High Protein Mango and Tahini Overnight Oats

Prep Time: 20 mins

Chill Time: Overnight

Servings: 4

Nutrition:

• 420 Calories
• 16 g Fat
• 56 g Carbohydrate
• 15 g Protein

Ingredients:

• 1½ cups refrigerated unsweetened coconut milk
• ¾ cup nonfat plain strained (greek-style) yogurt
• ¼ cup tahini
• 2 tablespoons pure maple syrup
• 1 tablespoon vanilla extract
• 2½ cups thawed frozen or fresh mango chunks, divided
• 2 cups old-fashioned rolled oats
• 2 tablespoons hemp seeds
• 1 tablespoon toasted sesame seeds

 Directions:

1. Combine 1½ cups coconut milk, ¾ cup yogurt, ¼ cup tahini, 2 tablespoons maple syrup, 1 tablespoon vanilla and 1 cup mango in a blender; process until smooth, about 2 minutes. Transfer to a medium bowl.
2. Add 2 cups oats and 2 tablespoons hemp seeds to the mango mixture; whisk until well combined. Cover and refrigerate for 8 hours.
3. Spoon ½ cup oat mixture into each of 4 (8-ounce) jars; top each with ¼ cup mango. Spoon ¼ cup oat mixture over the mango in each jar. Top the jars evenly with the remaining ½ cup mango. Sprinkle with 1 tablespoon sesame seeds and garnish with hemp seeds, if desired, before serving.

Summary: These overnight oats are a refreshing, easy to prep breakfast perfect for summer mornings. The creamy blend of tropical mango, nutty tahini, and hearty oats delivers a balance of protein, healthy fats, and energizing carbs to keep you fueled. Chilled overnight, it’s a cool, satisfying way to start the day when the weather is warm.

Baked Feta & Tomato Chickpeas

Prep Time: 5 mins

Cook Time: 20 mins

Total Time: 25 mins

Servings: 4

Nutrition:

• 530 Calories
• 28 g Fat
• 53 g Carbohydrate
• 20 g Protein

Ingredients:

• 2 (15-ounce) cans no-salt-added chickpeas, rinsed
• 3 cups multicolored cherry tomatoes
• 1/4 cup extra-virgin olive oil
• 2 teaspoons fresh rosemary leaves
• 2 teaspoons red-wine vinegar
• 2 teaspoons garlic paste
• 1/2 teaspoon ground pepper
• 6 oz block feta cheese in brine, drained
• 1 tablespoon fresh basil leaves
• 2 (6-inch) whole-wheat pita rounds, split and warmed

Directions:

1. Preheat the oven to 425º.
2. In a 9-by-13 baking sheet, combine tomatoes, chickpeas, rosemary, olive oil, vinegar, garlic paste, and pepper then mix until well-coated.
3. Place the block of feta in the center of the baking sheet.
4. Bake for 20 minutes or until tomatoes have split open.
5. Optional: Mix the tomatoes and the chickpeas until creamy consistency.
6. Optional: Serve with pita.

Summary: This vibrant meal is sesame and nut-free, vegetarian, high-fiber, egg-free and packed with healthy fats making it the perfect quick and easy midday meal that will keep you satisfied.

Chicken and Spinach Skillet Pasta

Prep Time: 5 mins

Cook Time: 20 mins

Total Time: 25 mins

Servings: 4

Nutrition:

• 515 Calories
• 27 g Fat
• 25 g Carbohydrate
• 33 g Protein

Ingredients:

• 8 ounces penne pasta
• 2 tablespoons extra-virgin olive oil
• 1 pound boneless, skinless chicken breast or thighs, cut
• ¾ teaspoon salt
• ¼ teaspoon ground pepper
• 4 cloves garlic, minced
• 1 cup dry white wine
• 2 teaspoons lemon zest
• ¼ cup lemon juice
• ⅓ cup unsalted butter, cubed
• 4 tablespoons grated parmesan cheese, divided
• 10 cups chopped fresh spinach

Directions:

1. Bring water to a boil and add pasta (set aside ½ cup of pasta water when done).
2. Heat a large skillet to medium-heat and add chicken, salt, and pepper. Cook for 5 – 7 minutes then add garlic and stir until you can smell the garlic.
3. Bring heat down to a simmer then stir in wine, lemon zest and juice.
4. Add butter and 1 tablespoon parmesan, stir until creamy consistency.
5. Add leftover pasta water and stir for about 2 minutes to allow sauce to thicken.
6. Add spinach and pasta and stir until the spinach is wilted, about 5 minutes.
7. Serve and top with remaining parmesan.

Summary: This quick and easy high-protein meal is anti-inflammatory, Mediterranean diet approved, and soy and nut-free. The pasta and spinach provide fiber, antioxidants and vitamins our body needs to stay healthy. Try this meal and enjoy it on a warm spring night.

Turkey & Cucumber Pinwheels

Prep Time: 15 mins

Total Time: 15 mins

Servings: 2

Nutrition:

• 340 Calories
• 12 g Fat
• 42 g Carbohydrate
• 16 g Protein

Ingredients:

• 2 ounces reduced-fat cream cheese (about ¼ cup), softened
• 1 tablespoon finely chopped fresh dill
• ¼ teaspoon ground pepper
• ¼ teaspoon garlic powder
• ¼ teaspoon onion powder
• 2 (6-inch) whole wheat wraps
• 1 small Persian cucumber, thinly sliced (about 1 cup)
• 2 ounces thin deli turkey slices (about 4 slices)

Directions:

1. Combine softened cream cheese, 1 tablespoon fresh dill (or 1 teaspoon dried dill) and ¼ teaspoon pepper, garlic powder and onion powder in a small bowl; stir until smooth.
2. Spread the mixture onto 2 wraps (about 2 tablespoons each).
3. Top with cucumber slices and 2 ounces turkey slices. Roll up the wraps tightly; cut each wrap crosswise into 6 (1-inch) slices.

Summary: This snack is a light and refreshing recipe that comes together in just 15 minutes which is perfect for summer lunches or snacks. The creamy dill spread pairs with crisp cucumber and lean turkey for a cool, protein-packed bite. Easy to roll up and slice, they’re great for picnics, poolside snacks, or quick no-cook snacks on hot days.