Ingredients:

2 lbs boneless, skinless chicken thighs

3 tablespoons olive oil

2 tablespoons fresh lemon juice

4 cloves garlic, minced

2 teaspoons dried oregano

1 teaspoon dried rosemary

1 teaspoon paprika

1 teaspoon salt

½ teaspoon black pepper

1 cup dry quinoa

2 cups chicken broth

2 cups cherry tomatoes

2 medium zucchini, diced

1 large red onion, cut into wedges

1 English cucumber, sliced

½ cup Kalamata olives, pitted and halved

4 oz feta cheese, crumbled

¼ cup fresh parsley, chopped

Additional lemon wedges for serving

Directions:

• Preheat oven to 425°F.
• In a large bowl, whisk together 2 tablespoons olive oil, lemon juice, garlic, oregano, rosemary, paprika, salt, and pepper.
• Add chicken thighs to the marinade, turning to coat. Let marinate for at least 30 minutes (or refrigerate overnight).
• Place chicken on a lined baking sheet and roast for 25-30 minutes until internal temperature reaches 165°F.
• Meanwhile, rinse quinoa and add to a pot with chicken broth. Bring to a boil, then reduce heat, cover, and simmer for 15 minutes until liquid is absorbed.
• On another baking sheet, toss cherry tomatoes, zucchini, and red onion with 1 tablespoon olive oil and a pinch of salt. Roast alongside the chicken for the last 20 minutes of cooking.
• Allow chicken to rest for 5 minutes, then slice.
• For meal prep: Divide quinoa among 4-5 containers. Top with sliced chicken and roasted vegetables. Store cucumber, olives, and feta in separate containers or small zip-top bags.
• When ready to eat, add fresh components and sprinkle with parsley and a squeeze of fresh lemon.

Ingredients:

2 lbs wild-caught salmon fillets

¼ cup low-sodium tamari or soy sauce

2 tablespoons honey

1 tablespoon fresh ginger, grated

3 cloves garlic, minced

2 cups short-grain brown rice

4 cups water

2 large carrots, julienned

1 English cucumber, julienned

½ cup rice vinegar

1 tablespoon honey

1 teaspoon salt

4 cups broccoli florets

2 ripe avocados (to be sliced day of eating)

2 tablespoons toasted sesame seeds

4 green onions, thinly sliced

For sriracha mayo:

½ cup mayonnaise

2 tablespoons sriracha

1 teaspoon lime juice

1 teaspoon honey

Directions:

• Preheat oven to 400°F and line a baking sheet with parchment paper.
• In a small bowl, whisk together tamari, honey, ginger, and garlic.
• Place salmon fillets on the prepared baking sheet and brush liberally with the glaze.
• Bake for 12-15 minutes until salmon flakes easily with a fork.
• Meanwhile, rinse brown rice and combine with water in a pot. Bring to a boil, then reduce heat, cover, and simmer for 40-45 minutes until tender.
• For quick pickles: In a bowl, combine rice vinegar, 1 tablespoon honey, and salt. Add julienned carrots and cucumbers, toss to coat, and let sit for at least 30 minutes.
• Steam broccoli florets for 5 minutes until bright green and tender-crisp.
• For sriracha mayo: Mix all ingredients in a small bowl and refrigerate until needed.
• For meal prep: Divide cooked rice among 4-5 containers. Break salmon into chunks and place on top of rice. Add steamed broccoli and drained pickled vegetables.
• Store sriracha mayo in small separate containers. Keep avocado whole until day of eating.
• When ready to eat, add sliced avocado, sprinkle with sesame seeds and green onions, and drizzle with sriracha mayo.

Ingredients:

2 lbs lean ground turkey

2 tablespoons olive oil

1 large onion, diced

4 cloves garlic, minced

2 bell peppers (any color), diced

8 oz mushrooms, sliced

2 teaspoons Italian seasoning

1 teaspoon dried basil

½ teaspoon red pepper flakes (optional)

1 teaspoon salt

½ teaspoon black pepper

2 tablespoons balsamic vinegar

1 28-oz can crushed tomatoes

4 medium zucchini (for noodles) or 12 oz whole grain pasta

2 cups cherry tomatoes

4 cups fresh spinach

½ cup grated parmesan cheese

¼ cup fresh basil leaves, thinly sliced

Directions:

• Heat 1 tablespoon olive oil in a large skillet over medium-high heat.
• Add ground turkey and cook, breaking up with a spoon, until browned and no longer pink, about 5-7 minutes.
• Add onion and garlic, cook for 2-3 minutes until softened.
• Add bell peppers and mushrooms, cook for another 5 minutes until vegetables begin to soften.
• Stir in Italian seasoning, dried basil, red pepper flakes, salt, and pepper.
• Add balsamic vinegar and crushed tomatoes. Simmer for 15-20 minutes, stirring occasionally.
• Meanwhile, if using pasta, cook according to package directions. If using zucchini, spiral into noodles.
• In a separate pan, heat remaining tablespoon of olive oil and add cherry tomatoes. Cook until they begin to burst, about 5 minutes.
• Add spinach to the tomatoes and cook just until wilted.
• For meal prep with zucchini noodles: Store turkey mixture, tomato-spinach mixture, and raw zucchini noodles in separate containers.
• For meal prep with pasta: Toss pasta with a small amount of olive oil and store separately from other components.
• When ready to eat: If using zucchini noodles, heat turkey mixture and then lightly sauté zucchini noodles for 1-2 minutes before combining. If using pasta, reheat all components before combining.
• Top with parmesan cheese and fresh basil before serving.

Ingredients:

3 lbs grass-fed beef chuck roast

2 tablespoons olive oil

2 teaspoons cumin

2 teaspoons chili powder

1 teaspoon oregano

1 teaspoon salt

½ teaspoon black pepper

1 large onion, diced

4 cloves garlic, minced

1 14-oz can diced tomatoes

1 cup beef broth

3 large sweet potatoes, cubed

2 tablespoons olive oil

1 teaspoon smoked paprika

½ teaspoon salt

2 15-oz cans black beans, drained and rinsed

1 teaspoon cumin

1 tablespoon lime juice

2 bell peppers, diced

1 red onion, diced

½ cup fresh cilantro, chopped

Lime wedges for serving

For guacamole:

3 ripe avocados

1 jalapeño, seeded and minced

¼ cup red onion, finely diced

2 tablespoons fresh lime juice

¼ cup cilantro, chopped

Salt to taste

Directions:

• Preheat oven to 400°F.
• In a small bowl, mix cumin, chili powder, oregano, salt, and pepper.
• Rub beef chuck roast with olive oil, then coat with the spice mixture.
• Heat a large Dutch oven or oven-safe pot over medium-high heat. Add the roast and brown on all sides, about 3-4 minutes per side.
• Add diced onion and garlic around the roast and cook for 2 minutes.
• Pour in diced tomatoes and beef broth. Bring to a simmer.
• Cover and transfer to oven. Roast for 3-4 hours until meat is very tender, or transfer to a slow cooker and cook on low for 6-8 hours.
• When beef is nearly done, toss sweet potato cubes with olive oil, smoked paprika, and salt.
• Spread on a baking sheet and roast at 400°F for 25-30 minutes until tender and caramelized.
• In a small saucepan, heat black beans with cumin and lime juice until warmed through.
• When beef is done, remove from liquid and shred with two forks. Return to the pot with some of the cooking liquid to keep moist.
• For guacamole: Mash avocados with a fork. Mix in jalapeño, red onion, lime juice, cilantro, and salt. Store with plastic wrap pressed directly on surface to prevent browning.
• For meal prep: Divide shredded beef among 5 containers. Add roasted sweet potatoes, seasoned black beans, diced bell peppers, and red onion.
• Store guacamole in separate containers with plastic wrap pressed directly on surface, or freeze in ice cube trays for single portions.
• When ready to eat: Heat beef, sweet potatoes, and beans. Top with guacamole, fresh cilantro, and a squeeze of lime.

Ingredients:

2 lbs ground lamb

½ cup breadcrumbs

1 egg

4 cloves garlic, minced

1 shallot, finely minced

2 teaspoons dried oregano

2 tablespoons fresh mint, chopped

½ teaspoon ground cinnamon

1 teaspoon salt

½ teaspoon black pepper

1 cup bulgur wheat or quinoa

2 cups water or broth

2 cups cucumber, diced

2 cups cherry tomatoes, halved

1 small red onion, thinly sliced

5 whole wheat pita breads

Extra fresh mint and dill for garnish

For tzatziki sauce:

2 cups Greek yogurt

1 cucumber, grated and squeezed dry

2 tablespoons fresh dill, chopped

2 tablespoons fresh lemon juice

1 clove garlic, minced

½ teaspoon salt

Directions:

• Preheat oven to 400°F and line a baking sheet with parchment paper.
• In a large bowl, combine ground lamb, breadcrumbs, egg, garlic, shallot, oregano, mint, cinnamon, salt, and pepper. Mix gently with hands until just combined.
• Form mixture into about 20-25 meatballs, about 1½ inches in diameter.
• Place meatballs on prepared baking sheet and bake for 15-18 minutes until cooked through (internal temperature of 160°F).
• Meanwhile, rinse bulgur wheat or quinoa. Add to a pot with water or broth, bring to a boil, then reduce heat, cover, and simmer until liquid is absorbed (about 15 minutes for quinoa, 10-12 minutes for bulgur).
• For tzatziki: Mix all ingredients in a bowl and refrigerate until needed.
• For meal prep: Allow meatballs to cool completely. Divide meatballs and cooked grain among 5 containers.
• Store cucumber, tomatoes, and red onion in separate containers.
• Store tzatziki sauce in small containers and pita bread in zip-top bags.
• When ready to eat: Warm meatballs and pita bread separately. Fill pita with meatballs, grains, vegetables, and a generous dollop of tzatziki sauce. Garnish with additional fresh herbs.

Tools Needed:

Grill or grill pan*

Small bowl for dressing

Salad bowl*

Ingredients:

1 lb flank steak

3 medium beets, roasted and sliced

5 oz arugula

½ cup goat cheese crumbles

2 tbsp prepared horseradish

¼ cup sour cream

2 tbsp apple cider vinegar

2 tbsp olive oil

Salt and pepper

Directions:

• Season steak with salt and pepper. Grill to medium-rare (about 5 minutes per side). Let rest and slice thin.
• Whisk horseradish, sour cream, vinegar, and olive oil together.
• Toss arugula, beets, and goat cheese in a salad bowl.
• Top with steak slices and drizzle with horseradish dressing.

Tools Needed:

Roasting pan

Meat thermometer*

Chef’s knife

Cutting board

Ingredients:

1 whole chicken (about 4 lb)

1 bunch asparagus, trimmed

1 lb baby potatoes, halved

4 tbsp olive oil

2 tbsp fresh rosemary, chopped

2 tbsp fresh thyme, chopped

1 lemon, quartered

5 cloves garlic, smashed

Salt and pepper to taste

Directions:

• Preheat oven to 425°F (220°C).
• Rub chicken with 2 tbsp olive oil, salt, pepper, rosemary, and thyme. Stuff with lemon and garlic.
• Toss potatoes in 1 tbsp olive oil, salt, and pepper. Scatter around the chicken in the roasting pan.
• Roast chicken for 45 minutes.
• Add asparagus tossed in 1 tbsp olive oil around the chicken. Roast another 10-15 minutes, until chicken reaches 165°F internally.
• Rest 10 minutes, carve, and serve with veggies.

Tools Needed:

Cast-iron skillet

Tongs

Saucepan

Ingredients:

4 bone-in pork chops (about 6 oz each)

2 cups apple cider

1 tbsp Dijon mustard

1 bunch kale, stemmed and chopped

3 cloves garlic, minced

2 tbsp butter

2 tbsp olive oil

Salt and pepper to taste

Directions:

• Heat olive oil in skillet over medium-high. Season pork chops with salt and pepper.
• Sear chops 4-5 minutes per side. Remove and rest.
• In same pan, add apple cider and mustard. Simmer 5 minutes until syrupy.
• Meanwhile, sauté garlic in butter in a saucepan. Add kale, cook until wilted (about 5-7 minutes).
• Serve pork chops with cider glaze and braised kale.

Tools Needed:

Grill or grill pan

Mixing bowls

Spatula

Ingredients:

1 lb ground beef

1 tsp cumin

1 tsp paprika

½ tsp cinnamon

1 cup plain Greek yogurt

¼ cup fresh mint, chopped

1 zucchini, sliced lengthwise

2 tbsp olive oil

Salt and pepper

Burger buns

Directions:

• Preheat grill to medium-high.
• Mix beef with cumin, paprika, cinnamon, salt, and pepper. Form 4 patties.
• Grill patties 4 minutes per side. Grill zucchini until charred, about 2 minutes per side.
• Stir mint into yogurt.
• Serve burgers on buns with mint yogurt and grilled zucchini.

Prep time: 10 minutes | Cook time: 30 minutes | Serves: 4

Tools Needed:

10-inch ovenproof skillet

Whisk

Mixing bowl

Ingredients:

8 large eggs

½ cup heavy cream

1 cup snap peas, trimmed

1 cup baby spinach

1 cup cherry tomatoes, halved

4 oz goat cheese, crumbled

2 tbsp olive oil

Salt and pepper

Directions:

• Preheat oven to 375°F (190°C).
• Whisk eggs, cream, salt, and pepper.
• Heat olive oil in skillet, sauté peas, spinach, and tomatoes 2-3 minutes.
• Pour egg mixture over veggies. Top with goat cheese.
• Bake 15-18 minutes until puffed and set. Slice and serve warm.

Prep time: 10 minutes | Cook time: 15 minutes | Serves: 4

Ingredients:

4 salmon fillets (5-6 oz each)

2 tablespoons olive oil

3 cloves garlic, minced

1 lemon, thinly sliced

2 tablespoons fresh dill, chopped

1 tablespoon fresh parsley, chopped

1 teaspoon dried oregano

Salt and freshly ground black pepper

1 cup cherry tomatoes, halved

¼ cup kalamata olives, pitted and halved

¼ cup feta cheese, crumbled (optional)

Instructions:

• Preheat your oven to 400°F (200°C).
• Line a baking sheet with parchment paper.
• Place salmon fillets on the baking sheet and brush with olive oil.
• In a small bowl, combine garlic, dill, parsley, and oregano.
• Sprinkle the herb mixture over the salmon fillets.
• Arrange lemon slices, cherry tomatoes, and olives around the salmon.
• Season everything with salt and pepper.
• Bake for 12-15 minutes until salmon flakes easily with a fork.
• If using, sprinkle with feta cheese before serving.
• Serve with a side of quinoa or roasted vegetables.

Prep time: 15 minutes | Cook time: 25 minutes | Serves: 4

Ingredients:

2 large sweet potatoes, peeled and cubed

1 red bell pepper, sliced

1 red onion, sliced

2 tablespoons olive oil

1 teaspoon cumin

1 teaspoon paprika

½ teaspoon chili powder

Salt and pepper to taste

2 cups cooked quinoa

1 (15 oz) can black beans, drained and rinsed

1 avocado, sliced

¼ cup cilantro, chopped

2 tablespoons lime juice

4 tablespoons plain Greek yogurt

Instructions:

• Preheat oven to 425°F (220°C).
• Toss sweet potatoes, bell pepper, and red onion with olive oil, cumin, paprika, chili powder, salt, and pepper.
• Spread on a baking sheet and roast for 20-25 minutes, stirring halfway through.
• While vegetables are roasting, warm black beans in a small saucepan over medium heat.
• To assemble bowls, place ½ cup quinoa in each bowl.
• Top with roasted vegetables, black beans, avocado slices, and cilantro.
• Drizzle with lime juice and a dollop of Greek yogurt

Prep time: 10 minutes | Cook time: 25 minutes | Serves: 4

Ingredients:

4 boneless, skinless chicken breasts (about 1.5 lbs)

3 tablespoons olive oil, divided

4 cloves garlic, minced

2 lemons (1 juiced, 1 sliced)

1 tablespoon fresh rosemary, chopped

1 tablespoon fresh thyme leaves

1 teaspoon dried oregano

Salt and pepper to taste

2 bunches broccolini, ends trimmed

2 tablespoons chicken broth

Red pepper flakes (optional)

Instructions:

• Preheat oven to 375°F (190°C).
• In a bowl, mix 2 tablespoons olive oil, garlic, lemon juice, rosemary, thyme, oregano, salt, and pepper.
• Place chicken breasts in a baking dish and pour marinade over them.
• Arrange lemon slices on and around the chicken.
• Bake for 20-25 minutes until chicken reaches an internal temperature of 165°F.
• Meanwhile, heat remaining olive oil in a large skillet over medium-high heat.
• Add broccolini and sauté for 2 minutes.
• Add chicken broth, cover, and steam for 3-4 minutes until bright green and tender-crisp.
• Season with salt, pepper, and red pepper flakes if desired.
• Serve chicken with broccolini on the side.

Prep time: 15 minutes | Cook time: 30 minutes | Serves: 6

Ingredients:

2 tablespoons coconut oil

1 large onion, diced

3 cloves garlic, minced

1 tablespoon fresh ginger, grated

2 tablespoons curry powder

1 tablespoon turmeric

1 teaspoon cumin

¼ teaspoon cayenne pepper (adjust to taste)

2 cups red lentils, rinsed

1 (14 oz) can diced tomatoes

1 (14 oz) can light coconut milk

3 cups vegetable broth

2 cups baby spinach

¼ cup fresh cilantro, chopped

1 lime, cut into wedges

Salt to taste

Instructions:

• Heat coconut oil in a large pot over medium heat.
• Add onion and sauté until translucent, about 5 minutes.
• Add garlic and ginger, cook for 1 minute until fragrant.
• Stir in curry powder, turmeric, cumin, and cayenne pepper.
• Add lentils, diced tomatoes, coconut milk, and vegetable broth.
• Bring to a boil, then reduce heat and simmer for 20-25 minutes until lentils are tender.
• Stir in spinach and cook until wilted, about 2 minutes.
• Season with salt to taste.
• Serve garnished with cilantro and lime wedges.
• Optional: Serve with brown rice or whole grain naan.

Prep time: 15 minutes | Cook time: 25 minutes | Serves: 4

Ingredients:

1 pork tenderloin (about 1.5 lbs)

3 tablespoons olive oil, divided

2 tablespoons Dijon mustard

1 tablespoon honey

2 cloves garlic, minced

1 tablespoon fresh thyme leaves

1 lb baby potatoes, halved

2 large carrots, cut into 1-inch pieces

1 red onion, cut into wedges

1 tablespoon balsamic vinegar

Salt and pepper to taste

Instructions:

• Preheat oven to 425°F (220°C).
• In a small bowl, mix 1 tablespoon olive oil, Dijon mustard, honey, garlic, and thyme.
• Place pork tenderloin on one side of a large sheet pan and brush with the mustard mixture.
• In a bowl, toss potatoes, carrots, and onion with remaining olive oil, balsamic vinegar, salt, and pepper.
• Arrange vegetables on the other side of the sheet pan.
• Roast for 20-25 minutes, until pork reaches an internal temperature of 145°F and vegetables are tender.
• Let pork rest for 5 minutes before slicing.
• Serve sliced pork with roasted vegetables.

Prep time: 20 minutes | Cook time: 15 minutes | Serves: 4

Ingredients:

8 oz buckwheat soba noodles

14 oz extra-firm tofu, pressed and cubed

2 tablespoons sesame oil, divided

1 tablespoon cornstarch

1 red bell pepper, thinly sliced

2 carrots, julienned

2 cups snap peas, trimmed

3 green onions, sliced

2 tablespoons fresh ginger, minced

2 cloves garlic, minced

For the sauce:

3 tablespoons low-sodium tamari or soy sauce

2 tablespoons rice vinegar

1 tablespoon maple syrup

1 tablespoon tahini

1 teaspoon chili garlic sauce (optional)

1 tablespoon sesame seeds, plus more for garnish

Instructions:

• Cook soba noodles according to package directions. Rinse under cold water and set aside.
• Toss tofu cubes with cornstarch and a pinch of salt.
• Heat 1 tablespoon sesame oil in a large skillet or wok over medium-high heat.
• Add tofu and cook until golden and crispy on all sides, about 5-7 minutes. Remove from pan.
• In the same pan, add remaining sesame oil, bell pepper, carrots, and snap peas.
• Stir-fry for 3-4 minutes until vegetables are crisp-tender.
• Add ginger and garlic, cook for 1 minute until fragrant.
• In a small bowl, whisk together all sauce ingredients.
• Add noodles and tofu back to the pan, pour sauce over everything.
• Toss to combine and heat through, about 2 minutes.
• Garnish with green onions and additional sesame seeds.

Ingredients:

1 lb large shrimp, peeled and deveined

2 tablespoons olive oil

2 cloves garlic, minced

1 lime, zested and juiced

¼ cup cilantro, chopped

½ teaspoon cumin

¼ teaspoon cayenne pepper

Salt and pepper to taste

8 small corn tortillas

For the avocado slaw:

2 cups green cabbage, thinly sliced

1 cup red cabbage, thinly sliced

1 carrot, julienned

1 avocado, diced

2 tablespoons lime juice

2 tablespoons olive oil

1 tablespoon honey

¼ cup cilantro, chopped

Salt and pepper to taste

Instructions:

• In a bowl, combine olive oil, garlic, lime zest, lime juice, cilantro, cumin, cayenne, salt, and pepper.
• Add shrimp and toss to coat. Marinate for 15-30 minutes.
• Meanwhile, prepare the slaw: In a large bowl, combine green cabbage, red cabbage, and carrot.
• In a small bowl, whisk together lime juice, olive oil, honey, salt, and pepper.
• Pour dressing over cabbage mixture and toss to combine.
• Gently fold in avocado and cilantro. Set aside.
• Heat a grill or grill pan over medium-high heat.
• Grill shrimp for 2-3 minutes per side until pink and opaque.
• Warm tortillas on the grill for about 30 seconds per side.
• Assemble tacos: Place avocado slaw on tortillas, top with grilled shrimp, and garnish with additional cilantro if desired.

Prep time: 15 minutes | Cook time: 30 minutes | Serves: 4

Ingredients:

8 bone-in, skin-on chicken thighs

3 tablespoons olive oil, divided

2 tablespoons fresh rosemary, chopped

2 tablespoons fresh thyme leaves

4 cloves garlic, minced

1 lemon, zested

Salt and pepper to taste

1 red bell pepper, chunked

1 yellow bell pepper, chunked

1 zucchini, chunked

1 yellow squash, chunked

1 red onion, chunked

2 cups cherry tomatoes

Instructions:

• Preheat oven to 425°F (220°C).
• In a small bowl, mix 2 tablespoons olive oil, rosemary, thyme, garlic, lemon zest, salt, and pepper.
• Rub herb mixture all over chicken thighs.
• In a large bowl, toss all vegetables with remaining olive oil, salt, and pepper.
• Arrange vegetables around the edges of a large baking sheet.
• Place chicken thighs in the center of the sheet, skin side up.
• Roast for 25-30 minutes until chicken is cooked through (internal temperature of 165°F) and vegetables are tender.
• If desired, broil for the last 2-3 minutes to crisp chicken skin.
• Let rest for 5 minutes before serving.

Prep time: 15 minutes | Cook time: 20 minutes | Serves: 4

Ingredients:

1 lb salmon fillet

1 tablespoon olive oil

Salt and pepper to taste

1 cup quinoa, rinsed

2 cups water

4 cups baby spinach

1 cucumber, diced

1 cup cherry tomatoes, halved

1 avocado, sliced

¼ cup red onion, thinly sliced

¼ cup pumpkin seeds

¼ cup dried cranberries

For the lemon tahini dressing:

3 tablespoons tahini

2 tablespoons lemon juice

1 tablespoon olive oil

1 clove garlic, minced

1 tablespoon water (more as needed)

1 teaspoon honey

Salt and pepper to taste

Instructions:

• Preheat oven to 400°F (200°C).
• Place salmon on a baking sheet, brush with olive oil, and season with salt and pepper.
• Bake for 12-15 minutes until salmon flakes easily with a fork.
• Meanwhile, combine quinoa and water in a saucepan. Bring to a boil, then reduce heat, cover, and simmer for 15 minutes until water is absorbed.
• Prepare the dressing: Whisk together tahini, lemon juice, olive oil, garlic, water, honey, salt, and pepper until smooth.
• Assemble bowls: Place 1 cup spinach in each bowl, top with ½ cup cooked quinoa.
• Flake salmon and divide among bowls.
• Add cucumber, tomatoes, avocado, and red onion.
• Sprinkle with pumpkin seeds and dried cranberries.
• Drizzle with lemon tahini dressing

Prep time: 20 minutes | Cook time: 40 minutes | Serves: 6

Ingredients:

6 large bell peppers (any color), tops removed and seeded

1 cup farro, rinsed

2½ cups low-sodium chicken broth, divided

1 tablespoon olive oil

1 lb lean ground turkey

1 onion, diced

2 cloves garlic, minced

1 zucchini, diced

1 teaspoon dried oregano

1 teaspoon dried basil

½ teaspoon red pepper flakes (optional)

1 (14 oz) can diced tomatoes

2 tablespoons tomato paste

½ cup fresh parsley, chopped

¾ cup shredded part-skim mozzarella cheese

Salt and pepper to taste

Instructions:

• Preheat oven to 375°F (190°C).
• In a saucepan, combine farro and 2 cups chicken broth. Bring to a boil, then reduce heat, cover, and simmer for 25-30 minutes until tender.
• Meanwhile, place bell peppers in a baking dish. Add ¼ cup water to the bottom of the dish.
• Cover with foil and bake for 15 minutes.
• Heat olive oil in a large skillet over medium heat.
• Add ground turkey and cook until no longer pink, about 5-7 minutes.
• Add onion and garlic, cook for 3-4 minutes until softened.
• Add zucchini, oregano, basil, and red pepper flakes if using. Cook for 2-3 minutes.
• Stir in diced tomatoes, tomato paste, and remaining ½ cup chicken broth.
• Simmer for 5 minutes, then stir in cooked farro and parsley.
• Season with salt and pepper to taste.
• Remove bell peppers from oven and fill with turkey-farro mixture.
• Top each pepper with 2 tablespoons mozzarella cheese.
• Bake uncovered for 15-20 minutes until cheese is melted and peppers are tender.

Prep time: 15 minutes | Cook time: 20 minutes | Serves: 4

Ingredients:

4 cod fillets (5-6 oz each)

2 tablespoons olive oil, divided

2 tablespoons Dijon mustard

½ cup fresh breadcrumbs (preferably whole grain)

2 tablespoons fresh parsley, chopped

1 tablespoon fresh dill, chopped

1 teaspoon lemon zest

2 fennel bulbs, trimmed and sliced

1 pint cherry tomatoes

2 cloves garlic, thinly sliced

1 lemon, cut into wedges

Salt and pepper to taste

Instructions:

• Preheat oven to 425°F (220°C).
• On a large baking sheet, toss fennel slices, cherry tomatoes, and garlic with 1 tablespoon olive oil, salt, and pepper.
• Spread in an even layer and roast for 10 minutes.
• Meanwhile, in a small bowl, combine breadcrumbs, parsley, dill, lemon zest, remaining olive oil, salt, and pepper.
• Pat cod fillets dry and place on a plate. Brush tops with Dijon mustard.
• Press herbed breadcrumb mixture onto the mustard-coated side of each fillet.
• Remove baking sheet from oven and push vegetables to the sides.
• Place cod fillets in the center, breadcrumb-side up.
• Return to oven and bake for 10-12 minutes until fish flakes easily and vegetables are tender.
• Serve with lemon wedges.

Prep time: 15 minutes | Cook time: 10 minutes | Serves: 4

Ingredients:

4 large zucchini

1 lb large shrimp, peeled and deveined

2 tablespoons olive oil, divided

3 cloves garlic, minced

¼ teaspoon red pepper flakes

1 lemon, zested and juiced

Salt and pepper to taste

For the pesto:

2 cups fresh basil leaves, packed

¼ cup pine nuts, toasted

2 cloves garlic

¼ cup grated Parmesan cheese

¼ cup olive oil

1 tablespoon lemon juice

Salt and pepper to taste

Cherry tomatoes, halved (for garnish)

Instructions:

• Using a spiralizer, turn zucchini into "noodles." If you don't have a spiralizer, use a vegetable peeler to create ribbons.
• Make the pesto: In a food processor, combine basil, pine nuts, garlic, and Parmesan. Pulse until finely chopped.
• With processor running, slowly drizzle in olive oil and lemon juice until smooth. Season with salt and pepper to taste.
• Pat shrimp dry and season with salt and pepper.
• Heat 1 tablespoon olive oil in a large skillet over medium-high heat.
• Add shrimp and cook for 1-2 minutes per side until pink and opaque. Remove from pan and set aside.
• In the same pan, add remaining olive oil, garlic, and red pepper flakes. Cook for 30 seconds until fragrant.
• Add zucchini noodles and cook for 2-3 minutes until just tender but still crisp.
• Stir in lemon zest, lemon juice, and pesto. Toss to coat evenly.
• Return shrimp to the pan and heat through.
• Serve garnished with cherry tomatoes and additional Parmesan if desired.