Suggested weekly menu
Based on your dietary preferences, we suggest the following
Main Dishes

Tofu Bibimbap
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Added meal time : 1h 5m
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Tofu Bibimbap
Recipe adapted from:
Rated 0 out of 5
$0.00 Cooking Fee
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.
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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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Battered Fish with Roasted Red Potatoes
Rated 5 out of 5 based on 10 customer ratings
Added meal time : 1h 18m
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Battered Fish with Roasted Red Potatoes
Recipe adapted from:
Zeke Gluckman
Rated 5 out of 5 based on 10 customer ratings
$0.00 Cooking Fee
Serving Size: 8 oz
Enjoy delicious fish and chips (seasoned roasted red potatoes) and leave the mess of frying to the pros! Note: Fried foods are best served shortly after cooking, as they do not re-heat well.
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Ingredients Scale
Adjust the ingredients measurement scale here by changing this number. 10
Instructions
- Preheat oven to 400 degrees
- Quarter red potatoes
- Mix olive oil, chopped garlic, salt, pepper, onion powder and chile powder
- Pour over potatoes and mix to coat evenly
- Place in single layer on sheet pan and bake for 30 min
- Meanwhile pat fish dry with paper towels
- Mix flour, baking powder, pepper, salt, milk and eggs in large mixing bowl
- Heat 1 quart oil in large pan
- Dunk fish pieces in batter and fry in two batches 5 minutes per batch
- Remove fried fish to paper towels or rack
- Mix mayo, lemon juice, garlic powder and pepper in small bowl for dipping
Cook Times
Active Prep20
Hands-On Cook10
Hands-Off Cook30
Passive0
Total Time1 hour hour
Recipe Serving Size10
Ingredients
Ingredients
Fish Batter:
- 2 1/2 cup all-purpose flour
- 2 teaspoon baking powder
- 2 teaspoon Kosher salt
- 1 teaspoon freshly ground black pepper
- 1 1/2 cup milk
- 2 egg
For frying:
- 1 quart avocado oil
Fish:
- 3 pound cod or other firm white fish 1 five-ounce piece per serving
Sauce:
- 2 cup mayonnaise
- 2 tablespoon fresh lemon juice
- 1 teaspoon garlic powder
- 1/4 teaspoon freshly ground black pepper
Chips:
- 2 pound small red potato cut into quarters
- 3 tablespoon extra virgin olive oil
- 2 clove garlic chopped
- 1 tablespoon Kosher salt
- 1 teaspoon freshly ground black pepper
- 1 teaspoon onion powder
- 1 teaspoon chili powder
Cooking Tools Required
12-inch skillet, Baking Pan, Baking sheet, Cooling Rack, Cutting board, Kitchen towels, Measuring cups and spoons, Mixing bowls, Mixing spoon, Oven, Sharp Knives, Top StoveReheating/Serving Instructions
Reheat in microwave for 90 seconds for one serving or in the oven at 350 degrees until heated through.
Nutrition
Calories: 1332kcal | Carbohydrates: 27g | Protein: 6g | Fat: 135g | Saturated Fat: 18g | Polyunsaturated Fat: 34g | Monounsaturated Fat: 78g | Trans Fat: 1g | Cholesterol: 56mg | Sodium: 1563mg | Potassium: 131mg | Fiber: 1g | Sugar: 2g | Vitamin A: 198IU | Vitamin C: 1mg | Calcium: 111mg | Iron: 2mg
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Pollo Medina - Spicy Chicken and Onions in a Chipotle Cream Sauce
Rated 5 out of 5 based on 15 customer ratings
(3 customer reviews)
Added meal time : 0h 39m
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Pollo Medina – Spicy Chicken and Onions in a Chipotle Cream Sauce
Recipe adapted from:
Syd Bailey
Rated 5 out of 5 based on 15 customer ratings
(3 customer reviews)
$0.00 Cooking Fee
Serving Size: 12 ounce
Family Favorite with a little kick from the chipotle peppers. Great with Mexican rice and refried beans. Soak up the sauce with some tortillas!
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Ingredients Scale
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Instructions
- Heat oil in large saute pan until hot. Add dried herbs and cook until completely dark, almost burnt. It will be very fragrant.
- Add chicken meat stirring to cook evenly.
- Add in onions, garlic and chipotles. Cook for a few minutes stirring to incorporate everything together.
- Add in heavy cream and reduce until it is thick almost yogurt consistency. (the sour cream will thin it out when you add it).
- Add in crema(or sour cream) and stir to mix in. Sauce will thin out. Reduce until creamy. Garnish with chopped cilantro.
Cook Times
Active Prep10
Hands-On Cook15
Hands-Off Cook5
Passive0
Total Time30 minutes minutes
Recipe Serving Size10
Ingredients
Ingredients
- 2 tablespoon bacon grease or avocado oil, or lard
- 2 teaspoon dry oregano
- 1 teaspoon dry thyme
- 3 pound boneless skinless chicken thigh sliced into strips
- 1 onion halved and sliced thin
- 4 clove garlic sliced thin
- 1 tablespoon chipotle chili chopped
- 2 cup heavy whipping cream
- 1 cup Crema Mexicana or sour cream
- ½ cup fresh cilantro chopped
Cooking Tools Required
Cutting board, Saute pan, Sharp Knives, Top StoveNutrition
Calories: 413kcal | Carbohydrates: 6g | Protein: 28g | Fat: 31g | Saturated Fat: 15g | Cholesterol: 206mg | Sodium: 161mg | Potassium: 446mg | Fiber: 1g | Sugar: 2g | Vitamin A: 930IU | Vitamin C: 3mg | Calcium: 81mg | Iron: 1mg
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Side Dishes

Garlic Parmesan White Beans
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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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Plain Farro
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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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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

Arugula, Strawberry, & Pecan Salad
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Added meal time : 0h 15.6m
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Arugula, Strawberry, & Pecan Salad
Recipe adapted from:
Rated 0 out of 5
$0.00 Cooking Fee
Serving Size: 3 ounces
This recipe is courtesy of nutritionist Karin Adoni, and comes from her cookbook Clean Diet by Karin Adoni Company. The bitterness of arugula combine with the sweetness of strawberries to make this delicious salad. It's then topped with a honey mustard dressing.
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Ingredients Scale
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Instructions
- Combine vinegar, honey, maple syrup, and mustard in a small bowl. Gradually add oil, stirring with a whisk.
- Combine arugula, strawberries, pecans, and thyme in a large bowl. Drizzle dressing over salad.
- Season with salt and pepper. Toss again.
Cook Times
Active Prep12
Hands-On Cook0
Hands-Off Cook0
Passive0
Total Time12 minutes minutes
Recipe Serving Size10 people
Ingredients
Ingredients
For the dressing:
- 12 tablespoon red wine vinegar
- 4 teaspoon honey
- 4 teaspoon maple syrup
- 2 teaspoon mustard stone-ground
- 8 teaspoon avocado oil
For the salad:
- 10 ounce baby arugula loosely, packed
- 16 ounce strawberry halved
- 4 tablespoon pecans chopped
- 2 teaspoon fresh thyme chopped
- 1/2 teaspoon Kosher salt
- 1/2 teaspoon freshly ground black pepper
Cooking Tools Required
Colander, Cutting board, Kitchen towels, Measuring cups and spoons, Mixing bowls, Sharp Knives, TongsNutrition
Calories: 102kcal | Carbohydrates: 10g | Protein: 1g | Fat: 7g | Saturated Fat: 1g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 4g | Sodium: 137mg | Potassium: 210mg | Fiber: 2g | Sugar: 7g | Vitamin A: 701IU | Vitamin C: 32mg | Calcium: 62mg | Iron: 1mg
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Breakfasts
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Snacks
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