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 Sweet Spinach Potato Quiche Crust with Sweet Potato Crust Breakfast Blueberry Detox Smoothie Mango Oat Smoothie Blueberry Detox Smoothie Mango Oat Smoothie Glowing Green Mango Energy Glowing Smoothie Green Mango Energy Glowing Smoothie Green Mango Energy Smoothie Sweet Potato Tuna Burgers Healthy withfish Dill n Mayo Chips One Pan Paleo Plate Broiled Pineapple with Cinnamon Cantaloupe Broiled Pineapple with Cinnamon Cantaloupe Broiled Pineapple with Cinnamon Cantaloupe Healthy Fish n Chips Crock Pot BBQ Pulled Pork Grilled Shrimp Salad Mango Chickpea Salad with Green Grilled Goddess Chicken BowlKabobs with Crock Dill Pot Hummus Chicken Dressing Shawarma Snack 1 Crock Pot BBQ Pulled Pork Grilled Shrimp Salad Mango Chickpea Salad with Green Grilled Goddess Chicken BowlKabobs with Dill Hummus D Lunch Zucchini Carrot Souffle Muffins Snack 2 Dinner One Pan Paleo Plate
Sudbury Kettlebell Program - week 4 Fruits 2.5 Apple 1 Avocado 4.5 Banana 1/2 cup Blackberries 1/2 cup Blueberries 3 Cantaloupe 5.4 Lemon 4 Lime 1/2 Mango 1.6 Pear 5 cups Pineapple 1.5 cups Strawberries Vegetables 2 cups Arugula 1/4 Asparagus bunches 19 cups Baby Spinach 4 cups Brussels Sprouts 1 Carrot 1/2 cup Cherry Tomatoes 2 cups Coleslaw Mix 1.8 Cucumber 0.09 cup Fresh Dill 5.1 Garlic 6.8 Green Onion 4 cups Kale Leaves 3/8 cup Parsley Bread, Fish, Meat & Cheese 6 Chicken Breast 1 lb Chicken Thighs 1/2 cup Hummus 3/4 lb Pork Tenderloin 2 Salmon Fillet 1 lb Shrimp 1/4 cup Red Onion 4.8 Sweet Potato 1 Tomato 1.5 Zucchini Breakfast 0.06 cup Almond Butter 0.34 cup Maple Syrup Boxed & Canned 1/2 cans Chickpeas 1/2 cup Organic Chicken Broth 3/4 cup Organic Coconut Milk 0.4 cup Quinoa 1/2 cans Tuna Condiments & Oils 0.29 cup Coconut Oil 0.54 cup Extra Virgin Olive Oil 1/4 cup Tahini 1 tbsp Tamari Seeds, Nuts & Spices 1.4 tsps Black Pepper Baking 1.1 cups Almond Flour 1/2 tbsp Baking Powder Cold 7.8 Egg 6.9 cups Unsweetened Almond Milk
1/4 cup Cashews 1/8 tsp Cayenne Pepper 1/4 cup Chia Seeds 3/4 tbsp Chili Powder 2.9 tsps Cinnamon 1/4 cup Coconut Flour 1/4 tbsp Nutritional Yeast 1.1 cups Oats 0.4 tbsp Raw Honey 1 tbsp Vanilla Extract 1 tsp Cumin 1/2 tsp Garlic Powder 1 tbsp Ground Flax Seed 0.43 cup Hemp Seeds 0.4 tsp Nutmeg 1/2 tsp Onion Powder 1/8 tsp Oregano 1.1 tsps Paprika 0.4 cup Pecans 7/8 tsp Sea Salt Sea Salt & Black Pepper 1/8 cup Slivered Almonds Frozen 3 cups Frozen Blueberries Other 5.9 cups Water 1 cup Frozen Edamame 6.7 cups Frozen Mango 1/2 cup Frozen Peas
Mango Oat Smoothie #breakfast #snack #vegan #vegetarian #smoothie #dairyfree #glutenfree #eggfree 6 ingredients 5 minutes 1. Throw all ingredients into a blender. Blend well until smooth. 2. Divide into glasses and enjoy! No Banana Sweeten with raw honey, maple syrup or soaked dates instead. Storage Refrigerate in a mason jar or other air-tight container up to 48 hours. More Protein Add more hemp seeds, a scoop of protein powder or spoonful of nut butter. 2 Servings 2 cups Frozen Mango 1 Banana 1/4 cup Oats 2 tbsps Hemp Seeds 2 cups Unsweetened Almond Milk 1/4 Lemon (juiced) More Fibre Add ground flax seed. More Like Mango Lassi Reduce almond milk and add greek yogurt.
Green Goddess Bowl with Dill Hummus Dressing #lunch #dinner #vegan #vegetarian #eggfree #nutfree #glutenfree #dairyfree 12 ingredients 20 minutes 1. In a jar, combine hummus, lemon juice, olive oil, dill and season with sea salt and black pepper. Shake well and set aside. (Note: Depending on the original consistency of your hummus, you may need to add a tablespoon or two of warm water to thin.) 2. Heat coconut oil in a large frying pan over medium heat. Add kale and zucchini. Saute just until the kale is wilted. Remove from heat and set aside. 3. Divide sauteed kale and zucchini between bowls. Top each bowl with edamame, green peas, green onions and avocado. Drizzle with dill hummus dressing. Enjoy! More Protein Add grilled chicken, tuna, sunflower seeds, extra edamame or serve over quinoa. No Hummus Use tahini instead. Speed it Up Skip step 2 and serve everything raw. 2 Servings 1/4 cup Hummus 1/4 Lemon (juiced) 1/2 tbsp Extra Virgin Olive Oil 0.03 cup Fresh Dill (chopped) Sea Salt & Black Pepper (to taste) 1/2 tbsp Coconut Oil 4 cups Kale Leaves 1/2 Zucchini (diced) 1/2 cup Frozen Edamame (thawed) 1/2 cup Frozen Peas (thawed) 2 Green Onion (chopped) 1/2 Avocado (diced)
Crock Pot BBQ Pulled Pork #dinner #paleo #eggfree #nutfree #crockpot #glutenfree #dairyfree 10 ingredients 6 hours 1. Place pork tenderloin in the slow cooker. Drizzle with olive oil and pour in the broth. 2. In a small bowl, combine sea salt, black pepper, chili powder, paprika, garlic powder, onion powder and cumin. Sprinkle this spice mix over the meat ensuring it is well coated. Cover the slow cooker with a lid and cook on low for 6 to 8 hours, or high for 4 hours or until pork is tender. 3. Once pork is cooked, use two forks to shred it in the slow cooker. Toss it well to coat in the juices and add extra broth if necessary. Let sit for 5 minutes to absorb juices. Toss again and serve. Enjoy! Serve it With Sautéed kale, brown rice or sweet potato. No Pork Replace the pork with skinless, boneless chicken breasts. 2 Servings 3/4 lb Pork Tenderloin 1/4 tsp Sea Salt 1/2 tsp Black Pepper 1/2 tbsp Chili Powder 1 tsp Paprika 1/2 tsp Garlic Powder 1/2 tsp Onion Powder 1/2 tsp Cumin 1 tbsp Extra Virgin Olive Oil 1/2 cup Organic Chicken Broth
Zucchini Carrot Souffle Muffins #snack #breakfast #vegetarian #glutenfree #dairyfree 12 ingredients 45 minutes 1. Preheat oven to 350. Grease a muffin tin or line with muffin cups. 2. In a bowl, whisk together maple syrup, egg yolks, melted coconut oil and vanilla extract. 3. Add dry ingredients to the wet mixture and combine thoroughly. 4. Add grated carrot and zucchini. (Note: If too wet, add more coconut flour. If too dry, add 1 tbsp of warm water at a time.) 5. Using a handheld or stand mixer, whisk egg whites until stiff peaks form. Gently fold egg whites into batter. 6. Scoop batter into muffin cups and bake for 35 minutes or until a toothpick comes out clean. Let cool before serving. Make it as a Line a loaf pan with parchment paper and bake it as a loaf instead Loaf of muffins. 10 Servings 4 tbsps Maple Syrup 1 tbsp Hemp Seeds 1/4 tsp Sea Salt 4 Egg (separated) 4 tbsps Coconut Oil (melted) 3 tsps Vanilla Extract 1 cup Almond Flour 1/4 cup Coconut Flour 1/2 tbsp Baking Powder 1 tbsp Ground Flax Seed 1 Carrot (grated) 1 Zucchini (grated)
One Pan Paleo Plate #dinner #paleo #nutfree #eggfree #glutenfree #dairyfree 5 ingredients 35 minutes 4 Servings 1. 2. 3. 4. 5. Preheat oven to 375 and line a baking sheet with parchment paper. Brush both sides of the chicken breast with olive oil and season with sea salt, black pepper and any other spices you like. Place on the baking sheet. Toss your brussels sprouts in olive oil and season with sea salt and black pepper. Place on the baking sheet with the chicken. Slice your sweet potatoes in half lengthwise and pierce the flesh multiple times with a fork all over to create holes. Brush the flesh of each half with olive oil. Season with sea salt and black pepper. Place these on the baking sheet with the flesh facing up. Place the baking sheet in the oven and bake for 30 minutes or until chicken breast is cooked through. (Note: Sweet potato may need longer depending on size.) 4 Chicken Breast Sea Salt & Black Pepper (to taste) 4 cups Brussels Sprouts (washed, trimmed and halved) 1 tbsp Extra Virgin Olive Oil (plus extra for brushing) 2 Sweet Potato (washed and sliced in half) 6. Remove baking sheet from the oven and divide onto plates. Enjoy! No Brussels Sprouts Use broccoli, cauliflower or green beans instead. Roasting times will vary. No Chicken Breast Vegans and Vegetarians Use turkey breast. Replace chicken with roasted chickpeas.
Extra Time Slice sweet potato into cubes or fries.
Broiled Pineapple with Cinnamon #snack #dessert #vegan #vegetarian #paleo #eggfree #nutfree #glutenfree #dairyfree 2 ingredients 10 minutes 1 Servings 1. 2. 3. 4. Adjust oven rack to the top, closest to the broiler. Set oven to high broil. Place pineapple slices on a foil-lined baking sheet and sprinkle both sides with cinnamon. Broil in oven for about 10 minutes, flipping halfway. Watch closely for burning as oven temperatures may vary. Remove from oven and enjoy! 1 cup Pineapple (cored and sliced into rounds) 1/2 tsp Cinnamon Serve it With Our one-ingredient banana ice cream, organic coconut ice cream, Paleo Granola or over oatmeal.
Blueberry Detox Smoothie #breakfast #eggfree #snack #vegetarian #vegan #smoothie #glutenfree #dairyfree 5 ingredients 5 minutes 1. Throw all ingredients into a blender. Blend well until smooth. Divide into glasses and enjoy! More Protein Add protein powder, hemp seeds or nut butter. No Banana Sweeten with raw honey, maple syrup or soaked dates instead. Storage Refrigerate in a mason jar or other air-tight container up to 48 hours. Drink within 24 hours for maximum freshness, nutrition and taste. 2 Servings 2 cups Frozen Blueberries 2 cups Baby Spinach 2 Banana (peeled, chopped and frozen) 2 tbsps Chia Seeds 2 cups Unsweetened Almond Milk Prep Ahead Portion out all ingredients except almond milk into a ziplock baggie. Store in the freezer until ready to blend with almond milk.
Crock Pot Chicken Shawarma #lunch #nutfree #dinner #crockpot #glutenfree #dairyfree 14 ingredients 4 hours 1. In the crock pot combine the lemon juice, olive oil, garlic, salt, pepper, cumin and cayenne pepper. Mix well. Add the chicken thighs and toss well to coat. Add the red onion and mix again. Put on the lid and cook on low for 6 to 8 hours or on high for 3 to 4 hours. 2. Once it is cooked through, use a fork to transfer the chicken thighs from the crock pot to a plate. Chop into pieces with a knife. 3. Optional: For crispier chicken, heat a frying pan over medium heat. Add a few spoonfuls of the leftover liquid from the crock pot and then and add the chicken. Saute until the pieces are browned and crisp on the ends. 4. Serve chicken on a plate with spinach, tomato and cucumber. Garnish with parsley and hummus. Drizzle with a lemon wedge or the leftover liquid from your crock pot. Enjoy! No Chicken Use chicken breast. Thighs On-the-Go Layer all ingredients into a mason jar. No Crock Pot Cook chicken and marinade together in the oven at 350 for 30 minutes or until cooked through. Next Level Serve over rice or quinoa. Add extra toppings like eggplant, hot Shawarma sauce, olives or feta cheese. 2 Servings 1 Lemon (juiced) 1/4 tsp Sea Salt 1/2 tsp Black Pepper 1/2 tsp Cumin 2 tbsps Extra Virgin Olive Oil 3 Garlic (cloves, minced) 1/8 tsp Cayenne Pepper (more if you like it spicy) 1 lb Chicken Thighs (skinless, boneless) 1/4 cup Red Onion (diced) 1/2 Tomato (diced) 1/4 Cucumber (diced) 1/8 cup Parsley (chopped) 1/4 cup Hummus 2 cups Baby Spinach (chopped)
Cantaloupe #nutfree #eggfree #snack #vegan #vegetarian #paleo #glutenfree #dairyfree 1 ingredients 5 minutes 1. Divide into bowls and enjoy! Extra Drizzle with a bit of raw honey. Sweetness 2 Servings 1 Cantaloupe (chopped and cubed)
Mango Chickpea Salad with Grilled Chicken Kabobs #nutfree #eggfree #dinner #lunch #glutenfree #dairyfree #barbecue 11 ingredients 30 minutes 1. Dice your chicken into cubes then slide them onto skewers for grilling. Season both sides of the kabobs with sea salt and pepper. 2. In a large bowl, combine the chickpeas, edamame, cucumber, mango and arugula. Set aside. 3. In a blender, combine the tahini, lemon juice, black pepper and minced garlic. Add water and blend well until smooth. Add more water 1 tbsp at a time if needed to reach desired consistency. Set dressing aside. 4. Preheat your grill over medium heat. Grill your kabobs for about 8 minutes per side or until cooked through. 5. Plate your salad and lay kabobs over top. Drizzle with desired amount of tahini dressing. Enjoy! Vegans & Vegetarians Skip the chicken. This is a complete meal without it! Roast the chickpeas before hand if you like it hot. No Mango Use diced pineapple or fresh blueberries instead. No Arugula Use baby spinach, kale or mixed greens instead. 1 Servings 1 Chicken Breast 1/4 cans Chickpeas (drained and rinsed) 1/4 cup Frozen Edamame (thawed) 1/8 Cucumber (diced) 1/4 Mango (diced) 1 cup Arugula 2 tbsps Tahini 1/2 Lemon (juiced) 1/8 tsp Black Pepper 1/4 Garlic (clove, minced) 1/8 cup Water
Grilled Shrimp Salad #lunch #dinner #nutfree #eggfree #glutenfree #dairyfree #barbecue 9 ingredients 25 minutes 1. Create dressing by combining the parsley, lime juice, olive oil and chili powder together in a blender or food processor. Process until smooth. Set aside. 2. Throw shrimp in a large ziplock baggie. Add half of the dressing and shake well to coat. Set the remaining dressing aside. 3. Heat the grill over medium heat. Cook the shrimp for 2 to 3 minutes per side depending on size of shrimp. 4. Divide coleslaw mix between plates and top with avocados, tomatoes and grilled shrimp. Season with sea salt and pepper to taste. Drizzle remaining dressing over top. Enjoy! No Grill Cook shrimp in a cast iron skillet over medium heat on the stove top. Vegan & Use portobello mushrooms instead of shrimp. Marinate and grill Vegetarian the same way. 2 Servings 1/4 cup Parsley (chopped and packed) 1.5 Lime (juiced) 1/4 tbsp Chili Powder 2 tbsps Extra Virgin Olive Oil 1 lb Shrimp (raw, peeled and deveined) 2 cups Coleslaw Mix 1/2 cup Cherry Tomatoes (halved) 1/2 Avocado (peeled and diced) Sea Salt & Black Pepper (to taste)
Strawberry Coconut Overnight Oats #breakfast #vegan #vegetarian #eggfree #glutenfree #dairyfree 7 ingredients 8 hours 1. Combine oats, coconut milk, chia seeds and maple syrup together in a large glass container. Add water and stir well to evenly mix. Cover and store in the fridge overnight. 2. Remove from fridge. Use single-serving size jars (250 ml or 500 ml in size) and place a few spoonfuls of the oat mixture in the bottom of each. Then add a layer of diced strawberries followed by a sprinkle of hemp seeds. Repeat until all ingredients are used up. Store in the fridge up to 4 days or until ready to eat. Warm It Up Heat in the microvwave for 30 to 60 seconds before eating More Protein Add extra hemp seeds 2 Servings 3/4 cup Oats (quick) 1 tbsp Chia Seeds 1/2 tbsp Maple Syrup 3/8 cup Water 2 tbsps Hemp Seeds 3/4 cup Organic Coconut Milk 1 cup Strawberries (sliced)
Sweet Potato Tuna Burgers with Dill Mayo #dinner #paleo #barbecue #glutenfree #dairyfree 16 ingredients 45 minutes 1. Peel sweet potato and chop into 1/2 inch slices. Fill a pot with water and bring to a boil. Place sweet potato in a steaming basket and steam for 7 to 10 minutes. Transfer into a bowl and mash with a fork. Measure out 1 cup mashed sweet potato (or 2 cups if you are doubling the recipe) and set aside. 2. Preheat oven to 425 and line a baking sheet with parchment paper. Combine tuna, mashed sweet potato, flour, green onion, egg, oregano, paprika, sea salt and black pepper together in a bowl. Mix well. Use your hands to form into even cakes. Drop the cakes onto one side of the baking sheet. Place in the oven and set your timer for 15 minutes. 3. Meanwhile, trim the ends from the asparagus and toss in olive oil and season with sea salt and pepper. 4. Remove the cakes from the oven after 15 minutes. Flip them and add the asparagus to the other side of the baking sheet. Bake together in the oven for another 15 minutes or until the asparagus is tender. 5. Meanwhile, create your dill mayo by combining cashews, olive oil, lemon juice, nutritional yeast, dill and water together in a blender or food processor. Season with a pinch of sea salt. Blend until a creamy consistency forms. 6. Remove from oven. Plate asparagus and top with tuna cake(s). Drizzle with desired amount of dill mayo. Enjoy! No Tuna Use salmon 1 Servings 1/4 Sweet Potato 0.08 cup Almond Flour 3/4 Green Onion 1/4 Egg 1/8 tsp Oregano 1/8 tsp Paprika 1/8 tsp Sea Salt 1/8 tsp Black Pepper 1/4 1/2 cans Tuna (drained and flaked) bunches Asparagus (washed and trimmed) 1/4 cup Cashews 1 tbsp Extra Virgin Olive Oil 1/4 Lemon (juiced) 1/4 tbsp Nutritional Yeast
0.06 cup Fresh Dill (chopped) 0.08 cup Water
Spinach Quiche with Sweet Potato Crust #breakfast #vegetarian #paleo #nutfree #glutenfree #dairyfree 8 ingredients 50 minutes 2 Servings 1. 2. 3. 4. 5. 6. Preheat oven to 425. Grease a glass pie plate with a bit of coconut oil. Cover the base and sides of the plate with the sweet potato rounds. Layer the rounds until no glass is showing. Bake in the oven for 15 minutes. Meanwhile, crack eggs into a mixing bowl and whisk well. Set aside. Heat coconut oil in a skillet over medium heat. Add in minced garlic and green onions. Sautee for 3 to 5 minutes. Add in chopped spinach and saute just until wilted. Remove from heat. Add spinach mix and diced tomatoes into the egg mix. Season with salt and pepper. Stir well. Remove sweet potato crust from the oven. Pour egg mixture over top of the crust. Reduce temperature of the oven to 375. Place quiche in the oven and bake for 30 to 40 minutes or until the top is golden brown. Remove from oven and cut into slices. Enjoy! 1/2 Sweet Potato (sliced into thin rounds) 1/8 tbsp Coconut Oil 3.5 Egg 1.5 Garlic (cloves, minced) 4 Green Onion (chopped) 2 cups Baby Spinach (chopped) 1/2 Tomato (diced) Sea Salt & Black Pepper (to taste)
Pear & Pecan Breakfast Quinoa #breakfast #vegetarian #vegan #eggfree #glutenfree #dairyfree 8 ingredients 1 hour 2 Servings 1. 2. 3. 4. Preheat oven to 350. Grease a baking dish with a bit of coconut oil. In a large mixing bowl, combine the quinoa, almond milk, honey, cinnamon and nutmeg. Stir and pour into the baking dish. Bake for 30 minutes or until all liquid is absorbed. In the mean time, stew the pears by adding them to a saucepan with the water. Bring to a boil, then reduce heat to medium. Let simmer while stirring occasionally for 15 minutes or until pears are soft. To serve, scoop quinoa mix into a bowl and pour a bit of almond milk over top. Add a few spoonfuls of the stewed pears with juice then sprinkle with toasted pecans. Enjoy! (Pack it in a mason jar if you are on the go!) 0.4 cup Quinoa (uncooked) 0.4 tbsp Raw Honey 0.4 tsp Cinnamon 0.4 tsp Nutmeg 0.4 cup Pecans (toasted) 0.6 cup Unsweetened Almond Milk 1.6 Pear (cored and coarsely chopped) 0.2 cup Water
Healthy Fish n Chips #dinner #eggfree #nutfree #glutenfree #dairyfree 7 ingredients 1 hour 2 Servings 1. 2. 3. 4. Preheat oven to 425. Mix maple syrup and tamari in a bowl to make the marinade. Place salmon fillets in a ziploc bag with the marinade and shake well. Leave the fillets in the zip loc bag and place in the fridge while you prepare the rest. Wash your sweet potato and cut it into even fry-shaped pieces. Toss the fries in olive oil and season with salt and pepper. Place fries on foil-lined baking sheet and bake in oven on the middle rack for 30 minutes or until golden (baking times vary depending on how thin/thick you slice your fries). Flip the fries half way through at the 15 minute mark. Remove from oven. Transfer fries from baking sheet to bowl and cover to keep warm. Turn oven up to 500 and move the middle rack to the top. Place salmon fillets on the foil-lined baking sheet. Bake in oven for 7 to 8 minutes depending on the thickness. The salmon is done when it flakes with a fork. Serve salmon on a bed of baby spinach with sweet potato fries on the side. Enjoy! 2 Salmon Fillet 1 tbsp Maple Syrup 1 tbsp Tamari 2 Sweet Potato 1 tbsp Extra Virgin Olive Oil Sea Salt & Black Pepper (to taste) 2 cups Baby Spinach
Triple Berry Protein Bowl #breakfast #snack #paleo #vegetarian #vegan #eggfree #glutenfree #dairyfree 7 ingredients 10 minutes 1 Servings 1. Wash berries and place in bowl(s). Sprinkle berries with hemp seeds and slivered almonds. Top with almond butter and pour almond milk over top. Enjoy! 1/2 cup Strawberries (sliced) 1/2 cup Blueberries 1/2 cup Blackberries 0.06 cup Almond Butter 1 tbsp Hemp Seeds 1/8 cup Slivered Almonds 1/4 cup Unsweetened Almond Milk
Glowing Green Mango Energy Smoothie #breakfast #snack #paleo #vegetarian #vegan #eggfree #nutfree #smoothie #glutenfree #dairyfree 7 ingredients 10 minutes 1 Servings 1. Place all ingredients together in a blender. Blend until smooth. Enjoy! 2 cups Baby Spinach 1/4 Cucumber 1/2 Lime (juiced) 1/2 Lemon (juiced) 1/2 Apple (skin removed and diced) 3/4 cup Frozen Mango 1 cup Water