Make Ahead Turkey and Veggie Egg Bake: A High Protein Breakfast from the Purifi Kitchen

Busy mornings call for a breakfast that's already made. This egg bake is the kind you make once and lean on all week. It's built on whole foods: lean turkey, eggs, cottage cheese and a good amount of vegetables, with about 38 grams of protein per square. Slice it cold, warm it for a minute, and you're out the door.

Ingredients

• 1 lb lean ground turkey (93% lean)

• 1 small yellow onion, diced

• 1 red bell pepper, diced

• 3 cups baby spinach

• 12 large eggs

• 1 cup liquid egg whites

• 1 cup low fat cottage cheese

• 1 teaspoon garlic powder

• 1 teaspoon smoked paprika

• 1/2 teaspoon salt

• 1/2 teaspoon black pepper

• 1 cup cherry tomatoes, halved

• 1/2 cup shredded sharp cheddar

• Olive oil or cooking spray for the pan

Directions

1. Heat the oven to 375°F and grease a 9 by 13 inch baking dish.

2. Brown the turkey in a large skillet over medium heat for 6 to 8 minutes, breaking it up as it cooks. Add the onion and red pepper and cook 4 to 5 minutes more, until soft.

3. Stir in the spinach and cook about 1 minute, just until wilted. Spread the mixture evenly in the baking dish.

4. In a large bowl, whisk the eggs, egg whites, cottage cheese, garlic powder, smoked paprika, salt and pepper until well combined.

5. Pour the egg mixture over the turkey and vegetables. Scatter the cherry tomatoes and cheddar on top.

6. Bake 35 to 40 minutes, until the center is set and no longer jiggles and the top is lightly golden.

7. Let it rest 10 minutes, then cut into 6 squares. Store in the fridge up to 4 days and reheat about 1 minute in the microwave.

Nutrition at a Glance

Approximate values per serving. Makes 6 servings.

• Protein: about 38 g

• Calories: about 370

• Vegetables: onion, red pepper, spinach and tomatoes in every square

Why We Love It

It turns one hour on a Friday into six ready breakfasts, and it holds up whether you eat it before an early workout, after a morning walk or at your desk. The protein comes from simple whole foods, and the vegetables are baked right in. Find more recipes and nutrition ideas on our weight loss and nutrition page.

Nutrition values are approximate. This recipe is for general information and is not medical advice. If you are on a GLP-1 medication or have dietary restrictions, talk with your provider about what is right for you.

Written and reviewed by Johnathon Nolen, and Dr. Jeremy Nelson.

High Protein White Chicken Chili: A Cozy Fall Dinner from the Purifi Kitchen

When the evenings turn cool, this is the pot we put on the stove. White chicken chili is lighter than a classic beef chili but just as filling, thanks to plenty of chicken breast and two cans of white beans. A scoop of Greek yogurt at the end makes it creamy without heavy cream, and a couple of handfuls of spinach wilt right in. Make it on a Sunday afternoon and dinner is ready whenever everyone gets home. It also reheats well for lunches all week.

Ingredients

Makes 6 servings

• 1 tablespoon olive oil

• 1 medium yellow onion, diced

• 1 poblano pepper (or green bell pepper), diced

• 3 cloves garlic, minced

• 1 1/2 teaspoons ground cumin

• 1 teaspoon dried oregano

• 1/2 teaspoon salt, plus more to taste

• 1/4 teaspoon black pepper

• 2 pounds boneless, skinless chicken breast

• 4 cups low sodium chicken broth

• 1 can (4 ounces) diced green chiles

• 2 cans (15 ounces each) cannellini or great northern beans, drained and rinsed

• 2 cups fresh baby spinach

• 1 cup plain nonfat Greek yogurt

• Juice of 1 lime

• To serve: chopped cilantro, sliced avocado, sliced green onion

Directions

1. Heat the olive oil in a large pot over medium heat. Add the onion and poblano and cook for 5 to 6 minutes, until softened.

2. Stir in the garlic, cumin, oregano, salt and pepper and cook for 1 minute, until fragrant.

3. Add the broth, green chiles and whole chicken breasts. Bring to a boil, then reduce to a simmer, cover and cook for 20 to 25 minutes, until the chicken reaches 165°F.

4. Move the chicken to a cutting board and shred it with two forks.

5. Mash about 1 cup of the beans with a fork. Add the mashed and whole beans and the shredded chicken back to the pot and simmer for 5 minutes to thicken.

6. Turn off the heat. Stir in the spinach until it wilts. Put the Greek yogurt in a bowl, stir in a ladle of the hot broth to warm it, then stir the mixture into the pot along with the lime juice. Taste and add salt if needed.

7. Serve topped with cilantro, avocado and green onion. Leftovers keep in the refrigerator for up to 4 days.

Nutrition at a Glance

Approximate values per serving (1 of 6, toppings not included): about 45 grams of protein, 5 grams of fiber, and 350 calories.

Why We Love It

It's a whole food, protein forward dinner that feeds a family, and it comes together in one pot in about 40 minutes. The beans and spinach bring fiber and vegetables, and the leftovers make an easy high protein lunch. For more recipes and nutrition ideas, visit our nutrition page at purifiiv.com/weight-loss-nutrition.

Nutrition values are approximate. This recipe is for general information and is not medical advice. If you are on a GLP-1 medication or have dietary restrictions, talk with your provider about what is right for you.

Written and reviewed by Johnathon Nolen, and Dr. Jeremy Nelson.

Pumpkin Protein Overnight Oats: A High Protein Breakfast from the Purifi Kitchen

This is the breakfast we make on Sunday night so the whole week is covered. It takes about five minutes to stir together, it tastes like fall, and the Greek yogurt and milk bring real protein to a bowl of oats. Pumpkin and chia add fiber, and a few pecans on top give it crunch. Make four jars at once and grab one on your way out the door.

Ingredients

Makes 1 jar (multiply by 4 for the week)

• 1/2 cup old fashioned rolled oats

• 3/4 cup plain nonfat Greek yogurt

• 1/2 cup milk (dairy or unsweetened soy)

• 1/3 cup canned pumpkin puree (plain pumpkin, not pie filling)

• 1 tablespoon chia seeds

• 1 teaspoon maple syrup

• 1/2 teaspoon pumpkin pie spice

• Pinch of salt

• 1 tablespoon chopped pecans, for topping

Directions

1. In a jar or container with a lid, stir together the oats, Greek yogurt, milk, pumpkin, chia seeds, maple syrup, pumpkin pie spice and salt until smooth.

2. Cover and refrigerate for at least 6 hours, or overnight.

3. In the morning, give it a stir and add a splash of milk if it's thicker than you like.

4. Top with the chopped pecans and eat cold, or warm it for 60 to 90 seconds in the microwave.

5. Jars keep in the fridge for up to 4 days. Add the pecans the day you eat it so they stay crunchy.

Nutrition at a Glance

Approximate, per jar: about 29 g protein, 10 g fiber and 450 calories. Values will vary with the exact ingredients you use, especially the yogurt and milk.

Why We Love It

It's an easy way to start the day with protein and fiber instead of a pastry, and it's built entirely from simple, whole ingredients. It's also flexible: swap the pecans for walnuts or pumpkin seeds, or use mashed sweet potato in place of the pumpkin. Find more recipes and nutrition resources at https://purifiiv.com/weight-loss-nutrition.

Nutrition values are approximate. This recipe is for general information and is not medical advice. If you are on a GLP-1 medication or have dietary restrictions, talk with your provider about what is right for you.

Written and reviewed by Johnathon Nolen, and Dr. Jeremy Nelson.

Turkey, Sweet Potato and Kale Skillet: A High Protein Dinner from the Purifi Kitchen

This is the dinner we make when the Suwanee Farmers Market bag comes home full. One pan, about 30 minutes, and almost everything in it is in season in Georgia right now. Lean ground turkey brings the protein, sweet potatoes and kale bring fiber and color, and a red pepper adds a good dose of vitamin C. It reheats well, so it doubles as tomorrow's lunch.

Ingredients

Serves 4

1 tablespoon olive oil

2 medium sweet potatoes (about 1 pound), peeled and cut into 1/2 inch cubes

1 medium yellow onion, diced

1 and 1/2 pounds 93% lean ground turkey

3 cloves garlic, minced

1 teaspoon smoked paprika

1 teaspoon ground cumin

1/2 teaspoon salt

1/4 teaspoon black pepper

1 red bell pepper, diced

1/3 cup low sodium chicken broth or water

1 bunch kale, stems removed and leaves chopped (about 4 packed cups)

Juice of half a lemon

Optional: 1/4 cup crumbled feta

Directions

1. Heat the olive oil in a large skillet over medium high heat. Add the sweet potatoes and cook for 8 to 10 minutes, stirring now and then, until they start to brown at the edges.

2. Push the sweet potatoes to the side, add the onion and cook for 3 minutes. Add the turkey, break it up with a spoon, and cook for 6 to 8 minutes until no pink remains (165°F).

3. Stir in the garlic, smoked paprika, cumin, salt and pepper and cook for 1 minute.

4. Add the red pepper and broth, cover, and cook for about 5 minutes, until the sweet potatoes are fork tender.

5. Add the kale a handful at a time and stir for 2 to 3 minutes until it wilts. Finish with the lemon juice and the feta if you're using it.

Nutrition at a Glance

Approximate, per serving (4 servings): about 33 g protein, 5 g fiber and 420 calories. Values will vary with the exact ingredients you use.

Why We Love It

It checks every box we look for in an everyday meal: a solid serving of protein, plenty of vegetables, and whole ingredients you can buy in one Saturday morning stop. It's also flexible. Swap the turkey for chicken or white beans, or the kale for collards or spinach. Find more recipes and nutrition resources at https://purifiiv.com/weight-loss-nutrition.

Nutrition values are approximate. This recipe is for general information and is not medical advice. If you are on a GLP-1 medication or have dietary restrictions, talk with your provider about what is right for you.

Written and reviewed by Johnathon Nolen, and Dr. Jeremy Nelson.

Greek Yogurt Chicken Salad Lettuce Wraps: A High Protein Lunch from the Purifi Kitchen

When you are eating less, every meal needs to pull its weight. This chicken salad swaps mayo for Greek yogurt, so it is packed with protein, and it comes together in about 15 minutes with leftover or rotisserie chicken. Wrap it in crisp lettuce, and you have a filling lunch that keeps well for meal prep.

Ingredients

• 1 pound cooked chicken breast, chopped (about 3 cups)

• 3/4 cup plain nonfat Greek yogurt

• 1 tablespoon Dijon mustard

• 1 tablespoon lemon juice

• 2 celery stalks, diced

• 1/2 cup red grapes, halved

• 1/4 cup chopped walnuts or almonds

• 2 tablespoons chopped fresh dill or parsley

• Salt and black pepper to taste

• 1 head butter lettuce or romaine, leaves separated

Directions

1. In a large bowl, stir together the Greek yogurt, Dijon mustard, and lemon juice.

2. Add the chicken, celery, grapes, nuts, and herbs. Stir until everything is coated.

3. Season with salt and pepper. Chill for 10 minutes if you have time.

4. Spoon into lettuce leaves and serve. Store leftovers in a sealed container in the fridge for up to 3 days.

Nutrition at a Glance

Makes 4 servings. Each serving has roughly 40 grams of protein and about 300 calories, depending on the chicken and nuts you use. These are approximate values.

Why We Love It

Protein at every meal is one of the simplest habits for anyone working on weight loss, especially on a GLP-1 when appetite is small. This one also brings crunch, fiber from the vegetables, and healthy fats from the nuts. For more tips on protein, whole foods, and strength training, visit our Weight Loss Nutrition and Exercise page. Come see us!

Nutrition values are approximate. This recipe is for general information and is not medical advice. If you are on a GLP-1 medication or have dietary restrictions, talk with your provider about what is right for you.

Written and reviewed by Johnathon Nolen, and Dr. Jeremy Nelson.