Squad Blog

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Here’s a list of recipes that stay in my regular rotation at home. They’re budget friendly and fairly easy to throw together. Enjoy!!

Breakfast/Snacks/desserts:

Cinnamon apple bowls:

1 diced apple
1 tsp cinnamon
1 tps raw honey
1 tbsp almond butter
Pecans

Dice your apple and throw it in the microwave for 2 minutes

Stir apples and add your cinnamon and honey

Microwave for 1 more minute

Let cool for a minute or two, top with almond butter and pecans

High protein smoothie bowl

Put equal amounts of cottage cheese and your favorite frozen fruit (I used mango) in your food processor or high powered blender with a splash of water. You can add some honey or agave to make it a little sweeter. Blend until smooth.

Top with your favorite toppings. Options are endless. You can top with fruit, granola, chocolate chips etc.

Chocolate peanut butter rice cake

1 rice cake (Lundberg brown rice thin stackers are my favorite. You can find them here)

1 tbsp of your favorite nut butter

1/4 C chocolate chips melted (I like Lily’s chocolate. You can find it here)

Stuffed dates

1 pitted date
1 tbsp almond butter (check your ingredients. There should only be one: almonds)
2 chocolate chips
A sprinkle of sea salt

Split and pit your date. Spoon in your almond butter. Top with chocolate chips and a little sea salt.

Loaded bananas

Slice a banana in half down the middle and then lengthwise in quarters

Drizzle with nut butter and melted chocolate

Top with unsweetened shredded coconut and slivered almonds for a little crunch.

Throw in the freezer for at least 30 minutes before consuming. Keep leftovers in the freezer.

Lunch/Dinner

Chicken enchilada bowls

Shredded chicken
Salsa verde (you can find my favorite here)
Shredded romaine lettuce
Avocado
Tomatoes
Cilantro
Plain Greek yogurt *optional
Salt
Pepper

Shred your chicken and stir in the salsa verde and Greek yogurt (if dairy doesn’t bother you). Add in a little salt and pepper to taste. Put it over your lettuce and add tomatoes and sliced avocado. Sprinkle some chopped cilantro on top and pour some extra salsa verde.

Chicken salad lettuce wraps

2 chicken breasts cooked and shredded
1/4 cup Mayo (you can find my favorite here)
1 tbsp stone ground mustard
Salt and pepper to taste
1/4 cup Slivered almonds
1/4 cup sliced grapes
1 green onion sliced

Mix it all up and throw it on some romaine or butter leaf lettuce and you’ve got yourself a yummy meal! I make this at the beginning of the week and eat it for lunch all week long!

Mediterranean Salmon Salad

So quick and easy!

I grab a frozen piece of salmon out of the freezer, sprinkle with salt and za’atar seasoning, drizzle with olive oil and pop in the air fryer at 375 for 10 minutes.

Salad:

Large handful of spring mix
Half a yellow squash sliced
A quarter of a sliced cucumber
Hemp seeds
Pumpkin seeds

Dressing:

A couple tablespoons tahini
A drizzle of olive oil
Pink Himalayan sea salt
Za’atar seasoning to taste

Taco Salad

1 lb ground beef or turkey
1 packet siete taco seasoning
1 can black beans rinsed and drained
1 head Romaine lettuce
8 oz Cherry tomatoes
1 avocado
2 green onions
2 bell peppers
Salsa
Pickled jalapeños if you like a little heat🔥

Brown ground meat in a skillet and add your taco seasoning.

Rinse your black beans and add a little salt

Chop your romaine lettuce

Slice green onion, bell peppers, cherry tomatoes, and avocado.

Combine all ingredients in a bowl and top with a little salsa and you’ve got yourself a clean and healthy dinner! This recipe is super easy to tailor to your tastes as well. It would be super yummy with guac, roasted corn, poblano peppers, the list goes on. You can also easily skip the ground beef and you’ve got yourself a yummy vegan meal.

Power Veggie Bowl

Rainbow quinoa
1 butternut squash cut into cubes
Brussel sprouts halved
1 Red onion cut however you like it
Kale chopped
1 jar artichoke hearts
Avocado oil
Feta cheese (omit for vegan)

Cut up your veggies (except for artichoke hearts), drizzle with oil and sprinkle on salt, pepper, and garlic powder. Spread onto two pans. Roast in the oven at 400° until slightly crispy.

Cook quinoa as directed on your package.

While veggies and quinoa are cooking, make your dressing:

1/4 cup olive oil
2 tbsp stone ground mustard
2 tbsp honey
2 tbsp apple cider vinegar
A pinch of salt and pepper

Layer your bowl with quinoa and veggies and top with the dressing. Add in feta cheese and artichoke hearts. I like to add red pepper flakes on top for a little kick. This recipe makes about 4 bowls.

No cook meal, or personal charcuterie if you wanna be fancy ; )

Mix this up however you like! Here’s what’s on mine:

3 rolls of deli turkey

Mixed berries

1 boiled egg (i get the pre-cooked ones to make it easy!)

Babybel cheese

Simple mills crackers

Mixed nuts

Spicy mustard

Crock pot bone broth

With the prices of well…..everything increasing lately, my husband and I have been careful to be more intentional with our food. Here is a trick that is saving us a ton of money at the grocery store:

I buy two whole chickens for roughly $12 at Sams Club.

My husband spatchcocks the chickens and removed the neck/backbone. I save those in the freezer.

We cook the chickens on Sunday and use the meat all week. We eat it in tacos, quesodillas, over rice or pasta, with our favorite veggies etc.

When I chop my veggies or see some in the fridge that won’t get eaten in time, I save them in a freezer bag (that stays in the freezer). The tops of carrots, onions, and peppers, bits of celery, you name it.

When enough has accumulated, I add my chicken bones and veggie scraps to my crock pot along with salt and my favorite herbs. Fill the crockpot with water and cook on low for 48 hours.

You’re left with a super flavorful and vitamin rich bone broth to use for soups, adding flavor to your rice or veggies when you cook, or just drinking it for that ever popular collagen that everyone is seeking. Strain it and add some to your fridge and some to your freezer.

Don’t throw out the fat that forms on top! That is called “tallow” and can be used in place of butter/oil in your cooking! *store it in the fridge.

Homemade honey mustard

1 cup Mayo (I use primal kitchen brand)
1/3 cup mustard
3-4 tbsp raw honey (more or less depending on how sweet you like it. Taste as you go).
A pinch of salt
1 tbsp avocado oil

*If using as a dressing I add a tablespoon or two of water to thin it out. If using as a dip, leave it as is.

This is a fun recipe to play around with! You can always add more/less of anything. Try it out as you go and perfect it to your taste.

All recipes above are ones I came up with. I get tons of new recipes from outside sources too! Here are my top 3 favorite spots to find healthy meals:

Skinny Taste

Instant Loss

Real Food Dietitians

Happy Cooking!!