Craving Lemon Pancakes Without the Guilt? This Summer Recipe Changes Everything…

Let’s be real, my friend – how many times have you wanted to dive into a warm stack of pancakes, but that inner voice kicks in with: “That’ll wreck my progress.” I hear it all the time, especially this time of year. Summer is here, the weather’s heating up, and the layers are coming off. And suddenly, the desire to lean out smashes right into your weekend brunch cravings.

But what if I told you: You can have your pancakes…and eat them too?

Say hello to CP’s Lemon Ricotta Protein Pancakes – a light, fluffy, tangy-sweet stack of comfort that fuels your goals instead of fighting them. Oh, and yes…they’re gluten-free and packed with 26g of protein per serving . (Take that, diner pancakes.)

Why You’ll Flip for These Protein Pancakes:

Bright, citrusy lemon flavor with creamy ricotta for richness and fluffiness.

Only 297 calories per stack – so you can actually volume eat and feel full and satisfied (not sluggish).

Made for Meal Prep – Freeze ’em and pop ’em in the toaster all week. Breakfast = done.

Scientifically speaking, high-protein breakfasts like this can reduce your hunger hormones and increase satiety (Leidy et al., 2015, Obesity). Translation? You’ll be full longer, and way less likely to grab that donut at 10am.

Perfect for Your Spring Wellness Goals: Lemon Ricotta Protein Pancakes

This season, it’s all about simple upgrades. With ingredients like part-skim ricotta, gluten-free pancake mix, and whey protein powder, you’re fueling your body with slow-digesting carbs and muscle-building protein – while still indulging in one of the most beloved comfort foods of all time.

You’ll be amazed how your cravings shift when your meals are both delicious and nutrient-dense. And the best part? You don’t have to restrict to succeed. You just need the right swaps, simple prep hacks, and a little flavor magic.

And if you’re tracking your macros? These pancakes slide perfectly into your carb cycle – especially on your high-carb days, when you need that extra fuel for training or energy.

So whether you’re crushing it with the KEPT app, just getting started on your transformation journey, or somewhere in between… this recipe will fit right into your wellness rhythm.

Ready to whip ’em up?

Click here to download the kitchen-friendly PDF version of CP’s Lemon Ricotta Protein Pancakes and get your spring mornings started right:
[Download the Recipe PDF]

You’ve got this, my friend. One promise, one pancake at a time.

Want more recipes like this delivered to your inbox? Let me know and we’ll make it happen!

The post Craving Lemon Pancakes Without the Guilt? This Summer Recipe Changes Everything… appeared first on Chris Powell.

The No-Gym Summer Muscle Plan: Maintain or Build in Just 15 Minutes a Day

Every summer, the No-Gym Summer Muscle Plan helps busy people stay on track despite travel, kids’ activities, late sunsets, and BBQ invites. Before you know it, your gym routine might be ghosted and that “I’ll just take a week off” turns into losing strength, muscle tone, and – worst of all – momentum.

But here’s the truth: you don’t need a gym to keep your muscle or metabolism strong. What you do need? A smart plan that fits real life, fast.

And that’s what this is.

Whether you’re working out in the living room, a hotel balcony, or a shaded patch of grass in the park, these 3 twenty-minute circuits will help you maintain – or even build – muscle this summer.

CIRCUIT 1: No Equipment, At-Home Hero

For when the kids are napping or Netflix is loading.

Do 3 rounds of each movement | 40 sec working / 20 sec resting. When all 3 rounds are complete, move to the next exercise.

1. Bodyweight Squats
   
   
2. Push-Ups (modify with knees down if needed)
   
   
3. Hip Thrusts
   
   
4. Superman Holds
   
   
5. Crunches
   
   
   

Progress tip: Add tempo (3 seconds down) or increase rounds weekly.

CIRCUIT 2: Outdoor Workout for the No-Gym Summer Muscle Plan

For when the sun’s out and you want your Vitamin D with a side of sweat.

Superset style | Alternate moves, 60 seconds each movement, 3 rounds of each set before moving to the next. 

1A. Walking Lunges (or Step-Ups on a bench)
1B. Incline Push-Ups (picnic bench or park rail)

2A. High Knees
2B. Triceps Dips (on bench or ledge)

3A. Bodyweight Rows (From a Picnic bench or Rail)
3B. Hollow Body Hold (for core and posture)

Pro tip: Get your kids or dog involved for bonus steps!

CIRCUIT 3: Resistance Bands or Dumbbells

For when you’ve got minimal gear, maximum commitment.

Circuit style | 3 rounds, 12 reps each. The weight should be heavy enough so that the last 3 reps should be very difficult or unable to complete!

1. Goblet Squats (with a dumbbell)

    

2. Bent Over Rows (with a dumbbell)

    

3. Lateral Delt Raises (with dumbbells)

    

4. Bulgarian Split Squats

    

5. Weighted Sit-Ups
   

    

Scaling tip: Increase reps for maintenance, increase weight or time-under-tension for growth.

Stay on Track with Your No-Gym Summer Muscle Plan

You can find more workouts like this in the Body Weight HIIT or HIIT Advanced programs inside the Training Promise of the KEPT app.

Track. Swap. Repeat. Progress = Success!

Remember, my friend—your body doesn’t know if you’re in a gym… it only knows tension and consistency. Show up for 20 minutes. Show up for yourself. Let’s keep the strength, the tone, and the transformation going strong this summer.

The post The No-Gym Summer Muscle Plan: Maintain or Build in Just 15 Minutes a Day appeared first on Chris Powell.

Bloat, Weight, or Muscle? How to Decode the Scale This Summer

You step on the scale…
It’s up 3 pounds.

Instant panic.
“Did I blow it?”
“Am I gaining fat again?”
“What’s the point of all this?”

But hold up. Before you spiral, you need to know this:

Not all scale weight is fat.
And the truth? Most of the time – it’s not.

Summer’s Here. So Is the Scale Anxiety.

Summer naturally leads to more social eating, salty food, refreshing (but sugary) drinks, travel, hot weather, and…less clothing.

That’s a recipe for body consciousness overload.
And when the number on the scale doesn’t match how hard you’ve been working, frustration sets in fast.

But here’s the truth: the scale isn’t a fat detector.
It’s a reflection of many things – some of which have nothing to do with your progress.

Let’s break it down.

What the Scale Is Actually Measuring

Your body weight includes:

• Fat
• Muscle
• Water
• Food in your digestive tract
• Organs
• Bone

And is strongly impacted by:

• Hormonal fluctuations
• Inflammation (in the gut and muscle)
• Sodium and carb intake
• Bowel regularity
  
  

In fact, a sudden 2–5 lb weight gain in a day is almost always water, inflammation, or digestion – not fat.
According to Mayo Clinic research, you’d need to eat 3,500 extra calories to gain a pound of fat – that’s over 7,000 calories above maintenance for 2 lbs (Hill et al., 2012).

4 Ways to Track Progress Beyond the Scale

Because if you’re relying on just one number, you’re missing the full story.

1. Progress Photos – Snap pics with the same lighting & same outfit, every 3–4 weeks

2. Measurements – Measure your waist, hips, thighs & arms monthly

3. NSVs (Non-Scale Victories) – Take note of changes in things like energy, sleep, mood, strength & consistency

4. KEPT App Promise Tracking – Log your wellness habits to build confidence & generate real momentum

The post Bloat, Weight, or Muscle? How to Decode the Scale This Summer appeared first on Chris Powell.

The Ice Cream That Loves You Back: A Summer Treat for Fat Loss & Flavor Wins

The sun’s out, the temps are rising, and so is your craving for something cold, creamy, and comforting. After all, if you’re in the middle of a wellness journey – or gearing up to start one – summer treats can feel like a cruel joke.

You’re watching your calories… your carbs… and suddenly every bite of ice cream becomes a math equation.

But here’s the truth: Restriction is not the answer. Replacement is.
Above all, your mindset matters.

And that’s where this magical, macro-balanced creation comes in:
CP’s Vanilla Caramel Churro Ice Cream  –  a delicious high-protein ice cream designed to satisfy both your taste buds and your fitness goals.

Let’s Talk Volume Eating (aka: More Food, Less Hunger)

Here’s a transformation secret I teach all my clients:

Hunger is the enemy of consistency.
If you’re constantly battling it, you’re not going to win long-term.

But when you volume eat – filling your plate (or bowl!) with low-calorie, high-protein ice cream and other high-protein foods – you stay full, satisfied, and on track.
Consequently, your chances of success improve dramatically.

This ice cream recipe was designed for that. Using a Fairlife Vanilla shake as the creamy protein base, plus sugar-free pudding, cinnamon, caramel syrup, and a little love from a Ninja Creami… you’ve got a treat that feels indulgent, without sabotaging your goals.

Sweet Cravings with a Strategy

Cravings don’t mean you’re weak – they mean you’re human. But giving your brain what it wants within your plan? That’s where the real power lies.

In fact, strategically satisfying cravings helps reduce binge episodes and increases adherence to your program (Wing & Phelan, Am J Clin Nutr, 2005). Accordingly, you’re more likely to stay on track when you’re not feeling deprived.

It’s a Recipe, a Ritual, and a Reset

The whole process is a 3-minute prep and a next-day freezer finish. But trust me: it’s more than a recipe. It’s a moment. A ritual. A reminder that your transformation journey doesn’t have to feel like punishment.

It can taste like cinnamon caramel happiness.
And it can fit perfectly into your Carb Cycling plan, your calorie target, and your KEPT promise streak.

Let’s Make This Happen

You can download the kitchen-friendly, clickable, printable PDF with all the measurements, steps, and pro tips right here:

CLICK HERE FOR THE RECIPE PDF

Track it inside the KEPT app.
Share it with a friend.
Scoop it into a bowl, top it with crushed Cinnamon Chex, dust it with cinnamon, and churro chill out, my friend

In conclusion, let’s keep it sweet, smart, and strong this summer.
More joy. Less restriction. More YOU.

The post The Ice Cream That Loves You Back: A Summer Treat for Fat Loss & Flavor Wins appeared first on Chris Powell.

Your Summer Identity Shift: The 90-Day “I Am” Reset

It’s easy to get stuck in cycles.

You start strong with a workout program…
You prep a few healthy meals…
You even crush week one.

But by week three? You’re saying things like:

“I always fall off.”
“I’m just not that disciplined.”
“I’ve never been able to stick with it.”

That voice? That’s not your reality.
That’s your identity talking – and if you don’t change it, your results won’t stick either.

Why Summer Is the Perfect Time for Your 90-Day Identity Reset

Summer gives us natural momentum: longer days, more movement, lighter foods, fewer layers.

It’s a fresh season – both literally and mentally. That makes it the ideal window for a 90-day reset.

Why 90 days? Because identity isn’t changed overnight. It’s built through repetition and proof. And 90 days gives you both – with enough time to build the evidence of your new self.

The Neuroscience Behind “I Am”

Your brain is always working to stay consistent with who you believe you are – even if that identity is outdated, limiting, or borrowed from your past.

According to research in Behavioral and Brain Sciences, the brain uses predictive coding – meaning it will literally filter your experiences based on what it already believes about you (Clark, 2013).

If you believe you’re “not consistent,” your brain will subconsciously seek evidence to confirm it.
But if you consciously rewrite that belief, your brain starts looking for new proof.

Your Summer Shift: How the 90-Day Identity Reset Transforms Habits

Step 1: Pick 1–2 Core Identity Statements

Choose identity-based declarations that reflect the person you want to become. Keep them short, emotional, and in the present tense:

• “I am a person who moves daily.”

   

• “I am someone who follows through.”

   

• “I am calm in chaos.”

   

• “I am committed to my health.”

   

Design Tip: Use sticky notes or phone widgets with your “I Am” statement. Place them on your bathroom mirror, fridge, and lock screen for constant exposure.

Step 2: Anchor It to Daily Action

Attach your identity shift to a daily action that reinforces it. Small, repeatable habits build the evidence your brain needs to believe it.

Example:
“I am someone who moves daily” → 10-minute morning walk.
“I am someone who keeps promises” → Log your KEPT app daily streak.

Bonus Tip: Use the KEPT App to track 90 days of promises under your selected pillar (Movement, Nutrition, Mindfulness, etc.) for habit reinforcement.

Step 3: Speak It Before You See It

Every morning, say your identity statements out loud.
Say them again during moments of challenge – especially when you want to quit.

This rewires your subconscious through self-directed neuroplasticity (Creswell et al., 2007).

Let this summer be the one where it all changes—not because you set a goal… but because you committed to your 90-Day Identity Reset and became someone new.

Let’s keep it goin’, my friend. Let’s keep it goin’, my friend.

The post Your Summer Identity Shift: The 90-Day “I Am” Reset appeared first on Chris Powell.

The Wellness Window: 6 PM Habits That Heal Hormones, Sleep, and Stress

You powered through another busy summer day – maybe work, errands, even a workout – and now it’s 6 PM. You should be winding down…
But instead? You’re wired.
Cravings are kicking in. Your brain is still spinning. And sleep? That’ll be a fight for future-you.

What you do in the hours between dinner and bedtime has the power to make or break your body’s recovery systems. And in the long, sunny evenings of summer, it’s easy to sabotage that delicate balance without even realizing it.

The Evening Equation

(Breathwork + Walk + Mindfulness + Sleep Prep) = Hormonal Harmony

Even when the world is bright and busy, your body needs rhythm.
Reclaim your 6 PM hour—and you’ll sleep deeper, burn fat more efficiently, and wake up with more clarity and calm.

Remember, it’s not just about what you do—it’s when you do it.

You’ve got this, my friend.

The post The Wellness Window: 6 PM Habits That Heal Hormones, Sleep, and Stress appeared first on Chris Powell.

Healthy Comfort Food: CP’s High-Protein, Low-Fat Cheesy Scalloped Potatoes

Do you ever feel like when you’re on a fat loss cut it’s like you’re not even allowed to eat potatoes?
You’re eating clean and crushing it in your workouts…
Then Sunday dinner arrives, and someone places a platter of creamy, cheesy scalloped potatoes on the table.
All of a sudden, your self-discipline is MIA, and your “just a taste” turns into a 600-calorie detour.

Here’s the good news:
You don’t have to part with your favorite side—you just have to make it over.
And that’s exactly what we have done here with CP’s Cheesy Scalloped Potatoes, a perfect fit for your fat loss recipes collection.

High-Protein Sauce: The Secret Behind These Comfort Food Potatoes

The creamy base is made with cottage cheese, egg whites, some reduced fat (or nonfat) cheddar cheese, and cheddar cheese powder—not heavy cream or butter.
That means fewer calories, more protein, and lasting satisfaction, key elements of any high-protein potato recipes for weight loss.

Studies show meals higher in protein increase thermogenesis and reduce appetite—helping you stay on track toward your fat loss goals.
(Source: Westerterp-Plantenga, 2003 – Physiol Behav)

Low-Fat, Super-Full: Why This Dish Fits Any Fat Loss Plan

By swapping full-fat dairy for low-fat cottage cheese and using just enough reduced fat shredded cheddar, this dish delivers all the creamy flavor without the 18-30g of fat found in traditional scalloped potatoes.
The result?
A low-fat cheesy scalloped potatoes recipe that satisfies without sabotaging your deficit.

Volume Eating Potential

Want a bigger portion?
Double up your greens like spinach or broccoli and pair this side with a lean protein such as grilled chicken or turkey.  

Or eat two portions of potatoes. They’re low in calories so that you CAN eat two if you want!!

CP’s Coach Tip:

“Not all comfort foods have to be forbidden. They just need to be repurposed to serve your goals—not fight against them.”
This is comfort food that supports transformation at its finest.

Ready to Dig In?

Visit the printable, kitchen-friendly version of CP’s Cheesy Scalloped Potatoes.
Simple to save, print, and follow while you cook!

Final Thought:

The fact is—there’s no need to let go of the foods you crave for comfort.
You simply have to transform them into tools that help you move forward.
So the next time your cravings whisper “cheese and potatoes,” you can confidently say…
“Absolutely.”
Because this version? It works.

The post Healthy Comfort Food: CP’s High-Protein, Low-Fat Cheesy Scalloped Potatoes appeared first on Chris Powell.

Wishing for a huge, juicy, cheesy burger…
Also trying to find summer fat loss meals to get back on track?
You’re not alone, my friend.
The fight between flavor and fitness goals is a struggle.

Most of us have been there:
Trying to eat “clean” all week… but then the cravings sneak in.
You hit that drive-thru cheeseburger, and then BAM! The wheels fall off the wagon.

But what if you could enjoy the best part of the burger: the juicy meat, the cheese, the spread, – without the guilt, the bloat, or the energy crash?
Enter the ultimate solution: the Cheeseburger Salad.

CP’s Cheeseburger Salad: A High-Protein Salad Solution!

Same rich, savory taste…
Only this time? It’s just 309 calories with a whopping 35g of protein and only 13g of carbs! – making it a perfect fat loss meal for your summer body arsenal.

Breakdown per serving:

• Calories: 309
• Protein: 35g
• Fat: 10g
• Net Carbs: 13g
• Prep Time: Under 10 minutes
• Price: Only $4.00 per serving (compared to $12+ at popular burger bowl spots)

And because it’s so light and macro-friendly, you can volume eat this one like a boss – double the greens, or add pickles, tomatoes, or shredded lettuce for extra crunch without extra carbs or calories.

Oh and for the dressing? Instead of a tablespoon…how about 1/4 cup of it! You get to drench the entire bowl in burger joint flavor. Want more? Another 1/4 cup is only 48 more cals & 5 more grams of protein. Never hold back on the spread again. You’re welcome

The Science of Why This Cheeseburger Salad Helps Support Your Fat Loss Goals

Protein Keeps You Full Longer

High-protein meals reduce hunger hormones and increase satiety, helping you stay on track throughout the day – preventing cravings.
Source: Westerterp-Plantenga et al., 2009 – Am J Clin Nutr.

Volume Eating = Lower Calorie Density

Drop the bun and greasy sides, and you lower your calorie intake — but not the satisfaction.
Salad-based meals help you eat more food in a lower-calorie package, promoting fullness and satisfaction.
Source: Rolls et al., 2005 – Obes Res.

Customizable for Any Diet Plan

Whether you follow low carb, keto, or carb cycling, this recipe adjusts easily. You can tweak ingredients to meet your own macro goals for the day.

Chris’s Coaching Corner: Outsmart Your Cravings

“You don’t need to give up flavor to reach your goals –  you just need to know how to outsmart your cravings.”

Here’s why this healthy cheeseburger recipe wins:

• Fulfills burger cravings with real beef and cheese
• Helps maintain muscle with 35g of protein
• Preps in under 10 minutes for fast clean-up
• Works for both low carb and high-carb days

Tip: Add CP’s Air fries, Sweet potato air fries or CP’s Baked Potato Skins for added starch on High Carb Days!

CP’s Cheeseburger Salad vs. Fast Food Cheeseburger Bowl

Grab the Interactive, Kitchen-Ready PDF:

Download the full CP’s Cheeseburger Salad Recipe PDF—ideal for printing or pulling up on your phone while cooking. Quick steps, simple ingredients, big flavor.

Final Thought: Upgrade, Don’t Eliminate

You don’t have to eliminate your favorite foods—you just need to upgrade them.
This cheeseburger salad proves you can enjoy amazing flavor while crushing your fat loss goals.

When the burger cravings hit next time,
You’ll know exactly what to make: the best fat loss cheeseburger salad!

Want to track this recipe? It’s already loaded into your KEPT App library with hundreds of other quick low carb high protein meals — made for real-life, yummy transformation journeys.

The post Cheeseburgers for Fat Loss? Yep. appeared first on Chris Powell.

Trying to lose weight, but dessert keeps whispering in your ear?

You’re not alone.

Classics like old school strawberry shortcake clock in over 420+ calories and 45g of carbs per serving… and have you STARVING for more sugar shortly after your last bite.

So, you try to skip it entirely – and instead end up face first in the cookie jar by 8 p.m. 

But what if I told you you can have your shortcake and eat it, too! – with way less sugar, way more protein, and none of the cravings afterward (or guilt!)?

Let me present your new sweet obsession: 

CP’s Protein Strawberry Shortcake Cups

This dreamy dessert is also:

• Low Carb (only 5 net carbs)
• Light, Fluffy, & Creamy
• Packed with protein
• Super satisfying

And it’s a mere 211 calories per serving, with just 5g net carbs and a respectable 13g of protein to boot. So you can fit a couple of these in for a delicious treat on a low carb day, a high carb day, or anytime!

They’re solid to whip up in advance and freeze for later, too! Oh, and the kids love them as well

Nutrition Per Serving:

• Calories: 211
• Protein: 13g
• Net Carbs: 5g
• Fat: 13g
• Cost: $1.45 per serving (down from $3.00+ for traditional shortcake)

Why This Dessert Is a Winner for Your Health

Protein for Sustained Energy

Every serving is packed with 13 grams of protein to keep you going strong.
Protein fights the urge to snack and helps control blood sugar throughout the day, making you feel fuller so you don’t graze late at night.
(Leidy et al., 2015 – Am J Clin Nutr.)

Low in Sugar = Low Crash

This low sugar dessert ditches the sugar bomb in favor of sugar-free syrup and the natural sweetness of strawberries — no spike, no crash.

Supports Muscle Maintenance

That’s 13g of protein (Whey Protein + Greek yogurt) to help keep your lean muscle intact, even when you’re cutting calories.

Low Carb? Gluten Free? Check!

Thanks to almond flour in the base and yogurt on top, you’re getting a gluten free, low carb rich but healthy strawberry shortcake recipe without the flour, oil, gluten and sugar calorie bomb.

Pro Tips to Customize Your Strawberry Shortcake Cups

Post-Workout Win:

Toss in an extra scoop of protein powder to amp up the macros.

Low Carb Swap:

Substitute coconut cream for Cool Whip to keep it even lower carb.

Meal Prep Friendly:

Prepare in advance and refrigerate — stays fresh up to 3 days.

Feeling Wild?

Top with a few sugar-free chocolate chips for a fun upgrade.

Ready to Make It?

Click here for the kitchen-friendly, interactive PDF of CP’s Protein Strawberry Shortcake Cups.
Perfect for saving, printing, or reading on your phone while baking!

Final Thought

You don’t have to forgo dessert to meet your goals.
You simply need savvier dessert swaps that actually support your body and your mission.
This is how we transform successfully — without constantly feeling deprived.

Because you should be able to savor every, single bite of your transformation.

Would You Like to Track This Dessert in Your Plan?

It’s already pre-installed in the KEPT App — your one-stop shop for nutrition, workouts, mindset, and habit tracking.

The post Dessert Without the Downfall: Introducing CP’s High Protein Strawberry Shortcake Cups appeared first on Chris Powell.

The Power of Protein: Your Metabolism’s Best Friend

You’re eating smaller portions, trying to “be good,” maybe even skipping meals altogether…
But the hunger just won’t quit.
You’re constantly fighting cravings, and wondering:

“Why am I still hungry?”
“Why is this fat not coming off?”

Here’s what most people miss:
It’s not about eating less – it’s about eating smarter.

And the smartest macro of them all?
Protein.

 Why Protein Is So Powerful

Protein isn’t just for bodybuilders—it’s for anyone who wants to:

• Burn more fat
• Stay fuller longer
• Preserve lean muscle
• Boost their metabolism naturally

Let’s break down why protein earns the MVP title:

1. It Cranks Up Your Metabolism

Protein has the highest Thermic Effect of Food (TEF)—that’s the energy your body uses just to digest it.

20–30% of protein’s calories are burned through digestion.
Source: Westerterp, 2004 – Nutrition & Metabolism

So when you eat 150 calories of lean chicken breast, your body only absorbs around 120. That’s like a little metabolic bonus at every meal.

Compare that to carbs (5–10%) and fat (0–3%), and it’s clear:
Protein works harder for your fat loss goals.

2. It Naturally Reduces Appetite

High-protein meals help regulate hunger hormones, keeping you satisfied longer and reducing mindless snacking.

Leidy et al., 2015 – Am J Clin Nutr
Participants eating a higher-protein diet reported significantly reduced cravings and nighttime snacking.

No willpower needed—your body just stops screaming for more food.

3. It Preserves Muscle (Which Burns More Fat)

When you’re in a calorie deficit, you’re not just losing fat – you risk losing muscle.
And less muscle = a slower metabolism.

Protein (paired with resistance training) helps you preserve and build lean muscle tissue, which burns more calories even at rest.

Pasiakos et al., 2013 – J Nutr

How to Use Protein to Boost Your Fat Loss

Goal: Aim for 0.7–1 gram of protein per pound of goal body weight.
So if your target weight is 150 lbs, shoot for 105–150g of protein per day.

Here’s how to get there:

1. Start Strong at Breakfast

Protein in the morning helps balance blood sugar, reduce cravings, and improve focus.

Easy options:

• Protein Shake based meals
• Greek Yogurt or Cottage Cheese based meals
• Eggs + egg white based meals

Or ANY of my Deliciously Fit Comfort Food Breakfast Options! 

2. Build Every Meal Around Protein

Make it the main event—not the sidekick.

Lean options include:

• Chicken, turkey, fish, eggs, lean beef
• Tofu, tempeh, or lentils for plant-based
• Protein-rich dairy like cottage cheese or high-protein wraps

3. Make Snacks Work For You

Instead of skipping snacks, make them count.

Smart ideas:

• Protein bars (low sugar)
• Cottage cheese with fruit
• CP’s Protein Shortcake Cups or Chocolate PB Ice Cream (yes, really )

4. Meal Prep with Protein First

Whether you batch cook or build meals on the fly, prioritize prepping protein sources for the week.

Try:

• Grilled chicken thighs
• Ground turkey taco mix
• Boiled eggs, protein muffins, or air fryer meatballs

Track your meals and macros in the KEPT App, where protein-rich recipes are already loaded and customizable.

The post The Many Benefits of Protein: Your Metabolism’s Best Friend appeared first on Chris Powell.