The Peer 10-22 Menu

 No bull shit Recipes for the busy first responder and those breaking out of burnout.

Introduction

Okay so we're going to start with no bull shit. I know you don't want to cook or meal prep. Getting out of bed and doing the basics can already be a struggle so let's get back to basics! Nourish our bodies and minds without the hassle.  The following recipes are great for First responders, Military, and midnight shifters or anyone that just doesn't have the willpower to meal prep for work!  When we reach the deepest Darkest pits of our own minds the last thing we prioritize is our health and easily slip into eating fast food, something grab and go. In no means am I shaming anyone for getting Mickey D’s on shift, when struggling with burnout, PTSD, or any other mental health struggle. We can see the worst in humanity during our shift and that takes a toll on us physically and mentally. When we aren't feeling our best no one says “ oh god that was a bad call, I really could go for a salad right now”. We all want that comfort food that is fast and easy! I've been there! So I decided to make this cookbook with some of my favorite tips, tricks and no bullshit recipes that helped me stay on track even when I have the longest and worst shifts of my life. 

All these recipes have been tested and proven by fellow first responders, a picky teenager and an army of veterans. ~Sorry not sorry to my friends at the rolling thunder’s benefit dinners haha! I had to get honest feedback somewhere!! LOVE YOU! 

The goal is to save money by cutting back on take-out, and making healthier choices while on and off shift. By no means is this a weight- loss cookbook. I am going to put that forward right now! These meals are to fuel you with everything you need to keep going during shift without making you feel sluggish. They are all items that you can heat up in under 2 minutes between calls for service, On the go! And at least for me most are a version of comfort food so when I've just taken a bad call and it's time to eat I get a light serotonin boost without the “full belly sleepies” after. Ontrack, Healthy, and still moving. 

Enough of me blabbing on let's get to work!!

To make all recipes easy All brands listed with a star (*) can be found at Walmart! But can be substituted for any brand you prefer from any store this may change the nutrition information for each. 

BREAKFAST 

MIDNIGHT SPECIAL BREAKFAST SANDWICH

Makes 1 Serving 

Prep time: 0 minutes

Cook time: 5-10 Minutes

INGREDIENTS: 

• Bagel thin 

• Non - stick spray or olive oil spray 

• 1 Large Egg

• 1 Slice Smoked Gouda Cheese 

• 3 Slices Deli Turkey sandwich meat 

• *Primal Kitchen Chipotle Mayo

Prep: 

1. Coat a small pan in nonstick spray or lightly in olive oil spray enough to coat the bottom. 

2. Crack your egg into the pan.

3. Take a fork or knife and lightly break the yoke but do not scramble the egg. (this allows for more even cooking of the yoke) 

4. Over medium heat fry the egg, when the whites seem more solidified flip the egg over to cook for about 1 more minute. 

5. While the egg is cooking, cut the bagel thin in half, add the turkey, and cheese to each half and put in a toaster oven until the cheese is melted and the edges of the turkey are crispy. 

6. Remove egg from heat. 

7. When the bagel top and bottom are ready, remove from the toaster oven, add the egg on top of the turkey, and dollop the Chipotle mayo on top of the egg, cover with the top of the bagel thin that has the melted cheese. 

8. ENJOY!

EGG BITES

Makes 6 cups total= 3 servings (2 cups each)  

Prep Time 5 minutes

Cook time 15-20 Minutes

1. Ham pepper and Swiss

1. 6 large Eggs

2. 6 slices of deli ham sandwich meat 

3. ¾  cup shredded swiss cheese 

4. 1 green bell pepper

5. Cooking spray 

1. Grease a muffin tin with cooking spray

2. Preheat the oven to 375 degrees. 

3. In a medium mixing bowl beat eggs, set aside 

4. Roughly chop the ham.

5. Finely chop the bell pepper removing the stem and seeds. 

6. Add the chopped ham, peppers and shredded cheese to the greased muffin tin.

7. Place the muffin tin in the oven and cook for 15-20 min until the egg is fully cooked through ( you should be able to poke the center of each cup with a knife and no wet egg should be on it when you pull the knife out. 

2. Turkey sausage, spinach and cheddar 

1. 6 large Eggs

2. ½ lb of breakfast turkey sausage meat  

3. ¾  cup shredded cheddar cheese 

4. 1 cup spinach chopped 

5. Cooking spray 

1. Grease a muffin tin with cooking spray

2. Preheat the oven to 375 degrees. 

3. In a medium mixing bowl beat eggs, set aside.

4. Finely chop the spinach and set aside. 

5. In a skillet brown the turkey sausage.

6. Add the chopped spinach, browned sausage and shredded cheese to the greased muffin tin.

7. Place the muffin tin in the oven and cook for 15-20 min until the egg is fully cooked through ( you should be able to poke the center of each cup with a knife and no wet egg should be on it when you pull the knife out. 

3. Bacon and Gouda 

1. 6 large Eggs

2. 1 ½ cup Cooked chopped  Bacon   

3. ¾  cup shredded Gouda cheese 

4. Cooking spray 

1. Grease a muffin tin with cooking spray

2. Preheat the oven to 375 degrees. 

3. In a medium mixing bowl beat eggs, set aside.

4. Add the chopped bacon, and shredded cheese to the greased muffin tin.

5. Place the muffin tin in the oven and cook for 15-20 min until the egg is fully cooked through ( you should be able to poke the center of each cup with a knife and no wet egg should be on it when you pull the knife out. 

TURKEY SAUSAGE BREAKFAST GRIDDLES 

MAKES 6 -8 SERVINGS (1 griddle each)

PREP TIME 15 MINUTES 

COOK TIME 15-20 MINUTES

INGREDIENTS: 

• PROTEIN PANCAKE MIX

• BREAKFAST TURKEY SAUSAGE 

• PURE MAPLE SYRUP 

• COOKING SPRAY

PREP:

1. Preheat oven to 375

2. Brown the breakfast turkey sausage in a skillet over medium/high heat

3. Drain grease and set aside

4. Prepare pancake batter as instructed on the package 

5. Spray a muffin tin with cooking spray 

6. To the prepared muffin tray fill each cup ½ way with pancake batter

7. Add ⅛ cup of the cooked turkey sausage

8. Add 1 TSP pure maple syrup to each muffin cup 

9. Taking a skewer or small knife swirl in the maple syrup to mix lightly 

10. Bake for 15-20 minutes until the center of each griddle is fully cooked. 

LUNCH TIME 

CHICKEN CAESAR SALAD

MAKES 1-2 SERVINGS 

PREP TIME: 0 MIN

COOK TIME: 0

INGREDIENTS:

• 1 *LITTLE SALAD BAR - CESAR CHOPPED SALAD KIT

• 2 *STARKIST - PREMIUM WHITE CHICKEN POUCHES

PREP: 

1. In a large bowl w/ cover, empty salad kit and contents, top with the chicken pouches. 

2. Drizzle salad dressing on top

3. Cover bowl with lid

4. Shake violently to evenly coat all salad contents 

~BOOM! Easy Healthy, protein packed Chicken Caesar salad!

~NOTE: This can be repeated with any salad kit you love, southwest style, asian sesame, kale, any of them!!

EASY CHICKEN & CHEESE QUESADILLA 

MAKES 1 SERVING 

PREP TIME 2 MINUTES 

COOK TIME 5-1 MINUTES

INGEDENSE: 

• ⅓ cup Cooked chicken of your choice ( canned or shredded rotisserie)

• ¼ cup Shredded * Kraft Taco Blend cheese 

• ½ cup Fresh salsa or Pico Di Gio 

• ⅛ cupLite Sour Cream 

• 2 *Mission Carb balance 8oz tortilla 

• Olive oil spray 

PREP:

1. In a large skillet, heat olive oil on medium/low heat . 

2. Add 1 tortilla to the pan and cover with cheese and chicken. Cover with a second tortilla.

3. Cook for about 1-2 minutes and flip. 

4. Cook on the second side for 1-2 minutes just until the cheese is melted and tortilla’s are golden and crispy. 

5. Remove from heat, slice into quarters. 

6. Serve with the salsa and sour cream. 

7. 
   

~ For meal prep: reheat preferably in an air fryer or toaster oven, you can microwave for 30-60 seconds. 

WALKING TACOS 

MAKES 4 SERVINGS 

PREP TIME: 5 MINUTES

COOK TIME 15 MINUTES 

INGREDIENTS:

• 4 *QUEST Nacho Cheese Tortilla Chips 

• 1lb. 97% lean ground Beef

• 1 Old El Paso Mild Low Sodium Taco seasoning

• 3-4 cups shredded lettuce 

• 2 cups fresh salsa or pico de gio 

• 1 cup shredded Mexican blend cheese 

• Lite Sour Cream 

COOK:

1. Brown the ground beef in a Skillet. 

2. Add the seasoning per package instructions

PREP:

1. Evenly divide cooked beef into 4 microwave safe containers 

2. 1 bag of quest chips 

3. 1-1.5 cups of shredded lettuce 

4. ½ cup salsa or Pico Di Gio 

5. ¼ cup shredded cheese 

6. Lite Sour Cream 

How To Eat:

1. When ready to eat, microwave the ground beef for 1-2 minutes. 

2. Before opening the bag, crush the chips slightly. This will make it easier to eat.

3. Open bag and add heated beef, lettuce, salsa, shredded cheese and sour cream 

4. Enjoy with a fork right out of the bag! 

SLOW COOKER RECIPES

Teriyaki meatballs 

Makes 7 servings (6 meatballs each) 

Prep time: 5 minutes 

Cook Time 3-8 hours 

Ingredients: 

• 1 20 oz. bag *Great Value Angus Beef or turkey Meatballs 

• 2 bottles *G-hughes sugar free teriyaki marinade 

Prep:

 Empty your bag of meatballs into your crock pot 

Dump both bottles of the teriyaki marinade on top of the meatballs.

Stir to evenly coat. 

Turn the crockpot on low for 6-8 hours high 3-4 hours.

Serve with rice of your choice and stemmed vegetables. 

For meal Prep: 

• 6 meatballs as prepared above 

• 1 *Microwaveable cup Minute Brown Rice 4.4 oz cup

• 1 cup *Birds eye SteamFresh- Broccoli cuts

~ Microwave Rice per packaged instructions, Microwave Meatballs and broccoli 1-2 minutes, ENJOY!

BBQ BEEF COUNTRY STYLE RIBS 

Makes 4-6 servings 

Prep time: 5 minutes 

Cook Time 3-8 hours 

Ingredients: 

• Olive oil spray 

• 1 Tray of Beef Country Style Ribs (1.5lbs-2 lbs)

• *Weber Steak and chop seasoning 

• 2 bottles *Ray’s no sugar added barbecue sauce (any flavor will do however I prefer sweet and smoky)

Prep:

1.  Spray the bottom of your crockpot with olive oil to coat and sticking 

2.  Coat each Country style liberally with the Weber Steak and chop seasoning. 

3. Place each seasoned Rib in the bottom of the crockpot.

4. Cover the ribs with the Rays Barbecue sauce and use a brush or spatula to coat each rib evenly. 

5. Cook on Low for 6-8 hours or High for 3-4 Hours. 

Serve with your favorite BBQ sides such as corn, coleslaw, or baked potatoes!

For meal Prep: 

• 4 oz of Beef prepared as above 

• 1 *Bob Evans Original Mashed Potatoes (single serving cup)

• Birds eye Steamfresh Cut Green Beans

~ Microwave on high 1-2 minutes, ENJOY!

Beef Pot Roast 

Makes 4 servings 

Prep time: 10 minutes 

Cook Time 3-8 hours 

Ingredients: 

• 2.5lbs -3 lbs beef bottom (or chuck) roast 

• 1 packet *Lipton Onion soup mix 

• 1 packet *great Value Brown Gravy Mix

• 2 10.5 oz cans *great Value Condensed Cream of Mushroom SOup

• 21 Oz *Great Value Beef Broth

• 1 Packet  *Great Value Pot Roast Seasoning 

• 1 bag *The Little Potato Co. Little Yellows 

• 1 bag baby carrots - any brand 

 Prep: 

1. In a medium size mixing bowl combine the cream of mushroom soup, beef broth, onion soup mix, and brown gravy mix. Set aside 

2. Cut the baby potatoes in halves.  

3. Add your Beef to the bottom of the crock pot. 

4. Cover your beef in the Pot roast seasoning.

5. Surround with the cut potatoes and baby carrots. 

6. Cover everything well in the crockpot with your broth, soup and seasoning mixture.

7. Cook on low for 6-8 hours. On high for 3-4 hours. 

Serve as is in a bowl, with a side of your favorite dinner rolls or bread. 

For meal Prep: 

• 4 oz of Beef prepared as above 

• 8-10 potato halves prepares as above

• 10-15 baby carrots prepared as above 

• *sweet Hawaiian Dinner roll 

~ Microwave on high 1:30-2:30, enjoy!

Chicken Tortilla Soup 

Makes 4-6 servings 

Prep time: 10 minutes 

Cook Time 6-8 hours 

Ingredients: 

• 3 large *Perdue chicken breast 

• 2 Large Bell peppers, chopped

• 1 large red onion, chopped

• 1 can *Rotel, original diced tomatoes & green chilies

• *Kettle & Fire Chicken Bone Broth

• 1 Can *Great Value Corn 

• 1 Can *Great Value Black Beans 

• 2 Packet *Great value Reduced sodium Taco seasoning 

• *Gourmet Garden Jalapeno Pepper Paste - Season to liking

• 1 Bag * great Value Restaurant style tortilla Chips 

Prep:

1. Finely chop the bell peppers and onion, set aside 

2. Add the chicken to the bottom of your crock pot. 

3. Add the canned Rotel, corn, and black beans on top.

4. Add 4 cups of Chicken Bone broth. 

5. Add the 2 packets of taco seasoning, and jalapeno pepper paste to taste and stir.

6. Cook on Low for 6-8 hours, low for 4-6. 

7. When done, shred chicken with a fork in the crockpot. 

8. Once chicken is shredded. Serve topped with crushed tortilla chips. 

Serve as is in a bowl, or you can add shredded mexican blend cheese or sour cream.

For meal Prep: 

• 1.5 cups of soup as prepared in crock pot 

• ⅓ cup crushed tortilla chips

• 2 Tbsp. * Great Value Light Sour cream 

• ¼ cup *great value Shredded fiesta blend cheese 

~ NOTE: for more protein lower carbs use QUEST PROTEIN TORTILLA CHIPS of your choice

~ Microwave soup on high 1-2 minutes, Sprinkle cheese, crushed tortilla chips and sour cream on top, enjoy

DINNER

Cowboy Chili Skillet  

Makes 6-8 servings (1.5 cups each)

Prep time: 10 minutes 

Cook Time: 30 minutes  

Ingredients: 

• 1.5 lbs Stew beef 

• Olive Oil Spray 

• 1 lbs 97% lean ground beef

• 1 Large diced Red onion

• 1 (15.5oz) can *GOYA black beans 

• 1 (15oz) can *Great Value whole kernel sweet corn

• 1 (29oz) can of *Great value tomato sauce 

• 1 (10oz) can of *Great Value Diced Tomatoes with green chilies

• 1 (14.5oz) can of *Great Value Diced tomatoes 

• 1 packet of *Old ElPaso  Low Sodium taco Seasoning 

• 1 Packet *McCormick Mild Chili seasoning 

Prep:

1. Dice/ chop your red onion into desired size. Set aside

2. In a colander drain and rinse the black beans and corn, set aside. 

3. In a pan over medium/high heat add olive oil to coat the bottom. 

4. Once olive oil is heated add the Stew Beef and the Ground beef, brown. 

5. Add onions to pan, saute till translucent.

6. Add Tomato sauce, diced can tomatoes, diced tomatoes with green chilies, black beans and corn. 

7. Stir to combine and oat beef evenly, slowly add in the seasoning packets, stirring continuously so it doesn't clump.

8. When well mixed, turn to low heat and let simmer, 15 minutes. 

Serve as is in a bowl, or you can add shredded colby-jack cheese, sour cream or with cornbread on the side.

~NOTE: you can omit beans per preference, or add fresh chopped green bell pepper. 

FOR MEAL PREP:

• 1.5 Cups of chili as prepared above. 

• 1 *Ritz Original Crackers, snack pack

• ¼ cup Colby-jack Cheese 

• ⅛ cup Lite Sour cream.

~ Add colby jack cheese to the Chili, Microwave on high 1:30-2 minutes, top with sour cream and enjoy with crackers.  ENJOY!

GRAM’S STUFFED PAPERS 

Makes 4-8 servings (1 stuffed pepper each)

Prep Time 10 minutes

Cook time 45 minutes 

INGREDIENTS:

• 4-6 Large Bell peppers 

• 1 lb. Lean Ground beef

• 1 lb. ground pork (or mild pork sausage)

• 2 cups cooked white rice

• 2 TBSP tomato paste 

• 1 tbsp hot red pepper paste 

• 1 (15oz) can tomato sauce 

• 1 (8oz) can of tomato sauce 

• Paprika 

• Garlic salt

• Black pepper 

• Italian seasoning blend

• Onion powder 

• Shredded colby jack cheese 

PREP:

1. Preheat oven to 375 

2. In an oven safe dish add the 1 (8oz) can of tomato sauce to coat the bottom. 

3. On a cutting board cut the tops off all the bell peppers, and use a spoon to scoop out the veins and seeds. Set inside the prepared baking dish. Set aside. 

4. In a large skillet brown the ground beef and ground pork together. 

5. Once meat is done add tomato sauce, cooked rice, tomato paste, hot pepper paste and seasonings to taste. 

6. Stir well to combine.

7. Spoon meat & rice mixture into the bell peppers. 

8. Sprinkle shredded cheese on top of each bell pepper. 

9. If any meat & rice mixture is left over, spoon into the baking dish to fill any gaps between bell peppers. 

10. Bake for 30-45 minutes, or until cheese is melty and peppers are softened to consumers preference. ( shorter baking time if you prefer your veggies to still have a little crunch to them longer if you like them softer)  

~ Serve as is! Or can add a hot sauce of your liking on top. 

~ for meal prep: microwave for 2-3 minutes and enjoy. 

SNACKS 

ADULT LUNCHABLES 

1. Ham and Cheese w/ ritz crackers 

1. Take 4 slices  your favorite Deli ham and 2 slices of cheese

2. Cut into quarters, add to your container. 

3. Add 1 *Ritz Original crackers, snack pack 

4.  Pack 1 packet of your favorite low/ no calorie drink packet 

5. 1 16-20 oz water bottle 

6. 2 *Quest Mini Peanut Butter cups 

2. Pizza 

1. Mini naan bread 

2. ¼ cup Shredded mozzarella 

3. ½ cup traditional no sugar added marinara sauce 

4. Mini pepperonis 

5.  Pack 1 packet of your favorite low/ no calorie drink packet 

6. 1 16-20 oz water bottle

7. Package of *Quest chocolate covered peanut candies

3. Nachos

1. 1 (1.1oz) bag of *Quest Loaded Taco Tortilla Chips 

2. ½ cup Fresh Pico di gio 

3. 1 (3.6oz) *Tostitos Nacho Cheese Cup 

4. Your favorite Zero Calorie Soda 

PEANUT BUTTER CUP YOGURT 

1. Your Choice of High Protein Vanilla  Yogurt 

2. *QUEST Peanut Butter Cups (1 pack = 2 cups)

3. ¼ Cup Crushed Plain Graham Crackers 

1. Finely Chop up the PB cups 

2. Add the crushed graham crackers, chopped PB cups to your Vanilla Yogurt, Stir Well. 

SNACKLE - BOX

1. “The big BASS”

1. Chopped Deli Turkey 

2. Guda cheese 

3. Almonds 

4. Craisins 

5. *Quest Chocolate covered Peanut Candies 

6. Carrots & Baby Cucumber chips

7. Lite Ranch for dipping 

2. “Yummy’s candy shoppe”

1. Dark chocolate covered almonds

2. *Quest mini peanut butter cups 

3. Strawberries

4. Brownie batter hummus 

5. *Quest Frosted cookie 

3. “The BallPark Special”

1. *Quest BBQ or Sour cream and Onion chips 

2. *Chomps - Original Beef Chompings 

3. Roasted Peanuts 

4. Sea Salt Popcorn 

5. Celery with PB 

6. * Baby Bell cheese - white Cheddar