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Healthy Weeknight Meals Done In 30 Minutes

I believe in making meal prep so good that you look forward to eating it every day of the week. INGREDIENTS: Steak Gyro Wrap Feta Garlic...

I believe in making meal prep so good that you look forward to eating it every day of the week.


Steak Gyro Wrap

Feta Garlic Sauce

  • 4oz (113g) feta cheese

  • 8 cloves garlic, grated

  • ½ cup (140g) low fat Greek yogurt

  • 1 tbsp (14g) extra virgin olive oil

  • Splash of water

  • Salt for seasoning

  • Splash of water

Cucumber-Onion Topping:

  • ½ seedless English cucumber, thinly sliced

  • ½ red onion, thinly sliced

  • 1 tsp (½ g) finely chopped fresh oregano

  • 1 tbsp (3g) finely chopped fresh parsley

  • 1 finely chopped jalapeno

  • Salt for seasoning

  • 1 tbsp (15g) red wine vinegar

Flank Steak:

  • 2 tsp (5g) ground black pepper

  • 1 tsp (3g) smoked paprika

  • 1 tbsp (15g) kosher salt

  • ½ tsp (1g) coriander powder

  • ½ tsp (1g) ground cumin

  • 12 oz (340g) flank steak

  • 2 medium to large pitas

  • Optional: fresh parsley for garnish

Chicken Tikka Masala

Serves Six People


  • 1 cup (300g) low fat Greek yogurt

  • ½ inch knob of ginger, grated

  • 4 cloves of garlic, grated

  • 2 tsp (8g) garam masala

  • 1 tsp (2g) turmeric powder

  • 1 tsp (3g) paprika

  • 1 ½ tsp (4g) ground cumin

  • 2 tsp (10g) kosher salt

  • 1 tsp (3g) ground black pepper


  • 2lbs (900g) of boneless skinless chicken breast, cut into 1½ inch cubes

  • 1 medium yellow onion, sliced

  • Salt

  • 4 cloves of Garlic, finely chopped

  • 1 inch knob of ginger, grated

  • 1 tsp (2g) ground coriander

  • 1 tsp (3g) ground cumin

  • ½ tsp (1g) cayenne powder

  • ½ cup (120ml) chicken stock

  • 15 oz (425g) can crushed tomatoes

  • Water

  • 1 cup (240ml) half & half

Chicken Alfredo:

  • Salt and Ground Pepper

  • 1lb (450g) of boneless skinless chicken breast, sliced horizontally to create two thin pieces

  • 1lb tagliatelle

  • 1 head of cauliflower, cut into florets

  • 5 cloves of garlic, minced

  • ¼ cup (22g) Parmigiano Reggiano, grated

  • ¼ cup (22g) Pecorino Romano, grated

  • ½ cup (120g) skim milk

  • 2 tbsp (28g) unsalted butter

  • 1 large green zucchini, diced into ½ inch pieces


Feta Garlic Sauce:

  1. In a blender, add feta cheese, garlic, low-fat greek yogurt, and a splash of water. Blend on high-speed until smooth. Add extra virgin olive oil, another splash of water, and season to taste with salt.

  2. Strain the sauce through a fine mesh strainer into a small bowl and whisk until homogenous.

Cucumber-Onion Salad Topping:

  1. Add the thinly sliced cucumber and thinly sliced red onion to a medium sized bowl.

  2. Add oregano, parsley, jalapeno, salt to taste, red wine vinegar. Toss together until combined.

Flank Steak:

  1. In a small bowl add ground black pepper, smoked paprika, kosher salt, coriander powder, and ground cumin. Mix until combined.

  2. Pat flank steak with a paper towel until dry. Cut the meat into two evenly sized pieces, and season both sides generously with the spice mixture.

  3. Heat a cast iron skillet over medium high and grease with cooking spray.

  4. One at a time, place your pieces of flank steak on the skillet and sear for 3 minutes. Flip, and sear for an additional 2-3 minutes for medium rare.

  5. Remove the steak from the pan and let it rest for 2-3 minutes.

  6. Slice your steak into thin strips against the grain.


  1. Lightly char your pita bread over an open flame for 15 seconds per side.

  2. Place the sliced steak on top of the pita, and drizzle the feta garlic sauce on top. Then top with the cucumber salad.

  3. Optional: Garnish with fresh parsley.

Chicken Tikka Masala:

  1. In a large bowl, combine yogurt, ginger, garlic, garam masala, turmeric powder, paprika, ground cumin, kosher salt, ground black pepper, and whisk together until combined.

  2. Into the bowl, add chicken. Mix together until every piece of chicken is completely coated in the marinade.

  3. Heat a shallow pot/saute pan to medium high, and grease with cooking spray. Once the pan is hot, add the chicken cubes and sear all at once. Sear for two minutes, flip each piece, and sear each piece for one more minute. Remove the chicken from the pan and set aside.

  4. Lower the heat of your pan to medium and add the onion. Season lightly with salt and add the garlic and ginger and stir until combined. Saute for 30 seconds or until fragrant..

  5. Add coriander, ground cumin, and cayenne powder, while sauteing the onions for 30 seconds or until fragrant.

  6. Add chicken stock, crushed tomatoes, and a splash of water. Season lightly with salt. Increase the heat to medium high, and bring to a boil. Once it starts to boil, add the mixture to a blender and blend on high until it is as smooth as possible.

  7. Return the blended mixture to the pan and add a splash of water. Reduce heat to low and bring mixture to a simmer. Add the chicken back to the pan, and let simmer for 10 more minutes, or until the chicken is completely cooked through and the mixture has reduced.

  8. Add half & half, stir, and simmer for 3 more minutes.

  9. Season to taste with salt, and serve immediately with steamed white jasmine rice.

Chicken Alfredo


  1. Bring two large pots of water to a boil. Add salt generously to both pots. When the water reaches a boil, add the pasta to one pot, and add the cauliflower to the other pot. Cook both for 9 minutes. Drain both separately in a strainer and put pasta back into pot it was boiled in.

  2. Add the cauliflower to a blender with garlic, Parmigiano Reggiano, Pecorino Romano, skim milk, unsalted butter, and salt and pepper to taste.

  3. Pour cauliflower sauce into the pasta and mix together with tongs until pasta is fully coated.

Green Zucchini:

  1. Heat a skillet to medium and grease with cooking spray.

  2. Add zucchini, salt and pepper to taste, and saute for 5 minutes or until browned.

Chicken Breast:

  1. Slice each chicken breast in half horizontally so you're left with two thin pieces of chicken.

  2. Heat a 12 inch pan over high heat, and grease with cooking spray.

  3. Pat the chicken breast with a paper towel until the chicken is dry and season with salt and pepper.

  4. Sear each piece of chicken for 3 minutes on each side, or until the chicken has an internal temperature of 165 degrees Fahrenheit.

  5. Remove your chicken and let rest for 5 minutes.


  1. Place pasta in center of plate and sprinkle zucchini over it.

  2. Cut two pieces of chicken into slices and fan over the top of the zucchini.

  3. Grate additional Parmigiano Reggiano on top of chicken.

Let's Get Cooking

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