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Recipes

High-protein, no fuss.

Real food that keeps you full and makes hitting your protein easy. No special ingredients, no hour in the kitchen. These are the ones I come back to on busy weeks.

Breakfast · 5 min

5-minute high-protein yogurt bowl

5 min Protein varies by ingredients Serves 1

Ingredients

  • 1 cup nonfat Greek yogurt
  • 1 scoop vanilla protein powder
  • Handful of berries
  • 1 tbsp nut butter, sprinkle of granola

Make it

  1. Stir the protein powder into the yogurt with a splash of water until smooth.
  2. Top with berries, a drizzle of nut butter, and a little granola for crunch.
  3. That is it. A simple breakfast with protein from yogurt and your chosen powder.
Meal prep · 30 min

Make-ahead egg and veggie muffins

30 min Protein varies by ingredients Makes 12

Ingredients

  • 8 eggs (or 6 eggs + 1 cup egg whites)
  • 2 cups chopped spinach, peppers, onion
  • 1/2 cup shredded cheese
  • Salt, pepper, a pinch of garlic powder

Make it

  1. Heat oven to 375°F and grease a 12-cup muffin tin.
  2. Whisk eggs with seasoning. Stir in the veggies and cheese.
  3. Divide into the cups and bake 18 to 20 minutes, until set.
  4. Keeps 4 days in the fridge. Grab two on the way out the door.
Snack · 5 min

Cottage cheese toast, three ways

5 min Protein varies by ingredients Serves 1

Ingredients

  • 1 slice whole-grain bread, toasted
  • 1/2 cup cottage cheese
  • Toppings of choice (see below)

Make it

  1. Spread cottage cheese thick over the warm toast.
  2. Savory: sliced tomato, cracked pepper, everything seasoning.
  3. Sweet: berries and a drizzle of honey.
  4. Crunchy: cucumber and a squeeze of lemon.

Want a plan, not just recipes?

Nutrition coaching with Kelsey is habit-based and flexible, built around the foods you already love. Book a free intro call to start.

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