Tropical Fruit Protein Bowl

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When in season, Kiwi and Mango make for a refreshing snack. Sometimes, finding ways to eat them can be challenging. Mix it up and add them to some healthful Greek yogurt and add protein powder for an extra punch of nutrients and serve for breakfast. Give this recipe a try, it’s perfect for the whole family!

Ingredients

1 cup non-fat plain Greek Yogurt
½ scoop vanilla protein powder
1 oz diced mango
1 kiwi peeled and diced

Directions

Mix the yogurt and protein powder until completely smooth.

Place in a bowl if eating at home. If on the go, grab a small jar with a lid (I love using mason jars or recycling old jars).

Top with mango and kiwi.

Strawberries and Cream Protein Bowl

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If your looking for a quick breakfast that’s packed with protein and healthful nutrients, we’ve got you covered with this tasty strawberries and cream protein bowl. A great starter for the whole family that’s super easy to make and great on the go!

Ingredients

1 cup non-fat plain Greek yogurt
½ scoop vanilla protein powder
3 medium strawberriesdiced

Directions

Mix the yogurt and protein powder until completely smooth.

Place in a bowl if eating at home. If on the run, place in a small sealed container such as a mason jar.

Top with strawberries.

Turkey Lettuce Cups

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This Asian inspired appetizer is a great starter when entertaining a large group or just you and your family. Both simple and delicious, whoever eats these yummy bites, will be back for seconds so you may need to make a double batch!

Ingredients

2 lbs 93/7 lean ground turkey
2 garlic cloves
¼ tsp ground ginger
4 green onionsthinly sliced
16 oz sliced water chestnutsdrained and chopped
¼ cup hoisin sauce
2 tbsp low sodium soy sauce
2 tbsp rice vinegar
1 tbsp roasted red chili paste
15 Boston lettuce leaves
Optional: shredded carrots, bean sprouts and/or chopped fresh cilantro as toppings

Directions

Heat large non-stick skillet over medium high heat. Add turkey, garlic, onion and ginger and cook for 6 minutes or until turkey is browned, breaking into chunks with a spoon while cooking.

Combine turkey mixture and chopped water chestnuts in a large bowl. Set aside.

In a small bowl, whisk hoisin, soy sauce, rice vinegar and roasted red chili paste and drizzle over turkey mixture. Stir to combine completely.

Wash lettuce leaves and place on a large tray.

Divide turkey mixture into equal parts and place inside each of the lettuce leaves. Fold over and seal with a toothpick or have guests grab one and fold over like a taco. Enjoy!

Pork Chops with Green Beans and Roasted Red Potatoes

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Streamline your week with a little weekend meal prep! This wholesome and flavorful dish is perfect for workday lunches when time is tight. Packed with nutrients and delicious flavors, it’s a satisfying way to stay on track with healthy eating.

Ingredients

2 lbs pork sirloin chops
1 lb red potatoescleaned and diced
8 cups green beansfresh or frozen
garlic salt and pepper to taste
1 tsp olive oil

Directions

Pre-heat the oven to 400 degrees. Line cookie sheet with parchment paper or tin foil and spray with non-stick cooking spray. Spread diced potatoes evenly over the pan. Spray with cooking spray and sprinkle with salt and pepper. Cover the potatoes with tin foil and roast for 30 Minutes. After 30 minutes, remove the tin foil covering and roast for an additional 10-15 Minutes or until the potatoes are tender to a fork and get a nice brown color on the top. Remove and set aside.

While the potatoes cook, season your pork chops on both sides with garlic salt and pepper. Turn the grill heat to high. Sear on each side for 2-5 minutes each until you get dark brown grill marks on both sides. Turn heat to low and continue to cook for 15 Minutes or until the minimum internal temperature reaches 145 degrees. You may need to cook it for more or less time depending on the thickness of your pork chop.

Oil the bottom of a large skillet with 1 teaspoon of olive oil and heat over medium heat. Add the green beans and sauté for 10-12 Minutes, or until the green beans soften to your preference.

Between 5 containers add 1 cup of green beans, ½ cup of roasted red potatoes, and 3-4 ounces of pork chop. Enjoy!

Roasted Thai Peanut Sauce Pork Tenderloin with Brown Rice and Stir Fry Veggies

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Meal prep is the way to go if you are balancing a crazy work and home schedule. This recipe offers a complete meal that is perfect for lunch during the week. Packed with nutrients and flavors that will give you plenty of energy to keep the day going.

Ingredients

2 lbs pork tenderloin15-20 oz cooked
1 cup powdered peanut butter I use PB2
1 tbsp white sugar
1 tbsp soy sauce
½ tsp red pepper flakes
⅛ tsp cayenne pepper
1 cup brown ricedry
2 ½ cups low sodium chicken stock
8 cups stir fry vegetablesfrozen
1 tsp olive oil
salt and pepper to taste

Directions

In a small pan, add 2 cups of chicken stock, cover and heat to boiling. Once boiling pour in brown rice, stir once, cover with a tight fitting lid, reduce heat to low and simmer for 45 minutes. Do not open the lid or it will let moisture out and the rice won’t cook right. After 45 Minutes, remove from heat (keep the lid on) and allow to sit for another 15 Minutes.

Season pork tenderloin with salt and pepper to taste. Heat a large sauté pan and add ½ tsp olive oil. Brown the pork tenderloin on all sides. Set the pan aside, leaving any leftover pork/oil in the pan.

Line a cookie sheet with tin foil and spray with non-stick cooking spray. Place the pork tenderloin on the cookie sheet and bake at 500 degrees for 30 Minutes or until minimum internal temperature is 140 degrees. Take pork out of the oven and allow to rest for 10 minutes. While resting, the temperature of the meat will continue to rise to 145 degrees, the minimum safe internal temperature.

In a bowl, combine the powdered peanut butter, sugar, soy sauce, red pepper flakes and cayenne pepper. Starting with a ½ cup, stir in the chicken stock until smooth. Add more chicken stock a tablespoon at a time until you get the sauce consistency you prefer.

Using the same sauté pan used to brown the pork, heat over medium high heat and add vegetables. Sauté for about 10 minutes until tender but not overly soft.

In 5 containers, add 3-4 ounces of pork tenderloin, ½ cup brown rice, 1 heaping cup of vegetables and drizzle pork with 1/3 cup of peanut butter sauce. Enjoy!

Spicy Chipotle Chicken with Spanish Quinoa and Roasted Sweet Bell Peppers

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If you’re all about meal prep weekends, this is a great recipe for you. Packed with flavor and nutrients, you’ll be sure to fill up on nothing but goodness during the week and you’ll save money and time by staying away from the drive-thru lines during lunch.

Ingredients

2 lbs chicken breast
2 cups low sodium chicken stockseparated
¼ small can chipotle peppers in adobo sauceadd more or less depending on your spice preference
2 medium tomatoesseeded and cut into quarters
1 cup dry quinoa
1 cup salsa
4 multi colored bell peppersseeded and cut into strips
1 tbsp light sour cream you can also use light plain Greek yogurt

Directions

The first step is to cook and shred the chicken. There are many easy ways to accomplish this:
a. Combine the chicken with 1 cup of chicken stock in an insta-pot pressure cooker. Cook for 10 minutes and use the quick release to bring down the pressure quickly. Remove chicken from pot into a separate bowl and shred with forks.
b. Combine chicken and 1 cup of chicken stock in a slow cooker. Cook on high for 3-4 hours or on low for 6-7 hours. Place chicken in a separate bowl and shred with forks.

In a blender, combine the tomatoes and chipotle peppers in adobo sauce and blend until completely smooth. The more of the chipotle peppers you use, the spicier the sauce will be. Pour over shredded chicken and stir to cover the chicken evenly with sauce.

To avoid a bitter taste, place your quinoa in a fine mesh strainer and rinse under water for a minute. Pour the rinsed quinoa, 1 cup of chicken stock and 1 cup of salsa into a medium sauce pan. Cover with a lid and heat to boiling. Once boiling, reduce heat to low and simmer for 15-20 minutes or until the liquid is gone and the quinoa is fluffy.

Line your baking sheet with tin foil and spray with olive oil based cooking spray. Lay out the bell peppers in one even layer and spray with the cooking spray. Add salt and pepper to taste. Roast at 400 degrees for 20-25 minutes.

Distribute each component evenly between 5-6 containers. Each container should have 4 ounces of chicken with sauce, ½ cup Spanish quinoa and about a cup of bell peppers. Enjoy!

Chicken or Tofu Dragon Bowl

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Tame your inner dragon with this healthy summer take on salad and create your own dragon bowl. A dragon bowl is a tasty, all-in-one-meal packed with healthy, colorful foods, both cooked and raw.

Ingredients

1 lb boneless, skinless, chicken breasts cut into strips
1 cup slivered tofuor 1/2 pound block tofu, cut into 1/4 inch slices
6 cups mixed salad greens
½ cup mandarin orangescanned
½ cup avocadocut into wedges
½ cup fried wonton noodles
1 packet ramen noodles (optional)uncooked and broken-up
½ cup shredded carrot
½ cup shredded beet
1 cup alfalfa sprouts
1 tsp white sesame seedsgarnish
1 tsp chia seedsgarnish
1 ¼ cups dressing
8 oz sriracha noodles or 2 cups cooked quinoa or brown rice
Chicken Marinade:
1 cup soy or tamari sauce
⅓ cup brown sugar
½ lemonjuiced and strained
1 tbsp sesame seed oil
Dressing:
⅓ cup rice or apple cider vinegar
1 tbsp finely minced ginger
1 tbsp finely minced garlic
¼ tsp white pepper
⅓ cup soy or tamari sauce
2 tbsp sesame oil
2 tbsp orange juice
¼ cup chopped scallions
2 tbsp peanut butter (optional)
1 tbsp honey
1 tbsp plum sauce or mango chutney (optional)
⅓ cup light olive oil or grapeseed oil
Sriracha Noodles:
¼ cup soy or tamari sauce
2 tbsp sesame oil
1 tbsp minced garlic
1 tbsp minced ginger
½ tsp Sriracha sauce
1 tbsp lemon juice
¼ cup diced scallions

Directions

Prepare chicken and/or tofu: In medium bowl, mix the marinade ingredients, then add the chicken or tofu. Marinate in fridge for at least 20 minutes or up to 6 hours.

Preheat oven to 350F. Line a baking sheet with parchment paper. Arrange the chicken or tofu on the sheet. Bake, turning once, until done, 20-25 Minutes. Remove.

For dressing: Place vinegar, ginger, garlic, pepper, soy or tamari, sesame oil, orange juice, scallions, peanut butter, honey, oil, and plum sauce or mango chutney in a large mason jar. Seal lid and shake for 1-2 minutes or until fully blended. Makes 1 ¼ cups.

Prepare the greens: In a large bowl. Toss the mixed greens with the mandarin orange segments, avocado, wonton noodles, and uncooked ramen (if using). Drizzle with dressing and toss to cover greens.

For Sriracha noodles: In a large pot of boiling water, cook the noodles until tender. Drain and rinse in cold water. If using quinoa or rice, allow it to cool. Place the noodles in a large bowl and toss all ingredients together. Use as a base to dragon bowl before adding greens.

Assemble the dragon bowl: Place the Sriracha noodles or cooked ramen on the bottom of serving bowls or containers. Add dressed greens, chicken or tofu, along with remainder of ingredients. Drizzle a bit more dressing and sprinkle sesame and chia seeds.

Dragon Bowl

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Tame your inner dragon with this healthy summer take on salad and create your own dragon bowl! A dragon bowl is a tasty, all-in-one-meal packed with healthy, colorful foods, both cooked and raw.

Ingredients

raw kale
spring mix
baby spinach
raw or roasted vegetables
quinoa
brown rice
ramen
chow mein noodles
rice noodles
amaranth
carrots
squash
onions
cabbage
pickled veggies
pickled ginger
avocado
radish
edamame
cucumbers
apples
mandarin oranges
berries
hard-boiled eggs
legumes
tofu
chicken
beef
pork
tempeh
seiten
nuts
dried fruits
chia
sesame seeds
sunflower seeds
fresh ginger
sprouts
micro greens
fresh herbs
flax seeds
fresh ginger
soy sauce
peanut sauce
rice wine vinegar
sesame oil

Directions

The key to a successful meal is to prep ahead. Take a few hours on the weekend to chop, slice, and dice veggies ahead of time. Then roast your favorite veggies and pre-cook your grains. Grill chicken or beef for the week and store separately. If you have a favorite dressing in mind, make a batch of that – just add ingredients to a mason jar, fasten the lid, and give a good shake. Label and store in fridge for an easy grab.

If you’re on the run or bring your lunch to work, you can place some vinaigrette dressing at the bottom of a large container that has a snug seal and then layer on the various elements. When you’re ready to eat, just turn over your container, give it a few shakes and grab a fork! A delicious, nutritious meal that fills you up and gives you the energy you need to get through any day on the go. Easy on the budget and fun to make, a dragon bowl is sure to help you stay away from those fast food lines!

Pear Pomegranate Water

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Want to jazz up plain old water? Try infusing, still or sparkling water, with fresh fruits, veggies, herbs and spices to hydrate your body during hot summer days, guilt free of calories and added sugars. You don’t have to spend a lot on fancy flavored waters or gadgets to reap the benefits for your skin, eyes, cells, brain and heart health. Fresh herbs and spices such as basil, ginger or cinnamon are powerful aromatics that not only smell great, but boost the anti-inflammatory potential of liquid elixirs.

Ingredients

8 oz cold water
½ pearcored and sliced
½ cup pomegranate seeds

Directions

Pour water into a glass and add pears. In a small bowl, muddle or crush pomegranate seeds gently with a spoon. Add pomegranate seeds to water and stir with a straw. Enjoy!

Lemon Ginger Spritzer

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Want to jazz up plain old water? Try infusing, still or sparkling water, with fresh fruits, veggies, herbs and spices to hydrate your body. You don’t have to spend a lot on fancy flavored waters or gadgets to reap the benefits for your skin, eyes, cells, brain, and heart health.

Ingredients

8 oz cold sparkling water
½ large lemonthinly sliced
1 inch fresh ginger thinly sliced

Directions

Pour sparkling water into a glass; squeeze in juice from the lemon. In a small bowl, muddle the ginger root gently with a spoon. Add ginger root to the water and stir. Enjoy!