CORIO BIKINI CHALLENGE 2.

0 NUTRITION
RECIPE GLOSSARY – “HIGH CARB” RECIPES

HIGH CARB (42g + per meal)

Below you’ll find the recipes for all the HIGH CARB meals. You are free to find and use your own
high-carb recipes, but make sure the carb total for each meal remains in the 42g-56g+ range.
Feel free to share any and all yummy recipes you find on the Corio Strong Facebook page!

I made this document a Google Drive Folder link for 2 reasons.

1. to be an easy-to-print format that you can take with you to the grocery store
2. so I can continuously update and add yummy recipes for you!

Corio Strong Facebook Page link: https://www.facebook.com/groups/1657761461011467/

SIMPLE & FIT “BRO MENU”

THREE ITEM MEAL PREP:

*These are some of the many options you can use to create a simple, healthy meal that is super easy to make and store in tupperware for the week.
Feel free to customize based on your preferences. There are many more food items you can use that aren’t listed here.

Proteins: (for 4 oz) Carbs: (for 1 cup [8oz]) Veggie: (for 1 cup)
[~0-11g fat, ~10-25g protein] [~44-48g carbs, ~3-5g protein] [~3-10g carbs]
-Chicken
-Beef -Sweet Potatoes (over 1.5 cups) -Green Beans
-Turkey + -White Potatoes + -Broccoli
-Steak -Brown Rice -Zucchini
-Imitation Meat -White Rice -Mixed Veggies
-Seafood (salmon, cod, etc)
BREAKFAST
1. PROTEIN PANCAKES V
MACROS: 48g Carbs, 9g Fat, 36g Protein

“The protein powder will make the pancake cook faster than normal, so don’t overcook or it will
come out dry,” says Katie.

Ingredients
1 scoop protein powder
½ banana, mashed, optional
1 egg
¼ cup pancake mix of choice; can sub oat flour or steel cut oats
dash vanilla
pinch cinnamon
pinch baking powder

Directions
Combine all ingredients in a large bowl. Add milk of choice and whisk until a batter-like
consistency is achieved. Heat a skillet on low-medium heat and coat with nonstick cooking
spray. Pour batter into skillet. Flip pancake when bubbles begin to form and cook another 1 to 2
minutes. Serve topped with berries to low-cal syrup.

Nutrition facts: Carbs 48 g, fat 9g, protein 36 g

2. PROTEIN WAFFLE V
MACROS: 48g Carbs, 9g Fat, 36g Protein

“This recipe is much like the Protein pancakes, with the exception of a waffle maker. I highly
recommend investing in one if you don’t have it already! I absolutely love mine and use it all the
time!” -Katie

Ingredients
1 scoop protein powder (I recommend 1Up Nutrition whey, Coconut Ice Cream is my fave!
Discount code is KATIE20 on 1upnutrition.com)
½ banana, mashed, optional
1 egg
¼ cup pancake mix of choice, optional (it would be best to use this or oat flour as opposed to
whole oats for consistency purposes)
dash of vanilla
pinch of cinnamon
pinch of baking powder

Instructions
Pre-heat your waffle maker so it’s ready. Combine all ingredients in a large bowl. Add milk of
choice as needed to achieve a batter-like consistency. Pour batter into waffle maker and follow
waffle maker instructions from there. Once it’s done, serve with toppings of your choice. I
recommend fat free whipped cream, berries and low-sugar syrup!

3. BREAKFAST BURRITO V
Nutrition facts (per serving): carbs 46 g, fat 9 g, protein 20 g
Makes 6 Servings

“This is the perfect grab-and-go breakfast if you’re in a rush in the morning. Store additional
servings in airtight container for easy breakfasts all week long!”

Ingredients
6 whole-wheat tortillas
3 medium sweet potatoes, baked
1 can black beans, drained
dash cumin
dash of chili powder or red pepper flakes, optional
8 egg whites
1 avocado, peeled, pitted and diced
½ cup reduced-fat shredded cheese
⅓ cup red enchilada sauce
Directions
Remove skin from sweet potatoes and mash flesh in a bowl. Set aside. In another bowl combine
black beans, cumin and chili powder (if using). Mix well and set aside. Heat a non-stick skillet
over medium-low heat and coat with cooking spray. In a small bowl beat egg whites then add to
pan. Cook until fluffy. Microwave tortillas 10 to 20 seconds to warm, then lay them out on the
counter. Divide ingredients evenly between tortillas, adding salt and pepper (to taste).

4. POWER BREAKFAST V
Nutrition Facts: carbs 46 g, fat 9 g, protein 27 g

“This is a great mix of macronutrients to get your day going without taking too much time.”

Ingredients
1 medium apple, sliced
½ cup cottage cheese, non-fat
1 slice sprouted whole-grain Ezekiel bread
1 tbsp almond or peanut butter
1 hard-boiled egg

Directions
Toast Ezekiel bread and spread with nut butter. Enjoy with apple dipped in cottage cheese.
5. The ULTIMATE ENERGY Oat Bowl V
**Remove honey if vegan! Add sweetener of choice.

Nutrition Facts: carbs 65 g, fat 14 g, protein 11 g

“This is a good preworkout breakfast for early morning gym goers who may not get to eat
immediately after the workout! ”

Ingredients
-40g Steel Cut Oats
-1 packet Splenda
-1 tbsp Cocoa
-1 tbsp Almond Butter
-10g Honey
-1 oz Blueberries
-½ Medium Banana
-1 cup Unsweetened Vanilla Almond Milk
***Feel free to add in Chocolate Protein for extra protein macros!

Directions
Cook steel cut oats in almond milk for about 30 minutes (instructions on oat tube). After they
are done, mix in your cocoa, honey and splenda. Once stirred, slice up half a banana and place
on one side, drop in blueberries on another and drizzle Almond Butter in between!

6. LOADED HONEY-ALMOND AND BANANA OATS

Nutrition Facts: carbs 75 g, fat 14 g, protein 14 g
“This is a good preworkout breakfast for early morning gym goers who may not get to eat
immediately after the workout! ”

Ingredients
-40g Old Fashioned Oats
-1 packet Splenda
-1 tbsp Cocoa
-60 g Honey Almond Granola (used Bare Naked brand)
-1 Medium Banana
-1 cup Unsweetened Vanilla Almond Milk
-Walden Farms Pancake Syrup
-Cinnamon
***Feel free to add in Chocolate Protein for extra protein macros!

Directions
Cook oats in almond milk for about 10-15 minutes (instructions on oat tube). After they are
done, mix in your cocoa and splenda. Once stirred, pour granola on top, then slice up the
banana and place on top of that. Drizzle Walden Farms syrup and cinnamon as the finishing
touch!

LUNCH

1. CALIFORNIA SANDWICH
Nutrition facts: carbs 50 g, fat 14 g, protein 23 g

Ingredients
4 (4 oz) slices deli turkey meat
1 slice tomato
⅓ avocado, diced
1 slice low-fat cheese
2 slices whole-grain bread
⅓ cup sprouts
Mustard, to taste

Directions
Spread mustard on bread (if using). Layer on turkey, avocado, cheese, tomato and sprouts and
top with second slice of bread.
2.) VEGETARIAN CHILI V

MACROS: 52g of Carb, 17g Fat, 23g Protein

INGREDIENTS:
- 1 Cup Pinto Beans
- 20g Chopped White Onion
- 1⁄4 Cup Diced Tomatoes
- 100g Red Bell Pepper
- 1⁄2 Rib Celery
- 1 Cup Vegetable Broth
- 1 Tbsp. Chili Powder
- Reduced Fat Mixed Shredded Cheese
- 2 Tbsp. of Fat Free Greek Yogurt

INSTRUCTIONS:
In a pot over medium heat, warm the olive oil and chopped onion. Add bell pepper, vegetable
broth and celery to the simmering mixture. Stir to combine and simmer for 7-10 minutes. In a
separate bowl, mix the tomatoes, chili powder and beans. Combine to pot, and cook for
another 15 minutes. Remove mixture from heat for plating. Allow to cool and top with shredded
cheese. Mix greek yogurt with lime juice and garlic powder to create a sour cream alternative.
Top chili with mixture and enjoy!

3.) MISO SOUP WITH CHICKPEAS (Serves 4) V

MACROS: 42g Carbs, 11g Fat, 11g Protein

“Being sick on a normal day can be such a bummer, let alone when you’re on a diet/meal plan.
This is the perfect meal for the sniffly days.”, says Katie.

INGREDIENTS:
- 2 tbsp Olive Oil
- 1⁄2 Yellow Onion (chopped)
- 2 Garlic Cloves
- 2 Celery Stalks (diced)
- 2 Carrots (diced)
- 1 cup Broccoli (chopped)
- 1 cup Chickpeas (cooked)
- 2 tbsp White Miso Salt
Instructions:
Heat stove top to medium and heat olive oil in a pot. Mix onions, garlic, carrots and celery until
they soften (or around 8 minutes). Add chickpeas and broccoli for an additional 2 minutes. Add
4 cups of water and bring it to a boil, then reduce and simmer for about 10 minutes (or until
veggie mix is softer). Remove from stove top. In a separate small bowl, mix the miso with 2 tbsp
of water and whisk it until miso is broken down. Add to your soup and mix thoroughly; taste
first, then add salt.

4.) TERIYAKI SHRIMP AND BEAN MEDLEY

MACROS: ~58g Carbs, 3g Fat, 49g Protein

Serving: 5oz Shrimp, 1 pack of Spring Mix sauteed, 2oz of pinto/black/chick peas, 1 tbsp teriyaki
sauce, and cooked cloves and onions.

Ingredients:
- Rainbow Seafood Co. Cooked, Tail-Off Shrimp, large
- Goya Pinto Beans
- Goya Black Beans
- Goya Chick Peas
- 1 Pack of Organic Spring Mix greens
- 2 Garlic Cloves
- 2 oz Chopped Onions
- 3 tbsp G. Hughes Sugar Free Teriyaki Marinade
 - 1 tsp Paprika
- 1 tsp Garlic Powder
- 1 tsp Cumin
- 1 tsp Salt
- 1 tsp Pepper

Instructions:
Heat stove top to medium and heat olive oil spray in a skillet. Mix onions and chopped garlic
cloves until they soften (or around 8 minutes). Add packet of Spring Mix adn cook until reduced
and deep green.
Meanwhile, toss shrimp with paprika, garlic powder, cumin, salt and pepper and place in skillet
with greens. Cook for 4/5 minutes. Pour teriyaki sauce in skillet and simmer for about 10
minutes.
Meanwhile, drain all 3 beans, place in separate containers and microwave for 2 minutes. When
shrimp and beans are done, remove and serve. *Can sprinkle Cilantro on for garnish and shrimp
to skewer.

5.) SUMMER CHICKEN PASTA

MACROS: 55g Carbs, 25g Fat, 40g Protein

Ingredients:
- Barilla Spaghetti (2oz being 1 serving)
- 1oz Lightly Salted Almonds
- 4oz Boneless Skinless Chicken Breast
- Cumin
- Paprika
 - Garlic Powder
- Onion Powder
- Cumin
- Salt
- 2oz Baby Carrots
- 4tsp Parmesan Cheese
- 2tbsp (30ml) Light Italian Dressing

Instructions:
Prep chicken by rinsing and trimming fat (or you can buy them pre-trimmed and thin sliced). Lay
them out on a cutting board and season with given seasonings, or seasonings of choice, and put
aside. Measure out 2oz as specified on the spaghetti package (it often says weigh dry). Bring a
pot of saltwater to boil and place serving (and/or additional servings) in. Let cook until spaghetti
is soft and place aside.
For the carrots, you can chop them and place them in as is, or you can boil them in water to
soften them. For this recipe, they were boiled.
Once those ingredients are done, you will fire up the grill on medium-high heat and put the
chicken on. Cook each side for about 7-8 minutes or until completely white. As a rule, poultry
should be cooked to 165 degrees Fahrenheit.
Once the chicken is done, separate 4oz and cut into slices, then place all ingredients together in
a bowl and drizzle Italian Dressing on top. Enjoy!

DINNER

1. EGGPLANT PIZZA V

MACROS: 43g Carbs, 5g Fat, 26g Protein

EGGPLANT PIZZA

Ingredients
1 eggplant
½ cup marinara sauce
½ cup fat-free or low-fat mozzarella cheese
red pepper flakes, to taste

Directions
Preheat oven to 425 F. Cut eggplant horizontally into thin slices. Spread slices on a non-stick
cookie sheet and coat with olive oil spray. Bake 5 to 7 minutes, or until eggplant starts to brown.
Remove and spread marinara sauce over each slice. Top with cheese and red pepper flakes (to
taste). Return to oven and bake until cheese melts and begins to brown.

Nutrition facts: carbs 43 g, fat 5 g, protein 26 g

2. CROCKPOT TURKEY CHILI

(Makes about 5 servings)
MACROS: 46g Carbs, 3.5g Fat, 41g Protein
Makes 5 Servings

Ingredients
1 package of 99% lean ground turkey breast
1 small onion, chopped
1 (28 oz) can diced tomatoes, drained
1 (16 oz) can tomato sauce
1 (4.5 oz) can chopped chilis
1 (15.5 oz) can black beans, drained
1 (15.5 oz) can small red beans, drained
2 tbsp chili powder
1 tsp cumin

Optional Toppings
½ cup red onion, chopped
½ cup fresh cilantro, chopped
shredded cheddar cheese, avocado, sour cream, etc

Brown turkey and onions in a skillet over medium-high heat until cooked through. Transfer to
slow cooker and add beans, chilis, tomatoes, tomato sauce, chili powder and cumin. Mix well.
Cook on high for 6 to 8 hours or on low for 10 to 12 hours. Serve with toppings of choice.

Nutrition facts (without toppings): carbs 46 g, fat 3.5 g, protein 41 g

3. BLACK BEAN STUFFED SWEET POTATO V
(Makes 3 Servings, great for meal prep)

MACROS: (Per Serving) 58 Carb, 9 Fat, 39 Protein

INGREDIENTS:
- 3 Large Sweet Potato
- 1 Small Can of Corn 1 Can Black Beans (Reduced Sodium)
- 1 Tbsp. Kerrygold Butter
- 1⁄2 Yellow Onion Chopped
- 1 oz. Light Cream Cheese
- 1⁄4 Cup Chobani Fat Free Greek Yogurt
- 6 Tbsp. Shredded 2% Cheese (Type based on your preference)

Directions:
Bake sweet potatoes wrapped in foil for 45 minutes- 1 hour at 350 degrees. This will vary based
on the oven. While they are baking, create a hash on a medium heat skillet with the corn,
butter, and onion. Feel free to add seasoning of choice. After corn is browned, set aside in a
bowl with the black beans.
After sweet potatoes are cooked, let them cool, and scoop out the insides. Mix cooked potato
with cream cheese, and greek yogurt. Gently mix corn mixture with potato mixture. Add salt
and pepper. Scoop this back into cooled skins. Sprinkle cheese on top and broil for 5 minutes.

4. PARMESAN CRUSTED CHICKEN AND PASTA

(Makes about 4 Servings, great for meal prep)
**Add recipe for chicken in MFP if you are having trouble dividing up the serving. Chicken
breast packs vary.

MACROS: (Per Serving - 6.5oz Chicken/1 cup of pasta)

60 Carb, 9 Fat, 57 Protein

INGREDIENTS:
- 2 lbs of Boneless Skinless Chicken Breast
- 1 Eggs
- Plain Bread Crumbs
- Grated Parmesan Cheese
- Traditional Spaghetti Sauce
- Spring Mix (can get the organic single-serving pack from Walmart)
- Whole Wheat Rotini Pasta
- Italian Seasoning
- Garlic Powder
- Salt
- Pepper

Directions:
Chicken: Mix 35g of Parmesan Cheese and 46g of Bread Crumbs in a bowl. In a second bowl,
crack your egg, **remove the yoke**. (You can keep the yoke if you can afford more fats per
serving.) Preheat skillet on medium heat. After seasoning chicken with Italian seasoning, garlic
powder, salt and pepper, grab chicken breast and dip in egg, then dip into parmesan and bread
mix. Then, place in skillet. Repeat for all chicken breast portions. Cook chicken breast for 6-8
minutes (or desired color brown), then flip over and cook until done.
*Poultry should reach 165 degrees Fahrenheit!
Pasta: Preheat about 2.5-3.5 cups of water on the stovetop. Mix in salt to taste. Let sit until
boiling. Measure out 4 servings of dry noodles. Add noodles to boiling water and cook until your
desired softness.
Spring Mix: Pre-heat skillet for a 2-3 minutes. Add in half a container of Spring Mix and season,
then toss until reduced and a rich green color. Takes about 4-6 minutes.

When all ingredients are done, place on a plate and add 2floz of spaghetti sauce on top!

SNACKS

1.) ALMOND BUTTER AND BANANA CHIA PUDDING (Serves 2) V

“This vegan-friendly dessert is all you need to curb those pesky cravings. Diets don’t have to be
boring!”, explains Katie.

MACROS: 45g Carbs, 28 Fat, 15g Protein

INGREDIENTS:
- 3 tbsp Almond Butter
- 1 tbsp Maple Syrup
- 1⁄4 tsp Vanilla Extract
- 1 cup Sweetened Almond Milk
- 1⁄4 cup Chia Seeds
- 1 Banana
- 1 oz Mixed Nuts
-
Instructions:
Stir the almond butter, male syrup, extract and almond milk into a bowl. Mix the chia seeds into
the bowl by hand and then pour the entire mixture into your choice of a container (mason jars
are the most fun! haha). Place the jar into the fridge overnight. Once removed, top with the
banana and any other toppings you may enjoy!

2.) “Sweet & Savory” Rice Cake and Protein snack!

MACROS: 48g Carbs, 10 Fat, 31g Protein

INGREDIENTS:
- 1 tbsp Peanut Butter
- 1 Chocolate Rice Cake
 - 2 oz Blueberries
- 10 grams Honey
- 1 Lightly Salted Rice Cake
- 56.5 g Low Fat Cottage Cheese
- 2 oz Delifresh Mesquite Turkey Breast
- ½ cup Plain, Nonfat Yogurt

Instructions:
Place rice cakes on plate. On the chocolate rice cake, place peanut butter only (or you can add
5g of honey on top of the peanut butter for the best rice cake combo in the world!). On the
lightly salted rice cake, place cottage cheese on top for spread, then stack turkey on top. Then,
add yogurt to plate, drizzle remaining honey on top and add blueberries. You can make any
combination of these items on the plate for your personal preference!

3. CEREAL

4. FRUIT

5. RICE CAKES

6. BE CREATIVE.
As long as you stay within the carb range, have some fun with this it’s your high carb meal! ;P