MCFIT, INC.

30 day meal plan

HEALTHY + HIGH PROTEIN
that don't compromise on flavor
 MCFIT, INC.

Welcome!
This is a 30 day meal plan. However, many of these
recipes can be made and used as left overs for the
week!

Use them as a guide to help you plan for the week!

Can all be found in MyFitness Pal for easy logging

Love these recipes and want more? All of these

recipes are from Macro Friendly Foods.

Join Macro Friendly Foods meal plan subscription

here!

Use code MCFIT1016 at checkout to save!

Enjoy!

xo

Molly
 MCFIT, INC.

WEEK 1
Breakfasts:
Protein French Toast
Turkey Sausage Breakfast Enchilada
Sweet and Savory Breakfast Sandwich
Copycat Egg White Grill
Turkey Sausage Breakfast Enchiladas (leftover from earlier
in week)
Savory Breakfast Casserole
Copycat Starbucks Egg White & Roasted Red Pepper Bites

Lunches:
Copy-Cat Chick-Fil-A Chicken Salad
Southwest Chicken Salad Wrap
Turkey Cranberry Panini
Greek Yogurt White Chicken Chili (Leftovers for lunch)
Greek Yogurt Egg Salad + Dave’s Killer Break whole wheat,
side of berries
Tuna Melts
Homemade Cream of Chicken Soup

Dinners:
Cottage Cheese Chicken Alfredo
Chicken Pad Thai
Greek Yogurt White Chicken Chili
Big Mac Sliders
Barbeque Chicken Pita Pizza
Pizza Sliders
Corn Flake Chicken Ranch
 MCFIT, INC.

Breakfast: Protein French Toast

INGREDIENTS
1/4 cup unsweetened vanilla almond milk
1/2 cup liquid egg whites
1 scoop vanilla protein powder
1/2 tsp. cinnamon
4 slices Dave’s Killer Thin Sliced White Bread

DIRECTOINS
In a mixing bowl or baking dish, whisk together almond milk,
egg whites, protein powder and cinnamon.
Dip each slice of bread in mixture, turning to coat evenly.
Cook on a griddle sprayed with nonstick cooking spray over
medium-high heat, until browned on both sides.
Serve with strawberries and sugar free syrup, if desired (not
included in nutritional info so you can add your own toppings!)
-
1 serving (4 pieces of toast): 447 calories (63.3 C/6.6 F/41.6 P)
 MCFIT, INC.

Lunch:Copycat Chick-Fil-A Chicken Salad

INGREDIENTS (Serves 8)
2 pounds cooked diced chicken
4 ounces diced celery
2/3 cup sweet pickle relish
1/2 cup light mayonnaise
1/2 cup nonfat plain greek yogurt
1/2 teaspoon salt
1/4 teaspoon pepper
4 hard-boiled eggs

DIRECTOINS
Using a food processor, mix chicken, celery, relish, mayonnaise,
yogurt, salt and pepper on low/medium for 5 seconds.
Add eggs one at a time and mix for a few seconds after adding
each egg. Process for a few more seconds or until salad reaches
desired consistency.
Store in an airtight container in the refrigerator for up to 5 days.
Serve on whole wheat toast, sandwich thin, with crackers, etc. (log
separately).
-
1 serving (7 ounces): 288 calories (9.4 C/10.1 F/39.9 P)
Logged in My Fitness Pal as “MFF Copycat Chick-Fil-A Chicken Salad”
 MCFIT, INC.

Dinner: Cottage Cheese Chicken Alfredo

INGREDIENTS (Serves 8)
1 (16 ounce) pkg. uncooked
fettuccine pasta
2 Tablespoons olive oil
2 pounds boneless skinless
chicken breast
1/2 teaspoon salt
1/4 teaspoon pepper
1/4 teaspoon paprika
1 teaspoon Italian seasoning

DIRECTOINS
Cook pasta according to package directions; drain and set aside.
Heat olive oil in a large skillet over medium-high heat.
Cut chicken into 1-inch pieces then season with salt, pepper, paprika and Italian
seasoning. Add to skillet and cook until chicken is cooked through. Remove
chicken from heat and set aside.
Combine all sauce ingredients in a blender or food processor and blend until
smooth. Pour the mixture into a saucepan over medium heat and cook, stirring
occasionally until heated through.
Toss pasta and cooked chicken in sauce before serving.
-
11 serving (10.5 ounces): 467 calories (50.5 C/10.5 F/42.7 P)
Logged as “MFF Cottage Cheese Chicken Alfredo”
 MCFIT, INC.

Breakfast:Turkey Sausage Breakfast Enchilada

INGREDIENTS (Serves 8) 6 egg whites

1 Tablespoon olive oil Salt and pepper, to taste
1 pound ground turkey breakfast 1 (15 ounce) can green enchilada
sausage sauce
1 yellow onion, diced 8 Mission Carb Balance Soft Taco
1 red bell pepper, diced Flour Tortillas
1 green bell pepper, diced 2 cups reduced-fat shredded
1 (4 ounce) can diced green chiles, Mexican blend cheese
drained Fresh cilantro, for garnish
6 eggs

DIRECTOINS
Preheat oven to 350 degrees F.
Spray a 9x13-inch baking pan with nonstick cooking spray; set aside.
Heat oil in a large skillet over medium-high heat.
Add sausage to the skillet and cook while breaking it up.
When sausage begins to brown, add onion and peppers and cook until meat is cooked
through and vegetables are tender, about 5 minutes.
Add green chiles to the skillet and stir to combine.
Transfer sausage and vegetables to a plate or dish; set aside.
Reduce heat of the skillet to medium-low heat and spray with nonstick cooking spray, if
needed.
In a large bowl, whisk together eggs and egg whites and pour into the same skillet.
Use a rubber spatula to pull in the cooked edges of the eggs into the center of the pan.
Continue until all eggs are cooked and season with salt and pepper, to taste.
Pour 1/2 cup enchilada sauce into the bottom of the prepared baking pan.
Divide sausage mixture, egg mixture and 1 cup of cheese evenly between the tortillas.
Roll up and place seam-side down in the prepared pan.
Pour remaining enchilada sauce over the top and sprinkle on remaining cup of cheese.
Bake, uncovered, for 30 minutes.
Garnish with fresh cilantro before serving.
-
1 enchilada (approx. 8.3 ounces): 429 calories (28.3 C/21.2 F/31.2 P)
Logged in My Fitness Pal as “MFF Turkey Sausage Breakfast Enchiladas”
 MCFIT, INC.

Lunch: Southwest Chicken Salad Wrap

INGREDIENTS (Makes 1)
1 Tablespoon fat-free sour cream
1 Tablespoon mild salsa
1 Xtreme Wellness High Fiber Tortilla Wrap
1/4 cup chopped romaine lettuce
1 Tablespoon diced roma tomato
4 ounces MFF Mexican Baked Chicken (or other cooked chicken)
2 Tablespoons shredded Mexican Style cheese

DIRECTOINS
In a small bowl, combine sour cream and salsa then spread on wrap.
Top with lettuce, tomato, chicken and cheese. Roll up and serve.
-
1 wrap: 344 calories (22.7 C/11.4 F/37.7 P)
Logged as “MFF Southwest Chicken Wrap”
 MCFIT, INC.

Dinner: Chicken Pad Thai

INGREDIENTS (Serves 6)
1/4 cup brown sugar
8 ounces uncooked rice pad thai
2 Tablespoons rice vinegar
noodles
2 Tablespoons low-sodium
2 Tablespoons olive oil, divided
soy sauce
2 pounds boneless skinless chicken
2 Tablespoons fish sauce
breast, cut into 1-inch pieces
1/2 teaspoon salt 1 teaspoon chili garlic sauce
1/4 teaspoon pepper 1/3 cup roasted peanuts,
1/2 cup white onion, sliced roughly chopped
1 Tablespoon garlic, minced 1/4 cup green onion, diced
2 eggs, beaten 1/4 cup fresh cilantro,
chopped
2 limes, cut into wedges

DIRECTOINS
Cook rice noodles according to package directions; drain and set aside.
Heat 1 Tablespoon olive oil in a large skillet over medium-high heat. Season chicken with
salt and pepper. Add chicken to the skillet and cook until golden brown on the outside and
cooked through. Drain excess liquid then set chicken aside on a plate.
Heat remaining Tablespoon of olive oil in the same skillet. Add onion to the skillet and cook
for 5 minutes or until tender. Add garlic and cook for an additional minute. Push onions
over to one side of the pan and pour in eggs. Cook, scrambling eggs, until cooked through
then mix in with other contents of the skillet.
In a small bowl, whisk together brown sugar, rice vinegar, soy sauce, fish sauce and chili
garlic sauce. Pour sauce over onion then add noodles and chicken to the skillet. Toss to
coat and heat through.
Garnish with peanuts, green onion, cilantro and lime wedges. Squeeze juice from lime
wedges on top before eating.
-
MFP: MFF Chicken Pad Thai
Macros for 8.5 oz: 491 calories (45.7 carbs, 15.3 fat, 42.6 protein)
 MCFIT, INC.

Breakfast: Sweet and Savory Breakfast Sandwich

INGREDIENTS (Makes 1)
1 Bubba’s Sourdough English Muffin
1 Laughing Cow Light Creamy Cheese Wedge
1/2 Tablespoon Sugar Free Strawberry Jam
2 slices Hormel Natural Choice Precooked Bacon
2 ounces uncured ham
4 egg whites

DIRECTOINS
Toast muffin on a griddle, cut side down, until golden brown.
Spread cheese and jam on the toasted side of each muffin half.
Cook bacon and ham until heated through; set aside.
To cook egg whites, spray a skillet with nonstick cooking spray and place over
medium heat.
Pour egg whites into prepared skillet and cover with a lid for 3-5 minutes or until
eggs are set. Use a rubber spatula to gently loosen eggs from the pan and fold
up.
Top bottom half of the muffin with cooked ham, egg whites and remaining
muffin half.
-
1 sandwich: 378 calories (32 C/10.7 F/38.4 P)
Logged as “MFF Sweet and Savory Breakfast Sandwich”
 MCFIT, INC.

Lunch: Turkey Cranberry Panini

INGREDIENTS (Makes 1)
2 slices White Dave’s Killer Thin Sliced Bread
1 wedge Laughing Cow Original Cheese
1/2 cup baby spinach
4 ounces deli turkey
1 Tbl. whole berry cranberry sauce

DIRECTOINS
Spread cheese on top of each slice of bread.
Top with spinach, turkey and cranberry sauce and remaining slice
of bread.
Place sandwich on a panini press or griddle for 3-5 minutes, or
until golden brown.
Flip halfway through cooking if using a griddle.
-
1 sandwich: 342 calories (43 C/8 F/26 P)
 MCFIT, INC.

Dinner: Greek Yogurt White Chicken Chili

INGREDIENTS (Makes 12) 1/2 teaspoon chili powder

1 Tablespoon olive oil 1/8 teaspoon cayenne pepper
1 yellow onion, diced Salt and pepper, to taste
2 teaspoons minced garlic 1 2 pounds cooked diced chicken
teaspoon cumin 3 cups low-sodium chicken broth
1/2 teaspoon dried oregano 3/4 cup nonfat plain Greek yogurt
1 (15 ounce) can corn, drained 1 Tablespoon lime juice
1 (4 ounce) can diced green chiles
2 (15 ounce) cans white northern beans, rinsed and drained

DIRECTOINS
Add oil to a large pot over medium-high heat. Add onion and garlic and sauté
for 3 minutes, stirring occasionally.
Season with cumin, oregano, chili powder, cayenne pepper, salt and pepper
then cook for an additional minute.
Mix in chicken, broth, beans, corn and chiles.
Bring to a boil then cover and reduce heat to low-medium and let simmer for 20
minutes.
Stir in yogurt and lime juice until well combined then serve.
-
1 serving (11.8 ounces): 326 calories (26.8 C/11.1 F/29.7 P)
Logged as “MFF White Chicken Chili”
 MCFIT, INC.

Breakfast: Copycat Egg White Grill

INGREDIENTS (Makes 1)
2 egg whites
Salt and pepper, to taste
1 Bubba’s Sourdough English Muffin
3 ounces Tyson Rotisserie Seasoned Chicken Breast Strips
1 slice Kraft Singles American Cheese

DIRECTOINS
Heat a skillet over medium heat. Place an egg mold (a cookie cutter or ring from
a mason jar work too) in the pan and spray generously with nonstick cooking
spray. Crack eggs and place egg whites in the mold and let cook for a few
minutes until mostly set. Season with salt and pepper then flip over to finish
cooking and remove mold; set aside.
While egg whites cook, toast English muffin and heat chicken as directed on
package.
Assemble by placing chicken, egg white and cheese between toasted English
muffin.
Serve with your favorite sauce, jam, etc. (log separately).
-
1 sandwich: 362 calories (39 C/8.1 F/33.2 P)
Logged in My Fitness Pal as “MFF Copycat Egg White Grill”
 MCFIT, INC.

Lunch: Greek Yogurt White Chicken Chili

Left overs for lunch!

 MCFIT, INC.

Dinner: Big Mac Sliders

INGREDIENTS (Makes 12)

Sauce: 1/2 cup nonfat plain Greek yogurt 1/4 cup dill pickle relish 2
Tablespoons mustard 2 Tablespoons ketchup 1 teaspoon white wine vinegar 1
teaspoon paprika 1 teaspoon onion powder 1 teaspoon garlic powder
Sliders: 12 King’s Hawaiian Savory Butter Rolls 1 1/2 pounds 93% lean ground
beef 1 cup white onion, diced 1/2 teaspoon salt 1/4 teaspoon pepper 6 slices
Kraft Singles American Cheese 24 dill pickle slices 1 Tablespoon butter, melted
1 teaspoon sesame seeds

DIRECTOINS
Preheat oven to 375 degrees F. Spray a 9x13-inch baking dish with nonstick
cooking spray; set aside.
In a small bowl, whisk together all sauce ingredients and set aside. Slice rolls
horizontally (keeping them connected) and place the bottom half in the
prepared pan. Spread the sauce on the inside of both halves of the rolls; set
aside.
Add ground beef and onion to a large skillet over medium-high heat. Cook,
breaking up the meat, until cooked through and onion is tender. Drain excess
grease then season with salt and pepper.
Spread beef mixture over the bottom half of the rolls then top with cheese, pickle
slices and the top half of rolls.
Brush melted butter over the top of the sliders, sprinkle sesame seeds on top
and cover the pan with foil. Bake covered for 15 minutes then remove foil and
cook an additional 5 minutes, or until cheese is melted.
-
MFP: MFF Big Mac Sliders
Macros for 4.1 oz: 238 calories (19.4 carbs, 9.8 fat, 18 protein)
 MCFIT, INC.

Breakfast:Turkey Sausage Breakfast Enchilada

Left overs from earlier in the week

 MCFIT, INC.

Lunch: Greek Yogurt Egg Salad, side of berries

INGREDIENTS (Makes 1)
2 hard boiled eggs, peeled and diced
2 Tbl. plain nonfat Greek yogurt
3 pickle chips, diced (I’m obsessed with the Famous Dave’s Spicy
Pickles)
1/2 tsp. vinegar
1 tsp. mustard
2 slices Thin Sliced Dave’s Killer Bread
1/4 tsp. dried dill

DIRECTOINS
In a small bowl, combine eggs, yogurt, diced pickles, vinegar and
mustard.
Spread half of mixture on top of each slice of bread and top with dried
dill.
-
1 serving: 326 calories (36 C/12 F/21 P)
 MCFIT, INC.

Dinner: Buffalo Chicken Pita Pizza

INGREDIENTS (Makes 1)
1 @papapitabakery Greek Flatbread Pita
2 Tbl. buffalo sauce, divided
1/4 cup reduced fat shredded mozzarella
2 ounces cooked chicken breast, diced (rotisserie works great for this,
or scroll down for my fave baked chicken recipe)
1/2 ounce sliced red onion
1 Tbl. bleu cheese crumbles (or feta if that’s too strong for ya!)
1 Tbl. diced green onion

DIRECTOINS
Preheat oven to 400 degrees F.
Place pita in an oven-safe baking dish.
Spread 1 Tbl. buffalo sauce on pita.
Top with shredded mozzarella.
Combine cooked chicken with remaining buffalo sauce and place on
pizza.
Top pizza with sliced red onion, bleu cheese crumbles and green onion.
Bake for 10 minutes.
-
1 pizza: 362 calories (42 C/10 F/29 P)
 MCFIT, INC.

Breakfast: Savory Breakfast Casserole

6 egg whites
INGREDIENTS (Serves 8)
2 1/3 cups low-fat 1% milk
1 Tablespoon olive oil
1 1/2 teaspoons salt
1 pound Jennie-O Lean Turkey Sausage
1 1/2 teaspoons ground mustard
4 ounces diced yellow onion
1 teaspoon dried parsley
3 ounces green bell pepper
1/4 teaspoon pepper
3 ounces red bell pepper
1/4 teaspoon paprika
3 ounces diced white mushrooms
16 ounces French bread, cut into 1-inch
6 eggs
cubes
6 ounces shredded Mexican blend cheese

DIRECTOINS
Spray a 9x13-inch baking pan with nonstick cooking spray; set aside.
Heat oil in a large skillet over medium-high heat.
Add sausage to the skillet and cook while breaking it up.
When sausage begins to brown, add onion, peppers and mushroom then cook until meat is
cooked through and vegetables are tender (about 5 minutes).
Remove from heat and set aside.
In a large mixing bowl, whisk together eggs, egg whites, milk, salt, ground mustard, parsley,
pepper and paprika; set aside.
Place half the cubed bread in the prepared pan, sprinkle half the cheese on top and spread
half the sausage mixture on top; repeat layers.
Pour egg mixture over the top of the entire casserole. Cover with foil and refrigerate for at
least 4 hours, preferably overnight.
Preheat the oven to 350 degrees F. Bake, covered, for 1 hour. Remove foil and bake an
additional 5-10 minutes until the top is golden brown.
-
1 serving (9.3 ounces): 469 calories (41.8 C/19.4 F/31.8 P)
Logged in My Fitness Pal as “MFF Savory Breakfast Casserole”
 MCFIT, INC.

Lunch: Tuna Melts

INGREDIENTS (Serves 3)
4 (5 ounce) cans chunk light tuna in water, drained
1/4 cup nonfat plain Greek yogurt
1/4 cup diced celery
1/4 cup minced red onion
1 Tablespoon Dijon mustard
1/4 cup chopped fresh parsley
1/4 teaspoon garlic powder
1/4 teaspoon onion powder
salt and pepper, to taste

DIRECTOINS
you can fix it up how you want or just eat it with crackers or whatever! I spread a Light
Laughing Cow on two slices of Dave’s Killer Bread and put a slice of cheddar cheese and
some tomato on top and it didn’t taste fishy at all!
-
1 serving (5.6 ounces): 154 calories (2.7 C/2.9 F/29.2 P)
Logged in My Fitness Pal as MFF Tuna Melt (tuna only)
 MCFIT, INC.

Dinner: Pizza Sliders

INGREDIENTS (Makes 12) Sliders:

Pizza sauce: 1 (12 ounce) pkg. King’s Hawaiian Savory Butter
3 Tablespoons tomato paste Rolls
1 (8 ounce) can tomato sauce 6 ounces fresh part-skim mozzarella, thinly
1 Tablespoon Italian seasoning sliced or grated
1 teaspoon garlic salt 4 ounces turkey pepperoni (I use Applegate,
1/2 teaspoon garlic powder but macros are all pretty comparable between
1/2 teaspoon onion powder brands)
1/2 teaspoon salt
Topping:
1/4 teaspoon pepper
1 Tablespoon butter, melted
1/2 teaspoon garlic powder
1 teaspoon Italian seasoning
2 Tablespoons grated parmesan
DIRECTOINS
Preheat oven to 375 degrees F. Spray a 9x13-inch baking dish with nonstick cooking spray; set
aside.
In a saucepan over medium-high heat, combine all pizza sauce ingredients. Bring to a low
boil then reduce heat to low and let simmer for 10 minutes.
Slice rolls horizontally (keeping them connected) and place the bottom half in the prepared
pan. Spread half the sauce on the bottom half of the rolls then top with mozzarella and
pepperoni.
Spread remaining pizza sauce on the inside of the top half the rolls and place on top of the
sliders in the pan.
Combine all topping ingredients together in a small bowl and sprinkle on top of sliders.
Cover with foil and bake for 15 minutes, then remove foil and bake for an additional 10
minutes
.-
1 slider (2.4 ounces): 169 calories (17.3 C/7.2 F/8.8 P)
Logged in My Fitness Pal as “MFF Pizza Sliders”
 MCFIT, INC.

Breakfast: Copycat Starbucks Egg White &

Roasted Red Pepper Bites

INGREDIENTS (Makes 12)

2 cups liquid egg whites
1/2 cup fat-free cottage cheese
1/3 cup shredded Monterey Jack cheese
1/3 cup fat-free feta cheese crumbles
1/3 cup diced jarred roasted red peppers
1/2 teaspoon salt
1/4 teaspoon pepper
1/2 teaspoon sriracha
1/4 cup diced green onions

DIRECTOINS
Preheat oven to 350 degrees F. Spray a muffin tin with nonstick cooking spray; set aside.
Add egg whites and cottage cheese to a blender and blend until smooth.
In a large mixing bowl, mix together blended egg whites with all remaining ingredients.
Divide egg mixture evenly between the cups (they’ll be almost full).
Bake for 20-25 minutes, or until lightly golden brown on top.
.-
1 bite (1.8 ounces): 43 calories (1.5 C/0.9 F/7.3 P)
Logged in My Fitness Pal as “MFF Copycat Starbucks Egg White Bites”
 MCFIT, INC.

Lunch: Homemade Cream of Chicken Soup

INGREDIENTS (Makes 12)

3 Tablespoons butter
3 Tablespoons all-purpose flour
1 cup low-sodium chicken stock
Salt and pepper, to taste

DIRECTOINS
Melt butter in a skillet over medium-high heat.
Add flour to the pan and whisk for 1-2 minutes to form a roux.
Whisk in chicken stock and bring to a simmer. Continue cooking for 3-4 minutes or
until thickened.
Season with salt and pepper, to taste.
Remove from heat and use or store in an airtight container in the refrigerator for up
to 7 days.
-
.Nutrition information (entire recipe): 404 calories (16.7 C/34.9 F/5.6 P)
Logged in My Fitness Pal as "MFF Homemade Cream of Chicken Soup"
 MCFIT, INC.

Dinner: Corn Flake Chicken Ranch

INGREDIENTS (Serves 6)
2 pounds boneless skinless chicken breast
1/2 cup Hidden Valley Light Ranch
1 1/2 cups crushed corn flakes cereal
1/4 cup grated Parmesan cheese
1 Tablespoon Italian seasoning
1 teaspoon garlic powder
1/2 teaspoon paprika
1/2 teaspoon salt
1/4 teaspoon pepper
1 Tablespoon fresh parsley, chopped

DIRECTOINS
Preheat oven to 400 degrees F. Spray a 9x13-inch baking dish with nonstick cooking
spray; set aside.
Pour ranch dressing in a shallow dish or bowl. In a separate shallow bowl, add
crushed corn flakes, Parmesan cheese, Italian seasoning, garlic powder, paprika,
salt and pepper.
Pound chicken to ⁄-inch in thickness. Coat each piece of chicken in ranch dressing
then coat in cornflake mixture. Place coated chicken in prepared pan. Pat crumb
coating into the chicken.
Bake for 30-35 minutes, or until cooked through and chicken reaches an internal
temperature of 165 degrees F.
-
MFF Corn Flake Ranch Chicken
Macros for 6 oz: 263 calories (8.7 carbs, 8.9 fat, 37.1 protein)
 MCFIT, INC.

WEEK 2
Breakfasts:
Savory Breakfast Casserole (Left Overs)
Chocolate Peanut Butter Protein Oats
Salsa Verde Breakfast Casserole
Crispy Egg White and Bacon Breakfast Burrito
Sausage & Honey Breakfast Sandwich
Copycat Chicken Mini’s
Breakfast Pizza

Lunches:
Asian Chicken Salad
Copycat Chick Fila Cobb Salad
Chicken Club Sandwich
Turkey BLT Unwich
Thai Chicken Wrap
Turkey Bacon Avocado Sandwich
Chicken Pesto Panini

Dinners:
Cheeseburger Macaroni
Buffalo Chicken Pizza
Lasagna Soup
Chicken Teriyaki Skewers
Copycat Chick-Fil-A Pimento Chicken salad + add a veggie
to go along with it
Malibu Chicken Sliders
Honey Lime Chicken Enchiladas
 MCFIT, INC.

Breakfast: Savory Breakfast Casserole (left overs)

6 egg whites
INGREDIENTS (Serves 8)
2 1/3 cups low-fat 1% milk
1 Tablespoon olive oil
1 1/2 teaspoons salt
1 pound Jennie-O Lean Turkey Sausage
1 1/2 teaspoons ground mustard
4 ounces diced yellow onion
1 teaspoon dried parsley
3 ounces green bell pepper
1/4 teaspoon pepper
3 ounces red bell pepper
1/4 teaspoon paprika
3 ounces diced white mushrooms
16 ounces French bread, cut into 1-inch
6 eggs
cubes
6 ounces shredded Mexican blend cheese

DIRECTOINS
Spray a 9x13-inch baking pan with nonstick cooking spray; set aside.
Heat oil in a large skillet over medium-high heat.
Add sausage to the skillet and cook while breaking it up.
When sausage begins to brown, add onion, peppers and mushroom then cook until meat is
cooked through and vegetables are tender (about 5 minutes).
Remove from heat and set aside.
In a large mixing bowl, whisk together eggs, egg whites, milk, salt, ground mustard, parsley,
pepper and paprika; set aside.
Place half the cubed bread in the prepared pan, sprinkle half the cheese on top and spread
half the sausage mixture on top; repeat layers.
Pour egg mixture over the top of the entire casserole. Cover with foil and refrigerate for at
least 4 hours, preferably overnight.
Preheat the oven to 350 degrees F. Bake, covered, for 1 hour. Remove foil and bake an
additional 5-10 minutes until the top is golden brown.
-
1 serving (9.3 ounces): 469 calories (41.8 C/19.4 F/31.8 P)
Logged in My Fitness Pal as “MFF Savory Breakfast Casserole”
 MCFIT, INC.

Lunch: Asian Chicken Salad

INGREDIENTS (Serves 1)
3 cups chopped romaine lettuce
4 ounces cooked, diced chicken
1/3 cup shredded red cabbage
1/3 cup shredded carrots 1/3 cup mandarin orange
slices
1/3 cup Lachoy Chow Mein Noodles
1 Tablespoon sliced almonds
2 Tablespoons Lighthouse Sesame Ginger Dressing

DIRECTOINS
Place chopped romaine in a bowl and top with chicken, cabbage, carrots, orange slices, chow
mein noodles and almonds.
Pour dressing on top and toss before serving.
-
1 serving: 366 calories (38.3 C/9.1 F/32.8 P)
Logged in My Fitness Pal as “MFF Asian Chicken Salad”
 MCFIT, INC.

Dinner: Cheeseburger Macaroni

INGREDIENTS (Serves 1) 1 teaspoon garlic powder

1 Tablespoon olive oil 2 teaspoons paprika
1 pound (92/8) lean ground beef 1 teaspoon salt
1 yellow onion, diced 2 cups low-fat 1% milk
2 teaspoons minced garlic 2 cups low-sodium beef broth
2 teaspoons cornstarch 1 (15 ounce) can tomato sauce
2 teaspoons onion powder 1 (16 ounce) pkg. elbow macaroni noodles
1 cup reduced-fat shredded cheddar cheese
1/2 cup plain nonfat Greek yogurt

DIRECTOINS
Heat olive oil in a large skillet over medium-high heat.
Add ground beef, onion and garlic and cook for 5-6 minutes, breaking up the meat, until
browned; drain excess grease.
Sprinkle cornstarch, onion powder, garlic powder, paprika and salt over the beef and mix to
combine.
Stir in milk, beef broth and tomato sauce and bring to a boil.
Add uncooked pasta and reduce heat to low heat and let simmer for 20 minutes, stirring
occasionally, until liquid is absorbed.
Mix in cheddar cheese and yogurt until well combined and heat through for a few minutes
before serving.
-
1 serving (10.4 ounces): 405 calories (52.5 C/10 F/26.2 P)
MFP: MFF Cheeseburger Macaroni
 MCFIT, INC.

Breakfast: Chocolate Peanut Butter Protein Oats

INGREDIENTS (Serves 1)
1/2 cup old fashioned oats
2 Tablespoons PB2 Powdered Peanut Butter
1 (25 gram) scoop Chocolate Protein Powder
1/2 Tablespoon unsweetened cocoa powder
1 Tablespoon pure maple syrup
1/8 teaspoon salt
3/4 cup unsweetened vanilla almond milk

DIRECTOINS
Place all ingredients into a bowl or glass container and mix until combined. Cover with a lid or
plastic wrap. Place in the refrigerator for at least 2 hours or overnight.
-
1 serving: 422 calories (53.8 C/7.7 F/34.3 P)
Logged in My Fitness Pal as “MFF Chocolate Peanut Butter Overnight Oats”
 MCFIT, INC.

Lunch: Copycat Chick-Fil-A Cobb Salad

INGREDIENTS (Serves 1)
4 ounces Just Bare Chicken Breast Chunks
2 ounces spring salad mix
1 hard boiled egg, sliced
15g shredded cheddar cheese
50g cherry tomatoes
15g sweet corn kernels (canned)
1 slice Hormel Original Precooked Bacon, cooked and
crumbled
Reheat chicken according to package directions (I
prefer to use my air fryer).

DIRECTOINS
To assemble, place salad on a plate and top with sliced egg, cheese, tomatoes, corn kernels,
cooked bacon and reheated chicken nuggets on top.
Serve with your favorite salad dressing (log separately).
-
1 serving: 416 calories (19.3 C/21.8 F/35.7 P)
Logged as “MFF Copycat Chick-Fil-A Cobb Salad”
 MCFIT, INC.

Dinner: Buffalo Chicken Pita Pizza

INGREDIENTS (Serves 1)
1 @papapitabakery Greek Flatbread Pita
2 Tbl. buffalo sauce, divided
1/4 cup reduced fat shredded mozzarella
2 ounces cooked chicken breast, diced (rotisserie
works great for this, or scroll down for my fave baked
chicken recipe)
1/2 ounce sliced red onion
1 Tbl. bleu cheese crumbles (or feta if that’s too strong
for ya!)
1 Tbl. diced green onion

DIRECTOINS
Preheat oven to 400 degrees F.
Place pita in an oven-safe baking dish.
Spread 1 Tbl. buffalo sauce on pita.
Top with shredded mozzarella.
Combine cooked chicken with remaining buffalo sauce and place on pizza.
Top pizza with sliced red onion, bleu cheese crumbles and green onion.
Bake for 10 minutes.
-
1 pizza: 362 calories (42 C/10 F/29 P)
 MCFIT, INC.

Breakfast: Salsa Verde Breakfast Quesadillas

INGREDIENTS (Serves 1)
1 Tablespoon diced yellow onion
1 Tablespoon diced green bell pepper
1 Tablespoon diced red bell pepper
2 eggs
2 egg whites
Salt and pepper, to taste
4 Mission Extra Thin Corn Tortillas
3 ounces cooked, diced chicken
2 Tablespoons salsa verde
2 Tablespoons reduced-fat Mexican blend cheese

DIRECTOINS
Spray a nonstick skillet with cooking spray and heat over medium heat.
Add onion and peppers and sauté for 2-3 minutes.
Whisk eggs and egg whites together then pour into pan and gently stir to scramble.
Season with salt and pepper then remove from heat.
Place 2 tortillas on a griddle over medium heat and divide egg mixture evenly between them.
Top each tortilla with half the chicken, salsa verde, shredded cheese and another tortilla.
Cook, flipping halfway through, until each side of the quesadilla is golden brown and cheese
is melted.
-
1 quesadilla: 240 calories (18.4 C/8 F/23.6 P)
Logged in My Fitness Pal as “MFF Salsa Verde Breakfast Quesadillas”
 MCFIT, INC.

Lunch: Chicken Club Sandwich

INGREDIENTS (Serves 1)
2 (40g) slices Great Value Sourdough Bread
1/2 Tablespoon light mayonnaise
1/2 Tablespoon coarse Dijon mustard
4 ounces sliced deli chicken (I like Boar’s Head the
best)
2 strips Hormel Black Label Fully Cooked Bacon
1/4 cup shredded lettuce
2 tomato slices

DIRECTOINS
Toast bread until golden brown.
In a small bowl, mix together mayonnaise and mustard then spread on one side of each slice
of bread.
Top one slice of bread with chicken, reheated bacon, lettuce, tomato and remaining slice of
bread.
-
1 sandwich: 427 calories (42.8 C/11.8 F/37.5 P)
Logged in My Fitness Pal as “MFF Chicken Club Sandwich”
 MCFIT, INC.

Dinner: Lasagna Soup

INGREDIENTS (Serves 1)
1 pound 93% lean ground beef 1/2 teaspoon dried oregano
1/2 teaspoon dried rosemary
1 pound mild Italian sausage
1/2 teaspoon dried thyme Salt and pepper,
1 cup yellow onion, diced
to taste
2 Tablespoons garlic, minced
8 uncooked lasagna noodles
4 cups low-sodium chicken broth
1 cup part-skim shredded mozzarella
1 (14.5 ounce) can petite diced tomatoes
cheese
1 (15 ounce) can crushed tomatoes
1/4 cup shredded Parmesan cheese
2 Tablespoons tomato paste 1/2 cup part-skim ricotta cheese
2 teaspoons dried basil 1 Tablespoon fresh parsley, chopped

DIRECTOINS
Add ground beef, Italian sausage and yellow onion to a large pot over medium-high heat.
Cook, breaking up meat, for 8-10 minutes or until browned. Add garlic and cook an additional
minute.
Drain excess grease then stir in chicken broth, diced tomatoes, crushed tomatoes, tomato
paste, basil, oregano, rosemary, thyme, salt and pepper. Bring to a boil, cover, reduce heat to
low and let simmer for 20 minutes.
Meanwhile, break pasta into pieces and cook according to package directions. Drain and set
aside.
In a small bowl add mozzarella, Parmesan and ricotta. Mix until combined then set aside.
Add cooked pasta to the soup. Serve soup (12.4 ounces) with a dollop of the cheese mixture
on top (1.2 ounces). Garnish with fresh parsley, if desired.
-
1 serving (13.6 ounces): 431 calories (32.8 C/17.3 F/35.9 P)
Logged as “MFF Lasagna Soup”
 MCFIT, INC.

Breakfast: Crispy Egg White & Bacon Breakfast

Burito

INGREDIENTS (Makes 1)
2 large egg whites
2 slices fully cooked bacon, diced (I love the Hormel
Black Label Fully Cooked Bacon)
1 Tbl. fat-free shredded cheddar cheese
1 Mission Carb Balance Flour Tortilla

DIRECTOINS
In a small bowl, whisk together egg whites and diced bacon.
Pour eggs and bacon into a skillet sprayed with nonstick cooking spray over medium
heat and cook, stirring frequently, until eggs are cooked through.
Top eggs with shredded cheese and remove from heat.
Place eggs in a line down the center of the tortilla and roll up.
Wipe out skillet and spray with nonstick cooking spray.
Place burrito seam side down in the skillet and cook until golden brown. Flip the
burrito over and cook until golden brown on the other side.
-
1 burrito: 185 calories (19 C/9 F/19 P)
 MCFIT, INC.

Lunch: Turkey BLT Unwich

INGREDIENTS (Makes 1)
2 iceberg lettuce leaves (washed and patted dry)
3 ounces sliced deli turkey
1 slice provolone cheese (halved)
2 slices precooked bacon
3 tomato slices
Salt and pepper, to taste
1 Tbl. light mayonnaise

DIRECTOINS
Cut parchment paper into a square, then fold in half to form a triangle.
Place lettuce leaves in the center of the triangle, with the top of the leaves hanging
over the folded edge.
Top with turkey, cheese, bacon, tomato, salt, pepper and mayonnaise.
Fold one side of lettuce over the center and repeat with the other side.
Fold one side of parchment paper over the lettuce wrap and carefully tuck under the
wrap (like you’re swaddling a baby).
Carefully roll the wrap up in parchment paper and serve.
-
1 Unwich: 295 calories (9.8 C/17.4 F/26.1 P)
Logged in My Fitness Pal as “MFF Turkey BLT Unwich”
 MCFIT, INC.

Dinner: Teriyaki Chicken Skewers

INGREDIENTS (Serves 6)
3 pounds boneless, skinless chicken thighs, cut into 1-
inch pieces
1/2 cup low-sodium soy sauce
1/2 cup brown sugar
1 Tablespoon minced garlic
1 Tablespoon ginger paste
2 teaspoons rice vinegar
1 teaspoon sesame oil
2 Tablespoons diced green onion
1/2 teaspoon sesame seeds

DIRECTOINS
Place cut chicken thighs into a gallon-size resealable bag; set aside.
In a small bowl, whisk together soy sauce, brown sugar, garlic, ginger paste, rice
vinegar and sesame oil. Pour over chicken and seal bag. Store in the refrigerator to
marinate for at least 4 hours, preferably overnight.
If using wooden skewers, soak in water for 30 minutes before cooking. Oil and preheat
grill to medium-high heat. Discard marinade then thread chicken onto skewers.
Cook for 4-6 minutes on each side, or until cooked through and chicken has reached
an internal temperature of 165 degrees F.
Garnish with green onion and sesame seeds before serving.
-
1 serving (5.6 ounces): 322 calories (20.3 C/9.1 F/39.7 P)
MFP: MFF Grilled Teriyaki Chicken Skewers
 MCFIT, INC.

Breakfast: Sausage and Honey Breakfast Sandwich

INGREDIENTS (Makes 1)
1 sourdough English muffin (I used Bubba’s)
1 Light Laughing Cow Cheese Wedge
4 egg whites
1 (65 gram) Smithfield Breakfast Sausage Patty
1/2 cup arugula
1 teaspoon (21 grams) hot honey

DIRECTOINS
Toast muffin and spread cheese on the toasted side of each muffin half.
To cook egg whites, spray a skillet with nonstick cooking spray and place over
medium heat. Pour egg whites into prepared skillet and cover with a lid for 3-5
minutes or until eggs are set. Use a rubber spatula to gently loosen eggs from the
pan and place on a plate lined with paper towel (to absorb excess liquid) then fold
up into fourths.
Flatten sausage patty using hands until approximately the size of English muffin and
cook in the same skillet, turning halfway through, until cooked through.
Top half the muffin with folded egg white, sausage, arugula, honey and remaining
muffin half.
-
1 sandwich: 354 calories (34.5 C/11.3 F/28.6 P)
Logged in My Fitness Pal as “MFF Sausage and Honey Breakfast Sandwich”
 MCFIT, INC.

Lunch: Thai Chicken Wrap

INGREDIENTS (Serves 1)
1 Mission Carb Balance Whole Wheat Tortilla
1 Light Laughing Cow Cheese Wedge
1 Tablespoon sweet chili sauce
3 ounces deli sliced chicken
2 Tablespoons shredded carrots
2 Tablespoons fresh chopped cilantro
1 Tablespoon green onion

DIRECTOINS
Lay tortilla out on a flat surface
Spread cheese wedge down the center
Top with chili sauce, chicken, carrots, cilantro and green onion.
Roll up and cut in half before serving.
-
1 wrap: 392 calories (45.8 C/11.4 F/26.6 P)
Logged in My Fitness Pal as MFF Thai Chicken Wrap
 MCFIT, INC.

Breakfast: Copycat Chicken Minis

INGREDIENTS (Makes 24)

12 Rhodes Bake-N-Serv Dinner Rolls
1 Tablespoon I Can’t Believe It’s Not Butter Light
1 Tablespoon honey
24 Just Bare Lightly Breaded Chicken Breast Chunks
(approximately 15 ounces)

DIRECTOINS
Place rolls in a resealable gallon-sized bag and place in the fridge overnight.
One rolls are thawed, coat a 9x13-inch baking dish with nonstick cooking spray.
Using kitchen shears, cut each roll in half, roll into a ball and place in prepared pan.
Cover and let the dough rise until doubled in size (about an hour).
Preheat oven to 350 degrees and bake for 15 minutes, or until golden brown.
While rolls are baking combine butter substitute and honey in a small bowl, and
brush on top of rolls as soon as they finish baking.
Cook chicken according to package directions, then cut rolls in half and place
chicken inside.
-
1 chicken mini sandwich: 85 calories (12.1 C/2.2 F/4.3 P)
Logged in My Fitness Pal as “MFF Copycat Chicken Minis”
 MCFIT, INC.

Lunch: Turkey Bacon Avocado Sadnwich

INGREDIENTS (Makes 1)
2 slices @daveskillerbread Thin Sliced 21 Whole Grain
Bread
1 Tbl. light mayonnaise
3 ounces deli turkey
2 slices turkey bacon
1/2 medium avocado, sliced
2 tomato slices
1 lettuce leaf

DIRECTOINS
Toast bread and spread light mayonnaise on one side of each slice of bread.
Top one slice of bread with turkey, turkey bacon, avocado slices, tomato slices,
lettuce and other slice of bread.
-
1 sandwich: 462 calories (42 C/17 F/35 P)
Saved in My Fitness Pal as MFF Turkey Bacon Avocado Sandwich
 MCFIT, INC.

Dinner: Malibu Chicken Sliders

INGREDIENTS (Makes 12)

1 (12 count) pkg. King’s Hawaiian Savory Butter Rolls
1/4 cup nonfat plain greek yogurt
2 Tablespoons dijon mustard
1 Tablespoon honey
1 teaspoon lemon juice
pinch of salt
1/2 pound deli sliced chicken
1/2 pound deli sliced ham
4 ounces sliced Swiss cheese
1 Tablespoon butter, melted
1 Tablespoon fresh parsley, for garnish.

DIRECTOINS
Preheat oven to 375 degrees F. Spray a 9x13-inch baking dish with nonstick cooking
spray; set aside.
Slice rolls horizontally (keeping them connected) and place the bottom half in the
prepared pan.
In a small bowl, whisk together yogurt, mustard, honey, lemon juice and salt. Spread
half of the mixture on the inside of each half of rolls.
Top the bottom half of the rolls with chicken, ham and cheese. Place the top half of
the rolls on the sliders.
Brush butter over the top of the sliders and sprinkle with fresh parsley.
Cover with foil and bake for 15 minutes, then remove foil and bake an additional 10
minutes or until golden brown and cheese has melted.
-
1 slider (2.9 ounces): 193 calories (17.8 C/7.5 F/13.7 P)
Logged in My Fitness Pal as “MFF Malibu Chicken Sliders”
 MCFIT, INC.

Breakfast: Breakfast Pizza

INGREDIENTS (Makes 1) Toppings:

Dough: 6 eggs
1 3/4 cup self-rising flour 6 egg whites
1 cup nonfat plain Greek yogurt Salt and pepper, to taste
2 ounces shredded Mexican blend cheese
4 ounces diced Canadian bacon
1 ounce diced yellow onion
1 ounce diced green bell pepper
1 ounce diced red bell pepper

DIRECTOINS
Preheat oven to 400 degrees F. Spray a pizza pan or baking sheet with nonstick
cooking spray; set aside.
In a mixing bowl or stand mixer, combine self rising flour and Greek yogurt until a
thick dough forms. If dough is too dry, add a few teaspoons of water at a time as
needed. Roll dough out onto a lightly floured surface into a large rectangle (10”x14”)
or circle, depending on the shape of your pan, then place on prepared pan; set aside.
Heat a nonstick skillet over medium heat and spray with cooking spray. In a large
bowl, whisk together eggs and egg whites. Pour into skillet and gently stir until cooked
through. Season with salt and pepper, to taste; remove from heat.
Spread eggs in an even layer on prepared pizza crust and top with remaining
toppings.
Bake for 20-22 minutes or until crust is golden brown.
Cut into 8 slices and serve
-
1 slice (4.9 ounces): 214 calories (20.6 C/6.8 F/17.7 P)
Logged in My Fitness Pal as “MFF Breakfast Pizza”
 MCFIT, INC.

Lunch: Chicken Pesto Pinini

INGREDIENTS (Makes 1)
2 slices Dave’s Killer Thin Sliced White Bread
1/2 Tbl. organic basil pesto
2 tomato slices
3 ounces cooked chicken
1 Tbl. part-skim shredded mozzarella cheese

DIRECTOINS
Spread pesto on top of each slice of bread.
Top one slice of bread with tomato slices, chicken, mozzarella.
Top with remaining slice of bread.
Place sandwich on a panini press or griddle for 3-5 minutes, or until golden brown
and cheese is melted. Flip halfway through cooking if using a griddle.
-
1 sandwich: 342 calories (30 C/10 F/33 P)
 MCFIT, INC.

Dinner: Honey Lime Chicken Enchiladas

INGREDIENTS (Makes 8)
1/3 cup honey
1/4 cup lime juice
1 Tablespoon chili powder
1/2 teaspoon garlic powder
1 1/2 pounds cooked, shredded chicken
8 Xtreme Wellness Tortilla Wraps
2 cups reduced-fat Mexican blend shredded cheese
2 cups mild green enchilada sauce
1/2 cup low-fat 1% milk

DIRECTOINS
In a mixing bowl, whisk together honey, lime juice, chili powder and garlic powder.
Add shredded chicken, cover and let marinate in the refrigerator for at least 2 hours.
Preheat oven to 350 degrees F.
Pour 1/2 cup enchilada sauce on the bottom of a 9x13-inch baking pan sprayed with
nonstick cooking spray.
Fill the tortillas with chicken and cheese, reserving about 1 cup of cheese to sprinkle
on top of enchiladas.
Placed rolled tortillas seam-side down into prepared pan.
Whisk together remaining enchilada sauce with milk and pour on top of enchiladas.
Sprinkle with remaining cheese. Bake, uncovered, for 30 minutes.
-
1 enchilada: 396 calories (32.4 C/12.8 F/37.8 P)
Logged as “MFF Honey Lime Chicken Enchiladas”
 MCFIT, INC.

WEEK 3
Breakfasts:
Protein Blueberry French Toast Egg Bake
Blueberry Protein Pancakes
Chocolate Chip Pancake Casserole
Chocolate Protein Donuts
Egg Muffin Cups
Pecan Protein French Toast Egg Bake
Crispy Egg White & Breakfast Burrito

Lunches:
Greek Yogurt Chicken Salad Paired with Dave’s Killer Bread
BBQ Chicken Pasta Salad
Chicken BLT Pasta
Italian Grinder
Chicken Cordon Blue Wrap
Italian Panini
Baked Potato Soup paired with a Side Salad

Dinners:
Shrimp Tacos with Chipotle Creama
Beef Fried Rice
Philly Cheesesteak Fries
Pizza Sliders paired with a salad
Chicken and Dumpling Soup
BBQ Chicken Pita Pizza
Chicken Parmesan Sandwich with a vegetable side
 MCFIT, INC.

Breakfast: Protein Blueberry French Toast Egg

Bake

INGREDIENTS (Serves 8)
1 (1 pound) pkg. Dave’s Killer White Bread Done Right
2 cups fresh blueberries
2 cups liquid egg whites
2 cups low-fat 1% milk
1/4 cup pure maple syrup
1 scoop vanilla protein powder
1 teaspoon vanilla extract
2 teaspoons cinnamon
1/2 teaspoon nutmeg
1/8 teaspoon salt

DIRECTOINS
Spray a 9x13-inch baking dish with nonstick cooking spray.
Cut bread into 1-inch pieces and place in prepared dish.
Sprinkle blueberries on top.
In a large mixing bowl, whisk together egg whites, maple syrup, protein powder,
vanilla extract, cinnamon, nutmeg and salt.
Pour egg mixture evenly over bread, cover and place in fridge for at least an hour, but
best overnight.
Preheat oven to 350 degrees F.
Uncover and bake for 45-50 minutes, or golden brown on top.
Top with powdered sugar or maple syrup (not included in nutrition info)
-
1 serving: 260 calories (43.8 C/4.8 F/14.8 P)
Logged in My Fitness Pal as "MFF Protein Blueberry French Toast Bake"
 MCFIT, INC.

Lunch: Greek Yogurt Chicken Salad Paired with

Dave’s Killer Bread

INGREDIENTS (Serves 6)
1 cup plain nonfat Greek yogurt
4 (12.5 ounce) cans chicken
1 cup grapes, halved
1 cup diced celery
1/2 cup chopped pecans
1/2 cup 50% less sugar Craisins
1 tsp. garlic powder
2 Tbl. lemon juice

DIRECTOINS
Combine all ingredients in a large bowl.
Store in the fridge before serving or in an airtight container for up to 5 days.
I like to have mine with Reduced Fat Wheat Thins, but there are lots of options: low
carb tortillas, over lettuce, on a sandwich thin, open faced on two slices of protein
bread, etc.
-
1 serving (1/6 of recipe or 8.8 ounces): 310 calories (25.1 C/8.7 F/43.1 P)
 MCFIT, INC.

Dinner: Shrimp Tacos with Chipotle Creama

INGREDIENTS (Serves 6)
Chipotle Crema: 1/2 cup nonfat plain Greek yogurt 1/4 teaspoon cayenne
pepper 1/4 teaspoon smoked paprika 1 Tablespoon lime juice 1 teaspoon
honey 1/4 teaspoon salt 1/8 teaspoon pepper
Shrimp: 2 Tablespoons olive oil 2 pounds fully cooked shrimp, peeled and
deveined 1 Tablespoon chili powder 1 teaspoon ground cumin 1 teaspoon
garlic powder 1 teaspoon smoked paprika 1/2 teaspoon dried oregano 1/2
teaspoon onion powder 1/2 teaspoon salt 1/4 teaspoon pepper
Other: 12 yellow corn tortillas
Optional toppings: red onion, white onion, cilantro, avocado, salsa, pico, cotija
cheese, sliced jalapeño, etc.

DIRECTOINS
In a small mixing bowl, whisk together all Chipotle Crema ingredients; set aside.
Heat olive oil in a large skillet over medium- high heat. Pat shrimp dry with paper
towels; set aside.
In a small bowl, combine chili powder, cumin, garlic powder, paprika, oregano, onion
powder, salt and pepper. Season shrimp with spice mixture until evenly coated.
Add shrimp to skillet and cook for 3-5 minutes, flipping halfway through. Remove
shrimp from the skillet and set aside.
Serve shrimp (approx. 60 grams each) on a corn tortilla and top with Chipotle Crema
(approx. 11 grams each). Log all other toppings separately.
-
1 taco (95g): 149 calories (11.8 C/3.5 F/17.6 P)
Logged as “MFF Shrimp Tacos with Chipotle Crema”
 MCFIT, INC.

Breakfast: Blueberry Protein Pancakes

INGREDIENTS (Makes 18 pancakes)

2 cups old fashioned oats
2 bananas
4 eggs
4 egg whites
1 teaspoon baking soda
100 grams vanilla protein powder
1/2 cup low fat milk
1 cup blueberries

DIRECTOINS
Heat a nonstick griddle to medium-high heat.
Add oats, banana, eggs, egg whites, baking soda and protein powder to a blender
and blend until smooth.
Add blueberries to blender and pulse a few times to blend in.
Spray griddle with nonstick cooking spray.
Pour 1/3 cup of batter onto the griddle for each pancake.
Flip after 2-3 minutes or until the side on the griddle is golden brown.
Cook another 1-2 minutes.
Remove from heat and serve with sugar free syrup, if desired (not included in
nutrition info).
-
1 serving (3 pancakes): 278 calories (36.3 C/5.5 F/24.4 P)
 MCFIT, INC.

Lunch: BBQ Chicken Pasta Salad

INGREDIENTS (Serves 8)
Pasta salad:
1 (14.6 ounce) pkg. Barilla Protein+ Penne Pasta
12 ounces grilled chicken
1/2 cucumber, diced
1/2 red onion, minced
1/2 cup shredded carrots
1 orange bell pepper, diced
2 roma tomatoes, diced
3 celery stalks, diced
6 Colby jack cheese sticks, cubed
BBQ dressing:
1 cup nonfat plain Greek yogurt
1/2 cup G Hughes Smokehouse Sugar Free BBQ Sauce
2 Tbl. apple cider vinegar
1/2 tsp. hot sauce
1/2 tsp. chili powder
1/4 tsp. garlic powder

DIRECTOINS
In a large bowl, combine all pasta salad ingredients.
In a small mixing bowl, whisk together all BBQ dressing ingredients until well
combined.
Pour dressing on top of pasta salad and gently fold until combined.
Cover and store in the refrigerator until serving.
-
1 serving (1/8 recipe): 327 calories (46.5 C/7.3 F/25.2 P)
 MCFIT, INC.

Dinner: Beef Fried Rice

INGREDIENTS (Serves 6)
4 cups cooked white rice
1 Tablespoon olive oil
1 pound sirloin steak, cut into-bite sized pieces
Salt and pepper, to taste
1 Tablespoon sesame oil
1 cup white onion, diced
1 (12 ounce) pkg. frozen carrots and peas
2 teaspoons garlic, minced
4 eggs, beaten
1/2 cup diced green onion, diced
1/4 cup low-sodium soy sauce

DIRECTOINS
Cook rice according to package directions; set aside.
Heat olive oil in a large skillet over medium-high heat. Add steak to skillet and season
with salt and pepper, to taste. Cook steak for 3-5 minutes, or until browned on the
outside; remove from the skillet and set aside.
Drain excess liquid from the skillet and add sesame oil. Sauté onion and frozen
vegetables until vegetables are tender, about 5 minutes. Add garlic and cook for an
additional minute.
Push vegetables off to one side and add beaten eggs to the skillet and cook until set.
Add green onions, soy sauce, rice and steak to the skillet and stir to combine. Cook
for a few minutes until heated through.
-
MFP: MFF Beef Fried Rice
Macros for 11.6 oz: 339 calories (37.9 carbs, 9.7 fat, 25.1 protein)
 MCFIT, INC.

Breakfast: Chocolate Chip Pancake Casserole

INGREDIENTS (Serves 8) Casserole:

Pancakes: 3 eggs
1 (20 ounce) pkg. Kodiak Cakes Power 3 egg whites
Cakes Mix 1 3/4 cup milk
100 grams vanilla protein powder 75 grams vanilla protein powder
4 cups water 1 teaspoon cinnamon
1 teaspoon vanilla extract
1/2 cup Lily’s No Sugar Added Milk
Chocolate Baking Chips

DIRECTOINS
Preheat oven to 350 degrees F. Spray a 9x13-inch baking dish with nonstick cooking
spray and set aside. Preheat a griddle or skillet to medium heat and spray with
nonstick cooking spray.
In a large mixing bowl, whisk together Kodiak Cakes, protein powder and water. Using
a 2 Tablespoon cookie dough scoop, scoop batter onto preheated griddle and cook,
turning halfway through, until golden brown on each side. Once all pancakes are
cooked, cut each in half and place in three rows, cut side down, in prepared baking
dish.
In a mixing bowl, whisk together eggs, egg whites, milk, protein powder, cinnamon
and vanilla extract until smooth (I prefer to use an immersion blender to completely
mix in the protein powder). Pour mixture over the pancakes and let sit for 5-10
minutes for pancakes to soak up some of the egg mixture.
Sprinkle chocolate chips on top and bake for 45 minutes or until center of the
casserole is set.
Serve with maple syrup (log separately).
-
1 serving (8.8 ounces): 433 calories (53.7 C/7.4 F/38 P)
Logged as “MFF Chocolate Chip Pancake Casserole”
 MCFIT, INC.

Lunch: Chicken BLT Pasta

INGREDIENTS (Serves 6) Dressing:

Pasta Salad: 3/4 cup nonfat plain Greek yogurt
12 ounces uncooked rotini pasta 1/4 cup light mayonnaise
1 pound cooked, diced chicken 2 Tablespoons lemon juice
6 slices Hormel Fully Cooked Original 1 teaspoon dried chives
Bacon, reheated and diced 1 teaspoon dried parsley
1 cup diced roma tomatoes 3/4 teaspoon dried dill
2 cups chopped iceberg lettuce 3/4 teaspoon garlic powder
1/4 teaspoon onion powder
1/2 teaspoon salt
1/4 teaspoon pepper
2 Tablespoons Ray’s No Sugar Added
Barbecue Sauce

DIRECTOINS
Cook pasta according to package instructions. Rinse the pasta in cold water then
drain and place in a large mixing bowl.
Add cooked chicken, bacon, tomatoes and lettuce to the bowl and mix to combine.
In a separate bowl, whisk together all dressing ingredients then pour on top of the
pasta salad. Stir until well combined. Cover and store in the refrigerator before
serving.
-
1 serving (11.1 ounces): 415 calories (47.3 C/8.7 F/36.9 P)
MFP: MFF Chicken BLT Pasta Salad
 MCFIT, INC.

Dinner: Philly Cheesesteak Fries

INGREDIENTS (Serves 8)
1 (32 ounce) pkg. Frozen Ore-Ida Golden Fries
2 pounds 93% lean ground beef 1 teaspoon salt
1 cup yellow onion, diced 1/2 teaspoon pepper
1 cup green bell pepper, diced 2 Tablespoons butter
1 cup baby Bella mushrooms, diced 1/4 cup all-purpose flour
1 Tablespoon garlic, minced 2 cups 1% low-fat milk
2 Tablespoons ketchup 1/2 teaspoon salt
1 Tablespoon Worcestershire sauce 1/2 cup shredded cheddar cheese

DIRECTOINS
Cook fries according to package directions.
Add ground beef, onion, bell pepper and mushroom to a large skillet over medium-
high heat. Cook, breaking up meat, until cooked through and vegetables are tender.
Drain excess liquid from the pan then add garlic and cook for an additional minute.
Add ketchup, Worcestershire sauce, salt and pepper to the skillet; stir to combine. Let
simmer for a few minutes or until sauce has thickened.
Melt butter in a separate saucepan over medium- high heat. Add flour and whisk for
1-2 minutes or until golden brown. Whisk in milk and salt until smooth and let simmer
for a few minutes, until thickened. Remove from heat and stir in cheese until smooth.
Spread beef mixture in an even layer over the cooked fries. Pour cheese over the top
then place in the oven on high broil for 2 minutes or until heated through and cheese
is bubbling.
-
MFP: MFF Philly Cheesesteak Fries
Macros for 9.9 oz: 424 calories (30.2 carbs, 19.5 fat, 31.9 protein)
 MCFIT, INC.

Breakfast: Chocolate Protein Donuts

INGREDIENTS (Makes 6)
Donuts:
2 cups @kodiakcakes Dark Chocolate Power Cakes
50 grams chocolate protein powder Glaze:
2 egg whites 1/4 cup water
3 Tbl. @Truvia baking blend 1 cup powdered sugar
1/2 cup unsweetened vanilla almond milk 1 scoop chocolate protein powder
1/2 cup water 1 Tbl. unsweetened cocoa powder
1 Tbl. mini dark chocolate chips

DIRECTOINS
Preheat oven to 350 degrees F.
In a large mixing bowl or stand mixer, combine Kodiak Cakes, protein powder, egg
whites, Truvia, almond milk and water until well combined.
Spray a 6-count donut pan with nonstick cooking spray and divide batter evenly in
each opening.
Bake for 10-12 minutes, or until set.
Remove from oven and let cool.
In a small mixing bowl, whisk together glaze ingredients.
Dip each donut in glaze and place on a cooling rack or pan.
Sprinkle chocolate chips on top and let rest until glaze is set.
-
1 donut: 302 calories (53.2 C/4.3 F/20.8 P)
 MCFIT, INC.

Lunch: Italian Grinder

INGREDIENTS (Makes 1)
56g (2 ounces) shredded iceberg lettuce
113g (4 ounces) sliced deli turkey
28g (1 ounce) Hormel turkey pepperoni
15g (1 Tablespoon) light mayonnaise
10g (2 teaspoons) yellow mustard
5g (1 teaspoon) red wine vinegar
19g (1 slice) provolone cheese
80g sliced tomato
30g (2 Tablespoons) sliced banana peppers
20g (1/4 cup) sliced red onion
1 g (1/2 teaspoon) Italian seasoning
Salt and pepper, to taste

DIRECTOINS
Place all ingredients on a large cutting board (or in a large mixing bowl).
Use a pizza cutter to cut all the ingredients into small pieces then mix until well
combined.
Serve on a toasted hoagie, bread, wrap, with crackers, etc. (log separately).
-
1 serving (377 grams): 327 calories (11.2 C/17.1 F/32 P)
Logged as “MFF Italian Grinder”
 MCFIT, INC.

Dinner: Pizza Sliders Paired with Side Salad

Sliders:
INGREDIENTS (Makes 12)
1 (12 ounce) pkg. King’s Hawaiian Savory
Pizza sauce:
Butter Rolls
3 Tablespoons tomato paste
6 ounces fresh part-skim mozzarella, thinly
1 (8 ounce) can tomato sauce
sliced or grated
1 Tablespoon Italian seasoning
4 ounces turkey pepperoni (I use Applegate,
1 teaspoon garlic salt
but macros are all pretty comparable
1/2 teaspoon garlic powder
between brands)
1/2 teaspoon onion powder
1/2 teaspoon salt
Topping:
1/4 teaspoon pepper
1 Tablespoon butter, melted
1/2 teaspoon garlic powder
1 teaspoon Italian seasoning
2 Tablespoons grated parmesan
DIRECTOINS
Preheat oven to 375 degrees F. Spray a 9x13-inch baking dish with nonstick cooking
spray; set aside.
In a saucepan over medium-high heat, combine all pizza sauce ingredients. Bring to a
low boil then reduce heat to low and let simmer for 10 minutes.
Slice rolls horizontally (keeping them connected) and place the bottom half in the
prepared pan. Spread half the sauce on the bottom half of the rolls then top with
mozzarella and pepperoni.
Spread remaining pizza sauce on the inside of the top half the rolls and place on top of
the sliders in the pan.
Combine all topping ingredients together in a small bowl and sprinkle on top of sliders.
Cover with foil and bake for 15 minutes, then remove foil and bake for an additional 10
minutes.
-
1 slider (2.4 ounces): 169 calories (17.3 C/7.2 F/8.8 P)
Logged in My Fitness Pal as “MFF Pizza Sliders”
 MCFIT, INC.

Lunch: Chicken Cordon Bleu Wrap

INGREDIENTS (Serves 1)
1 Light Laughing Cow Cheese Wedge
1 Mission Carb Balance Whole Wheat Large Wrap
5 slices (61 g) Land O Frost Canadian Bacon
4 ounces cooked diced or shredded chicken breast
1 Tablespoon shredded mozzarella cheese
1 teaspoon honey mustard

DIRECTOINS
Preheat a griddle (or skillet) to medium-high heat.
Spread cheese wedge down the center of the wrap.
Top with Canadian bacon, cooked chicken, mozzarella cheese and honey mustard.
Fold in sides of the tortilla and roll up.
Spray griddle with nonstick cooking spray and place wrap seam-side down and cook
both sides until golden brown.
-
1 wrap: 440 calories (34.3 C/12 F/48.8 P)
Logged in My Fitness Pal as “MFF Chicken Cordon Bleu Wrap”
 MCFIT, INC.

Dinner: Chicken and Dumpling Soup

INGREDIENTS (Serves 6)
1 cup nonfat plain Greek yogurt 3 Tablespoons all-purpose flour
1 3/4 cups self rising flour 1 (12 ounce) can fat-free evaporated milk
1/4 cup butter 4 cups unsalted chicken stock
1 cup yellow onion, diced 1 pound cooked chicken, diced
1 cup carrots, diced 1 teaspoon dried thyme
1 cup celery, diced 1 teaspoon salt
1 Tablespoon garlic, minced 1/2 teaspoon pepper

DIRECTOINS
In a large mixing bowl or stand mixer, combine Greek yogurt and flour until a thick dough
forms. If dough is too dry, add a little water until dough comes together; set aside.
In a large pot, melt butter over medium-high heat. Add onion, carrots and celery and
cook for 5 minutes, or until vegetables are tender. Add garlic and cook for an additional
minute.
Sprinkle flour on top, stir to combine and cook for 1 minute. Add evaporated milk and
chicken stock and stir to combine. Bring to a boil then add cooked chicken, thyme, salt
and pepper.
Reduce heat to low, then carefully drop 1 Tablespoon size dough pieces into the soup.
Press dough down into the soup until fully submerged.
Cover pot and simmer for 20 minutes, or until dumplings are cooked through (they will
still have a soft consistency) and serve.
-
Serving: 15.2ounces, Calories: 335kcal, Carbohydrates: 29.7g, Protein: 33.6g, Fat: 9.1g
MFP: MFF Chicken and Dumplings
 MCFIT, INC.

Breakfast: Peach Protein French Toast Bake

INGREDIENTS (Serves 8) French Toast:

Sauce: 1 pound French bread, cut into 1-inch cubes
4 Tablespoons butter 2 (15 ounce) cans sliced peaches in light syrup,
2/3 cup brown sugar drained
2 Tablespoons pure maple 2 cups liquid egg whites 2 cups low-fat 1% milk
syrup 1/4 cup pure maple syrup
1/4 teaspoon salt 75 grams whey vanilla protein powder
1 teaspoon vanilla extract

DIRECTOINS
Spray a 9x13-inch baking dish with nonstick cooking spray.
In a saucepan over medium heat, melt butter and whisk in brown sugar, maple syrup
and salt until smooth; remove from heat and set aside.
Spread half the bread in the bottom of the prepared pan.
Top with half the sauce mixture and one can drained peaches. Repeat layers.
In a mixing bowl, whisk together egg whites, milk, maple syrup, protein powder and
vanilla extract.
Pour egg mixture evenly over bread, cover and place in the refrigerator for at least 4
hours, but preferably overnight.
Preheat oven to 350 degrees F.
Uncover and bake for 1 hour, or until golden brown on top and set in the center.
-
1 serving (9.3 ounces) 376 calories (59.4 C/6.4 F/20.2 P)
Logged as “MFF Peach Protein French Toast Bake”
 MCFIT, INC.

Lunch: Italian Panini

INGREDIENTS (Serves 1)
2 slices @daveskillerbread Thin Sliced White Done Right
1 Tablespoon Light Miracle Whip
1 Teaspoon dijon mustard
2 ounces deli sliced ham
2 ounces deli sliced turkey
1 ounce Hormel Turkey Pepperoni
1 (19 g) slice Sargento Natural Provolone Cheese
1 ounce sliced mild banana pepper rings
1/8 teaspoon Italian seasoning
Salt and pepper, to taste

DIRECTOINS
Spread Miracle Whip and dijon mustard on the inside of each slice of bread.
Top one slice of bread with meats, cheese, banana peppers and seasoning and place
the remaining piece of bread on top.
Place sandwich on a preheated panini press or griddle for 3-5 minutes or until golden
brown.
Flip halfway through cooking if using a griddle.
-
1 panini: 451 calories (37.2 C/17.3 F/36.6 P)
Logged in My Fitness Pal as “MFF Italian Panini”
 MCFIT, INC.

Dinner: BBQ Chicken Pita Pizza

INGREDIENTS (Serves 1)
1 whole wheat pita (I used a Papa Pita 100% whole wheat pita)
2 Tbl. Stubbs original BBQ sauce (divided)
1/4 cup fat-free shredded mozzarella cheese
2 ounces pulled rotisserie chicken breast
1 Tbl. minced red onion
1 Tbl. chopped fresh cilantro

DIRECTOINS
Preheat oven to 400 degrees.
Place pita in a small baking dish.
Spread 1 Tbl. bbq sauce on top of pita.
Top with shredded mozzarella.
Mix remaining bbq sauce with cooked chicken and place on top.
Top with red onion and bake for 10 minutes.
Remove from oven and top with fresh cilantro.
-
1 pizza: 359 calories (48 C/4 F/34 P)
 MCFIT, INC.

Breakfast: Crispy Egg White & Breakfast Burrito

INGREDIENTS (Serves 1)
2 large egg whites
2 slices fully cooked bacon, diced (I love the Hormel Black Label Fully Cooked
Bacon)
1 Tbl. fat-free shredded cheddar cheese
1 Mission Carb Balance Flour Tortilla

DIRECTOINS
In a small bowl, whisk together egg whites and diced bacon.
Pour eggs and bacon into a skillet sprayed with nonstick cooking spray over medium
heat and cook, stirring frequently, until eggs are cooked through.
Top eggs with shredded cheese and remove from heat.
Place eggs in a line down the center of the tortilla and roll up.
Wipe out skillet and spray with nonstick cooking spray.
Place burrito seam side down in the skillet and cook until golden brown. Flip the burrito
over and cook until golden brown on the other side.
-
1 burrito: 185 calories (19 C/9 F/19 P)
 MCFIT, INC.

Lunch: Bake Potato Soup paired with a side salad

INGREDIENTS (Serves 1)
6 ounces uncooked bacon, roughly chopped
1/2 cup diced yellow onion
3 Tablespoons all-purpose flour
4 cups low-sodium chicken broth
2 pounds russet potatoes, peeled and diced
1 cup low-fat 1% milk
1 cup nonfat plain Greek yogurt
1 teaspoon salt
1/2 teaspoon pepper
1/2 cup shredded cheddar cheese
2 Tablespoons fresh chopped chives

DIRECTOINS
Add bacon to a large pot over medium-high heat and cook until browned. Use a slotted
spoon to remove bacon from pot and set aside on a plate lined with a paper towel.
Add onion to the same pot and cook for 3-5 minutes, or until tender. Sprinkle flour on top
and cook, stirring continuously, for 1 minute.
Gradually mix in chicken broth until combined then add potatoes and bring to a boil.
Reduce heat to low and let simmer for 20 minutes, or until potatoes are tender. When
potatoes are tender, use a potato masher to mash up some of the potatoes for a thicker
soup.
Add milk, yogurt, salt and pepper and stir to combine. Cook for a few minutes until
heated through.
Top with cooked bacon, cheddar cheese and chives before serving.
-
1 serving (12.5 ounces): 327 calories (33.2 C/14.8 F/15.2 P)
Logged as “MFF Loaded Baked Potato Soup”
 MCFIT, INC.

Dinner: Chicken Parmesan Sandwich with a

vegetable side

INGREDIENTS (Serves 1)
1 Just Bare Lightly Breaded Chicken Breast Original Filet (got these at Costco,
but available at other stores)
1 White Bolillo Roll (I used Walmart brand. Each roll is 60g and 160 cal)
2 Tablespoons Rao’s Homemade Marinara
1 ounce fresh part-skim mozzarella cheese
1 Tablespoon chopped fresh basil

DIRECTOINS
Cook chicken filet according to package directions (I prefer to use the air fryer).
Cut roll in half and place cut side up in a small baking dish. Spread 1 Tablespoon
marinara on the inside of each half.
Place mozzarella cheese on one half of the roll and place dish in the oven. Cook on high
broil for 2 minutes, or until roll is toasted and cheese is melted.
Remove from the oven and place cooked chicken breast on top of one half of the roll.
Sprinkle fresh basil on top of the other half of the roll, then place on top of the chicken
and serve.
-
1 sandwich: 484 calories (46.6 C/16.8 F/36.6 P)
Logged in My Fitness Pal as “MFF Chicken Parmesan Sandwich”
 MCFIT, INC.

WEEK 4
Breakfasts:
Breakfast Street Tacos
Crispy Denver Breakfast Burrito
Spicy Chicken Breakfast Sandwich
Breakfast Sliders
Chocolate Peanut Butter Banana Crepes
Freezer Breakfast Sandwich
Biscuits & Gravy
Griddle Breakfast Sandwich
Salsa Verde Breakfast Quesadilla

Lunches:
Strawberry Pecan Salad
Cold Italian Sliders + berries
Asian Chicken Salad
Chicken Bacon Ranch Salad
Crab Salad paired with side of fruit
Roast Beef & Swiss Sliders paired with fruit
Greek Yogurt Egg Salad
Tortellini Chicken Salad
Buffalo Chicken Salad

Dinners:
Italian Sausage Pita Pizza
Sheet Pan Harvest Chicken & Vegetables
Grilled Lemon Shrimp
Copy Cat In N out Burger
Pulled Pork Mac N cheese
Broccoli & Chicken Casserole
Cowboy Pizza
Poppy Seed Chicken Casserole
Pepperoni Pizza Rolls
 MCFIT, INC.

Breakfast: Street Tacos

INGREDIENTS (Serves 1)
1 Tablespoon diced yellow onion
1 Tablespoon diced green bell pepper
1 Tablespoon diced red bell pepper
2 eggs
2 egg whites
Salt and pepper, to taste
4 Mission White Corn Street Taco Tortillas
1/2 teaspoon cotija cheese
1 Tablespoon Bolthouse Farms Cilantro Avocado Dressing
2 Tablespoons chopped fresh cilantro

DIRECTOINS
Spray a nonstick skillet with cooking spray and heat over medium heat.
Add onion and peppers and sauté for 2-3 minutes.
Whisk eggs and egg whites together then pour into pan and gently stir to scramble.
Season with salt and pepper then remove from heat.
Heat tortillas, if desired.
Then top with equal portions of egg mixture, cheese, dressing and cilantro.
-
1 serving(4 tacos): 372 calories (32.6 C/14 F/25.3 P)
Logged in My Fitness Pal as “MFF Breakfast Street Tacos”
 MCFIT, INC.

Lunch: Strawberry Pecan Salad

INGREDIENTS (Serves 1)
3 cups salad (I use 50/50 greens mix)
3 ounces cooked chicken
1 Tbl. feta cheese crumbles
1 ounce sliced red onion
6 medium strawberries, sliced
2 slices fully cooked bacon, diced
2 Tbl. candied pecans
2 Tbl. Bolthouse Farms Pomegranate Poppyseed Dressing

DIRECTOINS
Place salad in a large bowl, and top with cooked chicken, feta, red onion, strawberries
and cooked bacon.
Top with candied pecans and toss in dressing right before eating.
-
496 calories: (27 C/23 F/40 P)
 MCFIT, INC.

Dinner: Italian Sausage Pita Pizza

INGREDIENTS (Serves 1)
1 (80g) Papa Pita White Greek Pita Flat Bread
2 Tablespoons (62g) Rao’s Homemade Marinara
1/4 cup (28g) shredded part-skim mozzarella
100 grams cooked Jennie-O Italian Turkey Sausage
1/4 cup (30g) mild banana pepper rings

DIRECTOINS
Prep the sausage by spraying a skillet over medium-high heat with nonstick cooking
spray. Add sausage and cook, breaking up, until cooked through. Store leftover cooked
sausage in an airtight container in the refrigerator.
-
To make the pizza:
Preheat oven to 400 degrees F.
Place pita in an oven safe baking dish and spread marinara on top. Top with mozzarella,
turkey sausage crumbles and banana pepper rings and bake for 8-10 minutes, or until
cheese is melted.
-
1 pizza (300g): 485 calories (41 C/22.6 F/29.5 P)
Logged in My Fitness Pal as “MFF Italian Sausage Pita Pizza”
 MCFIT, INC.

Breakfast: Crispy Denver Breakfast Burrito

INGREDIENTS (Serves 1)
1 Tbl. diced yellow onion
1 Tbl. diced green bell pepper
1 Tbl. diced red bell pepper
2 ounces cooked diced ham
3 egg whites
salt and pepper, to taste
1 Tbl. shredded cheddar cheese
1 Mission Carb Balance flour tortilla

DIRECTOINS
Spray a skillet with nonstick cooking spray and sauté onion and peppers over medium-
high heat until tender. Add ham and cook for an additional minute.
Add eggs to skillet, stirring frequently, until eggs are cooked through.
Top eggs with shredded cheese and remove from heat.
Place egg mixture down the center of the tortilla and roll up.
Wipe out skillet and spray with nonstick cooking spray.
Place burrito seam side down in the skillet and cook until golden brown. Flip the burrito
over and cook until golden brown on the other side.
-
1 burrito: 228 calories (25 C/7 F/27 P)
 MCFIT, INC.

Lunch: Cold Italian Sliders + berries

INGREDIENTS (Serves 12) Italian Mayonnaise:

1 (12 ounce) pkg. King’s Hawaiian 1/4 cup light mayonnaise
Rolls 1 Tablespoon red wine vinegar
8 ounces sliced deli ham (I used 1 Tablespoon grated Parmesan
@boarshead_official ) cheese
12 slices Gallo Salame Italian Dry 1/2 teaspoon dried oregano
Salame 1/2 teaspoon salt
5 ounces Hormel Turkey Pepperoni 1/4 teaspoon pepper
6 (19g) slices provolone cheese
1 ounce thinly sliced red onion
3 ounces shredded lettuce

DIRECTOINS
Whisk together all mayonnaise ingredients in a small bowl; set aside.
Slice rolls horizontally (keeping them connected) and place on a cutting board.
Spread half the prepared mayonnaise on the inside of each half of rolls.
Top the bottom half of rolls with ham, salame, pepperoni, cheese, red onion and
shredded lettuce.
Place the top half of rolls on top then use a serrated knife to cut rolls at their perforations
into 12 individual sandwiches.
-
1 slider (3.1 ounces): 213 calories (17.9 C/9.5 F/14 P)
Logged as “MFF Cold Italian Sliders”
 MCFIT, INC.

Dinner: Creamy Chicken Gnocchi Soup

INGREDIENTS (Serves 6)
1 Tablespoon olive oil
1 cup diced celery
1/2 cup diced yellow onion
1 Tablespoon minced garlic
1/2 cup shredded carrots
1 pound cooked diced chicken
4 cups low-sodium chicken broth
1 teaspoon salt
1/2 teaspoon pepper
1 teaspoon thyme
16 ounces potato gnocchi
2 cups low-fat 1% milk
1/2 cup nonfat plain Greek yogurt
1 cup fresh baby spinach
DIRECTOINS
Heat oil in a large pot over medium heat. Add celery, onion, garlic and carrots and sauté
for 2-3 minutes or until onions are tender.
Add chicken, chicken broth, salt, pepper and time and mix until combined then bring to a
boil. Once boiling, stir in gnocchi and boil for 3-4 minutes. Reduce heat to low and let
simmer for 10 minutes.
Stir in milk, yogurt and spinach and cook another 2-3 minutes or until spinach is wilted.
-
1 serving (14 ounces): 349 calories (37.3 C/6.9 F/34.5 P) Logged as “MFF Creamy Chicken
Gnocchi Soup”
 MCFIT, INC.

Breakfast: Spicy Chicken Breakfast Sandwich

INGREDIENTS (Serves 1)
1 Just Bare Spicy Chicken Filet
1 sourdough English muffin (I used Bubba’s)
1 Pepper Jack Laughing Cow Cheese Wedge
2 egg whites 1 Tablespoon sweet chili sauce

DIRECTOINS
Reheat chicken filet as directed on package (I prefer using the air fryer).
Toast muffin and spread cheese on the toasted side of each muffin half.
To cook egg whites, spray a skillet with nonstick cooking spray and place over medium
heat. Pour egg whites into prepared skillet and cover with a lid for 3-5 minutes or until
eggs are set. Use a rubber spatula to gently loosen eggs from the pan and place on a
plate lined with paper towel (to absorb excess liquid) and fold.
Top one half of the muffin with chicken, egg whites, chili sauce and other muffin half.
-
1 sandwich: 442 calories (49.5 C/10.6 F/37.2 P)
Logged as “MFF Spicy Chicken Breakfast Sandwich”
 MCFIT, INC.

Lunch: Asian Chicken Salad

INGREDIENTS (Serves 1)
3 cups chopped romaine lettuce
4 ounces cooked, diced chicken
1/3 cup shredded red cabbage
1/3 cup shredded carrots 1/3 cup mandarin orange slices 1/3 cup Lachoy
Chow Mein Noodles 1 Tablespoon sliced almonds 2 Tablespoons Lighthouse
Sesame Ginger Dressing

DIRECTOINS
Place chopped romaine in a bowl and top with chicken, cabbage, carrots, orange slices,
chow mein noodles and almonds.
Pour dressing on top and toss before serving.

-
1 serving: 366 calories (38.3 C/9.1 F/32.8 P)
Logged in My Fitness Pal as “MFF Asian Chicken Salad”
 MCFIT, INC.

Dinner: Grilled Lemon Shrimp

INGREDIENTS (Serves 6)
1/4 cup olive oil
1/4 cup lemon juice
1 teaspoon salt
1/2 teaspoon pepper
1 teaspoon oregano
1 teaspoon paprika
1 teaspoon garlic powder
2 pounds raw large tail-off shrimp, peeled and deveined
1 Tablespoon chopped fresh parsley

DIRECTOINS
In a large bowl, whisk together olive oil, lemon juice, salt, pepper, oregano, paprika and
garlic powder.
Add shrimp to the bowl and gently mix to coat. Cover and refrigerate for 2-4 hours to
marinate.
If using wooden skewers, soak in water for 30 minutes before cooking. Oil and preheat
grill to medium-high heat. Thread shrimp onto skewers.
Place skewers on the grill and cook for 2-3 minutes on each side or until shrimp is pink
and opaque. Remove from grill and garnish with fresh parsley before serving.
-
1 serving (3 ounces): 213 calories (1.6 C/9.8 F/29.6 P)
Logged as “MFF Grilled Lemon Shrimp”
 MCFIT, INC.

Breakfast: Breakfast Sliders

INGREDIENTS (Makes 12)

1 (12 count) pkg. King’s Hawaiian Savory Butter Rolls
4 eggs
8 egg whites
Salt and pepper, to taste
12 ounces sliced Canadian bacon
4 ounces part-skim Mexican blend shredded cheese
1/4 cup I Can’t Believe It’s Not Butter Light, melted
2 Tablespoons sugar-free maple syrup

DIRECTOINS
Preheat oven to 350 degrees F.
Spray a 9x13-inch baking dish with nonstick cooking spray; set aside.
Slice rolls horizontally (keeping them connected) and place the bottom half in the
prepared pan.
Heat a nonstick skillet over medium heat and spray with cooking spray. In a large bowl,
whisk together eggs and egg whites. Pour into skillet and gently stir until cooked through.
Season with salt and pepper, to taste; remove from heat.
Layer Canadian bacon, eggs and cheese over the bottom half of rolls.
In a small bowl, mix together melted butter substitute and syrup. Spread half the mixture
on the inside of the top half the rolls and place on top of the sliders in the pan.
Brush remaining half of mixture on top of the rolls and bake for 15-20 minutes, until
golden brown and cheese is melted.
Cut into individual sliders and serve.
-
1 slider (4 ounces): 203 calories (16 C/9 F/14.4 P)
Logged in My Fitness Pal as “MFF Breakfast Sliders”
 MCFIT, INC.

Lunch: Chicken Bacon Ranch Salad

INGREDIENTS (Serves 4)
1/2 cup Hidden Valley Light Ranch Dressing
1/2 cup nonfat plain Greek yogurt
2 teaspoons dijon mustard
1 teaspoon garlic powder
1/2 teaspoon onion powder
1/2 teaspoon salt
1/4 teaspoon pepper
1 pound cooked chicken breast, diced
6 slices Hormel Fully Cooked Original Bacon, reheated and diced
2 teaspoons fresh parsley, chopped
1/4 cup green onion, diced

DIRECTOINS
Add chicken, bacon, parsley and green onion and mix until combined.
Store covered in the refrigerator or in an airtight container for up to 5 days.

-
1 serving (7 ounces): 320 calories (5.7 C/15.5 F/39.5 P)
Logged as “MFF Bacon Ranch Chicken Salad”
 MCFIT, INC.

Dinner: Copy Cat In N out Burger

INGREDIENTS (Serves 1)
Sauce: 1/2 cup light mayonnaise
3 Tablespoons ketchup
1 teaspoon yellow mustard
1 teaspoon white distilled vinegar
2 Tablespoons sweet pickle relish Salt and pepper, to taste
Burgers: 2 pounds 93% lean ground beef
1 teaspoon salt
1 teaspoon pepper
6 tomato slices
6 iceberg lettuce leaves
6 yellow onion slices
6 Franz Keto Low-Carb Hamburger Buns

DIRECTOINS
Preheat a cast-iron or nonstick skillet over medium-high heat.
Whisk together all sauce ingredients in a small bowl then place in the refrigerator.
In a large mixing bowl, combine ground beef, salt and pepper. Form meat into 6 equal
size patties (5.3 ounces each) approximately 1/4-inch thick.
Spray the skillet with nonstick cooking spray then place patties onto the hot skillet. Firmly
press meat down using a spatula and cook without moving until browned and a crust
has formed on the cooked side (about 3 minutes). Flip patties and cook for an additional
2-3 minutes.
If desired, place buns cut side down in the same skillet after cooking burgers to toast. To
assemble, spread sauce (35 grams each) on the insides of the bun and layer starting
with the bottom bun, tomato, onion, lettuce, cooked patty and top bun. Serve
immediately.
-
MFP: MFF Copycat In-N-Out Hamburger
Macros for 1 burger: 403 calories (24.3 carbs, 17.4 fat, 37.3 protein)
 MCFIT, INC.

Breakfast: Chocolate Peanut Butter Banana

Crepes

INGREDIENTS (Serves 1)
1/3 cup Kodiak Cakes Dark Chocolate Power Cakes
1 scoop chocolate protein powder (I used @bodybybreefitness Organic
Chocolate Protein)
1 teaspoon Truvia Cane Sugar Blend
1 egg
1/2 cup low-fat milk
1 teaspoon vanilla extract
1/8 teaspoon salt
1/4 cup water
Toppings:
1 medium banana, sliced
2 Tablespoons PB2 (mixed with water)

DIRECTOINS
Combine all crepe ingredients in a blender and blend until smooth.
Heat a skillet over medium heat and spray with nonstick cooking spray.
Pour 1/3 cup of batter into the pan and spread in a thin circle.
Cook for 2 minutes, or until lightly brown.
Loosen the edges with a spatula, turn and cook the other side for another minute.
Remove from heat and repeat with remaining batter.
Fill each crepe with sliced bananas, roll up and top with PB2.
-
1 serving: 532 calories (65.5 C/11.1 F/45.4 P)
 MCFIT, INC.

Lunch: Crab Salad paired with side of fruit

INGREDIENTS (Serves 4)
1 pound claw crab meat (I used Kroger Private Selection)
3/4 cup nonfat plain Greek yogurt
1/2 cup diced celery
1/4 cup diced red onion
2 Tablespoons lemon juice
1/2 teaspoon dried parsley
1/2 teaspoon dried dill
1/2 teaspoon salt

DIRECTOINS
Mix all ingredients in a large mixing bowl until well combined.
Store in the refrigerator before serving or in an airtight container for up to 5 days.
-
1 serving (6.9 ounces): 138 calories (5.9 C/0.8 F/26.8) Logged in My Fitness Pal as “MFF Crab
Salad)
 MCFIT, INC.

Dinner: Pulled Pork Mac N cheese

INGREDIENTS (Serves 8) Mac n’ Cheese:

Pork: 1 (16 ounce) package elbow macaroni
1 Tablespoon olive oil 2 Tablespoons unsalted butter
2 pounds boneless pork loin 1/4 cup all-purpose flour
1 teaspoon salt
1 teaspoon salt
1/2 teaspoon pepper
1/2 teaspoon pepper
1/2 teaspoon ground mustard
1 Tablespoon brown sugar
1 teaspoon Worcestershire sauce
1 Tablespoon paprika 2 cups low-sodium chicken broth
1 teaspoon garlic powder 2 cups low-fat 1% milk
1 teaspoon onion powder 2 cups reduced-fat shredded cheddar
1 teaspoon chili powder cheese
2 cups sugar free BBQ sauce, divided 1/2 cup shredded parmesan cheese

DIRECTOINS
Heat olive oil in a skillet over medium-high heat. Season pork with salt and pepper then place
pork loin in the skillet and sear until browned on all sides (about 2-3 minutes on each side).
Place pork in a slow cooker sprayed with nonstick cooking spray.
In a small bowl, combine brown sugar, paprika, salt, pepper, garlic powder, onion powder and
chili powder. Rub seasoning on the outside of the roast and pour 1 3⁄4 cups barbecue sauce on
top. Cover and cook on low for 6-8 hours. Shred meat using two forks and stir into sauce.
When meat is almost done cooking, cook macaroni according to package directions; drain and
set aside.
Melt butter in a large skillet over medium-high heat. Whisk in flour, salt, pepper, ground mustard
and Worcestershire sauce. Cook, stirring constantly, until mixture is smooth and bubbling
around the edges of the pan. Whisk in chicken broth and milk then cook, stirring constantly, until
boiling. Let boil for 1 minute, then remove skillet from heat.
Add cheddar and parmesan cheese and stir until melted. Gently stir macaroni into cheese
sauce. Top macaroni with pulled pork and drizzle remaining barbecue sauce on top before
serving.
-
MFP: MFF BBQ Pulled Pork Mac n’ Cheese
Macros for 15.1 oz: 592 calories 54.8 c, 22.7 f, 42.1 p
 MCFIT, INC.

Breakfast: Freezer Breakfast Sandwich

INGREDIENTS (Makes 12)

12 eggs
12 egg whites
24 slices uncured Canadian bacon (I used Maple Leaf Canadian Bacon from
Costco. Each slice is 19 grams).
12 slices Kraft American Singles
12 sourdough English muffins (I use Bubba’s Bakery English Muffins. 140
calories each)

DIRECTOINS
Preheat oven to 350 F. Spray a 12-count muffin tin with nonstick cooking spray.
Fill each muffin cup with 1 egg and one egg white. Don’t scramble or the eggs will
overflow the cup. Bake for 20 minutes, or until set.
Assemble sandwiches by placing an egg cup, 2 slices Canadian bacon and 1 slice of
cheese between each English muffin.
-
To eat immediately: cook in microwave on high for 15-30 seconds, or until cheese is melted.
We usually eat these so fast, that I even just store them in the fridge in sandwich bags after
I’ve assembled them and they’ve cooled completely.
-
To freeze: wrap each sandwich individually in foil and place in the freezer. Can be frozen for
up to 1 month.
-
1 sandwich: 282 calories (27.6 C/9.3 F/21.9 P)
Logged in My Fitness Pal as “MFF Freezer Breakfast Sandwich”
 MCFIT, INC.

Lunch: Roast Beef & Swiss Sliders paired with

fruit

INGREDIENTS (Makes 12)

1/3 cup light mayonnaise
1 Tablespoon prepared horseradish
1 (12 count) King’s Hawaiian Savory Butter Rolls
1 Tablespoon olive oil
2 cups yellow onion, sliced
1 pound sliced deli roast beef
6 (21 gram) slices Swiss cheese
1 Tablespoon butter, melted
1 Tablespoon fresh parsley, chopped

DIRECTOINS
Preheat oven to 375 degrees F. Spray a 9x13-inch baking dish with nonstick cooking
spray; set aside.
In a small bowl, whisk together mayonnaise and horseradish then set aside. Slice rolls
horizontally keeping them connected. Spread prepared sauce inside both halves of the
rolls; set aside.
Heat olive oil in a skillet over medium-high heat. Add sliced onion and cook, stirring
occasionally, until golden brown and soft (approx. 8-10 minutes).
Layer roast beef and Swiss cheese over the bottom half of rolls then top with caramelized
onions and top half of the rolls. Brush melted butter over the top of rolls, cover the pan
with foil and bake for 15 minutes or until cheese is melted.
Top with fresh parsley then cut sliders before serving.
-
MFP: MFF Roast Beef and Swiss Sliders
Macros for 3.4 oz: 257 calories (18.2 carbs, 12.2 fat, 19 protein)
 MCFIT, INC.

Dinner: Broccoli & Chicken Casserole

INGREDIENTS (Serves 6)
6 cups steamed broccoli
1 1/2 pounds diced, cooked chicken
1 cup diced yellow onion
1 Tablespoon olive oil
2 teaspoons minced garlic
Salt and pepper, to taste
1/2 teaspoon Italian seasoning
1 (14.5 ounce) can reduced-sodium chicken broth
1/4 cup all-purpose flour
2/3 cup grated Parmesan cheese
1/4 cup nonfat plain Greek yogurt
3 Tablespoons plain panko bread crumbs
DIRECTOINS
Preheat oven to 350 degrees F.
Spray a 9x13-inch baking dish with nonstick cooking spray.
Spread steamed broccoli in the bottom of the dish.
Top with cooked chicken.
In a large skillet over medium heat, sauté onion in olive oil until tender (3-5 minutes)
Add garlic and sauté for an additional minute.
Season with salt, pepper and Italian seasoning.
Slowly stir in chicken broth.
Whisk in flour until mixture thickens.
Remove from heat and mix in Parmesan and Greek yogurt until well combined.
Pour over chicken and spread in an even layer then top with bread crumbs.
Spray breadcrumbs generously with nonstick cooking spray.
Bake, uncovered, for 30 minutes.
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1 serving (7.5 ounces): 319 calories (15.2 C/9.9 F/42.3 P)
MFP: MFF Broccoli Chicken Casserole
 MCFIT, INC.

Breakfast: Biscuits & Gravy

INGREDIENTS (Serves 1)
Biscuits:
2 cups self-rising flour
1 1/4 cups nonfat plain Greek yogurt
Gravy:
1 pound ground country style pork sausage
1/4 cup all-purpose flour
2 cups low-fat 1% milk
1 teaspoon seasoning salt
1/2 teaspoon pepper

DIRECTOINS
Preheat oven to 425 degrees F. Line a baking sheet with parchment paper; set aside.
In a large mixing bowl or stand mixer, combine all biscuit ingredients until well combined.
Divide dough into 6 equal balls (approx. 3.7 ounces each), then flatten to 1-inch thick and
place on prepared baking sheet. Bake for 12 minutes, or until golden brown.
While biscuits are baking, add sausage to a large skillet over medium-high heat. Cook,
breaking up, until completely cooked through and slightly browned on the outside.
Sprinkle flour on top then stir and cook for an additional minute. Add milk, seasoning salt
and pepper to the skillet and cook, stirring occasionally, until combined and sauce has
thickened (about 5-8 minutes).
Pour gravy over biscuits before serving.
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MFP: MFF Biscuits and Gravy
Macros for 7.8 oz: 462 calories (41.1 carbs, 20.4 fat and 28.4 protein)
 MCFIT, INC.

Lunch: Greek Yogurt Egg Salad

INGREDIENTS (Serves 1)
2 hard boiled eggs, peeled and diced
2 Tbl. plain nonfat Greek yogurt
3 pickle chips, diced (I’m obsessed with the Famous Dave’s Spicy Pickles)
1/2 tsp. vinegar
1 tsp. mustard
2 slices Thin Sliced Dave’s Killer Bread
1/4 tsp. dried dill

DIRECTOINS
In a small bowl, combine eggs, yogurt, diced pickles, vinegar and mustard.
Spread half of mixture on top of each slice of bread and top with dried dill.
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1 serving: 326 calories (36 C/12 F/21 P)
 MCFIT, INC.

Dinner: Cowboy Pizza

INGREDIENTS (Serves 6)
1 3/4 cups self-rising flour
1 cup nonfat plain Greek yogurt
1/2 cup Rays No Sugar Added Barbecue Sauce
1 1/2 cups part-skim shredded mozzarella cheese
12 ounces cooked chicken, diced
6 ounces cooked ham, diced
3 ounces baby bella mushrooms, sliced
1/2 cup roma tomatoes, diced
6 slices Hormel Original Fully Cooked Bacon, reheated and coarsely chopped

DIRECTOINS
Preheat oven to 400 degrees F. Cover a large baking sheet with parchment paper; set
aside.
In a mixing bowl or stand mixer, combine flour and yogurt until a thick dough forms. If
dough is too dry, add 1-2 Tablespoons of water and mix until dough pulls away from the
edge of the bowl. Roll dough out onto a lightly floured surface into a rectangle
(approximately 10”x14”) then place on prepared baking sheet and set aside.
Spread barbecue sauce in an even layer over crust. Top with cheese and remaining
ingredients.
Bake for 20-22 minutes or until crust is golden brown and cheese has melted. Cut into
slices and serve.
-
MFP: MFF Cowboy Pizza
Macros for 8.6 oz: 418 cals (36 g carbs, 12 g fat, 41.4 g protein)
 MCFIT, INC.

Breakfast: Griddle Breakfast Sandwich

INGREDIENTS (Serves 1)
1/4 cup Buttermilk @kodiakcakes Power Cakes Mix 1/4 cup water
3 egg whites
1 slice Kraft Singles American Cheese
2 slices Hormel Natural Choice Fully Cooked Bacon
2 Tablespoons sugar-free maple syrup

DIRECTOINS
Preheat a griddle or skillet to medium-high heat and spray with nonstick cooking spray.
In a small bowl, whisk together Kodiak Cakes and water until combined. Pour batter onto
preheated griddle to make 2 pancakes, cooking until golden brown on each side then
remove from heat.
Add egg whites to a nonstick skillet sprayed with nonstick cooking spray over medium-
low heat, swirl to spread egg in an even layer. Let cook for 2-3 minutes or until set in the
center and gently flip and cook for an additional 1-2 minutes. Fold in fourths and place on
top of one pancake, top with American cheese, warmed bacon and remaining pancake.
Top or serve with syrup.
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1 sandwich: 284 calories (20.2 C/10.2 F/27.8 P)
Logged in My Fitness Pal as “MFF Griddle Breakfast Sandwich”
 MCFIT, INC.

Lunch: Tortellini Chicken Salad

INGREDIENTS (Serves 8)
1 (20 ounce) pkg. Buitoni Three Cheese Tortellini
1 pound cooked chicken, diced
2 ounces hard salami, diced
1 cup cherry tomatoes, diced
1/2 cup red onion, diced
1/2 cup red bell pepper, diced
1/2 cup green bell pepper, diced
1 1/2 cups Olive Garden Light Italian Dressing
1/4 cup shredded parmesan cheese
2 Tablespoons fresh parsley, chopped

DIRECTOINS
Cook tortellini according to package directions. Drain tortellini and rinse under cold water
until completely cool then set aside.
In a large mixing bowl, combine cooled tortellini and all remaining ingredients.
For the best flavor, refrigerate for at least 2 hours before serving. Serve cold.
-
1 serving (9.2 ounces): 393 calories (34.3 C/14.6 F/31 P)
Logged as “MFF Italian Tortellini Chicken Salad”
 MCFIT, INC.

Dinner: Poppy Seed Chicken Casserole

INGREDIENTS (Serves 6)
3 cups prepared white rice
1/4 cup butter
1/4 cup all-purpose flour
1 cup low-sodium chicken broth
1 pound cooked, diced chicken
1 1/2 cups nonfat plain Greek yogurt
1/2 cup fat-free sour cream
1 teaspoon Worcestershire sauce
1/2 teaspoon garlic powder
1/2 teaspoon salt 1/2 teaspoon pepper
Topping: 1 Tablespoon butter, melted 1/2 cup plain panko breadcrumbs
2 teaspoons poppy seed
DIRECTOINS
Preheat oven to 350 degrees F. Spray a 9x13-inch baking pan with nonstick cooking
spray; set aside.
Cook rice according to package directions and spread in an even layer in the bottom of
prepared pan; set aside.
Melt butter in a saucepan over medium-high heat and whisk in flour. Cook for 1 minute,
stirring continually. Gradually whisk in chicken broth and cook until mixture begins to
thicken, about 3 minutes.
Remove from heat and mix in chicken, Greek yogurt, sour cream, Worcestershire sauce,
garlic powder, salt and pepper until well combined. Spread mixture over rice in an even
layer.
In a small bowl, combine all topping ingredients and sprinkle on top. Bake for 30 minutes,
or until lightly golden brown on top.
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1 serving (10.8 ounces): 386 calories (37 C/12.8 F/30.6 P)
Logged as “MFF Poppy Seed Chicken Casserole”
 MCFIT, INC.

Breakfast: Salsa Verde Breakfast Quesadilla

INGREDIENTS (Makes 2)
1 Tablespoon diced yellow onion
1 Tablespoon diced green bell pepper
1 Tablespoon diced red bell pepper
2 eggs
2 egg whites
Salt and pepper, to taste
4 Mission Extra Thin Corn Tortillas
3 ounces cooked, diced chicken
2 Tablespoons salsa verde
2 Tablespoons reduced-fat Mexican blend cheese

DIRECTOINS
Spray a nonstick skillet with cooking spray and heat over medium heat.
Add onion and peppers and sauté for 2-3 minutes.
Whisk eggs and egg whites together then pour into pan and gently stir to scramble.
Season with salt and pepper then remove from heat.
Place 2 tortillas on a griddle over medium heat and divide egg mixture evenly between
them.
Top each tortilla with half the chicken, salsa verde, shredded cheese and another tortilla.
Cook, flipping halfway through, until each side of the quesadilla is golden brown and
cheese is melted.
-
1 quesadilla: 240 calories (18.4 C/8 F/23.6 P)
Logged in My Fitness Pal as “MFF Salsa Verde Breakfast Quesadillas”
 MCFIT, INC.

Lunch: Buffalo Chicken Salad

INGREDIENTS (Serves 6)
4 (12.5 ounce) cans canned chicken breast
4 celery stalks, diced
1/2 cup shredded carrots
1 cup plain nonfat Greek yogurt
2 Tablespoons buffalo sauce
1 teaspoon garlic powder
Salt and pepper, to taste

DIRECTOINS
Combine all ingredients in a large mixing bowl.
Store in the refrigerator before serving or in an airtight container for up to 5 days.
-
1 serving (7.75 ounces): 217 calories (8.4 C/4 F/44.8 P)
Logged in My Fitness Pal as “MFF Greek Yogurt Buffalo Chicken Salad”
 MCFIT, INC.

Dinner: Pepperoni Pizza Rolls

INGREDIENTS (Makes 12)

1 3/4 cups self-rising flour
1 cup nonfat plain Greek yogurt
1/2 cup Rao’s Homemade Marinara
1 1/2 cups shredded part-skim mozzarella cheese
3 ounces Hormel Turkey Pepperoni
1/4 cup shredded Parmesan cheese
1/2 teaspoon Italian seasoning

DIRECTOINS
Preheat oven to 400 degrees F. Spray a muffin tin with nonstick cooking spray; set aside.
In a mixing bowl or stand mixer, combine flour and yogurt until a thick dough forms. If
dough is too dry, add 1-2 Tablespoons of water and mix until dough pulls away from the
edge of the bowl. Roll dough out onto a lightly floured surface into a rectangle
(approximately 10”x14”).
Spread marinara sauce over the dough, leaving a 1-inch border around the perimeter.
Sprinkle shredded cheese on top and place pepperoni in an even layer.
Roll the dough up (like you would cinnamon rolls), then cut into 12 equal rolls. Place each
roll in a muffin cup.
Sprinkle parmesan cheese and Italian seasoning on top of rolls.
Bake for 15 minutes, or until edges are golden brown.
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1 pizza roll (2.5 ounces): 142 calories (14.2 C/4.7 F/10.6 P)
Logged as “MFF Pepperoni Pizza Rolls”