Suggested weekly menu
Based on your dietary preferences, we suggest the following
Main Dishes
Tofu Bibimbap
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Tofu Bibimbap
Recipe adapted from:
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Serving Size: 3/4 cup rice and 1 1/4 cup tofu and veggies
This KaiaFit recipe is part of the 7-day Spring cleanse for 2022.
https://clients.mindbodyonline.com/classic/ws?studioid=-35430&stype=41&sTG=45&prodId=101242
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https://clients.mindbodyonline.com/classic/ws?studioid=-35430&stype=41&sTG=45&prodId=101242
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Ingredients Scale
Adjust the ingredients measurement scale here by changing this number. 10
Instructions
- Preheat the oven to 400ºF (205ºC) and line a baking sheet with parchment paper.
- Add the tofu cubes to a bowl and gently toss with 3/4 of the tamari and half the oil. Then add the arrowroot powder and gently toss until the tofu cubes are well coated.
- Arrange the coated tofu cubes on the prepared baking sheet. Bake for 28 to 30 minutes, flipping halfway through.
- Meanwhile, cook the rice according to package directions.
- In a skillet over medium heat, add the remaining oil. Once hot, pour in the mushrooms and cook until softened, about five minutes. Add in the spinach and toss until wilted. Season with salt and pepper and set aside.
- In a small bowl, whisk together the gochujang, remaining tamari, vinegar, and coconut sugar.
- Divide the rice, tofu, and vegetables into a bowl. Drizzle the sauce over everything.
Cook Times
Active Prep15
Hands-On Cook5
Hands-Off Cook30
Passive0
Total Time50 minutes minutes
Recipe Serving Size10
Ingredients
Ingredients
- 38 ounce medium firm tofu extra-firm, pressed, and cubed
- 15 teaspoon tamari sauce divided
- 15 teaspoon avocado oil divided
- 7 teaspoon arrowroot powder
- 2 1/2 cup Jasmine rice cooked according to package directions
- 13 ounce fresh shiitake or cremini mushroom stems removed if using shiitake
- 15 ounce baby spinach
- 2 1/2 teaspoon sea salt
- 3/4 teaspoon freshly ground black pepper
- 22 teaspoon Gochujang paste (Korean hot pepper paste)
- 11 teaspoon rice vinegar
- 5 teaspoon coconut sugar or granulated sugar
Cooking Tools Required
Cutting board, Heavy duty rimmed baking sheet, Kitchen towels, Measuring cups and spoons, Mixing bowls, Oven, parchment paper, Saucepan, Sharp Knives, Skillet, Top Stove, Whisk, Wooden SpatulaReheating/Serving Instructions
Heat in the microwave on medium power until heated through.
Nutrition
Calories: 403kcal | Carbohydrates: 56g | Protein: 18g | Fat: 13g | Saturated Fat: 1g | Polyunsaturated Fat: 4g | Monounsaturated Fat: 6g | Sodium: 1144mg | Potassium: 772mg | Fiber: 6g | Sugar: 6g | Vitamin A: 4220IU | Vitamin C: 13mg | Calcium: 199mg | Iron: 4mg
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Vegan Keto Tacos
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Vegan Keto Tacos
Recipe adapted from:
Rated 0 out of 5
$0.00 Cooking Fee
Serving Size: 3 tacos
These vegan/vegetarian tacos are made with cauliflower and walnuts, and are low in carb and Keto friendly. Garnish with your favorite ingredients.
https://fitmencook.com/vegan-tacos/
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https://fitmencook.com/vegan-tacos/
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Ingredients Scale
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Instructions
- Set oven to 375F.
- Place all ingredients – except the garnish – into a food processor. Pulse blend until well-mixed, like a paste. Add the “meat” mixture to a baking tray lined with parchment and be sure that it is spread out. Bake for about 35 minutes, until the edges are toasted and brown, flipping and chopping up the mixture halfway through the cooking cycle.
- Meanwhile chop the onion and the cilantro.
- When ready to serve heat the low carb tortillas in the microwave. Fill with cauliflower/nut mixture, then top with onion and cilantro.
Cook Times
Active Prep15
Hands-On Cook0
Hands-Off Cook35
Passive0
Total Time50 minutes minutes
Recipe Serving Size10
Ingredients
Ingredients
- 6 cup cauliflower florets
- 4 cup walnut
- 2 teaspoon garlic powder
- 2 teaspoon onion powder
- 2 tablespoon chili powder
- 4 teaspoon cumin
- 3 teaspoon dried oregano
- 2 tablespoon hot sauce
- 1 teaspoon Kosher salt
- 1/3 teaspoon freshly ground black pepper
Garnish:
- 1 onion large, chopped
- 2 bunch fresh cilantro chopped
For wrapping:
- 30 low carb tortilla
Cooking Tools Required
Cutting board, Food Processor, Heavy duty rimmed baking sheet, Oven, parchment paper, Sharp KnivesReheating/Serving Instructions
Heat filling in the microwave on medium/high heat, or in a saute pan over medium heat.
Nutrition
Calories: 347kcal | Carbohydrates: 14g | Protein: 9g | Fat: 31g | Saturated Fat: 3g | Polyunsaturated Fat: 22g | Monounsaturated Fat: 4g | Sodium: 370mg | Potassium: 479mg | Fiber: 7g | Sugar: 3g | Vitamin A: 617IU | Vitamin C: 33mg | Calcium: 92mg | Iron: 3mg
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One-Pan Lemon Garlic Chicken Pasta
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Added meal time : 0h 39m
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One-Pan Lemon Garlic Chicken Pasta
Recipe adapted from:
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$0.00 Cooking Fee
Serving Size: 8 ounces
This one-pan dish creates a pasta with extra flavor, as it simmers in a lemon-garlic broth.
https://www.number-2-pencil.com/one-pan-lemon-garlic-chicken-pasta-2/
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https://www.number-2-pencil.com/one-pan-lemon-garlic-chicken-pasta-2/
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Ingredients Scale
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Instructions
- Season chicken breasts with salt and freshly ground black pepper.
- Heat olive oil over medium high and brown chicken breast.
- Lower heat and add garlic to pan.
- Sautee garlic and chicken together about one minute.
- Then add chicken broth, water and uncooked pasta to pan.
- Bring to a boil, then turn heat down to low.
- Cook covered on low for about fifteen minutes.
- Remove cover and let simmer for about five more minutes until liquid is reduced by half.
- Remove from heat and stir in lemon juice, lemon zest, basil, and parmesan cheese.
- Season with additional salt and pepper if needed and garnish with lemon slices.
Cook Times
Active Prep10
Hands-On Cook20
Hands-Off Cook0
Passive0
Total Time30 minutes minutes
Recipe Serving Size4
Ingredients
Ingredients
- 1/4 cup extra virgin olive oil
- 1 pound boneless skinless chicken breast cut into 1 inch chunks
- 1 teaspoon Kosher salt
- 1/2 teaspoon freshly ground black pepper
- 4 clove garlic minced
- 2 cup low-sodium chicken broth
- 1 cup water
- 1/2 pound penne pasta
- 1 lemon zested and juiced; juiced lemon should yield about 1/4 cup of lemon juice
- 1 lemon sliced for garnish
- 1 cup grated parmesan cheese
- 1 cup fresh basil
Cooking Tools Required
Cutting board, Measuring cups and spoons, Saucepan with lid, Saute pan, Sharp Knives, Top StoveReheating/Serving Instructions
Heat over a cooktop on medium in a large non-stick pan until heated through.
Nutrition
Calories: 593kcal | Carbohydrates: 49g | Protein: 42g | Fat: 25g | Saturated Fat: 7g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 13g | Trans Fat: 1g | Cholesterol: 94mg | Sodium: 1193mg | Potassium: 742mg | Fiber: 2g | Sugar: 2g | Vitamin A: 569IU | Vitamin C: 9mg | Calcium: 264mg | Iron: 2mg
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Side Dishes
Marinated Veggie Salad
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Added meal time : 0h 39m
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Marinated Veggie Salad
Recipe adapted from:
Mayumi Tavalero
Rated 0 out of 5
$0.00 Cooking Fee
Serving Size: 2 1/2 cups
This hearty salad combines mixed vegetables and lentils that are marinated in a spicy apple cider vianaigrette.
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Ingredients Scale
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Instructions
- Cook lentils according to package directions.
- Combine vinegar, oil, sea salt and cayenne pepper in a mason jar. Seal and shake well. Set aside.
- Combine all remaining ingredients in a large mixing bowl. Pour dressing in and toss well.
- Cover and refrigerate until ready to eat. Toss before serving. Enjoy!
Notes
Leftovers
Refrigerate in an airtight container for up to three days.
Serving Size
One serving is approximately 1 1/2 cups.
Mix It Up
Swap in whatever vegetables you have on hand - cauliflower, green onion, peas or
edamame.
No Lentils
Serve with chickpeas, chicken or flaked tuna.
Cheese Lover
Add crumbled feta or goat cheese.
Refrigerate in an airtight container for up to three days.
Serving Size
One serving is approximately 1 1/2 cups.
Mix It Up
Swap in whatever vegetables you have on hand - cauliflower, green onion, peas or
edamame.
No Lentils
Serve with chickpeas, chicken or flaked tuna.
Cheese Lover
Add crumbled feta or goat cheese.
Cook Times
Active Prep30
Hands-On Cook0
Hands-Off Cook0
Passive0
Total Time30 minutes minutes
Recipe Serving Size10
Ingredients
Ingredients
- 10 tablespoon apple cider vinegar
- 5 tablespoon extra virgin olive oil
- 1 1/4 teaspoon sea salt
- 1 1/4 teaspoon cayenne pepper
- 5 cup broccoli chopped into small florets
- 1 cucumber large, diced
- 2 1/2 cup carrot matchstick
- 3 yellow bell pepper finely sliced
- 10 tablespoon red onion finely sliced
- 2 1/2 cup cherry tomato halved
- 2 1/2 cup mushroom sliced
- 5 cup lentils cooked according to package directions, drained and rinsed
Cooking Tools Required
Colander, Cutting board, jar with lid, Kitchen towels, Measuring cups and spoons, Mixing bowls, Mixing spoon, Sharp KnivesNutrition
Calories: 463kcal | Carbohydrates: 70g | Protein: 28g | Fat: 9g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 5g | Sodium: 342mg | Potassium: 1468mg | Fiber: 33g | Sugar: 7g | Vitamin A: 6046IU | Vitamin C: 123mg | Calcium: 103mg | Iron: 8mg
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Cilantro Lime Jasmine Rice
Rated 5 out of 5 based on 5 customer ratings
(1 customer review)
Added meal time : 0h 26m
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Cilantro Lime Jasmine Rice
Recipe adapted from:
Rated 5 out of 5 based on 5 customer ratings
(1 customer review)
$0.00 Cooking Fee
Serving Size: 1 cup
This simple but flavorful rice pairs especially well with Shrimp and Vegetable Stir Fry or Green Chili Pork .
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Ingredients Scale
Adjust the ingredients measurement scale here by changing this number. 10
Instructions
- Combine the rice, water, and 1/3 of the olive oil in a medium saucepan with a lid. Bring to a boil, cover, and reduce to a simmer. Simmer for 20 minutes (or check the time listed on the package of your rice).
- Uncover and fluff with a fork. Add the garlic, scallions, and lime zest and stir to combine. Let cool for 1 minute, then add the remaining 2/3 of olive oil, salt, lime juice, cilantro, and jalapeño. Stir to combine and season to taste.
Cook Times
Active Prep5
Hands-On Cook0
Hands-Off Cook15
Passive0
Total Time20 minutes minutes
Recipe Serving Size10
Ingredients
Ingredients
- 3 cup jasmine white rice
- 4 cup water
- 3 teaspoon extra virgin olive oil
- 1 cup fresh cilantro chopped
- 1 each lime juiced and zested
- 2 clove garlic minced
- 1 teaspoon Kosher salt adjust to taste
- 4 sprig scallion finely chopped
- 1 each jalapeno pepper deseeded and diced
Cooking Tools Required
Cutting board, Fine-Mesh Strainer, Measuring cups and spoons, Saucepan, Sharp Knives, Top StoveReheating/Serving Instructions
Heat in microwave, covered, on high heat until warm.
Nutrition
Calories: 217kcal | Carbohydrates: 45g | Protein: 4g | Fat: 2g | Saturated Fat: 0.3g | Polyunsaturated Fat: 0.2g | Monounsaturated Fat: 1g | Sodium: 242mg | Potassium: 95mg | Fiber: 1g | Sugar: 0.3g | Vitamin A: 172IU | Vitamin C: 4mg | Calcium: 25mg | Iron: 1mg
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Salads
Autumn Harvest Plant Based Bowl
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Added meal time : 1h 11.5m
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Autumn Harvest Plant Based Bowl
Recipe adapted from:
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$0.00 Cooking Fee
Serving Size: 8 ounces
Just in time for the Fall harvest, these delicious squash are oven roasted to create a delicious kale and quinoa salad.
www.kaiafitfolsom.com
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www.kaiafitfolsom.com
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Instructions
- Cook quinoa according to package directions.
- Preheat the oven to 350 degrees F
- Line a large baking sheet with foil and set aside. In a large mixing bowl, toss together the delicata squash, chickpeas, olive oil, salt, pepper, cinnamon, paprika, and whole thyme sprigs until mixed well. Spread the mixture out in an even layer on the baking sheet.
- Place in the oven to bake for 30 minutes. After 30 minutes, remove the sheet pan from the oven and add the dried cranberries and pumpkin seeds to the baking sheet. Return the baking sheet to the oven and bake for an additional 5 minutes.
- Remove after 5 minutes. Arrange the chopped kale in a large bowl. Top with cooked quinoa and the warm ingredients from the baking pan. Drizzle with maple syrup and enjoy!
Cook Times
Active Prep20
Hands-On Cook0
Hands-Off Cook35
Passive0
Total Time55 minutes minutes
Recipe Serving Size10
Ingredients
Ingredients
- 5 delicata squash sliced in half with seeds removed, sliced into half inch thick half-moon slices
- 31 ounce canned chickpeas drained and rinsed
- 1 tablespoon extra virgin olive oil
- 1 teaspoon Kosher salt
- ½ teaspoon freshly ground black pepper to taste
- 1/2 teaspoon ground cinnamon
- 1/4 teaspoon paprika
- 6 sprig fresh thyme
- 2/3 cup dried cranberries
- 2/3 cup pumpkin seeds
- 6 cup kale stemmed and chopped
- 2 1/2 cup quinoa cooked according to package directions
- 5 tablespoon pure maple syrup
Cooking Tools Required
Aluminum Foil, Baking sheet, Cutting board, Fine-Mesh Strainer, Measuring cups and spoons, Mixing bowls, Mixing spoon, Oven, Sharp KnivesReheating/Serving Instructions
Heat in 350 degree oven for 15-20 minutes until heated through.
Nutrition
Calories: 481kcal | Carbohydrates: 87g | Protein: 18g | Fat: 9g | Saturated Fat: 1g | Polyunsaturated Fat: 4g | Monounsaturated Fat: 3g | Trans Fat: 1g | Sodium: 273mg | Potassium: 1495mg | Fiber: 16g | Sugar: 21g | Vitamin A: 7197IU | Vitamin C: 68mg | Calcium: 246mg | Iron: 7mg
*No time to shop? For an additional fee, ask the cook to buy the ingredients for you, during checkout.
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