Cheeseburger Salad

MetPro Serving Breakdown:

Protein = 2
Veggie Carb = 1
Fats = 1 (.5 without the avocado)

Yields 1 MetPro Serving

Ingredients

• Bed of lettuce

• 3 oz ground beef patty, lean

• 1 oz cheddar cheese

• ¼ Avocado

• Sliced onion (free!)

• 1 cup sliced cherry tomatoes (free!)

• DIll pickles (free!)

• Jalapenos (free!)

Light Special Sauce Ingredients

• ½ cup plain Greek yogurt

• 4 teaspoons ketchup, sugar free

• 1 teaspoon dill pickle relish

• 1 teaspoon mustard

• ½ teaspoon garlic powder

• ½ teaspoon onion powder

• ¼ teaspoon paprika

• 2 teaspoons lemon juice or distilled white vinegar

• salt and pepper to taste

• optional: 1-2 tablespoons of water to thin the dressing

Directions

1.) Grill your burger patty to your liking, adding cheese and cooking until melted. Once cooled, dice up the patty and add it on top of a bed of lettuce along with your favorite toppings listed above and any other free foods you want to add.
2.) Finish off with 2 Tbsp special sauce as a dressing or make the light special sauce dressing by mixing the ingredients listed above and adding 2 tbsp of that to your salad. Enjoy!

Rice Cakes: Bland to Delicious!

Caprese Rice Cake

MetPro Serving Breakdown:

Protein = 1
Snack Carbs = 2
Fat = 1

Yields 1 MetPro Serving

Ingredients

• 2 rice cakes

• 2 oz mozzarella cheese

• 2 slices of tomato

• Drizzle of balsamic vinegar

• Basil leaves (optional)

Directions

1.) Top rice cake with cheese, tomatoes, and basil leaves. Drizzle on balsamic vinegar. Enjoy!
MetPro Tip: This recipe is easy to modify to fit into any snack phase by adding or subtracting the amount of cheese or rice cakes.

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Pizza Rice Cake

MetPro Serving Breakdown:

Protein = 1
Snack Carbs = 2
Fat = 1

Yields 1 MetPro Serving

Ingredients

• 2 Plain rice cake

• 1 serving marinara sauce (under 40 cals)

• 2 oz cheese

• Veggies of choice (Mushrooms, onions, bell peppers, spinach, tomatoes- get creative!)

Directions

1.) Preheat oven to 350 degrees F. Top your rice cake with the marinara sauce. Add cheese and veggie toppings. Place onto a pan and bake until the cheese is melted. Enjoy immediately!

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Lemon & Blueberry Cottage Cheese Rice Cake

MetPro Serving Breakdown:

Protein = .5
Snack Carbs = 2

Yields 1 MetPro Serving

Ingredients

• 1 Plain rice cake

• 1/2 cup blueberries

• 1/4 cup cottage cheese

• 2 tsp lemon zest

Directions

1.) Stir together cottage cheese and lemon zest. Top rice cake with the mixture and add blueberries.
MetPro Tip: Great option for mid-morning or afternoon snack. Add 1 oz pecans, walnuts, or macadamia nuts for fat!

Tortilla Pizza

MetPro Serving Breakdown:

Protein = .5
Meal Carb = 1
Fats = .5

Yields 1 MetPro Serving

Ingredients

• 1 6-inch Whole Wheat Tortilla (roughly 15 grams carb per tortilla)

• 2 tbsp Marinara Sauce/Pizza Sauce (under 40 calories per serving)

• 1 oz shredded mozzarella cheese (Low-Moisture Part-Skim Mozzarella Cheese)

• Optional toppings: bell peppers, mushrooms, onions

Directions

1.) Preheat the oven to 425 degrees F.
2.) Spray the bottom of the tortilla with cooking spray and place on a baking sheet. Spread sauce evenly across the tortilla, sprinkle with cheese, and add toppings if desired.
3.) Bake until the cheese is golden and bubbling and the edges of the tortilla are lightly browned, about 8-10 minutes.
Optional: top with fresh basil & red pepper flakes

Scallops and Lemon Tarragon Risotto

MetPro Serving Breakdown:

Protein = 2
Meal Carbs = 2
Veggie Carb = 2
Fats = .5

Yields 4 MetPro Serving

Ingredients

• 18 oz scallops

• 4 oz goat cheese

• 2 cups green peas

• 1 cup brown rice (uncooked)

• 4 cups bone broth (or chicken stock)

• 1 1/2 cups leeks, chopped

• 1/2 cup shallot, chopped

• 1 tsp lemon zest

• 2 tbsp lemon juice

• 2 tbsp fresh tarragon, chopped

• salt and pepper to taste

Directions

1.) Bring the broth to a simmer in a saucepan and keep on low-medium heat.
2.) In a large saucepan, add the leeks and shallots, cooking them until tender. Add in the rice and cook until it becomes translucent. Stir in 1 ladle of broth at a time until the liquid is nearly absorbed by the rice, stirring constantly. Add in the peas and cook for about 1 minute.
3.) Remove from heat and stir in the goat cheese, lemon zest, lemon juice, and tarragon. Season with salt and pepper to taste.
4.) Pat scallops dry and season with salt and pepper. In a large skillet, cook the scallops over high heat until browned on the bottom and then turn them over and continue cooking until white throughout.
5.) Plate the risotto and top with scallops. Enjoy!

Masala Sauce

MetPro Serving Breakdown:

Fats = .5

Yields 6 MetPro Serving = 3 oz per serving
MetPro Tip: Serve with your favorite meal carbs (i.e. sweet potatoes, brown rice, or quinoa) and veggies (i.e. broccoli, kale, bell pepper, and green beans) to make this a full meal.

Ingredients

• 1 can coconut milk, reduced-fat

• 1 can tomato paste, sugar-free

• 1 can fire-roasted tomatoes

• 2 tbsp of Garam Masala

• 2 tbsp of fresh minced ginger or 2 teaspoons of ground ginger (optional)

• 1 tsp of cayenne or 1 minced jalapeno (optional)

• Salt and pepper to taste

Directions

1.) Pour coconut milk, tomato paste, and canned tomatoes into a saucepan on medium heat. Blend in spices and gently heat sauce bringing it to a simmer. Remove from heat and serve over chickpeas or cooked and diced chicken.
Note: You can heat up in a saucepan and enjoy right away or freeze for later