Gluten-Free
(Yields 1 serving total; 315 kcal, 12.8g fat, 39.1g carbs, 11.2g protein) Ingredients OATMEAL INGREDIENTS 1/2 cup rolled oats 1/2 tbs chia seeds 1/4 tsp cinnamon 1/2 tsp pumpkin pie spice 1 tsp baking powder 1/2 tbs walnuts, crushed 1 tbs raisins 1/2 large carrot or 3 baby carrots, shredded 1 tsp vanilla extract 2/3 […]
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(Yields 8 servings; 218 kcal, 35.3g carb, 4g fat, 11.2 g protein per serving) Ingredients 1 1/2 cup lentils, any color 1 red or yellow pepper cut into 1-in cubes 2 medium russet potatoes, cubed 2 unpeeled carrots, cut in 1/3-in pieces 2 stalks celery, chopped into 1-in pieces 1 small yellow onion 1/4 cup […]
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(Yields 4 servings; 417 kcal, 18.7g carb, 33.2g fat, 11.3 g protein per serving) Ingredients 1 small red bell pepper, diced 1 head broccoli, chopped into florets 2 tsp olive or vegetable oil 1/2 or 1 (14oz) block extra firm tofu, drained and pressed 1/2 cup red Thai curry paste 1 cup full-fat unsweetened coconut […]
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(Yields: 4 servings; 79 kcal, 4.2g fat, 3.2g carb, 9g protein) Ingredients 1 (14 oz) block Extra Firm tofu 3 tbs soy sauce 2 tbs lemon juice 1/2 tsp garlic powder 1/2 tsp thyme 1/4 tsp black pepper Directions Preheat oven to 400 and line a baking sheet with parchment paper. Remove tofu from package […]
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(Yields 6 cups of dip) Ingredients 3 tablespoons olive oil Zest of 1 lime Juice of 1 lime 1 teaspoon salt 1 teaspoon ground cumin 1/4 teaspoon chili powder 1/4 teaspoon dried oregano 1/4 teaspoon ground black pepper 1 (15-ounce) can black-eyed peas, drained and rinsed 1 (15-ounce) can black beans, drained and rinsed 4 cloves garlic, minced 2 medium Roma tomatoes, diced 1 medium orange bell pepper, seeded and […]
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(Yields 6 servings; 322 kcal, 38.6 g carb, 12.3 fat, 16.6 g pro per serving) Ingredients 1 1/2 cup red lentils (or other color) 1 large carrot, chopped 1 red or orange bell pepper, chopped 1 onion, chopped 4 cloves garlic, minced 1/2 tbs vegetable oil 3 cups vegetable broth or water 1 cup coconut […]
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(Yields 8 servings; 180 kcal, 6.5 g carb, 11.1 fat, 13.6 g pro per serving) Ingredients 1 head cauliflower, chopped into florets 1.5 tbs olive oil Salt and pepper 4 oz cream cheese 1 cup plain Greek yogurt 1/2 cup Frank’s Hot Sauce or other favorite Buffalo / hot size 1/2 cup shredded cheddar cheese […]
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(Yields 4 servings; 205 kcal, 30.9g carb, 6.1g pro, 6.3g fat per serving) *nutrition facts will vary based on bread used for sandwich and total amount of ingredients use. Ingredients 1 15oz can chickpeas, drained, rinsed, and patted dry 2 tbs celery, finely chopped 2 tbs yellow onion, diced 3-4 tbs mayonnaise 2-3 tsp Dijon […]
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(Yields 4-5 servings; 382 kcal, 44g carb, 10g pro, 21g fat per serving) Ingredients 3 Beyond Meat Italian hot sausages, sliced 8 oz linguine or spaghetti pasta, cooked 1 tbs olive oil 1 tbs butter or vegan butter 2 cloves garlic, minced 1 cup cherry tomatoes Freshly ground pepper 1/2 tsp salt 1 15oz can […]
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This recipe is in collaboration with Mr. Aaron’s Goods, a local business in Nashville, TN. (Yields 6 servings; 315 kcal, 49g carb, 10g pro, 9g fat per serving) Ingredients 1 package of Mr. Aaron’s Goods soup noodles (or any of their pastas or a GF/vegan pasta would work!) 4 tbsp butter or vegan butter 1 […]
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This recipe works for all vegetables! (Nutrient content will vary based on size of veggies, veggies used, and serving size. Feel free to experiment with the vegetables you use!) Ingredients 1 large russet potato, chopped 1 yellow squash, chopped 1 zucchini, chopped 1 small onion, chopped into large pieces 1 cup baby carrots, cut in […]
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(Yields: 5 servings; 201 kcal, 16.7g fat, 13g carb, 2.7g pro per 1/2 cup serving) Ingredients 1 medium butternut squash 1/8 cup olive oil 1 tbsp minced garlic 1 tsp salt 1/2 tsp black pepper 1 tbsp brown sugar 4 tbsp butter 2 cups vegetable broth Directions Preheat oven to 395 degrees F. Cover a […]
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(Yields: 10 servings; 112 kcal, 0gm fat, 28.5g carb, 11.1g pro per serving) Ingredients 1 lb dried black eyed peas 1 tbs vegetable broth 1 tsp salt 1 tsp dried parsley 3/4 tsp paprika 1/2 tsp dried thyme 1/2 tsp dried oregano 1/2 tsp black pepper 1/8 tsp liquid smoke Directions Preheat the oven to […]
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(Yields 1 serving; 500 kcal, 7.8g fat, 86g carb, 18.7g pro per serving) Ingredients Directions Want a nutrition plan that’s specific for your body and individualized nutritional needs? Want to know how much and what to be eating each day? Our personalized high-touch coaching program, Nourished Nutrition Breakthrough was designed just for you! You’re TIRED […]
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Serving size + nutritional facts dependent on amount of ingredients used Ingredients 4 tbsp olive oil 1 onion, thinly sliced bell pepper, thinly sliced mushroom, thinly sliced salt pepper 4-6 tbsp balsamic vinegar dependent on amount of veggies used Directions In a large skillet over medium high heat, add olive oil. Once pan Is hot, […]
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(Yields 5 serving; 135 kcal, 8.9g fat, 10.6g protein, 4.2g carb per serving) Ingredients 2 tbs nutritional yeast 1 tbs soy sauce 1 tbs olive oil 1 tsp chili powder 1/2 tsp garlic powder 1 block extra-firm tofu, drained Directions Preheat oven to 350. Line a latch baking sheet with parchment paper. Mix nutrition yeast, […]
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(Yields 12 servings, 76 kcal, 5.3g fat, 6g protein, 1.2g carbs per 2 egg bite serving) Ingredients Directions Looking to make reaching your nutrition goals doable and simple for your routine? Watch our program video now to learn about our unique 3-phased approach that focuses in on mindset, mindfulness, and metabolism.
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(Yields 4-6 servings, 175 kcal, 4g fat, 7g protein, 27.9g carb per 2 cup serving) Ingredients 1 lb brussels, shredded (I used a food processor) 1 cup red cabbage, shredded 2 cups carrots, shredded 1 cup red onion, shredded 1/2 cup low-sodium soy sauce 1 tbsp sesame oil 2 tbsp rice vinegar 2 cloves garlic, […]
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(Yields 10 servings, 224 calories, 8.1g fat, 6g pro, 32.7g carb per serving) Ingredients 1 and 3/4 cups milk (dairy or nondairy) 2 large eggs 1/2 cup maple syrup 1/4 cup unsalted butter, melted 1/4 cup unsweetened applesauce 3 cups old-fashioned oats 1 tsp baking powder 1 tsp ground cinnamon 1 tsp pure vanilla extract […]
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(Yields 12 servings, 341 calories, 3.7g fat, 17.9g protein, 60.2g carb per 1 cup serving) Ingredients 2 tbs extra virgin olive oil 2 medium yellow onions, chopped 4 cloves garlic, minced 2 tbs chili powder 1 tbs Chipotle chili powder 1 tbs smoked paprika 1 tbs dried oregano 2 tsp ground cumin 1/2 tsp ground […]
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(Yields 12 servings, 2 Tbsp per serving; 32 kcal, 2.4g fat, 2.3g carb, 0.9g protein per serving) Ingredients 1 ripe avocado 1 cup plain soymilk 3 tbsp lemon juice 2 tsp white wine vinegar 2-3 cloves garlic 1/2 tsp dried dill 1/2 tsp dried parsley 1/2 tsp onion powder Salt to taste Directions In blender […]
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