GET IT DONE MEAL PLAN - Fit Men Cook
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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
See Full Recipe
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
See Full Recipe
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 red bell pepper, sliced
  • 1 green bell pepper, sliced
  • 1 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
Recipe 4

Turkey Ratatouille
Prep 10min
Cook 25min
Total 35min
350cal

Ingredients for 4 Turkey Ratatouille servings

4 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

Recipes by

Kevin Curry

Hi! I'm Kevin, the founder of FitMenCook, the bestselling app and book.

You may have seen me on TODAY, Men's Health, Forbes, and many others. I'd love to share my story...

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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
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