#lizzyraecooks

Protein Oats with Blueberries

Ingredients 1/2 cup quick oats 8 oz water 2 Tbsp peanut butter 1-2 scoops protein powder (I used Garden of Life Protein & Greens, 1.5 scoops for 30g protein) 1/4 cup raisins 1/4 cup blueberries

Add oats, peanut butter and water to bowl.

Microwave 1 minute 30 seconds or until peanut butter is melted.

Add protein powder and fold in gently to avoid clumping.

Add raisins and stir.

Top with blueberries and enjoy!

Nutrition info Calories: 614 Protein: 39.3g Carbs: 73.3g Fat: 20g

Protein Iced Coffee

You will need: - 4-6 oz cold brew (I used StoK espresso blend here) - Protein shake (my fave is Premier Cafe Latte) - Ice - Cold foam (I used Favorite Day Sweet Cream)

Pour cold brew and protein shake (about half will fit) over ice. Stir well. Top with cold foam. When you run out of coffee, pour the rest of your protein shake over the ice!

Nutrition Info 215 Cals 4.5g Fat 14g Carbs 31.2g Protein

Peanut Noodles

You will need: - 3 large carrots - 3 large mushrooms - 1 box rice noodles - 1 lb ground turkey OR pork (can use beef just make it spicy!) - Soy sauce - 4 tbsp peanut butter - Spices: curry powder, cinnamon, roasted garlic & herb mix (includes garlic powder, onion powder, coriander, salt, pepper, mustard) - Optional toppings: chopped peanuts, crushed red pepper, sweet chili sauce

1) Spray cooking spray in a large frying pan. Brown meat on medium high (6-7) heat. 2) While meat cooks, julienne carrots. This takes a disturbingly long amount of time. 3) When meat is browned, add carrots and spices. Reduce heat to medium low (3). 4) Boil rice noodles in a pot of water. If it overflows, reduce heat (8). 5) Slice mushrooms and add to pan. Add soy sauce to taste (I used about 6 tbsp). 6) Add rice noodles and some water (about 1/2 cup) to pan. 7) Add peanut butter and stir. Turn off heat. 8) Serve with optional toppings if desired.

Nutrition Info 323 calories 10.2g fat 47.7g carbs 19.5g protein

NUT ALLERGY WARNING SPICE ALLERGY WARNING

Use Beyond Meat ground beef for vegan option, add black pepper (a LOT of black pepper)

These are VERY spicy!! Add cilantro & onions for a street taco feel.

Ingredients 1 bag Beyond Steak 1 jar Good & Gather Birria style sauce (Target brand) Corn or flour mini tortillas

1. Preheat skillet to 200°F. 2. Add thawed Beyond steak to skillet. 3. Add jar of sauce and stir until evenly distributed. 4. Cover and let simmer for 45 minutes. 5. Serve on tortillas with cilantro, onion, and a soft cheese if desired.

SUBSTITUTIONS - Pork: Fully cook pork first, then shred and add sauce. Let simmer 40 minutes. - Beef: Brown ground beef first, then break apart & add sauce. Let simmer 40 minutes. - Steak: Cook steak in sauce at 225°F for about 60 minutes. - Lettuce wrap for low carb option or use carb balance tortillas.

Total time: 1-2 hrs Servings: 3-4 Calories and macros depend on meat used.

Impossible Burger with Mushroom Topper

Mushrooms and avocado are my favorite add-ons to any burger! For this recipe I used Impossible vegan ground beef, but you can substitute any meat of your choice.

Ingredients 12 oz Impossible ground beef 1.5 avocados 4-6 button or baby bella mushrooms 3 tbsp soy sauce Garlic salt Pepper 3 hamburger buns Serve with ketchup, mustard, pickles to taste

1. Heat up a skillet with 1 tsp oil/butter/vegan butter. Melt and spread evenly on pan. 2. Cook patties 7 minutes each side on medium (5-6/250°) for well done, or 10 minutes on medium (5-6/250°) with lid for rare. 3. Remove patties from heat and set aside. Lower heat slightly (4-5/200°). 4. Slice mushrooms and add to pan. Drizzle soy sauce evenly over mushrooms. Stir until evenly coated. Cover & let cook for 7-10 minutes. 5. Turn heat off and remove mushrooms from liquid. 6. Enjoy burgers on a bun with mushrooms, ketchup, mustard, and avocado.

Servings: 3

Nutrition Cals: 481 Fat: 26.2g Protein: 26 Carbs: 36.8

Eggs & Avocado Toast - full video on YouTube!

This is my fave easy meal to make and has a great amount of protein. You can also add the eggs to your toast or make into a sandwich!

Ingredients 2 slices Ezekiel bread 1 avocado 2 eggs 1/2 cup spinach Garlic salt or garlic powder Salt, pepper to taste

1. Heat up a skillet (4-5/200°) with 1 tsp oil/butter/vegan butter. Melt and spread evenly on pan. 2. Place bread in pan & toast both sides. (You can also use a toaster! I just didn't have one at the time.) 3. Remove toast & set aside. Crack eggs & cook to preference (I do scrambled). 4. While eggs cook, slice avocado in half & spread evenly on toast. Season to taste, then top with spinach. 5. Plate eggs with toast. Season to taste & enjoy!

Servings: 1-2

Nutrition Cals: 514 Fat: 29.7 Carbs: 42.3 Protein: 25.6

UPDATES

At-Home Iced Coffee

This is a simple recipe designed to satisfy that Starbs craving while saving money. All you need is creamer ($3-$7), instant coffee ($1-$5), whipped topping or cold foam ($3-$5), water, and ice cubes. I can get about 10 10oz coffees from one small container of creamer, which means each coffee is only $1.70!

Ingredients 3 tsp instant coffee or espresso (I use Cafe Bustelo) 2 oz water 5 tsp creamer (I use Silk Oat milk creamer - try "Oatmeal Cookie"!) Ice cubes Whipped topping (can)

Add instant coffee and water to a glass and stir.

Add creamer, then stir or use frother to mix. My frother was only $10!

Add ice cubes as desired.

Top with a canned whipped topping or canned cold foam. Enjoy before the ice melts!

ADAPTATION: Make the drink per steps 1-3, then pour into a blender to create a frapp. Add whip or cold foam on top.

Nutrition Cals: 140 Fat: 6g Carbs: 20g Protein: 0g