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This Instant Pot Pineapple Chicken Breasts Recipe is an easy chicken dinner recipe that you can set and forget in your pressure cooker! Serve the chicken and sweet, tangy sauce over rice or noodles for the perfect weeknight dinner!


  • 4 boneless skinless chicken breasts
  • 1 398ml can pineapple chunks with juice 14 oz
  • 3 tablespoons sodium-reduced soy sauce
  • 3 tablespoons brown sugar packed
  • 1/2 teaspoon salt
  • pinch of black pepper
  • 1 tablespoon corn starch
  • 1 tablespoon water


  1. Add pineapple chunks with juice, soy sauce, sugar, salt and pepper to the Instant Pot (mine is a 6 quart). Stir until combined.
  2. Add chicken breasts on top of the pineapple.
  3. Put the lid on the Instant Pot and turn the valve to sealing. Set to Manual, high pressure, for 10 minutes. It will take about 10 minutes to come to pressure and start counting down.
  4. When the timer goes, turn the Instant Pot off. You can do a quick release or wait 5 minutes and then release any remaining pressure.
  5. Remove the lid and turn the Instant Pot to saute, and adjust to less heat. Stir together the corn starch and water and stir into the sauce (you can take the chicken out to do this but it’s not necessary!). Cook and stir until the sauce has thickened, and then turn off.
  6. Serve chicken immediately over rice, noodles or with a side of veggies.

Cornell University Launches First Free Plant Based Meal Plan On The Trending

While many people believe meat is the best source of protein, you may be surprised to discover just how many foods provide high levels of this macronutrient. While meat really is a good way to consume protein, there are other healthy sources as well.

Types of Protein Ebook Of Plant Based Diet See Below

There are two basic types of protein: complete and incomplete. Complete proteins are animal-based proteins which provide all of the essential amino acids in a single source. Incomplete proteins, as the term implies, do not supply all amino acids. Fortunately, you can find complementary sources which together, provide all the essentials for your diet.

High Protein Foods

The following lists of high protein foods are divided into categories including both animal and plant sources. They have high levels of protein per serving (protein amounts are listed in parenthesis,): Click On Image Below For Pdf File

     Click On Image

Meat and Poultry

Meat and poultry are excellent sources of animal protein. All of the following are complete proteins:

Chicken breast

Chicken breast
  • Chicken breast, 3.5 oz (30 g)
  • Turkey (21 g)
  • Pork chop (22 g)
  • Pork tenderloin, 4 oz (29 g)
  • Ham, 3 oz (19 g)
  • Beef steak, 6 oz (42 g)
  • Beef liver, 3 oz (23 g)
  • Hamburger patty, 4 oz (28 g)
  • Roast beef (28 g)
  • Chicken leg (11 g)
  • Turkey breast, skinless, 4 oz (28 g)

If you are concerned about your fat consumption, choose skinless chicken or turkey breasts and lean beef.

Eggs and Dairy

Eggs and dairy are complete proteins, but they’re also higher in fat. If you are watching your fat intake, try low-fat or nonfat milk and cheese and use egg whites rather than the entire egg.

Eggs and Dairy

Eggs and Dairy
  • Egg (6 g)
  • Blue cheese, 1 oz (6 g)
  • Shredded cheddar cheese, 1 cup (28 g)
  • Cheddar cheese, 3.5 oz (25 g)
  • Mozzarella cheese, 1 oz (6 g)
  • Parmesan cheese, grated, 1 oz (12 g)
  • Eggnog, 1 cup (10 g)
  • Chocolate milk shake, 10.6 oz (9 g)
  • Vanilla milk shake, 10.6 oz (12 g)
  • Yogurt, low-fat, plain (10 g)
  • Cottage cheese, ½ cup (15 g)
  • Milk, 1 cup (8 g)

Fish and Seafood

Fish and seafood provide heart-healthy fat and a complete protein in one tasty dish. Here are some of the highest protein fish options:


  • Tuna, 6 oz (40 g)
  • Salmon (27 g)
  • Catfish, 3 oz (15 g)
  • Clam, 3 oz (11 g)
  • Cod, 3 oz (20 g)
  • Alaska King crab, 1 oz (16 g)
  • Flounder, 3 oz (21 g)
  • Lobster, 3 oz (17 g)
  • Oyster, 1 oz (17 g)

Beans and Legumes

Beans and legumes are incomplete proteins; however, if you choose to avoid animal proteins, they will be an important component of your diet. Try these high-protein options:


  • Black-eyed peas, 1 cup (13 g)
  • Chickpeas, 1 cup (15 g)
  • Lentils, 1 cup (18 g)
  • Split peas, 1 cup (16 g)
  • Refried beans, 1 cup (14 g)
  • Miso, 1 cup (32 g)
  • Tofu, 4 oz (8 g)
  • Edamame, 1 cup (17 g)

Nuts and Seeds

No list of high protein foods would be complete with nuts and seeds, which are tasty sources of healthy fats but also incomplete proteins. If you do not eat animal proteins, it’s important that you consume other sources. Add nuts and seeds to your salads and smoothies or munch on them as snacks. Here are the protein counts for some of the most popular nuts, nut butters, and seeds:

Nuts and Seeds

Nuts and Seeds
  • Peanut butter, 2 tbsp (8 g)
  • Peanuts, ½ cup (2.5 g)
  • Almonds, ¼ cup (8 g)
  • Peanuts, ¼ cup (9 g)
  • Cashews, ¼ cup (5 g)
  • Sunflower seeds, ¼ cup (6 g)
  • Flax seeds, ¼ cup (8 g)
  • Pumpkin seeds, ¼ cup (19 g)
  • Brazil nuts, 1 oz (4 g)
  • Carob flour, 1 cup (5 g)
  • Macadamia nuts, 1 cup, 2 oz (8 g)

Plant Based Complete Proteins

Most plant foods are incomplete proteins but there are a handful of exceptions. The following plant based foods are considered complete proteins.

  • Quinoa, 1 cup (8 g)
  • Chia seeds, 1 oz (4 g)
  • Hemp seeds, 1 oz (10 g)
  • Soybeans (roasted), 1 cup (61 g)
  • Soy milk, 1 cup (7 g)
  • Amaranth, 1 cup (9 g)
  • Buckwheat, 1 cup (23 g)

Meeting Your Needs

You can easily meet your body’s daily need for protein by choosing foods high in this macronutrient while low in fat and sodium. Your protein intake will provide your body with the necessary building blocks to create strong bones and muscles.


One of my most popular recipes on the blog is this white chicken chili from a few years back. I haven’t made it in a really long time, but as I was looking through old posts, I came upon it and remembered how much I loved it! Today, I’ve got Instant Pot White Chicken Chili recipe to share with you.

I know some people don’t get the appeal of the Instant Pot, but it has truly become my favorite appliance in the kitchen. I love that I can get home at 5 with no plans for dinner and have dinner ready within the hour with minimal prep ans hands on time. I can even use frozen chicken breasts. This is perfect for me because I sometimes get pretty caught up at work and will get home with no plan for dinner. The IP has made life a lot easier!

I have been working on adapting all of my favorite slow cooker recipes lately. No joke, I haven’t pulled out my slow cooker since I got my Instant Pot. So, if you don’t have one, try to snag one this holiday season!

And, no, this is not sponsored post for the Instant Pot. I’m just a fan and you guys know I’m all about finding ways to get delicious and nutritious dinners on the table as quickly and as easily as possible. But, if you don’t have one and want to make this chili, fear not, you can also make it in your slow cooker. I’ve provided the directions for both below.

Instant Pot White Chicken Chili

This recipe couldn’t be easier. I just toss in some sliced chicken breasts, beans, corn, broth, and a bunch of seasonings and I’ve got dinner ready in a snap! I used navy beans, but if you want to try other beans like cannelini or pinto beans, that is just fine too!

I cook the chili for 15 minutes. This may seem like a long time in the IP for diced chicken breasts, but I have never felt the chicken was dry. It comes out nice and tender. If you are worried or make it and feel your chicken is too dry, you can subtract a few minutes and see if that’s any better.

Instant Pot White Chicken Chili


yield: 4-6 SERVINGS

prep time: 10 MINUTES

cook time: 15 MINUTES (INSTANT POT)


  • 1 1/2 pounds boneless skinless chicken breasts, halved lengthwise
  • 2 (15-ounce) cans white navy beans, rinsed and drained
  • 1 (15-ounce) canned corn, drained
  • 1 (4-ounce) can, diced green chiles, drained
  • 2 cups low sodium chicken broth (can add more if desired)
  • 3 teaspoons ground cumin
  • 2 teaspoons chili powder
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon onion powder
  • 1 teaspoon kosher salt
  • shredded cheese, avocado, sour cream, cilantro for topping


Instant Pot Directions:
  1. Place the chicken breasts into the pressure cooker. Pour in the beans, corn, chiles, and the broth. Then stir in the seasonings. Cover with the lid and set valve to sealing position. Cook on poultry setting for 15 minutes followed by a quick pressure release. Shred the chicken with a fork and serve with desired toppings. Can add additional seasonings if desired.
Slow Cooker Directions:
  1. Place the chicken breasts into the slow cooker. Pour in the beans, corn, chiles, and broth. Stir in the seasonings and cover. Cook on low for 3 1/2 hours or high for 1 1/2 hours. Shred the chicken with a fork. Serve with desired toppings. Can add additional seasonings if desired.

Air Fryer Baked Garlic Parsley Potatoes

Air Fryer Baked Potato covered in a parsley garlic salt rub. You’ll never eat a plain baked potato again! Sponsored by Air-N-Water 

Are you ready to make the best air fryer baked potato you’ll ever taste? It’s a very well loved recipe, one of our favorite air fryer recipes!

If you’re here to learn how to bake a potato you’re in the right spot. I’m going to not only show you how to bake a potato but show you how to make the best baked potato you’ve ever tasted! I love my air fryer and I use it at least once a week to make baked potatoes. Since I have an air fryer the only way I make baked potatoes are in the air fryer. The air fryer baked potatoes are the so much better than making a baked potato in the oven. When you put on the seasonings it just takes the potatoes to another level.

It’s so good you could eat it without toppings.

We all love baked potatoes, we all get them when you’re out to eat, especially at a steakhouse. Whenever I’m eating one I enjoy when they’re salted, but man I always wanted MORE flavor on the crispy baked potato skin. Oh and no soggy baked potatoes, please! I’m not sure I know anyone who wants to eat soggy potato skin.

My daughter is just like me.  She loves fried foods, and she’s obsessed with baked potatoes.  If we go anywhere out to eat, she has to have a baked potato!  Making a baked potato at home is a total pain.  I’m always trying new things to get that perfect baked potato.

Why should you get an air fryer? 

If you want really crispy stuff without frying this air fryer is excellent! Fries are crispy, our potatoes are crispy on the outside and perfectly fluffy on the inside.

This is NOT a deep fryer. Think of it more like a convection oven. You can even bake in your air fryer! 🙂

At first, I used it thinking I could fry anything that I would typically fry like zeppoles or even battered cookies.  In all honesty, I didn’t like it because I was approaching it the wrong way.  I was trying to make deep fried desserts, and the Air Fryer isn’t made to do that.

It helps make some fried foods that you’d usually enjoy a much healthier option by using an air oven. You can cook without any add oil, and it’s oil free cooking unless you’re making our Air Fryer Baked Potatoes with Parsley Salt, and Garlic!

The oil helps the potatoes get that beautiful crispy skin.  Who doesn’t love a crispy baked potato on the outside and feather light cooked inside?!   Ohh and that salted garlic crust is INSANE!!

They will be gobbled up as soon as they hit the plate.

Air Fryer Baked Garlic Parsley Potatoes Recipe

Once I realized it wasn’t a typical fryer and I couldn’t do batters a whole new world opened up!  I made delicious baked potatoes.  In only 35 minutes! Bigger potatoes may take a bit longer and smaller potatoes will cook up quicker. I have even done baby baked potatoes like this. Each baby potato is a flavor burst in your mouth, yum!

Kay was squealing with excitement to have a perfectly baked potato at home.  These Air Fryer Baked Garlic Parsley Potatoes are so good that she gobbles a whole one up!

This recipe is great for all kinds of potatoes. If you eat the skin of the sweet potato (you should try it if you don’t, so good for you!) you could even use it for that.

Air Fryer Baked Potatoes with Garlic Parsley RubI was so quick to think I didn’t like the fryer, but after these potatoes, I then made amazingly crispy and delicious chicken drumsticks too!  I LOVE THIS MACHINE!

Why not just make a microwave baked potato, why an airfryer baked potato?

You will not get a crispy skin in the microwave. Microwaves result in more of a gluey potato, cookout essential nutrients, and just won’t pack as much flavor as this air fryer baked potato recipe.

Air Fryer Baked Garlic Parsley Potatoes Recipe

These are perfect for your next cookout or even alongside dinner. We make them at least once a week, either air fryer baked potato or air fryer baked sweet potato. When the whole family loves and enjoys something we tend to make it often and this air fryer baked potato recipe is a staple in our home.

Air fryer sweet potatoes are a must try. It’s just as good as our air fryer baked potato but sweeter. 😉

Our Air Fryer Baked Sweet Potato recipe results in a sweet potato baked to perfection! - Topped with butter, salt and parsley.


How to make an air fryer baked potato

I like to slice the potato open and then open it up and push from the bottom up, so the potato just bursts open!


Air Fryer Baked Potato Recipe – Baked Garlic Parsley Potatoes

Prep Time                        Cook Time              Total Time

5 mins                              35 mins                   40 mins

Are you ready to make the best air fryer baked potato you’ll ever taste? Crispy and tasty Air Fryer Baked Potatoes. Coated in flavor! Make our Air Fryer Baked Garlic Parsley Potatoes for the best side dish recipe in just 35 minutes for your family meals.

Course: Side Dish
Cuisine: American
  • 3 Idaho or Russet Baking Potatoes
  • 1-2 Tablespoons Olive Oil
  • 1 Tablespoon Salt
  • 1 Tablespoon Garlic
  • 1 Teaspoon Parsley
  1. Wash your potatoes and then create air holes with a fork in the potatoes.
  2. Sprinkle them with the olive oil & seasonings, then rub the seasoning evenly on the potatoes.
  3. Once the potatoes are coated place them into the basket for the Air Fryer and place into the machine.
  4. Cook your potatoes at 392 degrees for 35-40 minutes or until fork tender.
  5. Top with your favorites. We love fresh parsley and sour cream!


Think healthy and hearty paleo cooking takes forever? Got 20 minutes?


whole30 compliant recipe markHere’s a unique surf and turf kind of paleo meal that’s quick and easy. And it’s loaded with wholesome, nutritious stuff which makes it even better.

This paleo dish takes more time to chop the fresh veggies than it does to cook. And with its super-easy spices and a pre-cooked sausage of your choice, it’ll be on your plate in a snap!

For those of you who aren’t familiar with Old Bay Seasoning, it’s awesome! Your mom and grandma probably had this in their cupboard. Smart ladies! And for good reason. It’s a 70-year-old secret mix of herbs and spices that includes celery salt, red pepper, mustard, black pepper, bay leaves, cloves, paprika and some other ingredients they don’t list. I love it. It adds an awesome zip to seafood and poultry. And it’s really inexpensive compared to most pre-mixed spices. Be sure and add this classic to your spice rack!

20-minute paleo skillet meal

Take this skillet recipe and make it your own…for this one, I subbed out the regular sausage for wild boar sausage – really good!

What’s really great about this paleo shrimp and sausage recipe is its versatility – feel free to change up the veggies any way you want. I kept this mixture to quick-cooking veggies because we were hungry and I didn’t want to wait. And we nailed it.

Spicy, sweet and savory all in one bite.

This one’s a keeper for us. Hope it will be for you too!

20-Minute Shrimp & Sausage Skillet Paleo Meal Recipe

20-Minute Shrimp & Sausage Skillet Paleo Meal Recipe


    • 1 lb of medium or large shrimp (peeled and deveined)
    • 6 oz of pre-cooked smoked sausage, chopped (choose your favorite)
    • 3/4 cup diced red bell pepper
    • 3/4 cup diced green bell pepper
    • 1/2 of a medium yellow onion, diced
    • 1/4 cup chicken stock
    • 1 zucchini, chopped
    • 2 garlic cloves, diced
    • Salt & pepper to taste
    • Pinch of red pepper flakes
    • 2 tsp Old Bay Seasoning
    • Olive oil or coconut oil
    • Optional garnish: chopped parsley
  • Serves about 4


  1. Heat a large skillet over medium-high heat with some olive oil or coconut oil
  2. Season shrimp with Old Bay Seasoning
  3. Cook shrimp about 3-4 minutes until opaque – remove and set aside
  4. Cook onions and bell peppers in skillet with 2 Tbsp of olive oil or coconut oil for about 2 minutes
  5. Add sausage and zucchini to the skillet, cook another 2 minutes
  6. Put cooked shrimp back into skillet along with the garlic, and cook everything for about 1 minute
  7. Pour chicken stock into pan and mix through to moisten everything
  8. Add salt, ground pepper, and red pepper flakes to taste
  9. Remove from heat, garnish with parsley and serve hot


Easy Low Carb Almond Flour Biscuits

These delicious gluten-free biscuits, made from almond flour, are high in protein, low in carbohydrates and low in sugars. Almond flour is by far the more superior gluten-free flour. It is moist, delicious, nutritious and easy to use. These biscuits yield a firm enough texture to hold just about any preserve or condiment you choose to serve with them.

For best results the almond flour and egg whites should be chilled too. It is also important not to handle the dough too much and get them into the hot oven immediately. This recipe can successfully be doubled.


  • 1 cup PLUS 2 tablespoons almond flour

  • 1 teaspoon aluminum free baking powder

  • ½ teaspoon sea salt

  • 2 tablespoons cold butter

  • Egg whites from 3 large eggs


  • Preheat oven to 400oF

  • Mix chilled almond flour, baking powder and salt together in a medium size bowl. Add the cold butter work in the butter with a pastry cutter until crumbly. Alternatively this step can be done in your food processor – blitz then for a few seconds only.

  • In a small glass bowl or metal bowl, whisk the eggs with a fork or whisk until they slightly frothy – about 30 seconds.

  • Blend the eggs in the almond flour mixture with a knife just until combined. Do not overwork. If using a food processor, add the egg whites and blitz for a few seconds only until combined.

  • If you decided not to use chilled almond flour and chilled eggs, then place the mixture in the fridge for 20 minutes to allow the bits of butter to harden.

  • Drop 4-6 neat spoonful’s of batter (depending on your required size) on a baking sheet lined with parchment. Alternatively, use a well-greased muffin pan.

  • Bake immediately for 10-12 minutes until golden brown.

  • Serve with butter and preserves or top the biscuits with your favorite sausage gravy.


Being on keto is a promise to me that a lot of good things are coming my way. But an important learning for me through this lifestyle is that I if try to fight my cravings, I am not going to be able to continue with this for long. So I found this super easy and oh-so-delicious Mug cake recipe which is completely customisable. A quick and amazing fix for those sweet cravings – 90 Second Microwave Mug cake!

keto mug cake

Life is all about making your choices. Your choices determine the rest of your path. Keto, for me, is not just a diet. I am not doing this just to shed the extra kilos. For me, this is a lifestyle choice. Keto makes my body and mind feel good. The only obstacle for me is the occasional cravings. ‘Cravings’ is not even the correct term. It is more like – I am missing eating xyz food.

One such thing that I was missing was a cake. And a quick one at that. Before keto, whenever I felt like munching or having a snack, I would grab some chips or cookies or even a banana. But I am not allowed any of those things now. I felt like I needed to find something that I can grab as and when I wanted.

And then I found some mug cake recipes on pinterest and it struck me that this is exactly what I want – a quick fix!

keto vanilla mug cake


And then came this recipe as a blessing. It takes less than 90 seconds in the microwave and less than a minute for the prep. Believe me, keto or not keto, if you have these ingredients at hand, please give this a try!

It is so delicious. My mind was blown when i had this for the first time. And it has become my frequent and favorite mug cake recipe. It is super moist, and soft and very customisable. Since I love bananas (and can’t have them), I use banana essence in these mug cakes. You can use any flavor you want.

You can add or omit chocolate chips, chopped nuts if you like!

Without wasting any more time, let me share the recipe of this amazing 90 second mug cake with you all.

This recipe has been adapted from here.

Prep Time :  1 minute
Cook Time :  80-90 seconds
Servings : 1 Person
3 tbsp almond flour

2 tbsp stevia

1 egg

1.5 tbsp sour cream

1.5 tbsp butter

1/8 tsp salt

1/4 tsp flavoring of your choice

1/4 tsp baking powder

1 tbsp chocolate chips unsweetened

1.Combine almond flour, baking powder, salt, stevia and melted butter well.
2.Add egg and mix well.
3.Add sour cream and mix well. Add the chocolate chips and mix again.
4.Pour into a mug and microwave for 90 seconds. You want to keep an eye on it. It will rise above the mug and just before it spills over, open the microwave door and let it deflate before finishing the whole 90 seconds.

Almond flour – I use this

Stevia – I use this

Salt – I use this

Vanilla – I use this

Baking powder – I use this


Rosemary And Garlic Coconut Flour Bread –Recipe–

Rosemary And Garlic Coconut Flour Bread is one of the easiest recipes to start with when you start baking with coconut flour! This recipe makes one loaf of bread. You can  easily double  or triple this recipe and freeze extra loaves.



  • 1/2 cup Coconut flour
  • 1 stick butter (8 tbsp)
  • 6 large eggs
  • 1 tsp Baking powder
  • 2 tsp Dried Rosemary
  • 1/2-1 tsp garlic powder
  • 1/2 tsp Onion powder
  • 1/4 tsp salt


  1. Combine dry ingredients (coconut flour, baking powder, onion, garlic, rosemary and salt) in a bowl and set aside.
  2. Add 6 eggs to a separate bowl and beat with a hand mixer until you get see bubbles at the top.
  3. Melt the stick of butter in the microwave and slowly add it to the eggs as you beat with the hand mixer.
  4. Once wet and dry ingredients are fully combined in separate bowls, slowly add the dry ingredients to the wet ingredients as you mix with the hand mixture.
  5. Grease an 8×4 loaf pan and pour the mixture into it evenly.
  6. Bake at 350 for 40-50 minutes (time will vary depending on your oven).
  7. Let it rest for 10 minutes before removing from the pan. Slice up and enjoy with butter or toasted!


Nutrition (1/10 loaf)
Calories: 147
Fat: 12.5g
Protein: 4.6g
Carbs: 3.5g
Fiber: 2g
Net Carbs: 1.5g



Just two humble ingredients—bacon and brown sugar—are transformed into a salty-sweet masterpiece in the oven.


1 pound applewood-smoked bacon slices or thick-cut bacon slices

1/3 cup (packed) golden brown sugar


Position 1 rack in top third of oven and preheat to 400°F. Line large rimmed baking sheet with foil. Place large rack on lined baking sheet. Arrange bacon slices in single layer on rack. Sprinkle brown sugar evenly over. Bake until bacon is crisp and glazed, 15 to 18 minutes. Cool 5 minutes and serve.

Per serving: 136.2 kcal calories, 51.7 % calories from fat, 7.8 g fat, 2.6 g saturated fat, 20.6 mg cholesterol, 9.3 g carbohydrates, 0 g dietary fiber, 8.9 g total sugars, 9.3 g net carbohydrates, 6.9 g protein

Coconut Vegetable Soup

Coconut Vegetable Soup Recipe


2 shallots, minced
2 cloves garlic, minced
1 tablespoon minced gingerroot
¼ teaspoon crushed red pepper flakes
2 tablespoons peanut oil
1 carrot, julienned
1 medium zucchini, julienned
1½ cups napa cabbage, shredded
1 celery rib, finely sliced
4 cups chicken stock
6 ounces unsweetened coconut milk
1 stalk lemongrass, trimmed, pounded,and finely chopped
½ teaspoon turmeric
salt (to taste)
2½ cups fresh bean sprouts
fried red onion flakes (for garnish; optional)
lemon wedges (for garnish; optional)


Heat oil in a saucepan; add shallots, garlic, ginger, and crushed red peppers and cook until it becomes aromatic.
Add the carrots, zucchini, cabbage, and celery, stirring it up to coat veggies with spices.
Add the stock, coconut milk, lemongrass and turmeric.
Simmer soup, uncovered, on low heat, for 15–20 minutes, or until vegetables are cooked to your liking.
To serve, place a small handful of bean sprouts in the bottom of each bowl.
Top bean sprouts with soup, and garnish with onion flakes, and serve with a squeeze of lemon wedge.
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