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10 MEALS IN UNDER 25 MINUTES

Meal 1: Greek Salad
Serving Size: 2-3
 

For the Salad:

  • 1 cup cherry tomatoes, halved

  • 1 large cucumber, thinly sliced 

  • 1 cup halved kalamata olives

  • 1/2 red onion, thinly sliced

  • 3/4 cup organic crumbled feta

For the Dressing:

  • 1/4 cup extra-virgin olive oil

  • 2 tbsp. red wine vinegar

  • Juice of 1/2 a lemon

  • 1 tsp. dried oregano

  • Sea salt & ground black pepper to taste


Directions: 

  1. In a large bowl, stir together tomatoes, cucumber, olives, and red onion. Gently fold in feta. Mix in dressing.
     

 ​Meal 2: Lemon Garlic Shrimp
Serving size: 2-3 
 

  • Ingredients:

  • 3 tbsp. extra-virgin olive oil

  • 1 lb. wild shrimp, peeled and deveined

  • 1 lemon, thinly sliced, plus juice of 1 lemon

  • 3 cloves garlic, minced

  • 1 tsp. crushed red pepper flakes

  • Kosher salt

  • 2 tbsp. dry white wine (or water)

  • Freshly chopped parsley, for garnish


Directions:

  1. In a large skillet over medium heat,  add olive oil. Add shrimp, lemon slices, garlic, and crushed red pepper flakes, and season with salt. Cook, stirring occasionally, until shrimp is pink and opaque, about 3 minutes per side.

  2. Remove from heat and stir in lemon juice, and white wine. Season with salt and garnish with parsley before serving.

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​Meal 3: Cauliflower Fried Rice
Serving Size: 2-3

Ingredients:

  • 4 cups cauliflower rice 

  • 2 tbsp. virgin olive oil

  • 1 bell pepper, cut into thin pieces

  • 1 scallion, thinly sliced

  • 1 " piece ginger, cut into thin matchsticks

  • 2 tsp. chili garlic paste

  • 2 tsp. honey

  • 4 large pasture raised eggs

  • 1 cups peas or carrots

  • 1 c. edamame

    Directions:

  1. Heat 1 tbsp oil in a large cast-iron skillet over low-medium heat.

  2. Add the pepper, the white parts of the scallion, and the ginger; cook, stirring, 2 minutes.

  3. Add the cauliflower, toss to combine and cook, covered, stirring once, for 5 minutes.

  4. In a small bowl, mix together the chili garlic paste, and honey.

  5. In a separate small bowl, lightly whisk the eggs.

  6. Push the cauliflower mixture to one side of the skillet, add the remaining 1 tbsp oil, then the eggs, scrambling until cooked, 2 minutes.

  7. Remove skillet from heat and fold in the eggs, sauce, peas (or carrots) , and edamame.
     

​Meal 4: Stewed White Beans and Kale
Serving Size: 2-3


Ingredients: 

  • 2 tbsp. avocado oil

  • 6 cloves garlic, chopped

  • 1 can organic chicken broth

  • 1  can diced tomatoes

  • 6 sprigs fresh thyme

  • 1 small bunch kale, leaves chopped into pieces

  • 1 15-oz. can small white beans

  • Grated Parmesan, for serving
     

Directions:

  1. Heat oil in a large pot over medium heat.

  2. Add the garlic and sauté for 2 minutes.

  3. Add the chicken broth and tomatoes (including juices) and thyme and bring to a boil.

  4. Add the kale and simmer until tender, about 3 minutes.

  5. Fold in the beans and cook until heated through.

  6. Serve with grated Parmesan and a green salad.
     

​Meal 5: Grilled Eggplant, Roasted Red Pepper Salad
Serving Size: 1-2

 

Ingredients:

  • 1 large eggplant, sliced 

  • 2 tbsp olive oil

  • 1 cup organic goat cheese

  • 4 medium roasted red peppers

  • 2 cups argula 

  • Kosher salt and pepper

  • Toppings:

  • 2 tbsp sunflower seeds
     

Directions:

  1. Heat grill to medium.

  2. Brush both sides of the eggplant with the oil and season with ¼ tsp each salt and pepper.

  3. Grill, covered, until the eggplant is slightly charred and tender, 4-5 minutes per side.

  4. In a medium bowl, mix arugula eggplant, goat cheese and roasted peppers.

  5. Top with seeds 

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Meal 6: Chickpea, Orange and Tomato Salad

Serving Size: 2

Ingredients:

  • 1 small orange

  • 1 cup pre cooked gluten free grain ( Trader Joe's Frozen Pre Cooked Quinoa is great!)

  • 2 cup cherry tomatoes, chopped

  • 1 cup chickpeas

  • 1/2 small sweet onion

  • 1 tbsp. olive oil

  • Kosher salt and pepper

Directions:

  1. Grate 2 tsp orange zest into a medium bowl. Add the grains and toss to combine.

  2. Add 1 cup tap water, cover and let stand for 12 minutes; fluff with a fork.

  3. Meanwhile, cut away the peel and pith of the orange. Working over a large bowl, cut out the segments, adding them to the bowl as you go. Squeeze the juice of the remaining membrane into the bowl.

  4. Add the tomatoes, chickpeas, onion, olives, oil, 1/2 tsp salt and 1/4 tsp pepper, and gently mix to combine.

  • Serve over grain.

    ​Meal 7: One-Sheet Roasted Garlic Salmon Broccoli
    Serving Size: 4

    Ingredients:

  • 1. 4 pieces of wild salmon

  • 2 cups fresh or frozen broccoli cut into

  • 2 1/2 tbsp melted coconut oil divided

    4.

  • 2 tsp garlic

  • 3/4 tsp sea salt divided and to taste

  • black pepper to taste

  • 1 lemon sliced


    Directions:

  1. Preheat oven to 450F and line a large baking sheet with parchment paper 

  2.  Arrange the salmon pieces on the lined baking sheet

  3. Drizzle or brush 1 tablespoon of oil over the fish. Sprinkle with 1 tsp garlic, sea salt and pepper. Finally, top the w sliced lemon. Set aside.

  4. Next, combine the broccoli florets, 1 1/2 tablespoons of oil, 1 tsp garlic, 1/2 teaspoon sea salt and ground black pepper in a medium bowl. Toss to evenly coat the florets. 

  5. Arrange the broccoli on the baking sheet around the salmon pieces.

  6. Bake in the oven for 13-15 minutes or until fish is done and the broccoli florets are slightly golden on the ends.

​

Meal 8: Paleo Taco Bowl
Serving Size: 2
 

Ingredients:

  • 1 green pepper, diced

  • 1/2 onion, diced

  • 1 batch organic  taco seasoning 

  • 2 cups riced frozen cauliflower

  • Salt and pepper – to season the cauliflower rice

  • Base: Spinach (or your favorite greens)

  • Toppings: 

  • Salsa

  • 1/2 avocado

  • 2 tbsp pumpkin seeds

  • 2 tbsp sunflower seeds

 

Directions:

  1. In a large skillet, over medium heat, add your green pepper and onions to the pan. Cook until the onions are translucent.

  2. Add cauliflower rice and taco seasoning  combine  well.  I like to cover my pan so it speeds up the cooking a bit. About 3-5 minutes.

  3. Once rice is done, add a bunch of your favorite greens to your bow then top with cauliflower rice and toppings of choice.


Meal 9: Chickpea Salad 
Serving Size: 2

Ingredients:

  • 1 can organic chickpeas 

  • 1/2 red onion, finely chopped

  •  2 organic cucumbers, chopped

  •  1/4 cup basil, chopped

  • 1/4 cup extra virgin olive oil

  • 1 tablespoon garlic powder

  • 1/2 teaspoon sea salt

  • 1/4 teaspoon black pepper

  • 1 jar roasted red pepper

  • 3 tablespoons lemon juice
     

Directions:

  • Drain and rinse the chickpeas and pace the chickpeas in a large bowl

  • Chop the onion, cumbers, basil, garlic (if using fresh)

  • Combine chickpeas, veggies, red peppers, olive oil, spice and lemon juice; mix well

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Meal 10 :Pesto Quinoa 
Serving Size: 2-3
 

Ingredients:

  • 2 cups multi-colored quinoa, uncooked 

  • 1-2 handfuls of basil

  • 1 small red onion, chopped

  • 2 avocados

  • 1/4 cup hemp seeds

  • 1/4 cup extra virgin olive oil

  • 1/2 lemon, juiced

  • 2 cloves of fresh garlic or 2 tbsp garlic powder

  • 1/2 tsp sea salt

  • 1/2 tsp black pepper 

Directions: 

  1. 1. Cook the quinoa. Really want to save time? Buy Trader Joe’s pre-cooked organic quinoa, it takes 5-6 mins to cook on stove top! 

  2.  Combine avocados, basil, hemp seeds, garlic, salt and pepper in a food processor or blender.

  3. With machine running, slowly add the lemon juice and olive oil to achieve a creamy, smooth pesto.
    Add water, as needed, to thin consistency. 

  4.  Chop red onion. 

  5.  Combine cooked quinoa, red onion and pesto; mix well.

  6. Serve warm or cold. (I prefer this dish cold.) 

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5 Meals in Under 25 Minutes: Project
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