Zach’s Fitness and Nutrition Blog

Tuna Wrap       
Ingredients:
- 1 can of tuna (somewhere around 33g protein, 1.5g fat)
- 1 flatbread (9g protein, 2.g fat)
- garlic powder
- 1 large leaf of lettuce
- spoonful of lemon juice
- 1 spoonful of pickle relish (optional)
- 1 spoonful of salsa

Directions:
1. place flatbread on plate (note: i get mine from Costco)
2. drain tuna, place in bowl, break into smaller pieces.
3. add lemon juice to tuna, mix.
4. lightly sprinkle garlic powder on top of tuna mixture. (add pickle relish if you decided to use it).
5. rip up lettuce, and evenly spread out in the center of the flatbread.
6. spread tuna mixture evenly on top of the lettuce.
7. roll up, enjoy.

Salsa & Scrambled Eggs       
Ingredients:
- 2 whole eggs
- mozzarella cheese
- ~1TB FF milk
- 3 turkey sausages (13g protein, 6g fat) (optional)

Directions:
1. crack both eggs into a bowl. scramble with fork.
2. add a little less than a Tablespoon of milk (eyeballing it works for me). mix.
3. add a small amount of mozzarella. mix.
4. place in microwave for about 2 minutes (or less).
(cook sausages in microwave)
5. add a medium sized spoonfull of mild salsa on top of eggs.
(cut of sausages, throw on top)
6. enjoy!

Sausage McBread 
This actually tastes like a McDonals Egg McMuffin!
Ingredients:
- 1 slice WW bread (5g protein, 2.5g fat)
- 1 egg (6g protein, 4.5g fat)
- small spoonful of FF milk
- small handful of mozzarella
- 2 turkey sausages (8.5g protein, 4g fat)

Directions:
1. add egg to bowl. scramble.
2. add milk and cheese. mix.
3. microwave (about 1 minute 10 sec, depending on microwave, or cook on stove at a slightly higher temperature than you would regularly cook eggs–gives the eggs the taste of the McDonalds ones).
4. microwave sausages (about 45sec, or cook on stove)
5. cut slice of bread in 1/2. put eggs on one half.
6. cut sausages up, place on top of eggs.
7. place the 2nd half of the bread ontop.
8. eat!

Mini Pizza                    
Ingredients:
- 1 slice WW bread (5g protein, 2.5g fat)
- Mozzarella cheese
- tomato sauce
- 1 slice ham (5g protein, .5g fat)

directions:
1. toast slice of bread.
2. spread tomato sauce onto bread (put on as much as you like)
3. rip slice of ham into small pieces, then spread across the bread.
4. take a small handful of cheese, and cover the surface of the bread.
5. microwave for about 50sec.

6. eat

(note Winnie the Pooh plate = optional)

Spicy Chicken Quasadilla:                     
Ingredients
- 1 WW tortilla (8g protein, 3g fat, 18g carbs)
- 1/2 can of chicken (1/2 can has 22.75g protein, 1.5g fat)
- small handful mozzarella
- your choice of salsa, sriracha, or other spicesDirections:
1. place tortilla on plate, place mozzarella on 1/2 of tortilla (so it resembles a 1/2 moon)
2. drain chicken, put 1/2 of chicken on top of the cheese (break chicken into small pieces if necessary). (put rest of chicken in fridge)
3. fold tortilla in 1/2
4. microwave for about 50sec
5. unfold, then add salsa or sriracha. let cool for about 1 min.6. eat.

(unfolded Quasedilla)

Caeser Salad                     
ingredients:
- 1 can of chicken (45.5g protein, 3g fat)
- parmesan cheese
- head of romaine lettuce (adjust based on size of head)

Directions:
1. wash lettuce
2. rip into pieces (you choose the size), put in large bowl.
3. drain chicken, dump chicken into bowl with lettuce.
4. sprinkle parmesan on top of chicken and lettuce.
5. toss salad6. eat.(For a better taste, try replacing the canned chicken with 1.5 teriyaki chicken breasts)