My Top 15
Most Viral
Recipes
Welcome!
I’M SO GLAD YOU’RE HERE & READY TO GET COOKING!
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without the written permission of Rachel
Paul. This guide is for the recipient ONLY.
The information in this guide is not meant to
substitute for any dietary regimen or advice
that may have been prescribed by your
doctor. As with all dietary programs, you
should get your doctor’s approval before
beginning. If you suspect you have a medical
problem, I urge you to seek competent help.
Keep in mind that nutritional needs vary
from person to person. The information here
is intended to help you make informed
decisions about your eating and health. This
guide is meant to be a guide for your food
choices; it does not recommend you
eliminate any foods from your diet in its
entirety. This guide Is also not for those who
are under 18 years, or who have specific
medical conditions. Read more here:
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- 02 -
Pizza Stuffed Peppers
TOTAL CALORIES: 551
MAKES 1 SERVING
Double, triple etc. ingredients list to make multiple servings.
INGREDIENTS DIRECTIONS
2 orange bell peppers 1 . Preheat oven to 425 degrees F
½ cup crushed canned tomatoes 2 . Slice peppers in halves
¼ oz pepperoni 3 . Add pepper halves to a casserole dish
4 oz sliced mozzarella 4 . Layer in crushed tomatoes, cheeses, and
⅓ cup shredded parmesan pepperoni evenly to the 4 pepper halves
¼ tsp dried basil 5 . Top with seasonings
¼ tsp oregano 6 . Optional: Add a few olive slices – track them
⅛ tsp garlic salt if you do!
7 . Bake for 25 minutes, and enjoy!
No pepperoni? Use turkey or soy pepperoni.
- 03 -
Zucchini Bowl Lasagna
TOTAL CALORIES: 451
MAKES 1 SERVING
Double, triple etc. ingredients list to make multiple servings.
INGREDIENTS DIRECTIONS
1 medium zucchini 1 . Chop zucchini into small pieces.
4 oz 90% lean ground beef 2 . Stir fry ground beef ~7 minutes on medium
¼ cup crushed canned tomatoes heat, or until cooked through. Add in
¼ cup part-skim ricotta cheese zucchini for the last 3 minutes. Drain away
⅓ cup shredded mozzarella any excess liquid.
⅛ tsp garlic salt 3 . Mix in tomatoes, ricotta, and seasonings.
¼ tsp dried basil Let all contents heat through.
⅛ tsp Red pepper flakes 4 . Top with mozzarella.
5 . Set oven to broil, and bake for 3 minutes.
No red meat? Use ground turkey or beans. No
dairy? Use dairy free cheeses.
- 04 -
Spinach & Artichoke Bake
TOTAL CALORIES: 430
MAKES 1 SERVING
Double, triple etc. ingredients list to make multiple servings.
INGREDIENTS DIRECTIONS
½ cup spinach & 1 . Dice chicken and mix together with garlic powder and
artichoke dip pepper
6 slice canned 2 . Spray a pan with an oil spray and cook chicken on medium
artichokes heat for 8 minutes, until chicken has cooked through
6 oz boneless chicken 3 . Preheat oven to 375 degrees F
breast 4 . Spray an oven-safe pan or casserole dish with an oil spray
⅛ tsp pepper 5 . Add in spinach & artichoke dip (if using a frozen one, cook
1 tsp garlic powder in the microwave first), chicken, and chopped artichoke
pieces
6 . Mix contents to combine
7 . Bake for 15 minutes
No chicken? Use white beans (no need to cook first).
- 05 -
Alfredo Spaghetti Squash
with Sausage
TOTAL CALORIES: 491
MAKES DIRECTIONS
1 SERVING
1 . Preheat oven to 425 degrees F.
Double, triple etc. 2 . Slice spaghetti squash in half, if not already sliced (be careful!).
ingredients
Microwaving the spaghetti squash for 8 minutes (4 on the top & the
list to make
multiple servings. bottom) makes cutting it much easier.
3 . Scoop out seeds from center of spaghetti squash.
4 . Line a baking sheet with parchment paper, spray it with an oil spray.
INGREDIENTS 5 . Bake spaghetti squash, cut side faced down, for 30 minutes.
6 . S lice sausage into coin shapes and stir fry on the stove top with an oil
1/2 spaghetti spray, until cooked through, about 10 minutes on low-medium heat.
squash 7 . Remove spaghetti squash from the oven.
¼ cup Alfredo 8 . Shred spaghetti squash with a fork, keeping the “spaghetti” strands in
sauce the boat.
2 chicken sausage 9 . Add Alfredo sauce, sausage pieces, and seasonings to the boat, mix
1 Tbsp grated contents together. Top with Parmesan cheese.
parmesan 10 . Bake for another 5 minutes, then broil for 3 minutes.
⅛ tsp red pepper
flakes No sausage? Use tofu or beans. No dairy? Use a dairy-free Alfredo or pesto,
⅛ tsp garlic salt available at most stores.
- 06 -
Alfredo Gnocchi and
Sun Dried Tomatoes
TOTAL CALORIES: 461
MAKES 1 SERVING
Double, triple etc. ingredients list to make multiple servings.
INGREDIENTS DIRECTIONS
1 serving frozen cauliflower 1 . Cut chicken into bite size pieces. Spray pan
gnocchi (or regular, if cauliflower with an oil spray, turn heat to low. Cook
gnocchi isn't available) chicken and gnocchi (from fresh or frozen)
2 cups raw spinach for ~10 minutes, until cooked through.
1 Tbsp sun-dried tomatoes 2 . Add in tomatoes for 2-3 minutes.
¼ cup Alfredo sauce 3 . Add in Alfredo sauce and spinach for 4-5
6 oz boneless chicken breast minutes. Top with pepper.
¼ tsp Pepper
- 07 -
Sausage Gnocchi Sheet Pan
TOTAL CALORIES: 458
MAKES 1 SERVING
Double, triple etc. ingredients list to make multiple servings.
INGREDIENTS DIRECTIONS
1 chicken sausage 1 . Preheat oven to 400 degrees F.
½ cup gnocchi 2 . Slice peppers into small pieces and sausage into slices.
1 orange bell pepper 3 . Mix peppers, gnocchi (uncooked), and sausage in a large
1 red bell pepper bowl with oil and seasonings.
1 yellow bell pepper 4 . Lay on a baking sheet in a single layer, and bake for 20-
1 tsp avocado oil 30 minutes (depending on how many servings you’re
½ tsp garlic salt making). Check on your food & mix the contents around
½ tsp red pepper flakes midway through.
No sausage? Use tofu. No gluten? Use gluten-free gnocchi, or
potatoes (slice into very small pieces so that they bake in ~30
minutes).
- 08 -
Bacon, Brussels & Bleu
TOTAL CALORIES: 447
MAKES 1 SERVING
Double, triple etc. ingredients list to make multiple servings.
INGREDIENTS DIRECTIONS
2 cups brussels sprouts 1 . Slice up raw bacon.
4 uncured bacon 2 . Add to a pan, cook on low heat until cooked
⅓ cup crumbled blue cheese through, about 7 minutes.
3 . Add in shaved Brussels and stir fry another 6
minutes, until cooked through.
4 . Add in bleu cheese, and stir until melty.
No dairy? Use more bacon. No bacon? Use soy bacon.
- 09 -
Egg Roll in a Bowl
TOTAL CALORIES: 463
MAKES 1 SERVING
Double, triple etc. ingredients list to make multiple servings.
INGREDIENTS DIRECTIONS
2 cups shredded 1 . Add oil to pan.
cabbage 2 . Stir fry ground pork on medium heat for ~6
4 oz 80% lean ground minutes, stirring regularly.
pork 3 . Add in cabbage for another 5 minutes.
1 tsp sesame oil 4 . Mix in seasonings, hot sauce, and soy sauce.
2 Tbsp sesame seeds No pork? Use tofu or beans. No soy? Use coconut
1 Tbsp soy sauce aminos.
1 Tbsp hot sauce Note: I’m using a shredded cabbage & carrot mixture
¼ tsp pepper in the picture, which you’re welcome to use as well – or
just use cabbage!
- 10 -
Tzatziki Bowl with
Rotisserie Chicken
TOTAL CALORIES: 561
MAKES 1 SERVING
Double, triple etc. ingredients list to make multiple servings.
INGREDIENTS DIRECTIONS
6 Tbsp tzatziki sauce 1 . Slice veggies.
3 whole carrots 2 . Fill the bottom of a bowl, plate, or to-go container
½ yellow bell pepper with tzatziki.
½ cucumber 3 . Add veggies and rotisserie chicken to the
4 oz rotisserie chicken container with tzatziki, enjoy!
No dairy? Use hummus or guac. No chicken? Use
cooked tofu strips.
- 11 -
Chicken Cheesesteak Skillet
TOTAL CALORIES: 418
MAKES 1 SERVING
Double, triple etc. ingredients list to make multiple servings.
INGREDIENTS DIRECTIONS
6 oz boneless, skinless 1 . Slice veggies and chicken into thin strips
chicken thighs 2 . Add oil to a pan
¼ red bell pepper 3 . Stir fry veggies and chicken, stirring occasionally,
¼ green bell pepper about 15 minutes on low-medium heat
¼ cup mushrooms 4 . Mix in seasonings, and top with cheese
¼ Onion, yellow 5 . Let cheese melt ~5 minutes
⅓ cup shredded cheese No chicken? Use beans or tofu. No cheese? Use more
2 tsp avocado oil oil, or top with diced avocado at the end.
⅛ tsp red pepper flakes
⅛ tsp garlic salt
- 12 -
Italian Roll Ups
TOTAL CALORIES: 537
MAKES 1 SERVING
Double, triple etc. ingredients list to make multiple servings.
INGREDIENTS DIRECTIONS
4 oz deli sliced turkey 1 . Slice lettuce into small pieces
3 slices thinly sliced 2 . Layer 1 slice turkey, salami and provolone on top
salami of each other
3 slices thinly sliced 3 . Add to one side of your meats & cheese lettuce
provolone and banana peppers
½ cup romaine lettuce 4 . Roll up and spear with a toothpick
¼ cup banana peppers 5 . Should make 3-4 roll ups (depending on your
1 cup baby carrots brand of meats & cheese)
1 Tbsp red wine vinegar 6 . To make your dipping vinaigrette, mix oil, vinegar,
1 tsp olive oil and spices in a mason jar
¼ tsp dried basil 7 . Have baby carrots on the side
¼ tsp oregano No dairy? Use more salami or turkey. No meat? Use
⅛ tsp garlic salt tofurkey slices, or swap this meal for another.
- 13 -
Cauli Mac & Cheese
TOTAL CALORIES: 573
MAKES 1 SERVING
Double, triple etc. ingredients list to make multiple servings.
INGREDIENTS DIRECTIONS
3 cups cauliflower rice 1 . Preheat oven to 400 degrees F
(already riced) 2 . Spray an oven-safe pan with an oil spray
¾ cup shredded, 3 . Stir fry cauli rice from fresh or frozen until cooked
cheddar cheese through, about 10 minutes on medium heat
½ cup whole milk 4 . Add in cheddar cheese, seasonings (use as much
2 Tbsp grated parmesan as you want!), then milk and mix to combine
⅛ tsp garlic salt 5 . Top with parmesan
¼ tsp pepper 6 . Bake for 10 minutes, then set your oven to broil
and bake for another 2 minutes
No dairy? Use dairy-free cheese or swap this meal out
for another.
- 14 -
One Pot Pasta
TOTAL CALORIES: 532
MAKES 1 SERVING
Double, triple etc. ingredients list to make multiple servings.
INGREDIENTS DIRECTIONS
½ cup uncooked dry 1 . Preheat oven to 425 degrees F
penne pasta 2 . Add all of your ingredients besides the cheese to a
¾ cup canned, crushed casserole dish
tomatoes 3 . Mix your contents around, make sure your pasta is
¼ cup chicken or beef completely covered by liquid
broth 4 . Top with cheese
⅔ cup shredded 5 . Cover your casserole dish with a lid or tin foil and
mozzarella bake for 20 minutes
2 cups frozen broccoli 6 . Remove the tin foil or lid, set your oven to broil,
⅛ tsp garlic salt and broil for another 2-3 minutes
⅛ tsp red pepper flakes No cheese? Use dairy-free cheese or swap this meal out
¼ tsp oregano for another. No gluten? Use gluten-free pasta.
- 15 -
Alfredo Pasta Skillet
TOTAL CALORIES: 418
MAKES 1 SERVING
Double, triple etc. ingredients list to make multiple servings.
INGREDIENTS DIRECTIONS
1 chicken sausage 1 . Cook pasta as instructed on its package on stovetop.
1½ zucchinis 2 . Slice sausage into coin shapes and slice zucchini into
½ cup cooked whole small pieces.
wheat pasta 3 . Spray a pan with a cooking spray.
2 cups spinach 4 . Stir fry sausage for ~10 minutes on low-medium heat,
¼ cup Alfredo sauce until cooked through. Add in zucchini and stir fry
2 Tbsp sun-dried another ~3-5 minutes.
tomatoes 5 . Add in cooked pasta, spinach, sun dried tomatoes,
⅛ tsp garlic salt Alfredo sauce, and seasonings and mix together. Let
⅛ tsp red pepper flakes simmer, stirring occasionally.
No dairy? Use dairy-free pesto sauce, available at most
stores. No meat? Use beans or tofu.
- 16 -
5-Ingredient Taco Skillet
TOTAL CALORIES: 518
MAKES 1 SERVING
Double, triple etc. ingredients list to make multiple servings.
INGREDIENTS DIRECTIONS
4 oz 90% lean ground 1 . Spice zucchini into small pieces.
beef 2 . Spray a pan with an oil spray.
½ cup pinto beans 3 . Stir fry ground beef on medium heat until cooked
1 medium zucchini through.
¼ cup shredded 4 . Add in zucchini, beans, and seasoning. Stir fry for
Mexican cheese another ~5 minutes, until zucchini has softened.
¼ small avocado 5 . Top with cheese, and cover your pan with a lid to let
1 tsp taco seasoning the cheese melt.
6 . When you’re ready to eat, dice avocado and top your
meal with it.
No meat? Use more beans. No dairy? Use more avocado.
- 17 -
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