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Protein Mini-Course [Day 3]

Have you whipped up a Super Shake yet to get a delicious, protein-packed meal or snack into your daily routine? Let me know! This is the last post of the Protein Mini-Course, I hope you've learned a lot about protein and the role it plays in your health and fitness goals. I'm wrapping things up today with one of my go-to high-protein recipes! One of the biggest challenges with meal prep is finding the time. Whether it's work, school, kids, or all of the above, finding the time to get a healthy meal on the dinner table can be a challenge for most people. So today, I wanted to share a quick and simple recipe that everyone in the family will love: "Better For You Chicken Tenders" Ingredients:

  • 1 lb of chicken breast, cut into 2-inch pieces

  • ½ cup brown rice flour and ½ cup almond flour, seasoned to taste (1 tablespoon of Bone Suckin’ Sauce Seasoning & Rub works great!)

  • 1 large egg, beaten


  • Preheat oven to 400 degrees

  • Cover a baking sheet with foil and spray with cooking oil

  • Dip each piece of chicken in the egg and dredge in the flour mixture, shaking off any excess

  • Arrange chicken on a baking sheet

  • Bake for 8-10 minutes on each side (or until the chicken’s internal temperature is 165 degrees)

  • Enjoy as-is or with your favorite barbecue sauce or dipping sauce

Bonus Tip: If you have an air-fryer you can use that to get these extra crispy! Set the temp for 370 degrees and let these cook for about 10-12 min, flipping halfway through. I hope you enjoy this delicious, healthy, protein-packed recipe and that you’ve enjoyed my Protein Mini-Course. If you missed the previous posts, be sure to go back and check those out on the blog! You can also keep the momentum going by letting me know the No. 1 thing you need help with as far as improving your diet so you can lose weight and gain lean muscle. Email me at and I'll be happy to help.

What’s the No. 1 nutrition item holding you back? - Coach Ryan PS: Here are 3 ways I can help you with your health and fitness goals RIGHT NOW: 1. Get my free nutrition guide to learn how to plan high-protein meals that don't take hours to make, so you can eat healthily and still have time to relax at the end of the day! Just email me ( with the subject line "protein" and I'll send it your way.

2. Schedule a Virtual Visit: Curious what it's like to train with True Grit Strength? Schedule a virtual visit and I'll give you 3 concrete action steps you can make that day to get you closer to your health and fitness goals. No sales. No obligation. Just FREE guidance from a professional. Just email me ( with the subject line "virtual" and we'll set up a time. 3. Join My New Coaching Program: I'm taking on 3 new private clients starting Feb 1st as part of my latest Online Coaching Program. Spots are limited as I want to ensure everyone gets the attention they deserve in the personalized 1-on-1 setting. If you'd like to learn more about the program email me ( with the subject line "coaching" and I'll send over the info!

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