5

Buffalo Chicken Sandwich on Sun Dried Tomato Wrap Recipe

Buffalo Chicken Sandwich on Sun-dried Tomato Wrap

Meal Prep Made
This little wrap is big on flavor. If you are watching carbs this can be adapted into salad that will taste just as good.
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Prep Time 3 minutes
Course Lunch
Servings 1
Calories 295 kcal
Avg Cost Per Serving $1.33
Avg Recipe Cost $1.33

Ingredients
  

  • 3 Ounces Chicken Breast
  • 1 Tbsp Blue Cheese Crumbles
  • 1 Cup Lettuce
  • 1 Tbsp Buffalo Wing Sauce
  • 1 Wrap
  • 1 Tbsp Ranch Salad Dressing

Instructions
 

  • Grill orSauté the chicken to 165 degreesF
  • Spread out some plastic wrap or wax paper on the counter
  • Place the wrap in the middle
  • Add lettuce to the top third or the wrap
  • Add your pre cooked chicken
  • Sprinkle blue cheese crumbles on top of the chicken
  • Add the buffalo sauce
  • Roll the wrap like a burrito
  • If making ahead wrap the plastic wrap or wax paper around your sandwich
  • Dip or drizzle the ranch dressing when ready to eat

Video

Notes

The nutrition facts take into account 90 calories for the wrap. Always check the calories for the wrap you select. 
To reduce the sodium you may opt to create your own wing sauce ( it is literally three ingredients) verses using a prepared sauce. 

Nutrition

Calories: 295kcalCarbohydrates: 19gProtein: 23gFat: 14gSaturated Fat: 3gPolyunsaturated Fat: 5gMonounsaturated Fat: 4gTrans Fat: 1gCholesterol: 65mgSodium: 1033mgPotassium: 489mgFiber: 2gSugar: 3gVitamin A: 446IUVitamin C: 4mgCalcium: 91mgIron: 2mg
Tried this recipe?Let us know how it was!
10

Low Carb Sausage Egg Keto Muffins Recipe

Low Carb Sausage Egg Keto Muffins

Meal Prep Made
These low carb muffins are made with almond flour in place of wheat flour so they can be a good option for anyone who is sensitive to wheat. They can fit into a Keto diet and are delicious even if you are just seeking something new for breakfast.
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Prep Time 10 minutes
Cook Time 20 minutes
Set up time in fridge for the dough 10 minutes
Course Breakfast
Servings 6
Calories 237 kcal
Avg Cost Per Serving .56
Avg Recipe Cost $3.34

Ingredients
  

  • 1/2 Lb Breakfast Sausage
  • 2 Oz Cream Cheese
  • 2 Eggs
  • 1/2 Cup Pepper Jack Cheese
  • 5 Tbs Almond Flour
  • 1/8 Tsp Baking Powder
  • 1 Clove Garlic

Instructions
 

  • Preheat the oven to 350 F
  • Cut cream cheese into chunks and let it sit to soften
  • Cook the ground sausage until no longer pink
  • Spray a muffin tin with non stick spray
  • Mince the garlic
  • Remove the sausage to a bowl to cool and discard any grease to the trash
  • Once the sausage is cool add the cream cheese and mix completely
  • Add in the rest of your ingredients
  • Mix together
  • Place the mixture in the refrigerator for 5-10 minutes
  • Use and ice cream scoop scoop equal amounts into your muffin tin
  • Check after 18 minutes for browning depending on the type of pan you are using
  • Once browned on the bottom remove the pan and let them sit for 3-5 minutes before serving
  • Once cool move to a plate

Video

Notes

We use ground breakfast sausage
These are best reheated on a baking pan in the toaster oven but work in the microwave also.

Nutrition

Calories: 237kcalCarbohydrates: 2gProtein: 12gFat: 20gSaturated Fat: 8gPolyunsaturated Fat: 2gMonounsaturated Fat: 7gTrans Fat: 1gCholesterol: 101mgSodium: 351mgPotassium: 137mgFiber: 1gSugar: 1gVitamin A: 307IUVitamin C: 1mgCalcium: 109mgIron: 1mg
Tried this recipe?Let us know how it was!
1

Green Salad w/Honey Mustard Chicken and Dressing Recipe

Green Salad w/Honey Mustard Chicken and Dressing

Meal Prep Made
This filling salad is made with a prepared chicken breast and a tangy sweet dressing that is so easy to make you will want to eat this often.
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Prep Time 5 minutes
Total Time 5 minutes
Course Salad
Cuisine American
Servings 1
Calories 211 kcal
Avg Cost Per Serving $1.53
Avg Recipe Cost $1.53

Equipment

  • 1 Small Funnel
  • 1 Vinaigrette Bottle

Ingredients
  

  • 1/4 Tbsp Olive Oil
  • 1/4 Tbsp Apple Cider Vinegar
  • 1/4 Tbsp Dijon Mustard
  • 1/8 Tbsp Honey
  • 1/4 Clove Garlic
  • 1 Cup Pre-cooked Chicken Breast
  • 1 Cup Lettuce
  • 3 Cherry Tomatoes
  • 1/2 Tsp Red Onion

Instructions
 

  • Place the funnel in the salad dressing bottle
  • Mince the garlic
  • Add the garlic
  • Add the olive oil
  • Add the mustard
  • Add the vinegar
  • Add the honey
  • Put the stopper on the bottle
  • Shake the bottle until all the dressing is mixed together
  • Place the lettuce in the bowl
  • Add the Tomatoes
  • Add the Onion
  • Pour the dressing on the salad
  • Add salt and pepper to taste

Video

Notes

You can also just use a mason jar with lid to mix the salad dressing and serve using the bottle.  
 
Add your favorite ingredients to this salad

Nutrition

Calories: 211kcalCarbohydrates: 7gProtein: 1gFat: 4gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 3gSodium: 55mgPotassium: 227mgFiber: 1gSugar: 5gVitamin A: 614IUVitamin C: 14mgCalcium: 23mgIron: 1mg
Keyword chicken, Crunchy, easy, Lunch
Tried this recipe?Let us know how it was!
25

Chickpea Salad w Tuna and Capers Recipe

Chickpea Salad w Tuna and Capers

Meal Prep Made
If you love tuna you will love this chick pea salad. The capers add just enough saltiness and the tuna adds flavor as well as protein.
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Prep Time 5 minutes
Course Lunch
Servings 1
Calories 335 kcal
Avg Cost Per Serving $1.13
Avg Recipe Cost $1.13

Ingredients
  

  • 4 Ounce Chickpeas
  • 1/4 Cucumber English
  • 1/8 Red Onion
  • 1/8 Pint Cherry Tomatoes
  • 1/8 Cup Cilantro
  • 1/16 Cup Olive Oil
  • 1/16 Cup Lemon Juice
  • 1 Teaspoon Capers
  • 2 Ounces Tuna Fish Caned

Instructions
 

  • Wash the cilantro and set it aside on a paper towel to dry
  • Wash the cucumber
  • Wash the cherry tomatoes
  • Wash the lemon
  • Cut the lemon and squeeze the lemon juice then set aside
  • Chop the cucumber into bite sized pieces that may be in 4ths or 6ths depending on the size of your cucumber.
  • Dice the onions
  • Add all the vegetables to a salad bowl
  • Add the chic peas
  • Chiffonade the cilantro and add it to the salad
  • Add the olive oil
  • Add the lemon juice
  • Add the tuna
  • Add the capers
  • Add salt and pepper to taste

Video

Nutrition

Calories: 335kcalCarbohydrates: 38gProtein: 11gFat: 17gSaturated Fat: 2gPolyunsaturated Fat: 3gMonounsaturated Fat: 11gSodium: 73mgPotassium: 608mgFiber: 10gSugar: 9gVitamin A: 513IUVitamin C: 25mgCalcium: 79mgIron: 4mg
Tried this recipe?Let us know how it was!
22

Chickpea Salad with Feta and Olives Recipe

Chic Pea Salad w/Feta and Olives

Meal Prep Made
This is the greek inspired version of our standard chic pea salad. The saltiness of the feta and olives will satisfy your tastebuds and keep you coming back to this recipe.
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Prep Time 5 minutes
Total Time 5 minutes
Course Lunch
Cuisine Mediterranean
Servings 1
Calories 480 kcal
Avg Cost Per Serving $4.42
Avg Recipe Cost $4.42

Equipment

Ingredients
  

  • 4 Ounces Chickpeas
  • 1/4 Cucumber English
  • 1/8 Red Onion
  • 1/8 Pint Cherry Tomatoes
  • 1/8 Cup Cilantro
  • 1/16 Cup Olive Oil
  • 1/16 Cup Lemon Juice
  • 5 Kalamata Olives
  • 3 Green Olives
  • 1/4 Cup Feta Cheese

Instructions
 

  • Wash the cilantro and set it aside on a paper towel to dry
  • Wash the cucumber
  • Wash the cherry tomatoes
  • Wash the lemon
  • Cut the lemon and squeeze the lemon juice then set aside
  • Chop the cucumber into bite sized pieces that may be in 4ths or 6ths depending on the size of your cucumber.
  • Dice the onions
  • Add all the vegetables to a salad bowl
  • Add the chic peas
  • Chiffonade the cilantro and add it to the salad
  • Add the olive oil
  • Add the lemon juice
  • Add salt and pepper to taste
  • Add the Kalamata olives
  • Add the green olives
  • Add the feta cheese

Video

Nutrition

Calories: 480kcalCarbohydrates: 40gProtein: 17gFat: 30gSaturated Fat: 8gPolyunsaturated Fat: 3gMonounsaturated Fat: 16gCholesterol: 33mgSodium: 934mgPotassium: 644mgFiber: 11gSugar: 11gVitamin A: 794IUVitamin C: 25mgCalcium: 280mgIron: 4mg
Keyword easy, Filling, Healthy, Lunch, tasty
Tried this recipe?Let us know how it was!
18

Chickpea Salad Recipe

Chickpea Salad

Meal Prep Made
This colorful and filling salad is the most versatile of all the salads since you can enjoy it as it is, serve it as a side dish or turn it into an entire meal. They sky is the limit as to what proteins you can add to it or mix and match the vegetables to include all your favorites.
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Prep Time 6 minutes
Course Lunch
Servings 4
Calories 323 kcal
Avg Cost Per Serving $1.78
Avg Recipe Cost $7.13

Equipment

Ingredients
  

  • 15 Ounces Chickpeas
  • 1 Cucumber English
  • 1/2 Red Onion
  • 1/2 Pint Cherry Tomatoes
  • 1/2 Cup Cilantro
  • 1/4 Cup Olive Oil
  • 1/4 Cup Lemon Juice
  • Salt and Pepper to Taste

Instructions
 

  • Wash the cilantro and set it aside on a paper towel to dry
  • Wash the cucumber
  • Wash the cherry tomatoes
  • Wash the lemon
  • Cut the lemon and squeeze the lemon juice then set aside
  • Chop the cucumber into bite sized pieces that may be in 4ths or 6ths depending on the size of your cucumber.
  • Dice the onions
  • Add all the vegetables to a salad bowl
  • Add the chic peas
  • Chiffonade the cilantro and add it to the salad
  • Add the olive oil
  • Add the lemon juice
  • Add salt and pepper to taste

Video

Nutrition

Calories: 323kcalCarbohydrates: 36gProtein: 11gFat: 17gSaturated Fat: 2gPolyunsaturated Fat: 3gMonounsaturated Fat: 10gSodium: 17mgPotassium: 587mgFiber: 9gSugar: 9gVitamin A: 508IUVitamin C: 25mgCalcium: 75mgIron: 4mg
Tried this recipe?Let us know how it was!
Vegetarian Carrot Soup

Vegetarian Carrot Ginger Soup Recipe

Vegetarian Carrot Ginger Soup

Meal Prep Made
This hearty creamy soup will fill your tummy and excite your taste buds. This is the perfect soup for those who eat vegetarian or vegan because the soup is made without meat or meat stock and you can make it completely without dairy.
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Prep Time 10 minutes
Cook Time 30 minutes
Total Time 40 minutes
Course Dinner, Lunch
Cuisine American
Servings 4
Calories 164 kcal
Avg Cost Per Serving 1.08
Avg Recipe Cost 4.33

Equipment

Ingredients
  

  • 2 Tbsp Butter
  • 1 lb Carrot
  • 1/2 Onion
  • 1 Cup Celery
  • 1 Potato
  • 1 Tbsp Ginger Root
  • 1 Clove Garlic
  • 32 Ounces Vegetable Stock
  • 1 Tsp Black Pepper
  • 1/2 Tsp Ground Nutmeg
  • 1 Bay leaf

Instructions
 

  • Wash the carrots
  • Wash the potato
  • Wash the celery
  • Chop the celery
  • Rough cut the onions
  • Peel the carrots
  • Peel the potato
  • Chop the carrots
  • Peel and mince the ginger
  • Peel and chop the garlic
  • Melt the butter in a stock pot
  • Add the celery
  • Add the onions
  • Cook until onions are starting to glisten
  • Add the ginger
  • Once the celery has started to glisten add the garlic
  • Add the carrots and potato
  • Add the bay leaf
  • Add the nutmeg
  • Add the vegetable stock
  • Cook until carrots will break apart on the side of the pan when pressed with a fork or spoon
  • Remove the bay leaf with a slotted spoon
  • Use an immersion blender to blend all the soup until it is smooth and creamy with no lumps

Video

Notes

We made ours with real dairy butter- which is non-vegan. Our dish is vegetarian. If you are making this for a vegan make sure to use vegan butter.
If you are concerned with sodium, you can use your own vegetable stock or purchase low sodium stock. 
If you do not have an immersion blender you can let the soup cool for 20 minutes and add it to a food processor or blender- be careful this will still be very hot. 
This soup freezes and reheats well so you can double the recipe and have some ready to go. 

Nutrition

Calories: 164kcalCarbohydrates: 26gProtein: 3gFat: 6gSaturated Fat: 4gPolyunsaturated Fat: 1gMonounsaturated Fat: 2gTrans Fat: 1gCholesterol: 15mgSodium: 1060mgPotassium: 692mgFiber: 5gSugar: 9gVitamin A: 19720IUVitamin C: 19mgCalcium: 63mgIron: 1mg
Keyword budget, Dinner, family, Soup, tasty, vegetable, Vegetarian
Tried this recipe?Let us know how it was!
Quinoa Chick salad feature pic

Quinoa Salad w Chicken Recipe

Quinoa Salad w Chicken

Meal Prep Made
This looks like a little, light salad but with the Quinoa, Chicken, and Chick Peas it packs a protein punch. Perfect for after a morning workout! Top it with your favorite dressing and you have a lunch dish that will satisfy both your palate and your tummy.
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Prep Time 4 minutes
Total Time 4 minutes
Course Lunch
Servings 1
Calories 423 kcal
Avg Cost Per Serving $1.97
Avg Recipe Cost $1.97

Ingredients
  

  • 1 Cup Lettuce
  • 1/3 Cup Peppers
  • 1/3 Cup Quinoa
  • 1/3 Cup Chickpeas
  • 1/4 Cup Celery
  • 3 Ounces Pre-cooked Chicken
  • 1/4 Cup Carrot

Instructions
 

  • Wash and dry your lettuce, peppers, and celery
  • Slice the peppers
  • Chop the celery
  • Place the lettuce into your bowl as the base
  • Add the peppers
  • Add the pre-cooked quinoa
  • Add the celery
  • Add the Chick Peas
  • Add the precooked chicken
  • Add chopped carrots
  • Top with your favorite dressing
  • Enjoy

Video

Notes

Salad dressing is not calculated in nutritional information. 
We used pre- cooked shredded chicken from the InstantPot- you may use any precooked chicken you prefer. If you are using fried, or glazed chicken you will increase the calories.

Nutrition

Calories: 423kcalCarbohydrates: 60gProtein: 22gFat: 11gSaturated Fat: 2gPolyunsaturated Fat: 4gMonounsaturated Fat: 4gTrans Fat: 1gCholesterol: 31mgSodium: 86mgPotassium: 912mgFiber: 11gSugar: 7gVitamin A: 6084IUVitamin C: 46mgCalcium: 96mgIron: 5mg
Tried this recipe?Let us know how it was!
Egg on Spoon

How to Make A Hard Boiled Egg

Hard Boiled Eggs

Meal Prep Made
Eggs should be a regular staple on your weekly meal prep menu. They are healthy, versatile, and simple to make. Eggs are a budget buster for all that they have to offer in the way of protein and other goodness.
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Prep Time 4 minutes
Cook Time 11 minutes
Total Time 15 minutes
Course Breakfast, Lunch
Cuisine American
Servings 2
Calories 126 kcal
Avg Cost Per Serving .75
Avg Recipe Cost $1.50

Equipment

Ingredients
  

  • 4 Eggs
  • Water

Instructions
 

  • Fill a sauce pan with water and bring it to a boil on high heat
  • Add the eggs one at a time using a plastic slotted spoon
  • Turn down the flame so that the eggs a rolling slowly in the water
  • Cook for 11-12 minutes depending on the size of the eggs
  • Remove the eggs and place into an ice bath
  • To peel the eggs tap each side on a paper towel placed on a hard surface
  • Pick a small amount of shell from the wider side of the egg to reveal the inside
  • Using a spoon, slide the tip between the shell and the membrane of the egg and twist slightly to remove the shell
  • Work your way around the outside of the egg
  • Dip the spoon in some water for more even peeling
  • When peeled place the egg into some water and dry it with a paper towel

Video

Notes

Farm fresh eggs will run you a little money more compared to store purchased eggs.  In our opinion, they are so much more flavorful. There is some evidence that they contain more nutrients than store bought.  In costing this recipe we used a high quality store bought egg price. 

Nutrition

Calories: 126kcalCarbohydrates: 1gProtein: 11gFat: 8gSaturated Fat: 3gPolyunsaturated Fat: 2gMonounsaturated Fat: 3gTrans Fat: 1gCholesterol: 327mgSodium: 125mgPotassium: 121mgSugar: 1gVitamin A: 475IUCalcium: 49mgIron: 2mg
Keyword breakfast, budget, easy, egg
Tried this recipe?Let us know how it was!
Egg Salad on Spinach Wrap

Traditional Egg Salad on Spinach Wrap Recipe

Traditional Egg Salad on Spinach Wrap

Meal Prep Made
We combined Grandma's traditional egg salad mix with a healthy brightly colored spinach wrap and it is delish. If you already have your hardboiled eggs made in advance this is a simple lunch to throw together.
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Prep Time 5 minutes
Total Time 5 minutes
Course Lunch
Cuisine American
Servings 1
Calories 444 kcal
Avg Cost Per Serving $1.73
Avg Recipe Cost $1.73

Ingredients
  

  • 2 Eggs
  • 1 Tbsp Mayonnaise
  • 1/4 Tsp Yellow Mustard
  • 1/4 Tsp Ground Turmeric
  • 1/4 Tsp Onion Powder
  • 1/2 Tsp Ground Mustard
  • 1/2 Cup Romaine
  • 1 Spinach Wrap
  • Salt and Pepper to Taste

Instructions
 

  • Wash and dry 2 leaves of romaine lettuce
  • Chop the hardboiled eggs using a fork and knife
  • Add the mayonnaise
  • Add the yellow mustard
  • Add the turmeric
  • Add the onion powder
  • Add the ground mustard
  • Place some plastic wrap or wax paper on the counter with the spinach wrap in the middle
  • Put the lettuce leaves 1/3 of the way to 1/2 of the way in on the bread and fill with the egg mixture
  • Roll the wrap like a burrito and slice in half

Video

Notes

Nutritional value based on whole sandwich
Tip: If you use the large spinach wrap you can save half for the next day!
Serve half sandwich with an apple and or celery to add crunch and to fill you up! 

Nutrition

Calories: 444kcalCarbohydrates: 39gProtein: 18gFat: 24gSaturated Fat: 6gPolyunsaturated Fat: 8gMonounsaturated Fat: 6gTrans Fat: 1gCholesterol: 333mgSodium: 671mgPotassium: 209mgFiber: 4gSugar: 3gVitamin A: 2632IUVitamin C: 1mgCalcium: 214mgIron: 6mg
Keyword easy, egg, Lunch
Tried this recipe?Let us know how it was!