30 Minute Protein Pasta (GF)

Time: 30 min

Serves: 4


  • 1 lb Ground Beef or Turkey
  • 1 box Banza Pasta
  • 1 Jar Tomato Basil Marinara
  • 1 cup diced spinach
  • 2 cloves garlic
  • 2 Tbsp olive oil
  • shredded Parmesan cheese


In large pot over high heat, bring water to a boil. Add pasta and boil for 8 minutes.

In a saute pan or cast iron pan over medium heat, heat olive oil and minced garlic. Add the ground meat and cook until browned. Add the diced spinach and stir for 2 minutes.

Reduce to low and stir in the marinara sauce until small bubbles appear on the surface.

Combine and enjoy!

15 Minute Bison Tacos

This is a great way to use up some leftovers in your fridge, especially if you are like me and you almost always have some taco ingredients on hand.

Time: 15ish minutes


  • 1 pound bison (can also use beef or turkey)
  • 2 jalapeños, diced
  • 2 Tbsp avocado oil
  • 4 Tbsp taco seasoning (I usually season to taste)
  • Dash of salt and pepper
  • 1 cup spinach, chopped
  • 2 cups cole slaw mix
  • Juice of 1 lime
  • 4 flour tortillas
  • 1/2 cup shredded cheddar cheese
  • 1/2 avocado
  • 1/2 cup salsa
  • Cilantro


I use my cast iron pan for this one because i think it browns the meat a lot better, if you don’t have one they are usually pretty cheap at Costco or Amazon.

Over medium heat, heat the avocado oil. Add the diced jalapenos and cook until softened, about 5 minutes. Add the bison meat and break apart. Add the taco seasoning and cook until meat starts to brown. Toss in the chopped spinach, cover and let it cook for 1-2 minutes before stirring together.

In a separate bowl toss the cole slaw with lime juice and let sit.

Build your tacos how you like: topping with cheese, salsa, avocado, cilantro, lime juice, and Cholula

BBQ Chicken Bowl

A super easy throw together dinner for a busy day (which is what it was for me this week)

Time: 45 minutes

Cook Time: 30 minutes


  • 2 lb. skinless, boneless chicken thighs
  • 2 garlic cloves, sliced
  • 1 medium onion, sliced
  • 1 tsp. kosher salt
  • Black pepper, to taste
  • 1 1/4 c. barbecue sauce, plus more for topping
  • 1 c. brown rice dry
  • 1.75 cups broth
  • 1 avocado, sliced (optional)
  • 2 cups tri-colored cole slaw mix
  • 1 carrot, shredded
  • 1 jalapeño pepper, thinly sliced (remove seeds for less heat)
  • 1/4 cup apple cider vinegar
  • 1/4 cup olive oil
  • 1/4 tsp salt
  • 2 Tbsp sugar
  • Dash of pepper
  • Chopped fresh cilantro, for topping


Combine the chicken, garlic, onion, 1/2 teaspoon salt, a few grinds of pepper and 1/4 cup water in a 6-quart Instant Pot. Pour in the barbecue sauce.

Put on and lock the lid, making sure the steam valve is in the sealing position. Set the pot to pressure-cook on high for 15 minutes. When the time is up, let the pressure release naturally for 10 minutes. Carefully turn the steam valve to the venting position and release the remaining pressure. Unlock and remove the lid, being careful of any remaining steam.

Transfer the chicken to a large bowl and shred with two forks. Set the Instant Pot to sauté on high and cook the sauce until thickened, about 10 minutes. Add the sauce to the chicken and toss.

Meanwhile, bring 1.75 cups broth with the rice to a boil in a medium saucepan. Reduce the heat to low; simmer until the brown rice is tender and the water is absorbed, about 20 minutes.

While both of those cook, add the shredded carrot, cole slaw, and jalapeno to a bowl. Whisk the apple cider vinegar, sugar, oil, salt, pepper together. Pour over the shredded slaw and mix to coat.

Build bowls and top with cilantro and avocado as desired.

Sheet Pan Sticky Sweet and Sour Chicken

Time: 35 minutes


  • 1 1/2 pounds boneless chicken breasts, cut into 2 inch cubes
  • 1 egg, beaten
  • 1/4 cup all-purpose flour, or gluten-free all-purpose flour
  • 1 teaspoon ground ginger
  • 1 pinch each kosher salt and black pepper
  • 1 cup broccoli florets
  • 2 bell peppers, sliced
  • 2 shallots, quartered
  • 4 tablespoons extra virgin olive oil or sesame oil
  • 1 cup sweet Thai chili sauce
  • 1/3 cup liquid aminos
  • 1/2 cup apple juice
  • 1/4 cup rice vinegar
  • 1 tablespoon ketchup
  • 1 tablespoon creamy peanut butter
  • 1 jalapeño, sliced, and seeded if desired
  • 2 cloves garlic, grated
  • 1 cup white rice
  • 1.5 cups water


Preheat the oven to 475° F. Line a baking sheet with parchment paper or grease with oil.

Place a little oil in a pot and heat over medium high, add 1 cup rice and 1.5 cups water and bring to a boil and reduce to a simmer until all water is cooked out.

Add the chicken, egg, and a pinch of pepper to a bowl. Toss to combine. Add the flour and ginger to another bowl. Dredge the chicken in batches through the flour, tossing to coat. Place the chicken on one side of the prepared baking sheet. Drizzle with 2 tablespoons oil. Add the broccoli, peppers, and shallots to the other side of the pan and toss with 2 tablespoons oil. Bake 15 minutes.

Reduce the oven temp to 400° F.

Meanwhile, combine the sweet Thai chili sauce, soy sauce, apple juice, rice vinegar, ketchup, peanut butter, jalapeño, and garlic in a medium saucepan. Set over medium-high heat and bring the sauce to a boil. Boil 5-8 minutes, until the sauce thickens and reduces by about 1/3. Remove from the heat.

Pour half the sauce over the chicken, tossing to combine. Toss the vegetables. Return everything to the oven for 3 minutes, until the sauce coats the chicken. Watch closely, the sauce can burn easily.

Serve the chicken and the remaining sauce over bowls of rice. Serve the vegetables on the side.

Chicken Flautas (Not Deep Fried)

Makes: 8

Time: 30 minutes


  • Chicken Verde
    • 2 organic chicken breasts, trimmed + tenderized and halved
    • 2 tbsp avocado oil
    • 1 jar salsa verde
    • 1 lime
    • 1/2 cup freshly chopped cilantro
    • salt, pepper, red chili flakes, to taste
  • Flautas
    • Whole Wheat Tortillas
    • 1 can Refried beans or Pinto Beans, mashed and cooked
    • 4 Tbsp avocado oil
  • Peppers and Onions
    • 1 large bell pepper, sliced thin
    • 1/2 red onion, sliced thin
    • 1/4 tsp cumin
    • 1/4 tsp pink salt/sea salt
    • 1 avocado (for topping)



Shredded Chicken Verde

  1. In a medium pot, heat 2 tbsp avocado oil on medium heat, then add chicken breast to brown on either side (about 2 min). You can also use an instapot for the chicken if you have one.
  2. Pour in entire jar of salsa verde, stir chicken, then cover with lid to let cook on medium-low heat for 12-15 minutes.
  3. Once chicken is tender, remove from heat and transfer only the chicken to a plate. Shred with two forks.
  4. Pour shredded chicken back into the pot, stir in cilantro, fresh lime juice, and seasonings. Set aside.


  1. Heat 3-4 tbsp avocado oil in a large skillet on medium-low heat.
  2. Heat tortillas over an open flame until slightly charred (or in a skillet with no oil, either side).
  3. On a flat surface or cutting board, fold in a good amount of shredded chicken + 1-2 spoonfuls refried beans, if using, and roll up right.
  4. Gently transfer to skillet, fold side down, to fry/brown. Flip every 3-5 minutes, or when browned/crisped. Continue for your remaining tortillas.

Peppers + Onions

  1. Meanwhile, in a separate skillet, sauté your peppers + onions with seasonings. Cover with lid and cook on medium-high heat until onions are caramelized & starting to char, about 10-12 min. Toss occasionally with tongs.

Time To Build

  1. Add avocado + more fresh cilantro and serve

‘Instapot’ Chicken Taco Soup

I finally caved and got a pressure cooker, which is now made trendy being called an “Instapot”, so I thought I would share my first recipe.

Time: 30 minutes

Serves: 6


  • 2 tsp olive oil
  • 1/2 cup onion, chopped
  • 3 cloves garlic, minced
  • 3 cups less sodium chicken broth
  • 8 oz can tomato sauce
  • 1-2 tsp chipotle chili in adobo sauce, or more to taste
  • 1/4 cup chopped cilantro, plus more for garnish
  • 15 oz can black beans, rinsed and drained
  • 8 oz can diced green chilies
  • 14.5 oz can petite diced tomatoes
  • 2 cups frozen corn
  • 1 tsp cumin
  • 1/2 tsp dried oregano
  • 3 skinless chicken breasts, 16 oz total
  • Optional: 2 cups cooked brown rice


  • 3/4 cup shredded part skim cheddar cheese
  • 1/4 cup chopped scallions
  • 1/4 cup chopped cilantro
  • 4 oz 1 small haas avocado, diced


  • Press saute on the Instant Pot. Add onion and garlic and sauté until soft, 3-4 minutes. Slowly add the chicken broth, tomato sauce and chipotle adobo sauce and cilantro.
  • Add the drained beans, diced tomatoes, corn, cumin, oregano and stir. Add the chicken breasts; cover and cook on high pressure for 20 minutes. Quick or natural release.
  • Remove chicken and shred with two forks. Add chicken back into the soup, adjust salt and cumin to taste.
  • For higher a carb, make brown rice to serve with
  • Serve in bowls and top with cheese, avocado, scallions and cilantro. Also great with sour cream or crushed tortilla chips. Enjoy!

Ground Chicken Tzatziki Bowls

Time: 30 minutes

Serves: 2-3



  • 1 cup white rice
  • 1 cup beef broth


  • 1 lb ground chicken
  • 1 Tbsp avocado oil
  • 1/2 tsp salt
  • Dash pepper

Greek Yogurt Sauce

  • 1 cup full fat yogurt
  • 1 Tbsp lemon juice
  • 1/2 cucumber, diced
  • 2 cloves garlic
  • 2 Tbsp fresh mint, diced
  • 1/2 tsp salt


  • 1/2 cup chopped cherry tomatoes
  • 1/2 cucumber, chopped


For the rice: In a pressure cooker or in a pot cook rice in broth according to bag.

For the chicken: In a medium frying pan heat the avocado oil. Add the chicken and cook, when cooked through season with salt and pepper.

For the sauce: mix all the ingredients together and set aside.

Layer rice, chicken, tomatoes, cucumber, and sauce – serve

Kodiak Protein Crepes

Time: 15 minutes

Serves: 2


  • 1 cup Kodiak Cake Mix (Whole Wheat Oat and Honey)
  • 1 cup water
  • 2 Tbsp melted butter
  • 2 Tbsp Sugar
  • 2 Eggs


Whisk all ingredients in a large bowl until smooth. Brush a non-stick frying pan with oil and place over medium heat. Spoon about 1/4 batter into that center of the pan and swirl the pan around to coat. Cook for 1-2 minutes on each side. Fill with your favorite combination of fruit, nuts, chocolate, yogurt, or syrup.

Per Serving:

Calories: 384 | Protein: 14g | Carbohydrates: 41g | Fat: 18

Sweet Potato Breakfast Scramble

Post long run I have a hard time stomaching food sometimes, so I usually try to have an egg dish because it tends to be lighter on my stomach and still gives me an option to get in vegetables and protein with my carbohydrates.

Serves: 1-2 (usually 1 if post training)

Time: 15 minutes


  • 1/2 large sweet potato or yam (washed with skin on), diced
  • 1 shallot or 1/4 onion, diced
  • 3 mushrooms, diced
  • Handful spinach, chopped
  • Handful cilantro, chopped
  • 1 Tbsp avocado oil
  • A dash of “Everything but the Bagel” Spice
  • 3 eggs
  • Optional: 2 Tbsp mozzarella cheese


In a non-stick pan (I use a scan pan) over medium heat with avocado oil, saute the sweet potato for 5-10 minutes with a lid on, toss in the onions and cook for another 3 minutes, add the mushroom, spinach, and cilantro and saute for another minute. Crack in 3 eggs and scramble around with the spatula and toss in seasoning (this makes less dishes dirty as opposed to whisking the eggs in a bowl first, but you can do that as well). Top with salsa, cheese, avocado, or hot sauce whatever you prefer!

Calories: 405 | Carbohydrates: 35g | Protein: 27g | Fat: 18g

Thai Quinoa Salad

Serves: 4

Time: 20 minutes


  • 1 cup quinoa
  • 2 cups grated carrots
  • 2 cups thinly sliced purple cabbage
  • 3 green onions, chopped
  • 1 cup cilantro, chopped
  • 1 cup basil, chopped
  • 1 Jalapeno, deseeded and minced
  • 1/2 cup roasted peanuts, chopped
  • 1 lb chicken, chopped
  • Dash salt
  • Dash black pepper


  • 1/4 cup olive oil
  • 1/3 cup lime juice
  • 2 Tbsp liquid aminos/soy sauce
  • 2 Tbsp local honey


Cook Quinoa: In a medium pot over high heat heat some ghee or oil. Rinse the quinoa and saute until aromatic. Add 1.5 cups broth or water to the pot with quinoa. Bring to a boil and reduce to low and simmer covered for 15 minutes or until all the water is absorbed. Fluff with a fork and set aside.

Meanwhile, put the olive oil, lime juice, liquid aminos, and honey in a glass jar and shake or stir to combine.

Meanwhile in a frying pan over medium heat, cook the chicken for 8-10 minutes or until no longer pink and sprinkle salt/pepper, add 2 tbsp of the dressing and simmer on low.

Once the quinoa is cool, add the carrots, cabbage, onions, cilantro, basil, and pepper to the bowl and toss to combine. Add the dressing and toss again.

Top with chicken and peanuts and serve. You can also chill for an hour and serve cold.

*Adapted from: Run Fast. Eat Slow.