Vegan
An easy and adaptable lunch or dinner for all of you who are running on a busy schedule! We love the versatility of this meal – you can swap the eggs for another protein source like chickpeas, beans, tofu, or chicken. (Makes 1 serving) Ingredients 2 eggs (or swap another protein source like chickpeas) ¼ […]
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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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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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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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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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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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Tacos don’t always have to have meat – switch it up by cooking with some vegetarian protein sources! Mushrooms have protein, fiber, and antioxidants in them. (Serves 4) Ingredients 2 tbsp olive oil 1 package mushrooms, chopped 1 small head of cabbage, chopped 1/2 cup water (plus more, if needed) 2 cups spinach 3 cloves […]
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Hummus is one of our favorites because of many reasons – it’s delicious (duh,) but it’s also packed with fiber AND protein! Making it the perfect combination for a snack, as is on a sandwich, or as a dip at cocktail hour. (Yields 12; 130 kcal, 4g pro, 11g carb, 8g fat per serving) 2 […]
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This smoothie is perfect for post-workout to repair and build stronger muscles. (Makes 1 smoothie) 1/2 frozen banana 1/4 cup frozen berries 1 scoop peanut butter powder or regular peanut butter 1 scoop vanila protein powder 1 handful greens Cow’s milk to cover (or sub alternate milk) Instructions Add all ingredients to a blender. Blend […]
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The perfect combination for a sweet treat – fiber and protein! (Serves 12; 140 kcal, 2g pro, 20g carb, 8g fat per serving) 3 ripe bananas 2 tbsp smooth peanut butter 1 cup chocolate chips (dairy-free choc chips if desired) 1 tbsp coconut oil Instructions Slice bananas into ¼ inch chips Place sliced bananas onto […]
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