Bacon & Egg Breakfast Sandwich

Calories: 343

Protein: 24 g

Prep Time: 5 mins  |  Cook Time: 10 mins

Serves: 1

Ingredients

• Whole wheat English muffin: 60 g / 2.1 oz / 1 muffin
• Whole egg: 50 g / 1.8 oz / 1 large egg
• Egg whites: 46 g / 1.6 oz / 3 Tbsp
• Fresh spinach: handful
• Sliced cheese: 15 g / 0.5 oz / 1 slice
• Bacon strip (cooked): 8 g / 0.3 oz / 1 slice
• Onion powder: 1 tsp
• Garlic powder: 1 tsp
• Dried basil: 1 tsp
• Chili flakes: 1 tsp
• Salt & pepper: to taste

Directions

1. Preheat oven to 400°F / 200°C and bake bacon until crisp for 10–20 minutes (depending on preference). Set aside.
2. While bacon is cooking, in a bowl, whisk 1 egg with 3 Tbsp egg whites, spinach, and seasonings.
3. Pour into a non-stick pan and cook until egg is set.
4. Assemble: bottom muffin, egg patty, cheese, bacon, top muffin.
5. Enjoy immediately and pair with your favourite sauce (ketchup or spicy mayo), or wrap in parchment paper, refrigerate and reheat for later.

Meal Prep Instructions

• Batch Cook Bacon & Eggs: Cook 4–6 strips of bacon at once. Make eggs in a baking dish (bake at 350°F/175°C for ~15 min) instead of frying individually.
• Assemble Ahead (Option 1): Build the full sandwich, wrap tightly in parchment or foil, and refrigerate up to 3 days. Reheat in the microwave for 45–60 seconds or air fryer for 3–4 minutes.
• Freeze for Later (Option 2): Assemble without fresh spinach, wrap tightly, and freeze up to 1 month. Reheat from frozen in microwave (2–3 min) or oven (350°F for ~15 min). Add spinach or avocado fresh after reheating.

Coach’s Tip

For a perfect café-style fit, cook the egg in a mason-jar ring (or cookie cutter) for a round patty that matches the muffin. Toast the cut sides of the muffin directly in the pan after the bacon—those drippings add big flavor with no extra ingredients.

Chocolate PB Baked Oat Cake

Calories: 550

Protein: 32 g

Prep Time: 10 min   Cook Time: 25–30 min

Serves: 1 large or 2 smaller portions

Ingredients

• Rolled oats: 50g / 1.8 oz / ½ cup
• Unsweetened almond milk: 83ml / 2.8 fl oz / ⅓ cup
• Ripe banana (mashed): 80g / 2.8 oz / about ⅔ medium
• Chocolate whey protein: 20g / 0.7 oz / ⅔ scoop
• Natural peanut butter: 10g / 0.35 oz / 2 tsp
• Raisins: 10g / 0.35 oz / 2 tsp
• Dark chocolate (chopped): 5g / 0.2 oz / ~1 Tbsp finely chopped
• Honey: 8g / 0.3 oz / ½ Tbsp
• Egg: ~1 small
• Baking powder: ¾ tsp
• Pinch of salt
• Dash of cinnamon and vanilla extract

Directions

1. Preheat oven to 350°F / 175°C. Grease a ramekin or small baking dish.
2. Add oats, almond milk, banana, peanut butter, honey, egg, protein powder, baking powder, salt, cinnamon, and vanilla to a blender. Blend until smooth (do not over-blend). Rest 5 minutes to thicken.
3. Fold in raisins.
4. Pour into dish and bake 25–30 minutes, or until firm in the center.
5. Cool slightly; top with melted dark chocolate before serving.

Meal Prep Instructions

• Prep three at once: Save time, cut cleanup, and have a protein-packed breakfast ready for busy mornings.
• Batch for 3 servings: Oats 150g (1½ cups), almond milk 250ml (1 cup), bananas ~240g (2 medium), chocolate whey 60g (2 scoops), peanut butter 30g (2 Tbsp), raisins 30g (2 Tbsp), dark chocolate 15g (1 Tbsp), honey 24g (1½ Tbsp), eggs 3 small (or 2 large), baking powder 2¼ tsp, salt, cinnamon & vanilla to taste.
• How to bake: Divide into 3 containers (or muffin tin for 6 smaller bakes). Bake 350°F (175°C) for 25–30 min until set.
• Storage: Refrigerate up to 4 days, or freeze individually up to 1 month.
• Reheat: Microwave 1–2 min, or oven 325°F (160°C) for 10–12 min.

Sausage, Egg, and Cheese Burrito

Calories: 530 kcal

Protein: 38 g

Prep Time: 5 min   Cook Time: 10 min

Serves: 1

Ingredients

• Whole wheat tortilla (60 g / 2.1 oz, medium size)
• Large egg — 1 (50 g / 1.8 oz)
• Egg whites — 2 large (66 g / 2.3 oz / ¼ cup)
• Turkey sausage — 56 g (2 oz), crumbled or links
• Shredded cheddar cheese — 28 g (1 oz / ¼ cup)
• Diced red bell pepper — 20 g (0.7 oz / 2 Tbsp)
• Diced onion — 15 g (0.5 oz / 2 Tbsp)
• Olive oil spray — for cooking
• Salt & pepper — to taste
• Optional: garlic powder, paprika, or onion powder for extra flavor
• Optional: hot sauce for heat
• Salsa for serving (not included in macros)

Directions

1. Heat a skillet over medium heat and lightly spray with olive oil. Add bell pepper and onion; sauté 2–3 min until softened.
2. Add turkey sausage and cook until browned and cooked through. Remove and set aside.
3. In the same skillet, whisk together egg and egg whites; season with salt, pepper, and optional seasonings; scramble until fluffy.
4. Warm the tortilla until soft; layer with eggs, sausage, and cheese; add hot sauce if desired.
5. Fold in sides and roll tightly. For a takeout-style finish, pan-fry seam-side down 1–2 min per side until golden.
6. Serve with salsa, spicy mayo, or ketchup for dipping.

Meal Prep Instructions

• Batch Ahead: Make 3 burritos at once. Wrap tightly in foil or parchment and refrigerate for up to 3 days.
• Freeze for Later: Wrap each burrito individually in foil, place in a freezer bag, and freeze for up to 1 month.
• Reheat: Microwave 1–2 min (unwrapped) or bake at 350°F (175°C) for 15–20 min. For crisp edges, pan-fry or air-fry 2–3 min after reheating.
• Alternative Method: Combine all filling ingredients in a dish, bake until set, then cut into rectangles and wrap in tortillas once cooled.

Coach’s Tip

Always let the filling cool completely before wrapping — steam from hot eggs or sausage will make the tortilla soggy. For a crispy restaurant-style texture, toast the wrapped burrito in a dry skillet or air fryer for a few minutes right before serving.

Yogurt & Berry Parfait

Calories: 395 kcal

Protein: 24 g

Prep Time: 5 min   Cook Time: 0 min

Serves: 1

Ingredients

• 200 g (7 oz / ~1 cup) plain Greek yogurt (nonfat or 2%)
• 10 g (0.35 oz / 2 tsp) maple syrup
• 75 g (2.6 oz / ½ cup) mixed berries (blueberries, raspberries, or strawberries)
• 40 g (1.4 oz / ~⅓–½ cup) high-protein granola (look for 12–15 g protein per 100 g)
• 7 g (0.25 oz / 1 Tbsp) dark chocolate chips

Directions

1. Spoon Greek yogurt into a glass or meal-prep container.
2. Drizzle with maple syrup and stir gently.
3. Top with berries, granola, and chocolate chips.
4. Enjoy immediately or cover and refrigerate.

Meal Prep Instructions

• Batch Ahead: Divide ingredients into 3 containers for grab-and-go parfaits (yogurt base first, toppings on top). Containers with dividers help keep ingredients separate.
• Keep Crunchy: Store granola separately in a small bag or container; add just before eating to avoid sogginess.
• Storage: Parfaits last up to 3 days in the fridge.

Banana Nut Protein Pancakes

Calories: 480 kcal

Protein: 31 g

Prep Time: 5 min   Cook Time: 8–10 min

Serves: 1 (makes ~3–4 pancakes)

Ingredients

• Rolled oats: 25 g / 0.9 oz / ¼ cup
• Vanilla whey protein powder: 20 g / 0.7 oz / ⅔ scoop
• Baking powder: ½ tsp
• Large egg: 1 (50 g / 1.8 oz)
• Large egg white: 1 (33 g / 1.2 oz / 2 Tbsp)
• Ripe banana: 100 g / 3.5 oz / ~1 medium
• Honey or pure maple syrup: 10 g / 0.35 oz / 2 tsp
• Unsweetened almond milk: 60 ml / 2 fl oz / ¼ cup (add a splash if batter is too thick)
• Chopped walnuts: 15 g / 0.5 oz / ~2 Tbsp
• Pinch of salt
• ½ tsp cinnamon
• ½ tsp vanilla extract
• Olive oil spray, for cooking
• Optional: extra banana slices or walnuts for topping (not included in macros)

Directions

1. Blend: Add oats, protein powder, baking powder, egg, egg white, banana, honey/maple, almond milk, salt, cinnamon, and vanilla to a blender. Blend until smooth but not over-mixed. Let rest 3–5 minutes to thicken.
2. Cook: Heat a non-stick skillet on medium and spray with oil. Pour batter to form 3–4 small pancakes. Cook 2–3 min until bubbles form and edges set, flip, then cook another 1–2 min until golden.
3. Serve Warm: Top with banana slices, crushed walnuts, or a drizzle of syrup if desired.

Meal Prep Instructions

• Best made in batches of 3 servings.
• Batch for 3 servings: Oats 75 g (¾ cup), vanilla whey 60 g (2 scoops), baking powder 1½ tsp, eggs 3 large (150 g), egg whites 3 (100 g / ~6 Tbsp), bananas 300 g (~3 medium), honey/maple 30 g (2 Tbsp), almond milk 180 ml (¾ cup), walnuts 45 g (~6 Tbsp), salt pinch, cinnamon 1½ tsp, vanilla 1½ tsp.
• How to Prep: Cook as directed, but make a larger batch. Let cool, freeze in a single layer, then transfer to a freezer bag.
• Storage: Refrigerate up to 3 days, or freeze up to 1 month.
• Reheat: Toaster (best), microwave 30–60 sec, or air fryer 350°F (175°C) for 2–3 min.

Coach’s Tip

Use bananas with plenty of brown spots — they’re sweeter, moister, and make the pancakes taste like banana bread. For extra fluff, don’t skip the resting time after blending — it lets the oats absorb liquid and creates a soft, bakery-style texture.

Tropical Protein Smoothie

Calories: 405 kcal

Protein: 35 g

Prep Time: 5 min   Cook Time: 0 min

Serves: 1

Ingredients

• Frozen pineapple chunks: 75 g / 2.6 oz / ½ cup
• Frozen mango: 75 g / 2.6 oz / ½ cup
• Unsweetened coconut milk (carton-style): 240 ml / 8 fl oz / 1 cup
• Vanilla whey protein powder: 30 g / 1.05 oz / 1 scoop
• Greek yogurt (plain, 2%): 100 g / 3.5 oz / ½ cup
• Chia seeds: 7 g / 0.25 oz / 2 tsp
• Honey or maple syrup: 5 g / 0.18 oz / 1 tsp (optional)
• Ice cubes: 4–5 (optional, for texture)
• Optional: splash of lime juice or vanilla extract for piña colada flavor

Directions

1. Add all ingredients to a blender in this order: coconut milk, yogurt, protein powder, fruit, chia seeds, and ice (if using).
2. Blend on high until smooth and creamy. Add a splash more milk if needed to reach desired consistency.
3. Taste and adjust sweetness with honey or extra fruit, if needed.
4. Pour into a glass or shaker cup and enjoy immediately.

Meal Prep Instructions

• Prep Ahead: Portion mango and pineapple into freezer bags/containers (add chia seeds + protein powder if you like). In the morning, add liquid and blend.
• Storage: Best consumed fresh, but blended smoothies can be refrigerated up to 24 hours — shake or re-blend before drinking.
• Freezer Packs: Make 3–5 “smoothie packs” with all ingredients (except liquid and yogurt) and freeze up to 1 month.

Coach’s Tip

For that creamy piña colada vibe, blend longer — about 45–60 seconds. The extra air time makes it thick, frothy, and milkshake-like without added fat.

Egg & Avocado Toast

Calories: 495 kcal

Protein: 25 g

Prep Time: 5 min   Cook Time: 5 min

Serves: 1

Ingredients

• Whole grain or sourdough bread — 2 slices (100 g / 3.5 oz)
• Ripe avocado — 80 g / 2.8 oz (~½ medium)
• Large egg — 1 (50 g / 1.8 oz)
• Large egg white — 1 (33 g / 1.2 oz / 2 Tbsp)
• Olive oil — 5 g / 1 tsp (optional, for drizzling or frying)
• Lemon juice — 5 ml / 1 tsp
• Salt & pepper — to taste
• Optional toppings: chili flakes, everything bagel seasoning, microgreens, or feta (not in macros)

Directions

1. Toast the bread to your liking.
2. In a small bowl, mash the avocado with lemon juice, salt, and pepper until creamy but slightly chunky.
3. Heat a non-stick pan with olive oil or a light spray. Cook the egg and egg white sunny-side up, over-easy, or scrambled — your choice.
4. Spread the avocado evenly over both slices of toast.
5. Top each slice with the cooked egg mixture.
6. Finish with chili flakes, bagel seasoning, or microgreens for an extra layer of flavor.

Meal Prep Instructions

• Prep Components Ahead: Hard-boil or soft-boil several eggs at once (store up to 4 days). Mash avocado with lemon juice to slow browning.
• Quick Assembly: Toast bread fresh, top with pre-mashed avocado and reheated eggs or a boiled egg.
• Storage: Store eggs and avocado mash separately in airtight containers. Press plastic wrap directly onto the avocado surface to minimize oxidation.

Coach’s Tip

If you’re prepping for the week, mix avocado with lemon and a pinch of salt and press plastic wrap directly onto the surface — it keeps the color vibrant for days. For a café finish, toast bread in the pan with a light brush of olive oil for a golden, crunchy edge.

Apple Pie Overnight Oats

Calories: 520 kcal

Protein: 31 g

Prep Time: 10 min   Cook Time: 5 min (for apples)

Serves: 1

Ingredients

• Rolled oats: 50 g / 1.8 oz / ½ cup
• Vanilla whey protein powder: 10 g / 0.35 oz / ⅓ scoop
• Greek yogurt (plain, 2%): 100 g / 3.5 oz / ½ cup
• 2% milk: 120 ml / 4 fl oz / ½ cup
• Apple (peeled & chopped): 80 g / 2.8 oz / ½ medium apple
• Chia seeds: 8 g / 0.3 oz / 2 tsp
• Pure maple syrup: 10 g / 0.35 oz / 2 tsp
• Coconut oil or butter: 2 g / ½ tsp (for sautéing apple)
• Cinnamon: ½ tsp
• Nutmeg: pinch
• Raisins: 10 g / 1 Tbsp
• Salt: pinch
• Optional toppings: extra cinnamon, walnuts, granola, or apple slices (not included in macros)

Directions

1. Sauté the apple: In a small pan over medium heat, melt coconut oil. Add chopped apple, maple syrup, cinnamon, nutmeg, and a pinch of salt. Cook 3–5 minutes until soft, caramelized, and fragrant.
2. Combine: In a jar or container, mix oats, protein powder, chia seeds, raisins, yogurt, and milk. Whisk protein into milk first to dissolve smoothly. Add the warm apples and stir.
3. Chill: Cover and refrigerate overnight (or at least 4 hours).
4. In the morning: Stir again and add a splash of milk if too thick.
5. Serve: Enjoy cold or warm. Microwave 45–60 seconds for a cozy “apple pie” oatmeal vibe.

Meal Prep Instructions

• Batch Ahead (Using Oven-Roasted Apples): Roast 2–3 apples at 400°F (200°C) for 15–20 min with cinnamon, maple syrup, raisins, and a pinch of salt. Cool, then portion ~80 g apple mixture per jar.
• Storage: Make 3–4 jars at once and refrigerate up to 4 days. Stir before serving; add a splash of milk if needed to loosen.
• Reheat Option: Microwave 45–60 sec for warm, dessert-style oats.

Coach’s Tip

Sprinkle crushed walnuts, granola, or a few oats on top before reheating for a “baked crumble” effect — it adds texture and makes the oats taste like warm apple crisp.

High-Protein Veggie Quiche

Calories: 500 kcal

Protein: 41 g

Prep Time: 10 min   Cook Time: 30–35 min

Serves: 1 (personal quiche) or 2 smaller portions

Ingredients

• Whole-wheat tortilla (7–8 in): 50 g / 1.8 oz / 1 tortilla
• Olive oil spray, for misting (keeps calories low while crisping)

• Large eggs: 2 (100 g / 3.5 oz)
• Egg whites: 66 g / 2.3 oz / ¼ cup
• Low-fat cottage cheese (1–2%): 80 g / 2.8 oz / ~⅓ cup
• Part-skim mozzarella (shredded) or cheddar: 28 g / 1 oz / ¼ cup
• Red bell pepper, diced: 40 g / 1.4 oz / ~¼ cup
• Baby spinach, chopped: 30 g / 1.0 oz / ~1 cup (loosely packed)
• Cherry tomatoes, halved: 40 g / 1.4 oz / ~4–5 halves
• Red onion, finely diced: 15 g / 0.5 oz / 1 Tbsp
• Salt & pepper: to taste
• Optional: pinch dried basil or chili flakes

Directions

1. Preheat oven to 350°F / 175°C. Lightly spray a small oven-safe dish (~5–6 in).
2. Make the crust: Press the tortilla into the dish to form a shell, mist lightly with olive oil spray, and prebake 5–7 min until just set and lightly crisp.
3. Sauté veggies: Lightly spray a skillet; cook onion and bell pepper 2–3 min until softened. Add spinach; cook until wilted.
4. Mix filling: In a bowl, whisk eggs, egg whites, cottage cheese, salt, pepper, and optional herbs. Stir in sautéed veggies, tomatoes, and half the cheese.
5. Bake: Pour into the tortilla shell, sprinkle remaining cheese on top, and bake 25–30 min until the center is set and the top is lightly golden.
6. Rest 5 min before slicing.

Meal Prep Instructions

• Batch for the Week: Make 2–3 quiches at once using small oven-safe dishes or mini loaf pans lined with tortillas. Once baked and cooled, slice into halves or quarters for grab-and-go portions.
• Storage: Wrap slices in parchment; store in an airtight container — fridge up to 4 days or freezer up to 1 month.
• Reheat: Air fryer 350°F / 175°C for 3–4 min (best texture); oven 325°F / 160°C for 10 min; microwave ~60 sec.

Coach’s Tip

When reheating, add a drizzle of hot sauce, a spoon of salsa, or a pinch of shredded cheese and re-melt — it brings back that fresh-baked vibe even on Day 4. For an extra-crisp shell, reheat slices in the air fryer.

Chocolate Protein Smoothie

Calories: 420 kcal

Protein: 39 g

Prep Time: 5 min Cook Time: 0 min

Serves: 1

Ingredients

• Unsweetened almond milk: 240 ml / 8 fl oz / 1 cup
• Plain Greek yogurt (2%): 100 g / 3.5 oz / ½ cup
• Chocolate whey or plant-based protein powder: 30 g / 1.05 oz / 1 scoop
• Frozen banana: 100 g / 3.5 oz / ~1 small
• Natural peanut butter or almond butter: 10 g / 0.35 oz / 2 tsp
• Unsweetened cocoa powder: 5 g / 0.18 oz / 1 Tbsp
• Honey or pure maple syrup: 5 g / 0.18 oz / 1 tsp
• Chia seeds: 5 g / 0.18 oz / 1 tsp
• Ice cubes: 5–6 (adjust for thickness)
• Pinch of salt (enhances chocolate flavor)
• Optional: ½ tsp vanilla extract or 1–2 espresso ice cubes (mocha twist)

Directions

1. Add ingredients to a blender in this order: milk, yogurt, protein powder, banana, nut butter, cocoa powder, then remaining items.
2. Blend on high 45–60 seconds until thick and creamy. Add a splash more milk if too dense.
3. Taste and adjust sweetness with a drizzle of honey or a few banana slices, if desired.
4. Pour into a glass; dust with cocoa or add chocolate shavings (optional).

Meal Prep Instructions

• Smoothie Packs: Portion banana, cocoa powder, protein powder, and chia seeds into freezer bags (3–5 at once). In the morning, add yogurt, nut butter, and almond milk; blend and go.
• Storage: Best enjoyed fresh, but refrigerate up to 24 hours in a shaker or sealed jar. Shake or re-blend before drinking.
• Freezer Option: Blend fully, pour into a mason jar or popsicle mold, and freeze for a “protein fudge shake.”

Coach’s Tip

Don’t skimp on the salt + cocoa — that combo deepens chocolate flavor and cuts protein aftertaste. Blend longer than you think (45–60 sec), and use frozen banana only for a silky, frosty texture.

Chipotle-Style Taco Bowl

Calories: 460

Protein: 35 g

Prep Time: 10 min Cook Time: 25 min

Serves: 1

Ingredients

• Uncooked white or brown rice: 50 g / 1.75 oz / ¼ cup (yields ~150 g cooked; use 80 g / ½ cup in bowl)
• Water: 120 ml / 4 fl oz / ½ cup
• Pinch of salt

• Lean ground beef (90–95% lean): 115 g / 4 oz / ~½ cup raw (yields ~85 g cooked)
• Olive oil spray, for cooking
• Garlic powder: ½ tsp
• Smoked paprika: ½ tsp
• Chili powder: ½ tsp
• Cumin: ¼ tsp
• Salt & pepper: to taste

• Cooked rice: 80 g / 2.8 oz / ½ cup (from above)
• Black beans (drained & rinsed): 30 g / 1 oz / 2 Tbsp
• Corn (frozen or canned): 20 g / 0.7 oz / 2 Tbsp
• Pico de gallo or salsa: 30 g / 1 oz / 2 Tbsp
• Light shredded cheese: 28 g / 1 oz / ¼ cup
• Light sour cream or Greek yogurt: 15 g / 0.5 oz / 1 Tbsp
• Lime juice: from 1 wedge (~5 ml / 1 tsp)
• Optional toppings: cilantro, jalapeño, or diced avocado (not in macros)

Directions

1. Cook the rice: In a small pot, combine rice, water, and salt. Bring to a boil, then simmer on low, covered — 12–15 min (white) or 20–25 min (brown) until tender. Fluff and set aside.
2. Cook the beef: Heat a non-stick skillet with olive oil spray. Add ground beef and seasonings. Cook 5–7 min until browned and fragrant. Drain excess fat if needed.
3. Warm the add-ins: Heat beans and corn together in a small pan or microwave for 1–2 minutes.
4. Assemble the bowl: Layer rice, seasoned beef, black beans, corn, pico, and cheese.
5. Finish with sour cream, lime juice, and cilantro or jalapeño. Serve warm.

Meal Prep Instructions

• Batch for 3–4 servings: Cook 150 g (¾ cup) dry rice with 360 ml (1½ cups) water and 450 g (1 lb) lean beef using triple the spices. Portion rice, beef, beans, and corn; add pico, cheese, and sour cream fresh.
• Storage: Refrigerate up to 4 days.
• Reheat: Microwave base 1–2 min, then add cold toppings before serving.

Coach’s Tip

Stir 1 tsp lime juice and 1 Tbsp chopped cilantro into cooked rice before serving for a true Chipotle-style finish — bright, fresh, and aromatic without changing macros.

Turkey Avocado BLT

Calories: 505

Protein: 38 g

Prep Time: 10 min   Cook Time: 10 min

Serves: 1

Ingredients

• Whole grain or sourdough bread — 2 slices (90 g / 3.2 oz)
• Turkey breast (deli-style or cooked, lean) — 90 g / 3.2 oz (~4–5 slices)
• Turkey bacon — 2 strips (16 g / 0.6 oz)
• Ripe avocado — 50 g / 1.8 oz (~¼ medium)
• Tomato, sliced — 50 g / 1.8 oz (~3 slices)
• Romaine or butter lettuce — 20 g / 0.7 oz (~2 leaves)
• Light mayo or Greek yogurt — 15 g / 1 Tbsp
• Lemon juice — 5 ml / 1 tsp (mix with avocado to prevent browning)
• Salt & black pepper — to taste

Directions

1. Cook the bacon: Heat a skillet over medium. Cook turkey bacon 3–4 min per side until crisp. Drain on paper towels.
2. Mash the avocado: In a small bowl, mash avocado with lemon juice, salt, and pepper.
3. Toast the bread: Toast both slices lightly.
4. Assemble: Spread light mayo (or Greek yogurt) on one slice, mashed avocado on the other. Layer turkey, bacon, tomato, and lettuce.
5. Finish: Press lightly, slice in half, and serve warm or chilled.

Meal Prep Instructions

• Prep Components Separately: Cook all turkey bacon at once; pre-slice tomato and lettuce. Store components in separate airtight containers (bacon & turkey can share).
• Avocado Hack: Mix mashed avocado with 1 tsp lemon juice and 1 tsp Greek yogurt — prevents browning and keeps it creamy up to 3 days.
• Assembly Shortcut: Keep bread at room temp. Assemble fresh when ready — ~2 minutes.
• Grab-and-Go: If preassembling (travel day), skip toasting. Use sturdy sourdough/multigrain, spread avocado on both inner slices as a moisture barrier, and wrap tightly in parchment. Stays fresh up to 24 hrs refrigerated.
• Storage: Refrigerate components up to 3–4 days (except bread). Toast & assemble right before eating for café-style crispness.

Coach’s Tip

For maximum crunch, toast bread then let it cool 2–3 minutes before assembling — steam softens toast. Add tomato in the center (between turkey and lettuce) so the avocado “barrier” keeps bread from getting soggy.

Classic Chicken Caesar Salad

Calories: 495

Protein: 46 g

Prep Time: 10 min   Cook Time: 10 min

Serves: 1

Ingredients

• Chicken breast: 120 g / 4.2 oz (~1 small breast)
• Olive oil: 5 g / 1 tsp
• Garlic powder: ½ tsp
• Onion powder: ¼ tsp
• Smoked paprika: ¼ tsp
• Salt & black pepper: to taste
• Optional: squeeze of lemon juice after cooking

• Romaine lettuce (chopped): 100 g / 3.5 oz (~3 cups)
• Light Caesar dressing: 30 g / 1 oz / 2 Tbsp
• Shaved or grated Parmesan: 15 g / 0.5 oz / 2 Tbsp
• Whole grain croutons: 20 g / 0.7 oz (~⅓ cup)
• Optional: fresh cracked pepper or extra lemon juice to finish

Directions

1. Cook the chicken: Toss chicken with olive oil, garlic, onion powder, smoked paprika, salt, and pepper. Heat a skillet or grill pan over medium-high; cook 5–6 min per side (to 165°F / 74°C). Rest 3–5 min, then slice thinly.
2. Toss the salad: In a large bowl, combine romaine, sliced chicken, half the Parmesan, and dressing; toss to coat.
3. Finish: Top with croutons and remaining Parmesan. Add cracked pepper or a squeeze of lemon. Serve immediately.

Meal Prep Instructions

• Batch Ahead: Cook 3–4 chicken breasts at once with the same seasoning. Chill and slice; store separately from lettuce and dressing.
• Storage: Chicken up to 4 days; lettuce up to 3 days (keep dry); dressing (store-bought) up to 1 week; croutons at room temp.
• Quick Assembly: Pack lettuce, chicken, and Parmesan together; keep dressing & croutons in small side containers. Toss right before eating.

Coach’s Tip

Dry greens = better cling. After washing romaine, spin or pat completely dry so the light dressing coats evenly without watering down the flavor. Toss in a big bowl (not in the container) for restaurant-level coverage.

Creamy Chicken Greek Pasta Salad

Calories: 515 kcal

Protein: 47 g

Prep Time: 10 min   Cook Time: 20 min

Serves: 1

Ingredients

• Chicken breast: 125 g / 4.4 oz (raw → ~100 g / 3.5 oz cooked)
• Pasta (high-protein or whole wheat): 60 g / 2.1 oz / ~¾ cup dry
• Olive oil: 5 g / 1 tsp (divided)
• Salt: pinch (for pasta water)
• Garlic powder: ¼ tsp
• Dried oregano: ¼ tsp
• Black pepper: to taste

• Cherry tomatoes (halved): 50 g / 1.8 oz / ~6–8
• Cucumber (chopped): 40 g / 1.4 oz / ~¼ cup
• Red onion (thinly sliced): 15 g / 0.5 oz / 1 Tbsp
• Light cream cheese (softened): 25 g / 0.9 oz / ~1½ Tbsp
• Reduced-fat feta (crumbled): 15 g / 0.5 oz / 1 Tbsp
• Bacon bits (chopped): 10 g / 0.35 oz / 1 Tbsp
• Fresh parsley or dill (chopped): 2 g / 0.07 oz / 1 tsp
• Kalamata olives, chopped (optional): 10 g / 0.35 oz / ~6–8 slices

• Olive oil: 5 g / 1 tsp
• Lemon juice: 10 ml / 2 tsp
• Greek yogurt (plain, 2%): 5 g / 1 tsp (optional, extra creaminess)
• Garlic powder: pinch
• Salt & pepper: to taste

Directions

1. Cook the pasta: Boil in salted water per package (8–10 min). Drain, toss with ½ tsp olive oil to prevent sticking, and cool slightly.
2. Cook the chicken: Heat a non-stick pan with ½ tsp olive oil. Season chicken with garlic, oregano, salt, and pepper. Cook 5–6 min per side to 165°F / 74°C. Rest, then slice or dice.
3. Make the dressing: Whisk olive oil, lemon juice, Greek yogurt, garlic powder, salt, and pepper until smooth.
4. Assemble: In a large bowl combine pasta, chicken, tomatoes, cucumber, red onion, cream cheese, feta, and bacon. Add dressing and toss to coat.
5. Finish & serve: Sprinkle herbs and olives; season to taste. Serve chilled or at room temperature.

Meal Prep Instructions

• Batch Ahead: Make 3–4 servings by doubling/tripling ingredients. Store pasta, chicken, and dressing separately; mix just before serving.
• Storage: Refrigerate up to 4 days. (Add avocado fresh on serving day for best color and taste.)
• Reheat Option: For a warm bowl, heat pasta + chicken 45–60 sec, then toss with dressing after warming.

Coach’s Tip

For an ultra-silky sauce, whisk the light cream cheese directly into the dressing first — it softens and emulsifies, coating the pasta like a restaurant-style creamy Greek dressing without extra fat.

Chicken Burrito

Calories: 540

Protein: 46 g

Prep Time: 10 min  |  Cook Time: 20 min

Serves: 1

Ingredients

• Raw boneless, skinless chicken thighs: 130 g / 4.6 oz / ~1½ small thighs
• Olive oil: 5 g / 1 tsp
• Garlic powder: ½ tsp
• Smoked paprika: ½ tsp
• Cumin: ¼ tsp
• Chili powder: ¼ tsp
• Salt & pepper: to taste
• Lime juice: 5 ml / 1 tsp (after cooking)

• Whole wheat tortilla: 60 g / 2.1 oz / 1 medium
• Corn (frozen or canned): 30 g / 1 oz / 2 Tbsp
• Black beans (drained & rinsed): 15 g / 0.5 oz / 1 Tbsp
• Bell peppers & onions (sautéed): 60 g / 2.1 oz / ⅓ cup
• Light shredded cheese (Mexican blend or cheddar): 20 g / 0.7 oz / 2 Tbsp
• Salsa: 15 g / 0.5 oz / 1 Tbsp
• Optional: chopped cilantro or squeeze of lime

Directions

1. Cook the chicken: Heat a skillet over medium-high and add olive oil. Season chicken with garlic powder, smoked paprika, cumin, chili powder, salt, and pepper. Cook 5–6 minutes per side until golden and fully cooked (165°F / 74°C). Rest 2 minutes, then slice or shred. Toss with lime juice.
2. Sauté the veggies: In the same skillet, add peppers and onions. Cook 3–5 minutes until softened and lightly caramelized.
3. Warm the add-ins: Heat corn and black beans together for 1–2 minutes (microwave or small pan).
4. Assemble: Warm the tortilla in a dry pan for 30 seconds per side. Layer chicken, beans, corn, peppers, cheese, and salsa in the center.
5. Wrap & toast: Fold in the sides and roll tightly. Toast seam-side down in the skillet for 1–2 minutes per side until golden and crisp.
6. Serve: Slice in half and enjoy warm with extra salsa or Greek yogurt for dipping.

Meal Prep Instructions

• Batch for 3–4 Burritos: Cook 400–500 g chicken thighs at once using the same seasoning. Sauté 1–2 bell peppers and 1 onion together, and portion everything separately (chicken, veg, beans/corn). Assemble fresh daily for best texture.
• Storage: Keep components refrigerated up to 4 days. Store tortillas separately to prevent sogginess.
• Freezer Option: Assemble and toast burritos fully. Wrap tightly in foil and freeze up to 1 month. Reheat in oven (350°F / 175°C for 15 min) or microwave (2–3 min).

Coach’s Tip

Before wrapping, sprinkle a little cheese directly on the tortilla and melt it for 15 seconds — it seals the burrito when you fold it and gives that melty “Chipotle finish.”

Deli-Style Tuna Melt

Calories: 470

Protein: 36 g

Prep Time: 10 min  |  Cook Time: 10 min

Serves: 1

Ingredients

• Canned tuna (drained): 85–90 g / 3 oz (~⅔ can)
• Light mayonnaise: 25 g / 0.9 oz / 1½ Tbsp
• Dijon mustard: 5 g / 1 tsp
• Red onion (finely diced): 15 g / 0.5 oz / 1 Tbsp
• Celery (finely chopped): 20 g / 0.7 oz / 2 Tbsp
• Lemon juice: 5 ml / 1 tsp
• Salt & black pepper: to taste
• Optional: pinch of paprika or dill

• Whole-grain or sourdough bread: 2 slices (90 g / 3.2 oz)
• Light shredded cheddar or Swiss cheese: 28 g / 1 oz / ¼ cup
• Tomato slices: 40 g / 1.4 oz (~3 slices)
• Olive oil or light butter: 5 g / 1 tsp (for grilling)

Directions

1. Make the tuna salad: In a bowl, combine drained tuna, light mayo, mustard, onion, celery, lemon juice, salt, and pepper. Mix until creamy but still slightly chunky. Adjust seasoning to taste.
2. Assemble the melt: Lay out the bread. Spread tuna mixture evenly on one slice. Add tomato slices and cheese, then top with the second slice.
3. Grill it up: Heat a skillet over medium heat. Lightly brush or spray both sides with olive oil or butter. Grill 2–3 minutes per side, pressing slightly, until golden and melted.
4. Serve: Slice diagonally and enjoy warm — crisp outside, melty center.

Meal Prep Instructions

• Batch Ahead: Mix tuna with mayo, lemon juice, and seasonings — lasts 2–3 days refrigerated. Grill sandwiches fresh for best crunch.
• Storage: Tuna salad up to 3 days refrigerated. Pre-assembled (ungrilled) up to 24 hours. Grilled: up to 2 days; reheat in air fryer at 350°F (175°C) for 2–3 minutes to re-crisp.

Coach’s Tip

For true “diner” flavor, spread a thin layer of mustard on the outside of the bread before grilling — it caramelizes beautifully and adds a tangy, golden crust.

Adult Lunchable Box

Calories: 495

Protein: 47 g

Prep Time: 10 min  |  Cook Time: 0 min

Serves: 1

Ingredients

• Pre-cooked chicken or turkey breast (sliced): 120 g / 4.2 oz / ~1 cup loosely packed
• Hummus: 45 g / 1.6 oz / 3 Tbsp
• Mini pita/naan dippers (or small pita pieces): 35 g / 1.2 oz / ~3 mini rounds
• Baby carrots: 80 g / 2.8 oz / ~⅔ cup
• Mini cucumber or chunks: 80 g / 2.8 oz / ~1 cup sliced
• Mini bell peppers (halved): 75 g / 2.6 oz / ~3 small peppers
• Light spreadable cheese (wedge): 20–21 g / 0.7–0.75 oz / 1 wedge
• Everything bagel seasoning: ½ tsp
• Optional: lemon wedge, Dijon or honey mustard (not in macros)

Directions

1. Prep the pepper bites: Halve mini bell peppers and remove seeds. Spread cheese wedge across the halves and sprinkle with everything bagel seasoning.
2. Assemble the box: Add sliced chicken, hummus (in a cup/liner), pita, carrots, cucumber, and the stuffed pepper halves.
3. Finish: Add a lemon wedge or a small cup of mustard if you like a tangy dip.

Meal Prep Instructions

• Batch 3–4 boxes: Multiply ingredients and portion into airtight containers. Use silicone or paper liners for hummus.
• Keep pita pleasant: Store pitas separately at room temp if possible. If refrigerated, warm 10–15 sec in the microwave (cover with a damp paper towel) to soften.
• Storage: Refrigerate boxes up to 4 days. Add lemon/mustard just before eating.
• Protein swap options (similar macros): Rotisserie chicken breast, turkey slices, or grilled chicken — keep to ~120 g cooked.

Coach’s Tip

Season the sliced chicken lightly with a pinch of salt and a squeeze of lemon right before packing — brightens flavor without extra calories.

Smoked Salmon Flatbread

Calories: 505 kcal

Protein: 33 g

Prep Time: 10 min Cook Time: 8 min

Serves: 1

Ingredients

• Whole-wheat or high-protein flatbread (or naan): 80 g / 2.8 oz / 1 small piece
• Light cream cheese: 30 g / 1 oz / 2 Tbsp
• Plain Greek yogurt (2%): 20 g / 0.7 oz / 1 Tbsp
• Smoked salmon: 75 g / 2.6 oz (~3 oz package portion)
• Red onion (thinly sliced): 15 g / 0.5 oz (~1 Tbsp)
• Capers: 5 g / 0.2 oz / 1 tsp
• Fresh arugula: 20 g / 0.7 oz (~1 cup loosely packed)
• Olive oil: 3 g / 0.1 oz / ½ tsp (optional drizzle)
• Lemon juice: 5 ml / 1 tsp
• Fresh dill (chopped): 2 g / ~1 tsp
• Salt & cracked pepper: to taste

Directions

1. Toast the base: Heat a nonstick pan or oven to 375°F / 190°C. Warm the flatbread 5–8 min until edges are lightly crisp.
2. Make the creamy base: Mix cream cheese, Greek yogurt, lemon juice, dill, salt, and pepper until smooth. Spread evenly over the warm flatbread.
3. Assemble: Layer smoked salmon, red onion, capers, and arugula.
4. Finish: Drizzle with a touch of olive oil and an extra squeeze of lemon before serving.

Meal Prep Instructions

• Prep components separately: Slice onions, wash arugula, and portion salmon and capers. Mix the cream-cheese–yogurt spread in advance (keeps up to 5 days refrigerated).
• Flatbread storage: Keep un-toasted flatbreads sealed at room temp up to 3 days or refrigerated up to 5 days. Toast fresh when assembling.
• Assemble fresh: Toast (3–5 min oven/air fryer), spread the creamy base, then top with chilled ingredients. Café-style in under 5 minutes.

Coach’s Tip

Packing for work? Build it as an open-faced sandwich on half a pita or folded wrap — less soggy and easy to eat, with the same deli-fresh flavor.

Shrimp & Veggie Spring Rolls

Calories: 490

Protein: 42 g

Prep Time: 20 min Cook Time: 5 min

Serves: 1 (makes ~3–4 rolls)

Ingredients

• Cooked shrimp (peeled, tails off): 120 g / 4.2 oz / ~10–12 medium
• Rice paper wrappers: 3–4 (30 g / 1.1 oz total)
• Rice vermicelli noodles (optional): 25 g dry (yields ~75 g cooked)
• Shredded carrots: 40 g / 1.4 oz / ¼ cup
• Cucumber (thinly sliced): 40 g / 1.4 oz / ¼ cup
• Red bell pepper (thin strips): 40 g / 1.4 oz / ¼ cup
• Lettuce or spinach: 30 g / 1 oz / ~1 cup loosely packed
• Fresh mint or cilantro: 5 g / 0.2 oz / few leaves

• Natural peanut butter: 15 g / 1 Tbsp
• Soy sauce (low sodium): 10 ml / 2 tsp
• Lime juice: 5 ml / 1 tsp
• Honey: 5 g / 1 tsp
• Water: 10–15 ml / 2–3 tsp (to thin)
• Garlic powder: pinch
• Optional: chili flakes or sriracha

Directions

1. Prep noodles & shrimp: Cook vermicelli per package (2–3 min), drain, rinse cold. Pat shrimp dry.
2. Prep veggies: Slice carrots, cucumber, and bell pepper into thin strips. Set up an assembly line.
3. Soften rice paper: Dip a wrapper in warm water ~10–15 sec until pliable; place on a damp board.
4. Assemble: Layer lettuce, veggies, noodles, herbs, and ~3 shrimp. Fold sides in and roll tightly.
5. Make sauce: Whisk sauce ingredients until smooth, thinning with water as needed.
6. Serve: Halve rolls; garnish with sesame or peanuts (optional). Serve with peanut sauce.

Meal Prep Instructions

• Batch ahead: Make 9–12 rolls (3 servings). Wrap each in a damp paper towel + plastic wrap; store in an airtight container 2–3 days.
• Sauce storage: Keep peanut sauce separate; whisk in a splash of water if it thickens.
• Variation: Swap shrimp for cooked chicken breast or tofu (similar macros).

Coach’s Tip

Eat slightly chilled (not cold) and include a leaf of lettuce in every roll — it adds structure so wrappers don’t tear and keeps fillings crisp.

Loaded Sweet Potato Nachos

Calories: 540

Protein: 36 g

Prep Time: 15 min   Cook Time: 35–40 min

Serves: 1

Ingredients

• Sweet potato (skin on): 200 g / 7 oz / ~1 medium
• Olive oil: 5 g / 1 tsp
• Garlic powder: ¼ tsp
• Onion powder: ¼ tsp
• Smoked paprika: ¼ tsp
• Salt & black pepper: to taste
• Lean ground beef (93–95% lean): 115 g / 4 oz
• Taco seasoning: 1 tsp
• Black beans (drained & rinsed): 40 g / 1.4 oz / ~3 Tbsp
• Light shredded cheddar or Mexican cheese: 28 g / 1 oz / ¼ cup
• Diced tomato: 40 g / 1.4 oz / ¼ cup
• Jalapeño (sliced): 10 g / 0.35 oz / ¼ small
• Light sour cream or Greek yogurt: 20 g / 0.7 oz / 1½ Tbsp
• Guacamole or mashed avocado: 25 g / 0.9 oz / 1½ Tbsp

Directions

1. Preheat: Heat oven to 400°F / 200°C. Line a baking sheet with parchment paper.
2. Slice & season: Cut sweet potatoes into thin rounds. Toss with oil and spices. Spread evenly and bake 35–40 min, flipping halfway.
3. Cook beef: In a skillet, brown ground beef with taco seasoning and a splash of water 5–7 min, until thickened.
4. Assemble: Layer roasted potatoes, beef, beans, and cheese. Broil 2–3 min until melted.
5. Finish: Add tomatoes, jalapeños, sour cream, and guacamole. Serve warm.

Meal Prep Instructions

• Batch ahead: Prep roasted potatoes and beef in advance; add toppings fresh. Store separately and crisp potatoes in an air fryer 3–4 min before serving.
• Storage: Refrigerate base up to 4 days. Assemble and broil fresh before serving.

Coach’s Tip

Don’t skip the broil — it melts everything together and gives that perfect “nacho pull” texture without chips.

Mediterranean Turkey Meatballs

Calories: 585

Protein: 47 g

Prep Time: 10 min  |  Cook Time: 15–18 min

Serves: 4 (makes ~16 meatballs)

Ingredients

• Lean ground turkey (93–94% lean): 800 g / 1.76 lb
• Almond flour: 18 g / 0.6 oz / 3 Tbsp
• Red onion (grated): 40 g / 1.4 oz / ¼ cup
• Dried oregano: 2 tsp
• Cumin: 1 tsp
• Onion powder: 2 tsp
• Fresh basil or parsley (chopped): 10 g / ⅓ oz / 2 Tbsp
• Lemon juice: ~15 ml / 1 Tbsp (½ lemon)
• Salt & pepper: to taste
• Olive oil spray (optional, for baking)

• Cooked white or brown rice: 150 g / 5.3 oz / ~1 cup
• Mixed greens or roasted vegetables: ~1 cup
• Feta cheese (crumbled): 15 g / 0.5 oz / 1 Tbsp

Directions

1. Preheat oven to 400°F / 200°C; line a baking tray with parchment.
2. Mix: Gently combine all meatball ingredients in a large bowl (avoid overmixing).
3. Shape & bake: Roll into 16 small meatballs; arrange on tray. Bake 12–18 min until cooked through (165°F / 74°C). Optional: broil 1–2 min for color.
4. Sides: Cook rice as directed. Toss greens with olive oil & lemon, or roast/sauté vegetables.
5. Assemble: Serve 4 meatballs with 1 cup rice, salad/veg, and 1 Tbsp feta.

Meal Prep Instructions

• Batch it once: Portion 4 meatballs + 1 cup rice per container; keep greens/veg separate to prevent sogginess.
• Switch it up: Use in pitas with tzatziki, crumble over a Greek salad, or add to a grain bowl.
• Reheat tip: Warm with a splash of lemon water or a drizzle of olive oil to keep juicy.

Coach’s Tip

A final sprinkle of feta and squeeze of lemon turns solid meal prep into “Mediterranean restaurant.”

Hearty Turkey Chili

Calories: 540

Protein: 40 g

Prep Time: 10 min  |  Cook Time: 30 min

Serves: 1

Ingredients

• Lean ground turkey (93–94% lean): 130 g / 4.6 oz
• Olive oil: 5 g / 1 tsp
• Yellow onion (diced): 40 g / 1.4 oz / ¼ cup
• Garlic (minced): 1 clove / 5 g / 1 tsp
• Red bell pepper (diced): 60 g / 2.1 oz / ½ cup
• Canned diced tomatoes: 150 g / 5.3 oz / ½ cup
• Tomato paste: 15 g / 0.5 oz / 1 Tbsp
• Black beans (drained & rinsed): 60 g / 2.1 oz / ¼ cup
• Kidney beans (drained & rinsed): 60 g / 2.1 oz / ¼ cup
• Corn (optional): 30 g / 1 oz / 2 Tbsp
• Chicken broth or water: 100 ml / 3.4 fl oz / ~⅓ cup
• Chili powder: 1 tsp
• Smoked paprika: ½ tsp
• Cumin: ½ tsp
• Garlic powder: ¼ tsp
• Salt & pepper: to taste
• Optional toppings: chopped cilantro, Greek yogurt, lime wedge

Directions

1. Sauté: Heat olive oil in a pot over medium-high. Add onion, garlic, and bell pepper. Cook 3–4 min until fragrant.
2. Brown the turkey: Add turkey, breaking it up. Season with chili powder, paprika, cumin, garlic powder, salt, and pepper. Cook 5–6 min until browned.
3. Simmer: Add diced tomatoes, tomato paste, beans, corn (if using), and broth. Stir and bring to a boil.
4. Cook: Reduce heat and simmer uncovered 15–20 min, stirring occasionally, until thickened.
5. Finish: Adjust seasoning. Top with cilantro, Greek yogurt, or lime if desired.

Meal Prep Instructions

• Batch the chili! It tastes even better the next day as flavors deepen.
• Batch for 3 servings: Ground turkey 390 g; olive oil 15 g; onion 120 g; garlic 15 g; bell pepper 180 g; diced tomatoes 450 g; tomato paste 45 g; black beans 180 g; kidney beans 180 g; corn 90 g (optional); broth 300 ml; chili powder 3 tsp; smoked paprika 1½ tsp; cumin 1½ tsp; garlic powder ¾ tsp; salt & pepper to taste. Cook as directed, cool before portioning.
• Storage: Refrigerate up to 4 days or freeze up to 2 months.

Coach’s Tip

When reheating, add a splash of broth or water to loosen the texture — it brings back that freshly made taste.

Greek Grilled Chicken Salad

Calories: 585

Protein: 45 g

Prep: 10 min  |  Cook: 12–15 min

Serves: 1

Ingredients

• Chicken thighs, boneless skinless (raw): 150 g / 5.3 oz (yields ~120 g / 4.2 oz cooked)
• Olive oil spray
• Garlic powder: ½ tsp
• Dried oregano: ½ tsp
• Salt & pepper: to taste
• Lemon juice: 5 ml / 1 tsp

• Romaine lettuce (chopped): 85 g / 3.0 oz / ~2 cups
• Roma tomatoes (chopped): 80 g / 2.8 oz / ~½ cup
• Cucumber (diced): 80 g / 2.8 oz / ~1 cup
• Red bell pepper (sliced): 60 g / 2.1 oz / ~½ cup
• Red onion (thinly sliced): 15 g / 0.5 oz / ~1 Tbsp
• Feta (crumbled): 30 g / 1.1 oz / ~2 Tbsp
• Store-bought tzatziki: 30 g / 1.1 oz / ~2 Tbsp
• Bread (pita/naan): 60 g / 2.1 oz (1 small pita or ½ naan)

Directions

1. Cook the chicken: Season thighs with garlic, oregano, salt, and pepper. Spray a skillet and cook over medium-high 6–7 min per side to 165°F/74°C. Rest 2 min, slice, and finish with lemon juice.
2. Toss the salad: In a bowl, combine lettuce, tomatoes, cucumber, pepper, and onion. Stir 1 Tbsp tzatziki with a splash of water/lemon to loosen; toss through the salad.
3. Build the bowl: Top salad with warm sliced chicken and feta. Dollop the remaining 1 Tbsp tzatziki on top.
4. Serve: Warm bread on the side.

Meal Prep Instructions

• Batch for 3 bowls: Chicken thighs 450 g (1 lb) raw; romaine 255 g (~6 cups); tomatoes 240 g (~1½ cups); cucumber 240 g (~3 cups); red pepper 180 g (~1½ cups); red onion 45 g (3 Tbsp); feta 90 g (6 Tbsp); tzatziki 90 g (6 Tbsp); bread 180 g (3 small pitas).
• Cook & store: Season and cook all chicken at once; cool and slice. Keep lettuce & chopped veg dry in separate containers; pack tzatziki and feta in small cups; store bread at room temp and warm before eating.
• Reheat: Chicken 45–60 sec in microwave or quick skillet sear. Toss veg with tzatziki just before serving for max crunch.

Coach’s Tip

Right before eating, add a pinch of salt and a squeeze of lemon — it brightens the whole bowl and makes it taste freshly made.

BBQ Chicken Flatbread Pizza

Calories: 540

Protein: 45 g

Prep: 5 min | Cook: 10 min

Serves: 1

Ingredients

• Chicken thighs, boneless skinless (raw): 170 g / 6 oz / ~2 small thighs
• Garlic powder: ½ tsp
• Smoked paprika: ¼ tsp
• Salt & pepper: to taste
• Olive oil spray (or 5 g / 1 tsp if not using spray)

• Whole wheat flatbread or tortilla: 60 g / 2.1 oz / 1 medium
• Marinara sauce: 30 g / 1 oz / 2 Tbsp
• BBQ sauce: 15 g / 0.5 oz / 1 Tbsp
• Light shredded mozzarella or mixed cheese: 25 g / 0.9 oz / ¼ cup
• Roasted peppers & onions (sliced): 50 g / 1.8 oz / ~⅓ cup
• Fresh spinach (optional): 20 g / 0.7 oz / ~¾ cup

Directions

1. Cook the chicken: Season thighs with garlic, paprika, salt, and pepper. Spray a skillet and cook over medium heat 6–7 min per side to 165°F / 74°C. Rest 2 min, slice or shred, then toss with the BBQ sauce.
2. Assemble: Spread marinara over the flatbread. Add roasted peppers, onions, spinach (if using), BBQ chicken, and cheese.
3. Bake: Place on a parchment-lined tray and bake at 425°F / 220°C for 8–10 min, until cheese melts and edges are crisp.
4. Serve: Slice and enjoy hot.

Meal Prep Instructions

• Batch for 3 pizzas: Chicken thighs 510 g (1.1 lb) raw; BBQ sauce 45 g (3 Tbsp); 3 whole wheat flatbreads (180 g total); marinara 90 g (6 Tbsp); light cheese 75 g (6 Tbsp); roasted peppers & onions 150 g (~1 cup); spinach 60 g (~3 cups).
• How to prep: Cook and shred all chicken at once, then toss in BBQ sauce while warm. Store BBQ chicken and toppings separately up to 4 days.
• How to assemble: Layer marinara, veggies, BBQ chicken, and cheese on the flatbread. Bake 8–10 min (or air-fry 5–6 min at 375°F / 190°C).

Coach’s Tip

If you like it saucy, reserve 1 tsp BBQ sauce per pizza and brush the crust edge before baking — it caramelizes into a smoky ring.

Spicy Crispy Chicken Sandwich

Calories: 510

Protein: 38 g

Prep: 10 min  |  Cook: 12–15 min

Serves: 1

Ingredients

• Chicken breast (boneless, skinless): 115 g / 4 oz / ~1 small breast
• Olive oil: 5 g / 1 tsp
• Whole wheat flour: 8 g / 1 Tbsp
• Panko breadcrumbs: 10 g / 2 Tbsp
• Chili powder: ½ tsp
• Smoked paprika: ½ tsp
• Garlic powder: ½ tsp
• Cayenne pepper: ¼ tsp (optional)
• Salt & pepper: to taste

• Burger bun (whole wheat or brioche): 60 g / 2.1 oz / ~1 medium
• Lettuce leaf: 1 large
• Tomato slices: 2
• Light mayonnaise: 15 g / 1 Tbsp
• Sriracha: 5 g / 1 tsp
• Pickles (optional): 2–3 slices

• Mixed greens: 80 g / 2.8 oz / ~2 cups
• Cherry tomatoes (halved): 60 g / 2.1 oz / ~½ cup
• Cucumber (sliced): 50 g / 1.8 oz / ~⅓ cup
• Olive oil & vinegar: 5 g / 1 tsp + 5 ml / 1 tsp

Directions

1. Prep the chicken: Mix spices with salt & pepper. Rub onto chicken with olive oil. Dredge lightly in flour, then coat in panko.
2. Cook: Air fryer 400°F / 200°C for 10–12 min, flip halfway; or skillet medium heat 4–5 min per side until golden and 165°F / 74°C internal temp.
3. Make sauces & salad: Stir mayo + sriracha for spicy mayo. Toss greens, tomatoes, and cucumber with olive oil & vinegar.
4. Assemble: Toast bun, spread spicy mayo, add lettuce, tomato, pickles (optional), and the crispy chicken. Rest chicken 1–2 min before assembling for best crunch. Serve with side salad.

Meal Prep Instructions

• Batch for 3 sandwiches: Chicken 345 g; olive oil 15 g; flour 24 g; panko 30 g; seasonings x3; buns 3 (180 g total); mayo 45 g; sriracha 15 g; salad greens 240 g; triple salad veg.
• How to prep: Cook all chicken, cool before storing. Keep buns, sauce, and veg separate. Store airtight up to 4 days.
• Reheat: Air-fry chicken 3–4 min or bake 5–6 min at 375°F / 190°C to re-crisp. Assemble fresh.

Coach’s Tip

Lightly salt the lettuce just before building — it amps up the “restaurant crunch” and brightens the whole sandwich.

Garlic Shrimp Tacos with Avocado Lime Slaw

Calories: 555

Protein: 40 g

Prep: 10 min  |  Cook: 10 min

Serves: 1

Ingredients

• Raw shrimp (peeled & deveined): 150 g / 5.3 oz (~15–18 medium)
• Olive oil: 5 g / 1 tsp
• Garlic (minced): 2 cloves (~6 g)
• Smoked paprika: ¼ tsp
• Chili powder: ¼ tsp
• Lime juice: 5 ml / 1 tsp
• Salt & pepper: to taste

• Shredded cabbage or coleslaw mix: 60 g / 2.1 oz / 1 cup
• Light mayonnaise: 20 g / 0.7 oz / 1½ Tbsp
• Lime juice: 10 ml / 2 tsp
• Garlic powder: ¼ tsp
• Salt: pinch

• Corn or whole wheat tortillas: 3 small (90 g / 3.2 oz)
• Avocado (diced): 40 g / 1.4 oz / ¼ medium
• Salsa or diced tomatoes: 40 g / 1.4 oz / ¼ cup
• Light sour cream (drizzle): 15 g / 0.5 oz / 1 Tbsp
• Cilantro: 1 Tbsp

Directions

1. Cook the shrimp: Heat olive oil, add garlic, then shrimp. Season with paprika, chili, salt, and pepper. Cook 2–3 min per side until opaque; finish with lime juice.
2. Make the slaw: Stir mayo, lime juice, garlic powder, and salt; toss with cabbage to coat.
3. Assemble: Warm tortillas; layer slaw, shrimp, avocado, and salsa. Drizzle with sour cream and top with cilantro.

Meal Prep Instructions

• Batch for 3 servings: Shrimp 450 g; olive oil 15 g; garlic 6 cloves; smoked paprika ¾ tsp; chili powder ¾ tsp; lime juice 15 ml; shredded cabbage 180 g; light mayo 60 g; tortillas 9 small (270 g total); avocado 120 g; salsa 120 g; sour cream 45 g; cilantro 3 Tbsp.
• How to prep: Cook all shrimp and store separately. Mix slaw base ahead (add mayo just before serving if prepping far in advance). Assemble tacos fresh for best texture.
• Reheat: Warm shrimp 30–45 sec in a skillet or microwave, then build your tacos.

Coach’s Tip

For a restaurant-style finish, char tortillas directly over a gas flame for ~5 seconds per side (or under a broiler) — that light smoky crunch wakes up the whole taco.

Honey Garlic Chicken & Potatoes

Calories: 530

Protein: 32 g

Prep Time: 10 min  |  Cook Time: 30 min

Serves: 1

Ingredients

• Boneless, skinless chicken thighs: 150 g / 5.3 oz / ~2 small thighs
• Olive oil: 5 g / 1 tsp
• Salt & black pepper: to taste

• Baby or gold potatoes (cut into 1-inch chunks): 150 g / 5.3 oz (~1 medium)
• Olive oil: 5 g / 1 tsp
• Salt & pepper: to taste

• Garlic (minced): 3 cloves (~9 g)
• Honey: 20 g / 1 Tbsp
• Low-sodium soy sauce: 15 ml / 1 Tbsp
• Apple cider or white vinegar: 5 ml / 1 tsp
• Butter (optional for richness): 5 g / 1 tsp
• Fresh parsley (chopped): 1 Tbsp

Directions

1. Preheat oven to 400°F / 200°C.
2. Sear chicken: Heat 1 tsp olive oil in an oven-safe skillet over medium-high. Season thighs with salt & pepper. Sear 2–3 min per side until golden; remove to a plate.
3. Start potatoes: Add remaining 1 tsp oil and potatoes to the same pan. Sauté 5–6 min, stirring, until lightly browned.
4. Make sauce: Lower heat to medium. Add butter and garlic; cook 30 sec. Stir in honey, soy sauce, and vinegar; simmer 1 min.
5. Finish in oven: Return chicken and potatoes to the pan, spoon sauce over. Bake 12–15 min until chicken reaches 165°F / 74°C and potatoes are tender. Broil 1–2 min to caramelize if desired. Rest 2 min, sprinkle parsley, and serve.

Meal Prep Instructions

• Batch for 3 servings: 450 g chicken thighs, 450 g potatoes, 15 g olive oil, 9 cloves garlic, 60 g honey, 45 ml soy sauce, 15 ml vinegar, 15 g butter, 3 Tbsp parsley.
• Cook & store: Cook everything together in one large skillet or oven-safe pan. Store in airtight containers for up to 4 days.
• Reheat: Microwave 1½–2 minutes or warm in a skillet with a splash of water to re-gloss the sauce.

Coach’s Tip

For a restaurant-style glaze, broil for 2 minutes before serving — it caramelizes the honey and makes the potatoes lightly crisp at the edges.

Tuscan Salmon with Grilled Veggies

Calories: 530

Protein: 38 g

Prep: 10 min  |  Cook: 20 min

Serves: 1

Ingredients

• Salmon fillet (skinless): 150 g / 5.3 oz (~1 small fillet)
• Olive oil: 5 g / 1 tsp
• Garlic powder: ½ tsp
• Smoked paprika: ¼ tsp
• Salt & black pepper: to taste

• Garlic (minced): 2 cloves (~6 g)
• Light cream cheese: 25 g / 0.9 oz / ~1½ Tbsp
• Unsweetened almond milk (or low-fat milk): 60 ml / ¼ cup
• Sundried tomatoes (chopped): 20 g / 0.7 oz / ~2 Tbsp
• Spinach: 40 g / 1.4 oz / ~1½ cups loosely packed
• Parmesan (grated): 10 g / 0.35 oz / 1 Tbsp
• Lemon juice: 5 ml / 1 tsp

• Zucchini, bell pepper, and broccoli (or similar): 150 g / 5.3 oz / ~1½ cups
• Olive oil: 5 g / 1 tsp
• Salt, pepper, and Italian herbs: to taste

Directions

1. Roast the veggies: Preheat oven to 400°F / 200°C. Toss veggies with oil, salt, pepper, and herbs. Roast on a parchment-lined sheet for 18–20 min.
2. Cook the salmon: Heat 1 tsp olive oil in a skillet over medium. Season salmon with garlic powder, paprika, salt, and pepper. Sear 3–4 min per side until golden and 135–140°F / 57–60°C internal temp. Remove; set aside.
3. Make the sauce: In the same pan, sauté garlic and sundried tomatoes 30–60 sec. Stir in cream cheese and milk; whisk smooth. Add Parmesan, lemon juice, and spinach; simmer 1–2 min until wilted and slightly thickened.
4. Combine: Return salmon to the pan; spoon sauce over and simmer 1–2 min to absorb flavor.
5. Serve: Plate with roasted veggies and drizzle extra sauce over top.

Meal Prep Instructions

• Batch for 3 servings: Salmon 450 g; olive oil 15 g; garlic 6 cloves; light cream cheese 75 g; almond milk 180 ml; sundried tomatoes 60 g; spinach 120 g; Parmesan 30 g; lemon juice 15 ml; mixed veggies 450 g.
• How to prep: Cook salmon and sauce together; portion into airtight containers. Roast veggies separately and add on the side. Keeps 3–4 days.
• Reheat: Microwave 1½–2 min or warm salmon in a skillet with a splash of water or milk to loosen the sauce.

Coach’s Tip

Finish with a fresh squeeze of lemon right before serving — it brightens the creamy sauce and makes the salmon taste freshly cooked.

Strawberry Yogurt Bark Bites

Calories: 100

Protein: 8 g

Prep: 5 min | Freeze: 2–3 hrs

Serves: 6

Ingredients

• Greek yogurt (2% or 5%): 400 g / 14 oz / ~1⅔ cups
• Honey or maple syrup: 20 g / 1 Tbsp
• Vanilla extract: ½ tsp
• Strawberries (sliced): 100 g / 3.5 oz / ~¾ cup
• Mini dark chocolate chips: 25 g / 0.9 oz / 2 Tbsp
• Pinch of salt
• Optional for creaminess: 30 g (2 Tbsp) plain cream cheese or vanilla protein yogurt — rounds out tang and gives a softer bite

Directions

1. Mix the base: In a bowl, whisk yogurt, honey, vanilla, and a pinch of salt until smooth (blend in optional cream cheese/yogurt if using).
2. Line & layer: Line a small baking sheet or dish with parchment. Spread yogurt evenly (~½ inch thick).
3. Top: Scatter sliced strawberries and chocolate chips evenly. Lightly press them in.
4. Freeze: Place in freezer for 2–3 hours until firm.
5. Break & store: Break into bark pieces. Store in a sealed container or freezer bag up to 1 month.

Meal Prep Instructions

• Make once, snack smart all week.
• Batch for 12 pieces (double the recipe): Yogurt 800 g (3⅓ cups), honey 40 g (2 Tbsp), strawberries 200 g (~1½ cups), mini chocolate chips 50 g (¼ cup).

Coach’s Tip

For creamier, less-icy bark, let pieces sit at room temp 2–3 minutes before eating. You can also swirl in 1 Tbsp peanut or almond butter before freezing for a “PB&J” vibe without changing macros much.

Hummus, Pita & Veggies

Calories: 330

Protein: 11 g

Prep: 10 min  |  Cook: 0 min

Serves: 1

Ingredients

• Hummus (store-bought or homemade): 60 g / 2.1 oz / 4 Tbsp
• Whole-wheat pita (small): 60 g / 2.1 oz / 1 pita, cut into wedges
• Cucumber sticks: 80 g / 2.8 oz / ~1 cup
• Bell peppers (mixed colors): 80 g / 2.8 oz / ~1 cup
• Carrot sticks: 60 g / 2.1 oz / ~¾ cup
• Optional: olive oil drizzle 5 g / 1 tsp + sprinkle of paprika or chili flakes

Directions

1. Slice pita into wedges and lightly toast (optional) for crisp edges.
2. Cut all veggies into dippable sticks.
3. Add hummus to a small bowl; drizzle olive oil and sprinkle paprika/chili if desired. Serve with pita and veggies.

Meal Prep Instructions

• Make once, grab all week: Ideal for midday snacks or light lunches.
• Batch for 3 servings: Hummus 180 g (¾ cup); whole-wheat pitas 3 (180 g total); cucumber 240 g (~3 cups); bell peppers 240 g (~3 cups); carrots 180 g (~2¼ cups).
• Prep & store: Portion hummus into 3 small containers (60 g each). Chop veggies and store in sealed containers or jars with a paper towel on the bottom to keep them crisp. Toast pita fresh, or store cut wedges in an airtight bag and reheat 30 sec in a dry pan.

Coach’s Tip

For a protein boost, stir 1 Tbsp Greek yogurt into each 60 g serving of hummus — it lightens the texture and adds a few extra grams of protein without changing the flavor.

Mini Protein Energy Bites

Calories: 180 (per 2 bites)

Protein: 9 g

Prep: 10 min  |  Chill: 30 min

Serves: 6 (makes ~12 bites)

Ingredients

• Rolled oats: 90 g / 3.2 oz / 1 cup
• Vanilla or chocolate whey protein powder: 30 g / 1 scoop
• Natural peanut or almond butter: 55 g / 1.9 oz / slightly under ¼ cup
• Honey or maple syrup: 20 g / 0.7 oz / 1 Tbsp
• Mini dark chocolate chips: 20 g / 0.7 oz / 2 Tbsp
• Ground flaxseed or chia seeds: 10 g / 0.35 oz / 1 Tbsp
• Cocoa powder: 5 g / 1 Tbsp
• Vanilla extract: ½ tsp
• Espresso powder (optional): ¼ tsp
• Pinch of salt (⅛ tsp fine salt)
• Unsweetened almond milk or water: 2–3 Tbsp (as needed to bind)

Directions

1. Toast oats (optional): Heat a dry skillet over medium; stir oats 3–4 min until lightly golden and nutty. Cool slightly.
2. Mix dry: In a bowl, combine oats, protein powder, cocoa, flaxseed, espresso, and salt.
3. Add wet: Stir in nut butter, honey, vanilla, and 2 Tbsp milk/water. Mix until dough-like; if crumbly, add a splash more liquid.
4. Fold & roll: Fold in chocolate chips and roll into 12 small balls (~25 g each).
5. Rest & chill: Let sit 10–15 min so oats hydrate, then refrigerate 30 min to firm.

Meal Prep Instructions

• Batch for 3 servings (~36 bites): Oats 270 g (3 cups); protein powder 90 g (3 scoops); nut butter 165 g (¾ cup); honey 60 g (3 Tbsp); chocolate chips 60 g (6 Tbsp); flaxseed 30 g (3 Tbsp); cocoa 15 g (3 Tbsp); vanilla 1½ tsp; espresso ¾ tsp; salt ⅜ tsp; milk/water ~6 Tbsp (adjust).
• Storage: Refrigerate up to 1 week or freeze up to 2 months. They thaw in ~10 minutes.

Coach’s Tip

Roll finished bites in toasted coconut or crushed rice cereal for a light crunch — it gives truffle vibes without adding much to the macros.

High-Protein Muffins

Calories: 232 kcal (per muffin)

Protein: 13 g

Prep: 8–10 min  |  Bake: 10–12 min

Serves: 8 muffins

Ingredients

• Vanilla whey protein powder: 64–67 g / ~2 scoops
• Baking powder: 1 tsp (~4 g)
• Almond flour: 56–60 g / 2.0–2.1 oz / ½ cup
• Creamy peanut butter (or any nut/seed butter): 128 g / 4.5 oz / ½ cup
• Unsweetened applesauce: 240 g / 8.5 oz / 1 cup
• Chocolate chips (optional): 85 g / 3.0 oz / ½ cup
• Pinch of salt (optional, boosts flavor)

Directions

1. Preheat oven to 350°F / 180°C. Line or grease an 8-cup muffin tin.
2. Whisk together protein powder, almond flour, and baking powder (and salt if using).
3. Add peanut butter and applesauce; mix until a thick, uniform batter forms.
4. Fold in chocolate chips.
5. Divide evenly into 8 cups.
6. Bake 10–12 minutes, until a toothpick comes out mostly clean. If tops brown early, tent with foil at 8 minutes.
7. Cool 5 minutes in tin, then transfer to a rack.

Meal Prep Instructions

• Batch for 3 servings (24 muffins): Almond flour 168–180 g (1½ cups); whey protein 192–201 g (~6 scoops); baking powder 1 Tbsp (~12 g); peanut butter 384 g (1½ cups); unsweetened applesauce 720 g (3 cups); chocolate chips 255 g (1½ cups). Same oven temp; bake in two trays.
• Storage: Refrigerate up to 5 days or freeze up to 2 months. Reheat 15–20 sec in microwave or 3–4 min in toaster oven.

Coach’s Tip

Protein bakes dry out if overbaked — pull them when the centers are just set. If the batter seems too thick, stir in 1–2 Tbsp milk to keep the crumb tender.

Savory Cottage Cheese & Egg White Bites

Calories (per 2 bites): 140

Protein (per 2 bites): 15 g

Prep: 10 min  |  Bake: 20–22 min

Serves: 6 bites

Ingredients

• Egg whites: 240 g / 8.5 oz / 1 cup
• Cottage cheese (low-fat): 120 g / 4.2 oz / ½ cup
• Cheddar or mozzarella (shredded): 30 g / 1 oz / ¼ cup
• Red bell pepper (finely diced): 40 g / 1.4 oz / ¼ cup
• Green onion (chopped): 15 g / 0.5 oz / 2 Tbsp
• Garlic powder: ½ tsp
• Onion powder: ½ tsp
• Salt: ¼ tsp
• Black pepper: ¼ tsp
• Dried Italian herbs (or parsley + oregano): ½ tsp
• Olive oil spray: light coating for muffin tin

Directions

1. Preheat oven to 350°F / 175°C and lightly spray a 6-cup muffin tin.
2. In a blender, combine egg whites, cottage cheese, garlic powder, onion powder, salt, and pepper; blend until completely smooth.
3. Pour mixture into a bowl and stir in shredded cheese, bell pepper, green onion, and herbs.
4. Divide evenly among muffin cups, filling about ¾ full.
5. Bake 20–22 minutes, until tops are firm and lightly golden.
6. Cool 5 minutes, then gently loosen with a spatula. Serve warm or refrigerate for later.

Meal Prep Instructions

• Storage: Refrigerate up to 4 days or freeze up to 2 months. Reheat 20–30 sec in the microwave or 4–5 min in the oven at 325°F / 160°C.
• Batch for 3 servings (18 bites): Egg whites 720 g (3 cups); cottage cheese 360 g (1½ cups); shredded cheese 90 g (¾ cup); red bell pepper 120 g (¾ cup); green onion 45 g (6 Tbsp); garlic powder 1½ tsp; onion powder 1½ tsp; salt ¾ tsp; black pepper ¾ tsp; Italian herbs 1½ tsp. Lightly oil the tin between batches.

Coach’s Tip

Blend the cottage cheese until silky before mixing — it disappears into the eggs for a creamy, soufflé-like texture. Add a pinch of smoked paprika or a few drops of hot sauce for extra depth without more calories.

Ready-to-Blend Protein Shake

Calories: 290

Protein: 24 g

Prep: 1 min | Blend: 30 sec

Serves: 1

Ingredients

• Unsweetened almond milk: 300 g / 10.6 oz / 1¼ cups
• Banana (frozen or fresh): 80 g / 2.8 oz / ¾ medium
• Vanilla protein powder: 30 g / 1 scoop
• Natural peanut butter or almond butter: 10 g / 0.35 oz / 2 tsp
• Ice cubes: 4–5

Directions

1. Add all ingredients to a blender.
2. Blend until smooth and creamy.
3. Pour and enjoy immediately.

Meal Prep Suggestions

Pre-freeze banana chunks in zip bags (1 per serving). In the morning, toss frozen banana, protein, and nut butter into the blender with almond milk — done in 60 seconds flat.

Flavor Swap: Replace banana with 100 g frozen mango for a tropical twist.

Coach’s Tip

Use frozen fruit for an instant creamy texture without ice. For extra protein, add 1 Tbsp Greek yogurt — it thickens the shake and makes it taste like dessert.

Tuna Salad & Crackers

Calories: 270

Protein: 23 g

Prep: 5 min

Serves: 1

Ingredients

• Canned tuna (in water, drained): 85 g / 3 oz / 1 can
• Light mayonnaise: 15 g / 1 Tbsp
• Dijon mustard: 5 g / 1 tsp
• Celery (finely chopped): 20 g / 2 Tbsp
• Crackers (whole-grain): 30 g / ~6 crackers
• Lemon juice: 1 tsp
• Salt & pepper: to taste

Directions

1. In a bowl, mix tuna, mayo, Dijon, celery, lemon juice, salt, and pepper until combined.
2. Serve immediately with crackers, or store tuna in an airtight container for up to 3 days.

Meal Prep Instructions

• Make a larger batch: Keep tuna mix and crackers stored separately to maintain crunch.

Batch for 3 Servings

• Canned tuna: 255 g / 9 oz / 3 cans
• Light mayonnaise: 45 g / 3 Tbsp
• Dijon mustard: 15 g / 3 tsp
• Celery: 60 g / 6 Tbsp
• Crackers: 90 g / ~18 crackers
• Lemon juice: 3 tsp
• Salt & pepper: to taste