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salmon salad with mixed greens cherry tomatoes and red onion
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Mixed Greens Salad with Flaked Salmon and Citrus Dressing

Flaked salmon with mixed greens, cherry tomatoes and red onion in a citrus honey dressing.

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1. Drain canned salmon and flake with a fork. 2. In a large bowl, combine 4 cups mixed salad greens, flaked salmon, 0.5 cup halved cherry tomatoes, and 0.25 cup thinly sliced red onion. 3. In a small bowl, whisk 2 tbsp olive oil, 1 tbsp orange juice, 1 tbsp lemon juice, 0.5 tsp honey, and 0.25 tsp salt until emulsified. 4. Drizzle dressing over salad and toss gently. 5. Finish with 1 tbsp chopped fresh basil sprinkled on top.

  • Salmon

  • Mixed salad greens

  • Cherry tomatoes

  • Red onion

  • Olive oil

  • Orange juice

  • Lemon juice

  • Honey

  • Salt

  • Basil

Prep
Cook—
Total
Serves4
SaladAmerican
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sausage arugula salad with parmesan
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Warm Italian Sausage and Arugula Salad

Browned Italian sausage and red onion over arugula with lemon juice and Parmesan.

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1. Heat 1 tbsp olive oil in skillet over medium-high heat until shimmering. 2. Add 1 lb Italian sausage, casing removed, in single layer. Brown 6-8 minutes until internal temperature reaches 165°F and no pink remains. Remove sausage and drain excess fat. 3. Add 1 cup sliced red onion. Sauté 3-4 minutes until softened. 4. Return sausage to skillet. Stir to combine and heat through 2 minutes. 5. Place 4 cups arugula in large bowl. Top with warm sausage and onion mixture. 6. Drizzle 1 tbsp lemon juice over salad. Toss gently. 7. Finish with shaved Parmesan.

  • olive oil

  • Italian sausage

  • red onion

  • arugula

  • lemon juice

  • Parmesan

Prep
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Total
Serves4
SaladItalian
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skillet tuna with sautéed kale garlic and lemon
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Skillet Tuna with Sautéed Greens

Lightly browned tuna and tender kale cooked with garlic, olive oil and lemon for a simple five-ingredient skillet meal.

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1. Heat 1 tbsp olive oil in large skillet over medium heat until shimmering. 2. Add 6 oz canned tuna, drained and gently flaked, in a single layer. Cook 2-3 minutes until lightly browned and heated through. Remove and set aside. 3. Add 1 clove minced garlic to skillet. Cook 30 seconds until fragrant. 4. Add 3 cups chopped kale. Cook 4-5 minutes over medium heat, stirring occasionally, until wilted and tender. 5. Return tuna to skillet. Stir to combine and heat through 1-2 minutes. 6. Finish with 1 tbsp lemon juice stirred in off heat.

  • Tuna

  • Garlic

  • Kale

  • Lemon juice

  • Olive oil

Prep
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Total
Serves4
DinnerAmerican
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breakfast sausage and kale soup with chicken broth
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Breakfast Sausage and Kale Soup

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1. Heat 1 tbsp olive oil in large pot over medium-high heat until shimmering. 2. Add 0.5 lb breakfast sausage, crumbled and patted dry, in single layer. Brown 6-8 minutes until internal temperature reaches 165°F and sausage is firm. Remove and set aside. 3. Add 0.5 cup diced onion (peeled) and 1 clove minced garlic. Sauté over medium heat until translucent, 3 minutes. 4. Add 4 cups chicken broth and bring to simmer. 5. Stir in 2 cups chopped kale (stems removed). Simmer 5 minutes until kale is tender. 6. Return sausage to pot. Simmer 2 minutes to heat through. 7. Finish with a squeeze of lemon juice off heat.

  • olive oil

  • breakfast sausage

  • onion

  • garlic

  • chicken broth

  • kale

  • lemon juice

Prep
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Total
Serves4
SoupAmerican
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loaded chicken sandwich with pickled onions arugula and cheese
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Loaded Chicken Breast Sandwich with Pickled Onions and Arugula

Chicken, pickled onions, arugula, and cheese stacked on a toasted sandwich bun.

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1. Heat 1 tbsp olive oil in a skillet over medium-high heat until shimmering. 2. Season chicken breast with salt and pepper. Cook 4-5 minutes per side until internal temperature reaches 165°F, surface golden and firm. 3. Remove chicken, let rest 3 minutes. 4. Meanwhile, place sandwich buns cut side down in skillet. Toast 1-2 minutes until golden. 5. Spread mustard on bottom bun. 6. Layer chicken breast, 0.25 cup pickled onions, 0.5 cup arugula, and 1 slice cheese. 7. Top with sandwich bun. 8. Serve with a squeeze of lemon juice as finishing element.

  • Chicken breast

  • Sandwich bun

  • Pickled onions

  • Arugula

  • Mustard

  • Cheese slice

  • Olive oil

  • Lemon juice

Prep
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Total
Serves4
LunchAmerican
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mediterranean chicken salad with feta olives and tomatoes
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Mediterranean Chicken Breast Salad with Feta and Olives

Chicken, feta, olives, and tomatoes tossed into a simple Mediterranean-inspired salad.

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1. Heat 1 tbsp olive oil in a skillet over medium-high heat until shimmering. 2. Season chicken breast with salt and pepper. Cook 4-5 minutes per side until internal temperature 165°F, surface golden and firm. 3. Remove chicken, let rest 3 minutes, then slice. 4. In a large bowl, combine 2 cups mixed greens, 0.25 cup crumbled feta, 0.25 cup sliced olives, 0.5 cup cherry tomatoes halved. 5. Add sliced chicken on top. 6. Drizzle 1 tbsp olive oil and 1 tbsp lemon juice over salad. Toss gently. 7. Finish with fresh chopped parsley sprinkled on top.

  • Chicken breast

  • Mixed greens

  • Feta cheese

  • Olives

  • Cherry tomatoes

  • Olive oil

  • Lemon juice

  • Parsley

Prep
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Total
Serves4
SaladGreek
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skillet chicken breast with sweet potato and green beans
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Skillet Chicken Breast with Sweet Potato and Green Beans

Chicken, sweet potato, and green beans cooked into a simple family dinner.

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1. Preheat oven to 400°F. 2. Peel and dice 1 medium sweet potato. 3. Toss sweet potato with 1 tbsp olive oil and salt. Spread on a baking sheet in a single layer. 4. Roast sweet potato 20-25 minutes until tender and edges are golden. 5. Meanwhile, heat 1 tbsp olive oil in a large skillet over medium-high heat until shimmering. 6. Season chicken breast with salt and pepper. Add to skillet in a single layer. Cook 4-5 minutes per side until internal temperature 165°F, surface golden and firm. 7. Remove chicken, keep warm. 8. Add 1 cup green beans trimmed to skillet. Sauté 4-5 minutes until bright green and tender-crisp. 9. Drain any excess liquid. 10. Serve chicken with roasted sweet potato and green beans. 11. Finish with a squeeze of lemon juice.

  • Chicken breast

  • Sweet potato

  • Green beans

  • Olive oil

  • Lemon juice

Prep
Cook
Total
Serves4
DinnerAmerican
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bacon and quinoa salad with cranberries pecans and parsley
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Bacon and Quinoa Salad with Cranberries and Pecans

Quinoa tossed with bacon, cranberries, and pecans for a fresh and satisfying salad.

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1. Cook 1 cup quinoa in 2 cups water. Bring to boil, reduce heat to low, cover and simmer 15 minutes. Fluff with fork and cool. 2. Heat 1 tbsp olive oil in skillet over medium heat until shimmering. Add 4 oz bacon, diced, single layer. Cook until crisp, 5-6 minutes. Drain on paper towel. 3. In large bowl, combine quinoa, bacon, 0.5 cup dried cranberries, and 0.5 cup pecans, chopped. 4. Drizzle 2 tbsp olive oil and 1 tbsp lemon juice over salad. Toss to combine. 5. Season with salt and pepper to taste. 6. Finish with 2 tbsp fresh parsley, chopped.

  • Quinoa

  • Water

  • Bacon

  • Dried cranberries

  • Pecans

  • Olive oil

  • Lemon juice

  • Parsley

Prep
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Total
Serves4
SaladAmerican
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high protein chicken rice bowl with vegetables and yogurt sauce
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High Protein Chicken Rice Bowl by @foodinfivemins

Chicken, rice, and roasted vegetables with a yogurt sauce for an easy high protein meal.

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1. Preheat oven to 200°C (400°F). 2. Mix chicken with yogurt, garlic, spices, and lemon. 3. Bake for 20–25 minutes, flipping halfway, until cooked through (internal temp 165°F) and lightly golden. 4. Cook vegetables in a pan until softened and slightly charred. 5. Cook rice until tender and fluffy. 6. Mix yogurt sauce ingredients until smooth. 7. Slice chicken and assemble bowls with rice, chicken, vegetables, and sauce. 8. Serve or portion for meal prep. Chicken should be juicy and fully cooked.

  • chicken thighs

  • greek yogurt

  • garlic

  • paprika

  • cumin

  • lemon

  • red pepper

  • yellow pepper

  • zucchini

  • red onion

  • greek yogurt

  • cucumber

  • rice

Prep
Cook
Total
Serves4
DinnerAmerican
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cucumber chicken salad with yogurt dressing and red onion
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High Protein Cucumber Chicken Salad by @jessespt

Chicken, cucumber, and yogurt tossed into a fresh and simple high protein salad.

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1. Add cucumber and onion to a bowl. 2. Add yogurt, garlic, lemon juice, oil, salt, and pepper. 3. Add cooked chicken (internal temp already 165°F). 4. Mix thoroughly until evenly coated. 5. Adjust seasoning if needed. 6. Serve immediately or chill. Salad should be creamy with crisp cucumber texture.

  • cucumber

  • red onion

  • greek yogurt

  • garlic

  • lemon

  • olive oil

  • chicken breast

Prep
Cook—
Total
Serves4
SaladAmerican
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