Meal Planning Resource Guide

MEAL
your way
PLANNING
Meal planning is the KEY to setting you up
for success with nutrition!

slow cooker meals
NOURISH SIMPLY | HEALTHY FAMILY COOKING | WILCOX WELLNESS & FITNESS

1 to 1.5 lbs boneless skinless chicken breasts
1 (14.5 oz) can diced tomatoes
1 cup chicken broth, divided, plus more if needed
2 tsp chili powder
2 tsp salt & pepper
1 tsp ground cumin
1 cup brown rice
2 (15 oz) cans black beans, drained and rinsed
1 cup frozen corn kernels
Optional toppings: Shredded cheese, chopped
cilantro, diced avocado, salsa, hot sauce, diced
green onions, shredded lettuce, chopped fresh
tomatoes
WILCOX WELLNESS & FITNESS | HEALTHY FAMILY COOKING
Cooking is done when the rice is tender — if the rice is
done while there is still liquid left in the slow cooker,
remove the lid and cook on high to let the liquid
evaporate.
Use 2 forks to shred the chicken into bite-sized pieces.
You can do this either in the slow cooker itself and
then mix it into the rice, or you can transfer the chicken
to a cutting board if you prefer to keep it separate.
Taste the burrito mix and stir in more salt or other
seasonings to taste.
Serve burrito bowls with a selection of toppings.
Recipe Notes:
Cooking the rice separately: If you won't be home to
add the rice to the slow cooker, you can skip this step
and cook it separately on the stovetop or rice cooker
just before serving. To modify the recipe, combine the
chicken, diced tomatoes, 1/2 cup of stock, and spices
in the slow cooker and cook for 6 to 8 hours on low.
Add the black beans and corn, and cook for another
1/2 hour, or until warmed through, while you're cooking
the rice (omit the remaining chicken stock).
Vegetarian burrito bowls: Combine the diced
tomatoes, 1 cup of vegetable stock, spices, rice, black
beans, and corn in a slow cooker. Cook on low for 3 to
4 hours, until the rice is tender and has absorbed all
the liquid. Stir once or twice toward the end of
cooking to make sure the rice is cooking evenly.
Chicken Burrito Bowls
Serves 6 to 8
Directions:
Combine the chicken breasts, diced tomatoes and
their juices, 1/2 cup of chicken broth, chili powder,
salt, and cumin in the bowl of a 2 1/2- to 3 1/2-quart
slow cooker. Make sure the chicken is covered, and
add additional broth if needed. Cover with the lid and
cook on low for 3 to 4 hours.
Uncover and add the rice, beans, corn, and remaining
1/2 cup chicken broth. Cover and continue cooking on
low for another 3 to 4 hours. Check the rice
periodically in the last hour of cooking, stirring once or
twice to make sure the rice cooks evenly and adding
more chicken broth if the mixture seems dry.

Chicken Taco Soup
Chopped Veggies: white onion, zucchini, bell pepper, &
butternut squash
1 (16 oz) can chili beans
1 (15 oz) can black beans, drained and rinsed
1 (15 oz) can whole kernel corn, drained
1 (8 oz) can tomato sauce
2 (14.5 oz) cans diced tomatoes with green chiles,
undrained
1 (1.25 oz) package organic taco seasoning
3 whole skinless, boneless, chicken breasts, thawed or
frozen
Toppings: shredded cheese, green onion, sliced avocado
Directions:
Stir chopped veggies, beans, corn, tomato sauce,
diced tomatoes, and taco seasoning into a slow
cooker. Lay the chicken breast on top of the mixture,
pressing down slightly so that it gets covered by other
ingredients. Set slow cooker to low heat, cover, and
cook for 3-4 hours on low if your chicken is thawed.
May take 4-5 hours on low if your chicken is frozen.
Remove chicken breasts from the soup and shred.
Stir the shredded chicken back into the soup. You can
add some water if you like it a little thinner.
Top with shredded cheese, green onion, and avocado.
ProTip: Use any veggies you like or any veggies you
have on hand. The more the better! We spiralized the
butternut squash- it made the dish!
*Adapted from The Girl Who Ate Everything
Serves 6 to 8

Minestrone Soup
2 cans (14.5 oz) diced tomatoes
2 tbsp tomato paste
1/4 cup sun-dried tomato or traditional pesto
1 parmesan rind
4 cups vegetable stock
2 cups water
1 cup carrots, diced
1 1/4 cup celery, diced
1 white onion, diced
4-5 cloves garlic, minced
1 tsp dried oregano
1 sprig rosemary (or 1/2 tsp dried)
2 bay leaves
salt and pepper to taste
1 can (15 oz) red kidney beans, drained and rinsed
1 can (15 oz) great northern beans, drained and rinsed
1 1/2 cups zucchini, diced
1 1/2 cups tubular (ditalini) whole wheat pasta
1 cup frozen green beans, thawed
2 1/2 cups baby spinach, chopped
Finely shredded Parmesan cheese, for serving (or Romano)
Directions:
Add the diced tomatoes, tomato paste, pesto,
parmesan rind, vegetable stock, water, carrots, celery,
onions, garlic, oregano, rosemary, and bay leaves to a
slow cooker. Season with salt and pepper to taste.
Cook on low heat 6-8 hours or high 3-4 hours.
Add in red kidney beans, great northern beans,
zucchini, and pasta. Cook on high heat for an
additional 20 to 25 minutes until pasta is tender. Stir in
the green beans and spinach. Cook for an additional 5
minutes until heated through. Serve warm, topped with
parmesan cheese. Enjoy!
Serves 6 to 8

Hawaiian Pulled Pork
3 lbs pork loin
2 cups chopped pineapple
1/2 tsp dried ginger
Baked sweet potatoes
Directions:
Put the pork into your crock pot,
then add the pineapple on top.
Add ginger. Cook on low for 4 to
6 hours.
Shred with forks or a hand mixer
before serving. Serve with baked
sweet potato and a green salad.
Serves 6 to 8

Kale & Chicken Soup
1 tbsp olive oil
5 carrots, diced
5 cloves garlic, minced
1 whole medium onion, diced
6 boneless chicken breasts, diced
4 to 5 medium tomatoes, chopped
4 cups low-sodium chicken broth
1 to 2 bunches kale
1 tsp red pepper flakes
2 tsp dried oregano
Directions:
Heat 1 tbsp olive oil over medium-high
heat. Sauté carrots, garlic, and onion for a
few minutes or until onions become
translucent.
Add diced chicken to the pan, browning for
about 6 minutes. Transfer into your crock
pot.
Top with tomatoes and chicken broth. Add
kale (it will wilt a lot). Top with pepper
flakes and oregano.
Cook on low for 4 to 5 hours.
Mix well before serving, and be prepared
for amazing deliciousness.
Serves 6 to 8

1 large egg
1 lb 92-93% lean ground turkey
2/3 cup Panko breadcrumbs
3 tbsp olive oil
1/4 cup grated parmesan cheese
2 tsp dried oregano
2 tsp dried basil
3/4 tsp salt
1/2 tsp pepper
1 large sweet onion, sliced
2 28 oz cans crushed tomatoes
Optional for serving: chopped fresh basil and prepared
spaghetti squash
Directions:
Beat the egg in a large mixing bowl. Add the
ground turkey, breadcrumbs, 2 tbsp of olive oil,
parmesan, garlic, oregano, basil, salt, and
pepper. Mix everything just enough that the
ingredients are combined - avoid over-mixing.
Roll into desired-size balls. Place all rolled
meatballs on a large baking sheet.
Place onion slices in the bottom of the crockpot,
topped with 1 can of crushed tomatoes.
Coat a large skillet with the remaining 1 tbsp of
olive oil and bring to medium-high heat. Lightly
brown the meatballs (only 6 to 8 meatballs at a
time) for about 1 minute on each side. Do not skip
this step – this adds a lot of flavor and will help
your balls hold together. Layer the meatballs into
the crockpot as you're browning each batch.
Once all browned meatballs have been added to
the crockpot, pour remaining can of tomatoes on
top.
Cover and cook on low for 6 to 6.5 hours. Serve
with spaghetti squash and top with chopped
fresh basil. Store leftovers covered tightly in the
refrigerator for up to 1 week.
Turkey Meatballs
Serves 4 to 6

1 tbsp olive oil
2.5 lbs pork loin
Pinch of salt and pepper
Honey lime ginger marinade:
1/2 cup honey
1/4 cup soy sauce
1 tbsp Worcestershire sauce
Juice of one lime
2 garlic cloves, minced
1/2 tsp ground ginger or 1 tbsp fresh ginger
2 tbsp cornstarch
Optional: lime wedges, chopped fresh cilantro,
roasted cauliflower
Directions:
In a large skillet, heat the oil over medium-high
heat. Salt and pepper the pork and lay it in the hot
oil. Let the pork sear until the outside edge starts to
blacken. Place the pork into the bottom of a slow
cooker.
In a small bowl, make the marinade by whisking
together the honey, soy sauce, Worcestershire
sauce, lime juice, garlic, and ginger. Pour the
marinade over the pork. Let cook 6 to 8 hours on low
or 4 to 6 hours on high (or until thermometer reads
160 degrees).
Once the pork is finished, lay onto a platter and
pour the juices into a medium saucepan. Heat the
juices over medium-high heat and whisk in the
cornstarch. Cook for a few minutes until it starts to
thicken. Pour over the pork and garnish with
optional lime wedges and chopped fresh cilantro.
Serve with roasted cauliflower. Enjoy!
Honey Lime Ginger Pork
Serves 6 to 8

1 ½ lb boneless, skinless chicken breasts or thighs
1 medium onion, diced
1 medium bell pepper, any color; diced
1 small jalapeno, seeds removed and finely diced
6 cloves garlic minced
2 ½ tsp ground cumin (add more to taste)
1 tsp dried oregano
2 tsp chili powder (add more to taste)
1 tsp sea salt
¼ tsp black pepper
2 cups organic chicken broth (or homemade bone broth)
1 14 oz can white kidney beans
1 14 oz can full-fat coconut milk
Juice of ½ lime
½ cup fresh cilantro, chopped
Optional: Fresh cilantro and lime wedges for garnish
Directions:
Add onion, peppers, garlic, and spices (cumin
through black pepper) to the bottom of a slow
cooker. Arrange chicken on top of vegetables in a
single layer.
Add broth and place lid on slow cooker.
Set heat to LOW and cook 7-8 hours or until
chicken is done and vegetables are tender.
Remove chicken from slow cooker and shred with
two forks. Return chicken to slow cooker.
Turn heat to HIGH. Add drained kidney beans and
whole can of coconut milk, stir and replace lid.
Continue heating an additional 10-15 minutes or
until soup is heated through.
Stir in lime juice and cilantro. Taste and adjust
seasonings as desired.
Serve in bowls garnished with chopped cilantro
and lime wedges, if desired
White Chicken Chili
Serves 5

1 onion, thinly sliced
1 lb boneless skinless chicken breasts
1 tbsp olive oil
Pinch of salt and black pepper
1 can (28 oz) crushed tomatoes
2 cloves of garlic, crushed
8 fresh basil leaves, diced or 2 tbsp dried basil
1/4 cup balsamic vinegar
1 spaghetti squash
4 oz part-skim mozzarella cheese
Optional: crushed red pepper flakes
Directions:
Put the sliced onions at the bottom of the slow cooker
and then put the chicken breasts on top. Add the
olive oil and season with the salt and pepper. Add the
tomatoes, garlic, and basil, then pour the balsamic
vinegar on top.
Cut the squash in half, remove the seeds, and place
on top of the crockpot contents. Cook on low for 6 to
8 hours.
Once fully cooked, remove and shred squash.
In the crockpot, place sliced mozzarella on each
serving and cover for 5 to 10 minutes until melted.
Serve the chicken with 1 cup of squash. For a little kick,
sprinkle with crushed red pepper flakes.
Mozzarella Chicken with Spaghetti Squash
Serves 4

1 1/2 cups Greek yogurt
1 tsp ground cumin
1/2 tsp sea salt
1 tsp lime juice
1/4 cup milk
Combine the sauce ingredients in a bowl and set
aside.
Carnitas Sauce:
Directions:
Add the drained beans with 1/2 of a cup of water to a pot
on the stove over medium heat. Cook until heated through.
Gently mash with a fork until they reach your desired
consistency.
Lightly brush your corn tortillas with olive oil and place on a
foil-lined baking sheet. Crisp in the oven at 350 degrees for
8 to 10 minutes or until they reach your desired crispiness.
To assemble, take your corn tortilla and add your fixings to
make yourself a pretty sweet carnita! Add a dollop of
the sauce on top and enjoy!
Carnitas:
1 can (14 oz) black or pinto beans, drained and rinsed
1/2 cup water
1 package corn tortillas (small size, 2-3 per serving)
1 Tbsp olive oil
Romaine lettuce
Diced tomatoes
Diced avocado
Shredded cheddar cheese
Optional: Cilantro, diced red onion, green chilis, salsa
3 lbs pork loin
1 bay leaf
1 1/2 cup water
To make rub, combine:
2 Tbsp chili powder
2 tsp cumin
1 tsp coriander
1/2 tsp cloves
1 tsp onion powder
1 tsp garlic powder
1 tsp sea salt
1 tsp oregano
Pork Carnitas
Serves 8
Directions:
Mix all spices except the bay leaf in a
bowl. Rub down the entire pork loin
with the spices and place in your slow
cooker.
Add the bay leaf and water. Cook on
low for 6 to 8 hours. Keep an eye on
the pork because if all the water
absorbs, it may dry out. If you have to
add more liquid, please do. Your pork
should pull apart easily so you can
shred it.
Once it is shreddable, take it from the
crock pot, shred it, and then place it
back into the crockpot. Stir the meat to
coat with the juices.

1 cup diagonally sliced carrots
1 large onion, chopped
1 medium red bell pepper, cut into strips
4 cloves garlic, finely chopped
2 tbsp grated ginger root
2 tbsp fish sauce (optional)
2 tbsp red curry paste
1 tbsp olive oil
1.5 lb boneless skinless chicken thighs
2 cups chicken broth
1 can (14 oz) coconut milk (not cream of coconut)
3 cups sliced fresh mushrooms
¼ cup chopped fresh basil leaves
2 tbsp fresh lime juice
Directions:
In your slow cooker, mix carrots, onion, bell
pepper, garlic, ginger root, fish sauce, and curry
paste. In a 12-inch skillet, heat oil over medium-
high heat. Cook chicken in oil for 6 minutes,
turning once, until browned on both sides. Place
chicken over vegetables in slow cooker. Pour
broth over the chicken. (Make sure the chicken is
covered in broth – add more broth if you need to.)
Cover and cook on low heat for 5 hours or until
chicken is tender. Remove chicken from slow
cooker and shred using 2 forks. Return chicken to
slow cooker. Stir in coconut milk, mushrooms, and
basil. Cover and cook 30 minutes longer, or until
mushrooms are tender. Stir in lime juice before
serving.
*Adapted from Betty Crocker Cookbook
Thai Coconut Chicken Soup
Serves 8

Rotisserie Chicken
1 tbsp coconut oil
1 tbsp chili powder
1 tbsp smoked paprika
1 tsp dried thyme
1 tsp marjoram
Whole chicken (neck and giblets removed)
Kosher or Himalayan sea salt, to taste
Freshly ground black paper, to taste
Directions:
Grease the inside of a large slow cooker with
coconut oil. Make a few small balls of aluminum
foil and place them in the bottom of the slow
cooker to make a rack for the chicken.
In a bowl, mix together the spices. Using paper
towels, pat the chicken dry and then season it with
salt, pepper, and the spice mixture. (You can cross
or tie together the legs if you want, but it is not
necessary.)
Place the chicken in the slow cooker, breast side
up. Cook on high for 2½ to 3½ hours. You’ll know
it’s done when the juices run clear and a
thermometer inserted into the thigh reaches 165
degrees.
Take the chicken out of the slow cooker. If you
prefer crispier skin, you can broil the chicken in the
oven for 4 to 5 minutes.
Let the chicken rest 5-10 minutes before carving.
Serves 4-6

1.5 to 2 lbs boneless skinless chicken breasts
3 tbsp avocado oil
2 tbsp chicken broth
1 tbsp apple cider vinegar
Spice Mix:
2 tbsp chili powder
1.5 tbsp onion powder
1.5 tsp garlic powder
1 tsp dill
1 tsp pepper
½ tsp red pepper flakes
½ tsp paprika
Salt, to taste
Directions:
Add all ingredients to a slow cooker for 4 to
6 hours or until done and very tender.
Remove chicken from slow cooker and, using
two forks, shred. Return meat to crockpot to
combine with remaining spice mixture.
Use in your favorite recipe – it’s perfect to
top salads, as a stuffing for sweet potatoes,
and in tacos. Yum!
Spicy Crockpot Shredded Chicken
(perfect for tacos)
Serves 4-6

ONE-DISH
R E C I P E S
Wilcox Wellness & Fitness
IS ALL
YOU NEED!
1 PAN

Combine spices in a small bowl and set
aside.
In a large skillet over medium heat, heat 1
Tbsp. olive oil. Sauté the onion for 6-8
minutes, until translucent. Add the peppers
and continue sautéing for another 5 mins,
until softened.
Sprinkle half of the spice blend over the
vegetables in the skillet, stirring well to
combine. Add the mushrooms and sauté for
another 3-4 minutes, until they start to
soften.
Move the veggies to the outside of the
skillet, making a “well” in the middle for the
shrimp. Add the olive oil, shrimp, and the
remaining spice blend and sauté for about
5 minutes, flipping the shrimp halfway
through so they cook on both sides.
Remove from the heat.
Assemble your bowls with your favorite
fixings: Make a “bed” of lettuce and
optional rice or beans, top with fajita mix,
and add tomatoes, avocado slices and
additional lime, if desired.
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5.
6.
¾ tsp each: chili powder, garlic powder,
cumin, paprika (or 1 Tbsp. of your
favorite taco seasoning)
2 Tbsp. olive oil, divided
4 medium bell peppers, cut into strips
1 onion, sliced
2 cups (200 grams) sliced mushrooms
1 pound (450 g) shrimp, peeled and
deveined
1 Tbsp. lime juice
Fajitas
This recipe always feels like a
special treat! Once you get the
veggies chopped, it cooks
up quickly.
Experiment with your favorite
toppings – and also with the
protein choice. Try chicken
or tofu for variety.
If you don’t want to serve rice or
quinoa, try cauliflower rice. To
make: pulse cauliflower florets in
a food processor with 1 Tbsp. of
water, until it is the consistency
of rice, and then steam.
Shrimp Fajita
BOWLS
Ingredients
Method
SERVES 4
Fresh lettuce
Chopped tomatoes
Avocado slices
Lime slices
(Optional) cooked brown rice, black beans,
or quinoa
Shrimp Bowls
W I L C O X W E L L N E S S & F I T N E S S

This skillet casserole comes
together really fast! Once you get
the basic formula down it will
become a family favorite that
you can customize based on
what you have on-hand.
You can make it with your choice
of prepared marinara sauce. If
you don’t have any on-hand, use
canned crushed tomatoes and
add garlic powder to taste.
In a Skillet
LASAGNA
SERVES 4
Cut the ends off the zucchinis and, using a
peeler or mandolin, carefully slice them
lengthwise into long strips resembling
lasagna noodles. Pat down your noodles
with a clean kitchen towel or paper towels
to get rid of excess moisture and set aside.
Heat a large, deep skillet on medium heat.
If you’re using lean meat (like ground
turkey or chicken breast), heat 1 Tbsp. of
olive oil in the skillet to prevent sticking.
Place the meat in the skillet and brown,
seasoning with ½ tsp of sea salt. When it’s
browned, spoon it onto a plate, and set
aside, draining off any excess fat.
Add 1 Tbsp. of olive oil to the pan and
when it’s hot, add the onions and garlic
and cook, stirring frequently, until the
onions are translucent. Add the
mushrooms and zucchini “noodles” and
sauté until softened, about 5 minutes.
Spoon the browned meat back into the
skillet, along with the marinara sauce and
seasonings. Cook for a few minutes to
combine the flavors, and stir in the spinach
and heat until wilted. Taste and add more
salt and pepper if necessary.
Sprinkle with mozzarella and serve!
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2 large zucchinis, washed
2-3 Tbsp. olive oil
1 lb (450 g) ground meat (turkey, chicken,
beef, vegan meat substitute)
1 tsp sea salt
1 onion, diced
1 cup (70 g) mushrooms, chopped
1 cup (125 g) marinara sauce or canned
crushed tomatoes
½ tsp black pepper
1 tsp each dried basil and oregano (or use
Italian seasoning)
2-3 big handfuls spinach
Optional: ½ cup (45 g) shredded mozzarella
Ingredients
Method

This recipe does not fall into the
“quick” category but it definitely
is easy and you’ll love the aroma
as your slow cooker does
its magic.
Slow Cooker Chicken
CURRY
SERVES 4
Pour coconut milk, stock, tomatoes,
and curry paste into a slow cooker and
mix together well.
Add the ginger, sweet potatoes, onions,
peppers, and chicken thighs. Make sure
the chicken is fully submerged.
Set the slow cooker on low and cook
for 2-3 hours and then add the
chickpeas.
Cook for another 2-3 hours, until the
chicken and potatoes are tender.
Serve as-is or over cooked rice.
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½ cup (120 ml) coconut milk
½ cup (120 ml) low-sodium chicken
stock
14.5 oz. (400g) can chopped fire-
roasted tomatoes
4 Tbsp. mild curry paste
2 Tbsp. chopped fresh ginger
2 large sweet potatoes, peeled and
diced
1 yellow onion, chopped
2 red bell peppers, chopped
1 lb. (450 g) skinless chicken thighs
1 14 oz. (400 g) can chickpeas
Optional: 1 cup (200 g) cooked brown
rice
Ingredients
Method

This dish is perfect for busy
weeknights – it’s quick and easy,
plus it’s packed with veggies and
is a great way to help clean out
the fridge!
Scramble
VEGGIE
SERVES 4
Heat the oil in a large skillet over
medium heat. When the oil is
simmering, add potatoes and cover,
cooking until they soften, about 8-10
minutes. Be sure to stir them often so
they don’t stick.
Remove the cover and add the sliced
veggies and continue cooking for
another 10 minutes, until they begin to
brown and are fork-tender.
Reduce heat slightly and add the eggs.
Cook, stirring often, until the eggs start
to set.
Stir in the optional goat cheese and the
greens, and cook until the greens are
wilted.
Season with salt and pepper and serve.
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2 Tbsp. olive oil
5-6 baby potatoes, sliced
4 cups (400 g) sliced vegetables:
onions, mushrooms, bell peppers,
tomatoes, summer squash, broccoli,
etc.
1 tsp. minced fresh herbs, such as
basil, rosemary, or thyme, or ½ tsp
dried herbs
6 large pasture-raised eggs, lightly
beaten
½ cup (112 g) goat cheese crumbles
(optional)
3 big handfuls of greens (spinach, kale,
beet greens, etc.)
Salt and pepper to taste
Ingredients
Method

This is an old-fashioned meat &
potatoes dinner made easy –
because it’s all cooked on a
sheet pan!
It makes 4 servings for hearty
appetites and will make 6
standard servings.
Leftovers are surprisingly
delicious as a salad the next day
– simply slice leftover steak into
bite-sized pieces. Serve warm
or cold.
Tip: If you want to make it
vegan, use portobello
mushrooms instead – just
roast them with the veggies.
MEAT &
SERVES 4-6
Preheat the oven to 400ºF (200ºC)
degrees F and lightly grease a large
baking sheet.
In a large bowl, whisk together the
olive oil, lemon juice, garlic, salt and
pepper. Add the potatoes, carrots,
green beans, and onion, and toss well
to coat.
Place the veggies in a single layer on
the baking sheet, and roast in the
preheated oven for 25-30 minutes,
stirring at least once to make sure they
cook evenly. They will be done when
they are tender. Remove from the oven
and place on a plate, set aside.
Turn on the broiler. Generously season
both sides of the steaks with salt and
pepper and place on the baking sheet.
Broil the steaks for about 4-5 minutes
per side (medium-rare) or longer. Let
the steak rest for 5-10 minutes before
slicing.
Serve with the potatoes and veggies.
Enjoy!
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4 x 1-inch (2.5 cm) thick top sirloin
steaks (about 1.5 lbs./680 g)
¼ cup olive oil
¼ cup lemon juice
2 cloves garlic, minced.
1 tsp sea salt plus more to taste
Ground black pepper to taste
2 lbs. (900 g) baby potatoes, scrubbed
and cut into bite-sized pieces
1 lb. (450 g) carrots, peeled and cut
into circles
1 lb. (450 g) green beans, trimmed
1 yellow onion, chopped
Chopped parsley optional, for garnish
Ingredients
Method
Sheet Pan Dinner
POTATOES

RECIPE GUIDE
Wilcox Wellness & Fitness
FAVORITE
LUNCHES

THAI CHICKEN PEANUT
POWER BOWLS
Prepare farro.
While the farro cooks, preheat sesame oil over medium-high heat. Add chicken and sauté for 7 to 8 minutes until
browned. Add soy sauce and sriracha and cook another 3 to 4 minutes until chicken is fully cooked.
Prepare the peanut dressing by following the instructions below.
When the farro is fully cooked and still hot, dress with the peanut dressing (it will absorb all the yummies).
Divide the sliced veggies among 4 meal prep bowls. Top with chicken and 1/4 cup prepared, dressed farro.
Garnish with green onion, peanuts, and sesame seeds.
Serve with peanut dressing (in dressing cup).
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Pro-Tip: Bowls will keep in fridge for up to 5 days.
Inspired by The Girl on Bloor.
Peanut Dressing
Ingredients
Instructions
1/3 cup peanut butter
1 tbsp soy sauce
1 tbsp lime juice
1 tbsp honey
1 tsp dried ginger
1/4 cup water
1 cup farro
1 tbsp sesame seed oil
3 chicken breasts, diced into 1-inch cubes
1 tbsp soy sauce
1 tsp sriracha
4 cups red cabbage, sliced
1 cup red peppers, sliced
1 cup carrot shredded
4 cups broccoli slaw
chopped green onion
chopped peanuts
sesame seeds
WILCOX WELLNESS & FITNESS
Mix ingredients together with a whisk, saving water for the end. Add water bit by bit, whisking as you go to combine.
(4 servings)

SOUTHWEST QUINOA SALAD WITH MEXICAN
VINAIGRETTE & AVOCADO CREMA
In a medium saucepan, bring 1 cup of quinoa and 2 cups of water to a boil. Reduce heat to low, cover, and let
simmer for 20 minutes or until all the water is absorbed. Once the quinoa is cooked, place in a large bowl and let
chill in the refrigerator for 2 hours.
While the quinoa cools, heat the olive oil in a large skillet over medium-high heat. Add the ground beef and cook
thoroughly, about 10 minutes, or until fully browned all the way through. Drain excess grease. Let cool 10 minutes.
Prepare the Mexican vinaigrette and the avocado crema by following the instructions below.
To assemble the salad, combine the cooked quinoa, black beans, sweet corn, cherry tomatoes, red onion, and
ground beef. Mix until combined. Pour on the vinaigrette dressing and mix again. Serve on bed of greens.
Serve with avocado crema in a dressing cup.
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Inspired by Fit Foodie Finds.
Mexican Vinaigrette
Salad Ingredients
Instructions
1/3 cup olive oil
1/4 cup fresh cilantro, chopped
1 tbsp apple cider vinegar
1 lime, juiced (1/4 cup lime juice)
1/2 tsp cumin
1/2 tsp chili powder
1/2 tsp garlic powder
1/2 tsp honey
1 pinch smoked paprika
1/8 tsp salt
1 cup quinoa, uncooked
2 cups water
1 1/2 lb lean ground beef
1 tbsp olive oil
1 15 oz can black beans, rinsed
1 15 oz can sweet corn
1 pint cherry tomatoes, halved
1/4 large red onion, minced
veggie options: bell pepper, green onion, grated
carrot, riced cauliflower, shredded zucchini,
chopped spinach.
Place all the ingredients into a mason jar. Put cap on and shake until combined.
(4 servings)
Avocado Crema
1 medium, ripe avocado
1/4 cup sour cream or Greek yogurt
Add avocado, sour cream, lime juice, garlic powder, cumin, and salt to your blender. Blend until smooth,
scraping down the sides as needed. Cover and refrigerate for at least 30 minutes.
Inspired by Carlsbad Cravings.
1 tbsp lime juice
seasoning: 1 tsp each of garlic powder,
ground cumin, and salt

ROASTED SWEET POTATO KALE
SALAD WITH CHICKPEAS
AND CRANBERRIES
Preheat oven to 400°F.
Peel and cube your sweet potato (or snag it pre-cut from the store) and toss with 1-2 tsp oil. Season with salt and
pepper and place in a single layer on a greased or lined baking sheet. Set timer for 15 minutes.
Wash, dry, and chop kale getting rid of the 'spines'. Add to a large bowl and drizzle kale with 1 tsp of your favorite
healthy oil and a pinch of salt. Massage with your fingers until kale darkens in color and takes on a velvety texture.
(This little rubdown turns dry kale into a tender and delicious salad green!) Set aside.
Prep Chickpeas: drain, rinse, and blot dry with a few paper towels. Toss with 2 tsp oil and season with 1/4 tsp salt.
Place on a baking sheet and spread them out a bit.
After the sweet potato has been roasting for about 15 minutes (cue the timer!) add your chickpeas to the oven and set a
timer for an additional 20 minutes. The sweet potatoes will continue roasting away as the chickpeas crisp up.
Pull everything from the oven and sprinkle the seasoning blend over the hot chickpeas and mix it all up to coat.
Top your kale with fresh-from-the-oven sweet potatoes, chickpeas, pumpkin seeds, and cranberries. Add grilled
chicken for extra protein. Toss with honey mustard vinaigrette dressing just before serving. ENJOY!!!
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Inspired by Peas and Crayons.
Honey Mustard Vinaigrette
Salad Ingredients
Instructions
1/4 cup red wine vinegar
1/4 cup distilled white vinegar
1/2 cup olive oil
1 1/2 Tbsp dijon mustard
4 Tbsp honey
black pepper, to taste
2 lbs sweet potato
1-2 tsp avocado or olive oil
salt and pepper, to taste
4-5 cups chopped curly kale
30 oz canned chickpeas (rinsed)
2 tsp avocado or olive oil
1/4 tsp salt
1 cup dried cranberries
1 cup roasted pumpkin seeds
Chickpea Seasoning Blend
1/4 tsp smoked paprika
1/4 tsp garlic powder
1/4 tsp ground cayenne pepper
1/8 tsp ground cumin
1/8 tsp black pepper
Put all ingredients in a blender. Blend until combined. Shake well before serving. Store in an airtight container in
the refrigerator for up to 2 weeks.
Inspired by EazyPeazyMeals.
(4 servings)

DECONSTRUCTED STUFFED BELL
PEPPER BOWL
To make the beef, heat the oil in a large skillet over medium heat. Add the ground beef and cook until no
longer pink, about 7-10 minutes. Drain off any extra fat.
Add the garlic and onion, cooking for 2 minutes until fragrant. Add the chopped bell pepper, red pepper
flakes, salt and pepper, cooking for 5 minutes. Add the tomato sauce and Worcestershire sauce, and cook
until bubbly, about 5 more minutes.
For the bowl, spoon the quinoa into individual containers, followed by the spinach. Add in the ground beef
mixture, and top with the sliced bell pepper, cilantro, green onion and cherry tomatoes. Season with salt
and pepper to taste.
Provide a dollop of the yogurt and red pepper flakes in a dressing containers for optional topping.
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Inspired by Nourishing Superfood Bowls.
Ingredients
Instructions
Beef:
1 tsp olive oil
1 lb lean ground beef
2 tsp minced garlic
1 cup chopped onion
1 cup chopped bell pepper
1/2 to 1 tsp red pepper flakes or Italian seasoning
fine sea salt or kosher salt, to taste
pepper, to taste
8 oz tomato sauce
2 tsp gluten free Worcestershire sauce or tamari
Bowl:
3 cups cooked quinoa
3 cups sautéed spinach
1 bell pepper, thinly sliced
handful of fresh torn cilantro
1 green onion, chopped
handful of cherry tomatoes
red pepper flakes, hot sauce or tabasco, optional for topping
(4 servings)

THAI QUINOA SALAD WITH
GARLIC GINGER CHICKEN
1. Preheat oven to 425 degrees. Prepare garlic ginger sauce according to the directions below.
2. Place chicken on a sheet pan. Pour 1/2 cup ginger sauce over top of the chicken. Bake 10-15 minutes. While baking,
simmer the rest of the ginger sauce in a small saucepan over medium low heat until it's thickened.
3. To cook quinoa, in a medium saucepan over high heat, bring to a boil 1 1⁄2 cups water and the quinoa. Reduce the heat
to low and simmer, covered, for 15 minutes or until all the water has been absorbed. Transfer to a large salad bowl, fluff
with a fork, and set aside to cool.
4. Meanwhile, prepare the thai dressing according to the directions below.
5. Once the quinoa is cool, add the carrots, cabbage, onion, mint, basil, and pepper (if using) to the bowl and toss to
combine. Add the thai dressing and toss again. Taste and, if needed, add more fish sauce or soy sauce.
6. Top with baked chicken and peanuts. Chill in the fridge for at least one hour or until ready to serve.
7. Serve with thickened ginger sauce in a dressing cup.
Inspired by Pinch of Yum and Run Fast. Eat Slow.
Thai Dressing
Salad Ingredients
Instructions
1/4 cup extra-virgin olive oil
1/3 cup fresh lime juice (2 to 3 limes)
2 tbsp soy sauce or tamari
2 tbsp honey (or maple syrup)
1 tbsp fish sauce (optional)
1 lb boneless, skinless chicken breasts or thighs, cut into strips
1 cup quinoa, rinsed and drained
2 cups grated carrots (about 2 large)
2 cups thinly sliced purple cabbage
3 green onions, white and green parts sliced
1 cup packed mint leaves, chopped (can sub cilantro)
1 cup packed basil leaves, chopped
1 jalapeño or serrano pepper, seeds removed, minced (optional)
1/2 cup roasted peanuts, chopped
Put the olive oil, lime juice, soy sauce or tamari, honey, and fish sauce (if using) in a glass jar or bowl and stir to combine.
(4 servings)
Garlic Ginger Sauce
3/4 cup low sodium soy sauce
1/2 cup water
1/4 cup white vinegar
1/4 cup oil (olive oil is fine)
a 2-inch knob of fresh ginger (peeled)
4 cloves garlic
4 medjool dates (you can also use 1/4 cup honey)
Blend all sauce ingredients together until smooth.

COBB SALAD WITH LEMON HERB
VINAIGRETTE
Prepare the dressing according to the directions below.
Place the chicken breasts in a large plastic bag and pour 1/3 to 1/2 of the dressing on top. To marinate the
chicken, refrigerate for 30 minutes up to 4 hours (no longer than 4 hours or the acidity from the vinegar starts
to "cook" the chicken).
To grill the chicken: remove the chicken from the bag and discard the excess marinade. Cook on a grill (or in a
pan) over medium-high heat for 4-5 minutes on each side until the juices run clear. Remove the chicken from
the grill and tent with foil. Let it rest and cool a bit for about 10 minutes and then slice or chop into bite-sized
pieces.
Prepare remaining salad ingredients: place the lettuce in a large bowl (or divide evenly between plates). Peel
and dice or slice the hard boiled eggs, cook and crumble the bacon, shell the edamame, halve the grape
tomatoes, and prepare the corn (drain from can, grill fresh corn, or thaw frozen corn).
To serve salads: divide ingredients evenly on top of each bed of lettuce. Serve the remaining dressing and the
cheese on the side in a dressing cup.
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Inspired by Chelsea's Messy Apron.
Lemon Herb Vinaigrette Dressing
Salad Ingredients
Instructions
6 tbsp red wine vinegar
1 tbsp dijon mustard
1 clove garlic
1 tbsp fresh parsley
1 tbsp fresh cilantro (or fresh basil)
1/2 cup olive oil
1/2 tsp fine sea salt
1/2 tsp black pepper
2 large boneless skinless chicken breasts
8 cups mixed green lettuce
2-3 hard boiled eggs, peeled and diced or sliced
1/3 cup crumbled center-cut bacon
1/3 cup edamame, shelled
2/3 cup grape tomatoes, halved
1/2 cup corn (fresh corn you've grilled, or fire-roasted
canned corn, or thawed frozen corn)
goat, feta, or blue cheese (served on the side in a cup)
Add the red wine vinegar, mustard, garlic, parsley, cilantro, salt, and pepper to a blender. Blend until smooth, then
whisk in the olive oil. (Don't blend in the olive oil).
(4 servings)

MEDITERRANEAN CHICKEN
FARRO BOWLS
Prepare the farro with the water, butter, and salt.
To make the chicken: Combine lemon juice, olive oil, parsley, garlic, paprika, and oregano in large plastic food storage
bag. Pierce chicken with fork several times and sprinkle with salt and pepper. Add to bag and coat with dressing,
marinate 20 minutes or up to two days in the fridge. Remove chicken from bag. Grill or broil for about 5-6 minutes per
side. Or, cook in a grill pan over medium-high heat, 5 to 6 minutes per side, or until cooked through. Slice.
To make the salad: Place the lettuce in individual containers and add the tomatoes, cucumber, olives, and onion. Top
with farro and sliced chicken. Provide feta cheese, dressing, and hummus in a dressing cup.
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Inspired by Gimme Delicious.
Oregano Dressing
Ingredients
Instructions
3 tbsp extra-virgin olive oil
2 tbsp freshly squeezed lemon juice from 1
medium lemon, plus more as needed
1 tbsp dijon mustard
For the Farro:
2 cups farro
3.5 cups water
2 tbsp butter
2 tsp salt
For the Chicken:
4 1 lb boneless skinless chicken breast halves
3 tbsp lemon juice
3 tbsp olive oil
3 tbsp chopped fresh parsley
3 garlic cloves, crushed in garlic press or finely chopped
1 tsp paprika
1 ⁄2 tsp dried oregano
½ tsp salt
½ teaspoon pepper
Place the oil, measured lemon juice, oregano, measured salt, and pepper in a small bowl and whisk to combine.
Provide in individual dressing cups.
(4 servings)
1 1/2 teaspoons finely chopped fresh oregano leaves or
1/2 teaspoon dried oregano
1/4 teaspoon kosher salt plus more as needed
pepper, to taste
Hummus
1 cup canned chickpeas drained, liquid reserved
2 garlic cloves
1/2 tsp kosher salt
1/4 cup tahini sesame paste
Juice of 1 lemon (3 tbsp)
1 tbsp water or liquid from the chickpeas
Turn on the food processor fitted with the steel blade and drop the garlic down the feed tube; process until it's minced.
Add the rest of the ingredients to the food processor and process until the hummus is coarsely pureed.
For the Greek Salad:
1 medium head romaine lettuce torn into bite-size pieces,
washed, and dried
2 medium tomatoes, cored, seeded, and large dice
1 medium English cucumber, large dice
1 cup kalamata olives, pitted and halved
1/2 medium red onion, thinly sliced
1/4 cup crumbled feta cheese

BLACK BEAN & SWEET POTATO
POWER BOWL
Preheat oven to 400 degrees F. Place your diced and chopped vegetables on a foil or parchment lined
baking sheet. Pour the olive oil over the vegetables then toss, spreading the olive oil evenly on the
vegetables. Sprinkle on the chili powder, cumin, salt and pepper and toss again to distribute the
seasonings. Bake in the oven for 30-40 minutes, turning half way through. When done, remove from the
oven and allow to slightly cool. Remove and dice the onion chunks into smaller pieces, then mix back in
with the sweet potatoes and cauliflower.
Meanwhile, bring the water to boil in a medium sauce pan. Add in the quinoa and return to a boil.
Reduce the heat to low and cover. Simmer until tender and the liquid has been absorbed, approximately
15 minutes. Fluff with a fork.
To assemble, divide between containers starting with the quinoa on the bottom then the roasted
vegetables and black beans. Mix everything together. Provide Greek yogurt for topping in a dressing
cup.
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Inspired by Your Choice Nutrition.
Ingredients
Instructions
1 medium sweet potato, peeled and chopped
into 1/2–1 inch cubes
1/2 head small cauliflower, chopped into small
florets
1/2 medium red onion, chopped into ~3 big chunks
2 tbsp olive oil
1/2 tsp chili powder
1/4 tsp cumin
1/2 tsp salt
1/8 tsp ground black pepper
3/4 cup water
1/2 cup quinoa, rinsed
1 cup black beans (drained and rinsed)
plain Greek yogurt for topping
(2 servings)

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