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Recipe Blog

Filtering by Tag: meals

Light and Fresh Mediterranean Couscous

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Prep time: 20 minutes Cook time: 10 minutes   Total time: 30 minutes

Serving size: 1 cup       Servings per recipe: 8

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2 cups couscous

2 cups water, low sodium chicken or vegetable broth

10.5 oz box cherry tomatoes

1 large cucumber

1/3 cup chopped fresh basil

Salt and pepper to taste

½ cup feta cheese


½ cup olive oil

2 lemons

4 cloves of garlic, minced


1.     In a 2 quart sauce pan bring broth to a boil. Stir in couscous, cover and remove from heat.  Allow to stand covered ~ 5-6 minutes.  Once finished cooking remove lid, fluff with a fork, and transfer couscous to a bowl to cool.

2.     While couscous is cooking wash and chop the tomato, cucumbers, and basil. Place in a large bowl.

3.      Prepare dressing by combining olive oil, juice of lemons, and minced garlic. Whisk to combine and set aside.

4.     Once couscous is cool add to the large bowl of chopped tomato, basil, and cucumber then top with dressing. Add salt and pepper to taste.

5.     Top with feta cheese and lightly mix to combine.

6.     Store in the refrigerator and serve cold.


- Feel free to modify this recipe to your preference. Other great additions or replacements include chopped red onion, olives, roasted corn, or artichokes.

- For an extra boost of protein top this salad with canned low sodium tuna, chickpeas, grilled chicken or lean beef, salmon, fish, or grilled shrimp.


Nutrition per serving: ~315 calories, 16 g fat, 37 g carbohydrate, 4 g fiber, 8 g protein.


Chicken, Vegetable, and Gnocchi Soup

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gnocchi soup.jpg

Prep time: 15 minutes                 Cook Time: 25 minutes          Total time: 40 minutes 

Yields: 9 servings (serving size 1.5 cup) 


2 pounds chicken breast tenders, cubed

17.6 oz package of Gnocchi 

8 cups low sodium chicken broth 

1 bundle of spinach, washed  

16 oz bag sliced carrots

6 cloves of Garlic, chopped 

1 white onion

2 tbsp. Olive oil    



1 package Gnocchi 

1 pound chicken 

 Add chopped onions, garlic, and 8 ounce sliced carrots into large stock pot. Add 2 tbsp. olive oil and turn heat to medium. Saute for about 5 minutes or until the onions are translucent.  Next add in 8 cups low sodium chicken broth and 2 cups of water. Bring to a boil. 

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While waiting for the soup to boil season the chicken with salt and pepper. Heat 1-2 tbsp olive oil in saute pan over medium heat. Add the chicken to the skillet and cook for ~4 minutes then stir and flip to the other side and cook for an additional ~4 minutes or until chicken is cooked thoroughly (internal temperature reaches 165 degrees). 

Add the cooked chicken and its cooking juices to the boiling soup.  Gently add in the gnocchi and spinach. Once gnocchi floats the soup is complete. 

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Meal Preparation: Planning for success

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This 90 minute meal prep will provide you with a variety of healthy meals while saving you time, money, and helping you reach your weight loss goals.  

This 90 minute meal prep will provide you with a variety of healthy meals while saving you time, money, and helping you reach your weight loss goals.  

Meal preparation is another strategy for success in achieving your health goals.  Beyond weight loss health goals can include eating more fruits and vegetables, incorporating fish into your diet twice weekly, adding protein to breakfast, or cutting back on portion sizes. Meal preparation is a great strategy to help achieve all these goals. When it comes to setting goals I always recommend my clients to set at least one non-weight related health goal. This could include adding a vegetable to lunch daily, decreasing carbohydrate portion size in half at each meal, or replacing 1 sugar beverage with 8 oz water. When it comes to accomplishing goals it often takes purpose and planning, and that  is why meal preparation can be such a great tool to help achieve these goals. Instead of hoping to find something for lunch with vegetables have your lunch ready. Planning is key to success when it comes to dietary goals especially with all the temptations in the food world. Set yourself up for succcess and move a step closer to meeting your goals! 

Meals Prepared: 

8 Meals - Chicken + orzo + roasted broccoli AND Salmon + sweet potato + spinach

4 Luna Bars for breakfast + Fruit 

8 Snacks: 6- 1 ounce pistachios with fruit  , 2- Guacamole + Triscuit Crackers 

Grocery List

4 split chicken breast cutlets 

4 sweet potatoes 

4 crowns of broccoli

2 heads of spinach (or 2 bags spinach)

2 Lemons

1 cup orzo 

4 pouches salmon 

4 luna Bars 

2 -100 calorie single serve guacamole packs or 1 avocado 

2 servings of triscuit crackers 

Pistachios (6- 1 ounce servings)

Fresh fruit of your choice (10 servings)

Olive oil 

Salt and pepper 

Cooking Supplies: Large pot, small pot, deep skillet, large baking sheet, single serve meal containers, and foil. 


In just 90 minutes transform these simple ingredients into 8 meals, 4 breakfast, and 8 snacks. 

In just 90 minutes transform these simple ingredients into 8 meals, 4 breakfast, and 8 snacks. 


1. Preheat oven to 400 degrees. 

2. Marinade chicken*. Trim chicken cutlets and place in large plastic bag. Add 1/4 cup olive oil, juice of 1 lemon, 1 tsp salt, and pepper. Zip bag shut and push chicken around as to coat all the marinade. Place in fridge to marinade for at least 30 minutes. 

2. Wash sweet potatoes. Poke holes throughout the sweet potato with a fork. Tear off 4 sheets of aluminum foil. Then lightly coat each sweet potato with olive oil and wrap in foil. Place directly on oven grates to cook for ~45 minutes while you meal prep.**

3. Line baking sheet with foil. Wash spinach and broccoli. Cut broccoli and place on  baking sheet. Drizzle with olive oil, salt, and pepper and place in oven to roast for ~ 10-15 minutes.  Remove spinach from stems and place in small cooking pot with ~ 1 inch of water. Cover and steam on low for ~ 3-4 minutes or until just wilted. Remove from heat and lightly drizzle with olive oil or season with lemon juice. 


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4. While broccoli continues roasting cook orzo according to package instructions (1 cup ozro per 8 cups water. Bring water to a boil, add orzo, cooking boiling for 8-10 minutes, and then drain water from orzo). At this time broccoli is likely nearing completion or complete. 

5. While orzo is cooking  start the chicken.  In a large cooking skillet on medium heat add chicken cutlets. Discard marinade. Cover and let cook for ~ 7 minutes per side or until cooked to correct internal temperature. 

6. While orzo and chicken continue cooking place broccoli and spinach in their storage containers or single serve containers to help cool and to allow for clean up. Clean baking sheet and small pot***.

7. Remove chicken and sweet potatoes when they are done cooking and allow to cool. Plate with vegetables and orzo for single serve meals. 


* If your schedule allows you can marinade the chicken overnight in the refrigerate.

**To save time you can also cook the sweet potatoes in the microwave. Follow the same prep except do not cover with foil. Cook for ~ 5 minutes per potato. 

***This meal prep is on the higher side of pots and baking sheets used, but there is also good down time to clean as you go and prevent a large mess at the end. 

Total Meal Prep Time: 1.5 hours. 


Garlic and Soy Baked Fish

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Serving size: 1 fish Fillet 

Serving per recipe: 2

Prep time: 5 minutes 

Cook time: 10 minutes 

Total Recipe time: 15 minutes


2- 4 oz fish fillets (cod, catfish, tilapia, snapper all work well)

4 tsp. reduced sodium soy sauce 

4 tsp. canola oil

4 cloves garlic, chopped 

Salt and pepper to taste 

Preparation: Preheat the oven to 350 degrees. Using aluminum foil create two rectangular pouches with edges. Place one fillet in each pouch and top with 2 tsp oil and 2 tsp soy sauce. Then top with garlic and sprinkle lightly with salt and pepper. Cook ~ 10 minutes or until the fish becomes opaque and flaky. 

Garlic Basil Golden Beet Spirals

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Prepared with golden beet spirals as a noodle or pasta replacement and seasoned with garlic, basil, and parmesean cheese you won't even miss your traditional noodles.

Prepared with golden beet spirals as a noodle or pasta replacement and seasoned with garlic, basil, and parmesean cheese you won't even miss your traditional noodles.

By now you have likely tried zucchini noodles but there are many other options including sweet potato, carrots, and beets. I admit I was skeptical at first because golden beets are not my favorite, but I have a weakness for any veggie spiraled or noodled and had to try them. I was beyond impressed with their cooked texture and how well they absorbed the ingredients flavors. Golden beets are packed with nutrients including potassium, fiber, and iron as well as  rich in lycopene and flavonoids. Along with being a powerhouse in the nutrient category beet spirals are a gluten free, diary free, and low calorie alternative to traditional pasta. 

Serving Size: 2 

Total cook time: 10 minutes 


1 -10.7 ounce Box Golden beet spirals or hand prepared spiraled golden beets 

3 tbsp. olive oil 

4 cloves of garlic, chopped 

1 tbsp. dried basil 

1/4 cup Parmesan cheese 

1/2 tsp salt

Pinch of black pepper 

Add the golden beet spirals to the skillet coating with the olive oil. Another great benefit to the golden beet spirals is they cook in minutes making it simple to prepare a meal in under 10 minutes.

Add the golden beet spirals to the skillet coating with the olive oil. Another great benefit to the golden beet spirals is they cook in minutes making it simple to prepare a meal in under 10 minutes.


In a large skillet heat 2 tbsp. olive oil over medium heat. Add chopped garlic and cook for several minutes until fragrant. Add beet spirals toss in olive oil to coat all spirals. Add basil, salt, and pepper and allow to cook for 3-4 minutes. Remove from heat and mix in Parmesan cheese. Serves wonderful immediately, but also reheats well for flavorful leftovers. 

*Tip: For an entree or pasta dish split into 2 servings. For a side the recipe can be split into 4 servings*  


Shredded turkey and black bean soup

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This shredded turkey and black bean soup is a perfect change of pace for those turkey leftovers!

This shredded turkey and black bean soup is a perfect change of pace for those turkey leftovers!

Prep time: 15 minutes

Total cook time: 50 minutes


2 cups chicken stock or turkey stock

2 cups cooked shredded turkey

15 oz. (1 can) low sodium black beans, drained and lightly rinsed

16 oz. no added salt tomato sauce

1 tomato, chopped

1 onion, chopped

4 cloves garlic, chopped

1 cup carrots, chopped

2 tbsp. olive oil

1 1/2 tsp. cumin

1 tsp. chili powder

1 tsp. salt


In a large saucepan on medium heat sauté the onions, garlic, and carrots in the olive oil. Cook for ~ 5 minutes or until the onions are translucent and become fragrant. Add the chicken stock, tomato sauce, tomato, cumin, chili powder, and salt. Toss in the cooked turkey and beans. Stir well to combine all ingredients. Bring to a simmer, cover, and cook for 35 minutes. Ladle into bowls and enjoy!   

Beans & Greens Soup with Ham

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This Beans & Greens soup with Ham is a great meal to prepare in bulk and enjoy as the weather cools. The soup features pinto beans, collard greens, and mustard greens, turnip greens all filled with flavor from the ham bone. 

Makes 7 - 2 cup servings 

Prep Time: Overnight bean soak 8 hours + 15 minute prep. 

Cook Time: 5 hours (can be completed stove top or crock pot)


1 Bag Pinto beans

1 large onion, chopped 

1 Ham Bone

1 Bay leaf 

2-3 tsp. salt

1 tsp pepper (or to taste)

8 oz Bag Combo Greens (collard, mustard, and turnip) or any combo of these greens per your preference

 10 cups water 


Soak beans overnight or with quick soak method. Before each method sort and rinse beans.  For the quick soak: Boil ~ 8-10 cups of water then add beans. Allow beans to boil for ~ 2 minutes. Remove from heat and let soak for 1 hour. Drain beans and rinse under fresh water. For overnight method: Add the beans to ~8-10 cups of water and allow to soak overnight. In the morning drain water and rinse beans. Soaked beans are now ready to be prepared*

In a large pot add soaked beans, ham bone, onions, bay leaf, salt, pepper, and water. Bring to boil then reduce heat to low and allow to cook stirring periodically.  Cook the soup on a low heat for 4 hours before adding the greens for the last hour of cooking. The soup is done once it cooks for a total 5 hours. When the soup is complete remove the ham bone. Allow to cool then remove the excess meat from the bone and add to the soup.

 If freezing, separate into single serve portions to cool quicker. Once cooled seal in air tight containers or freezer bags, date, label, and place in freezer.

* Short on time the recipe also works perfect in a crock pot*  



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Prep time: 5 minutes. Cook time: 15 minutes. Total time: 20 minutes. Recipe prepares 12 pancakes.

Servings per recipe: 6

Serving size: 2 pancakes


1 cup all purpose flour

1/2 cup Oat flour

1 tbsp. baking powder

1/2 tsp. salt

1 tbsp. sugar

1/2 cup unsweet applesauce

1 cup reduced fat milk


In a large bowl add the all purpose flour, oat flour, baking powder, salt, and sugar. Mix gently to combine. Then add the applesauce and milk. Stir the mixture to combine. Using a light coat of butter or nonstick spray heat a griddle or skillet over medium heat. Pour the pancake batter on the hot griddle making ~ 4 inch pancakes. Pancakes are ready to flip once the surface bubbles. Cook until pancakes are golden brown on each side.


Black Bean Soup

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Servings: 4

Serving Size: 1 1/4 cup 

Total Time: 35 minutes 



2 tbsp. olive oil 

1 white onion, chopped

3 cloves garlic, chopped 

3.5 cups cooked black beans or 2 (15 ounce) cans no salt added black beans 

1 cup water 

1/3 cup Siggi's Plain Yogurt 

1 tsp cumin 

1/2 tsp. salt 


1/4 cup chopped cilantro 

1/4 cup Siggi's Plain Yogurt 

1 small Avocado, cubed 

1 Lime, quartered


Heat olive oil over medium heat in a medium to large pot. Next add the chopped onions and garlic. Let cook for ~ 5 minutes or until the onions become fragrant and translucent. Add the black beans, cumin, salt, water, and yogurt. Stir to combine. Bring to a boil, then reduce heat to low and allow to cook covered for 20 minutes. Remove from heat and allow to cool. Using an immersion blender (or other blender of your choice) puree the soup to a smooth consistency. 

Garnish with 2 tbsp. Siggi's plain yogurt, 1 tbsp. chopped cilantro, and avocado cubes. Top with a squeeze of fresh lime juice for a boost of flavor. 


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This recipe is rich in omega 3 fatty acids, minimizes mess by cooking with foil, and allows you to cook the whole meal at once by including all sides in the foil pouch.  Multiple studies have support the benefits of omega 3 fatty acids in reducing triglyceride levels.  

Prep time: 15 minutes 

Cook Time: 15 minutes 

Total time: 30 minutes 

Serves: 4 


4-4 oz Salmon fillets 

1 Bag Spinach 

8 Black potatoes, sliced (or any small potato such as red potatoes)

2 cloves of garlic, chopped

1/4 cup cilantro, chopped 

1 lime, quartered 

Extra virgin Olive oil



Preheat oven to 400 degrees. Cut 4 large pieces of foil and place on the counter top. Place a generous amount (1/4 the bag) of spinach in each piece of foil. Lay the salmon on top of the bed of spinach. Surround the salmon with the potatoes. Place chopped cilantro on the salmon. Sprinkle the garlic in each foil packet. Lightly salt the salmon then drizzle salmon, spinach, and potatoes with olive oil. Last squeeze the lime juice over each salmon fillet. Seal each packet and place on a cookie sheet. Cook for 15 minutes. Remove from oven and carefully open the foil pouches, allowing steam to escape. Serve and enjoy!  


Oven Baked Shrimp

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Total cook time: 30 minutes 

Prep time: 25 minutes. Cook time: 10 minutes. 

Yields 4 servings 

Pescatarian friendly, gluten free, diary free 


1 pound fresh Gulf Shrimp

2 tbsp. olive oil 

Juice of 1 lemon 

2 tsp. salt 

1 tsp. pepper 

Preheat the oven to 400 degrees. Peel and devein the shrimp and place in a bowl. Add the olive oil, lemon juice, salt, and pepper. Let marinade for a few minutes while you line the baking sheet with foil and the oven continues to preheat. Place the shrimp on the lined cooking sheet and cook for 10 minutes.  

Black bean and Broccoli Enchiladas

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Total Time: 45 minutes.  Prep 20 minutes. Bake 25 minutes.

Serving Size: 3 (serving size = 2 enchiladas)


1 can (15 ounces) low sodium black beans, drained and rinsed

1 cup chopped broccoli (I used frozen broccoli measured out to 2.5 cups before defrosted after chopped and defrosted ~ 1 cup)

1 tbsp. olive oil

3 cloves garlic, chopped

1 tbsp. onion powder

1 tsp. cumin

1 tbsp. fresh cilantro, chopped

1/2 tsp. salt

6 100% whole wheat or corn tortillas

3/4 cup Enchilada sauce

1 cup reduced fat cheddar or Mexican blend cheese


Preheat the oven at 350 degrees. In a large skillet sauté the garlic and olive oil for 1 minute. Then add the beans, broccoli, onion powder, cumin, cilantro, and salt. Cook for ~ 3-5 minutes on low heat. Spoon ~ 1/2 cup bean mixture in the center of each tortilla. Roll up and place in a greased 8 x8 inch baking dish. Top with enchilada sauce and cheese. Bake for 25 minutes.  

Foil Baked Fish and Veggies

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Dairy free, Gluten free

Prep time: 10 minutes          Cook time: 20 minutes

Total time: 30 minutes 

Serves 4


4 (4 oz) fish fillets (snapper, flounder, or cod)

1 cup broccoli, chopped 

1 cup carrots, chopped 

4 cloves garlic, sliced

3 tbsp. olive oil

Salt and Pepper


Preheat oven to 400 degrees. Cut two large pieces of heavy duty foil and place on a large baking sheet. Cut or place precut broccoli and carrots in foil packets. Season lightly with 1 tbsp. olive oil and salt and pepper. Place fish fillets (2 in each foil packet) and drizzle with olive oil, salt, and pepper. Top with half the sliced garlic. Repeat in second foil packet. Wrap and seal each foil pouch. Bake for ~ 20 minutes or until fish is cooked through. Remove from oven and let cool for a few minutes before carefully opening the pouches.  

* Tim Saver tips*

 *For a 30 minute full meal use a minute microwavable brown rice or steamfresh freezer microwavable rice*

* Purchase broccoli and carrots precut*


Sweet Apple and Spinach Quesadillas

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Total cook time: 25 minutes

Prep: 10 minutes, cook: 15 minutes

Yields: 4 servings   


8 Whole wheat or corn tortillas

1 1/3 cups reduced fat sharp cheddar cheese

2 cups baby spinach

2 Fuji Apples, cored and sliced thin

Butter, for coating the pan


Heat a nonstick skillet over medium to high heat and lightly butter. Place tortilla in pan and add 1/2 cup spinach, 1/2 sliced apple, 1/3 cup cheese. Press another tortilla on top to make quesadilla and let cook until cheese melts cooking for 2minutes then flip and cook for an additional 2 minutes. Remove from heat and slice into 4 wedges. Repeat process with remaining tortillas.

3 Ingredient Roasted Chicken

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3 Ingredient Roasted Chicken: Served 3 ways: Chicken breast with broccoli and blueberries, Brown rice Fiesta Bowl, and Colorful Spinach & Sugar Snap Pea Salad.

3 Ingredient Roasted Chicken: Served 3 ways: Chicken breast with broccoli and blueberries, Brown rice Fiesta Bowl, and Colorful Spinach & Sugar Snap Pea Salad.

3 Ingredient Roasted Chicken (diary free, FODMAP friendly)


 4-5 pound whole chicken

2 tbsp. olive oil

Salt and Pepper


Heat oven to 425. Pat chicken dry. Drizzle olive oil over the skin coating the entire chicken.  Season with salt and pepper. Place in roasting pan and cook uncovered for 20 minutes at 425. Reduce heat to 375 and continue cooking until juices are clear and thermometer reads 165 degrees inserted in the thickest part of the thigh (not touching the bone). Chicken will take approximately 20 minutes per pound to cook. Remove chicken from the oven and let rest for 15 minutes.



Turmeric Rice with Chicken

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Total cook time: 40 -60 minutes 

Serving per recipe: 4


1 cup white or brown rice 

2 cups low sodium chicken broth

2 tsp. turmeric

1/4 tsp. cumin

1 package boneless, skinless chicken thighs

2 cups frozen broccoli

2 tbsp. Olive oil

Salt and pepper


For a one pot meal, choose a skillet deep enough to cook the rice such as a 3.5 quart casserole pan or sauté pan with lid. For the chicken, pat the chicken thighs dry and season with salt and pepper. Heat 1 tbsp. of oil in the cook pan and add the chicken thighs. Allow the thighs to cook ~ 7-10 minutes per side or until cooked completely.  Removed cooked chicken and set aside. Remove the grease from cooking the chicken in the pan and begin cooking the rice. For the rice combine the rice, chicken broth, turmeric, cumin, 1/2 tsp. salt, and a pinch of pepper. Bring broth to a boil then reduce heat and cover to cook the rice. Cook rice for ~ 20-40 minutes (variation w/ brown vs white rice) or until all water is absorbed. While the rice is cooking defrost the broccoli and season with 1 tbsp. olive oil, salt, and pepper. Add broccoli to rice and serve with chicken thighs.  

This recipe is gluten free, diary free.

Turmeric not only gives this rice its beautiful yellow color, but it contains curcumin a powerhouse antioxidant that can decrease inflammation in the body. Eating a diet rich in antioxidants can help combat the oxidative stress caused by chronic inflammation. 

One Pot Cheesy Gnocchi

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This super simple meatless dish is ready in under 30 minutes with minimal mess and without missing out on flavor.

This super simple meatless dish is ready in under 30 minutes with minimal mess and without missing out on flavor.

I am a proud Italian so when it comes to quick and most important delicious dinners I tend to favor my Italian roots.  Gnocchi are soft dumplings that can be made from a variety of ingredients such as flour, spinach, ricotta, and probably most common potato. This meatless masterpiece takes ~ 20 minutes to prepare,  quick clean up, kid friendly, and most important taste wonderful.   

Prep time: 5 minutes

Cook time: 15 minutes

Total time: 20 minutes

Serves: 5- 1.5 cup servings 


2- 16 oz Box Gnocchi

1 bag spinach

4 cups frozen broccoli, defrosted

4 Tbsp olive oil

2 cup Pasta Sauce 

1 cup Shredded mozzarella Parmesan blend 

8 Fresh Basil leaves 

Salt and Pepper 


1. Boil salted water in a deep skillet (for 1 pot recipe) or in a pot.  Add gnocchi to boiling water and cook for ~3-4 minutes or until gnocchi float to the top. Drain gnocchi. 

2. Utilizing the same skillet add olive oil and saute spinach and broccoli. Season with salt and pepper. After a few minutes add gnocchi, pasta sauce, and basil. Cover and cook on low for ~ 5 minutes. Turn heat off, add cheese and cover to allow cheese to melt.