Makes: 1 serving
Prep time: 5 min
Chill time: 4+ hours or overnight
Macros (per serving):

• Calories: 300

• Protein: 36g

• Carbs: 25g

• Fat: 7g

Ingredients

• ½ cup unsweetened almond milk

• ¼ cup rolled oats

• ¼ cup blueberries (fresh or frozen)

• 1 scoop vanilla protein powder

• 1 tbsp chia seeds

Instructions

1. Combine ingredients: Add all ingredients to a mason jar or glass container.

2. Mix well: Stir thoroughly until everything is fully combined and no protein powder clumps remain.

3. Chill: Cover and refrigerate for at least 4 hours or overnight to thicken.

4. Enjoy: Stir again before eating. Add extra blueberries or a drizzle of almond milk if desired.

Pro Tips

• Use a whey–casein blend or thicker protein powder for a creamier texture.

• For extra flavor, add a dash of cinnamon or vanilla extract.

• Keeps up to 3 days in the fridge — perfect for meal prep!

Makes: 12 servings
Prep time: 30 min
Chill time: 4+ hours or overnight

Macros (per muffin):

• Calories: ~95

• Protein: 12g

• Carbs: 2g

• Fat: 3g

Ingredients

• 2 cups liquid egg whites (or about 16 large egg whites)

• 6 oz cooked turkey sausage crumbles (or links, finely chopped)

• ½ cup diced bell peppers (mix of colors for flavor + texture)

• ½ cup diced onions

• ½ cup chopped spinach or kale

• ¼ cup reduced-fat shredded cheddar or feta (optional but helps bind)

• 1 tsp olive oil or avocado oil spray

• Salt & pepper, to taste

• Optional: pinch of garlic powder, paprika, or chili flakes

Instructions

1. Preheat oven to 350°F and lightly grease a 12-cup muffin tin with oil spray.
   Tip: Don’t use paper liners — egg whites stick to them! Silicone molds are ideal.

2. Cook the veggies:
   In a skillet, heat oil spray and sauté onions and peppers for 3–4 minutes until slightly soft. Add spinach and cook until wilted. Remove from heat and let cool slightly.

3. Mix the filling:
   In a large bowl, combine cooked veggies, turkey sausage, and cheese (if using).

4. Add the egg whites:
   Pour egg whites over the mixture and stir gently to combine. Season with salt, pepper, and any spices you like.

5. Pour and bake:
   Divide mixture evenly among muffin cups, filling each about ¾ full. Bake 22–25 minutes, until centers are set and tops are slightly golden.

6. Cool completely before removing.
   This step helps them hold together! Once cool, gently run a knife around each edge to lift them out.

Storage Tips

• Fridge: Up to 5 days in an airtight container

• Freezer: Up to 2 months (wrap individually in foil)

• Reheat: Microwave for 30–45 seconds

Pro Tips for Structure

• Don’t overfill — ¾ full max!

• Let them cool fully before removing.

• Add 1 whole egg or 2 tbsp cottage cheese to the mix for extra binding power if they fall apart easily.

• Use finely chopped veggies (large chunks cause crumbling).

Makes: 1 serving
Prep time: 3 min
Macros (per serving):

• Calories: 260

• Protein: 35g

• Carbs: 18g

• Fat: 6g

Ingredients

• 1 cup unsweetened almond milk

• 1 scoop chocolate protein powder (or vanilla if preferred)

• 1 tbsp PB powder (like PB2)

• 1 tsp hemp hearts (adds creaminess + omega-3s)

• ½ small banana (for texture + natural sweetness)

• ½ cup ice

• Optional: dash of cinnamon or pinch of sea salt for extra flavor

Instructions

1. Blend all ingredients together until smooth and creamy.

2. Adjust consistency: Add more ice for thickness or a splash more almond milk to thin it out.

3. Serve immediately and enjoy chilled.

Pro Tips

• For a thicker, milkshake-like texture, add frozen cauliflower rice or a few ice cubes.

• Want it even lower calorie? Skip the banana and add a few drops of stevia or monk fruit instead.

• Add a few coffee ice cubes for a mocha version.

Makes: 6 muffins
Prep time: 10 min
Bake time: 20–22 min
Macros (per muffin):

• Calories: 160

• Protein: 13g

• Carbs: 16g

• Fat: 4g

Ingredients

• 1 cup oat flour (blend rolled oats if you don’t have any)

• 1 scoop vanilla protein powder

• 1 tsp baking powder

• ¼ tsp baking soda

• Pinch of salt

• 1 egg

• ½ cup unsweetened almond milk

• ⅓ cup nonfat Greek yogurt

• 1 tbsp honey or maple syrup (optional, for light sweetness)

• ½ cup fresh or frozen blueberries

• ½ tsp vanilla extract

Instructions

1. Preheat oven to 350°F and lightly grease or line a 6-cup muffin tin.

2. In a medium bowl, mix dry ingredients: oat flour, protein powder, baking powder, baking soda, and salt.

3. In a separate bowl, whisk wet ingredients: egg, almond milk, Greek yogurt, honey, and vanilla extract.

4. Combine wet and dry mixtures until just combined — do not overmix.

5. Fold in blueberries gently with a spatula.

6. Divide batter evenly among muffin cups (about ¾ full).

7. Bake 20–22 minutes, or until tops are golden and a toothpick comes out clean.

8. Cool completely before removing from the pan.

Pro Tips

• Use vanilla whey or whey-casein blend protein for best texture.

• If using frozen blueberries, toss them in a little oat flour first to prevent bleeding.

• For extra moisture and binding, add 1 tbsp unsweetened applesauce or cottage cheese to the batter.

• Store in the fridge up to 5 days or freeze up to 2 months.

Makes: 4 burritos
Prep time: 15 min
Cook time: 10 min
Macros (per burrito):

• Calories: 330

• Protein: 35g

• Carbs: 28g

• Fat: 9g

Ingredients

• 2 cups liquid egg whites (or about 12 large egg whites)

• 4 high-protein or low-carb tortillas (e.g., Mission Carb Balance or Egglife)

• 6 oz cooked turkey sausage crumbles

• ½ cup diced bell peppers

• ¼ cup diced onions

• ½ cup chopped spinach

• ¼ cup reduced-fat shredded cheddar or Mexican blend cheese

• Salt & pepper, to taste

• Optional: salsa, hot sauce, or avocado for serving

Instructions

1. Cook the veggies:
   Spray a large skillet with avocado or olive oil spray. Add peppers and onions and sauté 3–4 minutes until soft. Add spinach and cook until wilted. Remove from pan.

2. Cook the eggs:
   In the same skillet, pour in the egg whites and cook over medium heat, stirring until set but still fluffy. Season with salt and pepper.

3. Assemble:
   Lay out each tortilla. Evenly divide turkey sausage, veggies, eggs, and cheese between them.

4. Wrap:
   Fold in the sides, then roll tightly into burritos.

5. Toast or store:

   • For crispy edges, toast each burrito seam-side down in a skillet for 1–2 minutes.

   • For meal prep, wrap individually in foil or parchment.

Storage & Reheat

• Fridge: up to 4 days

• Freezer: up to 2 months

• Reheat: microwave 1½–2 minutes (unwrap foil first) or reheat in oven at 375°F for 10–12 minutes

Pro Tips

• Add 1–2 tbsp Greek yogurt to the eggs before cooking for extra creaminess.

• Use egg wraps instead of tortillas to lower carbs even more.

• Mix it up: swap turkey sausage for chicken chorizo, turkey bacon, or tofu scramble.

• Pair with salsa or a spoonful of Greek yogurt instead of sour cream for a protein boost.