1. Creamy Chicken Tortilla Soup
Slow cook this dairy-free soup in a crockpot or use pre-cooked chicken and make it on the stove to have it ready in 20 minutes or less. Total protein per serving: 41g.
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
This recipe is excerpted from Life Time’s first-ever cookbook, 1-2-12.
- Add the cashews to a bowl and cover with boiling water. Let them soak while you prep the soup.
- 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.
- 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.
- 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.
- Remove the chicken and shred it. Add it back to the soup.
- Add the cashew cream to the soup and stir until well mixed.
- If using pre-cooked chicken: Add the shredded chicken to the soup along with the cashew cream and stir until well mixed.
- Add salt and pepper to taste. Serve with fresh chopped cilantro and tortilla chips if desired.
2. Chicken Bacon Ranch Bowl
This unbeatable trio of flavors is combined on one sheet with sweet potatoes and broccoli florets. Total protein per serving: 37g.
Makes 8 servings • Prep time 15 minutes • Cook time 30 minutes
- 2 lbs. boneless, skinless chicken breast, cut into 1-inch pieces
- 6 slices nitrate-free bacon
- 1 sweet potato, cubed
- 2 cups broccoli florets, cut into bite-sized pieces
- Olive oil for coating
For the Ranch Seasoning
- 1 tbs. dried parsley
- 1 tbs. dried dill
- ½ tbs. dried chives
- 1 tsp. garlic powder
- ½ tsp. onion powder
- ¼ tsp. black pepper
- ½ tsp. salt
- Preheat the oven to 425 degrees F. Line a sheet pan with parchment paper and set aside. In a small bowl, combine the Ranch Seasoning ingredients.
- Add the chicken, bacon, sweet potatoes, and broccoli to a large bowl. Toss with olive oil and Ranch Seasoning until fully coated. Transfer to the sheet pan and spread out evenly.
- Roast in the oven for 28 to 30 minutes or until the chicken is fully cooked and reads 165 degrees F and the broccoli and sweet potatoes are soft.
3. Vegan Buffalo Tofu Bowl
Enjoy this plant-based bowl featuring crispy and spicy tofu, quinoa, and a creamy avocado ranch dressing. Total protein per serving: 30g.
Makes 3 servings • Prep time 20 minutes, plus 5 hours inactive • Cook time 40 minutes
For the Buffalo Tofu
- 2 14-oz. blocks firm tofu, drained and patted dry
- 3 tbs. vegan butter
- ½ cup cayenne pepper hot sauce
- 1½ tsp. onion powder
- ½ tsp. garlic powder
- ¼ tsp. sea salt
For the Quinoa
- 2¼ cups water
- 1 tbs. extra-virgin olive oil
- 1 cup plus 2 tbs. quinoa
- ¼ tsp. sea salt
For the Avocado Ranch Dressing
- 1 ripe avocado, pitted and peeled
- ½ cup dairy-free plain yogurt
- ¼ cup lemon juice
- ¼ cup water
- 3 tbs. chopped fresh chives
- 3 tbs. chopped fresh dill
- ½ tbs. onion powder
- ½ tbs. garlic powder
- ½ tsp. sea salt
- ¼ tsp. freshly ground black pepper
Other
- 1 large cucumber, sliced
- ½ red onion, thinly sliced
This recipe originally appeared in “How to Eat 30 Grams of Protein at Every Meal.”
- Using the large holes of a box grater, shred the tofu. Spread in a single layer on a parchment-lined baking sheet and freeze until solid, about three hours.
- Remove the tofu from the freezer, and allow it to thaw on the countertop for two to four hours.** (Alternatively, thaw overnight in the fridge, or defrost in the microwave until thawed completely.)
- Meanwhile, prepare the quinoa. Bring the water and oil to a boil. Add the quinoa and salt, cover, and reduce the heat to low. Cook until the water is fully absorbed, about 15 minutes. Fluff with a fork.
- Prepare the avocado ranch dressing. In a food processor, add avocado, yogurt, lemon juice, water, herbs, and seasonings.
- Blend until smooth. Add additional water as needed to reach desired dressing consistency.
- Once the tofu is fully thawed, drain excess liquid and gently pat dry. Preheat a skillet to medium-high heat with vegan butter.
- Add the tofu and cook, stirring occasionally, until golden, about eight minutes.
- While the tofu is cooking, whisk together the hot sauce, onion powder, garlic powder, and salt in a bowl. Once the tofu is cooked, remove it from the pan and toss with the buffalo sauce.
- Divide the quinoa and buffalo tofu among three bowls. Top with sliced cucumber and red onion and drizzle with avocado ranch dressing.
Tip: For meal prep, reheat quinoa and tofu separately before adding fresh vegetables and dressing.
Note: Freezing and then thawing the tofu results in a firmer, more defined shape that resembles shredded meat and allows it to absorb sauce more readily because all the water in the tofu expands when it’s frozen and then drains out when it’s thawed.
4. Stuffed Bell Peppers
These peppers are stuffed with ground turkey, quinoa, onion, and spices. Batch prep for dairy-free and gluten-free lunches all week long. Total protein per serving: 32g.
Makes 4 servings • Prep time 20 minutes • Cook time 45 minutes
- 4 large bell peppers
- 1 tbs. olive oil
- 1 lb. lean ground turkey
- ½ onion, diced
- 1 tbs. chili powder
- 1 tsp. paprika
- Sea salt to taste
- 2 cups quinoa, cooked
- 1 lime, zested and juiced
- 1 cup fresh cilantro, coarsely chopped
This recipe is excerpted from Life Time’s first-ever cookbook, 1-2-12.
- Preheat the oven to 350 degrees F. Spray a 9×13 baking dish with cooking spray. Cut the bell peppers in half, remove the seeds, and spritz with cooking spray. Bake in the oven for 25 minutes or until tender and slightly browned.
- While the peppers are cooking, heat the olive oil in a 10-inch skillet. Add in the turkey, onion, chili powder, paprika, and salt, stirring occasionally until the turkey is cooked through.
- In a medium bowl, combine the cooked quinoa, lime juice and zest, and salt to taste. When the turkey mixture is cooked, add it to the bowl with the cilantro and mix to combine.
- Fill the bell pepper halves with the turkey mixture and bake uncovered in the oven for an additional 10 minutes.
