Food That Smacks 28076

Food That Smacks
This PDF is licensed on August 2, 2022 to Bjorn Van Der Linden, located at , , , ,
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HelloThis
Food
PDFLoving Friends!
is licensed on August 2, 2022 to Bjorn Van Der Linden, located at , , , ,
As you will see, there are many sweet and delicious breakfast options in this book. We definitely recommend Flex
Protein and Protein Cookie Butter where it is used, simply because Zach has spent countless hours doing the food
science to create the best and most macro-friendly results. But we understand that proteins and extra ingredients are
an added expense.
Something to keep in mind, Protein Cookie Butter Powder CAN’T replace a protein powder, but you can go the other
way. For example: if a recipe calls for a whey protein cookie butter, you could use the same amount of a whey protein
for a similar (but not exact same) finished product. If a recipe calls for vegan/dairy-free cookie butter, you could use a
vegan protein in the same amount.
The vegan versus whey ingredients are an important delineation because of the amount of liquid that each one ab-
sorbs. If you don’t have protein or you’re looking to stock up, our recommendation for ingredients as a starter would
be Whey Slow Churn Vanilla Ice Cream and then a Dairy-Free Protein Cookie Butter Powder. This is the combo that
Zach probably uses the most and should really help with the quality recipes.
So for example, let’s say you wanted to make some changes to the Pumpkin Spice Donut Holes. The original recipe
calls for 30g Whey Blend Flex Vanilla Protein Powder and 30g Pumpkin Pie Cookie Butter.
Pumpkin Pie Cookie Butter is a vegan blend cookie butter. So you’d need to sub with a vegan protein powder to bal-
ance the whey/casein blend. The vegan blend proteins in the recipe help with the density and texture.
The flavor of the finished product will be slightly different solely because of time making sure all the Protein Cookie
Butter flavors have the most accurate flavor profiles across the board.
Should you decide to stock up on Flex products, we want to offer you an exclusive 15% discount for you to use at any
time for any protein or pre-workout. Use Code “FDL” at checkout to save at proteincookiebutter.com.
Thank you for your continued support of our brands!
TABLE OF CONTENT S
Breakfast
PUMPKIN SPICE PROTEIN DONUT HOLES 6
GLAZED PROTEIN DONUTS HOLES 7
GLAZED CHOCOLATE PROTEIN DONUT HOLES 8
AIR FRYER KRISPY KREME DONUTS 9
AIR FRYER CHOCOLATE KRISPY KREME DONUTS 10
NO BAKE PROTEIN OREO COOKIE DOUGH DONUTS 11
NO BAKE PROTEIN CHOCOLATE COOKIE DOUGH DONUTS 12
NO BAKE PROTEIN OATMEAL CHOCOLATE CHIP COOKIE DOUGH 13
NO BAKE OREO PROTEIN OATMEAL COOKIE DOUGH 14
BROWN SUGAR CINNAMON PROTEIN POP TART OATMEAL 15
REESE’S PROTEIN POP TART OATMEAL 16
FROSTED STRAWBERRY PROTEIN POP TART OATMEAL 17
OREO PROTEIN POP TART OATMEAL 18
APPLE PIE PROTEIN ALMOND BUTTER 19
BLUEBERRY PROTEIN PEANUT BUTTER 20
HOT FUDGE SUNDAE PROTEIN POP TARTS 21
OREO PROTEIN FRAPPUCCINO 22
PUMPKIN SPICE PROTEIN FRAPPUCCINO 23
CRISPY WAFFLE HASH BROWNS 24
CRISPY WAFFLE HASH BROWNS AS BUNS BREAKFAST SANDWICH 25
EGG WHITE OMELETTE QUESADILLA AND FRIES 26
ENGLISH MUFFIN BREAKFAST SMASH BURGER 27
Entrees
FDL PEPPERONI PIZZA 28
BROCCOLI FRITTATA PIZZA 29
THE PERFECT PITA PIZZA 30
FLATBREAD PIZZA 31
ENGLISH MUFFIN PIZZAS 32
EVERYTHING BAGEL PIZZAS 33
TORTILLA PIZZA 34
PEPPERONI PIZZA 4X4 CRUNCH WRAP 35
PEPPERONI PIZZA HOT POCKETS 36
PEPPERONI PIZZA BAKED POTATO “TOAST” 37
PEPPERONI PIZZA PANINI 38
PEPPERONI PIZZA FRIES 39
ROASTED RED PEPPER 99/1 SMASH TURKEY BURGERS 40
CHEESEBURGER BAKED POTATO BOATS 41
DELI FRESH CRUNCH WRAP SUPREME 42
TRIPLE CHEESEBURGER CRUNCH WRAP 43
FAJITA CRUNCH WRAP BURGER 44
CAULIFLOWER MAC & CHEESE 45
SPAGHETTI SQUASH & MEATBALLS 46
CRUNCHWRAP SUPREMES 47
BACON MAC & CHEESE PANINI 48
OVEN ROASTED TURKEY AVOCADO PANINI 49
TUNA SALAD 50
THE PERFECT SHRIMP BURGER 51
THE PERFECT SALMON BURGER 52
CRISPY POPCORN SHRIMP 53
CRISPY FISH STICKS 54
SALMON FISH STICKS 55
BUFFALO CHICKEN WINGS 56
BUFFALO CHICKEN TENDERS 57
BAKED SOUR CREAM & CHEDDAR CHICKEN TENDERS 58
BUFFALO CHICKEN TENDER PANINI 59
GRILLED CHICKEN FAJITAS 60
PERFECT AIR FRYER CHICKEN BREAST 61
GRILLED CHICKEN SANDWICH 4X4 CRUNCH WRAP 62
CHICKEN SANDWICH CRUNCHY CONE DIPPERS 63
CHICKEN SMASH BURGERS 64
80 CAL BUFFALO CHICKEN POCKETS 65
CHICKEN PARMESAN SUB 66
BUFFALO CHICKEN CHALUPAS 67
SWEET POTATO BITES 68
CRISPY PURPLE SWEET POTATO CRINKLE CUT FRIES 69
SMASH BRUSSELS SPROUTS 70
GARLIC PARMESAN AIR FRYER BRUSSELS SPROUTS 71
GARLIC SEA SALT ROASTED CARROTS 72
BUFFALO CAULIFLOWER BONELESS WINGS 73
FLAMIN HOT CHEETOS MOZZARELLA STICKS 74
ONION RINGS 75
Dessert
SALTED CARAMEL COOKIE DOUGH 76
PROTEIN COOKIE DOUGH 77
MORE SIMPLE PROTEIN COOKIE DOUGH 78
PROTEIN BROWNIE BATTER 79
THE MORE SIMPLE PROTEIN BROWNIE BATTER RECIPE 80
MOCHA LATTE PROTEIN BROWNIE BATTER 81
PROTEIN FROSTED ANIMAL CRACKER CHEESECAKE FROSTING 82
PROTEIN CHURRO CHEESECAKE DIP 83
S’MORES PROTEIN COOKIE SKILLET 84
RED VELVET PROTEIN COOKIE SKILLET 85
REESE’S PROTEIN COOKIE SKILLET 86
FRUITY CEREAL PROTEIN COOKIE SKILLET 87
SOFT & CHEWY CHOCOLATE CHIP PROTEIN COOKIES 88
PEANUT BUTTER OREO PROTEIN COOKIES 89
SALTED CARAMEL PROTEIN COOKIES 90
PUMPKIN SNICKERDOODLE PROTEIN COOKIES 91
ESPRESSO CHOCOLATE FUDGE SEA SALT PROTEIN COOKIES 92
SUGAR COOKIE CHEESECAKE PROTEIN COOKIES 93
SOFT & CHEWY RED VELVET PROTEIN COOKIES 94
FUDGEY DAIRY FREE PROTEIN BROWNIES 95
PROTEIN FRIED OREOS 96
PROTEIN CINNAMON ROLLS 97
PROTEIN BIRTHDAY CAKE ROLLS 98
DAIRY FREE PB&J PROTEIN CINNAMON ROLLS 99
RED VELVET PROTEIN CINNAMON ROLLS 100
VEGAN OREO PROTEIN FROSTY 101
VANILLA PROTEIN FROSTY 102
OREO PROTEIN FROSTY 103
RED VELVET OREO PROTEIN FROSTY 104
FRUITY CEREAL CHEESECAKE FROSTING 105
Food That Smacks
PUMPKIN SPICE
PROTEIN DONUT HOLES
C A LORIE S: 26
0.2g
SER V I N G S IZE:
F AT:
ONE DONUT
HOLE
CARBS: 4.25g
SER V I N G S P ER R E C I P E:
45 P R OT E I N : 1.75g
INGREDIENTS DIRECTIONS
120g Self Rising Flour (can sub with All 1.Add all your dry ingredients into your food processor and pulse a few times to
Purpose Flour but just use 12g Baking combine the dry ingredients to avoid clumping.
Powder if you do)
30g Flex Vanilla Whey Protein Powder 2. Add your greek yogurt and pumpkin to the food processor with the dry ingredients
(or protein of your choice) Code “FDL” and pulse till all is combined into a big dough ball. Add dough to the freezer for 15-20
saves you 15% minutes to cool or until no longer wet to the touch.
30g Pumpkin Pie Protein Cookie
Butter Powder 3.Now take your dough and take little pieces of and roll into donut hole size balls.
You’ll make around 45 donut holes. These will rise when cooking so think a little bit
36g Coconut Flour
smaller than a normal donut hole.
6g Zero Cal Sweetener of your choice
4. Spray the tray of your air fryer with non-stick cooking spray and then add half your
Dash of Pumpkin Spice
batch to the air fryer. Spray the tops with non-stick cooking spray and then air fry on
Even Smaller Dash of Nutmeg 350 Degrees F for 5 Minutes.
200g Plain NonFat Greek Yogurt
5. While those are cooking, whip up a quick glaze by adding your powdered sugar into
80g Pumpkin Puree a bowl along with your 20 ml of almond milk. Be careful to not add more than what I
GLAZE: said! The tiniest bit extra can make it very watery.
120g Powdered Sugar 6. Once donut holes have cooled for about 10 minutes, toss those in your glaze and
20ml Unsweetened Vanilla Almond Milk then let sit on a wire rack to let the icing set. You’ll only end up getting about half the
*I’d estimate that at the most, half of the
icing on the donuts because the other half will drip off.
glaze was actually on the donuts. Most falls
off when letting them set on the rack. And 7. Then it’s time to enjoy!
also had a good bit left in the bowl. It’s a thin
glaze as you can see.
6
Food That Smacks
GLAZED PROTEIN
DONUTS HOLES
C A LORIE S: 26
0.2g
SER V I N G S IZE:
F AT:
ONE DONUT
HOLE
CARBS: 4g
45 P R OT E I N : 2g
120g Self Rising Flour (can sub with All 1. Add all your dry ingredients into your food processor and pulse a few times to combine the dry
Purpose Flour but just use 12g Baking ingredients to avoid clumping.
Powder if you do)
2. Add your greek yogurt to the food processor with the dry ingredients and pulse till all is
30g Flex Vanilla Whey Protein Powder combined into a big dough ball. Add dough to the fridge for 15-20 minutes to cool or until no longer
(or protein of your choice) Code “FDL” still to the touch.
saves you 15%
3. Now flour your surface and add your now cooled dough to it. Add a little bit more flour to the
30g Maple Glazed Donut Protein
Cookie Butter Powder top of the dough and roll it out to about ½in thick. Take your biscuit cutters and use the one that is
about 2in in diameter to cut out your circles that will be your donut holes.
36g Coconut Flour
4. Repeat this process with the rest of your dough rolling it out and cutting out the circles until all
10g Zero Cal Sweetener of your choice your dough is used for the donut holes.
3g Nutmeg
5. Now roll each circle in your hand into a ball.
6. Spray the tray of your air fryer with non-stick cooking spray and then add half your batch to
the air fryer. Spray the tops with non-stick cooking spray and then air fry on 350 Degrees F for 5
GLAZE: Minutes.
120g Powdered Sugar 7. While those are cooking, whip up a quick glaze by adding your powdered sugar into a bowl
along with your 20 ml of almond milk. Be careful to not add more than what I said! The tiniest bit
20ml Unsweetened Vanilla Almond Milk
extra can make it very watery.
*I’d estimate that at the most, half of the
glaze was actually on the donuts. Most falls 8. Once donut holes have cooled for about 10 minutes, toss in your glaze and then let sit on a wire
off when letting them set on the rack. And rack to let the icing set. You’ll only end up getting about half the icing on the donuts because the
also had a good bit left in the bowl. It’s a thin other half will drip off.
glaze as you can see.
9. Then it’s time to enjoy!
7
Food That Smacks
GLAZED CHOCOLATE
PROTEIN DONUT HOLES
C A LORIE S: 26
0.2g
SER V I N G S IZE:
F AT:
ONE DONUT
HOLE
CARBS: 4g
120g Self Rising Flour (can sub with 1. Add all your dry ingredients into your food processor and pulse a few times to combine the dry
All Purpose Flour but just use 12g ingredients to avoid clumping.
Baking Powder if you do)
2. Add your greek yogurt to the food processor with the dry ingredients and pulse till all is
60g Flex Vanilla Whey Protein Powder combined into a big dough ball. Add dough to the fridge for 15-20 minutes to cool or until no longer
(or protein of your choice) Code “FDL” still to the touch.
saves you 15%
3. Now flour your surface and add your now cooled dough to it. Add a little bit more flour to the
36g Unsweetened Baking Cocoa
top of the dough and roll it out to about ½in thick. Take your biscuit cutters and use the one that is
10g Zero Cal Sweetener of your about 2in in diameter to cut out your circles that will be your donut holes.
choice
4. Repeat this process with the rest of your dough, rolling it out and cutting out the circles until all
280g Plain NonFat Greek Yogurt your dough is used for the donut holes.
5. Now roll each circle in your hand into a ball.
GLAZE:
6. Spray the tray of your air fryer with non-stick cooking spray and then add half your batch to
120g Powdered Sugar the air fryer. Spray the tops with non-stick cooking spray and then air fry on 350 Degrees F for 5
20ml Unsweetened Vanilla Almond Minutes.
Milk
7. While those are cooking, whip up a quick glaze by adding your powdered sugar into a bowl
*I’d estimate that at the most, half of the along with your 20 ml of almond milk. Be careful to not add more than what I said! The tiniest bit
glaze was actually on the donuts. Most falls extra can make it very watery.
off when letting them set on the rack. And
also had a good bit left in the bowl. It’s a thin 8. Once donut holes have cooled for about 10 minutes, toss in your glaze and then let sit on a wire
glaze as you can see. rack to let the icing set. You’ll only end up getting about half the icing on the donuts because the
other half will drip off.
8
Food That Smacks
AIR FRYER KRISPY KREME

DONUTS
C A LORIE S: 161
3.5g
SER V I N G S IZE:
F AT:
ONE DONUT
CARBS: 28.5g
12 P R OT E I N : 3.25g
280g of All Purpose Flour 1. Add your warm whole milk, melted butter, egg and instant yeast to a bowl and whisk together.
Set to the side.
40g Sugar
2. Now add all your dry ingredients into a bowl and mix to avoid clumping. Then combine the wet
2g Salt
with the dry and mix till you have a dough ball.
2g Nutmeg
3. Next up is kneading the dough. I spray a little bit of cooking spray on my hands to make the
1 Large Egg dough a bit easier to work with. Now knead your dough for about 6-8 minutes.
120g Warm Whole Milk 4. Add the dough to a bowl that’s been sprayed with non-stick butter spray. Add plastic wrap on
40g Melted Butter top and let rise for 2 hours.
7g Instant Dry Yeast (1 packet) 5. After 2 hours, the dough should have at least doubled in size. Add to your floured surface and
knead the dough one more time for another 6-8 minutes. Then roll out until it’s about 1/5 of an inch.
Then use your biscuit cutter to cut out the donuts. Bigger one for the donut and then the smaller
GLAZE (ABOUT 3/4 WAS one to cut out the middle. Carefully transfer the donuts to a pan covered in parchment paper to
USED) let sit till all 12 donuts are formed. You’ll probably need to roll out the dough 3-4 times to get all 12
120g Powdered Sugar donuts.
20ml Unsweetened Vanilla Almond 6. Preheat your air fryer to 350 Degrees F. Once preheated, spray the tray with non-stick butter
Milk spray. Then carefully add your donuts to the air fryer (I could fit 4) without deflating or changing
their shape. Spray tops with non-stick butter spray and air fryer on 350 Degrees F for 3 minutes.
7. Once done, dip in your glaze and let sit on the cooling rack till the icing has set. Then it’s time to
enjoy! HIGHLY recommend eating these fresh aka when they are still warm from the initial air frying!
9
Food That Smacks
AIR FRYER CHOCOLATE

KRISPY KREME DONUTS
C A LORIE S: 161
3.5g
SER V I N G S IZE:
F AT:
ONE DONUT
CARBS: 28.5g
12 P R OT E I N : 3.25g
220g of All Purpose Flour 1. Add your warm whole milk, melted butter, egg and instant yeast to a bowl and whisk together.
Set to the side.
2. Now add all your dry ingredients into a bowl and mix to avoid clumping. Then combine the wet
40g Sugar
with the dry and mix till you have a dough ball.
2g Salt
3. Next up is kneading the dough. I spray a little bit of cooking spray on my hands to make the
1 Large Egg dough a bit easier to work with. Now knead your dough for about 6-8 minutes.
120g Warm Whole Milk 4. Add the dough to a bowl that’s been sprayed with non-stick butter spray. Add plastic wrap on
40g Melted Butter top and let rise for 2 hours.
7g Instant Dry Yeast (1 packet) 5. After 2 hours, the dough should have at least doubled in size. Add to your floured surface and
knead the dough one more time for another 6-8 minutes. Then roll out until it’s about 1/5 of an inch.
Then use your biscuit cutter to cut out the donuts. Bigger one for the donut and then the smaller
GLAZE (ABOUT 3/4 WAS one to cut out the middle. Carefully transfer the donuts to a pan covered in parchment paper to
USED) let sit till all 12 donuts are formed. You’ll probably need to roll out the dough 3-4 times to get all 12
120g Powdered Sugar donuts.
20ml Unsweetened Vanilla Almond 6. Preheat your air fryer to 350 Degrees F. Once preheated, spray the tray with non-stick butter
Milk spray. Then carefully add your donuts to the air fryer (I could fit 4) without deflating or changing
their shape. Spray tops with non-stick butter spray and air fryer on 350 Degrees F for 3 minutes.
7. Once done, dip in your glaze and let sit on the cooling rack till the icing has set. Then it’s time to
enjoy! HIGHLY recommend eating these fresh aka when they are still warm from the initial air frying!
10
Food That Smacks
NO BAKE PROTEIN OREO

COOKIE DOUGH DONUTS
C A LORIE S: 204
4g
SER V I N G S IZE:
F AT:
1 DONUT
CARBS: 17g
45g Flex Chocolate Whey Protein 1. Add all your ingredients (except OREOs) into your food processor and process until
Powder (or protein of your choice) a dough ball is formed. Add to the fridge until longer sticky to the touch. Should take
Code “FDL” saves you 15%
30 minutes to an hour.
45g Brownie Batter Protein Cookie
Butter Powder 2. Once no longer sticky to the touch, split the dough into 3 equal parts. Then roll with
25g Black Cocoa Powder your hands one of the dough pieces into a thick rope. Then connect each end of the
dough into a donut shape and press together those ends. Repeat this process for your
other 2 donuts.
3. Now take your crushed OREOs and press into the outsides of the donuts.
2.5 Oreos
11
Food That Smacks
NO BAKE PROTEIN CHOCOLATE

COOKIE DOUGH DONUTS
C A LORIE S: 209
5g
SER V I N G S IZE:
F AT:
1 DONUT
CARBS: 17g
45g Flex Vanilla Whey Protein Powder 1. Add all your ingredients (except mini chocolate chips) into your food processor and
(or protein of your choice) Code “FDL” process until a dough ball is formed. Add to the fridge until longer sticky to the touch.
saves you 15%
Should take 30 minutes to an hour.
45g Peanut Butter Party Protein
Cookie Butter Powder 2. Once no longer stick to the touch, split the dough into 3 equal parts. Then roll with
25g Coconut Flour your hands one of the dough pieces into a thick rope. Then connect each end of the
dough into a donut shape and press together those ends. Repeat this process for your
other 2 donuts.
3. Now take your mini chocolate chips and press into the outsides of the donuts.
30g Mini Chocolate Chips
12
Food That Smacks
NO BAKE PROTEIN OATMEAL

CHOCOLATE CHIP COOKIE DOUGH
C A LORIE S: 473
14g
SER V I N G S IZE:
F AT:
WHOLE RECIPE
CARBS: 48g
40g Old Fashioned or Quick Oats 1. Add all your ingredients (except almond milk and chocolate chips) into a bowl and
30g Flex Vanilla Vegan Protein mix to avoid clumping.
Powder (or protein of your choice)
Code “FDL” saves you 15% 2. Then slowly add in your almond milk and mix till all is combined. It will not be as
thick as cookie dough but will be once you add it to the fridge to thicken up.
12g Salted Caramel Protein Cookie
Butter Powder (Vegan one!) 3. Mix in your mini chocolate chips and then add to the fridge for about an hour and
10g Powdered PB then you are good to go!
200ml Unsweetened Vanilla Almond • And if you decide to use a whey/casein blend protein instead of a vegan, you might
Milk
want to use a little bit less almond milk just because it’s not as absorbent as the
15g Mini Chocolate Chips vegan protein!
13
Food That Smacks
NO BAKE OREO PROTEIN

OATMEAL COOKIE DOUGH
C A LORIE S: 456
12g
SER V I N G S IZE:
F AT:
WHOLE RECIPE
CARBS: 52g
40g Old Fashioned or Quick Oats 1. Add all your ingredients (except almond milk and oreos) into a bowl and mix to
30g Flex Chocolate Vegan Protein avoid clumping.
Code “FDL” saves you 15% 2. Then slowly add in your almond milk and mix until all is combined. It will not be as
thick as cookie dough but will be once you add it to the fridge to thicken up.
Butter Powder 3. Mix in your crushed oreos and then add to the fridge for about an hour and then
10g Black Cocoa Powder you are good to go!
200ml Unsweetened Vanilla Almond • And if you decide to use a whey/casein blend protein instead of a vegan, you might
Milk
want to use a little bit less almond milk just because it’s not as absorbent as the
1.5 Reduced Fat OREOs vegan protein!
14
Food That Smacks
BROWN SUGAR CINNAMON

PROTEIN POP TART OATMEAL
C A LORIE S: 376
5g
SER V I N G S IZE:
F AT:
WHOLE RECIPE
CARBS: 42g
40g Oats
1. Add your oats and water to your pot (got mine on amazon. Just search for an
200ml Water
air fryer pot!) and air fry on 300 degrees F for 10 minutes.
20g Flex Vanilla Vegan Protein Powder (or protein of
your choice) Code “FDL” saves you 15% 2. Once done, add your dry ingredients and mix. Set to the side while making
20g Frosted Cinnamon Roll Protein Cookie Butter icing.
Powder
4g Ground Cinnamon 3. Make icing by adding all the dry ingredients into a bowl and mix to avoid
4g Zero Cal Sweetener of your choice clumping.
INGREDIENTS FOR ICING/FILLING: 4. Then add your wet ingredients and mix.
(ONLY USED 2/3 OF THIS FOR THE
RECIPE)
5.Once all is ready, add half your oatmeal to your square vessel (I got this from
15g Flex Vanilla Whey Protein Powder (or protein of
your choice) Code “FDL” saves you 15% HEB and I couldn’t find my measuring tape to measure the size! I am sorry!). Then
8g Powdered Sugar add your filling, and then the rest of your oatmeal on top.
4g Sugar Free/Fat Free White Chocolate Pudding Mix 6. Add a splash of extra almond milk to the vanilla filling to make more into a
2g Zero Cal Sweetener of your choice spreadable frosting. Then add it on top along with some toppings! Then enjoy!
40ml Cold Water
INGREDIENTS FOR ICING/FILLING:
(ONLY USED 2/3 OF THIS FOR THE
RECIPE)
20g Flex Vanilla Vegan Protein Powder (or protein of
your choice) Code “FDL” saves you 15%
20g Frosted Cinnamon Roll Protein Cookie Butter
Powder
8g Brown Sugar 15
Food That Smacks
REESE’S PROTEIN POP
TART OATMEAL
C A LORIE S: 401
6g
SER V I N G S IZE:
F AT:
WHOLE RECIPE
CARBS: 40g
40g Oats 1. Add your oats and water to your pot (got mine on amazon. Just search for an
200ml Water air fryer pot!) and air fry on 300 degrees F for 10 minutes.
20g Flex Vanilla Vegan Protein Powder (or 2. Once done, add your dry ingredients and mix. Set to the side while making
protein of your choice) Code “FDL” saves icing.
you 15%
3. Make icing by adding all the dry ingredients into a bowl and mix to avoid
20g Cookies & Cream Protein Cookie Butter
clumping.
Powder
4g Ground Cinnamon
4. Then add your wet ingredients and mix.
4g Zero Cal Sweetener of your choice 5.Once all is ready, add half your oatmeal to your square vessel (I got this from
HEB and I couldn’t find my measuring tape to measure the size! I am sorry!). Then
add your filling, and then the rest of your oatmeal on top.
15g Flex Vanilla Vegan Protein Powder (or
protein of your choice) Code “FDL” saves
6. Add a splash of extra almond milk to the pb filling to make more into a
you 15% spreadable frosting. Then add it on top along with some toppings! Then enjoy!
8g PB Party Protein Cookie Butter Powder

8g Powdered PB
Unsweetened Almond Milk to Consistency
16
Food That Smacks
FROSTED STRAWBERRY
PROTEIN POP TART OATMEAL
C A LORIE S: 356
5g
SER V I N G S IZE:
F AT:
WHOLE RECIPE
CARBS: 41g
40g Oats 1. Add your oats and water to your pot (got mine on amazon. Just search for an
200ml Water air fryer pot!) and air fry on 300 degrees F for 10 minutes.
you 15%
20g Birthday Cake Batter Protein Cookie
clumping.
Butter Powder
4g Zero Cal Sweetener of your choice 4. Then add your wet ingredients and mix.
30g Sugar Free Strawberry Jam 5. Once all is ready, add half your oatmeal to your square vessel Then add your
jam, and then the rest of your oatmeal on top.
(ONLY USED 1/3 OF THIS FOR THE 6. Add 1/3rd of your frosting on top along with some sprinkles and enjoy!
RECIPE)
15g Flex Vanilla Whey Protein Powder (or

you 15%
8g Powdered Sugar
4g Sugar Free/Fat Free White Chocolate
Pudding Mix
40ml Cold Water
17
Food That Smacks
OREO PROTEIN POP TART

OATMEAL
C A LORIE S: 386
6g
SER V I N G S IZE:
F AT:
WHOLE RECIPE
CARBS: 44g
40g Oats 1. Add your oats and water to your pot and air fry on 300 degrees F for 10
200ml Water minutes.
you 15%
20g Cookies & Cream Protein Cookie Butter
clumping.
Powder
4g Zero Cal Sweetener of your choice 4. Then add your wet ingredients and mix.
INGREDIENTS FOR ICING/FILLING: 5.Once all is ready, add half your oatmeal to your square vessel (I got this from
(ONLY USED 1/3 OF THIS FOR THE HEB and I couldn’t find my measuring tape to measure the size! I am sorry!). Then
RECIPE) add your filling, and then the rest of your oatmeal on top.
15g Flex Vanilla Whey Protein Powder (or 6. Add the rest of your frosting on top along with some oreos and enjoy!
you 15%
8g Powdered Sugar
4g Sugar Free/Fat Free White Chocolate
Pudding Mix
40ml Cold Water
60g Plain NonFat Greek Yogurt 18
Food That Smacks
APPLE PIE PROTEIN ALMOND

BUTTER
C A LORIE S: 50
2.5g
SER V I N G S IZE:
F AT:
2 TBSP (32G)
CARBS: 3g
31 P R OT E I N : 3.5g
60g Flex Vanilla Vegan Protein Powder 1. Add all of the ingredients to your food processor.
(or protein of your choice) Code “FDL”
saves you 15% 2. Blend on slow until you get a creamy consistency with no chunks.
60g Apple Pie Protein Cookie Butter
3. Then skin and chop up your apple into small pieces and mix into the peanut butter.
Powder
120g Creamy Almond Butter (cab sub 4. Add to 4 8oz mason jars, leave them in the fridge overnight to thicken up, then
with PB!) enjoy!
400g Unsweetened Apple Sauce
200ml Unsweetened Almond Milk
• And if you want to sub the vegan protein powder, you’ll need to cut the amount of
1 Medium Size Red Apple almond milk and apple used in half because it’s not as absorbent!
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BLUEBERRY PROTEIN
PEANUT BUTTER
C A LORIE S: 55
3g
SER V I N G S IZE:
F AT:
2 TBSP (32G)
CARBS: 2.5g
20 P R OT E I N : 4.5g
60g Flex Vanilla Vegan Protein 1. Add all of the ingredients to your food processor. Blend on slow until you get a
Powder (or protein of your choice) creamy consistency with no chunks. Add the peanut butter to jars, leave them in the
fridge overnight to thicken up, then enjoy!
60g Blueberry Pastry Protein Cookie
Butter Powder
5g Blue Spirulina Powder* (Optional)
120g Creamy Peanut Butter
150g Fresh Blueberries
*Can sub Blue Spirulina Powder for

Blue Food Coloring to get the blue
coloring.
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HOT FUDGE SUNDAE PROTEIN POP TARTS
C A LORIE S: 194
2.5g
SER V I N G S IZE:
F AT:
1 POP TART
CARBS: 19g
INGREDIENTS FOR POP TART 1. Add dry ingredients into a food processor and pulse to combine. This can be done in a regular bowl if you don’t have
a food processor.
DOUGH
70g All Purpose Flour 2. Add greek yogurt to the food processor and pulse till there is a big dough ball.
30g Flex Vanilla Whey Protein Powder (or protein of 3. Place the ball in the freezer for 15-20 minutes until it is cool to the touch and is easy to work with. While the dough
your choice) Code “FDL” saves you 15%
is cooling, make the peanut butter filling by adding all of the dry ingredients into a bowl and mixing to avoid clumping.
20g Brownie Batter Protein Cookie Butter Powder Slowly add cold water and mix and repeat till there is a thick cookie dough like consistency. Add greek yogurt and mix.
The dough should be like a thick wet cookie dough, not a dry one. Add water if necessary. Place in the fridge to keep
20g Black Cocoa Powder
cool.
20g Almond Flour
4. I recommend getting a countertop silicone mat to use for rolling dough.

5. Add the silicone mat to the counter top and sprinkle some all purpose flour on top to help make it easier to roll out.
Take 1/3rd of the dough and roll in the flour on the mat. Use the rolling pin and roll out the dough as much as you can. Be
INGREDIENTS FOR PROTEIN patient and gentle with the dough.
CHEESECAKE FILLING &
6. Once dough starts sticking to the rolling pin, add a little bit more flour.
FROSTING (WILL ONLY USE
HALF): 7. Repeat the rolling process and once there is a large piece of dough rolled out use the pizza cutter and slice out a
220g Fat Free Cream Cheese rectangle pop tart shaped piece of dough. This will be the mold for the other pieces. Take that piece of dough and then
add it onto another open spot of the dough that’s been rolled out so you can consistently cut out the same size pop tarts.
227g Plain NonFat Greek Yogurt Two pieces of rectangles equal one pop tart. 12 rectangles will make 6 pop tarts!
your choice) Code “FDL” saves you 15% 8. Repeat this process until all of the dough has been used. Now lay down one of the pieces of dough and add filling
(leave ⅓ for the icing on top of the pop tart) to the middle leaving at least an ½ inch around the edges so you can pinch
8g Zero Cal Sweetener of your choice the pop tart shut with the top piece. Add the rest of filling/frosting to the fridge to keep it cool.
INGREDIENTS FOR 9. Brush on egg white wash around the edges where the filling is not. Then add the top piece of dough and press the
CHOCOLATE ICING (WILL edges shut. Add more egg white wash on top covering the whole pop tart.
ONLY USE HALF)
10. Press the edges shut and cut off the uneven edges with a pizza cutter. Crimp edges with a fork and poke holes in the
your choice) Code “FDL” saves you 15% top so the pop tart can breathe in the oven and doesn’t explode.
15g Powdered Sugar 11. Preheat the air fryer at 365 degrees F. Air fry for 6 minutes. Take out and place on a cooling rack.
10g Black Cocoa Powder 12. Once pop tarts are cool, add rest of frosting and whatever other toppings you want! Then enjoy!
4g Sugar Free/Fat Free Vanilla Pudding Mix
About 100ml Unsweetened Almond Milk 21

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OREO PROTEIN
FRAPPUCCINO
C A LORIE S: 136
SER V I N G S IZE:
F AT: 4g
WHOLE
FRAPPUCCINO CARBS: 6g
SER V I N G S P ER R E C I P E: PROT EI N: 19g
1
*MACROS ARE FOR 2/3RDS OF
THE RECIPE BECAUSE IT MAKES
ABOUT 24OZ
15g Flex Vanilla Whey Protein Powder 1. Add all your ingredients into your blender except your ice and pulse a few times to
(or protein of your choice) Code “FDL” combine.
saves you 15%
2. Then add your ice and blend for about 45-60 seconds until ice is fully blended.
10g Cookies & Cream Protein Cookie 3. Then add to your cup of choice and enjoy!
Butter Powder
PRO TIPS:
1 Cup Unsweetened Vanilla Almond
Milk • You can sub any flavor of cookie butter to change up the flavor!
½ Cup Coffee of your choice (make • If you do not have cookie butter, sub with a chocolate protein powder. You won’t get as
sure it’s cold!)
strong of OREO flavor though.
200g Ice
• Black Cocoa Powder is a must here because it is literally the cocoa powder used to make
OREOs. It’s one of my staples in the kitchen. A little bit goes a long way for sure. I got mine
off Amazon from a company called Wincrest.
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PUMPKIN SPICE
PROTEIN FRAPPUCCINO
C A LORIE S: 136
4g
SER V I N G S IZE:
F AT:
WHOLE
FRAPPUCCINO
CARBS: 6g
*MACROS ARE FOR 2/3RDS OF
THE RECIPE BECAUSE IT MAKES
ABOUT 24OZ
20g Flex Vanilla Whey Protein Powder 1.Add all your ingredients into your blender except your ice and pulse a few times to
(or protein of your choice) Code “FDL” combine.
saves you 15%
12g Pumpkin Pie Protein Cookie Butter 2. Then add your ice and blend for about 45-60 seconds until ice is fully blended.
Powder
3. Then add to your cup of choice and enjoy!
Dash of Pumpkin Spice (can add more
if you want) • You can sub any cookie butter flavor to change up the flavor profile!
1 Cup Unsweetened Vanilla Almond
Milk • If you do not have cookie butter, sub with a vegan vanilla protein powder. You won’t
get as strong of pumpkin flavor so maybe add pumpkin pie extract.
½ Cup Coffee of your choice (make
sure it’s cold!) • This can 100% be made dairy free if you want to sub in a vegan vanilla protein
50g Pumpkin Puree powder. I highly suggest snagging some of mine! Best in the game not even close!
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CRISPY WAFFLE HASH

BROWNS
C A LORIE S: 83
SER V I N G S IZE:
1 HASH BROWN F AT: 1g
CARBS: 17g
8 P R OT E I N : 2g
2 Medium Size Russet Potatoes 1.Peel the skin off your potatoes. Then grate those and add them to a bowl of cold
(about 700g Total) water. Let them soak for 15-20 minutes.
12g Corn Starch
2. After 15-20 minutes, drain your potatoes in a colander to get out most of the
Sea Salt water. Add the rest of your potatoes to a cloth (I just used a regular towel instead of
Garlic Powder cheesecloth) and squeeze out the excess water. This is essential to getting these super
Non Stick Butter Spray (added 1g Fat crispy.
per Hashbrown)
3. Add back to your bowl and add your corn starch, sea salt and garlic powder. Mix
together well.
4. Preheat your dash mini waffle makers (only $9.99 on amazon and one of my favorite
kitchen gadgets) and spray with non-stick cooking spray. Add 1/8th of your hash
browns to the waffle maker and cook for about 3ish minutes or until the waffle can
stay together on their own. This is super important for when you are going to put them
in the air fryer. Add to the cooling rack once done in the waffle maker.
5. Repeat this process for all your hashbrowns. Once you have them all done or when
you have enough to fill up your air fryer, add them to the air fryer and air fry on 400
degrees F for 9 minutes. Flip after 5 minutes. Then it’s time to enjoy!
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CRISPY WAFFLE HASH BROWNS

AS BUNS BREAKFAST SANDWICH
C A LORIE S: 317
SER V I N G S IZE:
1 SANDWICH F AT: 9g
CARBS: 34g
INGREDIENTS FOR EGG 1. Line your 3.5in mini springform cheesecake pans with aluminum foil. Be careful to
WHITE PATTIES not rip the aluminum foil when doing this. Spray well with non-stick cooking spray.
150g Egg Whites Per Egg White Patty 2. Add 150g egg whites, 7g 2% colby jack cheese and salt & pepper to each. Gently
7g 2% Colby Jack Cheese mix those ingredients together.
Sea Salt & Black Pepper 3. Add to your air fryer on 350 Degrees F for 15 Minutes. Once done, carefully remove
from the cheesecake pan and aluminum foil.
INGREDIENTS FOR THE REST 4. Now you can use these for meal prep later for sandwiches but now we are going
OF THE SANDWICH to put together the breakfast sandwich. Take 2 of your waffle hashbrowns and add to
your air fryer to reheat if these had been made prior. Add one of your egg white patties
2 Waffle Hashbrowns
with ½ slice of 2% colby jack cheese on top to the air fryer. Air fry on 400 degrees F for
½ Slice 2% Colby Jack Cheese 2-3 minutes.
21g Avocado
5.Then put your sandwich together with avocado going on bottom hash brown, then
egg white patty and then the top waffle hash brown. Then it’s time to enjoy!
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EGG WHITE OMELETTE

QUESADILLA AND FRIES
C A LORIE S: 506
SER V I N G S IZE:
ENTIRE MEAL F AT: 8g
CARBS: 54g
250g Egg Whites 1. First up, make the fries so they can start cooking while you are making the egg
Everything Bagel Seasoning white omelette quesadilla. Take your russet potatoes and cut into whatever style of
fries you want. I cut mine into these wedge hybrids just because it’s easier. I use my
42g Part Skim Mozzarella
crinkle cutter to do so as well. They are like $5 on amazon so it’s a great purchase in
Green Onions my opinion. Add them to a bowl of cold water for about 15 minutes.
Roasted Red Peppers
2. After 15 minutes, drain the water and then spray the fries with non-stick butter
300g Russet Potatoes spray and toss in sea salt. Add to the air fryer at 400 degrees F for 17 minutes. Keep in
Sea Salt mind you’ll need to flip them after 10 minutes.
3. While your fries are cooking, preheat your stove top pan on a 7/10 heat. Once
preheated, spray with non-stick butter spray and add your egg whites and then your
everything bagel seasoning on of the egg whites. Add cover on top of pan and cook till
the top of the egg whites are no longer liquidy.
4. Then to one side of your quesadilla, add your mozzarella, red peppers and green
onions. Flip over the other side to make the quesadilla. Cook on that side for about 3-4
minutes or until the bottom is golden brown. Carefully flip and cook on that side for
another 3-4 minutes.
5. Then plate the quesadilla, slice it up and pair with your fries! Enjoy!
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ENGLISH MUFFIN BREAKFAST

SMASH BURGER
C A LORIE S: 389
SER V I N G S IZE:
1 BREAKFAST F AT: 13g
BURGER
CARBS: 28g
11oz 96/4 Lean Ground Beef 1. Form your 96/4 ground beef into two 5.5 oz burger balls. Preheat your stove top pan to a
Sea Salt 7/10 heat.
Yellow Mustard 2. Once preheated, salt the top side of your burger balls and add one to the middle of the
pan with the salt side facing down. Then salt the top side of that burger. Use your burger
2 English Muffins of your choice
press to press your burger down.
3. Add a little bit of yellow mustard to the middle of the burger. This is a cheat code to help
2 Laughing Cow Cheese Wedges keep your burger from drying out. You don’t even taste it. Cook on that side till you start to
28g Avocado see the sides starting to brown.
Everything Bagel Seasoning 4. Flip the burger and then add 14g of part skim mozzarella on top and a little splash of water
into the pan. This is another cheat code to make sure the burger stays moist. Add a cover on
top of the pan and once all the water is gone and the mozzarella is melted, the burger should
be a nice medium rare!
5. While you are making your burger, toast your English muffins. I like to just add them to the
air fryer at 400 degrees F for 5 minutes. Super simple!
6. Now it’s time to put together the burger. Add 14g of avocado to the bottom English muffin
along with some everything bagel seasoning. Then add a laughing cow cheese wedge to
the top English muffin along with more everything bagel seasoning. Add your burger to the
bottom English muffin and then add the top half.
7. I advise slicing in half before you eat because it’ll make it easier to not have the avocado
coming out the sides! Enjoy!
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FDL PEPPERONI
PIZZA
SER V I N G S IZE:
C A LORIE S: 643
ENTIRE 12IN.
PIZZA
F AT: 15g
SER V I N G S P ER R E C I P E: CARBS: 73g
1
P R OT E I N : 54g
INGREDIENTS FOR CRUST 1. Preheat oven to 450 degrees F.
70g Self Rising Flour (can use All
Purpose Flour but just sub in 4g 2. Add all your dry ingredients into your bowl and mix to avoid clumping. Then add
Baking Powder) your wet and mix till all is combined. It might seem weird that your dough is a wet
12g Coconut Flour consistency like this but trust me, it’ll make sense in a bit.
Dash of Garlic Powder (be careful not 3. Lay down a piece of parchment and add your dough to the middle of the
to overdo it because the self rising
flour already has salt in it) parchment. Take your spoon and spread the crust into the form of a pizza crust. See
video for this all to make perfect sense.
150g Plain Non Fat Greek Yogurt
75g Egg Whites 4. Add crust to the oven for about 10-15 minutes or until the crust is golden.
Throughout the baking process, keep an eye on the crust to make sure not bubbles
are forming. If so, just take a fork and poke holes in the areas of the crust that it’s
INGREDIENTS FOR REST OF happening. Then press the crust back down.
TOPPINGS
5. Once crust is done, add your toppings and add back to the oven till toppings are
120g Low Fat Marinara Sauce of your golden.
choice
42g Part Skim Mozzarella 6. Then slice up and enjoy!
17 Turkey Pepperonis
Fresh Chopped Basil & Cilantro
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BROCCOLI
FRITTATA PIZZA
SER V I N G S IZE:
C A LORIE S: 293
WHOLE PIZZA
F AT: 8g
1
P R OT E I N : 36g
INGREDIENTS FOR ROASTED 1. Preheat the oven to 425 Degrees F.
BROCCOLI
2. Cover the pan with parchment paper and spray with non-stick cooking spray.
1 16oz Bag Frozen Broccoli Florets
Non Stick Butter Spray 3. Now add your frozen broccoli and spray with more of the non-stick butter spray.
Garlic Powder 4. Add sea salt on top and then add to the oven for 15 minutes.
Sea Salt
5. Add egg white, coconut flour and cooked broccoli to your food processor and pulse
a few times to combine.
INGREDIENTS FOR PIZZA 6. Then spray your 6.5in cast iron skillet with non-stick cooking spray and then add
200g Egg Whites your mixture to it.
8g Coconut Flour 7. Air fry at 350 degrees F for 15 minutes.
100g of the Cooked Frozen Broccoli
8. Then add your toppings (I’d hold off for a minute or so for the pepperoni and herbs
60g Marinara
because they will blow around in there. Wait till the cheese melts a little bit and then
28g Part Skim Mozzarella press the pepperoni and herbs in there so they stay.
6 Turkey Pepperonis
9. Air fry for about 4-6 minutes with the toppings and then it’s time to enjoy!
Oregano & Basil
And if you want to bake the frittata, I recommend 425 Degrees F for 20-25 Minutes to
cook the base! Use a toothpick to see if the inside is solid to make sure its done.
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THE PERFECT PITA

PIZZA
SER V I N G S IZE:
C A LORIE S: 325
WHOLE PIZZA
F AT: 9g
1
P R OT E I N : 21g
1 Pita of your choice (mine had 36g 1. Preheat the oven to 450 Degrees F.
Carbs)
60g Marinara 2. Brush your pita with egg whites on each side and then sprinkle garlic powder on
each side. Rub the garlic powder into your pita with your hands.
Fresh Chopped Cilantro & Basil 3. Add to the oven for 4-6 minutes until the pita is golden.
7 Turkey Pepperonis 4. Add your toppings and add back into the oven till the toppings are golden.
10g Egg Whites for Egg White Wash
5. Take out, slice up and enjoy!
Garlic Powder to Season Pita
• To make this in your air fryer, do the exact same process but air fry on 360 degrees
F for 4 minutes to bake your crust and then the same temperature and time for once
you add your toppings! BUT beware that when you add your pizza with the toppings
to the air fryer, it will probably send the herbs and pepperonis flying! So check after a
minute or so and then really press them into the melted cheese to stay. You can 100%
just air fry for a minute or so to melt the cheese and then add the other toppings so
they will stick to the cheese. Totally up to you!
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FLATBREAD PIZZA
SER V I N G S IZE:
C A LORIE S: 338
WHOLE PIZZA
F AT: 14g
1
P R OT E I N : 31g
1 Joseph’s Lavash Bread (Can use any 1. Preheat the oven to 450 Degrees F.
flatbread you like!)
120g Marinara 2. Brush your lavash with egg whites on each side and then sprinkle garlic powder on
each side. Rub the garlic powder into your lavash with your hands.
Fresh Chopped Cilantro & Basil 3. Add to the oven for 4 minutes until the lavash is golden.
12 Turkey Pepperonis 4. Add your toppings and add back into the oven till the toppings are golden.
20g Egg Whites for Egg White Was
Garlic Powder to Season Lavash
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ENGLISH MUFFIN
PIZZAS
SER V I N G S IZE:
C A LORIE S: 124
1 PIZZA
F AT: 4g
2
P R OT E I N : 8g
1 English Muffin 1. Preheat the oven to 450 Degrees F.
60g Marinara
2. Split your english muffins in half and spray with non-stick cooking spray.
3. Add to the oven for 4-6 minutes until they are golden.
Fresh Chopped Cilantro & Basil
5 Turkey Pepperonis slice into small 4. Add your toppings and add back into the oven till the toppings are golden.
pieces
5. Take out, let cool for a sec because you will burn your mouth like I did! And then
enjoy!
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EVERYTHING BAGEL
PIZZAS
SER V I N G S IZE:
C A LORIE S: 184
1 PIZZA
F AT: 5g
2
P R OT E I N : 10g
1 Everything Bagel (mine had 240 1. Preheat the oven to 450 Degrees F.
Cals, 43g Carbs, 3.5g Fat, 9g Protein!)
60g Marinara 2. Split your bagel in half and spray with non-stick cooking spray.
28g Part Skim Mozzarella 3. Add to the oven for 4-6 minutes until they are golden.
Fresh Chopped Cilantro & Basil
4. Add your toppings and add back into the oven till the toppings are golden.
5 Turkey Pepperonis slice into small
pieces 5. Take out, let cool for a sec because you will burn your mouth like I did! And then
enjoy!
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TORTILLA PIZZA
SER V I N G S IZE:
C A LORIE S: 360
WHOLE PIZZA
F AT: 13g
1
P R OT E I N : 18g
1 Large Tortilla (mine had 34g carbs) 1. Preheat the oven to 450 Degrees F.
90g Marinara
2. Add the tortilla to the pan and add to the oven for 4-6 minutes until golden.
3. Add toppings and add back into the oven till the toppings are golden.
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PEPPERONI PIZZA 4X4

CRUNCH WRAP
SER V I N G S IZE:
C A LORIE S: 488
WHOLE CRUNCH
WRAP
F AT: 14g
1
P R OT E I N : 14g
1 Large Tortilla of your choice (I used 1. Make small slit in tortilla
a standard large tortilla with the
macaronis of 34g Carbs, 4.5g Fat, 6g 2. Add 12 Turkey Pepperonis to 1st quarter
Protein)
24 Turkey Pepperonis 3. 21g Part Skim Mozzarella to the 2nd quarter
42g Part Skim Mozzarella 4. 12 more Turkey Pepperonis to the 3rd quarter
5. 21g more of the Mozzarella to the last quarter
6. Then fold the 1st quarter to the 2nd, then 2nd to the 3rd, then 3rd to the 4th.
7. Carefully add to the air fryer and spray with non-stick cooking spray. Add a small
cast iron pan on top to make sure it does fly open. Air fryer on 400 Degrees F for 6
minutes! Then enjoy!
• I kept the sauce out because I wanted it to be CRISPY! So keep that in mind if you
want to add sauce. I’d just had the marinara on the side to dip it in.
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PEPPERONI PIZZA HOT

POCKETS
SER V I N G S IZE:
C A LORIE S: 207
1 HOT POCKET
F AT: 7g
5
P R OT E I N : 18g
10 Slices Bread of your choice (I used 1. Preheat the oven to 450 degrees F. Line an oven safe pan with aluminum foil and
Butterbread) spray with nonstick cooking spray.
105g Light Shredded Mozzarella
2. Lay one slice of bread down and brush egg whites along the edges. Add 14g Light
Shredded Mozzarella then 10 Turkey Pepperonis and then 7g more of Light Shredded
Mozzarella to the middle. Leave about half an inch along the edges. Brush your egg
white wash to the bottom of the top piece of bread and then add it on top and press it
down the best you can. Brush the egg whites on the edges of the top piece. Press the
edges down with your fingers, then use a fork to crimp the edges shut.
3. Take a pizza cutter and slice off the crusts, then brush more egg whites on the top
of the hot pocket. Repeat this process for all 5 hot pockets.
4. Add your hot pockets to the oven for 8 minutes (the time will vary based on your
oven so keep an eye on them). Once they’re done, add a dipping station of pizza sauce
on the side and enjoy!
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PEPPERONI PIZZA BAKED

POTATO “TOAST”
C A LORIE S: 114
SER V I N G S IZE:
1 BAKED POTATO F AT: 3g
TOAST
CARBS: 15g
8 P R OT E I N : 7g
2 Medium Russet Potatoes (about 1. Poke holes all around your potatoes with a fork. Spray the outsides of the potatoes
300g each) with non-stick cooking spray and season with sea salt. Press the sea salt into the
100g Marinara of your choice potatoes with your fingers. Add to your air fryer at 400 degrees F for 30 minutes,
80g Part Skim Mozzarella flipping after 15 minutes.
16 Turkey Pepperoni 2. Now once your potatoes are done, slice each potato into 4 slices long ways and lay
Fresh Chopped Basil & Cilantro skin side down to help finish cooking the inside. Air fry for another 8 minutes at 400
degrees F.
Sea Salt
Non Stick Butter Spray 3.Once those are done, add to your marinara, 10g of your mozzarella, fresh cilantro
and basil and then turkey pepperonis to each.
4. Add those back to your air fryer at 350 degrees F for 4-5 minutes. Keep in mind that
your pepperonis might fly around so make sure to check after a minute or so. If they
did, just press them back into the melted cheese and they won’t fly away anymore!
Then once they are done cooking, it’s time to enjoy!
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PEPPERONI PIZZA PANINI
C A LORIE S: 550
SER V I N G S IZE:
WHOLE PANINI F AT: 21g
CARBS: 49g
2 Slices of Bread of your choice (mine 1. Preheat your oven to 450 Degrees F. Lay down one of your slices of bread and add
was Sourdough and had 40g Carbs to the slice 40g of pizza sauce, 35g of mozzarella, a few pinches of fresh chopped basil
for 2 Slices)
& oregano, and 12 slices of your turkey pepperonis.
80g Pizza Sauce
2. Now add your top slice and press it down on top to help bring all the ingredients
together.
3. Preheat your stovetop pan to a 6/10 heat and spray with non-stick cooking spray.
Fresh Basil & Oregano
Then add your panini to the pan and add your burger press on top to help with the
toasting of the panini. Flip after 3-4 minutes. Repeat this process for the other side.
4. Once done, add the rest of your toppings on top of your panini in the same order as
before and then add to the oven for 6-8 minutes or until the toppings are starting to
golden.
5. Then take out, slice in half and enjoy!
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PEPPERONI PIZZA FRIES

C A LORIE S: 267
SER V I N G S IZE:
1/4 OF RECIPE F AT: 4g
CARBS: 47g
4 Medium Sized Russet Potatoes 1.Take four medium sized russet potatoes and cut into fries with a crinkle cutter and
(about 1000g in total) add to cold water, letting them sit for 15 minutes.
Non Stick Cooking Spray
2. Add 1/2 of your fries to the air fryer, spray with non stick cooking spray, shake a
Sea Salt, Garlic Powder, Black Pepper little bit and spray again.
Bowl of Cold Water
3. Air fry on 400 degrees for 15 minutes. Repeat process for rest of the fries.
120g Marinara
4. Add fries to a bowl and add salt, garlic powder, black pepper and shake.
1oz Turkey Pepperoni 5.Add fries to a pan lined with aluminum foil, add your pizza toppings and bake on
450 degrees for 6-8 minutes.
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ROASTED RED PEPPER 99/1

SMASH TURKEY BURGERS
C A LORIE S: 134
SER V I N G S IZE:
1 BURGER F AT: 2g
CARBS: 1g
*DOES NOT INCLUDE CHEESE
*ADDED 1G FAT FOR EACH BURGER

FROM THE BUTTER SPRAY
16oz 99/1 Lean Ground Turkey 1. Finely chop your roasted red peppers until they are diced size. Repeat this with your
60g Roasted Red Peppers (I used parsley and cilantro.
jarred ones from store)
2.Now take your ground turkey and combine with your red peppers, parsley, sea salt
28g Part Skim Mozzarella and garlic powder. Mix together well but don’t over-mix. Form into 4 equal size balls.
Fresh Chopped Parsley & Cilantro
3. Preheat your stove top pan to a 7/10 heat. Spray pan with non-stick cooking spray.
Sea Salt Add one of your burger balls to the middle of the pan and then smash down with your
Garlic Powder burger press. If your burger press is not seasoned, make sure to spray the bottom with
non-stick cooking spray so it doesn’t stick. Ground turkey is super sticky.
4. Cook on that side for exactly 90 seconds with a cover on top of the pan. Then flip
and add your cheese on top. Add a splash of water to the pan to help melt the cheese
and add some moisture back to the burger. This whole process should be another 60-
90 seconds max.
5.These are so lean that they will dry out quickly so cook time is extremely important!
Repeat this process for all your burgers and then enjoy!
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CHEESEBURGER BAKED
POTATO BOATS
C A LORIE S: 234
SER V I N G S IZE:
1 BOAT F AT: 6g
CARBS: 28g
*ADDED AN EXTRA 1 G OF FAT FOR
EACH BOAT FOR THE BUTTER SPRAY
USED
2 Medium Russet Potatoes (about 1. Poke holes all around your potatoes with a fork. Spray the outsides of the potatoes with
300g each) non-stick cooking spray and season with sea salt. Press the sea salt into the potatoes with
8oz 96/4 Lean Ground Beef your fingers. Add to your air fryer at 400 degrees F for 30 minutes, flipping after 15 minutes.
56g 2% Colby Jack Cheese 2. While your potatoes are cooking, preheat your stove top pan to a 6/10 heat. Add your
Fresh Chopped Parsley & Cilantro ground beef to the pan and break up into crumbles with your spatula. Add your sea salt, garlic
powder, yellow mustard, parsley and cilantro. The yellow mustard is optional but you don’t
Sea Salt, Garlic Powder even taste it and it’s a great way to keep the leaner ground beef from drying out. Cook until
Non Stick Butter Spray the ground beef is browned and set it to the side.
3. Now once your potatoes are done, slice in half long ways and lay skin side down to help
finish cooking the inside. Air fry for another 10 minutes at 400 degrees F.
4. Once those are done, mash the insides with a fork and then use a spoon to shape a nice
inside part of the boats to add the toppings. Add 7g of your cheese, ground beef and then
another 7g of cheese on top. Do this for all the boats.
5. Add back to your air fryer at 350 degrees F for 2-3 minutes and then it’s time to enjoy!
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DELI FRESH CRUNCH

WRAP SUPREME
C A LORIE S: 508
SER V I N G S IZE:
1 CRUNCH WRAP F AT: 17g
(2 HALVES)
CARBS: 47g
2 Large Flour Tortillas (mine had 34g 1.I recommend heating up your tortillas in the microwave for 10ish seconds to make it
carbs per) more pliable aka not going to rip when wrapping the crunch wrap.
2 Tostadas
2. Lay your tortilla flat and add your turkey and 2% Mexican cheese to the middle.
10oz Boars Head Oven Roasted Then add your tostada, avocado, sriracha, roasted red peppers, and lettuce. Carefully
Turkey Breast
fold crunchwrap style and repeat this process with your other crunchwrap.
42g 2% Mexican Cheese
3. Add to your air fryer and spray each side with non-stick butter cooking spray, place
42g Avocado
the seam side down. Air fry on 400 Degrees F for 4-6 minutes or until golden. Flip
Lettuce at some point once the top side of the crunchwrap is golden. Cook on that side until
Roasted Red Peppers golden.
10g Sriracha 4. Then slice in half and enjoy!
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TRIPLE CHEESEBURGER
CRUNCH WRAP
C A LORIE S: 496
SER V I N G S IZE:
BURGER
CARBS: 34g
2 Large Flour Tortillas 1. Form your 96/4 Lean Ground Beef into 6- 2oz balls.
12oz 96/4 Lean Ground Beef 2. Then lay down a parchment paper square and add a burger ball. Add a parchment paper
3 Slices 2% Sharp Cheddar Cheese square on top and press down to form a burger. Then add another burger ball on top and then
repeat this process for all 6 burgers.
3. Now preheat your pan on a 5/10 heat. Once preheated, spray the pan with non-stick
cooking spray. Sprinkle sea salt on your burger and put the sea salted side down on the pan.
Then sprinkle more sea salt on top. Do the same process for 2 more of your burgers.
4. Cook burgers until you see brown coming up the sides. Add yellow mustard to the top of
your burgers and then flip. The yellow mustard was a game changer for flavor and keeping
the burger juicy!
5. Cook on that side for 1-2 minutes. Then take off and repeat for the rest of the burgers.
6. Once burgers are done, lay your tortilla down and take your cheese slice and fold into
6 pieces. Add 2 of those pieces to the middle of your tortilla. Then add a burger. Then add
another 2 pieces of cheese. Another burger. Then another 2 pieces of cheese. Then another
burger.
7. Fold up your crunch wrap and then repeat that process for the other crunch wrap.
8. Add to the air fryer and spray tops with non-stick cooking spray. Air fry at 400 degrees F
for 4-5 minutes. Then slice up and enjoy!
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FAJITA CRUNCH WRAP

BURGER
C A LORIE S: 594
SER V I N G S IZE:
ENTIRE RECIPE F AT: 26g
CARBS: 42g
INGREDIENTS FOR FAJITA 1. Thinly slice your peppers and onions. Take your 12in Cast Iron Pan (or any pan you have) and get it
VEGGIES: really hot. This is super important for the peppers to saute perfectly.
1 Green Pepper 2. Once really hot, spray with non-stick cooking spray and then add your peppers and onions.
Be proactive with moving them around a good bit throughout the whole process to help with the
1 Red Pepper caramelizing process. These will take 10-12 minutes of this till they are ready. I actually had to do this in
1 Orange Pepper 2 batches because this makes a lot.
1 Yellow Pepper 3. Once they have started to soften (about 5 or so minutes in), add your sea salt and garlic powder.
Continue to mix around till they are caramelized. Once done, set to the side while you cook your
1 Yellow Onion
burgers.
Sea Salt
4. From 4 3oz patties with the last one being 4oz which will be the leftover burger.
Garlic Powder
5. Take your parchment paper and burger press to form your burgers. These 2 are a game changer for
prepping burgers. Papers are like $6 for 200 on amazon and the press is like $20.
INGREDIENTS FOR CRUNCH 6. Preheat the stovetop pan to 6/10 heat. Wait till it’s hot to add burgers. Salt side of the burger you
WRAP are about to put face down and then add that burger to the pan. Then add salt to the other side. Add
as many burgers to the pan as you can that can fit evenly.
6oz 93/7 Lean Ground Beef (if you
use 96/4, you’ll cut the fat content 7. Once ready to flip, add a little bit of yellow mustard to the top side. Then flip and cook on that side
in half thus cutting the cals down a for a few more minutes.
good bit)
8. Now lay your large tortilla down and add your avocado, your fajita veggies, a burger, 14g of your
cheese, then another burger.
1oz Avocado
9. Now wrap like a crunch wrap and add to your air fryer. Spray tops with non-stick cooking spray. Air
1 Large Flour Tortilla (mine has 34g fry on 360 Degrees F for 5-6 minutes or until golden. Then enjoy!
Carbs for reference) 44
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CAULIFLOWER
MAC & CHEESE
C A LORIE S: 235
SER V I N G S IZE:
1/4 RECIPE F AT: 9.25g
CARBS: 20g
1 Whole Head Cauliflower 1. Preheat the oven to 425 Degrees F.
360ml Unsweetened Almond Milk 2. Cut your cauliflower into small pieces about the size of your thumb.
40g All Purpose Flour
3. Line a pan with parchment paper and then add your cauliflower to the pan. Spray the
40g Yellow Mustard cauliflower with non-stick cooking spray and then toss with your hands to evenly coat the
10g Nutritional Yeast cauliflower.
Sea Salt 4. Add to the oven for 15 minutes.

Garlic Powder 5. While your cauliflower is baking, take your pot and add your almond milk, all purpose flour,
112g 2% Sharp Cheddar Cheese yellow mustard, dash of sea salt and garlic powder, and nutritional yeast. Put the pan on a
5/10 heat and mix till it is all combined and it starts to thicken up.
6. Then add your cheddar and mozzarella and mix those in till you have a thick cheese sauce.
7. Add your cauliflower and then it’s time to enjoy!
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SPAGHETTI SQUASH &

MEATBALLS
C A LORIE S: 294
SER V I N G S IZE:
ONE PLATE F AT: 6g
CARBS: 33g
1 Whole Spaghetti Squash 1. Preheat your oven to 400 degrees F. Now microwave your spaghetti squash for 2 minutes.
Water to fill pan Then flip over once 2 minutes is over and then microwave for another 2 minutes. The
microwaves makes it easier for you to cut your spaghetti squash for baking.
Sea Salt + Garlic Powder to season
Squash 2. Now take your spaghetti squash and cut off each end aka the top and the bottom. Please
300g Pasta Sauce be careful doing this! Take your time! Then slice your spaghetti squash in half long ways.
12oz 96/4 Lean Ground Beef 3. Next, take a big spoon and scoop out all the seeds in the middle of the spaghetti squash.
Sea Salt + Garlic Powder 4. Now take an oven safe pan with edges because you will be filling it with a small layer of
30g Fat Free Feta water and you don’t want it spilling out. You also want it big enough to hold both halves of the
spaghetti squash face down. Fill the bottom of the pan with about 1 inch of water. Then evenly
sprinkle sea salt and garlic powder into the water.
5. Lay your spaghetti squash halves facedown and add to oven for 25 minutes.
6. While your spaghetti squash is baking, you can make up your meatballs by adding your
12oz of ground beef to a bowl. Season with your sea salt and garlic powder. Then form into
0.75-1oz meatballs. I did 0.75oz ones. Then add to stove top pan on 6/10 heat. Add cover on
top to help the cook evenly. Flip the meatballs every couple minutes till they get that golden
look on each side of the meatballs.
7. Once all is ready, take your spaghetti squash out and let cool for 5-10 minutes. Then take
a fork and run it through the spaghetti squash. This should turn them into spaghetti. Now
take out as much as you want to put on your plate, add your sauce (preheat in stovetop pot),
meatballs and then feta cheese. Enjoy!
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CRUNCHWRAP SUPREMES
C A LORIE S: 503
SER V I N G S IZE:
(2 HALVES)
CARBS: 45g
2 Large Flour Tortillas (mine had 34g 1. Preheat your stove top pan to a 6/10 heat. Add your ground beef to the pan and break up
carbs per) into crumbles with your spatula. Add your sea salt, garlic powder and yellow mustard. The
2 Tostadas yellow mustard is optional but you don’t even taste it and it’s a great way to keep the leaner
ground beef from drying out. Cook till ground beef is browned and set to the side.
10oz 96/4 Lean Ground Beef
2. Now it’s time to put together the crunch wrap. I recommend heating up your tortillas in the
microwave for 10ish seconds to make it more pliable aka not going to rip when wrapping the
42g Avocado crunch wrap.
Lettuce
3. Lay your tortilla flat and add your crunch beef and 2% mexican cheese to the middle. Then
Fresh Chopped Tomatoes add your tostada. avocado, sriracha, tomato, and lettuce. Carefully wrap like a crunchwrap
Yellow Mustard (for ground beef) and repeat this process with your other crunchwrap.
Sea Salt, Garlic Powder 4. Add to your air fryer and spray each with non-stick butter cooking spray. Air fry on
10g Sriracha 400 Degrees F for 4-6 minutes or until golden. Flip at some point once the top side of the
crunchwrap is golden. Cook on that side until golden.
5. Then slice in half and enjoy!
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BACON MAC & CHEESE

PANINI
C A LORIE S: 457
SER V I N G S IZE:
CARBS: 74g
2 Slices of Bread of your choice (mine 1. Lay down one of your slices of bread and add your mac & cheese to it. Now add
was Sourdough and had 40g Carbs your top slice and press it down on top to help bring all the ingredients together.
for 2 Slices)
1/6th of Bacon Mac & Cheese Recipe 2. Preheat your stovetop pan to a 6/10 heat and spray with non-stick cooking spray.
3. Once done, slice in half and enjoy!
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OVEN ROASTED TURKEY

AVOCADO PANINI
C A LORIE S: 547
SER V I N G S IZE:
CARBS: 47g
2 Slices of Bread of your choice (mine 1. Mash your avocado and then add to your bottom slice of bread. Top with your
was Sourdough and had 40g Carbs roasted red peppers. Then your oven roasted turkey. If you had sliced cheese instead
for 2 Slices)
of the shredded cheese, I’d add it here instead of having to melt it on the other slice
6oz Oven Roasted Deli Turkey Breast like I did.
(I use Boars Head)
42g 2% Colby Jack Cheese (Highly 2. But if you have the shredded cheese, spray the pan with non-stick butter spray and
recommend using sliced cheese) add your shredded cheese to the top slice on a pan preheated to 6/10 heat. Add a tiny
splash of water to the edge away from the slice and add a cover on top to melt the
42g Avocado
cheese.
20g Roasted Red Peppers
3. Once melted, add your bottom slice onto the pan and add the top slice on top. Add
your burger press on top to help with the toasted panini.
4. About 3-4 minutes toasting on each side and then it’s time to enjoy!
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TUNA SALAD
C A LORIE S: 416
SER V I N G S IZE:
WHOLE BOWL F AT: 22g
CARBS: 12g
1 Can Safe Catch Ahi Tuna (I get these 1.Add all to your bowl, mix and BOOM! All done! You can add to sandwiches, English
from Costco and they are amazing!) muffins, rice cakes, and 4x4 crunch wraps. Enjoy!
1 Whole Medium Avocado (About 4oz)
2 Laughing Cow Cheese Wedges
Everything But The Bagel Seasoning
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THE PERFECT SHRIMP

BURGER
C A LORIE S: 370
SER V I N G S IZE:
ONE BURGER F AT: 10g
CARBS: 36g
1.5lbs of Deveined Shrimp with Tails 1. Dice up your red pepper and green onion.
Removed
2. Now you are going to move into mincing your shrimp with your knife. You could just use
50g Fresh Red Pepper
your food processor if you want but the consistency of the burger is much better if you take
50g Green Onion your time and just do it with your knife.
Salt 3. Once you have a mince-like consistency, add your red pepper, green onion, salt, pepper
Pepper and garlic powder to your shrimp. Mix it all together and then form into 4 equal sized burgers.
Garlic Powder 4. Now it’s time to make the bang bang sauce. Add your light mayo, greek yogurt and
28g Panko Bread Crumbs sriracha to your bowl and mix. That’s it!
5. Preheat your stove top pan (I used a cast iron skillet) on a 6/10 heat and spray with non-
INGREDIENTS FOR BANG
stick cooking spray. Add your shrimp burger to the pan and then use your cast iron burger
BANG SAUCE: (ONLY USED ⅓ press to press it down to about 1in thick. Cook on that side for about 4-5 minutes or until a
OF THIS PER PUT TOGETHER nice crust has formed.
BURGER)
6. Flip the burger and then cook on that side for another 4 minutes. Repeat this process for
15g Light Mayo all your burgers.
45g Plain NonFat Greek Yogurt 7. Once melted, take your toasted brioche buns and add your mashed avocado to the bottom
10g Sriracha bun, then your shrimp burger, your bang bang sauce and then your top bun. Then it’s time to
enjoy!
INGREDIENTS FOR REST OF
ONE BURGER:
28g Avocado
Brioche Bun 51
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THE PERFECT SALMON

BURGER
C A LORIE S: 649
SER V I N G S IZE:
CARBS: 55g
21oz Sockeye Salmon Fillets 1. Finely chop your shallot.
30g Bread Crumbs 2. Now you are going to move into mincing your salmon with your knife. You could just use
1 Shallot your food processor if you want but the consistency of the burger is much better if you take
your time and just do it with your knife.
Dill
Salt 3. Thinly slice your salmon into strips and then start to finely chop the salmon until you get a
mince-like consistency.
Pepper
4. Now add your shallot, dill, salt, pepper and garlic powder. Mix it all together and then form
Garlic Powder
into 4 equal sized burgers.
INGREDIENTS FOR REST OF stick cooking spray. Add your salmon burger to the pan and then use your cast iron burger
ONE BURGER: press to press it down to about 1in thick. Cook on that side for about 4-5 minutes or until a
nice crust has formed.
1 Everything Bagel (mine had 42g
Carbs for the Whole Bagel) 6. Flip the burger and then cook on that side for another 4 minutes. Repeat this process for
21g Avocado all your burgers.
1 Laughing Cow Cheese Wedge 7. Now it’s time to put together the burger. Take your toasted everything bagels and add your
mashed avocado to the bottom bagel, then your salmon burger, add a laughing cow cheese
wedge to the top bagel and add it on top. Then it’s time to enjoy!
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CRISPY POPCORN SHRIMP
C A LORIE S: 138
SER V I N G S IZE:
10 POPCORN F AT: 0.5g
SHRIMP
CARBS: 17g
10 P R OT E I N : 16.5g
2lbs Medium Peeled, Deveined 1. First, you’ll need 3 shallow bowls for the coating of the shrimp. One bowl with the
Shrimp flour, sea salt, garlic powder, black pepper and onion powder. Whisk to combine all the
100g Flour (only actually use 50g of ingredients.
it. I had more in the bowl to make it
easier to coat the shrimp with) 2. Next bowl will be the egg and egg whites. Once added, whisk those together.
Sea Salt Lastly, add the panko to a bowl.
Garlic Power 3. Now it’s time to coat the shrimp. I use the left hand/right hand technique to ensure
Black Pepper my hands don’t get super clumpy. Left for the dry ingredients and right for the wet. So
take 6-8 shrimp and add to your flour. Coat them well and then shake off any excess
Onion Powder
before adding to the egg.
Large Egg
4. Now add to the egg bowl and use your right hand to make sure all the shrimp are
50g Egg Whites
coated with the egg. Then add to your panko bowl and use your left hand to coat the
150g Panko shrimp. Repeat this process for all your shrimp.
5. Now spray your air fryer tray with non-stick cooking spray and add your shrimp to
the air fryer. Make sure they have enough room to cook aka none are touching. Spray
the tops with non-stick cooking spray and then air fry on 360 Degrees F for 9 Minutes.
6. Repeat this process for all your shrimp and then it’s time to enjoy!
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CRISPY FISH STICKS
C A LORIE S: 76
SER V I N G S IZE:
1 FISH STICK F AT: 0.75g
CARBS: 8.5g
18oz Fresh Cod 1. Slice your cod into about 14 equal size strips.
100g Flour (only actually use 50g of 2. Next, you’ll need 3 shallow bowls for the coating of the cod. One bowl with the flour,
it. Just have more in bowl to make it
easier to coat sticks with) sea salt, garlic powder and black pepper. Whisk to combine all the ingredients.
Sea Salt 3. The second bowl will be the egg and egg whites. Once added, whisk those together.
Garlic Power Lastly, add the panko to a bowl.
Black Pepper 4. Now it’s time to coat the cod. I use the left hand/right hand technique to ensure my
Large Egg hands don’t get super clumpy. Left for the dry ingredients and right for the wet. So take
one strip and add to your flour. Coat well and then shake off any excess before adding to
50g Egg Whites
the egg.
100g Panko (only used 75g of it)
5. Now add to the egg bowl and use your right hand to make sure all of the cod is coated
with the egg. Then add to your panko bowl and use your left hand to coat the strip. Repeat
this process for all your cod.
6. Now spray your air fryer tray with non-stick cooking spray and add your cod to the air
fryer. Make sure they have enough room to cook aka none are touching. Spray the tops
with non-stick cooking spray and then air fry on 360 Degrees F for 9 Minutes.
7. Repeat this process for all your cod and then it’s time to enjoy!
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SALMON FISH STICKS
C A LORIE S: 102
SER V I N G S IZE:
1 FISH STICK F AT: 2.75g
CARBS: 8.5g
12 P R OT E I N : 11g
18oz Fresh Sockeye Salmon 1. Slice your salmon into about 14 equal size strips.
100g Flour (only actually use 50g of 2. Next, you’ll need 3 shallow bowls for the coating of the salmon. One bowl with the
it. I just have more in bowl to make it
easier to coat sticks with) flour, sea salt, garlic powder and black pepper. Whisk to combine all the ingredients.
Sea Salt 3. The second bowl will be the egg and egg whites. Once added, whisk those together.
Garlic Power Lastly, add the panko to a bowl.
Black Pepper 4. Now it’s time to coat the salmon. I use the left hand/right hand technique to ensure my
Large Egg hands don’t get super clumpy. Left for the dry ingredients and right for the wet. So take
one strip and add to your flour. Coat well and then shake off any excess before adding to
50g Egg Whites
the egg.
100g Panko (only use 75g of it)
5. Now add to the egg bowl and use your right hand to make sure all of the salmon is
coated with the egg. Then add to your panko bowl and use your left hand to coat the strip.
Repeat this process for all your salmon.
6. Now spray your air fryer tray with non-stick cooking spray and add your salmon to the
air fryer. Make sure they have enough room to cook aka none are touching. Spray the tops
with non-stick cooking spray and then air fry on 360 Degrees F for 9 Minutes.
7. Repeat this process for all your salmon and then it’s time to enjoy!
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BUFFALO CHICKEN WINGS
C A LORIE S: 79
SER V I N G S IZE:
1 CHICKEN WING F AT: 6g
CARBS: 0g
2lbs Frozen Chicken Wings 1. Add your wings to your air fryer on 390 Degrees F for 5 Minutes. This is to thaw them
Sea Salt out before seasoning.
Garlic Powder 2. Now add to a bowl and add your sea salt, garlic powder and black pepper. Toss till
Black Pepper they have a nice coat on all of them. Don’t need to go too crazy with the seasoning here
because they will be getting a coat of buffalo later on.
Franks Red Hot Buffalo Sauce
3. Add back to the air fryer and cook for 15 minutes on 390 Degrees F. If your wings are
bigger than these, you’ll probably need to cook for around 18-20 minutes. Just keep that
in mind.
4.Once done, toss in your buffalo sauce and then add back to the air fryer on 390
Degrees F for 2 minutes and then it’s time to enjoy!
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BUFFALO CHICKEN TENDERS
C A LORIE S: 129
SER V I N G S IZE:
1 CHICKEN F AT: 1g
TENDER
CARBS: 13g
17 P R OT E I N : 17g
40oz Chicken Breast 1. Take your chicken breast and slice it into chicken tenders. Try your best to cut them
100g All Purpose Flour evenly so they will cook evenly.
20g Corn Starch 2. You will need 3 shallow size bowls to be able to coat the tenders in. Add your all-
purpose flour, corn starch, and salt/garlic powder to a bowl. Then add your large egg, 50g
Salt & Garlic Powder
egg whites and buffalo sauce to another bowl and whisk. Lastly, add 120g of your panko
1 Large Egg to your last shallow bowl.
50g Egg Whites
3. So now it’s time to dredge the chicken tenders. You will have one hand designated as
Franks Red Hot Buffalo Sauce the dry ingredients hand and the other as the wet ingredients hand. Try your best to keep
150g Panko Bread Crumbs with this because it’ll make this process so much easier.
4. I used my left hand as dry and right as wet. So line your dishes in the order of all-
purpose flour, egg/egg whites, panko. Now take a chicken tender, dip it into the flour
covering all sides. Then dip it into the egg/buffalo sauce covering it like you did in the
flour. Then dip in the chips doing the same process. Then repeat this with the same
for a thicker coating! You don’t have to do this part unless you want it to be CRUNCHY
CRUNCHY! Add to a pan to hold till you add to your air fryer. Repeat this process for all 17
chicken tenders.
5. I had to do this in 3 batches because my air fryer could hold 7 chicken tenders each
time. So spray your air fryer tray with non-stick cooking spray and add your chicken
tenders. Spray the tops of the chicken tenders with your cooking spray and then cook at
360 degrees F for 10 minutes total. At the 5 minutes mark, you will flip the chicken tenders
and spray with a bit more cooking spray. Cook for the remaining 4 minutes and then enjoy!
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BAKED SOUR CREAM & CHEDDAR

CHICKEN TENDERS
C A LORIE S: 110
SER V I N G S IZE:
1 CHICKEN F AT: 2g
TENDER
CARBS: 9g
20 P R OT E I N : 14g
40oz Chicken Breast 1. Take your chicken breast and slice it into chicken tenders. Try your best to cut them evenly
100g All-Purpose Flour so they will cook evenly.
150g Chips of your choice (these will 2. You will need 3 shallow size bowls to be able to coat the tenders in. Add your all-purpose
affect the macros!) flour to a bowl. Then add your large egg and 50g egg whites to another bowl and whisk.
1 Large Egg Lastly, add 150g of your chips to your food processor and process until there’s the consistency
of a panko bread crumb. Add the breadcrumbs to the last bowl.
50g Egg Whites
3. It’s time to dredge the chicken tenders. You will have one hand designated as the dry
ingredient hand and the other as the wet ingredients hand. Try your best to keep with this
because it’ll make this process so much easier.
4. I used my left hand as dry and right as wet. So line your dishes in the order of all-purpose
flour, egg/egg whites, chip crumbs. Now take a chicken tender, dip it into the flour covering all
sides. Then dip it into the egg/buffalo sauce covering it like you did in the flour. Then dip in the
chips doing the same process. Add to a pan to hold until you add to the air fryer. Repeat this
process for all 20 chicken tenders.
5. I had to do this in 3 batches because my air fryer could hold 7 chicken tenders each time.
Spray your air fryer tray with non-stick cooking spray and add your chicken tenders. Spray
the tops of the chicken tenders with your cooking spray and then cook at 360 degrees F for
10 minutes total. At the 5 minutes mark, you will flip the chicken tenders so they cook evenly.
And that’s it! Repeat and enjoy!
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BUFFALO CHICKEN
TENDER PANINI
C A LORIE S: 608
SER V I N G S IZE:
CARBS: 72g
2 Slices of Bread of your choice (mine 1. Chop up your chicken tenders into bite size pieces. Add to a bowl and toss in your
was Sourdough and had 40g Carbs buffalo sauce.
for 2 Slices)
2.5 Buffalo Chicken Tenders 2. Lay down one of your slices of bread and add your chicken tenders to it. Now add
your Colby Jack cheese on top of the tenders. Now add your top slice and press it
1.5 Slices 2% Colby Jack Cheese
down on top to help bring all the ingredients together.
3. Preheat your stovetop pan to a 6/10 heat and spray with non-stick cooking spray.
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GRILLED CHICKEN
FAJITAS
C A LORIE S: 79
SER V I N G S IZE:
CARBS: 13g
4 P R OT E I N : 2g
*MACROS ARE FOR
VEGETABLES ONLY
1 Green Pepper 1. Thinly slice your peppers and onions.
1 Red Pepper 2.Take your 12in Cast Iron Pan (or any pan you have) and get it really hot. This is super
1 Orange Pepper important for the peppers to saute perfectly.
1 Yellow Pepper
3. Once really hot, spray with non-stick cooking spray and then add your peppers
1 Yellow Onion and onions. Be proactive with moving them around a good bit throughout the whole
Sea Salt process to help with the caramelizing process. These will take 10-12 minutes of this till
they are ready. I actually had to do this in 2 batches because this makes a lot.
Garlic Powder
2 10oz Chicken Breasts 4. Once they have started to soften (about 5 or so minutes in), add your sea salt and
garlic powder. Continue to mix around till they are caramelized. Once done, set to the
21 Seasoning Salute From Trader
Joe’s side while you cook your chicken.
5. Take your chicken breast and flatten however you like. I use my fist. Once about an
inch or so thick, season both sides with your seasonings of choice.
REST OF INGREDIENTS FOR
TACOS: 6. Add to the air fryer on 360 Degrees F for 9 Minutes.
4 Fajita Size Flour Tortillas 7. Once all is good to go, you can reheat your peppers and onions by adding back to
1 Large Avocado the stove top to reheat. Then it’s time to enjoy! I made some BOMB Tacos with it!
Sriracha
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PERFECT AIR FRYER

CHICKEN BREAST
C A LORIE S: 220
SER V I N G S IZE:
1 8OZ CHICKEN F AT: 3g
BREAST
CARBS: 0g
40oz Chicken Breast (about 8oz per 1. Season your chicken breasts with your sea salt, garlic powder and 21 seasoning
Chicken Breast) salute. Coat each side.
Sea Salt
2. Then spray your air fryer tray with non-stick cooking spray and then add as many
Garlic Powder chicken breasts as you can in there without them touching. I could get 3 in mine.
21 Seasoning Salute from Trader Joe’s
3. Air fry on 360 Degrees F for 15 Minutes. Make sure you test with a food
thermometer after 15 minutes to ensure they are done! You are looking for at least 160
Degrees F. My sweet spot for perfect chicken breast is 165-170.
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GRILLED CHICKEN SANDWICH

4X4 CRUNCH WRAP
C A LORIE S: 495
SER V I N G S IZE:
WHOLE CRUNCH F AT: 16g
WRAP
CARBS: 40g
1 Large Tortilla of your choice (I used 1.Make small slit in tortilla and add veggies to first quarter, avocado to the 2nd
a standard large tortilla with the quarter, cheese to the 3rd quarter, and chicken to the last quarter.
macaronis of 34g Carbs, 4.5g Fat, 6g
Protein) 2. Fold the 1st quarter to the 2nd, then 2nd to the 3rd, then 3rd to the 4th.
Green Leaf Lettuce
3.Carefully add to air fryer and spray with non stick cooking spray. Add small cast iron
Red Onion pan on top to make sure it does fly open. Air fryer on 400 Degrees F for 6 minutes!
Roasted Red Peppers
1oz (28g) Avocado
28g 2% Colby & Monterey Jack
Shredded Cheese
4oz of my Cooked Air Fryer Grilled
Chicken
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CHICKEN SANDWICH CRUNCHY

CONE DIPPERS
C A LORIE S: 136
SER V I N G S IZE:
1 DIPPER F AT: 4g
CARBS: 8g
1 Large Tortilla 1. Lay your tortilla down flat and slice into 4 triangles like you’d do for a pizza sliced
6oz Cooked Chicken Breast into 4 slices.
2 Slices 2% Sharp Cheddar Cheese 2. Now take one of those triangles and brush egg whites on it.
25ml Egg Whites
3. Add 1/2 a slice of your cheese and then your chicken on one side of the triangle.
4. Then roll into a cone pressing the end shut. Repeat for all 4.
5. Add to the air fryer and spray with non-stick butter spray.
6. Air Fry on 360 Degrees F for 5 minutes. Then enjoy!
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CHICKEN SMASH
BURGERS
C A LORIE S: 413
SER V I N G S IZE:
CARBS: 30g
20oz Boneless Skinless Chicken 1. Dice up your red pepper and green onion.
Breast
2. Now you are going to move into mincing your chicken breast with your knife. You could
50g Red Pepper
just use your food processor if you want but the consistency of the burger is much better if
50g Green Onion you take your time and just do it with your knife.
Sea Salt 3. Thinly slice your chicken breast into strips and then start to finely chop the chicken breast
Black Pepper until you get a ground turkey like consistency.
Garlic Powder 4. Now add your red pepper, green onion, salt, pepper and garlic powder to your chicken
breast. Mix it all together and then form into 4 equal sized burgers.
INGREDIENTS FOR REST OF
stick cooking spray. Add your chicken burger to the pan and then use your cast iron burger
ONE BURGER: press to press it down to about 1in thick. Cook on that side for about 4-5 minutes or until a
21g 2% Sharp Cheddar Cheese nice crust has formed.
28g Avocado 6. Flip the burger and then cook on that side for another 4 minutes. Repeat this process for
10g Sriracha all your burgers.
Brioche Bun 7. Then add your burgers to your pan and add your cheese on top along with a little bit of
water. Then add the cover on top to melt the cheese.
8. Once melted, take your toasted brioche buns and add your mashed avocado to the bottom
bun, then your chicken burger, some sriracha and then your top bun. Then it’s time to enjoy!
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80 CAL BUFFALO CHICKEN

POCKETS
C A LORIE S: 80
SER V I N G S IZE:
1 CHICKEN F AT: 2g
POCKET
CARBS: 4g
1 Josephs Lavash Bread 1. Season your chicken breasts with your seasoning of choice and then add to the air
4oz Chicken Breast fryer on 360 degrees F for 12-15 minutes. Use a food thermometer to make sure they
are done. Looking for between 160-165 degrees F. Normally I would flatten the chicken
28g Part Skim Mozzarella Cheese
breasts so they cook more evenly but not totally necessary. If you do flatten them, they
Franks Red Hot Buffalo Sauce are normally done around 9ish minutes.
20g Green Onion
2. Once chicken breast is cooked, cut the chicken up into cubes and add to a bowl.
3g Parsley Add your Frank’s red hot buffalo sauce, green onion, parsley and cilantro. Mix all
2g Cilantro together.
3. Now lay your lavash bread down and you are going to cut it into 4 equal size
rectangles. Add a little bit of your chicken to the middle along with 7g of your
mozzarella.
4. Fold the two shorter ends of your rectangle across, then fold each edge in to close
the pocket.
5. Add to your air fry fold side down and spray tops with non stick cooking spray. Air
fry at 400 degrees F for 3-4 minutes flipping halfway through. Then it’s time to enjoy!
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CHICKEN
PARMESAN SUB
SER V I N G S IZE:
C A LORIE S: 415
ONE SUB (TWO
HALVES)
F AT: 7g
2
P R OT E I N : 47g
2 Deli Hoagie Rolls 1. Flatten your chicken breast to about an inch or so thick. I use my fist to do it because it’s
convenient but you can use whatever you like.
10oz Chicken Breast
100g Flour (only used 50g of it. Just 2. Next, you’ll need 3 shallow bowls for the coating of the chicken breasts. One bowl with the
have more in the bowl to make it flour and Italian seasoning. Whisk to combine.
easier to coat chicken)
3. The second bowl will be the egg and egg whites. Once added, whisk them together.
100g Panko (only used 80g of it) Lastly, add the panko to a bowl with more Italian seasoning.
Italian Seasoning 4. Now it’s time to coat the chicken breasts. First, add to your flour. Coat well and then shake
Large Egg (half was leftover) off any excess before adding to the egg.
100g Egg Whites (half was left over) 5. Now add to the egg bowl and make sure all of the chicken breast is coated with the egg.
Then add to your panko bowl and coat the whole chicken breast. Repeat this process for all 4
40g Marinara
of your chicken breasts.
6. Now spray your air fryer tray with non-stick cooking spray and add your chicken breast to
Fresh Chopped Basil & Spinach the air fryer. Spray the tops with non-stick cooking spray and then air fry on 360 Degrees F for
* This recipe makes 2 subs but you’ll see 10 Minutes.
that I make 4 chicken breasts. I only used
7. Once those are done, slice your hoagie rolls in half and add to the air fryer for 2 minutes at
1 chicken breast for the actual subs.
350 degrees F to toast.
8. Then take one of your chicken breasts and cut them in half lengthwise. Add each half to
your hoagie rolls and then top with your marinara, part skim mozzarella and fresh chopped
basil & spinach. Add back to the air fryer at 360 degrees F for 3 or so minutes until the cheese
is golden. Then enjoy!
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BUFFALO CHICKEN
CHALUPAS
C A LORIE S: 255
SER V I N G S IZE:
1 CHALUPA F AT: 7g
(2 HALVES)
CARBS: 11g
2 Joseph’s Pitas 1. Season your chicken breasts with your seasoning of choice and then add to the
8oz Chicken Breast air fryer on 360 degrees F for 12-15 minutes. Use a food thermometer to make sure
they are done. Looking for between 160-165 degrees F. Normally I would flatten these
21g 2% Sharp Cheddar Cheese
chicken breasts so they cook more evenly but not totally necessary. If you do flatten
21g Part Skim Mozzarella them, they are normally done around 9ish minutes.
2. Once the chicken breast is cooked, cut the chicken up into cubes and add to a
Green Onion bowl. Add your Frank’s red hot buffalo sauce, green onion, parsley and cilantro. Mix all
Parsley/Cilantro together.
21 Seasoning Salute for seasoning 3. Now lay your pitas down flat and add to one side your sharp cheddar and
chicken breasts (get from Trader
Joe’s)
mozzarella, followed by your buffalo chicken mixture. Carefully fold over the side of
your pita that doesn’t have anything on it and press hard to close the pita shut. Make
sure to press hard but not too hard to where you rip the pita! Flip it over and do the
same on the other side.
4.Now spray both sides of the outside of the pita and add to your air fryer on 400
degrees F for 5ish minutes flipping once the top side is golden.
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SWEET POTATO BITES
C A LORIE S: 152
SER V I N G S IZE:
1/3 OF RECIPE F AT: 1.25g
CARBS: 33g
3 P R OT E I N : 3g
2 Medium Sweet Potatoes (about 1. Slice your sweet potato into cubes.
250g each)
2. Add to bowl and spray with non-stick cooking spray.
Non Stick Cooking Spray (I used
Butter Spray) 3. Toss in sea salt.
Sea Salt
4. Air fry on 390 Degrees F for 15-17 minutes, shaking them around every 5 minutes or
so.
5. Then enjoy!
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CRISPY PURPLE SWEET POTATO

CRINKLE CUT FRIES
C A LORIE S: 281
SER V I N G S IZE:
CARBS: 64g
3 P R OT E I N : 4g
*ADDED 1G FAT FOR EACH SERVING
FROM THE BUTTER SPRAY
1 Large Purple Sweet Potato (about 1. Use your crinkle cutter (got mine off amazon and it’s only $10) and cut into fries.
600g)
2. Add fries to a bowl of cold water and let sit for 30-60 minutes.
Non Stick Butter Spray
Sea Salt 3. Drain water and then spray fries with non-stick butter spray. Spray, then toss, then
repeat. Do this for like 4 sprays.
4. Do the same technique for salting your fries. Add salt, toss, repeat.
5. Add to your air fryer at 400 degrees F for 17 minutes. Shake the fries around every
5 minutes or so to make sure they cook evenly.
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SMASH BRUSSELS
SPROUTS
C A LORIE S: 113
SER V I N G S IZE:
6 BRUSSELS F AT: 3g
SPROUTS
CARBS: 7g
4 P R OT E I N : 8g
1 Bag Brussel Sprouts 1. Preheat oven to 425 Degrees F.
Water 2. Add water, vinegar and sea salt into a pot and bring to a bowl.
30ml Vinegar
3. Add brussel sprouts to the pot and boil for 15 minutes or until they are smashable!
4g Sea Salt
4. Prepare a bowl with ice and water to give the brussel sprouts a cold bath once they are
Non Stick Olive Oil Spray (added 4g done boiling. Add to cold bath for 1-2 minutes till cool.
Fat from spray into macros)
5. Spray pan covered with parchment paper with non stick olive oil spray.
6. Now take a small plate to use as you smashing station for the brussel sprouts. This is
important because a lot of water will come out of them when you smash them and you don’t
want it to go all over the pan. Aka do this so they can be super firm and not soggy. I also
had a small bowl next to me as well to pour the excess water that came out so I don’t have a
swimming pool on the plate.
7. Now take one of your brussel sprouts and smash with the bottom of a cup. Carefully peel
brussel sprouts off the bottom of the cup. Repeat this process for all of them.
8. Spray tops of brussel sprouts with non stick butter spray and then add sea salt on top.
9. Add to oven for 12 minutes. Flip and then add back into the oven for another 12 minutes!
Then enjoy! I added some parmesan on top for a little extra flavor!
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GARLIC PARMESAN AIR

FRYER BRUSSELS SPROUTS
C A LORIE S: 227
SER V I N G S IZE:
WHOLE RECIPE F AT: 6g
CARBS: 14g
12 Fresh Brussel Sprouts (400g) 1. Slice your fresh Brussel sprouts in half
Garlic Powder 2. Add to bowl and spray with your non stick cooking spray
Sea Salt
3. Add seasoning and then toss the spouts with you hands to coat
Everything Bagel Seasoning
4. Add to the air fryer and then add leftover over seasoning/parmesan mixture on top.
5g Parmesan Cheese (little bit goes a
long way with these! Didn’t think I’d 5. Air Fry for 4-6 minutes on 400 Degrees F or until they are golden like this!
get that much for 5g!)
Non Stick Cooking Spray (used Olive
Oil cooking spray)
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GARLIC SEA SALT ROASTED

CARROTS
C A LORIE S: 41
SER V I N G S IZE:
ONE CARROT F AT: 1g
CARBS: 7g
11 Fresh Carrots 1. Preheat the oven to 425 Degrees F.
Non Stick Butter Spray 2. Line a pan with aluminum foil and then spray the foil with non-stick butter spray.
Sea Salt
3. Add your carrots to the pan and then add to the oven for 25 minutes.
Garlic Powder
4. Once the carrots are done baking, slice carrots down the middle not cutting clear through
the bottom. Lay your carrots with the open side showing.
5. Spray the open sides with non-stick butter spray and then season with sea salt and garlic
powder.
6. Now flip them over on the pan face down and then add back into the oven for 20-25
minutes till the bottoms get that sear! Then it’s time to enjoy!
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BUFFALO CAULIFLOWER
BONELESS WINGS
C A LORIE S: 178
SER V I N G S IZE:
1/4 RECIPE F AT: 2g
CARBS: 29g
1 Whole Head Cauliflower 1. Preheat the oven to 475 Degrees F.
8g Olive Oil 2. Cut the head of the cauliflower into wing size pieces. Cut to where there is a flat side so
150g Franks Red Hot Buffalo Sauce they have a way to bake evenly.
100g Egg Whites 3. Take 2 shallow bowls. Add your egg white, buffalo sauce, and olive oil to one and whisk
100g Panko Bread Crumbs together. Add your panko and nutritional yeast to the other and whisk together.
20g Nutritional Yeast 4. Cover a big oven safe pan with aluminum foil and spray with non-stick cooking spray.
5. Now take your cauliflower and add as many pieces that can comfortably fit into your
shallow bowl and coat each side of the cauliflower. Then add those pieces to your panko
and nutritional yeast bowl and cover each side. Watch in the video how I lay the piece of
cauliflower down flat and then use the tong to cover the top.
6. Now add each piece flat side down onto your pan and repeat this process for all of them.
You’ll notice I have about 1/4th of the panko left in the bowl so I adjusted the macros to take
out ¼ of that bowl’s ingredients. Save your wet ingredients bowl because you will be using
that in a bit.
7. Bake for 13 Minutes and then take out and flip over. Add the rest of your buffalo sauce
station on top and then add back into the oven for 10-13 more minutes! Then take out and
enjoy!
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FLAMIN HOT CHEETOS

MOZZARELLA STICKS
C A LORIE S: 129
SER V I N G S IZE:
1 MOZZARELLA F AT: 4.75g
STICK
CARBS: 12g
12 P R OT E I N : 9.75g
12 Light Mozzarella Stick (mine were 1. Food process your flamin hot cheetos till they are a fine powder like consistency. Add those to
3g Fat per) a shallow bowl. In another shallow bowl, add your egg and egg whites. Whisk those together. In
100g All Purpose Flour (only use 50g your last shallow bowl, add your flour, sea salt and garlic powder. Whisk those together.
of it but have extra to make it easier
to coat them with) 2. Now use the left hand/right hand technique, add your mozzarella stick into your flour with your
left hand. Coat well and shake off any of the excess. Then add the mozzarella stick into the egg
Dash of Sea Salt, Garlic Powder bowl and coat with your right hand. Make sure all the mozzarella sticks have been covered by the
150g Flamin Hot Cheetos (this is the egg. Lastly, add to your cheetos bowl and coat well with your left hand.
amount I actually used, not how much
was in the bowl total) 3. Now repeat this process with that same mozzarella stick. The double coat is important for the
cheese to stay on the inside. Repeat this process for all your mozzarella sticks.
Large Egg
100g Egg Whites 4. Add to a plate and add to the freezer for at least 2 hours. These need to be frozen solid so
when you air fry them, the outsides will get crispy and the inside will be perfectly melty when it’s
done cooking. If you don’t let them freeze, the cheese will come spilling out and you’ll have a flat
mozzarella stick.
5. Once frozen, preheat your air fryer to 390 Degrees F. THIS IS SUPER IMPORTANT! If you don’t
preheat it, the mozzarella stick will actually thaw out in the air fryer while it’s going from cold to
the 390 Degrees F.
6. Once preheated, spray the tray with non-stick cooking spray and then add your mozzarella
sticks in there making sure none are touching. Spray the tops with non-stick cooking spray and
then air fry for 5 minutes. Once done, it’s time to enjoy those cheese pulls for days!
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ONION RINGS
C A LORIE S: 24
SER V I N G S IZE:
1 ONION RING F AT: 0.2g
CARBS: 4.5g
1 Large Onion (about 300g of Onion I 1. Slice your onion horizontally (from top to bottom with the onion on it’s side) into about
used after slicing into rings) 2 centimeter thick slices. You’ll notice the outside layers of the onion are pretty flimsy and
60g All Purpose Flour (only used 30g weak so I choose to not use those 1-2 layers for the rings.
of it but like to have more in the bowl
to make it easier to coat) 2. Now set up your 3 stations for the coating of the onion rings. First station is your all
purpose flour, salt, pepper, and garlic powder. Mix together.
Salt, Pepper, Garlic Powder
100g Panko Bread Crumbs (only used 3. Next is your egg + egg white station. Whisk those together.
75g but like to have more in the bowl
to make it easier to coat) 4. Last is your panko station. Add to your bowl.
1 Large Egg 5. The order for coating will be into the flour, then the eggs and last into the panko. I use the
50g Egg Whites left hand dry, right hand wet technique to avoid my hands getting super clumpy. It’s a game
changer.
6. So take an onion ring and add to your flour. Then add to your egg making sure all the
areas on the onions are covered. Then add to your panko covering the whole onion with
panko. Repeat this process for all your onion rings.
7. Now spray your air fryer tray with non-stick cooking spray and then carefully add your
onion rings to the tray. In order to fit as many as I can in there, I will add the smaller rings
inside of the bigger rings. Just make sure the smaller ones are not touching the bigger ones
because they won’t cook evenly if they are.
8. Spray tops of onion rings with non-stick cooking spray and then Air Fry on 360 Degrees F
for 7-8 minutes. Repeat this process for all your onion rings and then it’s time to enjoy!
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SALTED CARAMEL
COOKIE DOUGH
C A LORIE S: 343
10g
SER V I N G S IZE:
F AT:
WHOLE RECIPE
CARBS: 18g
30g Flex Vanilla Vegan Protein 1. Add your dry ingredients into a bowl and mix.
Code “FDL” saves you 15% 2. Add your almond milk and mix well until you have a thick batter/dough like
20g Salted Caramel Vegan Protein consistency.
Cookie Butter
3. Add to your freezer for 15-20 minutes to cool and thicken up.
12g Powdered PB
4. Then add your mini chocolate chips and enjoy!
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PROTEIN COOKIE
DOUGH
C A LORIE S: 421
13g
SER V I N G S IZE:
F AT:
WHOLE RECIPE
CARBS: 34g
30g Flex Vanilla Vegan Protein 1. Add all of your dry ingredients (except for the mini chocolate chips) to a bowl and
Powder (or protein of your choice) mix, then add your wet ingredients and mix some more.
20g Peanut Butter Party Protein 2. Add to the fridge to cool for at least an hour.
Cookie Butter Powder
3. Once cool, fold in your chocolate chips.
10g Almond Flour
5g Coconut Flour
30g Sugar Free Maple Syrup
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MORE SIMPLE PROTEIN

COOKIE DOUGH
C A LORIE S: 287
8g
SER V I N G S IZE:
F AT:
WHOLE RECIPE
CARBS: 15g
30g Flex Vanilla Vegan Protein 1. Add your dry ingredients into a bowl and mix.
Code “FDL” saves you 15% 2. Add your almond milk and mix well till you have a thick batter/dough like
20g Peanut Butter Party Protein consistency.
4. Then add your mini chocolate chips and enjoy!
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PROTEIN BROWNIE
BATTER
C A LORIE S: 358
10g
SER V I N G S IZE:
F AT:
WHOLE RECIPE
CARBS: 34g
30g Flex Chocolate Vegan Protein 1. Add all of your dry ingredients (except for the mini chocolate chips) to a bowl and
Powder (or protein of your choice) mix, then add your wet ingredients and mix some more.
20g Brownie Batter Protein Cookie 2.Add your chocolate chips to a small bowl and microwave for 60-75 seconds till
Butter Powder melted. Then mix into your brownie batter.
20g Black Cocoa Powder (Can sub 3. Add to the fridge to cool for a couple hours and then enjoy!
with Unsweetened Cocoa Powder)
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THE MORE SIMPLE PROTEIN

BROWNIE BATTER RECIPE
C A LORIE S: 223
4g
SER V I N G S IZE:
F AT:
WHOLE RECIPE
CARBS: 10g
30g Flex Chocolate Vegan Protein 1. Add your dry ingredients into a bowl and mix.
Code “FDL” saves you 15% 2. Add your almond milk and mix well till you have a thick batter/dough like
20g Brownie Batter Protein Cookie consistency.
Butter Powder
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MOCHA LATTE PROTEIN

BROWNIE BATTER
C A LORIE S: 243
5g
SER V I N G S IZE:
F AT:
WHOLE RECIPE
CARBS: 10g
30g Flex Chocolate Vegan Protein 1. Add all dry ingredients into a bowl and mix.
Code “FDL” saves you 15% 2. Add almond milk and mix till you have brownie batter like consistency.
20g Mocha Latte Protein Cookie 3. Add to the fridge (freezer to expedite the process) to cool and then enjoy!
Butter Powder
3g Zero Cal Sweetener of your choice • Add some mini chocolate chips for that extra chocolate kick!
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PROTEIN FROSTED ANIMAL

CRACKER CHEESECAKE FROSTING
C A LORIE S: 41
1g
SER V I N G S IZE:
F AT:
2 TBSP (32G)
CARBS: 1g
8 P R OT E I N : 6g
220g Fat Free Cream Cheese 1. Add all ingredients to your food processor and blend on low until all ingredients are
227g Plain NonFat Greek Yogurt combined and you get a smooth frosting-like consistency. This might take stopping
from time to time to scrape the frosting off the sides.
45g Flex Vanilla Whey Protein Powder
(or protein of your choice) Code “FDL” 2. Now add to your storing vessels of choice and add to the fridge to cool and set for
saves you 15%
2-3 hours. I prefer to let it sit overnight.
15g Birthday Cake Batter Protein
Cookie Butter Powder 3. Then once set, these are ready to go! Enjoy!
•I add these to mason jars to stay fresh in the fridge for 7-10 days! This recipe makes
enough for 4 of these small mason jars.
•And the dope part is this recipe is incredibly customizable! I just showed you the
base!
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PROTEIN CHURRO
CHEESECAKE DIP
C A LORIE S: 299
3g
SER V I N G S IZE:
F AT:
ENTIRE RECIPE
CARBS: 18g
110g Fat Free Cream Cheese 1. Add all ingredients to your food processor and blend on low until all ingredients are
113g Plain NonFat Greek Yogurt combined and you get a smooth frosting-like consistency. This might take stopping
from time to time to scrape the frosting off the sides.
(or protein of your choice) Code “FDL” 2. Now add to your storing vessels of choice and add to the fridge to cool and set for
saves you 15%
2-3 hours. I prefer to let it sit overnight.
15g Frosted Cinnamon Roll Protein
Cookie Butter Powder 3. Then once set, these are ready to go! Enjoy!
2g Ground Cinnamon •I add these to mason jars to stay fresh in the fridge for 7-10 days! This recipe makes
100ml Unsweetened Almond Milk enough for 4 of these small mason jars.
•And the dope part is this recipe is incredibly customizable! I just showed you the
base!
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S’MORES PROTEIN COOKIE

SKILLET
C A LORIE S: 570
17g
SER V I N G S IZE:
F AT:
WHOLE SKILLET
CARBS: 54g
30g Flex Vanilla Whey Protein Powder 1. Add all your dry ingredients into a bowl and mix to avoid clumping.
saves you 15% 2.Add your wet ingredients and mix till you have a cookie dough like consistency.
20g Peanut Butter Party Protein Then add to the fridge to cool for about 20 minutes.
3. Take your 6.5in cast iron skillet and spray with non-stick cooking spray. Then add
15g All Purpose Flour your cookie dough to the cast iron pan and evenly spread it until the whole pan is
10g Almond Flour covered. I wet my fingers with cold water to keep my hands from sticking to the dough
5g Coconut Flour while spreading it. Add your toppings now.
2g Zero Cal Sweetener of your choice 4.Add to your air fryer on 250 Degrees F for 6 minutes. Once done, it might seem
3g Baking Soda underbaked which is fine! Let it cool for an hour or so to set. Then take out your slices
and enjoy!
1 Large Egg
15 Mini Chocolate Chips
10g Mini Marshmallows
8g Crushed Graham Crackers
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RED VELVET PROTEIN

COOKIE SKILLET
C A LORIE S: 504
17g
SER V I N G S IZE:
F AT:
WHOLE SKILLET
CARBS: 40g
20g Red Velvet Protein Cookie Butter Then Add to the fridge to cool for about 20 minutes.
Powder
5g Unsweetened Baking Cocoa while spreading it. Add your toppings now.
2g Zero Cal Sweetener of your choice 4.Add to your air fryer at 250 Degrees F for 6 minutes. Once done, it might seem
3g Baking Soda undercooked which is fine! Let it cool for an hour or so to set. Then take out your slices
and enjoy!
1 Large Egg
30 Drops Red Food Coloring
15g Mini White Chocolate Chips
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REESE’S PROTEIN COOKIE

SKILLET
C A LORIE S: 434
13g
SER V I N G S IZE:
F AT:
ENTIRE SKILLET
CARBS: 31g
20g Cookies & Cream Protein Cookie Then Add to the fridge to cool for about 20 minutes.
Butter Powder
5g Black Cocoa Powder while spreading it. Add your toppings now.
2g Zero Cal Sweetener of your choice 4.Add to your air fryer on 250 Degrees F for 6 minutes. Once done, it might seem
3g Baking Soda underbaked which is fine! Let it cool for an hour or so to set. Then take out your slices
and enjoy!
1 Large Egg
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FRUITY CEREAL PROTEIN

COOKIE SKILLET
C A LORIE S: 128
4g
SER V I N G S IZE:
F AT:
ONE SLICE
CARBS: 11g
30g Flex Vanilla Whey Protein Powder 1. Add all your dry ingredients into a bowl (except fruity pebbles and white chocolate
(or protein of your choice) Code “FDL” chips) and mix to avoid clumping.
saves you 15%
20g Fruity Cereal Protein Cookie 2. Add your wet ingredients and mix till you have a cookie dough like consistency.
Butter Powder Then fold in your crushed fruity pebbles and white chocolate chips. Add to the fridge to
15g All Purpose Flour cool for about 20 minutes.
10g Almond Flour 3. Take your 6.5in cast iron skillet and spray with non-stick cooking spray. Then add
5g Coconut Flour your cookie dough to the cast iron pan and evenly spread it until the whole pan is
covered. I wet my fingers with cold water to keep my hands from sticking to the dough
while spreading it.
3g Baking Soda
4.Add to your air fryer on 250 Degrees F for 6 minutes. Once done, it might seem
underbaked which is fine! Let it cool for an hour or so to set. Then take out your slices
30g Sugar Free Maple Syrup and enjoy!
1 Large Egg
10g Fruity Pebbles
10g White Chocolate Chips
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Food That Smacks
SOFT & CHEWY CHOCOLATE

CHIP PROTEIN COOKIES
C A LORIE S: 44
1.75g
SER V I N G S IZE:
F AT:
1 COOKIE
CARBS: 4.25g
18 P R OT E I N : 5.5g
1. Preheat your oven to 350 Degrees F. Add all your dry ingredients into a bowl (except mini chocolate
60g Flex Vanilla Whey Protein Powder chips) and mix to avoid clumping.
saves you 15% 2. Add your wet ingredients and mix till you have a cookie dough like consistency. Then fold in your mini
chocolate chips.
40g Peanut Butter Party Protein
Cookie Butter Powder 3. Line your oven safe pan with parchment paper and then use your cookie dough scooper to add the
cookie dough balls across the parchment paper. I have a medium size cookie scooper. Remember this
dough should make 18 cookies. Leave enough room to press these dough a bit before baking!
20g Almond Flour
4. Add to the oven for EXACTLY 4 minutes. Once done, it might seem underbaked which is fine! Let them
10g Coconut Flour cool on the pan for 15 minutes or so to set. Make sure to not use a spatula or anything to take them off the
parchment until they have set. If you lift them off their original spot, when they set, they will more than likely
5g Zero Cal Sweetener of your choice shrink more than we’d want. Once set, then it’s time to enjoy!
4g Baking Soda
*KEY POINTS & SUBSTITUTIONS:
• The balance between the 3 flours is essential for this recipe so I can’t offer any suggestions. They all have
60g Sugar Free Maple Syrup their own characteristics and qualities that work together to create an amazing texture for the cookies.
2 Large Egg • If you only have a Whey Protein and not a blend, then I can almost guarantee yours will not come out as
doughy. A solely whey protein does not hold up well for baking due to how little moisture a whey without
30 Mini Chocolate Chips the casein can hold.
• If you want to sub out the cookie butter powder, my best alternative would be a vanilla or peanut butter
vegan protein. The vegan protein provides added density to the cookies so they do not come out with a
cakey texture. The only other alternative that might work for subbing the cookie butter powder would be a
powdered peanut butter
• Bake time EXACTLY 4 Minutes. Also, oven temps will vary so maybe do a test with a few cookies before
doing the whole batch just to give the timing right.
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PEANUT BUTTER OREO

PROTEIN COOKIES
C A LORIE S: 44
1.75g
SER V I N G S IZE:
F AT:
1 COOKIE
CARBS: 4.25g
18 P R OT E I N : 5.5g
*MACROS ARE WITHOUT PB DRIZZLE
AND OREO CRUMBLES TO MAKE IT
EASIER FOR YOU TO TRACK AND
CUSTOMIZE
60g Flex Vanilla Whey Protein Powder 1. Preheat your oven to 350 Degrees F. Add all your dry ingredients into a bowl and
(or protein of your choice) Code “FDL” mix to avoid clumping.
saves you 15%
40g Cookies & Cream Protein Cookie 2. Add your wet ingredients and mix till you have a cookie dough like consistency.
Butter Powder
3. Line your oven safe pan with parchment paper and then use your cookie dough
30g All Purpose Flour scooper to add the cookie dough balls across the parchment paper. I have a medium
20g Almond Flour size cookie scooper. Remember this dough should make 18 cookies. Leave enough
10g Black Cocoa Powder room to press these dough a bit before baking!
5g Zero Cal Sweetener of your choice 4. Dip your fingers into a little bit of water and then press the cookie dough balls into
4g Baking Soda the shape of medium size cookies like the chewy chips ahoy ones.
100g Plain NonFat Greek Yogurt 5. Add to the oven for EXACTLY 4 minutes. Once done, they might seem undercooked
60g Sugar Free Maple Syrup which is fine! Let them cool on the pan for 15 minutes or so to set. Make sure to not
use a spatula or anything to take them off the parchment until they have set. If you lift
2 Large Egg
them off their original spot, when they set, they will more than likely shrink more than
*Peanut Butter we’d want. Once set, add your peanut butter drizzle on top along with some crushed
*Oreo Crumbles oreos. Then it’s time to enjoy!
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SALTED CARAMEL
PROTEIN COOKIES
C A LORIE S: 44
1.75g
SER V I N G S IZE:
F AT:
1 COOKIE
CARBS: 4.25g
18 P R OT E I N : 5.5g
*MACROS ARE WITHOUT CARAMEL
SAUCE
60g Flex Vanilla Whey Protein Powder 1. Preheat your oven to 350 Degrees F. Add all your dry ingredients into a bowl
(or protein of your choice) Code “FDL” (except butterscotch chips) and mix to avoid clumping.
saves you 15%
40g Salted Caramel Protein Cookie 2.Add your wet ingredients and mix till you have a cookie dough like consistency.
Butter Powder Then fold in your butterscotch chips.
30g All Purpose Flour 3. Line your oven safe pan with parchment paper and then use your cookie dough
20g Almond Flour scooper to add the cookie dough balls across the parchment paper. I have a medium
10g Coconut Flour size cookie scooper. Remember this dough should make 18 cookies. Leave enough
room to press these dough a bit before baking!
4g Baking Soda 4. Dip your fingers into a little bit of water and then press the cookie dough balls into
the shape of medium size cookies like the chewy chips ahoy ones.
Pinch of Sea Salt
100g Plain NonFat Greek Yogurt 5. Add to the oven for EXACTLY 4 minutes. Once done, they might seem undercooked
which is fine! Let them cool on the pan for 15 minutes or so to set. Make sure to not
2 Large Egg them off their original spot, when they set, they will more than likely shrink more than
30g Butterscotch Chips we’d want. Once set, then add a little caramel drizzle and sea salt flakes on top of the
cookies. Then once the caramel sets, it’s time to enjoy!
Caramel Sauce
Sea Salt Flakes
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PUMPKIN SNICKERDOODLE
PROTEIN COOKIES
C A LORIE S: 53
1.5g
SER V I N G S IZE:
F AT:
1 COOKIE
CARBS: 5g
60g Flex Vanilla Whey Protein Powder 1. Preheat your oven to 350 Degrees F. Add all your dry ingredients into a bowl and
(or protein of your choice) Code “FDL” mix to avoid clumping.
saves you 15%
40g Pumpkin Spice Protein Cookie 2. Add your wet ingredients and mix till you have a cookie dough like consistency.
Butter Powder
3. Line your oven safe pan with parchment paper and then use your cookie dough
30g All Purpose Flour scooper to add the cookie dough balls across the parchment paper. I have a medium
20g Almond Flour size cookie scooper. Remember this dough should make 18 cookies. Leave enough
10g Coconut Flour room to press these dough a bit before baking!
5g Zero Cal Sweetener of your choice 4. Dip your fingers into a little bit of water and then press the cookie dough balls
4g Baking Soda into the shape of medium size cookies like the chewy chips ahoy ones. Once all are
pressed into shape, add your granulated sugar and cinnamon into a bowl and mix.
Pinch of Sea Salt
Then sprinkle it on top of your cookies.
100g Canned Pure Pumpkin
5. Add to the oven for EXACTLY 4 minutes. Once done, they might seem underbaked
60g Sugar Free Pancake Syrup
2 Large Eggs use a spatula or anything to take them off the parchment until they have set. If you lift
30g Granulated Sugar them off their original spot, when they set, they will more than likely shrink more than
we’d want. Once set, then it’s time to enjoy!
3g Ground Cinnamon
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ESPRESSO CHOCOLATE FUDGE

SEA SALT PROTEIN COOKIES
C A LORIE S: 44
1.75g
SER V I N G S IZE:
F AT:
1 COOKIE
CARBS: 4.25g
18 P R OT E I N : 5.5g
(or protein of your choice) Code “FDL” (except mini chocolate chips and sea salt flakes) and mix to avoid clumping.
saves you 15%
40g Mocha Protein Cookie Butter 2.Add your wet ingredients and mix till you have a cookie dough like consistency.
Powder Then fold in your mini chocolate chips.
10g Unsweetened Baking Cocoa size cookie scooper. Remember this dough should make 18 cookies. Leave enough
4g Baking Soda 4. Dip your fingers into a little bit of water and then press the cookie dough balls
into the shape of medium size cookies like the chewy chips ahoy ones. Once all are
Pinch of Sea Salt
pressed into shape, sprinkle your sea salt flakes on top.
5. Add to the oven for EXACTLY 4 minutes. Once done, they might seem undercooked
60g Sugar Free Pancake Syrup
2 Large Eggs use a spatula or anything to take them off the parchment until they have set. If you lift
30g Mini Chocolate Chips them off their original spot, when they set, they will more than likely shrink more than
Sea Salt Flakes
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SUGAR COOKIE CHEESECAKE

PROTEIN COOKIES
C A LORIE S: 66
2g
SER V I N G S IZE:
F AT:
1 COOKIE
CARBS: 6g
(or protein of your choice) Code “FDL” (except sprinkles and mix to avoid clumping.
saves you 15%
40g Birthday Cake Batter (Whey 2.Add your wet ingredients and mix till you have a cookie dough like consistency.
Version) Protein Cookie Butter Powder Then fold in your sprinkles.
10g Coconut Flour size cookie scooper. Remember this dough should make 18 cookies. Leave enough
4g Baking Soda 4. Dip your fingers into a little bit of water and then press the cookie dough balls into
Pinch of Sea Salt
100g Fat Free Cream Cheese (Room 5. Add to the oven for EXACTLY 4 minutes. Once done, they might seem underbaked
Temp) which is fine! Let them cool on the pan for 15 minutes or so to set. Make sure to not
them off their original spot, when they set, they will more than likely shrink more than
2 Large Eggs we’d want. Once set, then it’s time to enjoy!
45g Sprinkles
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Food That Smacks
SOFT & CHEWY RED VELVET

PROTEIN COOKIES
C A LORIE S: 44
1.75g
SER V I N G S IZE:
F AT:
1 COOKIE
CARBS: 4.25g
18 P R OT E I N : 5.5g
(or protein of your choice) Code “FDL” (except mini chocolate chips) and mix to avoid clumping.
saves you 15%
40g Red Velvet Protein Cookie Butter 2. Add your wet ingredients (except red food coloring) and mix till you have a cookie
Powder dough like consistency. Then add your red food coloring and mix till you have that
30g All Purpose Flour authentic red velvet color. Then fold in your mini white chocolate chips.
20g Almond Flour 3. Line your oven safe pan with parchment paper and then use your cookie dough
10g Unsweetened Baking Cocoa scooper to add the cookie dough balls across the parchment paper. I have a medium
size cookie scooper. Remember this dough should make 18 cookies. Leave enough
4g Baking Soda
4. Dip your fingers into a little bit of water and then press the cookie dough balls into
Pinch of Sea Salt
5. Add to the oven for EXACTLY 4 minutes. Once done, they might seem undercooked
2 Large Egg use a spatula or anything to take them off the parchment until they have set. If you lift
30g Mini White Chocolate Chips them off their original spot, when they set, they will more than likely shrink more than
About 40 Drops Red Food Coloring
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FUDGEY DAIRY FREE PROTEIN

BROWNIES
C A LORIE S: 106
SER V I N G S IZE:
1 SLICE
F AT: 2g
CARBS: 11g
30g All Purpose Flour 1. Add all of your dry ingredients to a bowl and mix to avoid clumping. Add in your
30g Flex Chocolate Vegan Protein pumpkin, maple syrup, and egg with the dry ingredients until you get a thick batter like
Powder (or protein of your choice) consistency. Microwave your 15g chocolate chips in a small dish till melted (About 45
Code “FDL” saves you 15% seconds) and then add to your brownie batter.
20g Brownie Batter
ProteinCookieButter Powder 2. Spray your 6.5 in cast iron skillet with non-stick cooking spray, then add your batter
evenly until the whole pan is covered.
2g Baking Powder 3. Add your pan to the Air Fryer on 275 degrees F for 8 minutes! Once it’s done, take
the pan out and enjoy!
100g Canned Pumpkin
1 Large Egg •Pro-tip: if you let it cool for a bit, the middle will start to set and still be fudgy!
15g Mini Chocolate Chips •Oven tip: bake it in the oven at 350 degrees F for 10 minutes!
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PROTEIN FRIED
OREOS
C A LORIE S: 100
SER V I N G S IZE:
1 FRIED OREO
F AT: 2.5g
CARBS: 15g
14 P R OT E I N : 4.5g
14 Reduced-Fat Oreos 1. Add all your dry ingredients into a bowl and mix to avoid clumping. Now add your
80g All-Purpose Flour wet ingredients and combine till it’s a smooth batter. Add batter to the freezer to cool
for 5-10 minutes to help thicken up a bit more.
(or protein of your choice) Code “FDL” 2. Once your batter is cool, take it out and it’s time to dip your Oreos. Before doing
saves you 15%
that, spray your air fryer with non-stick cooking spray and then dip once oreo at a
30g Birthday Cake Batter Vegan time into your bowl of matter and cover with batter. I prefer to use a fork here. Once
Protein Cookie Butter Powder
covered, add to your air fryer. Repeat this process for all 7 for your first batch.
16g Coconut Flour
3. Air fry the Oreos on 400 degrees F for 3 minutes. Repeat the process for the
second batch of 7. Once done, sprinkle some powdered sugar on top and enjoy!
6g Baking Powder
20g Sprinkles (optional)
100g Egg Whites
200ml Unsweetened Vanilla Almond
Milk
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PROTEIN CINNAMON
ROLLS
C A LORIE S: 130
SER V I N G S IZE:
1 CINNAMON
F AT: 1.5g
ROLL 16g
CARBS:
9 P R OT E I N : 12.5g
INGREDIENTS FOR 1. Preheat your oven to 350 degrees F. Add all your cinnamon roll dough ingredients
CINNAMON ROLL DOUGH
into your food processor and pulse till all is combined. Add to a bowl and add to the
150g All Purpose Flour (can use Self fridge for 20 minutes to cool.
Rising Flour and omit baking powder)
30g Flex Vanilla Whey Protein Powder (or 2. While the dough is cooling, make your filling/frosting by adding all your ingredients
protein of your choice) Code “FDL” saves into your food processor and process till you have smooth consistency. You’ll probably
you 15%
have to stop and scrape the sides a few times to make sure all is combined. Add to the
30g Frosted Cinnamon Roll Protein fridge to cool and thicken up.
6g Zero Cal Sweetener of your choice 3. Now that your dough has cooled, lightly flour your rolling surface (I use an extra
large one!), add your dough and then sprinkle a little bit more flour on top.
4g Ground Cinnamon
8g Baking Powder 4. Now roll out your dough into a rectangle about 0.5in thick.
227g Plain NonFat Greek Yogurt 5. Add your frosting onto your roll to cover it all. This does not have to be too thick of a
28g Light Butter (I used the brand Smart layer.
Balance and the macros per 1Tbsp (14g)
was 5g Fat, 0g Carbs, 0g Protein) 6. Carefully roll your cinnamon roll. I use a bread scraper to help with the rolling. They
INGREDIENTS FOR FILLING are like $6 and are a lifesaver for making anything with dough.
& FROSTING (MAKES BIG
BATCH) 7. Once your cinnamon roll is formed, slice into 9 equal size cinnamon rolls.
220g Fat Free Cream Cheese
8. Spray your 6.5 cast iron skillet with non-stick cooking spray and then evenly add
227g Plain NonFat Greek Yogurt your rolls to it. Add to the oven for 23 minutes.
60g Flex Vanilla Whey Protein Powder (or
protein of your choice) Code “FDL” saves 9. Once done, let cool for 10 minutes. Then add your frosting on top and then enjoy!
you 15%
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PROTEIN BIRTHDAY CAKE

ROLLS
C A LORIE S: 128
SER V I N G S IZE:
1 CAKE ROLL
F AT: 1.75g
CARBS: 15g
150g All Purpose Flour (can use Self 1. Preheat your oven to 350 degrees F. Add all your cinnamon roll dough ingredients
Rising Flour and omit baking powder) into your food processor and pulse till all is combined. Add to a bowl and add to the
30g Flex Vanilla Whey Protein Powder fridge for 20 minutes to cool.
saves you 15% 2. While the dough is cooling, make your filling/frosting by adding all your ingredients
30g Birthday Cake Batter Vegan into your food processor and process till you have smooth consistency. You’ll probably
Protein Cookie Butter Powder have to stop and scrape the sides a few times to make sure all is combined. Add to the
fridge to cool and thicken up.
8g Baking Powder 3. Now that your dough has cooled, lightly flour your rolling surface (I use an extra
28g Light Butter 4. Now roll out your dough into a rectangle about 0.5in thick.
5. Add your frosting onto your roll to cover it all. This does not have to be too thick of a
layer.
6. Carefully roll your cinnamon roll. I use a bread scraper to help with the rolling. They
are like $6 and are a lifesaver for making anything with dough.
7. Once your cinnamon roll is formed, slice into 9 equal size cinnamon rolls.
your rolls to it. Add to the oven for 23 minutes.
9. Once done, let cool for 10 minutes. Then add your frosting on top, some homemade
red velvet cake pieces and then enjoy! 98
Food That Smacks
DAIRY FREE PB&J PROTEIN

CINNAMON ROLLS
C A LORIE S: 116
SER V I N G S IZE:
1 CINNAMON
F AT: 2.75g
ROLL 15.5g
CARBS:
9 P R OT E I N : 7g
30g Flex Vanilla Vegan Protein fridge for 20 minutes to cool.
Code “FDL” saves you 15% 2. While the dough is cooling, make your filling/frosting by adding all your ingredients
30g Peanut Butter Party Cookie Butter into your food processor and process till you have smooth consistency. You’ll probably
Powder have to stop and scrape the sides a few times to make sure all is combined. Add to the
4g Ground Cinnamon 3. Now that your dough has cooled, lightly flour your rolling surface (I use an extra
8g Baking Powder
200g Coconut Yogurt 4. Now roll out your dough into a rectangle about 0.5in thick.
28g Light Butter 5. Add your frosting onto your roll to cover it all. This does not have to be too thick of a
layer.
INGREDIENTS FOR FILLING: 6. Carefully roll your cinnamon roll. I use a bread scraper to help with the rolling. They
120g Sugar Free Strawberry Jelly
50g Fresh Strawberries 7. Once your cinnamon roll is formed, slice into 9 equal size cinnamon rolls.
Food That Smacks
RED VELVET PROTEIN

CINNAMON ROLLS
C A LORIE S: 128
SER V I N G S IZE:
1 CINNAMON
F AT: 1.75g
ROLL 15g
CARBS:
30g Flex Vanilla Whey Protein Powder fridge for 20 minutes to cool.
saves you 15% 2. While the dough is cooling, make your filling/frosting by adding all your ingredients
30g Red Velvet Protein Cookie Butter into your food processor and process till you have smooth consistency. You’ll probably
Powder have to stop and scrape the sides a few times to make sure all is combined. Add to the
6g Zero Cal Sweetener of your choice 3. Now that your dough has cooled, lightly flour your rolling surface (I use an extra
4g Ground Cinnamon
8g Baking Powder 4. Now roll out your dough into a rectangle about 0.5in thick.
227g Plain NonFat Greek Yogurt 5. Add your frosting onto your roll to cover it all. This does not have to be too thick of a
28g Light Butter layer.
About 50 Drops of Red Food Coloring 6. Carefully roll your cinnamon roll. I use a bread scraper to help with the rolling. They
7. Once your cinnamon roll is formed, slice into 9 equal size cinnamon rolls.
Food That Smacks
VEGAN OREO PROTEIN FROSTY

SER V I N G S IZE:
C A LORIE S: 246
WHOLE FROSTY
F AT: 6g
1
P R OT E I N : 34g
MACROS DON’T INCLUDE
ICING OR TOPPINGS
30g Flex Vanilla Vegan Protein 1. Add the ice and then all your dry ingredients to a food processor. Then add almond milk.
Code “FDL” saves you 15% 2. Add your cover on top and it’s recommended to put a kitchen rag on the processor and
hold it down when you press start as all of the power that’s generated might cause the
Butter Powder ingredients to seep out the sides.
10g Black Cocoa Powder 3. Process on high for 10-12 minutes until all the ice is gone. Over processing will lead to a
whipped type consistency. Just enough will lead to a thick consistency.
8g Sugar Free/Fat Free White
Chocolate Pudding Mix 4. While the frosty is processing, make up the protein icing by combining all of the dry
4g Zero Cal Sweetener of your choice ingredients in a bowl. Mix to avoid clumping and then add the greek yogurt and mix.
Then slowly add water and mix until it yields a thick frosting like consistency. Place in the
1-2g Xanthan Gum
refrigerator to cool until the frosty is done.
200g Unsweetened Vanilla Almond
Milk 5. Once frosty is done processing, add desired toppings and enjoy!
300g Crushed Ice
PRO TIPS:
• If xanthan gum hurts your stomach, make sure to weigh out 2g. This is a small amount and
it’s easy to overshoot this and add more than 2g. If it’s still bothering you, try out 1g and see
how you feel. You can also try a substitute of 2g of Guar Gum.
• If you want your frosty super thick and not as fluffy, use less liquid and ice.
• If you’re not using the same food processor, I can’t promise the frosty will come out
the same. It’s the perfect power level for what you’ll need to create the best frosty. Most
blenders are too powerful.
• If you want to make a half serving, just use half the ingredients.
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VANILLA PROTEIN
FROSTY
SER V I N G S IZE:
C A LORIE S: 212
WHOLE FROSTY
F AT: 4g
1
P R OT E I N : 28g
31g Flex Vanilla Whey Protein 1. Add the ice and then all your dry ingredients to a food processor. Add almond milk.
Powder (or protein of your
choice) Code “FDL” saves you 2. Add your cover on top and it’s recommended to put a kitchen rag on the processor and
15% hold it down when you press start as all of the power that’s generated might cause the
15g Birthday Cake Protein ingredients to seep out the sides.
Cookie Butter
3.Process on high for 10-12 minutes until all the ice is gone. Over processing will lead to a
3g Zero Cal Sweetener of your
choice whipped type consistency. Just enough will lead to a thick consistency.
8g Sugar Free/Fat Free White 4. Once done, add desired toppings and enjoy!
Chocolate Pudding Mix
2g Xanthan Gum
PRO TIPS:
200ml Unsweetened Vanilla
Almond Milk • If xanthan gum hurts your stomach, make sure to weigh out 2g. This is a small amount
300g Ice and it’s easy to overshoot this and add more than 2g. If it’s still bothering you, try out 1g
and see how you feel. You can also try a substitute of 2g of Guar Gum.
• If you’re not using the same food processor (I use a Hamilton Beach food processor), I
can’t promise the frosty will come out the same. It’s the perfect power level for what you’ll
need to create the best frosty. Most blenders are too powerful.
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OREO PROTEIN FROSTY

SER V I N G S IZE:
C A LORIE S: 252
WHOLE FROSTY
F AT: 6g
1
P R OT E I N : 32g
MACROS DON’T INCLUDE
ICING OR TOPPINGS
20g Flex Vanilla Whey Protein Powder 1. Add the ice and then all your dry ingredients to a food processor. Then add almond milk.
saves you 15% 2. Add your cover on top and it’s recommended to put a kitchen rag on the processor and
15g Cookies & Cream Protein Cookie hold it down when you press start as all of the power that’s generated might cause the
Butter Powder ingredients to seep out the sides.
20g Black Cocoa Powder 3. Process on high for 10-12 minutes until all the ice is gone. Over processing will lead to a
3g Zero Cal Sweetener of your choice whipped type consistency. Just enough will lead to a thick consistency.
8g Sugar Free/Fat Free White Chocolate 4. While the frosty is processing, make up the protein icing by combining all of the dry
Pudding Mix
ingredients in a bowl. Mix to avoid clumping and then add the greek yogurt and mix.
2g Xanthan Gum Then slowly add water and mix until it yields a thick frosting like consistency. Place in the
200ml Unsweetened Vanilla Almond Milk refrigerator to cool until the frosty is done.
300g Ice 5. Once frosty is done processing, add desired toppings and enjoy!
PROTEIN ICING ON TOP PRO TIPS:

(USED ¼ OF ICING) • If xanthan gum hurts your stomach, make sure to weigh out 2g. This is a small amount and
8g Flex Vanilla Whey Protein Powder it’s easy to overshoot this and add more than 2g. If it’s still bothering you, try out 1g and see
(or protein of your choice) Code “FDL” how you feel. You can also try a substitute of 2g of Guar Gum.
saves you 15%
8g Powdered Sugar
2g Sugar Free/Fat Free White Chocolate • If you’re not using the same food processor, I can’t promise the frosty will come out
Pudding Mix the same. It’s the perfect power level for what you’ll need to create the best frosty. Most
blenders are too powerful.
20g Plain Nonfat Greek Yogurt
10ml Cold Water • If you want to make a half serving, just use half the ingredients.
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RED VELVET OREO

PROTEIN FROSTY
C A LORIE S: 228
SER V I N G S IZE:
WHOLE FROSTY F AT: 4g
CARBS: 23g
MACROS DON’T INCLUDE TOPPINGS
20g Flex Vanilla Whey Protein Powder 1. Add the ice and then all your dry ingredients to a food processor Then add almond milk
(or protein of your choice) Code “FDL” and food coloring.
saves you 15%
2. Add your cover on top and it’s recommended to put a kitchen rag on the processor and
12g Red Velvet Protein Cookie Butter
Powder hold it down when you press start as the all of the power that’s generated might cause the
ingredients to seep out the sides.
8g Sugar Free/Fat Free White 3. Process on high for 10-12 minutes until all the ice is gone. Over processing will lead to a
Chocolate Pudding Mix whipped type consistency. Just enough will lead to a thick consistency.
2g Xanthan Gum 4. Once done, add desired toppings and enjoy!
10 Drop Red Food Coloring
200ml Unsweetened Vanilla Almond
Milk PRO TIPS:
300g Ice • If xanthan gum hurts your stomach, make sure to weigh out 2g. This is a small amount and
it’s easy to overshoot this and add more than 2g. If it’s still bothering you, try out 1g and see
how you feel. You can also try a substitute of 2g of Guar Gum.
TOPPINGS
2 Reduced Fat Oreos
• If you’re not using the same food processor (I use a Hamilton Beach food processor),
I can’t promise the frosty will come out the same. It’s the perfect power level for what
you’ll need to create the best frosty. Most blenders are too powerful.
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FRUITY CEREAL
CHEESECAKE FROSTING
C A LORIE S: 40
SER V I N G S IZE:
2 TBSP (32G) F AT: 0g
CARBS: 3g
MACROS DON’T INCLUDE TOPPINGS
220g Fat Free Cream Cheese 1. Add all ingredients to your food processor (except the Fruity Pebbles) and blend on low
227g Plain NonFat Greek Yogurt until all ingredients are combined and you get a smooth frosting-like consistency. This might
take stopping from time to time to scrape the frosting off the sides.
(or protein of your choice) Code “FDL” 2. Now, crush up your Fruity Pebbles and mix those in.
saves you 15%
30g Fruity Cereal Protein Cookie
Butter Powder PRO TIP:
8g Zero Cal Sweetener of your choice •I add these to mason jars to stay fresh in the fridge for 7-10 days! This recipe makes
28g Crushed Fruity Pebbles enough for 4 of these small mason jars.
105

Food That Smacks 28076

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Food That Smacks 28076

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Food That Smacks

PROTEIN DONUT HOLES

PROTEIN DONUT HOLES

AIR FRYER KRISPY KREME

AIR FRYER CHOCOLATE

KRISPY KREME DONUTS

NO BAKE PROTEIN OREO

COOKIE DOUGH DONUTS

NO BAKE PROTEIN CHOCOLATE

COOKIE DOUGH DONUTS

NO BAKE PROTEIN OATMEAL

CHOCOLATE CHIP COOKIE DOUGH

NO BAKE OREO PROTEIN

OATMEAL COOKIE DOUGH

BROWN SUGAR CINNAMON

PROTEIN POP TART OATMEAL

8g PB Party Protein Cookie Butter Powder

PROTEIN POP TART OATMEAL

15g Flex Vanilla Whey Protein Powder (or

OREO PROTEIN POP TART

APPLE PIE PROTEIN ALMOND

*Can sub Blue Spirulina Powder for

140g Plain NonFat Greek Yogurt

About 100ml Unsweetened Almond Milk 21

CRISPY WAFFLE HASH

CRISPY WAFFLE HASH BROWNS

AS BUNS BREAKFAST SANDWICH

EGG WHITE OMELETTE

QUESADILLA AND FRIES

ENGLISH MUFFIN BREAKFAST

THE PERFECT PITA

4. Take out, slice up and enjoy!

PEPPERONI PIZZA 4X4

5. 21g more of the Mozzarella to the last quarter

PEPPERONI PIZZA HOT

PEPPERONI PIZZA BAKED

PEPPERONI PIZZA PANINI

5. Then take out, slice in half and enjoy!

PEPPERONI PIZZA FRIES

ROASTED RED PEPPER 99/1

SMASH TURKEY BURGERS

*ADDED 1G FAT FOR EACH BURGER

DELI FRESH CRUNCH

FAJITA CRUNCH WRAP

MAC & CHEESE

Sea Salt 4. Add to the oven for 15 minutes.

7. Add your cauliflower and then it’s time to enjoy!

SPAGHETTI SQUASH &

5. Then slice in half and enjoy!

BACON MAC & CHEESE

3. Once done, slice in half and enjoy!

OVEN ROASTED TURKEY

THE PERFECT SHRIMP

THE PERFECT SALMON

CRISPY POPCORN SHRIMP

BAKED SOUR CREAM & CHEDDAR

PERFECT AIR FRYER

GRILLED CHICKEN SANDWICH

4X4 CRUNCH WRAP

CHICKEN SANDWICH CRUNCHY

6. Air Fry on 360 Degrees F for 5 minutes. Then enjoy!

80 CAL BUFFALO CHICKEN

5. Once done, slice in half and enjoy!

SWEET POTATO BITES