Yield: 1 serving

Calories: 260

Protein 15 g | Carbs 35 g | Fat 8 g


  • 1 small sweet potato
  • 1 tsp olive oil
  • 1/2 cup ‘Grillers Crumbles’
  • 1/4 cup kidney beans
  • 2-3 Tbsp salsa
  • 1 Tbsp nonfat plain Greek yogurt (topping)
  • Cheese (optional topping)


  1. Chop sweet potato in circle slices and then cut slices into four pieces
  2. Drizzle with olive oil and roast in oven at 350 degrees F until cooked (25 minutes or so)
  3. Place ‘meat’ crumbles into skillet with salsa and cook covered on medium heat for 5 minutes, stirring occasionally.
  4. Toss in kidney beans, combine and lower heat to lowest setting, replace lid.
  5. Once potato is done, plate and top with chili mixture, Greek yogurt, and cheese.

Yield: 4 Servings

Calories: 106

Protein 17 g | Carbs 8 g | Fat 1 g


  • 1/2 cup diced red onion
  • 1/2 cup chopped red seedless grapes
  • 2 celery stalks, thinly sliced
  • 1 cup nonfat plain Greek yogurt
  • 8 oz shredded chicken breast or 1 (12 oz.) can
  • 1 tsp black pepper
  • 1 tsp cayenne pepper


  1. Chop all ingredients and combine in bowl.
  2. Stir in Greek yogurt and chicken

*This is great on a slice of bread, Trader Joe’s Whole Grain Crispbread, or on cucumber slices.

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This smoothie is rich in antioxidants and fiber and filled with important nutrients like vitamin C, iron, calcium, and potassium.

Antioxidants play a role in protecting us from oxidative stress due to the accumulation of free radicals that we encounter every day like pollution, chemical exposure, radiation, and medications. Excess accumulation of these free radicals contribute to the development of cancer, autoimmune disorders, aging, arthritis, cardiovascular diseases, etc. Antioxidants prevent and repair damage caused by this oxidative stress.

Calories: 153

Carbs 29 g | Fat 3 g | Protein 4 g


  • 1 cup unsweetened almond milk
  • 3/4 cup Trader Joe’s frozen organic spinach
  • 1/2 cup Trader Joe’s frozen wild blueberries
  • 1/2 frozen banana


Place all ingredients into a blender and blend for 1 minute. You can drink it as is or include toppings like slivered almonds, chia seeds, banana slices, and shredded coconut

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Pham-Huy LA, He H, Pham-Huy C. Free radicals, antioxidants in disease and health. Int J Biomed Sci. 2008;4(2):89–96.