MetPro Approved Pesto
MetPro Serving Breakdown:
Fats = .5
Yields 8 MetPro Serving = 3 oz per serving
Ingredients
¾ cup of coconut water (no sugar added)
4-6 Garlic cloves
⅓ cup lemon juice
1 cup raw almonds, blanched and “peeled”
2-2 ½ cups basil leaves
Salt and Pepper to taste
Directions
1.) Adding the basil leaves 1 cup at a time, blend all ingredients until “smooth”. If you are having a hard time bending, try adding a little more coconut water or lemon juice.
2.) Freeze for later or enjoy right away.
Note: Coach Joel's favorite way to enjoy this pesto recipe is mixed with sweet potatoes, brown rice or quinoa, and shredded chicken or chickpeas. Layer on grilled broccoli, cherry tomatoes, and steamed kale with Braggs and nutritional yeast sprinkled on top.
MetPro Approved Sweet Treats
The coaches at MetPro understand that craving something sweet like dessert happens to all of us, and they can't blame you for that! This is why they put together this list of delicious MetPro Approved treats to help you satisfy your craving while sticking to your plan. Enjoy!
Sweet Treat Snacks:
Psuedo Frosty:
Blend 1 scoop chocolate protein powder, 2 tbsp peanut butter, some ice and almond milk to make a thick chocolate shake
Per serving: 1.5 protein + 1 fat
Peanut Butter Cottage Cheese:
Mix ¼ cup cottage cheese with 2 tbsp of crunchy peanut butter and top it off with cinnamon
Per serving: 1 protein + 1 fat
Tropical Cottage Cheese:
Mix ¼ cup cottage cheese, ½ cup pineapple, and ¼ cup coconut flakes
Per serving: .5 protein + 1 snack carb + 1 fat
Strawberry Smoothie:
Blend 5 oz of plain low-fat Greek yogurt, ½ cup strawberries,, cinnamon, a little ice, and 1-2 packets of stevia (for sweetness)
Per serving: 1 protein + 2 snack carbs
Frozen PB Banana:
Freeze some bananas, cut one up, and dip it in 2 tbsp peanut butter sprinkled with cocoa powder
Per serving: 3 snack carbs + 1 fat + 0.5 protein
Fruit Dip:
Mix together 5 oz of plain low fat Greek yogurt, 2 tbsp peanut butter, 1 tbsp cocoa powder, 1 tsp vanilla extract and optional cinnamon and/or stevia (for sweeter dip) and serve with 1 small apple sliced up
Per serving: 1 protein + 1.5 meal carb + 1 fat = “Anytime Snack”
Free Food Treats:
Chocolate Coconut Smoothie:
Blend 8 ounces almond milk (vanilla unsweetened), a dash of cinnamon, a dash of cocoa powder, and a splash of coconut extract with ice
Orange Cream Popsicles:
Mix almond milk, a splash of orange extract, and a splash of vanilla extract. Pour the mixture into popsicle trays, freeze and enjoy
Avocado and Egg Toast
Yields 1 MetPro Serving
MetPro Serving Breakdown:
Meal Carb = 2
Protein = 1
Fats = 1
Ingredients
2 slices toasted Ezekiel or sourdough bread
Non-stick spray
4 large eggs whites, scrambled or poached
alfalfa sprouts
1/2 an avocado
1 small tomato, sliced
Cayenne pepper to taste
Salt and pepper to taste
Directions
1.) Mash half of an avocado and spread onto toast slices
2.) Slice tomatoes and place on top of avocado along with alfalfa sprouts
3.) Prepare pan with cooking spray and cook egg whites to your preference
4.) Finish toast slices off with egg whites and sprinkle with desired spices
Cauliflower Chicken Fried Rice
MetPro Serving Breakdown:
Veggie Carbs = 2
Protein = 2
Fat = .5Yields 4 MetPro Servings Total
MetPro Notes: Good option for lower phases with no meal carbs at dinner!
Ingredients
1lb (16oz) skinless, boneless chicken breast--cooked & diced
12 oz raw, finely diced carrots
1 12 oz. bag cauliflower rice
2 green onions (white and green parts, finely chopped)
1 tablespoon oil
1 teaspoon chopped ginger
1 teaspoon minced garlic
1/2 teaspoon black pepper
3-4 tablespoons coconut aminos
2 eggs, beaten
Directions
1.) Preheat a large skillet over medium high heat. Add oil. Add carrots and green onions and cook, stirring, for 3-4 minutes, or until carrots begin to soften.
2.) Add cauliflower rice, ginger, and garlic and stir well to combine.
3.) Push mixture to outside edges of pan and pour beaten egg into the center. Scramble the egg, cooking and stirring for another 3 minutes.
4.) Add chicken, coconut aminos, and black pepper. Stir and cook for 1-2 minutes. Add additional coconut aminos and pepper to taste.
Quinoa Avocado Blueberry Chicken Salad
MetPro Serving Breakdown:
Meal Carbs = 1.5
Protein = 1
Fat = .5Yields 4 MetPro Servings Total
MetPro Notes: Add additional chicken (+2oz) for 2 servings of protein
Ingredients
1 ⅓ Cup Cooked Quinoa
2 Cups Blueberries
½ Cup Red Onion, Diced
4 Cups Fresh Baby Spinach
1 Ripe Avocado, Sliced or Diced
8 oz Grilled Chicken Breast, Sliced
Fresh Cilantro
Directions
1.) In a large bowl, combine quinoa, blueberries, and onion.
2.) Set out 4 containers. In each, place 1 cup of fresh spinach at the bottom.
3.) Then, scoop out ¼ of the quinoa mixture into each container on top of spinach.
4.) Top each with ¼ avocado, 2 oz grilled chicken, and fresh cilantro.
5.) Use a low-calorie dressing to complete it! Salad will stay good 3-4 days in the fridge.