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Raspberry Frosty Blended Salad
CHERRY TOMATO AND BASIL QUICHE
2 hardboiled eggs white with pinch of salt and black pepper
10 strawberries 70 grams
250 gram chicken with 20 grams cheese
MAPLE BALSAMIC BRAISED CHUCK ROAST
Iingredients for the caramelized vegetables
BREAKFAST STUFFED PEPPERS
Apple and Onion Scrambled Eggs
Simple Sausage Casserole
Ingredients for the caramelized vegetables
EGG AND VEGETABLE MUFFINS
Snacks with salad canned salmon mustard vinaigrette snack add on approximately 100 grams.
GARLIC ROASTED COD
HAM AND BUTTERNUT SQUASH HASH
CHICKEN PAD SEW EW
–2 eggs 57 grams
-2 slices smoked salmon 200 grams
-2 tbsp. coconut milk 2.85 grams
-Fresh chives, finely chopped 6.12 grams
-1 table spoon cooking fat 5 grams
-Sea salt to taste
-freshly ground black pepper to taste
In a bowl, whisk the eggs, coconut milk, and fresh chives. Season to taste. Melt some cooking fat in a skillet and add the eggs. Scramble the eggs while cooking. When the eggs start to settle add the smoked salmon and cook for 1 or 2 minutes. Serve with more chives sprinkled on top
–Roast chicken (cold or hot) 120 grams
-Lettuce 55 gram
-2 table spoon mustard 31.58 grams
-1 table spoon mayonnaise, 14.4 grams or your favorite other condiments
Roast chicken (cold or hot) inside lettuce wraps with mustard, mayonnaise, or your favorite other condiments.
-Ham 4.1 gram
-Half cup pineapple 82.5
-1 ½ lbs. ground beef 907 grams
-1 egg, 50 grams
-2 garlic cloves, minced 5 grams
-1 cup fresh parsley minced 60 grams
-2 tbsp. tomato paste 28.1 grams
-1 tbsp. dried oregano 3.04 grams
-1 tsp. dried mint 0.522 grams
Preheat your oven to 350 F. In a bowl, combine the ground meat, egg, parsley, garlic, tomato paste, oregano, mint, and season with salt and pepper to taste. Mix with your hands until everything is well combined. Form the mixture into equally-sized meatballs using your hands or an ice cream scoop.Place the meatballs on a baking sheet and cook in the preheated oven for 20 to 25 minutes.
-Eggs (57 grams)
-1 Italian sausage (83 grams)
-sweet potatoes(100 grams)
-medium onion(110 grams)
-bell pepper(164 grams)
-garlic cloves( 9 grams)
-⅓ cup almond or coconut milk
-freshly ground black pepper according to taste
Preheat your oven to 375 F. Melt some cooking fat in a skillet placed over a medium-high heat. Add the sausages, and crumble while cooking. When the sausages are cooked, transfer them to a large bowl. Add the onion, garlic, and bell pepper to the same skillet, and cook for 4 to 5 minutes over a medium heat. Pour the vegetables into the bowl with the cooked sausages. Add the sweet potatoes to the skillet, season to taste, cover, and cook about 8 minutes. Mix the sweet potatoes into the bowl with the sausages and vegetables. Pour the sausage and sweet potato mixture in a baking dish. In a bowl, whisk together the eggs, almond milk, and season with salt and pepper to taste.
Pour the egg mixture over the sausage mixture, and place in the oven. Bake for 20 minutes, and serve warm with green onions sprinkled on top.
–a can of tuna 185 grams
-1 avocado 150 grams
–salad greens, 100 grams
–few drops vinegar
Grab a can of tuna and an avocado with some salad greens, oil, and vinegar, and mix it all up.
1 apple (100 grams)
-1 half chicken 285 grams
-3 tbsp. melted cooking fat 10 grams
-3 tbsp. fresh rosemary 10.05 grams
-2 onions, peeled and quartered 170 grams
-4 carrots, peeled and sliced 61 grams
-2 bell peppers, chopped 238 grams
-2 lemons, halved 168 grams
Preheat your oven to 400 F. Place the chicken, breast-side down, on a cutting board. Cut along both sides of the backbone from end to end with kitchen shears and remove the backbone. Flip the chicken breast-side up, and open it like a book. Press firmly on the breasts with your palm to flatten. Save the backbone for some homemade stock. In a small bowl, combine the cooking fat and 2 tbsp of the rosemary. Rub the chicken with 2/3 of the fat/rosemary mixture and season the chicken to taste with sea salt and ground pepper. Line a large baking sheet with aluminum foil. Place the chicken on the baking sheet and surround it with the vegetables and the lemons. Pour the remaining fat/rosemary mixture over the vegetables and season to taste. Place the baking sheet in the oven and cook for 1 hour or until a meat thermometer reads 165 F in the thickest part of the breast. Remove chicken from oven, squeeze some lemon juice over it, and serve.
-2eggs (100 grams)
-3.5 cup Spinach (105 grams)
-1 tsp oil (260 grams)
-Roasted salmon (103 grams)
Line a skillet with 1 tsp oil to keep the 2 eggs from sticking as you scramble them.
Pair the eggs with 3.5 cups spinach sautéed with 1 tsp oil pair with roasted salmon.
-1 cup raw carrots ( 128 grams)
-1 tsp tahini(15 grams)
-1/2 tsp flex seeds(1.55 grams)
Slice up 1 cup raw carrots , stir into 1 tsp tahini and finish off the veggie mix with 1/2 tsp flaxseeds.
-Chicken breast (28.35 gram)
-1 Cup cauliflower (64 grams)
-1 Cup Brussels sprouts (100 grams)
Grill chicken serve with 1 cup cauliflower and 1 cup Brussels sprouts.
-4 piece grass-fed tenderloin (114 grams)
-1 tsp oil (4.67 grams)
-1 cup broccoli florets (71 grams)
-1 medium apple (100 grams)
-2 tsp peanut butter (10 grams)
Cook up grass-fed tenderloin with 1 tsp oil pair with 1 cup broccoli florets sautéed in 1 tsp oil .
Then close out the day with 1 medium apple and 2 tsp peanut butter for a crunchy caveman sweet.