This recipe is a well-rounded, nutrient-dense meal that supports overall health by delivering a balance of protein, healthy fats, vitamins, and minerals. Lean chicken breast and nutritional yeast provide a strong source of protein for muscle repair, while extra virgin olive oil and healthy fats from chicken and almond milk promote heart health and support healthy cholesterol levels. Additionally, the fiber-rich spaghetti squash and other ingredients aid digestion, helping to maintain regularity and prevent digestive issues.
Ingredients:
- 1 Spaghetti Squash (small, halved lengthwise, seeds removed)
- 2 tbsps Extra Virgin Olive Oil (divided)
- Sea Salt & Black Pepper (to taste)
- 8 ozs Chicken Breast (boneless, skinless, cubed)
- 1/4 Yellow Onion (medium, finely chopped)
- 1 Garlic (clove, minced)
- 1 1/2 tbsps Arrowroot Powder
- 1 1/3 cups Unsweetened Almond Milk
- 2 tbsps Nutritional Yeast
- 2 tbsps Parsley (chopped)
Instructions:
- Preheat the oven to 425°F (220°C) and line a baking sheet with parchment paper.
- Place the halved squash cut-side up on the baking sheet. Brush with half of the oil and season with salt and pepper. Cook in the oven for 40 to 45 minutes, or until the flesh is tender and the strands can be easily pulled with a fork.
- Meanwhile, season the chicken with salt and pepper. Heat the remaining oil in a pan over medium heat. Add the chicken and cook for four to six minutes, until cooked through. Remove the chicken and set it aside.
- In the same pan, add the onion and garlic and sauté over low heat for three to four minutes, until softened. Add the arrowroot and stir to combine. Add the almond milk, bring to a gentle simmer, stirring constantly until the sauce begins to thicken.
- Add the nutritional yeast and the cooked chicken, then stir to coat and cook until everything is warmed through. Season with salt and pepper.
- Use a fork to scrape the squash into strands. Top with the creamy chicken sauce. Alternatively, add the strands of spaghetti squash to a large bowl and toss with the creamy chicken sauce. Garnish with chopped parsley and enjoy!
2 servings
This recipe is loaded with vitamins A and C to support your immune system and skin health, with sweet potato and zucchini adding even more nutrients. The extra lean ground beef packs in protein for muscle repair and growth, while olive oil provides heart-healthy fats that help reduce inflammation and support cholesterol balance.
Ingredients:
- 1 Sweet Potato (large)
- 2 tsps Extra Virgin Olive Oil (divided)
- 1/2 Yellow Onion (small, diced)
- 1 Garlic (clove, minced)
- 10 ozs Lean Ground Beef
- 1 Zucchini (large, cut into big chunks)
- 1 tsp Mediterranean Spice Blend
- Sea Salt & Black Pepper (to taste)
- 2 tbsps Unsweetened Coconut Yogurt
- 2 stalks Green Onion (chopped)
Instructions:
- Preheat the oven to 400°F (205°C) and line a baking sheet with parchment paper. Pierce the sweet potato a few times with a fork, brush it with half of the oil, and place it on the baking sheet. Cook in the oven for 45 to 50 minutes or until cooked through.
- Meanwhile, heat the remaining oil in a pan over medium heat. Add the onion and sauté for five minutes until softened. Add the garlic and cook for another minute until fragrant.
- Add the beef and cook for five minutes, breaking it up as it cooks. Add the zucchini and Mediterranean spice blend. Cook for another 10 minutes or until everything is cooked through, stirring occasionally. Season with salt and pepper.
- Slice the sweet potato down the middle and divide it evenly between plates. Top with the ground beef and zucchini mixture, then coconut yogurt. Garnish with green onion and enjoy!
2 servings
Packed with tuna and almonds for heart-healthy fats, this combo supports good cholesterol and reduces inflammation. Apples and seed crackers add fiber for steady energy, while antioxidants from apples and almonds help fight oxidative stress and boost overall wellness.
I like to get the brand of tuna that at least claims to be better for the environment and not from a fish farm but this is an easy little container for a great to-go lunch the crackers that you can use are up to you but the ones in this picture are Mary's Gone Crackers
Ingredients:
- 1 can Tuna (drained)
- 2 tbsps Mayonnaise
- 1/2 tsp Dijon Mustard
- Sea Salt & Black Pepper (to taste)
- 1 oz Seed Crackers
- 1 Apple (medium, cored, sliced)
- 2 tbsps Almonds
Instructions:
- In a small bowl, mix the tuna with mayonnaise, mustard, salt, and pepper until well combined.
- Divide the tuna salad and the remaining ingredients evenly between plates or containers with separate compartments. Enjoy!
2 servings
This recipe is a powerhouse of wellness, combining heart-healthy fats from olive oil, avocado, and tuna that support balanced cholesterol levels and reduce inflammation, with a rich supply of vitamins A, C, and K to boost immune function, nourish skin, and strengthen bones. At the same time, fiber-packed ingredients like kale, celery, and avocado promote digestive health, support a balanced gut, and help maintain steady blood sugar levels—making this dish both nutrient-dense and deeply supportive of overall well-being.
Ingredients:
- 2 tbsps Mayonnaise
- 1 Lemon (medium, juiced, divided)
- Sea Salt & Black Pepper (to taste)
- 1 can Tuna (drained)
- 1 stalk Celery (diced)
- 2 tbsps Cilantro (chopped)
- 3 cups Kale Leaves (stems removed, chopped)
- 1 tbsp Extra Virgin Olive Oil
- 2 tbsps Nutritional Yeast
- 1/2 Avocado (medium, sliced)
Instructions:
- In a bowl, whisk together the mayonnaise, half of the lemon juice, salt, and pepper. Add the tuna, celery, and cilantro and stir well to combine.
- In another bowl, add the chopped kale, oil, and the remaining lemon juice. Massage the kale with your hands to soften it, then add the nutritional yeast and season with salt and pepper.
- Divide the tuna mixture, kale salad, and avocado evenly between plates. Enjoy!
This nourishing recipe combines sweet potatoes, lentils, and cabbage to deliver a powerhouse of vitamins, minerals, and heart-healthy benefits. Packed with dietary fiber, it supports healthy digestion and helps maintain stable blood sugar levels, while extra virgin olive oil adds inflammation-fighting monounsaturated fats for optimal heart health. Sweet potatoes shine in the luteal phase, helping to support progesterone, stabilize mood, and balance blood sugar, while lentils are ideal in the follicular and menstrual phases, replenishing iron stores, supporting ovulation, and promoting balanced estrogen. Together, these ingredients create a nutrient-dense, cycle-supportive dish that fuels your body from the inside out.
Ingredients:
- 1 Sweet Potato (large)
- 1 tbsp Extra Virgin Olive Oil (divided)
- 1 Garlic (clove, minced)
- 1/2 tsp Smoked Paprika
- 1 1/2 tsps Tomato Paste
- 1/2 cup Dry Red Lentils (rinsed)
- 1 1/2 cups Vegetable Broth (plus more if needed)
- Sea Salt & Black Pepper (to taste)
- 1 cup Savoy Cabbage (shredded)
- 1/2 Lemon (juiced)
- 2 tbsps Cilantro (chopped, plus extra for garnish)
Instructions:
- Preheat the oven to 400°F (205°C) and line a baking sheet with parchment paper. Pierce the sweet potato a few times with a fork, brush it with half of the oil, and place it on the baking sheet. Bake for 45 to 50 minutes or until cooked through.
- Meanwhile, heat the remaining oil in a pan over medium heat. Add the garlic, paprika, and tomato paste, stir, and cook for one minute until fragrant. Add the lentils and broth and season with salt and pepper. Stir and bring to a simmer.
- Cover and simmer for 15 to 20 minutes or until the lentils are cooked. Check occasionally and add more broth if necessary.
- In a bowl, mix together the cabbage, lemon juice, cilantro, salt, and pepper.
- Slice the sweet potato down the middle and divide evenly between plates. Use a fork to lightly mash the flesh and sprinkle with salt. Top the sweet potato evenly with cooked lentils, cabbage, cilantro, and enjoy!
2 servings
