Kale & Tomato Frittata 200cals/serving


8 large eggs

2 cups kale, chopped

2 green onions, sliced

1 cup cherry or grape tomatoes, halved

1 tablespoon olive oil

kosher salt and freshly ground black pepper, to taste

optional extra ingredients (i.e. onions, cheese, mushrooms, cooked bacon, etc.)



  • Preheat broiler to high.
  • To a medium bowl, lightly beat the eggs with a fork, add salt and pepper to taste; set aside.
  • To an oven-safe cast iron skillet, add the olive oil, kale, green onions, and cook over medium-high heat until kale wilts slightly, about 1 minute.
  • Evenly sprinkle the tomatoes, any optional ingredients, add the eggs, and cook over medium-high heat for about 3 to 4 minutes, or until edges begin to set. Swirl the pan lightly every 30 seconds or so which helps the eggs cook evenly.
  • Place the skillet under the broiler for about 1 minute, or as necessary for the center to set.
  • Remove skillet from oven before you think you need to so eggs don’t become overcooked.
  • Cool for a few minutes, then garnish with green onions.
  • Enjoy immediately


Shrimp Scampi with Zucchini Noodles 224 cals/serving


 1 tbsp olive oil 

2 tbsp butter 

1 lb. shrimp, shelled & deveined

4 cloves garlic, chopped 

1 pinch red pepper flakes(optional)

1/4 cup white wine or chicken broth

2 tbsp lemon juice (~1 lemon)

3 medium zucchini, cut into noodles (w/ mandoline or spiralizer or store bought for convenience)

1 tsp lemon zest 

1 tbsp parsley, chopped

Salt and pepper to taste 



  • Heat oil and melt butter in a pan until frothing.
  • Add the shrimp, cook for 2 minutes, flip, add the garlic and red pepper flakes and cook for 1 minute more and set aside.
  • Add the white wine and lemon juice to the pan, deglaze it, simmer for 2 minutes.
  • Add the zucchini noodles and cook until just tender, about 2 minutes
  • Season with salt and pepper, add the shrimp, lemon zest and parsley.
  • Toss and remove from heat.
  • Enjoy immediately! 

Spinach Strawberry Salad 400cals/ serving


2 tbsp EVOO

1 tbsp white balsamic vinegar 

4 cups baby spinach 

1 1/2 cups avocado 

1 1/2 cups strawberries 

1/4 cups almonds, toasted & slivered 

1 tbsp sesame seeds, toasted 

2 ozs feta or goat cheese, crumbled 



  • Whisk oil and vinegar in large bowl.
  • Season with salt & pepper.
  • Add spinach, strawberries, almonds, sesame seeds, & cheese

(Omit almonds and/or cheese for nut allergies and vegan diet, respectively)

  • Gently toss until evenly coated with dressing.
  • Serve immediately.