3 Bean Veggie Chili

3 Bean Veggie Chili

Ingredients:
1 15oz can kidney beans
1 15oz can garbanzo beans
1 15oz can cannellini beans
1 15oz can diced tomatoes
2 cups water or vegetable broth
1 tbsp olive oil
2 bell peppers (any color)
1 small onion diced
2 cloves garlic
1 tbsp tomato paste

Spice Blend
2 tbsp chipotle in adobo sauce
1 tsp paprika
1/2 tsp cayenne pepper
1 tsp oregano
1/2 tsp coriander

Directions

1. In a large pot, heat oil on medium-high heat
2. Saute onion and garlic for 3 minutes
3. Add bell peppers and saute for 3-4 minutes
4. Add tomato paste, spices and adobo saute for 1 minute (stirring occasionally)
5. Add the canned tomatoes and rinsed beans
6. Bring to a boil and then reduce heat to simmer for 30 minutes

Black Bean Chili

Black Bean Chili (4 servings)

Ingredients:
1/3 cup vegetable broth
1 onion, diced
1/2 jalapeno, finely diced (optional)
3 cloves of garlic, minced
1 bell pepper, diced (any color)
1 zucchini, diced
2 15oz cans of black beans, drained and rinsed
1 28oz can of diced tomatoes
1 cup vegetable broth

Spice Blend
1.5 tablespoons chili powder
2 teaspoons cumin
1.5 teaspoons paprika
salt and pepper, to taste
fresh juice from 1/2 lime

Toppings
cilantro
green onions
 

Directions

1. In a large pot, heat vegetable broth on medium-high heat
2. Saute onion, jalapeno and garlic for about 3 minutes
3. Add bell pepper and zucchini saute for 3-4 minutes (until soft)
4. Add black beans, tomatoes, vegetable broth and spice blend.
5. Bring to a boil and then reduce heat to simmer for 10 minutes

MetPro Breakdown per serving
Meal Carbs: 2
Veg. Carb: 2
Protein: 1
Fat: 0

Modifications:

top with 2 oz of cheese to get fats and additional protein
top with 1 serving of avocado and get fats
add ground turkey for additional protein

Overnight Oats

Overnight Oats

Ingredients:
¼ cup dry old-fashioned oats
5 oz plain nonfat Greek yogurt
½ cup berries
¼ - ½ cup unsweetened almond milk
Optional: pinch of cinnamon

Directions:

Throw all ingredients together in a bowl or mason jar the day/night before, cover, refrigerate. Enjoy the next day.  No cooking necessary!

Crock-Pot Apple Pie Oats

Crock-Pot Apple Pie Oats

Makes 5 servings (2 carb meal per serving)

Ingredients:
1 cup dry steel-cut oats
1 ½ cups unsweetened almond milk
2 ½ cups water
2 medium apples (chopped)
1 teaspoon cinnamon
½ teaspoon nutmeg
1 teaspoon pure vanilla extract

Optional add-in's after cooking: 
- Stevia
- vanilla protein powder

Directions:
Generously coat crock-pot with cooking spray.  Add all ingredients to your slow cooker. Stir. Cook on low for 7- 8 hours or high for 3-4 hours.  Divide evenly into 5 portions.  Store leftovers in fridge for up to 1 week. To reheat add a splash of almond milk or water and heat up in microwave.

MetPro Approved Taco Salad

MetPro approved Taco Salad

Ingredients:

Black Beans
Ground Turkey
Lettuce shreds
Bell pepper
Onion
Cheddar cheese
Corn tortilla
Favorite salsa (no sugar) mine is Trader Joes medium fresh salsa (as dressing)

Directions:

1.) Cook up ground turkey with your favorite Mexican seasoning packet
2.) Spritz corn tortilla with Olive Oil to crisp it up, slice into small pieces to add to salad.
3.) Determine how many black beans/corn tortillas (Carb meal) you can use on your phase.
4.) Determine protein/fat amount needed
5.) Mix all ingredients together and enjoy!