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Breakfast | Chicken | Apps & Sides | Meat Entrees | Salads | Seafood | Smoothie | Soups | Vegetarian


Black Bean Burgers

Serves 4


1 can low sodium black beans, drained and rinsed

½ green pepper

½ onion

2 tablespoons cilantro

3 cloves of garlic

1 egg

1 tablespoon chili powder

1 tablespoon cumin

½ tsp. red pepper flakes

½ cup rolled oats

Salt and pepper to taste



Mash beans with fork. In a food processor, finely chop, onions, garlic, bell pepper and cilantro. Stir vegetables into mashed beans. In a small bowl, stir together chili powder, egg, and red pepper flakes.  Stir egg mixture and rolled oats into mashed beans and mix to combine. Mold mixture into 4 patties. Cook on grill pan for about 8 minutes on each side.


Serve with a large green salad and enjoy!



Calories: 127  Protein: 10g  Carbs: 26g Fat: 3g


Flank Steak Bites with Veggies & Sweet Potatoes

1 large sweet potato, cubed
1 lb. flank steak, diced into 1" pieces
3 tablespoons extra virgin olive oil, divided
2 cloves garlic, minced
2 bell peppers (1 red, 1 yellow), diced into 1" pieces
1 zucchini, cubed
4 green onions, sliced
2 tablespoons liquid aminos (or low sodium soy sauce)
Salt and pepper to taste
Cilantro, chopped as garnish

Place the diced sweet potatoes into a microwave safe bowl. Cover with a plate and microwave on high 4-6 minutes or until tender, stirring once halfway through. Stir once halfway through. 

Heat a skillet over high heat. Add 2 tablespoons oil, then add the steak in a single layer. Cook, turning every two minutes, until the pieces are browned and the center is medium, about 10 minutes. Remove the steak from the skillet using a slotted spoon and set aside onto a plate. 

Add 1 tablespoon oil to the skillet. Add the sweet potatoes cook until browned.

Make a well in the center of the pan and add the garlic. Add the bell pepper, zucchini and scallions. Stir to combine and cook for 3-4 minutes.  

Add the steak back to the pan along with the soy sauce, cook an additional 1- 2 minutes until the liquid has evaporated.

Salt and pepper to taste, top with cilantro. Enjoy!

Zaatar Spice Crispy Chickpea Salad

15 oz. chickpeas
1 tbsp. Zataar (a classic Indian spice)
1 bundle shredded rainbow chard
1 cup cherry tomatoes
3-4 radishes
2 tbsp. extra virgin olive oil
1 lemon
2 eggs (boiled)
Directions: Strain chickpeas and bake for 30 min on 375. Remove from the oven and toss in 1 tbsp. olive oil 1 tbsp. Zaatar. Once chickpeas are all coated,  put back in the oven for another 10 min. Chiffonade the chard, quarter slice the tomatoes and thinly slice radishes. Lightly toss the vegetables in olive oil and salt and pepper to taste. Mix all ingredients together and serve with a lemon wedge on the side and boiled eggs.

Egg Roll In a Bowl 


2 tablespoons Extra Virgin Olive Oil, divided 
1 pound ground turkey 
1 onion, diced 
1 cup carrots, shredded
1/2 teaspoon ginger, minced 
3 cloves garlic, crushed 
1/4 cup low sodium chicken broth 
5 cups cabbage, shredded 
2 tablespoons low sodium soy sauce 
2 tsp. rice vinegar 
Salt and pepper to taste 
Green onions optional

Directions: In a large pan over medium heat drizzle 1 tablespoon oil and add ground turkey. Cook until turkey is cooked through. Add onion and other tablespoon of oil to the pan, cook for 3-4 minutes. Add shredded carrots, garlic, and ginger and cook for 2 minutes. 

Pour chicken brother in the pan and scrape the bottom of it to deglaze it. Add cabbage, soy sauce, vinegar, salt, and pepper. Stir well and cover with a lid. Reduce heat to medium-low and cook for 12-15 minutes, or until cabbage is to your desired tenderness.
Just before serving top with green onions. Enjoy!

Serves 4

Nutritional Information 
Calories: 315 Protein: 24g Carbs: 15g Fat: 18g


Roasted Chickpea and Cauliflower Salad


14-ounce can low sodium chickpeas, rinsed and drained
1 head of cauliflower, cut into bite-sized florets
3 tbsp extra virgin olive oil, plus 1/4 cup for dressing
1 tbsp white balsamic vinegar
1/4 cup chopped flat-leaf Italian parsley
Salt and pepper to taste
Directions: Preheat the oven to 400 F. Toss the chickpeas and cauliflower together in a large roasting pan with 3 tablespoons of olive oil and salt. Roast for about 45 minutes, stirring every 15 minutes. Whisk together the  vinegar and 1/4 cup of olive oil with salt and pepper. Add dressing to chick peas and cauliflower while they are still warm. Top with parsley. Serve immediately. Serves 4.
Nutritional Information:
Calories: 237  Protein: 10g  Carbs: 30g  Fat: 11g

One Pot Chicken and Veggie Skillet


2 tablespoon extra virgin olive oil
1 pound ground chicken breast
1 teaspoon clove garlic, chopped
1 onion, chopped
1 red bell pepper, chopped
1 head of broccoli, chopped
1 can no salt added crushed tomatoes
Salt and pepper to taste
Directions: In a large skillet, heat olive oil over medium-high heat. Add ground chicken, onions, and garlic. Sauté until chicken is cooked and onions are tender. Add bell peppers, broccoli and tomatoes. Cover the skillet and cook until they are tender. Season with salt and pepper to taste. Enjoy as is or serve over brown rice or quinoa.
Nutrition Information:

Calories: 277  Protein: 32g  Carbs: 23g Fat: 9g


Peanut Butter & Jelly Smoothie



1/2 banana, frozen
1/4 cup strawberries, frozen
1 tablespoon PB2 powder
1 tablespoon almond butter
1 cup unsweetened almond milk
1 scoop vanilla whey protein powder

Preparation Instructions:

Blend all ingredients together and enjoy!

Nutritional Information Per Serving:

Calories: 318  Protein: 33g  Carbs: 21g Fat: 12g


Cauliflower 'Fried' Rice

 1 Tbsp olive oil
1/2 Small onion, diced
2 Cloves garlic, minced
1/2 Cup shredded carrots
1/4 Cup peas
1 medium head cauliflower
1 Large Egg and 2 Egg Whites
2-3 Tablespoon low-sodium soy sauce
4 Tablespoons scallions, chopped
Salt and pepper to taste
Add 1 pack clean protein - shrimp, chicken, flank steak

Directions: To grate the cauliflower, place florets into the bowl of a food processor and pulse 20-25 times.  The cauliflower will have a rice-like consistency.  Set aside and keep warm.  Add the olive oil to a large pan and saute the onion and garlic on medium heat until the onion is soft and translucent and garlic is fragrant.  Add the peas and carrots and continue cooking on medium heat for 2 minutes.  Add the soy sauce, raise the heat to high and add the cauliflower.  Saute for 2 minutes until the cauliflower is heated through.  Mix together the egg and egg whites.  Make a well in the center of the pan and pour egg mixture.  Whisk until the eggs scramble and distribute throughout the mixture.  Season with salt and pepper, top with the scallions.  Top with your favorite clean protein from Betsy's Pantry and serve hot.  Makes approximately 4 servings.
Nutritional Info Per Serving: (not including clean protein):
Calories: 120  Fat: 3 g  Carbs: 14 

One Pan Lemon Garlic Salmon

1 1/2-pound salmon fillet (cut into 4 fillets)
1 large bunch asparagus, trimmed
1 tablespoon olive oil
2 cloves minced garlic
1/2 lemon, juice and zest
Pepper and salt-free seasonings to taste

Directions:  Heat a tablespoon of olive oil in a large pan. When the pan is sizzling hot, add the salmon and asparagus, season with pepper and other salt-free seasonings to taste, and cook for 3-4 minutes on one side.

 Flip and cook for 3-4 minutes on the other side. Add the garlic and lemon zest. Cook the garlic for 1-2 minutes or until fragrant and turning brown. Turn off the heat and squeeze half a lemon into the dish. Makes approximately 4 servings.

Nutritional Info Per Serving:
Calories: 307  Fat: 18 g  Carbs: 5

Blueberry-Kale Protein Smoothie

1 banana
1 cup baby kale
1 cup fresh or frozen blueberries
2 tablespoons old fashioned rolled oats
1 scoop unflavored or vanilla protein powder
1 cup plain yogurt (use greek yogurt if not using protein powder)
1 tablespoon chia seeds (Don't like chia seeds?  Just omit and deduct the calories)

Directions: Combine all ingredients and 1/2 cup ice in blender until smooth.  If using fresh blueberries, toss in an extra cube or two for the extra frozen consistency. Pour into your favorite glass and serve right away.  

Nutritional Info Per Serving:
Calories: 290  Protein: about 20g, depending on type of protein powder used

Sweet Potato Bruschetta

1 protein pack from Betsy's Pantry: shrimp, chicken, or flank steak
2 medium sweet potatoes
1 teaspoon paprika
1 tablespoon coconut oil, melted
5 small tomatoes, chopped
1 small red onion, diced
2 sprigs fresh basil
1 teaspoon cayenne pepper
1 teaspoon balsamic vinegar, plus extra for topping
salt and pepper to taste

Directions: Preheat oven to 350 degrees. Wash sweet potatoes and cut into 1 inch disks.  Coat with coconut oil, cayenne pepper and paprika.  Place sweet potatoes in single layer on baking sheet and bake for 20 minutes, turning after 10.  Combine red onion and tomato in a bowl, seasoning with balsamic vinegar, salt and pepper.  Mix in chopped protein of your choice.  Add a small amount of the mixture to each sweet potato round. Top with the fresh basil and drizzle with a small amount of balsamic vinegar.

Nutritional Info Per Serving
Calories: 90  Protein: 2g Carb: 16g

Berry Quinoa Salad

1 protein pack from Betsy's Pantry: shrimp, chicken, or flank steak
1 cup cooked quinoa (1/2 cup uncooked)
1 cup fresh blueberries
1/2 cup slivered almonds
8 ounces fresh strawberries, hulled and diced
Citrus Dressing:
1/4 cup olive oil
2 tablespoons rice vinegar
3 tablespoons orange juice
3 tablespoons lime juice
2 teaspoons dijon mustard
1 tablespoon honey

Directions: Cook quinoa according to package direction and transfer to a large mixing bowl. Add slivered almonds, blueberries and diced strawberries; set bowl aside.  To a small bowl or a blender, add oil, vinegar, orange and lime juice, honey, and mustard. Blend or whisk until well combined. Pour over quinoa mixture and toss.  For best results, cover bowl with plastic wrap and chill for least 30 minutes before serving. For additional flavor, top with fresh mint leaves. Serves 4. 

Nutritional Info Per Serving: (not including added protein):
Calories: 239   Protein: 3g   Carb: 25g

Healthy Turkey Chili

2 lbs ground turkey, preferably 99% fat-free
1 Tbsp olive oil
1 yellow onion, chopped
4-5 cloves garlic, minced
½ tsp. hot sauce
3 Tbsp tomato paste
1 (28 oz) can no-salt added crushed tomatoes
1 (15 oz) can no-salt added petite diced tomatoes
1 (15 oz) can kidney beans, drained and rinsed
1 red bell pepper, chopped
1 green bell pepper, chopped
2 jalapenos, chopped
1 packet Stevia
3 Tbsp chili powder
2 tsp. oregano
⅛ tsp. cayenne pepper
1½ tsp. salt
Pepper to taste
Directions: Drizzle olive oil in a large pot and saute onion and garlic 2-3 minutes, until fragrant.  Add ground turkey and cook until brown, drain if necessary. Add the remaining ingredients and simmer on medium/low heat for at least one hour. Makes 8 servings. 
Nutritional Info Per Serving:
Calories: 262  Protein: 24g  Carbs: 26g

Pumpkin Pie Protein Smoothie

1/2 cup pure pumpkin (not pie filling)
1/4 cup oats
1 small banana
1 cup skim or almond milk
1 scoop vanilla protein powder
2 tablespoons flax seed meal
1 teaspoon cinnamon
½ tablespoon vanilla
½ teaspoon nutmeg
½ teaspoon ground ginger
¼ teaspoon ground cloves
pinch salt
Directions: Blend all ingredients except ice 30-45 seconds until smooth.  Add ice and puree until you reach desired consistency.  If mixture is too thick, add water slowly until desired consistency is reached. Makes 2 servings.
Nutritional Info Per Serving:
Calories: 235  Protein: 14g  Carbs: 34g

Easy Lentil Soup

1 pound lentils- uncooked, rinsed and drained
2 Tbsp olive oil
2 medium diced onions 
1 cup diced zucchini
1 cup chopped celery
2 cups diced carrots 
1 cup chopped spinach
4 cloves minced garlic
2 14-ounce cans diced tomatoes
4 quarts chicken or vegetable broth
1 teaspoon dried oregano
1 teaspoon dried thyme
salt and pepper to taste
Directions: Heat olive oil over medium heat in a large pot. Add the onions, carrots and celery and cook until the onions begin to soften. Add the garlic, stirring 30 seconds to 1 minute, until fragrant. Add the diced tomatoes and cook for two minutes. Turn heat to high and immediately add broth, zucchini, oregano, thyme and lentils.  Bring the pot to a boil, stir and reduce to a simmer. Simmer for 1 to 2 hours or until the lentils and vegetables are tender. Add the spinach and cook for an additional 15 to 20 minutes. Season with salt and pepper to taste. Serves 12. 
Nutritional Info Per Serving:
Calories: 220  Protein: 11g  Carbs: 32g

Shrimp and Avocado Salad

1 pack grilled shrimp from Betsy's Pantry
1 ripe avocado, peeled and chopped into 1/2″ chunks
1 head romaine lettuce
1 medium tomato, chopped
3 green onions, finely chopped
1 large orange or yellow pepper, chopped
1 jalapeño pepper, seeded and finely chopped
3 cloves of garlic, finely chopped
Juice of 1 lime
Olive oil, for drizzling
Fresh cilantro leaves, chopped, to taste
Salt and pepper to taste
Directions: Put all vegetables and shrimp in large bowl over lettuce. Drizzle lime juice and olive oil on top, sprinkle with cilantro and salt and pepper to taste.  Serves 4. 
Nutritional Info Per Serving:
Calories: 220  Protein: 11g  Carbs: 32g

Chicken and Rainbow Veggies

1 pack of chicken from Betsy's Pantry
2 cups bell pepper, chopped (red, yellow, green, or a mixture)
1 onion, chopped
1 yellow squash and/or zucchini, chopped
1 1/2 cup broccoli florets
1 cup grape tomatoes
3-4 tablespoons olive oil
2 teaspoons italian seasoning
salt and pepper to taste
Directions: Preheat oven to 500 degrees (this allows for a fast cooking time).  Cube the raw chicken and chop the veggies into large pieces. Place the chicken and veggies onto a sheet pan lined with foil. Add the olive oil, Italian seasoning, salt and pepper to the mixture and toss. Bake for 15 minutes or until the veggies are charred and chicken is cooked.  Serves 4. 
Nutritional Info Per Serving:
Calories: 240  Protein: 20g  Carbs: 7g