Lunch Recipes | Tone and Tighten

Ground Turkey Taco Chili

January 21, 2019

All the flavors of tacos mixed with the heartiness of a chili – this is a dish your family will love! It comes together in a matter of minutes and can also be made in the slow cooker. A delicious healthy recipe.

I love recipes that come together in just a few minutes and this is one of them! Dump the ingredients in, let it simmer for 20 minutes, and dinner is done.

Top it with your favorite taco toppings such as sour cream, cheese, tomatoes, avocado or whatever you like for a healthy meal that can be prepped for the week or frozen for another night.

I have a few other chili recipes on my site – you might want to check out my Spicy Pork Chili, BBQ Chicken Chili, 5 Star Black Bean Chili and Slow Cooker Tex-Mex Chili.

There really is nothing better than a warm bowl of chili on a cold day.

Note that this turkey chili recipe makes a large pot of chili! Perfect for a when you need to feed a crowd. Use leftovers as an easy sauce with rice or even use it as a filling for enchiladas!

How to make Ground Turkey Taco Chili

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Skinny Broccoli Cheese Soup

January 11, 2019

Skinny broccoli and cheese soup in the slow cooker for an easy, comforting, healthy meal– featuring a secret ingredient for a healthy spin on the classic recipe. The perfect soup for a cold day- a delicious meal with minimal effort.

Skinny Broccoli Cheese Soup

Keep reading for the recipe, cooking directions, and health benefits of this meal.

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Subscribe to Tone-and-Tighten.com and get our FREE “7-Day Workout and Healthy Menu Plan” delivered daily right to your inbox. CLICK HERE to get it.

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This soup has a secret ingredient that makes it not only super healthy, but also very creamy.

Would you guess that it’s cauliflower?

You shred the cauliflower (I just used a cheese grater) and it cooks all day in the slow cooker, making the cauliflower basically melt into the soup and leaving it extra creamy.

Plus, you are getting all those servings of vegetables . . . and did I mention that it tastes amazing?

You and your family (and your neighbors and friends and everyone else) will love it.

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20 Healthy Recipes In Under 20 Minutes

December 14, 2018

Ready to start eating healthier? A healthy diet doesn’t have to take a lot of time and effort. Check out these 20 healthy recipes you can make in under 20 minutes for some delicious meals that are also good for you.

20 Healthy Recipes In Under 20 Minutes

Avocado and Egg White Scramble
Skillet Lasagna
Berry and Granola Yogurt Parfait
Copycat Cafe Rio Black Beans
Easy Grilled Asparagus
Egg White Fajita Omelette
Taco Soup
Garlic and Parmesan Zucchini Recipe
Greek Yogurt Chicken Salad Sandwiches
Grilled Chicken Avocado Wraps
Easy One Pot Tomato Basil Pasta
Healthy 5 Ingredient Guacamole
Healthy Banana Oat Muffins
Healthy Ground Turkey Taco Salad
Healthy Pita Bread
Homemade Pico de Gallo
No-Bake Cookie Protein Balls
Protein-Packed Turkey and Vegetable Skillet
Scrambled Egg and Vegetable Pita Pocket
Healthy Pita Chicken Alfredo Pizza

Keep reading below to get the recipe for each healthy meal.

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7 Days of delicious, healthy recipes and effective at-home workouts delivered straight to your inbox!

Subscribe to Tone-and-Tighten.com and get our FREE “7-Day Workout and Healthy Menu Plan” delivered daily right to your inbox. CLICK HERE to get it.

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Oftentimes people are under the misconception that eating healthy has to cost a lot of money and take a lot of time.

Nothing could be further from the truth! With the right planning and the right menu plan, you can feed yourself and your family healthy, affordable, delicious meals in no time at all.

Today I wanted to share with you 20 delicious, healthy recipes with some from Tone-and-Tighten.com and some from my favorite health blogs.

Ready to eat healthier? I can’t wait for you to try these recipes.

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Baked Cajun Chicken and Vegetables Meal Prep

December 10, 2018

Seasoned spicy chicken roasted on a sheet pan with sweet potatoes and broccoli (or any vegetables you prefer). Feed your entire family or divide it into containers and have it as healthy meal prep for the entire week!

This is such an easy recipe that you can throw together on a busy night or make at the beginning of the week for meal prep!

Trying to eat healthier or lose weight? Meal prepping is here to help!

Why meal prep?

Meal prep can help with:

portion control
wondering what to eat for lunch or dinner
healthy meals that are ready when you are
avoiding the drive-thru at a fast food place
and all of these things lead to weight loss!

What is meal prepping anyway?

Meal prep just means that you are prepping your meals once or twice a week in a large batch. It’s really convenient because you only cook once but have enough meals to last you for 4-5 days.

I love having healthy meals ready for me in the fridge- I just pull it out of the fridge and heat it up. It’s perfect for days when I am at home or even at work.

Meal prepping really does make eating healthy so easy!

I usually take some time on Sunday nights to meal prep for the upcoming week.

Meal prepping also saves you money because you are not eating out and it’s cheaper to buy items in bulk like you need for meal prepping.

What are the best meal prep containers?

I like using these reusable microwave-safe containers – they come in different sizes:

You can also purchase glass meal prep containers, which are really nice too. Whatever you prefer will work perfectly.

How long do meal prep bowls last in the fridge?

I have found that for myself, I prefer to eat my meal prep bowls within 3-4 days. When they get much older than that, they start to lose their fresh taste.

Meal prep bowls that are made with seafood will only last 2-3 days.

If you are making salads as meal prep, you will want to make sure that you don’t mix the dressing in until right before you eat (otherwise the salad will be soggy).

Wanting to eat healthier?

If you are looking for more healthy recipes laid out in a daily 2 Week Plan, you need to check out my 14-Day 1500 Calorie Healthy Eating Weight Loss Plan!

Assembled by a registered dietician
Breakfast, lunch, snack, and dinner recipes for 14 days
Each day’s total calories perfectly calculated to 1500 calories
Each day has balanced macros (carbs, fats, and protein) to help you lose weight fast
Click here to learn more!

Looking for more recipes to meal prep? Try these:

The seasoning used in this recipe is Cajun seasoning. You can find it at any grocery store or on Amazon.

Baked Cajun Chicken and Vegetables Meal Prep

Recipe type: Main Dish (Meal Prep)

Prep time: 30 mins

Cook time: 30 mins

Total time: 1 hour

Serves: 6-8

Seasoned spicy chicken cooked on a sheet pan with sweet potatoes and broccoli (or any vegetables you prefer). Feed your entire family or divide it into containers and have it as healthy meal prep for the entire week!

Ingredients

2 pounds boneless, skinless chicken breast, cut into bite-sized pieces
3 Tablespoons Cajun seasoning
3-4 Tablespoons olive oil, divided
3 sweet potatoes
1 large bunch asparagus
Salt and pepper, to taste

Instructions

In a gallon-sized resealable bag, add chicken, seasoning, and 2 Tablespoons of olive oil. Seal bag and toss until chicken is coated with oil and seasonings. Set in the fridge for 30 mintues to let the flavor marinate the chicken.
While the chicken marinates, peel and dice the sweet potatoes.
Preheat oven to 425 degrees F and remove chicken from fridge.
Line 2 large baking sheets with aluminum foil and spray with non-stick cooking spray.
Arrange the chicken and asparagus on one baking pan in a single layer (if you overlap the vegetables, it will steam them instead of roast them . . . they just taste so much better roasted!).
Arrange sweet potatoes on the remaining sheet pan in a single layer.
Drizzle vegetables with olive oil and seasoning with salt and pepper. Lightly toss so that all the vegetables have olive oil and seasonings on them.
Place both baking sheets in the oven for 15-20 minutes. Remove the chicken and asparagus (once the chicken has reached an internal temperature of 165 degrees), but continue to roast the sweet potatoes for another 12-15 minutes.
Serve immediately or divided among 6 meal prep containers and enjoy all week long.

Nutrition Information

Serving size: ⅙ of recipe Calories: 347 Fat: 11.2 Saturated fat: 1 Carbohydrates: 25 Sugar: 1.7 Sodium: 184 Fiber: 5.1 Protein: 35.4 Cholesterol: 97

Nutrition facts for this recipe:

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Watch how I make 3 healthy side dishes in my Instant Pot!

10 of the Best Healthy Menu Plans

December 5, 2018

Start making progress on your diet goals for better eating right here. 10 great healthy menu plans to guide you in your clean eating. Meal prep made simple with these balanced, easy, and realistic eating plans. These free 7-day meal plans are perfect for if you are busy, on a budget, or looking for healthy meals.

10 of the Best Healthy Menu Plans

Keep reading to find each of these meal plans and the recipes needed.

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Eliminate guesswork and confusion and start seeing results.

Subscribe to Tone-and-Tighten.com and get our FREE “7-Day Workout and Healthy Menu Plan” delivered daily right to your inbox. CLICK HERE to get it.

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When I asked my Facebook page what it was you wanted most, the response I got the most often was “Healthy Menu Plans“.

I rounded up 10 amazing food plans that lay it all out for you . . . if you are trying to eat healthy, these are the plans for you.

If you are trying to lose weight, meal planning really is the key. If you have a plan, you are more likely to choose healthier foods.

It helps to take 1 hour each week to sit down and plan out exactly what you are going to eat.

Make a grocery list, go to the store, and tape this menu to your fridge so that when you have that afternoon snack craving, you know what’s in your fridge that is available for you to munch on . . . and won’t break your healthy eating streak.

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