Total Time: 45 minutes · Servings: 13 · Calories: 324 kcal

Ingredients

• 24 Eggs
• 600 g Egg whites (about 6 cups)
• 1 tsp each salt/pepper/garlic/onion and paprika powder
• 3–4 shakes Hot sauce (optional)
• 24 Sausage links (I used precooked chicken sausage links)
• 13 Slices American cheese
• 13 Low carb tortillas or regular burrito size (see notes)
• 1 tsp Butter or oil

Instructions

1. Heat a frying pan to medium-low heat, add 1 tsp of butter.
2. Whisk together eggs, egg whites, salt, pepper and hot sauce.
3. Pour 1/3rd egg mixture into frying pan to scramble.
4. Once egg mixture is cooked through (not runny), take off burner, set aside in a separate large bowl. Repeat until you used up the egg mixture.
5. Cook up sausage according to package, chop up and add into cooked egg bowl, mix up mixture and let cool for 10 minutes or refrigerate overnight (cooled mixture will wrap better in tortillas).
6. Heat another fry pan on low. Place tortilla on your clean work space.
7. Add 1 slice of American cheese, folded in half — place each half in the middle of the tortilla making a cheese line.
8. Measure 1 cup of egg filling into middle of tortilla.
9. Take 2 sides of tortilla and fold them towards the middle.
10. Now take the side closest to you and fold all the way to the other side, press down and slide tortilla back towards you with filling (be careful not to slide it too tight or tortilla may rip). Once back enough, roll away from you. You have a burrito!
11. Repeat with remaining tortillas and set aside.
12. Once all are rolled up, place 2–3 at a time, seam side down first, onto hot frying pan. Grill until golden brown and flip 1–2 mins (this step is completely optional but really helps seal the burrito together).
13. Once burritos are cooled, line a cookie sheet with parchment paper, place burritos in freezer until frozen. Wrap or bag up for storage.

Notes

Refrigerate burritos up to 5 days or freeze up to 3 months for freshness.

Heating up from frozen: place burrito on a plate with a damp paper towel, heat for 6 mins on 1/2 power, turning it over halfway through. After heated through, you may like to crisp the tortilla up with a hot fry pan.

Estimated: 324 kcal | 27g Protein | 24g Carbs | 16g Fat | 18g Fiber

Nutrition info is estimated and for reference only — I’m not a dietitian.

Prep Time: 10 minutes · Servings: 8 servings · Equipment: Slow cooker

Ingredients

• 4 lb Chicken breast
• 1 Onion, chopped
• 1 Bell pepper, chopped
• 1 can Fire roasted tomatoes
• 1 tbsp Chili powder
• 2 tbsp Oregano
• 1 tsp Cumin
• Salt & pepper
• 1.5 cup Chicken broth

Instructions

1. Chop onion and pepper and place in the bottom of crockpot.
2. Add chicken breast on top and seasoning and broth.
3. Cook on low for 6–8 hours until chicken is cooked through and falling apart.
4. Once chicken is cooked, zero out a container and weigh your chicken (least amount of liquid added).
5. Divide total by 8 servings (this will be how much you weigh out in your containers).
6. Divide into containers and refrigerate up to 5 days.

Serving

You can use this filling multiple ways! Serve over rice, as nachos, tacos, or enchiladas. Top with cheese, onions, salsa, guacamole, jalapeños, and Greek yogurt/sour cream!

What progressive overload actually looks like

Progressive overload doesn’t mean adding 20 pounds to the bar every week. In real life, sustainable progression looks like small, repeatable wins over months:

• Adding a rep or two at the same weight with the same form
• Slowing down your tempo or pausing at the bottom of a rep to build control
• Adding a small amount of weight once the top of your rep range feels solid
• Finishing the same workout feeling steadier and less fatigued than you did four weeks ago

Why tracking matters

When we repeat core movements — like deadlifts, squats, presses, and rows — for a 4- to 6-week block, you get to practice the skill of the lift. Tracking your numbers in a shared sheet or app takes the guesswork out of the gym: you walk in knowing exactly what you did last week and what you’re aiming for today.

Prep components, not just full meals

Instead of cooking every single meal from scratch on Sunday, focus on two or three anchor items that make assembling meals during the week take five minutes:

1. One bulk protein — like slow-cooker Chicken Enchilada Filling or a tray of roasted chicken thighs that can go into bowls, wraps, or salads.
2. A zero-morning-effort breakfast — like Greek Yogurt Power Jars or Overnight Protein Oats.
3. Washed, ready-to-use produce — pre-chopped onions, peppers, or greens so weeknight cooking starts right at the stove.

Leave room for foods you love

Sustainable nutrition isn’t about eating plain chicken and broccoli seven days a week. Having high-protein staples ready in the fridge simply makes the nutritious choice the easiest choice on a busy Tuesday — while still leaving plenty of room for pizza night or a favorite dessert.

Still, it’s normal to feel intimidated by the barbell at first. Instead of trying to think about ten technical rules at once, focus on these three cues:

1. “Push the floor away”

Instead of thinking about pulling the bar up with your lower back, imagine planting your whole foot and pushing the floor away from you — just like a leg press. This immediately recruits your quads and glutes off the floor.

2. “Protect your armpits”

Before the bar leaves the ground, gently engage your lats as if you’re squeezing oranges in your armpits. This keeps the bar close to your shins and locks your upper back into a strong, stable position.

3. “Stand tall at the top”

At lockout, think about standing tall and finishing with your hips meeting the bar — no need to lean back or hyperextend your spine at the top.

These are perfect to prep the night before or two for a quick grab & go breakfast!

Prep Time: 5 minutes · Servings: 1 · Calories: 353 kcal

Ingredients

• Jar with lid
• 1 cup Plain nonfat Greek yogurt (200 grams)
• 1/4 cup water or milk
• 1 scoop Collagen (optional)
• 2 tbsp Chia seeds
• 1 tbsp Ground flaxseed
• ½ cup Blueberries (thawed or fresh, or any other fruit you like)
• 1 tsp Honey or zero-cal sugar
• Dash cinnamon (optional)

Instructions

1. Measure out yogurt in your jar.
2. Add water, chia seeds, flaxseed and collagen (if using).
3. Mix until all is combined.
4. Add fresh or frozen fruit on top.
5. Drizzle honey and a sprinkle of cinnamon on top.
6. Screw on lid, place in refrigerator up to 5 days.

Notes

Prep several one night to cover your mornings’ breakfast or snack time — you can use mason jars, any lidded container, or even a bowl with plastic wrap!

Estimated (no collagen): 308 kcal | 29g Protein | 3g Carbs | 8g Fat Estimated (with collagen): 353 kcal | 39g Protein | 31g Carbs | 9g Fat

Nutrition info is estimated and for reference only — I’m not a dietitian.

Ingredients

• Lid and jar
• 10–12 oz Protein shake, any flavor, premade
• 1/3 cup Oats (adjust to preference)
• 1 tbsp Chia seeds
• 1 tbsp Flaxseed (optional)

Toppings (optional)

• Dash of cinnamon
• 1/4 cup Berries
• 1 Banana

Instructions

1. Add dry ingredients to a mason jar, top with protein shake, stir to combine, cover with a lid and refrigerate overnight.
2. In the morning give it a quick stir and top it with your favorite toppings!

Notes

You can batch prep several and leave them on your counter if all ingredients are dry — then add your protein shake the night before!

Nutrition info is estimated and for reference only — I’m not a dietitian.

Ingredients

• Immersion blender or blender
• 1 cup diced onions
• 1 cup diced carrots
• ¼ cup diced celery
• 1 teaspoon fresh rosemary, chopped finely
• 4 cups vegetable broth, low or no sodium
• 3 lbs cubed potatoes, peeled and chopped into 1-inch pieces (I like Yukon gold potatoes)
• 1 teaspoon garlic powder
• ½ teaspoon salt
• ½ teaspoon black pepper
• 1 cup milk (dairy-free if necessary)
• 2 cups cheddar cheese, fresh grated
• 1/4 cup fine parmesan cheese
• 4 slices bacon, chopped

Toppings

• Chives
• Green onion
• Sour cream
• Greek yogurt

Instructions

1. Wash, peel and cut potatoes into 1-inch cubes; set aside.
2. Dice carrots, onion and celery.
3. In a large pot melt 2 tbsp of butter, add in diced vegetables until fork tender and onions are translucent (5–10 mins). Add in your fresh rosemary and seasonings.
4. Pour in 4 cups of broth and add your potatoes, bring to a boil.
5. Once potatoes are fork-soft, use a slotted spoon and remove 3/4 of the potatoes and set aside.
6. Take immersion blender and blend up what is in your pot. Once blended, add in cheese and milk, blend again until incorporated (alternatively, add your pot’s ingredients to a blender, blending until smooth). You can also use a potato masher — your soup just won’t be as smooth in texture.
7. Once everything is blended and smooth, add your potatoes back in with chopped bacon bits. Taste and add additional salt & pepper.
8. Enjoy!

Notes

Pork chops or baked chicken breast makes a great protein side for this soup!

Nutrition info is estimated and for reference only — I’m not a dietitian.

Ingredients

• 1/4 cup Shredded coconut
• 2 tbsp Quick oats
• 2 tbsp PB2 powder (optional)
• 1 tbsp Apple pie spices
• 1 scoop (31g) Protein powder
• 1 scoop (20g) Collagen
• 2 tbsp Dried cranberries, chopped
• 1 pinch Salt
• 1–3 tbsp Chai tea (or any milk)

Instructions

1. Combine all dry ingredients into a bowl.
2. Add vanilla and 1 tbsp of tea, mix thoroughly.
3. If needed, add 1 tbsp tea at a time until you get a wetter consistency that forms into a ball.
4. Scoop out 1 tbsp of mixture and roll it into a ball.
5. Place in air-tight container and refrigerate.

Notes

Refrigerate in air-tight container up to a week.

Nutrition info is estimated and for reference only — I’m not a dietitian.

Ingredients

• 1 Thin bagel
• 1 tbsp Roasted red pepper hummus
• 1 slice Cheese
• 6 oz Roasted turkey deli meat

Instructions

1. Split bagel in half and spread hummus over one side.
2. Layer turkey and cheese.
3. Slice in half and enjoy!

Notes

Switch out lunch meat and cheese to your preferences.

Ingredients

Dry ingredients

• 2 scoops Vanilla protein powder
• 1/4 cup Almond flour
• 1 tsp Baking powder
• 1 tbsp Cinnamon
• 1 tbsp Pumpkin pie spice
• 2 tbsp Date sugar (low-calorie sweetener)
• 1/8 tsp Salt

Wet ingredients

• 1/2 cup Pumpkin puree
• 1/2 cup Egg whites
• 1/4 cup Fairlife fat-free milk (any milk)
• 1 tsp Vanilla extract

Maple glaze

• 2 tbsp Cream cheese
• 2 tbsp Confectioners powdered sugar
• 1 tsp Maple extract
• 1–2 tbsp Milk

Instructions

1. Preheat oven to 350°F.
2. Line an 8.5 x 4.5 loaf pan with parchment paper.
3. Combine the dry ingredients, whisk and set aside.
4. In a separate bowl, whisk wet ingredients.
5. Mix wet into dry ingredient bowl until combined.
6. Pour bread batter into loaf pan and bake for 35–45 mins until a toothpick comes out clean. Let sit in pan for 5 mins before removing it. Let cool 10–20 mins before topping with glaze.

Maple glaze

• While bread is baking, soften cream cheese in a microwave-safe bowl, 15–30 secs.
• Whisk in powdered sugar, maple extract and a splash of milk. Set aside until bread is baked.

Notes

Store leftover bread in an airtight container in the fridge up to 5–7 days. Warm up a slice in the microwave for 10–15 secs.

Nutrition info is estimated and for reference only — I’m not a dietitian.

Ingredients

• Crock pot
• 1 Beef roast
• 1 Onion, sliced
• 2 cups Beef broth
• Salt & pepper
• 1 pk Au jus seasoning sauce
• 4 Keto hot dog buns (can use any buns)
• 4 slices Swiss cheese

Instructions

Roast

1. In your crockpot add your onions to the bottom, place roast on top and generously season with salt & pepper. Add broth and cook on low for 6–8 hours until internal temp reads 205–210°F (this temp ensures it is cooked but also that the fat has broken down and isn’t tough!).
2. Once roast has cooked, pull out of crock with onion if possible, leaving extra fat behind.

Au jus

3. Read and follow instructions on the packet. Place in a small bowl when finished, for dipping.

Sandwich assembly

4. Preheat oven to 350°F. Add sliced cheese to each open bun and toast in oven until desired crisp.
5. Place shredded roast on top of toasted bun.
6. Serve with a side of au jus sauce.

Nutrition info is estimated and for reference only — I’m not a dietitian.

Prep Time: 10 minutes · Cook Time: 45 minutes · Servings: 4 · Calories: 214 kcal

Ingredients

• Blender

Base

• 3 eggs
• 200 g egg whites
• 1 cup cottage cheese
• 1/4 cup shredded cheddar cheese
• 1 tsp black pepper
• 1/2 tsp paprika
• 1/2 tsp garlic powder
• 1/2 tsp Lawry’s seasoning

Toppings (optional)

• 2 slices bacon, cooked and sliced
• 1/4 cup onion, chopped
• 1/4 poblano, chopped
• 1/4 cup feta or cheddar cheese

Instructions

1. Preheat oven to 375°F.
2. Take blender cup and add all base ingredients. Blend on high for 10–15 secs.
3. Sauté and cook up your toppings — bacon/sausage/veggies.
4. Spray, oil or butter pie pan.
5. Pour egg base filling into pie pan.
6. Sprinkle in the veggies and meat and cheese.
7. Bake at 375°F for 45–50 mins or until toothpick is clean.

Notes

Refrigerate up to 4 days. Reheat in microwave 5 mins on half power.

Nutrition info is estimated and for reference only — I’m not a dietitian.