Ingredients:

Cinnamon Apple Cider Vinaigrette

3 tablespoons olive oil

2 tablespoons apple cider vinegar

1 teaspoon honey

½ teaspoon Dijon mustard

¼ teaspoon salt

¼ teaspoon ground black pepper

¼ teaspoon cinnamon

Salad

½ cup sweet potato, diced

1 boneless, skinless chicken breast

2 teaspoons olive oil

1 teaspoon salt

½ teaspoon ground black pepper

¼ teaspoon paprika

1 small apple, cored and sliced

2 cups baby spinach

2 tablespoons crumbled feta cheese

2 tablespoons toasted, unsalted walnuts, chopped

Preparation:

1. Preheat oven to 400˚F (200˚C).

2. In a bowl, add the olive oil, apple cider vinegar, honey, mustard, salt,
pepper, and cinnamon and whisk to combine.

3. Place sweet potatoes and chicken breast on a parchment paper–lined sheet

tray and season with olive oil, salt, pepper, and paprika.

4. Bake until chicken is cooked through and sweet potatoes are tender, 15 to
18 minutes.

5. Slice the chicken breast.

6. Toss the sweet potatoes and sliced chicken with the sliced apples, feta, and
walnuts and drizzle with vinaigrette.

Ingredients:

Teriyaki Sauce
¼ cup low-sodium soy sauce
1 tablespoon maple syrup

2 cloves garlic, minced

2 teaspoons ginger, minced

½ teaspoon cornstarch

¼ teaspoon ground black pepper

Beef and Broccoli

¼ cup brown rice

¼ teaspoon salt

¾ cup water

1 cup broccoli florets

4 ounces flank steak, thinly sliced

1 tablespoon green onions, thinly sliced

1 teaspoon toasted white sesame seeds

Preparation:

1. Preheat oven to 450˚F (230˚C).

2. In a bowl, add the soy sauce, maple syrup, garlic, ginger, cornstarch, and
black pepper and whisk until combined.

3. Place the rice in a sieve and rinse under cold water to remove excess
starch.

4. Transfer the rice to a small pot with salt and water, and bring to a boil over
high heat. Reduce to a simmer, put a lid on, and cook until the water is
absorbed, about 45 minutes.

5. Add the broccoli and flank steak to the bowl with the teriyaki sauce and toss
until fully coated.

6. Transfer the broccoli and steak to a parchment paper–lined sheet tray and
bake for 12 to 15 minutes, until steak is done.

7. Serve broccoli and beef over rice topped with green onions and sesame
seeds.
8. Enjoy!

Ingredients:

¼ cup brown rice

1 teaspoon salt, divided

¾ cup water

4 ounces flank steak, thinly sliced

1 small red onion, thinly sliced

1 red bell pepper, thinly sliced lengthwise

1 tablespoon lime juice

1 teaspoon onion powder

¾ teaspoon chili powder

½ teaspoon ground black pepper

2 tablespoons cilantro, chopped

1 lime, cut into wedges

Preparation:

1. Preheat oven to 450˚F (230˚C).

2. Place the rice in a sieve and rinse under cold water to remove excess
starch.

3. Transfer the rice to a small pot with ¼ teaspoon salt and water and bring to
a boil over high heat. Reduce to a simmer, put a lid on, and cook until water is
absorbed, about 45 minutes.

4. In a bowl, add the skirt steak, red onion, bell pepper, lime juice, onion
powder, chili powder, black pepper, and remaining salt and toss until well
combined.

5. Transfer to a parchment paper–lined sheet tray and bake for 12 to 15

minutes.

6. Serve steak over rice and top with cilantro and lime wedges.
Ingredients:

Tzatziki Dressing
⅔ cup plain nonfat Greek yogurt

2 tablespoons grated cucumber, excess water squeezed out

1 tablespoon lemon juice

1 tablespoon olive oil

1 clove garlic, minced

½ teaspoon salt

Crispy Pita Chips

1 small whole wheat pita, cut into wedges

Gyro-Style Chicken
Juice of 1 lemon

1 tablespoon plus 1 teaspoon olive oil, divided

1 tablespoon oregano, chopped

Zest of 1 lemon

1 clove garlic, minced

½ teaspoon salt

¼ teaspoon ground black pepper

1 boneless, skinless chicken breast, cubed

2 cups baby spinach

½ cup cherry tomatoes, halved

½ red onion, thinly sliced

½ cucumber, thinly sliced

Preparation:

1. Preheat oven to 375˚F (190˚C).

2. In a bowl, add the Greek yogurt, cucumber, lemon juice, olive oil, garlic, and
salt. Stir to combine.

3. Place pita wedges on a baking sheet and bake until crisp, about 8 minutes.

4. In a bowl, add the lemon juice, 1 tablespoon olive oil, oregano, lemon zest,
garlic, salt, black pepper, and chicken. Toss to coat.
5. Heat remaining olive oil in a pan over medium heat. Once the oil begins to
shimmer, add the chicken and cook until browned, about 5 minutes.

6. Add the spinach, cherry tomatoes, red onion, cucumber, chicken, and pita
chips together in a large bowl and drizzle with tzatziki dressing.

Ingredients:
1 small sweet potato, diced

1 lemon, sliced, seeds removed

1 cup green beans, trimmed

1 tablespoon olive oil

1 tablespoon rosemary, chopped

1 tablespoon thyme, chopped

1 clove garlic, minced

½ teaspoon salt, plus more to season

¼ teaspoon ground black pepper, plus more to season

1 boneless, skinless chicken breast

¼ teaspoon paprika

Preparation:

1. Preheat oven to 375˚F (190˚C).

2. Add the sweet potatoes, lemon slices, green beans, olive oil, rosemary,
thyme, garlic, salt, and pepper to a large bowl and toss until fully coated.

3. Season the chicken breast with salt, pepper, and paprika.

4. Transfer to a parchment paper–lined sheet tray and place the chicken

breast on top of the vegetables.

5. Bake until vegetables are tender and chicken is cooked through, about 20
minutes.

6. Enjoy!
Ingredients:

Lime Vinaigrette
Juice of 1 lime

1 ½ tablespoons olive oil

1 teaspoon honey
¼ teaspoon Dijon mustard

¼ teaspoon salt

Pinch of ground black pepper

Salad

4 ounces shrimp, peeled and deveined

1 teaspoon chili powder

½ teaspoon salt

¼ teaspoon ground black pepper

2 teaspoons olive oil

2 cups baby spinach

⅓ cup corn

⅓ cup canned black beans, drained and rinsed

½ cup cherry tomatoes, cut in half

½ red onion, thinly sliced

½ avocado, diced

Preparation:

1. In a bowl, add the lime juice, olive oil, honey, mustard, salt, and pepper and
whisk to combine.

2. In a separate bowl, add the shrimp, chili powder, salt, and pepper and toss
until the shrimp is fully coated.

3. Heat oil in a pan over high heat. Once the oil begins to shimmer, add the
shrimp and cook until they start to curl and turn pink, about 2 minutes.

4. In a bowl, add the spinach, corn, black beans, tomatoes, red onion,
avocado, and shrimp and toss to combine.

5. Drizzle with the lime vinaigrette.

Ingredients:

1 tablespoon plain nonfat Greek yogurt

1 tablespoon pesto

1 boneless, skinless chicken breast, pounded thin

½ teaspoon salt

¼ teaspoon ground black pepper

2 teaspoons olive oil

2 slices of sprouted bread

1 slice of mozzarella cheese

4 slices Roma tomato

¼ cup baby spinach

Preparation:

1. In a bowl, add the Greek yogurt and pesto and stir to combine.

2. Season the chicken breast with salt and pepper.

3. Heat olive oil in a large pan over medium heat. Once the oil begins to
shimmer, add the chicken breast and cook until browned on both sides, about
2½ minutes per side.

4. To assemble, spread both pieces of bread with the prepared pesto spread.
Top with chicken breast, mozzarella, tomatoes, spinach, and the remaining
slice of bread.
Ingredients:

Peanut Sauce

Juice of 1 lime

2 teaspoons low-sodium soy sauce

1 tablespoon peanut butter

1 teaspoon maple syrup

1 teaspoon toasted white sesame seeds

1 clove garlic, minced

1 teaspoon minced ginger

½ teaspoon cornstarch

Stir-Fry

½ spaghetti squash, cut in half vertically, seeded

1 boneless, skinless chicken breast, sliced into ½-inch pieces

½ teaspoon salt

¼ teaspoon ground black pepper

1 ½ teaspoons olive oil

½ red bell pepper, sliced lengthwise

1 cup red cabbage, thinly sliced

2 tablespoons roasted, unsalted peanuts, chopped, divided

3 tablespoons thinly sliced green onions, divided

Preparation:

1. Add the lime juice, soy sauce, peanut butter, maple syrup, sesame seeds,
garlic, ginger, and cornstarch together in a small bowl and whisk to combine.

2. Microwave the spaghetti squash on high until tender, about 10 minutes.

3. Shred the squash flesh with a fork and discard the remaining skin.
4. Season the chicken with salt and pepper.

5. Heat olive oil in a pan or wok over high heat. Once the oil begins to
shimmer, add the chicken and cook until browned on all sides, about 2
minutes.

6. Add bell peppers and cook for 1 minute, until softened.

7. Add cabbage, 1 tablespoon peanuts, and 2 tablespoons green onions and

cook for 1 minute.

8. Add peanut sauce and cook until thickened, about 1½ minutes.

9. Add shredded squash and stir to combine.

10. Remove the pan from the heat and top with remaining peanuts and green
onions.
Ingredients:

½ cup plain, nonfat Greek yogurt

3 tablespoons grated Parmesan, divided

Juice of 1 lemon

Zest of 1 lemon

¾ teaspoon ground black pepper, divided

¾ teaspoon salt, divided

Pinch of nutmeg, optional

8 ounces whole wheat spaghetti, cooked

2 tablespoons olive oil

1 boneless, skinless chicken breast, sliced into ½-inch pieces

2 cloves garlic, minced

2 cups baby spinach

Preparation:

1. In a bowl, mix the Greek yogurt, 2 tablespoons parmesan, the lemon juice,
the lemon zest, ½ teaspoon pepper, ½ teaspoon salt, and the nutmeg.

2. Heat the olive oil over medium heat in a pot. Once the oil begins to
shimmer, add the chicken and cook until it begins to brown, about 3 minutes.

3. Add remaining salt and pepper, garlic, and spinach, and cook for 1 minute.

4. Remove the pot from the heat, add pasta and the prepared sauce, and stir
to combine.

5. Garnish with remaining parmesan cheese.