Ingredients

• 100g cooked lean (93%) ground turkey
• 6g taco seasoning
• 20ml water
• 60g chopped romaine
• 15mL ranch (or low-fat ranch)
• 15g red onion
• 45g red kidney beans (drained and rinsed) or black beans
• 15g shredded low-fat extra sharp cheddar
• 14g Doritos, roughly crumbled

Method

In a small bowl, mix taco seasoning with water.

Reheat cooked ground turkey in the microwave and add in the taco seasoning mix.

In a large bowl add chopped romaine, ranch, and red onion and lightly toss.

Add the seasoned turkey, red kidney beans, and shredded cheese, then mix well.

Top with crumbled Doritos for added crunch.

Try switching out turkey for beef and experimenting with different cheeses or adding jalapeños for extra spice.

Ingredients

• 8g taco seasoning
• 20mL water
• 120g cooked ground turkey (93% lean)
• 100g romaine or mixed greens
• 120g cooked rice
• 30g diced tomato
• 45g rinsed kidney beans
• 28g shredded cheddar (reduced fat)
• 30g avocado
• Lime slice for garnish

Method

In a small bowl mix taco seasoning with water and add to the cooked ground turkey, stirring well until coated.

To a large bowl add romaine and cooked rice.

Top with diced tomato, kidney beans, cheese, and avocado.

Add the turkey mix to the bowl and garnish with a slice of lime.

Use ground beef or chicken for a different take. Swap rice for cauliflower rice or a low-carb alternative to reduce calories.

Ingredients

• 1 tortilla (80g)
• 2 tbsp tomato paste
• 60g lean ham
• 30g Edam cheese (30% fat)
• 30g black olives
• 40g corn

Method

Preheat oven to 350°F (175°C).

On the tortilla, evenly spread the tomato paste.

Top with lean ham, cheese, black olives, and corn.

Bake for 10 minutes until crispy.

Add any toppings you like. Works with vegan or dairy-free cheese alternatives.

Ingredients

• 700g chicken breast, butterflied into 4 thin cutlets
• 25g plain flour
• 1/2 tsp salt
• 1/4 tsp black pepper
• 1 tbsp olive oil
• 15g butter
• 300g mushrooms, sliced
• 60g onion (or 2 shallots), finely diced
• 2 garlic cloves, minced
• 120ml dry marsala wine
• 180ml chicken broth
• 1/2 tsp dried thyme
• 10g fresh parsley, chopped

Method

Season the cutlets and dust all over with the flour, shaking off the excess.

Sear in the oil over medium-high heat, 3 to 4 minutes a side, until golden and just cooked. Remove.

Add the butter and mushrooms to the pan and cook hard for 5 minutes until browned. Add the onion for 2 minutes, then the garlic for 30 seconds.

Pour in the marsala and bubble for 1 minute, scraping the pan. Add the broth and thyme and simmer 3 to 4 minutes until glossy and slightly thickened.

Return the chicken with its juices for 2 minutes, spooning the sauce over. Finish with parsley.

Makes 4 servings.

Ingredients

• 30g bell pepper, chopped
• 50g broccoli, cooked
• 30g carrot chips (or shredded)
• 15mL low-sodium soy sauce
• 15mL water
• 2mL sesame oil (or peanut/chili/vegetable)
• 10g ginger paste
• 120g chicken thigh (or breast)
• 1 garlic clove, minced (or 5g paste)
• 100g microwave jasmine rice

Method

In a sauté pan, cook the chicken thigh until cooked through.

In a small saucepan with cooking spray, sauté the chopped bell pepper, cooked broccoli, and carrot.

Once lightly browned, add the low-sodium soy sauce, water, sesame oil, ginger paste, and garlic.

Add the chicken and stir to coat.

Microwave the rice and plate.

Substitute chicken with a meat of your choice or a meat-free alternative – just ensure meat is cooked through.

Ingredients

• 70ml olive oil
• 50g onion, diced
• 4 cloves garlic, minced
• 565g chicken breast, cubed
• 1 tbsp jalapeño, chopped
• 1 tsp parsley
• 1 tsp cumin
• 1 tsp oregano
• 1 tsp paprika
• 1/4 tsp cayenne pepper
• 4 cans great northern beans
• 7 cups chicken broth

Method

In a large pan add the olive oil, onion, garlic, jalapeño, and chicken breast. Sauté until the chicken is cooked.

Add the parsley, cumin, oregano, paprika, and cayenne pepper.

Season with salt and pepper to taste. Stir well.

Add 4 cans of beans and 7 cups of chicken broth, and cook until hot throughout.

For a thicker chilli, mash the beans or add a cornstarch slurry.

Makes approximately 2 x 300g servings.

Serve with rice or a side of your choice.

Ingredients

• 928g chicken breast (approx. 4 breasts, raw)
• 405g petite diced tomatoes
• 154g tomato paste
• 225g sliced olives
• 273g canned mushroom pieces
• Lawry’s seasoning
• Onion powder
• Garlic powder
• Pepper
• 102g shredded mozzarella cheese

Method

Dice the chicken and add to the crockpot.

Add all other ingredients.

Add Lawry’s seasoning, onion powder, garlic powder, and pepper to taste.

Mix well.

Cook on low for 6 hours.

Shred the chicken breasts in a bowl and return to the crockpot.

Top with cheese once cooked. Makes 6 servings.

Cooked portions keep in the refrigerator for up to 5 days or can be frozen.

Ingredients

• 440g pasta, any shape
• 430g whole-fat ricotta cheese
• Juice and zest of 1 lemon
• 40g parmesan cheese
• Garlic powder
• Salt and pepper
• 170g arugula

Method

Cook the pasta until slightly firm, drain, and return to the saucepan.

In a small saucepan over medium heat, combine the ricotta, lemon juice and zest, parmesan, garlic powder, a pinch of salt, and a liberal helping of black pepper. Heat through.

Add the mixture to the pasta saucepan.

Add the arugula and stir well.

Makes 2 x 300g servings.

Substitute pasta with edamame or chickpea pasta for different macros.

Ingredients

• 1lb chicken breast
• 1/2c (120g) salsa
• 12 high-fiber tortillas (La Tortilla Factory or La Banderita work well)
• 6oz shredded 2% Mexican cheese
• 1 can/pouch enchilada sauce (Frontera green sauce used)

Method

For the chicken:

Combine the chicken and salsa in the crockpot and cook on low for 4 hours.

Shred and let the chicken soak up any remaining juices for another hour.

For the enchiladas:

Preheat oven to 375°F (190°C).

Lay out the tortillas and divide the shredded chicken between them.

Sprinkle 7g of cheese in each tortilla.

Roll up the tortillas and line them in a baking dish (seam side down).

Cover with the enchilada sauce and sprinkle the rest of the cheese on top.

Bake for 10-15 minutes until the cheese is melted.

Ingredients

• 1lb chicken breast
• 1/4c (64g) BBQ sauce (Stubb’s spicy used)
• 250g fresh pineapple chunks (drained)

Method

Cut the chicken breast into 1” pieces.

Put the meat, BBQ sauce, and half of the pineapple in the crockpot.

Cook on low for around 4 hours.

Add the rest of the pineapple just before serving.

Serve with rice or cauliflower rice.

Ingredients

• 1 Flatout wrap or Joseph’s Lavash bread
• 1/4c (60g) pizza sauce
• 28g turkey pepperoni
• 28g Canadian bacon
• 7g bacon bits
• 28g shredded 2% Mexican cheese

Method

Spoon the pizza sauce out onto the Flatout wrap base.

Add your toppings and bake at 400°F (205°C) for 10 minutes until the edges are crisp.

Other topping ideas (calories not included):

Sausage / chicken sausage, mushrooms, olives, spinach, tomatoes.

Ingredients

• 113g chicken breast
• 10g bread crumbs
• 5g grated parmesan
• 1 tsp Italian seasoning
• 1/4c (60g) red pasta sauce

Method

(Macros are for the chicken and sauce only.)

Preheat oven to 375°F (190°C).

Mix the bread crumbs, seasoning, and half of the parmesan in a shallow bowl. Coat the chicken on both sides.

Bake for 15 minutes.

Spoon half of the pasta sauce on top of the chicken (save the rest for the pasta) and sprinkle the remaining cheese.

Bake for an additional 5 minutes.

Serve with pasta or spaghetti squash.

Ingredients

• 1 Flatout wrap or Joseph’s Lavash bread
• 84g diced grilled chicken breast
• 3 tbsp (45g) BBQ sauce (G Hughes SF or Stubb’s)
• 2 tbsp (30g) light ranch

Method

(Macros are for the chicken and sauce only.)

Spoon the BBQ sauce onto the Flatout wrap base.

Add the chicken and bake at 400°F (205°C) for 10 minutes until the edges are crisp.

Drizzle ranch over the top before serving.

Other topping ideas (calories not included):

Red onion, cilantro, jalapeños, corn, black beans.

Ingredients

• For the meatballs:
• 339g lean ground beef (93/7)
• 1 egg
• 15g bread crumbs
• 10g grated parmesan
• 1 tsp Italian seasoning

Method

Preheat oven to 400°F (205°C). Grease a baking sheet.

Mix all ingredients in a bowl, forming ping-pong-sized balls (or bigger or smaller if you prefer). Line them on the baking sheet so they aren’t touching.

Bake for 15 minutes or until done. Adjust bake time depending on size.

Serve with spaghetti squash (or regular pasta) and pasta sauce.

Ingredients

• 113g chicken breast
• 85g broccoli
• 60g light Alfredo (Classico brand)
• 150g (baked weight) spaghetti squash OR 56g (dry weight) pasta

Method

Spaghetti squash version: 250 cal | 30P | 20C | 6F

Pasta version: 400 cal | 35P | 50C | 7F

Grill or oven-cook the chicken breast.

Boil the broccoli.

Add the light Alfredo sauce and toss with the spaghetti squash or pasta.

To make spaghetti squash:

Slice in half and de-seed the squash. Coat the flesh in olive oil and bake for 1 hour at 400°F (205°C).

Use a fork to shred the “noodles”.

If using regular pasta, cook to the directions on the box (remember to adjust macros if choosing pasta).

Ingredients

• 1 lb shrimp (peeled and deveined)
• 1 tbsp butter
• 1 tbsp olive oil
• 4 clove garlic cloves (minced)
• 2 tbsp honey
• 1 tbsp ketchup
• 2 tbsp soy sauce
• 1 tbsp fresh lemon juice
• 0.5 tsp salt
• 0.25 tsp black pepper
• 2 cup cooked brown rice
• 4 cup steamed broccoli
• 1 cup shelled edamame (cooked)

Method

In a bowl, mix the garlic, honey, ketchup, soy sauce, lemon juice, salt, and pepper.

Heat a medium skillet over medium heat. Melt the butter and olive oil together. Pour in the sauce mixture and let it simmer for 3–5 minutes until thickened and slightly caramelized.

Add the shrimp to the pan and cook for 1–2 minutes per side, until pink and opaque. Take off the heat right away — overcooking will make them rubbery.

Cook the brown rice to package directions. Steam the broccoli and edamame until tender.

Divide the rice, broccoli, edamame, and shrimp between four meal prep containers. Spoon any remaining pan sauce over the top.

Ingredients

• 1kg lean stewing beef, trimmed and cut into 3cm chunks
• 20g plain flour
• 1/2 tsp salt
• 1/2 tsp black pepper
• 1 tbsp olive oil
• 200g onion, chopped
• 100g celery, chopped
• 4 garlic cloves, minced
• 30g tomato paste
• 750ml beef broth
• 1 tbsp Worcestershire sauce
• 1 tsp dried thyme
• 2 bay leaves
• 300g carrots, cut into chunks
• 500g potatoes, cut into chunks
• 100g frozen peas

Method

Toss the beef with the flour, salt, and pepper. Brown it hard in the oil over high heat, in two batches, and set aside.

Cook the onion and celery in the same pot for 4 minutes, then add the garlic and tomato paste for 1 minute.

Return the beef with the broth, Worcestershire sauce, thyme, and bay leaves. Cover and simmer very gently for 1 hour 15 minutes.

Add the carrots and potatoes and simmer uncovered for 30 to 40 minutes more, until the beef is spoon-tender and the broth has thickened.

Stir in the peas for the final 5 minutes and remove the bay leaves before serving.

Makes 6 servings.

Ingredients

• 700g chicken tenderloins (or breast cut into strips)
• 30g plain flour
• 2 eggs, beaten
• 90g panko breadcrumbs
• 25g parmesan, finely grated
• 2 tsp smoked paprika
• 1 tsp garlic powder
• 3/4 tsp salt
• 1 tsp olive oil (spray or drizzle)

Method

Toast the panko in a dry pan over medium heat, stirring, for 3 to 4 minutes until golden. Cool, then mix with the parmesan, smoked paprika, garlic powder, and salt.

Set up three dishes: flour, beaten egg, and the crumb mix.

Coat each tender in flour, then egg, then crumbs, pressing the crumbs on firmly.

Mist the basket and the tenders lightly with oil. Air fry at 400°F (200°C) for 10 to 12 minutes, flipping halfway, until deep golden and cooked through. Cook in a single layer, in two batches if needed.

Rest for 2 minutes before serving. Makes 4 servings.

Ingredients

• 2 tbsp butter
• 4 tbsp all-purpose flour
• 1 cup milk (Fairlife)
• 0.5 tsp garlic (minced)
• 0.5 tsp dried thyme
• 1 tbsp dried parsley
• 0.5 tsp black pepper
• 0.5 tsp salt
• 1 cup water
• 2 chicken bouillon
• 4 piece chicken breasts (boneless, skinless)
• 0.5 frozen mixed vegetables
• 1 Pillsbury Golden Layers Butter Tastin’ Biscuits (optional)

Method

Place the chicken breast in the bottom of the slow cooker.

Add water, vegetables, spices, bouillon cubes, and garlic.

Cook on high for 4 hours (or medium for 6, or low for 8).

Shred the chicken into chunks with a fork.

In a medium saucepan, heat the butter over a medium heat.

Once melted, whisk in flour until well blended.

Add the milk.

Whisking often, heat until it bubbles and thickens.

Add thickened liquid to the slow cooker and mix it in well.

Cook for an additional 20-30 minutes.

For an optional biscuit top, cook the biscuits as per the package instructions and top the filling on serving. Remember to adjust your macros for this.

Ingredients

• lean ground turkey (1% fat)
• 1 cup red bell pepper (chopped)
• 4 oz feta cheese (crumbled)
• 0.5 cup red onion (chopped)
• 1 cucumber (whole, chopped)
• 20 kalamata olives
• 2 cup cooked quinoa
• 2 cup fresh spinach
• 2 tbsp olive oil
• 2 tbsp red wine vinegar
• salt to taste
• pepper to taste
• chili powder to taste
• oregano to taste

Method

Cook and drain the ground turkey. Season with salt, pepper, chili powder & oregano to taste.

Cook quinoa according to directions and chop veggies. (You can substitute for rice or couscous if preferred)

Once the meat and quinoa are cooked, divide into 4 portions and layer the ingredients in the bowl: quinoa, spinach, turkey, red bell pepper, onion, cucumber, olives, feta, oil, and vinegar.

Enjoy!