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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

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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

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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

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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

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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

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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

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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

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pulled pork bbq sandwiches with cabbage on toasted buns

Pulled Pork BBQ Sandwiches

Pulled pork coated in barbecue sauce served on toasted buns with fresh cabbage.

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1. Heat 1 tbsp olive oil in a skillet over medium-high heat until shimmering. 2. Add 2 cups shredded pulled pork in a single layer. Cook 4-5 minutes until heated through and edges brown. 3. Stir in 0.5 cup barbecue sauce. Simmer 2-3 minutes until sauce thickens and coats pork. 4. Toast 4 sandwich buns cut side down in a dry skillet over medium heat 1-2 minutes until lightly browned. 5. Divide pork mixture evenly among buns. 6. Top with 0.5 cup shredded cabbage. 7. Finish with 1 tbsp fresh lemon juice squeezed over sandwiches.

  • olive oil

  • pulled pork

  • barbecue sauce

  • sandwich buns

  • cabbage

  • lemon juice

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leftover ground beef sloppy joes with sauce and vegetables on buns
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Leftover Ground Beef Sloppy Joes

Leftover ground beef simmered in sauce with vegetables and served on buns for an easy dinner.

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1. Heat a large skillet over medium-high heat until hot and dry. 2. Add 1 tbsp olive oil and swirl until shimmering. 3. Add 2 cups shredded leftover ground beef in a single layer. Cook undisturbed 2 minutes until edges brown, then stir and cook 1 more minute to heat through. 4. Add 1 cup diced onion and 1 cup diced bell pepper. Cook over medium heat 4-5 minutes until vegetables soften and onion is translucent. 5. Stir in 0.5 cup ketchup, 2 tbsp Worcestershire sauce, 1 tbsp brown sugar, and 0.25 cup water. Simmer 3-4 minutes until sauce thickens and coats the beef mixture. 6. Toast 4 sandwich buns cut side down in a dry skillet over medium heat until golden, about 1 minute. 7. Spoon sloppy joe mixture onto buns. 8. Finish with a squeeze of fresh lemon juice over the filling.

  • leftover ground beef

  • olive oil

  • onion

  • bell pepper

  • ketchup

  • Worcestershire sauce

  • brown sugar

  • water

  • sandwich buns

  • lemon juice

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steak salad bowls with sliced steak greens tomatoes and cucumber
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Steak Salad Bowls

Sliced steak served over fresh greens with tomatoes, cucumber, and lemon dressing for an easy dinner.

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1. Preheat a large skillet over medium-high heat. Add 1 tbsp olive oil until shimmering. 2. Pat 1 lb steak thinly sliced dry. Season with salt and pepper. Add steak in a single layer to skillet. Sear 2-3 minutes per side until browned and internal temperature reaches 135°F for medium-rare. Remove steak and rest 5 minutes. 3. In a large bowl, combine 4 cups mixed salad greens, 1 cup halved cherry tomatoes, and 1/2 cup sliced cucumber. 4. Slice rested steak thinly. 5. Add steak slices to salad bowl. 6. Drizzle 2 tbsp olive oil and 1 tbsp lemon juice over salad. Toss gently to combine. 7. Finish with 2 tbsp chopped fresh parsley sprinkled on top.

  • steak

  • olive oil

  • mixed salad greens

  • cherry tomatoes

  • cucumber

  • lemon juice

  • parsley

  • salt

  • black pepper

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