Avocado & Egg Bagel

*Servings: 2

Calories 217, Protein 16g, Total Fat 12g, Carbs 13g, Fiber 7g

Ingredients: 

• 1 Everything Perfect 10 Bagel

• 1 tablespoon I can’t Believe It’s Not Butter, Lite

• 2 large eggs

• 1/2 avocado

• Salt & Pepper

• 1/4 teaspoon red pepper flakes (optional)

• Chopped fresh herbs: cilantro parsley, chives, etc.

Instructions: 

• Slice bagel in half. If the hole is very small, tear out some of the center to make it larger.

• Lightly spread the cut sides of the bagel with butter.

• In a small bowl, mash the avocado with the salt, black pepper, and red pepper flakes (if using). Taste and add additional seasoning if desired.

• For each bagel half: Heat a non-stick skillet over medium. Place the bagel in the skillet butter-side down. Let toast a few minutes until golden, then flip and place on a plate, toasted side up.

• Spread the cut side with mashed avocado.

• Return the bagel to the skillet, avocado-side up. Crack an egg in the center of the hole (for easier transfer, you can also crack the egg in a small bowl, then gently pour it into the hole), then cover the skillet and let cook until the egg is set, about 3 minutes for a medium-soft yolks (if your skillet does not have a lid, you can also place a sheet pan over the top—the idea is to trap heat to cook the egg more quickly).

• Transfer to a serving plate, sprinkle with any desired toppings. Enjoy immediately.

Cottage Cheese Bowl

*Serves 1

Per Serving: Calories 231, Protein 18g, Total Fat 11g, Carbs 13g, Fiber 3.5g

Ingredients: 

• 1/2 cup cottage cheese, low fat, small curd

• 1/4 cup blueberries

• 2 tbsp almonds, sliced

Instructions: 

• Scoop the cottage cheese into a bowl. Top with fresh blueberries and almonds. Serve immediately.

CarbQuick Breakfast Casserole

*Serves 6

Per Serving: Calories 184, Protein 20g, Total Fat 5g, Carbs 18g, Fiber 4.5g

Ingredients: 

• 12oz Jennie-O Lean Turkey Sausage

• 1 medium bell pepper (chopped)

• 1 medium onion (chopped)

• 3 cups frozen hash brown potatoes

• 2 cups fat free shredded Cheddar cheese

• 1 cup CarbQuick* mix

• 2 cups Fairlife milk

• 1/4 teaspoon pepper

• 4 eggs

Instructions: 

• Preheat oven to 400 degrees F.

• Grease a 13×9-inch baking pan.

• In a large skillet, cook sausage, bell pepper, and onion over medium heat. Stir occasionally and cook until the sausage is browned. Drain.

• Add the sausage mixture to the baking dish. Add in the potatoes and 1 ½ cups of the cheese.

• Stir together Carbquick mix, milk, pepper, and eggs. Blend well and pour into the baking dish.

• Bake for 40-45 minutes or until a knife comes out mostly clean.

• Top with the remaining cheese, and bake another minute or two to melt the cheese. Let cool for 5 minutes, serve, and enjoy!

Egg Stuffed Avocado

*Serves 6

Per Serving: Calories 200, Protein 13g, Total Fat 11g, Carbs 10g, Fiber 6g

Ingredients: 

• 3 large Fresh avocados

• 6 large Eggs

• Sea salt and black pepper

• 1/4 cup FAT FREE Cheddar cheese

• 2 tbsp Red bell peppers (diced finely)

• 2 tbsp Chives (sliced thinly)

Instructions: 

• Preheat oven to 400°F.

• Cut the avocados in half and remove the pits. Spoon 1.5-2 tablespoons of avocado flesh out of the center, so that you have a well large enough to fit an egg. (The well needs to fit about 3 tablespoons total.)

• Place the avocado halves cut side up onto a baking dish.

• Crack an egg into the center of each, being careful not to break the yolk. Sprinkle with sea salt and black pepper.

• Bake for 7 minutes.

• Sprinkle shredded cheese on top.

• Bake for 5-10 more minutes, until the eggs reach your desired doneness:

  * Additional 5-6 min - Soft boiled

  * Additional 7-8 min - Medium

  * Additional 9-10 min - Hard boiled

• Sprinkle with chives and diced bell peppers for serving.

Fresh Tomato & Feta Egg Scramble

*Serves 3

Per Serving: Calories 232, Protein 23g, Total Fat 10g, Carbs 8g, Fiber 0g

Ingredients: 

• 6 eggs, beaten

• 1 tomatoes, grated

• 1 tsps extra virgin olive oil

• a pinch of sugar

• 5 ounces feta cheese, crumbled

• salt and freshly ground pepper

Instructions: 

• In a large pan, add the olive oil and place on high heat. When the olive oil heats up, add the grated tomatoes, a pinch of sugar, season with salt and pepper and stir.

• As soon as the tomato sauce comes to the boil, turn the heat down to medium and cook for 10-15 minutes, until most of the juices have evaporated.

• Pour in the beaten eggs and stir with a wooden spoon, so that the ingredients combine.

• Cook until the eggs are cooked. Feel free to add any kind of herbs you wish, like oregano, basil, mint or fresh dill.

• Top with the feta cheese and serve, while still warm.

Blueberry Lemon Shake

*Serves 1

Per Serving: Calories 100, Protein 16g, Total Fat 0g, Carbs 4g, Fiber 0g

Ingredients: 

• 1/2 scoop Quest Vanilla Protein Powder*

• 1/4 cup Walden Farms Blueberry Syrup*

• 1/2 cup ice

• 3 tbsp zero-calorie sweetener

• 1/2 tbsp sugar-free lemon gelatin

Instructions: 

• In a blender, combine all ingredients in order listed.

• Blend until thick and smooth. Pour into a glass. Enjoy!

Skinny Caramel Frappuccino

*Serves 1

Per Serving: Calories 90, Protein 13g, Total Fat 2g, Carbs 4g, Fiber 0g

Ingredients: 

• 3 cups ice cubes

• 1 cup of strong cold coffee

• 1 cup Core Power vanilla*

• 2 tablespoons fat-free whipped topping

• 1 tablespoon Walden Farms caramel syrup*

Instructions: 

• Simply combine all the ingredients (minus the syrup & whipped topping) in a blender and blend until smooth.

• Give it a taste and adjust the flavors as needed, adding more Core Power or coffee as you see fit.

• Pour your frappuccino into a large glass and dollop whipped topping on top, followed by a drizzle of caramel syrup.

• This caramel frappuccino is best enjoyed right away, but it’s still delicious even after it melts a bit.

Microwaved Baked Apple w/ Yogurt & Granola

*Serves 2

Per Serving: Calories 169, Protein 25g, Total Fat 2.5g, Carbs 13g, Fiber 6g

Ingredients: 

• 2 medium apples peeled and cored

• 1 teaspoon ground cinnamon

• 5.3 ounces (1 Container) Yoplait Greek 100 vanilla yogurt

• 1/2 cup ProGranola Vanilla Cinnamon Cluster*

Instructions: 

• Peel and core apples, and slice the bottom off each one.

• Sprinkle each with cinnamon, and rub it all over the outside and inside.

• Place apples in microwave-safe bowls, and heat in microwave on full power for three minutes.

• Scoop half of the yogurt into the center of each apple, and top with granola. Enjoy!

FroYo Berry Bites

*Serves 3

Per Serving (2 bites): Calories 153, Protein 8g, Total Fat 9g, Carbs 12g, Fiber 3.5g

Ingredients: 

• 1/2 cup ProGranola*

• 4 tablespoons Splenda

• 4 tablespoons coconut oil melted

• 1.5 cup Greek yogurt, non-fat, plain

• 4 tablespoons honey

• 3 cups strawberries and/or raspberries fresh chopped

Instructions: 

• Line a 6-cup muffin tin with silicone or parchment cupcake liners, or add directly to a nonstick muffin tin.

• In a small bowl, stir together ProGranola, splenda, and coconut oil.

• Spoon a small amount into the bottom of each muffin cup.

• In a medium bowl, mix together yogurt and honey.

• Spoon 2 tablespoons into each muffin cup, covering the crust.

• Top with fresh chopped berries.

• Freeze until firm, about 6 hours. To serve, remove from silicone wrapper and allow to set at room temperature for 8-10 minutes. Enjoy!

Strawberry & Banana Smoothie

*Serves 1

Per Serving: Calories 242, Protein 26g, Total Fat 4.5g, Carbs 25g, Fiber 4g

Ingredients: 

• 1/2 cup frozen strawberries

• 1/2 ripe banana (fresh or frozen)

• 1 cup fresh spinach

• 1 cup Non-Fat Greek Yogurt

• 1/2 bottle Core Power Strawberry Banana Protein Shake*

Instructions: 

• Add all ingredients to a blender and blend on high until smooth.

Pumpkin Spice Doughnuts

*Serves 6

Per Serving (2 doughnuts): Calories 150, Protein 12g, Total Fat 8g, Carbs 16g, Fiber 2g

Ingredients: 

• DOUGHNUTS:

• 1-1/4 cup FlapJacked Buttermilk Protein Pancake & Baking Mix

• 1/4 tsp baking powder

• 1/4 tbsp truvia cane sugar

• 1 cup Fairlife Milk, 2%

• 1 large egg

• 1/2 cup canned pumpkin puree (not pumpkin pie filling)

• Topping:

• 2 tbsp truvia cane sugar

• 1-1/2 tsp cinnamon

Instructions: 

• Preheat oven to 350° F.

• Combine the FlapJacked mix, pumpkin pie spice, baking powder and truvia into a small bowl.

• In another (medium) bowl, combine milk, egg and pumpkin puree.

• Use a spoon to dollop batter into a greased doughnut pan(s). Batter should fill doughnut pan to the center, but don't cover the center. (You should have enough batter for 12 doughnuts.)

• Bake for 12-14 minutes. Allow to cool for just a moment while you mix the truvia and cinnamon and place in a large resealable bag. Shake each doughnut in the sugar, tap off excess.

• You will not use all of the sugar mixture- but extra helps coat the doughnuts easier. ENJOY!

Peanut Butter & Kay's Banana Pops

*Serves 2

Per Serving: Calories 145, Protein 11g, Total Fat 2g, Carbs 25, Fiber 5g

Ingredients: 

• 1 medium banana, halved

• 4 tbsp PB2 Peanut Butter*

• 1 cup Kay’s Cereal*

Instructions: 

• Skewer banana halves on popsicle sticks.

• Make PB2 as as instructed on container.

• Cover with peanut butter and roll in cereal.

• Serve immediately or freeze on a parchment-paper-lined baking sheet until firm, about 2 hours.

Italian Egg White Caprese Avocado Toast

*Serves 4

Per Serving: Calories 222, Protein 16g, Total Fat 9g, Carbs 22g, Fiber 6.5g

Ingredients: 

• 1 pint cherry tomatoes (halved)

• 1/4 cup basil, finely sliced, plus more garnish if desired

• 4 slices whole-grain or whole wheat bread (toasted)

• 8 scrambles egg whites

• 1 avocado, halved and pitted

• 1/8 tsp ground Black pepper

• 1/4 cup fat-free, shredded mozzarella

• 2 tsp balsamic vinegar

Instructions: 

• Scramble egg whites and cook on stovetop until fully cooked.

• Toast each piece of bread.

• Slice the avocado in half and spoon out avocado from the skin into a bowl. Add the chopped basil and pepper. Mash together with a fork.

• Divide egg whites and avocado mixture between each toast piece, spreading a layer of each onto each one.

• Top with tomatoes.

• Divide shredded mozzarella between each toast and drizzle with balsamic vinegar.

• Garnish with a few basil leaves, if desired. Enjoy!

Blended Chike Frappe

*Serves 1

Per Serving: Calories 210, Protein 33g, Total Fat 2.5g, Carbs 11g

Ingredients: 

• 1/2 cups ice cubes

• 8oz Fat Free Fairlife Milk

• 2 scoops Chike Coffee*

Instructions: 

• Combine all ingredients and blend on high. If your looking for a lighter version, cut ingredients in half and now it’s only 105 calories and 16.5g of protein. Enjoy!

ProGranola & Yogurt Parfait

*Serves 1

Per Serving: Calories 199, Protein 27g, Total Fat 4.5g, Carbs 24g, Fiber 13.5g

Ingredients: 

• 1 Container Vanilla Greek Yogurt, Nonfat

• 1/2 cup ProGranola® Vanilla Cinnamon Cluster*

• 12 Raspberries

Instructions: 

• Layer the following in a cup; 1/4 cup ProGranola, half the container of greek yogurt, 6 raspberries, and repeat.

Smartbun® Breakfast Sandwich

*Serves 1

Per Serving: Calories 221, Protein 28g, Total Fat 8.5g, Carbs 19g, Fiber 12g

Ingredients: 

• 2 slices Jennie-O Bacon Turkey Extra Lean 95% Fat Free

• 1 Jimmy Dean Fully Cooked Turkey Sausage Patty

• 1 Smartbun®

• 2 large egg whites

• 1 slice American Cheese, Fat Free

Instructions: 

• Cook turkey sausage patty and bacon as directed on packaging.

• Cook egg whites over medium high eat on stove.

• Stack it up on your Smartbun® and put back on the stovetop and heat until cheese has melted.

Easy Savory Crepes

Recipe makes 4 servings, 2 crepes per serving.

Calories 161, Total Fat 5.5g, Protein 14g, Carbohydrates 14g, Fiber 3.5g.

Ingredients: 

• 1/2 cup FlapJacked Buttermilk Protein Pancake & Baking Mix*

• 1/2 cup FlapJacked Buttermilk Pancake & Baking Mix*

• 1/2 tsp honey

• 1/8 tsp salt

• 1 cup almond milk

• 1 egg + 1 egg white

• 1 tbsp green onion

• 1/2 cup grape tomatoes

• 1/2 sliced avocado

• 2oz smoked honey turkey breast

• 1/4 cup non-fat greek yogurt

• Instructions: 

• Place Baking Mix, honey, salt, eggs, and almond milk in blender and puree mixture until smooth and bubbles form on the top (about 30 seconds).

• Add green onions and let mixture sit for 15 minutes. Prior to cooking, give a little stir.

• Heat a 8" non-stick skillet over medium-low heat. Lightly spray pan with non-stick spray.

• Add 1/4 cup batter and swirl in pan to cover bottom of skillet. Cover and cook until bottom of the crepe is golden brown and looks dry on top (2-3 minutes).

• Loosen the edge of the crepe with a rubber spatula then with your fingers, quickly flip. Cook for an additional 1 minute and remove from pan.

• Place cooked crepe in a covered dish and repeat until batter is gone.

• Fill with desired fillings and ENJOY!

Spinach & Mushroom Quiche Cups

Recipe makes 6 servings, 2 quiche cups per serving.

Calories 224, Total Fat 10.5g, Protein 18g, Carbohydrates 11g, Fiber 2.5g.

Ingredients: 

• 1–1/4 cup FlapJacked Buttermilk Protein Pancake & Baking Mix*

• 1/2 cup water

• 1 tbsp olive oil

• 1/2 cup white mushrooms (chopped)

• 1/4 cup diced red onion

• 2 cups (fresh) baby spinach leaves

• 4 eggs +4 egg whites

• 1/4 cup almond milk

• 6 pieces turkey bacon, cooked & chopped

• 1/3 cup shredded Swiss cheese

• salt & pepper to taste

• Instructions: 

• Put FlapJacked mix and seasoning in a bowl and whisk together. Add in water and stir until you have a thick, sticky dough. Place in the refrigerator.

• Place a large skillet over medium heat.

• Add the oil, mushrooms, onion, and season to taste with salt and pepper. Cook until onion are soft and the mushrooms are dry and lightly browned (10 minutes.)

• Add in spinach, stir and remove from heat (until slightly wilted). Set aside to cool slightly.

• Remove the dough from the refrigerator and cut into 12 equal pieces.

• Lightly coat a 12-cup nonstick muffin pan with nonstick cooking spray.

• Heat oven to 375˚F. Press and flatten each piece of dough against the rim of the cups of the muffin tin (the dough should fill out about half of the cup) and set aside.

• Whisk the eggs, egg whites, milk, and a pinch of salt and pepper until well combined. Stir in the cheese and chopped bacon, followed by the mushroom, onion and spinach mixture.

• Pour the egg mixture evenly between the muffin tins, filling each about halfway.

• Place in the oven and bake for about 20 minutes (until quiches are golden brown on top and set in the middle).

• Remove from the oven and let the pan cool for 10 minutes. Serve and ENJOY!

High Protein Oatmeal

*Serves 1

Per Serving: Calories 318, Carbs 36g, Protein 32g, Total Fat 6.5g, Fiber 7g

Ingredients: 

• 1 pkt or scoop vanilla Unjury Protein Powder*

• 1/2 cup Quaker Oats

• 3/4 cup unsweetened almond milk

• 2 tbsp PB2 Peanut Butter

• 1/2 tbsp cinnamon

Instructions: 

• Mix all ingredients except milk in a microwave safe bowl.

• Stir in almond milk and heat for 1:30 to 2:00 minutes in the microwave.

Dutch Baby Protein Pancakes

*Serves 4

Per Serving: Calories 235, Protein 17g, Total Fat 10g, Carbs 15g, Fiber 2.5g

Ingredients: 

• 1 cup Buttermilk FlapJacked Protein Pancake & Baking Mix

• 3 eggs

• 2/3 cup Fair Life 2% milk

• 1 tbsp splenda

• ¼ tsp salt

• ½ tsp vanilla extract

• 2 tbsp butter

• Walden Farms Fruit Spread/Syrup*

Instructions: 

• Pre-heat oven to 425˚and set cast iron skillet inside to warm up.

• Combine pancake mix, eggs, milk, splenda, salt, vanilla in a blender. 

• Blend until combined, creating a smooth and thin batter.

• Take iron skillet out of oven. Add butter, allowing to melt and coat the skillet. 

• Once coated, pour batter into skillet and put back into the oven. Bake for 18-25 minutes or until the edges are golden and puffed, and the center is cooked through. 

• Top to your hearts desire, top with your favorite Walden Farms Fruit Spread or Syrup.