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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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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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(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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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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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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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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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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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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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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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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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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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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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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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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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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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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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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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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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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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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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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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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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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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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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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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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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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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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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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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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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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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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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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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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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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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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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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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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Shrimp Risotto with Mushrooms

Total Calories: 416

Ingredients: - 7½ oz Shrimp, fresh or frozen - 2 cups Cauliflower rice, raw (already riced) - &frac13; 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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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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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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Pizza Skillet

Total Calories: 384

Ingredients - 4 oz Ground beef, 90% lean, raw - 4 oz Pepperoni - ⅓ cup Cheese, shredded, mozzarella - ¼ cup Tomatoes, canned, crushed - ½ Onion, yellow - ½ Bell pepper, orange - ¼ tsp Garlic, minced - ¼ tsp Basil, dried - ¼ tsp Oregano - ⅛ tsp Garlic salt

Directions 1. Note: this recipe works best if making more than 1 serving at once. So double, triple etc. the ingredients list and then divide by 2, 3 etc. equal sized portions when done. 2. Preheat oven to 400 degrees F. 3. Dice onion and pepper. 4. Spray an oven-safe pan with an oil spray. 5. Stir fry minced garlic (I buy jarred, pre-minced), onion, pepper, and ground beef for ~12 minutes on medium heat, stirring occasionally, until beef and onion have cooked through. 6. Add in tomatoes, and seasonings (can season liberally). 7. Top with cheese, and then pepperoni. 8. Bake for 15 minutes, then broil for 3, and serve! 9. No dairy? Use dairy-free cheese. No meat? Use beans for the meat, and add more cheese instead of the pepperoni.

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Apple & Cheese Turkey Wraps Box

Total Calories: 489

Ingredients: - 4 oz Deli slices, turkey - 1½ oz Cheese, sliced, cheddar, full fat/regular - 1 Apple, small - ⅛ cup Nuts - 1 Bell pepper, green

Directions: 1. Slice apple and cheese into strips. 2. Make turkey wraps as shown in picture – use toothpicks if you need to. Have any extra apple slices on the side. 3. Slice bell pepper, have on the side with nuts. 4. No nuts? Use seeds. Roasted & salted nuts/seeds is fine. 5. No deli turkey? Use tofurkey slices or make a bean salad with the sliced cheese and apples. No cheese? Use peanut sauce in the wraps, or dip bell peppers in a vinaigrette. 6. Note: When choosing deli meat, look for organic and “no nitrates” if possible.

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Cheese & Grape To-Go Boards

Total Calories: 528

Ingredients: - 1 oz Salami - 1 Serving of crackers, whole wheat, 110 calories per serving - 1 cup Grapes, red - 1/8 cup Nuts - 1 oz Cheese, sliced cheese, full fat/regular

Directions: 1. If using a block of cheese, cut cheese into bite-size cubes. 2. No salami? Use deli meat or edamame. No dairy? Use a dairy-free cheese or additional meats. No gluten? Use gluten-free crackers.

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Chicken & Tzatziki Sauce with Rice

Total Calories: 412

Ingredients: - 1 cup Tomatoes, grape - 2 Tbsp Tzatziki sauce - 6 oz Chicken breast, boneless, skinless, raw - ½ cup Rice, cooked - ⅛ tsp Garlic salt

Directions: 1. Cook rice as instructed on package. 2. Spray a pan with an oil spray. 3. Slice chicken into strips. 4. Cook chicken for ~10 minutes, until cooked through. 5. Combine all ingredients. 6. No chicken? Use tofu. No dairy? Add avocado or oil.

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Eggs, Salmon, & Cucumber Salad

Total Calories: 310

Ingredients: - 2 large eggs - 2 oz smoked salmon - 2 small cucumbers - 2 Tbsp light vinaigrette (less than 50 calories per 2 Tbsp) - ¼ tsp dried basil - ¼ tsp oregano - ¼ tsp salt - ¼ tsp pepper

Directions: 1. Hard boil eggs. 2. Once cooled, cut in half and top with salt & pepper. 3. Cut cucumbers into small pieces, mix with dressing, basil, and oregano. 4. Arrange all ingredients in a container.

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PB&J Box

Total Calories: 474

Ingredients: - 1 Egg, large - 1 oz Cheese, sliced cheese, full fat/regular - 2 Tbsp Peanut butter - 1 cup Grapes, red

Directions: 1. Hard boil egg. 2. Many like dipping the grapes in the PB “PB & J”. 3. No dairy? Have an extra egg.

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Big Mac Salad

Total Calories: 413

Ingredients: - 2 cups Leafy greens, lettuce, raw - 4 oz Ground beef, 90% lean, raw - ¼ cup Cheese, shredded, cheddar - 1 oz Pickles, chip-cut - ½ cup Tomatoes, grape - ¼ Onion, red - 1 Tbsp Creamy dressing (e.g. ranch), regular (more than 50 calories per 2 tbsp) - ¼ tsp Salt

Directions: 1. Spray a pan with an oil spray. Add in beef & stir fry until no longer pink, ~7 minutes. 2. Combine all ingredients in a bowl. 3. Top with salt & dressing. 4. Note: I’m using a sriracha ranch dressing here, but you can use ranch, 1000 island, or whatever else you like. 5. No beef? Use ground turkey, tofu, or beans. No dairy? Use bacon or avocado, and a vinaigrette.

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Peach & Yogurt Box with 1/8 Cup Nuts

Total Calories: 341

Ingredients: - 1 Peach - 1/8 cup Nuts - 1 Egg, large - 1 Yogurt, plain, Greek, 2%, single-serving container - 1/4 tsp Everything bagel seasoning

Directions: 1. Hard boil egg. 2. Arrange all foods in a container. 3. If you want to use a flavored yogurt, choose one with less than 15 gm sugar. No dairy? Use extra eggs. No nuts? Use seeds.

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2 Tbsp PB & Raspberry Toast

Total Calories: 362

Ingredients: - 1 Bread, thick, slice - 2 Tbsp Peanut butter (Tbsp) - 1 cup Raspberries, fresh

Directions: 1. In a bowl, mash ½ the berries with a fork until a jelly-like texture is achieved. 2. Toast bread. 3. Top with PB and raspberry jam. 4. Have additional berries on the side. 5. No nuts? Feel free to use any other nut/seed butter you prefer. 6. Gluten free? Use gluten-free bread.

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Almost English Breakfast

Total Calories: 484

Ingredients: - 2 Uncured bacon, slice - 2 Egg, large - 1 Bread, thick, slice - ½ cup Refried beans - 1 cup Tomatoes, grape - ¼ tsp Pepper - ¼ tsp Salt

Directions: 1. Lay bacon pieces on pan, fry on low heat for ~4 minutes on each side. 2. For the last ~ 2 minutes, crack eggs into the pan & fry. 3. While bacon and eggs are cooking, slice tomatoes and toast bread. 4. Arrange all foods on a plate. Top with salt & pepper. 5. No bacon? Use turkey or soy bacon. Gluten free? Use gluten-free bread.

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Avocado Feta Toast with Bacon

Total Calories: 424

Ingredients - 1 Bread, thick, whole wheat, slice - ½ Avocado, small - ¼ cup Cheese, crumbled, feta - 2 Uncured bacon, slice

Directions 1. Spray a pan with an oil spray. Cut bacon into small pieces. Turn burner to low. Cook bacon pieces for ~10 mins on low heat, stirring frequently, until cooked through. 2. Toast bread. 3. Remove avocado half from skin and add to a bowl. Mash it with a fork so it becomes a guacamole texture (you can also use guacamole here instead of avocado, if you prefer). 4. Add mashed avocado to toast. 5. Top with cheese and bacon. 6. No dairy? Use more avocado and/or bacon. No bacon? Use turkey or soy bacon.

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Broccoli Frittata

Ingredients: - 2 Egg, large - ¼ cup Cheese, shredded, mozzarella - ¼ cup Broccoli - ¼ Onion, yellow - ¼ tsp Salt - ¼ tsp Pepper

Directions: 1. This recipe works best when making 2-3 servings at once, so double or triple the ingredients above and then divide the frittata into 2 or 3 equal-sized servings. 2. Preheat the oven to 350 degrees F. 3. Dice broccoli and onion. 4. Spray a pan with an oil spray. 5. Stir-fry veggies for 6-7 minutes on low heat. 6. Crack eggs into a bowl and add in cheese and seasonings. Whisk bowl’s contents with a fork. 7. Spray an oven-safe pan (e.g. cast iron skillet) with an oil spray. 8. Add in veggies to the oven-safe pan. Then add in eggs and cheese mixture. 9. Bake for 25 minutes, or until eggs have cooked through. 10. No dairy? Use a dairy-free cheese, bacon bits, or oil.

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Huevos Rancheros sans Tortilla

Total Calories: 416

Ingredients - 2 Egg, large - ½ cup Beans & legumes, black beans, cooked - ¼ cup Cheese, crumbled, feta - ¼ Avocado, small - 2 Tbsp Cilantro - ⅛ tsp Red pepper flakes

Directions 1. Spray pan with oil spray & turn to high heat. 2. When pan is hot, crack in eggs, cook to desired consistency. 3. Separately, mix beans, feta, avocado, red pepper and cilantro as a side.

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Broccoli Feta and Bacon Bowl

Total Calories: 426

Ingredients: - 2 cups Broccoli - 2 Uncured bacon, slice - ⅓ cup Cheese, crumbled, feta - 2 Tbsp Sunflower seeds (Tbsp) - 2 Tbsp Vinaigrette, light (less than 50 calories per 2 Tbsp) - ¼ Onion, red - ¼ tsp Salt

Directions: 1. Slice raw broccoli florets into smaller pieces (we’re not cooking the broccoli). Dice onion. 2. Slice raw bacon into small pieces. Add bacon to a pan and fry on low heat, stirring frequently, until cooked through. 3. Mix all ingredients together in a bowl and serve. 4. No dairy? Use a dairy-free cheese, avocado, or an oil-based (not “light”) vinaigrette. No bacon? Use turkey or soy bacon. No sunflower seeds? Use any other nut or seed. Roasted & salted sunflower seeds are fine. 5. Note: I like Trader Joe’s fat free balsamic vinaigrette – but Paul Newman, Whole Foods, etc. all have good light dressings.

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Open-Faced Tuna Sandwich with Tomato Side Salad

Total Calories: 471

Ingredients - 1 Bread, sourdough, slice - 1 Tuna, canned (1 can) - ½ oz Cheese, sliced cheese, full fat/regular - 2 tsp Mayonnaise (tsp) - 1 cup Tomatoes, grape - 1 tsp Olive oil (tsp) - ¼ tsp Oregano - ¼ tsp Basil, dried

Directions 1. Halve tomatoes. 2. Mix tomatoes, oil, and seasonings to make side salad. 3. Toast bread. 4. Mix mayo and tuna, add to toast. Top with cheese. Heat briefly in the toaster oven. 5. Note: Make a loaded half sandwich if you’re not able to heat this meal when you’re eating it. 6. No dairy? Use avocado instead of cheese. 7. Gluten-free? Use gluten-free bread.

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Shakshuka in the Oven

Total Calories: 352

Ingredients: - 2 Egg, large - ½ cup Tomatoes, canned, crushed - ½ cup Leafy greens, spinach, raw - ½ Bell pepper, red - ¼ Jalapeño, slice - ½ Onion, white - ⅓ cup Cheese, crumbled, feta - ¼ tsp Paprika - ⅛ tsp Cumin

Directions: 1. This recipe works best when making 2-3 servings (so double or triple ingredients when preparing). 2. Preheat oven to 400 degrees. 3. Dice bell pepper and onion. 4. Spray a pan with an oil spray. Stir fry bell pepper and onion on medium heat until you see some browning (~5 minutes). 5. Add in seasonings, tomatoes, and spinach to the pan. Cook for another 3 minutes, mixing frequently. 6. Spray casserole dish with an oil spray. 7. Add tomato mixture to casserole dish. 8. Crack eggs on top of tomato mixture, keeping yolks intact. Top with cheese. 9. Bake until egg whites turn opaque, about 25 minutes. 10. No dairy? Instead of the cheese, top with avocado for the last 5 minutes of baking.

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4 Caprese Stacks

Total Calories: 307

Ingredients: - 1 Tomato, medium - 4 oz Cheese, sliced, mozzarella, full fat/regular - 1 cup Leafy greens, arugula, raw - ¼ tsp Basil, dried - ¼ tsp Oregano - ¼ tsp Salt - ¼ tsp Pepper

Directions: 1. Slice tomato & layer slices on top of cheese as shown in the picture. 2. Top with arugula and seasonings. 3. No dairy? Use a dairy-free cheese, or top cheese with slices of avocado.

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2 Pesto Eggs

Total Calories: 264

Ingredients: - 2 Eggs, large - 2 Tbsp Pesto (Tbsp) - 1/8 tsp Red pepper flakes

Directions: 1. Spray a pan with an oil spray. Turn heat to medium heat. 2. Add in pesto and crack in eggs into the pan. 3. Cook for 3-5 minutes, depending on how cooked through you like your eggs. 4. Top with red pepper flakes. 5. No dairy? Use dairy free pesto, available at most stores.

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Chicken Nuggets & Greens Salad

Total Calories: 467

Ingredients: - 1 Chicken nuggets (1 serving) - 2 cups Romaine lettuce - ½ Cucumber, medium - ½ cup Celery stalks, chopped in half - ¼ cup Cheese, crumbled, feta - ¼ Avocado, small - 1 Tbsp Creamy dressing (e.g. ranch), regular (more than 50 calories per 2 tbsp.) - ¼ tsp Salt - ¼ tsp Pepper

Directions: 1. Cook chicken nuggets if not already cooked. 2. Dice celery, cucumber, avocado, and chop chicken nuggets into small pieces. 3. Combine all ingredients in a bowl and top with dressing and salt & pepper. Mix together. 4. Vegetarian? Use tofu nuggets. No dairy? Use more avocado, and vinaigrette dressing.

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Egg Pizza

Ingredients: - 2 Egg, large - 1 oz Cheese, sliced, mozzarella, full fat/regular - 1/8 cup Tomatoes, canned, crushed - 1 Tbsp Cheese, Parmesan, grated (Tbsp) - 1/4 tsp Salt - 1/4 tsp Pepper - 1/4 tsp Basil, dried - 1/4 tsp Oregano

Directions: 1. In a bowl, crack in eggs & whisk with a fork. 2. Spray a small pan with an oil spray. Turn on medium heat. 3. Add eggs into the pan, flip with a turner once eggs are mostly cooked through. Let cook for another 1-2 minutes. 4. Top with flat, cooked-through egg with tomatoes, mozzarella, parmesan, and seasonings. Cover pan with lid, turn heat to low, and let “pizza” cook until cheese has melted. 5. No dairy? Use a dairy-free cheese or salami, bacon, or pepperoni (or a vegetarian meat version).

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Hummus Plate

Ingredients: - ¼ cup Hummus - ⅓ cup Cheese, crumbled, feta - 1 oz Olives, whole - 2 tsp Olive oil - 1 Bell pepper, red - ¼ tsp Salt - ⅛ tsp Red pepper flakes - ¼ tsp Oregano

Directions: 1. Spread hummus on one side of a low bowl or plate with a spoon. 2. Add feta, olive, and bell pepper (chopped) on the other side, as shown in the picture. 3. Drizzle olive oil over ingredients. 4. Top with seasonings. 5. No dairy? Use a dairy-free cheese, nuts, or extra oil or olives.

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Banana PB Pancakes

Total Calories: 341

Ingredients: - 1 Banana - ½ tsp Baking powder - 1 Tbsp Chocolate chips - 1 Egg, large - 1 Tbsp Peanut butter - ¼ tsp Cinnamon

Directions: 1. Whisk all ingredients together in a bowl with a fork. Blend in a blender if helpful. 2. Spray a non-stick pan with an oil spray. 3. Add mixture (will make 4-5 pancakes) to pan and cook for 2-3 minutes on each side. 4. No nuts? Feel free to use any other nut/seed butter you prefer.

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Zucchini, Ham & Cheese Boats

Total Calories: 393

Ingredients - 1 Zucchini, medium - 4 oz Deli slices, ham - 2 oz Cheese, sliced cheese, full fat/regular

Directions 1. Preheat oven to 425 degrees F. 2. Slice zucchini into quarters. 3. Top each zucchini quarter with 1/4 of your ham. 4. Bake for 12 minutes. 5. Remove zucchini boats from the oven, and top with 1/2 slice of cheese each. Spear each with a toothpick to secure the toppings. 6. Place back in the oven and broil for 3 minutes. 7. Enjoy! 8. No dairy? Top with avocado slices (no need to broil). Try to choose organic ham if you can.

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Copycat SweetGreen Fish Taco Salad

Total Calories: 344

Ingredients: - 4 oz Salmon fillet - ½ cup Cabbage, shredded - 1 Tbsp Cilantro - ½ oz Tortilla chips - ¼ cup Quinoa, cooked - 2 cups Leafy greens, arugula, raw - 1 tsp Hot sauce - 2 Tbsp Red wine vinegar - 1 slice Lime

Directions: 1. Cook quinoa as instructed on package. 2. Preheat oven to 425 degrees F. 3. Line a baking sheet with parchment paper or tin foil & spray it with an oil spray. Bake salmon for 15 minutes or until flakes easily. 4. Crumble tortilla chips. 5. Combine all ingredients in a bowl. 6. Top with dressing, hot sauce & lime juice. 7. No salmon? Use chicken, tofu, or beans.

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Buffalo Tuna Celery Bites

Total Calories: 230

Ingredients: - 1 Tuna, canned (1 can) - ½ cup Celery stalks, chopped in half - 1 Tbsp Mayonnaise (Tbsp) - 1 tsp Buffalo sauce - ¼ tsp Pepper

Directions: 1. Chop celery sticks into ~1 inch bite-sized pieces. 2. In a small bowl, combine tuna, mayo, buffalo sauce, & pepper. 3. Scoop on top of celery as shown in the picture.

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Egg Roll in a Bowl

Total Calories: 411

Ingredients: - 2 cups Cabbage, shredded - 4 oz Ground pork, 80% lean, raw - 1 tsp Sesame oil - 2 Tbsp Sesame seeds - 1 Tbsp Soy sauce - 1 Tbsp Hot sauce - ¼ tsp Pepper

Directions: 1. Add oil to pan. 2. Stir fry ground pork on medium heat for ~6 minutes, stirring regularly. 3. Add in cabbage for another 5 minutes. 4. Mix in seasonings, hot sauce, and soy sauce. 5. Serve! 6. No pork? Use tofu or beans. No soy? Use coconut aminos. 7. Note: I’m using a shredded cabbage & carrot mixture in the picture, which you’re welcome to use as well – or just use cabbage!

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Butternut Squash Mac & Cheese

Ingredients: - 2 cups Squash, butternut, chunks, fresh (uncooked) - ¼ cup Cheese, Parmesan, grated - ¼ cup Cheese, shredded, cheddar - 2 Tbsp Cream cheese, whipped - 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. Note: If you can find butternut squash zigzags or “noodles” (instead of chunks) – that can be fun! 3. Spray an oven-safe pan with an oil spray. 4. Stir fry butternut squash for 10 minutes, stirring occasionally, on low heat, until cooked through. 5. Add in the rest of the ingredients, stirring continuously until cheeses have been mixed in. 6. Set oven to broil, bake pan’s contents for 3-4 minutes. 7. Dairy free? Use dairy free cheeses or swap this meal out for something else you’d prefer.

Total Calories: 392

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Marry Me Chicken with Pasta

Total Calories: 574

Ingredients: - 6 oz Chicken thigh, boneless, skinless, raw - ½ cup Alfredo sauce - 1 cup Broccoli - ½ cup Pasta, penne, cooked - 1 Tbsp Tomatoes, sun-dried - 1 tsp Butter (tsp) - ¼ tsp Garlic powder - ⅛ tsp Red pepper flakes

Directions: 1. Cook pasta as instructed on package. 2. Chop broccoli into small florets. 3. Season broccoli and chicken with garlic powder and red pepper flakes. 4. Melt butter in a pan on medium heat. 5. Cook chicken on each side for 3 minutes. 6. Add in your cooked pasta, broccoli, alfredo sauce, sun dried tomatoes, and more garlic powder and red pepper flakes. 7. Stir contents. 8. Cover your pan with a lid and let simmer on lowest heat for ~10 minutes, or until chicken has cooked through. 9. Serve! 10. No dairy? Use dairy-free pesto, available at most stores. No chicken? Use white beans or tofu.

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Million Dollar Spaghetti Squash

Total Calories: 467

Ingredients: - 2 cups Spaghetti Squash - ¼ cup canned Crushed Tomatoes - 4 oz 90% lean Ground Beef, raw - 1 tsp Avocado Oil - ⅛ cup part-skim Ricotta Cheese - ¼ cup shredded Mozzarella Cheese - ⅛ tsp Garlic Salt - ⅛ tsp Onion Powder - ⅛ tsp Red Pepper Flake

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 halves, cut side faced down, for 30 minutes. 6. While spaghetti squash is cooking, cook ground beef in a pan with the oil for ~8 minutes on medium heat, or until cooked through. Mix in tomatoes, ricotta, and seasonings. 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 & tomatoes mixture to the boat, mix contents together. 10. Top with shredded mozzarella, and return to the oven for another 3-5 minutes. 11. No meat? Use beans. No dairy? Use dairy-free cheeses, or use more meat in the meat sauce. 12. 1/2 spaghetti squash = about 2 cups spaghetti squash.

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Eggplant Parm Skillet

Total Calories: 447

Ingredients - 1½ cups Eggplant slices - ½ cup Cheese, Parmesan, shredded (cups) - 4 Tbsp Cheese, Parmesan, grated (Tbsp) - ½ cup Tomatoes, canned, crushed - 1 Tbsp Butter (Tbsp) - ¼ tsp Salt - ½ tsp Basil, dried - ¼ tsp Oregano

Directions 1. This recipe works best when making 2 or 3 servings at once. 2. Preheat oven to 425 degrees F. 3. Cut eggplant into small cubes. 4. Add butter to an oven-safe pan, melt on low heat. 5. Cook eggplant ~10 minutes on low heat, stirring frequently, until cooked through. 6. Mix in tomatoes and seasonings. 7. Top with cheeses, then bake for 10 minutes. Optional: broil for another 3-4 minutes. 8. No dairy? Use a dairy-free cheese, or swap this meal out for another.

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Egg Fried Cauli Rice

Ingredients: - 2 cups Cauliflower rice, raw (already riced) - 2 Eggs, large - ½ Avocado, small - ½ cup Carrots, baby - 2 Tbsp Sesame seeds - 1 Tbsp Soy sauce - ⅛ tsp Red pepper flakes

Directions: 1. Dice carrots. 2. Spray a pan with an oil spray. Add in cauliflower rice and carrots. Stir fry for approximately 8 minutes on medium heat. 3. Crack eggs into the pan, continue cooking, stirring frequently, for another 3 minutes. 4. Add in soy sauce, sesame seeds, and red pepper flakes. 5. Transfer to a plate. 6. Cube avocado, and add to the plate.

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Comfort Casserole

Total Calories: 468

Ingredients: - ½ cup Tomatoes, canned, crushed - 4 oz Ground beef, 90% lean, raw - ¼ cup Ricotta cheese, part-skim - 1 cup Cauliflower rice, raw (already riced) - ⅓ cup Cheese, shredded, mozzarella - ⅛ tsp Garlic salt - ¼ tsp Basil, dried - ¼ tsp Oregano

Directions: 1. Preheat oven to 400 degrees F. 2. This recipe works best when making 2-3 servings at once. So double or triple the ingredients above, then divide into 2 or 3 equal sized portions when ready to eat. 3. Spray a pan with an oil spray. Stir fry cauliflower rice and ground beef on medium heat for about 8 minutes, until beef is cooked through and you see some browning in the cauli rice. 4. Spray casserole dish with an oil spray. 5. Combine all ingredients into the casserole dish, bake for 25 minutes. 6. No beef? Use ground turkey, tofu, or beans. No dairy? Use dairy free cheeses, or swap this meal out for another. 7. Note: If you find your casserole is excessively watery after cooking, you can continue baking. When serving, use a slotted spoon to drain away excess liquid.

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Pizza Stuffed Peppers

Total Calories: 499

Ingredients - 2 Bell pepper, orange ½ cup - Tomatoes, canned, crushed ¼ cup - 4 oz Pepperoni - 4 oz Cheese, sliced, mozzarella, full fat/regulars - ⅓ cup Cheese, Parmesan, shredded (cups) - ¼ tsp Basil, dried - ¼ tsp Oregano - ⅛ tsp Garlic salt

Directions 1. Preheat oven to 425 degrees F 2. Slice peppers in halves 3. Add pepper halves to a casserole dish 4. Layer in crushed tomatoes, cheeses, and pepperoni evenly to the 4 pepper halves 5. Top with seasonings 6. Optional: Add a few olive slices – track them if you do! 7. Bake for 25 minutes, and enjoy! 8. No dairy? Swap out this recipe for another. No pepperoni? Use turkey or soy pepperoni.

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Shrimp, Black Bean and Avocado Salad

Total Calories: 474

Ingredients: - 1 Avocado, small - 3 oz Shrimp, fresh or frozen - ½ cup Beans & legumes, black beans, cooked - 1 cup Tomatoes, grape - ¼ tsp Salt - ⅛ tsp Red pepper flakes - 1 Tbsp Cilantro - ½ Lemon, whole

Directions: 1. Dice avocado. Slice tomatoes into halves or quarters. 2. Spray a pan with an oil spray. 3. Stir fry shrimp from fresh or frozen, ~6 minutes, on medium heat, or until cooked through. Drain away any excess liquid. Slice shrimp into small pieces. 4. Combine avocado, shrimp, beans, and tomatoes in a bowl. 5. Top with salt, red pepper flakes, and cilantro (shred into small pieces with fingers, or slice with a knife). 6. Squeeze lemon over salad. 7. No shrimp? Use extra beans. 8. Note: if making this recipe for multiple days, I recommend cutting up the avocado as close to when you’re going to eat as possible, to prevent browning.

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Zucchini Bowl Lasagna

Total Calories: 451

Ingredients:

- Zucchini, medium - 4 oz Ground beef, 90% lean, raw - ¼ cup Tomatoes, canned, crushed - ¼ cup Ricotta cheese, part-skim - ⅓ cup Cheese, shredded, mozzarella - ⅛ tsp Garlic salt - ¼ tsp Basil, dried - ⅛ tsp Red pepper flakes

Directions:

1. Chop zucchini into small pieces. 2. Stir fry ground beef ~7 minutes on medium heat, or until cooked through. Add in zucchini for the last 3 minutes. Drain away any excess liquid. 3. Mix in tomatoes, ricotta, and seasonings. Let all contents heat through. 4. Top with mozzarella. 5. Set oven to broil, and bake for 3 minutes. 6. No red meat? Use ground turkey or beans. No dairy? Use dairy free cheeses, or switch out this meal for another.

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One Pot Pasta

Total Calories: 532

Ingredients - ½ cup Pasta, penne, uncooked (dry) - ¾ cup Tomatoes, canned, crushed - ¼ cup Broth, chicken or beef (cups) - ⅔ cup Cheese, shredded, mozzarella - 2 cups Broccoli, frozen - ⅛ tsp Garlic salt - ⅛ tsp Red pepper flakes - ¼ tsp Oregano

Directions 1. Preheat oven to 425 degrees F 2. Add all of your ingredients besides the cheese to a casserole dish 3. Mix your contents around, make sure your pasta is completely covered by liquid 4. Top with cheese 5. Cover your casserole dish with a lid or tin foil and bake for 20 minutes 6. Remove the tin foil or lid, set your oven to broil, and broil for another 2-3 minutes 7. No cheese? Use dairy-free cheese or swap this meal out for another. No gluten? Use gluten-free pasta.

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Bell Pepper Sandwiches with Tomato Mozzarella Salad

Total Calories: 397

Ingredients 1 Bell pepper, green 1 cup Tomatoes, grape ¼ Onion, red ½ Avocado, small 1 Cucumber, small 2 oz Mozzarella balls, mini ¼ tsp Basil, dried ⅛ tsp Garlic salt 1 Tbsp Balsamic vinegar

Directions 1. Slice tomatoes, cucumber, avocado, and mozz balls into small pieces. 2. Mix all ingredients (except bell peppers) in a bowl, including seasonings and red wine vinegar. 3. Cut open bell pepper, scoop out seeds and remove stems. Fill with salad. 4. Note: You could also cut up the bell pepper into smaller pieces & mix it in with the salad, if it’s easier for you to eat it that way. 5. No dairy? Use more avocado, bacon, or chicken.

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Bell Pepper Sandwiches with Turkey & Cheese

Total Calories: 449

Ingredients: - 1 Bell pepper, green - 6 oz Deli slices, turkey - 2 oz Cheese, sliced cheese, full fat/regular - 1 Tomato, medium

Directions: 1. Cut open bell pepper – cut into 4 pieces; scoop out seeds and remove stems. 2. Make 2 sandwiches with sandwich fixings. 3. No deli turkey? Use extra cheese or tofurkey slices. No dairy? Use avocado, bacon, or tzatziki sauce. 4. Note: When choosing deli meat, look for organic and “no nitrates” if possible.

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Buffalo Chicken Lettuce Wraps

Total Calories: 327

Ingredients: - 6 oz Chicken breast, boneless, skinless, raw - ½ Avocado, small - 2 Lettuce leaves for lettuce wraps - 1 tsp Sesame seeds (tsp) - 2 tsp Buffalo sauce - ¼ tsp Salt

Directions: 1. Spray a pan with an oil spray. Slice chicken into thin strips. 2. Cook chicken for ~8 minutes on low heat, until cooked through. 3. Remove chicken from heat. Mix with buffalo sauce. 4. Slice avocado. 5. Add all ingredients to lettuce wraps. 6. No chicken? Use fish, tofu, or beans. Don’t like buffalo sauce? Use a low calorie vinaigrette.

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Caprese Stuffed Avocados

Total Calories: 441

Ingredients: - 1 Avocado, small - ½ cup Tomatoes, grape - 2 oz Mozzarella balls, mini - ¼ tsp Salt - ¼ tsp Pepper - ¼ tsp Oregano - ¼ tsp Basil, dried - 1 Tbsp Balsamic glaze

Directions: 1. Slice mozzarella balls and tomatoes in halves. 2. Cut avocado in half, remove pit, scoop in salad. 3. Top with seasonings & drizzle with glaze. 4. No dairy? Use dairy-free cheese, or drizzle with oil and balsamic glaze.

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Greek Inspired Pita

Total Calories: 485

Ingredients: - 1 Pita bread - 1 Tuna, canned (1 can) - ½ cup Artichokes, canned in water (cups) - ¼ oz Olives, sliced - ½ cup Tomatoes, grape - ½ cup Leafy greens, spinach, raw - ¼ cup Cheese, crumbled, feta - 1 Tbsp Red wine vinegar (Tbsp) - ¼ tsp Salt - ¼ tsp Pepper

Directions: 1. Dice onion, halve tomatoes, and slice artichokes into smaller pieces. 2. In a bowl, combine all ingredients (aside from pita). 3. Stuff pitas with mixture. Serve any leftovers on the side. 4. No gluten? Use a gluten-free pita. No dairy? Use more olives instead of feta.

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Cucumber Open-Faced Sandwiches

Total Calories: 343

Ingredients: - 1 Cucumber, medium - 2 oz Cheese, sliced, mozzarella, full fat/regular - 4 oz Deli slices, turkey - ½ Tomato, medium - ¼ tsp Basil, dried - ¼ tsp Oregano - ¼ tsp Salt - 1 Tbsp Balsamic glaze

Directions: 1. Cut cucumber in half long-ways. Scoop out seeds if you like. 2. Top cucumber halves with turkey, cheese, and sliced tomato. Drizzle with balsamic glaze. Top with seasonings. 3. No dairy? Use dairy-free cheese or avocado. No turkey? Use extra cheese or tofurkey slices.

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Eggs & Bacon Stuffed Avocados

Ingredients: - 1 Avocado, small - 1 Egg, large - 1 Uncured bacon, slice - ¼ tsp Oregano - ¼ tsp Pepper

Directions: 1. Cut bacon into small pieces. Fry bacon in a pan on stove top, by cooking on low heat & turning pieces every few minutes. Alternatively, you can cook bacon in the microwave or in the oven (~20 minutes at 400 degrees) if you prefer. 2. Spray a separate pan with an oil spray. Crack in egg & scramble on medium heat, until cooked through to desired consistency. 3. Cut avocado in half, fill with eggs & bacon, and seasonings. 4. No bacon? Use soy or turkey bacon, or a little cheese.

Notes: Total Calories: 349

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Cucumber Goat Cheese & Prosciutto "Lunchable"

Total Calories: 418

Ingredients 1 Cucumber, small 2 oz Cheese, goat 2 oz Prosciutto ½ cup Blueberries, fresh ½ cup Strawberries, fresh

Directions 1. Slice cucumbers into coin shapes. 2. Chop up strawberries into small pieces. 3. When ready to eat, top cucumber slices with cheese, prosciutto, and berries. 4. No prosciutto? Use additional cheese. No dairy? Use a dairy-free brand or additional prosciutto.

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Greens and Pasta Salad

Total Calories: 533

Ingredients: - ½ cup Broccoli - ½ Cucumber, medium - 1 cup Leafy greens, arugula, raw - 4 oz Rotisserie chicken - ½ cup Pasta, penne, cooked - ¼ Avocado, small - 1 Tbsp Balsamic vinegar - 1 Tbsp Olive oil - ⅛ tsp Garlic salt - ¼ tsp Pepper

Directions: 1. Cook pasta as instructed on package. 2. Dice cucumber, broccoli, and avocado, and chop chicken into smaller pieces. 3. Make dressing with balsamic vinegar, olive oil, garlic salt & pepper. 4. Combine all ingredients in a large bowl, top with dressing. 5. Enjoy! 6. No meat? Use cheese, beans, or tofu.

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Cream Cheese & Smoked Salmon Cakes

Total Calories: 307

Ingredients: - 1 Cucumber, medium - 4 oz Smoked salmon - 4 Tbsp Cream cheese, whipped (Tbsp) - ¼ tsp Everything bagel seasoning

Directions: 1. Cut off ends of cucumber, slice lengthwise. 2. Spread cream cheese on top. 3. Add smoked salmon. 4. Top with seasonings. 5. No dairy? Use guacamole. 6. No everything bagel seasoning? Use salt & pepper.

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Open Faced Loaded Grilled Cheese

Total Calories: 537

Ingredients: - 1 Bread, thick, whole wheat, slice - 2 Egg, large - ¼ Avocado, small - 2 oz Deli slices, turkey - 1 oz Cheese, sliced, cheddar, full fat/regular - 1 cup Carrots, baby

Directions: 1. Slice large piece of bread in half, or use 2 small pieces of bread in this recipe. 2. Spray a pan with an oil spray and crack in eggs. Cook on medium-low heat until desired consistency (I personally like to flip mine over to cook the yolk through!) 3. Preheat oven or toaster oven to 350 degrees. 4. Toast bread pieces for ~1 minute. 5. Then top with cheese and turkey, and bake for another 1-2 minutes. 6. Remove open-faced sandwiches from oven, and top with eggs and sliced avocado. 7. Serve with carrots. 8. No dairy? Use extra avocado. No turkey? Use tofurkey slices, or an additional egg.

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BLT Lettuce Wraps

Total Calories: 436

Ingredients: - 3 Lettuce leaves for lettuce wraps - 5 Uncured bacon, slice - 1 Tomato, medium - 1 Tbsp Dressing, bleu cheese, full fat - 1/2 Avocado, small - 1/4 tsp Oregano

Directions: 1. Fry bacon on stove top by cooking on low heat & turning every few minutes. Alternatively, you can cook bacon in the microwave or in the oven (~20 minutes at 400 degrees) if you prefer. 2. Slice tomato and avocado, and layer with bacon into lettuce wraps. 3. Top with dressing and oregano. 4. NOTES: No bacon? Use turkey or soy bacon. No dairy? Use a dairy-free dressing, e.g., vinaigrette, or more avocado. No avocado? Use more blue cheese dressing.

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Shrimp & Black Bean Salad Stuffed Avocado

Total Calories: 474

Directions: 1. Slice tomatoes into quarters. 2. Spray a pan with an oil spray. 3. Stir fry shrimp from fresh or frozen, ~6 minutes, on medium heat, or until cooked through. Drain away any excess liquid. Slice into small pieces. 4. Combine shrimp, beans, and tomatoes in a bowl. 5. Top with salt, red pepper flakes, and cilantro (shred into small pieces with fingers or slice with a knife). 6. Halve avocado, remove pit. 7. Fill with salad, have remaining salad on the side. 8. Squeeze lemon over salad and avocado to keep fresh.

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Stuffed Avocados with Canned Salmon

Total Calories: 393

Ingredients: - 1 Avocado, small - 4 oz Canned salmon - ½ Tbsp Vinaigrette, regular (more than 50 calories per 2 tbsp) - 1 Tbsp Lemon, juice

Directions: 1. Mix salmon with dressing 2. Cut avocado in half, remove pit, scoop in salmon 3. Squeeze lemon over avocados

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Tuna Melts on Peppers

Total Calories: 356

Ingredients: - 1 Bell pepper, green - ⅓ cup Cheese, shredded, mozzarella - 1 Tuna, canned (1 can) - 1 Tbsp Mayonnaise (Tbsp) - ¼ tsp Everything bagel seasoning

Directions: 1. Preheat oven to 425 degrees F. 2. Slice pepper into quarters. 3. Mix tuna, mayo, and everything bagel seasoning. 4. Add tuna mixture to pepper quarters. 5. Line a baking sheet with tin foil or parchment paper & spray it with an oil spray. 6. Bake peppers for 10 minutes. 7. Remove from oven, top peppers with cheese. 8. Bake for another ~3 minutes. 9. No cheese? Use a dairy-free cheese, or use more mayo.

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Bowtie Meatball Bites

Total Calories: 283

Ingredients: - ½ cup Pasta, cooked - ½ cup Leafy greens, lettuce, raw - 3 oz Mini meatballs, turkey

Directions: 1. Cook pasta (bowtie shapes preferably!) as instructed on package. 2. Microwave meatballs from frozen. 3. Spear with toothpicks as shown in picture. 4. Gluten free? Use gluten-free pasta. No meat? Use a vegetarian meatball type, available at most stores.

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Shrimp Cucumber & Guac Bites

Total Calories: 287

Ingredients 1 Cucumber, medium 5 oz Shrimp, fresh or frozen ¼ cup Guacamole ¼ tsp Salt ⅛ tsp Red pepper flakes

Directions 1. Spray a pan with an oil spray. 2. Cook shrimp on medium heat for ~6 minutes, drain any excess liquid if necessary. Also de-tail shrimp if necessary. 3. Slice cucumber. 4. Top cucumber slices with guac and shrimp. 5. Season.

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Zucchini Pizza Bites

Total Calories: 208

Ingredients - 1 Zucchini, medium - ¼ cup Tomatoes, canned, crushed - ⅓ cup Cheese, shredded, mozzarella - 2 Tbsp Cheese, Parmesan, grated (Tbsp)

Directions 1. Preheat oven to 400 degrees. 2. Slice zucchini into coin shapes. 3. Spray a pan with an oil spray. 4. Stir fry zucchini for ~2 minutes. 5. Remove from heat & add sauce and cheeses. 6. Bake zucchini pizza bites for 4 minutes (alternatively you can use a toaster oven).

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Apple Prosciutto Bites

Total Calories: 313

Ingredients: - 1 Apple, small - 1 cup Leafy greens, arugula, raw - ⅓ cup Cheese, Parmesan, shaved (cups) - 2 oz Prosciutto

Directions: 1. Slice apple. 2. Top apple slice with 1 piece arugula + 1 strip Parmesan. 3. Wrap 1 small strip prosciutto around stack and pierce with toothpick if desired. Continue. 4. Dairy free? Use a dairy free cheese, or more prosciutto. Vegetarian? Add more cheese instead of using prosciutto.

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Spicy Salmon Salad

Total Calories: 472

Ingredients - 6 oz Canned salmon - ⅓ cup Cheese, crumbled, feta - ½ Cucumber, medium - 1 cup Celery stalks, chopped in half - 6 slice Artichokes, canned (pieces) - 3 oz Roasted red peppers, jarred, drained - 1 tsp Olive oil - 2 Tbsp Red wine vinegar - 1 Tbsp Hot sauce - ¼ tsp Salt - 2 Tbsp Parsley, fresh

Directions 1. Drain artichokes and canned salmon. 2. Dice cucumber, celery, and parsley. 3. Make dressing with hot sauce, red wine vinegar, olive oil, and salt. 4. Combine all foods in a bowl and mix well. 5. No dairy? Use diced avocado, or more olive oil.

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Antipasti Bites

Total Calories: 448

Ingredients - 2 oz Cheese, sliced, mozzarella, full fat/regular - 2 oz Salami - 2 oz Olives, whole

Directions 1. Cut block of mozzarella into small squares. 2. Pierce 1 square mozzarella + 1 circle slice of salami (folded) + 1 olive with a toothpick (& continue). 3. Dairy free? Use a dairy free cheese - see Supplemental Materials. Vegetarian? Use a meat-free sausage chopped up into small slices.

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Ricotta Stuffed Brussels

Ingredients: - 1 cup Brussels sprouts - ½ cup Ricotta cheese, part-skim - 2 Tbsp Cheese, Parmesan, grated (Tbsp) - ⅛ tsp Red pepper flakes - ¼ tsp Salt

Directions: 1. Preheat oven to 400 degrees F. 2. Mix cheeses and seasonings. 3. Cut off Brussels’ hard ends, then halve them. 4. Top Brussels with cheese mixture. 5. Line baking sheet with parchment paper & spray with an oil spray. 6. Bake Brussels for 25 minutes.

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100

Pepper Nachos

Total Calories: 388

Ingredients: - 4 oz Ground turkey, 93% lean, raw - ½ cup Canned, diced tomatoes - 1 Bell pepper, red - ⅓ cup Cheese, shredded, cheddar - ⅛ tsp Garlic salt - ⅛ tsp Red pepper flakes - 2 Jalapeño, slice

Directions: 1. Preheat oven to 400 degrees F 2. Spray a pan with an oil spray. Add in ground turkey, tomatoes, garlic salt, and red pepper flakes. Stir fry until turkey no longer pink. 3. Line baking sheet with parchment paper & spray it with an oil spray 4. Cut bell peppers into medium-sized pieces 5. Add turkey mixture and cheese into pepper slices 6. Bake for 10 minutes 7. Top with jalapeno slices 8. No turkey? Use tofu. No dairy? Use a dairy-free cheese or a less lean (higher fat) ground turkey

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101

Jalapeño Poppers

Total Calories: 362

Ingredients: - 2 Tbsp Cream cheese, whipped - 1/4 cup Cheese, shredded, cheddar - 1/4 cup Cheese, shredded, mozzarella - 2 Uncured bacon, slice - 2 Jalapeno peppers (whole)

Directions: 1. This recipe works best when making 2-3 servings. 2. Preheat the oven to 400 degrees F. Line a baking sheet with parchment paper. 3. In a small bowl, stir/mash together the cream cheese and shredded cheeses (microwave the cream cheese for a few seconds first). 4. Fill the jalapeno halves with the mixture and wrap each with 1/2 strip bacon. Place onto baking sheet. 5. Bake for 15-20 minutes.

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102

Char and Black Bean Salad

Ingredients: - ½ cup Beans & legumes, black beans, cooked - ¼ cup Cheese, crumbled, feta - 4 oz Char (fish) - 2 Tbsp Cilantro - ⅛ tsp Red pepper flakes - ¼ tsp Salt - ¼ tsp Pepper

Directions: 1. Spray pan with an oil spray. 2. Add in Char and cover with a lid for ~8-9 minutes, cook on lowest heat. 3. Remove once fish is easy to flake, season after cooking. 4. While fish is cooking, combine beans, feta, cilantro (chopped), and seasonings. 5. No dairy? Use crumbled bacon.

Total Calories: 414

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103

Ground Turkey Broccoli Bowl

Ingredients - 1 cup Broccoli - 1 cup Cauliflower rice, raw (already riced) - 1/3 cup Cheese, Parmesan, shaved (cups) - 4 oz Ground turkey, 93% lean, raw - 1/2 tsp Garlic salt (tsp) - 1/8 tsp Red pepper flakes

Directions 1. Spray a pan with an oil spray. 2. Stir fry ground turkey ~10 minutes on low heat, until almost cooked through. 3. Add in broccoli, cauliflower rice, for ~6 minutes. 4. Transfer to a bowl, top with cheese and seasonings. 5. No meat? Use tofu. No cheese? Use bacon, avocado, or peanut sauce.

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104

Easy Salmon and Asparagus

Ingredients: - 4 oz Salmon fillet - 2 cups Asparagus spears, chopped - 1 Tbsp Cheese, Parmesan, grated (Tbsp) - 1 tsp Sesame seeds (tsp) - ¼ tsp Salt - ¼ tsp Garlic powder

Directions: 1. Preheat oven to 425 degrees F. 2. Line baking sheet with parchment paper. 3. Bake salmon and asparagus for 20 minutes. 4. Once cooked, top asparagus and salmon with cheese, sesame seeds, and seasonings. 5. No dairy? Use a dairy free cheese, or add oil.

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105

Thai-Inspired Lettuce Wraps

Total Calories: 364

Ingredients: - 2 Lettuce leaves for lettuce wraps - 4 oz Ground turkey, 93% lean, raw - 2 Tbsp Peanut sauce - 2 tsp Sesame seeds (tsp) - ⅛ cup Peanuts (cups) - ¼ tsp Salt

Directions: 1. Spray a pan with an oil spray. Stir-fry turkey for 6-8 minutes, stirring frequently, until cooked through / no longer pink 2. Add in peanut sauce, peanuts, and sesame seeds for 1-2 minutes 3. Add to lettuce wraps - assemble as close to the time when you’re going to eat as possible 4. No turkey? Use tofu 5. Note: I like Whole Food’s Peanut Sauce best, but any store will have their own version! If you want to make your own (100% not necessary!) here’s a 5-ingredient one from Minimalist Baker: minimalistbaker.com/5-ingredient-peanut-sauce/

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106

Tilapia and Quick Side Salad

Total Calories: 316

Ingredients: - 4 oz Tilapia - 2 cups Leafy greens, lettuce, raw - ½ cup Celery stalks, chopped in half - ½ Onion, red - 2 Tbsp Vinaigrette, regular (more than 50 calories per 2 tbsp) - ¼ tsp Salt - ¼ tsp Pepper

Directions: 1. Spray pan with an oil spray. 2. Add in Tilapia and cook on low heat, covered with a lid for ~6-7 minutes. 3. Remove once fish is easy to flake; season after cooking. 4. While fish is cooking, chop onion and celery, and make salad with vegetables and dressing. 5. Note: I like Trader Joe’s fat-free vinaigrette – but Paul Newman, Whole Foods, etc. all have good light dressings.

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107

Spinach & Ricotta Stuffed Salmon

Ingredients: - 3 cups Leafy greens, spinach, raw - 4 oz Salmon fillet - ¼ cup Ricotta cheese, whole milk - 1 Tbsp Balsamic vinegar - ¼ tsp Oregano - ¼ tsp Salt

Directions: 1. Preheat oven to 400 degrees. 2. Mix ricotta and 1 cup spinach in a bowl. 3. Slice salmon in the middle (not the whole way through so you create a pocket). 4. Season salmon with oregano and salt. 5. Stuff salmon with ricotta mixture. 6. Line baking sheet with parchment paper and spray with oil spray; add salmon. 7. Bake for 20 minutes. 8. Make side salad with the rest of the spinach and dressing. 9. If you’d like this on the grill instead: Place salmon over drip pan and grill, covered, over indirect medium heat for 40-50 minutes or until fish flakes easily with a fork and a thermometer reads 165° for stuffing.

Total Calories: 343

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