Ryan Miles

Ryan Miles MY MACRO-FRIENDLY COOKBOOK📚

80+ Easy, High-Protein, Low-Calorie Recipes⬇️

Good food is not just about filling your stomach, it’s about enjoying every bite, taking care of your body, and creating...
09/08/2026

Good food is not just about filling your stomach, it’s about enjoying every bite, taking care of your body, and creating moments that make you smile. 🍽️❤️

08/29/2026

Highest Protein Chicken Noodle Soup Macros (per serving): 55g Protein | 23g Carbs | 21g Fat Ingredients: - 1 medium/large rotisserie chicken - 1 box Brami Protein Pasta - 2 containers Kettle & Fire Chicken Bone Broth - 2 cups water - 1 medium yellow onion, diced - 4 large carrots, sliced - 4 celery stalks, diced - 1 tbsp garlic powder Directions: Directions: - Dice the onion, carrots, and celery. In a large Dutch oven or stock pot, add the vegetables along with the garlic powder and sauté until they begin to soften. - Pour in the 2 containers of and Fire Chicken Bone Broth and 2 cups of water. Bring to a simmer and cook for 25–30 minutes. - Shred the rotisserie chicken and stir it into the pot. Cover and continue simmering for another 30–60 minutes. - When you’re ready to eat, bring the soup to a light boil and add the Brami Protein Pasta. Cook for 8–10 minutes, or until the pasta is tender.

08/09/2026

High-Protein Hamburger Helper Meal Prep Macros (per serving): 393 calories | 45g protein | 34g carbs | 7g fat Ingredients (8 servings): • 95% Lean Ground Beef – 2 lb • White Onion – 1 medium, diced • Buttery Garlic & Herb Seasoning (Kinder’s) – 2 tbsp • Nutritional Yeast – 2 tbsp • Goodles Curveball Noodles – 8 servings • Classic Beef Bone Broth – 1 container • Fat Free Shredded Cheddar (Kraft) – 1.75 cups Directions: • Brown the ground beef in a large skillet over medium heat • Add diced onion, Kinder’s seasoning, and nutritional yeast • Cook for 2–3 minutes until the onion softens • Add pasta, bone broth, and shredded cheese directly into the skillet • Stir well and let simmer for about 10 minutes, or until pasta is fully cooked • Stir occasionally so everything stays creamy • Split evenly into 8 meal prep containers

07/26/2026

Pumpkin Banana Cold Brew Shake 🎃🍌☕️ 370 calories | 43g protein | 42g net carbs | 2g fat Ingredients: • 1 medium Banana • ⅓ cup 100% Pure Pumpkin (O Organics) • 170g Triple Zero Greek Yogurt (Oikos) • 1 scoop Cinnamon Cereal Impact Whey (MyProtein) • 360ml Unsweetened Cold Brew Coffee (Stok) • Ice (optional) Instructions: 1. Add everything to a blender 2. Blend until thick and creamy 3. Pour into a glass or shaker and enjoy the pumpkin protein magic 4. Perfect for fall vibes or post-workout fuel! 🍂💪

07/17/2026

Cheesy Taco Beef & Rice Skillet A bold, high-protein taco bowl made with lean beef, peppers, rice, and melty cheese. Hearty, savory, and perfect for meal prep. Ingredients: • 32 oz Lean Ground Beef (92% lean, 8% fat) • 1 Green Pepper • 1 White Onion • 2 tbsp Taco Seasoning • 0.75 container Classic Beef Bone Broth (Kettle & Fire) • 300g White Rice • 2 cups Reduced Fat Shredded Sharp Cheddar Cheese (Lucerne) Instructions: Cook beef with diced peppers and onions, seasoning with taco seasoning. Once browned, add broth and rice and let simmer for 10 minutes. Stir in cheese, then divide evenly into 5 meal prep containers. Macros per serving: 📊 52g Protein | 21g Net Carbs | 24g Fat | 509 Calories

07/09/2026

Crispy Pizza Hot Pocket 🍕🔥 455 calories | 52g protein | 21g net carbs | 17g fat Ingredients: • 1 Whole Wheat Lavash Wrap (Bake Sense) • 0.5 cup Fat Free Mozzarella (Lucerne) • 0.25 cup Marinara Sauce (Rao’s) • 4 Chicken Meatballs w/ Basil & Parmesan (Amylu), sliced • 0.25 cup Low Fat Cottage Cheese (Daisy) Instructions: 1. Slice the meatballs and mix all ingredients in a bowl 2. Load into one half of the lavash and fold over 3. Air fry at 375°F for 5 mins or until golden & crispy 4. It’s like a macro-friendly pizza pocket — melty, crispy, and packed with protein 💣

07/09/2026

Sweet Potato Taco Boat - high protein and takes 10 mins to make.

07/07/2026

My cookbook is in my bio!! Caramelized Banana Protein Bowl Macros: 40g protein | 58g carbs | 14g fat Ingredients (1 serving): • Raw Honey (Nature Nate’s) – 21 g • Banana – 1 medium • Plain Nonfat Greek Yogurt (Oikos Triple Zero) – 340 g • Shelled Walnuts (O Organics) – 10 g • No Sugar Added Dark Chocolate Chips (Ghirardelli) – 20 g • Cinnamon – to taste Directions: • Slice banana into coins • Add banana, honey, and cinnamon to a pan over medium heat • Cook until bananas are soft and caramelized (2–4 mins) • Add Greek yogurt to a bowl • Top with caramelized bananas • Sprinkle walnuts and chocolate chips on top

07/03/2026

Macro-Friendly Chicken Alfredo 🍝 Macros (per serving): 100g protein | 65g carbs | 11g fat Ingredients (1 serving): • Protein Pasta Spaghetti (Brami) – 4 oz • Organic Chicken Breasts (Kirkland Signature) – 8 oz • Lactose Free 0% Plain Yogurt (Fage) – 60 g • Freshly Shredded Parmesan Cheese (Casaro) – 25 g • Classic Chicken Bone Broth – 120 g • Garlic powder, onion powder, salt & pepper – to taste • Red pepper flakes – optional Directions: • Season chicken however you’d like and grill until fully cooked. • Cook pasta according to package directions and drain. • Blend together the bone broth, Greek yogurt, and parmesan until smooth and creamy. • Slice or dice the cooked chicken. • Add pasta, chicken, and Alfredo sauce to a large bowl and toss until evenly coated. • Optionally top with red pepper flakes for a little heat and enjoy.

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