Recipe Bank
Welcome to your jumpstart recipe bank! All the meals you’ll see here were designed by Calibrate Food Expert and bestselling author Stephanie Middleberg, MS, RD, CDN not just for our Metabolic Jumpstart, but also to be simple to make, easy to adjust, and delicious to eat in everyday life. We’ve organized the recipes by “breakfast,” “lunch,” “dinner,” and “side,” and next to each we’ve signaled whether it’s gluten-free (GF), dairy-free (DF), or vegan (V). For suggestions on specific brands for ingredients, our general Calibrate Shopping List is right here.
In addition to what you see on this list, we encourage you to read through our Metabolic Jumpstart Meal Plan, which includes recipes we particularly love—both in general and for this jumpstart—and to also take a look at our list of Metabolic Jumpstart Smoothies.
All our meals were created with the idea that you’ll also be snacking when you’re hungry, and for that you can lean on our Healthy Snack List, which includes snack suggestions as well as simple-to-assemble options. Aim for ~2 snacks per day. Also, when you’re not at home, you can always lean on our Metabolic Jumpstart Dining Out Guide, and you’ll find some more general strategies in our Dining Out Guide.
Swap Guidelines:
- All of these recipes are all extremely forgiving and flexible, so feel free to make substitutions.
- While each of the recommended oils has its own flavor, if you don’t want to invest in all of them, a good olive oil will do. Coconut oil is a nice bet for sweeter foods, so if you choose two oils only, make this your second. And if you don’t want to invest in one of the cooking sprays, you can always drizzle the pan with the oil you have.
- The same substitution rule is true for vinegar. A high quality white white wine vinegar can stand in for the more elaborate suggestions here (if you want to get really creative with what you do have, we love this list).
- You can always substitute dried spices for fresh (the typical rule of thumb is 1 tsp dry for 1 Tbsp fresh), and if you’re missing something completely, you can add a small extra pinch of each of the others.
- Soy sauce can easily be substituted for coconut aminos or tamari.
- For chiles, seeds, and nuts, whatever you have on hand will always be fine. For seeds and nuts, try to make a substitution versus just removing so you still get the protein, fiber, and healthy fat.
- Proteins and produce can always be swapped. If you don’t like something, replace it with something you do (just account for cooking time: the denser the food, the longer it will take). The main idea is that you’re getting the same amount of protein, fiber (as produce), and fat, total.
Breakfast Recipes
Sweet Potato Toast GF DF V
1 small sweet potato
1 teaspoon coconut oil
Slice 1 small, raw sweet potato lengthwise into ¼-inch wide slices. Toast by heating a frying pan over medium heat with coconut oil and “toasting” each side of sweet potato for about 3-4 minutes, until golden brown. Alternatively, place “toasts” in your toaster and cook until slightly soft and golden brown. Top with yogurt, mashed avocado, or anything else on the less-savory side that you’d normally have on bread.
Simple Cheddar & Broccoli Omelet GF
Makes 1 serving
2 eggs
1 teaspoon oil of choice or cooking spray
1-2 slices cheddar cheese
½ cup broccoli florets (chopped into small pieces)
Scramble eggs and set aside. Heat a small frying pan over medium heat and coat with oil or a quick spray. Pour eggs into pan and let cook about 1-2 minutes. Loosen edges with a rubber spatula. Once eggs are mostly cooked, add cheddar cheese and broccoli. Use the rubber spatula to flip one half of the omelet over the other half and cook over low heat until the cheese is melted.
Leek Asparagus Frittata GF DF
Makes 4 servings
2 tablespoons butter or olive oil (use olive oil for dairy-free)
1 cup chopped leeks (white and pale green parts only)
1 bunch asparagus, cut into 1-inch pieces
1 cup sliced shiitake mushrooms
Salt and pepper
8 large eggs
Preheat the oven to 400°F. Melt butter or heat oil in a large, oven-safe skillet over medium heat. Add leeks, asparagus, and mushrooms. Lightly sprinkle with salt and sauté until tender, approximately 8-10 minutes. In a medium bowl, beat the eggs and season with salt and pepper. Pour the beaten eggs over the vegetables, making sure the eggs are distributed evenly. Place the skillet in the oven to bake. Bake for 10 minutes, until the top is lightly golden.
Tofu Scramble GF DF V
Makes 2 servings
¼ teaspoon turmeric, cumin, and paprika
1 tablespoon water
Salt and pepper
Olive oil spray
1 scallion, finely diced
1 clove garlic, minced
½ package sprouted organic firm tofu, very well drained
1 tablespoon finely chopped parsley (optional)
Mix together spices, water, salt, and pepper. Mist a frying pan with olive oil and heat over medium heat. Once the olive oil starts to heat up, add scallions and garlic. Sauté for about 2 minutes. Crumble the tofu into the pan, breaking it into small pieces with your fingers. Add seasoning and water mixture to the pan, distributing it evenly over the tofu. Cook for about 3 minutes, or until the tofu is hot throughout. If desired, add parsley and continue to cook for about 2 minutes.
Lunch Recipes
Tuna Tahini Salad GF DF
Makes 1 serving
2-3 cups chopped mixed veggies or salad greens
1 tablespoon tahini
Juice of 1 lemon
¼ teaspoon garlic powder
1 can tuna, drained
Salt and pepper
Arrange the veggies on a plate. Whisk the tahini, lemon juice, and garlic powder in a medium bowl. Add tuna to the dressing mixture, and mix until it is well coated. Add salt and pepper, to taste. Serve the tuna on top of the mixed veggies and salad.
Hummus Collard Wrap GF DF V
Makes 1 serving
1 large collard green
2-4 tablespoons hummus
Assorted sliced raw veggies (peppers, sprouts, cucumbers, shredded carrots, etc.) and/or roasted veggies (onions, tomatoes, eggplant, etc.)
Lay the collard green leaf flat on a cutting board, and use a sharp knife to shave off the excess thick stem, while keeping the leaf whole. If this doesn't work, you can make two smaller wraps by cutting the stem completely out. Fill the center of the collard leaf with your favorite hummus and roasted and raw veggies. Roll up and enjoy!
Edamame Barley Bowl DF V
Makes 1 serving
Dressing:
2 tablespoons low-sodium soy sauce
1 tablespoon toasted sesame oil
½ tablespoon lemon juice
1 teaspoon ginger
Bowl:
¼ cup pearl or hulled cooked barley
¼ cup shelled organic edamame
1 cup baby arugula
½ cup red pepper
¼ cup shredded carrot
½ ripe avocado, thinly sliced
For the dressing: Whisk all ingredients in a bowl.
For the bowl: Top cooked barley with remaining ingredients and drizzle dressing on top.
Simple Chicken Salad GF DF
Makes 2 servings
¼ medium red onion, thinly sliced
2 medium stalks celery, chopped
⅓ cup thinly sliced roasted red pepper
½ cup slivered almonds
Handful of chopped herbs (parsley, basil, etc.)
3 ½ cups cooked chicken, shredded (from rotisserie chicken, or grilled breasts)
2 tablespoons vinegar of choice (red wine, white wine, or balsamic vinegar)
1 teaspoon Dijon mustard
¼ cup olive oil
Salt and pepper
Combine the onion, celery, red pepper, almonds, herbs, and chicken in a large bowl. In a separate small bowl, whisk together the vinegar and mustard. Continue to whisk while streaming in the olive oil slowly. Add salt and pepper, to taste. Add the vinaigrette to the chicken salad and toss to coat. Serve on top of greens, crackers, or toast.
Nicoise Salad GF DF
Makes 1 serving
Green beans or asparagus
¼ cup chickpeas
1 (3-ounce) can wild tuna
1 hard-boiled egg
½ cup spinach
¼ cup sliced cucumber
¼ cup sliced tomato
2 tablespoons olive oil
2 tablespoons vinegar
Lightly steam green beans or asparagus. Arrange on a plate with chickpeas, tuna, egg, spinach, sliced cucumber, and tomato. Dress with oil and vinegar.
Quinoa Salad GF DF V
Makes 4 servings
Salad:
1 English cucumber, diced
2 cups cooked quinoa (follow package or buy microwave quinoa), cooled
½ red onion, diced
Chopped basil
½ cup diced cherry tomatoes
½ cup feta cheese (optional; omit for dairy-free/vegan)
Vinaigrette:
¼ cup olive oil
2 tablespoons apple cider vinegar
1 tablespoon lemon juice
Salt and pepper
Combine all vinaigrette ingredients in a jar, put the lid on, then shake to combine. Combine salad ingredients, add vinaigrette, and toss to combine.
Canned Artichoke and Tuna Salad GF DF
Makes 2 servings
1 (6-ounce) can tuna or salmon, drained and flaked
½ cup canned artichoke hearts, drained
¼ cup chopped and pitted olives
2 tablespoons paleo or regular mayonnaise (optional)
1 teaspoon lemon juice
¼ teaspoon dried oregano
Combine all ingredients in a medium bowl. Mix well to combine. Serve over greens or on crackers.
3 Favorite Salad Dressings
Simple Salad Recommendations (protein, 3-4 veggies, 1-2 fats, 1 serving carb if desired)
Tamari and Sesame Vinaigrette GF DF
¼ cup rice wine vinegar
2 tablespoons tamari, soy sauce, or coconut aminos (use coconut aminos or tamari for gluten-free)
3 tablespoons fresh orange juice
1 tablespoon sesame oil
1 tablespoon honey
1 teaspoon ginger, minced
Combine all ingredients in a jar and shake, or place all in a bowl and whisk.
Dijon Vinaigrette with Shallot and Lemon GF DF V
2 tablespoons fresh lemon juice
2 tablespoons shallot, minced
2 teaspoons Dijon mustard
2 teaspoons white wine vinegar
1 clove garlic, pressed
⅓ cup olive oil
Salt and pepper
Combine all ingredients in a jar and shake, or place all in a bowl and whisk.
Vegan Caesar GF DF V SC
¼ cup hummus
1 teaspoon mustard
2 tablespoons lemon juice
2 teaspoons capers, crushed or chopped
4 cloves garlic, pressed
Salt and pepper
Combine all ingredients in a jar and shake, or place all in a bowl and whisk.
Dinner Recipes
Chicken Paillard GF DF
Makes 2 servings
2 chicken breasts
Olive oil
1 lemon
Salt and pepper
Arugula
Place the chicken breasts between two pieces of parchment paper or plastic. Pound the chicken breasts until they are ¼-inch thick. Season with salt and pepper. Coat the bottom of a large skillet with olive oil and bring to medium high heat. Cook chicken 2-3 minutes on each side until cooked through. Place the chicken on a plate, and top with arugula and juice of ½ lemon. Season as desired.
Chicken Puttanesca GF DF
Makes 4 servings
4 boneless, skinless chicken breasts
Olive oil
Salt and pepper
½ cup white wine, vegetable broth, or water
1 medium onion, peeled and diced
1 cup cherry tomatoes, halved
2 tablespoons tomato paste
Red pepper flakes
15 black, pitted olives
3 teaspoons capers
3 cloves garlic, pressed
Chopped fresh basil
Brush the chicken lightly with olive oil. Season with salt and pepper on both sides. Heat 1 tablespoon of the olive oil in a large skillet, over medium-high heat. Sear chicken on both sides, cooking for about 4 minutes on each side, until golden brown and almost done. Transfer to a plate.
Add ¼ cup of the white wine to deglaze the pan. Add onions and cook until translucent, about 5-6 minutes. Add chopped tomatoes and tomato paste, and season with salt, pepper, and red pepper flakes. Add the remainder of the wine) and cover with a lid. Cook for about 8 minutes until the tomatoes are soft. Stir in the olives, capers, and garlic. Add the chicken breasts to the skilled, cover, and cook for 10-15 minutes, until the chicken breasts are thoroughly cooked. Sprinkle with the chopped basil and extra red pepper for spice.
Grain-Free Chicken Tenders GF DF
Makes 4 servings
3 boneless, skinless chicken breasts
2 eggs
1 cup almond flour
1 teaspoon garlic powder
1 teaspoon onion powder
½ teaspoon salt
½ teaspoon pepper
½ teaspoon red pepper flakes
Olive or coconut oil
Cut the chicken into ½-inch strips. Beat eggs with 1 tablespoon of water in a large bowl. Add chicken and toss to coat. In another bowl, combine almond flour, garlic powder and onion powder, salt and pepper, and red pepper flakes. Coat the bottom of a large skillet with olive or coconut oil. Coat chicken in almond flour and then place in the pan. Cook 3-4 minutes on each side, until golden brown and thoroughly cooked. Remove from pan and place on a paper-towel-lined plate.
Maple and Coconut Aminos Salmon with Sweet Potato and Broccoli GF DF
Makes 2 servings
2 tablespoons maple syrup
1 tablespoon Dijon mustard
2 tablespoons coconut aminos or soy sauce (use coconut aminos for gluten-free)
2 (4- to 6-ounce) salmon fillets
2 sweet potatoes, sliced into ½-inch slices
1 head broccoli, cut into florets
2 tablespoons olive oil
Salt and pepper
Preheat the oven to 425°F. In a small bowl, combine the maple syrup, Dijon mustard, and coconut aminos. Put the salmon in a small dish or in a Ziploc bag and add ½ of the maple/Dijon/aminos mixture. Toss the sweet potatoes and broccoli with olive oil, salt, and pepper. Place on a baking sheet and bake for 15 minutes. Remove the baking sheet from the oven, then place the salmon on top of the vegetables. Pour the reserved marinade on top of the salmon and vegetables and bake for 15-20 minutes more.
Pesto Zoodles with Shrimp GF DF
Zucchini, spiralized
2 cloves garlic
1 handful basil
2 tablespoons pine nuts, toasted
Shrimp, 4-5 pieces per serving
Olive oil
Maldon salt
Red pepper flakes
Spiralize the zucchini. To make pesto, combine 1 clove garlic, basil, and pine nuts in a food processor. Blend. Add spiralized zucchini to boiling water and cook for 2 minutes. Drain. Mix in pesto. Heat 1 teaspoon olive oil in a pan. Add 1 crushed clove garlic. Add shrimp and cook about 2 minutes per side, or until opaque. Top zoodles with shrimp and season with Maldon salt and red pepper flakes.
Spaghetti Squash with Turkey Bolognese GF DF
Makes 4 servings
1 medium spaghetti squash
1 tablespoon olive oil
1 medium onion, diced
1 ½ pounds extra-lean ground turkey
1 (25-ounce) jar of marinara sauce
Salt and pepper
Preheat the oven to 450°F. Cut spaghetti squash half lengthwise and use a spoon to scrape out seeds. Place upside down in a baking dish, and add about ¼ inch of water. Bake for about 45-55 minutes.
In a large skillet, add oil and onion and let cook over medium heat until onion turns translucent. Add turkey and let cook, periodically chopping into crumbles with spatula. Add marinara sauce and heat through. To serve, use a fork to scrape spaghetti squash out of its skin and pour meat mixture over it. Add salt and pepper, to taste.
*Note: if squash is too hard to cut into, poke holes into skin and place in microwave for 2-3 minutes.
Herb Roasted Pork Tenderloin with Baked Sweet Potato Spears GF DF
Makes 2 servings
2 sweet potatoes
Olive oil
¾ teaspoon garlic powder
Salt and pepper
1 pound boneless pork loin
¼ teaspoon dried thyme
¼ teaspoon onion powder
Preheat the oven to 350°F. Slice sweet potatoes into thin spears. Toss with olive oil, ½ teaspoon garlic powder, salt, and pepper. Set aside. Rub the pork roast with thyme, ¼ teaspoon garlic powder, and onion powder. Place on a roasting pan and sprinkle with salt and pepper. Bake for 50 minutes, then arrange the sweet potato slices around the roast and bake for another 50 minutes, until the pork reaches an internal temperature of 160°F. Remove from heat and let sit for 15 minutes before slicing and serving.
Flank Steak with Chimichurri Sauce GF DF SC
Makes 2-3 servings
Steak:
1 teaspoon cumin
1 teaspoon garlic powder
Salt and pepper
1 pound flank steak
Chimichurri:
½ small red onion, chopped
2 tablespoons apple cider vinegar
¼ teaspoon salt
2 tablespoons olive oil
2 tablespoons parsley, finely chopped
2 tablespoons cilantro, finely chopped
1 clove garlic, pressed
Red pepper flakes
In a small bowl, combine the cumin, garlic powder, and salt and pepper. Distribute these seasonings evenly over both sides of the steak. Set aside. To make the chimichurri, combine the red onion, vinegar, alt, and olive oil. Mix well, then add parsley, cilantro, garlic, and red pepper flakes. Grill the steaks as desired using a grill or grill pan. Once the steaks are cooked, top with chimichurri sauce.
BBQ Tofu GF DF
Makes 4 servings
1 (14-ounce) package extra firm, organic, sprouted tofu
½ cup BBQ sauce (we like True Made Foods Sauce)
Cooking spray or olive oil
Press the tofu by placing the tofu on a paper-towel lined plate and covering it with a paper towel. Place another heavy plate on top (weighed down with a can or heavy book as well). Let sit for 30 minutes. Cut into ½-inch thick slices and then cut into quarters. Place tofu in a large bowl and cover with BBQ sauce. Let marinate for 1 hour, mixing occasionally.
Place the tofu on a baking sheet lined with parchment paper or sprayed or covered with oil, and reserve sauce. Bake for 20 minutes, turn and brush with additional sauce, then bake for 20 more minutes until tofu is browned on edges. If desired, toss the tofu in remaining sauce before serving.
Lentil Bolognese GF DF V
Makes 2 servings
1 tablespoon olive oil
2 cloves garlic, crushed
½ red onion, minced
1 carrot, chopped into small pieces
2 cups tomato sauce
2 cups organic, cooked lentils, drained and rinsed
Salt and pepper
Greens or cooked pasta of choice (zucchini noodles, whole wheat pasta, etc.)
Heat a large non-stick pan over medium-heat and add olive oil. Add onion and garlic, and cook until translucent and softened, about 2-3 minutes. Add carrots and cook until soft. Add lentils and tomato sauce, stir well, and then simmer for 10 minutes. Season as desired with salt and pepper. Serve over greens or pasta.
Veggie Marinara Pasta GF DF V
3 tablespoons olive oil
4 cloves garlic, pressed
1 cup carrots, chopped finely
1 cup zucchini, chopped finely
1 medium onion, chopped finely
3 ribs celery, chopped finely
1 can diced tomatoes
2 tablespoons tomato puree (optional)
2 tablespoons balsamic vinegar
Salt and pepper
½ teaspoon cayenne pepper
½ teaspoon cumin
1 teaspoon dried oregano
Your cooked pasta of choice: legume pasta, whole wheat pasta, zucchini noodles, etc.
Heat the olive oil in a large saucepan over medium heat. When it is hot, add the garlic, cooking until fragrant. Add the carrots, zucchini, onion, and celery, and cook until the carrots are soft, about 8-10 minutes. Add the remaining ingredients, stir well, and simmer for about 30 minutes. Season to taste. Serve over your pasta of choice.
Cauliflower Fried Rice GF DF V
Makes 4 servings
2 tablespoons sesame oil
1 large carrot, cut into small cubes
2 cloves garlic, pressed
1 container of riced cauliflower or 1 medium-sized head of cauliflower (grated or passed through the food processor)
1 cup frozen edamame
3 tablespoons low-sodium soy sauce or coconut aminos (use coconut aminos for gluten-free)
2 tablespoons green onions, minced
Add the sesame oil to a large skillet, and heat over medium low heat. Add carrots and garlic, stirring frequently for about 5 minutes. Add the cauliflower and edamame to the pan. Stir fry to cook the cauliflower, but make sure that it doesn’t get too mushy. Stir in the coconut aminos or soy sauce before serving. Garnish with green onions, as desired.
SIDES
Stuffed Sweet Potato GF DF V
1 sweet potato
½ cup cooked beans of choice (black, garbanzo, etc.)
¼ avocado, sliced
Hot sauce or sriracha
Bake the sweet potato (see “Sides” recipe #9 for easy tips and tricks). Stuff with beans. Top with avocado and hot sauce or sriracha.
Cabbage and Carrot Slaw GF DF V
Makes 6 servings
¼ cup red wine vinegar
2 tablespoons olive oil
1 clove garlic, finely chopped
⅛ teaspoon ground cumin
⅛ teaspoon dried oregano
⅛ teaspoon dry mustard
4 cups finely shredded red and green cabbage
2 cups shredded carrots
1 cup thinly sliced green onion
Salt and pepper
In a large bowl, whisk together the vinegar, olive oil, garlic, cumin, oregano, and mustard. Add cabbage, carrots, green onions, salt, and pepper, and toss gently to combine. Serve chilled.
Sesame Cucumber Salad GF DF V
Makes 2 servings
2 cucumbers
2 tablespoons rice wine vinegar
1 tablespoon sesame oil
2 tablespoons sesame seeds
Pinch of salt
Peel and slice the cucumbers. In a small bowl, whisk together rice wine vinegar and sesame oil. Pour over cucumbers and let stand for 1 hour in the refrigerator. Top with sesame seeds and salt, and serve chilled or at room temperature.
Pesto Topped Grilled Summer Squash GF
Makes 4 servings
½ cup chopped fresh basil
¼ cup toasted pine nuts
1 tablespoon grated Parmesan cheese
1 clove garlic, minced
2 teaspoons lemon juice
Pinch of salt
1 tablespoon extra-virgin olive oil
2 medium summer squash, sliced diagonally into ¼-inch thick slices
High-heat cooking oil, like avocado oil
Preheat a grill to medium high. Combine basil, pine nuts, Parmesan, garlic, lemon juice, and salt in a food processor. Slowly add in olive oil and pulse to desired consistency. Coat both sides of squash slices with cooking oil. Grill the squash until browned and tender, 2-3 minutes per side. Serve topped with pesto.
Quinoa and Sugar Snap Peas GF DF V
Makes 3 servings
¼ cup extra-virgin olive oil
1 ½ tablespoons white wine vinegar
Salt and pepper
¼ pound sugar snap peas
¾ cup cooked quinoa
¼ cup roasted pumpkin seeds
¼ cup minced chives
In a bowl, combine oil and vinegar with a pinch of salt and pepper. Add peas to the quinoa with the pumpkin seeds, chives, and dressing. Toss to coast. Season with salt and pepper and serve at room temperature or cold.
Sesame Roasted Asparagus DF V
Makes 4 servings
1 bunch of asparagus
1 ½ teaspoons sesame oil
1 teaspoon low-sodium soy sauce
⅛ teaspoon black pepper
Preheat the oven to 450°F. Snap off tough ends of the asparagus spears. Combine asparagus and the remaining ingredients on a pan, turning asparagus to coat. Bake for 10 minutes or until the asparagus is crisp-tender; turning once.
Spicy Roasted Carrots GF DF V
Makes 4 servings
10 medium carrots, peeled
2 tablespoons olive oil
Salt and pepper
1 tablespoon fresh thyme
½ teaspoon cumin
½ teaspoon coriander
½ teaspoon turmeric
½ teaspoon chili powder
Preheat the oven to 425°F. Cut carrots in half lengthwise and crosswise so that they are even thickness. Place in a large bowl and toss with olive oil and spices. Mix well to ensure the spices are evenly distributed. Place carrots on a baking sheet and roast for 20-25 minutes, stirring every 10 minutes. They should be slightly caramelized and tender. Remove from oven and season with salt and pepper as needed.
Sweet Potato Speedy Microwave “Bake” GF DF V
1 medium sweet potato
Wash and dry the sweet potato. Use a fork to poke a few holes on each side of the potato. Place the potato on a microwave-safe plate, and cover the potato tightly with the plastic wrap, ensuring the plastic wrap sticks tightly to the sides of the plate. Cook in the microwave for 3-5 minutes, until the sweet potato is slightly steaming. You may need to rotate it halfway through the cooking time. Once soft, wrap the sweet potato tightly in aluminum foil. Let sit for 10 minutes.
Sweet Potato Quick “Fries” GF DF V
1-2 medium sweet potatoes
2 tablespoons olive oil or coconut oil
1 teaspoon cumin
1 teaspoon garlic powder
Salt and pepper
Preheat the oven to 350°F. Slice sweet potato in half, and then lengthwise into slices, then again into ¼-inch thick “fries”. Place on a baking sheet, drizzle with 2 tablespoons oil and spices. Toss until each “fry” is well seasoned. Add salt and pepper as desired. Bake for 30 minutes, or until golden brown, moving the fries every 10 minutes to ensure balanced cooking.