Ingredients

• 8 oz boneless skinless chicken breast
• 1 cup cooked brown rice
• ¾ cup black beans (about half a can), rinsed
• 1 cup shredded cabbage or coleslaw mix
• ½ avocado, sliced
• ½ cup salsa or pico de gallo
• Juice of ½ lime
• ½ tablespoon olive oil
• ½ teaspoon chili powder
• ½ teaspoon cumin
• ¼ teaspoon garlic powder
• Salt and pepper

Directions

1. Cook the rice (if not already cooked).
   • Add ½ cup dry brown rice and 1 cup water to a small pot.
   • Add a small pinch of salt.
   • Bring to a boil over high heat.
   • Once boiling, reduce heat to low and cover with a lid.
   • Let it cook for about 35–40 minutes until the water is absorbed.
   • Turn off heat and let it sit covered for 5 minutes, then fluff with a fork.
2. Season the chicken.
   • Place the chicken breast on a cutting board.
   • Sprinkle both sides with chili powder, cumin, garlic powder, salt, and pepper.
3. Cook the chicken.
   • Heat a large skillet over medium-high heat.
   • Add the olive oil and let it warm for about 30 seconds.
   • Place the chicken in the pan and cook for 5–6 minutes without moving it so it gets a golden crust.
   • Flip the chicken and cook another 5–6 minutes until the inside is no longer pink.
4. Rest and slice the chicken.
   • Transfer the chicken to a cutting board.
   • Let it rest for 5 minutes so the juices stay inside.
   • Slice into thin strips.
5. Warm the beans.
   • Place the black beans in a small pot with 2 tablespoons of water.
   • Heat on medium for 2–3 minutes until warm.
6. Assemble the bowls.
   • Divide the rice between two bowls.
   • Add beans, cabbage, sliced chicken, avocado, and salsa.
   • Squeeze lime juice over the top.

Ingredients

• 8 oz chicken thighs or chicken breast
• ½ cup dry quinoa
• ½ cucumber, diced
• ½ cup cherry tomatoes, halved
• ¼ red onion, thinly sliced
• ½ tablespoon olive oil
• Juice of ½ lemon
• ½ teaspoon oregano
• ½ teaspoon garlic powder
• Salt and pepper

Tzatziki Sauce

• ½ cup Greek yogurt
• ¼ cucumber grated
• ½ teaspoon lemon juice
• Pinch salt

Directions

1. Cook the quinoa.
   • Rinse ½ cup quinoa under running water.
   • Add it to a small pot with 1 cup water.
   • Bring to a boil, then reduce heat to low and cover.
   • Cook for 15 minutes until the water is absorbed.
   • Let sit for 5 minutes and fluff with a fork.
2. Season the chicken.
   • Sprinkle chicken with oregano, garlic powder, salt, and pepper.
3. Cook the chicken.
   • Heat olive oil in a skillet over medium-high heat.
   • Add the chicken and cook 6–7 minutes per side until fully cooked.
4. Prepare the vegetable salad.
   • In a bowl combine cucumber, tomatoes, and red onion.
   • Add lemon juice and a pinch of salt. Stir gently.
5. Make the tzatziki sauce.
   • Mix Greek yogurt, grated cucumber, lemon juice, and salt in a small bowl.
6. Assemble the bowl.
   • Divide quinoa between two bowls.
   • Add sliced chicken and vegetable salad.
   • Spoon tzatziki sauce over the top.

Ingredients

• 8 oz lean beef (sirloin or flank), thin sliced
• 1 cup cooked brown rice
• 1 cup shredded cabbage
• 1 cup spinach
• 1 teaspoon sesame seeds

Marinade

• 2 tablespoons soy sauce
• 1½ teaspoons honey
• 1½ teaspoons sesame oil
• ½ teaspoon garlic powder
• ¼ teaspoon ginger powder

Directions

1. Make the marinade.
   • In a bowl mix soy sauce, honey, sesame oil, garlic powder, and ginger.
2. Marinate the beef.
   • Add the sliced beef to the bowl.
   • Toss so every piece is coated.
   • Let it sit for 10–15 minutes.
3. Cook the spinach.
   • Heat a skillet over medium heat.
   • Add spinach and cook for 1–2 minutes, stirring until wilted.
   • Remove from pan.
4. Cook the beef.
   • Increase heat to medium-high.
   • Add the marinated beef to the pan in a single layer.
   • Cook 2–3 minutes, stir, then cook another 1–2 minutes.
5. Assemble the bowls.
   • Add rice to bowls.
   • Top with cabbage, spinach, and beef.
   • Sprinkle sesame seeds on top.

Ingredients

• 8 oz chicken thighs
• 1 cup cooked basmati rice
• ½ cup diced cucumber
• ½ cup diced tomato
• ½ tablespoon olive oil
• Juice of ½ lemon

Shawarma Spice Mix

• ½ teaspoon cumin
• ½ teaspoon paprika
• ¼ teaspoon turmeric
• ¼ teaspoon cinnamon
• ½ teaspoon garlic powder
• Salt and pepper

Sauce

• ½ cup Greek yogurt

Directions

1. Preheat the oven to 425°F.
2. Season the chicken.
   • Pat the chicken dry with paper towels.
   • Rub olive oil over the chicken.
   • Sprinkle all spices evenly on both sides.
3. Bake the chicken.
   • Place the chicken on a baking sheet lined with foil or parchment paper.
   • Bake for 20–25 minutes until fully cooked.
4. Prepare the salad.
   • In a bowl combine cucumber and tomato.
   • Add lemon juice and a pinch of salt.
5. Slice the chicken.
   • Let the chicken rest for 5 minutes.
   • Slice into thin strips.
6. Serve.
   • Add rice to a plate or bowl.
   • Top with chicken, salad, and a spoonful of Greek yogurt.

Ingredients

• 3 eggs
• ¾ cup black beans, rinsed
• ½ bell pepper diced
• ¼ onion diced
• 1 cup spinach (optional)
• 2 whole-wheat tortillas
• ½ avocado sliced
• ¼ cup salsa
• ½ tablespoon olive oil
• Salt and pepper

Directions

1. Prepare the vegetables.
   • Dice the bell pepper and onion into small pieces.
2. Cook the vegetables.
   • Heat olive oil in a skillet over medium heat.
   • Add onion and pepper.
   • Cook for 6–7 minutes, stirring occasionally, until softened.
3. Add the beans.
   • Stir the beans into the pan.
   • Cook for 2–3 minutes until warm.
4. Scramble the eggs.
   • Crack eggs into a bowl and whisk with a fork.
   • Pour eggs into the pan.
   • Cook on medium-low heat while gently stirring until the eggs are fully cooked.
5. Add spinach.
   • Stir in spinach and cook about 1 minute until wilted.
6. Warm the tortillas.
   • Microwave tortillas for 10–15 seconds so they are flexible.
7. Assemble the burritos.
   • Divide the egg mixture between tortillas.
   • Add avocado slices and salsa.
   • Fold the sides in and roll tightly.

Ingredients

• 4 oz rice noodles
• 8 oz chicken breast (or tofu for vegetarian)
• 1½ cups shredded cabbage or coleslaw mix
• ½ cup shredded carrots
• 1 tablespoon chopped peanuts (optional)
• ½ tablespoon cooking oil (olive or avocado oil)

Peanut Sauce

• 1½ tablespoons peanut butter
• 1 tablespoon soy sauce
• ½ tablespoon lime juice (or rice vinegar)
• ½ teaspoon honey
• 2–3 tablespoons warm water

Directions

1. Cook the noodles.
   • Bring a pot of water to a boil.
   • Turn off the heat and add the rice noodles.
   • Let them soak for 4–6 minutes until soft but not mushy.
   • Drain and rinse under cool water so they stop cooking.
2. Prepare the peanut sauce.
   • In a small bowl combine peanut butter, soy sauce, lime juice, honey, and warm water.
   • Stir until smooth. Add a little more water if the sauce is too thick.
3. Cook the chicken.
   • Slice the chicken breast into thin strips.
   • Heat a skillet over medium-high heat and add the oil.
   • Add the chicken and cook 5–6 minutes, stirring occasionally, until the chicken is cooked through.
4. Add vegetables.
   • Add the cabbage and carrots to the skillet.
   • Cook 2 minutes so they soften slightly but still stay crisp.
5. Combine everything.
   • Add the noodles and peanut sauce to the pan.
   • Toss everything together for about 1 minute until evenly coated.
6. Serve.
   • Divide into two bowls and sprinkle with chopped peanuts.

Ingredients

• 8 oz ground turkey or lean pork
• 1 cup cooked jasmine rice
• ½ cucumber, sliced
• 1 carrot shredded
• Fresh cilantro
• 1 teaspoon cooking oil

Quick Pickled Carrots

• 2 tablespoons vinegar
• ½ tablespoon sugar or honey
• Pinch salt

Sauce

• 2 tablespoons Greek yogurt
• 1 teaspoon sriracha

Directions

1. Make the pickled carrots.
   • In a small bowl mix vinegar, sugar, and salt.
   • Add shredded carrots and stir.
   • Let them sit for 10 minutes while preparing the rest of the meal.
2. Cook the rice if needed.
   • Combine ½ cup dry rice with 1 cup water in a small pot.
   • Bring to a boil, then reduce heat to low and cover.
   • Cook for 15 minutes.
3. Cook the meat.
   • Heat oil in a skillet over medium-high heat.
   • Add ground turkey or pork.
   • Break it apart with a spoon while cooking.
   • Cook 7–8 minutes until fully browned.
4. Make the sauce.
   • Stir Greek yogurt and sriracha together in a small bowl.
5. Assemble the bowls.
   • Divide rice between bowls.
   • Add cooked meat, cucumber slices, pickled carrots, and cilantro.
   • Drizzle with sauce.

Ingredients

• 8 oz chicken breast
• ½ cup dry quinoa
• 1 cup corn (fresh, canned, or frozen)
• 1 cup shredded cabbage
• 2 tablespoons cotija or feta cheese
• Juice of ½ lime
• ½ tablespoon olive oil
• Chili powder
• Salt and pepper

Sauce

• ¼ cup Greek yogurt
• 1 teaspoon mayonnaise (optional)
• ¼ teaspoon chili powder

Directions

1. Cook the quinoa.
   • Rinse the quinoa under water.
   • Add ½ cup quinoa and 1 cup water to a pot.
   • Bring to a boil, then reduce heat to low and cover.
   • Cook 15 minutes.
2. Cook the corn.
   • Heat a skillet over medium-high heat.
   • Add corn and cook 5–6 minutes until slightly charred.
3. Cook the chicken.
   • Season chicken with chili powder, salt, and pepper.
   • Heat olive oil in a skillet over medium-high heat.
   • Cook chicken 6–7 minutes per side until done.
   • Let rest and slice.
4. Make the sauce.
   • Mix Greek yogurt, mayonnaise, chili powder, and lime juice.
5. Assemble bowls.
   • Add quinoa, cabbage, corn, and sliced chicken to bowls.
   • Drizzle with sauce and sprinkle cheese.

Ingredients

• 8 oz chicken breast
• 1 cup cooked brown rice
• 1½ cups broccoli florets
• 1 carrot sliced
• 1 tablespoon teriyaki sauce
• ½ tablespoon olive oil
• Garlic powder, salt, pepper

Directions

1. Preheat the oven to 425°F.
2. Prepare the vegetables.
   • Place broccoli and sliced carrot on a baking sheet.
   • Drizzle with olive oil and sprinkle garlic powder, salt, and pepper.
   • Toss so the vegetables are evenly coated.
3. Roast the vegetables.
   • Bake for 15–20 minutes until tender with slightly browned edges.
4. Cook the chicken.
   • Slice the chicken breast into thin strips.
   • Heat a skillet over medium-high heat.
   • Cook chicken for 5–6 minutes, stirring occasionally.
5. Add teriyaki sauce.
   • Lower the heat and stir in the sauce.
   • Cook for 1 minute to coat the chicken.
6. Assemble bowls.
   • Add rice, roasted vegetables, and chicken to bowls.

Ingredients

• ¾ cup canned chickpeas (drained and rinsed)
• ¼ onion
• 1 garlic clove
• ½ cup parsley (or 1 tablespoon dried)
• 1 tablespoon flour
• ½ teaspoon cumin
• Pinch salt
• ½ tablespoon olive oil

Bowl Base

• 1 cup cooked quinoa
• ½ cup cucumber tomato salad
• 2 tablespoons hummus

Directions

1. Preheat oven to 425°F.
2. Make the falafel mixture.
   • Add chickpeas, onion, garlic, parsley, flour, cumin, and salt to a food processor.
   • Pulse until the mixture forms a thick paste (but not completely smooth).
3. Form falafel patties.
   • Scoop small portions (about 1 tablespoon each).
   • Shape into small balls or patties.
4. Bake the falafel.
   • Place on a baking sheet lined with parchment paper.
   • Brush lightly with olive oil.
   • Bake 12 minutes, flip, and bake another 10 minutes.
5. Prepare the bowls.
   • Divide quinoa into two bowls.
   • Add cucumber tomato salad.
6. Add falafel and toppings.
   • Place falafel on top.
   • Add hummus.

Ingredients

• 8 oz lean ground turkey
• 1 medium sweet potato, diced into small cubes
• ¾ cup black beans (about half a can), rinsed
• ½ avocado, sliced
• ½ cup salsa
• ¼ cup shredded cheese (optional)
• 2 tablespoons plain Greek yogurt
• ½ tablespoon olive oil
• 1 teaspoon taco seasoning (or chili powder + cumin)

Directions

1. Preheat the oven to 425°F.
2. Prepare the sweet potatoes.
   • Peel the sweet potato and cut it into small cubes (about ½ inch).
   • Place them on a baking sheet.
   • Drizzle with olive oil and sprinkle a pinch of salt.
3. Roast the sweet potatoes.
   • Bake for 20–25 minutes, stirring once halfway through, until tender and slightly crispy.
4. Cook the turkey.
   • Heat a skillet over medium-high heat.
   • Add ground turkey and taco seasoning.
   • Break the meat apart with a spoon while cooking.
   • Cook for 7–8 minutes until browned.
5. Warm the beans.
   • Add the beans to the skillet with 2 tablespoons of water.
   • Heat for 2 minutes.
6. Assemble bowls.
   • Divide roasted sweet potatoes between two bowls.
   • Add turkey, beans, avocado, salsa, cheese, and a spoonful of Greek yogurt.

Ingredients

• 12 oz chicken thighs or breast
• 1 cup cooked jasmine rice
• 3 tablespoons soy sauce (preferably low sodium)
• 3 tablespoons vinegar
• 3 garlic cloves (or 1 teaspoon garlic powder)
• 1 bay leaf (optional)
• ½ teaspoon black pepper
• 1½ cups green beans or broccoli

Directions

1. Prepare the cooking liquid.
   • In a medium pot combine soy sauce, vinegar, garlic, bay leaf, and pepper.
2. Add the chicken.
   • Place the chicken pieces in the pot so they are mostly covered by the liquid.
3. Simmer the chicken.
   • Bring the mixture to a gentle boil.
   • Reduce heat to low, cover, and simmer for 25 minutes.
4. Reduce the sauce.
   • Remove the lid and simmer another 5–8 minutes so the sauce thickens slightly.
5. Cook the vegetables.
   • Steam or sauté the green beans or broccoli for 4–5 minutes until tender.
6. Serve the bowls.
   • Add rice to bowls.
   • Place chicken on top and spoon some sauce over it.
   • Add vegetables on the side.

Ingredients

• 8 oz chicken breast, cubed
• 1 cup cooked basmati rice
• ½ tablespoon butter
• ½ tablespoon olive oil
• ½ onion, diced
• 1 teaspoon garlic
• ½ teaspoon ginger
• 1½ teaspoons garam masala
• ½ teaspoon paprika
• ¾ cup tomato sauce
• ¼ cup plain Greek yogurt
• Salt and pepper

Directions

1. Cook the onion.
   • Heat olive oil in a skillet over medium heat.
   • Add diced onion and cook 6–7 minutes until soft.
2. Add spices.
   • Stir in garlic, ginger, garam masala, and paprika.
   • Cook for 30 seconds to release flavor.
3. Cook the chicken.
   • Add cubed chicken and cook 5–6 minutes, stirring occasionally.
4. Add tomato sauce.
   • Pour in tomato sauce and bring to a gentle simmer.
   • Cook for 8 minutes.
5. Make it creamy.
   • Reduce heat to low.
   • Stir in butter and Greek yogurt until smooth.
6. Serve.
   • Spoon the butter chicken over rice.

Ingredients

• 8 oz chicken thighs
• 1 cup cooked rice
• ¾ cup black beans
• ½ mango diced (or pineapple)
• ¼ red onion diced
• Juice of ½ lime
• ½ tablespoon olive oil

Jerk seasoning

• ½ teaspoon paprika
• ¼ teaspoon cinnamon
• ¼ teaspoon allspice
• ½ teaspoon garlic powder
• Pinch chili flakes

Directions

1. Season the chicken.
   • Mix jerk spices together.
   • Rub them over the chicken along with olive oil.
2. Cook the chicken.
   • Heat a skillet over medium-high heat.
   • Cook the chicken 6–7 minutes per side until fully cooked.
3. Prepare the salsa.
   • In a bowl combine mango, onion, lime juice, and a pinch of salt.
4. Warm the beans.
   • Heat beans in a small pot for 2–3 minutes.
5. Assemble the bowls.
   • Divide rice into bowls.
   • Add sliced chicken, beans, and mango salsa.

Ingredients

• 4 oz rice noodles
• 8 oz shrimp or chicken
• 2 eggs
• 1½ cups bean sprouts or cabbage
• 1 green onion sliced
• 1 tablespoon chopped peanuts
• Lime wedges

Sauce

• 1½ tablespoons soy sauce
• ½ tablespoon lime juice
• 1 teaspoon honey
• ½ teaspoon fish sauce (optional)

Directions

1. Cook noodles.
   • Soak rice noodles in hot water for 5 minutes until soft.
   • Drain.
2. Cook the protein.
   • Heat a skillet over medium-high heat.
   • Add shrimp or chicken and cook 3–6 minutes until done.
3. Scramble eggs.
   • Push the protein to one side of the pan.
   • Crack eggs into the empty side and scramble.
4. Add vegetables.
   • Add bean sprouts or cabbage and cook 1 minute.
5. Add noodles and sauce.
   • Add noodles and sauce mixture.
   • Toss everything together for 2 minutes.
6. Serve.
   • Divide into bowls and top with peanuts, green onion, and lime.

Ingredients

Churros

• ½ cup flour (whole wheat or half whole-wheat/half all-purpose works best)
• ½ cup water
• 1 tablespoon butter or coconut oil
• 1 egg
• ½ teaspoon vanilla extract
• 1 tablespoon sugar
• ½ teaspoon cinnamon

Chocolate Dip

• ¼ cup dark chocolate chips
• 2 tablespoons milk (any type)

Directions

1. Preheat your oven.
   • Set your oven to 400°F (200°C) so it has time to fully heat before baking.
2. Prepare a baking sheet.
   • Line a baking sheet with parchment paper so the churros don’t stick.
3. Make the dough base.
   • In a small saucepan add the water and butter.
   • Heat over medium heat until the butter melts and the mixture begins to lightly bubble.
4. Add the flour.
   • Turn the heat to low.
   • Add the flour all at once.
   • Stir quickly with a wooden spoon until the mixture forms a thick dough.
5. Cool slightly before adding the egg.
   • Remove the pot from heat and let the dough cool for 3–4 minutes so the egg doesn’t scramble.
6. Mix in egg and vanilla.
   • Add the egg and vanilla to the dough.
   • Stir vigorously until the mixture becomes smooth and sticky.
7. Shape the churros.
   • Spoon the dough into a zip-top plastic bag.
   • Cut a small hole in one corner of the bag.
   • Pipe long strips of dough (about 4–5 inches) onto the baking sheet.
8. Bake the churros.
   • Place the baking sheet in the oven.
   • Bake for 15–18 minutes until lightly golden.
9. Make the cinnamon sugar.
   • In a small bowl mix the sugar and cinnamon.
10. Coat the churros.
    • Remove churros from the oven.
    • While still warm, lightly sprinkle with the cinnamon sugar.
11. Make the chocolate dip.
    • Place chocolate chips and milk in a microwave-safe bowl.
    • Microwave in 15-second intervals, stirring each time until melted.
12. Serve.
    • Dip the churros in the chocolate sauce.

Ingredients

Funnel Cake

• ½ cup oat flour (or regular flour)
• 1 egg
• ⅓ cup milk
• ½ tablespoon honey or maple syrup
• ½ teaspoon vanilla extract

Berry Sauce

• ½ cup frozen or fresh berries
• 1 teaspoon honey

Directions

1. Prepare the batter.
   • In a bowl whisk together the egg, milk, honey, and vanilla.
   • Add the flour and whisk until smooth.
2. Preheat the air fryer.
   • Set the air fryer to 375°F and allow it to heat for 3 minutes.
3. Prepare the funnel shape.
   • Pour the batter into a zip-top bag or squeeze bottle.
4. Create the spiral.
   • Lightly spray the air fryer basket with cooking spray.
   • Pipe the batter in a swirling spiral pattern, similar to a funnel cake.
5. Cook the funnel cake.
   • Air fry for 5–6 minutes until golden and crisp.
6. Make the berry sauce.
   • Place berries and honey in a small saucepan.
   • Cook over medium heat for 3–4 minutes until the berries soften and release juice.
7. Serve.
   • Place the funnel cake on a plate and spoon the berry sauce on top.

Ingredients

• ½ cup sticky rice
• ¼ cup light coconut milk
• ½ mango, peeled and sliced
• 1 tablespoon toasted coconut flakes

Directions

1. Cook the rice.
   • Rinse the sticky rice under cold water.
   • Add the rice and ¾ cup water to a small pot.
   • Bring to a boil, then reduce heat to low and cover.
   • Cook 15–18 minutes until the rice is soft.
2. Add coconut milk.
   • Once the rice is cooked, stir in the coconut milk while the rice is still warm.
3. Prepare the mango.
   • Peel the mango.
   • Slice the fruit into thin pieces.
4. Build the parfait.
   • Add a layer of sticky rice to a bowl or glass.
   • Add a layer of mango slices.
   • Repeat the layers.
5. Add topping.
   • Sprinkle toasted coconut flakes on top.

Ingredients

• ½ cup whole-wheat flour
• 1 egg
• ½ cup milk
• ½ teaspoon vanilla extract
• ½ banana sliced
• 1 tablespoon dark chocolate chips
• 1 teaspoon butter for cooking

Directions

1. Make the batter.
   • In a bowl whisk together flour, egg, milk, and vanilla until smooth.
2. Heat the pan.
   • Place a non-stick skillet over medium heat.
   • Add a small amount of butter.
3. Cook the crepe.
   • Pour about ¼ cup batter into the pan.
   • Tilt the pan so the batter spreads thinly across the surface.
   • Cook 1–2 minutes until the bottom is lightly golden.
4. Flip the crepe.
   • Carefully flip with a spatula and cook another 30–60 seconds.
5. Add the filling.
   • Place banana slices and chocolate chips down the center.
6. Fold the crepe.
   • Fold the sides over the filling and slide onto a plate.

Ingredients

• ½ pineapple, sliced into rings or wedges
• ½ cup plain Greek yogurt
• 1 tablespoon honey
• ¼ teaspoon cinnamon
• 1 tablespoon crushed pistachios (optional)

Directions

1. Preheat a grill pan or skillet.
   • Heat the pan over medium-high heat.
2. Prepare the pineapple.
   • Slice the pineapple into rings or wedges.
3. Grill the pineapple.
   • Place the pineapple in the hot pan.
   • Cook for 3–4 minutes per side until the fruit develops golden caramelized marks.
4. Make the yogurt topping.
   • In a bowl mix Greek yogurt, honey, and cinnamon.
5. Serve.
   • Place warm pineapple slices on plates.
   • Spoon the yogurt mixture over the top.
   • Sprinkle crushed pistachios.