CUSTOM MEAL PLANS RECIPE GU IDE

Transcription

1 CUSTOM MEAL PLANS RECIPE GU IDE

2 1. SAUTEED 0 NUTRITIONAL INFORMATION: Calories: 164 Protein: 8.9 Carbohydrate: g uncooked Broccoli florets Fat: tsp of Olive Oil Clean the broccoli and make sure the broccoli is as dry as possible. Separate the florets from the stems of the broccoli. Fill a skillet with 2 tsp. of olive oil and cook over medium-high heat. Add the florets of broccoli to the oil. Toss the broccoli to coat it in the oil. Stir the broccoli until its green and tender, approx. 5 mins. This will mean it's ready. Season as desired. 2. BROILED 0 NUTRITIONAL INFORMATION: Calories: 204 Protein: 8.9 Carbohydrate: Fat: g uncooked Broccoli florets 1 tbsoliveoil 1 /2 tsp Salt Preheat your oven to 425 F. Seperate the florets from the stems of the broccoli. Toss the florets of the broccoli with 1 tablespoon of olive oil and half a teaspoon of salt. Place the broccoli on a foil-lined baking sheet. Roast it for minutes, or until it's crunchy and caramelized.

3 3. STEAMED 300g uncooked Broccoli Salt & Pepper Red Pepper Flakes 0 NUTRITIONAL INFORMATION: Calories: 84 Protein: 8.9 Carbohydrate: Fat: 1.1 Clean the broccoli. Trim away the trunk from the florets. Cut the florets into 1 inch pieces. Fill a saucepan with 2 inches of water, place a steamer basket in a saucepan, place a cover on the pan and place the pan on a burner over medium heat. Bring the water to a boil. Place the broccoli florets in the steamer basket. Steam the broccoli for 5 minutes. Remove it from the heat. Season with a pinch of salt and pepper and a few red pepper flakes.

4 1. SAUTEED 0 NUTRITIONAL INFORMATION: Calories: 164 Protein: 6.1 Carbohydrate: 24.4 Fat: g uncooked Fresh Green Beans 2 tsp Olive Oil 3 Garlic Cloves, minced Salt & Pepper Heat a skillet on medium heat with 2 tsp olive oil for at least 2 minutes. Add garlic and cook for a minute. Add green beans and cook for 3-5 minutes. Season with Salt & Pepper. 2. ROASTED 0 NUTRITIONAL INFORMATION: 300g uncooked Fresh Green Beans 1 tbs Olive Oil 1 tsp Salt 1 /2 tsp Pepper Preheat the oven to 425 F. Clean the beans. Trim away the ends and add to a large bowl. Toss with the extra-virgin olive oil, salt, and pepper. Calories: 213 Protein: 5.5 Carbohydrate: 21.4 Fat: 14.4 Spread out evenly on a parchment lined baking sheet. Roast, stirring once halfway through at the 15 minute mark - roast until lightly caramelized and crisp.

5 3. STEAMED 300g uncooked Fresh Green Beans 2 tsp Olive Oil 3 Garlic Cloves, minced Salt & Pepper 0 NUTRITIONAL INFORMATION: Calories: 186 Protein: 6.1 Carbohydrate: 24.4 Fat: 9.73 Clean the beans and trim away the ends. Cut the beans into 2 inches pieces. Fill a saucepan with 2 inches of water, place a steamer basket in a saucepan, place a cover on the pan, and place the pan on a burner over medium heat. Bring the water to a boil. Place the beans in the steamer basket. Steam the beans for 5 minutes. Remove them from heat. Drain beans, add oil, garlic, and season with a pinch of salt and/or pepper. Tips: If you want to make a stir-fr y, slice the spears into 1 to 2 inch pieces, making the cuts diagonally.

6 1. SAUTEED 0 NUTRITIONAL INFORMATION: Calories: 184 Protein: 6.6 Carbohydrate: g uncooked Asparagus Fat: tbs Olive Oil Salt & Pepper 1/2 Lemon Clean the asparagus. Cut the asparagus or leave the spears whole. Heat 1 tablespoon of oil in a saucepan, over medium-high heat. Add the asparagus to the pan and stir-fry it until it's tender, about 3 to 6 minutes. The asparagus is ready when it's bright green with a few charred spots. Squeeze half a lemon over asparagus and season with salt and pepper to taste. If you want to make a stir-fr y, slice the spears into 1 to 2 inch pieces, making the cuts diagonally. 2. STEAMED 0 NUTRITIONAL INFORMATION: Calories: 60 Protein: 6.6 Carbohydrate: g uncooked Asparagus Fat:.4 Salt & Pepper Clean the asparagus and cut off any thick white bottoms, and discard. Cut the asparagus into 2 inch pieces. Fill a saucepan with 2 inches of water, place a steamer basket in a saucepan, place a cover on the pan, and place the pan on a burner over medium heat. Bring the water to a boil. Place the asparagus into the basket, cover and steam for 5 to 7 minutes, until they're bright green but still crisp.

7

8 1. BOILED 300g uncooked Lactose Kale 1 tsp Salt 0 NUTRITIONAL INFORMATION: Calories: 150 Protein: 9.9 Carbohydrate: 30 Fat:2.1 Clean the lactose kale. Cut or tear the kale leaves off of the stems and discard stems. In a large saucepan bring 3 cups of water and 1 tsp salt to a boil. Add lactose kale. Return to a boil. Reduce the heat to simmer and cover for 20 to 25 minutes or until tender then drain. Add 2 tsp of onion powder to the boiling water for a little added flavor. 2. SAUTEED 300g uncooked Lactose Kale 1 tsp Olive Oil Clean the Lactose Kale. Cut the kale leaves off of the stems and discard stems. In a large skillet heat 1 tbs olive oil, add torn lactose kale. Cook, covered for 1 minute. Uncover and cook and stir for 1 minute more or just until wilted. If desired, season with salt and pepper and a squeeze of lemon juice. 0 NUTRITIONAL INFORMATION: Calories: 270 Protein: 9.9 Carbohydrate: 30 Fat: 16.1

9 1. ROASTED 300g uncooked Curly Kale Olive Oil spray 1/4 tsp Salt 0 NUTRITIONAL INFORMATION: Calories: 150 Protein: 9.9 Carbohydrate: 30 Fat:2.1 Preheat oven to 300 F. Line a large baking sheet with parchment paper. Place torn curly kale leaves on the prepared baking sheet. Spray with olive oil (approx. 5 seconds) and sprinkle with 1/2 tsp salt. Bake for 20 to 25 minutes or until crisp. If desired, season with salt and pepper and a squeeze of lemon juice. Do not over cook or the kale will burn, giving a bitter, ashy flavor. It is over cooked when it starts to turn brown. The chips should be a nice, dark-green color.

10 1. RAW 0 NUTRITIONAL INFORMATION: Calories: 73 Protein: 8.6 Carbohydrate: g uncooked Spinach leaves Fat: tbs Olive Oil 1/2 Lemon 1/4 tsp Cracked Pepper Clean the spinach. Dry and tear the leaves into pieces. Mix 1/2 of a lemon with 1 tbs olive oil and some cracked pepper to taste. Mix spinach with oil and enjoy. -

11 2. SAUTEED 0 NUTRITIONAL INFORMATION: Calories: 202 Protein: 9.2 Carbohydrate: g uncooked Spinach Fat: tbs Olive Oil 3 Cloves minced Garlic Salt Clean the spinach. Heat 2 tablespoons of olive oil in a large skillet over medium-high heat. Make sure to coat the entire bottom with oil. Add 3 cloves of sliced garlic to the pan. Saute the garlic until it begins to brown. This should only take a minute or less. Place the spinach in the skillet. Stir, coating the spinach in the garlic oil. Cover the pan. Leave it covered and cook the spinach, without turning, for a full minute. Remove the lid. Turn the spinach again with your tongs or spatulas to re-coat the leaves with oil. Cover the skillet once more and cook it for 1 more minute. Once the spinach appears wilted, uncover it and remove the skillet from the heat. Drain the pan of any moisture. 3. BOILED 0 NUTRITIONAL INFORMATION: Calories: 270 Protein: 9.9 Carbohydrate: g uncooked Spinach Fat: tsp Salt Tear the leaves into pieces. Place the spinach in a medium stockpot. The leaves should only reach the mid-point of the pot and should not rise much higher. Fill the stockpot with enough water to just cover the leaves. Salt the water to taste, approx. 2 tsp. Boil the spinach over high heat but note once it begins to steam, start timing it. Boil the spinach for 3 to 5 minutes and drain. Immediately transfer the spinach over to a separate stockpot filled with ice water. Allow it to sit in the ice water for 30 seconds to 1 minute. Drain the spinach once more and enjoy. Make sure that there is at /east 2 to 3 inches of empty space in between the top of the water and the top of the rim of the pot to prevent boiling-over. Ice water "shocks" the spinach, maintaining its color.

12 1. ROASTED 1 00g uncooked Carrots 1 tbs Grass-fed Butter 0 NUTRITIONAL INFORMATION: Calories: 141 Protein:.9 Carbohydrate: 9.6 Fat: 11.2 Cut the carrots in half and then quarter them length-ways. Brush with melted butter. Place on a baking tray. Place in an over set to 400 F. Roast until tender and caramelized, about minutes, depending on the size of the carrot pieces. It's recommended that you turn once or twice to ensure they're caramelized evenly. 2. BOILED 300g uncooked Carrots Salt Peel and slice the carrots. Bring 1 inch of salted water to a boil in a saucepan. Add the carrot slices. Return to boil, then reduce the heat and cover the pan. Cook until just tender, but not soft. This will take about minutes. Serve hot. Can be sprinkled with freshly chopped parsley for garnish. 0 NUTRITIONAL INFORMATION: Calories: 41 Protein:.9 Carbohydrate: 9.6 Fat:.2

13 3. STEAMED 0 NUTRITIONAL INFORMATION: Calories: 41 Protein:.9 Carbohydrate: g uncooked Carrots Fat:.2 Salt to taste Peel and slice the carrots. Fill a suacepan with 2 inches of water, place a steamer basket in a saucepan, place a cover on the pan, and place the pan on the stove over medium heat. Bring the water to a boil. Add the carrots to the steamer or steaming basket. Cover well with a fitted lid. Steam until tender. This will take about minutes, depending on the size of the carrots. Check regularly after about 8 minutes.

14 1. BOILED 0 NUTRITIONAL INFORMATION: 1 00g uncooked Bell Peppers 1 tbs Salt to taste Green - 100g Calories: 41 Protein:.9 Carbohydrate: 9.6 Fat:.2 Pour 1 to 2 inches of water into a large skillet with high sides. Heat this over medium-high on the stove. After the water begins to boil, add 1 tbsp of salt. Cut the peppers into rings, making sure to keep the pieces consistent in size. Place the peppers in the boiling water and cook, stirring frequently for 5 to 7 minutes or until they feel crisp and tender. The salt helps to draw out the flavor of the pepper, but adding the salt before the water boils will increase the amount of time you have to wait before the water reaches a steady boil. Using mandolin will help keep the pieces a consistent size. Red - 100g Calories: 26 Protein: 1 Carbohydrate: 6.3 Fat:.3 Yellow g Calories: 27 Protein: 1 Carbohydrate: 6.3 Fat:.2

15 2. SAUTEED/STIR FRY 0 NUTRITIONAL INFORMATION: 1 00g uncooked Bell Peppers 1 tbs Olive Oil Green - 100g Calories: 20 Protein:.9 Carbohydrate: 4.6 Fat:.2 Heat 1 tbsp olive oil in a large skillet. Heat it over mediumhigh heat for a couple of minutes. Cut the peppers into smaller pieces. Cook the peppers in the hot oil. Add the peppers to the hot oil and cook, stirring frequently for about 4 to 7 minutes or until the peppers are crisp and tender. Large bell pepper rings and pieces that are over 1 inch in size may need a minute or two more than small pepper rings and small chunks under 1 inch. When calculating macros be sure to add your pepper type with the olive oil for total marco breakdown. Red - 100g Calories: 26 Protein: 1 Carbohydrate: 6.3 Fat:.3 Yellow g Calories: 27 Protein: 1 Carbohydrate: 6.3 Fat:.2 Olive Oil Calories: 120 Protein: 0 Carbohydrate: 6.3 Fat: 14

16 3. ROASTED 1 00g uncooked Bell Peppers 1 tbs Salt to taste Olive Oil Spray Preheat the oven to 425 F and prepare a baking sheet by lining it with aluminum foil. Place the cut peppers on the prepared baking sheet cut-side-down. Coat the peppers with cooking spray. Cook the peppers until roasted. The exact amount of time will vary based on the size of your pieces, but on average, the bell peppers should be roasted for 20 to 25 minutes. When ready, the skins should be dark and bubbly. Serve warm. 0 NUTRITIONAL INFORMATION: Green - 100g Calories: 20 Protein:.9 Carbohydrate: 4.6 Fat:.2 Red - 100g Calories: 26 Protein: 1 Carbohydrate: 6.3 Fat:.3 Yellow g Calories: 27 Protein: 1 Carbohydrate: 6.3 Fat:.2 Turn the peppers periodically so that the skins become evenly charred on all sides. Once out of the oven wrap the peppers in aluminum foil for 10 to 15 minutes or until they become cool enough to handle with your bare hands. Before serving, peel the skins off the peppers using your fingers. If you allow them the steam inside of the foil while they cool, the skins should slip off with relative ease.

17 1. COOKED - CHOCOLATE 45g (1 /2 cup) uncooked Rolled Oats 1 scoop Chocolate Protein Powder 1 /2 tbsp Cinnamon 1 cup Almond Milk 0 NUTRITIONAL INFORMATION: Calories: 450 Protein: 28 Carbohydrate: 64 Fat: 8.5 Combined all ingredients in a microwave-safe bowl. Microwave for 2 1/2 to 3 minutes.

18 2. COOKED - BLUEBERRY, P.B 0 NUTRITIONAL INFORMATION: Calories: 394 Protein: 10 Carbohydrate: g (1/4 cup) uncooked Rolled Oats Fat: g Blueberries 1 /2 cup water 1 tsp Cinnamon 1 tbsp all-natural Peanut Butter Heat the blueberries in a microwave-safe bowl and microwave for 30 seconds. Smash the berries with a fork. Add oats, water, and cinnmon. Microwave the mixture for 2 1 /2 to 3 minutes. Stir in and top with peanut butter. 3. COOKED - APPLE 45g (1 /2 cup) uncooked Rolled Oats 1 Apple 1 cup Almond Milk 1 tsp Cinnamon 0 NUTRITIONAL INFORMATION: Calories: 456 Protein: 11.5 Carbohydrate: Fat: 7.8 Cut up the apple into smaller 1 /2 inch cubes, heat the apple in a microwave-safe bowl for 45 seconds. Set aside. Mix oats, milk, and cinnamon together and microwave the mixer for 2 1/2 to 3 minutes. Stir in and top with apple pieces.

19 l. TOASTED AND COOKED STOVETDP 0 NUTRITIONAL INFORMATION: Calories: 256 Protein: 5 Carbohydrate: cup Rice Fat: cup Water 1 /2 teaspoon of Salt 1 tsp Olive Oil Bring the water to a boil in a sauce pan. While waiting for the water to boil, heat 1 tsp olive oil over low heat in a skillet. Once olive oil is warm, add rice and toast for approx 3 minutes, then remove. When the water has come to a boil, stir in the rice, salt, and bring it back to a gentle simmer. Cover the pot and turn the heat down to low until water is gone. Remove from heat and let sit for 5 minutes, covered. Fluff with a fork and enjoy. Don't take off the lid while the rice is cooking - this lets the steam out and affects the cooking time. Toasting the dry rice grains in a little olive oil before adding the water brings out the flavor and adds a fantastic nutty note in the finished dish. 2. COOKED STOVETOP - SOY 0 NUTRITIONAL INFORMATION: Calories: 319 Protein: 5.6 Carbohydrate: cup Rice Fat: cup Water 1 /2 tsp of Salt 1 tbs Butter Dash of Soy Sauce Bring the water to a boil in a sauce pan. When the water has come to a boil, stir in the rice, salt, and bring it back to a gentle simmer. Cover the pot and turn the heat down to low until the water is gone. Remove from heat and let sit for 5 minutes, covered. Fluff with a fork, add butter, a dash of soy sauce, and enjoy.

20 l. COOKED STOVETOP - LIME JUICE 0 NUTRITIONAL INFORMATION: Calories: 217 Protein: 5.1 Carbohydrate: cup Rice Fat: cup Water 1 /2 teaspoon of Salt 1 tsp Lime Juice Bring the water to a boil in a sauce pan. When the water has come to a boil, stir in the rice, salt, and bring it back to a gentle simmer. Cover the pot and turn the heat down to low until the water is gone. Remove from heat and let sit for 5 minutes, covered. Fluff with a fork add lime juice, and enjoy.

21 1. PARSLEY Wholegrain Pasta, 65g 2 tsp Butter 1 tsp Garlic Salt 2 tbs Chopped Parsley 0 NUTRITIONAL INFORMATION: Calories: Protein: 8.3 Carbohydrate: 48.3 Fat: 9.13 Cook pasta according to instructions on the package. Drain noodles, add butter, garlic salt, and chopped parsley. Stir and enjoy. 2. BUTTER Wholegrain Pasta, 65g 1 tsp Salt 1/4 tsp Black Pepper 1 tbs Butter Cook pasta according to instructions on the package. Drain noodles. Add butter, salt, and pepper. Stir and enjoy. 0 NUTRITIONAL INFORMATION: Calories: 332 Protein: 8.1 Carbohydrate: 47.8 Fat: 12.7

22 3. BASIL Wholegrain Pasta, 65g 1 tbs Olive Oil 1/4 tsp Black Pepper 2 tbs chopped Basil 1 tsp minced Garlic 0 NUTRITIONAL INFORMATION: Calories: 358 Protein: 8.45 Carbohydrate: Fat: Cook pasta according to instructions on the package. Drain noodles, add butter, garlic salt, and chopped basil. Add garlic, stir and enjoy.

23 1. CILANTRO-LIME 0 NUTRITIONAL INFORMATION: Calories: 379 Protein: 11 Carbohydrate: 48.9 Fat: g Ouinoa 1 /2 cup Water 1 tbs Butter 2 tbs Cilantro 1/2 tbs Lime Juice Put your rinsed quinoa into a saucepan and add water. Bring water to a boil and then lower to a simmer and cover the pot. Cook for about 15 minutes. You will know it is done because the water will have been absorbed by the quinoa, and each little quinoa seed is now a little spiral, which is the germ that has separated from the seed. Add butter, cilantro, and lime juice. Fluff with a fork, and enjoy. Always use a 2: 1 ratio of water to quinoa. (Example: Use 2 cups of water for 1 cup of quinoa) 2. GARLIC 0 NUTRITIONAL INFORMATION: Calories: Protein: Carbohydrate: g Ouinoa Fat: /8 tsp Red Pepper Flakes 1 /2 tsp fresh Garlic Pinch of Sea Salt Pinch of Black Pepper Put your rinsed quinoa into a saucepan and add water. Bring water to a boil and then lower to a simmer and cover the pot. Cook for about 15 minutes. You will know it is done because the water will have been absorbed by the quinoa, and each little quinoa seed is now a little spiral, which is the germ that has separated from the seed. Add red pepper flakes, fresh garlic, salt, and pepper. Fluff with a fork, and enjoy.

24 3. MIDDLE-EASTERN 0 NUTRITIONAL INFORMATION: Calories: 416 Protein: 14.8 Carbohydrate: 48.1 Fat: g Ouinoa 1 tsp Powdered Ginger 1 tsp Ground Cumin 1 tsp Ground Coriander 1 tsp Ground Tumeric 1 tbs Olive Oil 2 tbs Soy Sauce Brown the spices in oil in a large saucepan. Add rinsed quinoa and stir well. Add boiling water and simmer until water is absorbed - about 15 min. Serve with soy sauce and enjoy.

25 1. RAW PEELED - BAKED 0 NUTRITIONAL INFORMATION: Calories: 188 Protein: 4.3 Carbohydrate: g Russet Potatoes Fat: 3.7 1/4 tbs Olive Oil 1 /8 tsp Salt 1 /8 tsp Pepper Pre-heat the oven to 425 F. Scrub the potatoes thoroughly under running water and pat them dry. Trim away any blemishes with a paring knife. Prick the potatoes generously with a fork. Rub the potatoes all over with a little olive oil. Generously sprinkle the potatoes on all sides with salt and pepper. Bake the potatoes directly on the oven rack for 50 to 60 minutes. Potatoes are done when the skins are dry and the insides feel completely soft when pierced. Eat the inside and discard the skin. 2. RAW PEELED - ROSEMARY 0 NUTRITIONAL INFORMATION: Calories: Protein: Carbohydrate: g Fingerling Potatoes, scrubbed - 3 servings Fat: tbs Extra-Virgin Olive Oil 1 tbsp finely chopped Fresh Rosemary Salt and Pepper Heat the oven to 425 F and arrange the rack in the middle. Place potatoes in a baking dish and toss with oil, salt, freshly ground black pepper, and rosemary. Make sure the potatoes are well coated with oil. Cover the baking dish with foil and place in the oven for 40 minutes. Remove from the oven and allow to cool in the pan before serving. After cooking, the potatoes should be tender all the way through when pierced with a knife but still a little firm. If not, give them another 10 minutes in the oven.

26 3. RAW PEELED - MASHED 400g Russet Potatoes - 2 servings 3 tbsp Extra-Virgin Olive Oil 1 head of Roasted Garlic Salt and Pepper 0 NUTRITIONAL INFORMATION: Calories: 360 Protein: 4.8 Carbohydrate: 38.6 Fat: Roast 1 /2 a head of Garlic. Pre-heat the oven to 400 F. Cut off the top 1/4 inch of the garlic bulb. You want to cut off enough of the top so that most, if not all, of the cloves are exposed. Drizzle garlic with about 1 tsp of olive oil and season with salt and pepper. Wrap the entire bulb in a piece of foil and pop on a rimmed baking sheet or a shallow baking dish. Place garlic in the oven and roast for about 45 minutes to an hour or until the garlic is golden brown and nice and creamy. At this point it should slide out of the garlic skin and create a nice paste. Peel potatoes and cut into hearty chunks. Place into a medium sized pot and cover with water. Place over a high and bring to a boil. Allow potatoes to boil for about 5-10 minutes or until the chunks are fork tender. Drain water from potatoes and put potatoes back into the warm pot. Add olive oil, roasted garlic cloves, salt and pepper. Blend until desired consistency. CUSTOM MEAL PLANS RECIPE GUIDE

27 1. RAW PEELED - BAKED 0 NUTRITIONAL INFORMATION: Calories: Protein: Carbohydrate: Fat: g Sweet Potato 2 tsp Grass-fed Butter 1/4 tsp Nutmeg 1 tsp Cinnamon Pre-heat the oven to 400 F. Wash potatoes very well and pat dry. Dice into 1 inch cubes. Melt butter in the microwave and toss butter, nutmeg, cinnamon, and diced sweet potato into a large bowl. Make sure to coat well. Spread out on a baking sheet lined with parchment paper. Bake for 40 minutes. 2. RAW UNPEELED - CHIPS 0 NUTRITIONAL INFORMATION: 600g Fingerling Potatoes, scrubbed - 3 servings 2 tbs pextra-virgin Olive Oil 1 tbsp finely chopped Fresh Rosemary Salt and Pepper Preheat oven to 250 F. Slice sweet potatoes evenly (1/8 inch preferred) Lay flat on a baking sheet that has been sprayed with olive oil. Spray the top of the potatoes evenly and sprinkle with salt. Cook for 25 minutes and flip. Cook for another 25 minutes. - Calories: 105 Protein: 1.9 Carbohydrate: 24.5 Fat:.1 Low and slow is the key here too high of a temperature with a shorter cooking time will cause the potatoes to burn. Using a mandolin will help ensure your potato is sliced evenly. You can slice with a knife, but make sure you cut the slices as close to the same thickness as possible so they all cook the same.

28 3. RAW UNPEELED - BAKED 200g Sweet Potato 0 NUTRITIONAL INFORMATION: Calories: 105 Protein: 1.9 Carbohydrate: 24.5 Fat:.1 Don't preheat the oven. Put a small sheet of foil directly on your oven's bottom rack. I find a baking sheet to be unnecessary, this will also make clean up easy. Prick your sweet potatoes each 2-3 time with a fork, then place them on the oven rack right above the foil. Turn the oven on to 425 F and cook for 45 minutes. After the time has elapsed, don't open the oven but turn it off. Let the sweet potatoes sit in the oven for at least 30 minutes - up to an hour. Bake for 45 minutes for sweet potatoes/yams that are 2 to 3 inches in diameter. For sweet potatoes that are up to 4 inches in diameter, bake for an hour. For super large sweet potatoes bake for an hour and 15 minutes.

29 1. SLOW COOKER 0 NUTRITIONAL INFORMATION: Calories: 220 Protein: 46.2 Carbohydrate: 0 200g Chicken Breast Fat: 2.5 Olive Oil Spray Salt and Cracked Pepper to taste Place chicken breast on an olive oil sprayed crock pot with one tablespoon of water. Season with salt and pepper. Cook on high for 4 hours or until tender. Shred and pull apart with 2 forks and enjoy. Halfway through, at about the 2 minutes mark, start to pull apart the chicken. You can prep the amount of chicken breast to 600g and cook on high for 6 hours to create an easy meal prep for the next day's dinner and lunch. Bake for 20 minutes, or until juices run clear when pierced with a fork. 2. BAKED 200g Chicken Breast Olive Oil Cooking Spray 1 /2 tsp Salt 1/4 tsp freshly Ground Black Pepper 1/4 tsp Garlic Powder 1/4 tsp Onion Powder 1/4 tsp Dried Oregano 1/4 tsp Paprika Preheat oven to 450 F and line a baking dish with foil. 0 NUTRITIONAL INFORMATION: Calories: 225 Protein: 46.3 Carbohydrate: 1.2 Fat: 2.5 Mix all of the seasonings together to get a nice dry mix. Spray both sides of the chicken breasts with olive oil and sprinkle with the seasoning mix. Bake for 20 minutes. When cooked, it should read 165 F when the thermometer is inserted into the thickest part. When cooked, remove from oven and let sit for 5 minutes before slicing.

30 3. SAUTEED 200g Chicken Breast 1 tbs Olive Oil 2 Cloves Minced Garlic Salt and Pepper to taste 0 NUTRITIONAL INFORMATION: Calories: 349 Protein: 46.6 Carbohydrate: 2 Fat: 16.5 Cube the chicken into 1 inch pieces. Turn heat on high, heat olive oil until warm. Add 3 cloves of minced garlic until somewhat fragrant. Turn heat down to medium-high. Add chicken to olive oil and mix - continually stir until the chicken is cooked through and tender. Approx. 12 minutes cook time. Double or triple the recipe for easy meal prep.

31 1. PAN FRIED 0 NUTRITIONAL INFORMATION: Calories: 497 Protein: 43.3 Carbohydrate:.7 175g Salmon Fat: tbsp Olive Oil 1/4 cup Soy Sauce 1 tsp Sesame Seeds Rinse the salmon fillets and pat dry thoroughly with paper towels; transfer the salmon to a 1 gallon (4 liter) resealable plastic bag, add 1/4 cup soy sauce, seal the bag. Turn the bag several times to coat all sides of the salmon. Place the bag with the marinade and salmon fillets in the refrigerator for 30 minutes. Remove the salmon from the refrigerator at least 20 minutes prior to cooking. Heat the oil in a skillet over a medium-high heat. Gently lay the salmon into the hot oil with the skin facing up and cook until the flesh side is golden brown, 5 to 7 minutes. Turn over and continue cooking until the skin side is slightly browned, about 5 more minutes. Remove the salmon from the skillet, allowing any oil to drain from the fish back into the pan. Remove the skin from the salmon fillets and sprinkle with 1 tsp sesame seeds and enjoy. Remove the salmon from the refrigerator 20 minutes before cooking. This takes the chill off the fish and makes for less cook time.

32 2. LEMON BAKED 0 NUTRITIONAL INFORMATION: Calories: 37 4 Protein: 34.8 Carbohydrate: 1.5 Fat: g Salmon 1/2 Lemon Salt and Pepper to taste 1 /2 tsp Grass-Fed Butter Preheat the oven to 350 F. Lay out a large piece of tin foil. Slice a lemon and lay flat on tin foil, in a row, overlapping just a little bit. Lay salmon on top of the lemons. Add butter, salt, and pepper then wrap up the sides and fold tightly together, like a pouch. Place on a baking tray and cook in the oven for 30 minutes. Add asparagus in the oven next to the salmon for a quick and easy meal and clean up.

33 3. ITALIAN BAKED 0 NUTRITIONAL INFORMATION: Calories: 421 Protein: 34.9 Carbohydrate:.2 175g Salmon Fat: tbsp Parsley 1 /2 tbsp Basil 1 tbsp Butter Salt and Pepper Preheat the oven to 400 F. Melt the butter and combine with chopped parsley, basil, salt, and pepper. Whisk the ingredients together in a small bowl and transfer to a 1-gallon (4 liter) resealable plastic bag. Place the salmon in the marinade and seal the bag. Turn the bag several times to coat all sides of the fish. Place the bag with the marinade and salmon fillets in the refrigerator for 30 minutes. Remove the salmon from the refrigerator at least 20 minutes prior to cooking. Prepare a baking sheet with shallow sides by covering it with aluminum foil. Transfer the salmon to the prepared baking sheet. If the salmon fillets have skin on them, lay them on the sheet skin-side down. Position the fillets in a single layer, spaced apart evenly. Bake for 15 minutes. Place the baking sheet on the middle rack in the oven and cook the salmon until done. Salmon, like all fish, is not as dense as meat and poultry. As a result, it does not need to be in a marinade for long in order to absorb flavor.

34 1. ROASTED 0 NUTRITIONAL INFORMATION: Calories: 390 Protein: 60.1 Carbohydrate: 0 Fat: g Bone-in, Skin-on Turkey Breast half 1 tbsp Extra-Virgin Olive Oil 1 1/2 tsp coarse Salt 1 tsp freshly Ground Pepper Preheat oven to 400 F. Stir together oil, salt, and pepper; brush over turkey. Roast turkey in a rimmed baking sheet until an instant-read thermometer inserted into the center reaches 140, climbing for about 3 minutes. Let rest for at least 15 minutes. Slice turkey as needed. Double or triple the recipe for easy meal prep. 2. GRILLED 0 NUTRITIONAL INFORMATION: Calories: 426 Protein: 50.2 Carbohydrate: g Skinless Turkey Breast Fat: 15 1 Lemon 1 tbs Thyme 1 tbsp Olive Oil Salt and Cracked Black Pepper Slice lemon in half, juice into a large bowl. Add a big pinch of salt, pepper, thyme, and olive oil. Place turkey breast in marinade and let sit for a few hours, or ideally overnight. Preheat your grill, place breast on the grill until the grill marks are deep golden brown; flip and cook until internal temperature reaches 160 F. If cooking on an outdoor grill, use indirect heat to finish breast. Double or triple the recipe for easy meal prep.

35 1. TURKEY SAUSAGE PATTIES 0 NUTRITIONAL INFORMATION: Calories: 306 Protein: 37.8 Carbohydrate: g Ground Turkey Fat: 17 1/2 tsp Ground Ginger 11/2 tsp Salt 1 tsp Dried Sage 1/4 tsp Cayenne Pepper 1 1/2 tsp Ground Black Pepper In a large bowl, mix together the ground turkey, ginger, salt, sage, cayenne pepper, and black pepper until well blended. Heat a skillet over a medium-high heat and coat with an olive oil nonstick cooking spray. Form the turkey sausage into patties and fry until browned on both sides and no longer pink in the center. This should take about 15 minutes. Double or triple the recipe for easy meal prep. For added sweetness chop up half an apple - warm in the microwave for 30 seconds and mix into your patties. Make sure to adjust your macros accordingly. Double or triple the recipe for easy meal prep. For added sweetness chop up half an apple and warm in the microwave for 30 seconds and mix into your patties. Make sure to adjust your macros accordingly.

36 1. BAKED 0 NUTRITIONAL INFORMATION: Calories: 278 Protein: Carbohydrate: 0 Fat: lb Pork Tenderloin, Serving size: 200g (3 servings) 2 tsp Minced Garlic 1 tsp Fresh Rosemary 1 tbsp Grass-Fed Butter Preheat the oven to 400 F. Mix garlic, rosemary, and butter together - rub on top of pork tenderloin. Place pork tenderloin on a lipped baking tray and bake for 45 minutes. Let rest 10 minutes before serving - pork should reach an internal temperature of 145 F.

37 l. GRILLED OR OVEN ROASTED 0 NUTRITIONAL INFORMATION: Calories: 358 per serving 1.75 lb Pork Loin Roast, Serving size: 200g (4 servings) 3 Garlic Cloves sliced 1 tsp Garlic Salt 1 tsp Celery Seed 1 tsp Chili Powder 1 /2 tsp Cayenne Pepper 1/2 tsp Ground Fresh Black Pepper 1/4 cup Olive Oil Protein: per serving Carbohydrate:.875 per serving Fat: per serving Heat your grill to 375 or 400 F. With a paring knife, make a deep slit into the pork at 2 inch intervals, insert a sliver of raw garlic into each incision. Mix dry spices and olive oil and rub into pork on all sides. Place a loin over indirect heat and cover. Turn every 7 minutes until all four sides have seared and are dry. Place over a more direct heat and allow spices to mix with juices and create a crust. (internal temperature of 140 F.) Once internal temperatures have been reached, remove and let rest for 10 minutes, slice and serve. If you want to cook in the oven instead of the grill, preheat the oven to 350 F. Place pork loin in the oven, turning and basting with pan liquids. Cook until the pork is no longer pink in the center, about 1 hour. An instant-read thermometer inserted into the center should read 145 F.

38 1. BAKED 0 NUTRITIONAL INFORMATION: Calories: per serving 1.75 lb (1 inch thick) Boneless Pork Chops Serving size: 200g - makes 4 servings 6oz Soy Sauce 3 tbsp minced Garlic 1 tsp Ground Black Pepper Protein: per serving Carbohydrate: per serving Fat: 4.6 per serving In a large bag, mix together the soy sauce, minced garlic, and pepper. Place the pork chops into said bag, and suck all the air out. Marinate for 12 hours in the refrigerator. Turn the bag over about halfway through. Preheat the oven's broiler on low. Place the pork chops into a broiling pan. Broil for 5 minutes per side or to your preferred internal temperature.

39 l. BEEF TOP ROUND ROAST - BAKED 2 lbs Beef Top Round Roast, 150g per serving (makes 6) 2 tbsp Olive Oil 6 garlic Cloves, minced Salt and Pepper to taste 0 NUTRITIONAL INFORMATION: Calories: per serving Protein: per serving Carbohydrate: 1 per serving Fat: per serving Rub meat with olive oil. Season with salt, pepper, and garlic. Put 1/2" water into a baking pan. Cook uncovered at 350 F for 45 minutes. Let rest for 20 minutes, cut and serve. Letting the meat rest before cutting into it will help the meat retain its juices.

40 2. SIRLOIN STEAK - GARLIC BUTTER 0 NUTRITIONAL INFORMATION: Calories: per serving 1 lb Top Sirloin Steak, 150g per serving (makes 3) 1/4 cup Butter 1 tsp Garlic Powder 2 minced Garlic Cloves Pepper Salt Protein: per serving Carbohydrate: 1.33 per serving Fat: 23 per serving Preheat a grill pan over high heat on a stove top. In the meantime, in a small saucepan, melt the butter over medium-low heat. Add the garlic powder and minced garlic and set aside. Sprinkle both sides of each steak with salt and pepper. Grill steaks in a grill pan 4 to 5 minutes per side, or to desired internal temperature. When done, brush tops with garlic butter and allow to rest for 2 to 3 minutes before servings. If you don't have a grill pan, you can use a standard skillet.

41 3. DRY RUB BRISKET - SLOW COOKER 0 NUTRITIONAL INFORMATION: Calories: per serving 4 lbs Beef Brisket, 150g per serving (makes 12) 2 tsp Salt 2 tsp Dry Mustard 2 tsp Paprika 1 /8 tsp Pepper 1/2 tsp Garlic Powder Protein: per serving Carbohydrate:.275 per serving Fat: per serving Combine all seasonings together and rub the spice mix all over the brisket meat. Spray a crock pot with non-stick spray and put meat in crock pot, fat side up, and cook on low for 8 hours or until the meat is tender. When finished, remove fat from meat and discard - be sure to cut meat against the grain. Beca use of the amount of time this particular meal takes to make, it's always best to make extra for meal prep.

42 1. BAKED 1 (3 lb) semi-boneless Leg of Lamb, aitchbone removed, fat trimmed to 1 /4 inch thick, and lamb tied. 150g per serving (makes 9) 6 Garlic Cloves 1 tbsp fine Sea Salt 4 tbsp chopped Fresh Rosemary 1 /2 tsp Black Pepper 1/4 cup dry Red Wine 0 NUTRITIONAL INFORMATION: Calories: per serving Protein: per serving Carbohydrate: 1 per serving Fat: per serving Preheat oven to 350 F. Pat lamb dry and make shallow cuts all over the lamb with the tip of a sharp small knife. Pound garlic into a paste, mix with sea salt, and stir in rosemary and pepper. Lightly spray a roasting pan with olive oil then rub paste all over lamb. Let stand at room temperature for 30 minutes. Roast the lamb until an instant-read thermometer inserted 2 inches into thickest part of meat (do not touch bone) reads 130 F, this will take approximately an hour and a half. Transfer to a cutting board and let stand 15 to 25 minutes. Internal temperature will rise to about 140 F for medium-rare. To pound your garlic into a paste you can use a mortar and pestle or mince and mash with a heavy knife. Pi not Noir is one of the most food-friendly red wines.

43 2. RACK OF LAMB - ROASTED 0 NUTRITIONAL INFORMATION: Calories: 561 per serving 2 racks of Lamb, 2 lbs, 1 lb each rack: 7 or 8 ribs, 150g per serving (makes 6), Frenched by butcher 4 Garlic Cloves (thinly sliced) 1 tbsp fresh Rosemary (coarsley chopped) 2 1/2 tbsp Extra-Virgin Olive Oil Sea Salt and freshly Ground Pepper to taste Protein: 23.7 per serving Carbohydrate:.73 per serving Fat: per serving Place the lamb racks in a large bowl. Add the garlic, rosemary, and 2 tablespoons of olive oil and turn the racks to coat evenly with ingredients. Transfer the racks with seasonings to a large resealable plastic bag and refrigerate for at least 6 hours or up to overnight. Preheat the oven to 425 F. Scrape off most of the marinade from the lamb and reserve. Season lamb with salt and pepper and allow to come to room temperature before cooking, for about 30 minutes. Heat a large frying pan over high heat, add remaining 1/2 tsp olive oil and heat 1 to 2 minutes. Once the olive oil is warm, place the lamb racks in the pan and sear on all sides until well browned. Remove lamb racks from frying pan and place into a rimmed baking sheet and brush reserved marinade on top. Roast lamb until an instant-read thermometer inserted 2 inches into the thickest part of meat (do not touch bone) reads 130 F. This will take approximately 20 minutes, as you already cooked the lamb in the frying pan. Once lamb has been removed from the oven let rest for 10 minutes before serving.

44 3. LAMB CHOPS - SKILLET 0 NUTRITIONAL INFORMATION: Calories: per serving 1 lb Lamb shoulder blade chope 150g per serving (makes 3) 1 tbsp Olive Oil 1 /2 cup Warm Water 1 tsp Lemon Juice 1 1/2 tsp dried minced Onion 1 /2 tsp dried Oregano Salt and crushed fresh Pepper to taste Protein: per serving Carbohydrate:.23 per serving Fat: per serving In a large skillet, brown lamb chops in oil. Add the remaining ingredients; bring to a boil. Reduce heat; cover and simmer for 30 to 35 minutes or until meat reaches desired doneness. A meat thermometer should read: Medium-rare, 140 F Medium, 160 F Well-done, 170 F

45 1. SCRAMBLED 0 NUTRITIONAL INFORMATION: Calories: 160 Protein: 18.2 Carbohydrate: 1 2 whole Eggs, 2 additional Whites Fat: 8.6 Olive Oil Spray Spray a skillet with olive oil spray. Make sure the stove is set on low with gentle heat, crack egg right into the skillet and allow the eggs to start setting before scrambling. Scramble until cooked to your liking. To make them extra fluff y, try adding in a half cup of cottage cheese, before pouring the mixture into the pan to scramble. Scramble eggs slowly over low heat with a rubber spatula.

46 2. HARDBOILED 0 NUTRITIONAL INFORMATION: Calories: 160 Protein: 18.2 Carbohydrate: 1 2 Whole Eggs, 2 additional Whites Fat: 8.6 Place room temperature eggs in a large saucepan. Cover them with pooled water by 1 inch. Slowly bring water to a boil over medium heat; when the water has reached a boil, cover and remove from heat. Let sit for 12 minutes. Transfer eggs to a colander; place under cool running water to stop the cooking. Peel and enjoy. (To keep on track with the meal plan, crack 4 eggs open, but only eating the yolk from two) Super-fresh eggs aren't the best for hard-boiling because they're more difficult to peel; wait about 7-10 days after buying your eggs to hard-boil. 3. BAKED 0 NUTRITIONAL INFORMATION: Calories: 160 Protein: 18.2 Carbohydrate: 1 2 Whole Eggs, 2 additional Whites Fat: 8.6 Olive Oil Spray Preheat the oven to 325 F. Put one whole egg and one egg white into a large ramekin, coated with the Olive Oil Spray and sprinkle some salt and pepper. Bake until the egg whites are completely set (about 12 minutes). CUS TOM MEAL PLANS RECIPE GUIDE

47 4. FRIED 0 NUTRITIONAL INFORMATION: Calories: 160 Protein: 18.2 Carbohydrate: 1 2 Whole Eggs, 2 additional Whites Fat: 8.6 Olive Oil Spray Spray a skillet with olive oil spray. Crack the egg into the pan and reduce the heat to low right away. Let the egg cook for about 6 minutes on low and the yolk should just begin to thicken. The longer you cook it, the more firm your yolk will be, so decide if you want sunny side up, over-easy, over-medium, or over-hard. 5. POACHED 0 NUTRITIONAL INFORMATION: Calories: 160 Protein: 18.2 Carbohydrate: 1 2 Whole eggs, 2 additional Whites Fat: 8.6 Poach Whole Eggs: Heat 2 to 3 inches of water in a large saucepan or deep skillet to boiling. Turn heat down but keep liquid simmering gently. Break the eggs, 1 at a time, into a shallow cup or dish. Holding dish close to surface, slip egg into water. Cook eggs until whites are completely set and yolks begin to thicken but are not hard, 3 minutes. With a slotted spoon, move to a plate. Poach Egg Whites: Heat 2 to 3 inches of water in a large saucepan or deep skillet to boiling. Turn heat down but keep liquid simmering gently. Break and separate eggs, 1 at a time, into a shallow cup or dish. Holding dish close to surface, slip egg whites into water; let cook 30 seconds before adding another egg white. Poach until opaque, 2 to 3 minutes each. With a slotted spoon, move to a plate.

48 1. BROILED HADDOCK 0 NUTRITIONAL INFORMATION: Calories: per serving 1.3 lbs Haddock Fillets - 200g per serving, 3 servings 1 tsp minced Garlic 1 /2 tbsp Butter 1 /2 tsp Onion Powder 1/4 tsp Paprika 1/4 tsp Cayenne Pepper 1/2 tsp Ground Black Pepper 1 /2 tsp Salt Protein: 37.9 per serving Carbohydrate: 1.7 per serving Fat: 3.3 per serving Preheat the oven broiler on low. Set oven rack about 6 inches from the heat source. Line a baking sheet with aluminum foil and spray with cooking spray. Arrange haddock fillets on the prepared baking sheet. Rub each piece with 1/3 tsp minced garlic. Mix onion powder, paprika, salt, black pepper, and cayenne pepper in a small bowl; sprinkle seasoning over haddock. Dot haddock with pieces of butter. Broil in the preheated oven until fish is easily flaked with a fork, about 6 to 8 minutes. Serve with lemon wedges.

49 2. BAKED HALIBUT 0 NUTRITIONAL INFORMATION: Calories: per serving 1.2 lbs (21 oz) Halibut Fillets - 200g (7oz) per serving Makes 3 servings 1 tsp Olive Oil 1 tsp minced Garlic 2 tsp Lemon Zest 2 tbsp chopped Flat Leaf Parsley 1 pinch Sea Salt 1/4 tsp Ground Black Pepper 1 /2 Lemon, divided Preheat the oven to 400 F. In a large nonstick baking dish, add halibut - skin side down and drizzle with oil. Top with garlic, lemon zest, 2 tbsp lemon juice, parsley - dividing evenly. Season with salt and pepper. Bake for 12 to 15 minutes, until halibut flakes easily when tested with a fork. Serve with lemon wedges. Protein: per serving Carbohydrate: 2.36 per serving Fat: 3.03 per serving

50 3. BROILED TILAPIA 5 Tilapia Fillets - 200g each, 200g per serving Makes 5 servings 2 Cloves Garlic, crushed 1 tbsp Extra-Virgin Olive Oil 1 tsp Oregano 1 tsp Parsley Pepper Salt 1 Lemon 0 NUTRITIONAL INFORMATION: Calories: per serving Protein: per serving Carbohydrate: per serving Fat: 6.22 per serving Preheat the oven broiler on low. Wash fish and pat dry. Set oven rack about 6 inches from the heat source. Line a baking sheet with aluminum foil and spray with cooking spray. Place fish on the tin foil and season with salt, pepper, oregano, and parsley. Drizzle fish olive oil and top with crushed garlic. Cook until fish is cooked through, about 7 minutes (be careful not to burn garlic). Serve with lemon wedges.

51 1. APPLE -1 MEDIUM 5. STRAWBERRIES NUTRITIONAL INFORMATION: 0 NUTRITIONAL INFORMATION: Calories: 93 Calories: 48 Protein:.5 Protein: 1 Carboh y drate: Carboh y drate: 11.5 Fat:.3 Fat:.5 2. PEAR -1 MEDIUM 6. BLACKBERRIES NUTRITIONAL INFORMATION: 0 NUTRITIONAL INFORMATION: Calories: 103 Calories: 62 Protein:.7 Protein: 2 Carboh y drate: 27.5 Carboh y drate: Fat:.2 Fat:.7 3. PEACH -1 MEDIUM 7. BLUEBERRIES NUTRITIONAL INFORMATION: 0 NUTRITIONAL INFORMATION: Calories: 54 Calories: 63 Protein: 1.4 Protein: 1 Carboh y drate: 14.8 Carboh y drate: 12.5 Fat:.4 Fat: 1 4. ORANGE -1 MEDIUM 8. RASPBERRIES NUTRITIONAL INFORMATION: 0 NUTRITIONAL INFORMATION: Calories: 62 Calories: 78 Protein: 1.2 Protein: 1.8 Carboh y drate: 15.4 Carboh y drate: 17.9 Fat:.2 Fat: <.1

52

53

54

55 1. BLUEBERRY 0 NUTRITIONAL INFORMATION: Calories: 208 Protein: 31.4 Carbohydrate: g Cottage Cheese Fat: 2.8 1/2 cup Blueberries Measure out cottage cheese and top with blueberries. 2. PEPPER 0 NUTRITIONAL INFORMATION: Calories: 180 Protein: 31 Carbohydrate: g Cottage Cheese Fat: /2 tsp Pepper Measure out cottage cheese and top with pepper. 3. APPLE CINNAMON 0 NUTRITIONAL INFORMATION: Calories: 289 Protein: 31.6 Carbohydrate: g Cottage Cheese Fat: medium Apple 1/2 tsp Cinnamon Cut an apple and microwave for 1 minute. Sprinkle 1/2 tsp of cinnamon over the apple and mix in cottage cheese.

56 1. STRAWBERRY SMOOTHIE 0 NUTRITIONAL INFORMATION: Calories: Protein: Carbohydrate: cups frozen Strawberries Fat: tbsp 0% Fat Plain Greek Yogurt 1/2 tbsp fresh Lemon Juice 1 Scoop Chocolate Protein Powder Blend strawberries, yogurt, and lemon juice in a food processor until frozen yogurt consistency, about 3 minutes. Pour into a bowl and stir in protein powder and enjoy. You may have to scrape the sides down half way through to make sure everything is blended well.

57

58

59

60 2. APPLE CINNAMON 0 NUTRITIONAL INFORMATION: Calories: Protein: 6.43 Carbohydrate: tsp Cinnamon Fat: tbsp Peanut Butter + 1 tsp 1 small Pink Lady Apple (149g) 1 Rice Cake Smear peanut butter onto rice cake. Top with chopped apples and cinnamon and enjoy. Feel free to adjust your macros by subing almond butter for peanut butter. 2. CHIA SEED 0 NUTRITIONAL INFORMATION: Calories: Protein: 4.29 Carbohydrate: tsp Chia Seeds Fat: large Strawberry 6 Blueberries 3 Blackberries 2 tbsp 0% Fat Plain Greek Yogurt Spread yogurt onto rice cake, top with chia seeds and berries, enjoy.

61 1. OATMEAL SHAKE 0 NUTRITIONAL INFORMATION: Calories: 248 Protein: 27.5 Carbohydrate: cup Almond Milk/Ice Fat: 5 1/2 tsp Cinnamon 1 Scoop Chocolate Protein Powder 1/4 cup Dry Oatmeal First take the dry oatmeal and blend it in a food processor or blender until it's blended into a soft flour like substance. Blend in the rest of the dry ingredients. Add almond milk and 5-8 ice cubes. Blend and serve. 2. STRAWBERRY BLISS 1 Scoop Vanilla or Strawberry Protein 1 cup Frozen Strawberries 1 cup Almond MIik 3 tbsp 0% Fat Plain Greek Yogurt 3-5 Ice Cubes Blend all of the ingredients in a blender and enjoy. 0 NUTRITIONAL INFORMATION: Calories: 256 Protein: 31.6 Carbohydrate: Fat: 3.7 If you are using fresh strawberries, up the amount of ice cubes so that it's nice and frothy.

62 3. PEANUT BUTTER YUM 0 NUTRITIONAL INFORMATION: Calories: Protein: Carbohydrate: Fat: Scoop Chocolate Protein Powder 1/2 cup Almond Milk and 1/2 cup Water 1 tbsp + 1 tsp Peanut Butter 5-8 Ice Cubes Blend all of the ingredients in a blender and enjoy.