Vegetarian

Mango Banana Chia Seed Smoothie

By nourished / July 25, 2023 / Comments Off on Mango Banana Chia Seed Smoothie

This Mango Banana Chia Seed Smoothie is perfect for a quick breakfast or snack in less than 5 minutes! Yields 1 serving Ingredients Instructions 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 approach, Nourished Nutrition Breakthrough. Do you feel confused […]

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Protein Packed Peanut Butter Overnight Oats

By nourished / July 23, 2023 / Comments Off on Protein Packed Peanut Butter Overnight Oats

Hop right out of bed and grab these ready-to-go overnight oats that will start your day with a boost of protein and fiber! Yields 2 servings; 380 calories, 13.6g fat, 47g carbs, 18.6g protein Ingredients Instructions Pro tips: If you’re looking to fix your metabolism for good with sustainable habits that are doable and are […]

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4-Ingredient Chicken Farro Bowl

By nourished / July 23, 2023 / Comments Off on 4-Ingredient Chicken Farro Bowl

To make this hearty grain bowl, grab the Mediterranean salad kit from Trader Joe’s (or really from any grocery store!) Then, top the kit with farro and chicken for a high-protein lunch or dinner that’s ready in minutes. We added avocado for a healthy fat source + one of our favorite Trader Joe’s dressings, the […]

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Tahini Date Smoothie

By nourished / July 21, 2023 / Comments Off on Tahini Date Smoothie

Looking to add a delicious and nutritious option to your meal plan? This Tahini Date Smoothie is a perfect choice from your fav nutrition coach (hi it’s me!) Packed with protein and natural sweetness from dates, this smoothie is not only a great breakfast but also a satisfying snack to keep you energized throughout the […]

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Lemon Pesto Summer Salad

By nourished / July 11, 2023 / Comments Off on Lemon Pesto Summer Salad

I saw that Trader Joe’s came out with a new sauce, Lemon Pesto, so I had to try it! This Lemon Pesto Summer Salad is the perfect side dish for your next summer BBQ or an easy weekday meal that is packed with veggies . Yields: 8 servings Ingredients Instructions Do you want to optimize […]

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Greek Yogurt Banana Cake

By nourished / July 7, 2023 / Comments Off on Greek Yogurt Banana Cake

Yields 12 servings Ingredients Instructions 188 calories, 8.7g fat, 22g carbs, 4.9g protein per serving Do you want to optimize your metabolism so you can increase energy, lose weight, and feel more confident in your own body? Do you feel confused about all of the nutrition information out there, such as what and how much […]

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Strawberry Feta Spinach Salad

By nourished / July 5, 2023 / Comments Off on Strawberry Feta Spinach Salad

We’re all about a fresh summer salad! The combination of the strawberries and feta in this is *chef’s kiss.* Give it a try and pair it with your favorite protein source! Yields: 4 Ingredients Instructions Do you want to optimize your metabolism so you can increase energy, lose weight, and feel more confident in your […]

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Cottage Cheese Mac & Cheese

By nourished / June 22, 2023 / Comments Off on Cottage Cheese Mac & Cheese

This mac and cheese recipe utilizes cottage cheese to make a high protein dish. It’s perfect to use as a side along with dinner! Yields 9 servings Ingredients Instructions Calories: 202 Total Fat: 6.5g Saturated Fat: 3.4g Cholesterol: 17mg Sodium: 260mg Total Carbohydrates: 23g Dietary Fiber: 2.4g Total Sugars: 3.8g Protein: 13.6g Vitamin D: 1mcg […]

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Refreshing Greek Salad

By nourished / June 18, 2023 / Comments Off on Refreshing Greek Salad

This simple salad is the perfect dish to enjoy on a hot summer day. Great on its own and as a side! )Yields 8 servings) Ingredients Instructions 147 calories, 10.7g fat, 10.2g carb, 4.3g protein per serving Do you want to optimize your metabolism so you can increase energy, lose weight, and feel more confident […]

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Caprese Quinoa Salad

By nourished / June 16, 2023 / Comments Off on Caprese Quinoa Salad

This quinoa salad is refreshing for hot summer months and is an easy side or as a main dish with additional protein like salmon, chicken, or chickpeas! (Servings: 4) Ingredients Instructions Do you want to optimize your metabolism so you can increase energy, lose weight, and feel more confident in your own body? Do you […]

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No Bake Cookie Dough & Cake Batter Protein Bars

By nourished / June 16, 2023 / Comments Off on No Bake Cookie Dough & Cake Batter Protein Bars

Looking for a sweet treat? These bars combine a delicious cookie dough and sweet cake batter that don’t require baking! Cashew butter is full of monounsaturated fats, minerals, and vitamins and is a great plant based protein. As it is one of the main ingredients in this recipe it will provide you with many healthy […]

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Aifryer Black Bean and Veggie Taquitos

By nourished / May 30, 2023 / Comments Off on Aifryer Black Bean and Veggie Taquitos

Do you work a job that leaves you coming home late and starving? This easy sheet pan fried rice recipe is a super easy way to meal prep a dinner for this exact scenario or if you are ever feeling lazy! With just throwing all of the ingredients onto one tray and popping it into the oven, you can shower, finish up work, or begin a movie during the cooking time. Fried rice also reheats super well, and tastes just as fresh as when you first made it! Add in chicken or tofu for extra protein!

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French Toast Bake

By nourished / May 17, 2023 / 0 Comments

Do you work a job that leaves you coming home late and starving? This easy sheet pan fried rice recipe is a super easy way to meal prep a dinner for this exact scenario or if you are ever feeling lazy! With just throwing all of the ingredients onto one tray and popping it into the oven, you can shower, finish up work, or begin a movie during the cooking time. Fried rice also reheats super well, and tastes just as fresh as when you first made it! Add in chicken or tofu for extra protein!

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Meal-Prep Vegetarian Sheet Pan Fried Rice

By nourished / April 24, 2023 / 0 Comments

Do you work a job that leaves you coming home late and starving? This easy sheet pan fried rice recipe is a super easy way to meal prep a dinner for this exact scenario or if you are ever feeling lazy! With just throwing all of the ingredients onto one tray and popping it into the oven, you can shower, finish up work, or begin a movie during the cooking time. Fried rice also reheats super well, and tastes just as fresh as when you first made it! Add in chicken or tofu for extra protein!

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Mediterranean Chickpea Salad

By nourished / April 13, 2023 / 0 Comments

This simple chickpea salad has become a staple for me because it takes less than 10 to make and is packed with nutrients and flavors! (Makes 4 servings) Ingredients 1 (15 ounce) can of chickpeas, rinsed and drained 1/4 cup diced red onion 1 pint grape tomatoes, halved 1/3 cup pitted kalamata olives, chopped (optional) 1 medium cucumber, chopped 8 ounces […]

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Vegan Chickpea Rice Soup

By nourished / April 7, 2023 / 0 Comments

We love this easy soup recipe because it utilizes chickpeas which are a great source of plant-based protein. Try straining the chickpeas and rinse them under water to lower the sodium amount! (Makes 5 servings) Ingredients ½ onion, diced 4 carrots, peeled and chopped 2 cloves garlic, minced 4 cups low sodium vegetable stock 1 […]

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Protein Cinnamon Rolls

By nourished / March 28, 2023 / 0 Comments

Believe it or not, one of the most delicious desserts known as cinnamon rolls can actually be made with simple, healthy ingredients, and contain high amounts of protein! Enjoy! (Makes 6 servings) Ingredients Dough ½ cup self rising flour ⅓ cup nonfat greek yogurt 2 tsp vanilla extract 1 scoop vanilla whey protein powder Filling […]

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Chocolate Avocado Cookies

By nourished / March 21, 2023 / 0 Comments

These chocolate avocado cookies are filled with healthy fats, making them a great snack or dessert. Try crumbling one on top of greek yogurt for a protein filled, chocolatey snack! (Makes 12 servings) Ingredients Instructions Calories: 123 Total Fat: 5.2g Saturated Fat: 2.2g Cholesterol: 15mg Sodium: 118mg Total Carbohydrate: 18.6g Dietary Fiber: 2.6g Total Sugars: […]

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Berry Energy Balls

By nourished / March 17, 2023 / 0 Comments

These berry energy balls are a great breakfast or snack to meal prep for the week. Not only are they filled with nutritious ingredients, they are a great source of energy to boost your day!  (Makes 6 energy balls) Ingredients 3 tbsp almond butter 2 dates ¼ cup oats ⅔ cup of coconut ¼ cup […]

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Blueberry Almond Runner’s Smoothie

By nourished / March 14, 2023 / 0 Comments

This smoothie combines some of our favorite ingredients to optimize your health as a pre or post-workout snack! (Makes 1 smoothie) Ingredients 1 frozen banana 0.25 cup frozen blueberries  0.5 Tbsp almond butter About a 0.5 cup of milk (add more if you want it o be thinner) 0.5 Tbsp flaxseed meal 0.5 Tbsp chia seed 1 Tbsp protein powder (to use after a […]

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Easy Meal Prep Quiche

By nourished / March 7, 2023 / 0 Comments

The easiest quiche recipe that we love for a weekend breakfast or meal prepped meal. (Serves 6 people) Ingredients 1 refrigerated pie crust 2 handfuls of spinach 2 handfuls of cherry tomatoes, sliced in half 2 green onions, chopped 5 large eggs 3/4 cup milk (I used 1%) Salt Pepper Instructions Preheat oven to 350 […]

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