Ingredients:

1 lb chicken breast, sliced into strips

8 oz mushrooms, sliced (shiitake or cremini are best)

1 small onion, thinly sliced

2 cloves garlic, minced

1 tbsp fresh thyme leaves (or 1 tsp dried)

2 tbsp olive oil

½ cup chicken broth

2 tbsp coconut milk (or cream for richness)

Salt & pepper

Instructions:

Heat olive oil in a skillet over medium heat. Add chicken strips, season with salt and pepper, and cook 6–8 minutes until browned. Remove and set aside.

In the same skillet, sauté onion and mushrooms 5 minutes until soft. Add garlic and thyme, cook 1 minute.

Pour in chicken broth and coconut milk, stirring to make a light sauce. Return chicken to skillet and simmer 3–4 minutes until heated through.

Serve warm with a side salad or roasted root veggies.

Ingredients:

4 salmon fillets (wild-caught preferred)

2 medium sweet potatoes, cubed

2 cups Brussels sprouts, halved

3 tbsp olive oil

2 tsp smoked paprika

2 cloves garlic, minced

Juice of ½ lemon

Salt & pepper

Instructions:

Preheat oven to 425°F (220°C). On a sheet pan, toss sweet potatoes and Brussels sprouts with 2 tbsp olive oil, paprika, garlic, salt, and pepper. Roast for 20 minutes.

Push veggies to the side and place salmon fillets on the same pan. Drizzle with 1 tbsp olive oil, lemon juice, salt, and pepper.

Roast an additional 10–12 minutes, until salmon flakes easily with a fork.

Serve salmon with roasted vegetables.

Ingredients:

4 large bell peppers

1 lb ground turkey

1 cup cooked quinoa

1 zucchini, diced

1 tomato, diced

1 tsp oregano

1 tsp garlic powder

1 tbsp olive oil

Salt & pepper

Fresh parsley for garnish

Instructions:

Preheat oven to 375°F (190°C). Slice tops off peppers and remove seeds. Place peppers upright in a baking dish.

In a skillet, heat olive oil and sauté zucchini and tomato for 3–4 minutes. Add ground turkey, oregano, garlic powder, salt, and pepper. Cook until turkey is browned. Stir in quinoa.

Spoon mixture into bell peppers, packing tightly. Cover with foil and bake 20–25 minutes until peppers are tender.

Garnish with parsley before serving.

Ingredients:

4 bone-in pork chops

1 apple, thinly sliced

½ cup apple cider (unsweetened)

1 tbsp Dijon mustard

1 tbsp apple cider vinegar

½ head green cabbage, shredded

2 tbsp olive oil

1 tbsp grass-fed butter

Salt & pepper

Instructions:

Pat pork chops dry and season with salt and pepper. Heat a skillet over medium-high with 1 tbsp olive oil. Sear pork 3–4 minutes per side, remove and set aside.

In the same skillet, add apple slices and cook 2 minutes. Stir in apple cider, mustard, and vinegar. Simmer 2–3 minutes until slightly reduced. Return pork to skillet and cook another 3–4 minutes until cooked through and glazed.

In another pan, heat 1 tbsp olive oil and sauté shredded cabbage with a pinch of salt for 6–8 minutes until tender but still slightly crisp.

Serve pork chops with apple glaze over cabbage.

Ingredients:

4 boneless skinless chicken thighs

1 delicata squash, halved, seeded, sliced into half-moons

1 bunch kale, stems removed, leaves torn

3 cloves garlic, minced

2 tbsp grass-fed butter (or ghee)

2 tbsp olive oil

1 tsp smoked paprika

Salt & pepper to taste

Instructions:

Preheat oven to 425°F (220°C). Toss delicata squash with 1 tbsp olive oil, salt, pepper, and paprika. Spread on a baking sheet and roast for 20 minutes.

While squash roasts, season chicken with salt and pepper. Heat a skillet over medium heat with 1 tbsp olive oil and sear chicken 5–6 minutes per side until golden and cooked through (165°F).

In the same pan, lower heat and add butter and garlic. Stir until fragrant, then toss in kale and sauté 2–3 minutes until wilted.

Serve chicken with roasted squash and garlicky kale.

Ingredients:

2 pork tenderloins (about 1.5 lbs total), trimmed

1 bunch baby radishes with greens, radishes halved, greens reserved

1 lb baby turnips, quartered (or regular turnips cut into 1-inch pieces)

1 large fennel bulb, cut into wedges

3 tablespoons fresh rosemary, chopped

2 tablespoons fresh thyme leaves

3 cloves garlic, minced

1/4 cup Dijon mustard

3 tablespoons olive oil

2 tablespoons grass-fed butter

1/2 cup dry white wine

Sea salt and freshly ground black pepper

1 tablespoon honey

Instructions:

Preheat oven to 425°F. Pat pork dry and season generously with salt and pepper.

Mix herbs, garlic, and 2 tablespoons olive oil in a bowl. Brush pork with mustard, then coat with herb mixture.

Toss radishes, turnips, and fennel with remaining olive oil, salt, and pepper. Arrange on a large baking sheet.

Heat an oven-safe skillet over medium-high heat. Sear pork on all sides until golden, about 8 minutes total.

Transfer pork to oven alongside vegetables. Roast 15-20 minutes until pork reaches 145°F internal temperature.

Remove pork and let rest 10 minutes. Continue roasting vegetables if needed until tender and caramelized.

Meanwhile, deglaze the skillet with wine, scraping up browned bits. Add honey and butter, whisking until glossy.

Quickly sauté reserved radish greens until wilted. Slice pork and serve over vegetables with pan sauce and greens.

Ingredients

For the Marinade:

1/4 cup olive oil

3 tablespoons fresh lemon juice (about 1 lemon)

3 cloves garlic, minced

2 tablespoons fresh parsley, chopped

1 tablespoon fresh basil, chopped

1 tablespoon fresh thyme leaves (or 1 tsp dried thyme)

1 teaspoon dried oregano

1/2 teaspoon crushed red pepper flakes (optional for heat)

Salt and black pepper to taste

For the Kabobs:

1½ lbs large raw shrimp (peeled and deveined, tails on or off)

1 red bell pepper, cut into 1.5” chunks

1 zucchini, sliced into 1/2” rounds

1 small yellow onion, cut into chunks

Grape or cherry tomatoes

Wooden skewers

Instructions

• Soak wooden skewers in water for at least 20 minutes if using.

Make the marinade:

• In a medium bowl, whisk together olive oil, lemon juice, garlic, parsley, basil, thyme, oregano, red pepper flakes, salt, and pepper.

Marinate the shrimp:

• Place shrimp in a zip-top bag or bowl. Pour in the marinade, seal, and toss to coat. Let it marinate in the fridge for 15–30 minutes (don’t go over 1 hour to avoid mushy shrimp).

Assemble kabobs:

• Thread shrimp and vegetables onto skewers, alternating pieces. Leave a bit of space between items to cook evenly.

Grill or broil:

Grill:

• Preheat grill to medium-high. Grill skewers for about 2–3 minutes per side, until shrimp are opaque and slightly charred.

Oven broiler:

• Set broiler to high. Place kabobs on a foil-lined baking sheet and broil for 3–4 minutes per side.

Serve immediately with lemon wedges, a drizzle of extra marinade (reserved separately), or over rice, quinoa, or a salad.

Ingredients:

4 salmon fillets (6 oz each), skin removed

2 cups low-sodium bone broth

1 inch fresh ginger, sliced thin

1 tbsp coconut oil

1 cup jasmine rice

2 cups additional bone broth for rice

1 tsp sea salt

2 green onions, white parts only (finely chopped)

1 tbsp fresh dill

Directions:

• Heat coconut oil in a large skillet over medium-low heat. Add ginger slices and cook for 2 minutes until fragrant.
• Add 2 cups bone broth to the skillet and bring to a gentle simmer.
• Season salmon with salt and add to the simmering broth. Cover and poach for 8-10 minutes until fish flakes easily.
• Meanwhile, cook rice in remaining bone broth instead of water according to package directions.
• Serve salmon over bone broth rice, garnished with green onion whites and fresh dill.

Ingredients:

8 bone-in, skin-on chicken thighs

2 tbsp ghee or coconut oil

1 tsp dried oregano

1 tsp dried thyme

1/2 tsp ground fennel seeds

1 tsp sea salt

1/2 tsp black pepper

2 cups chicken bone broth

2 lbs baby potatoes, halved

1 bunch carrots, cut into 2-inch pieces

Directions:

• Pat chicken thighs dry and season with salt, pepper, oregano, thyme, and ground fennel.
• Heat ghee in a large Dutch oven over medium-high heat. Sear chicken thighs skin-side down for 5 minutes until golden.
• Flip chicken and add potatoes and carrots around the pan.
• Pour in bone broth, bring to a simmer, then reduce heat to low.
• Cover and cook for 20 minutes until chicken reaches 165°F and vegetables are tender.
• Let rest 5 minutes before serving.

Ingredients:

1.5 lbs ground beef (80/20)

4 large carrots, diced small

2 tbsp coconut oil

1 tsp sea salt

1/2 tsp ground ginger

1/4 tsp ground cinnamon

1 cup beef bone broth

2 tbsp coconut cream

4 cups cooked white rice

2 tbsp fresh parsley, chopped

Directions:

• Heat coconut oil in a large skillet over medium-high heat.
• Add ground beef and cook, breaking it up, for 5 minutes until browned.
• Add diced carrots, salt, ginger, and cinnamon. Cook for 3 minutes.
• Pour in bone broth and simmer for 8 minutes until carrots are tender and liquid is mostly absorbed.
• Stir in coconut cream and cook for 1 minute more.
• Serve over rice and garnish with fresh parsley.

Making the Sauce:

• Heat olive oil in a large saucepan over medium heat. Add diced onion and cook for 5-7 minutes until softened and lightly golden.
• Add minced garlic and cook for 1 minute until fragrant, stirring constantly to prevent burning.
• Stir in tomato paste and cook for 2 minutes, stirring frequently, until it darkens slightly.
• Add both cans of fire roasted crushed tomatoes. Bring to a gentle simmer.
• Add salt, pepper, and red pepper flakes. Simmer uncovered for 20-25 minutes, stirring occasionally, until sauce thickens to your desired consistency. Taste and adjust seasoning. Add sugar if the sauce tastes too acidic.
• Stir in torn basil leaves during the last 5 minutes of cooking.
• Remove from heat and stir in chopped fresh basil just before serving.

Making the Dough

• Pour flour onto a clean work surface and make a deep well in the center. Alternatively, use a large mixing bowl.
• Crack eggs into the well and salt. Using a fork, gently beat the eggs while gradually incorporating flour from the inner walls of the well.
• Once the mixture becomes too thick to stir with a fork, use your hands to bring it together. Add water one tablespoon at a time if the dough seems too dry.
• Knead the dough for 8-10 minutes until it becomes smooth, elastic, and slightly tacky. The dough should spring back when poked gently.
• Wrap the dough in plastic wrap or cover with a damp kitchen towel. Let it rest for at least 30 minutes at room temperature
• Cut the rested dough into 4 equal portions. Keep unused portions covered to prevent drying.
• On a well-floured surface, roll each portion as thin as possible using a rolling pin. Aim for about 1/8 inch thickness or thinner. The dough should be nearly translucent.
• Allow the rolled sheets to sit for 10-15 minutes until they feel slightly dry to the touch but not brittle.
• Lightly dust each sheet with flour
• Loosely roll up each sheet like a jelly roll
• Using a sharp knife, cut crosswise into strips (1/4 inch for thin noodles, 1/2 inch for wider ones)
• Immediately unroll the strips and toss with a little flour to prevent sticking

Cooking

• Bring a large pot of salted water to a rolling boil.
• Add noodles to boiling water and stir gently to separate. Fresh noodles cook quickly - usually 2-4 minutes depending on thickness.
• Taste a noodle - it should be tender but still have a slight bite (al dente).
• Drain immediately and toss with your favorite sauce or use in soup.

Ingredients:

1 pound ground beef

1/2 cup ketchup

1 tbsp yellow mustard

1 tbsp brown sugar or honey

2 tbsp apple cider vinegar

1/4 cup chopped yellow onion

1 tsp onion powder

1 tsp garlic powder

1/2 tsp salt and pepper

Instructions:

• In a medium saucepan, cook ground beef and onions until fully browned
• While beef is cooking, mix together the ketchup, mustard, vinegar, sugar, and seasonings, set aside.
• Pour the mixture into the pan with the beef and onions, add 3 tbsp water and stir until well combined
• Let simmer for 10-15 minutes to thicken
• Serve on fresh buns, and enjoy!

Ingredients:

3 pounds (1.4kg) boneless, skinless chicken thighs, cut into 1.5-inch pieces

3 bell peppers (mix of colors), cut into 1.5-inch pieces

2 red onions, cut into 1.5-inch pieces

2 zucchini, sliced into thick rounds

For the marinade:

1/2 cup olive oil

1/4 cup fresh lemon juice

6 cloves garlic, minced

2 tablespoons fresh rosemary, chopped

2 tablespoons fresh thyme leaves

2 tablespoons fresh oregano, chopped

2 teaspoons kosher salt

1 teaspoon freshly ground black pepper

1 teaspoon lemon zest

For the yogurt sauce:

2 cups Greek yogurt

1 English cucumber, seeded and finely diced

2 tablespoons fresh dill, chopped

2 tablespoons fresh mint, chopped

2 tablespoons fresh lemon juice

2 cloves garlic, minced

Salt and pepper to taste

Instructions:

• In a large bowl, combine all marinade ingredients and whisk well.
• Add chicken pieces to the marinade, toss to coat thoroughly. Cover and refrigerate for at least 2 hours, or up to 24 hours.
• If using wooden skewers, soak them in water for at least 30 minutes before grilling.
• Make the yogurt sauce: Combine all sauce ingredients in a bowl, mix well, and refrigerate until serving.
• When ready to cook, thread chicken pieces onto skewers, alternating with bell peppers, red onions, and zucchini.
• Preheat grill to medium-high heat. Oil the grates to prevent sticking.
• Grill skewers for 10-12 minutes, turning occasionally, until chicken is cooked through (internal temperature of 165°F/74°C).
• Arrange skewers on a serving platter and serve with the yogurt sauce on the side.

Ingredients:

1 pound (450g) orzo pasta

3 medium zucchini, sliced lengthwise

2 red bell peppers, seeded and quartered

2 yellow bell peppers, seeded and quartered

1 large red onion, cut into thick rounds

2 cups cherry tomatoes, halved

1 English cucumber, diced

1 cup kalamata olives, pitted and halved

8 oz (225g) feta cheese, crumbled

1/2 cup fresh mint leaves, chopped

1/2 cup fresh parsley, chopped

1/4 cup fresh dill, chopped

For the dressing:

1/2 cup extra virgin olive oil

1/4 cup fresh lemon juice

2 tablespoons honey

3 cloves garlic, minced

1 tablespoon Dijon mustard

1 teaspoon dried oregano

Salt and freshly ground black pepper to taste

Instructions:

• Cook orzo according to package directions until al dente. Drain, rinse under cold water, and set aside.
• Preheat grill to medium-high heat. Brush zucchini, bell peppers, and red onion with olive oil and season with salt and pepper.
• Grill vegetables until they have nice grill marks and are tender, about 3-4 minutes per side. Remove from grill and let cool.
• Dice the grilled vegetables into bite-sized pieces.
• In a large bowl, combine cooked orzo, grilled vegetables, cherry tomatoes, cucumber, olives, and herbs.
• For the dressing, whisk together olive oil, lemon juice, honey, garlic, mustard, oregano, salt, and pepper in a small bowl.
• Pour dressing over the salad and toss gently to combine. Fold in the crumbled feta.
• Cover and refrigerate for at least 1 hour to allow flavors to meld. Can be made up to 24 hours in advance.
• Before serving, give the salad a gentle toss and adjust seasoning if necessary.

Ingredients:

1 lb lean ground beef (93% lean)

1 tbsp olive oil

1 large onion, thinly sliced

1 green bell pepper, thinly sliced

1 red bell pepper, thinly sliced

2 cloves garlic, minced

1 tsp Worcestershire sauce

1/2 tsp smoked paprika

1/2 tsp black pepper

1/2 tsp salt (or to taste)

1 cup baby spinach (optional)

4 whole grain hoagie rolls or sandwich buns

4 slices reduced-fat provolone cheese

Directions:

Cook the Beef:

• Heat olive oil in a skillet over medium-high heat.
• Add ground beef and cook, breaking it apart until browned and cooked through, about 6-8 minutes.
• Drain any excess fat.

Sauté the Veggies:

• In the same skillet, add onions and bell peppers.
• Sauté for 5-7 minutes or until the vegetables are softened.
• Add minced garlic and cook for an additional 1-2 minutes.

Season and Combine:

• Add the cooked ground beef back to the skillet with the vegetables.
• Stir in Worcestershire sauce, smoked paprika, salt, and pepper.
• Fold in baby spinach (if using) and cook until wilted.

Assemble the Sandwiches:

• Preheat the oven to 350°F (175°C).
• Open the hoagie rolls and place them on a baking sheet.
• Evenly distribute the beef and veggie mixture onto each roll.
• Top with a slice of provolone cheese.

Melt the Cheese:

• Bake for 5-7 minutes or until the cheese is melted and bubbly.

Serve:

• Serve hot with a side of baked sweet potato fries or a green salad for a balanced meal.

Ingredients:

1 lb ground beef (85% lean)

1 tbsp olive oil

1 small onion, diced

2 cloves garlic, minced

1 tbsp chili powder

1 tsp ground cumin

1/2 tsp paprika

1/2 tsp dried oregano

1/4 tsp cayenne pepper (optional)

Salt and pepper to taste

1/2 cup tomato sauce or salsa

1/4 cup water

8 taco shells or small tortillas

1 cup shredded lettuce

1 cup diced tomatoes

1 cup shredded cheddar cheese

1/2 cup sour cream (optional)

Fresh cilantro, chopped (optional)

Lime wedges for serving

Instructions:

Prepare the Beef:

• In a large skillet over medium heat, add olive oil.
• Add diced onion and cook for 2-3 minutes until softened.
• Add minced garlic and cook for 1 minute, stirring frequently.
• Cook the Beef:
• Add ground beef to the skillet, breaking it apart with a spatula.
• Cook until browned and fully cooked, about 5-7 minutes. Drain excess fat if necessary.

Season the Meat:

• Add chili powder, cumin, paprika, oregano, cayenne (if using), salt, and pepper.
• Stir to coat the beef evenly with the seasonings.
• Simmer with Sauce:
• Add tomato sauce (or salsa) and water to the skillet.
• Stir to combine and bring to a simmer.
• Reduce heat to low and cook for 5-7 minutes, allowing the flavors to meld and the mixture to thicken slightly.

Warm the Taco Shells:

• While the beef mixture simmers, warm the taco shells in a dry skillet over medium heat for 1-2 minutes per side or according to package instructions.

Assemble the Tacos:

• Spoon the beef mixture into each taco shell.
• Top with shredded lettuce, diced tomatoes, cheese, sour cream, and fresh cilantro.

Serve:

• Squeeze fresh lime juice over each taco for extra flavor.
• Serve immediately and enjoy

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:

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: 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: 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.

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: 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: 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.

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