5 Meals to Heal your Metabolism

When it comes to healing your metabolism, having the right balance of carbohydrates, fats, protein AND fiber is key. Each play a key role in your metabolism, and most women are under eating protein, fiber and carbs. These recipes are delicious, come together in a pinch, and hit those targets perfectly!

Burger Bowls 

This is my go-to “I want a burger but don’t want to grill” dinner. All the summer flavor, zero fuss. Think seasoned beef, crispy roasted potatoes (like a built-in fry base), fresh toppings, and the best healthy version of that In-N-Out sauce. Quick, protein-packed, and totally customizable.

You’ll Need:

For the Burger:

• 2 lbs ground beef (93/7) = about 4 cups cooked, crumbled beef
• garlic powder, onion powder, salt, and pepper to taste
  
  

Fries Base:

• 2 lbs 4 oz yellow potatoes = about 6 cups diced potatoes
  
  
• 👉 Short on time? I love using Roots Organic frozen potato wedges instead. Just pop them in the air fryer or oven and go!
  
  
• 2–3 tbsp olive oil
  
  
• 1/2 tsp paprika
  
  
• 1 tsp garlic powder
  
  
• 1 tsp onion powder
  
  
• Salt + pepper to taste
  
  
• 🧂 Reminder: These are your “fries,” so season like you mean it! Taste and adjust to your preference.
  
  

Toppings (use what sounds good and don’t forget to track!):

• 1 cup shredded lettuce
  
  
• 1/2 cup chopped red onion
  
  
• 1 cup cherry tomatoes or 1 large tomato, diced
  
  
• 1/2 cup sliced pickles
  
  
• 1/2–1 cup shredded or sliced cheese (optional)
  
  

Healthy In-N-Out Style Sauce

(Serves 12 and makes about 167ml of sauce):

• 1/3 cup ketchup (82 mL)
  
  
• 2 tbsp clean mayo (I use Primal Kitchen – 30 mL)
  
  
• 1 tbsp mustard (15 mL)
  
  
• 2 tsp pickle juice (10 mL)
  

Instructions:

1️⃣ Start the fries:

Dice 6 cups of yellow potatoes into small cubes. Toss with olive oil, paprika, garlic powder, onion powder, salt, and pepper.

➡️ These are your “fries”—so season them like it! Add more salt, spice, or garlic if you love bold flavor.

Spread on a baking sheet and bake at 375°F for 20 minutes.

Tip: Use convection bake or the air fryer for extra crisp.

➡️ Shortcut: Use Roots Organic frozen wedges and cook according to the package instructions.

2️⃣ Cook the beef:

Sauté 2 lbs ground beef over medium heat until browned (about 4 cups cooked). Drain fat, then season with garlic powder, onion powder, salt, and pepper to taste.

3️⃣ Prep the toppings:

Chop up your lettuce, tomato, onion, pickles, and cheese while everything cooks.

4️⃣ Make the sauce:

In a bowl, stir together ketchup, mayo, mustard, and pickle juice until smooth and creamy.

5️⃣ Build your bowl:

Start with a layer of crispy potatoes (1–1.5 cups), add your beef (about 1/2 cup), load on your toppings, and finish with a big drizzle of sauce.

Hot Honey Chicken Bowls

Sweet. Spicy. Creamy. Satisfying. This is the kind of dinner that feels elevated but comes together with minimal effort. Juicy hot honey-glazed chicken, golden roasted squash and zucchini, cool avocado, and creamy feta—all over a simple rice or quinoa base. Drizzle with extra Mike’s Hot Honey at the end for that chef’s kiss moment.

Ingredients

For the Chicken:

• 1 1/2 lbs boneless, skinless chicken thighs or breasts
  
  
• 1 tbsp olive oil or avocado oil
  
  
• 1 tbsp lemon juice
  
  
• 1 tsp paprika
  
  
• 1 tsp garlic powder
  
  
• 1/2 tsp onion powder
  
  
• 1/2 tsp salt
  
  
• 1/4 tsp black pepper
  
  

For the Hot Honey Sauce:

• 1/4 cup Mike’s Hot Honey
  
  
• 1 garlic clove, finely minced
  
  
• 1 tbsp apple cider vinegar or lemon juice
  
  
• (Optional: pinch of cayenne or chili flakes for more heat)
  
  

For the Roasted Veggies:

Serves 4 total weight 287g

• 430g (about 3 cups) zucchini + summer squash, sliced
  
  
• 1 tbsp olive oil
  
  
• 1/2 tsp sea salt
  
  
• 1/4 tsp black pepper
  
  
• (Optional: 1/4 tsp garlic powder or pinch of red pepper flakes)
  
  

For the Bowl:

• 2 cups cooked rice or quinoa
  
  
• 1 1/2 cups shredded carrots (raw)
  
  
• 1 medium avocado, sliced
  
  
• 1/2 cup crumbled feta (optional)
  
  
• Fresh parsley or mint, lemon zest, lime wedge (optional)
  
  
• Toasted sesame seeds or red pepper flakes (optional garnish)
  
  

Instructions

1️⃣ Marinate the Chicken:

In a bowl, toss chicken with olive oil, lemon juice, paprika, garlic powder, onion powder, salt, and pepper. Let sit for 10–15 minutes while prepping the rest.

2️⃣ Make the Hot Honey Sauce:

In a small saucepan over low heat, stir together Mike’s Hot Honey, minced garlic, and vinegar or lemon juice. Warm gently for 2–3 minutes until fragrant.

👉 Reserve a few tablespoons for drizzling while the chicken rests.

3️⃣ Bake the Chicken:

Place marinated chicken in a baking dish and pour the remaining hot honey sauce overtop. Bake at 400°F for 20–25 minutes, or until cooked through.

👉 Lauren’s tip for juicy chicken: Use a meat thermometer and check the thickest part of the breast—pull it out right at 165°F, then let it rest for 5 minutes before slicing. Resist the urge to cut early—this keeps it tender, not chewy!

Drizzle the remaining hot honey mixture over the breasts while they rest.

4️⃣ Roast the Veggies:

Toss zucchini and summer squash with olive oil, salt, and pepper. Spread on a baking sheet and roast at 400°F for 15–18 minutes, flipping halfway for even browning.

5️⃣ Assemble Your Bowl:

Start with a base of rice or quinoa, then layer in roasted veggies, raw carrots, sliced avocado, and the rested, sliced chicken. Add crumbled feta (if using), fresh herbs, and a squeeze of lime.

6️⃣ Final Touch:

✨ Drizzle with reserved Mike’s Hot Honey to taste right before serving.

 

Bruschetta Chicken Pasta

A light yet satisfying dinner that brings together the freshness of bruschetta and the comfort of pasta. Juicy cherry tomatoes, fragrant basil, and garlic get tossed with warm pasta and juicy grilled chicken—then topped with a sprinkle of Parmesan and optional balsamic glaze. It’s the perfect quick dinner that feels like a restaurant dish.

For the Italian Herb Grilled Chicken (serves 4):

• 1.5–2 lbs boneless, skinless chicken breasts
  
  
• 2 tbsp olive oil
  
  
• 1 tbsp lemon juice or red wine vinegar
  
  
• 3 garlic cloves, minced
  
  
• 1 tsp dried oregano
  
  
• 1 tsp dried basil
  
  
• ½ tsp dried thyme or rosemary
  
  
• 1 tsp salt
  
  
• ½ tsp black pepper
  
  
• Optional: ¼ tsp red pepper flakes
  
  
• Optional: 1 tsp Dijon mustard
  
  

For the Pasta & Toppings (serves 4):

• 8 oz (225g) penne or spaghetti
  
  
• 2 cups cherry tomatoes, halved
  
  
• 2 cloves garlic, minced
  
  
• ¼ cup chopped fresh basil
  
  
• ¼ cup grated Parmesan cheese
  
  
• Optional: balsamic glaze for drizzling
  
  
• Salt + pepper to taste
  
  

INSTRUCTIONS

1. Marinate the chicken
   
    Whisk together all marinade ingredients and pour over chicken in a bag or shallow dish. Let sit for at least 30 minutes (2–4 hours is ideal).
   
   
2. Grill the chicken
   
    Preheat grill to medium-high. Grill chicken 6–8 minutes per side or until internal temp hits 165°F. Let it rest 5 minutes before slicing.
   
    Lauren’s Tip: If you don’t have a grill, a grill pan or cast iron skillet works great!
   
   
3. Cook the pasta
   
    Boil in salted water until al dente. Drain and set aside.
   
    Lauren’s Tip: Salt your water like the ocean—it’s the only time you can season the pasta from within.
   
   
4. Make the bruschetta topping
   
   Toss cherry tomatoes, garlic, basil, 1 tbsp olive oil, and a pinch of salt + pepper in a bowl. Let it sit and marinate while you prep everything else.
   
   

Assemble

Toss the pasta with the bruschetta topping. Top with sliced grilled chicken, Parmesan, and optional balsamic glaze.

 

Mexican Street Corn Cilantro Lime Salad

Bold, fresh, and just the right amount of smoky and sweet. This salad is a nod to the one at Nordstrom Café—but with a summer glow-up. Juicy grilled steak, charred corn, ripe tomatoes, crisp greens, creamy Monterey Jack, crunchy tortilla strips, and a hot honey cilantro lime vinaigrette you’ll want to bottle. It’s a full meal in a bowl, and it delivers.

🥩 Salad Ingredients (Serves ~6)

• 2.5 lbs (1,135g) skirt steak
  
  
• 3 ears corn, husked (~2 ½ cups kernels or ~340g after slicing)
  
  
• 2 cups (284g) cherry tomatoes, halved
  
  
• 6–7 cups (260g) fresh lettuce, chopped
  
  
• 1 cup (100g) Monterey Jack cheese, shredded or chopped
  
  
• 3 corn tortillas, sliced into thin strips
  
  
• Avocado oil spray (about 15g to coat strips)
  
  
• Salt + pepper + paprika (for seasoning corn and strips)
  
  
• Butter (under 1g)—just enough to help seasoning stick to corn
  
  
• Salt + pepper for steak
  

🌿 Cilantro Lime Vinaigrette

Serves 15 or 330 ml total

• 1/3 cup (80mL) seasoned rice wine vinegar
  
  
• 1/3 cup (80mL) fresh lime juice (~juice of 3 limes)
  
  
• 2 tbsp (30g) honey
  
  
• 2 tsp (10g) Mike’s Hot Honey (or regular honey if you don’t want the extra kick!)
  
  
• 1 garlic clove, minced
  
  
• 1 tsp chili powder
  
  
• 1/2 tsp smoked paprika
  
  
• 1/2 tsp kosher salt
  
  
• 3/4 cup (180mL) avocado oil
  
  
• ¼ cup (25g) fresh cilantro, finely chopped (stems OK)
  
  

🔥 Instructions

1️⃣ Make the Tortilla Strips:

Preheat oven to 350°F. Slice 3 corn tortillas into thin strips. Spread on a baking sheet, spray with avocado oil (about 15g), and sprinkle with salt. Bake for 10–12 minutes, flipping halfway through, until golden and crispy. Set aside.

2️⃣ Grill the Steak:

Let steak come to room temp. Season generously with salt and pepper. Grill over medium-high for 4–6 minutes per side (depending on thickness). Let rest 5–10 minutes, then slice against the grain.

👉 Lauren’s Tip: Pull at 165°F internal temp, and let it rest—this keeps it juicy, not chewy.

3️⃣ Grill the Corn:

Rub corn with a touch of butter, then season with salt, pepper, and paprika. Grill over medium heat for about 10 minutes, turning to char all sides. Let cool, then cut kernels off the cob (about 2 ½ cups or 340g).

4️⃣ Make the Dressing:

In a bowl or jar, combine vinegar, lime juice (from 3 limes), honey, Mike’s Hot Honey, garlic, chili powder, paprika, salt, avocado oil, and cilantro. Shake or whisk until emulsified.

5️⃣ Assemble the Salad:

In a large bowl or platter, layer lettuce (260g), tomatoes (284g), grilled corn (340g), steak (sliced), cheese (100g), and tortilla strips.

Drizzle with cilantro lime vinaigrette or serve on the side.

Veggie Scramble w/ a Hero Bagel

This recipe is fully customizable. But the key ingredients to this scramble are egg whites and a hero bagel. I love adding 150-200mL of egg whites to one egg because it ups the protein content significantly. Adding a couple of veggies to the scramble adds color to the meal (also an important rule when healing your metabolism) and fiber! Choose different colored bell peppers, tomatoes, broccoli, whatever your favorites are! Sauté with a little garlic before adding your mixture of eggs + egg whites and you have yourself a healing breakfast (or dinner)!! The hero bagel is super high in fiber and helps ensure you hit those carb targets first thing in the morning.

 

Enjoy!