Monica

#stitch with @shuturp elevator pitch!

Full recipes are on my page! #highproteinrecipes #mealprepideas #mealprep #eggbake #buffalochicken #nachos #sundaymealprep

Kale Parmesan Salad!! This is one of my favorite basic salads to make during the week when I really don't feel like coming up with something elaborate. Let me know if you try it out! How to: + Pat chicken breast dry and season well with seasoning of your choice. Heat avocado oil over medium to high heat in your pan. + Add chicken breast to pan and cover for 6-7 minutes. Flip and cook for another 7-8 minutes on the other side. Let chicken rest for 10-15 minutes before slicing. + Finely chop two cups of kale. Add 1 Tbsp olive oil and massage kale until softened (about 2 minutes). + Squeeze in juice from half a lemon over kale. Add 1/4 cup grated parmesan and 1/2 cup seasoned bread crumbs. + Mix well and sprinkle with red pepper flakes. Slice chicken breast and add on top. #kalesalad #saladideas #chickensalad #easysaladrecipe

Buffalo Chicken Wraps!! Hands down one of my favorite meals. I recommend chopping the chicken ahead of time and mixing with buffalo sauce/ black pepper for easy assembly throughout the week. Let me know if you try it out! How to: + Mix 3/4 cup chopped rotisserie chicken with 1-2 Tbsp buffalo sauce, black pepper, garlic salt, and 1/4 cup shredded cheddar + Add in 3/4 cup chopped romaine and 1/4 cup diced red onion + Microwave whole wheat wrap for 20 seconds + Add filling, wrap, and cut in half + Serve with greek yogurt ranch, celery, and carrots #buffalochickenwrap #easylunchidea #highproteinlunch

Full recipes are all on my page! #EasyRecipes #mealprepideas #20minutemeals #spinachfetawrap #snackplate #kalesalad

Spinach Feta Wrap to kick off No Outside Food April!! I needed a little challenge for myself to 1) stop spending money and 2) do a better job of cooking my own food. I will be sharing all of the recipes I make this month as usual so stick around if you want!! How to: + Whisk 2 eggs with garlic salt and pepper. + Slice sun-dried tomatoes (I used two from the jar in oil) and chop 1 cup fresh spinach. + Heat olive oil over medium to high heat. + Add veggies and cook for 2-3 minutes or until spinach starts to wilt. + Pour eggs over veggies and sprinkle 1/4 cup feta cheese on top. + Place wrap over eggs and press down. Let it cook for another 2 minutes. + Flip out of pan, roll up, and serve with fruit. #cookingathome #notakeoutapril #spinachfetawrap #highprotein #mealprepideas #savingmoneyideas

Sheet pan nachos for dinner this week!! Do yourself a favor and prep the ground turkey filling early in the week so that when dinner time rolls around, you can just throw this together in a few minutes. Let me know if you try it out! How to: + Heat olive oil in a skillet over medium to high heat. + Add 1/2 a white onion (diced). Season with garlic salt and cook for 3 minutes. + Add ground turkey and cook until almost fully cooked through. + Rinse and drain 1 can of black beans and add to ground turkey. Season with taco seasoning. Cook for another 4-5 minutes. + Layer chips with ground turkey mixture and cheese. Pop into the oven at 350 until cheese is melted. + Top with pico de gallo, shredded lettuce, greek yogurt, and guacamole #dinnernachos #highproteinnachos #healthydinneridea

Full recipes are on my page! #mealprep #mealprepideas #sundaymealprep #mealideas #healthymealideas

Ten minute breakfast or I don’t want it!! But for real, breakfast can be quick and easy and it SHOULD be. Start your day off right people!! What’s on it: whole wheat pita, carmelized onion hummus, arugula, scrambled eggs, feta, everything but the bagel seasoning, sriracha #10minutebreakfast #10minutemeal #EasyRecipe #highproteinmeals #highproteinbreakfast

High Protein Buffalo Chicken Dip is always the go to for a quick and easy lunch!! You can prep a larger batch of this in the beginning of the week to make your life easier. Let me know if you try it out! How to: + Combine 1/2 cup shredded rotisserie chicken, 1/3 cup plain greek yogurt, 1-2 Tbsp buffalo sauce, 1 Tbsp ranch seasoning, 1 Tbsp blue cheese crumbles. + Top with extra drizzle of buffalo sauce, extra blue cheese crumbles, and green onion + Serve with celery, carrots, and chips or crackers of your choice #highproteinlunch #highproteinbuffalochickendip #healthybuffalochickendip

Parmesan Couscous Breakfast Salad Something to switch it up at breakfast time this week!! If you feel like you are not a big breakfast person (or you just like a more savory breakfast rather than a sweet one) you need to try a breakfast salad. So delicious and satisfying. Let me know if you try it out!! How to: + Prepare 1 cup dry pearl couscous according to package directions. I use about 1/2 cup prepared couscous per salad. Once prepped, I like to rinse with cold water and season with olive oil, garlic salt, and pepper. + Season two cups of arugula with olive oil, garlic salt, and pepper. + Mix in 1/2 cup prepared couscous with arugula. Top with 1/4 of an avocado (diced), fresh grated parmigiano reggiano, and lots of black pepper. + Add 2-3 eggs (prepare to your liking but I did soft boiled). + Top with more lemon juice and black pepper. #breakfastsalad #breakfastideas #breakfastmealprep

Me 🤝 Snack Plates for Lunch Easiest (and most fun) way to get veggies and protein into your day. This is usually my go-to for snack plates but I am definitely looking for ways to switch it up so let me know your favorite snack plate combinations!! Today's snack plate: Turkey, sharp cheddar cracker cuts, mini cucumbers, mini bell peppers with cottage cheese and EBTB seasoning, grapes, clementine #snackplate #healthybalancedlunch #highproteinlunch

Honey Mustard Chicken Snack Wraps for lunch this week!! I have been craving honey mustard and chicken tenders for a full week and these hit the spot. Also, you can make your own chicken tenders but I couldn't be bothered this week so frozen it is. Let me know if you try them out! How to: + Air fry 2-3 frozen chicken tenders for 6-7 minutes or until cooked through (you can also heat them in the oven according to package directions. +.Once chicken tenders are heated through, toss with 1 Tbsp honey mustard dressing, salt, and pepper + Microwave tortillas for 20 seconds. Spread greek yogurt ranch onto tortillas. Add honey mustard chicken, lettuce, tomato, and pickled jalapenos #snackwrap #honeymustardchicken #highproteinlunch #balancedlunch

Buffalo Chicken Stuffed Peppers!! It really is buffalo chicken day every day over here but I am not mad about it. You can prep a larger batch of the filling for these early in the week (it will hold up well in the fridge) and it will make your life SO easy come dinner time. Let me know if you try it out!! How to (one serving): + Combine 1 cup shredded rotisserie chicken, 3/4 cup cooked brown rice, 2 Tbsp buffalo sauce, 1/4 cup mayo, 2 Tbsp ranch dressing, 1/4 cup shredded sharp cheddar, 1 tsp ranch seasoning, garlic salt, pepper, paprika in a large bowl + Slice pepper down the middle and remove seeds + Fill with buffalo chicken filling and top with a little extra shredded cheddar. Bake at 400 for 30 minutes. + Top with a little extra ranch and sliced green onion #stuffedpeppers #easymealprep #healthymealideas #DinnerIdeas

#ad High Protein M&M Brownie Batter!! This dessert is high protein, has about 5 g fiber, and is SO good. This is a play off of my protein cookie dough and such a good way to switch it up. Let me know if you try it out!! #CSEPartner How to: + Mix 1/2 cup Greek yogurt and 1 scoop Brownie Batter CSE Protein Powder until smooth sticky texture forms + Add a splash of vanilla extract, a pinch of sea salt, 1 tsp cocoa powder, and a pinch of baking soda. Mix well. + Slowly add in oat flour (about 1/3 cup) and mix until dough like texture forms. + Mix in 1 Tbsp Mini M&M's and enjoy! #highproteinbrownie #highproteindessert #highfiberdessert

Hummus and Goat Cheese Pasta!! I consistently get requests for healthy dinners and easy ways to change things up during the week and this has been one of my go-to’s. You can use any type of hummus that you like but I loveeee this one from Wegman’s 🫶🏻 Let me know what you think!! How to: + Roughly chop 1.5 cups spinach and 2 sun-dried tomatoes. + Boil 1 cup protein pasta according to package directions. When there are about two minutes left, add the chopped spinach and save some pasta water (you only need about 2 Tbsp). + Drain pasta and spinach and add back into your pot. Mix in sun-dried tomatoes, 1/4 - 1/3 cup hummus, 2 Tbsp pasta water, 1 Tbsp crumbled goat cheese, garlic salt, and black pepper. + Mix until sauce forms. + Top with more goat cheese, black pepper, and red pepper flakes. #meatfree #healthy #hummus #goatcheese #pasta #mealprep

Single Serve Feta Egg Bake Easiest breakfast for this week and packed with veggies and protein!! Let me know if you try it out. How to: + Grease a small baking dish + Add 1/4 cup of diced red bell pepper, 1/4 cup diced green bell pepper, and 1/4 cup diced red onion + Crack two eggs in and season with garlic salt and black pepper + Mix eggs and seasonings in with veggies and top with 1/3 cup crumbled feta cheese + Bake at 350 for 20 minutes + Serve with warmed up tortillas #singleservebreakfast #eggbake #highprotein

#ad Lemon Blueberry Protein Mini Muffins!! I was obsessed with mini muffins when I was younger (still am tbh) and thought it would be a fun addition to my meal prep this week (this is the most pushing 30 years old statement ever). These came out so good- will definitely be making more flavor combos soon! #CSEPartner How to: + Combine 2 cups Vanilla Protein Pancake mix from Clean Simple Eats, 3/4 cup water, 1/4 cup lemon juice, 1 Tbsp lemon zest, 1/2 tsp vanilla extract, 1/2 tsp cinnamon, 1/2 tsp sea salt. Mix until just combined- do not over mix. + Grease mini muffin dish well and scoop in batter. Top with blueberries and bake at 350 for 15 minutes. #minimuffins #highproteinsnack #proteinminimuffins #lemonblueberry #lemonblueberrymuffins

Sundried Tomato Cucumber Cottage Cheese Toast!! This is such a good summer recipe (it's 80 degrees here today so you know we had to get a good summer breakfast going). A great way to switch it up at breakfast time if you are finding yourself in a rut. Let me know if you try it out! How to: + Toast 2 pieces of bread of your choice (I used multigrain sourdough) + Combine 3/4 cup low fat cottage cheese, 2 Tbsp fresh minced dill, chopped sundried tomatoes (I did about 3), salt, and pepper in a bowl + Spread onto toast and top with Everything but the Bagel seasoning, cucumber slices, honey, and red pepper flakes #cottagecheesetoast #highproteinbreakfast #30gprotein

Sesame Tofu Rainbow Bowl We are getting those veggies IN this week!! I even shocked myself by how well this turned out. Hands down one of my favorite recipes that I have made in the last few months and absolutely going into the rotation. Let me know if you try it out!! How to: + Press tofu if desired (really helps the texture). Cut into cubes and season with sesame oil, soy sauce, lime juice, garlic powder, pepper, and sesame seeds. + Air fry at 375 for 10 minutes (make sure tofu is in a single layer and shake halfway through). + While tofu is airfrying, prepare brown rice. + For veggies, add 1.5 cups of rainbow slaw to a bowl. Mix in about 1/3 cup of fresh cilantro leaves. Dressing: 1.5 Tbsp sesame oil, 1.5 Tbsp soy sauce, 2 tsp lime juice, 2 tsp orange juice, 1/2 tsp sriracha, and pepper. Whisk dressing and pour over veggies. + Layer brown rice, veggies and tofu in a bowl. Garnish with fresh jalapeno slices, green onion, sesame seeds, sriracha. #highproteinmeals #vegetarianmeals #highproteindinner #tofu #sesametofu #rainbowlbowl