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Are you ready to
take your nutrition
to the next level,
but feel stuck when
it comes to getting
your meals together
in the kitchen?
T H I S E B O O K H A S YO U C OV E R E D !

T H E S E R E C I P E S P R OV I D E YO U W I T H D E L I C I O U S
A N D C R E AT I V E WAYS T O U S E C O M M O N
I N G R E D I E N T S I N YO U R M E A L P L A N . S O N O, YO U

PREP LIKE A QUEEN RECIPE BOOK

D O N ’ T H AV E T O H AV E P L A I N G R O U N D B E E F A N D
B R O C C O L I E V E R Y S I N G L E N I G H T.

Meal prepping is a great tool to help you save money, save

time during busy weeknights and ensure you are creating
balanced meals that fit your macros.

You will see notes about what to add to certain recipes

depending on your goals/preferences to ensure you are finding
the balance that is right for you!

Since we are highlighting certain foods, you can use these

recipes in a variety of ways and even combine recipes to make
a whole complete meal. For example, pair a rice recipe with a
ground beef recipe.

Everyone has different calorie needs, so you may add or omit

ingredients (such as extra oils, milk, cheese, avocado etc.)
depending on your goals.

If you're inexperienced in the kitchen, no worries! The meals

we chose below are great for entry level cooks.

Ready to increase the flavor and fun in your meals?! It’s time
to get cooking, Queens!
 T EGORY
CA 1

EGGS
Veggie + Fresh
Herb Egg Bites
INGREDIENTS:
M A K E S 1 2 E G G B I T E S (C A N M E A L
P R E P T O F R E E Z E + R E H E AT )

• 12 eggs (or 1 ¾ cup chickpea

flour + ¼ cup nutritional yeast
+ 2 cups water + 1 tsp baking
powder if you don’t eat eggs)
• 2 cups non-starchy veggies
(mushroom, bell pepper, spinach,
zucchini), diced
• 1/4 cup fresh basil and chives,
chopped finely
• 1/2 tsp salt
• 1/2 tsp pepper
• Non stick cooking spray

HOW TO:
1. Heat oven to 400 degrees.
2. Spray muffin pan w/ non stick
cooking spray.
3. Add all vegetables to a mixing
bowl and stir well before beating
in the eggs (or chickpea flour +
nutritional yeast + 2 cups water
+ baking powder) and seasoning.
4. Pour into a standard size
SERVING SIZE
muffin tin, filling just above 2 SERVE
3/4 to the top.
CALORIES PER SERVE
170 CALORIES
5. Bake for 20-25 minutes.
MACROS PER SERVE
6. Once cooled, store in a sealed 13P / 4C / 11F
container in the refrigerator
for up to 5 days, or in a sealed SERVING SIZE
2 SERVE (WITH
container in the freezer.
CHICKPEA FLOUR)

CALORIES PER SERVE

160 CALORIES
* Pair 2 egg bites with fruit, toast
MACROS PER SERVE
or other foods as described on your
9P / 24C / 3F
meal plan for breakfast.
Egg Superfood
Scramble
INGREDIENTS:
MAKES 1 SERVING

• 2 eggs (or 100 g cooked tofu

if you don’t like eggs)
• 2 tbsp almond milk or water
• Non-stick cooking spray
• ½ cup chopped spinach
• ½ cup chopped zucchini
• ¼ cup chopped onion
• ½ tsp turmeric
• Optional: cracked pepper
or hot sauce

HOW TO:
1. Add cooking spray to cast iron
or nonstick skillet and turn on
medium heat. Once pan is hot,
sauté all veggies together for
4-5 min or until the onion begins
to become translucent and the
greens wilt.
2. While veggies are cooking, beat
eggs together with almond milk
(or water) and turmeric.
SERVING SIZE
3. Add egg mixture to skillet and 1 SERVE

gently mix with veggies. CALORIES PER SERVE

185 CALORIES
4. Cook until egg mixture cooks
MACROS PER SERVE
all the way through, about 15P / 7C / 11F
3-4 minutes.
5. Season with pepper or hot SERVING SIZE
1 SERVE (WITH TOFU)
sauce.
CALORIES PER SERVE
145 CALORIES

* Pair with additional starch (toast, MACROS PER SERVE

14P / 8C / 6F
oats, fruit) as needed and enjoy!
Breakfast
Tacos
INGREDIENTS:
MAKES 1 SERVING

• 2 small whole grain or corn

tortillas (match calories to
starch on meal plan)
• 2 eggs (or 3/4 cup chickpeas or
black beans drained and rinsed)
• 1 cup baby spinach
(or kale) chopped
• 1/4 cup red bell pepper, diced
• 1/4 cup yellow onion,
finely chopped
• 1 tsp paprika
• Toppings: hot sauce, cracked
pepper, salsa
• Optional toppings depending
on plan: add ¼ avocado or
1 tbsp cheese

HOW TO:
1. Add all chopped veggies to a
non-stick skillet and sauté over SERVING SIZE
medium heat until softened (7-8 1 SERVE (NO AVOCADO
OR CHEESE)
mins). Season with paprika.
CALORIES PER SERVE
2. Crack eggs (or add beans) into
275 CALORIES
veggie mixture and stir around
until cooked. MACROS PER SERVE
17P / 25C / 12F
3. While eggs are cooking, warm
SERVING SIZE
tortillas in a pan or oven.
1 SERVE (CHICKPEA OR
4. Add cooked eggs and veggie BEAN SUBSTITUTE)

mix to tortillas and enjoy with CALORIES PER SERVE

desired toppings. 265 CALORIES

MACROS PER SERVE

13P / 42C / 5F
Easy Baked
Eggs

INGREDIENTS:
MAKES 1 SERVING

• 2 eggs
• Non stick cooking spray

Topping ideas (match to

allotted calories on plan)
• Pesto and thyme sprigs
• Pico de gallo
• Sauteed veggies (spinach,
onions, mushrooms)
• Feta cheese crumbles or
avocado (to increase
calories/fat macros)

HOW TO:
1. Preheat the oven to 375
degrees F.
2. Spray a small cooking dish with
non-stick spray. Crack eggs into
the dish.
3. Bake for 12-15 minutes until
whites are firm.
4. Remove from the oven and add SERVING SIZE
desired toppings. 1 SERVING (NO
AVOCADO OR CHEESE)

CALORIES PER SERVE

*Pair with additional starch (fruit, 160 CALORIES

toast) as needed and enjoy!

MACROS PER SERVE
13P / 1.5C / 11F
Veggie Egg
Frittata

INGREDIENTS: HOW TO:

MAKES 4-5 SERVINGS
1. In a small bowl scramble eggs (or
• 12 eggs + ¼ cup water (or 1 ¾ cup chickpea flour + nutritional yeast
chickpea flour + ¼ cup nutritional yeast + baking soda) and add water.
+ 2 cups water + 1 tsp baking powder if
2. Add cooking spray to a skillet
you don’t eat eggs)
over medium heat and add
• 1 cup mushrooms, diced mushrooms, onions, & chopped
• 1/2 cup white onion, diced bell peppers. Cook down until
soft.
• 1 cup bell peppers, diced
3. Pour egg mixture over
• Cooking spray vegetables in the skillet.
• Optional: any other non-starchy veggies 4. Cover and cook over medium
of choice (zucchini, spinach, kale etc) heat. Occasionally poke mixture
to allow egg to cook through.
5. To finish cooking, put the skillet
in the oven on broil until the top
is cooked.

SERVING SIZE 6. Cut into slices

1 SERVE

CALORIES PER SERVE

195 CALORIES * Pair with additional starch (fruit,
MACROS PER SERVE toast, oats) as needed and enjoy!
16P / 3.5C / 13F

SERVING SIZE
1 SERVE (WITH
CHICKPEA FLOUR)
CALORIES PER SERVE
170 CALORIES

MACROS PER SERVE

14P / 19C / 4F
 T EGORY
CA 2

P A S TA + R I C E
Lemon Rice
INGREDIENTS:
MAKES 3 CUPS COOKED RICE

• 1 cup long grain white rice*

• 2 cups water
• ½ tsp salt
• 2 tbsp lemon juice
• 1 tsp lemon zest
• 1 tbsp parsley (can also add
basil, rosemary or whatever
herbs you like)

HOW TO:
1. Combine rice and water in a
saucepan and heat on medium
until boiling.
2. Reduce heat. Add in salt and
cover. Simmer for 20-25 minutes
or until rice is cooked. Add
additional water as needed.
3. Turn off heat and add lemon
juice and zest. Fluff with a fork
to combine. Let rest for 5-10
minutes.
4. Add in herbs.

*Serve and enjoy with protein and

non-starchy veggies of choice
SERVING SIZE
1 SERVING(1 CUP
*For brown rice - use the same COOKED RICE)
instructions but simmer for
CALORIES PER SERVE
45 minutes or cook according 200 CALORIES
to package
MACROS PER SERVE
4.5P / 45C / 0F
Cilantro
Lime
Rice
INGREDIENTS:
MAKES 3 CUPS COOKED RICE

• 1 cup long grain white rice*

• 2 cups water
• ¼ cup cilantro, finely chopped
• 2 tbsp lime juice
• 1 tsp lime zest
• ½ tsp salt

HOW TO:
1. Combine rice and water in a
saucepan and heat on medium
until boiling.
2. Reduce heat, add in salt and
cover. Simmer for 20-25 minutes
or until rice is cooked. Add
additional water as needed.
3. Turn off heat and add in cilantro,
lime juice and lime zest. Fluff
with a fork to combine. Let rest
for 5-10 minutes.

SERVING SIZE
* Serve and enjoy with protein and 1 SERVING (1 CUP
non-starchy veggies of choice. COOKED RICE)

CALORIES PER SERVE

* For brown rice - use the same 200 CALORIES
instructions but simmer for 45
MACROS PER SERVE
minutes or cook according to 4.5P / 45C / 0F
package
Brown Rice
Veggie Stir Fry
INGREDIENTS:
MAKES 3 CUPS COOKED RICE

• 1 cup brown rice

• 1 cup mushrooms
• ½ head broccoli, chopped
• 1 large red bell pepper, diced
• Cooking spray
• 2 cloves garlic, minced
• ¼ tsp cayenne powder
• 2 tbsp coconut aminos
• Optional: Sesame seeds for
garnish

HOW TO:
1. Cook brown rice according to
the package.
2. Steam veggies in the microwave
or with water in a frying pan.
Set aside.
3. Add cooking spray, cayenne
powder and garlic to a frying
pan. Cook down for 1 minute.
4. Add cooked vegetables,
coconut aminos and cooked rice
to the frying pan. Mix together SERVING SIZE
for 1-2 minutes. 1 SERVING (1 CUP
COOKED RICE)

CALORIES PER SERVE

* Serve with cooked protein of 275 CALORIES
choice (chicken, shrimp, tofu). Top
MACROS PER SERVE
with sesame seeds and enjoy!
8P / 54C / 3F
Pasta
Primavera
INGREDIENTS:
M A K E S 6 - 8 S E R V I N G S ( S AV E
E XT R A F O R M E A L P R E P)

• 1 box (16 oz pasta) of choice

• Cooking spray
• 1 medium yellow summer
squash, diced
• 1 medium zucchini, diced
• ½ medium red onion, diced
• 3 garlic cloves, minced
• 1 tbsp italian seasoning
• 2-3 tbsp lemon juice
• 2 tbsp fresh parsley, chopped

HOW TO:
1. Cook pasta according to
package directions.
2. In a medium skillet add cooking
spray and set to medium heat.
3. Add squash, zucchini, red onion,
garlic and Italian seasoning to
the pan. Cook until the veggies
are tender.
4. Once pasta is cooked, drain it
and add it back into the pot.
SERVING SIZE
5. Add cooked veggies, lemon juice
1 SERVING (WITH WHOLE
and parsley to pasta. GRAIN PASTA)

CALORIES PER SERVE

260 CALORIES
* Serve with cooked protein of
choice (chicken, shrimp, tofu) and MACROS PER SERVE
enjoy! 10P / 50C / 2F
Pesto Veggie
Pasta

INGREDIENTS: HOW TO:

MAKES 6-8 SERVINGS
( S AV E E X T R A F O R M E A L P R E P ) 1. Cook pasta according to package
directions in a large pot.
• 1 box (16 oz pasta) of choice
2. In a medium skillet add cooking
• 2-3 cloves garlic, minced spray and set to medium heat.
• 1 pint cherry tomato, sliced in half 3. Add garlic, tomatoes and peas to
• 1 1/2 cup peas (frozen) the skillet. Cook until veggies are
softened.
• ½ cup pesto of choice
4. Drain pasta and add back into
• Optional depending on meal plan: the pot.
⅓ cup parmesan cheese
5. Add veggies, pesto and parmesan
to pasta. Mix together.

* Serve with cooked protein of

choice (chicken, shrimp, tofu) and
enjoy!

SERVING SIZE
1 SERVING (WITH
WHOLE GRAIN PASTA
NO CHEESE)

CALORIES PER SERVE

370 CALORIES

MACROS PER SERVE

13P / 54C / 11F
 T EGORY
CA 3

GROUND BEEF +
GROUND TURKEY
Ground Beef
Stuffed Peppers

INGREDIENTS: HOW TO:

MAKES 4 SERVINGS
1. Preheat the oven to 350
• 4 large bell peppers (any color) degrees F.
• 1 lb lean ground beef (at least 2. Remove top, seeds and stem of
80% lean) bell peppers. Place peppers in a
• 2 tbsp white onions, chopped baking dish upright and set aside.

• 1 clove garlic, chopped 3. Over medium heat add cooking

spray and ground beef to skillet.
• 15 oz tomato sauce (low sugar)
4. Once ground beef starts to cook,
• ¾ cup low fat cheese stir onions, garlic, tomato sauce
• 1 cup cooked rice and cooked rice into beef. Continue
cooking until ground beef is done.
5. Add cooked ground beef/rice
mixture into peppers. Can top with
additional tomato sauce if desired.
6. Pour a small amount of water into
the bottom of the baking dish.

SERVING SIZE
7. Cover with foil and bake for 30
1 SERVING minutes. Remove cover, add cheese
and cook for another 15 minutes
CALORIES PER SERVE
until peppers are tender and
385 CALORIES
cheese is melted.
MACROS PER SERVE
29P / 29C / 17F

* Serve with a side of extra veggies

or salad. Add additional rice as needed
to fit meal plan.
Healthy
Burger Bowls
INGREDIENTS:
MAKES 4 SERVINGS

Meat
• 1 lb lean ground beef
(at least 80% lean)
• 1 tsp garlic powder
• 1 tsp black pepper
• 1 tsp worcestershire sauce
• 1 tsp dijon mustard

Bowl
• 5 cups greens of choice
(romaine, spinach, kale)
• 1 cup cherry tomato, sliced
• 1 red onion, diced or sliced
• 1 avocado, sliced
• Dressing: mustard, low sugar
ketchup etc.

HOW TO:
1. Add cooking spray to skillet over
medium heat. Add ground beef
and spices to the pan. Cook until
beef is done.
2. Drain excess liquid from beef
and remove from pan.
3. Stir worcestershire sauce and
dijon mustard into cooked
ground beef.
4. In a large bowl add greens, SERVING SIZE
tomatoes, and onion. Mix in 1 SERVING

cooked ground beef, dressing

CALORIES PER SERVE
and avocado. 360 CALORIES

MACROS PER SERVE

25P / 6C / 26F
* Enjoy with a side of sweet potato
or starch of choice (depending on
meal plan).
Bell Pepper
Ground Beef
“Nachos”

INGREDIENTS:
MAKES 3 SERVINGS ( 2 1 N AC H O B OAT S T O TA L )

• 1 lb lean ground beef or • 1 bag mini sweet bell peppers, sliced

turkey (at least 80% lean) lengthwise and deseeded (~21 peppers)
• 1 tbsp chili powder • Cooking spray
• 2 tbsp ground cumin • 1 cup reduced fat mexican
cheese, grated
• 1 tbsp garlic powder
• 2 tbsp light source cream (thin with
• 2 tbsp green chilies, canned
1 tbsp water)
• 1 medium white onion, diced
• Chopped cilantro, for garnish

HOW TO:
1. Preheat oven to 400 degrees F. * For a complete meal, serve with a
starch (rice, quinoa, potato) and extra
2. Add cooking spray to skillet over
non-starchy veggies.
medium heat. Add ground beef,
spices, chilies and onions to the pan.
Cook until beef is done. Set aside.
3. Prepare mini peppers by cutting off
tops, removing seeds and slicing in
half.
4. Spray baking sheet with cooking oil.
SERVING SIZE
Place mini bell pepper halves on the
1 SERVING (7
baking sheet. “NACHOS”)

5. Top bell peppers with cooked ground CALORIES PER SERVE

beef mixture and cheese. 200 CALORIES

6. Bake for 10 minutes. Remove from MACROS PER SERVE

the oven, drizzle with sour cream and 18P / 6.5C / 11F

garnish with cilantro.

Baked Turkey
Meatballs
INGREDIENTS:
MAKES 4 SERVINGS (3-4
M E AT B A L L S E AC H )

• 1 lb ground turkey
• ½ tsp cumin
• ½ tsp onion powder
• ½ tsp garlic powder
• ½ tsp oregano
• 2 tsp parsley
• 1 large egg
• 2 tsp sesame oil
• 2 tbsp white onion,
finely chopped

HOW TO:
1. Preheat the oven to a high
broil setting.
2. In a large bowl combine turkey,
spices, parsley, egg, sesame
oil and onion.
3. Line a baking sheet with
parchment paper or aluminum
foil. Spray with cooking spray.
4. Use a cookie scoop to make
~12-16 meatballs and place
onto the baking sheet.
5. Broil on high for 10 minutes
or until meatballs are cooked. SERVING SIZE
1 SERVING (3-4
Cooking time may vary MEATBALLS)
depending on the size of the
CALORIES PER SERVE
meatball.
275 CALORIES

MACROS PER SERVE

* Serve with starch (whole grain 32P / 1.5C / 16F

bun, rice etc) and non-starchy

veggies of choice. Enjoy!
Healthy
Turkey
Skillet
INGREDIENTS:
MAKES 3-4 SERVINGS

• 1 lb ground turkey
• Cooking spray
• 1 white onion, diced
• 1 ½ cup sweet potato (or
squash) diced and pre-cooked
• 2 cups kale or spinach
• Optional: sprinkle of goat
cheese and parsley

HOW TO:
1. Heat cooking spray on
medium heat in skillet.
2. Add onions to skillet and
cook down until translucent.
3. Add ground turkey and cook
SERVING SIZE
until no longer pink.
1 SERVING (NO CHEESE)
4. Mix in cooked sweet potatoes
CALORIES PER SERVE
and kale. Cook down until kale
350 CALORIES
is wilted.
MACROS PER SERVE
5. Add goat cheese and enjoy! 30P / 12C / 20F
 T EGORY
CA 4

O AT S
Proats
INGREDIENTS:
SERVES 1

• ½ cup oats
• 1 ½ cups water
• 1 scoop protein powder
• ½ tsp vanilla
• ½ tsp cinnamon
• Pinch of salt
• ¼ cup (~60ml) almond milk (can
sub milk of choice)
• Toppings (optional)- fresh fruit,
almonds/pecans/walnuts, hemp/
chia/flax seeds, coconut flakes,
cacao nibs

HOW TO:
1. Add the oats, water, vanilla,
cinnamon, and salt to a pot.
Stir to combine.
2. Heat over medium-high heat for
10 minutes or until all the liquid
has been absorbed.
SERVING SIZE
3. Remove oats from heat. If it is 1 SERVING
too thick, add more water or
CALORIES PER SERVE
almond milk.
288 CALORIES
4. Transfer oats to a bowl and
MACROS PER SERVE
add toppings of choice. 31P / 32C / 4F
Overnight
Oats

INGREDIENTS: HOW TO:

SERVES 1
1. Combine and mix all ingredients
• ½ cup oats except toppings in a bowl or
• 1 Tbsp chia seeds mason jar.

• ¼ cup 0% plain greek yogurt 2. Refrigerate overnight.

• 1 scoop protein powder

• ¼ cup blueberries * Top with desired toppings.

• ½ Tbsp almond butter

• ½ cup (~120ml) almond milk
(can sub milk of choice)
• ½ tsp vanilla
• ½ tsp cinnamon
• Toppings (optional)- fresh
fruit, almonds/pecans/ SERVING SIZE
1 SERVING
walnuts, hemp/chia/flax seeds,
coconut flakes, cacao nibs CALORIES PER SERVE
448 CALORIES

MACROS PER SERVE

40P / 45C / 12F
Savory
Oats
INGREDIENTS:
SERVES 1

• ½ cup oats
• 1 egg, fried
• 1 tsp butter
• 1 cup vegetable broth
(can sub for water)
• 5-6 mushrooms
• 4 sundried tomatoes
• Handful of spinach
• 1 clove garlic, minced
• Toppings (optional)- cilantro,
green onions, avocado,
parmesan cheese

HOW TO:
1. Add minced garlic to a saucepan
over medium heat and sauté for
1-2 minutes.
2. Add mushrooms and sauté for a
few more minutes.
3. Add vegetable broth to the pot
and bring to a boil.
4. Once boiling, add oats and
return to a boil. Then reduce
heat to medium low. Let oats
simmer for 5 minutes. SERVING SIZE
1 SERVING
5. Once thickened, stir in spinach
and let wilt. CALORIES PER SERVE
268 CALORIES

MACROS PER SERVE

* Top with sun dried tomatoes, fried 12P / 28C / 12F
egg, and desired toppings.
Chunky
Monkey
Smoothie

INGREDIENTS: HOW TO:

SERVES 1
1. Add all ingredients to a blender
• ¼ cup oats and blend till smooth
• 1 frozen banana
• 1 cup (~240ml) coconut milk * Add extra coconut milk to create
(can sub milk of choice) desired consistency.
• ½ Tbsp peanut butter
• 1 scoop protein powder
• ½ tsp vanilla
• ½ tsp cinnamon
• 1 Tbsp cocoa powder

SERVING SIZE
1 SERVING

CALORIES PER SERVE

411 CALORIES

MACROS PER SERVE

31P / 47C / 11F
Granola
INGREDIENTS:
SERVES 12

• 2 ½ cups oats
• ½ cup walnuts, chopped
• 2 Tbsp chia seeds
• ¼ cup maple syrup
• 2 Tbsp coconut oil, melted
• 1 tsp vanilla
• ¼ tsp salt
• ¼ cup chocolate chips

HOW TO:
1. Preheat oven to 325 degrees.
2. In a large bowl, mix together
oats, walnuts, chia seeds,
and salt.
3. In a small bowl, mix together
maple syrup, coconut oil,
and vanilla.
4. Pour wet ingredients into oat
mixture and stir until combined.
5. Spread out in an even layer on
a parchment lined baking sheet.
Bake for 25-30 minutes.
SERVING SIZE
6. Remove from the oven and top 1 SERVING
with chocolate chips.
CALORIES PER SERVE
7. Allow granola cool for one hour 164 CALORIES
before breaking up.
MACROS PER SERVE
4P / 19C / 8F

*Pair with protein of choice.

 T EGORY
CA 5

P O TAT O E S
Lemon Garlic
Smashed
Potatoes
INGREDIENTS:
SERVES 4

• 4 medium sized yellow potatoes

• 2 Tbsp olive oil
• 1 ½ Tbsp fresh lemon juice
• 3 cloves of garlic, minced
• Salt and pepper

HOW TO:
1. Preheat oven to 425 degrees,
2. Add potatoes plus salt to a
pot of water and bring to boil.
Cook until tender, around 15-20
minutes. Drain well.
3. Line a baking sheet and arrange
potatoes on sheet. Mash
each with a potato masher (or
something hard such as a mug).
Make sure each potato is still in
one piece.
4. Mix together olive oil, lemon
juice, and garlic. Pour the
mixture over each potato
SERVING SIZE
and season generously with
1 SERVING
salt and pepper.
CALORIES PER SERVE
5. Bake in the oven for 45 minutes,
171 CALORIES
flipping halfway through.
MACROS PER SERVE
2P / 25C / 7F

*Pair with protein and non-starchy

vegetables of choice.
Coconut Lime
Mashed Sweet
Potatoes

INGREDIENTS: HOW TO:

SERVES 4
1. Preheat oven to 400 degrees.
• 1lb sweet potatoes Wrap each potato in foil and
• 2 Tbsp lime juice bake on a baking sheet for
45-60 minutes.
• 1 Tbsp coconut oil, melted
2. Once potatoes are cooked
• 2 Tbsp unsweetened through, remove from the oven
coconut flakes, toasted and carefully remove skins.
• Salt 3. Add potatoes to a large bowl
along with the coconut oil, lime
juice, and salt. Use a potato
masher to combine.
4. Top with toasted coconut.

*Pair with protein and non-starchy

vegetables of choice.
SERVING SIZE
1 SERVING

CALORIES PER SERVE

153 CALORIES

MACROS PER SERVE

3P / 24C / 5F
Hearty
Potato Soup

INGREDIENTS:
SERVES 4

• 4 cups potatoes, peeled and • 4 cups vegetable broth

chopped into 1-inch pieces
• 2 cups milk of choice
• ½ cup onion, diced
• ½ teaspoon salt
• ¾ cup carrots, sliced
• ½ teaspoon pepper
• ¾ cup celery, diced
• 4 green onions, sliced
• 4 cloves garlic, minced
• 2 Tbsp olive oil

HOW TO:
1. In a large pot, sauté onions, carrots, 7. Cook for an additional 10 minutes
and celery over medium-high heat until it thickens up. Season with salt
until translucent, about 5 minutes. and pepper.
2. Add minced garlic and cook for 8. Top with green onions.
another 1-2 minutes until fragrant.
3. Add vegetable broth and bring to a
*Pair with protein of choice.
boil.
4. Reduce heat to simmer, add the
potatoes, and cook for 20 minutes
(or until potatoes are tender).
5. Stir in milk and cook for another
4 minutes.
6. Remove from heat. Use a potato
SERVING SIZE
masher to mash potatoes/vegetables 1 SERVING
or use an immersion blender. Leave
some chunks. CALORIES PER SERVE
256 CALORIES

MACROS PER SERVE

8P / 38C / 8F
Sweet
Potato
Avocado
Toast
INGREDIENTS:
SERVES 1

• 1 medium sweet potato, sliced

lengthwise into ¼ inch slices
• ½ avocado, mashed
• ¼ cup cherry tomatoes, sliced
• ½ small red onion, sliced
• 2 eggs, soft boiled
• Salt and pepper

HOW TO:
1. Preheat oven to 425 degrees.
2. Place potatoes on a lined
baking sheet.
3. Bake for 10 minutes, flipping
halfway through.
4. In the meantime, boil the eggs.
5. Once potatoes are done, allow
to cool for a minute then top SERVING SIZE
with mashed avocado, cherry 1 SERVING

tomatoes, onions, and eggs.

CALORIES PER SERVE
348 CALORIES

MACROS PER SERVE

16P / 35C / 16F
Roasted
Fingerlings and
Brussel Sprouts

INGREDIENTS: HOW TO:

SERVES 4
1. Preheat oven to 425 degrees.
• 1lb fingerling potatoes, halved
2. In a large bowl, mix together the
• 1lb brussel sprouts, halved avocado oil, lemon juice, garlic,
• 1 Tbsp avocado oil dijon mustard, maple syrup, salt,
and pepper. Add the potatoes
• 2 Tbsp lemon juice and brussel sprouts. Toss to
• 2 cloves garlic, minced coat.

• 1 tsp dijon mustard 3. Place potatoes and brussel

sprouts on a lined baking sheet.
• 1 tsp maple syrup
Roast for 25-30 minutes.
• ½ tsp salt
• ¼ tsp pepper

SERVING SIZE
1 SERVING

CALORIES PER SERVE

119 CALORIES

MACROS PER SERVE

2P / 21C / 3F
 T EGORY
CA 6

CHICKEN
Cajun Air
Fryer Chicken
Nuggets
INGREDIENTS:
SERVES 4

• 1lb boneless skinless chicken

breast, cut into 1 inch cubes
• 1 Tbsp olive oil
• 2 tsp smoked paprika
• 1 tsp garlic powder
• 1 tsp onion powder
• ½ tsp dried oregano
• ½ tsp salt
• ¼ tsp pepper
• Dash of cayenne

HOW TO:
1. Pat chicken breast dry and
add to a large bowl.
2. Coat chicken with olive oil.
3. Add seasonings and mix to
coat chicken evenly.
SERVING SIZE
4. Add chicken to the air fryer. Air 1 SERVING

fry for 10-12 minutes at 400

CALORIES PER SERVE
degrees, until cooked through. 154 CALORIES

MACROS PER SERVE

*Pair with carb and non-starchy 25P / 0C / 6F

vegetables of choice.
Buffalo Chicken
Wrap

INGREDIENTS: HOW TO:

SERVES 1
1. In a large bowl, combine chicken
• ½ cup cooked chicken and buffalo sauce until the chicken
(baked or grilled) is fully coated.
• 2 Tbsp buffalo sauce 2. Lay wrap on a flat surface and
• 1 cup spinach fill with chicken mixture, spinach,
tomatoes, and red onion. Drizzle
• ¼ cup tomatoes, diced with dressing. Fold in the sides
• ¼ cup red onion, diced and roll.

• 1 medium size wrap

• 1 Tbsp low fat ranch or blue
cheese dressing

SERVING SIZE
1 SERVING

CALORIES PER SERVE

361 CALORIES

MACROS PER SERVE

38P / 23C / 13F
Chicken
Kabobs
INGREDIENTS:
SEVRES 4

• 1lb chicken breast, cut

into 1-inch pieces
• 1 yellow onion, cut into
1-inch pieces
• 1 green bell pepper, cut into
1-inch pieces
• 1 red bell pepper, cut into 1-inch
pieces
• 2 Tbsp olive oil
• 1 tsp garlic powder
• 1 tsp onion powder
• ½ tsp thyme
• ½ tsp salt
• ¼ tsp pepper

HOW TO:
1. Preheat oven to 450 degrees.
2. In a large bowl, mix together
olive oil and spices.
3. Add chicken to olive oil mixture
and toss.
4. Alternative chicken and SERVING SIZE
1 SERVING
vegetables on skewers.
5. Place on a lined baking sheet CALORIES PER SERVE
190 CALORIES
and bake for 25-30 minutes,
flipping halfway through. MACROS PER SERVE
25P / 0C / 10F

* Serve with carb of choice.

Chicken
Marsala

INGREDIENTS: HOW TO:

SERVES 4
1. Heat olive oil in a pan. Add chicken
• 4 large chicken filets breast and cook on both sides
• 3 cups chicken stock until cooked through, about 5-7
minutes.
• 2 Tbsp cornstarch
2. Remove chicken from pan and
• 2 Tbsp water set aside. Add onions, garlic, and
• 2 yellow onions, diced mushrooms. Sautee for a few
minutes until the onions have
• 3 cups mushrooms, sliced
softened.
• 3 cloves garlic, minced
3. Add chicken stock and simmer for
• ½ cup 0% plain greek yogurt a few minutes.
4. Mix cornstarch and water in a bowl
then pour in the pan.
5. Let sauce thicken for a minute or
two, then stir in the greek yogurt.
Add chicken back to the pan and
season with salt and pepper.

SERVING SIZE
1 SERVING
*Serve with carb and non-starchy
CALORIES PER SERVE vegetables of choice.
153 CALORIES

MACROS PER SERVE

35P / 1C / 1F
Chinese
Chicken
Salad

INGREDIENTS:
SEVRES 4

• 2 cups cooked chicken, shredded

• 1 head napa cabbage,
thinly sliced
• ½ head red cabbage, thinly sliced
• 1 red bell pepper, diced
• 1 cup fresh cilantro, chopped
• ½ cup sesame dressing
• 1 cup mandarin oranges
(in water)
• ¼ cup sliced almonds, toasted

HOW TO:
1. Place all ingredients in a
SERVING SIZE
large bowl except the almonds. 1 SERVING
Mix well.
CALORIES PER SERVE
2. Once combined, top with 344 CALORIES
almonds and season with salt
MACROS PER SERVE
and pepper.
36P / 14C / 16F
 T EGORY
CA 7

TOFU
Spicy Peanut
Tofu
INGREDIENTS:
SERVES 4

• 14oz firm tofu

• 3 Tbsp creamy peanut butter
• 4 Tbsp soy sauce
• 1/2-1 Tbsp sriracha (depending
on how spicy you like it)
• 1 Tbsp rice vinegar
• 1 Tbsp maple syrup

HOW TO:
1. Preheat oven to 400 degrees.
2. Drain tofu and pat dry. Wrap
tofu in a clean towel and set
something heavy on top (ex:
skillet). Let sit for 15 minutes
to remove excess liquid.
3. Cut tofu into 1 inch cubes and
add to a large bowl.
4. Place tofu in a single layer
on a lined baking sheet. Bake
for 25 minutes until crispy on
the outside.
5. While the tofu is baking, prepare
the peanut sauce. Add all
remaining ingredients to a small
bowl and whisk until smooth. If
you prefer a thinner sauce, add
water to thin to desired texture.
6. Once tofu is done, remove it SERVING SIZE
1 SERVING
from the oven and add to a pan
with the peanut sauce. Turn heat CALORIES PER SERVE
to medium and mix until warm. 182 CALORIES

MACROS PER SERVE

13P / 10C / 10F
*Serve with carb and non-starchy
vegetables of choice.
Tofu Collard
Wraps
INGREDIENTS:
MAKES 4 WRAPS

• 10oz firm tofu

• 1 bunch of collard greens
• 1 red pepper, thinly sliced
• 2 large carrots, thinly sliced
• ¼ red onion, thinly sliced
• 1 cup purple cabbage,
thinly sliced
• ¼ cup hummus
• Optional: microgreens, cilantro,
bean sprouts

HOW TO:
1. Drain tofu and pat dry. Wrap
tofu in a clean towel and set
something heavy on top (ex:
skillet). Let sit for 15 minutes to
remove excess liquid.
2. Once drained, slice tofu into
½ inch strips.
SERVING SIZE
3. Lay a collard green down on a 1 SERVING
flat surface. First spread a layer
of hummus, then add vegetables CALORIES PER SERVE
84 CALORIES
and tofu. Fold over collard green,
tuck in sides, and roll. MACROS PER SERVE
7P / 5C / 4F
Tofu
Chili

INGREDIENTS: HOW TO:

SERVES 4
1. Place all ingredients in a large
• 1 can (15.5oz) black stock pot.
beans, drained
2. Bring to a boil, then simmer for
• 1 can (15.5oz) kidney 30 minutes.
beans, drained
• 1 can (15.5oz) pinto
beans, drained
• 1 can (15.5oz) corn, drained
• 1 can (15.5oz) fire roasted
diced tomatoes, drained
• 4 cups vegetable broth
• 14oz firm tofu, crumbled
SERVING SIZE
• 2 Tbsp chili powder 1 SERVING

• 2 Tbsp cumin
CALORIES PER SERVE
• Salt and pepper 434 CALORIES

MACROS PER SERVE

28P / 67C / 6F
Tofu Fried Rice

INGREDIENTS:
SERVES 4

• 16oz firm tofu • 2 cups prepared rice

• 2 Tbsp sesame oil • For the sauce:
• 2 Tbsp soy sauce • 1 tsp sesame oil
• 2 eggs, whisked • 2 Tbsp soy sauce
• 1 medium carrot, diced • 1 tsp sriracha
• 10oz frozen corn • 1 clove garlic, minced
• 10oz frozen peas

HOW TO:
1. Drain tofu and pat dry. Wrap tofu in a 7. While the fried rice is cooking,
clean towel and set something heavy combine the sauce ingredients in
on top (ex: skillet). Let sit for 15 a small bowl.
minutes to remove excess liquid.
8. Pour the sauce over the fried rice
2. Once drained, cut into 1 inch cubes. and stir to combine.
3. Heat 2 Tbsp sesame oil in a skillet 9. Add the tofu back to the pan and
over medium heat. Add the tofu to toss to combine.
the skillet and cook until heated
through and browned on all sides.
4. Remove skillet from heat and stir in
soy sauce. Place tofu in a bowl and
set aside.
5. Place the skillet back over low heat, SERVING SIZE
add the eggs and scramble. 1 SERVING

6. Add the rice, carrots, and frozen CALORIES PER SERVE

vegetables to the pan to combine. 438 CALORIES

Cook for 8-10 minutes, stirring

MACROS PER SERVE
every so often. 22P / 47C / 18F
Tofu Buddha
Bowl

INGREDIENTS:
SERVES 4

• 16oz firm tofu • 4 cups leafy green of choice

• 1 Tbsp soy sauce • ½ cup radish, sliced
• 1 Tbsp sriracha • 1 ½ cup cucumber, sliced
• 1 tsp maple syrup • 1 avocado, sliced
• 2 large sweet potatoes, cubed • Sesame seeds
• 1 cup edamame • Tahini
• 1 cup red cabbage, sliced

HOW TO:
1. Preheat oven to 350 degrees. 6. Prepare bowls starting with a base of
leafy greens, then adding the rest of
2. Drain tofu and pat dry. Wrap tofu in
the vegetables, potatoes, edamame,
a clean towel and set something
and tofu. Drizzle with tahini and
heavy on top (ex: skillet). Let sit for
sprinkle sesame seeds.
15 minutes to remove excess liquid.
3. Once drained, cut into 1 inch cubes.
4. Add tofu to a large mixing bowl and
combine with soy sauce, sriracha,
and maple syrup. Let marinate for
15 minutes.
SERVING SIZE
5. While the tofu is marinating, cut the 1 SERVING

sweet potato into cubes. Place the

CALORIES PER SERVE
cubes on a baking tray then add the 320 CALORIES
tofu to the same pan. Bake for 25
minutes. MACROS PER SERVE
18P / 35C / 12F
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