• 2 tbsp olive oil
• 1 shallot diced
• 1 lb mushrooms sliced. I used a gourmet blend, but baby bellas work as well
• 1 cup asparagus chopped
• 1 lb chicken thighs frozen, boneless, skinless
• ½ tsp pepper
• 1 ½ cup brown rice short grain
• 5 cups chicken broth low sodium
• 1/4 cup parmesan cheese shredded

Optional: salt to taste

• 1½ lbs chicken breasts frozen
• ½ cups brown rice uncooked
• ½ cups black beans dry (not soaked)
• 15 oz diced tomatoes low sodium and no sugar added
• 2 tbsp garlic minced
• 2 tbsp cumin
• 1 tbsp onion powder
• 2 tbsp chili powder
• 1½ cups chicken stock low sodium

Optional toppings for Burrito Bowls: Romaine lettuce, Cheddar cheese and Avocado, Salsa or pico de gallo.

• 1 lb ground turkey you can use beef or chicken if you'd like
• 1 medium onion chopped (any type will do!)
• 3 medium bell peppers chopped (I've added up to four peppers, and it's yummy!)
• 14.5 oz can diced tomatoes including the liquid
• 15 oz can tomato sauce
• 1/2 cup dry brown rice short grain
• 2 cups chicken broth or water

Seasonings:

• 1 clove garlic minced
• 2 tsp oregano
• ¼ tsp pepper
• ⅛ tsp salt

Brown Rice Pudding:

• ½ cup brown rice long grain (dry)
• 1 ½ cup almond milk unsweetened, or water
• 1 tsp vanilla
• ½ tsp cinnamon
• ½ tsp nutmeg

Optional Toppings:

• 1 tsp cinnamon optional
• ½ cup mixed berries optional
• ¼ cup almonds optional
• 1 tsp honey optional

• 1.5 lbs frozen chicken breast (frozen for Instant Pot method because it takes extra time to cook the dry rice)
• 2 cloves garlic minced
• 1 tsp onion powder
• 1 tsp dill dried
• 1 tsp parsley dried
• 1/2 tsp pepper
• 1 cup brown rice dry
• 1 cup chicken broth low sodium, 2 cups if cooking on the stove top
• 3/4 cup Greek yogurt plain, 2%
• 2/3 cup cheddar cheese shredded
• 8 slices turkey bacon cooked and chopped

• 4 portobello mushrooms washed, dried, and the stem removed
• 1 chicken breast cut into bite sized cubes
• 1 cup cherry tomatoes sliced
• 1/4 cup fresh basil chopped
• 2 tsp olive oil
• 1 tsp garlic salt
• 1/2 tsp parsley dried
• 1/2 tsp dill dried

Optional: salt to taste

glaze:

• 1/4 cup balsamic vinegar
• 2 tsp honey

• 1 chicken rotisserie
• 64 ounces chicken stock low sodium, or if you're fancy and you make your own, 64 oz.
• 2 C zucchini diced small
• 1 C carrots diced small
• 1 tsp pepper
• 1/2 cup brown rice (dry for IP, cooked for stovetop or Crockpot)
• 1.5 cups salsa

Optional: salt to taste

• 1 lb chicken breast frozen or thawed, can also use thighs
• 4 slices turkey bacon cooked and diced
• ¾ cup cottage cheese
• ¼ cup Greek yogurt unflavored
• 1 tsp garlic powder
• 1 tsp onion powder
• ½ tsp black pepper
• ½ tsp dried parsley
• 1 tsp fresh dill (1/2 tsp dried)
• ⅓ cup cheddar cheese optional, but included in nutrition facts

• 2 lbs chicken breasts frozen
• 3/4 cup cottage cheese 2%
• 3/4 cup Greek yogurt plain, 2%
• 3/4 cup Hot Sauce Frank's Hot Sauce, NOT Buffalo sauce :)
• 1/2 tsp garlic powder
• 1/2 tsp onion powder
• 1/2 tsp dried dill
• 1/2 tsp dried parsley
• 1/4 tsp black pepper
• 2/3 cup cheddar cheese shredded (optional)

• 6 eggs
• 1 cup cheddar cheese
• 3/4 cup cottage cheese
• 3/4 cup plain Greek yogurt
• 1 tsp salt
• 1/2 cup sun dried tomatoes no oil added, if you can find it
• 1/4 cup chopped fresh basil

• 6 Eggs
• 1 Cup Water (for 6 qt Instant Pot)

• 8 eggs
• 3/4 cup tofu crumbled
• 1/4 cup almond milk unsweetened
• 1/2 tsp onion powder
• 1/2 tsp pepper
• 1 tsp parsley
• 1 tsp dried dill
• 14 slices turkey bacon cut in half

Optional: salt to taste

• 14 slices turkey bacon uncooked
• 1 cup spinach chopped
• 1 large tomato diced, about 1/2C
• 1 cup bell peppers diced
• 12 egg whites or 1 ¼ cup if you're using liquid
• ¾ cup Greek yogurt plain, 2%
• ¾ cup cottage cheese
• 1 tsp basil dried
• 1 cup mozzarella cheese shredded

• 12 eggs
• 2 cups broccoli chopped
• nonstick cooking spray

optional: salt and pepper to taste, shredded Mexican cheese

• 1 tbsp butter
• 3 eggs beaten
• 3 cups zucchini grated (can add more zucchini if you like!)
• 1/3 C cheese Pepper Jack, grated
• 1/2 C red bell pepper diced
• 1/4 C onion finely chopped
• 1/2 pound turkey sausage

• 1 tbsp. olive oil for sautéing
• 1/2 cup onion sliced
• 1 1/2 cup bell peppers sliced
• 4 eggs
• 1/2 tsp garlic minced
• 1/2 tsp homemade vegetable seasoning optional
• Salt and pepper to taste and garnish with cilantro, limes, and avocado

• 1 tbsp olive oil
• 1/2 onion chopped
• 1 jalapeño chopped
• 1 tbsp garlic minced
• 1/2 tsp cumin
• 1/2 tsp chili powder
• 1/2 tsp paprika
• 2 tbsp cilantro chopped
• 4 boneless chicken thighs
• 4 cups cauliflower florets
• 2 tbsp tomato paste
• 1/2 cup chicken broth low sodium

• 1.5 lbs chicken breast partially frozen, cut into one inch cubes
• 1/4 cup chicken broth low sodium
• 1/4 cup coconut aminos or low sodium soy sauce
• 1/4 cup rice vinegar
• 2 tbsp honey
• 1 tbsp ginger minced
• 1 tsp crushed red peppers
• 2 cloves garlic minced
• 1 orange zested and juiced
• 2 tsp arrowroot powder

• 1 ½ cup chicken cooked and chopped
• ½ cup seedless red grapes halved and chilled
• ½ cup seedless green grapes halved and chilled
• 1 apple cored and diced
• ½ cup yogurt plain
• ⅛ tsp vanilla optional
• 1 tbsp mayonnaise
• ¼ tsp black pepper
• 10 pecans or 8 walnuts, chopped

Soup:

• 1 tsp avocado oil
• 4 chicken drumsticks or thighs
• 4 cups chicken stock low sodium
• 1 tbsp ginger fresh, minced
• 2 red fresno chilis diced
• 1 cup water
• 2 tbsp coconut aminos or low sodium tamari or soy sauce
• 1 cup carrots peeled and chopped
• 1/2 tsp pepper
• 1 tsp lime juice
• 1 shallot diced
• 2 cups mushrooms sliced
• 2 eggs

Optional: salt to taste

add-ins:

• 1/4 cup cilantro
• 1/4 cup green onions
• 2 cups spinach
• lime wedges
• sliced red fresno chilis

• 2 lb chicken breast thawed or frozen
• 1/2 cup chicken broth low sodium, or water
• 1 cup almond milk unsweetened
• 1 1/2 cup tofu crumbled
• 1 tsp garlic minced
• 1 tsp dill dried
• 1 tsp parsley dried
• 1 tsp onion powder
• 1 tsp pepper
• 16 slices turkey bacon as topping or cooked and diced into recipe

Optional: salt to taste

• 2 quarts bone broth see post for link to recipe
• 2 cups mushrooms sliced
• 2 cups zucchini sliced
• 1 cup onion diced

Egg Roll Filling:

• 1 tsp olive oil
• 1 lb. chicken thighs chopped into bite sized pieces
• ½ onion red, diced
• 1 tsp cumin
• 1 tsp chipotle chili powder
• 1 tsp oregano
• ½ cup frozen corn
• ½ cup black beans canned, drained
• 1 red bell pepper diced
• 4 cups coleslaw mix
• 1 can diced green chilis
• 1 cup broccoli slaw also called shredded broccoli stalk | shred in a food processor, cheese grater, or mandolin (optional)
• ½ cup cilantro optional, chopped

Chipotle Ranch Dressing:

• ¾ cup plain Greek yogurt
• 1 tsp garlic powder
• ½ tsp onion powder
• 1 tsp dill dried
• 1 tsp parsley dried
• 1 tsp chili powder
• 1 tsp apple cider vinegar
• 3 tbsp water

Optional Toppings:

• avocado
• limes
• jalapeños

• 7 oz chipotle pepper in adobo sauce
• 1 Red onion quartered
• 6 cloves garlic
• 1 tsp black pepper
• 2 tsp cumin powder
• 2 tbsp Mexican oregano
• ¼ cup olive oil
• 3 lbs chicken breasts boneless skinless
• ½ tsp salt or to taste

• 5 cups cauliflower cut into florets
• 1 lb. chicken thighs chopped
• 3 tbsp coconut aminos or low sodium tamari or soy sauce
• 1 tbsp lime juice
• 1 cups bell pepper diced
• 1 1/2 cups zucchini diced
• 2 eggs
• 1/2 cup onion diced
• 1 tsp garlic minced
• 1 tsp olive oil

Optional ingredients: Salt, Pepper, and Cheese

• 1 lb chicken breast cut into thin 1/2-inch strips
• 2 carrots peeled and cut into strips, about 2C
• 1 bell pepper red, chopped
• 2 cups mushrooms
• 3 cups bok choy chopped
• 4 tsp garlic minced
• 2 dried chili pods Thai chilies are best! or you can substitute with 1 tsp crushed red peppers
• 2 cups whole wheat pasta dry, egg noodles
• 1/2 cup low sodium soy sauce I prefer coconut aminos, but you can also use low sodium tamari.
• 1 tbsp honey
• 2 cups water
• 1/2 cup scallions diced
• 1/2 cup basil fresh, chopped

• 1 lb chicken breast
• 1 tsp olive oil
• 1 cup onion diced (about 1 onion)
• 1.5 cups carrots peeled and chopped
• 1.5 cups celery chopped
• 4 cloves garlic minced
• .25 cup brown rice flour or whole wheat flour
• 4 cups chicken broth low sodium
• .75 cup Greek yogurt plain, 2%
• 1 cup peas frozen
• 1 cup corn frozen
• 2 cups jicama peeled and cubed
• 1/2 tsp pepper
• 1 tsp Italian seasoning

• 1 tsp olive oil
• 2 tsp ginger fresh and grated
• 2 cloves garlic minced
• 1 cup onions sliced (about 1 small onion)
• 1.5 lbs chicken breast cut into bite sized pieces
• 1/2 cup bell pepper sliced
• 1/2 cup celery chopped (about 2 stalks)
• 1/2 cup carrots about 2 carrots, peeled and chopped
• 1 cup mushrooms
• 3 tbsp coconut aminos or low sodium tamari or soy sauce
• 1 tbsp rice vinegar rice
• 1 tbsp honey
• 6 cups zucchini cut into noodles, about 3 zucchini
• 1 tbsp brown rice flour optional

• 1 tsp olive oil
• 1 lb chicken thighs
• 1/2 onion chopped
• 2 cloves garlic minced
• 1/2 tsp pepper
• 1 tsp chili powder
• 1 tsp cumin
• 1 tsp paprika
• 1 spaghetti squash cut in half and cleaned of seeds
• 1/2 cup water
• 1 14 oz can black beans drained
• 1/2 cup tomatoes diced for toppings
• 1/4 cilantro chopped for toppings
• 1 jalapeno sliced for toppings
• 2/3 cup cheddar cheese shredded for toppings

• 1 cup 2% cottage cheese or ricotta
• 1 cup mozzarella cheese I use mozzarella
• 28 oz crushed tomatoes Do not use full or diced tomatoes–they have too much liquid in them. For instructions on using jarred pasta sauce, please read the post.
• 1 tbsp oregano
• 1 tbsp thyme
• 1 tbsp parsley
• 1 tbsp onion powder
• 1 tbsp garlic
• 6 whole wheat lasagna noodles
• 1 lbs ground turkey
• 3 cups spinach fresh

• 1 cup mushrooms chopped, fresh
• 7 leaves cabbage Napa
• 1 lb ground turkey lean
• ½ onion chopped
• 1 tbsp coconut aminos or low sodium tamari or soy sauce
• ¼ tsp five-spice powder
• 1 cup water chestnuts drained, sliced
• 12 leaves lettuce large

Ingredients:

• 1 lb ground turkey or chicken
• 1 tsp cinnamon
• 1 tsp nutmeg
• ½ apple green, chopped small
• 1/4 cup bone broth low sodium
• 2 tbsp coconut oil if frying

Optional: salt to taste

• 1 lb ground turkey or chicken
• 3 tsp garlic minced
• ⅓ cup onion red, diced
• 1 tsp cumin ground
• ½ tsp black pepper ground
• ¼ cup bone broth low sodium

Optional: salt to taste

• 2 cups cauliflower frozen, florets
• 1.5 cups ground turkey frozen, with taco seasoning
• smoked paprika to taste

Optional Toppings:

• 1 tomato chopped
• 1 cup lettuce chopped
• cilantro fresh, to taste
• 1/3 cup cheese shredded

• 1 lb ground beef lean (can also use turkey)
• 1 cup green chiles fresh or canned, diced
• 1 cup onion diced
• 1 cup beef broth low sodium
• 2 cups whole wheat pasta I used elbows
• 1 tsp paprika
• 1 tsp garlic powder
• 1 cup tomato sauce
• ¾ cup plain Greek yogurt optional
• 1 ⅓ cup cheddar cheese shredded, optional

Turkey Chorizo

• 1 lb. ground turkey
• 1 tsp onion powder
• 1 tsp garlic salt
• 4 tbsp chili powder
• 1 tbsp cumin
• 1 tbsp ground coriander
• 1 tbsp oregano
• 1 tsp pepper
• 2 tsp paprika
• ¼ tsp cinnamon
• 1 tsp red pepper flakes crushed
• 1 tbsp fennel seed
• ¼ cup apple cider vinegar

Chorizo and Eggs Casserole

• ½ lb. turkey chorizo homemade
• 8 eggs
• ¼ cup almond milk unsweetened
• ½ tsp pepper
• 1 bell pepper red, chopped
• 1 zucchini chopped

Meatballs:

• 1 ½ lbs ground turkey
• 2 eggs
• 1 tbsp garlic minced
• 1 tsp ginger fresh, ground or minced
• 1 tsp coconut aminos or low sodium tamari or soy sauce
• 1/2 cup oats rolled
• 1/2 cup green onions chopped

Rice:

• 1 1/2 cup brown rice dry
• 2 cups water

Glaze:

• 2 tbsp coconut aminos or low sodium tamari or soy sauce
• 1/4 cup water
• 1 tsp vinegar
• 1 tbsp honey
• 1/2 tsp ginger fresh, ground or minced

Meat Filling:

• 1/2 lb. ground beef lean, or ground turkey
• 1/2 cup onion chopped
• 1 clove garlic minced
• 1 tbsp brown rice flour or whole wheat flour
• 1/2 cup beef broth low sodium
• 1/2 cup carrots chopped
• 1/4 cup peas
• 1/4 cup corn kernels
• 1 tsp coconut aminos or low sodium tamari or soy sauce
• 1/2 tsp Italian seasoning
• 1 tbsp tomato paste low sodium

Mashed cauliflower:

• 3 cups cauliflower chopped
• 1/2 tsp garlic salt
• 1/4 tsp pepper

Cheese cups:

• 1 1/3 cups cheddar cheese 1/3 cup can make 3 cheese bowls

• 1 cup marinara sauce no added sugar
• 1/2 lb ground turkey
• 2/3 cup mozzarella cheese shredded
• 3/4 cup ricotta cheese reduced fat
• 1/2 zucchini sliced 1/4 inch thick
• 1/2 yellow squash sliced 1/4 inch thick
• 1 egg

• 1 lb ground beef very lean
• 1 lb turkey sausage ground, Italian
• 2 eggs
• 1 tsp onion powder
• 1 tsp garlic powder
• 1 tsp oregano
• 1 tsp basil

optional: salt to taste

Toppings:

• 1 cup marinara sauce
• 1 1/3 cup mozzarella cheese shredded
• chopped veggies of choice

BBQ Sauce

• 1 cup tomato paste
• 1/2 cup water
• 1/4 cup honey
• 1/4 cup apple cider vinegar
• 1 tsp hot sauce
• 1 tsp smoked paprika
• 2 tbsp coconut aminos
• 1 tsp minced garlic
• 1/8 tsp cumin
• 1 tbsp mustard

Meatballs:

• 2 lbs ground turkey or ground beef
• 1 tbsp oregano
• 1 tsp pepper
• 1 tbsp coconut aminos low sodium
• 1 egg
• 2 onions ends cut off and separated, medium-large yellow. May need more depending on how many you're making

Salt to taste

Meatballs:

• 1 ½ lbs ground turkey
• 2 eggs
• 1 tbsp garlic minced
• 1 tsp ginger fresh, ground or minced
• 1 tsp coconut aminos or low sodium tamari or soy sauce
• 1/2 cup oats rolled
• 1/2 cup green onions chopped

Rice:

• 1 1/2 cup brown rice dry
• 2 cups water

Glaze:

• 2 tbsp coconut aminos or low sodium tamari or soy sauce
• 1/4 cup water
• 1 tsp vinegar
• 1 tbsp honey
• 1/2 tsp ginger fresh, ground or minced

• 2 onions sliced in half
• 4 ginger branches, sliced in half lengthwise
• 1 lbs beef brisket
• 3 lbs beef bones
• 1 tsp sugar
• 6 cloves whole
• 6 star anise whole
• 1 tbsp fennel seeds
• 1 tbsp coriander seeds
• 1 tsp cardamom ground
• 1 cinnamon stick
• 8 oz rice noodles
• 1 lbs flank steak thinly sliced
• 5 tbsp fish sauce or Bragg's liquid aminos

Optional Toppings

• 2 tbsp green onions
• 1 tbsp sliced jalapeños
• 1 tbsp fresh mint
• 2 tbsp fresh cilantro
• 1 tbsp basil
• 1 lime
• 1/4 cup mung bean sprouts
• 1 tsp chili sauce

• 1 pound steak skirt or loin flap is best
• 1/4 cup teriyaki coconut aminos
• 2 tbsp Worcestershire Sauce
• 1/2 cup diced pineapple
• 1 tbsp Montreal Steak seasoning optional

Beef Gyros

• 1 tbsp parsley dried
• 1 tsp black pepper
• 1 red onion thinly sliced
• 2 lbs flank steak thinly sliced
• 3 cloves garlic minced
• 1 tsp olive oil
• 1 cup low sodium beef broth or water
• 1 tbsp lemon juice
• 1 tsp apple cider vinegar (optional)
• 3 whole wheat pitas or Naan bread, or Flat Out pitas

Tzatziki Sauce:

• 1 cup plain Greek yogurt
• 1/2 cup cucumber peeled, seeded, and chopped finely
• 1 clove garlic minced
• 1 tsp pepper
• 2 tbsp fresh dill

Optional Toppings

• carrots shredded
• onions chopped
• cucumbers chopped
• Lettuce shredded
• Feta or goat cheese (optional, use container to measure)

• 1.5 lb skirt steak diced into small pieces

Healthy Carne Asada Marinade

• .25 cup vinegar white
• 2 tbsp coconut aminos or low sodium Tamari or Soy Sauce
• 1 tsp garlic powder
• 2 tbsp lime juice 1 lime
• 2 tsp olive oil
• 1 orange juice from
• 1 tbsp chili powder
• 1 tsp oregano
• 1 tsp cumin
• 1 tsp onion powder

Garnish with diced onions and cilantro as desired

Tostadas:

• 4 corn tortillas
• 1 tsp olive oil
• 4 tbsp Greek yogurt plain, 2%
• 1/2 cup black beans canned
• 2 cups romaine lettuce chopped
• 1 tomato roma, diced
• 3 cups carne asada
• 1 tbsp cilantro chopped
• 1 tbsp onions chopped

Hot Sauce:

• 1 tbsp enchilada sauce
• 2 tbsp water

Burrito Bowl:

• 4 cups lettuce romaine, green leaf, etc | chopped
• 1 cup black beans canned
• 1 cup corn kernels
• 2 tomatoes roma, diced
• 1 avocado diced
• 3 cups carne asada

Dressing: (optional)

• 1/4 cup Greek yogurt plain, 2%
• 1/4 cup enchilada sauce or hot sauce
• 1 tbsp lemon juice
• 1/2 tsp salt

• 8 corn tortillas
• 3 cups carne asada
• 1 cup onions chopped
• 1 cup cilantro minced
• 4 lime wedged

• 12 corn tortillas
• 1 lb. carne asada
• 2 cups cheese shredded
• 1 cup enchilada sauce

Ingredients:

• 1 tsp olive oil
• 2 tbsp coconut aminos low sodium
• 1 ½ tbsp lime juice about 1 lime worth
• 1 tbsp garlic minced
• 1 lbs steak flat iron, but any thin steak will work (slice against the grain)
• 2 bell peppers sliced
• 1 onion large, sliced
• 1 cup quinoa
• ½ cup beef broth low sodium

Fajita Seasoning:

• 1 tsp cumin
• 1 tbsp chili powder
• 1 tsp paprika

Optional Toppings:

• tomatoes
• jalapeños
• cilantro
• lime
• avocado
• black beans canned
• corn kernels

• 3 cups mushrooms sliced
• 1 onion sliced
• 2 lbs chuck roast stew meat cut in half, or cut into cubes
• 2 tsp Italian seasoning
• 1 tbsp brown rice flour or whole wheat flour
• 2 tsp garlic minced
• 1 tbsp coconut aminos or low sodium Tamari or soy sauce
• 1 tbsp Worcestershire sauce
• 2 cups whole wheat pasta egg noodles
• 2 cups beef broth low sodium
• 2 cups water For Instant Pot only
• 3/4 cup Greek yogurt plain, 2%

Salt and Pepper to taste

• 4 pieces pork chops 1 inch thick, can also use pork tenderloins
• 2 tbsp olive oil
• 1 tbsp mustard Dijon
• 1 tbsp thyme
• 1 tbsp basil
• 1 cup chicken broth low sodium
• 2 cloves garlic
• ½ tsp pepper
• 1 onion yellow, sliced into large chunks

Optional: salt to taste

Pear Topping:

• 1 tsp butter or olive oil | read the directions first–if adding to the crockpot, this is not needed
• 4 cups pears sliced into large chunks (about 3 pears)

• 3 lbs beef roast chuck roast works the best
• 1 tbsp parsley
• ½ tbsp garlic powder
• ½ tbsp onion powder
• ½ tsp dried dill
• 2 tbsp olive oil
• 6 pepperoncinis
• ¼ cup pepperoncini juice
• 1 tsp Worcestershire sauce
• 1 cup beef broth low sodium
• 1 tsp cornstarch

• 1 lb beef cubed
• 4 cloves garlic minced or chopped
• 1/2 red onion chopped in 1" pieces
• 1 bell pepper chopped in 1" pieces
• 5 sprigs thyme
• 2 tbsp parsley fresh, chopped
• 1 tbsp lemon pepper seasoning
• 1-2 tbsp olive oil as needed

• 2 large Onions
• 3 pounds Pork tenderloin
• 2 tsp Chili Powder
• 2 tsp Cayenne Pepper
• 1/2 tsp cumin
• 2 Bay Leaves
• 16 ounces Green Chile Salsa the less ingredients the better!
• 1 can Rotel
• 12 oz unflavored Greek yogurt optional topping