4 Ingredient High Protein Bowl  

Makes 1 serving  

Ingredients

300 calories with diced yams + 1 egg  

370 calories with diced yams + 2 eggs  

500 calories with the quinoa and 2 eggs  

450 calories with quinoa + 1 egg  

½ cup cooked quinoa or ½ cup cooked sweet potatoes (reference your lifestyle plan)  

1 or 2 large poached eggs  

2 cups of saute kale with 1tbsp. olive oil and salt and pepper 

¼ sliced avocado  

Directions

1. Place the cooked complex carb at the bottom of a bowl

2. Top with sautéed kale + poached egg(s) + sliced avocado.  

Beef + Cauliflower Rice  

2 servings  

450 per serving  

Ingredients

2 steaks 5 oz each seasoned sliced and cooked to your likings.  

Serve with cauliflower rice, you can purchase pre diced from the grocery store. Or add 1 head of cauliflower tossed in a food processor and pulse until it looks like rice.  

Directions

In a pan add 1 tbsp olive oil to it and heat up, add in onions + garlic and saute the cauliflower until cooked to your likings. Season with salt and pepper and add lemon juice. Once cooked add to a place with your cooked steak.  

Chicken and Zucchini  

Makes 4 portions  

Ingredients

200 per chicken portion   

6 boneless chicken thighs skinless and boneless cut into 4’s 

2 large zucchinis sliced into rounds, toss with salt and pepper and lemon juice.  

1 clove garlic  

½ red onion sliced  

2 large red peppers sliced  

Directions

1. In a large cask iron pan add 1 tbsp. of olive oil to the pan

2. Cook the garlic + onions together until cooked

3. Add chicken and slightly brown each side

4. Add in the zucchini and red pepper, place in oven at 350C for 15-20 minutes.  

5. Remove from oven and place the chicken and zucchini on complex carb of choice (150-200 calories extra) or eat as is.