The perfect way to get a taste of summer, while also meeting your protein and fiber needs! Even better, these are amazing for meal prep as the longer it sits and marinates the better it gets!

Ingredients:

For the Steak seasoning

• 1.5 lbs flank or skirt steak

• 2 tsp cumin

• 2 tsp garlic powder

• 2 tsp oregano

• 1 tbs sea salt

• 2 tbs olive oil

For the Salad:

• 1/4 cup pickled red onion

• 1 container of cherry tomatoes

• 1 large cucumber

• 1 bunch of dill

• 1 bunch of parsley

• 1/4 cup pitted kalamata olives

• 1 can white beans

• 1 can chickpeas

• 1 5oz block of feta

For the dressing

• 1/4 cup white vinegar

• 1/2 cup olive oil

• juice of 1 lemon

• 1/4 cup Greek yogurt

• big pinch of sea salt

• 1 clove of garlic

Instructions:

1. In a small bowl, mix together the cumin, garlic powder, oregano, and sea salt to create a seasoning blend for the steak. Drizzle the steak in the olive oil and generously coat it with the seasoning mixture, rubbing it in with your hands so it gets fully coated. You can let this sit in the fridge for a few hours if you want. The longer you let the salt sit on the meat, the more it will soak in and tenderize it.

2. Heat your grill to medium-hot and grill your steak until it’s medium-rare. Depending on the thickness of the steak, it should take about 6 minutes on one side and 5 minutes on the other for a flank or strip steak.

3. Pull the steak off the grill and let the meat rest for at least 10 minutes before slicing it.

4. While the steak rests, slice the tomatoes in half, finely chop the cucumber, chop the olives, dice the pickled red onion, and add everything to a big salad bowl.

5. Rinse and drain your beans and add them to a bowl with the vegetables.

6. Finely mince the dill and parsley and add about 80% to the bowl with the vegetables, setting the remainder aside for the dressing.

7. Crumble in the feta.

8. Chop your steak into small bite-sized pieces and add it to the bowl.

9. In a small blender, blend the lemon juice, white wine vinegar, remaining dill and parsley, olive oil, Greek yogurt, sea salt, and garlic for about 30 seconds.

10. Pour the dressing over the salad and toss well.

11. This is great in the fridge, and I love to serve it in an air-fried pita pocket.

A balanced, meal-prep-friendly option that’s perfect for lunches throughout the school week.

Chicken:

• 1 lb chicken breast or thighs, cut into bite-sized pieces

• 1 tbsp olive oil

• ¼ cup low-sodium teriyaki sauce

• 1 tsp garlic, minced

• 1 tsp fresh ginger (optional)

• 1 tbsp sesame seeds

Base & Veggies:

• 2 cups brown rice or quinoa, cooked

• 1 cup broccoli florets

• 1 cup carrots, sliced

• 1 cup zucchini, sliced
  
  

Directions:

1. Cook the rice or quinoa:

   1. Brown rice: Rinse 1 cup uncooked rice. In a pot, combine with 2 cups water. Bring to a boil, then reduce heat to low, cover, and simmer for 35–40 minutes or until water is absorbed. Let sit covered for 5 minutes.

   2. Quinoa: Rinse 1 cup quinoa. In a pot, combine with 2 cups water. Bring to a boil, then reduce heat to low, cover, and simmer for 12–15 minutes.

2. Cook the chicken:
   Heat olive oil in a large pan over medium heat. Add the chicken pieces in a single layer and cook for 5–7 minutes, stirring occasionally, until browned on all sides and fully cooked (internal temperature of 165°F).

3. Add garlic and ginger to the pan and cook for about 1 minute until fragrant. Pour in the teriyaki sauce and stir to coat the chicken. Let simmer for 2–3 minutes until the sauce thickens slightly.

4. Stir in half of the sesame seeds, reserving the rest for topping.

5. Steam or sauté vegetables (broccoli, carrots, and zucchini) until tender-crisp.

6. Assemble bowls with rice or quinoa, chicken, and vegetables. Sprinkle remaining sesame seeds on top and drizzle extra sauce if desired.

Pesto Chicken:

• 1 lb. Chicken Thighs

• 1/4 cup pesto

• 4 tbsp. olive oil

Salad:

• 12 oz. arugula

• 1 cup farro, cooked

• 1/2 cup fresh mint

• 2 cups strawberries, chopped

• 2 cups cucumber, chopped

• 1/2 cup pistachio

• 1/3 cup goat cheese, crumbled

Dressing:

• 1/3 cup olive oil

• 3 tbsp. white wine vinegar

• 2 tbsp. honey

• 1 small shallot

• juice from 1 orange

• 1/4 cup fresh mint

• 1/2 tsp. salt

Directions:

1. Marinate raw chicken in pesto + olive oil mixture before cooking in oven or air fryer 20-35 minutes at 375 or until cooked to 165 degrees.

2. Cook farro per box instructions and allow to cool

3. Combine all dressing ingredients in blender to mix- if you don't have a blender chop the shallot very well and mix with all other ingredients.

4. Assemble salad with all listed ingredients waiting to add dressing until serving.

The long-chain omega-3 fats EPA & DHA, are essential to health and longevity. They suppress inflammation and oxidative stress, improve metabolic and cardiovascular health, stabilize mood, and reduce the risk of neurological and cognitive disorders. Most people don’t get enough of these critical fatty acids, which are found almost exclusively in fish and shellfish. Salmon is one of the best sources of EPA and DHA, and it’s one of the most appealing varieties of seafood for both children and adults—especially when it is properly prepared.

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This Pecan-Crusted Salmon recipe is simple, quick to prepare, and delicious. The sides will be green beans and sweet potato, but you are welcome to swap in the veggie of your choice !

Ingredients:

• 12 oz Salmon (skin removed)

• 1/4 tsp Himalayan Salt

• 4 Tbsp Spicy Brown Mustard

• 2 Tbsp Maple Syrup

• 2 Tbs Coconut Aminos

• 1/3 cup Pecans, chopped

• Butter, Ghee or Vegan butter

• 1 Sprig Fresh Rosemary

• 1 sweet potato per person

• 12 oz green beans

• Cinnamon

• 1 tbsp peanut butter

• Olive Oil

• Garlic

Method:

1. Preheat oven to 425 degrees.

2. Prepare salmon by patting dry and seasoning with salt and placing on a baking sheet lined with parchment paper. Let stand until room temperature.

3. In a small bowl, whisk together spicy brown mustard, maple syrup, and coconut aminos. Brush mustard mixture onto salmon filets.

4. Place 1 TBSP butter or Ghee (2 TBSP for 4 servings) in a medium microwave-safe bowl. Microwave until melted, 30 seconds. Let cool slightly, then stir in chopped pecans, a drizzle of olive oil, and a pinch of salt.

5. Mound salmon with pecan mixture, pressing firmly to adhere (no need to coat the undersides). Add a sprig of Rosemary to top each filet.

6. Roast on middle rack until crust is golden brown and salmon is cooked to desired temperature 15-18 minutes.

7. While salmon is baking, wash sweet potatoes, pierce 3-4 times with fork and place on microwave safe plate. Cook in microwave for 5 minutes or until potato is soft through the center. When potato is done cooking slice open and season with peanut butter + cinnamon.

8. Add green beans to pot with boiling water and cook until tender but still a little crisp, 3-4 minutes. Drain and return to pot along with ½ TBSP butter and a pinch of garlic. Toss until butter melts and coats green beans. Season with salt, pepper, and more garlic.

Truly the best chopped salad on earth. I could actually drink the dressing. Try it and thank me later.

Dressing:

• 1/4 cup extra-virgin olive oil

• 2 tablespoons red wine vinegar

• 1/2 teaspoon Dijon mustard

• 1 clove garlic, finely chopped or crushed

• 1/2 teaspoon kosher salt

• 1/4 teaspoon of dried oregano

• Freshly ground black pepper

I recommend quadrupling the dressing recipe and keeping on hand for all of your salad needs!

Salad:

• 1 15-ounce can chickpeas, drained and rinsed

• 3 cups romaine lettuce, (chop very finely- this is key!!)

• 3 cups iceberg lettuce, finely chopped

• 3 ripe Roma tomatoes, diced

• 1 cucumber, diced

• 1/2 cup diced low-moisture mozzarella cheese

• 1/4 cup grated Parmesan cheese, plus more for serving

• 3 ounces salami or cooked chicken breast, chopped

• Lemon wedges for squeezing

Instructions:

1. In a small bowl, whisk together the oil, vinegar, mustard, garlic, salt, oregano, and few twists of pepper. Set aside.

2. In a small bowl, toss the chickpeas in 2 tablespoons of the dressing. Refrigerate for at least 1 hour.

3. In a large serving bowl, combine the romaine, iceberg, tomatoes, cucumber, mozzarella, Parmesan, salami/chicken, and salt and pepper. Add the refrigerated chickpeas and the remaining dressing and toss to evenly combine. Serve with lemon wedges for squeezing and more grated Parmesan

Recipe link: Famous La Scala Chopped Salad - Brocc Your Body

It’s officially soup season, and this recipe is an all-time favorite, a perfect bowl of comfort on any cold-weather day. We’ve given the classic a simple upgrade by using nutrient-rich bone broth and skipping the traditional cream. To make this a quick 20-minute meal, feel free to use pre-cooked, rotisserie, or canned chicken.

Ingredients

• 2 tablespoons olive oil

• 1 onion, diced

• 1 bell pepper, diced

• 1 jalapeño pepper, seeds removed and finely diced

• 4 garlic cloves, minced

• Spices: 2 teaspoons ground cumin, ½ teaspoon chili powder, ½ teaspoon dried oregano, ½ teaspoon salt

• 4 ounces green chiles

• 4 cups shredded chicken (boiled, pre-cooked, or leftover rotisserie)

• 2 (15-ounce) cans white beans, drained and rinsed

• 1 cup corn (frozen, fresh, or canned)

• 4 cups chicken broth (bone broth recommended for added protein and health benefits)

• ¼ cup chopped cilantro

• 1 tablespoon lime juice

• For garnish: avocado, jalapeño, cilantro, cheese

Directions

1. Blend the bean mixture.
Puree 1 cup of the white beans with 1 cup of the chicken broth in a food processor. Alternatively, use an immersion blender or mash the beans with a fork and stir in the broth. Set aside.

2. Cook the vegetables.
Heat olive oil in a large pot over medium heat. Add the onion, bell pepper, and jalapeño. Cook for about 4 minutes, stirring frequently.

3. Add the aromatics.
Stir in the garlic and spices. Cook for 1 minute to toast the spices and release their flavor.

4. Simmer.
Add the remaining chicken broth and the pureed bean mixture. Simmer uncovered for 15 minutes.

5. Stir in the rest.
Add the green chiles, shredded chicken, corn, the remaining white beans, and cilantro. Simmer for a few minutes until warmed through. Stir in the lime juice.

6. Serve.
Top with your favorite garnishes—avocado, jalapeño, cilantro, or cheese—and enjoy!

Recipe source: https://downshiftology.com/recipes/white-chicken-chili/

If you’re looking for a balanced protein forward lunch or dinner, these sweet potato beef bowls are the answer. Seasoned ground beef, sweet potatoes, cottage cheese come together under a generous drizzle of hot honey. These bowls are high protein, blood sugar balancing, budget-friendly, quick, easy, and customizable. 

Ingredients: 

• 2 medium sweet potatoes peeled and cubed (time saving hack: use frozen pre-cubed)

• 2 tbsp avocado oil

• 1/2 tsp cinnamon optional

• 1 lb ground beef lean preferred

• 2 cups cottage cheese

• 2 avocados cubed or sliced

• 4 tbsp hot honey or to taste

Instructions:

• Toss the sweet potato cubes in the oil and season generously with salt and pepper. Sprinkle with the cinnamon, if using. Air fry, in a single layer, at 400°F for 10-15 minutes, or until golden and cooked through, shaking halfway.

• While the sweet potatoes are cooking, cook the ground beef in a large skillet over medium high heat. Break up the ground beef and sprinkle with salt and pepper. Continue to cook, stirring occasionally, until browned and cooked through. Set aside.

• When the sweet potatoes are crisp and cooked through, assemble the bowls: divide the sweet potatoes and ground beef evenly between four bowls. Top each bowl with cottage cheese and avocados. Drizzle generously with hot honey and enjoy!