Gluten-Free
(Makes 1 serving) Ingredients 1 piece of toast (we recommend whole wheat) Ricotta 1 – 2 figs, sliced Honey to drizzle Directions Toast piece of bread. Spread ricotta on piece of bread – about 1-3 tbsp worth. Put figs on top of ricotta. Drizzle honey on top.
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An easy high protein and high fiber snack! (Makes 3 servings) Ingredients One can of chickpeas 1 tablespoon of olive oil Salt, pepper and garlic powder to taste Directions Drain and rinse one can of chickpeas Drizzle olive oil over the chickpeas Season with salt, pepper and garlic powder Mix well so they are evenly […]
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An easy weeknight recipe that uses minimal ingredients to make a balanced meal. (Makes 4 servings) Ingredients 1 lb lentils 6 garlic cloves 2 medium tomatoes 1 tbsp ground ginger 2 handful of spinach or other greens 2 tbsp lemon juice 2 pats of butter Salt and pepper to taste Directions Combine the lentils, tomato, […]
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Nothing is easier than a one pan meal. This meal only requires a short time to cut the ingredients, then all you have to do is place it in the oven. It’s a crowd pleaser for your family or it’s great to make in bulk to eat for meal prep. Packed with veggies, protein, and […]
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This recipe uses up any veggies you have in your fridge and can be served on top of quinoa, brown rice, or as is! (Serves 2-4, depending on how many fillets you cook) Ingredients 1 cod fillet per person 2 pats of butter Cut up veggies and/or greens 1/2 cup of vegetable or chicken stock […]
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Hard boiled eggs can be annoying to make and peel, but this recipe makes it easy! (Servings depend on how many eggs you choose!) Ingredients Eggs Directions Add the eggs to a saucepan and cover with water. There should be an inch or two above the egg. If eggs are crowded, the more water you […]
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This recipe uses protein powder, making it a high-protein breakfast, snack, or post-workout meal. (Makes 1 serving) Ingredients 1/2 cup oats 1 cup milk (we use cow’s milk, can use a DF alternative) 1 scoop protein powder – we love this one (use code NOURISHEDROUTES for $ off too!) 1 tbsp vanilla extract Optional toppings: […]
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An easy make ahead breakfast, snack, lunch or post workout idea! (Makes 1 serving) Ingredients One serving (or small container) of greek yogurt of choice 1 serving of Granola of choice Mix-ins of choice! We used banana, strawberries, blueberries, coconut, honey and cinnamon Directions Grab a jar and layer in your granola, greek yogurt and […]
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Everyone knows the best part of making cookies is eating the extra dough! We’ve made our own version of edible dough that you can keep on hand for your sweet tooth! We added protein powder to make it more satiating, but you don’t have to! (Makes about 6 servings) Ingredients 1 cup oat flour (store […]
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Kid or adult-approved, these pancakes are protein-heavy and a delicious breakfast or snack option! (Makes 3-4 pancakes) Ingredients ½ cup of rolled oats ½ a ripe banana 1 egg 1 scoop of protein powder (any flavor) 1 tsp of baking powder Cinnamon to taste A dash of almond milk to blend Optional blueberries Directions Add […]
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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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Put this on your favorite protein like chicken or salmon or use as a sauce on your next pasta night! (Makes 1 2/3 cups of pesto) Ingredients 2 cups packed basil leaves 2 tbsp walnuts 3 garlic cloves (or 1 tsp garlic powder) 1/2 cup olive oil 1/2 cup finely grated parmesan cheese Salt to taste Directions […]
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This healthier fruit dip makes fruit even more delicious! It is high in protein so it will ensure that you are full and satisfied. Try it with apples, strawberries, bananas, pretzels, anything! (Makes 1 serving) Ingredients ½ cup vanilla greek yogurt 1 tablespoon peanut butter 1 tablespoon maple syrup Directions Combine all ingredients in a […]
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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 zucchini pizzas are a delicious and familiar way to get in an extra serving of vegetables. They don’t take long to make, and they can be made in bulk to have for meal prep! Feel free to be as creative as you want with toppings! (Makes 2 servings) Ingredients 2 medium zucchini ½ cup […]
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