Vegetarian Recipes. Your Favorite Berries, Fruit & Nuts (Serves 1)

Save this PDF as:
Size: px
Start display at page:

Download "Vegetarian Recipes. Your Favorite Berries, Fruit & Nuts (Serves 1)"

Transcription

1 Vegetarian Recipes Your Favorite Berries, Fruit & Nuts (Serves 1) In a bowl, combine your favorite fresh or frozen berries (blueberries, strawberries, raspberries) with your favorite fruit (i.e. banana, apple, peaches). Top with a tablespoon of nuts or seeds (i.e. chopped walnuts, sunflower seeds, hemp seeds, chia seeds). Serve warm or cold. May serve over one cup light, non-fat yogurt Southern Comfort Salad Prep 3 hr 15 min Serves cup Water 1 clove Garlic minced 1 4 teaspoon Black Pepper 1 (15 oz.) can Black-Eyed Peas drained and rinsed 1 cup Yellow Bell Pepper seeded and chopped 1 cup Tomato chopped 1 4 cup Fresh Parsley chopped 1 4 cup Red Onion chopped 2 Tbsp. Balsamic Vinegar (try Fig Vinegar for a tasty substitution) 8 cups Salad Greens Combine water, garlic, and black pepper in a large saucepan and bring to a boil. Add black-eyed peas; cover and simmer over low heat for 10 minutes. Drain. In a bowl, combine black-eyed peas mixture, bell pepper, tomato, parsley, onion, and vinegar. Cover and chill for at least 3 hours or overnight. Serve over the salad greens.

2 Sweet Potatoes Topped with Tomatoes and Beans Serves 4 4 small Sweet Potatoes 1 small Onion chopped 2 cloves Garlic chopped 1 (15 oz.) can Black Beans rinsed and drained 1 (15 oz.) can Diced Tomatoes 2 teaspoons Chili Powder 1 teaspoon Cumin 1 cup nonfat plain Yogurt (optional) Cut one inch slits into the sweet potatoes. Microwave on high until soft, approximately minutes. Meanwhile, water sauté onions and garlic for 3 minutes. Add black beans, tomatoes, chili powder and cumin. Bring to a boil, and then cook for 10 minutes on low to medium heat. Cut prepared sweet potatoes into halves and top with bean mixture. Top with yogurt if desired. Broccoli & Cauliflower Serves oz. bag frozen broccoli and cauliflower Cook according to package directions

3 Warm Blueberry Breakfast (Serves 1) 1 cup frozen Blueberries (substitute frozen peaches) 1 2 cup unsweetened Almond Milk (substitute hemp milk or skim milk) 1 4 cup unsweetened shredded Coconut lightly toasted (optional) 1 tablespoon Walnuts chopped 1 2 medium Banana sliced Heat blueberries and almond milk until warm, approximately one minute in the microwave. Add remaining ingredients. Stir and serve. Peach and OJ Smoothie (Serves 1) 1 2 cup Orange Juice 1 2 cup Water 1 cup frozen Peach slices 1 small frozen Banana* 1 Tablespoons slivered Almonds Pour the orange juice and water into a blender. Add the peach and banana slices. Add the almonds. Blend until smooth. Prep Notes 1 day before: *For The Peach and OJ Smoothie, freeze a banana for at least 24 hours before preparing the recipe. To freeze, cut a banana into ½ inch pieces, wrap tightly in plastic wrap and freeze

4 Veggie Bean Pita Sandwiches Serves 6 3 tablespoons Water 1 cup Broccoli Florets finely chopped 1 2 cup Cauliflower Florets finely chopped 2 medium Carrots finely chopped 2 medium Red Bell Peppers finely chopped 1 medium Zucchini finely chopped 1 medium Onion finely chopped 4 Cloves Garlic finely chopped tablespoons Mixed Seasoning Spice (choose a no-salt seasoning of any variety) 1 tsp. Dried Basil 1 tsp. Dried Oregano 1 tsp. Dried Parsley 1 tsp. Chili Powder 3 4 cup Raw Cashews 1 2 cup unsweetened Almond Milk (substitute hemp milk) 1 (15 oz.) can Pinto Beans drained and rinsed 3 full Whole Wheat Pitas (try large Romaine Leaves for a healthy substitution) Combine the water, broccoli, cauliflower, carrot, bell pepper, zucchini, onion, garlic, seasoning spice, basil, oregano, parsley, and chili powder in a large pot. Sauté for 15 minutes or until vegetables are tender. Add more water if needed. In the meantime, blend cashews and almond milk in a high-powered blender or food processor until smooth. Add cashew mixture and beans to the vegetables and mix and heat thoroughly. Cut pitas in half and fill.

5 Mixed Vegetables Serves oz. bag frozen mixed vegetables Cook according to bag instructions Mango Salad with Black Beans Serves 2 1 medium Mango peeled and cubed 2 Tbsp. Fresh Cilantro chopped (substitute 1 Tbsp. dried cilantro) 4 small Green Onions chopped 1 small Red Bell Pepper seeded and chopped 1 (15oz.) can Black Beans drained and rinsed 3 Tbsp. Lime Juice 1 small clove Garlic minced 1 tsp. Dried Oregano 1 tsp. Ground Cumin 1 8 tsp. Chili Powder 8 cups Salad Greens (Romaine Lettuce or Mixed Spring Greens) Mix all ingredients except the salad greens in a bowl. Let stand for at least 15 minutes. Serve on top of salad greens.

6 Broccoli and Garbanzo Bean Salad Serves 4 For Salad 6 cups Broccoli (cut into small florets) 1 (15 ounce) Garbanzo Beans/Chickpeas (rinsed and drained) 1 4 cup chopped Red Onion cups halved Cherry Tomatoes 1 2 tablespoon Walnuts (chopped; substitute pine nuts) 1 large bag Mixed Salad Greens (4 cups per serving) For Dressing 1 4 cup Lemon Juice (fresh or bottled) 1 2 cup Water 2 tablespoons Walnuts 1 4 cup Dates (chopped) 1 tablespoon Dijon Mustard 1 clove Garlic Steam broccoli until just tender, about 5 minutes. Cool. In a large bowl combine the cooled broccoli with garbanzo beans, onion, cherry tomatoes and nuts. Blend dressing ingredients in a high-powered blender. Toss salad with desired amount of dressing. Save leftover dressing in the refrigerator for a leftover salad.

7 Zesty Spinach Soup Serves 4 1 Purple Onion chopped 2 large Carrots peeled and coarsely chopped 1 cup Celery including leaves 2 cloves Garlic minced 1 2 tsp. Sea Salt 1 2 tsp. Ground Black Pepper 6 cups Vegetable Broth 1 (28 oz.) can Petite Diced Tomatoes 1 2 cup Quinoa uncooked 1 (15 oz.) can Kidney Beans drained and rinsed 1 tsp. Curry Powder 1 4 tsp. Nutmeg 3 cups Baby Spinach Sauté onions in a few tablespoons of water or broth for 2 minutes. Add carrots, celery, garlic, salt, and pepper. Sauté until vegetables are golden, about 5 minutes. Add broth, tomatoes, quinoa, beans and spices. Bring to boil, then cover and simmer over low heat for 15 to 20 minutes, or until the quinoa is tender. Add the spinach and cover. Cook briefly, just until the leaves are wilted.

8 Zucchini & Tomato Mix Serves 2 2 medium zucchini sliced 1 large onion sliced 1 large tomato chopped 1 cup fresh mushrooms sliced 1 tablespoon Mrs. Dash Salt-free Original Blend Water saute vegetables over medium heat until just tender. Sprinkle with Mrs. Dash Salt-Free Original Blend. NOTE: To water sauté, heat your skillet on high heat until water sputters when dropped in the pan. Use small amounts (2 or 3 Tablespoons) of water in the skillet, cover often, and add more water as needed until the vegetables are tender. Toast with Almond Butter Serves 1 1 slice Ezekiel 4:9 Sprouted Whole Grain Bread (substitute other whole grain bread-3 grams fiber/slice) 1 tablespoon Almond Butter 1 small Banana Toast the bread. Spread almond butter on toast. Top with slices of banana.

9 Your Favorite Salad Serves 1 4 cups Mixed Salad Greens Assorted Vegetables for Salad Prepare a salad with ingredients you enjoy using 4 cups of mixed greens. Add assorted non-starchy vegetables, such as tomatoes, onions, mushrooms, zucchini, snap peas, broccoli, cauliflower, etc. Top with 1/2 cup of any bean, such black beans, lima beans or black-eyed peas. Add a tablespoon of raw nuts or seeds, such as sliced almonds, walnuts, cashews, sunflower seeds, pumpkin seeds. Add a serving of chicken strips if you have not satisfied your lean meat allowance for the day. Add a tablespoon of low-sugar and low-fat dressing. Homemade Berry Yogurt Serves 2 2 cups frozen Blueberries (can use fresh or frozen blueberries, blackberries or strawberries) 3 4 cup unsweetened Almond Milk (substitute hemp milk) 2 tablespoons ground Flaxseed (substitute ground chia seeds for firmer consistency) 4 Dates pitted and chopped (substitute 2 Medjool dates) Place all ingredients into a high-speed blender and blend until smooth. Chill to allow the yogurt to set. Try serving over fresh peaches or other fruit

10 Grocery Store Salad Bar (Serves 1) : Prepare a quick salad from a local grocery store salad bar. Place approximately 4 cups of mixed salad greens in the provided container. Top with tomatoes, onions, broccoli, cauliflower and any other raw non-starchy vegetables. Avoid pastas or prepared foods in creams or sauces. Avoid starchy vegetables, such as corn and peas. Choose a low-fat and low-sugar salad dressing. A vinaigrette is often a better choice, but if possible read the ingredients to avoid hidden sugars. Veggie Bean Wraps Serves 4 1 (15 oz.) can Garbanzo Beans/Chickpeas rinsed and drained 1 4 cup Vegetable Broth 1 2 tablespoon Dried Parsley 1 tablespoon Mrs. Dash Salt-free Original Blend (substitute Mrs. Dash Salt-free Italian seasoning blend or other seasoning blends) 2 tablespoons Almond Butter 1 medium Tomato chopped 1 ripe Avocado peeled and chopped (optional) 1 small Red Onion chopped 1 cup Romaine Lettuce shredded (substitute other varieties) 4 small Whole Grain Tortillas Preheat the oven to 350 degrees F. In an oven safe container combine chickpeas with vegetable broth, parsley and salt-free seasoning blend. Bake the chickpea mixture for 20 minutes. Remove from the oven and mash the mixture until it is a coarse consistency. Warm the tortillas for a minute in the warm oven or in the microwave. Spread a thin coating of the almond butter on each tortilla. Top with baked chickpea mixture, tomatoes, avocado, onion and lettuce

11 Roasted Asparagus Serves 2 1 pound Asparagus spears trimmed drizzle of olive oil salt and pepper to taste Preheat oven to 400 F. Arrange asparagus spears in a single layer on a large rimmed baking sheet. Drizzle oil over asparagus or spray with a Misto Olive Oil Sprayer and turn to coat. Season with salt and pepper. Roast, turning occasionally, until lightly browned and just tender, minutes. Banana Berry Breakfast (Serves 1) 1 4 cup Water (add more if preferred) 1 4 cup Old-Fashion Rolled Oats 1 cup frozen Mixed Berries (substitute fresh or frozen blueberries, blackberries or strawberries) 1 tablespoon Walnuts chopped 1 2 tablespoon raw Sunflower Seeds 1 tablespoon Raisins 1 teaspoon Cinnamon 1 2 medium Banana sliced Combine all ingredients into a microwaveable bowl. Heat for 1 & 1/2 minutes. Stir. Heat for an additional 1 minute. Stir and serve. (Note: If making on the stove increase water to 1/2 cup, bring to a boil. Add oats and simmer for 5 minutes. Add berries and stir until heated. Remove from heat and stir in the remaining ingredients. )

12 Trust Me It's Good Blended Salad Serves 1 4 cup Spinach (substitute any other leafy green: romaine, watercress, baby kale) 1 cup frozen Blueberries 1 2 Banana 1 2 cup Pomegranate Juice (substitute other unsweetened fruit juice) 1 4 cup Almond Milk 1 tablespoon ground Flaxseed Put all ingredients into a high-powered blender and blend until smooth. Your Favorite Breakfast Serves 1 Choose your favorite breakfast this morning. Remember that lean meats and starches (i.e. starchy vegetables or grains) are limited. So if you have eggs, do not have meat with lunch or dinner. Likewise, if you have oatmeal, do not have a starch with lunch or dinner.

13 Spaghetti Squash No-Pasta Primavera (Serves 4) 1 medium Spaghetti Squash 1 large Carrot cut into short, thin slices 2 stalks Celery sliced 2 cloves Garlic minced cup shredded Cabbage 1 (15 oz.) can Pinto Beans 1 large Tomato chopped 1 3 cup Vegetable Broth 1 teaspoon Dried Thyme 1 teaspoon Dried Parsley 1 2 teaspoon Crushed Red Pepper 1 teaspoon Ground Coriander cup no sugar added Pasta Sauce (try Ragu Light Old World Style No Sugar Added Tomato & Basil Pasta Sauce) Cut spaghetti squash lengthwise. Place squash cut-sides-down in a microwave-safe baking dish with 1/2 inch of water in the bottom of the dish. Microwave on high for about 12 minutes, or until you can easily pierce the squash with a fork. Let cool for about 15 minutes, or until squash is cool enough to handle. Meanwhile, water saute* carrots and celery until somewhat tender (about 5 minutes). Add garlic and cabbage and cook over medium-high heat for about 10 minutes (Add water as needed). Stir in remaining ingredients, except for pasta sauce. Cover and simmer for 10 minutes or until vegetables are tender. Now, pick up one of the cooled squash halves and use a fork to pull and scrap the spaghetti-like strands into a bowl. Repeat with other half. Heat the pasta sauce until warm. Mix the spaghetti squash strands with the pasta sauce. Add the cooked vegetables, bean and herb mixture to the squash and mix together. *NOTE: To water sauté, heat your skillet on high heat until water sputters when dropped in the pan. Use small amounts (2 or 3 Tablespoons) of water in the skillet, cover often, and add more water as needed until the vegetables are tender.

HEALTHY EATER #1 RECIPES. Your Favorite Berries, Fruit & Nuts

HEALTHY EATER #1 RECIPES. Your Favorite Berries, Fruit & Nuts HEALTHY EATER #1 RECIPES Eggs & Toast 2 whole Eggs 1 slice Ezekiel 4:9 Sprouted Whole Grain Bread Lightly spray pan with Misto Olive Oil Sprayer. Cook eggs scrambled or sunny side up. Toast bread Your

More information

Dr. McDougall's Right Foods Vegan Black Bean & Lime Soup

Dr. McDougall's Right Foods Vegan Black Bean & Lime Soup Meat Lovers Recipes Apple and Berry Nut Oatmeal 1 cup Water 1 tsp. Cinnamon 1 4 cup Old-Fashion Rolled Oats 2 Tbsp. Raisins (substitute dried Currants) 1 cup frozen Blueberries (substitutle fresh or Strawberries,

More information

CONVENIENCE RECIPES. Your Favorite Berries, Fruit & Nuts

CONVENIENCE RECIPES. Your Favorite Berries, Fruit & Nuts CONVENIENCE RECIPES Toast with Almond Butter 1 slice Ezekiel 4:9 Sprouted Whole Grain Bread (substitute other whole grain bread-3 grams fiber/slice) 1 tablespoon Almond Butter 1 small Banana Toast the

More information

Meal Plan Week 1

Meal Plan Week 1 50-25-25 Meal Plan Week 1 Meal Prep Helpful Suggestions On the day before you start following this meal plan, do the following: Buy a pre-cooked Rotisserie Chicken from your local grocery store for easy

More information

Thick and Creamy Corn-Potato Soup Tomato Basil Soup

Thick and Creamy Corn-Potato Soup Tomato Basil Soup DANIEL FAST RECIPES Thick and Creamy Corn-Potato Soup 6 ears corn (cut off the cob) 6 medium-large red potatoes (chopped in 1/2 inch pieces) 6 carrots (finely chopped) 1 medium-large onion (finely chopped)

More information

CLEARSKI SOLUTI TH DR.TREVORCATES

CLEARSKI SOLUTI TH DR.TREVORCATES CLEARSKI N SOLUTI ON WI TH DR.TREVORCATES Cl earski nreci pes Grass Fed Beef Stew Entrées: 2 pounds Grass fed stew beef (or buffalo) 1 tablespoons coconut oil 2 cups water 1 clove garlic, peeled 1 or 2

More information

Fall 2018 Detox - Supplemental Recipes. Created by Sara Fins Health Coaching

Fall 2018 Detox - Supplemental Recipes. Created by Sara Fins Health Coaching Fall 2018 Detox - Supplemental Recipes Created by Health Coaching Fall 2018 Detox - Supplemental Recipes Health Coaching These are supplemental recipes for the 5-Day Detox. Many of them can be made ahead

More information

THIS IS WHY YOU RE SICK & TIRED

THIS IS WHY YOU RE SICK & TIRED THIS IS WHY YOU RE SICK & TIRED (AND HOW TO LOOK AND FEEL AMAZING) BY JACKIE WARNER Contents Recipes 5 Breakfast Options 5 Berry Smoothie 5 Citrus Smoothie 5 Pineapple Smoothie 5 Beet Smoothie 6 Orange

More information

Dr. Becky Fitness. Recipes

Dr. Becky Fitness. Recipes 0 1 2 3 Dr. Becky Fitness Recipes Disclaimer Copyright 2016 by Dr. Becky Fitness, LLC. All rights reserved. No part of this publication may be reproduced, stored in a retrieval system, or transmitted in

More information

Daniel Fast Recipes. Bean and Rice Casserole

Daniel Fast Recipes. Bean and Rice Casserole Daniel Fast Recipes Bean and Rice Casserole Beans and rice combine to make a complete protein. So this casserole serves as an excellent source of protein during the Daniel Fast. Preheat oven to 375 1 medium

More information

Recharge & Energize Your Body! DAYS 7-10 VEGETARIAN & PROTEIN RECIPES Fit House New York 1

Recharge & Energize Your Body! DAYS 7-10 VEGETARIAN & PROTEIN RECIPES Fit House New York 1 Recharge & Energize Your Body! DAYS 7-10 VEGETARIAN & PROTEIN RECIPES 2017 Fit House New York 1 Day 7 Breakfast Lunch Dinner Snack Flat Belly Smoothie Lentil Soup Spanish Chickpea Chicken (P) Vegan Broccoli

More information

Sample Meal Plan & Recipes

Sample Meal Plan & Recipes Sample Meal Plan & Recipes September 2015 Try our sample meal plan to get you started with new healthy choices. Choose the recipes you like or try them all. These resources can help you get moving! Meal

More information

Daily Goals. Nutrition Plan 4 PLAN 4. Top Tips to Remember. Unlimited non-starchy vegetables. 1 cup beans/legumes

Daily Goals. Nutrition Plan 4 PLAN 4. Top Tips to Remember. Unlimited non-starchy vegetables. 1 cup beans/legumes For every 2 vegetables, enjoy 1 fruit 15% of daily calories from meat, dairy, and processed foods Unlimited non-starchy vegetables Daily Goals PLAN 4 1 ounce raw unsalted nuts/seeds 1 cup beans/legumes

More information

Pasta Recipes Created by Nicole Porter Wellness

Pasta Recipes Created by Nicole Porter Wellness Pasta Recipes 5.24.18 Created by Meal Prep Spaghetti with Chicken, Spinach & Tomatoes 8 ingredients 30 minutes 4 servings 1. Preheat oven to 450 degrees F and line baking sheets with foil. 2. In a bowl,

More information

CONTENTS. 03 Introduction. 05 Breakfast. 12 Lunch. 13 Dinner

CONTENTS. 03 Introduction. 05 Breakfast. 12 Lunch. 13 Dinner 7 DAY MEAL PLAN CONTENTS 03 Introduction 07 05 Breakfast 0 4 12 Lunch 13 Dinner 2 Introduction One of the best ways to ensure success in your fitness and achieving a lean, healthy body is to plan your

More information

SOUPS, SALADS & VEGETABLES

SOUPS, SALADS & VEGETABLES SOUPS, SALADS & VEGETABLES Wrap celery in aluminum foil when putting in the refrigerator and it will keep better. To keep potatoes from budding, place an apple in the bag with the potatoes. 61 Soups, Salads,

More information

Phase 1 STARCH, WHEAT, SOY, PEANUT, AND COW S MILK ELIMINATION

Phase 1 STARCH, WHEAT, SOY, PEANUT, AND COW S MILK ELIMINATION Phase 1 STARCH, WHEAT, SOY, PEANUT, AND COW S MILK ELIMINATION 1500 Calorie Meal Plans WEEK SEVEN Healthy, delicious recipes created for the Metabolic Code Diet Plan Shopping List 1 container MCD-approved

More information

Ironside Fitness Clean Eating Meal Plan

Ironside Fitness Clean Eating Meal Plan Ironside Fitness Clean Eating Meal Plan Portions will depend on your individual goals. Ideally, you will eat slowly and mindfully. Stop eating when you are full, your body is very smart and will tell you

More information

FRIDGE & PANTRY STOCK

FRIDGE & PANTRY STOCK The Clean Eating Meal Plan is designed for busy, budget-conscious families. There are certain staples that if you simply keep them on hand, will make eating well very easy and more affordable! I list these

More information

MEATLESS MEALS. Spray your plastic containers with nonstick cooking spray before pouring in tomato-based sauces and there won t be any stains.

MEATLESS MEALS. Spray your plastic containers with nonstick cooking spray before pouring in tomato-based sauces and there won t be any stains. MEATLESS MEALS Spray your plastic containers with nonstick cooking spray before pouring in tomato-based sauces and there won t be any stains. 129 What Makes Beans, Peas, and Lentils So Good to Eat? They

More information

1500 Calorie Meal Plan

1500 Calorie Meal Plan Breakfast Sunday Monday Tuesday Wednesday Thursday Friday Saturday 1 Serving Cinnamon Apple Oatmeal (Cook 1/2 cup plain oats with 3/4 cup skim milk and 1/2 cup chopped apple. Top with 2 Tbsp. chopped almonds

More information

Get Your Awesome On! Meal Plan and Recipes Week 1 1

Get Your Awesome On! Meal Plan and Recipes Week 1 1 Get Your Awesome On! Meal Plan and Recipes Week 1 1 Day 1 Breakfast: Kale-Shallot Frittata* Snack: Plain Greek-style yogurt, 1/3 cup berries, 2 tablespoons granola Lunch: Broccoli Soup* with side salad

More information

Easy Italian Wedding Soup

Easy Italian Wedding Soup 2 packed cups arugula Crunchy Winter Salad 2 celery sticks (about 1 cup), thinly sliced on the diagonal 4 radishes, thinly sliced 1 apple, cored and thinly sliced 1/4 cup gouda, sliced 1/2 cup toasted

More information

2019 Cityline Weight Loss Challenge: 7-Day Meal Plan #2

2019 Cityline Weight Loss Challenge: 7-Day Meal Plan #2 2019 Cityline Weight Loss Challenge: 7-Day Meal Plan #2 Throughout the 2019 Cityline Weight Loss Challenge, Dr. Joey will release 4 brand new 7-day meal plans! This is the second one enjoy! MONDAY DAY

More information

Inspired Meals. Small corn tortillas filled with scrambled eggs, black beans and tomatoes, topped with fresh avocado

Inspired Meals. Small corn tortillas filled with scrambled eggs, black beans and tomatoes, topped with fresh avocado Inspired Meals Please only eat breakfast items at breakfast, but if you would like to substitute a dinner recipe for a lunch recipe or vice versa, feel free to do so. BONUS: you may add 1 cup of vegetables

More information

Directions:! Combine all ingredients in your slow cooker and cook on low for 8 hours. Enjoy!!

Directions:! Combine all ingredients in your slow cooker and cook on low for 8 hours. Enjoy!! Pumpkin Pie Oatmeal Ingredients: 1 cup steel cut oats 3-1/2 cups water (almond or regular milk can be substituted) 1 cup canned pumpkin puree 1 teaspoon vanilla extract 1/4 teaspoon salt 1 teaspoon pumpkin

More information

Abigail's Meal Plan. Created by That Clean Life

Abigail's Meal Plan. Created by That Clean Life Abigail's Meal Plan Created by That Clean Life Abigail's Meal Plan 5 days Mon Tue Wed Thu Fri Breakfast Zucchini Bread Overnight Oats Zucchini Bread Overnight Oats Zucchini Bread Overnight Oats Chocolate

More information

A healthy outside starts on the inside. ~ Robert Ulrich

A healthy outside starts on the inside. ~ Robert Ulrich 60 Quick & Easy Whole Food Recipes 1 A healthy outside starts on the inside. ~ Robert Ulrich Busy days and hectic nights can make it challenging to stick to your goals, but with these quick and easy whole

More information

Total-Body Transformation Challenge

Total-Body Transformation Challenge Total-Body Transformation Challenge www.mypersonalfitnesscoach.com www.tierraverdefitness.com Table Of Contents Green & Protein Smoothies 3 Biofuel 3 Homemade Dressings & Condiments 4 Breakfast Deliciousness

More information

%FMJDJPVT %*"#&5&4 3&$*1&4

%FMJDJPVT %*#&5&4 3&$*1&4 %FMJDJPVT %*"#&5&4 3&$*1&4 :63* &-,"*. Apple Orchard Oatmeal Oatmeal 1 cup cold water 1/2 cup old fashioned rolled oats (steel cut is best) 1 pinch salt (optional) Apple Pie Topping 1 tsp stevia or xylitol#

More information

Whole Food Plant Based Diet for Cancer Prevention

Whole Food Plant Based Diet for Cancer Prevention Bareroots Natural Health and Yoga Centre Whole Food Plant Based Diet for Cancer Prevention Plant Based Diet for Cancer Prevention Feel free to substitute grass fed, free range, organic meat and eggs if

More information

MENU. Day 1 Nectarine Smoothie Chickpea Salad Red Lentils with Potatoes

MENU. Day 1 Nectarine Smoothie Chickpea Salad Red Lentils with Potatoes MENU Day 1 Nectarine Smoothie Chickpea Salad Red Lentils with Potatoes Day 2 Strawberries & Cream Overnight Oats Red Lentils with Spinach & Nectarine Salad Caponata over Quinoa Day 3 California Eggs Chickpea

More information

Plant Based ON THE GO. (Week 6) Plant based for real life... eattolivedaily.com

Plant Based ON THE GO. (Week 6) Plant based for real life... eattolivedaily.com Plant Based ON THE GO MEAL PLAN (Week 6) SCHEDULE RECIPES SHOPPING LIST Plant based for real life... eattolivedaily.com O N T H E G O W E E K 6 M O N BREAKFAST LUNCH DINNER Chopped Fruit Grilled Veggie

More information

60 Quick & Easy Whole Food Recipes

60 Quick & Easy Whole Food Recipes 60 Quick & Easy Whole Food Recipes A healthy outside starts on the inside. ~ Robert Ulrich Busy days and hectic nights can make it challenging to stick to your goals, but with these quick and easy whole

More information

CODE Red - Protein 1-1 serving Orange - Fatty Protein half serving Yellow - Fat Blue - Carbohydrate Green - Vegetable

CODE Red - Protein 1-1 serving Orange - Fatty Protein half serving Yellow - Fat Blue - Carbohydrate Green - Vegetable EASY & HEALTHY MEAL PLAN 1 CODE Red - Protein 1-1 serving Orange - Fatty Protein 0.5 - half serving Yellow - Fat Blue - Carbohydrate Green - Vegetable 1 serving vegetable 1 serving protein 1 serving carbohydrate

More information

Clear Change TM. Category. Recipes

Clear Change TM. Category. Recipes Clear Change TM 8- Program Sample The easiest route may be simply choosing from our recipe suggestions. If you wish to develop your own recipes, keep the General Food Choices in mind. You may eat as much

More information

Week 1 Meal Plan

Week 1 Meal Plan --------------------------------- Week 1 Meal Plan --------------------------------- Monday Breakfast Uncle Sam Cereal with fresh blueberries and sliced bananas o Note: Be sure to keep the fruit to grain

More information

Slow Cooker Marinara Chicken and Vegetables

Slow Cooker Marinara Chicken and Vegetables Slow Cooker Marinara Chicken and Vegetables 2 pounds boneless, skinless chicken breasts 4 cloves garlic, peeled and crushed 4 tomatoes, chopped or one 14.5-ounce can low-sodium tomatoes, drained 4 medium

More information

Plain Greek yogurt Banana, small, sliced Chopped walnuts honey Unsweetened Coffee or tea Water

Plain Greek yogurt Banana, small, sliced Chopped walnuts honey Unsweetened Coffee or tea Water FALL/WINTER WEEK 5 MEAL PLAN Day Menu Item 600 calories 2000 calories Protein/Dairy Protein/ Other carbohydrate Plain Greek yogurt Banana, small, sliced Chopped walnuts honey Unsweetened Coffee or tea

More information

DROP ACID for LASTING HEALTH 20 RECIPES FOR IDEAL ALKALINE HEALTH

DROP ACID for LASTING HEALTH 20 RECIPES FOR IDEAL ALKALINE HEALTH DROP ACID for LASTING HEALTH 20 RECIPES FOR IDEAL ALKALINE HEALTH 20 RECIPES FOR IDEAL ALKALINE HEALTH DROP ACID for LASTING HEALTH It s no secret that how and what you eat has a profound effect on your

More information

7 Day Meal Plan for Pregnancy

7 Day Meal Plan for Pregnancy 7 Day Meal Plan for Pregnancy Disclaimer: Do not begin this meal plan without first receiving permission from your doctor or medical provider. This meal plan is only intended for inspiration and ideas,

More information

Flourless Pumpkin Muffins

Flourless Pumpkin Muffins Flourless Pumpkin Muffins 12 350 F 27 min. 1 cup pumpkin puree 1/2 cup pure maple syrup 2 eggs 1 tbsp. vanilla extract 1/4 cup melted coconut oil 1/4 cup unsweetened vanilla almond milk 2 1/4 cups rolled

More information

7-Day Menu_November 2018 Avocado Egg Toast

7-Day Menu_November 2018 Avocado Egg Toast 7-Day Menu_November 2018 Avocado Egg Toast Makes 1 serving Total time: 5 minutes ¼ avocado ¼ teaspoon ground pepper ⅛ teaspoon garlic powder 1 slice whole-wheat bread, toasted 1 large egg, fried 1 teaspoon

More information

Breakfast. Snack 1. Lunch. Snack 2. Dinner. Trail Mix With Banana. Apple with Almond. Carrots & Guacamole. Carrots & Guacamole

Breakfast. Snack 1. Lunch. Snack 2. Dinner. Trail Mix With Banana. Apple with Almond. Carrots & Guacamole. Carrots & Guacamole Mon Tue Wed Thu Fri Sat Sun Peaches & Cream Overnight Peaches Oats & (Andrea's Cream Overnight Version) Peaches Oats&(Andrea's Cream Overnight Version) Peaches Oats&(Andrea's Cream Overnight Version) Overnight

More information

Camille Durante

Camille Durante 6-Week Total-Body Transformation Challenge Camille Durante www.nutritionworksri.com Green & Protein Smoothies Trainer Tip: Blend the water and greens FIRST, then add the rest of the ingredients J (each

More information

Get the 1-Week Meal Plan Lose body fat, lower blood sugar, and boost energy with Prevention s diabetes- and fat-fighting Outsmart Diabetes Diet.

Get the 1-Week Meal Plan Lose body fat, lower blood sugar, and boost energy with Prevention s diabetes- and fat-fighting Outsmart Diabetes Diet. Get the 1-Week Meal Plan Lose body fat, lower blood sugar, and boost energy with Prevention s diabetes- and fat-fighting Outsmart Diabetes Diet. You ll eat three meals and two snacks a day. Each meal contains

More information

BABY BOK CHOY & CHILI CHICKEN SWEET POTATOES

BABY BOK CHOY & CHILI CHICKEN SWEET POTATOES BABY BOK CHOY & CHILI CHICKEN SWEET POTATOES 6 medium sweet potatoes tablespoons olive oil tablespoon smoked paprika teaspoon chili powder teaspoon cinnamon Preheat oven to 00 F. Scrub sweet potatoes with

More information

Location: Richwood City Council. Union County Farmer s Market. Location: City Parking Lot, Sixth & Main Streets, Uptown. When: Saturdays.

Location: Richwood City Council. Union County Farmer s Market. Location: City Parking Lot, Sixth & Main Streets, Uptown. When: Saturdays. UNION COUNTY 2011 FARMERS MARKETS Memorial Hospital of Union County Farmer s Market Location: Morey Center Entrance Hours: 11:00am 2:00pm Dates: June-September Wishwell Farms Marysville Satellite Market

More information

FOR ONE Winter Reset Week 3

FOR ONE Winter Reset Week 3 FOR ONE Winter Reset Week 3 PREP GUIDE DAY #14: Cook spaghetti squash * see prep guide page 2 Make marinara sauce * see prep guide page 2 Roasted sweet potatoes * see prep guide page 2 1¾ cups cooked quinoa

More information

October 2-8 Meal Plan

October 2-8 Meal Plan October 2-8 Meal Plan Welcome to the WonderMamas Plant-based meal plan! Here is how it works: We Meal Prep on Sunday and begin our eating on Monday! We provide Breakfast, AM Snack, Lunch, PM Snack, Dinner

More information

Shopping List paleoplan.com

Shopping List paleoplan.com Shopping List 08 2016 paleoplan.com Shopping List 08 2016 paleoplan.com Shopping List 08 2016 paleoplan.com Shopping List 08 2016 paleoplan.com Prep List WEEK 08 Here is a prep list to help make cooking

More information

Summertime Vegetarian Menu Plan

Summertime Vegetarian Menu Plan Summertime Vegetarian Menu Plan Week 1 Healthy Mexican Zucchini Boats Mexican Quinoa Garden Vegetable Pie Moroccan Cauliflower Chickpea Pitas with Tzatziki Sauce Corn, Avocado, and Black Bean Salad Vegetable

More information

Paramus Community Cookbook

Paramus Community Cookbook Paramus Community Cookbook Valley Health System The Valley Hospital, in collaboration with the Mayors Wellness Campaign and the Paramus Board of Health, are committed to guiding and inspiring members of

More information

Breakfast. Snack 1. Lunch. Snack 2. Dinner. Pumpkin Pie Overnight. Pumpkin Pie Baked. Monster Breakfast. Pumpkin Spice.

Breakfast. Snack 1. Lunch. Snack 2. Dinner. Pumpkin Pie Overnight. Pumpkin Pie Baked. Monster Breakfast. Pumpkin Spice. Mon Tue Wed Thu Pumpkin Pie Baked Oatmeal Pumpkin Pie Overnight Pumpkin Oats Pie Protein Smoothie Monster Breakfast Cookies Breakfast Pumpkin Pie Tarts with Coconut PumpkinWhipped Spice Granola Cream Pumpkin

More information

Eating for Happiness Program. Created by In Balance Pilates

Eating for Happiness Program. Created by In Balance Pilates Eating for Happiness Program Created by In Balance Pilates Eating for Happiness Program In Balance Pilates Enjoy our plan for Eating for Happiness! Get more ideas and resources when you sign up at www.inbalancepilates.ca

More information

Almond Butter Bites. Black-Eyed Pea Salad

Almond Butter Bites. Black-Eyed Pea Salad Almond Butter Bites ½ cup almond butter ¼ cup raw sunflower seeds ¼ cup raisins ¼ cup chopped almonds 2 tablespoons unsweetened shredded coconut ¼ teaspoon cinnamon Mix all ingredients in a bowl until

More information

M E A L P L A N E A S Y B R E A K F A S T R E C I P E S

M E A L P L A N E A S Y B R E A K F A S T R E C I P E S E A S Y B R E A K F A S T R E C I P E S E A S Y V E G A N M E A L P L A N questions? jenne@sweetpotatosoul.com M T BREAKFAST oatmeal DINNER kale kimchi salad SNACKS fresh fruit + nuts DINNER sweet potato

More information

G O - T O R E C I P E S

G O - T O R E C I P E S M Y F A V O R I T E H E A L T H Y G O - T O R E C I P E S B Y T A R A B I A L E K T A B L E O F C O N T E N T S Preface Energy Boosting Breakfasts Breakfast Burrito Cinnamon A.M. Quinoa Double-boosted

More information

Vegetarian Summertime Menu Plan

Vegetarian Summertime Menu Plan Vegetarian Summertime Menu Plan Week 2 Grilled Veggie Quesadillas Super Easy Guacamole Bean Burgers with Avocado Cream Garlic Parmesan Fries with Spicy Aioli All-in-One Caprese Pasta Skinny Taco Salad

More information

Fresh and healthy recipes and blogs created by nutritionist and Registered Dietitian Cynthia Sass. Sass is a three-time New York Times best-selling

Fresh and healthy recipes and blogs created by nutritionist and Registered Dietitian Cynthia Sass. Sass is a three-time New York Times best-selling Fresh and healthy recipes and blogs created by nutritionist and Registered Dietitian Cynthia Sass. Sass is a three-time New York Times best-selling author, nutrition consultant to five professional sports

More information

A breakfast that would make anyone happy to get out of bed. Makes 1 serving

A breakfast that would make anyone happy to get out of bed. Makes 1 serving NOTE: There are some recipes listed below that are not in the meal plan. Feel free to swap the meal plan recipes for these ones or use them as alternatives for later use. Apple Cinnamon Pancakes Makes

More information

7-Day Sample Meal Plan

7-Day Sample Meal Plan 7-Day Sample Meal Plan Day One Breakfast: Green Smoothie Lunch: Walnut and Apple Spinach Salad Dinner: Almond crusted baked chicken Side Salad Snacks of your choice Day Two Breakfast: Green Smoothie Lunch:

More information

MENU. Day 1 Nectarine Smoothie Chickpea Salad Cashew Crusted Chicken with Potatoes & Peppers

MENU. Day 1 Nectarine Smoothie Chickpea Salad Cashew Crusted Chicken with Potatoes & Peppers MENU Day 1 Nectarine Smoothie Chickpea Salad Cashew Crusted Chicken with Potatoes & Peppers Day 2 Strawberries & Cream Overnight Oats Nectarine Chicken Salad Caponata Fish Day 3 California Eggs Chickpea

More information

MENU OPTIONS BREAKFAST

MENU OPTIONS BREAKFAST MENU OPTIONS BREAKFAST Apple and Oat Porridge 4 cups water 1 ½ cups oat bran (not oatmeal) 1 large apple peeled/cored and chopped into very small pieces 1/3 cup raisins ½ teaspoon ground caraway seeds

More information

BOOTCAMP MEAL PLAN : Week 2

BOOTCAMP MEAL PLAN : Week 2 Snacks: BOOTCAMP MEAL PLAN : Week 2 Breakfast: Your Favorite Recipes Chocolate Covered Strawberry shake Mixed berry smoothie Basic chocolate shake Chocolate almond smoothie Blueberry smoothie Lunch: Repeat

More information

Avocado Toast with Garbanzo Beans

Avocado Toast with Garbanzo Beans Avocado Toast with Garbanzo Beans Makes 1 serving Prep time 10 min 1 large avocados 1/2 cup cherry tomatoes 1/4 cup garbanzo beans 1/2 lemon 1 Tbsp. olive oil 1 Tbsp. parsley 1 tsp. red pepper flakes Salt

More information

400 CALORIE BREAKFASTS 500 CALORIE BREAKFASTS. Chocolate chia breakfast pots. Salmon Frittata. INGREDIENTS (serves 2)

400 CALORIE BREAKFASTS 500 CALORIE BREAKFASTS. Chocolate chia breakfast pots. Salmon Frittata. INGREDIENTS (serves 2) Recipes 400 CALORIE BREAKFASTS Chocolate chia breakfast pots 30g chia seeds 175ml semi-skimmed milk 10g cocoa 4 dates or up to 2 tablespoons maple syrup Large handful of raspberries Stir the chia seeds

More information

Be Well CLeanse. Menu plan, shopping lists, & recipes for the perfect 2 week cleanse. bewell.com

Be Well CLeanse. Menu plan, shopping lists, & recipes for the perfect 2 week cleanse. bewell.com Be Well CLeanse Menu plan, shopping lists, & recipes for the perfect 2 week cleanse bewell.com Menu: WEEK ONE DAY 1 Lunch: Smoked Salmon Salad (page 12) Dinner: Grass Fed Burger with Quick Probiotic Pickle

More information

Week 4 Meal Plan: Vegan

Week 4 Meal Plan: Vegan Week 4 Meal Plan: Vegan Breakfast: Continue Favorite Shakes Pumpkin-Apple-Almond Overnight Oats Dinner: Veggie Fried Rice Mexican-Style Sweet Potatoes Old-Fashion Vegetable Soup Rustic Zucchini Tian Quinoa

More information

10 Minute Veggie Soup makes 6 servings

10 Minute Veggie Soup makes 6 servings 10 Minute Veggie Soup makes 6 servings 4 (14.5 oz.) cans chicken broth, low salt variety 1 (14.5 oz.) can diced tomatoes, no salt added 1 teaspoon dried basil 1/2 teaspoon onion powder 1/2 teaspoon garlic

More information

27 Day Meal Plan. 27#of#Our#SIMPLEST#Recipes# Compiled Into One EASY To Use Guide#

27 Day Meal Plan. 27#of#Our#SIMPLEST#Recipes# Compiled Into One EASY To Use Guide# 27 Day Meal Plan 27#of#Our#SIMPLEST#Recipes# Compiled Into One EASY To Use Guide# 1 » Who am I? My goal is to help you feel great about your body, your weight and your health. How exactly will I do that?

More information

Delicious Recipes from Breakfast To Dessert!

Delicious Recipes from Breakfast To Dessert! Delicious Recipes from Breakfast To Dessert! Disclaimer Copyright 2015 by Dr. Becky Fitness, LLC. All rights reserved. No part of this publication may be reproduced, stored in a retrieval system, or transmitted

More information

Brussels Sprouts with Umami Sauce

Brussels Sprouts with Umami Sauce Brussels Sprouts with Umami Sauce Brussels Sprouts: 1 ½ teaspoons expeller-pressed canola oil 1 ½ pounds Brussels sprouts, halved 2 garlic cloves, thinly sliced 1/3 cup Umami Sauce (see below) 2 teaspoons

More information

Ironside Fitness Clean Eating Meal Plan

Ironside Fitness Clean Eating Meal Plan Ironside Fitness Clean Eating Meal Plan Portions will depend on your individual goals. Ideally, you will eat slowly and mindfully. Stop eating when you are full, your body is very smart and will tell you

More information

Week 4 Recipes. Instructions: Reheat cooked quinoa in saucepan, remove from stove stir in egg white, vanilla, milk and spices.

Week 4 Recipes. Instructions: Reheat cooked quinoa in saucepan, remove from stove stir in egg white, vanilla, milk and spices. Week 4 Recipes Quinoa Chia Spiced Breakfast bowl 1 cup quinoa cooked quinoa o Quinoa Tip: You can use a pre-cooked quinoa. Trader Joes has a great one. Or make quinoa night before (note you need to soak

More information

Soups. Created by Nicole Porter Wellness

Soups. Created by Nicole Porter Wellness Soups Created by Roasted Carrot White Bean & Tahini Soup 11 ingredients 1 hour 4 servings 1. Preheat your oven to 375F and line a baking sheet with parchment paper. 2. In a large bowl, toss the chopped

More information

Bring water to a boil and add the muesli. Simmer for 2-5 minutes.

Bring water to a boil and add the muesli. Simmer for 2-5 minutes. Breakfast Recipes Easy High-protein Breakfast Stir-fry for the Daniel Fast 1 tablespoon olive oil 1 medium onion, sliced 1/2 green pepper, chopped 1 cup firm tofu, diced in bite-sized pieces Fresh Italian

More information

COOK LIKE A BRONCO. Campus Recreation Fitness Team in Collaboration with Health Services BOISE STATE

COOK LIKE A BRONCO. Campus Recreation Fitness Team in Collaboration with Health Services BOISE STATE COOK LIKE A BRONCO Campus Recreation Fitness Team in Collaboration with Health Services BOISE STATE UNIVERSITY @boisestaterec 1 COOK LIKE A BRONCO Breakfast.(1-3) (1) Hearty Veggie Breakfast Burrito (2)

More information

Bison Chili. Ingredients. Directions

Bison Chili. Ingredients. Directions Bison Chili 3 tbsp extra-virgin olive oil 12 oz ground bison ½ tsp salt ½ tsp freshly ground black pepper 1 small onion, finely chopped 2 garlic cloves, mashed 1 tbsp ground cumin 1 tbsp chili powder 1

More information

Baked Encrusted Salmon

Baked Encrusted Salmon Baked Encrusted Salmon 2 6-oz. wild Alaskan salmon filets 2 tsp. olive oil 1 lime 4 tsp. IsaCrunch Seasonings (garlic powder, onion powder, pepper) Yields: 2 servings, Calories 323 Grilled Chicken Breast

More information

10 Picky Eater Tips with Recipes!

10 Picky Eater Tips with Recipes! 10 Picky Eater Tips with Recipes! 1. Make a dish you re pretty sure they already like and add one simple, mild veggie! Pepperoni Pasta Bake with Zucchini Ingredients: 8 oz whole wheat macaroni 2 medium-large

More information

recipes Harvest of the Month FEBRUARY Winter Squash JANUARY Brussels Sprouts MARCH Cauliflower MAY Avocado APRIL Mushrooms JUNE Apricots

recipes Harvest of the Month FEBRUARY Winter Squash JANUARY Brussels Sprouts MARCH Cauliflower MAY Avocado APRIL Mushrooms JUNE Apricots 2017 JANUARY Brussels Sprouts FEBRUARY Winter Squash MARCH Cauliflower APRIL Mushrooms MAY Avocado JUNE Apricots JULY Raspberries AUGUST Grapes SEPTEMBER Cucumber OCTOBER Bell Peppers NOVEMBER Cranberries

More information

Breakfast. Mini-Frittatas

Breakfast. Mini-Frittatas Breakfast Mini-Frittatas 2 TBSPs extra virgin olive oil, plus additional oil for brushing muffin tins 2 cups chickpea (garbanzo bean) flour 1/4 cup nutritional yeast 1 teaspoon baking powder 1 teaspoon

More information

PROFILE THANKSGIVING MENU

PROFILE THANKSGIVING MENU Submitted by Alyssa Koens, Head Nutritionist Profile HQ POMEGRANATE SALAD Profile Exchange values: 1 ½ cups vegetables, 2 fats Number of Servings: 4 4 tsp. olive oil 2 tbsp. apple cider vinegar ½ tsp.

More information

Apple Cinnamon Pancakes

Apple Cinnamon Pancakes Pumpkin Oatmeal Breakfast Smoothie 1/4 cup dry rolled oats 3/4 cup almond milk 1/2 cup pumpkin puree 1 frozen banana 1/2 teaspoon ground cinnamon 1/4 teaspoon ground ginger 1/4 teaspoon vanilla extract

More information

Making Broth. Bone Broth. Tips: Healthy Body Healthy You

Making Broth. Bone Broth. Tips: Healthy Body Healthy You Making Broth Bone Broth Bone broth is a great source of gelatin and glutamine, which can be very healing for the body. Bone broth can be purchased at health food or specialty stores. Store-bought will

More information

Easy Chicken Salad. Leftovers from B2. Basil and Chive Scrambled Eggs. Apple and Pecan Chicken Salad. Super Veggie Chicken Soup

Easy Chicken Salad. Leftovers from B2. Basil and Chive Scrambled Eggs. Apple and Pecan Chicken Salad. Super Veggie Chicken Soup Week 2 Meal Plan Breakfast Lunch Dinner Day 1 Ham and Sweet Potato Breakfast Scramble Easy Chicken Salad Caramelized Cabbage and Pork A2 B2 C2 Day 2 Leftovers from A2 A1 A2 Leftovers from B2 B2 Leftovers

More information

1. Preheat the oven to 375 degrees F. 2. If using fresh blueberries, wash and drain. Place fresh or frozen blueberries in a 9-inch pie plate.

1. Preheat the oven to 375 degrees F. 2. If using fresh blueberries, wash and drain. Place fresh or frozen blueberries in a 9-inch pie plate. Blueberry Bling 3 cups frozen or fresh blueberries 2 teaspoons soft butter or margarine 1 tablespoon all-purpose flour 1 tablespoon brown sugar 1. Preheat the oven to 375 degrees F. 2. If using fresh blueberries,

More information

Roast broccoli for tomorrow's lunch. Cut sweet potatoes and arrange ingredients for tomorrow's dinner in the slow cooker.

Roast broccoli for tomorrow's lunch. Cut sweet potatoes and arrange ingredients for tomorrow's dinner in the slow cooker. 7-Day Meal Planner Day of Week Meal Time Saver Tip Sunday PREP DAY! Balsamic Ground Turkey & Apple Hash Make paleo mayo and homemade salad dressing if out. Also make cauliflower rice, and hard boiled eggs.

More information

Baked Chicken with Vegetables

Baked Chicken with Vegetables Baked Chicken with Vegetables 4 potatoes, sliced 6 carrots, sliced 1 large onion, quartered 1 raw chicken, cleaned, skin removed, and cut into pieces ½ cup water 1 teaspoon thyme ¼ teaspoon pepper 1. Preheat

More information

15 MINUTE RECIPES. Extra Easy Hummus! Microwave Popcorn. Grilled Fruit. Watermelon and Strawberry Lemonade. Kale Chips.

15 MINUTE RECIPES. Extra Easy Hummus! Microwave Popcorn. Grilled Fruit. Watermelon and Strawberry Lemonade. Kale Chips. 15 MINUTE RECIPES Extra Easy Hummus! 15 ounces (1 can) chickpeas (garbanzo beans) 1 clove garlic 2 teaspoons dried cumin ½ teaspoon salt 1 tablespoon olive oil 1. Strain chickpeas, reserving liquid. 2.

More information

Clear Change TM. Beverages

Clear Change TM. Beverages Clear Change TM 0- Program Sample The easiest route may be simply choosing from our recipe suggestions. If you wish to develop your own recipes, keep the General Food Choices in mind. You may eat as much

More information

Ironside Fitness Clean Eating Meal Plan

Ironside Fitness Clean Eating Meal Plan Ironside Fitness Clean Eating Meal Plan The plan, grocery list, preparation instructions and recipes can all be found in this document. Portions will depend on your individual goals. Ideally, you will

More information

Herbed White Cheddar Mac and Cheese

Herbed White Cheddar Mac and Cheese Cook Time: 20 minutes Herbed White Cheddar Mac and Cheese 1 package (16 ounces) whole wheat elbow macaroni 3 cups reduced fat 2% milk 1/4 cup flour 1/2 large head cauliflower, cut into florets (3 1/2 cups)

More information

Day 1 Day 2 Day 3 Day 5 Day 5 Day 6

Day 1 Day 2 Day 3 Day 5 Day 5 Day 6 Day 1 Day 2 Day 3 Day 5 Day 5 Day 6 Breakfast Pear & Pecan Breakfast Quinoa Pear & Pecan Breakfast Quinoa Pear & Pecan Breakfast Quinoa Green Apple Cinnamon Smoothie Green Apple Cinnamon Smoothie Triple

More information

Clean Eating Taco Shrimp

Clean Eating Taco Shrimp Clean Eating Taco Shrimp Serves 4 Course: Main Course Main Ingredient: Fish 2 pounds large, pre-cooked shrimp thawed if frozen 4 tbsp. taco seasoning see recipe Clean Taco Seasoning 2 tbsp. olive oil (or

More information

Prep Time: 15 minutes

Prep Time: 15 minutes Veggie Burritos Trying to eat more vegetables? These burritos are a great place to start! This meal is full of flavor and fiber! Prep Time: 15 minutes Serving Size: 1 burrito Calories 305 Carbohydrate

More information

2018 Cityline Weight Loss Challenge 7-Day Vegetarian Meal Plan

2018 Cityline Weight Loss Challenge 7-Day Vegetarian Meal Plan 2018 Cityline Weight Loss Challenge 7-Day Vegetarian Meal Plan MONDAY DAY 1 Muffin in a mug 2 tbsp ground flax meal 1 teaspoon baking powder 2 teaspoons cinnamon 1 tsp coconut oil 1 egg OR 2 tbsp ground

More information

March Dinner Ideas. Created by In Balance Pilates

March Dinner Ideas. Created by In Balance Pilates March Dinner Ideas Created by In Balance Pilates March Dinner Ideas In Balance Pilates Enjoy 2 weeks of dinner ideas with our Free gift to You! Get more at www.inbalancepilates.ca Chicken Curry Noodle

More information