DINNER

Creamy Indian Chicken Curry

Prep Time: 15 mins | Cook Time: 35-40 mins | Serves: 4

Ingredients

For the Curry:

• Boneless chicken thighs (pre-marinated): 700g / 24.7 oz total
• Coconut oil: 4g / 0.14 oz / 1 tsp
• Onion (diced): 150g / 5.3 oz / 1 medium
• Garlic (minced): 16g / 0.6 oz / 4 cloves
• Fresh ginger (grated): 10g / 0.35 oz / 1 Tbsp
• Red curry paste: 30g / 1.1 oz / 2 Tbsp
• Curry powder: 7g / 0.25 oz / 1 Tbsp
• Ground cumin: 2.5g / 0.09 oz / 1 tsp
• Paprika: 2.5g / 0.09 oz / 1 tsp
• Turmeric: 1.5g / 0.05 oz / ½ tsp
• Tomato paste: 15g / 0.5 oz / 1 Tbsp
• Coconut milk (light): 300ml / 10.1 fl oz
• Water or chicken broth: 250ml / 8.5 fl oz / 1 cup
• Red bell pepper (sliced): 150g / 5.3 oz / 1 large
• Honey: 21g / 0.75 oz / 1 Tbsp
• Plain Greek yogurt: 15g / 0.5 oz / 1 Tbsp
• Salt and pepper: to taste
• Fresh cilantro, to garnish (optional)

For the Rice:

• Jasmine rice (uncooked): 280g / 9.9 oz / 1½ cups
• Water: 460ml / 15.5 fl oz / 2-2.5 cups
• Yields ~700g cooked rice - serves 4 at 150g per person, with buffer for any that sticks to the bottom

Directions

1. Cook the rice.
2. Brown the chicken: Heat coconut oil in a large skillet or pot over medium-high heat. Add chicken thighs and cook 4-5 minutes per side until browned. Remove and set aside.
3. Build the curry base: In the same pan, add diced onion and cook 5-7 minutes until softened. Add garlic, ginger, red curry paste, curry powder, cumin, paprika, turmeric, and tomato paste. Cook 1 minute, stirring constantly so spices don't burn.
4. Make the sauce: Pour in coconut milk and water or broth. Stir well and scrape up any browned bits from the pan.
5. Simmer: Add sliced bell pepper and return chicken to the pan. Simmer partially uncovered for 15-20 minutes until the sauce thickens slightly.
6. Finish: Reduce heat to low. Stir in honey and Greek yogurt. Season with salt and pepper.
7. Serve with 150g cooked jasmine rice per serving. Garnish with fresh cilantro if desired.

Meal Prep Instructions

• Batch Ahead: This recipe is already 4 servings - make the full batch at once and divide into containers. The curry actually tastes better the next day as the spices deepen overnight.
• Storage: Refrigerate curry and rice separately in airtight containers for up to 4 days. Freeze curry (without rice) for up to 2 months - rice is best made fresh or stored no more than 3 days.
• Reheat: Microwave curry 2-3 minutes, stirring halfway. Add a splash of water or broth if the sauce has thickened too much. Reheat rice separately with a small splash of water, covered, for 1-2 minutes.

Coach's Tip

Pre-mix the dry spices (curry powder, cumin, paprika, turmeric) in a small jar so you can pull this recipe together quickly on a busy night.

Teriyaki Tofu Bowl

Prep Time: 5 mins | Cook Time: 20 mins | Serves: 4

Ingredients

• Firm tofu: 800g / 28 oz / 2 blocks
• Pre-made teriyaki sauce: 240ml / 1 cup
• Frozen stir-fry vegetables (mixed): 800g / 28 oz / 1 large bag
• Cooked rice or grain (for serving): 4 servings
• Sesame seeds & green onions (optional garnish): to taste

Directions

1. Press and drain tofu, then cut into 1-inch cubes.
2. Cook frozen vegetables in a large skillet or wok over high heat according to package directions (usually 5-7 minutes), stirring occasionally. Season lightly and set aside.
3. In the same skillet over medium-high heat, add tofu cubes. Cook undisturbed for 4-5 minutes per side until golden and crispy on the edges.
4. Pour teriyaki sauce over the tofu and toss to coat. Cook for 2-3 more minutes until sauce thickens and caramelizes.
5. Serve over rice or grains alongside the cooked vegetables.
6. Garnish with sesame seeds and sliced green onions if desired.

Meal Prep Instructions

• Batch Cook: Double the tofu and sauce. The cooked teriyaki tofu reheats exceptionally well and tastes even better the next day once the sauce absorbs.
• Assemble Ahead (Option 1): Store tofu, veggies, and rice in separate containers in the fridge for up to 4 days. Reheat in microwave 60-90 seconds or in a pan over medium heat.
• Freeze for Later (Option 2): Freeze tofu only. Cooked teriyaki tofu freezes well for up to 1 month. Reheat directly from frozen in a skillet with a splash of water.

Creamy Ricotta Spinach Protein Pasta

Prep Time: 5 mins | Cook Time: 15 mins | Serves: 4

Ingredients

• High-protein pasta (chickpea or lentil): 400g / 14 oz / 4 servings
• Whole milk ricotta: 480g / 17 oz / 2 cups
• Fresh baby spinach: 200g / 7 oz / 4 large handfuls
• Parmesan cheese (grated): 80g / 2.8 oz / 3/4 cup
• Garlic cloves (minced): 4 cloves
• Olive oil: 30ml / 2 Tbsp
• Lemon (zest + juice): 1 lemon
• Pasta water (reserved): 120ml / 1/2 cup
• Nutmeg: pinch / 1/4 tsp
• Red pepper flakes: 1/2 tsp
• Salt & black pepper: to taste

Directions

1. Cook pasta according to package directions until al dente. Reserve 1/2 cup of pasta water before draining.
2. In a large skillet, heat olive oil over medium heat. Add garlic and sauté for 1-2 minutes until fragrant.
3. Add spinach in batches, tossing until wilted, about 2-3 minutes.
4. Reduce heat to low. Add ricotta, parmesan, lemon zest, lemon juice, nutmeg, and red pepper flakes. Stir to combine.
5. Add reserved pasta water a little at a time, stirring to loosen the sauce to a creamy consistency.
6. Add drained pasta to the skillet and toss well to coat.
7. Season generously with salt and pepper. Serve immediately with extra parmesan if desired.

Meal Prep Instructions

• Batch Cook: Cook pasta and make sauce separately. Store in airtight containers in the fridge for up to 4 days.
• Assemble Ahead (Option 1): Add a splash of water or milk to the pasta before microwaving to restore the creamy texture. Reheat 60-90 seconds, stir, repeat.
• Freeze for Later (Option 2): Not recommended for freezing - ricotta-based sauces can separate. Best made fresh or stored refrigerated.

One-Pot Chickpea, Orzo & Feta Skillet

Prep Time: 5 mins | Cook Time: 20 mins | Serves: 4

Ingredients

• Chickpeas (canned, drained & rinsed): 480g / 17 oz / 2 cans
• Whole wheat orzo (dry): 300g / 10.6 oz / 1½ cups
• Feta cheese (crumbled): 160g / 5.6 oz / 1 cup
• Vegetable broth (low sodium): 900ml / 30 fl oz / 3¾ cups
• Cherry tomatoes: 250g / 8.8 oz / 1½ cups
• Baby spinach: 90g / 3.2 oz / 3 cups
• Yellow onion (diced): 120g / 4.2 oz / 1 medium
• Garlic cloves (minced): 15g / 0.5 oz / 4 cloves
• Olive oil: 15ml / 0.5 fl oz / 1 Tbsp
• Dried oregano: 1½ tsp
• Dried thyme: 1 tsp
• Chili flakes: ½ tsp
• Lemon (zested & juiced): 1 large
• Salt & pepper: to taste

Directions

1. Heat olive oil in a large deep skillet or pot over medium heat. Sauté onion for 4-5 minutes until softened. Add garlic and cook 1 minute.
2. Add oregano, thyme, and chili flakes. Stir 30 seconds.
3. Add dry orzo, chickpeas, cherry tomatoes, and vegetable broth. Stir to combine. Bring to a boil.
4. Reduce heat to medium-low. Cover and simmer 12-14 minutes, stirring occasionally, until orzo is cooked and most liquid is absorbed.
5. Stir in baby spinach until wilted. Add lemon zest and juice. Season with salt and pepper.
6. Remove from heat. Top with crumbled feta. Serve immediately, or let cool and portion into meal-prep containers.

Meal Prep Instructions

• Batch Cook: Make the full pot at once. The orzo will absorb more liquid as it sits - add a splash of broth when reheating. Top with feta fresh each time for best texture.
• Assemble Ahead (Option 1): Portion into 4 containers, add feta on top, and refrigerate up to 4 days. Reheat in the microwave 2-3 minutes, adding a splash of water to loosen.
• Freeze for Later (Option 2): Freeze portions (without feta) up to 2 months. Thaw overnight, reheat with a splash of broth, and crumble fresh feta on top before serving.

Baked Tofu and White Bean Mash

Prep Time: 15 mins | Cook Time: 30 mins | Serves: 4

Ingredients

• Extra-firm tofu, pressed: 800g / 28 oz / 4 cups sliced
• Canned white (cannellini) beans, drained: 800g / 28 oz / 2 cans
• Vegetable broth: 120ml / 4 fl oz / ½ cup
• Olive oil: 40ml / 1.4 fl oz / 2.5 Tbsp
• Garlic cloves, minced: 16g / 0.6 oz / 5 cloves
• Fresh rosemary: 6g / 0.2 oz / 4 sprigs
• Lemon zest + juice: 1 large lemon
• Soy sauce: 40ml / 1.4 fl oz / 2.5 Tbsp
• Balsamic vinegar: 20ml / 0.7 fl oz / 4 tsp
• Garlic powder: 4g / 2 tsp
• Smoked paprika: 4g / 2 tsp
• Sautéed greens (spinach or kale): 200g / 7 oz / 4 handfuls
• Salt & black pepper: to taste

Directions

1. Preheat oven to 400°F / 200°C. Press tofu 15 minutes, then cut into ½-inch thick slabs or cubes.
2. Whisk soy sauce, balsamic vinegar, garlic powder, smoked paprika, and 1 Tbsp olive oil. Toss tofu in marinade and arrange on a lined baking sheet.
3. Bake tofu 25-30 minutes, flipping halfway, until deeply golden and slightly chewy at the edges.
4. Meanwhile, heat 1 Tbsp olive oil in a saucepan over medium heat. Sauté garlic and rosemary 1-2 minutes. Add drained beans and vegetable broth. Warm through 5 minutes.
5. Mash beans with a fork or potato masher to a chunky-creamy texture. Stir in lemon zest, lemon juice, remaining olive oil, salt, and pepper.
6. Sauté greens in a pan with garlic and a pinch of salt until wilted (2-3 minutes). Assemble bowls: bean mash, baked tofu, and wilted greens on top.

Meal Prep Instructions

• Batch Bake Tofu: Bake the full 800g at once. Baked tofu stores well in the fridge up to 5 days. It even firms up more overnight, making it better for meal prep than fresh.
• Assemble Ahead (Option 1): Store white bean mash, baked tofu, and greens in separate containers. Reheat mash on the stovetop with a splash of broth; re-crisp tofu in the air fryer at 375°F for 4 min.
• Freeze for Later (Option 2): Both baked tofu and white bean mash freeze well. Freeze separately up to 1 month. Thaw overnight in the fridge. Reheat mash on the stove; crisp tofu in oven at 400°F for 10 minutes.

Tempeh Stir Fry

Prep Time: 10 mins | Cook Time: 20 mins | Serves: 4

Ingredients

• Tempeh, cubed: 640g / 22.6 oz / 4 cups
• Cooked brown rice: 640g / 22.6 oz / 4 cups cooked
• Broccoli florets: 320g / 11.3 oz / 4 cups
• Snap peas: 200g / 7 oz / 2 cups
• Red bell pepper, sliced: 160g / 5.6 oz / 1 large
• Carrots, julienned: 120g / 4.2 oz / 1 cup
• Soy sauce (low-sodium): 60ml / 2 fl oz / 4 Tbsp
• Hoisin sauce: 40g / 1.4 oz / 2.5 Tbsp
• Sesame oil: 20ml / 0.7 fl oz / 4 tsp
• Fresh ginger, grated: 15g / 0.5 oz / 1 Tbsp
• Garlic cloves, minced: 16g / 0.6 oz / 5-6 cloves
• Chili flakes: 2g / 1 tsp
• Neutral oil: 20ml / 0.7 fl oz / 4 tsp
• Sesame seeds (garnish): 12g / 0.4 oz / 4 tsp

Directions

1. Steam or boil tempeh cubes for 10 minutes to remove bitterness. Drain and pat dry.
2. Mix soy sauce, hoisin, and sesame oil in a bowl. Add half to the tempeh and toss to marinate for 5 minutes.
3. Heat oil in a wok or large skillet over high heat. Sear tempeh 2-3 minutes per side until caramelized and golden. Remove and set aside.
4. In the same pan, stir-fry garlic and ginger 30 seconds. Add broccoli and carrots; stir-fry 4-5 minutes.
5. Add bell pepper and snap peas; stir-fry 2 more minutes. Return tempeh to pan and pour in remaining sauce. Toss everything together over high heat for 1-2 minutes.
6. Serve over brown rice. Garnish with sesame seeds and chili flakes.

Meal Prep Instructions

• Batch Cook Rice & Tempeh: Cook a full batch of brown rice (stores 5 days in the fridge). Marinate and sear all tempeh at once; store in a container to reheat as needed.
• Assemble Ahead (Option 1): Combine stir-fry and rice in 4 divided containers. Refrigerate up to 4 days. Reheat in microwave 2-3 minutes or in a pan with a splash of water.
• Freeze for Later (Option 2): Freeze seared tempeh and cooked rice separately (not the vegetables - they lose texture). Cook fresh veg on serving day and combine everything. Keeps up to 1 month frozen.

Thai Basil Chicken

Prep Time: 10 min | Cook: 20 min | Serves: 4

Ingredients

For the Chicken:

• Ground chicken (93% lean): 600g / 21 oz / 1.3 lb
• Garlic cloves (minced): 20g / 0.7 oz / 6 cloves
• Fresh red chili (thinly sliced): 15g / 0.5 oz / 2 small
• Fresh ginger (grated): 10g / 0.35 oz / 2 tsp
• Bell peppers (mixed, sliced): 200g / 7 oz / 2 medium
• Fresh Thai basil leaves: 20g / 0.7 oz / 1 large handful
• Green onions (sliced): 20g / 0.7 oz / 3 stalks
• Extra virgin olive oil: 15g / 0.5 oz / 1 Tbsp
• Sesame oil: 10g / 0.35 oz / 2 tsp

For the Sauce:

• Oyster sauce: 60g / 2.1 oz / 4 Tbsp
• Low-sodium soy sauce: 40g / 1.4 oz / 2½ Tbsp
• Fish sauce: 20g / 0.7 oz / 1½ Tbsp
• Honey: 15g / 0.5 oz / 1 Tbsp

For the Rice:

• Jasmine rice (dry): 300g / 10.6 oz / 1½ cups
• Water: 540ml / 18 fl oz / 2¼ cups

For the Eggs:

• Large eggs: 4 (one per serving)
• Vegetable oil spray (for frying eggs)

Directions

1. Cook the rice per package instructions.
2. Mix the sauce: Whisk together oyster sauce, soy sauce, fish sauce, and honey in a small bowl. Set aside.
3. Cook the chicken: Heat oil in a large skillet or wok over high heat. Add garlic, ginger, and chili - stir fry 30 seconds until fragrant. Add ground chicken and cook 5-6 minutes, breaking apart, until cooked through and lightly caramelized.
4. Add bell peppers and stir fry 2 minutes until just tender. Pour sauce over, toss to coat, and cook 1-2 minutes until glossy. Drizzle with sesame oil, remove from heat, and fold in Thai basil.
5. Fry the eggs: In a small pan over medium-high heat, fry eggs 2-3 minutes until whites are set and edges are crispy.
6. Serve: Divide rice into 4 bowls, top with chicken mixture, garnish with green onions, and place one fried egg on top per serving.

Meal Prep Instructions

• Batch Cook: Make the full recipe, cool completely, and divide chicken and rice into 4 airtight containers. Store Thai basil separately and add fresh when serving for best flavour.
• Refrigerate (Option 1): Store chicken and rice up to 4 days. Fry eggs fresh when serving - it only takes 2 minutes. Reheat in the microwave 1½-2 minutes or in a skillet over medium heat with a splash of soy sauce to loosen.
• Freeze for Later (Option 2): The chicken mixture freezes well up to 2 months. Rice can also be frozen in portions. Thaw overnight in the fridge and reheat as above.

One Pan 20-Minute Beef Ramen

Prep Time: 5 minutes | Cook: 15 minutes | Serves: 4

Ingredients

• Olive oil: 2 tsp
• Lean ground beef: 450g / 16 oz / 1 lb
• Kosher salt: ¼ tsp
• Garlic cloves (minced): 4 cloves
• Low-sodium tamari sauce: 60ml / 2 fl oz / ¼ cup
• Bone broth or beef stock: 355ml / 12 fl oz / 1.5 cups
• Honey: 14g / 0.5 oz / 2 tsp
• Ramen noodles (flavour packets discarded): 170g / 6 oz / 2 packages
• Red cabbage (shredded): 180g / 6 oz / 2 cups
• White cabbage or slaw mix (shredded): 180g / 6 oz / 2 cups
• Shredded carrots: 85g / 3 oz / 1 cup
• Toppings of choice (optional): sliced green onions, sesame seeds, sriracha or chilli crisp

Directions

1. Heat a large high-sided skillet over medium-high heat. Add olive oil and ground beef, breaking into small chunks. Cook for 3 minutes until starting to brown.
2. Add salt and garlic. Cook until meat is no longer pink, about 2-3 more minutes, stirring frequently.
3. Add tamari, bone broth, and honey. Turn heat to high and bring to a strong simmer.
4. Add ramen noodles and cook 2-3 minutes, flipping several times, until noodles begin to soften but are not fully cooked.
5. Add red cabbage, white cabbage, and carrots. Stir to combine and cook a further 2-3 minutes until noodles are cooked through and vegetables have just softened.
6. Serve immediately with toppings of choice (sliced green onions, sesame seeds, sriracha or chilli crisp).

Meal Prep Instructions

• Overview: This one reheats beautifully - the noodles soak up even more flavour overnight.
• Storage: Store in airtight containers up to 3 days.
• Reheat: Warm in a skillet over medium heat with a splash of broth or water to loosen the sauce, or microwave 1½-2 minutes.

Coach's Tip

The noodles will continue to absorb liquid as they sit - that extra splash of broth is the key to making it taste freshly made.

Tuscan Salmon with Grilled Veggies

Prep Time: 10 min | Cook Time: 20 min | Serves: 1

Ingredients

For the Salmon:

• Salmon fillet (skinless): 150 g / 5.3 oz (~1 small fillet)
• Olive oil: 5 g / 1 tsp
• Garlic powder: ½ tsp
• Smoked paprika: ¼ tsp
• Salt & black pepper: to taste

For the Creamy Sauce:

• Garlic (minced): 2 cloves (~6 g)
• Light cream cheese: 25 g / 0.9 oz / ~1½ Tbsp
• Unsweetened almond milk (or low-fat milk): 60 ml / ¼ cup
• Sundried tomatoes (chopped): 20 g / 0.7 oz / ~2 Tbsp
• Spinach: 40 g / 1.4 oz / ~1½ cups loosely packed
• Parmesan (grated): 10 g / 0.35 oz / 1 Tbsp
• Lemon juice: 5 ml / 1 tsp

For the Roasted Veggies:

• Zucchini, bell pepper, and broccoli (or similar): 150 g / 5.3 oz / ~1½ cups
• Olive oil: 5 g / 1 tsp
• Salt, pepper, and Italian herbs: to taste

Directions

1. Roast the veggies: Preheat oven to 400°F / 200°C. Toss veggies with oil, salt, pepper, and herbs. Roast on a parchment-lined sheet for 18-20 min.
2. Cook the salmon: Heat 1 tsp olive oil in a skillet over medium. Season salmon with garlic powder, paprika, salt, and pepper. Sear 3-4 min per side until golden and 135-140°F / 57-60°C internal temp. Remove; set aside.
3. Make the sauce: In the same pan, sauté garlic and sundried tomatoes 30-60 sec. Stir in cream cheese and milk; whisk smooth. Add Parmesan, lemon juice, and spinach; simmer 1-2 min until wilted and slightly thickened.
4. Combine: Return salmon to the pan; spoon sauce over and simmer 1-2 min to absorb flavor.
5. Serve: Plate with roasted veggies and drizzle extra sauce over top.

Meal Prep Instructions

• Batch for 3 servings: Salmon 450 g; olive oil 15 g; garlic 6 cloves; light cream cheese 75 g; almond milk 180 ml; sundried tomatoes 60 g; spinach 120 g; Parmesan 30 g; lemon juice 15 ml; mixed veggies 450 g.
• How to prep: Cook salmon and sauce together; portion into airtight containers. Roast veggies separately and add on the side. Keeps 3-4 days.
• Reheat: Microwave 1½-2 min or warm salmon in a skillet with a splash of water or milk to loosen the sauce.

Coach's Tip

Finish with a fresh squeeze of lemon right before serving - it brightens the creamy sauce and makes the salmon taste freshly cooked.

Garlic Shrimp Tacos with Avocado Lime Slaw

Prep Time: 10 min | Cook Time: 10 min | Serves: 1

Ingredients

For the Shrimp:

• Raw shrimp (peeled & deveined): 150 g / 5.3 oz (~15-18 medium)
• Olive oil: 5 g / 1 tsp
• Garlic (minced): 2 cloves (~6 g)
• Smoked paprika: ¼ tsp
• Chili powder: ¼ tsp
• Lime juice: 5 ml / 1 tsp
• Salt & pepper: to taste

For the Slaw:

• Shredded cabbage or coleslaw mix: 60 g / 2.1 oz / 1 cup
• Light mayonnaise: 20 g / 0.7 oz / 1½ Tbsp
• Lime juice: 10 ml / 2 tsp
• Garlic powder: ¼ tsp
• Salt: pinch

For Assembly:

• Corn or whole wheat tortillas: 3 small (90 g / 3.2 oz)
• Avocado (diced): 40 g / 1.4 oz / ¼ medium
• Salsa or diced tomatoes: 40 g / 1.4 oz / ¼ cup
• Light sour cream (drizzle): 15 g / 0.5 oz / 1 Tbsp
• Cilantro: 1 Tbsp

Directions

1. Cook the shrimp: Heat olive oil, add garlic, then shrimp. Season with paprika, chili, salt, and pepper. Cook 2-3 min per side until opaque; finish with lime juice.
2. Make the slaw: Stir mayo, lime juice, garlic powder, and salt; toss with cabbage to coat.
3. Assemble: Warm tortillas; layer slaw, shrimp, avocado, and salsa. Drizzle with sour cream and top with cilantro.

Meal Prep Instructions

• Batch for 3 servings: Shrimp 450 g; olive oil 15 g; garlic 6 cloves; smoked paprika ¾ tsp; chili powder ¾ tsp; lime juice 15 ml; shredded cabbage 180 g; light mayo 60 g; tortillas 9 small (270 g total); avocado 120 g; salsa 120 g; sour cream 45 g; cilantro 3 Tbsp.
• How to prep: Cook all shrimp and store separately. Mix slaw base ahead (add mayo just before serving if prepping far in advance). Assemble tacos fresh for best texture.
• Reheat: Warm shrimp 30-45 sec in a skillet or microwave, then build your tacos.

Coach's Tip

For a restaurant-style finish, char tortillas directly over a gas flame for ~5 seconds per side (or under a broiler) - that light smoky crunch wakes up the whole taco.

BBQ Chicken Flatbread Pizza

Prep Time: 5 min | Cook Time: 10 min | Serves: 1

Ingredients

For the Chicken:

• Chicken thighs, boneless skinless (raw): 170 g / 6 oz / ~2 small thighs
• Garlic powder: ½ tsp
• Smoked paprika: ¼ tsp
• Salt & pepper: to taste
• Olive oil spray (or 5 g / 1 tsp if not using spray)

For the Pizza:

• Whole wheat flatbread or tortilla: 60 g / 2.1 oz / 1 medium
• Marinara sauce: 30 g / 1 oz / 2 Tbsp
• BBQ sauce: 15 g / 0.5 oz / 1 Tbsp
• Light shredded mozzarella or mixed cheese: 25 g / 0.9 oz / ¼ cup
• Roasted peppers & onions (sliced): 50 g / 1.8 oz / ~⅓ cup
• Fresh spinach (optional): 20 g / 0.7 oz / ~¾ cup

Directions

1. Cook the chicken: Season thighs with garlic, paprika, salt, and pepper. Spray a skillet and cook over medium heat 6-7 min per side to 165°F / 74°C. Rest 2 min, slice or shred, then toss with the BBQ sauce.
2. Assemble: Spread marinara over the flatbread. Add roasted peppers, onions, spinach (if using), BBQ chicken, and cheese.
3. Bake: Place on a parchment-lined tray and bake at 425°F / 220°C for 8-10 min, until cheese melts and edges are crisp.
4. Serve: Slice and enjoy hot.

Meal Prep Instructions

• Batch for 3 pizzas: Chicken thighs 510 g (1.1 lb) raw; BBQ sauce 45 g (3 Tbsp); 3 whole wheat flatbreads (180 g total); marinara 90 g (6 Tbsp); light cheese 75 g (6 Tbsp); roasted peppers & onions 150 g (~1 cup); spinach 60 g (~3 cups).
• How to prep: Cook and shred all chicken at once, then toss in BBQ sauce while warm. Store BBQ chicken and toppings separately up to 4 days.
• How to assemble: Layer marinara, veggies, BBQ chicken, and cheese on the flatbread. Bake 8-10 min (or air-fry 5-6 min at 375°F / 190°C).

Coach's Tip

If you like it saucy, reserve 1 tsp BBQ sauce per pizza and brush the crust edge before baking - it caramelizes into a smoky ring.

Hearty Turkey Chili

Prep Time: 10 min | Cook Time: 30 min | Serves: 1

Ingredients

• Lean ground turkey (93-94% lean): 130 g / 4.6 oz
• Olive oil: 5 g / 1 tsp
• Yellow onion (diced): 40 g / 1.4 oz / ¼ cup
• Garlic (minced): 1 clove / 5 g / 1 tsp
• Red bell pepper (diced): 60 g / 2.1 oz / ½ cup
• Canned diced tomatoes: 150 g / 5.3 oz / ½ cup
• Tomato paste: 15 g / 0.5 oz / 1 Tbsp
• Black beans (drained & rinsed): 60 g / 2.1 oz / ¼ cup
• Kidney beans (drained & rinsed): 60 g / 2.1 oz / ¼ cup
• Corn (optional): 30 g / 1 oz / 2 Tbsp
• Chicken broth or water: 100 ml / 3.4 fl oz / ~⅓ cup
• Chili powder: 1 tsp
• Smoked paprika: ½ tsp
• Cumin: ½ tsp
• Garlic powder: ¼ tsp
• Salt & pepper: to taste
• Optional toppings: chopped cilantro, Greek yogurt, lime wedge

Directions

1. Sauté: Heat olive oil in a pot over medium-high. Add onion, garlic, and bell pepper. Cook 3-4 min until fragrant.
2. Brown the turkey: Add turkey, breaking it up. Season with chili powder, paprika, cumin, garlic powder, salt, and pepper. Cook 5-6 min until browned.
3. Simmer: Add diced tomatoes, tomato paste, beans, corn (if using), and broth. Stir and bring to a boil.
4. Cook: Reduce heat and simmer uncovered 15-20 min, stirring occasionally, until thickened.
5. Finish: Adjust seasoning. Top with cilantro, Greek yogurt, or lime if desired.

Meal Prep Instructions

• Batch the chili: It tastes even better the next day as flavors deepen.
• Batch for 3 servings: Ground turkey 390 g; olive oil 15 g; onion 120 g; garlic 15 g; bell pepper 180 g; diced tomatoes 450 g; tomato paste 45 g; black beans 180 g; kidney beans 180 g; corn 90 g (optional); broth 300 ml; chili powder 3 tsp; smoked paprika 1½ tsp; cumin 1½ tsp; garlic powder ¾ tsp; salt & pepper to taste. Cook as directed, cool before portioning.
• Storage: Refrigerate up to 4 days or freeze up to 2 months.

Coach's Tip

When reheating, add a splash of broth or water to loosen the texture - it brings back that freshly made taste.

Loaded Sweet Potato Nachos

Prep Time: 15 min | Cook Time: 35-40 min | Serves: 1

Ingredients

• Sweet potato (skin on): 200 g / 7 oz / ~1 medium
• Olive oil: 5 g / 1 tsp
• Garlic powder: ¼ tsp
• Onion powder: ¼ tsp
• Smoked paprika: ¼ tsp
• Salt & black pepper: to taste
• Lean ground beef (93-95% lean): 115 g / 4 oz
• Taco seasoning: 1 tsp
• Black beans (drained & rinsed): 40 g / 1.4 oz / ~3 Tbsp
• Light shredded cheddar or Mexican cheese: 28 g / 1 oz / ¼ cup
• Diced tomato: 40 g / 1.4 oz / ¼ cup
• Jalapeño (sliced): 10 g / 0.35 oz / ¼ small
• Light sour cream or Greek yogurt: 20 g / 0.7 oz / 1½ Tbsp
• Guacamole or mashed avocado: 25 g / 0.9 oz / 1½ Tbsp

Directions

1. Preheat: Heat oven to 400°F / 200°C. Line a baking sheet with parchment paper.
2. Slice & season: Cut sweet potatoes into thin rounds. Toss with oil and spices. Spread evenly and bake 35-40 min, flipping halfway.
3. Cook beef: In a skillet, brown ground beef with taco seasoning and a splash of water 5-7 min, until thickened.
4. Assemble: Layer roasted potatoes, beef, beans, and cheese. Broil 2-3 min until melted.
5. Finish: Add tomatoes, jalapeños, sour cream, and guacamole. Serve warm.

Meal Prep Instructions

• Batch ahead: Prep roasted potatoes and beef in advance; add toppings fresh. Store separately and crisp potatoes in an air fryer 3-4 min before serving.
• Storage: Refrigerate base up to 4 days. Assemble and broil fresh before serving.

Coach's Tip

Don't skip the broil - it melts everything together and gives that perfect “nacho pull” texture without chips.

Honey Sriracha Sheet Pan Tofu & Veggies

Prep Time: 15 mins | Cook Time: 35 mins | Serves: 4

Ingredients

• Extra-firm tofu: 800g / 28 oz / 2 blocks
• Broccoli florets: 400g / 14 oz / 4 cups
• Bell peppers (any color, sliced): 300g / 10.6 oz / 2-3 peppers
• Snap peas or green beans: 200g / 7 oz / 2 cups
• Honey or maple syrup: 45ml / 3 Tbsp
• Sriracha sauce: 30ml / 2 Tbsp
• Soy sauce or tamari: 30ml / 2 Tbsp
• Sesame oil: 15ml / 1 Tbsp
• Garlic (minced): 3 cloves
• Fresh ginger (grated): 1 tsp
• Cornstarch: 15g / 0.5 oz / 1 Tbsp
• Olive oil (for veggies): 15ml / 1 Tbsp
• Sesame seeds & green onions: for garnish
• Cooked rice (for serving): 4 servings

Directions

1. Preheat oven to 425°F / 220°C. Line a large sheet pan with parchment paper.
2. Press tofu for 10 minutes, then cut into 1-inch cubes. Toss with cornstarch and a pinch of salt.
3. Spread tofu on one half of the sheet pan. Add vegetables to the other half, tossed with olive oil, salt, and pepper.
4. Roast for 20 minutes, flipping tofu halfway through.
5. Meanwhile, whisk together honey, sriracha, soy sauce, sesame oil, garlic, and ginger in a small bowl.
6. Pour the sauce over the tofu and veggies, toss gently, and roast 10-15 more minutes until glazed and caramelized. Serve over rice and garnish with sesame seeds and green onions.

Meal Prep Instructions

• Batch Cook: Double the recipe and use two sheet pans side by side. Leftovers reheat extremely well for weekday lunches.
• Assemble Ahead (Option 1): Store tofu, veggies, and rice separately in the fridge for up to 4 days. Reheat tofu and veggies in oven or air fryer at 375°F for 5-7 minutes to re-crisp.
• Freeze for Later (Option 2): Freeze tofu only. The glazed tofu freezes well for up to 1 month. Reheat in oven from frozen at 375°F for 15 minutes. Prepare fresh veggies when serving.

One-Pot Protein Pasta with White Beans & Ricotta

Prep Time: 5 mins | Cook Time: 20 mins | Serves: 4

Ingredients

• Chickpea or lentil pasta (dry): 320g / 11.3 oz / 3 cups
• White beans / cannellini (canned, drained): 480g / 17 oz / 2 cans
• Whole milk ricotta: 240g / 8.5 oz / 1 cup
• Parmesan (grated): 60g / 2.1 oz / ¾ cup
• Vegetable broth (low sodium): 1L / 34 fl oz / 4 cups
• Baby spinach: 90g / 3.2 oz / 3 cups
• Garlic cloves (minced): 15g / 0.5 oz / 4 cloves
• Yellow onion (diced): 120g / 4.2 oz / 1 medium
• Olive oil: 15ml / 0.5 fl oz / 1 Tbsp
• Dried basil: 1½ tsp
• Dried oregano: 1 tsp
• Nutmeg: pinch
• Lemon (juiced): ½ lemon
• Salt & pepper: to taste

Directions

1. Heat olive oil in a large pot over medium heat. Sauté onion 4-5 minutes until soft. Add garlic and cook 1 minute.
2. Add dry pasta and vegetable broth. Stir and bring to a boil.
3. Reduce heat to medium. Cook pasta according to package directions (8-11 min for most legume pastas), stirring frequently. Add more broth or water if needed.
4. When pasta is just al dente and most liquid absorbed, stir in white beans, basil, oregano, and nutmeg. Cook 2 minutes.
5. Remove from heat. Stir in spinach until wilted. Add lemon juice and half the parmesan. Season generously with salt and pepper.
6. Serve in bowls topped with a generous dollop of ricotta and remaining parmesan.

Meal Prep Instructions

• Batch Cook: Cook the full pot and divide into 4 containers. Keep ricotta in a separate small container per meal so it stays fresh and creamy rather than mixing into the pasta.
• Assemble Ahead (Option 1): Store pasta and beans in containers up to 4 days. Refrigerate ricotta separately. Reheat pasta 2-3 min in the microwave, then top with ricotta cold or warmed.
• Freeze for Later (Option 2): Freeze pasta and bean base (no ricotta) up to 2 months. Thaw overnight, reheat with a splash of broth, and add a fresh dollop of ricotta when serving.

One-Pot Red Lentil & Spinach Curry

Prep Time: 5 mins | Cook Time: 25 mins | Serves: 4

Ingredients

• Red lentils (dry): 400g / 14 oz / 2 cups
• Full-fat coconut milk (canned): 400ml / 14 fl oz / 1 can
• Vegetable broth (low sodium): 800ml / 27 fl oz / 3½ cups
• Baby spinach: 180g / 6.3 oz / 6 cups
• Greek yogurt (plain, full-fat, for serving): 240g / 8.5 oz / 1 cup
• Yellow onion (diced): 120g / 4.2 oz / 1 medium
• Garlic cloves (minced): 15g / 0.5 oz / 4 cloves
• Fresh ginger (grated): 10g / 0.35 oz / 1 Tbsp
• Canned diced tomatoes: 400g / 14 oz / 1 can
• Coconut oil or olive oil: 15ml / 0.5 fl oz / 1 Tbsp
• Curry powder: 2 tsp
• Ground cumin: 1 tsp
• Ground turmeric: 1 tsp
• Garam masala: 1 tsp
• Chili flakes: ½ tsp
• Salt & pepper: to taste

Directions

1. Heat oil in a large pot over medium heat. Sauté onion 5 minutes until softened. Add garlic and ginger, cook 1 minute.
2. Add curry powder, cumin, turmeric, garam masala, and chili flakes. Stir 30 seconds until fragrant.
3. Add red lentils, diced tomatoes, coconut milk, and broth. Stir to combine. Bring to a boil.
4. Reduce to a simmer. Cook uncovered for 18-20 minutes, stirring occasionally, until lentils are completely soft and the curry has thickened.
5. Stir in spinach until wilted, about 2 minutes. Season well with salt and pepper.
6. Serve over rice or with naan. Top each bowl with a generous dollop (¼ cup) of Greek yogurt for protein and a creamy contrast.

Meal Prep Instructions

• Batch Cook: This curry actually improves overnight as flavors deepen. Make a full batch and portion into containers. Keep Greek yogurt separate and add it when serving.
• Assemble Ahead (Option 1): Store curry in 4 containers up to 5 days. Reheat on the stove or microwave (2-3 min), add a splash of water if needed, and top with Greek yogurt fresh.
• Freeze for Later (Option 2): Freeze curry (without yogurt) up to 3 months. Thaw overnight in the fridge. Reheat on stovetop over medium heat, stir well, and serve with fresh yogurt.

Tofu Peanut Noodle Bowl

Prep Time: 10 mins | Cook Time: 20 mins | Serves: 4

Ingredients

• Extra-firm tofu, pressed & cubed: 800g / 28 oz / 4 cups
• Soba or whole wheat noodles: 320g / 11.3 oz / 4 servings
• Edamame, shelled (thawed): 200g / 7 oz / 1⅓ cups
• Natural peanut butter: 100g / 3.5 oz / 6 Tbsp
• Soy sauce (low-sodium): 60ml / 2 fl oz / 4 Tbsp
• Sesame oil: 20ml / 0.7 fl oz / 4 tsp
• Rice vinegar: 30ml / 1 fl oz / 2 Tbsp
• Fresh ginger, grated: 15g / 0.5 oz / 1 Tbsp
• Garlic, minced: 12g / 0.4 oz / 4 cloves
• Sriracha or chili garlic sauce: 20g / 0.7 oz / 4 tsp
• Shredded red cabbage: 160g / 5.6 oz / 2 cups
• Green onions, sliced: 40g / 1.4 oz / ½ cup
• Sesame seeds (garnish): 12g / 0.4 oz / 4 tsp
• Cornstarch: 20g / 0.7 oz / 4 tsp
• Neutral oil for cooking: 20ml / 0.7 fl oz / 4 tsp

Directions

1. Press tofu 15 minutes. Cut into 1-inch cubes. Toss with cornstarch to coat lightly.
2. Heat oil in a non-stick pan or wok over high heat. Sear tofu in a single layer 3-4 minutes per side until golden and crispy. Set aside.
3. Whisk together peanut butter, soy sauce, sesame oil, rice vinegar, ginger, garlic, sriracha, and 3-4 Tbsp warm water until smooth. Set aside.
4. Cook noodles according to package directions. Drain and rinse under cold water.
5. Toss noodles with peanut sauce, edamame, and shredded cabbage until evenly coated.
6. Divide into 4 bowls. Top with crispy tofu, green onions, and sesame seeds.

Meal Prep Instructions

• Keep Components Separate: Store crispy tofu, peanut sauce, noodles, and vegetables in separate containers. Combine right before eating to prevent sogginess. Lasts up to 4 days refrigerated.
• Reheat Tofu: Re-crisp tofu in an air fryer at 375°F for 4-5 minutes or in a dry pan over medium-high heat. Avoid microwaving to keep texture.
• Freeze for Later: Freeze only the crispy tofu (before saucing). Reheat from frozen in the oven at 400°F for 12-15 minutes. Cook noodles and sauce fresh.

Crockpot Korean Beef Bowl

Prep Time: 10 min | Cook: 3-4 hours (high) or 6-7 hours (low) | Serves: 4

Ingredients

• Lean ground beef (93% lean): 600g / 21 oz / 1.3 lb
• Jasmine rice (dry): 240g / 8.5 oz / 1¼ cups
• Low-sodium soy sauce: 60g / 2.1 oz / 4 Tbsp
• Sesame oil: 15g / 0.5 oz / 1 Tbsp
• Honey: 20g / 0.7 oz / 1 Tbsp
• Gochujang: 25g / 0.9 oz / 1½ Tbsp
• Garlic cloves (minced): 20g / 0.7 oz / 6 cloves
• Fresh ginger (grated): 15g / 0.5 oz / 1 Tbsp
• Low-sodium beef broth: 120ml / 4 fl oz / ½ cup
• Rice vinegar: 15g / 0.5 oz / 1 Tbsp
• Brown sugar: 15g / 0.5 oz / 1 Tbsp
• Cornstarch: 10g / 0.35 oz / 1 Tbsp
• Green onions (sliced): 20g / 0.7 oz / 3 stalks
• Sesame seeds: 10g / 0.35 oz / 1 Tbsp
• Shredded carrots: 80g / 2.8 oz / ⅔ cup
• Cucumber (thinly sliced): 100g / 3.5 oz / 1 cup
• Rice vinegar (for quick pickle): 20g / 0.7 oz / 1½ Tbsp

Directions

1. Quick pickle the cucumber: Toss sliced cucumber with 1½ Tbsp rice vinegar and a pinch of salt. Set aside in the fridge - it will be ready by the time the beef is cooked.
2. Make the sauce: In a bowl, whisk together soy sauce, sesame oil, honey, gochujang, garlic, ginger, beef broth, rice vinegar, and brown sugar. Pour over ground beef in the crockpot and stir to break up the meat.
3. Cook on high 3-4 hours or low 6-7 hours, stirring once halfway through to break up any clumps.
4. Thicken the sauce: Mix cornstarch with 2 Tbsp cold water until smooth. Stir into the crockpot, cover, and cook a further 15-20 minutes on high until the sauce thickens and coats the beef beautifully.
5. Cook the rice: Rinse jasmine rice, combine with 430ml water in a saucepan, bring to a boil, then cover and simmer on low 15 minutes. Remove from heat and rest 5 minutes. Fluff with a fork.
6. Serve: Divide rice into 4 containers, top with Korean beef, pickled cucumber, and shredded carrots. Garnish with green onions and sesame seeds.

Meal Prep Instructions

• Refrigerate (Option 1): Store beef and rice separately in airtight containers up to 4 days. The beef actually gets better on day two as the sauce deepens. Reheat beef in the microwave 1½-2 minutes or in a skillet over medium heat with a splash of broth. Cook rice fresh or reheat with a splash of water.
• Freeze for Later (Option 2): Freeze the beef mixture in portions up to 2 months. Thaw overnight in the fridge and reheat as above. Rice is best made fresh.

Chana Masala

Prep Time: 20 minutes | Cook: 30 minutes | Serves: 4

Ingredients

• Extra-firm tofu (cubed): 454g / 16 oz / 1 block
• Silken tofu: 340g / 12 oz / 1 block
• Canned chickpeas (drained & rinsed): 480g / 17 oz / 2 cans
• Quinoa (dry): 170g / 6 oz / 1 cup
• Onion (finely chopped): 150g / 5.3 oz / 1 large
• Garlic (minced): 15g / 0.5 oz / 5 cloves
• Fresh ginger (grated): 15g / 0.5 oz / 1 Tbsp
• Crushed tomatoes: 360g / 12.7 oz / 1½ cups
• Tomato puree: 180g / 6.3 oz / ¾ cup
• Vegetable broth or water: 240g / 8.5 oz / 1 cup
• Olive oil: 21g / 0.75 oz / 1½ Tbsp
• Ground cumin: 1½ tsp
• Ground coriander: 1½ tsp
• Garam masala: 1½ tsp
• Turmeric: ¾ tsp
• Chili powder: 1 tsp
• Smoked paprika: ¾ tsp
• Salt: 1 tsp (or to taste)
• Lemon juice: 1-2 Tbsp

Directions

1. Rinse quinoa thoroughly under cold water. In a saucepan, combine quinoa with 2 cups water. Bring to a boil, reduce to low, cover, and simmer 15 minutes until liquid is absorbed. Remove from heat and let stand covered 5 minutes. Fluff with a fork.
2. In a blender, combine tomato puree and silken tofu. Blend until completely smooth and creamy. Set aside.
3. Heat half of the olive oil in a large skillet or pot over medium heat. Add cubed extra-firm tofu and cook 6-8 minutes until golden on multiple sides. Remove and set aside.
4. Add remaining oil to the pan. Add onion and cook 6-8 minutes until softened.
5. Stir in garlic and ginger and cook 1 minute.
6. Add cumin, coriander, garam masala, turmeric, chili powder, paprika, and salt. Stir 30-45 seconds.
7. Add crushed tomatoes, chickpeas, broth, and the blended silken tofu mixture. Simmer 10 minutes.
8. Return browned tofu to the pot and simmer 5 more minutes. Stir in lemon juice and adjust seasoning.
9. Serve chana masala over 1 serving (¼ cup uncooked equivalent) cooked quinoa per bowl.

Meal Prep Instructions

• Batch Cook Entire Chana Masala: This recipe is excellent for meal prep. Cook the full curry, cool completely, and divide into 4 portions. Store rice or grains separately for best texture.
• Refrigerate (Option 1): Store portions in airtight containers up to 4 days. Reheat in the microwave 2-3 minutes, stirring halfway, or warm on the stovetop over medium-low heat with a splash of water or broth.
• Freeze for Later (Option 2): Portion cooled curry into freezer-safe containers or flat bags and freeze up to 2-3 months. Thaw overnight in the refrigerator or reheat from frozen on the stovetop over low heat, adding a little liquid as needed to loosen the sauce.

Baked Honey Garlic Salmon w/ Roasted Veggies

Prep Time: 10 min | Cook Time: 20 min | Serves: 4

Ingredients

• Salmon fillets: 600g / 21 oz / 4 fillets
• Unsalted butter (melted): 28g / 1 oz / 2 Tbsp
• Garlic cloves (minced): 6g / 0.2 oz / 2 cloves
• Honey: 42g / 1.5 oz / 2 Tbsp
• Dried parsley: 1/2 tsp
• Salt & pepper: to taste
• Paprika: pinch
• Lemon: 1 lemon, sliced
• Mixed vegetables of choice (broccoli, peppers, zucchini, carrots, green beans, etc.): 1kg / 35 oz
• Olive oil: 14g / 0.5 oz / 1 Tbsp

Directions

1. Preheat oven to 400°F / 200°C and line a large sheet pan (or use 2, based on size).
2. Cut vegetables into bite-size pieces. Drizzle with olive oil, salt and pepper, then toss and spread evenly.
3. Place salmon fillets in the center of the tray.
4. Mix melted butter, honey, garlic, parsley, paprika, salt and pepper.
5. Pour sauce over salmon and place lemon slices on top.
6. Bake 15-18 minutes until salmon flakes easily and veggies are tender.
7. Spoon tray juices over salmon before serving.

Meal Prep Instructions

• Refrigerate: Store portions in airtight containers up to 3 days.
• Reheat: Microwave 1.5-2 minutes or oven 325°F / 160°C for 10 minutes.
• Cold option: Flake salmon into salads or wraps.

Honey Garlic Chicken & Potatoes

Prep Time: 10 min | Cook Time: 30 min | Serves: 1

Ingredients

For the Chicken:

• Boneless, skinless chicken thighs: 150 g / 5.3 oz / ~2 small thighs
• Olive oil: 5 g / 1 tsp
• Salt & black pepper: to taste

For the Potatoes:

• Baby or gold potatoes (cut into 1-inch chunks): 150 g / 5.3 oz (~1 medium)
• Olive oil: 5 g / 1 tsp
• Salt & pepper: to taste

For the Sauce:

• Garlic (minced): 3 cloves (~9 g)
• Honey: 20 g / 1 Tbsp
• Low-sodium soy sauce: 15 ml / 1 Tbsp
• Apple cider or white vinegar: 5 ml / 1 tsp
• Butter (optional for richness): 5 g / 1 tsp
• Fresh parsley (chopped): 1 Tbsp

Directions

1. Preheat oven to 400°F / 200°C.
2. Sear chicken: Heat 1 tsp olive oil in an oven-safe skillet over medium-high. Season thighs with salt & pepper. Sear 2-3 min per side until golden; remove to a plate.
3. Start potatoes: Add remaining 1 tsp oil and potatoes to the same pan. Sauté 5-6 min, stirring, until lightly browned.
4. Make sauce: Lower heat to medium. Add butter and garlic; cook 30 sec. Stir in honey, soy sauce, and vinegar; simmer 1 min.
5. Finish in oven: Return chicken and potatoes to the pan, spoon sauce over. Bake 12-15 min until chicken reaches 165°F / 74°C and potatoes are tender. Broil 1-2 min to caramelize if desired. Rest 2 min, sprinkle parsley, and serve.

Meal Prep Instructions

• Batch for 3 servings: 450 g chicken thighs, 450 g potatoes, 15 g olive oil, 9 cloves garlic, 60 g honey, 45 ml soy sauce, 15 ml vinegar, 15 g butter, 3 Tbsp parsley.
• Cook & store: Cook everything together in one large skillet or oven-safe pan. Store in airtight containers for up to 4 days.
• Reheat: Microwave 1½-2 minutes or warm in a skillet with a splash of water to re-gloss the sauce.

Coach's Tip

For a restaurant-style glaze, broil for 2 minutes before serving - it caramelizes the honey and makes the potatoes lightly crisp at the edges.

Spicy Crispy Chicken Sandwich

Prep Time: 10 min | Cook Time: 12-15 min | Serves: 1

Ingredients

For the Chicken:

• Chicken breast (boneless, skinless): 115 g / 4 oz / ~1 small breast
• Olive oil: 5 g / 1 tsp
• Whole wheat flour: 8 g / 1 Tbsp
• Panko breadcrumbs: 10 g / 2 Tbsp
• Chili powder: ½ tsp
• Smoked paprika: ½ tsp
• Garlic powder: ½ tsp
• Cayenne pepper: ¼ tsp (optional)
• Salt & pepper: to taste

For the Sandwich:

• Burger bun (whole wheat or brioche): 60 g / 2.1 oz / ~1 medium
• Lettuce leaf: 1 large
• Tomato slices: 2
• Light mayonnaise: 15 g / 1 Tbsp
• Sriracha: 5 g / 1 tsp
• Pickles (optional): 2-3 slices

For the Side Salad:

• Mixed greens: 80 g / 2.8 oz / ~2 cups
• Cherry tomatoes (halved): 60 g / 2.1 oz / ~½ cup
• Cucumber (sliced): 50 g / 1.8 oz / ~⅓ cup
• Olive oil & vinegar: 5 g / 1 tsp + 5 ml / 1 tsp

Directions

1. Prep the chicken: Mix spices with salt & pepper. Rub onto chicken with olive oil. Dredge lightly in flour, then coat in panko.
2. Cook: Air fryer 400°F / 200°C for 10-12 min, flip halfway; or skillet medium heat 4-5 min per side until golden and 165°F / 74°C internal temp.
3. Make sauces & salad: Stir mayo + sriracha for spicy mayo. Toss greens, tomatoes, and cucumber with olive oil & vinegar.
4. Assemble: Toast bun, spread spicy mayo, add lettuce, tomato, pickles (optional), and the crispy chicken. Rest chicken 1-2 min before assembling for best crunch. Serve with side salad.

Meal Prep Instructions

• Batch for 3 sandwiches: Chicken 345 g; olive oil 15 g; flour 24 g; panko 30 g; seasonings x3; buns 3 (180 g total); mayo 45 g; sriracha 15 g; salad greens 240 g; triple salad veg.
• How to prep: Cook all chicken, cool before storing. Keep buns, sauce, and veg separate. Store airtight up to 4 days.
• Reheat: Air-fry chicken 3-4 min or bake 5-6 min at 375°F / 190°C to re-crisp. Assemble fresh.

Coach's Tip

Lightly salt the lettuce just before building - it amps up the “restaurant crunch” and brightens the whole sandwich.

Greek Grilled Chicken Salad

Prep Time: 10 min | Cook Time: 12-15 min | Serves: 1

Ingredients

For the Chicken:

• Chicken thighs, boneless skinless (raw): 150 g / 5.3 oz (yields ~120 g / 4.2 oz cooked)
• Olive oil spray
• Garlic powder: ½ tsp
• Dried oregano: ½ tsp
• Salt & pepper: to taste
• Lemon juice: 5 ml / 1 tsp

Salad & Toppings:

• Romaine lettuce (chopped): 85 g / 3.0 oz / ~2 cups
• Roma tomatoes (chopped): 80 g / 2.8 oz / ~½ cup
• Cucumber (diced): 80 g / 2.8 oz / ~1 cup
• Red bell pepper (sliced): 60 g / 2.1 oz / ~½ cup
• Red onion (thinly sliced): 15 g / 0.5 oz / ~1 Tbsp
• Feta (crumbled): 30 g / 1.1 oz / ~2 Tbsp
• Store-bought tzatziki: 30 g / 1.1 oz / ~2 Tbsp
• Bread (pita/naan): 60 g / 2.1 oz (1 small pita or ½ naan)

Directions

1. Cook the chicken: Season thighs with garlic, oregano, salt, and pepper. Spray a skillet and cook over medium-high 6-7 min per side to 165°F / 74°C. Rest 2 min, slice, and finish with lemon juice.
2. Toss the salad: In a bowl, combine lettuce, tomatoes, cucumber, pepper, and onion. Stir 1 Tbsp tzatziki with a splash of water/lemon to loosen; toss through the salad.
3. Build the bowl: Top salad with warm sliced chicken and feta. Dollop the remaining 1 Tbsp tzatziki on top.
4. Serve: Warm bread on the side.

Meal Prep Instructions

• Batch for 3 bowls: Chicken thighs 450 g (1 lb) raw; romaine 255 g (~6 cups); tomatoes 240 g (~1½ cups); cucumber 240 g (~3 cups); red pepper 180 g (~1½ cups); red onion 45 g (3 Tbsp); feta 90 g (6 Tbsp); tzatziki 90 g (6 Tbsp); bread 180 g (3 small pitas).
• Cook & store: Season and cook all chicken at once; cool and slice. Keep lettuce & chopped veg dry in separate containers; pack tzatziki and feta in small cups; store bread at room temp and warm before eating.
• Reheat: Chicken 45-60 sec in microwave or quick skillet sear. Toss veg with tzatziki just before serving for max crunch.

Coach's Tip

Right before eating, add a pinch of salt and a squeeze of lemon - it brightens the whole bowl and makes it taste freshly made.

Adult Lunchable Box

Prep Time: 10 min | Cook Time: 0 min | Serves: 1

Ingredients

• Pre-cooked chicken or turkey breast (sliced): 120 g / 4.2 oz / ~1 cup loosely packed
• Hummus: 45 g / 1.6 oz / 3 Tbsp
• Mini pita/naan dippers (or small pita pieces): 35 g / 1.2 oz / ~3 mini rounds
• Baby carrots: 80 g / 2.8 oz / ~⅔ cup
• Mini cucumber or chunks: 80 g / 2.8 oz / ~1 cup sliced
• Mini bell peppers (halved): 75 g / 2.6 oz / ~3 small peppers
• Light spreadable cheese (wedge): 20-21 g / 0.7-0.75 oz / 1 wedge
• Everything bagel seasoning: ½ tsp
• Optional: lemon wedge, Dijon or honey mustard (not in macros)

Directions

1. Prep the pepper bites: Halve mini bell peppers and remove seeds. Spread cheese wedge across the halves and sprinkle with everything bagel seasoning.
2. Assemble the box: Add sliced chicken, hummus (in a cup/liner), pita, carrots, cucumber, and the stuffed pepper halves.
3. Finish: Add a lemon wedge or a small cup of mustard if you like a tangy dip.

Meal Prep Instructions

• Batch 3-4 boxes: Multiply ingredients and portion into airtight containers. Use silicone or paper liners for hummus.
• Keep pita pleasant: Store pitas separately at room temp if possible. If refrigerated, warm 10-15 sec in the microwave (cover with a damp paper towel) to soften.
• Storage: Refrigerate boxes up to 4 days. Add lemon/mustard just before eating.
• Protein swap options (similar macros): Rotisserie chicken breast, turkey slices, or grilled chicken - keep to ~120 g cooked.

Coach's Tip

Season the sliced chicken lightly with a pinch of salt and a squeeze of lemon right before packing - brightens flavor without extra calories.

Creamy Salmon, Feta & Tomato Pasta Bake

Prep Time: 10 min | Cook Time: 25 min | Serves: 1

Ingredients

Protein & Veg:

• Wild salmon fillet (skinless): 120g / 4.2 oz (~1 small fillet)
• Feta cheese (block): 35g / 1.2 oz / ¼ cup crumbled
• Cherry tomatoes: 100g / 3.5 oz / ~10-12
• Fresh spinach (optional): 40g / 1.4 oz / ~1½ cups loosely packed
• Olive oil: 5g / 1 tsp
• Garlic powder: ½ tsp
• Onion powder: ¼ tsp
• Dried basil: ¼ tsp
• Dried parsley: ¼ tsp
• Salt & pepper: to taste

Pasta:

• High-protein pasta (dry): 65g / 2.3 oz / ~¾ cup

Directions

1. Preheat oven to 400°F (200°C). Lightly grease a small baking dish.
2. Cook pasta in salted water per package (8-10 min). Drain and set aside.
3. Assemble bake: Add salmon, feta and tomatoes to the dish. Drizzle olive oil; season with garlic, onion, herbs, salt and pepper.
4. Bake uncovered 20-25 min until salmon flakes and tomatoes blister.
5. Combine: Flake salmon, mash feta + tomatoes into a creamy sauce, fold in spinach to wilt, then toss in pasta. Finish with lemon or chili flakes if desired.

Meal Prep Instructions

• Batch for 3 servings: Salmon 360g (~3 fillets), feta 100g, tomatoes 300g (~2 cups), spinach 120g (~4½ cups), olive oil 15g (1 Tbsp), high-protein pasta 195g (~2¼ cups dry). Triple all seasonings. Bake 25-30 min, then flake, mash and mix everything together.
• Storage: Refrigerate up to 3 days in airtight containers.
• Reheat: Microwave 1½-2 min or stovetop 3-4 min, adding 1-2 Tbsp water or a drizzle of olive oil to loosen sauce.