Lunch

10 Minute Creamy Salmon Salad

Prep Time: 5 mins | Cook Time: 10 mins | Serves: 4

Ingredients

• Canned salmon (drained): 284g / 10 oz / 2 cans (5-6 oz each)
• Hard boiled eggs: 200g / 7 oz / 4 large eggs, roughly chopped
• Mayonnaise: 56g / 2 oz / ¼ cup
• Plain Greek yogurt: 60g / 2.1 oz / ¼ cup
• Cucumber: 150g / 5.3 oz / 1 cup, diced
• Capers (drained): 20g / 0.7 oz / 2 Tbsp
• Celery: 80g / 2.8 oz / 2 stalks, finely chopped
• Red onion: 30g / 1.1 oz / 3 Tbsp, finely chopped
• Fresh dill: 10g / 0.35 oz / 1 Tbsp (or 1 tsp dried)
• Fresh lemon juice: 10ml / 0.35 fl oz / 1-2 tsp
• Salt and pepper, to taste

Directions

1. Hard boil the eggs: Place eggs in a saucepan, cover with cold water, and bring to a boil. Once boiling, reduce to medium heat and cook for 10 minutes. Transfer to an ice bath for 5 minutes, then peel and roughly chop.
2. In a large bowl, mix mayo and Greek yogurt together until smooth.
3. Add drained salmon and flake apart gently with a fork.
4. Fold in chopped eggs, cucumber, capers, celery, and red onion.
5. Add dill and lemon juice. Season with salt and pepper to taste.
6. Divide evenly into 4 jars or airtight containers and refrigerate.
7. Serve with your choice of pairing (see calories column).

Meal Prep Instructions

• Batch Ahead: This recipe is already 4 servings - make the full batch in one go and divide into jars. It's one of the fastest meal preps in the library, no oven needed.
• Storage: Refrigerate in sealed jars or airtight containers for up to 3 days. Store crackers, rice cakes, or bread separately - never in the jar.
• Reheat: Serve cold straight from the fridge. No reheating needed.

Coach's Tip

Make the eggs the night before to save time. They keep in the fridge unpeeled for up to a week.

Edamame Crunch Salad

Prep Time: 15 mins | Cook Time: 0 min | Serves: 4

Ingredients

• Shelled edamame (cooked, frozen & thawed): 600g / 21 oz / 4 cups
• Canned chickpeas (drained & rinsed): 480g / 17 oz / 2 cans
• Shredded red cabbage: 200g / 7 oz / 2 cups
• Shredded carrots: 150g / 5.3 oz / 1.5 cups
• Cucumber (diced): 200g / 7 oz / 1 medium
• Green onions (sliced): 60g / 2.1 oz / 4 stalks
• Roasted sunflower seeds: 60g / 2.1 oz / 1/3 cup
• Fresh cilantro (chopped): 20g / 0.7 oz / large handful
• Soy sauce or tamari: 45ml / 3 Tbsp
• Rice vinegar: 30ml / 2 Tbsp
• Sesame oil: 15ml / 1 Tbsp
• Honey or maple syrup: 15ml / 1 Tbsp
• Fresh ginger (grated): 1 tsp
• Garlic powder: 1/2 tsp
• Sesame seeds: 1 Tbsp

Directions

1. If using frozen edamame, thaw in a colander under cold running water. Drain well.
2. In a large bowl, combine edamame, chickpeas, red cabbage, carrots, cucumber, and green onions.
3. In a small jar or bowl, whisk together soy sauce, rice vinegar, sesame oil, honey, ginger, and garlic powder.
4. Pour dressing over the salad and toss well to coat.
5. Top with sunflower seeds, sesame seeds, and fresh cilantro.
6. Serve immediately for maximum crunch, or refrigerate up to 30 minutes to let flavors meld.

Meal Prep Instructions

• Batch Cook: Prep all vegetables and store in separate containers. Keep dressing in a jar. Assemble individual servings as needed throughout the week.
• Assemble Ahead (Option 1 - Keep Crispy): Store the sunflower seeds and sesame seeds separately and add right before eating to preserve crunch.
• Freeze for Later (Option 2 - Fully Dressed): Once dressed, salad stays fresh in the fridge for up to 2 days. Cabbage may soften slightly but flavor improves.

One-Pan Cottage Cheese Veggie Bake

Prep Time: 10 mins | Cook Time: 30 mins | Serves: 4

Ingredients

• Full-fat cottage cheese: 480g / 17 oz / 2 cups
• Whole eggs: 300g / 10.6 oz / 6 large eggs
• Egg whites: 184g / 6.5 oz / ¾ cup
• Shredded mozzarella: 120g / 4.2 oz / 1 cup
• Broccoli florets (small): 200g / 7 oz / 2 cups
• Red bell pepper (diced): 150g / 5.3 oz / 1 large
• Zucchini (diced): 180g / 6.3 oz / 1 medium
• Cherry tomatoes (halved): 150g / 5.3 oz / 1 cup
• Garlic cloves (minced): 10g / 0.35 oz / 3 cloves
• Dried Italian seasoning: 2 tsp
• Garlic powder: 1 tsp
• Onion powder: 1 tsp
• Chili flakes: 1 ½ tsp
• Salt & pepper: to taste
• Fresh basil (to garnish): handful

Directions

1. Preheat oven to 375°F / 190°C. Grease a 9x13-inch baking dish or large oven-safe skillet.
2. In a large bowl, whisk together cottage cheese, whole eggs, egg whites, Italian seasoning, garlic powder, onion powder, chili flakes, salt, and pepper until well combined.
3. Stir in broccoli, bell pepper, zucchini, cherry tomatoes, and minced garlic.
4. Pour mixture into prepared baking dish. Spread evenly. Top with shredded mozzarella.
5. Bake for 28-32 minutes until the top is golden, the center is set, and a toothpick comes out clean.
6. Let cool 5 minutes before slicing into 4 portions. Garnish with fresh basil and serve warm.

Meal Prep Instructions

• Batch Cook: Bake the full dish at once. Slice into 4 equal portions while warm, then cool completely before storing. This bake holds its shape well and reheats evenly.
• Assemble Ahead (Option 1): Store slices in airtight containers up to 4 days. Reheat in the microwave for 90 seconds or in the oven at 350°F for 10 minutes.
• Freeze for Later (Option 2): Wrap individual slices in parchment and freeze up to 1 month. Reheat from frozen in the oven at 350°F for 15-18 minutes or microwave 3-4 minutes.

Egg Salad And Chickpea Wrap

Prep Time: 15 mins | Cook Time: 12 mins | Serves: 4

Ingredients

• Large whole eggs, hard-boiled: 400g / 14 oz / 8 eggs
• Canned chickpeas, drained & rinsed: 480g / 17 oz / 2 ½ cups
• Large whole wheat wraps/tortillas: 240g / 8.5 oz / 4 large
• Plain Greek yogurt (2%): 120g / 4.2 oz / ½ cup
• Dijon mustard: 20g / 0.7 oz / 4 tsp
• Celery, finely diced: 80g / 2.8 oz / ½ cup
• Red onion, finely diced: 60g / 2.1 oz / ⅓ cup
• Fresh dill or chives, chopped: 10g / 0.35 oz / 2 Tbsp
• Romaine or butter lettuce: 80g / 2.8 oz / 4 leaves
• Lemon juice: 15ml / 0.5 fl oz / 1 Tbsp
• Smoked paprika: 2g / 1 tsp
• Salt & black pepper: to taste

Directions

1. Hard-boil eggs: place in cold water, bring to boil, cook 10-12 minutes, transfer to ice bath. Peel and roughly chop.
2. Roughly mash chickpeas with a fork in a large bowl, leaving about half intact for texture.
3. Combine mashed chickpeas, chopped eggs, Greek yogurt, Dijon mustard, celery, red onion, dill, lemon juice, and smoked paprika. Mix well. Season with salt and pepper.
4. Warm wraps slightly (30 seconds in microwave or dry pan) to make them pliable.
5. Layer each wrap with a lettuce leaf, then a generous scoop of egg-chickpea salad. Roll tightly, tucking in the sides. Slice in half diagonally and serve.

Meal Prep Instructions

• Batch Prep the Filling: Make the full egg-chickpea salad and store in an airtight container in the fridge for up to 4 days. The flavour improves overnight.
• Assemble Ahead (Option 1): Wrap tightly in parchment paper, then foil. Refrigerate up to 2 days. The wrap may soften - add lettuce on serving day for best texture.
• Freeze for Later (Option 2): The egg-chickpea filling does not freeze well due to egg texture. Instead, freeze wraps unfilled and prep filling fresh each week.

One Pan Lemon Orzo with Chicken and Spinach

Prep Time: 10 minutes | Cook Time: 25 minutes | Serves: 5

Ingredients

• Chicken thighs (boneless, skinless): 480g / 17 oz / ~4 small thighs
• Dry orzo pasta: 260g / 9.2 oz / 1 ½ cups
• Low-sodium chicken broth: 700ml / 24 fl oz / 3 cups
• Fresh spinach: 120g / 4.2 oz / 4 cups loosely packed
• Onion (diced): 100g / 3.5 oz / 1 medium
• Garlic cloves (minced): 20g / 0.7 oz / 6 cloves
• Parmesan (grated): 40g / 1.4 oz / ⅓ cup
• Lemon juice: 45g / 1.6 oz / 3 Tbsp
• Lemon zest: 5g / 1 tsp
• Olive oil: 15g / 0.5 oz / 1 Tbsp
• Dried oregano: 1 ½ tsp
• Smoked paprika: ¾ tsp
• Garlic powder: ½ tsp
• Salt & pepper: to taste
• Fresh parsley (garnish): 10g / 0.35 oz / small handful

Directions

1. Season chicken thighs with smoked paprika, garlic powder, salt, and pepper on both sides. Heat olive oil in a large deep skillet over medium-high heat. Sear chicken 4-5 minutes per side until golden. Remove and set aside (it will finish cooking later).
2. In the same pan, add onion and cook 3 minutes until softened. Add garlic and oregano, stir 30 seconds until fragrant.
3. Add dry orzo and toast 1-2 minutes, stirring constantly, until lightly golden. This step is the secret to deep flavour... don't skip it.
4. Pour in chicken broth, lemon juice, and lemon zest. Stir well and bring to a boil. Nestle the seared chicken thighs back into the pan, reduce heat to medium-low, and cover. Cook 12-15 minutes, stirring the orzo occasionally, until liquid is mostly absorbed and orzo is tender.
5. Remove chicken and slice or shred. Stir spinach into the orzo (it will wilt in 1-2 minutes from the residual heat). Return chicken to the pan and stir through. Sprinkle parmesan over the top, garnish with fresh parsley, and serve straight from the skillet.

Meal Prep Instructions

• Batch Cook: Make the full recipe, cool completely, and divide into 4 airtight containers. The orzo continues to absorb liquid as it sits - this one actually gets better overnight.
• Refrigerate (Option 1): Store up to 4 days. Reheat in the microwave 1-2 minutes with a splash of broth or water to loosen the orzo, or warm in a skillet over medium-low heat. Add a fresh squeeze of lemon after reheating - it makes it taste just made.
• Freeze for Later (Option 2): Portion into freezer-safe containers and freeze up to 2 months. Thaw overnight in the fridge and reheat with a splash of broth to restore the creamy texture.

Crockpot Spiced Turkey & Lentil Stew

Prep Time: 10 minutes | Cook Time: 6-8 hours | Serves: 4

Ingredients

• Olive oil: 15g / 0.5 oz / 1 Tbsp
• Lean ground turkey: 450g / 16 oz / 1 lb
• Onion (diced): 150g / 5.3 oz / 1 medium
• Garlic cloves (minced): 4 cloves
• Tomato paste: 30g / 1 oz / 2 Tbsp
• Canned diced tomatoes: 400g / 14 oz / 1 can
• Red lentils (dried): 200g / 7 oz / 1 cup
• Sweet potato (peeled & cubed): 300g / 10.6 oz / 2 cups
• Chicken or turkey bone broth: 700ml / 24 fl oz / 3 cups
• Light coconut milk: 120ml / 4 fl oz / ½ cup
• Ground cumin: 2 tsp
• Ground coriander: 1 ½ tsp
• Smoked paprika: 1 tsp
• Turmeric: 1 ½ tsp
• Cayenne pepper: ½ tsp (or more to taste)
• Salt & pepper: to taste
• Lemon juice: 1 lemon, squeezed in at the end

Directions

1. Heat olive oil in a skillet over medium-high heat. Brown the ground turkey for 3-4 minutes, breaking it apart. Season with salt, pepper, and half the spices.
2. Add the browned turkey, onion, garlic, tomato paste, diced tomatoes, lentils, sweet potato, bone broth, and remaining spices to the crockpot. Stir to combine.
3. Cook on low 6-8 hours or high 3-4 hours until lentils are completely soft and stew has thickened. Go and enjoy your day :)
4. When cooked, stir in coconut milk and squeeze in lemon juice. Taste and adjust seasoning - don't be shy with the salt and cayenne.

Meal Prep Instructions

• This one tastes even better the next day as the spices deepen and develop. Store in airtight containers up to 4 days in the fridge, or freeze up to 2 months.
• Reheat: Microwave 1 ½ - 2 minutes, or warm on the stovetop over medium heat with a splash of broth to loosen.

Coach's Tip

Add a fresh squeeze of lemon and a pinch of cayenne right before serving - it wakes the whole stew up and makes it taste like it just came off the stove.

Smoked Salmon Flatbread

Prep Time: 10 min | Cook Time: 8 min | Serves: 1

Ingredients

• Whole-wheat or high-protein flatbread (or naan): 80g / 2.8 oz / 1 small piece
• Light cream cheese: 30g / 1 oz / 2 Tbsp
• Plain Greek yogurt (2%): 20g / 0.7 oz / 1 Tbsp
• Smoked salmon: 75g / 2.6 oz (~3 oz package portion)
• Red onion (thinly sliced): 15g / 0.5 oz (~1 Tbsp)
• Capers: 5g / 0.2 oz / 1 tsp
• Fresh arugula: 20g / 0.7 oz (~1 cup loosely packed)
• Olive oil: 3g / 0.1 oz / 1 ½ tsp (optional drizzle)
• Lemon juice: 5ml / 1 tsp
• Fresh dill (chopped): 2g (~1 tsp)
• Salt & cracked pepper: to taste

Directions

1. Toast the base: Heat a nonstick pan or oven to 375°F / 190°C. Warm the flatbread 5-8 min until edges are lightly crisp.
2. Make the creamy base: Mix cream cheese, Greek yogurt, lemon juice, dill, salt, and pepper until smooth. Spread evenly over the warm flatbread.
3. Assemble: Layer smoked salmon, red onion, capers, and arugula.
4. Finish: Drizzle with a touch of olive oil and an extra squeeze of lemon before serving.

Meal Prep Instructions

• Prep components separately: Slice onions, wash arugula, and portion salmon and capers. Mix the cream-cheese-yogurt spread in advance (keeps up to 5 days refrigerated).
• Flatbread storage: Keep un-toasted flatbreads sealed at room temp up to 3 days or refrigerated up to 5 days. Toast fresh when assembling.
• Assemble fresh: Toast (3-5 min oven/air fryer), spread the creamy base, then top with chilled ingredients. Café-style in under 5 minutes.

Coach's Tip

Packing for work? Build it as an open-faced sandwich on half a pita or folded wrap - less soggy and easy to eat, with the same deli-fresh flavor.

Deli-Style Tuna Melt

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

Ingredients

Tuna Salad:

• Canned tuna (drained): 85-90g / 3 oz (~½ can)
• Light mayonnaise: 25g / 0.9 oz / 1 ½ Tbsp
• Dijon mustard: 5g / 1 tsp
• Red onion (finely diced): 15g / 0.5 oz / 1 Tbsp
• Celery (finely chopped): 20g / 0.7 oz / 2 Tbsp
• Lemon juice: 5ml / 1 tsp
• Salt & black pepper: to taste
• Optional: pinch of paprika or dill

Sandwich:

• Whole-grain or sourdough bread: 2 slices (90g / 3.2 oz)
• Light shredded cheddar or Swiss cheese: 28g / 1 oz / ¼ cup
• Tomato slices: 40g / 1.4 oz (~3 slices)
• Olive oil or light butter: 5g / 1 tsp (for grilling)

Directions

1. Make the tuna salad: In a bowl, combine drained tuna, light mayo, mustard, onion, celery, lemon juice, salt, and pepper. Mix until creamy but still slightly chunky. Adjust seasoning to taste.
2. Assemble the melt: Lay out the bread. Spread tuna mixture evenly on one slice. Add tomato slices and cheese, then top with the second slice.
3. Grill it up: Heat a skillet over medium heat. Lightly brush or spray both sides with olive oil or butter. Grill 2-3 minutes per side, pressing slightly, until golden and melted.
4. Serve: Slice diagonally and enjoy warm - crisp outside, melty center.

Meal Prep Instructions

• Batch Ahead: Mix tuna with mayo, lemon juice, and seasonings - lasts 2-3 days refrigerated. Grill sandwiches fresh for best crunch.
• Storage: Tuna salad up to 3 days refrigerated. Pre-assembled (ungrilled) up to 24 hours. Grilled: up to 2 days; reheat in air fryer at 350°F (175°C) for 2-3 minutes to re-crisp.

Coach's Tip

For true "diner" flavor, spread a thin layer of mustard on the outside of the bread before grilling - it caramelizes beautifully and adds a tangy, golden crust.

Creamy Chicken Greek Pasta Salad

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

Ingredients

For the Pasta & Chicken:

• Chicken breast: 125g / 4.4 oz (raw -> ~100g / 3.5 oz cooked)
• Pasta (high-protein or whole wheat): 60g / 2.1 oz / ~⅓ cup dry
• Olive oil: 5g / 1 tsp (divided)
• Salt: pinch (for pasta water)
• Garlic powder: ½ tsp
• Dried oregano: ¼ tsp
• Black pepper: to taste

Add-ins:

• Cherry tomatoes (halved): 50g / 1.8 oz / ~6-8
• Cucumber (chopped): 40g / 1.4 oz / ~¼ cup
• Red onion (thinly sliced): 15g / 0.5 oz / 1 Tbsp
• Light cream cheese (softened): 25g / 0.9 oz / ~1 ½ Tbsp
• Reduced-fat feta (crumbled): 15g / 0.5 oz / 1 Tbsp
• Bacon bits (chopped): 10g / 0.35 oz / 1 Tbsp
• Fresh parsley or dill (chopped): 2g / 0.07 oz / 1 tsp
• Kalamata olives, chopped (optional): 10g / 0.35 oz / ~6-8 slices

Dressing:

• Olive oil: 5g / 1 tsp
• Lemon juice: 10ml / 2 tsp
• Greek yogurt (plain, 2%): 5g / 1 tsp (optional, extra creaminess)
• Garlic powder: pinch
• Salt & pepper: to taste

Directions

1. Cook the pasta: Boil in salted water per package (8-10 min). Drain, toss with ½ tsp olive oil to prevent sticking, and cool slightly.
2. Cook the chicken: Heat a non-stick pan with 1 ½ tsp olive oil. Season chicken with garlic, oregano, salt, and pepper. Cook 5-6 min per side to 165°F / 74°C. Rest, then slice or dice.
3. Make the dressing: Whisk olive oil, lemon juice, Greek yogurt, garlic powder, salt, and pepper until smooth.
4. Assemble: In a large bowl combine pasta, chicken, tomatoes, cucumber, red onion, cream cheese, feta, and bacon. Add dressing and toss to coat.
5. Finish & serve: Sprinkle herbs and olives; season to taste. Serve chilled or at room temperature.

Meal Prep Instructions

• Batch Ahead: Make 3-4 servings by doubling/tripling ingredients. Store pasta, chicken, and dressing separately; mix just before serving.
• Storage: Refrigerate up to 4 days. (Add avocado fresh on serving day for best color and taste.)
• Reheat Option: For a warm bowl, heat pasta + chicken 45-60 sec, then toss with dressing after warming.

Coach's Tip

For an ultra-silky sauce, whisk the light cream cheese directly into the dressing first - it softens and emulsifies, coating the pasta like a restaurant-style creamy Greek dressing without extra fat.

Turkey Avocado BLT

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

Ingredients

• Whole grain or sourdough bread: 2 slices (90g / 3.2 oz)
• Turkey breast (deli-style or cooked, lean): 90g / 3.2 oz (~4-5 slices)
• Turkey bacon: 2 strips (16g / 0.6 oz)
• Ripe avocado: 50g / 1.8 oz (~⅓ medium)
• Tomato, sliced: 50g / 1.8 oz (~3 slices)
• Romaine or butter lettuce: 20g / 0.7 oz (~2 leaves)
• Light mayo or Greek yogurt: 15g / 1 Tbsp
• Lemon juice: 5ml / 1 tsp (mix with avocado to prevent browning)
• Salt & black pepper: to taste

Directions

1. Cook the bacon: Heat a skillet over medium. Cook turkey bacon 3-4 min per side until crisp. Drain on paper towels.
2. Mash the avocado: In a small bowl, mash avocado with lemon juice, salt, and pepper.
3. Toast the bread: Toast both slices lightly.
4. Assemble: Spread light mayo (or Greek yogurt) on one slice, mashed avocado on the other. Layer turkey, bacon, tomato, and lettuce.
5. Finish: Press lightly, slice in half, and serve warm or chilled.

Meal Prep Instructions

• Prep Components Separately: Cook all turkey bacon at once; pre-slice tomato and lettuce. Store components in separate airtight containers (bacon & turkey can share).
• Avocado Hack: Mix mashed avocado with 1 tsp lemon juice and 1 tsp Greek yogurt - prevents browning and keeps it creamy up to 3 days.
• Assembly Shortcut: Keep bread at room temp. Assemble fresh when ready ~2 minutes.
• Grab-and-Go: If preassembling (travel day), skip toasting. Use sturdy sourdough/multigrain, spread avocado on both inner slices as a moisture barrier, and wrap tightly in parchment. Stays fresh up to 24 hrs refrigerated.
• Storage: Refrigerate components up to 3-4 days (except bread). Toast & assemble right before eating for café-style crispness.

Coach's Tip

For maximum crunch, toast bread then let it cool 2-3 minutes before assembling - steam softens toast. Add tomato in the center (between turkey and lettuce) so the avocado "barrier" keeps bread from getting soggy.

Cold Sesame Tofu Noodle Salad

Prep Time: 15 mins | Cook Time: 10 mins | Serves: 4

Ingredients

• Extra-firm tofu: 800g / 28 oz / 2 blocks
• Soba or rice noodles: 300g / 10.6 oz dry
• Shredded cucumber: 200g / 7 oz / 2 medium
• Shredded purple cabbage: 150g / 5.3 oz / 1.5 cups
• Shelled edamame (thawed): 200g / 7 oz / 1.5 cups
• Green onions (sliced): 60g / 2.1 oz / 4 stalks
• Tahini: 90g / 3.2 oz / 6 Tbsp
• Soy sauce or tamari: 45ml / 3 Tbsp
• Rice vinegar: 30ml / 2 Tbsp
• Sesame oil: 15ml / 1 Tbsp
• Maple syrup: 15ml / 1 Tbsp
• Garlic (minced): 2 cloves
• Fresh ginger (grated): 1 tsp
• Warm water (to thin sauce): 30-45ml / 2-3 Tbsp
• Sesame seeds & chili flakes: for garnish

Directions

1. Press tofu for at least 10 minutes using a clean towel or tofu press. Cut into small cubes.
2. Cook noodles according to package directions. Drain, rinse under cold water, and set aside.
3. In a bowl, whisk together tahini, soy sauce, rice vinegar, sesame oil, maple syrup, garlic, ginger, and warm water until smooth. Adjust consistency with more water if needed.
4. Optionally, pan-fry tofu cubes in a lightly oiled skillet over medium-high heat for 4-5 minutes per side until golden. Alternatively, serve tofu raw/cold for a softer texture.
5. In a large bowl, combine noodles, tofu, cucumber, cabbage, and edamame.
6. Pour sesame sauce over everything and toss well until fully coated.
7. Top with green onions, sesame seeds, and chili flakes. Serve cold.

Meal Prep Instructions

• Batch Cook: Make a double batch of sesame sauce and refrigerate in a jar for up to 1 week. Use on grain bowls, other salads, or as a dipping sauce.
• Assemble Ahead (Option 1 - Store Undressed): Keep noodles, tofu, veggies, and sauce in separate containers. Assemble when ready to eat to prevent sogginess.
• Freeze for Later (Option 2 - Pre-Dressed): Once combined, refrigerate up to 2 days. Noodles may absorb sauce - add a splash of water and stir before serving.

One-Pan Tempeh, Sweet Potato & Edamame Hash

Prep Time: 10 mins | Cook Time: 25 mins | Serves: 4

Ingredients

• Tempeh (cubed): 480g / 17 oz / 4 cups
• Sweet potato (diced small): 400g / 14 oz / 2 medium
• Shelled edamame (frozen, thawed): 240g / 8.5 oz / 1 ½ cups
• Whole eggs: 200g / 7 oz / 4 large eggs
• Red onion (diced): 120g / 4.2 oz / 1 medium
• Garlic cloves (minced): 10g / 0.35 oz / 3 cloves
• Olive oil: 20ml / 0.7 fl oz / 1 ½ Tbsp
• Soy sauce (low sodium): 30ml / 1 fl oz / 2 Tbsp
• Smoked paprika: 1 ½ tsp
• Garlic powder: 1 tsp
• Onion powder: 1 tsp
• Chili flakes: ½ tsp
• Salt & pepper: to taste
• Green onions (to garnish): 2 stalks

Directions

1. Heat 1 Tbsp oil in a large skillet over medium-high heat. Add cubed tempeh and soy sauce. Cook 5-7 minutes, stirring occasionally, until browned. Remove and set aside.
2. Add remaining oil to the same pan. Cook diced sweet potato for 10-12 minutes, stirring occasionally, until tender and slightly caramelized.
3. Add red onion and garlic. Cook 2-3 minutes until softened. Stir in smoked paprika, garlic powder, onion powder, and chili flakes.
4. Return tempeh to pan. Add edamame and toss everything together. Cook 2 minutes to heat through.
5. Create 4 wells in the hash. Crack an egg into each. Cover and cook 4-5 minutes until eggs are set to your liking.
6. Season with salt and pepper. Garnish with green onions and serve hot.

Meal Prep Instructions

• Batch Cook: Cook the full hash (without eggs) in bulk. Divide into 4 containers. Each meal, reheat a portion in a skillet and cook 1 egg fresh per serving.
• Assemble Ahead (Option 1): Store hash in meal-prep containers up to 4 days. Reheat in the microwave 2-3 minutes, then top with a freshly fried or poached egg.
• Freeze for Later (Option 2): Freeze the tempeh-sweet potato-edamame hash (no eggs) up to 1 month. Thaw in the fridge overnight, reheat, and cook eggs fresh.

Lentil & Grain Bowl with Feta

Prep Time: 10 mins | Cook Time: 25 mins | Serves: 4

Ingredients

• Green or brown lentils, dry: 320g / 11.3 oz / 1 ½ cups
• Cooked quinoa: 400g / 14 oz / 2 cups cooked
• Feta cheese, crumbled: 200g / 7 oz / 1 ½ cups
• Cucumber, diced: 200g / 7 oz / 1 ½ cups
• Cherry tomatoes, halved: 160g / 5.6 oz / 1 cup
• Kalamata olives: 60g / 2.1 oz / ½ cup
• Red onion, thinly sliced: 80g / 2.8 oz / ⅓ medium
• Fresh parsley, chopped: 20g / 0.7 oz / ⅓ cup
• Olive oil: 40ml / 1.4 fl oz / 2.5 Tbsp
• Lemon juice: 40ml / 1.4 fl oz / 2.5 Tbsp
• Dried oregano: 4g / 2 tsp
• Garlic powder: 2g / 1 tsp
• Salt & black pepper: to taste

Directions

1. Rinse lentils and cook in 3 cups of water or vegetable broth for 20-25 minutes until tender but not mushy. Drain and cool.
2. Cook quinoa according to package directions (typically 1 cup dry + 2 cups water, 15 minutes). Fluff with a fork and let cool.
3. Whisk together olive oil, lemon juice, oregano, garlic powder, salt, and pepper in a small bowl to make the dressing.
4. In a large bowl, combine lentils, quinoa, cucumber, tomatoes, olives, red onion, and parsley. Drizzle with dressing and toss to coat.
5. Divide into 4 bowls or containers. Top each with crumbled feta just before serving (or keep separate for meal prep).

Meal Prep Instructions

• Batch Cook Base: Cook lentils and quinoa together in large batches. Store the grain/lentil base and chopped vegetables separately in the fridge for up to 4 days.
• Assemble Ahead (Option 1): Store dressing separately to prevent soggy veggies. Toss everything together the morning of. Keep feta on the side until serving.
• Freeze for Later (Option 2): Freeze only the lentils and quinoa base (no cucumber, tomatoes, or feta). Thaw overnight, then add fresh vegetables and feta at serving time.

One Pan Smoky Sausage & Veggie Tray

Prep Time: 10 minutes | Cook Time: 30 minutes | Serves: 4

Ingredients

• Chicken sausage (pre-cooked, sliced into rounds): 680g / 24 oz / 4-5 links
• Baby potatoes (halved): 700g / 24.7 oz / ~4 cups
• Bell peppers (mixed, sliced): 300g / 10.6 oz / 3 medium
• Red onion (wedges): 150g / 5.3 oz / 1 large
• Cherry tomatoes: 200g / 7 oz / 1 ½ cups
• Olive oil: 30g / 1 oz / 2 Tbsp
• Garlic cloves (minced): 15g / 0.5 oz / 5 cloves
• Smoked paprika: 5g / 1 ½ tsp
• Ground cumin: 3g / ½ tsp
• Chili powder: 3g / ½ tsp
• Garlic powder: 2g / ½ tsp
• Dried oregano: 2g / 1 ½ tsp
• Salt & pepper: to taste
• Lemon juice: 20g / 0.7 oz / 1 ½ Tbsp
• Fresh parsley (garnish): 10g / 0.35 oz / small handful

Directions

1. Preheat oven to 425°F / 220°C. Line a large sheet pan with parchment paper or foil.
2. Add baby potatoes to the pan, drizzle with half the olive oil, and season with half the spices. Toss to coat and spread in a single layer. Roast 15 minutes.
3. Remove pan from oven. Add sausage rounds, bell peppers, red onion, and cherry tomatoes. Drizzle remaining olive oil over everything, add garlic and remaining spices, and toss together directly on the pan.
4. Return to oven and roast a further 15 minutes until potatoes are golden, veggies are tender and slightly caramelised, and sausage edges are lightly crisped.
5. Squeeze lemon juice over the tray, scatter fresh parsley, and serve straight from the pan or divide into 4 containers.

Meal Prep Instructions

• Batch Cook: This is the ultimate meal prep recipe - everything on one pan, minimal cleanup. Cool completely before portioning into 4 airtight containers.
• Refrigerate (Option 1): Store up to 4 days. Reheat in the microwave 1 ½ - 2 minutes or spread back on a tray and reheat in the oven at 375°F / 190°C for 8-10 minutes to re-crisp the potatoes and sausage.
• Freeze for Later (Option 2): Portion cooled tray into freezer-safe containers and freeze up to 2 months. Thaw overnight in the fridge and reheat in the oven for best texture.

Dense Bean Salad

Prep Time: 15 minutes | Cook Time: 0 min | Serves: 5

Ingredients

• Cooked lentils: 1 container (5 servings total)
• Canned chickpeas: 1 can, drained and rinsed
• Canned black-eyed peas: 1 can, drained and rinsed
• Canned black beans: 1 can, drained and rinsed
• Persian cucumbers: ~2 cups / 300g, diced
• Cherry or grape tomatoes: ~2 cups / 300g, halved
• Red onion: ⅓ cup / 100g, finely diced
• Bell pepper (any color): 1 cup / 150g, diced
• Bag of Arugula: 1 handful per serving
• Italian seasoning: 2-3 tsp
• Balsamic vinegar: ½ cup / 120 ml
• Salt: 1-1 ½ tsp (to taste)
• Black pepper: ½ tsp (to taste)

Directions

1. In a large mixing bowl, combine lentils, chickpeas, black-eyed peas, and black beans. Toss gently so the lentils stay intact.
2. Add cucumbers, tomatoes, red onion, and bell pepper.
3. Sprinkle in Italian seasoning, salt, and pepper.
4. Pour balsamic vinegar over the mixture and stir until everything is evenly coated and glossy.
5. Taste and adjust salt, pepper, or seasoning as needed.
6. Let sit at least 10 minutes before serving so the beans soak up the dressing. Chill for deeper flavor if time allows. Serve over handful of arugula.

Meal Prep Instructions

This salad actually improves with a little rest. The balsamic softens the beans, the seasoning settles in, and everything becomes more cohesive by day two. Store in airtight containers up to 4-5 days in the fridge. For best texture, store the arugula separately and assemble just before serving. Freezing is not recommended, as the fresh vegetables will become watery once thawed. Serve cold straight from the fridge, or let it sit at room temperature 15-20 minutes to take the chill off. If the beans absorb too much dressing, stir in a small splash of balsamic or a drizzle of olive oil to loosen.

Coach's Tip

Right before serving, add a pinch of flaky salt and a crack of black pepper. If you want to brighten it up even more, toss in a handful of fresh herbs or an extra squeeze of acid. It brings the whole bowl back to life and keeps it from tasting like leftovers.

Shrimp & Veggie Spring Rolls

Prep Time: 20 min | Cook Time: 5 min | Serves: 1 (makes ~3-4 rolls)

Ingredients

For the Rolls:

• Cooked shrimp (peeled, tails off): 120g / 4.2 oz / ~10-12 medium
• Rice paper wrappers: 3-4 (30g / 1.1 oz total)
• Rice vermicelli noodles (optional): 25g dry (yields ~75g cooked)
• Shredded carrots: 40g / 1.4 oz / ⅓ cup
• Cucumber (thinly sliced): 40g / 1.4 oz / ¼ cup
• Red bell pepper (thin strips): 40g / 1.4 oz / ¼ cup
• Lettuce or spinach: 30g / 1 oz / ~1 cup loosely packed
• Fresh mint or cilantro: 5g / 0.2 oz / few leaves

For the Peanut Sauce:

• Natural peanut butter: 15g / 1 Tbsp
• Soy sauce (low sodium): 10ml / 2 tsp
• Lime juice: 5ml / 1 tsp
• Honey: 5g / 1 tsp
• Water: 10-15ml / 2-3 tsp (to thin)
• Garlic powder: pinch
• Optional: chili flakes or sriracha

Directions

1. Prep noodles & shrimp: Cook vermicelli per package (2-3 min), drain, rinse cold. Pat shrimp dry.
2. Prep veggies: Slice carrots, cucumber, and bell pepper into thin strips. Set up an assembly line.
3. Soften rice paper: Dip a wrapper in warm water ~10-15 sec until pliable; place on a damp board.
4. Assemble: Layer lettuce, veggies, noodles, herbs, and ~3 shrimp. Fold sides in and roll tightly.
5. Make sauce: Whisk sauce ingredients until smooth, thinning with water as needed.
6. Serve: Halve rolls; garnish with sesame or peanuts (optional). Serve with peanut sauce.

Meal Prep Instructions

• Batch ahead: Make 9-12 rolls (3 servings). Wrap each in a damp paper towel + plastic wrap; store in an airtight container 2-3 days.
• Sauce storage: Keep peanut sauce separate; whisk in a splash of water if it thickens.
• Variation: Swap shrimp for cooked chicken breast or tofu (similar macros).

Coach's Tip

Eat slightly chilled (not cold) and include a leaf of lettuce in every roll - it adds structure so wrappers don't tear and keeps fillings crisp.

Adult Lunchable Box

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

Ingredients

• Pre-cooked chicken or turkey breast (sliced): 120g / 4.2 oz / ~1 cup loosely packed
• Hummus: 45g / 1.6 oz / 3 Tbsp
• Mini pita/naan dippers (or small pita pieces): 35g / 1.2 oz / ~3 mini rounds
• Baby carrots: 80g / 2.8 oz / ~½ cup
• Mini cucumber or chunks: 80g / 2.8 oz / ~1 cup sliced
• Mini bell peppers (halved): 75g / 2.6 oz / ~3 small peppers
• Light spreadable cheese (wedge): 20-21g / 0.7-0.75 oz / 1 wedge
• Everything bagel seasoning: 1 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 ~120g 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.

Chicken Burrito

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

Ingredients

For the Chicken:

• Raw boneless, skinless chicken thighs: 130g / 4.6 oz / ~1 ½ small thighs
• Olive oil: 5g / 1 tsp
• Garlic powder: ½ tsp
• Smoked paprika: ½ tsp
• Cumin: ¼ tsp
• Chili powder: ¼ tsp
• Salt & pepper: to taste
• Lime juice: 5ml / 1 tsp (after cooking)

For the Wrap:

• Whole wheat tortilla: 60g / 2.1 oz / 1 medium
• Corn (frozen or canned): 30g / 1 oz / 2 Tbsp
• Black beans (drained & rinsed): 15g / 0.5 oz / 1 Tbsp
• Bell peppers & onions (sautéed): 60g / 2.1 oz / ⅓ cup
• Light shredded cheese (Mexican blend or cheddar): 20g / 0.7 oz / 2 Tbsp
• Salsa: 15g / 0.5 oz / 1 Tbsp
• Optional: chopped cilantro or squeeze of lime

Directions

1. Cook the chicken: Heat a skillet over medium-high and add olive oil. Season chicken with garlic powder, smoked paprika, cumin, chili powder, salt, and pepper. Cook 5-6 minutes per side until golden and fully cooked (165°F / 74°C). Rest 2 minutes, then slice or shred. Toss with lime juice.
2. Sauté the veggies: In the same skillet, add peppers and onions. Cook 3-5 minutes until softened and lightly caramelized.
3. Warm the add-ins: Heat corn and black beans together for 1-2 minutes (microwave or small pan).
4. Assemble: Warm the tortilla in a dry pan for 30 seconds per side. Layer chicken, beans, corn, peppers, cheese, and salsa in the center.
5. Wrap & toast: Fold in the sides and roll tightly. Toast seam-side down in the skillet for 1-2 minutes per side until golden and crisp.
6. Serve: Slice in half and enjoy warm with extra salsa or Greek yogurt for dipping.

Meal Prep Instructions

• Batch for 3-4 Burritos: Cook 400-500g chicken thighs at once using the same seasoning. Sauté 1-2 bell peppers and 1 onion together, and portion everything separately (chicken, veg, beans/corn). Assemble fresh daily for best texture.
• Storage: Keep components refrigerated up to 4 days. Store tortillas separately to prevent sogginess.
• Freezer Option: Assemble and toast burritos fully. Wrap tightly in foil and freeze up to 1 month. Reheat in oven (350°F / 175°C for 15 min) or microwave (2-3 min).

Coach's Tip

Before wrapping, sprinkle a little cheese directly on the tortilla and melt it for 15 seconds - it seals the burrito when you fold it and gives that melty "Chipotle finish."

Classic Chicken Caesar Salad

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

Ingredients

For the Chicken:

• Chicken breast: 120g / 4.2 oz (~1 small breast)
• Olive oil: 5g / 1 tsp
• Garlic powder: ½ tsp
• Onion powder: ¼ tsp
• Smoked paprika: ¼ tsp
• Salt & black pepper: to taste
• Optional: squeeze of lemon juice after cooking

For the Salad:

• Romaine lettuce (chopped): 100g / 3.5 oz (~3 cups)
• Light Caesar dressing: 30g / 1 oz / 2 Tbsp
• Shaved or grated Parmesan: 15g / 0.5 oz / 2 Tbsp
• Whole grain croutons: 20g / 0.7 oz (~¼ cup)
• Optional: fresh cracked pepper or extra lemon juice to finish

Directions

1. Cook the chicken: Toss chicken with olive oil, garlic, onion powder, smoked paprika, salt, and pepper. Heat a skillet or grill pan over medium-high; cook 5-6 min per side (to 165°F / 74°C). Rest 3-5 min, then slice thinly.
2. Toss the salad: In a large bowl, combine romaine, sliced chicken, half the Parmesan, and dressing; toss to coat.
3. Finish: Top with croutons and remaining Parmesan. Add cracked pepper or a squeeze of lemon. Serve immediately.

Meal Prep Instructions

• Batch Ahead: Cook 3-4 chicken breasts at once with the same seasoning. Chill and slice; store separately from lettuce and dressing.
• Storage: Chicken up to 4 days; lettuce up to 3 days (keep dry); dressing (store-bought) up to 1 week; croutons at room temp.
• Quick Assembly: Pack lettuce, chicken, and Parmesan together; keep dressing & croutons in small side containers. Toss right before eating.

Coach's Tip

Dry greens = better cling. After washing romaine, spin or pat completely dry so the light dressing coats evenly without watering down the flavor. Toss in a big bowl (not in the container) for restaurant-level coverage.

Chipotle-Style Taco Bowl

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

Ingredients

For the Rice Base:

• Uncooked white or brown rice: 50g / 1.75 oz / ⅓ cup (yields ~150g cooked; use 80g / ⅓ cup in bowl)
• Water: 120ml / 4 fl oz / ½ cup
• Pinch of salt

For the Beef:

• Lean ground beef (90-95% lean): 115g / 4 oz / ~½ cup raw (yields ~85g cooked)
• Olive oil spray, for cooking
• Garlic powder: ½ tsp
• Smoked paprika: ½ tsp
• Chili powder: ½ tsp
• Cumin: ¼ tsp
• Salt & pepper: to taste

For the Bowl:

• Cooked rice: 80g / 2.8 oz / ⅓ cup (from above)
• Black beans (drained & rinsed): 30g / 1 oz / 2 Tbsp
• Corn (frozen or canned): 20g / 0.7 oz / 2 Tbsp
• Pico de gallo or salsa: 30g / 1 oz / 2 Tbsp
• Light shredded cheese: 28g / 1 oz / ¼ cup
• Light sour cream or Greek yogurt: 15g / 0.5 oz / 1 Tbsp
• Lime juice: from 1 wedge (~5ml / 1 tsp)
• Optional toppings: cilantro, jalapeño, or diced avocado (not in macros)

Directions

1. Cook the rice: In a small pot, combine rice, water, and salt. Bring to a boil, then simmer on low, covered 12-15 min (white) or 20-25 min (brown) until tender. Fluff and set aside.
2. Cook the beef: Heat a non-stick skillet with olive oil spray. Add ground beef and seasonings. Cook 5-7 min until browned and fragrant. Drain excess fat if needed.
3. Warm the add-ins: Heat beans and corn together in a small pan or microwave for 1-2 minutes.
4. Assemble the bowl: Layer rice, seasoned beef, black beans, corn, pico, and cheese.
5. Finish with sour cream, lime juice, and cilantro or jalapeño. Serve warm.

Meal Prep Instructions

• Batch for 3-4 servings: Cook 150g (⅔ cup) dry rice with 360ml (1 ½ cups) water and 450g (1 lb) lean beef using triple the spices. Portion rice, beef, beans, and corn; add pico, cheese, and sour cream fresh.
• Storage: Refrigerate up to 4 days.
• Reheat: Microwave base 1-2 min, then add cold toppings before serving.

Coach's Tip

Stir 1 tsp lime juice and 1 Tbsp chopped cilantro into cooked rice before serving for a true Chipotle-style finish - bright, fresh, and aromatic without changing macros.