R.I.P.P.E.D.’s Energizing Meal Plan of the Month

What’s cookin’ #RIPPEDFam! We know, breakfast, lunch and dinner. Figuring out what you’re going to eat can be hard, especially when you’re factoring in the “D” in R.I.P.P.E.D.—diet that is. But you know we’re all in this together, so we’ve put together a meal plan that you can’t help but say “YES” to! We have 3 words to describe this meal plan: SWEET, SEAFOOD & SATISFYING. Let’s dig into the details.

BREAKFAST: Gluten Free Protein Pancakes with Strawberry Cheesecake Sauce

We had you at cheesecake, didn’t we? Start your day off with a sweet, yet totally guilt-free pancake recipe. It’s super easy and the blender does most of the work!

Strawberry “Cheesecake” Topping:

  • 1/2 cup nonfat cottage cheese
  • 1/4 cup light coconut or almond milk
  • 1/2 teaspoon vanilla
  • 1/2 teaspoon Stevia (or you could use Agave)
  • 3 strawberries

Pancake Ingredients:

  • 4 ounces nonfat cottage cheese
  • 3 egg whites
  • 1/2 cup gluten-free old fashioned oats
  • 1 tablespoon Chia seeds
  • 1 tablespoon ground flax
  • 1 teaspoon vanilla
  • 1/2 teaspoon baking powder
  • 1/2 teaspoon Stevia
  • 3 strawberries

Get the directions for this satisfying breakfast recipe.

LUNCH: Miso-Marinated Shrimp Salad

Seafood lovers are going to love this one. From the shrimp marinade to the Asian-inspired dressing, the ingredients in this recipe are sure to bring your taste buds to life. And if shellfish is not your thing, you can always swap out the shrimp for chicken.

Salad Ingredients:

  • 6 cups mixed greens
  • 1 cup snow peas, trimmed
  • 1 Persian cucumber, sliced
  • 20 asparagus spears, cooked and chopped (optional)
  • 4 radishes, sliced
  • 1/4 cup shredded carrot
  • 1/2 red bell pepper, sliced thin
  • 1 scallion, thinly sliced


  • 1 pound peeled, deveined shrimp or 1 pound cubed chicken
  • 1/4 cup low-cal coconut milk (from the carton, not can)
  • 1 tablespoon white or brown miso
  • 1 tablespoon peanut butter or almond butter
  • 2 tablespoons low-sodium soy sauce
  • 2 cloves garlic, crushed
  • 1 scallion, sliced
  • 2 tablespoons Z Sweet or Truvia
  • 1 teaspoon chopped ginger


  • 2 tablespoons peanut or almond butter
  • 2 tablespoons PB2
  • 1/4 cup coconut milk (carton)
  • 1 clove garlic
  • 2 tablespoon rice wine vinegar
  • 1/2 teaspoon stevia or 1 tablespoon Z Sweet
  • 1/2 green onion, sliced
  • 1/4 cup shredded carrots

Follow these directions to create this lunch recipe.

DINNER: Goat Cheese Stuffed Chicken with Prosciutto

End the day with a bang! This recipe is one for the books and will be a hit amongst your family. The recipe calls for a side of brussels sprouts, but you can always remix it with your own choice of veggie.


  • 4 chicken breasts
  • 5 ounces goat cheese
  • 4 teaspoons garlic paste
  • Mrs. Dash garlic and onion seasoning
  • 4 slices prosciutto
  • salt and pepper
  • 2 shallots, cut thin
  • 1 clove garlic, minced
  • 1/2 cup chicken broth
  • 1.5 tablespoons Dijon mustard
  • 1 tablespoon low-fat cream cheese
  • 1/3 cup low-fat milk
  • 1 tablespoon flour (you can sub a g-free flour)

Brussel Sprouts:

  • 1 shallot, thinly sliced
  • 1 bag sliced Trader Joe’s Brussels Sprouts
  • 3 slices Trader Joe’s Peppered Turkey Bacon, chopped*
  • 1/4 cup dried cranberries

Get the directions to bring this hearty recipe to life.

Happy cooking!

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