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A Year of Meal Plans

Title: Asian Inspired Chicken Bowl
Total Calories: 324
Ingredients - 3 oz Chicken breast, boneless, skinless, raw - 1 cup Mixed greens - ½ cup Mandarin oranges, canned - ⅓ cup Cashews (cups) - ½ cup Cabbage, shredded - ½ cup Carrots, shredded or julienned - 1 Tbsp Cilantro - 1 Tbsp Peanut sauce
Directions 1. Spray pan with an oil spray. 2. Slice chicken into small pieces. 3. Cook chicken pieces on medium heat for about 7 minutes, flipping slices over midway through, until cooked through. 4. Chop up cilantro. 5. Combine all ingredients in a bowl. 6. No chicken? Use beef, tofu, or soybeans. 7. Peanut sauce: I like the Whole Food’s 365 brand, or Trader Joe’s peanut vinaigrette (in their refrigerated section). But any peanut sauce you find is fine. If you prefer to make your own, here’s a recipe.
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Title: Zucchini Corn Huge Salad
Total Calories: 528
Ingredients: - 4 cups Leafy greens, raw - 2 Zucchini, medium - ⅓ cup Cheese, crumbled, feta - 1 cup Corn, canned - 3 Tbsp Sunflower seeds (Tbsp) - 1 Tbsp Red wine vinegar (Tbsp) - ¼ tsp Salt - ¼ tsp Pepper
Directions: 1. Dice zucchini. 2. Spray a pan with an oil spray, stir fry zucchini on low-medium heat for 5-10 minutes, until zucchini have cooked through. 3. Mix all ingredients together. 4. No dairy? Use a dairy-free cheese or avocado. 5. No seeds? Use any other nut, or swap them out for avocado.
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Title: (Ground) Beef & Broccoli
Ingredients: - 2 cups broccoli, frozen - 3 oz ground beef, 85% lean, raw - 1 tbsp sesame seeds, toasted - 2 tbsp soy ginger sauce - 1 tsp garlic, minced
Directions: 1. Spray a pan with oil spray. Add in garlic. Stir fry beef and broccoli for 5-6 minutes. 2. Remove broccoli & cut into small pieces. Add back into pan. Stir fry for another 3-4 minutes. 3. Add in sauce. 4. Top with sesame seeds when ready to eat. 5. Notes: No soy ginger sauce? Use soy sauce. No beef? Use ground turkey, tofu, or beans/lentils. Fresh or frozen broccoli can be used here—whatever you have! Also, if you have another % lean meat, that is also fine, use what you have.
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Title: Vegetarian Taco Skillet
Total Calories: 479
Ingredients: - ¾ cup Beans & legumes, black beans, cooked - 1 Zucchini, medium - 1 Bell pepper, red - ½ cup Cheese, Mexican, shredded - 2 tsp Taco seasoning
Directions: 1. Dice zucchini and pepper. 2. Spray a pan with an oil spray. 3. Stir fry zucchini and pepper for ~10 minutes on low-medium heat. 4. Add in beans and taco seasoning, then top with cheese. 5. Top the pan with a lid and let cheese melt ~4 minutes. 6. No dairy? Use oil instead of cooking spray, or bacon bits.
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Title: Chick-Fil-A Bake
Total Calories: 549
Ingredients - 4 oz Chicken breast, boneless, skinless, raw - 1 cup Cauliflower rice, raw (already riced) - ⅓ cup Cheese, shredded, cheddar - 1 Potato, Russet, medium, 5 inches - 2 tsp Butter (tsp) - ¼ tsp Paprika - ⅛ tsp Garlic salt - 1 tsp Hot sauce (tsp)
Directions 1. Dice chicken and potatoes into small pieces. 2. Add potatoes to a bowl, and microwave for 5 minutes (or more, if cooking more than 1 potato at one time), until potato pieces have cooked through. 3. Melt butter in a pan on low heat. 4. Stir fry chicken and cauliflower rice for ~10 minutes on low heat, until cooked through. 5. Mix in potato pieces, cheese, seasonings, and hot sauce. 6. Serve and enjoy! 7. No chicken? Use white beans. No dairy? Use dairy-free cheese, and oil instead of butter.
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Title: Avocado, Tomato and Balsamic Chicken
Ingredients: - 6 oz Chicken breast, boneless, skinless, raw - ½ Avocado, small - 1 Tomato, medium - 2 cups Leafy greens, lettuce, raw - ¼ tsp Salt - 1 Tbsp Balsamic glaze - 2 Tbsp Red wine vinegar (Tbsp)
Directions: 1. Spray pan with an oil spray. 2. Sear chicken (cook) for 2 minutes on each side, at low heat. 3. Cook for another 5 minutes on each side, at low heat. 4. Chop tomato and avocado into small pieces. 5. Add mixture on chicken breast and drizzle with balsamic glaze. 6. Make side salad with lettuce and vinegar. 7. Add salt to chicken and salad. 8. No chicken? Use tofu.
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Title: Cheesy Chip Broccoli Skillet
Total Calories: 464
Ingredients: - 2 cups Broccoli, frozen - ⅓ cup Cheese, Mexican, shredded - 2 Uncured bacon, slice - 1 oz Potato chips - 1 tsp Red pepper flakes (tsp) - 1 tsp Garlic salt (tsp)
Directions: 1. Spray a pan with an oil spray 2. Slice bacon into small pieces 3. Cook bacon in your pan until cooked through, about 15 minutes on low heat 4. Add in broccoli (note: if you can find finely chopped frozen broccoli that is best!) and seasonings, and stir fry it with your bacon until cooked through, another ~8 minutes 5. Top with cheese and cover your pan with a lid to let the cheese melt 6. Top with crumbled potato chips, and enjoy! 7. No bacon? Use turkey bacon or soy bacon. No cheese? Use more bacon, or top with diced avocado.
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Title: Chicken Pot Pie Skillet
TOTAL CALORIES: 395
INGREDIENTS - 4 oz Ground turkey, 85% lean, raw - ½ cup Carrots, baby - ½ cup Celery stalks, chopped in half - ½ Onion, yellow - ⅓ cup Cheese, shredded, mozzarella - ¼ tsp Basil, dried - ¼ tsp Oregano - ¼ tsp Salt
DIRECTIONS 1. Dice carrots, onion & celery. 2. Spray pan with an oil spray. Cook ground turkey and veggies in a pan. Cook on medium heat for 10-15 minutes stirring frequently, until meat and veggies have cooked through. 3. Top with cheese and seasonings. 4. Let cheese melt 2-3 minutes (or alternatively, you can broil in the oven for 3 minutes). 5. No dairy? Use a dairy-free cheese, oil, or add in pancetta instead. No animal protein? Use beans or tofu.
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Title: Chicken Parm Skillet
Total Calories: 540
Ingredients - 4 oz Rotisserie chicken - 1½ cups Cauliflower florets - ½ cup Pasta, penne, cooked - ⅓ cup Cheese, Parmesan, shredded (cups) - 1 Tbsp Cheese, Parmesan, grated (Tbsp) - ½ cup Tomatoes, canned, crushed - 1 tsp Avocado oil (tsp) - ¼ tsp Red pepper flakes (tsp) - ½ tsp Garlic salt (tsp)
Directions 1. Note: this recipe works best when making 2+ servings at once. Double, triple etc. the ingredients list to make multiple servings. 2. Preheat oven to 400 degrees F 3. Cook pasta as instructed on package 4. Chop rotisserie chicken and cauliflower into small pieces 5. Add oil to an oven-safe pan 6. Stir fry chicken and cauliflower rice for ~6 minutes, until cauliflower has softened 7. Mix in tomatoes, seasonings, and pasta 8. Top with cheeses 9. Bake for 8 minutes, then broil for 3 10. Serve hot, or this dish also lasts for 2-3 days in the fridge 11. Note: no chicken? Use beans. No dairy? Use dairy-free cheese. 12. Note: no rotisserie chicken? Use chicken thigh.
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Title: Enchilada Skillet
Total Calories: 537
Ingredients
- 6 oz Chicken breast, boneless, skinless, raw - 1½ cups Cauliflower rice, raw (already riced) - ½ Onion, yellow - ½ cup Beans & legumes, black beans, cooked - ¼ cup Enchilada sauce - 2 Tbsp Green Chiles, canned - ¼ cup Monterey jack cheese, shredded - ⅛ tsp Garlic salt - ⅛ tsp Red pepper flakes - 1 Tbsp Cilantro
Directions
1. Dice onion, slice chicken into small pieces, and chop cilantro (on a separate cutting board so as to not contaminate with the chicken). 2. Spray a pan with an oil spray. 3. Stir fry onion, cauli rice, and chicken on medium heat until cooked through, about 10 minutes. 4. Mix in beans, green chiles, enchilada sauce, garlic salt, red pepper flakes. 5. Top with cheese and let cheese melt. 6. Serve by itself, or in tortillas (if you’re adding tortillas, track them!). 7. No chicken? Use more beans or tofu. No dairy? Top with diced avocado, or use oil instead of an oil spray. 8. Note: You can use rotisserie chicken instead of chicken breast if you prefer. 9. Note: I used green enchilada sauce, but you can use red.
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Title: Fettuccini Alfredo with Hearts of Palm Noodles
Total Calories: 541
Ingredients: - 9 oz Hearts of palm pasta (spaghetti shape) - ½ cup Alfredo sauce - 6 oz Chicken breast, boneless, skinless, raw - 2 Tbsp Cheese, Parmesan, grated - ⅛ tsp Garlic salt - 1 tsp Avocado oil - ¼ tsp Pepper - 1 Tbsp Parsley, fresh
Directions: 1. Slice chicken into bite-sized pieces 2. Drain hearts of palm pasta and rinse with water 3. Add oil to an oven-safe pan (like a cast iron pan) 4. Stir fry chicken and noodles on medium heat until chicken has cooked through, about 5-6 minutes 5. Mix in Alfredo sauce, garlic salt, and pepper 6. Top with grated Parmesan 7. Set the oven to Broil and bake for 3-4 minutes, until you see a little golden brown on the top 8. Top with chopped parsley (optional!!) 9. No dairy? Swap this meal out for another. No chicken? Use white beans or tofu
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Title: Bacon, Brussels & Bleu
Total Calories: 447
Ingredients: - 2 cups Brussels sprouts, shaved - 4 Uncured bacon, sliced - ⅓ cup Cheese, crumbled, blue cheese
Directions: 1. Slice up raw bacon. 2. Add to a pan, cook on low heat until cooked through, about 7 minutes. 3. Add in shaved Brussels and stir fry another 6 minutes, until cooked through. 4. Add in bleu cheese, and stir until melty. 5. No dairy? Use more bacon. No bacon? Use soy bacon.
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Title: Beef Stroganoff Bowl
Total Calories: 504
Ingredients: - ½ cup Pasta, cooked - 5 oz Beef, shaved, raw - ½ cup Mushrooms, small, whole or sliced - 2 Tbsp Sour cream - 4 cups Leafy greens, spinach, raw - 3 tsp Butter (tsp) - 1 tsp Garlic, minced (tsp) - ¼ tsp Salt
Directions: 1. Cook pasta according to package instructions. 2. Add butter and garlic to pan, turn to low heat. Note: 3 tsp = 1 Tbsp. 3. Sir-fry beef for 6-7 minutes on medium-low heat, or until beef is no longer pink. 4. Add in mushrooms and sour cream, stirring occasionally, ~5 minutes. 5. Add spinach to a bowl and top with pasta, meat, and seasonings. 6. No beef? Use chicken, fish, beans, or tofu. No dairy? Use oil or a dairy-free version. Gluten free? Use gluten-free pasta.
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Title: Ground Turkey Sweet Potato Skillet
Ingredients: - 1 Potato, sweet, medium, 5 inches - 4 oz Ground turkey, 93% lean, raw - ¼ Avocado, small - 1½ cups Brussels sprouts, shaved - 2 Tbsp Parsley, fresh - ¼ cup Cheese, shredded, mozzarella - 1 tsp Avocado oil - 1 tsp Garlic salt - ⅛ tsp Pepper
Directions: 1. Cube sweet potato. 2. Add oil to a pan. 3. Cook sweet potato on low-medium heat, covered with a lid, until mostly cooked through, about 15-20 minutes. 4. Add in shaved Brussels (I buy pre-shaved), ground turkey, and seasonings (season well!). 5. Continue cooking pan's contents until ground turkey has cooked through, about another 7 minutes. 6. Top with cheese, and cover your pot with a lid. Turn heat to low. Let cheese melt. 7. Top with diced avocado and chopped parsley. 8. Serve! 9. No dairy? Use more oil when cooking, and/or more avocado to top your stir fry. No turkey? Use white beans or tofu.
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Title: Avocado Salad Lunch
Ingredients - ½ Avocado, small - ⅓ cup Cheese, crumbled, feta - 2 cups Leafy greens, lettuce, raw - 1 Tomato, medium - 3 Tbsp Nuts (Tbsp units) - 1 Tbsp Red wine vinegar (Tbsp) - ⅛ tsp Garlic salt
Directions 1. Cube avocado and chop tomato. 2. Mix avocado, tomato, feta, lettuce, vinegar, and garlic salt for the salad. 3. Have nuts on the side – or you could mix them into the salad if you like! 4. Note: Add chocolate if you want to (track it!) – it’s not included in this recipe. 5. No nuts? Use seeds. Roasted & salted nuts/seeds are fine! No dairy? Use extra nuts or crumbled bacon.
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Title: Bell Pepper Subs with Hearty Sauce
Total Calories: 346
Ingredients - 1 Bell pepper, red - 4 oz Ground turkey, 93% lean, raw - ½ cup Tomatoes, canned, crushed - ⅓ cup Cheese, shredded, mozzarella - ¼ tsp Basil, dried - ¼ tsp Salt - ¼ tsp Pepper
Directions 1. Preheat oven to 400 degrees F. 2. Spray a pan with an oil spray. 3. Cook ground turkey on medium-low heat ~8 minutes, or until no longer pink. 4. Add in tomatoes and spices for ~2 minutes. 5. Cut pepper into medium-sized slices. 6. Top peppers with sauce and cheese. 7. Bake in oven for ~10 minutes. 8. No meat? Use tofu, beans, or a vegan meat-replacement (available at most stores!). No cheese? Use a dairy-free cheese, or bacon bits (can be regular, turkey, or soy).
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Title: Caprese Box
Total Calories: 313
Ingredients: - 2 cups Tomatoes, grape - 3 oz Mozzarella balls, mini - 2 Tbsp Red wine vinegar (Tbsp) - 1/8 tsp Garlic salt
Directions: 1. Stick 1 tomato & 1 mozzarella ball on each toothpick. 2. Drizzle red wine vinegar, and garlic salt over the bites. 3. You may have extra tomatoes leftover - that’s okay! 4. If you have fresh basil, add that to the toothpicks. 5. No tomatoes? Use another non-starchy veg like cucumbers or peppers. No dairy? Make an easy salad with tomatoes & 1 small avocado.
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Title: Sheet Pan Sausage & Peppers Box
Total Calories: 357
Ingredients: - 1 Bell pepper, green - 1 cup Cauliflower rice, raw (already riced) - ⅓ cup Cheese, shredded, cheddar - 1 Sausage, chicken - ⅛ tsp Garlic salt - ¼ tsp Basil, dried - ¼ tsp Oregano
Directions: 1. Preheat oven to 425 degrees F. 2. Line a baking sheet with parchment paper or tin foil & spray with an oil spray. 3. Slice sausage into coin shapes & chop peppers into small pieces. 4. Add chopped sausage & chopped peppers to baking sheet, bake for 25 minutes. 5. While sausage & peppers are cooking, spray a separate pan with an oil spray. Stir fry cauli rice for ~5 minutes until slightly browned, on medium heat. 6. Combine all foods together in a bowl or container. Top with seasonings and cheese. 7. Note: I personally like these brands of sausage – but choose whatever brand you have access to! Trader Joe’s; Fra’Mani; Teton; Open Nature; Aidells 8. No sausage? Use tofu or beans. No cheese? Use a dairy-free cheese, or avocado.
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Title: Watermelon Feta Bites
Ingredients: - 1 cup Watermelon chunks - 2 oz Feta, block - ¼ cup Almonds
Directions: 1. Cut feta block into small square chunks. 2. With toothpicks, spear one watermelon chunk with one feta square. 3. Notes: Any kind of nut is fine. Use seeds instead of nuts if you don’t eat nuts. Even though chocolate is in the picture, it’s not an ingredient here. Add it & track it if you want to! No dairy? Add additional nuts.
Total Calories: 406
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Title: Tuna, Egg, and Almonds Box
Total Calories: 455
Ingredients: - ½ Cucumber, small - ⅛ cup Almonds - ⅔ Tbsp Mayonnaise (Tbsp) - 1 Tuna, canned (1 can) - 1 Egg, large - 1 Apple, small
Directions: 1. Hard boil egg, slice in half. 2. Mix mayo and tuna together. 3. Chop cucumber into coin shapes. 4. Arrange in a box or plate.
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Title: PB & Chocolate Chip Apples
Total Calories: 241
Ingredients - 1 Apple, small - 1 Tbsp Chocolate chips, Tbsp - 1 Tbsp Peanut butter (Tbsp)
Directions 1. Slice apple. 2. Top with peanut butter and chocolate chips. 3. No nuts? Use a seed butter e.g. sunflower seed butter. 4. Note: if your store carries mini chocolate chips, use those! You’ll be able to cover more apple & pb surface area.
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Title: Apple Cookies with Dried Cranberries
Ingredients: - 1/2 Apple, small - 2 Tbsp Cranberries, dried, sweetened - 4 tsp Peanut butter - 1 tsp Cinnamon
Directions: 1. Slice apple as shown in picture. 1/2 apple = about 2 thick slices 2. Spread PB on apples 3. Top with cranberries and cinnamon 4. No nuts? Use a seed butter, e.g., sunflower seed butter. 5. On the go & can’t make these “cookies”? Have 1 apple + 1 Tbsp peanut butter instead
Total Calories: 203
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Title: Cauli Mac & Cheese
Total Calories: 342
Ingredients - 2 cups Cauliflower rice, raw (already riced) - 2 Tbsp Cream cheese, whipped (Tbsp) - ¼ cup Cheese, shredded, cheddar - ¼ cup Cheese, Parmesan, grated (cups) - ⅛ tsp Garlic salt
Directions 1. This recipe works best when making 2-3 servings at one time. So double or triple the ingredients above & portion into 2-3 servings. 2. Spray pot with an oil spray. 3. Stir fry cauli rice for 7 minutes, stirring frequently, on low heat. 4. Add in the rest of the ingredients, stirring continuously. 5. Make sure whole pot contents is heated through, serve immediately. 6. Dairy free? Use dairy free cheeses or swap this meal out for something else you’d prefer.
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Title: 2-Ingredient Chocolate Cake
Total Calories: 352
Ingredients: - 4 Tbsp Chocolate chips, Tbsp - 1 Egg, large
Directions: 1. Preheat oven to 350 degrees F 2. Separate egg yolk and egg white 3. Whisk egg white until soft peaks form (you’ll likely need a hand mixer) 4. Melt chocolate in the microwave for 30-50 seconds, until melted 5. Spray a small oven-safe container with an oil spray e.g. coconut or avocado oil spray 6. Mix together egg yolk and melted chocolate in the oven-safe container 7. Pour in half of the whipped egg white, stir to combine. Add in the rest of the whipped egg white and stir. 8. Bake for 15-20 minutes (less time for a more moist cake) 9. Optional: top with a little powdered sugar (if you do this, just track the extra calories) 10. Eat right away! (Let cool for a minute or two)
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Title: Banana Snickers
Total Calories: 295
Ingredients - 1/2 Banana - 2 Tbsp Chocolate chips - 2 Tbsp Peanuts - 1/4 tsp Salt
Directions 1. Slice banana in half, lengthwise. 2. Place nuts in a small container (like a baggie) and crush with a hard object (e.g., a hammer, or similar kitchen equipment). 3. Place chocolate chips in a small container, microwave for ~30 seconds until melted. 4. Top banana slices with chocolate and nuts. 5. Either eat as they are now, or freeze for a few hours. 6. No nuts? Use pumpkin or sunflower seeds.
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Title: Banana Split
Ingredients: - 1 Banana - 5 Tbsp Regular whipped cream - 2 Tbsp Chocolate chips - 2 Tbsp Pecans
Directions: 1. Peel banana, slice it in half long ways & lay flat on a plate. 2. Melt chocolate chips in the microwave in 15 second intervals until melted (or use chocolate syrup). 3. Place nuts in a plastic bag and mash with a hard object like an ice cream scoop. 4. Top banana with whipped cream, chocolate sauce, and nuts. 5. No nuts? Use seeds. No whipped cream? Use a dairy-free version.
Total Calories: 414
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Title: Butterfingers Apples
Total Calories: 258
Ingredients: - 1 Apple, small - 1 Butterfinger - 1/8 cup Peanuts (cups)
Directions: 1. Place butterfingers and peanuts in a ziploc bag. 2. Smash into tiny pieces with a hard object, like the non-scoop end of an ice cream scoop. 3. Slice apple. 4. Top with butterfinger and nut mixture. 5. Feel free to use any other nut/seed you prefer. Roasted & salted nuts are fine.
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Title: Frozen Chocolate Banana Bites
Total Calories: 245
Ingredients: - 1 Banana - 2 Tbsp Chocolate chips, Tbsp
Directions: 1. Slice banana 2. Melt chocolate in the microwave in 15 second intervals, until smooth 3. Cover a dish with parchment paper, and place banana pieces on it 4. Top with chocolate, and freeze for at least 1 hour
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Title: No-Bake Chocolate Nut Clusters
Total Calories: 234
Ingredients: - 2 Tbsp Nuts (Tbsp units) - 2 Tbsp Chocolate chips, Tbsp
Directions: 1. Melt chocolate chips in the microwave in 20-second intervals (you likely just need 20 seconds total) in a microwave-safe bowl. 2. Add nuts to the bowl. 3. Create 2 clumps with a spoon and put on a small baking sheet or plate covered with parchment paper. 4. Refrigerate for at least an hour. 5. No nuts? Use seeds.
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Title: The Best Banana Bread Mug Cake
Ingredients: - 1 Banana - 1 Egg, large - 1 Tbsp Chocolate chips, Tbsp - 3 Tbsp Almond flour/Almond meal - ¼ tsp Cinnamon
Directions: 1. Mash banana with a fork in a bowl 2. Crack in egg and add almond flour, mix 3. Add in chocolate chips and cinnamon 4. Spray a mug with an oil spray 5. Add in mixture to the mug 6. Microwave for 120 seconds. If still watery, microwave another 30 seconds.
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Title: Reese’s Rice Cake
Total Calories: 264
Ingredients - 1 Rice cakes, brown rice - 4 tsp Peanut butter (tsp) - 1 Tbsp Chocolate chips, Tbsp - ¼ tsp Salt
Directions 1. Spread peanut butter on rice cake 2. Melt chocolate chips in the microwave for 10-15 seconds 3. Top rice cake with chocolate, and then top with salt 4. Freeze for at least 10 minutes, enjoy! 5. No nuts? Use sunflower seed butter.
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Title: Stove Top Apples
Total Calories: 250
Ingredients: - 1 Apple, medium - 1½ Tbsp Butter (Tbsp) - 1 tsp Cinnamon - ¼ tsp Salt
Directions: 1. Dice apple. 2. Melt 1 Tbsp butter in a small pan on the stove top. 3. Stir fry the apple on lowest heat for ~15 minutes, adding in the rest of the butter midway through. 4. Top with cinnamon (and nutmeg and/or pumpkin pie spice if you like!) and salt, and mix together. 5. Transfer to a mug or small bowl and enjoy! 6. No butter? Use coconut oil.
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Title: Strawberries and Cannoli Dip
Ingredients: - 1 cup Strawberries, fresh - 2 Tbsp Powdered sugar - ¼ tsp Vanilla - ¼ cup Ricotta cheese, part-skim
Directions: 1. In a small bowl, combine ricotta, powdered sugar, and vanilla. 2. Stir until evenly mixed. 3. Wash and cut strawberries in halves. 4. Dip strawberries into cannoli filling. 5. No dairy? Swap this snack/dessert out for another. 6. Optional: Add chocolate chips, track them!
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Title: Creamy Alfredo Zoodles and Chicken
Total Calories: 332
Ingredients: - ¼ cup Alfredo sauce - 2 cups Zoodles (zucchini noodles), raw or frozen - 6 oz Chicken breast, boneless, skinless, raw - ¼ tsp Basil, dried - ¼ tsp Oregano
Directions: 1. Slice chicken into strips. 2. Spray a pan with an oil spray & heat chicken for ~10 minutes on medium heat, turning them occasionally, until cooked through. 3. While chicken is cooking, spray a separate pan with an oil spray and stir-fry zoodles on medium heat, breaking up noodles with tongs if cooking from frozen. Once cooked through, drain any excess liquid with a sieve. 4. Add zoodles and alfredo sauce to pan with chicken, mix & let simmer ~3 minutes. 5. Top with seasonings. 6. Dairy free? You can typically find a dairy-free alfredo or pesto sauce at most grocery stores. Vegetarian? Use tofu or beans. 7. Note: I like Rao’s Alfredo sauce, available at most stores, but any Alfredo sauce you have access to is fine.
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Title: Loaded Rainbow Veggie Chili
Total Calories: 319
Ingredients: - ¼ Onion, yellow - ¼ cup Celery stalks, chopped in half - ½ Zucchini, medium - ½ Bell pepper, orange - 4 oz Ground beef, 90% lean, raw - 1 cup Cauliflower rice, raw (already riced) - 1 cup Canned, diced tomatoes - ⅛ tsp Garlic salt - ⅛ tsp Chili seasoning
Directions: 1. Spray a pan with an oil spray. 2. Chop veggies into small pieces. 3. Stir fry celery and onion on low heat for about 8 minutes. 4. Add in ground meat and cook for another 8 minutes until cooked through. 5. Combine all ingredients (aside from cauliflower rice) in a pot, let simmer for as long as possible (although you can eat right away if you prefer). 6. Close to when you want to eat, spray a pan with an oil spray and stir-fry cauliflower rice on medium heat for about 6 minutes until you see a bit of browning. Top with an additional dash of garlic salt. 7. No meat? Use beans.
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Title: Asian Inspired Green Veggie Stir Fry
Total Calories: 434
Ingredients - ½ cup Broccoli - ½ cup Green beans - ½ Zucchini, medium - 6 oz Chicken breast, boneless, skinless, raw - 2 Tbsp Soy sauce - ¼ cup Peanuts - ⅛ tsp Red pepper flakes
Directions 1. Cube chicken. Chop veggies into small pieces. Put peanuts in a plastic bag, and crush with a hard object, e.g. an ice cream scoop. 2. Spray a pan with an oil spray. 3. Cook chicken for ~5 minutes, stirring frequently, on medium heat. 4. Add in the green beans, broccoli, and zucchini for another ~5 minutes. 5. Add in soy sauce and red pepper flakes. 6. Top with peanuts at the very end (they taste better crispy, not cooked!). 7. No chicken? Use fish, tofu, or beans.
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Title: Taco Spaghetti Squash Boats
Total Calories: 526
Ingredients: - 2 cups Squash, spaghetti - ¼ cup Cheese, Mexican, shredded - 4 oz Ground beef, 90% lean, raw - ½ cup Corn, canned - ¼ cup Beans & legumes, black beans, cooked - ¼ cup Canned, diced tomatoes - 1 tsp Taco seasoning
Directions: 1. Preheat oven to 425 degrees F. 2. Slice spaghetti squash in half, if not already sliced (be careful!). Note: Microwaving the spaghetti squash for 6 minutes (3 on the top & the bottom) makes cutting it much easier. 3. Scoop out seeds from center of spaghetti squash. 4. Line a baking sheet with parchment paper, spray it with an oil spray. 5. Bake spaghetti squash, cut side faced down, for 30 minutes. 6. While spaghetti squash is cooking, cook ground beef in a pan for ~8 minutes on medium heat, or until cooked through. Mix in beans, corn, tomatoes, and taco seasoning. 7. Remove spaghetti squash from the oven. 8. Shred spaghetti squash with a fork, keeping the "spaghetti" strands in the boat. 9. Add ground beef mixture to the boat, mix contents together. Top with cheese. 10. Set the oven to broil, and broil for 2 minutes. 11. No meat? Use more beans. No dairy? Top with diced avocado. 12. 1/2 spaghetti squash = about 2 cups spaghetti squash.
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Title: Taco Skillet
Total Calories: 456
Ingredients - 4 oz Ground beef, 90% lean, raw - ¾ Zucchini, medium - ¾ Bell pepper, orange - ½ cup Cheese, Mexican, shredded - ¼ tsp Pepper - ¼ tsp Oregano - ¼ tsp Basil, dried
Directions 1. Dice zucchini and bell pepper. 2. Spray a pan with an oil spray. 3. Add ground beef, zucchini, and bell peppers to the pan. 4. Cook for 8-10 minutes on medium heat, until meat has cooked through, stirring occasionally. Add in spices. 5. Turn heat to low and top with cheese. Cover pot with a lid, and let cheese melt ~2 minutes. 6. Serve. 7. No dairy? Top with diced avocado, bacon bits or use a dairy-free cheese. No meat? Use beans or tofu. 8. Note: you can make multiple servings at once.
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Title: Shrimp Risotto with Mushrooms
Total Calories: 416
Ingredients: - 7½ oz Shrimp, fresh or frozen - 2 cups Cauliflower rice, raw (already riced) - ⅓ cup Cheese, Parmesan, grated (cups) - 1 cup Mushrooms, small, whole or sliced - ¼ tsp Garlic salt (tsp) - ¼ tsp Basil, dried - ¼ tsp Oregano
Directions: 1. Spray pan with an oil spray. 2. Stir fry shrimp from frozen (if buying from frozen), then drain any excess liquid. Remove any hard tails if necessary. 3. Respray pan with oil spray. Add in cauli rice. 4. Stir fry ~7 minutes on medium-low heat, until you see the cauliflower browning a bit. 5. Add in all ingredients, turn heat to low, stir fry ~4 minutes. 6. No dairy? Use bacon bits or oil instead of an oil spray. No shrimp? Use chicken, tofu, or beans.
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Title: BBQ Chicken Bowl with Broccoli
Total Calories: 393
Ingredients: - 6 oz Chicken breast, boneless, skinless, raw - 2 cups Broccoli - 1/4 Onion, red - 1 Potato, sweet, medium, 5 inches - 2 Tbsp Barbeque sauce - 1/8 tsp Cumin - 1/4 tsp Pepper - 1/4 tsp Paprika - 1/4 tsp Garlic powder
Directions: 1. Preheat oven to 400 degrees F. 2. Cut sweet potato, chicken, onion into small pieces. 3. Mix potato, chicken, onion, and broccoli with seasonings and BBQ sauce. 4. Line baking sheet with parchment paper and spray it with an oil spray. 5. Bake sweet potato pieces for 45 minutes; add in chicken, broccoli, and onion for the last 30 minutes. 6. Mix food around at least once while cooking. 7. No chicken? Use tofu, fish, or beans.
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Title: Ratatouille
Total Calories: 377
Ingredients: - ½ cup Eggplant slices - ¼ Zucchini, medium - 1 Tomato, medium - ½ cup Canned, diced tomatoes - 4 oz Ground beef, 90% lean, raw - 1 Tbsp Olive oil (Tbsp) - ⅛ tsp Red pepper flakes - ⅛ tsp Garlic salt - ¼ tsp Oregano
Directions: 1. This recipe works best when making 2-3 servings at once. So double or triple the ingredients above, and then divide into two or three equal sized servings when ready to eat. 2. Preheat oven to 375 degrees F. 3. Slice eggplant, zucchini, and tomatoes into thin strips – as thin as you can while being safe! 4. Add oil to a pan. Stir fry beef until no longer pink, ~7 minutes, on medium heat. 5. Add canned tomatoes and beef to a baking dish, spreading out evenly. 6. Line up eggplant, zucchini, and tomato slices in a repeating pattern on top of the tomato and beef mixture (as shown in the picture). 7. Top with seasonings. 8. Cover dish with tin foil or an oven safe lid; bake for 45 minutes. 9. Uncover the dish, bake for another 20 minutes. 10. No beef? Use ground turkey, tofu, or beans.
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