Fast Food
Fixed.

Ingredients

• 1 whole-wheat English muffin (Thomas' or Ezekiel), toasted
• 1 turkey breakfast sausage patty (Jennie-O)
• 3 egg whites (or 1 whole egg + 2 whites for extra richness)
• 1 slice reduced-fat sharp cheddar
• Salt + cracked black pepper + pinch of garlic powder
• Cooking spray

Directions

1. Heat a nonstick pan over medium. Cook the turkey sausage patty 2 minutes per side until browned. Set aside.
2. Wipe the pan, spray, add egg whites. Scramble 60–90 seconds with salt, pepper, and garlic powder until just set — soft, not dry.
3. Toast the English muffin halves.
4. Layer bottom muffin → cheese slice → sausage patty → scrambled eggs → top muffin.
5. Press together 10 seconds to melt the cheese into the sausage.
6. Eat immediately, or wrap in parchment for a grab-and-go breakfast that survives a commute.

Ingredients

• 6 oz boneless skinless chicken breast, cubed
• 1 cup riced cauliflower
• ½ cup canned black beans, rinsed
• ¼ cup pico de gallo (or fresh diced tomato + onion + jalapeño)
• ½ small avocado, sliced
• 2 tbsp fresh cilantro, chopped
• 1 lime (juice + wedge)
• 1 tsp olive oil
• ½ tsp cumin + ½ tsp smoked paprika + salt + pepper + garlic powder

Directions

1. Toss chicken with cumin, paprika, salt, pepper, and garlic powder. Heat olive oil in a pan over medium-high.
2. Cook chicken 4–5 minutes per side until internal temp hits 165°F. Squeeze half a lime over. Rest 3 minutes.
3. In the same pan, sauté the riced cauliflower 3–4 minutes with a pinch of salt. Add remaining lime juice + half the cilantro.
4. Warm black beans (microwave 60 seconds or in a small pan).
5. Build the bowl: cauliflower rice base → chicken → beans → pico → avocado → cilantro garnish + lime wedge.
6. Meal-prep tip: cook 4 servings of chicken + cauliflower rice at once. Assemble each bowl fresh in 3 minutes.

Ingredients

• 3 large egg whites
• ⅓ cup low-fat cottage cheese
• ¼ tsp cream of tartar
• ¼ tsp Italian seasoning + pinch of salt
• 3 tbsp low-sugar marinara (Rao's)
• ⅓ cup part-skim shredded mozzarella
• 6 slices turkey pepperoni (Applegate)
• Fresh basil + pinch red pepper flakes to finish

Directions

1. Preheat oven to 300°F. Line a baking sheet with parchment.
2. Beat egg whites + cream of tartar to stiff peaks (3–4 minutes with a hand mixer).
3. In a separate bowl, whisk cottage cheese, Italian seasoning, and salt until smooth.
4. Fold the cottage cheese mixture into the egg whites gently — do not deflate.
5. Spoon the mixture into a 7-inch round on the parchment. Smooth the edges.
6. Bake 22–25 minutes until golden and firm to the touch. Remove.
7. Top with marinara, mozzarella, and turkey pepperoni. Broil 2 minutes until cheese bubbles.
8. Finish with fresh basil + red pepper flakes. Slice into 4. Eat all of it.

Ingredients

• 8 large eggs
• 1 cup low-fat cottage cheese
• 3 slices turkey bacon, chopped
• 1 cup fresh spinach, chopped
• ⅓ cup reduced-fat sharp cheddar, shredded
• 2 tbsp chives, chopped
• Salt + pepper + pinch of garlic powder
• Cooking spray

Directions

1. Preheat oven to 375°F. Generously spray a 12-cup muffin tin.
2. Cook turkey bacon in a pan 3–4 minutes until crisp. Chop when cool.
3. Whisk eggs + cottage cheese + salt + pepper + garlic powder until fully smooth (30 seconds).
4. Stir in spinach, bacon, cheddar, and half the chives.
5. Divide evenly into 12 muffin cups (fill ⅔ full each).
6. Bake 20–22 minutes until puffed and set — should spring back when touched.
7. Cool 5 minutes in the tin. Remove. Top with remaining chives.
8. Store in the fridge up to 5 days. Reheat 30–45 seconds in the microwave.

Ingredients

• 1 scoop chocolate whey protein (~30g, 120 cal)
• ½ frozen banana
• ½ cup low-fat cottage cheese (the secret creaminess)
• ¼ cup unsweetened almond milk
• 1 tsp cocoa powder
• 5–6 ice cubes
• Pinch of sea salt
• Optional: 1 tsp mini dark chocolate chips or sugar-free chocolate syrup drizzle

Directions

1. Add all ingredients to a high-speed blender. Blend 45–60 seconds until super thick — should hold shape on a spoon.
2. Too thick? Add 1 tbsp almond milk and blend 10 more seconds. Too thin? Add 2–3 more ice cubes.
3. Pour into a chilled glass. Dust the top with cocoa powder.
4. Eat with a spoon. Like a real Frosty. It's the point.