Paleo Diet Recipes

English Scrambled Eggs with Fresh Herbs

Preparation Time: 10 minutes
Cook Time: 10 minutes
Total Time: 20 minutes
Serves: 2

Ingredients:

4 large eggs
2 tablespoons butter
Salt and pepper, to taste
2 tablespoons fresh chives, chopped
2 tablespoons fresh parsley, chopped
2 tablespoons fresh tarragon, chopped

Directions:

_Crack the eggs into a bowl, add a pinch of salt and pepper, and whisk them until well mixed.

_In a non-stick skillet, melt the butter over medium-low heat.

_Pour the whisked eggs into the skillet and gently stir with a wooden spoon.

_Continuously stir the eggs as they cook, ensuring they don't stick to the pan's bottom.

_When the eggs are almost set but still slightly runny, add the chopped fresh herbs and stir them in.

_Cook for another minute or until the eggs are fully set, but still creamy.

_Serve hot and garnish with additional herbs, if desired.

Nutrition Facts:

Calories: 220
Total Fat: 18g
Saturated Fat: 7g
Cholesterol: 372mg
Sodium: 310mg
Total Carbohydrates: 1g
Dietary Fiber: 0g
Sugar: 0g
Protein: 13g

Bacon and Avocado Stuffed Sweet Potato

Preparation Time: 15 minutes
Cook Time: 45 minutes
Total Time: 60 minutes
Serves: 2

Ingredients:

2 medium sweet potatoes
4 slices of bacon
1 ripe avocado, diced
1/4 cup sour cream
1/4 cup shredded cheddar cheese
Salt and pepper, to taste
Fresh parsley, for garnish

Directions:

_Preheat your oven to 400°F (200°C).

_Scrub the sweet potatoes and pierce them with a fork a few times. Place them on a baking sheet and bake for 45 minutes or until they are tender.

_While the sweet potatoes are baking, cook the bacon in a skillet until it's crispy. Drain on paper towels and crumble.

_Once the sweet potatoes are cooked, cut them in half and fluff the insides with a fork.

_Top each sweet potato half with diced avocado, crumbled bacon, sour cream, and shredded cheddar cheese.

_Season with salt and pepper, and garnish with fresh parsley.

_Serve hot and enjoy!

Nutrition Facts:

Calories: 450
Total Fat: 24g
Saturated Fat: 9g
Cholesterol: 45mg
Sodium: 400mg
Total Carbohydrates: 46g
Dietary Fiber: 12g
Sugar: 8g
Protein: 11g

Smoked Salmon and Cucumber Breakfast Wrap

Preparation Time: 10 minutes
Cook Time: 0 minutes
Total Time: 10 minutes
Serves: 1

Ingredients:

1 large whole-grain tortilla
2 ounces smoked salmon
1/2 cucumber, thinly sliced
2 tablespoons cream cheese
1 tablespoon fresh dill, chopped
Salt and pepper, to taste

Directions:

_Lay the whole-grain tortilla flat on a clean surface.
_Spread the cream cheese evenly over the tortilla.
_Place the smoked salmon slices on top of the cream cheese.
_Add the thinly sliced cucumber on the salmon.
_Sprinkle the fresh dill over the cucumber and season with a pinch of salt and pepper.
_Roll the tortilla, tucking in the sides as you go.
_Slice it in half, if desired, and serve immediately.

Nutrition Facts:

Calories: 290
Total Fat: 14g
Saturated Fat: 6g
Cholesterol: 30mg
Sodium: 550mg
Total Carbohydrates: 26g
Dietary Fiber: 5g
Sugar: 3g
Protein: 16g

Sausage and Veggie Breakfast Skillet

Preparation Time: 15 minutes
Cook Time: 20 minutes
Total Time: 35 minutes
Serves: 4

Ingredients:

1 pound breakfast sausage
1 bell pepper, diced
1 onion, chopped
2 cloves garlic, minced
2 cups diced potatoes
1 cup cherry tomatoes, halved
6 large eggs
Salt and pepper, to taste
Fresh parsley, for garnish

Directions:

_In a large skillet, cook the breakfast sausage over medium heat, breaking it into crumbles as it cooks. Remove and set aside.

_In the same skillet, add the diced potatoes and cook until they are golden brown and crispy.

_Add the chopped onion, bell pepper, and garlic. Sauté until they are softened.

_Return the cooked sausage to the skillet and add the cherry tomatoes.

_Create 6 small wells in the mixture and crack an egg into each well.

_Cover the skillet and cook until the eggs are done to your liking.

_Season with salt and pepper and garnish with fresh parsley.

_Serve hot.

Nutrition Facts:

Calories: 420
Total Fat: 28g
Saturated Fat: 10g
Cholesterol: 315mg
Sodium: 820mg
Total Carbohydrates: 22g
Dietary Fiber: 3g
Sugar: 5g
Protein: 21g

Paleo Breakfast Burrito with Plantains

Preparation Time: 15 minutes
Cook Time: 15 minutes
Total Time: 30 minutes
Serves: 2

Ingredients:

2 ripe plantains, peeled and sliced
4 large eggs
1/2 avocado, sliced
1/2 red bell pepper, sliced
2 slices cooked bacon, crumbled
2 tablespoons fresh cilantro, chopped
Salt and pepper, to taste
Olive oil for cooking

Directions:

_Heat a skillet over medium heat and add olive oil.

_Add the plantain slices and cook until they are golden and crispy on both sides. Remove and set aside.

_In the same skillet, crack the eggs and scramble them until they are cooked to your liking.

_Place the scrambled eggs in the center of each plantain slice.

_Top with avocado, red bell pepper, crumbled bacon, and fresh cilantro.

_Season with salt and pepper.

_Fold the plantains over the filling to create a burrito.

_Serve hot and enjoy!

Nutrition Facts:

Calories: 420
Total Fat: 24g
Saturated Fat: 6g
Cholesterol: 365mg
Sodium: 350mg
Total Carbohydrates: 47g
Dietary Fiber: 6g
Sugar: 21g
Protein: 14g

Almond and Coconut Pancakes

Preparation Time: 10 minutes
Cook Time: 10 minutes
Total Time: 20 minutes
Serves: 2

Ingredients:

1 cup almond flour
1/4 cup coconut flour
2 teaspoons baking powder
1/4 teaspoon salt
2 large eggs
1/2 cup almond milk
2 tablespoons honey
1 teaspoon vanilla extract
Coconut oil for cooking
Fresh berries and maple syrup, for topping

Directions:

_In a bowl, whisk together almond flour, coconut flour, baking powder, and salt.
_In another bowl, beat the eggs and add almond milk, honey, and vanilla extract. Mix well.
_Combine the wet and dry ingredients, stirring until a batter forms.
_Heat a skillet or griddle over medium heat and add a little coconut oil.
_Pour 1/4 cup of the batter onto the skillet for each pancake.
_Cook until bubbles form on the surface, then flip and cook until golden brown.
_Serve with fresh berries and a drizzle of maple syrup.

Nutrition Facts:

Calories: 320
Total Fat: 22g
Saturated Fat: 2g
Cholesterol: 93mg
Sodium: 340mg
Total Carbohydrates: 24g
Dietary Fiber: 7g
Sugar: 10g
Protein: 12g

Spinach and Mushroom Frittata

Preparation Time: 15 minutes
Cook Time: 20 minutes
Total Time: 35 minutes
Serves: 4

Ingredients:

8 large eggs
1 cup fresh spinach, chopped
1 cup mushrooms, sliced
1/2 onion, chopped
1/2 cup shredded cheese (your choice)
2 tablespoons olive oil
Salt and pepper, to taste

Directions:

_Preheat your oven to 350°F (175°C).

_In an oven-safe skillet, heat olive oil over medium heat.

_Add onions and mushrooms and sauté until they are tender.

_Add the chopped spinach and cook until wilted.

_In a bowl, whisk the eggs and season with salt and pepper.

_Pour the eggs over the vegetables in the skillet and cook for a few minutes until the edges start to set.

_Sprinkle shredded cheese on top and transfer the skillet to the preheated oven.

_Bake for about 15 minutes or until the frittata is set and slightly golden.

_Slice and serve.

Nutrition Facts:

Calories: 280
Total Fat: 20g
Saturated Fat: 7g
Cholesterol: 335mg
Sodium: 320mg
Total Carbohydrates: 5g
Dietary Fiber: 1g
Sugar: 2g
Protein: 19g

Beef and Vegetable Breakfast Stir-Fry

Preparation Time: 15 minutes
Cook Time: 15 minutes
Total Time: 30 minutes
Serves: 2

Ingredients:

8 ounces lean beef, thinly sliced
1 cup bell peppers, sliced
1 cup broccoli florets
1/2 cup cherry tomatoes, halved
2 cloves garlic, minced
2 tablespoons soy sauce
1 tablespoon olive oil
Salt and pepper, to taste

Directions:

_Heat olive oil in a large skillet over medium-high heat.
_Add the sliced beef and cook until it's no longer pink. Remove from the skillet and set aside.
_In the same skillet, add garlic, bell peppers, and broccoli. Stir-fry until they are tender-crisp.
_Add cherry tomatoes and soy sauce. Cook for a few more minutes.
_Return the cooked beef to the skillet and stir to combine.
_Season with salt and pepper.
_Serve hot.

Nutrition Facts:

Calories: 350
Total Fat: 15g
Saturated Fat: 4g
Cholesterol: 70mg
Sodium: 720mg
Total Carbohydrates: 20g
Dietary Fiber: 5g
Sugar: 7g
Protein: 30g

Pumpkin and Banana Muffins

Preparation Time: 15 minutes
Bake Time: 20 minutes
Total Time: 35 minutes
Yields: 12 muffins

Ingredients:

1 cup all-purpose flour
1/2 cup whole wheat flour
1/2 cup granulated sugar
1 teaspoon baking powder
1/2 teaspoon baking soda
1/2 teaspoon salt
1 teaspoon ground cinnamon
1/2 teaspoon ground nutmeg
1/2 cup canned pumpkin puree
2 ripe bananas, mashed
1/4 cup unsalted butter, melted
1/4 cup milk
1 large egg
1 teaspoon vanilla extract
1/2 cup chopped walnuts (optional)

Directions:

_Preheat your oven to 350°F (175°C) and line a muffin tin with paper liners.

_In a large bowl, whisk together the all-purpose flour, whole wheat flour, sugar, baking powder, baking soda, salt, cinnamon, and nutmeg.

_In another bowl, combine the pumpkin puree, mashed bananas, melted butter, milk, egg, and vanilla extract.

_Pour the wet ingredients into the dry ingredients and stir until just combined. If desired, fold in the chopped walnuts.

_Divide the batter equally among the muffin cups.

_Bake for about 20 minutes or until a toothpick inserted into the center of a muffin comes out clean.

_Let the muffins cool in the pan for a few minutes before transferring to a wire rack to cool completely.

Nutrition Facts (per muffin):

Calories: 180
Total Fat: 6g
Saturated Fat: 3g
Cholesterol: 25mg
Sodium: 230mg
Total Carbohydrates: 30g
Dietary Fiber: 3g
Sugar: 14g
Protein: 3g

Breakfast Casserole with Sausage and Spinach

Preparation Time: 20 minutes
Bake Time: 40 minutes
Total Time: 60 minutes
Serves: 6

Ingredients:

1 pound breakfast sausage
1 cup fresh spinach, chopped
6 large eggs
1 cup milk
1/2 teaspoon salt
1/4 teaspoon black pepper
2 cups shredded cheddar cheese
4 slices bread, cubed

Directions:

_Preheat your oven to 350°F (175°C) and grease a 9x13-inch baking dish.

_In a skillet, cook the breakfast sausage over medium heat, breaking it into crumbles as it cooks. Drain and set aside.

_Spread the cubed bread in the prepared baking dish.

_Sprinkle the cooked sausage and chopped spinach over the bread.

_In a bowl, whisk together the eggs, milk, salt, and pepper.

_Pour the egg mixture over the bread, sausage, and spinach.

_Top with shredded cheddar cheese.

_Cover and refrigerate for at least 30 minutes or overnight.

_Bake for 40 minutes or until the casserole is set and the top is golden brown.

Nutrition Facts (per serving):

Calories: 350
Total Fat: 22g
Saturated Fat: 10g
Cholesterol: 225mg
Sodium: 620mg
Total Carbohydrates: 16g
Dietary Fiber: 1g
Sugar: 3g
Protein: 21g

Coconut Flour Waffles

Preparation Time: 10 minutes
Cook Time: 15 minutes
Total Time: 25 minutes
Yields: 4 waffles

Ingredients:

1/2 cup coconut flour
1/2 teaspoon baking powder
1/4 teaspoon salt
4 large eggs
1/2 cup coconut milk
2 tablespoons honey
2 tablespoons coconut oil, melted
1 teaspoon vanilla extract

Directions:

_Preheat your waffle iron according to the manufacturer's instructions.

_In a bowl, whisk together coconut flour, baking powder, and salt.

_In another bowl, beat the eggs, and then add coconut milk, honey, melted coconut oil, and vanilla extract. Mix well.

_Combine the wet and dry ingredients, stirring until a smooth batter forms.

_Pour the batter onto the preheated waffle iron and cook until golden brown and crisp.

_Serve with your favorite toppings, such as fresh fruit, maple syrup, or yogurt.

Nutrition Facts (per waffle):

Calories: 220
Total Fat: 13g
Saturated Fat: 9g
Cholesterol: 190mg
Sodium: 320mg
Total Carbohydrates: 19g
Dietary Fiber: 5g
Sugar: 10g
Protein: 7g

Smoked Salmon and Asparagus Omelette

Preparation Time: 10 minutes
Cook Time: 10 minutes
Total Time: 20 minutes
Serves: 2

Ingredients:

4 large eggs
4 asparagus spears, trimmed and cut into 1-inch pieces
2 ounces smoked salmon, chopped
1/4 cup cream or milk
2 tablespoons butter
Salt and pepper, to taste
Chives, for garnish

Directions:

_In a bowl, whisk together the eggs, cream, and a pinch of salt and pepper.

_Heat 1 tablespoon of butter in a non-stick skillet over medium heat.

_Add the asparagus pieces and sauté until they are tender-crisp, about 3-4 minutes.

_Remove the asparagus from the skillet and set aside.

_In the same skillet, add the remaining tablespoon of butter.

_Pour in the egg mixture and cook, stirring gently, until the eggs are mostly set but still slightly runny on top.

_Sprinkle the chopped smoked salmon and sautéed asparagus over one-half of the omelette.

_Fold the other half over the filling.

_Cook for an additional minute until the omelette is set to your liking.

_Garnish with chives and serve hot.

Smoked Salmon and Asparagus Omelette Nutrition Facts (per serving):

Calories: 270
Total Fat: 20g
Saturated Fat: 9g
Cholesterol: 376mg
Sodium: 480mg
Total Carbohydrates: 4g
Dietary Fiber: 1g
Sugar: 1g
Protein: 19g

Avocado and Poached Egg Salad

Preparation Time: 15 minutes
Cook Time: 5 minutes
Total Time: 20 minutes
Serves: 2

Ingredients:

2 large eggs
4 cups mixed salad greens
1 ripe avocado, sliced
1/2 cup cherry tomatoes, halved
1/4 cup red onion, thinly sliced
2 tablespoons balsamic vinaigrette
Salt and pepper, to taste

Directions:

_Fill a large saucepan with water and bring it to a gentle simmer.

_Carefully crack each egg into a small cup or ramekin.

_Create a gentle whirlpool in the simmering water by stirring it with a spoon, and then slide the eggs, one at a time, into the center of the whirlpool.

_Poach the eggs for about 4-5 minutes or until the whites are set, but the yolks are still runny.

_Use a slotted spoon to remove the poached eggs from the water and place them on a plate lined with paper towels.

_In a large bowl, combine the mixed salad greens, sliced avocado, cherry tomatoes, and red onion.

_Drizzle the balsamic vinaigrette over the salad and toss gently to coat.

_Divide the salad between two plates and top each with a poached egg.

_Season with salt and pepper.

_Serve immediately.

Avocado and Poached Egg Salad Nutrition Facts (per serving):

Calories: 290
Total Fat: 21g
Saturated Fat: 4g
Cholesterol: 186mg
Sodium: 220mg
Total Carbohydrates: 20g
Dietary Fiber: 9g
Sugar: 4g
Protein: 10g

Beef and Sweet Potato Hash

Preparation Time: 15 minutes
Cook Time: 25 minutes
Total Time: 40 minutes
Serves: 4

Ingredients:

1 pound ground beef
2 medium sweet potatoes, peeled and diced
1 onion, diced
2 cloves garlic, minced
1 red bell pepper, diced
1 teaspoon paprika
1/2 teaspoon cumin
Salt and black pepper, to taste
2 tablespoons olive oil
Fresh parsley for garnish
Fried or poached eggs (optional)

Directions:

_Heat the olive oil in a large skillet over medium heat.

_Add the diced sweet potatoes and cook, stirring occasionally, until they start to brown and become tender, about 10-15 minutes.

_Push the sweet potatoes to one side of the skillet and add the ground beef to the other side.

_Cook the ground beef, breaking it into crumbles with a spatula, until it's browned and cooked through.

_Add the diced onions, garlic, and red bell pepper to the skillet and cook for an additional 5 minutes or until the vegetables are softened.

_Season the mixture with paprika, cumin, salt, and black pepper.

_Cook for another 2-3 minutes to allow the flavors to meld.

_If desired, serve with fried or poached eggs on top.

_Garnish with fresh parsley.

_Serve hot.

Nutrition Facts (per serving, serves 4 without eggs):

Calories: 340
Total Fat: 14g
Saturated Fat: 5g
Cholesterol: 75mg
Sodium: 370mg
Total Carbohydrates: 26g
Dietary Fiber: 4g
Sugar: 7g
Protein: 25g

Blueberry and Almond Smoothie

Preparation Time: 5 minutes
Total Time: 5 minutes
Serves: 2

Ingredients:

1 cup fresh or frozen blueberries
1 ripe banana
1/2 cup Greek yogurt
1/4 cup almond butter
1 cup almond milk
1 tablespoon honey (optional)
Ice cubes (if using fresh blueberries)
Almond slices for garnish (optional)

Directions:

_Place the blueberries, banana, Greek yogurt, almond butter, almond milk, and honey (if using) in a blender.

_If you're using fresh blueberries, add a few ice cubes to the blender for a colder smoothie.

_Blend until smooth and creamy.

_Taste and adjust the sweetness if necessary by adding more honey.

_Pour into glasses, garnish with almond slices if desired.

_Serve immediately.

Nutrition Facts (per serving, serves 2):

Calories: 340
Total Fat: 16g
Saturated Fat: 1g
Cholesterol: 3mg
Sodium: 160mg
Total Carbohydrates: 43g
Dietary Fiber: 6g
Sugar: 25g
Protein: 11g

Grilled Chicken Salad

Preparation Time: 15 minutes
Cook Time: 15 minutes
Total Time: 30 minutes
Serves: 4

Ingredients:

2 boneless, skinless chicken breasts
6 cups mixed salad greens
1 cucumber, sliced
1 cup cherry tomatoes, halved
1/2 red onion, thinly sliced
1/4 cup Kalamata olives, pitted
1/4 cup crumbled feta cheese
1/4 cup extra-virgin olive oil
2 tablespoons balsamic vinegar
1 teaspoon Dijon mustard
Salt and black pepper to taste

Directions:

_Preheat the grill to medium-high heat.

_Season the chicken breasts with salt and pepper.

_Grill the chicken for about 6-8 minutes per side, or until it reaches an internal temperature of 165°F (75°C).

_Remove the chicken from the grill and let it rest for a few minutes before slicing it into strips.

_In a large salad bowl, combine the mixed greens, cucumber, cherry tomatoes, red onion, Kalamata olives, and feta cheese.

_In a small bowl, whisk together the extra-virgin olive oil, balsamic vinegar, Dijon mustard, salt, and black pepper to make the dressing.

_Drizzle the dressing over the salad and toss to coat.

_Top the salad with the grilled chicken strips.

_Serve immediately.

Nutrition Facts (per serving, serves 4):

Calories: 320
Total Fat: 20g
Saturated Fat: 4g
Cholesterol: 80mg
Sodium: 420mg
Total Carbohydrates: 10g
Dietary Fiber: 3g
Sugar: 4g
Protein: 25g

Tuna Salad

Preparation Time: 10 minutes
Total Time: 10 minutes
Serves: 4

Ingredients:

2 cans (5 ounces each) tuna, drained
1/2 cup mayonnaise
1/4 cup diced celery
1/4 cup diced red onion
1/4 cup diced dill pickles
1 tablespoon Dijon mustard
Salt and black pepper to taste
Lettuce leaves for serving
Sliced tomatoes for serving

Directions:

_In a mixing bowl, combine the drained tuna, mayonnaise, diced celery, diced red onion, diced dill pickles, and Dijon mustard.

_Stir until all ingredients are well combined.

_Season the tuna salad with salt and black pepper to taste. Adjust the seasonings as needed.

_To serve, place lettuce leaves on a plate and top with a scoop of tuna salad.

_Garnish with sliced tomatoes.

Nutrition Facts (per serving, serves 4):

Calories: 280
Total Fat: 22g
Saturated Fat: 3g
Cholesterol: 35mg
Sodium: 780mg
Total Carbohydrates: 2g
Dietary Fiber: 1g
Sugar: 1g
Protein: 21g

Salmon with Roasted Vegetables

Preparation Time: 15 minutes
Cook Time: 20 minutes
Total Time: 35 minutes
Serves: 4

Ingredients:

4 salmon fillets
2 cups broccoli florets
2 cups cauliflower florets
2 cups cherry tomatoes
1 red bell pepper, sliced
1 red onion, sliced
4 cloves garlic, minced
3 tablespoons olive oil
1 teaspoon dried oregano
1 teaspoon dried thyme
Salt and black pepper to taste
Fresh lemon wedges for serving

Directions:

_Preheat your oven to 400°F (200°C).

_In a large bowl, combine the broccoli florets, cauliflower florets, cherry tomatoes, red bell pepper, red onion, and minced garlic.

_Drizzle the olive oil over the vegetables and season with dried oregano, dried thyme, salt, and black pepper. Toss to coat the vegetables evenly.

_Place the salmon fillets on a baking sheet and surround them with the seasoned vegetables.

_Roast in the preheated oven for about 20 minutes or until the salmon is cooked through and the vegetables are tender.

_Serve the salmon and roasted vegetables with fresh lemon wedges.

Nutrition Facts (per serving, serves 4):

Calories: 370
Total Fat: 20g
Saturated Fat: 3g
Cholesterol: 85mg
Sodium: 180mg
Total Carbohydrates: 15g
Dietary Fiber: 5g
Sugar: 6g
Protein: 32g

Beef Stir-Fry with Vegetables

Preparation Time: 15 minutes
Cook Time: 15 minutes
Total Time: 30 minutes
Serves: 4

Ingredients:

1 pound beef sirloin or flank steak, thinly sliced
2 cups broccoli florets
1 red bell pepper, sliced
1 yellow bell pepper, sliced
1 cup snap peas, trimmed
1 carrot, thinly sliced
4 cloves garlic, minced
1/4 cup low-sodium soy sauce
2 tablespoons oyster sauce
1 tablespoon sesame oil
1 tablespoon cornstarch
1 teaspoon ginger, minced
1/2 teaspoon red pepper flakes (optional)
2 tablespoons vegetable oil
Cooked brown rice for serving

Directions:

_In a small bowl, whisk together the low-sodium soy sauce, oyster sauce, sesame oil, cornstarch, minced ginger, and red pepper flakes (if using). Set aside.

_Heat 1 tablespoon of vegetable oil in a wok or large skillet over high heat.

_Add the thinly sliced beef and stir-fry for about 3-4 minutes or until it's no longer pink. Remove the beef from the wok and set it aside.

_Heat the remaining 1 tablespoon of vegetable oil in the wok.

_Add the minced garlic and stir-fry for about 30 seconds until fragrant.

_Add the broccoli florets, red and yellow bell peppers, snap peas, and carrot. Stir-fry for about 4-5 minutes or until the vegetables are tender-crisp.

_Return the cooked beef to the wok and pour the sauce over the beef and vegetables. Cook for an additional 2-3 minutes, stirring to coat everything in the sauce.

_Serve the beef stir-fry over cooked brown rice.

Nutrition Facts (per serving, serves 4):

Calories: 350
Total Fat: 15g
Saturated Fat: 3g
Cholesterol: 70mg
Sodium: 750mg
Total Carbohydrates: 24g
Dietary Fiber: 4g
Sugar: 6g
Protein: 30g

Turkey and Avocado Lettuce Wraps

Preparation Time: 15 minutes
Total Time: 15 minutes
Serves: 4

Ingredients:

1 pound ground turkey
1 tablespoon olive oil
1 small onion, diced
2 cloves garlic, minced
1 teaspoon ground cumin
1/2 teaspoon chili powder
1/4 teaspoon paprika
Salt and black pepper to taste
1 avocado, diced
1 cup cherry tomatoes, halved
1/4 cup fresh cilantro, chopped
Juice of 1 lime
1 head of iceberg lettuce, leaves separated

Directions:

_In a large skillet, heat the olive oil over medium heat.

_Add the diced onion and cook for 2-3 minutes until it becomes translucent.

_Add the minced garlic and cook for an additional 30 seconds until fragrant.

_Add the ground turkey and cook, breaking it up with a spoon, until it's browned and cooked through.

_Stir in the ground cumin, chili powder, paprika, salt, and black pepper. Cook for another 2-3 minutes to let the flavors meld.

_In a separate bowl, combine the diced avocado, cherry tomatoes, chopped cilantro, and lime juice to make the salsa.

_To serve, spoon the turkey mixture into individual iceberg lettuce leaves and top with the avocado salsa.

_Fold the lettuce leaves around the filling like a taco and enjoy.

Nutrition Facts (per serving, serves 4):

Calories: 240
Total Fat: 14g
Saturated Fat: 2g
Cholesterol: 55mg
Sodium: 350mg
Total Carbohydrates: 12g
Dietary Fiber: 5g
Sugar: 4g
Protein: 18g

Spinach and Chicken Soup

Preparation Time: 10 minutes
Cook Time: 25 minutes
Total Time: 35 minutes
Serves: 4

Ingredients:

2 boneless, skinless chicken breasts, diced
1 tablespoon olive oil
1 onion, finely chopped
2 carrots, diced
2 celery stalks, diced
3 cloves garlic, minced
6 cups chicken broth
1 cup spinach leaves
1 teaspoon dried thyme
Salt and black pepper to taste
Fresh parsley for garnish

Directions:

_In a large pot, heat the olive oil over medium heat.

_Add the chopped onions, carrots, and celery. Cook for about 5 minutes or until the vegetables begin to soften.

_Add the minced garlic and diced chicken breasts. Cook until the chicken is no longer pink, about 5 minutes.

_Pour in the chicken broth and add the dried thyme, salt, and black pepper. Bring the soup to a boil.

_Reduce the heat and let the soup simmer for about 15-20 minutes or until the chicken is fully cooked.

_Stir in the spinach leaves and cook for an additional 2 minutes until wilted.

_Ladle the soup into bowls, garnish with fresh parsley, and serve.

Nutrition Facts (per serving, serves 4):

Calories: 200
Total Fat: 4g
Saturated Fat: 1g
Cholesterol: 55mg
Sodium: 800mg
Total Carbohydrates: 11g
Dietary Fiber: 2g
Sugar: 4g
Protein: 28g

Shrimp and Vegetable Stir-Fry

Preparation Time: 15 minutes
Cook Time: 10 minutes
Total Time: 25 minutes
Serves: 4

Ingredients:

1 pound large shrimp, peeled and deveined
2 tablespoons soy sauce
1 tablespoon oyster sauce
1 teaspoon honey
1 tablespoon vegetable oil
2 cloves garlic, minced
1 red bell pepper, sliced
1 yellow bell pepper, sliced
1 cup snap peas, trimmed
1 cup broccoli florets
1 carrot, thinly sliced
1/2 cup cashews (optional)
Cooked brown rice for serving

Directions:

_In a small bowl, whisk together the soy sauce, oyster sauce, and honey. Set aside.

_Heat the vegetable oil in a large wok or skillet over high heat.

_Add the minced garlic and stir-fry for about 30 seconds until fragrant.

_Add the red and yellow bell peppers, snap peas, broccoli, and carrot. Stir-fry for about 4-5 minutes until the vegetables are tender-crisp.

_Add the peeled shrimp and stir-fry for about 2-3 minutes until they turn pink and opaque.

_Pour the sauce over the shrimp and vegetables. Stir to coat everything evenly.

_If desired, stir in the cashews for an added crunch.

_Serve the shrimp and vegetable stir-fry over cooked brown rice.

Nutrition Facts (per serving, serves 4):

Calories: 250
Total Fat: 10g
Saturated Fat: 2g
Cholesterol: 150mg
Sodium: 600mg
Total Carbohydrates: 18g
Dietary Fiber: 4g
Sugar: 6g
Protein: 22g

Cabbage and Ground Beef Stir-Fry

Preparation Time: 15 minutes
Cook Time: 15 minutes
Total Time: 30 minutes
Serves: 4
Ingredients:

1 pound ground beef
1 small green cabbage, thinly sliced
1 onion, chopped
3 cloves garlic, minced
2 tablespoons soy sauce
1 tablespoon sesame oil
1 teaspoon ginger, minced
Salt and black pepper to taste
Green onions for garnish (optional)

Directions:

_In a large skillet, cook the ground beef over medium-high heat until browned. Remove any excess fat.
_Add the chopped onions, garlic, and ginger. Cook for 2-3 minutes until the onions are translucent.
_Stir in the thinly sliced cabbage and cook for another 5-7 minutes until the cabbage is tender.
_Drizzle with soy sauce and sesame oil. Season with salt and black pepper. Stir well to combine.
_Cook for an additional 2 minutes to heat the sauce through.
_Garnish with green onions if desired and serve.

Nutrition Facts (per serving, serves 4):

Calories: 280
Total Fat: 18g
Saturated Fat: 6g
Cholesterol: 70mg
Sodium: 600mg
Total Carbohydrates: 10g
Dietary Fiber: 4g
Sugar: 6g
Protein: 20g

Mixed Greens Salad with Grilled Steak

Preparation Time: 15 minutes
Cook Time: 10 minutes
Total Time: 25 minutes
Serves: 4

Ingredients:

1 pound flank steak
8 cups mixed greens (lettuce, spinach, arugula, etc.)
1 red onion, thinly sliced
1 cup cherry tomatoes, halved
1/4 cup crumbled blue cheese
1/4 cup balsamic vinaigrette dressing
Salt and black pepper to taste

Directions:

_Preheat your grill or grill pan to high heat.
_Season the flank steak with salt and black pepper.
_Grill the steak for about 4-5 minutes on each side for medium-rare (adjust time for desired doneness).
_Remove the steak from the grill, let it rest for 5 minutes, then thinly slice it against the grain.
_In a large bowl, combine the mixed greens, red onion, cherry tomatoes, and crumbled blue cheese.
_Drizzle with balsamic vinaigrette dressing and toss to combine.
_Divide the salad among serving plates and top with the grilled steak slices.

Nutrition Facts (per serving, serves 4):

Calories: 350
Total Fat: 18g
Saturated Fat: 7g
Cholesterol: 75mg
Sodium: 400mg
Total Carbohydrates: 12g
Dietary Fiber: 3g
Sugar: 6g
Protein: 30g

Baked Turkey Meatballs with Spaghetti Squash

Preparation Time: 20 minutes
Cook Time: 40 minutes
Total Time: 60 minutes
Serves: 4

Ingredients:

1 pound ground turkey
1/2 cup breadcrumbs (gluten-free if desired)
1/4 cup grated Parmesan cheese
1 egg
2 cloves garlic, minced
1/4 cup fresh parsley, chopped
Salt and black pepper to taste
1 spaghetti squash, halved and seeded
2 cups marinara sauce
1/4 cup shredded mozzarella cheese
Fresh basil for garnish

Directions:

_Preheat your oven to 375°F (190°C).

_In a bowl, combine the ground turkey, breadcrumbs, Parmesan cheese, egg, minced garlic, chopped parsley, salt, and black pepper. Mix until well combined.

_Form the mixture into meatballs and place them on a baking sheet.

_Bake in the preheated oven for 20-25 minutes or until the meatballs are cooked through.

_While the meatballs are baking, microwave the spaghetti squash halves for about 10 minutes until the flesh is tender.
_Use a fork to scrape the spaghetti squash into strands.

_In an ovenproof dish, layer the spaghetti squash, marinara sauce, and baked turkey meatballs. Top with shredded mozzarella cheese.

_Bake for an additional 15 minutes until the cheese is melted and bubbly.

_Garnish with fresh basil and serve.

Nutrition Facts (per serving, serves 4):

Calories: 320
Total Fat: 14g
Saturated Fat: 5g
Cholesterol: 100mg
Sodium: 600mg
Total Carbohydrates: 21g
Dietary Fiber: 6g
Sugar: 9g
Protein: 26g

Grilled Pork Chops with Sautéed Zucchini

Preparation Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes
Serves: 4

Ingredients:

4 boneless pork chops
4 small zucchinis, sliced
2 cloves garlic, minced
2 tablespoons olive oil
1 teaspoon dried thyme
1 teaspoon dried rosemary
Salt and black pepper to taste
Fresh parsley for garnish (optional)

Directions:

_Preheat your grill to medium-high heat.

_In a bowl, combine the minced garlic, dried thyme, dried rosemary, salt, black pepper, and 1 tablespoon of olive oil.

_Brush the pork chops with the herb mixture.

_Grill the pork chops for about 4-5 minutes on each side or until they reach your desired level of doneness.

_While the pork chops are grilling, heat the remaining olive oil in a skillet over medium heat.

_Add the sliced zucchinis to the skillet and sauté for about 5 minutes or until they are tender and slightly browned.

_Season the zucchinis with salt and black pepper.

_Serve the grilled pork chops with the sautéed zucchini.

_Garnish with fresh parsley if desired.

Nutrition Facts (per serving, serves 4):

Calories: 320
Total Fat: 18g
Saturated Fat: 4g
Cholesterol: 85mg
Sodium: 95mg
Total Carbohydrates: 8g
Dietary Fiber: 2g
Sugar: 4g
Protein: 30g

Baked Cod with Steamed Broccoli

Preparation Time: 10 minutes
Cook Time: 15 minutes
Total Time: 25 minutes
Serves: 4

Ingredients:

4 cod fillets
4 cups broccoli florets
2 cloves garlic, minced
2 tablespoons olive oil
1 lemon, sliced
1 teaspoon dried oregano
Salt and black pepper to taste
Fresh dill for garnish (optional)

Directions:

_Preheat your oven to 375°F (190°C).
_In a baking dish, arrange the cod fillets and broccoli florets.
_Drizzle with olive oil and sprinkle minced garlic, dried oregano, salt, and black pepper.
_Place lemon slices on top.
_Cover the baking dish with aluminum foil.
_Bake for 15 minutes or until the cod flakes easily with a fork.
_Remove the foil and broil for an additional 2-3 minutes to lightly brown the top.
_Garnish with fresh dill if desired.

Nutrition Facts (per serving, serves 4):

Calories: 220
Total Fat: 9g
Saturated Fat: 1.5g
Cholesterol: 60mg
Sodium: 100mg
Total Carbohydrates: 9g
Dietary Fiber: 4g
Sugar: 2g
Protein: 25g

Baked Salmon with Asparagus

Preparation Time: 10 minutes
Cook Time: 15 minutes
Total Time: 25 minutes
Serves: 4

Ingredients:

4 salmon fillets
1 bunch asparagus spears, trimmed
2 cloves garlic, minced
2 tablespoons olive oil
1 lemon, sliced
1 teaspoon dried thyme
Salt and black pepper to taste
Fresh parsley for garnish (optional)

Directions:

_Preheat your oven to 375°F (190°C).
_In a baking dish, arrange the salmon fillets and asparagus spears.
_Drizzle with olive oil and sprinkle minced garlic, dried thyme, salt, and black pepper.
_Place lemon slices on top.
_Bake for 15 minutes or until the salmon flakes easily with a fork.
_Garnish with fresh parsley if desired.

Nutrition Facts (per serving, serves 4):

Calories: 330
Total Fat: 21g
Saturated Fat: 3.5g
Cholesterol: 80mg
Sodium: 110mg
Total Carbohydrates: 6g
Dietary Fiber: 3g
Sugar: 2g
Protein: 30g

Sweet Potato and Bacon Hash

Preparation Time: 15 minutes
Cook Time: 20 minutes
Total Time: 35 minutes
Serves: 4

Ingredients:

2 large sweet potatoes, peeled and diced
6 slices bacon, chopped
1 onion, chopped
1 red bell pepper, chopped
2 cloves garlic, minced
1 teaspoon paprika
1/2 teaspoon dried thyme
Salt and black pepper to taste
Fresh parsley for garnish (optional)

Directions:

_In a large skillet, cook the chopped bacon over medium heat until it becomes crispy. Remove the bacon from the skillet and set it aside on paper towels.

_In the same skillet with the bacon grease, add the diced sweet potatoes and cook for about 10 minutes, or until they are tender and slightly crispy, stirring occasionally. Remove the sweet potatoes from the skillet and set them aside.

_In the same skillet, add a little olive oil if needed. Add the chopped onion and red bell pepper and cook for 3-4 minutes until they soften.

_Stir in the minced garlic, paprika, dried thyme, salt, and black pepper. Cook for another minute until fragrant.

_Return the cooked sweet potatoes and bacon to the skillet and mix everything together.

_Cook for an additional 2-3 minutes to heat everything through.

_Garnish with fresh parsley if desired and serve.

Nutrition Facts (per serving, serves 4):

Calories: 250
Total Fat: 9g
Saturated Fat: 3g
Cholesterol: 15mg
Sodium: 400mg
Total Carbohydrates: 35g
Dietary Fiber: 6g
Sugar: 8g
Protein: 8g

Omelette with Mushrooms and Onions

Preparation Time: 10 minutes
Cook Time: 10 minutes
Total Time: 20 minutes
Serves: 2

Ingredients:

4 large eggs
1 cup mushrooms, sliced
1/2 onion, chopped
2 cloves garlic, minced
2 tablespoons olive oil
1/4 cup shredded cheese (your choice)
Salt and black pepper to taste
Fresh chives for garnish (optional)

Directions:

_In a bowl, beat the eggs until well combined. Season with salt and black pepper.

_Heat 1 tablespoon of olive oil in a non-stick skillet over medium heat.

_Add the chopped onion and sliced mushrooms and cook for about 5 minutes until they are tender and lightly browned.

_Stir in the minced garlic and cook for another minute until fragrant.

_Remove the mushroom mixture from the skillet and set it aside.

_In the same skillet, heat the remaining olive oil.

_Pour the beaten eggs into the skillet and cook for 2-3 minutes or until the edges begin to set.

_Sprinkle the mushroom and onion mixture over one half of the omelette. Add the shredded cheese.

_Fold the other half of the omelette over the filling and cook for an additional 2-3 minutes until the cheese is melted and the omelette is fully cooked.

_Garnish with fresh chives if desired and serve.

Nutrition Facts (per serving, serves 2):

Calories: 320
Total Fat: 24g
Saturated Fat: 6g
Cholesterol: 390mg
Sodium: 240mg
Total Carbohydrates: 9g
Dietary Fiber: 2g
Sugar: 3g
Protein: 15g

Grilled Lemon Garlic Chicken

Preparation Time: 10 minutes
Cook Time: 15 minutes
Total Time: 25 minutes
Serves: 4

Ingredients:

4 boneless, skinless chicken breasts
3 cloves garlic, minced
Zest and juice of 1 lemon
2 tablespoons olive oil
1 teaspoon dried oregano
Salt and black pepper to taste
Fresh parsley for garnish (optional)

Directions:

_In a bowl, combine the minced garlic, lemon zest, lemon juice, olive oil, dried oregano, salt, and black pepper.

_Place the chicken breasts in a resealable plastic bag or shallow dish. Pour the marinade over the chicken.

_Seal the bag or cover the dish and refrigerate for at least 30 minutes, or longer if you have time.

_Preheat your grill to medium-high heat.

_Remove the chicken from the marinade and grill for about 6-7 minutes per side, or until the internal temperature reaches 165°F (75°C) and the chicken is no longer pink in the center.

_Once done, remove from the grill and let the chicken rest for a few minutes before slicing.

_Garnish with fresh parsley if desired and serve.

Nutrition Facts (per serving, serves 4):

Calories: 250
Total Fat: 10g
Saturated Fat: 2g
Cholesterol: 85mg
Sodium: 320mg
Total Carbohydrates: 3g
Dietary Fiber: 1g
Sugar: 1g
Protein: 35g

Baked Salmon with Dill and Asparagus

Preparation Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes
Serves: 4

Ingredients:

4 salmon fillets
1 bunch of asparagus, ends trimmed
3 tablespoons olive oil
2 cloves garlic, minced
2 tablespoons fresh dill, chopped
Zest and juice of 1 lemon
Salt and black pepper to taste
Lemon slices for garnish (optional)

Directions:

_Preheat your oven to 400°F (200°C).

_In a bowl, combine the minced garlic, fresh dill, lemon zest, lemon juice, and 2 tablespoons of olive oil.

_Place the salmon fillets and trimmed asparagus on a baking sheet. Drizzle them with the remaining 1 tablespoon of olive oil, then season with salt and black pepper.

_Brush the dill and lemon mixture over the salmon and asparagus.

_Bake for about 15-20 minutes or until the salmon easily flakes with a fork and the asparagus is tender.

_Garnish with lemon slices if desired and serve.

Nutrition Facts (per serving, serves 4):

Calories: 350
Total Fat: 20g
Saturated Fat: 3g
Cholesterol: 95mg
Sodium: 140mg
Total Carbohydrates: 5g
Dietary Fiber: 3g
Sugar: 2g
Protein: 35g

Beef and Vegetable Stir-Fry

Preparation Time: 15 minutes
Cook Time: 15 minutes
Total Time: 30 minutes
Serves: 4

Ingredients:

1 pound flank steak, thinly sliced
2 cups broccoli florets
1 red bell pepper, sliced
1 yellow bell pepper, sliced
1 cup snow peas
1/2 cup sliced carrots
3 cloves garlic, minced
1/4 cup low-sodium soy sauce
2 tablespoons oyster sauce
1 tablespoon honey
1 tablespoon cornstarch
2 tablespoons vegetable oil
Sesame seeds for garnish (optional)
Sliced green onions for garnish (optional)

Directions:

_In a small bowl, whisk together the soy sauce, oyster sauce, honey, and cornstarch. Set the sauce aside.

_Heat 1 tablespoon of vegetable oil in a large skillet or wok over high heat.

_Add the thinly sliced flank steak and stir-fry for about 2-3 minutes or until it's no longer pink. Remove the beef from the skillet and set it aside.

_In the same skillet, add the remaining 1 tablespoon of vegetable oil.

_Add the minced garlic and stir-fry for about 30 seconds.

_Add the broccoli, red bell pepper, yellow bell pepper, snow peas, and carrots. Stir-fry for about 3-4 minutes or until the vegetables are tender-crisp.

_Return the cooked beef to the skillet.

_Pour the sauce over the beef and vegetables. Stir-fry for an additional 2-3 minutes until everything is heated through and the sauce has thickened.

_Garnish with sesame seeds and sliced green onions if desired.

_Serve the stir-fry hot over steamed rice or noodles.

Nutrition Facts (per serving, serves 4):

Calories: 350
Total Fat: 14g
Saturated Fat: 3g
Cholesterol: 60mg
Sodium: 850mg
Total Carbohydrates: 27g
Dietary Fiber: 4g
Sugar: 9g
Protein: 30g

Roasted Turkey with Butternut Squash

Preparation Time: 15 minutes
Cook Time: 1 hour
Total Time: 1 hour 15 minutes
Serves: 4

Ingredients:

1 whole turkey (about 12 pounds), thawed and giblets removed
1 butternut squash, peeled and cubed
3 tablespoons olive oil
1 tablespoon dried sage
Salt and black pepper to taste
4 cloves garlic, minced
1 lemon, sliced
Fresh sage leaves for garnish (optional)

Directions:

_Preheat your oven to 325°F (160°C).

_In a bowl, combine the olive oil, dried sage, minced garlic, salt, and black pepper.

_Rub the turkey with this mixture, both on the outside and inside the cavity.

_Place the cubed butternut squash in the bottom of a roasting pan.

_Set the turkey on top of the butternut squash.

_Place lemon slices and fresh sage leaves inside the turkey cavity.

_Roast the turkey for about 20 minutes per pound or until a meat thermometer inserted into the thickest part of the thigh registers 165°F (75°C).

_Cover the turkey with aluminum foil and let it rest for about 15-20 minutes before carving.

Nutrition Facts (per serving, serves 4):

Calories: 500
Total Fat: 23g
Saturated Fat: 6g
Cholesterol: 200mg
Sodium: 300mg
Total Carbohydrates: 15g
Dietary Fiber: 4g
Sugar: 4g
Protein: 55g

Garlic Shrimp with Zucchini Noodles

Preparation Time: 10 minutes
Cook Time: 10 minutes
Total Time: 20 minutes
Serves: 4

Ingredients:

1 pound large shrimp, peeled and deveined
4 zucchinis, spiralized into noodles
4 cloves garlic, minced
2 tablespoons olive oil
1 teaspoon red pepper flakes (adjust to your spice preference)
Zest and juice of 1 lemon
Salt and black pepper to taste
Fresh parsley for garnish (optional)

Directions:

_In a large skillet, heat the olive oil over medium heat.

_Add the minced garlic and red pepper flakes. Sauté for about 1 minute or until fragrant.

_Add the shrimp to the skillet and cook for 2-3 minutes per side or until they turn pink and opaque.
_Remove the cooked shrimp from the skillet and set them aside.

_In the same skillet, add the spiralized zucchini noodles. Sauté for about 2-3 minutes or until they are tender but still crisp.

_Return the cooked shrimp to the skillet and stir in the lemon zest and juice. Season with salt and black pepper.

_Cook for an additional 2 minutes to heat everything through.

_Garnish with fresh parsley if desired.

_Serve hot.

Nutrition Facts (per serving, serves 4):

Calories: 250
Total Fat: 10g
Saturated Fat: 2g
Cholesterol: 200mg
Sodium: 250mg
Total Carbohydrates: 10g
Dietary Fiber: 2g
Sugar: 4g
Protein: 30g

Lemon Herb Grilled Swordfish

Preparation Time: 10 minutes
Cook Time: 10 minutes
Total Time: 20 minutes
Serves: 4

Ingredients:

4 swordfish steaks (6-8 ounces each)
1/4 cup fresh lemon juice
2 cloves garlic, minced
2 tablespoons fresh parsley, chopped
1 tablespoon fresh thyme, chopped
2 tablespoons olive oil
Salt and black pepper to taste
Lemon wedges for serving
Fresh herbs for garnish (optional)

Directions:

_In a bowl, whisk together the lemon juice, minced garlic, chopped parsley, chopped thyme, and olive oil to create the marinade.

_Season the swordfish steaks with salt and black pepper.

_Place the swordfish steaks in a shallow dish and pour the marinade over them. Make sure the steaks are well coated.

_Cover and refrigerate for about 30 minutes, allowing the swordfish to marinate.

_Preheat your grill to medium-high heat.

_Remove the swordfish steaks from the marinade and grill them for about 4-5 minutes per side, or until the fish is cooked through and has grill marks.

_Remove the swordfish from the grill and let it rest for a few minutes.

_Serve with lemon wedges and garnish with fresh herbs if desired.

Nutrition Facts (per serving, serves 4):

Calories: 280
Total Fat: 14g
Saturated Fat: 2g
Cholesterol: 120mg
Sodium: 120mg
Total Carbohydrates: 3g
Dietary Fiber: 1g
Sugar: 1g
Protein: 34g

Pan-Seared Steak with Sautéed Spinach

Preparation Time: 10 minutes
Cook Time: 15 minutes
Total Time: 25 minutes
Serves: 4

Ingredients:

4 boneless ribeye or sirloin steaks (8-10 ounces each)
2 tablespoons olive oil
Salt and black pepper to taste
2 cloves garlic, minced
1 teaspoon fresh rosemary, minced
1 teaspoon fresh thyme, minced
8 cups fresh baby spinach
1 lemon, zested and juiced
Lemon wedges for serving
Fresh herbs for garnish (optional)

Directions:

_Remove the steaks from the refrigerator about 30 minutes before cooking to bring them to room temperature.

_Season the steaks generously with salt and black pepper.

_In a skillet, heat the olive oil over medium-high heat.

_Add the steaks to the skillet and cook for about 4-5 minutes per side for medium-rare, or to your desired level of doneness.

_Remove the steaks from the skillet and let them rest for a few minutes.

_In the same skillet, add the minced garlic, rosemary, and thyme. Sauté for about 1 minute until fragrant.

_Add the fresh baby spinach and cook for about 2-3 minutes until wilted.

_Stir in the lemon zest and juice. Season with salt and black pepper.

_Serve the sautéed spinach alongside the pan-seared steaks with lemon wedges and garnish with fresh herbs if desired.

Nutrition Facts (per serving, serves 4):

Calories: 380
Total Fat: 25g
Saturated Fat: 7g
Cholesterol: 80mg
Sodium: 130mg
Total Carbohydrates: 5g
Dietary Fiber: 2g
Sugar: 1g
Protein: 35g

Baked Chicken Thighs with Brussels Sprouts

Preparation Time: 10 minutes
Cook Time: 40 minutes
Total Time: 50 minutes
Serves: 4

Ingredients:

4 bone-in, skin-on chicken thighs
1 pound Brussels sprouts, trimmed and halved
2 tablespoons olive oil
4 cloves garlic, minced
1 teaspoon dried thyme
Salt and black pepper to taste
1 lemon, sliced
Fresh thyme sprigs for garnish (optional)

Directions:

_Preheat your oven to 425°F (220°C).

_In a large bowl, combine the Brussels sprouts, olive oil, minced garlic, dried thyme, salt, and black pepper. Toss to coat the Brussels sprouts.

_Season the chicken thighs with salt and black pepper.

_Place the chicken thighs, skin-side up, on a baking sheet lined with parchment paper.

_Distribute the Brussels sprouts around the chicken on the baking sheet.

_Lay lemon slices over the chicken thighs.

_Bake in the preheated oven for about 35-40 minutes, or until the chicken reaches an internal temperature of 165°F (74°C) and the Brussels sprouts are tender and caramelized.

_Garnish with fresh thyme sprigs if desired and serve.

Nutrition Facts (per serving, serves 4):

Calories: 380
Total Fat: 24g
Saturated Fat: 6g
Cholesterol: 140mg
Sodium: 180mg
Total Carbohydrates: 10g
Dietary Fiber: 4g
Sugar: 2g
Protein: 32g

Spicy Pork Tenderloin with Cauliflower Rice

Preparation Time: 15 minutes
Cook Time: 25 minutes
Total Time: 40 minutes
Serves: 4

Ingredients:

1 pork tenderloin (about 1 pound)
2 tablespoons olive oil
1 teaspoon chili powder
1/2 teaspoon smoked paprika
1/2 teaspoon cayenne pepper
1/2 teaspoon garlic powder
Salt and black pepper to taste
1 medium head cauliflower, riced
1 red bell pepper, diced
1/2 cup diced red onion
2 cloves garlic, minced
Fresh cilantro for garnish (optional)

Directions:

_Preheat your oven to 425°F (220°C).

_In a small bowl, combine the chili powder, smoked paprika, cayenne pepper, garlic powder, salt, and black pepper.

_Rub this spice mixture over the pork tenderloin.

_In an ovenproof skillet, heat 1 tablespoon of olive oil over medium-high heat.

_Sear the pork tenderloin in the skillet until browned on all sides, about 4-5 minutes.

_Transfer the skillet to the preheated oven and roast for about 15-20 minutes, or until the pork reaches an internal temperature of 145°F (63°C). Remove from the oven and let the pork rest for a few minutes.

_While the pork is roasting, heat the remaining 1 tablespoon of olive oil in another skillet. Add the diced red onion and red bell pepper, and sauté for about 4-5 minutes until softened.

_Add the minced garlic and cauliflower rice, and cook for another 4-5 minutes until the cauliflower is tender and heated through.

_Slice the pork tenderloin and serve it with the spicy cauliflower rice. Garnish with fresh cilantro if desired.

Nutrition Facts (per serving, serves 4):

Calories: 320
Total Fat: 12g
Saturated Fat: 2g
Cholesterol: 75mg
Sodium: 120mg
Total Carbohydrates: 15g
Dietary Fiber: 6g
Sugar: 5g
Protein: 30g

Grilled Lamb Chops with Mint Pesto

Preparation Time: 15 minutes
Cook Time: 10 minutes
Total Time: 25 minutes
Serves: 4

Ingredients:

For the Lamb Chops:

8 lamb loin chops
2 tablespoons olive oil
2 cloves garlic, minced
2 teaspoons dried oregano
Salt and black pepper to taste
For the Mint Pesto:

2 cups fresh mint leaves
1/2 cup fresh parsley leaves
1/4 cup pine nuts
1/4 cup grated Parmesan cheese
2 cloves garlic
1/2 cup extra-virgin olive oil
Juice of 1 lemon
Salt and black pepper to taste

Directions:

_Preheat your grill to medium-high heat.

_In a bowl, combine the olive oil, minced garlic, dried oregano, salt, and black pepper. Rub this mixture over the lamb chops.

_Grill the lamb chops for about 3-4 minutes per side for medium-rare, or adjust the cooking time to your desired level of doneness.

_While the lamb chops are grilling, prepare the mint pesto. In a food processor, combine the mint leaves, parsley leaves, pine nuts, grated Parmesan cheese, garlic, olive oil, lemon juice, salt, and black pepper. Pulse until you have a smooth pesto.

_Serve the grilled lamb chops with a drizzle of the mint pesto.

Nutrition Facts (per serving, serves 4):

Calories: 420
Total Fat: 33g
Saturated Fat: 8g
Cholesterol: 95mg
Sodium: 240mg
Total Carbohydrates: 5g
Dietary Fiber: 2g
Sugar: 1g
Protein: 24g

Rosemary Roasted Chicken with Sweet Potatoes

Preparation Time: 15 minutes
Cook Time: 45 minutes
Total Time: 1 hour
Serves: 4

Ingredients:

4 bone-in, skin-on chicken thighs
4 cups sweet potatoes, peeled and diced
2 tablespoons olive oil
1 tablespoon fresh rosemary, chopped
2 cloves garlic, minced
Salt and black pepper to taste

Directions:

_Preheat your oven to 425°F (220°C).

_In a large bowl, combine the sweet potatoes, olive oil, fresh rosemary, minced garlic, salt, and black pepper. Toss to coat the sweet potatoes.

_Season the chicken thighs with salt and black pepper.

_Place the chicken thighs on a baking sheet lined with parchment paper.

_Distribute the seasoned sweet potatoes around the chicken on the baking sheet.

_Roast in the preheated oven for about 40-45 minutes or until the chicken reaches an internal temperature of 165°F (74°C) and the sweet potatoes are tender and caramelized.

Nutrition Facts (per serving, serves 4):

Calories: 460
Total Fat: 19g
Saturated Fat: 4g
Cholesterol: 110mg
Sodium: 160mg
Total Carbohydrates: 45g
Dietary Fiber: 7g
Sugar: 13g
Protein: 29g

Coconut-Curry Shrimp with Broccoli

Preparation Time: 15 minutes
Cook Time: 15 minutes
Total Time: 30 minutes
Serves: 4

Ingredients:

1 pound large shrimp, peeled and deveined
2 tablespoons coconut oil
1 onion, diced
2 cloves garlic, minced
1 tablespoon red curry paste
1 can (14 oz) coconut milk
1 head broccoli, cut into florets
Salt and black pepper to taste
Fresh cilantro for garnish (optional)

Directions:

_In a large skillet, heat the coconut oil over medium-high heat.
_Add the diced onion and sauté until translucent.
_Stir in the minced garlic and red curry paste, and cook for another minute.
_Pour in the coconut milk and bring to a simmer.
_Add the broccoli florets and cook for about 5 minutes until they begin to soften.
_Gently stir in the shrimp and cook for another 5-7 minutes or until they turn pink and opaque.
_Season with salt and black pepper.
_Garnish with fresh cilantro if desired and serve.

Nutrition Facts (per serving, serves 4):

Calories: 340
Total Fat: 24g
Saturated Fat: 18g
Cholesterol: 160mg
Sodium: 300mg
Total Carbohydrates: 10g
Dietary Fiber: 3g
Sugar: 2g
Protein: 22g

Bison and Mushroom Skillet

Preparation Time: 15 minutes
Cook Time: 20 minutes
Total Time: 35 minutes
Serves: 4

Ingredients:

1 pound ground bison
1 onion, diced
8 ounces mushrooms, sliced
2 cloves garlic, minced
1 teaspoon dried thyme
1 teaspoon dried rosemary
Salt and black pepper to taste
Fresh parsley for garnish (optional)

Directions:

_In a large skillet, cook the ground bison over medium-high heat until browned and cooked through. Remove any excess fat.

_Add the diced onion and sliced mushrooms to the skillet. Sauté for about 5 minutes or until the mushrooms are tender and the onion is translucent.

_Stir in the minced garlic, dried thyme, dried rosemary, salt, and black pepper. Cook for another 2-3 minutes.
Garnish with fresh parsley if desired and serve.

Nutrition Facts (per serving, serves 4):

Calories: 280
Total Fat: 11g
Saturated Fat: 4g
Cholesterol: 95mg
Sodium: 90mg
Total Carbohydrates: 8g
Dietary Fiber: 2g
Sugar: 3g
Protein: 36g

Herb-Crusted Cod with Roasted Vegetables

Preparation Time: 15 minutes
Cook Time: 20 minutes
Total Time: 35 minutes
Serves: 4

Ingredients:

For the Cod:

4 cod fillets
2 tablespoons olive oil
1 tablespoon fresh parsley, chopped
1 tablespoon fresh thyme, chopped
2 cloves garlic, minced
Salt and black pepper to taste
Lemon wedges for serving (optional)
For the Roasted Vegetables:

4 cups mixed vegetables (e.g., carrots, zucchini, bell peppers), cut into bite-sized pieces
2 tablespoons olive oil
Salt and black pepper to taste

Directions:

For the Cod:

_Preheat your oven to 400°F (200°C).
_In a small bowl, combine the olive oil, fresh parsley, fresh thyme, minced garlic, salt, and black pepper.
_Brush the cod fillets with the herb mixture.
_Place the cod fillets on a baking sheet lined with parchment paper.
_Roast in the preheated oven for about 15-20 minutes or until the cod flakes easily with a fork.
_Serve with lemon wedges if desired.

For the Roasted Vegetables:

_In a separate bowl, toss the mixed vegetables with olive oil, salt, and black pepper.
_Spread the vegetables on a baking sheet.
_Roast in the preheated oven for about 20-25 minutes or until they are tender and slightly caramelized.
_Serve alongside the herb-crusted cod.

Nutrition Facts (per serving, serves 4):

Cod:

Calories: 220
Total Fat: 10g
Saturated Fat: 1g
Cholesterol: 55mg
Sodium: 160mg
Total Carbohydrates: 3g
Dietary Fiber: 1g
Sugar: 1g
Protein: 28g

Roasted Vegetables:

Calories: 110
Total Fat: 7g
Saturated Fat: 1g
Cholesterol: 0mg
Sodium: 45mg
Total Carbohydrates: 12g
Dietary Fiber: 3g
Sugar: 5g
Protein: 2g

BBQ Pulled Pork with Coleslaw

Preparation Time: 15 minutes
Cook Time: 6-8 hours
Total Time: 6 hours 15 minutes - 8 hours 15 minutes
Serves: 6

Ingredients:

For the Pulled Pork:

3 pounds pork shoulder or butt
1 cup BBQ sauce
1/2 cup chicken broth
1/4 cup brown sugar
2 tablespoons chili powder
1 tablespoon paprika
1 tablespoon garlic powder
1 teaspoon salt
1/2 teaspoon black pepper
1/2 teaspoon cayenne pepper (adjust to taste)
6 hamburger buns or soft rolls

For the Coleslaw:

3 cups shredded cabbage
1 cup shredded carrots
1/2 cup mayonnaise
2 tablespoons apple cider vinegar
1 tablespoon sugar
Salt and black pepper to taste

Directions:

For the Pulled Pork:

_In a small bowl, mix together the brown sugar, chili powder, paprika, garlic powder, salt, black pepper, and cayenne pepper to make a dry rub.

_Rub the dry spice mixture all over the pork shoulder.

_In a slow cooker, combine the seasoned pork, BBQ sauce, chicken broth, and cook on low for 6-8 hours, or until the pork is tender and easily pulls apart with a fork.

_Shred the pork using two forks and mix it with the sauce in the slow cooker.

_Serve the pulled pork on hamburger buns or soft rolls.

For the Coleslaw:

_In a large bowl, combine the shredded cabbage and carrots.

_In a separate small bowl, mix together the mayonnaise, apple cider vinegar, sugar, salt, and black pepper to create the coleslaw dressing.

_Pour the dressing over the cabbage and carrots, and toss to combine.

_Refrigerate the coleslaw for at least 30 minutes before serving.

Nutrition Facts (per serving, serves 6):

Pulled Pork:

Calories: 580
Total Fat: 27g
Saturated Fat: 8g
Cholesterol: 105mg
Sodium: 940mg
Total Carbohydrates: 43g
Dietary Fiber: 2g
Sugar: 20g
Protein: 35g

Coleslaw:

Calories: 190
Total Fat: 18g
Saturated Fat: 3g
Cholesterol: 10mg
Sodium: 170mg
Total Carbohydrates: 7g
Dietary Fiber: 2g
Sugar: 5g
Protein: 1g

Tuna Steak with Avocado Salsa

Preparation Time: 15 minutes
Cook Time: 10 minutes
Total Time: 25 minutes
Serves: 4

Ingredients:

For the Tuna Steak:

4 tuna steaks (about 6 ounces each)
2 tablespoons olive oil
2 cloves garlic, minced
1 teaspoon paprika
1/2 teaspoon cumin
Salt and black pepper to taste

For the Avocado Salsa:

2 ripe avocados, diced
1/2 cup diced red onion
1 cup diced tomatoes
1/4 cup chopped fresh cilantro
Juice of 1 lime
Salt and black pepper to taste

Directions:

For the Tuna Steak:

_In a small bowl, mix the olive oil, minced garlic, paprika, cumin, salt, and black pepper.

_Brush the tuna steaks with the olive oil mixture.

_Heat a grill or grill pan over medium-high heat. Grill the tuna steaks for about 2-3 minutes per side for rare, or longer for desired doneness.

_Remove the tuna steaks from the grill and let them rest for a few minutes before serving.

For the Avocado Salsa:

_In a bowl, combine the diced avocados, red onion, tomatoes, cilantro, lime juice, salt, and black pepper.

_Gently toss the ingredients to mix them evenly.

_Serve the avocado salsa over the grilled tuna steaks.

Nutrition Facts (per serving, serves 4):

Tuna Steak:

Calories: 240
Total Fat: 9g
Saturated Fat: 1g
Cholesterol: 55mg
Sodium: 200mg
Total Carbohydrates: 2g
Dietary Fiber: 1g
Sugar: 1g
Protein: 36g

Avocado Salsa:

Calories: 90
Total Fat: 7g
Saturated Fat: 1g
Cholesterol: 0mg
Sodium: 10mg
Total Carbohydrates: 7g
Dietary Fiber: 4g
Sugar: 1g
Protein: 1g