High Protein Meal Ideas

A list of my favs!

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:

1. In medium saucepan over medium heat, add oil/ghee/tallow. Add eggs, arugula, feta, cottage cheese and egg whites, and scramble in the pan.
2. Meanwhile, toast ezekiel bread. Spread PB, top with berries & half of hemp seeds, and a dash of cinnamon.
3. Serve scramble and toast alongside yogurt topped with chia seeds, remaining hemp seeds and berries.

PB&J Chia Pudding Parfait – 40g protein

Ingredients:

2 tbsp chia seeds

1/2 cup milk of choice – I like Malk almond milk, raw milk or organic coconut milk

1 tsp honey – half in the pudding, half for drizzling on parfait

1 cup non fat organic greek yogurt, I love stonyfield grass fed

About 3/4 cup berries of choice – I did 1/4 raspberries, 1/4 blackberries and 1/4 blueberries. I smashed the raspberries for layering (just use a fork on a cutting board), and smashed the blackberries for layering. Then topped with blueberries.

1/4 cup granola of choice, I love purely Elizabeth or rawcology

Dash of cinnamon

1 tbsp organic peanut butter (look for one ingredient only)

Optional toppings: sprinkle of hemp seeds & coconut shreds

Directions:

Night before –

1. Mix chia seeds, milk and half of honey in a small bowl. Pop a lid on it and refrigerate overnight.

Morning of or meal prep:

1. Layer: 1/2 of the Greek yogurt, smashed raspberries, drizzle of honey, sprinkle of cinnamon, half the granola, top with half the chia pudding. Repeat again – other half of yogurt, smashed blackberries, sprinkle of cinnamon, other half of granola, rest of chia pudding.

2. Top with blueberries and optional toppings like hemp seeds, coconut flakes and/or more granola.

Tip: when making for meal prep – leave granola out and add on top instead when ready to enjoy.

Lunch:

Prosciutto Brie Fig Sandwich

Ingredients:

– 1/4 baguette, sliced down the middle (sandwich style). I use the French Baguette from Whole Foods, uses organic wheat flour, filtered water, organic barley flower and sea salt. I also love Izzio brand (my favorite sourdough) and this gluten free brand, against the grain.

– 3-4 oz Prosciutto. Look for in house sliced prosciutto in the deli for minimal additives and preservatives. I also like the Whole Foods brand organic, and Naturalissima brand who doesn’t use any artificial flavors, colors, preservatives and the pork is fed no antibiotics ever.

– 1 oz Sliced Brie. I love using the goat Brie from Montchevre. This is usually easier on digestion than a cows milk.

– 1-2 tbsp fig jam of choice. I like the St Dalfour brand that is sweetened with dates instead of sugar, and the Dalmatiorganic fig spread with all organic ingredients.

– 2 tbsp micro arugula. Has 5x the nutrients as baby arugula!

– drizzle of balsamic glaze. I like Nonna Pia’s brand because it’s non gmo with no additives or gums.

Directions:

1. Toast bread. Toast for less time than you think – baguettes tend to toast faster than regular bread.

2. Spread with fig jam.

3. Top with Brie, prosciutto, micro arugula & a drizzle of balsamic glaze.

Slice in half and enjoy!

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!

Rainbow Wraps – 30g protein

Ingredients:

• 3-4 oz in house roasted deli sliced turkey, or @applegate nitrate free
• 1 tsp Greek cream cheese (higher in protein! I find mine at @sprouts)
• 1 tsp Dijon mustard
• dash of cayenne pepper, flakey salt like @maldonsalt and fresh cracked pepper
• 1 slice cheese (pepperjack or provolone are favs! Any raw cheddar would be 💣 too, like @raw_farm_usa)
• handful of arugula
• 1-2 tbsp sliced roasted red peppers (jarred, look for organic)
• a few slices of organic baby cucumber
• 1-2 organic cherry tomatoes, sliced, or slice of large organic tomato
• a thin slice of onion, broken up into rings/slices
• large burrito size tortilla or wrap, I like @sietefoods, @latortillafactory organic, @foodforlifebaking Ezekiel sprouted (easier on digestion), or @xtremewellnessrd spinach wraps

Directions:

1. Preheat pan over medium heat.
2. Lay tortilla on cutting board – layer in this order – cream cheese, dijon, cayenne, slice of cheese, cucumber, roasted red peppers, onions, tomato, salt and pepper (you want these below toppings seasoned), arugula, turkey. You want to end with turkey bc a lot of the wraps won’t close all the way, so this ensures the wrap fillings all stay inside when you sear.
3. Carefully fold in the sides and wrap up (like a Crunchwrap supreme), and carefully lay seam side down (the side that is fairly openish with the turkey showing). I actually like to press down on the wrap into the pan so it sears nicely, almost mimicking a panini press. You can also lay a heavy bottom pan like a cast iron pan on top to help sear it down. After searing 3-4 mins, gently flip. Let sear on other side 2-3 mins.
4. Remove from heat. Cut in half and enjoy!

Dinner:

High Protein Cheesy Chicken Broccoli Pasta Bake

Ingredients for 2:

– 4 oz lentil pasta (look for one ingredient organic like Tolerant, I picked fusilli so the sauce could get into all the corkscrews, delish!)

– 10-12 oz chicken of choice (I did boneless skinless chicken thighs deglazed in 1/2 cup bone broth – deets below), chicken breast would be good too. You can slice it in half (so they’re thinner) to help cut down on cooking time.

– 2 cups chopped organic broccoli

– 1/2 -2/3 cup shredded Parmesan – 1 tbsp for topping

– 1 tsp ghee or grass fed butter

– 1.5 tbsp flour of choice (I did organic almond flour)

– 1/2 cup – 1 cup milk of choice (I like Malk almond milk or raw milk!)

– 1 tsp salt, 1 tsp pepper, 1 tsp garlic powder, dash of nutmeg, 1 tsp italian seasoning

– 1 tbsp panko

Directions:

1. Cook chicken. I added a drizzle of avocado oil to a cast iron skillet, added my chicken thighs, seasoned with salt, pepper, garlic powder and Italian seasoning and seared over medium high heat about 6 mins. Then flip, cook another 5ish mins. If cooking with chicken breasts, turn heat to medium low and pop a lid on it for another 10ish minutes until it’s cooked through. For chicken thighs add your bone broth to the pan, reduce heat to medium, pop a lid on it and cook for another 10 mins. Once cooked through – remove from heat and let rest.

2. While chicken cooks – boil pasta water and salt heavily. Add pasta and brocolli to water and cook according to package directions (mine was 6 mins).

3. Strain and reserve about 1/2 cup of the pasta water. Turn broiler on oven.

4. In same pasta pot, turn heat to low. Add butter. Once melted add flour and whisk. Then add milk – start with a half a cup. See how the thickness is. You want it to be thick but not watery. Add more milk and or pasta water as needed. Add cheese, season with salt, pepper, garlic powder, nutmeg and Italian seasoning.

5. Dice chicken. Add pasta & brocolli and chicken to the pot. See how the sauce is, if needed, can slowly add more liquid (milk or pasta water 1 tbsp at a time). Season to taste.

6. Add to baking dish (I used a round pie pan, can use square baking dish too) and top with panko and remaining 1 tbsp parm. Put in oven under broiler 3-5 mins (keep and eye on it so it doesn’t burn).

Let cool and enjoy!

High Protein & Veggie Packed Chicken Orzo Skillet

Ingredients for 2:

– 4 oz organic orzo

– 12 oz pasture raised boneless skinless chicken thighs, I get mine from butcher box!

– 1 organic yellow squash, halved lengthwise and then sliced into little half moons

– 1/2 cup quartered organic grape/cherry tomatoes, about 8ish

– 2 cups organic spinach

– 1 cup organic cremini mushrooms, sliced

– 1 cup chicken bone broth, I like FOND or bonafide

– 1/4 cup raw milk or cream

– 1/4 onion, diced

– 2 cloves garlic, minced

– 1 tsp salt, I like redmonds mineral salt

– 1 tsp black pepper

– 1 tsp garlic powder

– 1 tsp onion powder

– 1 tsp turmeric (great for inflammation!)

– 1 tsp ghee, grass fed butter or beef tallow

Directions:

1. Heat cast iron skillet over medium high heat. Add butter/ghee/beef tallow. Season chicken with salt, pepper, garlic & onion powder. Sear on each side about 4 mins per side. Remove from pan and set aside.

2. Lower heat to medium. Add onion and garlic and saute 2 mins until soft. Add squash, tomato & mushrooms. Saute about 5 mins until soft.

3. Add orzo & bone broth. Season with a little more salt, pepper, garlic & onion powder and turmeric. Bring to boil. Add chicken back. Pop a lid on it and reduce heat to a simmer (low to medium low). Let cook 20 mins.

4. Remove lid, add spinach and milk/cream. Pop lid on for another 2 mins to help spinach wilt a bit. Stir well and serve.

Enjoy! Would be good with a lemon drizzle!

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!

Harissa Salmon Sushi Bowls

Ingredients for 2:

– 8-12 oz wild caught Atlantic salmon (wild caught is more nutritionally dense than farm-raised salmon and can contain up to three times less fat, fewer calories, and more vitamins and minerals like iron, potassium, and b-12)

– 1 tsp avocado or olive oil, I like chosen foods avo oil specifically (it is one of the only ones on the market that tested for 100% avocado oil, instead of mixed with other oils)

– 1 tbsp harissa paste (this really is optional if you don’t have on hand! Can add some paprika or any type of chili paste you have)

– 1 tsp dried ginger

– 1 tsp salt

– 1 tsp pepper

– 1 tsp turmeric

– 3 tbsp coconut aminos, tamari or soy sauce

– 1-2 tsp hot honey

– 1/2 cup organic jasmine rice (if you buy quick cooking this recipe will be even faster)

– 1 tsp rice vinegar or white vinegar

– optional: 1 tsp coconut oil to add to rice while cooking, studies show it cuts the calories in half and decreases blood sugar spike)

– 1/2 avocado, sliced

– 2 tsp sesame seeds

– 1 tbsp mayo, I like primal kitchen avocado oil based mayo

– 1 tsp sriracha

– 4ish little mini sheets of seaweed, or if you have the sushi wrapper ones, 1 is fine, sliced into little strips

– optional: sliced mini organic cucumber

Directions:

1. Preheat oven to 450. Boil water for rice.

2. Add rice and cook according to directions.

3. Place salmon on parchment paper lined baking sheet. Drizzle with olive oil, hot honey, harissa paste, salt, pepper, turmeric, ginger and 1.5 tbsp coconut aminos. Spread evenly on top.

4. Place in oven and cook 10 mins. Then turn broiler on for 5 mins.

5. Season rice with vinegar and remaining coconut aminos.

6. In small bowl, mix mayo and sriracha.

7. Build bowls with rice, salmon, avocado, optional cucumber, and seaweed. Sprinkle with sesame seeds. Drizzle with sriracha aioli.

Sesame Stir Fry Pasta

Ingredients for 2:

– 8-12 oz pasture raised chicken breast, cut into chunks. I love butcher box or cooks venture

– Chicken seasoning: 1/4 tsp turmeric, 1/4 tsp dried ginger, 1/4 tsp salt, dash of black pepper, 1/2 tsp garlic powder, 1/2 tsp onion powder.

– 4 oz barilla protein plus angel hair pasta

– 1/4 cup side dish creamy sesame sauce (at central market, or can also make your own with 1 tbsp tahini or organic peanut butter, 2 tbsp coconut aminos, 1 tsp rice vinegar & a pinch of salt)

– 2 tbsp coconut aminos or soy sauce/tamari

– 1 tbsp minced ginger

– 1/2 cup bone broth (I love bonafide provisions – best quality I’ve found)

– 1 tsp sesame oil or avocado oil

– 1 tbsp chili crunch + more for topping (I like Trader Joe’s brand since it’s olive oil based, there’s also a brand momofuku at central market and Whole Foods, also on Amazon, and my favorite on Amazon).

– 1-2 tbsp chopped cilantro or sliced green onion for garnish

– optional: sprinkle of sesame seeds

– mixture of veggies you have on hand, I did: 1 carrot, cut into short strips, 1 cup frozen chopped broccoli, 3-4 mini sweet peppers diced or 1/2 bell pepper diced, 1/4 onion diced, 2-3 garlic cloves chopped, 1 cup sliced organic mushrooms

Directions:

1. In large pot, boil water for pasta.

2. In large skillet, over medium heat, add sesame oil/avocado oil. Add chicken and saute with salt, pepper, paprika, ginger, turmeric, garlic & onion powder. Cook about 5-6 mins until cooked through. Chop your veggies while it cooks.

3. Add veggies, coconut aminos, ginger, bone broth & chili crunch. Sauté until soft, about 5-6 mins.

4. Cook pasta while veggies cook.

5. Once pasta is done – strain and add to large skillet with chicken and veggies. Top with creamy sesame sauce and toss well.

6. Garnish with cilantro/green onion, sesame seeds & chili crunch. Enjoy!

20 min Veggie Packed Mini Meatloaf

Ingredients for 3-4:

– 1 lb grass fed ground beef

– 1 large organic carrot, shredded

– 1 zucchini, shredded

– 1 pasture raised egg

– 1/4 cup milk (grass fed, or raw) or almond milk

– 1/4 onion, finely diced

– 1/2 organic bell pepper, or 3-4 mini sweet peppers, finely diced

– 3-4 garlic cloves, finely minced

– 1/2 cup panko bread crumbs (can use Ian’s gluten free if needed)

– 1 tbsp bbq sauce, I like primal kitchen brand

– 2 tbsp ketchup, primal kitchen

– 1 tsp thyme

– 2 tsp Italian seasoning

– 1 tsp salt, I love redmonds mineral salt

– 1 tsp pepper

– 1 tsp date syrup

Directions:

1. Preheat oven to 350. Line baking sheet with parchment paper.

2. In large bowl mix – meat, carrot, zucchini, egg, panko, seasoning, milk, onion, garlic, peppers, and half tbsp of the bbq sauce. Mix well with hands. Form into 6 small little loaves. I placed them on the cookie sheet and then formed them up a little more.

3. Bake for 15 mins. While baking, mix remaining bbq sauce, ketchup and date syrup.

4. Brush the sauce on the meatloaves and then pop back in the oven for 5 more mins.

Enjoy with my parsnip & potato mash, and my Caesar brussels – coming to my page this week!

Freezer meal option:

Freeze it raw in the mini loaf formation, with plastic wrap, and then in an airtight container. Can use parchment paper in between layers if stacking. To thaw – put container in fridge overnight and then bake as directed and add sauce as directed!

Substitute Ground Turkey:

Will require longer cooking time. Bake for 30 mins, top with sauce, bake another 10. Can also use muffin tins as well for slightly lower cook time. Use a meat thermometer – you will want the internal temp to reach 165 degrees.

High Protein Cacio e Pepe

Ingredients for 2:

• 5 oz @barillaus protein plus angel hair (angel hair is KEE 🔑)
• 1/4 cup freshly grated parm
• tons of black pepper, 1 tbsp depending how much you want
• 10-12 oz @cooksventure pasture raised chicken breast, seasoned with salt, pepper, garlic & onion powder and Italian seasoning
• 1 tsp olive oil

Directions:

1. Add olive oil to cast iron pan or skillet over medium high heat. Season chicken. Sear 4-5 mins per side. Hot tip: to cook faster – slice chicken breast in half lengthwise (to make it thinner) OR, I’ve been popping a lid on it for about 10 mins after searing each side and it helps it to cook all the way through without drying out.
2. Meanwhile, boil pasta water. Add LOTS of salt – it should taste like the sea! 🌊 cook pasta according to directions (4 mins).
3. Put a large measuring cup underneath your strainer. Strain pasta water over it, easily allowing you to keep some pasta water for the sauce.
4. Add pasta back to pot. Add parm and pepper. I add about 1/2 cup of pasta water to start. Remember, you can always add more but you can’t add less – go slow until it’s got a nice consistency. You don’t want it to be watery, just creamy. Optional: season with salt and garlic powder.
5. Serve with chicken on the side.

Ingredients for 4:

1 cup + 1/4 cup chicken bone broth, I love bonafide provisions

1/4 cup grass fed non fat Greek yogurt

1 can diced green chilis

1/2 avocado

2 cloves garlic, minced

1 tsp olive oil

1/4 red onion, diced

16-24 oz pre shredded rotisserie chicken (saves time!)

Handful of cilantro, chopped

1/2 tsp each salt, pepper, garlic & onion powder

1 tbsp hot sauce or salsa

1 package corn tortillas, I like Ezekiel sprouted because it’s easier on digestion!

1/2 cup Monterey Jack shredded cheese or raw cheese is great too!

Directions:

1. Preheat oven to 400.

2. In small sauce pan, add drizzle of olive oil, garlic & onion over medium heat. Sauté 2-3 mins until soft. Add chicken, salsa & 1/4 cup bone broth. Season lightly with a sprinkle of salt, pepper, garlic & onion powder.

3. In small blender, add remaining bone broth, greek yogurt, avocado, green chilis and remaining seasoning. Blend well.

4. In 9×13 baking dish, add a small ladle of sauce just to lightly coat the bottom of the pan. About 1/4-1/3 cup. Spread around evenly.

5. Lightly warm tortillas in microwave inside a paper towel for about 30 seconds so they’re malleable.

6. Add chicken to each tortilla, roll up tightly and lay seam side down in baking dish. This made about 10 enchiladas.

7. Top with remaining sauce making sure everything is covered. Sprinkle with cheese. Bake about 15 mins until cheese is melted and slightly browned.

Optional: top with cilantro and enjoy!

CREAMY TORTELLINI SOUP

Ready in under 30 mins and is great as leftovers! this is so hearty, warming and delicious – check out how I turned this into a high protein balanced dish!

Ingredients:

• 1 package of chicken tortellini (also love @kitehillfoods dairy free option!)
• 1 24 oz bag of bone broth (high in protein & collagen), @bonafideprovisions is my fav
• 1 lb ground turkey (typically higher protein content than sausage!)
• 1/4 white or yellow onion, diced
• 3 cloves garlic, minced
• 2 large carrots, diced (adds great fiber!)
• 2 large handfuls of kale (veins removed, super important so you don’t get tough pieces in your bites!)
• 1/4 cup half & half or cream (raw milk would be great here!)
• 1/2 tbsp salt (look for mineral salt like @redmondrealsalt, we are all lacking minerals!)
• 1 tsp black pepper
• 1/4 tsp onion powder
• 1/4 tsp garlic powder
• 1/4 tsp turmeric (amazing for inflammation!)
• 1/4 tsp ginger (amazing for digestion!)
• 1 tbsp Italian seasoning
• 1/4 tsp dried sage
• 1 cup water
• 1 tbsp organic tomato paste
• 1 tbsp ghee or grass fed butter
• Optional: 1 tsp crushed red pepper for some heat 🔥

Directions:

1. In large pot over medium heat, add butter/ghee. Add onions and garlic and sauté 2-3 mins. Add carrots and sauté another 3ish minutes until soft.
2. Add ground turkey and brown, about 7 mins.
3. Add tomato paste, and kale. Stir well. Add bone broth & water and bring to boil. Add seasonings.
4. Add tortellini and cook according to package – about 8 mins.
5. Stir in cream/milk. Remove from heat and enjoy!

BONE BROTH SPICY WONTON SOUP

Ingredients for 4 servings:

• 1-1.5 lbs of pasture raised chicken breast, thinly sliced (love @cooksventure)
• 1 tsp sesame oil or avocado oil
• 1 24 oz bag of bone broth (love @bonafideprovisions beef)
• 1 head of organic Bok choy, individual stems torn off
• 1-2 cups sliced organic baby Bella mushrooms
• 1 tbsp coconut aminos or soy sauce/tamari
• 1 cup water
• dumplings/wonton/potstickers/Gyoza, take your pick here on what’s accessible to you, I used @feelgoodfoods chicken potstickers bc they were the best ingredients I could find
• salt, pepper, garlic & onion powder, dash of turmeric
• 1 tsp minced ginger
• optional: 1 tsp per bowl of chili crunch, I like @traderjoes version bc they use olive oil, could also use @momofukugoods
• sliced green onion for topping

Directions:

1. In large pot, cook chicken over medium high heat, with a little sesame oil or avocado oil, seasoned with salt, pepper, garlic & onion powder. About 7ish mins.
2. Remove chicken and set aside. Reduce heat to medium. Add mushrooms & wontons. Traditional versions say to cook wontons separate, but I’m a mama and I need an easy and quick recipe!
3. Add Bok choy, ginger, coconut aminos, bone broth & water and bring to a boil. Season with dash of salt, pepper, garlic & onion powder & turmeric (great for inflammation!)
4. Cover and reduce heat to medium low, cook for about 10 mins.
5. Turn heat off. In each bowl, add individual wontons, then Bok choy, then pour about 3 large ladles of soup over. Add chicken on top, chili oil & green onion.

Snacks:

High Protein Apple Nachos

Ingredients:

– 1 organic apple, very thinly sliced (I sliced in half, removed core, and then sliced the half in thin strips).

– 2 tbsp organic one ingredient peanut butter like this one from Whole Foods

– 2 tbsp non fat grass fed greek yogurt like this one from stonyfield

– 1.5 tbsp organic hemp seeds like this one from Manitoba harvest (these are high in protein & antioxidants, I add to my yogurt and berries every morning!)

– 2 tbsp of organic chocolate chips or chunks like this from Hu or these date sweetened chocolate chips from Just Date

– 1 tsp organic local raw unfiltered honey like this one

– dash of cinnamon

– 1-2 tbsp milk of choice – I like raw milk or Malk almond milk

Directions:

1. Slice apple. Layer in a circle on a plate.

2. In small bowl, heat peanut butter in microwave about 15 seconds until soft. Add yogurt + milk + honey + cinnamon and mix well until very smooth. I used the back of a fork to really break up the PB. Start with just 1 tbsp of the milk and add more as needed. I liked it pretty thin so it would drizzle easily on the apple.

3. Drizzle PB mixture on apple slices, sprinkle with hemp seeds & chocolate chips. Enjoy!

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!)

Be sure to follow me @kee_to_wellnessfor more protein rich and nutrient dense recipes!