Recipes
Here to give you an inside look at the things I eat + some ideas for some new things to try out in the Kitchen
Sweet Treats
Protein Strawberry Poptarts :
Prep Time: varies- if you make dough about 45mins to 1 hour. If you purchase dough-15 mins
Cook time: about 15 mins
Makes 8 servings
Ingredients:
2 packages pre-made pizza dough or pie crust ( I use wewalka pizza dough)
15 medium strawberries
4 servings of vanilla protein powder
1 serving of egg whites
Instructions
Cut the dough into 8 rectangles
clean and cut strawberries
in a medium saucepan bring strawberries to a boil until they start to break down.
Continuously stir the strawberries and add in your protein powder till it forms a lumpy oatmeal consistency
scoop the mixture into the 8 pastry pieces
coat the edges with egg whitewash
place the empty side on top and take a fork and press down on the edges all the way around
Air Fryer Doughnuts
Prep Time: 5 minutes
Cook Time: 5 minutes
Serves: Depends on the dough you buy-usually 8 plus 8 doughnut holes
Ingredients
package of Pillsbury flaky rolls
Cinnamon + sugar
Rainbow sprinkles
Confectioners sugar
vanilla extract
Instructions
make a hole in each roll (place it to the side for now)
spray air fryer, place doughnuts into air fryer on 350 for about 5 mins
same for doughnut holes- cooks in about 2-3 mins
spray or dip in butter and roll in cinnamon + sugar blend
For glazed option- combine confectioners sugar, a dash of van. extract and a Lil water-stir together- dunk doughnut in and pat into sprinkles
Enjoy- try not to eat them all
Greek Yogurt Bark
Ingredients:
2 servings of plain greek yogurt
2 cups berries of choice
2 tbsp honey
1 small bag of teddy Grahams - can use graham crackers or granola also
How to make it:
measure out 2 servings of greek yogurt + 2 tbsp of honey. set aside
line a baking sheet with wax paper
spread the yogurt mixture on top of wax paper
toss on diced up fruit and Teddy Grahams
freeze for 2 hours
break into pieces and stick back in the freezer for when you are ready to enjoy
5 MIN MEALS: Breakfast
Protein Packed Oatmeal Base:
Prep Time : 3-5 minutes tops!
Cook time : 2 minutes
Makes 1 Serving
INGREDIENTS:
2 servings pb2 powder
1/2 cup egg whites
1/2 cup oatmeal
dash of cinnamon
1 tsp of honey
INSTRUCTIONS:
Combine 1/2 cp of oats, a little bit of water + cook your oats in the micro
Stir in egg whites + PB2 powder
top with your favorite fruit or oatmeal topping
Sprinkle with cinnamon + a drizzle of honey
This is a great protein-packed oatmeal base that can be made into ANY flavor you enjoy. Give it a go and don’t forget to tag @fitness.byashley when you do =)
Enjoy!!
Power Smoothie Base:
Prep Time: 5 minutes
Cook time : blender =)
Makes 1 serving
Ingridients:
1 serving of liquid of choice
1 serving of protein powder of choice
2 large handfuls of spinach, kale or really veggie of choice ( spinach and kale are essentially flavorless in smoothies though, and you get all the benefits of the veggie still, big time veggie hack if you struggle like me to get them in sometimes)
chia, flax seed blend for some healthy fats
then we make taste like whatever we may be in the mood for ⬇️
Optional Add ins :
PB2 powder- peanut butter taste without the fat, plus a few grams of protein
1 cp of frozen fruit of choice
1/2 a banana
cinnamon
drizzle of honey
the possibilities are endless
Peanut Butter + Jelly OverNight Oats
Prep Time: 5 minutes
Cook time : 0
Makes 1 serving
INGREDIENTS:
1 Serving pb2 powder
1/2 cup dried oats
1/2 cup pasteurized egg whites
1/2 cup liquid of choice
1/2 cp frozen or fresh berries
1/2 serving of peanut butter
1 serving jelly of choice
sprinkle of flax + chia seeds
INSTRUCTIONS:
MELT PB FOR 30 SECONDS -put aside
MIX TOGETHER ALL DRY INGREDIENTS
ADD IN WET INGREDIENTS
SHAKE OR STIR
DRIZZLE WITH PB +JELLY ON TOP
SPRINKLE WITH FLAX SEED
BREAKFAST OF CHAMPIONS: POWER OMLETTE
2 eggs
3 servings of egg whites
your favorite sauteed veggies ( I pre-prep peppers and onions)
1 serving extra virgin olive oil for pan
salt +pepper to taste
Instructions:
Heat the oil in a large pan
Sautee veggies if not done so already
Scramble together 2 eggs + 3 servings of egg whites
scramble those babies up
400 calories- 29 g protein/ 16 g Carbs/ 24 g fat
** Need more carbs, I will add in a side of oatmeal with some fruit. Upping both my protein and my carbs =)
Perfect for Meal Prep or Dinner for the Fam
Protein Waffle Pizza
Prep Time: 10 mins
Cook Time: about 5 mins
Serves: 1 person - just double the recipe for 2 peeps
Ingredients:
1 serving of Kodiak cake mix
garlic powder, Italian seasoning
Pizza toppings of choice ( i used Italian chicken sausage and peppers + onions
Kraft Fat-Free Cheese
Pizza Sauce
Ricotta Cheese (if you're into that)
Instructions :
Mix up the Kodiak cake mix- I always do the extra protein option on the box for more gains
toss in your seasonings- mix together
saute your pizza toppings if need be
Heat up the waffle maker
spray waffle maker + pour half the contents of the mixture on
layer in your pizza toppings + Kraft Cheese
cover with the rest of the mixture
close the waffle maker up and let cook until the indicator light goes off
top with ricotta if desired and serve with pizza sauce for dipping =)
Homemade Gyros
Prep TIme: 15 mins
1 lb ground beef
lil shake of : oregano, garlic powder, rosemary, onion powder, salt and pepper
Instructions:
Mix together into a meatloaf shape
Bake at 375 degrees for about 20-30 mins
Slice it, pop it into the air fryer, spray with olive oil
Let it get a lil crispy. about 3-5 mins shaking periodically
Assemble Gyro with:
Joseph's Pita (click the link to shop them-macro friendly bread lifesavers)
Tzatziki sauce (store-bought, can make a homemade version with greek yogurt)
Iceberg Lettuce
Tomato
Red Onion
Zucchini Lasagna
Prep Time : 20 mins
Bake Time : 50 mins
Serves: 12
Ingridients:
4 large zucchini
2 pounds ground beef
24 ounces pasta sauce
15 oz ricotta cheese ( I sub in the lower fat one here)
1 cup shredded parmesan regianno
1 1/2 cups mozzarella ( I do half fat free or low fat and half regular cheese)
1 egg
salt and pepper
small handful fresh parsley and basil , chopped
Instructions :
Preheat the oven to 400 degrees Fahrenheit (200 degrees celsius).
Slice the zucchini lengthwise into thin slices, as thin or thick as you'd like. Slice thin or lightly salt to help with moisture build up.
Add the ground beef to a large pan over medium-high heat. Finely break down the ground beef with a spatula and pan fry it until browned and no longer pink.
Pour the pasta sauce on top of the ground beef (remember to reserve 1/2 cup) and stir together, then remove from heat.
In a medium bowl, make the ricotta mix by stirring together the ricotta cheese, parmesan, egg, salt and pepper.
Spread 1/2 cup of pasta sauce onto the bottom of your 9x13-inch casserole dish.
Add your zucchini slices on top of the pasta sauce. They can overlap or you can place them side-by-side.
Top the zucchini with 1/2 of the bolognese sauce, and evenly spread 1/2 the ricotta mix on top of that.
Add 1/2 cup of grated mozzarella on top of the ricotta, along with a sprinkle of chopped parsley and basil.
Repeat these layers one more time.
Top the lasagna with a final layer of zucchini slices, a sprinkle of chopped parsley and basil, and 1/2 cup mozzarella cheese.
Place the lasagna in the oven and cook for 40-45 minutes. Broil for a couple of minutes to get a nice golden top.
Garnish with whole basil leaves and serve.
MEATLOAF- COURTESY OF MAGNOLIA TABLE
Prep TIme: 15 mins
Cook Time: 1 hour 10 mins
Cool Time: 10 mins
Serves: 6
INGREDIENTS:
2 tablespoons salted butter
1/4 cup finely chopped onion
1 1/2 pound 85% lean
1 sleeve saltines, crushed
1 1/2 cups grated cheddar cheese
2 large eggs
1/2 cup tomato sauce
1 teaspoon Worcestershire Sauce
1 1/2 teaspoons salt
1/4 teaspoon pepper
2 tablespoons Ketchup
INSTRUCTIONS :
Preheat the Oven to 350 degrees
In a large skillet melt butter and sautee onions
In a large bowl combine all ingredients (cool onions before doing this step)
Try not to overwork the mixture, keep a light touch
On a 9 x, 13 baking pan form a 6 x 9 inch loaf
Drizzle Ketchup down the center and brush it over the top
Bake until firm about 1 hr, let stand for 10 mins before cutting
BEEF STEW- COURTESY OF MAGNOLIA TABLE
Prep TIme: 15 mins
Cook Time: Under 2 Hours
Cool Time: none
Serves: 8-10 serving
INGREDIENTS:
1 pound beef stew meat, cut into 1 1/2 inch chunks
salt + pepper
1/2 stick of salted butter
1 white onion, diced
4 carrots peeled + diced
3 celery stalks diced
1/4 cp all purpose flour
1 tablespoon garlic powder + garlic salt
1 1/2 teaspoons salt
1 32 oz box beef broth
1 14.5 ounce fire-roasted diced tomatoes
1 14.4 ounce gold and white corn, undrained
1 large russet potato, cubbed
1 cup frozen peas
INSTRUCTIONS :
Season the beef with salt + pepper
In a large soup pot, heat the butter, add beef ad saute until browned on all sides
Add in onions, carrots, celery and saute until tender
Stir in flour, garlic powder, and salt, + salt and pepper
Cook for 1-2 mins, stirring until combined
Add broth, tomatoes, corn, and potato. Add 1 cup of water if need be in order to cover all ingredients
Bring to boil over medium-high heat
Reduce and simmer about 1 hour 15 mins
Add frozen peas and simmer uncovered about 5-10 mins
Serve =)
Vegetarian Options: ALL Meals
PEANUT BUTTER NOODLES
Prep time: 10 minutes
Cook time : 5 minutes
Makes: 2 servings
INGRIDIENTS
1 package of ramen or shiritaki noodles (low carb)
2 servings of PB2 powder
Squirt of siracha
1 tbsp of peanut butter
1 tbsp of brown sugar or truvia brown sugar
INSTRUCTIONS
Cook the ramen without the seasoning packet
mix together all ingredients on the side
strain noodles + stir in peanut butter sauce
Pair with your favorite protein + some veggies
TOFU TERIYAKI SCRAMBLE
Prep time: 5 minutes
Cook time: 5 minutes
Makes: 4 servings
INGREDIENTS
1 bag Fusia teriyaki blend (ALDI)
1 container extra firm tofu
2 eggs
extra veggies of your choice (I doubled the snap peas)
INSTRUCTIONS
Air fry tofu for 5 minutes
Cook Teriyaki blend on stovetop + add veggies in
Scramble 2 eggs in a separate pan
Add to teriyaki blend
Add in tofu and simmer for 2 mins
Plate + Enjoy
Quinoa Salad Stuffed Acorn Squash
Prep time: 15 mins
Cook time: 40 mins
Makes 8 servings
Ingredients:
4 acorn squash
Drizzle of balsamic vinegar
2 tablespoons extra-virgin olive oil, more for drizzling
1 shallot, minced (about 3 tablespoons)
2 garlic cloves, minced
1 teaspoon Dijon mustard
3 tablespoons fresh lemon juice
2 cups cooked quinoa
4 cups chopped spinach
1 cup chopped parsley
1 apple, diced
¼ cups chopped toasted pecans
¼ cup cranberries and/or pomegranate seeds
Sea salt and freshly ground black pepper
Instructions:
Preheat the oven to 400°F and line a baking sheet with parchment paper. Slice each acorn squash in half and drizzle with olive oil, balsamic vinegar, and sprinkle with a few generous pinches of salt and pepper. Place the squash cut side down on the baking sheet. Roast until the squash is tender when pierced with a fork, about 40 minutes depending on the size of the squash. Halfway through, flip the squash so that it's facing cut side up.
In a large bowl, combine all the salad ingredients - the olive oil, shallot, garlic, mustard, lemon juice, quinoa, spinach, parsley, apple, pecans, and cranberries - and mix well. Season to taste.
Fill the acorn squash halves with the salad and drizzle each with olive oil
Courtesy of Love & Lemons
CREAMY PUMPKIN APPLE QUESADILLA
Pumpkin meals for all you fall lovers out there
Prep time: 5
Cook time 5 mins
Makes 1 serving
1 teaspoon butter
2 tablespoons Pumpkin Vodka Sauce
1.5 oz (about 1/3 cup) shredded cheddar cheese
1/4 Honeycrisp apple, thinly sliced
1– 8-inch flour tortilla
Instructions:
Melt butter in pan
Place Tortilla in Pan Spread Vodka Sauce on Tortilla
Layer cheese + apple into the tortilla
When the bottom is crispy brown fold and smush that sucker.