Nutrition & Recipes

Garlic Herb Lemon Roasted Chicken with Root Vegetables

Ingredients 1.5 lbs chicken breasts 2 carrots, chopped 1 parsnip, chopped 1 tbsp olive oil 1 tsp dried thyme ½ tsp garlic powder Salt and black pepper to taste Instructions Preheat oven to 400°F. Arrange chicken…

Roasted Butternut Squash & Quinoa Salad

Ingredients 2 cups cubed butternut squash 1 cup cooked quinoa 2 cups baby spinach ¼ cup toasted pumpkin seeds 2 tbsp balsamic vinaigrette Salt and black pepper to taste Instructions Preheat oven to 400°F. Toss…

Pear & Pecan Baked Chicken

A simple fall dinner featuring juicy chicken, sweet pears, crunchy pecans, and fresh herbs. Ingredients 4 boneless, skinless chicken breasts 2 ripe pears, thinly sliced ¼ cup chopped pecans 1 tablespoon olive oil 1 tablespoon…

Turkey Pumpkin Chili

Pumpkin isn't just for dessert! It adds creaminess, fiber, and fall flavor to this hearty, protein-rich chili. Ingredients 1 lb lean ground turkey 1 can pumpkin puree, 15 oz 1 can black beans, rinsed and drained 1 can diced tomatoes,…

Harvest Lentil & Vegetable Soup

A hearty plant-forward soup packed with vegetables and fiber that's perfect for a cool fall day. Ingredients 1 cup dry green or brown lentils, rinsed 4 cups low-sodium vegetable broth 2 cups water 2 carrots, diced 2 celery…

Apple Cinnamon Chicken & Sweet Potato Skillet

A cozy one-pan fall meal that combines lean protein, fiber-rich sweet potatoes, and seasonal apples. Ingredients 1 lb boneless, skinless chicken breast, cut into bite-sized pieces 1 medium sweet potato, peeled and diced 1 medium…
Peach and Cottage Cheese

Grilled Peach & Cottage Cheese Bowl

Ingredients 1 ripe peach, halved 1 cup low-fat cottage cheese 1 tablespoon chopped pecans 1 teaspoon chia seeds ½ teaspoon cinnamon 1 teaspoon honey (optional) Fresh mint for garnish Instructions Preheat a grill or grill…
Egg Muffins

Spinach & Mushroom Egg Muffins

Ingredients 8 large eggs 1 cup fresh spinach, chopped ½ cup mushrooms, diced ¼ cup diced red bell pepper ¼ cup shredded mozzarella cheese ½ teaspoon garlic powder Salt and pepper to taste Instructions Preheat oven to…
Tuna White Bean Salad

Honey Dijon Chicken & Brussels Sprouts Sheet Pan Dinner

Ingredients 2 boneless, skinless chicken breasts 2 cups Brussels sprouts, halved 1 cup baby carrots 1 tablespoon olive oil 1 tablespoon Dijon mustard 1 teaspoon honey 1 teaspoon garlic powder ½ teaspoon paprika Salt…

Mediterranean Tuna & White Bean Salad

Ingredients 1 (5-ounce) can tuna in water, drained ½ cup no-salt-added white beans, rinsed and drained ½ cup cucumber, diced ½ cup cherry tomatoes, halved 2 tablespoons red onion, finely diced 1 tablespoon fresh parsley, chopped 1…