GET IT DONE MEAL PLAN
Recipe 1
Orange Tropical Smoothie
Prep
5min
Total
5min
340cal
Ingredients for 1 Orange Tropical Smoothie serving
- 1/3 cup frozen pineapples
- 1/3 cup frozen mango
- 6oz no sugar added orange juice (or water)
- 7oz 2% Greek yogurt
- 1 scoop collagen (or choice of low carb protein powder)
- 1 teaspoon cinnamon (optional)
Nutrition per serving
Calories340cal
Protein36g
Fats4.5g
Carbs44g
Fiber3g
Sugar32g
Recipe 2
Sausage, Spinach & Ricotta Frittata
Prep
5min
Cook
20min
Total
25min
250cal
Ingredients for 2 Sausage, Spinach & Ricotta Frittata servings
- Spray avocado oil (or olive oil)
- 85g lean chicken (or turkey) sausage, cut into ½-inch pieces
- 1/2 medium white onion, chopped
- 3 cups spinach (or chopped chard or 1 1/2 cups shredded kale)
- Egg mix
- 4 whole eggs
- 4 egg whites
- 1/4 cup part skim ricotta (or you can swap in Greek yogurt or just omit)
- Pinch of sea salt & pepper
- 1/2 red bell pepper, diced
- Garnish
- Choice of fruit
- Optional sourdough toast
Nutrition per serving
Calories250cal
Protein25g
Fats13g
Carbs8g
Fiber2g
Sugar3g
Recipe 3
Spicy Shrimp Burrito Bowl
Prep
10min
Cook
20min
Total
30min
460cal
Ingredients for 3 Spicy Shrimp Burrito Bowl servings
- 1 tablespoon avocado or olive oil
- 1 bell pepper, sliced
- 1/2 medium onion, sliced
- Shrimp
- 1 1/2 lb raw jumbo shrimp
- 1 tablespoon chili powder
- Pinch of sea salt & pepper
- 1 1/2 cups (frozen) brown rice, cooked
- 1 cup no salt added black beans
- 2 teaspoons cumin (optional)
- Juice from 1 lime
- 1/2 cup frozen corn (optional)
- 1/2 cup red enchilada sauce
Nutrition per serving
Calories460cal
Protein40g
Fats9g
Carbs53g
Fiber10g
Sugar4g
Recipe 4
Turkey Ratatouille
Prep
10min
Cook
25min
Total
35min
350cal
Ingredients for 4 Turkey Ratatouille servings
- 2 tablespoons olive oil
- 1 medium onion, diced
- 3 garlic cloves
- 1 lb 93% lean ground turkey
- 1 tablespoon The Fit Cook Land seasoning (or Italian seasoning)
- 1 medium eggplant, cut into 1/2-inch pieces
- 1 carrot, chopped
- 1 yellow/orange bell pepper, cchopped
- 1 medium zucchini, chopped
- 1 can (14.5oz) diced (fire roasted) tomatoes
- 4oz – 6oz water
- 5 tablespoons tomato paste
- Sea salt & pepper to taste
- Garnish
- 8 tablespoons parmesan, shredded (2 tablespoons per serving)
- Freshly torn basil (optional)
Nutrition per serving
Calories350cal
Protein29g
Fats16g
Carbs26g
Fiber8g
Sugar13g
ABOUT THE AUTHOR
Hey, I'm Kevin
My name is Kevin. My life changed when I realized that healthy living is a lifelong journey, mainly won by having a well-balanced diet and maintaining an active lifestyle.
By experimenting in the kitchen and sharing my meals on Tumblr, I learned healthy eating is not boring! By making a few adjustments to my favorite foods, I could design a diet that could help me achieve my wellness goals while satisfying my desire for BANGIN food! 😅 Now I try to help people around the world realize that same level of freedom in eating regardless of budget. Welcome, let's #DemocratizeWellness together!