Diet Smashburger

Servings: 3

Prep Time: 3 minutes

Cook Time: 5 minutes

Single Serving Macros:

• 450 Calories

  • 15g Fat

  • 45g Protein

  • 33g Carbs

Single serving:

• 1 bun

• 6 oz (170g) beef, divided in 2x 3 oz (85g) patties

• 1 slice American cheese

• 2 teaspoons (10g) sauce

• 2 slices pickle

Ingredients: 

Sauce:

• 1 tablespoon (15g) light mayo

• 1 tablespoon (15g) yellow mustard

• 2 tablespoons (30g) Sriracha

• Salt and pepper to taste

Burger:

• 1.5 lbs (680g) 96% lean ground beef, divided into 6x 3 oz (85g) patties

• 3 slices American cheese 

• Salt and pepper to taste (or a seasoning of your choice) 

• 3 Dave's Killer 21 Whole Grain Burger Buns

• 2 large dill pickles, thinly sliced lengthwise

Method:

Sauce:

1. In a small mixing bowl, whisk together the light mayo, yellow mustard, and Sriracha. Season to taste with salt and pepper.

Burger:

1. On a nonstick griddle set over high heat, smash down your two burger patties using a piece of parchment between the burger and spatula to avoid sticking. Immediately season with salt and pepper to taste or another seasoning of your choice.

2. After 2 minutes, flip the patties, season with salt and pepper to taste, and place a slice of American cheese on one patty. Work quickly as the low fat content of the beef may lead to dryness if overcooked.

3. Lightly toast the buns on the same griddle without the addition of extra fat. Alternatively you can use a toaster for a better toast.

4. As soon as the cheese is melted, place the other patty on top of the cheesed patty, cut the heat and prepare to assemble.

Assembly:

1. Spread 1 teaspoon of sauce on each side of the toasted bun.

2. Lay your pickles on the bottom bun followed by your burger patties and the top half of the bun. Serve and enjoy.

Gochujang Fish Tacos w/ Roasted Jalapeno Salsa

Servings: 3

Prep Time: 10 minutes

Cook Time: 10 minutes

Single Serving Macros:

• 390 calories

  • 11g fat

  • 42g protein

  • 30g carbs

Single serving:

• 4 Mission 25 Calorie Yellow Corn Tortillas

• 6 oz (170g) cod, evenly divided between four tacos

• ½ tablespoon (8g) sauce, per taco

• 1 tablespoon (15g) slaw, per taco

Ingredients: 

Gochujang Fish: 

• 1.25 lbs (567g) cod, cut into 2.5-inch rectangles 

• 1 tablespoon (20g) gochujang

• 2 tablespoons (30g) Sriracha

• 1 tablespoon (15g) shirodashi

• 1 tablespoon (15g) water 

• 1 tablespoon (15g) rice vinegar

• 1 teaspoon (5g) grated ginger 

• 1 teaspoon (5g) grated garlic

• Salt to taste

Roasted Jalapeno Sauce:

• 3 jalapeños, charred and steamed

• 4 cloves garlic 

• 1/4 cup (55g) nonfat cottage cheese 

• 1-2 tablespoons (15-30g) lemon juice

• 1/2 bunch cilantro

• 1-2 tablespoons (20-40g) nonfat yogurt 

• Salt to taste

Slaw:

• 1/2 head green cabbage, thinly sliced

• 2 tablespoons (30g) light mayo

• 1 tablespoon (15g) roasted jalapeno sauce 

• Flakey salt to taste

Method:

Fish:

1. In a medium mixing bowl, whisk together the gochujang, Sriracha, shirodashi, water, rice vinegar, grated ginger, grated garlic, and a generous pinch of salt. Add in your sliced fish and toss to combine. You can either cook immediately or cover and marinate in the refrigerator overnight.

2. Lay your marinated fish out on a wire rack-lined sheet tray and place under the broiler set to high. Cook 6-10 minutes until nicely charred and just cooked through. Keep a close eye on the fish so it does not burn.

Sauce:

1. To a blender, add your jalapenos, garlic, nonfat cottage cheese, a pinch of salt, and 1-2 tablespoons lemon juice. Blend on high until as smooth as possible, gradually adding small amounts of water to loosen if necessary. Add the cilantro and nonfat yogurt. Blend on high until smooth. Season to taste with salt.

Slaw: 

1. To a large mixing bowl, add cabbage, low fat mayo, and one tablespoon of your roasted jalapeno sauce. Toss to combine.

2. Season with flakey salt just before serving to prevent sogginess. 

Assembly: 

1. Heat 4 corn tortillas over a direct open flame, flipping occasionally, until hot and slightly charred.

2. Place your fish down on the tortillas, drizzle with the roasted jalapeno sauce, top with slaw and finish with flakey salt. Serve and enjoy.

Protein Cereal Bowl

Servings: 1

Prep Time: 2 minutes

Cook Time: 0 minutes

Single Serving Macros:

• 340 calories

  • 5g fat

  • 33g protein

  • 39g carbs

Ingredients: 

• 1x 5.3oz (150g) container of Ratio protein yogurt

• 1 cup (35g) Three Wishes Cinnamon Style Cereal

• ½ tablespoon (10g) honey

• 2 strawberries, cut into rounds or quarters

• 8-10 blueberries 

• Mint, for garnish

Method:

1. To a medium-sized bowl, add your protein yogurt on one side. On the other side, place your cereal. Drizzle the honey across the whole bowl then top with strawberries and blueberries. Garnish with mint leaves. Serve and enjoy.