High protein meal options

 Meal 1

Egg White Scramble Bowl

2 whole eggs

1/2 cup egg whites 

Spinach

Everything bagel seasoning

Mission Carb balanced tortilla

30 grams protein

Meal 2 

Fage (Yogurt) protein bowl

1 cup Fage 0%

1 scoop vanilla protein powder

PB2 drizzle

Banana slices

Stir until thick 

45 grams protein

Meal 3

Chicken rice bowl

6 oz grilled chicken with garlic powder, paprika, and salt

1 cup jasmine rice

Roasted broccoli

45 grams protein

Meal 4 

Good culture cottage cheese bowl

1 cup cottage cheese

Handful of berries 

Drizzle of honey

1 Tablespoon slivered almonds

2 minutes 

28 grams protein

Meal 5 

Turkey taco bowl

5 oz 99% lean ground turkey with taco seasoning  

butter lettuce

Salsa

Shredded cheese

Fage 0% instead of sour cream

40 gram protein

Meal 6

Chomps & Apple

10 grams protein

Meal 7

High protein overnight oats

1/2 cup oats

1 scoop vanilla protein powder

1/2 cup Fage 0%

Berries

Stir in the night before, breakfast is ready when you wake up

35 gram protein

Snack

Cottage cheese blended

Add Taco seasoning

Mission Carb balanced tortilla-microwave to make like a chip with the dip

Mannings Pound Cake

 1 1/2 cup self rising flour

1 1/2 cup plain flour

2 sticks of butter, softened

3 cups sugar

1 cup sour cream

5 eggs

1 t vanilla

In mixing bowl sift self rising flour and plain flour together. Sift two times. 

Beat in each of the following ingredients: softened butter, sugar, sour cream, vanilla and one egg at a time.

Spray bundt pan and bake at 350 for 1 hour.

Heavenly Key Lime Pie

1 can sweetened condensed milk

3 egg yokes

2 t Key lime zest

1/2 cup key lime juice-Kroger does sell bags of Key limes

1 9" graham cracker piecrust

1 cup whipping cream

3 T powdered sugar

Garnish with fresh key lime slices

Preheat oven to 350 degrees

Whisk together condensed milk, 3 eggs yolks, 2 t key lime zest, & 1/2 cup key lime juice.

Pour into graham cracker pie shell

Bake 15 min then cool on a wire rack about 1 hour

Chill 1 hour before serving 

Top with whipped cream and garnishes

Beat whipping cream at high speed of electric mixer for 2-3 minutes or until soft peaks form gradually adding powdered sugar.

Top pie with whipped cream. Garnish if desired. 

Bananna pudding pie

 

Ingredients

For the crust:

• 65 vanilla wafers, divided use
• 5 ⅓ Tablespoons unsalted butter, melted

For the pie:

• 2 ripe bananas, sliced

For the pudding:

• ½ cup sugar
• ⅓ cup flour
• ¼ teaspoon salt
• 2 cups milk
• 4 large egg yolks, lightly beaten
• 2 teaspoons vanilla extract

For the whipped cream:

• 1 cup heavy cream
• 2 Tablespoons powdered sugar
• 1 teaspoon vanilla extract

For the crust:

• Preheat oven to 350F degrees. Spray a 9-inch pie plate with nonstick spray.
• Place 45 vanilla wafers into food processor and pulse until cookies are finely crushed (reserve ¼ cup of the crumbs to use on top of the pie later.)
• Mix crumbs with melted butter. Firmly press into prepared pie plate.
• Bake for 10-12 minutes and then remove to cool.

For the pudding:

• In a medium saucepan over medium heat, combine the sugar, flour, and salt.
• Whisk in the milk and whisk constantly until the mixture comes to a low boil and becomes thick (about 7-10 minutes.) Reduce the heat to low.
• In the bowl that you have your egg yolks in, add a couple of Tablespoons of the hot milk mixture (this will keep your eggs from scrambling.)
• Add egg mixture to pot and stir constantly until mixture is thickened to the consistency of pudding (about 3-4 minutes.) You may need to turn your heat up slightly to achieve this. Remove from heat and stir in vanilla.

To assemble:

• Arrange half the banana slices over the crust.
• Spread half of the pudding mixture over the bananas.
• Top the pudding with the remaining 20 vanilla wafers you set aside earlier.
• Top the wafers with the rest of the bananas.
• Finish it off with the remaining of the pudding. Place in the fridge to cool completely.

For the whipped cream:

• Once the pie has cooled completely make the whipped cream. Using an electric mixer, beat the heavy cream, sugar, and vanilla until soft peaks form. It helps if your bowl and your whisk are VERY cold.
• Spread the whipped cream over pie.
• Then sprinkle with the reserved crumbs.
• Slice and serve. Keep pie refrigerated.

Blueberry cottage cheese bake

 

• 2 cups cottage cheese
• 1 cup rolled oats
• 1/4 cup honey or maple syrup
• 2 large eggs
• 1 teaspoon vanilla extract
• 1/2 teaspoon cinnamon
• 2 cups fresh or frozen blueberries
• 1/4 teaspoon salt

INSTRUCTIONS

• Preheat the Oven: Begin by preheating your oven to 350°F (175°C).
•  Mix the Wet Ingredients: In a large mixing bowl, combine the cottage cheese, rolled oats, honey (or maple syrup), eggs, vanilla extract, and cinnamon. Stir well until thoroughly blended.
• Add the Blueberries: Gently fold in the blueberries and salt, taking care not to crush the berries.
• Prepare for Baking: Pour the mixture into a greased baking dish, spreading it out evenly.
• Bake: Place the baking dish in the preheated oven and bake for 30-35 minutes, or until the top is golden and the mixture is set.
• Cool and Serve: Allow it to cool slightly before slicing. Serve warm for a delightful, protein-packed breakfast.

Lemon garlic salmon

 Ingredients (Serves 2–3) 

2–3 salmon fillets 

1 tablespoon olive oil 

2 cloves garlic, minced 

1 lemon (zested and juiced) 

1 cup broccoli florets 

1 cup bell peppers, sliced 

1 cup zucchini, sliced 

½ teaspoon black pepper 

½ teaspoon paprika or Italian seasoning 

Instructions 

1.Preheat oven to 400°F. 

2.Place salmon and vegetables on a lined baking sheet. 

3.Drizzle with olive oil, lemon juice, and zest. Sprinkle with garlic and seasonings. 

4.Toss vegetables to coat evenly; place salmon skin-side down. 

5.Bake for 12–15 minutes, or until salmon flakes easily with a fork and vegetables are tender. 

Swap vegetables based on what you have on hand, Brussels sprouts, asparagus, or green beans work well. Serve with a side of quinoa or brown rice for added fiber. 

Season with herbs instead of salt to keep sodium in check.

https://content.zywave.com/file/caa7a98c-9bda-4a11-af99-397c9ccf0ce3/MSW_%2321%20February%202026%20Mid-State%20Wellness%20Newsletter.pdf

Spicy bean dip -Like Drowsy Poet

 Chickpeas

Olive Oil

Chili powder

Garlic

Crushed red pepper

Cayenne

Salt

Pepper

Vegetable stock

Can add chunky salsa

Blend all together and serve