Yum creation

I created this eBook to help you simplify your health journey — no fad diets, no pressure, just real-life wellness tips that work. 🥗💚

Canned Tuna Rice Bowl
Serves 1

Macros per serving (approximate):
Calories: 420 kcal
Carbs: 40 g
Protein: 30 g
Fat: 15 g
Fiber: 3 g

Ingredients:
1/2 cup cooked rice (white or brown)

1 can (5 oz) tuna in water, drained

1/4 avocado, sliced or diced

1/4 cup shredded carrots

1/4 cup cucumber, diced

1 tbsp soy sauce or tamari

1 tsp sesame oil

1 tsp rice vinegar (optional)

1 tsp sesame seeds (optional)

Optional: green onions or sriracha for garnish

Instructions:
Add cooked rice to a bowl.

Top with tuna, avocado, carrots, and cucumber.

Drizzle with soy sauce, sesame oil, and rice vinegar.

Sprinkle with sesame seeds and garnish as desired.

Serve immediately, warm or chilled.

Chickpea Grain Bowl with Feta & Tomatoes
Serves 2

Macros per serving (approximate):
Calories: 410 kcal
Carbs: 45 g
Protein: 15 g
Fat: 20 g
Fiber: 10 g

Ingredients:
1 cup cooked quinoa or brown rice

1 can (15 oz) chickpeas, drained and rinsed

1 cup cherry tomatoes, halved

1/2 cup diced cucumber

1/4 cup crumbled feta cheese

2 tbsp olive oil

1 tbsp lemon juice

1/2 tsp dried oregano

Salt and pepper to taste

Optional: fresh parsley for garnish

Instructions:
In a bowl, combine cooked grains, chickpeas, tomatoes, cucumber, and feta.

In a small bowl, whisk together olive oil, lemon juice, oregano, salt, and pepper.

Pour dressing over the bowl and toss to combine.

Garnish with parsley if desired. Serve immediately or chill for later.

Bean & Pasta Salad

Serves 4

Macros per serving (approximate):
Calories: 340 kcal
Carbs: 45 g
Protein: 13 g
Fat: 11 g
Fiber: 8 g

Ingredients:
2 cups cooked pasta (whole wheat or regular)

1 can (15 oz) mixed beans or chickpeas, drained and rinsed

1 cup cherry tomatoes, halved

1/2 cup cucumber, diced

1/4 cup red onion, finely chopped

2 tablespoons olive oil

1 tablespoon red wine vinegar or lemon juice

1 teaspoon Dijon mustard

1/2 teaspoon garlic powder

Salt and pepper to taste

Optional: 2 tablespoons chopped parsley or basil

Instructions:
In a large bowl, combine cooked pasta, beans, tomatoes, cucumber, and red onion.

In a small bowl, whisk together olive oil, vinegar or lemon juice, mustard, garlic powder, salt, and pepper.

Pour dressing over the salad and toss to coat.

Garnish with fresh herbs if desired.

Chill for 15–30 minutes before serving for best flavor.

Chocolate-Strawberry Baked Oats

Serves 1

Macros per serving (approximate):
Calories: 320 kcal
Carbs: 42 g
Protein: 10 g
Fat: 12 g
Fiber: 6 g

Ingredients:
1/2 cup rolled oats

1 tablespoon cocoa powder

1/2 teaspoon baking powder

Pinch of salt

1/2 ripe banana

1/2 cup milk (any kind)

1 tablespoon maple syrup or honey

1/4 teaspoon vanilla extract

1/4 cup diced strawberries

Optional: 1 tablespoon chocolate chips

Instructions:
Preheat oven to 350°F (175°C). Lightly grease a small ramekin or oven-safe dish.

In a blender or mixing bowl, combine oats, cocoa powder, baking powder, salt, banana, milk, sweetener, and vanilla. Blend or stir until smooth.

Fold in strawberries and chocolate chips, if using.

Pour batter into prepared dish.

Bake for 25–30 minutes, or until set and slightly puffed.

Let cool for a few minutes before serving warm.

Peach-Oatmeal Breakfast Bars

Makes 9 bars

Macros per bar (approximate):
Calories: 210 kcal
Carbs: 32 g
Protein: 4 g
Fat: 7 g
Fiber: 3 g

Ingredients:
2 cups old-fashioned rolled oats

1/2 cup whole wheat flour

1/4 cup brown sugar (or coconut sugar)

1/2 teaspoon cinnamon

1/4 teaspoon salt

1/4 cup melted coconut oil or butter

1/4 cup unsweetened applesauce

1 teaspoon vanilla extract

1 1/2 cups diced fresh or canned (drained) peaches

Optional: 1 tablespoon chia seeds or flaxseed meal

Instructions:
Preheat oven to 350°F (175°C). Line an 8x8-inch baking dish with parchment paper.

In a large bowl, mix oats, flour, sugar, cinnamon, salt, and chia/flaxseed if using.

Add melted coconut oil, applesauce, and vanilla. Mix until well combined.

Gently fold in the diced peaches.

Press the mixture evenly into the prepared baking dish.

Bake for 25–30 minutes, or until the top is golden and firm to the touch.

Let cool completely before slicing into bars.

Creamy Strawberry-Mango Chia Seed Smoothie

Serves 1

Macros per serving (approximate):
Calories: 285 kcal
Carbs: 42 g
Protein: 8 g
Fat: 10 g
Fiber: 9 g

Ingredients:
1/2 cup frozen strawberries

1/2 cup frozen mango chunks

1 tablespoon chia seeds

1/2 cup plain Greek yogurt (non-fat or 2%, your choice)

1 cup unsweetened almond milk

1 teaspoon honey or maple syrup (optional)

1/4 teaspoon vanilla extract (optional)

Instructions:
Add all ingredients to a blender: strawberries, mango, chia seeds, yogurt, almond milk, and optional sweetener and vanilla.

Blend on high until smooth and creamy.

Let sit for 2–3 minutes to allow chia seeds to slightly thicken the smoothie.

Pour into a glass and enjoy immediately.

20‑Minute Marry Me Chickpeas

Serves 4

Macros per serving (approximate): 385 kcal • 30 g carbs • 15 g protein • 26 g fat
tastingtothrive.com

Ingredients:
1 Tbsp olive oil

1 small yellow onion, diced

4 cloves garlic, minced

1 tsp dried oregano

½ tsp chili flakes (adjust to taste)

1 can (about 540 ml) chickpeas, drained and rinsed

½ cup (≈ 60 g) sundried tomatoes, sliced

1 can (400 ml) full‑fat coconut milk

3 Tbsp tomato paste

Salt and pepper to taste

1 cup baby spinach

14 g fresh basil, julienned

Instructions:
Prep aromatics: In a large pan over medium heat, warm the olive oil. Sauté the diced onion until translucent (~3–4 minutes).

Add the minced garlic, oregano, and chili flakes. Cook for another 1–2 minutes until fragrant.

Add the main ingredients: Stir in the chickpeas and sundried tomatoes. Pour in the coconut milk and tomato paste, then season with salt and pepper.

Bring the mixture to a simmer, then reduce heat to low. Let it cook for 10–15 minutes, stirring occasionally, until flavors meld and sauce thickens slightly.

Just before serving, stir in the fresh basil and spinach so the greens wilt lightly.

Serve hot—enjoy on its own, with naan, rice, or your favorite grain/base.

This flavor-packed chickpea dish rivals the viral “Marry Me Chicken” and comes together in just 20 minutes. Let me know if you want more recipe ideas with macros!

Leave a comment if you’d be interested in seeing those recipes!

Cheddar Bay Biscuit Chicken Cobbler

Ingredients:

2 cups cooked shredded chicken

1 cup frozen mixed vegetables

1 cup shredded cheddar cheese

1 (10.5 oz) can cream of chicken soup

1 1/2 cups chicken broth

1 (11.36 oz) box Red Lobster Cheddar Bay Biscuit mix (with seasoning packet)

1/2 cup butter, melted

3/4 cup milk

Instructions:

Preheat oven to 350°F (175°C). Lightly grease a 9x13-inch baking dish.

Spread shredded chicken evenly in the bottom of the dish.

Top with frozen vegetables and shredded cheddar cheese.

In a medium bowl, whisk together cream of chicken soup and chicken broth. Pour evenly over the chicken and vegetables—do not stir.

In another bowl, combine Cheddar Bay Biscuit mix (reserving the seasoning packet), milk, and melted butter to form a batter. Gently spread the batter over the casserole—do not stir.

Sprinkle the seasoning packet evenly over the top.

Bake uncovered for 45–50 minutes, or until golden and bubbly.

Let cool 5–10 minutes before serving.

TikTok Parmesan-Crusted Roasted Potatoes

Ingredients:

1.5 lbs baby potatoes, halved

1/2 cup grated Parmesan cheese

2 tablespoons olive oil

1 teaspoon garlic powder

1 teaspoon onion powder

1 teaspoon Italian seasoning

Salt and black pepper, to taste

Fresh parsley, chopped (optional, for garnish)

Instructions:

Preheat oven to 400°F (200°C).

In a small bowl, mix Parmesan, garlic powder, onion powder, Italian seasoning, salt, and pepper.

Pour olive oil into a parchment-lined baking dish or sheet pan.

Evenly sprinkle the Parmesan mixture over the oiled surface.

Press the cut side of each potato into the cheese mixture and place flat-side down.

Roast for 30–40 minutes or until potatoes are tender and the cheese is golden and crispy.

Let cool slightly, then carefully lift potatoes with a spatula to keep the crust intact.

Garnish with parsley, if desired. Serve warm.

Chicken Cobbler

Ingredients:

2 cups cooked shredded chicken

1 cup frozen mixed vegetables (peas, carrots, corn, green beans)

1 cup shredded cheddar cheese

1/2 cup (1 stick) butter, melted

1 cup all-purpose flour

1 cup milk

1 tablespoon baking powder

1 teaspoon garlic powder

1 teaspoon onion powder

Salt and pepper to taste

1 (10.5 oz) can cream of chicken soup

1 1/2 cups chicken broth

Instructions:

Preheat oven to 350°F (175°C). Grease a 9x13-inch baking dish.

Spread shredded chicken evenly in the bottom of the dish.

Top with frozen vegetables and then sprinkle shredded cheese on top.

In a bowl, mix together flour, milk, baking powder, garlic powder, onion powder, salt, and pepper to form a batter. Pour evenly over the chicken mixture—do not stir.

In another bowl, whisk together the cream of chicken soup and chicken broth. Slowly pour over the batter—again, do not stir.

Drizzle melted butter over the top.

Bake uncovered for 45–50 minutes, or until golden and bubbly.

Let rest 5–10 minutes before serving.