Goodful 2-Week Healthy Eating Challenge PDF

DAY 1
Breakfast
SOUTHWESTERN ONE-PAN SHAKSHUKA
Servings: 1
INGREDIENTS
2 teaspoons olive oil
1 clove garlic, minced
1 small red onion, diced
½ teaspoon salt
¼ teaspoon ground black pepper
¼ teaspoon red pepper flakes
1½ cups crushed tomatoes
2 large eggs
¼ avocado, diced
¼ cup cherry tomatoes, halved
2 tablespoons cilantro, chopped
PREPARATION
1. Preheat oven to 350˚F (180˚C).

2. Heat olive oil in an oven safe skillet over medium heat.
3. Once the oil is shimmering, add the garlic, ½ cup red onion, salt, pepper, and red pepper flakes,
and cook until the onion is softened, about 3 minutes.
4. Add the crushed tomatoes and stir, bringing the mixture to a simmer.
5. Use a spoon to create two wells in the tomato sauce and crack the eggs directly into them, and
transfer to the oven.
6. Bake until eggs are set, about 11 minutes.
7. Top with avocado, cherry tomatoes, cilantro, remaining red onion, and then season eggs with
additional salt and pepper.
8. Enjoy!
Lunch
ROASTED SWEET POTATO AND APPLE SALAD
Servings: 1
INGREDIENTS
Cinnamon Apple Cider Vinaigrette (makes about 4 servings)

3 tablespoons olive oil
2 tablespoons apple cider vinegar
1 teaspoon honey
½ teaspoon Dijon mustard
¼ teaspoon salt
¼ teaspoon cinnamon
Salad
½ cup sweet potato, diced
1 boneless, skinless chicken breast
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

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, about 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.
7. Enjoy!
Dinner
SHEET TRAY BEEF AND BROCCOLI
Servings: 1
INGREDIENTS
Teriyaki Sauce
¼ cup low-sodium soy sauce
1 tablespoon maple syrup
2 cloves garlic, minced
2 teaspoons ginger, minced
½ teaspoon cornstarch
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

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!
Snack
TEX-MEX POPCORN
Servings: 6
INGREDIENTS
½ cup popcorn kernels
1 teaspoon salt
½ teaspoon ground cumin
1 teaspoon chili powder
zest of 1 lime
1 teaspoon garlic powder
¼ teaspoon cayenne
1 tablespoon cilantro, chopped, optional
PREPARATION
1. In a heavy pot, heat the olive oil over medium heat.

2. Add the popcorn kernels, and place the lid on the pot, and cook for 4 to 6 minutes, gently shaking
the pot constantly to prevent burning.
3. Once the popping stops, remove the pot from the heat. Stir in the salt, pepper, cumin, chili
powder, lime zest, cayenne, and cilantro.
4. Enjoy!
Day 2
Breakfast
CINNAMON OATMEAL BREAKFAST BARS
Servings: 8
INGREDIENTS
1½ cups pitted dates, roughly chopped
½ cup rolled oats
½ cup roasted, unsalted almonds
½ cup shredded unsweetened coconut
¼ cup almond butter
1 teaspoon ground cinnamon
¼ teaspoon salt
PREPARATION
1. To the bowl of a food processor, add the dates, oats, almonds, shredded coconut, almond butter,
cinnamon, salt, and water, and blend until a sticky dough forms. If the dough is too dry, add 1
tablespoon of water at a time until a sticky dough forms.
2. Press the mixture into a parchment paper–lined 9x9-inch baking dish and refrigerate for 1 hour.
3. Cut into 8 rectangles and store in an airtight container.
4. Enjoy!
Lunch
SHEET TRAY FAJITAS RICE BOWL
Servings: 1
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
1 lime, cut into wedges
PREPARATION

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.
7. Enjoy!
Dinner
GREEK CHICKEN GYRO SALAD
Servings: 1
INGREDIENTS
Tzatziki Dressing (makes about 4 servings)

⅔ cup plain nonfat Greek yogurt
2 tablespoons grated cucumber, excess water squeezed out
1 tablespoon lemon juice
1 tablespoon olive oil
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
½ teaspoon salt
1 boneless, skinless chicken breast, cubed
Salad
2 cups baby spinach
½ cup cherry tomatoes, halved
½ red onion, thinly sliced
½ cucumber, thinly sliced
PREPARATION

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.
7. Enjoy!
Snack
SWEET POTATO FRIES
Servings: 1
INGREDIENTS
1 sweet potato, cut into fries
1 tablespoon rosemary, chopped
1 teaspoon salt
1 teaspoon pepper
Dip
⅓ cup plain Greek yogurt
1 teaspoon lemon juice
2 teaspoons chives
Salt, to taste
Pepper, to taste
PREPARATION

2. In a bowl, add the sweet potato fries, olive oil, rosemary, salt, and pepper, and stir to combine.
3. Transfer the fries to a parchment paper–lined baking sheet in a single layer.
4. Bake for 10 minutes, then flip. Bake for an additional 10–15 minutes.
5. In a bowl combine the Greek yogurt, lemon juice, chives, salt, and pepper, and stir to combine.
6. Serve the fries with the Greek yogurt dip.
7. Enjoy!
Day 3
Breakfast
MAKE-AHEAD GREEK YOGURT PARFAIT
Servings: 1
INGREDIENTS
1 cup plain nonfat Greek yogurt
1 tablespoon chia seeds
⅓ cup granola
¼ cup blueberries
3 strawberries, sliced
6 blackberries
1 teaspoon honey, optional
PREPARATION
1. In a bowl, add the Greek yogurt and chia seeds and stir to combine.
2. Place half of the yogurt mixture in the bottom of a large glass, and top with half of the granola,
blueberries, strawberries, and blackberries.
3. Top with remaining yogurt mixture, berries, and optional honey.
4. Enjoy!
Lunch
ONE-PAN ROASTED CHICKEN AND SWEET POTATOES
Servings: 1
INGREDIENTS
1 small sweet potato, diced
1 lemon, sliced, seeds removed
1 cup green beans, trimmed
1 tablespoon rosemary, chopped
1 tablespoon thyme, chopped
½ teaspoon salt, plus more to season
¼ teaspoon ground black pepper, plus more to season
¼ teaspoon paprika
PREPARATION

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!
Dinner
SLOW COOKER CHICKEN VERDE TORTILLA SOUP
Servings: 4
INGREDIENTS
3 cups low-sodium chicken stock
¾ cup store-bought salsa verde
½ cup canned black beans, drained and rinsed
½ cup corn, frozen
1 green bell pepper, diced
½ teaspoon salt
2 small corn tortillas, cut into thin strips
¼ cup radishes, thinly sliced
1 avocado, diced
PREPARATION
1. Combine chicken, stock, salsa verde, black beans, corn, bell peppers, and salt in a slow cooker
set on low.
2. Cook for 6 hours and shred the chicken with a fork.
4. Spread the tortilla strips in a single layer on a baking sheet and bake until crisp, about 7 minutes.
5. To serve, top soup with tortilla strips, radishes, cilantro, avocado, and a lime wedge.
6. Enjoy!
Snack
SWEET & SALTY ROASTED ALMONDS
Servings: 4
INGREDIENTS
1 cup whole almonds
¼ teaspoon salt
Pinch of cayenne pepper, optional
2 tablespoon honey
1 teaspoon olive oil
PREPARATION

2. In bowl, add the almonds, salt, cayenne, honey, and olive oil, and stir to combine.
3. Transfer to a parchment paper–lined baking sheet, and bake for 12 minutes, until the honey is
caramelized and the almonds are aromatic.
4. Let cool.
5. Enjoy!
Day 4
Breakfast
STRAWBERRY BANANA SMOOTHIE BOWL
Servings: 1
INGREDIENTS
⅓ cup plain nonfat Greek yogurt
¼ cup unsweetened almond milk
1 small banana, sliced and frozen, plus more for serving
1 cup frozen strawberries, plus more for serving
1 tablespoon unsweetened toasted coconut flakes
1 tablespoon toasted pumpkin seeds
PREPARATION
1. In a blender, combine the Greek yogurt, almond milk, banana, and strawberries and blend until
smooth.
2. Transfer to a serving bowl and top with coconut flakes, pumpkin seeds, and additional sliced
banana and strawberries.
3. Enjoy!
Lunch
SLOW COOKER CHICKEN STREET TACOS
Servings: 1
INGREDIENTS
Shredded Chicken
1 14.5 ounce can crushed tomatoes
¼ cup low-sodium chicken broth
2 teaspoons chili powder
1 teaspoon salt
1 teaspoon onion powder
Tacos
4 small corn tortillas
¼ cup radishes, thinly sliced
½ small red onion, thinly sliced
PREPARATION
1. Add the chicken breast, crushed tomatoes, chicken broth, chili powder, salt, onion powder, and
black pepper to a slow cooker set on low.
2. Cook for about 6 hours, and shred chicken with a fork.
3. Fill each tortilla with shredded chicken, topped with radishes, red onion, and cilantro.
4. Serve with lime wedges.
5. Enjoy!
Dinner
SOUTHWESTERN SHRIMP & AVOCADO SALAD
Servings: 1
INGREDIENTS
Lime Vinaigrette (makes about 2 servings)

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
½ teaspoon salt
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.
6. Enjoy!
Snack
LOADED APPLE SLICES
Servings: 3
INGREDIENTS
1 apple, cored and cut into 6¼-inch thick slices
¼ cup plus 2 tablespoons peanut butter
2 tablespoons raisins
2 tablespoons roasted, unsalted peanuts, chopped
2 tablespoons unsweetened toasted coconut flakes
PREPARATION
1. Spread 1 tablespoon of peanut butter on each apple slice.

2. Top with 1 teaspoon of raisins, chopped peanuts, and coconut flakes. Repeat with remaining
slices.
3. Enjoy!
Day 5
Breakfast
SWEET POTATO AND SPINACH BREAKFAST SKILLET
Servings: 1
INGREDIENTS
½ medium sweet potato, diced
2 teaspoons olive oil, divided
1 large egg
½ yellow onion, thinly sliced
½ teaspoon salt
¼ cup canned black beans, drained and rinsed
1 cup cherry tomatoes, halved
½ cup baby spinach
½ avocado, sliced
PREPARATION
1. Microwave sweet potato in a microwave-safe bowl until tender, about 2 minutes.

2. Heat 1 teaspoon of olive oil in a nonstick skillet over medium heat.
3. Once the oil is shimmering, crack the egg in the pan and cook until the whites are set and yolk is
runny, about 2 minutes. Remove the egg from the pan and set aside.
4. Place the pan back on the stove and add 1 teaspoon of olive oil, garlic, onions, salt, and pepper
and cook until onions start to brown, about 3 minutes.
5. Add cooked sweet potatoes, black beans, and tomatoes and cook until tomatoes are soft and
potatoes start to brown, about 3 minutes.
6. Stir in spinach and remove from heat.
7. Top with cooked egg, sliced avocado, and green onions.
8. Enjoy!
Lunch
STRAWBERRY POPPYSEED SALAD WITH GRILLED CHICKEN
Servings: 1
INGREDIENTS
Poppy Seed Dressing (makes about 4 servings)

3 tablespoons nonfat Greek yogurt
2 tablespoons red wine vinegar
1 teaspoon honey
1 teaspoon poppy seeds
¼ teaspoon salt
Salad
1 boneless, skinless chicken breast, sliced into ½-inch pieces
½ teaspoon salt
¼ teaspoon paprika
2 cups baby spinach
½ cup strawberries, hulled and sliced
½ avocado, sliced
1 tablespoon sliced almonds, toasted
PREPARATION
1. In a bowl, add the olive oil, Greek yogurt, red wine vinegar, lemon juice, honey, poppy seeds,
mustard, salt, and pepper in a small bowl and whisk until emulsified.
2. Season the chicken with salt, pepper, and paprika.
3. Heat olive oil in a pan over medium heat. Once the oil begins to shimmer, add the chicken and
cook until browned on both sides, about 4 minutes per side.
4. Once cooled, slice the chicken on a cutting board.
5. Toss spinach, strawberries, avocado, almonds, and sliced chicken together in a large bowl and
drizzle with poppyseed dressing.
6. Enjoy!
Dinner
CHICKEN ENCHILADA–STUFFED ZUCCHINI BOATS
Servings: 1
INGREDIENTS
Lime Crema
½ cup plain nonfat Greek yogurt
¼ teaspoon salt
Zucchini Boats
½ teaspoon salt
½ teaspoon chili powder
½ cup mild salsa
1 zucchini, cut in half lengthwise, centers hollowed out
2 tablespoons shredded cheddar cheese
1 Roma tomato, diced
¼ avocado, diced
PREPARATION

2. Add the Greek yogurt, lime juice, and salt together in a small bowl and stir to combine.
3. On a cutting board, season the chicken breast with salt, pepper, and chili powder.
4. Heat olive oil in a large pan over medium heat. Once the oil begins to shimmer, add the chicken
and cook until browned, about 3 minutes.
5. Remove the chicken from the pan and let cool. Once cooled, shred the chicken with a fork.
6. Add the chicken to a bowl with the salsa and stir to combine.
7. Stuff chicken mixture in hollowed out zucchini boats, and top with cheddar cheese.
8. Bake until cheese is melted and browned, and zucchini is tender, about 20 minutes.
9. Top with tomato, avocado, cilantro, and lime crema. Serve with lime wedges.
10. Enjoy!
Snack
CHOCOLATE PEANUT BUTTER ENERGY BITES
Servings: 16
INGREDIENTS
½ cup roasted, unsalted peanuts
1¼ cups pitted dates, roughly chopped (about 18 to 20 dates)
2 tablespoons unsweetened cocoa powder
¼ cup peanut butter
½ cup shredded unsweetened coconut
Pinch of salt
1 tablespoon water
PREPARATION
1. Place the peanuts in the bowl of a food processor and pulse until finely chopped.
2. Remove half of the chopped peanuts and add them to a shallow dish.
3. To the remaining peanuts, add the dates, cocoa powder, peanut butter, shredded coconut, salt,
and water and pulse until a sticky dough forms. Add an additional tablespoon of water if
necessary.
4. Roll the mixture into tablespoon-sized balls, then dip into the reserved chopped peanuts.
5. Allow energy bites to sit at room temperature for 2–4 hours.
6. Store in an airtight container for up to 7 days, or in the freezer for longer.
7. Enjoy!
Day 6
Breakfast
APPLE PIE OATMEAL
Servings: 1
INGREDIENTS
2 large egg whites
1 small apple
¾ cup unsweetened almond milk
⅓ cup rolled oats
2 teaspoons maple syrup
½ teaspoon ground cinnamon, plus more for garnishing
Pinch of salt
1 tablespoon roasted, unsalted almonds, chopped
PREPARATION
1. In a bowl, whisk the egg whites until frothy.

2. Grate half of the apple on a box grater. Dice the remaining apple half and set aside.
3. Add the grated apple to a pot over medium heat with the almond milk, oats, maple syrup,
cinnamon, and salt, and stir until almost all of the liquid is absorbed.
4. Add the hot oat mixture to the bowl of whipped egg whites, gradually adding a little at a time and
stirring continuously until well combined.
5. Pour the mixture back into the pot and cook for 2 minutes over low heat.
6. Remove from the heat, and transfer to a bowl. Top with almonds, cinnamon, and diced apples.
7. Enjoy!
Lunch
PESTO CHICKEN SANDWICH
Servings: 1
INGREDIENTS
1 tablespoon plain nonfat Greek yogurt
1 tablespoon pesto
1 boneless, skinless chicken breast, pounded thin
½ teaspoon salt
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.
5. Enjoy!
Dinner
SPAGHETTI SQUASH SHRIMP SCAMPI
Servings: 1
INGREDIENTS
½ spaghetti squash, halved vertically and seeded
½ teaspoon red pepper flakes
Zest of 1 lemon
¾ teaspoon salt
Juice of 1 lemon
2 tablespoons parsley, chopped
PREPARATION
1. Microwave the squash on high until tender, about 10 minutes. Shred the flesh of the squash and
discard the skin.
2. Heat olive oil in a pan over medium heat. Once the oil begins to shimmer, add the garlic, red
pepper flakes, and shrimp, and cook until shrimp are pink and start to curl, about 2 minutes.
3. Add the lemon zest, salt, pepper, and lemon juice, and cook for 1 minute.
4. Remove from heat, add parsley and shredded squash, and stir to combine.
5. Enjoy!
Snack
HUMMUS WITH VEGGIE STICKS
Servings: 4
INGREDIENTS
1 15.5-ounce can of chickpeas, drained and rinsed
¼ cup extra virgin olive oil, plus more for garnishing
¾ teaspoon salt
1 garlic clove
¼ teaspoon paprika, plus more for garnishing
4 cups veggie sticks
PREPARATION
1. In the bowl of a food processor, add the chickpeas, olive oil, salt, pepper, lemon juice, garlic,
tahini, and paprika and blend until smooth.
2. Transfer to a bowl and dust with paprika. Serve with veggie sticks.
3. Enjoy!
Day 7
Breakfast
BREAKFAST VEGGIE POCKET
Servings: 1
INGREDIENTS
½ red bell pepper, sliced
¼ cup frozen corn, thawed
½ small yellow onion, thinly sliced
2 eggs
¼ teaspoon salt
¼ cup shredded cheddar cheese
1 medium whole wheat tortilla
PREPARATION
1. Heat olive oil in a nonstick skillet over medium heat.

2. Add the bell pepper, black beans, corn, and onions, and cook until caramelized, about 5 minutes.
3. Remove the vegetables from the pan and set aside.
4. Reduce heat to low, and eggs, and sprinkle with salt and pepper. Cook, stirring constantly, until
barely set, about 2 minutes.
5. Place the vegetables, scrambled eggs, and cheese in the center of a tortilla, and fold the sides
into the center, completely covering the filling.
6. Add the quesadilla, seam side down, to the skillet and cook over medium heat until the outside is
toasted and cheese is melted.
7. Enjoy!
Lunch
SPAGHETTI SQUASH PEANUT STIR-FRY
Servings: 1
INGREDIENTS
Peanut Sauce
Juice of 1 lime
2 teaspoons low-sodium soy sauce
1 tablespoon peanut butter
1 teaspoon maple syrup
1 teaspoon minced ginger
Stir-Fry
½ spaghetti squash, cut in half vertically, seeded
½ teaspoon salt
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. Enjoy!
Dinner
GREEK YOGURT AND LEMON PASTA
Servings: 4
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 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.
6. Enjoy!
Snack
2-MINUTE SWEET POTATO CHIPS
Servings: 1
INGREDIENTS
1 large sweet potato, thinly sliced
Salt, to taste
PREPARATION
1. Working in batches, place the sliced sweet potatoes on a piece of parchment paper and sprinkle
with salt.
2. Microwave for 2 minutes and 30 seconds, flipping halfway, until the chips begin to brown.
Continue to microwave at 30-second intervals if necessary.
3. Allow to cool.
4. Enjoy!
Day 8
Breakfast
AVOCADO AND BANANA GREEN SMOOTHIE
Servings: 1
INGREDIENTS
1 cup baby spinach
¾ cup frozen pineapple
½ banana, sliced, frozen
½ avocado
¾ cup unsweetened almond milk
PREPARATION
1. In a blender, add the spinach, pineapple, banana, avocado, and almond milk and blend until
smooth.
2. Enjoy!
Lunch
CHICKEN PESTO PASTA
Servings: 2
INGREDIENTS
½ teaspoon salt
2 cups spiralized zucchini
4 ounces whole wheat spaghetti, cooked
3 tablespoons pesto
1 tablespoon shredded Parmesan cheese
PREPARATION
1. On a cutting board, season the chicken with salt and pepper.

2. Heat olive oil in a pan over medium heat. Once the oil is shimmering, add the chicken until
browned on all sides, about 4 minutes.
3. Add the tomatoes and zucchini noodles, and cook until softened, about 2 minutes. Remove the
pan from the heat.
4. Add the cooked pasta and pesto and stir until fully coated.
5. Top with Parmesan cheese.
6. Enjoy!
Dinner
BUFFALO CHICKEN–STUFFED SWEET POTATO
Servings: 1
INGREDIENTS
1 sweet potato
¼ teaspoon salt
1 tablespoon extra virgin olive oil
2 tablespoons buffalo sauce
Green Onion Crema

¼ cup plain nonfat Greek yogurt
2 tablespoons green onions, finely chopped
¼ teaspoon salt
PREPARATION
1. Using a fork, poke holes in the top of the sweet potato. Microwave on high for 10 minutes.
2. While the sweet potato is heating, season chicken breast with salt and pepper.
3. Heat olive oil in a large pan over medium heat. Add the chicken and cook until browned, about 4
minutes.
4. Transfer the chicken to a bowl and shred with a fork. Drizzle with buffalo sauce and toss until well
coated.
5. In a bowl, add the Greek yogurt, chopped green onion, salt, and black pepper and stir to
combine.
6. Cut sweet potato open lengthwise and fill with buffalo chicken, then top with the crema and
garnish with sliced green onions.
7. Enjoy!
Snack
PEANUT BUTTER BLUEBERRY FROZEN YOGURT BITES
Servings: 2
INGREDIENTS
1 cup plain nonfat Greek yogurt
1 teaspoon honey
¼ cup plus 2 tablespoons peanut butter
¼ cup blueberries
PREPARATION
1. In a bowl, add the Greek yogurt and honey and stir to combine.
2. Transfer 3 tablespoons of the mixture into 6 lined muffin tins.
3. Microwave the peanut butter for 15 seconds. Spoon 1 tablespoon of the softened peanut butter
over each yogurt cup.
4. Sprinkle blueberries over the yogurt cups.
5. Freeze until solid, about 2 hours.
6. Enjoy!
Day 9
Breakfast
FREEZER-FRIENDLY BAKED BREAKFAST TAQUITOS
Servings: 1
INGREDIENTS
1 large egg
Pinch of salt
PInch of ground black pepper
1 teaspoon olive oil
3 tablespoons shredded cheddar cheese
3 small corn tortillas
Mild salsa, to serve
PREPARATION

2. In a bowl, add the eggs, salt, and pepper and whisk to combine.
3. Heat olive oil in a nonstick skillet over medium heat. Add the eggs and cook until barely set, about
1 minute.
4. Turn off the heat and the cheese and black beans, stirring to combine.
5. Divide the egg mixture evenly between 3 tortillas.
6. Roll the tortillas into a cigar shape. Place the taquitos on a parchment paper–lined baking sheet,
seam side down, and bake for 10 minutes until barely crispy.
7. Serve with salsa for dipping.
8. Enjoy!
Lunch
CHICKEN, CRANBERRY, AND PEAR SPINACH SALAD
Servings: 1
INGREDIENTS
Apple Cider Vinaigrette (makes about 4 servings)

2 tablespoons apple cider vinegar
1 teaspoon honey
¼ teaspoon salt
Salad
½ teaspoon salt
¼ teaspoon paprika
1 pear, sliced
2 cups baby spinach
1 tablespoon dried cranberries
2 tablespoons toasted, unsalted walnuts, chopped
PREPARATION
1. Mix the vinaigrette ingredients together in a small bowl. Set aside.

2. On a cutting board, season the chicken with salt, pepper, and paprika.
3. Heat the olive oil in a pan over medium heat. Once the oil begins to shimmer, add the chicken
and cook until browned on all sides, about 4 minutes.
4. In a large bowl, add the sliced pear, spinach, cranberries, walnuts, and cooked chicken and dress
with the vinaigrette.
5. Enjoy!
Dinner
ONE-PAN CHICKEN PARMESAN AND VEGGIE SKILLET
Servings: 1
INGREDIENTS
2 tablespoons all-purpose flour
1 teaspoon salt, divided
¾ teaspoon ground black pepper, divided
1 large egg
2 tablespoons plain bread crumbs
½ teaspoon minced garlic (about 1 small clove)
¼ teaspoon red pepper flakes
1 ½ cups diced eggplant (about half a small eggplant)
1 cup crushed tomatoes, with juice
1 slice fresh mozzarella
1 tablespoon chopped fresh basil
PREPARATION
1. Preheat oven to 375°F (190˚C).

2. Combine flour with ½ teaspoon salt and ½ teaspoon pepper in a wide bowl. Crack egg into
another bowl, whisk it, and place bread crumbs into a third bowl.
3. Coat chicken in flour, then egg, then breadcrumbs.
4. Heat 1 ½ teaspoons olive oil in a skillet over medium heat. Cook chicken breast until crispy and
golden, about 3 minutes on each side. Remove chicken from pan and set aside.
5. Add remaining olive oil, garlic, red pepper flakes, and eggplant to pan and cook until tender,
about 3 minutes.
6. Add remaining salt and pepper and crushed tomatoes. Remove pan from heat, top with chicken
breast, and place mozzarella on top.
7. Bake until cheese is melted, about 12 minutes.
8. Garnish with chopped basil.
9. Enjoy!
Snack
FROZEN YOGURT-COVERED STRAWBERRIES
Servings: 4
INGREDIENTS
¾ cup plain nonfat Greek yogurt
1 teaspoon honey
1 tablespoon water
12 large strawberries
½ cup roasted, unsalted almonds, chopped
PREPARATION
1. Combine Greek yogurt, honey, and water in a small bowl and stir to combine.
2. Dip the strawberries into the yogurt mixture, ensuring they are fully coated.
3. Dip the yogurt-covered strawberries in the chopped almonds, and place on a parchment
paper–lined sheet tray.
4. Freeze for 2 hours.
5. Enjoy!
Day 10
Breakfast
SOUTHWESTERN SWEET POTATO BREAKFAST BOWL
Servings: 1
INGREDIENTS
1 large egg
1 small sweet potato, diced
⅓ cup canned black beans, drained and rinsed
1 Roma tomato, diced
½ red onion, diced
½ jalapeño, minced
2 tablespoons cilantro, divided
¾ teaspoon salt, plus more to serve
¼ teaspoon pepper, plus more to serve
PREPARATION
1. Bring a small pot of water to a boil over high heat. Gently add the egg and cook for 6 minutes.
Transfer the egg to an ice bath, and peel under cold water.
2. Place sweet potato in a microwave-safe bowl and microwave on high until tender, about 2½
minutes.
3. Add the black beans, tomato, red onion, jalapeño, 1 tablespoon cilantro, lime juice, olive oil, salt,
and pepper and toss to combine.
4. Slice the egg in half and place on the sweet potato mixture. Season with additional salt, pepper,
and cilantro.
5. Enjoy!
Lunch
MEDITERRANEAN CHICKEN AND VEGGIE SKEWERS
Servings: 1
INGREDIENTS
Tzatziki (makes about 4 servings)

½ cup nonfat plain Greek yogurt
½ cucumber, grated and squeezed to remove excess water
2 teaspoons lemon juice
¼ teaspoon salt
½ garlic clove, minced
Skewers
2 tablespoons oregano, chopped
Juice of 1 lemon
1 teaspoon lemon zest
½ teaspoon salt
1 boneless, skinless chicken breast, cut into 6 large pieces
½ small eggplant, cut into 6 large cubes
1 red onion, cut into 6 large pieces
1 red bell pepper, cut into 6 large pieces
PREPARATION

2. In a bowl, add the tzatziki ingredients and stir to combine. Set aside.
3. In a large bowl, mix the olive oil, oregano, lemon juice, lemon zest, garlic, salt, and pepper and
stir to combine.
4. Add the chicken, eggplant, red onion, and red bell pepper and toss until well coated.
5. Skewer chicken and veggies onto 2 skewers and place onto a parchment paper–lined sheet tray.
6. Bake until chicken is cooked through and veggies are tender, about 15 minutes.
7. Serve with 1 serving of the tzatziki sauce for dipping.
8. Enjoy!
Dinner
VEGGIE FLATBREAD PIZZA
Servings: 1
INGREDIENTS
1 whole wheat pita bread
2 tablespoons low-sodium tomato sauce
3 slices fresh mozzarella
¼ cup zucchini, diced
¼ cup eggplant, diced
2 teaspoons olive oil, divided
1 cup baby arugula
1 teaspoon lemon juice
PREPARATION
1. Preheat oven to 375˚ (190˚C).

2. Place pita bread on a parchment paper–lined sheet tray.
3. Spread tomato sauce on pita bread and top with mozzarella slices.
4. Toss tomatoes, zucchini, and eggplant with salt, pepper, and 1 teaspoon olive oil.
5. Place vegetable mixture on top of pita bread and bake until veggies are tender and bread is crisp,
about 10 minutes.
6. To serve, toss arugula with remaining olive oil and lemon juice and place on top of the pizza.
Season with additional salt, pepper, and olive oil.
7. Enjoy!
Snack
CHILI LIME CRISPY CHICKPEAS
Servings: 4
INGREDIENTS
1 15.5 ounce can chickpeas, drained and rinsed
¾ teaspoon salt
¼ teaspoon black pepper
Zest of 1 lime
Juice of 1 lime
PREPARATION

2. In a bowl, toss the chickpeas with olive oil, chili powder, salt, pepper, lime zest, and lime juice.
3. Transfer chickpeas to a parchment paper–lined baking sheet and bake for 35 minutes, until
crispy.
4. Enjoy!
Day 11
Breakfast
AVOCADO AND FRIED EGG TOAST
Servings: 1
INGREDIENTS
Half avocado, diced
1 teaspoon lime juice
¼ teaspoon salt
1 egg
1 slice of sprouted bread (such as Ezekiel bread), toasted
Flaky salt, to taste
Ground black pepper, to taste
Red pepper flakes, to taste
PREPARATION
1. In a bowl, add the avocado, lime juice, and salt and mash to combine.
2. Heat olive oil in a nonstick pan over medium heat.
3. Add the egg, and cook until the white is set but yolk is still runny, about 2 minutes.
4. Spread the mashed avocado mixture on the toasted bread. Top with the fried egg.
5. Sprinkle with salt, pepper, and red pepper flakes.
6. Enjoy!
Lunch
QUINOA TACO BOWL
Servings: 1
INGREDIENTS
Lime Crema (makes about 2 servings)

3 tablespoons Greek yogurt
1 teaspoon lime juice
Pinch of salt
Taco Bowl
¼ cup quinoa
½ cup water
½ teaspoon salt, divided
½ avocado, diced
⅓ cup cherry tomatoes, halved
¼ cup corn
¼ cup thinly shaved radishes
½ jalapeño, minced
2 tablespoons cilantro, chopped, divided
1 lime wedge
PREPARATION
1. In a bowl, add the Greek yogurt, lime juice, and salt, and stir to combine.
2. Add the quinoa, water, ¼ teaspoon salt in a small pot over low heat. Cover with a lid, and cook
until all the water is absorbed, about 10 minutes.
3. In a bowl, add the avocado, cherry tomatoes, corn, black beans, radish, jalapeño, half of the
chopped cilantro, lime juice, black pepper, and remaining salt and stir to combine.
4. Place quinoa in a bowl, and top with avocado mixture, and drizzle with lime crema and lime
wedge.
5. Enjoy!
Dinner
HOT CHICKEN CHOPPED SALAD
Servings: 1
INGREDIENTS
Greek Yogurt Ranch Dressing

⅓ cup plain nonfat Greek yogurt
2 teaspoons green onions, chopped
¼ teaspoon salt
¼ teaspoon Dijon mustard
½ clove garlic, minced
Hot Chicken
2 tablespoons flour
½ teaspoon salt
1 egg
2 tablespoons plain breadcrumbs
1 tablespoon buffalo sauce
1 tablespoon honey
Salad
2 cups baby spinach
1 cup red cabbage, shredded
¾ cup cherry tomatoes, halved
½ cucumber, thinly sliced
PREPARATION
1. In a bowl, add the Greek yogurt, lemon juice, green onions, salt, mustard, garlic, and black
pepper and whisk to combine.
2. Add the flour, salt, and pepper to a wide, shallow bowl and stir to combine.
3. Add the egg into another bowl, and whisk until beaten.
4. Place breadcrumbs in a third, wide, shallow bowl.
5. Dip the chicken in the flour, the egg, and then breadcrumbs.
6. Heat olive oil in a pan over medium heat. Once the oil begins to shimmer, add the chicken breast
and cook until crispy and golden, about 3 minutes per side.
7. Remove the chicken from the pan and toss in a bowl of buffalo sauce and honey. Slice the
chicken into strips.
8. Add the spinach, cabbage, tomatoes, and cucumber to a bowl and drizzle with the dressing. Top
with the hot chicken.
9. Enjoy!
Snack
OATMEAL RAISIN ENERGY BITES
Servings: 12
INGREDIENTS
½ cup almond flour
1 ½ cup pitted dates, chopped
1 cup raisins
⅓ cup almond butter
1½ teaspoons ground cinnamon
1 teaspoon vanilla extract
¼ teaspoon salt
1 cup rolled oats
PREPARATION
1. Place almond flour and dates in a food processor and pulse until sticky.
2. Add the raisins, almond butter, cinnamon, vanilla extract, and salt, and pulse until a sticky dough
forms. Add a tablespoon of water if dough seems too dry.
3. Transfer the mixture to a bowl and stir in the rolled oats.
4. Roll the mixture into tablespoon-sized balls and let sit at room temperature for 2–4 hours.
5. Store in an airtight container for up to 1 week.
6. Enjoy!
Day 12
Breakfast
LOADED BREAKFAST SWEET POTATO
Servings: 1
INGREDIENTS
1 small sweet potato
2 tablespoons almond butter
½ banana, sliced
1 tablespoon roasted, unsalted almonds, chopped
1 tablespoon blueberries
1 teaspoon honey
PREPARATION
1. Using a fork, poke holes on the top of the sweet potato.

2. Microwave on high for 10 minutes, or until the potato can be easily pierced with a knife.
3. Gently slice the sweet potato in half, lengthwise, and spread almond butter on each side. Top
with banana slices, almonds, and blueberries, and drizzle with honey.
4. Enjoy!
Lunch
TERIYAKI CHICKEN CAULIFLOWER RICE BOWL
Servings: 1
INGREDIENTS
Teriyaki Sauce
1 tablespoon reduced-sodium soy sauce
1 teaspoon maple syrup
¼ teaspoon ginger, minced
¼ teaspoon cornstarch
1 cup broccoli florets

2 cups cauliflower florets
¼ teaspoon salt
¼ cup plus 1 tablespoon green onions, sliced, divided
⅔ cup red cabbage, shredded
1 carrot, diced
PREPARATION
1. In a bowl, add the soy sauce, maple syrup, garlic, ginger, cornstarch, and black pepper and whisk
until well combined.
2. Microwave broccoli on high for 1 minute.
3. Add the cauliflower to a food processor and pulse until it is the size of rice.
4. On a cutting board, season chicken breast with salt and pepper.
5. Heat olive oil in a large pan or wok over high heat. Once the oil begins to shimmer, add the
chicken and cook until browned on both sides, about 2 minutes.
6. Add the teriyaki sauce and bring to a simmer.
7. Add ¼ cup green onions, red cabbage, and carrots and cook for 30 seconds.
8. Add cauliflower and cook, stirring constantly, for 1 minute. Add broccoli and remove from heat.
9. Top with sesame seeds and remaining green onions. Enjoy!
Dinner
ONE-PAN LEMON CHICKEN AND VEGGIES
Servings: 1
INGREDIENTS
1 cup Brussels sprouts, trimmed and quartered
½ cup canned chickpeas, drained and rinsed
1 lemon, thinly sliced and deseeded
1 teaspoon thyme, chopped
1 teaspoon rosemary, chopped
¼ teaspoon paprika
PREPARATION

2. In a large bowl, add the Brussels sprouts, chickpeas, olive oil, lemon slices, garlic, thyme,
rosemary, salt, and pepper and toss to combine.
3. Transfer to a parchment paper–lined sheet tray and place the chicken breast on top.
4. Season the chicken breast with paprika and additional salt and pepper.
5. Bake until chicken is cooked through and Brussels sprouts are tender, about 20 minutes.
6. Enjoy!
Snack
BAKED CINNAMON APPLE CHIPS
Servings: 1
INGREDIENTS
1 Golden Delicious apple, thinly sliced
¼ teaspoon ground cinnamon
Pinch of salt
PREPARATION

2. Place apple slices on a parchment paper–lined baking sheet and sprinkle with cinnamon and salt.
3. Bake for 40 minutes, until the apples are slightly browned.
4. Cool completely before serving.
5. Enjoy!
Day 13
Breakfast
BLUEBERRY BAKED OATMEAL CUPS
Servings: 3
INGREDIENTS
2 cups rolled oats
¾ cup blueberries
2 egg whites
1½ cups unsweetened almond milk
¼ cup maple syrup
1½ teaspoons ground cinnamon
1 teaspoon vanilla extract
½ teaspoon baking powder
½ teaspoon salt
PREPARATION

2. In a bowl, add the oats, blueberries, egg whites, almond milk, maple syrup, cinnamon, vanilla,
baking powder, and salt, and stir to combine.
3. Transfer the mixture between 6 lined muffin tins.
4. Bake for 20 minutes. Let cool before serving.
5. Enjoy!
Lunch
ZUCCHINI NOODLE CHICKEN LO MEIN BOWL
Servings:1
INGREDIENTS
Stir-Fry Sauce
2 tablespoons reduced sodium soy sauce
2 teaspoons honey
1 teaspoon ginger, minced
¾ teaspoon onion powder
¼ teaspoon cornstarch
¼ teaspoon salt

½ teaspoon salt
½ cup red cabbage, shredded
3 tablespoons green onions, thinly sliced, divided
PREPARATION
1. In a bowl, add the soy sauce, honey, sesame seeds, garlic, ginger, onion powder, cornstarch,
salt, and pepper, and whisk to combine.
2. On a cutting board, season chicken breast with salt and pepper.
3. Heat olive oil in a large pan or wok over high heat. Once the oil begins to shimmer, add it to the
pan and cook until the chicken begins to brown, about 1½ minutes.
4. Add the sauce and bring to a simmer.
5. Add cabbage, half of green onions, and zucchini noodles, and cook until just softened, about 1
minute.
6. Remove from heat and top with remaining green onions.
7. Enjoy!
Dinner
CAJUN SHRIMP SKILLET
Servings: 1
INGREDIENTS
½ cup sweet potato, diced
1 teaspoon salt
½ teaspoon paprika
½ teaspoon onion powder
1 green bell pepper, sliced lengthwise
½ yellow onion, thinly sliced
½ cup corn
1 lemon, thinly sliced and deseeded
1 tablespoon parsley, chopped
PREPARATION
1. Place the sweet potato in a microwave-safe bowl and microwave on high for 2½ minutes.
2. In a bowl, add the shrimp, chili powder, salt, paprika, onion powder, and black pepper, and toss to
combine.
3. Heat olive oil in a large pan over medium heat.
4. Add the garlic, bell pepper, and onion, and cook until onions and peppers are soft, about 3
minutes.
5. Add corn, lemon slices, cooked sweet potatoes, and shrimp, and cook until shrimp start to curl
and turn pink, about 2½ minutes.
6. Top with parsley.
7. Enjoy!
Snack
SHEET TRAY MAPLE CINNAMON TRAIL MIX
Servings: 8
INGREDIENTS
1 cup pumpkin seeds
1 cup walnuts, chopped
1 cup whole unsalted, raw almonds
1 teaspoon ground cinnamon
3 tablespoons maple syrup
1½ teaspoons salt
1 cup dried cranberries
PREPARATION

2. In a bowl, add the pumpkin seeds, walnuts, almonds, cinnamon, maple syrup, and salt, and stir to
combine.
3. Transfer to a parchment paper–lined baking sheet and bake for 10 minutes.
4. Let cool completely, then toss with cranberries.
5. Store in an airtight container for up to 1 week.
6. Enjoy!
Day 14
Breakfast
SPINACH & FETA BAKED EGG CUPS
Servings: 2
INGREDIENTS
6 large eggs
½ cup baby spinach, roughly chopped
¼ cup crumbled feta cheese
¼ cup diced tomatoes (about half a Roma tomato)
½ teaspoon salt
PREPARATION

2. Spray a 6-cup muffin tray with nonstick spray.
3. In a bowl, add the eggs, spinach, feta, tomato, salt, and pepper, and stir to distribute ingredients.
4. Distribute the mixture evenly between the muffin cups.
5. Bake until the eggs are set, about 15 minutes.
6. Enjoy!
Lunch
SLOW COOKER MANGO JERK CHICKEN
Servings: 2
INGREDIENTS
1 boneless, skinless chicken breast, cubed
½ yellow onion, diced
1 mango, diced
3 tablespoons low-sodium soy sauce
3 tablespoons jalapeño, sliced, divided
1 tablespoon maple syrup
2 teaspoons lime juice
1½ teaspoons salt, divided
1 teaspoon thyme, chopped
1 teaspoon ginger, minced
½ teaspoon ground allspice
¼ teaspoon ground cinnamon
¼ cup brown rice
1 cup water
2 tablespoons chopped cilantro
PREPARATION
1. Combine chicken, onion, mango, soy sauce, 1½ tablespoons jalapeño, maple syrup, lime juice,
salt, thyme, ginger, garlic, pepper, allspice, and cinnamon in a slow cooker set to low, and cook
for 6 hours.
2. Rinse the rice under cold water to remove excess starch. Place in a small pot with remaining salt,
and 1 cup water and bring to a boil over high heat. Place the lid on it, and reduce heat to a
simmer, and cook for 45 minutes, until water is absorbed.
3. Serve chicken over rice and top with cilantro, remaining jalapeño slices, and lime wedges.
4. Enjoy!
Dinner
ZUCCHINI NOODLE PAD THAI
Servings: 1
INGREDIENTS
Pad Thai Sauce

2 tablespoons reduced sodium soy sauce
2 teaspoons honey
1 tablespoon chili sauce
1 teaspoon minced ginger

½ teaspoon salt
3 tablespoons toasted peanuts, chopped, divided
3 tablespoons green onions, thinly sliced, divided
1 cup red cabbage, thinly sliced
¼ cup carrots, shredded
½ cup bean sprouts
1 lime wedge
PREPARATION
1. Add the soy sauce, honey, chili sauce, lime juice, garlic, ginger, and cornstarch in a small bowl
and whisk to combine.
2. On a cutting board, season chicken with salt and pepper.
3. Heat olive oil in a large pan or wok over high heat. Once the oil begins to shimmer, add the
chicken and cook until browned on both sides, about 1½ minutes.
4. Add sauce and bring to a simmer.
5. Add half of the peanuts, half of the green onions, red cabbage, carrots, and bean sprouts and
cook for 1½ minutes.
6. Add zucchini noodles and cook until just softened, about 30 seconds.
7. Remove from heat and garnish with remaining peanuts, green onions, and a lime wedge.
8. Enjoy!
Snack
GREEK YOGURT, PEANUT BUTTER, AND HONEY DIP
Servings: 1
INGREDIENTS
½ cup plain nonfat Greek yogurt
1 teaspoon honey, divided
1 tablespoon peanut butter
Ground cinnamon, for garnish
1 small apple, sliced
PREPARATION
1. In a bowl, add the Greek yogurt, 1 teaspoon of honey, and peanut butter and stir to combine.
2. Top with remaining honey and dust with cinnamon.
3. Serve with apple slices.
4. Enjoy!

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DAY 1

1. Preheat oven to 350˚F (180˚C).

Cinnamon Apple Cider Vinaigrette (makes about 4 servings)

1. Preheat oven to 400˚F (200˚C).

Beef and Broccoli

1. Preheat oven to 450˚F (230˚C).

1. In a heavy pot, heat the olive oil over medium heat.

1. Preheat oven to 450˚F (230˚C).

Tzatziki Dressing (makes about 4 servings)

Crispy Pita Chips

1. Preheat oven to 375˚F (190˚C).

1. Preheat oven to 425˚F (220˚C).

1. Preheat oven to 375˚F (190˚C).

1. Preheat oven to 350˚F (180˚C).

Lime Vinaigrette (makes about 2 servings)

1. Spread 1 tablespoon of peanut butter on each apple slice.

1. Microwave sweet potato in a microwave-safe bowl until tender, about 2 minutes.

Poppy Seed Dressing (makes about 4 servings)

1. Preheat oven to 375˚F (190˚C).

1. In a bowl, whisk the egg whites until frothy.

1. Heat olive oil in a nonstick skillet over medium heat.

1. On a cutting board, season the chicken with salt and pepper.

Green Onion Crema

1. Preheat oven to 350˚F (180˚C).

Apple Cider Vinaigrette (makes about 4 servings)

1. Mix the vinaigrette ingredients together in a small bowl. Set aside.

1. Preheat oven to 375°F (190˚C).

Tzatziki (makes about 4 servings)

1. Preheat oven to 450˚F (230˚C).

1. Preheat oven to 375˚ (190˚C).

1. Preheat oven to 350˚F (180˚C).

Lime Crema (makes about 2 servings)

Greek Yogurt Ranch Dressing

1. Using a fork, poke holes on the top of the sweet potato.

1 cup broccoli florets

1. Preheat oven to 375˚F (190˚C).

1. Preheat oven to 250˚F (120˚C).

1. Preheat oven to 375˚F (190˚C).

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

1. Preheat oven to 350˚F (180˚C).

1. Preheat oven to 350˚F (180˚C).

Pad Thai Sauce

1 tablespoon olive oil

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