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Here are some simple recipes to tr​y out for your next meal and enjoy, featuring photos from clients th​at have shared their ideas.


Egg Muffins


6 eggs

1/2 cup green pepper, chopped

1/4 cup onion, chopped

1/4 tsp salt

1/4 tsp pepper


1. Preheat oven to 350 degrees F and grease a muffin pan with non-stick cooking spray. 

2. Whisk together eggs, salt, and pepper in a large bowl.

3. Divide green pepper and onion evenly into 6 muffin tins. Pour egg mixture into each tin, until about 3/4 full.

4. Bake in oven for 20 minutes or until a toothpick comes out clean.

Nutrition Facts (Serving Size: 1 egg muffin):

Calories: 78 calories

Carbohydrates: 2 grams

Protein: 6 grams

Fat: 4 grams

Banana Pancakes​


1 ripe banana

2 eggs

¼ cup oats

Syrup and any toppings you'd like


Place ingredients a blender and blend until smooth. Pour batter into lightly greased pan. You can add blueberries or chocolate chips at this point. Flip when bubbles start to form. Serve with syrup and/or butter.


Lunch and Dinner

Yogurt Bowl


3/4 cup Greek yogurt (alternate yogurt optional)

1/2 chopped apple

1 Tbsp pumpkin seeds (optional seed)

2 Tbsp pecans (optional nut)

1/4 cup mixed berries

1/4 cup granola (or cereal optional)


Just put the yogurt into a bowl and add the toppings on top! Yogurt bowls are quick to make and so versatile - you can add whichever toppings you want and enjoy it as a snack or meal. Using Greek yogurt adds additional protein.

Nutrition Facts:

Calories: 420 calories

Carbohydrates: 40 g

Protein: 27 g

Fat: 18 g


Autumn Roasted Vegetables


2 cups brussels sprouts, halved

1/2 medium red onion, diced

4 Tbsp butter, melted

1 Tbsp lemon juice

3 cups butternut squash, diced into 3/4 inch pieces

2 medium apples

2 Tbsp packed brown sugar

1/4 tsp cinnamon

1/4 tsp ground nutmeg

2/3 cup pecans, chopped

1/3 cup dried cranberries



1. Preheat oven to 400 °F and grease a 9 by 13-inch baking sheet with non-stick cooking spray.

2. Add brussels sprouts and red onions to a large mixing bowl. Pour 2 Tbsp butter and 1 Tbsp lemon juice on top. Toss and season with salt to taste.

3. Transfer to baking sheet and spread vegetables out across the pan.

4. Add squash and apples to the same mixing bowl. Pour remaining 2 Tbsp butter over top and toss. 

5. Sprinkle brown sugar, cinnamon, nutmeg and 1/4 tsp salt over top and toss until evenly coated.

6. Transfer squash and apples to baking sheet and spread in an even layer.

7. Roast in oven for about 40 minutes, until brussels sprouts have slightly browned and squash is shot, tossing once halfway through baking. In the last 3 minutes of baking, sprinkle pecans and cranberries over top.

      Tuscan Garlic Sheet Pan Dinner


1/2 cup Olive Oil

1 tsp dried basil

1tsp salt

1/4 Cup Parmesan cheese

1/4 Cup Balsamic vinegar

1 tsp parsley

1 tsp pepper

5 cloves minced garlic

1 lb greenbean (or other veggie)

10oz or 1 carton grape tomatoes, cut in half

8 boneless skinless chicken tenders or 4 breasts


1. preheat oven 425

2. combine a ingredients and mix wel

3. Pour on parchment paper-lined baking sheet

4. bake 30 min


Corn Soup


1 large sweet onion, chopped

7 cloves garlic, chopped 

4 stalks celery, chopped (about 2 cups)

4 carrots, chopped (about 2 cups)

1 large sweet potato, peeled and chopped

6 cups vegetable broth

1 tsp Mrs. Dash seasoning

1/2 tsp ground black pepper

6 cups frozen sweet corn

6 cups spinach

1 bunch cilantro or parsley, chopped (about 1.5 cups)

2 Tbsp balsamic vinegar


1. Cook onions on high heat for a few minutes in a soup pot. Add in water if needed to keep onions from sticking.

2. Add in garlic, celery, carrots, sweet potato, and 1 cup of corn. Continue cooking and stirring vegetables for about 15 minutes.

3. Add the broth and bring soup to a boil, then reduce the heat to a simmer. Cook until vegetables are soft, about 15 minutes. Stir in Mrs. Dash seasoning.

4. Blend the soup with an immersion blender until it thickens. Another option is to transfer the soup to a food processor to process until thickened.

5. Add the rest of the corn, spinach, cilantro or parsley, and balsamic vinegar and heat until corn is thawed and warmed. Serve and enjoy!

Egg Roll in a Bowl


1 lb lean ground pork or lean ground beef

1 bag dry coleslaw mix (shredded cabbage and carrots)

4 cloves of garlic, minced

1 onion, chopped

1 tsp sesame oil

1/4 cup lite soy sauce

1 tsp ginger

Hot sauce, optional


1. In a large skillet, cook meat with salt and pepper, to taste. 

2. Drain the meat then add in sesame oil, garlic and onion to skillet. Cook together until onion is softened. 

3. Add in coleslaw mix, soy sauce, and ginger until coleslaw is cooked through. Top with hot sauce if wanted.

Salad Grain Bowl


1/2 cup quinoa, cooked

1 hard boiled egg

1/4 cup broccoli, steamed

1/4 cup cucumber, chopped

1/2 cup chickpeas, rinsed

1/2 avocado, chopped

2 Tbsp hummus


Add the cooked quinoa to the base of a bowl then top with the rest of the ingredients. Make sure to rinse the chickpeas before adding them. Dress the salad with olive oil or dressing, seasonings, and enjoy! Salad grain bowls are easy to throw together and can use a variety of different toppings.


Spice Rubbed Salmon



Marinated Flank Steak Tacos

Steak Marinade:

1 lb flank steak

1 teaspoon salt

1/2 teaspoon pepper

1 teaspoon cumin

1 teaspoon chili powder

1 lime, juiced

1/4 cup olive oil



12 soft or hard shell tortillas

Store baught salsa

Shredded lettuce

Sour cream

1 avocado

1 cup shredded mexican cheese


Combine all of the ingredients for the steak marinade in a bowl. Place the steak in the bowl and let it marinade in the fridge for at least 3 hours. When ready to cook, heat up a pan to medium heat (or an outdoor grill)  and let it cook to desired temperature. Once fully cooked let rest for 10 minutes. Slice against the grain into thin strips

To assemble tacos, add a bit of the steak to each taco. Top with desired toppings. Enjoy!



3 Tbs olive oil

3/4 pound potatoes

1 red bell pepper

1 red onion

1 large zucchini

1 tbs capers

12 oz fresh salmon


Spice Rub:

2 tsp paprika

2 tsp brown sugar

1/2 tsp salt

1/2 tsp pepper

1 pinch cayeene pepper


Par-boil potatoes for 8 minutes. Drain and set aside. Preheat oven to 450. In an oven proof skillet, heat oil. Add veggies and cook for 5 minutes. Add potatoes, capers, salt, pepper. Stir everything together. Place salmon on top of potatoes and sprinkle with spice rub. Place skillet in oven and cook for 20-25 minutes until salmon is cooked through.



Barbeque Salmon Bowl

1 lb fresh salmon

2 tabespoons brown sugar

2 teaspoons paprika

2 teaspoons onion powder

1 teaspoon garlic powder

1/2 teaspoon chili powder

2 tablespoons olive oil


Mango salsa

2 mangos, sliced

1 avocado diced

1/4 cup minced red onion

minced jalapeno

1 teaspoon lime juice

1 teaspoon honey


For the salsa, combine all ingredients in a bowl and set aside.

Mix the olive oil and spices together in a bowl and set aside. Preheat oven to 400 degrees and line a baking sheet with nonstick foil. Place salmon on sheet and rub the spice mix on the salmon. Bake until desired doneness. Top with salsa and enjoy!





Snacks and Desserts

Frozen Yogurt Bark


2 cups vanilla Greek yogurt (alternate yogurt optional)

1/4 cup strawberries, sliced

2 Tbsp unsweetened coconut flakes

1 Tbsp peanut butter

3 Tbsp granola

1 Tbsp chocolate chips


1. Line a baking sheet with parchment paper and pour the yogurt on top. Spread the yogurt out until about 1/2 inch thick.

2. Add the strawberries on top and sprinkle the coconut flakes, granola, and chocolate chips around the yogurt.

3. Place in the freezer for about 2-4 hours or until completely frozen.

4. Remove from freezer and cut into pieces using a sharp knife.

Cookie Dough Protein Balls


Protein Balls:

1 can chickpeas

1/4 cup vanilla protein powder

2 Tbsp peanut butter (alternate nut butter optional)

1 Tbsp sugar

1 tsp vanilla extract

2 Tbsp chocolate chips

Chocolate Coating:

3/4 cup chocolate chips

3 Tbsp coconut oil


1. Add chickpeas to a food processor and process until smooth.

2. Add the protein powder, nut butter, sugar, vanilla, and process until a dough forms.

3. Add the chocolate chips and pulse a few times until dispersed in dough.

4. Roll doughs into balls (about 1 Tbsp) and place on a baking sheet lined with parchment paper. Leave in fridge for 10-15 minutes.

5. Melt chocolate chips with coconut oil in microwave for chocolate coating. 

6. Dip each ball into the chocolate using a fork, let excess drip off, then place back on the parchment paper.

7. Leave in fridge or freezer to set before enjoying. (Optional: top with shredded coconut).

Frozen Banana Bites


1 banana cut into half inch slices

2 tablespoons peanut butter

¼ cup chopped chocolate bar or chocolate chips


Place banana slices on parchment paper in single layer. Spread peanut butter on half of the slices. Place banana slice that doesn’t have peanut butter on the one that does to make a sandwich. Freeze for 1 hour. Once frozen melt the chocolate in a microwave safe bowl. Dip banana bites into chocolate and place back on parchment. Store in freezer.

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