1 Mon Tue Wed Thu Chocolate Cherry GreenPumpkin Smoothie Pie Protein Smoothie Chia Seed Breakfast Popsicles Berry Baked Oatmeal Fri Kiwi Green Smoothie Sat Sun Bacon & Eggs Breakfast Mango Jar Green Smoothie Bowl Breakfast Slow Cooker Chicken Soup Ginger ChickenStir Fry Slow Cooker Burrito Soup Unstuffed Cabbage RollsRoasted Brussels Sprouts One Caesar Pan Salmon Salad with Green Chicken Beans & Broccoli & Roasted Slaw Carrots with Peanut Sauc Lunch Baby Carrots &Hummus Celery & Hummus Brownie Batter Protein Balls Baby Carrots &Hummus Celery & Hummus Creamy Avocado Popsicles Pumpkin TahiniEnergy Balls Snack 1 Ginger Chicken Stir Fry Slow Cooker Burrito Soup Unstuffed Cabbage RollsRoasted Brussels Sprouts One Caesar Pan Salmon Salad with Green Slow Beans Cooker&Burrito Roasted Soup Carrots Blackened Fish Taco Bowls Dinner Apple with Almond Butter Banana with Almond Butter Sour Cream n' Onion Kale Apple Chips with Almond Butter Strawberry Banana Ice Cream Sour Cream n' Onion Kale Cherry ChipsBlueberry Coconut Popsicles Snack 2
2 Meal plan 99 items Fruits 4 Apple 4 1/2 Avocado 9 Banana 1 cup Blueberries 2 cups Cherries 4 1/2 Kiwi 1 1/2 Lemon 2 Lime 1 Peach 1/3 cup Pineapple 1/3 cup Strawberries Breakfast 1/4 cup All Natural Peanut Butter 1 cup Almond Butter 1/2 cup Granola 1/3 cup Maple Syrup 1/3 cup Pumpkin Seed Butter Seeds, Nuts & Spices 2 tsps Black Pepper 1 1/3 cups Cashews 1/2 tsp Cayenne Pepper 1/2 cup Chia Seeds 1/3 cup Chili Powder 1 tbsp Cinnamon 2 1/3 tbsps Cumin 1 tbsp Hemp Seeds 2 tsps Oregano 1 tbsp Paprika 1/2 cup Pumpkin Seeds 1/4 cup Raw Peanuts 2 1/8 tbsps Sea Salt Vegetables 4 cups Arugula 6 cups Baby Carrots 8 cups Baby Spinach 2 cups Broccoli 4 cups Broccoli Slaw 5 cups Brussels Sprouts 7 Carrot 1 head Cauliflower 23 stalks Celery 1/4 cup Cilantro 4 Garlic 2 tbsps Ginger 8 cups Green Beans 1 1/2 Green Bell Pepper 8 cups Green Cabbage 3 stalks Green Onion 4 Jalapeno Pepper 28 cups Kale Leaves 2 cups Mini Potatoes 1/2 cup Radishes 2 Red Bell Pepper 1/4 cup Red Onion 1 tbsp Rosemary 2 1/2 Sweet Onion 2 1/2 Yellow Onion Boxed & Canned 8 cups Black Beans 2 1/2 cups Brown Rice 9 cups Diced Tomatoes 1/2 cup Organic Coconut Milk 1 1/2 cups Organic Salsa Baking Bread, Fish, Meat & Cheese 48 ozs Chicken Breast 1 lb Chicken Thighs 1 lb Extra Lean Ground Beef 1 lb Extra Lean Ground Chicken 4 cups Hummus 8 slices Organic Bacon 40 ozs Salmon Fillet 2 Tilapia Fillet Condiments & Oils Cold Other 1/4 cup Apple Cider Vinegar 1/3 cup Coconut Oil 2 tbsps Dijon Mustard 3/4 cup Extra Virgin Olive Oil 1/4 cup Tahini 1/2 cup Tamari 8 Egg 1 cup Plain Greek Yogurt 8 1/3 cups Unsweetened Almond Milk 1 cup Chocolate Protein Powder 8 Ice Cubes 1 3/4 cups Vanilla Protein Powder 20 cups Water
3 Frozen Sea Salt & Black Pepper 1/4 cup Sesame Seeds 1/4 cup Sliced Almonds 1/4 cup Frozen Banana 2 cups Frozen Berries 1/2 cup Frozen Cherries 2 cups Frozen Corn 1 cup Frozen Mango 1 cup Frozen Strawberries 1 tbsp Cacao Powder 1/2 cup Coconut Flour 2 cups Oats 1/2 cup Organic Dark Chocolate Chips 1/3 cup Pitted Dates 1 tsp Pumpkin Pie Spice 1 1/2 cups Pureed Pumpkin 1/3 cup Raw Honey 1/2 cup Unsweetened Applesauce 1 tsp Vanilla Extract
4 Chocolate Cherry Green Smoothie 4 ingredients 5 minutes 2 servings Add all ingredients in a blender and blend very well until smooth. Divide into glasses and enjoy! 2 cups Cherries (fresh and pitted, or frozen) Likes it Sweet Add more cherries. 1/2 cup Chocolate Protein Powder 2 cups Baby Spinach 2 cups Unsweetened Almond Milk Extra Chocolate Add some cacao or cocoa powder. Extra Thick Add ground flax seeds or chia seeds. No Protein Powder Use a blend of hemp seeds and cocoa powder instead.
5 Pumpkin Pie Protein Smoothie 6 ingredients 10 minutes 2 servings Combine all ingredients together in a blender and blend very well until smooth. Pour into glasses and enjoy! 2 cups Unsweetened Almond Milk 1 cup Pureed Pumpkin No Pumpkin Pie Spice Toppings Warm it Up Use cinnamon instead. Sprinkle with extra cinnamon or pumpkin spice if desired, and top with raw pumpkin seeds if you like some crunch. To serve this warm, whisk together the almond milk, pureed pumpkin, and vanilla in a small sauce pan over medium heat and bring to a gentle simmer before adding it to the blender with the remaining ingredients. 2 Banana (frozen) 1 tsp Vanilla Extract 1 tsp Pumpkin Pie Spice 1/2 cup Vanilla Protein Powder
6 Chia Seed Breakfast Popsicles 8 ingredients 5 hours 6 servings 4. In a medium sized mixing bowl, combine the yogurt, almond milk, honey, and chia seeds. Mix well. Fill popsicle moulds about 1/4 of the way with the yogurt mixture then drop in the fruit. Spoon more of the yogurt mixture in to cover the fruit. To burst any airpockets in your popsicles, press down on the mixture with a spoon. Sprinkle the granola into the moulds to cover the yogurt and fruit, and press down with a spoon so that it gets incorporated with the yogurt mixture. Freeze for at least 5 hours. When you're ready to eat, leave on the counter for 10 minutes before removing from moulds, so they will slide out effortlessly. Enjoy! 1 cup Plain Greek Yogurt 1/2 cup Unsweetened Almond Milk 2 tbsps Raw Honey 1 tbsp Chia Seeds 1/3 cup Strawberries (sliced into small pieces) 1 Peach (sliced into small pieces) 1/3 cup Pineapple (sliced into small pieces) 1/2 cup Granola Vegan Use unsweetened coconut yogurt and replace honey with maple syrup. Mix it Up Use any fruit that is in season, or any fruit that you have on hand. DIY Granola Options Make our Banana Coconut Granola or Paleo Granola.
7 Berry Baked Oatmeal 8 ingredients 45 minutes 6 servings Preheat oven to 350 degrees F. Grease a baking pan with coconut oil. Add all ingredients in a mixing bowl and stir until thoroughly combined. Transfer to baking pan and bake for about 45 minutes or until a toothpick comes out clean. Sprinkle with sliced almonds before serving. Enjoy! 2 cups Oats (quick or traditional) 2 cups Unsweetened Almond Milk 2 tbsps Maple Syrup 1/2 cup Unsweetened Applesauce 1 tsp Cinnamon Leftovers No Applesauce Refrigerate in an air-tight container up to 3-5 days. Freeze if longer. Use mashed banana instead. 2 tbsps Chia Seeds 2 cups Frozen Berries 1/4 cup Sliced Almonds No Almonds Replace with pecans, walnuts, pumpkin seeds or sunflower seeds.
8 Kiwi Green Smoothie 7 ingredients 5 minutes 4 servings Combine all ingredients together in a blender and blend very well until smooth. Pour into glasses and enjoy! 4 Kiwi (small, peeled) 2 Banana (frozen) No Chia Seeds No Protein Powder Use flax seed instead. Use hemp seeds instead. 1 cup Vanilla Protein Powder 1/4 cup Chia Seeds 5 cups Baby Spinach 4 cups Water 8 Ice Cubes
9 Bacon & Eggs Breakfast Jar 7 ingredients 20 minutes 4 servings 4. Cook the bacon and wrap in paper towel while you prepare the rest. Add half the coconut oil to a frying pan and heat over medium. Add the diced potato and cover with a lid. Saute periodically until browned (about 10 minutes). Transfer the potato to a dish, season with a bit of sea salt and black pepper and set aside. Add the remaining coconut oil to the pan and scramble the eggs until cooked through (add a splash of almond milk for fluffier eggs). Transfer to a dish and set aside. Add a few spoonfuls of salsa to the bottom of the jars (500 ml in size). Add in a layer of potato and top with a layer of scrambled eggs then chopped bacon. Finish off with a layer of arugula and seal the jar. When ready to eat, dump into a bowl, toss well and enjoy! 8 slices Organic Bacon 1 tbsp Coconut Oil (divided) 2 cups Mini Potatoes (quartered) Sea Salt & Black Pepper (to taste) 8 Egg (whisked) 1 cup Organic Salsa 4 cups Arugula Vegetarian Replace the bacon with roasted chickpeas. Leftovers Store covered in the fridge up to 4 days. The Best Bacon Read the label. Look for quality bacon with no sugar added. Check out your local butcher.
10 Mango Green Smoothie Bowl 8 ingredients 5 minutes 1 serving Throw the banana, frozen mango, baby spinach, protein powder and almond milk into a blender. Blend well until smooth. Pour into a bowl and top with kiwi, blueberries, hemp seeds and any other favourite toppings. Enjoy! 1 Banana (frozen) 1 cup Frozen Mango 1 cup Baby Spinach 1/4 cup Vanilla Protein Powder Topping Ideas Turn It Into a Smoothie Fruit, nuts, fresh herbs, coconut, hemp hearts, granola, ground flax or chia seeds. Add more almond milk for a thinner consistency. 3/4 cup Unsweetened Almond Milk 1/2 Kiwi (peeled and sliced) 1/2 cup Blueberries (fresh or frozen) 1 tbsp Hemp Seeds
11 Slow Cooker Chicken Soup 8 ingredients 6 hours 6 servings Add all ingredients to the crock pot and cook on low for 6-8 hrs. Once chicken is cooked through, transfer it to a large bowl and shred it with two forks. Return the shredded chicken to the crock pot and let it soak for at least 5-10 minutes before serving. Adjust seasoning as needed. 1 Yellow Onion (diced) 4 stalks Celery (diced) 3 Carrot (medium, chopped) 1 tbsp Rosemary (fresh) More Carbs Leftovers Add chopped potatoes or cooked rice/pasta. You can also mix in raw pasta about 15 minutes before serving. Refrigerate in an air-tight container up to 3-4 days or freeze up to 6 months. Omit pasta and potatoes if you plan to freeze. 8 ozs Chicken Breast (boneless, skinless) 1 lb Chicken Thighs (boneless, skinless) Sea Salt & Black Pepper (to taste) 6 cups Water (or broth)
12 Chicken & Broccoli Slaw with Peanut Sauce 14 ingredients 35 minutes 4 servings 4. Preheat oven to 350. Line a baking sheet with parchment paper. Place the chicken breasts on the baking sheet and season with sea salt and black pepper. Place in the oven and bake for 30 minutes or until cooked through. In a food processor, combine peanut butter, tamari, lime juice, olive oil, ginger, garlic and water. Blend until smooth and set aside. In a large salad bowl, combine broccoli slaw, red pepper and green onion. Remove chicken from oven. Dice and add it to the salad bowl. Drizzle with desired amount of peanut dressing and toss well. Divide into bowls and garnish with cilantro and chopped peanuts. Serve with hot sauce if you like it spicy. Enjoy! 20 ozs Chicken Breast Sea Salt & Black Pepper (to taste) 1/4 cup All Natural Peanut Butter 1 tbsp Tamari 1 Lime (juiced) 1 tbsp Extra Virgin Olive Oil 1 tbsp Ginger (peeled and grated) 1 Garlic (clove, minced) 1/4 cup Water Vegan & Vegetarian Slow Cooker Version Prep Ahead Leftovers Use roasted chickpeas instead of diced chicken. Throw your chicken in a slow cooker with some onion and broth and cook on low for 8 hours. Shred the chicken with a fork before serving and add it to the salad. The chicken, peanut sauce, and veggies can all be prepped ahead to save time. Store in an airtight container in the fridge up to 3 days. 4 cups Broccoli Slaw 1 Red Bell Pepper (sliced) 3 stalks Green Onion (chopped) 1/4 cup Cilantro (chopped, optional) 1/4 cup Raw Peanuts (chopped)
13 Baby Carrots & Hummus 2 ingredients 5 minutes 8 servings Divide carrots between bowls. Serve with hummus on the side for dipping. Enjoy! 6 cups Baby Carrots 2 cups Hummus No Baby Carrots Use celery sticks, cucumber slices or sliced bell peppers instead.. Like it Spicy Top with a pinch of cayenne pepper or chili powder.
14 Celery & Hummus 3 ingredients 5 minutes 8 servings Sprinkle hummus with paprika for some added flavour (optional). Dip, dunk and enjoy! 16 stalks Celery (cut into sticks) 2 cups Hummus 2 tsps Paprika (optional) Make it Yourself Check out our Green Pea Hummus or Sweet Potato Hummus recipes.
15 Brownie Batter Protein Balls 7 ingredients 40 minutes 6 servings Line a baking sheet with parchment paper. Combine dates, black beans, chocolate protein powder, pumpkin seed butter, sea salt, and cacao powder in the bowl of your food processor. Process until smooth, scraping down the sides as necessary. Roll the dough into 1-inch balls and place on the covered baking sheet. You should have about 3 balls per serving. To make the optional chocolate drizzle: melt the chocolate chips in a double boiler and drizzle over balls. Refrigerate at least 1 hour to set. Enjoy! 1/3 cup Pitted Dates (packed) 2 cups Black Beans (cooked) 1/2 cup Chocolate Protein Powder 1/3 cup Pumpkin Seed Butter 1/2 tsp Sea Salt 1 tbsp Cacao Powder 1/2 cup Organic Dark Chocolate Chips (optional) Serving Size Nutrition information is calculated based on 3 balls per serving. Storage No Pumpkin Seed Butter Store in an airtight container in the fridge up to 1 week, or in the freezer for up to 1 month. Use tahini, sunflower butter, almond butter or peanut butter instead. Preferred Protein Powder This recipe was developed and tested using Genuine Health Vegan Fermented Protein Powder in Chocolate. For best results, use this or a plant-based protein powder.
16 Creamy Avocado Popsicles 3 ingredients 4 hours 8 servings Blend all ingredients in a food processor or blender until smooth. Pour into 3 ounce cups and insert popsicle sticks in the middle. Place in freezer for 4 hours or until completely frozen. Enjoy! 2 Avocado (peeled and pitted) 1/4 cup Raw Honey 1 cup Unsweetened Almond Milk Get the Layered Look No Almond Milk Fill bottom half of cup with avocado mixture and top half with almond milk. Insert popsicle sticks and freeze. For diagonal layering, angle cups in an ice tray and freeze avocado layer first. Before avocado freezes completely, insert sticks. Add almond milk layer after avocado completely frozen. Use coconut or cashew milk instead. Matcha Lover Add matcha powder to the avocado mix.
17 Pumpkin Tahini Energy Balls 7 ingredients 15 minutes 15 servings 4. In a medium sized mixing bowl, combine the coconut flour, coconut oil and pureed pumpkin. Mix thoroughly. Add tahini, maple syrup and cinnamon. Continue to mix until well combined. The mixture should be very doughy and stiff. Roll dough into small balls. Pour sesame seeds onto a small plate and roll each ball in the seeds to coat. Cover and store in the fridge up to 5 days, or the freezer for a month. 1/2 cup Coconut Flour (Bob's Red Mill) 2 tbsps Coconut Oil (melted) 1/2 cup Pureed Pumpkin 1/4 cup Tahini 3 tbsps Maple Syrup 2 tsps Cinnamon 1/4 cup Sesame Seeds No Tahini Use any type of nut or seed butter. No Sesame Seeds Roll them in crushed pumpkin seeds or hemp seeds instead. Best Results This recipe was developed and tested using Bob's Red Mill coconut flour. Results may vary with other brands.
18 Ginger Chicken Stir Fry 10 ingredients 30 minutes 4 servings Mix together tamari, garlic and ginger in a jar. Put on a lid and shake well. Set aside. Add coconut oil to a large frying pan and place over medium heat. Add chicken and yellow onion. Saute for 8 to 10 minutes or until chicken is mostly cooked through. Add in celery, red pepper and broccoli. Saute for another 5 minutes. Pour in sauce from jar. Stir well to mix. Once everything is well combined, turn off the heat and stir in your kale. Continue to stir just until kale is wilted. Plate stir fry. Garnish with sesame seeds and hot sauce if you like. Enjoy! 1/3 cup Tamari 2 Garlic (cloves, minced) 1 tbsp Ginger (peeled and grated) 1 tbsp Coconut Oil 20 ozs Chicken Breast (sliced into cubes) 1/2 Yellow Onion (diced) 3 stalks Celery (sliced) Alternative Veggies Use mushrooms, snap peas, carrots or any other vegetables you have on hand. 1 Red Bell Pepper (diced) 2 cups Broccoli (chopped into florets) 4 cups Kale Leaves (chopped) Serve it With Brown rice, pasta or quinoa. Leftovers Keeps well in the fridge up to 3 days. Vegan and Vegetarian Use chickpeas or tofu instead of chicken. Make It Faster Use pre-sliced veggies from the bag.
19 Slow Cooker Burrito Soup 16 ingredients 4 hours 12 servings Add all ingredients except kale, avocado and salsa to slow cooker. Cover and cook on high for at least 4 hours. Cook up to 8 hours, depending on how thick you like your soup. About 10 minutes before serving, remove the lid and set kale leaves on top. Cover with lid and let sit for 10 minutes. After 10 minutes, stir to mix in kale evenly throughout. Ladle into bowls and top with a spoonful of organic salsa and avocado. Enjoy! 4 cups Black Beans (cooked, drained and rinsed) 6 cups Diced Tomatoes 2 Sweet Onion (diced) 2 cups Frozen Corn 1 Green Bell Pepper (diced) 4 Jalapeno Pepper (de-seeded and diced) 1/4 cup Chili Powder 1 1/3 tbsps Cumin 2 tsps Oregano 1 tsp Black Pepper 1 1/3 tbsps Sea Salt 2 cups Brown Rice (uncooked) 8 cups Water 8 cups Kale Leaves (chopped) 2 Avocado (peeled and diced) 1/2 cup Organic Salsa
20 Unstuffed Cabbage Rolls 9 ingredients 45 minutes 4 servings Combine the rice and water in a sauce pot and lightly salt the water. Bring to a boil over medium-high heat then reduce to a simmer. Cover the pot and let cook for 40 minutes or until rice is tender. While the rice cooks, heat the coconut oil in a large stock pot over medium-high heat. Add the ground beef and onions and saute for about 5 to 7 minutes, or until beef is cooked through and browned. Drain off the fat. Add the cabbage, diced tomatoes, sea salt and black pepper. Bring to a boil, then reduce to a simmer. Let simmer uncovered for 15 to 20 minutes, or until cabbage is tender. Stir in the cooked rice until everything is well mixed. Let sit over low heat for another 5 minutes. Divide into bowls and enjoy! 1/2 cup Brown Rice (uncooked) 3/4 cup Water 1 tbsp Coconut Oil 1 lb Extra Lean Ground Beef 1 Yellow Onion (small, finely diced) 8 cups Green Cabbage (finely sliced) 3 cups Diced Tomatoes 1/2 tsp Sea Salt 1/2 tsp Black Pepper No Beef Any type of ground meat will work. Vegetarian & Vegan Use lentils instead of ground meat. Leftovers Store in an airtight container in the fridge up to 3 days.
21 Roasted Brussels Sprouts Caesar Salad 9 ingredients 1 hour 4 servings 4. Preheat oven to 400. In a large bowl, toss brussels sprouts with a splash of your olive oil and season with sea salt and pepper. Toss well and place on baking sheet lined with parchment paper or foil. Slice the top off of the head of garlic and peel away the skin so the cloves are showing. Drizzle with olive oil and wrap in foil. Place on the baking sheet with the brussels sprouts. Place in oven and bake for 30 minutes. At the 30 minute mark, remove the brussel sprouts and let the garlic cook for another 15 minutes. Remove garlic from oven and let cool. When cool enough to handle, pinch the cloves out one-by-one into a food processor/blender. Add the remaining olive oil, lemon juice, mustard and season with a bit of salt and pepper. Blend until creamy. Place the brussels sprouts, radish and ground chicken into the large mixing bowl and add desired amount of garlic dressing. Toss well. Place in bowl and garnish with seeds, sea salt and pepper. Enjoy! 1 lb Extra Lean Ground Chicken (cooked) 5 cups Brussels Sprouts (halved) 1/2 cup Radishes (sliced) 1/2 cup Pumpkin Seeds 1/3 cup Extra Virgin Olive Oil 1 Garlic (whole head) 1/2 Lemon (juiced) 2 tbsps Dijon Mustard Sea Salt & Black Pepper
22 One Pan Salmon with Green Beans & Roasted Carrots 5 ingredients 25 minutes 8 servings Preheat oven to 510. Line a baking sheet with parchment paper. Place green beans and carrots in a mixing bowl and toss with olive oil. Season with sea salt and black pepper. Transfer to baking sheet and bake in the oven for 10 minutes. Season your salmon fillets with sea salt and black pepper. Remove veggies from oven and place salmon fillets over top. Place back in the oven and bake for 7 to 10 minutes or until salmon flakes with a fork. Divide veggies between plates and top with salmon. Enjoy! 8 cups Green Beans (washed and trimmed) 4 Carrot 2 tbsps Extra Virgin Olive Oil (or coconut oil) Sea Salt & Black Pepper (to taste) 40 ozs Salmon Fillet No Salmon Vegan Use any type of fish fillet. Baking times will vary depending on thickness. Use roasted chickpeas instead of salmon. More Carbs Serve with quinoa or rice. Added Touch Toss the green beans in balsamic vinegar before serving.
23 Blackened Fish Taco Bowls 16 ingredients 30 minutes 4 servings To create cauliflower rice, chop cauliflower into florets and add to a food processor. Process until it reaches a rice-like consistency. (Note: If you don't have a food processor, you can grate the cauliflower with a box grater to create rice.) Transfer into a bowl and set aside. Create your avocado dressing by combining your avocado, olive oil, lemon juice and water together in a food processor or blender and blend until smooth. Transfer into a jar and set aside. Combine chili powder, cumin, cayenne, paprika, sea salt and black pepper in a bowl and mix well. Sprinkle over both sides of the tilapia fillets. 4. Grease a large cast iron skillet with a bit of olive oil and place it over medium high heat. Add your tilapia fillets two at a time. Let sear for 3 to 4 minutes per side, flip and let sear for another 3 minutes or until fish is completely cooked through. (Note: Fish is done when it flakes with a fork.) Remove from heat and chop into pieces. Set aside. 5. Divide cauliflower rice in between bowls and top with red onion, green pepper and black beans. Add blackened tilapia, drizzle with desired amount of avocado dressing and serve with lime wedges. Enjoy! Work Ahead Prepare your vegetables, cauliflower rice and avocado dressing ahead of time. Cook tilapia and assemble when ready to eat!. 1 head Cauliflower 1/2 Avocado (pit removed and peeled) 1/4 cup Extra Virgin Olive Oil 1 Lemon (juiced) 1/4 cup Water 1 tbsp Chili Powder 1 tbsp Cumin 1/2 tsp Cayenne Pepper 1 tsp Paprika 1/2 tsp Sea Salt 1/2 tsp Black Pepper 2 Tilapia Fillet 1/4 cup Red Onion (finely diced) 1/2 Green Bell Pepper (finely diced) 2 cups Black Beans (cooked, drained and rinsed) 1 Lime (cut into wedges) More Carbs Serve on brown rice instead of cauliflower rice. More Protein Serve on quinoa instead of cauliflower rice.
24 No Tilapia Use any fish fillet of your choice
25 Apple with Almond Butter 2 ingredients 5 minutes 4 servings Slice apple and cut away the core. Dip into almond butter. 4 Apple 1/2 cup Almond Butter Yummmmm.
26 Banana with Almond Butter 2 ingredients 2 minutes 4 servings Slice banana. Dip in almond butter. 4 Banana 1/2 cup Almond Butter Bam.
27 Sour Cream n' Onion Kale Chips 6 ingredients 30 minutes 8 servings Preheat oven to 350. Line a baking sheet with foil, shiny side facing down. Lightly grease with a splash of extra virgin olive oil. Place apple cider vinegar, onion, cashews, sea salt and water together in a blender or food processor. Blend until a creamy consistency forms. Place kale leaves in a large bowl and pour cashew mixture over top. Massage the mixture into the kale leaves. Arrange kale leaves across the foil in a single layer. Don't overcrowd. You will need to bake in a few batches. Bake in the oven for 10 to 15 minutes or until crispy. Keep a close eye after the 10 minute mark so you don't burn them. You may need to remove some and give others a bit more time to crisp up. Throw into a bowl and enjoy! 1/4 cup Apple Cider Vinegar 1/2 Sweet Onion (finely diced, about 1/4 cup) 1 1/3 cups Cashews 1 tsp Sea Salt 2/3 cup Water 16 cups Kale Leaves (cut into large pieces, about 1 bunch of kale) Keep Them Crunchy Store in the freezer to keep crunchy. Crunch Them Back Up If chips lose their crispness over time, throw them in the oven at 350 for 2 to 5 minutes to crisp them back up.
28 Strawberry Banana Ice Cream 3 ingredients 10 minutes 1 serving Place all ingredients in a food processor or blender. Blend until a creamy consistency forms. Enjoy it before it melts! 1/4 cup Frozen Banana 1 cup Frozen Strawberries 2 tbsps Unsweetened Almond Milk
29 Cherry Blueberry Coconut Popsicles 3 ingredients 4 hours 6 servings If you do not have popsicle moulds, purchase 3oz cups and popsicle sticks from the dollar store. Insert each popsicle stick into the middle of a cherry to anchor it in each cup. Add chopped cherries and blueberries to fill about 3/4 of the cup, around the stick. Fill remainder of cup with coconut milk. Place in freezer for 4 hours or until completely frozen. 1/2 cup Frozen Cherries (roughly chopped) 1/2 cup Blueberries 1/2 cup Organic Coconut Milk 4. Once frozen, run under warm water for a few seconds to make it easier to remove from the cup or mould. Enjoy! More Creamy No Coconut Milk Blend all ingredients together in a food processor or blender and divide into cups. Use almond milk or any other dairy milk alternative.
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
MAMA RECHARGED MEALS 403 Created by Mama Recharged MAMA RECHARGED MEALS 403 Mama Recharged This is your full plan for the week. The shopping list includes everything you need for all your meals and snacks.
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
Free 5 Day low FODMAP/Gut Health Menu from Ignite Nutrition Inc. 5 days Mon Tue Wed Thu Fri Peanut Butter Cup Overnight Oats LOW FODMAP Kiwi Green Smoothie Peanut Butter Cup Overnight Oats LOW FODMAP Kiwi
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
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
Back on Track Program Created by Back on Track Program Basic Clean Eating sample meal plan from the On Track meal planning and group coaching membership. Back on Track Program 6 days Mon Tue Wed Thu Fri
Meal Prep Sunday Program Created by St. Jude Wellness Center Meal Prep Sunday Program St. Jude Wellness Center Let's get back to basics shall we? This simple 5-day meal plan is set up to have repeat meals
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
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,
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
7 Days Of Recipe & Meals Inspiration! Mon Tue Wed Thu Fri Sat Sun Breakfast Blueberry Zucchini Breakfast Cookies Grapes & Almonds Mango Oat Smoothie Hard Boiled Eggs Blueberry Zucchini Breakfast Cookies
Post-Summer Detox Program Please enjoy this Post Summer Detox Program that we've put together for you. Remember that healthy eating is only half of the battle when it comes to losing weight. Call or email
Back to School 30:30 Created by Royally Fit Inc. Tropical Ginger Smoothie 7 ingredients 10 minutes 1 serving 1. Throw all ingredients EXCEPT blueberries into the blender. Blend for a minute or until smooth.
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
Easy 7-Day Meal Plan for Busy Families Created by Dr., ND Easy 7-Day Meal Plan for Busy Families Dr., ND Welcome to the Easy 7-Day Meal Plan for Busy Families. You will feel confident knowing that your
21-Day Transformation Program - Week 2 - Lunch & Suppers Created by Mama Recharged 21-Day Transformation Program - Week 2 - Lunch & Suppers Mama Recharged 3-weeks of budget-friendly, quick-and-easy meal
Mon Tue Wed Thu Fri Sat Sun Breakfast RYJ Eggs n' Guac Breakfast Bowl RYJ Eggs n' Guac Breakfast Bowl RYJ Post Workout Green Smoothie RYJ Post Workout Green Smoothie RYJ Post Workout Green Smoothie RYJ
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
Mon Tue Wed Thu Fri Sat Sun Breakfast RYJ Blueberry Overnight Oats RYJ Green Apple Kiwi Protein Shake RYJ Blueberry Overnight Oats RYJ Green Apple Kiwi Protein Shake RYJ Blueberry Overnight Oats RYJ Green
Keto Dec 23 7 days Mon Tue Wed Thu Fri Sat Sun Breakfast Bulletproof Latte 1 Bulletproof Latte 1 Ham and Egg Cups 2 Ways Ham and Egg Cups 2 Ways Ham and Egg Cups 2 Ways Bulletproof Latte 1 Low Carb Waffle
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
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
Granite State College's SOUP-er SOUPS! Created by Positive Energy Fitness and Health Positive Energy Fitness and Health Granite State College's SOUP-er SOUPS! Granite State College, Here are some SOUP-er
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
Sudbury Kettlebell Club Meal Plan Week 2 Hello everyone! I hope you are all enjoying your first week of the Sudbury Kettlebell Club Program and you are not too sore. I promise you it gets easier. In the
Shopping List WEEK 09 2016 paleoplan.com Shopping List WEEK 09 2016 paleoplan.com Shopping List WEEK 09 2016 paleoplan.com Shopping List WEEK 09 2016 paleoplan.com Prep List WEEK 09 Here is a prep list
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
Meal Mentor Curried Pumpkin Lentil Soup serves 2 1 small onion diced 2 garlic cloves minced 3 cups water (or veg broth) ½ cup dry red lentils uncooked 1 apple diced 1 cup pure pumpkin canned 1 tbsp mild
Lioness Meal Plan PHASE 1 Week 3 The Betty Rocker Inc. All Rights Reserved Page!1 Lioness Meal Plan Phase 1, Week 3 Bree Argetsinger a.k.a The Betty Rocker The Betty Rocker Inc. All Rights Reserved Page!2
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
Banana Oatmeal Cookies 1.5 cups oatmeal 2 medium bananas 1/3 cup mini chocolate chips 1. Preheat oven to 350 degrees Fahrenheit. 2. Line a rimmed baking sheet with a silpat mat with cooking spray. 3. Using
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
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
Produce Produce protein Pantry Special Schedule Produce Produce protein Pantry APPLES AVOCADOS ARTICHOKES BANANAS BUSSETS SPROUTS CHERRIES CHARD Special making dinner for family so need to double the chicken
Nutritious Cooking for the Student Athlete Cookbook and Program by Megan Eiche email@example.com Allyson Maltz firstname.lastname@example.org Health and Wellness Studies Nutrition and Fitness Interns Nutritional
WAKE-UP RECIPES: Good Morning Shot: Lemon Ginger Detox - 12 oz. of Water (at room temp) - Juice of 1/2 Lemon - Either 1/2 inch knob Ginger Root OR pinch of Cayenne Pepper 1. Add lemon juice to glass of
Shopping List WEEK 12 2015 paleoplan.com Shopping List WEEK 12 2015 paleoplan.com Shopping List WEEK 12 2015 paleoplan.com Shopping List WEEK 12 2015 paleoplan.com Prep List WEEK 12 Here is a prep list
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
WWW.FITMOMMA.COM Vegan Challenge Breakfast Oatmeal 1 ¾ cup water 1 cup rolled oats 1 tbsp chia seeds 1 tbsp hemp seeds ¼ cup raisins Instructions: Bring the water to a boil, add rolled oats, chia seeds,
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
DISCOVER THE RECIPE BOOK TruHealth Signature Shake Blue Coconut Smoothie ½ -1 cup fruit of your choice 2 cups kale leaves or baby spinach 1 cup water, coconut water or almond milk 6 ice cubes ½ tbsp healthy
Recipes Week #4 HOME-MADE GRANOLA Ingredients: Oven at about 325 (The amounts of each do not matter, if you have not made this before maybe try a smaller batch first) Whole oats Muesli mix (optional or
Shopping List WEEK 07 2016 paleoplan.com Shopping List WEEK 07 2016 paleoplan.com Shopping List WEEK 07 2016 paleoplan.com Shopping List WEEK 07 2016 paleoplan.com Prep List WEEK 07 Here is a prep list
Fruit Salad 1 pint strawberries sliced 5 kiwis sliced 5 oranges peeled and diced 2 grapefruit peeled and diced 12 ounces blueberries 1 cup Mint chopped and divided 1/2 cup Orange juice (or juice from 1
GREEN POWER CHOPPED SALAD INGREDIENTS: SALAD: 2-cups (7 oz.) chopped Boston lettuce 2-cups (7 oz.) chopped Arugula + Kale blend (or one or the other) 1/4 cup (1 oz.) finely chopped parsley ½ ripe green
MEAL PLAN CLEANSE PHASE (DAYS 1-10) MEAL PLAN GUIDELINE DAYS 1-10 BREAKFAST SNACK LUNCH SNACK DINNER 2 scoops OsoLean powder 1 scoop NutriVerus powder 1 cup frozen fruit ½ to 1 cup fresh or frozen vegetables
Cityline 2017 Weight Loss Challenge: 7-day meal plan #3 Day 1 Monday Blueberry porridge ½ cup steel cut oats, cooked ½ cup blueberries 1 tablespoon ground flax seeds 1 tablespoon hemp hearts Method: Cook
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
Healthy for the Holidays Created by Pistachio Pomegranate Bark 4 ingredients 30 minutes 4 servings 1. Line a large baking sheet with parchment paper. Prepare the pomegranate seeds, pistachios and coconut
28- DAY HEALTHY RAMADAN MEAL PLAN **Start Iftar by drinking at least 2 glasses of water and eating 2-3 dates. **Medjool Dates recipe here: https://youtu.be/xnm1dt1xbnq MONDAY Iftar (Watch Healthy Asian
1 Here you will find 15 amazing recipes to make in bulk. EASY-TO-MAKE BULK RECIPES OF THEM ARE VEGAN-FRIENDLY *Look for the green leaf symbol to find Vegan-Friendly Options By making these dishes in larger
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
12 Days of Healthy Holiday Eating Because self-care is the most important gift you can give yourself this holiday season, here are some great meals to make your body, mind and spirit feel re-charged and
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
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
OUR GO TO ANTI-INFLAMMATORY MEAL PREP RECIPES ALL RECIPE LINKS plus MORE found in this meal plan https://www.cottercrunch.com/anti-inflammatory-diet-meal-preprecipes-challenge/ Superfood overnight oatmeal
TO DO SAMPLE RECIPE PACK Healthy cooking doesn't have to be difficult. These 12 recipes are packed with nutritional benefits and couldn t be easier to make! www.fitnessworkstameside.com TABLE OF CONTENTS
Cityline's 2016 Weight Loss Challenge: 7-day meal plan #2 MONDAY Green smoothie 1/2 cup frozen berries 1 large handful fresh spinach 1 tbsp ground flax seed or flax seed oil 1 scoop protein powder of choice
Serves 8 Prep time: 20 minutes Cook time: 45 minutes Orange Avocado Oil Cake This lightly perfumed cake benefits greatly from the combination of the orange juice and zest and the avocado oil. The end result