Year: 2026

Peanut Butter Clif Bars

Peanut Butter Clif Bars

Posted on by Amy MS, RD, LDN

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Peanut Butter Clif Bars

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Peanut Butter Clif Bars

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  • Author: Amy MS, RD, LDN
  • Total Time: 10 minutes
  • Yield: 12 Bars 1x
  • Diet: Vegetarian
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Description

These homemade Peanut Butter Clif Bars are an easy, no-bake snack made with oats, peanut butter, protein powder, dates, and honey. They’re chewy, nutty, and easy to stash in the fridge for a grab-and-go snack when you need something satisfying between meals or before a workout.

Ingredients

Units Scale
  • 1/2 cup Pitted Dates
  • 1 cup Old Fashioned Oats
  • 1 cup Crisp Rice Cereal
  • 2/3 cup Vanilla Protein Powder
  • 1 tbsp Flaxseed
  • 3/4 cup PB Fit
  • 3 tbsp Water
  • 1/4 cup Honey
  • 1 tsp Vanilla Extract
  • 1/4 cup Unsalted peanuts
  • 1/4 cup Mini Chocolate Chips (Optional)

Instructions

  1. Line an 8×8-inch baking pan with parchment paper and set aside.

  2. Add the pitted dates to a food processor and process until finely chopped and broken down.

  3. Add the oats, crisp rice cereal, protein powder, powdered peanut butter, flaxseed, water, honey, and vanilla extract. Process for 20–30 seconds until the mixture is well combined. Add the peanuts and mini chocolate chips and pulse a few times to incorporate.

  4. Transfer the mixture to the prepared pan. Press firmly and evenly into the pan using the back of a measuring cup or with your hands.

  5. Place the pan into the refrigerator to set for at least 30 minutes.
  6. Then, remove the pan from the fridge life out the parchment paper and place onto a cutting board.
  7. Cut the bars into 12 equal sections. Store in an airtight container in the refrigerator. Enjoy!

Equipment

Nutrition

  • Serving Size: 1 Bar
  • Calories: 143
  • Sugar: 12g
  • Sodium: 77mg
  • Fat: 3g
  • Carbohydrates: 21g
  • Fiber: 3g
  • Protein: 10g
  • Cholesterol: 1mg

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Pumpkin Air Fryer Bagels (High Protein)

Pumpkin Air Fryer Bagels (High Protein)

Posted on by Amy MS, RD, LDN

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Pumpkin Air Fryer Bagels (High Protein)

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Pumpkin Air Fryer Bagels (High Protein)

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  • Author: Amy MS, RD, LDN
  • Total Time: 23 minutes
  • Yield: 8 Bagels 1x
  • Diet: Vegetarian
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Description

These easy Pumpkin Air Fryer Bagels are soft, chewy, and packed with protein thanks to Greek yogurt. Made with pumpkin puree, whole wheat flour, flaxseed, maple syrup, and warm pumpkin pie spice, they’re a delicious fall breakfast or snack. They come together quickly in the air fryer—no yeast or rising time needed! Top with a simple pumpkin spice oat-sugar topping for a little crunch and extra fall flavor.

Ingredients

Units Scale
  • 1 1/2 cups Greek Yogurt
  • 1/2 cup Pumpkin Puree
  • 3 tbsp Maple Syrup
  • 1 tsp Vanilla Extract
  • 1 cup All Purpose Flour
  • 1 cup Whole Wheat Flour
  • 1 tbsp Baking Powder
  • 1 tbsp Ground Flaxseed
  • 1 tbsp Pumpkin Pie Spice
  • 1/2 tsp Kosher Salt

Topping:

  • 2 tbsp Quick Oats
  • 2 tbsp Cane Sugar
  • 1/2 tsp Pumpkin Pie Spice

Instructions

  1. Preheat air fryer to 325° F.
  2. Add the Greek Yogurt, pumpkin puree, maple syrup, vanilla extract, flours, baking powder, flaxseed, pumpkin pie spice, and salt to a stand mixer bowl or a large bowl.
  3. With the paddle attachment, mix the ingredients together on low until the dough comes together in a ball. (Alternatively, you can mix this by hand with a wooden spoon or spatula.)
  4. Remove the dough from the bowl to countertop and knead by hand a few times to full incorporate the yogurt into the flour. 
  5. Divide the dough into 8 equal portions. Roll each portion into a ball and then using your finger, punch a hole through the middle to create the bagel shape. (Note: This is a sticky dough! Add a little flour as needed to help the dough from sticking too much.)
  6. In a small bowl combine the topping, add the oats, cane sugar and pumpkin pie spice, stir to combine.
  7. Place the egg into a bowl and add 1 tbsp of water. Whisk to break up the egg and combine. Next, brush each bagel with the egg wash then sprinkle the topping over each one. 
  8. Spray your air fryer basket with nonstick spray and place 4 bagels at a time into the air fryer. Air fry at 325° F for 12 minutes. Remove the bagels from the air fryer to a wire rack and allow to cook for at least 10 minutes. Repeat with remaining 4 bagels.

Equipment

Nutrition

  • Serving Size: 1 Bagel
  • Calories: 220
  • Sugar: 10g
  • Sodium: 250mg
  • Fat: 3g
  • Saturated Fat: 0.5g
  • Carbohydrates: 38g
  • Fiber: 4g
  • Protein: 10g
  • Cholesterol: 25mg

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Dragon Fruit Sorbet

Dragon Fruit Sorbet

Posted on by Amy MS, RD, LDN

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Dragon Fruit Sorbet

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Dragon Fruit Sorbet

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Description

This easy dragon fruit sorbet is a fun way to turn frozen fruit into a refreshing homemade dessert. Made with frozen dragon fruit, mango, fresh lime juice, and a little honey, this fruit sorbet is bright, creamy, and full of tropical flavor. I love that the beautiful pink-purple color comes naturally from the dragon fruit, and the whole recipe comes together in just minutes in a food processor. It’s a simple, delicious way to make fruit the star of dessert.

Ingredients

Units Scale
  • 12oz Frozen Dragon Fruit
  • 10oz Frozen Mango
  • 2 Tbsp Fresh Lime Juice
  • 3 Tbsp Honey
  • 3 Tbsp Water

Instructions

  1. Place the frozen dragon fruit, frozen mango, lime juice, honey, and 2 tablespoons of warm water in the bowl of a food processor.
  2. Process for 1–2 minutes, stopping to scrape down the sides of the bowl as needed. The mixture will be thick and may look a little crumbly at first.
  3. Add water as needed. Add the remaining warm water, 1 tablespoon at a time, and continue processing until the fruit breaks down and the sorbet becomes smooth and creamy. You may not need all of the water
  4. Be patient! If your food processor is struggling or the fruit isn’t blending smoothly, let the mixture sit at room temperature for 1–2 minutes, then process again. Scraping down the sides between rounds helps, too. A little patience is the secret to getting that smooth, scoopable sorbet texture.
  5. Once smooth and cohesive, transfer the sorbet to a freezer-safe container. Freeze for at least 30 minutes before serving. Enjoy!

Equipment

Notes

  • Be patient with blending! It may take a few minutes to fully come together but the wait is worth it!

Nutrition

  • Serving Size: 1/6
  • Calories: 130
  • Sugar: 27g
  • Sodium: 5mg
  • Fat: 0.5g
  • Carbohydrates: 33g
  • Fiber: 3g
  • Protein: 1g

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Air Fryer Hard Boiled Eggs

Posted on by Amy MS, RD, LDN

Air Fryer Hard Boiled Eggs

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Air Fryer Hard Boiled Eggs

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Ingredients

Scale
  • 4–6 Eggs
  • Kosher Salt and Ground Black Pepper

Instructions

  • Preheat air fryer to 250 F.
  • Place eggs into the air fryer in a single layer and air fry for 16-17 minutes.
  • Then, transfer eggs to a bowl of ice water and place into the refrigerator.
  • Allow eggs to chill for at least 10 minutes, then peel, top with kosher salt and pepper and enjoy!

Notes

  • Hard boiled eggs will keep in the refrigerator for 7 days.

Nutrition

  • Serving Size: 1 Egg
  • Protein: 7g

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Greek Chickpea Salad

Greek Chickpea Salad

Posted on by Amy MS, RD, LDN

Greek Chickpea Salad

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Greek Chickpea Salad

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Description

Fresh, crunchy, colorful, and loaded with Mediterranean flavor! This easy Greek Chickpea Salad combines fiber-rich chickpeas, crisp veggies, Kalamata olives, and creamy feta with a simple Greek-inspired dressing for a delicious no-cook lunch, side dish, or meal prep favorite.

Ingredients

Units Scale
  • 1 Can Chickpeas, 14.5oz drained and rinsed
  • 1 pint Cherry Tomatoes
  • 1 Cucumber, peeled, seeds removed and diced
  • 1 Yellow Bell Pepper, diced
  • 1/4 Red Onion, thinly sliced
  • 1/4 cup pitted Kalamata Olives
  • 2oz Feta Cheese

Dressing:

  • 2 tbsp Olive Oil
  • 2 tbsp Red Wine Vinegar
  • 1 tsp Garlic Powder
  • 1 tsp dried Oregano
  • 1/8 tsp Kosher Salt
  • 1/8 tsp Ground Black Pepper

Instructions

  1. To a large bowl, add the chickpeas, cherry tomatoes, cucumber, bell pepper, red onion, Kalamata olives, and feta.
  2. Drizzle the olive oil and red wine vinegar directly over the veggies. Next, add 1 tsp garlic powder, 1 tsp dried oregano, salt and pepper.
  3. Toss everything together until well combined and evenly coated with the dressing.
  4. For maximum flavor, let the salad sit for 10–15 minutes before serving. You can also refrigerate and enjoy within 3 days.

Nutrition

  • Serving Size: 1/4 Salad
  • Calories: 250
  • Sugar: 8g
  • Sodium: 550mg
  • Fat: 12g
  • Carbohydrates: 30g
  • Fiber: 7g
  • Protein: 13g
  • Cholesterol: 15mg

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Classic Bruschetta Recipe

Classic Bruschetta Recipe

Posted on by Amy MS, RD, LDN

Classic Bruschetta Recipe

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Classic Bruschetta Recipe

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  • Author: Amy MS, RD, LDN
  • Total Time: 15 minutes
  • Yield: 8 Servings 1x
  • Diet: Vegetarian
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Description

This Classic Bruschetta Recipe is one of those appetizers that disappears almost as fast as you can make it. Fresh tomatoes, fragrant basil, garlic, and balsamic vinegar are spooned over perfectly toasted baguette slices for a simple, flavorful bite that’s perfect for summer gatherings, holiday parties, or anytime you’re craving an easy Italian appetizer.

Ingredients

Units Scale
  • 1 pint Cherry Tomatoes, sliced in half lengthwise
  • 1/4 cup Fresh Basil
  • 3 Garlic Cloves, divided
  • 2 tbsp Balsamic Vinegar
  • 1 tbsp Olive Oil
  • 1 (10oz) Baguette, sliced into 1/2-inch pieces
  • 1/4 tsp Kosher Salt
  • 1/4 tsp Black Pepper

Instructions

  1. Slice the cherry tomatoes in half lengthwise and place them in a medium bowl.
  2. Mince 2 garlic cloves (or use a garlic press) and add to the tomatoes.
  3. Stack the basil leaves, roll them up tightly, and slice into thin ribbons (chiffonade). Add the basil to the bowl.
  4. Stir in the balsamic vinegar, 1/4 tsp kosher salt and 1/4 tsp black pepper, stir together. Set aside while you toast the bread so the  flavors have time to come together.
  5. Heat a large skillet over medium heat and add the 1 tbsp olive oil.
  6. Slice the baguette diagonally into 1/2-inch-thick slices. Then, working in batches, toast the bread for 2-3 minutes per side, until golden and crisp.
  7. Cut the remaining garlic clove in half. While the bread is still warm, rub each toasted slice with the cut side of the garlic.
  8. Spoon the tomato mixture over each toast just before serving. Garnish with extra basil ribbons. Enjoy!

Notes

  • Bringing this to a cookout? Keep the tomato mixture and toasted bread separate until serving, then assemble right before eating so the bread stays perfectly crisp.

  • Use the freshest tomatoes and basil you can find. If your tomatoes are extra juicy, drain off a little liquid before topping the bread.

Nutrition

  • Serving Size: 2 Bruschetta Toasts
  • Calories: 155
  • Sugar: 4g
  • Sodium: 215mg
  • Fat: 5g
  • Carbohydrates: 24g
  • Fiber: 2g
  • Protein: 4g
  • Cholesterol: 0mg

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Sparkling Lemon Mint Mocktail

Sparkling Lemon Mint Mocktail

Posted on by Amy MS, RD, LDN

Sparkling Lemon Mint Mocktail

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Sparkling Lemon Mint Mocktail

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Description

This Sparkling Lemon Mint Mocktail is my favorite way to stay hydrated when I want something bright, bubbly, and a little bit fancy. It’s a citrus-forward refresher that balances tart lemon with a cool hint of mint, using a touch of honey for a more nourishing, natural sweetness. If you’re looking for a refreshing mocktail that isn’t loaded with sugar, this 5-ingredient recipe is the ultimate summer go-to. Simple, fizzy, and so good.

Ingredients

Units Scale
  • 1 cup Sparkling Water (plain or lemon flavored)
  • 1/2 Fresh lemon, juiced (about 2 Tbsp)
  • 1 tsp Honey (or sub maple syrup)
  • 4–6 Fresh Mint Leaves
  • 1 cup Ice

Instructions

  1. Squeeze the juice of half a lemon into a tall glass.
  2. Add the honey to the lemon juice and stir or whisk vigorously until fully dissolved. (Doing this before adding ice prevents the honey from seizing up!)
  3. Next, tear the mint leaves to release the oils then drop them into the glass. Or slap the mint leaves between your palms to release the oils, then add to the glass. Then, fill the glass with ice.
  4. Top with sparkling water and give the drink a gentle stir to combine.
  5. Garnish with a slice of lemon and an extra sprig of mint and enjoy!

Nutrition

  • Serving Size: 1
  • Calories: 25
  • Sugar: 6g
  • Sodium: 0mg
  • Fat: 0g
  • Carbohydrates: 7g
  • Fiber: 0g
  • Protein: 0g
  • Cholesterol: 0mg

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Lightened Up Strawberry Shortcakes

Lightened Up Strawberry Shortcakes

Posted on by Amy MS, RD, LDN

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Lightened Up Strawberry Shortcakes

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Lightened Up Strawberry Shortcakes

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  • Author: Amy MS, RD, LDN
  • Total Time: 35 minutes
  • Yield: 10 1x
  • Diet: Vegetarian
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Description

These strawberry shortcakes are incredibly soft, satisfying, and designed to let those juicy summer berries be the star. I wanted a recipe that hits all the nostalgic flavor notes while also giving some fiber and protein.

Using Greek yogurt is the secret to getting that perfectly tender, pillowy crumb. It adds a protein boost and creates a balanced treat that won’t weigh you down like a traditional butter-heavy biscuit. The slight tang from the yogurt cuts through the sweetness of the fruit for a bright, refreshing finish. It’s a simple, nourishing way to enjoy dessert or snack!

Ingredients

Units Scale
  • 2 cups All Purpose Flour
  • 2 cups White Whole Wheat Flour
  • 2 tsp Baking Powder
  • 1 tsp Ground Cinnamon
  • 1/2 tsp Baking Soda
  • 1/2 tsp Kosher Salt
  • 1 1/2 cups Greek Yogurt
  • 2/3 cup Honey
  • 2 Eggs
  • 2 tsp Vanilla Extract

Topping:

  • 1 Egg
  • 1 Tbsp Water
  • 2 Tbsp Turbinado Sugar

To Serve:

  • Fresh Strawberries, sliced
  • Greek Yogurt
  • Honey

Instructions

  1. Preheat oven to 425° F. Line a baking sheet with parchment paper or lightly grease.
  2. In a large bowl, whisk together all-purpose flour, white whole wheat flour, baking powder, baking soda, cinnamon and salt.
  3. In a separate bowl, whisk together Greek yogurt, eggs, vanilla, and honey until smooth.
  4. Next, add the wet ingredients into the dry ingredients and stir with a spatula until a soft dough forms.
  5. Turn the dough out onto a lightly floured surface and gently roll or pat out to about 1/2-inch thick.
  6. Use a large biscuit cutter, or upside down glass to cut the shortcakes out. Reforming the dough and cutting again as needed.
  7. Place the shortcakes on to your prepared baking sheet.
  8. In a small bowl, whisky together the egg and water, then brush over the tops. Sprinkle with turbinado sugar.
  9. Bake for 20-25 minutes until the tops are just golden brown.
  10. Allow to cool on a wire rack for 10-15 minutes.

To Serve:

  1. In a small bowl mix 1/2 cup Greek Yogurt and 1-2 tsp honey. 
  2. When ready to serve. slice the shortcakes length wise, or use a fork to prick around the edge and then pull the shortcake apart.
  3. To the bottom portion spread the Greek Yogurt honey mixture, top with strawberries and enjoy!

Equipment

Nutrition

  • Serving Size: 1
  • Calories: 246
  • Sugar: 21g
  • Sodium: 249mg
  • Fat: 2g
  • Carbohydrates: 49g
  • Fiber: 3g
  • Protein: 9g
  • Cholesterol: 52mg

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Mediterranean Baked Eggs

Mediterranean Baked Eggs

Posted on by Amy MS, RD, LDN

Mediterranean Baked Eggs

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Mediterranean Baked Eggs

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Description

These Mediterranean Baked Eggs are the kind of meal that makes healthy eating feel simple. Packed with protein and made with eggs, spinach, bell pepper, and feta, this easy recipe comes together in just 20 minutes.

You get creamy eggs, salty feta, and flavorful veggies in one dish that actually keeps you full. Perfect for a quick breakfast, simple brunch, or even a light, balanced dinner. Add a slice of sourdough to scoop up those jammy eggs, and you’ve got a nourishing, satisfying meal you’ll want to make on repeat.

Ingredients

Units Scale
  • 4 Eggs
  • 1/2 cup Raw Baby Spinach
  • 2 Tbsp Diced Bell Pepper
  • 2 Tbsp Feta cheese
  • Salt & Pepper

Instructions

  1. Preheat oven to 375°F. Spray two ramekins with nonstick spray, and place on a sheet tray.
  2. Add two eggs to each ramekin. Top with a handful of torn baby spinach, 2 tbsp diced bell pepper, 1 tbsp of feta, pinch of salt and pepper.
  3. Place into the oven and bake for 15 minutes until the eggs are set. (Tip, broil for the last minute to get crispy edges!)
  4. Allow to cool for a minute before digging in. Serve with a slice of sourdough toast to tip into the eggs. Enjoy

Nutrition

  • Serving Size: 1
  • Calories: 185
  • Sugar: 1g
  • Sodium: 300mg
  • Fat: 13g
  • Carbohydrates: 4g
  • Fiber: 2g
  • Protein: 14g
  • Cholesterol: 370mg

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Healthy Lemon Poppyseed Muffins

Healthy Lemon Poppyseed Muffins

Posted on by Amy MS, RD, LDN

Healthy Lemon Poppyseed Muffins

Healthy Lemon Poppyseed Muffins

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Healthy Lemon Poppyseed Muffins

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Description

These Healthy Lemon Poppyseed Muffins are the perfect lemon poppy seed muffins—light, zesty, and made with wholesome ingredients. I used a blend of white whole wheat and oat flour for a fluffy texture, and sweetened them naturally with honey and unsweetened applesauce.

The combination of Greek yogurt and olive oil keeps them incredibly moist, while a triple-hit of lemon zest and juice gives them a bright, fresh flavor. They’re a simple, nutrient-dense option that’s great for a quick breakfast or a light snack.

Ingredients

Units Scale
  • 1 cup White Whole Wheat Flour
  • 1/2 cup Oat Flour
  • 1 Tbsp Ground Flaxseed
  • 2 tsp Baking Powder
  • 1/2 tsp Baking Soda
  • 1/2 tsp Kosher Salt
  • 1 1/2 Tbsp Poppy Seeds
  • Zest of 3 Lemons
  • 2 Tbsp Lemon Juice
  • 2 Eggs
  • 1/2 cup Greek Yogurt
  • 1/2 cup Honey
  • 1/4 cup Unsweetened Applesauce
  • 1/4 cup Olive Oil
  • 2 tsp Vanilla Extract

Optional Glaze Topping:

  • 1/3 cup Powdered Sugar
  • 2–3 tsp Milk

Instructions

  1. Preheat oven to 350°F. Grease a 12-cup muffin tin or line with muffin liners. Set aside.
  2. In a large bowl, whisk together the flours, flaxseed, baking powder, baking soda, salt and poppy seeds. 
  3. In a separate bowl whisk together the lemon zest, lemon juice, eggs, Greek yogurt, honey, applesauce, olive oil, and vanilla extract until smooth.
  4. Pour the the wet ingredients into the dry ingredients and gently stir with a spatula until just combined (don’t over mix here!).
  5. Scoop the batter evenly into the prepared muffin pan.
  6. Bake for 20-25 minutes, until just golden brown.
  7. Let the muffins cool in the pan for a few minutes, then transfer to a wire rack to cool completely.

Optional Glaze:

  1. Whisk together the powdered sugar and milk until smooth, Drizzle over cooled muffins. Enjoy!

Nutrition

  • Serving Size: 1
  • Calories: 168
  • Sugar: 13g
  • Sodium: 216mg
  • Fat: 6.8g
  • Carbohydrates: 24g
  • Fiber: 3g
  • Protein: 4.4g
  • Cholesterol: 31mg

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Lemon Cardamom Tea Cookies

Lemon Cardamom Tea Cookies

Posted on by Amy MS, RD, LDN

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Lemon Cardamom Tea Cookies

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Lemon Cardamom Tea Cookies

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  • Author: Amy MS, RD, LDN
  • Total Time: 25 minutes
  • Yield: 15–16 Cookies 1x
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Description

These Lemon Cardamom Tea Cookies are soft, lightly sweetened, and full of fresh, bright flavor from real lemon zest and warm cardamom. Made with a mix of whole grain and almond flours, and sweetened with honey and a touch of brown sugar, they strike that perfect balance—just enough sweetness with a cozy hint of spice. Perfect with your afternoon coffee or tea when you want something that feels a little special, and still nourishing.

Ingredients

Units Scale
  • 2 Tbsp Olive Oil
  • 2 Tbsp Unsalted Butter, softened
  • 1/4 cup Honey
  • 1/4 cup Brown Sugar
  • 1 Lemon, Zested + 1 tsp Lemon Juice
  • 1 Egg
  • 1/2 tsp Vanilla Extract
  • 1 cup White Whole Wheat Flour
  • 1/2 cup Almond Flour
  • 1/4 cup Oat Flour
  • 3 tsp Cardamom
  • 1 1/2 tsp Baking Powder
  • 1/4 tsp Kosher Salt

Instructions

  1. Preheat the oven to 350°F. Line a sheet pan with parchment paper or a silpat mat and set aside.
  2. In a large bowl, whisk together the olive oil, softened butter, honey, brown sugar, lemon zest, lemon juice, egg, and vanilla extract until smooth.
  3. Next, combine the dry ingredients. In a medium bowl, whisk together the white whole wheat flour, almond flour, oat flour, cardamom, baking powder, and salt.
  4. Then, add the dry ingredients to the wet ingredients and stir with a spatula until a soft dough forms. The dough will look like thick wet sand.
  5. Using a 1½-inch cookie scoop, portion the dough onto the prepared sheet pan, spacing the cookies a couple inches apart, they won’t spread very much.
  6. Place into the oven and bake for 10-12 minutes until the cookies are slightly golden brown. Take care to not overcook here, we want a soft center.
  7. Move cookies to a wired rack and allow to cool slightly before serving. Enjoy!

Equipment

Nutrition

  • Serving Size: 1 Cookie
  • Calories: 113
  • Sugar: 7.9g
  • Sodium: 76mg
  • Fat: 5.5g
  • Carbohydrates: 15g
  • Fiber: 1.5g
  • Protein: 2.5g
  • Cholesterol: 15mg

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High-Protein Adult Lunchable

High-Protein Adult Lunchable

Posted on by Amy MS, RD, LDN

High-Protein Adult Lunchable

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High-Protein Adult Lunchable

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  • Author: Amy MS, RD, LDN
  • Total Time: 10 minutes
  • Yield: 1 Serving 1x
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Description

This High-Protein Adult Lunchable is packed with ~30g protein and comes together in just 10 minutes. Hard-boiled eggs, cheddar, hummus, almonds, crunchy veggies, whole-grain crackers, and fresh grapes make a balanced, satisfying lunch that’s easy to assemble, full of flavor, and perfect for meal prep or busy weekdays.

Ingredients

Units Scale
  • 2 Hard Boiled Eggs
  • 1 oz Cheddar Cheese
  • 2 Tbsp Hummus
  • 1 oz Almonds
  • 4–5 Whole Grain Crackers
  • 1/2 cup Cucumber slices
  • 1/2 cup Grapes

Instructions

  1. Grab a lunch container with dividers.
  2. Place 2 hard boiled eggs into the container. Sprinkle with everything bagel seasoning.
  3. Add the 1 oz cheddar cheese, 1 oz almonds to the container.
  4. Add 4-5 whole grain crackers.
  5. Add 1/2 cup cucumber slices and 1/2 cup grapes.
  6. Spoon 2 tbsp of hummus into a small section.
  7. Pop a lid on and put the container into the fridge and meal prep is done!

Nutrition

  • Serving Size: 1
  • Calories: 589
  • Sugar: 16g
  • Sodium: 548mg
  • Fat: 39g
  • Carbohydrates: 36g
  • Fiber: 5g
  • Protein: 30g
  • Cholesterol: 399mg

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High-Protein Ground Turkey Taco Bowl with Sweet Potato & Black Beans

High-Protein Ground Turkey Taco Bowl with Sweet Potato & Black Beans

Posted on by Amy MS, RD, LDN

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High-Protein Ground Turkey Taco Bowl with Sweet Potato & Black Beans

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High-Protein Ground Turkey Taco Bowl with Sweet Potato & Black Beans

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  • Author: Amy MS, RD, LDN
  • Total Time: 35 minutes
  • Yield: 4 Servings 1x
  • Diet: Gluten-Free
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Description

High-Protein Ground Turkey Taco Bowls are bursting with bold, savory flavor and make meal prep exciting. Tender turkey, smoky roasted sweet potatoes, black beans, and melty cheddar come together in a bowl that’s hearty, satisfying, and packed with protein. Top with avocado, salsa, or Greek yogurt for a customizable lunch or dinner that’ll keep you full and energized all week.

Ingredients

Units Scale

Main Ingredients:

  • 1 1/2 lb Lean Ground Turkey
  • 2 cups Black Beans, drained and rinsed (~1 1/2 cans)
  • 3 cups Sweet Potato, peeled and diced into 1/2-inch pieces (about 2 medium sweet potatoes)
  • 4 cups Mixed Greens or Spinach
  • 1 cup Cheddar Cheese, shredded

Spices for Sweet Potatoes:

  • 1/2 tsp Chili Powder
  • 1/2 tsp Cumin
  • Smoked Paprika
  • 1/4 tsp Kosher Salt
  • 1/4 tsp Black Pepper

Spices for Turkey Taco Seasoning:

  • 1 1/2 tsp Chili Powder
  • 3/4 tsp Cumin
  • 1/2 tsp Smoked Paprika
  • 1/2 tsp Onion Powder
  • 1/2 tsp Garlic Powder
  • 1/2 tsp Dried Oregano
  • 1/2 tsp Kosher Salt
  • 1/4 tsp Black Pepper

Optional Toppings:

  • Salsa
  • Hot Sauce
  • Greek Yogurt
  • Avocado

Instructions

Roast the Sweet Potatoes:

  1. Preheat oven to 425° F. Cover a large sheet tray with foil and set aside.
  2. Pour 2 tsp olive oil onto the sheet tray, then add the diced sweet potato.
  3. Season the sweet potatoes with 1/2 tsp chili powder, 1/2 tsp smoked paprika, 1/4 tsp cumin, 1/4 tsp salt and 1/4 tsp black pepper.
  4. Stir together to evenly coat the potatoes. Roast for 20-25 minutes stirring halfway, until the sweet potatoes are tender and lightly caramelized. 

Cook the Ground Turkey:

  1. Heat a large skillet over medium heat. Add 2 tsp olive oil.
  2. Add the ground turkey and cook, breaking it into small crumbles, until fully browned (7-8 minutes).
  3. Add the spices, 1 1/2 tsp chili powder, 3/4 tsp cumin, 1/2 tsp smoked paprika, 1/2 tsp onion powder. 1/2 tsp garlic powder, 1/2 tsp dried oregano, 1/2 tsp salt and 1/4 tsp pepper.
  4. Stir to combine and cook for another 1-2 minutes for the spices to season the meat. 

Assemble the Bowls:

  1. Divide the 4 cups of greens into 4 containers.
  2. Top each with 1/4 of the turkey mixture, then 1/2 cup of the rinsed black beans.
  3. Next add 3/4 cup of the roasted sweet potatoes to each container or bowl. Top with 1/4 cup cheese per serving.
  4. Seal with an airtight lid and place into the refrigerator until you are ready to enjoy.

Equipment

Notes

  • When you are ready to eat, heat the bowls in the microwave for 2-3 minutes, top with any additional toppings you like (my fav is a little hot sauce!) and enjoy!
  • Dishes will keep well in the refrigerator for 3-4 days. 

Nutrition

  • Serving Size: 1
  • Calories: 594
  • Sugar: 4.7g
  • Sodium: 832mg
  • Fat: 25g
  • Carbohydrates: 44g
  • Fiber: 12g
  • Protein: 52g
  • Cholesterol: 149mg

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Asian Chicken Mason Jar Salad (High-Protein Meal Prep)

Asian Chicken Mason Jar Salad (High-Protein Meal Prep)

Posted on by Amy MS, RD, LDN

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Asian Chicken Mason Jar Salad (High-Protein Meal Prep)

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Asian Chicken Mason Jar Salad (High-Protein Meal Prep)

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Description

This Asian Chicken Mason Jar Salad is a registered dietitian–approved meal prep that proves healthy lunches don’t have to be boring. With tender chicken, crisp vegetables, edamame, and a bold sesame-ginger dressing, it delivers the perfect balance of protein, fiber, and fresh flavor. Prep it ahead for a nourishing, satisfying lunch that makes busy weekdays easier.

Ingredients

Units Scale

Dressing:

  • 1 Tbsp Soy Sauce (low-sodium)
  • 1 Tbsp Rice Wine Vinegar
  • 1 tsp Sesame Oil
  • 1 tsp Honey
  • 1 tsp Sriracha
  • 1 Clove Garlic, minced
  • 1/4 tsp Ground Ginger

Salad:

  • 4oz Cooked Chicken Breast, diced
  • 1/4 cup Edamame (shelled)
  • 1/2 cup Red Cabbage, shredded
  • 1/4 cup Carrots, shredded
  • 1/4 Red Bell Pepper, thinly sliced
  • 1/4 cup Mandarin Orange Sements
  • 1 Green Onion, minced
  • 1 cup Mixed Greens
  • 2 Tbsp Sliced Almonds
  • 1 tsp Sesame Seeds

Instructions

  1. To the bottom of a mason jar, add all dressing ingredients and whisk together.
  2. Next layer the salad ingredients. Start with the chicken, then top with edamame, cabbage, carrots, bell pepper, mandarin oranges, green onion, mixed greens, sliced almonds and sesame seeds.
  3. Put a lid on your mason jar to keep it airtight and fresh then pop into the refrigerator.
  4. Salad will keep well in the refrigerator for 2-3 days. 

Equipment

Notes

  • You can substitute shredded rotisserie chicken for the diced chicken breast, keep in mind this will increase the sodium content of this dish. 

Nutrition

  • Serving Size: 1
  • Calories: 463
  • Sugar: 12g
  • Sodium: 678mg
  • Fat: 21g
  • Carbohydrates: 33g
  • Fiber: 10g
  • Protein: 39g
  • Cholesterol: 83mg

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German Chocolate Cake Bars

German Chocolate Cake Bars

Posted on by Amy MS, RD, LDN

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German Chocolate Cake Bars

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German Chocolate Cake Bars

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  • Author: Amy MS, RD, LDN
  • Total Time: 15 minutes
  • Yield: 16 Bars 1x
  • Diet: Vegetarian
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Description

These no-bake German Chocolate Cake Bars have a rich chocolatey base, a coconut-pecan layer, and a simple dark chocolate topping. They’re so good, have all the classic German chocolate cake flavors, and are naturally sweetened with dates and maple syrup for a healthier take on a favorite.

Ingredients

Units Scale
  • 1 cup Pitted Dates
  • 1 cup + 1/2 Pecans, Chopped
  • 1 cup + 2/3 cup Unsweetened Shredded Coconut
  • 1 + 1/2 tsp Vanilla Extract
  • Pinch Salt
  • 1/2 cup Cashew Butter
  • 1/4 cup Maple Syrup
  • 1/3 cup Dark Chocolate Chips
  • 1/2 tsp Coconut Oil

Instructions

Chocolate Base Layer:

  1. Line an 8 x 8-inch pan with parchment paper, set aside.
  2. Place 1 cup pitted dates into a food processor. Process until the dates are broken down into small pieces
  3. Then, add the pecans 2/3 cup coconut, 1 tsp vanilla and pinch of salt.
  4. Process the mixture until it is combined and sticks together but still has some texture to it.
  5. Pour the mixture into your prepared pan and using a measuring cup or bottom of a cup, press the mixture firmly and evenly into the pan. Set aside while you make the “frosting” layer.

Coconut “Frosting” Layer

  1. In a medium sized bowl, combine 1 cup coconut, 1/2 cup chopped pecans, 1/2 cup cashew butter, 1/4 cup maple syrup and 1/2 tsp vanilla extract.
  2. Stir together with a spatula until well combined.
  3. Then, spread the mixture evenly over the chocolate base layer, pressing with your spatula as needed.

Chocolate Topping

  1. In a small, microwave-safe bowl, add the 1/3 cup dark chocolate chips and 1/2 tsp coconut oil.
  2. Microwave on 25 second intervals, stirring in between each one, until the chocolate is melted.
  3. Next, pour the melted chocolate over top of the coconut layer and spread evenly with a spatula. 
  4. Top with an extra tablespoon of coconut to make them extra pretty!

Chill and Serve

  1. Refrigerate the bars for at least 1-2 hours until firm.
  2. Cut into 16 bars and enjoy!

Equipment

Notes

  • Keep them in the refrigerator—they’ll last 4–5 days if they don’t get eaten first!

Nutrition

  • Serving Size: 1 Bar
  • Calories: 195
  • Sugar: 6.5g
  • Sodium: 37mg
  • Fat: 17g
  • Saturated Fat: 6.3g
  • Carbohydrates: 11g
  • Fiber: 2.5g
  • Protein: 2.6g
  • Cholesterol: 0.81mg

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Fluffy Whole Wheat Pancakes

Fluffy Whole Wheat Pancakes

Posted on by Amy MS, RD, LDN

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Fluffy Whole Wheat Pancakes

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Fluffy Whole Wheat Pancakes

5 Stars 4 Stars 3 Stars 2 Stars 1 Star

  • Author: Amy MS, RD, LDN
  • Total Time: 28 minutes
  • Yield: 18–20 Pancakes 1x
  • Diet: Vegetarian
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Description

These Fluffy Whole Wheat Pancakes come together in one bowl and use 100% white whole wheat flour, so they’re hearty without being heavy. Lightly sweetened with maple syrup and perfectly soft, they’re great for slow weekend mornings or making ahead for busy weekdays. Cozy, simple, and no extra dishes.

Ingredients

Units Scale
  • 3 cups White Whole Wheat Flour
  • 1 1/2 Tbsp Baking Powder
  • 1 1/2 tsp Ground Cinnamon
  • 3/4 tsp Kosher Salt
  • 2 cups + 2 tbsp Milk
  • 3 Eggs
  • 1/4 cup Maple Syrup
  • 4 Tbsp Unsalted Butter, melted

Instructions

  1. In a large bowl, whisk together the milk, eggs, maple syrup, and melted butter until smooth.
  2. Add the flour, baking powder, cinnamon, and salt directly to the same bowl.
  3. Whisk ingredients together until just combined. Take care not to overmix, some lumps are okay.
  4. Heat a nonstick skillet or griddle over medium heat and lightly grease with butter or oil.
  5. Pour ¼ cup of batter per pancake onto the skillet. Cook until bubbles form on the surface and the edges look set, about 2-3 minutes.
  6. Flip and cook the pancake for another 1-2 minutes until golden brown and cooked through.
  7. Serve warm with your favorite toppings like fresh berries, blackberry compote, or more maple syrup. Enjoy!

 

Equipment

Nutrition

  • Serving Size: 2 Pancakes
  • Calories: 211
  • Sugar: 7.4g
  • Sodium: 382mg
  • Fat: 7.7g
  • Carbohydrates: 30g
  • Fiber: 3.4g
  • Protein: 7.5g
  • Cholesterol: 72mg

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Tag @thrivenutritionrdn — we can’t wait to see what you’ve made!

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