Recipes
Discover delicious, nutritious recipes each week to support your healthy eating goals.
Easy One-Pot Meals
You know those evenings when you're juggling a million things and the last thing you want is a pile of dishes? Or when you're trying to support your training but the idea of elaborate meal prep feels completely overwhelming? That's exactly where these recipes come in.
One-pot meals are a game-changer when you're focused on getting adequate protein without spending hours in the kitchen or cleaning up afterward. Each of these recipes delivers 30+ grams of protein per serving while keeping calories in a reasonable range – not because we're restricting, but because they're built around nutrient-dense whole foods that actually satisfy you.
Whether you're looking for something quick on a weeknight, meal prep options for the week ahead, or just want to simplify your cooking routine, these recipes prove that eating to support your goals doesn't have to be complicated. We've got options for meat-eaters, vegetarians, and vegans, because sustainable nutrition looks different for everyone.
Let's get cooking!
Recipe Preview:
Paprika & Garlic Chicken with Veggies
Braised Beef Brisket with Carrots, Leeks & Onions
Saucy Crustless Beef Pot Pie
Cheesy Baked Pumpkin Gnocchi (vegetarian)
Tempeh & Mixed Veggie Chilli (vegan)
You know those evenings when you're juggling a million things and the last thing you want is a pile of dishes? Or when you're trying to support your training but the idea of elaborate meal prep feels completely overwhelming? That's exactly where these recipes come in.
One-pot meals are a game-changer when you're focused on getting adequate protein without spending hours in the kitchen or cleaning up afterward. Each of these recipes delivers 30+ grams of protein per serving while keeping calories in a reasonable range – not because we're restricting, but because they're built around nutrient-dense whole foods that actually satisfy you.
Whether you're looking for something quick on a weeknight, meal prep options for the week ahead, or just want to simplify your cooking routine, these recipes prove that eating to support your goals doesn't have to be complicated. We've got options for meat-eaters, vegetarians, and vegans, because sustainable nutrition looks different for everyone.
Let's get cooking!
Recipe Preview:
Recipes
Paprika & Garlic Chicken with Veggies
225 calories | 35g protein per serving | 4 servings (adjust serving number) | Full Nutrition Info | 35 minutes
Ingredients
1 Red Bell Pepper (medium, chopped)
4 cups Savoy Cabbage (sliced)
1 cup Red Onion (chopped)
Sea Salt & Black Pepper (to taste)
1 cup Chicken Broth, Low Sodium (plus more as needed)
1 1/4 lbs Chicken Breast (boneless, skinless)
1/2 tsp Paprika
1/2 tsp Garlic Powder
1/2 tsp Onion Powder
Directions
Preheat the oven to 400°F (205°C). Place the bell pepper, cabbage, and onion at the bottom of a baking dish. Season with salt and pepper. Add the broth, then toss to combine.
Season the chicken with paprika, garlic powder, onion powder, salt, and pepper. Nestle the chicken on top of the vegetables.
Cook in the oven for 20 to 25 minutes, until the chicken is fully cooked. Add more broth as needed to prevent it from drying out.
Divide evenly onto plates and enjoy!
Notes
Leftovers: Refrigerate in an airtight container for up to three days.
Serving Size: One serving is approximately one chicken breast with vegetables.
More Flavor: Use your favorite or seasonal vegetables. Season with your favorite seasoning mix or top with fresh rosemary, thyme, and/or parsley.
Braised Beef Brisket with Carrots, Leeks & Onions
343 calories | 34g protein per serving | 6 serving (adjust serving number) | Full Nutrition Info | 4 hours 30 minutes
Ingredients
2 lbs Beef Brisket
Sea Salt & Black Pepper (to taste)
2 tbsps Extra Virgin Olive Oil
2 cups Beef Broth (divided)
2 Leeks (trimmed, chopped)
1 Yellow Onion (medium, chopped)
3 Carrot (medium, peeled, chopped)
2 Garlic (clove)
1 cup Passata
1/4 cup Sugar Free Ketchup
1 oz Thyme Sprigs
Directions
Preheat the oven to 300ºF (150ºC). Generously season the brisket all over with salt and pepper.
Heat a large Dutch oven or oven-safe pot over medium heat and add the oil. Sear the brisket for five minutes per side or until browned. Remove from the pot and set aside.
Add a splash of broth and scrape any brown bits. Add the leeks, onion, carrots, and garlic, and cook for two to three minutes or until the onions and leeks begin to soften.
Add the passata and ketchup and stir to combine. Add the brisket back to the pot along with the thyme sprigs. Add the remaining broth, enough to cover the brisket 2/3 of the way up. Add more if needed.
Transfer to the oven and cook for 2 1/2 to three hours or until the brisket is cooked to an internal temperature of 200ºF (95ºC) and a fork easily pierces through.
Remove the brisket and set it on a cutting board or plate, covered loosely with foil. Let it rest for 25 to 30 minutes. When ready, slice against the grain.
Put the sliced brisket back into the pot with the braising liquid to soak for 15 to 30 minutes before serving. Divide evenly between plates and enjoy!
Notes
Leftovers: Refrigerate in an airtight container for up to three days.
Serving Size: One serving is approximately one cup of beef, vegetables, and sauce.
Serve It With: Mashed or roasted potatoes.
Additional Toppings: Fresh parsley.
Saucy Crustless Beef Pot Pie
461 calories | 44g protein per serving | 4 serving (adjust serving number) | Full Nutrition Info | 1 hour 35 minutes
Ingredients
1 1/2 lbs Stewing Beef (cubed)
Sea Salt & Black Pepper (to taste)
2 tbsps Extra Virgin Olive Oil (divided)
1 Yellow Onion (small, diced small)
4 cups Beef Broth (divided)
2 tbsps Tomato Paste
2 1/2 tbsps Arrowroot Powder
2 tsps Thyme (fresh)
3 Carrot (small, thinly sliced)
2 Yellow Potato (medium, peeled, cubed small)
1 cup Frozen Peas (thawed)
Directions
Preheat the oven to 350°F (180°C). Season the beef with salt and pepper.
Heat half of the oil in a large, oven-safe pan over medium-high heat. Add the beef and cook until browned on all sides. Transfer to a bowl and set aside.
Add the remaining oil and onion to the same pan. Sauté for one minute. Add 1/4 of the broth and let it reduce slightly, scraping up any browned bits from the bottom.
Add the tomato paste and arrowroot powder and stir until the mixture thickens and becomes slightly dry. Return the beef to the pan and stir to coat.
Add the remaining broth, thyme, carrots, and potatoes. Cover and cook in the oven for 60 minutes. Remove the lid, add the peas, and cook uncovered for an additional five minutes.
Divide evenly between bowls and enjoy!
Notes
Leftovers Refrigerate in an airtight container for up to three days. Freeze for up to three months.
Serving Size One serving is approximately 1 1/2 cups.
More Flavor Add a splash of Worcestershire sauce, red wine vinegar, or a pinch of smoked paprika.
Serve It With Cornbread, crusty bread, or a simple green salad.
Cheesy Baked Pumpkin Gnocchi (vegetarian)
461 calories | 44g protein per serving | 4 servings (adjust serving number) | Full Nutrition Info | 1 hour 35 minutes
Ingredients
1 1/2 lbs Stewing Beef (cubed)
Sea Salt & Black Pepper (to taste)
2 tbsps Extra Virgin Olive Oil (divided)
1 Yellow Onion (small, diced small)
4 cups Beef Broth (divided)
2 tbsps Tomato Paste
2 1/2 tbsps Arrowroot Powder
2 tsps Thyme (fresh)
3 Carrot (small, thinly sliced)
2 Yellow Potato (medium, peeled, cubed small)
1 cup Frozen Peas (thawed)
Directions
Preheat the oven to 350°F (180°C). Season the beef with salt and pepper.
Heat half of the oil in a large, oven-safe pan over medium-high heat. Add the beef and cook until browned on all sides. Transfer to a bowl and set aside.
Add the remaining oil and onion to the same pan. Sauté for one minute. Add 1/4 of the broth and let it reduce slightly, scraping up any browned bits from the bottom.
Add the tomato paste and arrowroot powder and stir until the mixture thickens and becomes slightly dry. Return the beef to the pan and stir to coat.
Add the remaining broth, thyme, carrots, and potatoes. Cover and cook in the oven for 60 minutes. Remove the lid, add the peas, and cook uncovered for an additional five minutes.
Divide evenly between bowls and enjoy!
Notes
Leftovers Refrigerate in an airtight container for up to three days. Freeze for up to three months.
Serving Size One serving is approximately 1 1/2 cups.
More Flavor Add a splash of Worcestershire sauce, red wine vinegar, or a pinch of smoked paprika.
Serve It With Cornbread, crusty bread, or a simple green salad.
Tempeh & Mixed Veggie Chilli (vegan)
481 calories | 32g protein per serving | 2 serving (adjust serving number) | Full Nutrition Info | 25 minutes | Vegan
Ingredients
1 tbsp Extra Virgin Olive Oil (divided)
2 cups Frozen Vegetable Mix
7 ozs Tempeh (crumbled)
1 1/2 tsps Fajita Seasoning
1 cup Crushed Tomatoes
1 cup Vegetable Broth
1 1/2 tsps Balsamic Vinegar
1/2 cup Black Beans
1 1/2 tsps Lime Juice
2 tbsps Cilantro (chopped)
Directions
Heat half of the oil in a large pot over medium heat. Add the vegetable mix and cook until tender, about three to five minutes.
Add the tempeh and the remaining oil and cook for two minutes. Add the fajita seasoning and cook for 30 seconds, stirring constantly.
Add the crushed tomatoes, broth, vinegar, and beans. Stir well and bring to a boil. Reduce the heat to a simmer, cover, and cook for 10 to 15 minutes.
Add the lime juice and stir to combine. Divide evenly between plates, top with cilantro, and enjoy!
Notes
Leftovers Refrigerate in an airtight container for up to four days. Freeze for up to one month.
Serving Size One serving is approximately two cups.
Serve It With Tortilla chips, rice, or cornbread.
5 High-Protein Breakfasts
When it comes to hitting your fitness goals, a high-protein breakfast can set the tone for the rest of the day. Whether you're focused on building muscle, losing fat, or just staying energized, getting enough protein in the morning helps support muscle recovery, keeps you full longer, and stabilizes blood sugar levels.
But let’s be real—breakfast can get repetitive fast. That’s why I’ve put together five delicious, high-protein recipes to add variety to your mornings. From savory eggs to sweet and satisfying oats, these meals are packed with nutrients to keep you fueled and ready to take on the day.
Here’s what’s on the menu:
✔️ Cottage Cheese Scrambled Eggs with Tomatoes – A creamy, protein-packed twist on classic scrambled eggs.
✔️ Veggie Turmeric Omelette with Raspberries – A colorful, antioxidant-rich omelet paired with a touch of natural sweetness.
✔️ Creamy Chocolate Banana Smoothie – A dessert-like smoothie that delivers a serious protein boost.
✔️ Cherry Raspberry Overnight Oats – A make-ahead option loaded with fiber, protein, and delicious berry flavor.
✔️ Oat Bran Blueberry Pancakes – Fluffy, nutrient-dense pancakes perfect for a balanced breakfast.
These recipes are easy to make, packed with protein, and designed to help you stay on track with your nutrition. Let’s dive in!
When it comes to hitting your fitness goals, a high-protein breakfast can set the tone for the rest of the day. Whether you're focused on building muscle, losing fat, or just staying energized, getting enough protein in the morning helps support muscle recovery, keeps you full longer, and stabilizes blood sugar levels.
But let’s be real—breakfast can get repetitive fast. That’s why I’ve put together five delicious, high-protein recipes to add variety to your mornings. From savory eggs to sweet and satisfying oats, these meals are packed with nutrients to keep you fueled and ready to take on the day.
Here’s what’s on the menu:
✔️ Cottage Cheese Scrambled Eggs with Tomatoes – A creamy, protein-packed twist on classic scrambled eggs.
✔️ Veggie Turmeric Omelette with Raspberries – A colorful, antioxidant-rich omelet paired with a touch of natural sweetness.
✔️ Creamy Chocolate Banana Smoothie – A dessert-like smoothie that delivers a serious protein boost.
✔️ Cherry Raspberry Overnight Oats – A make-ahead option loaded with fiber, protein, and delicious berry flavor.
✔️ Oat Bran Blueberry Pancakes – Fluffy, nutrient-dense pancakes perfect for a balanced breakfast.
These recipes are easy to make, packed with protein, and designed to help you stay on track with your nutrition. Let’s dive in!
Recipes
Cottage Cheese Scrambled Eggs with Tomatoes
285 calories | 25g protein per serving | 2 servings (adjust serving number) | Full Nutrition Info | 10 minutes | Vegetarian
Ingredients
4 Egg (whisked)
1 cup Cottage Cheese (drained)
Sea Salt & Black Pepper (to taste)
1 1/2 tsps Extra Virgin Olive Oil
1 tbsp Chives (finely chopped, optional)
1 Tomato (large, sliced)
Directions
Add the eggs and cottage cheese to a medium bowl. Mix until well combined. Season with salt and black pepper.
Heat the oil in a non-stick pan over medium-low heat. Add the egg mixture and move it around with a spatula continuously until fluffy and set, about two minutes.
Remove from the heat. Divide evenly between plates. Garnish with chives (optional) and serve with the sliced tomatoes. Enjoy!
Notes
Leftovers Refrigerate in an airtight container for up to three days.
Serving Size One serving is approximately one cup of scrambled eggs and half of a tomato.
More Flavor Add shallot, green onions, and/or chili flakes.
Veggie Turmeric Omelette with Raspberries
380 calories | 27g protein per serving | 1 serving (adjust serving number) | Full Nutrition Info | 20 minutes | Vegetarian
Ingredients
4 Egg
1/4 tsp Turmeric (ground)
Sea Salt & Black Pepper (to taste)
1 tsp Extra Virgin Olive Oil
1/2 cup Cherry Tomatoes
1 cup Baby Spinach
1/2 cup Raspberries
Directions
In a bowl, whisk together the eggs, turmeric, salt, and pepper until frothy. Set aside.
Heat the oil in a pan over medium heat. Add the tomatoes and sauté for four to five minutes or until they blister. Add the spinach and sauté until slightly wilted.
Pour the egg mixture on top of the veggies and move the pan around so that the eggs fill the pan. Reduce the heat to medium-low.
As the omelette sets, use a spatula to lift the edges and tilt the pan to move any liquid around to cook through. Fold the omelette over.
Place the omelette onto a plate and add the raspberries on the side. Enjoy!
Notes
Leftovers Best enjoyed fresh.
No Raspberries Use other berries like strawberries, blackberries or blueberries.
Creamy Chocolate Banana Smoothie
411 calories | 35g protein per serving | 1 serving (adjust serving number) | Full Nutrition Info | 5 minutes | Vegetarian
Ingredients
1 tbsp Cacao Powder
1 1/2 cups Plain Greek Yogurt
1 cup Water
1 Banana (medium)
Directions
Add all ingredients to a blender and blend well until smooth. Serve and enjoy!
Notes
Leftovers Best enjoyed fresh.
Serving Size One serving is approximately 3 1/2 cups.
Make it Vegan Use dairy-free yogurt.
Likes it Sweet Add maple syrup or honey.
More Flavor Add peanut butter.
Cherry Raspberry Overnight Oats
435 calories | 26g protein per serving | 2 servings (adjust serving number) | Full Nutrition Info | 2 hours
Ingredients
1 cup Oats (rolled)
3 tbsps Vanilla Protein Powder
2 tbsps Chia Seeds
1/2 tsp Vanilla Extract
1/2 cup Plain Greek Yogurt
1 1/4 cups Cow's Milk, Whole
1 cup Frozen Cherries
1/2 cup Raspberries
Directions
Add the oats, protein powder, chia seeds, vanilla, yogurt, and milk to a large container. Stir in the cherries.
Seal the container and place in the fridge overnight, or for at least eight hours.
Divide the oats evenly between bowls or containers. Top with raspberries and enjoy!
Notes
Leftovers Refrigerate in an airtight container for up to four days.
Serving Size One serving is equal to approximately one cup.
Dairy-Free Use alternative milk of choice and plant-based yogurt instead.
No Protein Powder Omit the protein powder and reduce the milk slightly.
No Frozen Cherries Use fresh cherries.
Additional Toppings Top with granola or nuts/seeds.
Oat Bran Blueberry Pancakes
471 calories | 31g protein per serving | 1 serving (adjust serving number) | Full Nutrition Info | 20 minutes | Vegetarian
Ingredients
2 Egg
1/3 cup Plain Greek Yogurt (divided)
1 tsp Cinnamon
1 tbsp Ground Flax Seed
1/2 tsp Stevia Powder
1/2 cup Oat Bran
3/4 cup Blueberries (divided)
1 tsp Extra Virgin Olive Oil
Directions
In a mixing bowl, whisk together the eggs, half of the yogurt, cinnamon, ground flax, and stevia. Add the oat bran and mix until a batter forms. Fold in 2/3 of the blueberries.
Heat the oil in a pan over medium-high heat. Scoop 1/2 cup of batter at a time into the pan, and cook until bubbles start to form. Flip and cook for another one to two minutes. Repeat with the remaining batter.
Plate the pancakes and top with the remaining blueberries and yogurt. Enjoy!
Notes
Leftovers Refrigerate in an airtight container for up to three days.
Serving Size One serving is three large pancakes. For smaller pancakes, use 1/4 cup of the batter per pancake.
No Extra Virgin Olive Oil Use butter instead.
10 Tasty Mocktails to Reduce Alcohol Consumption
While the occasional drink can be enjoyable, frequent or excessive alcohol consumption can interfere with your fitness goals, recovery, and overall well-being. In this post, we’ll take a look at how cutting back on alcohol can benefit your health and fitness. I’ll provide some practical tips on how to reduce your intake, and I’ll also share nine delicious and healthy mocktail recipes to help you stay on track
While the occasional drink can be enjoyable, frequent or excessive alcohol consumption can interfere with your fitness goals, recovery, and overall well-being.
In this post, we’ll take a look at how cutting back on alcohol can benefit your health and fitness. I’ll provide some practical tips on how to reduce your intake, and I’ll also share ten delicious and healthy mocktail recipes to help you stay on track 💪
Benefits of Reducing Alcohol
Reducing alcohol intake is one of the most impactful changes you can make to improve your overall health and fitness.
1. Improved Sleep Quality
Alcohol may make you feel drowsy, but it actually disrupts your sleep cycle by interfering with REM sleep. This can lead to poor sleep quality, which impairs your ability to recover from workouts. Improving your sleep quality will lead to better energy levels, more mental clarity, and effective muscle repair (i.e. gains).
2. Better Performance and Gains
Alcohol dehydrates the body and also interferes with muscle protein synthesis (the process that allows you to build muscle). This not only slows down your recovery after workouts but also impairs your ability to put as much effort into your workouts as you need to make gains. By cutting back and staying hydrated, you’ll perform and recover better—speeding up your progress towards your goals.
3. Improved Fat Loss & Easier Weight Management
Did you know that your body doesn’t burn as much fat when there is alcohol in your system? That’s right! Alcohol slows down fat oxidation, making it harder for your body to burn fat. In addition to this, alcohol is also high in empty calories, meaning it adds to your daily calorie intake without providing any nutritional value. So if you’re struggling with keeping your body fat low, reducing alcohol can help by lowering caloric intake and keeping your body in a fat-burning state.
4. More Mental Clarity and Focus
If you drink frequently and experience “brain fog” or difficulty focusing in your day-to-day life, alcohol may be to blame. Alcohol impairs cognitive function and decision-making, making it harder to stay focused on your fitness goals and execute workouts effectively. Cutting back sharpens your mind and helps you make better choices both in and out of the gym.
5. Reduced Risk of Inflammation and Injury
If you struggle with chronic inflammation and pain, reducing alcohol consumption can help! Drinking alcohol increases inflammation in your body, which can worsen joint pain and slow down healing from injuries. By drinking less, you support your body’s natural ability to recover and stay injury-free and pain-free.
How to Cut Back on Alcohol
Cutting back on alcohol consumption doesn’t mean you have to quit drinking altogether cold turkey. Set yourself up for success by focusing on making one little change at a time.
✅ Keep a Journal
Tracking your alcohol consumption can help you spot patterns and identify emotional or situational triggers. Journaling also helps you reflect on how reducing alcohol improves your mood, sleep, and performance.
✅ Set Clear Goals
Decide how much you want to reduce your alcohol intake, then set clear limits on how much or how often you plan to drink. Example goals include:
limiting drinks to weekends or a certain day of the week
having a set number of drinks per week limit
limiting the number of drinks per outing
substituting a set number of alcoholic drinks with a non-alcoholic alternative (like the recipes below)
Having a clear, measurable goal in mind can reduce overwhelm and make it easier to stay accountable.
✅ Find Alternatives
One of the easiest ways to reduce alcohol intake is to replace it with satisfying non-alcoholic options. Mocktails, infused water, low-calorie soft drinks, and herbal teas are great alternatives.
✅ Avoid Trigger Situations
If you find it difficult to control your alcohol consumption in certain environments or social situations, try to either limit your exposure or have a plan in place to stay sober. For example, bring a mocktail or sparkling water to social gatherings.
✅ Build Healthier Social Habits
When you hang out with friends or family, instead of going to bars or happy hours, suggest alternative activities like hiking, going to a fitness class, or trying a new restaurant with healthy options.
10 Healthy Mocktail Recipes
These mocktails are refreshing, easy to make, and packed with vitamins and minerals—without the extra sugar or calories that come with alcohol.
Lemon Ginger Salty Mocktail
62 calories per serving | 6 servings (adjust serving number) | Full Nutrition Info | 50 minutes
Ingredients
1 cup Ginger (fresh, sliced)
6 cups Water
1/4 tsp Sea Salt
1/4 cup Raw Honey
1/2 cup Lemon Juice
1/2 cup Apple Cider Vinegar
12 Ice Cubes
1 cup Sparkling Water (or to taste)
2 tbsps Mint Leaves (or to taste)
Directions
In a medium saucepan, bring the sliced ginger and water to a boil. Turn off the heat and let it sit for 20 to 30 minutes.
In a large jar or lidded glass container, combine the salt, honey, lemon juice, and vinegar.
Strain out the ginger and add the liquid to the glass container. Mix well to combine all ingredients.
Pour the ginger mixture into a glass filled with ice. Top with sparkling water.
Stir, top with mint (optional) and enjoy!
Notes
Leftovers Refrigerate in an airtight pitcher or container for up to seven days.
Serving Size One serving is approximately one cup.
No Honey Use maple syrup or another sweetener of choice, adjusting the amount as needed.
Matcha Mint Coconut Mocktail
41 calories per serving | 1 serving (adjust serving number) | Full Nutrition Info | 5 minutes
Ingredients
1/2 tsp Green Tea Powder
1 tbsp Water (hot)
1/2 tsp Raw Honey
2 tbsps Mint Leaves (plus extra for garnish)
2 tbsps Orange Juice
1/3 cup Coconut Water
8 Ice Cubes (divided)
1/3 cup Sparkling Water
Directions
In a cocktail shaker with a lid, add the green tea powder, water, and honey. Whisk until well combined. Add the mint, orange juice, coconut water, and half the ice.
Place the lid on top and shake until well combined
Place the remaining ice into a glass. Pour the drink into the glass using a sieve. Top with sparkling water and extra mint, if using. Enjoy!
Notes
Leftovers Best enjoyed immediately.
Serving Size One serving is approximately 1 1/4 cup.
Make it Vegan Use maple syrup or other sweetener.
Frozen Lemonade
106 calories per serving | 1 serving (adjust serving number) | Full Nutrition Info | 5 minutes
Ingredients
1 Lemon
1/2 cup Coconut Water
3 tbsps Raw Honey
16 Ice Cubes
Directions
Zest the lemon(s) and set the zest aside. Remove the peel, quarter the lemon(s), and discard the seeds.
Add the lemon and lemon zest to a blender along with the coconut water, honey, and ice cubes.
Blend until well combined. Divide evenly between glasses and enjoy!
Notes
Leftovers Best enjoyed immediately.
Serving Size One serving is approximately one cup.
Make it Vegan Use maple syrup.
Ice Measurement The number of ice cubes depends on the size of the ice cubes. This recipe used two cups of medium-sized ice cubes for two servings.
Hibiscus Rose Spritz
11 calories per serving | 2 servings (adjust serving number) | Full Nutrition Info | 1 hour
Ingredients
2 cups Water
1 tbsp Hibiscus Tea (loose leaf or in tea bags)
1/2 tsp Monk Fruit Sweetener
1/16 fl oz Rose Water
6 Ice Cubes (as needed)
1/3 Navel Orange (juiced, plus slices for garnish)
1/2 cup Sparkling Water (as needed)
Directions
Bring the water to a boil and steep the hibiscus tea for about 10 minutes. Mix in the sweetener and rose water. Add the tea to a pitcher and refrigerate until cold.
When ready to serve, fill a glass with ice and garnish with a slice of orange. Add the sparkling water, orange juice, and hibiscus tea. Stir gently and enjoy!
Notes
Leftovers Best enjoyed immediately.
Serving Size One serving is approximately one cup.
Save on Time Prepare the hibiscus tea ahead of time and keep it in the refrigerator as needed.
No Monk Fruit Sweetener Use your favorite sweetener of choice.
Virgin Strawberry Mojito
37 calories per serving | 2 servings (adjust serving number) | Full Nutrition Info | 10 minutes
Ingredients
1/2 cup Strawberries (chopped)
1/4 cup Mint Leaves
1 Lime (juiced)
2 tsps Maple Syrup
2 Ice Cubes (large)
1 1/2 cups Sparkling Water
Directions
Divide the strawberries, mint, lime juice, and maple syrup into glasses. Use a muddler to mash and combine the flavors.
Add the ice cubes then top with sparkling water. Enjoy!
Notes
Leftovers Best enjoyed immediately.
Serving Size One serving is approximately 3/4 cup.
No Mint Use fresh basil instead.
Pineapple Basil Mocktail
163 calories per serving | 2 servings (adjust serving number) | Full Nutrition Info | 10 minutes
Ingredients
2 cups Pineapple (chopped)
4 fl ozs Pineapple Juice
2 tbsps Lime Juice
2 tbsps Maple Syrup
2 tbsps Basil Leaves (chopped)
8 Ice Cubes (as needed)
Directions
Add all the ingredients except for the ice cubes to a blender. Blend until smooth.
Divide the ice cubes between glasses. Pour the drink overtop and enjoy!
Notes
Leftovers Best enjoyed fresh. Refrigerate in an airtight container for up to two days.
Serving Size One serving is equal to approximately 1 1/2 cups.
No Maple Syrup Use honey instead.
No Basil Use mint instead.
Pomegranate Lime Mimosa Mocktail
84 calories per serving | 2 servings (adjust serving number) | Full Nutrition Info | 5 minutes
Ingredients
1 cup Pomegranate Juice
1 cup Sparkling Water
1 tbsp Lime Juice
1/4 cup Pomegranate Seeds
Directions
Divide the pomegranate juice, sparkling water, and lime juice into glasses. Stir to combine then top each with pomegranate seeds. Enjoy!
Notes
Leftovers Best enjoyed immediately.
Serving Size One serving is approximately one cup.
Make it Sweet Add honey, maple syrup, or sweetener of choice.
Sparkling Salty Lime Mocktail
30 calories per serving | 1 serving (adjust serving number) | Full Nutrition Info | 3 minutes
Ingredients
1/2 cup Coconut Water
2 tbsps Lime Juice
1/16 tsp Sea Salt
5 Ice Cubes
1/2 cup Sparkling Water
Directions
Add the coconut water, lime juice, salt, and ice to a glass. Top with sparkling water and stir. Enjoy!
Notes
Leftovers Best enjoyed immediately.
Additional Benefits Add a scoop of collagen powder.
Cranberry Orange Mocktail
80 calories per serving | 2 servings (adjust serving number) | Full Nutrition Info | 5 minutes
Ingredients
4 Ice Cubes (large)
4 fl ozs Cranberry Juice
1/4 cup Orange Juice (freshly squeezed)
2 tsps Maple Syrup
1 cup Sparkling Water
1/2 cup Frozen Cranberries
1/4 Navel Orange (cut into wedges)
Directions
Divide the ice cubes, cranberry juice, orange juice, and maple syrup into glasses. Stir to combine. Top each with sparkling water and cranberries. Garnish with orange slices. Enjoy!
Notes
Leftovers Best enjoyed immediately but can be refrigerated for up to five days. When ready to serve, add the cranberries and ice.
More Flavor Add cinnamon sticks when ready to serve.
No Frozen Cranberries Use fresh cranberries.
Cucumber & Lime Chia Fresca
69 calories per serving | 2 servings (adjust serving number) | Full Nutrition Info | 5 minutes
Ingredients
1/2 Cucumber (chopped)
3 cups Water
2 tbsps Lime Juice
1 tbsp Maple Syrup
1 tbsp Chia Seeds
8 Ice Cubes
Directions
Blend the cucumber, water, lime juice, and maple syrup in a blender until smooth.
Pour the mixture into a pitcher. Optional: use a fine mesh strainer to strain the mixture. Stir in the chia seeds and allow them to sit for 10 minutes.
Add ice to glasses and pour the chia fresca over top. Enjoy!
Notes
Leftovers Best served immediately. Refrigerate in an airtight container for up to two days.
Serving Size One serving is equal to approximately 1 1/2 cups.
More Flavor Add chopped mint.
Final Thoughts
Reducing alcohol intake doesn’t mean sacrificing fun or flavor. By setting clear goals, finding healthy alternatives, and exploring delicious mocktails, you can improve your health, performance, and overall well-being. Give these mocktails a try and notice how you feel—your body and mind will thank you!
Low-Calorie Sweet Treats
Craving something sweet but don’t want to derail your progress? You don’t have to skip dessert to stay on track! Whether you’re cutting, maintaining, or just looking for lighter treats, these low-calorie desserts (all under 250 calories per serving) let you indulge without the guilt.
Craving something sweet but don’t want to derail your progress? You don’t have to skip dessert to stay on track! Whether you’re cutting, maintaining, or just looking for lighter treats, these low-calorie desserts (all under 250 calories per serving) let you indulge without the guilt.
From creamy to fruity to chocolatey, these five delicious recipes prove that you can have your sweets and hit your goals too:
Cheesecake Freezer Bites – A creamy, bite-sized treat that tastes like classic cheesecake but with fewer calories.
Raspberry Banana Ice Cream – A naturally sweet, dairy-free "nice cream" with no added sugar.
Dark Chocolate, Blueberry & Walnut Cups – The perfect balance of rich chocolate, juicy berries, and crunchy nuts.
Cherry Jello Squares – A light and refreshing treat that satisfies without weighing you down.
Apple & Three Cheese Tart – A sweet-savory twist that pairs crisp apples with melty cheese for a unique flavor combo.
How to Keep Desserts Light & Satisfying
✔ Use Natural Sweeteners – Fruit, honey, and maple syrup can add sweetness without excessive sugar.
✔ Prioritize Protein & Fiber – Ingredients like Greek yogurt, nuts, and fruit help keep you full longer.
✔ Portion Control Without Sacrifice – Small but satisfying servings let you enjoy your treats without overindulging.
These easy, low-calorie desserts prove that you don’t have to choose between staying on track and enjoying something sweet. Let’s get into the recipes!
Recipes
Cheesecake Freezer Bites
112 calories | 3g protein per serving | 9 servings (adjust serving number) | Full Nutrition Info | 2 hours 20 minutes | Vegetarian
Ingredients
3/4 cup Cream Cheese, Regular (room temperature)
1/4 cup Cashew Butter
2 tbsps Brown Sugar
Directions
Line a small baking sheet with parchment paper.
In a bowl, combine the cream cheese, cashew butter, and sugar. Mix until well combined.
Use a teaspoon or one-inch cookie scoop to scoop out the mixture and roll it into balls. Place on the prepared baking sheet. Transfer to the freezer for about two hours, or until solid.
Keep stored in the freezer and let stand at room temperature for five to ten minutes before enjoying.
Notes
Leftovers Keep in the freezer for up to one month.
Serving Size One serving is one ball.
More Flavor Add a splash of vanilla extract.
Additional Toppings Roll in chocolate chips or chopped nuts.
Make it Vegan Use vegan cream cheese.
Raspberry Banana Ice Cream
144 calories | 2g protein per serving | 2 servings (adjust serving number) | Full Nutrition Info | 1 hour | Vegetarian | Vegan
Ingredients
2 Banana (frozen, chopped)
1 cup Frozen Raspberries
Directions
Add the bananas and raspberries to a food processor and blend until smooth. The mixture will be thick. Scrape down the sides as needed.
You can serve it at this point for a soft-serve consistency or freeze it for 45 minutes for a firmer consistency. Enjoy!
Notes
Leftovers Freeze in an airtight container for up to one month.
Serving Size One serving is one cup.
More Sweetness Add maple syrup or honey.
Additional Toppings Chocolate chips and/or shredded coconut.
More Scoopable Add 1 tbsp of vodka per two servings to prevent a hard freeze.
Dark Chocolate, Blueberry & Walnut Cups
209 calories | 2g protein per serving | 8 servings (adjust serving number) | Full Nutrition Info | 40 minutes | Vegetarian | Vegan
Ingredients
1 tbsp Coconut Oil
8 ozs Dark Chocolate (coarsely chopped)
1 tbsp Chia Seeds
1/2 cup Blueberries
2 tbsps Walnuts (finely chopped)
Directions
Line a muffin tray with liners or use a silicone muffin tray.
In a saucepan over low heat, melt the coconut oil and chocolate, continuously stirring. Remove from the heat and stir in the chia seeds.
Divide the chocolate mixture between the muffin cups. Top each with equal amounts of blueberries and walnuts, gently pressing them into the chocolate.
Chill in the fridge for at least 30 minutes. Enjoy!
Notes
Leftovers Refrigerate in an airtight container for up to three days. Freeze for up to three months.
Serving Size One serving is equal to one chocolate cup.
Additional Toppings Top with cinnamon, flaky salt, and/or your favorite nuts.
Cherry Jello Squares
60 calories | 4g protein per serving | 8 servings (adjust serving number) | Full Nutrition Info | 2 hours
Ingredients
1 1/2 cups Tart Cherry Juice (cold, divided)
1 oz Gelatin
2 tbsps Raw Honey
Directions
In a bowl, add 1/4 of the cherry juice and stir in the gelatin. Let it sit for at least five minutes.
While the gelatin is blooming, add the remaining cherry juice to a saucepan over low heat. Stir in the honey. Once little bubbles start to form on the top, stir in the bloomed gelatin until it melts and is smooth.
Carefully pour the mixture into a heatproof glass container and refrigerate for one to two hours or until set. Cut into pieces and enjoy!
Notes
Leftovers Refrigerate in an airtight container for up to five days.
Serving Size A 8 1/4-inch x 6-inch (21 cm x 15 cm) glass container was used to make eight servings. One serving is one piece of jello.
No Tart Cherry Juice Use black cherry juice, grape juice, orange juice, mango juice, or pomegranate juice.
Make it Vegan Use Agar Agar, Carrageenan, Xantham Gum or other vegan gelatin substitute.
Apple & Three Cheese Tart
227 calories | 6g protein per serving | 8 servings (adjust serving number) | Full Nutrition Info | 25 minutes | Vegetarian
Ingredients
1/4 oz Unbleached All Purpose Flour (for dusting)
8 ozs Puff Pastry (thawed)
1/4 cup Ricotta Cheese
1 Apple (sliced)
2 1/8 ozs Cheddar Cheese (old, sliced)
1/4 cup Parmigiano Reggiano (grated)
1 tbsp Oregano (dried)
Directions
With the rack in the middle position, preheat the oven to 400°F (200°C). Line a baking sheet with parchment paper.
Use the flour to lightly dust onto a flat surface. Roll out the puff pastry into a square about 1/2-inch thick.
Spread the ricotta over the pastry and cover with the apple slices, cheddar cheese, and parmesan cheese. Top with oregano.
Bake for about 15 to 20 minutes or until the cheese is golden brown. Let cool. Cut, serve, and enjoy!
Notes
Leftovers Refrigerate in an airtight container for up to three days.
Serving Size 225 grams (8 oz) of puff pastry was used to make eight servings. One serving is equal to two pieces.
More Flavor Add garlic powder, onion powder, or other dried herbs. Use crumbled blue cheese instead of parmesan cheese.
Additional Toppings Top with fresh chives, parsley, honey, black pepper and/or chili flakes.
5 High-Protein Snacks to Fuel Your Gains
When hunger strikes between meals, reaching for the right snack can make all the difference—especially if you’re focused on fitness and body composition. A high-protein snack not only keeps cravings in check but also supports muscle repair, energy levels, and satiety, making it easier to stay on track with your goals. If you're looking for easy, protein-packed options that go beyond the typical protein bar, these five delicious snacks will keep you fueled and satisfied.
When hunger strikes between meals, reaching for the right snack can make all the difference—especially if you’re focused on fitness and body composition. A high-protein snack not only keeps cravings in check but also supports muscle repair, energy levels, and satiety, making it easier to stay on track with your goals.
If you're looking for easy, protein-packed options that go beyond the typical protein bar, these five delicious snacks will keep you fueled and satisfied:
Whipped Cottage Cheese with Raspberries – A creamy, protein-rich snack with a hint of natural sweetness.
Beef Jerky & Peach – The perfect balance of savory and sweet for an on-the-go protein boost.
Granola with Kefir – A gut-friendly, high-protein combo with crunch and tang.
Sliced Meat with Arugula & Parmesan Salad – A quick, nutrient-dense snack that feels like a gourmet bite.
Peanut Butter Protein Yogurt with Blackberries – A high-protein twist on classic yogurt, loaded with flavor and healthy fats.
What Makes a Great High-Protein Snack?
✔ At Least 10g of Protein – Aiming for 10-20g of protein per snack helps maintain muscle and keep you full longer.
✔ Balanced Macros – Combining protein with healthy fats and fiber prevents blood sugar spikes and crashes.
✔ Easy to Prepare – These snacks require minimal prep and can be enjoyed at home or on the go.
Whether you need a post-workout bite, an afternoon pick-me-up, or something to keep you full between meals, these high-protein snacks will help you stay satisfied and energized. Let’s dive in!
Whipped Cottage Cheese with Raspberries
427 calories | 28g protein per serving | 2 servings (adjust serving number) | Full Nutrition Info | 15 minutes | Vegetarian
Ingredients
2 cups Cottage Cheese
2 tbsps Maple Syrup (divided)
2/3 cup Raspberries
1/3 cup Granola
1 tbsp Almond Butter
Directions
Add the cottage cheese and half the maple syrup to a blender or food processor. Blend on high speed until smooth, scraping down the sides as needed.
Transfer to bowls or containers, if on-the-go. Top with berries, granola, almond butter, and the remaining maple syrup. Enjoy!
Notes
Leftovers Refrigerate in an airtight container for up to three days. For best results, refrigerate the toppings separate from cottage cheese.
Serving Size One serving is approximately one cup of cottage cheese with toppings.
Additional Toppings Hemp seeds, chia seeds, shredded coconut, and/or cinnamon.
Beef Jerky & Peach
291 calories | 20g protein per serving | 1 serving (adjust serving number) | Full Nutrition Info | 5 minutes
Ingredients
2 ozs Beef Jerky
1 Peach (sliced)
Directions
Add the jerky and peach to a bowl, plate or reusable food storage bag to take on the go. Enjoy!
Granola with Kefir
507 calories | 26g protein per serving | 1 serving (adjust serving number) | Full Nutrition Info | 5 minutes | Vegetarian
Ingredients
1 1/2 cups Plain Kefir
1/2 cup Granola
Directions
Add all ingredients to a bowl and serve. Enjoy!
Notes
Leftovers Best enjoyed immediately.
Make it Vegan Use coconut kefir.
Additional Toppings Fresh berries, nuts and/or seeds.
Sliced Meat with Arugula & Parmesan Salad
411 calories | 34g protein per serving | 1 serving (adjust serving number) | Full Nutrition Info | 5 minutes
Ingredients
4 ozs Sliced Turkey Breast
2 ozs Salami, Mild
1 cup Arugula
2 tbsps Parmigiano Reggiano (shaved)
1 tsp Extra Virgin Olive Oil
1/2 tsp Lemon Juice
Sea Salt & Black Pepper (to taste)
Directions
Add the turkey, salami, and arugula to a plate. Add the parmesan to the arugula, then drizzle the oil and lemon juice on top of it.
Season with salt and pepper. Enjoy!
Notes
Leftovers Best enjoyed fresh.
Serving Size One serving is one cup of salad with meat.
No Arugula Use other greens like baby spinach or mixed greens.
Peanut Butter Protein Yogurt with Blackberries
409 calories | 26g protein per serving | 1 serving (adjust serving number) | Full Nutrition Info | 5 minutes | Vegan
Ingredients
1 1/2 cups Unsweetened Coconut Yogurt
1/4 cup Vanilla Protein Powder
1 cup Blackberries
1 tbsp All Natural Peanut Butter
Directions
In a bowl combine the coconut yogurt and protein powder. Mix until smooth.
Top with the blackberries and swirl in the peanut butter. Enjoy!
Notes
Leftovers Best enjoyed fresh. Refrigerate in an airtight container for up to three days, keeping the berries separate.
Serving Size One serving is approximately 2 1/2 cups.
More Flavor Add maple syrup or honey.
Additional Toppings Granola, hemp seeds, and/or ground flax seeds.
Simple One-Pan Recipes for Easy Meal Prep
Meal prep doesn’t have to mean spending hours in the kitchen or creating a mountain of dishes. With the right recipes, you can make delicious, nutritious meals using just one pan—saving time, effort, and cleanup while still fueling your body for success. Whether you’re looking for protein-packed meals to support your fitness goals or simply want easy, balanced dishes to keep you on track during the week, these one-pan recipes will help you get the job done.
Meal prep doesn’t have to mean spending hours in the kitchen or creating a mountain of dishes. With the right recipes, you can make delicious, nutritious meals using just one pan—saving time, effort, and cleanup while still fueling your body for success.
Whether you’re looking for protein-packed meals to support your fitness goals or simply want easy, balanced dishes to keep you on track during the week, these one-pan recipes will help you get the job done:
Cheesesteak Skillet – A high-protein, savory favorite without the bread, loaded with lean beef, peppers, and onions.
Sheet Pan Chicken with Fennel & Sweet Potato – A simple, wholesome meal with a perfect balance of protein, fiber, and flavor.
Sheet Pan Shawarma-Spiced Chicken & Veggies – A bold, spice-packed dish that makes for incredible leftovers.
Egg & White Bean Quesadilla – A vegetarian-friendly, protein-rich option that comes together in minutes.
One-Pan Salmon, Green Beans & Smashed Potatoes – A balanced, nutrient-dense meal that’s as easy as it is satisfying.
Why One-Pan Meals?
✔ Minimal Cleanup – Fewer dishes mean less time scrubbing and more time enjoying your meal.
✔ Efficient Meal Prep – Cook once, eat multiple times—perfect for a busy schedule.
✔ Balanced Nutrition – These meals are designed to include lean proteins, healthy fats, and fiber-rich carbs to keep you energized and satisfied.
✔ Endless Variety – Switching up proteins, veggies, and seasonings keeps things exciting without extra effort.
Whether you’re meal prepping for the week or just need an easy, nutritious dinner after a long day, these one-pan recipes will help you stay on track while keeping things simple. Let’s get cooking!
Recipes
Cheesesteak Skillet
573 calories | 43g protein per serving | 3 servings (adjust serving number) | Full Nutrition Info | 30 minutes
Ingredients
3 tbsps Avocado Oil (divided)
1 lb Extra Lean Ground Beef
2 cups Mushrooms (sliced)
1 Yellow Onion (medium, sliced)
2 Garlic (clove, finely chopped)
1 Green Bell Pepper (medium, sliced)
1 Red Bell Pepper (medium, sliced)
Sea Salt & Black Pepper (to taste)
4 ozs Provolone Cheese (sliced)
Directions
Preheat 1/3 of the oil in a pan over medium-high heat. Add the beef and break it up as it cooks. Cook for three to five minutes or until cooked through and crispy. Remove from the pan and set aside.
Add the remaining oil to the pan. Sauté the mushrooms, onions, garlic, and bell peppers, stirring occasionally, for four to six minutes or until softened. Season with salt and pepper.
Return the beef to the pan, mixing with the vegetables. Reduce the heat to medium-low and top with provolone slices. Cover for one minute, or until the cheese melts.
Divide evenly between plates. Enjoy!
Notes
Leftovers Refrigerate in an airtight container for up to three days.
Serving Size One serving is approximately two cups.
More Flavor Add chili flakes and/or chopped chillies.
Serve it With Enjoy as is or serve between a bun, in a wrap and grilled, overtop of potatoes, or overtop of rice.
Sheet Pan Chicken with Fennel, Sweet Potato
682 calories | 40g protein per serving | 4 serving (adjust serving number) | Full Nutrition Info | 55 minutes
Ingredients
2 lbs Chicken Leg, Bone-In (skin-on)
2 tbsps Extra Virgin Olive Oil (divided)
1 tsp Sea Salt (divided)
2 Garlic (clove, minced)
1 tbsp Rosemary (finely chopped)
2 Sweet Potato (medium, cubed)
2 bulbs Fennel (sliced thin, fronds reserved for garnish)
2/3 cup Green Olives (pitted)
Directions
Preheat the oven to 425ºF (220ºC).
Rub the chicken with half of the oil, 3/4 of the salt, garlic, and rosemary. Place on a baking sheet and transfer to the oven. Cook for 15 minutes and remove the sheet from the oven.
In a bowl, toss the sweet potato and fennel with the remaining oil and salt. Scatter the vegetables around the chicken. Add the baking sheet back to the oven for 30 to 35 minutes or until the chicken is cooked through and the sweet potato is tender.
Divide evenly between plates along with the olives and fennel fronds. Season with additional salt if needed. Enjoy!
Notes
Leftovers Refrigerate in an airtight container for up to three days.
Serving Size One serving is equal to approximately two chicken legs with about 1 1/2 cups sweet potato, olives, and fennel.
Sheet Pan Shawarma Spiced Chicken & Veggies
582 calories | 41g protein per serving | 2 servings (adjust serving number) | Full Nutrition Info | 40 minutes
Ingredients
1/2 head Cauliflower (medium, cut into florets)
1 Yellow Onion (medium, roughly chopped into wedges)
3 tbsps Extra Virgin Olive Oil (divided)
1 tbsp Shawarma Spice Blend (divided)
Sea Salt & Black Pepper (to taste)
12 ozs Chicken Thighs (boneless, skinless)
3 tbsps Tahini
1 tbsp Lemon Juice
1/4 cup Water
2 tbsps Parsley (chopped)
Directions
Preheat the oven to 425ºF (220ºC) and line a baking sheet(s) with parchment paper.
In a large bowl combine the cauliflower, onion, half of the oil, half of the spice blend, salt, and pepper. Mix well and transfer to the prepared baking sheet.
Add the chicken to the same bowl and toss with the remaining oil and spice blend. Season with salt and pepper and transfer to the sheet pan.
Place the baking sheet in the oven and bake for 30 minutes, flipping halfway, until everything is cooked through.
Meanwhile, whisk together the tahini, lemon juice, and water in a small bowl.
Divide the chicken and vegetables between plates and garnish with parsley. Serve with the tahini sauce on the side. Enjoy!
Notes
Leftovers Refrigerate in an airtight container for up to three days.
Serving Size One serving is about three cups.
Serve it With Roasted potatoes, rice, or wrapped up in your favorite flatbread.
Egg & White Bean Quesadilla
535 calories | 31g protein per serving | 1 serving (adjust serving number) | Full Nutrition Info | 15 minutes | Vegetarian
Ingredients
2 Egg
Sea Salt & Black Pepper (to taste)
1/4 tsp Extra Virgin Olive Oil
1 1/2 cups Baby Spinach
1/3 cup Cannellini Beans (drained and rinsed)
1 Whole Wheat Tortilla (large)
1 1/2 ozs Cheddar Cheese (shredded)
Directions
In a bowl whisk together the eggs and season with salt and pepper. Set aside.
Heat a large nonstick pan over medium heat. Add the oil and the spinach. Cook until just wilted, about one minute. Add the beans and season with salt and pepper, stirring to combine.
Reduce the heat to low and pour in the eggs. Scramble and cook for about four to five minutes, or until cooked through. Remove and set aside. Wipe out the skillet.
In the same skillet, over medium heat, add a tortilla and sprinkle the cheese over half of it. Add the egg mixture over top of the cheese and fold the tortilla in half, gently pressing down. Cook for two to three minutes per side or until browned and crispy. Let the quesadilla cool slightly.
Cut into wedges, serve, and enjoy!
Notes
Leftovers Best enjoyed when made fresh. Refrigerate in an airtight container for up to two days.
Serving Size One serving is one quesadilla.
Dairy-Free Use plant-based cheese instead.
More Flavor Add garlic powder, nutritional yeast or other seasonings to the eggs.
Additional Toppings Serve with salsa or sour cream on the side.
Gluten-Free Use a gluten-free tortilla.
One Pan Salmon, Green Beans & Smashed Potatoes
516 calories | 43g protein per serving | 2 servings (adjust serving number) | Full Nutrition Info | 30 minutes | Pescatarian
Ingredients
2 cups Mini Potatoes
1 tsp Tamari
2 tsps Maple Syrup
1 tbsp Rice Vinegar
12 ozs Salmon Fillet
2 cups Green Beans (trimmed)
2 tbsps Extra Virgin Olive Oil
1/2 tsp Sea Salt
1 tsp Sesame Seeds
Directions
Line a baking sheet with parchment paper. Preheat the oven to 425ºF (218ºC)
Bring a pot of water to a boil and add the potatoes. Cook until potatoes are soft but not falling apart, about 10 to 15 minutes.
Meanwhile, in a small bowl, whisk together the tamari, maple syrup, and rice vinegar. Rub half of the marinade into the salmon and place it on the baking sheet. Toss the remaining marinade with the green beans and add to the baking sheet, leaving space for the potatoes.
Drain the potatoes and place them on the baking sheet. Roughly smash the potatoes with the back of a fork or mug. Drizzle with olive oil and salt.
Place in the oven and bake for 12 to 14 minutes or until the salmon is cooked through. Remove the baking sheet from the oven. Garnish the salmon and green beans with sesame seeds. Divide onto plates and enjoy.
Notes
Leftovers Refrigerate in an airtight container for up to two days.
Serving Size One serving is approximately a 6-ounce salmon fillet, one cup of mini potatoes, and one cup of green beans.
More Flavor Add miso paste or sriracha to the marinade.
Additional Toppings Chopped cilantro or lime juice.
More Crispy Remove the salmon and green beans from the oven once cooked through and broil the potatoes for an additional three to five minutes.
My Favorite Vegan & Vegetarian Dishes
Whether you're an athlete, a weightlifter, or just someone looking to stay strong and energized, getting enough protein on a plant-based diet is essential. The good news? You don’t need animal products to build muscle and support recovery—there are plenty of plant-based protein sources that can help you hit your goals while keeping your meals delicious and satisfying.
Whether you're an athlete, a weightlifter, or just someone looking to stay strong and energized, getting enough protein on a plant-based diet is essential. The good news? You don’t need animal products to build muscle and support recovery—there are plenty of plant-based protein sources that can help you hit your goals while keeping your meals delicious and satisfying.
In this post, I’m sharing five high-protein vegan and vegetarian recipes designed to fuel your workouts and keep you feeling your best:
Peanut Tofu & Edamame Quinoa Bowl
Tofu & Veggie Quinoa Stir Fry
Lentil & Chickpea Pasta Salad
Chickpea Pasta with Pesto
Asparagus, Soba & Tempeh
How to Build a Protein-Dense Vegan Meal
If you want to maximize your protein intake on a plant-based diet, here are some key strategies:
✔ Prioritize Complete Proteins – While most plant proteins lack one or more essential amino acids, combining sources like legumes and whole grains (e.g., quinoa and beans) creates a complete protein profile.
✔ Use High-Protein Staples – Incorporate ingredients like tofu, tempeh, edamame, seitan, lentils, chickpeas, quinoa, and whole-grain pastas to boost your meals’ protein content.
✔ Don’t Forget Healthy Fats & Fiber – Nutrient-dense additions like nuts, seeds, and avocado not only enhance flavor but also support overall health and satiety.
✔ Plan for Post-Workout Recovery – After exercise, aim for a meal that combines protein with complex carbs to replenish glycogen stores and aid muscle repair.
These tips, combined with the recipes below, will help you create balanced, protein-packed meals to fuel your fitness journey. Let’s dive in!
Recipes
Peanut Tofu & Edamame Quinoa Bowl
670 calories | 45g protein per serving | 2 servings (adjust serving number) | Full Nutrition Info | 25 minutes | Vegan | Vegetarian
Ingredients
2/3 cup Quinoa (dry)
12 ozs Tofu (cut into triangles)
1 1/2 tsps Coconut Aminos
1 tbsp Extra Virgin Olive Oil
1 1/2 tsps Rice Vinegar
2 cups Frozen Edamame (defrosted)
3 tbsps Peanut Sauce
Directions
Cook the quinoa according to package directions.
Preheat oven to 375ºF (190ºC). Line a rimmed baking sheet with parchment paper. Place the tofu on the baking sheet.
Mix the coconut aminos, oil, and rice vinegar together. Pour the mixture on the tofu, turning the tofu a few times in it to make sure it is coated. Bake for 15 to 20 minutes or until the tofu starts to brown at the edges.
Divide the quinoa evenly between the bowls and top with the edamame and tofu. Serve with the peanut sauce. Enjoy!
Notes
Leftovers Refrigerate in an airtight container for three days. Store the dressing separately.
Serving Size One serving is 2/3 cup cooked quinoa, one cup edamame and 6 oz (170g) of tofu.
More Flavor Add minced garlic and shallot to the marinade. Cook the quinoa in vegetable broth.
Additional Toppings Chopped green onions, sliced almonds, microgreens and/or chilli pepper flakes.
No Coconut Aminos Use tamari or soy sauce instead.
Peanut Allergy If you’re allergic to peanuts (like me), use cashew sauce
Tofu & Veggie Quinoa Stir Fry
528 calories | 37g protein per serving | 2 servings (adjust serving number) | Full Nutrition Info | 20 minutes | Vegan | Vegetarian
Ingredients
2/3 cup Quinoa (dry)
1 tsp Extra Virgin Olive Oil
1 Yellow Bell Pepper
1 cup Broccoli (cut into florets)
1 cup Frozen Edamame
12 ozs Tofu (cubed)
1 tsp Chinese Five Spice
1 tsp Sesame Oil
1 tbsp Soy Sauce
1 tbsp Rice Vinegar
Directions
Cook the quinoa according to package directions.
In a large pan, heat the olive oil over medium heat and add the bell pepper, broccoli, and edamame. Sauté until the vegetables start to soften, about five to seven minutes.
Add the remaining ingredients and gently mix well, being sure to not break up the tofu.
Divide the quinoa evenly between bowls and top with the tofu and vegetable mixture. Enjoy!
Notes
Leftovers Refrigerate in an airtight container for up to three days.
Serving Size One serving is 2/3 cup of cooked quinoa, 6 oz (170g) of tofu, and 1/2 cup of edamame.
More Flavor Add minced shallots, garlic, and green onions.
Additional Toppings Chopped peanuts, sesame seeds, cilantro, basil, and/or hot sauce.
No Soy Sauce Use tamari or coconut aminos instead.
Lentil & Chickpea Pasta Salad
544 calories | 35g protein per serving | 2 servings (adjust serving number) | Full Nutrition Info | 15 minutes | Vegan | Vegetarian
Ingredients
4 ozs Chickpea Pasta
2 cups Lentils (from the can, drained and rinsed)
2 tbsps Red Onion (finely chopped)
1 Red Bell Pepper (diced)
1/2 Cucumber (diced)
1/4 cup Pitted Kalamata Olives (finely chopped)
2 cups Baby Kale
2 tbsps Balsamic Vinaigrette
Sea Salt & Black Pepper (to taste)
Directions
Cook the pasta according to the directions on the package and set aside. Drain, rinse well, and set aside to cool.
In a large bowl, mix the pasta, lentils, red onion, bell pepper, cucumber, olives, and baby kale. Add the dressing and mix well. Enjoy!
Notes
Leftovers Refrigerate in an airtight container for up to three days.
Serving Size One serving is equal to approximately three cups.
More Flavor Serve with parmesan cheese and basil leaves.
Chickpea Pasta with Pesto
579 calories | 42g protein per serving | 2 servings (adjust serving number) | Full Nutrition Info | 20 minutes | Vegan | Vegetarian
Ingredients
8 ozs Chickpea Pasta (uncooked)
2 1/2 cups Basil Leaves (packed)
1/4 cup Pine Nuts
1/4 cup Nutritional Yeast
2 Garlic (clove)
1/4 tsp Sea Salt
1/2 Lemon (juiced)
1/4 cup Water
Directions
Cook chickpea pasta according to the package.
While the pasta is cooking, add the basil, pine nuts, nutritional yeast, garlic, and sea salt to a food processor.
With the food processor running, slowly add the lemon juice followed by the water. Continue to blend for 20 to 30 seconds until pesto is smooth and emulsified to your liking. Taste and season with additional salt if needed.
Once the pasta is cooked, add the pesto to the pot and mix to combine.
Divide onto plates and enjoy!
Notes
Leftovers Refrigerate in an airtight container for up to three days.
Serving Size One serving is equal to approximately two cups of pasta.
Nut-Free Use sunflower seeds instead of pine nuts.
Asparagus, Soba & Tempeh
437 calories | 26g protein per serving | 4 servings (adjust serving number) | Full Nutrition Info | 15 minutes | Vegan | Vegetarian
Ingredients
7 1/16 ozs Buckwheat Soba Noodles (dry, uncooked)
1 1/2 cups Asparagus (trimmed, cut into bite sized pieces)
3 tbsps Miso Paste
2 tbsps Rice Vinegar
1 tsp Ginger (fresh, minced)
3 tbsps Water
12 ozs Tempeh (cut into strips)
2 tsps Sesame Seeds
Directions
Cook the soba noodles according to the directions on the package. With two minutes remaining, add the asparagus. Drain and rinse with cold water until completely cooled.
Meanwhile, stir together the miso paste, rice vinegar, ginger, and water in a bowl.
In a separate bowl, combine the tempeh and half the dressing until well coated. Let sit for five minutes. Heat a non-stick pan over medium heat and add the tempeh. Cook for about eight to 10 minutes, flipping halfway through. Remove and set aside.
Divide the soba noodles into bowls and top with the tempeh, asparagus, and sesame seeds. Drizzle with your desired amount of leftover dressing. Enjoy!
Notes
Leftovers Refrigerate in an airtight container for up to four days.
Additional Toppings Add sliced green onions or red pepper flakes.
What to Eat Before You Workout
What you eat before your workouts can make a huge impact on how you feel and perform while training. Eating the wrong thing before you work out can cause you to feel sluggish or heavy. It can also cause stomach aches and nausea. Not eating before you train can likewise have negative effects on your energy and performance. So let’s take a look at how to avoid that by choosing the right foods before you train.
What you eat before your workouts can make a huge impact on how you feel and perform while training.
Eating the wrong thing before you work out can cause you to feel sluggish or heavy. It can also cause stomach aches and nausea.
Not eating before you train can likewise have negative effects on your energy and performance.
So let’s take a look at how to avoid that by choosing the right foods before you train.
Key Components of a Good Pre-Workout Snack
Carbohydrates for Energy Carbs are your body’s #1 energy source. Consuming easy-to-digest carbohydrates before a workout will give you a steady supply of fuel to perform at your best. Choose sources of natural sugars like fruit or whole-grain products. Great examples include:
Banana
Oatmeal
Whole-grain toast
Rice cakes
Protein for Muscle Support Including a small amount of protein in your pre-workout snack can prevent muscle breakdown and support muscle recovery. Aim for a source of between 10 and 25 grams of protein before you train. Examples include:
Greek yogurt
Hard-boiled egg
Protein shake or protein bar
Cottage cheese
Healthy Fats for Sustained Energy Fats take longer to digest than carbs and protein, but a small amount can provide sustained energy for longer workouts. Don’t overdo it, though—eating too much fat before a workout can cause sluggishness (aim for no more than 10 grams). Also, make sure to choose unsaturated fats (these come from vegetables, nuts, and seeds) instead of saturated fats (animal fat, cream, & egg yolk). Good examples include:
Nut butter (almond, peanut, cashew)
A few nuts or seeds
Avocado on whole-grain toast
Hydration is Key As always, don’t forget to drink water! Proper hydration before a workout helps with endurance, temperature regulation, and overall performance. If you’re doing a particularly long or intense workout, consider drinking something with electrolytes (like coconut water or a sports drink).
Best Timing for Your Pre-Workout Snack
The timing of your snack depends on how your body digests food and the type of workout you’re doing. Here’s a general guide:
30-60 minutes before a workout – Opt for quick-digesting carbs with minimal protein and fat (e.g., banana with a bit of peanut butter or a rice cake with honey).
1-2 hours before a workout – A more balanced snack with carbs, protein, and a small amount of fat (e.g., oatmeal with protein powder or Greek yogurt with granola and fruit).
Pre-Workout Snack Ideas Based on Workout Type
Strength Training: Greek yogurt with honey and berries
Endurance Workouts: Whole-grain toast with banana and almond butter
High-Intensity Training: Protein smoothie with banana and almond milk
Morning Fasted Workout: A small banana or a protein shake if you need fuel
Avoid These Pre-Workout Mistakes
Eating too much fiber or fat – Can cause digestive discomfort
Skipping the snack entirely – May lead to low energy and poor performance
Overeating before a workout – Can make you feel sluggish
A good pre-workout snack is about balance. The right combination of carbohydrates, protein, and minimal fat can help optimize performance, prevent fatigue, and support muscle growth. Experiment with different options to find what works best for your body and workout routine.
Example Recipes
Check out the example recipes below! Click the button to download a printable PDF version for all five recipes.
Cottage Cheese with Cherries & Pumpkin Seeds
314 calories | 25g protein per serving | 1 serving (adjust serving number) | Full Nutrition Info | 5 minutes | Vegetarian
Ingredients
3/4 cup Cottage Cheese
3 tbsps Pumpkin Seeds
1/4 cup Cherries
Directions
Add all ingredients to a bowl and enjoy!
Notes
Leftovers Refrigerate in an airtight container for three days.
Serving Size One serving is approximately 1 1/4 cups.
More Flavor Add cinnamon, protein powder, and/or maple syrup/honey.
Additional Toppings Hemp seeds and/or cacao nibs.
Turkey & Hummus Rollups
339 calories | 25g protein per serving | 1 serving (adjust serving number) | Full Nutrition Info | 5 minutes
Ingredients
1/3 cup Hummus
4 1/4 ozs Sliced Turkey Breast
1 cup Baby Spinach
1/3 Red Bell Pepper (medium, sliced)
Directions
Spread the hummus on the turkey slices.
Place the spinach and bell pepper on top. Wrap tightly into a roll and secure with a toothpick. Enjoy!
Notes
Leftovers Refrigerate in an airtight container for up to two days.
Serving Size One serving is equal to approximately three rolls.
More Flavor Sprinkle with paprika or chili flakes and a squeeze of lemon juice. Add sliced cucumber and carrot to the roll.
No Spinach Use arugula or lettuce instead.
Steamed Edamame with Tamari
261 calories | 27g protein per serving | 1 serving (adjust serving number) | Full Nutrition Info | 10 minutes
Ingredients
2 cups Edamame Pods
1 tsp Tamari
Directions
Bring a pot of water to a boil.
Place the edamame pods in a steamer over the boiling water and cover. Let them steam for five to 10 minutes, or until bright green. Toss in tamari and enjoy!
Notes
Leftovers Refrigerate in an airtight container for up to four days.
More Flavor Add sesame oil, finishing salt, and/or sesame seeds.
Simple Tuna Salad
287 calories | 33g protein per serving | 2 serving (adjust serving number) | Full Nutrition Info | 10 minutes
Ingredients
2 cans Tuna (drained)
1 Green Apple (chopped)
2 stalks Green Onion (finely sliced)
2 tbsps Mayonnaise
Sea Salt & Black Pepper (to taste)
Directions
Add all ingredients to a large bowl and mix until well combined. Enjoy!
Notes
How to Serve Enjoy alone, on crackers, on a sandwich, or over greens.
Leftovers Refrigerate for two to three days.
Canned Tuna One can of tuna is equal to 165 grams or 5.8 ounces, drained.
Cinnamon Green Smoothie
349 calories | 25g protein per serving | 2 serving (adjust serving number) | Full Nutrition Info | 10 minutes
Ingredients
2 1/2 cups Oat Milk (unsweetened, plain)
2 Banana (medium)
2 cups Baby Spinach
1/16 head Green Lettuce (separated into leaves and washed)
1/2 cup Vanilla Protein Powder
1/2 tsp Cinnamon
Directions
Add all ingredients into a blender and blend until smooth. Divide into glasses and enjoy!
Notes
Leftovers Best enjoyed immediately. Refrigerate in an airtight container for up to two days.
More Flavor Add grated ginger.
No Spinach Use kale instead.
No Protein Powder Add a few spoonfuls of hemp seeds instead.
Fast & Nutritious Smoothies
If you’re looking for a quick meal or snack that packs in a ton of flavor and nutrients, smoothies are the way to go! Smoothies are thick, creamy drinks made by puréeing fruit, fruit juice, veggies, nuts, yogurt, and other ingredients together. If you have trouble reaching your daily protein and fiber goals, smoothies can help by making these things easy to consume on-the-go. Many people enjoy smoothies for breakfast, as a snack between meals, or as a post-workout refuel. Try out these example smoothie recipes.
If you’re looking for a quick meal or snack that packs in a ton of flavor and nutrients, smoothies are the way to go! They are by far one of my favorite ways to quickly meal prep!
Smoothies are thick, creamy drinks made by puréeing fruit, fruit juice, veggies, nuts, yogurt, and other ingredients together.
If you have trouble reaching your daily protein and fiber goals, smoothies can help by making these things easy to consume on-the-go. Many people enjoy smoothies for breakfast, as a snack between meals, or as a post-workout refuel.
Health Benefits
Smoothies can be an excellent source of essential vitamins, minerals, and other nutrients that our bodies need to function properly. For example, fruits like strawberries, bananas, and blueberries are high in vitamin C and antioxidants, while leafy greens like spinach and kale are rich in iron, calcium, and other important micronutrients.
By blending these ingredients together into a smoothie, we can easily pack in multiple servings of fruits and vegetables all at once. This is especially helpful for people who struggle to meet their daily recommended intake of essential nutrients.
Improved Digestion
Many smoothie recipes contain ingredients like fiber-rich fruits and vegetables or probiotic-rich yogurt or kefir. These ingredients can help regulate bowel movements, reduce bloating, prevent constipation, and combat belly fat.
Increased Energy Levels
Smoothies can also provide a natural boost of energy thanks to their nutrient-dense ingredients. For example, many fruits contain natural sugars that can give us an energy boost without causing a crash later on.
Weight Management
Smoothies can also be helpful for weight management when used as part of a balanced diet. Because they're typically low in calories but high in fiber - this combination helps keep us feel full longer while reducing overall calorie intake.
Furthermore, by adding protein powder or nut butter to your smoothie you can increase satiety levels–which results in less snacking between meals. It can also help keep your blood sugar levels stable.
Convenience
Of course, one of the biggest benefits of smoothies is their convenience factor! They're easy to make at home with just a blender and simple ingredients. This makes a nutrient-dense meal or snack accessible no matter how busy life may get.
Example Recipes
Try out these example smoothie recipes and let me know what you think:
Banana Chocolate Protein Smoothie
487 calories | 20g protein per serving | 1 serving (adjust serving number) | Full Nutrition Info | 5 minutes | Vegetarian
Ingredients
1 cup Unsweetened Almond Milk
1/4 cup Plain Greek Yogurt
1 tbsp Chia Seeds
2 tbsps Hemp Seeds
1/4 cup Oats
1 tbsp Cocoa Powder
1 Banana (frozen)
2 tbsps Pitted Dates
Directions
Place all ingredients in a blender and blend until smooth. Pour into a glass and enjoy!
Notes
Pitted Dates One serving is equal to approximately two to three dates.
Gluten-Free Use Gluten-Free oats.
Dairy-Free Use coconut yogurt instead.
Nut-Free Use coconut or oat milk instead of almond milk.
More Flavor Add a pinch of cinnamon.
Make it Vegan Use a vegan yogurt.
Creamy Blueberry Smoothie
321 calories | 25g protein per serving | 1 serving (adjust serving number) | Full Nutrition Info | 5 minutes | Vegan | Vegetarian
Ingredients
1 cup Frozen Blueberries
1 cup Frozen Cauliflower
1/2 cup Unsweetened Coconut Yogurt
1/4 cup Vanilla Protein Powder
1 tbsp Chia Seeds
1 Lemon (small, juiced)
1 cup Water
Directions
Add all ingredients to a blender and blend until smooth. Pour into a glass and enjoy!
Notes
Additional Toppings Add spinach, avocado, kale, or other berries to your smoothie.
Extra Creamy Use almond milk or oat milk instead of water.
Lemon One lemon yields approximately 1/4 cup of lemon juice.
Protein Powder This recipe was developed and tested using a plant-based protein powder. If using another type of protein powder, note that results may vary.
Mango Green Smoothie Bowl
436 calories | 27g protein per serving | 1 serving (adjust serving number) | Full Nutrition Info | 5 minutes | Vegan | Vegetarian
Ingredients
1 Banana (frozen)
1 cup Frozen Mango
1 cup Baby Spinach
1/4 cup Vanilla Protein Powder
3/4 cup Unsweetened Almond Milk
1/2 Kiwi (peeled and sliced)
1/2 cup Blueberries (fresh or frozen)
1 tbsp Hemp Seeds
Directions
Throw the banana, frozen mango, baby spinach, protein powder and almond milk into a blender. Blend well until smooth.
Pour into a bowl and top with kiwi, blueberries, hemp seeds and any other favourite toppings. Enjoy!
Notes
Topping Ideas Fruit, nuts, fresh herbs, coconut, hemp hearts, granola, ground flax or chia seeds.
Turn It Into a Smoothie Add more almond milk for a thinner consistency.
Raspberry Zinger Smoothie
308 calories | 27g protein per serving | 1 serving (adjust serving number) | Full Nutrition Info | 5 minutes | Vegan | Vegetarian
Ingredients
1 cup Frozen Cauliflower
1 cup Frozen Raspberries
1 Lemon (juiced)
1/4 cup Vanilla Protein Powder
1 tbsp Chia Seeds
1 1/2 cups Unsweetened Almond Milk
Directions
Place all ingredients in your blender and blend until smooth. Pour into a glass and enjoy!
Notes
No Protein Powder Use 1/4 cup hemp seeds per serving instead.
Mocha Smoothie
244 calories | 22g protein per serving | 1 serving (adjust serving number) | Full Nutrition Info | 5 minutes | Vegan | Vegetarian
Ingredients
1 cup Unsweetened Almond Milk
1/4 cup Coffee (brewed)
1 Banana (medium)
1/4 cup Vanilla Protein Powder
1 tbsp Cocoa Powder
1 tsp Vanilla Extract
Directions
Add all ingredients into a blender and blend until smooth. Pour into a glass and enjoy!
Notes
Leftovers Best enjoyed immediately. Refrigerate in an airtight container for up to two days.
No Protein Powder Omit, or add a few spoonfuls of hemp seeds instead.
Nut-Free Use nut-free milk such as oat milk.
Want More?
For more healthy smoothie recipes, download my Smoothie Recipe collection. This resource has over 45 smoothie recipes to make easy, delicious meals or snacks:
Check out this collection of over 45 recipes to create delicious, nutritious smoothies. Smoothies are a great way to pack in a ton of nutrients, dietary fiber, and protein into a fast, on-the-go snack or meal. This type of meal prep is great for people who are either too busy to cook or who struggle to reach their daily intake goals.
Easy & Delicious Casseroles
Casseroles are a great way to build a healthy plate at every meal. If you don’t like eating vegetables on their own, combining them with other foods in a casserole is a great way to sneak them into your diet! Use a casserole dish, Dutch oven, or some other deep, wide baking dish to prepare these example recipes.
Casseroles are a great way to build a healthy plate at every meal. If you don’t like eating vegetables on their own, combining them with other foods in a casserole is a great way to sneak them into your diet!
This type of meal is baked in a deep and wide baking dish, and they usually combine vegetables, protein, and starches either mixed together or layered.
Casseroles are also usually quick to prepare and have a pretty high yield of 4-8 servings per dish. This makes them a great option for fast & easy meal prep.
Use a casserole dish, Dutch oven, or some other deep, wide baking dish to prepare these example recipes:
Green Bean Casserole
244 calories | 11g protein per serving | 4 serving (adjust serving number) | Full Nutrition Info | 1 hour 20 minutes | Vegan | Vegetarian
Ingredients
2 tbsps Coconut Oil (divided)
1 1/2 cups French Shallot (thinly sliced)
1/2 head Cauliflower (chopped into florets)
5 cups Green Beans (trimmed and halved)
2 cups Mushrooms (sliced)
3 Garlic (cloves, minced)
1 1/2 cups Water
1 tsp Sea Salt
2 tbsps Nutritional Yeast
1/4 cup Slivered Almonds (toasted)
Directions
Add half of the coconut oil in a large skillet and place over medium-low heat. Add the sliced shallots. Stir often to prevent burning for 30 to 40 minutes, or until caramelized. Once the onions are golden, remove from the heat, transfer into a bowl, and set aside.
While the onions cook, steam the cauliflower in a steaming basket until softened and are easily pierced with a fork. Transfer to your blender or food processor and set aside.
Steam the green beans for 6 to 8 minutes or until bright green. Transfer the beans into a casserole dish.
Heat the remaining coconut oil in a skillet over medium-low heat. Saute mushrooms for 5 minutes or until softened then add in the garlic. Saute for another minute and remove from heat. Spread half of this mushroom mixture over your green beans in the casserole dish. Add the remaining half to your blender with your steamed cauliflower.
Preheat the oven to 350ºF (177ºC). Add water, sea salt, and nutritional yeast to the blender. Blend until very smooth.
Pour desired amount of creamy cauliflower sauce into your casserole dish over the green beans and mushrooms. You might not need it all. Smooth with a spoon or spatula. Top with the caramelized onions.
Bake the casserole for 30 minutes. Remove from the oven and let sit for 5 minutes before serving. Garnish with toasted slivered almonds and enjoy!
Notes
Leftovers Refrigerate in an airtight container for up to four days.
Cauliflower Shepherd’s Pie
311 calories | 27g protein per serving | 4 serving (adjust serving number) | Full Nutrition Info | 50 minutes
Ingredients
1 head Cauliflower (chopped into florets)
2 tbsps Extra Virgin Olive Oil (divided)
1 Yellow Onion (diced)
2 Garlic (cloves, minced)
1 lb Extra Lean Ground Turkey
3 cups Mushrooms (sliced)
2 Carrot (diced)
2 stalks Celery (diced)
1 tbsp Italian Seasoning
1/4 tsp Sea Salt
Directions
Preheat oven to 350ºF (177ºC).
Place cauliflower florets in a medium sized saucepan, cover with water and bring to a boil. Let the florets boil until they are soft, about 15 minutes.
While the cauliflower is boiling, heat half of the olive oil in a large frying pan over medium heat. Add the onions and garlic, cook for 5 minutes or until onions are translucent.
Add the meat, and cook until browned.
Add the mushrooms, carrots, celery, Italian seasoning, and salt. Continue to cook for a few minutes, until the meat is cooked through. Remove from heat.
Drain the cauliflower and discard cooking water. Return the cauliflower to the pot and add the other half of the olive oil and a sprinkle of salt. Mash well until the cauliflower becomes almost like a puree.
Transfer the meat mixture to a casserole or pie dish and distribute into an even layer. Top with the cauliflower mash and spread it evenly across the top.
Place in the oven and bake for 20 minutes. Turn the oven to a low broil and broil for 10 minutes or until golden. Remove from oven and serve. Enjoy!
Notes
Vegan and Vegetarian: Use cooked lentils instead of ground meat.
Beef & Sweet Potato Breakfast Casserole
405 calories | 33g protein per serving | 6 servings (adjust serving number) | Full Nutrition Info | 1 hour
Ingredients
1 tbsp Extra Virgin Olive Oil (divided)
1 1/2 lbs Extra Lean Ground Beef
1/4 tsp Sea Salt (divided)
2 Sweet Potato (medium, shredded)
12 fl ozs Unsweetened Rice Milk
4 Egg
1/4 tsp Dried Thyme
6 ozs Mozzarella Cheese (shredded)
Directions
Preheat the oven to 400ºF (205ºC). Use half the oil to grease a baking dish.
Heat the remaining oil in a pan over medium-high heat. Add the ground beef to the pan, breaking it up as it cooks. Drain any excess liquid and season with half the salt. Transfer to the baking dish.
Sprinkle the shredded sweet potato evenly over the cooked beef.
In a bowl, whisk together the milk, eggs, thyme, and the remaining salt. Pour the mixture into the baking dish. Sprinkle the cheese over top and bake for 40 to 45 minutes, or until golden brown and cooked through.
Let it cool slightly before cutting into squares. Enjoy!
Notes
Leftovers Refrigerate in an airtight container for up to three days.
Serving Size A 9- by 13-inch baking dish was used to make six servings.
Dairy-Free Use vegan cheese instead of mozzarella cheese.
More Flavor Add garlic when cooking the beef.
Additional Toppings Serve with mixed greens or roasted vegetables.
No Rice Milk Use almond milk, oat milk, or dairy milk instead.
Sweet Potato, Black Bean & Quinoa Bake
311 calories | 12g protein per serving | 6 servings (adjust serving number) | Full Nutrition Info | 55 minutes
Ingredients
3 Sweet Potato (small, peeled and chopped)
2 cups Black Beans (cooked, from the can)
1 cup Quinoa (dry, uncooked)
1 Red Bell Pepper (chopped)
3 stalks Green Onion (chopped)
1 tbsp Chili Powder
1 tbsp Cumin (ground)
1 tsp Garlic Powder
1/4 tsp Sea Salt
2 cups Vegetable Broth
1 Lime (juiced)
1 Avocado (diced)
Directions
Preheat oven to 375°F (190°C).
In a large baking dish, add the sweet potatoes, black beans, quinoa, pepper, onion, chili powder, cumin, garlic and sea salt. Stir well to combine and then add the broth.
Cover the baking dish with foil and bake for 40 minutes or until the broth has absorbed completely, the quinoa is fluffy and the sweet potatoes are tender. Remove from the oven.
Let the quinoa bake sit for 5 minutes before dividing between plates. Top each plate with lime juice and avocado. Enjoy!
Notes
Baking Dish Use a 9x13-inch dish for six servings.
No Green Onion Use a white or red onion instead.
No Red Bell Pepper Use a green or yellow bell pepper instead.
Leftovers Keeps well in the fridge for up to four days.
More Flavor Top with chopped cilantro, shredded cheese, salsa and/or sour cream.
Pot Pie Chickpea Casserole
616 calories | 37g protein per serving | 3 servings (adjust serving number) | Full Nutrition Info | 35 minutes
Ingredients
8 ozs Chickpea Pasta (dry)
2 tsps Extra Virgin Olive Oil
1/2 Yellow Onion (medium, diced)
2 Garlic (cloves, minced)
1 Carrot (large, chopped)
3/4 cup Frozen Corn
3/4 cup Frozen Peas
6 1/4 ozs Cashew Cream Cheese
Sea Salt & Black Pepper (to taste)
1/4 cup Nutritional Yeast (divided)
3 tbsps Almond Flour
Directions
Preheat the oven to 400°F (205°C).
Cook the chickpea pasta according to package directions.
Heat the oil in an oven-safe pan over medium heat. Add the onion, cook for two minutes, then add the garlic and cook for another two minutes, stirring frequently.
Add the carrots and cook for five minutes, continuing to stir. Add the corn and peas and cook for another five minutes. Add the cashew cheese and half of the nutritional yeast. Stir to allow the cashew cheese to melt. Add the salt and pepper to taste.
Once the pasta is finished cooking, add it to the pan and stir to combine. Remove from heat and sprinkle the almond flour and remaining nutritional yeast on top. Bake in the oven for 15 minutes, or until just starting to brown. Enjoy!
Notes
Leftovers Refrigerate in an airtight container for up to five days.
Serving Size One serving is equal to approximately 1 1/2 cups.
Quick & Healthy Breakfasts
It can be hard to get a nutritious breakfast in the morning, especially during the busy work week. Yogurt and cottage cheese make easy grab-and-go breakfasts, especially if you prep the night before. These foods are protein-packed, but you can also mix in protein powder to beef up the protein content more. Add fruit, seeds, and natural sweeteners like honey to add more flavor. Check out the example recipes in this post!
It can be hard to get a nutritious breakfast in the morning, especially during the busy work week. Yogurt and cottage cheese make easy grab-and-go breakfasts, especially if you prep the night before. These foods are protein-packed, but you can also mix in protein powder to beef up the protein content more. Add fruit, seeds, and natural sweeteners like honey to add more flavor. Check out the example recipes below:
Berry Greek Yogurt Parfait (vegetarian)
Blended Raspberry Protein Chia Pudding (vegetarian)
Blueberry Cheesecake Overnight Oats (vegetarian)
Chocolate Cottage Cheese Protein Bowl (vegetarian)
Raspberry Protein Overnight Oats (vegan/vegetarian)
Berry Greek Yogurt Parfait
544 calories | 31g protein per serving | 1 serving (adjust serving number) | Full Nutrition Info | 10 minutes | Vegetarian
Ingredients
1/2 cup Granola
1 cup Plain Greek Yogurt
1/2 cup Strawberries (sliced)
1/2 cup Blueberries
Directions
Layer the granola, yogurt, strawberries, and blueberries in a jar. Enjoy!
Notes
Leftovers Refrigerate in an airtight container for up to three days.
Make it Vegan Use plant-based yogurt.
Blended Raspberry Protein Chia Pudding
560 calories | 38g protein per serving | 1 serving (adjust serving number) | Full Nutrition Info | 35 minutes | Vegetarian
Ingredients
3/4 cup Cow's Milk, Reduced Fat
1/4 cup Plain Greek Yogurt
1/4 cup Vanilla Protein Powder
3 tbsps Chia Seeds
2 tbsps Maple Syrup
1 cup Raspberries (divided)
Directions
In a blender, combine the milk, yogurt, protein powder, chia seeds, maple syrup, and half of the raspberries. Blend on high until combined and relatively smooth.
Pour into a container and place in the fridge for 30 minutes to thicken.
When ready to serve, top with remaining raspberries and enjoy!
Notes
Leftovers Refrigerate in an airtight container for up to two days.
Serving Size One serving is equal to approximately 1 3/4 cups, including raspberries.
Additional Toppings Cacao nibs, sliced banana, and/or chopped nuts.
Blueberry Cheesecake Overnight Oats
673 calories | 27g protein per serving | 2 servings (adjust serving number) | Full Nutrition Info | 8 hours 20 minutes | Vegetarian
Ingredients
1 1/3 cups Oats (rolled)
3 tbsps Vanilla Protein Powder
2 tbsps Chia Seeds
1/4 cup Cream Cheese, Regular
1/4 cup Plain Greek Yogurt
1 1/3 cups Cow's Milk, Whole
1 tsp Vanilla Extract
1/4 cup Maple Syrup (divided)
1 1/2 cups Frozen Blueberries
Directions
Add the oats, protein powder, chia seeds, cream cheese, yogurt, milk, vanilla, and half of the maple syrup to a large container. Stir well to combine.
In a saucepan, combine the blueberries and remaining maple syrup. Heat over medium-low and bring to a low simmer. Cook for nine to 10 minutes or until the blueberries have burst, gently pressing on them with the back of a wooden spoon. Allow to cool for five minutes.
Stir the blueberries into the oats. Seal the container and place in the fridge overnight, or for at least eight hours.
Divide the oats evenly between bowls or containers. Enjoy!
Notes
Leftovers Refrigerate in an airtight container for up to four days.
Serving Size One serving is equal to approximately 1 3/4 cups.
Make it Vegan Use vegan cream cheese, yogurt, and milk.
No Protein Powder Omit the protein powder and reduce the milk slightly.
Chocolate Cottage Cheese Protein Bowl
373 calories | 38g protein per serving | 2 servings (adjust serving number) | Full Nutrition Info | 10 minutes
Ingredients
1 cup Cottage Cheese
2 tbsps Cocoa Powder
1/2 cup Vanilla Protein Powder
2 tbsps Almond Butter
1/3 cup Cow's Milk, Whole
2 tbsps Almonds (roasted, chopped)
Directions
In a blender or food processor, combine the cottage cheese, cocoa powder, protein powder, almond butter, and milk. Blend on high speed until smooth, scraping down the sides as needed.
Transfer to small serving dishes or containers. Top with almonds. Enjoy!
Notes
Leftovers Refrigerate in an airtight container for up to four days.
Serving Size One serving equals approximately 3/4 cup.
Likes it Sweet Drizzle honey on top.
Additional Toppings Shredded coconut, berries, chopped dark chocolate, and/or your favorite nuts and seeds.
Protein Powder: Whey protein powder was used in this recipe. Please note, if another type of protein powder is used, results may vary.
Raspberry Protein Overnight Oats
497 calories | 29g protein per serving | 1 serving (adjust serving number) | Full Nutrition Info | 8 hours | Vegan | Vegetarian
Ingredients
1 cup Unsweetened Almond Milk
1/2 cup Oats (rolled)
2 tbsps Chia Seeds
3 tbsps Vanilla Protein Powder
1/4 tsp Cinnamon (plus more for garnish)
1/2 cup Raspberries
2 tbsps Almonds (chopped)
Directions
Add the milk, oats, chia seeds, protein powder, and cinnamon to a bowl or container and stir to combine.
Refrigerate overnight then top with raspberries, chopped almonds, and cinnamon (optional) before eating. Enjoy!
Notes
Leftovers Refrigerate in an airtight container for up to three days.
Serving Size One serving is approximately 1 1/2 cups.
Additional Toppings Unsweetened coconut flakes, flax seeds, and/or hemp seeds.
Protein Powder This recipe was developed and tested using a plant-based protein powder. If using another type of protein powder, note that results may vary.
Enjoy Fried Foods with These Air Fryer Recipes
Want to enjoy your favorite fried foods with fewer calories? Using an air fryer is a great choice for achieving a similar texture and taste to deep frying while reducing the calorie and fat content of your meals. This is an excellent option for cooking items like French fries, chicken wings, or even vegetables, as it requires only a minimal amount of oil or can be used without any oil at all. Check out the example recipes in this post to make delicious, nutritious, low-calorie fried foods.
Want to enjoy your favorite fried foods with fewer calories? Using an air fryer* is a great choice for achieving a similar texture and taste to deep frying while reducing the calorie and fat content of your meals.
This is an excellent option for cooking items like French fries, chicken wings, or even vegetables, as it requires only a minimal amount of oil or can be used without any oil at all. Check out the example recipes below to make delicious, nutritious, low-calorie fried foods:
Air Fryer Fish & Chips (pescatarian)
Air Fryer Hot Honey Salmon Bowl (pescatarian)
Air Fryer Orange Tofu (vegan/vegetarian; served over rice)
*This is an affiliate link. Any purchases made after clicking will in part be paid to Jayd Harrison Fitness & Wellness.
Air Fryer Hot Honey Salmon Bowl
475 calories | 44g protein per serving | 2 servings (adjust serving number) | Full Nutrition Info | 30 minutes | Pescatarian
Ingredients
1 1/2 tbsps Raw Honey
2 tbsps Soy Sauce
1/2 Lime (juiced)
2 Garlic (clove, minced)
1 tsp Chili Flakes
12 ozs Salmon Fillet (skinless, cut into large cubes)
1/2 cup Basmati Rice (dry)
1/2 Cucumber (medium, sliced)
1 tbsp Cilantro (chopped)
Directions
In a bowl, whisk together the honey, soy sauce, lime juice, garlic, and chili flakes. Add the salmon, stir, and let it sit in the marinade for about 15 minutes.
Meanwhile, cook the rice according to the package directions and set aside.
Preheat the air fryer to 400ºF (205ºC).
Transfer the salmon bites to the air fryer basket and bake for seven to eight minutes or until cooked through, shaking halfway through.
Divide the rice, salmon, and cucumber evenly between bowls. Top with cilantro and enjoy!
Notes
Leftovers Refrigerate in an airtight container for up to three days.
Serving Size One serving is equal to approximately two cups.
More Flavor Add ginger and onion powder to the salmon marinade. Top with sriracha or a tahini-based sauce.
Air Fryer Orange Tofu
322 calories | 21g protein per serving | 2 servings (adjust serving number) | Full Nutrition Info | 20 minutes | Vegetarian
Ingredients
12 ozs Tofu (extra-firm, pressed, and cubed)
1 tbsp Avocado Oil
3 tbsps Tamari (divided)
1 tbsp Arrowroot Powder (divided)
2 tbsps Water
1 Navel Orange (large, juiced, zested)
2 tbsps Maple Syrup
1 tbsp Rice Vinegar
1/4 tsp Ground Ginger
1 stalk Green Onion (chopped)
Directions
Preheat the air fryer to 400ºF (205ºC).
In a medium-sized bowl, add the tofu, oil, 1/3 of the tamari, 2/3 of the arrowroot powder, and gently toss to combine.
Spread the tofu in an even layer in the air fryer and bake for 12 to 14 minutes, flipping halfway through.
Meanwhile, in a small bowl mix together the remaining arrowroot powder and water to make a slurry. Set aside.
In a small saucepan over medium heat, whisk together the orange juice, orange zest, maple syrup, vinegar, ginger, and remaining tamari. Bring to a low boil for one to two minutes.
Whisk the slurry again (if needed) and then pour it into the saucepan. Reduce the heat to low and continuously whisk until thickened, about one to two minutes. Remove from the heat and cool slightly.
Toss the tofu in the sauce until well coated. Divide onto plates and top with green onion. Enjoy!
Notes
Leftovers Refrigerate in an airtight container for up to three days.
Serving Size One serving is approximately 1 1/3 cup.
More Flavor Add chili flakes and/or garlic powder.
Serve it With Serve with rice and veggies of choice.
Air Fryer Crispy Chicken Thighs & Potatoes
492 calories | 27g protein per serving | 4 servings (adjust serving number) | Full Nutrition Info | 40 minutes
Ingredients
4 cups Mini Potatoes (halved)
2 tbsps Extra Virgin Olive Oil (divided)
1 tsp Garlic Powder (divided)
Sea Salt & Black Pepper (to taste)
1 1/4 lbs Chicken Thighs With Skin (boneless)
1/2 tsp Paprika
1/4 tsp Dried Thyme
Directions
Preheat the air fryer to 400ºF (205ºC).
Add the potatoes and half of the oil to a large bowl. Add half of the garlic powder, salt, and pepper. Toss to coat and combine. Transfer to the air fryer and cook for 10 minutes. Shake the basket and cook for eight to ten minutes longer, until the potatoes are crispy and cooked through. Remove and set aside.
Place the chicken in the same large bowl along with the remaining oil, paprika, remaining garlic powder, and thyme. Mix well to combine. Season with salt and pepper.
Transfer the chicken skin side down to the air fryer and cook for nine minutes. Flip and cook the chicken skin side up for eight to nine minutes longer, until cooked through.
Divide the chicken and potatoes between plates and enjoy!
Notes
Leftovers Refrigerate in an airtight container for up to three days.
Serving Size One serving is one chicken thigh and one cup of potatoes.
Serve it Hot Once the chicken is done cooking, add the potatoes back into the air fryer and bake for one minute to reheat. If you have a multi-basket air fryer, cook the chicken and potatoes at the same time.
Air Fryer Fish & Chips
465 calories | 34g protein per serving | 4 servings (adjust serving number) | Full Nutrition Info | 1 hour | Pescatarian
Ingredients
2 Russet Potato (large, cut into fries)
1/16 oz Avocado Oil Spray (divided)
Sea Salt & Black Pepper (to taste)
2 Cod Fillet
3 1/2 ozs Unbleached All Purpose Flour
1 tsp Old Bay Seasoning
1 tsp Paprika
2 Egg
1 1/2 cups Bread Crumbs
Directions
Place the chopped potatoes in a large bowl and cover with water. Let them sit for 30 minutes.
Preheat the air fryer to 390ºF (200ºC).
Remove the fries and pat very dry with a clean kitchen towel. Return to a dry bowl and spray with half the avocado oil and season with salt and pepper.
Transfer the fries to the air fryer in an even layer and bake for nine to ten minutes, until crispy on one side. Shake the basket and return to the air fryer. Bake for six to eight minutes longer, until crispy. Set aside on a plate. Work in batches if needed.
Increase the air fryer to 400ºF (205ºC). Pat the cod well with paper towel and season lightly with salt and pepper.
Set up your breading station: whisk the flour, old bay seasoning, and paprika in one large bowl. Whisk the egg(s) in a second large bowl and pour the bread crumbs into a third bowl. Coat the fish in the flour, shaking off any excess, and then in the egg, followed by the bread crumbs.
Transfer the cod to the air fryer and spray it with avocado oil. Bake for 10 to 12 minutes, flipping halfway through. Be sure to spray with avocado oil after flipping. Transfer to a plate.
If needed, reheat the fries in the air fryer for one to two minutes to get them crispy and hot. Serve with the cod and enjoy!
Notes
Leftovers Refrigerate in an airtight container for up to three days.
Serving Size One serving is equal to approximately one piece of fish and one cup of fries.
Additional Toppings Serve with tartar sauce and/or ketchup for the fries.
Gluten-Free Use gluten-free flour and bread crumbs.
Fillet Size One cod fillet is equal to 231 grams or eight ounces.
Avocado Oil Spray One gram (or 1/16 oz) of avocado oil spray is equal to a one-second spray.
Air Fryer Chicken Fajitas
399 calories | 27g protein per serving | 2 servings (adjust serving number) | Full Nutrition Info | 20 minutes
Ingredients
8 ozs Chicken Thighs (boneless, skinless, sliced)
1 Orange Bell Pepper (medium, sliced)
1/2 Yellow Onion (cut into wedges)
Sea Salt & Black Pepper (to taste)
1 tbsp Taco Seasoning
1/16 oz Avocado Oil Spray
6 Corn Tortilla
Directions
Preheat the air fryer to 390ºF (200ºC).
In a large bowl, combine the chicken, peppers, onions, salt, pepper, and taco seasoning. Mix well to combine. Transfer to the air fryer in an even layer. If you cannot fit the ingredients in an even layer, be sure to cook in batches.
Spray the chicken and veggies with oil. Bake for 15 minutes, tossing halfway through.
Divide the fajita mixture evenly between tortillas. Enjoy!
Notes
Leftovers Refrigerate in an airtight container for up to three days.
Serving Size One serving is equal to approximately three fajitas.
More Flavor Squeeze some lime juice on top when serving.
Additional Toppings Add black beans. Top with green onions, cilantro, sour cream, cheese, guacamole, and/or salsa.
No Corn Tortillas Serve with lettuce to make into lettuce wraps. Serve over cauliflower or regular rice. Serve over tortilla chips and top with cheese for fajita nachos.
Avocado Oil Spray One gram (or 1/16 oz) of avocado oil spray is equal to a one-second spray.
Air Fryer Tip Work in batches to ensure the food can get browned and not steam, make sure the chicken and veggies are in an even layer and not overlapping.
Easy Meal Prep On the Go With Wraps
Sandwiches and wraps are great options for on-the-go nutrition. They are also super easy to prep in bulk ahead of time. Wraps can be enjoyed cold, so you don’t have to worry about warming them up before enjoying them. Check out the example recipes in this post!
Sandwiches and wraps are great options for on-the-go nutrition. They are also super easy to prep in bulk ahead of time. Wraps can be enjoyed cold, so you don’t have to worry about warming them up before enjoying them.
Maximize the nutritional value of your sandwiches and wraps by choosing whole-grain bread or wraps and filling them with nutrient-dense proteins & vegetables.
Check out the example recipes below!
Grilled Chicken Caesar Wraps
457 calories | 36g protein per serving | 4 servings (adjust serving number) | Full Nutrition Info | 1 hour 30 minutes
Ingredients
2 tbsps Extra Virgin Olive Oil
1 tbsp Balsamic Vinegar
1 tsp Italian Seasoning
1 lb Chicken Breast (boneless, skinless)
Sea Salt & Black Pepper (to taste)
8 leaves Romaine (chopped)
8 slices Bacon, Cooked (chopped)
1/2 cup Caesar Dressing
4 Whole Wheat Tortilla (large)
Directions
In a large bowl combine the oil, balsamic vinegar, Italian seasoning, and chicken. Season with salt and pepper and mix well. Seal and marinate in the refrigerator for one hour.
Preheat the grill to medium-high heat.
Grill the chicken for eight to 10 minutes per side or until cooked through. Remove and let it rest for ten minutes. Chop into bite-sized pieces.
In a bowl, combine the chicken, romaine, bacon, and caesar dressing. Toss gently to combine.
Place the tortillas on a flat surface and divide the chicken mixture evenly between the tortillas into the center. Roll up tightly into a wrap and enjoy!
Notes
Leftovers Best enjoyed fresh. Ingredients can be refrigerated separately in airtight containers for up to three days.
Serving Size One serving is equal to one wrap.
More Flavor Marinate for up to six hours in the fridge. Add parmesan cheese to the salad mixture.
Additional Toppings Add chopped tomato, avocado and/or red onion.
Gluten-Free Use a gluten-free tortilla.
Dairy-Free Use dairy-free Caesar dressing.
Eggplant & Halloumi Pita Wrap
587 calories | 25g protein per serving | 2 servings (adjust serving number) | Full Nutrition Info | 25 minutes | Vegetarian
Ingredients
1 tbsp Extra Virgin Olive Oil
1 Eggplant (medium, thinly sliced)
Sea Salt & Black Pepper (to taste)
4 ozs Halloumi (sliced)
1/2 cup Tzatziki
2 Whole Wheat Pita
1 cup Mixed Greens
1 1/16 ozs Pickled Red Onions
Directions
Heat the oil in a skillet over medium heat. Add the eggplant and cook for about five to seven minutes per side or until cooked and browned.
Transfer the eggplants to a plate and season them with salt and pepper. In the same pan, cook the halloumi slices until golden brown, about one to two minutes per side.
Spread the tzatziki over the pita bread. Top with mixed greens, eggplant, halloumi, and pickled onion. Roll tightly into a wrap and enjoy!
Notes
Leftovers Best enjoyed fresh. Refrigerate the ingredients separately in an airtight container for up to four days.
Serving Size One serving is equal to one pita wrap.
More Flavor Add bell pepper, zucchini, and cherry tomatoes.
Additional Toppings Top with feta cheese and fresh dill or parsley.
Gluten-Free Use a gluten-free wrap instead.
Mediterranean Salmon Wrap
355 calories | 39g protein per serving | 2 servings (adjust serving number) | Full Nutrition Info | 25 minutes
Ingredients
1/2 tsp Extra Virgin Olive Oil
2 tsps Lemon Juice (divided)
1 tsp Shawarma Spice Blend
Sea Salt & Black Pepper (to taste)
10 ozs Salmon Fillet (skinless, cut into large cubes)
1/4 cup Plain Greek Yogurt
1/4 Cucumber (medium, grated)
2 Whole Wheat Tortilla (large)
1/4 cup Cherry Tomatoes (halved)
1 tbsp Cilantro
Directions
Preheat the oven to 400ºF (205ºC) and line a baking sheet with parchment paper.
In a bowl, whisk together the oil, half of the lemon juice, shawarma spice, salt, and pepper. Add the salmon cubes and toss to combine.
Transfer the salmon to the baking sheet. Bake in the oven for 10 to 12 minutes or until the salmon is cooked and browned.
Meanwhile, in a bowl mix together the yogurt, cucumber, remaining lemon juice, salt, and pepper.
Spread the yogurt mixture onto the tortillas. Top with salmon, cherry tomatoes, and cilantro. Roll into a wrap and enjoy!
Notes
Leftovers Best enjoyed fresh. Refrigerate in an airtight container for up to two days.
Serving Size One serving is equal to one wrap.
More Flavor Add lettuce and bell pepper.
Mexican Black Bean Wrap
455 calories | 23g protein per serving | 1 serving (adjust serving number) | Full Nutrition Info | 10 minutes
Ingredients
1/4 cup Unsweetened Coconut Yogurt
3/4 tsp Taco Seasoning
1 1/2 tbsps Lime Juice
1 tbsp Cilantro
1 cup Black Beans (cooked and rinsed)
1 stalk Green Onion (chopped)
1/4 cup Cherry Tomatoes (chopped)
2 leaves Romaine
1 Whole Wheat Pita
Directions
In a mixing bowl combine the coconut yogurt, taco seasoning, lime juice, and cilantro. Add the black beans, green onion, and tomatoes and stir to combine. Season the mixture with additional lime juice or salt if needed.
Open the pita, add the lettuce, and top with the black bean mixture. Roll the pita tightly to close. Enjoy!
Notes
Leftovers Refrigerate in an airtight container for up to three days. Assemble just before serving.
Serving Size One wrap is one serving.
Gluten-Free Use a gluten-free pita, tortillas, gluten-free bread, or lettuce wraps instead.
More Flavor Add fresh garlic, red pepper flakes, or hot sauce.
Additional Toppings Salsa, avocado, cheese, or jalapenos.
No Coconut Yogurt Use plain yogurt or Greek yogurt instead.
Roasted Red Pepper, Chicken & Pesto Wrap
367 calories | 32g protein per serving | 1 serving (adjust serving number) | Full Nutrition Info | 35 minutes
Ingredients
4 ozs Chicken Breast
1/2 Red Bell Pepper (sliced)
1/2 tsp Extra Virgin Olive Oil
Sea Salt & Black Pepper (to taste)
1 Whole Wheat Tortilla
1 tbsp Pesto
1/2 cup Baby Spinach
Directions
Preheat the oven to 400°F (205°C). Place the chicken and red pepper on a baking sheet and drizzle with oil. Season with salt and pepper to taste. Bake for 25 minutes, then slice the chicken into thin strips.
Place the tortilla on a plate and spread the pesto in a thin layer on top. Add the sliced chicken, red pepper, and spinach. Fold in the sides of the tortilla and roll it up. Slice the wrap in half if desired. Enjoy!
Notes
Leftovers Best enjoyed immediately. Ingredients can be refrigerated separately in airtight containers for up to three days.
Serving Size One serving is equal to one wrap.
Additional Toppings Goat cheese and/or fresh herbs.
Make it Vegan Use tofu or tempeh instead of chicken.
Gluten-Free Use a gluten-free tortilla instead.
Hardy Soups for Winter Blues
Soups and stews don’t tend to require much time in the kitchen. They also often have large yields of as many as eight servings—making them a great option for meal prep. After making the initial batch, all you have to do is pop a serving in the microwave, and you’re ready to eat. Check out the recipes below in this post!
During the coldest days of winter, I don’t want to do anything but snuggle under the blankets and watch TV. The last thing I want to do is spend 45 minutes cooking and cleaning up in the kitchen. That’s why soups and stews are a staple of my winter meal prep rotation.
Soups and stews don’t tend to require much time in the kitchen. Like slow cooker recipes, soups mostly cook themselves once you’ve added all the ingredients to the pot.
They also often have large yields of as many as eight servings—making them a great option for meal prep. After making the initial batch, all you have to do is pop a serving in the microwave, and you’re ready to eat.
A hot bowl of soup or stew can also be a nutritious option for comfort food on a cold, gloomy day.
Check out the recipes below for some ideas for soups and stews to warm up and combat the winter blues! Each recipe is calorie-smart (with about 500 calories or less per serving) and a good source of protein (with at least 25 grams of protein per serving). Each recipe also fits the Healthy Plate model by including a good serving of vegetables, protein, and a complex carbohydrate.
Creamy Chicken Noodle Soup
Lasagna Soup
Moroccan Beef & Lentil Soup
Slow Cooker Split Pea Soup (vegetarian / vegan)
Spicy Tofu & Cauliflower Soup (vegetarian / vegan)
Creamy Chicken Noodle Soup
426 calories | 34g protein per serving | 4 servings (adjust serving number) | Full Nutrition Info
Ingredients
2 tbsps Butter
2 stalks Celery (diced)
2 Carrot (medium, diced)
1/2 Yellow Onion (large, chopped)
2 ozs Unbleached All Purpose Flour
4 cups Chicken Broth (plus more as needed)
1 lb Chicken Breast
1/4 tsp Thyme (fresh)
1 cup Cream, Half & Half
2 cups Egg Noodles
Directions
Add the butter to a large pot over medium-high heat. Once melted, add the celery, carrots, and onions. Cook for five to seven minutes.
Add the flour and cook for one more minute, stirring.
Add the chicken broth and stir. Add the chicken breast, thyme, and cream. Bring to a boil, then reduce to a simmer. Cover and cook for 10 minutes.
Stir in the noodles, cover, and cook for an additional six to eight minutes, or until the pasta is just al dente and the chicken is cooked through.
Remove the chicken, chop in bite sizes, then add it back. Adjust consistency with more broth as needed. Enjoy!
Notes
Leftovers Best enjoyed immediately. Refrigerate in an airtight container for up to three days.
Serving Size One serving is equal to approximately two cups.
More Flavor Add garlic, salt and pepper.
Lasagna Soup
511 calories | 26g protein per serving | 6 servings (adjust serving number) | Full Nutrition Info
Ingredients
2 tbsps Extra Virgin Olive Oil
1/2 Yellow Onion (diced)
2 Garlic (cloves, minced)
1 lb Lean Ground Beef
2 tbsps Italian Seasoning (divided)
1 2/3 cups Crushed Tomatoes (from the can)
1 cup Tomato Sauce
4 cups Beef Broth
7 Lasagna Sheets (no boil)
Sea Salt & Black Pepper (to taste)
3 ozs Mozzarella Cheese (shredded)
Directions
In a large pot or dutch oven, heat the oil over medium heat. Add the onion and sauté for four to five minutes or until they have softened. Add the garlic and sauté for 30 seconds. Add a splash of broth or water if needed so the onions and garlic don't burn.
Add the ground beef, breaking it up as it cooks. Add half of the Italian seasoning and continue to break up the beef. Cook for seven to eight minutes or until it is cooked through.
Add the crushed tomatoes, tomato sauce, beef broth, and the remaining Italian seasoning. Stir to combine. Bring to a boil then simmer partially covered for ten minutes.
Break up the lasagna sheets into approximately two inch pieces and add them to the pot. Cook for another ten minutes or until the pasta is al dente.
Divide into bowls, season with salt and pepper and top with mozzarella. Enjoy!
Notes
Leftovers Refrigerate in an airtight container for up to three days.
Serving Size One serving is equal to approximately 1 1/2 cups.
Gluten-Free Use gluten-free pasta.
Dairy-Free Use dairy-free cheese.
More Flavor Add fresh parsley and basil.
No Ground Beef Use ground turkey, chicken, or pork.
Moroccan Beef & Lentil Soup
573 calories | 35g protein per serving | 6 servings (adjust serving number) | Full Nutrition Info
Ingredients
2 Yellow Onion (medium, chopped)
2 stalks Celery (diced)
2 tbsps Extra Virgin Olive Oil (divided)
1 lb Lean Ground Beef
1/2 cup Parsley (chopped, plus more for garnish)
2 tbsps Moroccan Spice Blend
3 cups Canned Whole Tomatoes (with juices)
1 3/4 quarts Bone Broth
1/4 cup Quinoa (dry, rinsed)
1 cup Dry Red Lentils (rinsed and drained)
Directions
Heat the oil in a large pot over medium-high heat. Sauté the onions and celery for five minutes in the oil. Add the ground beef and cook until no longer pink, about another five minutes.
Add the parsley and the Moroccan spice blend. Mix well and cook for one more minute.
Add the tomatoes, breaking them up with a wooden spoon. Add the broth and quinoa. Bring to a boil then reduce to a simmer and cook for five minutes on low heat.
Add the lentils and cook for another 15 minutes or until the lentils are tender.
Divide evenly between bowls and garnish with parsley. Enjoy!
Notes
Leftovers Refrigerate in an airtight container for up to five days or freeze for up to three months.
Serving Size One serving is equal to approximately 1 2/3 cups.
Make it Vegan Use plant-based protein in place of ground beef. Use vegetable broth instead of bone broth.
More Flavor Season with salt and black pepper, fresh garlic, and lime juice. Use rice and chickpeas in place of quinoa and lentils.
Additional Toppings Green onions and cilantro.
Slow Cooker Split Pea Soup
422 calories | 25g protein per serving | 4 servings (adjust serving number) | Full Nutrition Info
Ingredients
7 cups Vegetable Broth
2 cups Yellow Split Peas (uncooked, rinsed)
1 Yellow Onion (medium, diced)
2 Carrot (medium, diced)
1 bulb Fennel (medium, diced)
2 stalks Celery (diced)
1/4 tsp Smoked Paprika
1/2 tsp Chili Flakes
1 tbsp Red Wine Vinegar
Sea Salt & Black Pepper (to taste)
Directions
In a slow cooker, combine the broth, split peas, onion, carrots, fennel, celery, smoked paprika, and chili flakes, stir well.
Cover and cook on high heat for four to six hours, or low heat for eight to ten hours.
Stir in the red wine vinegar and season with salt and pepper to taste. Divide evenly between bowls and enjoy!
Notes
Leftovers Refrigerate in an airtight container for up to four days. Freeze for up to three months.
Serving Size One serving is approximately 2 1/2 cups.
Additional Toppings Chopped parsley, cilantro and/or dill.
Texture Change If you prefer a blended soup, blend the soup with an immersion blender to desired texture once it has finished cooking.
Spicy Tofu & Cauliflower Soup
453 calories | 28g protein per serving | 2 servings (adjust serving number) | Full Nutrition Info
Ingredients
1 tbsp Extra Virgin Olive Oil
1Leeks (small, trimmed, sliced)
1 head Cauliflower (medium, roughly chopped)
1 1/2 tbsps Cajun Seasoning
4 cups Vegetable Broth, Low Sodium
7 1/16 ozs Tofu (soft, cut into chunks)
2 cups Lima Beans (cooked)
1/4 cup Cilantro (chopped)
Directions
Heat the oil in a large saucepan over medium heat. Add the leeks and the cauliflower and cook, stirring, for five to eight minutes or until softened.
Stir in the seasoning and the broth, then add the tofu and lima beans.
Bring to a boil, reduce heat, and simmer on low until it thickens for about 10 minutes.
Remove from heat. Add the cilantro and blend the soup with an immersion blender until smooth. Serve and enjoy!
Notes
Leftovers Refrigerate in an airtight container for up to four days or freeze for up to three months.
Serving Size One serving is equal to two cups.
More Flavors Top with cheese and/or avocado slices and serve with tortilla chips.
No Lima Beans Use any cooked white bean.
Healthy Holiday Recipes
Check out these healthy alternative recipes for the holidays:
Chocolate Chip Cookies
Cinnamon Toast Crunch Pumpkin Seeds
Cinnamon Toasted Pecans
Crunchy Yogurt Clusters
Gingerbread Loaf
Gingerbread Oat Milk Latte
Gingerbread Protein Cookies
Pomegranate Yogurt Bark
Pumpkin Loaf
Slow Cooker Hot Chocolate
Check out these healthy alternative recipes for the holidays!
Chocolate Chip Cookies
165 calories | 3g protein per serving | 12 servings (adjust serving number) | Full Nutrition Info
Ingredients
1 1/2 cups Almond Flour
1 1/2 tsps Baking Powder
3 tbsps Coconut Oil (melted)
3 tbsps Maple Syrup
1 tsp Vanilla Extract
2 tbsps Unsweetened Almond Milk
1/3 cup Dark Chocolate Chips
Directions
Preheat oven to 350ºF (177ºC) and line a baking sheet with parchment paper.
Combine the almond flour and baking powder together in a mixing bowl. Mix well. Then add in the remaining ingredients and mix again.
Plop the dough onto the baking sheet using a heaping tablespoon. Use the palm of your hand to gently form and flatten the cookies.
Place in the oven and bake for about 15 minutes for soft cookies, or 15 to 20 minutes for crunchy cookies.
Remove from oven and let cool. Enjoy!
Notes
Leftovers Store at room temperature for 2 to 3 days, or freeze in an airtight container for up to three months.
No Chocolate Chips Use chopped dark chocolate or cacao nibs instead.
No Maple Syrup Use honey instead.
Serving Size A 12-serving recipe yields 12 small cookies, 9 medium cookies or 6 large cookies.
Cinnamon Toast Crunch Pumpkin Seeds
128 calories | 3g protein per serving | 2 servings (adjust serving number) | Full Nutrition Info
Ingredients
1/2 cup Pumpkin Seeds, In Shell (rinsed and dried)
1 1/2 tsps Extra Virgin Olive Oil
1 tbsp Maple Syrup
1/4 tsp Sea Salt
1/4 tsp Cinnamon
Directions
Preheat oven to 300ºF (149ºC) and line a baking sheet with parchment paper.
Add all ingredients to a mixing bowl and mix well. Spread seeds across the baking sheet. Place in the oven and bake for 40 to 50 minutes or until golden brown. Stir at the halfway point.
Remove pumpkin seeds from the oven and let cool. Break into pieces and enjoy!
Notes
Best Results This recipe was created and tested using fresh pumpkin seeds. It is a great one to whip up with leftovers seeds from any type of squash.
No Fresh Seeds Use store-bought pumpkin seeds instead. Since they have already been dried, cut the time in the oven down to 30 minutes.
Storage Once completely cooled, store in an air-tight container at room temperature.
Cinnamon Toasted Pecans
186 calories | 2g protein per serving | 4 servings (adjust serving number) | Full Nutrition Info
Ingredients
1 cup Pecans
1 tbsp Maple Syrup
1 tsp Cinnamon
Directions
Place nuts in a frying pan over medium heat stirring occasionally for 5 minutes or until pecans are toasted.
Drizzle maple syrup over pecans and add in cinnamon. Stir well with a wooden spoon until pecans are evenly coated. Continue stirring until pecans become sticky.
Remove from heat and spread pecans over a piece of wax paper. Let dry for 10 minutes and break apart into individual pieces. Store in a mason jar. Enjoy!
Crunchy Yogurt Clusters
85 calories | 4g protein per serving | 12 servings (adjust serving number) | Full Nutrition Info
Ingredients
3/4 cup Plain Greek Yogurt
1/2 cup Almonds
1/4 cup Cashews
1/4 cup Pumpkin Seeds
1/4 cup Dried Unsweetened Cranberries
Directions
Line a baking sheet with parchment paper, wax paper or a silicone mat.
Add all ingredients in a bowl and mix well to combine. Scoop the mixture and transfer to the lined baking sheet, forming clusters of about 2 to 2.5 inches.
Freeze for at least 2 hours before serving. Enjoy!
Notes
Leftovers Keep frozen in an airtight container or freezer bag. Line with parchment paper between pieces if needed.
Serving Size One serving equals roughly one cluster.
Nut-Free Use pumpkin seeds and sunflower seeds instead.
More Flavor Add maple syrup.
Additional Toppings Top with hemp seeds, bee pollen or pomegranate seeds.
Dairy-Free Use coconut yogurt instead of Greek yogurt.
Gingerbread Loaf
100 calories | 3g protein per serving | 10 servings (adjust serving number) | Full Nutrition Info
Ingredients
2 Egg
2/3 cup Coconut Sugar
1/2 cup Unsweetened Coconut Yogurt
1 tsp Vanilla Extract
1 cup Spelt Flour
1 tsp Baking Powder
1/4 tsp Baking Soda
2 tsps Ground Ginger
1 tsp Cinnamon
1/4 tsp Nutmeg
1/4 tsp Ground Cloves
Directions
Preheat the oven to 350°F (175°C) and line a loaf pan with parchment paper.
In a mixing bowl, whisk the eggs and coconut sugar for one to two minutes or until well combined and smooth. Add the coconut yogurt and vanilla and mix again until smooth.
Add the flour, baking powder, baking soda, ginger, cinnamon, nutmeg, and cloves. Mix until well combined and smooth.
Add the batter into the loaf pan and smooth it out into an even layer. Bake for 30 to 35 minutes or until a toothpick comes out with a couple of crumbs on it. The top should be firm as well.
Let it cool for 10 to 15 minutes before slicing. Enjoy!
Notes
Leftovers Store in an airtight container on the counter for up to three days. Refrigerate for up to one week. Freeze for up to two months.
Serving Size A standard 9 x 5-inch (23 x 13 cm) loaf pan was used to make 10 servings. One serving is one slice.
Additional Toppings Top with nut or seed butter, butter, or coconut butter.
Gingerbread Oat Milk Latte
221 calories | 5g protein per serving | 1 serving (adjust serving number) | Full Nutrition Info
Ingredients
1 1/2 cups Oat Milk
1/8 tsp Cinnamon
1/8 tsp Ground Ginger
1/16 tsp Nutmeg (or to taste)
1 tsp Fancy Molasses
1 tsp Maple Syrup (optional)
1/4 cup Coffee (espresso, brewed)
Directions
Warm the milk in a small pot over low heat.
Whisk in the cinnamon, ground ginger, nutmeg, molasses, and maple syrup (optional). Stir until well combined.
Pour into a mug and top with coffee. Enjoy!
Notes
Leftovers Best enjoyed fresh.
Serving Size One serving is 1 2/3 cups.
No Oat Milk Use any milk or milk alternative.
Additional Toppings Cinnamon.
Gingerbread Protein Cookies
118 calories | 6g protein per serving | 12 servings (adjust serving number) | Full Nutrition Info
Ingredients
1 1/4 cups Almond Flour
1/2 cup Vanilla Protein Powder
3 tbsps Coconut Sugar
1 tsp Baking Powder
1 tsp Cinnamon
1/4 tsp Nutmeg
2 tbsps Fancy Molasses
1 tbsp Maple Syrup
1 Egg
1/4 cup Tapioca Flour (or any type of flour, for dusting)
Directions
Preheat oven to 375ºF (191ºC) and line a baking sheet with parchment paper.
Combine almond flour, protein powder, coconut sugar, baking powder, cinnamon and nutmeg in a bowl. In a separate bowl, whisk together the molasses, syrup and egg.
Add wet ingredients to the dry ingredients and mix until a dough forms.
Generously dust a flat surface, a rolling pin and cookie cutter with tapioca flour. Roll out the dough and cut out shapes.
Bake for 8 to 10 min. Let cool completely before serving. Enjoy!
Notes
No Cookie Cutter Use the rim of a mason jar to cut out circles. Or roll into balls and press down flat with the palm of your hand.
Protein Powder This recipe was developed and tested using a whey-based protein powder. If using a different type of protein, results may vary.
Serving Size One serving is equal to one cookie.
Pomegranate Yogurt Bark
30 calories | 3g protein per serving | 9 servings (adjust serving number) | Full Nutrition Info
Ingredients
1 cup Plain Greek Yogurt
1/3 cup Pomegranate Seeds
1 tbsp Pumpkin Seeds
Directions
Line a baking sheet with parchment paper, wax paper or a silicone mat.
Spread the yogurt evenly onto the lined baking sheet, about 1/4-inch think. Sprinkle the pomegranate and pumpkin seeds overtop.
Place in the freezer until very firm, about 2 hours. Slice or break apart into pieces.
Notes
Leftovers Keep frozen in an airtight container or freezer bag for up to two months. Line with parchment paper between the pieces if needed.
Serving Size Each serving equals approximately one 3 x 2.5" piece.
Dairy-Free Use coconut yogurt instead.
More Flavor Add vanilla extract and your sweetener of choice.
Additional Toppings Add in strawberry slices, blueberries, crushed pistachios, sliced almonds, hemp seeds, shredded coconut or chocolate chips.
Pumpkin Loaf
185 calories | 5g protein per serving | 12 servings (adjust serving number) | Full Nutrition Info
Ingredients
3 Egg
3/4 cup Sunflower Seed Butter
1/3 cup Maple Syrup
1/2 cup Pureed Pumpkin
3 tbsps Coconut Oil
1/2 Lemon (juiced)
1/4 cup Coconut Flour
2 tsps Cinnamon
1 tsp Nutmeg
1/3 tsp Baking Powder
1 1/2 tsps Ginger (grated)
1/4 tsp Sea Salt
Directions
Preheat oven to 350ºF (177ºC). Lightly grease a loaf pan or line it with parchment paper.
In a food processor, combine your eggs, sunflower seed butter, maple syrup, pumpkin puree, coconut oil and lemon juice. Blend until smooth and creamy. (Note: You can also mix by hand if you prefer.)
Add the coconut flour, cinnamon, nutmeg, baking powder, ginger and sea salt. Blend again until smooth.
Transfer the batter into the loaf pan. Bake for 40 to 45 minutes. (You can test if it is done by inserting a toothpick. It will come out clean when the loaf is finished.)
Remove the loaf from the oven and allow to cool in the pan for at least 15 minutes. Remove from the pan and let cool entirely before slicing. Enjoy!
Notes
Leftovers Refrigerate in an airtight container for up to five days. If not eating right away, wrap and store in the freezer for up to two months.
Muffins Bake in a muffin tin instead of a loaf pan. Baking time will decrease to 30 to 40 minutes.
Make it Sweet Stir in a handful of dark chocolate chips to the batter before baking.
Serve it With A cup of herbal tea or coffee.
Slow Cooker Hot Chocolate
382 calories | 3g protein per serving | 5 servings (adjust serving number) | Full Nutrition Info
Ingredients
5 2/3 cups Plain Coconut Milk (from a carton)
1/2 cup Dark Chocolate Chips
1/4 cup Maple Syrup
2 tbsps Cacao Powder
1 tsp Vanilla Extract
1/8 tsp Sea Salt
5 ozs Marshmallows (mini or regular size)
Directions
Add all of the ingredients to a slow cooker and stir to combine.
Cover and cook on low for 1 1/2 hours. Stir occasionally to ensure that the chocolate chips melt. Once hot, press the warm setting to keep the hot chocolate warm.
Stir before pouring into mugs or blend with a frother or immersion blender to make it frothy. Top with marshmallows, and enjoy!
Notes
Leftovers Refrigerate in an airtight container for up to three days. Shake before reheating.
Serving Size One serving is approximately one cup.
Additional Toppings Whipped cream.
Calorie-Smart Meal Recipes
The average woman needs about 2000 calories a day and the average man needs about 2500 calories a day. If you eat 3 meals a day, that means each meal needs to be between about 660 and 830 calories. Check out the examples of healthy high-protein meals below that fit those ranges below:
Sausage & Sun Dried Tomato Penne
One Pan Steak, Potatoes & Broccoli
Green Curry Salmon & Rice (Pescatarian)
Macadamia Coconut Crusted Cod Rice Bowl (Pescatarian)
Peanut Tofu & Edamame Quinoa Bowl (Vegan / Vegetarian)
Peanut Maple Tempeh Bowl (Vegan / Vegetarian)
Veggie Pad Thai (Vegan / Vegetarian)
The average woman needs about 2000 calories a day and the average man needs about 2500 calories a day.
If you eat 3 meals a day, that means each meal needs to be between about 660 and 830 calories. Check out the examples of healthy high-protein meals below that fit those ranges below!
Sausage & Sun Dried Tomato Penne
663 calories | 27g protein per serving | 2 servings (adjust serving number) | Full Nutrition Info
Ingredients
1 1/2 cups Whole Wheat Penne (dry)
8 ozs Pork Sausage (casing removed, crumbled)
1/2 cup Chicken Broth
1 1/2 tsps Italian Seasoning
1 tbsp Tomato Paste
2 tbsps Sun Dried Tomatoes (drained, chopped)
3 cups Baby Kale
2 tbsps Parmigiano Reggiano (grated, optional)
Directions
Cook the pasta according to package directions.
As the pasta cooks, add the sausage to a non-stick pan over medium-high heat and break it up into small pieces as it cooks. Cook for five to 10 minutes or until cooked through.
Add the broth, Italian seasoning, and tomato paste. Let it simmer for five minutes.
Remove the pan from the heat and add the sun dried tomatoes and kale. Stir to combine. Divide evenly between bowls. Top with parmesan, if desired, and enjoy!
Notes
Leftovers: Refrigerate in an airtight container for up to four days.
Serving Size: One serving is approximately two cups.
More Flavor: Use seasoned Italian sausages. Use arugula, baby spinach, or parsley instead of baby kale.
Gluten-Free: Use gluten-free pasta.
One Pan Steak, Potatoes & Broccoli
675 calories | 35g protein per serving | 2 servings (adjust serving number) | Full Nutrition Info
Ingredients
4 cups Mini Potatoes
1 1/2 cups Cherry Tomatoes
4 cups Broccoli (chopped into florets)
2 tbsps Extra Virgin Olive Oil
1 tbsp Italian Seasoning
8 ozs Top Sirloin Steak
Sea Salt & Black Pepper (to taste)
Directions
Preheat oven to 375ºF (191ºC).
Toss the potatoes, cherry tomatoes and broccoli with the olive oil and sprinkle with Italian seasoning. Spread across the baking sheet and roast for 20 minutes.
After 20 minutes, heat a skillet over medium/high heat. Brown the steak on both sides for 1 to 2 minutes. Remove the steak from the skillet and add to the pan with veggies. Return to oven for an additional 10 minutes, or until steak is cooked to your liking.
Remove the pan from the oven, divide onto plates and enjoy!
Notes
Leftovers: Keeps well in the fridge for 2 to 3 days.
Green Curry Salmon & Rice
681 calories | 44g protein per serving | 2 servings (adjust serving number) | Full Nutrition Info | Pescatarian
Ingredients
1/2 cup Jasmine Rice (dry, rinsed)
1 tsp Coconut Oil
1/2 Yellow Onion (medium, thickly sliced)
1 Yellow Bell Pepper (medium, thickly sliced)
1 cup Canned Coconut Milk
2 tbsps Green Curry Paste
2 tsps Fish Sauce
1 tbsp Lime Juice
12 ozs Salmon Fillet
Sea Salt & Black Pepper (to taste)
2 tbsps Cilantro (finely chopped)
Directions
Cook the rice according to package directions.
Preheat the oven to 375ºF (190ºC).
Heat a large oven-safe pan over medium heat and melt the oil. Add the onions and peppers and cook for three minutes or until just starting to soften.
Add the coconut milk, curry paste, fish sauce, and lime juice. Stir to combine.
Nestle the salmon into the skillet and season with salt and pepper. Transfer to the oven and bake for ten to 13 minutes or until cooked through. The timing will depend on the thickness of your fillet(s).
Divide the rice and salmon mixture into bowls or plates and top with cilantro. Enjoy!
Notes
Leftovers: Refrigerate in an airtight container for up to three days.
Serving Size: One serving is approximately one cup of rice, 1/2 cup of veggies, and one salmon fillet.
More Flavor: Add minced ginger and garlic after cooking the onion and peppers.
Macadamia Coconut Crusted Cod Rice Bowl
671 calories | 31g protein per serving | 2 servings (adjust serving number) | Full Nutrition Info | Pescatarian
Ingredients
1/2 cup Jasmine Rice (dry, rinsed)
2 cups Green Beans (trimmed)
1/8 oz Avocado Oil Spray (divided)
Sea Salt & Black Pepper (to taste)
1 Cod Fillet
1 Egg
1/3 cup Macadamia Nuts (finely chopped)
1/3 cup Unsweetened Shredded Coconut
2 tbsps Mayonnaise
2 tsps Sweet Chili Sauce
Directions
Cook the rice according to the package directions.
Preheat the oven to 400ºF (205ºC) and line a baking sheet with parchment paper.
Spray the green beans with half of the avocado oil spray and season with salt and pepper. Place on the prepared baking sheet and bake for ten minutes.
Pat the cod dry with paper towel and season with salt and pepper. Slice into one fillet per serving.
Whisk the egg in one bowl. Combine the macadamia nuts and shredded coconut in a second bowl. Dip the cod in the egg and then in the coconut mixture, pressing to adhere.
Remove the baking sheet from the oven and add the cod. Spray with the remaining avocado oil. Return to the oven for 10 to 12 minutes or until cooked through.
Meanwhile, in a small bowl, combine the mayonnaise and sweet chili sauce.
Divide the rice, beans, and cod onto plates. Serve with the sweet chili mayonnaise on the side. Enjoy!
Notes
Leftovers: Refrigerate in an airtight container for up to three days.
Serving Size: One serving is equal to approximately one cup of green beans and 3/4 cup rice with fish.
Fillet Size: One cod fillet is equal to 231 grams or eight ounces.
Avocado Oil Spray: One gram (or 1/16 oz) of avocado oil spray is equal to a one-second spray.
Peanut Tofu & Edamame Quinoa Bowl
670 calories | 45g protein per serving | 2 servings (adjust serving number) | Full Nutrition Info | Vegan | Vegetarian
Ingredients
2/3 cup Quinoa (dry)
12 ozs Tofu (cut into triangles)
1 1/2 tsps Coconut Aminos
1 tbsp Extra Virgin Olive Oil
1 1/2 tsps Rice Vinegar
2 cups Frozen Edamame (defrosted)
3 tbsps Peanut Sauce
Directions
Cook the quinoa according to package directions.
Preheat oven to 375ºF (190ºC). Line a rimmed baking sheet with parchment paper. Place the tofu on the baking sheet.
Mix the coconut aminos, oil, and rice vinegar together. Pour the mixture on the tofu, turning the tofu a few times in it to make sure it is coated. Bake for 15 to 20 minutes or until the tofu starts to brown at the edges.
Divide the quinoa evenly between the bowls and top with the edamame and tofu. Serve with the peanut sauce. Enjoy!
Notes
Leftovers Refrigerate in an airtight container for three days. Store the dressing separately.
Serving Size One serving is 2/3 cup cooked quinoa, one cup edamame and 6 oz (170g) of tofu.
More Flavor Add minced garlic and shallot to the marinade. Cook the quinoa in vegetable broth.
Additional Toppings Chopped green onions, sliced almonds, microgreens and/or chilli pepper flakes.
No Coconut Aminos Use tamari or soy sauce instead.
Peanut Maple Tempeh Bowl
694 calories | 39g protein per serving | 2 servings (adjust serving number) | Full Nutrition Info | Vegan | Vegetarian
Ingredients
1/2 cup Jasmine Rice (dry)
2 tbsps Soy Sauce
1 1/2 tbsps All Natural Peanut Butter
1 1/2 tbsps Maple Syrup
1/2 tsp Sesame Oil
1/2 tsp Lime Juice
1 tbsp Water
8 3/4 ozs Tempeh (sliced)
1 tsp Extra Virgin Olive Oil
2 cups Frozen Vegetable Mix (cooked)
1 tbsp Raw Peanuts (chopped)
2 tbsps Cilantro (chopped)
Directions
Cook the rice according to the directions on the package and set aside.
In a large bowl, whisk together the soy sauce, peanut butter, maple syrup, sesame oil, lime juice, and water. Add in tempeh and toss to coat. Marinate for fifteen minutes.
In a pan, heat the olive oil on medium heat. Add in the tempeh and cook for three minutes per side, until golden. Add in the remaining marinade and cook to warm through, about one to two minutes.
To serve, portion the rice into bowls. Top with the vegetable mix, tempeh, chopped peanuts, and cilantro. Enjoy!
Notes
Leftovers Refrigerate in an airtight container for up to four days.
Serving Size One serving size is equal to approximately four slices of tempeh, one cup of vegetable mix, and 1/2 cup of rice.
Gluten-Free Substitute soy sauce for gluten-free tamari.
More Flavor Add a squeeze of lime to the plate right before serving for a zesty twist.
Prep Ahead This tempeh can be marinated in the fridge overnight, however, the peanut butter sauce will thicken and solidify. Once the tempeh and marinade are reheated, it will thin back out.
Veggie Pad Thai
761 calories | 25g protein per serving | 4 servings (adjust serving number) | Full Nutrition Info | Vegan | Vegetarian
Ingredients
10 2/3 ozs Rice Vermicelli Noodles (dry)
2 tsps Avocado Oil
15 ozs Tofu (extra firm, drained, cubed)
1 1/2 cups Matchstick Carrots
2 Egg (whisked)
1 cup Peanut Sauce
5 stalks Green Onion (chopped)
1 cup Bean Sprouts
1/2 cup Raw Peanuts (toasted)
1 Lime (sliced)
Directions
Cook the rice noodles according to package directions.
Meanwhile, heat the oil in a large pan or wok over medium heat. Add the tofu and cook for five minutes. Add the carrots and continue to cook for another five minutes, until the tofu has started to brown and the carrots have softened.
Add the cooked noodles to the pan, then add the eggs and stir for two minutes or until the eggs have been scrambled and cooked through. Add the peanut sauce and green onion and continue to cook for two to three minutes.
Remove from the heat and divide evenly between plates. Top with bean sprouts, peanuts, and lime slices. Enjoy!
Notes
Leftovers Refrigerate in an airtight container for up to five days.
Serving Size One serving is equal to approximately 1 1/2 cups.
Additional Toppings Cilantro or Thai basil.
Slow Cooker Recipes for Super Simple Batch Cooking
One of my favorite ways to save time in the kitchen is to use my slow cooker or crockpot. With minimal prep time, slow cooking allows me to make big batchesof entire meals that keep me fed with leftovers for days.
Check out the examples of healthy high-protein meals using the slow cooker:
Slow Cooker Beef Stew
Slow Cooker Chicken & Black Bean Taco Soup
Slow Cooker Enchilada Beans & Quinoa (Vegetarian)
Slow Cooker Rotisserie Chicken
Slow Cooker Sweet Potato Chili
Vegan Sloppy Joes (Vegan, Vegetarian)
Let's face it--the holidays are an insanely busy time of the year! Who has the time to cook every day?
One of my favorite ways to save time in the kitchen is to use my slow cooker or crockpot. With minimal prep time, slow cooking allows me to make big batches of entire meals that keep me fed with leftovers for days.
Slow-cooking essentially involves cooking food over a long period at low temperatures. This allows flavors to develop and tenderizes tougher cuts of meat, resulting in delicious, melt-in-your-mouth dishes. You can use a crockpot or slow cooker, although some people use their stovetop or ovens.
Check out these healthy, high-protein slow cooker meals:
Slow Cooker Beef Stew
311 calories | 35g protein per serving | 6 servings (adjust serving number) | Full Nutrition Info
Ingredients
2 tbsps Extra Virgin Olive Oil
2 lbs Stewing Beef (sliced into bite-size pieces)
1/4 cup Red Wine Vinegar
2 cups Baby Carrots
1 Sweet Onion (diced)
2 1/2 cups Mushrooms (sliced)
1 cup Beef Broth
1/2 tsp Dried Thyme
1 tsp Sea Salt
1/2 tsp Black Pepper
1/4 cup Brown Rice Flour
Directions
Add all ingredients except the brown rice flour to the slow cooker and mix well. Cover and cook on low for 4 to 6 hours, or until beef is tender.
Remove lid and stir in brown rice flour. Continue to stir until liquid thickens.
Ladle into bowls and enjoy!
Notes
Leftovers Store in the fridge up to 3 days or freeze.
More Carbs Serve it with roasted potatoes, rice or quinoa.
Add Greens Stir in chopped kale or baby spinach just before serving.
Slow Cooker Chicken & Black Bean Taco Soup
571 calories | 42g protein per serving | 4 servings (adjust serving number) | Full Nutrition Info
Ingredients
1 lb Chicken Thighs (boneless, skinless)
1/3 cup Quinoa (dry, rinsed)
1 cup Black Beans
2 tbsps Taco Seasoning
3 cups Fire Roasted Diced Tomatoes (from the can, with juices)
1 2/3 pints Bone Broth
1 cup Cilantro (chopped, divided)
1 Avocado (large, sliced)
1/2 cup Plain Greek Yogurt (optional)
2 cups Corn Tortilla Chips (crumbled)
Directions
Place the chicken, quinoa, beans, taco seasoning, tomatoes, broth, and half of the cilantro in a slow cooker. Stir, cover, and cook on low for five hours.
Remove the chicken from the soup and shred with two forks. Return to the soup and mix well.
Divide evenly between bowls and garnish with avocado, yogurt, corn tortillas, and the remaining cilantro. Enjoy!
Notes
Leftovers Refrigerate in an airtight container for up to five days or freeze for up to three months.
Serving Size One serving is equal to approximately two cups.
More Flavor Season with sea salt and ground black pepper, lime juice, corn, onions, garlic, and/or red bell pepper.
Additional Toppings Hot sauce and/or cheese.
Dairy-Free Omit the yogurt.
Slow Cooker Enchilada Beans & Quinoa
357 calories | 19g protein per serving | 6 servings (adjust serving number) | Full Nutrition Info
Ingredients
3 cups Black Beans (cooked)
2 cups Frozen Corn (or fresh)
3 1/2 cups Diced Tomatoes
2 cups Enchilada Sauce
1/2 cup Quinoa (dry)
1/2 cup Water
1/2 tsp Sea Salt
8 ozs Mozzarella Cheese (shredded)
Directions
Add the black beans, corn, tomatoes, enchilada sauce, quinoa, water, and salt to the slow cooker. Stir until combined.
Cook on high for two to four hours, or on low for four to six hours.
Divide into bowls and top with cheese. Enjoy!
Notes
Leftovers Refrigerate in an airtight container for up to four days.
Serving Size One serving equals approximately two cups.
More Flavor Stir in a few tablespoons of cream cheese. Use fire roasted diced tomatoes.
Additional Toppings Top with chopped cilantro, avocado, tortilla chips, sour cream, or sliced jalapeno.
Make it Vegan Use vegan cheese instead of mozzarella cheese, or omit completely.
Slow Cooker Rotisserie Chicken
636 calories | 97g protein per serving | 1 serving (adjust serving number) | Full Nutrition Info
Ingredients
1 lb Whole Roasting Chicken
3/4 tsp Sea Salt
1/2 tsp Paprika
1/4 tsp Onion Powder
1/4 tsp Dried Thyme
1/4 tsp Italian Seasoning
1/8 tsp Cayenne Pepper
1/4 tsp Black Pepper
1/2 Sweet Potato (diced into 1 inch cubes)
1 cup Brussels Sprouts (halved and trimmed)
3/4 tsp Extra Virgin Olive Oil
Directions
Rinse chicken and pat dry with paper towels. Remove innards of chicken if not already done. Crumple up sheets of tinfoil to create 6 to 8 round balls (about the size of a golf ball). Place in the bottom of the slow cooker. This helps to prevent the chicken from sticking to the bottom, cook more evenly and keep it moist.
Rub the inside of your slow cooker with a bit of olive or coconut oil to make it non-stick.
In a bowl, combine the sea salt, paprika, onion powder, thyme, italian seasoning, cayenne pepper and black pepper. Rub this spice mix evenly all over the chicken (inside and out).
Place chicken (breast side up) in the slow cooker on top of the foil balls. Cook 4 to 5 hours on high or 8 to 9 hours on low (aim for 1.5 hours per pound). Check that it is cooked through by using a knife to make a slit to the bone. The chicken should be cooked at the bone and no longer pink.
One hour before you are ready to eat, preheat your oven to 415°F (215°C). Add chopped sweet potato and brussels sprouts to a large mixing bowl. Add olive oil and season with sea salt and pepper. Toss well. Line a baking sheet with parchment paper and spread the vegetables across evenly. Roast in the oven for 30 minutes.
Remove vegetables from the oven and increase heat to 450°F (235°C). Line a pan with foil. Ensure chicken is cooked through then transfer it to the foil-lined pan. Place chicken in the oven for 10 minutes to make it crispy.
Remove from oven and carve the chicken. Plate chicken with roasted sweet potato and brussels sprouts. Enjoy!
Notes
Save the Carcass Use to make Immunity Boosting Bone Broth.
AIP-Friendly Omit the black pepper and cayenne.
Slow Cooker Sweet Potato Chili
469 calories | 26g protein per serving | 4 servings (adjust serving number) | Full Nutrition Info
Ingredients
1 lb Lean Ground Beef
1 Yellow Onion (medium, diced)
1 tbsp Chili Powder
2 tsps Chipotle Powder
2 tsps Cumin
Sea Salt & Black Pepper (to taste)
1 Sweet Potato (large, cut into chunks)
1 Jalapeno Pepper (finely diced)
3 cups Fire Roasted Diced Tomatoes (from the can, with juices)
1 1/2 cups Cannellini Beans (cooked)
3/4 cup Chicken Broth
Directions
Heat a large pan over medium heat. Once hot, add the beef and cook until mostly browned and cooked through, breaking it up as it cooks. Add the onion, chili powder, chipotle powder, cumin, salt, and pepper. Cook for about five minutes or until the onion has softened.
Use a slotted spoon to transfer everything to the slow cooker, discarding any fat.
Add the sweet potato, jalapeño, tomatoes, beans, and chicken broth to the slow cooker. Cover and cook for four hours on high, or six to eight hours on low.
To serve, divide evenly between bowls and enjoy!
Notes
Leftovers Refrigerate in an airtight container for up to three days. Freeze for up to three months.
Serving Size One serving is approximately 2 3/4 cups.
Additional Toppings Top with sour cream, yogurt, cilantro, and/or green onion.
Vegan Sloppy Joes
411 calories | 29g protein per serving | 4 servings (adjust serving number) | Full Nutrition Info411
Ingredients
4 cups Lentils (cooked, drained and rinsed)
1/2 Sweet Onion (finely diced)
1 Green Bell Pepper (finely diced)
2 cups Mushrooms (sliced)
1 cup Matchstick Carrots
1 tsp Garlic Powder
3 tbsps Yellow Mustard
1/4 cup Maple Syrup
2 cups Crushed Tomatoes
1 tsp Sea Salt
1/2 tsp Black Pepper
1 1/2 lbs Portobello Mushroom Caps
2 cups Baby Spinach (chopped)
Directions
Combine the lentils, onion, green pepper, mushrooms, carrots, garlic powder, yellow mustard, maple syrup, crushed tomatoes, sea salt and black pepper in the slow cooker. Use a spatula to mix well. Cover and cook on high for 4 hours or on low for 6 hours.
About 20 minutes before you are ready to eat, preheat your oven to 400 and line a baking sheet with parchment paper. Place your portobello mushroom caps on a baking sheet and bake for 10 minutes.
Place a portobello mushroom cap on a plate and top with a few large spoonfuls of the sloppy joe mix. Top with baby spinach and set another mushroom cap on top. Enjoy!
Notes
Next Level Sloppy Joes Add plant-based cheese, avocado, pickles, onions and/or cashew sour cream.
Repurpose Leftovers Leftovers can be served on brown rice tortilla as a pizza, or with brown rice tortilla chips for dipping, with sweet potato toast or as a bowl with some quinoa and greens.