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
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Chicken Marbella with Dates
Rated 5 out of 5 based on 5 customer ratings
Added meal time : 1h 11.5m
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Chicken Marbella with Dates
Rated 5 out of 5 based on 5 customer ratings
$0.00 Cooking Fee
Serving Size: 1 leg
Customer submitted Chicken Marbella with Dates recipe, is a flavorful Mediterranean-inspired dish featuring tender chicken thighs marinated in a tangy mix of garlic, oregano, olives, capers, and sweet dates. The chicken is baked to perfection with white wine and a touch of date molasses for extra depth, creating a balance of savory and sweet flavors. This simple yet elegant recipe is perfect for entertaining or a hearty family meal.
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Ingredients Scale
Adjust the ingredients measurement scale here by changing this number. 10
Instructions
- Preheat oven to 400 degrees.
- Place the chicken in a large bowl, add the garlic, oregano, vinegar, oil, olives, capers, dates and bay leaves, along with salt and pepper, Toss to coat.
- Spread the chicken on heavy duty rimmed baking sheet along with all marinade ingredients.
- Whisk together the wine and molasses and pour over chicken.
- Bake for 40 minutes, basting two or three times.
Cook Times
Active Prep15
Hands-On Cook0
Hands-Off Cook40
Passive0
Total Time55 minutes minutes
Recipe Serving Size10
Ingredients
Ingredients
- 3 pound boneless skinless chicken thigh
- 5 clove garlic minced
- 1 tablespoon fresh oregano
- 3 tablespoon red wine vinegar
- 3 tablespoon extra virgin olive oil
- 1 cup pitted olives
- 6 tablespoon capers
- 4 ounce pitted Medjool date pitted and quartered length-wise
- 2 bay leaf
- 1 1/2 teaspoon Kosher salt more or less to taste
- 1/2 teaspoon freshly ground black pepper more or less to taste
- 1/2 cup white wine
Optional:
- 1 tablespoon date molasses
Cooking Tools Required
Cutting board, Heavy duty rimmed baking sheet, Measuring cups and spoons, Oven, Sharp KnivesReheating/Serving Instructions
Heat in the oven at 350 degrees until heated through.
Nutrition
Calories: 246kcal | Carbohydrates: 10g | Protein: 27g | Fat: 10g | Saturated Fat: 2g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 5g | Trans Fat: 1g | Cholesterol: 129mg | Sodium: 604mg | Potassium: 438mg | Fiber: 1g | Sugar: 8g | Vitamin A: 67IU | Vitamin C: 1mg | Calcium: 34mg | Iron: 2mg
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Clean Diet Spicy Lemon-Cilantro Baked Cod
Rated 0 out of 5
Added meal time : 0h 28.6m
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Clean Diet Spicy Lemon-Cilantro Baked Cod
Recipe adapted from:
Rated 0 out of 5
$0.00 Cooking Fee
Serving Size: 5.5 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. This dish is bursting with fresh flavors! Pair with one of Karin's delicious side dishes for a complete meal.
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Ingredients Scale
Adjust the ingredients measurement scale here by changing this number. 10
Instructions
- Preheat oven to 450° F.
- Line a heavy duty rimmed baking sheet with parchment paper and place the the cod filets on top.
- In a medium bowl, mix together the coating ingredients. Coat the cod with the mixture. Place lemon slices on top.
- Bake in the oven for 7 minutes or until fully cooked through.
Cook Times
Active Prep15
Hands-On Cook0
Hands-Off Cook7
Passive0
Total Time22 minutes minutes
Recipe Serving Size10
Ingredients
Ingredients
- 3½ pound cod fillet
- 2 lemon sliced into half moons
For the coating:
- 2 bunch fresh cilantro finely chopped
- 2 clove garlic finely chopped
- 2 stalk green onion minced
- 1½ teaspoon crushed red pepper
- 4 tablespoon avocado oil
- 2 teaspoon Kosher salt
- 1/2 teaspoon freshly ground black pepper
Cooking Tools Required
Cutting board, Heavy duty rimmed baking sheet, Kitchen towels, Measuring cups and spoons, parchment paper, Sharp KnivesReheating/Serving Instructions
Heat fish in a sauté pan set over medium heat until heated through.
Nutrition
Calories: 189kcal | Carbohydrates: 3g | Protein: 29g | Fat: 7g | Saturated Fat: 1g | Cholesterol: 68mg | Sodium: 557mg | Potassium: 710mg | Fiber: 1g | Sugar: 1g | Vitamin A: 290IU | Vitamin C: 14mg | Calcium: 37mg | 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
Marinated Veggie Salad
Rated 0 out of 5
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
Adjust the ingredients measurement scale here by changing this number. 10
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
*No time to shop? For an additional fee, ask the cook to buy the ingredients for you, during checkout.
The Best Mashed Potatoes
Rated 4.8 out of 5 based on 62 customer ratings
(13 customer reviews)
Added meal time : 0h 39m
Do you have allergies or special requests?
The Best Mashed Potatoes
Recipe adapted from:
Mayumi Tavalero
Rated 4.8 out of 5 based on 62 customer ratings
(13 customer reviews)
$0.00 Cooking Fee
Serving Size: 5 ounce
There's a reason these are the best mashed potatoes ever. It's because they are made from scratch using real dairy and buttery Yukon gold potatoes.
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Ingredients Scale
Adjust the ingredients measurement scale here by changing this number. 10
Instructions
- In a large saucepan add enough water to cover the potatoes by an inch. Add salt and bring to a boil. Cook potatoes until they slip off a knife inserted into the center, about 15 minutes. Drain.
- Using a potato masher or ricer, mash about half the potatoes in the pot. Add the cream and butter. Continue mashing until smooth.
- Season with Kosher salt and pepper.
Notes
You can also use red-skinned potatoes in this recipe.
Cook Times
Active Prep5
Hands-On Cook5
Hands-Off Cook20
Passive0
Total Time30 minutes minutes
Recipe Serving Size10
Ingredients
Ingredients
- 3 pound Yukon Gold potato peeled and cut into 2-inch chunks
- 1 tablespoon Kosher salt
- 1 cup heavy whipping cream or milk more or less to thin
- 8 tablespoon unsalted butter
- 1 teaspoon Kosher salt more or less to taste
- ¼ teaspoon freshly ground black pepper optional, more of less to taste
Cooking Tools Required
Colander, Cutting board, Measuring cups and spoons, Potato Masher, Saucepan, Sharp Knives, Vegetable PeelerReheating/Serving Instructions
Heat in microwave on full power, covered, stirring once during cooking time until heated through.
Nutrition
Calories: 267kcal | Carbohydrates: 24g | Protein: 3g | Fat: 18g | Saturated Fat: 11g | Cholesterol: 57mg | Sodium: 949mg | Potassium: 591mg | Fiber: 3g | Sugar: 1g | Vitamin A: 630IU | Vitamin C: 27mg | Calcium: 34mg | 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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Ingredients Scale
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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