Egg White Caprese Omelette


1cup Egg Whites or the whites from 4 large eggs

.5cup Arugula 

.25cup Diced Tomatoes 

1/2 tbsp basil (if using fresh chop)

2tbsp Shredded Mozzarella or non-dairy shredded cheese


Spray small pan with non stick spray.  Add egg whites and cook on low to medium heat.

Cook egg whites until you can flip the whole thing easily with a spatula.

Once you have flipped the egg whites, add the arugula, diced tomatoes, and basil.  One the egg whites have fully cooked fold the eggs into half folding everything inside the omelette.

Move to a serving plate and top with mozzarella. 


Banana with Almond Butter


1 Medium Banana

2tbsp Almond Butter


Cucumber Hummus Pita


1 Whole Grain Pita, Halved and Toasted 

.5 cup diced tomatoes 

2tbsp Hummus

4oz Boneless Skinless Chicken Breast, cut into strips, or 4oz Seitan 

1cup Cucumber, sliced

.25 Acocado, sliced


Cook chicken until done and no longer pink, cook seitan according to directions

Spread hummus in each pita pocket and stuff with remaining ingredients.


Pepper & Hummus


1Medium Pepper or 4mini Peppers

2tbsp Hummus


Slow Cooker Stuffed Pepper Soup


1lb Lean Ground Turkey or Meatless Grounds

3/4tsp salt

1cup Chopped Onion

2/3cup Chopped Green Bell Pepper

2/3cup Chopped Red Bell Pepper

3 Garlic Cloves, Minsed 

3cups Reduced-Sodium Chicken Broth or Vegetable Broth

2 (14.5oz) cans Petite Diced Tomatoes 

1 3/4 cups canned Tomato Sauce

1tsp Dried Marjoram

3cups cooked Brown Rice



Cook ground turkey until done and no longer pink or meatless grounds according to directions

Cook rice according to package

Put all ingredients into a slow cooker and set on low for 6-8hrs or high for 2-4hrs

**Enjoy 2cups now and save the remainder for Tuesday and Wednesday**

Follow us

​© 2019 by NPTC. Proudly created with