Tonya Spanglo

Pulled Pork Bowl Recipe 🍖🍠
Ingredients：
1 cup pulled pork (cooked and shredded) 🍖
1/2 cup roasted sweet potatoes 🍠
1/4 cup pickled cucumbers 🥒
1/4 cup pickled red onions 🧅
1/2 cup coleslaw (with a creamy dressing) 🥗
Salt & pepper to taste 🧂

Migraine remedy ☕️💕
Order a large French vanilla iced coffee, add one or two shots of espresso, then top it off with whipped cream and a caramel drizzle.

It’s creamy, sweet, and that extra caffeine boost can work wonders when a migraine is creeping in. Thank me later 😉💛

Sheet Pan Buffalo Chicken (High Protein + Easy Clean-Up)

Serves: 1 large portion
Macros (approx): 375 calories | 42g protein
Gluten-free • One pan • Minimal effort

Ingredients

6–7 oz boneless, skinless chicken breast, cubed

10–12 oz baby potatoes, halved

1–2 tbsp buffalo sauce (Frank’s or similar)

1 tsp olive oil (or olive oil spray)

½ tsp garlic powder

½ tsp smoked paprika

Salt & pepper, to taste

Optional toppings (shown):

Light ranch or Greek yogurt ranch drizzle

Crumbled blue cheese or feta

Chopped green onions

Instructions

Preheat oven to 425°F (220°C). Line a sheet pan with foil or parchment for easy cleanup.

Toss potatoes with olive oil, salt, pepper, garlic powder, and paprika. Spread evenly on the pan.

Bake potatoes for 18–20 minutes until starting to soften and brown.

Meanwhile, toss chicken cubes with buffalo sauce, salt, and pepper.

Add chicken to the pan, mixing slightly with the potatoes.

Return to oven and bake another 15–18 minutes, until chicken is cooked through and potatoes are crispy.

Finish with a drizzle of light ranch or yogurt sauce, sprinkle of cheese, and green onions if desired.

Why it works

One pan = basically no cleanup

High protein, filling, and flavorful

Perfect for busy nights when you just need dinner done

Creamy Garlic Shrimp & Broccoli (WW Friendly)
Servings: 4
MyWW Points:

Blue & Purple: 2 points per serving

Green: 3 points per serving

Ingredients
1 lb large shrimp, peeled & deveined — 0 points

4 cups fresh broccoli florets — 0 points

1 cup unsweetened almond milk (or skim milk) — 0 points

3 tbsp light cream cheese — 3 points

2 tbsp grated Parmesan cheese — 2 points

2 cloves garlic, minced — 0 points

1 tsp olive oil — 1 point

Salt & pepper to taste — 0 points

Optional: red pepper flakes or paprika for garnish — 0 points

Instructions
Steam or blanch broccoli until just tender, about 3–4 minutes. Set aside.

In a large skillet, heat olive oil over medium heat. Add shrimp, season with salt & pepper, and cook 2–3 minutes per side until pink and opaque. Remove shrimp from skillet.

In the same skillet, add garlic and sauté for 30 seconds.

Stir in almond milk and cream cheese, whisking until smooth.

Add Parmesan cheese and simmer until sauce slightly thickens (about 2–3 minutes).

Return shrimp and broccoli to skillet, tossing to coat in sauce.

Serve immediately, garnished with red pepper flakes or paprika if desired.

Points Breakdown (Blue Plan)
Shrimp: 0 points

Broccoli: 0 points

Almond milk: 0 points

Light cream cheese: 3 points

Parmesan: 2 points

Olive oil: 1 point
Total for recipe: 6 points ÷ 4 servings = 2 points each (Blue & Purple) / 3 points each (Green)

Tips:

For a thicker sauce, add 1 tsp cornstarch (0 points) mixed with 2 tsp water before adding Parmesan.

Swap shrimp for chicken breast (0 points on Blue & Purple).

Serve over zucchini noodles or cauliflower rice for a 0-point side.
Comments

Quit complicating things. That was always one of my biggest struggles—especially after losing 229 lbs. Overthinking what to make, stressing about calories and macros… it would overwhelm me and often send me off track.

Sometimes we’re busy. Sometimes we’re tired. Sometimes we just need to eat and move on. This works.

It’s 280 calories with 18g of protein, and if you want more protein, just pair it with some cottage cheese. No fuss, no stress.

This is an option for those days when cooking feels like too much—and that’s completely okay. 🤍

Breakfast for the week, but make it cozy ✨🍳
Fluffy egg muffins loaded with veggies and cheese, paired with Canadian bacon and warm English muffins—easy, filling, and perfect for busy mornings.

Egg Muffin Ingredients (makes 8 servings)
- 8 large eggs
- ½ cup milk (or any dairy‑free alternative)
- 1 cup shredded cheese (cheddar or mozzarella works great)
- 1 cup mixed veggies (diced bell peppers, onions, spinach, or any veggies you love)
- Salt & pepper to taste
- Optional: herbs (parsley, chives) or a pinch of paprika

Canadian Bacon & English Muffin Pairing
- 8 slices Canadian bacon (pre‑cooked or pan‑fried)
- 4 English muffins, split & toasted

Instructions
1. *Preheat* oven to 375°F (190°C). Grease a 12‑cup muffin tin (or use a silicone mold like in your pic).
2. *Whisk* eggs + milk together, season with salt, pepper, and herbs.
3. *Mix* in the veggies and shredded cheese into the egg blend.
4. *Pour* the mixture into the muffin cups, filling each about ¾ full.
5. *Bake* 18‑20 min, until the tops are set and slightly golden.
6. *Cool* & pop the muffins out. Store in an airtight container (refrigerate 4‑5 days or freeze).
7. *Assemble* each breakfast: 1 egg muffin + 1 slice Canadian bacon + ½ toasted English muffin. Warm in microwave 30‑45 s when ready to eat.

Tips for extra coziness ✨
- Sprinkle a little extra cheese on top before baking for a melty crust.
- Add a dash of hot sauce or salsa to the egg mix for zing.
- Prep the muffins in bulk & reheat with a splash of milk for fluffiness.

🤎Cinnamon Bugles🤎
4 cups Bugles.
1/2 cup sugar.
5 tablespoons melted butter.
1.5 teaspoons ground cinnamon.
Mix ingredients together and place on a baking sheet with parchment paper or use non-stick spray. Broil in oven on high for 1 minute. Take out and stir. Put back in oven for 30 seconds to 1 minute. Don’t let burn. Let cool and enjoy!

VIRAL 3-INGREDIENT PROTEIN MUFFINS 🧁💪
Soft, fluffy, bakery-style… but secretly packed with protein. These taste like a treat and take zero brain power.

Ingredients

1 box Kodiak Protein Muffin Mix

1 bottle vanilla protein shake (Fairlife/Core Power works great)

½ cup plain or vanilla Greek yogurt

(Optional add-ins: blueberries, chocolate chips, cinnamon, lemon zest)

How to Make

Heat the oven
Preheat to 350°F. Line a muffin pan.

Mix it up
In a bowl, combine the muffin mix, protein shake, and Greek yogurt.
Stir just until combined — don’t overmix.

Fill & bake
Divide batter evenly into muffin cups.
Bake for 16–20 minutes, until the tops are set and a toothpick comes out clean.

Cool (if you can wait)
Let them cool a few minutes… then enjoy.

Why Everyone’s Obsessed

~10g protein per muffin

No eggs, no oil, no mess

Soft, moist, not “protein-tasting”

Perfect for grab-and-go breakfasts or snacks

“This is egg roll filling without the mess.”
Soft Egg Roll in a Bowl
I cook ½ cup lean ground chicken or turkey with a pinch of salt until done. I add 2 tablespoons very finely chopped cabbage and 1 tablespoon grated carrot, cooking until super soft. I finish with 1 tablespoon low-sodium soy sauce and 1 tablespoon Greek yogurt to keep it moist. It tastes like egg roll filling and sits light.

Crockpot Cream cheese chicken chili is a MUST!
2 chicken breast
Block of cream cheese
Pack of ranch seasoning
Taco seasoning
Can of corn (not drained)
Can of rotel (not drained)
Can of black beans (drained)
I cook in crockpot on low for about 6-7 hours

Cherry Cheesecake Protein Dessert (Meal-Prep Friendly)

Ingredients
32 oz plain Greek yogurt
1 box Sugar-Free Cheesecake Jell-O mix
No-sugar-added cherry pie filling (about ¼ cup per serving)

Instructions
In a large bowl, add the Greek yogurt.
Sprinkle in the entire box of sugar-free cheesecake Jell-O mix.
Stir well until fully combined and smooth (no dry pockets).
Spoon the mixture into single-serve containers.
Top each one with about ¼ cup cherry pie filling.

Chill in the refrigerator for at least 1 hour (overnight is even better).

That’s it. Creamy, cheesecake-like, lightly sweet, and perfect for grab-and-go desserts all week.

Optional swaps & tips
Use vanilla Greek yogurt for a sweeter, more dessert-style flavor

Swap cherry for blueberry or strawberry no-sugar-added filling

Add crushed graham crackers or nuts if you want crunch (still easy to track)

Simple ingredients. Big comfort. The kind of recipe you share because it actually works ❤️

🥗 Balanced Protein Power Bowl
Simple ingredients that work hard together. Perfect for busy days, meal prep, or when you want to feel good after you eat.

Ingredients (1 generous bowl)

4–5 oz ground meat (beef, turkey, or chicken)

½ cup roasted sweet potatoes, diced

½ avocado, cubed

1 cup fresh greens (spinach, arugula, or mixed greens)

½ cup black beans (or black bean & corn mix)

¼–½ cup cottage cheese (for extra protein & creaminess)

Salt & pepper to taste

Optional drizzle: balsamic glaze, hot sauce, or a light vinaigrette

How to Make It

Cook the protein
Brown the ground meat in a skillet over medium heat. Season with salt and pepper (add garlic powder, paprika, or taco seasoning if you like).

Roast the sweet potatoes
Toss diced sweet potatoes with a little oil, salt, and pepper. Roast at 400°F (205°C) for about 20–25 minutes, until tender and golden.

Prep the rest
Rinse the beans, chop the avocado, and wash the greens.

Assemble the bowl
Add greens to the bottom of a bowl. Top with ground meat, sweet potatoes, beans, avocado, and a scoop of cottage cheese.

Finish it off
Add a light drizzle of your favorite sauce or enjoy it just as is.

Why This Bowl Works

High protein & fiber

Keeps you full without feeling heavy

Easy to prep ahead

Totally customizable

This is one of those bowls that looks fancy but fits right into real life — cozy, balanced, and satisfying every time 🥗✨