Ingredients (Serves 4)

• 2 lbs boneless, skinless chicken breasts ($8.00)
• 1 cup uncooked quinoa ($2.00)
• 4 cups fresh broccoli florets ($3.20)
• 2 tbsp olive oil ($0.30)
• Salt, pepper, garlic powder
• 2 cups chicken broth ($0.80)

Instructions

1. Season chicken with salt, pepper, and garlic powder
2. Heat olive oil in a large skillet over medium-high heat
3. Grill chicken for 6–7 minutes per side until internal temp reaches 165°F
4. Rest for 3 minutes, then slice
5. Rinse quinoa and cook in chicken broth per package directions (about 15 minutes)
6. Steam broccoli for 5–7 minutes until tender-crisp

Ingredients (Serves 4)

• 1.5 lbs ground chicken ($6.00)
• 2 cups cooked white rice ($1.00)
• 1 can black beans, drained ($0.60)
• 1 red bell pepper, diced ($0.80)
• 1 cup corn ($0.60)
• 2 cloves garlic, minced ($0.15)
• 1 tbsp chili powder ($0.20)
• 1 tbsp lime juice ($0.25)
• Salt and pepper

Instructions

1. Brown ground chicken in a large pan over medium heat, breaking it apart as it cooks
2. Add minced garlic and cook 30 seconds until fragrant
3. Add chili powder and cook 1 minute
4. Stir in bell pepper, corn, and black beans
5. Simmer 5 minutes
6. Add lime juice and adjust seasoning
7. Divide cooked rice among 4 containers and top with chicken mixture

Ingredients (Serves 4)

• 2 lbs boneless, skinless chicken thighs ($6.00)
• 3 medium sweet potatoes, cubed ($1.80)
• 4 cups fresh green beans, trimmed ($2.40)
• 2 tbsp olive oil ($0.30)
• 1 tsp paprika ($0.10)
• Salt and pepper

Instructions

1. Preheat oven to 400°F
2. Toss sweet potato cubes and green beans with 1 tbsp olive oil, salt, and pepper
3. Spread on a baking sheet and roast 15 minutes
4. Season chicken thighs with paprika, salt, and pepper
5. Heat 1 tbsp oil in an oven-safe skillet and sear chicken 3 minutes per side
6. Add roasted vegetables to the pan and bake together 15 minutes until chicken reaches 165°F
7. Let cool before portioning

Ingredients (Serves 4)

• 2 lbs boneless, skinless chicken breasts ($8.00)
• 2 cups cooked brown rice ($1.20)
• 4 cloves garlic, minced ($0.25)
• 3 tbsp honey ($0.45)
• 2 tbsp soy sauce ($0.20)
• 1 tsp ginger, grated ($0.20)
• 1 tbsp olive oil ($0.15)
• Sesame seeds for garnish ($0.50)
• 2 cups broccoli ($1.60)

Instructions

1. Mix honey, soy sauce, ginger, and minced garlic in a bowl
2. Heat olive oil in a large skillet over medium-high heat
3. Sear chicken 3 minutes per side to brown
4. Reduce heat to medium and pour sauce over chicken
5. Cook 10–12 more minutes, turning occasionally, until cooked through
6. Steam broccoli for 5 minutes
7. Top each portion with sesame seeds

Ingredients (Serves 3)

• 1.5 lbs cooked chicken breast, cubed ($6.00)
• 4 cups mixed greens ($2.00)
• 1 cucumber, diced ($0.50)
• 1 cup cherry tomatoes, halved ($1.20)
• 1/2 red onion, thinly sliced ($0.25)
• 1/2 cup kalamata olives ($1.50)
• 1/2 cup feta cheese ($2.00)
• 2 tbsp olive oil ($0.30)
• 1 tbsp lemon juice ($0.15)
• Salt and pepper

Instructions

1. Prepare greens and raw vegetables in separate containers
2. Toss diced chicken with olive oil and lemon juice
3. In each container, layer greens, chicken, cucumber, tomatoes, red onion, olives, and feta
4. Seal containers and keep dressing separate until ready to eat

Ingredients (Serves 4)

• 2 lbs boneless, skinless chicken thighs, cubed ($6.00)
• 2 cups cooked jasmine rice ($1.00)
• 1 lb fresh bok choy, chopped ($1.50)
• 3 tbsp low-sodium soy sauce ($0.25)
• 2 tbsp mirin ($0.75)
• 1 tbsp rice vinegar ($0.20)
• 2 cloves garlic, minced ($0.15)
• 1 tsp ginger, grated ($0.20)
• 1 tbsp sesame oil ($0.20)
• Sesame seeds and green onions ($0.50)

Instructions

1. Combine soy sauce, mirin, rice vinegar, garlic, and ginger in a bowl
2. Heat sesame oil in a large skillet over medium-high heat
3. Cook chicken cubes until golden, about 8 minutes
4. Pour teriyaki sauce over chicken and cook 3 more minutes
5. Stir-fry bok choy separately for 3–4 minutes until tender-crisp
6. Combine chicken and bok choy and serve over rice

Ingredients (Serves 4)

• 2 lbs lean ground turkey ($9.00)
• 2 medium sweet potatoes ($1.20)
• 1 head butter lettuce ($1.50)
• 4 cloves garlic, minced ($0.25)
• 1/4 cup low-sodium soy sauce ($0.20)
• 2 tbsp rice vinegar ($0.30)
• 1 tbsp sesame oil ($0.20)
• 1 inch ginger, grated ($0.20)
• Green onions and sesame seeds ($0.50)

Instructions

1. Bake sweet potatoes at 400°F for 25–30 minutes until tender
2. Heat sesame oil in a large skillet over medium-high heat
3. Brown ground turkey, breaking apart as it cooks
4. Add garlic, ginger, and soy sauce
5. Add rice vinegar and cook 2 more minutes
6. Wash and separate lettuce leaves for wrapping
7. Cool turkey mixture before packing

Ingredients (Serves 4)

• 2 lbs lean ground turkey ($9.00)
• 1/2 cup panko breadcrumbs ($0.50)
• 2 eggs ($0.50)
• 4 cloves garlic, minced ($0.25)
• 1/4 cup parmesan cheese ($1.00)
• 3 cups marinara sauce ($1.80)
• 4 medium zucchini ($2.40)
• 1 tbsp olive oil ($0.15)
• Salt, pepper, Italian seasoning

Instructions

1. Combine ground turkey, panko, eggs, garlic, parmesan, salt, pepper, and Italian seasoning
2. Form into 16 meatballs
3. Bake at 400°F for 15 minutes
4. Simmer meatballs in marinara sauce for 10 minutes
5. Spiralize or julienne zucchini into noodles
6. Lightly sauté zucchini noodles with 1 tbsp olive oil for 2 minutes

Ingredients (Serves 4)

• 2 lbs Italian turkey sausage ($8.00)
• 2 large bell peppers, sliced ($1.50)
• 2 large onions, sliced ($0.60)
• 2 cups cooked farro ($1.00)
• 2 tbsp olive oil ($0.30)
• 2 cloves garlic, minced ($0.15)
• Salt and pepper

Instructions

1. Heat 1 tbsp olive oil in a large pan over medium-high heat
2. Brown sausage, breaking it apart as it cooks, about 8 minutes
3. Remove sausage and set aside
4. Add remaining oil, then sauté peppers, onions, and garlic for 8–10 minutes
5. Return sausage to pan and cook together 2 more minutes
6. Season with salt and pepper and serve over farro

Ingredients (Serves 4)

• 1.5 lbs salmon fillets ($12.00)
• 4 cups Brussels sprouts, halved ($2.80)
• 1.5 cups uncooked quinoa ($3.00)
• 3 cups vegetable broth ($1.20)
• 3 tbsp olive oil ($0.45)
• 2 lemons ($0.50)
• Salt and pepper
• Fresh dill ($0.50)

Instructions

1. Preheat oven to 400°F
2. Toss Brussels sprouts with 1 tbsp olive oil, salt, and pepper
3. Roast Brussels sprouts for 20 minutes
4. Place salmon on foil, drizzle with 1 tbsp olive oil, lemon juice, salt, pepper, and dill
5. Bake salmon for 12–15 minutes until cooked through
6. Cook quinoa in vegetable broth per package directions

Ingredients (Serves 4)

• 4 cans wild tuna in water, drained ($3.60)
• 8 eggs, hard-boiled ($2.00)
• 4 cups mixed greens ($2.00)
• 2 avocados, sliced ($2.00)
• 1 cup cherry tomatoes ($1.20)
• 1/2 red onion, sliced ($0.25)
• 1/4 cup celery, diced ($0.25)
• 2 tbsp olive oil mayo ($0.30)
• 1 tbsp lemon juice ($0.15)
• Salt and pepper

Instructions

1. Hard-boil eggs (boil 10 minutes, cool in ice bath, peel)
2. Mix tuna with mayo and lemon juice
3. Arrange greens in 4 containers
4. Top each with tuna mixture, 2 hard-boiled eggs, avocado, tomatoes, red onion, and celery
5. Seal containers; keep dressing and avocado separate if making ahead

Ingredients (Serves 4)

• 1.5 lbs tilapia fillets ($7.50)
• 4 cups fresh green beans, trimmed ($2.40)
• 2 cups cooked brown rice ($1.20)
• 2 tbsp olive oil ($0.30)
• 2 tbsp capers ($0.60)
• 2 tbsp lemon juice ($0.30)
• 3 cloves garlic, minced ($0.20)
• Salt and pepper
• Fresh parsley ($0.30)

Instructions

1. Season tilapia with salt and pepper
2. Heat olive oil in a large skillet over medium-high heat
3. Cook tilapia 3–4 minutes per side until golden and cooked through
4. Remove fish and set aside
5. In the same pan, add garlic and cook 30 seconds
6. Add capers and lemon juice
7. Return fish to pan briefly to coat
8. Steam green beans for 5 minutes and top with fresh parsley

Ingredients (Serves 4)

• 1 cup dried lentils, cooked ($1.20)
• 1 can chickpeas, drained ($0.60)
• 2 cups cooked farro ($1.00)
• 2 cups roasted vegetables (carrots, beets, Brussels sprouts) ($2.00)
• 4 cups mixed greens ($2.00)
• 1/4 cup tahini ($1.00)
• 2 tbsp lemon juice ($0.30)
• 2 cloves garlic, minced ($0.15)
• Salt and pepper
• 1/4 cup pumpkin seeds ($1.50)

Instructions

1. Cook lentils per package directions (25–30 minutes)
2. Roast vegetables at 400°F for 25 minutes with olive oil and salt
3. Make dressing by whisking tahini, lemon juice, garlic, and 2 tbsp water until creamy
4. Roast chickpeas with paprika at 400°F for 25 minutes for crunch (optional)
5. Assemble bowls: greens, farro, lentils, roasted vegetables, chickpeas, pumpkin seeds
6. Drizzle with tahini dressing

Ingredients (Serves 4)

• 1 lb extra-firm tofu, pressed and cubed ($3.20)
• 4 cups broccoli florets ($3.20)
• 1.5 cups snap peas ($2.25)
• 2 cups cooked brown rice ($1.20)
• 3 cloves garlic, minced ($0.20)
• 1 inch ginger, grated ($0.20)
• 1/4 cup low-sodium soy sauce ($0.20)
• 1 tbsp rice vinegar ($0.15)
• 2 tbsp sesame oil ($0.30)
• 1 tsp cornstarch ($0.05)
• Sesame seeds ($0.50)

Instructions

1. Marinate pressed tofu cubes in 2 tbsp soy sauce for 15 minutes
2. Heat 1 tbsp sesame oil in a large wok or skillet over high heat
3. Cook tofu until golden on all sides, about 8 minutes total
4. Remove tofu and set aside
5. Add remaining oil, then stir-fry broccoli for 3 minutes
6. Add snap peas, garlic, and ginger, cook 2 more minutes
7. Mix remaining soy sauce with rice vinegar and cornstarch
8. Return tofu to pan, pour sauce over, and cook 1 minute until slightly thickened
9. Top with sesame seeds and serve over rice

Ingredients (Serves 8 — makes 16 muffins)

• 12 eggs ($3.00)
• 1 cup diced vegetables (spinach, peppers, onions, mushrooms) ($2.00)
• 1 cup shredded cheddar cheese ($3.00)
• Salt and pepper
• Cooking spray

Instructions

1. Preheat oven to 350°F
2. Whisk 12 eggs together, add salt and pepper
3. Divide diced vegetables and 3/4 cup cheese among 16 muffin cups
4. Pour egg mixture to fill each cup
5. Top with remaining cheese
6. Bake for 20–22 minutes until set
7. Cool completely before removing from muffin tin and storing in the refrigerator