Low-Cal • Healthy-Fat • High-Protein • Comfort Food Energy

Servings: 4 | Prep time: 20 minutes

Calories: 395 | Protein: 39g | Carbs: 31g | Fat: 15g | Fiber: 7g

Ingredients (With links to the products I use)

Calories shown for 4 servings

• 1 package (16oz) of Organic Chicken Breast (another good chicken choice) (520 cals)

• 1 can of Organic Tomato sauce (175 cals)

• ½ White Onion (25 cals)

• ½ Green Pepper (15 cals)

• ⅛ cup water

• ½ cup of Non-Fat Yogurt (60 cals)

• 1tbsp of Mustard (5 cals)

• 2 pack Frozen Cauliflower Rice (180 cals)

• 1 cup of Organic Cashews (600 cals)

Optional

• Seasonings: garam masala, salt, paprika, garlic powder, opinion powder

• Coriander

Instructions

1. Dice up the onion and green pepper.

2. Lightly spray a pan with cooking oil spray and cook the onion and green pepper over medium heat for 8–10 minutes, until softened and slightly browned.

3. While the vegetables are cooking, cut the chicken breast into squares.

4. In a bowl, mix the chicken with non-fat yogurt, mustard, water, and your seasonings (garam masala, salt, paprika, garlic powder, onion powder). You can let it marinate in the fridge, but you can also cook it immediately. I am impatient and cook it immediately :)

5. Lightly spray a separate pan with cooking oil spray and cook the marinated chicken over medium heat for 10 minutes, until cooked through.

6. Add the tomato sauce to the browned onions and peppers. Add the same seasonings used in the marinade and let it simmer for 3–5 minutes, until the sauce thickens slightly.

7. Add the cooked chicken and cashews into the tomato sauce mixture and let everything heat together for 2 minutes

8. Microwave the cauliflower rice according to package instructions, or cook it in a separate pan for 5–7 minutes until tender.

9. Plate the cauliflower rice and add the curry chicken on top. Garnish with coriander if desired.

Enjoy!

Note: I added cashews because this recipe lacked enough fat/calories and fat is essential to keep us full. Adding cashew increases calories, healthy fats, and makes the curry more filling while keeping it clean and high protein.

Low-Cal • High-Fiber • High-Protein • Comfort Food Energy

Servings: 1 | Prep time: 15 minutes

Calories: 405 | Protein: 30g | Carbs: 23g | Fat: 19.5g | Fiber: 13g

Ingredients (With links to the products I use)

• 1 package of Hearts of Palm Mashed Potatoes (90 cals)

• ¼ cup Gravy (15 cals)

• 6oz Pulled Rotisserie Chicken (140 cals)

• 2 cups Frozen Broccoli (50 cals)

• ¼ cup Organic Shredded Mexican Cheese (110 cals)

Optional

• Spices: garlic powder, salt, onion powder, oregano, chili flake

Instructions

1. Boil the broccoli for 5–7 minutes until tender, or microwave it in a microwave-safe bowl for 7–9 minutes (add a little water before microwaving).

2. Microwave the pulled chicken and hearts of palm mash together for 1–2 minutes, until heated through.

3. Microwave the gravy separately for 30, then pour it over the plated chicken and broccoli. Top with cheese and let it melt.

   Enjoy!

   Note: If you want higher protein and lower fat, you can cook your own chicken breast. I use pulled rotisserie chicken when I’m feeling lazy.

Low-Cal • High-Fiber • High-Protein • Comfort Food Energy

Servings: 1 | Prep time: 15 minutes

Approx. Macros: Calories: 405 | Protein: 44g | Carbs: 39g | Fat: 9.5g | Fiber: 14g

Ingredients (With links to the products I use)

• 1 package of Hearts of Palm Pasta (60 cals)

• ¾ cup Organic Tomato Sauce (75 cals)

• 4oz 99% lean Organic Ground Turkey (110 cals)

• ¼ cup Organic Shredded Mexican Cheese (110 cals)

• 2 cups Organic Frozen Spinach (50 cals)

Optional

• Spices: garlic powder, salt, onion powder, oregano, chili flakes

Instructions

1. Lightly spray a pan and cook the ground turkey over medium heat with any seasoning you like (optional: add a little bone broth or water when cooking to keep it juicy).

2. While the ground turkey is cooking, add frozen spinach to a separate pan.

3. Rinse the hearts of palm in a strainer and drain well.

4. Add the hearts of palm, tomato sauce, and spices to the spinach and cook on medium heat for 5–6 minutes.

   (TBH I usually cook it closer to 10 minutes because I like the hearts of palm super soft).

5. Add the cooked ground turkey to the spinach sauce mixture, turn off the heat, and top with cheese until melted.

Lazy option: You can microwave everything except the ground turkey. Combine the spinach, hearts of palm, sauce, and spices and microwave covered for about 4-5 minutes, then top with cheese and add the cooked turkey.

Vegetarian option: Replace ground turkey with cottage cheese.

Note: If I do 99% lean ground turkey, then I do full-fat cheese. If I do 93% lean turkey, then I do non-fat cheese. At least one ingredient needs to have fat to fill me up!

Enjoy!

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