Ingredients & Directions:

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Adelia Newton
3 years ago
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2 Afternoon Parfait Ingredients & ½ cup Greek Yogurt Just a handful of roasted unsalted almonds ¼ cup frozen berries (this one is black cherries/blackberries/raspberries and blueberries) 1 tsp chia seeds/ ground flax seed Feel free to add ¼- ½ scoop of protein powder to this as well

3 Pizza (With YOUR favorite toppings) 1 Brown Rice tortilla. ¼ cup sharp cheddar cheese (raw cheese/ goat cheese) 2 TBSP Rao s marinara YOUR favorite toppings Bake at 425 for 10 min Cut into quarters Allow pizza to cool before devouring Favorite toppings: Mine are pepperoni and broccoli!

4 Zucchini and Yellow Squash Soup 2 cloves chopped garlic 1 1b. zucchini- cut into chunks 1 lb. yellow squash- cut into chunks 1 lb. leeks (take apart and wash thoroughly) or onions cut into chunks 2 cups shredded green cabbage- OPTIONAL Use enough chicken/vegetable broth to cover vegetables in pot. (I use water and chicken base to make broth) Bring to a low boil until very soft. Puree in blender, Vitamix, or food processor. Serve warm with a few shavings of Parmesan cheese

5 Breakfast Scramble 1 egg 2 egg whites 2 slices of Trader Joes Turkey Bacon 1 cup baby spinach 5 mini tomatoes a bit of cheese Calories Fat Protein Carbohydrates N/A 13g 30g 3g

Meat Pizza Spinach and Cheese Meat Pizza 1-1.5 lbs.

6 Meat Pizza Spinach and Cheese Meat Pizza lbs. of Ground Turkey/Beef/chicken 1 Egg Italian seasonings of your choice Low fat Shredded Cheese Veggies of your choice Mix the Egg and Italian seasonings into the ground meat and spread it out into a thin layer on a cookie sheet. Bake at 350 degrees for minutes. Remove from the oven and add your cheese and choice of veggies. Place the Meat Pizza back in the oven on broil for 1-2 minutes or until it turns slightly brown.

Cocoa Oatmeal Protein Crepes ½ cup of quick cooking Rolled Oats ½ cup unsweetened Almond Milk ½ Cup Liquid Egg Whites 1 tbsp of Maple Syrup ½ Scoop Protein Powder Dash of Vanilla extract 1 tbsp of

7 Cocoa Oatmeal Protein Crepes ½ cup of quick cooking Rolled Oats ½ cup unsweetened Almond Milk ½ Cup Liquid Egg Whites 1 tbsp of Maple Syrup ½ Scoop Protein Powder Dash of Vanilla extract 1 tbsp of Cocoa Powder (optional, dependent upon protein powder flavor and what flavor combo you want) Put all ingredients into a food processor until fully mixed. Use a ¼ cup measuring cup to scoop batter. Apply non-stick spray to a crepe or omelet pan. Spread the batter into a thin layer on the hot pan. Cook until the edges start to curl and then flip to the other side. Fill with nut butter, fruit, or topping of your choice. Makes about 4.5 crepes.

8 Lunch Wrap Pulled, slow cooked spicy bbq eye of round baby arugula shredded green cabbage 3 oz. of fresh pineapple 1/2 tbsp of gluten free Thai peanut sauce Fresh squeezed lemon Greenleaf Foods Spinach Wrap.

9 Breakfast Pizza Greenleaf Spinach Wrap 2 whole eggs 1 cup of egg whites 2 slices uncured bacon Fresh basil Hot sauce salt n pepper. Cook for 7 min at 425 degrees.

10 Turkey and Spaghetti Squash Ingredients & Roast a spaghetti squash and scoop it out (this one produced 14oz of cooked strands). Brown 16oz of lean ground turkey breast in a pan 2 tbsp of Kalamata olive spread. Season with ground black pepper red chili flakes. Combine cooked seasoned meat with squash strands in a bowl. Add a bit of salt to taste. Garnish with baby spinach leaves lightly tossed in apple cider vinegar. Calories Fat Protein Carbohydrates g 117g 29g

11 Mushroom Pizza 1 Portobello mushroom cap Grilled chicken Shredded cheese of choice A little homemade tomato sauce olive oil dill Calories Fat Protein Carbohydrates g 13g 5.5g

12 Turkey & Spinach Quinoa Casserole (Makes 4 Servings) 1 lbs. turkey, ground Garlic powder Sea salt Black Pepper 2 garlic cloves 2 cup spinach 1 cup jar tomato sauce or homemade sauce 1 cup cheese, mozzarella 2 cup Quinoa, cooked Preheat oven to 375 F. Brown ground turkey in a skillet over medium heat. Season with garlic powder, salt, and pepper. Transfer to a large mixing bowl. Sauté minced garlic in the skillet until fragrant. Tear spinach and add to the skillet. Sauté until wilted. Add spinach to the bowl with the turkey. Add cooked quinoa, tomato sauce, and 1/2 cup of shredded cheese to the bowl. Stir to combine. Move the mixture to an 8x8 baking dish. Sprinkle top with remaining 1/2 cup of shredded cheese. Bake for minutes, until cheese is melted.

Zucchini Lasagna (Makes 6 Servings) 2 large zucchinis, shredded (about 4 cups) 1/2 tsp sea salt 2 eggs, lightly beaten 1/2 cup grated pecorino Romano cheese 2 cups shredded mozzarella cheese 1 cup

13 Zucchini Lasagna (Makes 6 Servings) 2 large zucchinis, shredded (about 4 cups) 1/2 tsp sea salt 2 eggs, lightly beaten 1/2 cup grated pecorino Romano cheese 2 cups shredded mozzarella cheese 1 cup shredded pepper jack cheese 1/2 medium yellow onion, chopped 1 lb ground turkey 15 oz marinara sauce 1 large bell pepper, sliced 1/2 cup chopped Kalamata olives Place zucchini shreds in a large colander with the salt and allow to drain for 15 minutes. Using paper towels squeeze out as much of the liquid as possible. Preheat oven to 400 F. Combine the zucchini, eggs, pecorino Romano cheese, 1 cup of the mozzarella and 1/2 cup of the pepper jack. Place mixture into a greased 9x13" baking dish and press down. Bake for 20 minutes. While that is happening... In a large non-stick skillet, sauté the onion and turkey, breaking up the meat with a wooden spoon, until no longer pink, about 7 minutes. Drain any juices from the pan. Next, stir in the marinara sauce and remove pan from heat. Remove the baking dish from the oven and top with the meat sauce. Next add the remainder of the shredded cheese and top with your peppers and olives. Bake an additional 20 minutes. Remove from oven and allow 20 minutes before slicing.

14 Cauliflower Rice (Tasty rice substitute, low in carbs) First, you want to "rice" your cauliflower. Head of cauliflower 2-4 cloves of garlic 1 TBSP olive oil Green onions Onion Red pepper Green pepper Couple Tablespoons of low sodium organic stock - veggie, chicken or beef will work **Optional seasonings: Dash of sea salt, Dash of pepper, Dash of cumin, or Dash of chili pepper Add veggies of choice. You could add chopped celery, carrots, zucchini and/or mushrooms. Cut the florets off first, then there are two easy ways to do this; either toss it in your food processor and give it a rough chop until it processed down to rice sized bits (don t overdo it), or you can use a cheese grater and grate it. Or, you can always chop it up by hand. Heat up the tablespoon of olive oil and toss in your garlic and onions first and get those warmed up. Then add your "riced" cauliflower, along with the stock and anything else you want to toss in there. Take the heat down to low, stick a lid on it and let it simmer for about 20 min. This is awesome side dish with any protein. You could add some hot sauce or Bragg's Aminos to taste.

Egg & Veggie Muffins 7 egg whites 1 whole egg sea salt and pepper coconut oil spray 1/2 cup loosely packed fresh spinach leaves, chopped 1/4 cup cooked broccoli diced 1/4 zucchini diced 1 mushroom

15 Egg & Veggie Muffins 7 egg whites 1 whole egg sea salt and pepper coconut oil spray 1/2 cup loosely packed fresh spinach leaves, chopped 1/4 cup cooked broccoli diced 1/4 zucchini diced 1 mushroom Preheat oven to 350 degrees. Heat pan sprayed with coconut oil over medium heat. Add the spinach, broccoli, zucchini and mushroom and cook for 5 minutes until softened. Allow to cool slightly. Meanwhile, in a medium bowl, whisk your eggs, salt and pepper. Stir in the cooled vegetables. Add 1 tbsp of the cheese and stir to combine. Spray a large muffin tin (the one I used held only 6 muffins) with coconut oil spray. Fill each tin about 1/2 full with the mixture. You should be able to get 5 or 6 muffins with an oversize tin like I used, or 9-10 muffins with a regular 10-muffin tin. Bake for minutes, until the egg is no longer soft. Enjoy!

GROCERY STORE TOUR A Sample Day of Lean & Clean Meals

BREAKFAST Choco-Nut Butter Shake GROCERY STORE TOUR A Sample Day of Lean & Clean Meals Makes 1 Serving Calories: 405 Protein: 39 Fat: 18 Carbs: 26 ½ cup full-fat Greek yogurt ¼ cup oatmeal 1 tablespoon