Breakfast:

BAKED EGG & ASPARAGUS WITH FETA (Vegetarian)

SERVES 1

INGREDIENTS

● 10 medium asparagus stalks, ends trimmed
● 1 teaspoon olive oil
● 1 large egg
● 1 ounce feta, crumbled
● 2 slices whole wheat bread, lightly toasted
● Salt & Pepper

DIRECTIONS

1. Preheat oven to 400* F.
2. Lightly coat asparagus with olive oil, salt, and pepper.
3. Layer asparagus evenly and aligned on a sheet pan.
4. Crack the egg in the center and then top with feta.
5. Bake until egg is set and asparagus is al dente (15-17 minutes)
6. Serve immediately with toast.

Nutrition Facts
418 calories | 19 g fat (7 saturated) | 44 g carbs | 10 g sugar | 9 g fiber | 22 g protein

Lunch

SLOW-COOKER VEGETABLE QUINOA STEW (dairy-free, gluten-free, vegetarian)

SERVES 3

INGREDIENTS

● 3 cups low-sodium vegetable stock
● 15 ounces white beans, rinsed and drained
● 15 ounces tomato sauce
● ½ cup uncooked quinoa
● 1 large fennel bulb, cored and chopped
● ⅓ cup nutritional yeast flakes
● 5 cloves garlic, thinly sliced
● 2 tablespoons olive oil
● ¼ teaspoon paprika
● ¼ teaspoon cumin
● ¼ teaspoon salt
● ¼ teaspoon black pepper
● 6 swiss chard leaves
● 1 medium avocado

DIRECTIONS

1. In a slow cooker, combine all ingredients except avocado and swiss chard.
2. Cover and cook on high for 3 hours.
3. Thinly slice swiss chard and add to slow cooker. Cover and cook on high 30 more minutes.
4. Top each serving with ⅓ diced avocado.
5. Cool leftovers completely before storing in a container in the fridge.

Nutrition Facts Per Serving
507 calories | 19 g fat (3 g saturated) | 68 g carbs | 14 g sugar | 20 g fiber | 21 g protein

Dinner

CHICKPEA FAJITA BOWL (Gluten-free and Vegetarian)

SERVES 1

INGREDIENTS

● ¼ cup plain 2% fat greek yogurt
● ¼ lime, zest and juice, divided
● Salt & Pepper
● 2 teaspoons olive oil
● 1 small yellow onion, sliced thin
● 1 small bell pepper, cored and sliced thin
● 2 garlic cloves
● ¼ teaspoon chili powder
● 1 cup canned chickpeas, rinsed and drained
● ¼ medium ripe avocado, chopped into rough ½-inch pieces
● 2 tablespoons salsa

DIRECTIONS

1. In a bowl, stir together yogurt, zest, and juice. Season with salt and pepper then set aside.
2. Heat olive oil in a large skillet, over medium heat. Add onion and bell pepper. Season with salt and pepper. Cook, stirring until vegetables are al dente (5 minutes).
3. Add garlic and chili powder and cook, continually stirring, until fragrant (1 minute).
4. Add chickpeas. Cook and stir until heated through (2 minutes).
5. Top with lime yogurt, avocado, and salsa.

Nutrition Facts Per Serving
506 calories | 21 g fat (4 g saturated) | 63 g carbs | 18 g sugar | 18 g fiber | 21 g protein

Recipe Source