Shrimp and Scallop Stir Fry

Prep: 15 mins

Cook: 10 mins

Total: 25 mins

Servings: 4

Ingredients:

• 2 tablespoons butter, divided

• 1 pound fresh asparagus, cut into 2-inch pieces

• 2 cups sliced fresh mushrooms

• 1 small onion, sliced

• ½ pound medium raw shrimp, peeled and deveined

• ½ pound raw scallops

• 1 tablespoon dried parsley

• 2 cloves garlic, minced

• ½ teaspoon salt

• ½ teaspoon ground black pepper

• 3 tablespoons lemon juice

Directions

• Step 1

  Melt 1 tablespoon butter in a large skillet over medium heat. Add asparagus, mushrooms, and onion; stir-fry until tender yet still firm to the bite, about 5 minutes. Transfer to a plate.

• Step 2

Melt remaining butter in the same skillet. Stir-fry shrimp and scallops until almost opaque, about 2 minutes. Stir in parsley, garlic, salt, and pepper; cook for 1 minute more. Return cooked vegetables to the skillet; stir in lemon juice. Cook and stir until heated through, 2 to 3 minutes.

Nutrition Facts:

Per Serving:

Calories: 213

Protein: 27.6g

Carbohydrates: 11.6

Fat: 7.1g

Other Notes:

• Consider adding rice for a full meal. Brown Rice will add more nutrients. Or add quinoa instead.

• Less butter can be used.

• Can make with only shrimp or only scallops if desired. A similar stir-fry could also be made using chicken or another meat.

Morning Berry Smoothie

When you’re short on time in the morning I recommend trying to get in the habit of making a fruit smoothie with some protein in the morning. It can take just a few minutes to make and you can drink it on the way to work or as you start your day.

I add the following in the listed order (helps it blend):

• 1 Cup Unsweetened Vanilla Almond Milk

• 1 Medium Banana

• 1 Scoop Vanilla Whey Protein Powder

• 1/2 TBSP Flax oil

• 1.5 Cup Frozen Strawberries

• Optional: splash of Apple Cider Vinegar

• Optional: Fruit Flavored Amino Energy by Optimum Nutrition (adds some extra fruit flavor and some caffeine).

Estimated Nutrition Facts:

Calories: 350

Fat: 10g

Carbs: 40g

Protein: 25g

A couple modifications depending on your goals and what you have available:

• You can use just half a banana if trying to cut calories. Bananas help with the texture of the smoothie and have a lot of good nutrients, so I recommend keeping at least half.

• Change the strawberries to any other fruit/berries. If you use fresh, then I recommend less almond milk and adding some small ice cubes.

• Switch to normal milk or a full serving of flax oil for added calories and protein.

  • Or add Peanut Butter

• Greek Yogurt can also be added or used to replace the protein powder.

• Add or subtract ingredients to make the smoothie the right size for you. In general, you can add more liquid to make it thinner, and add more frozen fruits to make it thicker.

Enjoy!

Maple-Balsamic Chicken & Sprouts

Ingredients:

• 1/2 cup balsamic vinegar

• 1/4 cup maple syrup

• 1/2 tsp dried thyme

• 2 cloves garlic, minced

• 1 tsp salt, divided

• 1-1/2 lb boneless, skinless, chicken breasts cut into large pieces

• 1 lb Brussels sprouts, sliced

• 1 lb sweet potatoes, peeled and cubed

• 1 small onion, chopped

• Pepper

• 2 green onions, chopped, green part only

Directions

1. In a small bowl, combine vinegar, maple syrup, thyme, garlic and 1/2 tsp salt. Pour half over chicken in a zip top plastic bag and marinate at least 30 minutes in the refrigerator. Set aside remaining glaze.

2. Preheat the oven to 400 degrees F. Coat a large baking sheet with cooking spray. Place Brussels sprouts, sweet potatoes and onion on a baking sheet with sides, drizzle with reserved glaze and season with remaining 1/2 tsp salt and pepper. Bake for 20 minutes.

3. Reduce oven temperature to 350 degrees F and add chicken to pan, discarding marinade. Return to the oven and bake for 30 minutes. Top with green onions before serving.

Nutrition Facts:

Per serving:

410 Calories

4g Fat

42g Protein

50g Carbs

8g Fiber

Ingredients above makes 4 servings

Healthy Burger Bowls W/ Special Sauce

Burger Ingredients

• 2 lbs Grass-fed ground beef (Any hamburger meat will work, but leaner meat will provide better macros and nutrition in general.)

• 1 to 2 teaspoons Kosher salt to taste

• ½ teaspoon ground black pepper

• 2 ounces Cheese optional, if you want cheeseburgers

Super Easy Animal Sauce

• 3 tbsp Mayonnaise

• 2 tbsp Ketchup

• ½ tbsp Mustard

• 2 tbsp Sweet Pickle Relish

Bowl Fixin's

• 8 cups Iceberg lettuce

• 4 cups Spinach

• 2 medium Tomatoes

• ½ medium Red onions

• 1 medium Avocado

• 6 Dill pickle slices

• 4 slices bacon

INSTRUCTIONS 

Burgers

• Add the salt and pepper to meat. Divide into 12 small burger patties.

• Fry or grill on the burgers med high for approximately 3 minutes each side.

• Add the cheese the last 30 seconds.

• Remove from pan and place on a plate. Rest covered loosely with foil while you prepare the rest of the bowl.

Animal Sauce

• Mix all ingredients together. Use to top your bowl.

Bowl Assembly

• Add whatever bowl fixin's you would like to a large bowl. Top with burgers and sauce.

NUTRITION

Ingredients above make 6 servings of the following nutrition facts. Of course you can adjust the ingredients and/or sauce to your preference which could help or hurt these numbers

Calories: 452

Carbohydrates: 13g

Protein: 39g

Fat: 27g

Fiber: 5g

THAI NOODLE SALAD WITH SESAME PEANUT SAUCE

Ingredients

For the Sesame Peanut Sauce

• 1/4 cup Soy Sauce

• 1/4 cup Sweet Chili Sauce

• 3 Tbsp Sesame Oil

• 2 Tbsp Peanut Butter

• 2 Tbsp Rice Vinegar

• 1 Tbsp Hot Chili Oil

• 4 cloves Garlic minced

• 1 Lime juiced

For the Thai Noodle Salad

• 1 lb linguini such as Delallo Foods

• 1 red bell pepper finely chopped

• 1 cup shredded carrots finely chopped

• 1 bunch cilantro finely chopped

• 1/2 cup scallions finely chopped

• 1/2 medium red onion finely chopped

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Instructions

• Begin by preparing your noodles al dente according to the directions on the box.

• When noodles are done, strain and rinse them with cold water.

• Meanwhile, whisk together soy sauce, sweet chili sauce, sesame oil, peanut butter, rice wine vinegar, hot chili oil, garlic, and lime juice until it’s smooth and creamy. Let it rest.

• Add cooked noodles to a large bowl and top with diced red pepper, carrots, cilantro, scallions, and red onion,

• Pour the sauce on top and toss everything together until each noodle is coated. Serve immediately or put in the fridge until chilled.

Sorry No Nutrition Facts are available. Feel free to put them in to your food app to calculate them and send them to us!

Extra Healthy Tips -

Use Banza pasta for extra protein. This pasta is made from chickpeas. You can find it at most grocery stores. See the Box here

Add Grilled Chicken. Simply cook chicken breasts or tenders and cut into little pieces and add to the mixture!

Cajun Cabbage Skillet

This easy skillet dinner comes together quickly, making it a perfect option for a weeknight. We used spicy andouille sausages to give the dish a little kick, but any type of sausage would work. Cooking at medium-high heat allows the sausage and vegetables to get nice and caramelized in a short amount of time, but if they ever start to overcook, stir in a splash of cold water to cool the pan down.

Ingredients

• 2 tablespoons canola oil

• 8 ounces chicken andouille sausages, sliced diagonally 1/4-inch thick (about 1 heaping cup) 

• 1 small yellow onion, thinly sliced (about 2 scant cups) 

• Kosher salt  

• 1/2 small head green cabbage, cored, halved crosswise and sliced 1/4-inch thick (about 6 cups) 

• 1/4 teaspoon crushed red pepper 

• 2 cloves garlic, minced 

• 3 tablespoons apple cider vinegar 

• 1 tablespoon unsalted butter  

• 1/2 small sweet-tart apple such as Gala or McIntosh, cored and sliced 1/8-inch thick (about 3/4 cup) 

• 1 large scallion, thinly sliced (about 1/4 cup) 

• Hot sauce, for serving 

  Directions

• Heat a large cast-iron skillet or high-sided saute pan over medium-high heat. Add the oil and swirl the pan to coat evenly. Add the sausage slices in a single layer and cook until browned on the first side, about 2 minutes. Flip and cook until browned on the second side, about 2 minutes. Use a slotted spoon to remove the sausage slices to a bowl and set aside.

• Add the onion, a splash of water and large pinch salt to the pan and cook over medium-high heat, using a wooden spoon or heatproof rubber spatula to scrape up any browned bits from the bottom of the pan. Cook, stirring occasionally, until the onion is lightly browned in spots and starting to get tender, 5 to 7 minutes. Add the cabbage, crushed red pepper and another pinch salt and cook until cabbage is crisp-tender, 6 to 8 minutes, stirring occasionally. If the pan seems dry at any point, stir in another splash of water.  

• Add the garlic and cider vinegar and cook until the vinegar is mostly evaporated, about 1 minute, stirring constantly. Stir in the butter until melted, then return the sausage to the pan along with the apple and cook until the apple slices are just tender, 3 to 4 minutes, stirring occasionally.