1. Grilled Chicken Breast with Quinoa and Roasted Vegetables:
– Marinate chicken breast in a mixture of olive oil, lemon juice, garlic, salt, and pepper.
– Grill chicken until cooked through.
– Cook quinoa according to package instructions.
– Toss chopped vegetables (such as bell peppers, zucchini, and cherry tomatoes) with olive oil, salt, and pepper, then roast in the oven until tender.
– Serve grilled chicken over a bed of quinoa with roasted vegetables on the side.
2. Baked Salmon with Steamed Broccoli and Brown Rice:
– Season salmon fillets with olive oil, lemon juice, garlic, salt, and pepper.
– Bake in the oven at 400°F for about 15-20 minutes or until cooked through.
– Steam broccoli until tender-crisp.
– Cook brown rice according to package instructions.
– Serve baked salmon with steamed broccoli and brown rice on the side.
3. Chicken and Black Bean Chili:
– In a large pot, sauté ground chicken with onion, garlic, and bell peppers until chicken is cooked through.
– Add black beans, diced tomatoes, tomato sauce, chili powder, cumin, and salt to the pot.
– Simmer for about 30 minutes to allow flavors to meld.
– Serve hot with a side of whole grain bread.
4. Greek Yogurt Parfait with Granola and Fresh Berries:
– Layer Greek yogurt with granola and fresh berries (such as strawberries, blueberries, and raspberries) in a glass.
– Repeat the layers until the glass is full.
– Drizzle with a little honey or maple syrup for sweetness.
5. Egg White Omelette with Spinach, Tomatoes, and Feta Cheese:
– Beat egg whites in a bowl and season with salt and pepper.
– Pour into a hot, greased pan and cook until set.
– Fill one half of the omelette with sautéed spinach, diced tomatoes, and crumbled feta cheese.
– Fold the omelette over the filling and cook for another minute.
– Slide the omelette onto a plate and serve hot.
6. Lentil Soup with Whole Grain Bread:
– In a large pot, sauté onion, carrots, and celery until softened.
– Add dried lentils, vegetable broth, diced tomatoes, garlic, cumin, and paprika to the pot.
– Simmer for about 30-40 minutes until lentils are tender.
– Season with salt and pepper to taste.
– Serve hot with a side of whole grain bread.
7. Cottage Cheese and Fruit Salad with Honey:
– In a bowl, combine cottage cheese with diced fruits (such as pineapple, strawberries, and kiwi).
– Drizzle with honey and mix well.
– Serve chilled as a refreshing and protein-packed snack or light meal.
8. Grilled Salmon Burger with winter squash Fries:
– Baked salmon or may use cooked canned Salmon. Crumble salmon and mix with minced garlic, onion, salt, pepper, and 1 egg.
– Form into patties and grill until cooked through.
– Cut winter squash into fries, toss with olive oil, salt, and smoked paprika, then bake in the oven until fork tender.
– Serve grilled turkey burger on a whole grain bun with a side of winter squash fries.
9. Seared Tuna Salad with Lemon Vinaigrette:
– Season tuna steaks with salt and pepper.
– Sear in a hot pan for 1-2 minutes per side for a rare to medium-rare cook.
– Slice tuna and serve over a bed of mixed greens.
– Drizzle with a lemon vinaigrette made with lemon juice, olive oil, Dijon mustard, and honey.
10. Black Bean and Avocado Wrap with Carrots
– Mash black beans with cumin, garlic powder, and lime juice.
– Spread black bean mixture onto a whole grain wrap.
– Top with sliced avocado, shredded carrots
– Roll up the wrap tightly and slice in half before
serving.
11. Greek Chicken Salad with Tzatziki Dressing:
– Marinate chicken breast in a mixture of lemon juice, olive oil, garlic, oregano, salt, and pepper.
– Grill or bake chicken until cooked through, then slice.
– Toss mixed greens with diced cucumbers, cherry tomatoes, red onion, and Kalamata olives.
– Drizzle with a homemade tzatziki dressing made with Greek yogurt, cucumber, garlic, dill, and lemon juice.
– Top the salad with sliced grilled chicken.
12. Veggie and Quinoa Stuffed Bell Peppers:
– Cook quinoa according to package instructions.
– In a skillet, sauté diced onions, garlic, zucchini, and mushrooms until softened.
– Mix cooked quinoa with the sautéed vegetables and season with salt, pepper, and Italian herbs.
– Cut the tops off bell peppers, remove seeds, and stuff with the quinoa and vegetable mixture.
– Bake in the oven at 375°F for about 25-30 minutes or until peppers are tender.
13. Caprese Salad with Balsamic Glaze:
– Slice ripe tomatoes and fresh mozzarella cheese into rounds.
– Arrange tomato and mozzarella slices on a plate, alternating with fresh basil leaves.
– Drizzle with balsamic glaze and sprinkle with salt and pepper.
– Serve as a light and refreshing appetizer or side dish.
14. Quinoa and Black Bean with Zucchini:
– Bake zucchini until tender.
– Cook quinoa according to package instructions and mix with black beans, corn, diced bell peppers, and a squeeze of lime juice.
– Serve hot as a satisfying and nutritious meal.
15. Baked Chicken Parmesan with Lentil Pasta:
– Coat chicken breasts in seasoned breadcrumbs and grated Parmesan cheese.
– Place chicken breasts on a baking sheet lined with parchment paper and bake in the oven at 400°F until cooked through.
– Cook Lentil pasta according to package instructions.
– Top baked chicken with marinara sauce and shredded mozzarella cheese, then return to the oven until cheese is melted and bubbly.
– Serve baked chicken parmesan over Lentil pasta with a side of steamed vegetables.
16. Mediterranean Navy Bean Salad with Feta and Olives:
– In a bowl, combine cooked navy beans, diced cucumbers, cherry tomatoes, red onion, Kalamata olives, and crumbled feta cheese.
– Drizzle with a dressing made from olive oil, lemon juice, oregano, salt, and pepper.
– Toss the salad until well combined and serve as a light and satisfying lunch or side dish.
17. Chicken and Veggie Meatballs with Marinara Sauce and Spaghetti Squash:
– Mix ground chicken with grated zucchini, carrots, onions, garlic, breadcrumbs, and Italian herbs.
– Form the mixture into meatballs and bake in the oven until cooked through.
– Roast spaghetti squash until tender, then scrape out the strands with a fork.
– Serve turkey and veggie meatballs with marinara sauce over spaghetti squash for a healthier twist on a classic dish.
18. Eggplant and Zucchini Lasagna with Ricotta and Spinach:
– Slice eggplant and zucchini lengthwise and roast in the oven until tender.
– In a bowl, mix ricotta cheese with chopped spinach, grated Parmesan, and eggs.
– Layer roasted eggplant, zucchini, ricotta mixture, and marinara sauce in a baking dish.
– Repeat layers until all ingredients are used, ending with marinara sauce on top.
– Cover with foil and bake in the oven at 375°F for about 30-40 minutes.
– Remove foil and bake for an additional 10-15 minutes until bubbly and golden brown.
– Let the lasagna rest for a few minutes before serving for a delicious and hearty vegetarian meal.
19. Lentil and Vegetable Soup with Crusty Bread:
– In a large pot, sauté diced onions, carrots, and celery until softened.
– Add dried lentils, diced tomatoes, vegetable broth, and a bay leaf to the pot.
– Simmer until lentils are tender and flavors are well developed.
– Season with salt, pepper, and herbs like thyme and parsley.
– Serve the lentil and vegetable soup with crusty bread for a comforting and nourishing meal.
20. Greek Chicken Souvlaki with Tzatziki Sauce and Greek Salad:
– Marinate chicken breast in a mixture of olive oil, lemon juice, garlic, oregano, and salt for a few hours or overnight.
– Thread the marinated chicken onto skewers and grill until cooked through.
– Serve the chicken souvlaki with homemade tzatziki sauce made from Greek yogurt, cucumber, garlic, dill, and lemon juice.
– Accompany the dish with a classic Greek salad made from tomatoes, cucumbers, red onions, Kalamata olives, and feta cheese dressed in olive oil and red wine vinegar.
Need assistance with maintaining a healthy lifestyle? Our Health Coaching Program at Chef Wellness Clinic may be beneficial to you. Contact us today to discuss your health concerns with one of our providers!