Recipes by Phase 

Invigorate Recipes 

Slow Cooker Pumpkin Pie Oatmeal

Slow Cooker Pumpkin Pie Oatmeal

Preparation Notes:

Use regular oats instead of steel cut and divide cooking time in half. Serving size is 1 cup.

Teriyaki Ginger Salmon

Teriyaki Ginger Salmon

Preparation Notes:

Use sugar substitute instead of honey. 

Mocha Chocolate Protein Brownies 

Mocha Chocolate Protein Brownies 

PREPARATION NOTES

Use skim milk, oat flour, sugar substitute, 2 egg whites, and skip dark chocolate. 

Stuffed Flank Steak

Stuffed Flank Steak

Preparation Notes

Skip blue cheese. Use ground oat flour instead of breadcrumbs and egg white instead of yolk.

Weeknight Skillet Sazon Chicken Tenders

Weeknight Skillet Sazon Chicken Tenders

preparation notes

None. Enjoy!

Grilled Chicken Veggie Bowls

Grilled Chicken Veggie Bowls

Preparation notes

None. Enjoy!

Yogurt Marinated Chicken Kebabs

Yogurt Marinated Chicken Kebabs

Preparation notes

Use breasts instead of thighs. Use fat free yogurt.

P.F. Chang's Mongolian Beef

P.F. Chang's Mongolian Beef

preparation notes

Use sugar substitute and 2 tsp of canola oil to cook beef. For sauce, skip oil and add 2 tsp of water. Use brown sugar substitute.

Cilantro Cauliflower "Rice"

Cilantro Cauliflower "Rice"

preparation notes

None. Enjoy!

Pumpkin Protein Pancakes

Pumpkin Protein Pancakes

preparation notes

Use oat flour and omit flax. Use sugar substitute instead of honey.

Lemon Herb Salmon Cakes

Lemon Herb Salmon Cakes

preparation notes

Use oat flour instead of breadcrumbs.

Cauliflower Mash

Cauliflower Mash

preparation notes

Replace butter with olive oil. Add chives or other herbs.

Zuchinni Noodles With Red Pepper Sauce

Zuchinni Noodles With Red Pepper Sauce

Preparation Notes: 

Prepare without feta cheese. 

Black Forest Pancakes

Black Forest Pancakes

Preparation Notes:

Use oat flour only, sugar substitute, and skip the fruit jam. For filling, use sugar-free cream cheese jello and thin out with extra skim milk if needed.

Rosemary Chicken Noodle Soup 

Rosemary Chicken Noodle Soup 

Preparation Notes

Skip noodles or use zucchini noodles.  

Carrot Chips

Carrot Chips

preparation notes

None. Enjoy!

Korean BBQ Beef

Korean BBQ Beef

preparation notes

Use brown sugar substitute. Omit rice wine.

Garlic Lime Chicken Kabobs

Garlic Lime Chicken Kabobs

Preparation notes

Use 4 tbsp olive oil.

Grilled Brown Sugar Chili Pork Tenderloin

Grilled Brown Sugar Chili Pork Tenderloin

preparation notes

Use brown sugar substitute and olive oil instead of grapeseed.

Teriyaki Beef Skewers

Teriyaki Beef Skewers

preparation notes

Use brown sugar substitute instead of regular brown sugar.

Baked Salmon with Mustard-Dill Sauce

Baked Salmon with Mustard-Dill Sauce

preparation notes

Use non-fat, plain Greek yogurt instead of sour cream. 

Roasted Cauliflower with Tomatoes and Garlic

Roasted Cauliflower with Tomatoes and Garlic

preparation notes

None. Enjoy!

Pizza Cauliflower Bites

Pizza Cauliflower Bites

preparation notes

Skip coconut oil and use fat-free cottage cheese.

One Pan Balsamic Chicken and Veggies

One Pan Balsamic Chicken and Veggies

preparation notes

Use sugar or honey substitute and sugar-free Italian dressing. 

Slow Cooker Broccoli Beef

Slow Cooker Broccoli Beef

Preparation Notes

Use brown sugar substitute instead of brown sugar

Chopped Sesame Chicken Bowl

Chopped Sesame Chicken Bowl

Preparation Notes: 

Use 1 tsp of sesame oil and 1 tsp of canola. Use PB2 instead of peanut butter. Skip soba noodles and use zucchini noodles. 

Buffalo Roasted Cauliflower 

Buffalo Roasted Cauliflower 

Preparation Notes: 

None. Enjoy! 

Red Pepper Egg-In-A-Hole

Red Pepper Egg-In-A-Hole

Preparation Notes

Use egg whites. 

Spicy Buffalo Cauliflower Bites

Spicy Buffalo Cauliflower Bites

Preparation notes

Skip flour and water. Just coat cauliflower in garlic powder and bake. Skip butter and just toss in hot sauce. For a ranch dip, just combine a packet of ranch seasoning with fat free greek yogurt and skim milk.

Quick Lime Cilantro Chicken

Quick Lime Cilantro Chicken

preparation notes

Omit avocado.

Easy Beef & Broccoli

Easy Beef & Broccoli

Preparation notes

Skip honey. Use brown sugar substitute. Use 1/4 tsp of sesame oil.

Coconut Chicken Curry

Coconut Chicken Curry

preparation notes

Use 1 tsp of canola oil. Use skim milk and add coconut extract

Egg White Bites

Egg White Bites

PREPARATION NOTES

None. Enjoy!

Protein- Style Thai Turkey Wraps

Protein- Style Thai Turkey Wraps

preparation notes

Use sugar substitute instead of honey.

Cinnamon Bun Pancakes

Cinnamon Bun Pancakes

preparation notes

Use oat flour only and skip the filling. Instead, enjoy with sugar-free pancake syrup.

Layered Ratatouille 

Layered Ratatouille 

preparation notes

None. Enjoy!

Nurture Recipes 

Sweet Potato, Kale and Shrimp Skillet 

Sweet Potato, Kale and Shrimp Skillet 

Preparation Notes

None. Enjoy! 

Slow Cooker Mozzarella Stuffed Meatballs

Slow Cooker Mozzarella Stuffed Meatballs

Preparation Notes

Make sure beef is extra lean. Use Italian seasoned ground oat flour instead of breadcrumbs. Use fat-free shredded mozzarella string cheese

Clean Eating Chicken, Beans, and Cauliflower "Rice"

Clean Eating Chicken, Beans, and Cauliflower "Rice"

Preparation Notes 


None. Enjoy! 

Ezekiel Tortilla Pizza (V)

Ezekiel Tortilla Pizza (V)

Preparation Notes

Skip corn, use fat-free ricotta and any of your favorite phase-appropriate toppings.
 

Protein Blueberry Muffins (V)

Protein Blueberry Muffins (V)

Preparation Notes

Use only oat flour (skip almond), fat-free Greek yogurt, sugar substitute instead of honey, skip banana and increase apple sauce to 1 1/2 cups 

Chipotle Lime Shrimp

Chipotle Lime Shrimp

Preparation Notes

Use sugar substitute instead of sugar.

Gyros with Greek Chicken

Gyros with Greek Chicken

preparation notes

Use whole wheat pita.

Slow Cooker Pork Carnitas

Slow Cooker Pork Carnitas

PREPARATION NOTES:

Use pork tenderloin and skip tortillas.   

Brownie Batter Pancakes (V)

Brownie Batter Pancakes (V)

Preparation Notes 

Use oat flour and either unsweetened almond or skim milk.

Shrimp Pad Thai

Shrimp Pad Thai

preparation notes

Use sugar substitute, use 1 tsp of canola oil to fry, skip peanuts.

Jalapeño Turkey Burgers

Jalapeño Turkey Burgers

preparation notes

Be sure to use at least 95% lean turkey

Chicken Enchilada Casserole

Chicken Enchilada Casserole

preparation notes

Replace sour cream with plain Greek yogurt. Use fat-free mozzarella string cheese and whole grain tortillas instead of corn.

Curried Cauliflower and Lentil Salad with Carrot Noodles and Honey-Cumin Dressing (V)

Curried Cauliflower and Lentil Salad with Carrot Noodles and Honey-Cumin Dressing (V)

preparation notes

None. Enjoy!

Korean Bibimbap

Korean Bibimbap

preparation notes

Use 1/2 cup brown rice per serving and extra-lean ground beef. To make vegetarian, substitute beef for beans or lentils. 

Sweet Potato Pizzas

Sweet Potato Pizzas

preparation notes

Use Walden Farms pasta sauce and reduced-fat or fat-free ricotta cheese.

Tex-Mex Zucchini Boats with Avocado Salsa

Tex-Mex Zucchini Boats with Avocado Salsa

preparation notes

Use almond cheese or reduced-fat string cheese.

Mexican Tuna-Avocado Salad 

Mexican Tuna-Avocado Salad 

preparation notes

None. Enjoy! 

Eggs Baked in Portobello Mushrooms

Eggs Baked in Portobello Mushrooms

preparation notes

Use low-fat string cheese or almond cheese

Tomato Basil Soup (V)

Tomato Basil Soup (V)

preparation notes

Omit butter and use skim milk. 

Zucchini Primavera with Shrimp

Zucchini Primavera with Shrimp

preparation notes

Use Walden Farm's pasta sauce, omit the cheese and replace peas with another Nurture-approved veggie. 

Summer Tomato Zucchini Frittata  

Summer Tomato Zucchini Frittata  

preparation notes

Use reduced-fat string cheese.

Porcini Mushroom Quinoa Risotto

Porcini Mushroom Quinoa Risotto

preparation notes

None. Enjoy!

Quick and Easy Chicken and Avocado Burritos

Quick and Easy Chicken and Avocado Burritos

Preparation Notes 

Use shredded fat free mozzarella string cheese and whole grain tortillas. Add onions, bell peppers and spinach for extra veggies.

Creamy Avocado Chicken Salad

Creamy Avocado Chicken Salad

Preparation Notes

None. Enjoy!

Strawberry Protein Cake Bars (V)

Strawberry Protein Cake Bars (V)

Preparation Notes

Use ground oat flour instead of whole wheat. Use Walden Farms pancake syrup instead of agave.

Grilled Sweet Potato Fries (V)

Grilled Sweet Potato Fries (V)

preparation notes

None. Enjoy!

Chicken Avocado Pitas

Chicken Avocado Pitas

preparation notes

Skip cheese. Use boneless skinless breasts that you cook-- not rotisserie chicken. Make sure pitas are whole wheat.

Breakfast Casserole

Breakfast Casserole

preparation notes

Make your own turkey sausage by browning 95% lean ground turkey and seasoning. Use skim milk instead of coconut. Only use 1 tsp of canola oil.

Vegetarian Mexican Cabbage Soup (V)

Vegetarian Mexican Cabbage Soup (V)

PREPARATION NOTES:

Top with non-fat Greek yogurt.  

Blackened Tilapia Tacos with Citrus Slaw

Blackened Tilapia Tacos with Citrus Slaw

preparation notes

Use grapefruit instead of tangerine. Skip butter completely. Use whole grain instead of flour tortillas.

Zoodles with Turkey-Quinoa Meatballs

Zoodles with Turkey-Quinoa Meatballs

preparation notes

Be sure to use at least 95% lean turkey

Chicken Quesodillas 

Chicken Quesodillas 

preparation notes

Use either brown rice tortillas, or any other whole grain tortilla.

White Bean and Chard Soup with Celery Root (V)

White Bean and Chard Soup with Celery Root (V)

preparation notes

None. Enjoy!

Turkey-Quinoa Stuffed Bell Peppers

Turkey-Quinoa Stuffed Bell Peppers

preparation notes

Use Walden Farms pasta sauce or crushed tomatoes and almond cheese or reduced-fat string cheese.

Vegetarian Squash and Black Bean Tacos (V)

Vegetarian Squash and Black Bean Tacos (V)

preparation notes

Use whole grain tortillas.

Blackened Mahi-Mahi Burgers

Blackened Mahi-Mahi Burgers

preparation notes

Use fat-free plain greek yogurt instead of mayo, and your favorite veggies instead of pineapple. Enjoy with a whole grain tortilla or pita. 

Taco Zucchini Lasagne

Taco Zucchini Lasagne

preparation notes

Use extra-lean ground beef, fat-free or part-skim ricotta and almond or reduced-fat string cheese instead of cheddar and Monterey Jack. Replace sour cream with plan, fat-free Greek yogurt.

Spicy Szechuan Shrimp and Broccoli Stir-fry

Spicy Szechuan Shrimp and Broccoli Stir-fry

preparation notes

Use a sugar-free chili sauce like Huy Fong Chili-Garlic Sauce and skip sesame seeds.

One Pan Balsamic Chicken with Veggies

One Pan Balsamic Chicken with Veggies

preparation notes

Use sugar or honey substitute and sugar-free Italian dressing. 

Butternut Squash Noodles (V)

Butternut Squash Noodles (V)

Preparation Notes

Skip cheese.

Cake Batter Dip (V)

Cake Batter Dip (V)

Preparation Notes

Use PB2 instead of cashew butter. Use old-fashioned oats and sugar substitute. 

Blueberry Protein Pancakes (V)

Blueberry Protein Pancakes (V)

Preparation Notes

Use sugar substitute instead of agave and fat-free cottage cheese.

Frozen Yogurt Covered Blueberries (V)

Frozen Yogurt Covered Blueberries (V)

Preparation notes

Use plain nonfat greek yogurt. To sweeten, use sugar substitute.

Tex-Mex Vegetarian Quinoa Bowl (V)

Tex-Mex Vegetarian Quinoa Bowl (V)

preparation notes

Use reduced-fat string cheese.

Cajun Grilled Shrimp with Spicy Dipping Sauce

Cajun Grilled Shrimp with Spicy Dipping Sauce

preparation notes

Sub mayo for fat-free plain Greek yogurt.

Acorn Squash Breakfast Bowl (V)

Acorn Squash Breakfast Bowl (V)

preparation notes

Use olive or canola oil and fat-free, plain Greek yogurt. Top with berries.  

White Chicken Chili

White Chicken Chili

preparation notes

Use chicken breast and top with 1/3 avocado or whole-grain tortilla.

Simple Sea Scallops

Simple Sea Scallops

preparation notes

None. Enjoy!

Slow Cooker Turkey Tacos

Slow Cooker Turkey Tacos

preparation notes

Use a whole-grain tortilla and reduced-fat string cheese. Be sure to use at least 95% lean turkey

Turkey-Marinara tuffed Portobello Caps

Turkey-Marinara tuffed Portobello Caps

preparation notes

Use Walden Farms pasta sauce or crushed tomatoes and almond cheese or reduced-fat string cheese. Be sure to use at least 95% lean turkey.

Berry Frozen Yogurt

Berry Frozen Yogurt

preparation notes

Use plain, fat-free Greek yogurt and sugar substitute for honey. 

Quinoa-Stuffed Peppers

Quinoa-Stuffed Peppers

preparation notes

Use low-fat string cheese or almond cheese and skip the corn or replace it with a Nurture-approved veggie.

Turkey Taco Salad

Turkey Taco Salad

preparation notes

Use 95% lean turkey and skip cheese/sour cream toppings. 

Crispy Broccoli Fritters

Crispy Broccoli Fritters

preparation notes

Use reduced fat string cheese instead of parmesan, and oat flour. 

Crispy Shoestring Sweet Potato Fries

Crispy Shoestring Sweet Potato Fries

preparation notes

None. Enjoy!

Baked Chicken Milanese with Arugula and Tomatoes

Baked Chicken Milanese with Arugula and Tomatoes

preparation notes

Make your own Ezekiel breadcrumbs or substitute with oat flour and use reduced-fat string cheese.  

Strengthen Recipes

Taco Chicken Bowl 

Taco Chicken Bowl 

Preparation Notes

Use 1/2 of recommended rice, use brown rice instead of white. Make sure cheese is low fat. 

Squash Egg-in-a-hole

Squash Egg-in-a-hole

PReparation Notes 

Use dried cherries instead of dates.

Banana Nut Pancake (V)

Banana Nut Pancake (V)

Preparation Notes 

Use fat-free milk.

Kale, Turkey Meatball Soup

Kale, Turkey Meatball Soup

Preparation Notes

Use Ezekiel bread, fat-free milk, and shredded low-fat cheese sticks. Be sure to use at least 95% lean turkey.

Bell Pepper Chicken "Nachos" 

Bell Pepper Chicken "Nachos" 

Preparation Notes

Use low-fat cheese and chicken breast. 

Basic Beef Stew with Carrots and Mushrooms

Basic Beef Stew with Carrots and Mushrooms

Preparation notes

Use 3 tbsp corn starch instead of flour

Cabbage and Scallion Fritters (V)

Cabbage and Scallion Fritters (V)

PREPARATION NOTES

Use oat flour instead of almond.

Shaved Brussel Sprout Salad

Shaved Brussel Sprout Salad

preparation notes

Use low-fat or fat-free cheese, pistachios instead of pumpkin seeds and sugar-free maple syrup. Skip pomegranate or replace with grapes. 

Crispy Crunchy Baked Fish Sticks

Crispy Crunchy Baked Fish Sticks

preparation notes

None. Enjoy!

Beef and Snow Pea Stir-Fry

Beef and Snow Pea Stir-Fry

preparation notes

Skip cashews, use Splenda instead of honey, and 1 tsp of sesame oil.

Grill-Ready Veggie Foil Packs

Grill-Ready Veggie Foil Packs

Preparation Notes

Use low-fat cheese.

Sticky Garlic Chicken Broccoli

Sticky Garlic Chicken Broccoli

Preparation Notes

Use whole wheat Panko. Use 1 tsp of Splenda instead of honey. Use 1 tsp of olive oil. Use fat-free milk and vinegar instead of buttermilk.

Zucchini Fritters (V) 

Zucchini Fritters (V) 

PReparation Notes 

Use low-fat or fat-free cheese.

Sweet Potato Peanut Butter Toast (V)

Sweet Potato Peanut Butter Toast (V)

PReparation Notes 

Use 1 tbsp. peanut butter.

Pumpkin Protein Shake (V) 

Pumpkin Protein Shake (V) 

Preparation Notes

Use calorie-free sweetener. 

Crab Mango Tacos

Crab Mango Tacos

Preparation Notes

Use you favorite Walden Farm's dressing. 

Cauliflower Breadsticks (V)

Cauliflower Breadsticks (V)

preparation notes

Use low-fat or fat-free cheese

Perfect Filet Mignon for Two

Perfect Filet Mignon for Two

PREPARATION NOTES

None. Enjoy!

Pad Thai Zucchini Noodle Salad

Pad Thai Zucchini Noodle Salad

preparation notes

Skip peanuts, use Splenda or sugar substitute instead of honey, use PB2 peanut butter, and canola instead of coconut oil. 

Creamy Chicken Broccoli Casserole

Creamy Chicken Broccoli Casserole

preparation notes

Use skim milk, whole wheat flour and low-fat cheese. Omit the bacon.

Shrimp Fried Rice

Shrimp Fried Rice

preparation notes

Use 2 tsp of oil total and brown rice.

Spiralized Beets with Hummus and Arugula  (V)

Spiralized Beets with Hummus and Arugula  (V)

preparation notes

Use 1/4 cup hummus per serving.

Egg and Bacon Sandwich 

Egg and Bacon Sandwich 

Preparation Notes

None. Enjoy! 

Double Chocolate Protein Cookies (V) 

Double Chocolate Protein Cookies (V) 

Preparation Notes

Use sugar-free chocolate chips. 

Clean Green Bean Casserole  (V)

Clean Green Bean Casserole  (V)

Preparation Notes 

Use a combination of low-fat cream cheese and low-fat regular cheese. Use canola or olive oil, walnuts instead of pecans and whole wheat breadcrumbs.

Turkey and Black Bean Quesadilla

Turkey and Black Bean Quesadilla

preparation notes

None. Enjoy!

Healthy Baked Chicken Nuggets

Healthy Baked Chicken Nuggets

preparation notes

Use whole wheat panko and low-fat parmesan.

Crustless Zucchini Quiche

Crustless Zucchini Quiche

preparation notes

Use whole wheat tortillas, low-fat cheese and canola instead of coconut oil.

Grilled Scallop Orange Kebabs

Grilled Scallop Orange Kebabs

Preparation notes

Skip honey and use sugar-free syrup instead.

Spicy Egg and Tomato Breakfast Skillet

Spicy Egg and Tomato Breakfast Skillet

Preparation notes

Use low-fat goat cheese. One egg is a single serving. Or add more egg whites (up to four per serving).

Sweet Potato Breakfast Hash

Sweet Potato Breakfast Hash

preparation notes

None, enjoy!

Stuffed Spaghetti Squash

Stuffed Spaghetti Squash

preparation notes

Use turkey sausage, and pistachios instead of pine nuts.

Greek Turkey Burgers

Greek Turkey Burgers

preparation notes

Skip the sun-dried tomatoes, use low-fat or fat-free feta, enjoy with a whole-grain English muffin, pita or other plan-approved bun substitute. Also be sure to use at least 95% lean turkey.

Preparation Notes

Use low-fat or fat-free cheese. Use plain balsamic vinegar.