Client Menu Macronutrient Library
Private Chef Client Menu Library
Last updated April 2023
Smoothies
Apple Pie Smoothie | spinach, apple, almond butter, vegan protein powder, cinnamon | 300 calories: 14g Fat (2g Saturated Fat)/20g Carbohydrates (8g Fiber)/25g Protein |
Blueberry Muffin Smoothie | spinach, blueberries, oats, almond butter, vegan protein powder | 360 calories: 13g Fat (2g Saturated Fat)/36g Carbohydrates (8g Fiber)/27g Protein |
Detox Greens Smoothie | spinach, cilantro, hemp seeds, banana, pineapple | 320 calories: 11g Fat (2g Saturated Fat)/35g Carbohydrates (6g Fiber)/26g Protein |
Green Monster Smoothie | spinach, avocado, banana, mango, almond butter, vegan protein powder | 380 calories: 17g Fat (2.5g Saturated Fat)/37g Carbohydrates (9g Fiber)/26g Protein |
Nutty Blueberry Smoothie | blueberries, peanut butter, vegan protein powder, cinnamon | 290 calories: 11g Fat (1.5g Saturated Fat)/26g Carbohydrates (7g Fiber)/24g Protein |
Oatmeal Cookie Smoothie | spinach, Medjool date, banana, walnuts, cinnamon | 370 calories: 9g Fat (1.5g Saturated Fat)/49g Carbohydrates (8g Fiber)/25g Protein |
Drinks
Alkalizing Green Juice | cucumber, celery, kale, spinach, parsley, lemon | nutritional information not available for accuracy purposes |
Celery Juice | nutritional information not available for accuracy purposes | |
Golden Sunrise Juice | beets, carrots, apples, ginger | nutritional information not available for accuracy purposes |
Homemade Nut Milk | almond, hazelnut, pistachio, walnut, cashew | nutritional information not available for accuracy purposes |
Homemade Hibiscus Tea Concentrate | original, berry, ginger, or lemongrass | 15 calories: 5g Carbohydrates |
Hot Lemon Ginger Detox Tonic | ginger, lemon, raw honey | 70 calories: 19g Carbohydrates |
Breakfast (Tofu/Eggs)
Vegan | ||
|---|---|---|
Caprese Tofu Scramble | tofu, tomatoes, basil, garlic, cashew mozzarella | 1 1/2 cups = 230 calories: 12g Fat 42g Saturated Fat)/13g Carbohydrates (6g Fiber)/23g Protein |
Tofu Veggie Scramble | tofu, mushrooms, bell pepper, kale, shallot, spices | 1 1/2 cups = 210 calories: 10g Fat (1.5g Saturated Fat)/15g Carbohydrates (7g Fiber)/23g Protein |
Vegetarian | ||
|---|---|---|
Asparagus & Leek Egg Cups | eggs, asparagus, leek, onion, thyme | 3 egg cups = 200 calories: 14g Fat (4g Saturated Fat)/5g Carbohydrates (1g Fiber)/15g Protein |
Broccoli & Cheddar Egg Cups | eggs, broccoli, grassfed cheddar cheese, onion | 3 egg cups = 200 calories: 13g Fat (4.5g Saturated Fat)/5g Carbohydrates (2g Fiber)/17g Protein |
Butternut & Sage Egg Cups | 3 egg cups = 210 calories: 14g Fat (4g Saturated Fat)/9g Carbohydrates (3g Fiber)/14g Protein | |
Caprese Egg Cups | eggs, tomatoes, basil, garlic, cashew mozzarella | 3 egg cups = 200 calories: 14g Fat (5g Saturated Fat)/4g Carbohydrates (<1g Fiber)/14g Protein |
Hard/Soft Boiled Eggs | 1 egg = 78 calories: 5g Fat (1.5g Saturated Fat)/1g Carbohydrates (0g Fiber)/6g Protein | |
Lentil Breakfast Sausage Patties | 2 patties = 230 calories: 6g Fat (1g Saturated Fat)/35g Carbohydrates (12g Fiber)/13g Protein | |
Mushroom & Leek Egg Cups | eggs, leeks, mushrooms, fresh herbs, cashew mozzarella | 3 egg cups = 220 calories: 14g Fat (5g Saturated Fat)/8g Carbohydrates (2g Fiber)/15g Protein |
Plain Egg Cups | 3 egg cups = 220 calories: 13g Fat (4g Saturated Fat)/4g Carbohydrates (2g Fiber)/21g Protein | |
Soft Scrambled Eggs | 1/2 cup = 230 calories: 16g Fat (5g Saturated Fat)/1g Carbohydrates (0g Fiber)/20g Protein | |
Spinach Artichoke Egg Cups | eggs, spinach, artichoke, cashew mozzarella | 3 egg cups = 210 calories: 14g Fat (6g Saturated Fat)/7g Carbohydrates (2g Fiber)/15g Protein |
Spinach Tomato Egg Cups | 3 egg cups = 170 calories: 10g Fat (3.5g Saturated Fat)/5g Carbohydrates (2g Fiber)/15g Protein | |
Zucchini Egg Cups | eggs, zucchini, onion | 3 egg cups = 200 calories: 14g Fat (4g Saturated Fat)/3g Carbohydrates (<1g Fiber)/14g Protein |
Veggie Hash | yukon or sweet potatoes, zucchini, mushroom, kale | 1 1/2 cups = 160 calories: 4g Fat (0g Saturated Fat)/29g Carbohydrates (4g Fiber)/5g Protein |
Meat | ||
|---|---|---|
Homemade Chicken Sausage Patties | 2 patties = 220 calories: 7g Fat (1g Saturated Fat)/4g Carbohydrates (0g Fiber)/36g Protein | |
Sweet Potato and Kale Hash w/ Chicken Sausage | housemade chicken sausage, sweet potatoes, kale, onion, spices | 1 1/2 cups = 360 calories: 11g Fat (2g Saturated Fat)/29g Carbohydrates (6g Fiber)/40g Protein |
Zucchini & Sausage Egg Cups | eggs, chicken sausage, zucchini, onion, thyme | 3 egg cups = 220 calories: 15g Fat (4g Saturated Fat)/2g Carbohydrates (0g Fiber)/18g Protein |
Oats, Chia Puddings, Muffins & Misc.
Oats | ||
|---|---|---|
Apple Walnut Muesli | oats, apple, walnut, almond milk, unsweetened dairy-free kefir | 370 calories: 16g Fat (2g Saturated Fat)/48g Carbohydrates (9g Fiber)/10g Protein |
Banana Bread Overnight Oats | banana, oats, pecans, chia seeds, cinnamon, almond milk | 330 calories: 13g Fat (1.5g Saturated Fat)/48g Carbohydrates (11g Fiber)/8g Protein |
Blueberry Walnut Overnight Oats | oats, walnuts, chia seeds, cinnamon, blueberries, almond milk | 390 calories: 17g Fat (2g Saturated Fat)/51g Carbohydrates (12g Fiber)/11g Protein |
Carrot Cake Overnight Oats | oats, carrots, unsweetened dairy-free yogurt, raisins, walnuts, chia seeds, almond milk | 400 calories: 15g Fat (1.5g Saturated Fat)/61g Carbohydrates (11g Fiber)/10g Protein |
Cinnabutter Overnight Oats | banana, oats, almond butter, chia seeds, almond milk | 360 calories: 16g Fat (1.5g Saturated Fat)/50g Carbohydrates (11g Fiber)/11g Protein |
Peanut Butter and Jelly Overnight Oats | banana, oats, unsweetened dairy-free kefir, chia seeds, strawberries, peanut butter, almond milk | 390 calories: 15g Fat (3g Saturated Fat)/57g Carbohydrates (11g Fiber)/14g Protein |
Plain Overnight Oats | unsweetened dairy-free yogurt, oats, chia seeds, vanilla, almond milk | 260 calories: 9g Fat (1g Saturated Fat)/37g Carbohydrates (8g Fiber)/9g Protein |
Pumpkin Chai Overnight Oats | oats, pumpkin, pecans, maple, chia seeds, chai spices, almond milk | 380 calories: 17g Fat (2g Saturated Fat)/51g Carbohydrates (12g Fiber)/10g Protein |
Chia Pudding | ||
|---|---|---|
Banana Bread Chia Pudding | banana, almond butter, pecans, chia seeds, almond milk | 270 calories: 18g Fat (1.5g Saturated Fat)/23g Carbohydrates (10g Fiber)/7g Protein |
Chai Chia Pudding | banana, flaxseed, hemp seeds, chia seeds, chai spices, almond milk, blueberries | 300 calories: 17g Fat (1.5g Saturated Fat)/31g Carbohydrates (13g Fiber)/10g Protein |
Mango Chia Pudding | coconut milk, almond milk, chia seeds, coconut, maple syrup, mango | 300 calories: 18g Fat (11g Saturated Fat)/34g Carbohydrates (7g Fiber)/5g Protein |
Pecan Pie Chia Pudding | coconut milk, almond milk, hemp seeds, chia seeds, pecans, maple, vanilla | 260 calories: 20g Fat (7g Saturated Fat)/19g Carbohydrates (9g Fiber)/5g Protein |
Muffins | ||
|---|---|---|
Baked Apple Cinnamon Oatmeal Cups | 130 calories: 2.5g Fat (0g Saturated Fat)/30g Carbohydrates (3g Fiber)/3g Protein | |
Banana Bread Muffins | 240 calories: 14g Fat (6g Saturated Fat)/24g Carbohydrates (3g Fiber)/6g Protein | |
Blueberry Oat Muffins | 230 calories: 11g Fat (6g Saturated Fat)/27g Carbohydrates (3g Fiber)/5g Protein | |
Carrot Cake Muffins | 200 calories: 12g Fat (5g Saturated Fat)/20g Carbohydrates (3g Fiber)/4g Protein | |
Chocolate Chip Zucchini Protein Muffins | 180 calories: 10g Fat (2g Saturated Fat)/19g Carbohydrates (3g Fiber)/6g Protein | |
Cranberry Gingerbread Muffins | 200 calories: 11g Fat (2.5g Saturated Fat)/24g Carbohydrates (3g Fiber)/5g Protein | |
Lemon Blueberry Muffins | 260 calories: 15g Fat (5g Saturated Fat)/27g Carbohydrates (3g Fiber)/6g Protein | |
Lemon Poppyseed Muffins | 190 calories: 11g Fat (4.5g Saturated Fat)/21g Carbohydrates (3g Fiber)/4g Protein | |
Morning Glory Muffins | carrots, zucchini, walnuts | 190 calories: 13g Fat (4.5g Saturated Fat)/17g Carbohydrates (3g Fiber)/5g Protein |
Pumpkin Muffins | 290 calories: 16g Fat (6g Saturated Fat)/33g Carbohydrates (5g Fiber)/8g Protein | |
Raspberry Almond Oat Muffins | 230 calories: 11g Fat (6g Saturated Fat)/27g Carbohydrates (3g Fiber)/5g Protein |
Granola | ||
|---|---|---|
Healthy Homemade Crunchy Granola | 1/3 cup = 290 calories: 16g Fat (7g Saturated Fat)/32g Carbohydrates (6g Fiber)/7g Protein | |
Paleo Granola | 1/3 cup = 360 calories: 26g Fat (10g Saturated Fat)/28g Carbohydrates (8g Fiber)/10g Protein |
Misc. | ||
|---|---|---|
Buckwheat Pancakes | blueberry pecan, apple cinnamon, banana walnut | 3 blueberry pecan pancakes = 250 calories: 13g Fat (3.5g Saturated Fat)/31g Carbohydrates (6g Fiber)/6g Protein |
Grain Free/Keto Waffles | pumpkin, eggs, coconut flour, monk fruit, almond milk | 1 waffle = 160 calories: 9g Fat (5g Saturated Fat)/17g Carbohydrates (2g Fiber)/9g Protein |
Oatmeal Breakfast Cookies | banana, oats, almond butter, walnuts, raisins, coconut | 1 cookie = 220 calories: 14g Fat (3.5g Saturated Fat)/21g Carbohydrates (4g Fiber)/5g Protein |
Vegan Protein Waffles | oats, vegan protein powder, pumpkin, coconut, maple, almond milk | 1 waffle = 280 calories: 12g Fat (6g Saturated Fat)/30g Carbohydrates (4g Fiber)/15g Protein |
Soups
Vegan | ||
|---|---|---|
African Peanut Stew | garbanzo beans, bell pepper, sweet potato, tomato, peanut butter, kale, cilantro | 2 cups = 370 calories: 13g Fat (2g Saturated Fat)/53g Carbohydrates (15g Fiber)/16g Protein |
Black Bean Soup | black beans, sun dried tomato, cilantro, lime, cashews | 2 cups = 380 calories: 12g Fat (2g Saturated Fat)/52g Carbohydrates (21g Fiber)/22g Protein |
DF Broccoli Cheddar Soup | broccoli, cashew, potato, nutritional yeast | 2 cups = 360 calories: 18g Fat (3g Saturated Fat)/39g Carbohydrates (12g Fiber)/21g Protein |
Corn Chowder | fresh corn, mirepoix, leeks, potato, cashews, almond milk | 2 cups = 320 calories: 14g Fat (2g Saturated Fat)/48g Carbohydrates (7g Fiber)/10g Protein |
Creamy Asparagus and Pea Soup | asparagus, peas, coconut milk, lemon, fresh herbs | 2 cups = 280 calories: 14g Fat (7g Saturated Fat)/33g Carbohydrates (11g Fiber)/13g Protein |
Creamy Cauliflower Leek Soup | cauliflower, leek, thyme, lemon juice | 2 cups = 120 calories: 4.5g Fat (0.5g Saturated Fat)/18g Carbohydrates (5g Fiber)/6g Protein |
Creamy Mushroom and Rice Soup | mushrooms, wild rice, thyme, almond milk, cashew cream | 2 cups = 270 calories: 12g Fat (2g Saturated Fat)/35g Carbohydrates (7g Fiber)/11g Protein |
Curried Sweet Potato & Lentil Stew | onion, garlic, sweet potato, ginger, red lentils, diced tomatoes, spices, kale, lemon | 2 cups = 260 calories: 4.5g Fat (0.5g Saturated Fat)/47g Carbohydrates (10g Fiber)/12g Protein |
Minestrone Soup | onion, carrots, celery, green beans, diced tomato, cannellini beans, brown rice pasta, spices | 2 cups = 310 calories: 6g Fat (1g Saturated Fat)/58g Carbohydrates (14g Fiber)/14g Protein |
Roasted Carrot & Butternut Squash Soup | butternut squash, carrots, shallot, turmeric, ginger, coconut milk | 2 cups = 210 calories: 7g Fat (5g Saturated Fat)/37g Carbohydrates (10g Fiber)/4g Protein |
Sopa de Garbanzo | garbanzo beans, sofrito, potato, corn, sazon | 2 cups = 300 calories: 7g Fat (1g Saturated Fat)/50g Carbohydrates (12g Fiber)/12g Protein |
Spiced Lentil Soup | red lentils, turmeric, tomato, coconut milk, spinach | 2 cups = 300 calories: 11g Fat (6g Saturated Fat)/41g Carbohydrates (9g Fiber)/14g Protein |
Split Pea Soup | split peas, carrot, red potato | 2 cups = 290 calories: 4.5g Fat (0.5g Saturated Fat)/51g Carbohydrates (15g Fiber)/14g Protein |
Thai Coconut Tofu Soup | tofu, lemongrass, ginger, bell pepper, shitake mushroom, bok choy, basil, coconut milk | 2 cups = 210 calories: 13g Fat (6g Saturated Fat)/19g Carbohydrates (4g Fiber)/10g Protein |
Tomato Basil Soup | cannellini beans, tomato, basil, almond milk, hemp seeds, nutritional yeast | 2 cups = 370 calories: 13g Fat (2g Saturated Fat)/53g Carbohydrates (15g Fiber)/16g Protein |
Vegetarian Chili | bell pepper, sweet potato, zucchini, kidney beans, black beans, lentils, salsa verde, spices | 2 cups = 380 calories: 6g Fat (1g Saturated Fat)/67g Carbohydrates (20g Fiber)/19g Protein |
Vegetarian Pot Pie Soup | peas, potato, carrot, cannellini beans, almond milk, homemade grain free crust topping | 2 cups + 1 crust disc = 450 calories: 19g Fat (3.5g Saturated Fat)/57g Carbohydrates (15g Fiber)/19g Protein |
Veggie Chowder | butternut squash, cauliflower, leek, cashews, sage | 2 cups = 240 calories: 12g Fat (1.5g Saturated Fat)/31g Carbohydrates (8g Fiber)/8g Protein |
Veggie Detox Soup | leeks, cannellini beans, kale, nutritional yeast | 2 cups = 260 calories: 5g Fat (1g Saturated Fat)/41g Carbohydrates (12g Fiber)/18g Protein |
Veggie Lentil Soup | green lentils, sweet potato, zucchini, tomato, hemp seeds | 2 cups = 330 calories: 14g Fat (1.5g Saturated Fat)/39g Carbohydrates (8g Fiber)/17g Protein |
Veggie Tortilla Soup | onion, garlic, jalapeno, diced tomatoes, chilies, black beans, corn, spices, tortilla strips | 2 cups + 1/4 cup tortilla strips = 310 calories: 10g Fat (1g Saturated Fat)/47g Carbohydrates (13g Fiber)/13g Protein |
Zuppa Toscana | onion, garlic, celery, potato, cannellini beans, almond milk, kale, spices | 2 cups = 250 calories: 5g Fat (0.5g Saturated Fat)/41g Carbohydrates (10g Fiber)/14g Protein |
Meat | ||
|---|---|---|
Bone Broth Detox Soup | chicken bone broth, spinach, parsley, cauliflower, coconut cream | 2 cups = 150 calories: 7g Fat (3g Saturated Fat)/18g Carbohydrates (4g Fiber)/9g Protein |
Cauliflower Mushroom Soup | chicken bone broth, cauliflower, mushrooms, coconut cream, baby spinach | 2 cups = 190 calories: 9g Fat (3.5g Saturated Fat)/19g Carbohydrates (8g Fiber)/14g Protein |
Chicken Pot Pie Soup | carrots, peas, potato, cannellini beans, chicken, almond milk homemade grain free crust topping | 2 cups + 1 crust disc = 400 calories: 20g Fat (4g Saturated Fat)/34g Carbohydrates (9g Fiber)/24g Protein |
Chicken Soup | ginger, turmeric, chicken, broth | 2 cups = 190 calories: 3.5g Fat (0.5g Saturated Fat)/12g Carbohydrates (3g Fiber)/28g Protein |
Chicken Tortilla Soup | chicken, black beans, corn, tomato, jalapeno, chicken, tortilla strips | 2 cups + 1/4 cup tortilla strips = 320 calories: 12g Fat (1.5g Saturated Fat)/36g Carbohydrates (10g Fiber)/22g Protein |
Creamy Mushroom & Grain Turkey Soup | wild rice, mushrooms, ground turkey, thyme, almond milk, cashew cream | 2 cups = 340 calories: 14g Fat (2.5g Saturated Fat)/32g Carbohydrates (6g Fiber)/28g Protein |
Gut-Healing Bone Broth Soup | ginger, turmeric, kale, mixed vegetables, shitake mushrooms, wakame seaweed | 2 cups = 210 calories: 6g Fat (3g Saturated Fat)/32g Carbohydrates (7g Fiber)/15g Protein |
Kale and White Bean Stew | chicken sausage, tomato, cannellini beans, kale | 2 cups = 340 calories: 11g Fat (2g Saturated Fat)/37g Carbohydrates (11g Fiber)/27g Protein |
Seafood Veggie Chowder | butternut squash, cauliflower, leek, cashews, clams OR shrimp | 2 cups = 360 calories: 14g Fat (2.5g Saturated Fat)/28g Carbohydrates (7g Fiber)/33g Protein |
Sopa de Pollo | chicken, sofrito, corn, potato, sazon | 2 cups = 320 calories: 8g Fat (1.5g Saturated Fat)/34g Carbohydrates (6g Fiber)/30g Protein |
Turkey Lentil Chili | ground turkey, green lentils, tomato, green chilies, spices | 2 cups = 340 calories: 6g Fat (1g Saturated Fat)/42g Carbohydrates (9g Fiber)/32g Protein |
Veggie Turkey Soup | ground turkey, tomato, green beans, carrots, corn | 2 cups = 350 calories: 7g Fat (1.5g Saturated Fat)/31g Carbohydrates (10g Fiber)/42g Protein |
Zuppa Toscana (Chicken) | ground chicken, onion, garlic, celery, potato, almond milk, kale, spices | 2 cups = 320 calories: 8g Fat (1.5g Saturated Fat)/23g Carbohydrates (6g Fiber)/44g Protein |
Salads
Mason Jar Salads | Per 32-ounce Jar | |
|---|---|---|
Antipasto Italian Mason Jar Salad | garbanzo beans, tomato, artichoke, cucumber, pepperoncini peppers, olives, spring mix, creamy balsamic dressing | 440 calories: 23g Fat (3g Saturated Fat)/49g Carbohydrates (15g Fiber)/14g Protein |
Asian Cabbage Slaw Mason Jar Salad | edamame, bell pepper, cucumber, cabbage, green onion, cilantro, cashews, asian vinaigrette | 320 calories: 19g Fat (3g Saturated Fat)/27g Carbohydrates (8g Fiber)/15g Protein |
Chicken Salad Mason Jar Salads | creamy cashew dressing, cucumber, spring mix | 360 calories: 18g Fat (3g Saturated Fat)/20g Carbohydrates (4g Fiber)/34g Protein |
Fall Harvest Mason Jar Salad | garbanzo beans, butternut squash, beets, walnuts, spinach, apple cider vinaigrette | 410 calories: 17g Fat (2g Saturated Fat)/54g Carbohydrates (15g Fiber)/14g Protein |
Farmer’s Market Mason Jar Salad | garbanzo beans, roasted potatoes, asparagus, artichokes, spring mix, creamy lemon dill dressing | 380 calories: 11g Fat (1.5g Saturated Fat)/58g Carbohydrates (16g Fiber)/17g Protein |
Greek Mason Jar Salad | garbanzo beans, tomato, bell pepper, cucumber, olives, spring mix, creamy greek vinaigrette | 400 calories: 24g Fat (3g Saturated Fat)/40g Carbohydrates (11g Fiber)/12g Protein |
Mexican Cobb Mason Jar Salad | black beans, tomato, sunflower seeds, cilantro, spring mix, creamy avocado dressing | 340 calories: 13g Fat (1.5g Saturated Fat)/51g Carbohydrates (16g Fiber)/13g Protein |
Roasted Beet & Pea Mason Jar Salad | garbanzo beans, peas, radishes, beets, sunflower seeds, spring mix, citrus vinaigrette | 410 calories: 18g Fat (2g Saturated Fat)/51g Carbohydrates (15g Fiber)/16g Protein |
Spinach & Strawberry Mason Jar Salad | cannellini beans, strawberries, pecans, spinach, creamy balsamic dressing | 340 calories: 19g Fat (2.5g Saturated Fat)/35g Carbohydrates (9g Fiber)/10g Protein |
Thai Veggie Mason Jar Salad | edamame, carrot, cucumber, bell pepper, cilantro, green onion, spring mix, almond Thai dressing | 320 calories: 15g Fat (1.5g Saturated Fat)/36g Carbohydrates (10g Fiber)/15g Protein |
Waldorf Mason Jar Salad | garbanzo beans, celery, grapes, apple, walnuts, spinach, creamy cashew dressing | 440 calories: 19g Fat (3g Saturated Fat)/55g Carbohydrates (13g Fiber)/17g Protein |
Salads | ||
|---|---|---|
Chopped Chickpea Greek Salad | chickpeas, cucumber, grape tomato, kalamata olives, red onion, kale, red wine vinaigrette | 1 1/2 cup = 320 calories: 15g Fat (2g Saturated Fat)/37g Carbohydrates (11g Fiber)/12g Protein |
Pasta Veggie Salad | lentil pasta, tomato, broccoli, cabbage, hemp seeds, creamy balsamic vinaigrette | 2 cups = 410 calories: 17g Fat (2g Saturated Fat)/47g Carbohydrates (13g Fiber)/22g Protein |
Vegan Romaine Caesar Salad | romaine, creamy tahini caesar dressing | 2 cups lettuce + 3 tablespoons dressing = 150 calories: 9g Fat (1.5g Saturated Fat)/14g Carbohydrates (6g Fiber)/8g Protein |
Non-Lettuce Salads | ||
|---|---|---|
Cold Chickpea Salad | chickpeas, red onion, celery, dill pickle, vegan mayo, lemon, spices | 2/3 cup = 480 calories: 19g Fat (2g Saturated Fat)/60g Carbohydrates (17g Fiber)/19g Protein |
Curried Salmon Salad | wild salmon, celery, creamy cashew curry dressing | 1/2 cup = 200 calories: 10g Fat (1.5g Saturated Fat)/7g Carbohydrates (2g Fiber)/23g Protein |
Curry Chicken Salad | chicken, green onion, grapes, celery, parsley, creamy cashew dressing | 1/2 cup = 210 calories: 7g Fat (1.5g Saturated Fat)/10g Carbohydrates (3g Fiber)/28g Protein |
Mediterranean Chickpea & Quinoa Salad | quinoa, cucumber, herbs, red onion, pistachios, chickpeas, lemon, olive oil | 1 cup = 420 calories: 18g Fat (2.5g Saturated Fat)/53g Carbohydrates (14g Fiber)/17g Protein |
Waldorf Chicken Salad | chicken, grapes, apple, walnuts, celery, creamy cashew dressing | 1 cup = 340 calories: 17g Fat (2.5g Saturated Fat)/17g Carbohydrates (3g Fiber)/31g Protein |
Vegan Mains
Mexican | ||
|---|---|---|
Black Bean & Spinach Enchiladas | *includes hemp seeds | 2 enchiladas = 490 calories: 22g Fat (2.5g Saturated Fat)/58g Carbohydrates (16g Fiber)/21g Protein |
Black Bean & Spinach Corn Enchiladas | *has corn | 2 enchiladas = 450 calories: 17g Fat (2g Saturated Fat)/63g Carbohydrates (14g Fiber)/18g Protein |
Lentil Walnut Taco Meat | 2/3 cup = 340 calories: 9g Fat (1g Saturated Fat)/48g Carbohydrates (19g Fiber)/22g Protein | |
Stuffed Peppers | lentils, zucchini, cilantro, cashew mozzarella (can be made in zucchini boats or stuffed mushrooms) | 1 1/2 peppers = 350 calories: 15g Fat (4.5g Saturated Fat)/44g Carbohydrates (15g Fiber)/18g Protein |
Sweet Potato Black Bean Enchiladas | 2 enchiladas = 490 calories: 15g Fat (1.5g Saturated Fat)/76g Carbohydrates (17g Fiber)/17g Protein |
Italian | ||
|---|---|---|
Bean Meatballs w/ Marinara | 3 meatballs = 380 calories: 13g Fat (2g Saturated Fat)/50g Carbohydrates (13g Fiber)/17g Protein | |
Creamy Lemon Tofu | tofu, arrowroot, olive oil, cashew butter, garlic, almond milk, lemon, nutritional yeast | 3 pieces = 230 calories: 16g Fat (4g Saturated Fat)/12g Carbohydrates (3g Fiber)/14g Protein |
Lasagna Stuffed Zucchini Boats | lentils, almond ricotta, marinara, cashew mozzarella (can be made as stuffed peppers or mushrooms) | 3 pieces = 400 calories: 17g Fat (3g Saturated Fat)/48g Carbohydrates (15g Fiber)/19g Protein |
Mushroom Stroganoff | 1 1/2 cups = 300 calories: 15g Fat (8g Saturated Fat)/42g Carbohydrates (5g Fiber)/7g Protein | |
Mushroom Walnut Bolognese | 1 cup = 280 calories: 18g Fat (2g Saturated Fat)/33g Carbohydrates (9g Fiber)9g Protein | |
Nut-Free Pesto Pasta | lentil pasta, zucchini, tomatoes | 1 1/2 cups = 320 calories: 18g Fat (2g Saturated Fat)/38g Carbohydrates (6g Fiber)/11g Protein |
Roasted Mediterranean Medley | artichokes, kalamata olive, grape tomato, pine nuts, cannellini beans | 1 cup = 250 calories: 8g Fat (1g Saturated Fat)/37g Carbohydrates (11g Fiber)/12g Protein |
Tofu Ricotta Stuffed Shells | tofu, cashews, basil, lemon, spices, marinara, cashew mozzarella, brown rice pasta | 3 stuffed shells = 310 calories: 16g Fat (5g Saturated Fat)/32g Carbohydrates (7g Fiber)/17g Protein |
Thai/Asian | ||
|---|---|---|
Brown/Cauliflower Fried Rice | carrots, bell pepper, asparagus, green onion | 1 1/2 cups = 230 calories: 7g Fat (1g Saturated Fat)/38g Carbohydrates (8g Fiber)/7g Protein |
Cashew Veggie Stir Fry | bell pepper, broccoli | 1 1/2 cups = 220 calories: 9g Fat (1.5g Saturated Fat)/33g Carbohydrates (9g Fiber)/8g Protein |
Creamy Sunflower & Tahini Kelp Noodles | carrots, mushrooms, snow peas | 1 cup noodles + 1 cup veggies + 3 tbsp sauce = 240 calories: 10g Fat (1g Saturated Fat)/34g Carbohydrates (11g Fiber)/10g Protein |
Golden Yellow Coconut Veggie Curry | garbanzo beans, bell pepper, green peas, coconut milk, curry, ginger, turmeric | 1 1/2 cups = 460 calories: 20g Fat (12g Saturated Fat)/60g Carbohydrates (17g Fiber)/17g Protein |
Healthier Orange Tofu Stir Fry | broccoli, snap peas, bell pepper, cashews | 1 1/2 cups = 350 calories: 20g Fat (3g Saturated Fat)/31g Carbohydrates (6g Fiber)/18g Protein |
Healthy Tofu Lettuce Wraps | 2/3 cup = 170 calories: 8g Fat (1.5g Saturated Fat)/16g Carbohydrates (3g Fiber)/13g Protein | |
Honey Garlic Sriracha Tofu | 3 pieces = 260 calories: 15g Fat (2g Saturated Fat)/22g Carbohydrates (3g Fiber)/13g Protein | |
Japanese Sweet Potato Fritters | mushrooms, onion, ginger, cilantro | 2 fritters = 150 calories: 5g Fat (0.5g Saturated Fat)/23g Carbohydrates (4g Fiber)/5g Protein |
Red Thai Coconut Veggie Curry | garbanzo beans, bell pepper, green peas, coconut milk, red Thai curry paste, ginger, turmeric | 1 1/2 cups = 450 calories: 20g Fat (12g Saturated Fat)/58g Carbohydrates (14g Fiber)/16g Protein |
Sesame Roasted Tofu | 3 pieces = 220 calories: 11g Fat (1.5g Saturated Fat)/18g Carbohydrates (7g Fiber)/18g Protein | |
Thai Peanut Noodle Bowl | buckwheat soba noodles, edamame, bell pepper, cucumber, green onion, cilantro | 1 cup noodles + 1 cup veggies + 3 tbsp sauce = 370 calories: 18g Fat (3g Saturated Fat)/42g Carbohydrates (10g Fiber)/19g Protein |
Thai Peanut Tofu | 2/3 cup = 160 calories: 18g Fat (3g Saturated Fat)/12g Carbohydrates (3g Fiber)/16g Protein | |
Tofu Stir Fry w/ Garlic Ginger Sauce | tofu, broccoli, bok choy, bell pepper, garlic ginger sauce | 1 1/2 cups = 180 calories: 7g Fat (1g Saturated Fat)/19g Carbohydrates (6g Fiber)/15g Protein |
Vegan Pad Thai | brown rice noodles, bell pepper, carrots, bean sprouts, peanuts, cilantro | 1 cup noodles + 1 cup veggies + 3 tbsp sauce = 360 calories: 18g Fat (3.5g Saturated Fat)/34g Carbohydrates (7g Fiber)/21g Protein |
Mediterranean | ||
|---|---|---|
Baked Falafel | 3 falafel = 320 calories: 13g Fat (1.5g Saturated Fat)/38g Carbohydrates (11g Fiber)/15g Protein | |
Cauliflower Falafel | 3 falafel = 180 calories: 9g Fat (1g Saturated Fat)/20g Carbohydrates (6g Fiber)/9g Protein | |
Moroccan Lentils w/ Carrots | 1 cup = 310 calories: 4.5g Fat (0.5g Saturated Fat)/53g Carbohydrates (11g Fiber)/18g Protein | |
Zucchini Chickpea Fritters | 3 fritters = 160 calories: 18g Fat (3g Saturated Fat)/12g Carbohydrates (3g Fiber)/16g Protein |
American | ||
|---|---|---|
Baked Tofu Nuggets | 3 nuggets = 350 calories: 18g Fat (2g Saturated Fat)/35g Carbohydrates (6g Fiber)/18g Protein | |
Crispy Tofu | 3 pieces = 200 calories: 6g Fat (1g Saturated Fat)/27g Carbohydrates (3g Fiber)/12g Protein | |
Lentil Meatloaf | 1 piece = 310 calories: 5g Fat (0.5g Saturated Fat)/55g Carbohydrates (15g Fiber)/17g Protein | |
Lentil Shepherd’s Pie | bell pepper, carrot, green peas, cauliflower mash topping | 2 cups = 430 calories: 9g Fat (3.5g Saturated Fat)/69g Carbohydrates (24g Fiber)/26g Protein |
Vegan Pot Pie | cannellini beans, green beans, corn, carrots, almond oat biscuit topping | 1 1/2 cups = 530 calories: 25g Fat (8g Saturated Fat)/64g Carbohydrates (15g Fiber)/19g Protein |
Veggie Sloppy Joes over Roasted Sweet Potatoes | bell pepper, mushrooms, garbanzo beans, hemp seeds |
Veggie Burgers | |
|---|---|
Beet Veggie Burgers | |
Buffalo Veggie Burgers | cauliflower, sweet potato, garbanzo beans, egg, almond, buffalo sauce |
Sweet Potato Black Bean Burgers |
Power Bowls | |
|---|---|
Chimichurri | marinated kale, roasted potatoes, roasted mushrooms, seared asparagus, chimichurri sauce |
Fajita | seared peppers/onion, sweet potato, sofrito simmered black beans, cilantro lime cauliflower brown rice |
Mexican Cobb | sofrito simmered black beans, cilantro lime rice, fajita peppers/onion, roasted corn, avocado cilantro crema |
Mezze | baked falafel, cauliflower brown rice pilaf, marinated cucumber tomato salad, DF tzatziki |
Seasonal Pesto | roasted sweet potatoes, rosted broccoli, roasted chickepeas, nut-free pesto |
Sweet Potato Black Bean | sweet potato, sofrito simmered black beans, homemade guacamole, baby spinach |
Thai Peanut Tofu | Thai peanut tofu, shredded cabbage, kelp noodles, cillantro, peanuts |
Meat/Seafood
Mexican | |
|---|---|
Black Bean & Spinach Chicken Enchiladas | |
Chicken Fajitas | grilled fajita chicken, seared peppers/onions, almond flour tortillas |
Lentil Turkey Tacos | almond flour tortillas |
Mexican Stuffed Peppers or Portobello Mushrooms (Turkey) | zucchini, cilantro, cashew mozzarella (can be made in zucchini boats or stuffed mushrooms) |
Nightshade-Free Cabbage Mushroom Chicken Enchiladas | |
Salsa Verde Chicken | can be turned into tacos or a power bowl |
Sweet Potato Black Bean Chicken Enchiladas |
Italian | |
|---|---|
Balsamic Grilled Chicken | |
Chicken Marsala | |
Creamy Lemon Herb Chicken | arrowroot, olive oil, cashew butter, almond milk, lemon, nutritional yeast |
Creamy Tuscan Chicken | coconut milk, sun dried tomatoes, spinach |
Chicken Piccata | |
Grain-Free Chicken Parm | topped with cashew mozzarella |
Italian Stuffed Peppers or Portobello Caps | zucchini, cashew mozzarella (can be made in zucchini boats or stuffed mushrooms) |
Italian Turkey Burgers | |
Lasagna Stuffed Zucchini Boats | ground turkey, almond ricotta, marinara, cashew mozzarella (can be made into stuffed peppers or mushrooms) |
Mushroom Turkey Walnut Bolognese | |
Pesto Turkey Meatballs | served with marinara |
Savory Turkey Meatballs | |
Sirloin Steak Marsala | |
Tuscan Chicken Pasta | lentil noodles, coconut milk, sun dried tomatoes, spinach |
Thai/Asian | |
|---|---|
Asian Chicken Meatballs w/ Teriyaki Sauce | |
Brown/Cauliflower Fried Rice w/ Chicken or Shrimp | carrots, bell pepper, asparagus, green onion |
Cashew Chicken Stir Fry | bell pepper, broccoli |
Chicken Larb | ground chicken, shallot, cilantro |
Chicken Pad Thai | brown rice noodles, bell pepper, carrots, bean sprouts, peanuts, cilantro |
Chicken Stir Fry w/ Garlic Ginger Sauce | broccoli, bok choy, bell pepper, garlic ginger sauce |
Coconut Chicken Veggie Curry (Golden Curry) | bell pepper, green peas, coconut milk, curry, ginger, turmeric |
Healthy Chicken Lettuce Wraps | |
Honey Garlic Sriracha Chicken | |
Orange Chicken Veggie Stir Fry | broccoli, snap peas, bell pepper, cashews |
Peanut Chicken Lettuce Wraps | shitake mushrooms, carrots, shallots, Thai peanut sauce |
Red Thai Coconut Chicken Veggie Curry | bell pepper, green peas, coconut milk, red Thai curry paste, ginger, turmeric |
Sesame Chicken | |
Shrimp Lettuce Wraps | |
Sunflower & Tahini Kelp Noodles w/ Chicken or Shrimp | carrots, mushrooms, snow peas |
Thai Peanut Chicken (Shredded) | |
Thai Peanut Noodle Bowls w/ Chicken or Shrimp | buckwheat soba noodles, edamame, bell pepper, cucumber, green onion, cilantro |
Thai Style Chicken Burgers |
Mediterranean | |
|---|---|
Greek Chicken/Turkey Meatballs | |
Mediterranean Grilled Chicken Skewers | |
Middle Eastern Turkey Burgers | shallot, oregano, basil, spinach, lemon |
American | |
|---|---|
Apple Skillet Chicken | |
Baked Chicken Tenders | |
Chicken and Veggie Skewers | zucchini, mushroom, bell pepper |
Chicken Pot Pie | green beans, corn, carrots, almond oat biscuit topping |
Ground Turkey Shepherd’s Pie | bell pepper, carrot, green peas, cauliflower mash topping |
Mini Turkey Meatloaves | |
Raspberry Chicken | |
Turkey Sloppy Joes | |
Whole Roasted Chicken |
Power Bowls | |
|---|---|
Chicken Fajita | grilled fajita chicken, seared peppers/onion, sofrito simmered black beans, cilantro lime cauliflower brown rice |
Chimichurri | grilled chicken or turkey burgers, roasted potatoes, seared asparagus, chimichurri sauce |
Mexican Cobb | grilled chicken, sofrito simmered black beans, fajita peppers/onion, roasted corn, avocado cilantro crema |
Mezze | baked falafel, cauliflower brown rice pilaf, grilled chicken or turkey burgers, DF tzatziki |
Seasonal Pesto | grilled chicken, roasted sweet potatoes, roasted broccoli, nut-free pesto |
Salsa Verde Chicken | salsa verde chicken, brown rice, cabbage slaw |
Sweet Potato Black Bean (Chicken) | sweet potato, sofrito simmered black beans, homemade guacamole, baby spinach, grilled chicken |
Thai Peanut Chicken | Thai peanut chicken, shredded cabbage, kelp noodles, cillantro, peanuts |
Seafood | |
|---|---|
Baja Shrimp | |
Bell Pepper & Zucchini Fish Packs | salmon, cod or snapper |
Crab Cakes | |
Garlic Sautéed Shrimp | |
Grilled Shrimp & Veggie Skewers | mushrooms, zucchini, bell pepper |
Herb Seafood & Asparagus Parchment Packs | salmon, cod or snapper |
Marinated Fish Filets | salmon, cod or halibut |
Mediterranean Cod or Salmon Parchment Packs | asparagus, tomato, olives, oregano |
Salmon Burgers | |
Shrimp Soba Noodle Bowls | carrots, snow peas, red onions |
Teriyaki Marinated Fish Filets | salmon, cod or halibut |
Latin | |
|---|---|
Picadillo | ground turkey, tomato, raisins, olives, spices |
Pollo Guosado | bone-in chicken breasts, bell pepper, onion, sofrito, olives, tomato |
Shrimp Paella | cauliflower rice, brown rice, bell pepper, sofrito, sazon |
Sides
Starches | ||
|---|---|---|
Baked Potato Wedges | 1 cup = 190 calories: 3.5g Fat (0g Saturated Fat)/36g Carbohydrates (4g Fiber)/4g Protein | |
Brown Rice Noodles | 1 cup = 210 calories: 2g Fat (0g Saturated Fat)/44g Carbohydrates (2g Fiber)/5g Protein | |
Butternut Squash Mash | 2/3 cup = 240 calories: 6g Fat (4g Saturated Fat)/51g Carbohydrates (15g Fiber)/4g Protein | |
Cauliflower Potato Mash | 1 cup = 150 calories: 6g Fat (4.5g Saturated Fat)/20g Carbohydrates (5g Fiber)/6g Protein | |
Corn Muffins | 1 = 200 calories: 14g Fat (1.5g Saturated Fat)/21g Carbohydrates (3g Fiber)/4g Protein | |
Grain Pilaf | lemon zest, sliced almonds, parsley | 1/2 cup = 140 calories: 4g Fat (0g Saturated Fat)/24g Carbohydrates (3g Fiber)/4g Protein |
Greek Roasted Potatoes | 1 cup = 190 calories: 3.5g Fat (0g Saturated Fat)/37g Carbohydrates (4g Fiber)/5g Protein | |
Healthier Baked Beans | 1 cup = 420 calories: 8g Fat (1.5g Saturated Fat)/70g Carbohydrates (17g Fiber)/19g Protein | |
Japanese Sweet Potato Wedges | 1 cup = 190 calories: 3.5g Fat (0g Saturated Fat)/36g Carbohydrates (6g Fiber)/4g Protein | |
Mashed Potatoes | 1 cup = 200 calories: 6g Fat (4g Saturated Fat)/36g Carbohydrates (4g Fiber)/4g Protein | |
Mexican Brown/Cauliflower Rice | bell pepper, onion, green chili, corn, peas, carrots, green beans | 1 cup = 250 calories: 5g Fat (0g Saturated Fat)/49g Carbohydrates (8g Fiber)/8g Protein |
Moroccan Lentils w/ Carrots | 1 cup = 310 calories: 4.5g Fat (0g Saturated Fat)/53g Carbohydrates (11g Fiber)/18g Protein | |
Parsnip Fries | 1 cup = 170 calories: 4g Fat (0g Saturated Fat)/32g Carbohydrates (7g Fiber)/4g Protein | |
Roasted Delicata Squash | 1 cup = 80 calories: 1g Fat (0g Saturated Fat)/18g Carbohydrates (6g Fiber)/2g Protein | |
Roasted Sweet Potatoes | 1 cup = 200 calories: 0g Fat (0g Saturated Fat)/47g Carbohydrates (7g Fiber)/5g Protein | |
Rosemary Roasted Potatoes | 1 cup = 220 calories: 4.5g Fat (1g Saturated Fat)/41g Carbohydrates (7g Fiber)/7g Protein | |
Sofrito Simmered Black Beans | 1 cup = 200 calories: 1g Fat (0g Saturated Fat)/37g Carbohydrates (15g Fiber)/13g Protein | |
Spaghetti Squash | 1 cup = 90 calories: 4g Fat (0g Saturated Fat)/15g Carbohydrates (3g Fiber)/1g Protein | |
Squash Succotash | carrots, tomato, corn, DF butter, parsley | 1 cup = 160 calories: 8g Fat (2.5g Saturated Fat)/23g Carbohydrates (5g Fiber)/5g Protein |
Tostones | 4 pieces = 240 calories: 8g Fat (1g Saturated Fat)/44g Carbohydrates (4g Fiber)/2g Protein | |
Warm Grain Salad | butternut squash and tomatoes OR dried cherries | 1 cup = 400 calories: 5g Fat (0g Saturated Fat)/80 Carbohydrates (14g Fiber)/17g Protein |
Cruciferous | ||
|---|---|---|
Cabbage Slaw | radishes, carrots, onion, apple cider vinaigrette | 1 cup = 110 calories: 7g Fat (1g Saturated Fat)/12g Carbohydrates (4g Fiber)/2g Protein |
Cashew Crusted Cauliflower Steaks | 1 cup = 230 calories: 9g Fat (1.5g Saturated Fat)/29g Carbohydrates (9g Fiber)/13g Protein | |
Cheesy Broccoli (DF) | 1 cup broccoli + 1/4 cup cheese sauce = 190 calories: 12g Fat (3.5g Saturated Fat)/17g Carbohydrates (7g Fiber)/8g Protein | |
Cilantro Lime Cauliflower Rice | 1 cup = 90 calories: 4g Fat (1g Saturated Fat)/13g Carbohydrates (5g Fiber)/5g Protein | |
Coconut Lime Crusted Cauliflower | 1 cup = 340 calories: 17g Fat (8g Saturated Fat)/46g Carbohydrates (9g Fiber)/9g Protein | |
Garlic Roasted Radishes | 1/2 cup = 45 calories: 3g Fat (2g Saturated Fat)/4g Carbohydrates (2g Fiber)/1g Protein | |
Herb Roasted Radishes | 1/2 cup = 60 calories: 3.5g Fat (0g Saturated Fat)/5g Carbohydrates (3g Fiber)/2g Protein | |
Maple Glazed Roasted Brussels Sprouts | 1 cup = 90 calories: 4g Fat (0g Saturated Fat)/13g Carbohydrates (3g Fiber)/3g Protein | |
Pan Seared Brussel Sprouts | 1 cup = 40 calories: 1g Fat (0g Saturated Fat)/8g Carbohydrates (3g Fiber)/3g Protein | |
Roasted Broccoli | 1 cup = 90 calories: 4g Fat (0g Saturated Fat)/12g Carbohydrates (5g Fiber)/4g Protein | |
Roasted Cauliflower | 1 cup = 70 calories: 4g Fat (0g Saturated Fat)/8g Carbohydrates (3g Fiber)/4g Protein | |
Steamed Broccoli | 1 cup = 45 calories: 1g Fat (0g Saturated Fat)/9g Carbohydrates (4g Fiber)/3g Protein | |
Steamed Brussel Sprouts | 1 cup = 40 calories: 1g Fat (0g Saturated Fat)/8g Carbohydrates (3g Fiber)/3g Protein |
Low Carb (Non Cruciferous) | ||
|---|---|---|
Asian Cucumber Salad | 1 cup = 50 calories: 2.5g Fat (0g Saturated Fat)/7g Carbohydrates (1g Fiber)/1g Protein | |
Carrot Fries | 1 cup = 130 calories: 4g Fat (0g Saturated Fat)/24g Carbohydrates (7g Fiber)/3g Protei | |
Carrots w/ Charmoula | olive oil, parsley, cilantro, lemon, garlic, harissa, spices | 1 cup = 190 calories: 9g Fat (1.5g Saturated Fat)/29g Carbohydrates (9g Fiber)/4g Protein |
Herb Roasted Mushrooms | 1/2 cup = 90 calories: 7g Fat (2.5g Saturated Fat)/6g Carbohydrates (3g Fiber)/3g Protein | |
Marinated Cucumber Tomato Salad | 1 cup = 50 calories: 3.5g Fat (0g Saturated Fat)/6g Carbohydrates (2g Fiber)/1g Protein | |
Mediterranean Seared Squash | 1 cup = 70 calories: 4g Fat (0g Saturated Fat)/7g Carbohydrates (2g Fiber)/2g Protein | |
Pan Seared Asian Snap Peas | 1 cup = 80 calories: 0g Fat (0g Saturated Fat)/14g Carbohydrates (5g Fiber)/6g Protein | |
Pan Seared Asparagus | 1 cup = 50 calories: 0g Fat (0g Saturated Fat)/9g Carbohydrates (5g Fiber)/5g Protein | |
Pan Seared Green Beans | 1/2 cup = 80 calories: 3.5g Fat (0g Saturated Fat)/10g Carbohydrates (4g Fiber)/2g Protein | |
Pan Seared Mushrooms & Snap Peas | 1 cup = 110 calories: 4g Fat (0g Saturated Fat)/14g Carbohydrates (4g Fiber)/5g Protein | |
Roasted Beets | 1 cup = 110 calories: 0.5g Fat (0g Saturated Fat)/28g Carbohydrates (5g Fiber)/4g Protein | |
Roasted Bok Choy | 1 cup = 50 calories: 2.5g Fat (0g Saturated Fat)/7g Carbohydrates (2g Fiber)/3g Protein | |
Roasted Carrots | 1 cup = 160 calories: 7g Fat (2.5g Saturated Fat)/26g Carbohydrates (6g Fiber)/2g Protein | |
Roasted Fennel | 1 cup = 90 calories: 0g Fat (0g Saturated Fat)/21g Carbohydrates (8g Fiber)/3g Protein | |
Seared Portobello Caps | 1 = 60 calories: 1g Fat (0g Saturated Fat)/10g Carbohydrates (3g Fiber)/5g Protein | |
Seared Zucchini | 1/2 cup = 60 calories: 4g Fat (0g Saturated Fat)/6g Carbohydrates (2g Fiber)/2g Protein | |
Veggie Skewers | zucchini, mushroom, bell pepper, red onion | 1 = 45 calories: 2g Fat (0g Saturated Fat)/10g Carbohydrates (2g Fiber)/2g Protein |
Condiment Sides | ||
|---|---|---|
Blender Salsa | 1/2 cup = 30 calories: 0g Fat (0g Saturated Fat)/7g Carbohydrates (3g Fiber)/1g Protein | |
Homemade Guacamole | 1/4 cup = 120 calories: 11g Fat (1.5g Saturated Fat)/8g Carbohydrates (6g Fiber)/2g Protein | |
Mushroom Gravy | 1/4 cup = 140 calories: 10g Fat (4.5g Saturated Fat)/13g Carbohydrates (3g Fiber)/3g Protein | |
Pineapple Mango Salsa | 1/2 cup = 50 calories: 0g Fat (0g Saturated Fat)/13g Carbohydrates (2g Fiber)/1g Protein |
Condiments/Sauces
Asian Cashew Cream | coconut aminos, sesame, green onion | 2 tablespoons = 70 calories: 5g Fat (1g Saturated Fat)/6g Carbohydrates (1g Fiber)/2g Protein |
Avocado Cilantro Crema | 3 tablespoons = 25 calories: 1.5g Fat (0g Saturated Fat)/3g Carbohydrates (2g Fiber)/2g Protein | |
Basic Marinara Sauce | 1/2 cup = 70 calories: 2g Fat (0g Saturated Fat)/10g Carbohydrates (2.5g Fiber)/2g Protein | |
BBQ Ketchup | 3 tablespoons = 30 calories: 0g Fat (0g Saturated Fat)/7g Carbohydrates (1g Fiber)/0g Protein | |
Black Bean Sauce | 1/4 cup = 70 calories: 2g Fat (0g Saturated Fat)/11g Carbohydrates (4g Fiber)/3g Protein | |
Cashew Lemon Dill Sauce | 2 tablespoons = 70 calories: 5g Fat (1g Saturated Fat)/5g Carbohydrates (0g Fiber)/2g Protein | |
Cashew Sour Cream | 2 tablespoons = 70 calories: 5g Fat (1g Saturated Fat)/6g Carbohydrates (0g Fiber)/2g Protein | |
Charmoula | olive oil, cilantro, parsley, garlic, lemon, Moroccan spices | 2 tablespoons = 80 calories: 8g Fat (1g Saturated Fat)/4g Carbohydrates (1g Fiber)/0g Protein |
Chimichurri | parsley, garlic, oregano, olive oil | 2 tablespoons = 90 calories: 9g Fat (1.5g Saturated Fat)/2g Carbohydrates (0g Fiber)/2g Protein |
Chipotle Cashew Cream | 2 tablespoons = 80 calories: 6g Fat (1g Saturated Fat)/7g Carbohydrates (0g Fiber)/3g Protein | |
Cuban Mojo Dip | cashew yogurt, olive oil, garlic, cilantro, lime | 3 tablespoons = 60 calories: 6g Fat (1g Saturated Fat)/2g Carbohydrates (0g Fiber)/2g Protein |
DF Moroccan Yogurt Sauce | cashew yogurt, lemon, garlic, sumac, spices | 3 tablespoons = 30 calories: 1.5g Fat (1.5g Saturated Fat)/3g Carbohydrates (0g Fiber)/0g Protein |
DF Ranch Dressing | 3 tablespoons = 70 calories: 5g Fat (1g Saturated Fat)/5g Carbohydrates (0g Fiber)/2g Protein | |
DF Tzatziki Sauce | 1/4 cup = 60 calories: 2.5g Fat (1.5g Saturated Fat)/7g Carbohydrates (0g Fiber)/0g Protein | |
Garlic Cashew Aioli | 2 tablespoons = 70 calories: 5g Fat (1g Saturated Fat)/4g Carbohydrates (1g Fiber)/2g Protein | |
Lemon Tahini Dressing | 2 tablespoons = 70 calories: 6g Fat (1g Saturated Fat)/4g Carbohydrates (1g Fiber)/3g Protein | |
Nut-Free Pesto | 3 tablespoons = 120 calories: 8g Fat (1g Saturated Fat)/10g Carbohydrates (4g Fiber)/5g Protein | |
Salsa Verde (nightshade free) | cucumber, onion, lemon, cilantro, garlic | 1/4 cup = 30 calories: 0g Fat (0g Saturated Fat)/8g Carbohydrates (1g Fiber)/1g Protein |
Teriyaki Glaze | 2 tablespoons = 60 calories: 1.5g Fat (0g Saturated Fat)/11g Carbohydrates (0g Fiber)/0g Protein | |
Thai Peanut Sauce | 3 tablespoons = 100 calories: 8g Fat (1.5g Saturated Fat)/5g Carbohydrates (1g Fiber)/2g Protein | |
Vegan Mayo | 2 tablespoons = 120 calories: 13g Fat (1.5g Saturated Fat)/0g Carbohydrates (0g Fiber)/0g Protein | |
Vegan Tartar Sauce | 2 tablespoons = 70 calories: 8g Fat (1g Saturated Fat)/0g Carbohydrates (0g Fiber)/0g Protein |
Savory Snacks
Artichoke Hummus | garbanzo beans, tahini, olive oil, garlic, artichoke | 1/3 cup = 210 calories: 12g Fat (1.5g Saturated Fat)/20g Carbohydrates (6g Fiber)/8g Protein |
Baba Ganoush (nightshade-friendly) | eggplant, tahini, lemon | 1/3 cup = 90 calories: 4.5g Fat (0.5g Saturated Fat)/12g Carbohydrates (3g Fiber)/2g Protein |
Cowboy Caviar | black-eyed peas, black beans, corn, tomato, bell pepper, onion, cilantro, red wine vinaigrette | 1/2 cup = 110 calories: 7g Fat (1g Saturated Fat)/9g Carbohydrates (3g Fiber)/3g Protein |
Creamy Tahini Hummus | garbanzo beans, tahini, olive oil, garlic, lemon | 1/3 cup = 190 calories: 11g Fat (1.5g Saturated Fat)/18g Carbohydrates (5g Fiber)/7g Protein |
Hearts of Palm Ceviche (VEGAN) | hearts of palm, onion, bell pepper, tomato, cilantro, lime | 1/2 cup = 30 calories: 0g Fat (0g Saturated Fat)/6g Carbohydrates (2g Fiber)/2g Protein |
Homemade Cassava Chips | 6 tortilla chips = 60 calories: 1.5g Fat (1.5g Saturated Fat)/12g Carbohydrates (2g Fiber)/0g Protein | |
Olive Hummus | 1/3 cup = 240 calories: 16g Fat (2g Saturated Fat)/19g Carbohydrates (6g Fiber)/8g Protein | |
Popcorn | plain, DF cheesy, rosemary truffle varieties available | 1 cup = 110 calories: 9g Fat (1.5g Saturated Fat)/6g Carbohydrates (3g Fiber)/3g Protein |
Pumpkin Hummus | cannellini beans, pumpkin, tahini, maple | 1/3 cup = 110 calories: 2.5g Fat (0g Saturated Fat)/18g Carbohydrates (4g Fiber)/5g Protein |
Roasted Beet Hummus (bean-free) | tahini, spices, lemon | 1/3 cup = 110 calories: 8g Fat (1g Saturated Fat)/9g Carbohydrates (2g Fiber)/4g Protein |
Roasted Carrot Hummus (bean-free) | tahini, spices, lemon | 1/3 cup = 120 calories: 8g Fat (1g Saturated Fat)/10g Carbohydrates (3g Fiber)/4g Protein |
Roasted Red Pepper Hummus | 1/3 cup = 210 calories: 13g Fat (1.5g Saturated Fat)/19g Carbohydrates (5g Fiber)/8g Protein | |
Savory Snacking Nuts | 1/4 cup = 190 calories: 17g Fat (2g Saturated Fat)/6g Carbohydrates (3g Fiber)/5g Protein | |
Zaalouk Eggplant Dip | eggplant, tomato, garlic, parsley, cilantro, lemon, spices, olive oil | 1/2 cup = 140 calories: 11g Fat (1.5g Saturated Fat)/11g Carbohydrates (4g Fiber)/2g Protein |
Sweet Treats
No Sugar Added Energy Bites | ||
|---|---|---|
Carrot Cake Energy Bites | 2 bites = 130 calories: 8g Fat (2.5g Saturated Fat)/14g Carbohydrates (2g Fiber)/2g Protein | |
Cherry Garcia Energy Bites | 2 bites = 100 calories: 3g Fat (1g Saturated Fat)/17g Carbohydrates (2g Fiber)/2g Protein | |
Chocolate Peppermint Energy Bites | 2 bites = 110 calories: 6g Fat (1g Saturated Fat)/11g Carbohydrates (2g Fiber)/3g Protein | |
German Chocolate Energy Bites | 2 bites = 110 calories: 6g Fat (2g Saturated Fat)/16g Carbohydrates (2g Fiber)/2g Protein | |
Key Lime Pie Bites | 2 bites = 140 calories: 9g Fat (2g Saturated Fat)/14g Carbohydrates (3g Fiber)/4g Protein | |
No Sugar Added Chocolate Truffles | 2 bites = 70 calories: 4g Fat (0g Saturated Fat)/9g Carbohydrates (1g Fiber)/1g Protein | |
Pumpkin Pie Energy Bites | 2 bites = 70 calories: 1.5g Fat (1g Saturated Fat)/11g Carbohydrates (2g Fiber)/3g Protein | |
Pumpkin Pie Fat Balls (KETO) | sunflower butter, vegan protein powder, coconut, almond | 2 bites = 120 calories: 8g Fat (1g Saturated Fat)/6g Carbohydrates (2g Fiber)/6g Protein |
Shortbread Cookie Energy Bites | 2 bites = 90 calories: 2.5g Fat (1.5g Saturated Fat)/17g Carbohydrates (2g Fiber)/2g Protein | |
Zesty Lemon Energy Bites | 2 bites = 100 calories: 4g Fat (2.5g Saturated Fat)/16g Carbohydrates (3g Fiber)/2g Protein | |
Energy Bites | |||
|---|---|---|---|
Almond Cacao Energy Bites | 2 bites = 130 calories: 8g Fat (2.5g Saturated Fat)/14g Carbohydrates (2g Fiber)/2g Protein | ||
Cookie Dough Bites (Vegan) | 2 bites = 280 calories: 18g Fat (3.5g Saturated Fat)/25g Carbohydrates (5g Fiber)/9g Protein | ||
Oatmeal Raisin Cookie Energy Bites | 2 bites = 190 calories: 10g Fat (1g Saturated Fat)/21g Carbohydrates (3g Fiber)/5g Protein | ||
Trail Mix Energy Bites | 2 bites = 180 calories: 11g Fat (1.5g Saturated Fat)/16g Carbohydrates (3g Fiber)/5g Protein | ||
Baked Goods | ||
|---|---|---|
Almond Butter Chocolate Chip Cookies (no sugar added mod available) | 1 cookie = 170 calories: 13g Fat (5g Saturated Fat)/11g Carbohydrates (2g Fiber)/4g Protein | |
Apple Crisp | 1 cup = 270 calories: 12g Fat (6g Saturated Fat)/37g Carbohydrates (5g Fiber)/4g Protein | |
Berry Almond Crisp | 1 cup = 210 calories: 11g Fat (6g Saturated Fat)/27g Carbohydrates (4g Fiber)/3g Protein | |
Chocolate Chip Oatmeal Cookies | 1 cookie = 160 calories: 8g Fat (5g Saturated Fat)/20g Carbohydrates (2g Fiber)/3g Protein | |
Double Chocolate Sweet Potato Brownies | 1 brownie = 180 calories: 10g Fat (2g Saturated Fat)/19g Carbohydrates (3g Fiber)/4g Protein | |
Healthy Lactation Cookies | 1 cookie = 200 calories: 11g Fat (7g Saturated Fat)/24g Carbohydrates (3g Fiber)/4g Protein | |
Peach Blackberry Cobbler | 1 cup = 280 calories: 14g Fat (6g Saturated Fat)/34g Carbohydrates (5g Fiber)/6g Protein | |
Misc. | |
|---|---|
Banana Vanilla Cashew Parfait | 230 calories: 14g Fat (2.5g Saturated Fat)/23g Carbohydrates (2g Fiber)/6g Protein |
Chai Spiced Snacking Nuts | 1/4 cup = 180 calories: 17g Fat (2g Saturated Fat)/7g Carbohydrates (3g Fiber)/5g Protein |
Smoothies
Drinks
Sweet Treats
Breakfast (Tofu/Eggs)
Oats, Chia Pudding, Muffins & Bread
Soups
Salads
Vegan Mains
Meat/Seafood
Sides
Condiments & Sauces
Savory Snacks
Navigate client meal prep recipes by categories.
Smoothies
| Apple Pie Smoothie | spinach, apple, almond butter, vegan protein powder, cinnamon |
| Blueberry Muffin Smoothie | spinach, blueberries, oats, almond butter, vegan protein powder |
| Detox Greens Smoothie | spinach, cilantro, hemp seeds, banana, pineapple |
| Green Monster Smoothie | spinach, avocado, banana, mango, almond butter, vegan protein powder |
| Nutty Blueberry Smoothie | blueberries, peanut butter, vegan protein powder, cinnamon |
| Oatmeal Cookie Smoothie | spinach, Medjool date, banana, walnuts, cinnamon |
Drinks
| Celery Juice | |
| Golden Sunrise Juice | beets, carrots, apples, ginger |
| Homemade Nut Milk | almond, hazelnut, pistachio, walnut, cashew |
| Homemade Hibiscus Tea Concentrate | original, ginger, or lemongrass |
| Hot Lemon Ginger Detox Tonic | ginger, lemon, raw honey |
Sweet Treats
| NO SUGAR ADDED ENERGY BITES | |
| Carrot Cake Energy Bites | |
| Cherry Garcia Energy Bites | |
| Chocolate Peppermint Energy Bites | |
| German Chocolate Energy Bites | |
| Key Lime Pie Bites | |
| No Sugar Added Chocolate Truffles | |
| Pumpkin Pie Energy Bites | |
| Pumpkin Pie Fat Balls (KETO) | sunflower butter, vegan protein powder, coconut, almond |
| Shortbread Cookie Energy Bites | |
| Zesty Lemon Energy Bites | |
| ENERGY BITES | |
| Cookie Dough Bites (Vegan) | |
| Oatmeal Raisin Cookie Energy Bites | |
| Raw Donut Holes | |
| Trail Mix Energy Bites | |
| BAKED GOODS | |
Almond Butter Chocolate Chip Cookies (no sugar added mod available) | |
| Apple Crisp | |
| Berry Almond Crisp | |
| Chickpea Blondies | |
| Chocolate Chip Oatmeal Cookies | |
Double Chocolate Sweet Potato Brownies | |
| Gluten-Free Apple Pie Bars | |
| Healthy Lactation Cookies | |
| Peach Blackberry Cobbler | |
| MISC. | |
| Banana Vanilla Cashew Parfait | |
| Maple Cinnamon Cashew Fruit Dip | |
| Raw Caramel Dip | |
| Chai Spiced Snacking Nuts | |
Breakfast (Tofu/Eggs)
| VEGAN | |
| Caprese Tofu Scramble | tofu, tomatoes, basil, garlic, cashew mozzarella |
| Tofu Veggie Scramble | tofu, mushrooms, bell pepper, kale, shallot, spices |
| VEGETARIAN | |
| Asparagus & Leek Egg Cups | eggs, asparagus, leek, onion, thyme |
| Broccoli & Cheddar Egg Cups | eggs, broccoli, grassfed cheddar cheese, onion |
| Caprese Egg Cups | eggs, tomatoes, basil, garlic, cashew mozzarella |
| Garden Veggie Frittata | eggs, leeks, mushrooms, fresh herbs, cashew mozzarella |
| Hard/Soft Boiled Eggs | |
| Plain Frittata | |
| Soft Scrambled Eggs | |
| Spinach Artichoke Frittata | eggs, spinach, artichoke, cashew mozzarella |
| Zucchini Egg Cups | eggs, zucchini, onion |
| Veggie Hash | yukon or sweet potatoes, zucchini, mushroom, kale |
| MEAT | |
| Homemade Chicken Sausage Patties | |
| Sweet Potato and Kale Hash w/ Chicken Sausage | housemade chicken sausage, sweet potatoes, kale, onion, spices |
| Zucchini & Sausage Egg Cups | eggs, chicken sausage, zucchini, onion, thyme |
Oats, Chia Pudding, Muffins & Bread
| OATS | |
| Apple Walnut Muesli | oats, apple, walnut, almond milk, unsweetened dairy-free kefir |
| Banana Bread Overnight Oats | banana, oats, pecans, chia seeds, cinnamon, almond milk |
| Carrot Cake Overnight Oats | oats, carrots, unsweetened dairy-free yogurt, raisins, walnuts, chia seeds, almond milk |
| Cinnabutter Overnight Oats | banana, oats, almond butter, chia seeds, almond milk |
| Peanut Butter and Jelly Overnight Oats | banana, oats, unsweetened dairy-free kefir, chia seeds, strawberries, peanut butter, almond milk |
| Plain Overnight Oats | unsweetened dairy-free yogurt, oats, chia seeds, vanilla, almond milk |
| Pumpkin Chai Overnight Oats | oats, pumpkin, pecans, maple, chia seeds, chai spices, almond milk |
| CHIA PUDDING | |
| Banana Bread Chia Pudding | banana, almond butter, pecans, chia seeds, almond milk |
| Chai Chia Pudding | banana, flaxseed, hemp seeds, chia seeds, chai spices, almond milk |
| Pecan Pie Chia Pudding | coconut milk, almond milk, hemp seeds, chia seeds, pecans, maple, vanilla |
| MUFFINS | |
| Baked Apple Cinnamon Oatmeal Cups | |
| Banana Bread Muffins | plain, walnut, or chocolate chip |
| Blueberry Oat Muffins | |
| Carrot Cake Muffins | |
| Cranberry Gingerbread Muffins | |
| Lemon Blueberry Muffins | |
| Lemon Poppyseed Muffins | |
| Morning Glory Muffins | carrots, zucchini, walnuts |
| Pumpkin Muffins | |
| Raspberry Almond Oat Muffins | |
| GRANOLA | |
| Healthy Homemade Crunchy Granola | |
| No Sugar Added Granola Clusters | |
| Paleo Granola | |
| MISC. | |
| 3-Ingredient Pancakes | banana, egg, oats, spices |
| Blueberry Buckwheat Pecan Pancakes | |
| Grain Free/Keto Waffles | pumpkin, eggs, coconut flour, monk fruit, almond milk |
| Vegan Protein Waffles | oats, vegan protein powder, pumpkin, coconut, maple, almond milk |
| Oatmeal Breakfast Cookies | banana, oats, almond butter, walnuts, raisins, coconut |
Soups
| VEGAN | |
| African Peanut Stew | garbanzo beans, bell pepper, sweet potato, tomato, peanut butter, kale, cilantro |
| Black Bean Soup | black beans, sun dried tomato, cilantro, lime, cashews |
| DF Broccoli Cheddar Soup | broccoli, cashew, potato, nutritional yeast |
| Corn Chowder | fresh corn, mirepoix, leeks, potato, cashews, almond milk |
| Creamy Asparagus and Pea Soup | asparagus, peas, coconut milk, lemon, fresh herbs |
| Creamy Cauliflower Leek Soup | cauliflower, leek, thyme, lemon juice |
| Creamy Mushroom and Rice Soup | mushrooms, wild rice, thyme, almond milk, cashew cream |
| Roasted Carrot & Butternut Squash Soup | butternut squash, carrots, shallot, turmeric, ginger, coconut milk |
| Sopa de Garbanzo | garbanzo beans, sofrito, potato, corn, sazon |
| Spiced Lentil Soup | red lentils, turmeric, tomato, coconut milk, spinach |
| Split Pea Soup | split peas, carrot, red potato |
| Thai Coconut Tofu Soup | tofu, lemongrass, ginger, bell pepper, shitake mushroom, bok choy, basil, coconut milk |
| Tomato Basil Soup | cannellini beans, tomato, basil, almond milk, hemp seeds, nutritional yeast |
| Vegetarian Chili | bell pepper, sweet potato, zucchini, kidney beans, black beans, lentils, salsa verde, spices |
| Vegetarian Pot Pie Soup | peas, potato, carrot, cannellini beans, almond milk, homemade grain free crust topping |
| Veggie Chowder | butternut squash, cauliflower, leek, cashews, sage |
| Veggie Detox Soup | leeks, cannellini beans, kale, nutritional yeast |
| Veggie Lentil Soup | green lentils, sweet potato, zucchini, tomato, hemp seeds |
| MEAT | |
| Bone Broth Detox Soup | chicken bone broth, spinach, parsley, caulilfower, coconut cream |
| Cauliflower Mushroom Soup | chicken bone broth, cauliflower, mushrooms, coconut cream, baby spinach |
| Chicken Pot Pie Soup | carrots, peas, potato, cannellini beans, chicken, almond milk homemade grain free crust topping |
| Chicken Soup | ginger, turmeric, chicken, broth |
| Chicken Tortilla Soup | chicken, black beans, corn, tomato, jalapeno, chicken, tortilla strips |
| Creamy Mushroom & Grain Turkey Soup | wild rice, mushrooms, ground turkey, thyme, almond milk, cashew cream |
| Gut-Healing Bone Broth Soup | ginger, turmeric, kale, mixed vegetables, shitake mushrooms, wakame seaweed |
| Kale and White Bean Stew | chicken sausage, tomato, cannellini beans, kale |
| Seafood Veggie Chowder | butternut squash, cauliflower, leek, cashews, clams OR shrimp |
| Sopa de Pollo | chicken, sofrito, corn, potato, sazon |
| Turkey Lentil Chili | ground turkey, green lentils, tomato, green chilies, spices |
| Veggie Turkey Soup | ground turkey, tomato, green beans, carrots, corn |
Salads
| MASON JAR SALADS | |
| Antipasto Italian Mason Jar Salad | garbanzo beans, tomato, artichoke, cucumber, pepperoncini peppers, olives, spring mix, creamy balsamic dressing |
| Asian Cabbage Slaw Mason Jar Salad | edamame, bell pepper, cucumber, cabbage, green onion, cilantro, cashews, asian vinaigrette |
| Chicken Salad Mason Jar Salads | creamy cashew dressing, cucumber, spring mix |
| Fall Harvest Mason Jar Salad | garbanzo beans, butternut squash, beets, walnuts, spinach, apple cider vinaigrette |
| Farmer’s Market Mason Jar Salad | garbanzo beans, roasted potatoes, asparagus, artichokes, spring mix, creamy lemon dill dressing |
| Greek Mason Jar Salad | garbanzo beans, tomato, bell pepper, cucumber, olives, spring mix, creamy greek vinaigrette |
| Mexican Cobb Mason Jar Salad | black beans, tomato, sunflower seeds, cilantro, spring mix, creamy avocado dressing |
| Roasted Beet & Pea Mason Jar Salad | garbanzo beans, peas, radishes, beets, sunflower seeds, spring mix, citrus vinaigrette |
| Spinach & Strawberry Mason Jar Salad | cannellini beans, strawberries, pecans, spinach, creamy balsamic dressing |
| Waldorf Mason Jar Salad | garbanzo beans, celery, grapes, apple, walnuts, spinach, creamy cashew dressing |
| SALADS | |
| Pasta Veggie Salad | lentil pasta, tomato, broccoli, cabbage, hemp seeds, creamy balsamic vinaigrette |
| Vegan Kale Caesar Salad | kale, creamy tahini caesar dressing |
| NON-LETTUCE SALADS | |
| Curried Salmon Salad | wild salmon, celery, creamy cashew OR avocado mayo curry dressing |
| Curry Chicken Salad | chicken, green onion, grapes, celery, parsley, creamy cashew OR avocado mayo curry dressing |
| Waldorf Chicken Salad | chicken, grapes, apple, walnuts, celery, creamy cashew OR avocado mayo based dressing |
Vegan Mains
| MEXICAN | |
| Black Bean & Spinach Enchiladas (lower carb) | *includes hemp seeds |
| Black Bean & Spinach Enchiladas (VEGAN) | *has corn |
| Lentil Walnut Tacos | almond flour tortillas |
| Stuffed Peppers | lentils, zucchini, cilantro, cashew mozzarella (can be made in zucchini boats or stuffed mushrooms) |
| Sweet Potato Black Bean Enchiladas | |
| Sweet Potato Black Bean Power Bowl | spinach, blender salsa, homemade guacamole |
| ITALIAN | |
| Bean Meatballs w/ Marinara | |
| Butternut Squash & Kale Lasagna | basil cashew cream, brown rice lasagna noodles |
| Lasagna Stuffed Zucchini Boats | lentils, almond ricotta, marinara, cashew mozzarella (can be made as stuffed peppers or mushrooms) |
| Mushroom Walnut Bolognese | |
| Nut-Free Pesto Pasta | lentil pasta, zucchini, tomatoes |
| Savory Lentil Meatloaf Cups | mushrooms, oats, sun dried tomatoes |
| THAI/ASIAN | |
| Brown/Cauliflower Fried Rice w/ Sesame Roasted Tofu | carrots, bell pepper, asparagus, green onion |
| Cashew Veggie Stir Fry | bell pepper, broccoli |
| Creamy Sunflower & Tahini Kelp Noodles | carrots, mushrooms, snow peas |
| Golden Yellow Coconut Veggie Curry | garbanzo beans, bell pepper, green peas, coconut milk, curry, ginger, turmeric |
| Healthier Orange Tofu Stir Fry | broccoli, snap peas, bell pepper, cashews |
| Healthy Tofu Lettuce Wraps | |
| Japanese Sweet Potato Fritters | mushrooms, onion, ginger, cilantro |
| Red Thai Coconut Veggie Curry | garbanzo beans, bell pepper, green peas, coconut milk, red Thai curry paste, ginger, turmeric |
| Thai Peanut Noodle Bowl | buckwheat soba noodles, edamame, bell pepper, cucumber, green onion, cilantro |
| Vegan Pad Thai | brown rice noodles, bell pepper, carrots, bean sprouts, peanuts, cilantro |
| MEDITERRANEAN | |
| Baked Falafel w/ Dairy-Free Tzatziki Sauce | |
| Cauliflower Falafel | |
| Zucchini Chickpea Fritters | |
| AMERICAN | |
| Lentil Shepherd’s Pie | bell pepper, carrot, green peas, cauliflower mash topping |
| Vegan Pot Pie | cannellini beans, green beans, corn, carrots, almond oat biscuit topping |
| Veggie Sloppy Joes over Roasted Sweet Potatoes | bell pepper, mushrooms, garbanzo beans, hemp seeds |
| VEGGIE BURGERS | |
| Beet Veggie Burgers | |
| Buffalo Veggie Burgers | cauliflower, sweet potato, garbanzo beans, egg, almond, buffalo sauce |
| Sweet Potato Black Bean Burgers | |
| POWER BOWLS | |
| Fajita | seared peppers/onion, sweet potato, sofrito simmered black beans, cilantro lime cauliflower brown rice |
| Chimichurri | marinated kale, roasted potatoes, roasted mushrooms, seared asparagus, chimichurri sauce |
| Mezze | baked falafel, cauliflower brown rice pilaf, marinated cucumber tomato salad, DF tzatziki |
| Seasonal Pesto | roasted sweet potatoes, rosted broccoli, roasted chickepeas, nut-free pesto |
| Sweet Potato Black Bean | sweet potato, sofrito simmered black beans, homemade guacamole, baby spinach |
Meat/Seafood
| MEXICAN | |
| Black Bean & Spinach Chicken Enchiladas | |
| Chicken Fajitas | grilled fajita chicken, seared peppers/onions, almond flour tortillas |
| Lentil Turkey Tacos | almond flour tortillas |
| Nightshade-Free Cabbage Mushroom Chicken Enchiladas | |
| Salsa Verde Chicken | can be turned into tacos or a power bowl |
| Stuffed Bell Peppers w/ Taco Turkey Mix | zucchini, cilantro, cashew mozzarella (can be made in zucchini boats or stuffed mushrooms) |
| Sweet Potato Black Bean Chicken Enchiladas | |
| ITALIAN | |
| Creamy Tuscan Chicken | coconut milk, sun dried tomatoes, spinach |
| Gluten-Free Chicken Piccata | |
| Grain-Free Chicken Parm | topped with cashew mozzarella |
| Lasagna Stuffed Zucchini Boats | ground turkey, almond ricotta, marinara, cashew mozzarella (can be made into stuffed peppers or mushrooms) |
| Mushroom Turkey Walnut Bolognese | |
| Pesto Turkey Meatballs | served with marinara |
| Savory Turkey Meatballs | |
| Tuscan Chicken Pasta | lentil noodles, coconut milk, sun dried tomatoes, spinach |
| THAI/ASIAN | |
| Asian Chicken Meatballs w/ Teriyaki Sauce | |
| Brown/Cauliflower Fried Rice w/ Chicken or Shrimp | carrots, bell pepper, asparagus, green onion |
| Cashew Chicken Stir Fry | bell pepper, broccoli |
| Chicken Larb | ground chicken, shallot, cilantro |
| Chicken Pad Thai | brown rice noodles, bell pepper, carrots, bean sprouts, peanuts, cilantro |
| Coconut Chicken Veggie Curry (Golden Curry) | bell pepper, green peas, coconut milk, curry, ginger, turmeric |
| Healthy Chicken Lettuce Wraps | |
| Orange Chicken Veggie Stir Fry | broccoli, snap peas, bell pepper, cashews |
| Peanut Chicken Lettuce Wraps | shitake mushrooms, carrots, shallots, Thai peanut sauce |
| Red Thai Coconut Chicken Veggie Curry | bell pepper, green peas, coconut milk, red Thai curry paste, ginger, turmeric |
| Shrimp Lettuce Wraps | |
| Sunflower & Tahini Kelp Noodles w/ Chicken or Shrimp | carrots, mushrooms, snow peas |
| Thai Peanut Noodle Bowls w/ Chicken or Shrimp | buckwheat soba noodles, edamame, bell pepper, cucumber, green onion, cilantro |
| Thai Style Chicken Burgers | |
| MEDITERRANEAN | |
| Middle Eastern Turkey Burgers | shallot, oregano, basil, spinach, lemon |
| AMERICAN | |
| Baked Chicken Tenders | |
| Chicken and Veggie Skewers | zucchini, mushroom, bell pepper |
| Chicken Pot Pie | green beans, corn, carrots, almond oat biscuit topping |
| Chicken with Black Bean Sauce | |
| Ground Turkey Shepherd’s Pie | bell pepper, carrot, green peas, cauliflower mash topping |
| Mini Turkey Meatloaves | |
| Whole Roasted Chicken | |
| POWER BOWLS | |
| Chicken Fajita Bowls | grilled fajita chicken, seared peppers/onion, sofrito simmered black beans, cilantro lime cauliflower brown rice |
| Chimichurri | grilled chicken or turkey burgers, roasted potatoes, seared asparagus, chimichurri sauce |
| Mezze | baked falafel, cauliflower brown rice pilaf, grilled chicken or turkey burgers, DF tzatziki |
| Seasonal Pesto | grilled chicken, roasted sweet potatoes, rosted broccoli, nut-free pesto |
| Salsa Verde Chicken Grain Bowl | salsa verde chicken, brown rice, cabbage slaw |
| Sweet Potato Black Bean (Chicken) | sweet potato, sofrito simmered black beans, homemade guacamole, baby spinach, grilled chicken |
| SEAFOOD | |
| Bell Pepper & Zucchini Fish Packs | salmon, cod or snapper |
| Crab Cakes | |
| Grilled Shrimp & Veggie Skewers | mushrooms, zucchini, bell pepper |
| Herb Seafood & Asparagus Parchment Packs | salmon, cod or snapper |
| Marinated Fish Filets | salmon, cod or halibut |
| Mediterranean Cod or Salmon Parchment Packs | asparagus, tomato, olives, oregano |
| Salmon Burgers | |
| Shrimp Soba Noodle Bowls | carrots, snow peas, red onions |
| Teriyaki Marinated Fish Filets | salmon, cod or halibut |
| LATIN | |
| Picadillo | ground turkey, tomato, raisins, olives, spices |
| Pollo Guosado | bone-in chicken breasts, bell pepper, onion, sofrito, olives, tomato |
| Shrimp Paella | cauliflower rice, brown rice, bell pepper, sofrito, sazon |
Sides
| STARCHES | |
| Baked Potato Wedges | |
| Butternut Squash Mash | |
| Cassava Noodles | |
| Cauliflower Potato Mash | |
| Corn Muffins | |
| Grain Pilaf | lemon zest, sliced almonds, parsley |
| Greek Roasted Potatoes | |
| Healthier Baked Beans | |
| Japanese Sweet Potato Wedges | |
| Mashed Potatoes | |
| Mexican Brown/Cauliflower Rice | bell pepper, onion, green chili, corn, peas, carrots, green beans |
| Miso Roasted Kabocha Squash | |
| Parsnip Fries | |
| Roasted Delicata Sqaush | |
| Roasted Sweet Potatoes | |
| Rosemary Roasted Potatoes | |
| Sofrito Simmered Black Beans | |
| Spaghetti Squash | |
| Summer Squash Succotash | carrots, tomato, corn, DF butter, parsley |
| Tostones | |
| CRUCIFEROUS | |
| Cabbage Slaw | radishes, carrots, onion, apple cider vinaigrette |
| Cashew Crusted Cauliflower Steaks | |
| Cheesy Broccoli (DF) | |
| Cilantro Lime Cauliflower Rice | |
| Coconut Aminos Roasted Broccoli | |
| Coconut Lime Crusted Cauliflower | |
| Garlic Roasted Radishes | |
| Herb Roasted Radishes | |
| Maple Glazed Roasted Brussels Sprouts | |
| Pan Seared Brussel Sprouts | |
| Roasted Cauliflower | |
| Steamed Broccoli | |
| Steamed Brussel Sprouts | |
| LOW CARB (NON CRUCIFEROUS) | |
| Garlic Butter Herb Mushrooms | |
| Marinated Cucumber Tomato Salad | |
| Pan Seared Asparagus | |
| Pan Seared Green Beans | |
| Roasted Beets | |
| Roasted Bok Choy | |
| Roasted Carrots | |
| Roasted Fennel | |
| Seared Portobello Caps | |
| Seared Zucchini | |
| Veggie Skewers | zucchini, mushroom, bell pepper, red onion |
| CONDIMENT SIDES | |
| Blender Salsa | |
| Homemade Guacamole | |
| mushroom gravy | |
| Pineapple Mango Salsa | |
Condiments & Sauces
| Asian Cashew Cream | coconut aminos, sesame, green onion |
| Basic Marinara Sauce | |
| Black Bean Sauce | |
| Cashew Lemon Dill Sauce | |
| Cashew Sour Cream | |
| Chimichurri | parsley, garlic, oregano, olive oil |
| Chipotle Cashew Cream | |
| Cuban Mojo Dip | cashew yogurt, olive oil, garlic, cilantro, lime |
| DF Tzatziki Sauce | |
| Garlic Cashew Aioli | |
| Homemade Ketchup | |
| Lemon Tahini Dressing | |
| Salsa Verde (nightshade free) | cucumber, onion, lemon, cilantro, garlic |
| Teriyaki Glaze | |
| Thai Peanut Sauce |
Savory Snacks
| Artichoke Hummus | garbanzo beans, tahini, olive oil, garlic, artichoke |
| Baba Ganoush (nightshade-friendly) | eggplant, tahini, lemon |
| Cashew Herb Cheese Dip | basil, parsley, garlic, lemon |
| Cowboy Caviar | black-eyed peas, black beans, corn, tomato, bell pepper, onion, cilantro, red wine vinaigrette |
| Creamy Tahini Hummus | garbanzo beans, tahini, olive oil, garlic, lemon |
| Hearts of Palm Ceviche (VEGAN) | hearts of palm, onion, bell pepper, tomato, cilantro, lime |
| Homemade Cassava Chips | |
| Popcorn | plain, DF cheesy, rosemary truffle varieties available |
| Pumpkin Hummus | cannellini beans, pumpkin, tahini, maple |
| Roasted Beet Hummus (bean-free) | tahini, spices, lemon |
| Roasted Carrot Hummus (bean-free) | tahini, spices, lemon |
| Savory Snacking Nuts |
