SEASONINGS: 1 tsp smoked paprika, 1/2 tsp garlic powder, 1/2 tsp onion powder, 1/2 tsp cumin, 1/4 tsp black pepper, salt to taste.

1. Place the chicken breasts in the crockpot. Drizzle with olive oil and coat with the seasonings blend.

2. Add the zucchini and black beans around the chicken in the crockpot.

3. Cook on low for 6–7 hours or high for 3–4 hours until the chicken is fully cooked through.

4. While the crockpot finishes, cook the sweet potatoes separately — bake or microwave until tender, then peel and weigh out your portion. The listed amount is the cooked weight.

5. Once the chicken is done, remove and weigh out your portion — the listed amount is the cooked weight. Slice or shred as preferred.

6. Serve the chicken over the sweet potato with the black beans and zucchini from the crockpot spooned on top.

Note: ingredient amounts are the cooked / as-eaten weights.

Grate the ginger and garlic. Mix in a medium bowl with peanut butter, Thai red curry paste, soy

sauce, fish sauce, honey, lime juice, zest, and coconut cream until smooth. Divide the sauce in half.

1.

Place chicken thighs in the slow cooker and pour half the sauce over them. Mix to coat evenly. Cover

and cook on high for 3-4 hours or low for 4-5 hours, until tender.

2.

Combine rice and chicken bone broth in a pot, bring to a boil, reduce heat to low, cover, and simmer

for 20-25 minutes, or until the liquid is absorbed. Let sit covered for 5 minutes, then fluff with a fork.

Based on type of rice being used, adjust liquid content.

3.

Once the chicken is done, shred lightly. Add the remaining sauce and juice of 1-2 limes (to taste). Stir

well, add chopped Thai basil and let sit for 5-10 minutes to absorb flavors.

4.

Spoon rice into bowls or containers, and top with the chicken. Divide into 10 servings, storing leftovers

in freezer-safe containers for meal prep.

NOTE: ground beef is weighed out COOKED

1. Cook up ground beef. Season with salt and pepper to taste.

2. Tear lettuce into bite-sized pieces, cut optional cherry tomatoes in half, and dice avocado. Place in a large bowl.

3. Drizzle olive oil and vinegar over salad and gently toss.

4. Sprinkle with salt and pepper top with cooked ground beef.

Seasonings: Salt (Dash) (1 dash), Black Pepper (Dash) (1 dash), White Wine Vinegar (1 Tbsp).

NOTE: BEEF IS WEIGHED OUT RAW

instructions

1) Have Cooked rice on hand

2) In a large skillet, over medium heat brown the ground beef 8-10 minutes until fully cooked.

3) While beef is cooking, make the sauce. Add garlic, honey, soy sauce, sesame oil, ginger, red pepper flakes, and black pepper to a bowl. Mix together.

4) Once beef is fully cooked add the sauce to the skillet. Cook 3-4 minutes until the sauce thickens/absorbs into the beef.

5) Serve the beef over the rice. Garnish with green onions and sesame seeds.

Brown beef

Add garlic + gochujang

Stir in soy sauce

Add greens to wilt

Mix in noodles

Brown the ground beef in a skillet and drain any excess liquid.

Add the cooked beef, tomatoes, peppers, onion, salsa, broth, olive oil, beans, corn, and seasonings to the crockpot.

Cook on low for 4–5 hours or high for 2–3 hours.

Cook the jasmine rice separately.

Stir the beef mixture thoroughly once finished.

Divide the cooked rice evenly between the four servings.

Batch Portioning Note

Weigh the entire finished beef mixture after cooking.

Divide the finished beef mixture evenly into 4 servings.

Divide the cooked rice evenly into 4 portions and add one portion to each serving.

Seasonings: Taco Seasoning Mix (40% Less Sodium) (12 grams), Cumin Ground (Tsp) (1 tsp).

1) Prep the steak

Slice the cooked filet mignon into strips or cubes. Season lightly with salt and pepper.

2) Warm the rice

Heat the cooked rice in a skillet or microwave until hot.

3) Wilt the spinach

In a nonstick skillet, add 1 tsp olive oil.

Toss in spinach and cook for 1–2 minutes until just wilted.

Season with salt and a squeeze of lemon juice.

4) Assemble the bowl

Place the rice as the base.

Add wilted spinach on one side, steak slices on the other.

Spoon hummus in the center.

Garnish with paprika or parsley if desired.

Seasonings: Lemon Juice (Tbsp) (1 Tbsp), Salt & Pepper (1 To Taste Serving).

NOTE: chicken is weighed out COOKED

1. Cook up chicken. Season with salt and pepper to taste.

2. Tear lettuce into bite-sized pieces, cut optional cherry tomatoes in half, and dice avocado. Place in a large bowl.

3. Drizzle olive oil and vinegar over salad and gently toss.

4. Sprinkle with salt and pepper top with cooked chicken.

Seasonings: Salt (Dash) (1 dash), Black Pepper (Dash) (1 dash), White Wine Vinegar (1 Tbsp).

MAKES 4 SERVINGS

Season the beef with salt and pepper.

Heat olive oil in a Dutch oven over medium-high heat and sear the roast on all sides. Remove and set aside.

Add onion to the pot and cook 3–4 minutes, scraping up browned bits. Add garlic and cook 30 seconds.

Add carrots, mushrooms, and green beans. Cook 2–3 minutes.

Stir in beef broth, Worcestershire sauce, tomato paste, herbs, and bay leaf.

Return beef to the pot, bring to a light simmer, cover, and cook at 325°F for 2½–3 hours (or low stovetop) until tender.

Remove bay leaf, rest beef 10 minutes, then slice or shred and divide into 4 servings.

Seasonings: Salt (Gm) (10 g), Thyme (tbsp) (0.5 tbsp), Black Pepper (tsp) (1 tsp).

NOTE: Chicken is weighed RAW

1. Add chicken broth to the Instant Pot.

2. Place cubed chicken and halved potatoes into the pot.

3. Drizzle olive oil over the top and add all seasonings.

4. Stir lightly to coat everything evenly.

5. Secure lid and set valve to sealing.

6. Cook on High Pressure for 8 minutes.

7. Let pressure naturally release for 5 minutes, then quick release remaining pressure.

8. Open lid, stir, and adjust seasoning if needed.

Seasonings: Garlic Powder (1 tsp), Paprika (Ground) (1 tsp), Salt & Pepper (1 To Taste Serving), Onion Powder (1 tsp).

NOTE: Chicken is weighed out COOKED

1. **Prepare Vegetables**

* Slice the onion and green pepper into thin strips.

* Cut the broccoli into bite-sized florets.

* Rinse the spinach and set aside.

2. **Sauté the Base**

* Heat the olive oil in a large skillet or wok over medium-high heat.

* Add onions and peppers first, cooking for 3–4 minutes until slightly softened.

3. **Add Broccoli**

* Toss in the broccoli florets and continue stir-frying for another 4–5 minutes until bright green and tendercrisp.

4. **Add Chicken**

* Slice the pre-cooked chicken breast into strips or cubes.

* Add it to the skillet and stir well to combine with the veggies.

5. **Season with Soy Sauce**

* Pour in the low-sodium soy sauce.

* Stir everything together and let it cook for 2–3 minutes so the flavors blend.

6. **Finish with Spinach**

1. Cook jasmine rice according to package directions and set aside.

2. Heat olive oil in a skillet over medium heat.

3. Season salmon with garlic powder and ground ginger.

4. Sear salmon 3–4 minutes per side until fully cooked. Remove from pan.

5. In the same pan, add shredded cabbage and cook 2–3 minutes until slightly softened.

6. Stir soy sauce and lime juice into the cabbage.

7. Plate rice, top with salmon and cabbage mixture.

8. Add chili/red pepper flakes if desired.

Instructions

1. Add chicken, broth and spices to crockpot.

2. Cook LOW 6 hours or HIGH 3–4 hours.

3. Shred chicken.

4. Stir in Greek yogurt.

5. Serve over rice with cheddar and avocado.

Seasonings: Garlic Powder (1 tsp), Onion Powder (1 tsp), Fresh Dill (1 grams).