Support Your Long-Term Health Through Smarter Nutrition

Avocado Breakfast Burger with Bacon, Egg, and Tomato

• 1 ripe avocado, halved and pitted
• 2 slices of cooked bacon
• 2 eggs, fried or poached
• 1 medium tomato, sliced
• Salt and pepper to taste
• Optional: hot sauce or sriracha for added flavor

1. Scoop out a small portion of the avocado flesh from each half to create a well for the toppings.
2. Place a slice of cooked bacon in each avocado half.
3. Top each bacon-filled avocado half with a fried or poached egg.
4. Add sliced tomato on top of the eggs.
5. Sprinkle with salt and pepper to taste.
6. Optional: Drizzle with hot sauce or sriracha for some extra kick.
7. Serve immediately.

Baby Kale, Mozzarella and Egg Bake

• 1 tablespoon olive oil
• 2 cups baby kale
• ½ cup scallions
• 1/2 cup shredded mozzarella cheese
• 4 large eggs
• 1/4 cup heavy cream
• Salt and pepper to taste

1. Preheat the oven to 375°F.
2. In a large oven-safe skillet, heat the olive oil over medium heat. Add the baby kale scallions and sauté until wilted, about 3-4 minutes.
3. Sprinkle the shredded mozzarella over the top of the kale.
4. In a small bowl, whisk together the eggs, heavy cream, salt, and pepper. Pour the egg mixture over the kale and cheese.
5. Bake in the oven for 15-20 minutes, or until the eggs are set and the cheese is melted and bubbly.

Baked Eggs in Avocado

• 1 Avocado
• 2 large eggs
• Salt and pepper
• Any herbs and hot sauce you like

Cut an avocado in half and remove the pit. Scoop out a small portion of the flesh from each half to create a well for the eggs. Crack an egg into each avocado half, sprinkle with salt and pepper, and bake in the oven until the eggs are cooked to your liking. Serving size: one half avocado.

Baked Smoked Salmon and Egg in Avocado

• 2 ripe avocados, halved and pitted
• 4 large eggs
• 4 oz smoked salmon
• Salt and pepper to taste
• Fresh herbs (chives or dill) for garnish (optional)

1. Preheat your oven to 375°F (190°C).
2. Scoop out a bit of the avocado flesh from each half to create a well for the egg.
3. Place the avocado halves on a baking sheet to stabilize them. Gently crack an egg into each avocado half.
4. Carefully place a portion of smoked salmon on top of each egg-filled avocado half. Season.
5. Bake for about 12-15 minutes or until the eggs are cooked to your desired doneness.

Blackberry Lemon Ricotta Parfaits

• 1 cup ricotta cheese
• 1/4 cup heavy cream
• 1/4 cup powdered erythritol
• 1 teaspoon vanilla extract
• 1 lemon, zested
• 1/2 cup blackberries
• 2 tablespoons chopped almonds
• Optional: high protein granola

1. In a medium bowl, combine ricotta cheese, heavy cream, erythritol, vanilla extract, and lemon zest. Mix well.
2. Spoon a layer of the ricotta mixture into the bottom of 2 small serving glasses or jars.
3. Top with a layer of blackberries. Repeat layers until filled.
4. Sprinkle chopped almonds on top. Refrigerate for at least 30 minutes before serving.

Breakfast Burrito with Sweet Potato & Avocado

• 4 large eggs
• 1 tbsp coconut oil
• 1 small sweet potato, diced
• 1/2 red bell pepper, diced
• 1/4 red onion, diced
• 1/2 avocado, sliced
• 1/4 cup fresh cilantro, chopped
• 2 tbsp salsa
• 4 large lettuce leaves or Low Carb Wrap

1. Heat coconut oil in a large skillet. Cook sweet potato, bell pepper, and onion for about 5 minutes until tender.
2. Crack eggs into skillet and stir into vegetables. Cook until scrambled.
3. Lay out lettuce leaves or wraps and divide the mixture evenly. Top with avocado, cilantro, and salsa. Roll up like a burrito.

Cauliflower Hash

• 1 head cauliflower, grated
• 4 slices bacon, chopped
• 1/2 onion, diced
• 1 bell pepper, diced
• 2 cloves garlic, minced
• 2 tbsp olive oil
• 1 tsp smoked paprika
• Salt and pepper

1. Cook chopped bacon in a skillet until crispy. Remove with a slotted spoon.
2. Add onion and bell pepper to the bacon fat and sauté until softened. Add garlic and cook for 1 minute.
3. Add cauliflower, olive oil, smoked paprika, salt, and pepper. Cover and cook for 5-7 minutes until tender.
4. Stir in crispy bacon and serve hot.

Chickpea Pancakes

• 1/2 cup chickpea flour
• 1/2 cup water
• 1/4 cup unsweetened almond milk
• 1 egg
• 1 tbsp olive oil
• 1/4 tsp baking powder
• 1/4 tsp garlic powder
• Optional toppings: avocado, tomatoes, feta

1. Whisk flour, water, almond milk, egg, oil, and spices until the batter is smooth.
2. Heat a non-stick skillet. Pour batter and spread into a large pancake.
3. Cook for 2-3 minutes on each side until edges are crispy. Serve warm with toppings.

Chocolate Hazelnut Waffles

• 1 cup almond flour
• 2 tbsp coconut flour
• 1/3 cup cocoa powder
• 1/4 cup Swerve
• 2 tsp baking powder
• 1/3 cup hazelnut milk
• 3 eggs
• 2 tbsp coconut oil
• 1/3 cup hazelnuts

1. Whisk dry ingredients in one bowl; whisk wet in another. Combine.
2. Fold in hazelnuts.
3. Cook in preheated waffle iron for 3-4 minutes per waffle.

Crustless Quiche

• 6 large eggs
• 1/2 cup heavy cream
• 1/4 cup Parmesan
• 1/2 cup cheddar
• 1/2 cup spinach
• 1/4 cup diced onion, peppers, mushrooms

1. Whisk eggs, cream, and Parmesan. Stir in vegetables and cheddar.
2. Pour into a greased 9-inch pie dish.
3. Bake at 375°F for 25-30 minutes until set and golden.

Crustless Sausage and Peppers Omelet

• 8 oz ground sausage
• 1/2 cup bell peppers
• 1/4 cup onion
• 4 large eggs
• 1/4 cup almond milk
• 1/4 cup cheddar

1. Cook sausage; remove. Sauté peppers and onions.
2. Whisk eggs and milk. Stir in sausage and vegetables.
3. Pour into a greased dish, top with cheese. Bake at 375°F for 20-25 minutes.

Egg and Cottage Cheese Breakfast Muffins

• 6 eggs
• 1/2 cup cottage cheese
• 1/4 cup almond flour
• 1/4 cup bacon, cheddar, parsley
• Spices (garlic, onion powder)

1. Whisk eggs and cottage cheese. Stir in flour, spices, bacon, and cheese.
2. Fill greased muffin cups 2/3 full.
3. Bake at 375°F for 20-25 minutes until golden.

Egg Bites

• 4 large eggs
• 1/2 cup cottage cheese
• 1/4 cup cheddar, spinach, bell peppers
• 2 tbsp bacon bits

1. Blend eggs, cottage cheese, cheddar, salt, and pepper until smooth.
2. Stir in vegetables and bacon.
3. Pour into greased muffin tin. Bake at 350°F for 20-25 minutes.

Egg-Crust Breakfast Pizza

• 4 eggs
• 1/2 cup mozzarella
• 1/4 cup tomato sauce
• Pepperoni, olives, tomatoes

1. Whisk eggs and cheese. Pour onto a greased pizza pan.
2. Bake at 375°F for 10-12 minutes.
3. Top with sauce, pepperoni, and olives. Bake for 5-7 more minutes.

Eggs in Clouds

• 2 large eggs
• 1/4 cup Parmesan
• Garlic powder, chives, bacon (optional)

1. Separate egg whites. Beat until stiff peaks form; fold in Parmesan and spices.
2. Mound onto a baking sheet, create a well. Bake at 375°F for 3-4 minutes.
3. Add yolks to the wells. Bake 4-5 more minutes.

Frittata with Egg, Tomato, Pepper, Onion, Broccoli, and Cheese

• 8 large eggs
• 1 cup tomatoes, bell peppers, broccoli
• 1/2 cup onion
• 1/2 cup cheddar

1. Sauté onion, peppers, tomatoes, and broccoli until tender.
2. Whisk eggs and pour over vegetables. Top with cheese.
3. Bake at 375°F for 20-25 minutes until set.

Greek Yogurt Parfait

• 1 cup Greek yogurt (sub plant-based for Vegan)
• 1/4 cup berries
• 2 tbsp nuts, 1 tbsp chia seeds

Layer Greek yogurt, berries, and nuts in a glass. Add chia seeds if desired. Serve immediately or chill.

No-Oatmeal, Oatmeal

• 1/2 cup almond flour
• 2 tbsp flaxseed, 2 tbsp chia, 1/4 cup coconut flakes
• 10g protein powder
• 1/2 cup almond milk, 2 eggs

1. Combine dry ingredients. Whisk milk and eggs.
2. Cook mixture in a pan over medium heat for 3-4 minutes until thickened.

Protein Crepes

• 1/2 cup almond flour
• 2 tablespoons coconut flour
• 1 scoop unflavored whey or pea protein powder
• 1/4 teaspoon salt
• 3 large eggs
• 1/2 cup unsweetened almond milk
• 2 tablespoons melted coconut oil

1. Whisk almond flour, coconut flour, protein powder, and salt.
2. Beat eggs, then stir in milk and melted oil.
3. Combine and let sit for 5-10 minutes.
4. Cook in a non-stick skillet for 2-3 minutes per side until lightly browned.

Protein Oatmeal

• 1/4 cup steel-cut oats
• 1 cup water or unsweetened almond milk
• 1 scoop vanilla protein powder
• 1 tbsp nut butter
• 1/2 tsp cinnamon

1. Boil liquid, add oats, and simmer for 15-20 minutes until tender.
2. Stir in protein powder and nut butter until well combined.
3. Top with cinnamon.

Protein Pancakes

• 1/2 cup almond flour
• 1/4 cup protein powder
• 2 eggs
• 1/4 cup almond milk
• 1 tbsp coconut oil

1. Whisk dry ingredients; whisk wet separately. Combine.
2. Cook in a skillet for 2-3 minutes per side until bubbles form and edges brown.

Quinoa Breakfast Bowl

• 1/2 cup cooked quinoa
• 1/2 avocado
• 1/4 cup nuts
• 2 tbsp chia
• 2 tbsp hemp
• 1/2 cup almond milk

1. Mix quinoa and nuts.
2. Combine seeds, milk, and vanilla; pour over quinoa.
3. Top with avocado, egg, and tomatoes. Let sit for 5-10 minutes.

Sausage & Egg Muffin

• 4 eggs
• 4 sausage patties
• 4 slices cheddar

1. Fry eggs; heat sausage patties.
2. Optional: Melt cheese on patties.
3. Place sausage on plate, top with egg.

Scotch Eggs

• 4 eggs
• 1 lb ground pork
• Spices
• 1/4 cup almond flour

1. Boil eggs 7 mins; peel.
2. Mix meat and spices; mold around eggs.
3. Roll in almond flour. Fry until golden, then bake at 400°F for 10 mins.

Shakshuka

• 1 tbsp olive oil, onion, bell pepper, 2 garlic
• Spices
• 14oz diced tomatoes
• 4 eggs, 1/4 cup feta

1. Sauté veggies; add spices.
2. Add tomatoes; simmer 5 mins.
3. Create wells, crack eggs, add feta. Bake at 375°F for 10-12 mins.

Skillet-Baked Eggs with Spinach, Yogurt, and Chili Oil

• 4 eggs, 2 cups spinach, 1 cup leek
• 8 oz feta, 1/2 cup yogurt
• Olive oil, garlic, chili flakes

1. Sauté leek, garlic, and flakes. Wilt spinach.
2. Stir in yogurt and feta.
3. Make wells, crack eggs. Bake at 375°F for 10-15 mins.

Strawberry Nut Bars

• 1 1/2 cups almond flour, 1/4 cup coconut flour
• 1/4 cup erythritol, 1/4 tsp salt
• 1/4 cup melted coconut oil, 2 eggs, 1 tsp vanilla
• 1/2 cup walnuts, 1/2 cup pecans, 1/2 cup strawberries

1. Preheat oven to 350°F and grease an 8x8 pan.
2. Combine flours, erythritol, and salt. Mix in oil, eggs, and vanilla.
3. Fold in nuts and strawberries. Spread into pan.
4. Bake 20-25 minutes until golden. Cool 15 mins before slicing.

Stuffed Breakfast Bell Peppers

• 4 bell peppers, 8 eggs, 1/4 cup heavy cream
• 1/2 cup cheddar, 4 slices bacon, 2 green onions
• Garlic/onion powder, paprika, thyme, salt, pepper

1. Halve peppers and place in dish. Bake at 375°F until tender.
2. Whisk eggs, cream, and spices. Scramble in a skillet until just set.
3. Spoon eggs into peppers, top with cheese.
4. Bake 20-25 mins. Garnish with onions and bacon.

Taiwanese Oyster Omelet

• 6-8 oysters, 3 eggs, 2 tbsp coconut flour
• 1 tbsp soy sauce (tamari), 1/2 tsp fish sauce
• White pepper, scallions, cilantro, cooking oil

1. Whisk eggs, flour, and sauces. Cook oysters in oil for 1-2 mins; remove.
2. Pour egg mixture into skillet; top with oysters and herbs.
3. Cook 2-3 mins until bottom is set; flip and cook 1-2 mins more.

Tofu Scramble

• 14oz firm tofu, onion, red pepper, mushrooms
• Turmeric, garlic/onion powder, cumin, salt, pepper
• 2 cups spinach, 1/4 cup cheddar (optional)

1. Sauté veggies; add crumbled tofu and spices.
2. Cook 5-7 mins until browned. Stir in spinach until wilted.
3. Optional: Top with cheese and melt. Serve hot.

Asian Glazed Meatballs with Zucchini Noodles

• 1 lb. ground pork
• 1 egg
• 2 tbsp. coconut flour
• 2 cloves garlic, minced
• 1 tsp. ground ginger
• 1/2 tsp. sea salt
• 1/4 tsp. black pepper
• 1/4 cup chopped green onions (for garnish)

• 2 tbsp. coconut aminos
• 1 tbsp. apple cider vinegar
• 1 tbsp. sesame oil
• 1 tbsp. minced fresh ginger
• 2 cloves garlic, minced
• 1/2 tsp. red pepper flakes

• 3 large zucchini, spiralized
• 1 tbsp. coconut oil
• Salt and black pepper, to taste
• 1/4 cup chopped fresh cilantro (for garnish)

1. Preheat oven to 375°F (190°C) and line a baking sheet with parchment paper.
2. In a large mixing bowl, combine ground pork, egg, coconut flour, minced garlic, ground ginger, salt, and black pepper. Mix well until all the ingredients are well combined.
3. Using a tablespoon, shape the pork mixture into small meatballs and place them on the prepared baking sheet.
4. Bake for 15-20 minutes, or until the meatballs are fully cooked.
5. While the meatballs are cooking, prepare the Asian glaze. In a small bowl, mix together the coconut aminos, apple cider vinegar, sesame oil, minced ginger, minced garlic, and red pepper flakes.
6. In a separate skillet over medium heat, add the coconut oil and the zucchini noodles. Season with salt and black pepper and cook for 2-3 minutes, or until tender.
7. Add the Asian glaze to the skillet with the cooked zucchini noodles and toss to coat evenly.
8. Divide the zucchini noodles and meatballs evenly among four meal prep containers. Garnish with green onions and fresh cilantro. Store in the refrigerator for up to four days.

Bacon, Ranch and Cheddar Chicken Salad

• 1 lb cooked chicken, diced or shredded
• 1/2 cup chopped cooked bacon
• 1/4 cup chopped green onions
• 1/4 cup chopped celery
• 1/2 cup mayonnaise
• 2 tablespoons sour cream
• 2 tablespoons ranch seasoning mix
• 1/2 cup shredded cheddar cheese
• Salt and pepper to taste

1. In a large mixing bowl, combine the cooked chicken, chopped bacon, green onions, and celery.
2. In a separate bowl, whisk together the mayonnaise, sour cream, and ranch seasoning mix until well combined.
3. Pour the dressing over the chicken mixture and stir until evenly coated.
4. Fold in the shredded cheddar cheese.
5. Season with salt and pepper to taste. Serve chilled.

Buffalo Chicken Celery Boats

• 2 cups shredded cooked chicken
• 1/4 cup hot sauce
• 2 tbsp melted butter
• 1/4 tsp garlic powder
• 1/4 tsp onion powder
• Salt and pepper to taste
• 6 celery stalks
• 2 oz cream cheese, softened
• 2 tbsp blue cheese crumbles
• 1 tbsp chopped green onions

1. Preheat the oven to 375°F.
2. In a bowl, mix together the shredded chicken, hot sauce, melted butter, garlic powder, onion powder, salt, and pepper.
3. Cut the celery stalks in half crosswise.
4. Spread a layer of cream cheese inside each celery boat.
5. Stuff each celery boat with the chicken mixture.
6. Sprinkle blue cheese crumbles over the top of each boat.
7. Bake in the preheated oven for 10-15 minutes or until heated through. Garnish with chopped green onions and serve.

Cauliflower Broccoli Ham Salad

• 1 head of cauliflower, cut into small florets
• 1 head of broccoli, cut into small florets
• 1/2 cup diced ham
• 1/4 cup diced red onion
• 1/4 cup chopped fresh parsley
• 1/4 cup chopped fresh chives
• 1/2 cup mayonnaise
• 2 tbsp. Dijon mustard
• 1 tbsp. apple cider vinegar
• Salt and black pepper, to taste

1. In a large mixing bowl, combine cauliflower florets, broccoli florets, diced ham, diced red onion, chopped parsley, and chopped chives. Mix well.
2. In a separate small mixing bowl, whisk together mayonnaise, Dijon mustard, and apple cider vinegar. Season with salt and black pepper to taste.
3. Pour the mayonnaise mixture over the cauliflower, broccoli, and ham mixture and toss to coat evenly.
4. Divide the salad evenly among four meal prep containers. Store in the refrigerator for up to four days.

Chicken and Avocado Salad With Lime and Cilantro

• 1 lb. boneless, skinless chicken breasts
• 1 tbsp. olive oil
• 1 tsp. chili powder
• 1 tsp. cumin
• 1/2 tsp. garlic powder
• Salt and black pepper, to taste

• 4 cups mixed greens
• 1 large avocado, diced
• 1/2 cup cherry tomatoes, halved
• 1/4 cup red onion, thinly sliced
• 1/4 cup chopped fresh cilantro
• Juice of 1 lime
• 2 tbsp. extra-virgin olive oil
• Salt and black pepper, to taste

1. Preheat the oven to 400°F. Line a baking sheet with parchment paper.
2. In a small bowl, whisk together the olive oil, chili powder, cumin, garlic powder, salt, and black pepper.
3. Place the chicken breasts on the prepared baking sheet and brush them with the olive oil mixture. Bake for 25-30 minutes.
4. In a large bowl, combine the mixed greens, diced avocado, cherry tomatoes, red onion, and chopped cilantro.
5. Whisk together the lime juice, extra-virgin olive oil, salt, and black pepper.
6. Slice cooked chicken into strips, add to the salad, and drizzle with dressing. Toss and serve immediately.

Chicken Cobb Salad in a Glass Jar

• 2 cups cooked chicken breast, diced
• 4 strips bacon, cooked and crumbled
• 2 hard-boiled eggs, diced
• 1/2 avocado, diced
• 1 cup cherry tomatoes, halved
• 1/2 cucumber, diced
• 1/2 cup crumbled blue cheese
• 1/4 cup chopped fresh parsley
• 1/4 cup extra-virgin olive oil
• 2 tablespoons red wine vinegar
• Salt and black pepper, to taste
• 1/4 cup chopped walnuts

1. In a large bowl, combine the chicken, bacon, eggs, avocado, cherry tomatoes, cucumber, blue cheese, and parsley. Mix well.
2. In a small bowl, whisk together the olive oil and red wine vinegar. Season with salt and black pepper to taste.
3. Divide the chicken cobb salad mixture among four glass jars, packing it tightly.
4. Drizzle the dressing over the top of the salad in each jar. Sprinkle each jar with chopped walnuts.
5. Seal the jars and store them in the refrigerator for up to 3 days.

Chicken Salad

• 2 cups cooked chicken, shredded or chopped
• 1/4 cup chopped celery
• 1/4 cup chopped red onion
• 1/4 cup chopped dill pickles
• 1/4 cup mayonnaise
• 2 tbsp Dijon mustard
• 2 tbsp chopped fresh parsley
• 1/4 tsp garlic powder
• salt and pepper to taste

1. In a large mixing bowl, combine the cooked chicken, celery, red onion, and dill pickles.
2. In a separate small bowl, whisk together the mayonnaise, Dijon mustard, chopped fresh parsley, garlic powder, and salt and pepper to taste.
3. Pour the mayonnaise mixture over the chicken mixture and stir until well combined.
4. Serve immediately or chill for at least 30 minutes.

Egg Salad with Capers and Spinach on Toasted Keto Bread

• 6 hard-boiled eggs
• 1/4 cup mayonnaise
• 1/4 cup Greek yogurt
• 1 tablespoon Dijon mustard
• 1 tablespoon capers, drained
• 1/4 cup chopped spinach
• Salt and pepper to taste
• 4 slices of keto bread, toasted

1. Peel and chop the hard-boiled eggs and place them in a mixing bowl.
2. In another bowl, mix together the mayonnaise, Greek yogurt, Dijon mustard, and capers.
3. Pour the mixture over the chopped eggs and stir until combined.
4. Add chopped spinach, salt, and pepper and stir.
5. Toast the keto bread slices and spread the egg salad over each. Serve and enjoy!

Egg Salad with Greek Yogurt and Parsley

• 6 large eggs
• 1/2 cup plain Greek yogurt
• 1 tablespoon Dijon mustard
• 2 tablespoons fresh parsley, chopped
• 1/4 teaspoon salt
• 1/8 teaspoon black pepper

1. Place the eggs in a large pot and cover with cold water. Bring to a boil.
2. Turn off the heat, cover, and let sit for 12-15 minutes.
3. Drain and rinse with cold water. Peel and chop into pieces.
4. In a mixing bowl, combine Greek yogurt, mustard, parsley, salt, and black pepper.
5. Stir in the eggs. Serve immediately or store for up to 3-4 days.

Egg Salad

• 6 large eggs, hard-boiled
• 2 tablespoons mayonnaise
• 1 tablespoon Dijon mustard
• 1 tablespoon chopped fresh chives
• Salt and pepper to taste

1. Peel and chop the hard-boiled eggs.
2. In a mixing bowl, combine the eggs, mayonnaise, Dijon mustard, and chives. Mix well.
3. Season with salt and pepper to taste. Serve cold.

Garlic Butter Chicken Meatballs with Cauliflower Rice

• 1 lb. ground chicken
• 1/2 cup almond flour
• 2 tbsp. chopped fresh parsley
• 1 tsp. garlic powder
• 1/2 tsp. onion powder
• Salt and black pepper, to taste
• 2 tbsp. butter
• 2 cloves garlic, minced
• 1 head cauliflower, riced
• 1/4 cup chicken broth

1. Preheat the oven to 400°F.
2. In a bowl, combine ground chicken, almond flour, parsley, garlic powder, onion powder, salt, and pepper. Mix well.
3. Form into meatballs (about 1 inch).
4. Melt butter in an oven-safe skillet. Add minced garlic and cook for 1-2 minutes.
5. Brown meatballs for 2-3 minutes per side. Bake for 12-15 minutes until cooked through.
6. Prepare cauliflower rice in another skillet with chicken broth for 5-7 minutes.
7. Divide cauliflower rice into 4 containers and top with meatballs.

Garlic Butter Steak Bites with Zucchini Noodles

• 1 lb. sirloin steak, bite-sized
• 1 tbsp. olive oil
• Salt and black pepper
• 3 tbsp. unsalted butter
• 4 cloves garlic, minced
• 3 large zucchini, spiralized
• 1/4 cup grated parmesan cheese

1. Season steak bites with salt and pepper.
2. Sear in olive oil for 2-3 minutes per side. Remove and set aside.
3. Melt butter and garlic in the same skillet. Add steak back and toss.
4. Sauté zucchini noodles in a separate skillet for 2-3 minutes.
5. Divide zucchini and steak into 4 containers. Garnish with parmesan and parsley.

Greek Chicken Meal Prep Bowls

• 1.5 lbs. chicken breasts
• 2 tbsp. olive oil & lemon juice
• 2 tbsp. dried oregano
• 4 cups chopped romaine
• 1 cup cherry tomatoes & diced cucumber
• 1/2 cup red onion, olives, and feta
• 1 tbsp. red wine vinegar

1. Preheat oven to 400°F. Brush chicken with oil, lemon, and oregano. Bake for 25-30 minutes.
2. In a large bowl, combine lettuce, tomatoes, cucumber, onion, olives, and feta.
3. Whisk together extra-virgin olive oil and red wine vinegar with salt and pepper.
4. Divide salad among 4 containers. Slice chicken and add to bowls. Drizzle with dressing.

Ground Chicken Thai Lettuce Wraps

• 1 lb. ground chicken
• 1 tbsp. coconut oil
• 1/4 cup diced onion & red bell pepper
• 2 garlic cloves & 1 tbsp grated ginger
• 2 tbsp. fish sauce & 1 tbsp. coconut aminos
• 8-10 large lettuce leaves

1. Melt coconut oil and brown the ground chicken.
2. Add onion, garlic, and ginger; cook for 1-2 minutes until fragrant.
3. Add bell pepper and cook until tender.
4. Whisk together fish sauce, aminos, lime juice, and pepper flakes. Pour over chicken.
5. Stir in cilantro. Serve in lettuce leaves as wraps.

Honey-Lime Chicken and Avocado Salad

• 2 large chicken breasts
• 2 tbsp. avocado oil, honey, and lime juice
• 4 cups mixed greens & 1 avocado
• 1/2 cup cherry tomatoes & 1/4 cup red onion
• 1/4 cup crumbled feta & chopped walnuts

1. Preheat oven to 400°F. Brush chicken with honey-lime oil mixture. Bake for 20-25 minutes.
2. Combine greens, avocado, tomatoes, onion, and cilantro in a bowl.
3. Whisk olive oil and red wine vinegar.
4. Divide salad among 4 bowls. Top with chicken, feta, and walnuts. Drizzle with dressing.

Mediterranean Tuna Salad

• 1 can of tuna, drained
• 2 tablespoons of olive oil & lemon juice
• 1 tablespoon of parsley & dill
• 1/4 cup of diced cucumber, onion, and tomatoes
• 1/4 cup of crumbled feta cheese

1. In a mixing bowl, combine tuna, oil, lemon juice, and herbs.
2. Add the cucumber, onion, and tomatoes and stir.
3. Gently fold in the feta cheese. Season with salt and pepper. Serve chilled.

Peanut Chicken Zucchini Noodles

• 1 lb. chicken breasts
• 1/4 cup natural peanut butter
• 2 tbsp. coconut aminos & 1 tbsp. apple cider vinegar
• 3 large zucchini, spiralized
• 1 tbsp. sesame oil & lime juice

1. Preheat oven to 375°F. Season chicken and bake for 25-30 minutes. Slice into strips.
2. Whisk together peanut butter, aminos, vinegar, lime juice, sesame oil, and spices.
3. Cook zucchini noodles in olive oil for 2-3 minutes.
4. Add chicken and sauce to the skillet. Toss and serve garnished with cilantro.

Salmon Orange Salad with Pine Nuts and Red Onion

• 8 oz flaked cooked salmon
• 1 medium orange, segmented
• 1/4 cup toasted pine nuts & sliced red onion
• 2 cups mixed salad greens
• 2 tbsp. extra-virgin olive oil & 1 tbsp. lemon juice

1. Combine greens, salmon, orange segments, pine nuts, and onion in a large bowl.
2. Whisk together oil, lemon juice, salt, and pepper for the dressing.
3. Drizzle over salad and toss. Serve immediately.

Smoked Salmon & Cream Cheese Cucumber Bites

• 1 medium cucumber, sliced into rounds
• 4 oz smoked salmon, chopped
• 4 oz cream cheese, softened
• 1 tablespoon fresh dill

1. In a medium bowl, mix together salmon, cream cheese, dill, salt, and pepper.
2. Place a spoonful of the mixture onto each cucumber round. Serve chilled.

Steak and Egg Salad Sandwiches

• 4 large eggs, hard-boiled
• 1/2 cup mayonnaise & 1 tbsp Dijon
• 1 pound flank steak & 1 tbsp olive oil
• 4 large lettuce leaves & 8 slices tomato/cucumber

1. Chop hard-boiled eggs. Whisk mayo, mustard, lemon juice, and spices.
2. Grill flank steak for 3-4 minutes per side. Let rest, then slice thinly.
3. Combine eggs, steak, and dressing.
4. Serve on lettuce leaves topped with tomato and cucumber.

Taco Salad Lunch Bowls

• 1 lb. ground beef
• 1 red onion, chopped & 2 cloves garlic
• 1 red and green bell pepper, chopped
• 1 tsp. cumin, smoked paprika, and chili powder
• 1 head of lettuce, 2 cups cauliflower rice, 1 avocado

1. Cook ground beef until browned. Add onion and garlic; cook until fragrant.
2. Add bell peppers and spices. Stir to coat evenly.
3. Heat cauliflower rice separately.
4. Assemble: Divide lettuce, beef, rice, tomatoes, and avocado among 4 containers. Serve with lime.

Tarragon Chicken Salad

• 2 cups shredded chicken
• 1/4 cup mayonnaise & 1 tbsp Dijon
• 2 tbsp fresh tarragon & 1/4 cup celery

1. In a bowl, combine chicken, mayonnaise, tarragon, mustard, and celery.
2. Mix well and season with salt and pepper. Serve chilled.

Tuna Salad

• 2 cans of tuna, drained
• 1/4 cup mayonnaise & 1 tbsp Dijon
• 1/4 cup celery & red onion
• 1 tbsp dill pickles

1. In a bowl, combine tuna, mayo, and mustard.
2. Add celery, onion, and pickles. Season with salt and pepper. Serve chilled.

Vegetable Salad Served in Lettuce Leaves

• 1 head of lettuce & 1 cup cherry tomatoes
• 1 cucumber, 1 bell pepper, and 1/2 red onion
• 1/2 cup feta & 1/4 cup Kalamata olives
• 2 tbsp. olive oil & 1 tbsp. lemon juice

1. Combine tomatoes, cucumber, pepper, onion, feta, olives, and herbs in a large bowl.
2. Whisk oil and lemon juice together and toss with the vegetables.
3. Spoon the salad onto separate lettuce leaves to serve.

Baked Salmon and Roasted Asparagus

• 4 salmon filets (4-6 oz each)
• 1 pound asparagus, tough ends trimmed
• 2 tablespoons olive oil
• 1 lemon, thinly sliced
• Salt and pepper, to taste

1. Preheat the oven to 400°F.
2. Place salmon filets on a baking sheet lined with parchment paper.
3. Drizzle with olive oil and season with salt and pepper.
4. Place lemon slices on top of the salmon.
5. Bake for 12-15 minutes, or until the salmon is cooked through.
6. While the salmon is cooking, toss the asparagus with olive oil, salt, and pepper in a separate baking dish.
7. Place the asparagus in the oven with the salmon and roast for 10-12 minutes, or until the asparagus is tender.
8. Serve the salmon and asparagus together.

Baked Tofu with Stir-fried Bok Choy and Mushrooms

• 1 block of firm tofu, drained and pressed
• 2 tablespoons of soy sauce
• 2 tablespoons of hoisin sauce
• 1 tablespoon of sesame oil
• 1 tablespoon of honey
• 2 cloves of garlic, minced
• 1 teaspoon of grated ginger
• 1 tablespoon of olive oil
• 1 small head of bok choy, chopped
• 4 oz of sliced mushrooms
• Salt and pepper to taste

1. Preheat the oven to 400°F.
2. Cut the tofu into 1-inch cubes and place them in a bowl.
3. In a separate bowl, whisk together the soy sauce, hoisin sauce, sesame oil, honey, garlic, and ginger.
4. Pour the marinade over the tofu and toss to coat.
5. Spread the tofu cubes out in a single layer on a baking sheet and bake for 20-25 minutes, flipping once halfway through.
6. While the tofu is baking, heat the olive oil in a large skillet over medium-high heat.
7. Add the bok choy and mushrooms and stir-fry for 3-5 minutes, or until the vegetables are tender.
8. Season with salt and pepper to taste.
9. Serve the baked tofu with the stir-fried bok choy and mushrooms on the side.

Cauliflower Rice Stir-Fry

• 1 head of cauliflower, riced
• 4 chicken breasts without skin, cubed
• 2 tablespoons of olive oil
• 1/2 onion, chopped
• 2 cloves of garlic, minced
• 2 carrots, chopped
• 1 red bell pepper, chopped
• 2 cups of chopped broccoli florets
• 1 cup of sliced mushrooms
• 1/4 cup of soy sauce
• 1 tablespoon of honey
• 1 teaspoon of grated ginger
• Salt and pepper to taste

1. Heat the olive oil in a large skillet or wok over medium-high heat. Add the onion and garlic, and stir-fry for 1-2 minutes until fragrant.
2. Add the chicken and cook until heated through.
3. Add the carrots and bell pepper, and continue stir-frying for another 3-4 minutes until slightly softened.
4. Add the broccoli and mushrooms, and stir-fry for another 2-3 minutes until tender.
5. Push the vegetables to one side of the pan, and add the cauliflower rice to the other side. Stir-fry for 2-3 minutes until slightly softened.
6. Combine the soy sauce, honey, and grated ginger. Pour over the stir-fry and toss to combine.

Grilled Lamb Chops with Roasted Eggplant and Zucchini

• 4 lamb chops
• 1 large eggplant, sliced
• 2 medium zucchini, sliced
• 2 cloves of garlic, minced
• 2 tablespoons of olive oil
• 1/2 teaspoon of dried oregano
• Salt and pepper to taste

1. Preheat the grill to high heat. Brush lamb chops with olive oil, salt, and pepper.
2. Grill the lamb chops for 3-4 minutes per side for medium-rare.
3. Preheat oven to 400°F (200°C).
4. Place eggplant and zucchini on a baking sheet. Drizzle with olive oil and sprinkle with minced garlic, oregano, salt, and pepper.
5. Roast for 15-20 minutes or until tender and lightly browned.
6. Serve the grilled lamb chops with the roasted eggplant and zucchini.

Grilled Tuna and Vegetable Skewers

• 1 pound tuna steaks, cut into 1-inch cubes
• 1 red bell pepper, seeded and cut into 1-inch pieces
• 1 yellow bell pepper, seeded and cut into 1-inch pieces
• 1 zucchini, sliced into 1/2-inch rounds
• 1 red onion, cut into 1-inch pieces
• 2 tablespoons olive oil
• 1 tablespoon lemon juice
• 2 cloves garlic, minced
• 1 teaspoon dried oregano
• Salt and pepper to taste

1. Preheat grill to medium-high heat.
2. In a small bowl, whisk together olive oil, lemon juice, garlic, oregano, salt, and pepper.
3. Thread tuna and vegetables onto skewers. Brush with olive oil mixture.
4. Grill skewers for 8-10 minutes, turning occasionally, until tuna is cooked through and vegetables are tender.

Pan-seared Chicken Thighs with Roasted Cauliflower and Broccoli

• 4 bone-in, skin-on chicken thighs
• Salt and pepper
• 1 tablespoon olive oil
• 1 head cauliflower, cut into florets
• 2 cups broccoli florets
• 2 cloves garlic, minced
• 2 tablespoons olive oil
• Lemon wedges for serving

1. Preheat the oven to 400°F.
2. Season the chicken thighs with salt and pepper.
3. Heat 1 tablespoon of olive oil in a large skillet. Cook chicken skin side down for 5-6 minutes until crispy. Flip and cook for an additional 4-5 minutes.
4. Toss the cauliflower and broccoli with olive oil, minced garlic, salt, and pepper.
5. Roast the vegetables for 20-25 minutes, or until tender and browned.
6. Serve chicken with roasted vegetables and a squeeze of fresh lemon juice.

Spicy Shrimp Stir-Fry

• 1 pound large shrimp, peeled and deveined
• 2 cloves garlic, minced
• 1 teaspoon ginger, minced
• 1/2 teaspoon red pepper flakes
• Red and yellow bell peppers, sliced
• 1 cup snow peas, trimmed
• 2 cups broccoli florets
• 2 tablespoons soy sauce
• 1 tablespoon honey
• 2 teaspoons cornstarch
• 2 tablespoons olive oil

1. Whisk together soy sauce, honey, and cornstarch.
2. Heat oil and cook garlic, ginger, and red pepper flakes until fragrant.
3. Add shrimp and cook for 2-3 minutes until pink. Remove and set aside.
4. Cook bell peppers, snow peas, and broccoli for 5-6 minutes until tender-crisp.
5. Return shrimp to the skillet, pour sauce over, and cook for 1-2 minutes until thickened.

Stuffed Bell Peppers

• 4 large bell peppers
• 1 pound ground beef
• 1 cup cooked rice
• 1/2 onion, diced
• 2 cloves garlic, minced
• 1 can (14.5 oz) diced tomatoes
• 1 teaspoon dried basil
• 1 teaspoon dried oregano
• Salt and pepper to taste
• 1/2 cup shredded cheese

1. Preheat oven to 375°F. Remove pepper tops and seeds.
2. Cook ground beef until browned. Add onion and garlic and cook until translucent.
3. Add rice, tomatoes, basil, oregano, salt, and pepper.
4. Spoon mixture into peppers and bake for 25-30 minutes.
5. Top with cheese and bake for an additional 5-10 minutes until melted.

Turkey Burgers with Grilled Portobello Mushrooms and Roasted Asparagus

• 1 lb ground turkey
• 1/2 onion, grated
• 2 cloves garlic, minced
• 1 tsp paprika
• 1/2 tsp cumin
• 4 portobello mushrooms, stems removed
• 1 bunch asparagus, trimmed
• 2 tbsp olive oil
• Salt and pepper to taste

1. Preheat grill to medium-high. Mix turkey, onion, garlic, and spices. Form 4 patties.
2. Brush mushrooms and asparagus with olive oil, salt, and pepper.
3. Grill turkey burgers (5-6 min per side), mushrooms (4-5 min per side), and asparagus (3-4 min per side).
4. Serve burgers on a bed of portobello mushrooms with asparagus on the side.

Vegetarian chili with mixed beans and TVP

• 1 tablespoon olive oil
• 1 onion and 1 bell pepper, diced
• 2 cloves garlic, minced
• 1 can diced tomatoes
• 1 cup mixed beans (black, kidney, chickpeas)
• 1.5 cups TVP or crumbled tempeh
• Chili powder, cumin, smoked paprika

1. Heat olive oil and sauté onion and bell pepper for 5 minutes. Add garlic and sauté for 1-2 minutes.
2. Add tomatoes, beans, TVP, and spices. Stir well.
3. Bring to a boil, then simmer for 20-25 minutes until thickened.
4. Serve hot with optional toppings like avocado or cilantro.

Baked Turkey, Quinoa, and Zucchini Meatballs in Lettuce Wraps

• 1 lb ground turkey
• 1/2 cup cooked quinoa
• 1 medium zucchini, grated
• 1 small carrot, grated
• 1/4 cup almond flour
• 1 egg
• 2 garlic cloves, minced
• 1 tbsp fresh parsley, chopped
• 1 tsp dried oregano, salt, and pepper
• 1/4 cup grated Parmesan cheese
• 2 tbsp olive oil
• Lettuce leaves for wrapping

1. Preheat the oven to 375°F (190°C) and line a baking sheet with parchment paper.
2. In a large bowl, mix ground turkey, quinoa, zucchini, carrot, almond flour, egg, garlic, parsley, oregano, salt, pepper, and Parmesan until well combined.
3. Shape into 16 meatballs and place on the baking sheet.
4. Drizzle with olive oil and bake for 20-25 minutes until cooked through.
5. Serve meatballs wrapped in lettuce leaves.

Beef and Vegetable Stir-Fry with Snow Peas, Carrots, and Bell Peppers

• 1 pound flank steak, thinly sliced
• 2 tablespoons olive oil
• 1 teaspoon cornstarch, garlic powder, ginger powder
• 2 cups snow peas
• 2 medium carrots, sliced & 1 red bell pepper, sliced
• 1/2 onion, sliced & 2 cloves garlic, minced
• 1/4 cup soy sauce & 2 tablespoons brown sugar
• 1 teaspoon sesame oil
• Cauliflower rice for serving

1. Toss beef with cornstarch and dry spices.
2. Heat oil and cook beef until browned (5-7 mins). Remove and set aside.
3. Stir-fry vegetables in the same skillet (3-5 mins).
4. Whisk together soy sauce, sugar, sesame oil, and cornstarch. Pour into skillet until thickened.
5. Return beef to skillet and toss. Serve over cauliflower rice.

Broiled Shrimp and Broccoli

• 1 pound shrimp, peeled and deveined
• 4 cups broccoli florets
• 2 tablespoons olive oil
• 1 teaspoon garlic powder
• Salt and pepper to taste
• Optional: parmesan cheese

1. Preheat the broiler to high.
2. Toss shrimp and broccoli with olive oil, garlic powder, salt, and pepper.
3. Arrange in a single layer on a baking sheet.
4. Broil for 5-6 minutes until shrimp is pink and broccoli is tender/charred.

Grilled Chicken and Vegetable Skewers

• 1 lb chicken breasts, cubed
• 1 red onion, 1 zucchini, and 1 red bell pepper, cubed
• 1/4 cup olive oil & 2 tbsp balsamic vinegar
• 2 garlic cloves, minced & 1 tbsp honey
• 1 tsp dried oregano

1. Preheat grill to medium-high.
2. Whisk oil, vinegar, garlic, honey, and oregano for the marinade.
3. Thread chicken and vegetables onto skewers.
4. Brush with marinade and grill for 10-12 minutes until chicken is cooked.

Grilled Steak and Vegetable Salad

• 1 pound flank steak
• 2 tablespoons olive oil & 1 tsp garlic powder, paprika
• 4 cups mixed greens
• 1 red and 1 yellow bell pepper, sliced
• 1/2 red onion, sliced & 1 cup cherry tomatoes
• 1/4 cup balsamic vinaigrette & blue cheese

1. Preheat grill to medium-high. Rub steak with oil and spices.
2. Grill for 4-5 minutes per side. Let rest for 5 minutes before slicing.
3. Toss greens, peppers, onion, and tomatoes in a large bowl.
4. Top with steak and blue cheese. Drizzle with vinaigrette.

Roasted Pork Loin with Sautéed Kale and Roasted Root Vegetables

• 2-pound pork loin roast
• 4 cups chopped kale & 1 tbsp butter
• 4 cups chopped root vegetables (carrots, parsnips, sweet potatoes)
• Olive oil, salt, pepper, garlic powder, thyme

1. Preheat oven to 375°F. Rub pork with oil and spices. Roast for 1 to 1.5 hours until 145°F.
2. Toss root vegetables with oil and spices; roast for 20-25 mins until tender.
3. Sauté kale in butter with garlic powder and spices for 5-7 mins.
4. Rest pork for 10 mins before slicing. Serve with vegetables and kale.

Turkey and Vegetable Chili

• 1 pound ground turkey
• 1 onion, 1 red and 1 green bell pepper, 1 zucchini, chopped
• 1 can diced tomatoes & 1 can black and kidney beans
• Chili powder, cumin, smoked paprika, cayenne

1. Sauté onion, garlic, peppers, and zucchini for 5-7 minutes.
2. Add ground turkey and cook until browned.
3. Stir in tomatoes and beans. Season with spices.
4. Simmer for 20-30 minutes until thickened.