Check out more recipes like this in my recipe archive here!

Hey gang!

I’m an absolute SUCKER for a good egg salad, and this one is killer. It’s loaded with crispy bacon, tons of fresh chives, and I swapped in blended cottage cheese for the mayo to keep it a little lighter on the calories.

I’ve talked a lot of shit about the cottage cheese obsession on socials but every now and then it actually earns its spot. This is one of those times and I actually think it adds to the flavor.

This recipe is scaled for meal prep, but feel free to make a half portion if you don’t want to make an entire dozen eggs worth at once.

Recipe details, macros, a lower-calorie version, and a grocery list can be found below. I hope you enjoy!

Recipe Video

Bacon & Chive Egg Salad

Yields: 5 Servings

Ingredients

• 12 large eggs

• 3/4 cup cottage cheese (use low-fat if watching your calories) (~170g)

• 2 tsp dijon mustard (~10g)

• 1 12oz package thin cut bacon (~340g)

• As many chives as you have the patience to cut (seriously, add a ton)

• Salt & fresh cracked black pepper, to taste

Instructions:

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Check out more recipes like this in my recipe archive here!

Hey gang!

This week I’m bringing you a buffalo chicken chickpea meal prep salad that’s packed with protein, fiber, and most importantly, FLAVOR.

Seared chicken breasts (or some rotisserie chicken if you’re tight on time) get served up with pepper jack cheese and veggies, then tossed in a super-tasty low calorie buffalo ranch dressing.

It’s great served as is, but I also love slapping this one into a wrap or onto a burger bun with some crushed potato chips on top for texture. TOO GOOD.

Recipe details, macros, and a grocery list can be found below. I hope you enjoy!

Recipe Video

Buffalo Chicken Chickpea Salad

Yields: 5 large servings, 7-8 side portions

Salad Ingredients

• 24oz cooked chicken breasts, diced (680g)

• 6 oz pepper jack cheese, finely diced (170g)

• 1 16 oz can chickpeas drained & rinsed (1 450g can)

• 1 16 oz jar roasted red peppers packed in water, diced (1 450g jar)

• 4 stalks celery, diced

Dressing Ingredients

• 1 1/2 cups 0% Greek yogurt (360g)

• 3/4 cup Frank’s buffalo wing hot sauce (165g)

• 1 1oz packet ranch seasoning OR the following spices:

  • 1.5 tsp garlic powder (4.5g)

  • 1.5 tsp onion powder (3.5g)

  • 2 tbsp dried chives (3.5g)

  • 1 tbsp dried dill (2.5g)

• Diamond crystal kosher salt, to taste

• Water as needed to thin

Instructions:

Read more

Check out more recipes like this in my recipe archive here!

Hey gang!

This week I’m bringing you some dead-simple harissa marinated salmon filets that you just toss into your air fryer, paired up with a citrusy, herby warm couscous salad loaded with tomatoes and fresh, bright flavors.

It’s the kind of refreshing, nourishing meal you can throw together pretty quickly on a warm late spring/early summer weeknight and enjoy it outside with a glass of bubbly.

Recipe details, macros, and a grocery list can be found below. I hope you enjoy!

Recipe Video

Harissa Salmon & Warm Cous Cous Salad

Yields: 4 servings

Salmon Ingredients

• 4 6oz salmon filets, preferably center cut (170g filets)

• 1 tsp diamond crystal kosher salt (2g)

• 1 10oz jar mild mina harissa paste (283g) (or sub 8oz jar roasted red peppers along with a pinch of smoked paprika, cumin, coriander, and salt)

• 1 tbsp honey (15ml)

• 2 tbsp water (30ml)

• Juice from 1/2 lemon

• 3 second spray of cooking oil

Couscous Salad Ingredients:

• 1 cup dry pearled couscous

• 1 1/2 cups chicken bone broth or veggie stock

• 1 1/2 tbsp olive oil

• Zest from 1 whole lemon, juice from the remaining half leftover from the salmon

• 1 tsp red wine vinegar

• 1/2 large bunch parsley, chopped

• 2 cups tricolor cherry tomatoes, diced

Instructions:

Read more

Hey gang!

I’m back with another bean salad for y’all this week, and this time it’s inspired by that viral crispy rice trend from last year.

I’ll be honest, I was pretty skeptical of the trend when I first started seeing it everywhere. I wasn’t sure if it was ACTUALLY good or just one of those things that looks satisfying when you’re doom scrolling, but after finally trying it myself, I gotta admit it’s pretty dang good.

For my version, I used Italian hot oil to crisp up the rice instead of the usual chili crisp to give it my own spin. But if you don’t want to buy anything extra, chili crisp or even just olive oil withs some chili flakes would be fine.

One note: the crispy rice is REALLY crunchy right when it comes out of the oven, so I’d recommend letting it sit in the dressing for a bit before digging in.

Recipe details, macros, and a grocery list can be found below. I hope you enjoy!

Recipe Video

Creamy Lemon White Bean Salad

Yields: 4 large servings

Crispy Rice Ingredients*

• 2 cups leftover cooked white rice (cooled) (~400g)

• 3 tbsp Italian hot oil (Calabrian chili oil) (45ml)

• 2 tbsp light soy sauce (30 ml)

Dressing Ingredients

• Juice of 2 large lemons, zest from 1

• 1/2 cup olive oil (120ml)

• 2 tsp Dijon mustard (10ml)

• Large pinch of salt and pepper

For the Salad

• 2 (16 oz) cans cannellini beans, drained and rinsed (454g cans)

• 3 Persian cucumbers, diced

• 2 medium red bell peppers, diced

• 1 (14 oz) jar artichoke hearts, drained and diced (400g jar)

• 1/4 red onion, minced

• 1 large bunch dill, finely chopped

• 1 large bunch parsley, finely chopped

*This yields extra rice so you can use it in other applications.

Instructions:

Read more

Check out more recipes like this in my recipe archive here!

Hey gang!

So I know high protein meal prep isn’t what you think of when you see a shrimp ceviche recipe but hear me out.

Shrimp are a nutritional powerhouse when it comes to protein to calorie ratio at 23-24g of protein per 100 calories when raw and I really feel like they don’t get enough love from people trying to eat lean proteins.

Because I designed the recipe to be made as part of meal prep, I decided to do a spin on an Ecuadorian ceviche de camarón which uses poached shrimp instead of using raw. This not only stops a the acidic marinade from basically melting the shrimp after a day or two, but also eliminates the oil needed if we were to pan fry the shrimp.

These are great served up over some rice or a salad, with some chips, or on some tostadas with a bit of smashed avocado spread on top like I made in the video.

Recipe details, macros, a lower-calorie version, and a grocery list can be found below. I hope you enjoy!

Recipe Video

Summertime Citrus Shrimp Ceviche

Yields: 3 large servings, 5 small sides

Poached Shrimp Ingredients:

• 2 lbs raw shrimp, cleaned and chopped

• 1 small red onion, halved

• 1 Jalapeño, halved vertically

• 8 Garlic cloves, smashed

• 1 Valencia orange, juiced

• 1 Lime, juiced

• Plenty of Salt (Should taste like sea water)
  

Salad Ingredients:

• 1 Small red onion, sliced paper-thin

• 2 Jalapeños, sliced paper-thin*see notes

• 2 Medium avocados, cubed*see notes

• 1 bunch Fresh cilantro, minced

• 4 Limes, zested and juiced

• 1 Valencia orange, zested and juiced

• 2 tbsp (30ml, 25g) Extra virgin olive oil

• Salt, to taste

Instructions:

Read more

Hey gang!

I’m back this week with an installment in my Weeknight Bites series, this time with a quick & easy creamy zucchini butter bean recipe.

I dropped this recipe as part of a brand collab a week or two back but I wanted to re-work it without the product placement to share on here since the beans themselves were so dang good.

Some squash & kale get sautéed up with aromatics before before being blended up into a veggie & fiber packed sauce to simmer our beans in.

Recipe details, macros, and a grocery list can be found below. I hope you enjoy!

Recipe Video

Creamy Zucchini Butter Beans

Yields: 4 servings

Ingredients

• 1 1/2 tbsp olive oil, plus more as needed (~25ml)

• 6 garlic cloves, roughly chopped

• 2-3 shallots, roughly chopped

• 3 medium zucchini, roughly chopped

• 2 cups frozen chopped kale

• 1 cup heavy cream (240ml)

• 1/2 cup water (plus additional as needed) (120ml)

• 2 (16 oz) cans butter beans, drained and rinsed (425g cans)

• Zest & juice of 1 lemon

• Salt, to taste

• Fresh basil, parmesan cheese, and chopped Calabrian chili pepper paste for garnish (all optional)

Instructions:

Read more

Check out more recipes like this in my recipe archive here!

Table of Contents:
1. Introduction & Ramblings
2. Recipe Video
3. Written Recipe
4. Macros
5. Grocery List

Hey gang!

For some reason whenever the warm weather rolls around, all I want do is park my ass on my balcony and eat chips and dip… so this week I’m bringing you a blended Creamy Jalapeño-Basil Edamame Spread to munch on all week long.

It’s PACKED with protein and fiber, and it’s incredibly easy to toss together. Just add some frozen kale and frozen edamame to your food processor along with a hot pepper, some garlic, and a few other odds and ends. It legitimately takes under 10 minutes to make, including the dishes.

It’s great spread on toast, served as a dip with tortilla chips, loaded into a wrap with some greens, or just served as a high-fiber, high-protein side with dinner.

Does this push the definition of a “meal prep salad”? Sure, but I’m still calling it that. Is it absolutely delicious? You betcha.

Recipe details, macros, a lower-calorie version, and a grocery list can be found below. I hope you enjoy!

Recipe Video

Creamy Jalapeño-Basil Edamame Spread

Yields: Slightly less than 1 quart

Ingredients:

• 1lb frozen, shelled edamame (455g frozen edamame)

• 2 1/2 heaping cups frozen chopped kale (190g)

• 1 JAM PACKED cup fresh basil

• 2 garlic cloves

• 1-2 jalapeños, seeds removed

• 2 tsp white miso paste (17g)

• Zest & Juice from 1 large lemon, plus additional juice to taste

• 1/4 cup olive oil (60ml, 55g), plus additional as needed

• Salt, to taste

Instructions:

Read more

Check out more recipes like this in my recipe archive here!

Table of Contents:
1. Introduction & Ramblings
2. Recipe Video
3. Written Recipe
4. Macros
5. Grocery List

Hey gang!

Playing a bit of catch-up with recipes after my trip so I’ve got a quick follow-up to Monday’s recipe!

My love affair with fire roasted tomatoes is well documented on this blog and continues with this bangin’ weeknight tomato couscous topped with some quick pickled sumac onions and some jammy 9-minute eggs.

It cooks up quick, isn’t overly complicated or fussy to throw together, and really packs a ton of flavor for very little effort.

If you’d like to bulk up the meal a little more, you can also chop up some kale, toss it in the bottom of your bowl, and spoon the hot couscous over the top to wilt it down for a little extra fiber.

Recipe details, macros, and a grocery list can be found below. Hope you enjoy!

Recipe Video

Fire Roasted Tomato Couscous with Sumac Onions & Egg

Yields: 3 bowls

Roasted Tomato Lentils Ingredients:

• 1 tbsp olive oil (12g)

• 4 garlic cloves, minced

• 1 small yellow onion, diced

• 1 tbsp tomato paste (15g)

• 1 15oz can diced fire roasted tomatoes

• 1 tbsp dried oregano (large pinch)

• 2-4 tsp ancho chili powder, to your heat preference (small or large pinch)

• 1 cup dry pearled couscous, rinsed (170g)

• 1 1/4 cups unsalted chicken bone broth (or veggie stock/water) (295g)

• 6 soft boiled eggs (boiled for 9 minutes) this gives 2 eggs per bowl

• Fresh mint, sumac onions, fresh cracked pepper, and extra olive oil to finish (all optional)

Quick Pickled Sumac Onion Ingredients:

• 1 small red onion

• 1/4 tsp diamond crystal kosher salt (tiny pinch)

• Juice from 1/2 a lemon

• 2 tsp ground sumac (small pinch)
  

Instructions:

Read more

Check out more recipes like this in my recipe archive here!

Table of Contents:
1. Introduction & Ramblings
2. Recipe Video
3. Written Recipe
4. Macros
5. Grocery List

Hey gang!

I just got back home from a trip out to Japan and Korea, and after a few weeks of ramen, kimchi stew, and boatloads of sushi, all I’m craving is some comforting American home cooking.

The weather is still chilly here in NYC, so I ended up putting together these creamy, citrusy one-pan garlic-lemon chickpeas with fresh spring herbs.

It comes together in 15 minutes with just a handful of ingredients and really hits the spot.

Recipe details, macros, a lower-calorie version, and a grocery list can all be found below.

Enjoy!

Recipe Video

Creamy Lemon Chickpeas w/ Basil & Parsley

Ingredients

• 1 tbsp olive oil (15ml)

• 3-4 shallots depending on size, minced

• 6 cloves of garlic, minced

• 1 tsp miso paste (5g)

• 1-3 tbsp red pepper flakes, to preference (4-12g)

• 2 16oz cans of chickpeas, drained & rinsed (2 450g cans)

• 1 cup heavy cream (235ml)

• 1 cup chicken bone broth or veggie (235ml), plus additional as needed

• 2 tbsp nutritional yeast (22g)

• Zest & juice from 1 lemon

• Lots of fresh cracked pepper and a little salt to taste

• Fresh parsley & basil to garnish

Instructions

Read more

Check out more recipes like this in my recipe archive here!

Table of Contents:
1. Introduction & Ramblings
2. Recipe Video
3. Written Recipe
4. Macros
5. Low-Calorie Version
6. Grocery List

Hey gang!

SO I’ve waxed poetically about my love for buffalo chicken more times than I can count on this blog, but I truly feel like most restaurants don’t give it the respect it deserves. So this week I set out on a mission to show everyone what a buffalo chicken sandwich can be.

I knew I wanted to top it with a blue cheese celery salad, but I couldn’t quite figure out how I wanted to approach the chicken cutlets themselves. After a bit of research, I came across a video from SaturdayTable where she crusted her cutlets in potato chips, and I immediately knew I had to try it.

She also made a celery slaw, so this recipe ended up being heavily influenced by hers with a handful of tweaks to improve both the cutlet and the salad considerably (imho). Definitely check out her page, she makes some great stuff.

Recipe details, macros, a lower-calorie version, and a grocery list can be found below. Hope you enjoy!

Recipe Video

Buffalo Chicken Sando w/ Buttermilk Blue Cheese Celery Salad

Yields: 4 Sandwiches

Buffalo Chicken Cutlets

• 2 large chicken breasts

• 1 1/2 cups flour (180g)

• 1/2 tsp diamond crystal kosher salt (small pinch)

• 2 large eggs, beaten

• 1/2 8oz bag kettle chips, crushed (1/2 225g bag) (plus more as needed)

• Plenty of oil for frying

• Your favorite buffalo sauce (equal parts Frank’s Red Hot & Butter works, I just used Frank’s premade buffalo sauce to keep the calories down)

• 4 rolls of your choice

Celery Salad Ingredients:

• 1 bunch celery, sliced on a bias

• 1/2 cup sour cream (120ml)

• 1/2 cup light mayo (120ml)

• 1/2 cup buttermilk (120ml)

• Zest from 1/2 lemon, juice from 1/4

• 3-4 oz blue cheese (85-115g)

• 3 tbsp minced fresh dill (a small handful)

• 3 tbsp minced fresh chives (a small handful), plus extra for topping the cutlet

• 3 tbsp minced fresh parsley (a small handful)

• 2 tsp garlic powder (XL pinch)

• 1 tsp onion powder (small pinch)

• Freshly ground black pepper and salt to taste
  

Instructions:

Make the Celery Salad

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Check out more recipes like this in my recipe archive here!

Table of Contents:
1. Introduction & Ramblings
2. Recipe Video
3. Written Recipe
4. Macros
5. Grocery List

Hey gang!

SPRINGS IS FINALLY HERE and I’m celebrating it with this everything bagel seasoning crusted salmon and caper-parsley salad.

The salmon cooks quickly in your air fryer or oven, the parsley salad has just a few fresh ingredients to keep it bright and light, and it all comes together in under 20 minutes so you can spend less time cooking/doing dishes and more time out enjoying the sun.

In my video I served it over some forbidden rice so feel free to use that as your base, swap in your favorite rice, or just serve it with a big hunk of good sourdough to bagelmax this play on a classic nova lox sandwich.

Recipe details, macros, and a grocery list can all be found below.

Enjoy!

Recipe Video

Everything Bagel Salmon & Caper-Parsley Salad

Salmon Ingredients

• 4 6 oz center cut salmon filets (4 170g salmon filets) (preferably not too thick)

• 1 tbsp honey (15ml)

• ¼ cup olive oil (60ml)

• Everything bagel seasoning as needed

• Cooking spray

Caper-Parsley Salad Ingredients

• 2 LARGE bunches of parsley, roughly cut including stems

• ½ red onion or 1 shallot, thinly sliced

• 1/2 cup capers (~80g) (or less, I love capers this might be crazy amount for most people)

• 1 lemon, zest & juice

• 2 tbsp olive oil (30ml)

• Salt & pepper to taste

Instructions

Make the Salmon

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Check out more recipes like this in my recipe archive here!

Table of Contents:
1. Introduction & Ramblings
2. Recipe Video
3. Written Recipe
4. Macros
5. Grocery List

Hey gang!

We’re back at it with another bean salad this week and honestly, there ain’t much to say here other than it absolutely RIPS.

A couple bell peppers, some pepper jack cheese, some fresh herbs, and a creamy high-protein chipotle dressing. What more can ya ask for?

Recipe details, macros, and a grocery list can all be found below.

Enjoy!

Recipe Video

Honey-Chipotle Pepper Jack Bean Salad

Salad Ingredients

• 1 16oz can chickpeas, drained & rinsed (1 450g can)

• 1 16oz can cannellini beans, drained & rinsed (1 450g can)

• 1 large english cucumber, diced

• 1 medium red bell pepper, diced

• 1 medium orange bell pepper, diced

• 1 medium yellow bell pepper, diced

• 12 oz pepper jack cheese, diced

• 1 bunch fresh parsley, minced

• Additional salt to taste

High Protein Chipotle Dressing

• 4 tsp light mayo (80g)

• 2/3 cup 0% Greek yogurt (176g)

• 1 7 oz can chipotles in adobo (1 200g can)

• 3 tsp agave (17g)

• Zest & juice from 1 limes

• 1 1/2 tsp Diamond Crystal kosher salt (approx. 6 g)

• Water as needed to thin

Instructions

Read more

Check out more recipes like this in my recipe archive here!

Table of Contents:
1. Introduction & Ramblings
2. Recipe Video
3. Written Recipe
4. Macros
5. Grocery List

Hey gang!

So I’m not typically a tofu guy but I’ve made it my current life’s mission to see if I can develop some recipes I actually dig and these tofu crumbles are a game changer.

You start with super firm/high protein tofu (which is the next firmness after extra firm), bake it off to get a crispy texture, then simmer it in a sauce for some of the most incredible ground tofu you’ll ever have.

I really just wanted to highlight the technique of making the tofu crumbles themselves in this article, but I’ve also included a recipe for the Thai inspired version in my video below.

Recipe details, macros, and a grocery list can all be found below. Hope you enjoy!

Recipe Video

Herby Thai Tofu Crumbles

Tofu Crumble Ingredients:

• 2 16oz packages of super firm/high protein tofu (2 450g packages)

• Cooking spray as needed

Thai Style Sauce:

• 1 tbsp neutral oil (15ml)

• 6 minced garlic cloves

• 3 minced shallots

• 3-8 tbsp huy fong chili garlic sauce* (45-120ml)

• 1 1/2 cups chicken or veggie stock (360ml)

• 2 tbsp oyster sauce (30ml)

• 2 tbsp soy sauce (30ml)

• 1 tbsp fish sauce (30ml)

• 2 tbsp brown sugar (25g)

• 1/2 tbsp dark soy sauce (optional, for color)

• Juice & zest from 1 lime

• 2 tbsp corn starch mixed with 2 tbsp water (to make a thickening slurry)

• TONS of Thai or Italian basil, like TONS OF IT

*I know this is a crazy range haha but I like my stuff SPICY. It also looks more delicious the more you add.

Instructions:

Read more

Check out more recipes like this in my recipe archive here!

Table of Contents:
1. Introduction & Ramblings
2. Recipe Video
3. Written Recipe
4. Macros
5. Recipe Notes
6. Grocery List

Hey gang!

This week I’m back with another meal prep marinade for you and it’s as delicious as it is easy to throw together.

Miso, sake, sambal, lime, and more all come together to create an absolute flavor bomb that caramelizes really nicely in the air fryer.

I’ve also included a recipe for some herby brown rice as well as some ginger-scallion sauce to top everything off with.

Recipe details, macros, and a grocery list can all be found below. Hope you enjoy!

Recipe Video

Please note, the recipe video I made for socials below was sponsored by the brand of rice I use in it. They did not pay to be mentioned on my Substack, they had no control over my recipe, and I do actually think they make a good product. Please feel free to scroll past the recipe video if you don’t want to see it.

Miso Chili-Lime Chicken w/ Ginger Scallion Sauce

Chicken Ingredients:

• 3 lbs boneless, skinless chicken thighs (1360g)

• 1/2 cup miso paste (168g)

• 2 tbsp honey (30ml)

• 3 tbsp Sake (45ml)

• 3 tbsp light soy sauce (45ml)

• 1 tbsp neutral oil (15ml)

• Juice & zest from 1 lime

• 2-4 tbsp sambal, to your preference (30-60ml)

• Water as needed to thin

• 3-second spray cooking oil

Herby Brown Rice Ingredients:

• 2 cups short grain brown rice (360g)

• 6 large scallions, thinly sliced, whites & greens separated

• 2 inch knob of ginger, peeled & minced finely

• 3 cups of water or stock (710ml)

• Oil as needed

Ginger Scallion Sauce:

• Reserved scallion greens & ginger

• 1/3 cup neutral oil, heated until it just begins to smoke (80ml)

Instructions:

Miso Chili-Lime Chicken

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Check out more recipes like this in my recipe archive here!

Table of Contents:
1. Introduction & Ramblings
2. Recipe Video
3. Written Recipe
4. Macros
5. Recipe Notes
6. Grocery List

Hey gang!

This week I’m bringing y’all another installment in my Weeknight Bites series; some creamy, comforting fire roasted tomato lentils topped with Zippy Za’atar-Spiced Pine Nuts and fresh mint.

I accidentally grabbed a can of fire roasted tomatoes instead of the regular kind last week and I’ve been shocked at how much flavor they can add with almost no effort. They’re officially my newest obsession so don’t be surprised if you start seeing them in more recipes soon 😂.

One point of note, the zippy pine nuts are very calorie dense so if you’re looking to stick to a low-calorie diet, I’d recommend leaving them out and just sprinkle some za’atar right on the lentils themselves. I have a breakdown of the macros both with and without the nuts further down in the article for reference.

Recipe details, macros, and a grocery list can be found below. Hope you enjoy!

Recipe Video

Fire Roasted Tomato Lentils w/ Zippy Za’atar Pine Nuts

Yields: Approximately 4.5 cups cooked lentils
Store in an airtight container and use within 5-7 days

Roasted Tomato Lentils Ingredients:

• 1 15oz can diced fire roasted tomatoes

• 1 tbsp olive oil (12g)

• 4 garlic cloves, minced

• 1 small yellow onion, diced

• 1 tbsp tomato paste (15g)

• 1 tbsp miso paste (15g)

• 1 1/2 cup red lentils, rinsed (280g)

• 4 cups unsalted chicken bone broth (or veggie stock/water) (950g)

• 1 15oz can beans of your choice, rinsed

• 1 tbsp smoked paprika (large pinch)

• 1 bunch fresh mint

• Greek yogurt, Zippy Za’atar Pine Nuts, and pita bread to serve (all optional)

Zippy Za’atar Pine Nuts Ingredients

• 1/4 cup roasted pine nuts (hefty handful)

• 1/4 cup olive oil (60ml)

• 1/4 tsp red wine vinegar (tiny splash)

• 1-2 tbsp za’atar (start with one 1 tbsp and add more as needed) (large pinch or two)

• 1 tsp chili flakes, plus more to taste (small pinch)

• 1/2 tbsp flaky maldon salt (or sub 1/2 tsp diamond crystal kosher salt) (small pinch)
  

Instructions:

Read more

Check out more recipes like this in my recipe archive here!

Table of Contents:
1. Introduction & Ramblings
2. Recipe Video
3. Written Recipe
4. Macros
5. Recipe Notes
6. Grocery List

Hey gang!

This week I revisited one of my most popular post of 2025 (oven-baked harissa chicken legs) and revamped the recipe to make it more weeknight friendly.

We’re swapping out the chicken legs for chicken thighs, completely getting rid of the marinating time, cooking them in the air fryer instead of the oven, and adding an extra ingredient so we can get big flavor without the marinating.

I mainly just wanted to share the chicken recipe itself so you can add it to your protein prep rotation, but I also included a brief rundown of some sides you can toss together quickly in the recipe notes.

Recipe details, macros, and a grocery list can be found below. Hope you enjoy!

Recipe Video

Weeknight Smoky Harissa Chicken Thighs

Ingredients:

• 1 small yellow onion, quartered (175g)

• 2 small tomatoes, quartered (240g)

• 1 bunch parsley, torn in half (90g)

• 6 cloves garlic (20g)

• 1 cup 0% fat greek yogurt (230g)

• 2 tbsp olive oil (26g)

• 1/2 cup mina harissa paste* (120g)

• 3 tbsp elfassy harissa paste* (45g)

• Zest & Juice from 1/2 lemon

• 1.5 tbsp turmeric powder (10g)

• 1 tbsp smoked paprika (10g)

• 2 tsp diamond crystal kosher salt (7g)

• 3lbs bone-in, skin-on chicken thighs (1400g)

• Cooking Spray

*Note: Harissa pastes vary widely between brands but generally fall into two major categories; lighter saucy roasted red pepper versions like from mina vs thicker spicier darker versions like from elfassy.

The flavor you get from using a combination of the two is honestly incredible and totally worth buying both jars imho. I do realize, though, that not everyone wants to drop $20 on harissa paste, so you can swap in 1/2 cup of finely minced or blended roasted red peppers in place of the Mina harissa paste if you like.

Instructions:

Read more

Check out more recipes like this in my recipe archive here!

Table of Contents:
1. Introduction & Ramblings
2. Recipe Video
3. Written Recipe
4. Macros
5. Low Calorie Version
6. Grocery List

Hey gang!

I was craving pasta salad the other day but I wanted something a little different and definitely a little more nutrient-packed. When I was digging through the pantry for ideas, I saw the couscous and it was all smooth sailing from there.

The real winner here is the the Burnt Scallion Miso Ranch dressing which is a play on a recipe by Plant Based RD and I have to say it’s absolutely BANGING. It’s creamy, nutty, packed with a TON of umami, and gives the whole salad a little extra something that keeps your tastebuds moving.

Recipe details, macros, and a grocery list can all be found below.

Enjoy!

Recipe Video

Burnt Scallion Miso-Ranch Couscous Meal prep Salad

Yields: 4 large bowls

Salad Ingredients

• 1 cup pearl couscous (224g)

• 1 1/2 cups chicken bone broth (or veggie stock/water) (360ml)

• 1 large english cucumber, diced

• 1 large red bell pepper, diced

• 1 16oz can chickpeas, drained & rinsed (1 450g can)

• 1/2 bunch fresh parsley, chopped

• Salt to taste

Burnt Scallion Miso Dressing

• 6 scallions

• 1 tsp rice wine vinegar (5ml)

• 1 tsp sesame oil (5ml)

• 1/4 cup mild 0% Greek yogurt (I use Fage) (60g)

• 2 tbsp light mayo (30g)

• 1 tbsp miso paste (20g)

• 1/2 tsp garlic powder (small pinch)

• 1/4 tsp onion powder

• Water as needed to thin while blending

Instructions

Read more

Check out more recipes like this in my recipe archive here!

Table of Contents:
1. Introduction & Ramblings
2. Recipe Video
3. Written Recipe
4. Macros
5. Recipe Notes
6. Grocery List

Hey gang!

I’m back with another meal prep marinade for you this week and believe me when I say it’s a BANGER.

Cumin, coriander, fresh minced garlic, and a handful of other spices all come together to create an absolute flavor bomb. Plus it’s Greek yogurt–based, so the calories and protein are on point.

Just toss everything in a bowl, chuck it in your air fryer or oven for 10-15 minutes, and you’re good to go.

Recipe details, macros, and a grocery list can all be found below. Hope you enjoy!

Recipe Video

Charred Shawarma Chicken Thighs

Store in an airtight container and use within 5-7 days

Chicken Ingredients:

• 3 lbs boneless, skinless chicken thighs (1360g)

• 2 tsp diamond crystal kosher salt, plus additional to taste (6g)

• 3/4 cup 0% fat Greek yogurt (180g)

• 2 tbsp light mayo (18g)

• 4 grated garlic cloves

• 2 tbsp dried oregano (several large pinches)

• 1 tbsp smoked paprika (two large pinches)

• 1.5 tbsp turmeric powder (several large pinches)

• 2 tsp ground cumin (1 large pinch)

• 2 tsp ground coriander (1 large pinch)

• 3 tbsp Korean chili flakes, (several large pinches) (or sub 1/2 tbsp chili powder of your choice)

• 3-second spray cooking oil

Instructions:

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Check out more recipes like this in my recipe archive here!

Table of Contents:
1. Introduction & Ramblings
2. Recipe Video
3. Written Recipe
4. Macros
5. Grocery List

Hey gang!

This week I’m putting a vegetarian spin on my chipotle salmon recipe from a few weeks back by swapping the salmon for sheet pan mushrooms and I also added a high protein avocado crema sauce.

They get tossed in the same chipotle marinade, then roasted until sticky, charred, and absolutely delicious. The mushrooms are perfect in these tacos, but they also work great in rice bowls or on sandwiches.

Recipe details, macros, and a grocery list can all be found below.

Enjoy!

Chipotle Glazed Sheet-Pan Mushroom Tacos w/ Purple Cabbage Slaw

Yields: 6 tacos

Ingredients

Mushrooms *see note

• 1 lb mushrooms of your choice (I used Oyster and King Trumpet)

• 1/2 tsp diamond crystal kosher salt (3g)

• 1 7 oz can chipotles in adobo (my brand) (200g can)

• 2 tbsp honey or vegan sweetener(30ml)

• 1 tbsp light soy sauce or GF tamari (15ml)

• 1 tbsp water, plus additional as needed (15ml)

• Zest from 1 lime, juice from half

• 3 second spray of cooking oil

Creamy Avocado Sauce

• 1 avocado

• 1/2 cup full fat Greek yogurt or sour cream (240ml)

• Juice from 1/2 lime

• 1 tbsp water, plus additional as needed (15ml)

• 1 handful of spinach

• 1 tsp diamond crystal kosher salt, plus additional to taste (3g)

• 1-2 ice cubes

For Serving

• 6 tortillas, charred over a flame or heated in a pan

• 1/4 head of purple cabbage, sliced as thinly as possible

• Reserved mushroom marinade

Instructions

1. Make the Mushrooms
Combine chipotles in adobo, honey, light soy sauce, water, and the lime zest & juice in a blender and process until smooth. Add water as needed to thin. Alternatively mince the chipotles and mix everything by hand.

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Check out more recipes like this in my recipe archive here!

Table of Contents:
1. Introduction & Ramblings
2. Recipe Video
3. Written Recipe
4. Macros
5. Scaled for Meal Prep
6. Grocery List

Hey gang!

There’s a reason I haven’t made a black bean salad on my page yet despite having 20+ beans salads on my page. They’re usually pretty boring and everyone seems to use the SAME EXACT lineup of ingredients and flavors. So I made it my mission to come up with one I’d actually be excited to eat on a weeknight, and this version finally hits the mark.

It’s packed with fresh crunchy veg and bright herbs, but the real star is the creamy blistered poblano pepper dressing that steals the show and ties everything together.

I dropped this video on my pages a few days back but am finally getting around to getting the full article out!

Recipe details, macros, a lower-calorie version, a recipe scaled for meal prep, and a grocery list can all be found below.

Enjoy!

Recipe Video

Charred Poblano Chili & Lime Black Bean Salad

Yields: 2 servings

Ingredients

• 1 large Poblano or 2 Anaheim chili peppers

• 1 tbsp olive oil (15ml)

• 3 tbsp water, plus additional as needed (45ml)

• 2 tbsp light mayo (30ml)

• Juice from 1/2 lime

• 1/2 tsp diamond crystal kosher salt

• 1 bunch cilantro

• 1 16 oz can of black beans, drained & rinsed (1 450g can)

• 1 Avocado, diced

• 1/4 red onion, thinly sliced

• 1 red bell pepper, diced *see note

Note - in my recipe video I used 1/2 of a red bell pepper and 1/2 of a green bell pepper so it would look nice on camera. You can do this as well if you want and just save the other halves for something else.

Instructions

• Make the dressing
  Deeply char your poblano or Anaheim peppers over the flame of your burner. If using an electric stove, heat a heavy bottomed pan over high heat and dry sear the pepper until charred. A cast iron pan works best.

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