Triple Berry Protein Smoothie Bowl

Total Time: 5 minutes

Nutrition (Serving Size: 1 Bowl) 210 Calories | 2 g Fat | 22 g Carbs | 25 g Protein

Ingredients

• ½ scoop (or about 15 g of powder) vanilla protein powder
• 1/2 cup non-fat plain Greek yogurt
• 1 cup frozen mixed berries (strawberries, blueberries, raspberries)
• 1/4 cup unsweetened almond milk (use less for a thicker bowl)
• 1/2 tbsp chia seeds (optional, for extra fiber and omega-3s)

Directions

1. Combine the frozen berries, Greek yogurt, protein powder, chia seeds (if using), and almond milk in a high-speed blender.
2. Blend on low, gradually increasing the speed. Use a tamper or stop to scrape down the sides of the blender to ensure everything is incorporated. Blend until a thick, smooth, sorbet-like consistency is achieved. Add a splash of milk only if necessary to get the blender moving.
3. Pour the thick smoothie mixture into a bowl.
4. Get creative and arrange your favorite healthy toppings on top.
5. Serve immediately and enjoy with a spoon

Summary

This Triple Berry Protein Smoothie Bowl is a vibrant and refreshing way to fuel your morning. It delivers a powerful 25 g protein punch to support muscle recovery and keep you feeling full, all for just over 200 calories. Packed with antioxidants from the berries and creamy goodness from the Greek yogurt, this nutrient-dense bowl is as beautiful as it is delicious. It’s the perfect quick, no-cook breakfast for a warm day or a post-workout treat that feels like an indulgence.

Roasted Sweet Potato & Kale Salad with Chicken & Cranberry-Orange Vinaigrette

PREP TIME 15 minutes  | COOK TIME 20 minutes | SERVING 1

NUTRITION 460  Calories | 15 g Fat | 40 g Carbs | 42 g Protein

INGREDIENTS

• Salad 1 large sweet potato, peeled and cubed
• 1 tbsp olive oil
• ¼ tsp smoked paprika
• 1 large bunch of kale, stems removed and chopped
• ½ cup cooked quinoa
• ⅓ cup pecans, toasted and roughly chopped
• ¼ cup dried cranberries
• ¼ cup crumbled feta cheese (optional)
• 4 oz cooked rotisserie chicken, shredded

DIRECTIONS

1. Preheat the oven to 400 F. Toss the cubed sweet potato with 1 tbsp of olive oil and smoked paprika on a baking sheet. Season with salt and pepper. Roast for 20 minutes, or until tender and slightly caramelized.
2. In a large bowl, add the chopped kale. Gently massage the kale with your hands for 2 – 3 minutes to make it more tender and less bitter.
3. In a small bowl, whisk together all the ingredients for the cranberry-orange vinaigrette until well combined.
4. Add the shredded rotisserie chicken, cooked quinoa, toasted pecans, and dried cranberries to the massage kale.
5. Once the sweet potatoes are done, let them cool for a few minutes before adding them to the salad bowl. Add feta cheese, if using. Pour the vinaigrette over the salad and toss everything together until evenly coated. Serve immediately.

Summary

This Roasted Sweet Potato and Kale Salad with Cranberry-Orange Vinaigrette is a vibrant and nutritious lunch that captures the flavors of November. The star of the show is the sweet and savory roasted sweet potato, which pairs perfectly with the slightly bitter kale. The cranberry-orange vinaigrette adds a zesty, festive touch, while the pecans and dried cranberries provide a satisfying crunch and chewiness. This salad is hearty enough to be a standalone meal and is packed with fiber, vitamins, and protein. It’s also an excellent option for meal prepping—just keep the vinaigrette separate until you’re ready to eat!

Sheet Pan Maple-Glazed Chicken & Root Vegetables

Prep Time: 10 minutes | Cook Time: 30 – 35 minutes | Total Time: 40 – 45 minutes

Nutrition (Serving Size: 4) 380 Calories | 15 g Fat | 30 g Carbs | 35 g Protein

Ingredients

• 5 lbs chicken tenderloins or boneless, skinless chicken breasts, cut into 1-inch chunks
• 1 large sweet potato, peeled and cubed
• 2 carrots, peeled and sliced
• 1 parsnip, peeled and sliced
• 1 red onion, cut into wedges
• 2 tablespoons olive oil
• 2 tablespoons maple syrup
• 1 tablespoon Dijon mustard
• 1 teaspoon dried thyme
• ½ teaspoon paprika
• Salt and black pepper to taste

Directions

1. Preheat your oven to 400°F (200°C). On a large baking sheet, spread the cubed sweet potato, sliced carrots, parsnips, and red onion wedges.
2.  Drizzle with 1 tablespoon of olive oil and season with salt, pepper, and thyme. Toss to coat and arrange in an even layer. Roast the vegetables for 15 minutes.
3. While the vegetables are roasting, whisk together the remaining 1 tablespoon of olive oil, maple syrup, Dijon mustard, and paprika in a small bowl.
4. Remove the baking sheet from the oven. Push the vegetables to one side and add the chicken chunks to the other side. Drizzle the maple glaze over the chicken and vegetables.
5. Return the baking sheet to the oven and roast for another 15 – 20 minutes, or until the chicken is cooked through and the vegetables are tender and slightly caramelized. Serve immediately.

Summary

This Sheet Pan Maple-Glazed Chicken and Root Vegetables is a delicious and easy one-pan meal, perfect for a busy weeknight. The chicken stays juicy while the seasonal root vegetables—like sweet potato, carrots, and parsnips—become tender and sweet. Everything is coated in a simple yet flavorful maple-Dijon glaze, giving it a touch of classic fall flavor. This recipe is not only hearty and satisfying but also incredibly easy to clean up, making it a great go-to for healthy eating in November.

Pumpkin Oatmeal Muffins

Prep Time: 10 minutes | Cook Time: 25 minutes | Total Time: 35 minutes

Nutrition (Serving Size: 1 Muffin) 220 Calories | 8 g Fat | 32 g Carbs | 6 g Protein

Ingredients

• 1½ cups rolled oats
• 1 cup whole wheat flour
• ½ cup brown sugar or maple syrup
• 1½ teaspoons pumpkin pie spice
• 1 teaspoon baking soda
• ½ teaspoon salt
• 1 cup pumpkin puree (not pumpkin pie filling)
• 2 large eggs
• ⅓ cup unsweetened almond milk
• 2 tablespoons melted coconut oil or olive oil
• ½ cup pecans, chopped

Directions

1. Preheat your oven to 375°F. Line a 12-cup muffin tin with paper liners or lightly grease the cups.
2. In a large bowl, whisk together the whole wheat flour, rolled oats, brown sugar, pumpkin pie spice, baking soda, and salt.
3. In a separate medium bowl, whisk the pumpkin puree, eggs, almond milk, and melted coconut oil (or olive oil room temperature) until combined.
4. Pour the wet ingredients into the bowl with the dry ingredients. Stir until just combined; do not overmix. Gently fold in half of the chopped pecans.
5. Divide the batter evenly among the 12 muffin cups, filling each about three-quarters full. Sprinkle the remaining pecans on top of each muffin.
6. Bake for 25 – 30 minutes, or until a toothpick inserted into the center of a muffin comes out clean.
7. Let the muffins cool in the pan for a few minutes before transferring them to a wire rack to cool completely.

Summary

These Pumpkin Oatmeal Muffins are a perfect grab-and-go dessert or snack for November. Made with whole-grain oats and pumpkin puree, they are a wholesome way to enjoy a substantial treat. The classic pumpkin spice flavor and satisfying texture from the pecans make them feel like a cozy, indulgent dessert, while their healthy ingredients provide sustained energy.