Post Workout Meals are to be eaten only after you have exercised (or during a cheat period). If your goal is fat loss I recommend that you begin by
|
|
- Hollie Gibbs
- 5 years ago
- Views:
Transcription
1
2 Post Workout Meals are to be eaten only after you have exercised (or during a cheat period). If your goal is fat loss I recommend that you begin by limiting your Post Workout Meals to once per week. Some individuals benefit from having a post workout re-feed twice per week but in the beginning it is best to keep carbohydrate intake on the low side for maximum fat loss. During a muscle building phase you should increase this to having a Post Workout Meal after each resistance training workout (ideally within 3 hours of training). These meals contain a variety of healthy carbohydrate foods and as such are best eaten when insulin sensitivity is heightened and glut 4 is active. NOTE: All of the following recipes are gluten free and non-fermented dairy free. Gluten and dairy products that are high in lactose are two of the most common food allergens. Removing these high allergen foods from your diet will reduce inflammation, improve digestion and assimilation of nutrients and improve body composition. In addition, please note the number of calories and servings for each recipe. You will notice that the meals have been segmented into four categories- breakfast, lunch, dinner and snacks. This is simply for organizational purposes only. Feel free to eat any of these meals or snacks at any time of the day- the only rule being that you must exercise prior to doing so.
3 BREAKFAST Breakfast Wraps with Egg & Kale 1 1/2 tablespoons extra-virgin olive oil 1 1/4 cups grape tomatoes, halved 1 large shallot, chopped 2 garlic cloves, chopped 5 kale leaves 1 teaspoon chopped fresh thyme 1/2 teaspoon sea salt 1/4 teaspoon freshly ground black pepper 1/4 cup chopped fresh basil leaves 1/4 cup hummus 4 large organic eggs 4 medium gluten free tortillas Cut off the stem of the kale leaf and discard. Then chop the kale into small pieces. Heat the oil over medium heat in a large non-stick skillet. Add the shallot, garlic, thyme, and tomatoes. Sauté for 4 minutes or until the tomatoes and shallot soften. Add the kale and sprinkle with the salt and pepper. Mix together until the kale shrinks but is still bright green, about 2 minutes. Stir in the basil and then remove from the heat. Take a large saucepan and add water to measure 2 inches deep. Bring the water to a rolling boil over high heat. Break each egg into a separate cup. Turn off the heat under the saucepan. Immediately slide each egg from its cup into a different part of the water (the whites will spread out). Let the eggs stand until the whites are set and the yolks are still very soft to the touch, 3 to 4 minutes. Then, using tongs, toast each tortilla directly over high heat about 15 seconds per side. Put the toasted tortillas on plates. Spoon 1 tablespoon of hummus on each tortilla and spread to cover. Spread out the kale mixture over the hummus. 1 continued
4 Lift each egg from the water and put the eggs on top of the kale. Slit the yolks and press on the eggs a bit so the yolks begin to run. Fold up the bottom of each tortilla and then fold in the sides, leaving the wraps open at the top. Per serving: 403 Calories, 19 g Protein, 50 g Carbohydrates, 5 g Dietary Fiber, 15 g Fat, Serves 4 Salmon & Broccoli Frittata 3 new potatoes 1 small head broccoli, cut into florets 2 skinless wild salmon fillets 1 tbsp extra vigin olive oil small handful mint, finely chopped 8 eggs, beaten Boil potatoes in a large pan for mins, adding the broccoli pieces for the final 4 minutes until everything is tender. Drain well. Meanwhile, bake the salmon fillets in the oven at 400 F for 25 minutes. Heat the oil in a frying pan. Cut the potatoes into chunky slices, then quickly cook in the pan over a high heat until golden on the edges. Flake the salmon into large chunks and poke amongst the potatoes with the broccoli. Stir the mint and some seasoning into the eggs, then pour into the pan. Leave for 6 mins over a low heat until the sides are set. then flash fry to set completely and brown. Serve in wedges with lettuce leaves on the side. Per serving: 440 Calories, 34 g Protein, 21 g Carbohydrates, 18 g Fat, Serves 4 2
5 Vanilla-Almond Chia Breakfast Pudding 1 1/2 cup unsweetened almond milk 1/2 cup chia seeds 1/2 teaspoon vanilla extract 1 tablespoon raw honey or maple syrup Seasonal fruit for topping (blueberries, raspberries, blackberries, strawberries) 1 tablespoon almonds 1 tablespoon walnuts DIRECTIONS Combine almond milk, chia seeds, vanilla and honey in a bowl. Mix well until combined and the mixture begins to thicken. Store covered in the refrigerator overnight or for at least an hour. Stir well before serving and add a bit of water to the pudding if it becomes too thick. Top with fresh fruit and nuts. Per serving: 280 Calories, 15 g Protein, 35 g Carbohydrates, 7 g Fat, 30g fiber Serves 2 High Protein Breakfast Quinoa 1/2 cup quinoa 1 cup unsweetened almond, coconut, or hemp milk 1 very ripe banana, mashed 1/2 teaspoon cinnamon 2 egg whites 1 scoop vanilla protein powder 1/4 cup blueberries or raspberries 3 continued
6 Combine quinoa, almond milk, mashed banana, cinnamon and egg whites in a pan on medium heat. Increase heat to medium high and, stirring constantly, allow mixture to thicken (approximately 10 minutes) Reduce heat to low and slowly stir in protein powder Divide quinoa into two bowls and enjoy Per serving: 230 Calories, 30 g Protein, 25 g Carbohydrates, 4 g Fat, 5g Fiber Serves 2 Blueberry Protein Pancakes 1/2 cup almond milk, vanilla unsweetened 1 scoop protein powder (vegan or whey) 1/2 small banana 3/4 tbsp cinnamon 2 egg whites 1/4 cup blueberries DIRECTIONS Place the ripe banana in a bowl and mash into a paste. Then stir in the egg whites, sprinkle in the cinnamon, add in the protein powder & blueberries, and then pour in the almond milk. Stir together. Cook like regular pancakes on a griddle or a pan on medium-heat. Make 4 large pancakes and cook for 5 minutes. Top with maple syrup and blueberries. Per serving: 240 Calories, 30 g Protein, 20 g Carbohydrates, 5 g Fat Serves 2 4
7 Berry Protein Oatmeal 1 1/2 cups filtered water 1/4 teaspoon salt 1/4 teaspoon ground cinnamon 1 teaspoon honey or maple syrup 1 scoop vanilla protein powder (vegan or whey) 1/8 teaspoon vanilla extract, optional 3/4 cup gluten free oats 1/4 cup berries DIRECTIONS Combine the water, salt, and cinnamon in a small saucepan, and bring to a simmer over medium heat. Simmer 5 minutes, stirring constantly; add the honey, vanilla, protein powder and oats, and stir until combined. Cook over medium-low heat, stirring constantly, for 10 minutes, or until the oatmeal is thick and creamy. Serve hot and add berries on top. Per serving: 250 Calories, 25 g Protein, 25 g Carbohydrates, 4 g Fat, 5g Fiber Serves 2 5
8 Spinach Scrambled Eggs 2 large eggs sea salt Freshly ground black pepper 1 teaspoon olive oil 3 cups baby spinach 1/2 teaspoon crushed red pepper flakes 1 slice of gluten free bread DIRECTIONS Whisk 2 large eggs in a small bowl; season with salt and freshly ground black pepper and set aside. Heat 1 teaspoon olive oil in a medium non-stick skillet over medium heat. Add 3 cups baby spinach and cook, tossing, until wilted, about 1 minute. Add eggs; cook, stirring occasionally, until just set, about 1 minute. Sprinkle with crushed red pepper flakes. Serve with toasted gluten free bread Per serving: 185 calories, 8g total fat, 20 total carbs, 3g dietary fiber, 15g protein Serves 1 Oatmeal Flapjacks 1 + 1/8 cup oats (gluten free) 3/4 + 1/8 almond or coconut milk 3 eggs 3 egg whites 1 tsp cinnamon Place all ingredients in a bowl and mix together. Heat up a non-stick cooking pan (use a little coconut oil to heat the pan) 6 continued
9 Put half of the mixture into the cooking pan at a time. Cook the flapjack on a low heat, wait until it browns and then turn onto the other side and cook until it browns. Serve with blueberries and top with honey or maple syrup. Per serving: 340 Calories, 20 g Protein, 35 g Carbohydrates, 10g Fat, 4g Fiber Serves 1 High Protein Gluten Free Waffles 3 eggs 1/4 cup coconut milk 1 cup almond flour 1/4 teaspoon sea salt 1 teaspoon vanilla extract 1 teaspoon maple syrup 2 tablespoons coconut oil, melted DIRECTIONS Preheat waffle iron. In a medium bowl, whisk egg and coconut milk. Add almond flour and salt. Combine until smooth. Add melted coconut oil and vanilla. Mix well. Scoop 1/3 of the batter onto a preheated and greased waffle iron. Do not smooth the top of the batter before closing the top of the iron. Close the lid gently! Cook until golden brown. Top with Maple syrup. Per serving: 250 Calories, 20 g Protein, 25 g Carbohydrates, 10g Fat 7
10 Blueberry Protein Muffins 2 1/2 cups almond flour 1 Tablespoon coconut flour 1/4 teaspoon sea salt 1/2 teaspoon baking soda 1 Tablespoon vanilla extract 1/4 cup coconut oil 1/4 cup maple syrup 1/4 cup coconut milk 2 eggs 1 cup fresh or frozen blueberries 2-3 Tablespoons cinnamon 1 scoop vanilla protein powder Preheat oven to 350. Line a 12 count muffin tray. In a large bowl combine almond flour, coconut flour, proteins powder, salt, and baking soda and stir together. Add in coconut oil, eggs, maple syrup, coconut milk, and vanilla, and mix well. Add in blueberries and cinnamon. Distribute mixture into muffin tin. Sprinkle with additional cinnamon. Bake for minutes. Per serving: 250 Calories, 20 g Protein, 35 g Carbohydrates, 10g Fat Serves 4-5 8
11 LUNCH Cucumber Shrimp & Noodles Dressing: 1 garlic clove, finely chopped 1/2 small red chilli, deseeded and finely chopped Salad: 1 tbsp honey juice of 2 limes 250g thin rice noodles 26 medium cooked tiger prawns, halved along their spine 1/2 cucumber, peeled & chopped 1 carrot, grated 6 spring onions, shredded handful coriander 1 tbsp roasted peanuts, chopped Dressing: Mash the garlic, chilli and honey together using a pestle and mortar. Add the lime juice and 3 tbsp water and stir together. Set aside. Place noodles into a bowl. Boil water and pour over noodles. Leave to stand for 10 mins until tender, then drain and divide between 2 bowls. Mix the prawns, cucumber, carrot and onion together and divide between the bowl. Finish by topping each salad with the herbs and peanuts, then pour over the dressing to serve. Per serving: 525 calories, 27 g proteins, 80g carbohydrates, 4 g fat, 2 g fiber Serves 2 9
12 Tuna, Asparagus & Bean Salad 1 large bunch asparagus 2 x 200g cans tuna chunked light, drained (Note: lowest mercury tuna) 2 x 400g cans white beans in water, drained 1 red onion, very finely chopped 2 tbsp capers 1 tbsp extra virgin olive oil 1 tbsp balsamic vinegar 2 tbsp tarragon, finely chopped In a large pan of boiling water, cook asparagus for 4-5 mins until tender. Drain well, cool under running water, then cut into finger-length pieces. Toss together the tuna, beans, onion, capers and asparagus in a large serving bowl. Mix the oil, vinegar and tarragon together, then pour over the salad. Chill until ready to serve. Per serving: 275 calories, 33 g proteins, 26g carbohydrates, 5 g fat, 8 g fiber Serves 4 10
13 Grilled Chicken with Greek Quinoa 2 cups quinoa 1 1/2 tablespoons coconut butter 1 red small chilli, deseeded and finely chopped 1 garlic clove, crushed 400g chicken mini fillets 1 1/2 tbsp extra-virgin olive oil 300g vine tomatoes, roughly chopped 12 pitted black kalamata olives 1 red onion, finely sliced 1 bunch mint leaves, chopped juice and zest ½ lemon Cook the quinoa following the pack instructions, then rinse in cold water and drain thoroughly. Meanwhile, mix the coconut butter, chilli and garlic into a paste. Toss the chicken fillets in 2 tsp of the olive oil with some seasoning. Lay in a hot pan or grill and cook for 3-4 mins each side or until cooked through. Transfer to a plate, dot with the spicy butter and set aside to melt. Next, place the tomatoes, olives, onion, and mint into a bowl. Toss in the cooked quinoa. Stir through the remaining olive oil, lemon juice and zest, and season well. Serve with the chicken fillets on top, drizzled with any chicken juices. Per serving: 460 calories, 35 g proteins, 35g carbohydrates, 9 g fat, 2 g fiber Serves 4 11
14 Chicken & Rice Soup 4 cups low-sodium chicken broth (gluten free) 1/3 cup long-grain basmati rice 2 skinless, boneless chicken breast halves 1 carrot, peeled and diced 1 celery stalk, diced 1 zucchini, diced 2 garlic cloves, sliced 1/2 tsp dried thyme & parsley or 1 teaspoon minced fresh salt and ground pepper juice of 1/2 fresh lemon Combine the broth, rice, and 2 cups water in a saucepan. Place over medium heat and bring to a boil. Add the chicken to the saucepan and reduce the heat to low. Simmer the chicken, uncovered, until cooked through, minutes. Using tongs, lift the chicken pieces out of the broth and put them on a plate. Set aside to cool. Stir the carrot, celery, zucchini, garlic, and thyme into the saucepan. Raise the heat to medium and cook until the vegetables are softened and the rice is tender but not mushy, about 10 minutes. Taste the broth and season with salt and pepper to taste and lemon juice. Shred the chicken or cut it into small pieces and add it back to the simmering soup. Cook until heated through, about 5 minutes. Vegetarian Soup Option: Omit the chicken and substitute vegetable broth for the chicken broth. Throw in some more vegetables, such as tomatoes, mushrooms, peas, corn, baby spinach, or asparagus. Per serving: 285 calories, 6 g fat, 4 g fiber, 25g protein, 20g carbs Serves 4 12
15 Avocado, Kale & Bean Sandwich 4 tablespoons extra virgin olive oil, divided 1/4 cup balsamic vinegar 2 tablespoons Dijon mustard 1/2 teaspoons dried thyme or tarragon 1 pound kale, stems and center ribs discarded 1 cup canned fava, garbanzo or cannellini beans, drained and rinsed 1 garlic clove 8 slices gluten free bread 1 ripe avocado, sliced In a small bowl, combine 2 tablespoons oil, vinegar, mustard, thyme and 1/4 cup water; season with salt and pepper. Mix well until combined. Chop kale leaves into thin strips. Toss in a bowl with vinaigrette. In a food processor, blend beans, garlic and salt to taste for less than a minute. Add remaining 2 tablespoons oil slowly, blending, until mixture is smooth. Spread 1 slice bread with 1/4 bean spread; top with 1/4 kale, 1/4 avocado and another bread slice. Repeat with remaining bread, spread, kale and avocado. Per serving: 453 calories, 23 g fat, 4 g saturated fat, 49 g carbohydrate, 11 g fiber, 16 g protein Serves 4 13
16 Vegan Egg Salad Sandwich 1 12 oz package of extra firm tofu, squeezed to remove excess liquid (note: can use 4 eggs hard boiledgrated instead of tofu) 1/2 cup vegan mayonnaise (see below for ingredients & recipe) 1/4 tsp sea salt 3 tsp yellow mustard 1/2 tsp turmeric 1/3 tsp powdered garlic 1/3 tsp powdered onion 1 stalk celery, minced 1 dill pickle, minced 1/4 tsp curry powder 3 slices of gluten free bread or 6 large gluten free crackers Vegan mayonnaise 1 cup extra virgin olive oil 1/2 cup coconut milk 3/4 tsp salt 1 1/2 tsp lemon juice 1/4 tsp ground mustard or prepared mustard Vegan mayonnaise Directions: Combine all ingredients except lemon juice in the food processor or blender, blending until smooth. Slowly add the lemon juice until the mixture thickens and tastes as desired. Add salt and mustard to taste Vegan Egg Salad Directions: Combine all ingredients in a bowl and blend well with a fork, adding additional mustard, and salt to taste. Place toasted bread or crackers on a plate and top with vegan egg salad. Per serving: 215 calories, 9g total fat, 25g carbs, 4g dietary fiber, 20g protein Serves 3 14
17 Barbecue Turkey Sandwich 1 small red onion, thinly sliced 1 cup finely shredded red cabbage 1/4 cup balsamic vinegar 1 pound thickly sliced cooked turkey meat, cut into thin strips 2/3 cup barbecue sauce 1/4 cup chicken broth (gluten free) 4 slices gluten free bread, toasted Combine onion, cabbage and vinegar in medium bowl and set aside. Combine turkey, barbecue sauce, and broth in medium non-stick skillet. Bring to simmer over medium heat. Reduce heat to low; simmer until heated through, stirring often, about 5 minutes. Arrange bread slices on plates. Spoon turkey mixture onto buns. Using tongs, pile pickled-onion mixture atop turkey. Per serving: 403 calories, 8 g fat, 45 g carbohydrate, 3g fiber, 40g protein Serves 4 Spicy Salmon Quinoa Salad 1 onion, sliced 1 large red pepper, sliced 1 tbsp olive oil 1 red small chilli, finely chopped 1 cup quinoa 20 cherry tomatoes, halved handful black olives, chopped 225g canned wild salmon pinch of sea salt & pepper 15 continued
18 Fry the onion and peppers in the oil until soft. Add the chilli and cool slightly. Cook quinoa according to directions on package. Combine quinoa, onion mixture, cherry tomatoes, olives and salmon together. Divide between 4 plates, drizzle with a little extra virgin olive oil. Top with salt and pepper and serve. Per serving: 298 calories, 17 g proteins, 28g carbohydrates, 15g fat,7 g fiber Serves 4 Lentil & Ham Salad 250g ham, shredded 400g can lentils, drained 2 carrots, finely diced 4 celery sticks, finely diced handful parsley, finely chopped Dressing: 2 tbsp olive oil 2 tbsp Balsamic vinegar 1/2 tsp honey 1 tsp mustard pinch of sea salt & pepper Combine the salad ingredients in a large mixing bowl. To make the dressing, whisk together the ingredients with 1 tbsp water and seasoning. Pour the dressing over the salad and stir well to combine. Per serving: 400 calories, 30 g proteins, 24g carbohydrates, 15g fat, 9 g fiber Serves 2 16
19 Pesto Chicken Sandwich 2 tablespoons extra-virgin olive oil 1 large red pepper, sliced 1 small red onion, sliced 8 slices of gluten free bread 2 grilled boneless, skinless chicken breasts, sliced 4 tablespoons basil pesto (dairy free) 4 large lettuce leaves Heat oil in a large skillet over mediumhigh heat. Add onions & peppers and cook for 5 minutes. Place 4 slices of bread on a plate and top with chicken and onion & pepper mixture. Add lettuce on top. Spread 1 tablespoon of pesto on each of the remaining 4 bread slices, and place on top of each sandwich. Per serving: 560 calories, 30g protein, 25g carbohydrates, 15g fat, 7g fiber Makes 4 servings Prep time 15 minutes. 17
20 DINNER Red Snapper Supreme 3 medium red potatoes, thinly sliced 1/4 medium white onion, thinly sliced 2.5 tablespoons extra virgin olive oil 6 garlic cloves, sliced 3 tablespoons chopped parsley 4 sprigs thyme 4 sprigs rosemary 1 tsp sea salt 1 tsp pepper 4 red snapper fillets (6 ounces each) 12 thin slices lemon 1 cup dry white wine 3/4 cup clam broth 3 canned Roma tomatoes, diced 1/3 cup pitted kalamata olives, chopped Juice of 1 lemon Heat oven to 400. Heat oil in a large oven safe skillet. Add sliced potatoes; cover and cook for 10 minutes or until tender. Add onion, garlic, thyme and rosemary; season with salt and freshly ground black pepper. Cover and cook for 5 minutes or until vegetables soften. In skillet, form potato mixture into four mounds. Season fish with salt and black pepper; place a fillet on each potato mound and top with lemon slices. Increase heat to high; when pan 18 continued
21 sizzles, add wine and cook until liquid reduces by half, 2 minutes. Add broth and bring the sauce to a boil. Cover and bake for 8 minutes. Remove fish and vegetables and transfer to 4 plates; reserve broth in pan. Return pan to stove top over high heat and reduce broth, 1 to 2 minutes. Add tomatoes, olives, parsley and juice to taste; cook for 10 minutes or until sauce is thick. Drizzle over fillets. Per Serving: 420 calories, 15 g fat, 19 g carbs, 3 g fiber, 38 g protein Serves 4 Sundried Tomato & Chicken Pasta 2 tablespoons extra-virgin olive oil 1 cup sliced fresh shiitake mushrooms, stemmed 2 garlic cloves, minced 1/8 teaspoon dried crushed red pepper 2 cups canned low-salt chicken broth (gluten free) 8 cups coarsely chopped kale (about 1 large bunch) 2 cups brown rice paste - penne 2 cups 3/4-inch pieces skinless roasted chicken 1/4 cup thinly sliced drained oil-packed sun-dried tomatoes DIRECTIONS In a large skillet warm oil over medium heat. Add mushrooms and sauté for 4 minutes or until tender. Add garlic and crushed red pepper and stir 1 minute. Add broth and bring to boil. Stir in kale; cover and cook 5 minutes. Uncover and cook until kale is tender, stirring often, about 3 minutes longer. Season with salt and pepper. Cook pasta in a large pot of boiling water until just tender but still firm to bite. Drain and return to pot. Add kale mixture, chicken, and sun-dried tomatoes. Stir over medium heat until chicken is heated through, about 3 minutes. Season with salt and pepper. Per serving: calories, 385; total fat, 13 g, 50 carbohydrates, 30g protein Serves 4 19
22 Coconut Shrimp stuffed Peppers 4 teaspoons coconut oil 1 tablespoon chopped fresh ginger 4 teaspoons chopped garlic 1/4 cup chopped fresh basil 1 cup jasmine rice, rinsed and drained 3/4 cup light coconut milk 1 teaspoon finely grated lime zest 1 teaspoon honey 3/4 teaspoon sea salt 1/4 teaspoon ground black pepper 1 pound medium shrimp, thawed if frozen, peeled and deveined 4 medium red bell peppers 2 tablespoons fresh lime juice 1/3 cup roughly chopped roasted, unsalted cashews Heat oven to 350. Heat oil in a medium pan over medium heat. Sauté ginger and garlic, 1 minute. Add rice and cook, 2 minutes. Add coconut milk, 1 1/4 cups water, zest, honey, salt and black pepper and bring to a low boil; stir and cover. Reduce heat to simmer, 10 minutes. Stir in shrimp; cover and cook for 5 minutes or until shrimp are opaque. In a large pot, bring 8 inches of water to a low boil. Cut off top of each bell pepper and remove ribs and seeds. Boil peppers and tops for 5 minutes or until slightly soft. Place upside down on a paper towel lined plate. Stir juice, basil and cashews into rice mixture. Place bell peppers open side up in a baking dish with tops alongside; stuff with rice mixture. Pour an inch of water in bottom of dish. Cover with foil and bake for 15 minutes until warm. Per serving: 425 calories, 15 g fat, 51 g carbohydrate, 3 g fiber, 22 g protein Serves 4 20
23 Beef Stuffed Sweet Potatoes 4 medium sweet potatoes 2 teaspoons extra virgin olive oil 1/2 cup finely chopped onion 2 teaspoons finely chopped garlic 1 teaspoon ground cumin 1/2 teaspoon ground cinnamon 12 ounces lean ground beef 1/4 cup dry wine 3/4 cup canned crushed tomatoes 1 tablespoon dried cranberries, chopped 1/4 cup green olives, sliced 1 tablespoon capers 1/4 teaspoon sea salt 2 tablespoons chopped fresh cilantro Heat oven to 425. Pierce potatoes all over with a fork and place on an aluminum foil lined baking sheet; bake for 50 minutes or until tender. Heat oil in a large skillet over medium heat. Cook onion for 4 minutes or until soft. Add cumin, cinnamon, and garlic and cook for 1 minute. Add beef and cook through for 5 minutes. Add wine and cook for 2 minutes, stirring. Add tomatoes, cranberries, capers, olives, and salt; reduce heat and simmer, 5 minutes; stir in chopped cilantro. Slice open potatoes and mash insides with a fork; divide beef mixture and cilantro leaves among potatoes. Per serving: 448 calories, 12 g fat, 57 g carbohydrate, 9 g fiber, 22 g protein Serves 4 21
24 Lamb & Squash Pasta 5 cups fresh peeled cubed butternut squash 2 tablespoons extra virgin olive oil 1/2 pound of ground lamb 2 1/2 cups chopped onions 3 large garlic cloves, minced 2 teaspoons ground cumin 1/4 teaspoon ground cinnamon 1/8 teaspoon cayenne pepper 1 cup canned crushed tomatoes with added puree 2 cups low-salt chicken broth (gluten free) 1 cup of brown rice penne pasta 1/2 cup chopped fresh cilantro, divided DIRECTIONS Preheat oven to 450 F. Toss squash with 1 tablespoons oil in large bowl. Sprinkle with salt and pepper. Move the squash to a baking sheet. Roast for minutes, until tender and brown around edges, using a spatula to turn occasionally. Remove from oven and set aside. Heat 1 tablespoon oil in large skillet over medium-high heat. Add lamb and onions; sauté for 7-8 minutes or until lamb browns and onions soften. Add garlic, cumin, cinnamon and pepper and stir 1 minute. Stir in tomatoes, then broth and bring to boil. Reduce heat; simmer until mixture thickens, about 5 minutes. Stir in squash. Season with salt and pepper. Cook pasta in large pot of boiling salted water until al dente, stirring occasionally. Drain, reserving 1 cup cooking liquid. Return pasta to pot. Add lamb mixture, half of cilantro, and toss. Add reserved cooking liquid by 1/3 cups to moisten. Season with salt and pepper. Transfer pasta to bowl. Sprinkle with remaining cilantro. Per serving: 500 calories, 15 g fat, 58g carbohydrates, 9.5 g dietary fiber, 27 g protein Serves 4 22
25 Thai Basil Beef 2 tablespoons coconut oil, divided 6 garlic cloves, thinly sliced 2 red chillies, thinly sliced, seeded for less heat if desired, divided 1 pound ground beef 1/2 teaspoon sea salt 1/2 teaspoon freshly ground pepper 1/2 cup low-sodium chicken broth (gluten free) 3 cups fresh basil leaves, divided 2 medium carrots, julienned or coarsely grated 2 scallions, thinly sliced 4 tablespoons fresh lime juice, divided 2 tablespoons gluten free soy sauce 1 tablespoon fish sauce 1 teaspoon honey 1 cup steamed rice and lime wedges (for serving) DIRECTIONS In a large skillet, heat 1 tablespoon oil over high heat. Add garlic and 1 chilli and cook, stirring, about 30 seconds. Add beef, season with salt and pepper, and cook, breaking up with a spoon, until cooked through 8 10 minutes. Add broth and 2 cups basil and cook, stirring, until basil is wilted, about 2 minutes. Toss carrots, scallions, 1 tablespoon lime juice, and remaining chilli, 1 cup basil leaves, and 1 tablespoon oil in a small bowl. Mix soy sauce, fish sauce, honey, and remaining 3 tablespoons lime juice in another small bowl. Top rice with beef and drizzle with soy dressing. Serve with lime wedges. Per serving: 240 calories, 12 g fat, 2 g fiber, 35g protein, 50g carbohydrates 23
26 Spicy Vegetarian Chilli 2 tablespoons extra virgin olive oil 1 onion, chopped 2 carrots, peeled, thinly sliced 1 red bell pepper, seeded, chopped 1 small jalapeño chilli, seeded, minced 1 28-ounce can crushed tomatoes with added puree 3 cups water 2 15-ounce cans black beans, rinsed, drained 2 15-ounce cans kidney beans, rinsed, drained 2 tablespoons white wine vinegar 5 garlic cloves, minced 2 tablespoons chilli powder 1 1/2 teaspoons ground cumin 1 1/2 teaspoons ground coriander 1/2 teaspoon ground cinnamon DIRECTIONS in a large pot, heat 2 tablespoons olive oil over medium-high heat. Add onion, carrots, red bell pepper, and jalapeño and sauté for 8 minutes or until onion and carrots are almost tender. Add tomatoes, 3 cups water, beans, white wine vinegar, garlic, and spices. Bring to boil. Reduce heat to medium-high and cook, uncovered for 20 minutes. Per serving: 450 calories, 7 g fat, 25 g fiber, 25g protein, 60g carbohydrates 6 servings 24
27 Braised Chicken and Artichoke 8 boneless, skinless chicken thighs, trimmed of excess fat Sea salt Freshly ground black pepper 3 tablespoons extra-virgin olive oil 1 yellow onion, diced 3 cloves garlic, thinly sliced 1 teaspoon turmeric 1/2 teaspoon ground cumin 1/2 teaspoon ground coriander pinch red pepper flakes 1 cinnamon stick, or 1/4 teaspoon ground cinnamon 1 bay leaf 2 cups organic chicken broth (gluten free) 2 teaspoons grated lemon zest 3 tablespoons freshly squeezed lemon juice 1 cup canned chickpeas, drained, rinsed, and mixed with a spritz of lemon juice and a pinch of salt 8 artichoke hearts, jarred 1/2 cup pitted green olives 2 teaspoons lemon zest 2 tablespoons chopped fresh mint or cilantro 1 cup brown rice 1/2 teaspoon saffron 1/2 teaspoon ginger DIRECTIONS Season chicken with salt and pepper. In a large pot, heat the olive oil over medium-high heat. Add the chicken, and cook for 3 minutes or until well browned on each side. Transfer to a plate. Decrease the heat to medium. Add the onion and a pinch of salt and sauté until soft and slightly golden, about 5 minutes. Add the garlic and sauté for 1 minute. Add the turmeric, cumin, coriander, red pepper flakes, cinnamon stick, and bay leaf and cook, stirring, about 1 minute. Pour in 1/4 cup of the broth and stir. Add in a pinch of salt and cook until the liquid is reduced by half. Stir in the remaining 1 3/4 cups of broth, the lemon zest, and 2 25 continued
28 tablespoons of the lemon juice. Decrease the heat to medium-low, cover, and simmer for 15 minutes. Add the chicken, chickpeas, artichoke hearts, and olives and stir gently to combine. Increase the heat to mediumhigh and simmer uncovered, stirring occasionally, until the chicken is heated through, about 5 minutes. Stir in the remaining tablespoon of lemon juice. Serve with steamed brown rice topped with saffron and ginger. Per serving: Calories: 395; Total Fat: 20 g Carbohydrates: 35g; Protein: 33.5 g; Fiber: 5 g Serves 4 Grilled Halibut with Quinoa Pilaf 3 cloves garlic, finely minced 1/3 cup extra-virgin olive oil 1/4 cup fresh lemon juice 1 tablespoon balsamic vinegar a pinch of cayenne pepper or hot red pepper flakes (optional) 1/2 teaspoon ground cumin 1/2 teaspoon basil 1/2 teaspoon oregano 1/2 teaspoon thyme freshly ground black pepper 2 pounds fish steaks- note avoid fish high in mercury like tuna or swordfish lemon wedges for garnish 2 tablespoons coconut oil 1 onion, finely chopped 1 small red bell pepper, finely chopped 1 clove garlic, minced 1 carrot, shredded 1 cup quinoa, rinsed and drained 26 continued
29 1 1/4 cup vegetable broth (gluten free) 1/4 cup pistachios, toasted 1/2 teaspoon lemon zest 1/4 teaspoon sea salt DIRECTIONS FISH Combine all the ingredients except fish and lemon wedges and mix well. Using a pastry brush, paint the fish steaks on both sides and set them aside, lightly covered with a piece of aluminum foil, to marinate for at least 30 minutes. Brush olive oil onto the cooking surface. Arrange the fish steaks on the grill and cook for about 4 to 5 minutes on each side, turning once. Fish should be opaque all the way through. The remaining marinade should be heated just to the boiling point and drizzled over the cooked fish. Directions Quinoa Pilaf Heat coconut oil over medium heat in a saucepan. Sauté onion and pepper for 5 minutes. Add carrots and garlic and cook for 1 minute. Add the broth and bring to a boil. Stir in quinoa, cover and reduce heat to low. Simmer for 15 minutes, then remove from heat and add in salt, lemon zest and pistachios. Per serving 500 calories, 33g protein, 15g fat, 20g carbs 3 g fiber Makes 7 servings Spiced Seared Scallops Sauce: 5 large or 10 medium scallops 2 tablespoons coconut oil 1/4 teaspoon salt 1/3 teaspoon pepper 3 tablespoons coconut oil 1 tablespoon fish sauce 1/2 juice of a lime 27 continued
30 2 tablespoons fresh chopped basil 1 tablespoon coriander 1/4 teaspoon red chilli flakes 1/4 teaspoon cayenne pepper 2 cloves garlic, minced 2 tablespoons coconut milk brown rice pasta 4 lime wedges Rinse scallops and pat dry (note: ensure scallops are very dry). Place on a clean dry plate. Warm large skillet over medium-high heat and add 2 tablespoons of oil to skillet. Place scallops onto skillet, top with salt and pepper and cook for 2 minutes per side. Note: larger scallops require 3-4 minutes per side. Turn the scallops and season again with pepper. Both sides should have a crispy browed crust. Remove scallops from the skillet and place on a paper towel to drain. Place sauce ingredients in a sauce pan over medium-high heat. Warm the sauce for 1-2 minutes stirring occasionally. Cook pasta according to directions. Place scallops over pasta and drizzle with sauce. Garnish with basil, coriander and lime wedges. Per serving: 325 calories, 23 g proteins, 30g carbohydrates,15 g fat, 2 g fiber Makes 2 servings prep time 8 minutes total time 18 minutes 28
31 SNACKS Cranberry Granola Bars 2 cups rolled oats- gluten free 1/2 cup crushed walnuts 1/2 cup dried cranberries 4 tbsp chia seeds 4 scoops vanilla protein (vegan or whey) 2 tbsp honey 1/4 tsp salt 1/4 tsp vanilla extract 1/2 cup pure maple syrup (no added sugar) In a large bowl combine the oats, walnuts, chia seeds, and whey protein. Add the honey, syrup, vanilla, and salt. Stir until everything is thoroughly mixed. Coat a large baking pan with olive oil and place the mixture into the bottom of the dish. Extend the mixture over the entire dish evenly Bake at 350F for 10 minutes. Per serving: 240 Calories, 20 g Protein, 27 g Carbohydrates, 7g Fat, 5g Fiber Serves 8 29
32 Very Berry Shake 1 cup frozen raspberries 1/2 cup frozen blackberries 1/2 cup frozen blueberries 1/2 cup non-fat plain yogurt 1 scoop vanilla whey protein 1 cup ice 1/2 cup water Combine all of the ingredients in a blender and blend on medium-high until smooth. Per serving: 375 Calories, 30 g Protein, 50 g Carbohydrates, 3g Fat, 10g Fiber Serves 1 Goji Berry Brownies 1.5 cups gluten free oat flour 1 cup almond flour 5 scoops chocolate protein powder 1/2 cup honey 1/3 cup goji berries 2 tsp baking powder 1 tsp cinnamon 1/2 tsp salt 2/3 cup non-fat plain yogurt 1/3 cup applesauce, unsweetened 1 tbsp coconut butter 30 continued
33 Mix flour, baking powder, cinnamon, goji berries, and salt in a large bowl. In a food processor, combine the yogurt, applesauce, and oil, and mix on low. Add the protein powder into this mixture, until thoroughly blended. Pour this mixture into the bowl of dry ingredients, and then add the honey, and stir together until everything is mixed well. Pour the mixture into a large cooking dish, and bake at 350-degrees F for minutes Per serving: 307 Calories, 30 g Protein, 50 g Carbohydrates, 5g Fat, 6g Fiber Serves 6 Banana Berry Blast Smoothie 1 medium banana 1 cup strawberries (frozen or fresh) 1 cup coconut or almond milk 1 scoop strawberry protein (vegan or whey) 1 cup ice Combine all of the ingredients except protein powder in a blender and Blend on medium-high for 20 seconds or until smooth. Add protein powder and blend for an additional 10 seconds Per serving: 355 Calories, 30 g Protein, 55 g Carbohydrates, 3g Fat, 6g Fiber Serves 1 31
34 Apple Pie Smoothie 1 scoop vanilla protein (vegan or whey) 1 tsp ground cinnamon 2 tbsp ground flaxseeds 1 cup applesauce, unsweetened 1 tbsp honey 1 cup ice Combine all of the ingredients except protein powder in a blender and blend on medium-high for 20 seconds or until smooth. Add protein powder and blend for an additional 10 seconds. Per serving: 340 Calories, 30 g Protein, 55 g Carbohydrates, 4g Fat, 6g Fiber Serves 1 Coconut Cranberry Protein Bars 1 cup hemp seeds 5 scoops vanilla protein powder (vegan or whey) 1/2 cup flaxmeal 1/2 cup dried cranberries 1/3 cup coconut butter 1 1/2 cups unsweetened shredded coconut 1/8 teaspoon stevia 1/8 teaspoon sea salt Place hemp, flaxseeds and cranberries in a food processor and blend. Add in coconut butter, shredded coconut, stevia and salt. 32 continued
35 Place mixture in a baking dish and refrigerate for a minimum of 2 hours. Then serve Per serving: 310 Calories, 30 g Protein, 45 g Carbohydrates, 15g Fat, 6g Fiber Serves 6 Blueberry Protein Muffins 2 cups almond flour 1/2 cup coconut flour 1/4 cup unsweetened applesauce 1/2 cup honey 1/2 teaspoon baking soda 1/8 teaspoon salt 3 organic eggs 2 scoops vanilla protein powder 1/3 cup blueberries Place flour into a large mixing bowl and add eggs and honey and mix together thoroughly. Add applesauce, blueberries, baking soda and salt. Blend all together until smooth. Line cupcake tins with paper cupcake liners. Spoon batter into cupcake tins. Bake at 375F for minutes. Per serving: 290 Calories, 30 g Protein, 50 g Carbohydrates, 5g Fat, 6g Fiber Serves 6 33
36 Apple Cinnamon Rice Cake 1/2 cup brown rice flakes (gluten free) or quinoa flakes 3/8 cup 3 egg whites 1 egg 2 tbsp raisins 1 apple 1 tsp cinnamon 1 tbsp honey 1 3/4 cups almond or coconut milk 1/2 cup protein powder- vanilla (vegan or whey) Boil the rice with 300 ml milk until it becomes thick. Place the raisins in some lukewarm water for a 3 minutes Peel the apple and cut into small pieces Sprinkle the apple pieces with cinnamon Mix the protein powder with 100 ml milk Mix the apple and cinnamon together with the milk and protein powder and the egg whites and egg. Once the rice flakes & milk mixture has cooled down, combine it with the rest of the ingredients Add a bit more cinnamon Place the mixture onto a baking tray and bake for 30 minutes at 300 F Cut into 6 pieces and serve Per serving: 150 Calories, 15 g Protein, 20 g Carbohydrates, 2g Fat, 2g Fiber Serves 6 34
37 Banana Burst 1 ripe banana, mashed 1 large organic egg 1 tsp coconut butter 1/4 tsp cinnamon 1 tbsp honey or maple syrup In a bowl, mix the banana, cinnamon and egg together. Heat coconut butter on a skillet over medium heat. Add banana egg mixture onto the skillet and brown on each side. Serve hot with honey or maple syrup. Per serving: 300 Calories, 10 g Protein, 27 g Carbohydrates, 10g Fat, Serves 1 Almond Banana Protein Pie 1 1/3 cups Greek yogurt (fat free) 2 medium bananas 2/3 cup protein powder - vanilla or chocolate 3 eggs 3 1/2 tablespoons almond butter Pre-heat the oven at 180 C Mash the bananas Place all ingredients in a bowl and mix together Pour the mixture into a baking tray Per serving: 70 Calories, 8 g Protein, 5 g Carbohydrates, 2g Fat, Serves 20 Bake in the oven for 40 minutes at 180 C Let the cake cool off before serving 35
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 informationBison 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 informationBaked 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 informationShopping List WEEK paleoplan.com
Shopping List WEEK 5 2016 paleoplan.com Shopping List WEEK 5 2016 paleoplan.com Shopping List WEEK 5 2016 paleoplan.com Shopping List WEEK 5 2016 paleoplan.com Prep List WEEK 5 Here is a prep list to help
More informationAvocado 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 informationShopping List WEEK 12
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
More informationFall 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 informationWeek Plan Recipes Week of September 10 - September 16
Week Plan Recipes Week of September 10 - September 16 Omelet Muffins Total Time: 30 minutes Cook Time: 30 minutes Calories 325 Carbohydrate 7g Protein 26g Fat 21g 8 large egg(s) 1/ 8 cup(s) water 1/ 2
More informationPasta 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 informationBrussels 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 informationRecharge & 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 informationClear 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 informationShopping List WEEK 09
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
More informationGo Green 5 Day Challenge. Created by Nutrition By Andrialyn
Go Green 5 Day Challenge Created by By Andrialyn Go Green 5 Day Challenge 5 days Mon Tue Wed Thu Fri Green Smoothie Muffins Green Egg Scramble Avocado Toast with Cottage Cheese & Tomato Green Smoothie
More informationTotal-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 informationHard-Boiled Eggs With Avocado Ingredients. 2 hard-boiled eggs 1/2 avocado, diced 1 teaspoon fresh herbs, optional Dash of hot sauce, optional
Avocado and Egg Breakfast Hard-Boiled Eggs With Avocado 2 hard-boiled eggs 1/2 avocado, diced 1 teaspoon fresh herbs, optional Dash of hot sauce, optional Peel your hard-boiled eggs and run under cold
More informationGREEN POWER CHOPPED SALAD
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
More informationShopping 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 informationSOUPS, 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 information400 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 informationMEAL PLAN AND RECIPES WELLNESS 90 PROGRAM CONTENTS. Overview...2. Breakfast...3. Shakes...7. Lunch Recipes Dinner Recipes Snacks...
WELLNESS 90 PROGRAM MEAL PLAN AND RECIPES CONTENTS Overview...2 Breakfast...3 Shakes...7 Lunch Recipes... 8 Dinner Recipes...11 Snacks...14 1 OVERVIEW WELLNESS 90 PROGRAM OVERVIEW BREAKFAST LUNCH DINNER
More information%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 informationSpring Recipes. Hummus Vegetable Snacks. Fruit Salad. Ingredients. Directions. Ingredients. Directions
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
More informationPLANT-BASED PISTACHIO RECIPES. AmericanPistachios.org
PLANT-BASED PISTACHIO RECIPES CRUNCHY SPRING ROLLS WITH ASIAN PISTACHIO DIPPING SAUCE RECIPE BY CHERYL FORBERG, RDN 16 spring rolls CRUNCHY SPRING ROLLS Feel free to mix and match your favorite veggies
More informationBaked Havarti Chili Chicken
Chicken Baked Havarti Chili Chicken 4 boneless, skinless chicken breast halves (or a pack of chicken thighs) 1 8oz package sliced fresh mushrooms 2 4oz cans chopped green chilis 4 oz sliced Havarti cheese
More informationFlourless 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 informationFree 5 Day low FODMAP/Gut Health Menu from Ignite Nutrition Inc.
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
More informationSample 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 informationCODE 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 informationVegetarian 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 information60 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 informationTable of Contents Breakfast... 3 Sweet Potato Muffins... 4 Sweet Potato Pancakes... 6 Sweet Potato Pie Smoothie... 8 Sweet Potato Waffles...
Table of Contents Breakfast... 3 Sweet Potato Muffins... 4 Sweet Potato Pancakes... 6 Sweet Potato Pie Smoothie... 8 Sweet Potato Waffles... 10 Lunch... 12 Roasted Sweet Potato Salad with Mixed Greens...
More informationCucumber Yogurt Dip. Nutrient Totals Per Serving: Calories 100 Total Fat 1.5 g Saturated Fat 1 g Sodium 120 mg Protein 6 g
Cucumber Yogurt Dip Serving Size: 1/6 of recipe Yield: 6 servings 2 large cucumbers 2 cups plain yogurt, low-fat ½ cup sour cream, non-fat 1 tablespoon lemon juice 1 tablespoon fresh dill 1 garlic clove,
More informationBreakfast. 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 information7-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 informationRy's Meal Plan. The New School Kitchen Created by The New School Kitchen
Ry's Meal Plan Created by Tue Wed Thu Fri Sat 6 6 5 5 4 Slow Cooker B NSK Red Thai NSK One Pan Slow Cooker M Dinner Vegan Corn B Roasted Broc Mashed Parsn Blueberry Ban Snack 3 Ry's Meal Plan 51 items
More informationCLEARSKI 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 informationPink Party Salad. Ingredients. Directions. Nutrition Information. Makes: 6 servings
Pink Party Salad Makes: 6 servings 4 potatoes (washed and cut in half) 3 cups beets, cooked (peeled and diced) 1 cup peas, green, fresh or frozen 3 eggs, hard boiled 1 apple 1 teaspoon lemon juice 2 tablespoons
More informationEasy 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 informationAlmond Crusted Fish. makes 2 servings
Almond Crusted Fish makes 2 servings 1/2 pound mild white fish filets (sole, flounder, orange roughy, etc.) 1/6 cup sliced almonds 1 Tablespoon reduced-fat margarine, melted 1 Tablespoon lemon or lime
More informationFOR 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 informationBOOTCAMP 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 informationMarch 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 informationWeek 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 informationBe 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 informationCLEANSE RECIPES. Soups. Carrot and Coriander Soup... 3 Butternut Squash and Root Vegetable Soup... 4 Simple Broccoli Soup... 5 Zucchini soup...
CLEANSE RECIPES Soups Carrot and Coriander Soup... 3 Butternut Squash and Root Vegetable Soup... 4 Simple Broccoli Soup... 5 Zucchini soup... 6 Salads and Dressings Mixed Green Salad... 7 Spinach and Mushroom
More informationRefresh & Rejuvenate
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
More informationCamille 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 informationOctober 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 information2019 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 informationChicken with Salad Lemon Herb Dressing
Chicken with Salad Lemon Herb Dressing Buy or bake 3 small chickens. Chickens can be baked a day ahead. If you are baking them yourself sprinkle with salt and pepper, stuff chicken with one sliced lemon
More informationBreakfast. Lunch. Snack 1. Dinner. Snack 2. Michelle Hagel
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
More informationTHIS WEEK'S MENU: DAY 2 DAY 1 DAY 3 DAY 4 DAY 7 DAY 6 DAY 5 HEALTHY PLAN Healthy Plan Ground Turkey Spaghetti Sauce
HEALTHY PLAN 01-11-2019 DAY 1 DAY 2 DAY 3 THIS WEEK'S MENU: Healthy Plan- Asian BBQ Chicken Healthy Plan - Cauliflower Fried Rice Healthy Plan Ground Turkey Spaghetti Sauce Healthy Plan Honey Whole Wheat
More informationSIMPLE AND HEALTHY. Super Bowl. Copyright GoTimeTraining.com LLC. All Rights Reserved.
SIMPLE AND HEALTHY Super Bowl recipes 3 medium cucumbers (each will yield about 6 slices) ¼ cup store bought basil pesto 6 slices GO Veggie Lactose & Soy Free Mozzarella Slices, cut into ½ inch strips
More informationA 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 informationBreakfast. Snack 1. Lunch. Snack 2. Dinner. & Pecan Breakfast. Mango Oat Smoothie. Mango Oat Smoothie. Grilled Shrimp. One Pan Paleo.
Mon Tue Wed Thu Fri Sat Sun Pear & Pecan Breakfast Pear Quinoa & Pecan Breakfast Strawberry Quinoa Coconut Overnight Strawberry OatsCoconut Overnight Triple Berry Oats Protein Bowl Spinach Quiche with
More informationSavor the. Holidays. A gluten-free cookbook from
Savor the Holidays A gluten-free cookbook from Contents Maple-Pecan Crusted Goat Cheese...1 Cranberry Crusted Baked Brie...2 White Cheddar Stuffed Mushrooms...3 Manchego Cheese, Prosciutto and Fig Crackers...4
More informationProduce Produce protein. Pantry
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
More informationShopping List WEEK 02
Shopping List WEEK 02 2016 paleoplan.com Shopping List WEEK 02 2016 paleoplan.com Shopping List WEEK 02 2016 paleoplan.com Shopping List WEEK 02 2016 paleoplan.com Prep List WEEK 02 Here is a prep list
More informationA 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 informationWeek 2 Meal Plan. Remember to use your Dirty Dozen/Clean 15 shopping list for your produce.
Week 2 Meal Plan Breakfast: Continue with shakes. Use Arbonne Protein Powder Recipes Doc under Files Tab on Facebook group page. Be sure to adhere to AVOID list! Weekend continue shakes or optional: GF
More informationMEALS & INGREDIENTS STEPS CALORIES PER SERVING EGG PRAWN FRIED RICE. heat.
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
More informationMY MEAL PLAN WEEK 1 MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
MY MEAL PLAN WEEK 1 MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY SUBJECT CALORIES SUBJECT CALORIES SUBJECT CALORIES SUBJECT CALORIES SUBJECT CALORIES SUBJECT CALORIES SUBJECT CALORIES BREAKFAST
More information7-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 informationBeef Asparagus Wraps Ingredients: Directions:
Beef Asparagus Wraps 100 grams thinly sliced beef (3) 15 asparagus 1/4 red onion 1 tablespoon mustard powder 1 clove garlic crushed 3 tablespoon apple cider vinegar Pinch of allspice and a pinch of stevia
More informationShopping List WEEK 11
Shopping List WEEK 11 2016 paleoplan.com Shopping List WEEK 11 2016 paleoplan.com Shopping List WEEK 11 2016 paleoplan.com Shopping List WEEK 11 2016 paleoplan.com Prep List WEEK 11 Here is a prep list
More informationBABY 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 informationFREE MEAL or fix a large salad using leftovers. Clean out the fridge & prepare for healthy week! Prep: Chicken Salad, No-Bake Energy Bites
Back-to-School Meal Plan www.transfitathens.com Commit to the Lord whatever you do, and He will establish your plans. -Proverbs 16:3 Breakfast AM Snack Lunch PM Snack Dinner Exercise S PREP DAY! Chocolate
More informationWeek Plan Recipes Week of April 01 - April 07
Week Plan Recipes Week of April 01 - April 07 Bacon and Spinach Frittata Servings 4 Total Time: 35 minutes Cook Time: 35 minutes Calories 419 Carbohydrate 4.2g Protein 28.7g Fat 32.3g 12 large egg(s) 1/
More informationBANANA OATMEAL PANCAKES Submitted by Varneega T.
SPRING COOK BOOK BANANA OATMEAL PANCAKES Submitted by Varneega T. 5 minutes 2 bananas 2 eggs ½ cup rolled oats ½ tsp baking powder 1 tbsp peanut butter ½ tsp cinnamon Pinch of salt Toppings Maple syrup
More informationClean Cut Nutrition Week 1 Approved Recipes
Clean Cut Nutrition Week 1 Approved Recipes Clean Cut Detoxing Vegetable Soup 1 onion diced 2 carrots chopped 3 celery stalks chopped 1 cup butternut squash ½ to 1 zucchini, chopped (depending on size)
More informationSpring Recipes. Peach Strawberry Yogurt Popsicles. Banana Oatmeal Cookies. Ingredients. Directions. Ingredients. Directions
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
More informationOne Pot October // Roasting Pan Recipes (Low Carb)
One Pot October // Roasting Pan Recipes (Low Carb) Recipe 1: Cajun Sausage and Rice Recipe 2: Lemon Butter Chicken and Turnips Recipe 3: Bacon Wrapped Scallops Recipe 4: Sesame Steak Stir Fry Recipe 5:
More information21 DAY WEIGHT LOSS CHALLENGE. Week 2 Meal Plan and Recipes FIT HOUSE NEWY YORK Barbara Vinciguerra, MS
2 DAY WEIGHT LOSS CHALLENGE Week 2 Meal Plan and Recipes 207 FIT HOUSE NEWY YORK Barbara Vinciguerra, MS WEEK 2 MEAL PLAN TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY MONDAY UPON WAKING Morning Mojo
More informationLOOK GOOD FEEL GREAT. 7-Day Cleanse and Detox Meal Plans RECIPES
LOOK GOOD FEEL GREAT 7-Day Cleanse and Detox Meal Plans RECIPES Message from Bill Romanowski Founder, Nutrition53 4 Time Super Bowl Champion During my 16 years as an NFL athlete, clean eating habits and
More informationShopping List WEEK 16
Shopping List WEEK 16 2016 paleoplan.com Shopping List WEEK 16 2016 paleoplan.com Shopping List WEEK 16 2016 paleoplan.com Shopping List WEEK 16 2016 paleoplan.com Prep List WEEK 16 Here is a prep list
More informationDay Day Day Day
CONTENTS Day 1... 3 Breakfast... 3 CHOCOLATE smoothie... 3 Lunch... 4 HERB SALAD... 4 Dinner... 5 Tomato & Cucumber Salad with Maple Baked Chicken... 5 Day 2... 6 Breakfast... 6 Grain Free Oatmeal... 6
More informationSLOW COOKER. Pork Posole and Corn Bread Stew Page 4
15 SLOW COOKER Pork Posole and Corn Bread Stew Page 4 Makes 4 servings Prep 15 minutes Slow Cook on HIGH for 3 hours, 15 minutes or LOW for 5 hours, 15 minutes 3 pounds boneless, skinless chicken thighs
More informationBlueberr y Fruit Crumble
Blueberry Fruit Crumble 1 ¼ cups frozen or fresh blueberries 2 teaspoons sugar 1 tablespoons whole-wheat flour 2 teaspoons orange juice ¼ cup rolled oats 1 tablespoon chopped almonds 1 tablespoon brown
More informationIntroduction. 3 P a g e
1 P a g e Contents Introduction... 3 Baked blueberry French toast... 4 Banana-oatmeal hot cakes with spiced maple syrup... 5 Baked chicken and wild rice with onion and tarragon... 9 Asparagus, tomato and
More informationTable of Contents. Avocado and Garlic Soup Baked Eggs with Tomatoes and Spinach Carrot and Garlic Soup Chili Garlic Noodles...
Table of Contents Avocado and Garlic Soup... 3 Baked Eggs with Tomatoes and Spinach... 5 Carrot and Garlic Soup... 7 Chili Garlic Noodles... 9 Creamy Garlic Penne with Spinach... 11 Garlic Bread... 13
More informationShrimp with Avocado Mango Salsa. Overnight Oats Two Ways. Slow Cooker Pork Tacos with Spicy Citrus Slaw. Fried Apple Pancake Rings
1 All recipes are simple, include ingredients you will recognize and take little culinary talent. Put meat in the freezer that you won t be using for a couple of days and start thawing it the night before.
More informationChocolate Chip Greek Yogurt Pancakes
VEGETARIAN BREAKFAST 1 Chocolate Chip Greek Yogurt Pancakes Cook Time: 20 min Serving: 4 2 cups white whole wheat flour 2 teaspoons baking powder ½ teaspoon baking soda ½ teaspoon salt 1 cup vanilla Greek
More information21 Days of Meal Planning - Week 3
21 Days of Meal Planning - Week 3 BREAKFAST LUNCH DINNER MON Southwestern Fritatta Simple Turkey Club Slow Cooker BBQ Pulled Pork with Zucchini Fries TUE Vanilla Berry Parfait Southwestern Kale Salad All
More informationSteak Quesadillas with Avocado Sauce and Tomato Salad 9 net carbs per quesadilla 1.5 lbs beef eye round roast 2 Tbsp olive oil 1 Tbsp chili powder Kos
VitalMeals Week 3 Steak Quesadillas with Avocado sauce and Tomato Salad Spicy Kale Stuffed Chicken Breasts Cauliflower "Mashed Potatoes" Parmesan Chicken Dry Rubbed Flank Steak Spinach Salad Miso Ginger
More informationTable Of Contents. Eggs & Dairy... 4
Table Of Contents Eggs & Dairy... 4 Spicy Texas Omelette...5 Choco-Peanut Butter Pancake... 6 Cottage Cheese Parfait...7 Greek Yogurt Granola... 8 Poached Eggs on Toast... 9 Hard Boiled Egg Salad...10
More informationWeek 1 Recipes. Egg Whites w/potato & Salsa. Breakfast Tacos. Ingredients: Directions: 6 Egg Whites 5 oz Potato 2 tbsp Salsa
28 Day Recipes Week 1 Recipes Egg Whites w/potato & Salsa Breakfast Tacos 5 oz Potato 2 tbsp Salsa Scramble egg whites in non-stick pan with the smallest amount of olive oil needed. Place cooked baked
More informationBack on Track Program. Created by Karen Martel
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
More informationCURRIED SWEET POTATO SALAD
CURRIED SWEET POTATO SALAD Yield: 6 Servings TOTAL TIME: 20 minutes, plus chilling 1 lb. sweet potatoes (about 2 medium), peeled and chopped into 1-inch pieces ½ cup plain Greek yogurt 2 Tbsp. mango chutney
More informationMAMA RECHARGED MEALS 403. Created by Mama Recharged
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.
More informationNo Limit Personal Training. Healthy Recipes
No Limit Personal Training Healthy Recipes WHAT COUNTS AS A SERVING BREAD, CEREAL, RICE AND PASTA & STARCHY VEGETABLES GROUP: 1 SLICE OF BREAD, ½ BAGEL OR ENGLISH MUFFIN ABOUT 1 CUP READY- TO- EAT CEREAL
More information#MOMLIFE Kid-Friendly Program hannah@fitnessministry.ca Hey Mommas, I know what its like trying to get healthy and get your family on board. I have attached some recipes here for your munchkins and an
More informationImportant Note. Copyright 2017 Medmunch. All rights reserved. Med in 28
7 D A Y T A S T E R P L A N 2 Important Note The information in this book reflects the author s research, experiences and opinions and is not intended as medical advice. Before beginning any nutritional
More informationLunch Menu. Summer 2017
Lunch Menu Summer 2017 Girls LEAD 2017 Lunch Program Overview Week One Monday Day 1 Cheese and Veggie Wrap with Hummus Mexican Corn Salad Fruit Salad Tuesday Day 2 Tuna Wraps Tear-It-Up Romaine Salad with
More informationPlace tortillas on a work surface. Divide eggs, remaining 1/4 cup cheese, black beans, and avocado.
HAR MONS FOOD for THOUGHT New year s resolutions tend to follow the same pattern year after year we start off with gusto, then we lose our gumption. At Harmons, we want to help your healthy food resolutions
More informationBikini Belly Flush Cookbook
Bikini Belly Diet Bikini Belly Flush Cookbook 1 Drinks Fat Flush Cran-Water Ingredients: 1 ounce 100% pure unsweetened cranberry juice 7 ounces water : 1. Mix water and unsweetened cranberry juice together
More informationG 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 informationBUSY MUM RECIPES. Kelly Rennie & Clare Fenton Nutritionist. busymumfitness
busymumfitness.com 8 Week BUSY MUM RECIPES Kelly Rennie & Clare Fenton Nutritionist kellyrenniebusymum busymumfitness Table of Contents Weeks 1-2 Recipes... 3 Quinoa Porridge...4 Banana Omelette...5 Healthy
More informationRecipes from the Tubby Olive
Recipes from the Tubby Olive Try these Tubby Olive favorite recipes and enjoy! The Tubby Olive's Sensational Salad Recipes! Fruit Salad with Honey Balsamic Dressing 2 T Tubby Olive 18 Year Aged Balsamic,
More informationVegetarian Recipes. Your Favorite Berries, Fruit & Nuts (Serves 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,
More information