→ Protein
01 - 1 lb lean ground beef or shaved steak
02 - 1 cup low-fat cottage cheese
→ Pasta
03 - 8 oz high-protein elbow macaroni or chickpea pasta
→ Vegetables
04 - 1 large green bell pepper, diced
05 - 1 medium yellow onion, diced
06 - 8 oz mushrooms, sliced
→ Dairy & Cheese
07 - 1 cup shredded reduced-fat provolone cheese
08 - 1/2 cup shredded mozzarella cheese
09 - 1/4 cup low-fat milk
→ Seasonings
10 - 2 cloves garlic, minced
11 - 1 tsp Worcestershire sauce
12 - 1/2 tsp smoked paprika
13 - 1/2 tsp salt
14 - 1/4 tsp black pepper
15 - 1/4 tsp chili flakes