Sheet Pan Salmon Dinner

 

                   Sheet Pan Salmon Dinner 

       This sheet pan salmon dinner is one of my favorite examples of how nourishing meals don’t need to be complicated or time-consuming. From start to finish, this recipe comes together in under an hour, with most of that time spent letting the oven do the work. It’s built entirely from single-ingredient foods, making it a supportive option for anyone focused on blood sugar stability, satiety, and recovery from ultra-processed foods.

Balanced, colorful, and satisfying, this is the kind of meal that supports consistency without requiring perfection.

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Ingredients

   •   12 oz Brussels sprouts, trimmed and halved

   •   24 oz sweet potatoes, cubed

   •   12 oz salmon (remove skin after baking)

   •   1 tablespoon olive oil

   •   Seasoning as desired (salt, pepper, garlic powder, paprika, herbs, or lemon)

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Instructions

1. Preheat oven to 425°F and line a large cookie sheet with parchment paper.

2. Add Brussels sprouts and sweet potatoes to the pan. Drizzle with olive oil and toss until evenly coated.

3. Season as desired.

4. Roast for 30 minutes, tossing halfway through for even browning.

5. Remove the pan from the oven and create space in the center. Add the salmon and season lightly.

6. Return to the oven and bake for an additional 10 minutes, or until the salmon is flaky and cooked through.

7. Remove from the oven and divide into 4 equal containers.

8. Enjoy right away or store for easy meals throughout the week 🙂

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Nutrition Information (Per Serving — 1 of 4)

   •   Calories: ~390

   •   Protein: ~23 g

   •   Carbohydrates: ~42 g

   •   Fat: ~15 g

   •   Fiber: ~8 g

This meal delivers protein for satiety, fiber for gut and metabolic health, and healthy fats for sustained energy — all without relying on ultra-processed shortcuts.

Carrot Tacos

 

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These carrot tacos are proof that real food can be both playful and deeply satisfying. Crispy, cheesy carrot shells hold perfectly seasoned ground beef for a taco that’s rich in flavor, naturally gluten-free, and surprisingly filling. They come together quickly, use simple ingredients, and feel just indulgent enough to quiet the “I need something crunchy” voice—without reaching for ultra-processed food. Fun to make, fun to eat, and a total crowd-pleaser.

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Ingredients

Makes 4 tacos

Beef Filling

   •   1 pound 96% lean ground beef

   •   1 onion, chopped

   •   1 tablespoons chopped garlic

   •   1-2 tablespoons grated fresh ginger

   •   Dash of cayenne pepper

   •   2 tablespoons coconut aminos (more if desired)

Carrot Taco Shells

   •   3 large carrots, grated

   •   1 cup grated pepper jack cheese

   •   1 egg

Optional Toppings (not included in macros)

   •   Avocado slices

   •   Shredded purple cabbage

   •   Chopped green onion

   •   Salsa

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Instructions

1. Preheat the oven to 325°F and line a baking sheet with parchment paper.

2. Prepare the beef filling:

In a large skillet over medium heat, add the ground beef, chopped onion, cayenne, garlic and ginger. Cook until the beef is browned and the onion is soft, breaking the meat apart as it cooks. Drain excess fat if needed, at 96% lean any juices usually simmer off.

3. Finish the beef:

Stir in the coconut aminos and remove from heat. Set aside.

4. Make the carrot shells:

In a mixing bowl, combine the grated carrots, pepper jack cheese, and egg. Stir until fully combined.

5. Form the shells:

Divide the mixture into 4 equal mounds on the parchment-lined baking sheet. Flatten each mound into a thin disc, shaping into small thin rounds.

6. Bake:

Bake at 325°F for about 5 minutes, checking at the 3-minute mark. These brown quickly, so watch closely. Remove once the edges are lightly golden and set.

7. Assemble the tacos:

Let the carrot discs cool slightly, then gently lift them from the parchment. Fill each with the seasoned beef and add optional toppings as desired.

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Macro Breakdown

Macros are calculated using only the main ingredients listed above

(Optional toppings not included)

Per Taco (1 of 4):

   •   Calories: ~325

   •   Protein: ~30 g

   •   Fat: ~17 g

   •   Carbohydrates: ~11 g

   •   Fiber: ~3 g

   •   Net Carbs: ~8 g

Easy Real Food Guacamole

 

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Easy Real-Food Guacamole

Looking for a simple, real-food guacamole that’s packed with flavor but free from ultra-processed ingredients? 🥑 This easy recipe is creamy, zesty, and perfect for a snack, taco topping, or party dip. With healthy fats from avocado, a touch of protein from your taco or veggie pairings, and very few carbs (mostly from veggies or sweet potato rounds), it’s a satisfying option that keeps your recovery on track. Plus, doubling the recipe is easy when you’re feeding a crowd!

Ingredients

   •   4 ripe avocados

   •   Juice of 2 fresh limes (plus extra bottled lime juice if preferred)

   •   1/4 cup finely chopped onion (adjust to taste)

   •   2–4 cloves garlic, minced

   •   1–2 teaspoons jalapeño garlic seasoning salt (or to taste)

Instructions

1. Remove the pit: Slice the avocado in half, press on the back, and let the pit drop out — easiest trick ever!

2. Add ingredients: Scoop the avocado into a blender or large bowl. Add fresh lime juice, onion, garlic, and jalapeño garlic seasoning salt.

3. Blend for creaminess: For a very smooth, creamy guac, blend in the blender until smooth. For a chunkier texture, mash with a fork instead.

4. Adjust flavor: Taste and add extra bottled lime juice or seasoning as needed.

5. Serve: Perfect for scooping with baked sweet potato rounds, fresh veggies, or in tacos — a healthy, whole-food alternative to chips.

Tip: Doubling the recipe is perfect for a party or large gathering — simple, real-food ingredients, big flavor!

Approximate Macros (per 1/2 cup serving)

   •   Calories: 150 kcal

   •   Protein: 2 g

   •   Fat: 14 g (mostly healthy monounsaturated fats)

   •   Carbohydrates: 8 g

   •   Fiber: 6 g

   •   Sugar: 1 g

High Protein White Chicken Chili

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• High-Protein White Chicken Chili

  
  

  Makes 8 servings (about 3 cups per serving)

  
  

  Ingredients

     •   1 tablespoon olive oil

     •   1 medium onion, diced

     •   1 tablespoon minced garlic

     •   Dash of cayenne pepper (to taste)

     •   2 pounds chicken breast, diced

     •   2 tablespoons chili powder

     •   2 tablespoons ground cumin

     •   8 cups chicken broth (low sodium preferred)~reduce to 6 cups for a thicker Chili

     •   2 cups Chef’s Kiss Lupin Flakes

     •   1 (15-oz) can cannellini beans, drained and rinsed

     •   2 cups corn (fresh or frozen)

     •   2 (4-oz) cans diced green chiles

     •   5.3 oz full-fat Fage Greek yogurt

     •   Juice of 1 lime, to taste

     •   Season to taste

  
  

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  Instructions

  1. Heat olive oil in a large pot over medium heat.

  2. Add diced onion, garlic, and a dash of cayenne. Sauté until soft and lightly golden.

  3. Add diced chicken, chili powder, and cumin. Cook, stirring frequently, until chicken is fully cooked and lightly browned.  When slightly cooled, stir in Yogurt.

  4. In separate pot, pour in chicken broth and bring to a gentle simmer.

  5. Stir in lupin flakes and cook for about 3 minutes, or until tender and thickened.

  6. Add cannellini beans, corn, and diced green chiles. Simmer 10–15 minutes to allow flavors to meld.

  7. Reduce heat to low (or remove from heat) and stir in Chicken mixture to heat thru.

  8. Finish with fresh lime juice and season to taste. Serve warm.  I garnished with Cilantro, Green Onion and Tomatoes.

  
  

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  Nutrition (Estimated Per Serving)

  
  

  (8 servings, ~3 cups each)

     •   Calories: ~360–380

     •   Protein: ~38–40 g

     •   Fat: ~10–11 g

     •   Total Carbohydrates: ~27–29 g

     •   Fiber: ~10–12 g

     •   Net Carbs: ~16–18 g

  
  

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  Why this chili works (especially for recovery)

     •   High protein for satiety and steady energy

     •   Fiber-rich from lupin flakes + beans + corn

     •   Creamy and comforting without cream or flour

     •   Balanced carbs that don’t overwhelm blood sugar