Ingredients:

½ lb thinly sliced beef (flank or sirloin)

1 cup broccoli florets

1 tbsp coconut aminos or low-sodium soy sauce

1 garlic clove, minced

1 tbsp sesame oil (or olive oil)

Optional: sesame seeds or green onions for garnish

Instructions:

• Prep ingredients: Slice beef thinly across the grain. Mince garlic. Rinse broccoli.
• Steam broccoli: Lightly steam or blanch the florets for 2–3 minutes until bright green. Set aside.
• Sauté beef: Heat sesame oil in a pan over medium-high heat. Add garlic and sliced beef. Stir-fry for 3–4 minutes until browned.
• Combine: Add broccoli to the pan. Pour in coconut aminos or soy sauce. Toss everything together and cook for another 2–3 minutes.
• Serve: Top with sesame seeds or chopped green onion. Serve over brown rice or cauliflower rice.

Ingredients:

½ lb ground chicken or turkey

¼ cup finely diced bell peppers

¼ cup grated carrots

1 garlic clove, minced

1 tsp grated ginger (optional)

1 tbsp coconut aminos or tamari

Butter lettuce leaves for wrapping

Optional: chopped cilantro or crushed peanuts for topping

Instructions:

• Cook the meat: In a skillet over medium heat, cook ground chicken until browned (about 5–7 minutes).
• Add veggies: Stir in garlic, ginger, carrots, and bell peppers. Sauté for 3–4 minutes until softened.
• Season: Add coconut aminos or tamari. Stir to coat evenly and let it simmer for 1–2 minutes.
• Assemble: Spoon mixture into butter lettuce leaves. Top with cilantro or peanuts if desired.
• Serve: Enjoy immediately as handheld wraps!

Ingredients:

1½ lbs boneless, skinless chicken thighs

2 medium sweet potatoes, cut into 1-inch chunks

1 lb brussels sprouts, trimmed and halved

1 red onion, cut into wedges

3 tablespoons olive oil, divided

4 garlic cloves, minced

3 tablespoons honey

2 tablespoons soy sauce

1 tablespoon Dijon mustard

1 teaspoon smoked paprika

½ teaspoon red pepper flakes (optional)

Salt and pepper to taste

Instructions:

• Preheat oven to 425°F. Line a large baking sheet with parchment paper.
• In a small bowl, whisk together 2 tablespoons olive oil, garlic, honey, soy sauce, Dijon mustard, paprika, and red pepper flakes.
• Place chicken in a bowl and pour half the sauce over it, tossing to coat.
• In another bowl, toss sweet potatoes, brussels sprouts, and red onion with remaining 1 tablespoon olive oil, salt, and pepper.
• Arrange vegetables on one side of the baking sheet and chicken on the other side.
• Bake for 25-30 minutes, or until chicken reaches 165°F and vegetables are tender.
• Brush remaining sauce over chicken during the last 5 minutes of cooking.
• Divide into four containers and refrigerate up to 4 days.

Ingredients:

1 cup brown rice

1 lb ground turkey or beef

1 packet taco seasoning

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

1 cup corn kernels (fresh, frozen, or canned)

1 cup cherry tomatoes, quartered

1 avocado, diced (add day of eating)

1 cup shredded cheddar cheese

½ cup plain Greek yogurt or sour cream

¼ cup chopped cilantro

1 lime, cut into wedges

Hot sauce (optional)

For the dressing:

3 tablespoons lime juice

2 tablespoons olive oil

1 teaspoon honey

½ teaspoon cumin

Salt and pepper to taste

Instructions:

• Cook brown rice according to package directions. Let cool completely.
• In a skillet, cook ground meat until browned. Add taco seasoning and a splash of water, simmer for 5 minutes. Let cool.
• Whisk together dressing ingredients in a small bowl.
• Layer in 4 wide-mouth mason jars (from bottom to top):
• Dressing
• Brown rice
• Seasoned meat
• Black beans
• Corn
• Tomatoes
• Cheese
• Leave space at top for avocado and Greek yogurt (to be added day of eating)

Seal jars and refrigerate up to 4 days.

When ready to eat, add avocado and Greek yogurt, shake to combine with dressing, and enjoy!

Tools needed:

Sharp Chef's Knife

Stainless Steel Baking Pan

Stainless Steel Mixing Bowl

Medium Skillet

Ingredients:

1 pound boneless, skinless chicken breasts

1 teaspoon dried oregano

½ teaspoon dried thyme

½ teaspoon garlic powder

Salt and pepper to taste

1 tablespoon olive oil (for cooking chicken)

1 cup quinoa, rinsed

2 cups vegetable broth

1 English cucumber, diced

1 pint cherry tomatoes, halved

1 red bell pepper, diced

½ red onion, finely chopped

¾ cup kalamata olives, pitted and halved

6 oz feta cheese, crumbled

¼ cup fresh parsley, chopped

For the dressing:

• 3 tablespoons olive oil
• 2 tablespoons lemon juice
• 1 tablespoon red wine vinegar
• 2 garlic cloves, minced
• 1 teaspoon dried oregano
• Salt and pepper to taste

Instructions:

Season chicken breasts with oregano, thyme, garlic powder, salt and pepper.

Heat 1 tablespoon olive oil in a skillet over medium-high heat. Cook chicken breasts for 6-7 minutes per side until internal temperature reaches 165°F. Set aside to rest for 5 minutes, then slice into strips.

Meanwhile, cook quinoa in vegetable broth according to package directions. Let cool completely.

In a large bowl, combine cooled quinoa, cucumber, tomatoes, bell pepper, red onion, olives, and feta.

In a small bowl, whisk together dressing ingredients: olive oil, lemon juice, red wine vinegar, garlic, oregano, salt, and pepper.

Pour dressing over quinoa mixture and toss to combine. Fold in fresh parsley.

Add sliced chicken and gently toss.

Divide into four meal prep containers and refrigerate up to 4 days.

Tools:

Baking sheet

Blender or immersion blender

Large pot

Knife and cutting board

Skillet

Ingredients:

8 ripe garden tomatoes

1 large red onion

4 cloves garlic

1/4 cup olive oil

2 cups fresh basil leaves

4 cups vegetable broth

1/2 cup heavy cream

Salt and pepper to taste

4 slices sourdough bread

6 oz sharp cheddar cheese

2 tablespoons butter

Instructions:

Preheat oven to 400°F. Quarter tomatoes and slice onion into wedges. Place on baking sheet with unpeeled garlic cloves.

Drizzle vegetables with olive oil, salt, and pepper. Roast for 30-35 minutes until caramelized.

Transfer roasted vegetables to a large pot, squeezing roasted garlic from skins. Add vegetable broth and bring to simmer.

Add basil leaves and simmer for 5 minutes. Use immersion blender to puree until smooth.

Stir in cream and adjust seasonings.

For croutons, make grilled cheese sandwiches with sourdough and cheddar. Cut into 1-inch cubes and float on soup before serving.

Tools:

Baking dish*

Small pot for quinoa

Skillet

Spoon for scooping

Knife and cutting board

Ingredients:

4 medium yellow summer squash

1/2 cup quinoa, rinsed

1 cup water or vegetable broth

1 tablespoon olive oil

1 small onion, diced

1 bell pepper, diced

1 cup cherry tomatoes, quartered

2 cloves garlic, minced

1/4 cup fresh herbs (basil, parsley, oregano)

1/2 cup crumbled feta cheese

2 tablespoons pine nuts

Instructions:

• Preheat oven to 375°F.
• Cut squash in half lengthwise. Scoop out centers with spoon, leaving 1/4-inch shell. Chop scooped flesh and reserve.
• Cook quinoa in water or broth according to package directions.
• Heat olive oil in skillet. Add onion and cook until soft, about 5 minutes.
• Add reserved squash flesh, bell pepper, and garlic. Sauté until tender, about 5 minutes.
• Stir in tomatoes, herbs, cooked quinoa, and half the feta cheese.
• Arrange squash shells in baking dish. Fill with quinoa mixture.
• Top with remaining feta and pine nuts.
• Cover with foil and bake for 25 minutes. Remove foil and bake 10 minutes more until tops are golden.

Tools:

Large bowl of warm water

Clean kitchen towel

Small bowl for sauce

Knife and cutting board

4 mason jars for serving

Ingredients:

8 rice paper wrappers

1 cucumber, julienned

1 carrot, julienned

1 bell pepper, julienned

2 cups mixed lettuce leaves

1 cup fresh herbs (mint, cilantro, basil)

1/2 cup roasted peanuts, chopped

For sauce: 1/4 cup natural peanut butter, 2 tablespoons soy sauce, 1 tablespoon rice vinegar, 1 tablespoon honey, 1 teaspoon grated ginger, water to thin

Instructions:

• Prepare all vegetables and herbs, keeping them separate.
• Fill a large bowl with warm water. Dip one rice paper wrapper in water until pliable, about 30 seconds.
• Lay wrapper on damp kitchen towel. Layer vegetables, lettuce, and herbs in center.
• Fold sides in, then roll tightly like a burrito.
• Cut rolls in half diagonally and place vertically in mason jars.
• For sauce, whisk together peanut butter, soy sauce, rice vinegar, honey, and ginger. Add water gradually until desired consistency.
• Pour sauce into small containers and place in jars alongside rolls.

Tools:

Large bowl

Small bowl for dressing

Grater

Knife and cutting board

Individual serving bowls

Ingredients:

2 cups cooked farro or quinoa

2 beets, roasted and diced

2 carrots, grated

1 cucumber, diced

1 cup purple cabbage, shredded

1 avocado, sliced

1/4 cup sunflower seeds

For dressing: 1/4 cup tahini, 2 tablespoons lemon juice, 1 tablespoon olive oil, 1 clove garlic (minced), salt and pepper, water to thin

Instructions:

• Arrange cooked grain in bottom of bowls.
• Arrange vegetables in colorful sections over grain.
• In small bowl, whisk together tahini, lemon juice, olive oil, garlic, salt and pepper.
• Add water gradually until dressing reaches pourable consistency.
• Drizzle dressing over bowls and sprinkle with sunflower seeds.

Tools:

Baking sheet or pizza stone

Parchment paper

Food processor or mixer

Rolling pin

Knife and cutting board

Ingredients:

1 pound pizza dough (homemade or store-bought)

1 cup ricotta cheese

2 tablespoons olive oil, plus more for drizzling

1 lemon, zested and juiced

2 cups mixed fresh herbs (parsley, basil, dill, chives, oregano)

2 cloves garlic, thinly sliced

1/4 teaspoon red pepper flakes

Salt and freshly ground black pepper

1/4 cup grated Parmesan cheese

Instructions:

• Preheat oven to 450°F with baking sheet or pizza stone inside.
• In food processor, whip ricotta with 1 tablespoon olive oil, half the lemon zest, salt and pepper until smooth.
• Roll out dough on parchment paper to 1/4-inch thickness.
• Brush dough with remaining olive oil and scatter garlic slices on top.
• Bake on preheated sheet/stone for 8-10 minutes until beginning to brown.
• Remove from oven and spread with whipped ricotta.
• Toss herbs with remaining lemon zest, juice, salt, and pepper.
• Top flatbread with herb mixture, red pepper flakes, and Parmesan.
• Return to oven for 2-3 minutes until cheese just melts.

Tools:

*Mandoline or sharp knife

Baking sheet

Parchment paper

Pastry brush

Rolling pin

Ingredients:

1 sheet puff pastry, thawed

1 eggplant, thinly sliced

1 zucchini, thinly sliced

1 yellow squash, thinly sliced

2 tomatoes, thinly sliced

1 red onion, thinly sliced

3 tablespoons olive oil

2 cloves garlic, minced

2 tablespoons fresh thyme leaves

1/4 cup grated Parmesan cheese

1 egg beaten with 1 tablespoon water (egg wash)

Salt and pepper to taste

Instructions:

• Preheat oven to 400°F.
• Roll out puff pastry on parchment-lined baking sheet. Score 1/2-inch border around edge with knife.
• Brush pastry with olive oil and sprinkle with garlic.
• Arrange vegetable slices in overlapping pattern within border.
• Drizzle vegetables with remaining olive oil. Sprinkle with thyme, salt, and pepper.
• Brush border with egg wash.
• Bake for 25-30 minutes until pastry is golden and vegetables are tender.
• Sprinkle with Parmesan cheese and return to oven for 5 minutes.
• Let cool slightly before slicing and serving.