AIR FRYER

14 DAY MEAL PLAN

BY STAYSNATCHED.COM

1
 TABLE OF CONTENTS
DISCLAIMER,

3-5
HOW TO'S, AND
AIR FRYER TIPS
AND TRICKS

6-7
MEAL PLAN
SUMMARIES

GROCERY LISTS
8-9
RECIPES

10-36
BREAKFAST
MAIN DISHES
SIDE DISHES 2
This meal plan is designed to help promote awareness for a healthy lifestyle regimen.
This meal plan does not make any weight loss claims. I do not promote that you will
lose weight following this plan, nor do I guarantee you any results.

This meal plan provides recipes and nutrition information. I am not a certified nutritionist
and make no claims to the contrary. This meal plan offers nutritional information for
specific recipes contained within. This information is provided as a courtesy and should
not be construed as a guarantee. This information is a product of online calculators
such as MyFitnessPal.com. To obtain the most accurate representation of the nutritional
information in a given recipe, you should calculate the nutritional information with the
actual ingredients used in your recipe, using your preferred nutrition calculator. You are
solely responsible for ensuring that any nutritional information provided is accurate,
complete, and useful.

Each individual’s dietary needs and restrictions are unique to the individual. You are
ultimately responsible for all decisions pertaining to your health.

This meal plan contains suggested recipes for breakfast, lunch, and dinner for
14 days. The plan includes calories and fat calculations.

Serving Sizes:
Keep in mind the meal plan and grocery list servings found within have been prepared directly
from the recipe servings. If you have a larger family or are cooking for multiple people, you may
need to purchase more than the grocery list allotment.

Make modifications to the serving size and recipes suggested within this plan in order to
fit YOUR macro nutrition facts. Everyone has different macros and everyone’s body is different.
It’s impossible to create one plan that will work for everyone. You will have to use your
judgment at times.

Cooking Oil Spray refers to the preferred oil you use with your air fryer. I commonly use olive
oil.

Review my Air Fryer Recommended Staples within the Air Fryer Tips and Tricks found within
this meal plan. This will help ensure you have the appropriate tools on hand for some recipes.
You can also head over to my Air Fryer Amazon Store at StaySnatched.com. From the
homepage, there is a drop-down menu to Shop My Amazon Store.

If you are looking for frozen cook times, check out my Air Fryer Fresh and Frozen Food Cook
Chart which can be found on the homepage of StaySnatched.com

3
 AIR FRYER
TIPS AND TRICKS
StaySnatched.com

Cook in Batches
If you have a standard size air fryer, 5-6
quart, you will likely need to cook a lot of
meals in batches, such as fries and steaks.
Overfilling the basket will result in longer cook
times and unevenly cooked food.

Cleaning Tips
The air fryer basket and pan are dish-washer
friendly for most brands. You can clean them by
hand with soap and water or place them in the
dish washer.

Always use a non-abrasive sponge when

cleaning. You don't want to remove the non-
stick coating from your air fryer basket. For
stuck on food, soak with hot water and soap.
After soaking, the food should come off easily.

Air Fryer Staples

Oil Spray Bottle
Olive Oil
Cooking Tongs
Meat Thermometer
Trivet (needed for some models to make bacon,
toast, etc)
Air Fryer Parchment Paper Liners
All-Purpose Flour
Chicken Seasoning (I like McCormick's Grill
Mates Montreal Chicken Seasoning)4
 AIR FRYER
TIPS AND TRICKS
StaySnatched.com

Breading Tips
When breading chicken, vegetables, etc. with flour
or breadcrumbs perform the following:
Spray the basket with oil to prevent sticking.
Spray both sides of the food with oil PRIOR to
placing it in the air fryer.
Once you have placed the food in the air fryer,
do not move it around until the food has cooked
for several minutes and has crisped on the
bottom. If you move it around before breading
Food Will Not Crisp has formed, you will lose some of the breading,
which results in tons of large crumbs in the air
fryer.
If you notice the food is not browning or becoming
crisp, spray more oil. If you notice white splotches of A lot of times, flipping the food with tongs works
flour on the food, spray more oil in those spots as better than shaking. Shaking breaded items may
well. result in lost breading.
Using eggs, egg whites, buttermilk, will help flour
Ensure you have not overcrowded the air fryer and breadcrumbs adhere to the food to creating
basket. If crowded, the food will take a lot longer to a breading.
cook and will not crisp appropriately.

Small Air Fryer

Most of us wish we had a larger air fryer! You can
opt to purchase one of the large air fryer ovens or
you can implement the tips I have outlined below.
Cook you main dish first and cover it while
you cook your air fryer side dishes.
Reheat the items immediately before
serving to ensure they are warm and crisp.

5
 Air Fryer Meal Plan Week 1
BREAKFAST LUNCH DINNER PERSONAL NOTES
MONDAY

Cilantro Lime Marinated Steak and

Bacon
Chicken and Sweet Potatoes
Roasted Broccoli
TUESDAY

Cilantro Lime Marinated Steak and

Bacon
Chicken and Sweet Potatoes
Roasted Broccoli
WEDNESDAY

Cilantro Lime Marinated Steak and

Bacon
Chicken and Sweet Potatoes
Roasted Broccoli
THURSDSAY

Loaded Baked Fried Chicken and

Sausage Links Potato Wedges
Potatoes
FRIDAY

Sausage Links Loaded Baked Fried Chicken and

Potatoes Potato Wedges
SATURDAY

Fried Chicken and

Sausage Links Loaded Baked
Potato Wedges
Potatoes
SUNDAY

Hash Browns BBQ Meatballs Pork Chops and

and Balsamic Roasted Broccoli
Brussels Sprouts

6
 Air Fryer Meal Plan Week 2
BREAKFAST LUNCH DINNER PERSONAL NOTES

BBQ Meatballs and

MONDAY

Hash Browns Balsamic Brussels Pork Chops and

Sprouts Roasted Broccoli

BBQ Meatballs Pork Chops and

TUESDAY

Hash Browns and Balsamic  Roasted Broccoli

Brussels Sprouts
WEDNESDAY

Pepperoni Pizza Cheeseburgers and

Grilled Cheese and Fries Fries
THURSDSAY

Pepperoni Pizza Cheeseburgers and

Grilled Cheese and Fries Fries

Pepperoni Pizza Chicken Parmesan

FRIDAY

Grilled Cheese and Fries and Roasted

Asparagus
SATURDAY

Crab Cakes and Chicken Parmesan

Sausage Patties
Potato Wedges and Roasted
Asparagus
SUNDAY

Sausage Patties Chicken Parmesan and

Crab Cakes and
Roasted Asparagus
Potato Wedges

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 WEEK 1 GROCERY LIST
MEAT AND PROTEIN VEGETABLES
Russet Potatoes (1 pound)
Package(s) of bacon (at least 2)
Sweet Potatoes (1/2 pound)
Package(s) of raw, uncooked
1-2 green peppers
sausage (1-2)
1-2 red peppers
Chicken Thighs (2 pounds or
1 onion (large)
more)
Garlic
Ground Chuck Beef (1 pound)
1 lime
NY Strip Steaks
Cilantro
Chicken Wings (2-3 pounds)
Green Onions
Pork Chops (bone-in or boneless)
Fresh Broccoli (4 large crowns)
Eggs (carton)
Fresh Brussels Sprouts (1-2
pounds)

DAIRY

Sour Cream
SPICES AND CONDIMENTS
Butter Salt
Cheddar Cheese (block) I buy Pepper
block cheese and grate or slice. Olive Oil
Mozzarella Cheese (sliced) Paprika
Buttermilk (at least 1/2 cup) Soy Sauce or Liquid Aminos
Chives
Herbes de Provence Seasoning
Worcestershire sauce
Steak Seasoning
BBQ Sauce
Balsamic Vinegar
Liquid Smoke
MISC Chicken Seasoning (McCormick's Grill
Mates Montreal)
Unsweetened Cocoa Powder
Breadcrumbs or Almond Meal All-Purpose Flour
Ziploc Bags Honey
Cinnamon
Garlic Powder

8
 WEEK 2 GROCERY LIST
MEAT AND PROTEIN VEGETABLES
Parsley
Breakfast Sausage Patties 1 red pepper
Pepperoni 1 green pepper
8 ounces jumbo lump crab meat 1 fresh lemon
Ground Chuck Beef (1 pound) Asparagus (a couple of bunches)
Chicken Breasts (skinless) (16oz
minimum)

DAIRY

Mozzarella Cheese (block)

Parmesan Cheese

SPICES AND CONDIMENTS

Mayo (reduced fat)
Old Bay Seasoning
MISC Burger Seasoning (you can also use
Steak Seasoning)
Italian Seasoning
Whole Wheat Bread
Whole Wheat Pitas (enough for the
number of pizzas you plan to make
over 2 days)
Marinara (16oz jar)
8 Slider buns
4 Hamburger buns
Panko Breadcrumbs (standard are
also fine)

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 M a k e s   2  

S e r v i n g s

P e r S e r v i n g :

C a l s :   7 5

F a t : 6 G

CRISPY BACON

PERFECTLY CRISP AND READY IN 10 MINUTES

6 slices bacon (uncured, Line the air fryer basket with parchment
nitrate-free preferred) paper. Parchment paper will soak up the
grease and prevent the air fryer from
smoking.

Place the bacon on top of the paper. It's ok

for the bacon to touch. I do not recommend
stacking the bacon.

Some air fryer brands may need a trivet

placed on top of the bacon. If you have an air
fryer that is older or is very loud, you may
need a trivet to hold the bacon down. I did
not need this while using a Power Air Fryer.

Cook the bacon for 10 minutes on 380

degrees. I did not flip the bacon.

Cook for additional time as necessary in order

to reach your desired level of crunch.
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 M a k e s 5  

S e r v i n g s

P e r S e r v i n g :

C a l s : 2 6 0

F a t : 2 1 G

SAUSAGE LINKS

PAIRS WELL WITH MORE THAN JUST EGGS!

Line the air fryer basket with parchment

5 raw and uncooked sausage paper. Parchment paper will soak up the
links
grease and prevent the air fryer from
smoking. Place the sausage on top of the
paper. It's ok for the sausages to touch.

Cook for 15 minutes on 360 degrees.

Open and flip and cook an additional 5

minutes or until the sausage reaches an
internal temperature of 160 degrees. Use a
meat thermometer. You can also flip halfway
through.

Cool before serving

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 M a k e s 4  

S e r v i n g s

P e r S e r v i n g :

C a l s : 2 4 6

F a t : 3 G

LOADED HASH BROWNS

DINER STYLE WITHOUT ALL OF THE GREASE AND FAT

Grate the potatoes using the largest holes of a cheese

3 russet potatoes grater.

1/4 cup chopped green peppers
1/4 cup chopped red peppers
1/4 cup chopped onions
2 garlic cloves chopped
Place the potatoes in a bowl of cold water. Allow the
potatoes to soak for 20-25 minutes. Soaking the
potatoes in cold water will help remove the starch from
the potatoes. This makes them crunchy.
Drain the water from the potatoes and dry them
completely using a paper towel.

1 teaspoon paprika Place the potatoes in a dry bowl. Add the garlic,
paprika, olive oil, and salt and pepper to taste. Stir to
salt and pepper to taste combine the ingredients.

2 teaspoons olive oil Add the potatoes to the air fryer.

Cook for ten minutes on 400 degrees.

Open the air fryer and shake the potatoes. Add the
chopped peppers and onions. Cook for an additional
ten minutes.

Cool before serving.

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 M a k e s 2

S e r v i n g s

P e r S e r v i n g :

C a l s : 4 8 6

F a t : 2 6 G

BACON GRILLED CHEESE

GROWN UP STYLE, YET KID-FRIENDLY

4 slices of bread I used 100% Heat the butter in the microwave for 10-15
Whole Wheat seconds to soften.

1 tablespoon butter melted Spread the butter onto one side of each of the
2 slices mild cheddar cheese slices of bread.

5-6 slices cooked bacon
2 slices mozzarella cheese
Place a slice of buttered bread (butter side down)
onto the air fryer basket.
Load the remaining ingredients in the following
order: slice of cheddar cheese, sliced cooked
bacon, slice of mozzarella cheese, and top with
another slice of bread (butter side up).

If you have an air fryer that is very loud, you will

likely need to use a layer rack or trivet to hold
down the sandwich to keep it from flying. My
Power Air Fryer does not need this, but my louder
Black + Decker air fryer requires this to anchor
the sandwich and keep it from flying around inside
the air fryer.
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 M a k e s 2

S e r v i n g s

P e r S e r v i n g :

C a l s : 4 8 6

F a t : 2 6 G

BACON GRILLED CHEESE

GROWN UP STYLE, YET KID-FRIENDLY

Cook for 4 minutes on 370 degrees.

Open the air fryer. Flip the sandwich. Cook for an additional 3 minutes.

Remove and serve

Olive oil can be substituted for butter.

You may have to cook each sandwich one at a time. This will vary based on the
size of your air fryer.

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 M a k e s 4  

S e r v i n g s

8 P a t t i e s

P e r S e r v i n g :

C a l s :   1 6 0

F a t : 1 3 G

BREAKFAST SAUSAGE PATTIES

PAIR WITH EGGS OR STACKED ON A BISCUIT OR TOAST

Line the air fryer basket with air fryer

8 raw and uncooked sausage parchment paper.
patties
Place the sausage patties on the basket, it's
ok if the patties touch. I was able to get all 8
to fit without stacking. I do not recommend
you stack the sausage patties. Cook in
batches if necessary.

Cook for 10 minutes on 360 degrees.

Open the air fryer and flip the sausage.

Cook for an additional 5 minutes or until the

sausage reaches an internal temperature of
160 degrees and your desired crisp. Use a
meat thermometer.

Cool before serving.

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 M a k e s 4  

S e r v i n g s

P e r S e r v i n g :

C a l s : 2 0 9

F a t : 1 5 G

CILANTRO LIME CHICKEN THIGHS

BONELESS OR BONE-IN AND LOADED WITH FLAVOR

You can choose to marinate the meat ahead of time or

4 chicken thighs boneless or season the meat right before cooking. Personally, I
bone-in, Mine weighed 2 pounds prefer to marinate the chicken for at least 2 hours (to
total. overnight) beforehand.

1 teaspoon olive oil Drizzle the olive oil, fresh lime juice, and soy sauce (or
liquid aminos) over both sides of the chicken thighs.
½ lime juice of
Season the chicken with the chicken seasoning, salt,
1 teaspoon soy sauce or liquid and pepper to taste. I like to add the chicken to a
aminos sealable plastic bag first and toss the chicken in the
seasonings to evenly coat.
1 teaspoon McCormick’s Montreal
Chicken Seasoning Toss the cilantro into the bag. Marinate for 2 hours to
overnight.
Salt and pepper to taste
Place the chicken in the air fryer basket. You shouldn’t
2 tablespoons fresh, chopped need to spray the basket with oil as the chicken is
cilantro coated in olive oil, but do so, if you wish.

Cook the chicken for 10 minutes on 400 degrees. Open

the air fryer and flip the chicken. Cook for an
additional 10-12 minutes.

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 M a k e s 4  

S e r v i n g s

P e r S e r v i n g :

C a l s : 2 0 9

F a t : 1 5 G

CILANTRO LIME CHICKEN THIGHS

BONELESS OR BONE-IN AND LOADED WITH FLAVOR

Total cook time will vary, as each air fryer brand cooks differently. Use a meat
thermometer to assess when the chicken has finished cooking. The chicken is
ready when it has reached an internal temperature of 165 degrees. In addition, I
like to cook it until the skin becomes tender.
Open the air fryer and remove the chicken. Cool before serving.

TIP: For added lime flavor retain the other half of the lime to squeeze fresh lime
juice throughout the chicken.

Recipe Notes
You can use frozen chicken thighs. You may have to allow more time. You will still
cook the chicken at 400 degrees until it reaches an internal temperature of 165
degrees.

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 M a k e s 2

S e r v i n g s

P e r S e r v i n g :

C a l s : 2 4 0

F a t 1 1 G

LOADED BAKED POTATOES

FILLING ENOUGH TO FILL THE SHOES OF A MAIN DISH

Poke three holes into the top of each of the

2 large russet potatoes potatoes using a fork.

2 slices bacon cooked and

crumbled Place the potatoes in the air fryer. Cook for
40 minutes on 390 degrees.
2 teaspoons sour cream
Remove the potatoes from the air fryer and
1 green onion chopped allow them cool.
1/4 cup shredded cheddar cheese
Slice each of the potatoes in half lengthwise.
2 teaspoons butter
Add the butter, shredded cheddar cheese,
1 teaspoon chives and salt and pepper to taste. Top with sour
cream, crumbled bacon, green onions, and
salt
chives.
pepper

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M a k e s 1 0  

M e a t b a l l s

P e r 2

M e a t b a l l s :

C a l s : 3 3 6

F a t : 2 6 G

BBQ MEATBALLS

GRAB YOUR FAVORITE BBQ SAUCE

1 pound ground chuck beef You
can also use standard ground
beef or turkey
½ cup almond meal or
breadcrumbs
½ cup chopped onions
2 garlic cloves
1 egg
¼ cup shredded cheddar
cheese
1 teaspoon Worcestershire
sauce
1 teaspoon McCormick's Grill
Mates Steak Seasoning
salt and pepper to taste
1/2 cup sugar-free BBQ Sauce
Add the ground chuck beef, almond meal, onions, garlic,
cheddar, egg, worcestershire sauce, and seasonings to a large
bowl.
Using clean hands, combine the ingredients and form one large
ball.
Use a spoon and form 10 smaller meatballs. You can sit them on
parchment paper to avoid contamination.
Load the meatballs into the air fryer. It's ok to stack them. I
chose to cook them in batches instead. Optional: Line the air
fryer with air fryer liners to prevent sticking. You can also
spray the air fryer basket with cooking oil.
Cook the meatballs for 8 minutes on 365 degrees.
Open the air fryer and flip the meatballs.
Cook for an additional 5-8 minutes until the meatballs reach an
internal temperature of 165 degrees.
Remove the meatballs from the air fryer and drizzle in BBQ
sauce.
Recipe Notes
If you aren't looking for keto or low-carb you can use
breadcrumbs as a substitute
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 M a k e s 1  

P i z z a

P e r S e r v i n g :

C a l s : 3 3 4

F a t : 1 4 G

PEPPERONI PIZZA

USE WHOLE WHEAT PITA BREAD TO LIGHTEN UP

1 whole wheat pita
2 tbsp pizza sauce or marinara If
you don't like thick sauce, you
can use 1 tbsp
1/8th cup mozzarella cheese,
shredded
Standard Instructions
Drizzle the sauce on top of the pita bread, then load
the pepperoni and shredded cheese on top.
Spray the top of the pizza with olive oil spray.
Place in the Air Fryer for 8 minutes on 400 degrees.
Check in on the pizza at the 6-7 minute mark, to ensure
it does not overcook to your liking.

1/8th cup cheddar cheese,
shredded If you prefer only
mozzarella cheese, omit and use
1/4th cup mozzarella
8 slices pepperoni
olive oil spray
1 tbsp chopped parsley, optional
to garnish the pizza when it has
cooled
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Remove the pizza from the Air Fryer. I used a spatula.
Cool before serving.
Crispy Crust Instructions
For a more crisp crust, spray one side of the pita bread
with the olive oil. Place in the Air Fryer for 4 minutes
on 400 degrees. This will allow the pita to fully crisp on
one side.
Remove the pita bread from the Air Fryer. Turn the pita
over to the side that is less crisp. This should be the
side that was face-down in the Air Fryer.
Drizzle the sauce throughout, then load the pepperoni
and shredded cheese on top.
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 M a k e s 1  

P i z z a

P e r S e r v i n g :

C a l s : 3 3 4

F a t : 1 4 G

PEPPERONI PIZZA

USE WHOLE WHEAT PITA BREAD TO LIGHTEN UP

Place the pizza back in the Air Fryer for 3-4 minutes until the cheese has melted.
Use your judgment. You may need to allow the pizza to cook for an additional
couple of minutes to reach your desired texture.

Remove the pizza from the Air Fryer. I used a spatula. Cool before serving.

Recipe Notes
Topping ideas: grated parmesan, crushed red pepper, and ranch dressing

I prefer to purchase my cheese in the deli section by the block. I grate my own
cheese. It melts so much better than pre-shredded cheese that you buy from a
store that comes in a bag. If you want to keep this recipe quick and easy, you
can use pre-shredded cheese. Grating your own cheese is simply an option.

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M a k e s 8 C r a b

C a k e s

2 S l i d e r s

W i t h o u t B u n :

C a l s : 1 2 5

F a t : 5 G

CRAB CAKES

TAKES LESS THAN 15 MINUTES TO MAKE

Mix all of the ingredients together, with

slider buns the exception of the flour and slider
buns.
8 ounces of jumbo lump crab meat

1/3 cup whole wheat bread Form the mixture into patties. Apply a
crumbs dash of flour to each of the patties.

¼ cup red peppers diced Place the crab cakes in the Air Fryer.
Spray the crab cakes with cooking oil.
¼ cup green peppers diced

1 medium egg Cook for 10 minutes on 375 degrees.

¼ cup reduced fat mayo Remove from Air Fryer and serve on
slider buns.
½ lemon juice of

1 teaspoon flour

cooking oil

1 tablespoon Old Bay Seasoning

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 M a k e s 2
S e r v i n g s
P e r S e r v i n g :
C a l s : 4 7 6
F a t : 2 8 G
MARINATED STEAKS
TASTE LIKE FRESH FROM THE GRILL
2 New York Strip Steaks (mine
were about 6-8 oz each) You can
use any cut of steak
1 tablespoon low-sodium soy
sauce This is used to provide
liquid to marinate the meat and
make it juicy.
1 teaspoon liquid smoke or a cap
full
1 tablespoon McCormick’s Grill
Mates Montreal Steak Seasoning
or Steak Rub (or season to taste)
1/2 tablespoon unsweetened
cocoa powder
salt and pepper to taste
melted butter (optional)
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Drizzle the steak with the soy sauce and liquid
smoke. You can do this inside Ziploc bags.
Season the steak with the seasonings.
Refrigerate for at least a couple of hours,
preferably overnight.
Place the steak in the air fryer. I did not use any
oil. Cook two steaks at a time (if air fryer is
standard size). You can use an accessory grill pan,
a layer rack or the standard air fryer basket.
Cook for 5 minutes on 375 degrees. After 5
minutes, open the air fryer and examine your
steak. Cook time will vary depending on your
desired doneness. Check the inside of the steak to
determine if they have finished cooking. You can
stick a knife or fork in the center to review the
level of pink. You can also use a meat
thermometer and cook to 125° F for rare, 135° F
for medium-rare, 145° F for medium, 155° F for
medium-well, and 160° F for well done.
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 M a k e s 2

S e r v i n g s

P e r S e r v i n g :

C a l s : 4 7 6

F a t : 2 8 G

MARINATED STEAKS

TASTE LIKE FRESH FROM THE GRILL

For medium steak, at 5 minutes, I flipped my steak and cooked for an additional 2
minutes, 7 minutes cook time total using the Power Air Fryer. Each air fryer brand is
different and will cook at different speeds. I also have the Black + Decker Air Fryer and
5 minutes at 370 degrees was enough time to produce medium done steak. At 7 minutes,
the steak was near well done. Examine your steak and do what works best for you.

Remove the steak from the air fryer and drizzle with melted butter.

Recipe Notes
Feel free to trim the fat from your steaks or shape them up to your liking.

You can make your own steak rub using the 1/2 teaspoon of each of the following: onion
powder, garlic powder, paprika, and coriander.

The serving size noted above is 2 steaks. These steaks are on the large side. I personally,
slice the steak up into smaller portions. I don't consume 1 steak in a single sitting.

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 M a k e s 5  

S e r v i n g s

P e r S e r v i n g :

C a l s : 3 4 7

F a t : 2 1 G

SOUTHERN FRIED CHICKEN

USE BUTTERMILK TO BRINE AND FOR CRUNCHY CHICKEN

Add the chicken wings to a large bowl. Drizzle with the

2 1/2-3 pounds whole chicken
wings
1/4 cup buttermilk
3/4 cup all-purpose flour
McCormick's Grill Mates Montreal
Chicken seasoning to taste
buttermilk.
Combine the flour, chicken seasoning, salt and pepper
in a bowl large enough to dredge the chicken. Stir and
mix well.
Dredge the chicken in the flour and seasonings. Ensure
both sides of the chicken are fully coated. Use a spoon
to get areas of the chicken wing that were missed.

salt and pepper to taste Spray the air fryer basket with cooking oil.

cooking oil Add the chicken wings to the air fryer. It's ok to stack
the chicken, but do not overcrowd the basket. Cook in
batches if necessary

Cook for 20 minutes on 400 degrees. Stop and flip the

chicken every 5 minutes, a total of 4 times.

Ensure the chicken is cooked to 165 degrees internal

temp. Test the inside of 1 wing with a thermometer. Add
additional time if you prefer the chicken is crisper.

Remove from the air fryer. Cool before serving.

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 M a k e s 4  

S e r v i n g s

P e r S e r v i n g :

C a l s : 1 7 3

F a t : 6 G

SOUTHERN PORK CHOPS

BONE-IN OR BONELESS ARE FINE

Season the pork chops with the seasoning salt and

4 pork chops (bone-in or
boneless)
3 tbsp buttermilk I used fat-free
1/4 cup all-purpose flour
pepper.
Drizzle the buttermilk over the pork chops.
Place the pork chops in a Ziploc bag with the flour.
Shake to fully coat.

Seasoning Salt to taste You can Marinate for 30 minutes. This step is optional. This
also use either a chicken or pork helps the flour adhere to the pork chops.
rub. I used McCormick's Montreal
Chicken Seasoning Place the pork chops in the air fryer. Stacking them is
ok. I prefer to cook two at a time.
pepper to taste
Spray the pork chops with cooking oil.
1 Ziploc bag
Cook the pork chops for 15 minutes on 380 degrees. Flip
cooking oil spray the pork chops over to the other side after 10 minutes.

Recipe Notes
If you prefer for your pork chops to be juicy, opt for
lower cook time, such as 12-15 minutes in the Air Fryer.

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P e r S e r v i n g :

C a l s : 5 2 4

F a t : 3 2 G

JUICY CHEESEBURGERS

PAIRS NICELY WITH HOMEMADE AIR FRYER FRIES

Season the ground beef with the liquid smoke,

1 pound 80/20 ground chuck beef
(or 4 pre-made patties) turkey
can be substituted
1 teaspoon liquid smoke
1 teaspoon Worcestershire sauce
1 1/2 tablespoons Weber Burger
Seasoning
salt and pepper to taste
4 slices of cheese (any)
Worcestershire, burger seasoning, salt, and
pepper to taste. Form 4 burger patties
Place the burgers in the air fryer. I cooked mine
two at a time.
Cook the burgers for 8 minutes on 360 degrees.
Open the air fryer and flip the burgers. Cook for
an additional 3-4 minutes.
Use a meat thermometer to test the interior. See
notes below.

4 buns Top each burger with a slice of cheese. Cook for

an additional two minutes or until the cheese has
melted.

Serve on buns.

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P e r S e r v i n g :

C a l s :   5 2 4

F a t : 3 2 G

JUICY CHEESEBURGERS

PAIRS NICELY WITH HOMEMADE AIR FRYER FRIES

NOTES
I cooked the burgers two at a time due to the size of my air fryer basket.

Total cook time will vary based on how done you like your burgers. You can also use
thermometer to gauge: 125 degrees (rare), 135 degrees (medium rare), 145 degrees fo
155 degrees for medium well, and 160 degrees for well done.

I like to serve my burgers on toasted buns. After cooking the burgers, you can let the
the air fryer for a couple of minutes.

If you are using turkey burgers, the cook time should remain the same.

You will notice grease in the bottom of the air fryer pan. This did not cause any smoke
cook process. You should clean the pan right away.

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P e r S e r v i n g :

C a l s : 3 3 2

F a t : 1 2 G

CHICKEN PARMESAN

RESTARUANT QUALITY AT HOME

Spray the basket with cooking spray.

16 oz skinless chicken breasts
(sliced in half to make 4 breasts)
1 cup panko bread crumbs
1/2 cup parmesan cheese grated
1/2 cup mozzarella cheese
shredded
Slice the chicken breasts in half horizontally to create 4
thinner chicken breasts. Place the chicken breasts on a
hard surface and pound them to completely flatten.
Grate the parmesan cheese.
Combine the panko breadcrumbs, cheese, and
seasonings in a bowl large enough to dip the chicken
breasts. Stir to combine.

1-2 egg whites (1 egg can also be Place the egg whites in a bowl large enough to dip the
used) chicken.

3/4 cup marinara sauce
2 tsp Italian Seasoning
salt and pepper to taste
Dip the chicken in the egg whites and then the
breadcrumbs mixture.
Place in the Air Fryer. Spray the top of the chicken with
cooking spray.

cooking oil spray Cook for 7 minutes. Top each of the breasts with
marinara sauce and the shredded mozzarella. Cook for
an additional 3 minutes or until cheese has melted.

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P e r S e r v i n g :

C a l s : 6 1

F a t : 4 G

ROASTED BROCCOLI

NOT YOUR AVERAGE VEGGIES

Drizzle the broccoli with the olive oil or spray

3-4 cups fresh broccoli florets
(cut)
1 tablespoon olive oil or cooking
oil spray
salt and pepper to taste
with cooking oil. Sprinkle the seasonings
throughout.
Spray the air fryer basket with cooking oil.
Load the broccoli. Cook for 5-8 minutes on
360 degrees.

1 teaspoon Herbes de Provence

Once the broccoli has cooked for 5 minutes,
seasoning optional
open the air fryer and examine the broccoli.
Every air fryer brand cooks differently. I
prefer my roasted broccoli to have a little
char, but I don't like it burnt. Use your
judgment to ensure the broccoli isn't
overcooked.

You can use frozen broccoli. I recommend

that you add seasonings after the vegetables
have cooked for a few minutes and have
thawed. Frozen broccoli will need to cook for
10-12 minutes at the same temperature
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C a l s : 4 4

F a t : 3 G

BALSAMIC BRUSSELS SPROUTS

SNEAK IN THE VEGGIES WITH ADDED FLAVOR

Add the brussels sprouts and sliced red onions to a

1 1/2 -2 cups fresh brussels bowl. Drizzle olive oil (or spray cooking oil) and
sprouts each sliced in half balsamic vinegar throughout.

1/2 cup sliced red onions Sprinkle salt and pepper to taste. Stir to evenly coat.

1 tablespoon balsamic vinegar Spray the air fryer basket with cooking oil.

1 tablespoon olive oil or cooking
oil spray
salt and pepper to taste
Add the brussels sprouts and onions. I was able to add
the entire amount to the basket without needing to
cook in batches. I have the 5 quart Power Air Fryer. Do
not overcrowd the basket. Cook in batches if necessary
for your air fryer model.

Cook for 5 minutes on 350 degrees.

Open the air fryer and shake or toss the veggies with
tongs.

Cook for an additional 3-5 minutes. At 8 minutes mine

were slightly charred but still soft. Right at 10 minutes,
mine were crisp. Every air fryer brand cooks
differently. Use your judgment to assess the optimal
cook time.

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F a t : 4 G

BAKED SWEET POTATOES

LOAD THESE UP WITH YOUR FAVORITE TOPPINGS

Poke a few holes in the top of each of the

2 medium-large sweet sweet potatoes.
potatoes

2 teaspoons butter Place the sweet potatoes in the air fryer.

Cook for 40 minutes on 380 degrees.
2 teaspoons honey
Remove the sweet potatoes from the air
1/2 teaspoon cinnamon fryer and allow them to cool.

Slice them open and load 1 teaspoon of

butter and honey and 1/4 teaspoon of
cinnamon into each.

Cooking time may vary because every air

fryer brand is different. You can poke the
potatoes with a knife to test if they are
done. The inside of the sweet potato
should be soft.

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SEASONED POTATO WEDGES

FAR FROM BORING AND LOADED WITH FLAVOR

Wash and scrub the potatoes really well. Cut each potato in
4 medium russet potatoes (I half lengthways, then cut the potato on the diagonal to make
went for the potatoes that 8-10 wedges per potato. Try to make sure they are about the
were the flattest) same thickness and size.

1 tablespoon olive oil
1/2 tablespoon Herbes de
Provence seasoning
1 teaspoon garlic powder
Place the sliced potatoes in a large bowl with hot water. This
will remove excess starch and help the potatoes crisp. Leave
the potatoes in the hot water for 20-30 minutes.
Remove the potatoes from the water and dry them. I used
paper towels.

1 teaspoon paprika Add the potatoes to a large, dry bowl. Drizzle the olive oil
throughout and then add the seasonings. Toss with tongs to
salt and pepper to taste ensure the potatoes are evenly coated.

cooking oil spray (I used olive Spray the air fryer basket with cooking oil spray. Add the
oil) potato wedges to the basket. Do not overcrowd the basket
and cook in batches if needed.

Cook for 12 minutes on 400 degrees.

Open the air fryer and flip the wedges with tongs. Cook for
an additional 10-15 minutes. Mine were perfectly crisp around
25 minutes of total cook time.
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HOMEMADE FRENCH FRIES

CLASSIC RECIPE THAT DOESN'T REQUIRE A DRIVE THRU

2 1/2 pound each, 1 pound total
large russet potatoes peeled and
cut lengthwise
1 tbsp olive oil
salt and pepper to taste
seasoning salt to taste optional
Place the sliced potatoes in a large bowl with
cold water.
Allow the potatoes to soak in the water for at
least 30 minutes, preferably an hour.
Drain the water from the bowl. Dry the fries
completely with paper towels.
Coat the fries with olive oil. You can toss them
in a large bowl or spread the fries onto a flat
surface and coat them.

Sprinkle with the salt, pepper, and optional

seasoning salt.

Add half of the fries to the Air Fryer basket.

Adjust the temperature to 380 degrees and
cook for 15-20 minutes.

Set a timer for 10 minutes and stop and shake

the basket at the 10-minute mark (once).
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C a l s : 1 6 2

F a t : 2 G

HOMEMADE FRENCH FRIES

CLASSIC RECIPE THAT DOESN'T REQUIRE A DRIVE THRU

Use your judgment. If the fries need to be crisper, allow to cook for additional
time. If the fries look crisp prior to 15 minutes, remove them. I cooked both of my
batches for almost 20 minutes. Also, use your judgment to determine if the fries
will need to be cooked in batches. This will vary based on the size of your air
fryer. You do not want to overfill the basket.

When the first half finishes, cook the remaining half (if necessary).

Notes
I sliced the potatoes lengthwise in half first. From there, I repeated this (my
potatoes were pretty thick). This results in 8 pieces of sliced potato (4 from each
potato). Slice lengthwise to create ½ - ¾ inch fries.

Soaking the potatoes in cold water will help remove the excess starch from the
potatoes. This will help produce crispy fries. Do not skip this step.

If you prefer crispy fries, serve the fries immediately. The fries will soften if they
have sat for a while. This is no different than typical fries. You can reheat them
in the air fryer to re-crisp.

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P e r S e r v i n g :

C a l s : 4 6

F a t : 3 G

ROASTED ASPARAGUS

A REASON TO ENJOY GREEN VEGGIES

Wash and trim hard ends off asparagus.

1 bunch fresh asparagus
Drizzle the asparagus with olive oil and the
1 tablespoon olive oil or olive oil seasonings. You can also use cooking oil spray.
cooking spray
Add the asparagus to the air fryer.
salt and pepper to taste

1 1/2 teaspoons Herbes de
Provence seasoning optiona
l asparagus.
fresh lemon wedge optional
Cook for 6-10 minutes on 360 degrees until crisp.
Drizzle fresh squeezed lemon over the roasted
I don't recommend going over 10 minutes in the air
fryer. Monitor the asparagus closely because
every air fryer brand cooks differently. I like for
my roasted asparagus to have a little bit of char,
but I don't want it to be too slimy. If you roast it
too long you will burn it and will become really
soft to the touch.

After the asparagus has cooked for 5 minutes,

start to monitor it closely

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