#RIPPEDFamily, are you ready for the start of the new school year? Some of our children have already started, while others are gearing up to hit the books again. Through this busy time, we want to help you stay focused on your health and fitness, while you navigate your back-to-school duties. We know the struggle can be real with getting back into the groove of things, so we’ve prepared the perfect back to school meal plan for your family.

Get in and out of the kitchen in no time with these simple and delicious recipes.


Quinoa Egg Cups: 8 large muffin cups.  Serving is 2 cups

Our two favorite things about these Egg Cups are that the oven does the cooking for you and you can grab it and enjoy it on the go. Breakfast is the most important meal of the day, so you want to make sure it’s convenient enough to make for busy mornings when everyone is scrambling to get out of the house. This recipe does the job.

  • 1 1/2 cups cooked and cooled Quinoa
  • 2 cups liquid egg whites
  • 2 whole eggs
  • 1 cup chopped spinach
  • 1/3 cup green onion
  • 1/8 c sliced olives
  • 1/2 Tsp Garlic Salt and/or Mrs. Dash, plus salt and pepper if desired
  • 1/4 cup low fat shredded cheese

Consider these veggies or fruits:

  • 1 Cup Mixed Bell Peppers
  • 1/4 Cup Onion
  • 1/2 Cup Zucchini
  • 1/2 Cup Cauliflower
  • 1/2 Cup Blueberries
  • 1/2 Cup Apples & Cinnamon
  • 1/2 Cup Raspberries and Chia Seeds

Follow these directions to create this breakfast recipe.


Protein Chocolate Peanut Butter Granola: Makes approximately 6 cups

This is a snack that can be easily packed in everyone’s lunch bag, whether they’re going to school or work. Store-bought granola bars are normally loaded with sugar and preservatives to for taste and longevity. But this recipe is packed with natural ingredients that add nutritional value to your diet. And it’s still tasty!


  • 1/4 cup peanut or almond butter
  • 1/2 cup unsweetened applesauce
  • 4 scoops low-carb, low-fat protein powder
  • 1/4-1/3 cup water
  • 2 teaspoons cocoa powder
  • 1/8 cup cacao nibs
  • 2 tablespoons flax (I use Spectrum Brand Chia, Flax, Coconut, Cocoa Blend)
  • 4 tablespoons low fat coconut shreds
  • 1/3 cup Z Sweet
  • 15 drops of chocolate liquid stevia drops
  • 1 1/2 cups old-fashioned oats

Follow these directions to create your snack.


Cauliflower Pizza: 2 Personal Pizzas

After a long day, the last thing you want to do is spend 2 hours in the kitchen. This recipe is to the rescue with its easy preparation process. The great thing about this recipe is everyone can pitch in and they’ll actually want to! After preparing the cauliflower crust, provide your family with several topping options and have them build their own pizzas. Genius, right?


  • 1 small bag of pre-washed cauliflower heads, or 1 very small head
  • 4 tablespoons coconut flour
  • 1 tablespoon almond flour
  • 2 tablespoons nutritional yeast (Bragg’s brand)
  • 1 tablespoon ground flax
  • 2 egg whites
  • 1 teaspoon garlic powder
  • 1 teaspoon onion/garlic Mrs. Dash
  • 1 teaspoon baking powder
  • 1/4 teaspoon salt
  • 1 teaspoon extra virgin olive oil
  • 1/4 cup shredded low-fat cheese

Create your personal pizzas with these directions.


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