Fit Smart Fast - The Cookbook - 30 Recipes for High-Protein, Easy-to-Track Weight Loss

Sep 28, 2026

Fit. Smart. Fast. is a 30-recipe cookbook built for fast, delicious, easy meals that support healthy weight loss and simple tracking. Recipes are designed with roughly 300–500 calories, high protein, and nutrition synced with MyFitnessPal for calories, carbs, protein, fat, fiber, and sugar. Meal prep guidance emphasizes high-yield portions, one-pot completeness, and practical timing. Notes also address snacking limits, lower-sugar sweeteners using liquid stevia, and how to track recipes in MyFitnessPal.

LanguageEnglish

CategoryHealthcare

FormatPDF

Pages36

Reading Time1 h 31 min

AccessFree to download

Recipes

Breakfast and bowls

Lunch and dinner

Soups, salads, and sides

Notes from the Author

Meal Prep

Meal Timing

What About Snacks?

What About Sweeteners?

How Does the MyFitnessPal Tracking Feature Work?

Fit. Smart. Fast. Table of Contents 3…Notes from the Author 6…Recipes 6… Berry Blast Smoothie (V) 7…Apple Breakfast Hash 8…Herbed Ricotta with Toast (V) 9…Acai Breakfast Bowl (V) 10…Smoked Salmon Tartines (P) 11…Oatmeal Crunch (V) 12…French Omelet du Fromage (LC, V) 13…Slow Cooker BBQ Sandwich with Cole Slaw 14…Filipino Chicken Adobo 15…Hearty Turkey Chili (LC) 16… Thai Coconut Soup 17…Quesadillas with Salsa 18… White Chicken Chili 19…Italian Stuffed Peppers 20…Tangy Lime Chicken Salad 21…Healthy Mac and Cheese 22…Thai Chicken Peanut Satay (LC) 23…Turkey Quinoa Meatballs (LC) 24…Tandoor Chicken Bowl (LC) 25…Shrimp and Black Bean Salad (P) 26…Lemon Pepper Salmon (P) 27… California Quinoa Bowl (V) 28…Greek Salmon Protein Bowl (V) 29…Curried Lentil Bowl (V) 30…Shakshuka with Feta (V) 31…Mediterranean Chickpea Pesto Salad (V) 32…Butternut Squash Stew (V) 33…Loaded Southwest Sweet Potato (V) 34…Easy Lentil Soup (V) 35…Huevos Rancheros (V) V– Vegetarian P – Pescatarian LC – Lower-Carb Notes from the Author I wrote this cookbook to make life easier for people like my clients, who want fast, delicious, easy meals that are also healthy and easy to track. The result is 30 recipes, which are all: • Between 300-500 calories • High in protein • Synced with MyFitnessPal (calories, carbs, protein, fat, fiber, and sugar) for easy tracking • Designed to create easy and balanced weight loss with a high level of energy More than half of the recipes are also vegetarian or pescatarian, at the request of my private Facebook group, Habits First, which you can join here! Meal Prep One of the most important aspects of this cookbook is that most of the recipes are designed to yield 6-8 servings, which means that leftovers are convenient and can be frozen or stored in the refrigerator. When people hear the phrase “meal prep,” they picture rows of containers with chicken breast, broccoli, and sweet potato. I want to disrupt that image, because meal prep doesn’t have to mean “dry and boring.” Instead, I see meal prep as a way to cook lots of easy food at once to make life easier (especially breakfast!), and to emphasize one-pot dishes – or at least complete meals without tons of components that require separate storage or assembly. I try to picture you running out the door with your briefcase or your kid (or both) under one arm, trying to figure out what you’re going to pack for lunch. Meal prep makes this easy. Meal Timing Many of my clients, both in-person and online, ask if meal timing strategies like fasted cardio or intermittent fasting are right for them. This is an individual decision that only you can make, but I don’t usually recommend strategies like fasting. I generally take this position because I think that smaller fasts can be introduced throughout the day in a way that promotes weight loss, without having to forego meals or skip days of eating. In general, I recommend: • Waiting at least 12 hours to eat overnight (i.e. have your nighttime snack at 8 PM and your breakfast at 8 AM) • Waiting to eat 3-5 hours between meals • Timing your most carbohydrate-rich meals after your most vigorous exercise (i.e. a tough morning workout followed by the Acai Breakfast Bowl, or a hard after-work gym session re-fueled by the Curried Lentil Bowl) What About Snacks? You’ll notice that snacks don’t feature prominently in the cookbook. This is intentional – I don’t think that people should snack very much. Snacking can often become a reflexive activity to fill time, relieve boredom, or soothe emotions. Even though eating is enjoyable, we want to keep its role confined to mealtimes and not as a time filler. If you need an afternoon snack (i.e. you have a 5+ hour wait between lunch and dinner), I recommend having apiece of fruit with a handful of nuts or a nonfat, plain Greek yogurt. I highly recommend reducing processed foods – even energy bars. Th

FAQs

How does the MyFitnessPal tracking feature work in practice?

Search “Fit Smart Fast” plus the recipe name in MyFitnessPal to find matching entries. Tracking works when you follow the recipe instructions; if you change recipes, you can create your own MyFitnessPal recipe by adding food and ingredients to generate per-serving nutrition facts.

Sep 28, 2026

Uploaded by EvelynWrites