Modern Muscle Blueprint

Ingredients:

• 5 oz cooked protein pasta
• 4 oz 2% milk
• 2 oz low-fat shredded cheddar
• 4 oz fat-free cottage cheese (blended)
• 2 oz whole egg
• Seasonings: smoked paprika, garlic powder, salt

Instructions:

1. Mix all ingredients until evenly coated.
2. Bake at 375°F for 25–30 minutes.

Per Serving Macros:

• Calories: 280
• Protein: 24–30g
• Carbs: 28g
• Fat: 9g

Cornbread Protein Dressing

Still deep in tradition. Just structured.

Ingredients:

• 4 oz cornbread, crumbled
• 2 oz diced celery & onion mix
• 2 oz cooked shredded chicken breast
• 4 oz low-sodium chicken broth
• 4 oz egg whites
• Seasonings: poultry seasoning, sage, black pepper

Instructions:

1. Sauté 2 oz celery/onion mix.
2. Mix cornbread, chicken, sautéed veggies.
3. Stir in egg whites and broth.
4. Bake at 350°F for 30–40 minutes.

Per Serving Macros:

• Calories: 210
• Protein: 18g
• Carbs: 21g
• Fat: 6g