Southwestern Stuffed Pepper From C&J Nutrition

1 large red bell pepper

1/3 cup canned black beans, rinsed and drained

1/4 cup salsa

2 large eggs

1 teaspoon olive oil, divided

1/4 of an avocado, cut into chunks

Dash salt and black pepper to taste


Preheat oven to 375ºF.
Cut pepper lengthwise through the stem to make two halves. Remove seeds and extra membranes. Place each half on a baking sheet, cut side up. Brush each half inside and outside with 1/2 teaspoon of olive oil. Bake for 10 minutes or until pepper halves begin to soften.
While peppers bake, mix together beans and salsa in a small bowl.
Remove peppers from oven and fill each half with the salsa and black beans mixture. Crack one egg over each pepper half. Bake for an additional 18 minutes or until eggs are cooked to desired doneness (18 minutes should yield slightly runny yolks).
Top with avocado and salt and pepper to taste.

Calories: 328.8
Protein: 19.3 g
Carbohydrate: 28.2 g
Dietary Fiber: 8.427 g
Total Sugars: 9.258 g
Total Fat: 14.8 g
Saturated Fat: 3.865 g
Sodium: 469.2 mg
Information Category Breakfast/Brunch Yield 1

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Avocado Tuna Salad Lettuce Cups From C&J Nutrition


1/2 avocado

2 teaspoons lemon juice

1 teaspoon mayo

1 can albacore white tuna, drained and flaked (Vegetarian swap: 1/4 package firm tofu, cubed)

2/3 cup cooked corn, fresh or thawed from frozen, chilled or room temperature

1 tablespoon finely chopped yellow onion

1/8 teaspoon salt

Black pepper to taste

3 large romaine/bibb lettuce leaves


3/4 cup grapes


Mash avocado with lemon juice and mayo in a small bowl until relatively smooth, leaving a some chunks if desired.
Stir in tuna, corn, onion, salt, and pepper until combined.
Wrap tuna salad in the three lettuce leaves and serve with a side of 3/4 cup grapes.

Calories: 419.7
Protein: 38.4 g
Carbohydrate: 46.6 g
Dietary Fiber: 9.568 g
Total Sugars: 13.5 g
Total Fat: 13.3 g
Saturated Fat: 1.69 g
Sodium: 298 mg
Information Category Salads, Main Dishes Yield 1

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Pear Slices With Almond Butter From C&J Nutrition

1 tablespoon almond butter

1 pear, sliced


Slice a pear and spread a bit of almond butter on each slice.

Calories: 199.7
Protein: 3.994 g
Carbohydrate: 30.1 g
Dietary Fiber: 7.166 g
Total Sugars: 18.1 g
Total Fat: 9.129 g
Saturated Fat: .703 g
Sodium: 2.9 mg
Information Category Snacks

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Prep Notes:
Make 3/4 cup bulgur wheat according to package directions; use 1/4 cup in burgers, saving the rest for lunch on Day 2 and breakfast on Day 3.

Eat one burger tonight; store the two remaining black bean patties wrapped in plastic wrap or in a freezer bag and freeze for Day 5 lunch and Day 6 dinner.
Store the remaining parsnip fries in the refrigerator for use for lunch tomorrow.
Before heading to bed, make your overnight oats (recipe here) for tomorrow’s breakfast.

Black Bean Burger and Parsnip Fries C&J Nutrition

3 parsnips, cut into 1/4-inch wide sticks/fries

2 tablespoons plus 1 teaspoon olive oil, divided

2 slices yellow onion

1 1/4 cups black beans

3/4 cup uncooked bulgur wheat, cooked according to package directions and cooled to room temperature (use 1/4 cup cooked for burgers and save remaining for other recipes)

2 tablespoons finely chopped yellow onion

1 teaspoon minced garlic

1/2 teaspoon ground cumin

1/4 teaspoon salt

2 cups baby spinach

1 tablespoon hot sauce (optional)

2 teaspoons chipotle mayo (or regular mayo mixed with hot sauce or chipotle powder)


Parsnip Fries

Preheat oven to 420ºF. Toss parsnip strips with 2 teaspoons olive oil and place on a parchment or foil-lined baking sheet. Bake for 15 minutes, then turn and bake until soft and golden, about another 10 minutes.
Saute sliced onions in 1 teaspoon olive oil over medium heat until nicely caramelized and soft, about 10 minutes. Set aside.
Black Bean Burgers
In a medium bowl, mash black beans with a fork, leaving some whole pieces. Add 1/4 cup bulgur wheat, chopped onion, garlic, cumin, salt, and hot sauce. Stir together until well combined and, using hands, form 3 equal round patties.
Heat remaining tablespoon of olive oil in a medium skillet over medium-high heat. Add black bean patties and cook about 3 minutes each side, or until golden and crispy on the surfaces and heated through. Remove burgers from skillet and set aside. Add 1 teaspoon olive oil and saute spinach until wilted, about 30 seconds to 1 minute more.
Serve one black bean patty on top of sauteed spinach, topped with caramelized onion and drizzled or dipped in mayo. Serve 2/3 of the parsnip fries on the side. Drizzle with additional hot sauce if desired.

Calories: 534.4
Protein: 13.9 g
Carbohydrate: 63.1 g
Dietary Fiber: 15.2 g
Total Sugars: 10.9 g
Total Fat: 27 g
Saturated Fat: 4.349 g
Sodium: 703.7 mg
Information Category Main Dishes, Sandwiches

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Chocolate and Tea Treat C&J Nutrition

1 ounce dark chocolate, at least 65 percent cacao

Herbal tea, such as chamomile


Sit down, take a load off, and treat yourself to some chocolate and a cup of herbal tea like chamomile or mint.
Calories: 164
Protein: 1.7 g
Carbohydrate: 14.9 g
Dietary Fiber: 2.27 g
Total Sugars: 10.4 g
Total Fat: 10.9 g
Saturated Fat: 6.2 g
Sodium: 2.8 mg
Information Category Desserts

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