Vanilla Cinnamon Protein Oatmeal

TOTAL TIME 15 minutes | SERVES 1| NUTRITION  329 Calories | 5g Fat | 49g Carbs | 26g Protein

INGREDIENTS

• ½ cup rolled oats
• ½ banana, sliced
• Pinch of sea salt
• ½ Tsp cinnamon
• ½ Tsp vanilla
• 1 cup water
• 1 scoop vanilla protein powder

DIRECTIONS

1. Add oats, banana slices, sea salt, cinnamon, vanilla, and water to a pot and stir.
2. Heat over medium-high heat for 8-10 minutes, or until the oatmeal has a thick and fluffy appearance. Stir the oats while cooking to ensure the banana is melted into the oats. 
3. Remove oats from the stovetop and stir in the protein powder. If the oats get too thick from adding the protein powder, add more water to achieve your desired consistency. 
4. Transfer oats to a bowl and enjoy!

DESCRIPTION

This protein-packed oatmeal is a wonderful breakfast option! You can also add whatever toppings you’d like, such as fresh fruit, coconut flakes, or your favorite nuts and seeds!

Ginger Salmon & Broccoli

TOTAL TIME 25 minutes | SERVES 4| NUTRITION  539 Calories |15g Fat | 60g Carbs | 39g Protein

INGREDIENTS

• 1 ½ tbsp toasted dark sesame oil
• 1 ½ tbsp reduced-sodium tamari sauce
• 1 ½ tbsp rice vinegar
• 1 tbsp grated fresh ginger
• ¼ Tsp salt, divided
• 8 cups large broccoli florets with 2-inch stalks attached (about 1 pound)
• 1 tbsp molasses
• 1 ¼ pounds wild salmon, cut into 4 portions
• 2 teaspoons toasted sesame seeds
• 1 cup brown or white rice

DIRECTIONS

1. Preheat oven to 425 degrees Fahrenheit and coat rimmed baking sheet with cooking spray.
2. Whisk oil, tamari, vinegar, ginger, and 1/8 tsp salt in a large bowl. Add broccoli and toss to marinate. Transfer to the prepared pan using tongs or a slotted spoon, leaving as much marinade as possible in the bowl. Whisk molasses into the remaining marinade.
3. Roast broccoli for 5 minutes. Move to one side of pan and place salmon on other side. Season salmon with remaining 1/8 tsp salt and brush with molasses glaze. 
4. Roast until salmon is cooked through, about 10 minutes. Sprinkle with sesame seeds.
5. Serve over brown or white rice and enjoy! 

DESCRIPTION

This dish incorporates all healthful food groups needed for a healthy meal: healthy fats, protein, starch, and a vegetable! This recipe uses the same sauce for glazing both the broccoli and the salmon to make preparation quick and easy.

Chicken & Zucchini Casserole

TOTAL TIME 1hr 25min | SERVES 8 | NUTRITION 419 calories | 19g Fat | 23g Carbs | 38g Protein

INGREDIENTS

• 3 tbsp butter, divided
• 2 lbs boneless, skinless chicken breast, cut into 1-inch pieces
• 2 large zucchini, cut into ½ inch pieces
• 1 large red bell pepper, chopped
• ⅓ cup all-purpose flour
• 1 cup no-salt-added chicken broth
• 1 cup whole milk
• 3 oz. reduced-fat cream cheese
• 1 ¼ cups shredded part-skim mozzarella cheese, divided
• ¾ Tsp ground pepper
• ½ Tsp salt
• 8 slices whole grain bread, toasted

DIRECTIONS

1. Preheat oven to 400 degrees F. Melt 1 tbsp butter in large skillet over medium-high heat. Add chicken to pan, cook, stir occasionally, until well browned, about 8 minutes. 
2. Transfer chicken to a medium bowl. Add zucchini and bell pepper to the pan, cook, stir occasionally until vegetables start to soften, then transfer zucchini mixture to the bowl with the chicken.
3. Add remaining 2 tbsp of butter to the pan. Stir in flour, cook, stir constantly, until the flour starts to brown, about 1 minute.
4. Add broth and milk, bring to a boil, and whisk often. Remove from heat and add cream cheese and ¾ cup mozzarella. Stir until melted. 
5. Stir in pepper and salt. Drain liquid from chicken and vegetable mixture, then stir chicken and vegetables into cheese sauce. Transfer to 2-quart baking dish. 
6. Place dish on foil lined baking sheet and sprinkle casserole with remaining 1/2 cup cheese.
7. Bake until top is browned and edges are bubbly. About 20-25 minutes. Let stand for 10 minutes before serving.
8. Serve with one slice of garlic bread and enjoy!

DESCRIPTION

This dinner casserole is a great way to incorporate vegetables and protein into your evening. Both bell peppers and zucchini are high in vitamin C, antioxidants, and fiber. 

Peanut Butter Chocolate Chip Protein Bars

TOTAL TIME 1hr 10min| SERVES 6| NUTRITION  294 Calories | 16g Fat | 32g Carbs | 12g Protein

INGREDIENTS

• ¼ cup vanilla protein powder
• 1 cup oat flour
• ½ cup creamy natural peanut butter, or almond butter
• ¼ cup honey, maple syrup, or a zero sugar alternative
• 1 tbsp melted coconut oil, plus more if needed
• 1 Tsp vanilla
• 2-4 tbsp chocolate chips

DIRECTIONS

1. Line a loaf pan with parchment paper. Set aside.
2. Combine protein powder and oat flour. Add in peanut butter, honey, vanilla, and coconut oil. If the dough is thick, combine the dough with your hands. If the dough is dry, add more melted coconut oil or water, 1 teaspoon at a time.
3. Mix in chocolate chips with a spoon.
4. Press dough into a lined loaf pan and press chocolate chips in with your hands to add more chocolate chips on top.
5. Let bars chill in the fridge for at least one hour before cutting. 

DESCRIPTION

These protein bars are a sweet snack to prep for the week. They’re easy to make and only take 10 minutes to prepare!