The Healthy Meal Prep Cookbook_ - Toby Amidor

Copyright © 2017 by Toby Amidor
No part of this publication may be reproduced, stored in a retrieval system or

transmitted in any form or by any means, electronic, mechanical,
photocopying, recording, scanning or otherwise, except as permitted under
Sections 107 or 108 of the 1976 United States Copyright Act, without the
prior written permission of the Publisher. Requests to the Publisher for
permission should be addressed to the Permissions Department, Rockridge
Press, 6005 Shellmound Street, Suite 175, Emeryville, CA 94608.
Limit of Liability/Disclaimer of Warranty: The Publisher and the author make
no representations or warranties with respect to the accuracy or
completeness of the contents of this work and specifically disclaim all
warranties, including without limitation warranties of fitness for a particular
purpose. No warranty may be created or extended by sales or promotional
materials. The advice and strategies contained herein may not be suitable for
every situation. This work is sold with the understanding that the publisher is
not engaged in rendering medical, legal or other professional advice or
services. If professional assistance is required, the services of a competent
professional person should be sought. Neither the Publisher nor the author
shall be liable for damages arising herefrom. The fact that an individual,
organization or website is referred to in this work as a citation and/or potential
source of further information does not mean that the author or the Publisher
endorses the information the individual, organization or website may provide
or recommendations they/it may make. Further, readers should be aware that
Internet websites listed in this work may have changed or disappeared
between when this work was written and when it is read.
For general information on our other products and services or to obtain
technical support, please contact our Customer Care Department within the
U.S. at (866) 744-2665, or outside the U.S. at (510) 253-0500.
Rockridge Press publishes its books in a variety of electronic and print
formats. Some content that appears in print may not be available in electronic
books, and vice versa.
All photography © Nat & Cody Gantz except here: © Lumina/Stocksy
TRADEMARKS: Rockridge Press and the Rockridge Press logo are
trademarks or registered trademarks of Callisto Media Inc. and/or its
affiliates, in the United States and other countries, and may not be used
without written permission. All other trademarks are the property of their
respective owners. Rockridge Press is not associated with any product or
vendor mentioned in this book.
ISBN: Print 978-1-62315-944-3 | eBook 978-1-62315-945-0
R1
To my children, Schoen, Ellena, and Micah.
Thank you for bringing laughter, happiness, and

love into my life.
I love you.
Contents
Introduction
1 MEAL PREP 101

2 MEAL PLANS
3 BREAKFAST
Avo-Egg Scramble Wrap
Mini Vegetable Quiches
Zippy’s Shakshuka
Sweet Potato Protein Pancakes
Whole-Grain Pancakes with Spiced Greek Yogurt Sauce
Brooklyn Breakfast
Blackberry-Lemon Overnight Oats
Cacao-Date Oatmeal
Tart Cherry–Almond Breakfast Cookies
Apple Walnut Loaf
Wild Blueberry Whole-Grain Scones
Homemade Granola
Pear-Cinnamon Oat Muffins
Meyer Lemon Cranberry-Ricotta Muffins
Tropical Green Smoothie
Strawberry-Chocolate-Almond Smoothie Jar
Quinoa Power Breakfast Jar
Fruit Salsa and Yogurt Crêpes
4 GRAINS & BEANS

Root Vegetable and Bean Soup
Turmeric Wild Rice and Black Beans
Oven-Roasted Tomato Quinoa
Balsamic Onion and Mango Quinoa
Farro Tabbouleh
Mushroom-Kale Brown Rice
Onion-Parsley Quinoa
Corn and Tomato Couscous
Indian-Style Sautéed Chickpeas
Asian “Fried” Brown Rice
Bulgur-Stuffed Tomatoes
Slow-Cooker Three-Bean Chili
5 SALADS & VEGETABLES

Roasted Root Vegetable Salad with Kale
Arugula Salad with Salmon
Mason Jar Cobb Salad
Grilled Asian Steak Salad
Tuna Niçoise Salad
Quinoa-Kale Salad Bowl
Lighter Panzanella Salad
Citrus Broccoli Slaw
Chopped Salad with Feta and Lentils
Artichoke and White Bean Salad
Carrot-Cabbage Slaw
Eggplant Zucchini Provençal
Cauliflower-Rice Mushroom Risotto
Lemony Green Beans with Almonds
Maple Orange Glazed Baby Carrots
Steamed Asparagus with Bacon
Balsamic Brussels Sprouts
Lighter Creamed Spinach
6 FISH & SEAFOOD
Spicy Tuna with Edamame
Poached Salmon with Chimichurri Sauce
Roasted Trout with Green Olive Tapenade
Ginger Soy Tuna Packets with Snap Peas and Bok
Choy
Coconut Lime Flounder in Parchment Paper
Farro, Sardines, and Greens
Lime Shrimp with Tomato Salsa
Lighter Fish Cakes
Crab-Stuffed Flounder
Grilled Halibut with Anchovy-Caper Dressing
7 POULTRY
Turkey-Walnut Salad with Cranberries
Mediterranean Turkey Burgers
Baked Turkey Meatballs
Pesto Chicken
Thai Chicken Thighs
One-Pot Mediterranean Chicken and Quinoa
Thai Chicken Stir-Fry
Hawaiian Chicken Skewers
Apricot Chicken Drumsticks
Lemony Chicken Breasts
Rosemary Chicken Breasts
Slow-Cooker Tuscan Chicken
Slow-Cooker White Chicken Chili
White Chicken Chili and Spinach Quesadillas
Slow-Cooker Barbecue Chicken
Barbecue Chicken Pizza
8 MEAT
Skirt Steak with Asian Peanut Sauce
Tex-Mex Burgers
Beef-Mushroom Meatballs
Lentil-Beef Meatloaf
Mediterranean Stuffed Peppers
Beef Stir-Fry with Asian Peanut Sauce
Beef Kebobs with Chimichurri Sauce
Slow-Cooker Beef Stew
Slow-Cooker Beer Brisket
Beer Brisket Tacos
Shawarma Steak
Easy Tricolored Pepper Steak
Lamb Chops with Mint-Yogurt Sauce
Herbed Pork Loin
Roasted Thai Pork Tenderloin
Slow-Cooker Barbecue Pulled Pork
9 READY-TO-GO SNACKS
Peanut Butter Banana Energy Cookies
Apricot-Orange Oat Bites
Chocolate Energy Balls
No-Bake Maple Cinnamon Bars
Honey Ricotta with Strawberries
Homemade Trail Mix
Crudité with Herbed Yogurt Dip
Chili-Roasted Chickpeas
Thyme-Roasted Almonds
Cinnamon Cocoa Popcorn
Fruit Salad with Mint
Mason Jar Key Lime Parfaits
To-Go Snack Boxes
Sriracha Hummus
Rosemary Beet Chips
Sriracha-Lime Kale Chips
10 SAUCES, DRESSINGS &

STAPLES
Kale Pesto
White Balsamic Vinaigrette
Herbed Vinaigrette
Lighter Blue Cheese Dressing
Soy-Sesame Dressing
Asian Peanut Sauce
Chimichurri Sauce
Speedy Tomato Sauce
Thai Marinade
Avocado Lime Mayonnaise
Green Olive Tapenade
Simple Tomato Salsa
Conversion Tables
Acknowledgments
Introduction
WHEN I WAS ABOUT 16, I visited my grandmother just before she
left for Israel to see her sisters. Every time she traveled, she enlisted
me to help care for my grandfather. Over their 50 years of marriage,
she cooked every meal for him. So when she traveled, she did what
any loving wife would do—she prepared a month’s worth of meals,
packaged them in individual containers, and froze them. When my
grandmother opened the freezer to show me the results of her
cooking labor, she explained what was in the stacks of the individual
containers all ready to be reheated. That’s the first time I realized
that, with proper planning and a little organization, delicious recipes
can be prepared ahead of time.
Now as a single, working mom of three, I want to make sure my
kids have healthy, delicious food for every meal. Even as a registered
dietitian specializing in culinary nutrition, it’s no easy feat!
One of the healthy habits I am most proud of is that my family eats
a homemade breakfast each morning. How is that possible? I
organize myself every week so I have all the necessary ingredients
stocked. I prep as much in advance as possible. For meals I plan to
make in the morning, I set pantry ingredients on the counter the night
before. Whether I’ve made overnight oats or muffins in advance, or
whip up a quick scrambled egg wrap to be eaten on the go, my kids
never skip breakfast, which tells me that I’ve instilled in them the
healthy habit of being lifelong breakfast eaters.
In this cookbook, I share with you all my tips—labeled Toby’s Tip
—for getting your meal prep done so that you can eat healthy each
day. These are tricks that have worked for me over the years, and I
share them in the hopes that they work for you. One of my favorite
tips is to hang a shopping list so anyone in the house can add a
needed item. Some weeks I do get “CHOCOLATE” or “ICE CREAM”
written in all caps on the list, but as a mom I make the call as to when
it’s appropriate to bring sweets and treats into the house. Overall,
however, the ongoing shopping list helps keep tabs on everything I
need so I don’t have to remember everything right before heading to
the market or, even worse, when I am at the market.
Throughout the first two chapters you’ll find my tips on keeping
your kitchen stocked with essentials and planning for weekly meals.
You probably know that prepping involves storing food before you eat
it, so I also provide the proper guidelines on freezing, thawing, and
reheating recipes to keep the food tasty and safe to eat. I am a huge
food-safety geek and I’ll provide you with all the recommendations to
follow in your kitchen so you can help prevent foodborne illnesses.
Fortunately, they are all common sense activities.
The recipes I include in this book were carefully selected so they
are easy to prepare, contain easy-to-find ingredients, keep nutrition in
mind, and are delicious. Each recipe provides exact measurements
(or portions) for a serving size to help keep calories in check. A
nutrition breakdown is also available for each recipe so you can make
the healthiest decision for your individual needs. Preparation and
cooking time is also listed, to help you plan accordingly.
I hope the recommendations and tips in this cookbook help you
create healthier meal-planning habits. I truly believe it can be done if
you put your mind to it, while still enjoying healthy, delicious food
whether you’re eating at your kitchen table, your desk, or while
leaving the gym after a great workout.
Happy, healthy cooking!
1 MEAL PREP 101
SAY GOODBYE TO YOUR OVERSIZED, CARB-
FILLED morning muffin from the corner
deli and artery-clogging fast-food lunch.
Meal prepping is about to change all your
daily unhealthy grab-and-go choices.
What exactly is meal prepping? It
means scheduling and planning time to
prepare and cook several meals at a
time and packing them so they’re ready
for you to grab and go. Meal prepping
also means that you plan in advance for
super-quick meals during the week, so
you have all the necessary ingredients
on hand. You can even plan a little prep
before bed, so breakfast is ready in a
flash, or to cut back on dinnertime prep.
There are many shortcuts, or “Toby’s
Tips,” that will make your life easier,
while still enjoying meals that are
healthy, delicious, balanced, quick, and
portable.
Why Meal Prep?
Meal prepping is the number one reason I am able to feed myself and my
kids healthy, delicious meals each day. The benefits of meal prepping
include:
Saving money: If you know what you are going to cook, you can purchase
accordingly. You can purchase meat and other ingredients in bulk, divide
them into meal portions, and place them in resealable plastic bags in the
refrigerator or freezer. This stretches your food dollar.
Saving time: Although you will spend some time in the kitchen on a set
day of your choosing, during the week you won’t be slaving for hours over
a hot stove. Plus, you won’t have much cleanup to do during those busy
weeknights. That extra 30 to 60 minutes can be spent as quality time with
loved ones instead!
Controlling portions: In order to make a meal last, you need to divide the
food and account for portions. Each of my recipes provides exact
measurements for portions to help make your life easier. By controlling
portions, you not only save money, but also keep meal and snack calories
in check.
Getting more done with less effort: Some nights it just feels like you are
cooking nonstop while your to-do list gets longer and longer. It takes less
effort to prepare a double batch of chili or burgers in advance than it does
to cook a new meal every night; even on busy weeknights you’ll be able to
sit down, breathe, and enjoy a healthy meal.
Eating healthier: A stop at a fast-food joint or hitting up the vending
machine will be a thing of the past. These unhealthy choices are where
many high-calorie, high-fat, and high-sugar foods are eaten. When you’re
armed with prepared meals and snacks, these unhealthy eating habits start
to disappear.
Improving multitasking skills: Meal prepping will hone your multitasking
skills and even improve them. You’ll learn to set a timer for the oven (a
good use of your iPhone) while preparing the dressing for your lunch salad.
Multitasking allows you to save time and become more efficient at meal
prepping.
Clean Eating
All the recipes and meal plans in this book follow clean eating guidelines.
Eating clean means choosing wholesome foods that do not contain a
laundry list of unpronounceable ingredients and are not overly processed.
Many of the foods you eat every day are processed to some degree. Think
about yogurt and shelled pistachios: Those have both undergone some
type of processing from their original forms. The same goes for frozen
vegetables or canned beans. However, these foods also contain important
nutrients that you should be eating daily. When choosing foods like canned
beans, I’ll specify to look for “reduced sodium” or “no added sodium” on the
label. When buying frozen vegetables, you want the only ingredient on the
bag to be the name of the vegetable itself. Avoid buying frozen vegetables
with added butter or calorie-laden sauces.
A major problem with processed foods is that they lose their nutritional
value—this includes foods like ground or canned pork, potato chips,
cookies, and cakes. The easiest way to minimize processed foods is by
learning how to replace store-bought items with homemade ones.
Here is a list of foods to enjoy and those to minimize on a clean eating
plan:
FOODS TO ENJOY
The bulk of your clean eating diet should come from the following foods:
• Fresh fruits and vegetables
• Whole grains like brown rice, whole-wheat pasta, quinoa, and barley
• Raw or dry-roasted nuts (without salt) and nut butters (e.g., peanut
butter and almond butter)
• Dry or canned beans, peas, lentils (reduced-sodium or no-added
sodium, if canned)
• Lean proteins (e.g., skinless chicken breasts or thighs, 90% lean ground
beef, lamb, pork, eggs, fish, and seafood)
• Low-fat and nonfat dairy like milk, traditional or Greek yogurt, cottage
cheese, and part-skim mozzarella and ricotta cheeses
• Oils like olive, peanut, safflower, canola, and coconut
• Seeds like sesame
MIX AND MATCH HEALTHY MEALS
According to the 2015 USDA Dietary Guidelines for Americans,
you want to eat a well-balanced diet consisting of fruits,
vegetables, grains, low- and nonfat dairy, lean protein, and
healthy oils. Below is a list of the recommended servings of
each group, based on a 2,000-calorie diet.
LEAN PROTEIN
RECOMMENDED AMOUNT: Five ½-ounce equivalents per day
EXAMPLES of 1-ounce equivalent:
• 1 ounce skinless chicken breast, fish, or lean beef
• 1 large egg
• 1 tablespoon peanut butter
• ½ ounce of nuts, such as almonds, pistachios, or cashews
• ½ ounce of seeds, such as sunflower or sesame
GRAINS
RECOMMENDED AMOUNT: 6-ounce equivalent per day, with at
least half your daily grains being whole
EXAMPLES of 1-ounce equivalent:
• 1 slice bread
• 1 cup ready-to-eat cereal
• ½ cup cooked rice, pasta, or cooked cereal
• 3 cups popped popcorn
• 1 small (6-inch) flour tortilla
• 1 (6-inch) corn tortilla
FRUIT
RECOMMENDED AMOUNT: 2-cup equivalent per day
EXAMPLES of 1-cup equivalent:
• 1 cup sliced fruit, such as apples, bananas, grapes, or
peaches
• 1 cup 100% fruit juice, such as orange or apple
• ½ cup dried fruit
• 1 medium (4-inch) grapefruit
• 32 seedless grapes
• 1 large peach
• 3 medium plums
• 8 large strawberries
VEGETABLES
RECOMMENDED AMOUNT: 2½-cup equivalent per day. This
includes dark green vegetables (such as lettuce, kale, and
spinach), red and orange vegetables (such as carrots, beets,
and summer squash), and starchy vegetables (such as corn
and potatoes).
• 1 cup raw or cooked vegetables, such as broccoli, cooked
spinach, or red bell peppers
• 1 cup 100% vegetable juice
• 2 cups raw leafy greens (spinach, kale, lettuce)
• 1 large baked sweet potato
• 1 large ear of corn
• 1 medium baked potato
LOW- AND NONFAT DAIRY

RECOMMENDED AMOUNT: 3-cup equivalent per day
• 1 cup low-fat or nonfat milk
• 1 cup low-fat or nonfat yogurt (traditional or Greek)
• 1 cup soy beverage
• 1½ ounces natural cheese, such as Swiss or Cheddar
• ½ cup part-skim ricotta cheese
• 2 cups reduced-fat or nonfat cottage cheese
• ⅓ cup shredded cheese, such as part-skim mozzarella
OILS
RECOMMENDED AMOUNT: about 2 tablespoons per day
EXAMPLES:
• Vegetable oils like canola, corn, cottonseed, olive, peanut,
safflower, soybean, and sunflower
Although there is much hype about coconut oil, it is still

considered a solid fat at room temperature and may contribute
to heart disease. However, you can still make coconut oil part of
your healthy eating plan by using it in your oil repertoire. This
means rotating between several oils, and not focusing on only
one.
FOODS TO MINIMIZE
Foods that are high in added sugar, saturated fat, and sodium should be
minimized in your everyday diet. On some occasions, you will add small
amounts of natural sweeteners (like 100% maple syrup or agave), but keep
these to a minimum. Some of the baking recipes will contain all-purpose
flour, but it is combined with whole-grain flour and many good-for-you
ingredients (like nuts and fruit). Again, look at the entire picture and not
only one ingredient in situations like these. Where possible, use the
following foods minimally:
• Added sugars, like 100% maple syrup, agave, honey, brown sugar, and
granulated sugar
• Butter and lard
• Dark chocolate
• Alcohol
• Fried foods
• Whole milk, full-fat cheese, ice cream
• Processed meats like hot dogs and sausage (if eating, choose nitrite-
free)
• 100% fruit juice
FOODS TO AVOID
Highly processed foods or foods that provide zero nutrients should be
avoided completely, including:
• Store-bought cakes, cookies, doughnuts, and other highly processed
baked goods
• Sweets like candy and processed chocolate (like bars with caramel and
nougat)
• Canned ground pork
• Processed soups, boxed macaroni and cheese, or other processed
meals that are high in sodium, saturated fat, and added sugar
• Fruits canned in heavy syrup
• Frozen vegetables in butter or sauces
• Energy drinks
• Sodas and other sugar-filled beverages like bottled lemonade and iced
tea
Healthy Meal Prep Principles

There are different ways you can prep meals so they are ready in a flash. I
tend to use a combination of these five methods. I recommend trying each
one to see which best suits your lifestyle based on your work hours, family
engagements, and the types of meals and snacks you like to eat.
SIMPLE MEALS FIRST, VARIETY SECOND

Start slow and simple. Begin with simple meals that are easy to pull off and
enjoy. The recipes you’ll find in this cookbook usually contain 7 to 10 easy-
to-find ingredients. The last chapter contains sauces, dressings, and other
staples to prepare in advance, so you have them on hand for your weekly
meals. Start with staples like hamburgers or quinoa and add one or two
new ingredients. For example, I include a recipe for Baked Turkey
Meatballs, which swaps ground turkey for beef, and Onion-Parsley Quinoa,
which uses only two ingredients to add flavor (onions and parsley). Over
time, you’ll start to master the recipes and can add more ingredients or
switch them up from week to week. For example, you may eventually
choose to add chopped mango to the Onion-Parsley Quinoa.
BATCH COOK
Batch cooking means to cook a large amount or double the quantity of a
recipe so you can enjoy half during the week and freeze the rest for later.
Although it may seem overwhelming to cook several large dishes in one
day, you’ll reap the benefits—especially when you don’t have to cook over
a hot stove on a busy weeknight. Batch cooking works well for meals like
meatballs and chicken with sauces (like my Lemony Chicken Breasts).
Furthermore, batch cooking doesn’t have to be for just dinner. Think about
the meals that take the longest or give you the most trouble to prepare
during the week. For me, that’s breakfast muffins or a healthy vegetable
quiche. These breakfast meals can also be prepped in batches and frozen.
Other recipes I like to prepare in batches are dressings, which can last two
weeks in the refrigerator and automatically slash 10 minutes off my
weeknight meal prep time.
CREATIVE REUSE
I have included many recipes in the book because you can use them in a
variety of ways to create different meals. This helps eliminate the boredom
of eating the same few meals throughout the week. The same dish can
oftentimes be used for a sandwich or wrap or topped over a green salad.
Some can even go far beyond those two meals. For example, the Slow-
Cooker Barbecue Chicken can be eaten as a sandwich or wrap, or served
over a baked potato, inside a salad, or on a homemade whole-wheat pizza.
The Balsamic Onion and Mango Quinoa can be served over a green salad,
put in a wrap, or eaten as a side dish. The possibilities of reuse are endless
—it’s just a matter of a little thinking outside of the box.
VEGETABLES AND SALADS

Eating enough vegetables is a key component of a healthy diet. According
to the 2015 USDA Dietary Guidelines, 90 percent of Americans don’t eat
the recommended daily amount of vegetables. A major part of meal prep is
to make sure you organize your time so you can prep salads and cooked
vegetable dishes to include with lunches and dinners throughout the week.
You’ll also see that many of my recipes add vegetables, not only for flavor
but also to up your veggie intake. For example, the Beef-Mushroom
Meatballs use equal amounts of lean beef and mushrooms and are one of
my favorites to make. To keep vegetables at their freshest, you may want
to split your vegetable prep into twice a week.
EASY RECIPES WITH INGREDIENTS YOU ALWAYS HAVE

The recipes included in this book are for beginner home cooks and are
easy to follow. I have read thousands of recipes, and it frustrates me when
ingredient amounts are not included or ingredients are virtually impossible
to find at my local market. Meal prepping should make your life as easy as
possible—and using common, easy-to-find ingredients is just another way
of accomplishing that. Each recipe in this book includes the exact amount
of each ingredient you will need, even down to the amount of salt you
should use! From my years teaching at culinary schools and universities, I
have learned to explain concepts and cooking methods in a simple way. My
recipes are written in that same manner—they’re easy to understand and
follow.
WRITE IT DOWN
You’ve heard it a million times before. If you write down your
goals and plans, you’re more likely to accomplish them. To help
you organize your meal plans, I recommend you write them down.
Purchase a notebook, create a meal prep doc on your computer
or on the notes app of your smartphone, and write down each
meal you will prepare for the week. That will help you generate a
shopping list (which should also be written down). I have too
much going on in my busy life to remember every food item, so
writing it down helps a tremendous amount. On the occasions I
try winging it without a shopping list, I always end up forgetting
several items and have to make a second trip to the market.
Learn from my time-wasting mistakes, and write it down!
GRAB-AND-GO CONTAINERS
Containers are everything to meal preppers. Having the right storage
container helps protect the flavor, color, and texture of the food. The right
container reduces the food’s exposure to air, which helps maintain the
quality of the meal. Below is a list of what to look for when purchasing your
storage containers, and even a few of my favorite brands.
Stackable/Nestable: Your freezer and refrigerator have limited space, so
you need to use it wisely. Stackable containers help maximize space and
keep your food storage organized. Many containers can also fold or stack
nicely when not in use, which means less mess in your storage cabinets.
BPA-free: The industrial chemical bisephenol A (BPA) has been around
since the 1960s. Although the Food and Drug Administration (FDA)
concluded that BPA found in canned goods and storage containers is safe
in small amounts, with frequent use I recommend you look for only BPA-
free storage containers. To ensure containers are BPA-free, read the
package label. Avoid using plastic containers that contain the recycle
codes 3 or 7, which indicate the items may contain BPA. Glass containers
do not contain BPA.
FOODS THAT DO NOT FREEZE

WELL
If you meal prep week by week, you might think you don’t need
the freezer, only the refrigerator. However, if you batch cook any
food—from egg muffins to beef stew to rice dishes—you’re not
necessarily going to eat it all in one week. Your freezer can help
jump-start meals for the next week. Many folks never seem to
know which foods do and do not freeze well. Here is a list of
foods that do not tend to freeze well.
• Certain raw vegetables (such as cabbage, celery, watercress,

cucumber, lettuce, and radishes)
• Plain cooked pasta
• Cooked egg whites
• Meringues
• Milk-based sauces (like for gravies and casseroles)
• Cheese or crumb toppings in casseroles
• Mayonnaise
• Salad dressing
• Fried foods
Leakproof: Nothing is worse than opening your bag when you get to work
and finding that your grab-and-go container has leaked all over the place.
Do a little research before purchasing your storage containers, and even
do your own test by shaking the container for several minutes and checking
if it leaks. If you commute to work by train, bus, or car, this will simulate the
everyday conditions your container will have to endure.
Microwave-, Dishwasher-, and Freezer-safe: Some of the meals you’ll
tote to work will need to be reheated. As such, I recommend finding
containers that can go from freezer to microwave. Also, if you’re looking to
shave off even more time from cleanup, purchase containers that go right
in the dishwasher (many will recommend using the top rack only).
A few brands I recommend include:
Ball jars: Glass mason jars can be frozen, refrigerated, and tossed in
the dishwasher. Ball makes different-size jars and sells a small storage
unit for 12 (1-quart) jars.
Cook Pro: This inexpensive brand has click-and-lock airtight lids that
nest for easy storage. They’re freezer-, microwave-, and dishwasher-
safe and come in a variety of shapes and sizes. They’re also sold at
stores like Walmart and Amazon.com and are less expensive than other
similar brands.
Snapware by Pyrex: You can cook, store, and reheat (in the
microwave or oven) all in the same glass container. The airtight lid
snaps in place, is leakproof, and is easy to open and close. The
containers are easily stackable and BPA-free.
OXO LockTop containers: One of my longtime favorite brands, these
won’t let you down when it comes to meal prepping. The LockTop
containers are leakproof, airtight, stackable, and BPA-free. They also
resist warping and staining and are safe for freezers, microwaves, and
dishwashers. They cost a little more than other brands, but will stay
around for a long time.
Kitchen Equipment
To be ready for meal prepping, you need to be armed with the right
supplies. Start with the “must-have” list and move on to the “nice-to-have”
supplies once you get started. It won’t take long to figure out what works
best for you.
MUST-HAVE SUPPLIES
Baking sheet: From roasting vegetables to toasting granola to baking
whole-grain pizza, baking sheets will serve as an all-purpose cooking
vessel in your kitchen. They’re lightweight, inexpensive, and durable. Make
sure your kitchen is stocked with at least two.
Cast iron pan: Although it takes a bit longer to heat, a cast iron pan is very
versatile and can be used to cook an array of dishes like steak and grain-
based dishes. It’s great to use on the stove and in the oven. Cast iron is
reliable, long-lasting, ruggedly handsome, and easy to maintain.
Sauté pan: A 12-inch, straight-sided sauté pan has a larger bottom surface
area and better protects against splattering. There’s also lots of room for
making double batches, and it can easily be transferred to the oven.
Muffin tins: Muffin tins aren’t just for muffins. I like to use them to cook
other dishes like mini quiches and meatballs. I recommend getting one
regular and one mini tray. It’s always nice to mix and match the sizes for
meals and snacks.
Blender: You don’t need to invest hundreds of dollars in a fancy blender.
You’ll get a lot of use out of your blender when making smoothies, sauces,
and dips (like hummus). When cleaning your blender, make sure to take it
apart entirely so you can clean the blender blades properly.
Measuring cups and spoons: Portion control is essential when eating
healthy. If you overpour oil, for example, it can add hundreds of
unnecessary calories to a recipe, as 1 tablespoon of any oil contains 120
calories. The same goes for baked goods—if a recipe calls for ¼ cup of
chopped nuts, measure it out so you don’t end up adding hundreds of extra
calories to the dish.
NICE-TO-HAVE SUPPLIES
Slow cooker: A slow cooker will change your life! Purchase a larger-size
one (8-quart, or bigger) that can be used for double (or even triple) batches
of chili, soup, and chicken or beef dishes, which can be frozen for later. I
recently purchased an inexpensive slow cooker (no bells or whistles on this
one) and can’t believe how little work is involved to make a tasty meal.
Mixing bowls: Many recipes call for mixing batters or ingredients. I
recommend a set of mixing bowls that have nonslip bottoms, solid
construction, and nontoxic lids. Dishwasher- and freezer-safe is a plus.
Although many mixing bowl sets can be expensive, shop around and you
can find a good set for a good price.
Good utensils: If your cooking utensils need an update, once you get into
the swing of things with meal prepping, you’ll want to update these kitchen
tool essentials. Purchase a spatula, a few wooden spoons (they’re usually
sold in packs), and a ladle. If you have a nonstick pan, opt for a plastic or
silicon-coated spatula to avoid damaging the pan’s surface.
Cutting board: Plastic cutting boards are inexpensive and are dishwasher-
safe. Bamboo and wooden cutting boards must be washed by hand and
tend to warp a little quicker. If any cutting board ends up with nicks and
grooves from lots of use, it should be replaced immediately. The grooves
can harbor microorganisms, which can end up in your food.
Good set of knives: You don’t need to spend hundreds of dollars on a
new set of knives, but a good chef’s knife and paring knife can make meal
prepping go that much more smoothly. The chef’s knife is perfect for slicing
meat, cutting vegetables, and chopping herbs and nuts. A paring knife is
perfect for smaller tasks like peeling potatoes, seeding peppers, or
segmenting orange slices.
Meal Prep Sunday

For many, Sunday makes the most sense as a meal prep day. If you can
get your meal planning done on Saturday or even Sunday morning, you’ll
have the rest of the day to organize a week’s worth of meals. If your time
on a particular weekend is limited, that’s where the slow cooker comes in
handy. Pop the ingredients in the slow cooker before heading out, and
voilà, your meal will be done when you walk in the door. If Sundays aren’t
your ideal prep day, then figure out which day works best for you. When I
used to work the weekend shift as a clinical dietitian, Tuesdays were my
day off and the days I used to go food shopping and prep my meals.
Meal prepping will take about 4 or 5 hours, depending on how efficient
you are. To save time, organize your meals on Saturday (and write them
down!) and go food shopping. That should shave off at least an hour from
the actual time you spend preparing your meals.
For the first few weeks, start slowly. Perhaps only make lunches or
dinners for the week so you can get a feel of the timing and work involved. I
started with lunches because I found myself dropping at least $10 a day at
work and wanted to save money. If you tend to order pizza or go to the
drive-through on certain nights of the week, then meal prep for those nights
during the first few weeks. If a certain dish eats up your busy weeknight
time, that’s the dish to prepare ahead of time.
Here is what a sample meal prep day looks like, but what you do
depends on the dishes being made. As always, adjust the following to
make it your own:
Meal planning: Every week, select the meal you will prep for. Write down
the variations of the meals and when you’ll be eating them. For example, if
you plan on making the Spicy Tuna with Edamame, write down if you’ll be
eating it over a bed of greens or stuffed into a whole-wheat pita. You’ll need
to add the salad greens, pita, or both to your shopping list. I do my meal
planning on Friday or Saturday.
APPROXIMATE TIME: 30 MINUTES
Go shopping: Once you select and organize your meals, create a

shopping list. Review the ingredients needed for each recipe and compare
them to what you already have in your pantry or refrigerator. Make sure to
write out measurements of expensive ingredients, like beef or chicken. It’s
sometimes cheaper to order the exact amount from the butcher counter as
opposed to picking it up prepackaged. If you do purchase your meat in
bulk, you can divide it as needed for each recipe, which is also more cost
efficient.
APPROXIMATE TIME: 1 HOUR
Store ingredients: If you go shopping on a day or two before your meal

prep day, make sure to immediately store your food in the refrigerator or
freezer. Meats, fish, or chicken that will be used within the next 48 hours
should be portioned and stored in the refrigerator. The remaining raw
proteins should be properly labeled and stored in the freezer. If you’re
shopping the same day you’re prepping food, place cold items in the
refrigerator to maintain their temperature until you start your meal prep.
Prep ingredients: The trick is to have all the ingredients prepped and
measured, so when the recipe calls for it there isn’t much to do except add
it in. That’s exactly what you’re trying to accomplish here—to make cooking
go as smoothly as possible. Take out all the ingredients you’ll need based
on the recipe’s ingredient list. Read each recipe thoroughly, including the
instructions, so you understand each step you need to take. Wash, chop,
dice, mince, zest, or juice any vegetable, fruit, herb, seed, or nut needed.
Marinate any meats, fish, or poultry. Prepare any other ingredients you’ll
need for each recipe so they’re ready to be used.
APPROXIMATE TIME: 30 MINUTES (DEPENDING ON THE RECIPES)
Slow cook: The first recipe to prepare is one in the slow cooker. This is
because the slow cooker takes between 4 and 6 hours to cook the dish.
There isn’t much to do except prep and toss the ingredients inside (okay,
and press the “cook” button), and after that you can move onto another
task.
Prep sauces, dips, and dressings: Hopefully you have a salad or two on
your meal prep list for the week. Salads typically have dressings that are
quick and easy (5 minutes, tops) to whisk together. Salad dressings can
last 2 weeks, so make them as 1-cup portions so they last a while. The
same goes for salsa, hummus, chimichurri, and other sauces and dips.
These are easy-to-make recipes that are ready within 10 to 15 minutes and
require no or minimal cooking.
Cook ingredients: Another step in meal prep is cooking the separate

ingredients needed for a recipe. This could be roasting or steaming
vegetables, cooking starches like brown rice or quinoa, or toasting nuts or
seeds. You want all parts of the dish to be ready before the dish is put
together.
APPROXIMATE TIME: 1 HOUR (DEPENDING ON HOW MUCH COOKING NEEDS TO
BE DONE)
Put it together: Once you have all the components of the dish prepped
and cooked, it’s time to put it all together. Toss them together to make the
dish, or put the meal together by cooking the components together to make
it, like a stir-fry. What you combine depends on the recipe you’re making.
APPROXIMATE TIME: 1 HOUR (DEPENDING ON HOW MUCH COOKING NEEDS TO
BE DONE)
Box it up: Once the dish is complete, divide it into portions for the
refrigerator or freezer. For a dish like meatballs, you may decide to divide it
into two large containers, one for the refrigerator and one for the freezer. If
you’re planning on bringing a 4-ounce serving of Lemony Chicken Breasts
with a side of quinoa to work, then pack those two items together in a
single container. If you made muffins or quiches, wrap them individually so
you can grab and go. Portion out spiced nuts or popcorn for easy-to-grab
snack packs for work. Sometimes you won’t be cooking the dish until right
before you eat it, like an egg scramble or smoothie, but you can still
package the ingredients together so they’re ready to go.
The Art of Storage

One of the most common questions I get is: How long can certain foods be
stored in the refrigerator, freezer, or pantry? Here are the guidelines to
follow to make sure your food maintains the highest quality possible.
ORGANIZE YOUR REFRIGERATOR, FREEZER, AND PANTRY
I recommend organizing your refrigerator at least weekly. Clean any spills

immediately and read the recommended use-by dates so you can use
those ingredients before they spoil.
Organize your freezer at least every few weeks so you know what’s
inside. Stack the meals in an organized way so you can easily grab what
you need.
Once a month, organize your pantry. If you have a few packages or
cans of the same item, place the one with the soonest use-by date in front
so you use it first. This can help ensure that the foods don’t spoil.
SMART LABELING
It’s tough to always tell what’s in a container or to remember when you
froze it. Labeling takes away the guesswork. Label each container with the
food item and the date you should eat it by. The chart here can help you
label your foods with the correct use-by dates.
REFRIGERATOR AND FREEZER BASICS

There are basic guidelines to follow for storing food in your refrigerator and
freezer. Food lasts longer in the freezer, but it can still spoil if it’s left in
there for too long.
Place perishable foods in the refrigerator and freezer as soon as you
get home: Follow the “2-hour rule,” which says that perishable foods
should not be left outside the refrigerator or freezer for over 2 hours. If the
temperature in your kitchen is above 90ºF, food should not be left out at
room temperature for over 1 hour.
Don’t crowd the refrigerator and freezer: Air needs to circulate in the
refrigerator and freezer units in order to maintain the proper temperature.
Do not line shelves with aluminum or anything else that will cut off proper
air circulation.
Maintain proper temperatures: Your refrigerator should be set at a
maximum of 41ºF and the freezer should keep everything frozen and be set
around 0ºF. You can purchase affordable thermometers to double check if
your units are set at the correct temperatures.
When in doubt, toss it out: Be on the lookout for foods that spoil. Be
aware of signs of spoilage like bad odors and slimy foods. Mold isn’t
necessarily a health threat, but it can cause the food’s flavors to be off.
Store foods properly in the refrigerator: Raw foods like raw chicken and
fish should be stored on the bottom of the refrigerator, wrapped to catch
any juices. Ready-to-eat foods like cooked dishes and fresh food like
produce and yogurt should be stored above the raw food. This will help
prevent cross-contamination and potential foodborne illnesses.
THAWING AND REHEATING

When the food you prep and cook moves into the refrigerator or freezer
before your mouth, it’s important to know how to thaw and properly reheat
food. Below are the guidelines for thawing and reheating properly.
How to Thaw Safely

You can thaw raw proteins like meat, poultry, and fish in several ways.
First, you can place it in the refrigerator the night before. For a whole turkey
or chicken you will need 2 to 3 days in the refrigerator for proper thawing.
Smaller items, like frozen shrimp, can be run under cool water for 1 to 2
hours. Make sure there are no dishes in the sink when thawing food in this
manner. You can also thaw frozen raw proteins in the microwave. However,
because you get an uneven distribution of heat, some of the meats or fish
may start to cook. If you do use the microwave to thaw, it is recommended
to cook the food right away.
For cooked meals, you can use the same methods mentioned above.
Thawing in the refrigerator is best since the food is at a safe temperature
the entire time. After the food is thawed completely, it can be stored in the
refrigerator for 3 to 4 days. The internal temperature of any reheated food
should reach 165ºF and should be measured with a thermometer placed in
the thickest part of the dish.
FREEZER STAPLES FOR YOUR

BUSIEST WEEKS
Sometimes you won’t have time to prep on Sunday (or any days
of the week). For these unavoidable situations, I recommend
having these five staples previously prepped and frozen. Once
thawed, they can be used to prepare a quick meal.
QUINOA
This whole grain contains a whopping 8 grams of protein and 5
grams of fiber per cooked cup. It’s also brimming with numerous
B vitamins, zinc, potassium, folate, and selenium, along with 15
percent of the recommended daily amount of iron. It can be
enjoyed hot or cold. Pair with:
• Beans and sautéed greens (such as spinach) in a “power
bowl”
• A green salad—spoon over the greens
BEANS
Beans are an excellent source of fiber, providing about 7.5
grams per ½ cup. Fiber helps keep you feeling full for longer so
you won’t be hungry right after you eat. Pair with:
• Shredded mozzarella cheese in a whole-wheat quesadilla
• A burrito filled with scrambled eggs, cheese, and salsa
FROZEN BERRIES
Strawberries, blueberries, and raspberries are brimming with
anthocyanins, one of the most powerful anti-inflammatory
antioxidants. Purchase packaged frozen berries with no added
sugar. You can use them frozen or thawed in many dishes
including:
• Frozen in a Greek yogurt smoothie
• Thawed in parfaits or a bowl of oatmeal
FROZEN VEGETABLES
Some weeks you just can’t make it to the market to buy fresh
vegetables. That’s when frozen veggies come in handy.
Purchase frozen vegetables without added butter or sauces.
The only ingredient on the package should be the name of the
vegetables. My favorites include string beans, broccoli, and
spinach. Pair with (thaw the vegetables first):
• A vegetable omelet
• A chicken or beef stir-fry
FISH FILLET
Small fillets of fish like cod and tuna can be cooked from frozen
packages. Package frozen fish into 5-ounce portions and store
so you can easily remove them from the freezer. You can bake
or sauté these fillets with a touch of olive oil, lemon juice, salt,
and pepper for a quick meal. Pair with:
• A tossed salad
• Sautéed spinach and quinoa
FRIDGE FREEZER
Salads: egg salad, DOES NOT FREEZE
tuna salad, chicken 3 TO 5 DAYS
WELL
salad, pasta salad
Hamburger,
meatloaf, and other
1 TO 2 DAYS 3 TO 4 MONTHS
dishes made with
ground meat (raw)
Steaks: beef, pork,

lamb (raw)
Chops: beef, pork,

lamb (raw)
Roasts: beef, pork,

lamb (raw)
Whole chicken or
1 TO 2 DAYS 1 YEAR
turkey (raw)
Pieces: chicken or
1 TO 2 DAYS 9 MONTHS
turkey (raw)
Soups and stews

with vegetables and 3 TO 4 DAYS 2 TO 3 MONTHS
meat
Pizza 3 TO 4 DAYS 1 TO 2 MONTHS
Beef, lamb, pork, or

chicken (cooked)
*Chart based on FoodSafety.gov
WHAT NOT TO DO
When I was a teenager, I remember my mom leaving raw meat on the
counter overnight to thaw. The next morning, it was gone. Our German
shepherd ate like a king that night (ironically, his name was King). If you
have pets, the last thing you want to do is thaw on the countertop
overnight. Also, thawing at room temperature allows bacteria to grow and
thrive and is mighty messy to clean up.
About the Meal Plans and Recipes

While the desire to consistently eat healthy food is common with those who
want to meal prep, there are often other specific goals that accompany it.
This book offers three different meal plans to support different goals.
Clean Eating: This meal plan is for folks looking to eat more wholesome
and less processed food. Included here are a variety of whole grains, fruits,
vegetables, lean protein, dairy, and healthy fats. Items like tomato sauce,
dressings, and muffins are made from scratch so you can better control the
ingredients.
Weight Loss: For those looking to lose weight, this meal plan emphasizes
calorie-controlled meals, with recipes that include a measurable portion
size. This plan also emphasizes regular physical activity. (Note: Always
speak to your physician before starting any exercise program.)
Muscle Building: This meal plan is for anyone looking to build muscle and
get lean. The plan includes a combination of fat and carbs for energy and
protein to help maintain and repair muscles.
These meal plans do not correspond to breakfast, lunch, and dinner.
Rather they focus on making a variety of meals over the course of a day so
you can choose when to eat. The recipes are all prepared with fresh,
minimally processed ingredients that you can find at your local grocery
store. All recipes include detailed nutrition information and measurable
portion sizes.
2 MEAL PLANS
MEAL PREPPING IS A GREAT STRATEGY to

support your meal goals for clean eating,
weight loss, and muscle building. The
meal plans in this chapter are not
intended to dictate what you should eat
for every meal during every day of the
week. Rather, they provide guidance on
how to kick-start your meal prep for your
specific goals.
Each meal plan has its own shopping
list of perishable foods for both weeks.
Nonperishable items (those stored in
your pantry) are listed before the weekly
meal plans.
Each meal plan offers two different
Sunday prep days. Each prep day should
generate five to six meals plus one
prepared snack. For example, your prep
may result in two breakfasts, four
lunches/dinners, and one prepared
snack. The meal plans also include prep
for no-cook snacks for the week, like
hummus, fruit salad, or trail mix. Happy
prepping!
CLEAN EATING
Clean eating is about eating wholesome foods that don’t
contain a long list of unpronounceable ingredients, additives,
and preservatives. Clean eating means choosing fresh foods
whenever possible or in season, but some canned and frozen
foods are absolutely fine, too. Many foods are processed to
some degree, like cheese and whole-grain bread, but they
come with a boatload of good-for-you nutrients your body needs
to stay healthy. It’s the overly processed foods where most
nutrients are destroyed—think of potato chips compared to a
baked potato where, during processing, much of the potassium
and vitamin C are destroyed. The good news is that most highly
processed packaged foods are also those you can easily make
at home. Why buy salad dressing when you can easily whip up
a batch in a matter of minutes with full control over the
ingredients? The same goes for granola, trail mix, salsa,
hummus, and sauces.
On this plan, you’ll be eating well-balanced meals from a
variety of food groups, including fruits, vegetables, lean protein
(lean meat, eggs, fish, chicken, beans, lentils), low- and nonfat
dairy, whole grains, and healthy fats (oils, avocado). You will
find minimally processed canned and frozen foods—like canned
black beans that have reduced or no-added salt, or frozen fruit
with no added sugar. These types of foods can fit into your
clean eating plan, and to help your selections I always note
what to look for on the package ingredient list when purchasing
them.
If you’re following a clean eating plan and want to maintain
your current weight, aim for 2,000 calories per day if you’re
male and 1,800 calories per day if you’re female. Plan for about
two snacks per day—thinking of them as mini-meals and an
opportunity to take in nutrients you may not be getting enough
of, or that you missed during regular meals. Clean snacks
should be around 150 to 200 calories each and include foods
with fiber (whole grains, fruits, and vegetables), calcium (milk,
yogurt, and cheese), or potassium (fruits and vegetables). If
your snacks don’t contain much fiber, then adding a lean protein
(like an egg or a little nut butter) helps keep you satisfied for
longer. A good time to add a snack into your diet is when you
go for a 5-hour or longer stretch without food. You may need to
up your number of snacks to three per day, if you have
particularly long stretches between meals, or go down to one
snack if you feel you’re eating too much food, and you’re not
hungry enough for a snack.
CLEAN EATING PANTRY

• 100% maple syrup
• Applesauce (unsweetened)
• Baking powder
• Baking soda
• Beef broth, low-sodium
• Black pepper, freshly ground
• Chicken broth, low-sodium
• Chili powder
• Chocolate chips, dark
• Cinnamon, ground
• Cocoa powder, unsweetened
• Cooking spray
• Cornstarch
• Cumin, ground
• Flour, unbleached all-purpose
• Flour, whole-wheat
• Garlic powder
• Honey
• Mustard, Dijon
• Nutmeg, ground
• Oil, canola or safflower
• Oil, toasted sesame seed
• Olive oil
• Olive oil, extra-virgin
• Onion powder
• Peanut butter, natural
• Rice vinegar, unseasoned
• Rosemary, dried
• Salt, table
• Sea salt
• Soy sauce, reduced-sodium
• Sriracha
• Sugar, brown
• Sugar, granulated
• Vanilla extract
• Vegetable broth, low-sodium
• Vinegar, white balsamic
• Worcestershire sauce
CLEAN EATING MEAL PLAN # 1

RECIPE 1: SLOW-COOKER WHITE CHICKEN CHILI
Here Makes 4 servings Prep time: 15 minutes Store:
Allow the chili to cool for 1 to 2 hours. Once cooled, store in
resealable containers for up to 1 week.
RECIPE 2: TART CHERRY–ALMOND BREAKFAST

COOKIES
Here Makes 16 cookies Prep time: 15 minutes Store:
Store half the cookies in a resealable glass or plastic container
for up to 5 days at room temperature. Individually package each
remaining cookie in separate resealable plastic bags labeled
with the use-by date of up to 2 months, and freeze.
Alternatively, wrap each cookie in plastic wrap.
RECIPE 3: BLACKBERRY-LEMON OVERNIGHT OATS

Here Makes 1 serving Prep time: 10 minutes Store:
Store sealed in a glass jar in the refrigerator for up to 3 days.
Eat cold or warm.
RECIPE 4: GRILLED ASIAN STEAK SALAD

Store the four individual salad containers in the refrigerator for
up to 5 days. When ready to eat, top each with 1½ tablespoons
of dressing. Alternatively, the dressing can be placed at the
bottom of a Mason jar and then topped with the steak salad.
Refrigerate for up to 5 days and shake the jar to evenly coat the
salad before eating.
RECIPE 5: SOY-SESAME DRESSING

Store the dressing in a resealable container in the refrigerator
for up to 2 weeks.
RECIPE 6: ROASTED TROUT WITH GREEN OLIVE

TAPENADE
Place cooled fish in a resealable container in the refrigerator for
up to 5 days.
RECIPE 7: GREEN OLIVE TAPENADE

Here Makes 1½ cups Prep time: 10 minutes Store:
Place the tapenade in a resealable container in the refrigerator
for up to 5 days.
RECIPE 8: HONEY RICOTTA WITH STRAWBERRIES

Place the honey ricotta and strawberries in separate resealable
containers in the refrigerator for up to 5 days.
RECIPE 9: HOMEMADE TRAIL MIX

Store the trail mix in a resealable container at room temperature
for up to 1 month.
RECIPE 10: WHITE CHICKEN CHILI AND SPINACH

QUESADILLAS
Place cooled quesadillas in a resealable container, or
individually wrapped with plastic or foil, in the refrigerator for up
to 1 week.
Clean Eating Meal Plan # 1
SHOPPING LIST
PANTRY
• See here
FRUIT
• ½ cup blackberries
• 3 lemons
• 3 cups strawberries
• 10 dried apricots
• 1¼ cups dried tart cherries
VEGETABLES, HERBS, AND SPICES
• 1 carrot
• 1 (14-ounce) bag frozen corn kernels
• 1 medium cucumber
• 1 (9-ounce) package spring mixed greens, or other mixed
greens
• 3 garlic cloves
• 1 large yellow onion
• 1 cup fresh parsley
• 1 bunch fresh rosemary
• 2 cups baby spinach leaves
• 1 cup cherry tomatoes
PROTEIN
• 2 eggs
• 1 pound flank or skirt steak
• 4 (5-ounce) fillets rainbow trout
• 1 pound skinless, boneless chicken tenders
GRAINS
• 1 cup old-fashioned oats
• ½ cup rolled oats
• 4 (10-inch) whole-wheat tortillas
DAIRY
• 1 cup shredded low-salt Cheddar cheese
• ½ cup nonfat plain Greek yogurt
• ⅔ cup nonfat milk
• 1 cup low-fat milk
• 1 cup part-skim ricotta cheese
• ¼ cup reduced-fat sour cream
LEGUMES
• 2 (15-ounce) cans low-sodium great northern beans
NUTS AND SEEDS
• 1½ cups raw unsalted almonds
• ¼ cup unsalted cashews
• 2 tablespoons unsalted sunflower seeds
OTHER
• ¼ cup capers
• 2 (8-ounce) cans chile peppers
• 1 (6-ounce) can pitted green olives
MEAL PREP DAY

Start with the Slow-Cooker White Chicken Chili. Add the first
nine ingredients into the slow cooker and cook on high for 4
hours.
Next, prepare the Tart Cherry–Almond Breakfast Cookies.
Preheat the oven to 350°F. Line two baking sheets with
parchment paper, and coat the paper with cooking spray. Mix
the dry mixture in one bowl and the wet mixture in another. Add
the dry mixture to the wet and stir to combine. Fold in the
cherries and almonds, making sure to evenly distribute them
throughout the batter. For each cookie, drop 2 tablespoons of
batter onto the prepared sheet pans. Bake for 15 to 20 minutes
and allow 5 minutes for the cookies to cool. Store half the
cookies in a resealable container at room temperature.
Individually wrap the remaining half of the breakfast cookies
and freeze.
While the cookies are baking, prepare the Blackberry-Lemon
Overnight Oats. Combine the first three ingredients in a Mason
jar, seal, and store overnight in the refrigerator. Zest the lemon
and measure the blackberries. Store in the refrigerator until the
oats are ready to be eaten.
Next, prepare the Grilled Asian Steak Salad. Prepare the Soy-
Sesame Dressing. Marinate the steak in ¼ cup of the dressing
in the refrigerator for at least 30 minutes. Prep the vegetables
for the salad while the steak marinates and preheat the grill.
Grill the steak for 3 to 5 minutes on each side. Allow to rest for
10 minutes and then thinly slice and separate into 4 (4-ounce)
portions. Store the salad and dressing in separate containers in
the refrigerator.
Prepare the Roasted Trout with Green Olive Tapenade.
Preheat the oven to 400°F. Coat a baking sheet with cooking
spray. Evenly spread the rosemary across the pan. Place the
fish, skin-side down, on the rosemary. Coat the top of the fish
with cooking spray. Roast the fish for 10 minutes. Let the fish
cool before dividing and storing it in four resealable containers
in the refrigerator. While the fish is roasting, prepare the Green
Olive Tapenade by blending the ingredients in a food processor
or blender. Store the tapenade in the refrigerator.
Next, work on the Honey Ricotta with Strawberries. In a small
bowl, combine the honey and ricotta. Slice the strawberries and
chop the nuts. Assemble each snack in four resealable
containers and store in the refrigerator.
Prepare the Homemade Trail Mix. Measure out the ingredients
in a resealable container or plastic bag and store at room
temperature.
When the slow cooker chili is done, whisk the milk and
cornstarch in a small bowl and stir into the chili until thoroughly
combined. Let sit until the chili has thickened, 2 to 3 minutes.
Once the chili is cooled, store in four single-serve containers in
the refrigerator.
Prepare the White Chicken Chili and Spinach Quesadillas.
In a medium skillet, heat 3 cups of the Slow-Cooker White
Chicken Chili. Cook until the chili is bubbling, then lower the
heat and add the spinach. Cook until the spinach is wilted,
about 2 minutes. Place 1 tortilla on a flat surface and top it with
¼ cup of shredded cheese. Top with half of the chili mixture and
followed by another ¼ cup of shredded cheese. Top with
another tortilla.
Coat a large skillet with cooking spray and place over medium
heat. Carefully add the quesadilla to the pan and cook for about
3 minutes on each side, until the tortillas are crisp and golden
brown. Create and cook the second quesadilla. Cut each
quesadilla into four quarters. Once cooled, store two quarters in
each of four resealable containers or in aluminum foil in the
refrigerator.
CLEAN EATING MEAL PLAN # 2

RECIPE 1: SLOW-COOKER THREE-BEAN CHILI
Allow the chili to cool for 1 to 2 hours. Once cooled, store in
resealable containers for up to 1 week.
RECIPE 2: EASY TRICOLORED PEPPER STEAK

Place the cooled pepper steak with the sauce in four resealable
containers for up to 1 week.
RECIPE 3: FRUIT SALAD WITH MINT

Store the fruit salad in resealable containers in the refrigerator
for up to 5 days.
RECIPE 4: HAWAIIAN CHICKEN SKEWERS

Cool the skewers to room temperature. Take 2 skewers,
remove the pieces using a fork, put in a resealable container,
and top with 4 teaspoons of the coconut mixture. Store in the
refrigerator for up to 1 week.
RECIPE 5: CHOCOLATE ENERGY BALLS

Here Makes 12 balls Prep time: 15 minutes Store:
Store the balls in a resealable container in the refrigerator for up
to 1 week.
RECIPE 6: WHITE BALSAMIC VINAIGRETTE

Store the dressing in a resealable container in the refrigerator
for up to 1 month.
RECIPE 7: WHOLE-GRAIN PANCAKES WITH SPICED

GREEK YOGURT SAUCE
Store the pancakes and yogurt sauce in separate sealed
containers in the refrigerator for up to 1 week.
RECIPE 8: LIGHTER PANZANELLA SALAD

Store the salad in one large resealable container or four
individual resealable containers in the refrigerator for up to 5
days. Store the dressing in a separate resealable container.
RECIPE 9: ZIPPY’S SHAKSHUKA

Divide the shakshuka into six individual resealable containers,
including one egg per container and topped with sauce. Store in
the refrigerator for up to 5 days.

SHOPPING LIST
PANTRY
• See here
FRUIT
• 1 cup blueberries, blackberries, or raspberries
• ½ cantaloupe
• 8 pitted dates
• 2 limes
• ¼ cup freshly squeezed orange juice
• 1 pineapple
• ¼ cup fresh basil leaves
• 2 green bell peppers
• 1 red bell pepper
• 1 yellow or orange bell pepper
• 2 tablespoons chopped fresh chives
• 1 tablespoon chopped fresh cilantro
• 1 medium cucumber
• 1 (2-inch) piece fresh ginger
• 4 garlic cloves
• 2 tablespoons chopped fresh mint
• 1 small red onion
• 3 medium yellow onions
• 4 cups shredded romaine lettuce
• 4 cups cherry tomatoes
PROTEIN
• 1½ pounds skinless, boneless chicken breast
• 8 large eggs
• 1 pound beef sirloin steak
GRAINS
• 4 slices 100% whole-wheat bread
DAIRY
• 2½ cups nonfat plain Greek yogurt
• 1 cup low-fat milk
• 4 ounces part-skim mozzarella cheese
NUTS AND SEEDS
• ½ cup unsalted sunflower seeds
OTHER
• 2 (15-ounce) cans reduced-sodium black beans, drained and
rinsed
• 1 (15-ounce) can reduced-sodium cannellini beans, drained
and rinsed
• 1 (13.5-ounce) can light coconut milk
• 1 (15-ounce) can reduced-sodium kidney beans, drained
and rinsed
• 2 (28-ounce) cans crushed tomatoes
MEAL PREP DAY

Start with the Slow-Cooker Three-Bean Chili. Add all the
ingredients to the slow cooker. Cover and cook on low for 8
hours.
Next make the Easy Tricolored Pepper Steak. Prepare the
vegetables and slice the steak. In a medium bowl, add the
marinade and steak and toss to evenly coat. Heat the oil in a
medium skillet over medium heat. Add the steak strips and
brown, about 6 minutes per side. Add 1¼ cups beef broth to the
skillet and bring it to a boil. Lower the heat and simmer,
covered, until the meat is softened and cooked through, about
30 minutes. Add the onion and peppers and continue
simmering, covered, for an additional 5 minutes.
While the steak is cooking, prepare the Fruit Salad with Mint.
Slice all the fruit and put in a large bowl. Chop the mint. In a
small bowl, whisk together the dressing. Pour the dressing over
the fruit and toss to combine. Store the fruit salad in four
resealable containers in the refrigerator for up to 5 days.
Check on the steak. When it is several minutes from being
done, in a small bowl, whisk together the remaining ¼ cup of
beef broth with the cornstarch. Stir this into the beef mixture
until the broth thickens. Store the cooled pepper steak with the
sauce in four resealable containers for up to 1 week.
Next make the marinade for the Hawaiian Chicken Skewers.
Grate the ginger, chop the chives, slice the pineapple, and cut
the chicken. In a medium bowl, whisk together the ingredients
for the marinade. Add 1 cup of the marinade and the chicken to
a bowl and toss to evenly coat. Cover and refrigerate for at
least 30 minutes.
While the chicken marinates, make the Chocolate Energy
Balls. Line a medium container with parchment paper. Pulse
the ingredients in a blender. Using clean hands, form the batter
into 12 (2-inch) balls and place them in the prepared container.
Cover and refrigerate.
Next prepare the White Balsamic Vinaigrette. In a small bowl,
whisk together all the ingredients except the olive oil. Slowly
drizzle in the olive oil while whisking vigorously to emulsify the
dressing. Store in a resealable container in the refrigerator.
Preheat the oven to 375°F and coat a baking sheet with
cooking spray. To assemble the Hawaiian Chicken Skewers,
thread a piece of chicken, followed by a cherry tomato, and
then a pineapple chunk. Repeat the sequence on the same
skewer. Continue threading the remaining skewers in the same
order. Discard the used chicken marinade. Place the skewers
on the prepared baking sheet in a single layer. Bake for 20
minutes.
While the chicken skewers are baking, heat the remaining
marinade in a small saucepan over medium-low heat until
bubbling, about 5 minutes. Turn off the heat.
While the marinade is heating, prepare the yogurt sauce for the
Whole-Grain Pancakes with Spiced Greek Yogurt Sauce.
Place the yogurt sauce ingredients in a small bowl and stir to
combine. Store in a resealable container in the refrigerator.
Allow the chicken skewers to cool to room temperature. Take 2
skewers, remove the pieces using a fork, and put in a
resealable container. Top the chicken, tomatoes, and pineapple
with 1⅓ tablespoons of the thickened marinade.
Next prepare the Whole-Grain Pancakes. In a medium bowl,
sift together the dry ingredients. In a separate medium bowl,
combine the wet ingredients. Add the flour mixture to the wet
ingredients and stir gently to combine. Coat a griddle or large
skillet with cooking spray and place over medium heat. When
hot, scoop ¼ cup of batter onto the griddle, leaving room
between the pancakes. Cook until the top is bubbly and the
edges are set, about 2 minutes. Flip the pancakes over and
cook for another 2 minutes until golden and crisp. Repeat with
the remaining batter. Store the pancakes and yogurt sauce in
separate resealable containers in the refrigerator.
Make the homemade croutons for the Lighter Panzanella
Salad. Preheat the oven to 325°F. Coat a baking sheet with
cooking spray. Put the cubed bread in a medium bowl. In a
small bowl, whisk together the oil mixture. Drizzle the oil mixture
over the bread and toss to combine. Place bread cubes on the
baking sheet in a single layer. Bake for 8 to 10 minutes.
While the croutons are baking, prepare the salad. Slice the
vegetables, basil, and cheese. When the croutons are done,
remove the baking sheet from the oven and set aside to cool for
10 minutes. Toss the croutons with the salad. Divide into four
resealable containers and store in the refrigerator.
Finally, make Zippy’s Shakshuka. Slice the vegetables and
chop the cilantro. In a large sauté pan over medium heat, heat
the olive oil until shimmering. Add the onions and bell pepper
and sauté for about 5 minutes. Add the garlic and sauté 1
minute more. Add the canned tomatoes, cilantro, salt, black
pepper, and sriracha, and stir to combine. Raise the heat to
medium-high and bring the mixture to a boil, then reduce the
heat to medium-low. Cover the pan and cook for an additional
10 minutes to allow the flavors to blend.
Break 1 egg into a wine glass. Gently pour the egg into the
outer edge of the sauté pan. Repeat with the remaining 5 eggs
until a circle is formed with the eggs in the outer edge of the
pan. Reduce the heat to low, cover the pan, and cook until the
eggs are poached, about 6 minutes. Divide the shakshuka into
six individual resealable containers, including one egg per
container topped with sauce. Refrigerate.
Once the chili is cooled, store in six individual resealable
containers in the refrigerator.
WEIGHT LOSS
Meal prepping can play a huge role in a successful weight-loss
plan. You want to be prepared for lunch and dinner every day
so you don’t run to the corner pizzeria on your way home from
work and so you can avoid the oversized muffins when you’re
hungry in the morning. When you’re armed with healthy, low-
calorie tasty foods, it makes losing weight much easier. Meal
prepping allows for portion-controlled meals that focus on fruits,
vegetables, grains, lean proteins, low-fat and nonfat dairy, and
healthy fats.
According to the National Institutes of Health (NIH), a safe
rate of weight loss is 1 to 2 pounds per week. This allows for
weight loss at a steady pace so your body can adjust to the
changes and keep the weight off. In addition to keeping calories
low, starting or increasing a regular exercise program is highly
encouraged. Always consult your doctor before starting a new
exercise program. A minimum of 30 minutes most days of the
week is encouraged, and if you can get it up to 45 minutes,
that’s even better! Walking is always a great place to start. I
started playing tennis eight years ago and now I am ranked a
3.5 in the US Tennis Association (USTA) and play on numerous
competitive leagues!
The calories recommended for weight loss do vary from
person to person, but start with 1,600 calories for a woman and
1,800 calories for a man. If you feel you’re not losing weight
after a few weeks, you can cut back on calories by 100 or 200 a
day. Do not go lower than 1,000 calories per day as it is not a
safe amount. Eating too few calories won’t provide your body
with enough food to get the nutrients it needs to stay healthy
and feeling good.
During the day you should eat three small meals (about 350
to 500 calories each) and include one snack of about 125 to
150 calories. The snack should be added when you go for a 5-
hour or longer stretch during the day without food. You should
not feel hungry on this weight-loss plan, and if you do, make
sure you’re including plenty of fruits, vegetables, whole grains,
and lean protein to meet the calories listed. Those foods
contain either fiber and/or protein that will help keep you feeling
satisfied, so don’t skimp on them!
WEIGHT LOSS PANTRY

• Baking powder
• Baking soda
• Basil, dried
• Bay leaves
• Beef broth, low-sodium
• Chili powder
• Chocolate chips, mini dark
• Cooking spray
• Cumin, ground
• Flour, pastry, whole-wheat
• Flour, unbleached all-purpose
• Garlic powder
• Olive oil
• Oregano, dried
• Paprika
• Peanut butter, natural
• Salt
• Sriracha
• Sugar, brown
• Thyme, dried
• Turmeric, ground
• Worcestershire sauce
WEIGHT LOSS MEAL PLAN # 1
RECIPE 1: PEAR-CINNAMON OAT MUFFINS
Here Makes 12 muffins Prep time: 15 minutes Store:
Once completely cooled, individually wrap the muffins in plastic
wrap or in separate freezer-safe containers.
RECIPE 2: LENTIL-BEEF MEATLOAF

Store meatloaf slices in the refrigerator for up to 1 week.
RECIPE 3: SPEEDY TOMATO SAUCE

Here Makes 7 cups Prep time: 15 minutes Store:
Store cooled tomato sauce in a resealable container in the
RECIPE 4: CRUDITÉ WITH HERBED YOGURT DIP

Store in individual resealable containers in the refrigerator for
up to 5 days.
RECIPE 5: FARRO, SARDINES, AND GREENS

Store in a covered container in the refrigerator for up to 3 days.
RECIPE 6: MINI VEGETABLE QUICHES

Here Makes 12 mini quiches Prep time: 15 minutes
Store: Refrigerate the quiches in a resealable container for up
to 5 days.
RECIPE 7: TO-GO SNACK BOXES

Here Makes 3 boxes (each box serves 1) Prep time: 15
minutes Store: Store boxes in the refrigerator for up to 3
days.
RECIPE 8: LIGHTER CREAMED SPINACH
Place the creamed spinach in a large resealable container in
the refrigerator for up to 5 days.
RECIPE 9: TUNA NIÇOISE SALAD

Place each Mason jar serving in the refrigerator for up to 5
days.
Weight Los Meal Plan # 1
SHOPPING LIST
PANTRY
• See here
FRUIT
• 1 apple
• 1 cup seedless grapes
• 1½ lemons
• 1 medium pear
• ¼ cup chopped fresh basil
• 1 red or yellow bell pepper
• 2 cups baby carrots
• 4 celery stalks
• ½ cup chopped cilantro
• 1 cucumber
• 8 garlic cloves
• 1 cup fresh green beans
• 14 ounces button mushrooms
• 2½ medium yellow onions
• ½ medium red onion
• ¼ cup chopped fresh parsley
• 2 small red potatoes
• 1 tablespoon fresh rosemary
• 2 ounces fresh baby spinach
• 1 pound + 5 ounces fresh spinach
• 1 (10-ounce) package frozen chopped spinach
• 1 cup grape tomatoes
PROTEIN
• 1 pound lean (at least 90%) ground beef
• 18 eggs
• 2 (4.5-ounce) cans sardines packed in extra-virgin olive oil
(at least 12 sardines)
• 2 (4-ounce) cans of tuna packed in olive oil
GRAINS
• 6 whole-grain crackers
• ¼ cup oat bran
• 2 tablespoons rolled oats
• 1 cup farro
• 1 cup whole-wheat panko bread crumbs
DAIRY
• 1 ounce Cheddar cheese, cubed
• 3 tablespoons low-fat plain Greek yogurt
• 2 cups nonfat plain Greek yogurt
• 1 part-skim mozzarella cheese stick
• ¾ cup + 1 teaspoon grated Parmesan cheese
OTHER
• 1 (15-ounce) can low-sodium lentils, drained and rinsed
• 1 (6-ounce) can tomato paste
MEAL PREP DAY

Start with the Pear-Cinnamon Oat Muffins. Preheat the oven
to 375°F and coat a muffin tin with cooking spray. Chop the
pear. In a medium bowl, sift together the dry ingredients. In a
large bowl, combine the wet ingredients. Add the dry
ingredients to the wet ones and stir to combine. Fold in the
pear. Using a ¼ cup scoop, scoop the batter into the prepared
muffin tin. Evenly sprinkle each muffin with the rolled oats. Bake
for 20 minutes.
While muffins are baking, prepare the Lentil-Beef Meatloaf.
Coat a 9-by-5-inch loaf pan with cooking spray. Chop the
mushrooms and cilantro and beat the egg. In a large bowl,
combine the ingredients for the meatloaf. Place the meat
mixture into the loaf pan, making sure the top is even.
Remove the muffins from the oven and allow them to cool in the
tin for 5 minutes, then transfer the muffins to a wire rack to
finish cooling for another 10 minutes. Lower the oven
temperature to 350°F. Wash the muffin tins.
Next make the Speedy Tomato Sauce. Chop the onions and
mince the garlic. In a medium pot over medium heat, heat the
olive oil until it shimmers. Cook the onions for 3 minutes. Add
the garlic and cook an additional 30 seconds. Add the
remaining ingredients and stir to combine. Increase the heat to
high and bring the mixture to a boil, then reduce the heat to
medium-low. Cover the pot and simmer until the flavors
combine, about 15 minutes. Remove the bay leaves.
Top the meatloaf with ¾ cup of tomato sauce. Store the
remaining tomato sauce in a resealable container in the
refrigerator. Bake the meatloaf for 1 hour to 1 hour, 10 minutes.
While the meatloaf is in the oven, make the Crudité with
Herbed Yogurt Dip. Slice the vegetables and chop the herbs.
In a small bowl, mix together the ingredients for the yogurt dip.
Spoon ¼ cup of the yogurt dip into mini resealable containers
with 1¼ cups of the vegetables on the side. Store in the
refrigerator.
Next make the farro for the Farro, Sardines, and Greens. In a
medium pot over high heat, bring the broth to a boil. Stir in the
farro, then reduce the heat to medium-low and simmer for about
30 minutes. Drain off any excess liquid. Cool the farro for about
10 minutes.
Meanwhile, open the sardine cans halfway and pour the oil from
the cans into a medium-size pot placed over medium heat. Add
the garlic and sauté for 1 minute. Add the spinach and cook,
stirring occasionally, for about 10 minutes. Cover the pot with a
lid between stirring the spinach. In each of four resealable
containers, place ½ cup of farro, 3 sardines, and ¾ cup of
spinach. Store in the refrigerator.
Remove the meatloaf from the oven and allow it to cool for 10
minutes. Keep the oven on 350°F. Slice the meatloaf into 8 (1-
inch) slices and store in the refrigerator.
Next make the Mini Vegetable Quiches. Coat a muffin tin with
cooking spray and place liners in each cup. In a medium bowl,
whisk together the eggs and egg whites. Add the Parmesan
cheese, rosemary, salt, and black pepper. In a medium sauté
pan, heat the olive oil over medium heat, and sauté the red
onion and garlic for 1 minute. Add the chopped mushrooms and
continue sautéing for about 5 minutes. Remove the pan from
the heat and allow it to cool, slightly.
Place 1 heaping tablespoon of the mushroom mixture into each
of the muffin cups, and cover with a pinch of chopped spinach.
Evenly pour the egg mixture over each muffin, filling the cup to
the rim. Bake until set, about 25 minutes.
While the quiches are baking, prepare the To-Go Snack
Boxes. Hard-boil 5 eggs (4 will be for the Tuna Niçoise Salad).
Place the eggs in a medium pot and cover with water. Place the
pot over high heat and bring the water to a boil; boil the eggs for
3 minutes. Remove the pot from the heat, cover it, and allow
the eggs to stand for 15 minutes. Drain, then run cold water
over the eggs until completely cool, about 10 minutes.
In one snack box add cheese, grapes, and crackers. In a
second box add 1 sliced hardboiled egg, 1 mozzarella cheese
stick, and 1 sliced cucumber. In a third box add 2 celery stalks,
cut into 3-inch sticks, 1 sliced apple (with a few drops of freshly
squeezed lemon juice on top to prevent them from browning),
and 1 tablespoon of peanut butter. Cover each box and store in
the refrigerator. Set the remaining 4 hardboiled eggs aside.
Next prepare the Lighter Creamed Spinach. Place the thawed
spinach and ¼ cup of water in a medium saucepan over high
heat. Bring it to a boil, then reduce the heat to medium-low.
Cook for about 5 minutes and let the spinach cool for 5 minutes.
Place spinach on a clean dish towel or in cheesecloth and
squeeze over the sink to remove any excess liquid. Transfer the
spinach to a medium bowl. Add the remaining ingredients and
stir to combine. Allow the spinach to cool slightly, then store in a
resealable container in the refrigerator.
Remove the mini quiches from the oven, and set aside to cool
for 10 minutes. Keep the oven at 350°F. Remove the quiches
from the tin and place in a resealable container for up to 5 days.
Next make the Tuna Niçoise Salad. Coat a baking sheet with
cooking spray. Slice the potatoes. In a small bowl, add the
potatoes, olive oil, and salt and toss to evenly coat. Spread the
potatoes in a single layer on the baking sheet. Roast the
potatoes for 20 to 25 minutes. Chop and slice the salad
vegetables. Let the roasted potatoes cool for 10 minutes.
To layer the salad in Mason jars, place 1 cup of spinach in each
of four jars. Top each with ¼ cup of potatoes, 1 quartered
hardboiled egg, ¼ cup each of the green beans and tomatoes,
and ½ can of tuna (with the oil). Sprinkle each with black
pepper and add the lemon wedge. Cover the jars and store
them in the refrigerator.
WEIGHT LOSS MEAL PLAN # 2

RECIPE 1: SLOW-COOKER BEEF STEW
Store the cooled stew in resealable containers in the
RECIPE 2: ONE-POT MEDITERRANEAN CHICKEN AND

QUINOA
Store in a resealable container in the refrigerator for up to 1
week.
RECIPE 3: KALE PESTO

Store the pesto in a resealable plastic container in the
RECIPE 4: PESTO CHICKEN

Store the chicken in a resealable container in the refrigerator for
up to 1 week.
RECIPE 5: CACAO-DATE OATMEAL

Place 1 cup of oatmeal into each of 4 individual containers,
cover, and store in the refrigerator for up to 3 days.
RECIPE 6: TURMERIC WILD RICE AND BLACK BEANS

Store the rice and bean mixture in a resealable container in the
refrigerator for up to 5 days.
RECIPE 7: HOMEMADE GRANOLA

Once completely cooled, store at room temperature in a
resealable container for up to 1 month.
RECIPE 8: SRIRACHA HUMMUS

Place the hummus in a resealable container in the refrigerator
for up to 5 days.
RECIPE 9: MASON JAR KEY LIME PARFAITS

Place the sealed jars in the refrigerator for up to 5 days.
SHOPPING LIST
PANTRY
• See here
FRUIT
• 6 dates
• ½ cup unsweetened dried apples
• 1 lemon
• 1 lime
• 1 cup baby carrots (about 20)
• 1 celery stalk
• 4 cups fresh basil leaves
• 7 garlic cloves
• 2 cups baby kale
• 1 (10-ounce) container button mushrooms
• 1 cup frozen peas
• 1¼ pounds sweet potatoes
PROTEIN
• 1½ pounds beef stew meat
• 1 (3.75-pound) whole chicken, cut into 8 pieces
• 1¼ pounds boneless, skinless chicken breasts
GRAINS
• 2 cups old-fashioned oats
• 2 cups rolled oats
• 1½ cups quinoa
• 1 cup wild rice
DAIRY
• 2 cups nonfat milk
• 1¼ cups nonfat plain Greek yogurt
NUTS AND SEEDS
• ½ cup raw almonds
OTHER
• 1 (8-ounce) can reduced-sodium black beans
• 2 (15-ounce) cans low-sodium chickpeas
• ¾ cup pitted Kalamata olives
• 3 tablespoons tahini
• 2 tablespoons tomato paste
• 2 (14.5-ounce) cans low-sodium diced tomatoes
MEAL PREP DAY

Start with the Slow-Cooker Beef Stew. Dice the potatoes. In a
small bowl, whisk together the liquid ingredients and spices.
Place the vegetables and meat in the slow cooker and pour the
liquid mixture over them. Cover and cook on high for 4 to 6
hours.
While the stew is cooking, prepare the One-Pot Mediterranean
Chicken and Quinoa. Chop the onions and slice the olives.
Heat the olive oil in a large skillet over medium heat. Add the
chicken and cook for about 8 minutes, stirring frequently.
Transfer the chicken to a plate and set aside.
In the same skillet over medium heat, add the garlic and onion
and sauté for 3 minutes. Add the remaining ingredients except
the quinoa, increase the heat to high, and bring the mixture to a
boil. Reduce the heat to low and let simmer for about 5 minutes.
Return the chicken to the skillet and toss to coat. Add the
quinoa, increase the heat to high, and bring the mixture to a
boil. Reduce the heat to low and simmer, covered, until the
chicken and quinoa are cooked through, about 15 minutes,
stirring occasionally. Allow the chicken and quinoa to cool.
Transfer to a resealable container and refrigerate.
Next prepare the Kale Pesto. In a food processor or blender,
purée the ingredients into a paste. Keep the pesto in a
Preheat the oven to 350°F for the Pesto Chicken. Spoon ¼
cup of the Kale Pesto into a small bowl. Brush the pesto on
both sides of the chicken and place the breasts in a single layer
in a large ovenproof baking dish. Bake until the chicken is
cooked through, 60 to 75 minutes.
While the chicken is baking, make the Cacao-Date Oatmeal.
Combine the oats and milk in a pot over medium-low heat.
Bring it to a simmer, stirring frequently. Cook until the oats begin
to soften, about 7 minutes. Stir in the cinnamon, chopped dates,
and cacao nibs until evenly distributed and the chocolate is
melted. Remove the pot from the heat and divide 1-cup portions
of the oatmeal into four individual containers and allow to cool
for 10 to 15 minutes. Cover and store in the refrigerator.
Next prepare the Turmeric Wild Rice and Black Beans. Bring
a medium pot of water to a boil over medium-high heat. Stir in
the wild rice, then reduce the heat to medium-low to bring it to a
simmer. Cover the pot and let the rice cook until it gets fluffy,
about 1 hour.
Remove the chicken from the oven and allow it to cool. Keep
the oven at 350°F. Transfer the cooled chicken to a resealable
container and refrigerate.
While the rice is cooking, prepare the Homemade Granola.
Line a baking sheet with parchment paper or aluminum foil and
coat with cooking spray. In a medium bowl, mix together the
oats, almonds, and apples. Add the cinnamon and salt and stir
to evenly distribute. In a small bowl, whisk together the maple
syrup and water. Pour this over the oat mixture, then fold
together to evenly coat. Allow the mixture to stand for 5 minutes
so the oats absorb the liquid. Spread the oat mixture in a thin,
even layer on the baking sheet. Bake until golden brown, about
40 minutes, stirring the granola with a wooden spoon every 10
minutes.
While the rice continues to cook and the granola is in the oven,
prepare the Sriracha Hummus. Put all of the ingredients
except the olive oil in a food processor or blender and blend to
combine. With the machine running, slowly add the olive oil and
water and blend until well incorporated. Transfer the hummus to
six individual storage containers and place in the refrigerator.
The rice should be done and fluffy. Drain any excess water.
Continue making the Turmeric Wild Rice and Black Beans.
Chop the mushrooms and onion and mince the garlic for the
beans and rice. In a large skillet over medium-low heat, heat
the oil until it shimmers. Add the onions, mushrooms, and garlic
and sauté until the onions are translucent and the mushrooms
are tender, about 3 minutes. Add the wild rice and beans to the
skillet and stir to combine. Stir in the turmeric, cumin, and salt
and continue cooking to allow the flavors to combine, about 3
minutes. Allow the rice to cool, then store in a resealable
container in the refrigerator.
Remove the granola from the oven and allow it to cool for 15
minutes.
Finally, prepare the Mason Jar Key Lime Parfaits. In a small
bowl, combine the Greek yogurt, lime juice and zest, and maple
syrup. In each of two Mason jars, layer 5 tablespoons of the
Greek yogurt and top it with 2 tablespoons of the cooled
granola. Repeat for a second layer. Seal the jars and place in
the refrigerator.
Once the stew is done, divide it between four resealable
containers and allow to cool. Cover and store in the refrigerator,
or put two of the containers in the freezer.
MUSCLE BUILDING
This muscle building meal plan is designed for those who hit the
weights hard at the gym. In order to fuel intensive strength
training, you need fat and carbs for energy and protein for
muscle building. The meals I’ve included are designed to give
you a balance of muscle building nutrients naturally available in
grains, lean proteins, dairy, fruits, vegetables, and healthy fats.
The menu focuses mostly on whole grains, with minimal added
sugar (like maple syrup and agave) and controlled amounts of
saturated fats and sodium. Aim for a carbs-to-protein-to-fat ratio
of 45:25:30. There are many ways to dress up the meal, while
still adhering to this ratio. And, of course, don’t forget to stay
hydrated before, during, and after workouts.
An effective muscle building meal plan will have men
consuming about 2,500 calories daily, with about 600 at
breakfast and 700 at both lunch and dinner. Include two 250-
calorie snacks throughout the day, especially when you are
hungriest or go for stretches of 5 or more hours without food. If
you need fewer calories for your body size (weight and height)
and amount of training, keep it to just one snack per day for a
total daily calorie intake of about 2,250. If you need more
calories or feel hungry with two snacks, go for three snacks per
day for a total of 2,750 calories.
Women should consume about 2,000 calories daily with
about 400 calories at breakfast and 600 calories at both lunch
and dinner. Include two 200-calorie snacks during the day. If
you need fewer calories for your body size (weight and height)
and amount of training, go with one snack a day for a total of
1,800 calories daily. If you need more calories or feel hungry,
increase it to three snacks per day for a total of 2,200 calories.
MUSCLE BUILDING PANTRY

• Almond butter
• Bay leaves
• Black peppercorns
• Brown sugar
• Cayenne pepper
• Chocolate chips, dark
• Cocoa powder, unsweetened
• Cooking spray
• Cumin, ground
• Dijon mustard
• Garlic powder
• Honey
• Italian seasoning
• Nutmeg, ground
• Olive oil
• Onion powder
• Oregano, dried
• Paprika, smoked
• Peanut butter, natural smooth
• Rosemary, dried
• Salt
• Sriracha
• Tahini
• Tarragon, dried
• Vinegar, apple cider
• Vinegar, red wine
• Vinegar, rice, unseasoned
• White wine, dry
MUSCLE BUILDING MEAL PLAN #

1
RECIPE 1: SLOW-COOKER BARBECUE PULLED PORK
Once cooled, place in resealable container in the refrigerator for
up to 1 week.
RECIPE 2: MINI VEGETABLE QUICHES

Here Makes 12 mini quiches Prep time: 15 minutes
Store: Refrigerate the quiches in a resealable container for up
to 5 days.
RECIPE 3: QUINOA POWER BREAKFAST JAR

Here Makes 1 serving Prep time: 10 minutes Store:
The sealed glass jar can be stored in the refrigerator for up to 3
days.
RECIPE 4: HONEY RICOTTA WITH STRAWBERRIES

Place the honey ricotta and strawberries in separate resealable
containers in the refrigerator for up to 5 days.
RECIPE 5: ARUGULA SALAD WITH SALMON

Store individual salad containers in the refrigerator for up to 5
days. When ready to eat, top each serving with 1 tablespoon of
the dressing. Alternatively, the dressing can be placed at the
bottom of a Mason jar and then topped with the arugula and
salmon. Keep in the refrigerator for up to 5 days and shake the
jar to evenly coat the salad before eating.
RECIPE 6: LEMONY CHICKEN BREASTS

Place one breast in each of four resealable containers in the
RECIPE 7: CHOCOLATE ENERGY BALLS

Here Makes 12 balls Prep time: 15 minutes Store:
Store the balls in a resealable container in the refrigerator for up
to 1 week.
RECIPE 8: CAULIFLOWER-RICE MUSHROOM RISOTTO

Store the cooled risotto in a resealable container in the
Muscle Building Meal Plan # 1
SHOPPING LIST
PANTRY
• See here
FRUIT
• ½ banana
• ¼ cup frozen wild blueberries
• 8 pitted dates
• 2 lemons
• 7 ounces arugula
• 1 (12-ounce) package frozen riced cauliflower
• 4 garlic cloves
• 1 (8-ounce) container brown mushrooms
• 6 ounces button mushrooms
• ½ medium red onion
• ½ white onion
• 3 ounces fresh baby spinach
• 1 tablespoon fresh rosemary
• 3 cups cherry tomatoes
PROTEIN
• 4 (5-ounce) skinless, boneless chicken breasts
• 11 eggs
• 6 pounds bone-in pork shoulder
• 1 pound salmon fillet
GRAINS
• ½ cup quinoa
DAIRY
• ½ cup unsweetened plain almond milk
• 1 tablespoon unsalted butter
• 1 cup grated Parmesan cheese
• 1 cup part-skim ricotta cheese
NUTS AND SEEDS
• ¼ cup unsalted cashews
• ½ cup unsalted sunflower seeds
• ¼ cup raw walnuts
MEAL PREP DAY

Start with the Slow-Cooker Barbecue Pulled Pork. In a small
bowl, combine the ingredients for the dry rub. Rub the spice
mixture all over the pork. Add the cider vinegar and water to a
slow cooker and then add the pork. Cover and cook on high for
6 hours.
Next prepare the Mini Vegetable Quiches. Preheat the oven to
350°F. Coat a muffin tin with cooking spray and place liners in
each cup. In a medium bowl, whisk together the eggs and egg
whites. Stir in the Parmesan cheese, rosemary, salt, and black
pepper. In a medium sauté pan over medium heat, heat the
olive oil until it shimmers. Add the red onion and garlic and
sauté for 1 minute. Add the chopped mushrooms and continue
to cook for 5 minutes. Remove the pan from the heat and allow
the vegetables to cool slightly. Place 1 heaping tablespoon of
the mushroom mixture into each of the muffin cups and cover
with a large pinch of chopped spinach. Gently pour the egg
mixture into each muffin cup, filling them to the rim. Bake for 25
minutes.
While the quiches are baking, prepare the Quinoa Power
Breakfast Jar. In a small bowl, mix the mashed banana,
almond butter, and honey until smooth and creamy. Add the
almond milk and whisk to thoroughly combine. Gently fold in the
quinoa and 2 tablespoons of the blueberries. Pour this mixture
into a 10-ounce glass jar and top with remaining 2 tablespoons
of blueberries. Seal the jar and refrigerate for at least 8 hours to
allow the flavors to combine.
Next prepare the Honey Ricotta with Strawberries. In a small
bowl, combine the ricotta, honey, and cashews. Place ¼ cup of
the mixture and ¾ cup of halved strawberries in each of four
resealable containers and store in the refrigerator.
Remove the quiches from the oven and let them cool for 10
minutes before removing them from the tin. Increase the oven
temperature to 425°F. Store the quiches in a resealable
container in the refrigerator. If desired, individually wrap and
freeze the quiches for another week.
Prepare the Arugula Salad with Salmon. Coat a baking sheet
with cooking spray. Place the salmon, skin-side down, on the
sheet. Season the salmon with ⅛ teaspoon each of the salt and
black pepper. Bake for 20 to 22 minutes.
While the salmon is baking, prepare the salad and dressing.
Wash the arugula, halve the tomatoes, mince the garlic, and
chop the walnuts. In a small bowl, whisk together the rice
vinegar, garlic, lemon juice, mustard, tarragon, and remaining ⅛
teaspoon each of salt and black pepper. While whisking
vigorously, slowly drizzle in the olive oil until it’s combined.
Transfer to a resealable container and refrigerate.
Remove the salmon from the oven and reduce the oven
temperature to 400°F. Once the salmon has cooled for 10
minutes, slice it into 4 even pieces. In each of four containers,
add 1½ cups of arugula, ½ cup of cherry-tomato halves, 1
tablespoon of chopped walnuts, and 1 piece of salmon. Cover
the containers and store in the refrigerator. When it comes time
to serve the salad, top each serving with 1 tablespoon of the
dressing.
Next prepare the Lemony Chicken Breasts. Coat an 8-by-11-
inch baking dish with cooking spray. Coat the chicken breasts
with cooking spray and season with the salt and black pepper.
Place them in the baking dish.
In a small saucepan over medium heat, heat 1 tablespoon of
olive oil until it shimmers. Add the garlic and cook until fragrant,
about 30 seconds. Add the wine, chicken broth, lemon juice and
zest, and rosemary and bring to a boil. Reduce the heat to low
and continue cooking until flavors combine, 3 to 4 minutes.
Pour the lemon sauce over the chicken and tuck the lemon
slices around the breasts. Bake for 25 minutes, then cover the
dish with aluminum foil and continue to bake an additional 10
minutes.
While the chicken is baking, prepare the Chocolate Energy
Balls. Line a medium container with parchment paper. Add the
ingredients to a food processor or blender and pulse until
crumbly. Transfer the batter to a medium bowl. Using clean
hands, roll 1 tablespoon of batter into a 2-inch ball and put it in
the container. Repeat for remaining balls for a total of 12. Cover
the container and put it in the refrigerator to allow the balls to
set. Store in the refrigerator until ready to eat.
Remove the chicken from the oven and allow it to cool. Transfer
it to four resealable containers and store in the refrigerator.
Finally, prepare the Cauliflower-Rice Mushroom Risotto.
Chop the mushrooms and onions, halve the tomatoes, and
mince the garlic. In a medium skillet over medium heat, heat the
butter. Add the onions, mushrooms, and garlic and sauté until
the onions are translucent, about 5 minutes. Add the cauliflower
rice and tomatoes and stir to combine. Add the broth and bring
the liquid to a boil. Reduce the heat to low and simmer,
uncovered, about 7 minutes, stirring occasionally. Remove the
skillet from the heat and stir in the Parmesan cheese. Allow the
risotto to cool, then put it in a resealable container and
refrigerate.
When the slow-cooker pork is ready, transfer the meat to a
large bowl. Add half of the juices from the cooker to the bowl,
discarding the rest. Use two forks to shred the meat, discarding
any fat and bones. Store the shredded pork in a resealable
container in the refrigerator. If desired, put half the pork in a
freezer-safe container and freeze for another week.
MUSCLE BUILDING MEAL PLAN #
2
RECIPE 1: SLOW-COOKER TUSCAN CHICKEN
Once cooled, store the chicken in resealable containers in the
RECIPE 2: CHIMICHURRI SAUCE

Store sauce in a resealable container in the refrigerator for up
to 5 days.
RECIPE 3: POACHED SALMON WITH CHIMICHURRI

SAUCE
Store the salmon in a resealable container in the refrigerator for
up to 5 days.
RECIPE 4: SRIRACHA HUMMUS

Store the hummus in a resealable container in the refrigerator
for up to 5 days.
RECIPE 5: HOMEMADE TRAIL MIX

Store the trail mix in a resealable container at room temperature
for up to 1 month.
RECIPE 6: SWEET POTATO PROTEIN PANCAKES

Store the pancakes in a sealed container in the refrigerator for
up to 1 week.
RECIPE 7: ZIPPY’S SHAKSHUKA
Divide the shakshuka among six individual containers, including
1 egg per container topped with sauce. Store in the refrigerator
for up to 5 days.
SHOPPING LIST
PANTRY
• See here
FRUIT
• 10 dried apricots
• 3 tablespoons dried tart cherries
• 1½ lemons
• 1 cup fresh basil leaves
• 1 green bell pepper
• 1 tablespoon chopped cilantro
• 5 garlic cloves
• 1 (8-ounce) container button mushrooms
• 1 cup packed parsley
• 1 shallot
• 2 large sweet potatoes
PROTEIN
• 4 (5-ounce) boneless, skinless chicken breasts
• 15 large eggs
• 1¼ pounds salmon fillet
GRAINS
• 1½ cups rolled oats
DAIRY
• 1½ cups low-fat cottage cheese
NUTS AND SEEDS
• ½ cup raw almonds
• 2 tablespoons unsalted sunflower seeds
• 3 tablespoons tahini
OTHER
• 1 (15-ounce) can reduced-sodium chickpeas
• ¼ cup pitted black olives
MEAL PREP DAY

Start with the Slow-Cooker Tuscan Chicken. Add the
ingredients to the slow cooker and stir to combine. Cover and
cook on low for 4 to 6 hours.
Make the Chimichurri Sauce. In a food processor or blender,
combine all the ingredients except the olive oil and pulse until
combined. Add the olive oil and pulse until coarsely puréed.
Next make the Poached Salmon with Chimichurri Sauce. In
a medium saucepan over high heat, bring 8 cups of water to a
boil. Add the bay leaves and peppercorns. Add the salmon,
bring the water back to a boil, and poach the salmon for 1
minute. Turn off the heat and cover the pan. Let the salmon sit,
covered, for 20 minutes. Carefully remove the fillets from the
saucepan and allow them to cool. Discard the liquid.
While the salmon is poaching, prepare the Sriracha Hummus.
Put all the ingredients except the olive oil in a food processor or
blender and blend to combine. With the machine running,
slowly pour in the olive oil and water and continue blending until
well incorporated. Transfer the hummus to storage containers
and place in the refrigerator.
Now prepare the Homemade Trail Mix. In a medium bowl, add
the ingredients and toss to combine. Equally divide among four
resealable containers or plastic bags and store at room
temperature.
Once the salmon is cooked, slice it into four 5-ounce pieces and
allow to cool. Store in a resealable container in the refrigerator.
Next begin the Sweet Potato Protein Pancakes. Preheat the
oven to 400°F. Pierce each potato several times with a fork.
Place them on a baking sheet and bake for about 50 minutes.
While the potatoes are baking, make Zippy’s Shakshuka. Slice
the vegetables and chop the cilantro. In a large sauté pan over
medium-low heat, heat the oil until it shimmers. Add the onions
and bell pepper and sauté for about 5 minutes. Add the garlic
and sauté for 1 minute more. Add the canned tomatoes,
cilantro, salt, black pepper, and sriracha and stir to combine.
Raise the heat to medium-high and bring mixture to a boil, then
reduce the heat to medium-low. Cover the pan and cook for an
additional 10 minutes to allow flavors to blend.
Break 1 egg into a wine glass. Gently pour the egg into the
outer edge of the sauté pan. Repeat with the remaining 5 eggs
until a circle is formed with the eggs in the outer edge of the
pan. Reduce the heat to low, cover the pan, and cook until the
eggs are poached, about 6 minutes. Divide the shakshuka into
six resealable individual containers, including 1 egg per
container topped with sauce. Refrigerate.
Remove the sweet potatoes from the oven and carefully make a
slit lengthwise on the top of each potato. Let them cool for 10
minutes. Scoop out the flesh into the blender. Add the cottage
cheese, oats, eggs, egg whites, cinnamon, nutmeg, and maple
syrup to a blender and blend until smooth. Spray a large skillet
with nonstick cooking spray and place it over medium heat.
Scoop a heaping ⅓ cup of the batter into the skillet and cook
the pancakes until golden brown and crisp along the edges,
about 4 minutes per each side. Store the pancakes in a
Once the slow-cooker chicken is done, stir in the fresh basil and
olives. Divide the chicken among four resealable containers and
store in the refrigerator.
3 BREAKFAST
Avo-Egg Scramble Wrap
Mini Vegetable Quiches
Zippy’s Shakshuka
Sweet Potato Protein Pancakes
Whole-Grain Pancakes with Spiced
Greek Yogurt Sauce
Brooklyn Breakfast
Blackberry-Lemon Overnight Oats
Cacao-Date Oatmeal
Apple Walnut Loaf
Wild Blueberry Whole-Grain Scones
Homemade Granola
Pear-Cinnamon Oat Muffins
Meyer Lemon Cranberry-Ricotta Muffins
Tropical Green Smoothie
Strawberry-Chocolate-Almond
Smoothie Jar
Quinoa Power Breakfast Jar
Fruit Salsa and Yogurt Crêpes
VEGETARIAN
AVO-EGG SCRAMBLE MAKES 1

SERVING
WRAP
PREP TIME: 10 minutes COOK TIME: 10 minutes
One of my favorite breakfast foods are eggs. Their boost of

protein keeps me feeling satisfied until my morning snack. I
also love to pair eggs with vegetables (basically anything I have
in my refrigerator), adding important vitamins and minerals into
my body first thing in the morning. Rolling my egg scramble
into a whole-grain wrap is the perfect grab-and-go vehicle and
gives me a healthy dose of fiber, too. It’s an easy recipe to
double—triple, even quadruple!—for the rest of the family or to
refrigerate for other mornings during the week.
1 egg
2 egg whites
⅛ teaspoon salt
⅛ teaspoon freshly ground black pepper
Cooking spray
1 (10-inch) whole-wheat tortilla
1 teaspoon olive oil
¼ small onion, chopped
1 baby bella mushroom, diced
3 cherry tomatoes, quartered
1 tablespoon crumbled feta cheese
¼ avocado, sliced
1. In a large bowl, whisk together the eggs, egg whites, salt, and
black pepper. Coat a medium skillet with the cooking spray, and heat
over low heat until warm. Add the tortilla and warm it for about 30
seconds, then flip and heat on the other side. Transfer the tortilla to a
plate.
2. Increase the heat under the skillet to medium and add the olive
oil. Add the onions and mushrooms and sauté until the onions turn
translucent and the mushrooms are softened, about 3 minutes. Add
the tomatoes and continue to cook until the tomatoes soften, about 2
minutes. Pour the egg mixture over the sautéed vegetables. Using a
spatula, fold and invert the eggs until large, soft curds form, about 2
minutes.
3. Spoon the scrambled eggs onto the tortilla and top with the feta
cheese and avocado. Roll up each tortilla, tuck in the ends, and
enjoy.
TO GO: Roll the Avo-Egg Scramble Wrap in foil and slice in half. Eat
within 2 hours.
TOBY’S TIP: To keep sliced avocado from browning, add a few

drops of citrus juice like lemon, lime, or orange and wrap it
tightly with plastic wrap. Store in the refrigerator for 1 to 2 days.
Per Serving: Calories: 438; Fat: 23g; Saturated Fat: 5g; Protein: 22g;
Total Carbs: 38g; Fiber: 9g; Sodium: 861mg
GLUTEN-FREE VEGETARIAN
MINI VEGETABLE MAKES 12 MINI

QUICHES
QUICHES
Quiches are an easy-to-make, portable form of eggs. Besides

protein, eggs also contain the antioxidant lutein, which
specifically impacts the health of your skin, eyes, and heart.
Cooking spray
5 eggs
6 egg whites
¾ cup Parmesan cheese, grated
1 tablespoon fresh rosemary, chopped, or 1 teaspoon dried
rosemary
½ teaspoon salt
¼ teaspoon freshly ground black pepper
2 teaspoons olive oil
½ medium red onion, finely chopped (about ½ cup)
1 garlic clove, minced
6 ounces button mushrooms, finely chopped
3 ounces (about ¾ cup) fresh baby spinach, finely chopped
1. Preheat the oven to 350ºF and coat a muffin tin with the cooking
spray and place liners in each muffin cup.
2. In a medium bowl, whisk together the eggs and egg whites.
Whisk in the Parmesan cheese, rosemary, salt, and black pepper.
3. In a medium skillet over medium heat, heat the olive oil. Add the
onion and garlic and sauté until fragrant, about 1 minute. Add the
mushrooms and continue cooking until the mushrooms are softened,
about 5 minutes. Remove the pan from the heat and allow the
mixture to cool slightly.
4. Place 1 heaping tablespoon of the mushroom mixture into each
of the muffin cups, and add a large pinch of chopped spinach. Gently
pour the egg mixture into each muffin cup, filling each to the rim.
5. Bake until the tops are golden brown, about 25 minutes. Let the
quiches cool for 10 minutes before removing them from the tin.
REFRIGERATE: Store the cooled quiches in a resealable plastic or
glass container for up to 5 days. Reheat in the microwave for 45 to
60 seconds and allow to cool for 2 minutes before eating.
FREEZE: Store the cooled quiches in a single row in a freezer-safe
container for up to 2 months. Thaw in the refrigerator overnight and
reheat in a preheated 300ºF oven for 5 minutes. Alternatively,
microwave for 45 to 60 seconds and allow to cool for 2 minutes
before eating.
TOBY’S TIP: Want to save time on cleanup? Use paper muffin

liners when making quiches (and muffins).
Per Serving (1 mini quiche): Calories: 83; Fat: 5g; Saturated Fat: 2g;
Protein: 8g; Total Carbs: 2g; Fiber: 0g; Sodium: 289mg
DAIRY-FREE GLUTEN-FREE PALEO VEGETARIAN
ZIPPY’S MAKES 6
SERVINGS
SHAKSHUKA
Also called Eggs in Purgatory, shakshukas are a combination of

eggs and vegetables in a tomato-based sauce. As a little girl I
spent my summers in Israel, where the temperatures hit close
to 110ºF. It was so hot, nobody wanted to spend the time
cooking elaborate dinners. At least once a week, my mom (her
nickname is Zippy) would whip up shakshuka and serve it over
couscous or with pita bread. These days I love shakshuka for
breakfast and serve it with a slice of whole-grain crusty bread to
dip in the delicious sauce.
1 tablespoon olive oil

1 medium onion, cut into 1-inch-wide strips
1 green bell pepper, cut into 1-inch-wide strips
1 (28-ounce) can crushed tomatoes
1 tablespoon chopped fresh cilantro, or 1 teaspoon dried cilantro
¼ teaspoon salt
1 teaspoon sriracha
6 large eggs
1. In a large sauté pan over medium heat, heat the olive oil until it
shimmers. Add the onions and bell pepper and sauté until softened,
about 5 minutes. Add the garlic and cook until fragrant, about 1
minute. Stir in the crushed tomatoes, cilantro, salt, black pepper, and
sriracha. Increase the heat to medium-high and bring the mixture to
a boil, then reduce the heat to medium-low. Cover the pan and
simmer for about 10 minutes to let the flavors blend together.
2. Break 1 egg into a wine glass. Gently pour the egg into the pan
along the outer edge. Repeat with remaining 5 eggs so a circle is
formed with the eggs along the outer edge of the pan. Reduce the
heat to low, cover the pan, and cook until eggs are poached, about 6
minutes.
REFRIGERATE: Place the shakshuka in six individual containers,
each including one egg topped with sauce. Store for up to 5 days.
Reheat in the microwave for 1 minute and let it cool for 2 minutes to
allow the heat to evenly distribute.
TOBY’S TIP: Have extra sauce from your shakshuka? Use it

over baked or grilled chicken or fish.
Per Serving (1 egg and ½ cup sauce): Calories: 153; Fat: 7g;
Saturated Fat: 2g; Protein: 9g; Total Carbs: 14g; Fiber: 4g; Sodium:
469mg
SWEET POTATO MAKES 6

SERVINGS
PROTEIN PANCAKES
PREP TIME: 15 minutes COOK TIME: 1 hour, 15 minutes
These power-packed pancakes provide 18 grams of protein per

serving and a healthy dose of the antioxidant vitamins A and C,
plus a good dose of whole grains. You really can’t get a more
well-balanced, delicious breakfast.
2 large sweet potatoes

1½ cups low-fat cottage cheese
1½ cups old-fashioned oats
5 large eggs
4 large egg whites
1 teaspoon ground cinnamon
¼ teaspoon ground nutmeg
1½ tablespoons 100% maple syrup
Cooking spray
1. Preheat the oven to 400ºF.

2. Pierce each potato several times with a fork. Place them on a
baking sheet and bake until tender, about 50 minutes. Remove from
the oven and carefully make a slit lengthwise across the top of each
potato. Let them cool for 10 minutes. Scoop the flesh into a blender.
3. Add the cottage cheese, oats, eggs, egg whites, cinnamon,
nutmeg, and maple syrup to the blender, and blend until smooth.
4. Spray a large skillet with the cooking spray and place it over
medium heat. When the pan is hot, scoop a heaping ⅓ cup of the
batter into the skillet and cook pancakes until they are golden brown
and crisp on the bottom, about 4 minutes per side.
REFRIGERATE: Store the pancakes in resealable containers for up
to 1 week. Reheat in the microwave for 20 seconds or warm in the
toaster oven.
FREEZE: Store the pancakes in a freezer-safe container for up to 3
months. Thaw in the refrigerator overnight. Reheat in the microwave
for 20 seconds or warm in a toaster oven.
TOBY’S TIP: Don’t toss out the golden yolks! Whole eggs, with
the yolk, are a perfect protein, providing all the essential amino
acids. The yolks contain good-for-you nutrients like vitamins A
and D, omega-3 fatty acids, and the antioxidant lutein. Although
oats are gluten-free, many brands manufacture them in a facility
where gluten-containing products are processed. The package
will indicate whether they were processed in a gluten-free
facility.
Per Serving (2 pancakes): Calories: 238; Fat: 6g; Saturated Fat: 2g;
VEGETARIAN
WHOLE-GRAIN
MAKES 6
PANCAKES WITH SPICED SERVINGS
GREEK YOGURT SAUCE
Pancakes tend to be a carb-fest and put me back to sleep 30

minutes after breakfast. Instead, I like to add both fat and
protein to my morning meal to keep it well-balanced. Protein,
fiber, and healthy fats also take longer to digest, keeping me
satisfied throughout the morning (and without making me
sleepy!). These pancakes use whole-grain flour, plus protein-
rich Greek yogurt in the batter, as well as canola oil—a healthy
monounsaturated fat—instead of butter.
FOR THE GREEK YOGURT SAUCE

2 cups nonfat plain Greek yogurt
2 tablespoons 100% maple syrup
1 teaspoon vanilla extract
½ teaspoon ground cinnamon
⅛ teaspoon ground nutmeg
FOR THE PANCAKES
1 cup unbleached all-purpose flour
1 cup white whole-wheat flour, or 100% whole-wheat flour
3 tablespoons granulated sugar
1½ teaspoons baking powder
½ teaspoon baking soda
½ teaspoon salt
1 cup low-fat milk
½ cup nonfat plain Greek yogurt
4 teaspoons canola oil
2 large eggs
½ teaspoon vanilla extract
Cooking spray
TO MAKE THE GREEK YOGURT SAUCE
In a medium bowl add the Greek yogurt, maple syrup, vanilla extract,
cinnamon, and nutmeg, and stir to evenly combine. Set aside.
TO MAKE THE PANCAKES
1. In a medium bowl, sift together the all-purpose flour, whole-

wheat flour, sugar, baking powder, baking soda, and salt.
2. In another medium bowl, whisk together the milk, Greek yogurt,
oil, eggs, and vanilla extract. Pour the flour mixture into the yogurt
mixture and gently stir until combined. Do not overmix.
3. Coat a griddle or large skillet with the cooking spray and place
over medium heat. Once hot, scoop ¼ cup of batter onto the griddle
or skillet, leaving room between cakes. Cook until the top is bubbly
and the edges are set, about 2 minutes. Flip the pancakes over and
cook until golden brown and crisp along the edges, about 2 minutes.
Remove and keep warm until ready to serve. Repeat with remaining
batter.
4. Serve 2 pancakes on a plate and topped with ⅓ cup of the
yogurt sauce.
REFRIGERATE: Store the pancakes and yogurt sauce in separate
resealable containers for up to 1 week. Reheat the pancakes in the
microwave for 20 seconds or warm in the toaster oven, then top with
the yogurt sauce.
FREEZE: Store the pancakes in a freezer-safe container for up to 3
months. Thaw in the refrigerator overnight. Reheat in the microwave
for 20 seconds or warm in a toaster oven. The yogurt sauce will not
freeze well.
TOBY’S TIP: There are always ways to use leftovers so food
doesn’t go to waste. Top extra Greek yogurt sauce with berries
or homemade granola, or use in a fruit smoothie.
Per Serving (2 pancakes plus ⅓ cup yogurt sauce): Calories: 311;

Fat: 6g; Saturated Fat: 1g; Protein: 17g; Total Carbs: 47g; Fiber: 3g;
Sodium: 467mg
BROOKLYN MAKES 1
SERVING
BREAKFAST
I was born in Brooklyn, New York, and this was the breakfast
served when family visited, for brunch, or on a special
occasion. Now that I’m a mom, I serve the same breakfast to my
kids. But I’m also on a budget and don’t want to spend the
money on a pound of smoked salmon. Fear not! The flavor of
smoked salmon is very rich, which means a small amount goes
a long way. A smaller 3-ounce package of smoked salmon from
Trader Joe’s or my local supermarket, or asking my local deli to
slice a few ounces for me, keeps me in budget and lets me
enjoy this delicious breakfast.
One 100% whole-wheat English muffin, sliced in half

Cooking spray
1 large pasteurized egg
⅛ teaspoon salt
1 tablespoon whipped cream cheese
1 ounce smoked salmon
2 slices tomato
1. Toast the English muffin and set it on a plate.

2. Coat a medium skillet with the cooking spray and place it over
medium heat. Crack the egg into a cup then gently pour it into the
skillet, being careful not to break the yolk. Cook until the white
solidifies around the yolk, about 2 minutes. Carefully flip over the egg
and cook it for 2 minutes more. Season it with the salt and pepper.
3. While the egg cooks, top each English muffin half with half the
cream cheese, smoked salmon, and tomato slices. When the egg is
cooked, slide it onto one of the tomato slices. Top the sandwich with
the other English muffin, cream cheese, smoked salmon, and tomato
half.
TO GO: Wrap in aluminum foil and take it on the go.
TOBY’S TIP: Choose whipped cream cheese whenever

possible. It has fewer calories than regular cream cheese
because of the air incorporated when it is whipped. This means
the same volume of whipped cream cheese has fewer calories
than its regular cream cheese amount.
BLACKBERRY-LEMON MAKES 1
SERVING
OVERNIGHT OATS
PREP TIME: 10 minutes, plus 8 to 10 hours to chill COOK TIME: 0 minutes
One of the easiest breakfasts to prep ahead of time is overnight

oats. The 10 minutes of work is just measuring and tossing
ingredients together in a jar, and then letting the oats do the
rest of the work. I like to make overnight oats for my kids, and
then each child will top theirs as they like with their favorite
fruits.
½ cup old-fashioned oats

⅓ cup nonfat milk
1 tablespoon 100% maple syrup
½ cup blackberries
½ teaspoon freshly grated lemon zest
1. Combine the oats, milk, and maple syrup in a 12-ounce jar, and
stir to combine. Cover the jar with its lid and place in the refrigerator
overnight.
2. Stir to recombine the mixture. Top with the blackberries and
sprinkle with the lemon zest.
REFRIGERATE: Store for up to 3 days. If you choose to warm the
oats, place the jar (without the lid) in the microwave for 2 minutes,
then top with the fruit and zest.
TOBY’S TIP: Make several jars of these overnight oats on your

prep day so you have a prepared breakfast for several days.
Overnight oats are also a quick, easy, and inexpensive lunch or
dinner. Although oats are gluten-free, many brands manufacture
them in a facility where gluten-containing products are
processed. The package will indicate whether they were
processed in a gluten-free facility.
CACAO-DATE MAKES 4
SERVINGS
OATMEAL
During the bone-chilling days of winter, I want to wake up to a

warm bowl of oatmeal. Luckily, this simple dish takes just 10
minutes to prepare. I can even cook up a batch on my prep day
and store the oatmeal in individual containers so I can grab it
when I have an early day at work. Once at work, I pop it in the
microwave and enjoy a filling, healthy breakfast.
2 cups old-fashioned oats

2 cups skim milk
2 cups water
6 dates, pitted and chopped
¼ cup sweetened cacao nibs, or mini dark chocolate chips
1. Combine the oats, milk, and water in a pot over medium-low

heat. Bring it to a simmer, stirring frequently. Cook until the oats
begin to soften and the liquid thickens, about 7 minutes. Remove the
pot from the heat.
2. Stir in the cinnamon, dates, and cacao nibs until evenly
distributed and the chocolate is melted.
REFRIGERATE: Store in a resealable container for up to 3 days.
Reheat in the microwave for 2 minutes and then let sit for 2 minutes
so the heat distributes evenly. If desired, top with a splash of milk
before eating.
TOBY’S TIP: Want to up your morning protein intake? Stir in 1
tablespoon of peanut or almond butter or a scoop of whey
protein to your morning bowl of oatmeal. Although oats are
gluten-free, many brands manufacture them in a facility where
gluten-containing products are processed. The package will
indicate whether they were processed in a gluten-free facility.
Per Serving (1 cup): Calories: 341; Fat: 6g; Saturated Fat: 2g;
VEGETARIAN
TART CHERRY–ALMOND MAKES 16

COOKIES
BREAKFAST COOKIES
I love cookies for breakfast, especially when they’re filled with

so many good-for-you ingredients. These babies are filled with
whole grains, nuts, and fruit. When I know I need to get out the
door in a flash, it’s easy to grab one or two and enjoy them with
a cup of nonfat vanilla Greek yogurt or a glass of skim milk.
Cooking spray
½ cup rolled oats
2¼ cups white whole-wheat flour, or 100% whole-wheat flour
1 teaspoon baking soda
¼ teaspoon salt
½ cup unsweetened applesauce
½ packed cup brown sugar
½ cup 100% maple syrup
2 eggs
1 cup dried tart cherries, chopped
1 cup raw almonds, sliced
1. Preheat the oven to 350ºF. Line two baking sheets with

parchment paper and coat the paper with the cooking spray.
2. In a medium bowl, mix together the oats, flour, baking soda, and
salt.
3. In a large bowl, whisk together the applesauce and Greek yogurt
until well combined. Add the brown sugar and maple syrup and
continue whisking until the mixture is smooth. Add eggs and vanilla
extract and continue whisking until mixture is smooth and creamy.
4. Gently fold the dry ingredients into the wet ingredients, and stir
until just combined. Fold in the cherries and almonds, making sure to
evenly distribute them throughout the batter.
5. For each cookie, drop 2 tablespoons of batter onto the baking
sheet, leaving about 2 inches around each cookie. Using clean
hands, gently press down on the top of each cookie to slightly flatten
them.
6. Bake until the cookies are soft and golden brown, and a
toothpick inserted into the center of 1 or 2 cookies comes out clean,
15 to 20 minutes. Let the cookies cool for 5 minutes before eating.
STORAGE: Keep the cookies in a resealable glass or plastic
container at room temperature for up to 5 days.
FREEZE: Individually package each cookie in resealable plastic
bags or wrap each cookie in plastic wrap and store for up to 2
months. Thaw at room temperature. The cookies can be eaten at
room temperature, warmed in a toaster oven, or heated in the
microwave for 20 to 30 seconds. Allow 2 minutes for the cookies to
rest after heating in the microwave.
TOBY’S TIP: Tart cherries aren’t sold fresh because they’re too
tart. Instead you’ll find them dried or turned into juice. These bad
boys are packed with anthocyanin, a natural compound that
gives the cherries their ruby-red color and distinctive sweet-sour
flavor. Eating tart cherries helps decrease inflammation, reduces
the risk of heart disease, and eases post-workout soreness.
Per Serving (1 cookie): Calories: 214; Fat: 6g; Saturated Fat: 1g;
VEGETARIAN
APPLE WALNUT MAKES 8

SERVINGS
LOAF
PREP TIME: 15 minutes COOK TIME: 50 to 55 minutes
When I was a little girl, my grandmother used to bake this loaf

for me and my siblings. Her version, however, was made with
lots of butter and only refined flour, resulting in a boatload of
calories. My lighter version uses good-for-you ingredients.
Cooking spray
1 cup 100% whole-wheat flour
1 cup unrefined all-purpose flour
½ teaspoon salt
½ teaspoon cinnamon
½ cup honey
1 egg
½ cup unsweetened almond milk
1 Rome apple, chopped (about 1¼ cups)
½ cup raw walnuts, finely chopped
1. Preheat the oven to 325ºF. Coat a 9-by-5-inch loaf pan with the
cooking spray.
2. In a medium bowl, sift together the whole-wheat flour, all-
purpose flour, baking soda, salt, and cinnamon.
3. In a large bowl, combine the applesauce and honey, and stir until
well-combined. Add the egg and almond milk, and stir until
thoroughly combined. Gently fold in the dry ingredients, being careful
not to overmix the batter. Gently fold in the apples and walnuts,
making sure to evenly distribute them throughout the batter. Pour the
batter into the loaf pan and spread it into an even layer with a
spatula.
4. Bake until a toothpick inserted in the center comes out clean, 50
to 55 minutes.
5. Let the loaf cool in the pan for 5 minutes. Transfer it from the pan
onto a wire rack to finish cooling for 10 to 15 minutes. Slice the loaf
into 1-inch slices.
STORAGE: Keep in a resealable glass or plastic container at room
temperature for up to 5 days.
FREEZE: Individually package each slice in resealable plastic bags
or wrapped in plastic wrap, and store for up to 2 months. Thaw at
room temperature. The loaf can be eaten at room temperature,
warmed in a toaster oven, or heated in the microwave for 20 to 30
seconds. Allow 2 minutes for the slices to rest after heating in the
microwave.
Per Serving (one 1-inch slice): Calories: 206; Fat: 2g; Saturated Fat:
0g; Protein: 5g; Total Carbs: 45g; Fiber: 3g; Sodium: 272mg
VEGETARIAN
WILD BLUEBERRY MAKES 12

SCONES
WHOLE-GRAIN SCONES
I have a soft spot for pastries, so if left hungry and rushing to

work, I’ll fall victim to oversized muffins, donuts, and other
baked goodies. Instead of falling into their sugary trap, I
prepare my own healthier version at home using whole-wheat
pastry flour, Greek yogurt, and fruit. They’re perfect for making
ahead and having on hand when I have to dash out the door.
Cooking spray
1¼ cups unbleached all-purpose flour
¾ cup whole-wheat pastry flour
4 teaspoons baking powder
½ teaspoon salt
¼ teaspoon baking soda
½ cup granulated sugar
1 large egg
3 tablespoons canola or safflower oil
1 cup nonfat plain Greek yogurt
½ cup low-fat milk
1 cup frozen dried wild blueberries, thawed
1. Preheat the oven to 400ºF. Coat two baking sheets with the
cooking spray.
wheat pastry flour, baking powder, salt, and baking soda.
3. In a large bowl, whisk together the sugar, egg, oil, yogurt, milk,
and vanilla extract.
4. Gently fold the dry ingredients into the wet ingredients until just
combined. Be careful not to overmix the batter. Gently fold in the
blueberries, making sure to evenly distribute them throughout the
batter.
5. Drop generous ⅓ cups of batter onto the baking sheets, leaving
about 2 inches of room all around each scone.
6. Bake until a toothpick inserted in the center of 1 or 2 scones
comes out clean, about 15 minutes. Let the scones cool on the
baking sheet for 5 minutes, then transfer them to a wire rack to finish
cooling for 10 minutes more.
STORAGE: Keep the scones in a resealable glass or plastic
container at room temperature for up to 3 days.
FREEZE: Individually package each scone in resealable plastic bags
or wrap in plastic wrap, and store for up to 2 months. Thaw at room
temperature. The scones can be eaten at room temperature,
warmed in a toaster oven, or heated in the microwave for 20 to 30
seconds. Allow 2 minutes for the scone to rest after heating in the
microwave.
TOBY’S TIP: When fresh blueberries aren’t in season, choose

frozen ones. Wild blueberries are only found frozen, have a
more intense blueberry flavor, and are packaged at their peak
ripeness, which helps preserve important nutrients like
antioxidants, fiber, and manganese.
Per Serving (1 scone): Calories: 160; Fat: 4g; Saturated Fat: 0g;
DAIRY-FREE GLUTEN-FREE VEGAN
HOMEMADE MAKES 12
SERVINGS
GRANOLA
Many packaged granolas are made of healthy ingredients (nuts

and fruit) but are combined with too much added sugar. A bowl
at breakfast can weigh in at over 600 calories! This is why I like
to make my own. My granola recipe uses a combo of oats,
almonds, dried fruit, and a touch of 100% maple syrup. I enjoy
my granola in controlled portions over oatmeal, Greek yogurt,
fruit salad, or as a grab-and-go snack on its own.
Cooking spray
2 cups rolled oats
½ cup raw almonds, sliced
½ cup unsweetened dried apples, chopped
¼ teaspoon salt
½ cup 100% maple syrup
½ cup water
1. Preheat the oven to 350ºF. Line a baking sheet with parchment

paper or aluminum foil and coat it with the cooking spray.
2. In a medium bowl, mix together the oats, almonds, and apples.
Stir in the cinnamon and salt.
3. In a small bowl, whisk together the maple syrup and water. Pour
this over the oat mixture, and then fold together to evenly coat the
oats, almonds, and apples. Let stand for 5 minutes so the oats can
absorb the liquid.
4. Stir the oat mixture to recombine the ingredients, then spread it
in a thin, even layer onto the baking sheet. Bake for about 40
minutes, stirring the granola with a wooden spoon every 10 minutes.
The finished granola should be golden brown. Let the granola cool
for 15 minutes before eating.
STORAGE: Keep the cooled granola in a resealable plastic or glass
container at room temperature for up to 1 month.
TOBY’S TIP: When buying maple syrup, look for “100%” on the
label to make sure you’re getting the real deal. Those labeled
100% contain small amounts of nutrients like manganese,
calcium, iron, and potassium. Imposters maple syrups are made
from any number of ingredients, including liquid sucrose (aka
sugar), and contain a laundry list of additives and preservatives.
Although oats are gluten-free, many brands manufacture them
in a facility where gluten-containing products are processed.
The package will indicate whether they were processed in a
gluten-free facility.
Per Serving (¼ cup): Calories: 102; Fat: 3g; Saturated Fat: 0g;
VEGETARIAN
PEAR-CINNAMON OAT MAKES 12

MUFFINS
MUFFINS
Head to your corner bagel shop, and you’ll find oversized

muffins staring you in the face, tempting you into an impulse
buy. These bad boys carry a hefty amount of calories, at least
400 each, and little nutritional value. With a little planning, meal
prep, and a delicious recipe, muffins can also bring together
highly nutritious ingredients like whole grains, fruits,
vegetables, nuts, and seeds. Not to mention flavor!
Cooking spray
¼ cup oat bran
1 cup whole-wheat pastry flour
1 teaspoon cinnamon
¼ teaspoon salt
½ packed cup brown sugar
½ cup olive oil
1 egg
1 egg yolk
1 medium pear, chopped (about 1½ cups)
2 tablespoons rolled oats
1. Preheat the oven to 375ºF. Coat a muffin tin with the cooking
spray.
2. In a medium bowl, sift together the oat bran, pastry flour, all-
purpose flour, baking powder, baking soda, cinnamon, and salt.
3. In a large bowl, whisk together the brown sugar and olive oil.
Add the Greek yogurt, egg, and egg yolk, and whisk until smooth.
4. Gently fold the dry ingredients into the wet ingredients, being
careful not to overmix the batter. Gently fold in the pear, making sure
to evenly distribute it throughout the batter.
5. Scoop ¼ of batter into each muffin cup. Evenly sprinkle each
muffin with the oats.
6. Bake until the muffins are golden brown on top and a toothpick
inserted in the center comes out clean, about 20 minutes. Let the
muffins cool for 5 minutes, then transfer them to a wire rack to finish
cooling for another 10 minutes.
STORAGE: Keep the muffins in a resealable plastic container at
room temperature for up to 7 days.
FREEZE: Individually wrap the muffins in plastic wrap or in individual
freezer-safe containers for up to 3 months. Thaw at room
temperature, then warm in the toaster oven or in a preheated 300ºF
oven for 5 minutes.
TOBY’S TIP: For this muffin recipe, I use one of my favorite

underappreciated fruit, pears, but you can substitute apples or
peaches, too.
Per Serving (1 muffin): Calories: 223; Fat: 10g; Saturated Fat: 2g;
VEGETARIAN
MEYER LEMON MAKES

CRANBERRY-RICOTTA 12
MUFFINS
MUFFINS
I love experimenting with citrus fruit. There are so many fun

varieties, and Meyer lemons, Cara Cara oranges, and Minneola
tangelos pop up in supermarkets throughout the country. Once
you’re comfortable with being in the kitchen, start
experimenting with these different delicious varieties of citrus.
These muffins use Meyer lemons, which balance the flavor of
cranberries and ricotta quite nicely.
Cooking spray
1¼ cups unbleached all-purpose flour
1 cup white whole-wheat flour, or 100% whole-wheat flour
½ teaspoon baking soda
½ teaspoon salt
1 cup whole-milk ricotta cheese
½ packed cup light brown sugar
Juice of 1 Meyer lemon
2 large eggs
1 cup dried cranberries
Zest of 1 Meyer lemon
1. Preheat the oven to 375ºF. Coat a muffin tin with the cooking
spray.
wheat flour, baking powder, baking soda, and salt.
3. In a large bowl, mix together the ricotta and applesauce until well
combined. Add the brown sugar, lemon juice, and eggs, and mix until
smooth.
4. Gently fold the dry ingredients into the wet ingredients, being
careful not to overmix the batter. Fold in the cranberries, making sure
to evenly distribute them throughout the batter.
5. Scoop ¼ cup of batter into each muffin cup. Evenly sprinkle each
muffin with the lemon zest.
6. Bake until the muffins are golden brown on top and a toothpick
inserted in the center comes out clean, 18 to 22 minutes. Let the
muffins cool for 5 minutes, then transfer the muffins to a wire rack to
finish cooling for another 10 minutes.
FREEZE: Individually wrap the muffins in plastic wrap or in individual
freezer-safe containers for up to 3 months. Thaw at room
temperature, then warm in the toaster oven or in a preheated 300ºF
oven for 5 minutes.
TOBY’S TIP: Meyer lemons are a cross between a regular

lemon and a mandarin orange. They are sweeter than regular
lemons, less acidic, and have a refreshing herbal scent. You can
find Meyer lemons at your grocery store year-round. If
unavailable, you can substitute regular lemons instead.
Per Serving (1 muffin): Calories: 198; Fat: 4g; Saturated Fat: 2g;
TROPICAL GREEN MAKES 12

SERVINGS
SMOOTHIE
With 9 in 10 people not eating the daily recommended amounts

of vegetables, smoothies are a perfect way to get in a serving
first thing in the morning. Plus, with the combo of green
veggies and different fruits, you’ll be taking in a wide variety of
good-for-you nutrients first thing in the morning. What better
way to start your day!
2 cups chopped spinach or kale

½ banana
½ cup fresh or frozen unsweetened mango chunks
½ cup fresh or frozen unsweetened pineapple chunks
1 cup unsweetened almond milk
1 date, pitted
Add the spinach, banana, mango, pineapple, milk, yogurt, and date
in a blender, and blend until smooth. Pour in a large glass or to-go
cup and enjoy.
REFRIGERATE: To prep ahead of time, add the ingredients in the
blender, cover it, and place in the refrigerator until ready to blend in
the morning.
TOBY’S TIP: Keep a bag of pitted dates in your pantry. Toss 1

or 2 into smoothies for sweetness, in place of adding sugar.
STRAWBERRY-
MAKES 1
CHOCOLATE-ALMOND SERVING
SMOOTHIE JAR
When I was a beginner home chef, I put a ½ cup of almonds into

the blender and burned the motor. I was so distraught that I
went without smoothies for six months, refusing to invest in
another blender! Over time, I learned that almond butter is
much easier for the typical home blender to handle. I now leave
the chopped almonds as a crunchy topping for smoothies.
1¼ cups fresh or frozen strawberries

½ cup plain nonfat Greek yogurt
½ cup 100% cranberry or pomegranate juice
1 tablespoon almond butter
1½ teaspoons unsweetened cocoa powder
4 teaspoons sweetened cacao nibs or mini dark chocolate chips,
divided
1 tablespoon chopped raw almonds
Add the strawberries, yogurt, cranberry juice, almond butter, cocoa
powder, and 2 teaspoons of cacao nibs in a blender, and blend until
smooth. Pour into a 12-ounce glass jar and top the smoothie with the
remaining 2 teaspoons of cacao nibs and the almonds.
REFRIGERATE: To prep ahead of time, add the same ingredients to
the blender, cover it, and place in the refrigerator until ready to blend
in the morning. Top with the remaining nibs and the almonds after
blending.
TOBY’S TIP: When purchasing juice, make sure it says 100%
on the label. A small amount is a healthy way to add sweetness
to dishes, plus it comes with a nice dose of vitamin C.
DAIRY-FREE GLUTEN-FREE VEGETARIAN
QUINOA POWER MAKES 1

SERVING
BREAKFAST JAR
PREP TIME: 10 minutes, plus 8 hours to chill COOK TIME: 0 minutes
You may be used to quinoa as a savory dish, but you can

sweeten it, too! It’s a fabulous way to take in a healthy dose of
fiber and protein, as each ½ cup of cooked quinoa contains 2½
grams of fiber and 4 grams of protein. On days when I eat my
Quinoa Power Breakfast Jar, I don’t end up hungry and can
focus on my morning routine.
½ banana, mashed (about ¼ cup)

1 tablespoon almond butter
1 teaspoon honey
½ cup unsweetened plain almond milk
½ cup cooked quinoa
4 tablespoons wild blueberries, frozen, divided
1. In a small bowl, mix the banana, almond butter, and honey until
smooth and creamy. Add the almond milk, and whisk to thoroughly
combine. Gently fold in the quinoa and 2 tablespoons of blueberries.
2. Pour the mixture into a 10-ounce glass jar and top with the
remaining 2 tablespoons of blueberries. Seal the jar and refrigerate
for at least 8 hours or overnight, allowing the flavors to combine.
3. When ready to eat, stir the mixture and enjoy.
REFRIGERATE: Store for up to 3 days. Give the mixture a stir
before eating.
TOBY’S TIP: Give dry quinoa a quick rinse before cooking to
remove any bitter residue, called saponin, from the grain
surface. You can also look for quinoa that has been prerinsed (it
will say “prerinsed” on the label).
VEGETARIAN
FRUIT SALSA AND MAKES 8

SERVINGS
YOGURT CRÊPES
PREP TIME: 15 minutes, plus 30 minutes to chill COOK TIME: 20 minutes
Walking the streets of Paris, I love stopping at a local crêpe

shop where they make fresh crêpes and fill them with sweet
ingredients like chocolate-hazelnut spread or savory
ingredients like chicken. Oftentimes, I cannot decide what I
want! This combination of mouthwatering fruit, herbs, onions,
and Greek yogurt is the perfect mix of both sweet and savory.
FOR THE SALSA

16 fresh strawberries, hulled and finely diced (about 1¾ cups)
3 kiwis, finely diced (about 1 cup)
½ red onion, diced (about ½ cup)
8 basil leaves, chopped
Juice of 1 lemon
½ teaspoon salt
FOR THE CRÊPES
1¼ cups reduced-fat milk
4 large egg whites
1 tablespoon canola or safflower oil
¾ cup water
Cooking spray
4 cups nonfat vanilla Greek yogurt
TO MAKE THE SALSA
Combine the strawberries, kiwi, onion, basil, lemon juice, salt, and
black pepper in a medium bowl. Refrigerate for at least 30 minutes to
allow the flavors to combine.
TO MAKE THE CRÊPES
1. In a medium bowl, whisk together the milk, egg whites, oil, and
water. Gradually whisk in the flour until the mixture is well combined.
2. Coat a large skillet with the cooking spray, and place it over
medium heat. When the skillet is hot, ladle in ⅓ cup of batter and
cook, undisturbed, until the edges begin to slightly brown, 1 to 2
minutes. Using a spatula, flip the crêpe over and cook for 30
seconds more. Transfer the crêpe to a large plate and place a piece
of parchment paper over the crêpe. Repeat with the remaining
batter, placing parchment paper between each crêpe to prevent
them from sticking together. You will have 8 crêpes.
3. Place 1 crêpe on a large plate and spoon ½ cup of Greek yogurt
onto it and top with ⅓ cup of the fruit salsa. Fold in both sides and
fold the crêpe in half to seal. Turn the crêpe over so the seam is on
the bottom of the plate. Repeat with the remaining of the crêpes,
salsa, and yogurt.
REFRIGERATE: Store the fruit salsa in a resealable container for up
to 1 week. Place the crêpes, with parchment paper between each
layer to prevent sticking, in a large container, and store at room
temperature for up to 1 week.
TOBY’S TIP: Use the fruit salsa to jazz up grilled or baked

chicken and fish.
Per Serving (1 crêpe): Calories: 235; Fat: 3g; Saturated Fat: 0g;
4 GRAINS & BEANS
Turmeric Wild Rice and Black Beans
Oven-Roasted Tomato Quinoa
Balsamic Onion and Mango Quinoa
Farro Tabbouleh
Mushroom-Kale Brown Rice
Onion-Parsley Quinoa
Corn and Tomato Couscous
Indian-Style Sautéed Chickpeas
Asian “Fried” Brown Rice
Bulgur-Stuffed Tomatoes
Slow-Cooker Three-Bean Chili
DAIRY-FREE VEGAN
ROOT VEGETABLE AND MAKES 4

SERVINGS
BEAN SOUP
In the winter, when fewer fresh veggies are in season, my mom

cooked us dishes using root vegetables. Oftentimes, she
tossed whatever she could find into a pot and added beans,
lentils, chicken, or turkey. This root-veggie soup makes me feel
nostalgic and has become my go-to dish on those cold winter
days.
1 packed cup baby spinach

1 medium onion, chopped
1 medium carrot, chopped
1 celery stalk, chopped
1 medium parsnip, chopped
1 medium turnip, chopped
1 (15-ounce) can low-sodium kidney beans, drained and rinsed
6 cups low-sodium vegetable broth
1 tablespoon mirin
2 bay leaves
1. Stack the spinach leaves, roll them up, and then slice into
ribbons. Work in batches if needed.
2. In a large pot over medium heat, heat the olive oil until it
shimmers. Add the onion, carrot, celery, parsnip, and turnip, and
sauté until the onion is translucent, about 4 minutes. Add the beans,
and stir to combine. Add the vegetable broth, mirin, and bay leaves,
and stir to combine. Increase the heat to high and bring the liquid to
a boil, then reduce the heat to low, cover the pot, and simmer until
the beans are tender, about 20 minutes.
3. Remove and discard the bay leaves. Stir in the spinach ribbons
and black pepper.
REFRIGERATE: Store the cold soup in a resealable container for up
to 1 week. Reheat in a pot over medium-high heat. Bring the soup to
a boil, then reduce the heat to low and simmer for 10 minutes. Single
servings can be reheated in the microwave on high for 2 to 3
minutes.
FREEZE: Store the cooled soup in individual freezer-safe containers
or in one large container for up to 2 months. Thaw in the refrigerator
overnight. Reheat in a pot over medium-high heat. Bring soup to a
boil, then reduce the heat to low and simmer for 10 minutes. Single
servings can be reheated in the microwave on high for 2 to 3
minutes.
Per Serving (2 cups): Calories: 220; Fat: 4g; Saturated Fat: 1g;
TURMERIC WILD RICE MAKES 6

SERVINGS
AND BLACK BEANS
PREP TIME: 15 minutes COOK TIME: 1 hour, 10 minutes
Rice and beans is a staple in my kitchen because I can

repurpose it for many meals. I use it as a side dish to
accompany a slice of chicken or fish, or I add it to my lunch
bowl with sautéed greens, leftover chicken or beef, and top it
with sliced avocado. I have added rice and beans to a wrap with
a scrambled egg. The possibilities are endless, and all are
delicious.
4 cups water
1 cup wild rice
½ onion, chopped
1 (10-ounce) package button mushrooms, chopped
2 garlic cloves, minced
1 (8-ounce) can reduced-sodium black beans, drained and rinsed
½ teaspoon ground turmeric
¼ teaspoon ground cumin
¼ teaspoon salt
1. In a medium pot, bring the water to a boil. Stir in the wild rice and
reduce the heat to medium-low. Cover the pot and let the rice cook
until it gets fluffy, about 1 hour. Drain any excess water from the rice.
2. Just before the rice is done, heat the olive oil in a large skillet
over medium-low heat. When it is hot, add the onion, mushrooms,
and garlic, and cook until the onions are translucent and the
mushrooms are tender, about 3 minutes. Add the rice and beans,
and stir to combine. Stir in the turmeric, cumin, and salt, and cook
until the flavors are combined, about 3 minutes.
REFRIGERATE: Store the cooled rice and beans in a resealable
container for up to 5 days. To reheat in the microwave, add 1 to 2
tablespoons of water to the dish before heating.
FREEZE: Store the cooled rice and beans in a freezer-safe
container for up to 2 months. To reheat from frozen, add about ¼ cup
of water to the pot along with the rice and beans.
TOBY’S TIP: If you purchased regular beans (rather than

reduced-sodium), rinse the beans well. Rinsing canned beans
can reduce the amount of sodium up to 40%.
OVEN-ROASTED MAKES 6
SERVINGS
TOMATO QUINOA
Quinoa is a wonderful ingredient to deliver any number of

flavors, whether sweet or savory. It takes on and enhances the
flavors of the other ingredients in a recipe. This simple salad
uses one of my favorite combinations of tomatoes and parsley,
traditional to Mediterranean cuisine, which I grew up eating. The
light and flavorful combination pairs perfectly with fish,
alongside chicken, or over a green salad.
Cooking spray
2 cups cherry tomatoes, halved
½ cup chopped parsley, divided
3 tablespoons olive oil, divided
¼ teaspoon salt
1 cup quinoa
¼ cup grated Parmesan cheese
1. Preheat the oven to 350ºF. Coat a baking sheet with the cooking
spray.
2. In a medium bowl, toss together the tomatoes, ¼ cup of chopped
parsley, 1 tablespoon of olive oil, salt, and black pepper. Spread the
tomatoes in a single layer on the baking sheet.
3. Bake for 15 to 20 minutes, or until the tomatoes are slightly
browned.
4. In a medium saucepan, bring the quinoa and vegetable broth to
a boil over high heat. Reduce the heat to low, cover the pan, and
simmer until all the liquid has been absorbed, 12 to 15 minutes.
Remove the pan from the heat and fluff the quinoa with a fork. Set
aside to cool for 10 minutes.
5. Put the quinoa in a medium bowl. Toss it with the roasted
tomatoes, the remaining ¼ cup of parsley, the remaining 2
tablespoons of olive oil, and Parmesan cheese.
REFRIGERATE: Store the cooled quinoa in a resealable container
for up to 5 days. Serve cold.
TOBY’S TIP: Bought way too many herbs? Freeze them! After
chopping them, fill each pocket of an ice-cube tray ¼ full with
the finely chopped herbs and top it with water. Once the cubes
are frozen, store them in a resealable plastic bag or container.
Per Serving (¾ cup): Calories: 165; Fat: 8g; Saturated Fat: 2g;
BALSAMIC ONION AND MAKES 6

SERVINGS
MANGO QUINOA
I love getting creative by adding fruit into savory dishes like this
one. One cup of sliced mango provides 3 grams of fiber and
over 20 vitamins and minerals, including the antioxidant
vitamins A and C. Mango also provides natural plant
compounds called flavanoids, which may help control high
blood pressure and reduce the risk of stroke and heart disease.
Cooking spray
1 cup quinoa
2 cups low-sodium vegetable broth or water
1 medium red onion, halved and thinly sliced into half-moons
2 tablespoons balsamic vinegar
1 teaspoon chopped fresh rosemary
¼ teaspoon salt
1 mango, diced
2 scallions, chopped
spray.
2. Put the quinoa and vegetable broth in a medium saucepan, and
bring it to a boil over high heat. Reduce the heat to low, cover the
pan, and simmer until all the liquid has been absorbed, 12 to 15
minutes. Remove the pan from the heat and fluff the quinoa with a
fork.
3. In a small bowl, add the onions. Toss them with the vinegar, olive
oil, rosemary, salt, and black pepper. Place in a single layer on the
baking sheet and roast until the onions soften and begin to brown
along the edges, about 12 minutes.
4. In a large bowl, combine the quinoa, balsamic onions, mango,
and scallions. Gently toss to combine.
REFRIGERATE: Store the cooled quinoa in a resealable container
for up to 5 days. Serve cold.
TOBY’S TIP: Shake things up by swapping 1½ cups of diced

pineapple for the mango.
DAIRY-FREE VEGAN
FARRO TABBOULEH MAKES 6 SERVINGS
I grew up on this Middle Eastern dish, which is customarily

made with bulgur. Over the years, I’ve played around with the
grain, and like the addition of nontraditional chickpeas. This
version, made with farro, adds more protein without
compromising the traditional flavors.
1 cup farro
3 cups water
1 cup reduced-sodium canned chickpeas, drained and rinsed
½ hothouse cucumber, chopped
1 cup cherry tomatoes, quartered
½ small onion, diced
1 bunch parsley, chopped
3 tablespoons extra-virgin olive oil
Juice of 1 lemon (about 2 tablespoons)
½ teaspoon salt
1. In a medium pot, bring the water to a boil over high heat. Stir in
the farro, then reduce the heat to medium-low and simmer until the
water is absorbed and the grain is tender, about 30 minutes. Drain
off any excess liquid. Let the farro cool for about 10 minutes, then
transfer to a container, cover, and refrigerate for at least 30 minutes.
2. In a large bowl, combine the chickpeas, cucumber, tomatoes,
and onions. Add the chopped parsley and toss to combine. Add the
chilled farro and toss to evenly combine.
3. Add the olive oil, lemon juice, salt, and black pepper to the farro
and toss to evenly coat.
REFRIGERATE: Store the tabbouleh in a resealable container for up
to 5 days.
TOBY’S TIP: For another spin on this dish, swap the farro for
traditional bulgur and swap half the parsley for mint.
MUSHROOM-KALE MAKES 8
SERVINGS
BROWN RICE
My mom used to put mushrooms in everything, which I wasn’t

fond of as a kid. Now, however, I love the umami flavor they add
to dishes and the fact that they go with pretty much everything
—vegetables, chicken, fish, beef, and pork. Lucky for me, my
kids love them, too.
3 cups water
1 cup brown rice
1 (10-ounce) container white mushrooms, chopped
½ medium onion, chopped
3 cups chopped kale
½ teaspoon salt
¼ cup raw walnuts, chopped
1. In a medium pot, bring the water to a boil over high heat. Stir in
the brown rice and reduce the heat to medium-low. Cover the pot
and let the rice simmer, stirring it occasionally, until tender, about 40
minutes. Drain off any excess water. Transfer the rice to a large bowl
and allow to cool slightly.
2. In a medium saucepan over medium heat, heat the olive oil until
it shimmers. Add the mushrooms, onions, and garlic, and cook until
the onion is translucent, about 5 minutes. Add the kale, cover the
pan, and cook, stirring occasionally, until the kale is wilted, about 5
minutes.
3. Add the mushroom-kale mixture to the bowl with the rice and
season with the salt and black pepper. Toss to combine. Top with the
chopped walnuts.
REFRIGERATE: Store the cooled rice in a resealable container for
up to 5 days. Reheat in a small saucepan over medium heat, or
reheat individual portions in the microwave for 1 minute.
TOBY’S TIP: Have extra spinach? Use it instead of kale.
ONION-PARSLEY MAKES 6
SERVINGS
QUINOA
There are so many ways to flavor this protein-packed grain

(technically a seed, but delicious, healthy, and versatile
nonetheless). Sautéing the onions in a nice olive oil adds new
levels of flavor to this quinoa and takes only minutes to cook.
Top a green salad with it or wrap it in a whole-grain tortilla for
an easy lunch.
1½ cups quinoa
½ sweet yellow onion, chopped (about ½ cup)
½ cup chopped parsley
¼ teaspoon salt
2 scallions, white parts only, sliced
1. In a medium pot, bring the quinoa and vegetable broth to a boil

over high heat. Reduce the heat to low, cover the pot, and simmer
until the water has been absorbed and the quinoa is soft and fluffy,
about 15 minutes. Remove the pot from the heat and use a fork to
fluff the quinoa.
2. While quinoa is cooking, heat the olive oil in a sauté pan over
medium heat. Add the onions and cook until they are translucent,
about 2 minutes. Turn off the heat and stir in the parsley.
3. Add the quinoa to the onion and parsley mixture, season with the
salt and black pepper, and gently toss to combine. Top with sliced
scallions.
REFRIGERATE: Store the room-temperature quinoa in a resealable
container for up to 5 days. The quinoa can be eaten cold or reheated
in the microwave or on the stove over low heat.
TOBY’S TIP: Have a rice cooker? Use it to cook the quinoa,

using 2 cups of liquid for every 1 cup of quinoa (a 2:1 ratio).
Prepping just got even easier.
DAIRY-FREE VEGAN
CORN AND TOMATO MAKES 8

SERVINGS
COUSCOUS
Summer barbecues are one of my favorite activities. I cannot,

however, take those side salads packed with artery-clogging
mayonnaise and loads of refined carbs. Instead, I make this
whole-grain side packed with veggies that helps add bulk and a
ton of flavor. It’s a welcome and appreciated addition to any
summer barbecue.
1½ cups whole-wheat couscous

½ cup fresh parsley, chopped (stems saved)
Zest of 1 lemon
2 cups water, divided
1 cup frozen corn kernels
1 cup cherry tomatoes, halved
1 tablespoon extra-virgin olive oil
½ teaspoon salt
1. Put the couscous, parsley stems, and lemon zest in a medium,

heatproof bowl. Bring 1¾ cups of water to a boil and pour it over the
couscous. Stir to separate any clumps. Cover the bowl until the
water is absorbed, about 5 minutes. Fluff the couscous with a fork
and remove and discard the zest and parsley stems.
2. In a small saucepan, bring ¼ cup of water to a boil over high
heat. Add the corn, reduce the heat to low, and simmer until the corn
is heated through, about 5 minutes.
3. Add chopped parsley, corn, tomatoes, and scallions to the
couscous. Toss gently to combine. Add the olive oil, lemon juice,
salt, and black pepper. Toss to evenly coat.
REFRIGERATE: Store the room-temperature couscous in a
resealable container for up to 5 days. Serve cold.
TOBY’S TIP: Add some cheesy goodness to this couscous with

¾ cup diced part-skim mozzarella cheese.
DAIRY-FREE GLUTEN-FREE PALEO VEGAN
INDIAN-STYLE SAUTÉED MAKES 4

SERVINGS
CHICKPEAS
Chickpeas, or garbanzo beans, are a versatile side that I use

throughout my meals. I add them to a bowl with lentils and
sautéed greens, spoon them over baked salmon, or top them
cold over a bed of greens. Here, combined with some traditional
Indian spices, the chickpeas absorb tremendous flavor, making
this wonderful as its own dish, or as a side with simply
prepared chicken or fish.
2 tablespoons olive oil

1 red bell pepper, chopped
1 jalapeño pepper, halved, seeded, and chopped
1½ teaspoons cumin
1 teaspoon turmeric
1 teaspoon cardamom
2 (19-ounce) cans of reduced-sodium chickpeas, drained and rinsed
1½ cups low-sodium vegetable broth
2 tablespoons chopped fresh cilantro
¼ teaspoon salt
1. In a sauté pan over medium heat, heat the olive oil until it
shimmers. Add the red pepper and jalapeño, and cook until
softened, about 2 minutes. Add the cumin, turmeric, and cardamom,
and stir until fragrant, about 1 minute.
2. Add the chickpeas and broth to the pan and bring them to a boil
over high heat. Reduce the heat to low, and simmer until half the
liquid has evaporated, about 5 minutes. Stir in the cilantro, lemon
juice, salt, and black pepper.
REFRIGERATE: Store the room-temperature chickpeas and sauce
in a resealable container for up to 1 week. Enjoy at room
temperature or reheat in the microwave for 2 minutes or in a small
pot over medium-low heat for 5 minutes.
FREEZE: Store the chickpeas with the sauce in individual freezer-
safe containers for up to 2 months. Thaw overnight in the
refrigerator. For a single portion, reheat for 2 minutes in the
microwave or in a small pot over medium-low heat for 5 minutes.
TOBY’S TIP: This dish is fantastic with other traditional Indian

legumes. Swap out the chickpeas for black-eyed peas, adzuki
beans, or kidney beans.
Per Serving (½ cup): Calories: 230; Fat: 9g; Saturated Fat: 1g;
ASIAN “FRIED” MAKES 4

SERVINGS
BROWN RICE
Instead of getting caught midweek without food to prepare and

ordering Chinese takeout, I make one of my favorite Chinese
dishes at home. This “fried” rice is made with brown rice,
adding lots of filling fiber. It pairs perfectly with a stir-fry or
grilled fish, and costs a heck of a lot less than any takeout!
3 cups water
1 cup brown rice
1 cup frozen shelled edamame
Cooking spray
1 scallion, sliced
1 teaspoon freshly grated ginger
½ teaspoon salt
4 large eggs
1 teaspoon toasted sesame oil
1. In a medium pot, bring the water to a boil over high heat. Add the
brown rice and reduce the heat to medium-low. Cover the pot and
simmer the rice, stirring it occasionally, until tender, about 40
minutes. Drain off any excess water.
2. While the rice is cooking, fill a small pot half full with water and
bring it to a boil over high heat. Add the edamame, and then reduce
the heat to low and simmer, uncovered, until cooked through, about
5 minutes. Drain well.
3. Coat a large skillet with the cooking spray and place it over
medium heat. Once the pan is hot, add the scallion and cook until
softened, about 1 minute. Add the cooked rice, edamame, ginger,
and salt, and cook, stirring occasionally, until heated through.
4. In a small bowl, whisk the eggs. Pour them over the rice. Stir
continuously until the eggs are cooked through, about 5 minutes.
Break up any large pieces of egg and stir to incorporate. Top with
sesame oil.
REFRIGERATE: Store the rice in a resealable container for up to 5
days. Reheat in the microwave for about 2 minutes or in a small pot
over medium-low heat. Add 1 to 2 tablespoons of water if the rice is
dry.
TOBY’S TIP: Edamame are baby soybeans. Each ½ cup

provides 11 grams of protein, 9 grams of fiber, 10% of your daily
vitamin C, and 8% of the recommended daily amount of vitamin
A. Shelled edamame can be added to rice, pasta, and stir-fry
dishes.
DAIRY-FREE VEGAN
BULGUR-STUFFED MAKES 8
SERVINGS
TOMATOES
Bulgur is an ancient grain that originated in the Mediterranean

region. The process of turning wheat into bulgur has been
around for thousands of years. It has a nutty flavor, chewy
texture, and it is a nutrition powerhouse. This whole grain is
brimming with energy-boosting B vitamins like niacin, folate,
and thiamine, and provides 10 percent of the recommended
daily amount of iron. One cooked cup also provides 8 grams of
fiber and 6 grams of protein.
Cooking spray
1 cup low-sodium vegetable broth
½ cup bulgur
8 medium tomatoes
1 cup chopped fresh parsley
½ cup chopped fresh mint
1 scallion, chopped
1½ tablespoons extra-virgin olive oil
½ teaspoon salt
spray.
2. In a medium pot over high heat, bring the vegetable broth to a
boil. Add the bulgur, cover the pot, reduce the heat to medium-low,
and simmer until the grain is tender and the liquid is absorbed, 15 to
25 minutes. Drain off any excess liquid.
3. While the bulgur cooks, cut the top third off the tomatoes and set
them aside. Using a spoon, remove the seeds and pulp from the
center of the tomatoes. Set the tomato “bowls” aside.
4. Dice the tomato tops and place them in a large bowl. Add the
bulgur and stir to combine. Add the parsley, mint, scallion, olive oil,
lemon juice, and salt. Stir to combine thoroughly.
5. Spoon 2 heaping tablespoons of the bulgur mixture into the
hollow of each tomato. Place the tomatoes 2 inches apart on the
baking sheet. Bake until the tomatoes are slightly browned, about 20
minutes.
REFRIGERATE: Store the tomatoes in a single layer in resealable
containers for up to 5 days. The stuffed tomatoes can be eaten cold,
at room temperature, or reheated in the microwave for about 1
minute.
TOBY’S TIP: Have extra quinoa? Use it instead of bulgur. Many

of the grains in these dishes are interchangeable.
Per Serving (1 tomato): Calories: 87; Fat: 3g; Saturated Fat: 0g;
SLOW-COOKER THREE- MAKES 6

SERVINGS
BEAN CHILI
PREP TIME: 15 minutes COOK TIME: 5 minutes, plus 8 hours
Sunday night is family dinner night in my house, and this bean

chili is a favorite of all. I toss in whichever beans I have on
hand, cover, and press the “cook” button. Now that the slow
cooker is doing all the work, I’m free to spend quality time with
my kids—usually playing a little 2-on-2 basketball.

1 medium onion, diced
2 (14.5-ounce) cans crushed tomatoes
2 (15-ounce) cans reduced-sodium black beans, drained and rinsed
1 (15-ounce) can reduced-sodium kidney beans, drained and rinsed
1 (15-ounce) can reduced-sodium cannellini beans, drained and
rinsed
1¾ cups low-sodium vegetable broth
1 tablespoon chili powder
1 tablespoon ground cumin
2 teaspoons Worcestershire sauce
½ teaspoon salt
1. In a medium skillet over medium heat, heat the olive oil until it
shimmers. Add the onion and garlic and sauté until the onions are
translucent, about 2 minutes. Add the onion mixture to the slow
cooker.
2. Add the crushed tomatoes, black beans, kidney beans, cannellini
beans, vegetable broth, chili powder, cumin, Worcestershire sauce,
salt, and black pepper to the slow cooker. Stir to combine.
3. Cover and cook on low for 8 hours.
REFRIGERATE: Let the chili cool for 1 to 2 hours before storing in a
resealable container for up to 1 week.
FREEZE: Store the cooled chili in individual containers or one large
freezer-safe container for up to 2 months. Thaw in the refrigerator
overnight. Reheat in the microwave for several minutes (depending
on the portion size), or reheat in a pot over medium-low heat for 10
to 15 minutes.
TOBY’S TIP: Switch things up by adding 1 diced sweet potato

to the slow cooker when you’re cooking this chili. If you are
sensitive to gluten, make sure to buy gluten-free Worcestershire
sauce.
Tuna Niçoise Salad
SALADS &
5
VEGETABLES
Roasted Root Vegetable Salad with
Kale
Arugula Salad with Salmon
Mason Jar Cobb Salad
Grilled Asian Steak Salad
Tuna Niçoise Salad
Quinoa-Kale Salad Bowl
Lighter Panzanella Salad
Citrus Broccoli Slaw
Chopped Salad with Feta and Lentils
Artichoke and White Bean Salad
Carrot-Cabbage Slaw
Eggplant Zucchini Provençal
Cauliflower-Rice Mushroom Risotto
Maple Orange Glazed Baby Carrots
Steamed Asparagus with Bacon
Balsamic Brussels Sprouts
Lighter Creamed Spinach
ROASTED ROOT
MAKES 4
VEGETABLE SALAD WITH SERVINGS
KALE
During the winter, the hearty comfort of root vegetables like

parsnips, yams, sweet potatoes, beets, and turnips warms me
on the coldest of days. My favorite way to cook root vegetables
is by roasting them in the oven. This gives the natural sugars
and starches in the vegetables a chance to brown, resulting in a
nice, deep flavor.
Cooking spray
¾ pound sweet potatoes, peeled and diced
¾ pound parsnips, peeled and diced
¼ teaspoon salt
⅓ cup raw almonds, sliced
6 cups chopped kale
Herbed Vinaigrette
spray.
2. Put the sweet potatoes and parsnips in a large bowl and drizzle
them with the olive oil, and season with the salt and black pepper.
Spread the vegetables in a single layer on the baking sheet. Roast
until softened and slightly browned, 25 to 30 minutes.
3. In a small sauté pan over low heat, toast the almond slices for
about 2 minutes. Stir or shake the pan frequently to prevent the nuts
from burning. Remove the pan from the heat and let the almonds
cool for 5 minutes.
4. Put 1½ cups of kale in each of four individual resealable
containers and top each with ½ cup of roasted vegetables, 1 heaping
tablespoon of almonds, and 1 teaspoon of Parmesan cheese. When
ready to eat, top each with 1½ tablespoons of dressing.
REFRIGERATE: Store the undressed salad in a resealable
container for up to 5 days. Store the dressing in a resealable
container for up to 1 week.
TOBY’S TIP: Roast double the amount of root vegetables, or

add ¾ pound each of beets and turnips to the mix. Use the extra
servings as an easy side dish for the week.
DAIRY-FREE GLUTEN-FREE PALEO
ARUGULA SALAD WITH MAKES 4

SERVINGS
SALMON
I love going to a local restaurant for lunch where I order a green

salad topped with salmon. But for a fraction of the price, I make
this arugula salad with salmon and an herb vinaigrette.
Cooking spray
1 pound salmon fillet
¼ teaspoon salt, divided
¼ teaspoon freshly ground black pepper, divided
2 tablespoons unseasoned rice vinegar
Juice of ½ lemon (about 1 tablespoon)
1 teaspoon Dijon mustard
¼ teaspoon dried tarragon
¼ cup extra-virgin olive oil
7 ounces of arugula, washed (about 6 cups)
¼ cup raw walnuts, chopped
spray.
2. Place the salmon skin-side down on the baking sheet. Sprinkle
the fish with ⅛ teaspoon each of the salt and black pepper. Bake
until the salmon is flaky and cooked through, reaching an internal
temperature of 145ºF, 20 to 22 minutes. Let the salmon cool for 10
minutes, then cut it into 4 even pieces.
3. In a small bowl, whisk together the rice vinegar, garlic, lemon
juice, mustard, tarragon, and the remaining ⅛ teaspoon each of salt
and black pepper. While whisking, slowly drizzle in the olive oil to
combine.
4. Into each of four resealable containers, put 1½ cups of arugula,
½ cup of cherry tomato halves, 1 tablespoon of chopped walnuts,
and a piece of salmon. Before serving, top each salad with 1
tablespoon of dressing.
REFRIGERATE: Store the undressed salad in the refrigerator for up
to 5 days. Refrigerate the dressing in a resealable plastic or glass
container for up to 2 weeks. When ready to eat, top each salad with
1 tablespoon of dressing. Alternatively, the dressing can be placed at
the bottom of a Mason jar and then topped with the salad ingredients
and salmon. Shake before eating.
TOBY’S TIP: Don’t want four salads this week? Make two
instead, and keep the two additional pieces of salmon for other
meals throughout the week with sides like Citrus Broccoli Slaw
or Turmeric Wild Rice and Black Beans. If you are sensitive to
gluten, make sure to buy gluten-free Dijon mustard.
GLUTEN-FREE
MASON JAR COBB MAKES 4

SERVINGS
SALAD
The colorful array of vegetables makes eating this salad not

only a tasty experience but also a visually appealing one. After
all, we eat with our eyes first. Bring this salad to work and your
co-workers will be jealous they didn’t spend time over the
weekend prepping meals. It’s a great way to share your tips with
them.
Cooking spray
4 (1-ounce) slices lean turkey bacon
4 large eggs
1 cup frozen corn kernels
1 avocado
2 cups shredded romaine lettuce
1 cup grape tomatoes, halved
1 cucumber, diced (about 1 cup)
medium heat until hot. Add the turkey bacon and cook until crispy, 3
to 5 minutes, flipping the slices over halfway through. Transfer the
bacon to a paper towel–lined plate. Set aside to cool for 10 minutes.
2. Place the eggs in a medium pot and cover them with water.
Place the pot over high heat and bring the water to a boil. Cook the
eggs for 3 minutes, then remove the pot from the heat, cover it, and
let the eggs stand for 15 minutes. Drain the water from the pot, and
run cold water over the eggs until they are completely cool, about 10
minutes. Peel the eggs.
3. In a small pot over medium heat, add ¼ cup of water and the
corn and cook until the corn is heated through, about 5 minutes.
Drain any excess water and set aside to cool for 10 minutes.
4. When you’re ready to assemble the salads, cube the avocado
and drizzle it with the lemon juice to prevent browning. Coarsely
chop each egg and crumble the turkey bacon.
5. In the bottom of each of four Mason jars, add 2 tablespoons of
the dressing. Next, add ½ cup of lettuce and ¼ cup each of the
tomatoes, corn, and cucumber. If the salad begins to get close to the
top of the jar, gently push down on the vegetables with your
fingertips. Top each salad with 1 coarsely chopped egg, ¼ of the
cubed avocado, and 1 slice of crumbled turkey bacon. Seal the jar
and store in the refrigerator until ready to eat.
REFRIGERATE: Store the jars for up to 5 days. Shake the Mason
jar to evenly distribute the dressing before eating.
TOBY’S TIP: Look for uncured turkey bacon, which may appear
to have a duller color compared to regular cured turkey bacon.
The nitrites found in cured meats have been linked to various
types of cancer. Sodium nitrite is a preservative added to cured
and processed meats to help prevent bacterial growth and
lengthen shelf life.
DAIRY-FREE PALEO
GRILLED ASIAN STEAK MAKES 4

SERVINGS
SALAD
PREP TIME: 15 minutes, plus 30 minutes to marinate COOK TIME: 10
minutes
I love the taste of beef, and a few ounces over a green salad
makes my day without an ounce of guilt. Because of the
increased trimming practices of beef over the past few decades,
many cuts of lean beef are available at the market.
1 pound flank steak or skirt steak

Soy-Sesame Dressing
Nonstick cooking spray or canola oil
1 (9-ounce) package spring mix greens or other mixed greens (about
6 cups)
1 medium cucumber, halved lengthwise and cut into half-moons
1 carrot, grated
1. In a large bowl, add the steak and drizzle it with ¼ cup of the
dressing. Use your fingers to makes sure the entire surface of the
steak is covered by the dressing. Cover the bowl and marinate the
steak in the refrigerator for at least 30 minutes and up to 24 hours.
2. Place a grill pan over high heat or preheat the grill. Coat the grill
pan with the cooking spray or brush the grill grates with the canola
oil. Place the steak on the grill and discard the leftover marinade.
Grill until the steak’s internal temperature reaches 145ºF, 3 to 5
minutes on each side. Transfer the steak to a plate and let it rest for
10 minutes. Slice the steak into 1-inch-thick strips.
3. Place 1½ cups of the greens into each of four individual
containers. Top each with equal amounts of the tomatoes,
cucumbers, and carrots. Layer the sliced steak across each salad
(about 4 ounces per salad). Drizzle each salad with 2 tablespoons of
the dressing just before eating.
REFRIGERATE: Store the undressed salad for up to 5 days. Store
the dressing in a resealable container or glass jar for up to 2 weeks.
When ready to eat, top each salad with 2 tablespoons of dressing.
Alternatively, put the dressing serving in the bottom of a Mason jar
and then add the salad ingredients and steak slices. Refrigerate for
up to 5 days and shake the jar before eating to evenly coat the
salad.
TOBY’S TIP: You can make your own mixed greens with any
combination of spinach, radicchio, red leaf lettuce, butter lettuce,
and arugula.
TUNA NIÇOISE MAKES 4

SERVINGS
SALAD
Making a lighter niçoise salad is all about portion control. My

version uses traditional niçoise ingredients like potatoes, green
beans, eggs, and tuna, but in smaller portions so you get the
nutrition and flavor you want for a reasonable amount of
calories.
Cooking spray
2 small red potatoes, sliced into 1-inch cubes (about 1 cup)
1 teaspoon olive oil
¼ teaspoon salt
4 large eggs
5 ounces fresh spinach, chopped (about 4 cups)
1 cup fresh green beans, trimmed and cut into thirds
1 cup grape tomatoes, halved
2 (4-ounce) cans tuna packed in olive oil, undrained
1 lemon, quartered
spray.
2. In a small bowl, add the potatoes, olive oil, and salt. Toss to
evenly coat. Spread the potatoes in a single layer on the baking
sheet. Roast until golden brown and tender, 20 to 25 minutes. Set
aside to cool for 10 minutes.
3. While the potatoes are roasting, place the eggs in a medium pot
and cover them with water. Place the pot over high heat and bring
the water to a boil. Cook the eggs for 3 minutes, then remove the pot
from the heat, cover it, and let stand for 15 minutes. Drain and run
cold water over the eggs until they are completely cool, about 10
minutes. Peel and slice into quarters lengthwise.
4. Into each of four glass containers, place 1 cup of the spinach.
Top each with ¼ cup of the potatoes, 4 egg quarters, ¼ cup each of
green beans and tomatoes, and ½ can of tuna with the oil. Sprinkle
each with the black pepper and add a lemon wedge. When ready to
eat, squeeze the lemon juice on the tuna.
REFRIGERATE: Store each sealed jar for up to 5 days.
TOBY’S TIP: Instead of making a separate dressing, this salad

uses the oil from the tuna and adds a squeeze of lemon juice
and black pepper. It’s a quick, easy, and healthy way to flavor
the salad.
QUINOA-KALE SALAD MAKES 6

SERVINGS
BOWL
Sometimes I crave a salad with protein, but I’m not in the mood
for chicken or meat. That’s when I whip up this vegetarian salad
made with quinoa, which contains all the essential amino acids
(building blocks of protein) that the body needs. It’s one of the
only plant-based sources of complete protein.
1 cup quinoa
6 cups chopped kale
3 plum tomatoes, chopped
1 hothouse cucumber, chopped
¼ pineapple, cut into small cubes
½ cup raw walnuts, chopped
½ cup extra-virgin olive oil
2 tablespoons apple cider vinegar
2 teaspoons honey
½ teaspoon salt
1. In a medium pot over high heat, bring the quinoa and vegetable
broth to a boil. Reduce the heat to low, cover the pot, and simmer
until the broth has evaporated and the quinoa is soft and fluffy, about
15 minutes. Remove the pot from the heat, and using a fork fluff the
quinoa. Let the quinoa cool for about 5 minutes.
2. While quinoa is cooking, put the kale, tomatoes, cucumber,
pineapple, and walnuts in a large bowl and toss to combine.
3. In a small bowl, whisk together the olive oil, apple cider vinegar,
honey, salt, and black pepper.
4. In each of six resealable containers, add 2 cups of the salad and
⅓ cup of the quinoa. When ready to eat, add 2 tablespoons of
dressing to each salad and toss to combine.
container for up to 5 days. Store the dressing in a resealable
container or glass jar. Alternatively, the dressing can also be placed
at the bottom of a glass Mason jar and topped with the salad and
quinoa to take on the go. Shake the Mason jar to evenly distribute
the dressing before eating.
TOBY’S TIP: Buying fresh kale and chopping it yourself is

cheaper. However, in a pinch or if it is on sale, save a little time
by purchasing pre-chopped, bagged kale.
VEGETARIAN
LIGHTER PANZANELLA MAKES 4

SERVINGS
SALAD
I was recently at a business meeting where I tried a panzanella

salad. I was in love with the flavor but wanted to make my own
croutons and make it using my favorite vegetables. This lighter
version is the result, and now it’s a go-to salad in my lunch
repertoire.
FOR THE CROUTONS

Cooking spray
4 slices 100% whole-wheat bread, cut into 1-inch squares
2 teaspoons dried rosemary
¼ teaspoon sea salt
FOR THE SALAD
4 cups shredded romaine lettuce
1 yellow or orange bell pepper, cut into 1-inch-wide strips
1 medium cucumber, sliced into ½-inch-thick rounds
½ small red onion, thinly sliced
¼ cup fresh basil leaves, sliced into ¼-inch-thick ribbons
4 ounces part-skim mozzarella cheese, cut into 1-inch cubes
TO MAKE THE CROUTONS
spray. Put the bread in a medium bowl.
2. In a small bowl whisk together the olive oil, rosemary, and sea
salt. Drizzle the mix over the bread and toss to combine.
3. Put the bread on the baking sheet in a single layer. Bake until dry
and golden brown, 8 to 10 minutes. Let cool for 10 minutes.
TO PREPARE THE SALAD
1. In a large bowl, add the romaine lettuce, tomatoes, bell peppers,

cucumber, and onion and toss to combine. Sprinkle with the basil
and mozzarella and stir to evenly distribute.
2. Place 2¾ cups of salad in each of four large bowls or individual
resealable containers. Top each bowl with ⅔ cup of croutons and 2
tablespoons of dressing.
container for up to 5 days. Store the dressing in a separate
resealable container or glass jar for up to 1 month. Before eating,
drizzle 2 tablespoons of the dressing on an individual serving and
toss to combine. Alternatively, the dressing can be placed at the
bottom of a glass Mason jar and topped with the salad. Shake the
Mason jar before eating to evenly distribute.
TOBY’S TIP: Want to up your protein? Add leftover chicken or

turkey and enjoy this salad for lunch or dinner.
CITRUS BROCCOLI MAKES 6

SERVINGS
SLAW
I can’t enjoy any kind of slaw where the vegetables are hidden
under a heavy dressing. Instead, I make my slaws with a light,
citrus dressing so I can taste the flavor of the delicious,
seasonal veggies. This recipe uses a little light mayo
complimented with Greek yogurt, so you still get some of the
creaminess without drowning the gorgeous vegetables.
1 pound fresh broccoli

2 tablespoons nonfat plain Greek yogurt
2 tablespoons reduced-fat mayonnaise
1 tablespoon freshly squeezed orange juice
1 tablespoon unseasoned rice vinegar
¼ teaspoon salt
1 medium carrot, grated
½ red onion, chopped (about ½ cup)
¼ cup sunflower seeds
2 tablespoons pomegranate arils
1. Cut the broccoli into florets. Thinly slice the broccoli stems and
florets using a chef’s knife or mandolin.
2. In a small bowl, whisk together the Greek yogurt, mayonnaise,
orange juice, rice vinegar, lemon juice, salt, and black pepper.
3. In a large bowl, toss together the broccoli, carrots, onion,
sunflower seeds, and pomegranate arils. Add the Greek yogurt
dressing and toss to evenly coat. Cover the bowl and refrigerate for
at least 2 hours before eating.
REFRIGERATE: Store the slaw in a resealable container for up to 5
days.
TOBY’S TIP: When substituting Greek yogurt for mayo-based

dressings, I like to use a 1:1 ratio. This means equal amounts of
Greek yogurt and reduced-fat mayo. This way I can still get the
mayo flavor without all the calories.
Per Serving (1 cup): Calories: 83; Fat: 4g; Saturated Fat: 0g; Protein:
4g; Total Carbs: 10g; Fiber: 3g; Sodium: 174mg
CHOPPED SALAD WITH MAKES 4

SERVINGS
FETA AND LENTILS
As a young girl, I spent most of my summers in Israel where we

ate chopped salad at most meals. As an adult, I have created
different versions of this salad including this Mediterranean-
style version with fiber-filled lentils deliciously balanced with
feta cheese. It’s the perfect salad to make use of any extra
vegetables taking up room in your refrigerator.
½ hothouse cucumber, chopped

1 plum tomato, chopped
½ red bell pepper, chopped
¼ red onion, chopped
1 cup canned lentils, drained and rinsed
2 tablespoons chopped parsley
Juice of 1 lemon
¼ teaspoon salt
⅓ cup crumbled feta cheese
1. In a medium bowl, add the cucumber, tomato, bell pepper, onion,

lentils, and parsley. Toss to combine.
2. Add the olive oil, lemon juice, salt, and black pepper and toss
evenly to coat the vegetables. Sprinkle the feta cheese over the
salad.
REFRIGERATE: Store the salad in a resealable container for up to 5
days.
TOBY’S TIP: Swap the lentils for chickpeas or white beans for
variety or if those are what you have in your pantry.
ARTICHOKE AND WHITE MAKES 4

SERVINGS
BEAN SALAD
During warmer weather I enjoy a cold salad for lunch. This

combo provides protein from the beans and gets me a few
steps closer to the recommended daily amount of vegetables. I
love pairing this salad with an antioxidant-packed berry-fruit
salad sprinkled with chopped almonds.
1 (15-ounce) can low-sodium cannellini beans, drained and rinsed

1 (15-ounce) can artichoke hearts, drained
½ cup shredded Parmesan cheese
½ red onion, finely diced (about ⅓ cup)
3 tablespoons finely chopped parsley
¼ cup red wine vinegar
¼ garlic clove, minced
¼ teaspoon salt
1. In a large bowl, add the beans, artichokes, tomatoes, Parmesan

cheese, onion, and parsley. Toss to combine.
2. In a small bowl, whisk together the vinegar, garlic, mustard, salt,
and black pepper. Continue whisking and slowly drizzle in the olive
oil until the dressing is emulsified.
3. Pour the dressing over the salad and toss to combine. Cover and
refrigerate for at least 30 minutes before eating. When ready to
serve, stir the salad to recombine the ingredients.
days.
TOBY’S TIP: Fresh artichokes are pricey and not always in

season. Frozen artichokes are best when used in cooked
dishes. Compare canned artichoke labels and choose the one
with the least amount of sodium. You can also rinse them before
adding them to the salad to reduce the sodium levels even
further. If you are sensitive to gluten, make sure to buy gluten-
free Dijon mustard.
Per Serving (1¼ cups): Calories: 211; Fat: 9g; Saturated Fat: 2g;
CARROT-CABBAGE MAKES 6
SERVINGS
SLAW
My 12-year-old daughter has loved cabbage since she was 5

years old. In elementary school she took shredded cabbage
with her for lunch but always insisted eating it plain. After a
while, I convinced her to add a little flavor. This light, lemony oil
dressing is the result. It’s great just with the cabbage or used to
dress a more complex slaw like this one.
¼ head napa cabbage, shredded

2 carrots, shredded
1 large zucchini, shredded
Juice of 1½ lemons (about 3 tablespoons)
1 teaspoon brown sugar
¼ teaspoon salt
1. In a large bowl, add the cabbage, carrots, and zucchini. Toss to

combine.
2. In a small bowl, whisk together the olive oil, lemon juice, brown
sugar, salt, and black pepper. Whisk until the sugar and salt are
dissolved and the dressing has emulsified. Drizzle the dressing over
the vegetables and toss to combine.
REFRIGERATE: Store the slaw in a resealable container for up to 1
week.
TOBY’S TIP: Use a food processor to shred vegetables.
Alternatively, use a vegetable peeler, rotating the vegetable
each time you peel. Slice larger slivers in half lengthwise.
EGGPLANT ZUCCHINI MAKES 6

SERVINGS
PROVENÇAL
You can’t go wrong with roasted vegetables. They are a perfect

side to chicken, fish, and beef, or they can be tossed over a
green salad or over whole-grain pasta or quinoa. If you have
other veggies hanging out in the refrigerator, don’t waste them
—roast them instead! It’s all about versatility.
Cooking spray
2 small onions, cut lengthwise into ¼-inch rounds
2 red bell peppers, cut into 2-inch-wide strips
1 medium eggplant, cut into ½-inch-thick rounds, then quartered
2 medium zucchini, cut into ¼-inch rounds
10 garlic cloves
¼ cup olive oil
2 tablespoons Herbes de Provence
½ teaspoon salt
4 medium tomatoes, cut into 8 wedges each
cooking spray.
2. In a large bowl, add the onions, bell peppers, eggplant, zucchini,
garlic cloves, olive oil, Herbes de Provence, and salt. Toss to
combine. Spread the vegetables in a single layer on the baking
sheets. Roast for 30 minutes, giving the vegetables a stir halfway
through. After 30 minutes, stir the vegetables again and add the
tomatoes to the baking sheets. Continue roasting until the
vegetables are soft and slightly browned, 15 to 20 minutes more.
REFRIGERATE: Store the cooled vegetables in a resealable
container for up to 5 days. Reheat single-serving portions in the
microwave for 1½ minutes, and let sit for 2 minutes before eating.
FREEZE: Store the cooled vegetables in individual freezer-safe
containers for up to 2 months. Thaw overnight in the refrigerator.
Reheat in the microwave for about 1½ minutes, and let cool for 2
minutes before eating.
TOBY’S TIP: Be sure to cut the vegetables into the thickness

indicated in the recipe. You do not want them too thin because
they shrink in the oven as the water in them evaporates. Also
make sure they’re evenly cut so they cook evenly. If you’re
unsure of the measurements, use a ruler or measuring tape until
you get the hang of the sizes.
CAULIFLOWER-RICE MAKES 4
SERVINGS
MUSHROOM RISOTTO
A good bowl of risotto always hits the spot. What doesn’t hit the
spot, though, is all those carbs and calories. Plus, risotto takes
forever to cook. I’ve discovered riced cauliflower, which
provides tons of vitamins, minerals, and antioxidants without all
the calories. It also takes fewer than 30 minutes to whip up. It’s
everything that’s good about risotto but with more nutrition and
less work.
1 tablespoon unsalted butter

½ white onion, diced
1 (8-ounce) package brown mushrooms
1 (12-ounce) package frozen riced cauliflower, thawed
¾ cup low-sodium vegetable or chicken broth
1. In a medium skillet over medium heat, heat the butter. Add the
onion, mushrooms, and garlic, and sauté until the onions are
translucent and the mushrooms are fragrant, about 5 minutes.
2. Add the cauliflower rice and tomatoes and stir to combine. Add
the broth and bring it to a boil over high heat. Reduce the heat to low
and simmer, stirring occasionally, until the liquid has reduced by half,
about 7 minutes.
3. Remove the skillet from the heat and stir in the Parmesan
cheese.
REFRIGERATE: Store the cooled risotto in a resealable container
for up to 5 days. Reheat it in a medium saucepan over medium heat
with 2 tablespoons of water. Heat single risotto portions in the
microwave for 1½ minutes and let each cool for 2 minutes before
eating.
FREEZE: Store in individual freezer-safe containers for up to 2
months. Reheat from frozen with 2 tablespoons of water in a medium
saucepan over medium heat until warmed through, about 5 minutes.
TOBY’S TIP: Make your own cauliflower rice by cutting 1 head

of cauliflower into large chunks. Place it into a food processor
and pulse until the cauliflower looks like rice grains.
LEMONY GREEN BEANS MAKES 4

SERVINGS
WITH ALMONDS
Green beans are brimming with nutrients as 1 cup of fresh

green beans has 34 calories and 15 percent of the
recommended daily amount of fiber. They’re also an excellent
source of vitamins C and K, and a good source of vitamin A,
folate, and manganese.

2 garlic cloves, thinly sliced
1 shallot, chopped
1½ pounds green beans, trimmed
¼ cup raw almonds, chopped
¼ teaspoon salt
Zest of ½ lemon (about 2 teaspoons)
1. In a medium skillet over medium heat, heat the olive oil until it
shimmers. Add the garlic and shallot and cook until fragrant, about 2
minutes. Add the green beans, cover, and cook, stirring occasionally,
until softened, 6 to 8 minutes. Turn off the heat.
2. Add the almonds, salt, black pepper, and lemon zest and toss to
combine.
REFRIGERATE: Store the cooled beans in a large resealable
container for up to 1 week. To reheat, coat a medium skillet with
cooking spray and place over medium heat. Add the green beans
and cook, stirring occasionally, until heated through, about 5
minutes. Reheat a single serving in the microwave for 45 seconds to
1 minute.
FREEZE: Store the cooled beans in freezer-safe containers for up to
2 months. Thaw in the refrigerator overnight. To reheat, coat a
medium skillet with cooking spray and place over medium heat. Add
the green beans and cook, stirring occasionally, until heated through,
about 5 minutes. Reheat a single serving in the microwave for 45
seconds to 1 minute.
TOBY’S TIP: The zest (peel) of citrus fruit adds a ton of flavor
for few calories. Use a microplane to easily zest a lemon. Switch
things up by substituting orange zest for lemon zest in this
green-bean recipe.
MAPLE ORANGE MAKES 6

SERVINGS
GLAZED BABY CARROTS
In the 1980s, a California farmer was unable to sell many of his

carrots because they weren’t the size or shape typically sold at
grocery stores. They were categorized as “ugly” even though
they were fresh and delicious. So he used an industrial bean
cutter to shape the carrots into what we now call baby carrots.
As a result, carrot consumption increased by 30 percent by
1987.

1 (1-pound) bag baby carrots
¼ teaspoon salt
¼ cup 100% maple syrup
2 tablespoons freshly squeezed orange juice
⅛ teaspoon nutmeg
1. In a large skillet over medium heat, heat the olive oil until it
shimmers. Add the carrots and salt and toss to combine. Cook,
stirring occasionally, until the carrots are heated through, about 5
minutes.
2. Add the maple syrup and orange juice and toss to combine.
Bring the mixture to a boil over high heat, then reduce the heat to
medium-low, cover the skillet, and simmer until the carrots begin to
soften, about 5 minutes. Uncover the skillet and continue cooking
until the liquid is reduced by half, about 5 minutes more. Add nutmeg
and toss to incorporate.
REFRIGERATE: Store the cooled carrots in a resealable container
for up to 1 week. Reheat in a medium skillet coated with cooking
spray over medium heat until heated through, about 5 minutes.
Reheat a single serving in the microwave for 45 seconds.
FREEZE: Store the cooled carrots in freezer-safe containers for up
to 2 months. Thaw in the refrigerator overnight. Reheat in a medium
skillet coated with cooking spray over medium heat until heated
through, about 5 minutes. Reheat a single serving in the microwave
for 45 seconds.
TOBY’S TIP: Baby carrots are packaged in 1-pound bags.

Alternatively, purchase a bunch of carrots and slice them into
quarters.
DAIRY-FREE PALEO
STEAMED ASPARAGUS MAKES 4

SERVINGS
WITH BACON
Just because you’re on a healthy eating plan, doesn’t mean you

can’t enjoy bacon on occasion. Bacon has a strong flavor, so
you need just one slice to get the flavor you need. In this recipe
I used turkey bacon, but you can choose Canadian or even the
real deal. Just remember, a little goes a long way.
1 bunch asparagus (1 pound), trimmed and cut into thirds

Cooking spray
2 slices turkey bacon or Canadian bacon
¼ teaspoon salt
1. Fill a medium pot with 1 cup of water, fit it with a steamer basket,
and bring the water to a boil over high heat. Add the asparagus,
cover, and steam until tender, about 6 minutes. Remove the pot from
the heat, remove the steamer basket, and set the asparagus aside.
medium heat until hot. Add the bacon and cook until it is brown and
crisp, about 4 minutes per side. Transfer the bacon to a paper towel–
lined plate and let it cool. Chop the bacon into small pieces.
3. Add the asparagus to the same skillet with the bacon drippings
and place it over medium heat. Add the lemon juice, salt, and black
pepper and toss to evenly coat. Add the bacon pieces and toss to
combine. Reduce the heat to medium-low and let the flavors
combine, about 1 minute.
REFRIGERATE: Store the cooled asparagus in a resealable
container for up to 1 week. Reheat in a medium skillet coated with
cooking spray over medium-low heat until heated through, about 5
1 minute.
FREEZE: Store the cooled asparagus in freezer-safe containers for
up to 2 months. Thaw the refrigerator overnight. Reheat in a medium
skillet coated with cooking spray over medium-low heat until heated
through, about 5 minutes. Reheat a single serving in the microwave
for 45 seconds to 1 minute.
TOBY’S TIP: Large spears of asparagus can have tough skins.

Use a veggie peeler to remove them.
BALSAMIC BRUSSELS MAKES 4

SERVINGS
SPROUTS
I used to find Brussels sprouts intimidating to cook. I always

used to order them at my favorite tapas restaurant, but I rarely
made them at home. Then one day I roasted them in the oven
and overcame my fear of cooking this delicious veggie. I don’t
even remember why I found them so intimidating. They’re super
easy to prepare and oh-so delicious.
Cooking spray
2 tablespoons balsamic vinegar
½ teaspoon salt
1½ pounds Brussels sprouts, trimmed
spray.
2. In a small bowl, whisk together the olive oil, vinegar, salt, and
black pepper.
3. Place the Brussels sprouts in a large bowl. Drizzle them with the
balsamic dressing and toss to combine.
4. Put the Brussels sprouts in a single layer on the baking sheet.
Roast until slightly browned, 10 to 15 minutes.
REFRIGERATE: Store the cooled Brussels sprouts in a resealable
container for up to 1 week. Reheat in a medium skillet coated with
cooking spray over medium heat until heated through, about 5
1 minute.
FREEZE: Store the cooled Brussels sprouts in freezer-safe
containers for up to 2 months. Thaw in the refrigerator overnight.
Reheat in a medium skillet coated with cooking spray over medium
heat until heated through, about 5 minutes. Reheat a single serving
in the microwave for 45 seconds to 1 minute.
TOBY’S TIP: Clean Brussels sprouts thoroughly to remove the

soil that can cling to them. To do so, remove a few outer leaves
of the sprouts and wash under cold running water.
Per Serving (1 cup): Calories: 77; Fat: 7g; Saturated Fat: 1g; Protein:
LIGHTER CREAMED MAKES 4

SERVINGS
SPINACH
Creamed spinach is usually laden with calories and artery-

clogging saturated fats thanks to butter and heavy cream. Just
1 cup of heavy cream contains a whopping 800 calories, so you
can imagine the hundreds of calories that are in a traditional
version of the recipe. My lighter version uses Greek yogurt and
a touch of Parmesan cheese to add creaminess and
mouthwatering flavor.
1 (10-ounce) package frozen chopped spinach, thawed and well-

drained
3 tablespoons low-fat plain Greek yogurt
½ teaspoon garlic powder
¼ teaspoon salt
1 teaspoon grated Parmesan cheese
1. Place the spinach in a medium saucepan with ¼ cup of water.

Bring it to a boil over high heat, then reduce the heat to medium-low.
Cook until the spinach is heated through, about 5 minutes. Allow to
cool for 5 minutes.
2. Place the spinach on a clean dish towel or cheesecloth and
squeeze it over the sink to remove any excess liquid.
3. Put the spinach in a medium bowl. Add the Greek yogurt, garlic
powder, salt, and black pepper and stir to combine. Add the
Parmesan cheese and stir to incorporate.
REFRIGERATE: Store the cooled spinach in a resealable container
for up to 5 days. Reheat in a medium saucepan over medium-low
heat for 5 to 8 minutes. Reheat individual portions in the microwave
for 45 seconds to 1 minute.
TOBY’S TIP: Buy frozen chopped spinach where the spinach is

the only ingredient. The nutrients are equivalent to fresh spinach
as it’s frozen at the peak of freshness, but is quicker to prep and
cook.
Coconut Lime Flounder in Parchment Paper
6 FISH & SEAFOOD
Spicy Tuna with Edamame
Poached Salmon with Chimichurri
Sauce
Roasted Trout with Green Olive
Tapenade
Ginger Soy Tuna Packets with Snap
Peas and Bok Choy
Coconut Lime Flounder in Parchment
Paper
Farro, Sardines, and Greens
Lime Shrimp with Tomato Salsa
Lighter Fish Cakes
Crab-Stuffed Flounder
Grilled Halibut with Anchovy-Caper
Dressing
GLUTEN-FREE
SPICY TUNA WITH MAKES 4

SERVINGS
EDAMAME
I grew up eating tuna every week. With five kids in the house, it
was a simple dish to prepare and make sandwiches with. As an
adult and registered dietitian, I like to add creative, healthy
foods to my tuna salad. In this version, I add baby soybeans
(aka edamame) for a boost of protein and fiber. Plus, there’s
jalapeño and sriracha for a spicy kick. If spice isn’t your thing,
just leave them out.
½ cup frozen shelled edamame

2 (6-ounce) cans chunky light tuna in water, drained
½ medium onion, chopped
½ jalapeño, sliced lengthwise, seeded, and finely diced (optional)
1 celery stalk, chopped
1 scallion, chopped
2 tablespoons light mayonnaise
1 tablespoon Dijon mustard
1 teaspoon freshly squeezed lemon juice
½ teaspoon sriracha (optional)
⅛ teaspoon salt
1. Bring a small pot of water to a boil over high heat. Add the
edamame and cook until heated through, about 5 minutes. Drain,
then set aside to cool for at least 10 minutes.
2. In a medium bowl, add the tuna, onion, jalapeño (if using),
celery, and scallion. Mix to evenly combine.
3. In a small bowl, mix together the mayonnaise, Greek yogurt,
mustard, lemon juice, sriracha (if using), salt, and black pepper.
Spoon the mayonnaise dressing over the tuna, and mix to evenly
coat.
REFRIGERATE: Store the tuna in a resealable container for up to 5
days.
TOBY’S TIP: After handling any chile pepper like jalapeños,

wash your hands thoroughly. If you touch your eyes or skin after
handling them, they can become irritated (it’s really
unpleasant!). If you are sensitive to gluten, make sure to buy
gluten-free Dijon mustard.
POACHED SALMON WITH MAKES 4

SERVINGS
CHIMICHURRI SAUCE
My 12-year-old, who loves to cook, had me show her how I

poached this salmon, and she was pleasantly shocked at how
easy it is. I explained to her how you can poach eggs and
chicken, too. She now plans on making poaching part of her
healthy-cooking repertoire, just like mom. I love nothing more
than passing these skills down to my kids.
2 bay leaves
3 black peppercorns
1¼ pounds salmon fillet
Chimichurri Sauce
1. In a medium saucepan or high-sided skillet over high heat, bring

8 cups of water to a boil. Add the bay leaves and peppercorns. Add
the salmon, making sure it’s completely covered by the water, and
bring the water back to a boil. Cook the salmon for 1 minute, then
turn off the heat and cover the pan. Let the salmon poach for 20
minutes. Carefully remove the fish from the pan and let it cool.
Discard the liquid.
2. Slice the salmon into 4 (5-ounce) pieces. When ready to eat, top
each with 2 tablespoons of chimichurri sauce.
REFRIGERATE: Store the cooled salmon and chimichurri sauce in
separate resealable containers for up to 5 days. Reheat 1 to 2
pieces at a time in the microwave for 1 to 2 minutes.
FREEZE: Store the cooled salmon, without the sauce, in a freezer-
safe container for up to 2 months. Thaw overnight in the refrigerator.
Reheat 1 to 2 pieces at a time in the microwave for 1 to 2 minutes.
TOBY’S TIP: Once you are done prepping raw fish, meat, or
poultry, thoroughly clean the cutting board, knife, and working
surface with soap and warm water. Always use clean hands,
cutting boards, utensils, and surfaces once the food is cooked.
Per Serving (5 ounces salmon, plus 2 tablespoons chimichurri

sauce): Calories: 373; Fat: 27g; Saturated Fat: 4g; Protein: 29g;
ROASTED TROUT WITH MAKES 4

SERVINGS
GREEN OLIVE TAPENADE
One day, my youngest daughter told me she was sneaking

leftover fish out of the refrigerator. She was trying to admit
something “bad” that she did, though I was smiling on the
inside. If my kid is going to “sneak” food outside mealtime, fish
would be ideal, don’t you agree? I then realized how much this
girl loves fish, and since then the mild-flavored rainbow trout
has been on my menu rotation.
Cooking spray
1 bunch rosemary
4 (5-ounce) rainbow trout fillets
spray.
2. Place the rosemary in a single layer on the baking sheet. Place
the fish, skin-side down, on the rosemary. Coat the top of the fish
with the cooking spray. Bake until the fish is opaque and reaches an
internal temperature of 145ºF, about 10 minutes.
3. Top the fish with 2 tablespoons of olive tapenade.
REFRIGERATE: Store the cooled fish and tapenade in separate
resealable containers for up to 5 days. Reheat one piece at a time in
the microwave for 1 to 1½ minutes.
FREEZE: Store the cooled fish, without the tapenade, in a freezer-
safe container for up to 2 months. Thaw in the refrigerator overnight.
Reheat the fish one piece at a time in the microwave for 1 to 1½
minutes.
TOBY’S TIP: For about $10 a bimetallic stemmed kitchen

thermometer is extremely handy to check the temperature of
fish, poultry, and meat. It’s hard to tell if fish, chicken, and beef
are cooked through just by looking at the meat. Using a
thermometer is your best bet to prevent foodborne illness in
your home.
Per Serving: Calories 306; Fat: 20g; Saturated Fat: 3g; Protein: 28g;
DAIRY-FREE
GINGER SOY TUNA

MAKES 4
PACKETS WITH SNAP SERVINGS
PEAS AND BOK CHOY
minutes
Cooking in parchment paper, or en papillote, means wrapping

and cooking food like fish and vegetables in parchment paper.
The paper is folded like an envelope, allowing the liquid inside
to essentially steam the food, making it a moist, tender meal
cooked to perfection. Cooking fish, like tuna, en papillote takes
10 minutes. You can even eat it right out of the paper, making it
a no-dish meal!

¼ cup reduced-sodium soy sauce
¼ cup toasted sesame oil
2 tablespoons agave
2 tablespoons freshly grated ginger
1¼ pounds (½-inch-thick) tuna steak, cut into 4 equal portions
2 bunches baby bok choy
1 pound sugar snap peas, trimmed
1. If cooking the fish right away, preheat the oven to 400ºF.

2. In a large bowl, whisk together the olive oil, soy sauce, sesame
oil, agave, garlic, and ginger. Add the tuna steaks and toss to coat.
Cover the container and let the tuna marinate for 30 minutes in the
refrigerator, flipping the steaks after 15 minutes.
3. Lay 1 piece of parchment paper flat on the counter. In the lower
half of the sheet, place a layer of the bok choy and a layer of the
snap peas. Place 1 piece of tuna on top of the vegetables. Top the
tuna with 1 teaspoon of the marinade, and sprinkle it with 1 of the
chopped scallions. Fold the parchment paper in half over the fish.
Working your way around, gently roll the edges of the open sides of
the paper, tucking the ends under the packet. Repeat for the
remaining 3 packets.
4. At this time, you can store the raw-fish packets in the refrigerator
and cook as needed.
5. To cook, place up to two packets on a baking sheet and bake
until the fish is opaque and reaches an internal temperature of
145ºF, about 10 minutes. Using a sharp knife, carefully cut several 3-
inch slits in the top of the packets. Be careful of the hot steam that is
released from the open packet.
REFRIGERATE: Store the uncooked packets for up to 3 days. Once
cooked, transfer the fish and vegetables to a resealable container
and refrigerate for up to 5 days.
TOBY’S TIP: If you’re new to cooking en papillote, you can opt

to purchase parchment-paper bags. Place the food inside the
parchment bag, and just tuck the top underneath before
cooking.
DAIRY-FREE GLUTEN-FREE
COCONUT LIME
MAKES 4
FLOUNDER IN SERVINGS
PARCHMENT PAPER
Coconut imparts a lovely flavor on many different foods,

especially fish. In this simple parchment paper–cooked dish,
coconut cream is combined with lime, soy sauce, and basil to
give you a melt-in-your mouth fish.
¼ cup coconut cream (not coconut milk)

Zest of 2 limes
2 teaspoons low-sodium soy sauce
2 limes, cut into 6 rounds each
12 fresh basil leaves
4 (5-ounce) flounder or cod fillets
4 tablespoons unsweetened shredded coconut, divided
1. If cooking the fish right away, preheat the oven to 400ºF.

2. In a small bowl, whisk together the coconut cream, lime zest,
and soy sauce.
3. Place 1 piece of parchment paper flat on the counter. On the
lower half lay down 3 rings of lime and then a layer of 3 basil leaves.
Place the fish on top of the basil and lime. Spoon 2 teaspoons of the
coconut mixture over the fish and sprinkle it with 1 tablespoon of
shredded coconut. Fold the parchment paper in half over the fish.
Working your way around, gently roll the edge of the open sides of
the paper, tucking the ends under the packet. Repeat this step for
the remaining three packets.
4. At this time, you can store the raw-fish packets in the refrigerator
and cook as needed.
5. To cook, place up to two packets on a baking sheet and roast
until the fish is opaque and reaches an internal temperature of
145ºF, about 10 minutes. Using a sharp knife, carefully cut several 3-
inch slits in the packets.
REFRIGERATE: Store the uncooked packets for up to 3 days. Once
cooked, transfer the fish and seasonings to a resealable container
and refrigerate for up to 5 days.
TOBY’S TIP: Coconut cream is the liquid expressed from the

grated meat of the coconut fruit. Look for it in stores like Trader
Joe’s, Whole Foods, or in the Asian section of your grocery
store.
DAIRY-FREE
FARRO, SARDINES, AND MAKES 4

SERVINGS
GREENS
My dad is one of the biggest sardine lovers I know. He’ll pop

open a can and chomp on these little guys like they’re going out
of style. My dad aside, however, these tiny, soft-boned,
saltwater fish are underappreciated by most. Sardines are a
powerhouse of nutrition, providing omega-3 fatty acids, vitamin
B12, selenium, and 350 percent of the recommended daily
amount of vitamin D. Delicious and nutritious.

1 cup farro
2 (4.5-ounce) cans sardines packed in extra-virgin olive oil (at least
12 sardines)
1 pound fresh spinach
1. In a medium pot over high heat, bring the vegetable broth to a

boil. Stir in the farro, reduce the heat to medium-low, and simmer
until the water is absorbed and the grain is tender, about 30 minutes.
Drain off any excess liquid. Let the farro cool for about 10 minutes.
2. While the farro cooks, open the sardine cans halfway. Keeping
the fish in the can, pour the oil from the cans into a medium pot.
Place the pot over medium heat and once hot, add the garlic and
sauté until fragrant, about 1 minute. Add the spinach and cook,
stirring occasionally, until the spinach is wilted and tender, about 10
minutes. Cover the pot when not stirring the spinach.
3. In each of four resealable containers, place ½ cup of farro, 3
sardines, and ¾ cup of spinach.
REFRIGERATE: Once cooled, cover the containers and store for up
to 3 days. To reheat, microwave for 1 to 2 minutes.
TOBY’S TIP: Change up this dish by switching around the

grains and greens. Swap the farro for wild rice, quinoa, or brown
rice, and the spinach for kale, bok choy, or collards.
LIME SHRIMP WITH MAKES 6

SERVINGS
TOMATO SALSA
If you shy away from shrimp because you've heard it’s bad for
your cholesterol, it’s time to dig in. The 2015 Dietary Guidelines
for Americans removed the long-standing recommendation for
eating a maximum of 300 milligrams of cholesterol per day.

2 pounds large shrimp (40 or 60 count), peeled and deveined
Juice of 3 limes (about ⅓ cup)
1 (15-ounce) can white beans, drained and rinsed
¾ cup pitted black olives, chopped
¼ teaspoon salt
Simple Tomato Salsa
shimmers. Add the garlic and cook until fragrant, about 1 minute.
Add the shrimp and cook, stirring occasionally, until they turn
opaque, about 5 minutes.
2. Add the lime juice and toss to coat the shrimp. Raise the heat to
high and bring the liquid to a boil. Add the beans and stir to combine.
Reduce the heat to low, cover the skillet, and simmer until flavors
combine, 3 to 5 minutes. Stir in the olives, salt, and black pepper.
3. Serve the shrimp with ½ cup of tomato salsa on the side.
REFRIGERATE: Store the cooled shrimp in resealable containers
for up to 5 days. Reheat single servings in the microwave for 1 to 2
minutes, or reheat in a skillet over medium-low heat until the shrimp
and sauce are heated through, about 10 minutes.
FREEZE: Store the cooled shrimp in freezer-safe containers for up
to 2 months. Thaw in the refrigerator overnight. Reheat single
servings in the microwave for 1 to 2 minutes. Or reheat in a skillet
over medium-low heat until the shrimp and sauce are heated
through, about 10 minutes.
TOBY’S TIP: Frozen shrimp is a good alternative to fresh and

can last several months in your freezer. Look for frozen shrimp
that has been peeled and deveined.
Per Serving (1 cup shrimp mixture, plus ½ cup tomato salsa):

Calories: 323; Fat: 11g; Saturated Fat: 1g; Protein: 37g; Total Carbs:
22g; Fiber; 5g; Sodium: 512mg
DAIRY-FREE
LIGHTER FISH MAKES 6

SERVINGS
CAKES
I am one of five children, and my mom was always finding new

favorites to serve for dinner. Fish sticks happened to be a
favorite back in the ’80s, so she served them to us several times
a month. Although I am still a fan of fish sticks (the homemade
kind), I am not a fan of the breading. Fish cakes are a perfect
answer, as they use just a touch of bread crumbs, plus I can
grate or chop veggies to use in them, too.
Cooking spray
1 pound cod fillet
¼ teaspoon salt
1 medium yellow squash, shredded
2 large eggs, beaten
½ cup finely chopped parsley
1 cup plain bread crumbs
¼ teaspoon smoked paprika
spray.
2. Season both sides of the fish with the salt and black pepper and
put it on the baking sheet. Bake until the fish is opaque and reaches
an internal temperature of 145ºF, about 10 minutes. Let the fish cool
for 10 minutes.
3. Using a fork, flake the fish into bite-size pieces and place them in
a large bowl. Add the squash, eggs, parsley, scallions, lemon juice,
bread crumbs, and paprika to the bowl and toss to combine. Let the
mixture sit for 10 minutes so the flavors can combine.
4. Using clean hands, form 1 heaping tablespoon into a round patty
and place it on a large plate. Repeat this step to create 12 patties.
5. Coat a large frying pan with the cooking spray and place it over
medium heat. When the oil is shimmering, add each patty to the pan,
gently pressing down on it with your fingers to slightly flatten it.
Leave 1 inch of space between each patty in the pan. Cook the
patties until they are slightly browned and cooked through, about 5
minutes per side.
6. Serve 2 patties with 2 tablespoons of Avocado Lime
Mayonnaise.
REFRIGERATE: Store the cooled fish cakes in a resealable
container for up to 5 days. Store the Avocado Lime Mayonnaise in a
separate container or glass jar for up to 1 week. Reheat 2 patties in
the microwave for 45 seconds to 1 minute.
FREEZE: Store the patties in a freezer-safe container for up to 1
month. Thaw in the refrigerator overnight. Reheat 2 patties in the
microwave for 45 seconds to 1 minute.
TOBY’S TIP: To make your own bread crumbs, tear 4 slices of

100% whole-wheat bread into small pieces. Place them in a
food processor and pulse until fine crumbs form, about 30
seconds. Sprinkle the crumbs across an ungreased baking
sheet and toast them in a 350°F preheated oven until slightly
browned, about 10 minutes. Remove from the oven and set
aside to cool.
DAIRY-FREE
CRAB-STUFFED MAKES 4
SERVINGS
FLOUNDER
If you take this recipe to work, the double dose of seafood will
have your co-workers salivating. Be warned, however, and keep
a close eye on who’s taking what out of that communal work
refrigerator.
Cooking spray
¼ onion, diced (about ¼ cup)
1 celery stalk, diced (about ¼ cup)
1 large egg, beaten
1½ teaspoons Dijon mustard
1 teaspoon Worcestershire sauce
½ teaspoon Old Bay Seasoning
1 pound crab meat (drained and gently rinsed, if canned)
½ cup plain bread crumbs
2 tablespoons low-fat milk
4 (4-ounce) flounder fillets
1 teaspoon dried basil
1. Preheat the oven to 400ºF. Coat a baking dish with the cooking
spray.
2. Coat a small sauté pan with the cooking spray and place it over
medium heat. When the oil is shimmering, add the onion and celery,
and cook until the onion is translucent, 3 to 4 minutes. Let the
mixture cool for 5 minutes.
3. In a medium bowl, add the cooled onion mixture, egg, mustard,
Worcestershire sauce, Old Bay Seasoning, and crab meat. Stir to
combine. Add the bread crumbs and milk and stir to combine.
4. Using clean hands, divide the filling into four 1-cup portions and
gently form each into a ball. Wrap one flounder fillet around each ball
and place each in the baking dish seam-side down. Spray the top of
the flounder with the cooking spray and sprinkle with the dried basil.
5. Bake until the fish is opaque and reaches an internal
temperature of 155ºF, 20 to 25 minutes.
REFRIGERATE: Store the cooled stuffed fish in resealable plastic
containers for up to 5 days. Reheat individual portions in the
microwave for about 2 minutes.
FREEZE: Store the cooled stuffed fish in freezer-safe containers for
up to 1 month. Reheat from frozen in a preheated 350ºF oven. Cover
the fish with aluminum foil and bake for about 30 minutes. Remove
the foil and continue to bake for about 10 minutes more.
Alternatively, thaw overnight in the refrigerator, and reheat individual
portions in the microwave for about 2 minutes.
Total Carbs: 11g; Fiber: 1g; Sodium: 1,072mg
GRILLED HALIBUT WITH

MAKES 4
ANCHOVY-CAPER SERVINGS
DRESSING
When cooking fish, it’s all about the flavors you impart. Herbs,
spices, citrus, and various flavored vinegars are usually what I
love to toss in an easy-to-make dressing or sauce. The dressing
in this recipe uses anchovies and capers, which are the
Mediterranean flavors I grew up with. The flavors compliment
the halibut beautifully.
Juice of 2 lemons
Zest of 2 lemons
¼ cup white wine vinegar
2 tablespoons anchovy paste
1 tablespoon chopped parsley
¼ cup plus 2 tablespoons olive oil, divided
2 tablespoons capers, divided
Cooking spray
4 (5-ounce) halibut fillets
1. In a large bowl, whisk together the lemon juice and zest, vinegar,
anchovy paste, and parsley. While continuing to whisk, slowly add ¼
cup of olive oil. Add 1 tablespoon of capers and crush them into the
sauce, then stir in the remaining 1 tablespoon of capers and the
black pepper.
2. Preheat a grill or coat a grill pan with the cooking spray and
place it over high heat. Brush both sides of the fillets with the
remaining 2 tablespoons of olive oil. Grill the fish until they are
opaque and the internal temperature reaches 145ºF, about 5 minutes
per side.
3. Serve each fillet with ¼ cup of the caper sauce.
REFRIGERATE: Store the cooled fish in individual resealable
containers and top each with ¼ cup of sauce. Refrigerate for up to 5
days. Reheat in the microwave for about 1 minute.
FREEZE: Store the cooled fish in individual freezer-safe containers
and top each with ¼ cup of sauce. Freeze for up to 1 month. Thaw in
the refrigerator overnight. Reheat in the microwave for about 1
minute.
TOBY’S TIP: Substitute the Anchovy Caper Dressing with Kale

Pesto, Chimichurri Sauce, or Avocado Lime Mayonnaise. If
using the mayonnaise, refrigerate it separately from the fish.
Per Serving (1 fillet plus ¼ cup caper sauce): Calories: 328; Fat:
23g; Saturated Fat: 4g; Protein: 27g; Total Carbs: 1g; Fiber: 0g;
Sodium: 800mg
7 POULTRY
Turkey-Walnut Salad with Cranberries
Mediterranean Turkey Burgers
Baked Turkey Meatballs
Pesto Chicken
Thai Chicken Thighs
One-Pot Mediterranean Chicken and
Quinoa
Thai Chicken Stir-Fry
Hawaiian Chicken Skewers
Lemony Chicken Breasts
Rosemary Chicken Breasts
Slow-Cooker Tuscan Chicken
Slow-Cooker White Chicken Chili
White Chicken Chili and Spinach
Quesadillas
Slow-Cooker Barbecue Chicken
Barbecue Chicken Pizza
GLUTEN-FREE
TURKEY-WALNUT SALAD MAKES 4

SERVINGS
WITH CRANBERRIES
PREP TIME: 15 minutes
How often do you have leftover Thanksgiving turkey that you

don’t know what to do with? Or maybe some leftover rotisserie
or an extra cooked chicken breast? This is the easiest (and
tastiest) way to put it to good use. If you want to make this
salad and don’t have leftovers, many groceries’ ready-to-eat
counters sell homemade roasted turkey breast, oftentimes
already seasoned with herbs.
8 ounces cooked skinless turkey or rotisserie chicken, minced

½ medium yellow onion, finely chopped
1 celery stalk, finely chopped
¼ cup walnuts, chopped
3 tablespoons dried cranberries
2 tablespoons light mayonnaise
1 tablespoon Dijon mustard
2 teaspoons chopped fresh parsley
¼ teaspoon salt
1. In a medium bowl, combine the turkey, onion, celery, walnuts,

and cranberries. Set aside.
2. In a small bowl, whisk together the mayonnaise, Greek yogurt,
mustard, lemon juice, parsley, salt, and black pepper until well
combined. Add this to the turkey mixture and stir until well combined.
days.
TOBY’S TIP: To reduce the amount of mayo in salads, I

substitute half for nonfat plain Greek yogurt. Although you can
replace all of the mayo for Greek yogurt, I still like the mayo
flavor that you get with a 1:1 mayo-to-Greek yogurt ratio. If you
are sensitive to gluten, make sure to buy gluten-free Dijon
mustard.
Per Serving (⅔ cup): Calories: 175; Fat: 8g; Saturated Fat: 1g;
GLUTEN-FREE
MEDITERRANEAN MAKES 4
SERVINGS
TURKEY BURGERS
In these babies, spinach and feta bind the burgers while

boosting the flavor. Enjoy with the yogurt sauce, babaganoush,
or tzatziki.
FOR THE BURGERS

1 pound ground turkey
6 ounces frozen spinach, thawed and gently squeezed (about 1½
cups)
¼ red onion, finely chopped
¼ cup crumbled feta
1 teaspoon dried oregano
Cooking spray
FOR THE YOGURT SAUCE
1 tablespoon chopped fresh dill
¼ teaspoon salt
½ garlic clove, minced
TO MAKE THE BURGERS
1. In a large bowl, combine the turkey, spinach, onion, feta, garlic,

oregano, and black pepper. Gently mix to combine.
2. Using clean hands, form the mixture into 4 patties.
3. Coat a grill pan or sauté pan with the cooking spray and place it
over medium heat. When hot, place the burgers in the pan. Cook
until the turkey has reached an internal temperature of 165ºF, about
5 minutes per side.
TO MAKE THE YOGURT SAUCE
1. In a small bowl, add the Greek yogurt, lemon juice, dill, salt, and
garlic. Stir to combine.
2. Serve each burger with ¼ cup of yogurt sauce.
REFRIGERATE: Store the cooled burgers and yogurt sauce in
separate resealable containers for up to 1 week. To reheat,
microwave each burger for 1 to 2 minutes. The burgers can also be
reheated on a grill or grill pan for 4 minutes on each side.
FREEZE: Store the cooled burgers in a freezer-safe container for up
to 2 months. Thaw in the refrigerator overnight. To reheat,
microwave each burger for 1 to 2 minutes. Burgers can also be
reheated on a grill or grill pan for 4 minutes on each side. The yogurt
sauce will not freeze well.
TOBY’S TIP: Enjoy your burger in a whole-grain bun with

lettuce and tomato or sliced over a salad.
GLUTEN-FREE
BAKED TURKEY MAKES 24

MEATBALLS
MEATBALLS
I’m probably one of the messiest meal preppers you’ll ever

meet. During an afternoon in the kitchen it looks like a
hurricane passed through. I’m also not the neatest cook, so
though delicious, the food itself isn’t always the prettiest. But I
have learned small tricks to help up my creative abilities. One
skill that isn’t my strongest is rolling meatballs evenly. Using a
mini muffin tray helps guide me so the meatballs all come out
the same size.
Cooking spray
1½ cups low-sodium canned chickpeas, drained and rinsed
1 pound ground turkey
¼ cup part-skim ricotta
½ serrano chile, seeded and finely chopped
1 tablespoon chopped fresh parsley
½ teaspoon salt
1. Preheat the oven to 375ºF. Coat a 24-cup mini muffin tin with the
cooking spray.
2. In a food processor, pulse the chickpeas until they become
paste-like.
3. In a large bowl, add the chickpea paste, turkey, ricotta,
Parmesan, serrano chile, oregano, parsley, salt, and black pepper.
Mix until well combined and the mixture almost appears to be one
large ball.
4. Using clean hands, form 1 heaping teaspoon of the turkey
mixture into a 2-inch ball and place it in one of the muffin cups.
Repeat this with the rest of the turkey mixture. You should have 24
meatballs.
5. Bake until the meatballs are golden brown, about 25 minutes. Let
cool for 5 minutes, then use a teaspoon to transfer each meatball to
a container.
REFRIGERATE: Store the cooled meatballs in a resealable
container for up to 1 week. To reheat, microwave one serving (4
meatballs) for about 1 minute. The meatballs can also be reheated in
a saucepan along with the Speedy Tomato Sauce.
FREEZE: Store the cooled meatballs in a freezer-safe container for
up to 2 months. Thaw in the refrigerator overnight and reheat one
serving (4 meatballs) in the microwave for about 1 minute.
TOBY’S TIP: Ground turkey breast is the leanest, but I like to

mix it with a little higher-fat ground turkey. Look for ground
turkey that’s at least 90% lean. If the ground turkey is too lean,
then the meatballs will come out dry.
Per Serving (4 meatballs): Calories: 201; Fat: 9g; Saturated Fat: 3g;
PESTO CHICKEN MAKES 4 SERVINGS
PREP TIME: 5 minutes COOK TIME: 1 hour to 1 hour, 15 minutes
I dread the same old chicken dish night after night. That’s why I
love using versatile sauces to liven up my taste buds. This
pesto sauce is delicious, healthy, and busting with flavor. Even
better, it takes only a few minutes to flavor my chicken, and
there’s only one baking dish to clean. I love those one-and-done
meals!
1 (3.75-pound) whole chicken, cut in 8 pieces, skin removed

Kale Pesto

2. Add ¼ cup of pesto to a small bowl. Brush the pesto all over the
chicken pieces and place them in a single layer in a 9-by-13-inch
baking dish. Discard any unused pesto.
3. Bake until the chicken is cooked through and a thermometer
inserted into the center of a piece of chicken reads 165ºF, about 60
to 75 minutes.
4. Serve 2 pieces of chicken (1 large and 1 small) with 2
tablespoons of pesto.
REFRIGERATE: Store the cooled chicken and pesto in separate
resealable containers for up to 1 week. Reheat single-serve portions
of chicken in the microwave for 1½ to 2 minutes.
FREEZE: Store the cooled chicken in a freezer-safe container for up
to 2 months. To reheat, thaw in the refrigerator overnight. Reheat
single portions of chicken in the microwave for 1½ to 2 minutes. The
pesto does not freeze well.
TOBY’S TIP: To significantly cut back on artery-clogging
saturated fat, trim any fat and take the skin off the chicken
before cooking it, as I suggest in this recipe. This saves 51
calories and 7 grams of saturated fat per each 3-ounce portion.
Per Serving (1 large and 1 small piece): Calories: 370; Fat: 21g;
551mg
DAIRY-FREE
THAI CHICKEN MAKES 4

SERVINGS
THIGHS
Dark-meat chicken has a bad reputation for having a lot of

artery-clogging saturated fat. In reality, once you take off the
skin, most of the saturated fat is gone. What’s left is heart-
healthy monounsaturated fat. Plus, chicken thighs are less
expensive than chicken breasts and can be a tasty part of your
chicken repertoire.
1½ pounds boneless, skinless chicken thighs

⅓ cup Thai Marinade
1. Put the chicken thighs in a large bowl. Pour the marinade over
the thighs and toss to coat the chicken. Cover the bowl and
refrigerate for at least 2 hours or up to overnight.
3. Place the marinated chicken thighs in a roasting pan, and bake
until the thighs are cooked through and a thermometer inserted into
one or two thighs reads 165ºF, about 25 minutes.
REFRIGERATE: Store the cooled chicken in a resealable container
for up to 1 week. To reheat, microwave each thigh for 1 minute.
to 2 months. Thaw in the refrigerator overnight and reheat each thigh
in the microwave for 1 minute.
TOBY’S TIP: I purchase my chicken thighs from my butcher on

Tuesdays when they have a manager’s special. All that means
is that the chicken needs to be cooked that night or the next day,
but it’s still safe to eat and is a high-quality protein.
Per Serving (6 ounces chicken): Calories: 298; Fat: 14g; Saturated

Fat: 5g; Protein: 42g; Total Carbs: 3g; Fiber: 0g; Sodium: 397mg
ONE-POT
MAKES 6
MEDITERRANEAN SERVINGS
CHICKEN AND QUINOA
Since my parents emigrated from Israel to the United States, I

was raised on the Mediterranean-style foods typical to my home
country. Olives, tomatoes, olive oil, and oregano are flavors I
grew up with and have incorporated into this lovely dish. I
added the versatile quinoa for more protein and fiber. Because
of the tomato-based sauce, it also freezes and reheats
beautifully.

1¼ pounds boneless, skinless chicken breasts, cut into bite-size
pieces
1 medium yellow onion, chopped
1½ cups low-sodium chicken broth
¾ cup pitted Kalamata olives, sliced
2 (14.5-ounce) cans low-sodium diced tomatoes
2 teaspoons dried oregano
⅛ teaspoon smoked paprika
1½ cups quinoa
shimmers. Add the chicken and cook until the pieces are browned on
all sides, about 8 minutes. Transfer the chicken to a plate and set
aside.
2. In the same skillet over medium heat, add the garlic and onion
and cook until the onions are soft and translucent, about 3 minutes.
Add the broth, olives, tomatoes, oregano, black pepper, and paprika
and stir to incorporate. Raise the heat to high and bring the mixture
to a boil, then reduce the heat to low and simmer until the olives
begin to soften, about 5 minutes.
3. Return the chicken to the skillet and stir to combine. Add the
quinoa, increase the heat to medium-high, and bring the mixture to a
boil. Then reduce the heat to low and simmer, covered but stirring
occasionally, until the chicken is cooked through and the quinoa is
tender, about 15 minutes.
REFRIGERATE: Store the cooled chicken and quinoa in a
resealable container for up to 1 week. To reheat individual portions,
microwave for 2 minutes. The entire dish can be reheated in a
saucepan over medium heat. Add ¼ cup of water to the pan to
prevent the bottom from burning.
FREEZE: Store the cooled chicken and quinoa in individual freezer-
safe containers for up to 2 months. Thaw in the refrigerator
overnight. To reheat, microwave for 2 minutes. The entire dish can
be reheated in a saucepan over medium heat. Add ¼ cup of water to
the pan to prevent the bottom from burning.
TOBY’S TIP: Buy bulk portions of skinless chicken breast from

warehouse clubs, then repackage into recipe portions when you
get home. This can help save money on many proteins like
beef, chicken, and fish.
DAIRY-FREE
THAI CHICKEN STIR- MAKES 4

SERVINGS
FRY
minutes
Once I started having kids, I lived on stir-fries. With a little

planning to marinate the chicken, beef, or tofu for at least 30
minutes, they are super quick to cook. They are also a perfect
way to get rid of any leftover fresh, frozen, or canned veggies.
Stir-fries are also a great way to introduce different flavors into
your meals, making regular ingredients sing.
1¼ pounds skinless, boneless chicken breast, cut into 1½-inch strips

⅓ cup Thai Marinade, divided
3 cups water
1 cup long-grain brown rice
½ head broccoli, cut into bite-size florets
1 (8-ounce) package white mushrooms, sliced
1 red bell pepper, sliced into 1-inch strips
1. In a large bowl, add the chicken strips and ⅓ cup of marinade

and toss to coat the chicken. Cover the bowl and refrigerate for at
least 30 minutes or up to overnight.
2. In a medium pot over high heat, bring the water to a boil. Add the
brown rice and lower the heat to medium-low. Cover and simmer the
rice, stirring occasionally, until it is tender, about 40 minutes. Drain
any excess water. Transfer the rice to a large bowl and let it cool
slightly.
3. In a large wok or skillet over medium heat, heat the oil until it
shimmers. Add the chicken (discarding the marinade) and cook until
it is browned on all sides, about 6 minutes. Add the broccoli,
mushrooms, and bell pepper and stir-fry until the vegetables start to
soften, about 8 minutes. Add the remaining ⅓ cup of marinade to the
stir-fry and cook until heated through, about 1 minute.
REFRIGERATE: Store the cooled stir-fry and rice together or
separately in a resealable container for up to 1 week. To reheat,
microwave for 1½ to 2 minutes.
TOBY’S TIP: I live by my rice cooker, which I use to cook up

more than rice. Besides white and brown rice, I use it to prepare
farro, quinoa, and other grains, too. My rice cooker even has the
capability to keep the grain warm after cooking.
Per Serving (1½ cups stir-fry plus ⅔ cup rice): Calories: 357; Fat: 9g;
226mg
HAWAIIAN CHICKEN MAKES 6

SERVINGS
SKEWERS
These Hawaiian-inspired skewers are made with a coconut

marinade and chunks of pineapple. They remind me of my two
trips to these gorgeous islands, where the weather was
incredible and everyone was frolicking in the water. Now every
time I pack them in my lunchbox, I remember scuba diving and
surfing in Hawaii and the amazing food.
12 skewers, wooden or metal

Cooking spray
1 (13.5-ounce) can light coconut milk
¼ cup honey
Juice of 2 limes (about ¼ cup)
2 teaspoons freshly grated ginger
2 tablespoons freshly chopped chives
½ teaspoon salt
1½ pounds skinless, boneless chicken breast, cut into 2-inch cubes
24 cherry tomatoes
⅞ pineapple, cut into large cubes (about 24 chunks)
1. Preheat the oven to 375ºF. If using wooden skewers, soak them

in water while preparing the chicken. Coat a baking sheet with the
cooking spray or line it with parchment paper.
2. In a medium bowl, whisk together the coconut milk, honey, lime
juice, ginger, chives, salt, and black pepper.
3. Put the chicken in a large bowl. Pour 1 cup of the coconut
mixture over the chicken and toss to coat. Cover and refrigerate for
at least 30 minutes or up to overnight. Put the remaining coconut
mixture in a separate resealable container and refrigerate it.
4. To assemble the skewers, thread a piece of chicken, followed by
a cherry tomato and then a pineapple chunk. Repeat once more on
the same skewer. Prepare the remaining 11 skewers the same way.
Discard the used marinade.
5. Place the skewers on the baking sheet in a single layer. Bake
until the chicken is cooked through, about 20 minutes.
6. While the chicken is baking, heat the remaining coconut mixture
in a small saucepan over medium-low heat until bubbling, about 5
minutes.
REFRIGERATE: Cool the skewers to room temperature. Use a fork
to slide the food off two skewers into a resealable container. Top this
with 4 teaspoons of the coconut mixture. Repeat this for the
remaining skewers and coconut mixture. Store in the refrigerator for
up to 1 week. Reheat individual portions in the microwave for about
1 minute. Do not heat wooden or metal skewers in the microwave.
TOBY’S TIP: When it comes to coconut milk, choose those that

are light. Regular coconut milk has almost 2½ times more
calories and saturated fat than its light counterpart.
Per Serving (4 skewers): Calories: 433; Fat: 11g; Saturated Fat: 5g;
DAIRY-FREE
APRICOT CHICKEN MAKES 4

SERVINGS
DRUMSTICKS
When I was right out of my master’s program in nutrition, I

taught at a culinary school in New York City. It so happened that
my mother, a fellow registered dietitian, asked me to work there
so I could substitute for her when she wanted to go on
vacation. I ended up teaching there for 10 years. During my
tenure, they asked me to do many media interviews. This recipe
was the first one that ever got published in the New York Daily
News, back in 2006.
Cooking spray
8 skinless chicken drumsticks
2 tablespoons canola or safflower oil
¼ teaspoon salt
2 tablespoons sesame seeds
¼ cup apricot jam
2 tablespoons low-sodium soy sauce
1. Preheat the oven to 400ºF. Coat a shallow 9-by-9-inch baking

dish with the cooking spray.
2. Brush the chicken with the oil and sprinkle it with the salt and
black pepper. Put the chicken in the baking dish and bake until a
thermometer inserted in the center of a drumstick reads 165ºF, about
35 to 40 minutes.
3. Just before the chicken is ready, in a small skillet over medium-
low heat, toast the sesame seeds until slightly browned, stirring them
frequently so they don’t burn, about 5 minutes.
4. In a small saucepan over medium heat, whisk together the
apricot jam and soy sauce. Cook, stirring frequently, until it boils,
about 5 minutes. Remove the pan from the stove.
5. Let the chicken cool for 5 minutes, then drizzle the apricot sauce
over it and sprinkle with the toasted sesame seeds.
REFRIGERATE: Store the cooled chicken with the sauce and seeds
in a resealable container for up to 1 week. To reheat, microwave for
1½ minutes. It can also be reheated in a saucepan over medium
heat.
FREEZE: Store the cooled chicken with the sauce and seeds in a
freezer-safe container for up to 2 months. Thaw in the refrigerator
overnight and reheat in the microwave for 1 minute. It can also be
reheated in a saucepan over medium heat.
TOBY’S TIP: Pair the drumsticks with my Oven-Roasted

Tomato Quinoa and Lemony Green Beans with Almonds. First
roast the tomatoes for the quinoa. When they're done, remove
them from the oven and add the drumsticks. While the chicken
bakes, cook the quinoa in a saucepan and prepare the green
beans in a skillet. When the quinoa is done cooking, fluff it and
let it cool before mixing it with the roasted tomatoes and other
finishing ingredients.
Per Serving (2 drumsticks with 1 tablespoon sauce and 1½

teaspoons sesame seeds): Calories: 541; Fat: 32g; Saturated Fat:
LEMONY CHICKEN MAKES 4

SERVINGS
BREASTS
I always make sure to have a few fresh lemons in the house.

Their juice and zest are some of the easiest ways to enhance
the flavor of foods from chicken to salads to cooked asparagus
to a refreshing glass of water. I always keep a few on hand in a
bowl on my countertop. If it’s in sight, then it will be top of my
mind to use.
Cooking spray
4 (5-ounce) skinless, boneless chicken breasts
¼ teaspoon salt
½ cup dry white wine
⅓ cup low-sodium chicken broth
Zest of ½ lemon
1 teaspoon dried rosemary
1 lemon, sliced
1. Preheat the oven to 400ºF. Coat an 8-by-11-inch baking dish with

the cooking spray.
2. Coat the chicken breasts with the cooking spray and season
them with the salt and black pepper. Place them in the baking dish.
3. In a small saucepan over medium heat, heat 1 tablespoon of
olive oil until it shimmers. Add the garlic and cook until fragrant,
about 30 seconds. Add the wine, chicken broth, lemon juice and
zest, and rosemary, and bring it to a boil. Reduce the heat to low and
continue cooking until the flavors combine, about 3 to 4 minutes.
4. Pour the lemon sauce over the chicken and tuck the lemon slices
around the chicken. Bake for 25 minutes, then cover the dish with
aluminum foil and continue baking for 10 minutes more, until the
chicken is browned and a thermometer inserted into the center of a
breast reads 165ºF.
REFRIGERATE: Store the cooled chicken and sauce in a resealable
container for up to 1 week. Reheat in the microwave for 1 minute.
FREEZE: Store the cooled chicken and sauce in a freezer-safe
container for up to 2 months. Thaw in the refrigerator overnight.
Reheat in the microwave for 1 minute. It can also be reheated in a
baking dish in a preheated 375ºF oven for 15 to 20 minutes, or until
heated through.
ROSEMARY CHICKEN MAKES 4

SERVINGS
BREASTS
When my children were younger, I took them to Martha’s

Vineyard for a few summers. Nobody likes to cook on vacation,
but it’s expensive to eat out with three kids for an entire week. I
needed quick, easy, and tasty food that both my kids and I
would enjoy. In the cabinet of the beach house, I came across a
jar of dried rosemary. That’s how these quick chicken breasts
came to be.
4 (5-ounce) skinless, boneless chicken breasts

¼ teaspoon salt
1 tablespoon chopped fresh rosemary
1. Loosely wrap each chicken breast in plastic wrap and place on a

cutting board. Using a mallet or heavy-bottomed pan, pound the
chicken until each breast is 1 inch thick. Unwrap the chicken and
throw the plastic wrap away.
2. Season the chicken breast on both sides with the salt, black
pepper, and rosemary.
shimmers. Add the chicken breasts and cook until they’re browned,
about 10 minutes. Flip the chicken over and drizzle with the lemon
juice. Continue cooking until the chicken is cooked through and a
thermometer inserted in the center of a breast reads 165ºF, about 10
minutes.
for up to 1 week. To reheat, microwave one breast for 1 minute.
to 2 months. Thaw in the refrigerator overnight and reheat one
breast in the microwave for 1 minute.
TOBY’S TIP: Toss the chicken breasts on the grill for a quick
and easy barbecue or cookout dish.
SLOW-COOKER MAKES 4
SERVINGS
TUSCAN CHICKEN
PREP TIME: 15 minutes COOK TIME: 4 to 6 hours
One of my favorite kitchen toys is my slow cooker. In the

morning, it takes me 15 minutes to prep and toss my
ingredients into it. I cover the pot, press the “cook” button, and
the cooker does the rest. Nothing beats coming home to a
warm, delicious meal that I know is good for me.
4 (5-ounce) skinless chicken breasts

1 (28-ounce) can crushed tomatoes
1 (8-ounce) container button mushrooms, sliced
½ yellow onion, sliced
1 teaspoon Italian seasoning
¼ teaspoon salt
1 cup fresh basil leaves, roughly chopped
¼ cup pitted black olives, sliced
1. In the slow cooker, add the chicken, tomatoes, mushrooms,

garlic, onion, Italian seasoning, salt, and black pepper. Stir to
combine. Cover and cook on low for 4 to 6 hours.
2. Turn off the slow cooker and stir in the basil and olives.
REFRIGERATE: Store the cooled chicken and vegetables in a
resealable container for up to 1 week. Reheat in a saucepan. Bring
to a boil, then reduce the heat and simmer until the chicken is
warmed through, about 5 minutes. Individual portions can be
reheated in the microwave for 1½ to 2 minutes.
FREEZE: Store the cooled chicken and vegetables in a freezer-safe
Reheat in a saucepan. Bring to a boil, then reduce the heat and
simmer until the chicken is warmed through, about 5 minutes.
Individual portions can be reheated in the microwave for 1½ to 2
minutes.
TOBY’S TIP: When shopping for basil, look for bright green
leaves without brown or yellow spots. To store, place the cut
stems in a container of water for up to 1 week, changing the
water every other day. Basil can also be stored in the
refrigerator wrapped in a damp paper towel for up to 4 days.
Per Serving (1 chicken breast with 1¼ cups sauce): Calories: 266;

Sodium: 638mg
GLUTEN-FREE
SLOW-COOKER WHITE MAKES 4

SERVINGS
CHICKEN CHILI
PREP TIME: 15 minutes COOK TIME: 4 hours
Saturday is a busy day in my home, and the slow cooker is the

answer to my prayers. After lunch, I toss all the ingredients in
my slow cooker, and I don’t have to worry about getting dinner
on the table when I’m driving all my kids to their activities. By
the time they come home from gymnastics, tennis, and
basketball, I have a warm meal on the table.
1 pound skinless, boneless chicken tenders, cut into 1-inch pieces

2 (15-ounce) cans low-sodium great northern beans, drained and
rinsed
2 (8-ounce) cans chile peppers (mild, hot, or one of each), drained
1 (14-ounce) bag frozen corn kernels
1 large yellow onion, diced
2 teaspoons ground cumin
1 teaspoon chili powder
2 cups low-sodium chicken broth
1 cup low-fat milk
2 tablespoons cornstarch
1. In the slow cooker, add the chicken, beans, chiles, corn, onion,
garlic, cumin, chili powder, and broth. Cover and cook on low for 4
hours.
2. Right before serving or when still warm, whisk together the milk
and cornstarch in a small bowl. Pour this into the chili and stir until
thoroughly combined. Let the chili sit until it has thickened, about 2 to
3 minutes.
REFRIGERATE: Store the cooled chili in a resealable container for
up to 1 week. Reheat in a saucepan. Bring the chili to a boil, then
reduce the heat and simmer until the chicken is warmed through,
about 5 minutes. Individual portions can be reheated in the
FREEZE: Store the cooled chili in a freezer-safe container for up to 2
months. Thaw in the refrigerator overnight. Reheat in a saucepan.
Bring the chili to a boil, then reduce the heat and simmer until the
chicken is warmed through, about 5 minutes. Individual portions can
be reheated in the microwave for 1½ to 2 minutes.
TOBY’S TIP: If you don’t like your chili too thick or want to make
it dairy-free, skip the milk and cornstarch. Those are added to
help thicken the chili.
Per Serving (about 2 cups): Calories: 397; Fat: 6g; Saturated Fat:
WHITE CHICKEN CHILI
MAKES 4
AND SPINACH SERVINGS
QUESADILLAS
Quesadillas are one of the easiest meals to make to get rid of

leftovers. You can stick almost anything between two tortillas
with some cheese. How many times do you have a little leftover
chili in the refrigerator? I found the perfect solution—I just
made it into a quesadilla. My son begged me for seconds.
3 cups Slow-Cooker White Chicken Chili

2 cups baby spinach leaves, cut into ribbons
1 cup shredded low-salt Cheddar cheese
4 (10-inch) whole-wheat tortillas
Cooking spray
¼ cup reduced-fat sour cream
1. In a medium skillet over medium heat, add the chili. Cook until
the chili is bubbling. Reduce the heat to medium-low and stir in the
spinach. Cook, stirring occasionally, until the spinach is wilted, about
2 minutes.
2. Lay 1 tortilla on a flat surface and top it with ¼ cup of cheese.
Top the cheese with half the chili and then sprinkle it with another ¼
cup of cheese. Top with a second tortilla. Repeat this step with the
remaining tortillas, cheese, and chili.
3. Coat a large skillet with the cooking spray and place it over
medium heat. Carefully add 1 quesadilla to the pan and cook until
the bottom tortilla is golden brown, about 3 minutes. Carefully flip the
quesadilla over and cook until the cheese is melted and the tortilla is
slightly browned, about 3 minutes. Transfer the quesadilla to a plate
or cutting board and cook the second one.
4. Slice each quesadilla into four quarters. Serve two quarters with
1 tablespoon of the sour cream.
REFRIGERATE: Store the cooled quesadilla quarters in a resealable
container or individually wrapped in plastic or aluminum foil for up to
1 week. Reheat in the microwave for 30 seconds or in a preheated
350ºF oven for about 10 minutes.
Per Serving (2 quesadilla quarters and 1 tablespoon sour cream):
Calories: 482; Fat: 21g; Saturated Fat: 9g; Protein: 29g; Total Carbs:
49g; Fiber: 11g; Sodium: 865mg
SLOW-COOKER MAKES 4
SERVINGS
BARBECUE CHICKEN
PREP TIME: 15 minutes COOK TIME: 2 hours, 15 minutes
Every summer my mom would roll out her grill and toss on
barbecue chicken. I sometimes crave those barbecue flavors,
and now I can enjoy it all year round due to my beloved slow
cooker and my indoor grill pan.
1 teaspoon salt
½ teaspoon freshly ground black pepper
1 tablespoon smoked paprika
1 teaspoon garlic powder
1 teaspoon onion powder
8 skinless chicken drumsticks
¼ cup 100% apple juice
¼ cup Speedy Tomato Sauce
1 tablespoon honey
1 teaspoon apple cider vinegar
1. In a small bowl, combine the salt, black pepper, paprika, garlic

powder, and onion powder. Rub the mix all over the chicken
drumsticks and put them into the slow cooker. Cover and cook on
high for 2 hours, or on low for 4 hours.
2. About 10 minutes before the chicken is done, preheat the grill or
heat a grill pan coated with cooking spray over medium-high heat.
3. To make the sauce, in a small saucepan over high heat, combine
the apple juice, tomato sauce, honey, and apple cider vinegar. Bring
to a boil, then reduce the heat to medium-low and simmer until the
sauce is slightly reduced, about 10 minutes.
4. When the chicken is done, dip each drumstick into the barbecue
sauce and place it on the grill. Grill them until they are slightly
browned, then flip them over, about 2 minutes per side.
for up to 1 week. Reheat in the microwave for 1 minute.
to 2 months. Thaw in the refrigerator overnight and reheat in the
microwave for 1 minute.
TOBY’S TIP: Don’t have time to prepare my Speedy Tomato

Sauce? You can find a variety of jarred sauces with fewer
additives and preservatives. It just takes a little patience and
diligent label reading at the market. Keep 1 or 2 jars in your
pantry in case you’re in a pinch.
Per Serving (2 drumsticks): Calories: 318; Fat: 9g; Saturated Fat: 2g;
DAIRY-FREE
BARBECUE CHICKEN MAKES 4

SERVINGS
PIZZA
Every time I offer to pick up pizza for my kids, they always

request barbecue chicken pizza. It was such a frequent request,
I started to make it on my own. Now my kids don’t stop asking
for it, and they’ll warm up leftovers on their own.
Cooking spray
1 (10-ounce) ready-made whole-wheat thin-crust pizza crust
1 cup Speedy Tomato Sauce
1½ cups shredded part-skim mozzarella cheese
2 Slow-Cooker Barbecue Chicken drumsticks
1. Preheat the oven to 375ºF. Coat a pizza pan or baking sheet with
the cooking spray.
2. Place the pizza crust on the pan and brush it with the oil. Evenly
spread the tomato sauce over the crust. Sprinkle evenly with the
cheese.
3. Using a fork and knife, shred the chicken off the drumsticks. Top
the pizza with the shredded chicken.
4. Bake until the crust is crisp and browned around the edges,
about 15 minutes. Let cool slightly before cutting into 8 slices.
REFRIGERATE: Wrap the cooled pizza slices in aluminum foil or
place in a resealable container and refrigerate for up to 5 days.
Reheat each slice in the microwave for 30 seconds.
TOBY’S TIP: Play around with ready-made pizza crusts until
you find what you like best. You can find whole-wheat versions
in the frozen or refrigerated section of your grocery store, or try
naan bread or even whole-grain English muffins.
Per Serving (¼ of the pizza): Calories: 412; Fat: 15g; Saturated Fat:
8 MEAT
Skirt Steak with Asian Peanut Sauce
Tex-Mex Burgers
Beef-Mushroom Meatballs
Lentil-Beef Meatloaf
Mediterranean Stuffed Peppers
Beef Kebobs with Chimichurri Sauce
Slow-Cooker Beef Stew
Slow-Cooker Beer Brisket
Beer Brisket Tacos
Shawarma Steak
Easy Tricolored Pepper Steak
Lamb Chops with Mint-Yogurt Sauce
Herbed Pork Loin
Roasted Thai Pork Tenderloin
Slow-Cooker Barbecue Pulled Pork
DAIRY-FREE
SKIRT STEAK WITH ASIAN MAKES 4

SERVINGS
PEANUT SAUCE
Beef is packed with lots of good-for-you nutrients for optimal

health. It is an excellent source of protein, zinc, selenium,
niacin, vitamins B6 and B12, phosphorus, iron, riboflavin, and
choline. Beef has a bad reputation of being high in fat, but
about half the fatty acids in beef are monounsaturated fatty
acids, the same kind found in olive oil.
⅓ cup light coconut milk

1 teaspoon curry powder
1 teaspoon coriander powder
1 teaspoon reduced-sodium soy sauce
1¼ pound skirt steak
Cooking spray
½ cup Asian Peanut Sauce
1. In a large bowl, whisk together the coconut milk, curry powder,

coriander powder, and soy sauce. Add the steak and turn to coat.
Cover the bowl and refrigerate for at least 30 minutes and no longer
than 24 hours.
2. Preheat the barbecue or coat a grill pan with cooking spray and
place the steak over medium-high heat. Grill the meat until it reaches
an internal temperature of 145ºF, about 3 minutes per side. Remove
the steak from the grill and let it rest for 5 minutes. Slice the steak
into 5-ounce pieces and serve each with 2 tablespoons of the Asian
Peanut Sauce.
REFRIGERATE: Store the cooled steak in a resealable container for
up to 1 week. Reheat each piece in the microwave for 1 minute.
TOBY’S TIP: I order my meat from the butcher’s counter, where

I can request an exact portion of meat. This helps me keep the
portions and my food budget under control.
Per Serving (5 ounces steak and 2 tablespoons dressing): Calories:

361; Fat: 22g; Saturated Fat: 7g; Protein: 36g; Total Carbs: 8g; Fiber:
2g; Sodium: 349mg
TEX-MEX BURGERS MAKES 4 SERVINGS
Beef is an important part of my healthy eating plan. Besides

being filled with good-for-you nutrients, evidence shows that
nutrients in beef, such as protein, can help satisfy your hunger
and maintain a healthy weight, build and maintain muscle, and
fuel a healthy and active lifestyle.
1 pound lean ground beef (90% or leaner)

¼ red onion, finely chopped
¼ green bell pepper, finely chopped
¼ cup chopped cilantro
1 teaspoon ground cumin
1 teaspoon smoked paprika
¼ teaspoon salt
⅛ teaspoon allspice
Cooking spray
½ cup Avocado Lime Mayonnaise
1. In a medium bowl, combine the ground beef, onion, bell pepper,

cilantro, garlic, cumin, paprika, salt, black pepper, and allspice. Using
clean hands, form the mixture into 4 patties.
2. Coat a grill pan or sauté pan with the cooking spray and place it
over medium heat. When the oil is shimmering, add the burgers and
cook until a thermometer inserted into the center of a burger reads
155ºF, about 5 minutes per side.
3. Top each burger with 2 tablespoons of the Avocado Lime
Mayonnaise before eating.
REFRIGERATE: Store the cooled burgers and mayonnaise in
separate resealable containers for up to 1 week. Reheat the burgers
in the microwave for 1 to 2 minutes. They also can be reheated on
the barbecue or in a grill pan for about 4 minutes per side. Top with
the mayonnaise before eating.
FREEZE: Place the cooled burgers in a freezer-safe container for up
to 2 months. Thaw in the refrigerator overnight and reheat in the
microwave for 1 to 2 minutes. They can also be reheated on the grill
or in a grill pan for about 4 minutes per side. The mayonnaise will not
freeze well.
TOBY’S TIP: Purchasing lean ground beef will help keep the
calories down. You do want a little fat in your meat, though, so
no need for 97% lean. Choose 90% or 93% lean ground beef,
as a small amount of fat will help keep the burgers moist.
Per Serving (1 hamburger and 2 tablespoons mayonnaise): Calories:

267; Fat: 17g; Saturated Fat: 5g; Protein: 24g; Total Carbs: 5g; Fiber:
3g; Sodium: 253mg
DAIRY-FREE
BEEF-MUSHROOM MAKES 24
MEATBALLS
MEATBALLS
First the mushrooms are sautéed to bring out their tantalizing

umami flavor, then they are mixed in with lean beef. The
refreshing flavor of the parsley helps balance the flavors and
provides a kick of freshness.

1 (8-ounce) container Portobello mushrooms, finely chopped
Cooking spray
1 pound lean ground beef (90% or higher)
¾ cup unseasoned bread crumbs
½ cup chopped fresh parsley
1 egg, beaten
¼ teaspoon salt
1. In a medium skillet over medium heat, heat the oil until it

shimmers. Add the mushrooms and sauté until they soften, about 5
minutes. Set aside to slightly cool for 5 minutes.
2. Preheat the oven to 350ºF. Coat a mini muffin tin with the
cooking spray.
3. In a large bowl, combine the mushrooms, beef, bread crumbs,
parsley, garlic, egg, salt, and black pepper. Using clean hands, mix
until well combined.
4. Form 1 heaping teaspoon of the beef mixture into a 2-inch ball.
Place it into a muffin cup and continue forming meatballs.
5. Bake until the meatballs are golden brown, about 25 minutes. Let
cool for 5 minutes, then use a teaspoon to transfer each meatball
into a storage container.
REFRIGERATE: Store the cooled meatballs in a resealable
container for up to 1 week. To reheat, microwave for 1 minute. The
meatballs also can be reheated in a saucepan over medium heat
along with the Speedy Tomato Sauce.
FREEZE: Store the cooled meatballs in a freezer-safe container for
up to 2 months. Thaw in the refrigerator overnight and reheat in the
microwave for 1 minute. The meatballs also can be reheated in a
saucepan over medium heat along with the Speedy Tomato Sauce.
TOBY’S TIP: When mixing mushrooms together with ground

meat, you can go up to a 1:1 ratio of beef to mushrooms. In this
recipe, that would mean ¾ pound lean beef and ¾ pound
mushrooms.
Per Serving (4 meatballs): Calories: 232; Fat: 12g; Saturated Fat: 4g;
DAIRY-FREE
LENTIL-BEEF MAKES 8
SERVINGS
MEATLOAF
PREP TIME: 15 minutes COOK TIME: 1 hour
Ground beef blends very well with chopped vegetables and

legumes—it’s one of my go-to “Toby Tricks.” The flavor of this
meatloaf bursts in your mouth, and you’ll never suspect the
secret ingredients are mushrooms and lentils.
Cooking spray
1 pound lean ground beef (90% lean or higher)
1 (8-ounce) container mushrooms, finely chopped
½ onion, finely chopped
1 (15-ounce) can low-sodium lentils, drained and rinsed
½ cup chopped fresh cilantro
1 large egg, beaten
1 cup whole-wheat panko bread crumbs
½ teaspoon salt
¾ cup Speedy Tomato Sauce
1. Preheat the oven to 350ºF. Coat a 9-by-5-inch loaf pan with the
cooking spray.
2. In a large bowl, combine the beef, mushrooms, onions, garlic,
lentils, cilantro, egg, panko, salt, and black pepper. Mix until
thoroughly combined.
3. Place the meat mixture into the loaf pan, making sure the top is
even. Pour the tomato sauce over the top of the meatloaf.
4. Bake until a thermometer reads 155ºF when inserted into the
center of the meatloaf, about 1 hour to 1 hour, 10 minutes.
5. Let cool and slice into 8 equal portions.
REFRIGERATE: Store the cooled meatloaf slices in a resealable
container for up to 1 week. Reheat in the microwave for 1 to 1½
minutes.
FREEZE: Store the cooled meatloaf slices in a freezer-safe
Reheat in the microwave for 1 to 1½ minutes.
TOBY’S TIP: Panko is Japanese bread crumbs. If you have

extra homemade bread crumbs ready to go, use those instead.
MEDITERRANEAN MAKES 8
STUFFED
STUFFED PEPPERS PEPPERS
PREP TIME: 30 minutes, plus 30 minutes to chill COOK TIME: 1 hour, 40

minutes
My grandma Hannah made the best stuffed peppers with rice

and ground beef. Thirty years later, I still love a good stuffed
pepper, but with more whole grains, veggies, and legumes.
Playing around with the stuffing is all part of the fun! Almost
anything works and it keeps your taste buds delighted.
3 cups water
1 cup farro
Cooking spray
1 pound lean ground beef (90% lean or higher)
1 cup reduced-sodium canned chickpeas, drained and rinsed
1 cup cherry tomatoes, quartered
1 bunch parsley, chopped
½ small yellow onion, chopped
⅓ cup crumbled feta cheese
½ teaspoon salt
8 red, yellow, or green bell peppers
1. In a medium pot over high heat, bring the water to a boil. Stir in
the farro, then reduce the heat to medium-low and simmer until the
water is absorbed and the grain is tender, about 30 minutes. Drain
off any excess liquid. Let cool for about 10 minutes, then transfer to
a container, cover, and refrigerate for at least 30 minutes.
2. Preheat the oven to 350ºF. Coat a 9-by-13-inch baking dish with
the cooking spray.
3. In a large bowl, combine the beef, chickpeas, tomatoes, parsley,
and onion and stir until well mixed. Add the chilled farro and feta
cheese and stir to combine.
4. In a small bowl, whisk together the olive oil, lemon juice, salt,
and black pepper. Pour this into the beef-farro mixture and stir to
incorporate.
5. Slice the tops off the peppers. Using a paring knife, remove the
membranes and seeds from inside each pepper. Spoon ¾ cup of the
beef mixture into each pepper and arrange the peppers in the baking
dish, leaving about 2 inches between them. Cover the dish with
aluminum foil.
6. Bake for 50 minutes. Then remove the foil and continue baking
for another 20 minutes.
REFRIGERATE: Store the cooled peppers in a resealable container
for up to 1 week. Reheat one pepper in the microwave for 1 to 2
minutes. To reheat more evenly, slice the pepper in quarters.
FREEZE: Store the cooled peppers in a freezer-safe container for up
to 2 months. Thaw in the refrigerator overnight. Reheat one pepper
in the microwave for 1 to 2 minutes. To reheat more evenly, slice the
pepper in quarters.
Per Serving (1 stuffed pepper): Calories: 320; Fat: 14g; Saturated
DAIRY-FREE
BEEF STIR-FRY WITH MAKES 4

SERVINGS
ASIAN PEANUT SAUCE
minutes
When I lived in New York City, it was easy to pick up the phone
and order Chinese delivery. These days it’s just as easy to order
it right on your smartphone. But who wants all the calories and
oil that go along with Chinese takeout? I would rather make my
own, like in this simple stir-fry.
1 pound top sirloin, cut into 1½-inch strips

6 tablespoons Asian Peanut Sauce, divided
2 cups water
1 cup quinoa
½ head broccoli, cut into bite-size florets
1 red bell pepper, cut into 1-inch-wide strips
1 cup snow peas
1. In a large bowl, add the beef strips and 4 tablespoons of the

Asian Peanut Sauce and toss to coat the meat. Cover the bowl and
refrigerate for at least 30 minutes or up to overnight.
2. In a medium pot over high heat, bring the water to a boil. Stir in
the quinoa and reduce the heat to medium-low. Cover and simmer
the quinoa, stirring occasionally, until the liquid is absorbed and the
grains are tender, about 15 minutes. Transfer the quinoa to a large
bowl and let cool lightly.
3. In a large wok or skillet over medium heat, heat the oil until it
shimmers. Add the beef and cook until it is browned on all sides,
about 8 minutes. Discard the leftover beef marinade. Add the
broccoli, bell pepper, and snow peas, stirring occasionally, until the
vegetables have started to soften, about 8 minutes. Add the
remaining 2 tablespoons of Asian Peanut Sauce to the stir-fry and
cook, stirring frequently, until heated through, about 2 minutes. Enjoy
with the quinoa right away, or store for later.
REFRIGERATE: Store the cooled stir-fry and quinoa together or
separately in resealable containers for up to 1 week. Reheat in the
TOBY’S TIP: Out of olive oil? Canola oil is the perfect

substitute. It’s filled with healthy omega-3s and can be used in
cooking, baking, and as is (like in dressings).
Per Serving (1½ cups stir-fry plus ½ cup quinoa): Calories: 522; Fat:
Sodium: 223mg
BEEF KEBOBS WITH MAKES 6

SERVINGS
CHIMICHURRI SAUCE
minutes
My summers have always been filled with kebobs (shee-poo-

deem in Hebrew) for lunch or dinner. As summers are extremely
hot in Israel, the easiest way to feed a large family is to toss
skewers on the grill. Lamb, chicken, and beef skewers were my
typical meal during the summer, and today I still enjoy kebobs
regularly. Served with a chopped salad and couscous on the
side, it’s a healthy, satisfying meal.
1½ pounds top sirloin, cut into 1-inch cubes

1 cup Chimichurri Sauce, divided
Cooking spray
12 medium mushrooms, halved
24 cherry tomatoes
1 yellow bell pepper, cut into 2-inch pieces
1. Place the sirloin strips in a medium bowl. Top with ¼ cup of

chimichurri sauce and toss to coat the beef. Cover the bowl and
refrigerate for at least 30 minutes or up to 24 hours.
2. Preheat the oven to 375ºF. If using wooden skewers, soak them
in water while preparing the beef. Coat a baking sheet with the
cooking spray or line it with parchment paper.
3. Remove the sirloin from the marinade, allowing the excess to
drip off. Thread each skewer with 2 to 3 pieces of the sirloin, 2
mushrooms, 2 tomatoes, and 2 pieces of bell pepper. Discard the
used beef marinade. Place the skewers on the baking sheet in a
single layer.
4. Bake until the beef is cooked through, about 20 minutes.
5. Serve 2 tablespoons of Chimichurri Sauce per 2 skewers.
REFRIGERATE: Let the skewers cool to room temperature. Using a
fork, slide the beef and vegetables off 2 skewers into a resealable
container. Repeat this for all the skewers. Store for up to 1 week.
Store the Chimichurri Sauce in a separate resealable container for
up to 5 days. Reheat the beef and vegetables in the microwave for
about 1 minute. Do not heat wooden or metal skewers in the
microwave. Serve with 2 tablespoons of sauce.
TOBY’S TIP: When shopping for mushrooms, choose fresh

mushrooms that are firm and evenly colored. Avoid those that
are damaged, broken, or have soft spots. If all the gills are
showing, the mushroom is no longer fresh. Once you get home,
store unwashed loose mushrooms in a paper bag in the
Per Serving (2 skewers and 2 tablespoons sauce): Calories: 385;

Sodium: 202mg
DAIRY-FREE
SLOW-COOKER BEEF MAKES 4

SERVINGS
STEW
PREP TIME: 15 minutes COOK TIME: 4 to 6 hours
During the bone-chilling winter, I love to cozy up to a warming

bowl of stew. I grew up with carrots and peas in my stew, but
these days I add whatever extra veggies I have lying around,
including sweet potatoes, parsnips, and turnips. I also add extra
legumes like chickpeas, black beans, or cannellini beans. It’s a
great way to prevent food waste and help save my food dollar.
1½ pounds beef stew meat

1 (15-ounce) can low-sodium chickpeas, drained and rinsed
1¼ pounds sweet potatoes (about 3 medium), diced
1 cup baby carrots (about 20)
1 cup frozen peas
1 yellow onion, diced
1 celery stalk, diced
3 bay leaves
2½ cups low-sodium beef broth
2 tablespoons tomato paste
1 tablespoon Worcestershire sauce
1 teaspoon dried thyme
1 teaspoon paprika
¼ teaspoon salt
1. Place the meat, chickpeas, sweet potatoes, carrots, peas, onion,
celery, garlic, and bay leaves in the slow cooker.
2. In a medium bowl, whisk together the beef broth, tomato paste,
Worcestershire sauce, thyme, paprika, salt, and black pepper. Pour
this into the slow cooker and stir to combine. Cover and cook on high
for 4 to 6 hours.
REFRIGERATE: Store the cooled stew in a resealable container for
up to 1 week. Reheat single or multiple portions in a saucepan over
medium-high heat until the stew is warmed through, about 5
minutes. Individual portions can also be reheated in the microwave
for 1½ to 2 minutes.
FREEZE: Store the cooled stew in a freezer-safe container for up to
2 months. Thaw in the refrigerator overnight. Reheat in a saucepan
over medium-high heat until the stew is warmed through, about 5
minutes. Individual portions can also be reheated in the microwave
for 1½ to 2 minutes.
TOBY’S TIP: I prefer a thin stew, almost soupy, but traditional

stews have a thicker sauce. To thicken, once the stew has
cooked, put ½ cup of the liquid in a small bowl. Whisk in ¼ cup
of unbleached all-purpose flour. Stir this back in to the stew,
cover, and cook for an additional 30 minutes.
DAIRY-FREE
SLOW-COOKER BEER MAKES 4

SERVINGS
BRISKET
My mom makes a killer brisket which marinates in beer for 24

hours. As I’m always in a time crunch, I developed this easy
slow-cooker version, which only takes 15 minutes of my prep
time and is just as tasty.
1 tablespoon brown sugar

1 teaspoon instant coffee crystals
½ teaspoon smoked paprika
½ teaspoon ground cumin
½ teaspoon salt
1 (3-pound) beef brisket, fat trimmed
1 (12-ounce) bottle lager beer
1. In a small bowl, combine the brown sugar, coffee crystals,

paprika, cumin, salt, and black pepper. Using clean hands, rub the
mixture all over the brisket. Place the brisket in the slow cooker. Pour
the beer into the slow cooker around the brisket.
2. Cover and cook on high for 6 hours. Let the brisket cool for at
least 10 minutes, then slice or shred the meat, discarding any visible
fat.
REFRIGERATE: Store the cooled shredded or sliced brisket with
about half the liquid from the slow cooker in a resealable container
for up to 1 week. Reheat the beef and sauce in a saucepan over
medium-high heat until heated through, about 5 minutes. Single
portions can be reheated in the microwave for about 1½ to 2
minutes.
FREEZE: Store the cooled shredded or sliced brisket with about half
the liquid from the slow cooker in a freezer-safe container for up to 2
months. Thaw in the refrigerator overnight. Reheat the beef and
sauce in a saucepan over medium-high heat until heated through,
about 5 minutes. Single portions can be reheated in the microwave
for about 1½ to 2 minutes.
TOBY’S TIP: Use the brisket to top a salad, a baked potato, or

for Beer Brisket Tacos.
Per serving (1¼ cups shredded beef): Calories 459; Fat 13g;
Saturated Fat 5g; Protein 74g; Total Carbs 3g; Fiber 0g; Sodium
475mg
BEER BRISKET MAKES 4
SERVINGS
TACOS
The first time I had brisket tacos was at a delicious Mexican

restaurant in Connecticut. They were so good, I actually waited
an hour to be seated without complaining. Soon I realized I
didn’t have to wait at all if I made my own.
Cooking spray
8 (6-inch) corn tortillas
2 cups shredded Slow-Cooker Beer Brisket
½ cup Simple Tomato Salsa
½ cup shredded romaine lettuce
½ cup reduced-fat shredded Mexican cheese blend
1. Heat a small skillet over medium-low heat. Spray the skillet with
the cooking spray. Warm the tortillas, one at a time, for 30 seconds
on each side.
medium heat. When the oil is shimmering, add the shredded brisket
and cook until heated through, about 5 minutes. Alternatively, the
brisket can be reheated in the microwave for 2 minutes.
3. Place 2 tortillas on each of four plates. Spoon ¼ cup of brisket
onto each warmed tortilla. Top each with 1 tablespoon each of salsa,
lettuce, and cheese.
REFRIGERATE: The ingredients should be stored in separate
resealable containers for up to 1 week. Assemble right before eating.
TOBY’S TIP: Brisket isn’t the only thing you can put in these
tacos. Try the Slow-Cooker Barbecue Pulled Pork or Poached
Salmon with Chimichurri Sauce.
Per Serving (2 tacos): Calories: 360; Fat: 11g; Saturated Fat: 5g;
SHAWARMA STEAK MAKES 4 SERVINGS

minutes
During my summers as a young girl living in Israel, I ate

shawarma regularly. There would be a huge leg of lamb rotating
on a heated skewer, and the chef would shave off pieces and
put it in a gyro for me to eat. Needless to say, it’s a lot of work
to get that done. Luckily, I am still able to enjoy the same
flavors at home using this quick-and-easy marinade.

½ teaspoon ground coriander
½ teaspoon ground cumin
¼ teaspoon ground ginger
¼ teaspoon salt
⅛ teaspoon ground black pepper
⅛ teaspoon turmeric
⅛ teaspoon allspice
⅛ teaspoon ground cinnamon
1½ pounds London broil or top round steak
Cooking spray
1. In a medium bowl, whisk together the olive oil, lemon juice,

coriander, cumin, ginger, salt, black pepper, turmeric, allspice, and
cinnamon. Add the meat to the bowl and coat it all over with the
marinade. Cover the bowl and refrigerate for at least 30 minutes up
to overnight.
2. Preheat the barbecue or coat a grill pan with the cooking spray
and place it over medium-high heat. When hot, put the meat on the
grill. Discard the marinade. Grill the meat, turning it halfway through,
until a thermometer inserted in the thickest portion reads 145ºF,
about 20 minutes. Remove the meat from the heat and let it rest for
10 minutes. Slice into 4 equal portions.
REFRIGERATE: Store the cooled beef in a resealable container for
up to 1 week. To reheat, place one or two portions in the microwave
for 1 to 1½ minutes.
FREEZE: Store the cooled beef in a freezer-safe container for up to
2 months. Thaw in the refrigerator overnight. To reheat, place one or
two portions in the microwave for 1 to 1½ minutes.
TOBY’S TIP: Over the past few decades, many new beef cuts
have been introduced to your butcher’s counter, some of which
you might not be familiar with. Ask your butcher to help you find
the cut you want and give it a whirl! If you go through the
experience once, it will be much easier the next time around.
Per Serving (1 slice): Calories: 350; Fat: 21g; Saturated Fat: 6g;
EASY TRICOLORED MAKES 4

SERVINGS
PEPPER STEAK
This dish is more than just the gorgeous bright colors of the
peppers. Bell peppers are packed with phytochemicals (natural
plant chemicals) that have been linked to cancer prevention.
They also contain the antioxidant lycopene, which has been
shown to help lower the risk of heart disease, prostate cancer,
and macular degeneration.

½ teaspoon onion powder
¼ teaspoon salt
1 pound beef sirloin steak, cut into 1-inch strips
1½ cups low-sodium beef broth, divided
1 medium yellow onion, thinly sliced
1 red bell pepper, cut into 1-inch strips
1 green bell pepper, cut into 1-inch strips
2 tablespoons cornstarch
1. In a medium bowl, whisk together 1 tablespoon of olive oil with

the garlic powder, onion powder, salt, and black pepper. Add the
steak strips and toss to evenly coat.
2. In a large skillet over medium heat, heat the remaining 1
tablespoon of olive oil until it shimmers. Add the steak strips in a
single layer and cook until brown on all sides, about 6 minutes. Add
1¼ cups of the beef broth and bring it to a boil. Reduce the heat to
low and simmer, covered, until the steak is softened and cooked
through, about 30 minutes. Add the onion and bell pepper and
continue simmering, covered, for 5 minutes more.
3. In a small bowl, whisk together the cornstarch and remaining ¼
cup of beef broth. Stir this into the beef mixture and cook on a
medium-low heat, stirring continuously, until the broth thickens,
about 3 minutes.
REFRIGERATE: Store the cooled pepper steak and sauce in a
resealable container for up to 1 week. Reheat in a saucepan over
medium heat until heated through, about 5 minutes. Individual
portions can be heated in the microwave for 2 to 2½ minutes.
FREEZE: Store the cooled pepper steak and sauce in a freezer-safe
Reheat in a saucepan over medium heat until heated through, about
5 minutes. Individual portions can be heated in the microwave for 2
to 2½ minutes.
Per Serving (1½ cups): Calories: 274; Fat: 12g; Saturated Fat: 3g;
GLUTEN-FREE
LAMB CHOPS WITH MINT- MAKES 4

SERVINGS
YOGURT SAUCE
PREP TIME: 15 minutes, plus 1 hour to marinate COOK TIME: 10 minutes
Lamb delivers, on average, 23 grams of protein along with 175

calories per each 3-ounce portion. It’s also an excellent source
of vitamin B12, niacin, zinc, and selenium, and a good source of
iron and riboflavin.
¾ cup chopped fresh mint leaves, divided

4 garlic cloves, minced, divided
1 cup reduced-fat plain Greek yogurt, divided
2 tablespoons dry white wine
¼ teaspoon salt, divided
¼ teaspoon freshly ground black pepper, divided
8 lamb chops (about 2½ pounds), fat trimmed
Cooking spray
1. In a medium bowl, whisk together ½ cup of mint, 3 minced garlic

cloves, ½ cup of yogurt, the wine, ⅛ teaspoon of salt, and ⅛
teaspoon of black pepper. Add the lamb chops and toss to coat
evenly. Cover the bowl and refrigerate for exactly 1 hour.
2. Preheat the barbecue or coat a grill pan with the cooking spray
and place it over medium-high heat.
3. While the lamb marinates, make the yogurt sauce. In a small
bowl, whisk together the remaining ¼ cup of mint, the remaining
minced garlic clove, the remaining ½ cup of yogurt, and the
remaining ⅛ teaspoon each of salt and black pepper.
4. Remove the lamb from the marinade, allowing the excess to drip
off. Discard the extra marinade. Grill the lamb chops, flipping them
once, until a thermometer inserted in the thickest part of a chop
reads 145ºF, about 10 to 12 minutes. Remove the chops from the
heat and let them rest for 10 minutes.
5. To serve, place 2 lamb chops on a plate and 2 tablespoons of
the yogurt sauce on the side.
REFRIGERATE: Store the cooled lamb chops in a resealable
container for up to 1 week. Store the yogurt sauce in a resealable
container for up to 5 days. Reheat several lamb chops at a time in
the microwave for 1 to 2 minutes. Sprinkle them with water before
heating to prevent them from drying. Serve with the yogurt sauce.
HERBED PORK LOIN MAKES 8 SERVINGS

minutes
Several pork cuts, called the “Slim 7,” meet USDA guidelines
for “lean” or “extra lean.” An easy way to remember lean cuts is
to look for the word “loin” on the label, such as loin chop or
pork tenderloin.
¼ cup olive oil

Juice of 2 lemons (about ¼ cup)
2 teaspoons dried basil
2 teaspoons dried thyme
½ teaspoon salt
2 pounds pork loin, fat trimmed
Cooking spray
1. In a medium bowl, whisk together the olive oil, lemon juice,

garlic, basil, rosemary, thyme, salt, and black pepper. Add the pork
to the bowl and toss to coat evenly. Cover the bowl and refrigerate
for at least 30 minutes or up to overnight.
2. Preheat the oven to 400ºF. Coat a shallow baking pan with the
cooking spray.
3. Transfer the pork to the baking pan and discard the marinade.
Cook until a thermometer inserted into the thickest part of the loin
reads 145ºF, about 40 to 50 minutes. Let the pork rest for 10 minutes
before slicing.
REFRIGERATE: Store the cooled pork slices in a resealable
container for up to 1 week. Reheat several slices in the microwave
for 1 to 2 minutes.
FREEZE: Store the cooled pork slices in a freezer-safe container for
up to 3 months. Thaw in the refrigerator overnight. Reheat several
slices in the microwave for 1 to 2 minutes.
TOBY’S TIP: Pork loins are typically sold with or without the
bone and are between 2 and 4 pounds. I prefer boneless, as it’s
easier to slice into even portions.
Per Serving (3 ounces): Calories: 194; Fat: 9g; Saturated Fat: 2g;
ROASTED THAI PORK MAKES 4

SERVINGS
TENDERLOIN
minutes
Many cuts of fresh pork are leaner today than they were two
decades ago—on average, about 16 percent lower in total fat
and 27 percent lower in saturated fat. In February 2012, pork
tenderloin was certified to carry the American Heart
Association’s heart checkmark, indicating that it is a heart-
healthy choice in the meat aisle. It’s no surprise—pork
tenderloin packs nutrients in every lean serving and, ounce for
ounce, is as lean as skinless chicken breast.
Zest of 1 lime
Juice of 1 lime
1 teaspoon freshly grated ginger
1 teaspoon fish sauce
1 teaspoon granulated sugar
½ teaspoon sriracha
½ cup canola or safflower oil
1 pound pork tenderloin
Cooking spray
1. In a medium bowl, whisk together the lime zest and juice, ginger,
garlic, mustard, fish sauce, sugar, and sriracha until the sugar has
dissolved. Whisk in the oil. Add the tenderloin to the bowl and toss to
coat it in the marinade. Cover and refrigerate for at least 30 minutes
or up to 24 hours.
2. Preheat the oven to 400ºF. Coat a shallow baking pan with the
cooking spray.
3. Transfer the tenderloin to the baking pan. Discard the marinade.
Roast until a thermometer inserted into the thickest part of the meat
reads at least 145ºF, about 30 minutes. Let the tenderloin rest for 10
minutes before slicing.
REFRIGERATE: Store the cooled pork slices in a resealable
container for up to 1 week. Reheat several slices in the microwave
for 1 to 2 minutes.
FREEZE: Store the cooled pork slices in a freezer-safe container for
up to 3 months. Thaw in the refrigerator overnight. Reheat several
slices in the microwave for 1 to 2 minutes.
TOBY’S TIP: When purchasing pork, it should have a pinkish-

red color, while any fat should be white in color, with no dark
spots. Avoid choosing meat that is pale in color. If you are
sensitive to gluten, make sure to buy gluten-free Dijon mustard.
Per Serving (3 ounces): Calories: 309; Fat: 23g; Saturated Fat: 2g;
SLOW-COOKER
MAKES 6
BARBECUE PULLED SERVINGS
PORK
If you haven’t guessed it by now, I love anything that’s super

easy to cook. Pulled meat, like pork and chicken, is one of my
favorites to flavor and toss in the slow cooker; the meat comes
out meltingly tender and deliciously flavorful. Easy, tasty, and
healthy equals the perfect prep-ahead meal.
1 tablespoon smoked paprika

½ teaspoon cayenne
½ teaspoon onion powder
½ teaspoon salt
6 pounds bone-in pork shoulder
2 tablespoons apple cider vinegar
½ cup water
1. In a small bowl, combine the paprika, brown sugar, cayenne,

garlic powder, onion powder, salt, and black pepper. Rub the spice
mixture onto the outside of the pork.
2. Add the vinegar and water to the slow cooker and then put the
pork in. Cover and cook on high for 6 hours.
3. Transfer the pork to a large bowl. Add half of the liquid from the
slow cooker to the bowl, discarding the rest. Shred the meat using
two forks, discarding any fat and bones.
REFRIGERATE: Store the cooled pork in a resealable container for
up to 1 week. Reheat in a saucepan over medium heat until the pork
and sauce are warmed through, about 5 minutes. Individual portions
can be reheated in the microwave for 1 to 1½ minutes.
FREEZE: Store the cooled pork in a freezer-safe container for up to
2 months. Thaw in the refrigerator overnight. Reheat in a saucepan
over medium heat until the pork and sauce are warmed through,
about 5 minutes. Individual portions can be reheated in the
microwave for 1 to 1½ minutes.
TOBY’S TIP: Use the shredded pork in place of the meats in the
Barbecue Chicken Pizza or Beer Brisket Tacos.
Per Serving (about 1¼ cups): Calories: 444; Fat: 26g; Saturated Fat:
Homemade Trail Mix
READY-TO-GO
9
SNACKS
Peanut Butter Banana Energy Cookies
Apricot-Orange Oat Bites
Chocolate Energy Balls
No-Bake Maple Cinnamon Bars
Honey Ricotta with Strawberries
Homemade Trail Mix
Crudité with Herbed Yogurt Dip
Chili-Roasted Chickpeas
Thyme-Roasted Almonds
Cinnamon Cocoa Popcorn
Fruit Salad with Mint
Mason Jar Key Lime Parfaits
To-Go Snack Boxes
Sriracha Hummus
Rosemary Beet Chips
Sriracha-Lime Kale Chips
VEGETARIAN
PEANUT BUTTER
MAKES 21
BANANA ENERGY COOKIES
COOKIES
Every afternoon, I hit a slump where I would crave chocolate or

something sweet. Vending machines or unhealthy fare at the
bodega across the street were my closest choices so I made my
own snacks. These energy cookies were the perfect answer to
satisfy my afternoon craving, while giving me a boost of energy.

¼ cup unsweetened cocoa powder
⅛ teaspoon salt
½ cup creamy peanut butter, at room temperature
1 banana, mashed (about 1 cup)
¼ cup nonfat plain Greek yogurt
½ cup nonfat milk
½ packed cup dark brown sugar
2 eggs, beaten
2 cups rolled oats
½ cup dry roasted unsalted peanuts, roughly chopped
Cooking spray
1. In a medium bowl, sift together the flour, cocoa powder, baking

soda, and salt.
2. In a large bowl, stir together the peanut butter, banana, Greek
yogurt, and milk until smooth and creamy. Add the brown sugar and
stir to combine. Then stir in the eggs and vanilla extract until well
combined.
3. Add the flour mixture to the peanut butter mixture and mix until
just combined. Then add the oats and peanuts and mix carefully until
the dry ingredients are just moistened, taking care not to overmix.
Cover the bowl and refrigerate the dough for 30 minutes.
cooking spray.
5. For each cookie, drop 1 heaping tablespoon of batter onto the
baking sheets, leaving about 2 inches between each cookie. Using
clean fingers, gently press down on the top of each cookie to slightly
flatten it.
6. Bake until a toothpick inserted into the center of 1 or 2 cookies
comes out clean, about 15 minutes. Let the cookies cool for 5
minutes, then transfer them to a wire rack to cool.
STORAGE: Keep the cookies in a resealable plastic container at
room temperature for up to 1 week.
Per Serving (1 cookie): Calories: 143; Fat: 6g; Saturated Fat: 1g;
APRICOT-ORANGE OAT MAKES 20

BITES
BITES
When I was a girl, I would always find my dad snacking on dark

chocolate–covered orange peels. I don’t know why, but he
devours anything with orange peels (or zest). So instead of him
munching on hundreds, or even thousands of chocolate-filled
calories, I make him these bites filled with better-for-you,
delicious ingredients.
1 cup rolled oats

1½ cups pitted dates
½ cup dried apricots
½ cup almond butter
⅔ cup shredded coconut
Zest of 1 orange (about 1 tablespoon)
Juice of 1 orange (about 3 tablespoons)
1. Preheat the oven to 350ºF. Line a baking sheet with parchment

paper.
2. Place the oats on the baking sheet and toast them until they are
browned, about 5 minutes. Let them cool for 10 minutes.
3. While the oats are toasting, put the dates in a food processor or
blender and pulse until smooth.
4. Add the toasted oats, apricots, almond butter, coconut, orange
zest and juice, and vanilla extract to the processor. Continue pulsing
until the mixture is smooth and forms a ball. Transfer it to a medium
bowl.
5. Using clean hands, form 1 tablespoon of batter into a 2-inch ball
and place in a resealable container. Repeat for remaining of the
batter, making a total of 20 balls. Cover the container and refrigerate
to allow the balls to set, at least 15 minutes.
REFRIGERATE: Store the bites in a resealable container for up to 1
week.
TOBY’S TIP: Although oats are gluten-free, many brands

manufacture them in a facility where gluten-containing products
are processed. The package will indicate whether they were
processed in a gluten-free facility.
Per Serving (1 ball): Calories: 117; Fat: 5g; Saturated Fat: 2g;
CHOCOLATE MAKES 12
ENERGY BALLS
ENERGY BALLS
Most people need between one to three snacks per day. Snacks
are mini meals that provide good-for-you nutrients you may not
be able to get during regular meals. I tend to eat two snacks per
day, one in the morning and one in the late afternoon. These are
the times I find I’m at my hungriest. I aim for 150-200 calories
per snack and want to make sure they fill me up until my next
meal. Made with protein, healthy fat, and fiber, these energy
balls do just that.
½ cup rolled oats

½ cup unsalted sunflower seeds
8 pitted dates
⅓ cup natural smooth peanut butter
1 tablespoon unsweetened cocoa powder
1. Line a medium container with parchment paper.

2. In a food processor or blender, add the oats, sunflower seeds,
dates, peanut butter, and cocoa powder. Pulse until the batter has a
crumbly consistency. Transfer it to a medium bowl.
3. Using clean hands, form 1 tablespoon of batter into a 2-inch ball
and place it in the container. Repeat for remaining of the batter,
making a total of 12 balls. Cover the container and refrigerate to
allow the balls to set, at least 15 minutes.
REFRIGERATE: Store the energy balls in a resealable container for
up to 1 week.
TOBY’S TIP: When rolling balls, wet your hands with water.
This will help prevent the batter from sticking to your hands.
Per Serving (1 ball): Calories: 173; Fat: 10g; Saturated Fat: 2g;
NO-BAKE MAPLE MAKES 16

BARS
CINNAMON BARS
PREP TIME: 15 minutes, plus 1 hour to chill COOK TIME: 0 minutes
The combination of nuts and fruit in these bars is reminiscent

of some of my favorites at the market. Except instead of paying
an average of $2 per bar, I can make a whole batch for a lot less.
A little work in the kitchen (all of 15 minutes’ worth) has never
paid off so well.
1 cup pitted dates

1 cup raw unsalted cashews
¼ cup 100% maple syrup
3 tablespoons dried cranberries
Cooking spray
1. Line an 8-by-8-inch baking dish with parchment paper.

2. In a food processor or blender, add the dates, cashews, maple
syrup, and cinnamon. Blend until the mixture reaches a paste-like
consistency. Transfer to a medium bowl.
3. Add the cranberries to the mixture and gently fold until they are
incorporated.
4. Add the mixture to the baking dish and evenly spread it. Using
clean hands, press down on the mixture. Cover and refrigerate until
the bars set, about 1 hour. Slice into 2-inch bars.
REFRIGERATE: Store the bars in a resealable container for up to 1
week. Line the container with parchment paper and put it between
the layers to prevent the bars from sticking.
TOBY’S TIP: Swap the dried cranberries for raisins or dried tart
cherries.
Per Serving (1 bar): Calories: 97; Fat: 4g; Saturated Fat: 1g; Protein:
HONEY RICOTTA WITH MAKES 4

SERVINGS
STRAWBERRIES
When I was in high school my parents owned a cheese store on

Chambers Street in New York City. I would go in during the
holidays to help wrap cheese-filled gift boxes and make the nut-
covered cheese balls. I even had the opportunity to taste many
of the 400 cheeses offered. Ricotta is still one of my favorites,
dressed up here for a luscious snack.
1 cup part-skim ricotta cheese

2 tablespoons honey
¼ cup unsalted cashews, chopped
3 cups strawberries, halved
1. In a small bowl, combine the ricotta, honey, and cashews.

2. Place ¼ cup of the ricotta mixture and ¾ cup strawberries in
each of four resealable containers.
REFRIGERATE: Store the honey ricotta in the same or separate
resealable containers for up to 5 days.
TOBY’S TIP: Swap out the strawberries for blueberries,

peaches, apricots, or pears. Go with whatever is in season and
cheapest throughout the year.
Per Serving: Calories: 201; Fat: 9g; Saturated Fat: 4g; Protein 9g;
Total Carbs 23g; Fiber 2g; Sodium 64mg
HOMEMADE TRAIL MAKES 4

SERVINGS
MIX
Before I became the nutrition expert and blogger at

FoodNetwork.com, I worked with my registered dietitian and
good friend Dana Angelo White at an online start-up. We were
both trying to watch our food dollars and brought in snacks to
share. One of our favorites was homemade trail mix, and we
would take turns surprising each other with new combinations.
½ cup raw almonds

10 dried apricots
3 tablespoons dried tart cherries
3 tablespoons dark chocolate chips
2 tablespoons unsalted sunflower seeds
In a medium bowl, add the almonds, apricots, cherries, chocolate
chips, and sunflower seeds. Toss to combine.
STORAGE: Keep the trail mix in a resealable container at room
temperature for up to 1 month.
TOBY’S TIP: Double or triple the recipe and portion it into small
resealable containers or plastic bags so you can grab and go.
You can also play with the combination of nuts and dried fruit
and customize it for your taste buds.
Per Serving (5 tablespoons): Calories: 216; Fat: 15g; Saturated Fat:

CRUDITÉ WITH HERBED MAKES 4

SERVINGS
YOGURT DIP
Ranch dressing is one of my favorite dips for veggies, but I

don’t like the calories that come with it. I created this flavorful
Greek yogurt–based dip instead, which also adds a healthy
dose of protein to keep me feeling satisfied after this snack. If I
have extra veggies from the week lying around, I’ll use those
instead of what is listed below to help minimize food waste.

¼ cup chopped fresh basil
¼ cup chopped fresh parsley
¼ teaspoon salt
2 cups baby carrots
2 celery stalks, sliced into 3-inch-long matchsticks
1 cup cherry tomatoes
1 red or yellow bell pepper, sliced into 2-inch-thick pieces (1 cup)
1. In a small bowl, add the Greek yogurt, basil, parsley, lemon juice,
garlic, salt, and black pepper. Stir to combine.
2. Spoon ¼ cup of the dip into small resealable containers and
serve with the vegetables on the side.
REFRIGERATE: Store the dip and vegetables in separate
resealable containers for up to 5 days.
TOBY’S TIP: If you have extra fresh herbs lying around, like
chives, mint or cilantro, use them instead of the basil and
parsley. Use whatever combination you like.
CHILI-ROASTED MAKES 2
CUPS
CHICKPEAS
Roasted chickpeas have become very popular, and for good

reason. A half cup of cooked chickpeas includes 7 grams of
protein and is a rich source of fiber and iron. Make them savory,
like in this recipe, or if you have a sweeter palate like me,
sprinkle them with cinnamon and honey.
Cooking spray
2 (15-ounce) cans reduced-sodium chickpeas, drained and rinsed
1 tablespoon coconut oil
1 tablespoon chili powder
2 teaspoons cumin
½ teaspoon salt
spray.
2. In a medium bowl, add the chickpeas, coconut oil, chili powder,
cumin, and salt. Toss to combine.
3. Spread the chickpeas in a single layer on the baking sheet.
Roast until the chickpeas appear to split apart, 40 to 45 minutes. Let
the chickpeas cool for 10 minutes.
STORAGE: Keep the cooled chickpeas in a resealable container at
TOBY’S TIP: Coconut oil adds an additional level of flavor in
this recipe. If you don’t have any on hand, you can use the
same amount of olive or canola oil instead.
THYME-ROASTED MAKES 2
CUPS
ALMONDS
Nuts are a healthy snack, but it’s important to keep calories

under control. A quarter cup of raw almonds, the size of a small
handful, has 206 calories. If you mindlessly eat out of large
bags, you could be downing thousands of calories and not even
realize it! I always recommend portioning out your nuts before
sitting down to eat them.
1½ cups raw almonds

1 tablespoon dried thyme
½ teaspoon kosher salt

2. In a small bowl, add the almonds, olive oil, thyme, and salt. Toss
to evenly coat almonds.
3. Spread the almonds in a single layer on the baking sheet. Bake
until the almonds are slightly browned and fragrant, about 8 minutes.
Let the almonds cool for 10 minutes.
STORAGE: Keep the cooled almonds in a resealable container at
room temperature for up to 2 weeks.
TOBY’S TIP: Substitute dried rosemary or chili powder for the

thyme to shake things up.
CINNAMON COCOA MAKES 4

SERVINGS
POPCORN
My kids are so crazy about popcorn that I had to teach them

how to pop their own in my air popper. After they mastered
popping it, I taught them different ways to flavor it. Although
they tend to like it with sea salt, we started experimenting with
different sweet and savory toppings. Of course, the chocolate
version is one of our household favorites.
3 tablespoons coconut oil

½ cup popcorn kernels
Cooking spray
1 tablespoon unsweetened cocoa powder
1 tablespoon granulated sugar
1 teaspoon sea salt
1. In a medium pot over medium-low heat, heat the coconut oil.

Add 3 popcorn kernels, and when one of the kernels pops, add the
rest of them. Cover and shake the pot occasionally to prevent
burning. Once the popcorn is popped, transfer the popcorn to a large
mixing bowl.
2. Spray the popcorn with the cooking spray. Using clean hands,
toss the popcorn to mix it thoroughly. Sprinkle it with the cocoa
powder, cinnamon, sugar, and salt, and mix until the popcorn is
thoroughly coated.
STORAGE: Keep the popcorn in a resealable plastic container for
up to 1 week.
TOBY’S TIP: Dust off your air popper to pop the kernels. Then
toss the popcorn in melted coconut oil before adding the flavors.
FRUIT SALAD WITH MAKES 4

SERVINGS
MINT
Growing up, my dad had a nice-size garden he took pride in. My

brother and I would help him weed, plant, and pick the bounty.
He grew carrots, radishes, sunflowers, cucumbers, corn, and
lots of herbs, including mint. My mom, the chef of the house,
used it in iced tea and fruit salad. To this day, I still love my fruit
salad with the refreshing flavor of fresh mint.
½ cantaloupe, cubed
2 cups strawberries, hulled and sliced lengthwise
1 cup blueberries, blackberries, or raspberries
1 cup seedless green or red grapes
¼ cup freshly squeezed orange juice
2 tablespoons chopped fresh mint
1. In a large bowl, combine the cantaloupe, strawberries,

blueberries, and grapes.
2. In a small bowl, whisk together the orange juice, mint, and vanilla
extract. Pour this over the fruit and toss to evenly coat.
REFRIGERATE: Store the fruit salad in a resealable container for up
to 5 days.
TOBY’S TIP: The orange juice is used to add acid to the fruit
salad. It helps preserve the fruit to make it last longer and
prevent it from browning.
MASON JAR KEY LIME MAKES 2

SERVINGS
PARFAITS
I like to use my homemade goodies among many of my recipes.

This helps make sure I’m using all my leftovers, plus I know I
carefully selected the ingredients I use. My Homemade Granola
is a perfect example of a recipe that can be used in parfaits (like
here), over oatmeal, or tossed on a salad.
1¼ cups nonfat plain Greek yogurt, divided

Juice of 1 lime (about 2 tablespoons)
Zest of 1 lime
1 tablespoon 100% maple syrup
½ cup Homemade Granola
1. In a small bowl, whisk together the Greek yogurt, lime juice and
zest, and maple syrup.
2. In each of two Mason jars, layer 5 tablespoons of the Greek
yogurt followed by 2 tablespoons of the Homemade Granola. Repeat
for a second layer. Cover and refrigerate.
REFRIGERATE: Store the sealed jars for up to 5 days.
TOBY’S TIP: Change up the citrus flavor. Substitute the lime for
lemon or orange or get creative with lesser known varieties like
Cara Cara oranges, blood oranges, or Meyer lemons.
TO-GO SNACK BOXES MAKES 3 BOXES
PREP TIME: 5 minutes per box COOK TIME: 0 minutes
I love those bento-type boxes Starbucks now serves, but they

don’t come cheap. Luckily, I can easily whip these snack boxes
up at home and have a few stored for the week. Here are some
of my favorite combinations.
BOX 1: CHEESE AND GRAPES

1 ounce Cheddar cheese, cubed
1 cup seedless grapes
6 whole-grain crackers
VEGETARIAN
BOX 2: EGG AND CHEESE

1 hardboiled egg, sliced
1 part-skim mozzarella cheese stick
1 cucumber, thinly sliced
DAIRY-FREE
GLUTEN-FREE
VEGETARIAN
BOX 3: PEANUT BUTTER AND CELERY

2 celery stalks, cut into 3-inch sticks
1 tablespoon natural peanut butter
1 medium apple or pear, sliced
PALEO
VEGETARIAN
REFRIGERATE: Store each box in separate resealable containers
for up to 1 week. Boxes with sliced apples or pears should be eaten
within 3 days.
TOBY’S TIP: Adding a few drops of freshly squeezed lemon,

lime, or orange juice to the apples or pears after slicing helps
prevent browning. These boxes should be eaten first.
BOX 1 CHEESE AND GRAPES Per Serving: Calories: 270; Fat:

Sodium: 334mg
BOX 2 EGG AND CHEESE Per Serving: Calories: 182; Fat: 10g;
286mg
BOX 3 PEANUT BUTTER AND CELERY Per Serving Calories: 202;
Sodium: 142mg
SRIRACHA HUMMUS MAKES 1½ CUPS
Hummus is more than just a dip; it’s my condiment of choice. I

use it to spread on turkey, roast beef, chicken, and cheese
sandwiches, and on burgers and barbecue chicken and lamb. I
also dip my eggs, fries, and vegetables in it. The possibilities
are truly endless, and the spicy kick of this version adds a little
extra pizazz to the meal or snack.
1 (15-ounce) can reduced-sodium chickpeas, drained and rinsed

3 tablespoons tahini
Juice of 1½ lemons (about 3 tablespoons)
½ to 1 teaspoon sriracha
½ teaspoon salt
2 tablespoons water
In a food processor or blender, add the chickpeas, garlic, tahini,
lemon juice, desired amount of sriracha, salt, and black pepper, and
process until well combined. With the machine running, slowly
drizzle in the olive oil and water and continue processing until well
incorporated, and the hummus is creamy.
REFRIGERATE: Store the hummus in a resealable container for up
to 5 days.
TOBY’S TIP: Try different add-ins to your hummus. Substitute

the sriracha for roasted red peppers, garlic, parsley, or cilantro.
ROSEMARY BEET MAKES 4

CUPS
CHIPS
I like to cheat on my go-to Sriracha-Lime Kale Chips with these

purple-hued bad boys. The color of the beets brings with it an
array of vitamins, minerals, and phytochemicals (plant
compounds that help fight and prevent disease) that aren’t in
kale. I like to include both types of chips in my snack repertoire,
that way I can take in a wide array of important nutrients.
Cooking spray
2 pounds beets, peeled
½ teaspoon salt
spray.
2. Using a mandolin or a chef’s knife, slice the beets as thin as
possible and in uniform size. The slices should almost curl up.
3. Put the beet slices in a large bowl and drizzle them with the olive
oil, rosemary, salt, and black pepper. Toss gently to combine.
4. Place the beets in a single layer on the baking sheet. Bake until
the beets are crispy, about 15 to 20 minutes.
STORAGE: Keep the beet chips in a resealable container at room
temperature for up to 10 days.
TOBY’S TIP: The purple-red from the beets can be difficult to
get off your hands and can stain, too. I recommend wearing
food-grade plastic gloves when slicing them.
SRIRACHA-LIME KALE MAKES 3

CUPS
CHIPS
Because I am in the media, I get a ton of samples from

companies that want to introduce me to their products. When
kale chips became popular, I had the opportunity to try all kinds
of flavors. One that I loved was the combination of lime and hot
sauce. But instead of buying pricey bags, I like to make them
myself.
Cooking spray
¼ cup olive oil
1 teaspoon sriracha
Zest of 1 lime
1 teaspoon kosher salt
½ teaspoon freshly ground black pepper
1 (10-ounce) bag torn kale
cooking spray.
2. In a large bowl, whisk together the olive oil, sriracha, lime juice
and zest, salt, and black pepper.
3. Add the kale to the bowl and toss until it is well coated with the
dressing. Spread the kale in single, even layers on the baking
sheets.
4. Bake until the kale is crisp, about 10 minutes. Let cool for 10
minutes.
STORAGE: Keep the cooled kale chips in a resealable container at
TOBY’S TIP: I find buying the pre-torn bags a huge time saver.
You can find them at reasonably priced stores like Trader Joe’s
and Target. You can also buy a head of kale and tear it yourself.
Kale Pesto
SAUCES,
10 DRESSINGS &
STAPLES
Kale Pesto
Herbed Vinaigrette
Soy-Sesame Dressing
Asian Peanut Sauce
Chimichurri Sauce
Speedy Tomato Sauce
Thai Marinade
Simple Tomato Salsa
KALE PESTO MAKES ¾ CUP
I love pesto, but I don’t love the calories of traditional store-

brought brands. One cup of traditional pesto has about 1,200
calories! Why so much? It’s the oil. Each tablespoon of olive or
other oil contains 120 calories, which can rack up calories
quickly. In my pesto, the thick pesto consistency comes from
the combo of basil and kale, with only a touch of oil. The flavor
is there, but the calories are under control.
2 cups baby kale

4 cups basil leaves
1 garlic clove, chopped
½ teaspoon salt
In a food processor or blender, add the kale, basil, olive oil, garlic,
lemon juice, and salt. Purée until it forms a paste.
REFRIGERATE: Store in a resealable plastic container for up to 1
week.
TOBY’S TIP: Use this pesto over whole-grain pasta, with Baked
Turkey Meatballs, as a sauce for fish, or as a condiment for
sandwiches.
Per Serving (2 tablespoons): Calories: 96; Fat: 9g; Saturated Fat: 1g;
WHITE BALSAMIC MAKES 6

TABLESPOONS
VINAIGRETTE
White balsamic vinegar is made from white grapes, giving it a

clear color, instead of the red grapes that make the darker
balsamic vinegar. The flavor is the same, but it makes for a
prettier dressing, especially when mixed into salads stored in
Mason jars.

2 tablespoons white balsamic vinegar
½ teaspoon Dijon mustard
¼ teaspoon salt
In a small bowl, whisk together the garlic, vinegar, mustard, salt, and
black pepper. Slowly drizzle in the olive oil while whisking vigorously
to emulsify the dressing.
REFRIGERATE: Store the dressing in a resealable container for up
to 1 month.
TOBY’S TIP: If you want to make a traditional balsamic

vinaigrette, swap the white balsamic vinegar for a traditional
dark brown-red balsamic vinegar. If you are sensitive to gluten,
make sure to buy gluten-free Dijon mustard.
Per Serving (1½ tablespoons): Calories: 155; Fat: 17g; Saturated
HERBED MAKES 6
TABLESPOONS
VINAIGRETTE
When it comes to dressings, I’m a simple gal. I find many

restaurants drown salads in dressings, masking the flavor of
the delicious veggies. I want the vegetables to be the star, with
any dressing enhancing their flavors. A splash of dressing with
a mild flavor, like this vinaigrette, complements the vegetables.

2 tablespoons freshly squeezed orange juice
½ teaspoon 100% maple syrup
2 teaspoons chopped fresh parsley
1 teaspoon chopped fresh rosemary
¼ teaspoon salt
In a small bowl, whisk together the olive oil, orange juice, maple
syrup, parsley, rosemary, and salt until well combined.
to 1 week.
TOBY’S TIP: When shopping for fresh rosemary, choose the

bunch that is bright in color. To store, wrap in a damp cloth and
place in a plastic bag in the refrigerator for up to 5 days.
Per Serving (1½ tablespoons): Calories: 123; Fat: 14g; Saturated

LIGHTER BLUE CHEESE MAKES ½

CUP
DRESSING
A little bit of flavorful whole-fat cheese goes a long way as you

can see in this Greek yogurt-based dressing. The recipe only
calls for ½ ounce of blue cheese, but once you drizzle and toss
over a salad you can taste it in every tangy, delicious bite.

½ ounce crumbled blue cheese (about 1 heaping tablespoon)
1 teaspoon white balsamic vinegar
1 garlic clove, smashed
¼ teaspoon salt
In a blender or food processor, add the Greek yogurt, blue cheese,
vinegar, lemon juice, garlic, salt, and black pepper. Blend until
smooth and creamy.
to 1 week.
TOBY’S TIP: The clear color of the white balsamic vinegar

complements the light colors of the cheese and yogurt. It is
more for eye appeal than anything else.
DAIRY-FREE VEGETARIAN
SOY-SESAME MAKES ABOUT ½

CUP
DRESSING
One of my favorite combinations is steak with a soy-based

marinade. You can easily find bottled varieties, but most have
hidden amounts of added sugar. The honey in my recipe
balances the umami flavor of the soy sauce, but you only use 1
teaspoon for 6 servings. The flavor is even better than store-
bought, if I do say so myself.
2 tablespoons reduced-sodium soy sauce

2 tablespoons seasoned rice vinegar
1 teaspoon toasted sesame oil
1 teaspoon honey
⅓ cup canola oil
In a small bowl, whisk together the soy sauce, vinegar, garlic,
sesame oil, and honey. Slowly drizzle in the canola oil, while
whisking vigorously to combine.
to 2 weeks.
TOBY’S TIP: Use as a dressing or as a marinade for steak or a

fatty fish like tuna or salmon. Always throw away the extra
marinade used on raw meat and fish after use.
Per Serving (1½ tablespoons): Calories: 122; Fat: 3g; Saturated Fat:
DAIRY-FREE VEGAN
ASIAN PEANUT MAKES 1¼

CUPS
SAUCE
When I was 18 years old, I was vacationing in Mexico while

studying to get my scuba-diving certification. The night before I
was set to take the written part of the exam, I had the most
amazing chicken with peanut sauce. Ever since then, I love
peanut sauce on anything—chicken, tofu, and beef. Needless to
say, it’s a staple in my refrigerator.
½ cup light coconut milk

¾ cup creamy peanut butter
Juice of 1½ limes (about 3 tablespoons)
2 tablespoons chopped shallots
1 garlic clove, chopped
2 tablespoons water, or more if needed
In a blender or food processor add the coconut milk, peanut butter,
soy sauce, lime juice, shallots, garlic, and brown sugar. Blend until
smooth. Add the water to achieve your desired thickness.
REFRIGERATE: Store the sauce in a resealable container for up to
1 week.
TOBY’S TIP: Opt for natural peanut butter over reduced-fat

peanut butter, which has more sugar over its full-fat counterpart.
CHIMICHURRI SAUCE MAKES ¾ CUP
This green sauce is popular in Argentina and used as frequently

as ketchup is in the United States. I will grill up a lean cut of
lamb, beef, chicken, or fish and serve it with 1 to 2 tablespoons
of this sauce. It also works fabulously on poached or baked
fish. In other words, it pairs well with any protein, no matter
how it’s prepared.
1 packed cup parsley

1 shallot, cut into large chunks
¼ cup red wine vinegar
2 small garlic cloves, smashed
½ teaspoon dried oregano
¼ teaspoon ground cumin
¼ teaspoon salt
In a food processor or blender, combine the parsley, shallot, vinegar,
garlic, oregano, cumin, and salt. Pulse until the ingredients are
combined. Add the olive oil and pulse until coarsely puréed. Let sit
for 1 to 2 minutes to allow the flavors to combine.
REFRIGERATE: Store the sauce in a resealable container for up to
5 days.
TOBY’S TIP: Chimichurri is an oil-based sauce, which makes it

higher in calories. If you’re trying to lose weight, reduce portions
to 1 tablespoon per serving.
SPEEDY TOMATO MAKES 7

CUPS
SAUCE
Most store-bought tomato sauces may have additives and

preservatives you don’t want in your food. Making your own
puts you in the driver’s seat for controlling the ingredients. This
sauce is quick because it uses canned tomatoes, which should
only list “tomatoes” under the ingredients. Canned tomatoes
also have more of the antioxidant lycopene compared with their
fresh counterpart. Lycopene is associated with a lower risk of
heart disease, prostate cancer, and macular degeneration.

2 medium yellow onions, chopped
2 (28-ounce) cans crushed tomatoes
1 (6-ounce) can tomato paste
1 tablespoon dried basil
3 bay leaves
½ teaspoon dried thyme
½ teaspoon salt
1. In a medium pot over medium heat, heat the olive oil until it
shimmers. Add the onions and cook until they are translucent, about
3 minutes. Add the garlic and cook until fragrant, about 30 seconds.
2. Add the tomatoes, tomato paste, basil, oregano, bay leaves,
thyme, salt, and black pepper, and stir to combine. Bring the mixture
to a boil, then reduce the heat to medium-low. Cover the pot and
simmer the sauce until the flavors combine, about 15 minutes.
Remove the bay leaves before eating.
REFRIGERATE: Store the cooled tomato sauce in a resealable
container in the refrigerator for up to 1 week. Reheat individual
portions in the microwave for about 1 minute. A larger batch can be
reheated in a medium saucepan over medium heat for 10 to 15
minutes.
FREEZE: Stored the cooled tomato sauce in a freezer-safe
Reheat individual portions in the microwave for about 1 minute. A
larger batch can be reheated in a medium saucepan over medium
heat for 10 to 15 minutes.
TOBY’S TIP: Old or worn can openers can leave shards of the
can in the food. If you find the can opener is having a tough time
getting around the can, it’s time to invest in a new one. You don’t
have to spend a lot of money, but you do need to replace it if it’s
worn.
DAIRY-FREE VEGAN
THAI MARINADE MAKES 1⅓ CUPS
I like to be prepared with sauces and marinades that go with

everything. You’ll find this marinade used in my Thai Chicken
Stir-Fry and Thai Chicken Thighs. Besides chicken, you can
also use it on fish, turkey, beef, tofu, and pasta or potato salad.
1¼ cups light coconut milk

2 tablespoons brown sugar
Juice of 1 lime
Zest of 1 lime
1 tablespoon curry powder
1 teaspoon ground coriander
1 teaspoon minced fresh ginger
¼ teaspoon salt
In a large bowl, whisk together the coconut milk, soy sauce, brown
sugar, lime juice and zest, curry powder, coriander, garlic, ginger,
salt, and black pepper until the sugar has dissolved.
REFRIGERATE: Store the marinade in a resealable container for up
to 1 week.
TOBY’S TIP: Looking to swap out the brown sugar? Sweetness

is needed to complement the umami flavor from the soy sauce.
You can use 1⅛ tablespoons of agave instead.
Per Serving (⅓ cup): Calories: 78; Fat: 4g; Saturated Fat: 4g;
AVOCADO LIME MAKES ¾

CUP
MAYONNAISE
One cup of regular mayonnaise has a whopping 1,600 calories,

much of which is artery-clogging saturated fat. Instead, you can
make a saturated fat–free condiment out of heart-healthy
avocados. This delicious fruit (yes, avocado is a fruit) is packed
with 20 vitamins, minerals, and unsaturated fat. It’s the perfect
solution for sandwiches or for topping fish or chicken.
1 ripe avocado
Zest of 1 lime
¼ teaspoon salt
2 tablespoons water (optional)
In a food processor or blender, add the avocado, olive oil, lime juice
and zest, and salt. Blend until smooth, adding the water, if needed,
to make a creamy texture.
REFRIGERATE: Store the mayonnaise in a resealable container for
up to 1 week.
TOBY’S TIP: To speed the ripening of your firm avocado, place

it and an apple or a banana in a brown paper bag for several
days. The ethylene gas emitted from the fruit will speed up the
ripening process.
GREEN OLIVE MAKES 1½

CUPS
TAPENADE
This thick paste originates from France’s Provence region. Use

it as a condiment for sandwiches, as a dip for vegetable
crudités, or spooned over fish, meat, or chicken. It’s great to
serve at parties or take to a summer barbecue.
1 (6-ounce) can pitted green olives

1 cup parsley, coarsely chopped
¼ cup drained capers
Juice of 2 lemons (about ¼ cup)
In a food processor or blender, add the olives, parsley, olive oil,
capers, lemon juice, and black pepper. Pulse until mixture is coarsely
puréed. Let the mixture sit for 1 to 2 minutes to allow the flavors to
combine.
REFRIGERATE: Store the tapenade in a resealable container for up
to 5 days.
TOBY’S TIP: Want to make a more authentic version of

tapenade? Add 1 to 2 canned anchovies.

SIMPLE TOMATO MAKES 3

CUPS
SALSA
It’s easy to buy jarred salsa, but I love to make my own so I can
play with the ingredients. If I want a spicier version, I add more
jalapeños. If I want a “fancier” version, I’ll add finely diced
avocado. This is the best way I can control the ingredients and
minimize my intake of additives. Plus, the flavors of fresh salsa
blow jarred salsa out of the water every time.
1 pound plum tomatoes, chopped

½ green bell pepper, chopped
½ onion, chopped (about ½ cup)
½ jalapeño, seeded and chopped
¼ cup chopped cilantro
¼ teaspoon salt
In a medium bowl, combine the tomatoes, bell pepper, onion,
jalapeño, and cilantro. Add the lime juice, olive oil, salt, and black
pepper, and mix to evenly coat.
REFRIGERATE: Store the salsa in the resealable container for up to
1 week.
TOBY’S TIP: Plum tomatoes are oblong in shape and do not

have many seeds. They are easier to use for chopped salads,
salsas, and other dishes where you don’t want it to get too
watery or have many seeds. If you use regular tomatoes, I
recommend you scoop out the seeds and pulp before chopping
them.
Conversion Tables
Volume Equivalents (Liquid)
US STANDARD US STANDARD (OUNCES) METRIC (APPROXIMATE)
2 TABLESPOONS 1 FL. OZ. 30 ML
¼ CUP 2 FL. OZ. 60 ML
½ CUP 4 FL. OZ. 120 ML
1 CUP 8 FL. OZ. 240 ML
1½ CUPS 12 FL. OZ. 355 ML
2 CUPS OR 1 PINT 16 FL. OZ. 475 ML
4 CUPS OR 1 QUART 32 FL. OZ. 1L
1 GALLON 128 FL. OZ. 4L
Volume Equivalents (Dry)
US STANDARD METRIC (APPROXIMATE)
⅛ TEASPOON 0.5 ML
¼ TEASPOON 1 ML
½ TEASPOON 2 ML
¾ TEASPOON 4 ML
1 TEASPOON 5 ML
1 TABLESPOON 15 ML
¼ CUP 59 ML
⅓ CUP 79 ML
½ CUP 118 ML
⅔ CUP 156 ML
¾ CUP 177 ML
1 CUP 235 ML
2 CUPS OR 1 PINT 475 ML
3 CUPS 700 ML
4 CUPS OR 1 QUART 1L
½ GALLON 2L
1 GALLON 4L
Oven Temperatures
FAHRENHEIT (F) CELSIUS (C) (APPROXIMATE)
250°F 120°C
300°F 150°C
325°F 165°C
350°F 180°C
375°F 190°C
400°F 200°C
425°F 220°C
450°F 230°C
Weight Equivalents
US STANDARD METRIC (APPROXIMATE)
½ OUNCE 15 GRAMS
1 OUNCE 30 GRAMS
2 OUNCES 60 GRAMS
4 OUNCES 115 GRAMS
8 OUNCES 225 GRAMS
12 OUNCES 340 GRAMS
16 OUNCES OR 1 POUND 455 GRAMS
Acknowledgments
There are many people I want to thank for making this cookbook
possible. Thank you to my parents for always supporting me. My
dad, Henry Oksman, always taught me that anything is possible if
you put your mind to it. I have found this advice true every time I
achieve a milestone in my life. My mother, Zipporah Oksman,
showed me what it is to truly be passionate for food and cooking.
The bond we share in becoming registered dietitians (RDs) together
will be cherished forever.
A huge thank you to my literary agents Sally Ekus and Jaimee
Constantine from The Lisa Ekus Group for your support and
kindness throughout this process. Many thanks to my editors Andrew
Yackira and Elizabeth Castoria from Callisto Media for bringing this
project to life and being an absolute pleasure to work with.
I am overwhelmed and flattered by the dedication and hard work
that each member of my team put into this cookbook. Thank you Gail
Watson, MS; Gena Seraita, RD, CDN; Mary Opfer, MS, RD, CDN;
Alicia Slusarek, RDN; and Tyler Brown, RYT 200. A big thank you to
my assistant Cristiane Camargo for helping me with anything and
everything that needed to get done.
Lastly, thank you to my wonderful, amazing children, Schoen,
Ellena, and Micah, for your honest taste-testing feedback and for
bearing with me through my insane schedule. You are the forces that
drive everything I do, and you have taught me the true meaning of
life and love.

The Healthy Meal Prep Cookbook_ - Toby Amidor

Uploaded by

Document Informationclick to expand document information

Document Informationclick to expand document information

Copyright:

Available Formats

The Healthy Meal Prep Cookbook_ - Toby Amidor

Uploaded by

Document Information

Copyright

Available Formats

Share this document

Share or Embed Document

Sharing Options

Did you find this document useful?

Is this content inappropriate?

Copyright:

Available Formats

The Healthy Meal Prep Cookbook_ - Toby Amidor

Uploaded by

Copyright:

Available Formats

Copyright © 2017 by Toby Amidor

No part of this publication may be reproduced, stored in a retrieval system or

Thank you for bringing laughter, happiness, and

1 MEAL PREP 101

4 GRAINS & BEANS

5 SALADS & VEGETABLES

10 SAUCES, DRESSINGS &

LOW- AND NONFAT DAIRY

Although there is much hype about coconut oil, it is still

Healthy Meal Prep Principles

SIMPLE MEALS FIRST, VARIETY SECOND

VEGETABLES AND SALADS

EASY RECIPES WITH INGREDIENTS YOU ALWAYS HAVE

FOODS THAT DO NOT FREEZE

• Certain raw vegetables (such as cabbage, celery, watercress,

Meal Prep Sunday

Go shopping: Once you select and organize your meals, create a

Store ingredients: If you go shopping on a day or two before your meal

Cook ingredients: Another step in meal prep is cooking the separate

The Art of Storage

ORGANIZE YOUR REFRIGERATOR, FREEZER, AND PANTRY

I recommend organizing your refrigerator at least weekly. Clean any spills

REFRIGERATOR AND FREEZER BASICS

THAWING AND REHEATING

How to Thaw Safely

FREEZER STAPLES FOR YOUR

Steaks: beef, pork,

Chops: beef, pork,

Roasts: beef, pork,

Soups and stews

Beef, lamb, pork, or

*Chart based on FoodSafety.gov

About the Meal Plans and Recipes

MEAL PREPPING IS A GREAT STRATEGY to

CLEAN EATING PANTRY

CLEAN EATING MEAL PLAN # 1

RECIPE 2: TART CHERRY–ALMOND BREAKFAST

RECIPE 3: BLACKBERRY-LEMON OVERNIGHT OATS

RECIPE 4: GRILLED ASIAN STEAK SALAD

RECIPE 5: SOY-SESAME DRESSING

RECIPE 6: ROASTED TROUT WITH GREEN OLIVE

RECIPE 7: GREEN OLIVE TAPENADE

RECIPE 8: HONEY RICOTTA WITH STRAWBERRIES

RECIPE 9: HOMEMADE TRAIL MIX

RECIPE 10: WHITE CHICKEN CHILI AND SPINACH

Clean Eating Meal Plan # 1

Clean Eating Meal Plan # 1

MEAL PREP DAY

CLEAN EATING MEAL PLAN # 2

RECIPE 2: EASY TRICOLORED PEPPER STEAK

RECIPE 3: FRUIT SALAD WITH MINT

RECIPE 4: HAWAIIAN CHICKEN SKEWERS

RECIPE 5: CHOCOLATE ENERGY BALLS

RECIPE 6: WHITE BALSAMIC VINAIGRETTE

RECIPE 7: WHOLE-GRAIN PANCAKES WITH SPICED

RECIPE 8: LIGHTER PANZANELLA SALAD

RECIPE 9: ZIPPY’S SHAKSHUKA

Clean Eating Meal Plan # 2