INSTRUCTIONS

1. Preheat oven to 350°F (180°C). 
2. Lightly grease and flour a loaf pan. 
3. In a medium bowl combine pumpkin puree, egg whites, vegetable oil, water, and sugar. Whisk until well combined. 
4. In another bowl, combine whole wheat flour, cinnamon, nutmeg, ginger, salt, pepper and baking soda. Carefully stir the dry ingredients into the wet mixture until just combined. Do not overmix. 
5. Pour the mixture into the loaf pan. If you feel like, sprinkle some oats on top. 
6. Bake for 45 to 50 minutes. The bread is ready when a toothpick or skewer inserted into the center comes out clean. You want to get that beautiful orange/gold color on the cake, but at the same time you don’t want to bake all the moisture out of it. 

Nutrition Facts 
 
You can easily get 16 slices out of this loaf. If so, each slice will score the following nutrition facts: 91 calories, with just 13 grams of carbs, 3 grams of fat and over 4 grams of protein.

How can a brownie taste good without sugar? Half an overripe banana. It’s like magic! 

Want something sweet in a pinch? Check out our microwave recipe that takes less than two minutes. Not in a rush? Use your oven for a fluffier brownie!  

Microwave users beware – you may be tempted to make it every night! 

NOTES: 

• We divided our batter into two oven-safe ramekins and cooked one in the oven and one in the microwave. Both versions tasted amazing! The microwave version came out a bit denser while the oven-baked version was fluffier and rose higher. But once you dig your spoon in your taste buds won’t mind the difference. 
• If you like sweeter brownies, feel free to add a teaspoon of maple syrup, honey, or coconut sugar. These are naturally sweetened with the overripe banana.  
• While most oats are gluten-free, some may contain gluten. If you have a gluten allergy, make sure to purchase gluten-free oats. 

INSTRUCTIONS

1. If cooking in an oven, preheat to 350. 
2. Add all ingredients except for the chocolate chips to a blender & blend until smooth. 
3. Lightly grease a small oven-safe baking dish. Pour batter into the dish and top with chocolate chips. 
4. If baking in an oven, bake for 20-25 minutes or until a toothpick comes out clean.  
5. If using a microwave, heat for 45 seconds, check and if it still looks raw, continue cooking ten seconds at a time until a toothpick comes out clean. 
6. Serve and enjoy! 

Makes 1-2 servings

These Protein Pancakes are sweet, dense, packed with protein, and gluten-free! They come out fluffy and delicious. Just add a little butter, some fruit, a spoonful of yogurt, or maple syrup for a decadent, guilt-free breakfast! 

NOTES: 

• NeoraFit Plant-Based Protein Powder has a slightly sweet natural vanilla flavor, so with bananas, you likely won’t need to add any sweetener.  
• If you like cinnamon, add a little cinnamon to the batter! 
• Blending the eggs and bananas first can make it easier for your blender to process the oats. 
• These pancakes freeze and refrigerate well. Reheat by microwaving for about 30 seconds.  

Makes 6-8 pancakes 

INSTRUCTIONS

1. Add all ingredients to a blender & blend until smooth.
2. Heat and grease a skillet or griddle over medium-high heat. 
3. Pour batter into the pan and cook pancakes until they start to bubble, about 2-3 minutes. Flip and cook for an additional 1-2 minutes.  
4. Serve with butter, syrup, fruit, nuts, or any other toppings you like!  
5. Enjoy!  

Shakshuka is a North African dish popular in the Middle East. It’s said to have originated in Tunisia. While it’s great for breakfast, you can enjoy it any time of day! There are many variations of this dish with some including cheese or even ground meat such as lamb or beef. It can be fun to experiment with different variations of Shakshuka, but this one is simple and comes together in 30 minutes!

NOTES:

• We used a can of whole peeled tomatoes, but some recipes call for a combination of tomato sauce and fresh tomatoes. If you prefer to go the fresh route, use six fresh tomatoes and ½ cup of tomato sauce.
• Fresh herbs are a must for this recipe! We used parsley and cilantro, but feel free to use whatever herbs you like best. We’ve seen it with mint and I’m sure basil would work great as well.
• Feel free to add cheese as desired!
• If you’re working on getting more protein in your diet, you could also add some ground beef to the sauce, or serve this alongside some chicken sausage.
• Bread is often served with shakshuka.

INSTRUCTIONS

1. Heat olive oil in a large skillet, then sauté onions and bell peppers until the onions are translucent.
2. Add garlic, paprika, cumin, chili powder, and red pepper flakes and cook for one minute.
3. Next, add the can of tomatoes, including the juice, and a pinch of salt and pepper. Use your spatula or a wooden spoon to break up the tomatoes. Bring the sauce to a simmer, cover, and let simmer for 15 minutes.
4. Uncover and cook a little longer to let the sauce thicken if needed. Taste and adjust seasoning as needed.
5. Make six holes or wells in the sauce using a wooden spoon. Crack the eggs into the wells. Reduce the heat to low, cover, and cook for 5-8 minutes or until the egg whites have set.
6. Uncover and remove from heat. Top with chopped parsley and cilantro.
7. Serve & enjoy!

INSTRUCTIONS

1. Preheat oven to 350°.
2. Blend eggs, cottage cheese, herbs, salt, and pepper until smooth.
3. Generously grease a muffin tin with avocado or olive oil.
4. Divide spinach and roasted veggies into each muffin slot (about one tablespoon per slot).
5. Pour egg mixture evenly into slots. Be sure to leave some room for the eggs to rise as they bake.
6. Top with crumbled bacon or prosciutto.
7. Bake for 20 minutes or until eggs are thoroughly cooked.
8. Serve and enjoy!

NOTES:

• This recipe is Slow-Carb Diet friendly since the only dairy included is cottage cheese. For vegetarians, simply skip the meat or use vegan bacon.
• Feel free to use any vegetables you have on hand. Spinach, broccoli, mushrooms, asparagus and roasted peppers are all great options. Enjoy experimenting!
• You can also use any seasonings or herbs you like. We used an Herbed Poultry blend that has rosemary, sage and thyme, though oregano, parsley, garlic powder and onion powder would work great, as well.
• Blending your cottage cheese and eggs not only saves you time, it also makes for the fluffiest egg bites. If you don’t want to have to wash your blender, you can just whisk the eggs and cottage cheese.
• Prosciutto is less thick than bacon so it gets even crispier in the oven. It won’t stay crispy inside the egg bites, but it does add flavor! Bake a few pieces in the oven at 400° for 9-12 minutes in a single layer on a baking sheet lined with parchment paper. It crumbles easily once baked, so you can sprinkle some pieces onto your egg bites before baking.
• These keep well in the refrigerator for about one week.
• To freeze, allow egg bites to cool completely, then place in a freezer safe container. Line with parchment paper to prevent sticking.

This soup has literally 8 ingredients – including olive oil. It’s a great way to use up leftover chicken, or a rotisserie chicken. Cook time is under 30 minutes and prep is so minimal – dicing the onion is the most labor-intensive part!  

You’d expect a soup this creamy to have, well, cream in it. Or at least some dairy! But this soup is dairy-free.  

NOTES: 

• While this soup is incredibly easy, you can end up with scrambled eggs if you don’t temper your eggs. To avoid this, take your eggs out early and let them come to room temperature, or slowly whisk the hot broth into your eggs. 

• We highly recommend zesting your lemons as part of your prep. The zest makes a huge difference even though it’s a garnish. The parsley is optional as well but if you have it on hand, add it because it really amps up the flavor.  

INSTRUCTIONS

1. Heat olive oil in a soup pot over medium heat. Then add onions. Sauté until soft or about 5 minutes. 
2. Add chicken broth and bring to a boil. Then, add rice. Reduce heat and simmer for 20 minutes, or until rice is cooked.  
3. While rice is cooking, whisk eggs in a medium mixing bowl until eggs are smooth. then add lemon juice.  
4. Whisk in one cup of hot broth into the egg mixture and set aside.  
5. Add chicken to soup pot. Heat for 3-5 minutes or until the chicken is warmed. Season with salt and pepper to taste, then turn off the heat.  
6. Slowly stir the egg mixture into the soup until fully combined. 
7. Garnish with lemon zest and fresh parsley. Serve & enjoy! 

We love making cheesecake, but don’t love all the extra effort it takes to make a good one, which is why we went with cheesecake bars for this recipe rather than a traditional cheesecake.  

This recipe is so festive and much higher in protein than a regular cheesecake.

NOTES: 

• We baked the cheesecake alongside the apples to save time and rotated the baking dishes about halfway through so they would bake evenly. You could also add the apples to the oven about halfway through the cheesecake’s baking time since the cheesecake needs ample time to cool before you can top it with the baked apples.  
• We used gluten-free graham crackers to make the crust but you can easily substitute regular graham crackers. 
• We like Granny Smith apples for this for how the tartness balances the creaminess of the cheesecake, but you could also substitute Honeycrisp apples or use a combination of the two.

INSTRUCTIONS

1. For the crust, preheat the oven to 375. Line a 9-inch baking dish with heavy-duty aluminum foil with an overhang on at least 2 sides. Spray lightly with nonstick cooking spray. Mix all crust ingredients together in a medium bowl, making sure there are no chunks of graham crackers or lumps of brown sugar. Then pour the crust mixture into the dish and press into the bottom and sides of the pan. Bake the crust for ten minutes, then remove it from the oven and let cool slightly.  
2. Meanwhile, blend cottage cheese and Greek yogurt in a food processor until completely smooth. In a medium bowl, whisk eggs, vanilla, maple syrup, and almond flour. Add cottage cheese mixture to the bowl and stir well.  
3. Reduce oven temperature to 350. Pour the filling into the baking dish and bake for one hour.  
4. For the apples, peel, core, and thinly slice apples. Mix the rest of the apple topping ingredients in a large bowl. Toss apples in the mixture, then transfer to a baking dish. Cover with aluminum foil and bake for 45 minutes. Remove aluminum foil, then bake for another ten minutes.  
5. Allow the cheesecake to cool completely before topping it with the apples. Refrigerate until cold, at least six hours, or overnight. Then use the foil overhang to remove the cheesecake from the pan. Cut into squares, wiping the knife clean after each cut with a damp cloth.  
6. Serve & enjoy! 

Tofu is an excellent source of protein, but the way it’s prepared truly makes all the difference. We love this air fryer method!  

NOTES:

• Pressing your tofu will make all the difference. First, wrap the entire block of tofu in clean dishcloths or paper towels. Then place a heavy pot on top of it for about 20 minutes. After ten minutes, switch the wet towels for dry ones, flip, and then continue pressing.
• Slice the tofu into triangles, cubes, or any shape you like.  
• We love the air fryer for tofu that is crispy on the outside and soft in the middle but if you don’t have an air fryer, you can bake or pan fry your tofu instead.  
• This recipe is not 100% from scratch – it’s the busy person’s version! We used a jar of Pad Thai sauce rather than making our own. Using jarred sauce allows you to put this together in literally thirty minutes. 
• Once your noodles are boiled, they need to go straight into the pan so they don’t get hard. 
• If you’re vegan, skip the egg. 

INSTRUCTIONS:

1. Press your tofu for at least 20 minutes to get out as much of the water as possible. Then marinate in fish sauce, rice vinegar, and tamari. Preheat your air fryer to 400. Fry tofu for about 10 minutes, flipping halfway through.  
2. While your tofu is being pressed, boil the noodles for about 5-7 min. 
3. Meanwhile, stir fry Bok choy in a large pan or wok using olive, sesame or avocado oil.  
4. Once the noodles are done, drain them and add them to the pan with the Bok choy. Add green onions. Stir fry for about one minute. Then add the pad thai sauce and stir fry for an additional minute. 
5. Move everything to the side of the pan. Crack the egg into the pan and scramble. Mix everything together.  
6. Once the tofu is finished, you can either mix the tofu in or plate the tofu on top of the noodles.  
7. Garnish with more green onion, red chili sauce, lime wedges, crushed peanuts, or any additional garnishes you like. 
8. Serve & enjoy! 

INSTRUCTIONS

1. Preheat oven to 350F 
2. Combine eggs, melted butter, peanut butter, and protein powder until smooth
3. Add apple pie filling, cinnamon, vanilla extract, and salt just until combined
4. Pour mixture into graham cracker crust
5. Bake at 350F for about 35-40 minutes 
6. Cool well before slicing 

INSTRUCTIONS

1. Place ingredients in a high-speed blender or food processor and blend until completely smooth.
2. Preheat a pre-greased skillet over medium heat.
3. Scoop ¼ cup of batter and pour into the skillet. Cook until the bottom has set, about 2-3 minutes, then flip and cook for until 1-2 minutes or until the other side has set. Repeat with remaining batter.
4. Serve with fresh fruit or a dash of maple syrup.