DIRECTIONS

• 2 chicken breast, cubed and cooked 
• 1 cup brown rice, dry
• 2 egg whites
• 1 large egg
• 1/2 onion, diced
• 1/2 cup frozen mixed veggies
• 1 tbsp minced garlic
• 2 tbsp soy sauce, or more to taste

RECIPE

Cook rice with the onion and garlic. Once rice is close to done add in the frozen mixed veggies and allow them to cook for about 5 min covered. Then just crack in your egg and egg whites to cook covered for 2-3 mins. Remove lid and fluff rice. Add in soy sauce and cubed cooked chicken. Serves 4

INGREDIENTS

• 1lb ground turkey 
• 1 egg
• 1 cup bell pepper, any color but green
• 1 small onion, diced
• 1 cup of zoodles, chopped
• fresh cracked black pepper

RECIPE

Combine all ingredients in a large mixing bowl. Mix by hand until all ingredients are combined. Form into patties. Heat your grill or spray a grill pan with non-stick cooking spray and place patties on. Grill over medium heat for 5-7 minutes until grill marks form. Flip and grill an additional 5-7 minutes until completely cooked through. Serve over bun, salad, or pasta. 

INGREDIENTS 

• 1/2 cup mayonnaise
• 1/2 cup shredded parmesan cheese
• 1 cup pork rinds crushed
• 2 tsp Italian Seasoning
• 8 chicken tendorloins 

DIRECTIONS

Preheat oven to 350 F. Combine parmesan cheese, Italian seasoning and pork rinds in a shallow bowl. Put the mayo in a second bowl. Drench chicken in mayo and then coat in the pork rind mixture. Bake for 25-30 minutes. 

INGREDIENTS

• 4 bonesless pork loin chops 
• 1/4 cup olive oil 
• 2 1/2 Tbsp soy sauce
• 1 tbsp steak seasoning 

Directions

Mix olive oil, soy sauce and steak seasoning together in a small bowl. Add the pork chops to a large ziplock bag and pour marinade ingredients over the top. Refrigerate for 2 hours or up to 24 hours. Heat grill to medium and grill pork chops 8 minutes per side or until temp is between 145 and 155 F. Remove the chops from the grill and let rest for 5 minutes. Slick the chops across the grain and serve. 

INGREDIENTS

• 4 Cod filets 
  
• 2 Tbsp Olive Oil
• 1/2 Whole Wheat Panko Bread Brumbs
• 1/3 cup Greek Yogurt
• 3 Tbsp grated Parmesan Cheese
• 2 Tbsp Italian Seasoning
• 2-3 garlic gloves minced
• 1 large lemon juiced
• 1 tsp sea salt
• 1 tsp pepper
• 1/2 tsp paprika 

DIRECTIONS

Preheat oven to 400 degrees. Spray baking sheet with cooking spray. In small bowl combine the olive oil and breadcrumbs. Mix until coated evenly and set aside. In medium bowl combine Greek yogurt, Parmesan, Italian seasoning, garlic, lemon, salt, paprika, and pepper. Spoon the mixture on the tops of each fillet. Then press the panko crumb mixture on top of each fillet. Place fillets on baking dish crust side up. Bake until firm, about 15-18 minutes, depending on the thickness of the fish.  

INGREDIENTS  

• 1lb lean ground beef
• 15 small corn torn tortillas 
• 2 cups shredded mozzarella cheese
• 1 - 16oz can black refried beans
• 1 - 10oz can enchilada sauce
• 1/2 white onion diced
• 3 cloves garlic minced
• 1 Tbsp EVOO
• 2 Tbsp salt free taco seasoning
• Pinch of salt  

DIRECTIONS

In a large skillet saute the onion and garlic in olive oil. Cook until onion is transparent. Add the hamburger meat and cook until brown. Remove from heat. Stir in black refried beans, taco seasoning, and salt. Mix until combined. Preheat oven to 350 degrees. Spray a large casserole dish with cooking spray. Spoon 2 Tbsp enchilada sauce into the bottom of the pan and spread around. Add a layer of corn tortillas (6 1/2) covering as much of the dish as possible. (may overlap) Add 1/2 of the beef mixture and spread evenly over the tortillas. Pour 1/4  cup enchilada sauce over the beef mixture and spread evenly. Cover with 1/2 cup mozzarella. Repeat a second layer adding tortillas, beef mixture, sauce, and cheese. Top with one more layer of tortillas. Pour the rest of the enchilada sauce over the top and spread evenly. Top with remaining 1 cup of cheese. Bake at 350 degrees for 20 minutes. Serve immediately or pack into individual containers. Serves 8 

INGREDIENTS

• 8 Chicken Tenders 
• 1 can chunk pineapple 
• 1/2 cup BBQ sauce. 
• Salt and Pepper to taste 

DIRECTIONS

Recipe: Preheat Oven to 425. Sprinkle 8 chicken tenders with salt and pepper. In a bowl mix juice from one can of chunk pineapple and half cup bbq sauce. Marinate chicken for 30 minutes. Place chicken on baking sheet. Top with marinade and pineapple chunks. Bake for 20 minutes. Each meal is prepped with 1/2 cup rice and 1 cup vegetable.