Recipe 1
Sweet Kale, Bean & Quinoa Salad
Ingredients
for 1 serving of salad:
- OPTIONAL: your choice of 3oz – 6oz cooked protein (chicken, turkey, tofu, tempeh, etc)
- 1 1/2 – 2 cups chopped kale, wilted/steamed
- 1/3 cup black beans (or Simple Truth Tri-Bean blend)
- 1/4 cup cooked quinoa
- 1/2 red bell pepper, diced
- Seasonings:
- 1 teaspoon Simple Truth maple syrup (or you can use 1/2 packet Stevia in the raw)
- 1 teaspoon cumin
- juice from half small orange
- sea salt & pepper to taste
- add-ons:
- red pepper for spiciness
- pinch of smoked paprika to compliment cumin
- substitute orange for lemon
- spray olive oil
for 1 salad (without 6oz chicken)
Calories201cal
Protein11g
Fats1g
Carbs38g
Fiber7g
Sugar7g
Recipe 2
Frittata (Sausage) Muffins with Avocado Toast
Ingredients
for 6 frittata muffins:
- 3 eggs
- 3 egg whites
- 1 lean chicken sausage (optional; or choice of cooked, lean ground meat)
- 1 cup broccoli crowns (or choice of fibrous vegetable)
- 1 colorful bell pepper, chopped
- 1/3 cup chopped onion
- 6 tablespoons reduced-fat mozzarella
- Seasonings:
- 1 teaspoon garlic powder
- 1 teaspoon thyme
- pinch of sea salt & pepper
- 1/2 medium ripe avocado
- 1 serving of toasted sourdough (or whole grain bread)
Calories106cal
Protein11g
Fats5g
Carbs4g
Fiber1g
Sugar2g
Recipe 3
Sticky Steak Rolls with Cilantro Jasmine Rice
Ingredients
for 3 steak rolls:
- ~6oz lean flank steak or London broil, sliced into thin 2oz pieces
- 1 red bell pepper, cut into strips
- 1/3 cup onion, cut into strips
- 1 medium zucchini, cut into strips
- Steak seasonings:
- 2 teaspoons onion powder
- 1 teaspoon garlic powder
- pinch pepper
- Sauce:
- 2 tablespoons balsamic glaze (or 1 teaspoon balsamic vinegar mixed with 1 tablespoon raw honey)
- 1 teaspoon low sodium soy sauce
- Add an extra teaspoon of honey if you want it extra sticky or sweet (OPTIONAL)
- Also, consider adding: red pepper for spice or swapping soy sauce with fresh lime juice
- Rice:
- mix cooked jasmine rice with chopped cilantro and fresh lime juice
Calories127cal
Protein13g
Fats3g
Carbs12g
Fiber1g
Sugar7g
Recipe 4
Chopped Salad Jar...with Bacon and Sweet Lemon Vinaigrette
Ingredients
- 5oz cooked chicken breast (OR your choice and serving size of lean protein)
- 3 thick butter lettuce leaves
- 2 leaves Romaine lettuce
- 6 cherry tomatoes
- 1/3 cup chopped red onion
- 2/3 cup fresh cilantro (or to taste)
- Optional:
- 1 slice thick cut bacon, crumbled
- 2 tablespoons feta crumble
- Vinaigrette
- 1 tablespoon olive oil
- juice from 1 lemon
- 1/2 teaspoon agave or raw honey (optional)
- 1 teaspoon apple cider vinegar
- sea salt & pepper to taste
Calories368cal
Protein55g
Fats9g
Carbs14g
Fiber3g
Sugar7g