🍴 These 4 meals helped my clients drop over 1000lbs to start the year.
Easy & simple to make, delicious + my clients won't stop requesting them.
I’ve written a lot of meal plans — but some meals just stick.
To kick off the week, I wanted to share a few go-to meals that have become client favourites in 2025 — showing up on repeat and helping fuel over 1000lbs lost so far this year.
They’re high-protein, easy to prep, and taste way better than they have any right to.
Below, I’m sharing the foundational version of each meal — simple templates you can adjust based on your own calorie and macro needs. I’ll also highlight a few of the key ingredients in each recipe and the nutritional superpowers they bring to the table — plus the brands I personally use when it counts.
Let’s get cookin’ 👨🏽🍳
🧬 Coach Matt’s LiveTo120™ Longevity Smoothie
Daily ritual. Nutritional powerhouse. My go-to for fuel, focus, and long-term health.
Ingredients (1 serving):
140g frozen organic wild blueberries
375ml Earth’s Own Unsweetened Vanilla Almond Milk
15g organic cocoa powder
1 scoop vanilla vegan protein powder
(I rotate between Beyond Yourself Vegan Vanilla and MRE Lite Peanut Butter Cookie)⅛ tsp Celtic sea salt
1 serving ashwagandha
1 serving maca root
Optional: 1 serving Hawaiian spirulina
Macros (approx):
📊 330–350 cals | 25–30g protein | 30g carbs | 10–12g fat
Why it works:
This smoothie isn’t just breakfast — it’s built for cellular resilience. Every ingredient here pulls weight:
🥶 Wild blueberries – High in anthocyanins and fibre; support brain health and oxidative stress
🍫 Cocoa – Rich in iron and flavanols that improve blood flow and mood
🧂 Celtic sea salt – Adds trace minerals and supports hydration
🌿 Ashwagandha + Maca – Adaptogens that support hormone balance, energy, and stress response
🌊 Spirulina (optional) – A complete plant protein with B vitamins and anti-inflammatory properties
Why My Clients Love This:
It’s simple. Tastes like chocolate. And actually does something — most report improved digestion, fewer crashes, and more stable energy all morning. It’s become a non-negotiable for a lot of my clients because it’s fast, satisfying, and hits like a ritual.
As a coach, I love this as a first-meal foundation: it’s consistent, gut-friendly, and micronutrient-rich — which means better adherence and better data to coach from.
🥞 Cottage Cheese Protein Pancakes
Fluffy, macro-balanced, and made to keep you full for hours - Aunt Jemima got nothin’ on Coach Matt.
Ingredients (1 serving):
50g gluten-free pancake mix
90g Nordica Lactose Free Cottage Cheese
1 organic free-range egg
1 scoop Maple & Brown Sugar Protein Powder
90ml Fairlife Microfiltered Low Fat Milk
Dash of cinnamon
Dash of brown sugar stevia
⅛ tsp Celtic sea salt
Optional: dash of guar gum for texture
Topping: Steeves Sugar-Free Maple Syrup (or your preferred)
Macros (approx):
📊 370–390 cals | 38g protein | 40g carbs | 10g fat
Why it works:
This combo hits hard on protein, satiety, and blood sugar stability — without sacrificing taste or texture.
🧀 Cottage cheese – Slow-digesting casein + calcium = longer fullness and muscle support
🥚 Eggs – Rich in choline and fat-soluble vitamins for hormone and brain support
🥞 Gluten-free mix + protein powder – Balanced carbs and extra leucine for lean mass retention.
🧂 Celtic sea salt + cinnamon – Supports insulin sensitivity and flavor without sugar overload
Why My Clients Love These:
High-protein and nostalgic — these hit the sweet spot between comfort food and performance nutrition. Clients tell me they’re incredibly filling, easy to make, and somehow never get old.
They’re also a win from a coaching standpoint — they help clients hit protein targets without overthinking, and because they feel like a treat, they reduce cravings elsewhere.
🌮 Vilma’s Turkey Tacos
Crunchy, creamy, and inspired by one of my favourite clients from El Salvador.
Ingredients (1 serving):
3–4 Casa Bonita organic yellow corn tortillas (10–15g carbs each)
120g organic ground turkey thigh
50g avocado, mashed
Diced white onion (to taste)
1–2 tbsp hot salsa
15g shredded cheddar cheese
Garlic salt + dill for seasoning
Macros (approx for 3 tacos):
📊 460–500 cals | 32g protein | 35g carbs | 25g fat
Why it works:
These tacos hit every texture craving — crispy, creamy, spicy — with balanced macros and blood sugar-friendly fats. The ingredients are simple but strategic:
🦃 Ground turkey thigh – Higher in iron and zinc than breast, and more flavorful; supports thyroid and metabolism
🥑 Avocado – Potassium-rich, full of monounsaturated fats for blood sugar regulation and hormone support
🧅 Onion – Prebiotic + sulfur compounds support gut and immune health
🌽 Corn tortillas – Gluten-free, digestible carb source with fiber to balance glycemic load
How they’re made:
I mash the avocado with diced onion and garlic salt to make a quick spread. While the turkey cooks (seasoned with garlic salt and dill), I lightly grill the tortillas for texture. Once built: creamy base, turkey, salsa, and a sprinkle of sharp cheddar on top, these have been a staple lunch for Jodii & I for months.
Why My Clients Love These:
Tacos are a structure — not a strict recipe. These are adaptable to whatever protein, salsa, or toppings they have on hand, so clients rarely get bored.
They’re also quick to prep, easy to batch, and feel more like “real food” than something from a meal plan. From my side as a coach, I see consistency go up every time tacos are in rotation.
🍕 Bison Pizza Pockets
A newer favorite that feels indulgent — but hits every macro target.
Ingredients (1 serving / makes 2 pockets):
For the dough:
100g gluten-free + buckwheat flour mix (roughly 60g carbs)
80g Siggi’s plain low-fat Greek yogurt
Dash of guar gum
Italian seasoning
Sea salt
Olive oil (to handle and shape dough)
For the filling:
90–120g cooked organic ground bison
1/2 cup light tomato sauce
15g plain cream cheese
Dill spice + fresh chopped chives
Macros (approx):
📊 500–550 cals | 35–40g protein | 60g carbs | 15–18g fat
Why it works:
These are macro-balanced comfort food — easy to prep, loaded with flavor, and packed with nutrients that support hormone health, lean mass, and digestion.
🦬 Ground bison – Lean, high in iron and B12 for energy, oxygen transport, and recovery
🌾 Buckwheat flour – Naturally gluten-free and rich in prebiotic fiber and magnesium
🥛 Greek yogurt – Adds protein and probiotic benefit while keeping the dough soft
🧂 Italian spices + sea salt – Bring flavor without sugar or junk ingredients
How we make then:
I pre-cook the bison with tomato sauce, cream cheese, dill, and chives. While it simmers, I mix the dough ingredients, oil my hands, and shape the dough into thin circles. I spoon in the filling, fold, and press the edges before baking at 425°F for 20–25 minutes.
They come out crispy on the outside, cheesy inside, and way more satisfying than anything store-bought.
Why My Clients Love These:
They feel like a throwback, but they deliver. Clients love how satisfying these are — and how they can prep a whole batch on a Sunday and just grab them through the week.
You can swap the meat, switch the cheese, or add veggies to dial in the macros. From a coaching standpoint, this kind of flexibility makes compliance easier without losing structure — which is the whole game.
😁 Success = finding meals you love on repeat.
The reason these meals work so well isn’t just the ingredients — it’s the structure and thought processes behind them. Every week, I’m reviewing client data, checking in on consistency, adjusting based on what their body needs and what fits their lifestyle.
Meals rotate often — sometimes weekly — but if something’s working, we keep it in for a phase and squeeze every bit of progress from it.
If you’ve been enjoying these breakdowns, scroll through our Substack — we’ve written plenty on how to diet successfully without burning out.
And if you're ready to take your next step, I'm currently taking on new clients for 8, 12, and 16-week summer weight loss or transformation programs.
➤ Fill out my New Client Application or shoot me a text at 902-237-5326 if we haven’t connected in a while.
Let me know which meal you're excited to try — or if you want a custom plan tailored to your goals, I’m always here to build one.
Hope you’re enjoying these little articles we’re bringing to you each week, we’ll be back in a few days with a new one delivered right to your inbox!
—Coach Matt