Healthy Meal Prep

30 Awesome New Ideas You’ll Love!

 Hello
Lovelies,
I know how hard it can be to get back-to-school and
back-to-work and just generally back to reality after
an amazing summer. To help ease the transition, I’ve
compiled some of my all-time favorite meal prep
ideas that will help you to step up your lunch game
this fall. These are quick and easy to put together and
full of good-for-you ingredients that you can feel re-
ally great about. I hope you find them inspiring!

xo
WEEK
One
JERK SHRIMP
WITH MANGO SALAD

JERK SHRIMP
¾ cup peeled shrimp
1 tablespoon oil
1 tablespoon jerk seasoning
Salt and pepper

Preheat the oven to 375ºF. Place the chicken onto a nonstick or parchment lined baking
sheet. Drizzle with oil and season liberally with jerk seasoning, salt, and pepper. Bake until
the shrimp is pink and opaque, about 8 minutes.

RICE AND PEAS

¼ cup white rice
¼ cup canned red kidney beans, drained and rinsed
½ cup water
3 tablespoons coconut milk
¼ teaspoon freshly grated ginger
⅛ ground allspice
1 tablespoon chopped green onions
Salt and freshly ground black pepper

In a small saucepan bring the rice, water, coconut milk, ginger, and allspice to a simmer and
cover. Cook until most of the liquid has been absorbed, 10 to 15 minutes. Turn off the heat
and let rest, covered, for 5 minutes.

MANGO SALAD
½ cup diced mango
½ cup diced red pepper
1 tablespoon minced red onion
½ lime, zest and juice
½ teaspoon freshly grated ginger
⅛ teaspoon red pepper flakes
Salt and freshly black pepper

Combine all of the ingredients in a medium bowl and mix well.

DECONSTRUCTED EGG ROLLS

EGG ROLL FILLING

1 tablespoon sesame oil
¾ cup ground pork
¼ cup diced onion
1 garlic clove, minced
½ teaspoon freshly grated ginger
½ cup shredded cabbage
¼ cup shredded carrot
1 tablespoon soy sauce or tamari
1 tablespoon rice vinegar
1 teaspoon sriracha
2 tablespoons chopped green onion
Sesame seeds for garnish

Heat the oil in a non-stick skillet over medium-high heat. Add the pork and cook, breaking
it up with the side of a spoon, until it is no longer pink, 6 to 8 minutes. Add the onion
and cook until it softens, 3 minutes. Add the garlic and ginger and cook until it is fragrant,
30 seconds. Add the cabbage, carrot, soy sauce, rice vinegar, and sriracha. Cook until the
vegetables begin to soften, 2 to 3 minutes. Serve topped with green onions and sesame
seeds.

CRISPY WONTON CRACKERS

4 wonton wrappers, cut into quarters
1 tablespoon sesame oil
Salt and freshly ground black pepper

Preheat the oven to 375ºF. Arrange the wonton wrappers on a parchment-lined baking
sheet. Brush them with the oil and season them with salt and pepper to taste.

SIDES
¾ cup cooked rice
ITALIAN TORTELLINI SALAD

ITALIAN SALAD
2 cups baby spinach
½ cup cooked tortellini
½ cup halved cherry tomatoes
¼ cup baby bocconcini
¼ cup diced salami
¼ cup green olives

DRESSING
1 tablespoon olive oil
2 teaspoons red wine vinegar
1 teaspoon Italian seasoning
Salt and freshly ground black pepper

Whisk all of the ingredients together in a small bowl.

BUFFALO
CHICKEN MEATBALLS

BUFFALO CHICKEN MEATBALLS

1 pound ground chicken
1 egg
⅓ cup breadcrumbs
¼ cup crumbled blue cheese
¼ cup chopped green onion
½ cup hot sauce, divided
Salt and freshly ground black pepper

Preheat the oven to 400ºF. In a large bowl, mix the chicken, egg, blue cheese, green
onion and half of the hot sauce until it is well combined. Using hands, shape the
meatballs and place on a parchment-lined baking sheet.

Bake until the chicken reaches an internal temperature of 165ºF, 20 to 25 minutes.

Remove the meatballs from the oven and brush with the remaining hot sauce.

SALAD
2 cups chopped green leaf lettuce
¼ cup finely sliced celery
¼ cup finely sliced carrot
1 tablespoon crumbled blue cheese
2 tablespoon blue cheese dressing

Arrange the salad in a tupperware or serving dish. Top with the meatballs. Add a
small container of dressing on the side.
CHIPOTLE
CHICKEN LETTUCE WRAPS

CHIPOTLE CHICKEN
2 teaspoons oil
¾ cup ground chicken
¼ cup finely diced red pepper
¼ cup frozen corn kernels
¼ cup canned black beans, drained and rinsed
1 chipotle pepper in adobo sauce, minced
1 garlic clove, minced
1 green onion, finely sliced
Salt and freshly ground black pepper

Heat the oil in a skillet over medium-high heat. Add the chicken and cook until
it is no longer pink, about 6 minutes. Add the pepper and cook until it softens, 3
minutes. Add the corn, beans, chipotle, and garlic and cook until the corn is heated
through. Stir in the green onion and season with salt and pepper to taste.

TOMATO SALSA
½ cup cherry tomatoes, quartered
1 tablespoon chopped green onion
1 tablespoon chopped fresh cilantro
⅛ teaspoonground cumin
Salt and freshly ground black pepper
½ lime, juice

Mix all of the ingredients together in a small bowl.

SIDES
3-5 Boston bibb lettuce leaves
Lime wedge
WEEK
Two
MISO SHRIMP
& EDAMAME SALAD

SHRIMP & EDAMAME SALAD

1 cup shelled edamame, lightly steamed
8-10 cooked and peeled shrimp
½ cup cucumber, halved, seeded and thinly sliced
½ cup radishes, thinly sliced
1 tablespoon green onion, finely sliced
Sesame seeds for garnish

MISO SESAME DRESSING

2 tablespoons soy sauce
1 tablespoon rice vinegar
1 teaspoon miso paste
1 teaspoon sesame oil
1 teaspoon honey
½ teaspoon freshly grated ginger

Whisk together all of the ingredients in a small bowl.

SIDES
¾ cup cooked brown rice

Begin with a layer of rice as the base for the box. Arrange the remaining
ingredients on top of the rice. Garnish with the green onion and sesame seeds.
Add a small container of the dressing on the side. Dress just before enjoying.
CRUNCHY
RAINBOW ROLLS

RAINBOW ROLLS
3 rice paper rounds
½ red pepper, thinly sliced
½ mango, thinly sliced
½ cup julienned carrot
½ cup julienned cucumber
½ cup julienned red cabbage

One at a time, soak a rice paper round in tepid water until it begins to soften, about
15 to seconds. Remove the round from the water and place onto a cutting board.
Place a third of the ingredients into the centre of the wrapper. Start by wrapping
the bottom of the rice paper over the filling. Fold over the sides of the rice paper
toward the centre of the roll and continue rolling up. Repeat until all of the rolls
are filled.

*To keep the rainbow rolls soft, soak a piece of paper towel in water and
place over the rolls until ready to be eaten.

MANGO CHILI SAUCE

½ cup mango, diced
½ lime, zest and juice
½ cup cilantro
1 tablespoon sliced red chili
1 teaspoon agave

Place all of the ingredients into a blender. Mix until smooth.

SIDES
1 cup edamame pods

Boil the edamame in a small pot of water until the edamame beans are tender,
about 5 minutes. Drain the edamame and sprinkle with sea salt to taste.
EASY CHICKEN CHOW MEIN

CHICKEN CHOW MEIN

¼ cup chicken broth
2 tablespoons soy sauce
1 tablespoon oyster sauce
2 teaspoons honey
1 teaspoon sesame oil
1 cup boneless skinless chicken thighs cut into 1/2 inch cubes
1 shallot, sliced
½ cup shredded cabbage
¼ cup julienned carrot
1 cup cooked chow mein noodles
½ cup bean sprouts
Salt and freshly ground black pepper

In a small bowl whisk together the chicken broth, soy sauce, oyster sauce and
honey. Set it aside.

Heat the oil in a non-stick skillet over medium-high heat. Add the chicken and
season with salt and pepper to taste. Cook until the chicken is no longer pink,
about 8 minutes. Add the shallot, cabbage, and carrot and cook until the vegetables
begin to soften, 1 to 2 minutes. Add the noodles, beans sprouts, and sauce and
cook for another 1 to 2 minutes.

SIDES
1 tablespoon chopped green onion
Sesame seeds
SALSA VERDE CHICKEN

SALSA VERDE CHICKEN

¾ cup cooked shredded chicken
¼ cup salsa verde
1 teaspoon chopped fresh cilantro
Salt and freshly cracked pepper

CORN SALAD
1 cup corn kernels
¼ cup diced cucumber
1 tablespoon finely diced red onion
1 teaspoon chopped fresh cilantro
½ lime, zest and juice
⅛ teaspoon ground cumin
Salt and freshly ground black pepper

In a small bowl, toss all of these ingredients together until they are well combined.

CILANTRO LIME RICE

¾ cup cooked white rice
1 tablespoon chopped fresh cilantro
½ lime, zest and juice
Salt and freshly ground black pepper

Combine all of the ingredients together and season with salt and pepper to taste.

SIDES
Lime wedge
BALSAMIC
GRILLED VEGETABLE SALAD

GRILLED VEGETABLES
1 tablespoon olive oil
½ red pepper, cut into strips
½ cup sliced zucchini or summer squash
½ cup sliced Italian eggplant
¼ red onion, sliced into rings
1 tablespoon Italian seasoning
Salt and freshly cracked black pepper

Season the vegetables on both sides with the oil, Italian seasoning, salt and pepper.
Grill on both sides over medium-high heat until the vegetables begin to soften and
grill marks appear, about 3 to 4 minutes per side.

BALSAMIC VINAIGRETTE
1 tablespoon balsamic vinegar
2 teaspoons olive oil
1 teaspoon honey
1 teaspoon Dijon mustard
Salt and freshly ground black pepper

Whisk together all of the ingredients in a small bowl.

SIDES
2 cups finely chopped kale
½ cup canned white kidney beans, rinsed and drained

Assemble the salad by placing the kale into the serving dish or tupperware. Top
with the grilled vegetables and kidney beans. Add a small container of dressing on
the side.
WEEK
Three
SPICY PINEAPPLE SALMON

PINEAPPLE SRIRACHA SALMON

1 (4-6 ounce) salmon fillet
¼ cup pineapple juice
1 tablespoon soy sauce
1 tablespoon chopped fresh cilantro
1 teaspoon honey
1 teaspoon sriracha
1 garlic clove, grated
½ teaspoon freshly grated ginger

In a small bowl whisk together the pineapple juice, soy sauce, cilantro, honey,
sriracha, garlic, and ginger. Add the salmon to the marinade and turn to coat.
Refrigerate for at least 30 minutes or up to 2 hours.

While it is marinating, preheat the oven to 425ºF. Once the salmon is ready,
transfer to a parchment-lined baking sheet and bake until the salmon is fully
cooked and flakes easily with a fork, 10 to 12 minutes.

SALAD
2 cups chopped green leaf lettuce
½ cup diced cucumber
½ cup diced pineapple
1 tablespoon finely chopped red onion
1 tablespoon chopped fresh cilantro
2 tablespoons sesame ginger dressing
Lime wedge

Assemble the salad starting with the lettuce. Top with the cucumber, pineapple,
green onion, cilantro and lime wedge. Add a small container of the sesame ginger
dressing on the side and toss just before serving.
SUNDRIED
TOMATO PESTO PASTA

SUNDRIED TOMATO PESTO

1 cup sundried tomatoes
½ cup basil leaves
¼ cup pine nuts
¼ cup grated Parmesan cheese
3 garlic cloves, roughly chopped
¼ teaspoon red pepper flakes
Freshly ground black pepper
¼ cup olive oil

Add all of the ingredients to a food processor except the olive oil. Blend until it
begins to break down. While blending, slowly drizzle in the olive oil.

PASTA SALAD
2 cups cooked fusilli
½ cup steamed asparagus
1 cup chopped baby spinach
¼ cup baby bocconcini
¼ cup diced tomatoes

In a small bowl toss the pasta with the pesto until it is evenly coated. Stir in
the spinach and asparagus. Arrange the pasta in a container and top with the
bocconcini and diced tomatoes.
SONOMA CHICKEN SALAD

POPPY SEED DRESSING

¼ cup plain yogurt
1 tablespoon apple cider vinegar
1 teaspoon agave
1 teaspoon poppy seeds
Salt and freshly ground black pepper

Combine all of the ingredients together in a small bowl.

SONOMA CHICKEN SALAD

¾ cup cooked shredded chicken
¼ cup halved grapes
¼ cup chopped celery
2 tablespoons chopped pecans
2 tablespoons poppyseed dressing
½ teaspoon fresh thyme leaves
3-5 Boston bibb lettuce leaves

Combine the chicken, grapes, pecans, thyme leaves, and poppyseed dressing in a
medium bowl. Toss well to coat. Serve with lettuce leaves.
DECONSTRUCTED
SHEPHERD’S PIE

SHEPHERD’S PIE FILLING

1 tablespoon oil
¾ cup stewing beef, cut into 1/2 inch cubes
¼ cup diced onion
½ cup frozen peas, carrots and corn
1 garlic clove, minced
1 tablespoon flour
⅓ cup beef broth
2 teaspoons Worcestershire sauce
2 teaspoons tomato paste
½ teaspoon fresh thyme leaves
½ teaspoon chopped fresh rosemary
Salt and freshly ground black pepper

Heat the oil in a large skillet over medium-high heat. Add the ground beef and
cook until it begins to brown. Add the onion and continue to cook until the beef
is cooked through, about 3 to 4 minutes. Add the garlic and cook until fragrant,
30 seconds. Stir in the frozen vegetables and cook until heated through. Add the
flour and cook, stirring constantly for 1 minute. Add the Worcestershire sauce,
tomato paste, thyme, rosemary, salt, and pepper. Cook, stirring, until the sauce has
thickened, 3 minutes.

ROASTED POTATOES

1 cup diced potatoes

1 tablespoon olive oil
½ teaspoon garlic powder
½ teaspoon chopped fresh rosemary
Salt and freshly ground black pepper

Preheat the oven to 400ºF. Toss the potatoes with the oil, garlic powder, rosemary,
salt and pepper. Transfer them to a parchment-lined baking sheet and bake until
they are tender and golden, 20 to 25 minutes.

SIDES
Steamed green beans
TERIYAKI TOFU
WITH EDAMAME SALAD

TERIYAKI TOFU
3 tablespoons vegetable broth
1 tablespoon cornstarch
1 tablespoon soy sauce
2 teaspoons honey
½ teaspoon freshly grated ginger
½ garlic clove, grated
1 tablespoon sesame oil
1 cup diced extra firm tofu
1 tablespoon sliced green onions
¼ teaspoon sesame seeds

In a small bowl whisk together the soy sauce, honey, cornstarch, garlic and ginger.
Heat the oil in a non-stick skillet over medium-high heat. Add the tofu and cook,
stirring occasionally, until it is golden on all sides, 5 to 7 minutes. Once the tofu is
golden, reduce the heat and pour over the teriyaki sauce. Continue cooking while
stirring until the sauce thickens and the tofu is well coated, 3 to 4 minutes. Top
with green onion and sesame seeds.

SNAP PEA & EDAMAME SALAD

1 cup snap peas, halved and lightly steamed
½ cup shelled edamame, lightly steamed
½ cup julienned carrot
¼ teaspoon sesame seeds
2 teaspoons sesame oil
2 teaspoons rice vinegar
2 teaspoons soy sauce
1 teaspoon agave

In a medium bowl combine all of the ingredients and toss well to coat.

SIDES
¾ cup cooked rice
WEEK
Four
SHRIMP SCAMPI ZOODLES

SHRIMP SCAMPI
1 tablespoon butter
1 cup peeled shrimp
1 garlic clove, minced
¼ cup white wine
¼ lemon, zest and juice
¼ teaspoon red pepper flakes (optional)
Salt and freshly cracked black pepper

Melt the butter in a skillet over medium-high heat. Add the shrimp and cook until
it is pink on one side, about 2 minutes. Flip the shrimp and cook until it is bright
pink and opaque, 1 to 2 minutes. Add the garlic, wine, lemon zest, lemon juice, red
pepper flakes, salt, and pepper. Cook, stirring for another 2 minutes.

SIDES
2 cups spiralized zucchini
¼ cup halved cherry tomatoes
Lemon wedge
Serve the shrimp over the spiralized zucchini noodles and spoon over 2 to 3
tablespoons of the pan sauce. Finish with tomatoes and a lemon wedge.
BEET & CITRUS SALAD

WHITE WINE VINAIGRETTE

2 tablespoons white wine vinegar
1 tablespoon olive oil
1 teaspoon Dijon mustard
1 teaspoon honey
Salt and freshly ground black pepper

In a small bowl, combine all of the ingredients together and whisk well.

SALAD
2 cups finely chopped kale
½ cup cooked farro or brown rice
½ cup diced steamed beets
½ cup sliced fennel
½ cup orange segments
¼ cup pomegranate arils

Toss the kale with half of the dressing. Assemble the salad in a tupperware and top
with the remaining dressing.
SPANISH BEEF
WITH ROASTED PEPPERS

SPANISH BEEF
1 tablespoon oil
¾ cup beef chuck, cut into 1/2 inch cubes
¼ cup finely diced yellow onion
2 garlic cloves, minced
1 teaspoon fresh thyme leaves
1 large russet potato, peeled and diced
1 tablespoon tomato paste
1 teaspoon paprika
⅛ teaspoon cayenne pepper (optional)
¾ cup beef broth
Salt and freshly ground black pepper

Heat the oil in a skillet over medium-high heat. Add the beef and season it with
salt and pepper to taste. Cook the beef, turning often, until it is browned on all
sides. Add the onion and cook until the onion begins to soften, 2 minutes. Add the
garlic and thyme and cook until they are fragrant, 30 seconds. Add the potatoes,
tomato paste, paprika, cayenne, and broth. Mix everything together and bring it
to a simmer. Cover with a lid and continue to cook, stirring occasionally until the
potatoes have softened, about 10 minutes. Season it with salt and pepper to taste.

ROASTED PEPPERS
½ red pepper, sliced
½ green pepper, sliced
½ poblano pepper, sliced
2 teaspoons oil
Salt and freshly ground black pepper

Preheat the oven to 375ºF. Arrange the peppers on a parchment-lined baking

sheet. Drizzle the oil over the peppers and season with salt and pepper to taste.
Bake the peppers until they have softened and begin to caramelize, 15 to 20
minutes.
GRILLED CHICKEN
WITH WATERMELON SALAD

WATERMELON FETA SALAD

2 cups mixed greens
1 cup diced watermelon
2 tablespoons crumbled feta
1 tablespoon chopped fresh mint

BALSAMIC VINAIGRETTE
1 tablespoon olive oil
1 tablespoon balsamic vinegar
1 teaspoon honey
1 teaspoon Dijon mustard
Salt and freshly ground black pepper

In a small bowl combine all of the ingredients and whisk well.

GRILLED CHICKEN
1 (4-ounce) boneless skinless chicken breast
1 teaspoon olive oil
1 teaspoon garlic powder
1 teaspoon dried parsley
Salt and freshly ground black pepper

Heat a BBQ or grill pan to medium-high heat.

Drizzle the olive oil over the chicken. Season on both sides with the garlic powder,
parsley, salt, and pepper. Grill over medium-high heat until it releases easily, about
4 to 5 minutes. Flip the chicken and continue to grill for another 3 to 4 minutes.
Reduce the heat to medium and continue to cook until the chicken reaches an
internal temperature of 165ºF, about 5 to 8 minutes.
HONEY GARLIC MEATBALLS
WITH FRIED ‘RICE’

HONEY GARLIC MEATBALLS

¼ cup honey
¼ cup soy sauce
4 garlic cloves, minced
1 pound ground chicken
1 egg
⅓ cup breadcrumbs
Salt and freshly ground black pepper

Preheat the oven to 375ºF. In a small bowl whisk together the honey, soy sauce,
garlic, salt, and pepper.

In a large bowl mix together the ground chicken, egg, breadcrumbs, and two thirds
of the honey garlic sauce. Be sure not to contaminate the remaining sauce.

Shape the meatballs and place on a parchment-lined baking sheet. Bake until
they are golden and the have reached an internal temperature of 165°F, about 20
minutes. Brush the remaining honey garlic sauce over the meatballs and return to
the oven until the glaze becomes sticky, another 3 to 5 minutes.

CAULIFLOWER FRIED RICE

1 tablespoon sesame oil
1 small yellow onion, finely diced
2 cups frozen peas and carrots
1 garlic clove, minced
2 eggs, beaten
3 cups cauliflower rice
3 tablespoons soy sauce
2 green onions, finely chopped

Heat the oil in a large skillet over medium-high heat. Add the onion and cook,
stirring, until it begins to soften, 2 to 3 minutes. Add the frozen peas and carrots
and continue to cook for another minute. Add the garlic and cook until it becomes
fragrant, 30 seconds. Push the vegetables to one side of the pan and scramble the
egg in the other side. Once the eggs are cooked, 1 to 2 minutes, mix everything
together and add the cauliflower, soy sauce, and sriracha. Cook, stirring, until the
cauliflower is hot and begins to soften, 3 to 5 minutes. Stir in the green onions.
WEEK
Five
MOROCCAN
COUSCOUS WITH TILAPIA

MOROCCAN SEASONING
1 teaspoon ground coriander
1 teaspoon ground ginger
½ teaspoon ground turmeric
½ teaspoon salt
½ teaspoon freshly ground black pepper
¼ teaspoon ground cinnamon
¼ teaspoon ground allspice

MOROCCAN COUSCOUS SALAD

1 cup cooked couscous
¼ cup canned chickpeas, drained and rinsed
¼ cup pomegranate arils
2 tablespoons raisins
2 tablespoons sliced almonds
1 tablespoon chopped parsley
1 tablespoon chopped mint
½ teaspoon moroccan spice
½ navel orange, juiced
1 tablespoon olive oil
Salt and freshly ground black pepper

In a large bowl, toss all of the ingredients together.

BAKED TILAPIA
1 (4-ounce) tilapia fillet
½ teaspoon Moroccan seasoning

Preheat the oven to 400ºF. Place the tilapia onto a parchment lined baking sheet.
Sprinkle with the Moroccan seasoning. Bake until the fish is cooked through, 10 to
12 minutes.

SIDES
1 cup finely chopped kale
STEAK & GREEN BEAN SALAD

GRILLED STEAK
2 teaspoons oil
1 (4-ounce) striploin steak
Salt and freshly ground black pepper

Heat the oil in a skillet or grill pan over high heat. Season the steak with salt and
pepper on both sides. Add the steak to the pan and cook until it reaches your
desired doneness.

SALAD
2 cups arugula
1 cup steamed green beans
2 tablespoons crumbled goat cheese

Arrange the salad in a serving dish or container. Top with the steak and add a small
container of dressing on the side.

RED WINE VINAIGRETTE

2 tablespoons olive oil
2 tablespoons red wine vinegar
1 teaspoon Dijon mustard
1 teaspoon prepared horseradish
1 teaspoon minced shallot
Salt and freshly ground black pepper

In a small bowl, whisk all of the ingredients together.

PEACH & PROSCIUTTO SALAD

SALAD
2 cups mixed greens
1 cup sliced peaches
½ cup sliced mozzarella
3-6 prosciutto slices

BALSAMIC VINAIGRETTE
1 tablespoon balsamic vinegar
2 teaspoons olive oil
1 teaspoon honey
1 teaspoon Dijon mustard
Salt and freshly ground black pepper

Whisk together all of the ingredients in a small bowl. Arrange the mixed greens in
a container and top with the peaches, bocconcini cheese, and sliced prosciutto. Add
a small container of dressing to the dish and dress just before enjoying.
PIRI - PIRI CHICKEN & CORN

PIRI - PIRI SAUCE

1 red pepper, roughly chopped
½ cup red onion, roughly chopped
2 red chilis, roughly chopped
1 garlic clove
1 lemon, zest and juice
3 tablespoons olive oil
1 teaspoon smoked paprika
1 teaspoon dried oregano
Salt and freshly ground black pepper

Add the red pepper, red onion, garlic, chilis, lemon, oil, smoked paprika, oregano,
salt and pepper to a blender and blend until smooth. Add a splash of water or
broth to thin the sauce if it is too thick.

PIRI - PIRI CHICKEN

1 (4-ounce) boneless skinless chicken breast
¼ cup piri-piri sauce

Preheat the oven to 425ºF. Place the chicken on a parchment-lined baking

sheet and brush with the sauce. Bake until the chicken is cooked to an internal
temperature of 165ºF, 20 to 25 minutes.

SPICED CORN ON THE COB

½ corn on the cob
1 tablespoon melted butter
¼ teaspoon smoked paprika
¼ teaspoon dried parsley
¼ teaspoon lemon zest
⅛ teaspoon cayenne (optional)
Salt and freshly ground black pepper
PIRI - PIRI CHICKEN & CORN

SPICED CORN ON THE COB

CONT.
Preheat the oven to 425ºF.

Brush the corn with the melted butter and season with the remaining ingredients.
Place the corn onto a baking sheet and bake until the corn is cooked through,
about 15 minutes.

SIDES
2 cups chopped green leaf lettuce
Lemon wedge
SESAME TOFU
WITH SAUTÉED BOK CHOY

SESAME TOFU
2 teaspoons sesame oil
1 cup diced extra firm tofu
1 tablespoon soy sauce
1 teaspoon rice vinegar
1 teaspoon honey
Sesame seeds for garnish
Salt and freshly ground black pepper

Heat the oil in a skillet over medium-high heat. Add the tofu and season with salt
and pepper to taste. Cook the tofu, stirring occasionally, until it is brown on all sides.
While it is cooking, whisk the soy sauce, vinegar, and honey. Add the sauce to the
tofu and cook until the sauce reduces slightly. Garnish with sesame seeds.

SAUTÉED BOK CHOY

1 teaspoon sesame seeds
2 cups bok choy, sliced in half lengthwise
1 tablespoon water
½ teaspoon freshly grated ginger
½ teaspoon freshly grated garlic
Salt and freshly cracked black pepper

Heat the oil in a skillet over medium heat. Add the bok choy, water, ginger, and garlic.
Cook until the bok choy begins to wilt, 1 to 2 minutes. Remove from the heat and
season with salt and pepper to taste.

SIDES

¾ cup cooked rice

WEEK
Six
SAMOSA SALAD
WITH MANGO CHUTNEY

CURRIED POTATOES
1 large russet potato, peeled and diced
1 teaspoon vegetable oil
1 teaspoon curry powder
1 teaspoon garam masala
Salt and freshly ground black pepper

Preheat the oven to 400ºF. Arrange the potatoes on a parchment-lined baking

sheet. Drizzle the potatoes with oil and season with the curry powder, garam
masala, salt, and pepper. Bake the potatoes until they are tender and golden, 20 to
25 minutes.

CURRIED CHICKPEA SALAD

½ cup curried potatoes
¼ cup canned chickpeas, drained and rinsed
¼ cup green peas, cooked
1 tablespoon chopped fresh cilantro
1 teaspoon curry powder
1 teaspoon vegetable oil
½ lemon, juiced
Salt and freshly ground black pepper

In a large bowl mix all of the ingredients and stir until they are well combined.

SIDES
2 cups baby spinach
1 tablespoon mango chutney
2 baby naan
KOREAN
INSPIRED BEEF BOWL

CHILLI GARLIC BEEF

¾ cup ground beef
2 teaspoons chili garlic sauce
2 teaspoons soy sauce
1 teaspoon honey
1 tablespoon chopped green onion

Heat a skillet over medium-high heat. Add the beef and cook until it is no longer
pink, about 6 minutes. Add the chili garlic sauce, soy sauce, and honey. Continue to
cook, stirring, for another 4 minutes. Stir in the green onions.

SAUTÉED KALE
2 teaspoons sesame oil
2 cups chopped kale
1 tablespoon water
½ teaspoon rice vinegar
Salt and freshly ground black pepper

Heat the oil in a skillet over medium heat. Add the kale and water. Cook, covered,
until the kale begins to wilt, 2 to 3 minutes. Once the kale begins to wilt, remove
the lid and add the vinegar. Cook for another 1 to 2 minutes, or until the kale
wilted completely. Season with salt and pepper to taste.

SIDES
¾ cup cooked rice
¼ cup kimchi
1 boiled egg
Sesame seeds for garnish
Green onion for garnish
SPICY VEGAN SOFRITAS
WITH CRUNCHY CURTIDO

SPICY SOFRITAS
1 tablespoon oil
¼ cup finely diced onion
1 garlic clove, minced
¾ cup crumbled extra firm tofu
¾ cup canned black beans, drained and rinsed
¼ cup salsa
1 chipotle in adobo sauce, minced
1 teaspoon agave
½ lime, zest and juice
Salt and freshly ground black pepper

Heat the oil in a non-stick skillet over medium-high heat. Add the red onion and
cook until it softens, 2 to 3 minutes. Add the garlic, tofu, black beans, salsa, garlic,
chipotle, and agave. Cook, stirring, until the mixture is heated through, 2 to 3
minutes. Add the lime zest and juice and season with salt and pepper to taste.

QUICK CURTIDO
1 cup shredded green cabbage
¼ cup shredded carrot
¼ cup thinly sliced white onion
½ jalapeño, minced
2 tablespoons apple cider vinegar
1 teaspoon agave
Salt and freshly ground black pepper

Toss together all of the ingredients in a large bowl. The longer you let this sit, the
better it will taste.

SIDES
Lime wedge
Fresh cilantro
EASY CHICKEN PARMESAN

CHICKEN PARMESAN
2 teaspoons oil
1 (4-ounce) boneless skinless chicken breast
2 teaspoons Italian seasoning
¼ cup tomato sauce
2 tablespoons shredded mozzarella cheese
2 tablespoons shredded Parmesan cheese

Heat the oil in a skillet over medium-high heat. While heating, season the chicken
liberally with the Italian seasoning. Place the chicken in the skillet and cook until it
begins to brown and releases easily from the pan, 5 to 6 minutes. Flip the chicken
and continue to cook until it releases easily from the pan, another 5 to 6 minutes.
Reduce the heat to medium and top the chicken with the tomato sauce, mozzarella
and Parmesan. Cover the skillet with a lid and cook until the cheese has melted and
the chicken has reached an internal temperature of 165ºF.

SIDES
1 cup cooked pasta
1 cups steamed green beans
MAPLE DIJON CHICKEN
WITH BALSAMIC VINAIGRETTE

MAPLE DIJON CHICKEN

1 (4-ounce) boneless skinless chicken breast
2 tablespoons grainy Dijon mustard
2 tablespoons maple syrup
1 teaspoon garlic powder
Salt and freshly cracked black pepper

Preheat the oven to 375ºF. In a small bowl, whisk together the Dijon mustard,
maple syrup, garlic powder, salt and pepper. Brush the chicken with the mixture
and transfer to a parchment lined baking sheet. Bake until the chicken has reached
an internal temperature of 165ºF, 15 to 20 minutes.

KALE & POMEGRANATE SALAD

2 cup finely chopped kale
¼ cup pomegranate arils
2 tablespoons crumbled goat cheese
2 tablespoons chopped toasted pecans

Toss together the kale and quinoa and place into a serving dish of choice. Top with
the remaining ingredients. Dress the salad right before enjoying.

BALSAMIC VINAIGRETTE
1 tablespoon olive oil
1 tablespoon balsamic vinegar
1 teaspoon maple syrup
1 teaspoon grainy Dijon mustard

Whisk all of the ingredients together in a small bowl.

Index
Week One Week Four

Jerk Shrimp with Mango Salad Shrimp Scampi Zoodles

Deconstructed Egg Rolls Beet & Citrus Salad
Italian Tortellini Salad Spanish Beef with Roasted Peppers
Buffalo Chicken Meatballs Grilled Chicken with Watermelon Salad
Chipotle Chicken Lettuce Wraps Honey Garlic Meatballs with Fried ‘Rice’

Week Two Week Five

Miso Shrimp & Edamame Salad Morroccan Couscous with Tilapia

Crunchy Rainbow Rolls Steak & Green Bean Salad
Easy Chicken Chow Mein Peach & Prosciutto Salad
Salsa Verde Chicken Piri-Piri Chicken & Corn
Balsamic Grilled Vegetable Salad Sesame Tofu with Sauteed Bok Choy

Week Three Week Six

Spicy Pineapple Salmon Samosa Salad with Mango Chutney

Sundried Tomato Pesto Pasta Korean Inspired Beef Bowl
Sonoma Chicken Salad Spicy Vegan Sofritas with Crunchy Curtido
Deconstructed Shepherd’s Pie Easy Chicken Parmesan
Teriyaki Tofu with Edamame Salad Maple Dijon Chicken with Balsamic Vinaigrette