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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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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Cajun Jambalaya
Rated 0 out of 5
Added meal time : 1h 18m
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Cajun Jambalaya
Recipe adapted from:
Zeke Gluckman
Rated 0 out of 5
$0.00 Cooking Fee
Serving Size: 7 ounces
Chicken, andouille sausage, shrimp, bell peppers, onions, tomatoes, white rice and dark roux are simmered together to make this Southern classic.
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Adjust the ingredients measurement scale here by changing this number. 10 servings
Instructions
- Heat olive oil in large sautee pan or dutch oven
- Sautee chicken, shrimp and sausage 3 minutes and set aside
- Add flour and stir while on med/low heat for 10 minutes until roux is dark brown
- Add onion, bell peppers, carrots, onion and garlic
- Sautee 3 more minutes
- Add 2 cups long grain white rice, mix in for 1 minute
- Add canned tomatoes and chiclen broth mix in
- Add shrimp, chicken and sausage back in
- Add thyme, cajun seasoning and parsley
- Simmer low for 30 minutes covered no stirring
Cook Times
Active Prep10
Hands-On Cook20
Hands-Off Cook30
Passive0
Total Time1 hour hour
Recipe Serving Size10 servings
Ingredients
Ingredients
- 4 tablespoon extra virgin olive oil
- 2 pound boneless skinless chicken thigh cut into bite-sized pieces
- 1 pound andouille sausage diced
- 1 pound medium raw shrimp peeled and deveined, tail off
- 3 tablespoon all-purpose flour
- 2 stalk celery diced
- 1 yellow onion diced
- 2 carrot diced
- 1 green bell pepper diced
- 1 red bell pepper diced
- 2 tablespoon garlic chopped
- 2 cup long grain white rice
- 28 ounce canned diced tomatoes
- 2 1/2 cup chicken broth
- 1 teaspoon dry thyme
- 1 tablespoon cajun seasoning
- 1 tablespoon Italian parsley chopped
Cooking Tools Required
Can Opener, Cutting board, Dutch Oven, Kitchen towels, Measuring cups and spoons, Saute pan, Sharp Knives, Stock pot or >5 Qt pot, Top StoveReheating/Serving Instructions
Reheat 1 serving in microwave for 60 seconds
Nutrition
Calories: 325kcal | Carbohydrates: 36g | Protein: 21g | Fat: 10g | Saturated Fat: 2g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 5g | Trans Fat: 1g | Cholesterol: 87mg | Sodium: 318mg | Potassium: 424mg | Fiber: 2g | Sugar: 2g | Vitamin A: 2892IU | Vitamin C: 28mg | Calcium: 38mg | Iron: 2mg
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Eat the Rainbow Nori Wraps
Rated 0 out of 5
Added meal time : 0h 39m
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Eat the Rainbow Nori Wraps
Recipe adapted from:
Rated 0 out of 5
$0.00 Cooking Fee
Serving Size: 9 ounces
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Adjust the ingredients measurement scale here by changing this number. 10
Instructions
- Clean veggies and fruits and cut them in slices. Same with the tempeh.
- Mix lime juice, tamari and chili into a small bowl.
- Lay nori sheet on a flat surface, place about a handful of all raw ingredients on top and loosely roll the nori in a cone. These do not need to be tight like sushi.
- Serve together with the sauce.
Cook Times
Active Prep30
Hands-On Cook0
Hands-Off Cook0
Passive0
Total Time30 minutes minutes
Recipe Serving Size10
Ingredients
Ingredients
- 11 ounce carrot
- 18 ounce cucumber
- 8 ounce purple cabbage
- 5 1/2 ounce enoki mushroom
- 20 ounce tempeh
- 1 1/4 cup fresh mint
- 2 ounce baby spinach
- 3 1/2 ounce sprouts
- 16 ounce avocado
- 14 ounce mango
- 20 nori sheet
For the sauce:
- 10 tablespoon tamari sauce
- 10 tablespoon lime juice
- 5 teaspoon chili powder
Cooking Tools Required
Colander, Cutting board, Kitchen towels, Measuring cups and spoons, Sharp KnivesReheating/Serving Instructions
Note: If not eaten immediately and stored in a container, nori will become soft from the moisture from the vegetables.
Nutrition
Calories: 264kcal | Carbohydrates: 26g | Protein: 16g | Fat: 13g | Saturated Fat: 2g | Sodium: 1069mg | Potassium: 965mg | Fiber: 7g | Sugar: 10g | Vitamin A: 7345IU | Vitamin C: 46mg | Calcium: 135mg | Iron: 4mg
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Side Dishes
Clean Diet Roasted Asparagus with Hazelnut Gremolata
Rated 4.8 out of 5 based on 29 customer ratings
Added meal time : 0h 31.2m
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Clean Diet Roasted Asparagus with Hazelnut Gremolata
Recipe adapted from:
Rated 4.8 out of 5 based on 29 customer ratings
$0.00 Cooking Fee
Serving Size: 4.8 ounce
Dairy FreeEgg FreeGluten FreeKetoLower CarbPaleoReduced FatRefined Sugar FreeSoy FreeVeganVegetarianWhole 30
This recipe is courtesy of nutritionist Karin Adoni, and comes from her cookbook Clean Diet by Karin Adoni Company. This roasted asparagus in topped with Gremolata, an Italian condiment made special with hazelnuts. Note: This dish requires 2 rimmed baking sheets for 7-10 servings.
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Ingredients Scale
Adjust the ingredients measurement scale here by changing this number. 10 people
Instructions
- Preheat oven to 400° F. Trim off the woody ends of the asparagus. (If you aren’t sure where to cut, bend one spear until it snaps. Line it up with the rest of the asparagus, and trim them all to about the same length.) Spread the asparagus spears on a parchment lined, rimmed baking sheet.
- Drizzle with oil, and season with a pinch of salt and pepper. Roast for 7-9 minutes, or until crisp and tender.
- Meanwhile, add the chopped hazelnuts, parsley, garlic, and lemon zest into a bowl. Stir to combine.
- When the asparagus is done, sprinkle the hazelnut mixture over the top. Serve as is, or with lemon wedges to squeeze over the asparagus.
Cook Times
Active Prep15
Hands-On Cook0
Hands-Off Cook9
Passive0
Total Time24 minutes minutes
Recipe Serving Size10 people
Ingredients
Ingredients
- 3 pound asparagus
- 4 tablespoon avocado oil or hazelnut oil
- 1 teaspoon Kosher salt more or less to taste
- 1/3 teaspoon freshly ground black pepper
For the hazelnut gremolata:
- 1/2 cup hazelnuts roasted, skinned, and chopped
- 6 tablespoon Italian parsley finely chopped
- 2 lemon zested
- 4 clove garlic minced
Cooking Tools Required
Cutting board, Heavy duty rimmed baking sheet, Kitchen towels, Measuring cups and spoons, Oven, parchment paper, Sharp KnivesReheating/Serving Instructions
Heat in a 350 degree oven for 15 minutes or until heated through.
Nutrition
Calories: 123kcal | Carbohydrates: 9g | Protein: 4g | Fat: 10g | Saturated Fat: 1g | Sodium: 237mg | Potassium: 365mg | Fiber: 4g | Sugar: 3g | Vitamin A: 1237IU | Vitamin C: 23mg | Calcium: 51mg | Iron: 4mg
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Plain Farro
Rated 0 out of 5
Added meal time : 0h 39m
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Plain Farro
Rated 0 out of 5
$0.00 Cooking Fee
Serving Size: 1/2 cup cooked
Brain FoodDairy FreeEgg FreeMediterranean DietNut FreePostpartumPregnancyRefined Sugar FreeSoy FreeVeganVegetarian
Farro is an ancient whole grain with a pleasantly chewy texture and nutty flavor. Use it in soups, salads, or toss it with roasted vegetables for an easy and delicious side dish. Note: Photo shown is for serving suggestion only. This recipe is for plain cooked farro.
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Adjust the ingredients measurement scale here by changing this number. 10
Instructions
- Follow the package directions for cooking the farro OR fill a medium-large pot half full of water and bring to a boil. Add the farro, reduce the heat and simmer until the farro is tender, chewy, but still has an al dente bite - 15 to 20 minutes for pearled farro; 20 to 30 minutes for semi-pearled farro; up to 40 minutes for whole farro. Drain and serve.
Cook Times
Active Prep5
Hands-On Cook0
Hands-Off Cook25
Passive0
Total Time30 minutes minutes
Recipe Serving Size10
Ingredients
Ingredients
For the Farro:
- 2 1/2 cup uncooked farro rinsed
Cooking Tools Required
Cutting board, Measuring cups and spoons, Pot with lid, Top StoveReheating/Serving Instructions
Heat in the microwave on medium-high power until heated through.
Nutrition
Calories: 176kcal | Carbohydrates: 39g | Protein: 5g | Fat: 1g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 1g | Sodium: 5mg | Potassium: 140mg | Fiber: 8g | Sugar: 1g | Vitamin A: 11IU | Calcium: 15mg | Iron: 1mg
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Salads
Vegan Buffalo Tempeh Salad
Rated 0 out of 5
Added meal time : 0h 32.5m
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Vegan Buffalo Tempeh Salad
Recipe adapted from:
Rated 0 out of 5
$0.00 Cooking Fee
Serving Size: 10 ounces
Your new favorite salad recipe is here! This Vegan Buffalo Tempeh Salad is tossed in both buffalo sauce and avocado ranch dressing for the perfect balance of creaminess and spice!
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Adjust the ingredients measurement scale here by changing this number. 10
Instructions
- In a large bowl, toss the mixed greens with the vegan avocado ranch dressing and ¼ cup buffalo sauce.
- Divide between number of servings into bowls.
- Heat a large skillet on the stove over high heat. Add the strips of tempeh to the skillet and cook for 3-4 minutes per side, flipping when lightly browned. Move the tempeh strips to a cutting board and cut each strip into 8 pieces. Add to a bowl and toss with the remaining 2 tablespoons buffalo sauce.
- Add the buffalo tempeh to the salad bowls.
- Add the avocado, onions, radish and bell peppers.
Cook Times
Active Prep15
Hands-On Cook10
Hands-Off Cook0
Passive0
Total Time25 minutes minutes
Recipe Serving Size10
Ingredients
Ingredients
Toss together:
- 32 ounce mixed greens
- 1.25 cup vegan avocado ranch dressing
- 1.25 cup Frank's buffalo sauce
For the skillet:
- 40 ounce buffalo tempeh strips
- 10 tablespoon Frank's buffalo sauce
For the salad:
- 2.5 each avocado thinly sliced
- 4.25 ounce red onion thinly sliced
- 4.25 ounce radish thinly sliced
- 6 ounce bell pepper diced
Cooking Tools Required
12-inch saute pan, Colander, Cutting board, Measuring cups and spoons, Mixing bowls, Sharp Knives, TongsReheating/Serving Instructions
https://bowlsarethenewplates.com/buffalo-tempeh-salad/
Nutrition
Calories: 454kcal | Carbohydrates: 22g | Protein: 24g | Fat: 33g | Saturated Fat: 6g | Polyunsaturated Fat: 13g | Monounsaturated Fat: 11g | Cholesterol: 8mg | Sodium: 1693mg | Potassium: 968mg | Fiber: 4g | Sugar: 3g | Vitamin A: 1649IU | Vitamin C: 51mg | Calcium: 159mg | Iron: 4mg
*No time to shop? For an additional fee, ask the cook to buy the ingredients for you, during checkout.
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