Our Top 4 Transformation-Friendly Food Faves

Chris and I get asked all of the time what our fave go-to meals are, especially since—like many of you—we have a crazy, busy life! And while we have over 230 amazing, healthy, and delicious meals from Grab N? Go to Gourmet in our TRANSFORM App (and please don’t let the name fool you—many of these Gourmet meals are easy-to-fix), let’s be honest…anything even close to Gourmet ain’t gonna? happen in the Powell home these days! So when Chris and I talked about what our fave meals are, not so surprisingly, they’re all the Grab N’ Go and Quick Prep variety. 😉 And while all of these recipes are from the 300 calories/meal level in the app, rest assured that YOUR meal plan will give you the correct calories and macros to keep you progressing towards YOUR goals!

First up…my faves.

If you follow me at all on social media, you’ll know that I seriously cannot survive without my daily Starbuck’s Marshmallow Dream Bar. #IshouldbuystockinStarbucks 😉 This meal fits beautifully into my high carb days, takes about 30 seconds flat to fix, and really takes care of any sweet craving I’m having.

Shake and Marshmallow Dream Baropt

Marshmallow Dream Bar and Protein Shake 


2/3 Starbuck’s Marshmallow Dream Bar
1 1/3 scoops vanilla protein powder
10 ounces water


1. Mix water with protein powder and enjoy with Marshmallow Dream Bar on the side. Makes 1 serving

Nutrition information: 291 calories, 3g fat, 34g carbs, 31g protein

Next, a go-to low carb fave that is super easy to prepare and even yummier than it is easy! And I’d say that anything with cheese that is on plan is a win in my book. 😉

Scrambled Eggs and Avocadoopt

Scrambled Eggs, Cheese, and Avocado


5 large egg whites
1/2 cup shredded Colby Jack cheese
1/2 small avocado, diced


1. Separate egg whites from yolk, whisk for 30-45 seconds. Spray a skillet with nonstick cooking spray. Scramble eggs until done to desire texture. Sprinkle cheese and avocado over the top of eggs and enjoy! Makes 1 serving

Nutrition Information: 303 cal; 18g fat; 8g carbs; 32g protein

Now for Chris’ faves. His #1 pick lately is anything cereal. Cereal is the perfect carb—you can grab a handful and eat it dry, enjoy it with some unsweetened almond milk, mix it into other foods, use it as a topping for ice cream, and the list goes on and on. And there are so many varieties from the super sweet to the fiber-rich ones, so cereal is seriously so user-friendly! Another one of Chris? faves is peanut butter (he often has a jar and a spoon in his backpack #Ikidyounot), so cereal AND peanut butter? This breakfast option was a no-brainer choice for him.

Frosted Cereal and Protein Shakeopt

Frosted Cereal and Peanut Butter Shake


1 scoop vanilla protein powder
1 tablespoon all-natural peanut butter
8 ounces water
2/3 cup frosted cereal flakes
2/3 cup unsweetened almond milk


1. In a blender, combine protein powder, peanut butter, and water. Blend until well combined.
2. Serve cereal with almond milk and enjoy peanut butter shake on the side. Makes 1 serving

Nutrition information: 312 calories, 10g fat, 30g carbs, 27g protein

And you’ve probably seen him share this low carb meal on social media one or ten times, so this one was another no-brainer for him. And if you meal prep (which you should!), it?s super quick!

Ground Turkey Marinara 6opt

Ground Turkey Marinara


3 ounces extra-lean ground turkey (meal prepped)
1/2 cup steamed broccoli
1/3 cup shredded Parmesan cheese
1/3 cup low-sugar marinara
1/4 tablespoon unsalted butter


1. In a bowl, combine the steamed broccoli and butter, toss until well coated.
2. In the same bowl, add the rest of the ingredients, mix well, and enjoy! Makes 1 serving

Nutritional Information: 308 cal; 15g fat; 12g carbs; 31g protein

For any of you who are vegetarian or vegan,  you can enjoy these meals too—just sub your fave vegan/vegetarian protein source for the ones in the recipes and enjoy!

And I know some of you may be asking yourselves, “How are Marshmallow Dream Bars and frosted cereal healthy?” Great question! We live by the 80/20 rule: 80% of the time we eat totally “healthy,” and the other 20% of the time, we eat those foods we love that might note be quite as “healthy.” This is how we’ve planned the meals in the app too! This rule keeps those cravings away AND it’s a great psychological transformation tool we’ve been using ourselves and with our peeps for years. No matter how dedicated you are to your plan, if you deprive yourself of the things you love for too long, you WILL have a major binge party at some point that will derail your progress. So give the 80/20 rule a try—it works!

What are your fave go-to meals? Share in the comments below so we can all try them out!



And here are more of our faves:

Spring Break Savory & Sweet Treats || BBQ Chicken Pita Pizza & One-Minute Brownie
My (Almost) Famous Pumpkin Pie Overnight Oats!
Peanut Butter Power Fudge
Protein Waffles!
Gluten-Free Maple Bacon Protein Donuts
Memorial Day BBQ Recipes: Mouthwatering and Powell-Approved!

33 Responses

  1. Is there an option for vegans with this diet and transformation? It sounds like meat and dairy might be a big portion go the meals. Thanks in advance!

    1. Hi Sandy: Yes! We have lots of vegan meals in the app, and you can also sub your favorite vegan protein for any meat-based proteins also. We have quite a few vegans using the app. 🙂

    1. Hi Amanda: You can choose Greek yogurts (the lower the sugar, the better), cheese sticks, whole grain cereals, veggies, fruits, protein powders, whole grain crackers and breads, etc. Hope that helps! 🙂

  2. I added your app recently, but the calories are too high for me to lose weight. I have hypothyroidism and had my RMR tested. I only burn 1100 calories at rest. I would like to be on a 1300 calorie diet so that I can still lose weight with activity. Can you customize the calorie count?

    1. Hi Dawn: Your program in the app is customized to your and your goals, and it is VERY common to be surprised at the amount of food you should be eating to reach your goals! Most people have the misconception (and ?old school? mentality) that you have to starve yourself to reach your goals?this is not the case at all. For our approach, we start you at the highest calorie intake possible to boost your metabolism and prime your body, then if you EVER plateau, the program will adjust your portions in a ?step-down? manner, to maximize your results and keep you losing. This is transformation the way it SHOULD be done! Your meal plan is totally customized to you and your goals, and so you can feel confident that if you eat all of that delicious food, you will achieve your goals!

    2. Thyroid hormones control your metabolism, though. I have a slower metabolism than most people. I’m trying to lose weight and need to be in a calorie deficit. Not everyone has the same metabolism.

  3. Hi team!
    I belong to a Transform fb support page and some people have mentioned that after they put in their progress weight the app asks them if they want to adjust their program? ive only weighed in twice but neither time did it ask me if i wanted to adjust anything (i may want to because im doing turbo and only lost a pound)

    1. Hi Carol: The app can offer you this prompt if it feels like it would help you progress faster. If you don’t receive this prompt, then you should be good to go! And we hope you’re loving the app! 🙂

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