One Chicken Breast, 33 Meals

Easy Low-Calorie, High-Protein Recipes!

NNoo M ingg
Moorree BBoorrain
CChhicickkeenn BBrreeasstt!!

FLEXIBLE DIETING LIFESTYLE

 McChicken Salad
Serving Size: 1 WHOLE McChicken Salad Macros for the WHOLE McChicken Salad w/Dressing:
Recipe Makes: 1 Serving 357 Cals, 28g Carbs, 5g Fat, 50g Protein
Macros for each Spicy McChicken Patty:
142 Cals, 6g Carbs, 1.5g Fat, 26g Protein

Ingredients (makes 4 Rest of Salad Big Mac Dressing (used

McChickens) 100g Lettuce
about 1/4th on salad)
16oz Lean Ground Chicken Breast 100g Romaine 113g Plain NonFat Greek Yogurt
20g Yellow Mustard 50g Grape Tomatoes 40g Sugar Free Ketchup
1 tsp Sea Salt 50g Red Onion 16g Dijon Mustard
1 tsp Black Pepper 50g Dill Pickles 8g Pickle Juice (I used from the
1 tsp Garlic Powder pickle jar)
1.5 of the McChickens
1 tsp Onion Powder 24g Water
14g 2% Sharp Cheddar Cheese
30g Panko 2 Big Pinches Sea Salt
1/3rd of the Big Mac Dressing
½ tsp Garlic Powder 1 Big Pinch Black Pepper
½ tsp Onion Powder
½ tsp Paprika

Directions
1. First make your big mac dressing by adding all your ingredients into your bowl and mixing till smooth. Add to the
fridge.
2. Now add to a bowl your lean ground chicken and combine with yellow mustard (you won’t taste it and it helps
keep the ground chicken juicy) and your seasonings. Mix and then form into 4 even sized patties.
3. Now blend your panko with seasonings until a fine powder. Add to a shallow bowl and coat each patty well.
4. Spray both sides of the patties with non-stick cooking spray and then air fry on 400 degrees F for 9-10 minutes.
5. Then build your salad and enjoy.
 The Asian Crunch Salad
Serving Size: 1/3 Salad Nutrition facts:
Recipe Makes: 3 Servings 384 Cals, 29g Carbs, 8g Fat, 49g Protein

Ingredients for Salad Ingredients for Low Cal T eriyaki Chicken

200g Romaine Sesame Vinaigrette 20oz Chicken Breast
150g Green Cabbage 24g Reduced Sodium Soy Sauce 60g Sugar Free Teriyaki Sauce
(used Seal Sama brand)
150g Purple Cabbage 24g Rice Vinegar
100g Red Pepper 24g Honey
75g Carrots 8g Sesame Oil
50g Sugar Snap Peas 8g Sriracha
20g Green Onion - Juice from ½ Lime
28g Wonton Chips 1 Clove Minced Garlic
- Big Pinch Chopped Cilantro 4g Minced Ginger

- Sesame Seeds 4g Sesame Seeds

*All veggies for salad thinly
sliced.

Directions
1. Flatten your chicken breast and add to a shallow bowl with 50g of the Teriyaki Sauce to marinate for at least an
hour.
2. Now make your sesame vinaigrette by adding all your ingredients into your bowl and mixing.
3. Once chicken is done marinating, air fry on 400 degrees F for 9 minutes. Take out and immediately brush on
more teriyaki sauce.
4. Now put together your salad. All veggies should be thinly sliced. Add all the salad ingredients into your bowl
(except wonton strip, cilantro and sesame seeds).

5. Then add your vinaigrette. Chop up your chicken and add that in. Toss the salad.
6. Then add your wonton strip, cilantro and sesame seeds. Enjoy!

* If you want this for meal prep, keep the vinaigrette on the side!
 Chicken Caesar Salad
Serving Size: ⅓ Bowl Nutrition facts:
Recipe Makes: 3 Servings 456 Cals, 17g Carbs, 10.5g Fat, 66g Protein

Ingredients for Low Cal Lemon Basil Chicken Salad Ingredients

Caesar Dressing (total Marinade 300g Romaine
weight 400g aka 12.5 32g 1 Lemon 200g Yellow Peppers
Servings) 10g Honey 200g Orange Peppers
227g Plain Non Fat Greek yogurt 10g Yellow Mustard 200g Baby Cucumbers
14g Olive Oil - Dried Basil 200g Grape Tomatoes
30g Worcestershire sauce - Dried Oregano 24oz Chicken Breast (weighed
5g Dijon Mustard - Garlic Powder raw)
24g Grated parmesan cheese - Onion Powder
2 garlic cloves, minced - Sea Salt
¼ tsp Pinch Kosher Salt - Black Pepper
- Juice from 1 Lemon

Directions
1. Flatten your chicken breast and then add to a big ziplock bag. Combine with your honey lemon basic chicken
marinade. Marinate for at least an hour
2. Once the chicken is ready, air fry on 400 degrees F for 9-10 minutes or until internal temp is 165 degrees F.
3. Next, add all your caesar dressing ingredients into a bowl and mix till smooth.
4. Now it’s time to put together the caesar salad. Make sure to grab a BIG bowl to mix all this! Add your romaine,
peppers, cucumber, grape tomatoes, chicken, and caesar dressing. Toss well and then add some extra
parmesan cheese on top and enjoy!
* Do highly recommend if this is going to be a meal prep to leave the dressing on the side. Add your salad
ingredients (except dressing) to your meal prep containers and then pack the dressing on the side. Then add
dressing when it’s time to eat so the romaine and other vegetables don’t get soggy.
 Meal Prep Spicy Elotes Pasta Salad
Serving Size: 1 Bowl Nutrition facts:
Recipe Makes: 3.5 Servings 594 Cals, 72g Carbs, 6g Fat, 63g Protein

Ingredients for Dressing Ingredients for Pasta Salad

200g Plain Non Fat Greek Yogurt 224g Self Rising Flour 20g Parmesan (Cojita
40g Sriracha 1 Bag Coconut Flour Cheese if you have it!)
- from 1 Medium Lime 24oz Nutritional Yeast 10g Nutritional Yeast
- Pinch of Lime Zest (from the lime I juiced) 100g Plain Non Fat Greek 1 tsp Sea Salt
- Sea Salt Yogurt 1 tsp Black Pepper
- Black Pepper 40g Plain Non Fat Greek 1 tsp Garlic Powder
Yogurt ½ tsp Paprika
15g Cilantro ½ tsp Cayenne (Take this out if
15g Minced Garlic you don’t want this to
have a nice kick!)

Directions
1. Cook your elbow pasta till el dente and then let cool. Next, preheat your pan to a 7/10 heat and add your frozen
corn to it. Cook saute until they start to golden. I seasoned it with just some sea salt. Let those cool as well.
2. Now cook your chicken breast however you like. I recommend going with a mild seasoning just because the
pasta salad will have a kick to it already! I went with a blackened seasoning.
3. Next, add all your dressing ingredients into a bowl and mix till combined.
4. Now it’s time to put together the pasta salad. Make sure to grab a BIG bowl to mix all this! This is an ideal meal
prep recipe so after mixing in the big bowl, you can add it to individual meal prep containers. This recipe makes
sense for about 3.5 BIG servings. Enjoy!
 Big As* Chicken BLT Salad
Serving Size: One BIG Bowl Nutrition facts:
Recipe Makes: One Serving 416 Cals, 12g Carbs, 16g Fat, 56g Protein

Ingredients Avocado Mayo Dressing

1.5 Cups Romaine ½
Avocado
- Handful of Spring Mix Medium
6oz Chicken Breast (weighed raw) - Handful Cilantro
75g Grape Tomatoes 1 Clove Garlic
2 Slices Center Cut Bacon 60g Plain Non Fat Greek Yogurt
- Avocado Mayo (recipe below) - Juice from ½ Lime
- Red Pepper Flakes - Big Pinch Sea Salt
30ml Water

Directions
1. Cook your chicken breast and bacon. I seasoned my chicken breast with a blackened seasoning mix and
cooked in the air fryer on 400 degrees F for 9 minutes. I also flattened the chicken breasts to make them cook
more evenly. I cooked my bacon in the air fryer with the chicken to make it easier.
2. Next, add all your avocado mayo ingredients into a your small blender and blend till smooth.
3. Now it’s time to put together the salad. Make sure to grab a BIG bowl to mix all this! Add your romaine, spring
mix, chicken, tomatoes, crushed bacon, parmesan cheese, avocado mayo, and red pepper flakes. Mix together
and enjoy!
 Sticky Honey Sriracha Chicken

Tenders
Serving Size: 1 Chicken Tender Nutrition facts:
Recipe Makes: 12 Servings 105 Cals, 10g Carbs, 1g Fat, 14g Protein

Ingredients for Sticky Honey Sriracha Sauce Salad Ingredients

50g Sriracha 2lbs Chicken Breast cut into Tenders
50g Honey - Sea Salt, Black Pepper
14g Soy Sauce 40g AP Flour
14g Rice Vinegar 10g Corn Starch
4g Sesame Oil 100g Egg Whites
1 Clove Minced Garlic 80g Panko

Directions
1. Add all your sticky honey sriracha sauce ingredients into your bowl and mix till smooth. Set it to the side.
2. Now make 3 stations to coat the chicken tenders. One station for the flour and corn starch. One station for the
egg whites. And one station for the panko.
3. Season your chicken tenders with sea salt and black pepper. Don’t be shy with these. Then take each tender and
coat in the flour, then the egg whites and then into the panko.
4. Then once coated, add to the air fryer and spray with non stick cooking spray. Air fry on 400 degrees F for 10
minutes. Flip at the 6 minute mark.
5. Once done, toss the tenders in the sauce and enjoy!
 Crispy Chicken Tender w/ Low

Cal Garlic Parmesan Sauce

Serving Size: 1 Chicken Tender Nutrition facts:
Recipe Makes: 16 Servings 75 Cals, 5.5g Carbs, 1g Fat, 11g Protein

Ingredients for Seasoning Mix (you’ll Ingredients for Low Cal Garlic
Chicken Tenders need two different Parmesan Sauce
(makes 16) batches of this) 120g Plain NonFat Greek - Juice from ½
1.5lb Chicken Breast cut into 2 tsp Garlic Powder Yogurt Lemon
Tenders 2 tsp Paprika 45g Light Mayo 2 Whole Bulbs
40g All Purpose Flour 15g Apple Cider Roasted Garlic
1 tsp Sea Salt Vinegar ½ tsp Sea Salt
10g Corn Starch 1 tsp Black Pepper
60g Panko 2g Zero Cal Sweetener ¼ tsp Black Pepper
1 tsp Onion Powder 1 Fresno Chile ¼ tsp Red Pepper Flakes
100g Egg Whites 1 tsp Chili Powder Pepper
30g Franks Red Hot Buffalo ¼ tsp Oregano
Sauce 10g Grated Parmesan ¼ tsp Basil

Directions
1. Roast your garlic bulbs first because they will take 40-50 minutes. Do this by cutting off the tops of the bulbs,
spray the exposed area with non-stick olive oil spray and sprinkle with sea salt, black pepper. Wrap loosely each
garlic bulb in aluminum foil and bake on 400 degrees F for 40-50 minutes.
2. Now to make the chicken tenders. Make 3 stations. The first station will be 40g all purpose flour, 10g corn starch,
and a batch of the seasoning mix. Second station will have a seasoning mix and 60g panko. Third station will be
100g egg whites plus 30g franks red hot buffalo sauce.
3. Add tender to flour station, then egg station then to panko station. Repeat for all your tenders. Air fry these at 400
degrees F for 9-10 minutes.
4. Once the garlic is done roasting, it’s time to make the garlic parmesan sauce. Add all your ingredients into your
bowl and mix till smooth.
5. Now pair with your sauce the chicken tenders and enjoy!
 Nashville Style

Hot Honey Chicken Tenders

Serving Size: 1 Chicken Tenders Nutrition Facts

Recipe Makes: 12 Servings 97 Cals, 6g Carbs, 1g Fat, 16g Protein

Ingredients (makes 12) Nashville Style Hot Spice Toppings:

Mix
1.75lbs Chicken Tenders 20g Honey
113g Plain Non Fat Greek Yogurt 10g Cayenne Pepper (Cut down 12 Bread & Butter Pickles
on the cayenne to
42g Franks Red Hot Buffalo moderate how spicy this is!)
Sauce
6g Paprika Buffalo Ranch Dipping
60g Panko Sauce
6g Black Pepper
4g Sea Salt 113g Plain Non Fat Greek Yogurt
3g Garlic Powder 28g Franks Red Hot Buffalo
Sauce
8g Brown Sugar

8g Ranch Seasoning

Directions
1.) First make your Nashville style hot seasoning mix. I’d recommend to not go above that 10g for the cayenne
UNLESS you want it to be SUPER spicy! It’s already go a solid kick so I’d start there.
2.) Then make your chicken marinade by adding 113g greek yogurt, 42g franks red hot and half your seasoning mix
to a bowl and mix.
3.) Then add your chicken tenders to a big zip lock bag along with all your marinade. Close the bag and tag the
chicken tenders until coated with the marinade.
4.) Now fill a shallow bowl with panko and the other half of your seasoning mix. Mix and then coat each chicken
tender in the panko.
5.) Once all coated, add half your tenders to your air fryer and spray with non stick cooking spray. Air fry on 400
degrees F for 10 minutes. Flip at the 6 minute mark.
6.) Then while those are cooking, make your buffalo ranch dipping station.
7.) Then once tenders are done, give them a little honey drizzle, top with bread & butter pickles and enjoy!
 Spicy Chicken Nuggets

Serving Size: 1 Chicken Nugget Nutrition facts:

Recipe Makes: 18 Servings 32 Cals, 1.5g Carbs, 0.25g Fat, 6g Protein

Ingredients (makes 18 Spicy Chicken

Nuggets)
1 tsp Chili Powder
16oz Lean Ground Chicken Breast 1 tsp Paprika
20-30g Yellow Mustard (won’t taste it. Helps a ton with ½ tsp Cayenne
keeping the juiciness)
3 Slices Low Cal Bread (I used Sara Lee 45 Cal)
1 tsp Sea Salt
½ tsp Paprika
1 tsp Black Pepper
½ tsp Chili Powder
1 tsp Garlic Powder
½ tsp Cayenne
1 tsp Onion Powder

Directions
1. Add to a bowl your ground chicken, yellow mustard, sea salt, black pepper, garlic powder, onion powder, chili
powder, paprika and cayenne. Lightly wet your hands before mixing all together to make it less sticky. Then form
into 18 even sized chicken nuggets.

2. Now add your bread along with your paprika, chili powder and cayenne to a small blender and blend till a fine
bread crumb texture.

3. Add to a shallow bowl the bread crumbs. Then take one of your nuggets and add to the bread crumbs. Coat well
and then toss side to side in your hands to get off any of the excess. Repeat for all 18. Each one should take like 10
seconds to coat.

4. Now carefully add your nuggets to your air fryer and spray with non stick cooking spray. Air fry on 400 degrees F
for 10 minutes. You can flip halfway through but I didn’t.
5. I did mine in two batches! Once done, it’s time to enjoy!
 Greek Inspired Chicken Nuggets

Serving Size: 1 Chicken Nugget Nutrition facts:

Recipe Makes: 21 Servings 34 Cals, 1.5g Carbs, 0.5g Fat, 6g Protein

Ingredients (makes 21 Chicken Nuggets) Ingredients for Low Cal/High Protein

16oz Ground Chicken Breast
Tzatziki
60g Diced White Onion 113g Plain Non Fat Greek Yogurt
2 Cloves Minced Garlic ¼ Cucumber Grated (squeeze out with towel
excess liquid)
12g Fresh Minced Parsley
2 Cloves Minced Garlic
Zest ½ Lemon (You’ll use this in the Tzatziki later)
- Juice from ½ Lemon
1 Large Egg
½ tsp Dried Oregano
56g Fat Free Feta
¼ tsp Dried Dill
1 tsp Dried Oregano
¼ tsp Dried Parsley
½ tsp Ground Coriander
¼ tsp Onion Powder
½ tsp Cumin
¼ tsp Sea Salt
¼ tsp Sea Salt
- Splash of water to get right consistency for sauce
¼ tsp Black Pepper
3 Slices Low Cal Bread (I used Sara Lee 45 Cal
Bread)

Directions
1. Add your ground chicken and the rest of your ingredients (besides bread) to a bowl and mix till combined.

2. Then it’s time to form into 21 nuggets. Make sure you THOROUGHLY wet your hands throughout because the
mixture is sticky.

3. Once all nuggets are formed, it’s time make the coating. Add your bread and the same seasonings (in the same
amounts listed in the ingredients) as the chicken mixture into a small blender and blend till smooth.

4. Now carefully coat your chicken nuggets in the bread mixture. I used a bread scraper to help get the nuggets to
the bread coating station.

5. Now add half your batch to your air fryer and spray with non stick cooking spray. Air fry on 400 degrees F for 9
minutes.

6. While those are cooking, make up your low calorie tzatziki by adding all your ingredients into a bowl and mixing
till smooth. Super simple. Add a little splash of water to get the right consistency for a dipping sauce.

7 Then once nuggets are done, it’s time to enjoy!

 Chicken Tenders & Fries Meal
Serving Size: 1 Whole Meal Nutrition facts:
Recipe Makes: 1 Serving 518 Cals, 54g Carbs, 3g Fat, 71g Protein

Ingredients for Fries Ingredients for Chicken Tenders

300g Russet Potatoes 11oz Chicken Tenders
- Sea Salt - Blackened Seasoning
- Garlic Powder - Low Sodium Chicken Broth
- Non Stick Olive Oil Spray (added 2g fat to the
macros for these sprays)
* Pro tip for fries is in step 3!

Directions
1. Wash and dry your russet potatoes. Then use your crinkle cutter (got mine off amazon for $10) and cut into even
size fries. Add to a big bowl.
2. Spray the fries with non stick cooking spray and toss. Do this three times. Now season with sea salt and garlic
powder and toss. Do this 3 times.
3. Add this to your air fryer and air fry on 400 degrees F for 23 minutes. Here is the pro tip, yes you’ll need to toss
these every 5-7 minutes or so. BUT when they have about 8 minutes left on the timer, take them out and let them
cool for like 10-15 minutes. Then add them back in for the remaining 8 minutes. This ensures the middle of the
fries stay soft and the outside stays nice and crispy. AKA the insides don’t become hollow.
4. Now while your fries are cooking, make your chicken tenders. Season with a blackened seasoning. Add to pan on
a 7/10 heat. Flip once the bottom of the tenders are blackened.
5. Then another pro tip. Add a splash of your chicken broth to the pan (enough to cover the bottom of your pan)
and add a cover on top. This will ensure these cook perfectly.
6. Use a meat thermometer to make sure they are done. Looking for 165 degrees F.
7. Then once all is done, assemble your meal and dipping station and enjoy!
 KFC Popcorn Chicken
Serving Size: ⅓ the Batch Nutrition facts:
Recipe Makes: 3 Servings 311 Cals, 15g Carbs, 3g Fat, 56g Protein

KFC Secret Seasoning Blend Rest of Ingredients

8g Salt 3g Thyme 24oz Chicken Tenderloins
5g Black Pepper 3g Celery Salt 60g Egg Whites
5g Oregano 3g White Pepper 56g All Purpose Flour
5g Paprika 3g Mustard Powder 5g Baking Powder
5g Garlic Powder 3g Ginger Powder
3g Basil

Directions
1. Cut your chicken tenders or chicken breast into bite size pieces. Add to a bowl and combine with 60g Egg Whites
and mix together.
2. Next, in another shallow bowl add your all purpose flour, baking powder and kfc seasoning blend. Mix together
well.
3. Now add a handful of your chicken to the flour mixture with one hand and then coat them well with the other.
Repeat for all the chicken.
4. Add the coated chicken pieces to the air fryer making sure they are not touching. I had to do this is 2 batches.
5. Spray with non stick cooking spray and air fry on 400 degrees F for 9 minutes.
6. Then once done, enjoy!
 The Spicy THICCC McChicken
Serving Size: 1 Spicy McChicken Nutrition facts:
Recipe Makes: 3 Servings 316 Cals, 30g Carbs, 4g Fat, 40g Protein

Ingredients (makes 3 Spicy McChickens)

16oz Lean Ground Chicken Breast ½ tsp Cayenne
20-30g Yellow Mustard (won’t taste it. Helps a ton with 30g Panko
keeping the juiciness) ½ tsp Chili Powder
1 tsp Sea Salt 3 Lower Cal Burger Buns (used 120 Cal Sara Lee
1 tsp Black Pepper ones)
1 tsp Garlic Powder 21g Low Fat Mayo
1 tsp Onion Powder - Shredded Lettuce
1 tsp Chili Powder
1 tsp Paprika

Directions
1. Add to a bowl your ground chicken, yellow mustard, sea salt, black pepper, garlic powder, onion powder, chili
powder, paprika and cayenne. Lightly wet your hands before mixing all together to make it less sticky. Then form
into 3 even size balls.
2. Now add your panko along with your paprika, chili powder and cayenne to a small blender and pulse a few
times till a fine powder
3. Add to a shallow bowl the panko mixture. Then lightly wet your hands and take one of your balls. Form it into a
patty. Repeat for all 3 of your patties.
4. Then add a patty to the panko mixture and coat it well.

5. Now carefully add your patties your air fryer and spray with non stick cooking spray. Air fry on 400 degrees F for
10-12 minutes. You can flip halfway through but I didn’t.
5. Then build your Spicy McChickens with toasted bottom bun, Spicy McChicken patty, lettuce, low fat mayo on top
of toasted bun and enjoy!
 Gochujang Chicken Burgers

With Kimchi Bacon

Serving Size: 1 Burger Nutrition facts:
Recipe Makes: 4 Servings 540 Cals, 44g Carbs, 12.5g Fat, 63g Protein

Ingredients (makes 4 Homemade Gochujang Kimchi Bacon Jam

Burgers) Sauce 4 Slices Center Cut Bacon
1.5lbs Chicken Breast (can sub 22g Korean Chili Pepper Paste 100g Kimchi
with ground chicken but 10g Rice Vinegar 5g Brown Sugar
won’t be as good!)
42g Panko 8g Sugar Free Pancake Syrup
- Homemade Gochujang 3g Sesame Oil Rest of Ingredients (For 1
Sauce (recipe below) Sandwich)
- Garlic Powder (don’t be shy) 15g Low Fat Mayo
- Kosher Salt (don’t be shy) 4 Thinly Sliced Cucumber
Slices
- Brioche Bun
- Handful of Microgreen
Sprouts (can sub cilantro
as well!)
Directions
1. First, make kimchi bacon jam by preheating stovetop pan to a 7/10 heat. Add your bacon, kimchi and brown
sugar into the pan and cook till they caramelize. Will take about 8-10 minutes. Set to the side.
2. Finely mince your chicken breast and then add to a bowl. Combine with panko and a not so shy amount of
garlic powder and kosher salt. Mix till combined.
3. Then form into 4 even sized balls.
4. Add a ball to preheated pan on a 6/10 heat. Use burger press to smash it down and cook with burger press on
top for 3-4 minutes. Then flip.
5. Add a splash of chicken broth to the pan to help the insides of the burger cook to at least a 165 degrees F temp.
Repeat for all your burgers.
6. Then build the burger with toasted brioche bun, low fat mayo, cucumber, chicken burger, kimchi bacon jam,
microgreens, and top buns with more low fat mayo. Enjoy!
 The Thiccc McChicken
Serving Size: 1 McChicken Nutrition facts:
Recipe Makes: 3 Servings 316 Cals, 30g Carbs, 4g Fat, 40g Protein

Ingredients:
16oz Lean Ground Chicken Breast - Paprika
20g Yellow Mustard - Garlic Powder
- Sea Salt - Onion Powder
- Black Pepper 3 Lower Cal Burger Buns (used 120 Cal Sara Lee
- Garlic Powder ones)
- Onion Powder 21g Low Fat Mayo
30g Corn Flakes - Shredded Lettuce

Directions
1. Add to a bowl your ground chicken, yellow mustard, sea salt, black pepper, garlic powder and onion powder. Mix
together and form into 3 even size balls.
2. Now add your corn flakes along with your paprika, garlic powder and onion powder to a small blend and pulse a
few times.
3. Add to a shallow bowl our corn flakes mixture. Then take one of your balls and add to the mixture and goat it
well. Then form into a patty with your hands. The coating of the balls first before forming to patties makes it a
whole lot less sticky when forming into patties.
4. Now carefully add your patties your air fryer and spray with non stick cooking spray. Air fry on 400 degrees F for
10-12 minutes flipping halfway through.
5. Then build your McChickens with toasted bottom bun, McChicken patty, lettuce, low fat mayo on top toasted
bun and enjoy!
* You can 100% make these into smaller McChicken patties! Just adjust the cooking time based on how thick they
are.
 Blackened Chicken BLT Sliders

Serving Size: 1 BLT Slider Nutrition facts:

Recipe Makes: 12 Servings 216 Cals, 15g Carbs, 8g Fat, 21g Protein

Ingredients (makes 12 sliders) Garlic, Parsley, Butter Combo to Brush on

top
1 Package 12 Slider Rolls of your choice (I used
Natures Own Brioche Slider Rolls)
4 Cloves Minced Garlic
24oz Chicken Tenders
- Handful Finely Chopped Parsley
- Blackened Seasoning (I used HEB Brand)
4 Spray of Non Stick Butter Spray
12 Slices Center Cut Bacon
6 Slices 2% Colby Jack Cheese
96g Low Fat Mayo
96g Honey Mustard
- Lettuce
- Tomato
- Red Onion

Directions
1. Season your chicken tenders well with your blackened seasoning. Air fry these on 400 Degrees F for 9 minutes.
2. Bake your center cut bacon on 400 degrees F for 15-18 minutes.
3. Once both are done, it’s time to start building the sliders. Add to each button bun of the sliders 8g low fat mayo,
then 1 chicken tender cut in half, ½ slice of your colby jack cheese, slice of bacon and then your top buns.
4. Now spray the tops of your buns with non stick butter spray and then brush on the garlic, parsley, butter spray
combo.
5. Bake the sliders on 400 degrees F for 5-7 minutes. Once done, take off top bun and add your honey mustard,
lettuce, tomato and red onion.
6. Add top buns back on and enjoy!
 Chicken SMASH Burger
Serving Size: 1 Whole Burger Nutrition Facts
Recipe Makes: 1 Serving 456 Cals, 36g Carbs, 12g Fat, 51g Protein

Ingredients (makes 2 Burgers) Ingredients for Avocado Mayo (makes

12oz Chicken Breast
about 280g total or about 9 2 Tbsp
servings)
30g Green Onion
30g Red Pepper 1 Large Avocado (About 6oz)
5g Parsley 15g Cilantro
2 Cloves Garlic 2 Cloves Garlic
2 Big Pinches Sea Salt 1 Big Pinch Sea Salt
1 Big Big Pinch Black Pepper 60g Water
2 Brioche Buns - Juice from 1 Small Lime
42g 2% Colby Jack Cheese
- Splash of Chicken Broth
- Sriracha

Directions
1. Flatten your chicken breast (I used my fists lol) and then use a knife to chop to a fine mince. You could do this in
your food processor but I like it better with the knife. Gives it a better consistency.
2. Then add the chicken mince to a bowl and add diced green onion, diced red pepper, finely chopped parsley, 2
cloves minced garlic, sea salt and black pepper. Mix to combine and form into two even size burgers.
3. Now to make your avocado mayo. Add all your ingredients into your food processor and blend till smooth. That
simple!
4. Now it’s time to make the burgers. Preheat your pan on a 7/10 heat. Add one of your burgers to the pan and then
press down with your burger press. Cook with the burger press on top for 3-4 minutes on that side. Then flip and
add burger press back on top to cook for another 3 minutes.
5. Then add your cheese on top and add a splash of chicken broth to the pan to help melt the cheese but also give
the burgers a bit more juiciness. Add a cover on top to help with this.
6. Once cheese is melted, it’s time to build the burger! Toasted brioche bottom bun, 2 Tbsp avocado mayo, lettuce,
tomato, red onion, chicken smash burger, sriracha, top toasted brioche bun and enjoy!
 Jalapeño Honey Crispy Chicken

Sandwich
Serving Size: 1 Whole Sandwich Nutrition facts:
Recipe Makes: 2 Servings 496 Cals, 51g Carbs, 8g Fat, 55g Protein

Ingredients for Ingredients for Crispy Seasoning Mix Rest of

12oz Batch Chicken Sandwich Patties (equal parts of) Sandwich
Jalapeño Honey (makes 4) - Sea Salt Ingredients
300g Raw Honey 28oz Chicken Breast (7oz Per Patty - Black Pepper - Brioche Bun
3 Jalapeños 30g All Purpose Flour - Garlic Powder - Tomato Slice
8g Corn Starch - Onion Powder - Green Leaf Lettuce
- Seasoning Mix (listed below) - Paprika - 10g Jalapeño
1 Large Egg Honey
50g Egg Whites
- Cholula (don’t be shy!)
40g Panko

Directions
1. First to make the jalapeño honey. Add your honey and fresh sliced jalapeños into your stove top pot and bring to
a boil. Once you a boil, reduce the heat and let it cook until the jalapeños start to reduce in size. Add to mason
jars and add to fridge to cool and thicken up. I let mine sit overnight.
2. Now it’s time to make the crispy chicken sandwich patties. Flatten your 7oz chicken breasts. First bowl will be the
flour, corn starch, seasonings bowl. Coat patty well in that bowl. Then into the egg/hot sauce bowl. Make sure the
whole chicken breast is coated. Then lastly into the panko bowl. Coat well and add to your air fryer. Repeat this
process for all 4 patties.
3. Spray tops with non stick cooking spray and air fry on 400 degrees F for 9-10 minutes. Flip after 6 minutes.
4. Then it’s time to build the sandwich. I toasted the buns in the air fryer for a few minutes. So first bun, then lettuce,
tomato and the chicken sandwich patty. Then your jalapeño honey and your top bun. Enjoy!
 Gochujang Ramen
Serving Size: ¼ the recipe Nutrition facts:
Recipe Makes: 4 Servings 445 Cals, 42g Carbs, 13g Fat, 40g Protein

Ingredients for Sticky Rest of Ingredients Gochu Bang Bang Sauce

Honey Sriracha Sauce 1.5lb Chicken Breast
(only used 1/4th the batch
50g Gochujang Paste
in the recipe)
- Sea Salt
50g Honey - Garlic Powder 113g Plain Non Fat Greek Yogurt
28g Soy Sauce 180g Frozen Stir Fry Veggies 28g Honey
14g Rice Vinegar 30g Green Onion 15g Gochujang Paste
7g Sesame Oil 2 Blocks Ramen 4g Rice Vinegar
7g Corn Starch

Directions
1. Add all your sauce ingredients into a bowl and whisk together till smooth. Set to the side.
2. Now cut your 1.5lbs of chicken breast into cubes. Add to a bowl and season generously with sea salt and garlic
powder. Add to a pan preheated on a 7/10 heat and cool till they start to golden. The combine with half your
sauce and mix till they are coated. Set chicken to the side.
3. On that same pan, add your frozen stir fry veggies. Add a splash of water along with a cover on top to help them
cook quickly. Then once they’ve softened and started to get some charring, add your minced garlic and green
onion to the pan. Bring heat down on the pan to a simmer and add the rest of your sauce.
4. While those veggies were steaming, cook up your ramen.
5. Add cooked ramen to the pan with the veggies. Then add your chicken. Mix all together. Then add your gochu
bang band sauce and enjoy! You can split into 4 meal prep containers and split to however many servings you
want!
 Orange Chicken Ramen Stir Fry
Serving Size: ¼ the recipe Nutrition facts:
Recipe Makes: 4 Big Servings 513 Cals, 52g Carbs, 13g Fat, 47g Protein

Ingredients for Orange Chicken Sauce Rest of Ingredients

15g Sesame Oil 24oz Chicken Breast
10g Minced Garlic 45g Egg Whites
5g Minced Ginger 1 60g AP Flour
30g Reduced Sodium Soy Sauce 5g Baking Powder
20g Rice Vinegar ½ Tsp Sea Salt
15g Honey ½ Tsp Black Pepper
120g Water ½ Tsp Paprika
8g Cornstarch ½ Tsp Garlic Powder
1/2 tsp Red Pepper Flakes 250g Frozen Stir Fry Veggies
- Juice from 3 Oranges 2 Packs Maruchan Ramen
- Zest from 1 Orange - Sesame Seeds

Directions

1. Add cubed chicken breast into a bowl and combine with 60g egg whites. In another shallow bowl add AP flour,
5g baking powder and seasonings ( sea salt, black pepper, paprika and garlic powder). Then coat each piece of
chicken in the flour mixture.
2. Add coated chicken to the air fryer on 400 degrees F for 9 minutes. I had to do mine in two different batches.
3. Now for the orange chicken sauce. Preheat pan to 7/10 heat. Add sesame oil, minced garlic and minced ginger.
Cook for 2-3 minutes.
4. Then bring pan to a low heat and the rest of your sauce ingredients. For the water and cornstarch, mix those
together separately before adding to the pan. Simmer for 5-7 minutes till the sauce thickens significantly.
5. Then add your chicken and coat well in the sauce. All while everything else was cooking, in a separate pan sauté
up the frozen stir fry veggies. Add those into the pan with the chicken once done. Combine with the sauce.
6. Then lastly, add your ramen cooked without the seasoning packet to the pan. Combined everything together,
add some sesame seeds on top and enjoy!
 Chicken Birria Ramen
Serving Size: ¼ the Recipe Nutrition facts:
Recipe Makes: 4 Servings 442 Cals, 32g Carbs, 10g Fat, 56g Protein

Ingredients Birria Marinade

2lbs Chicken Breast 2 Whole Red Onions
1 Tbsp Paprika 6 Garlic Cloves
1 Tbsp Oregano 1 Can Chipotle Peppers in Adobo Sauce
1 Tbsp Cinnamon 450g Liquid from Rehydrated Peppers
1 Tbsp Black Pepper 2 Whole Pasilla Peppers
1 Tbsp Cumin 2 Whole Guajillo Peppers
150g Green & Red Peppers 1 Tbsp Red Wine Vinegar
150g Onion
20g Jalapénos
2 Packets Ramen (nothing special. Just the
Maruchan ones without the seasoning)
Directions
1. Take 2 of your pasilla and guajillo peppers and cut off the tops. Then take out the seeds. Add to a bowl and soak
in boiling water for 10 minutes to rehydrate them.
2. Once rehydrated, it’s time to make the birria marinade. Add ally our ingredients into your blender and blend till
smooth.
3. Cut your chicken breast into cubes and season with the seasonings I have listed in the ingredients.
4. Add to instant pot along with your birria marinade. Pressure cook on high for 40 minutes and then do the natural
release for 10. Once done, just let out the rest of the air.
5. Take out the chicken and shred it. Then take the rest of what’s left in the instant pot and strain it to get the birra
consomé.
6. Now suaté up your peppers, onions and jalapénos on a 7/10 heat pan. Use your consomé to help soften and also
season your veggies.
7. Once they are done, add your chicken, your ramen cooked al dente and as much of the consomé as you’d like!
Mix to combine and then enjoy!
Sticky Honey Sriracha Stir Fry Salad
Serving Size: 1 Bowl Nutrition Facts
Recipe Makes: 3 Servings 389 Cals, 30g Carbs, 5.5g Fat, 55g Protein

Ingredients for Sticky Honey Sriracha Rest of Ingredients:

Sauce: 1.5 lb Chicken Breast
50g Sriracha 350g Frozen Stir Fry Veggies
50g Honey 50g Green Onion
28g Soy Sauce 4 Cloves Minced Garlic
14g Rice Vinegar 250g Lettuce
7g Sesame Oil 250g Romaine
7g Corn Starch - Sea Salt
- Garlic

Directions
1. Add all your sauce ingredients into a bowl and whisk together till smooth. Set to the side.
2. Now cut your 1.5lbs of chicken breast into cubes. Add to a bowl and season generously with sea salt and garlic
powder. Add to a pan preheated on a 7/10 heat and cool till they start to golden. The combine with half your
sauce and mix till they are coated. Set chicken to the side.
3. On that same pan, add your frozen stir fry veggies. Add a splash of water along with a cover on top to help them
cook quickly. Then once they’ve softened and started to get some charring, add your minced garlic and green
onion to the pan. Bring heat down on the pan to a simmer and add the rest of your sauce.
4. Once all is done, add to your big salad bowl (this makes 3 servings so only do this if you are making it for 3
people!) your lettuce, romaine, stir fry veggies, chicken and sesame seeds. Then enjoy! I didn’t toss but you most
definitely can!
* As noted in the directions, if you want to use this for meal prep, keep the warm veggies and chicken on the side.
Save the lettuce and romaine for when you are actually going to have it and add the veggies and chicken on
top then.
 Jalapeño Popper Hot Pockets

Serving Size: 1 Hot Pocket Nutrition facts:

Recipe Makes: 4 Servings 244 Cals, 26g Carbs, 4g Fat, 26g Protein

Ingredients for Jalapeño Popper Filling Rest of ingredients for hot pockets
1lb Chicken Tenders 8 Slices Low Calorie Bread (I used Natures Own
Butterbread)
½ Packet Ranch Dip Mix
150g Plain Non Fat Greek Yogurt
50g Egg Whites
3 Light Laughing Cow Cheese Wedges
- Non Stick Cooking Spray

2 Jalapeños
42g 2% Colby Jack Cheese
75g Black Beans
50g Sweet Corn
50g Pico (optional. Had some homemade
leftovers so threw them in there)

Directions
1. Season and cook your chicken tenders with 1/4th of the ranch dip seasoning mix. I went air fryer for 9 minutes on
400 degrees F. Looking for 165 internal temp. Let set for about 10 minutes and then chop into small pieces.

2. Then add your 2 jalapeños in your air fryer and spray with non stick cooking spray. Air fry on 400 degrees F for
5-7 minutes to roast them. Then once those are done, take seeds out and dice them up.
3. Now to put together the jalapeño popper dip. Add all your ingredient into your bowl (including 1/4th packet
ranch dip mix) and mix. Super simple.

4. Then for the hot pockets, get 8 slices of your bread. You’ll have enough of the dip for 6 hot pockets but I only
made 4. Lay down one slice and generously brush egg whites on the edges. Then add your jalapeño popper
filling to filling to middle.

5. Now take another slice of bread and brush egg whites on the edges. Then add that slice face down on top of the
bottom slice. Then brush more egg whites on the edges. Press down the edges with your fingers. Then crimp with
a fork and slice off the extra with a pizza cutter.

6. Add your hot pockets to your air fryer and air fry on 400 degrees F for 4-5 minutes or until golden. Then enjoy!
 Crispy Buffalo Chicken Pockets

Serving Size: 1 Pocket Nutrition facts:

Recipe Makes: 10 Servings 98 Cals, 8g Carbs, 2g Fat, 12g Protein

Ingredients for Buffalo Chicken Rest of ingredients

24oz Chicken Tenders 5 Low Carb Tortillas (I used La Banderita Carb
Counter)
- Seasoned with Blackened Seasoning
10g AP Flour
170g Plain Non Fat Greek Yogurt
- Water
113g Fat Free Cottage Cheese
113g Franks Red Hot Buffalo Sauce
½ Packet Ranch Seasoning

Directions
y . y
1. Season and cook our chicken tenders I went air fr er for 9 minutes on 400 degrees F. Looking for 165 internal
te mp.
Let set for about 10 m p
inutes and then cho into s all m pieces.
2. Now to make the buffalo chicken sauce. Add your greek yogurt, cottage cheese, buffalo sauce and ranch
seasoning to a small blender. Blend till smooth.

3. Add chicken to a bowl and then add the buffalo sauce. Mix till combined.

4. Highly recommend watching the video for this part on how I make these pockets. Hard to explain without seeing
it visually.

5. Once pockets are done (makes 10 and had about ½ my buffalo chicken mixture left), add to air fryer and spray
with non stick cooking spray. Air fry on 400 degrees F for 4-5 minutes. Then it’s time to enjoy!
 Chipotle Ranch Chicken Salad
Serving Size: 1 Bowl Nutrition Facts
Recipe Makes: 4 Servings 531 Cals, 59g Carbs, 7g Fat, 58g Protein, 15g Fiber

Ingredients Chipotle Ranch Dressing

400g Romaine 150g Red Onion 120g Low Cal Ranch (I used Bolthouse Farms)
200g Lettuce 10g Chopped Cilantro 120g Plain Non Fat Greek Yogurt
1 Can (400g) Kidney Beans 1 tsp Chili Powder 6 Chipotle Peppers in Adobo
1 Can (400g) Black Beans ½ tsp Kosher Salt 30g Water
1 Bag Frozen Corn (12oz) ½ tsp Garlic Powder
150g Red Bell Pepper 1.5 lb Chicken Breast
150g Orange Bell Pepper

Directions
1. Preheat your stovetop pan to a 7/10 heat and add your frozen corn to it. Cook saute until they start to golden. I
seasoned it with just some sea salt. Let the corn cool for 10 minutes.
2. Now cook your chicken breast however you like. I recommend going with a mild seasoning just because the
salad will have a kick to it already! I flattened my chicken breasts and then seasoning with a blackened
seasoning. Then air fried on 400 degrees F for 10 minutes.
3. Next, add all your dressing ingredients into a small blender and blend till smooth.
4. Now it’s time to put together the salad. Make sure to grab a BIG bowl to mix all this! This recipe makes sense for
about 4 BIG servings. And if you want this for meal prep, just keep the dressing on the side and then toss when
you want to have it.
 Roasted Red Pepper Pasta Salad

Serving Size: ¼ the Recipe Nutrition facts:

Recipe Makes: 4 Servings 460 Cals, 60g Carbs, 4g Fat, 46g Protein

Ingredients (makes 4 servings Ingredients for Roasted Red Pepper

Sauce
300g Romaine

224g Cavatappi Pasta (weighed raw) 2 Roasted Red Bell Peppers

1 lb Chicken Breast (weighed raw) 120g Fat Free Feta

150g Yellow Bell Pepper 120g 2% Cottage Cheese

150g Orange Bell Pepper 4 Cloves Minced Garlic

150g Grape Tomatoes 15g Honey

- Roasted Red Pepper Sauce (recipe below) 8g Nutritional Yeast
- Sea Salt

- Black Pepper

- Red Pepper Flakes

Directions
1 . your two red bell peppers. I use my air fryer because it’s easy and convenient! Spray with non stick olive oil
Roast
spray and then air fry on 400 degrees F for 10 minutes. Then once done, let cool till you can pick them up and
then peel off the skin.

2. Now it’s time to make the sauce. Add to a small blender all your roasted red pepper sauce ingredients listed
above. Blend till smooth.

3. Time to build the salad. Add your romaine, pasta, chicken, yellow bell peppers, orange bell peppers, grape
tomatoes, and your roasted red peppers sauce. Toss the salad and then enjoy!

* Split into 4 meal prep containers! The romaine does not get soggy so don’t worry about that. But you can keep
the sauce on the side if you want it to be as fresh as possible. Also really enjoy this pasta salad served cold as
well.
 Honey Mustard Chicken Tender

Wraps
Serving Size: 1 Whole Wrap Nutrition facts:
Recipe Makes: 2 Servings 396 Cals, 31g Carbs, 8g Fat, 50g Protein

Ingredients for Honey Mustard Honey Mustard Rest of Wrap

Spicy Honey Slaw Ingredients Chicken Tender Ingredients
Mustard Sauce 250g Green Cabbage Recipe 1 Josephs Lavash
113g Plain Non Fat 75g Shredded Carrots 20oz Chicken Breast cut 14g 2% Colby Jack
Greek Yogurt - Batch of Spicy into 2oz Tenders Cheese
28g Honey Mustard Honey Mustard 60g Panko - Roma Tomato
- Sea Salt - Sea Salt/Black - Dill Pickles
- Black Pepper Pepper/Garlic
Powder/Paprika
- Garlic Powder - Batch of the Spicy
- Paprika Honey Mustard
- Water to Sauce
consistency

Directions
1. Make your slaw by adding your finely chopped into strips green cabbage and shredded carrots.
2. Then make a batch of the spicy honey mustard sauce by adding all your ingredients into a bowl and mixing.
Don’t be shy with the seasonings! Going to be really hard to overdo it with this recipe. Add to the slaw and mix till
combined. Add to fridge till it’s ready to put together the wrap.
3. Then make another batch of the spicy honey mustard sauce for your chicken tenders. Then add it to a shallow
bowl as a dredging station for the tenders. Add your panko + seasonings to another shallow bowl.
4. Add a tender to the honey mustard bowl and coat well. Then into the panko and coat. Repeat this for all the
tenders.
5. Add the tenders to the air fryer and spray with non stick cooking spray. I used avocado oil. Air fry on 360 degrees
F for 10-11 minutes or until golden.
6. Once the tenders are done, it’s time to build the wrap. Lay you lavash flat and add your slaw first, then two
tenders, colby jack cheese, tomato, and pickles.
7. Wrap tightly, slice in half and enjoy!
 Chicken Caesar Salad Wraps
Serving Size: 1 Whole Wrap Nutrition facts:
Recipe Makes: 4 Servings 455 Cals, 29g Carbs, 11g Fat, 60g Protein

Ingredients for Low Cal Lemon Basil Chicken Salad Ingredients

Caesar Dressing (total Marinade 300g Romaine
weight 400g aka 12.5 32g 2lbs Chicken Breast (weighed raw) 200g Yellow Peppers
Servings) 1 Lemon 200g Orange Peppers
227g Plain Non Fat Greek yogurt 10g Honey 200g Baby Cucumbers
- Juice from ½ Fresh Lemon 10g Yellow Mustard 200g Grape Tomatoes
14g Olive Oil - Dried Basil
30g Worcestershire sauce - Dried Oregano
5g Dijon Mustard - Garlic Powder
24g Grated parmesan cheese - Onion Powder
2 garlic cloves, minced - Sea Salt
¼ tsp Pinch Kosher Salt - Black Pepper
- Red Pepper Flakes

Directions
1. Marinate your chicken breast for an hour with my Lemon Basil Chicken Marinade and cook in the air fryer on 400
degrees F for 10 minutes. I also flattened the chicken breasts before marinating to help them absorb the
marinade much better and also to make them cook more evenly.
2. Next, add all your caesar dressing ingredients into a bowl and mix till smooth.
3. Now it’s time to put together the caesar salad. Make sure to grab a BIG bowl to mix all this! Add your romaine,
peppers, cucumber, grape tomatoes, chicken, and caesar dressing. Toss well and then add some extra
parmesan cheese on top and enjoy!
4. Lastly, lay down your wrap and add 1/4th of your caesar salad to one side of the wrap. Then add your chicken
breast sliced into strips. Lastly, add your parmesan cheese. Now tightly and carefully roll your wrap. Then slice in
half and enjoy!
 Barbecue Chicken Chalupas
Serving Size: One Chalupa Nutrition facts:
Recipe Makes: 2 Servings 247 Cals, 11g Carbs, 7g Fat, 35g Protein

Ingredients for Buffalo Chicken Dip Ingredients for 1 Chalupa

2lbs Chicken Breast 1 Josephs Pita
- Blackened Seasoning 10g 2% Sharp Cheddar Cheese
170g Plain Non Fat Greek Yogurt 10g Part Skim Mozzarella
113g 2% Cottage Cheese - Roma Tomato
113g Sugar Free Barbecue Sauce - Red Onion
* Can make your BBQ sauce more BBQ flavored (if you - Shredded Romaine/Lettuce
like) by subbing out some of the greek yogurt for
more BBQ sauce. Totally up to you. OR you can add a
smokehouse style seasoning to it to give it more of a
punch.

Directions
1. Take your chicken breast and flatten. Then pat dry with a paper towel.
2. Then season both sides with a blackened seasoning. Spray both sides with a cooking spray of your choice and
then air fry on 400 degrees F for 9-10 minutes.
3. While that’s cooking, make your bbq chicken sauce by adding your greek yogurt, cottage cheese and sugar free
bbq sauce to a small blender. Blend till smooth.
4. Now chop up your chicken breast once done and add to a bowl. Combine with the buffalo chicken sauce.

5. Now put together your chalupas. Lay one pita down then add to on side 5g mozzarella, 5g sharp cheddar, 1/10th

of your bbq chicken dip, drizzle of bbq sauce, 5g mozzarella, 5g sharp cheddar.
6. Fold your chalupa tightly. Spray both sides with cooking spray and add to air fryer on 400 degrees F for 4

minutes. I added some ramekins on top of each one to make sure they stayed closed while in the air fryer.
7. Once done, open them up, add your tomato, red onion and lettuce and enjoy!
 Buffalo Chicken Chalupas
Serving Size: 1 Chalupa Nutrition facts:
Recipe Makes: 2 Servings 263 Cals, 12g Carbs, 6g Fat, 42g Protein

Ingredients for Buffalo Chicken Rest of Ingredients (makes 2 Chalupas)

1 Cup Low Sodium Chicken Broth 2 Joseph's Pitas
2g Sea Salt 28g Part Skim Mozzarella
2g Garlic Powder 4g Fresh Chopped Parsley
2g Black Pepper 2 Slices Roma Tomatoes
2g Chili Powder 20 g Shredded Lettuce
2g Onion Powder - Non Stick Cooking Spray
1g Paprika
- Franks Red Hot Buffalo Sauce

Directions
1. Add your chicken to your instant pot and season. Then add your chicken broth and pressure cook on high for 15
minutes. Once done, do natural release for 5-7 minutes and then you can release the rest of the pressure.
2. Shred your chicken and add to a bowl. Add your franks red hot buffalo and mix. Add as little or as much as you’d
like depending on how much buffalo you are going for.
3. Now lay your pitas down flat and add your buffalo chicken, part skim mozzarella and fresh chopped parsley to
one side. Then press it shut until it holds shut. This is super important when you put it into the air fryer because
it’ll fly open if you don’t make sure it’s shut all the way.
4. Add to your air fryer and spray the chalupas with non-stick cooking spray. Air fry at 400 degrees F for 3-5
minutes or until the pita is golden. Make sure to check on it after a minute or so to ensure it doesn't fly open.
5. Once done, open your pitas back up, add your tomato (1 tomato sliced in half to fit into the pita) and your
lettuce. Close the pita again and then it’s time to enjoy!
 12” Buffalo Chicken Pizza
Serving Size: 1 Whole Pizza Macros for the WHOLE 12” Buffalo Chicken Pizza
Recipe Makes: 1 Serving 863 Cals, 69g Carbs, 15.5g Fat, 112g Protein
Macros for the WHOLE Batch Buffalo Chicken
Dip (used 1/4th dip on the pizza):
1147 Cals, 13g Carbs, 15g Fat, 240g Protein

Ingredients for Buffalo Chicken Dip Ingredients

2lbs Chicken Breast 70g Self Rising Flour 75g Egg Whites
1/3rd Packet Ranch Dip Seasoning 12g Coconut Flour 120g Low Fat Marinara
170g Plain Non Fat Greek Yogurt 5g Nutritional Yeast 56g Part Skim Mozzarella
113g 2% Cottage Cheese 150g Plain Non Fat Greek - Garlic Powder (add
113g Franks Red Hot Buffalo Sauce Yogurt to the dough if you
love garlic)

Directions
1. Take your chicken breast and pat dry with a paper towel. Flatten and season both sides with a ranch dip
seasoning. Spray both sides with a cooking spray of your choice and then air fry on 400 degrees F for 9-10
minutes.
2. While that’s cooking, make your buffalo chicken sauce by adding your greek yogurt, cottage cheese and franks
red hot buffalo sauce to a small blender. Blend till smooth.
3. Now chop up your chicken breast once done and add to a bowl. Combine with the buffalo chicken sauce (save
a bit of the sauce for the pizza). Now to make the pizza crust.
4. Add your dry ingredients into your bowl and mix to avoid clumping. Then add your wet ingredients and mix till
you get a thick paste consistency.
5. Add dough to the middle of a big piece of parchment paper. You want to spread this crust to about 12-13in.
6. Now add the parchment with the crust on it to a pan and bake on 450 degrees F for 10 minutes or until crust is
golden.
7. Take the crust off the parchment and add back to the pan. Add your toppings and add back to the oven till the
toppings are golden.
8. Then add your green onion and low cal ranch. Slice up and enjoy!
 Cauliflower Chicken Fried Rice
Serving Size: 1 Bowl Nutrition facts:
Recipe Makes: 4 Servings 326 Cals, 21g Carbs, 6.5g Fat, 46g Protein

Ingredients Sauce
500g Frozen Cauliflower - Garlic Powder 20g Sriracha
250g Frozen Pea and Carrots - Ginger Powder 20g Honey
½ Cup Water 65g Soy Sauce 14g Soy Sauce
150g Chopped Sweet Onion 5g Sesame Oil 7g Rice Vinegar
3 Cloves Minced Garlic 20g Green Onion 3g Sesame Oil
- Sea Salt 3 Large Eggs 3g Corn Starch
- Black Pepper 1.5 lb Chicken Breast
Directions
1. Add all your sauce ingredients into a bowl and whisk together till smooth. Set to the side.
2. Now cut your 1.5lbs of chicken breast into cubes. Add to a bowl and season generously with sea salt and garlic
powder. Add to a pan preheated on a 7/10 heat and cool till they start to golden. The combine with half your
sauce and mix till they are coated. Set chicken to the side.
3. Add your diced sweet onion and minced garlic to the pan on 7/10 heat and cook till they start to soften. Add
those to the side.
4. Now add your frozen cauliflower and frozen peas & carrots to the pan on a 7/10 heat. Add ½ cup of water to the
pan as well to help them steam. I recommend adding a cover on top of the pan to help with this. Once they
soften, add them to a towel and squeeze out all the liquid possible from them. THIS IS A MUST if you don’t want
soggy cauliflower rice!
5. Add back to the pan along with your onions and minced garlic from earlier. Add sea salt, black pepper, garlic
powder and ginger powder. Don’t be shy!
6. Push everything in the pan to one side of the pan to give room to scramble your two large eggs. Once lightly
scrambled, mix together with the rest of the pan.
7. Now add your soy sauce, sesame oil and chicken. Mix to combine and then add your green onions on top and
enjoy!
 Elotes Inspired Mac & Cheese
Serving Size: 1/4th Pot Nutrition facts:
Recipe Makes: 4 Servings 532 Cals, 67g Carbs, 8.5g Fat, 47g Protein

Ingredients:
1 Bag Frozen Corn (12oz) 50g Sriracha - Cayenne (Take this out if you
100g Onion - Juice from ½ Lime don’t want this to have a nice
kick!)
40g Jalapeno - Zest from ½ Lime 100g Part Skim Mozzarella
2 Cloves Minced Garlic 40g All Purpose Flour 20g Parmesan Cheese
224g Shells Pasta - Sea Salt 16oz Chicken Breast (weighed
600g (ml) Water - Black Pepper raw)
180g Fat Free Milk (can sub - Garlic Powder 15g Cilantro
with whatever milk you - Paprika
like)

Directions
1. First, preheat your stove top pan to a 7/10 heat. Add your frozen corn and add a cover on top to steam and
soften them. Once they have softened, add your onion, jalapenos and two big pinches of sea salt. Once they are
close to being done, add your minced garlic. Once all is golden, set to the side.
2. Now add to your pot your pasta, water, milk, sriracha, and juice from ½ lime and mix together. Then add your
flour, seasonings and zest from ½ lime. Mix and turn your burner on a 5/10 heat.
3. Cook till pasta is a few minutes from being done. Then add your cheeses and mix those in. Then add your
sautéed veggies, cooked diced chicken breast (seasoned mine with blackened seasoning and cooked in an air
fryer on 400 degrees for 10 minutes) and mix those in.
4. Lastly, mix in your finely chopped cilantro and enjoy!