Tag: Almonds

High-Protein Adult Lunchable

High-Protein Adult Lunchable

Posted on by Amy MS, RD, LDN

High-Protein Adult Lunchable

Print
clock clock iconcutlery cutlery iconflag flag iconfolder folder iconinstagram instagram iconpinterest pinterest iconfacebook facebook iconprint print iconsquares squares iconheart heart iconheart solid heart solid icon

High-Protein Adult Lunchable

5 Stars 4 Stars 3 Stars 2 Stars 1 Star

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

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!

Recipe Card powered byTasty Recipes
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)

Print
clock clock iconcutlery cutlery iconflag flag iconfolder folder iconinstagram instagram iconpinterest pinterest iconfacebook facebook iconprint print iconsquares squares iconheart heart iconheart solid heart solid icon

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
Print Recipe

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!

Recipe Card powered byTasty Recipes

Easy Maple Glazed Carrots

Easy Maple Glazed Carrots

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!

Easy Maple Glazed Carrots

Print
clock clock iconcutlery cutlery iconflag flag iconfolder folder iconinstagram instagram iconpinterest pinterest iconfacebook facebook iconprint print iconsquares squares iconheart heart iconheart solid heart solid icon

Easy Maple Glazed Carrots

5 Stars 4 Stars 3 Stars 2 Stars 1 Star

  • Author: Amy MS, RD, LDN
  • Total Time: 10 minutes
  • Yield: 4 Servings 1x
Print Recipe

Description

Easy Maple Glazed Carrots are tender yet crisp, coated in a sweet, buttery maple glaze for a simple and flavorful side. This quick and easy recipe adds a touch of warmth and color to any holiday or weeknight meal.

Ingredients

Units Scale
  • 1 lb Carrots, peeled and ends trimmed
  • 1/2 tbsp unsalted Butter
  • 1/2 tbsp Olive Oil
  • 1 tbsp Maple Syrup
  • 1/8 tsp Kosher Salt
  • Ground Black Pepper
  • Parsley, minced for Garnish (Optional)

Instructions

  1. Prep your carrots by slicing them into sticks
  2. Heat a large cast iron pan or sautee pan over medium high heat.
  3. When you pan is warm, add the butter and olive oil.
  4. Next add the carrots, salt and pepper and cook, for 4-5 minutes, stirring occasionally or tossing carrots in the pan so that they brown evenly.
  5. Then add the maple syrup to the pan and cook for an additional minute.
  6. Serve hot or warm. Top with parsley if desired. Enjoy!

Equipment

  • Prep Time: 5 minutes
  • Cook Time: 5
  • Category: Holiday, Sides
  • Method: Sautee
  • Cuisine: American

Nutrition

  • Serving Size: 1 Serving
  • Calories: 160
  • Sugar: 9g
  • Sodium: 150mg
  • Fat: 5g
  • Carbohydrates: 40g
  • Fiber: 10g
  • Protein: 3g
  • Cholesterol: 4mg

Did you make this recipe?

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

Recipe Card powered byTasty Recipes

High-Protein Almond Joy Overnight Oats

High-Protein Almond Joy Overnight Oats

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 Almond Joy Overnight Oats

Print
clock clock iconcutlery cutlery iconflag flag iconfolder folder iconinstagram instagram iconpinterest pinterest iconfacebook facebook iconprint print iconsquares squares iconheart heart iconheart solid heart solid icon

High Protein Almond Joy Overnight Oats

5 Stars 4 Stars 3 Stars 2 Stars 1 Star

5 from 1 review

  • Author: Amy RD, LDN
  • Total Time: 5 minutes
  • Yield: 1 Serving 1x
Print Recipe

Description

Packed with 28 grams of protein, (and no protein powder!) these overnight oats will fill you up and leave you satisfied!

Ingredients

Units Scale
  • 1/2 cup Unsweetened Soy Milk
  • 1/4 cup Greek Yogurt
  • 1 Tbsp Maple Syrup
  • 1 Tbsp Almond Butter
  • 1/8 tsp Almond Extract
  • 3 Tbsp Hemp Hearts
  • 1/2 cup Old Fashioned Oats
  • 1 Tbsp Semi-Sweet Mini Chocolate Chips
  • 1 tsp Unsweetened Shredded Coconut
  • 1 tsp Sliced Almonds

Instructions

  1. Add all the ingredients (except the coconut and slice almonds) into a mason jar. Give the mixture a thorough mix with a spoon.
  2. Pop a lid onto the jar and place it into the refrigerator overnight.
  3. The next morning, top with the coconut and sliced almonds. Enjoy!

Equipment

  • Prep Time: 5 minutes
  • Category: Breakfast
  • Method: No Cook
  • Cuisine: American

Nutrition

  • Serving Size: 1
  • Calories: 635
  • Sugar: 25g
  • Sodium: 31mg
  • Fat: 34mg
  • Carbohydrates: 61g
  • Fiber: 11g
  • Protein: 28g
  • Cholesterol: 3mg

Did you make this recipe?

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

Recipe Card powered byTasty Recipes
Spinach Pesto

Spinach Pesto

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!

Spinach Pesto

Print
clock clock iconcutlery cutlery iconflag flag iconfolder folder iconinstagram instagram iconpinterest pinterest iconfacebook facebook iconprint print iconsquares squares iconheart heart iconheart solid heart solid icon

Spinach Pesto

5 Stars 4 Stars 3 Stars 2 Stars 1 Star

  • Author: Amy RD, LDN
  • Total Time: 5 minutes
  • Yield: 8 Servings 1x
Print Recipe

Description

This spinach pesto does everything. Toss it with pasta, spread it on sandwiches, or use it to instantly upgrade chicken, fish, and grain salads with fresh, herby flavor.

Ingredients

Scale
  • 6 cups Spinach
  • 2 Garlic Cloves
  • 2/3 cup Almonds or Walnuts (or pine nuts if you’re feelin’ fancy!)
  • 1/4 cup Grated Parmesan Cheese
  • 3/4 tsp Salt
  • 1/4 tsp pepper
  • 2 tbsp Balsamic Vinegar
  • 1/2 cup Olive Oil

Instructions

  1. In the bowl of a food processor, add the spinach and garlic cloves. Process until the spinach and garlic are broken down into small pieces.
  2. Add the Parmesan cheese, nuts, salt and pepper. Pulse again until combined but not totally smooth.
  3. Add the balsamic vinegar and pulse again.
  4. Next turn on the food processor and slowly pour in the olive oil through the feed tube.
  5. Taste your pesto and adjust any seasonings as needed.
  6. Serve over roasted vegetables, fish, chicken, on sandwiches or salads its delicious!
 

Equipment

Notes

For nut allergies, you can omit the nuts completely or substitute sunflower seeds for the almonds.

  • Prep Time: 5
  • Category: Anti-Inflammatory, Appetizers, Condiment, Sauces
  • Method: Food Processor
  • Cuisine: Italian

Nutrition

  • Serving Size: 1/8
  • Calories: 167
  • Sugar: 1g
  • Sodium: 234mg
  • Fat: 16g
  • Saturated Fat: 2g
  • Unsaturated Fat: 13g
  • Carbohydrates: 4g
  • Fiber: 2g
  • Protein: 3g
  • Cholesterol: 2mg

Did you make this recipe?

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

Recipe Card powered byTasty Recipes
Sauteed Green Beans with Dried Cranberries and Almonds

Sauteed Green Beans with Dried Cranberries and Almonds

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!

Sauteed Green Beans with Dried Cranberries and Almonds

Print
clock clock iconcutlery cutlery iconflag flag iconfolder folder iconinstagram instagram iconpinterest pinterest iconfacebook facebook iconprint print iconsquares squares iconheart heart iconheart solid heart solid icon

Sauteed Green Beans with Dried Cranberries and Almonds

5 Stars 4 Stars 3 Stars 2 Stars 1 Star

  • Author: Amy MS, RD, LDN
  • Total Time: 15 minutes
  • Yield: 4 Servings 1x
  • Diet: Vegan
Print Recipe

Description

Sautéed green beans with dried cranberries and almonds are the perfect balance of flavor and nutrition—packed with fiber, antioxidants, and healthy fats, they’re a simple, delicious addition to any family feast.

Ingredients

Units Scale
  • 12 oz Fresh Green Beans
  • 2 tsp Olive Oil
  • 1/4 cup Dried Cranberries
  • 2 tbsp Slivered Almonds
  • 1/2 tsp Kosher Salt
  • 1/4 tsp Ground Black Pepper

Instructions

  1. Rinse and trim your green beans. Do so by lining up several green beans and trim off about 1/4 inch on each end.
  2. Heat a saute pan or cast iron pan over medium heat. Add olive oil to pan.
  3. Add the green beans to your warmed pan. Season with salt and pepper. Cook stirring occasionally, for 7-10 minutes, depending on how soft you like your green beans. (Tip: Put a lid over your pan to cook the beans quicker!)
  4. In the last 2 minutes of cooking, add the dried cranberries and almonds. Continue to stir to warm the cranberries and almonds. Taste your green beans and adjust seasoning as needed.
  5. Serve hot or warm, enjoy!
 

Equipment

  • Prep Time: 5
  • Cook Time: 10
  • Category: Gluten-Free, Holiday, Sides, Vegan, Vegetarian
  • Method: Sautee
  • Cuisine: French

Nutrition

  • Serving Size: 1
  • Calories: 82
  • Sugar: 10
  • Sodium: 249
  • Fat: 2
  • Saturated Fat: 0
  • Carbohydrates: 15
  • Fiber: 3
  • Protein: 2
  • Cholesterol: 0

Did you make this recipe?

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

Recipe Card powered byTasty Recipes