Vegan Chili
MetPro Serving Breakdown:
Meal Carbs = 3
Protein = 1.5
Fat = .5Yields 4 MetPro Servings Total
MetPro Notes: Good option for those on higher phases (885+) with 3 meal carbs at dinner
Ingredients
1 can kidney beans, drained and rinsed
1 can black beans, drained and rinsed
1 ½ cups canned tomato sauce, sugar-free
2 cups diced tomatoes, canned or fresh are great!
1 medium yellow onion, diced
1 cup shredded carrots
1-2 jalapeno peppers, seeded, minced
3 garlic cloves, minced
½ cup bulgar, rinsed
1 Tbs of olive oil
Spices for the Seasoning
2 Tbs chili powder
1 Tbs ground cumin
1 tsp onion powder
1 tsp garlic powder
¼ tsp paprika
¼ tsp cayenne pepper
salt and pepper to taste
Optional Toppings
1 avocado, sliced
Fresh cilantro, chopped
Lime juice
Directions
1.) Add 1 tbs of olive oil into a large pot and turn on to medium-high heat. Add the onion, carrots, and jalapeño and sauté, stirring often until the onion is translucent (about 5 minutes.) Add the garlic and sauté for 1 minute until fragrant.
2.) Add the bulgur and all the spices and stir until well combined.
3.) Mix in the tomatoes, tomato sauce, and beans. Bring to a boil, then reduce the heat, cover, and simmer until the beans are tender about 1 hour. Stir occasionally.
4.) Season with salt and pepper to taste and serve with ¼ avocado + sprinkle cilantro, or add lime juice atop if desired.
Avocado Blueberry Protein Smoothie
MetPro Serving Breakdown:
Meal Carbs = 1
Protein = 1
Fat = 1Yields 1 MetPro Serving Total
Ingredients
1 cup frozen blueberries
1 serving protein powder (15g protein & less than 3g carbs)
½ avocado
1 cup unsweetened almond milk
Optional Ingredients
+ Handful of spinach or kale
+ Couple ice cubes
Directions
1.) Add all ingredients to a blender, blend, & enjoy!
Pressure Cooker Chicken & Rice
MetPro Serving Breakdown:
Meal Carbs = 2
Veggie Carb = 2
Protein = 2
Fat = .5Yields 4 MetPro Servings Total
Ingredients
1 pound boneless skinless chicken breasts
1 tablespoon olive oil
1 cup chopped onion 1 small onion
4 medium carrots, cut lengthwise and then chopped into ½-inch pieces
1 cup frozen peas
1 ½ cups low sodium chicken broth
3 cloves garlic minced
1 cup long-grain brown rice uncooked, rinsed and drained
1 tablespoon Dijon mustard
2 teaspoons dried Italian seasoning
1 ½ teaspoons garlic powder
½ teaspoon salt
¼ teaspoon black pepper
fresh parsley for serving (optional)
Directions
1.) Turn a 6 quart or larger Instant Pot to saute setting. Add the olive oil, onion and carrots. Saute, stirring, until the vegetables start to soften, 3-5 minutes.
2.) Stir in the garlic, brown rice, Dijon mustard, Italian seasoning, garlic powder, salt and pepper. Cook for 1 minute, stirring. Turn off Instant Pot.
3.) Add chicken broth and stir until well combined, making sure to scrape up any bits that are stuck to the bottom of the pot. Make sure that all of the rice and vegetables are in the liquid, not on the sides of the pot. Place the chicken breasts on top of the rice mixture. Do not stir.
4.) Place the lid on the Instant Pot and set the pressure valve to sealing.
5.) Pressure cook on high for 20 minutes.
6.) Allow the Instant Pot to naturally release for 12 minutes (by leaving it off after it finishes cooking).
7.) Then, carefully do a quick pressure release (use the handle of a long spoon to carefully turn the valve to venting) to release the remaining steam and pressure. Once the float valve drops down, carefully open the Instant Pot away from you, as the steam will be hot.
8.) Remove the chicken to a cutting board and chop into bite-sized pieces. Stir the chicken back into the rice mixture, along with the peas.
9.) Serve with fresh parsley, if desired.
Coach Jan’s Bruschetta Balsamic Chicken
MetPro Serving Breakdown:
Protein = 2
Fat = .5Yields 4 MetPro Servings Total
MetPro Notes: Serve with sweet potatoes or brown rice for meal carbs + veggies. Jan's favorite pairing is broccoli!
Ingredients
1 lb boneless, skinless chicken tenders (8x 2oz pieces)
½ cup balsamic vinegar
4 oz Low-moisture, part-skim mozzarella
2 cups chopped tomatoes
1 cup chopped yellow onion
Fresh cilantro, chopped
Fresh juice from a lemon
Salt & pepper to taste
Directions
1.) Make your bruschetta mixture first by adding your chopped tomatoes, onions, and cilantro to a bowl. Squeeze lemon over the top. Mix and season to taste with salt and pepper. Set aside.
2.) Spray a pan with non-stick spray and place your chicken tenders in the pan. Pour the balsamic vinegar over the chicken.
3.) Cook the chicken until no longer pink in the center and the juices run clear.
4.) Top each tender with ½ oz of mozzarella cheese, turn heat to low, cover, and let the cheese melt ~2-3 min. Remove from heat.
5.) Top each tender with some of the tomato mixture. Serve warm.
Pressure Cooker Turkey-Stuffed Peppers
MetPro Serving Breakdown:
Meal Carbs = 1
Veggie Carb = 2
Protein = 2
Fat = .5Yields 4 MetPro Servings Total (1 serving = 1 stuffed bell pepper)
MetPro Notes: Good option for those on higher phases (885+) with 3 meal carbs at dinner
Ingredients
4 Large Bell Peppers (any color), tops cut off & chopped, peppers hollowed out & seeded
1 lb Lean Ground Turkey
1 ⅓ cup Cooked Brown Rice or Quinoa
1 cup Marinara Sauce (less than 40 cal per ¼ cup), set 1/4 cup aside
1 Yellow Onion, minced
1 Large Egg, beaten
4 oz Jack Cheese
1/4 cup Parsley, chopped
3 Tbs dried basil
3 Tsp Tomato Paste
1 Garlic Clove, minced
1 teaspoon Italian seasoning
1/2 teaspoon red pepper flakes
Salt & Pepper to taste
½ cup Water
Directions
1.) Combine chopped pepper tops with the ground turkey, cooked brown rice, ¼ cup marinara sauce, onion, parsley, basil, red pepper flakes, tomato paste, salt, pepper, egg, and garlic. Mix thoroughly.
2.) Stuff each pepper half-full of the ground turkey mixture.
3.) Place a rack in the pot and pour ½ cup water into the bottom of the Instant Pot.
4.) Stand the stuffed peppers upright on the rack.
5.) Cover each pepper with the remaining marinara sauce.
6.) Cover and cook on high pressure 15 minutes, natural release.
7.) Open the lid, top each with 1 oz jack cheese and serve!