Lunch

Chicken Salad

3oz chicken breast

3 cups salad mix

½  avocado

1 cup chickpeas

3 slices of bacon (optional)

- Prepare Chicken as desired.

-To the salad base, add chicken breast, 1/2 avocado (sliced), chickpeas and crumbled bacon.

Cheeseburger & Veggies

3oz lean beef , turkey or Veggie patty

1 cup Veggies

1 Burger bun

- Prepare lean beef, turkey or Veggie burger as desired.

- Add desired veggies (Lettuce, Tomato, onion, etc.)

Chicken & Rice

Ingredients

• 20 oz. raw boneless skinless chicken breast

• 1/2 tsp. baking soda (optional)

• Avocado (or Olive) oil, divided

• 3 large whole eggs, whisked

• 3 cups (1 8 oz.) cooked rice, preferably leftover

• 3 cups peas and carrots, frozen

• 6 stalk green onion, chopped

• 4 tbsp. Low sodium Soy Sauce

• Salt and pepper to taste

Directions

1. Cut chicken into bite-sized pieces.

2. Combine with baking soda in a bowl to tenderize for 5-10 minutes (optional).

3. Heat 1 tsp. oil in a nonstick skillet over medium heat. Add beaten eggs, then cook, stirring occasionally, for 1-2 minutes until scrambled. Set aside on a plate.

4. Increase heat to medium-high and add another 2 tsp. of oil. Add chicken and cook for 5-6 minutes, stirring 2-3 times, until cooked through and browned. Set aside on plate with eggs.

5. Add remaining 1 tbsp. oil, cooked rice, Soy sauce , and salt and pepper as desired. Cook for 3-4 minutes until rice is lightly browned in spots.

6. Add frozen peas and carrots and chopped green onion; stir-fry for 2-3 minutes. Feel free to add some red pepper flakes, sriracha, garlic, a pinch of ginger, or bacon bits if you’re feeling extra!

7. Add scrambled egg and chicken back to the pan, stirring in with the rice and veggies.

8. Divide evenly into six meal prep containers (if prepping in advance), or divide into servings if making dinner for the family.

Taco Salad

2 cups mixed greens

⅓ cup rice 

¼ cup black beans

2 tbsp salsa

1 peach

Tuna Sandwich

2 slices whole wheat bread

4oz tuna

1 tbsp mayo light (or not)

½ cup red pepper

-mix Tuna with Mayo (season as desired)

-Place on toasted bread and enjoy

Loaded Baked Potato

Ingredients

• 2 Large Potatoes

• 2 Slices of Bacon (microwaved)

• 3/4 cup Fat Free Sour Cream

• 1/2 cup Non-Fat Milk

• 1/4 cup Shredded Cheddar Cheese

• 1 tbsp Butter (salted)

• 4 tbsp Fresh Chives (chopped)

Instructions

• Pre-heat oven to 375 degrees. Wrap 2 large (10-12 ounce potatoes) in aluminum foil. Bake in the oven at 375 degrees until done, ~1 ½ hours. Let cool completely. (I recommend baking the potatoes the day before and letting them cool in the refrigerator overnight.)

• Using a sharp knife, cut the potatoes in half lengthwise. Scrape out the inside of the potato, being careful not to tear the skin. Place the inside potato in a bowl. Lay the hollowed potato shell in a glass baking dish or sheet pan.

• Melt the 1 tbsp. butter in the microwave then add it to the potato that was scooped out of the shell. Use a fork to mash the potatoes well. Add the fat-free sour cream and the milk. Add one piece of the crumbled bacon, 2 tbsp. chopped chives and 1/8 of the shredded cheese to the potato mixture. Continue mixing well.

• Spoon the potato mixture into the potato shells, evenly distributing between the 4 shells. Once filled (they should be heaping with potato filling,) sprinkle the remaining cheddar cheese, chives and bacon on top of the filling.

• Place in the oven and bake at 350 degrees for 20-25 minutes or until the cheese is bubbling and the tops are crispy. Top with a tbsp. of fat-free sour cream before serving.

Hummus & Veggie Wrap

6 whole grain tortilla

¼ cup hummus

1 cup raw veggies

1 cup cantaloupe

- Add Hummus, raw Veggies of your choice onto tortilla

- Enjoy with cantaloupe

Soup & Salad

1 cup lentil soup

Small side salad

6 whole wheat crackers

1 small apple

Tuna on Salad

1 can of tuna

3 cups salad mix

1 sliced tomato

1 tbsp dressing

Veggie Fajita

Ingredients

8 corn or flour small tortillas

4 bell peppers (red, yellow, orange, green, your choice!), thickly sliced

1 red, white, or yellow onion, thickly sliced

8 oz button mushrooms, thickly sliced

3 cloves garlic,, minced

2 tablespoons light oil,, (such as vegetable or canola)

1 ¼ teaspoons chili powder

¾ teaspoon cumin

¾ teaspoon salt

½ teaspoon smoked paprika

Toppings (use as many as you like):

Lime wedges

Cilantro,, roughly chopped

Avocado,, sliced or mashed

Refried beans

Salsa

Hot sauce

Guacamole

Nacho Cheese

Sour Cream

Instructions

Heat your oven to 350F (180C). Wrap the tortillas in aluminium foil, and pop them in the oven for 15-20 minutes until heated through.

To make the vegetable fajita filling:

Heat the oil in a large skillet or frying pan over medium-high heat. When hot, add in the peppers, onions, chili powder, cumin, salt, and smoked paprika. Stir often to evenly cook the veggies until the peppers just being to soften, about 5 minutes.

Add in the mushrooms and garlic and continue to cook for another 5-7 minutes until the mushrooms have reduced in size, and the peppers have softened but aren't mushy. Crank the heat for the last minute if you want to get a real sizzle going on.

Make fajitas by topping a warm tortilla with the hot vegetable mix, and any toppings you desire.

Veggie Lasagna Bowl

*Weis Market Exclusive! Check local listing!

Prep: 20 minutes Cook: 10 minutes

Makes: 4 (1 bowl) servings

6 Lasagna Noodle Sheets

1 tablespoon plus 2 teaspoons Extra Virgin Olive Oil, divided

1 pound 85% Lean Ground Beef

1 garlic clove, minced

1/4 teaspoon kosher salt

1 medium carrot, chopped

1 medium green pepper, chopped

1 small white onion, chopped

1/2 (8-ounce) package Baby Bella Mushrooms, thinly sliced

1/2 cups Marinara Sauce

1/2 cup Whole Milk Ricotta Cheese

1/4 cup Grated Parmesan Cheese

2 tablespoons chopped fresh basil

1. Cook lasagna noodles as label directs; drain and cut into 2-inch pieces with pizza wheel or knife. In medium bowl, toss noodles and

2 teaspoons oil; cover to keep warm.

2. Heat a large skillet over medium-high heat and add beef, breaking up beef into smaller pieces with the side of a spoon. Cook 8 minutes or until browned and internal temperature reaches 160°. Drain beef, and add garlic and salt. Cook 1 minute, stirring occasionally. Makes about 2 cups.

3. In separate large skillet, heat remaining 1 tablespoon oil over medium-high heat. Add carrot, pepper and onion; cook 4 minutes, stirring occasionally. Add mushrooms; cook 4 minutes or until vegetables are lightly browned and tender, stirring occasionally. Makes about 2 cups.

4. In medium microwave-safe bowl, heat pasta sauce in microwave oven on high 2½ minutes or until heated through, stirring every 30 seconds.

5. Divide noodles into 4 bowls; top with beef mixture, pasta sauce, vegetable mixture, cheeses and basil.

Approximate nutritional values per serving:

538 Calories, 25g Fat (9g Saturated), 87mg Cholesterol, 676mg Sodium, 45g Carbohydrates, 5g Fiber, 11g Sugars, 3g Added Sugars, 34g Protein

Pizza Mushroom Poppers

*Weis Market Exclusive!

1 teaspoon Salt

Nonstick Cooking Spray

18 cremini mushrooms, caps separated from stems, stems finely chopped, divided

1/4 cup Reduced Sodium Chicken Broth

1 tablespoon Olive Oil

2 slices lower sodium turkey bacon, chopped

2 tablespoons finely chopped green bell pepper

2 garlic cloves, minced

1/3 cup Shredded Low- Moisture Part-Skim Mozzarella Cheese

1/4 cup Marinara Sauce

1 teaspoon Ground Black Pepper

1 tablespoon Grated Parmesan Cheese

1 tablespoon whole wheat bread crumbs Chopped fresh rosemary for garnish (optional)

Directions:

1. Preheat oven to 375°; spray rimmed baking pan with cooking spray. Place mushroom caps, gill side up, on prepared pan; drizzle with broth. Bake mushrooms 15 minutes; reserve any liquid remaining in caps.

2. In large skillet, heat oil over medium-high heat. Add bacon; cook 4 minutes or until crisp, stirring occasionally. With slotted spoon, transfer bacon to paper towel-lined plate.

3. In same skillet with drippings, cook bell pepper and mushroom stems 2 minutes, stirring occasionally. Add garlic; cook 1 minute or until fragrant, stirring frequently. Add reserved liquid; cook 3 minutes or until liquid is absorbed, stirring occasionally. Remove from heat and cool slightly; stir in mozzarella cheese, sauce, salt and black pepper. Makes about ³¼ cup.

4. In small bowl, stir Parmesan cheese and bread crumbs. Fill mushrooms with bell pepper mixture; top with bacon and bread crumb mixture. Bake mushrooms 10 minutes or until golden brown and heated through; sprinkle with rosemary, if desired. Makes 18 poppers.

Baked Chicken

3 oz herb chicken

1 cup mashed potatoes

1 cup steamed asparagus

1 cup milk

Instructions:

Mashed Potatoes

- Bring a pot of salted water to a boil. Add potatoes and cook until tender but still firm, about 15 minutes; drain.

- In a small saucepan heat butter and milk over low heat until butter is melted. Mash potatoes and slowly blend milk mixture into potatoes until smooth and creamy. Season with salt and pepper to taste.

For Chicken:

- 2 boneless, skinless chicken breasts

- 1 tablespoon olive oil, or avocado oil

- ½ teaspoon garlic powder

- ½ teaspoon dried basil

- ½ teaspoon dried thyme

- ½ teaspoon dried oregano

- salt and pepper, to taste

1. Instructions 

• Preheat your oven to 425F. In a small bowl, mix together the garlic powder, basil, thyme, oregano, salt and pepper until combined.

• Lightly coat the chicken breasts in olive oil, and then generously rub the spice mix on both sides of the chicken.

• Place the chicken breasts in a baking dish and cook for 20-25 minutes, depending on size (see chart above).

• Let the chicken rest for a few minutes to allow the juices to redistribute within the meat, then serve.

Pasta Medley with Turkey

1 tbsp extra virgin olive oil

1/2 medium onion

2 cloves garlic

2 cups white or cremini mushrooms (optional)

1 lb lean ground turkey

1 jar marinara sauce

1 bay leaf (optional)

1/2 cup shredded parmesan

1/2 cup whole milk

12 oz dry pasta

Fresh basil leaves

Instructions

1. Crush and mince the garlic, and finely dice the onion and mushrooms. Add the garlic, onion, mushrooms, and olive oil to a large frying pan.

2. Place the pan on the stove and turn the stove on to medium heat. Sauté the garlic, onions, and mushrooms until the onions become soft and translucent. Stir occasionally.

3. Add the ground turkey to the pan and brown, breaking up the mince with a wooden spoon as it cooks.

4. Pour the marinara sauce into the pan, followed by the parmesan and milk.

5. Reduce the heat to a simmer and cook for approximately 15 minutes.

6. While the sauce is simmering, cook the pasta in a large pot of salted water according to the instructions on the packet. Drain and pour the pasta back into the pot.

7. Spoon the sauce over the pasta and stir to combine. (You should have more sauce than you need).

8. Top the pasta with shredded basil and serve.

Air Fryer Herbed Root Vegetable Chips

*Weis Market Excusive

Prep: 15 minutes • Air Fry: 30 minutes

Makes: 4 (3¼ cup) servings

1 large carrot, peeled

1 large parsnip, peeled

2 small red beets, peeled

1 medium celery root, peeled and cut lengthwise in half

1 teaspoon chopped fresh rosemary and/or thyme

1/2 teaspoon kosher salt

1 tablespoon plus 1 teaspoon Extra Virgin Olive Oil, divided

Directions:

1. With vegetable peeler, slice carrot and parsnip into long ribbons, and beets and celery root into chips, keeping all vegetables separate.

2. In small bowl, stir rosemary and/or thyme and salt.

3. Preheat air fryer to 330° for 3 minutes. In medium bowl, toss parsnip, celery root, 2 teaspoons oil and ½ teaspoon herb mixture; transfer to air fryer basket. Air fry 10 minutes or until crisp, shaking basket every 3 minutes; transfer to rimmed baking pan. Using same bowl, repeat with carrot and beets to make 2 batches, tossing each with remaining 1 teaspoon oil and 1/2 teaspoon herb mixture. Makes about 3 cups.

Beef Stir Fry

Ingredients

• FOR THE SAUCE:

• ½ C soy sauce

• ½ teaspoon ginger

• ½ teaspoon red pepper flakes

• ½ teaspoon stevia (can substitute sugar)

• ½ teaspoon lime juice

• 1 teaspoon glucomannan powder (can substitute corn starch)

• FOR THE STIR FRY:

• 2 teaspoons olive oil

• 2 pounds lean beef steak (we use Rib Eye, New York Strip, or Sirloin) cut into thin strips

• 1 red bell pepper, sliced

• 1 14 ounce bag frozen broccoli stir fry mix

• cooked rice (for serving)

Instructions

1. Make the sauce by whisking together soy sauce, ginger, red pepper flakes, stevia, lime juice, and glucomannan powder until slightly thickened. Set aside.

2. Heat olive oil in a large skillet or wok on medium high heat.

3. Add half of the steak strips and fry until lightly browned (about 2 minutes). Turn over and brown that side (about 2 minutes). Remove from pan.

4. Add second half of steak strips and repeat browning method. Remove from pan.

5. Add red pepper slices and fry until lightly browned. Remove from pan.

6. Return pan to heat and place 2 tablespoons water in the pan. Add the frozen broccoli stir fry mix to water and cover. Steam for about 5 minutes.

7. Return steak and red pepper to pan and stir in sauce. Heat until warm throughout.

8. Serve with your favorite rice.

Roast Turkey Breast

3oz  turkey breast

1 Cup baked sweet potato

1 Cup green beans

1 ½ cup watermelon

For Turkey Breast:

Ingredients:

Avocado oil spray

1 teaspoon Diamond Crystal kosher salt - or ½ teaspoon of any other salt

¼ teaspoon black pepper - freshly ground

2 teaspoons garlic powder

2 teaspoons paprika

1 teaspoon dried thyme

1 boneless turkey breast - I use a skin-on split breast, about 2 pounds. If bought frozen, it should be fully thawed

2 tablespoons butter - melted

Instructions:

Preheat your oven to 450°F. Fit a rimmed roasting pan with a roasting rack and spray the rack with avocado oil.

• In a small bowl, mix the kosher salt, black pepper, garlic powder, paprika, and thyme.

• Place the turkey breast on a work surface such as a cutting board. Pat it dry with paper towels. Brush it on both sides with the melted butter, then rub it on both sides with the spices.

• Place the turkey, skin side up, on the prepared roasting rack. Spray the top with avocado oil.

• Roast the turkey for 20 minutes. Then, loosely cover it with foil to protect the top from scorching, and continue roasting until it reaches an internal temperature of 165°F, 30-40 more minutes. For a 2-pound split breast, the total roasting time will be 50-60 minutes (see the notes below).

• Remove the turkey from the oven. Allow it to rest for 20 minutes before carving and serving it.

For the Sweet Potato:

Ingredients

• 2 large or 3 small sweet potatoes

• 2 tsp oil (I use grapeseed or avocado oil for high heat)

• 1 tsp garlic powder, or to taste

• 1 tsp salt, or to taste

• 1 tsp black pepper, or to taste

Instructions

• Wash and scrub sweet potatoes thoroughly. There's no need to fully peel them, but I often quickly run a peeler over them and peel about half of the skin (because a bite of mostly skin tends to be chewy). Dry potatoes well with a towel or paper towel.

• Cut sweet potatoes in half length-wise, and then cut each half into 4 long strips. Chop each of the strips into small quarter-moons, about 1/2 thick.

• Line a large baking sheet with parchment paper. Spread onto baking sheet, drizzle with 2 teaspoons of olive oil, and sprinkle with garlic powder, salt, and black pepper. Toss to coat.

• Bake at 400 degrees for 25-30 minutes or until crisped, flipping once halfway through to make sure that both sides get crispy. Turn broiler on low for 60 seconds at the end if needed to get crispy.