Elevate Your Palate *Recipes updated frequently

Veggie & Egg White Breakfast Wrap

Servings: 1
Time: 10–15 minutes
Protein: ~25–30 grams

Ingredients:

• 4 egg whites (or ½ cup liquid egg whites)

• 1 whole egg (for flavor & healthy fat)

• 1 small whole-grain or low-carb tortilla

• ¼ cup cottage cheese or shredded low-fat cheese (~13g protein per ½ cup cottage cheese)

• ½ cup baby spinach (or any leafy greens)

• ¼ cup diced bell peppers or tomatoes

• ¼ avocado (optional)

• Salt, pepper, & any herbs you like (e.g., parsley, chives)

• Cooking spray or olive oil

Instructions:

1. Whisk egg whites and whole egg in a bowl; season with salt & pepper.

2. Heat a nonstick skillet over medium heat; lightly coat with cooking spray or a teaspoon of olive oil.

3. Sauté veggies for 1–2 minutes until softened.

4. Add eggs, scrambling gently until cooked through.

5. Remove from heat; stir in cottage cheese or sprinkle cheese on top to melt.

6. Warm your tortilla briefly in the skillet or microwave.

7. Fill the tortilla with the egg mixture, top with avocado if using, roll it up & enjoy!

Hot Honey Beef & Sweet Potato Cottage Cheese Bowl

Ingredients:

• ½ to 1 cup cottage cheese (plain)

• 3–4 oz cooked lean beef (thin steak slices or ground beef)

• ½–1 small sweet potato, diced or cubed

• 1 tsp hot honey (or mix honey + a little hot sauce)

• ½ cup sautéed or fresh veggies (like spinach, bell peppers, or cherry tomatoes)

• Olive oil, salt & pepper

• Optional: green onions, chili flakes, or fresh herbs

‍ How to make it:

1. Roast the sweet potato:

   • Dice the sweet potato into small cubes.

   • Toss with a drizzle of olive oil, salt, and pepper.

   • Roast at 400°F (200°C) for about 20–25 minutes, until soft and slightly crispy.

2. Cook the beef:

   • While the sweet potatoes roast, cook your beef in a skillet with a little salt and pepper.

   • If you want, sauté the veggies in the same pan.

3. Assemble the bowl:

   • Spoon cottage cheese into a bowl.

   • Add roasted sweet potatoes, beef, and veggies on top.

4. Add hot honey:

   • Warm the honey slightly and stir in a bit of hot sauce to your liking. Drizzle over the beef and sweet potatoes.

5. Finish it up:

   • Sprinkle with green onions, chili flakes, or herbs if you like extra flavor.

   • Estimated Total Macros:

     Calories: ~630
     Protein: ~59g
     Fat: ~26g
     Carbs: ~39g
     Fiber: ~4–6g (mainly from the sweet potato & veggies)