Recipes
*Daily Weight Maintenance to loose weight for a 2,642 Calorie is between 35 - 65 grams of fat.
Turkey Sausage Omelet
Ingredients/Shopping list:
- 3 Tbsp. Egg Whites
- 12 oz. Turkey Sausage patties
- 1 Slice Aldi Swiss Cheese
- 1/4 cup shredded Colby jack Cheese
- 1/4 Cup Dice. Tomato & Onion
- 1/4 Cup Diced Stoplight peppers
- 1 Can Olive Oil cooking spray
Macros:
Turkey: Fat 12.6g/Protein 10g (2 patties)
Egg Whites: 0g/Protein 5g
Cheese: Fat 8g/Protein 3g
Total: Fat 20.6g/Protein 18g
Cook: Pre-heat large or double long skillet and lay 2 strips of turkey bacon and cook to desired texture. Chop bacon to bits. Combine bacon bits to egg white, tomato/onion mixture and pour onto skillet. Add Cheese slice then roll or fold edges to desired shape and serve.
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Lime Chicken Quesadilla
Ingredients/Shopping list:
- 3 Hass Avocados
- 2 lb. Bonless/Skinless Chicken Thighs
- 2 Limes
- 1 Bundle Fresh Cilantro
- 5 oz. Bottle POGO spicy or mild Seasoning (coming soon)
- 8 oz. Bottle Mustard
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- 1 tsp. Sea Salt (to taste)
Macros:
Chicken: Fat 12.3g/Protein 29.3g
Avocado: Fat 8.5g/Protein 1.2g (quarter cup)
Cheese: Fat 5g/Protein 3g
Wrap: Fat 4g/Protien 5g
Total: Fat 29.8g/Protein 38.5g
Chicken Prep: Marinate chicken thighs overnight in seasoning and coat with mustard a inside of a ziplock bag add the juice of one squeezed lime, seal and refrigerate. Season to taste.
Guacamole Prep: In a food processor, add 3 Haas avocados, squeeze 1-2 limes and 1/2 cup cilantro leaves 1 tsp sea salt.
Cook: Add Chicken to air-fryer. Set temp to 380 for 19 minutes. At the 9 min. mark, open Air-Fryer, flip the chicken and then close to resume. Next heat a large skillet for 3 minutes and then place a Sun-Dried Tortilla. Once Chicken is done, quickly chop and place on warming tortilla, add slice of cheese and heaping tablespoon of Guacamole. Roll and fold wrap and serve.
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Honey Garlic Salmon and Summer Squash
Ingredients/Shopping list:
- 1/2 cup Honey
- 1/4 cup Soy Sauce
- 1 Juiced Lime
- 2 Tbsp. Minced Garlic
- 1 Whole Squash
- 1/4 cup Extra Virgin Olive Oil
Macros:
Salmon: Fat 28g/Protein 50g
Salmon Prep: Remove skin.. put edge of blade between the skin and the flesh.. and angle the edge so that it touches the skin as you move the knife downward. Once skin is removed, place Filet into ziplock bag.
Marinade Prep: In a ziplock... add your mixture of Soy Sauce, Honey, Lime Juice and Garlic then add salmon and put in fridge i did it overnight..
Squash Prep: Rinse then slice Squash lengthwise then add olive oil and black pepper.
Cook: Add Salmon to air fryer and set temperature to 380 degrees and 15mins. while Salmon is in Air-Fryer. take marinade mixture and add it to a pan on stove and set to medium heat let it begin to boil. Stir marinade after removing from heat allowing to thicken in the cooling process. Then baste Salmon while heating with marinade. In a third pan... use high heat and add your summer squash cooling to desired texture. Plate all ingredients and serve.
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Chicken Marinara w/ zoodles
Ingredients/Shopping list:
- 1 oz. Marinara sauce
- 2 Boneless/Skinless Chicken Thighs
- 2 tbsp. Italian seasoning
- 4 tbsp. POGO Seasoning (coming soon)
- 1/4 Cup Mustard
- 1 Zucchini (spiralized)
- 2 second spray Olive Oil
Macros:
Marinara: Fat 2.1g/Protein 1g
Parmesan Cheese: Fat 1.4g/Protein 1.4g
Chicken thigh: Fat8.7g/Protein 27g
Total: Fat 12.5g/Protein 29.4g
Chicken Prep: Marinate chicken thighs overnight in seasoning and coat with mustard a inside of a ziplock bag add the juice of one squeezed lime, seal and refrigerate. Season to taste.
Zucchini Prep: In a food processor, add 3 Haas avocados, squeeze 1-2 limes and 1/2 cup cilantro leaves 1 tsp sea salt.
Cook: Add Chicken to air-fryer. Set temp to 380 for 19 minutes. At the 9 min. mark, open Air-Fryer, flip the chicken and then close to resume. Next heat a large skillet heat olive oil for 3 minutes and then add zucchini spirals season with Italian seasoning
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93 burger&Fries w/Guac
Ingredients/Shopping list:
- 8 oz. 93% lean ground beef
- 3 Hass Avocados
- 1 Whole Zucchini
- 2 Limes
- 1 Bundle Fresh Cilantro
- 2 Sundried Tomato Wraps
- 5 oz. Bottle seasoning (your choice)
- 2 cups Peanut Oil
- 1/3 cup All Purpose Flour
- 1/4 cup Cornstarch
- 2 slices Swiss cheese
- 1/2 cup of egg white
Macros:
Ground Beef: Fat 40g/Protein 65g
Cheese: Fat 9g/Protein 18g (2 Slices 4.5g apiece)
Guacamole: Fat 8.5g/Protein 1.2g (4 tbsp.)
Zucchini Fries: Fat 14g/Protein 7g
Total: Fat 71g/ Protein 91g
Zucchini Fries Prep: Cut zucchini into strips and season to taste. Mix 1/3 cup all purpose flour with 1/4 cup cornstarch and add pogo seasoning. Add 1/2cup of egg whites and stir until desired consistency. Coat fries in batter mixture and fry in peanut oil in a large cast iron pan till golden brown.
Burger Prep: Season beef to taste with your choice of seasonings. Use melon baller or other utensil to create consistent size for patties. Fry on skillet.
Guacamole: Cut 3 Haas Avocados in half and remove the seed. Squeeze the halves into food processor. Cut 2 Limes in half. Squeeze the halves into food processor. Add Cilantro and season to taste with salt and blend.
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Fish by TYS & Cheese Grits
Ingredients/Shopping list:
- 1 tbsp. Goya Adobo©
- 1 tbsp. Old bay Seasoning©
- 2 tsp. Goya Sazon seasoning©
- 1/3 cup House Autry Fish Breading©
- 1 tsp. Salt
- 1 tsp. Black Pepper
- 3 Whiting Filets
- 32 oz. Canola Oil
- 1/3 Cup Grits
- 1 1/3 Cups Water
- 1 Slice Swiss Cheese
- 1/3 cup shredded ColbyJack Cheese
- 1 Pat of Butter
- 1 Green Onion (*Optional garnish)
Macros:
Grits: Fat 20g/Protein 10g
Whiting: Fat 36g/Protein 40g
Total: Fat 56.5g/Protein 50g
Fish Prep: Coat both sides of fish with season mixture of Adobo, Old Bay, Salt & Pepper. Add fish to bag (or shaker box) of Breading. Sprinkle already seasoned fish with sazon to add color and flavor to fish.
Grits Prep: In a food processor, add 3 Haas avocados, squeeze 1-2 limes and 1/2 cup cilantro leaves 1 tsp sea salt.
Cook (Fish): Heat oil to 350°. Add fish, head first and lay fish by tail AWAY from you. let cook until it floats and remove from oil to a cooling grate. (Grits): Add 1/3 cup grits to 1 /13 cups of boiling water and let simmer until thickend. Add Cheeses salt to taste and pour into bowl.
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Lemon Pepper Air Fry Wings
Ingredients/Shopping list:
- 1 tbsp. Goya Adobo©
- 1 tbsp. Old bay Seasoning©
- 1/2 cup breading mixture
- 4 full wings
- 1/4 cup Olive oil
- 2 tbsp. Butter
- 1 cup lemon pepper seasoning
Macros:
Wings: Fat 17g/Protein 45g
Butter: Fat 24g/Protein 0g
Total: Fat 41g/Protein 45g
Wing Prep: Coat both sides of wings with season mixture of Adobo, Old Bay, Add fish to bag (or shaker box) of Breading.
Cook: Set Air fryer temp and time to 380° - 400°f and 17-20 mins. Add olive oil, melted butter on lemon pepper seasoning to a small pot.. simmer and drizzle over cooked wings in a 8 quart mixing bowl and toss until coated.
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Air Fry Wings w/ 413 sauce
Ingredients/Shopping list:
- 1 tbsp. Goya Adobo©
- 1 tbsp. Old bay Seasoning©
- 1/2 cup breading mixture
- 4 full wings
- 1/4 cup 413 Sauce©
Macros:
Wings: Fat 17g/Protein 45g
Sauce: Fat 13g/Protein 0g
Total: Fat 30g/Protein 45g
Wing Prep: Coat both sides of wings with season mixture of Adobo, Old Bay, Add fish to bag (or shaker box) of Breading.
Cook: Set Air fryer temp and time to 380° - 400°f and 17-20 mins. Add sauce and drizzle over cooked wings in a 8 quart mixing bowl then toss until coated.
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2nyce Chicken&Rice Bowl
Ingredients/Shopping list:
- 2 lb. Bonless/Skinless Chicken Thighs
- 3 Hass Avocados
- 2 Limes
- 1 Bundle Fresh Cilantro
- 5 oz. Bottle POGO spicy or mild Seasoning (coming soon)
- 8 oz. Bottle Mustard
- 1 tsp. Sea Salt (to taste)
- 1 cup Sazon seasoned paraboiled Rice
- 2 tbps. Salsa Ranch dressing
Macros:
Chicken: Fat 12.3g/Protein 29.3g
Avocado: Fat 8.5g/Protein 1.2g (quarter cup)
Cheese: Fat 5g/Protein 3g
Ranch; Fat 13g/Protein 0g
Total: Fat 38g/Protein 32g
Chicken Prep: Marinate chicken thighs overnight in seasoning and coat with mustard a inside of a ziplock bag add the juice of one squeezed lime, seal and refrigerate. Season to taste.
Guacamole Prep: In a food processor, add 3 Haas avocados, squeeze 1-2 limes and 1/2 cup cilantro leaves 1 tsp sea salt.
Rice Prep: Add One Cup water and half a cup rice to rice cooker. After boil.. add cheeses while still in rice cooker and stir until incoorporated with rice.
Cook: Add Chicken to air-fryer. Set temp to 380 for 19 minutes. At the 9 min. mark, open Air-Fryer, flip the chicken and then close to resume. after 20 mins, combine rice and chopped chicken into a bowl and top with diced bell pepers, green onions, and/or diced tomato.
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Zucchitti&Meatballs
Ingredients/Shopping list:
- 8 oz. 93% lean ground beef
- 3 Wedges Swiss Garlic & Herb Cheese
- 5 oz. Bottle seasoning (your choice)
- 1/4 cup Extra Virgin Olive Oil
- 1 Whole Zucchini
- 8 oz desired tomato sauce or marinade
Macros:
Ground Beef: Fat27g/Protein 65g
Cheese: Fat 6g/Protein 9g
Total: Fat 33g/ Protein 74g
Zucchini Prep: "Insert zucchini into spirilizer" and let fall into a bowl, then add olive oil and black pepper.
Meatball Prep: Season beef to taste. Use melon baller or other utensil to create consistant meat to cheese ratio. Add desired amount of cheese to the center of meat and for a ball with cheese in the middle.
Cook: Add meatbals to air fyer set temp to 375 and 15 mins. and grill zucchini in skillet. Heat sauce in sauspan. Plate Zuchini first then top with meatballs and add sauce last for presentation. Sprinkle with Chopped Onion or parsley and enjoy.
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zasagna
Ingredients/Shopping list:
- 1 lb. Italian Sausage
- 3/4 lb. Lean Ground Beef
- ½ cup minced onion
- 2 cloves garlic, crushed
- 1 (28 ounce) can crushed tomatoes 2g
-2 (6.5 ounce) cans canned tomato sauce
- 2 (6 ounce) cans tomato paste
- ½ cup water
- 2 tablespoons white sugar
- 4 tablespoons chopped fresh parsley, divided
- 1 ½ teaspoons dried basil leaves
- 1 ½ teaspoons salt, divided, or to taste
- 1 teaspoon Italian seasoning
- ½ teaspoon fennel seeds
- ¼ teaspoon ground black pepper
- 3-4 Whole zucchini
- 16 oz. Ricotta cheese
- 1 Egg (binds the Ricotta)
- 3/4 pound. Mozzarella cheese (Sliced)
- 3/4 cup Parmesan cheese
Macros:
Italian Sausage: Fat 141g/Protein 64g
Ground Beef: Fat 24g/ Protein 70g
Ricotta Cheese: Fat 59g/Protein 51g
Mozzarella Cheese: Fat 77g/Protein 75g
Parmesan Cheese: 29g/Protein 38g
Total: Fat 359g/Protien 298g (9 Servings)
Fat 40g/Protien 33g (Per Serving)
Meat Prep:
Sauce Prep:
Zucchini Prep:
Ricotta Prep:
**Slighted modified recipe of the Original "Worlds Best Lasagna" Submitted by the G.O.A.T. John Chandler
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