Skillet O' Gains


Perfect for breakfast, or, well, anytime really.


  • 1 cup of chopped peppers & onions
  • 1 handful of spinach
  • 6 oz. of potatoes (pre-cooked)
  • 4 eggs
  • 3/4 cup of egg whites
  • Topped with Frank's Red Hot


  1. simply throw all of this stuff in a skillet (in the order above) and let it cook.


Calories = 650

Fat = 30 g

Carbs = 45 g

Protein = 50 g

Ground Turkey & Sauteed Veggies

Ground turkey + sautéed spinach, onions, and bell peppers is one of my go-to meal prep recipes. It's easy, cheap, and super versatile. I pair it with an avocado when I'm on that #anabolicfasting life, rice and black beans when I'm trying to carb up, or even fry it up with a few eggs to make a big omelet. Can't go wrong with this one!


  • 2 lbs. lean ground turkey (85% or leaner)
  • 6-10 oz. spinach
  • 1/2 white onion
  • 1/2 red bell pepper
  • 1/2 yellow bell pepper
  • Coconut oil
  • Mrs. Dash Southwest Chipotle Seasoning Blend


  1. Cook the ground turkey in a skillet or pot on medium heat until browned.
  2. While cooking, lightly season the beef with Mrs. Dash Southwest Chipotle.
  3. Cut onion and peppers into thin slices and place on a separate skillet.
  4. In the skillet, saute peppers and onion in coconut oil on medium heat.
  5. After about 5 minutes, add spinach to the peppers and onion and saute for an additional 5-10 minutes.
  6. When the ground turkey is fully cooked, drain the oil, and add the sauteed onion, peppers, and spinach.


Calories = 360

Fat = 16 g

Carbs = 9 g

Protein = 47 g

*Recipe makes approximately 4 servings.

Garlic & Herb Spaghetti Squash With Ground Beef

Spaghetti squash is a delicious, "real food" alternative to calorie-dense pasta. This versatile vegetable is cheap, easy to cook, and great for meal prep. Here is one of my favorite low carb, high protein recipes using spaghetti squash:


  • 1 spaghetti squash
  • 2 lbs. lean ground beef (85% or better)
  • Mrs. Dash Garlic & Herb Seasoning Blend
  • Mrs. Dash Extra Spicy Seasoning Blend
  • 8 oz. sliced white mushrooms
  • 6 oz. spinach
  • 24 oz. pasta sauce (ideally low sugar and low sodium)
  • Olive oil


  1. Preheat the oven to 450 degrees.
  2. Cut the spaghetti squash in half and scoop out the seeds.
  3. Face up on a baking sheet, coat the spaghetti squash in olive oil (I like to use the spray) and season with Mrs. Dash Garlic & Herb.
  4. Cook the spaghetti squash, face down, for 45 minutes-1 hour.
  5. Cook the ground beef in a skillet or pot on medium heat until browned.
  6. While cooking, lightly season the beef with Mrs. Dash Extra Spicy.
  7. In a large skillet, saute mushrooms in olive oil on medium heat.
  8. After about 5 minutes, add spinach to the mushrooms and saute for an additional 5-10 minutes.
  9. When the ground beef is fully cooked, drain the oil, and add the pasta sauce and sauteed spinach and mushrooms.
  10. Let the spaghetti squash cool for approx. 5 minutes after fully cooked, and then use a spoon to scoop out the "spaghetti".


Calories = 318

Fat = 12 g

Carbs = 17 g

Protein = 35 g

*Recipe makes approximately 6 servings.

Spicy Almond Crusted Chicken Strips

Chicken breasts are a staple of any healthy diet. They're low calorie, high protein, and extremely affordable. Unfortunately, eating plain chicken week after week gets boring. REALLY boring. Spice things up with these juicy, all-natural, breaded strips. Great for kids, too!


  • 6 Boneless, skinless chicken breasts
  • 1 cup Fine-ground almond flour
  • 4 tbsp. Mrs. Dash Extra Spicy Seasoning Blend*
  • 4 tbsp. Mrs. Dash Chicken Grilling Blend
  • Olive oil

*For kids, go light on the Extra Spicy Blend and double up on the Chicken Grilling Blend (or use another Mrs. Dash seasoning).


  1. Preheat oven to 375 degrees.
  2. Wash the chicken breasts, dry with a paper towel, and slice into halves.
  3. On a baking sheet, coat the chicken strips in olive oil (I prefer to use the spray).
  4. In a bowl, mix almond flour and Mrs. Dash seasonings.
  5. One at a time, put each chicken strip into the bowl and roll around until completely covered with the flour/seasoning mixture. Use additional flour and seasoning if necessary.
  6. Place chicken strips back on the baking sheet and bake for 25-30 minutes (or until golden brown).


Calories = 260

Fat = 11 g

Carbs = 4 g

Protein = 38 g

*Each serving is two strips. Recipe makes approximately 6 servings.

High Protein Crock-Pot Chili

It's winter time, and there's no better way to stay warm than with a big bowl of chili. Most chili recipes you'll see floating around the internet are extremely oily and loaded with salt, leaving you feeling greasy and bloated. My take on this classic, however, is low in sodium, high in protein, and bursting with flavor. Grab a bowl, for winter is coming!


  • 4 lb. lean ground beef or turkey (85% lean or better)
  • 1 onion
  • 5- 10 oz. cans Rotel Diced Tomatoes & Green Chiles (No salt added)
  • 3- 15 oz. cans black beans (reduced sodium)
  • 1- 15 oz. can kidney beans
  • Mrs. Dash Chili Seasoning
  • Garlic powder
  • Black pepper


  1. Put the ground turkey/beef in a skillet or pot on medium heat to cook until browned.
  2. While cooking, lightly season the ground turkey/beef with garlic powder and black pepper.
  3. While cooking, add diced onion to ground turkey/beef.
  4. When fully cooked, drain all excess oil from the skillet/pot and put ground turkey/beef in the crock pot.
  5. Add all other ingredients (beans, tomatoes, chili seasoning) to the crock pot, thoroughly mix, and cover.
  6. Cook for 3-4 hours on high or 6-8 hours on low.

Oatmeal Raisin Protein Cookies

These cookies are quick, easy, and perfect for satisfying that sweet tooth while keeping your diet in check. No added sugars or crazy ingredients. Great for kids, too!


  • 3 Bananas
  • 1 Cup Oats*
  • 1/4 Cup Raisins
  • 2 Scoops Whey Protein (preferably vanilla)
  • 1 Tsp. Cinnamon

*Add more oats as necessary to get a clumpy consistency


  1. Mash bananas in a bowl, then add all other ingredients and mix well.
  2. Place 8-10 medium-sized scoops of the mixture on a non-stick baking sheet (or foil or parchment paper).
  3. Bake at 350 degrees for 15 minutes (or until golden brown).

Protein Pudding

I discovered this by throwing together a bunch of stuff that I had in the kitchen. It's great by itself or as a dip for fruit.


  • 1 Scoop Whey Protein (shown with vanilla, but any flavor will work)
  • 1 Cup Plain Greek Yogurt
  • 2 BIG Spoonfuls Peanut Butter
  • 1 Spoonful Honey
  • 1 Spoonful Cinnamon


  1. Just mix everything together and enjoy!

Bacon Wrapped Guacamole Stuffed Chicken

Give that bland chicken a little kick by adding a couple foods that are universally loved: bacon and guacamole!


  • 4 Chicken Breasts
  • 8 Bacon Slices
  • 4 Avocados
  • 1 Tomato
  • 1 Onion
  • 2 Limes
  • Sea Salt
  • Pepper
  • Garlic Powder


  1. Slice the chicken breasts in half, cover in olive oil, and season with sea salt, pepper, and garlic powder.
  2. Bake the chicken on 375 degrees for 20-25 minutes (or until fully cooked).
  3. Chop the onion and tomato into small pieces and, in a bowl, combine with the avocados. Squeeze the juice from the limes into the bowl, and mix.
  4. Spread the guacamole on the cooked chicken breasts and wrap in bacon (two slices per chicken breast).
  5. Place the chicken on a pan on medium heat and fry until the bacon is crispy.

Protein Pancakes

Looking for a low carb and healthy alternative to everybody's favorite breakfast food? You've come to the right place. Skip the trip to IHOP and make these pancakes at home with just 3 simple ingredients.


  • 2 Eggs
  • 2 Bananas
  • 2 Scoops Whey Protein (preferably vanilla)


  1. Put all ingredients into a blender (or bowl) and mix until smooth.
  2. Pour a moderate amount of the mixture on a pan.
  3. Cook on LOW heat for approximately 3-5 minutes per side (or until golden brown).
  4. Top with peanut butter and honey.

Protein Brownies

These protein brownies are perfect for satisfying that sweet tooth while on a healthy diet. They have no added sugars, no artificial ingredients, and (best of all) they're kid-approved!


  • 6 Bananas
  • 2 Eggs
  • 1/2 Cup Cocoa
  • 2 Spoonfuls Honey
  • 3 Scoops Whey Protein (preferably chocolate)
  • 3 BIG Spoonfuls Peanut Butter


  1. Put all ingredients into a blender (or bowl) and mix until smooth.
  2. Pour mixture into a baking pan.
  3. Bake at 350 degrees for 15 minutes.