Year: 2026

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!
  • Prep Time: 10 Minutes
  • Category: High Protein, Meal Prep
  • Method: No Bake
  • Cuisine: American

Nutrition

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

Did you make this recipe?

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

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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

When you use these links, we may earn a small commission at no extra cost to you—thanks for helping us keep things going!

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

5 Stars 4 Stars 3 Stars 2 Stars 1 Star

  • 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. 
  • Prep Time: 10 Minutes
  • Cook Time: 25 Minutes
  • Category: Dinner, High Protein, Lunch, Meal Prep
  • Method: Roast, Skillet
  • Cuisine: Mexican

Nutrition

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

Did you make this recipe?

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

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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

When you use these links, we may earn a small commission at no extra cost to you—thanks for helping us keep things going!

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

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

5 Stars 4 Stars 3 Stars 2 Stars 1 Star

  • Author: Amy MS, RD, LDN
  • Total Time: 15 minutes
  • Yield: 1 Salad 1x
  • Diet: Dairy-Free, Gluten-Free
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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. 
  • Prep Time: 15 Minutes
  • Category: Anti-Inflammatory, Dinner, High Protein, Meal Prep, Salad
  • Cuisine: Asian

Nutrition

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

Did you make this recipe?

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

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German Chocolate Cake Bars

German Chocolate Cake Bars

Posted on by Amy MS, RD, LDN

When you use these links, we may earn a small commission at no extra cost to you—thanks for helping us keep things going!

German Chocolate Cake Bars

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German Chocolate Cake Bars

5 Stars 4 Stars 3 Stars 2 Stars 1 Star

  • 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!
  • Prep Time: 15 minutes
  • Category: Bar, Dessert, Gluten-Free, Snack
  • Method: No Bake, No Cook, No-Cook
  • Cuisine: American

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

Did you make this recipe?

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

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Fluffy Whole Wheat Pancakes

Fluffy Whole Wheat Pancakes

Posted on by Amy MS, RD, LDN

When you use these links, we may earn a small commission at no extra cost to you—thanks for helping us keep things going!

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

  • Prep Time: 8 Minutes
  • Cook Time: 20
  • Category: Breakfast
  • Method: Griddle
  • Cuisine: American

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

Did you make this recipe?

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

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