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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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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Queso Fresca Cheese Enchiladas with Red Sauce
Rated 5 out of 5 based on 15 customer ratings
(3 customer reviews)
Added meal time : 1h 18m
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Queso Fresca Cheese Enchiladas with Red Sauce
Recipe adapted from:
David Long
Rated 5 out of 5 based on 15 customer ratings
(3 customer reviews)
$0.00 Cooking Fee
Serving Size: 1 enchilada
Vegetarian delicious enchiladas with a fluffy cheese sauce, these enchiladas are a crowd pleaser!
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Ingredients Scale
Adjust the ingredients measurement scale here by changing this number. 10
Instructions
- Preheat oven to 375 degrees.
- To make the enchilada sauce, heat oil in a small saucepan over medium-high heat. Add flour, whisking for 1 minute, until golden roux forms. Add the remaining dry seasonings through to the cumin, whisking to combine. Gradually add the stock, continually whisking, to prevent any lumps. Whisk in the tomato paste. Simmer on low heat for 10-15 minutes.
- With a mixing bowl and masher, mash the sour cream, queso fresca, shredded Jack and green onions until fluffy. Adjust ratios as needed. Primary ingedients are sour cream and queso fresca. The shredded jack for texture and green onions for flavor.
- Fry tortillas in oil to give them a little crispiness and prevent soggy enchiladas.
- Pour ½ cup of the enchilada sauce into a 9x13 inch, rectangular baking dish. Fill tortillas with equal portions of filling, then roll. Don't leave air pockets in rolled enchiladas. Place seam side down in baking dish.
- Pour remaining enchilada sauce over the enchiladas. Press the ends of the enchiladas down into the sauce, to keep them from drying out. Sprinkle with shredded cheese. Top with sliced olives. Cover loosely with aluminum foil and bake for 25-30 minutes, or until cheese has melted and sauce is bubbling. Remove from oven.
Cook Times
Active Prep15
Hands-On Cook10
Hands-Off Cook35
Passive0
Total Time1 hour hour
Recipe Serving Size10
Ingredients
Ingredients
Enchilada Sauce
- 2 tablespoon avocado oil
- 2 tablespoon all-purpose flour gluten free flour for GF
- 3 tablespoon chili powder
- 1 tablespoon garlic salt
- 1 teaspoon Kosher salt
- 1 teaspoon ground cumin
- 2 ½ cup vegetable stock
- 6 ounce tomato paste
Filling
- 1 bunch green onion dice
- 1 1/2 cup shredded Monterrey Jack cheese or pepper jack cheese
- 8 ounce Queso Fresca cheese
- 16 ounce sour cream
For Serving
- 10 corn tortilla medium or as many as you can fill in the pan
- 1 bunch fresh cilantro chopped
- 2.2 ounce canned sliced black olives
- 1/2 cup shredded Monterrey Jack cheese or pepper jack cheese
Cooking Tools Required
Baking Pan, Potato Masher, Saucepan, Saute panReheating/Serving Instructions
Heat, covered in 350 degree oven for 20 minutes or until cheese melts.
Nutrition
Calories: 374kcal | Carbohydrates: 20g | Protein: 15g | Fat: 27g | Saturated Fat: 14g | Cholesterol: 65mg | Sodium: 1764mg | Potassium: 388mg | Fiber: 4g | Sugar: 5g | Vitamin A: 1807IU | Vitamin C: 5mg | Calcium: 411mg | Iron: 2mg
*No time to shop? For an additional fee, ask the cook to buy the ingredients for you, during checkout.
Low Carb Eggplant Pizza
Rated 5 out of 5 based on 5 customer ratings
Added meal time : 0h 39m
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Low Carb Eggplant Pizza
Recipe adapted from:
Rated 5 out of 5 based on 5 customer ratings
$0.00 Cooking Fee
Serving Size: 1 slice
This eggplant pizza may be low in carbs, but it's loaded with flavor. Toppings include mushrooms, onions, bell peppers, and sliced pepperoni.
https://thebigmansworld.com/eggplant-pizza-recipe/#wprm-recipe-container-68394
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https://thebigmansworld.com/eggplant-pizza-recipe/#wprm-recipe-container-68394
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Ingredients Scale
Adjust the ingredients measurement scale here by changing this number. 8
Instructions
- Preheat the oven to 200C/400F. Slice the eggplant lengthways (the long side) into 1⁄3 inch slices.
- Brush both sides of the eggplant with olive oil and place them on a lined baking sheet. Sprinkle with salt and pepper and bake for 12-15 minutes, until the eggplant is cooked and soft.
- Spread marinara sauce on each eggplant; prinkle with Italian seasoning, then sprinkle with some of both shredded cheeses. Add pepperoni, onions, mushrooms, and bell peppers, and sprinkle generously with the remaining cheese.
- Set the oven to the broil setting and bake for 5-10 minutes, or until the cheese is golden and melted.
- Remove the eggplant pizzas from the oven and serve immediately.
Cook Times
Active Prep15
Hands-On Cook15
Hands-Off Cook0
Passive0
Total Time30 minutes minutes
Recipe Serving Size8
Ingredients
Ingredients
- 1 eggplant large
- 2 tablespoon extra virgin olive oil
- 1 teaspoon Kosher salt
- 1/2 teaspoon freshly ground black pepper
- 1/2 cup pizza sauce
- 1 cup shredded mozzarella cheese divded
- 1/2 cup shredded cheddar cheese divided
- 1/4 cup white mushroom chopped
- 1/4 cup onion chopped
- 3 ounce sliced pepperoni
- 1/2 cup bell pepper diced
- 1 tablespoon Italian seasoning
Cooking Tools Required
Heavy duty rimmed baking sheet, parchment paperReheating/Serving Instructions
TO STORE: You can store leftovers in air-tight containers in the refrigerator for up to 3 days.TO FREEZE: Use freezer-safe airtight bags or containers to freeze eggplant pizza for up to 3 months.TO REHEAT: Always reheat the pizza in a preheated oven.
Nutrition
Calories: 183kcal | Carbohydrates: 10g | Protein: 5g | Fat: 14g | Saturated Fat: 5g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 5g | Trans Fat: 0.2g | Cholesterol: 17mg | Sodium: 720mg | Potassium: 257mg | Fiber: 3g | Sugar: 3g | Vitamin A: 453IU | Vitamin C: 15mg | Calcium: 82mg | Iron: 1mg
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Side Dishes
Keto Avocados
Rated 0 out of 5
(0 customer reviews)
Added meal time : 0h 32.5m
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Keto Avocados
Recipe adapted from:
Jen Stone
Rated 0 out of 5
(0 customer reviews)
$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.
Jasmine White Rice
Rated 5 out of 5 based on 45 customer ratings
(9 customer reviews)
Added meal time : 0h 32.5m
Do you have allergies or special requests?
Jasmine White Rice
Recipe adapted from:
Jen Stone
Rated 5 out of 5 based on 45 customer ratings
(9 customer reviews)
$0.00 Cooking Fee
Serving Size: 4 oz
An essential side dish that pairs well with many of our flavorful dishes!
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Ingredients Scale
Adjust the ingredients measurement scale here by changing this number. 10
Instructions
- Measure rice into a deep sized pot with a fitted lid
- Rinse rice 2-5 times or until water is clear
- Add water and salt
- Bring to a light boil. You should see bubbles forming on the surface of the water
- Cover pot tightly with lid
- Reduce heat to low
- Simmer rice while covered 12-15 minutes
- After 10 minutes, remove lid
- Use a spoon to make a well in the middle, allowing you to see bottom of pot
- If all or most of water is absorbed continue with next step
- If there still is 1/4 inch of water or more, replace lid and allow to simmer 3-5 minutes more
- When all of water or most of it has been absorbed, replace lid and switch off heat
- Allow pot to sit undisturbed for another 10-15 minutes or when your ready to eat
Cook Times
Active Prep5
Hands-On Cook5
Hands-Off Cook15
Passive0
Total Time25 minutes minutes
Recipe Serving Size10
Ingredients
Ingredients
- 4 cup jasmine white rice
- ¼ teaspoon Kosher salt
- 6 cup water
Cooking Tools Required
Fine-Mesh Strainer, Measuring cups and spoons, Saucepan, Top StoveReheating/Serving Instructions
When ready to eat, fluff rice with fork or chopsticks. Reheat in a pot, 2-3 minutes on high with a couple of tbsp water until desired warmth.
Nutrition
Calories: 270kcal | Carbohydrates: 59g | Protein: 5g | Fat: 1g | Saturated Fat: 1g | Sodium: 69mg | Potassium: 85mg | Fiber: 1g | Sugar: 1g | Calcium: 25mg | Iron: 1mg
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Salads
Autumn Harvest Plant Based Bowl
Rated 0 out of 5
Added meal time : 1h 11.5m
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Autumn Harvest Plant Based Bowl
Recipe adapted from:
Rated 0 out of 5
$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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Ingredients Scale
Adjust the ingredients measurement scale here by changing this number. 10
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
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