Unlocking Balance: Your Go-To Meal Plan for Weight Maintenance

Vegetarian Chili

Ingredients

• 1 (15.5-ounce) can red kidney beans, drained and rinsed
• 1 (14.5-ounce) can fire-roasted diced tomatoes
• 1 (8-ounce) can tomato sauce
• 1 cup low-sodium vegetable broth
• 1 cup chopped carrots
• 1 cup frozen chopped peppers and onions
• 1/2 cup frozen corn kernels
• 2 tbsp chili powder
• 1 1/2 tsp ground cumin
• 1 tsp light brown sugar
• 1 tsp dried oregano
• 1/4 tsp each salt and black pepper
• 4 cups cooked brown rice

Instructions

Place all ingredients, except brown rice, into a sauce pot over medium-high heat, stirring to combine.

Bring mixture up to a simmer, cover, and reduce heat to medium-low.

Let cook for 25 minutes, stirring occasionally. Serve over or alongside cooked brown rice.

Optional

For a spicier chili, add 1⁄2 teaspoon crushed red pepper flakes in the first step.

Spicy Salmon With Zucchini

Ingredients

• Olive Oil Spray
• 2 (5-ounce) fresh wild salmon fillets, about 1 1/4-inches thick, skin off
• 1/4 tsp each salt and black pepper, divided
• 4 (1/4-inch thick) lemon slices
• 2 cups zucchini, cut in half lengthwise and into 1⁄2-inch pieces
• 1/4 small red onion, thinly sliced
• 2/3 cup cherry tomatoes
• 1 small jalapeño pepper, seeded and thinly sliced
• 1 tbsp olive oil
• 1/2 tsp ground coriander
• 1/4 tsp dried oregano
• 1 cup cooked whole-grain brown rice

Instructions

Preheat oven to 400°F. Line a sheet pan with aluminum foil and lightly spray with olive oil spray.

Place salmon on the prepared sheet pan and lightly season with pinches of the salt and pepper. Place 2 lemon slices over top each seasoned fillet.

In a mixing bowl, toss together zucchini, red onion, cherry tomatoes, jalapeño, olive oil, coriander, oregano, and the remaining salt and pepper.

Arrange zucchini mixture on the sheet pan beside the salmon.

Bake for 20 minutes, or until salmon is cooked through and flakes easily with a fork. Serve alongside cooked brown rice.

Optional

Want an added flavour kick? Spread 1 teaspoon honey mustard over each piece of salmon before baking.

Savoury Mustard Pork Tenderloin

Ingredients

• 1 tbsp olive oil
• 10 ounces pork tenderloin, cut into 1/2 inch pieces
• 3 cups finely chopped Swiss chard, stems removed
• 2 cups low-sodium chicken broth
• 1/2 cup white quinoa
• 1/2 cup chopped yellow onion
• 2 tbsp whole-grain mustard
• 2 tbsp apple cider vinegar
• 1 tbsp tomato paste
• 1 tsp light brown sugar
• 1 tsp Worcestershire sauce

Instructions

Heat olive oil in a sauce pot over medium-high heat. Add pork and brown on all sides, about 5 minutes.

Add Swiss chard, chicken broth, quinoa, onion, mustard, vinegar, tomato paste, brown sugar, and Worcestershire sauce to the pot and bring up to a simmer. Reduce heat to medium-low, cover pot, and let cook for 20 minutes, or until quinoa is tender.

Optional

10 ounces of boneless, skinless chicken thighs or chicken breasts can be substituted for the pork.

Shrimp and Cauliflower Fried Rice

Ingredients

• 1 tbsp olive oil
• 16 large raw shrimp, peeled and deveined
• 1 1/2 tbsp tablespoons sesame oil
• 1 (12-ounce) package frozen riced cauliflower
• 3/4 cup low-sodium vegetable broth
• 1 cup diced carrot
• 1/2 cup frozen peas
• 2 tsp minced fresh ginger
• 2 tsp minced garlic
• 4 scallions, chopped
• 1 tbsp reduced-sodium tamari soy sauce

Instructions

Heat olive oil in a large skillet over medium-high heat. Add shrimp and cook, stirring occasionally, for 1 1⁄2 minutes. Remove from skillet and set aside.

Add sesame oil, riced cauliflower, vegetable broth, carrots, peas, ginger, and garlic to the skillet and stir fry for 6 minutes, or until carrots are tender.

Return the shrimp to the skillet and add scallions and tamari sauce. Stir fry 1 additional minute before serving.

Optional

For an extra zesty flavour, squeeze the juice of 1/2 lemon over top before serving.

Sweet Potato, Kale, and White Bean Stew

Ingredients

• 1 tbsp olive oil
• 2 cups sweet potatoes, peeled and cut into 1⁄4-inch pieces
• 1/2 cup celery, cut into 1⁄4-inch pieces
• 1/2 cup chopped yellow onion
• 2 1/2 cups low-sodium vegetable broth
• 2 cups finely chopped kale, stems removed
• 1 (15.5-ounce) can can cannellini beans, drained and rinsed
• 2 tsp minced fresh sage
• 2 tsp minced garlic
• 1/4 tsp black pepper
• 1 avocado, pitted, peeled, and chopped

Instructions

Heat olive oil in a sauce pot over medium-high heat. Add sweet potatoes, celery, and onion to the pot and sauté for 5 minutes, just until onions are translucent.

Reduce heat to medium and stir in vegetable broth, kale, cannellini beans, sage, garlic, and pepper. Let cook, stirring occasionally, for 20 minutes, or until sweet potatoes are tender.

Serve topped with chopped avocado.

Optional

Canned garbanzo beans (drained and rinsed) can be substituted for the cannellini beans.

Tropical Cod With Asparagus

Ingredients

• Olive Oil Spray
• 2 (6-ounce) fresh wild cod fillets, about 1-inch thick, skin off
• 20 spears fresh asparagus, stalks trimmed
• 1/8 tsp each salt and black pepper
• 1/2 cup chopped ripe mango
• 1/2 cup chopped cucumber
• 8 cherry tomatoes, halved
• 1 tbsp extra-virgin olive oil
• 1 tbsp lime juice
• 2 tsp minced jalapeño
• 1 tsp minced mint or parsley
• 1 cup cooked farro

Instructions

Preheat oven to 400°F. Line a sheet pan with aluminum foil and lightly spray with olive oil spray.

Place cod and asparagus on the prepared sheet pan, lightly mist with olive oil spray, and season with the salt and pepper.

Bake for 20 minutes, or until cod is cooked through and flakes easily with a fork.

Meanwhile, in a mixing bowl, toss together mango, cucumber, cherry tomatoes, olive oil, lime juice, jalapeño, and mint to create a mango salsa.

Serve the baked cod and asparagus alongside the mango salsa with a side of cooked farro.

Optional

Frozen mango can be used in place of fresh—just thaw prior to using. Peaches are also a good alternative.

Turkey Enchilada Bakes

Ingredients

• Olive Oil Spray
• 1 tbsp olive oil
• 1 pound lean ground turkey
• 1/2 cup chopped yellow onion
• 1/4 green bell pepper, chopped
• 1 (8-ounce) can tomato sauce
• 1/4 cup frozen corn kernels
• 2 tbsp chopped fresh cilantro
• 1 tsp ground cumin
• 4 (5-inch) soft corn tortillas, cut into quarters
• 1/2 cup reduced-fat shredded cheddar cheese

Instructions

Preheat oven to 350°F. Spray 4 (8-ounce) ramekins or small baking dishes with olive oil spray.

Heat olive oil in a sauce pot over medium-high heat. Add ground turkey and brown, crumbling as it cooks, for 7 minutes. Add onion and bell pepper to the skillet and sauté for 3 minutes.

Stir in tomato sauce, corn, cilantro, and cumin. Bring up to a simmer and remove from heat.

Build 4 individual casseroles by layering two cuts of the tortillas on the bottom of each prepared ramekin. Top tortillas with 1⁄3 cup of the turkey mixture. Top the turkey mixture with 1 tablespoon cheddar cheese.

Repeat the last step to create a second layer in each ramekin as you use the remaining tortillas, turkey mixture, and cheese. Bake for 30 minutes or until bubbly and hot.

Optional

If you do not have small baking dishes or ramekins on hand, this recipe can also be made in a 9-inch by 5-inch loaf pan.

One-Pan Chicken Fajitas

Ingredients

• Olive Oil Spray
• 2 (6-ounce) boneless, skinless chicken breasts, cut into 1/4-inch strips
• 1 tbsp lime juice
• 1 tsp olive oil
• 1 tsp ground cumin
• 1 tsp chili powder
• 1/2 tsp Garlic Powder
• 1/4 tsp each salt and black pepper
• 1 red bell pepper, seeded and cut into 1/4-inch strips
• 1 small zucchini, cut into 1/4-inch strips
• 1/2 medium yellow onion, cut into 1/4-inch strips
• 6 (5-inch) soft corn tortillas, warmed
• 1/2 cup fresh salsa
• 1/2 cup shredded reduced-fat cheddar cheese

Instructions

Preheat oven to 375°F. Line a sheet pan with aluminum foil, then lightly spray with olive oil spray.

In a mixing bowl, toss chicken in lime juice, olive oil, cumin, chili powder, garlic powder, salt, and black pepper. Place seasoned chicken onto the prepared sheet pan in a single layer.

Arrange bell pepper, zucchini, and onion on baking sheet beside the chicken. Lightly spray vegetables with olive oil spray.

Bake for 20 minutes, or until chicken is cooked through and vegetables are tender.

When serving, split chicken and vegetables evenly over each tortilla and top with salsa and cheese.

Optional

For a spicy kick, add 1⁄4 teaspoon cayenne pepper to the seasoning on the chicken.

Doubled the recipe for bigger families.

IsaSalad

Ingredients

• 1 scoop Isagenix Greens
• 1 scoop Creamy French Vanilla IsaLean Shake
• 3/4 cup grapefruit peeled and seeded
• 1/4 cup olive oil
• 2 1/2 tbsp water
• 1 1/2 tbsp red wine vinegar
• 1/8 tsp black pepper
• 4 cups salad greens
• 4 ounces nitrate free oven-roasted turkey breast, chopped
• 2 hard-boiled eggs, peeled and quartered
• 12 cherry tomatoes halved
• 1/2 avocado peeled and chopped
• 2 packages Barbecue Whey Thins

Instructions

To create the IsaDressing: Add Greens, IsaLean Shake, grapefruit, olive oil, water, vinegar, and pepper to a single-serve blender and blend on high speed for 10 seconds. Set aside.

Divide salad greens, turkey, egg, tomatoes, avocado, and Whey Thins evenly between two serving bowls. Top each salad with 3 tablespoons of the salad dressing before serving.

Notes

Refrigerate the remaining dressing in an airtight container for up to 1 week.

Hearty Chicken and Butternut Squash

Ingredients

• 1 tbsp olive oil
• 2 (6-ounce) boneless, skinless chicken breasts, cut into 1-inch pieces
• 2 cups peeled and (1/4-inch) cubed butternut squash
• 2/3 cup low-sodium chicken broth
• 1/2 cup fresh green beans, trimmed
• 1/2 cup walnut halves
• 8 cherry tomatoes
• 1 tsp dried thyme
• 1 tsp minced garlic
• 1/4 tsp each salt and black pepper

Instructions

Heat olive oil in a skillet over medium-high heat. Add butternut squash and sauté for 5 minutes, stirring occasionally.

Add chicken to the skillet and cook for 1 1⁄2 minutes per side, or until golden brown.

Stir in spinach, brown “Ready Rice”, cilantro, and pepper. Cover skillet and let cook 5 additional minutes before serving.

Add chicken broth, green beans, walnuts, cherry tomatoes, thyme, garlic, salt, and pepper to the skillet and toss to combine. Cover skillet, and let cook for 4 minutes, or until green beans are tender and chicken is cooked throughout.

Optional

Sweet potatoes can be used in place of the butternut squash, if desired.

Thai Chicken and Rice Bowl

Ingredients

• 1 tbsp olive oil
• 2 6 ounce boneless, skinless chicken breasts, cut into 1-inch pieces
• 1 cup chopped yellow onion
• 3/4 cup low-sodium chicken broth
• 2/3 cup frozen peas
• 1/4 cup lite coconut milk
• 2 tbsp lime juice
• 2 1⁄2 tsp curry powder
• 2 cups frozen chopped spinach
• 1 cup brown rice
• 1/4 cup chopped fresh cilantro
• 1/4 tsp black pepper

Instructions

Heat olive oil in a skillet over medium-high heat. Add chicken and onions and sauté for 5 minutes.

Add chicken broth, peas, coconut milk, lime juice, and curry powder to the skillet and, stirring occasionally, let cook 5 minutes.

Stir in spinach, brown “Ready Rice”, cilantro, and pepper. Cover skillet and let cook 5 additional minutes before serving.

Optional

You can use any rice of choice

Asian Beef Stir Fry With Rice Noodles

Ingredients

• 2 ounces dried rice noodles
• 1 tablespoon olive oil
• 12 ounces sirloin steak, cut into thin 2-inch strips
• 1/2 cup snow peas, trimmed
• 1/2 cup carrots, cut into 1/4-inch sticks
• 3/4 cup water
• 2 tbsp all-fruit orange marmalade
• 2 tbsp reduced-sodium tamari soy sauce
• 1 1/2 tsp minced fresh ginger
• 3/4 tsp sesame seeds
• 1/4 tsp crushed red pepper flakes

Instructions

Cook rice noodles according to package instructions. Set aside.

Heat olive oil in a skillet over medium-high heat. Add sirloin steak and let cook 2 minutes, flipping once.

Add snow peas and carrots to the steak and stir fry for 4 minutes.

Add rice noodles, water, orange marmalade, tamari sauce, ginger, sesame seeds, and crushed red pepper flakes to the stir fry and let cook an additional 4 minutes, stirring constantly, just until snow peas are tender.

Optional

Shrimp or chicken can be substituted for the sirloin.

Veggie Burgers

Ingredients

• 2 tbsp coconut oil
• 1 cup onion chopped
• 1 tsp curry powder
• 1/2 tsp ground coriander
• 1/2 tsp crushed fennel seeds
• 1 1/2 cups white button mushrooms chopped
• 1 1/2 cups chickpeas cooked and drained
• 1 cup carrots grated
• 1/4 cup walnuts chopped
• 3 tbsp cilantro chopped
• 1 pinch sea salt
• 1/4 tsp black pepper
• almond flour
• or coconut flour

Instructions

Warm 1 tablespoon of coconut oil in a medium nonstick skillet over medium-high heat. Add onion, curry powder, coriander, and fennel. Cook, stirring frequently, until onion starts to soften (about 2 minutes). Add mushrooms and stir.

Cover and cook mixture for 4 minutes, or until liquid pools in the pan. Uncover and cook until the liquid is evaporated (about 3 minutes).

Transfer the mixture into a food processor, add chickpeas, and pulse until well chopped. Transfer the mixture into a bowl. Add carrots, walnuts, cilantro, sea salt, and black pepper and mix well.

Lightly dust hands with flour. Shape the mixture into 4-inch patties (makes approximately 6 patties).

Warm the remaining oil in a large skillet over medium heat. Place the patties in the pan, and cook for about 4 minutes, or until browned on the bottom. Flip and cook until heated through.

Zoodles and Shrimp

Ingredients

• 2 zucchini
• 2 avocados
• 2 garlic cloves
• 1/3 cup olive oil
• 2 tbsp basil
• or 1/2 cup basil leaves fresh
• 1 pinch black pepper
• shrimp
• cherry tomatoes

Instructions

Using a spiralizer, cut uncooked zucchini to form noodles.

In a separate bowl, mix avocados, garlic cloves, olive oil, basil, and pepper in a small food processor to create “avocado sauce.”

Add avocado sauce to zucchini noodles.

Top with cooked shrimp and cherry tomatoes.

Chicken Lettuce Wraps

Ingredients

• 1 pound chicken cut into 1-inch pieces
• 1 onion diced
• 1 garlic clove minced
• 1 orange bell pepper diced
• 5-6 white mushrooms diced
• 3 stalks celery diced
• 3 carrots sliced
• 2 tsp rice vinegar
• 1 tbsp coconut aminos
• ground ginger to taste
• 1 tsp red pepper flakes crushed (optional)
• 1 pinch sea salt
• 1 pinch black pepper
• 2 tbsp coconut oil
• 1-2 heads romaine lettuce
• 1/2 cup beans
• or 1/2 cup rice cooked

Instructions

Heat coconut oil in large skillet over medium heat.

Add onion, celery, pepper, and garlic. Sauté for 2 to 3 minutes.

Add chicken. Sauté for 4 to 5 minutes until brown, stirring frequently.

Add bell pepper, mushrooms, and carrots. Sauté for 3 to 4 minutes, stirring frequently.

Add rice vinegar, coconut aminos, ground ginger, and crushed red pepper flakes. Stir to coat.

Season with sea salt and black pepper.

Sauté another 2 to 3 minutes or until the chicken is cooked through.

Transfer to a serving platter with lettuce.

Spoon 2 tablespoons of chicken mixture into a lettuce leaf, fold over, and enjoy! Serve with beans or cooked rice.

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