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GET IT DONE MEAL PLAN

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
See Full Recipe
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
See Full Recipe
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
See Full Recipe
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
See Full Recipe
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Details

Prep 30min
Cook 1h 5min
Total 1h 35min
Total Calories: 1400cal
Total Carbs: 131g
Total Fats: 42.5g
Total Protein: 130g
Total Fiber: 23g
Total Sugar: 52g
About Kevin - author

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!