Macro-Friendly, Comfort-Inspired Recipes with Step-by-Step
Instructions

■ Smoky Buffalo Protein Mac
High-protein comfort dish with a buffalo kick that fuels recovery.
Ingredients:
• 8 oz whole wheat pasta (elbows or rotini)
• 1 lb shredded chicken breast (pre-cooked or rotisserie)
• 1 cup plain Greek yogurt (2%)
• 2 oz reduced-fat cheddar cheese, shredded (plus extra for topping)
• 2 oz cottage cheese
• 3 tbsp buffalo hot sauce
• 1 tbsp smoked paprika
• 1 garlic clove, minced
• 1 tsp Dijon mustard
• 2 tbsp chopped chives
• 2 tbsp panko breadcrumbs (optional)
• Salt & pepper to taste
• Cooking spray or olive oil mist

Method (Step-by-Step):
1. Preheat oven to 400°F (200°C). Lightly spray a baking dish with oil.
2. Bring a pot of salted water to a boil. Cook pasta until al dente, drain, and reserve 1⁄2 cup pasta water.
3. In a large bowl, whisk together yogurt, cottage cheese, cheddar (reserve 1⁄4 cup), buffalo sauce,
paprika, garlic, and Dijon. Add pasta water if needed to loosen.
4. Fold shredded chicken and drained pasta into the sauce until coated. Taste and adjust seasoning.
5. Transfer mixture to baking dish. Sprinkle cheddar and optional panko. Mist with cooking spray.
6. Bake uncovered for 8–10 minutes, until cheese melts and topping is golden.
7. Garnish with fresh chives before serving.

Coach Tips:
• Add steamed broccoli or other high fiber veggies in step 4 for extra fiber.
• Store portions up to 4 days in fridge.
• Use chickpea pasta for higher protein.
Macros (per serving): 420 kcal | 36 g protein | 36 g carbs | 12 g fat

■ Southwest Cream Chicken Wrap
Fajita-inspired protein wrap with creamy cilantro sauce.
Ingredients:
• 1.5 lb chicken breast, thinly sliced
• 1 tsp cumin
• 1 tsp chili powder
• 1⁄2 tsp smoked paprika
• 1 tbsp lime juice
• 1 tbsp avocado oil
• 1 red bell pepper, sliced
• 1 onion, sliced
• 6 whole-grain tortillas
• 1 cup plain Greek yogurt
• 2 tbsp light sour cream
• 1⁄4 cup chopped cilantro
• 1 cup shredded lettuce or cabbage

Method (Step-by-Step):
1. Season chicken with lime juice, cumin, chili powder, paprika, and salt. Let marinate 10 minutes.
2. Heat oil in skillet over medium-high. Sear chicken strips until cooked (3–4 minutes). Remove and
cover.
3. In same skillet, sauté peppers and onions until slightly charred but still crisp.
4. Whisk yogurt, sour cream, and cilantro to make sauce. Season to taste.
5. Warm tortillas. Layer lettuce, chicken mix, sauce. Wrap tightly.
6. Optional: grill wrapped burritos 30 sec per side for crisp finish.

Coach Tips:
• Swap chicken for shrimp or tofu.
• Make low carb with lettuce wraps instead of tortillas.
Macros (per serving): 380 kcal | 34 g protein | 32 g carbs | 10 g fat

■ Lean Turkey Chili Power Bowl
High-protein, one-pot chili that’s perfect for meal prep.
Ingredients:
• 1.5 lb lean ground turkey (93% lean)
• 1 can black beans, drained
• 1 can kidney beans, drained
• 1 can diced tomatoes (14 oz)
• 1 red bell pepper, diced
• 1 onion, diced
• 2 tbsp chili powder
• 1 tsp cumin
• 1 tsp smoked paprika
• 2 cups low-sodium chicken broth

Method (Step-by-Step):
1. Heat a large pot and spray with oil. Brown turkey until no longer pink.
2. Add onion and bell pepper, sauté 3–4 minutes.
3. Stir in spices and cook until fragrant.
4. Add beans, tomatoes, and broth. Simmer uncovered for 25 minutes.
5. Serve hot with optional toppings like Greek yogurt or shredded cheese.
Coach Tips:
• Store up to 5 days in the fridge.
• Swap beans for cauliflower rice for lower carbs.
Macros (per serving): 350 kcal | 34 g protein | 28 g carbs | 9 g fat

■ BBQ Chicken Stuffed Sweet Potatoes
Sweet + smoky combo, high in vitamins and protein.
Ingredients:
• 4 medium sweet potatoes
• 2 cups shredded cooked chicken breast
• 1⁄2 cup low-sugar BBQ sauce
• 1⁄4 cup plain Greek yogurt
• 2 green onions, sliced
Method (Step-by-Step):
1. Preheat oven to 400°F. Wash sweet potatoes, pierce with fork, and roast 40–45 minutes until tender.
2. In a bowl, toss shredded chicken with BBQ sauce.
3. Slice sweet potatoes open, fluff with fork, and stuff with chicken mixture.
4. Top with Greek yogurt and green onions.
Coach Tips:
• Microwave potatoes for 8–10 minutes for faster prep.
• Add shredded cheese for extra calories.
Macros (per serving): 370 kcal | 30 g protein | 42 g carbs | 7 g fat

■ Protein Pancakes (Banana Edition)
Fluffy pancakes packed with protein for breakfast or post-workout.
Ingredients:
• 1 scoop vanilla whey protein
• 1 banana, mashed
• 1 egg + 2 egg whites
• 1⁄2 cup rolled oats
• 1⁄2 tsp baking powder
• Cinnamon & pinch of salt
Method (Step-by-Step):
1. Blend oats into flour and mix with whey, baking powder, and cinnamon.
2. Mash banana, whisk in eggs, and fold into dry ingredients.
3. Spray skillet with oil, cook pancakes 2–3 min per side.
4. Serve with berries or sugar-free syrup.
Coach Tips:
• Double batch and freeze extras.
• Top with peanut butter for more calories.
Macros (per serving): 320 kcal | 27 g protein | 32 g carbs | 7 g fat

High-Protein Chicken Enchilada Bake
Comfort food meets macros in a layered casserole.
Ingredients:
• 1.5 lb shredded chicken breast
• 8 small whole-wheat tortillas
• 1 can enchilada sauce (10 oz)
• 1 cup reduced-fat cheddar
• 1 cup plain Greek yogurt
• 1 red bell pepper, diced
• 1⁄2 onion, diced
• Seasoning Note: Add salt and pepper to taste, and any zero-calorie seasonings you like.
Method (Step-by-Step):
1. Preheat oven to 375°F. Spray a 9×13 baking dish.
2. In bowl, mix shredded chicken with 1⁄2 can enchilada sauce + peppers/onion.
3. Layer tortillas, chicken mix, yogurt, and cheese in dish. Repeat layers.
4. Top with remaining enchilada sauce + cheese.
5. Bake uncovered for 20–25 minutes until bubbling.
Coach Tips:
• Use low-carb tortillas for fewer carbs.
• Add beans or corn for more fiber.
Macros (per serving): 390 kcal | 35 g protein | 36 g carbs | 11 g fat

■ Asian Chicken Lettuce Wraps
Crunchy, flavorful, and low-carb.
Ingredients:
• 1 lb ground chicken
• 2 tbsp soy sauce
• 1 tbsp hoisin sauce
• 1 tsp sesame oil
• 1 garlic clove, minced
• 1 head butter lettuce
• 1 cup shredded carrots
• Seasoning Note: Add salt and pepper to taste, and any zero-calorie seasonings you like.
Method (Step-by-Step):
1. Cook ground chicken in skillet with garlic until browned.
2. Stir in soy, hoisin, and sesame oil. Simmer 2–3 minutes.
3. Spoon into lettuce leaves, top with carrots.
Coach Tips:
• Add sriracha for spice.
• Replace chicken with turkey or tofu.
Macros (per serving): 250 kcal | 28 g protein | 9 g carbs | 11 g fat

■ Greek Turkey Burgers
Juicy turkey patties with Mediterranean flair.
Ingredients:
• 1 lb ground turkey
• 1⁄2 cup crumbled feta
• 2 tbsp chopped spinach
• 1 tsp oregano
• 1 tsp garlic powder
• 4 whole-wheat buns
• Seasoning Note: Add salt and pepper to taste, and any zero-calorie seasonings you like.
Method (Step-by-Step):
1. Mix turkey, feta, spinach, and spices. Form 4 patties.
2. Grill or pan-fry 4–5 minutes per side until cooked through.
3. Serve on buns with tzatziki or Greek yogurt spread.
Coach Tips:
• Wrap in lettuce to save carbs.
• Batch cook and freeze patties.
Macros (per serving): 360 kcal | 32 g protein | 28 g carbs | 12 g fat

■ Teriyaki Shrimp Rice Bowl
Quick, flavorful seafood option.

Ingredients:
• 1 lb shrimp, peeled and deveined
• 2 cups cooked jasmine rice
• 1 cup broccoli
• 2 tbsp low-sodium soy sauce
• 1 tbsp honey
• 1 tsp sesame oil
• Seasoning Note: Add salt and pepper to taste, and any zero-calorie seasonings you like.
Method (Step-by-Step):
1. Steam broccoli until bright green.
2. Stir fry shrimp 2 minutes per side. Remove.
3. Add soy, honey, sesame oil to pan, reduce slightly.
4. Return shrimp and toss in sauce. Serve over rice + broccoli.
Coach Tips:
• Swap rice for cauliflower rice for lower carb.
• Double sauce for meal prep.
Macros (per serving): 370 kcal | 34 g protein | 38 g carbs | 9 g fat

■ Buffalo Cauliflower Rice Bowl
Vegetarian, protein-packed with plant sources.
Ingredients:
• 1 head cauliflower, riced
• 1 can chickpeas, roasted
• 1⁄4 cup buffalo sauce
• 1 cup Greek yogurt ranch
• 1 avocado, sliced
• Seasoning Note: Add salt and pepper to taste, and any zero-calorie seasonings you like.
Method (Step-by-Step):
1. Roast chickpeas at 400°F for 20 minutes until crispy.
2. Sauté cauliflower rice 5 minutes until tender.
3. Toss with buffalo sauce, serve with chickpeas, avocado, and ranch drizzle.
Coach Tips:
• Add grilled chicken for more protein.
• Store components separately for meal prep.
Macros (per serving): 330 kcal | 18 g protein | 32 g carbs | 12 g fat

Cajun Chicken & Rice Skillet
One-pan, high-protein meal with a spicy kick.
Ingredients:
• 1 lb chicken breast, cubed
• 1 cup uncooked jasmine rice
• 2 cups chicken broth (low sodium)
• 1 red bell pepper, diced
• 1⁄2 onion, diced
• 1 tbsp olive oil
• 1 tbsp Cajun seasoning
• Seasoning Note: Add salt and pepper to taste, and any zero-calorie seasonings you like.
Method (Step-by-Step):
1. Heat oil in skillet, cook chicken until golden. Remove.
2. Add onion + bell pepper, sauté 3 minutes.
3. Stir in rice, Cajun seasoning, and broth. Bring to boil, reduce heat, cover 15 minutes.
4. Add chicken back, cook until rice tender.
Coach Tips:
• Add shrimp for surf & turf.
• Use cauliflower rice for lower carb.
Macros (per serving): 420 kcal | 38 g protein | 40 g carbs | 11 g fat

■ Lemon Garlic Cod with Veggies
Light, flaky fish dish.
Ingredients:
• 1 lb cod fillets
• 1 tbsp olive oil
• 1 lemon (juice + zest)
• 2 garlic cloves, minced
• 2 cups asparagus
• Seasoning Note: Add salt and pepper to taste, and any zero-calorie seasonings you like.
Method (Step-by-Step):
1. Preheat oven to 375°F.
2. Mix olive oil, lemon juice/zest, garlic. Brush over cod.
3. Place cod and asparagus on baking sheet, roast 15 minutes.
Coach Tips:
• Swap asparagus for zucchini.
• Use salmon for more omega-3s.
Macros (per serving): 280 kcal | 32 g protein | 8 g carbs | 12 g fat

■ Spicy Beef & Broccoli
Lean protein with fiber-rich broccoli.

Ingredients:
• 1 lb lean ground beef
• 3 cups broccoli florets
• 1⁄4 cup soy sauce
• 1 tbsp sriracha
• 1 tsp sesame oil
• Seasoning Note: Add salt and pepper to taste, and any zero-calorie seasonings you like.
Method (Step-by-Step):
1. Cook beef in skillet until browned. Drain.
2. Add broccoli and 2 tbsp water, cover 3 minutes.
3. Stir in soy, sriracha, sesame oil. Cook until sauce coats.
Coach Tips:
• Serve with rice or cauliflower rice.
• Add sesame seeds for crunch.
Macros (per serving): 350 kcal | 34 g protein | 14 g carbs | 14 g fat

■ Italian Turkey Zucchini Boats
Low-carb, high-protein classic.
Ingredients:
• 4 zucchini, halved & hollowed
• 1 lb ground turkey
• 1 cup marinara sauce (low sugar)
• 1⁄2 cup mozzarella cheese
• Seasoning Note: Add salt and pepper to taste, and any zero-calorie seasonings you like.
Method (Step-by-Step):
1. Preheat oven to 375°F.
2. Cook turkey in skillet, stir in marinara.
3. Fill zucchini halves with turkey mixture. Top with mozzarella.
4. Bake 15–20 minutes.
Coach Tips:
• Use ground beef for richer flavor.
• Sprinkle red pepper flakes for spice.
Macros (per serving): 310 kcal | 32 g protein | 14 g carbs | 12 g fat

■ Teriyaki Chicken Meatballs
Asian-style high-protein meal prep option.
Ingredients:
• 1 lb ground chicken
• 1⁄2 cup breadcrumbs (or oat flour)
• 1 egg
• 1⁄4 cup low-sodium teriyaki sauce
• 1 tsp garlic powder
• Seasoning Note: Add salt and pepper to taste, and any zero-calorie seasonings you like.
Method (Step-by-Step):
1. Preheat oven to 375°F.
2. Mix chicken, breadcrumbs, egg, garlic. Form 16 balls.
3. Bake 15 minutes. Brush with teriyaki sauce, bake 5 more.
Coach Tips:
• Serve with rice or stir-fried veggies.
• Store up to 4 days.
Macros (per serving): 220 kcal | 24 g protein | 10 g carbs | 8 g fat

■ BBQ Pulled Pork Bowl
Slow-cooked, protein-rich comfort food.

Ingredients:
• 2 lb pork tenderloin
• 1⁄2 cup low-sugar BBQ sauce
• 1 tbsp apple cider vinegar
• 1 cup coleslaw mix (light dressing)
• 2 cups cooked rice
• Seasoning Note: Add salt and pepper to taste, and any zero-calorie seasonings you like.
Method (Step-by-Step):
1. Cook pork in slow cooker on low 6 hrs with BBQ + vinegar.
2. Shred pork with forks.
3. Serve over rice with coleslaw topping.
Coach Tips:
• Use pork loin for leaner option.
• Batch prep for 5 days of meals.
Macros (per serving): 400 kcal | 36 g protein | 38 g carbs | 10 g fat

■ Veggie Egg Muffins
Grab-and-go breakfast option.
Ingredients:
• 8 eggs
• 1⁄2 cup egg whites
• 1 cup spinach, chopped
• 1⁄2 cup diced peppers
• 1⁄2 cup shredded cheddar
• Seasoning Note: Add salt and pepper to taste, and any zero-calorie seasonings you like.
Method (Step-by-Step):
1. Preheat oven to 350°F. Spray muffin tin.
2. Mix all ingredients in bowl, pour into cups.
3. Bake 20 minutes until set.
Coach Tips:
• Freeze and reheat easily.
• Add turkey sausage for more protein.
Macros (per serving): 120 kcal | 11 g protein | 3 g carbs | 6 g fat