1

Breakfast Burrito
Serves 5

Ingredients
 2 Tbsp butter, divided
 1/4 onion, chopped
 1/4 tsp cumin
 1/4 tsp garlic powder
 1/4 cup canned sliced jalapenos
 1 cup black beans, rinsed and drained
 4 eggs, beaten
 5 tortillas
 1/2 cup shredded cheddar cheese
 2 Tbsp chopped cilantro leaves

Directions
1. Melt 1/2 Tbsp butter in a medium skillet over medium heat. Add the onions, cumin, and garlic
powder and cook stirring occasionally for 5 minutes.
2. Add the chipotle peppers and cook for a minute while stirring.
3. Add the beans and cook for a minute more. Remove from heat. Set aside.
4. In a separate skillet, melt the remaining 1/2 Tbsp butter. Swirl pan to coat. Add the eggs and
cook 4-5 minutes or until eggs are cooked. Remove from heat, transfer eggs to a plate, and set
aside.
5. Place tortillas on a work surface. Add a large spoonful of the beans, 1/4 cup of eggs, 1 Tbsp
shredded cheddar cheese, and 1/2 tsp chopped cilantro to the middle of each tortilla. Fold
tortillas.
6. Wrap burritos in plastic wrap and place in a large plastic bag. Store in the freezer.
7. To heat, microwave on high 1-2 minutes or until heated through.

https://onedishkitchen.com/make-ahead-huevos-rancheros-breakfast-burritos/#wprm-recipe-
container-25116
 2

Pita Pizza
Serves 2

Ingredients
 1/2 cup no salt added tomato sauce
 1/8 tsp garlic powder
 1/4 tsp oregano
 1/4 tsp basil
 2 pitas
 1/2 Roma tomato, chopped
 2 cups spinach
 2 fresh mushrooms, sliced
 1/4 cup shredded mozzarella cheese
 2 tsp parmesan cheese
 2 tsp olive oil
 1/8 tsp black pepper

Directions
1. Preheat oven to 350°F.
2. Mix tomato sauce, garlic powder, oregano, and basil to make the pizza sauce. Spread sauce on
one side of each pita bread and place on a baking sheet. Top pitas with tomatoes, spinach,
mushrooms, mozzarella cheese, parmesan cheese, and pepper. Drizzle olive oil on top.
3. Bake for 12 minutes or until pitas are crisp. Cut pitas into quarters and serve warm.
4. Store the second pizza in the fridge for later in the week.

https://www.the-girl-who-ate-everything.com/spinach-feta-pita-pizza#wprm-recipe-container-13980
https://www.delish.com/cooking/recipe-ideas/a27794172/easy-flatbread-pizza-recipe/
https://www.allrecipes.com/recipe/15454/easy-pizza-sauce-ii/
 3

Slow Cooker Salsa Chicken

Serves 2

Ingredients
 2 (4 oz) frozen chicken breasts
 1/2 cup black beans, rinsed
 1/2 cup Red Cactus: Country Sweet Mild Salsa
 1/2 cup corn

Directions
1. Place chicken in crock pot.
2. Place everything else on top of the chicken and cook on low for 6 to 8 hours.

https://www.eatingonadime.com/crockpot-salsa-chicken-recipe/
 4

Banana Overnight Oats

Serves 1

Ingredients
 1/3 cup milk
 1/4 cup rolled oats
 1/4 cup plain yogurt
 2 tsp chia seeds
 2 tsp honey
 1 tsp ground cinnamon
 1 banana, sliced

Directions
1. Combine milk, oats, yogurt, chia seeds, honey, and cinnamon in a 1/2-pint jar with a lid. Cover
and shake until combined.
2. Remove lid and fold in banana slices.
3. Cover jar with lid and refrigerate oatmeal overnight.

https://www.allrecipes.com/recipe/244251/no-cook-overnight-
oatmeal/?internalSource=hub%20recipe&referringId=1807&referringContentType=Recipe%20Hub
 5

Turkey Meatloaf
Serves 2

Ingredients
 1/4 cup rolled oats
 1/4 onion, chopped
 2 Tbsp shredded carrot
 1 Tbsp milk
 1 egg, beaten
 1/2 Tbsp no salt added ketchup
 1/4 tsp garlic powder
 1/8 tsp black pepper
 8 oz ground turkey
 1 Tbsp no salt added ketchup
 1 Tbsp rolled oats

Directions
1. Preheat oven to 350°F. Combine first 8 ingredients. Add turkey and mix thoroughly.
2. Transfer to a loaf pan coated with cooking spray. Mix 1 Tbsp ketchup and 1 Tbsp rolled oats and
spread over loaf.
3. Bake 60-65 minutes or until a thermometer inserted into the center of the loaf reads 165°F. Let
stand 10 minutes before slicing.

https://www.tasteofhome.com/recipes/turkey-meat-loaf/
 6

Sweet Potato Bacon Kale Hash

Serves 1

Ingredients
 1 sweet potato, cubed
 2 strips lower sodium bacon, cut into bites size pieces
 1/8 tsp paprika
 1 cup kale
 1 egg
 1/8 tsp black pepper
 1 green onion, thinly sliced

Directions
1. Heat a non-stick skillet over medium heat and add the bacon pieces.
2. Stir in chopped sweet potatoes and paprika when bacon begins to render fat. Cover the pan and
cook until potatoes soften, stirring occasionally.
3. Stir in kale and allow to cook until tender.
4. While the hash is cooking, fry or scramble the egg in a separate pan.
5. Transfer hash to a plate, top with cooked egg, and garnish with green onion.

https://www.paleorunningmomma.com/sweet-potato-bacon-kale-hash-paleo-whole30/
 7

Salmon and Asparagus

Serves 1

Ingredients
 2 tsp butter, melted
 1/4 tsp basil
 1/8 tsp black pepper
 3/4 cup frozen asparagus
 1 (4 oz) salmon fillet
 1 Tbsp lemon juice

Directions
1. Heat oven to 425°F. Spray a baking sheet with baking spray.
2. In a small bowl, stir together butter, basil, and pepper.
3. Spread the asparagus in a single layer on one side of the baking sheet and place the salmon fillet
on the other side.
4. Drizzle the butter mixture over the top of the salmon and asparagus.
5. Place the baking sheet in the oven and bake for 15 minutes or until the asparagus is tender and
the salmon is cooked.
6. Drizzle the lemon juice over the asparagus and salmon before serving.

https://onedishkitchen.com/roasted-salmon-and-asparagus/#wprm-recipe-container-25249
 8

Single Serving Blueberry Muffin

Serves 1

Ingredients
 3 Tbsp whole wheat flour
 1/4 tsp baking powder
 2 Tbsp frozen blueberries
 1/2 tsp vanilla extract
 1 Tbsp olive oil
 1 Tbsp plus 1 tsp milk
 1 Tbsp sugar

Directions
1. Preheat oven to 330°F. Mix dry ingredients. Add wet ingredients and mix until just combined.
2. Bake for 17 minutes.

https://chocolatecoveredkatie.com/single-serving-blueberry-muffin/
 9

Peach Crisp Smoothie

Serves 1

Ingredients
 1/2 banana, frozen
 1 cup canned sliced peaches
 2 Tbsp walnuts
 1 tsp vanilla extract
 2 Tbsp rolled oats
 1/8 tsp cinnamon
 2 Tbsp milk
 1 cup ice

Directions
1. Place all ingredients in a blender and blend on high until smooth.

http://lacreativitedelafille.blogspot.com/2014/01/peach-crisp-smoothie.html
 10

Chicken Veggie Packet

Serves 1

Ingredients
 1 (4 oz) chicken breast
 2 fresh mushrooms, sliced
 1 whole carrot, peeled and sliced
 1/8 onion, chopped
 1/2 green bell pepper, sliced
 1/8 tsp black pepper
 1/2 tsp thyme

Directions
1. Preheat oven to 375°F.
2. Flatten chicken breast to 1/2 inch thickness and place on a 12 inch square of foil. Layer
mushrooms, carrots, onion, and bell pepper over chicken. Sprinkle with pepper and thyme.
3. Fold foil around chicken and vegetables and seal tightly. Place on a baking sheet and bake for 30
minutes or until chicken juices run clear.

https://www.tasteofhome.com/recipes/chicken-veggie-packets/
 11

Cheesy Garlic Bread

Serves 1

Ingredients
 1 slice whole wheat bread
 1/2 Tbsp butter, softened
 2 Tbsp shredded cheddar cheese
 1/2 tsp garlic powder

Directions
1. Spread butter on the bread, sprinkle with garlic powder, and top with shredded cheese.
2. Bake at 350°F for 15 minutes or until cheese is bubbly.
 12

Pomegranate and Pear Salad

Serves 1

Ingredients
 1/2 cup canned sliced pears
 2 cups spinach
 1⁄4 cup pomegranate seeds
 1⁄4 cup pecans
 1/4 cup shredded mozzarella cheese
 2 Tbsp homemade balsamic vinaigrette

Directions
1. Place the pear slices in the bottom of a mason jar. Layer 1 cup spinach, pomegranate seeds, 1/2
cup spinach, pecans, 1/2 cup spinach and mozzarella cheese.
2. Drizzle balsamic vinaigrette over the salad.

https://www.fakefoodfree.com/pomegranate-and-pear-salad-recipe-from-mason-jar-salads/
 13

Honey Dijon Pork Chop

Serves 1

Ingredients
 1 (4 oz) boneless pork chop
 1/4 tsp salt-free lemon-pepper seasoning
 1/2 tsp olive oil
 2 Tbsp orange juice
 1 tsp Dijon mustard
 1 tsp honey

Directions
1. Sprinkle pork chop with lemon pepper. In a nonstick skillet, heat oil over medium heat. Brown
chops on both sides.
2. In a small bowl, whisk orange juice, mustard, and honey until blended. Pour over chops and
bring to a boil. Reduce heat and simmer, covered, for 5-8 minutes or until a thermometer
inserted in pork reads 145°F.
3. Remove chops from pan. Bring sauce to a boil and cook until mixture is reduced to 1/4 cup,
stirring occasionally. Serve with pork chop.

https://www.tasteofhome.com/recipes/dijon-honey-pork-chops/
 14

Lemon Pepper Tilapia

Serves 1

Ingredients
 1/2 Tbsp butter
 2 fresh mushrooms, sliced
 1/4 tsp salt-free lemon-pepper seasoning
 1/4 tsp garlic powder
 1 (4 oz) tilapia fillet
 1/8 tsp paprika
 cayenne pepper
 1/4 Roma tomato, chopped
 1 green onion, thinly sliced

Directions
1. Heat butter in a skillet over medium heat. Add mushrooms, 1/8 tsp lemon-pepper seasoning,
and garlic powder. Cook and stir 3-5 minutes or until tender.
2. Place fillets over mushrooms and sprinkle with paprika, cayenne, and remaining lemon-pepper
seasoning. Cook, covered, 5-7 minutes or until fish just begins to flake easily with a fork. Top
with tomato and green onions.

https://www.tasteofhome.com/recipes/lemon-pepper-tilapia-with-mushrooms/
 15

Garlic Butter Pasta

Serves 1

Ingredients
 1/2 cup uncooked whole wheat rotini
 1/4 tsp garlic powder
 1 Tbsp butter
 1 tsp parsley

Directions
1. Cook pasta according to package directions.
2. After draining the pasta, stir in garlic powder, butter, and parsley.

https://www.tasteofhome.com/recipes/garlic-buttered-pasta/
 16

Zucchini Hummus Wrap

Serves 1

Ingredients
 1/2 zucchini, sliced
 1/8 tsp black pepper
 1/2 Tbsp olive oil
 1/2 Roma tomato, sliced
 1 cup kale
 1 slice swiss cheese
 1 whole wheat flour tortilla
 2 Tbsp classic hummus

Directions
1. Mix zucchini slices, olive oil, and black pepper and heat in a skillet over medium heat. Cook 2-3
minutes and add kale. Cook until zucchini is tender.
2. Place hummus, cheese, zucchini and kale, and tomato slices on the tortilla and wrap tightly.

https://www.maebells.com/grilled-zucchini-hummus-wrap/#mv-creation-25-jtr
 17

Mixed Spice Burgers

Serves 1

Ingredients
 2 Tbsp chopped onion
 1/2 Tbsp parsley
 1/8 tsp garlic powder
 1/8 tsp ground allspice
 1/8 tsp pepper
 3 oz ground beef

Directions
1. Combine the first 5 ingredients. Add beef and mix thoroughly. Shape into 1 oblong patty.
2. Grill patty over medium heat or broil 4-6 minutes on each side. Internal temperature should
read 160°F.

https://www.tasteofhome.com/recipes/juicy-delicious-mixed-spice-burgers/