TOFU LETTUCE WRAPS

4 SERVINGS | 15 MINUTES

MACROS

carbs - 19g | fiber - 2g | fat - 8g | protein - 12g

INGREDIENTS

3 tablespoons hoisin sauce

3 tablespoons gluten-free soy sauce

2 tablespoons rice vinegar

1 teaspoon sesame oil

2 teaspoons olive oil

1 (12–14-ounce) package extra-firm tofu (do not use silken)

8 ounces baby bella (crimini) mushrooms, finely chopped

1 (8-ounce) can water chestnuts, drained and finely chopped

2 cloves garlic, minced

2 teaspoons freshly grated ginger

¼ teaspoons red pepper flakes, optional

4 green onions, thinly sliced, divided

8 large inner leaves romaine lettuce (from a romaine heart) or butter lettuce leaves

INSTRUCTIONS

STIR together the hoisin, soy sauce, rice vinegar, and sesame oil in a small bowl. Set aside.

PRESS the tofu between paper towels to squeeze out as much liquid as possible. Refresh the paper towels and press again. 

HEAT oil in a large nonstick skillet over medium-high heat. Once oil is hot, crumble in the tofu, breaking it into very small pieces as it cooks. Continue cooking for 5 minutes, then add the diced mushrooms. Continue cooking until any remaining tofu liquid cooks off and the tofu starts to turn golden, about 3 minutes more. Stir in the water chestnuts, garlic, ginger, red pepper flakes, and half of the green onions and cook until fragrant, about 30 seconds more.

POUR the sauce over the top of the tofu mixture and stir to coat. Cook just until the sauce is warmed through, 30–60 seconds.

SPOON the tofu mixture into individual lettuce leaves. Top with remaining green onions, grated carrots, and additional red pepper flakes as desired. 

ENJOY!

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CHICKEN ENCHILADA BOWL

4 SERVINGS | 30 MINUTES

MACROS

carbs - 16g | fiber - 6g | fat - 19g | protein - 26g 

INGREDIENTS

2 tablespoons coconut oil 

1 pound boneless, skinless chicken thighs

¾ cup enchilada sauce 

¼ cup water

¼ cup chopped onion

1 (4-ounce) can diced green chiles

4 cups cauliflower rice 

Toppings:

1 whole avocado, diced

¼ cup chopped pickled jalapeños

1 roma tomato, chopped

cilantro 

INSTRUCTIONS

MELT oil in a pot or dutch oven over medium heat. Sear chicken thighs until lightly brown.

POUR in enchilada sauce and water, then add onion and green chiles. Reduce heat to a simmer and cover. 

COOK chicken for 17–25 minutes or until chicken is tender and fully cooked through to at least 165º internal temperature.

REMOVE chicken and place on a work surface. Chop or shred chicken then add it back into the pot. Let the chicken simmer uncovered for an additional 10 minutes to absorb flavor and allow sauce to reduce.

TOP with avocado, jalapeño, tomato, and any other desired toppings.

SERVE alone or over cauliflower rice.

ENJOY!

Cauliflower Rice:

COOK as instructed on bag or simply sauté in a large skillet over medium heat in 1 tablespoon oil. 

COOK for a total of 5–8 minutes, stirring occasionally.

Tip: In a hurry? Use some sliced rotisserie chicken instead! Toss in the skillet to warm with the veggies.

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CHICKEN OR TUNA SALAD

1 SERVING | 10 MINUTES

MACROS

carbs - 9g | fiber - 5g | fat - 36g | protein - 27g (with chicken)

carbs - 8g | fiber - 1g | fat - 23g | protein - 27g (with tuna)

INGREDIENTS

1 hard boiled egg

4 ounces rotisserie chicken OR 3 ounces canned tuna

½ avocado

1 large dill pickle, chopped

1 celery stalk, chopped

1 teaspoon yellow mustard

1 tablespoon olive oil mayo

lemon juice, to taste

salt, to taste

lemon pepper, to taste

onion powder, to taste

INSTRUCTIONS

COMBINE all ingredients in a large bowl.

SERVE alone or over a bed of lettuce.

ENJOY!

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COCONUT LIME CHICKEN

4 SERVINGS | 20 MINUTES

MACROS

carbs - 3g | fiber - 0g | fat - 23g | protein - 27g

INGREDIENTS

4 chicken breasts

2 tablespoons coconut oil

¼ cup chicken stock

¼ cup lime juice

1½ cups full fat canned coconut milk

1 tablespoon minced garlic

½ teaspoon salt

½ teaspoon pepper

2 tablespoons chopped fresh cilantro

INSTRUCTIONS

ADD oil to a large skillet and bring to medium-high heat.

SLICE chicken breasts horizontally to make thin cutlets (to cook faster and more evenly).

ADD chicken breasts to hot pan. Liberally salt and pepper side facing up. Sauté until lightly browned and cooked through, about 3–4 minutes per side.

REMOVE chicken from skillet and set aside. 

REDUCE heat to medium.

ADD chicken stock, lime juice, coconut milk, minced garlic, salt, and pepper to the skillet. Reserve coconut milk remaining in can. 

STIR sauce, scraping up browned bits remaining in pan from cooking chicken.

ADD chicken breasts back to skillet with sauce. Cover and let simmer on medium to medium-low for 5 minutes.

DRIZZLE some of the remaining coconut milk over chicken. Sprinkle with fresh chopped cilantro.

ENJOY!

Note: This is also great with shrimp! Add in toward the end of cooking because they cook much faster.

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SEARED SALMON WITH ARUGULA

4 SERVINGS | 10 MINUTES

MACROS

carbs - 6g | fiber - 3g | fat - 47g | protein - 41g

INGREDIENTS

4 (5–6 ounces each) salmon fillets, preferably wild-caught

salt and pepper, to taste

⅓ cup plus 3 tablespoons extra virgin olive oil, divided

4 cups baby arugula

2 tablespoons fresh lemon juice 

1 ripe avocado, pitted and cut into ½-inch cubes

INSTRUCTIONS

PRESS salmon fillets between paper towels to dry surfaces thoroughly. Season on all sides with salt and pepper. 

HEAT ⅓ cup oil in a large skillet over medium-high heat until shimmering. Add salmon fillets skin-side down. Immediately reduce heat to medium-low. Cook, pressing gently on back of fillets to ensure good contact with skin, until skin is rendered and crisp, about 6 minutes. If skin sticks to the pan when attempting to lift with a spatula, allow it to continue to cook until it lifts easily.

MEANWHILE, in a large bowl, combine arugula, lemon juice, remaining 3 tablespoons olive oil, and avocado. Season with salt and pepper.

FLIP salmon and cook on second side until a thermometer inserted into the thickest part registers 120°F for medium rare or 130°F for medium, about 1 minute longer. Transfer salmon to a paper towel-lined plate. Spoon salad onto plates, top with salmon, and serve.

ENJOY!

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SLOW COOKER BEEF STEW WITH VEGETABLES

8 SERVINGS | PREP 15 MINUTES | COOK 8 HOURS

MACROS

carbs - 16g | fiber - 2g | fat - 21g | protein - 24g

INGREDIENTS

1 tablespoon coconut oil

2 pounds chuck roast

1 teaspoon kosher salt, divided

½ teaspoon coarse ground black pepper, divided

3 russet potatoes, peeled and diced

2 carrots, peeled and diced

2 cups broccoli, chopped

3 garlic cloves, minced

1 yellow onion, diced

2 bay leaves

3 beef bouillon cubes  

¼ cup tomato paste

5 cups water (or enough to cover the ingredients by about ½ inch)

INSTRUCTIONS

HEAT coconut oil in a cast iron skillet (or other heavy skillet) over medium-high heat.

SEASON beef with half the salt and pepper.

SEAR beef for 5–6 minutes on each side until a deep golden crust forms.

TRIM any large sections of fat and cut the rest of the beef into 2-inch chunks.

ADD to slow cooker: beef, remaining salt and pepper, potatoes, carrots, broccoli, garlic, yellow onion, bay leaves, beef base, and tomato paste.

ADD water to skillet over medium-high heat and scrape up browned bits on bottom of pan.

ADD the water to slow cooker.

STIR well and cook for 8 hours on low.

ENJOY!

Tip: Freeze leftovers for a busy night!

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SHRIMP STIR FRY

2 SERVINGS I 10 MINUTES

MACROS

carbs - 63g | fiber - 6g | fat - 2g | protein - 36g

INGREDIENTS

8 ounces shrimp, preferably wild-caught

sea salt, to taste

garlic powder, to taste

2 cups cooked brown rice

teriyaki sauce, to taste

Stir Fry Veggies:

bagged stir fry veggies

OR

1 cup shredded carrots

1 cup sugar snap peas

1 cup broccoli

INSTRUCTIONS

DEVEIN shrimp.

SEASON shrimp with sea salt and garlic powder.

DRIZZLE olive oil in large skillet and bring to medium-high heat.

ADD shrimp and stir fry veggies.

COOK shrimp and veggies until shrimp is cooked through and veggies are tender. 

PLACE cooked brown rice in a bowl and add the shrimp and veggies.

TOP with teriyaki sauce.

ENJOY!

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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 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 orange juice

2 teaspoons minced fresh jalapeño pepper

¼ cup chopped fresh cilantro

¼ teaspoon salt

⅛ teaspoon ground black pepper

INSTRUCTIONS

Roasted Tofu:

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. 

PREHEAT oven to 450°F. 

REMOVE tofu from marinade with a slotted spoon (discard marinade). Spread out on 2 large baking sheets, making sure the pieces are not touching. 

ROAST, gently turning halfway through, until golden brown, about 20 minutes. 

Roasted Vegetables:

PREHEAT oven to 425°F.

TOSS squash and 1 tablespoon oil in a large bowl. Spread out on a baking sheet. Roast for 10 minutes.

MEANWHILE, toss broccoli, bell peppers, onion, Italian seasoning, salt, and pepper in the bowl until the vegetables are evenly coated.

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. 

DRIZZLE with vinegar.

Citrus Lime Vinaigrette:

COMBINE all dressing ingredients in a screw-top jar. Cover and shake well.

For entire Salad:

ARRANGE greens, veggies, tofu, and pumpkin seeds in a 6-cup sealable container or bowl. 

DRIZZLE vinaigrette over salad just before serving.

MAKE AHEAD: refrigerate salad and dressing separately for up to 5 days. Add dressing just before serving.

ENJOY!

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LIME DRESSING

2 SERVINGS | 5 MINUTES

MACROS

carbs - 9g | fiber - 2g | fat - 27g | protein - 0g

INGREDIENTS

¼ cup extra virgin olive oil

2 teaspoons lime zest

3 tablespoons lime juice

1½ teaspoons honey

kosher salt

freshly ground black pepper

INSTRUCTIONS

ADD all ingredients to a blender and blend.

ADD two tablespoons of dressing to salad.

ENJOY!

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BURGER BOWL

BURGER BOWL

1 SERVING | 5 MINUTES

MACROS

carbs - 21g | fiber - 10g | fat - 48g | protein - 39g

INGREDIENTS

1 cup ground beef, cooked

1 slice bacon, cooked

1 cup riced cauliflower, cooked

½ avocado

¼ cup diced red onion

½ cup shredded lettuce

¼ cup cherry tomatoes

¼ cup pickle slices

1 tablespoon avocado mayo

INSTRUCTIONS

LAYER ingredients in bowl starting with cauliflower rice, then ground beef, then bacon, then veggies.

TOP with avocado mayo.

ENJOY!

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TURKEY BLT BOAT

1 SERVING | 5 MINUTES

MACROS

carbs - 15g | fiber - 9g | fat - 22g | protein - 34g

INGREDIENTS

2 large romaine lettuce leaves, washed

6 ounces deli turkey

2 strips cooked bacon

½ avocado, diced

½ cup tomato, sliced

INSTRUCTIONS

PLACE romaine leaves on a plate.

DIVIDE remaining ingredients evenly between the lettuce.

ENJOY!

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CHICKEN PESTO SPAGHETTI SQUASH

1 SERVING | 50 MINUTES

MACROS

carbs - 15g | fiber - 5g | fat - 25g | protein - 28g

INGREDIENTS

1 spaghetti squash

4 ounces cooked chicken

3 tablespoons basil pesto sauce 

INSTRUCTIONS

PREHEAT oven to 400°F.

CUT spaghetti squash into halves or quarters and place in baking dish.

BAKE spaghetti squash for 30–45 minutes.

SHRED spaghetti squash with a fork and add to large bowl. 

ADD pesto to the spaghetti squash and combine.

TOP with chicken and serve hot.

ENJOY!

Tip: To save time, use rotisserie chicken!

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GREEK SALAD WITH TOFU FETA CHEESE

4 SERVINGS | 10 MINUTES (2 HOURS EXTRA IF TOFU FETA CHEESE ISN’T PREPPED)

MACROS

carbs - 16g | fiber - 4g | fat - 22g | protein - 9g 

INGREDIENTS

Salad: 

½ red onion, sliced thin

1 cucumber, sliced

1 green pepper, chopped

4 tomatoes, chopped

12 ounces black olives, chopped

1 tablespoon dried oregano

Vegan Tofu Feta Cheese (recipe below)

Extra virgin olive oil

Salt and pepper (to taste)

Vegan Tofu Feta Cheese:

9.7 ounces firm tofu (about ¾ of a block)

¼ cup lemon juice 

½ cup water

½ cup apple cider vinegar 

1 tablespoon dried oregano

INSTRUCTIONS

Salad:

TOSS all ingredients together with desired amount of extra virgin olive oil, salt, and pepper, until well mixed.

ENJOY!

To make Vegan Tofu Feta Cheese:

PRESS the tofu to drain excess water, pat, and let sit to dry. (To drain tofu, place it on some paper towels on a plate. Place another layer of paper towels on top, then another plate or cutting board on top of that. Put some heavy books or cans on top to weigh it down. Drain the water from the plate every 30 minutes or so until water is pressed out.)

CUT the tofu into cubes.

MIX the lemon juice, water, apple cider vinegar, and oregano in a bowl and add the tofu.

COVER and refrigerate for at least 2 hours. It will taste even better 2 or 3 days later so prepare ahead of time for best flavor.

Vegan to Meat Tip: Swap out the tofu for chicken, turkey, fish, or red meat! 

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