Mon Tue Wed Thu Fri Sat Sun Breakfast RYJ Blueberry Overnight Oats RYJ Green Apple Kiwi Protein Shake RYJ Blueberry Overnight Oats RYJ Green Apple Kiwi Protein Shake RYJ Blueberry Overnight Oats RYJ Green Apple Kiwi Protein Shake Snack 1 RYJ Roasted Tomato Egg Bowl RYJ Roasted Tomato Egg Bowl Salt n' Vinegar Hard Boiled Eggs RYJ Roasted Tomato Egg Bowl Salt n' Vinegar Hard Boiled Eggs RYJ Roasted Tomato Egg Bowl Lunch RYJ Burrito Bowl Mason Jar RYJ Burrito Bowl Mason Jar RYJ Cleaned Up Chicken Salad RYJ Burrito Bowl Mason Jar RYJ Cleaned Up Chicken Salad RYJ Burrito Bowl Mason Jar Snack 2 Celery with Almond Butter Pistachios Pistachios Celery with Almond Butter Hummus Dippers Celery with Almond Butter Dinner RYJ Baked Salmon with Green Beans & Squash RYJ Crock Pot Balsamic Roast Beef RYJ Apple Turkey Burgers with Caramelized Onions and Brie RYJ Chicken Fajitas RYJ Crock Pot Balsamic Roast Beef RYJ Chicken Fajitas
RYJ Low Sugar Meal Plan 1 Mon Tue Wed Thu Fri Sat Sun RYJ Blueberry Overnight RYJ Oats Green Apple Kiwi Protein RYJ Blueberry Shake Overnight RYJ Oats Green Apple Kiwi Protein RYJ Blueberry Shake Overnight RYJ Oats Green Apple Kiwi Protein Shake Breakfast RYJ Roasted Tomato EggRYJ Bowl Roasted Tomato EggSalt Bowl n' Vinegar Hard Boiled RYJ Roasted Eggs Tomato EggSalt Bowl n' Vinegar Hard Boiled RYJ Roasted Eggs Tomato Egg Bowl Snack 1 RYJ Burrito Bowl MasonRYJ Jar Burrito Bowl Mason RYJ Jar Cleaned Up ChickenRYJ Salad Burrito Bowl Mason RYJ Jar Cleaned Up ChickenRYJ Salad Burrito Bowl Mason Jar Lunch Celery with Almond Butter Pistachios Pistachios Celery with Almond Butter Hummus Dippers Celery with Almond Butter Snack 2 RYJ Baked Salmon with Green RYJ Crock Beans Pot&Balsamic Squash Roast RYJ Apple BeefTurkey Burgers RYJwith Chicken Caramelized Fajitas Onions RYJ Crock and Brie Pot Balsamic Roast RYJ Chicken Beef Fajitas Dinner
RYJ Low Sugar Plan Fruits 2.5 Apple 2 Avocado 3/4 cup Blueberries 1 cup Grapes 3 Kiwi 2 Lemon 3 Lime Vegetables 1 bunch Asparagus 11 cups Baby Spinach 1/2 cup Basil Leaves 1 Carrot 20 stalks Celery 2 bunches Collard Greens 12 Garlic 2 cups Green Beans 2 Green Bell Pepper Bread, Fish, Meat & Cheese 8 slices Brie Cheese 4 lbs Chicken Breast 1 lb Extra Lean Ground Chicken 1 lb Extra Lean Ground Turkey 1 cup Hummus 4 Salmon Fillet 2 lbs Top Sirloin Beef Roast 1 bunch Green Lettuce 2 Jalapeno Pepper 18 cups Kale Leaves 4 cups Portobello Mushroom 2 Red Bell Pepper 1 Spaghetti Squash 2 Sweet Onion 4 Tomato 3 Yellow Bell Pepper 4 Yellow Onion Breakfast 3/8 cup Almond Butter Boxed & Canned 1 cup Black Beans 3 cups Organic Beef Broth 1/2 cup Organic Salsa Condiments & Oils 1/4 cup Apple Cider Vinegar 1 cup Balsamic Vinegar 3 tbsps Coconut Oil 0.29 cup Dijon Mustard 0.69 cup Extra Virgin Olive Oil 3/8 cup Worcestershire Sauce
Seeds, Nuts & Spices 1.3 tsps Black Pepper 1.5 tbsps Chia Seeds 2 tbsps Chili Powder 2.2 tsps Cinnamon Baking 1.1 cups Oats Cold 8 Egg 1.1 cups Unsweetened Almond Milk 1/2 cup plain Greek Yogurt 1 tsp Cumin 1 tsp Dried Basil 1/2 tsp Dried Thyme 1 tsp Garlic Powder 3 tbsps Ground Flax Seed 1/2 tsp Ground Sage 1 tsp Paprika 2 cups Pistachios 1.5 tsps Sea Salt Sea Salt & Black Pepper 0.85 cup Slivered Almonds Other 3 servings Protein Powder 3.4 cups Water
Hummus Dippers #snack #nutfree #eggfree #vegetarian #vegan #glutenfree #dairyfree 4 ingredients 15 minutes 1. Slice your pepper, carrot and celery into sticks. 2. Line up 4 small mason jars (we like to use size 250 ml). Fill the bottom of each with ¼ cup hummus. Then place the veggie sticks into the hummus so that they are standing vertically. Seal the jar and place in the fridge until ready to eat. Notes Homemade Make your own hummus! Check out our Sweet Potato Hummus or Green Pea Hummus recipes. 4 Servings 1 Yellow Bell Pepper 1 Carrot 4 stalks Celery 1 cup Hummus Mix it Up Substitute in different veggies like cucumber or zucchini.
Salt n' Vinegar Hard Boiled Eggs #snack #paleo #nutfree #glutenfree #dairyfree 3 ingredients 35 minutes 2 Servings 1. 2. 3. Bring a large pot of water to a boil. Gently place eggs into the boiling water and turn the heat down to medium high. Set your timer for 14 minutes. After 14 minutes, use a spoon to lift the eggs out of the water. Place on a plate and let cool for at least 20 minutes. When ready to eat, peel the eggs and cut them into halves or quarters. Season with sea salt and drizzle with apple cider vinegar. Enjoy! 4 Egg 1/2 tsp Sea Salt (divided) 2 tbsps Apple Cider Vinegar (divided)
Pistachios #snack #paleo #vegan #vegetarian #eggfree #glutenfree #dairyfree 1 ingredients 1 minutes 2 Servings 1. Divide into bowls, peel and enjoy! 1 cup Pistachios (in the shell)
RYJ Chicken Fajitas #dinner #eggfree #nutfree #paleo #glutenfree #dairyfree 15 ingredients 40 minutes 1. Preheat oven to 425. Line a large baking sheet with parchment paper. 2. In a bowl, combine chili powder, black pepper, cumin, paprika and garlic powder. Mix well and set aside. 3. In a large mixing bowl, add your sliced peppers, onion and chicken strips. Drizzle with olive oil and then sprinkle with seasoning. Use tongs to gently toss until everything is well coated. Transfer to your baking sheet and bake for 30 minutes or until chicken is cooked through. 4. Remove fajitas from oven. Serve in collard green wraps or gluten-free tortillas drizzled with a dollop of Greek yogurt and a lime wedge. Enjoy! Notes Vegan and Skip the chicken and use roasted chickpeas instead. Vegetarian Fajita Bowl Serve over a bed of greens to turn it into a bowl. No Collard Use swiss chard or ice berg lettuce instead. Greens Rice Craving some rice? Make some steamed cauliflower rice! Substitute 8 Servings 2 tbsps Chili Powder 1 tsp Black Pepper 1 tsp Cumin 1 tsp Paprika 1 tsp Garlic Powder 2 Red Bell Pepper (sliced) 2 Yellow Bell Pepper (sliced) 2 Green Bell Pepper (sliced) 2 Jalapeno Pepper (de-seeded and sliced) 2 Sweet Onion (sliced) 2 lbs Chicken Breast (cut into strips) 2 tbsps Extra Virgin Olive Oil 2 Lime (cut into wedges)
2 bunches Collard Greens (washed and stems removed) 1/2 cup plain Greek Yogurt
RYJ Apple Turkey Burgers with Caramelized Onions and Brie #lunch #dinner #nutfree #glutenfree #eggfree #barbecue 13 ingredients 45 minutes 1. Heat coconut oil in a frying pan over medium heat. Add yellow onion and saute for 30 minutes or until fried and crispy, stirring occasionally. When onion bits get stuck to the bottom, add 1-2 tbsp of water at a time to deglaze the pan. Set aside. 2. Shred half of your apple into a bowl. Squeeze and remove excess juice (drink it or add it to a smoothie later!). 3. In a mixing bowl, combine the turkey, shredded apple, dijon, sage, thyme, salt and pepper. Form into patties. 4. Preheat grill over medium heat. Transfer burgers onto grill and cook for about 7 to 8 minutes per side or until burger is cooked through and juices run clear (or internal temperature reaches 165 F). Remove from grill. 5. Cut the remaining apple into slices. Plate burger over a bed of lettuce and top with thin slice of brie, apple slices and caramelized onion. 6. Heat oven to 400. Break off the ends of the asparagus. Place them on a baking sheet and drizzle with oil, then toss to coat. Spread it in a single layer and sprinkle with sea salt and pepper. Roast for 25 minutes, until tender but still crisp. Notes BBQ Lover Grill your apple slices too. No Grill Cook burgers in the oven at 350 for 15 minutes per side. 4 Servings 1 tbsp Coconut Oil 2 Yellow Onion (peeled and finely sliced) 1 Apple (green, divided) 0.67 tbsp Dijon Mustard 1/2 tsp Ground Sage 1/2 tsp Dried Thyme 1 tsp Sea Salt 1/4 tsp Black Pepper 8 slices Brie Cheese 1 lb Extra Lean Ground Turkey 1 bunch Green Lettuce (separated 1 bunch Asparagus into leaves and washed) 1 tbsp Extra Virgin Olive Oil
Leftovers Can be frozen up to 6 months in an airtight container.
RYJ Crock Pot Balsamic Roast Beef #eggfree #glutenfree #dinner #nutfree #crockpot #dairyfree 11 ingredients 8 hours 8 Servings 1. 2. 3. 4. Place roast in the crock pot. In a bowl, mix together the beef broth, balsamic vinegar, worcestershire, and minced garlic. Mix well and pour over the roast beef. Cook on low for 8 hours. Baste the roast periodically. Before serving, heat coconut oil in a large skillet over medium heat. Add diced onion and mushrooms and saute for 3 to 5 minutes or until softened. Add in the kale leaves and continue to saute just until wilted. Turn off the heat, stir in the apple cider vinegar and season with sea salt and black pepper to taste. Once roast is cooked through and you are ready to eat, remove it from the crock pot into a large mixing bowl. Trim off any large pieces of fat and shred with two forks. Put it back into the crock pot and let it soak in the juices for 5 to 10 minutes. When ready to eat, use a slotted spoon to lift the beef out of the crock pot onto a plate. Transfer the leftover juices into a jar to use as gravy or for a future roast. Plate roast beef with a side of sauteed kale and mushrooms. Enjoy! 2 lbs Top Sirloin Beef Roast 3 cups Organic Beef Broth 16 tbsps Balsamic Vinegar 6 tbsps Worcestershire Sauce 8 Garlic (cloves, minced) 2 tbsps Coconut Oil 2 Yellow Onion (diced) 4 cups Portobello Mushroom (sliced) 10 cups Kale Leaves (chopped) 2 tbsps Apple Cider Vinegar 0 Sea Salt & Black Pepper (to taste)
RYJ Baked Salmon with Green Beans & Squash #dinner #eggfree #nutfree #glutenfree #dairyfree 9 ingredients 1 hour 4 Servings 1. 2. 3. 4. Combine 2 minced garlic cloves, 2 tbsp EVOO, basil, 1 tsp salt and pepper, 1 Tbsp lemon juice to create salmon marinade. Place marinade and salmon fillets together in a ziploc baggie and shake well to coat. Place in fridge and let marinate until ready to cook. Preheat oven to 375. Slowly and carefully cut spaghetti squash in half lengthwise with a sharp knife. Scoop out the seeds and discard. Place on a baking sheet and bake in the oven on the middle rack for 45 minutes. Remove from oven and let sit until cool enough to handle. Use a fork to carve spaghettilike noodles out of the flesh into a large bowl. Toss spaghetti squash noodles with half of your extra virgin olive oil, basil leaves, half of the lemon juice, half of the minced garlic clove and season with sea salt and pepper to taste. Set aside. Increase the heat of the oven to 500 and move the rack to the top setting. Allow time for the oven to preheat. Place your salmon fillets on a foil-lined baking sheet (skin side down) and bake for 7-9 minutes (or until fish flakes with a fork). While the fish cooks, place your trimmed beans in a saucepan and fill with enough water to steam. (This will vary depending on the size of your saucepan but for me was about 1 cup.) Place sauce pan over high heat and let beans steam for 7 minutes. Remove from heat and toss beans with remaining extra virgin olive oil, lemon juice, minced garlic and season with sea salt and pepper to taste. 4 Salmon Fillet 1 tsp Dried Basil 2 cups Green Beans (washed and trimmed) 4 tbsps Extra Virgin Olive Oil (divided) 1 Lemon (juiced) 4 Garlic (cloves, minced) 1 Spaghetti Squash 1/2 cup Basil Leaves (chopped) 0 Sea Salt & Black Pepper (to taste) 5. Place green beans on one half of plate and herbed spaghetti squash on the other. Lay your salmon across the middle. Enjoy!
RYJ Cleaned Up Chicken Salad #lunch #dinner #paleo #eggfree #glutenfree #dairyfree 9 ingredients 30 minutes 1. Shred your oven baked chicken breasts and place in bowl. Then add celery, grapes, slivered almonds, and kale to bowl. 2. In a separate small bowl, combine mustard, lemon juice and olive oil. Stir well. 3. Add dressing to the bowl with chicken and toss well to coat. Season with salt and pepper. Enjoy! Notes Make ahead Make dressing ahead and keep in major jar. Shred chicken ahead and store in fridge. 4 Servings 1 lb Chicken Breast (baked) 2 stalks Celery (diced) 1/2 cup Grapes (halved) 4 cups Kale Leaves (finely sliced into ribbons) 0.33 cup Slivered Almonds 2 tbsps Dijon Mustard 1/2 Lemon (juiced) 2 tbsps Extra Virgin Olive Oil 0 Sea Salt & Black Pepper (to taste)
RYJ Burrito Bowl Mason Jar #lunch #eggfree #nutfree #glutenfree #dairyfree 8 ingredients 25 minutes 1. Cook your extra lean ground chicken over medium heat in a non-stick frying pan. Season with a bit of salt and pepper and stir occasionally until cooked through. 2. Assemble your burrito bowl mason jars by placing avocado in the bottom with a splash of lime juice. Top with a couple of tablespoons of organic salsa. Next add in cooked chicken, diced tomatoes, spinach and top with black beans. Seal with a lid. When ready to eat, shake well and dump into a bowl. Enjoy! Notes Spicy Add a little pico de gayo 4 Servings 1 lb Extra Lean Ground Chicken 1/2 cup Organic Salsa 2 Avocado (peeled and diced) 2 Tomato (diced) 4 cups Baby Spinach (chopped) 1 cup Black Beans (drained, rinsed and dried) 1 Lime (juiced) 0 Sea Salt & Black Pepper (to taste)
RYJ Roasted Tomato Egg Bowl #breakfast #paleo #vegetarian #nutfree #glutenfree #dairyfree 4 ingredients 35 minutes 4 Servings 1. 2. 3. 4. Preheat your oven to 450. Cut your tomatoes in half and scoop out the seeds and flesh so it looks like a cup. You may need to slice a small piece of the bottom of the tomato off to create a flat surface so the cup will sit upright. Place the tomato cups on a baking sheet and pack ¼ cup sliced spinach into the bottom of each. Crack an egg in each tomato cup to cover the spinach. Place on a baking sheet and bake in the oven for 15-20 minutes (depending on how runny you like your eggs). Remove from oven and season with sea salt, black pepper and herbs of your choice (I like fresh basil and red pepper flakes). Enjoy! 2 Tomato (cut in half) 4 Egg 1 cup Baby Spinach (finely sliced) 0 Sea Salt & Black Pepper (to taste) Notes Make ahead Just reheat when ready to eat
RYJ Green Apple Kiwi Protein Shake #breakfast #snack #eggfree #paleo #vegetarian #vegan #smoothie #glutenfree #dairyfree 7 ingredients 10 minutes 1 Servings 1. Place apple, kiwi, ground flax, cinnamon, protein powder, and water in a blender and blend well. Then add in baby spinach and blend again. Pour and enjoy! 1/2 Apple (peeled, cored and chopped) 1 Kiwi (peeled and sliced) 1 tbsp Ground Flax Seed 1/4 tsp Cinnamon 1 cup Water 2 cups Baby Spinach 1 serving Protein Powder
RYJ Blueberry Overnight Oats #breakfast #eggfree #vegetarian #vegan #glutenfree #dairyfree 7 ingredients 1 hour 3 Servings 1. 2. Combine oats, almond milk, chia seeds, cinnamon, and water together in a bowl. Stir well to mix. Use single-serving size mason jars and place a large spoonful of the oat mix in the bottom of each, then a layer of blueberries followed by a layer of slivered almonds. Repeat until all ingredients are used up. Store in the fridge until ready to eat. Enjoy hot or cold! Only 4g of Sugar!! 1.1 cups Oats 1.1 cups Unsweetened Almond Milk 1.5 tbsps Chia Seeds 1.5 tsps Cinnamon 3/8 cup Water 3/4 cup Blueberries 3 tbsps Slivered Almonds
Celery with Almond Butter #paleo #eggfree #glutenfree #dairyfree #snack #appetizer #vegetarian #vegan 2 ingredients 4 minutes 1. Spread almond butter across celery sticks (about 1/2 tbsp per celery stalk). Happy munching! Notes No Celery Use carrots instead 1 Servings 4 stalks Celery (sliced into sticks) 2 tbsps Almond Butter