Here you will find 15 amazing recipes to make in bulk.

1

Here you will find 15 amazing recipes to make in bulk. EASY-TO-MAKE BULK RECIPES OF THEM ARE VEGAN-FRIENDLY *Look for the green leaf symbol to find Vegan-Friendly Options By making these dishes in larger quantities it will be much easier for you to quickly put together healthy, nutrient-dense, macro-balanced meals. Your fridge will always be stocked with ready-to-eat healthy foods. Mix and match these dishes (proteins dishes paired with veggie dishes) to create plenty of unique meal combinations. Reheat them in a frying pan, warm in the oven, or just enjoy them cold straight out of the fridge. All recipes make between 4-12 servings. If you have a large family you may double the ingredients to make larger batches. 2

CONTENTS MAINS Sneaky Veggie Turkey Muffins Beefy Beef-less Burger Golden Nuggets Chipotle Bowl Spicy Tuna Cakes Perfect Tri Tip SIDES Insanely Good Brussels Keeping My Kale Eat the Rainbow OMG Fries Magical Brocoli Tahini Bikini Salad SNACKS Chip N Dip Pro Pudding Cookie Gainz 3

MAIN SNEAKY VEGGIE TURKEY MUFFINS Makes 7 servings 1 serving = 2 Turkey muffins (approx 6 oz/150g) These are Sneaky because no one will realize how many vegetables are in them! So moist and delicious, you ll get your veggie nutrients without even noticing! 2 lbs Ground Turkey 2 Eggs ½ finely chopped Red Bell Pepper 1 Shredded Carrot ½ cup finely chopped Red Onion 1 cup finely chopped Spinach 2 finely chopped Parsley 1 tsp curry powder ½ tsp cumin ½ tsp thyme 2 tsp mustard 1 tsp black pepper 1 tsp sea salt 1. Preheat oven to 375 F 2. Use a food processor to shred veggies (or chop finely by hand). 3. Mix all ingredients together in a large mixing bowl, and stir until smooth and thoroughly mixed. 4. Separate the batter into 14 even size portions (about 3T of the mix per muffin) and drop into muffin tin lined with either cooking spray or non-stick silicone muffin liners. 5. Bake for approximately 40 minutes, or until they are browned on top and cooked all the way through. Cut one open to ensure they re fully cooked. 219 26 g 1 g 12 g Store the remaining 5 days. 4

MAINS BEEFY BEEFLESS BURGERS 1 cup Walnuts 2 portobello mushrooms 3 tbsp Coconut oil 1 cup cooked brown rice ¼ cup dry oats 1 tbsp grated beet 1 tbsp olive oil ½ tbsp Tamari 1 tsp salt 1 tsp pepper 2 minced garlic cloves Serving Suggestions (per serving): 1 Sprouted Grain Bun 1 piece romaine lettuce 1 slice Red onion 2 slices Tomato 1 tbsp dijon mustard 1 pickle 223 4 g 13 g 18 g Makes 6 servings 1 serving = 1 patty (not including bun or toppings) (2 part process) Part 1: Making the Mix and Chill 1. Process walnuts in a food processor until finely ground. 2. Place ground walnuts in a bowl. 3. Process portobellos in the food processor until chopped, then add coconut oil and process just until combined. 4. Add mushroom mixture, cooked rice, oats, beet, olive oil, tamari sauce, salt, pepper, and garlic to ground walnuts, and mix thoroughly to combine. 5. Cover and chill in the fridge for 1 hour. Part 2: Cooking the Patties 1. Remove chilled mix from the fridge and shape mixture into 6 even sized patties. 2. Heat a frying pan over high heat. 3. Coat with cooking spray or a bit of coconut oil. 4. Cook patties until heated through and lightly charred, about 3 minutes per side. 5. Remove from pan, and serve on buns or bed of salad with your favorite burger toppings. 5 Store the remaining patties in the fridge for up to 5 days.

MAINS GOLDEN NUGGETS 2 lbs Chicken Breast diced into 1 oz nuggets 1 Egg ¼ cup Water 1 tbsp Coconut flour ¼ cup Almonds diced 1 tbsp Chia Seeds ¼ cup Unsweetened Shredded Coconut 1 tsp Garlic Powder ½ tsp Salt ½ tsp Pepper Makes 6 servings 1 serving = 4, 1 oz Nuggets (approx 120 g) 1. Preheat oven to 400 F 2. Mix dry ingredients together in one bowl. 3. Put egg and water in another bowl and whisk together. 4. Add the Diced chicken and stir around to get coated with the wet mix. 5. One at a time, dip each nugget into the dry mix to coat it evenly. 6. Space chicken nuggets apart on a baking sheet lined with parchment paper. 7. Bake 10 minutes, then flip over and bake another 5-7 minutes or until golden brown. 181 28 g 2 g 6 g Store the remaining 5 days. 6

MAINS CHIPOTLE BOWL 2 lbs Grass Fed Ground Beef ½ cup chopped Red Onion 3 chopped Garlic cloves ½ tsp Chili powder ½ tsp Smoked Paprika ½ cup chopped Spinach 2 tbsp Salsa 1 tbsp coconut oil Recommend to serve each portion on a bed of: 1½ cups fresh chopped Romaine Lettuce 1 extra Tbsp Salsa 1 tbsp fresh chopped Cilantro Squirt of fresh lime juice. Add hot sauce if you like the heat. 259 21 g 0 g 19 g Makes 8 servings 1 serving = 4 oz Beef (approx 120g) 1. Chop onion and garlic. Saute on medium heat in 1 tbsp of Coconut oil, until fragrant, about 3 minutes. 2. Add the raw ground beef straight into the frying pan, break it apart with a wooden spoon or spatula. 3. Add the chili powder, smoked paprika, spinach and salsa, and continue stirring as it cooks. 4. Once cooked through, remove from heat, drain some of the liquid and discard, and allow it to cool. Note: Recommended to serve on a bed of lettuce (see ingredients box), but you can also put this on top of rice, beans, in a tortilla, eat it as is, or however you like. Even scramble it in with eggs for a yummy PFF breakfast. 7 Store the remaining 5 days.

MAINS SPICY TUNA CAKES 10 oz (5 cans) Albacore Tuna 1 cup cooked mashed Sweet Potato 1 finely chopped, seeds removed, Serrano Pepper (if you like spicy) 3 chopped Green Onions 3 tbsp chopped Cilantro Finely grated Zest of ½ a lemon Juice of ½ a lemon 2 Eggs 2 tbsp Coconut Oil ½ tsp Garlic Powder ½ tsp Red Pepper Flakes ½ tsp Salt ½ tsp Pepper 1 tsp Sriracha Sauce (for garnish and extra spice) Makes 6 servings 1 serving = 2 cakes (approx 3 oz Tuna) 1. Preheat oven to 375 F 2. Prepare silicone muffin cups or a regular muffin tin by coating lightly with cooking spray. 3. Open up all 5 tuna cans and dump into a strainer over the sink to remove water. 4. In a large mixing bowl, combine all ingredients and seasonings and gently squeeze together with your hands to combine. Break up any big chunks, but do not over stir or else it will become mush. 5. Scoop about ⅓ cup of the mix into each muffin cup, using an ice cream scoop or measuring cup. You should get 12 even sized muffins out of this amount of mix. 6. Press down gently with your fingers to flatten the tops. 7. Bake for 35 minutes or until cooked all the way through and slightly brown on the edges. 292 37 g 10 g 11 g Store the remaining 3 days. 8

MAINS PERFECT TRI TIP 2 ½ lbs Tri Tip Beef ¼ cup Water ½ chopped Yellow Onion 3 peeled chopped Carrots 3 chopped Celery Stalks 3 minced Garlic Cloves 1 tsp Chili powder 1 tsp Cumin 1 tsp Onion powder 1 tsp dried Oregano 1 tsp Salt ½ tsp Pepper Makes 10 servings 1 serving = 4 oz Beef (approx 120 g) 1. Mix all dried seasonings together in a small bowl. Season the the Tri Tip on both sides by rubbing it with the seasoning mix, then place into a Slow Cooker pot. 2. Add the water 3. Add the chopped garlic, onion, carrots, and celery. 4. Place the lid on but do not clasp or secure it. 5. Set it to low for 6 hours. 6. Check it to make sure it s fully cooked, if the meat is not breaking apart easily you may need to let it cook longer. 7. Once done, shred meat apart with two forks, then portion it out and put the leftovers in a container in the fridge. 202 21 g 2 g 11 g Store the remaining 5 days. 9

MAINS SIDES INSANELY GOOD BRUSSELS 3 cups quartered Brussels Sprouts ½ chopped Red Onion 2 minced Garlic cloves 2 slices cooked and chopped Bacon ¼ cup chopped Pecans 2 tbsp Maple Syrup 2 tbsp melted Coconut Oil ½ tsp Salt Makes 4 servings 1 serving = 1 cup of the mix 1. Preheat oven to 400 F. 2. Rinse and dry brussels sprouts, then cut them in quarters and place in a mixing bowl. 3. Add the chopped Bacon, Maple syrup, melted Coconut oil, and chopped Pecans, toss it all together. 4. Lay out on a baking sheet lined with parchment paper and season with salt and pepper. 5. Bake for 30 minutes then stir it around and bake for another 20-30 minutes or until the edges are browned. 172 7 g 7 g 13 g Store the remaining 5 days. 10

MAINS SIDES KEEPING MY KALE 2 heads Curly Kale 4 chopped Green Onions 1 chopped Green Apple 1 cup shredded Beets ½ cup chopped Cilantro ½ cup sliced Almonds ½ cup Olive oil Juice of 1 Lemon 3 tbsp Nutritional Yeast ½ tsp Salt ½ tsp Pepper Makes 6 servings 1 serving = about 2 cups of the mix 1. Wash and shake out the Kale. 2. Remove the stems. 3. Chop the leaves into thin ribbon like strips and place into a large mixing bowl. 4. Pour the Olive oil onto the Kale and massage it with your hands, really squeezing it to soften the kale. 5. Chop the rest of the ingredients and add to the massaged kale. 6. Stir it all together, then squeeze lemon juice on top, add salt and pepper, nutritional yeast, and stir again to distribute. 265 5 g 10 g 25 g Store the remaining 5 days. 11

MAINS SIDES EAT THE RAINBOW 1 Kabocha squash ½ red bell pepper ½ yellow bell pepper ½ cup purple cabbage ½ red onion ½ zucchini ½ head broccoli ¼ cup Avocado oil 1 tsp garlic powder ½ tsp salt ½ tsp pepper Makes 6 servings 1 serving = 1 cup of the mix 1. Preheat oven to 425 F. 2. Cut Kabocha squash in half, remove seeds and peel the skin with a peeler or knife. (this is the most difficult part of the recipe, but it s worth it!) 3. Remove seeds from bell peppers, and stem from broccoli. 4. Chop all squash and veggies into ½ inch cubes/pieces 5. In a large mixing bowl add the avocado oil, garlic powder, salt and pepper. Stir to coat. 6. Line 2 baking sheets with parchment paper and spread veggie mix to single layer on each sheet. 7. Roast in the oven for 30-40 minutes or until edges are golden brown. 160 3 g 12 g 9 g Store the remaining 5 days. 12

MAINS SIDES 6 Medium Russet Potatoes Enough water to cover them in a large storage container Seasonings (per serving) 1 tbsp Avocado Oil 1 tsp Dried basil 1 tsp Garlic Powder 1 tsp Cumin 1 tsp smoked paprika ½ tsp Salt ½ tsp Pepper 1 tbsp fresh parsley for garnish OMG FRIES Makes 6 servings 1 serving = 1 medium potato (approx 200 g) 1. Wash and dry all the potatoes 2. Slice long ways into thin french-fry shapes. Leave the skin on. 3. Soak raw fries in fresh cool water for at least 30 minutes, but up to 3 days in the fridge. 4. When ready to bake, divide out number of portions needed. Drain the water, pat them dry. Let the rest continue to soak. 5. Preheat oven to 400 F. 6. In a dry bowl, add the fries, the oil and all the seasonings, amounts depending on how many servings you are cooking. 7. Mix until evenly coated. 8. Lay slices out flat (not overlapping) on a baking sheet on top of parchment paper. 9. Bake at 400 for 30 minutes, Flip them over and bake another 20-30 minutes or until golden brown. 278 4 g 35 g 14 g Store the remainder of raw sliced potato fries in the fridge, soaking in water for up to 4 days. 13

MAINS SIDES MAGICAL BROCCOLI 4 cups Broccoli 2 minced garlic cloves ¼ cup chopped Red Onion 3 tbsp Avocado oil ½ tsp onion powder ½ tsp salt ½ tsp pepper Zest of ½ a lemon Juice of ½ a lemon 1 tsp Nutritional Yeast Makes 4 servings 1 serving = 1 cup of broccoli 1. Preheat oven to 350 F 2. Cut broccoli into florets, discarding the majority of the stems (include some stem chunks if you like em) 3. Place broccoli florets, onion and garlic onto a baking sheet lined with parchment paper. 4. Drizzle with the oil, sprinkle with the salt, pepper, onion powder, then use your fingers to toss it all around so everything is evenly coated. 5. Bake for 30 minutes, then stir and continue cooking another 10 minutes or until edges are slightly browned. 6. Remove from the oven and toss with the lemon juice and zest, then sprinkle with nutritional yeast. 124 3 g 6 g 11 g Store the remaining 5 days. 14

MAINS SIDES TAHINI BIKINI SALAD 5 cups shredded Red Cabbage 2 chopped Green onions ½ thin sliced Yellow Bell Pepper 4 thin sliced Radishes 2 T chopped cilantro 2 T chopped parsley For the Dressing: 2 tbsp Tahini 1 tbso Olive Oil Juice of 1 Lime 2-3 tbsp water (depending on thickness desired) 1 tbsp Tamari Sauce ½ tsp Salt ½ tsp Pepper (Note: the tahini will get chunky before it gets smooth, keep stirring) Makes 6 servings 1 serving = 1 cup of the salad 1. Use your food processor on the slice setting to slice the cabbage & rest of the veggies into thin ribbon like strips (or with a knife by hand). 2. In a big mixing bowl, add the cabbage and the rest of the chopped and grated veggies and herbs. 3. Mix the dressing in a separate bowl, whisk it all together, adding 2 T or more of water to thin it out until it has a good salad dressing consistency. 4. Dress the salad and stir it to coat. 5. Season with salt and pepper to taste 73 2 g 7 g 5 g Store the remaining 7 days. 15

SNACKS MAINS CHIP N DIP Makes 6 servings 1 serving = Approx 130 g (raw) of sweet potato chips 6 Medium Sweet Potatoes Seasonings (per serving) 1 tsp dried rosemary. ½ t Garlic powder 1 T Avocado Oil ½ tsp Salt ½ tsp Pepper 1 T Whole Grain Mustard (as the dipping sauce) Optional squirt of hot sauce mixed in with the mustard if you like the heat. 1. Rinse and dry all the sweet potatoes. 2. Slice in half longways, then feed them into a food processor set on slice setting. 3. Store remaining portions as raw slices in a container in the fridge. 4. Take the portion you wish to eat for one meal and season with oil, herbs, salt and pepper. 5. Lay seasoned chips out flat on a lightly greased baking sheet (not overlapping). 6. Bake at 400 F for about 30 minutes or until edges brown. 7. Allow to cool, then enjoy dipping into mustard or adding to a salad or any other meal. 207 2 g 33 g 8 g Store the remainder of raw sliced potato chips in the fridge for up to 3 days. 16

SNACKS MAINS PRO-PUDDING ½ cup Chia Seeds 1 scoop Protein Powder 2½ cups Almond Milk ¼ cup Maple Syrup 1 tsp Vanilla Extract ½ tsp cinnamon 1 tbsp Unsweetened Coconut Flakes Additional Topping Ideas: (not included in macros) 1 tbsp Chocolate Chips ¼ cup Fresh Raspberries ½ cup Frozen Blueberries ½ a Banana 1 tbsp Peanut or Almond Butter 2 tbsp chopped nuts 1 tsp Honey Makes 5 servings 1 serving = ½ cup pudding with coconut flake topping 1. Whisk all ingredients together in a bowl. 2. Let it sit for about 30 minutes or until it starts to gel. 3. Use a ½ cup measuring scoop to separate into 5 small containers evenly. 4. Add the coconut flake topping and if you like, some additional toppings of your choice. Can be made vegan by using plant protein powder 186 10 g 20 g 7 g Store the remainder 7 days. 17

SNACKS MAINS COOKIE GAINZ Makes 6 servings 1 serving = 2 cookies 1 medium chopped Sweet Potato (130g) ~4 cups Water (to boil the potato) 1 Egg ½ cup Almond Butter 1 Scoop Protein Powder 1 tbsp Maple Syrup ½ tsp Cinnamon ½ cup Chocolate Chips ¼ tsp Vanilla extract ¼ tsp Salt Tip: The batter can be a little soupy, so these are also great in a muffin tin if you find the batter is too runny to form solid cookie shapes. 230 10 g 16 g 14 g 1. Preheat oven to 375 F 2. Boil water in a pot, add chopped sweet potatoes and cook for 10 mins. 3. Add soft sweet potatoes to a mixing bowl and mash with a fork. 4. Add the almond butter and egg and mix together. 5. Add maple syrup, protein, cinnamon, salt, and vanilla, mix again. 6. Add the chocolate chips and fold in gently. They may melt a little with the warmth of the batter. 7. Scoop out 1 spoonful of batter and place on a cookie sheet, continue to spoon it into cookie shapes about 1 inch apart until you ve made 12 evenly sized cookies. 8. Bake for 10-12 minutes or until no longer wet in the middle. Can be made vegan by using plant protein powder and egg substitute Store the remainder 7 days. 18

GROCERY LIST These are the ingredients you need to make each recipe: Protein 2 lbs Lean Ground Turkey 2 Eggs 1 cup Walnuts Coconut Oil Olive Oil Protein 2 lbs chicken breast 1 egg SNEAKY VEGGIE TURKEY MUFFINS 1 Red Bell Pepper 1 Carrot 1 Red Onion 1 cup Spinach BEEFY BEEFLESS BURGERS 2 Portobello mushrooms 1 beet Starchy Carbs 1 cup cooked Brown Rice ¼ cup dry oats GOLDEN NUGGETS Coconut flour ¼ cup Almonds Chia seeds Unsweetened Shredded Coconut Parsley Curry powder Cumin Thyme Mustard Spices, Seasonings, Tamari Garlic cloves Garlic powder 19

GROCERY LIST These are the ingredients you need to make each recipe: Proteins 2 lbs Grass Fed Ground Beef Proteins 5 cans Albacore Tuna 2 Eggs Coconut oil Proteins 2½ lbs Tri Tip Beef CHIPOTLE BOWL Coconut oil 1 Red Onion ½ cup Spinach SPICY TUNA CAKES 3 Green Onions Starchy Carbs 1 cup mashed Sweet Potato PERFECT TRI TIP 1 Yellow Onion 3 Carrots 3 Celery stalks Garlic cloves Chili powder Smoked Paprika Fresh Salsa Serrano Pepper Cilantro Lemon Garlic powder Red Pepper Flakes Sriracha sauce Chili powder Cumin Onion powder Dried Oregano 20

GROCERY LIST These are the ingredients you need to make each recipe: Proteins 2 slices Bacon Coconut oil Pecans 2 heads Kale 4 Green Onions 1 cup Beets INSANELY GOOD BRUSSELS KEEPING MY KALE EAT THE RAINBOW 1 Kabocha Squash 1 Red Bell Pepper 1 Yellow Bell Pepper ½ cup Purple Cabbage 1 Red Onion 1 Zucchini 3 cups Brussel Sprouts 1 Red Onion Simple Carbs Maple Syrup ½ cup Almonds Olive Oil Fruits 1 Green Apple Avocado Oil Garlic cloves Cilantro Lemon Nutritional Yeast Garlic Powder 21

GROCERY LIST These are the ingredients you need to make each recipe: 6 Russet Potatoes OMG FRIES Avocado oil Dried Basil Garlic powder Cumin Smoked Paprika Parsley MAGICAL BROCCOLI 4 cups of Broccoli 1 Red Onion TAHINI BIKINI SALAD 5 cups of Red Cabbage 2 Green Onions 1 Yellow Bell Pepper 4 Radishes Avocado oil Avocado oil Tahini Olive oil Garlic cloves Onion powder Lemon Nutritional Yeast Cilantro Parsley Lime Tamari sauce 22

GROCERY LIST These are the ingredients you need to make each recipe: 6 medium Sweet Potatoes CHIP N DIP Avocado oil Dried Rosemary Whole Grain Mustard Protein 1 scoop Protein powder Simple Carbs Maple Syrup Protein 1 scoop Protein powder 1 Egg Starchy Carbs Sweet Potato PRO-PUDDING Chia seeds Almond milk Unsweetened Coconut Flakes COOKIE GAINZ Almond butter Chocolate chips Simple Carbs Maple Syrup Vanilla extract Cinnamon Cinnamon Vanilla extract Salt 23