Pre-Workout Power Shake

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Yields 1 MetPro Serving Total
MetPro Notes: Omit the banana if on phases lower than 670 → 0 meal carbs

MetPro Serving Breakdown:

Meal Carbs = 2
Protein = 2
Fat = 1


  • 1 Frozen Banana (or 2 cups Frozen Blueberries)

  • 1 scoop Chocolate Protein Powder (depending on meal phase//brand)

  • 2 Tbsp Peanut Butter

  • 4oz Cold Brew Coffee

  • 4oz Unsweetened Almond Milk

  • 1 Tbsp Unsweetened Cacao Powder Optional: 1 tbsp beetroot powder & 1 cup spinach


1.) Add all ingredients to a blender, blend, & enjoy!

Chicken Quinoa Lettuce Wraps


Chicken Quinoa Lettuce Wraps


1 cup Quinoa (omit if no carb allowed at dinner)
1lb of chicken
1 bunch of romaine lettuce
½ cup red bell peppers
½ cup cucumber
¼ cup red onion
½ cup cilantro
2 tbsp Olive oil (use only 1 tbsp if you are only making 1 serving)
Juice of 1 lemon or lime
Splash of rice wine vinegar
Salt/Pepper to taste


1.) Cook 1 cup of quinoa in 2 cups of water, bring to boil then immediately turn down to medium/low, cover and let simmer for 10-12 minutes.  Let cool. 
2.) Mince/chop chicken – cook in pan with a misting of olive oil. Add a little salt/pepper to chicken.
3.) Chop veggies, wash romaine lettuce.
4.) Mix all veggies in large bowl. Add olive oil, lemon or lime juice, and vinegar.
5.) Weight out chicken and/or quinoa based on phase, place in 1-3 washed romaine lettuce leafs.
6.) Scoop and add as much of veggie mixture to the top of quinoa/chicken mix.
7.) Make extras! Saves well in fridge for 1-2 days!

Roasted Brussels Sprouts with Mushrooms & Onions

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1 pound brussels sprouts, trimmed and cut in half if small, quartered if large
1 pound mushrooms, halved or quartered if large
2 cups yellow onions, sliced
Salt and freshly ground pepper
3 tablespoons extra virgin olive oil


  1. Preheat oven to 425 degrees.
  2. Line 2 baking sheets with parchment paper.
  3. Place the brussels sprouts on one baking sheet and the mushrooms and onions on the other, and toss each with salt and pepper to taste and 1 1/2 tablespoons olive oil.
  4. Roast together in the oven, for 20 minutes, mixing halfway through. You'll know they are ready when the brussels sprouts are browned on the edges and tender. And the mushrooms and onions should be soft with juice on the baking sheet.

Be sure to measure your serving size according to your current meal phase. Make adjustments to ingredients as necessary.

Slow Cooker Turkey Stew

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2 cups onion, chopped
2 cups carrots, chopped
1 cup celery stalks, chopped
1 cup mushrooms, sliced
1 zucchini, sliced
3 cloves of garlic, minced
3 cups turkey bone broth
1.5 lbs shredded turkey
2 teaspoons basil
1 teaspoon thyme
1/4 teaspoon red pepper flakes
For higher meal phases needing meal carbs, try adding brown rice, or sweet potatoes to the crockpot!


  1. Add all ingredients into a large crockpot.
  2. Slow cook on low 5-7 hours.
  3. Serve immediate, and enjoy!

Be sure to measure your serving size according to your current meal phase. Make adjustments to ingredients as necessary.

Baked Sweet Potato Fries

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1 pound sweet potatoes, peeled
1 tablespoon olive oil
½ teaspoon garlic powder
½ teaspoon paprika
½ teaspoon salt
black pepper to taste


  1. Heat the oven to 400.
  2. Cut the sweet potatoes into sticks that are about 1/2 inch wide and 3 inches long.
  3. Toss sweet potatoes with the olive oil and set aside.
  4. Mix the spices, salt, and pepper in a small bowl, and sprinkle them over the sweet potatoes. Cover a rimmed baking sheet with parchment paper and spread fries on top of it so that none are overlapping.
  5. Bake for about 15 minutes until golden brown and crisp on the bottom. Then, turn them over and cook until the other side is crisp – for about 10 minutes more.

Pro-tip: Prior to cooking, soak pre-cut sweet potatoes in water for an hour. This will help make the fries crisper.