Suggested weekly menu
Based on your dietary preferences, we suggest the following
Main Dishes

Roasted Tomato, Chicken, Mozzarella and Rocket Pasta
Rated 5 out of 5 based on 5 customer ratings
Added meal time : 1h 5m
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Roasted Tomato, Chicken, Mozzarella and Rocket Pasta
Recipe adapted from:
Rated 5 out of 5 based on 5 customer ratings
$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.

Chicken Larb (Thai Larb Gai) with Rice
Rated 0 out of 5
Added meal time : 1h 16.7m
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Chicken Larb (Thai Larb Gai) with Rice
Recipe adapted from:
Rated 0 out of 5
$0.00 Cooking Fee
Serving Size: 4 oz larb + 1/2 cup of rice
This Thai dish is made with ground chicken, lime juice, fresh herbs, served with fresh veggies and rice!
https://www.lemonblossoms.com/blog/thai-chicken-larb-salad/
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https://www.lemonblossoms.com/blog/thai-chicken-larb-salad/
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Ingredients Scale
Adjust the ingredients measurement scale here by changing this number. 10
Instructions
- If serving with rice, cook rice according to package directions.
- In a small bowl mix together the fish sauce, lime juice and sugar. Mix until well combined.
- Heat a wok or large skillet over medium-high heat. Add the oil. When the oil is hot, add the chiles, shallots and garlic and cook stirring constantly for about 1 - 2 minutes or until the shallots become translucent. Don't let the garlic get brown.
- Add the ground chicken and cook, breaking it apart into smaller pieces with a wooden spoon for about 4 to 5 minutes or until the chicken is cooked through and no longer pink.
- Add the onions and green onions and toss for about 1-2 minutes. In this dish the onions and scallions get warmed up but don't get cooked until completely softened. If preferred cook them for about 4 minutes or until soft.
- Stir in the sauce. Toss to combine. NOTE: If using rice flour, sprinkle about a spoonful and toss. Add more if you prefer the mixture a bit thicker.
- Remove from the heat and add the fresh cilantro, mint and basil. Toss and taste. Add additional chilies(or chili flakes) for extra spiciness, additional fish sauce if you want the salad a bit saltier, additional sugar if its a bit too sour for your taste or extra lime juice if you feel you need more tartness.
- Serve warm or at room temperature with rice and fresh vegetables, and additional fresh herbs (optional).
Cook Times
Active Prep20
Hands-On Cook9
Hands-Off Cook30
Passive0
Total Time59 minutes minutes
Recipe Serving Size10
Ingredients
Ingredients
Larb Sauce
- 1/2 cup fish sauce
- 10 tablespoon freshly squeezed lime juice
- 1/2 cup brown sugar
Larb Gai Mixture
- 1 1/2 tablespoon avocado oil
- 1 Thai chili or serrano chili thinly sliced
- 2 shallot finely chopped
- 7 clove garlic minced
- 3 pound ground chicken
- 3 stalk green onion thinly sliced
- 1 red onion thinly sliced
- 5 tablespoon fresh cilantro chopped
- 1/2 cup fresh mint chopped
- 3 tablespoon Thai basil chopped (optional)
- 1 tablespoon rice flour optional to thicken sauce
To Serve
- 2 cup short grain rice cooked according to package directions
- 1 head leaf lettuce
- 1 cucumber thinly sliced
- 3 carrot julienne
Cooking Tools Required
12-inch saute pan, Cutting board, Measuring cups and spoons, Mixing bowls, Pot with lid, Sharp Knives, WhiskReheating/Serving Instructions
Heat meat mixture in a saucepan over medium heat or in the microwave on med-high power.
Nutrition
Calories: 438kcal | Carbohydrates: 51g | Protein: 28g | Fat: 14g | Saturated Fat: 3g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 6g | Trans Fat: 1g | Cholesterol: 117mg | Sodium: 1020mg | Potassium: 1032mg | Fiber: 3g | Sugar: 14g | Vitamin A: 5583IU | Vitamin C: 12mg | Calcium: 64mg | Iron: 4mg
*No time to shop? For an additional fee, ask the cook to buy the ingredients for you, during checkout.

Clean Diet Chicken Salad with Spicy Peanut Sauce
Rated 4.8 out of 5 based on 19 customer ratings
Added meal time : 0h 32.5m
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Clean Diet Chicken Salad with Spicy Peanut Sauce
Recipe adapted from:
Rated 4.8 out of 5 based on 19 customer ratings
$0.00 Cooking Fee
Serving Size: 6 ounces
This recipe is courtesy of dietician Karin Adoni, and comes from her cookbook Clean Diet by Karin Adoni Company. This chicken salad has a Southeast Asian twist thanks to its spicy peanut dressing.
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Ingredients Scale
Adjust the ingredients measurement scale here by changing this number. 10 people
Instructions
- Pre-heat a grill to medium high and when hot lightly brush the grates with oil. Season the chicken breasts with salt and pepper. Grill 4 minutes per side or until chicken reads 165 degrees on an instant read thermometer.
- In a large bowl combine all the salad ingredients.
- In a small bowl whisk together all the dressing ingredients. Pour over salad, tossing to combine. Add sliced chicken and toss again.
Cook Times
Active Prep15
Hands-On Cook10
Hands-Off Cook0
Passive0
Total Time25 minutes minutes
Recipe Serving Size10 people
Ingredients
Ingredients
For the chicken:
- 24 ounce boneless, skinless chicken breast thinly sliced or diced, after grilling
- 1 teaspoon Kosher salt
- ¼ teaspoon freshly ground black pepper
- 2 tablespoon avocado oil for the grill
For the spicy peanut dressing:
- 3 tablespoon peanut butter creamy organic or natural
- 6 tablespoon rice vinegar
- 3 tablespoon soy sauce low sodium or coconut aminos
- 1½ teaspoon crushed red pepper
- 6 tablespoon water warm, to thin out the sauce, if necessary
- 3 teaspoon fish sauce optional
- 2 lime juiced
For the salad:
- 1 cup cucumber julienned
- 1½ cup carrot julienned
- 1½ cup yellow bell pepper thinly sliced
- 1½ cup red bell pepper thinly sliced
- 1½ cup snow pea thinly sliced
- 1½ cup bean sprout
Cooking Tools Required
Cutting board, Grill, Kitchen towels, Measuring cups and spoons, Meat Thermometer, Mixing bowls, Sharp Knives, Tongs, WhiskNutrition
Calories: 174kcal | Carbohydrates: 10g | Protein: 18g | Fat: 7g | Saturated Fat: 1g | Trans Fat: 1g | Cholesterol: 44mg | Sodium: 799mg | Potassium: 547mg | Fiber: 3g | Sugar: 4g | Vitamin A: 4241IU | Vitamin C: 87mg | Calcium: 35mg | 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

Cold Cucumber Soup
Rated 0 out of 5
Added meal time : 0h 13m
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Cold Cucumber Soup
Recipe adapted from:
Rated 0 out of 5
$0.00 Cooking Fee
This chilled cucumber soup dish is a delicious summer starter or side dish! Fresh herbs, Greek yogurt, and lemon juice make it bright, creamy, and refreshing.
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Ingredients Scale
Adjust the ingredients measurement scale here by changing this number. 10
Instructions
- In a blender, combine the cucumbers, yogurt, basil, olive oil, lemon juice, dill, garlic, salt, honey, and several grinds of pepper and blend until smooth. Chill for at least 4 hours.
- Serve in bowls and garnish with the reserved cucumber slices, fresh herbs, drizzles of olive oil, and freshly ground black pepper.
Cook Times
Active Prep10
Hands-On Cook0
Hands-Off Cook0
Passive0
Total Time10 minutes minutes
Recipe Serving Size10
Ingredients
Ingredients
- 2.5 pound Persian cucumber thinly sliced, reserve a few slices for garnish
- 2 cup 5% Greek yogurt
- 1 cup fresh basil
- 1/3 cup extra virgin olive oil more for drizzling
- 4 tablespoon fresh lemon juice
- 3 tablespoon fresh dill
- 1 clove garlic taste and add an extra clove if not strong enough
- 1 teaspoon sea salt
- 2/3 teaspoon honey
- 1/4 teaspoon freshly ground black pepper
For Garnish
- Fresh mint or dill, or chives
- cucumber sliced
Cooking Tools Required
Blender, Cutting board, Mixing bowls, Sharp KnivesNutrition
Calories: 109kcal | Carbohydrates: 7g | Protein: 5g | Fat: 10g | Saturated Fat: 3g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 5g | Trans Fat: 1g | Cholesterol: 2mg | Sodium: 250mg | Potassium: 239mg | Fiber: 1g | Sugar: 4g | Vitamin A: 257IU | Vitamin C: 6mg | Calcium: 68mg | Iron: 1mg
*No time to shop? For an additional fee, ask the cook to buy the ingredients for you, during checkout.

Skillet Baked Beans
Rated 0 out of 5
Added meal time : 0h 39m
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Skillet Baked Beans
Recipe adapted from:
Mayumi Tavalero
Rated 0 out of 5
$0.00 Cooking Fee
Serving Size: 5 ounces
No need to turn on your oven and heat up the whole house for this Summer BBQ favorite!
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Ingredients Scale
Adjust the ingredients measurement scale here by changing this number. 10
Instructions
- In a large skillet, cook chopped bacon until crisp, adding onion halfway through cooking time. Cook until onion is translucent and soft. Pour off drippings leaving a small amount for flavor. Add all remaining ingredients and bring to a boil, stirring often. Cook for 10 minutes to thicken, turning down if necessary to prevent burning.
Cook Times
Active Prep10
Hands-On Cook10
Hands-Off Cook10
Passive0
Total Time30 minutes minutes
Recipe Serving Size10
Ingredients
Ingredients
- 2/3 pound bacon diced
- 1 onion chopped
- 56 ounce canned pork and beans undrained
- 1/3 cup brown sugar packed
- 1/4 cup yellow mustard
- 2/3 cup BBQ sauce use your favorite
Cooking Tools Required
Cutting board, Kitchen towels, Measuring cups and spoons, Sharp Knives, Skillet, Top StoveReheating/Serving Instructions
Heat in the microwave on high power until heated through. Stir halfway through cooking time.
Nutrition
Calories: 363kcal | Carbohydrates: 48g | Protein: 13g | Fat: 15g | Saturated Fat: 5g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 7g | Trans Fat: 1g | Cholesterol: 31mg | Sodium: 1125mg | Potassium: 630mg | Fiber: 9g | Sugar: 14g | Vitamin A: 59IU | Vitamin C: 4mg | Calcium: 104mg | Iron: 3mg
*No time to shop? For an additional fee, ask the cook to buy the ingredients for you, during checkout.
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Salads

Brussels Sprouts Salad
Rated 0 out of 5
Added meal time : 0h 26m
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Brussels Sprouts Salad
Recipe adapted from:
Rated 0 out of 5
$0.00 Cooking Fee
Serving Size: 3.5 ounce
This recipe is courtesy of nutritionist Karin Adoni, and comes from her cookbook Clean Diet by Karin Adoni Company. This recipe combines slightly wilted Brussels sprouts with the sweetness of apples, all tossed with a Dijon-lime dressing.
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Ingredients Scale
Adjust the ingredients measurement scale here by changing this number. 10 people
Instructions
- Shred Brussels sprouts in the food processor or if unavailable, a box grater.
- Heat half the oil in a large skillet and add the Brussels sprouts. Cook for a few minutes until slightly wilted. Remove from heat and place in a large bowl.
- In a small bowl, combine remaining olive oil, mustard, and lime juice.
- Add the apples, almond slices, and dressing to the bowl of the Brussels sprouts and toss well to combine.
Cook Times
Active Prep15
Hands-On Cook5
Hands-Off Cook0
Passive0
Total Time20 minutes minutes
Recipe Serving Size10 people
Ingredients
Ingredients
- 3 pound Brussels sprouts shredded, (on box grater or in food processor)
- 2 tablespoon extra virgin olive oil
- 2 Granny Smith apples peeled and cubed
- 3 tablespoon sliced almond
For the dressing:
- 2 tablespoon extra virgin olive oil
- 2 tablespoon Dijon mustard
- 2 lime juiced
Cooking Tools Required
Cutting board, Food Processor, Kitchen towels, Measuring cups and spoons, Mixing bowls, Peeler, Sharp Knives, Skillet, Top Stove, WhiskReheating/Serving Instructions
Keep refrigerated for up to 5 days.
Nutrition
Calories: 158kcal | Carbohydrates: 20g | Protein: 6g | Fat: 8g | Saturated Fat: 1g | Trans Fat: 1g | Sodium: 69mg | Potassium: 617mg | Fiber: 7g | Sugar: 7g | Vitamin A: 1055IU | Vitamin C: 121mg | Calcium: 77mg | Iron: 2mg
*No time to shop? For an additional fee, ask the cook to buy the ingredients for you, during checkout.
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