Please note: All dinners below serve 1

1. Turkey tacos on lettuce wraps

Ingredients:

• 4 oz. ground lean turkey
• 1/8 teaspoon paprika
• 3 Boston lettuce leaves
• ½ cup diced tomatoes
• 1 tablespoon guacamole
• 1 tablespoon cheddar cheese

Method:

In small pan, add turkey and paprika and cook over medium heat until cooked through and no longer pink. Divide cooked turkey into lettuce wraps and top each lettuce cup with tomatoes, guacamole, and cheese.

Serves 1

GF = gluten free

2. Herbed salmon with crispy sweet potato fries

Ingredients:

• 5 oz. piece of salmon
• ½ tablespoon extra virgin olive oil
• Fresh dill
• Pinch of oregano
• 1 small sweet potato
• ½ tablespoon extra virgin olive oil, divided into ½ tablespoon portions
• Pinch of paprika

Method:

Preheat oven to 350 F. Lay baking sheet with parchment paper. Place piece of salmon on lined baking sheet and drizzle with olive oil. Sprinkle dill and oregano.

Wash sweet potato and cut into fry shape pieces, leaving skin on. Add into small bowl and toss with olive oil and paprika. Lay onto baking sheet with prepared salmon. Put into pre-heated oven for 20 minutes or until salmon is cooked through and fries are crispy.

Serves 1

GF = gluten free

DF = dairy free

3. Lightened chicken Parmesan with roasted broccoli

Ingredients:

• 5 oz. chicken breast
• ¼ cup whole wheat or spelt bread crumbs
• 1 egg
• ¼ cup tomato sauce (tip: make sure there is no sugar in ingredient list)
• 1 tablespoon goat cheese
• 1 cup broccoli florets
• ½ tablespoon extra virgin olive oil
• Pinch of sea salt

Method:

Pre heat oven to 350 F. Cut chicken breast in half, making pieces thinner. Lay breadcrumbs onto large plate and crack egg into separate bowl and scramble. Dip chicken into egg mixtures and coat each piece of chicken with light layer of breadcrumbs. Put breaded chicken pieces onto baking sheet lined with parchment paper and spoon tomato sauce onto each piece. Sprinkle with goat cheese. Add broccoli on to baking sheet and drizzle with olive oil and sprinkle sea salt. Put everything into oven for 20 minutes, or until chicken is cooked through and no longer pink and broccoli pieces are baked.

4. One minute smoothie (for an on the go option!)

Ingredients:

• 2 tablespoons of hemp hearts
• ½ cup berries (strawberries, raspberries, blueberries, etc.)
• ¼ avocado
• 1 cup unsweetened almond milk
• Handful of baby spinach

Method:

Add all ingredients into blender and blend on high until smooth, about 30 seconds.

GF = gluten free

DF = dairy free

5. Bun-less burgers with green salad

Ingredients:

• 5 oz. lean ground beef
• 1 tablespoon whole wheat or spelt bread crumbs
• 1 egg
• Pinch of sea salt and pepper
• 2 cups of favorite lettuce (arugula, kale, spinach, romaine)
• ½ cup of cherry tomatoes, halved
• ¼ of an English cucumber, diced
• 1 tablespoon olive oil based salad dressing

Method:

Preheat oven to 350 F. Add beef into small bowl and mix with breadcrumbs, egg, salt and pepper. Mix together and form into 1 large burger or a couple sliders. Put into preheated oven for 15-20 minutes, until cooked to desired doneness. Remove from oven and allow to cool for a couple of minutes. Top with mustard, relish, salsa or your favorite condiment. Enjoy with vegetables on side.

DF = dairy free

6. Easy vegetable frittata

Ingredients:

• 2 tablespoons onion, diced

• 1 teaspoon butter

• 1 cup of your favorite vegetables (zucchini, peppers, spinach, mushrooms)

• 3 eggs

• 2 tablespoons feta cheese

• Pinch of sea salt and pepper

Method:

Preheat oven to 380 degrees F. In a frying pan on medium high heat, sauté the onion in butter until translucent. Add the other chopped veggies and sauté until softened. Transfer the veggies to a non-stick oven safe pan.  In a small mixing bowl, whisk the eggs and add the cheese.  Pour mixture onto veggies in the pan.   Bake in oven for 15-20 minutes until set.

Serves 1

GF = gluten free

7. Pesto chicken with roasted Brussels sprouts

Ingredients:

• 4 oz. piece of chicken
• 1 tablespoon pesto
• ½ cup cherry tomatoes, cut in half
• 1 cup Brussels sprouts, halved
• ½ tablespoon extra virgin olive oil

Method:

Pre heat oven to 350F. Top chicken with pesto and tomatoes and coat Brussels sprouts with olive oil and sea salt.  Put everything in oven for 15-20 minutes, until chicken is no longer pink inside and brussels sprouts have softened.

GF = gluten free