Cilantro Lime Street Corn Protein Bowl

Cilantro Lime Street Corn Protein Bowl

This savory, real-food protein bowl is a perfect meal prep option that’s high in protein, fiber-rich, and full of flavor. Roasted sweet potatoes form a naturally sweet and hearty base, topped with spiced lean beef, and finished with a creamy cilantro lime street corn topping. When ready to eat, top with fresh salsa, green onion, and cilantro for brightness and balance.

It’s satisfying, visually appealing, and completely made from whole ingredients — no ultra-processed foods, no mayo, just real, nourishing flavors.

Servings: 6 servings

Ingredients:

Roasted Sweet Potato Base

   •   1½ pounds sweet potatoes, peeled and diced

   •   1 tablespoon olive oil

   •   1 medium purple onion, diced

   •   Season, to taste

Spiced Beef Layer

   •   1 pound 96% lean ground beef

   •   1 medium onion, diced

   •   1 tablespoon chopped garlic

   •   1 teaspoon chili powder (more to taste)

   •   1 teaspoon cumin (more to taste)

   •   Dash of cayenne pepper

Cilantro Lime Street Corn Topping

   •   16 ounces full-fat cottage cheese

   •   2 cups corn (fresh or thawed frozen)

   •   1 teaspoon chili powder

   •   1 teaspoon garlic 

   •   2 tablespoon lime juice

   •   2 tablespoons chopped cilantro (blended into the cream)

   •   1 tablespoon green onion (blended into the cream)

To Finish (Added Fresh)

   •   Salsa, 2 tablespoons per serving

   •   Extra chopped green onion

   •   Fresh cilantro, for garnish

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Instructions

1. Roast the Sweet Potatoes

Preheat oven to 400°F. Toss diced sweet potatoes and onion with olive oil and seasoning if using. Spread evenly on a baking sheet and roast for 45 minutes, stirring halfway through, until tender and lightly caramelized. Divide into 6 meal prep containers as the bottom layer.

2. Cook the Beef

In a skillet over medium heat, cook the ground beef, diced onion, garlic, chili powder, cumin, and cayenne, until the onions are soft and the beef is fully cooked. Simmer until excess liquid has evaporated and the mixture is well-seasoned. Divide evenly over the sweet potato base in each container.

3. Make the Cilantro Lime Street Corn

Blend cottage cheese with lime juice, chili powder, garlic powder,  cilantro, and green onion until silky. Fold in the corn. Spoon evenly over the beef layer in each container.

4. Add Final Toppings

When ready to eat, top each bowl with 2 tablespoons salsa, additional chopped green onion, and fresh cilantro. Optional: squeeze a lime wedge over the top for extra brightness.

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Meal Prep Tips

   •   The blended cilantro and green onion in the cream give flavor and a subtle green tint, while leaving extra fresh herbs to garnish keeps the bowls bright throughout the week.

   •   Store in airtight containers in the fridge; the bowls will hold for up to 6 days.

   •   Assemble fresh toppings at the time of eating for best flavor and appearance.

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Estimated Nutrition (Per Serving)

   •   Calories: ~355 kcal

   •   Protein: ~27 g

   •   Carbohydrates: ~43 g

   •   Fat: ~9 g

   •   Fiber: ~7–8 g

Nutrition estimates are based on standard ingredient data and intended for general guidance.

Apple Banana Oat Bread

 

Apple Banana Oat Bread

Looking for a wholesome, naturally sweet bread that’s perfect for breakfast or a snack? This Apple Banana Oat Bread combines the natural sweetness of bananas and apples with hearty oats for a soft, satisfying loaf. Top it with your favorite nuts or seeds for extra crunch! It’s simple to make, gluten-friendly if using certified oats, and perfect for meal prep or sharing with the family.

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Ingredients:

• 2 large very ripe bananas (Tip: I buy them before they ripen and let them sit for a week till very spotted and slightly soft)

• 4 eggs

• 2 small apples or 1 large (Cosmic Crisp recommended)

• 2 cups oats

• 1 tsp baking powder

• 1 tsp vanilla extract

• 1 tsp cinnamon (more if desired)

• Optional: nuts or seeds for topping (not included in macros)

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Instructions:

1. Preheat oven to 350°F (175°C). Line a loaf pan with parchment paper.

2. In a large bowl, mash the bananas until creamy. Beat in the eggs until smooth.

3. Chop one half of the apple and blend into applesauce in a blender. Stir into the banana-egg mixture.

4. Dice one half of the remaining half into small pieces and stir into the mixture. Reserve the other half by slicing thinly for layering on top of the bread.

5. Blend the oats into a fine flour using a Magic Bullet or blender.

6. Stir the oat flour, baking powder, vanilla, and cinnamon into the wet mixture until just combined.

7. Spread the batter into the prepared loaf pan. Layer the reserved apple slices on top. Sprinkle with nuts or seeds if desired.  Garnish with extra Cinnamon if desired for spice.

8. Bake for an hour, or until a toothpick inserted in the center comes out clean and the top bounces back when lightly touched.

9. Allow to cool slightly before slicing. Enjoy warm or store at room temperature for up to 3 days, or in refrigerator for a week.

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Macros per Serving (4 servings):

• Calories: ~285 kcal

• Protein: ~9g

• Carbohydrates: ~46g

• Fat: ~7g

• Fiber: ~6g
  (Macros exclude optional nuts or seeds.)

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Tips & Variations:

• Use your favorite apple variety for different sweetness levels. Cosmic Crisp is my favorite for its firm texture and natural sweetness.

• Add more cinnamon, nutmeg, or cardamom for extra flavor.

• For a crunchier topping, sprinkle pumpkin seeds or chopped walnuts before baking.

• Perfect for breakfast on-the-go: slice and freeze individual portions for quick meals.

This Apple Banana Oat Bread is a naturally sweet, wholesome treat for any time of day. For more simple, nourishing recipes and real food tips, visit realfoodrecovery4u.com.

Crunchy Chinese Chicken Salad

Crunchy Chinese Chicken Salad

Seed-oil free • Whole-food based • Satisfying without heaviness

This Chinese chicken salad is crunchy, savory, lightly sweet, and deeply satisfying — the kind of meal that actually holds you over and helps quiet food noise. It’s made without seed oils, refined sugar, or sharp vinegar, letting real food flavors do the work.

Perfect for meal prep, gatherings, or anytime you want a nourishing bowl that feels abundant instead of restrictive.

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Serves: 6 generous main-meal servings

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Ingredients

Chicken

   •   1½ lbs boneless, skinless chicken breast

   •   1 tsp salt

   •   2 garlic cloves, smashed

   •   Fresh ginger slices (optional)

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Salad Base

   •   4 cups shredded purple cabbage

   •   2 medium carrots, shredded or julienned

   •   1–1½ cups broccoli slaw

   •   ¾–1 cup shelled edamame, cooked and cooled

   •   ½ cup sliced water chestnuts

(Apple, green onions, and pumpkin seeds will be added fresh as garnish each day — see Meal Prep Tip below.)

Optional add-ins:

   •   Red bell pepper or cucumber slices for extra color and crunch (best added just before serving)

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Creamy Peanut Apple Dressing

Blend until completely smooth:

   •   ⅓ cup peanuts (dry roasted or raw)

   •   ½ apple

   •   3–4 tbsp coconut aminos or soy sauce

   •   1 clove garlic

   •   1–2 tsp fresh ginger

   •   ¼–½ cup warm water, to thin

Taste and adjust saltiness with a little more aminos if needed.

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Garnish (Add fresh daily)

   •   ¼ cup green onions, sliced

   •   ¼ cup pumpkin seeds (pepitas), dry-toast if desired

   •   ½ small apple, diced

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How to Cook the Chicken (Juicy + Simple)

Gentle poach method (best for this salad):

1. Place chicken in a pot in a single layer

2. Add water to just cover the chicken

3. Add salt, garlic, and ginger

4. Bring to a gentle simmer (not a boil)

5. Cover, turn off heat, and let sit 15–18 minutes

6. Remove chicken, rest 10 minutes, then shred with forks or by hand

Shredded chicken coats beautifully with the dressing and stretches evenly across all servings.

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Assembly

1. In a large bowl, combine cabbage, carrots, broccoli slaw, edamame, water chestnuts, and shredded chicken

2. Pour dressing gradually and toss until evenly coated

3. At serving time, top each portion with fresh green onions, pumpkin seeds, and diced apple

Let sit 5 minutes before eating so flavors come together.

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Meal Prep Tip

For a week of lunches:

   •   Prep the base salad and shredded chicken ahead of time

   •   Store in the fridge, lightly dressed or undressed

   •   Each day, add the apple, green onions, and pumpkin seeds as a garnish

This keeps your salad crunchy, fresh, and vibrant all week.

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How to Serve It

   •   By itself (recommended): Balanced, filling, and blood-sugar supportive

   •   Over leafy greens: Adds volume and freshness

   •   Over rice (optional): Serve with ½ cup cooked jasmine or basmati rice for higher energy needs

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Estimated Macros (per serving, salad only)

These are approximate and meant as a general guide.

   •   Calories: ~320–360

   •   Protein: ~28–32g

   •   Carbohydrates: ~22–26g

   •   Fat: ~12–15g

   •   Fiber: ~7–9g

Adding ½ cup cooked rice increases carbohydrates by ~22–24g.

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A Gentle Note on Macros

Macros can be helpful information — but they’re not the goal.

This meal works because it’s built from protein, fiber, and real ingredients that naturally support fullness and steady energy. When meals are structured well, the body often regulates itself without constant tracking.

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Why This Salad Works

   •   High protein supports satiety and nervous system regulation

   •   Crunchy vegetables provide sensory satisfaction

   •   Natural sweetness from apple — no added sugar

   •   No seed oils or inflammatory fillers

This is the kind of meal that helps people stop grazing, stop chasing cravings, and start trusting real food again.