Each recipe makes 6 servings with 40g+ protein and 10g+ fiber per serving

1. Turkey and Quinoa Power Bowls

Prep Time: 25 minutes Cook Time: 20 minutes Servings: 6

Nutrition Per Serving:

• Calories: 520
• Protein: 44g
• Carbohydrates: 38g
• Fiber: 12g
• Fat: 22g
• Sugar: 8g
• Sodium: 650mg

Ingredients:

• 2 lbs ground turkey (93% lean)
• 3 cups cooked quinoa
• 2 cups frozen corn
• 2 red bell peppers, diced
• 2 cups diced zucchini
• 3 cups baby spinach
• 2 tbsp olive oil
• 2 tsp cumin
• 2 tsp chili powder
• 1 tsp oregano
• Salt and pepper to taste
• 1½ cups shredded cheese
• 6 tbsp Greek yogurt (for serving)
• ½ cup pumpkin seeds

Instructions:

1. Cook quinoa according to package directions.
2. Heat olive oil in a large skillet. Sauté bell peppers and zucchini until soft.
3. Add ground turkey and spices, cook until turkey is browned and cooked through.
4. Stir in corn and spinach. Cook until spinach wilts.
5. Divide quinoa among 6 containers, top with turkey mixture, cheese, and pumpkin seeds.
6. Serve with a dollop of Greek yogurt.

2. Chicken and Sweet Potato with Quinoa

Prep Time: 35 minutes Cook Time: 25 minutes Servings: 6

Nutrition Per Serving:

• Calories: 485
• Protein: 42g
• Carbohydrates: 45g
• Fiber: 11g
• Fat: 18g
• Sugar: 12g
• Sodium: 580mg

Ingredients:

• 2 lbs boneless chicken thighs, cubed
• 2 cups cooked quinoa
• 3 large sweet potatoes, cubed
• 1 can (14 oz) diced tomatoes
• 2 cups chicken broth
• 2 carrots, diced
• 2 tbsp olive oil
• 2 tsp turmeric
• 2 tsp paprika
• 1 tsp ground coriander
• 1 tsp dried thyme
• 2 cups baby spinach
• ½ cup chopped almonds
• Salt to taste

Instructions:

1. Cook quinoa according to package directions.
2. Heat olive oil in a large pot. Brown chicken pieces on all sides.
3. Add sweet potatoes and carrots, cook for 5 minutes.
4. Add spices and cook for 1 minute.
5. Add diced tomatoes and broth. Bring to boil, then simmer covered for 20 minutes.
6. Stir in spinach and cook until wilted.
7. Serve over quinoa, top with almonds.
8. Divide among 6 containers.

3. Beef and Vegetable Stew with Barley

Prep Time: 40 minutes Cook Time: 35 minutes Servings: 6

Nutrition Per Serving:

• Calories: 535
• Protein: 43g
• Carbohydrates: 42g
• Fiber: 13g
• Fat: 20g
• Sugar: 9g
• Sodium: 720mg

Ingredients:

• 2 lbs lean beef stew meat, cubed
• 1½ cups pearl barley
• 1 can (28 oz) crushed tomatoes
• 2 red bell peppers, diced
• 3 carrots, diced
• 3 celery stalks, diced
• 3 cups beef broth
• 2 tbsp olive oil
• 2 tsp paprika
• 1 tsp oregano
• 1 tsp dried thyme
• 2 cups chopped spinach
• 1½ cups shredded cheddar cheese
• Salt and pepper to taste

Instructions:

1. Cook pearl barley according to package directions.
2. Heat olive oil in a large pot. Brown beef on all sides.
3. Add bell peppers, carrots, and celery. Cook until softened.
4. Add spices and cook for 1 minute.
5. Add crushed tomatoes and broth. Bring to boil, then simmer covered for 30 minutes.
6. Add cooked barley and spinach, cook until spinach wilts.
7. Divide among 6 containers, top with cheese.

4. Chicken and Brown Rice Buddha Bowls

Prep Time: 30 minutes Cook Time: 25 minutes Servings: 6

Nutrition Per Serving:

• Calories: 550
• Protein: 45g
• Carbohydrates: 41g
• Fiber: 12g
• Fat: 24g
• Sugar: 7g
• Sodium: 490mg

Ingredients:

• 2.5 lbs chicken breast, cubed
• 3 cups cooked brown rice
• 3 cups green beans, trimmed
• 2 cups shredded carrots
• 2 cups edamame (shelled)
• ¼ cup olive oil
• 3 tbsp tahini
• 2 tbsp lemon juice
• 1 tsp dried basil
• 1 tsp oregano
• 1 tsp cumin
• ½ cup sunflower seeds
• Salt and pepper to taste

Instructions:

1. Cook brown rice according to package directions.
2. Season chicken with salt, pepper, basil, oregano, and cumin.
3. Heat 2 tbsp olive oil in a large skillet, cook chicken until done.
4. Steam green beans until tender-crisp.
5. Whisk together remaining olive oil, tahini, and lemon juice for dressing.
6. Divide rice among 6 containers, top with chicken, green beans, carrots, edamame, and sunflower seeds.
7. Drizzle with tahini dressing.

5. Turkey Meatball and Vegetable Soup with Barley

Prep Time: 45 minutes Cook Time: 20 minutes Servings: 6

Nutrition Per Serving:

• Calories: 465
• Protein: 41g
• Carbohydrates: 35g
• Fiber: 10g
• Fat: 18g
• Sugar: 8g
• Sodium: 640mg

Ingredients:

For Meatballs:

• 2 lbs ground turkey
• ½ cup whole wheat breadcrumbs
• 1 egg
• ¼ cup grated Parmesan
• 1 tsp dried basil
• 1 tsp oregano

For Soup:

• 1 cup pearl barley
• 6 cups chicken broth
• 2 cups diced tomatoes
• 2 cups chopped spinach
• 3 carrots, diced
• 3 celery stalks, diced
• 2 tsp Italian seasoning
• 1 tsp dried thyme
• 2 tbsp olive oil
• Salt and pepper to taste

Instructions:

1. Cook pearl barley according to package directions.
2. Mix meatball ingredients, form into 24 balls.
3. Brown meatballs in olive oil in a large pot.
4. Remove meatballs, add carrots and celery to pot.
5. Add Italian seasoning and thyme, cook 1 minute.
6. Add broth and tomatoes. Bring to boil.
7. Return meatballs to pot, add cooked barley, simmer 15 minutes.
8. Add spinach, cook until wilted.
9. Divide among 6 containers.

6. Egg and Quinoa Breakfast Burritos

Prep Time: 25 minutes Cook Time: 15 minutes Servings: 6

Nutrition Per Serving:

• Calories: 580
• Protein: 41g
• Carbohydrates: 48g
• Fiber: 11g
• Fat: 26g
• Sugar: 6g
• Sodium: 750mg

Ingredients:

• 12 large eggs
• 2 cups cooked quinoa
• 2 cups shredded Mexican cheese blend
• 2 red bell peppers, diced
• 2 cups baby spinach
• 6 large whole wheat tortillas
• 2 tbsp olive oil
• 1 tsp cumin
• 1 tsp chili powder
• 1 tsp paprika
• 6 tbsp Greek yogurt
• ½ cup chopped walnuts
• Salt and pepper to taste

Instructions:

1. Cook quinoa according to package directions.
2. Heat olive oil in a large skillet. Sauté bell peppers until soft.
3. Add cooked quinoa, cumin, chili powder, and paprika. Heat through.
4. Scramble eggs in a separate pan until just set.
5. Add spinach to eggs, cook until wilted.
6. Warm tortillas. Fill each with egg mixture, quinoa mixture, cheese, and walnuts.
7. Roll tightly and wrap individually.
8. Serve with Greek yogurt on the side.

7. Chicken and Sweet Potato Hash with Seeds

Prep Time: 30 minutes Cook Time: 25 minutes Servings: 6

Nutrition Per Serving:

• Calories: 525
• Protein: 44g
• Carbohydrates: 32g
• Fiber: 12g
• Fat: 25g
• Sugar: 8g
• Sodium: 560mg

Ingredients:

• 2.5 lbs ground chicken
• 3 large sweet potatoes, cubed
• 2 red bell peppers, diced
• 2 cups baby spinach
• 3 tbsp olive oil
• 2 tsp smoked paprika
• 2 tsp ground cumin
• 1 tsp dried oregano
• 1 tsp dried thyme
• 1½ cups shredded mozzarella cheese
• ½ cup pumpkin seeds
• ½ cup chopped pecans
• Salt and pepper to taste

Instructions:

1. Heat 2 tbsp olive oil in a large skillet. Add sweet potatoes and cook until tender.
2. Remove sweet potatoes, add remaining oil.
3. Cook ground chicken with spices until browned and cooked through.
4. Add bell peppers and cook until soft.
5. Return sweet potatoes to pan, add spinach.
6. Cook until heated through and spinach wilts.
7. Divide among 6 containers, top with cheese, pumpkin seeds, and pecans.

8. Beef and Quinoa Stuffed Bell Peppers

Prep Time: 45 minutes Cook Time: 30 minutes Servings: 6

Nutrition Per Serving:

• Calories: 510
• Protein: 42g
• Carbohydrates: 38g
• Fiber: 10g
• Fat: 22g
• Sugar: 12g
• Sodium: 620mg

Ingredients:

• 1.5 lbs lean ground beef (90% lean)
• 2 cups cooked quinoa
• 12 large bell peppers (2 per serving)
• 1 can (14 oz) diced tomatoes
• 2 cups corn kernels
• 2 cups baby spinach, chopped
• 2 tbsp olive oil
• 2 tsp Italian seasoning
• 1 tsp paprika
• 1 tsp dried basil
• 2 cups shredded mozzarella cheese
• ½ cup pine nuts
• Salt and pepper to taste

Instructions:

1. Cook quinoa according to package directions.
2. Cut tops off peppers and remove seeds and membranes.
3. Heat olive oil in a large skillet. Brown ground beef with spices.
4. Add diced tomatoes, corn, and spinach. Cook until spinach wilts.
5. Mix in cooked quinoa and pine nuts.
6. Stuff peppers with mixture, top with cheese.
7. Bake at 375°F for 25-30 minutes.
8. Store 2 peppers per container.

Storage Tips:

• Most meals keep 4-5 days in refrigerator
• Freeze portions for up to 3 months
• Reheat thoroughly before eating
• Add fresh herbs or a squeeze of lemon when reheating to brighten flavors

High-Fiber Ingredients Featured:

• Quinoa: 5g fiber per cup cooked
• Brown rice: 4g fiber per cup cooked
• Pearl barley: 6g fiber per cup cooked
• Sweet potatoes: 4g fiber per cup
• Whole wheat tortillas: 3g fiber each
• Nuts and seeds: 2-4g fiber per ounce
• Spinach and vegetables: 2-4g fiber per cup

Breastfeeding-Friendly Notes:

• All ingredients are gentle on digestion and safe for nursing mothers
• Avoided beans, cruciferous vegetables, and alliums
• High protein supports milk production
• Fiber from grains, vegetables, nuts, and seeds aids digestion
• Iron-rich ingredients support maternal health
• Healthy fats from nuts, seeds, and olive oil support brain development
• Stay hydrated and eat regularly while nursing