High-protein almond butter banana magic shell overnight oats | BREAKFAST | Grace and Greens

Save time eating healthy –

Get A Meal Plan in your inbox every week →

Save time eating healthy –

Get A Meal Plan in your inbox every week →

RECIPES

WELLNESS READS

WORKSHOPS

SHOP

CONTACT

ABOUT

COMMUNITY

High-protein almond butter banana magic shell overnight oats

High-protein almond butter banana magic shell overnight oats

BREAKFAST

Dec 3, 2025

High-protein almond butter banana magic shell overnight oats

1 serving

2 hours

2 hours

Rich in antioxidants, fiber, and flavor, these creamy overnight oats are the perfect meal prep breakfast. I’ve been enjoying these oats on the weekends, when I love to indulge in a little dark chocolate. Truly a balanced and nourishing breakfast - I hope you enjoy!

Appliances & Utensils

Weck jars or sealable jars
Mixing bowls
Measuring cups & spoons

Ingredients

For the base:

½ banana

⅓ cup water

1 scoop vanilla bone broth protein powder

⅓ cup gluten-free rolled oats

For the toppings:

1/2 banana, sliced

1 tablespoon raw almond butter

1 tablespoon dark chocolate, melted

1/8 teaspoon kosher sea salt

Instructions

Mix base: In a bowl, mash the banana then add water. Mix. Add protein powder. Mix until a paste forms. Add the paste to a jar.
Top: Top with sliced bananas and almond butter on top. Drizzle melted chocolate on top to form a magic shell. Add a dash of sea salt. Seal and store in an air-tight container in the fridge for at least 2 hours, but preferably overnight.
Serve: Serve cold and enjoy!

Pro tip: This recipe can easily be doubled or tripled so you can prep multiple jars at one time.

For vegetarian/vegan dietary preferences: Use a vegan protein powder blended in with the oat base.

More Resources

I hope you enjoy! Discover more recipes or view the weekly meal plans. You can also follow along with me on Instagram, TikTok, or YouTube, and shop my favorite brands at a discount.

Best,

Grace

Comments

Healthy inspiration,
delivered to you

From meal plans to easy recipes and wellness strategies — everything you need to support your health journey, straight to your inbox.

Featured Item

Roasted cubes of butternut squash, acorn squash, and sweet potatoes spread across a sheet pan, caramelized and lightly browned, coated in olive oil with sage and nutmeg.

SAUCES & SIDES

Autumn harvest sheet pan veggies

Roasted cubes of butternut squash, acorn squash, and sweet potatoes spread across a sheet pan, caramelized and lightly browned, coated in olive oil with sage and nutmeg.

SAUCES & SIDES

Autumn harvest sheet pan veggies

Sunset overlooking the water

WELLNESS READS

10 game-changing habits to boost your energy

Sunset overlooking the water

WELLNESS READS

10 game-changing habits to boost your energy

Healthy snacks like a green smoothie, fresh fruit, and chia seeds organized in glass containers on top of a wooden cutting board

WELLNESS READS

13 great pieces of advice if you want to start living a healthier lifestyle today

Healthy snacks like a green smoothie, fresh fruit, and chia seeds organized in glass containers on top of a wooden cutting board

WELLNESS READS

13 great pieces of advice if you want to start living a healthier lifestyle today

a healthy foodie guide issue 2 cover with fresh food from Brewery Bhavana in downtown Raleigh, NC

HEALTHY FOODIE GUIDE

A healthy foodie's guide to Raleigh, NC

a healthy foodie guide issue 2 cover with fresh food from Brewery Bhavana in downtown Raleigh, NC

HEALTHY FOODIE GUIDE

A healthy foodie's guide to Raleigh, NC

High-protein almond butter banana magic shell overnight oats

BREAKFAST

Dec 3, 2025

High-protein almond butter banana magic shell overnight oats

1 serving

2 hours

Rich in antioxidants, fiber, and flavor, these creamy overnight oats are the perfect meal prep breakfast. I’ve been enjoying these oats on the weekends, when I love to indulge in a little dark chocolate. Truly a balanced and nourishing breakfast - I hope you enjoy!

Appliances & Utensils

Weck jars or sealable jars
Mixing bowls
Measuring cups & spoons

Ingredients

For the base:

½ banana

⅓ cup water

1 scoop vanilla bone broth protein powder

⅓ cup gluten-free rolled oats

For the toppings:

1/2 banana, sliced

1 tablespoon raw almond butter

1 tablespoon dark chocolate, melted

1/8 teaspoon kosher sea salt

Instructions

Mix base: In a bowl, mash the banana then add water. Mix. Add protein powder. Mix until a paste forms. Add the paste to a jar.
Top: Top with sliced bananas and almond butter on top. Drizzle melted chocolate on top to form a magic shell. Add a dash of sea salt. Seal and store in an air-tight container in the fridge for at least 2 hours, but preferably overnight.
Serve: Serve cold and enjoy!

Pro tip: This recipe can easily be doubled or tripled so you can prep multiple jars at one time.

For vegetarian/vegan dietary preferences: Use a vegan protein powder blended in with the oat base.

More Resources

I hope you enjoy! Discover more recipes or view the weekly meal plans. You can also follow along with me on Instagram, TikTok, or YouTube, and shop my favorite brands at a discount.

Best,

Grace

Comments

Healthy inspiration,
delivered to you

From meal plans to easy recipes and wellness strategies — everything you need to support your health journey, straight to your inbox.

Featured Item

Roasted cubes of butternut squash, acorn squash, and sweet potatoes spread across a sheet pan, caramelized and lightly browned, coated in olive oil with sage and nutmeg.

SAUCES & SIDES

Autumn harvest sheet pan veggies

Sunset overlooking the water

WELLNESS READS

10 game-changing habits to boost your energy

Healthy snacks like a green smoothie, fresh fruit, and chia seeds organized in glass containers on top of a wooden cutting board

WELLNESS READS

13 great pieces of advice if you want to start living a healthier lifestyle today

a healthy foodie guide issue 2 cover with fresh food from Brewery Bhavana in downtown Raleigh, NC

HEALTHY FOODIE GUIDE

A healthy foodie's guide to Raleigh, NC

High-protein almond butter banana magic shell overnight oats

BREAKFAST

Dec 3, 2025

High-protein almond butter banana magic shell overnight oats

1 serving

2 hours

Rich in antioxidants, fiber, and flavor, these creamy overnight oats are the perfect meal prep breakfast. I’ve been enjoying these oats on the weekends, when I love to indulge in a little dark chocolate. Truly a balanced and nourishing breakfast - I hope you enjoy!

Appliances & Utensils

Weck jars or sealable jars
Mixing bowls
Measuring cups & spoons

Ingredients

For the base:

½ banana

⅓ cup water

1 scoop vanilla bone broth protein powder

⅓ cup gluten-free rolled oats

For the toppings:

1/2 banana, sliced

1 tablespoon raw almond butter

1 tablespoon dark chocolate, melted

1/8 teaspoon kosher sea salt

Instructions

Mix base: In a bowl, mash the banana then add water. Mix. Add protein powder. Mix until a paste forms. Add the paste to a jar.
Top: Top with sliced bananas and almond butter on top. Drizzle melted chocolate on top to form a magic shell. Add a dash of sea salt. Seal and store in an air-tight container in the fridge for at least 2 hours, but preferably overnight.
Serve: Serve cold and enjoy!

Pro tip: This recipe can easily be doubled or tripled so you can prep multiple jars at one time.

For vegetarian/vegan dietary preferences: Use a vegan protein powder blended in with the oat base.

More Resources

I hope you enjoy! Discover more recipes or view the weekly meal plans. You can also follow along with me on Instagram, TikTok, or YouTube, and shop my favorite brands at a discount.

Best,

Grace

Comments

Healthy inspiration, delivered to you

From meal plans to easy recipes and wellness strategies — everything you need to support your health journey, straight to your inbox.

Featured Item

Roasted cubes of butternut squash, acorn squash, and sweet potatoes spread across a sheet pan, caramelized and lightly browned, coated in olive oil with sage and nutmeg.

SAUCES & SIDES

Autumn harvest sheet pan veggies

Sunset overlooking the water

WELLNESS READS

10 game-changing habits to boost your energy

Healthy snacks like a green smoothie, fresh fruit, and chia seeds organized in glass containers on top of a wooden cutting board

WELLNESS READS

13 great pieces of advice if you want to start living a healthier lifestyle today

a healthy foodie guide issue 2 cover with fresh food from Brewery Bhavana in downtown Raleigh, NC

HEALTHY FOODIE GUIDE

A healthy foodie's guide to Raleigh, NC

Latest on the blog

the best healthy restaurants in washington, dc with a plate of food from ama with branzino and gluten-free pesto pasta

HEALTHY FOODIE GUIDE

A healthy foodie's guide to Washington, DC

the best healthy restaurants in washington, dc with a plate of food from ama with branzino and gluten-free pesto pasta

HEALTHY FOODIE GUIDE

A healthy foodie's guide to Washington, DC

High-protein almond butter banana magic shell overnight oats

BREAKFAST

High-protein almond butter banana magic shell overnight oats

High-protein almond butter banana magic shell overnight oats

BREAKFAST

High-protein almond butter banana magic shell overnight oats

high-protein blueberry muffin overnight oats in glass jars with almond butter on top and a side of fresh blueberries

BREAKFAST

High-protein blueberry muffin overnight oats

high-protein blueberry muffin overnight oats in glass jars with almond butter on top and a side of fresh blueberries

BREAKFAST

High-protein blueberry muffin overnight oats

A bowl of gluten-free chicken peanut pad Thai made with sautéed chicken thighs, red bell pepper, mushrooms, and onion tossed with brown rice noodles in a creamy peanut-coconut amino sauce, then topped with crunchy chili oil, fresh cilantro, and a squeeze of lime.

LUNCH & DINNER

Gluten-free Chicken peanut pad Thai

A bowl of gluten-free chicken peanut pad Thai made with sautéed chicken thighs, red bell pepper, mushrooms, and onion tossed with brown rice noodles in a creamy peanut-coconut amino sauce, then topped with crunchy chili oil, fresh cilantro, and a squeeze of lime.

LUNCH & DINNER

Gluten-free Chicken peanut pad Thai

Pumpkin pie protein balls shaped into small rounds and arranged on a baking sheet, made from pumpkin puree, almond butter, maple syrup, gluten-free oats, protein powder, cinnamon, and pumpkin pie spice.

SNACK

Pumpkin pie protein balls

Pumpkin pie protein balls shaped into small rounds and arranged on a baking sheet, made from pumpkin puree, almond butter, maple syrup, gluten-free oats, protein powder, cinnamon, and pumpkin pie spice.

SNACK

Pumpkin pie protein balls

A neatly arranged serving tray with rows of butter lettuce, sliced green bell peppers, Honeycrisp apple slices, cooked quinoa, drained chickpeas, and crushed roasted pecans.

SAUCES & SIDES

Apple quinoa fall salad with an apple cider vinaigrette

A neatly arranged serving tray with rows of butter lettuce, sliced green bell peppers, Honeycrisp apple slices, cooked quinoa, drained chickpeas, and crushed roasted pecans.

SAUCES & SIDES

Apple quinoa fall salad with an apple cider vinaigrette

Roasted cubes of butternut squash, acorn squash, and sweet potatoes spread across a sheet pan, caramelized and lightly browned, coated in olive oil with sage and nutmeg.

SAUCES & SIDES

Autumn harvest sheet pan veggies

Roasted cubes of butternut squash, acorn squash, and sweet potatoes spread across a sheet pan, caramelized and lightly browned, coated in olive oil with sage and nutmeg.

SAUCES & SIDES

Autumn harvest sheet pan veggies

Roasted rosemary root vegetables on a sheet pan, including golden, caramelized sliced carrots and turnips, lightly coated in olive oil and rosemary, finished with a squeeze of fresh lemon.

SAUCES & SIDES

Roasted rosemary root veggies

Roasted rosemary root vegetables on a sheet pan, including golden, caramelized sliced carrots and turnips, lightly coated in olive oil and rosemary, finished with a squeeze of fresh lemon.

SAUCES & SIDES

Roasted rosemary root veggies

A plated serving of roasted maple-glazed acorn squash alongside a cooked salmon fillet, both golden and caramelized, arranged neatly on a white plate with a simple, clean presentation.

SAUCES & SIDES

Salmon with maple-glazed acorn squash

A plated serving of roasted maple-glazed acorn squash alongside a cooked salmon fillet, both golden and caramelized, arranged neatly on a white plate with a simple, clean presentation.

SAUCES & SIDES

Salmon with maple-glazed acorn squash

A vibrant fall harvest salad featuring roasted acorn squash slices drizzled with olive oil and maple syrup, served over mixed greens with cooked quinoa, sliced Honeycrisp apples, pomegranate arils, and toasted pumpkin seeds.

SAUCES & SIDES

Maple acorn & apple harvest salad

A vibrant fall harvest salad featuring roasted acorn squash slices drizzled with olive oil and maple syrup, served over mixed greens with cooked quinoa, sliced Honeycrisp apples, pomegranate arils, and toasted pumpkin seeds.

SAUCES & SIDES

Maple acorn & apple harvest salad

Vibrant & colorful vegetable grazing board with garlic hummus

SAUCES & SIDES

Colorful vegetable grazing board with garlic hummus

Vibrant & colorful vegetable grazing board with garlic hummus

SAUCES & SIDES

Colorful vegetable grazing board with garlic hummus

A juicy grass-fed beef patty in a refreshing lettuce wrap with crispy shoestring french fries and a creamy special sauce made with avocado mayonnaise.

LUNCH & DINNER

The ultimate gluten-free burger in a lettuce wrap with homemade fries

A juicy grass-fed beef patty in a refreshing lettuce wrap with crispy shoestring french fries and a creamy special sauce made with avocado mayonnaise.

LUNCH & DINNER

The ultimate gluten-free burger in a lettuce wrap with homemade fries

brownie bite energy balls, gluten-free and dairy-free made with dates and nuts for an afternoon snack

SNACK

Chocolate brownie bite energy balls

brownie bite energy balls, gluten-free and dairy-free made with dates and nuts for an afternoon snack

SNACK

Chocolate brownie bite energy balls

Herby meatballs with roasted crispy potatoes

LUNCH & DINNER

Seared Italian turkey meatballs with roasted vegetables

Herby meatballs with roasted crispy potatoes

LUNCH & DINNER

Seared Italian turkey meatballs with roasted vegetables

blueberry smoothie with a ghost drawn on to celebrate halloween

BREAKFAST

Blueberry blast protein smoothie - A Halloween themed smoothie

blueberry smoothie with a ghost drawn on to celebrate halloween

BREAKFAST

Blueberry blast protein smoothie - A Halloween themed smoothie

Blueberry chia pudding overnight oats with bright blue blueberries and basil seeds

BREAKFAST

High-protein blueberry basil seed overnight oats

Blueberry chia pudding overnight oats with bright blue blueberries and basil seeds

BREAKFAST

High-protein blueberry basil seed overnight oats

healthy vanilla chia pudding recipe perfect for meal prep with blueberries, sliced banana, and peanut butter in a green bowl on a red table

BREAKFAST

High-protein sweet vanilla chia pudding

healthy vanilla chia pudding recipe perfect for meal prep with blueberries, sliced banana, and peanut butter in a green bowl on a red table

BREAKFAST

High-protein sweet vanilla chia pudding

an easy breakfast recipe of stewed apples, overnight oatmeal, and chia pudding in a glass jar with a spoon

BREAKFAST

Cinnamon apple overnight oats

an easy breakfast recipe of stewed apples, overnight oatmeal, and chia pudding in a glass jar with a spoon

BREAKFAST

Cinnamon apple overnight oats

a healthy sweet treat of mini dark chocolate sea salt nut butter cups with creamy almond butter and peanut butter

SWEET TREAT

A healthy sweet treat: Mini dark chocolate sea salt nut butter cups

a healthy sweet treat of mini dark chocolate sea salt nut butter cups with creamy almond butter and peanut butter

SWEET TREAT

A healthy sweet treat: Mini dark chocolate sea salt nut butter cups

healthy baked cinnamon apple oatmeal casserole

BREAKFAST

Apple Cinnamon Baked Oatmeal Casserole

healthy baked cinnamon apple oatmeal casserole

BREAKFAST

Apple Cinnamon Baked Oatmeal Casserole

A bowl of creamy dairy-free garlic mashed potatoes topped with fresh parsley and cracked black pepper, showing a smooth, fluffy texture and light golden color from olive oil and garlic.

SAUCES & SIDES

Dairy-free garlic mashed potatoes

A bowl of creamy dairy-free garlic mashed potatoes topped with fresh parsley and cracked black pepper, showing a smooth, fluffy texture and light golden color from olive oil and garlic.

SAUCES & SIDES

Dairy-free garlic mashed potatoes

a bright green chimichurri sauce in a food processor

SAUCES AND SIDES

Easy chimichurri sauce

a bright green chimichurri sauce in a food processor

SAUCES AND SIDES

Easy chimichurri sauce

A bowl of creamy pumpkin chicken curry made with coconut milk and shredded chicken, topped with pumpkin seeds and served with brown rice.

LUNCH AND DINNER RECIPE

Creamy pumpkin chicken curry

A bowl of creamy pumpkin chicken curry made with coconut milk and shredded chicken, topped with pumpkin seeds and served with brown rice.

LUNCH AND DINNER RECIPE

Creamy pumpkin chicken curry

Salty sweet pumpkin spice granola just in time for fall; in a glass container perfect for storing on the shelf in your kitchen

SNACK

Refined sugar-free Pumpkin spice granola

Salty sweet pumpkin spice granola just in time for fall; in a glass container perfect for storing on the shelf in your kitchen

SNACK

Refined sugar-free Pumpkin spice granola

A creamy, dairy-free sauce perfect for burgers or fries. Made with ketchup, dill pickle relish, and mustard, it's a well balanced and flavorful topping.

SAUCES & SIDES

Dairy-free special burger sauce

A creamy, dairy-free sauce perfect for burgers or fries. Made with ketchup, dill pickle relish, and mustard, it's a well balanced and flavorful topping.

SAUCES & SIDES

Dairy-free special burger sauce

Refreshing green pesto made with fresh basil, green kale, lemon juice, pine nuts, and garlic. An easy dairy-free, gluten-free sauce.

SAUCES & SIDES

Dairy-free kale basil pesto sauce

Refreshing green pesto made with fresh basil, green kale, lemon juice, pine nuts, and garlic. An easy dairy-free, gluten-free sauce.

SAUCES & SIDES

Dairy-free kale basil pesto sauce

A juicy grass-fed beef patty in a refreshing lettuce wrap with crispy shoestring french fries and a creamy special sauce made with avocado mayonnaise.

LUNCH & DINNER

Grilled lettuce wrapped burgers & shoestring fries

A juicy grass-fed beef patty in a refreshing lettuce wrap with crispy shoestring french fries and a creamy special sauce made with avocado mayonnaise.

LUNCH & DINNER

Grilled lettuce wrapped burgers & shoestring fries

Flaky salmon with a refreshing herb sauce & rice blend

LUNCH & DINNER

Sheet pan kale basil pesto salmon

Flaky salmon with a refreshing herb sauce & rice blend

LUNCH & DINNER

Sheet pan kale basil pesto salmon

Tender chicken, roasted vegetables & an avocado green sauce

LUNCH & DINNER

Chicken carnitas rice bowls

Tender chicken, roasted vegetables & an avocado green sauce

LUNCH & DINNER

Chicken carnitas rice bowls

Creamy vanilla smoothie with warming cinnamon & crunchy granola

BREAKFAST

Pumpkin spice smoothie

Creamy vanilla smoothie with warming cinnamon & crunchy granola

BREAKFAST

Pumpkin spice smoothie

Kale & chicken sausage egg bites, dairy-free, gluten-free and high in protein

BREAKFAST

Kale & chicken sausage egg bites

Kale & chicken sausage egg bites, dairy-free, gluten-free and high in protein

BREAKFAST

Kale & chicken sausage egg bites

Crisp greens topped with taco beef & roasted sweet potato

LUNCH & DINNER

Roasted sweet potato taco salad

Crisp greens topped with taco beef & roasted sweet potato

LUNCH & DINNER

Roasted sweet potato taco salad

Shredded chicken with a spicy punch in a creamy sweet potato. This is an easy meal prep option for lunch or dinner, with lots of fresh vegetables to enjoy!

LUNCH & DINNER

Spicy chicken stuffed sweet potatoes

Shredded chicken with a spicy punch in a creamy sweet potato. This is an easy meal prep option for lunch or dinner, with lots of fresh vegetables to enjoy!

LUNCH & DINNER

Spicy chicken stuffed sweet potatoes

A creamy blend of fresh vegetables & sautéed chicken. An easy, meal-prep friendly salad recipe for lunch or dinner.

LUNCH & DINNER

Deconstructed arugula chicken salad

A creamy blend of fresh vegetables & sautéed chicken. An easy, meal-prep friendly salad recipe for lunch or dinner.

LUNCH & DINNER

Deconstructed arugula chicken salad

Tender chicken, crispy potatoes & a bold red pepper sauce

LUNCH & DINNER RECIPE

Moroccan chicken & roasted potatoes with romesco

Tender chicken, crispy potatoes & a bold red pepper sauce

LUNCH & DINNER RECIPE

Moroccan chicken & roasted potatoes with romesco

Creamy banana with rich cacao & nutty almond butter, this protein-packed smoothie will be the perfect start to your day!

BREAKFAST

Almond butter cacao smoothie

Creamy banana with rich cacao & nutty almond butter, this protein-packed smoothie will be the perfect start to your day!

BREAKFAST

Almond butter cacao smoothie

Tender chicken, sautéed vegetables & a bold red pepper sauce. This is an easy weeknight dinner with extra flavor from the Romesco, a Spanish inspired sauce.

LUNCH & DINNER

Moroccan chicken & sautéed vegetables with romesco

Tender chicken, sautéed vegetables & a bold red pepper sauce. This is an easy weeknight dinner with extra flavor from the Romesco, a Spanish inspired sauce.

LUNCH & DINNER

Moroccan chicken & sautéed vegetables with romesco

Bright green zucchini, yellow squash and roasted sweet potato, topped with sage flavored turkey meatballs and drizzed with a maple almond butter drizzle on a white plate with the whole maple almond butter drizzle container sitting beside it. This gluten-free, dairy-free, fall-flavored dish is a healthy & easy weeknight dinner the whole family will enjoy.

LUNCH & DINNER

Sage & sweet potato turkey meatball bowl

Bright green zucchini, yellow squash and roasted sweet potato, topped with sage flavored turkey meatballs and drizzed with a maple almond butter drizzle on a white plate with the whole maple almond butter drizzle container sitting beside it. This gluten-free, dairy-free, fall-flavored dish is a healthy & easy weeknight dinner the whole family will enjoy.

LUNCH & DINNER

Sage & sweet potato turkey meatball bowl

Twelve high-protein, gluten-free, dairy-free chocolate protein balls made with cashews, dates, chocolate protein powder, cacao powder, cacao nibs, in a glass meal-prep container for an easy on-the-go snack.

SNACK

Brownie bite protein balls

Twelve high-protein, gluten-free, dairy-free chocolate protein balls made with cashews, dates, chocolate protein powder, cacao powder, cacao nibs, in a glass meal-prep container for an easy on-the-go snack.

SNACK

Brownie bite protein balls

Gluten-free, dairy-free Thai red curry made with coconut milk, warming tumeric, red bell peppers, seared chicken thighs, and fresh cilantro in a large blue pot sitting on the counter beside a bowl of white rice topped with fresh cilantro.

LUNCH & DINNER

Red Thai coconut curry

Gluten-free, dairy-free Thai red curry made with coconut milk, warming tumeric, red bell peppers, seared chicken thighs, and fresh cilantro in a large blue pot sitting on the counter beside a bowl of white rice topped with fresh cilantro.

LUNCH & DINNER

Red Thai coconut curry

Gluten-free, dairy-free, and meal prep-friendly apple & maple chicken sausage breakfast in a black cast-iron skillet sitting on the counter. Includes freshly roasted russet potatoes, creamy yellow scrambled eggs with spinach, and sliced apple & maple chicken sausage)

BREAKFAST

Apple & maple chicken sausage breakfast skillet

Gluten-free, dairy-free, and meal prep-friendly apple & maple chicken sausage breakfast in a black cast-iron skillet sitting on the counter. Includes freshly roasted russet potatoes, creamy yellow scrambled eggs with spinach, and sliced apple & maple chicken sausage)

BREAKFAST

Apple & maple chicken sausage breakfast skillet

Gluten-free and dairy-free baked oatmeal casserole with blueberries in a casserole dish for an easy breakfast that can be prepared ahead of time

BREAKFAST

Blueberry baked oatmeal casserole

Gluten-free and dairy-free baked oatmeal casserole with blueberries in a casserole dish for an easy breakfast that can be prepared ahead of time

BREAKFAST

Blueberry baked oatmeal casserole

Roasted blistered tomatoes and squash with stove top quinoa and baked salmon, this easy weeknight dinner is delicious.

LUNCH & DINNER

Roasted tomato salmon quinoa bowl

Roasted blistered tomatoes and squash with stove top quinoa and baked salmon, this easy weeknight dinner is delicious.

LUNCH & DINNER

Roasted tomato salmon quinoa bowl

Fresh zucchini and yellow squash sautéed with olive oil, served with brown rice, grilled chicken, and a homemade herby green macadamia sauce.

LUNCH & DINNER RECIPE

Pan-seared chicken & zucchini with herby green sauce

Fresh zucchini and yellow squash sautéed with olive oil, served with brown rice, grilled chicken, and a homemade herby green macadamia sauce.

LUNCH & DINNER RECIPE

Pan-seared chicken & zucchini with herby green sauce

stuffed sweet potatoes with ground turkey, spinach, broccoli, and Caesar dressing - an easy gluten-free, dairy-free weeknight dinner

LUNCH & DINNER

Turkey stuffed sweet potatoes

stuffed sweet potatoes with ground turkey, spinach, broccoli, and Caesar dressing - an easy gluten-free, dairy-free weeknight dinner

LUNCH & DINNER

Turkey stuffed sweet potatoes

Cilantro lime rice with ground beef, sauteed peppers and onions, topped with creamy avocado and red salsa for an easy weeknight dinner that is gluten-free and dairy-free

LUNCH & DINNER

Cilantro-lime rice bowl

Cilantro lime rice with ground beef, sauteed peppers and onions, topped with creamy avocado and red salsa for an easy weeknight dinner that is gluten-free and dairy-free

LUNCH & DINNER

Cilantro-lime rice bowl

blackened chicken, green broccoli topped with pesto, roasted sweet potato topped with pesto, and sauerkraut on a plate for an easy weeknight dinner

LUNCH & DINNER

Blackened chicken with pesto broccoli & sweet potato

blackened chicken, green broccoli topped with pesto, roasted sweet potato topped with pesto, and sauerkraut on a plate for an easy weeknight dinner

LUNCH & DINNER

Blackened chicken with pesto broccoli & sweet potato

A breakfast casserole that can be prepped ahead of time with ground turkey, eggs, bell peppers, onions, and shredded hashbrowns. Enjoy this dairy-free gluten-free casserole

BREAKFAST

Bake-ahead egg & turkey breakfast casserole

A breakfast casserole that can be prepped ahead of time with ground turkey, eggs, bell peppers, onions, and shredded hashbrowns. Enjoy this dairy-free gluten-free casserole

BREAKFAST

Bake-ahead egg & turkey breakfast casserole

A close up of homemade carrot cake protein balls, made with fresh oats, finely shredded carrots, chopped nuts, in a glass container meal prepped and ready for the week. This is the perfect healthy snack for on-the-go energy.

SNACK

Carrot cake protein balls

A close up of homemade carrot cake protein balls, made with fresh oats, finely shredded carrots, chopped nuts, in a glass container meal prepped and ready for the week. This is the perfect healthy snack for on-the-go energy.

SNACK

Carrot cake protein balls

a healthy foodie guide issue 2 cover with fresh food from Brewery Bhavana in downtown Raleigh, NC

HEALTHY FOODIE GUIDE

A healthy foodie's guide to Raleigh, NC

a healthy foodie guide issue 2 cover with fresh food from Brewery Bhavana in downtown Raleigh, NC

HEALTHY FOODIE GUIDE

A healthy foodie's guide to Raleigh, NC

girl in her kitchen meal prepping for the week by preparing ingredients for healthy and delicious meals that prioritize protein, are gluten-free, and are dairy-free

WELLNESS READS

How to make a healthy meal plan for the week

girl in her kitchen meal prepping for the week by preparing ingredients for healthy and delicious meals that prioritize protein, are gluten-free, and are dairy-free

WELLNESS READS

How to make a healthy meal plan for the week

ground beef skillet with fresh yellow, orange, and red bell peppers in a savory spicy sauce

LUNCH AND DINNER RECIPE

Firecracker beef bowls

ground beef skillet with fresh yellow, orange, and red bell peppers in a savory spicy sauce

LUNCH AND DINNER RECIPE

Firecracker beef bowls

Bright orange pumpkin-flavored gluten-free scones with a rich dark chocolate drizzle for a sweet breakfast or afternoon treat.

BREAKFAST

Gluten-free pumpkin scones with a dark chocolate drizzle

Bright orange pumpkin-flavored gluten-free scones with a rich dark chocolate drizzle for a sweet breakfast or afternoon treat.

BREAKFAST

Gluten-free pumpkin scones with a dark chocolate drizzle

Gluten-free, dairy-free vodka pasta made with brown rice noodles and spaghetti squash. Topped with sauteed lean ground beef and spinach, rich in iron. Sitting in a bowl, topped with basil and ready to be enjoyed.

LUNCH & DINNER

Dairy-free beef & spinach vodka pasta

Gluten-free, dairy-free vodka pasta made with brown rice noodles and spaghetti squash. Topped with sauteed lean ground beef and spinach, rich in iron. Sitting in a bowl, topped with basil and ready to be enjoyed.

LUNCH & DINNER

Dairy-free beef & spinach vodka pasta

Open-faced gluten-free BLT sandwich on buckwheat bread topped with turkey bacon, heirloom tomato slices, and a creamy avocado mayo spread — a fresh, healthy summer lunch option.

LUNCH & DINNER

Gluten-free heirloom BLTs with an arugula salad

Open-faced gluten-free BLT sandwich on buckwheat bread topped with turkey bacon, heirloom tomato slices, and a creamy avocado mayo spread — a fresh, healthy summer lunch option.

LUNCH & DINNER

Gluten-free heirloom BLTs with an arugula salad

high quality lean ground beef burgers with freshly sliced tomatoes and sweet potatoe fries, wrapped in fresh lettuce crunch wraps and a side of special burger sauce for dipping

LUNCH & DINNER

Lettuce-wrapped burgers with sweet potato fries

high quality lean ground beef burgers with freshly sliced tomatoes and sweet potatoe fries, wrapped in fresh lettuce crunch wraps and a side of special burger sauce for dipping

LUNCH & DINNER

Lettuce-wrapped burgers with sweet potato fries

a fresh bed of arugula with roasted broccoli and white rice, topped with honey harissa chicken and garlic aioli

LUNCH & DINNER

Honey harissa chicken bowls (CAVA copycat)

a fresh bed of arugula with roasted broccoli and white rice, topped with honey harissa chicken and garlic aioli

LUNCH & DINNER

Honey harissa chicken bowls (CAVA copycat)

Fresh blueberry scones, gluten-free and dairy-free, this breakfast is high in protein and will feel like you are at a local cafe

BREAKFAST

Gluten-free blueberry scones

Fresh blueberry scones, gluten-free and dairy-free, this breakfast is high in protein and will feel like you are at a local cafe

BREAKFAST

Gluten-free blueberry scones

high-protein egg bites with spicy roasted red pepper chicken sausage, bright green spinach - packed with flavor and easy to meal prep ahead of time for an easy breakfast on a busy morning

BREAKFAST

Red pepper chicken sausage & egg bites (Starbucks copycat recipe)

high-protein egg bites with spicy roasted red pepper chicken sausage, bright green spinach - packed with flavor and easy to meal prep ahead of time for an easy breakfast on a busy morning

BREAKFAST

Red pepper chicken sausage & egg bites (Starbucks copycat recipe)

Fresh basil pesto with blistered tomatoes, sautéed asparagus and spinach all on a bed of warmed brown rice pasta and grilled chicken thighs. This healthy & easy dish is perfect for a weeknight dinner, with lots of color so you can nourish your body well. Pesto is one of my absolute favorite sauces, and this one is gluten-free and dairy-free. Enjoy!

LUNCH & DINNER

Tomato-basil pesto pasta

Fresh basil pesto with blistered tomatoes, sautéed asparagus and spinach all on a bed of warmed brown rice pasta and grilled chicken thighs. This healthy & easy dish is perfect for a weeknight dinner, with lots of color so you can nourish your body well. Pesto is one of my absolute favorite sauces, and this one is gluten-free and dairy-free. Enjoy!

LUNCH & DINNER

Tomato-basil pesto pasta

Golden-browned coconut-lime chicken thighs cooked in one pan with sautéed red and yellow bell peppers and onions, served with a glossy citrusy sauce. A vibrant, dairy-free, gluten-free weeknight dinner full of tropical flavor

LUNCH & DINNER

One-pan coconut-lime chicken thighs with sautéed peppers & onions

Golden-browned coconut-lime chicken thighs cooked in one pan with sautéed red and yellow bell peppers and onions, served with a glossy citrusy sauce. A vibrant, dairy-free, gluten-free weeknight dinner full of tropical flavor

LUNCH & DINNER

One-pan coconut-lime chicken thighs with sautéed peppers & onions

Sweet and sour chicken smash tacos topped with crispy air-fried broccoli and onions on a warm almond flour tortilla, garnished with coconut aminos, crunchy chili oil, and fresh lime. A colorful, dairy-free and gluten-free high-protein dish

LUNCH & DINNER

Sweet & sour chicken smash tacos

Sweet and sour chicken smash tacos topped with crispy air-fried broccoli and onions on a warm almond flour tortilla, garnished with coconut aminos, crunchy chili oil, and fresh lime. A colorful, dairy-free and gluten-free high-protein dish

LUNCH & DINNER

Sweet & sour chicken smash tacos

healthy chocolate chia pudding that is high in protein, gluten-free, and dairy-free with freshly sliced strawberries

BREAKFAST

High-protein chocolate strawberry chia pudding

healthy chocolate chia pudding that is high in protein, gluten-free, and dairy-free with freshly sliced strawberries

BREAKFAST

High-protein chocolate strawberry chia pudding

moroccan chicken thighs with sweet yellow rice and grilled zucchini for a healthy and easy recipe using seasonal ingredients

LUNCH & DINNER

Moroccan chicken thighs with sweet yellow rice

moroccan chicken thighs with sweet yellow rice and grilled zucchini for a healthy and easy recipe using seasonal ingredients

LUNCH & DINNER

Moroccan chicken thighs with sweet yellow rice

pistachio-crusted white cod with boiled zucchini and crispy roasted turmeric potatoes with a honey dijon drizzled on top for added flavor

LUNCH & DINNER

Pistachio-crusted cod

pistachio-crusted white cod with boiled zucchini and crispy roasted turmeric potatoes with a honey dijon drizzled on top for added flavor

LUNCH & DINNER

Pistachio-crusted cod

crispy yellow roasted potatoes from the air fryer with paprika, salt, garlic powder, onion powder, and more in a clear bowl

SAUCES & SIDES

Crispy roasted yellow potatoes

crispy yellow roasted potatoes from the air fryer with paprika, salt, garlic powder, onion powder, and more in a clear bowl

SAUCES & SIDES

Crispy roasted yellow potatoes

gluten-free breakfast biscuits with chia seed jam, turkey sausage and an egg over medium

BREAKFAST

Gluten free breakfast biscuits with chia jam

gluten-free breakfast biscuits with chia seed jam, turkey sausage and an egg over medium

BREAKFAST

Gluten free breakfast biscuits with chia jam

kebabs with baby potatoes, lean ground beef, chimichurri, red bell peppers, onion, topped with chimichurri made of cilantro, parsley, and olive oil

LUNCH & DINNER

Sheet pan chimichurri kebabs

kebabs with baby potatoes, lean ground beef, chimichurri, red bell peppers, onion, topped with chimichurri made of cilantro, parsley, and olive oil

LUNCH & DINNER

Sheet pan chimichurri kebabs

girl in the kitchen with air-tight containers for meal prepping on a budget to ensure freshness and flavor when it comes to eating healthy

WELLNESS READS

How to make the most of your groceries: budgeting, freshness, and food safety

girl in the kitchen with air-tight containers for meal prepping on a budget to ensure freshness and flavor when it comes to eating healthy

WELLNESS READS

How to make the most of your groceries: budgeting, freshness, and food safety

Triple berry summer salad with a simple lemon dijon vinaigrette with cucumbers, strawberries, white beans, raspberries, blueberries, and cucumber

DINNER PARTY PLATTER

Triple berry summer salad with a simple lemon dijon vinaigrette

Triple berry summer salad with a simple lemon dijon vinaigrette with cucumbers, strawberries, white beans, raspberries, blueberries, and cucumber

DINNER PARTY PLATTER

Triple berry summer salad with a simple lemon dijon vinaigrette

Fresh and easy watermelon-mint & blueberry skewers

DINNER PARTY PLATTER

Fresh and easy watermelon-mint & blueberry skewers

Fresh and easy watermelon-mint & blueberry skewers

DINNER PARTY PLATTER

Fresh and easy watermelon-mint & blueberry skewers

Salty prosciutto & fresh melon on simple skewers

DINNER PARTY PLATTER

Salty prosciutto & fresh melon on simple skewers

Salty prosciutto & fresh melon on simple skewers

DINNER PARTY PLATTER

Salty prosciutto & fresh melon on simple skewers

Rich dark chocolatey mousse pie and fresh berries

SWEET TREAT

Rich dark chocolatey mousse pie and fresh berries

Rich dark chocolatey mousse pie and fresh berries

SWEET TREAT

Rich dark chocolatey mousse pie and fresh berries

chocolate peanut butter chia pudding perfect for a prep-ahead breakfast with dark sweet cherries and creamy peanut butter

BREAKFAST

Chocolate peanut butter chia pudding recipe | High-protein, Dairy-free

chocolate peanut butter chia pudding perfect for a prep-ahead breakfast with dark sweet cherries and creamy peanut butter

BREAKFAST

Chocolate peanut butter chia pudding recipe | High-protein, Dairy-free

husband and wife at a wedding, happily married and learning lessons about love, healthy choices, and dreaming big

WELLNESS READS

What one year of marriage has taught me about love, healthy choices, and dreaming big

husband and wife at a wedding, happily married and learning lessons about love, healthy choices, and dreaming big

WELLNESS READS

What one year of marriage has taught me about love, healthy choices, and dreaming big

a healthy foodie guide from Southern California with fresh fish tacos and nachos from Malibou farm

HEALTHY FOODIE GUIDE

A healthy foodie's guide to Southern California

a healthy foodie guide from Southern California with fresh fish tacos and nachos from Malibou farm

HEALTHY FOODIE GUIDE

A healthy foodie's guide to Southern California

girl in her kitchen with groceries that she bought with her grocery shopping budget and she saved money

WELLNESS READS

Eat well, spend less: My top tips for saving on groceries while eating healthy

girl in her kitchen with groceries that she bought with her grocery shopping budget and she saved money

WELLNESS READS

Eat well, spend less: My top tips for saving on groceries while eating healthy

Close-up of stacked protein balls with chocolate chips

SWEET TREAT

Dark chocolate chip cookie dough protein balls

Close-up of stacked protein balls with chocolate chips

SWEET TREAT

Dark chocolate chip cookie dough protein balls

Healthy snacks like a green smoothie, fresh fruit, and chia seeds organized in glass containers on top of a wooden cutting board

WELLNESS READS

13 great pieces of advice if you want to start living a healthier lifestyle today

Healthy snacks like a green smoothie, fresh fruit, and chia seeds organized in glass containers on top of a wooden cutting board

WELLNESS READS

13 great pieces of advice if you want to start living a healthier lifestyle today

Sunset overlooking the water

WELLNESS READS

10 game-changing habits to boost your energy

Sunset overlooking the water

WELLNESS READS

10 game-changing habits to boost your energy

Latest on the blog

the best healthy restaurants in washington, dc with a plate of food from ama with branzino and gluten-free pesto pasta

HEALTHY FOODIE GUIDE

A healthy foodie's guide to Washington, DC

High-protein almond butter banana magic shell overnight oats

BREAKFAST

High-protein almond butter banana magic shell overnight oats

high-protein blueberry muffin overnight oats in glass jars with almond butter on top and a side of fresh blueberries

BREAKFAST

High-protein blueberry muffin overnight oats

A bowl of gluten-free chicken peanut pad Thai made with sautéed chicken thighs, red bell pepper, mushrooms, and onion tossed with brown rice noodles in a creamy peanut-coconut amino sauce, then topped with crunchy chili oil, fresh cilantro, and a squeeze of lime.

LUNCH & DINNER

Gluten-free Chicken peanut pad Thai

Pumpkin pie protein balls shaped into small rounds and arranged on a baking sheet, made from pumpkin puree, almond butter, maple syrup, gluten-free oats, protein powder, cinnamon, and pumpkin pie spice.

SNACK

Pumpkin pie protein balls

A neatly arranged serving tray with rows of butter lettuce, sliced green bell peppers, Honeycrisp apple slices, cooked quinoa, drained chickpeas, and crushed roasted pecans.

SAUCES & SIDES

Apple quinoa fall salad with an apple cider vinaigrette

Roasted cubes of butternut squash, acorn squash, and sweet potatoes spread across a sheet pan, caramelized and lightly browned, coated in olive oil with sage and nutmeg.

SAUCES & SIDES

Autumn harvest sheet pan veggies

Roasted rosemary root vegetables on a sheet pan, including golden, caramelized sliced carrots and turnips, lightly coated in olive oil and rosemary, finished with a squeeze of fresh lemon.

SAUCES & SIDES

Roasted rosemary root veggies

A plated serving of roasted maple-glazed acorn squash alongside a cooked salmon fillet, both golden and caramelized, arranged neatly on a white plate with a simple, clean presentation.

SAUCES & SIDES

Salmon with maple-glazed acorn squash

A vibrant fall harvest salad featuring roasted acorn squash slices drizzled with olive oil and maple syrup, served over mixed greens with cooked quinoa, sliced Honeycrisp apples, pomegranate arils, and toasted pumpkin seeds.

SAUCES & SIDES

Maple acorn & apple harvest salad

Vibrant & colorful vegetable grazing board with garlic hummus

SAUCES & SIDES

Colorful vegetable grazing board with garlic hummus

A juicy grass-fed beef patty in a refreshing lettuce wrap with crispy shoestring french fries and a creamy special sauce made with avocado mayonnaise.

LUNCH & DINNER

The ultimate gluten-free burger in a lettuce wrap with homemade fries

brownie bite energy balls, gluten-free and dairy-free made with dates and nuts for an afternoon snack

SNACK

Chocolate brownie bite energy balls

Herby meatballs with roasted crispy potatoes

LUNCH & DINNER

Seared Italian turkey meatballs with roasted vegetables

blueberry smoothie with a ghost drawn on to celebrate halloween

BREAKFAST

Blueberry blast protein smoothie - A Halloween themed smoothie

Blueberry chia pudding overnight oats with bright blue blueberries and basil seeds

BREAKFAST

High-protein blueberry basil seed overnight oats

healthy vanilla chia pudding recipe perfect for meal prep with blueberries, sliced banana, and peanut butter in a green bowl on a red table

BREAKFAST

High-protein sweet vanilla chia pudding

an easy breakfast recipe of stewed apples, overnight oatmeal, and chia pudding in a glass jar with a spoon

BREAKFAST

Cinnamon apple overnight oats

a healthy sweet treat of mini dark chocolate sea salt nut butter cups with creamy almond butter and peanut butter

SWEET TREAT

A healthy sweet treat: Mini dark chocolate sea salt nut butter cups

healthy baked cinnamon apple oatmeal casserole

BREAKFAST

Apple Cinnamon Baked Oatmeal Casserole

A bowl of creamy dairy-free garlic mashed potatoes topped with fresh parsley and cracked black pepper, showing a smooth, fluffy texture and light golden color from olive oil and garlic.

SAUCES & SIDES

Dairy-free garlic mashed potatoes

a bright green chimichurri sauce in a food processor

SAUCES AND SIDES

Easy chimichurri sauce

A bowl of creamy pumpkin chicken curry made with coconut milk and shredded chicken, topped with pumpkin seeds and served with brown rice.

LUNCH AND DINNER RECIPE

Creamy pumpkin chicken curry

Salty sweet pumpkin spice granola just in time for fall; in a glass container perfect for storing on the shelf in your kitchen

SNACK

Refined sugar-free Pumpkin spice granola

A creamy, dairy-free sauce perfect for burgers or fries. Made with ketchup, dill pickle relish, and mustard, it's a well balanced and flavorful topping.

SAUCES & SIDES

Dairy-free special burger sauce

Refreshing green pesto made with fresh basil, green kale, lemon juice, pine nuts, and garlic. An easy dairy-free, gluten-free sauce.

SAUCES & SIDES

Dairy-free kale basil pesto sauce

A juicy grass-fed beef patty in a refreshing lettuce wrap with crispy shoestring french fries and a creamy special sauce made with avocado mayonnaise.

LUNCH & DINNER

Grilled lettuce wrapped burgers & shoestring fries

Flaky salmon with a refreshing herb sauce & rice blend

LUNCH & DINNER

Sheet pan kale basil pesto salmon

Tender chicken, roasted vegetables & an avocado green sauce

LUNCH & DINNER

Chicken carnitas rice bowls

Creamy vanilla smoothie with warming cinnamon & crunchy granola

BREAKFAST

Pumpkin spice smoothie

Kale & chicken sausage egg bites, dairy-free, gluten-free and high in protein

BREAKFAST

Kale & chicken sausage egg bites

Crisp greens topped with taco beef & roasted sweet potato

LUNCH & DINNER

Roasted sweet potato taco salad

Shredded chicken with a spicy punch in a creamy sweet potato. This is an easy meal prep option for lunch or dinner, with lots of fresh vegetables to enjoy!

LUNCH & DINNER

Spicy chicken stuffed sweet potatoes

A creamy blend of fresh vegetables & sautéed chicken. An easy, meal-prep friendly salad recipe for lunch or dinner.

LUNCH & DINNER

Deconstructed arugula chicken salad

Tender chicken, crispy potatoes & a bold red pepper sauce

LUNCH & DINNER RECIPE

Moroccan chicken & roasted potatoes with romesco

Creamy banana with rich cacao & nutty almond butter, this protein-packed smoothie will be the perfect start to your day!

BREAKFAST

Almond butter cacao smoothie

Tender chicken, sautéed vegetables & a bold red pepper sauce. This is an easy weeknight dinner with extra flavor from the Romesco, a Spanish inspired sauce.

LUNCH & DINNER

Moroccan chicken & sautéed vegetables with romesco

Bright green zucchini, yellow squash and roasted sweet potato, topped with sage flavored turkey meatballs and drizzed with a maple almond butter drizzle on a white plate with the whole maple almond butter drizzle container sitting beside it. This gluten-free, dairy-free, fall-flavored dish is a healthy & easy weeknight dinner the whole family will enjoy.

LUNCH & DINNER

Sage & sweet potato turkey meatball bowl

Twelve high-protein, gluten-free, dairy-free chocolate protein balls made with cashews, dates, chocolate protein powder, cacao powder, cacao nibs, in a glass meal-prep container for an easy on-the-go snack.

SNACK

Brownie bite protein balls

Gluten-free, dairy-free Thai red curry made with coconut milk, warming tumeric, red bell peppers, seared chicken thighs, and fresh cilantro in a large blue pot sitting on the counter beside a bowl of white rice topped with fresh cilantro.

LUNCH & DINNER

Red Thai coconut curry

Gluten-free, dairy-free, and meal prep-friendly apple & maple chicken sausage breakfast in a black cast-iron skillet sitting on the counter. Includes freshly roasted russet potatoes, creamy yellow scrambled eggs with spinach, and sliced apple & maple chicken sausage)

BREAKFAST

Apple & maple chicken sausage breakfast skillet

Gluten-free and dairy-free baked oatmeal casserole with blueberries in a casserole dish for an easy breakfast that can be prepared ahead of time

BREAKFAST

Blueberry baked oatmeal casserole

Roasted blistered tomatoes and squash with stove top quinoa and baked salmon, this easy weeknight dinner is delicious.

LUNCH & DINNER

Roasted tomato salmon quinoa bowl

Fresh zucchini and yellow squash sautéed with olive oil, served with brown rice, grilled chicken, and a homemade herby green macadamia sauce.

LUNCH & DINNER RECIPE

Pan-seared chicken & zucchini with herby green sauce

stuffed sweet potatoes with ground turkey, spinach, broccoli, and Caesar dressing - an easy gluten-free, dairy-free weeknight dinner

LUNCH & DINNER

Turkey stuffed sweet potatoes

Cilantro lime rice with ground beef, sauteed peppers and onions, topped with creamy avocado and red salsa for an easy weeknight dinner that is gluten-free and dairy-free

LUNCH & DINNER

Cilantro-lime rice bowl

blackened chicken, green broccoli topped with pesto, roasted sweet potato topped with pesto, and sauerkraut on a plate for an easy weeknight dinner

LUNCH & DINNER

Blackened chicken with pesto broccoli & sweet potato

A breakfast casserole that can be prepped ahead of time with ground turkey, eggs, bell peppers, onions, and shredded hashbrowns. Enjoy this dairy-free gluten-free casserole

BREAKFAST

Bake-ahead egg & turkey breakfast casserole

A close up of homemade carrot cake protein balls, made with fresh oats, finely shredded carrots, chopped nuts, in a glass container meal prepped and ready for the week. This is the perfect healthy snack for on-the-go energy.

SNACK

Carrot cake protein balls

a healthy foodie guide issue 2 cover with fresh food from Brewery Bhavana in downtown Raleigh, NC

HEALTHY FOODIE GUIDE

A healthy foodie's guide to Raleigh, NC

girl in her kitchen meal prepping for the week by preparing ingredients for healthy and delicious meals that prioritize protein, are gluten-free, and are dairy-free

WELLNESS READS

How to make a healthy meal plan for the week

ground beef skillet with fresh yellow, orange, and red bell peppers in a savory spicy sauce

LUNCH AND DINNER RECIPE

Firecracker beef bowls

Bright orange pumpkin-flavored gluten-free scones with a rich dark chocolate drizzle for a sweet breakfast or afternoon treat.

BREAKFAST

Gluten-free pumpkin scones with a dark chocolate drizzle

Gluten-free, dairy-free vodka pasta made with brown rice noodles and spaghetti squash. Topped with sauteed lean ground beef and spinach, rich in iron. Sitting in a bowl, topped with basil and ready to be enjoyed.

LUNCH & DINNER

Dairy-free beef & spinach vodka pasta

Open-faced gluten-free BLT sandwich on buckwheat bread topped with turkey bacon, heirloom tomato slices, and a creamy avocado mayo spread — a fresh, healthy summer lunch option.

LUNCH & DINNER

Gluten-free heirloom BLTs with an arugula salad

high quality lean ground beef burgers with freshly sliced tomatoes and sweet potatoe fries, wrapped in fresh lettuce crunch wraps and a side of special burger sauce for dipping

LUNCH & DINNER

Lettuce-wrapped burgers with sweet potato fries

a fresh bed of arugula with roasted broccoli and white rice, topped with honey harissa chicken and garlic aioli

LUNCH & DINNER

Honey harissa chicken bowls (CAVA copycat)

Fresh blueberry scones, gluten-free and dairy-free, this breakfast is high in protein and will feel like you are at a local cafe

BREAKFAST

Gluten-free blueberry scones

high-protein egg bites with spicy roasted red pepper chicken sausage, bright green spinach - packed with flavor and easy to meal prep ahead of time for an easy breakfast on a busy morning

BREAKFAST

Red pepper chicken sausage & egg bites (Starbucks copycat recipe)

Fresh basil pesto with blistered tomatoes, sautéed asparagus and spinach all on a bed of warmed brown rice pasta and grilled chicken thighs. This healthy & easy dish is perfect for a weeknight dinner, with lots of color so you can nourish your body well. Pesto is one of my absolute favorite sauces, and this one is gluten-free and dairy-free. Enjoy!

LUNCH & DINNER

Tomato-basil pesto pasta

Golden-browned coconut-lime chicken thighs cooked in one pan with sautéed red and yellow bell peppers and onions, served with a glossy citrusy sauce. A vibrant, dairy-free, gluten-free weeknight dinner full of tropical flavor

LUNCH & DINNER

One-pan coconut-lime chicken thighs with sautéed peppers & onions

Sweet and sour chicken smash tacos topped with crispy air-fried broccoli and onions on a warm almond flour tortilla, garnished with coconut aminos, crunchy chili oil, and fresh lime. A colorful, dairy-free and gluten-free high-protein dish

LUNCH & DINNER

Sweet & sour chicken smash tacos

healthy chocolate chia pudding that is high in protein, gluten-free, and dairy-free with freshly sliced strawberries

BREAKFAST

High-protein chocolate strawberry chia pudding

moroccan chicken thighs with sweet yellow rice and grilled zucchini for a healthy and easy recipe using seasonal ingredients

LUNCH & DINNER

Moroccan chicken thighs with sweet yellow rice

pistachio-crusted white cod with boiled zucchini and crispy roasted turmeric potatoes with a honey dijon drizzled on top for added flavor

LUNCH & DINNER

Pistachio-crusted cod

crispy yellow roasted potatoes from the air fryer with paprika, salt, garlic powder, onion powder, and more in a clear bowl

SAUCES & SIDES

Crispy roasted yellow potatoes

gluten-free breakfast biscuits with chia seed jam, turkey sausage and an egg over medium

BREAKFAST

Gluten free breakfast biscuits with chia jam

kebabs with baby potatoes, lean ground beef, chimichurri, red bell peppers, onion, topped with chimichurri made of cilantro, parsley, and olive oil

LUNCH & DINNER

Sheet pan chimichurri kebabs

girl in the kitchen with air-tight containers for meal prepping on a budget to ensure freshness and flavor when it comes to eating healthy

WELLNESS READS

How to make the most of your groceries: budgeting, freshness, and food safety

Triple berry summer salad with a simple lemon dijon vinaigrette with cucumbers, strawberries, white beans, raspberries, blueberries, and cucumber

DINNER PARTY PLATTER

Triple berry summer salad with a simple lemon dijon vinaigrette

Fresh and easy watermelon-mint & blueberry skewers

DINNER PARTY PLATTER

Fresh and easy watermelon-mint & blueberry skewers

Salty prosciutto & fresh melon on simple skewers

DINNER PARTY PLATTER

Salty prosciutto & fresh melon on simple skewers

Rich dark chocolatey mousse pie and fresh berries

SWEET TREAT

Rich dark chocolatey mousse pie and fresh berries

chocolate peanut butter chia pudding perfect for a prep-ahead breakfast with dark sweet cherries and creamy peanut butter

BREAKFAST

Chocolate peanut butter chia pudding recipe | High-protein, Dairy-free

husband and wife at a wedding, happily married and learning lessons about love, healthy choices, and dreaming big

WELLNESS READS

What one year of marriage has taught me about love, healthy choices, and dreaming big

a healthy foodie guide from Southern California with fresh fish tacos and nachos from Malibou farm

HEALTHY FOODIE GUIDE

A healthy foodie's guide to Southern California

girl in her kitchen with groceries that she bought with her grocery shopping budget and she saved money

WELLNESS READS

Eat well, spend less: My top tips for saving on groceries while eating healthy

Close-up of stacked protein balls with chocolate chips

SWEET TREAT

Dark chocolate chip cookie dough protein balls

Healthy snacks like a green smoothie, fresh fruit, and chia seeds organized in glass containers on top of a wooden cutting board

WELLNESS READS

13 great pieces of advice if you want to start living a healthier lifestyle today

Sunset overlooking the water

WELLNESS READS

10 game-changing habits to boost your energy

Latest on the blog

the best healthy restaurants in washington, dc with a plate of food from ama with branzino and gluten-free pesto pasta

HEALTHY FOODIE GUIDE

A healthy foodie's guide to Washington, DC

High-protein almond butter banana magic shell overnight oats

BREAKFAST

High-protein almond butter banana magic shell overnight oats

high-protein blueberry muffin overnight oats in glass jars with almond butter on top and a side of fresh blueberries

BREAKFAST

High-protein blueberry muffin overnight oats

A bowl of gluten-free chicken peanut pad Thai made with sautéed chicken thighs, red bell pepper, mushrooms, and onion tossed with brown rice noodles in a creamy peanut-coconut amino sauce, then topped with crunchy chili oil, fresh cilantro, and a squeeze of lime.

LUNCH & DINNER

Gluten-free Chicken peanut pad Thai

Pumpkin pie protein balls shaped into small rounds and arranged on a baking sheet, made from pumpkin puree, almond butter, maple syrup, gluten-free oats, protein powder, cinnamon, and pumpkin pie spice.

SNACK

Pumpkin pie protein balls

A neatly arranged serving tray with rows of butter lettuce, sliced green bell peppers, Honeycrisp apple slices, cooked quinoa, drained chickpeas, and crushed roasted pecans.

SAUCES & SIDES

Apple quinoa fall salad with an apple cider vinaigrette

Roasted cubes of butternut squash, acorn squash, and sweet potatoes spread across a sheet pan, caramelized and lightly browned, coated in olive oil with sage and nutmeg.

SAUCES & SIDES

Autumn harvest sheet pan veggies

Roasted rosemary root vegetables on a sheet pan, including golden, caramelized sliced carrots and turnips, lightly coated in olive oil and rosemary, finished with a squeeze of fresh lemon.

SAUCES & SIDES

Roasted rosemary root veggies

A plated serving of roasted maple-glazed acorn squash alongside a cooked salmon fillet, both golden and caramelized, arranged neatly on a white plate with a simple, clean presentation.

SAUCES & SIDES

Salmon with maple-glazed acorn squash

A vibrant fall harvest salad featuring roasted acorn squash slices drizzled with olive oil and maple syrup, served over mixed greens with cooked quinoa, sliced Honeycrisp apples, pomegranate arils, and toasted pumpkin seeds.

SAUCES & SIDES

Maple acorn & apple harvest salad

Vibrant & colorful vegetable grazing board with garlic hummus

SAUCES & SIDES

Colorful vegetable grazing board with garlic hummus

A juicy grass-fed beef patty in a refreshing lettuce wrap with crispy shoestring french fries and a creamy special sauce made with avocado mayonnaise.

LUNCH & DINNER

The ultimate gluten-free burger in a lettuce wrap with homemade fries

brownie bite energy balls, gluten-free and dairy-free made with dates and nuts for an afternoon snack

SNACK

Chocolate brownie bite energy balls

Herby meatballs with roasted crispy potatoes

LUNCH & DINNER

Seared Italian turkey meatballs with roasted vegetables

blueberry smoothie with a ghost drawn on to celebrate halloween

BREAKFAST

Blueberry blast protein smoothie - A Halloween themed smoothie

Blueberry chia pudding overnight oats with bright blue blueberries and basil seeds

BREAKFAST

High-protein blueberry basil seed overnight oats

healthy vanilla chia pudding recipe perfect for meal prep with blueberries, sliced banana, and peanut butter in a green bowl on a red table

BREAKFAST

High-protein sweet vanilla chia pudding

an easy breakfast recipe of stewed apples, overnight oatmeal, and chia pudding in a glass jar with a spoon

BREAKFAST

Cinnamon apple overnight oats

a healthy sweet treat of mini dark chocolate sea salt nut butter cups with creamy almond butter and peanut butter

SWEET TREAT

A healthy sweet treat: Mini dark chocolate sea salt nut butter cups

healthy baked cinnamon apple oatmeal casserole

BREAKFAST

Apple Cinnamon Baked Oatmeal Casserole

A bowl of creamy dairy-free garlic mashed potatoes topped with fresh parsley and cracked black pepper, showing a smooth, fluffy texture and light golden color from olive oil and garlic.

SAUCES & SIDES

Dairy-free garlic mashed potatoes

a bright green chimichurri sauce in a food processor

SAUCES AND SIDES

Easy chimichurri sauce

A bowl of creamy pumpkin chicken curry made with coconut milk and shredded chicken, topped with pumpkin seeds and served with brown rice.

LUNCH AND DINNER RECIPE

Creamy pumpkin chicken curry

Salty sweet pumpkin spice granola just in time for fall; in a glass container perfect for storing on the shelf in your kitchen

SNACK

Refined sugar-free Pumpkin spice granola

A creamy, dairy-free sauce perfect for burgers or fries. Made with ketchup, dill pickle relish, and mustard, it's a well balanced and flavorful topping.

SAUCES & SIDES

Dairy-free special burger sauce

Refreshing green pesto made with fresh basil, green kale, lemon juice, pine nuts, and garlic. An easy dairy-free, gluten-free sauce.

SAUCES & SIDES

Dairy-free kale basil pesto sauce

A juicy grass-fed beef patty in a refreshing lettuce wrap with crispy shoestring french fries and a creamy special sauce made with avocado mayonnaise.

LUNCH & DINNER

Grilled lettuce wrapped burgers & shoestring fries

Flaky salmon with a refreshing herb sauce & rice blend

LUNCH & DINNER

Sheet pan kale basil pesto salmon

Tender chicken, roasted vegetables & an avocado green sauce

LUNCH & DINNER

Chicken carnitas rice bowls

Creamy vanilla smoothie with warming cinnamon & crunchy granola

BREAKFAST

Pumpkin spice smoothie

Kale & chicken sausage egg bites, dairy-free, gluten-free and high in protein

BREAKFAST

Kale & chicken sausage egg bites

Crisp greens topped with taco beef & roasted sweet potato

LUNCH & DINNER

Roasted sweet potato taco salad

Shredded chicken with a spicy punch in a creamy sweet potato. This is an easy meal prep option for lunch or dinner, with lots of fresh vegetables to enjoy!

LUNCH & DINNER

Spicy chicken stuffed sweet potatoes

A creamy blend of fresh vegetables & sautéed chicken. An easy, meal-prep friendly salad recipe for lunch or dinner.

LUNCH & DINNER

Deconstructed arugula chicken salad

Tender chicken, crispy potatoes & a bold red pepper sauce

LUNCH & DINNER RECIPE

Moroccan chicken & roasted potatoes with romesco

Creamy banana with rich cacao & nutty almond butter, this protein-packed smoothie will be the perfect start to your day!

BREAKFAST

Almond butter cacao smoothie

Tender chicken, sautéed vegetables & a bold red pepper sauce. This is an easy weeknight dinner with extra flavor from the Romesco, a Spanish inspired sauce.

LUNCH & DINNER

Moroccan chicken & sautéed vegetables with romesco

Bright green zucchini, yellow squash and roasted sweet potato, topped with sage flavored turkey meatballs and drizzed with a maple almond butter drizzle on a white plate with the whole maple almond butter drizzle container sitting beside it. This gluten-free, dairy-free, fall-flavored dish is a healthy & easy weeknight dinner the whole family will enjoy.

LUNCH & DINNER

Sage & sweet potato turkey meatball bowl

Twelve high-protein, gluten-free, dairy-free chocolate protein balls made with cashews, dates, chocolate protein powder, cacao powder, cacao nibs, in a glass meal-prep container for an easy on-the-go snack.

SNACK

Brownie bite protein balls

Gluten-free, dairy-free Thai red curry made with coconut milk, warming tumeric, red bell peppers, seared chicken thighs, and fresh cilantro in a large blue pot sitting on the counter beside a bowl of white rice topped with fresh cilantro.

LUNCH & DINNER

Red Thai coconut curry

Gluten-free, dairy-free, and meal prep-friendly apple & maple chicken sausage breakfast in a black cast-iron skillet sitting on the counter. Includes freshly roasted russet potatoes, creamy yellow scrambled eggs with spinach, and sliced apple & maple chicken sausage)

BREAKFAST

Apple & maple chicken sausage breakfast skillet

Gluten-free and dairy-free baked oatmeal casserole with blueberries in a casserole dish for an easy breakfast that can be prepared ahead of time

BREAKFAST

Blueberry baked oatmeal casserole

Roasted blistered tomatoes and squash with stove top quinoa and baked salmon, this easy weeknight dinner is delicious.

LUNCH & DINNER

Roasted tomato salmon quinoa bowl

Fresh zucchini and yellow squash sautéed with olive oil, served with brown rice, grilled chicken, and a homemade herby green macadamia sauce.

LUNCH & DINNER RECIPE

Pan-seared chicken & zucchini with herby green sauce

stuffed sweet potatoes with ground turkey, spinach, broccoli, and Caesar dressing - an easy gluten-free, dairy-free weeknight dinner

LUNCH & DINNER

Turkey stuffed sweet potatoes

Cilantro lime rice with ground beef, sauteed peppers and onions, topped with creamy avocado and red salsa for an easy weeknight dinner that is gluten-free and dairy-free

LUNCH & DINNER

Cilantro-lime rice bowl

blackened chicken, green broccoli topped with pesto, roasted sweet potato topped with pesto, and sauerkraut on a plate for an easy weeknight dinner

LUNCH & DINNER

Blackened chicken with pesto broccoli & sweet potato

A breakfast casserole that can be prepped ahead of time with ground turkey, eggs, bell peppers, onions, and shredded hashbrowns. Enjoy this dairy-free gluten-free casserole

BREAKFAST

Bake-ahead egg & turkey breakfast casserole

A close up of homemade carrot cake protein balls, made with fresh oats, finely shredded carrots, chopped nuts, in a glass container meal prepped and ready for the week. This is the perfect healthy snack for on-the-go energy.

SNACK

Carrot cake protein balls

a healthy foodie guide issue 2 cover with fresh food from Brewery Bhavana in downtown Raleigh, NC

HEALTHY FOODIE GUIDE

A healthy foodie's guide to Raleigh, NC

girl in her kitchen meal prepping for the week by preparing ingredients for healthy and delicious meals that prioritize protein, are gluten-free, and are dairy-free

WELLNESS READS

How to make a healthy meal plan for the week

ground beef skillet with fresh yellow, orange, and red bell peppers in a savory spicy sauce

LUNCH AND DINNER RECIPE

Firecracker beef bowls

Bright orange pumpkin-flavored gluten-free scones with a rich dark chocolate drizzle for a sweet breakfast or afternoon treat.

BREAKFAST

Gluten-free pumpkin scones with a dark chocolate drizzle

Gluten-free, dairy-free vodka pasta made with brown rice noodles and spaghetti squash. Topped with sauteed lean ground beef and spinach, rich in iron. Sitting in a bowl, topped with basil and ready to be enjoyed.

LUNCH & DINNER

Dairy-free beef & spinach vodka pasta

Open-faced gluten-free BLT sandwich on buckwheat bread topped with turkey bacon, heirloom tomato slices, and a creamy avocado mayo spread — a fresh, healthy summer lunch option.

LUNCH & DINNER

Gluten-free heirloom BLTs with an arugula salad

high quality lean ground beef burgers with freshly sliced tomatoes and sweet potatoe fries, wrapped in fresh lettuce crunch wraps and a side of special burger sauce for dipping

LUNCH & DINNER

Lettuce-wrapped burgers with sweet potato fries

a fresh bed of arugula with roasted broccoli and white rice, topped with honey harissa chicken and garlic aioli

LUNCH & DINNER

Honey harissa chicken bowls (CAVA copycat)

Fresh blueberry scones, gluten-free and dairy-free, this breakfast is high in protein and will feel like you are at a local cafe

BREAKFAST

Gluten-free blueberry scones

high-protein egg bites with spicy roasted red pepper chicken sausage, bright green spinach - packed with flavor and easy to meal prep ahead of time for an easy breakfast on a busy morning

BREAKFAST

Red pepper chicken sausage & egg bites (Starbucks copycat recipe)

Fresh basil pesto with blistered tomatoes, sautéed asparagus and spinach all on a bed of warmed brown rice pasta and grilled chicken thighs. This healthy & easy dish is perfect for a weeknight dinner, with lots of color so you can nourish your body well. Pesto is one of my absolute favorite sauces, and this one is gluten-free and dairy-free. Enjoy!

LUNCH & DINNER

Tomato-basil pesto pasta

Golden-browned coconut-lime chicken thighs cooked in one pan with sautéed red and yellow bell peppers and onions, served with a glossy citrusy sauce. A vibrant, dairy-free, gluten-free weeknight dinner full of tropical flavor

LUNCH & DINNER

One-pan coconut-lime chicken thighs with sautéed peppers & onions

Sweet and sour chicken smash tacos topped with crispy air-fried broccoli and onions on a warm almond flour tortilla, garnished with coconut aminos, crunchy chili oil, and fresh lime. A colorful, dairy-free and gluten-free high-protein dish

LUNCH & DINNER

Sweet & sour chicken smash tacos

healthy chocolate chia pudding that is high in protein, gluten-free, and dairy-free with freshly sliced strawberries

BREAKFAST

High-protein chocolate strawberry chia pudding

moroccan chicken thighs with sweet yellow rice and grilled zucchini for a healthy and easy recipe using seasonal ingredients

LUNCH & DINNER

Moroccan chicken thighs with sweet yellow rice

pistachio-crusted white cod with boiled zucchini and crispy roasted turmeric potatoes with a honey dijon drizzled on top for added flavor

LUNCH & DINNER

Pistachio-crusted cod

crispy yellow roasted potatoes from the air fryer with paprika, salt, garlic powder, onion powder, and more in a clear bowl

SAUCES & SIDES

Crispy roasted yellow potatoes

gluten-free breakfast biscuits with chia seed jam, turkey sausage and an egg over medium

BREAKFAST

Gluten free breakfast biscuits with chia jam

kebabs with baby potatoes, lean ground beef, chimichurri, red bell peppers, onion, topped with chimichurri made of cilantro, parsley, and olive oil

LUNCH & DINNER

Sheet pan chimichurri kebabs

girl in the kitchen with air-tight containers for meal prepping on a budget to ensure freshness and flavor when it comes to eating healthy

WELLNESS READS

How to make the most of your groceries: budgeting, freshness, and food safety

Triple berry summer salad with a simple lemon dijon vinaigrette with cucumbers, strawberries, white beans, raspberries, blueberries, and cucumber

DINNER PARTY PLATTER

Triple berry summer salad with a simple lemon dijon vinaigrette

Fresh and easy watermelon-mint & blueberry skewers

DINNER PARTY PLATTER

Fresh and easy watermelon-mint & blueberry skewers

Salty prosciutto & fresh melon on simple skewers

DINNER PARTY PLATTER

Salty prosciutto & fresh melon on simple skewers

Rich dark chocolatey mousse pie and fresh berries

SWEET TREAT

Rich dark chocolatey mousse pie and fresh berries

chocolate peanut butter chia pudding perfect for a prep-ahead breakfast with dark sweet cherries and creamy peanut butter

BREAKFAST

Chocolate peanut butter chia pudding recipe | High-protein, Dairy-free

husband and wife at a wedding, happily married and learning lessons about love, healthy choices, and dreaming big

WELLNESS READS

What one year of marriage has taught me about love, healthy choices, and dreaming big

a healthy foodie guide from Southern California with fresh fish tacos and nachos from Malibou farm

HEALTHY FOODIE GUIDE

A healthy foodie's guide to Southern California

girl in her kitchen with groceries that she bought with her grocery shopping budget and she saved money

WELLNESS READS

Eat well, spend less: My top tips for saving on groceries while eating healthy

Close-up of stacked protein balls with chocolate chips

SWEET TREAT

Dark chocolate chip cookie dough protein balls

Healthy snacks like a green smoothie, fresh fruit, and chia seeds organized in glass containers on top of a wooden cutting board

WELLNESS READS

13 great pieces of advice if you want to start living a healthier lifestyle today

Sunset overlooking the water

WELLNESS READS

10 game-changing habits to boost your energy

Follow me on Instagram

@graceandgreens.blog

Get healthy meal inspiration straight to your inbox!

Join the community to get weekly meal plans, simple recipes, and encouragement to eat healthy and feel your best.

GET ON THE LIST

Navigate

About

All Recipes

Wellness Reads

Speaking

Shop

Contact

Community

Find Recipes

All Recipes

Breakfast

Lunch & Dinner

Snacks

Sweet Treats

Grace and Greens, LLC, All Rights Reserved

Website design by Say-so Design • Branding photos by Photos by Cassie

Follow me on Instagram

@graceandgreens.blog

Navigate

About

All Recipes

Wellness Reads

Speaking

Shop

Contact

Community

Find Recipes

All Recipes

Breakfast

Lunch & Dinner

Snacks

Sweet Treats

Grace and Greens, LLC, All Rights Reserved

Website design by Say-so Design

Branding photos by Photos by Cassie

Follow me on Instagram

@graceandgreens.blog

Get healthy meal inspiration straight to your inbox!

Join the community to get weekly meal plans, simple recipes, and encouragement to eat healthy and feel your best.

GET ON THE LIST

Navigate

About

All Recipes

Wellness Reads

Speaking

Shop

Contact

Community

Find Recipes

All Recipes

Breakfast

Lunch & Dinner

Snacks

Sweet Treats

Grace and Greens, LLC, All Rights Reserved

Website design by Say-so Design • Branding photos by Photos by Cassie

Follow me on Instagram

@graceandgreens.blog

Get healthy meal inspiration straight to your inbox!

Join the community to get weekly meal plans, simple recipes, and encouragement to eat healthy and feel your best.

GET ON THE LIST

About

All Recipes

Wellness Reads

Speaking

Shop

Contact

Community

Grace and Greens, LLC, All Rights Reserved

Website design by Say-so Design • Branding photos by Photos by Cassie