Salmon and Quinoa Bowl (45g Protein)
6 oz salmon filet
1 c cooked quinoa
1 c broccoli florets
1 t olive oil
1/2 t garlic powder
salt and pepper
lemon juice (to taste)
fresh parsley (optional)
fresh dill (optional)
Bake seasoned salmon at 375°F (190°C) for 15–18 minutes until flaky. Cook quinoa by simmering rinsed grains in water for 15 minutes. Steam broccoli for 5–7 minutes until tender-crisp. Assemble a bowl with quinoa, steamed broccoli, and baked salmon. Garnish with lemon juice and fresh herbs, then serve.
Yields 1 serving
Garlic Shrimp Pasta (45g Protein)
Calories: 496, Fat: 20g, Carbs: 44.5g, Protein: 33.5g
6 oz shrimp
1 c whole-grain pasta
1 T olive oil
2 garlic cloves, minced
1/4 t red pepper flakes
1 T grated Parmesan
lemon juice (optional)
salt and pepper
parsley (optional)
Cook pasta, reserving 1/4 cup water. Sauté garlic in olive oil, then cook shrimp until pink. Toss pasta in the skillet with garlic oil, add shrimp, and mix. Add reserved pasta water if needed, stir in lemon juice, and top with Parmesan and parsley. Serve hot.
Yields 1 serving
Chicken Pesto Quinoa Bowl
Calories: 658, Fat: 29, Carbs: 44, Protein: 63
6 ounces chicken breast, diced
8 oz broccoli florets
1/4 cup quinoa (dry) = 3/4 c cooked
1/2 cup water
1/2 tbsp butter
1/2 tbsp olive oil
salt, pepper and garlic powder to season
2 tbsp pesto
freshly shredded parmesan cheese (optional for garnish)
Preheat to 400 degrees. Dice your head of broccoli into florets and set aside. Dice the chicken breast into bite size pieces.
Place the broccoli florets on a large sheet pan, drizzle with olive oil, season with salt and pepper and roast for 20 minutes – flipping halfway.
Start making the quinoa. Place the quinoa and water in a pot and let it come to a rolling boil. Reduce the heat to simmer, cover and let it go for about 12-15 minutes or until the water has evaporated. Remove from the heat, fluff with a fork, add about 1 tbsp of salted butter and salt and pepper if desired and set it aside.
While the broccoli and quinoa are cooking – heat a skillet on medium heat with olive oil. Let it get hot and then add in the chicken. Add a large pinch of salt, a crack of black pepper and some garlic powder if desired. Cook until done, about 6-8 minutes.
When the chicken is done, add in about 2 tablespoons of pesto. Mix together. Taste and adjust for seasoning.
Assemble the bowls! add quinoa, roasted broccoli and then chicken. Add more pesto on top of chicken if desired, garnish with parmesaon cheese.
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