I really focus on nutrient dense, whole foods with real ingredients! This entire day also included 27 different nutrients, and 36g of fiber! Did you know the goal should be 30+ different nutrients a week? Really helps have a strong gut flora, great for skin, and overall health!
Breakfast:
58g Protein: Arugula & Feta Scramble, Cinnamon PB Toast, Greek Yogurt & Berries
This is my absolute go-to breakfast. Hot tip: I turn on a cast iron skillet, add the oil/butter/ghee and add all the scramble ingredients immediately and mix it right in the pan while it heats up. That gives me time to toast the bread, make the yogurt & berries on my plate. This is on the table in less than 10 mins!
Ingredients:
- 2 eggs (pasture raised vital farms)
- 1/4 cup egg whites
- 1 tbsp feta (love sheep’s milk here!)
- 2 tbsp cup non fat cottage cheese (love good culture or nancys)
- 1 cup arugula
- dash of salt and pepper
- 1/2 tsp avocado oil or vital farms ghee or (non vegetarian – epic beef tallow)
- 1 slice cinnamon raisin ezekiel bread (easier on digestion!)
- 1/2 tbsp organic peanut butter (look for one ingredient)
- Dash of cinnamon (great for blood sugar balance and digestion!)
- 1 tsp hemp seeds (high in protein and fiber)
- 1 tsp chia seeds (a HUGE superfood!)
- 1 cup grass fed organic non fat greek yogurt (I like stonyfield)
- Berries of choice – I used 1/4 cup organic raspberries, 1/4 cup organic blackberries, 1/4 cup organic blueberries
Directions:
- In medium saucepan over medium heat, add oil/ghee/tallow. Add eggs, arugula, feta, cottage cheese and egg whites, and scramble in the pan.
- Meanwhile, toast ezekiel bread. Spread PB, top with berries & half of hemp seeds, and a dash of cinnamon.
- Serve scramble and toast alongside yogurt topped with chia seeds, remaining hemp seeds and berries.
Lunch:
35g Protein: 5 minute Lunch Quesadilla with High Protein Crema
Ingredients:
– 2 tortillas (I like the La Tortilla factory zero carb ones from sprouts, it adds 10g protein!), or siete almond flour is a great gluten free option. Ezekiel sprouted would be great too for high fiber and sprouted = easier on digestion.
– 3 oz deli turkey (I look for in house roasted in the grocery store deli, or applegate)
– 1/2 oz. Shredded raw cheddar (organic valley or raw farm)
– 1 thin slice onion, diced (can buy pre diced to make it easier too)
– 2 cherry tomatoes diced
– 1 mini sweet pepper, diced
– optional: some spinach!
– avocado oil to coat the pan
– sprinkle of salt & cayenne pepper
– 2 tbsp nonfat greek yogurt, I like Nancy’s or stonyfield grass fed
– dash of hot sauce, I like cholula
Directions:
1. Heat large skillet over medium heat. Add avocado oil. Add one tortilla – get this frying up to save time. I shred the cheese first, add half (like 1-2 tbsp) on to the tortilla.
2. Chop the veggies.
3. Add turkey to tortilla. Add veggies on top, sprinkle with salt and pepper. Top with other tortilla. Flip.
4. Let cook on other side for 1-2 mins.
5. In small bowl or on the plate mix the Greek yogurt and cholula.
6. Remove quesadilla from skillet, cut into 4 pieces. Dunk in crema and enjoy!
Snack:
13g Protein (+ 13g Fiber!): Raw Cheddar, Oatmeal Bites & Cherries
1 oz of raw cheddar, sliced (I like organic valley or raw farms – raw cheddar hasn’t gone through high heat pasteurization, meaning it holds on to all those great nutrients instead of them being killed off!)
10ish organic cherries (rich in anthocyanins, helps your gut bacteria and metabolic health!)
2 Alyssa Bakery Vegan Oatmeal Bites (I LOVE snacking on these, they are high in fiber – 10g for 2!)
Dinner:
50g Protein: Veggie & Protein Packed Baked Ziti
Ready in 30 mins! The addition of whipped cottage cheese really amps it up a notch. I swear even if you’re not a cottage cheese fan you will NOT know the difference in this. It’s so creamy and delicious!
Ingredients for 2:
10 oz pasture raised chicken, diced
Optional: 2 cups spinach and 1 zucchini diced (I love adding the fiber here!)
4 oz lentil penne, I like tolerant or Heb organics
1 cup organic marinara, I like Muir Glen
1/3 cup low fat organic shredded mozzarella cheese
8 oz low fat cottage cheese, I like good culture or Nancy’s
1/2 tsp olive oil
1 tsp salt
1 tsp pepper
1 tsp Italian seasoning
1 tsp garlic powder
Optional: shredded basil
Directions:
1. Preheat oven to 450.
2. Boil pasta water.
3. Sauté chicken (& optional veggies) in olive oil with Italian seasoning, salt and pepper for about 7-8 mins. The smaller the pieces, the faster it’ll cook.
4. Cook pasta according to directions and set aside.
5. Blend cottage cheese with a pinch of salt and garlic powder.
6. In square baking dish add pasta, chicken (& optional veggies), marinara & cottage cheese and mix well. Top with mozzarella and bake ~15-20 mins. Option to cook for less time and just pop the broiler on for 3ish mins to make a nice cheesy crust on top. I’ll shorten the cooking time to 10 mins plus 3 mins broiler in that case – esp if I’m short on time during the week!
Optional: Serve with my Caesar brussels and enjoy!
Be sure to follow me @kee_to_wellness for more protein rich and nutrient dense recipes!
