Here’s a flavorful and exciting way to start your day! Chorizo, eggs, tomatoes and arugula are the star ingredients in this protein filled breakfast skillet. Feel free to enjoy it for dinner or lunch as well!
What you need
Serves 4
2 links chorizo, casing removed
½ yellow onion, chopped
15-oz can diced tomatoes
12 cherry tomatoes, halved
4 large eggs
1 cup arugula
sea salt
black pepper
Instructions
1. Preheat the oven to 300 degrees F.
2. Place the chorizo links in a medium, oven-proof, skillet over low heat. Cook until all sides of the chorizo are browned. Periodically deglaze the pan with water. Allow the chorizo to cool, remove it from the skillet, and then slice each link into 10 pieces.
3. Sauté the onion in the leftover chorizo fat until tender, about 5 minutes. Add the can of tomatoes to the skillet. Arrange the halved cherry tomatoes and slices of chorizo around the edge of the skillet. Use a spoon to create four 2-inch wells in the tomato and egg mixture. Crack each egg into a ramekin and gently pour one egg into each well.
4. Place the skillet in the oven for 10-15 minutes, until the eggs are set. Top with fresh arugula and season with sea salt and black pepper. Enjoy!
Nutrition
289 calories, 20g fat, 8g carbohydrate, 2g fiber, and 17g protein.
31 Flavors or Protein Shakes
The following 31 Flavors of Protein Shakes will destroy your protein shake boredom once and for all! For each of the recipes below simply combine the ingredients in a blender and blend until smooth. Add extra water, milk or ice as needed to create your desired consistency. Serve immediately and enjoy!
1. Oatmeal Shake
¼ cup dry oats
2 scoops vanilla protein powder
1/2 teaspoon ground cinnamon
1 teaspoon pure maple syrup
1 ½ cups water or milk
handful of ice cubes
2. Banana Nut Shake
½ banana
1 cup milk or water
10 almonds
1 scoop vanilla protein powder
handful of ice cubes
3. Vanilla Coffee Shake
½ cup vanilla almond milk
½ cup cold brewed black coffee
2 scoops vanilla protein powder
liquid stevia to taste
handful of ice cubes
4. Café Mocha Shake
½ cup milk
½ cup cold brew black coffee
2 scoops chocolate protein powder
1 teaspoon unsweetened cocoa powder
liquid stevia to taste
handful of ice cubes
5. Sunny Morning Shake
1 seedless, peeled orange
1 cup milk
2 scoops unflavored protein powder
handful of ice cubes
6. Orange Creamsicle Shake
½ frozen banana
½ cup vanilla Greek yogurt
1 cup fresh squeezed orange juice
2 scoops vanilla protein powder
handful of ice cubes
7. Thin Mint Shake
½ frozen banana
1 cup milk or water
2 scoops chocolate protein powder
1 teaspoon unsweetened cocoa powder
¼ teaspoon peppermint extract
4 fresh mint leaves (optional)
8. Bright Berry Shake
1 ½ cups water or milk
2 scoops vanilla protein powder
8 raspberries
4 strawberries
12 blueberries
handful of ice cubes
9. Strawberry Vanilla Shake
1 ½ cups water or milk
2 scoops vanilla protein powder
1 handful of ice cubes
1 teaspoon vanilla extract
½ frozen banana
3 frozen strawberries
10. Raspberry Cheesecake Shake
1 ½ cups water or milk
2 scoops vanilla protein powder
15 frozen raspberries
2 Tablespoons low-fat sour cream
liquid stevia to taste
11. Peanut Butter Cup Shake
1 cup water or milk
2 scoops chocolate protein powder
1 teaspoon unsweetened cocoa powder
1 Tablespoon creamy peanut butter
handful of ice cubes
12. Creamy Chocolate Shake
1 cup water or milk
2 scoops chocolate protein powder
1 teaspoon unsweetened cocoa powder
2 Tablespoons low-fat sour cream
liquid stevia to taste
13. Papaya Ginger Mint Shake
½ cup fresh chopped papaya
½ teaspoon fresh minced ginger
4 fresh mint leaves
1 cup water or milk
2 scoops vanilla protein powder
handful of ice cubes
drizzle of honey to taste
14. Blueberry Mango Shake
½ cup fresh or frozen chopped mango
¼ cup fresh or frozen blueberries
¼ cup plain Greek yogurt
1 cup water or milk
2 scoops vanilla protein powder
15. Spinach, Kiwi and Chia Seed Shake
1 ½ cups water or milk
1 cup packed spinach
1 ripe kiwi, peeled and cut into chunks
2 scoops vanilla protein powder
1 Tablespoon chia seeds
handful of ice cubes
16. Oatmeal Cookie Shake
¼ cup dry oats
1 ½ cups water or milk
2 scoops vanilla protein powder
½ frozen banana, peeled and chopped
1 teaspoon honey
½ teaspoon ground cinnamon
½ teaspoon vanilla extract
pinch of ground ginger, nutmeg and salt
17. Peanut Butter and Jelly Shake
½ frozen banana
1 cup milk or water
2 Tablespoons creamy peanut butter
1/2 cup frozen strawberries
2 scoops vanilla protein powder
handful of ice cubes
18. Vanilla Matcha Avocado Shake
1 ½ cups milk or water
2 scoops vanilla protein powder
¼ teaspoon vanilla extract
½ an avocado, pitted and peeled
2 teaspoons matcha powder
1 handful of spinach
19. Cherry Almond Shake
1 cup water or milk
2 scoops vanilla protein powder
½ cup frozen, pitted cherries
2 Tablespoons almond butter
handful of ice cubes
20. Honey Banana Shake
1 ½ cups of water or milk
1 frozen banana
¼ cup plain Greek yogurt
2 scoops vanilla protein powder
1 teaspoon honey
sprinkle of ground nutmeg
21. Carrot Cake Shake
1 ½ cups water or milk
2 scoops vanilla protein powder
¼ cup shredded carrots
¼ cup chopped walnuts
¼ cup plain Greek yogurt
¼ teaspoon ground cinnamon
pinch of ground nutmeg and ground ginger
22. Key Lim Pie Shake
½ cup vanilla Greek yogurt
1 cup milk or water
2 scoops vanilla protein powder
1 Tablespoon lime juice
stevia to taste
handful of ice cubes
23. Peach Oatmeal Shake
1 ½ cups water or milk
2 scoops vanilla protein powder
¼ cup dry oats
1 peach, pitted, peeled and chopped
handful of ice cubes
½ frozen banana, peeled and chopped
stevia to taste
24. Vanilla Chai Shake
1 cup milk or water
2 scoops vanilla protein powder
¼ cup strong brewed, chilled tea
¼ teaspoon vanilla extract
pinch of ground cinnamon, cloves and cardamom
handful of ice cubes
sprinkle of chia seeds
25. Apple Pie a la Mode Shake
1 cup water or milk
1 apple, peeled, cored, and finely chopped
¼ cup vanilla Greek yogurt
1 Tablespoon apple butter
½ teaspoon ground apple pie spice
2 scoops vanilla protein powder
stevia to taste
26. Cinnamon Roll Shake
1 ½ cups water or milk
2 scoops vanilla protein powder
¼ teaspoon ground cinnamon
½ cup vanilla Greek yogurt
¼ cup dry oats
1/2 banana, peeled
27. Hawaiian Sunrise Shake
1 cup milk or water
2 scoops vanilla protein powder
½ banana
½ cup pineapple
½ cup plain Greek yogurt
stevia to taste
handful of ice cubes
28. Snickerdoodle Shake
1 cup water or milk
2 scoops vanilla protein powder
½ banana
1 Tablespoon creamy almond butter
¼ teaspoon ground cinnamon
¼ teaspoon vanilla extract
29. Chocolate Chip Cookie Shake
1 ½ cups milk or water
2 scoops vanilla protein powder
¼ cup dry oats
¼ teaspoon imitation butter flavor
¼ teaspoon vanilla extract
pinch of salt
handful of ice cubes
1 Tablespoon mini chocolate chips
stevia to taste
30. Chocolate Brownie Shake
1 frozen banana, peeled and chopped
¼ cup brewed coffee, chilled
¾ cup milk
2 scoops chocolate protein powder
2 Tablespoons unsweetened cocoa powder
¼ teaspoon vanilla extract
pinch of salt
1 Tablespoon mini chocolate chips
31. Pina Colada Shake
1 frozen banana, peeled and chopped
½ cup fresh pineapple, chopped
1 cup coconut milk
2 scoops vanilla protein powder
1 Tablespoon shredded, unsweetened coconut
Here’s a guilt-free pasta recipe for you! You won’t need a spiral slicer for this one, simply use a regular veggie peeler – like the kind you would use to peel the skin from a potato – to create long, flat zucchini noodles. This recipe has a scrumptious, nutty flavor that will make you forget all about traditional noodles. Feel free to serve with some sliced chicken breast, sliced hard-boiled eggs or steak for added protein. Enjoy!
What you need
Serves 4
1 teaspoon coconut oil
Pinch of salt
1 Tablespoon almond flour
4 large zucchinis, peeled with a veggie peeler
2 Tablespoons extra-virgin olive oil
2 cloves garlic, minced
½ teaspoon red pepper flakes (or more to taste)
1 Tablespoon minced parsley
¼ teaspoon black pepper
Instructions
1. Heat a large skillet over medium-high heat, about two minutes. Add the coconut oil, and once it’s melted, add the almond flour and a pinch of salt.
2. Stir often with a wooden spoon, until it’s toasty brown, about two minutes. Remove crumbs from the pan and save for garnish.
3. In the same skillet, add the peeled zucchini noodles. Sauté them until just tender, about one to two minutes. Turn heat to low.
4. In a new pan on low heat, combine olive oil, garlic, and red pepper flakes, stirring with a spoon until fragrant, about 20 seconds.
5. Transfer the zucchini noodles to garlic and oil mixture. Toss and stir until they’re coated.
6. Turn off the heat and add parsley, salt, and black pepper. Sprinkle with almond flour crumbs before serving. Enjoy!
Nutrition
165 calories, 12g fat, 72mg sodium, 13g carbohydrate, 5g fiber, and 6g protein
So you ditched that package of high-carb noodles from your pantry, now learn to love nature’s healthy noodles: spaghetti squash. If you haven’t yet tried spaghetti squash then you’re in for a real treat. A pile of tender spaghetti squash strands piled high with protein and veggie meatballs makes the perfect fitness meal.
What you need
Serves 12
2 pounds lean, organic, grass-fed ground beef
1 pound lean, sweet turkey sausage
4 celery stalks, diced
1 yellow onion, diced
3 carrots, diced
3 omega-3, eggs
1/2 cup almond meal
2 Tablespoons dried oregano
1 teaspoon garlic powder
dash of salt and pepper
Optional: handful of olives
For the Sauce:
14.5 oz can diced tomatoes
1 can tomato paste
splash of white wine
2 cups fresh basil, chopped
6 garlic cloves, chopped
dash of salt and pepper
For the Noodles:
1 spaghetti squash
Instructions
1. Preheat oven to 375 degrees F. Wash spaghetti squash and poke all over with a knife. Place directly on the middle oven rack and bake for 1 hour. Remove from oven and allow to cool. Once cooled, slice in half and remove the seeds. Scoop the spaghetti squash strands out with a large spoon, set aside in a bowl.
2. Throw all of the meatball ingredients into a large bowl and mix with your hands. Form into large, golf ball sized meatballs.
3. Combine all of the sauce ingredients into a medium bowl and mix well.
4. Cook with Crockpot: Place the meatballs in your slow cooker. Cover with the sauce and cook on low for 6-8 hours. OR Cook with stovetop: Place meatballs in a large pot. Cover with sauce and cook, covered, over low heat for 2-3 hours.
5. Place a scoop of spaghetti squash noodles on each plate, top with meatballs and some sauce and then throw on a few olives.
Nutrition
266 calories, 12g fat, 426mg sodium, 14g carbohydrate, 4g fiber, and 26g protein
Have you ever noticed how most of our favorite breakfast dishes center around a grain+gluten filled item? Breakfast is notoriously a high-carb, low protein meal, which sets you up for a day filled with poor food choices.
So, rather than go with the high-carb flow, start your day off with this Portobello Eggs Benedict – where a marinated and roasted Portobello mushroom cap is used to replace the English muffin. Think of it as a modern, fitness-friendly version of Eggs Benedict that will keep you on track with your results. Enjoy!
What you need
Serves 4
For the Marinade:
2 Tablespoons olive oil
2 Tablespoons balsamic vinegar
1 teaspoon minced garlic
1 Tablespoon minced shallot
sea salt and black pepper
1 teaspoon dried basil
For the Creamy Mustard Sauce:
2 Tablespoons coconut cream
1 Tablespoon Dijon mustard
1 teaspoon fresh lemon juice
1 Tablespoon fresh chives, minced
1/8 teaspoon sea salt
1/8 teaspoon black pepper
1 teaspoon water
For the Benedicts:
4 Portobello mushrooms
1 teaspoon white vinegar
4 eggs
1 cup baby spinach
Instructions
1. In a medium bowl whisk together the marinade ingredients. Wash the mushrooms and remove the stems. Place the mushrooms in a ziplock bag with the marinade for 30 minutes, flipping halfway through.
2. In a medium bowl combine the mustard sauce ingredients. Mix until creamy then store in the fridge.
3. Preheat the oven to 400 degrees. Lightly grease a rimmed baking sheet with olive oil. Place the marinated mushrooms on the pan and bake for 20 minutes, flipping halfway through.
4. In a large saucepan, bring 2 inches of water to a simmer (not a boil!) Add the vinegar. One at a time, crack the eggs into a cup and gently slip into the water. Simmer for 2-3 minutes. Use a slotted spoon to remove the eggs.
5. Plate each benedict by topping a Portobello with spinach, a poached egg and a dollop of creamy mustard sauce. Enjoy!
Nutrition
297 calories, 12g fat, 2g carbohydrate, 172mg sodium, 2g fiber, and 7g protein