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Healthy Meal Prep Recipes

Meal Prep Ideas

Try some of our favorite healthy recipes - but before you do - be sure to check out our meal prep basics article.

Easy Healthy Recipes (3-4 ingredients)

With no more than 4 ingredients, theres no excuse not to meal prep with these fast and simple recipes. Be sure to find the hidden meal prep container coupon code in one of the shopping lists!

Mini Pizzas on Portobello Mushrooms

Mini Pizza on Portobello Mushrooms

Makes 5 perfectly portioned snacks.

Ingredients:

  • 5 Large Portobello Mushrooms
  • 8 oz of Fresh Mozzarella
  • 1 1/4 cups of pasta sauce
  • Olive oil
  • Sprinkle of kosher salt (optional)
  • Fresh Basil leaves (cut roughly) (optional)
  • 15 Grape tomatoes cut in half (optional)

 

Instructions:

  1. Clean the portobello mushroom caps. Be sure to remove the inside gills and wipe the tops gently with a paper towel to remove dirt.
  2. Lightly grease a roasting pan with a drizzle of olive oil
  3. Face the inside of the mushroom cap up and place in roasting pan
  4. Sprinkle with salt
  5. Fill the pasta sauce into the mushroom caps and top with sliced or shredded mozzarella cheese.
  6. Top with tomatoes and basil (optional)

 

Tips: Make this a caprese pizza by leaving out the pasta sauce and adding a bit of balsamic glaze to the finished product.

 

Shopping List for Mini Pizzas:

  • Portobello Mushrooms
  • 8 oz Fresh Mozzarella
  • Pasta Sauce
  • Olive Oil
  • Fresh Basil Leaves
  • 15 Grape Tomatoes

 

Quick Egg Salad with Avocado

Egg Salad wtih Avocado

Makes 5 perfectly portioned snacks.

Ingredients:

  • 10 hard boiled eggs
  • 2 1/2 medium avocados, peeled and mashed
  • 2 1/2 tablespoons fresh lemon juice (or lime juice)
  • 2/3 teaspoons fine sea salt, or to taste

 

Instructions:

  1. Peel the hard boiled eggs and chop
  2. In a mixing bowl add the avocados with lemon juice and sea salt.
  3. Mash the avocado mixture together until the avocado has reached the desired texture.
  4. Add the chopped eggs to the avocado mixture and stir well until thoroughly combined.
  5. Divide into 5 12 oz ISO Meal Prep Containers
  6. Eat with toasted bread or greens of your choice

 

Shopping List for Egg Salad:

 

Simple Salmon

Simple Salmon

Makes 5 perfectly portioned meals.

Ingredients:

  • 1 2/3 lbs of fresh salmon (cut into 5 pieces)
  • Juice from 2/3 of a large lemon (at least 2/3 cup)
  • 2 1/2 tsp Italian seasoning
  • salt and pepper (to taste)

 

Instructions:

  1. Place salmon side by side in a shallow dish and squeeze lemon juice over each piece until coated.
  2. Marinate in fridge for at least one hour (This can sit and marinate overnight but is not necessary.)
  3. Preheat the oven to 500 degrees F.
  4. Line a baking sheet with parchment paper and put salmon pieces skin side down, and evenly placed on top.
  5. Lightly sprinkle each piece with Italian seasoning, salt and pepper
  6. Bake for 10 minutes (Internal temperature should reach 145 degrees.)
  7. Divide salmon into 5 16 oz ISO Meal Prep Containers

 

Shopping List for Salmon:

  • 1 2/3 lbs of fresh salmon
  • 1 Large Lemon
  • Italian Seasoning

 

Easy Chicken Salad with Avocado & Cilantro

Chicken Salad with Avocado & Cliantro

Makes 5 perfectly portioned snacks.

Ingredients:

  • 1 ½ pounds of boneless skinless chicken breast
  • 2 large avocados, cored & chopped
  • 1/4 cup cilantro, chopped
  • salt & pepper to taste

 

Instructions:

  1. Put chicken breast in a sauce pan with enough water to cover it and bring to boil over medium
  2. Reduce heat and allow chicken to simmer until it is no longer pink (internal temperature should reach 165 degrees F.)
  3. Move chicken breasts into a large mixing bowl and cool.
  4. Shred chicken meat with two forks
  5. Add avocados, cilantro, salt and pepper and mash together with a fork until thoroughly combined.

 

Tip: If you're craving a little more flavor you can add in any other chicken salad ingredient you might enjoy, like: walnuts, red onions, or garlic.

 

Shopping List for Chicken and Avocado:


5 Daily Paleo Recipes

The Paleo diet consists of vegetables, fruits, some fats, nuts, and seeds. It includes refraining from eating grains, beans, soy, dairy, certain vegetable oils, and refined sugar.

Chocolate Chunk Salted Caramel No-Bake Cookies

Paleo Cookies


Makes: 15 Cookies

Store in: 12 oz ISO Meal Prep Containers

Tips: To keep this recipe 100% dairy free and vegan, be sure to use a chocolate that is dairy free.

This version of no-bakes takes a full 3-4 hours to fully set up.

 

Ingredients

  • 1½ cups coconut sugar
  • ½ cup coconut oil
  • ½ cup coconut milk, (from the can)
  • 2 Teaspoons vanilla extract
  • ¼ Teaspoon sea salt
  • 2½ cups finely shredded coconut
  • 1 cup big flake coconut
  • 3/4 cup dark chocolate chunks or chocolate chips (80% dark chocolate would be preferable)

 

Directions:

  1. In a large saucepan, combine the coconut sugar, coconut oil, and coconut milk. Bring the mixture to a boil, and boil for 2-3 minutes until the caramel thickens, stirring constantly to keep the caramel from sticking.
  2. Remove the caramel from the heat and add the vanilla, sea salt, and coconut. Stir to combine. Finally, add the chocolate chunks and combine, stirring as little as possible to keep the chunks intact.
  3. Portion the cookie on a parchment lined baking sheet and let cool.

 

Shopping List for No-Bake Cookies:

  • coconut sugar
  • coconut oil
  • coconut milk, (from the can)
  • vanilla extract
  • sea salt
  • finely shredded coconut
  • big flake coconut
  • dark chocolate chunks or chocolate chips (80% dark chocolate)

 

 

Caper and Lemon Salmon Salad

Paleo Salmon

Yields: 2-3 Portions

Store in: 12 oz or 16 oz ISO Meal Prep Containers

 

Tips: Look for opaque and flaky to ensure Salmon is evenly cooked.

Roll your lemon before cutting to get the most juice out of it.

  1. 1 pound salmon fillet Season with salt and pepper
  2. Bake at 350 degrees for 5-10 minutes

 

Transfer cooked salmon into a mixing bowl and add the following:

  • Juice and zest from ½ a lemon
  • 2 Tbsp of capers (drained and rinsed)
  • 1 celery stalk (chopped)
  • 1 tsp fresh dill (chopped) Drizzle of extra virgin olive oil
  • Sea salt and pepper to taste

 

Shopping List for Salmon Salad:

  • ½ a lemon
  • capers
  • 1 celery stalk
  • fresh dill
  • Sea salt and pepper
  • 1 Pound of Salmon

 

Paleo Apple Nachos

Paleo Apple Nachos


Yields: 1 Large Serving (sharable)

Store in: 12 oz ISO Meal Prep Containers

 

Ingredients:

  • Apples
  • Fresh lemon juice
  • Almond butter
  • Chocolate chips
  • Unsweetened shredded coconut
  • Sliced almonds

 

Directions:

  1. Slice apples and toss with the lemon juice in a large bowl
  2. Arrange the apples in a plate and drizzle with almond butter. You can use a ziploc bag to drizzle the almond butter.
  3. Sprinkle with shredded coconut, chocolate chips and sliced almonds

 

Shopping List for Apple Nachos:

  • Apples
  • Fresh lemon juice
  • Almond butter
  • Chocolate chips
  • Unsweetened shredded coconut
  • Sliced almonds

 


Thai Chicken Lettuce Wraps

Paleo Lettucewraps


Yields: 6 Portions

Store in: 16 oz or 38 oz ISO Meal Prep Containers

 

Ingredients:

  • 1 cup almond butter
  • 1 cup water
  • 8 tablespoons coconut aminos
  • 8 cloves garlic, minced
  • 4 tablespoons ghee, or use coconut oil
  • 8 (6-oz.) boneless, skinless chicken breasts
  • 48 Romaine lettuce leaves
  • 16 cabbage leaves, chopped
  • 4 cups broccoli, chopped
  • 4 large carrots, shredded
  • 2 large green onion, sliced
  • 4 cups cilantro, chopped
  • Sea salt and freshly ground black pepper to taste

 

Directions:

  1. In a large bowl, add first 4 ingredients (almond butter through garlic) and mix well.
  2. Cover bowl and let sit overnight in the refrigerator, or at room temperature for 1 hour.
  3. Preheat grill to MEDIUM-HIGH. Brush grill grate with coconut oil.  Season chicken with sea salt and pepper.
  4. Place chicken on grill for 4 to 6 minutes per side or until juices run clear; remove from grill and cut into 1/2" cubes.
  5. On a plate, spread out washed romaine leaves. Fill each leaf with chicken, broccoli, cabbage, carrots, onion, and cilantro. Drizzle with almond butter sauce and serve.

 

Shopping List for Lettuce Wraps:

  • almond butter
  • coconut aminos
  • 8 cloves garlic
  • coconut oil
  • 8 (6-oz.) boneless, skinless chicken breasts
  • 48 Romaine lettuce leaves
  • 16 cabbage leaves
  • broccoli
  • 4 large carrots
  • 2 large green onion
  • 4 cups cilantro
  • Sea salt and freshly ground black pepper to taste

 

 

Ground Beef & Butternut Squash Breakfast Skillet

Paleo Beef and Butternut Squash


Yields: 6 Portions

Store in: 16 oz or 38 oz ISO Meal Prep Containers

 

Tips: Remove stem from avocado, if you see green underneath it means it's ready to eat. If it is brown underneath then it's old.

 

Ingredients:

  • 2 tbsp lard
  • 450g grassfed ground beef
  • 2 small onion, chopped
  • 4 celery stalks, chopped
  • 6 cloves garlic, minced
  • 1 tsp fine sea salt
  • 1/2 tsp ground white pepper
  • 2 tsp ground cumin
  • 1 tsp ground coriander
  • 2 tsp garam masala
  • 1 large butternut squash, cooked
  • 450g spinach, chopped
  • 6 pastured eggs
  • 1 avocado, peeled and sliced

 

Directions:

  1. Preheat oven to 375F
  2. Divide the spinach into 2 or 3 batches and cook them in the microwave for about a minute, until wilted. Allow the cooked spinach to cool until it can be safely handled and press them with your hands to squeeze out as much liquid as you possibly can. Reserve.
  3. While the spinach is cooling, scoop the flesh out of the butternut squash and set that aside.
  4. Melt the lard in a heavy skillet (cast iron preferred) set over medium high heat. When the lard is nice and hot, add onion, celery, garlic and salt and cook until the veggies are fragrant and softened, about 2-3 minutes.
  5. Add ground beef, white pepper, cumin, coriander and garam masala and continue cooking until the beef completely brown.
  6. Add squash meat and drained spinach and mix lightly, just to distribute the ingredients somewhat evenly.
  7. Create 3 dimples in the mixture and crack an egg into each dimple. Sprinkle the eggs with a little bit of salt and pepper.
  8. Place in the oven to bake for 12-15 minutes, until the eggs are set.
  9. Garnish with the sliced avocados and serve immediately.

 

Shopping List for Breakfast Skillet:

  • lard
  • 450g grassfed ground beef
  • 2 small onion
  • 4 celery stalks
  • 6 cloves garlic
  • fine sea salt
  • ground white pepper
  • ground cumin
  • ground coriander
  • masala
  • 1 large butternut squash
  • spinach
  • pastured eggs
  • avocado

 

 


5 Healthy and Delicious Slow Cooker Recipes

Slow cookers are a great way of meal prepping. They tenderize while cooking, and make for tastier dishes while using no or very little salt.

Crock Pot Banana Bread Quinoa

Banana Bread Quinoa


Yields about: 6 ½ Portions

 

Store in: 12 oz ISO Meal Prep Containers

 

Ingredients:

  • 1 cup of quinoa
  • 1/2 cup of Seasonal Coffee-mate Warm Cinnamon Sugar Cookie
  • 1/2 cup low-fat milk
  • 1 cup water
  • 1 1/2 banana (past ripe)
  • 2 tablespoons chopped walnuts
  • 3 tablespoons brown sugar
  • 1 1/2 tablespoons butter, melted
  • 1/2 teaspoon vanilla extract

 

Directions:

  1. Mash the banana in a bowl and set aside. In another bowl, mix the brown sugar and walnuts together.
  2. Pour quinoa, creamer, milk, water, butter and vanilla into the crock pot. Add the mashed banana and stir to evenly distribute. Sprinkle the sugar and walnut mixture into the quinoa and stir to mix.
  3. Cook on low for 4 – 6 hours, or until the quinoa is fully cooked.
  4. Serve warm and garnish with slices of banana!

If you need to, add additional liquid or sugar to the mixture for taste.

 

Shopping List for Crock Pot Banana Bread Quinoa:

  • Quinoa
  • Seasonal coffee-mate Warm Cinnamon Sugar Cookie
  • Low-fat milk
  • 1 ½ Banana (past ripe)
  • Chopped Walnuts
  • Brown Sugar
  • Butter
  • Vanilla Extract

 

Slow Cooker Quinoa, White Bean, and Kale Soup


Yields: 6 Portions

Tips: Do not substitute a regular broth for the flavor-infused broth as so much flavor and seasonings come from this broth.

 

Ingredients:

  • ¾ cup uncooked quinoa, rinsed
  • 1 Container (32 ounces) Tuscan Chicken Flavor-Infused Broth (Swanson makes this)
  • 1 Can (14.5 ounces) petite diced tomatoes, undrained
  • 2 Cans (15.5 ounces each) cannellini beans, undrained
  • 1 Teaspoon minced garlic
  • ½ cup yellow onion, chopped
  • 2 Teaspoons Italian Seasoning
  • 3 Cups chopped Kale
  • Salt and Pepper, to taste
  • Freshly grated Parmesan Cheese

 

Directions:

  1. Rinse the quinoa thoroughly and add it to your slow cooker with 2 cups of the broth.
  2. Add in the undrained petite diced tomatoes, and once can of undrained cannellini beans.
  3. Add in the garlic, chopped yellow onion, italian seasoning, and some salt and pepper.
  4. In a blender or food processor, combine the remaining 2 cups broth with the remaining can of cannellini beans. Blend until smooth. Pour into the slow cooker.
  5. Give everything a good stir and cover the slow cooker.
  6. Cook on high for 3-4 hours.
  7. Remove the stems. wash the kale, and finely chop the kale.
  8. About 15 minutes before ready to serve, adjust any seasonings (add some salt and pepper if desired), and stir in the finely chopped kale.
  9. Garnish each bowl with a handful of freshly grated Parmesan cheese.

 

Shopping List for Quinoa, White Bean, and Kale Soup:

  • Quinoa
  • Tuscan Chicken Flavor-Infused Broth
  • Petite Diced Tomatoes
  • Cannellini Beans
  • Minced Garlic
  • Yellow Onion
  • Italian Seasoning
  • Kale
  • Fresh Parmesan Cheese

 

Slow Cooker Butternut Squash Pulled Pork Tacos

Slow Cooker Pork Tacos


Yields: 6 Portions

 

Store in: 38 oz ISO Meal Prep Containers

 

Tips: Warm the tortillas in the microwave, or stovetop. Fill, then garnish with cilantro, fresh lime juice, and cheese.

 

 

Ingredients:

  • 3 pounds butternut squash, peeled and cut into bite-sized chunks
  • 2 pounds boneless pork loin roast
  • 2 teaspoons kosher salt, divided
  • 1 teaspoon black pepper
  • 1 teaspoon ground cumin
  • 1 teaspoon ground cinnamon
  • 1 tablespoon olive oil
  • 2-3 canned chipotle chilies packed in adobo, coarsely chopped* (add more for more heat)
  • 2 tablespoons adobo sauce from the canned chilis
  • 1 onion, coarsely chopped
  • 2 teaspoons minced garlic (about 4 cloves
  • 1/2 cup orange juice
  • 2 tablespoons Red Wine Vinegar
  • To Serve Corn tortillas, fresh cilantro, lime wedges, and feta cheese or queso fresco

 

 

Directions:

  1. Arrange the squash around the edges of a 4-quart or similar slow cooker. Sprinkle with 1/2 teaspoon salt.
  2. Season the pork with the remaining 1 1/2 teaspoons salt and black pepper.
  3. In a small bowl, combine the cumin, cinnamon, olive oil, chipotle chilies, and adobo sauce to form a paste. Rub all over the pork.
  4. Place the pork in the center of the slow cooker (it may overlap slightly with the squash). Top with the onion and garlic. Pour the orange juice and red wine vinegar over the top.
  5. Cover and cook on low for 6 to 8 hours or high for 3 to 4 hours.
  6. Once the meat is tender and cooked through, remove from the slow cooker and transfer to a plate to cool slightly.
  7. Shred the pork, then transfer to a large bowl, along with any of the rub that may have come off during shredding. With a slotted spoon, remove the squash and onions from the slow cooker and place in the bowl with the pork. Toss to combine.

 

Shopping List for Butternut Squash Pulled Pork

  • Tacos
  • USE PUMPKIN25 FOR 25% OFF ALL TANGERINE ISO PRODUCTS!
  • Butternut Squash
  • Boneless Pork loin roast
  • Salt and pepper
  • Cumin
  • Cinnamon
  • Olive Oil
  • Chipotle Chillies packed in adobo
  • Onion
  • Minced Garlic
  • Orange Juice
  • Red Wine Vinegar
  • Corn Tortillas
  • Fresh Cilantro
  • Lime Wedges
  • Feta cheese or queso fresco

 


Clean Eating Coconut Almond Cranberry Chicken

Almond Cranberry Chicken in Slow Cooker


Yields about: 4 Portions

Tips: Serve by itself or over brown rice or whole grain pasta.

Store in: 12 oz or 16 oz ISO Meal Prep Containers

 

Ingredients:

  • 1/2 cup almonds, chopped
  • 1 (15 ounce) can light coconut milk
  • 1/2 cup dried cranberries
  • 4 cups raw spinach leaves, tightly packed when measuring
  • 4 chicken breasts (about 7 ounces each), chopped into bite-sized pieces
  • 1/2 teaspoon finely grated fresh ginger
  • 1/2 teaspoon cinnamon

 

Directions:

  1. Combine all ingredients in a large pan and cook over medium to medium-high until the chicken is fully cooked through.

 

Shopping List for Coconut Almond Cranberry Chicken:

  • Almonds
  • Light Coconut Milk
  • Dried Cranberries
  • Raw Spinach leaves
  • 4 Chicken breasts (about 7 ounces each)
  • Finely grated ginger
  • Cinnamon

 

Slow Cooker Bananas Foster

Bananas Foster


Yields: 5 Dessers

Store in: 16 Oz ISO Meal Prep Containers

 

Ingredients:

  • 1 tablespoon coconut oil, melted (unrefined coconut oil)
  • 3 tablespoon honey
  • Juice from 1/2 lemon
  • 1/4 teaspoon cinnamon
  • 5 bananas, medium firmness, 1/2" slices
  • 1/2 teaspoon 100% Rum Extract

 

Directions:

  1. Add and combine the first four ingredients to the slow cooker. Add banana slices, toss gently to coat with honey mixture.
  2. Cover and cook on low 1 1/2 to 2 hours.
  3. Add rum extract to bananas and stir to combine. Minimum slow cooker size: 4 quarts.

 

Shopping List for Bananas Foster:

  • Coconut Oil (unrefined coconut oil)
  • Honey
  • Lemon
  • Cinnamon
  • 5 Bananas, medium firmness
  • 100% Rum Extract

 


Gluten Free Recipes

Gluten-Free eating is a must for those with Celiac Disease, however, individuals looking to lose weight can also enjoy a gluten-free diet as it removes almost all of the staple foods that contribute to unintended weight gain (breads, pasta and junk foods)

Grilled Pineapple Mojito Chicken over Quinoa Salad

Mojito Chicken over Quinoa Salad

 

Makes 5 perfectly portioned meals.

Ingredients:

Marinade:

  • Juice of 2 large limes
  • 2 1/2 Tbsp Fresh mint, Roughly chopped
  • 2 1/2 Tbsp Honey
  • Pinch of salt
  • 5 Small Chicken breasts (1/2 a lb.)

Quinoa Salad:

  • 2 1/2 tsp Coconut oil
  • 1 1/4 Cups uncooked quinoa
  • 2 1/2 Cups water
  • ½ Small Onion
  • 10 Pineapple rings
  • 7 1/2 Tbsp Packed Cilantro, roughly chopped
  • 5 Tsp Fresh mint, finely diced
  • 5 Tbsp Coconut flakes, toasted
  • 5 Tbsp pineapple juice
  • 1 1/4 an avocado, sliced

 

Instructions:

  1. Mix up the Marinade
  2. Combine the juice from two limes with roughly chopped mint, honey and salt.
  3. Place defrosted chicken in a shallow dish and cover with marinade. Cover and place in refrigerator for a minimum of two hours. (This can sit and marinate overnight but is not necessary.)
  4. Start Cooking (wait to start these steps until your chicken is done marinating)
  5. Heat 2 ½ teaspoons of coconut oil on medium to high heat in a pan. Add uncooked quinoa and toast until it is lightly golden and smells nutty. (This should take about 2-3 minutes.)
  6. In a larger pot combine the toasted quinoa with water and bring to a boil over high heat. Once boiling immediately reduce heat to low and cover until the quinoa has absorbed the water. (This should take about 15 minutes.)
  7. Combine cooked quinoa with mint, cilantro, coconut flakes and pineapple juice. Mix well. (Salt and pepper seasoning optional.)
  8. Heat grill to medium/high heat. Grill chicken thoroughly, until interior temperature reaches 165 degrees F. (This should take about 4-6 minutes.)
  9. Cover chicken and let rest.
  10. Turn grill heat up to high.
  11. Slice onion and pineapple into rings and grill until lightly charred. (This should take about 1-2 minutes per side.)
  12. Divide the quinoa mixture into 5 12 oz. or 16 oz. separate ISO Meal Prep Containers and top with chicken breast, grilled onions, pineapple, and avocado slices.

 

Shopping List for Chicken:

  • 2 Large Limes
  • Fresh Mint
  • Honey
  • Salt
  • 5 Small Chicken Breasts (1/2 lb..)
  • Coconut Oil
  • Uncooked Quinoa
  • Small onion
  • 10 Pineapple Rings
  • Cilantro
  • Coconut Flakes
  • Pineapple Juice
  • Avocado

 

Easy Almond Crusted Tilapia

Alomond Crusted Tilapia

Makes 5 perfectly portioned meals.

Ingredients:

  • 5 servings of Tilapia (5-4oz. filets), thawed
  • 2/3 cup of coarsely crushed almonds
  • 2/3 cup of finely crushed almonds or almond meal
  • 5 small lemon wedges
  • 1 1/2 tablespoons
  • 1 tablespoons extra virgin olive oil
  • Salt
  • Pepper

 

Instructions:

  1. Combine the coarsely crushed almonds to the finely crushed almonds (or almond meal) in a shallow dish and stir with a wooden spoon. Add salt and pepper to taste.
  2. Heat 1-½ tablespoons of olive oil in a skillet over medium heat.
  3. Slice each tilapia filet in half (or thirds if you prefer) and rub each side of halved filet with olive oil
  4. Gently press tilapia into almond mixture to coat all sides
  5. Place tilapia into skillet and sprinkle a pinch of salt on top. Let cook for about 5-6 minutes (the almonds should brown) then flip and repeat on the other side. (The interior temperature of the tilapia should reach 145 degrees F.)
  6. Divide tilapia halves and lemon wedges into 5 16 oz. ISO Meal Prep Containers. (Before eating squeeze fresh lemon onto tilapia and enjoy.)

 

Shopping List for Tilapia:

  • 5-4 oz. filets of Tilapia
  • Almonds
  • Almond meal
  • Lemon
  • Salt and pepper
  • Olive Oil

 

Gluten Free Kid Friendly Chicken Tenders

Gluten Free Chicken Tenders

Makes 5 perfectly portioned meals.

Ingredients:

  • 2 1/2 tablespoon olive oil
  • 2 1/2 large egg + 1 large egg white
  • 5 tablespoons milk
  • 1 1/4 cup almond meal
  • 2 1/2 oz. freshly grated Parmesan cheese
  • 2 1/2 teaspoons garlic powder
  • 2 1/2 teaspoons onion powder
  • 2 1/2 teaspoons dried Italian herb mix
  • 1 1/4 teaspoons paprika
  • 2/3 teaspoon salt
  • 2/3 teaspoon black pepper
  • 2 1/2 lb.. boneless, skinless chicken breast halves, cut into 3 by 3/4-inch strips

 

Instructions:

  • Preheat oven to 435 degrees F.
  • Lightly coat a 2 large baking sheets with olive oil (about ½ tablespoon each)
  • Whisk eggs, egg white, and milk together in a shallow dish.
  • In a separate container combine and mix together the almond meal, Parmesan cheese, Italian herb mix, onion powder, garlic powder, paprika, salt and pepper.
  • Dip each individual chicken strip into the egg mixture and let the excess egg drip off.
  • Lightly press each chicken strip into the almond meal mixture to coat all sides.
  • Place chicken on the baking sheets about a half-inch apart (they should not be touching) then drizzle the remaining 1 ½ tablespoons evenly over the chicken.
  • Place in oven side by side (for even cooking) and bake until the interior chicken temperature reaches 165 degrees F. (This should take about 15-18 minutes) Rotate pans once to ensure even cooking.
  • Divide chicken tenders into 5 12 oz. ISO Meal Prep Containers.

 

Shopping List for Chicken Tenders:

  • Olive Oil
  • 2 ½ Large Egg + 1 Large Egg White
  • Milk
  • Almond Meal
  • Freshly Grated Parmesan Cheese
  • Garlic Powder
  • Onion Powder
  • Dried Italian Herb Mix
  • Paprika
  • Salt and pepper
  • 2 ½ lb.. boneless, skinless chicken breast halves

 

Hearty Turkey and Veggie Chili with Indian Spices

Turkey and Veggie Chili

Makes 5 perfectly portioned meals.

 

Ingredients:

  • 1 1/4 tablespoons olive oil
  • 1 1/4 medium onions (diced)
  • 2 1/2 minced garlic cloves
  • 1 1/4 pounds ground turkey breast
  • 1 2/3 teaspoons salt
  • 2/3 teaspoon pepper
  • 1 1/4 tablespoons garam masala
  • 2 1/2 teaspoons curry powder
  • 1 1/4 teaspoons cinnamon
  • 1 1/4 teaspoons ground turmeric
  • 2/3 teaspoon cayenne (optional)
  • 1 1/4 diced zucchini
  • 1 1/4 diced red pepper
  • 1 1/4 loose corn
  • 2 1/2 cups low sodium chicken broth
  • 2 1/2 cups roughly chopped kale
  • 2 1/2 cups low sodium tomato sauce
  • brown rice (optional)

 

Instructions:

  1. Heat olive oil over medium/high heat in a large sauce pan
  2. Add onions and saute until softened. (This should take about 3 minutes.)
  3. Stir in garlic
  4. Add uncooked ground turkey, salt, pepper, garam masala, curry powder, cinnamon, and ground turmeric (and cayenne - optional).
  5. Brown turkey while stirring, making sure to break up the ground turkey. (This should take about 7-9 minutes.)
  6. Add corn, zucchini, and red pepper to the pan and continue cooking until the vegetables soften. (This should take about 4-5 minutes.)
  7. Add chicken broth and kale. Mix and cook until kale is wilted. (This should take about 2-3 minutes.)
  8. Add tomato sauce. Cook together until the sauce is warmed thoroughly.
  9. Divide ragu into 5 16 oz. ISO Meal Prep Containers (over brown rice is optional)

 

Shopping List for Veggie Chili:

  • Olive Oil
  • Medium Onion
  • Garlic (minced)
  • 1 ¼ pounds ground turkey breast
  • Salt and Pepper
  • Garam Masala
  • Curry Powder
  • Cinnamon
  • Ground Turmeric
  • Cayenne (optional)
  • Zucchini
  • Red Pepper
  • Loose Corn
  • Low Sodium Chicken Broth
  • Kale
  • Low Sodium Tomato Sauce
  • Brown Rice (optional)

 

Mahi Mahi Coconut Nuggets

Mahi Mahi Coconut Nuggets

Makes 5 perfectly portioned meals.

 

Ingredients:

  • 1 2/3 lb.. Mahi Mahi
  • 1 large egg
  • 1 1/4 cups almond flour
  • 2/3 cup finely shredded coconut (unsweetened)
  • 1 1/4 tsp salt
  • 2/3 tsp pepper
  • 2/3 cup extra virgin coconut oil
  • 5 lime wedges

 

Instructions:

  1. Cut Mahi Mahi into small bite sized pieces. We suggest an inch or two.
  2. Remove excess moisture by patting dry with paper towel.
  3. Add the coconut, almond flour, salt and pepper together in a sealable container. Seal and shake to mix.
  4. Use a whisk (or fork) to mix one large egg into a separate bowl.
  5. In a large frying pan, over medium heat, heat 2 1/2 tablespoons of coconut oil.
  6. Coat about half of the fish with whisked egg in bowl.
  7. Transfer Mahi Mahi into the almond flour/coconut mixture. Seal and shake to mix.
  8. Move fish nuggets to frying pan and cook each side for 2 to 4 minutes (thicker pieces will need a longer cook time).
  9. Place a wire cooling rack on top of a cookie sheet.
  10. Remove nuggets from frying pan and move to the wire cooling rack.
  11. Repeat with the second half of portioned Mahi Mahi.
  12. Divide Mahi Mahi Coconut Nuggets into 5 12 oz. ISO Meal Prep Containers and add a wedge of lime to each.

 

Shopping List for Mahi Mahi:

  • 1 2/3 lb.. Mahi Mahi
  • Egg
  • Almond Flour
  • Finely Shredded Coconut (Unsweetened)
  • Salt and pepper
  • Extra Virgin coconut oil
  • Lime

 

Sweet & Smoky Peach and Honey Mustard Kabobs

Peach and Honey Mustard Kabobs

Makes 5 perfectly portioned meals.

 

Ingredients:

Marinade

  • 2/3 cup honey
  • 1 1/4 lemon
  • 2 1/2 tablespoons Dijon mustard
  • 3 3/4 tablespoons olive oil
  • 2/3 cup teriyaki sauce
  • 1 1/4 minced garlic cloves Kabobs
  • 1 1/4 pounds cubed boneless chicken breasts
  • 2 ½ thickly sliced peaches
  • 1 1/4 thickly sliced zucchini
  • 1 1/4 cubed red bell peppers
  • 1 1/4 cubed onions
  • 10 skewers

 

Instructions:

  1. Combine honey, lemon, Dijon mustard, olive oil, teriyaki sauce, minced garlic cloves and whisk together.
  2. Set aside ⅔ cup of marinade.
  3. Put the remaining marinade into a large sealable plastic bag and add the cubed chicken. Seal the bag and mix the marinade around the chicken.
  4. Refrigerate marinade and chicken for at least two hours. (This can sit and marinate overnight, but is not necessary.)
  5. Heat grill to medium/high heat
  6. Arrange chicken, peaches, zucchini, red bell peppers, and onions onto skewers (remember to alternate between ingredients)
  7. Place the kabobs directly on grill racks over medium/high heat 8. Turning occasionally cook the kabobs until the interior temperature of the chicken is 165 degrees F (This should take about 12-15 minutes.) Brush the remaining marinade on the kabobs as you rotate them.
  8. Divide kabobs into 5 16 oz. or 38 oz. ISO Meal Prep Containers.

 

Shopping List for Kabobs:

  • Honey
  • Lemon
  • Dijon Mustard
  • Olive Oil
  • Teriyaki sauce
  • Garlic cloves

 


7 Protein Shakes that taste Just like a Milkshake

Running late? Whip up any of these shakes to silence your inner sweet tooth. Not only are they good for you, these shakes are delicious!

 

Mint Chocolate Protein Smoothie

MInt Chocolate Protein Smoothie

Serves: 1

Combine your love of Thin Mints and Mint Chocolate Chip Ice Cream into this healthy alternative.

Tips: If you prefer a thinner consistency, add more almond milk.

 

Ingredients:

  • 1 scoop chocolate protein powder
  • 1 tablespoon ground flaxseed
  • 1 medium banana (peeled, cut into sections, and frozen)
  • ½ cup fresh or frozen spinach
  • ¼ tsp pure peppermint extract
  • 3-4 ice cubes
  • ¼ cup unsweetened almond milk
  • 1 tablespoon pure dark chocolate chips

 

Directions:

  1. Blend all ingredients except the chocolate chips. The mixture will be very thick so make sure you have a good blender!
  2. Garnish with the dark chocolate chips.

 

Shopping List for Mint Chocolate Protein Smoothie:

  • Chocolate Protein Powder
  • Ground Flaxseed
  • 1 Medium Banana
  • Fresh or frozen spinach
  • Pure Peppermint Extract
  • Unsweetened Almond Milk
  • Pure Dark chocolate chips

 

Strawberry Cheesecake Protein Shake

Strawberry Cheesecake Protein Shake

Serves: 1

A new take on a classic dessert.

Tips: If the shake is too thick, add a bit more water. If it is too thin, add more ice.

Ingredients:

  • 1/2 cup water, divided
  • 1 scoop vanilla protein powder
  • 1 T sugar-free, fat-free cheesecake pudding mix
  • 1/2 cup cottage cheese
  • 3/4 cup crushed ice
  • 1/2 cup sliced strawberries {fresh or frozen}

 

Directions:

  1. In a 12oz ISO Meal Prep Container, mix together approximately 1/4 cup water, protein powder and pudding mix. Replace lid and shake vigorously until powders are completely dissolved. Mixture will be about the consistency of pancake batter.
  2. Place cottage cheese, ice, strawberries, protein powder/pudding mixture and the rest of the water in a blender and blend for 4-5 minutes.

 

Shopping List for Strawberry Cheesecake Protein Shake:
  • Vanilla Protein Powder
  • Sugar-free, fat-free cheesecake pudding mix
  • Cottage Cheese
  • Sliced Strawberries (fresh or frozen)

 

Banana Pudding Protein Smoothie

Banana Pudding Protein Smoothie

Serves: 1

Tips: If you're feeling extra indulgent, top your Banana Pudding Protein Smoothie with whipped cream and a vanilla wafer.

 

Ingredients:

  • 1 scoop of 100 calorie vanilla protein mix
  • 1 large banana
  • 2 tablespoons + 1 teaspoon Sugar Free, Fat Free Vanilla Jello Pudding Mix
  • 1 cup water

 

Directions:

  1. Cut banana into slices and freeze. Once frozen, toss in blender.
  2. Add protein mix, pudding mix powder, and 1 cup water.
  3. Blend well.

 

Shopping List for Banana Pudding Protein Smoothie:

  1. 100 Calorie vanilla protein mix
  2. 1 large banana
  3. Sugar-free, fat free vanilla jello pudding mix

 

Pumpkin Protein Shake

Pumkin Protein Shake

Serves: 1

Ingredients:

  • 1 cup unsweetened almond milk
  • ½ cup pumpkin puree (not pumpkin pie filling)
  • 1 teaspoon honey
  • 1 scoop vanilla protein powder
  • ½ teaspoon pumpkin pie spice
  • 1 medium banana
  • 6 ice cubes

 

Directions:

  1. Add all ingredients to a blender and process until well combined.
  2. Taste and adjust sweetener, if desired.

 

Shopping List for Pumpkin Protein Shake:
  • Unsweetened almond milk
  • Pumpkin Puree (not pumpkin pie filling)
  • Honey
  • Vanilla Protein Powder
  • Pumpkin Pie Spice
  • 1 Medium Banana

 

Protein Mocha Frappe

Protein Mocha Frappe

Serves: 1

Start your day bright and early with this Starbucks inspired Mocha Frappe, a quick and healthy substitue for coffee.

Tips: Some ways to change it up, you can omit the banana and just use ice cubes or omit the almond milk altogether.  Swap the cocoa for cinnamon or omit both and make it a caffe frappe.

Ingredients:

  • Coffee
  • Protein of your choice
  • Unsweetened Vanilla Almond Milk
  • Unsweetened Cocoa
  • One Frozen Banana

 

Directions:

  1. In the evening make a single cup of coffee using hot water, once done store in the refrigerator overnight. Also make sure you put a banana in a plastic bag in the freezer overnight.
  2. In the morning, dump the cold coffee in a blender, add one scoop of vanilla protein and two tablespoons of cocoa, a frozen banana and splash of almond milk. Then blend.


Shopping List for Protein Mocha Frappe:

  • Either instant coffee or single cup coffee (make ahead)
  • 1 Banana
  • Vanilla Protein Powder
  • Unsweetened Cocoa
  • Unsweetened Vanilla Almond Milk

 

Chocolate Peanut Butter Protein Shake

Chocolate Peanut Butter Protein Shake

Serves: 1

Ingredients:

  • 2 scoops Chocolate Protein Powder
  • 1 cup Unsweetened Almond Milk
  • 1Banana
  • 2 Tablespoons Peanut Butter
  • 3-5 Ice Cubes

 

Directions:

  1. In a blender, mix until smooth.

 

Shopping List for Chocolate Peanut Butter Protein Shake:

  • Chocolate Protein Powder
  • Unsweetened Almond Milk
  • 1 Banana
  • Peanut Butter

 

Butterfinger Protein Shake

Butterfinger Protein Shake


Serves: 1

Satisfy your Halloween cravings with this delicous shake.

Tips: Use more or less water according to your preference. Less water will make it thicker and more will thin it out.

 

Ingredients:

  • 1 Cup Unsweetened Almond Milk
  • 1 Scoop Chocolate Protein Powder
  • 1 Large Tbsp Peanut Butter
  • 1 Tbsp Sugar free Butterscotch Instant Pudding Mix
  • 1 Cup Cold Water
  • 1 Cup Ice Cubes

 

Directions:

  1. Combine all ingredients in a blender and process until well blended (about 1 minute).

 

Shopping List for Butterfinger Protein Shake:

  • Milk
  • Chocolate Protein Powder
  • Peanut Butter
  • Sugar free butterscotch instant pudding mix