Dairy-Free
Overnight oats is one of our go-to breakfasts. It’s packed with protein and fiber, which will keep you full and satisfied! (Makes 1 serving) Ingredients 1/2 cup oats Liquid base (we used cow’s milk, can use non dairy one as well) 1 tbsp nut butter or sunbutter (can omit) 1 scoop vanilla protein powder 1 […]
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This refreshing summer salsa is sure to be your new favorite! With fiber and some added protein, this makes a great snack to have while poolside, on the beach, or relaxing in the summer sun. (Makes 8 servings) Ingredients 1 medium mango 1 can black beans 1 can corn 2 roma tomatoes ½ red onion […]
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The perfect customizable cookie to eat for breakfast, snack or pre workout! (Makes 9 cookies) Ingredients Directions Calories: 104 Total Fat: 4.9g Saturated Fat: 1.1g Cholesterol: 0mg Sodium: 34mg Total Carbohydrates: 12.6g Fiber: 2.3g Total Sugars: 3.2g Protein: 3.5g Calcium: 6mg Iron: 2mg Potassium: 163mg Looking to make reaching your nutrition goals doable and simple […]
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Oats don’t have to be sweet – try making them savory! (Makes 1 serving) Ingredients 1 cup oats 2 cups water Handful of greens 2 eggs Optional add ons: olive oil, butter, garlic powder, salt, avocado Directions Add water to a pot. Bring to a boil. Once boiling, add oats and reduce heat. Cook for […]
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Carbs are a healthy source of energy and should be incorporated into your meals – don’t let anyone tell you otherwise! This rice elevates any dish. (Makes 4 servings) Ingredients 1/2 cup uncooked rice (we prefer brown, but white is ok too!) 2 cups canned coconut milk (+ more or water if rice isn’t to […]
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This salad is one of our favorites to make when we have extra tomatoes on hand! (Makes 4 servings) Ingredients 1/2 small onion, chopped 2 pints cherry tomatoes, halved 1/4 cup chopped basil or mint 2-3 persian cucumbers, chopped 2 tbsp olive oil 2 tbsp balsamic vinegar Salt and pepper to taste Other optional ingredients: […]
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An easy and minimal ingredient breakfast, snack or post workout idea to get in your protein, carbs and fat! (Makes 1 serving) Ingredients One container or serving of greek yogurt of choice 1 banana Toppings! We used peanut butter, blueberries, granola and cinnamon, but it is totally customizable! Directions Slice banana in half Fill it […]
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Acai bowls are so refreshing in the summer, but making them at home can be a lot cheaper! (Makes 1 serving) Ingredients 1 frozen packet of acai 1/4-1/2 frozen banana Milk or DF milk A few pieces of greens (optional) Handful of blueberries (optional) Nut butter (optional) Low-sugar granola (optional) Nuts or seeds (optional) Directions […]
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These almond butter chocolate covered dates are a perfect salty and sweet treat to have on hand! They are so good that they don’t even taste like a healthy alternative. In fact, they remind me of a candy bar! (Makes 3 servings) Ingredients 6 pitted medjool dates 3 tablespoons almond butter (or any nut butter […]
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Our new favorite dessert 😍 (Makes 1 serving) Ingredients 1 pear 2 tsps of maple syrup 2 tablespoons of rolled oats Lots of cinnamon Optional greek yogurt Directions Slice one pear in half and remove the core Cover each side of the pear with 1 teaspoon of maple syrup and cinnamon In a small bowl […]
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These sweet potato fries make a perfect summer side dish and require almost no prep work! Soaking the fries in cold water and tossing them in cornstarch before baking will help to ensure a crispy and crunchy exterior, you won’t even be able to tell the difference from typical ones you get at a restaurant! […]
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This salmon is one that you’ll want to include in your weekly cooking game. It’s so easy and keeps well! (Makes 4 servings) Ingredients 1 1/2 lb salmon 1/4 cup Djion mustard 1 tbsp lemon juice 1 tbsp chives, chopped 1 tbsp olive oil 3 cloves garlic, minced, or tbsp garlic powder Salt and pepper […]
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This makes for the perfect side dish at a summer BBQ, or as a high protein plant based lunch! (Makes 2 servings) Ingredients ½ cup of uncooked quinoa ½ cup of edamame ⅓ cup of corn ½ of a red bell pepper, chopped 1 handful of sliced almonds Optional lemon juice, red wine vinegar and […]
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This salty and sweet treat is perfect to have on hand when your sweet tooth kicks in. It is super quick and easy to throw together, and I bet you already have all of the ingredients in your pantry! (Makes 6 servings) Ingredients 1 cup oats ½ cup peanut butter (or any nut butter or […]
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Dessert for breakfast…who could say no to that? (Makes 1 serving) Ingredients ⅓ cup of rolled oats ⅓ cup of almond milk 1 egg ½ tsp of baking powder ½ tbsp of cocoa powder ½ a ripe banana Directions Preheat the oven to 350 degrees and spray a small oven safe dish In a blender […]
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Getting in enough protein after a workout can be tough, but is SO crucial!! Try this post-workout smoothie to maximize your results and minimize recovery time. (Makes 2 smoothies) Ingredients 1½ cups frozen blueberries 1¼ cups milk of choice 1 cup frozen cauliflower ½ cup frozen raspberries ½ frozen banana 2 tablespoons almond butter Small handful of spinach .5 – 1 tablespoon maple syrup 1 tablespoon fresh lemon juice […]
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(Makes about 8, 1 cup servings) Ingredients 16 ounces pasta of choice (GF if needed) 6 ounces colby jack cheese, cut into cubes (DF if needed) 2 ounces turkey pepperoni, sliced ½ white onion, diced ½ red bell pepper and green bell pepper, diced ¾ – 1 cup light balsamic dressing, or dressing of choice […]
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Why go store bought when you can make your own! This caesar dressing takes no time to make and lasts about a week in the fridge. (Makes 1 cup, or 8 servings) Ingredients 2 anchovy fillets finely diced 2 garlic cloves, chopped 3/4 tsp salt 1 egg yolk 2 tbsp lemon juice 3/4 tsp Dijon […]
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Meal prep tip: cook all your protein at once and save it in the fridge to reheat for meals. Ex: if you bought a pound or chicken breasts, Cook it all while prepping this meal and store whatYou don’t use for a quick & ready protein option throughout your week! (Serves 8 people) Chimichurri 1 […]
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Hummus only takes 5 min to make. And when you make it in your own home, you can decide the ingredients and flavors! To cook the chickpeas, roast garlic on a foil-lined pan for 10 min at 400 degrees F prior. (Serves 8 people) Ingredients 1-15 oz can chickpeas, cooked 1/3 cup tahini 2 tbsp […]
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This wrap is packed with both protein and fiber and is also a plant-based alternative! (Serves 2 wraps) Ingredients 13.4 oz chickpeas drained 1/2 shallot, minced 1/2 lemon 3 tbsp mayo 1 tsp smoked paprika 1 tbsp dijon mustard 1 roma tomato, chopped 1 persian cucumber, chopped A few pieces of spinach or other greens […]
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