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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

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tuna salad sandwich with dill pickles on whole wheat bread

Tuna Salad Sandwich with Pickles

Tuna salad with mayonnaise, red onion and dill pickles on toasted whole wheat bread.

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1. In a bowl, combine 6 oz canned tuna, drained and flaked, 0.25 cup mayonnaise, 2 tbsp finely chopped red onion, 0.25 cup chopped dill pickles, and 0.5 tsp salt. Mix well. 2. Toast 4 slices whole wheat bread until golden. 3. Divide tuna salad evenly among 2 sandwiches. 4. Assemble sandwiches and cut in half. 5. Finish with 1 tbsp chopped fresh dill sprinkled on top of tuna salad before closing sandwiches.

  • Tuna

  • Mayonnaise

  • Red onion

  • Dill pickles

  • Salt

  • Whole wheat bread

  • Dill

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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

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bbq chicken wing rice bowl with cilantro red onion and lime
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BBQ Chicken Wing Rice Bowl

Crispy BBQ chicken wings served over fluffy rice with fresh toppings and lime.

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1. Preheat oven to 425°F. Pat dry 2 lb chicken wings, separate at joints. 2. Toss wings with 1 tbsp olive oil and 1 tsp salt. Arrange in single layer on baking sheet. 3. Roast wings 40 minutes, flipping halfway, until skin is crispy and internal temp 175°F. 4. Warm 0.5 cup BBQ sauce in small saucepan over low heat. 5. Toss roasted wings with BBQ sauce until coated. 6. Prepare 3 cups cooked white rice. 7. Divide rice into bowls. Top with BBQ wings. 8. Garnish with 0.25 cup diced red onion and 2 tbsp chopped cilantro. 9. Finish with a squeeze of fresh lime juice.

  • Chicken wings

  • Olive oil

  • Salt

  • BBQ sauce

  • White rice

  • Red onion

  • Cilantro

  • Lime juice

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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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