Ingredients and Directions

Ingredients and Directions

Veggie Chilli

Prep time: 3 minutes

Cooking time: 3-4 minutes

Serving size: 3 (about 1 cup per serving)

    • 1 can black beans (drained)

    • 1 can corn (drained)

    • 1 can diced tomatoes

    • 1 packet taco/chili seasoning

    • Optional: shredded cheese, avocado

    • Black beans ~ $1.19 per can

    • Corn ~ $0.99 per can

    • Diced tomatoes ~ $1.99 per can

    • Taco seasoning ~ $0.99 per packet

    Cost per serving: $1.72

    1. Combine beans, corn, and tomatoes in a large microwave safe bowl.

    2. Stir in half a packet of seasoning.

    3. Microwave for 3-4 minutes, stirring halfway.

    4. Top with cheese or avocado if you like and enjoy!

Veggie Quesadilla Pockets

Prep time: 3-5 minutes

Cooking time: 1-2 minutes

Serving size: 1 Quesadilla

    • 1 Flour Tortilla

    • ¼ cup Mexican Style Shredded Cheese

    • ¼ cup Canned Black Beans (drained)

    • ¼ cup Fresh Baby Spinach (roughly chopped)

    • 1-2 Tablespoons Mild Pico de Gallo

    • Flower Tortillas~ $2.99 for 12

    • Shredded Mexican Blend Cheese~$3.99 for 12 oz

    • Mild Pico de Gallo~$2.99 for 12 oz

    • Black Beans~$0.89 per can

    • Organic Baby Spinach~$2.29 for 6 oz

    Cost per Serving: $0.98

    1. Spoon beans, spinach, cheese, and pico onto flat tortilla.

    2. Fold the tortilla in half like a taco and press it down.

    3. Cover with damp paper towel and microwave for 1-2 minutes.

    4. Let sit for 30 seconds and enjoy!

Chicken Sausage Cauliflower Rice Bowl

Prep Time: 2 minute

Cook Time: 5 minute

Serving Size: 1 Bowl

    • 2 Chicken Sausages

    • Cauliflower Rice Stir Fry

    • Frozen Edemame

    • Coconut Aminos

    • 2 Chicken Sausages - $1.50

    • Cauliflower Rice Stir Fry - $1.30

    • Frozen Edemame - $0.75

    • Coconut Aminos - $0.89

  • Steps:

    1. Cut your chicken sausages into bite size pieces

    2. place into microwave for 1 minute

    3. in a seperate bowl, heat up your cauliflower rice for 3 minutes

    4. mix the chicken sausage and rice with the edamame

    5. add on coconut aminos to your liking

    6. enjoy!

Chicken Meatball Subs

Prep Time: 4 minutes

Cook Time: 2-5 minutes (depending on if you toast the bread)

Serving Size: 4 sandwiches

    • Chicken Meatballs

    • Three Cheese Marinara

    • Ciabatta Rolls

    • Mozzarella Cheese Slices

    • Chicken Meatballs - $3.99

    • Ciabatta Rolls - $1.99

    • 3 Cheese Sauce - $3.49

    • Sliced Mozzarella - 4.99

    Cost per Serving = ~$2.00

    1. Microwave 4-6 meatballs for 1 minute and 15 seconds

    2. Add ¼ cup of sauce and heat for another 15 seconds

    3. Slice roll in half (optional toast)

    4. Put meatballs on the roll and add a slice of cheese

    5. Microwave for another 10-20 seconds or until cheese is melted

    6. Enjoy!

Veggie Fried Rice Bowl

Prep time: 2 minutes

Cooking time: 5 minutes

Serving size: 1 bowl

    • 6 oz Frozen Jasmine Rice

    • 2 stocks of Green Onions

    • 1 cup Organic Foursome Vegetable Medley

    • 1 Tablespoon Chili Onion Crunch

    • 2 Tablespoons Coconut Aminos

    • Frozen Jasmine Rice ~ $3.99 for 3

    • Green Onions ~ $0.96 per bunch

    • Organic Foursome Vegetable Medley ~ $2.99

    • Chili Onion Crunch ~ $3.49 per jar

    • Coconut Aminos ~ $5.77 per bottle

    Cost per Serving: $2.59

    1. Add rice and vegetable medley to bowl.

    2. Cover with damp paper towel and heat for 3 minutes.

    3. Stir, place towel back on and do another 2 minutes in microwave.

    4. Add green onion, coconut aminos, and chili onion crunch to taste and enjoy!

Mediterranean Tuna Salad

Prep time: 1 minute

Cooking time: 2 minutes

Serving size: 1 Salad

    • One Mediterranean Salad Kit

    • One Can of Tuna

    • 1 salad kit = $3.99

    • 1 can of tuna $1.79

  • Steps:

    1. Open and drain your can of tuna into bowl

    2. assemble you salad kit on top

    3. mix and enjoy!

Apple Mug Bake

Prep time: 3 minutes

Cooking time: 2-3 minutes

Serving size: 1

    • 1 apple, chopped (Optional: peeled)

    • ½ teaspoon cinnamon

    • Drizzle of maple syrup

    • 2 tablespoons granola

    • Very Berry Granola ~ $3.99

    • Honey Crisp Apple ~ $1.29 each

    • Maple Syrup ~ $4.99

    • Ground Cinnamon ~ $1.99

    Cost per serving: $1.87

    1. Chop the apple into bite-sized pieces and put them in a microwave safe mug

    2. Sprinkle cinnamon & drizzle maple syrup over the apples

    3. Stir to coat evenly

    4. Add a teaspoon of water to mug to help steam

    5. cover mug with damp paper towel and microwave for 2-3 minutes until apples are soft, stirring halfway

    6. Sprinkle granola on top and enjoy!

Bagel Pizza

Prep time: 2 Minutes

Cooking time: 3 Minutes

Serving size: 1

    • 1 Bagel

    • ¼ cup of shredded cheese

    • 1/3 cup of pizza sauce

    • 1 serving of Pepperoni

    • 1 Bagel - $0.89

    • ¼ cup of shredded cheese - $0.54

    • 1/3 cup of pizza sauce $0.67

    • 1 serving of Pepperoni - $0.98

  • Steps:

    1. Cut bagel in half and evenly spread pizza sauce on both sides of bagel

    2. sprinkle cheese on top to you linking and layer pepperoni on top

    3. put into microwave for 1 min 30 seconds

    4. enjoy!

Banana Peanut Butter Mug Cake

Prep time: 3 minutes

Cooking time: 1 minute

Serving size: 1 mug cake

    • 1 Banana

    • 1 Tablespoon of Smooth Peanut Butter

    • 1 Tablespoon All Purpose Flour

    • Semi-Sweet Chocolate Chips

    • Banana ~ $0.23 per banana

    • All purpose flower ~ $2.99 per bag

    • Peanut butter ~ $2.29 per jar

    • Semi-sweet chocolate chips ~ $2.50 per bag

    Cost per serving: $0.43

    1. In a mug mash the banana then stir in peanut butter and flour until smooth.

    2. Sprinkle chocolate chips to taste.

    3. Microwave for 1 minute.

    4. Let cool then enjoy!

Soup Dumpling Soup

Prep Time: 3 minutes

Cooking Time: 3 minutes

Serving Size: 1 bowl of soup

    • Chicken or Pork Soup Dumplings

    • Miso Ginger Broth

    • Coconut Aminos or Soy Sauce

    • Chilli Crunch Oil

    • Green Onions

    • Soup Dumplings - $3.99

    • Miso Ginger Broth - $1.99

    • Coconut Aminos - $2.99

    • Crunch Oil - $4.29

    • Green Onions - $1.29

    Cost Per Serving = $5.19

    • Put your soup dumplings in a bowl

    • Add about ¼ cup of miso broth (make sure its fully covering the dumplings)

    • Heat in microwave for 2 ½ - 3 minutes

    • Chop 1 green onion and sprinkle over soup

    • Add a tablespoon of chilli crunch oil and coconut aminos

    • Enjoy!!!

Breakfast Quesadilla

Prep time: 2 minutes

Cooking time: 2 minutes

Serving size: 1 Quesadilla

    • 1 flour tortilla

    • 2 eggs

    • 2-3 tablespoons shredded cheese

    • 2 tablespoons pico de gallo

    • Salt & pepper to taste

    • Flour tortillas ~ $1.99

    • Eggs ~ $6.99

    • Shredded cheese ~ $3.99

    • Pico de Gallo ~ $2.99

      Cost per serving: $1.89

    1. Crack eggs in microwave safe bowl and add a pinch of salt & pepper

    2. Whisk with fork and microwave for 30 - 45 seconds, stir, then microwave another 30 - 45 seconds until fully cooked

    3. Place tortilla on microwave safe plate and spread cooked eggs evenly on one side

    4. Sprinkle cheese on top and fold tortilla in half, then microwave for 30 - 45 seconds until cheese has melted

    5. Add pico de gallo inside

    6. Enjoy!

Spooky Harvest Bowl

Prep time: 3 minutes

Cooking time: 6 minutes

Serving size: 1 hearty bowl

    • 1 Pack Frozen Mashed Sweet Potatoes

    • ½ Pack Grilled Chicken Breast

    • 1 Cup of Spinach

    • 1 Tablespoon of Syrup

    • Frozen Mashed Sweet Potatoes~$2.99

    • Grilled Chicken Breast~$6.49

    • Spinach~$2.49

    • Syrup~$8.99

    Cost per serving: $4.71

    1. Microwave 5 sweet potato medallions in a bowl for 4 minutes stirring halfway through.

    2. Add chicken and spinach and microwave again for 2 minutes.

    3. Add syrup and enjoy!

Pumpkin Pie Mug Oatmeal

Prep time: 1-2 minutes

Cooking time: 2-3 minutes

Serving size: 1

    • ½ cup oats

    • ½ cup milk or water

    • 2 tbsp canned pumpkin puree (or mashed sweet potato)

    • ½ tsp cinnamon

    • 1 tsp maple syrup

    • Milk ~ $5.99

    • Maple Syrup ~ $4.99

    • Ground Cinnamon ~ $1.99

    • Pumpkin Puree ~ $0.99

    • Oats ~ $2.99

    Cost per serving: ~ $0.80

    1. Mix everything in a mug.

    2. Microwave 2-3 minutes (watch for overflow)

    3. Stir and top with more maple syrup if wanted

    4. Enjoy!

Haunted Harvest Ravioli

Prep time: 1 Minute

Cooking time: 4 Minute

Serving size: 1 Serving

    • 1 Serving of Autumnal Harvest Pasta Sauce

    • 1 pack of Pumpkin Ravioli

    • 2 Chicken Sausage

    • 1 Serving of Autumnal Harvest Pasta Sauce : $1.29

    • 1 pack of Pumpkin Ravioli: $3.99

    • 2 Chicken Sausage: $1.89

  • Steps:

    1. Place your ravioli in a microwave safe bowl with ½ a cup of water and cover loosely with a paper towel

    2. Heat up in microwave for 3 mins

    3. Cut chicken sausage into bite size pieces

    4. place pasta sauce in bowl with sausage

    5. heat up both together for 2 mins

    6. Pour sauce onto ravioli

    7. ENJOY!

Pumpkin Oat Energy Balls

Prep time: 5 minutes

Cooking time: 0 minutes

Serving size: 9-12 balls

    • Rolled oats

    • Pumpkin puree

    • Peanut butter (or almond butter)

    • Honey

    • Pumpkin pie spice

    • Cinnamon

    • Optional - chocolate chips

    • Rolled oats - $3.99

    • Pumpkin puree - $.99

    • Peanut butter - $2.49

    • Honey - $2.49

    • Pumpkin pie spice - $2.99

    • Cinnamon - $1.99

    Cost per serving: $1.35

    1. Put 1 cup of oats into large bowl

    2. Add ½ cup of pumpkin puree

    3. Add ¼ cup of peanut butter

    4. Add 2 tbsp of honey

    5. About a teaspoon of both pumpkin pie spice and cinnamon

    6. Mix (then add chocolate chips if you’d like)

    7. Shape into balls

    8. Put in the fridge for 30 minutes

    9. Eat up!

Sweet Potato Pie Bowl

Prep time: 1 minutes

Cooking time: 5 minutes

Serving size: 1

    • 1 tsp Maple Syrup

    • Pinch of cinnamon

    • Dollop of whipped cream

    • Sweet Potatoes

    • Sweet potatoes ~$2.99

    • Maple syrup ~$4.99

    • Ground cinnamon ~$1.99

    • Whipped cream ~$4.49

    Cost per serving: $1.12

    1. Follow heating instructions on sweet potato packing

    2. Add cinnamon and maple syrup

    3. Top with whipped cream and sprinkle cinnamon on top

    4. Enjoy!

Thanksgiving Shepherds Pie Bowl

Prep time: 3 minutes

Cooking time: 7 minutes

Serving size: 1 bowl

    • ½ cup of frozen mashed potatoes

    • ½ cup of turkey meatballs

    • ½ cup foursome vegetable medley

    • ¼ cup turkey gravy

    • 2 tablespoons of cranberry sauce

    • Frozen mashed potatoes ~$4.29

    • Foursome Vegetable Medley~$2.99

    • Turkey Meatballs~$4.50

    • Turkey Gravy~$1.49

    • Cranberry Sauce~$3.99

    Cost per serving: $4.75

    1. Microwave veggies in a bowl for 2 minutes.

    2. Add meatballs, gravy, and mashed potatoes into the same bowl.

    3. Microwave for 3:30, add your cranberry sauce and enjoy!

Pumpkin Overnight Oat Bowl

Prep time: 2 Minutes

Cooking time: 0 Minutes

Serving size: 1 Serving

    • 1 Pumpkin Overnight Oats Cup

    • 1 Banana

    • 1 serving of Maple Pecan Granola

    • 1 Pumpkin Overnight Oats Cup: $1.99

    • 1 Banana: $0.49

    • 1 serving of Maple Pecan Granola: $0.60

  • Steps:

    1. Empty your overnight oats into a bigger bowl

    2. Slice your banana and place it on top of oats

    3. Add granola to your liking

    4. Enjoy!

Apple Chip Nachos

Prep time: 2 minutes

Cooking time: 0 minutes

Serving size: 1 plate of nachos

    • 1 bag apple chip duo

    • Creamy peanut butter

    • Semi-Sweet chocolate chips

    • Apple chips - $2.49

    • Peanut butter - $2.49

    • Semi-Sweet chocolate chips - $3.99

    Cost per serving - $1.65

    1. Put half the bag of apple chips on a plate

    2. Drizzle a tbsp of peanut butter over the chips

    3. Add a handful of chocolate chips

    4. Eat up:)

Turkey Meatball Rice Bowl

Prep time: 1 minute

Cooking time: 7 minutes

Serving size: 1

    • 4-5 turkey meatballs

    • Frozen white rice packet

    • ½ cup frozen foursome vegetable medley

    • Soy sauce

    • Optional: scrambled egg for extra protein

    • Turkey meatballs ~ $4.50

    • Foursome vegetable medley ~ $2.99

    • Jasmine white rice ~ $3.99 for 3

    • Soy Sauce ~ $3.99

    Cost per serving - $3.34

    1. Follow instructions on rice packet.

    2. Add veggies and heat for another 45-60 seconds

    3. Microwave meatballs separately (follow packet instructions for cooking)

    4. Combine everything in one bowl.

    5. Add soy sauce & stir.

    6. Enjoy!

Cheesy Hashbrown Stack

Prep time: 2 minutes

Cooking time: 5 minutes

Serving size: 1-2 Hashbrown patties

    • 1 hashbrown

    • 1 piece of ham

    • 1 handful of shredded cheese

    • 1 tablespoon of ketchup

    • Frozen hashbrown ~$2.99

    • Shredded cheese ~$4.79

    • Ham ~$4.99

    • Ketchup ~$3.99

    Cost per serving: $2.56

    1. Microwave hashbrown on a plate for 2 minutes then flip and do 1 more minute.

    2. Add sliced ham and shredded cheese on top.

    3. Microwave for 30 more seconds.

    4. Drizzle with ketchup and enjoy!

Peanut Butter Protein Pancakes

Prep time: 3 minutes

Cooking time: 30 seconds

Serving size: 2 pancakes

    • Refrigerated protein pancakes

    • Peanut butter

    • Banana

    • Pumpkin pie spice/cinnamon

    • Protein Pancakes: $3.99

    • Peanut Butter: $2.49

    • Banana: $.29

    • Pumpkin Pie Spice: $2.49

    Cost per serving: $2.54

    1. Lay out 2 pancakes on a plate and heat for 15-30 seconds

    2. Spread a thin layer of peanut butter on each pancake

    3. Slice the banana and put 5 slices on each pancake

    4. Sprinkle pumpkin pie spice or cinnammon

    5. Enjoy!!!

Poke Bowl

Prep time: 1 Minute

Cooking time: 2 Minutes 30 Seconds

Serving size: 1 Bowl

    • 1 Serving of Sesame Crusted Ahi Tuna

    • 1 serving of Imitation Crab

    • 1 cup of Cauliflower rice

    • 2 TBS of Coconut aminos

    • 1 Serving of Sesame Crusted Ahi Tuna : $1.29

      • 1 serving of Imitation Crab: $1.10

      • 1 cup of Cauliflower rice : $0.75

      • 2 TBS of Coconut aminos: $0.20

    1. Place you cauliflower rice into bowl and head for 2 mins 30 seconds

    2. cut up your ahi tuna and imitation crab into bite size pieces

    3. put the crab and tuna on top of rice

    4. add coconut aminos to your liking

    5. Enjoy!

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