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Cottage Cheese Protein Pancakes

Serves 1.

• 1/3 cup fat-free cottage cheese
• 1/2 cup instant oats
• 1 small banana
• 1 large egg
• 2 large egg whites
• 1/2 tsp baking powder
• 1 tbsp granulated stevia, or to taste
• Spray oil
• 3 tbsp sugar-free maple syrup

1. Add the cottage cheese, oats, banana, egg, egg whites, baking powder, and stevia to a blender.
2. Blend until completely smooth. Alternatively, mash the banana and stir everything together if you don't have a blender.
3. Let the batter rest for 3–5 minutes so the oats absorb some moisture and the batter thickens slightly.
4. Heat a nonstick skillet over medium-low heat and lightly coat with spray oil.
5. Divide the batter into 3–4 small pancakes.
6. Cook for 2–3 minutes, until the edges are set and bubbles begin to appear on top.
7. Carefully flip and cook for another 1½–2 minutes, until golden and cooked through.
8. Top with sugar-free maple syrup and serve warm.

Mexican Lasagna

Serves 2. Macros per serving.

• 10 oz raw lean ground chicken
• 1/4 tsp garlic salt
• 1/2 tsp smoked paprika
• 1/2 tsp chili powder
• 4 tortillas
• 1/2 cup tomato
• 1/4 cup black olives
• 1/4 cup green onion
• 1/4 cup salsa
• 50g cheddar cheese
• 1/4 cup plain Greek yogurt
• Spray oil

1. Preheat the oven to 400°F / 205°C.
2. Lightly coat a small round baking dish with spray oil. Use a dish close to the same diameter as the tortillas, or trim the tortillas to fit.
3. Season the raw ground chicken with the garlic salt, smoked paprika, and chili powder.
4. Dice the tomato and slice the olives and green onion.
5. Place 1 tortilla in the bottom of the baking dish.
6. Press 1/3 of the raw chicken into a very thin, even layer over the tortilla.
7. Top with 1/3 of the tomato, olives, green onion, and salsa.
8. Add a second tortilla.
9. Press another 1/3 of the raw chicken into a thin, even layer.
10. Top with another 1/3 of the tomato, olives, green onion, and salsa.
11. Add a third tortilla.
12. Press the remaining 1/3 of the raw chicken into a thin, even layer.
13. Top with the remaining tomato, olives, salsa, and most of the remaining green onion.
14. Place the fourth tortilla on top.
15. Sprinkle the cheddar cheese over the top and finish with the remaining green onion.
16. Cover loosely with foil and bake for 20 minutes.
17. Remove the foil and continue baking for another 10–15 minutes, until the chicken is fully cooked through and the cheese is melted. The center should reach 165°F / 74°C.
18. Let rest for 5 minutes before slicing.
19. Cut into 2 servings and serve with the Greek yogurt on the side or spooned over the top.

Philadelphia (Cauli-Rice) Sushi Burrito

Serves 1.

• 2 cups riced cauliflower
• 1/2 cup plain nonfat Greek yogurt
• Pinch of salt
• 2 nori sheets (~10 calories each)
• 3 oz smoked salmon
• 1/3 avocado, sliced
• 1/4 cup cucumber, cut into thin strips
• Small bowl of water, for sealing

1. Pulse the cauliflower into rice-sized pieces if needed.
2. Add the cauliflower to a dry skillet over medium heat and cook for 5–7 minutes, stirring occasionally, until very soft and most of the excess moisture has cooked off.
3. Let the cauliflower cool slightly.
4. Mix the cooked cauliflower with the Greek yogurt and salt until creamy and spreadable.
5. Lay 1 nori sheet vertically on a flat surface.
6. Lightly brush water along the short edge of the second nori sheet and overlap it with the first sheet to create 1 long rectangle. Press gently to seal.
7. Spread the cauliflower mixture over the lower two-thirds of the nori, leaving a border at the top.
8. Slice the avocado and cucumber into thin strips.
9. Arrange the smoked salmon, avocado, and cucumber in a line across the lower center.
10. Fold the bottom edge of the nori over the filling, then roll tightly into a log.
11. Lightly wet the exposed top edge of the nori and press to seal.
12. Let the burrito rest seam-side down for 1 minute.
13. Slice in half and serve.