October 22, 2026
Easy Pumpkin Spiced Cake
A simple, dairy-free pumpkin cake with warm cinnamon, coconut sugar, and a tender crumb—an easy fall snack made for sharing.
1 hour8 servings166 kcal
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Weekly
recipes.
Simple, balanced meals for busy weeks—with clear directions and estimated nutrition per serving.
From the TBS kitchen
Cook something
that works.
Week of October 12
BLT Chicken Salad
A high-protein chicken salad with massaged kale, crisp bacon, cherry tomatoes, red onion, and a creamy Greek-yogurt ranch dressing.
20 minutes4 servings385 kcal
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Week of October 5
Salmon & Herb-Roasted Vegetables
Tender roasted salmon with cherry tomatoes, peppers, red onion, Kalamata olives, garlic, oregano, and fresh parsley.
20 minutes2 servings404 kcal
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Week of September 28
Egg & Sausage Breakfast Bake
A hearty, high-protein breakfast casserole with chicken sausage, potatoes, peppers, eggs, and a light cheddar topping.
1 hour 5 minutes6 servings341 kcal
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Week of September 21
Quick Southwest Chicken Salad
A quick, high-protein chicken salad with black beans, sweet corn, peppers, and a creamy lime-sriracha yogurt dressing.
15 minutes4 servings321 kcal
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Week of September 14
Protein Cottage Cheese Pancakes
Light, fluffy cottage cheese pancakes with 12 grams of protein per serving, finished with Greek yogurt, honey, and berries.
20 minutes4 servings146 kcal
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Week of September 7
Gluten-Free Tropical Granola
A crunchy, grain-free tropical granola with almonds, cashews, coconut, sunflower seeds, pineapple, and naturally sweet dates.
2 hours 20 minutes20 servings277 kcal
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Week of September 1
The Best Turkey Meatloaf
A lean, tender turkey meatloaf with sautéed onion, oregano, and a savory ketchup-Worcestershire glaze.
60 minutes4 servings332 kcal
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Week of August 24
Jerk Chicken Coconut Cauliflower Rice
Caramelized jerk-spiced chicken served over creamy coconut cauliflower rice with fresh coriander and lime.
30 minutes4 servings369 kcal
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Week of August 17
Spinach & Feta Stuffed Chicken
Golden chicken breasts filled with creamy spinach, feta, ricotta, green onions, garlic, and dill for a high-protein, low-carb dinner.
40 minutes4 servings278 kcal
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Week of August 10
Sheet-Pan Lemon Garlic Chicken & Vegetables
A balanced, family-friendly dinner with golden chicken, roasted potatoes, broccoli, and peppers—and only one pan to clean.
35 minutes4 servings390 kcal
View full recipe ↗Nutrition built around you
Need more than
a recipe?
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