Suggested weekly menu
Based on your dietary preferences, we suggest the following
Main Dishes
Roasted Tomato, Chicken, Mozzarella and Rocket Pasta
Added meal time : 1h 5m
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Roasted Tomato, Chicken, Mozzarella and Rocket Pasta
Recipe adapted from:
$0.00 Cooking Fee
Serving Size: 9 ounces
Customer submitted recipe from Empower Fitness On-Line Coaching. https://empoweronlinecoaching.com/
https://empoweronlinecoaching.com/
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https://empoweronlinecoaching.com/
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Ingredients Scale
Adjust the ingredients measurement scale here by changing this number. 10
Instructions
- Cook your chicken in a pan with seasoning of your choice until golden brown.
- Add your cherry tomatoes to a roasting tray with half of the olive oil. Season with salt and pepper. Bake for 25-30 mins at 350 degrees.
- Boil your pasta and then drain the water.
- Once the tomatoes are cooked, add them to the pasta along with a little balsamic vinegar and the rest of the olive oil.
- Shred the cooked chicken with a fork. Tear apart the mozzarella. Combine the shredded chicken with the tomato and pasta mixture along with the mozzarella and rocket. Season with salt and pepper and enjoy!
Cook Times
Active Prep10
Hands-On Cook10
Hands-Off Cook30
Passive0
Total Time50 minutes minutes
Recipe Serving Size10
Ingredients
Ingredients
- 28 ounce cherry tomatoes
- 7 1/2 cup arugula
- 6 1/2 tablespoon extra virgin olive oil
- 12 ounce Tesco reduced fat mozzarella
- 40 ounce boneless skinless chicken breast
- 19 ounce dry pasta
- 5 tablespoon balsamic vinegar
Cooking Tools Required
12-inch skillet, 5-quart saucepot, Colander, Cutting board, Heavy duty rimmed baking sheet, Measuring cups and spoons, Mixing bowls, Oven, parchment paper, Salad spinner, Sharp Knives, Tongs, Top StoveNutrition
Calories: 521kcal | Carbohydrates: 46g | Protein: 41g | Fat: 18g | Saturated Fat: 6g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 9g | Trans Fat: 1g | Cholesterol: 94mg | Sodium: 360mg | Potassium: 806mg | Fiber: 3g | Sugar: 5g | Vitamin A: 942IU | Vitamin C: 22mg | Calcium: 318mg | Iron: 2mg
*No time to shop? For an additional fee, ask the cook to buy the ingredients for you, during checkout.
Garlic Sesame Tofu
Added meal time : 1h 5m
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Garlic Sesame Tofu
Recipe adapted from:
$0.00 Cooking Fee
Serving Size: 4 ounces
This flavorful crispy baked tofu is tossed with a soy-maple glaze. A dish the whole family will enjoy! Great with steamed broccoli and rice.
https://eatwithclarity.com/sheet-pan-sesame-tofu-vegetables/#wprm-recipe-container-8897
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https://eatwithclarity.com/sheet-pan-sesame-tofu-vegetables/#wprm-recipe-container-8897
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Ingredients Scale
Adjust the ingredients measurement scale here by changing this number. 10
Instructions
- Preheat the oven to 400 Fahrenheit.
- Drain the excess liquid from the tofu and dry it off with a towel.
- Cut into 1 inch cubes and add to a large bowl. Toss with the soy sauce.
- Toss with the cornstarch, then the breadcrumbs until all pieces are evenly coated.
- Add to the baking tray and bake for 30-35 minutes or until golden brown.
- During the final 10 minutes, prep the sauce.
- Mince the garlic and saute with 1 tbsp neutral oil in a small saute pan for 2-3 minutes or until lightly browned.
- Add in the soy sauce, honey or maple syrup, rice vinegar, 2 tbsp of water and sesame oil.
- Whisk together the cornstarch and other 2 tbsp of water in a bowl and add to the pan.
- Heat over low heat for 3-5 minutes or until the sauce bubbles and thickens.
- When the tofu is done, toss with the sauce. Garnish with sesame seeds if desired.
Cook Times
Active Prep15
Hands-On Cook0
Hands-Off Cook35
Passive0
Recipe Serving Size10
Ingredients
Ingredients
Tofu
- 3 tablespoon low-sodium soy sauce or tamari sauce
- 42 ounce extra firm tofu
- 3 tablespoon corn starch
- 9 tablespoon gluten-free breadcrumbs
Sauce
- 1 cup low-sodium soy sauce or tamari
- 6 teaspoon toasted sesame oil
- 3 tablespoon rice vinegar
- 6 tablespoon maple syrup
- 3 tablespoon corn starch
- 12 tablespoon water divided
- 15 clove garlic
- 3 tablespoon extra virgin olive oil
Cooking Tools Required
Baking sheet, Cutting board, Measuring cups and spoons, Mixing bowls, Mixing spoon, Saucepan, SpatulaReheating/Serving Instructions
Heat in a 350 degree oven for 15 minutes or
Nutrition
Calories: 248kcal | Carbohydrates: 28g | Protein: 13g | Fat: 9g | Saturated Fat: 1g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 4g | Sodium: 1169mg | Potassium: 335mg | Fiber: 1g | Sugar: 9g | Vitamin A: 0.4IU | Vitamin C: 1mg | Calcium: 68mg | Iron: 2mg
*No time to shop? For an additional fee, ask the cook to buy the ingredients for you, during checkout.
Clean Diet Spicy Lemon-Cilantro Baked Cod
Added meal time : 0h 28.6m
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Clean Diet Spicy Lemon-Cilantro Baked Cod
Recipe adapted from:
$0.00 Cooking Fee
Serving Size: 5.5 ounces
Dairy FreeEgg FreeGluten FreeKetoLower CarbNut FreePaleoReduced FatRefined Sugar FreeSoy FreeWhole 30
This recipe is courtesy of dietician Karin Adoni, and comes from her cookbook Clean Diet by Karin Adoni Company. This dish is bursting with fresh flavors! Pair with one of Karin's delicious side dishes for a complete meal.
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Ingredients Scale
Adjust the ingredients measurement scale here by changing this number. 10
Instructions
- Preheat oven to 450° F.
- Line a heavy duty rimmed baking sheet with parchment paper and place the the cod filets on top.
- In a medium bowl, mix together the coating ingredients. Coat the cod with the mixture. Place lemon slices on top.
- Bake in the oven for 7 minutes or until fully cooked through.
Cook Times
Active Prep15
Hands-On Cook0
Hands-Off Cook7
Passive0
Total Time22 minutes minutes
Recipe Serving Size10
Ingredients
Ingredients
- 3½ pound cod fillet
- 2 lemon sliced into half moons
For the coating:
- 2 bunch fresh cilantro finely chopped
- 2 clove garlic finely chopped
- 2 stalk green onion minced
- 1½ teaspoon crushed red pepper
- 4 tablespoon avocado oil
- 2 teaspoon Kosher salt
- 1/2 teaspoon freshly ground black pepper
Cooking Tools Required
Cutting board, Heavy duty rimmed baking sheet, Kitchen towels, Measuring cups and spoons, parchment paper, Sharp KnivesReheating/Serving Instructions
Heat fish in a sauté pan set over medium heat until heated through.
Nutrition
Calories: 189kcal | Carbohydrates: 3g | Protein: 29g | Fat: 7g | Saturated Fat: 1g | Cholesterol: 68mg | Sodium: 557mg | Potassium: 710mg | Fiber: 1g | Sugar: 1g | Vitamin A: 290IU | Vitamin C: 14mg | Calcium: 37mg | Iron: 1mg
*No time to shop? For an additional fee, ask the cook to buy the ingredients for you, during checkout.
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Side Dishes
Keto Avocados
Recipe adapted from:
Jen Stone
$0.00 Cooking Fee
Serving Size: 6 oz
Keto friendly and packed with delicious nutrition!
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Ingredients Scale
Adjust the ingredients measurement scale here by changing this number. 10
Instructions
- Preheat oven to 400 F
- Cut bacon into lardons
- Heat a skillet over medium high heat
- Cook bacon until desired crispness
- Remove from pan and place bacon on paper towels to soak up extra grease
- Quarter cherry tomatoes
- Chiffonade basil
- Halve avocados and remove pits
- Place avocado halves on baking sheet and remove a little extra flesh to make room for eggs
- Crack an egg in each hole
- Top with toppings of choice
- Bake for 15 minutes or until desired yolk consistency
- Top with fresh herbs
Cook Times
Active Prep5
Hands-On Cook5
Hands-Off Cook15
Passive0
Total Time25 minutes minutes
Recipe Serving Size10
Ingredients
Ingredients
- 5 avocado
- 5 strip bacon
- 8 ounce cherry tomato
- 1 tablespoon fresh basil
- 4 ounce shredded mozzarella cheese or your favorite shredded cheese
- 1 teaspoon Kosher salt
- ¼ teaspoon freshly ground black pepper
- 10 egg
Cooking Tools Required
Baking sheet, Cooling Rack, Cutting board, Kitchen towels, Oven, Saute pan, Sharp Knives, Skillet, Top StoveReheating/Serving Instructions
Serve hot and enjoy! Not recommended to reheat or freeze
Nutrition
Calories: 308kcal | Carbohydrates: 10g | Protein: 12g | Fat: 26g | Saturated Fat: 6g | Cholesterol: 180mg | Sodium: 216mg | Potassium: 628mg | Fiber: 7g | Sugar: 2g | Vitamin A: 572IU | Vitamin C: 15mg | Calcium: 96mg | Iron: 2mg
*No time to shop? For an additional fee, ask the cook to buy the ingredients for you, during checkout.
Turmeric Rice-Low FODMAP
Added meal time : 0h 39m
Do you have allergies or special requests?
Turmeric Rice-Low FODMAP
Recipe adapted from:
Jenn Tidwell
$0.00 Cooking Fee
Serving Size: 2/3 cup
Turmeric rice is an aromatic and flavorful side dish. Low in fat, vegan, and gluten free.
https://veggiedesserts.com/turmeric-rice/
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https://veggiedesserts.com/turmeric-rice/
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Ingredients Scale
Adjust the ingredients measurement scale here by changing this number. 10
Instructions
- Heat oil in a large pan.
- Add the turmeric, cumin, all the spices, and rice, and combine well, being careful not to burn. Saute for a minute or two.
- Pour in the stock or broth, cover the pan, bring to a boil, reduce the heat and simmer for 15-20 minutes or until all the liquid has been absorbed. If needed, add more broth or water torwards the end to make it fluffly.
- Serve sprinkled with chopped parsley.
- Note: be guided by the cooking time on your particular bag of rice.
Cook Times
Active Prep5
Hands-On Cook5
Hands-Off Cook20
Passive0
Total Time30 minutes minutes
Recipe Serving Size10
Ingredients
Ingredients
- 1 tablespoon coconut oil
- 1 tablespoon avocado oil
- 2 teaspoon ground turmeric
- 1 teaspoon cumin seeds
- 2 bay leaf
- 6 cardamom pod
- 2 ½ cup aged basmati rice
- 4 cup vegetable broth
- 1 teaspoon Kosher salt
- 1/2 teaspoon freshly ground black pepper
Garnish
- 3 tablespoon Italian parsley
Cooking Tools Required
Colander, Measuring cups and spoons, Saucepan with lid, Spatula, Stock pot or >5 Qt pot, Top StoveReheating/Serving Instructions
Reheat to desired temperature using the stove top or microwave.
Nutrition
Calories: 204kcal | Carbohydrates: 40g | Protein: 4g | Fat: 3g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 1g | Sodium: 612mg | Potassium: 88mg | Fiber: 1g | Sugar: 1g | Vitamin A: 306IU | Vitamin C: 2mg | Calcium: 23mg | Iron: 1mg
*No time to shop? For an additional fee, ask the cook to buy the ingredients for you, during checkout.
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Salads
Roasted Sunchoke (Jerusalem artichoke) Salad
Added meal time : 0h 52m
Do you have allergies or special requests?
Roasted Sunchoke (Jerusalem artichoke) Salad
Recipe adapted from:
Customer
$0.00 Cooking Fee
Serving Size: 1 cup
Sunchokes are oven roasted with olive oil, combined with tomatoes, onions, and parsley, then tossed with fresh lemon juice. Jerusalem artichokes, as they ae sometimes called, are a great lower carb alternative to potatoes.
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Ingredients Scale
Adjust the ingredients measurement scale here by changing this number. 10
Instructions
- Preheat oven to 425 degrees.
- Place the sunchokes on a parchment-lined baking pan. Drizzle with olive oil and season with salt and pepper. Bake for 30 minutes.
- Meanwhile, prep the rest of the ingredients and add to a large bowl. Once cooled, slice the sunchokes and add to the bowl. Sprinkle with lemon juice and toss.
Cook Times
Active Prep20
Hands-On Cook0
Hands-Off Cook20
Passive0
Total Time40 minutes minutes
Recipe Serving Size10
Ingredients
Ingredients
For roasting:
- 3 pound sunchokes peeled and cut in half lengthwise
- 1/2 cup extra virgin olive oil
- 11/2 teaspoon Kosher salt more or less to taste
- 1/2 teaspoon freshly ground black pepper more or less to taste
For the salad:
- 2 red onion peeled, halved then thinly sliced
- 1 cup Italian parsley roughly chopped
- 11/3 pound cherry tomato
For finishing:
- 2 tablespoon fresh lemon juice
Cooking Tools Required
Baking sheet, Cutting board, Kitchen towels, Measuring cups and spoons, Oven, parchment paper, Peeler, Sharp KnivesNutrition
Calories: 237kcal | Carbohydrates: 33g | Protein: 5g | Fat: 11g | Saturated Fat: 2g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 8g | Sodium: 1307mg | Potassium: 1016mg | Fiber: 4g | Sugar: 18g | Vitamin A: 1347IU | Vitamin C: 54mg | Calcium: 52mg | Iron: 6mg
*No time to shop? For an additional fee, ask the cook to buy the ingredients for you, during checkout.
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