Cottage Cheese Parfait

Prep time: 10 mins

Cook time: 0 mins
Calories: 400
Macros: 27f/25.5p/16.5c
Serves: 1

Ingredients
¾ C cottage cheese
Toppings:
¼ Avocado
Cucumber
Walnuts
Almonds
Cashews
Everything but the bagel seasoning

Directions
1. Place cottage cheese in a medium
sized bowl.
2. Add toppings and enjoy!
 Chicken Pesto Paninis & Steamed Artichokes
For Steamed Artichokes
Prep time: 5 mins
Cook time: 20 mins
Calories: 266
Macros: 22f (if all butter is used)/13c/4p
Serves: 1

Ingredients
Artichoke 13c 4p
¼ Tbsp salt
¼ stick butter 22f
sprinkle of tequila lime bucked up
seasoning
sprinkle of parsley
sprinkle of garlic salt

Directions
1. Cut off the top ½ in of the artichokes
and use scissors to trim the tops of
the outer leaves. Cut off all but ½ in
of the stem from the base.
2. Bring 2 inches of water and salt to a boil in a wide, deep pot. Add artichokes and cover until a thin,
sharp knife easily slides into the base and the leaves are easy to pull out (about 20 mins).
3. Melt butter in a small bowl and season with salt, garlic salt, and tequila lime seasoning.
4. Serve 1 artichoke per person. To eat, pull the leaves out individually, dip in butter, and scrape the leaf
against your teeth to remove the soft part. When finished with all the leaves, trim away and discard thin
leaves at the center of the artichoke until left with the artichoke heart, which is edible.
5. Artichokes are best the day they are cooked.

For Chicken Pesto Panini Directions

Prep time: 5 mins 1. Butter the outsides of sourdough bread and
Cook time: 5 mins spread basil pesto sauce on the insides of the
Calories: 644 bread. Place mozzarella and chicken on one
Macros: 45p/44c/32f piece of bread and grill in a panini maker or
Serves: 1 in a pan on the stove until golden brown and
Ingredients cheese is melted!
2 slices sourdough bread **Lower carb option: Only use one piece of
2 slices mozzarella cheese sourdough and fold in half.
⅛ C basil pesto sauce
2 oz grilled or rotisserie chicken
Fettuccine Alfredo
Prep time: 10 mins
Cook time: 20 minutes
Calories: 587
Macros: 46c/31p/31f
Serves: 8

Ingredients
3 oz rotisserie chicken
1 tsp salt
1lb fettuccine
8 Tbsp (1 stick) salted butter
3 garlic cloves
2 C heavy cream
3oz. grated parmesan cheese

Directions
1. Bring a large pot of
generously salted
water to a boil. Add
fettuccine.
2. While fettuccine is
cooking, shred
chicken and mince
garlic.
3. Cook fettuccine until done according to package directions. Drain thoroughly.
4. In a large skillet, melt butter over low heat. Add garlic and sauté until softened (about 2 mins).
5. Whisk in the cream and cook over low heat, whisking often, until bubbling and slightly thickened
(about 6 mins).
6. Whisk in the parmesan until melted and well combined.
7. Add drained pasta to the sauce and use tongs to toss until fettuccine is well coated in the sauce.
8. Serve the fettuccine alongside the chicken. Serve with cubed watermelon and 1 cup spinach with
lemon/dressing of choice.

**Low Carb Option: Cut noodles in half and double spinach serving!
**Extra Protein: Double chicken serving!
Bucked Up Brownies
Prep time: 10 mins
Oven time: 22-25 mins
Calories: 280
Macros: 35c/17p/8f
Serves: 8

Ingredients
2 ½ C rolled oats
1 ripe banana
½ C applesauce, unsweetened
1 ½ Tbsp pure maple syrup
2 large eggs
1 C 2% milk
¼ C cocoa powder
½ tsp baking soda
2 scoops chocolate Bucked up protein
powder
1/3 C semisweet chocolate chips

Toppings:
raspberries
strawberries
blackberries
vanilla ice cream
honey

Directions
1. Preheat the oven to 350f.
2. Grease 9x11 oven safe dish.
3. In a blender, blend all ingredients except
chocolate chips.
4. Pour mixture into a baking dish and fold
in chocolate chips.
5. Place in the oven and bake for 22-25
mins.
6. Add toppings as desired and enjoy!