Mains

  • A nutrient-dense all-in-one meal featuring fiber-rich farro, steamed edamame, tofu steak, and cumin-roasted veggies, topped with a rich Thai-style peanut sauce.

  • Mild curry with tender potatoes, hearty lentils, and sweet peas, gently simmered in a fragrant blend of warming spices. Freezer friendly.

  • Protein-rich black beans and sweet potatoes simmered in a flavorful tomato sauce with garlic, onions, and a mild blend of smoky, warming spices. Freezer friendly.

  • A hearty blend of lean ground turkey, quinoa, butternut squash, black beans, and edamame, slow-simmered with tomatoes, chili powder, and cumin. Freezer friendly.

  • Colorful vegetables and protein-rich chickpeas or tofu gently simmered in a light coconut sauce with fresh ginger, garlic, and warming Indian spices. Topped with almonds and raisins.

  • Lean ground turkey with long-grain rice and vegetables, seasoned with aromatic garlic, ginger, and garam masala for a simple, protein-forward meal.

Four glass meal prep containers with grilled Brussels sprouts, cooked chicken, green peas, and roasted sweet potatoes, placed on a kitchen countertop.

Fruits and Veggies

  • Chickpeas, edamame, snap peas, shredded cabbage, and green onions, tossed in a savory miso-sesame dressing with lime, tamari, and chili, finished with roasted peanuts or cashews.

  • A nutrient-dense salad of leafy greens, beans, fresh vegetables, seeds or nuts, cheese, and dried fruit, designed for a balance of fiber, protein, and crunch.

  • A colorful medley of three beans, sweet corn, and crisp vegetables, tossed with fresh cilantro and a bright lime dressing spiced with cumin, chili, and a hint of heat.

  • Cannellini beans and chickpeas with cherry tomatoes, cucumbers, bell peppers, red onion, olives, marinated artichokes, and feta, tossed in a bright red wine vinaigrette with garlic and Italian herbs.

  • An assortment of fresh sliced apple, pear, orange, grapes, and berries, served with peanut butter or a steamed egg for added protein.

  • An assortment of crisp garden veggies—peppers, carrots, celery, snap peas, cucumbers, and tomatoes—served with hummus or a steamed egg.

Close-up of a white bowl filled with a salad containing chickpeas, shredded purple cabbage, sliced green onions, and sliced carrots, on a white surface in a bright room with natural light.

One-Handed Snacks

  • Fluffy baked eggs with sausage, spinach, and a blend of cheddar and parmesan cheese, seasoned simply with salt and pepper.

  • Eggs with sautéed onions and bell peppers, bacon or sausage, and melted cheddar cheese, wrapped and pan-toasted until golden brown.

  • Russet potatoes, baked until fluffy, then whipped with sharp cheddar, sour cream, butter, and milk, and finished with scallions, salt, and black pepper.

  • Add a little salt or white pepper for a quick high-protein staple.

  • Hearty ciabatta filled with sliced turkey, chicken, or pastrami, crisp lettuce, tomato, sliced onion, pickles, and Swiss, cheddar, or provolone cheese.

Stacked mini frittatas filled with vegetables and cheese.

Freshly Baked

  • Comforting without the sugar rush, this hearty, fiber-rich loaf combines whole wheat flour, bran, oats, and heart-healthy fats. Packed with seeds - chia, sunflower, pepitas - it’s best sliced thick and enjoyed with a mug of tea or coffee.

  • Ripe bananas mashed and whisked with butter, yogurt, and vanilla, baked with cinnamon and nutmeg into a moist, indulgent loaf with a fragrant, spiced aroma.

  • Chewy oatmeal cookies made with brewer's yeast, flaxseed, coconut oil, and dark chocolate.

  • Toasted rolled oats with pecans, pepitas, and warm cinnamon, baked with maple syrup, vanilla, and coconut oil. Crisp, fragrant, and naturally sweet. Great with Greek yogurt and berries.

A loaf of multigrain bread sprinkled with seeds, sliced to show its interior. In the background, there are bananas and a bowl of cherry tomatoes on a kitchen counter with a tiled backsplash.