Pescatarian
(Makes 1 serving) Ingredients One zucchini 2 eggs Flour ½-1 cup of breadcrumbs ¼ cup of Nutritional yeast Garlic powder to taste Directions Slice zucchini into “fries” Combine breadcrumbs, nutritional yeast and garlic powder in a bowl Crack eggs into another bowl and mix Coat pieces of zucchini with flour Dip into egg mixture and […]
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These apple rings make for a sweet pick-me-up during the day, or even as a yummy dessert! They’ll be sure to satisfy you as they have a good balance of carbohydrates, protein, and fat. Snacking has never been so delicious! Be sure to get creative with your favorite toppings! (Makes 1 serving) Ingredients 1 medium […]
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(Makes 1 serving) Ingredients 1 serving of extra firm tofu 1/2 tablespoon of olive oil ½ tablespoon of sesame oil 1 tablespoon of coconut aminos (can sub for soy sauce) Garlic powder to taste Directions Drain a block of extra firm tofu Cut one serving into cubes Throw the cubes in a bowl and cover […]
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(Makes 1 serving) Ingredients 1/2 cup old fashioned rolled oats 3/4 cup milk (or DF milk) 1 teaspoon vanilla extract ½ teaspoon ground cinnamon ⅛ teaspoon ground ginger 2 tablespoons chopped peaches 1 scoop protein powder Other add ons: nut butter Directions Combine all ingredients in a tupperware container or mason jar. Put into fridge and let sit overnight.
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(Makes 2 servings) Ingredients 1 cup of cooked quinoa 1 cup of greens (we used a kale and cabbage mix) ½ cup of edamame ⅓ cup of shredded carrots 1 chopped cucumber ¼ cup of cashews Dressing of choice (we used a sesame ginger dressing) Pro tip: drizzle nut butter or sunflower butter on top […]
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These are the easiest muffins you will ever make! They are delicious to have for breakfast, a snack, or for dessert. Packed with apple and cinnamon flavor, these will be your favorite to have on hand during the fall season. (Makes 12 muffins) Ingredients One box of cake mix (yellow cake or spiced cake) 1 […]
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(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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(Makes 1 serving) Ingredients Directions Calories: 232 Total Fat: 10g Saturated Fat: 2.3g Cholesterol: 0mg Sodium: 100mg Total Carbohydrates: 33.6g Fiber: 4.6g Total Sugars: 9.2g Protein: 7.5g Calcium: 195mg Iron: 4mg Potassium: 831 mg If you’re looking to fix your metabolism for good with sustainable habits that are doable and are proven to work, check out our unique 3-phased […]
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These banana pancake bites are sure to hit the spot the next time you’re in the mood for a sweet breakfast or brunch! They’re super easy to make and I’m sure they’ll be a favorite for you and your entire family! (Makes 1 serving) Ingredients ½ cup of you favorite pancake mix (we used kodiak […]
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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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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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