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.