Tools & Resources › Recipes
NuStart · Healthy Living · INtegrate
NuStart Recipe Collection
Over a hundred simple, whole-food recipes, built to keep you full and nourished.
Show
g
ChooseProtein and fiber, per servingMeals that hold you longer tend to bring more protein, more fiber, and more water for fewer calories. Every recipe lists its protein, fiber, and calories for one serving, and the filters above surface the strongest fiber and protein choices. There is more in the NuStart Satiety & Nutrient Food Guide.
✓
ShopTap-off grocery listCheck ingredients off as you shop. Your list saves on your phone.
☀
CookCook modeYour screen stays awake as you cook, so you never lose your place.
Protein, fiber, and calorie values are for one serving of each recipe. The filters follow the FDA source thresholds: an excellent source of fiber has at least 20% of the Daily Value per serving (5.6 g), a good source at least 10% (2.8 g), and higher protein here means at least 10 g.
Built to hold you, feed you, and be worth eating. Every recipe here answers three questions: will it hold you, will it feed you, and would you happily eat it again? The protein, fiber, and calorie numbers give you the quick read; the plate is yours to build, with a protein, something with fiber, vegetables for volume, and room kept for the favorites. Filling, nourishing, and tasty: that’s what we mean by satisfying. How to Build a Filling Plate ›
Breakfast11 recipes
| Recipe | Protein | Fiber | Cal | |
|---|---|---|---|---|
| Butternut Breakfast Burrito | 13 g | 6 g | 255 | |
| Country Omelet | 11 g | 2 g | 110 | |
| Easy Butternut Breakfast | 4 g | 7 g | 230 | |
| Egg Muffin | 8 g | 1 g | 110 | |
| Frittata | 12 g | 1 g | 145 | |
| Homemade Breakfast Sausage | 18 g | 0 g | 200 | |
| Loaded Breakfast Bake | 20 g | 2 g | 260 | |
| Overnight Oats and Berries | 15 g | 8 g | 235 | |
| Overnight Pumpkin Oats | 7 g | 5 g | 170 | |
| Pumpkin Pancakes | 18 g | 9 g | 340 | |
| Quinoa Quiche | 10 g | 2 g | 160 |
Smoothies5 recipes
| Recipe | Protein | Fiber | Cal | |
|---|---|---|---|---|
| Berries and Beet Smoothie | 2 g | 5 g | 80 | |
| Berry Smoothie | 2 g | 3 g | 65 | |
| Tropical Smoothie | 4 g | 4 g | 160 | |
| Tropical Sweet Potato Smoothie | 2 g | 4 g | 125 | |
| Vibrant Green Smoothie | 3 g | 5 g | 170 |
Main Dishes29 recipes
Side Dishes14 recipes
| Recipe | Protein | Fiber | Cal | |
|---|---|---|---|---|
| Bean Spread with Cucumber Sauce | 4 g | 3 g | 75 | |
| Cowboy Caviar | 8 g | 8 g | 160 | |
| Fresh Roma Salsa | 1 g | 1 g | 12 | |
| Good Guacamole | 2 g | 6 g | 140 | |
| Grilled Marinated Vegetables | 1 g | 2 g | 60 | |
| Hummus (Body for God) | 3 g | 3 g | 55 | |
| Hummus | 3 g | 3 g | 80 | |
| Orzo with Spinach and Pine Nuts | 6 g | 3 g | 150 | |
| Ratatouille | 2 g | 3 g | 60 | |
| Roasted Brussels Sprouts and Sweet Potatoes | 3 g | 4 g | 100 | |
| Roasted Cauliflower with Coffee Steak Rub | 3 g | 3 g | 130 | |
| Roasted Cauliflower | 4 g | 4 g | 110 | |
| Roasted Vegetables | 2 g | 3 g | 80 | |
| Steaming Veggies with Parchment Paper | 3 g | 3 g | 35 |
Salads22 recipes
| Recipe | Protein | Fiber | Cal | |
|---|---|---|---|---|
| Asian Bok Choy Salad | 8 g | 5 g | 225 | |
| Avocado Chicken Salad | 26 g | 5 g | 270 | |
| Avocado Coleslaw | 2 g | 3 g | 100 | |
| Balsamic Vinaigrette | 0 g | 0 g | 45 | |
| Blueberry Green Onion Salad in a Jar | 9 g | 5 g | 350 | |
| Blueberry Power Salad | 5 g | 6 g | 300 | |
| Broccoli Salad | 7 g | 7 g | 335 | |
| Cauliflower Salad | 3 g | 4 g | 130 | |
| Fiesta Salad | 6 g | 5 g | 180 | |
| Fresh Harvest Salad | 12 g | 10 g | 410 | |
| Italian Quinoa Salad | 7 g | 3 g | 240 | |
| Mexican Salad in a Jar | 5 g | 6 g | 130 | |
| Molly’s Zesty Kale Salad | 2 g | 3 g | 105 | |
| Power Salad with Ginger Dressing | 5 g | 5 g | 235 | |
| Quinoa Salad with Chipotle Ranch Dressing | 6 g | 4 g | 205 | |
| Quinoa with Spinach and Feta | 7 g | 5 g | 210 | |
| Salad Dressings | — | — | — | |
| Sensational Asian Tuna Salad Bowl | 15 g | 2 g | 170 | |
| Sliced Tomato with Balsamic Vinaigrette | 1 g | 2 g | 70 | |
| Spinach and Blueberry Salad | 4 g | 3 g | 300 | |
| Spinach and Strawberry Salad | 2 g | 3 g | 170 | |
| Strawberry Feta Salad in a Jar | 9 g | 4 g | 320 |
Soups12 recipes
| Recipe | Protein | Fiber | Cal | |
|---|---|---|---|---|
| Brunswick Stew | 32 g | 5 g | 260 | |
| Butternut Squash Soup | 2 g | 3 g | 115 | |
| Chicken Enchilada Soup | 18 g | 3 g | 225 | |
| Chicken and Barley Chili | 17 g | 4 g | 180 | |
| Creamy Cauliflower and Rutabaga Soup | 3 g | 3 g | 100 | |
| Creamy Corn Soup | 8 g | 6 g | 230 | |
| Crockpot Chicken Lentil Soup | 22 g | 11 g | 245 | |
| Minestrone Soup | 7 g | 7 g | 180 | |
| Quick Vegetable Soup | 4 g | 4 g | 90 | |
| Roasted Red Pepper and Tomato Soup | 4 g | 3 g | 160 | |
| Southwest Chipotle Chicken Chili | 17 g | 6 g | 155 | |
| Triple C Corn Chowder | 3.5 g | 4.5 g | 135 |
Snacks & Desserts10 recipes
| Recipe | Protein | Fiber | Cal | |
|---|---|---|---|---|
| Apple Pie Slow-Cooked Apples | 1 g | 6 g | 135 | |
| Butternut Pudding | 2 g | 3 g | 90 | |
| Cocoa Date Balls | 2 g | 3 g | 130 | |
| Dark Chocolate Almond Oat Bars | 10 g | 7 g | 340 | |
| Fruit Quinoa Salad | 3 g | 3 g | 130 | |
| Fruity Jam | 1 g | 2 g | 25 | |
| No-Bake Mouthfuls | 5 g | 4 g | 160 | |
| Pistachio Pecan Power Balls | 4 g | 3 g | 160 | |
| Spicy Roasted Chickpeas | 4 g | 4 g | 90 | |
| Sweet Almond Dip | 13 g | 2 g | 200 |
No recipes match. Try another ingredient or name.