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!

Chicken Or Pork Fajitas

Chicken or Pork Fajitas –  A freezer to Crock Pot Meal

Ingredients:
1-pound chicken breasts, fat trimmed
1 red bell pepper, sliced
1 yellow bell pepper, sliced
1 small yellow onion, sliced
2 garlic cloves, minced
1 tbsp apple cider vinegar
1 tbsp honey
1 tbsp chili powder
2 tsp cumin
1 tsp paprika
½ tsp red pepper flakes

Prep:
1.) label your freezer bag with the name of the recipe
2.) Add all ingredients to bag (no need to thaw the chicken if you are using frozen, it will just go back in the freezer so you can leave it frozen
3.) Remove as much air from bag as possible, seal and lay flat in your freezer for up to 3 months (yep, meal prep in advance)

Cook:

1.) The night before you cook, move the bag to the refrigerator to thaw
2.) The morning of cooking, pour the ingredients of the bag into your crockpot and cook on low for 6 hrs or until meat is tender
3.) Shred the chicken or pork and serve with cooked onions and peppers
4.) Serve in a corn tortilla (if phase approved), over a bed of rice (if phase approved) or over lettuce.
5.) Enjoy!!