High Protein Chicken Queso Soup

 

High Protein Chicken Queso Soup (40g Protein Per Bowl)

If you’re looking for a hearty, protein-packed meal that tastes indulgent while still supporting your health goals, this High Protein Chicken Chili Soup is about to become a favorite. Loaded with tender chicken, vegetables, beans, cheddar cheese, and a creamy cottage cheese base, every bowl delivers an impressive 40 grams of protein while keeping carbs moderate. It’s the perfect make-ahead meal for busy weeks, recovery-focused eating, or anyone trying to stay satisfied longer between meals.

Ingredients:

1 tablespoon olive oil

1 medium onion, chopped

4 carrots, chopped

1 tablespoon garlic, minced

Dash of cayenne pepper

2 pounds chicken breast, diced

1 green bell pepper, diced

32 ounces unsweetened almond milk

16 ounces cottage cheese

8 ounces cheddar cheese, freshly grated

1 (10-ounce) can Rotel

1 (14.5-ounce) can diced tomatoes

1 (15-ounce) can beans, drained and rinsed

Green onions, sliced, for garnish (optional)

Instructions:

In a large soup pot, heat the olive oil over medium heat.  Add the onion, carrots, garlic, and cayenne pepper. Cook until the onions become golden brown and fragrant.  Add the diced chicken breast and bell pepper. Cook until the chicken is fully cooked through.  Pour in the almond milk.  Place the cottage cheese in a blender and blend until completely smooth and silky.  Stir the blended cottage cheese into the soup.  Add the grated cheddar cheese and stir until melted.  Stir in the Rotel, diced tomatoes, and beans.  Simmer for 10–15 minutes, stirring occasionally, until heated through.  Divide into 8 servings and garnish with green onions if desired.

Macros Per Serving (8 Servings Total)

Calories: 405

Protein: 40g

Carbohydrates: 20g

Fiber: 5g

Net Carbs: 15g

Fat: 17g

One of the best parts about this soup is that it delivers comfort-food flavor while helping you prioritize protein and whole-food ingredients. The blended cottage cheese creates a rich, creamy texture without needing heavy cream, and the combination of chicken, vegetables, and beans makes this a balanced meal that can keep you full for hours. Make a batch for meal prep, freeze leftovers for busy days, and enjoy a simple, nourishing recipe that fits into a real-food lifestyle.

High Protein Blueberry Banana Breakfast Bake

 

High Protein Blueberry Banana Breakfast Bake | Healthy Make-Ahead Recipe

If you’re looking for a simple, high-protein breakfast made with real, whole-food ingredients, this High Protein Blueberry Banana Breakfast Bake checks every box. Naturally sweetened with ripe bananas and bursting with fresh blueberries, this baked breakfast is soft, satisfying, and perfect for meal prep.

Packed with protein from egg whites, cottage cheese, and whey protein powder, this recipe is ideal for busy mornings, post-workout fuel, or anyone working to reduce ultra-processed foods while still enjoying comforting meals. With oats for fiber and slow-digesting carbohydrates, it delivers lasting energy without the crash.

Whether you enjoy it warm out of the oven or chilled straight from the fridge, this blueberry banana bake is an easy way to keep nourishing choices ready to go all week long.

Ingredients:

4 extra small ripe bananas

32 oz carton egg whites

16 oz carton cottage cheese

1 cup unflavored whey protein powder

2 cups oats

Dash cinnamon

Dash vanilla

1 pint fresh blueberries

Instructions:

Preheat oven to 375°F.

Line a cake pan with parchment paper.

Beat bananas until smooth.

Blend in egg whites until fully combined.

Add cottage cheese and blend again.

Mix in whey protein powder.

Blend in oats until smooth.

Stir in a dash of cinnamon and vanilla.

Gently fold in fresh blueberries.

Pour mixture into prepared pan.

Bake for 45 minutes or until center is set and top is lightly golden.

Allow to cool slightly before slicing into 8 pieces.

Why You’ll Love This Recipe:

High in protein for satiety and muscle support

Naturally sweetened with ripe bananas

Great for meal prep and freezer-friendly

Made with simple, whole-food ingredients

Perfect for breakfast, snacks, or post-workout recovery

This recipe is proof that healthy eating doesn’t have to be complicated or restrictive. By combining nutrient-dense ingredients into easy make-ahead meals, you can create a lifestyle that feels sustainable, satisfying, and supportive of long-term recovery from ultra-processed foods.

Serve this bake cold, warmed up, or topped with extra fresh berries for a nourishing breakfast that keeps you fueled and grounded throughout the day.

Macros Per Piece (8 Pieces Total)~

Calories: 275

Carbohydrates: 32g

Fiber: 4g

Net Carbs: 28g

Protein: 29g

Fat: 3.5g

Find more real food recipes and recovery support at  Realfoodrecovery4u.com.  

Healthy Banana Cheesecake | High-Protein Birthday Cheesecake Recipe

Healthy Banana Cheesecake | High-Protein Birthday Cheesecake Recipe

A trainer at my gym requested a healthy cheesecake for his birthday… and this creamy banana cheesecake was the result.

Made with cottage cheese, Greek yogurt, ripe bananas, and real food ingredients, this protein-packed cheesecake delivers all the rich cheesecake flavor you want with a nourishing twist. Topped with fresh strawberries, it’s the kind of dessert that somehow feels indulgent and wholesome at the same time.

And honestly? Some people call it cheesecake… I call it breakfast…either way, Bob’s Banana Birthday Cheesecake is the BOM no matter what time of day 🥳

Ingredients for 6 servings:

4 extra small ripe bananas

8 oz softened cream cheese

4 extra large eggs

5.3 oz plain 5% Fage Greek yogurt

16 oz cottage cheese

Dash cinnamon

Dash vanilla

Fresh diced strawberries for topping

Instructions:

Preheat oven to 325°F.

Add bananas to a large mixing bowl and beat until completely smooth.

Add softened cream cheese and beat again until smooth and creamy.  Add eggs one at a time, mixing well after each addition until fully incorporated. Blend in the Greek yogurt.  In a blender, whip the cottage cheese until silky smooth. Add to the batter and mix until fully combined.  Stir in cinnamon and vanilla.

Pour mixture into a greased springform pan. (I lined mine with Parchment Paper) Place the springform pan into a larger baking dish. Carefully pour hot water into the outer dish until it reaches halfway up the sides of the springform pan to create a water bath.  Bake for 55–70 minutes, or until the edges are set and the center still has a slight jiggle.  Turn off the oven, crack the oven door slightly, and allow cheesecake to rest inside for 30 minutes.  Refrigerate at least 4 hours, preferably overnight.  Top with fresh diced strawberries before serving.

Macros Per Slice (6 slices~does not include Strawberries)

321 calories

18g carbs

2g fiber

16g net carbs

18g protein

21g fat

This cheesecake proves you don’t have to choose between celebration and feeling good afterward. Real food ingredients can create something rich, satisfying, and worthy of a birthday table without relying on ultra-processed shortcuts. Whether you enjoy a slice for dessert or with your morning coffee, this recipe is all about nourishment, joy, and balance.

Find more real food recipes and recovery support at  Realfoodrecovery4u.com. 

High Protein Chicken and Veggie Egg Bake

 

High Protein Chicken and Veggie Egg Bake~Easy Meal Prep Recipe

When you’re rebuilding your relationship with food after relying on ultra-processed convenience foods, simple high-protein meals that actually keep you full can make all the difference. This High Protein Chicken and Veggie Egg Bake is a real-food, nutrient-dense recipe designed for meal prep, steady energy, and long-lasting satiety without overcomplication. It’s packed with tender chicken breast, eggs, cottage cheese, and a wide variety of vegetables that are sautéed and baked together into one hearty dish. The result is a savory, flexible bake that works for breakfast, lunch, or dinner depending on what your body needs. It’s the kind of recipe that supports healing by focusing on nourishment, not restriction.

Ingredients:

1 Tablespoon Olive Oil

1 Onion, chopped

1 Tablespoon Garlic

1 dash Cayenne Pepper

3 Carrots, chopped

8oz Mushrooms, sliced

2 pounds Chicken Breast, diced

12 XL Eggs

16oz Cottage Cheese

2 cups Broccoli, chopped

1 Green Bell Pepper, chopped

Optional Garnishes:

Salsa

Avocado

Green Onions

Instructions:

Preheat oven to 375 degrees.

Heat Olive Oil in a large skillet over medium heat. Add Onion, Garlic, Cayenne Pepper, and Carrots. Sauté until softened.

Add Mushrooms and cook until tender. Stir in diced Chicken Breast and cook until fully cooked through.

In a large bowl, whisk Eggs. Stir in Cottage Cheese, Broccoli, and Green Bell Pepper.

Allow the Chicken mixture to cool slightly, then fold it into the Egg mixture.

Pour everything into a greased 9x12 baking dish and spread evenly.

Bake for 45 to 50 minutes or until the center is fully set and the top is lightly golden.

Garnish with Salsa, Avocado, and Green Onions as desired before serving.

Macros per serving, based on 8 servings:

Calories 352

Carbs 9g

Fiber 2g

Net Carbs 7g

Protein 43g

Fat 15g

(Garnishes are not included in macros)

This High Protein Chicken and Veggie Egg Bake is proof that real food does not need to be complicated to be effective. With a balance of protein, fiber-rich vegetables, and whole ingredients, it is a simple meal prep option that supports energy, fullness, and stability throughout the day. Whether you eat it for breakfast, lunch, or dinner, this is the kind of recipe that helps bring structure and nourishment back to your routine in a sustainable way.  Find more recipes at realfoodrecovery4u.com.