Easy Meals

1. Protein-Packed  Breakfast Burritos

Ingredients

  • 8 large eggs
  • 2 tablespoons (30 ml) 2% milk
  • 1 tablespoon (15 ml) olive oil
  • 1 tablespoon (15 ml) minced garlic
  • 1 red bell pepper, minced
  • 1/2 red onion, minced
  • 4 slices thick-cut bacon, cooked until crispy
  • Salt and pepper
  • 4 multigrain flatbreads
  • 1/2 cup (60 grams) shredded Mexican blend cheese 

Directions

  1. In a large bowl, whisk eggs and milk. Set aside.
  2. Heat olive oil and garlic in a medium skillet set over medium-high heat.
  3. Add red pepper and onion, and sauté 3–5 minutes, or until onions begin to turn translucent. Add eggs, reduce heat to medium and cook another  3–5 minutes, or until eggs are set.
  4. Place 1/4 of the egg mixture and a piece of bacon on top of each flatbread. Sprinkle with cheese. Enjoy immediately, or wrap tightly in plastic wrap or foil to take on the go. 

Nutrition Facts

Serves: 4 | Serving Size: 1/4 recipe Per serving: Calories: 371; Total Fat: 22g; Saturated Fat: 7g; Monounsaturated Fat: 4g; Cholesterol: 391mg; Sodium: 565mg; Carbohydrate: 21g; Dietary Fiber: 9g; Sugar: 3g; Protein: 27g Nutrition Bonus: Potassium: 184mg; Iron: 10%; Vitamin A: 33%; Vitamin C: 66%; Calcium: 15% 



2. Chicken and Avocado Zucchini-Noodle Bowl

Ingredients

  • 1/2 cup (120ml) 0% Greek yogurt
  • 1 tablespoon olive oil
  • 1 tablespoon honey
  • 1 tablespoon fresh lemon juice
  • 1 teaspoon wasabi paste
  • 1/2 teaspoon salt
  • 4 cups (100g) baby spinach, coarsely chopped
  • 1 pound (450g) zucchini noodles, from 2 medium zucchinis
  • 1 pound (450g) cooked chicken breasts, about 3 cups, cubed
  • 16 grape tomatoes, halved
  • 1 medium avocado, pitted and sliced

Directions

  1. In a cup, stir the yogurt, olive oil, honey, lemon juice, wasabi and salt. Reserve.
  2. In each of four wide bowls, spread a cup of spinach, a heaping cup of zucchini noodles and top with 1/4 of the chicken, 4 halved grape tomatoes and 1/4 of the avocado. Drizzle with 2 heaping tablespoons of the yogurt mixture and serve

Nutrition Facts

Serves: 4 | Serving Size: about 3 cups/720ml Nutrition (per serving): Calories: 261; Total Fat: 9g; Saturated Fat: 1g; Monounsaturated Fat: 6g; Cholesterol: 67mg; Sodium: 407mg; Carbohydrate: 15g; Dietary Fiber: 3g; Sugar: 6g; Protein: 29g



3. Smashed Avocado with Smoked Salmon and Red Onion

Ingredients

  • 1/3 avocado (50g), smashed
  • 3 ounces (84g) smoked salmon
  • 2 slices red onion
  • 1 slice whole-grain toast

Directions

  1. Spread avocado on toast. Top with salmon and red onions.

Nutrition Facts

Nutrition (per serving): Calories: 281; Total Fat: 12g; Saturated Fat: 2g; Monounsaturated Fat: 6g; Cholesterol: 20mg; Sodium: 171mg; Carbohydrate: 23g; Dietary Fiber: 6g; Sugar: 4g; Protein: 21g



4. Smashed Avocado with Tomato, Mozzarella and Basil

Ingredients

  • 1/3 avocado (50g), smashed
  • 2 slices tomato
  • 2 ounces (56g) fresh mozzarella cheese, sliced
  • 1 slice whole-grain toast
  • Fresh basil, chopped

Directions

  1. Spread avocado on toast. Top with cheese and tomatoes and sprinkle with chopped basil. 

Nutrition Facts

Nutrition (per serving): Calories: 224; Total Fat: 24g; Saturated Fat: 10g; Monounsaturated Fat: 8g; Cholesterol: 38mg; Sodium: 136mg; Carbohydrate: 26g; Dietary Fiber: 10g; Sugar: 5g; Protein: 23g



5. Sliced Avocado with Hummus and Black Pepper

Ingredients

  • 1/3 avocado (50g), sliced
  • 2 tablespoons hummus
  • Dash of ground black pepper
  • 1 slice whole-grain toast

Directions

  1. Spread hummus on toast and top with sliced avocado and a sprinkle of black pepper.

Nutrition Facts

Nutrition (per serving): Calories: 248; Total Fat: 13g; Saturated Fat: 2g; Monounsaturated Fat: 5g; Cholesterol: 0mg; Sodium: 265mg; Carbohydrate: 26g; Dietary Fiber: 8g; Sugar: 4g; Protein: 7g



6. Smashed Avocado with Fried Egg and Salsa

Ingredients

  • 1/3 avocado (50g), smashed
  • 1 egg, fried
  • 1 tablespoon salsa
  • 1 slice whole-grain toast

Directions

  1. Spread avocado on toast and top with fried egg and salsa. 

Nutrition Facts

Nutrition (per serving): Calories: 257; Total Fat: 13g; Saturated Fat: 3g; Monounsaturated Fat: 6g; Cholesterol: 186mg; Sodium: 360mg; Carbohydrate: 24g; Dietary Fiber: 6g; Sugar: 4g; Protein: 12g



7. Smashed Avocado with Arugula, Feta and Lemon

Ingredients

  • 1/3 avocado (50g), smashed
  • 1 ounce (28g) crumbled feta
  • 1/2 cup (10g) arugula
  • 1 wedge lemon
  • 1 slice whole-grain toast

Directions

  1. Spread avocado on toast. Top with feta and arugula and squeeze lemon wedge over the top.

Nutrition Facts

Nutrition (per serving): Calories: 223; Total Fat: 9g; Saturated Fat: 1g; Monounsaturated Fat: 5g; Cholesterol: 5mg; Sodium: 266mg; Carbohydrate: 25g; Dietary Fiber: 7g; Sugar: 4g; Protein: 13g



8. One-Pan Chicken with Green Beans and Tomatoes

Ingredients

  • 1 1/2 pounds (750g) skinless chicken thighs
  • 1 tablespoon olive oil
  • 1/2 cup (120ml) chicken broth
  • 2 tablespoons balsamic vinegar
  • 1 pound (150g) green beans
  • 1 pint (300g) cherry tomatoes, halved
  • Salt and pepper, to taste

Directions

  1. In a large saucepan, brown chicken thighs in olive oil over medium-high heat.
  2. Add chicken broth and balsamic vinegar. Cover and reduce heat, simmering for 10 minutes.
  3. Add green beans and cherry tomatoes. Cover, cooking 3–4 minutes more or until green beans are tender and chicken is cooked through.
  4. Season with salt and pepper and serve.

Nutrition Facts

Serves: 4 | Serving Size: 1/4 recipe Nutrition (per serving): Calories: 291; Total Fat: 11g; Saturated Fat: 2g; Monounsaturated Fat: 3g; Cholesterol: 143mg; Sodium: 168mg; Carbohydrate: 13g; Dietary Fiber: 4g; Sugar: 8g; Protein: 36g



9. Creamy Mac n Cheese with Chicken and Baby Kale

Ingredients

  • 12 teaspoons olive oil
  • 1 1 pound (454g) boneless, skinless chicken breast, cut into bite-size strips
  • 1/2 cup 1/2 teaspoon salt
  • 1/2 teaspoon pepper
  • 1 small onion, finely chopped
  • 2 cups (473g) low-sodium chicken broth
  • 1 cup (237g) 2% milk
  • 1 10-ounce (284g) package frozen butternut squash
  • 2 teaspoons dry mustard
  • 1 bay leaf
  • 2 1/4 cups (284g) whole-wheat elbow macaroni
  • 3 cups (85g) baby kale
  • 1 1/4 cups (113g) sharp cheddar cheese
  • 2 tablespoons nutritional yeast

Directions

  1. Heat the oil in a large saucepan or skillet set over medium heat.
  2. When the pan is hot, add the chicken. Season with the salt and pepper and cook without stirring for 2 minutes.
  3. Add the onions, stir and continue to cook until the chicken is no longer pink in the center, 3 minutes.
  4. Transfer to a bowl and cover.
  5. Add the broth, milk, squash, mustard and bay leaf to the saucepan and bring to a boil over medium-high heat.
  6. Mash the squash with a potato masher until mostly smooth. Add the pasta and stir to combine.
  7. Cover, reduce heat to low, and cook for 6 minutes, stirring once.
  8. Fold in the chicken-onion mixture and kale with a rubber spatula, cover and cook until the kale has wilted, 2 minutes.
  9. Remove the pan from the heat and stir the cheese and nutritional yeast into the pasta. Serve immediately.

Nutrition Facts

Serves: 6 | Serving Size: 1 cup Nutrition (per serving): Calories: 317; Total Fat: 8g; Saturated Fat: 5g; Monounsaturated Fat: 0g; Cholesterol: 64mg; Sodium: 408mg; Carbohydrate: 28g; Dietary Fiber: 6g; Sugar: 6g; Protein: 30g



10. Quick and Easy Egg Sandwich

Ingredients

  • 4 large eggs
  • 4 whole wheat English muffins
  • 1 medium avocado, sliced into 8 wedges
  • 4 slices cheddar cheese

Directions

  1. Preheat oven to 350 degrees F, and use cooking oil to lightly grease 4 wells in a muffin tin.
  2. Crack 1 egg into each muffin cup. Bake the eggs for 15-20 minutes.
  3. While the eggs are cooling, slice the English muffins in half. Toast them in a toaster oven. If you don’t have a toaster oven, toast muffins in a non-stick pan over medium heat until both sides are crispy. Set muffins aside.
  4. Build your sandwich by topping one slice of English muffin with 1 egg, 2 avocado wedges and 1 slice of cheese.
  5. Place top on English muffin. If you prefer, you can warm the sandwich in the microwave for 20 seconds to melt the cheese.

Nutrition Facts

Serves: 4 | Serving Size: 1 sandwich Nutrition (per serving): Calories: 369; Total Fat: 21g; Saturated Fat: 8g; Monounsaturated Fat: 8g; Cholesterol: 241mg; Sodium: 464mg; Carbohydrate: 27g; Dietary Fiber: 6g; Sugar: 3g; Protein: 18g Nutrition Bonus: Potassium: 282mg; Iron: 19%; Vitamin A: 10%; Vitamin C: 5%; Calcium: 31%

Energizing Tips (optional)

  • Add 2 slices of low-sodium turkey breast deli meat to up protein and flavor. (Per serving: Calories: 416; Fat: 22g; Carbohydrate: 28g; Dietary Fiber: 6g; Sugar: 4g; Protein: 28g)
  • Add a 1/4 cup (59 ml) spinach and 2 slices of tomatoes to get your veggies in early. (Per serving: Calories: 372; Fat: 21g; Carbohydrate: 28g; Dietary Fiber: 6g; Sugar: 4g; Protein: 19g)