Beginner friendly recipes to try with coaching

Here are 5 simple, satisfying, and weight-loss-friendly recipes tailored for beginners in their first month of resetting habits. These meals align with your Step 1 and Step 2 principles: low in added sugar, balanced, hydrating, and easy to prepare.

🥑 1. One-Pan Lemon Garlic Salmon with Veggies

Great for Dinner | Protein + Fiber + Healthy Fat

Ingredients:

• 1 salmon filet

• 1 zucchini, sliced

• 1 bell pepper, chopped

• 1 tbsp olive oil

• Juice of ½ lemon

• 1 garlic clove, minced

• Sea salt & black pepper

Instructions:

1. Preheat oven to 400°F (200°C).

2. Place salmon and veggies on a sheet pan. Drizzle with olive oil, lemon juice, garlic, salt, and pepper.

3. Bake for 15–18 minutes until salmon is cooked and veggies are tender.

Portion Tip: 1 palm of salmon + 2 fists of veggies

🍳 2. Spinach Egg Muffins (Make-Ahead Breakfast)

Great for Breakfast or On-the-Go

Ingredients (makes 6):

• 4 eggs

• 1 cup spinach, chopped

• ¼ cup diced red onion or bell pepper

• 1 tbsp feta or dairy-free cheese (optional)

• Salt & pepper to taste

Instructions:

1. Preheat oven to 375°F (190°C).

2. Whisk eggs in a bowl, then fold in veggies and seasoning.

3. Pour into a muffin tin (lightly greased).

4. Bake for 18–20 minutes.

Serving: 2 muffins + ½ avocado or berries on the side.

🥗 3. Quick Chicken Avocado Salad

Great for Lunch | No-Cook Option

Ingredients:

• 1 cooked chicken breast (grilled or rotisserie)

• ½ avocado, cubed

• 2 cups mixed greens

• 5 cherry tomatoes, halved

• 1 tbsp olive oil + lemon juice or balsamic vinegar

• Sea salt, cracked pepper

Instructions:

1. Toss all ingredients in a large bowl.

2. Add olive oil and dressing. Serve immediately.

Optional Add-On: Add 1 boiled egg for extra protein.

🍲 4. Zucchini Noodle Bowl with Ground Turkey

Great for Dinner | Low-Carb, High Flavor

Ingredients:

• 1 zucchini, spiralized

• ½ lb lean ground turkey

• 1 tbsp coconut aminos or low-sodium soy sauce

• 1 tsp sesame oil

• 1 garlic clove, minced

• Chili flakes or ginger (optional)

Instructions:

1. Sauté turkey with garlic and seasoning until cooked.

2. Add spiralized zucchini for the last 2–3 minutes of cooking.

3. Drizzle with coconut aminos and sesame oil.

Top With: Sliced green onions or sesame seeds.

🥣 5. Protein-Powered Chia Pudding

Great for Snack or Light Breakfast

Ingredients:

• 3 tbsp chia seeds

• 1 cup unsweetened almond or oat milk

• ½ banana, mashed

• ¼ tsp cinnamon

• Optional: protein powder (½ scoop vanilla)

Instructions:

1. Mix all ingredients in a jar or bowl.

2. Stir well and refrigerate overnight (or at least 4 hours).

3. Top with berries or a few crushed walnuts before serving.

Macros: High in fiber + healthy fats, and filling for hours.