Prep Notes:
Apple Cinnamon Overnight Oats
From C&J Nutrition
Ingredients
- 1 1/4 cups rolled oats
1 3/4 cups unsweetened almond milk
2 teaspoons maple syrup
1 teaspoon vanilla extract
1/4 teaspoon cinnamon
1 medium apple, chopped (divided)
- Topping:
2 tablespoons chopped walnuts
Directions
- In a medium bowl or storage container, stir together oats, almond milk, maple syrup, vanilla extract, cinnamon, and 1/2 of the apple, chopped. Cover and let sit in the refrigerator until the oats soak up the milk and soften, overnight or for at least 4 hours.
- For this breakfast, serve 3/4 cup of the oats topped with the remaining chopped apple and walnuts.
NUTRIENT TOTALS
Calories: 357.5
Protein: 8.645 g
Carbohydrate: 50.9 g
Dietary Fiber: 8.153 g
Total Sugars: 17.9 g
Total Fat: 14.4 g
Saturated Fat: 1.405 g
Sodium: 116.8 mg
Information
- Category
- Breakfast/Brunch
- Cuisine
- North American
Prep Notes:
Bulgur Edamame Salad
From C&J Nutrition
Ingredients
- Salad
1 cup cooked bulgur wheat (leftover from batch made on Day 1)
1/2 cup edamame, frozen and thawed, out of the shell
1 cup arugula, roughly chopped
1 tablespoon chopped red onion
1 tablespoon chopped walnuts
Leftover parsnip fries, chopped (about 1/2 cup)
- Dressing
2 teaspoons olive oil
1 teaspoon Dijon mustard
1 teaspoon lemon juice
1/2 teaspoon maple syrup
1/4 teaspoon salt
1/4 teaspoon black pepper
Directions
- In a medium bowl, mix bulgur with edamame, arugula, onion, walnuts, and parsnips. In a separate small bowl, whisk together olive oil, mustard, lemon juice, maple syrup, salt, and pepper. Toss bulgur salad with dressing.
NUTRIENT TOTALS
Calories: 421.2
Protein: 15.6 g
Carbohydrate: 54 g
Dietary Fiber: 14.6 g
Total Sugars: 9.668 g
Total Fat: 18.6 g
Saturated Fat: 2.298 g
Sodium: 683 mg
Information
- Category
- Main Dishes
- Cuisine
- North American
- Yield
- 1
Prep Notes:
Tomato-Salad-Stuffed Avocado
From C&J Nutrition
Ingredients
- 1/2 medium avocado (leftover 1/2 from Day 1 lunch)
1/2 cup chopped tomatoes, about 1 small or 1/2 of a medium tomato
1 teaspoon fresh lemon juice
1/8 teaspoon sea salt
Directions
- Toss tomatoes with lemon juice and sea salt. Top 1/2 the avocado with the tomato mixture and eat, scooping the avocado out with each bite.
NUTRIENT TOTALS
Calories: 140.1
Protein: 2.169 g
Carbohydrate: 9.638 g
Dietary Fiber: 5.651 g
Total Sugars: 2.939 g
Total Fat: 10.2 g
Saturated Fat: 1.473 g
Sodium: 149.3 mg
Information
- Category
- Snacks
- Cuisine
- North American
Prep Notes:
Lemon Chicken + Roasted Squash and Cauliflower
From C&J Nutrition
Ingredients
- 1 whole bone-in, skin-on chicken breast (Vegetarian swap: 3/4 block remaining firm tofu, drained and pressed)
1/4 teaspoon salt
1/4 teaspoon black pepper
4 teaspoons olive oil, divided
1 clove garlic, chopped
1/2 teaspoon dried thyme
1/2 teaspoon dried oregano
1 teaspoon lemon zest
1 teaspoon lemon juice
1/2 head cauliflower, cut into florets
1/2 medium red onion, cut into 1-inch chunks
1 medium butternut squash, peeled, seeded, and cut into 1/2-inch cubes (you’ll use 1 1/2 cups cubed butternut squash for this recipe)
Directions
- Preheat oven to 425ºF. Line a large baking sheet with parchment paper or foil. Season the chicken on both sides with salt and pepper.
- Combine 2 teaspoons olive oil with garlic, thyme, oregano, lemon zest, and lemon juice. Rub olive oil seasoning mixture on the top and under the skin of the chicken (or tofu). Place your protein on the baking sheet and bake for 15 minutes.
- Meanwhile, toss cauliflower florets and butternut squash with remaining 2 teaspoons olive oil. Once chicken has cooked for 15 minutes, remove the baking sheet from the oven and add the cauliflower and butternut squash, spacing them evenly around the chicken.
- Bake for an additional 20 minutes (adding tofu for last five minutes of roasting) or until chicken is cooked through to 165ºF. Serve butternut squash and cauliflower with half the meat from the chicken breast (or half the tofu). Store the remaining chicken breast/tofu in the refrigerator for use in lunch on Day 3.
NUTRIENT TOTALS
Calories: 508.9
Protein: 34.8 g
Carbohydrate: 38.6 g
Dietary Fiber: 8.867 g
Total Sugars: 10.4 g
Total Fat: 26 g
Saturated Fat: 4.727 g
Sodium: 702.5 mg
Information
- Category
- Main Dishes
- Cuisine
- North American
Prep Notes:
Coconut Maple Hot Cocoa
From C&J Nutrition
Ingredients
- 1/4 cup canned coconut milk
1/2 cup unsweetened almond milk
1 tablespoon unsweetened cocoa or cacao powder
1 teaspoon maple syrup
1/4 ounce dark chocolate, chopped
Pinch ground cinnamon
Pinch ground ginger
Directions
- Add all ingredients to a small saucepan and heat over medium high. Whisk ingredients together until well combined. Bring the mixture to steaming and continue stirring until all chocolate has melted, about 5-6 minutes.
NUTRIENT TOTALS
Calories: 196.8
Protein: 3.136 g
Carbohydrate: 12.9 g
Dietary Fiber: 2.36 g
Total Sugars: 7.178 g
Total Fat: 16.8 g
Saturated Fat: 12.7 g
Sodium: 90 mg
Information
- Category
- Snacks
- Cuisine
- North American