Vegetarian Farro Bowl

Vegetarian Farro Bowl

• 1/2 cup Cooked Farro
• 2 tsp. Olive oil
• 1 cup sliced Brussel sprouts
• 1/2 cup Carrots
• 1 cup Kale
• 1/4 cup Sliced Almonds
• 1 tbsp. Dried Cranberries
• 1 tbsp. Goat Cheese
• 2 tsp. Balsamic vinegar
• 1 small lemon
• Salt & Pepper

1. Add the Olive Oil to a pan. Add Carrots, cook for 2-3 min, add Brussels sprouts and Salt & Pepper and cook for an additional 5 min. Add the Farro at the end just to warm it up.
2. Add the rest of the ingredients to a bowl. Top with Veggies and Farro and Goat cheese and squeeze the lemon juice over the salad.

Macros: C-66g, F-28g, P-20 (568 Cal)

Baked Salmon with Pan fried Veggies

Baked Salmon with Pan fried Veggies

• 5 Oz Salmon fillet
• 1 Cup quartered Baby potatoes
• 1/2 Cup Brussel sprouts
• 1/2 Cup Asparagus
• 1 tsp. Olive oil

1. Preheat oven to 450*F. Place Salmon on a piece of foil on an oven proof dish. Spice as desired. (I use: Lemon juice, Salt & Pepper, Paprika and garlic powder) Bake for 13-15min.
2. Boil the potatoes in water with a pinch of salt, until they are soft.
3. Add Olive oil to a frying pan and then add all the veggies, including the cooked potatoes, spice with Salt/Pepper/garlic powder and fry for about 5-7min. 

Macros: C-57g, F-6g, P-36g (426 Cal)

TexMex Vegetarian Baked Butternut

TexMex Vegetarian Baked Butternut

• 1/2 small Butternut (Halved and Pitted)
• 1/2 tsp. Olive Oil
• Salt & Pepper
• 1/2 cup Corn
• 1/2 cup Black beans
• 1/4 Jalapeno
• 1/2 cup Mini Heirloom Tomatoes (Any tomatoes will do)
• 1/4 cup Pasta Sauce
• 1/4 cup Reduced Fat Shredded Cheese
• 1 tbsp. Cilantro

1. Coat the Butternut with the Olive oil, season with Salt & Pepper and place cut side up on a baking tray. Bake at 475'F for 45-60min- testing with a fork to see if it is soft.
2. Mix the rest of the ingredients together (except for the cheese), and scoop it onto the cooked Butternut.
3. Now top it off with the Cheese and return to the oven to bake until the Cheese is melted or browned. (This can be sped up by placing the oven on 'Broil').
4. Garnish with Cilantro (Optional)
5. DONE!

High in Fiber and Vitamins A & C!

Tips: This recipe is Vegetarian, but also tastes AMAZING when you add ground turkey OR beef to the mix.

Macros: C- 86g, F- 15g, P- 24g (618 Cal)

Salmon Quinoa Bowl

Salmon Quinoa Bowl

• 6oz Salmon filet
• 3/4 Cup cooked Quinoa
• 1/2 Cup sliced Baby Tomatoes
• 1/4 Cup sliced Cucumbers
• 1oz Goat Cheese
• 1/3 of an Avocado
• 1 tbsp. Fresh Basil
• 1 tsp. Balsamic Vinegar OR Balsamic Reduction

1. Season Salmon and bake at 450'F for 13-15 minutes, depending on preference. I typically season my salmon with: Fresh lemon juice, Salt, Pepper, Paprika.
2. Add all the ingredients in a bowl
3. Place cooked filet on top
4. Drizzle with Balsamic Reduction
5. DONE!!!

Tips : Place a piece of foil on the baking sheet under the Salmon. When the Salmon is done cooking, the skin will stick to the foil when you pick it up. That way you don't get the salmon skin in your salad and you can also just toss the foil and have nothing to clean.

Macros: C-45g, F-16g, P-43g (502 Cal)

Grilled Chicken with Broccoli Yogurt Salad

Grilled Chicken with Broccoli Yogurt Salad

***The following ingredients make 3 Servings of the salad!!!****

SALAD:

• 2 Cups Broccoli florets
• 1/2 Cup Crumbed Bacon (I buy the bacon bits bags from Costco)
• 1/4 Cup Sliced Almonds
• 1 medium Fuji Apple cubed
• 3 tbsp. Dried Cranberries
• 150g Coconut milk Yogurt (I used 'So delicious'-1 small container= 150g)

1. Toss all the ingredients together in a bowl.
2. DONE!!!

CHICKEN:

• 4 oz Serving per person

1. Spice your Boneless/Skinless Chicken Breast with your preferred spices. I like: Salt, Pepper and some "Kick'n Chicken" from Safeway.
2. Grill Chicken until the internal temperature in 165'F OR bake it in the oven at 450'F for 20min. 

Tips: 

• This Salad is still high in nutrients, even without the Chicken.
• This salad tastes just as good the next day
• Make this salad VEGAN by replacing the 4oz Chicken with 1 Cup Grilled Tofu

Macros (1/3 of Salad + 4oz Chicken included): C-31, F-18, P-30.4 (399 Cal)                                        Macros (1/3 of Salad + No Chicken): C:30.9, F-12, P-9.4 (259 Cal)

Chicken, Quinoa & Veggies

Chicken, Quinoa & Veggies

• 5oz Chicken breast
• 1 Cup Green/Yellow sliced Zucchini
• 1/3 Cup sliced Sweet Red Peppers
• 2 tsp Olive Oil
• 1 tbsp. Low Sodium Soy Sauce
• 1 small fresh Lemon or Lemon Juice.
• Salt & Pepper
• 1/2 Cup Cooked Quinoa
• Fresh Basil (optional)

1. Cut the Chicken breast into small pieces.
2. Add Olive Oil to a pan on medium/high heat. Add chicken and season with a squeeze of Lemon, Salt & Pepper. (Additional spices can be added according to preferences- I added a dash of Onion and Garlic Powder).
3. When the Chicken is light brown, add the Veggies.
4. Ones your Veggies are tender, add the Cooked Quinoa and Soy Sauce and cook only untill warm.
5. DONE!! Serve with Fresh Basil!

Tips:

• This meal can easily be made VEGAN by replacing the chicken with TOFU or Chickpeas. 
• Make this with left-over grilled chicken. Just start the recipe off with the veggies and add the chicken when the veggies are almost fully cooked. 

Macros: C-36g, F-13g,  P-35g (389 Cal)

Black Eyed Peas Salad

Black Eyed Peas Salad

• 1 Cup Black Eyed Peas (Cooked)
• 1/2 Cup Baby Heirloom Tomatoes
• 1/4 Cup Cucumber
• 1/4 Cup Sweet Red Peppers (can use any color)
• 1/4 Jalapeño
• 1 tbsp. Green onions
• 2 tbsp. Cilantro
• 1 tbsp. Olive oil
• 1 tbsp. Low sodium Soy Sauce
• 1 tbsp. Balsamic vinegar
• Black Pepper

1. Add all the ingredients as listed, adding the oil, soy and vinegar last. Season with Black pepper. (Salad should be salty enough because of the soy and balsamic. If you desire more salt- use sparingly)
2. Mix and enjoy!

Tips: 

• This salad keeps really well in the fridge. Make extra to have for lunch for the next day.
• This salad is also great as a side dish.  Serve with Fish or chicken for extra protein.

Macros: C-52g, F-6g, P-18g (Cal 331)

Pork, Rice & Pea Bowl

Black Eyed Peas Salad

• 1/2 Cup Black Eyed Peas (Cooked)
• 3/4 Cup Brown rice OR Wild Brown rice (Cooked)
• 4 Oz Pork
• 1/4 Cup Sweet Peppers (any color will do- I used Yellow)
• 1/4 Sliced Jalapeño
• 1/3 Avocado
• 1 tbsp. Green Onions (chopped)
• 1 tsp. Olive Oil
• Cilantro (garnish)

1. Cook Pork in Olive oil with Salt & Pepper.
2. Add the rest of the ingredients (except the Avocado+Cilantro) and just cook till warm.
3. Place in bowl and top with Avocado and Cilantro

Tips:

• Depending on your palate, you can add a tsp of Coconut Aminos or a dash of Paprika or Garlic for extra taste.
• Substitute Pork for half a cup of Chickpeas to make the dish VEGAN.
• Cook up a pot of Rice or Peas the night before, to help make prep quick and easy.

Macros: C-53g / F-16g / P-33.5g  (Cal-444)