Soaking up sweater weather and soup season! Our Creamy Chickpea Soup is the perfect dinner side to warm up on those cooler days. Simple ingredients blend into a rich and savory bowl full of comfort. 5ish minutes to prep and budget friendly. Add this soup to your weekly fall menu!Chef Trick: To brighten this soup, stir in 2 tablespoons of lemon juice to finish.
5cupschickpeascanned, drained and rinsed (~3, 15 oz. cans)
4cupsvegetable brothlow sodium (more to thin)
salt and pepper To Taste
Method
Prep
Mince garlic cloves. Chop onion and rosemary.
Make
In a soup pot over medium heat, add olive oil and then onion. Sauté the onion in olive oil until soft. Add the garlic, rosemary, and crushed red pepper flakes and cook until fragrant, about 1 minute.
Add the chickpeas and vegetable broth – bring to a boil and reduce heat to simmer.
Simmer for 30 minutes. Transfer the soup to a blender and blend until smooth. Be careful when puréeing hot soup as steam can force lid of the blender. Place a kitchen towel over top and hold down the lid while processing to be extra safe.
Bring to room temperature before storing it. You may need to add additional vegetable broth when rewarming as the soup will thicken once refrigerated.
Notes
Nutrition Facts: Calories per serving 280 | Total Fat 10.2g | Saturated Fat 1.0g | Trans Fat 0.0g Cholesterol 0mg | Sodium 98mg | Total Carbohydrates 38g | Dietary Fiber 11g |Total Sugars 5g | Protein 11g | Vitamin D 0mcg | Calcium 95mg | Iron 3mg | Potassium 501mg
Pro Tip – Give it a Protein Boost to Make it a Meal
This cozy soup starts you off with about 11g of protein per serving, but if you’re active, building strength, or aiming to stay full and energized, aim for 20g+ of protein per meal.
Try one (or mix and match) of these add-ins to boost your bowl:
Crumbled feta cheese – ¼ cup adds ~5g protein
Mini mozzarella balls – 4–5 balls add ~6g protein
Poached egg – 1 egg adds ~6g protein
White beans or lentils – ½ cup adds ~8–9g protein
Grated Parmesan – 2 tablespoons add ~4g protein
Crispy tofu squares – ½ cup adds ~10g protein
Shredded chicken – 3 ounces adds ~20g protein
Toasted pumpkin seeds – 3 tablespoons add ~5g protein
It’s a laid back weekend morning, family’s in their pj’s and everyone’s hungry. Our Lemon Cottage Cheese Pancake Rolls with Berries recipe is made for that morning! Made with eggs, oats, cottage cheese and berries, this recipe is filling, fun and of course healthy. Gather the family in the kitchen and make this breakfast together!
Add cottage cheese, eggs, vanilla, baking powder, and oats to a blender.
Process until creamy. Let the mixture sit for 10 minutes for the oats to soften.
Add blueberries, maple syrup, and lemon juice to a saucepan and simmer over medium heat, stirring frequently, until the berries break down – about 5 minutes.
Lightly spray the griddle or pan with spray oil and, using an ice cream scoop or two spoons to transfer batter, cook pancakes for about 4-5 minutes on each side.
Remove to plates and top with warm berry mixture.
Video
Notes
Nutrition Facts Per Serving: Calories 402 Total Fat 12.5g Saturated Fat 5.1gTrans Fat 0.0g Cholesterol 209mg Sodium 1378mg Total Carbohydrates 48g Dietary Fiber 6g Total Sugars 18g Protein 26g Vitamin D 1mcg Calcium 178mg Iron 3mg Potassium 291mg
When the weather cools down, there’s nothing better than coming home to a warm, hearty meal that’s already done. This Slow Cooker Beef Stew is comfort food done the Well Balanced way — nourishing, flavorful, and full of wholesome ingredients.The secret to making it taste like it simmered all day on the stove? Don’t skip the sauté! Browning the beef and aromatics first adds that deep, savory flavor that makes every bite satisfying.
2potatoes (e.g., russet or Yukon Gold)chopped into even pieces
5cupsbeef brothlow-sodium
2bay leaves
Method
Prep
Cube beef.
Chop carrots, celery, and onion. Mince garlic.
Chop rosemary and parsley.
Set slow cooker to “Sauté” setting.
Make
Add 1 tablespoon of oil to the slow cooker and sauté beef until brown on all sides. Remove and set aside.
Add remaining avocado oil to slow cooker and sauté onion, garlic, and rosemary until fragrant. If you don’t have a sauté setting on your slow cooker you can sauté the beef and vegetables stovetop separately and add. Sautéeing adds a deeper flavor to the stew.
Add carrots, celery, and pototoes and stir to coat.
Return beef and juices to slow cooker. Add broth and bay leaves.
Set slow cooker on high for 4 hours or low for 6-8 hours. You want to cook the stew until the beef is tender.
Remove bay leaves.
For a thicker stew, remove some of the vegetables with broth and purée then add them back to the pot.
Serve topped with fresh parsley.
Notes
Optional swaps: in place of yukon potatoes, you can use butternnut squash or sweet potatoes.Nutrition Facts Calories per serving 496 Amount/serving % Daily Value* Total Fat 17.7g 27% Saturated Fat 5.2g 25% Trans Fat 0.5g Cholesterol 145mg 48% Sodium 742mg 32% Amount/serving % Daily Value* Total Carbohydrates 30g 10% Dietary Fiber 5g 21% Total Sugars 9gProtein 56g
Back-to-school season is here, and for many busy families, mealtime can feel like a daily hurdle. Between homework, activities, and work schedules, it’s easy to get overwhelmed figuring out what to cook — let alone what to pack for lunch the next day. But what if your dinners could do double duty and make your lunch prep easier?
Welcome to the “Dinner to Lunchbox” approach. A simple, time-saving strategy that turns your wholesome dinners into delicious, nutritious lunches your family will actually want to eat. Let’s dive into why this approach is a game-changer and share easy dinner recipes that transform effortlessly into healthy back-to-school lunches.
Why Turn Dinner into Lunch?
Using dinner leftovers for lunch isn’t just about saving time (though that’s a big win). It also supports healthy eating, reduces food waste, and saves you money.
Here’s why Dinner to Lunchbox works:
Time-saving: Cooking once for two meals cuts your kitchen time in half.
Nutritionally balanced: Thoughtfully planned dinners ensure your lunches pack the right protein, fiber, and veggies.
Cost-efficient: Using leftovers wisely means less food tossed and more money saved.
Stress-reducing: Having ready-to-go meals makes hectic mornings smoother.
Back-to-School Dinner Recipes That Double as Lunchbox Favorites
Here are some family-friendly dinner ideas designed with tomorrow’s lunchbox in mind. Each recipe is easy to customize, packed with nutrients, and versatile enough to keep your meals interesting.
Roast Chicken with Broccoli and Potatoes
Roast a whole chicken with tender broccoli and crispy potatoes for dinner.
Lunchbox remix:
Shred leftover chicken and mix with Greek yogurt, a bit of mustard, celery, and herbs for a creamy chicken salad wrap.
Or toss shredded chicken with quinoa, chopped bell peppers, tomatoes, and spinach for a vibrant chicken and veggie bowl.
Sheet Pan Stir Fry
Sheet pan dinners are a lifesaver. Roast tofu, chicken, pork, or beef with your favorite veggies for a balanced meal. Get the recipe here.
Lunchbox remix:
Wrap your protein and veggies in a tortilla with fresh spinach and a drizzle of your favorite sauce.
Or serve the protein and roasted veggies over brown rice topped with sesame seeds and soy sauce for an easy grain bowl.
Halve a few bell peppers and steam them in the microwave. Fill the bell pepper halves with your Bolognese sauce and top with cheese for a delicious lunch.
Or spread the sauce on flatbread, add cheese, and bake until bubbly for a quick Bolognese flatbread.
Avocado Lime Salmon
Pan-seared salmon with a bright avocado lime topping makes a flavorful dinner. Get the recipe here.
Lunchbox remix:
Flake leftover salmon into tacos with avocado topping, lettuce, and cheese.
Toss salmon with greens, tomatoes, cucumber, and olive oil for a fresh salmon and avocado salad.
Quick and Easy Lunchbox Tips for Busy Families
You don’t need to reinvent the wheel each day. Here are some smart tips to make lunch packing a breeze during the busy school season:
Plan ahead: Design dinners that easily turn into lunches to cook once and eat twice.
Batch prep basics: Cook grains, roast veggies, or prep proteins in larger quantities.
Use versatile ingredients: Ingredients like chicken, tofu, and salmon work well in wraps, bowls, and salads.
Get the family involved: Let kids pick one dinner and lunch combo each week because they’re more likely to eat what they helped create.
Pack smart: Use containers with compartments or small reusable containers for sauces and toppings.
The Takeaway: Simplify Meals Without Sacrificing Nutrition
Meal planning with a Dinner to Lunchbox mindset simplifies your routine, reduces mealtime stress, and keeps your family fueled with nourishing food. It’s a practical strategy that helps you maximize your time and budget while delivering variety and balance.
Want more ideas tailored just for you? Book a Clarity Call with us to create a personalized plan that fits your family’s needs and lifestyle. Let’s make healthy eating easy, enjoyable, and totally doable this school year.
This is fresh, zesty, and ready in under 20 minutes. Tender, perfectly seasoned salmon bakes while you toss together a bright topping of creamy avocado, crisp red onion, fresh cilantro, and a squeeze of lime.The result? A simple, heart-healthy meal packed with protein, healthy fats, and bold flavor. No fuss, no fancy steps, just real-food goodness.
This is a hearty, plant-powered twist on a classic. This recipe layers earthy porcini mushrooms, fresh veggies, and lentils for satisfying combo of protein and fiber. Roasted on a single pan for easy cleanup, it’s rich in flavor thanks to garlic, tomato paste, and a splash of soy sauce.Serve it over spaghetti squash or protein pasta for a balanced, veggie-forward meal that makes leftovers easy.
Cover porcini mushrooms with 1 cup of very hot water and steep for at least 15 minutes. Drain and reserve broth.
Prepare vegetables according to directions.
Pulse vegetables one at a time in your food processor until finely chopped. Add to a large mixing bowl.
Stir in pressed garlic and canned tomatoes.
Whisk together olive oil, tomato paste, soy sauce, and reserved mushroom broth. Pour over vegetables and toss to coat.
Spread vegetables in a parchment-lined roasting pan with sides and place in oven and roast, stirring once, for 30-40 minutes.
Stir in lentils and as much vegetable broth as needed to achieve the desired consistency.
Remove from oven and let cool before storing in a glass dish with lid. The sauce can be stored for up to 4 days in the refrigerator.
Serve sauce over spaghetti squash, cauliflower rice, zucchini noodles, or another base of choice.
Video
Notes
Macro Breakdown (per serving): ✅ Calories: 358 ✅ Protein: 12g ✅ Carbohydrates: 48g (including 14g fiber, 15g natural sugars) ✅ Fat: 14.4g (only 2g saturated)This meal is high in fiber and plant-based protein, making it a filling, balanced option that supports blood sugar balance and keeps you satisfied longer.Protein goals? Serve this with 1/2 cup of Protein+ pasta by Barilla for 10 more grams of protein.
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