PLANNING WITH

the plating method

A FREE WEEK OF FRESH RECIPES THAT HELPED ME LOSE 75 POUNDS
Contents
WELCOME

THE PLATING METHOD

WEEKLY MEAL PLAN

BREAKFAST RECIPES

LUNCH RECIPES

DINNER RECIPES

DESSERT RECIPES
 WELCOME
Hi! I’m Katie Moore and I’m so happy you are here! At
215 pounds, I began this health journey feeling hopeless
that I would ever be able to get healthy. I didn’t have
the energy to play with the kids, I found myself
spending my day scrolling social media, watching
trashy TV, and wishing I could transform my life, but
never knowing where to begin. I followed a girl on
social media who shared her journey and the seed was
planted...what if?!?!

I pushed play day one on a workout and by the time

the jumping jacks were done in the warm up, I sat on
my couch crying realizing how far I had let myself go,
but THAT, believe it or not, was a blessing. It made me
focus on nutrition and in that first month, I lost 14
pounds and went on to lose 75 in that first year. I have
always focused on nutrition and the plating method
that I share with you has not only changed my life, but
is about to change yours too! Lets do this!

Why the Plating Method?

I was so tired of nutiriton feeling like a full time job. I
had counted calories, macros, points, tried fad diets,
diet pills, restricted, and always lost weight only to
gain it back plus some.
The plating method is simple, sensible, and
sustainable. There is room for all food, but you will
learn when to eat it so that your body is fueled up and
allow you to feel your best.
The plating method doesn’t require you to be a
mathematician to see results, but rather is a flexible
approach to nutrition that allows you to live your life,
learn to eat at social events, on holidays, out at
restaurants, and feed your family, while still nourishing
the pickiest of eaters.
I just know this is going to change your life. So this is
just a glimpse. I pray this gets you started, but that you
will ultimately join my accountability group so that
you and I can be in community on this journey
together.
 THE PLATING METHOD
EAT THE RAINBOW - TRACK YOUR PLATE

PROTEIN 50% CARBOHYDRATES 50%

BREAKFAST

PROTEIN 25%

VEGETABLES 50%

PROTEIN 25%
CARBOHYDRATES 25%

LUNCH

VEGETABLES 75%

DINNER

BUILD YOUR PLATE USING RATIOS!

 weekly MEAL PLAN
This is just a look at all the incredible food you can enjoy on this plan! You do not need to plan a different recipe
for every meal. Ilana suggests 1-2 choices for breakfast and lunch and repeat as needed to fill your week.

MONDAY
Breakfast Lunch Dinner Dessert

French toast Slow cooker veggie Carrot cake

casserole Lemon chicken soup
soup mug cake

TUESDAY
Breakfast Lunch Dinner Dessert

Double cheese Winter vegetable Mushroom cap pizzas Baked pears

breakfast tart stew

WEDNESDAY
Breakfast Lunch Dinner Dessert

French toast Chicken tortilla soup Cheesy chicken Popcorn

casserole veggie casserole

THURSAY
Breakfast Lunch Dinner Dessert

Double cheese Chicken tortilla soup Cheesy chicken

breakfast tart Chocolate candy bark
veggie casserole

FRIDAY
Breakfast Lunch Dinner Dessert

High protein 3 cheese mac and Unstuffed cabbage Popcorn

lava cake cheese soup

SATURDAY
Breakfast Lunch Dinner Dessert

Cinnamon roll cloud Slow cooker meat Swedish meatball Cinnamon swirl latte
break and potatoes dinner

SUNDAY
Breakfast Lunch Dinner Dessert

Biscuits and gravy Slow cooker meat Mushroom cap pizzas Cinnamon swirl latte
and potatoes
 weekly MEAL PLAN
MONDAY
Breakfast Lunch Dinner Snacks

TUESDAY
Breakfast Lunch Dinner Snacks

WEDNESDAY
Breakfast Lunch Dinner Snacks

THURSAY
Breakfast Lunch Dinner Snacks

FRIDAY
Breakfast Lunch Dinner Snacks

SATURDAY
Breakfast Lunch Dinner Snacks

SUNDAY
Breakfast Lunch Dinner Snacks
Breakfast
CHEESY EGGS AND TOAST
BROCOLLI BREAKFAST BITES
CHICKPEA AVOCADO TOAST
BUNNY BANANZA SHAKE
GLAZED PROTEIN DONUTS
Cheesy Eggs and Toast
Makes a delicious
breakfast or lunch option!

Ingredients Prep Time: 5 Minutes

1 tsp. olive oil (or nonstick cooking spray)
Cooking Time: 9 Minutes
1⁄2 cup veggies of your choice (I like sliced
mushrooms or raw spinach) Serves: 1
4 large egg whites (1/2 cup)
2 Tbsp. cottage cheese
1⁄2 tsp. hot pepper sauce (optional)
2 slices whole-grain bread, toasted*

Instructions
1. Heat oil in medium nonstick skillet over
medium heat. Add veggies, if desired; cook,
stirring frequently, for 2 to 3 minutes.
2. Add egg whites; cook, slowly stirring with a
spatula, for 2 to 3 minutes, or until eggs start
to set.
3. Add cheese; cook, stirring frequently, for 2
minutes, or until eggs reach desired
consistency.
4. Drizzle eggs with hot sauce, if desired.
6. Serve eggs with toast; enjoy immediately.
Brocolli Breakfast Bites
I love doubling this recipe!
These freeze well and work
great with your air fryer.

Ingredients Prep Time: 5 Minutes

Nonstick cooking spray
Cooking Time: 29 Minutes
6 large eggs, lightly beaten
2 cups broccoli florets, coarsely chopped
Serves: 3
3 slices raw center-cut bacon
1 cup cooked quinoa
¼ cup shredded cheddar cheese
1 green onion, thinly sliced
Sea salt and ground black pepper

Instructions
1. Preheat oven to 350° F.
2. Prepare muffin pan by coating lightly with
spray; set aside.
3. Steam broccoli for 4 to 5 minutes, until tender-
crisp; set aside.
4. Heat a medium nonstick pan over medium-
high heat. Add bacon; cook, stirring occasionally,
5 to 6 minutes, until bacon is crisp. When cool
enough to handle, chop bacon.
5. Combine eggs, broccoli, bacon, quinoa,
cheese, green onion, salt and pepper, in a large
mixing bowl; mix well. Evenly divide egg
mixture among prepared muffin cups.
6. Bake for 15 to 18 minutes, or until a toothpick
inserted into the center comes out clean, and
eggs are set.
Chickpea Avocado Toast
This is a simple breakfast
favorite that is high in protein!

Ingredients Prep Time: 8 Minutes

1 Tbsp. olive oil Cooking Time: 7 Minutes
3 cups canned chickpeas, drained, rinsed
Serves: 4
2 tsp. ground turmeric
1 medium avocado
½ medium lemon, juiced
4 slices whole-grain bread, toasted
¼ cup chopped fresh cilantro
¼ tsp. sea salt
¼ tsp. ground black pepper

Instructions
1. Heat oil in a medium skillet over medium-high
heat; add chickpeas. Cook, stirring occasionally
for 5 to 7 minutes or until warm. Add turmeric;
stir to coat. Set aside.
2. Add avocado and lemon juice to a small bowl,
and use a fork to mash avocado.
3. Evenly divide avocado mix among toasts; top
evenly with chickpeas. Garnish with cilantro,
salt, and black pepper.
Bunny Bazanza Shake
A delicious shake that is
simple and packed with
veggies to kickstart your day!

Ingredients
Prep Time: 5 Minutes
1 cup water
1 cup ice Cooking Time: None
1 scoop vegan vanilla protein powder Serves: 1
½ large banana, cut into chunks
1 cup fresh or frozen spinach
½ cup chopped carrots
1 tsp. fresh ginger

Instructions
1. Place water, ice, protein powder, banana,
spinach, carrots, ginger and blend until
smooth.
Glazed Protein Donuts These make a great protein
packed breakfast!

Ingredients
Prep Time: 5 Minutes
Parchment paper
Cooking Time: 25 Min.
Nonstick cooking spray
7 oz. organic silken tofu, lightly pressed Serves: 2
2½ tsp. monk fruit sweetener, divided use
½ cup whole wheat flour
¼ cup peanut butter powder
1 tsp. baking powder
1 dash sea salt (or Himalayan salt)
1 Tbsp. plain almond milk cream cheese
1 Tbsp. plain organic coconut yogurt
½ tsp. cornstarch, preferably GMO-free
½ tsp. pure maple extract
½ tsp. coconut sugar
2 cups fresh raspberries

Instructions
1. Preheat oven to 375° F. Line a large baking
sheet with parchment paper; lightly coat
with spray.
2. Add tofu and 2 tsp. monk fruit sweetener to a
medium mixing bowl; using a fork, press and stir
tofu until finely crumbled.
Add flour, peanut butter powder, baking powder, and salt; stir with fork until well
combined (there will still be visible crumbles of tofu).
3. Using clean hands, divide dough into 4 sections. Roll each section until it is
approximately 5 inches long. Loop ends around and press together to form a donut. Place
on prepared sheet. Repeat with remaining dough.
6. Bake for 17 to 22 minutes (bake for a shorter time for super-moist donuts, longer for
drier); let cool.
7. While donuts bake, make glaze, by adding almond milk, cream cheese, coconut yogurt,
cornstarch, maple extract, remaining ½ tsp. monk fruit sweetener, and coconut sugar to a
small mixing bowl; stir to combine.
8. When donuts cool, divide glaze evenly among tops. Place 2 donuts and 1 cup raspberries
on each of 2 serving plates. Enjoy!
 Lunch
CRUNCHY CHICKEN SALAD
CAULIFLOWER NACHOS
PESTO SPINACH PASTA
BELL PEPPER SANDWICHES
SOUTHWEST CHICKEN LETTUCE WRAPS
 Keep the dressing

Crunchy Chicken Salad separate to meal prep this

lunch for the week.

Ingredients Prep Time: 10 Minutes

1 cup hot water Cooking Time: None
4 pitted dates
Serves: 2
¼ cup unsweetened almond milk
2 Tbsp. red wine vinegar
1 Tbsp. almond butter
1 clove garlic
1 tsp. olive oil
¼ tsp. sea salt (or Himalayan salt)
¼ tsp. ground black pepper
1 dash ground nutmeg
8 oz. canned low-sodium chicken, drained
10 oz. fresh mirepoix
4 cups arugula
2 medium pears, chopped

Instructions
1. Add water and dates to a small bowl; let soak to
soften for 10 minutes. Drain.
2. Add dates, almond milk, vinegar, almond butter,
garlic, oil, salt, pepper, and nutmeg to a blender;
cover. Blend until smooth; pour into a large
mixing bowl.
3. Add chicken and mirepoix to dressing; stir to
combine.
4. Divide arugula and pears evenly between two
serving plates. Top with chicken salad. Serve
immediately!
Cauliflower Nachos
This will be a family
favorite lunch, I promise!

Ingredients Prep Time: 10 Minutes

Parchment paper Cooking Time: 40 Minutes
Nonstick cooking spray
Serves: 2
5 cups cauliflower florets
½ medium onion, finely chopped
4 cloves garlic, finely chopped
½ medium jalapeño, finely chopped
5 oz. raw 95% lean ground beef
1 tsp. reduced-sodium taco seasoning
1 cup cooked black beans, drained, rinsed
½ cup reduced-fat shredded cheddar cheese
¼ medium avocado, chopped
½ cup pico de gallo
¼ cup reduced-fat (0 or 2%) plain Greek yogurt
¼ cup finely chopped fresh cilantro
½ tsp. hot pepper sauce
½ medium lime

Instructions
1. Preheat oven to 400° F. Line a large baking sheet
with parchment paper; lightly coat with spray.
2. Spread cauliflower, onion, and garlic on
prepared sheet in a single layer; lightly coat with
spray. Bake for 20 minutes. Add jalapeño; bake
for 10 additional minutes.
3. While vegetables bake, heat a small nonstick
skillet over mediumhigh heat; lightly coat with
spray. Add beef and taco seasoning; cook,
stirring occasionally, for 4 to 5 minutes, or until
cooked through.
4. When vegetables finish cooking, spread beans,
beef, and cheese over vegetables. Bake for an
additional 5 minutes, or until cheese is melted.
Top with avocado, pico de gallo, yogurt, cilantro,
and hot pepper sauce. Squeeze lime over top.
Enjoy!
Pesto Spinach Pasta
This recipe makes the
perfect lunch!

Ingredients Prep Time: 10 Minutes

3 cups spinach Cooking Time: 25 Minutes
½ cup whole wheat flour
Serves: 2
½ tsp. baking powder
¼ tsp. sea salt (or Himalayan salt)
2 cups fresh basil
¼ cup shredded Parmesan cheese
¼ cup water
3 Tbsp. unsalted pine nuts
½ medium lemon, juiced
2 cloves garlic
1 tsp. olive oil
1 dash crushed red pepper flakes
Nonstick cooking spray
3 cups brown mushrooms, sliced
8 oz. chopped cooked chicken breast, boneless

Instructions
1. Bring a large pot of water to boil over
medium-high heat.
2. Add spinach, flour, baking powder, and salt
to a food processor; cover. Blend until a dough
forms. Using clean hands, form dough into a ball; flatten into a disc. Holding dough over
boiling water, use kitchen shears to cut small bite-sized pieces, letting them drop
into pot. Boil for 5 minutes, or until pasta floats. Drain; reserve approximately 1 cup of
cooking water. Set aside. Add basil, Parmesan cheese, water, pine nuts, lemon juice, garlic,
oil, and red pepper flakes to a blender; cover. Process on high until smooth. Set aside.
3. Heat a large nonstick skillet over medium-high heat; lightly coat with spray. Add
mushrooms; cook, stirring occasionally, for 5 to 7 minutes, or until browned. Add chicken,
pasta, and pesto; stir to combine. Add some reserved water, if desired, to reach correct
consistency. Cook for 1 to 2 minutes, or until chicken and sauce are heated through. Enjoy!
Bell Pepper Sandwiches
Need a quick lunch? This
is it!

Ingredients Prep Time: 10 Minutes

4 medium bell peppers (any color) Cooking Time: 5 Minutes
1 medium avocado
Serves: 2
1 medium lime, juiced
8 oz. rotisserie chicken, boneless, shredded
1 tsp. reduced-sodium taco seasoning
1 dash ground coriander
1 pinch ground cayenne pepper
1 pinch crushed red pepper flakes
1 cup cooked black beans,
drained, mashed
¼ cup shredded cheddar cheese
1 Roma tomato, sliced
¼ cup chopped fresh cilantro
Toothpicks (optional)

Instructions
1. Preheat an air-fryer to 400° F.
2. Slice bell peppers in half lengthwise. Remove
stems and seeds; discard. Air-fry bell peppers for 4
to 5 minutes, or until softened.
3. Place 2 bell pepper halves on each of two serving plates.
4. Add avocado and lime juice to a small mixing bowl; mash to combine. Add chicken, taco
seasoning, coriander, cayenne pepper, and red pepper flakes to a separate mixing bowl;
toss to coat.
5. Spread avocado mixture in 4 bell pepper halves; divide chicken evenly over avocado. Top
evenly with beans, cheese (if desired), tomato, and cilantro; top each with a remaining bell
pepper half. Press each sandwich together; lay on a cutting board. Place 4 toothpicks in
each corner of each sandwich (if desired); slice sandwiches in half. Enjoy.
Southwest Chicken This meal comes together in
just 15 minutes!

Lettuce Wraps Prep Time: 15 Minutes

Cooking Time: None
Ingredients
Serves: 1
1 Tbsp. ranch salad dressing (optional)
1 Tbsp. fresh lime juice (optional)
4 oz. cooked chicken breast, boneless, shredded
¼ tsp. chili powder
3 to 4 large lettuce leaves
½ cup cooked black beans, drained, rinsed
¼ cup pico de gallo (or fresh tomato salsa)
¼ medium avocado, chopped
¼ cup coarsely chopped fresh cilantro

Instructions
1. Combine salad dressing and lime juice (if
desired) in a small bowl;
whisk to blend. Set aside.
2. Combine chicken and chili powder in a medium
bowl; mix well.
3. Top lettuce leaves evenly with chicken mixture,
beans, pico de gallo,
avocado, and cilantro (if desired).
4. Drizzle wraps with salad dressing mixture, if
desired.
 Dinner
ARTICHOKE QUICHE
GRILLED CHICKEN THIGHS
CHICKEN CHOW MEIN
SPRING FORWARD CHICKEN SOUP
CHICKEN SATAY WITH PEANUT SAUCE
Artichoke Quiche Double up this recipe for
your dinner prep next week -
trust me!

Ingredients
FNonstick cooking spray Prep Time: 15 Minutes
1 large egg Cooking Time: 1 Hour
4 cups frozen spinach, thawed
Serves: 2
¼ cup grated Parmesan cheese
1½ tsp. garlic powder
1½ tsp. onion powder
¾ cup reduced-fat (0 or 2%) plain Greek yogurt
½ cup low-fat (1%) milk
4 large eggs
1 Tbsp. Worcestershire sauce
1 tsp. dried oregano
½ tsp. garlic powder
½ tsp. onion powder
1 pinch ground nutmeg
¾ cup artichoke hearts, drained, finely chopped
4 green onions, thinly sliced, divided use
3 Tbsp. crumbled goat cheese

Instructions
1. Preheat oven to 400° F.
2. To make spinach crust, lightly coat a 9-inch
pie dish with spray; set aside.
3. Add egg to a large mixing bowl; lightly beat.
4. Place spinach in cheesecloth or paper towel. Twist and squeeze until almost all liquid has
been expressed. Add spinach, Parmesan cheese, garlic powder, and onion powder to egg;
stir to combine. Press spinach mixture into bottom and up sides of prepared dish.
5. Bake for 20 minutes, or until top is dry and edges begin to brown. Set aside. Reduce
temperature to 350° F. While crust bakes, make filling by adding yogurt, milk, eggs,
Worcestershire sauce, oregano, garlic powder, onion powder, and nutmeg to a medium
mixing bowl; whisk to combine.
7. When crust finishes baking, layer artichoke hearts, 3 green onions, and goat cheese in
crust; pour milk mixture into crust. Bake for 35 to 40 minutes, or until center is set.
9. Let cool for 15 minutes before slicing into 4 pieces. Garnish with remaining 1 green onion.
Divide quiche evenly between 2 serving plates. Enjoy!
Grilled Chicken Thighs and Veggies I love this recipe for a big
meal prep! So tasty!

Ingredients Prep Time: 15 Minutes

1 cup reduced-fat plain Greek yogurt Cooking Time: 20 Minutes
1 cup finely chopped dill, parsley,
Serves: 2
cilantro, basil, mint, etc.
1 medium shallot, finely chopped
½ medium lemon, juiced
2 tsp. garlic powder
1 tsp. apple cider vinegar
¼ tsp. sea salt (or Himalayan salt)
¼ tsp. ground black pepper
2 raw chicken thighs, bone-in, skinless
Large resealable plastic bag
¼ cup water
2 cups okra
2 cups mini peppers
Nonstick cooking spray
Wooden skewers, soaked in water
½ medium cucumber, sliced

Instructions
1. Add yogurt, herbs, shallot, lemon juice, garlic powder, vinegar, salt, and pepper to a
medium mixing bowl; stir to combine. Add chicken to a large resealable plastic bag; add
half of yogurt mixture and water. Seal, pressing out excess air; massage to combine and
coat. Refrigerate for at least 2 hours or up to overnight. Refrigerate remaining half of yogurt
mixture separately until ready to use.
2. When ready to cook, preheat grill to high. Lightly coat okra and peppers with spray; place
on skewers. Set aside.
3. Scrape off excess marinade from chicken; discard remaining marinade in bag. Add
chicken to grill; cook for 5 to 6 minutes. Flip; cook for an additional 5 to 6 minutes, or until.
Remove chicken to a cutting board; cover with aluminum foil. Let rest for 10 minutes.
4. While chicken rests, add okra and peppers in a single layer to grill; cook for 4 minutes.
Flip; cook for an additional 4 minutes, or until vegetables are slightly charred. Divide
vegetables evenly between 2 large serving plates. Divide chicken thighs, cucumber, and
remaining half yogurt mixture evenly between plates. Serve immediately.
Chicken Chow Mein
So delicious and filling
without any carbs - the
perfect dinner!

Ingredients Prep Time: 4 Minutes

Nonstick cooking spray
Cooking Time: 11 Minutes
14 oz. raw chicken breast, boneless, skinless
5 cups fresh (or frozen) stir-fry mixed vegetables Serves: 2
1 cup hearts of palm noodles
3 Tbsp. reduced-sodium stir-fry sauce
2 Tbsp. water
1 Tbsp. crushed roasted peanuts
Green onions (or cilantro), chopped
Crushed red pepper flakes (optional)

Instructions
1. Heat a large wok (or nonstick skillet) over
medium-high heat; lightly coat with spray. Add
chicken; cook for 3 to 4 minutes or until golden
brown. Remove chicken; set aside.
2. Add stir-fry vegetables to wok; cook for 3 to 4
minutes, or until softened. Add chicken, noodles,
stir-fry sauce, and water. Cook, stirring frequently,
for 2 to 3 minutes.
3. Divide evenly between two serving bowls. Garnish
with peanuts, green onions (if desired), and red
pepper flakes (if desired). Enjoy!
Spring Forward Chicken Soup You can substitute noodles
or cauliflower rice for the
hearts of palm rice.

Ingredients Prep Time: 13 Minutes

2 Tbsp. extra-virgin olive oil
Cooking Time: 22 Minutes
1 medium onion, chopped
3 medium carrots, sliced Serves: 3
3 stalks celery, sliced
5 cloves garlic, finely chopped
4 cups low-sodium organic chicken broth
1 lb. 5 oz. raw chicken breast, cut into cubes
3 cups hearts of palm rice
1 Tbsp. reduced-sodium tamari soy sauce
1 Tbsp. herbes de Provence
1 tsp. Dijon mustard
½ to 1 tsp. hot pepper sauce (like Tabasco)
¼ tsp. ground black pepper (optional)
3 Tbsp. chopped fresh parsley (or fresh dill)

Instructions
1. Heat oil in a large pot over medium-high heat.
2. Add onion, carrots, and celery; cook, stirring
occasionally, for 5 to 7 minutes, or until onion is
translucent. Add garlic; cook, stirring frequently,
for 1 minute, or until fragrant.
3. Add broth, chicken, hearts of palm rice, soy
sauce, herbes de Provence, mustard, hot pepper
sauce, and pepper (if desired). Bring to a boil;
reduce heat to medium-low. Gently boil for
13 to 14 minutes, or until chicken is cooked
through.
4. Divide soup evenly among 3 serving bowls;
garnish with parsley. Enjoy!
Chicken Satay with Peanut Sauce Air fryer dinners are always a
win, right? This one rocks!

Ingredients Prep Time: 12 Minutes

2 Tbsp. reduced-sodium tamari soy sauce Cooking Time: 18 Minutes
1 Tbsp. honey
Serves: 3
½ medium lime, juiced
2 cloves garlic, finely chopped
½ to 1 tsp. sriracha sauce
¼ tsp. ground ginger
½ tsp. fish sauce
14 oz. raw chicken tenders, boneless, skinless
Wooden skewers, soaked in water
1 medium eggplant, cut into 1-inch cubes
1 cup snow peas
1 medium red bell pepper, cut into chunks
½ cup low-sodium organic chicken broth
¼ cup peanut butter powder
1 Tbsp. unsalted all-natural peanut butter
1 tsp. cornstarch (with 2 Tbsp. water to form a slurry)

Instructions
1. Add soy sauce, honey, lime juice, garlic, sriracha
sauce, ginger, and fish sauce to a medium mixing
bowl; whisk to combine. Add half of sauce to a
small saucepot. Add chicken to remaining half of
sauce; stir to coat. Let marinate for 30 minutes.

2. When chicken finishes marinating, skewer each tender lengthwise. Add chicken, eggplant,
snow peas, and bell pepper to an air-fryer (you may need to work in batches). Air-fry at 375° F
for 18 to 20 minutes, or until vegetables are tender and a thermometer inserted into thickest
part of chicken reads 165° F.
3. While chicken and vegetables cook, add broth, peanut butter powder, peanut butter, and
cornstarch slurry to other half of sauce in saucepot over medium-high heat; whisk to
combine. Bring to a gentle boil; gently boil, whisking occasionally, for 2 to 3 minutes, or
until thickened.
4. Divide chicken skewers, vegetables, and sauce evenly between two
serving plates. Enjoy!
 Treats
HOMEMADE PEANUT BUTTER CUPS
LEMON BLUBERRY CHEESECAKE BITES
BANANA CREAM PIE PUDDING
HIGH PROTEIN CHOCOLATE PUDDING
CHOCOLATE PEANUT BUTTER ICE CREAM
Homemade Peanut Butter Cups This will be on repeat! Just
remember to track your
treats!

Ingredients
Prep Time: 1 Minute
12 muffin papers/cupcake liners
⅔ cup semisweet chocolate chips
Cooking Time: 40 Minutes
1 Tbsp. extra-virgin coconut oil Serves: 12
1 scoop vanilla protein powder
⅓ cup peanut butter powder
⅓ cup 100% pumpkin puree

Instructions
1.Line a muffin pan with 12 muffin liners; set
aside.
2. Place chocolate chips and coconut oil in
microwave-safe bowl. Microwave for 30
seconds; stir; microwave for an additional 30
seconds or until just melted. Do not overcook.
Spoon 1 tsp. of chocolate mixture into each
muffin paper; tip each paper from side to side
until bottom is coated. Place pan in freezer for
5 minutes or until chocolate hardens.
3. Place protein powder, peanut butter powder,
and pumpkin in a medium bowl. Using clean
hands, mix until a uniform dough forms. Divide
dough into 12 equal pieces then flatten into
discs approximately 1½ inches in diameter, or
just smaller than the base of the muffin cups.
Place one disc in each muffin cup. Drizzle 1 tsp.
of chocolate mixture over each disc; tip muffin
pan from side to side until top of each disc is
coated. Use any remaining chocolate to fill in
gaps around the edges of each disc. Freeze for
30 minutes, or until chocolate hardens.
4. Serve immediately, or store frozen in an
airtight container for up to 1 month. If frozen,
let thaw for 2 minutes before serving.
Lemon Blueberry
The perfect treat for
warmer weather - yum!

Cheesecake Bites Prep Time: 10 Minutes

Cooking Time: 30 Minutes

Ingredients Serves: 8
Muffin liners
¾ cup freeze-dried blueberries, divided use
1 Tbsp finely grated lemon zest, divided use
½ cup Graham cracker crumbs
¼ cup almond flour
3 Tbsp. extra-virgin coconut oil
¾ cupreduced-fat (2%) plain Greek yogurt
¼ cup whipped cream cheese
1 Tbsp. pure maple syrup
1 tsp. pure vanilla extract
1 scoop vanilla protein powder

Instructions
1.Line 8 muffin cups with muffin cup papers (or
use silicone muffin cups); set aside. Reserve 16
blueberries and 1 tsp. lemon peel, to be used as
garnish.
2. Add Graham cracker crumbs, almond flour,
and coconut oil to a small mixing bowl; stir to
combine. Press graham cracker mixture into
bottoms and up sides of prepared muffin cups.
Set aside.
3. Add yogurt, cream cheese, maple syrup, and extract to a large mixing bowl; mix well.
Slowly add protein powder, mixing constantly, until fully combined. Gently fold in
remaining blueberries and remaining 2 tsp. lemon peel. Evenly divide yogurt mixture
among prepared muffin cups; garnish each cheesecake bite with 2 reserved blueberries
and a sprinkle of reserved lemon peel. Freeze in an airtight container for at least 30
minutes. Serve immediately, or freeze in an airtight container for up to 1 month. If frozen,
set out at room temperature for 10 minutes before serving.
Banana Cream Pie Pudding
4x this treat if you want to
prep enough for your
week!

Ingredients
Prep Time: 5 Minutes
1 cup unsweetened almond milk
1 scoop vanilla protein powder
Cooking Time: 4 Hours
2 Tbsp. chia seeds Serves: 1
⅓ cup reduced-fat (2%) plain Greek yogurt
½ large banana, sliced

Instructions
1.Add almond milk, protein powder, and chia
seeds to a 16-oz. jar (or sealable container); stir
until well mixed and no lumps remain. Seal
jar. Refrigerate at least 4 hours (or overnight).
2. Top with yogurt and banana just before
serving. Store refrigerated in an airtight
container for up to 24 hours.
High Protein Chocolate Pudding
Did you know you can eat
this every day on my meal
plan? Just track it!

Ingredients Prep Time: 5 Minutes

2 large bananas, cut into chunks Cooking Time: 1 Hour
1 medium ripe avocado Serves: 4
1 cup unsweetened almond milk
2 scoops chocolate protein powder

Instructions
1.Place bananas, avocado, almond milk, and
protein powder in blender; cover. Blend until
smooth. (If too thick add additional almond
milk.) Pour into four dessert cups; refrigerate for
at least 1 hour, or until set. Store refrigerated in
an airtight container for up to 24 hours.
Chocolate Peanut Butter Ice Cream
Ready to wind down? This
delicious latte will do the
trick!

Ingredients Prep Time: 5 Minutes

½ large banana, cut into chunks Cooking Time: Varies, see note
¼ cup unsweetened almond milk
Serves: 1
1 scoop chocolate protein powder
1 Tbsp. all-natural smooth peanut butter

Instructions
1.Place banana in plastic bag; freeze for 4 hours,
or until completely frozen. Place banana,
almond milk, protein powder, and peanut
butter in blender (or food processor); cover.
Blend until smooth.
2. Serve immediately or freeze in an airtight
container for up to 1 month. If frozen, let sit out
at room temperature for 10 minutes before
serving.

Note: This recipe works great in an at home

icecream machine and comes together much
faster!
KATIE MOORE WELLNESS

Want more
wellness?
Let's connect and find the best solution
for your health + fitness goals!

WHERE DO YOU NEED SUPPORT?

MORE RECIPE IDEAS INFO ON JOINING MY ACCOUNTABILTY GROUP

I WANT WELLNESS TO BE MY JOB!

NOT SURE WHAT'S BEST FOR YOU?

LET'S CONNECT!

Follow me on IG!

Send me an email!
katie.laurie.moore@gmail.com