Ingredients:

8 large romaine or butter lettuce leaves

8 oz sliced turkey breast (nitrate-free)

1 avocado, sliced

4 slices cooked turkey bacon (optional for extra protein)

1 small tomato, sliced

1 tbsp olive oil mayo or hummus

Sea salt & pepper to taste

Instructions:

Lay out lettuce leaves on a flat surface.

Spread mayo or hummus evenly.

Layer turkey, avocado, tomato, and bacon.

Sprinkle with salt & pepper.

Roll up tightly and serve immediately.

Ingredients:

2 salmon fillets (4 oz each)

1 cup cooked quinoa

1 cup steamed broccoli

1 cup cherry tomatoes, halved

2 tbsp olive oil

Juice of 1 lemon

Sea salt & pepper to taste

Instructions:

Season salmon with salt, pepper, and half the lemon juice.

Heat olive oil in a skillet over medium heat, cook salmon 3–4 minutes per side until flaky.

Divide quinoa into two bowls, top with broccoli, tomatoes, and salmon.

Drizzle with remaining lemon juice and extra olive oil.

Ingredients:

8 oz chicken breast, diced

1 cup bell peppers, sliced

1 cup zucchini, sliced

1 cup snap peas

2 tbsp coconut aminos (soy-free soy sauce alternative)

1 tbsp avocado oil

1 tsp garlic powder

Sea salt & pepper to taste

Instructions:

Heat avocado oil in a large skillet.

Add chicken and season with garlic powder, salt, and pepper; cook until browned (~6 min).

Add bell peppers, zucchini, and snap peas; stir-fry for 4–5 minutes.

Pour in coconut aminos, stir, and serve hot.

Ingredients:

2 cans tuna in water, drained

4 hard-boiled eggs, chopped

2 tbsp olive oil mayo

1 celery stalk, chopped

1 tsp Dijon mustard

Sea salt & pepper to taste

Instructions:

In a bowl, combine tuna, eggs, celery, mayo, and mustard.

Mix well and season with salt & pepper.

Serve on lettuce leaves, with cucumber slices, or in a grain-free wrap.

Ingredients:

8 oz grass-fed sirloin steak

1 medium sweet potato, cubed

2 cups mixed greens

1 cup cherry tomatoes, halved

2 tbsp olive oil (divided)

1 tbsp balsamic vinegar

Sea salt & pepper to taste

Instructions:

Preheat oven to 400°F. Toss sweet potato cubes with 1 tbsp olive oil, salt, and pepper; roast for 20 minutes.

Season steak with salt & pepper; sear in a skillet over medium-high heat for 4–5 min per side, then let rest and slice.

Assemble salad with greens, sweet potatoes, tomatoes, and steak.

Drizzle with remaining olive oil and balsamic vinegar.

Ingredients:

3 cups cooked pasta (penne or fusilli)

2 cups grilled or rotisserie chicken, chopped

1 cup cucumber, chopped

1 cup grape tomatoes, halved

1/3 cup red onion, thinly sliced

1/3 cup kalamata olives, sliced

1/4 cup feta cheese, crumbled

1/4 cup fresh parsley or basil, chopped

Lemon Herb Dressing:

1/4 cup mayo

1/4 cup olive oil

3 tbsp lemon juice (fresh)

1 tsp lemon zest

1 garlic clove, minced

1 tsp Dijon mustard

1 tsp honey or maple syrup

Salt & pepper to taste

Instructions:

• In a large bowl, toss together pasta, chicken, cucumber, tomatoes, onion, olives, feta, and herbs.
• In a small jar or bowl, shake or whisk together all dressing ingredients.
• Drizzle dressing over salad and toss gently.
• Chill for 30–60 minutes. Serve cold with lemon wedges on the side.

Ingredients:

3 cups cooked pasta (rotini or bowtie)

2 cups cooked shredded or diced chicken (seasoned with taco seasoning)

1 cup black beans, rinsed and drained

1 cup cherry tomatoes, halved

1 cup corn (fresh, canned, or grilled)

1/2 cup red bell pepper, diced

1/3 cup red onion, finely diced

1 avocado, cubed (add just before serving)

1/2 cup shredded cheddar or Mexican blend cheese

1/4 cup chopped cilantro

Dressing:

1/2 cup plain Greek yogurt or sour cream

2 tbsp lime juice

1 tbsp taco seasoning

1 tbsp olive oil

Salt and pepper to taste

Instructions:

• In a large bowl, combine pasta, chicken, beans, tomatoes, corn, pepper, onion, cheese, and cilantro.
• In a small bowl, whisk together the dressing ingredients.
• Pour dressing over the salad and toss until well coated.
• Chill for 1 hour. Add avocado before serving.
• Garnish with lime wedges and extra cilantro.

Ingredients

For the Salad:

12 oz rotini or bowtie pasta (cooked al dente, rinsed and cooled)

1 cup cherry tomatoes, halved

1 cup cucumber, diced

¾ cup mozzarella pearls or cubed cheese (feta or white cheddar work too)

½ cup black olives, sliced

¼ cup red onion, finely chopped

¼ cup fresh basil, chopped

2 tbsp fresh parsley, chopped

1 tbsp fresh dill (optional but delicious)

For the Creamy Garlic Herb Dressing:

½ cup plain Greek yogurt (or sour cream)

⅓ cup mayonnaise

2 tbsp olive oil

1½ tbsp lemon juice or white wine vinegar

2 cloves garlic, finely minced or grated

1 tsp Dijon mustard

½ tsp onion powder

½ tsp sea salt

¼ tsp black pepper

2 tbsp finely chopped fresh chives (or green onion tops)

Optional: 2 tbsp grated Parmesan cheese for extra richness

Instructions

• Boil pasta until al dente. Rinse with cold water and drain well.
• In a bowl, whisk together Greek yogurt, mayo, olive oil, lemon juice, garlic, mustard, and spices. Stir in herbs and cheese (if using). Adjust salt and pepper to taste.
• In a large mixing bowl, combine cooked pasta with tomatoes, cucumber, olives, onion, herbs, and cheese.
• Pour the dressing over the pasta and toss until everything is well coated.
• Refrigerate for at least 30 minutes before serving to let the flavors meld. Garnish with extra herbs and cheese if desired.

Ingredients:

4 boneless, skinless chicken thighs (organic, free-range)

6 cups fresh arugula

2 cups fresh strawberries, hulled and sliced

1/2 cup toasted walnuts, roughly chopped

4 oz fresh mozzarella, torn into pieces

1/4 red onion, thinly sliced

For the marinade:

3 tablespoons olive oil

2 tablespoons balsamic vinegar

2 cloves garlic, minced

1 teaspoon dried oregano

Salt and pepper

For the dressing:

3 tablespoons olive oil

2 tablespoons balsamic vinegar

1 tablespoon honey

1 teaspoon Dijon mustard

Salt and pepper to taste

Instructions:

• Marinate chicken thighs in marinade ingredients for at least 30 minutes.
• Preheat grill to medium-high heat. Grill chicken 6-8 minutes per side until cooked through (165°F internal temperature).
• Let chicken rest for 5 minutes, then slice.
• Whisk together dressing ingredients in a small bowl.
• In a large bowl, combine arugula, strawberries, walnuts, mozzarella, and red onion.
• Add sliced chicken and drizzle with dressing. Toss gently and serve immediately.

Ingredients:

2 boneless, skinless chicken breasts (about 1 lb), grilled or pan-seared

8 slices of thick-cut bacon

1 cup chopped romaine or iceberg lettuce

1 large tomato, diced

1 cup shredded cheddar cheese (or your favorite blend)

½ cup ranch dressing (homemade or store-bought)

4 large flour tortillas (burrito-size)

Homemade Ranch Dressing

½ cup mayo

¼ cup sour cream

2 tablespoons buttermilk (or milk)

½ teaspoon garlic powder

½ teaspoon onion powder

1 teaspoon dried dill

½ teaspoon salt

¼ teaspoon black pepper

1 teaspoon chopped fresh chives or parsley

Instructions:

Cook the Chicken

• Season chicken breasts with salt, pepper, and a sprinkle of paprika or garlic powder if desired. Grill or pan-sear over medium heat for 6–7 minutes per side, until cooked through and juicy. Let rest, then slice into thin strips.

Crisp the Bacon

• While the chicken cooks, fry the bacon in a skillet until golden and crisp. Drain on paper towels and crumble or leave in whole slices.

Warm the Tortillas

• Warm tortillas in a dry skillet or microwave for 10–15 seconds to make them pliable and easy to roll.

Assemble the Wraps

• Layer each tortilla with:
• A handful of lettuce
• Sliced chicken
• Crumbled bacon
• Diced tomato
• Shredded cheese
• A generous drizzle of ranch dressing

Roll It Up

• Fold in the sides and roll tightly like a burrito. Slice in half and serve immediately, or wrap in foil for on-the-go meals.

Ingredients:

- 4 boneless, skinless chicken breasts (about 1.5 lbs)

- 6 cups fresh arugula

- 3 ripe peaches, sliced

- 1/2 red onion, thinly sliced

- 1/2 cup toasted pecans

- 4 oz goat cheese, crumbled

- 2 tablespoons olive oil

- Salt and black pepper to taste

**For the Honey-Lime Vinaigrette:**

- 1/4 cup fresh lime juice

- 2 tablespoons honey

- 1/3 cup extra virgin olive oil

- 1 teaspoon Dijon mustard

- 1 clove garlic, minced

- Salt and pepper to taste

Directions:

Prepare the chicken:

• Season chicken breasts with salt, pepper, and olive oil. Let rest at room temperature for 15 minutes.

Make the vinaigrette:

• Whisk together lime juice, honey, Dijon mustard, and minced garlic in a small bowl. Slowly drizzle in olive oil while whisking to emulsify. Season with salt and pepper. Set aside.

Grill the chicken:

• Preheat grill to medium-high heat. Grill chicken for 6-7 minutes per side, or until internal temperature reaches 165°F. Let rest for 5 minutes, then slice diagonally.

Assemble the salad:

• In a large bowl, toss arugula with half the vinaigrette. Divide among four plates. Top with sliced chicken, peach slices, red onion, toasted pecans, and crumbled goat cheese.

Finish and serve:

Drizzle remaining vinaigrette over each salad and serve immediately.

Ingredients:

For the Steak:

1 lb flank steak

2 tablespoons soy sauce

1 tablespoon rice wine vinegar

1 teaspoon sesame oil

1 clove garlic, minced

1 teaspoon fresh ginger, grated

For the Salad:

6 cups mixed greens (spinach and butter lettuce)

1 large ripe mango, diced

1 red bell pepper, julienned

1 cucumber, julienned

1 carrot, julienned

1/4 cup fresh cilantro leaves

1/4 cup fresh mint leaves

1/4 cup roasted peanuts, chopped

2 green onions, sliced thin

For the Dressing:

3 tablespoons lime juice

2 tablespoons fish sauce

2 tablespoons brown sugar

1 Thai chili, minced (or 1/4 teaspoon red pepper flakes)

2 cloves garlic, minced

2 tablespoons vegetable oil

Directions

Marinate the beef:

• Combine soy sauce, rice wine vinegar, sesame oil, garlic, and ginger in a bowl. Add flank steak and marinate for at least 30 minutes, up to 2 hours.

Make the dressing:

• Whisk together lime juice, fish sauce, brown sugar, minced chili, and garlic until sugar dissolves. Slowly whisk in vegetable oil. Adjust seasoning to taste.

Cook the beef:

• Remove steak from marinade and pat dry. Heat a grill pan or skillet over high heat. Cook steak for 3-4 minutes per side for medium-rare. Let rest for 5 minutes, then slice thinly against the grain.

Prepare the salad base:

In a large bowl, combine mixed greens, diced mango, bell pepper, cucumber, carrot, cilantro, and mint.

Assemble:

• Add half the dressing to the salad and toss gently. Divide among serving plates. Top with sliced beef, chopped peanuts, and green onions.

Finish:

• Drizzle remaining dressing over each salad and serve immediately.

For the Salad:

1.5 lbs large shrimp, peeled and deveined

2 English cucumbers, diced

1 pint cherry tomatoes, halved

1/2 red onion, finely diced

1/2 cup Kalamata olives, pitted and halved

6 oz feta cheese, crumbled

1/4 cup fresh dill, chopped

2 tablespoons olive oil

1 teaspoon dried oregano

Salt and pepper to taste

For the Lemon-Herb Dressing:

1/4 cup fresh lemon juice

1/3 cup extra virgin olive oil

2 cloves garlic, minced

1 tablespoon fresh oregano (or 1 teaspoon dried)

1 teaspoon red wine vinegar

Salt and pepper to taste

Season the shrimp:

• Pat shrimp dry and season with olive oil, oregano, salt, and pepper. Let marinate for 10 minutes.

Make the dressing:

• Combine lemon juice, minced garlic, oregano, and red wine vinegar in a bowl. Slowly whisk in olive oil until emulsified. Season with salt and pepper.

Cook the shrimp:

• Heat a large skillet over medium-high heat. Cook shrimp for 2-3 minutes per side until pink and cooked through. Remove from heat and let cool slightly.

Prepare the vegetables:

• In a large bowl, combine diced cucumbers, cherry tomatoes, red onion, olives, and fresh dill.

Assemble:

• Add the cooked shrimp to the vegetable mixture. Pour dressing over everything and toss gently to combine. Top with crumbled feta cheese.

Chill and serve:

Let salad rest in refrigerator for 15 minutes to allow flavors to meld before serving.

Ingredients:

• 2 cups cooked shredded chicken breast (about 2 medium chicken breasts)
• ¼ cup shredded cheddar cheese
• 1 tablespoon olive oil
• 1 tablespoon lime juice
• 2 teaspoons southwest seasoning blend
• ¼ cup plain Greek yogurt
• 2 tablespoons salsa
• 4 large whole wheat or spinach tortillas
• 1 cup shredded romaine lettuce
• ½ cup corn kernels (fresh or thawed frozen)
• 1 red bell pepper, thinly sliced
• ¼ cup red onion, finely diced
• ¼ cup fresh cilantro, chopped

For the southwest seasoning blend:

1 teaspoon chili powder

½ teaspoon ground cumin

¼ teaspoon garlic powder

¼ teaspoon onion powder

¼ teaspoon dried oregano

⅛ teaspoon smoked paprika

Pinch of cayenne pepper (optional)

Salt and pepper to taste

Instructions:

• In a medium bowl, toss the shredded chicken with olive oil, lime juice, and southwest seasoning blend until well coated.
• In a small bowl, mix the Greek yogurt and salsa to create a creamy southwest sauce.
• Lay out each tortilla on a flat surface and spread about 1-2 tablespoons of the yogurt-salsa mixture across the center.
• Divide the seasoned shredded chicken evenly among the tortillas.
• Layer each wrap with equal portions of lettuce, black beans, corn, bell pepper, red onion, cilantro, and avocado slices. Sprinkle with cheese if using.
• Fold in the sides of each tortilla, then roll up tightly from the bottom, tucking in the sides as you go.
• Wrap each roll tightly in parchment paper or plastic wrap and refrigerate for at least 30 minutes to allow the flavors to meld and the wrap to firm up.
• Slice in half diagonally before serving.

Ingredients:

8 oz whole grain fusilli pasta

2 cups cooked turkey breast, diced

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

1 cup cherry tomatoes, halved

1 cup baby spinach, roughly chopped

1/4 cup sun-dried tomatoes, chopped

1/4 cup red onion, finely diced

1/4 cup fresh basil, thinly sliced

Dressing:

3 tbsp extra virgin olive oil

2 tbsp balsamic vinegar

1 tbsp Italian seasoning

1 clove garlic, minced

Salt and pepper to taste

Directions:

Cook pasta according to package directions. Drain and rinse under cold water.

In a large bowl, combine pasta, turkey, beans, cherry tomatoes, spinach, sun-dried tomatoes, and red onion.

Whisk together all dressing ingredients in a small bowl.

Pour dressing over salad and toss gently to combine.

Garnish with fresh basil just before serving.

Ingredients:

8 oz whole wheat penne pasta

2 cups cooked chicken breast, diced

2 cups broccoli florets, blanched and cooled

1 cup cherry tomatoes, halved

1/2 cup red onion, diced

1/4 cup sunflower seeds

Dressing:

3/4 cup plain Greek yogurt

2 tbsp olive oil

1 tbsp lemon juice

1 tbsp Dijon mustard

1 clove garlic, minced

1 tsp honey

1/4 cup fresh dill, chopped

Salt and pepper to taste

Directions:

• Cook pasta according to package directions. Drain and rinse under cold water.
• In a large bowl, combine pasta, chicken, broccoli, tomatoes, and red onion.
• In a separate bowl, whisk together all dressing ingredients.
• Pour dressing over salad and toss to coat evenly.
• Top with sunflower seeds before serving.

Ingredients:

8 oz rotini or bow tie pasta

2 cans (5 oz each) chunk light tuna in water, drained

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

1 cup corn kernels (fresh or frozen, thawed)

1 avocado, diced

1 red bell pepper, diced

1/4 cup red onion, finely diced

1/4 cup cilantro, chopped

Dressing:

3 tbsp olive oil

2 tbsp lime juice

1 tsp ground cumin

1/2 tsp chili powder

1 clove garlic, minced

Salt and pepper to taste

Directions:

• Cook pasta according to package directions. Drain and rinse under cold water.
• In a large bowl, combine pasta, tuna, black beans, corn, bell pepper, and red onion.
• Whisk together all dressing ingredients in a small bowl.
• Pour dressing over salad and gently toss to combine.
• Add diced avocado and cilantro just before serving.

Ingredients:

8 oz soba noodles (or whole wheat spaghetti)

2 cups cooked chicken breast, shredded

1 red bell pepper, thinly sliced

1 cup shredded carrots

1 cup edamame, shelled

3 green onions, sliced

1/4 cup cilantro, chopped

2 tbsp sesame seeds, toasted

Dressing:

3 tbsp rice vinegar

2 tbsp low-sodium soy sauce

1 tbsp sesame oil

1 tbsp honey

1 tsp ginger, grated

1 clove garlic, minced

1 tsp sriracha (optional)

Directions:

• Cook soba noodles according to package directions, rinse under cold water and drain well.
• In a large bowl, combine noodles, chicken, bell pepper, carrots, edamame, and green onions.
• Whisk together all dressing ingredients in a small bowl.
• Pour dressing over salad and toss to coat.
• Garnish with cilantro and toasted sesame seeds before serving.

Ingredients:

8 oz whole wheat rotini pasta

1 can (15 oz) chickpeas, drained and rinsed

1 cucumber, diced

1 pint cherry tomatoes, halved

1/2 red onion, finely diced

1/2 cup Kalamata olives, pitted and halved

4 oz feta cheese, crumbled

1/4 cup fresh parsley, chopped

Dressing:

3 tbsp extra virgin olive oil

2 tbsp lemon juice

1 tbsp red wine vinegar

1 clove garlic, minced

1 tsp dried oregano

Salt and pepper to taste

Directions:

• Cook pasta according to package directions. Drain and rinse under cold water.
• In a large bowl, combine pasta, chickpeas, cucumber, tomatoes, red onion, olives, feta, and parsley.
• Whisk together all dressing ingredients in a small bowl.
• Pour dressing over salad and toss gently to combine.
• Refrigerate for at least 1 hour before serving to allow flavors to meld.

Ingredients:

4-6 large boneless, skinless chicken breasts

1/2 cup shredded cheddar cheese

1 package bacon

1 cup romaine lettuce

1 extra large organic flour tortilla

Additional add ins:

diced tomato

diced red onion

For the dressing

3 tbsp buttermilk

1/4 cup sour cream

1/4 cup mayonnaise

1 tbsp fresh or dried chives

1 tbsp fresh or dried dill

1/2 tsp garlic powder

1/2 tsp onion powder

1/4 tsp salt

1/4 tsp pepper

Directions:

• Preheat oven to 375 degrees
• Place chicken breasts on a baking sheet, and bake for 35-45 minutes, or until done
• While chicken is cooking, fry bacon so that it is crumbly
• Remove chicken and bacon and set aside to cool
• While meat is cooling, mix together ingredients for the dressing
• Once meat is cool, chop the bacon and add to a large mixing bowl
• Shred the chicken and add to bowl with the bacon
• Add the dressing, shredded cheese, and any additional toppings you want to the mixing bowl with the meat and stir until all combined
• Grab your tortilla and scoop filling, don't fill too full as it will make it difficult to roll
• Add lettuce and any other topping you would like
• Roll tortilla into a wrap and enjoy!

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