The impact of the COVID-19 outbreak is still being felt even as we are slowly easing restrictions. Restaurants and bars will be opening soon, but that doesn’t mean the food supply will be back to normal.
Two of the largest meat producers in the United States have shut down, meaning we could soon be facing a meat shortage as we saw in the paper aisle of grocery stores. The government is signing an order to keep many of the meat producers open, but with so much uncertainty, the time to prepare is now. Meat is a great source of iron, protein, B-complex vitamins, and magnesium (which is linked to reduced stress). But there are many other ways to get these nutrients if you look for them.
Many of our tasty recipes are packed with protein-rich meat, but there are other tasty recipes in our meal guides for FASTer Way members and VIP members. They are carefully designed to go with our workout plans and help you burn fat.
If you’re not a member, check these recipes out below and sign up to become part of our community! There are plenty more where these came from.
CITRUS LIME TOFU SALAD
6 SERVINGS | PREP 20 MINUTES | TOTAL 90 MINUTES
*MARINATE TOFU AHEAD OF TIME
MACROS
carbs - 31g | fiber - 8g | fat - 38g | protein - 20g
INGREDIENTS
· 2 cups mixed greens
· 1 tablespoon pumpkin seeds
· Roasted Tofu:
· 2 (14-ounce) packages extra-firm, water-packed tofu, drained
· ⅔ cup of gluten-free soy sauce
· ⅔ cup lime juice
· 6 tablespoons toasted sesame oil
Roasted Vegetables:
· 3 cups cubed butternut squash (1-inch pieces)
· 3 tablespoons extra virgin olive oil, divided
· 4 cups broccoli florets
· 2 red bell peppers, cut into squares
· 1 large red onion, cut into bite-size chunks
· 2 teaspoons Italian seasoning
· 1 teaspoon coarse kosher salt
· ¼ teaspoon pepper
· 1 tablespoon balsamic vinegar
Citrus-Lime Vinaigrette:
· ¼ cup olive oil
· ¼ cup lime juice
· ¼ cup of orange juice
· 2 teaspoons minced fresh jalapeño pepper
· ¼ cup chopped fresh cilantro
· ¼ teaspoon salt
· ⅛ teaspoon ground black pepper
INSTRUCTIONS
Roasted Tofu:
1. PAT tofu dry and cut into ½–¾-inch cubes. Combine soy sauce, lime juice, and oil in a medium bowl or large sealable plastic bag. Add the tofu and gently toss to combine. Marinate in the refrigerator for 1 hour or up to 4 hours, gently stirring once or twice.
2. PREHEAT oven to 450°F.
3. REMOVE tofu from marinade with a slotted spoon (discard marinade). Spread out on 2 large baking sheets, making sure the pieces are not touching.
4. ROAST, gently turning halfway through, until golden brown, about 20 minutes.
Roasted Vegetables:
1. PREHEAT oven to 425°F.
2. TOSS squash and 1 tablespoon oil in a large bowl. Spread out on a baking sheet. Roast for 10 minutes.
3. MEANWHILE, toss broccoli, bell peppers, onion, Italian seasoning, salt, and pepper in the bowl until the vegetables are evenly coated.
4. ADD squash to vegetables in the bowl. Toss to combine. Spread the vegetables out on 2 baking sheets, dividing evenly. Roast, stirring once or twice until vegetables are tender and browned in spots, 17–20 minutes.
5. DRIZZLE with vinegar.
6. Citrus-Lime Vinaigrette:
7. COMBINE all dressing ingredients in a screw-top jar. Cover and shake well.
8. For entire Salad:
9. ARRANGE greens, veggies, tofu, and pumpkin seeds in a 6-cup sealable container or bowl.
10. DRIZZLE vinaigrette over salad just before serving.
11. MAKE AHEAD: refrigerate salad and dressing separately for up to 5 days. Add dressing just before serving.
12. ENJOY!
AVOCADO EGG SALAD
4 SERVINGS | 5 MINUTES
MACROS
carbs - 10g | fiber - 6g | fat - 22g | protein - 15g
INGREDIENTS
· 2 cups arugula
· 8 hard-boiled eggs
· 2 avocados, pit, and skin removed
· 1½ tablespoons lemon juice
· ⅓ cup chopped onion
· ½ teaspoon salt
· black pepper, to taste
INSTRUCTIONS
1. ADD all ingredients (except arugula) to a bowl and mash.
2. STIR to combine.
3. SERVE on top of arugula.
4. ENJOY!
EGG WHITE BITES
6 SERVINGS (2 muffins) | 25 MINUTES
MACROS
carbs - 5g | fiber - 1g | fat - 0g | protein - 9g
INGREDIENTS
· 16-ounce container egg whites
· 2 bell peppers, chopped
· 1 cup spinach, chopped
· Salt and pepper (to taste)
INSTRUCTIONS
1. PREHEAT oven to 350°F.
2. GREASE muffin pan with nonstick cooking spray.
3. WHISK egg whites, peppers, spinach, and salt and pepper in a large bowl.
4. POUR mixture into muffin pan.
5. BAKE for 15–17 minutes or until the eggs are set.
6. ENJOY!
EGGS OVER EASY WITH SPINACH AND CHOPPED VEGETABLES
1 SERVING | 5 MINUTES
MACROS
carbs - 17g | fiber - 11g | fat - 42g | protein - 17g
INGREDIENTS
· 2 large eggs
· 2 tablespoons chopped onion
· ¼ jalapeño pepper, finely chopped (optional)
· 1 cup chopped spinach
· 1 tablespoon chopped green or black olives
· 2 teaspoons extra virgin olive oil
· Salt, pepper, red pepper flakes and/or other seasonings of choice
· Toppings (optional, not included in macros):
· Avocado slices or salsa (for topping)
· Chopped mushrooms
· Minced garlic
· Chopped bell peppers
· Sliced green onions
· Chopped chives or parsley
INSTRUCTIONS
1. HEAT olive oil in a skillet over medium heat. Add veggies to skillet and cook for 3 minutes, or until veggies are soft and onions are fragrant. Create two holes in the center of the veggies and crack an egg into each hole.
2. COVER with a lid or baking sheet and let sit for 4–5 minutes, or until egg whites are cooked through.
3. SPRINKLE seasonings evenly over top.
4. TOP with avocado slices or salsa (both optional) and serve warm.
5. ENJOY!
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