Make a healthier version of this simple freezer-friendly dinner, perfect for any night.

Instructions:

• Preheat the oven to 400°F (200°C).

• Place the sweet potato fries on a baking sheet, drizzle with olive oil, season lightly with salt and pepper, and bake for 40 minutes.

• Meanwhile, combine the egg and water in a bowl.

• Put the crushed crackers in a shallow dish.

• Take a spoonful of chopped chicken, dip it into the egg mixture, then roll in the crushed crackers until lightly coated. Place on a lined baking sheet.

• Bake the chicken nuggets for 15 minutes alongside the sweet potato fries, until cooked through and golden brown.

Consejos:

Serve with your favorite dipping sauce, a side salad, or some steamed veggies to boost your veggie intake!

Dig into these delicious lower-fat homemade fries, perfect with a side of crunchy slaw.

Instructions:

• Preheat oven to 350°F.

• Cut potatoes into wedges, leaving the skin on for extra fiber.

• Place the wedges on a baking sheet and drizzle with oil, tossing to coat evenly.

• Bake for 40 minutes, turning halfway, until crispy.

• Meanwhile, place the carrots, red onion, and cabbage in a bowl and toss together.

• Add the light mayonnaise and a pinch of black pepper to taste, mixing until well combined.

Consejos:

Use an air fryer to cook the fries for quick, extra crispy results.

A quick, flavor-packed dish that beats takeout! These kimchi noodles are loaded with protein, fiber, and bold taste – perfect for a satisfying meal.

Instructions:

• Bring a pot of water to a boil. Add the noodle nests and cook according to package directions until tender. Drain and set aside.

• Gently place eggs into a saucepan of boiling water. Cook for 5 minutes for soft-boiled. Transfer to a bowl of ice water to stop cooking

• Spread cashews on a small baking sheet. Roast in the oven at 350°F for about 5–7 minutes, until golden brown (watch carefully to avoid burning).

• In a small bowl, stir together soy sauce, ginger, garlic, and honey.
• Heat a large skillet or wok over high heat. Add sesame oil, then toss in bok choy, carrots, and mushrooms. Stir-fry for 3–4 minutes until slightly softened.

• Add cooked noodles and sauce to the skillet. Toss everything together until well coated and heated through.

• Divide noodles into two bowls. Top with roasted cashews, a spoonful of kimchi, half of a boiled egg, and a squeeze of lime juice.

Consejos:

Swap in broccoli, snap peas, or snow peas if you prefer. For extra protein, toss in cooked chicken, shrimp or tofu.

This is your guy if you’re looking for a hearty meal packed with meat, beans, and vegetables to deliver plenty of healthy nutrients.

Instructions:

• Precalentar el horno a 350°F

• Place the sausages in a pan with the oil and cook over medium heat for about 5 to 10 minutes.

• Add the chopped onion and cook until softened, about a few minutes.

• Add all the other ingredients except the potatoes to the pan with the sausage and onion, making sure the broth covers the vegetables.
• Arrange the sliced potatoes on top to cover the other ingredients.

• Transfer the pan to the oven (without a lid) and bake for about 60 minutes, or until the potatoes are browned and tender.

Consejos:

Swap the potatoes for sweet potatoes for an extra boost of color and fiber.

Nothing beats the classic flavors of homemade apple pie for breakfast on a chilly morning.

Instructions:

• Add all the ingredients to a saucepan, setting aside a few apple pieces for topping.

• Bring to a boil over medium heat, then reduce the heat and simmer gently for 5 minutes, stirring often.

• Spoon into a bowl, top with the reserved apple pieces, and sprinkle with a little more cinnamon.

Consejos:

Top your oatmeal with a handful of fresh berries or sliced banana to boost flavor and add more fruit to your day!

Pack some protein in your lunchbox with these awesome mini versions of an Italian favorite.

Instructions:

• Preheat the oven to 350°F (180°C).

• In a bowl, whisk the eggs, then add the herbs along with a pinch of salt and pepper.

• Lightly grease a 6-cup muffin tin. Add 1 tablespoon of peas to each cup, followed by a few slices of mushrooms, a couple of sun-dried tomatoes, and a few spinach leaves.

• Pour the egg mixture evenly into the 6 muffin cups. Top with a few slices of green onion and a sprinkle of crumbled feta cheese.

• Bake for 25–30 minutes, or until set and lightly golden.

• Let cool, then pack in your lunchbox with a side salad of your choice.

   

Consejos:

Show off your flexibility and switch up this recipe by changing the veggies or adding cooked ham if you want to make them meaty.

Hold on, guys — these burgers are seriously drool-worthy, spicy as heck, quick to whip up, and packed with protein to keep you crushing those goals.

Instructions:

• Preheat your oven to 375°F (190°C).

• In a bowl, mix the olive oil, jerk seasoning, dried thyme, and lime juice. Add the chicken breasts and coat them well. Let them marinate for at least 10 minutes (or longer if you’ve got the time).

• Place the chicken on a baking tray and cook for 20–25 minutes, or until fully cooked through and nicely browned. You can also grill them if you prefer that chargrilled flavor.

• While the chicken is cooking, prepare your slaw: grate the carrot and thinly slice the cucumber, onion, and radishes. Mix everything together in a bowl with the mayonnaise and chili powder. Season to taste with salt and pepper.

• Toast the brioche buns lightly, then assemble your burgers: chicken breast on the bottom, topped with a generous pile of slaw.

Consejos:

If you’re not a fan of jerk seasoning or can’t find it at the store, Cajun spice works just as well. No brioche buns? No worries — any buns will do.

This high-protein snack is the perfect pick-me-up before or after a workout.

Instructions:

Mix all the ingredients together, then roll the mixture into small balls.
Enjoy one or two right away – the rest will keep well in an airtight container.

Consejos:

Make them even more satisfying by adding quick oats to the mix and rolling them in shredded coconut.

Este plato superfácil constituye un sabroso brunch de fin de semana y es una gran fuente de fibra, que le dejará lleno y satisfecho.

Método:

1. Calentar el aceite de oliva en una sartén a fuego medio y rehogar las cebollas, removiendo regularmente.
2. Añadir el ajo, el comino y los pimientos y cocer otros 10 minutos.
3. Vierta los tomates cortados en dados, ¾ de taza de agua y los condimentos, y deje espesar a fuego lento durante 10 minutos más.
4. Con el dorso de la cuchara, haz 4 huecos en la mezcla de tomate y pon un huevo en cada uno. Cubre la sartén con una tapa o papel de aluminio y cocina hasta que los huevos estén cocidos a tu gusto.
5. Servir con una pizca de perejil y una cucharada de yogur.

Consejo: ¿Te faltan pimientos pero tienes champiñones o berenjenas? Utilízalos en su lugar.