Super Easy Chili

This chili is not only super easy to make but very macro friendly. Customize it to your macros by topping with avocado and cheese or serve with fresh sourdough.

INGREDIENTS:

• 900g extra lean ground beef

• 1 small onion

• 5 cloves of garlic

• 1 green pepper

• 1 red pepper

• 2 jalapeño peppers

• 830ml (28oz) can of crushed tomatoes

• 440ml (15oz) can of diced tomatoes

• 440ml (15oz) can of kidney beans

• 3 tbsp tomato paste

• 1 1/2 tsp salt

• 1 tbsp brown sugar

• 3 tbsp chili powder

• 2 tsp oregano

• 1/8 tsp cayenne pepper

DIRECTIONS:

1. In a large pot, sauté onions and garlic for 5 minutes until soft.

2. Add ground beef and cook until brown. Drain excess fat.

3. Add remaining ingredients to the pot and let simmer for 45 minutes.

Recipe makes 8 servings.

NUTRITION:

Calories: 285
Protein: 30g
Carbs: 19g
Fibre: 5g
Fat: 10g

Tomato and White Bean Soup (High Fibre)

This tomato and white bean soup is an easy and delicious way to get your fibre and veggies in. Prep ahead of time for easy WFH lunches, serve with chicken breast for extra protein.

INGREDIENTS:

• 560g cherry tomato (~2 pint containers)

• 2 x 400ml (14oz) cans of cannellini beans rinsed (~650g of beans)

• 350ml (1.5 cups) of vegetable or chicken broth

• 3 tbsp olive oil

• 150g onion (~1 medium onion)

• 3 cloves garlic

• 1 tbsp fresh thyme (can substitute 1 tsp dry)

• 2 tsp + 1 tsp salt

• 1/2 tsp red pepper flakes

DIRECTIONS:

1. Pre-heat the oven to 425F (220C).

2. Toss the tomatoes, olive oil, 2 tsp salt and fresh thyme together and lay flat on a baking sheet. Bake for 20-25 minutes until tomatoes are soft and start to turn golden at the edges.

3. When the tomatoes are almost done roasting, sauté onion, garlic and red-pepper flakes until soft (~5 minutes).

4. Add the beans (less 1/3 cup), broth and 1 tsp of salt into the garlic and onion mixture and bring to a simmer.

5. Take the remaining 1/3 cup of beans and gently smash with a fork and stir into the broth and beans mixture. This will thicken the soup so you can customize to your preference by increasing or decreasing the quantity of smashed beans.

6. When the tomato is done roasting, add into the broth (ensure this includes all juices and oils from the tray) and allow to simmer for 10 minutes.

7. Garnish with fresh parsley to serve.

Makes 5 servings

Nutrition:

Cals: 209 calories
Protein: 8g protein
Carbs: 25g
Fiber: 7g
Fat: 9g

*For higher protein, serve with a side of chicken breast

Nutrition (with 4oz serving of chicken breast):

Cals: 200 calories
Protein: 43g protein
Carbs: 25g
Fiber: 7g
Fat: 14g

Hamburger Soup (low-carb)

Looking for a low carb but protein packed meal? This soup is full of veggies and makes six servings, making it an easy meal to prep ahead of time for either lunch or dinner. Instructions include options for making on the stove top or in a slow cooker/instant pot.

INGREDIENTS:

• 900g (2lbs) extra lean ground beef

• 100g onion

• 3 cloves garlic

• 350g carrots

• 250g celery

• 250g zucchini

• 60g kale

• 2L beef broth

• 1 tbsp Italian seasoning

• 1 tsp basil

• 2 tsp garlic powder

• 2 tsp salt

STOVE TOP DIRECTIONS:

1. Saute the ground beef, spices and onions together in a pan until cooked through. Add the garlic in the last minute of cooking.

2. As the beef is cooking, add zucchini to the soup pot and saute until quite soft.

3. Once the zucchini is cooked, add the beef broth and use an immersion blender to blend. A normal blender can also be used as well.

4. Drain any excess fat from the beef and add into the blended broth along with the carrots and celery.

5. Let the soup simmer for 30 minutes

6. Once done simmering, add kale and let wilt for 2-3 minutes.

SLOW COOKER/INSTANT POT DIRECTIONS:

1. Saute the ground beef, spices and onions together in a pan until cooked through. Add the garlic in the last minute of cooking.

2. Add the cooked ground beef, broth, carrots, celery and zucchini into the slow cooker.

3. Cook on high for 6-8 hours or low for 3-4 hours. If you’re using an instant pot, use high pressure for 15 minutes.

4. Once cooked, remove the lid and add the kale. Let it wilt for 2-3 minutes stirring occasionally.

Makes 6 servings

Nutrition:

Cals: 294 calories
Protein: 34g protein
Carbs: 11g
Fiber: 3g
Fat: 12g

*For higher carb option, serve with bread or substitute sweet potato for carrots when cooking.

30 minute Creamy Thai Turmeric Chicken and Noodles

Ingredients

1 pack boneless skinless chicken thighs (862g)

2 tablespoon ground turmeric

4 teaspoons ground ginger

Dash of black pepper

4 tablespoons low sodium soy sauce

2 teaspoons (10g) honey

3 tablespoons (45g) sesame oil or extra virgin olive oil

4 baby bok choy or 1 bunch kale, chopped

2 medium shallots, chopped

3 cloves garlic, minced or grated

1 inch fresh ginger, peeled and grated

1/4 cup fresh cilantro and or Thai basil, chopped

1/4 cup Thai red curry paste, using more or less to taste

3 cups canned light coconut milk

2 tablespoons fish sauce (or low sodium soy sauce)

1 package (250g) rice stick noodles

sliced limes, mixed herbs, and thinly sliced shallots, for serving

Directions

1. Toss the chicken with turmeric, ground ginger, pinch of pepper, soy sauce, honey, and 1 tablespoon oil. Let sit 5 minutes.

2. Heat 2 tablespoons sesame oil in a large pan over medium-high heat. Add the chicken and sear until browned, about 3 minutes, stirring 2-3 times. Toss in the bok choy and cook 2 minutes more, until just charred on the edges. Transfer everything to a plate.

3. To the same pan, add 2 tablespoons oil, the shallots, garlic, fresh ginger, and cilantro/basil, cook 3 minutes, then stir in the curry paste. Cook until fragrant, about 2 minutes. Stir in about 2 cups coconut milk and fish sauce. Slide the chicken and bok choy back into the sauce and add in your last cup of coconut milk. Simmer over medium heat until the sauce thickens slightly, 5 minutes.

4. Meanwhile, cook noodles according to package directions.

5. Divide the noodles between bowls and ladle the chicken and sauce over. Top each bowl as desired with herbs, shallots, and lime juice.

If storing for meal prep for the week, store the noodles separately from the sauce so that they don't turn to mush!

Makes 5 servings (could also be split into 6 servings)

Cals: 561
Carbs: 54g
Protein: 36g
Fat: 21g

*For lower carb, sub a small amount of potatoes for the noodles, serve as a soup or use spaghetti squash!

Galinhada (Traditional Brazilian Chicken and Rice)

Ingredients

• 450 grams chicken breast, cut into large pieces ⁠

• 2 bouillon cubes, dissolved in half glass of water⁠

• 3 tablespoons lemon juice⁠

• 3 tablespoons olive oil⁠

• 3 cloves garlic (minced)⁠

• 1 medium white onion (chopped)⁠

• 315 grams white rice, washed⁠

• 3 tablespoons tomato paste⁠

• 2 red bell peppers, small diced⁠

• 150 grams frozen veggies⁠

• 2 tablespoons parsley, chopped⁠

• Salt and ground pepper to taste⁠

• 5 cups boiling water⁠
  ⁠

Directions

1. Dissolve a bouillon cube in a half cup of water in a large tupperware container and mix it with the lemon juice. Dice the chicken and place it in the container to marinate for ~30 minutes.⁠

2. Meanwhile, chop and dice all vegetables, wash the rice, and boil the water in a kettle.⁠

3. After the chicken has marinated, heat olive oil in a large pan over medium heat and add the chicken pieces. Cook until golden brown, approximately 6 to 10 minutes.⁠

4. In the same pan, sauté the onion and garlic. After that, add the rice, tomato paste, bell pepper, and water, stirring well.⁠

5. Cover the pan, turn down the heat, and cook for about 15 minutes until the rice has absorbed the water.⁠

6. Add the frozen veggies and mix in.⁠
   ⁠

Makes 7 servings.⁠
⁠
Nutrition: ⁠
Cals: 317⁠
Protein: 19g (for more protein, easily add in more chicken)⁠
Carbs: 41g⁠
Fiber: 1.6g ⁠
Fat: 8g⁠

Winter Vegetable Soup

Ingredients

• 3 large leeks (1 to 1 1/2 pounds), white parts only, cleaned and sliced 1/2 inch thick

• 2 garlic cloves, minced

• 3 large carrots, diced

• 1 celery stalk, diced

• 1 large or 2 medium turnips, peeled and diced

• 1 pound russet potatoes, peeled and diced

• Bay leaf and a few sprigs each fresh thyme and parsley

• Salt and black pepper

• ¼ cup crème fraîche (or cream or nut mylk cream)

• Chopped fresh parsley or tarragon and a few pepitas, for garnish

Directions

In a large soup pot, combine the leeks, garlic, carrots, celery, turnips, potatoes, bay leaves & herbs, 1 1/2 quarts water (or unsalted vegetable stock), 2-3 teaspoons salt, and pepper to taste. Bring to a boil, reduce heat, cover and simmer for 40-45 minutes, until the vegetables are very soft.

Purée the soup using a blender or an immersion blender.

Return soup to the pot and whisk in 1/4 cup crème fraîche. Heat through, taste, and adjust seasonings. To serve, garnish each bowl with a spoonful of crème fraîche and a sprinkle of parsley or tarragon, and a few pepitas.

Makes 6 servings

Inspired by New York Times

Macros:

Calories: 136

Fat: 2

Carbs: 27

Fibre: 4

Protein: 3

Farmer’s Market Veggie and Egg Ramen

Ingredients

• Salt and pepper, to taste

• 3 teaspoons sesame oil, divided

• 2 eggs

• 1/2 medium onion, chopped

• 1-inch piece ginger, peeled and finely chopped

• 2 teaspoons black sesame seeds

• 3 tablespoons soy sauce

• 4 cups chicken or vegetable broth

• 2 tablespoons white miso

• 2 cups shredded green cabbage

• 1 cup bell peppers peppers, sliced

• 3 to 4 green onions plus more for garnish, sliced

• 1 large carrot, thinly sliced into ribbons or grated

• ½ cup sliced snow peas

• 2 blocks ramen noodles

Directions

1.  Fill a small saucepan with water, then add eggs and cover the pan. Bring to a boil, then turn off heat. Keep lid on saucepan for 5 minutes.

2. Prepare a small bowl with water and ice. After 5 minutes (for a soft boiled egg with a slightly runny yolk), remove eggs from pan and place in the ice water. Once cool, take out of ice water and remove shells.

3. In a large stockpot over medium-high heat, warm the sesame oil. Once hot, add onion and ginger. Cook for 5 minutes, until onions are translucent.

4. Add garlic powder, stirring frequently for 1 minute. Whisk in soy sauce, broth and miso. Cover and let simmer for 15 minutes.

5. Add salt, taking care to add a little at a time, tasting with each addition, as the saltiness of the miso, broth and soy sauce may vary.

6. Finally, add ramen noodles and turn off heat (the heat from the soup will soften the noodles). If you prefer the veggies more cooked than crisp, add to the broth with the noodles.

7. To serve, split noodles and broth into bowls. Top with sliced eggs and prepared veggies. Sprinkle with black sesame seeds. We added some quick-pickled red onion on the side, too!

If you can’t find plain ramen noodles (we like Lotus Foods brand), use a ramen soup package. Discard the spice packet and use the plain noodles!

Macros: Calories: 470, Fat: 18 g, Carbs: 58 g, Fibre: 11 g, Protein: 25 g

Chicken and Vegetable Stew

Stews are very adaptable as you can use any combination of veggies you like - even bulk it up with lentils for extra protein!

Bonus: left over stews are great for filling pies, and kids love making pies! Rolling out and cutting pastry is effectively culinary playdough if you want to get your family involved, the young ones can even trademark their own pies with a pastry cut out on top!

Ingredients:

1 Tbsp olive oil

700g chicken thighs - bone in/ skinless

1 onion

2 cloves garlic

2 stalks celery

2 carrots

1 Tbsp tomato puree

2 large potatoes

1 zucchini

1/2 cup frozen peas

1+1/2 Tbsp cornflour

2 cups chicken stock

1 tsp dried mixed herbs

Directions:

1. Finely chop onion and garlic, carrot and celery

2. Fry the chicken in batches in the oil until lightly browned, set aside

3. Sautee onion, garlic, carrots and celery until softened

4. Add tomato paste, potatoes, stock, herbs and chicken

5. Bring to simmer, cover and reduce for 15 mins

6. Add zucchini and peas and cook for 10 mins

7. Mix cornflour with 1/4 cup water until smooth and add to the stew to thicken.

8. Season to taste.

Serves 6

Macronutrient information per serve: 271 cals / 25g protein / 17g carbs / 13g fat

Minestrone Soup (Gluten Free, Dairy Free, Vegan Option)

Keep that immune system firing with this minestrone soup recipe!

Gluten free, dairy free with a vegan or protein packed option!

A great way to use whatever you have in the cupboard or fridge that needs to be eaten, put those non perishable items to use or modify the amounts for what you have on hand.

Ingredients:

• 2 tbsp olive oil

• 550g onion

• 350g carrots

• 265g celery

• 40g garlic

• 240g butter beans

• 450g 4 bean mix

• 1600g diced tomatoes (4 cans)

• 4L stock

• 1000g frozen veg (we used a large bag of broccoli, green beans, and peas)

• 300g kale

Directions:

1. Sautee onion in olive oil.

2. Add celery, carrot and garlic.

3. Cook until fragrant and onions translucent.

4. Add beans, tomatoes and stock along with salt, pepper and oregano to taste - bring to a boil then simmer for several hours

5. In the last ten minutes of cooking add the frozen veg and fresh kale

6. Makes 35x 1 cup servings
   
   Macros per cup: 78 cals / 5g protein / 11g carbs / 1g fat / 3g fiber
   
   To make it a meal add 100g shredded chicken breast, using the World’s Greatest Chicken Hack

   That will bring the macro profile to the following, (per cup of soup + chicken): 188 cals / 27g protein / 11g carbs / 1g fat / 3g fiber

Homemade Chicken Ramen

Looking for an easy bowl of homemade chicken ramen that’s full of flavour and can be customized to your taste and nutritional needs? Then this is the recipe for you!

Ingredients

• 4 chicken thighs (500g) boneless, skinless

For the broth:

• 3  cups of chicken stock, preferably low sodium

• 2 cups water

• 4 stalks of spring onions

• 4 – 5 cloves of garlic

• 2 inch piece of ginger, sliced

• 1 ½ tbsp dried chili flakes (optional)

• 2 tbsp  light soy sauce

• ¼ cup mirin or rice vinegar

• 6 – 8 ounces shiitake mushrooms stems trimmed and sliced, or cut in half

• 160g rice noodles, dry (or any noodle of choice, can adjust based on desired carb intake)

For the toppings:

• 4 soft boiled eggs (or ramen eggs if you’re feeling adventurous!)

• 4 bunches of bok choi

• 4 stalks green onion

• 2 tsp sesame oil

• 1 tbsp soy sauce

Directions

1. Preheat oven to 425°F, and place an oven rack in the top third of your oven. Line a baking sheet with parchment paper.

2. Cook the chicken thighs for 30 minutes.

3. In one saucepan, place the stock, water, ginger, garlic, 4 spring onions, chili (if using), soy sauce and mirin. Stir and cover the pot. Let it come to a boil at medium high – high heat. Then lower the heat to medium and let it simmer for 25 minutes. Taste the base and add more soy sauce if needed. 

4. While that is simmering, add water to a second pot, and bring it to a boil. Add the dried noodles to the boiling water, and cook according to package directions. We recommend cooking the noodles for one minute less than what’s recommended on the package, as the noodles will continue to cook for a bit longer when served with hot broth. Drain the noodles and divide into 4 bowls and set aside. 

5. When the ramen base in the first pot has cooked for about 20 – 25 minutes, strain to remove the garlic, ginger, chili and spring onions. Add the strained stock back into the pot and add the mushrooms, and let it cook for a further 5 minutes until the mushrooms have softened.

6. To make regular soft boiled eggs – bring a pot of water to a boil. Lower 4 large eggs carefully into the water and cook the eggs for 6 – 6 ½ minutes.

7. Immediately place the eggs in cool running water or an ice bath for a few minutes. Peel and set aside until ready to serve. This can be done BEFORE you cook the ramen as well.

8. Wash the bok choy and cut into sections

9. Place the greens in a bowl and drizzle a the soy sauce and sesame oil on top. Toss to combine.

10. Cover and microwave in 1 minute increments until the greens have softened, but not too wilted.

11. Divide into 4 servings, and enjoy!

Macronutrient information per serving: 493 calories / 39g protein / 35g carbohydrates / 21g fat

Italian Wedding Soup

This spin on a classic Italian wedding soup, made with turkey meatballs that stay moist by simmering in its flavourful broth. This soup can stay fresh in the fridge for a few days, or can be frozen and kept for later in the week.

Ingredients

• 12 cups chicken broth (or bone broth for a protein boost)

• 1 pound lean ground turkey (93% lean)

• 1/2 cup (30g) panko bread crumbs

• 1/3 packed cup fresh parsley leaves, finely chopped

• 1 egg

• 3 to 4 garlic cloves, minced

• 1 teaspoon kosher salt

• 1/2 teaspoon black pepper

• 1/2 cup (50g) freshly grated parmesan cheese

• 2/3 cup (120g) orzo pasta (uncooked)

• 3 packed cups baby spinach or kale, thinly sliced

• 1 lemon, zested and halved

Directions

1. Bring the chicken broth to a boil.

2. Add the turkey, panko, parsley, egg, garlic, salt, pepper and parmesan to a large bowl. Mix with a fork or clean hands until combined. Gently roll the mixture into 12 medium (2-inch) or 20 small (1 1/2-inch) meatballs and transfer to a baking sheet lined with parchment paper.

3. Cook at 350 for 20 minutes, or until lightly browned.

4. Add the orzo to the boiling broth and cook over medium until al dente, then lower the heat to a low simmer.

5. Add the meatballs to the broth and simmer on low until completely warmed through, 3 to 5 minutes, stirring occasionally.

6. Remove from the heat, and add the spinach and lemon zest, stirring well, to wilt. Season with salt and pepper to taste.

7. Sprinkle with more parmesan (if desired) and squeeze a bit of lemon over the top when serving

Macronutrient information per serving (makes 4 servings): 275 calories / 25g protein / 19g carbohydrates / 10g fat

Creamy Tuscan Sausage Soup (Dairy Free)

The cold weather getting you down? Use it as an excuse to make this Creamy Tuscan Sausage Soup! A hearty and rich comfort soup that’s ready in 30 minutes and (bonus!) can be made with whatever veg is kicking around in your fridge! Looking for a veggie version? Sub beans or tofu for bacon and sausage!

Ingredients:

• 2-3 slices bacon

• 3 Italian spiced sausages (go as lean as possible)

• 1 medium yellow onion (120g)

• 4 cloves minced garlic

• 1 litre chicken stock

• 500g cauliflower, chopped

• 100g kale, torn

• 200g coconut milk

• 2 sprigs fresh chopped parsley

• 2 chopped green onion

• 7 sprigs fresh thyme

• 1 tbsp dried oregano

• 1 tbsp dried chilli flakes

• Cracked black pepper

Directions

1. Cook bacon, dice, and set aside

2. Using a portion of the bacon fat, sauté onions until translucent

3. Dice sausage and add to onion, cook through

4. Add garlic, dried oregano, pepper, and chili flakes

5. Stir in chicken stock, cauliflower, parsley and green onion, simmer for ten minutes or until cauliflower is tender

6. Add chopped bacon back in along with kale and stir in 200g coconut milk

7. Simmer another ten minutes until flavours are well combined**note: no salt is needed as the sausage generally contains enough

Macronutrient Information (makes 5 servings)*: 260 calories / 15g protein / 13g carbohydrates / 15g fat

*macros may vary depending on the type of sausage used

Turkey Meatball and Rice Soup

As the seasons change and the days get cooler in the northern hemisphere, we want you to be prepared with recipes to keep you warm and cozy, like this turkey meatball and rice soup!

Easy to make in under an hour on the stove, or leave it in a crockpot for the day when you're at work, or keep the components separate if you’re prepping for the week ahead!

Ingredients

For the meatballs:

• 1 package (450g) lean ground turkey

• 1/2 cup breadcrumbs (oats work well, too!)

• 1 egg

• 1 tbsp garlic seasoning

• 1 tbsp Italian seasoning

For the soup:

• 1 large carrot, chopped

• 1/2 white onion, diced

• 1 red pepper, diced

• 2 cloves garlic

• 1 tbsp olive oil

• 1 carton (4 cups) chicken broth

• 3/4 cup long grain white rice, uncooked

• Fresh parsley, for garnish (optional)

Directions

For the meatballs:

1. In a large bowl, mix together all ingredients

2. Use your hands to roll the mixture into balls, about 1 tbsp per ball

3. Spread the balls evenly on a baking sheet lined with parchment paper

4. Bake at 400 for 20 minutes

For the soup:

1. Sautee carrots, onion, pepper and garlic in olive oil until fragrant

2. Add the chicken broth and rice, and bring to a boil (hint: if you are going to prep multiple serves for the week, we recommend cooking your rice separately and adding it when you go to eat it. This way the rice doesn’t get too soggy)

3. Simmer and cover for about 20 minutes, or until rice is cooked through and veggies are soft

4. Add the meatballs and garnish with parsley!

Macros per serving (makes 3 serves): 417 calories / 35g protein / 25g carbohydrates / 19g fat