TLS 21-Day Challenge: Deliciously Healthy Recipes

If you’re reading this then you’ve probably decided to take control and commit to the TLS 21-Day Challenge!  First of all, congratulations!  You’re learning to live in a way that will not only help you lose weight but to make sustainable, positive changes in your life.  We know these changes often mean letting go of common unhealthy staples which can make thinking up new recipes difficult at first, so we’re here to help!

Breakfast Recipes:

Since breakfast is so important for revving your brain, body, and metabolism for a productive morning, you shouldn’t skimp on it!  Here are some protein-packed options to help keep you full and focused:

  • Easy Spinach & Egg Bake – 6 servings 
    • 1-32 oz. carton of liquid egg whites
    • 3 eggs
    • 1-10oz package frozen chopped spinach
    • 1 onion, chopped
      • Defrost spinach according to directions. Spray a glass 9×11 baking dish with cooking spray. Add all ingredients. Bake at 350 degrees for 45 minutes. Split into 6 pieces. Store in refrigerator and reheat in a microwave for 1-2 minutes
  • Zucchini Hash Browns2 servings
    • 2 eggs
    • 1 tsp garlic powder
    • 1 tsp onion powder
    • 1 dash pepper
    • 2 tsp olive oil
    • 1 cup shredded zucchini
      • Heat oil in skillet. Mix all ingredients together in a bowl and drop, by spoonfuls, into the hot skillet. After browning on one side, spray with cooking spray and flip; brown the other side.


These are both great options to make on Sundays for a grab-and-go breakfast during busy week mornings!


Lunch Recipes:

For many of us, lunch is the break in our workday and the window “me time”  to look forward to! Boring lunches are no good, so try these ideas out next week:

  • Almond Broccoli Stir-Fry – 4 servings
    • 2 tsp lemon
    • 10 cups broccoli florets
    • 2 gloves garlic
    • 1/2 tsp ground ginger
    • 1/2 cup slivered almonds, toasted (omit for programs that are nut-free)
    • 1-2 tsp stevia
    • 1/8 cup low-sodium soy sauce
    • 2 TBSP sesame oil
      • In a nonstick skillet, stir-fry broccoli in oil for 2 minutes or until crisp-tender. Add garlic; stir fry for 1 minute. Stir in soy sauce, stevia and ginger and cook 1-2 minutes or until stevia is dissolved. Sprinkle with lemon juice and almonds.
  • Beet & Arugula Salad with Dried Cranberries – 4 servings
    • 1/4 cup dried cranberries
    • 2 TBSP extra virgin olive oil
    • 2 TBSP balsamic vinegar
    • 1 tsp sugar
    • 1/8 tsp salt
    • 1/8 tsp pepper
    • 8 cups arugula
    • 1 can drained and sliced beets (or fresh after they’re cooked)
      • Combine cranberries with 1/4 cup water in a small bowl and microwave for 1 minute. Combine oil, vinegar, sugar, salt, and pepper in a bowl and wish for 1 minute. In large bowl, toss arugula with half the dressing and portion into individual bowl. Cut beets into cubes and mound over arugula. Drizzle remaining dressing on top of beets. Drain cranberries on top of each salad.


While these meal options require a bit more planning than the average break room sandwich or store-bought salad pack, the refreshing change of taste is enough to give lunch a little something extra!

Dinner Recipes:

Dinner offers a little more leeway than lunch during your 21-Day Challenge, so it’s time to explore new flavors!

  • Curried Tofu Scramble with Roasted Peppers and Peas  – 4 servings
    • 1 TBSP canola oil
    • 1/2 yellow onion, diced
    • 1 TBSP curry powder
    • 1 cup frozen green peas
    • 1/2 cup red bell pepper
    • 1/2 cup water
    • 14 oz. firm, pressed and crumpled tofu*
    • 1/4 tsp salt
    • 1/4 TBSP cilantro
    • 1/4 tsp pepper
      • Heat the olive oil in a heavy-bottomed skillet over medium-high heat. Add the tofu, onion, curry powder, salt, and black pepper and sauté for 2 minutes, stirring frequently. Add water and cover. Cook 3 minutes. Stir in peas, roasted pepper and cilantro. Cook 2 minutes.
        • *Tip: Freezing tofu will make it crumble better


  • Thai Chicken Stir Fry – 6 servings
    • 1/2 cup scallions, chopped
    • 1/2 tsp black pepper
    • 1/2 oz. lime juice
    • 2 TBSP fresh mint, chopped
    • 1 tsp grated ginger
    • 1/4 tsp salt
    • 2 salmon fillets
    • 2 tsp lemon juice
      • Preheat oven broiler to high and heat an oven-safe skillet in for 10 minutes. The pan should be 5-7” from the heat source. Rub salmon with 2 tsp fresh lemon juice and pepper. Using a hot pad, pull pan away from heat and place salmon on hot pan, skin side down. Return to broiler and cook about 5-7 minutes, depending on thickness. Test to ensure salmon is cooked.
      • Meanwhile, combine ginger, mint, lime juice and scallion. Spoon over salmon. Garnish with 1 tsp olive oil.


Whether you believed it at first or not, there are amazing, healthy flavor combinations just waiting to be discovered!

Snack Recipes:

Don’t worry; we didnt forget!

Phase 1 of the 21-Day Challenge will require you to stick with fruit for a snack, but don’t think that can’t be delicious! Here are some less common fruits for you to try out:

  • Apricots (4 medium)
  • Casaba Melon (1 cup)
  • Currants (3 tbsp.)
  • Gooseberries (3/4 cup)
  • Kumquats (1 cup)
  • Lychees (7 medium)
  • Passion Fruit (1 medium/1 cup)

For those of you in Phase 2, here are some ideas of your own:

Easy, fresh, and healthy!


We know 21 days can feel like a lifetime if you can’t stay inspired, and it’s important to us that you have everything you need.  We want this to be an opportunity for you to learn healthy recipes and alternatives that you can carry with you long after the 21 days end!


Do you have any TLS 21-Day Challenge recipes you love?  Share them in the comments and pass along the article to inspire others!

Tayler Glenn

Tayler Glenn


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