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/
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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
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Vegetarian Walnut Meatballs
Rated 0 out of 5
(0 customer reviews)
Added meal time : 1h 18m
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Vegetarian Walnut Meatballs
Recipe adapted from:
Vivian Parker
Rated 0 out of 5
(0 customer reviews)
$0.00 Cooking Fee
Serving Size: 2 meatballs
Grandma Vivian's vegetarian meatballs have an addicting and nourishing component; quite rare in vegetarian food. The aftertaste is phenomenal and has an amazing shelf life and actually tastes better as leftovers.
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Ingredients Scale
Adjust the ingredients measurement scale here by changing this number. 10
Instructions
- Mix the marinara and water and set aside.
- In a large mixing bowl, combine all other ingredients.
- Shape the mix into 1.5" balls and place gently in casserole dish.
- Pour marinara sauce over the balls and bake for 30 minutes at 350 degrees F.
Cook Times
Active Prep30
Hands-On Cook0
Hands-Off Cook30
Passive0
Total Time1 hour hour
Recipe Serving Size10
Ingredients
Ingredients
- 5 egg
- 2 cup shredded cheddar cheese
- 3 cup walnuts use processor to chop to small pieces
- 2 cup whole wheat breadcrumbs
- 1 cup cottage cheese
- 1 cup onion
- 2 tablespoon dried basil
- 2 tablespoon ground sage
- 4 cup marinara sauce
- 3 cup water
Cooking Tools Required
Food Processor, Measuring cups and spoons, Mixing bowls, Oven, Pyrex baking dishReheating/Serving Instructions
Serve warm or cold
Nutrition
Calories: 466kcal | Carbohydrates: 30g | Protein: 20g | Fat: 34g | Saturated Fat: 8g | Cholesterol: 106mg | Sodium: 897mg | Potassium: 580mg | Fiber: 6g | Sugar: 7g | Vitamin A: 807IU | Vitamin C: 13mg | Calcium: 250mg | Iron: 4mg
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Tortilla-less Tacos
Rated 5 out of 5 based on 5 customer ratings
Added meal time : 0h 39m
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Tortilla-less Tacos
Recipe adapted from:
Rated 5 out of 5 based on 5 customer ratings
$0.00 Cooking Fee
Serving Size: 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. These ground turkey tacos with spicy tomato sauce, are low-carb, Keto friendly, Whole 30, Paleo and oh so delicious!
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Ingredients Scale
Adjust the ingredients measurement scale here by changing this number. 10
Instructions
- Heat avocado oil in a non-stick skillet over medium high heat. Add onion and sauté 2 minutes, or until onions have softened.
- Add turkey, garlic, salt and pepper, and cook, tossing and breaking up turkey occasionally, until cooked through, about 8 minutes.
- Add chili powder, cumin, paprika, tomato sauce, and chicken broth. Reduce to a simmer and cook about 5 minutes, until sauce has reduced.
- Stack 2 lettuce leaves on top of each other and fill with mixture.
Cook Times
Active Prep15
Hands-On Cook15
Hands-Off Cook0
Passive0
Recipe Serving Size10
Ingredients
Ingredients
- 3 tablespoon avocado oil
- 2 cup red onion chopped
- 3 pound 85% lean ground turkey 95% lean
- 6 clove garlic chopped
- 1½ teaspoon Kosher salt
- ½ teaspoon freshly ground black pepper
- 2 tablespoon chili powder
- 1 tablespoon ancho chili powder
- 1 tablespoon ground cumin
- 1 ½ teaspoon paprika
- 1 ½ cup canned tomato sauce
- 1 ½ cup chicken stock low-sodium
- 2 head Romaine lettuce or iceberg lettuce
Cooking Tools Required
Can Opener, Kitchen towels, Saute pan, Sharp Knives, Skillet, Spatula, Top StoveReheating/Serving Instructions
Heat filling in large saute pan set over medium heat until heated through.
Nutrition
Calories: 247kcal | Carbohydrates: 12g | Protein: 35g | Fat: 8g | Saturated Fat: 1g | Trans Fat: 1g | Cholesterol: 75mg | Sodium: 792mg | Potassium: 980mg | Fiber: 5g | Sugar: 5g | Vitamin A: 11967IU | Vitamin C: 13mg | Calcium: 78mg | Iron: 4mg
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Side Dishes
Steamed Asparagus with Tahini and Tarragon Sauce (Ayurvedic)
Rated 5 out of 5 based on 5 customer ratings
(1 customer review)
Added meal time : 0h 19.5m
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Steamed Asparagus with Tahini and Tarragon Sauce (Ayurvedic)
Recipe adapted from:
An Le
Rated 5 out of 5 based on 5 customer ratings
(1 customer review)
$0.00 Cooking Fee
Serving Size: about 4-6 ounces
Dairy FreeEgg FreeGluten FreeKetoLower CarbNut FreeOil FreeReduced FatRefined Sugar FreeSoy FreeVeganVegetarian
Ayurveda eating
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Ingredients Scale
Adjust the ingredients measurement scale here by changing this number. 10
Instructions
- Bring water to a boil in a steamer
- Add the asparagus and cover until just tender, for about 3 minutes
- Prepare the sauce whisking all ingredients together in a mixing bowl until smooth
- To serve, arrange asparagus on platter and pour tarragon sauce on top.
Cook Times
Active Prep10
Hands-On Cook0
Hands-Off Cook5
Passive0
Total Time15 minutes minutes
Recipe Serving Size10
Ingredients
Ingredients
- 2 bunch asparagus
- 2 tablespoon fresh tarragon dried or fresh
- 4 tablespoon tahini
- 3 tablespoon fresh ginger grated
- 1/2 teaspoon paprika
- 4 tablespoon fresh lemon juice
- 2 tablespoon maple syrup rice syrup
- 1/2 teaspoon Kosher salt
Cooking Tools Required
Cutting board, Kitchen towels, Steamer Basket, Tongs, Top StoveReheating/Serving Instructions
Microwave until warm all the way through
Nutrition
Calories: 72kcal | Carbohydrates: 9g | Protein: 3g | Fat: 3g | Saturated Fat: 1g | Sodium: 122mg | Potassium: 276mg | Fiber: 2g | Sugar: 4g | Vitamin A: 788IU | Vitamin C: 8mg | Calcium: 50mg | Iron: 3mg
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Garlic Parmesan White Beans
Rated 0 out of 5
Added meal time : 0h 26m
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Garlic Parmesan White Beans
Recipe adapted from:
Rated 0 out of 5
$0.00 Cooking Fee
Serving Size: 8 ounces
Bold Mediterranean spices combine with white beans garlic, Parmesan, and cherry tomatoes. Serve it as an easy meatless dinner with your favorite crusty bread or as a side.
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Ingredients Scale
Adjust the ingredients measurement scale here by changing this number. 10
Instructions
- In a large pan, warm the extra virgin olive oil over medium heat. Add the garlic and cook briefly, tossing regularly, until just golden.
- Add the cannellini beans and ½ cup water. Season with kosher salt, black pepper, and the spices. Add the tomatoes. Cook, stirring occasionally until warmed through (about 10 minutes)
- Stir in the parsley, cheese, and lemon juice.
- Finish with a generous drizzle of extra virgin olive oil. Serve immediately with pita or your favorite crusty bread.
Cook Times
Active Prep10
Hands-On Cook10
Hands-Off Cook0
Passive0
Total Time20 minutes minutes
Recipe Serving Size10
Ingredients
Ingredients
- 8 clove garlic minced
- 4 tablespoon extra virgin olive oil
- 60 ounce canned cannellini beans drained
- 1 cup water
- 2 cup cherry tomatoes halved
- 2 teaspoon Kosher salt
- 1 teaspoon freshly ground black pepper
- 2 teaspoon Aleppo pepper chopped
- 1 teaspoon ground cumin
Stir in:
- 2 cup Italian parsley chopped
- 2/3 cup shaved parmesan cheese
- 1/2 cup Pecorino Romano cheese grated
- 1 lemon juiced
Cooking Tools Required
12-inch skillet, 5-quart saucepot, Cutting board, Measuring cups and spoons, Sharp Knives, Top Stove, Wooden SpatulaReheating/Serving Instructions
Heat in the microwave or over the stovetop over medium heat until heated through.
Nutrition
Calories: 307kcal | Carbohydrates: 40g | Protein: 17g | Fat: 10g | Saturated Fat: 3g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 5g | Cholesterol: 11mg | Sodium: 669mg | Potassium: 947mg | Fiber: 9g | Sugar: 2g | Vitamin A: 1358IU | Vitamin C: 25mg | Calcium: 266mg | Iron: 6mg
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Salads
Clean Diet Purple Cabbage Salad
Rated 5 out of 5 based on 5 customer ratings
Added meal time : 0h 39m
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Clean Diet Purple Cabbage Salad
Recipe adapted from:
Rated 5 out of 5 based on 5 customer ratings
$0.00 Cooking Fee
Serving Size: 2 cups
This recipe is courtesy of nutritionist Karin Adoni, and comes from her cookbook Clean Diet by Karin Adoni Company. This recipe uses red or green cabbage combined with beets, carrots, avocado, and dill.
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Ingredients Scale
Adjust the ingredients measurement scale here by changing this number. 10 people
Instructions
- Shred cabbage(s), carrots and beets in food processor
- Add walnuts to food processor and pulse a few times
- Make dressing by mixing oil, vinegar and pressed garlic cloves
- Chop avocado and dill, and mix it all together.
Cook Times
Active Prep30
Hands-On Cook0
Hands-Off Cook0
Passive0
Total Time30 minutes minutes
Recipe Serving Size10 people
Ingredients
Ingredients
For the food processor:
- 2 whole purple cabbage small, red or green
- 12 carrot
- 2 red beet
- 2/3 cup walnuts chopped
Mix in:
- 2 avocado chopped
- 1 cup fresh dill chopped
For the dressing:
- 6 clove garlic put through a press
- 1 cup extra virgin olive oil
- 1/2 cup apple cider vinegar unfiltered
- 1 teaspoon Kosher salt
- 0.5 teaspoon freshly ground black pepper
Cooking Tools Required
Cutting board, Food Processor, Kitchen towels, Measuring cups and spoons, Sharp KnivesNutrition
Calories: 351kcal | Carbohydrates: 14g | Protein: 3g | Fat: 33g | Saturated Fat: 4g | Polyunsaturated Fat: 7g | Monounsaturated Fat: 20g | Sodium: 303mg | Potassium: 570mg | Fiber: 6g | Sugar: 5g | Vitamin A: 12660IU | Vitamin C: 14mg | Calcium: 54mg | 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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Snacks
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