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5-ingredient pulled chicken

Veggie Roll-Ups

Your protein source is used as your wrap and the filling gets you servings of veggies and healthy fats. Consider serving with a side of crackers for a healthier take on the traditional sandwich and chips combo.

Four veggie roll ups.

Makes 1 serving •  Prep time 10 minutes •  Cook time 0 minutes

  • 3 to 4 slices nitrate-free lunch meat
  • 9 to 12 veggie sticks of choice, such as celery, carrot sticks, bell pepper strips, snap peas
  • 2 tbs. guacamole
  1. Smear the guacamole on one side of each piece of deli meat. Place veggies sticks on top of the guacamole, roll up, and enjoy.

Coach Sam’s 5-Ingredient Pulled Chicken

This versatile protein can easily be batch-cooked and served atop a salad, inside a lettuce wrap, or alongside some roasted vegetables.

5-ingredient pulled chicken

Makes 8 servings •  Prep time 10 minutes •  Cook time 4-5 hours

  • 2 lbs. chicken breast, ideally organic and pastured
  • 1 pack organic, nitrate-free bacon, chopped
  • 1 tbs. dried thyme
  • 1 tbs. dried oregano
  • ½ tbs. dried rosemary
  1. Add all ingredients to a slow cooker. Cook on high for four to five hours until the chicken shreds easily with a fork.

Danielle Walker’s Grain-Free, Dairy-Free Mac and Cheese

This recipe yields eight servings and can be made in 30 minutes.

Danielle Walkers mac-n-cheese

Makes 8 servings •  Prep time 10 minutes •  Cook time 20 minutes

  • 2 8-oz. boxes grain-free short pasta (such as elbows, shells or penne)
  • 12 oz. white-fleshed sweet potatoes or russet potatoes, peeled and cubed
  • 6 oz. carrots, peeled and halved
  • 1 ⅔ cups chicken bone broth
  • ½ yellow onion, quartered
  • 2 cloves garlic
  • 3 tbs. nutritional yeast
  • ⅓ cup melted ghee or extra-virgin olive oil
  • 2 tsp. freshly squeezed lemon juice
  • ½ tsp. apple-cider vinegar
  • ½ tsp. prepared yellow mustard
  • Fine sea salt
  • 2 tsp. arrowroot powder, if needed for thickening
  • ¼ tsp. white pepper
  1. Cook the pasta al dente according to the instructions on the package. While the pasta cooks, prepare the vegetables.
  2. Drain the noodles but do not rinse them and do not wipe the pot clean. Add the potatoes, carrots, broth, onion, garlic, nutritional yeast, ghee, lemon juice, vinegar, mustard, and 3 ½ teaspoons salt to the pot and set over medium-high heat. Stir to combine, bring the mixture to a boil, then cover and simmer for 10 to 12 minutes, until the vegetables are fork-tender. Remove from the heat.
  3. Let the vegetables and liquid cool slightly, then pour into a blender and blend on high speed for about one minute, until smooth. Alternatively, use an immersion blender directly in the pot to purée until smooth.
  4. Return the sauce to the pot over medium-high heat, bring to a simmer, and simmer for two minutes. If the sauce is too thin, in a small bowl, whisk together the arrowroot and 1 tablespoon water to make a slurry, then whisk the slurry into the sauce and simmer for three minutes more, until thickened.
  5. Gently stir the noodles into the sauce until coated. Season to taste with salt and the pepper, then serve immediately.

Recipe excerpted from Healthy in a Hurry by Danielle Walker. Photographs copyright © 2022 by Aubrie Pic.

The LT Bowl

Make this LifeCafe menu favorite at home.

Two LT Bowls, filled with chicken, broccoli, and roasted red pepper, and topped with harissa.

Makes 4 servings •  Prep time 10 minutes •  Cook time 25 minutes

  • 4 cups brown rice
  • 1 bunch broccoli (stalks included)
  • 4 4-oz. chicken breasts
  • Olive oil to taste
  • Salt and pepper to taste
  • 8 roasted red peppers, julienned
  • 4 to 6 garlic cloves, minced
  • 4 tbs. harissa (see below)

For the Harissa

  • 1 can pimientos, drained
  • 2 fresh hot red chilies (preferred, but can substitute 1 tbsp. dried red chilies)
  • 4 garlic cloves
  • 1 tsp. coriander
  • 1 tsp. cumin
  • 1 tsp. cardamom
  • 1 tsp. salt
  • 4 tbs. olive oil
  1. Cook the brown rice according to package directions or in rice cooker.
  2. Break down the broccoli, making florets of equal size that include the stalks.
  3. Pat the chicken breasts dry and season with olive oil, salt, and pepper.
  4. In a large pan over medium-high heat, cook the chicken breasts until they’re seared. Flip the chicken and add the broccoli, peppers, and garlic to the pan. Cover the pan and place on medium-low heat, cooking for six minutes. Be sure to cook the chicken until it’s no longer pink and reaches 165 degrees F.
  5. After six minutes, turn the heat off and allow the pan to sit on the stove covered for 10 minutes.
  6. Add all of the harissa ingredients to a blender or food processor and blend until it’s the consistency of a paste.
  7. Build your four bowls: To each bowl, add 1 cup brown rice, ¼ of the broccoli, ¼ of the roasted red peppers, and one chicken breast, and top with 1 tablespoon harissa.

Buffalo Chicken Stuffed Sweet Potato

These stuffed sweet potatoes bring just the right amount of heat.

Buffalo chicken stuffed sweet potato

Makes 4 servings •  Prep time 5 minutes •  Cook time 4 hours

  • 1 cup hot sauce
  • ½ cup coconut oil
  • 1 lb. chicken breasts
  • 2 medium sweet potatoes
  • 2 tbs. green onion (optional)
  1. Mix the hot sauce and coconut oil together with a whisk.
  2. Add the chicken to a slow cooker. Pour the hot sauce and coconut oil mixture over the chicken so it’s fully covered. Cook on high for four hours, checking occasionally to make sure the chicken is still covered in sauce.
  3. When there’s an hour left on the chicken’s cook time, preheat the oven to 350 degrees F. Pierce the sweet potatoes and place in the oven for 30 to 40 minutes.
  4. After four hours, shred the chicken using a fork. It should shred easily. If not, continue heating the chicken in the slow cooker.
  5. Create four equal portions with the chicken. Cut the sweet potatoes in half and top each half with chicken and green onion if desired.

Cilantro-Lime Chicken Bowl

Try this gluten-free spin on a burrito bowl.

Makes 4 servings •  Prep time 10 minutes •  Cook time 20 minutes

  • 2 tbs. coconut oil
  • 1 lb. chicken, cubed
  • 3 limes, 2 juiced, 1 quartered
  • ¼ cup cilantro, chopped
  • 2 tsp. garlic powder
  • Salt and pepper to taste
  • 3 cups riced cauliflower
  • 1 tbs. garlic, minced
  • ½ cup black beans
  • ¼ cup red onion, diced
  • ½ cup corn
  • 2 cups cherry tomatoes, halved
  • 1 avocado, diced
  1. Heat one tablespoon of coconut oil in a skillet over medium heat until melted. Add the chicken and sauté until thoroughly cooked, about eight to 10 minutes.
  2. In a medium bowl, add the chicken, lime juice, cilantro, garlic powder, and salt and pepper. Combine until well mixed. Set aside in the refrigerator.
  3. Heat another tablespoon of coconut oil in the skillet. Once melted, add the riced cauliflower and minced garlic and sauté for about five minutes. Add the black beans, red onion, and corn and sauté for another five minutes.
  4. Add the riced cauliflower, beans, onion, and corn to a bowl with the chicken. Mix in the halved tomatoes and avocado, and squeeze the juice of the quartered limes over all the ingredients.

Bento Boxes

The options for variety are endless! Find your favorite combination of protein, fruits, veggies, and healthy fats.

A bento lunch box packed with chicken, cheese, crackers, grapes, blueberries, tomatoes and carrots.

Combinations to consider:

  • Shredded chicken, celery sticks with nut butter, and halved grapes
  • Sliced turkey and cheese, carrot sticks and sugar snap peas with hummus, and strawberries
  • Tuna salad with almond crackers, sliced cucumbers, pickles, and halved grapes
  • Deli ham and Swiss cheese roll-ups, apple slices with nut butter, and celery sticks
  • Square-cut cheese with almond crackers, cherry tomatoes with ranch, and applesauce
  1. Assemble using desired combination of ingredients.

BLT Salad

Enjoy the same flavors of the popular sandwich, but as a gluten-free salad made with just five ingredients.


Makes 4 servings •  Prep time 10 minutes •  Cook time 30 minutes

  • 8 strips of nitrate-free bacon
  • 1 lb. chicken, diced
  • 8 to 10 cups lettuce, chopped
  • 3 to 4 roma tomatoes, diced
  • 2 tbs. ranch dressing (gluten-free)
  • Salt and pepper to taste
  1. Preheat oven to 400° F.
  2. Line a baking sheet with parchment paper, and lay bacon strips evenly across the sheet.
  3. Cook for 12 to 18 minutes, until cooked to your desired level. Remove from oven and set aside.
  4. In a medium pan, sauté diced chicken over medium heat until cooked through.
  5. When bacon is cool, crumble into small pieces.
  6. Chop lettuce leaves into long strips and add to a bowl. Top with chicken, bacon, tomatoes and ranch dressing.

Chickpea “Tuna” Salad Wraps

These vegetarian wraps use chickpeas instead of tuna.

chickpea salad wraps

Makes 2 servings •  Prep time 5 minutes •  Cook time 5 minutes

  • 1 15-oz. can chickpeas, drained and rinsed
  • 1 large celery rib, minced
  • ¼ cup diced red onion
  • 2 tbs. fresh dill, chopped
  • 1 sheet nori, chopped
  • ¼ cup full-fat Greek yogurt
  • 2 tsp. Dijon mustard
  • ½ tsp. sea salt
  • 2 10-in. sprouted-grain tortillas (or gluten-free tortillas of choice)
  • 2 cups arugula
  1. In a medium bowl, combine the drained chickpeas and the celery, red onion, dill, and nori.
  2. In a small bowl, mix the yogurt, mustard, and salt. Add the yogurt mixture to the chickpea mixture and stir to mix well.
  3. Place a tortilla on each of two plates. Scoop about a cup of the chickpea salad into the middle of each tortilla, top with a cup of arugula, and then fold in the sides and roll up.
  4. Serve immediately, or wrap tightly in wax paper and serve within two days.

Photography by: Terry Brennan; Food Styling: Betsy Nelson

Creamy Chicken Tortilla Soup

Slow cook this dairy-free soup in a crockpot or whip together on the stove in 20 minutes.

creamy chicken tortilla soup

Makes 4 servings •  Prep time 15 minutes •  Cook time 4 to 6 hours

  • 1 tsp. olive oil
  • ¼ cup onion, chopped
  • 2 cloves garlic, minced
  • 3 cups chicken broth, unsalted
  • 4 oz. tomato sauce
  • 1 tsp. chipotle chili in adobo sauce, or more to taste
  • ½ cup cilantro, chopped, plus more for garnish
  • ½ 15-oz. can black beans, rinsed and drained
  • ½ 14.5-oz. can petite diced tomatoes
  • ½ cup frozen corn
  • ½ tsp. cumin
  • ¼ tsp. dried oregano
  • 1 lb. chicken breast, boneless, skinless (or pre-cooked and shredded; note the difference in directions below)
  • Himalayan or Celtic salt and ground black pepper to taste

For the cashew cream:

  • ½ cup raw, unsalted cashews
  • ¼ cup water
  1. Add the cashews to a bowl and cover with boiling water. Let them soak while you prep the soup.
  2. Heat the olive oil in a saucepan over medium-low heat. Add the onion and garlic and sauté until soft, about 3 to 4 minutes. Slowly add the chicken broth, tomato sauce, and chipotle adobo sauce and bring to a boil. Add the chopped cilantro and remove from heat. Pour into a crockpot. Add the remaining ingredients (aside from the cashew cream) to the crockpot and stir. Cover and cook on low heat for 4 to 6 hours.
  3. If using pre-cooked chicken: Heat the olive oil in a large pot or Dutch oven over medium-low heat. Add the onion and garlic and sauté until soft, about 3 to 4 minutes. Slowly add the chicken broth, tomato sauce, and chipotle adobo sauce and bring to a boil. Add the remaining ingredients (aside from the cashew cream and the chicken) and stir. Cover and cook on medium-low heat for 15 to 20 minutes.
  4. Just before the soup is done, make the cashew cream. Drain the cashews and add them to a blender along with ¼ cup of water. Blend on high for 1 minute or until very thick and creamy.
  5. Remove the chicken and shred it. Add it back to the soup.
  6. Add the cashew cream to the soup and stir until well mixed.
  7. If using pre-cooked chicken: Add the shredded chicken to the soup along with the cashew cream and stir until well mixed.
  8. Add salt and pepper to taste. Serve with fresh chopped cilantro and tortilla chips if desired.

This recipe is excerpted from Life Time’s first-ever cookbook, 1-2-12.

Avocado Apple Chicken Salad

Using cooked chicken speeds up the preparation of this light and refreshing salad.


Makes 4 servings •  Prep time 10 minutes •  Cook time 15 minutes

  • 1 lb. chicken breast, cooked
  • 2 avocados
  • 2 apples
  • ½ cup celery
  • ½ cup red onion
  • 4 tbs. extra-virgin olive oil
  • 4 tsp. fresh lime juice
  • Sea salt and pepper to taste
  1. Chop the chicken, cube the avocado, peel and core the apple, and dice the celery and red onion.
  2. In a bowl, combine the chicken, fruit, and vegetables with the olive oil and lime juice, seasoning to taste with salt and pepper. Toss to combine and serve immediately.

Green Quinoa Salad

Full of produce and plant-powered protein.

a bowl of greek quinoa salad

Makes 8 servings •  Prep time 10 minutes •  Cook time 20 minutes

  • 2 cups dry quinoa
  • 2 cucumbers
  • 3 medium vine-ripened tomatoes
  • 1 cup feta cheese
  • 2 tbs. olive oil
  • 2 tsp. salt
  • 2 tsp. oregano
  • Juice of 1 lemon, plus ½ tsp. lemon zest
  • Optional: ½ cup black olives and/or red onions
  1. Prepare the quinoa according to the package directions.
  2. Dice the cucumbers, tomatoes, and onions, if using.
  3. In a bowl, whisk together the olive oil, salt, oregano, lemon juice, and lemon zest.
  4. Stir together all ingredients to combine.

Taco Bowl

Cook and assemble this five-ingredient bowl in 15 minutes.

Taco bowl

Makes 4 servings •  Prep time 5 minutes •  Cook time 10 minutes

  • 1 lb. ground turkey
  • 2 tbs. taco seasoning
  • 6 cups romaine, chopped
  • 1 cup salsa (no sugar added)
  • 1 avocado
  1. In a medium pan over medium heat, sauté the ground turkey until cooked through, about seven to eight minutes. Add the taco seasoning and mix well.
  2. Chop the romaine leaves into long strips and add to four bowls. Top each bowl with the cooked ground turkey, salsa, and avocado.
Callie Chase
Callie Fredrickson

Callie Fredrickson is a content editor at Life Time.

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The contents of the 1/2/12 nutrition kit, including the cookbook, shaker bottle, and glass meal prep containers.

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