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277 Glenferrie Road
Malvern, VIC 3144
P. 1300 025 932
M. 0403 774 262

    Breakfast

    Salmon Omelet

    Ingredients

    • 2 eggs 57 grams
    • 2 slices smoked salmon 200 grams
    • 2 tbsp. coconut milk85 grams
    • Fresh chives, finely chopped 12 grams
    • 1 table spoon cooking fat 5 grams
    • Sea salt to taste
    • freshly ground black pepper to taste

    Direction:

    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 sprinkledĀ on top.

    Lunch

    Mustard Chicken

    Ingredients:

    • Roast chicken (cold or hot) 120 grams
    • Lettuce 55 gram
    • 2 table spoon mustard 58 grams
    • 1 table spoon mayonnaise, 4 grams or your favorite other condiments

    Direction

    Roast chicken (cold or hot) inside lettuce wraps with mustard, mayonnaise, or your favorite other condiments.

    Snack

    • Ham 1 gram
    • Half cup pineapple 5
    • Make skewers

    Dinner

    Beef & Tomato Paste

    Ingredients:

    • 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 1 grams
    • 1 tbsp. dried oregano 04 grams
    • 1 tsp. dried mint522 grams
    • Sea salt to taste
    • freshly ground black pepper to taste

    Direction

    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.

     

    Breakfast

    Eggs and Smoked Salmon

    Ingredients

    • 2 eggs 57 grams
    • 2 slices smoked salmon,200 grams
    • 2 tbsp. coconut milk;85 grams
    • Fresh chives, finely chopped;12 grams
    • 1 table spoon Cooking fat; 5 grams
    • Sea salt to taste
    • freshly ground black pepper to taste

    Direction

    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 sprinkledĀ on top.

    Lunch

    Portable salad

    Ingredients

    • a can of tuna 185 grams
    • 1 avocado 150 grams
    • salad greens, 100 grams
    • oil,67grams
    • few drops vinegar

    Description

    Grab a can of tuna and an avocado with some salad greens, oil, and vinegar, and mix it all up.

    Snack

    7 strawberries 147 grams

    Dinner

    BEEF AND WINTER VEGETABLE SOUP

    Ingredients

    • 2 lbs. boneless beef chuck roast, cut into 1-inch pieces
    • Onion, chopped 26 grams
    • 1 small rutabaga, cut into cubes 192 grams
    • 2 sweet potatoes, cut into cubes 200 grams
    • 2 carrots, cut into chunks 144 grams
    • 2 parsnips, cut into chunks
    • 2 cups riced cauliflower 214 grams
    • 2 cloves garlic, minced 7 grams
    • 6 cupsĀ beef stock; 500 grams
    • ½ tsp. dried thyme91 grams
    • 1 tbsp. fresh parsley, minced62 grams
    • vegetable oil 63 grams
    • Sea salt
    • freshly ground black pepper;

    Description

    Melt some cooking fat in a large saucepan placed over a medium-high heat.

    Brown the beef on each side, and set aside.

    Add the onion and garlic and cook until fragrant, about 5 minutes.

    Add about½ of the stock to deglaze the bottom of the pan.

    Add all the vegetables to the saucepan and cook, stirring frequently, until the vegetables are soft (about 10 minutes).

    Return the beef to the saucepan, add the remaining stock, and cover.

    Let everything simmer over a medium-low heat for 40 to 45 minutes, or until the meat is cooked through.

    Adjust the seasoning, sprinkle with the fresh parsley, and serve.

    Breakfast

    Tea

    • Half cup milk
    • Half cup water
    • Make a tea one cup
    • And add little bit of sugar as your taste

    Lunch

    Chicken & Vegetables

    Ingredients

    • Chicken breast (28.35 gram)
    • 1 cup cauliflower (64 grams)
    • 1 cup Brussels sprouts (100 grams)

    Direction:

    Grill chicken, and serve with 1 cup cauliflowerĀ  and 1 cup Brussels sprout

    Dinner

    Bacon & Vegetables

    Ingredients

    • Cabbage 1106 grams
    • Onions 275 grams
    • Bacon1 grams

    Direction

    Cabbage and onions fried up with bacon.

    DAY 7

    BREAKFAST

    CHERRY TOMATO AND BASIL QUICHE

    Ingredients

    • 2 eggs; 57 grams
    • 1 garlic clove, minced; 15 grams
    • 1 bunch fresh basil, minced; 1Ā grams
    • ½ cup cherry tomatoes, halved 00Ā g,
    • ¼ cup almond cheese; (optional)
    • Sea salt and freshly ground black pepper

    Description

    Preheat your oven to 350 F.

    In a bowl, beat the eggs, almond cheese, fresh basil until well combined. Season with salt and pepper to taste.

    Pour the liquid in a small baking dish.

    Place the cherry tomatoes, cut side up, in the egg mixture.

    Bake in preheated oven for 20 min.

    Serve with extra basil.

    Lunch

    2 Hard-boiled eggs.Ā  110 grams

    Snack

    Half an avocado sprinkled with sea salt and balsamic vinegar

    Dinner

    Spicy Beef

    Ingredients

    • 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;1 grams
    • 1 tbsp. dried oregano;04 grams
    • 1 tsp. dried mint 522Ā gram
    • Sea salt to taste
    • freshly ground black pepper to taste

    Direction

    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.

    Breakfast

    1. Sweet Chocolate Oatmeal

    Ingredients

    • Rolled oats Plain, dry oatmeal 1/2 cup (40 grams)
    • Cocoa Dry powder, unsweetened 4 tsp (7.2 grams)
    • Brown sugar 2 tbsp. (18 grams)

    Directions

    1. Mix water, oatmeal, and cocoa in a bowl.
    2. Put in the microwave for 1 minute. Check consistency and, if necessary, add more water and heat further.
    3. Stir in brown sugar and enjoy!

    Calories intake in this recipe = 218

    1. Oranges

    Ā Oranges raw, 2 fruit (2-5/8″ dia) (262 grams)

    Calories intake in this recipe = 123

    Total Calories taken for Breakfast = 218 + 123 = 341

    Snack

    1. Peanut butter& Banana Toast

    Ingredients

    • Whole wheat bread 1 slice, regular (25 grams)
    • Peanut butter Nuts, plain, without salt added 1 tbsp. (16 grams)
    • Banana raw 1 medium (7″ to 7-7/8″ long) (118 grams)
    • Cinnamon, ground 1/8 tsp (0.33 grams)

    Directions

    1. Toast bread to desired doneness.
    2. Spread almond butter on toast.
    3. Top with banana slices and cinnamon and enjoy!

    Calories intake in this recipe = 278Ā 

    1. Whole Wheat Toast
    • Whole-wheat bread 1 slice (28 grams)Ā 
    1. Put a slice of whole wheat bread into the toaster.

    Calories intake in this recipe = 71

    Ā Total Calories taken for Snack = 278 + 71 = 349

    Lunch

    1. Kale and Banana Smoothie

    Ingredients

    • Almond milk Plain 1/2 cup (120 grams)
    • Kale raw 3 cup, chopped (201 grams)
    • Banana raw 1 large (8″ to 8-7/8″ long) (136 grams)
    • Almond butter, without salt added 1 tbsp. (16 grams)
    • Vanilla extract 1/4 tsp (1.1 grams)

    Directions

    1. Combine all ingredients in a blender and pulse until smooth. Enjoy!

    Calories intake in this recipe = 351

    Snack

    1. Strawberry, Spinach, and Ginger Thick Green Smoothie

    Ingredients

    • Spinach 1 cup (156 grams)
    • Strawberries Frozen, unsweetened 1 cup, unthawed (149 grams)
    • Ginger root raw 1 tbsp. (6 grams)
    • Almond milk 1/2 cup (120 grams)

    Directions

    1. Combine all ingredients in a blender and pulse until smooth

    Ā Calories intake in this recipe = 132

    1. Granola

    Ā Granola Cereals ready-to-eat, 2 oz 56.7 grams

    Calories intake in this recipe = 277

    Total Calories taken for Snack = 132 + 277 = 409

    Dinner

    1. Banana and Peanut Butter English Muffins

    Ingredients

    • Blueberries raw 1 tbsp. (9.3 grams)
    • Peanut butter , with salt 1 tbsp. (16.1 grams)
    • Brown sugar 1/2 tsp unpacked (1.5 grams)
    • Banana raw 1/2 medium (7″ to 7-7/8″ long) (59 grams)
    • English muffins Whole-wheat 1/2 muffin (33 grams)

    Directions

    1. Preheat broiler (500 degrees F). Arrange rack in lower third of oven.
    2. Place muffin halves on a baking sheet and broil until toasted, 4-5 minutes.
    3. Spread peanut butter on top of muffin halves and top with banana slices. Sprinkle evenly with brown sugar, a few pinches on each muffin.
    4. Return muffins to oven and broil until sugar is browned and caramelized, 3 to 4 minutes. Remove from oven and top with blueberries and/or almonds. Enjoy!

    Calories intake in this recipe = 227

    1. Oranges
    • Oranges raw, 2 fruit (2-5/8″ dia) 262 grams

    Calories intake in this recipe = 123Ā 

    Total Calories taken for Dinner = 227 + 123 = 350

    Total Calories taken by Day- 6 = 341 +349 +351 + 409+ 350 = 1800

    Breakfast

    Egg & Vegetable Muffin

    Ingredients

    • 4 eggs, beaten 57 grams
    • 2 bell peppers, chopped 164 grams
    • 1 onion, chopped 150 grams
    • 8 to 10 fresh mushrooms, sliced 7 grams
    • 2 cups baby spinach, roughly chopped1 grams
    • 2 garlic cloves, minced 10 grams
    • 1 table spoon vegetable oil 13.63 grams
      • Sea salt to taste
      • Freshly ground black pepper; to taste

    Direction

    Preheat your oven to 350 F.

    Melt some cooking fat in skillet placed over a medium-high heat. Cook the onion, bell peppers, and garlic until soft and fragrant, about 5 minutes.

    Add the mushrooms and spinach and cook for another 2 to 3 minutes. Season everything to taste.

    Whisk the eggs together in a big bowl, and add the bell pepper & spinach mixture.

    Grease a muffin tin and pour the mixture evenly into the muffin cups.

    Place in the oven and bake for 20 to 25 minutes.

    Lunch

    Salad

    Ingredients

    • Canned salmon 213 grams
    • Mustard vinaigrette

    Direction

    Salad with canned salmon, mustard vinaigrette, add on approximately 100 grams.

    Snack

    Handful of olives 180 grams

    DINNER

    Garlic Roasted Cod

    Ingredients

    • Cod fillets, skinless (90 grams)
      • ¼ cupĀ ghee, softened (57 grams)
      • 1 tbsp. chopped flat-leaf parsley (5 grams)
      • 2 garlic cloves, peeled and minced (8 grams)
      • 1 shallot, minced (160 grams)
      • 1 tsp. Dijon mustard (5.26 grams)
      • 3 tbsp. prosciutto, minced
      • 2 tbsp. freshly squeezed lemon juice (14.4 grams)
      • 2 tbsp. Vegetabke oil (2 grams)
      • Lemon wedges, for garnishing as a like
      • Sea salt as your taste
      • freshly ground black pepper as your taste

    Direction

    Preheat your oven to 425 F.

    In a bowl, combine the ghee, parsley, garlic, shallot, Dijon mustard,Ā  prosciutto, lemon juice, and season with salt and pepper to taste.

    Season the cod fillets to taste.

    Heat the cooking fat in a ovenproof skillet placed over a medium-high heat.

    Cook the fillets for 3 to 4 minutes per side.

    Spread the ghee mixture equally over each fillet. Transfer to the oven and bake for 5 to 10 minutes, or until the fish is cooked through.

    Serve with lemon wedges.

     

    Breakfast

    Ham & Butternut Squash Hash

    Ingredients

    • ¾ cup butternut squash, peeled and cubed 340 grams
    • 2 cups pre-cooked ham, cubed
    • 1 leek,sliced 90 grams
    • 1 green apple, peeled and cubed 10 grams
    • 1 onion, sliced 110 grams
    • 2 garlic cloves, minced45 grams
    • Paprika 2.30 grams
      • 1 tsp. ground cinnamon64 grams
      • 1 tsp Vegetable oil 13.63 grams
      • Sea salt to taste
      • freshly ground black pepper;to taste

    Directions

    Melt some cooking fat in a skillet over medium-high heat.

    Cook the onion and garlic for 2 to 3 minutes.

    Add the butternut squash and sliced leek, and cook until soft and tender (5 to 7 minutes).

    Add the ham and apple and cook until warm.

    Season with ground cinnamon, paprika, salt, and pepper.

    Cook another 2 minutes, and serve warm.

    Lunch

    SaladĀ 

    • Leafy salad 30 grams
    • Almond slivers 5 grams
    • Balsamic vinaigrette.17 grams

    Direction

    A big leafy salad with almond slivers and balsamic vinaigrette.

    Snack

    1 medium apple 100 grams

    Dinner

    Chicken Pad Sew Ew

    Ingredients

    • Boneless and skinless chicken breast, sliced; 500 grams
    • 3 cups broccoli; 561 grams
    • 10 carrots, sliced very thin (almost as thin as the shavings you would get from peeling them); 180 grams
    • 3 green onions, thinly sliced;9 grams
    • 3 garlic cloves, peeled and minced; 9 grams
    • 1 thumb size knob of fresh ginger, peeled and minced;
    • 7 grams
    • 1 cup coconut aminos
    • 2 tbsp honey 5 grams
    • 2 eggs, beaten;
    • 1 tablespoon vegetable oil 14 g
    • Sea salt to taste
    • Freshly ground black pepper;to taste

    Direction

    Melt some cooking fat in a skillet placed over a medium-high heat.

    Add the garlic and ginger to the skillet and sautƩ for 2 to 3 minutes.

    Add the chicken and sautƩ for another 5 minutes.

    Add the broccoli, coconut aminos, and honey, and cook until broccoli has softened a bit.

    Add the carrot and green onions, and cook for another 5 minutes.

    Push the vegetable-chicken mixture to the perimeter of the skillet, making an empty space in the middle. Scramble the eggs in the empty space.

    Mix everything together and serve.

    BREAKFAST

    CHERRY TOMATO AND BASIL QUICHE

    Ingredients

    • eggs; 57 grams
    • 1 garlic clove, minced; 15 grams
      • 1 bunch fresh basil, minced; 1Ā grams
      • ½ cup cherry tomatoes, halved 00Ā g,
      • ¼ cup almond cheese; (optional)
      • Sea salt and freshly ground black pepper

    Direction

    Preheat your oven to 350 F.

    In a bowl, beat the eggs, almond cheese, fresh basil until well combined. Season with salt and pepper to taste.

    Pour the liquid in a small baking dish.

    Place the cherry tomatoes, cut side up, in the egg mixture.

    Bake in preheated oven for 20 min.

    Serve with extra basil.

    Lunch

    2 Hard-boiled eggs.Ā  110 grams

    Snack

    Half an avocado sprinkled with sea salt and balsamic vinegar

    Dinner

    Meat Balls

    Ingredients

    • 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;1 grams
    • 1 tbsp. dried oregano;04 grams
    • 1 tsp. dried mint 522Ā gram
    • Sea salt to taste
    • freshly ground black pepper to taste

    Direction

    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.

    Breakfast

    Tea

    • Half cup milk
    • Half cup water
    • Make a tea one cup
    • And add little bit of sugar as your taste

    Lunch

    Grilled Chicken

    Ingredients

    • chicken breast (28.35 gram)
    • 1 cup cauliflower (64 grams)
    • 1 cup Brussels sprouts (100 grams

    Direction

    Grill chicken, and serve with 1 cup cauliflowerĀ  and 1 cup Brussels sprout

    Dinner

    Bacon & Vegetables

    Ingredients

    • Cabbage 1106 grams
    • Onions 275 grams
    • Bacon1 grams

    Direction

    Cabbage and onions fried up with bacon.

    Breakfast

    2 hardboiled eggs white with pinch of salt and black pepper

    Snack

    10 strawberries 70 grams

    Lunch

    250 gram chicken with 20 grams cheese

    Dinner

    MaPle BALSAMIC BRAISED CHUCK ROAST

    Ingredients

    • Chuck roast 59 grams
    • 1 cupĀ beef stock35 grams
    • ā…“ cup maple syrup (optional) 113 grams
    • ā…“ cup balsamicĀ vinegar 100 grams
    • ā…“ cupĀ coconut aminos 103
    • 3Ā garlicĀ cloves, minced 7 grams
    • 1 onion, minced 110 grams
    • 1 table spoon vegetable fat 0.2 grams
    • Sea salt according to taste
    • freshly ground black pepper according to taste

    Ingredients for the caramelized vegetables

    • 4 carrots, sliced 61 grams
    • 2Ā sweet potatoes, peeled, and diced 10 grams
    • 3 parsnips, peeled, and sliced 480 grams
    • 1 red onion, quartered 125 grams
    • 2 garlic cloves, minced 7 grams
    • 3/4olive oil 9.98 grams
    • 2 tbsp. maple syrup or rawĀ honey(optional)
    • Fresh thyme sprig
    • Sea salt according to your taste
    • freshly ground black pepper according to your taste

    Direction

    Preheat your oven to 350 F.

    In a bowl, combine the beef stock, maple syrup, balsamic vinegar, coconut aminos, garlic, and minced onion.

    Season the meat with sea salt and freshly ground black pepper.

    Melt some cooking fat in a Dutch oven placed over a medium high heat.

    Brown the meat on all side for 2 to 3 minutes per side, and pour the sauce on top.

    Place in the oven and cook for 2 hours and 30 minutes.

    In a bowl, combine all the ingredients for the vegetables and season to taste.

    Spread the vegetables out over a baking sheet, top with a sprig of fresh thyme, and cook in the oven for 30 to 40 minutes.

    Serve the meat with the caramelized vegetables.

    Breakfast

    Hard boiled eggs

    Snack

    1 apple

    Lunch

    Only chicken stir fry (spices as a like) 250 grams chicken

    Dinner

    Grass Fed Tenderloin

    Ingredients

    • 4 piece grass-fed tenderloin (114 grams)
    • 1 tsp oilĀ  (4.67 grams)
    • 1 cup broccoli florets (71 grams)
    • 1 medium apple (100 grams)
    • 2 tsp peanut butterĀ  (10 grams)

    Directions

    Cook up  grass-fed tenderloin with 1 tsp oil  and 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.

    Breakfast

    BREaKFAST STUFFED PEPPERS

    Ingredients

    • 1 bell peppers, sliced in half, core and seeds removed 164 grams
    • bell pepper,328
    • 1 cup mushrooms, sliced 75 grams
    • 1 onion, diced 170 grams
    • 3 cups baby spinach 180 grams
    • 1 tomato, diced 200 grams
    • ½ tsp. garlic powder28 grams
    • Bacon, ham, and/or sausages, pre-cooked (optional)
    • 1 tbsp.Ā cooking fat 5 grams
    • Sea salt and freshly ground black pepper

    Description

    Preheat your oven to 375 F.

    Melt some cooking fat in a skillet placed over a medium-heat.

    SautƩ the onion until soft, about 4 minutes, then add the mushrooms and tomatoes and cook about 2 minutes.

    Add the spinach and cook until witted, about 1 or 2 minutes.

    Season to taste with salt, pepper, and garlic powder.

    Divide the vegetable mixture equally among the bell pepper halves

    Top off each bell pepper half with some of the beaten eggs, and add the meat of your choice, if using.

    Place the stuffed peppers in the oven, on a baking sheet, and bake for 40 minutes.

    Lunch

    Homemade beef jerky

    Snack

    Any fruit you like

    Dinner

    Bacon & Vegetables

    Ingredients

    • Cabbage 1106 grams
    • onions 275 grams
    • bacon1 grams

    Direction

    Cabbage and onions fried up with bacon.

     

    Breakfast

    Smoked Salmon & Eggs

    Ingredients

    • 2 eggs; 57 grams
    • 2 slices smoked salmon,200 grams
    • 2 tbsp. coconut milk;85 grams
    • Fresh chives, finely chopped;12 grams
    • 1 table spoon Cooking fat; 5 grams
    • Sea salt to taste
    • freshly ground black pepper to taste

    Direction

    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 sprinkledĀ on top.

    Lunch

    Portable salad

    Ingredients

    • Can of tuna 185 grams
    • 1 avocado 150 grams
    • Salad greens, 100 grams
    • Oil 67Ā grams
    • Few drops vinegar

    Direction

    Grab a can of tuna and an avocado with some salad greens, oil, and vinegar, and mix it all up.

    Snack

    7 strawberries 147 grams

    DINNER

    BEEF AND WINTER VEGETABLE SOUP

    Ingredients

    • 2 lbs. boneless beef chuck roast, cut into 1-inch pieces
      • onion, chopped 26 grams
      • 1 small rutabaga, cut into cubes 192 grams
      • 2 sweet potatoes, cut into cubes 200 grams
      • 2 carrots, cut into chunks 144 grams
      • 2 parsnips, cut into chunks
      • 2 cups riced cauliflower 214 grams
      • 2 cloves garlic, minced 7 grams
      • 6 cupsĀ beef stock 500 grams
      • ½ tsp. dried thyme 91 grams
      • 1 tbsp. fresh parsley, minced 62 grams
      • vegetable oil 63 grams
      • Sea salt
      • freshly ground black pepper;

    Direction

    Melt some cooking fat in a large saucepan placed over a medium-high heat.

    Brown the beef on each side, and set aside.

    Add the onion and garlic and cook until fragrant, about 5 minutes.

    Add about½ of the stock to deglaze the bottom of the pan.

    Add all the vegetables to the saucepan and cook, stirring frequently, until the vegetables are soft (about 10 minutes).

    Return the beef to the saucepan, add the remaining stock, and cover.

    Let everything simmer over a medium-low heat for 40 to 45 minutes, or until the meat is cooked through.

    Adjust the seasoning, sprinkle with the fresh parsley, and serve.

    Breakfast:

    Apple and Onion Scrambled Eggs

    Ingredients

    • 2 eggs, beaten; 57 grams
    • 1/2 red onion, chopped; 125 grams
    • 1 celery rib, chopped;7 grams
    • 1 granny smith apple, chopped; 110 grams
    • Fresh chives, minced; 7 grams
    • Cooking fat; 2 grams
    • Sea salt according to taste
    • freshly ground black pepper according to ttaste

    Direction

    Melt some cooking fat in a skillet over medium heat.

    Add red onion and celery to the skillet and cook 2 to 3 minutes, stirring constantly.

    Add the apple and continue cooking for another minute or two.

    Pour the beaten eggs over the apple mixture in the skillet. Stir slowly with a wooden spoon or a spatula until the eggs are slightly underdone.

    Remove from heat, season to taste with salt and pepper, and rest 1 to 2 minutes in the skillet.

    Serve topped with fresh chives.

    Lunch

    Grilled Chicken & Cauliflower

    Ingredients

    • chicken breast (28.35 gram)
    • 1 cup cauliflower (64 grams)
    • 1 cup Brussels sprouts (100 grams)

    Description

    Grill chicken, and serve with 1 cup cauliflowerĀ  and 1 cup Brussels sprouts

    Dinner

    Simple Sausage Casserole

    Ingredients

    • 4 to 6 sausages 15 grams
    • 1 pint grape tomatoes 280 grams
    • Sweet potatoes 133 grams
    • 2 large bell peppers, chopped 200 grams
    • 1 large red onion, chopped 150 grams
    • 2 garlic cloves, minced 7 grams
    • A few sprigs of fresh thyme
    • Sea salt according to taste
    • Freshly ground black pepper according to taste

    Description

    Preheat your oven to 400°F.

    Combine the grape tomatoes, sweet potatoes, bell peppers, red onion, and minced garlic in a large baking dish.

    Brown the sausages on all sides in a skillet placed over high heat, about 1 to 2 minutes per side.

    Place the sausages on top of the vegetables, toss in the thyme, and season everything to taste.

    Place in the oven and bake for 40 to 45 minutes.

    Breakfast:

    Spinach Eggs

    Ingredients:

    • 2eggs (100 grams)
    • 5 cup Spinach (105 grams)
    • 1 tsp oil (260 grams)
    • Roasted salmon (103 grams)

    Directions:

    Line a skillet with 1 tsp oilĀ  to keep the 2 eggsĀ  from sticking as you scramble them.

    Pair the eggs with 3.5 cups spinach  sautéed with 1 tsp oil

    pair with roasted salmon.

    SNACK

    Ingredients:

    • 1 cup raw carrots ( 128 grams)
    • 1 tsp tahini(15 grams)
    • 1/2 tsp flex seeds(1.55 grams)

    Direction:

    Slice up 1 cup raw carrots , stir into 1 tsp tahini and finish off the veggie mix with 1/2 tsp flaxseeds.

    Lunch

    Grilled Chicken & Vegetables

    Ingredients:

    • Chicken breast (28.35 gram)
    • 1 Cup cauliflower (64 grams)
    • 1 Cup Brussels sprouts (100 grams)

    Direction:

    Grill chicken

    serve with 1 cup cauliflowerĀ  and 1 cup Brussels sprouts.

    DINNER

    Grass-fed Tenderloin

    Ingredients:

    • 4 piece grass-fed tenderloin (114 grams)
    • 1 tsp oilĀ  (4.67 grams)
    • 1 cup broccoli florets (71 grams)
    • 1 medium apple (100 grams)
    • 2 tsp peanut butterĀ  (10 grams)

    Direction:

    Cook upĀ  grass-fed tenderloin with 1 tsp oil

    pair with 1 cup broccoli florets sautƩed in 1 tsp oil .

    Then close out the day with 1 medium apple and 2 tsp peanut butterĀ  for a crunchy caveman sweet.

    Breakfast

    • 1Ā tablespoonĀ coconut oil7 grams
    • 1Ā poundĀ baconĀ (chopped) 225 grams
    • 1Ā smallĀ onionĀ (chopped) 150 grams
    • 1Ā cloveĀ garlicĀ (minced) 16 grams
    • mushroomĀ (sliced) 122 grams
    • 3Ā cupsĀ spinachĀ (chopped) 108 grams
    • sea salt according to taste
    • 1Ā dashĀ ground black pepperaccording to taste

    Description

    Heat the oil in a large pot over medium heat. Add the bacon and onion and cook until the Ā onion is soft, about 5 minutes.

    Add the garlic and cook another minute. Add the mushrooms and cook until the mushrooms are soft.

    Add the spinach and oil, then cover and cook another 4-5 minutes, stirring occasionally, until the spinach is wilted. Season to taste, then serve.

    Ā LUNCH

    MAPLE BALSAMIC BRAISED CHUCK ROAST

    Ingredients

    • chuck roast 59 grams
    • 1 cupĀ beef stock35 grams
    • ā…“ cup maple syrup (optional) 113 grams
    • ā…“ cup balsamicĀ vinegar 100 grams
    • ā…“ cupĀ coconut aminos 103
    • 3Ā garlicĀ cloves, minced 7 grams
    • 1 onion, minced 110 grams
    • 1 table spoon vegetable fat 0.2 grams
    • Sea salt according to taste
    • freshly ground black pepper according to taste

    Ingredients for the caramelized vegetables

    • 4 carrots, sliced 61 grams
    • 2Ā sweet potatoes, peeled, and diced 10 grams
    • 3 parsnips, peeled, and sliced 480 grams
    • 1 red onion, quartered 125 grams
    • 2 garlic cloves, minced 7 grams
    • 3/4olive oil 9.98 grams
    • 2 tbsp. maple syrup or rawĀ honey(optional)
    • Fresh thyme sprig
    • Sea salt according to your taste
    • freshly ground black pepper according to your taste

    Direction

    Preheat your oven to 350 F.

    In a bowl, combine the beef stock, maple syrup, balsamic vinegar, coconut aminos, garlic, and minced onion.

    Season the meat with sea salt and freshly ground black pepper.

    Melt some cooking fat in a Dutch oven placed over a medium high heat.

    Brown the meat on all side for 2 to 3 minutes per side, and pour the sauce on top.

    Place in the oven and cook for 2 hours and 30 minutes.

    In a bowl, combine all the ingredients for the vegetables and season to taste.

    Spread the vegetables out over a baking sheet, top with a sprig of fresh thyme, and cook in the oven for 30 to 40 minutes.

    Serve the meat with the caramelized vegetables.

    Snack

    One medium apple 100 grams

    Breakfast

    Egg And Vegetable Muffins

    Ingredients

    • 4 eggs, beaten 57 grams
      • 2 bell peppers, chopped 164 grams
      • 1 onion, chopped 150 grams
      • 8 to 10 fresh mushrooms, sliced 7 grams
      • 2 cups baby spinach, roughly chopped1 grams
      • 2 garlic cloves, minced 10 grams
    • 1 table spoon vegetable oil 13.63 grams
      • Sea salt to taste
      • Freshly ground black pepper; to taste

    Directions

    Preheat your oven to 350 F.

    Melt some cooking fat in skillet placed over a medium-high heat. Cook the onion, bell peppers, and garlic until soft and fragrant, about 5 minutes.

    Add the mushrooms and spinach and cook for another 2 to 3 minutes. Season everything to taste.

    Whisk the eggs together in a big bowl, and add the bell pepper & spinach mixture.

    Grease a muffin tin and pour the mixture evenly into the muffin cups.

    Place in the oven and bake for 20 to 25 minutes.

    Lunch

    Salad

    Ingredients

    • Canned salmon 213 grams
    • Mustard vinaigrette

    Description

    Salad with canned salmon, mustard vinaigrette,

    Snack

    • Handful of olives 180 grams
    • Snacks with salad canned salmon mustard vinaigrette snack add on approximately 100 grams.

    DINNER

    GaRLIC ROASTED COd

    Ingridents

    • Cod fillets, skinless (90 grams)
      • ¼ cupĀ ghee, softened (57 grams)
      • 1 tbsp. chopped flat-leaf parsley (5 grams)
      • 2 garlic cloves, peeled and minced (8 grams)
      • 1 shallot, minced (160 grams)
      • 1 tsp. Dijon mustard (5.26 grams)
      • 3 tbsp. prosciutto, minced
      • 2 tbsp. freshly squeezed lemon juice (14.4 grams)
      • 2 tbsp. Vegetabke oil (2 grams)
      • Lemon wedges, for garnishing as a like
      • Sea salt as your taste
      • freshly ground black pepper as your taste

    Description:

    Preheat your oven to 425 F.

    In a bowl, combine the ghee, parsley, garlic, shallot, Dijon mustard,Ā  prosciutto, lemon juice, and season with salt and pepper to taste.

    Season the cod fillets to taste.

    Heat the cooking fat in a ovenproof skillet placed over a medium-high heat.

    Cook the fillets for 3 to 4 minutes per side.

    Spread the ghee mixture equally over each fillet. Transfer to the oven and bake for 5 to 10 minutes, or until the fish is cooked through.

    Serve with lemon wedges.

    Breakfast

    Ham Ā AND BUTTERNUT SQUASH HASH

    Ingredients

    • ¾ cup butternut squash, peeled and cubed 340 grams
      • 2 cups pre-cooked ham, cubed
      • 1 leek,sliced 90 grams
      • 1 green apple, peeled and cubed 10 grams
      • 1 onion, sliced 110 grams
      • 2 garlic cloves, minced45 grams
    • Paprika 2.30 grams
      • 1 tsp. ground cinnamon64 grams
      • 1 tsp Vegetable oil 13.63 grams
      • Sea salt to taste
      • freshly ground black pepper;to taste

    Directions

    Melt some cooking fat in a skillet over medium-high heat.

    Cook the onion and garlic for 2 to 3 minutes.

    Add the butternut squash and sliced leek, and cook until soft and tender (5 to 7 minutes).

    Add the ham and apple and cook until warm.

    Season with ground cinnamon, paprika, salt, and pepper.

    Cook another 2 minutes, and serve warm.

    LUNCH

    SaladĀ 

    • leafy salad 30 grams
    • almond slivers 5 grams
    • balsamic vinaigrette.17 grams

    Direction

    A big leafy salad with almond slivers and balsamic vinaigrette.

    Snack

    1 medium apple 100 grams

    DINNER

    CHICKEN PAD SEW EW

    Ingredients

    • Boneless and skinless chicken breast, sliced; 500 grams
    • 3 cups broccoli; 561 grams
    • 10 carrots, sliced very thin (almost as thin as the shavings you would get from peeling them); 180 grams
    • 3 green onions, thinly sliced;9 grams
    • 3 garlic cloves, peeled and minced; 9 grams
    • 1 thumb size knob of fresh ginger, peeled and minced;
    • 7 grams
    • 1 cup coconut aminos
    • 2 tbsp honey 5 grams
    • 2 eggs, beaten;
    • 1 tablespoon vegetable oil 14 g
    • Sea salt to taste
    • Freshly ground black pepper;to taste

    Description

    Melt some cooking fat in a skillet placed over a medium-high heat.

    Add the garlic and ginger to the skillet and sautƩ for 2 to 3 minutes.

    Add the chicken and sautƩ for another 5 minutes.

    Add the broccoli, coconut aminos, and honey, and cook until broccoli has softened a bit.

    Add the carrot and green onions, and cook for another 5 minutes.

    Push the vegetable-chicken mixture to the perimeter of the skillet, making an empty space in the middle. Scramble the eggs in the empty space.

    Mix everything together and serve.

    Breakfast

    Omelet with Pepper

    Ingredients

    • 1 Tablespoon
    • Coconut oil
    • 3 Eggs Organic
    • 1 Cup Peppers, chopped sweet, green, raw
    • 1 Cup Peppers, chopped, sweet, red, raw

    Description

    Mix vegetables with eggs

    Snack

    1 cup green tea

    LUNCH

    Orange Mango Smoothie with Chia

    Ingredients

    • Orange juice 1 cup 249 grams
    • Chia seeds 1 tbsp. 12 grams
    • Mangos 1 cup, sliced 165 grams

    Directions

    Squeeze fresh orange juice. Add chia seeds, stir and leave for 20 minutes. Place in a blender.

    Add mango and blend until smooth

    Dinner

    Turkey Meatballs with Spaghetti Squash

    Ingredients

    • 1/2 Cup Zucchini, mashed, baked 100
    • 1 Cup Squash, spaghetti, baked, no salt 155 grams
    • 1/2 Cup Tomato sauce, no salt added 112 grams
    • 4 Each Turkey meatballs

    Direction

    Mix all zucchini and spaghetti with turkey balls and pour tomato ketchup

    Breakfast

    Scrambled egg with smoked salmon

    Ingredients

    • 2 eggs 57 grams
    • Little bit of vegetable oil
    • Salmon 143 grams

    Description

    Scrambled eggs with smoked salmon

    Lunch

    Raspberry Frosty Blended Salad

    Ingredients

    • Oranges raw, 1 1/2 fruit (197 grams)
    • Raspberries, frozen, unsweetened 1/2 cup, (70 grams)
    • Spinach Frozen, chopped or leaf, 1/2 cup (78 grams)
    • Lettuce Romaine or cos, 4 cup (188 grams)

    Directions

    Peel and seed oranges, through juicer. Combine all ingredients in a blender and pulse until smooth.

    Snack

    1 cup slices cucumber 52 grams

    DINNER

    Grass Fed Tenderloin

    Ingredients:

    • 4 piece grass-fed tenderloin (114 grams)
    • 1 tsp oilĀ  (4.67 grams)
    • 1 cup broccoli florets (71 grams)
    • 1 medium apple (100 grams)
    • 2 tsp peanut butterĀ  (10 grams)

    Direction:

    Cook upĀ  grass-fed tenderloin with 1 tsp oil

    pair with 1 cup broccoli florets sautƩed in 1 tsp oil .

    Then close out the day with 1 medium apple and 2 tsp peanut butterĀ  for a crunchy caveman sweet.

    Breakfast

    Hard boiled eggs

    Snack

    1 apple

    Lunch

    • Only chicken stir fry (spices as a like) 250 grams chicken

    Dinner

    Grass fed tenderloin

    Ingredients

    • 4 piece grass-fed tenderloin (114 grams)
    • 1 tsp oilĀ  (4.67 grams)
    • 1 cup broccoli florets (71 grams)
    • 1 medium apple (100 grams)
    • 2 tsp peanut butterĀ  (10 grams)

    Direction

    Cook up  grass-fed tenderloin with 1 tsp oil  and 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.

    Day 5

    Breakfast

    • 2 hardboiled eggs white with pinch of salt and black pepper

    Snack

    10 strawberries 70 grams

    Lunch

    • 250 gram chicken with 20 grams cheese

    Dinner

    MaPLe BALSAMIC BRAISED CHUCK ROAST

    Ingredients

    • Chuck roast 59 grams
    • 1 cupĀ beef stock35 grams
    • ā…“ cup maple syrup (optional) 113 grams
    • ā…“ cup balsamicĀ vinegar 100 grams
    • ā…“ cupĀ coconut aminos 103
    • 3Ā garlicĀ cloves, minced 7 grams
    • 1 onion, minced 110 grams
    • 1 table spoon vegetable fat 0.2 grams
    • Sea salt according to taste
    • freshly ground black pepper according to taste

    Ingredients for the caramelized vegetables

    • 4 carrots, sliced 61 grams
    • 2Ā sweet potatoes, peeled, and diced 10 grams
    • 3 parsnips, peeled, and sliced 480 grams
    • 1 red onion, quartered 125 grams
    • 2 garlic cloves, minced 7 grams
    • 3/4olive oil 9.98 grams
    • 2 tbsp. maple syrup or rawĀ honey(optional)
    • Fresh thyme sprig
    • Sea salt according to your taste
    • freshly ground black pepper according to your taste

    Direction

    Preheat your oven to 350 F.

    In a bowl, combine the beef stock, maple syrup, balsamic vinegar, coconut aminos, garlic, and minced onion.

    Season the meat with sea salt and freshly ground black pepper.

    Melt some cooking fat in a Dutch oven placed over a medium high heat.

    Brown the meat on all side for 2 to 3 minutes per side, and pour the sauce on top.

    Place in the oven and cook for 2 hours and 30 minutes.

    In a bowl, combine all the ingredients for the vegetables and season to taste.

    Spread the vegetables out over a baking sheet, top with a sprig of fresh thyme, and cook in the oven for 30 to 40 minutes.

    Serve the meat with the caramelized vegetables.

    Breakfast

    Breakfast Stuffed Peppers

    Ingredients

    • 1 bell peppers, sliced in half, core and seeds removed 164 grams
    • bell pepper,328
    • 1 cup mushrooms, sliced 75 grams
    • 1 onion, diced 170 grams
    • 3 cups baby spinach 180 grams
    • 1 tomato, diced 200 grams
    • ½ tsp. garlic powder28 grams
    • Bacon, ham, and/or sausages, pre-cooked (optional)
    • 1 tbsp.Ā cooking fat 5 grams
    • Sea salt and freshly ground black pepper

    Description

    Preheat your oven to 375 F.

    Melt some cooking fat in a skillet placed over a medium-heat.

    SautƩ the onion until soft, about 4 minutes, then add the mushrooms and tomatoes and cook about 2 minutes.

    Add the spinach and cook until witted, about 1 or 2 minutes.

    Season to taste with salt, pepper, and garlic powder.

    Divide the vegetable mixture equally among the bell pepper halves

    Top off each bell pepper half with some of the beaten eggs, and add the meat of your choice, if using.

    Place the stuffed peppers in the oven, on a baking sheet, and bake for 40 minutes.

    Lunch

    Homemade beef jerky

    Snack

    Any fruit you like

    Dinner

    Bacon Roll

    Ingredients

    • Cabbage 1106 grams
    • onions 275 grams
    • bacon1 grams

    Direction

    Cabbage and onions fried up with bacon.

     

    Day 1 Ā 

    Breakfast:

    Apple and Onion Scrambled Eggs

    Ingredients

    • 2 eggs, beaten; 57 grams
    • 1/2 red onion, chopped; 125 grams
    • 1 celery rib, chopped;7 grams
    • 1 granny smith apple, chopped; 110 grams
    • Fresh chives, minced; 7 grams
    • Cooking fat; 2 grams
    • Sea salt according to taste
    • freshly ground black pepper according to taste

    Direction

    Melt some cooking fat in a skillet over medium heat.

    Add red onion and celery to the skillet and cook 2 to 3 minutes, stirring constantly.

    Add the apple and continue cooking for another minute or two.

    Pour the beaten eggs over the apple mixture in the skillet. Stir slowly with a wooden spoon or a spatula until the eggs are slightly underdone.

    Remove from heat, season to taste with salt and pepper, and rest 1 to 2 minutes in the skillet.

    Serve topped with fresh chives.

    LUNCH

    Grilled Chicken with Cauliflower

    Ingredients

    • chicken breast (28.35 gram)
    • 1 cup cauliflower (64 grams)
    • 1 cup Brussels sprouts (100 grams)

    Direction

    Grill chicken, and serve with 1 cup cauliflowerĀ  and 1 cup Brussels sprouts

    Dinner

    Simple Sausage Casserole

    Ingredients

    • 4 to 6 sausages 15 grams
    • 1 pint grape tomatoes 280 grams
    • Sweet potatoes 133 grams
    • 2 large bell peppers, chopped 200 grams
    • 1 large red onion, chopped 150 grams
    • 2 garlic cloves, minced 7 grams
    • A few sprigs of fresh thyme
    • Sea salt according to taste
    • Freshly ground black pepper according to taste

    Direction

    Preheat your oven to 400°F.

    Combine the grape tomatoes, sweet potatoes, bell peppers, red onion, and minced garlic in a large baking dish.

    Brown the sausages on all sides in a skillet placed over high heat, about 1 to 2 minutes per side.

    Place the sausages on top of the vegetables, toss in the thyme, and season everything to taste.

    Place in the oven and bake for 40 to 45 minutes.

     

    Breakfast

    Bacon & Mushrooms

    • 1Ā tablespoonĀ coconut oil7 grams
    • 1Ā poundĀ baconĀ (chopped) 225 grams
    • 1Ā smallĀ onionĀ (chopped) 150 grams
    • 1Ā cloveĀ garlicĀ (minced) 16 grams
    • MushroomĀ (sliced) 122 grams
    • 3Ā cupsĀ spinachĀ (chopped) 108 grams
    • sea salt according to taste
    • 1Ā dashĀ ground black pepperaccording to taste

    Direction

    Heat the oil in a large pot over medium heat. Add the bacon and onion and cook until the Ā onion is soft, about 5 minutes.

    Add the garlic and cook another minute. Add the mushrooms and cook until the mushrooms are soft.

    Add the spinach and oil, then cover and cook another 4-5 minutes, stirring occasionally, until the spinach is wilted. Season to taste, then serve.

    LUNCH

    MaPLE BALSAMIC BRAISED CHUCK ROAST

    • chuck roast 59 grams
    • 1 cupĀ beef stock35 grams
    • ā…“ cup maple syrup (optional) 113 grams
    • ā…“ cup balsamicĀ vinegar 100 grams
    • ā…“ cupĀ coconut aminos 103
    • 3Ā garlicĀ cloves, minced 7 grams
    • 1 onion, minced 110 grams
    • 1 table spoon vegetable fat 0.2 grams
    • Sea salt according to taste
    • freshly ground black pepper according to taste

    Ingredients for the caramelized vegetables

    • 4 carrots, sliced 61 grams
    • 2Ā sweet potatoes, peeled, and diced 10 grams
    • 3 parsnips, peeled, and sliced 480 grams
    • 1 red onion, quartered 125 grams
    • 2 garlic cloves, minced 7 grams
    • 3/4olive oil 9.98 grams
    • 2 tbsp. maple syrup or rawĀ honey(optional)
    • Fresh thyme sprig
    • Sea salt according to your taste
    • freshly ground black pepper according to your taste

    Direction

    Preheat your oven to 350 F.

    In a bowl, combine the beef stock, maple syrup, balsamic vinegar, coconut aminos, garlic, and minced onion.

    Season the meat with sea salt and freshly ground black pepper.

    Melt some cooking fat in a Dutch oven placed over a medium high heat.

    Brown the meat on all side for 2 to 3 minutes per side, and pour the sauce on top.

    Place in the oven and cook for 2 hours and 30 minutes.

    In a bowl, combine all the ingredients for the vegetables and season to taste.

    Spread the vegetables out over a baking sheet, top with a sprig of fresh thyme, and cook in the oven for 30 to 40 minutes.

    Serve the meat with the caramelized vegetables.

    SNACK

    One medium apple 100 grams

    Breakfast

    Egg & Vegetable Muffin

    Ingredients

    • 4 eggs, beaten 57 grams
    • 2 bell peppers, chopped 164 grams
    • 1 onion, chopped 150 grams
    • 8 to 10 fresh mushrooms, sliced 7 grams
    • 2 cups baby spinach, roughly chopped1 grams
    • 2 garlic cloves, minced 10 grams
    • 1 table spoon vegetable oil 13.63 grams
      • Sea salt to taste
      • Freshly ground black pepper; to taste

    Direction

    Preheat your oven to 350 F.

    Melt some cooking fat in skillet placed over a medium-high heat. Cook the onion, bell peppers, and garlic until soft and fragrant, about 5 minutes.

    Add the mushrooms and spinach and cook for another 2 to 3 minutes. Season everything to taste.

    Whisk the eggs together in a big bowl, and add the bell pepper & spinach mixture.

    Grease a muffin tin and pour the mixture evenly into the muffin cups.

    Place in the oven and bake for 20 to 25 minutes.

    Lunch

    Salad

    Ingredients

    • Canned salmon 213 grams
    • Mustard vinaigrette

    Direction

    Salad with canned salmon, mustard vinaigrette, add on approximately 100 grams.

    Snack

    Handful of olives 180 grams

    DINNER

    Garlic Roasted Cod

    Ingredients

    • Cod fillets, skinless (90 grams)
      • ¼ cupĀ ghee, softened (57 grams)
      • 1 tbsp. chopped flat-leaf parsley (5 grams)
      • 2 garlic cloves, peeled and minced (8 grams)
      • 1 shallot, minced (160 grams)
      • 1 tsp. Dijon mustard (5.26 grams)
      • 3 tbsp. prosciutto, minced
      • 2 tbsp. freshly squeezed lemon juice (14.4 grams)
      • 2 tbsp. Vegetabke oil (2 grams)
      • Lemon wedges, for garnishing as a like
      • Sea salt as your taste
      • freshly ground black pepper as your taste

     

    Direction

    Preheat your oven to 425 F.

    In a bowl, combine the ghee, parsley, garlic, shallot, Dijon mustard,Ā  prosciutto, lemon juice, and season with salt and pepper to taste.

    Season the cod fillets to taste.

    Heat the cooking fat in a ovenproof skillet placed over a medium-high heat.

    Cook the fillets for 3 to 4 minutes per side.

    Spread the ghee mixture equally over each fillet. Transfer to the oven and bake for 5 to 10 minutes, or until the fish is cooked through.

    Serve with lemon wedges

    Breakfast

    Ham & Butternut Squash Hash

    Ingredients

    • ¾ cup butternut squash, peeled and cubed 340 grams
    • 2 cups pre-cooked ham, cubed
    • 1 leek,sliced 90 grams
    • 1 green apple, peeled and cubed 10 grams
    • 1 onion, sliced 110 grams
    • 2 garlic cloves, minced45 grams
    • Paprika 2.30 grams
      • 1 tsp. ground cinnamon64 grams
      • 1 tsp Vegetable oil 13.63 grams
      • Sea salt to taste
      • freshly ground black pepper;to taste

    Directions

    Melt some cooking fat in a skillet over medium-high heat.

    Cook the onion and garlic for 2 to 3 minutes.

    Add the butternut squash and sliced leek, and cook until soft and tender (5 to 7 minutes).

    Add the ham and apple and cook until warm.

    Season with ground cinnamon, paprika, salt, and pepper.

    Cook another 2 minutes, and serve warm.

    Lunch

    Salad

    • Leafy salad 30 grams
    • Almond slivers 5 grams
    • Balsamic vinaigrette.17 grams

    Direction

    A big leafy salad with almond slivers and balsamic vinaigrette.

    Snack

    1 medium apple 100 grams

    Dinner

    Chicken Pad Sew Ew

    Ingredients

    • Boneless and skinless chicken breast, sliced; 500 grams
    • 3 cups broccoli; 561 grams
    • 10 carrots, sliced very thin (almost as thin as the shavings you would get from peeling them); 180 grams
    • 3 green onions, thinly sliced;9 grams
    • 3 garlic cloves, peeled and minced; 9 grams
    • 1 thumb size knob of fresh ginger, peeled and minced;
    • 7 grams
    • 1 cup coconut aminos
    • 2 tbsp honey 5 grams
    • 2 eggs, beaten;
    • 1 tablespoon vegetable oil 14 g
    • Sea salt to taste
    • Freshly ground black pepper;to taste

    Direction

    Melt some cooking fat in a skillet placed over a medium-high heat.

    Add the garlic and ginger to the skillet and sautƩ for 2 to 3 minutes.

    Add the chicken and sautƩ for another 5 minutes.

    Add the broccoli, coconut aminos, and honey, and cook until broccoli has softened a bit.

    Add the carrot and green onions, and cook for another 5 minutes.

    Push the vegetable-chicken mixture to the perimeter of the skillet, making an empty space in the middle. Scramble the eggs in the empty space.

    Mix everything together and serve.

    Breakfast

    Ā Salmon Omelet

    Ingredients

    • 2 eggs 57 grams
    • 2 slices smoked salmon 200 grams
    • 2 tbsp. coconut milk85 grams
    • Fresh chives, finely chopped 12 grams
    • 1 table spoon cooking fat 5 grams
    • Sea salt to taste
    • freshly ground black pepper to taste

    Direction:

    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 sprinkledĀ on top.

    Lunch

    Mustard Chicken

    Ingredients:

    • Roast chicken (cold or hot) 120 grams
    • Lettuce 55 gram
    • 2 table spoon mustard 58 grams
    • 1 table spoon mayonnaise, 4 grams or your favorite other condiments

    Direction

    Roast chicken (cold or hot) inside lettuce wraps with mustard, mayonnaise, or your favorite other condiments.

    Snack

    • Ham 1 gram
    • Half cup pineapple 5
    • Make skewers

    Dinner

    Beef & Tomato Paste

    Ingredients:

    • 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 1 grams
    • 1 tbsp. dried oregano 04 grams
    • 1 tsp. dried mint522 grams
    • Sea salt to taste
    • freshly ground black pepper to taste

    Direction

    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.

    Breakfast

    Italian Sausage & Eggs

    Ingredients:

    • Eggs (57 grams)
      • Italian sausage (83 grams)
      • sweet potatoes(100 grams)
      • medium onion(110 grams)
      • bell pepper(164 grams)
      • garlic cloves( 9 grams)
      • ā…“ cup almond or coconut milk
      • Sea salt
      • freshly ground black pepper according to taste
      • Cooking fat 1 tea spoon 5 grams

    Direction:

    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.

    Lunch

    PortableĀ  Salad

    Ā Ingredients:

    • a can of tuna 185 grams
    • 1 avocado 150 grams
    • salad greens, 100 grams
    • oil,67grams
    • few drops vinegar

    Direction:

    Grab a can of tuna and an avocado with some salad greens, oil, and vinegar, and mix it all up.

    Snack

    1 apple (100 grams)

    Dinner

    Butterflied Roasted Chicken

    Ingredients:

    • 1 half chicken 285 grams
    • 3 tbsp. meltedĀ 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
    • Sea salt to taste
    • Freshly ground black pepper to taste

    Direction:

    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 homemadeĀ 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.

    Breakfast

    Spinach Egg

    Ingredients:

    • 2eggs (100 grams)
    • 5 cup Spinach (105 grams)
    • 1 tsp oil (260 grams)
    • Roasted salmon (103 grams)

    Directions:

    Line a skillet with 1 tsp oilĀ  to keep the 2 eggsĀ  from sticking as you scramble them.

    Pair the eggs with 3.5 cups spinach  sautéed with 1 tsp oil

    pair with roasted salmon.

    Snack

    Ingredients:

    • 1 cup raw carrots ( 128 grams)
    • 1 tsp tahini(15 grams)
    • 1/2 tsp flex seeds(1.55 grams)

    Direction:

    Slice up 1 cup raw carrots , stir into 1 tsp tahini and finish off the veggie mix with 1/2 tsp flaxseeds.

    Lunch

    Grill Chicken & Vegetables

    Ingredients:

    • Chicken breast (28.35 gram)
    • 1 Cup cauliflower (64 grams)
    • 1 Cup Brussels sprouts (100 grams)

    Direction:

    Grill chicken

    serve with 1 cup cauliflowerĀ  and 1 cup Brussels sprouts.

    Dinner

    Broccoli Florets

    Ingredients:

    • 4 piece grass-fed tenderloin (114 grams)
    • 1 tsp oilĀ  (4.67 grams)
    • 1 cup broccoli florets (71 grams)
    • 1 medium apple (100 grams)
    • 2 tsp peanut butterĀ  (10 grams)

    Direction:Ā 

    Cook upĀ  grass-fed tenderloin with 1 tsp oil

    pair with 1 cup broccoli florets sautƩed in 1 tsp oil .

    Then close out the day with 1 medium apple and 2 tsp peanut butterĀ  for a crunchy caveman sweet.

    Breakfast

    Spinach Egg

    Ingredients:

    • 2eggs (100 grams)
    • 5 cup Spinach (105 grams)
    • 1 tsp oil (260 grams)
    • Roasted salmon (103 grams)

    Directions:

    Line a skillet with 1 tsp oilĀ  to keep the 2 eggsĀ  from sticking as you scramble them.

    Pair the eggs with 3.5 cups spinach  sautéed with 1 tsp oil

    pair with roasted salmon.

    Snack

    Ingredients:

    • 1 cup raw carrots ( 128 grams)
    • 1 tsp tahini(15 grams)
    • 1/2 tsp flex seeds(1.55 grams)

    Direction:

    Slice up 1 cup raw carrots , stir into 1 tsp tahini and finish off the veggie mix with 1/2 tsp flaxseeds.

    Lunch

    Chicken Grilled Ā 

    Ingredients:

    • Chicken breast (28.35 gram)
    • 1 Cup cauliflower (64 grams)
    • 1 Cup Brussels sprouts (100 grams)

    Direction:

    Grill chicken

    serve with 1 cup cauliflowerĀ  and 1 cup Brussels sprouts.

    Dinner

    Grass Fed Tenderloin

    Ingredients:

    • 4 piece grass-fed tenderloin (114 grams)
    • 1 tsp oilĀ  (4.67 grams)
    • 1 cup broccoli florets (71 grams)
    • 1 medium apple (100 grams)
    • 2 tsp peanut butterĀ  (10 grams)

    Direction:

    Cook upĀ  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.

    Breakfast

    Pancakes

    Ingredients

    • 4Ā eggs 50g
    • cottage cheese 197 g
    • 1 tbspĀ ground psyllium husk powder 9 grams
    • butter or coconut oil 4g
    • Toppings
    • fresh raspberries or fresh blueberries or fresh strawberries
    • 1 cupĀ heavy whipping cream 240g

     

    Direction

    Add eggs, cottage cheese and psyllium husk to a medium size bowl and mix together. Let sit for 5-10 minutes to thicken up a bit.

    Heat up butter or oil in a non-stick skillet. Fry the pancakes on medium-low heat for 3–4 minutes on each side. Don’t make them too big or they will be hard to flip.

    Add cream to a separate bowl and whip until soft peaks form.

    Serve the pancakes with the whipped cream andĀ berriesĀ of your choice.

     

    Lunch

    Roast

    Ā 

    Ingredients

    • Deli roast beef 57g
    • cheddar cheese 147g
    • 1Ā avocado 150g
    • 6Ā radishes 59 g
    • 1Ā scallion 100g
    • ½ cupĀ mayonnaise 115grams
    • 1 tbspĀ Dijon mustard 79 grams
    • Lettuce 17g
    • 2 tbspĀ olive oil 6grams
    • salt and pepper

    Direction

    Place roast beef, cheese, avocado and radishes on a plate.

    Add sliced onion, mustard and a hearty dollop of mayonnaise.

    Serve with lettuce and olive oil.

    Dinner

    Vegetable Chicken

    Ingredients

     

     

    • 1 lb. boneless and skinless chicken breast, sliced; 500 grams
      • 3 cups broccoli; 561 grams
      • 10 carrots, sliced very thin (almost as thin as the shavings you would get from peeling them); 180 grams
      • 3 green onions, thinly sliced;9 grams
      • 3 garlic cloves, peeled and minced; 9 grams
      • 1 thumb size knob of fresh ginger, peeled and minced;
      • 7 grams
      • 1 cup coconut aminos
      • 2 tbsp honey 5 grams
      • 2 eggs, beaten;
      • 1 tablespoon vegetable oil 14 g
      • Sea salt to taste
    • Freshly ground black pepper;to taste

    Direction

    Melt some cooking fat in a skillet placed over a medium-high heat.

    Add the garlic and ginger to the skillet and sautƩ for 2 to 3 minutes.

    Add the chicken and sautƩ for another 5 minutes.

    Add the broccoli, coconut aminos, and honey, and cook until broccoli has softened a bit.

    Add the carrot and green onions, and cook for another 5 minutes.

    Push the vegetable-chicken mixture to the perimeter of the skillet, making an empty space in the middle. Scramble the eggs in the empty space.

    Mix everything together and serve.

    Breakfast

    Keto Granola

    Ingredients

    • Full-fat yogurt4 g
    • Keto granola

    Direction

    Full-fat yogurt topped with Keto granola.

    Lunch

    Steak bowl

    Ingredients

    • Cauliflower rice 107g
    • Cheese 225g
    • Herbs
    • Avocado 150g
    • Home made Salsa 453g

    Direction

    Steak bowl with cauliflower rice, cheese, herbs, avocado and salsa.

    Dinner

    Grass fed tenderloin

    Ingredients:

    • 4 piece grass-fed tenderloin (114 grams)
    • 1 tsp oilĀ  (4.67 grams)
    • 1 cup broccoli florets (71 grams)
    • 1 medium apple (100 grams)
    • 2 tsp peanut butterĀ  (10 grams)

    Direction:

    Cook upĀ  grass-fed tenderloin with 1 tsp oil

    pair with 1 cup broccoli florets sautƩed in 1 tsp oil .

    Then close out the day with 1 medium apple and 2 tsp peanut butterĀ  for a crunchy caveman sweet.

    Breakfast

    Greens & Egg

    Ingredients

    • Two eggs fried 100 grams
    • Butter 2g
    • sauteed greens.

    Direction:

    1. Two eggs fried in pastured butter served with sauteed greens.

    Lunch

    Burgers

    Ingredients

    • Grass-fedburger
    • Cheese 100g
    • Mushrooms 80g
    • Avocado 150 gram
    • Bed of greens

    Direction

    1. A bunlessĀ grass-fedburger topped with cheese, mushrooms and avocado atop a bed of greens.

    Snack

    1. One apple 80 grams

    Dinner:

    Pork Chops

    Ingredients

    • Pork chops 20g
    • Green beans 30g
    • Coconut oil 3g

    Direction

    1. Pork chops with green beans sauteed in coconut oil.

    Ā 

    Breakfast

    • Half cup milk
    • Half cup water
    • Make a tea one cup
    • And add little bit of sugar as your taste

    Lunch

    Grilled Chicken

    Ingredients

    • chicken breast (28.35 gram)
    • 1 cup cauliflower (64 grams)
    • 1 cup Brussels sprouts (100 grams)

    Direction

    Grill chicken, and serve with 1 cup cauliflowerĀ  and 1 cup Brussels sprout

    Dinner

    Bacon & Vegetable

    Ingredients

    • Cabbage 1106 grams
    • Onions 275 grams
    • Bacon1 grams

    Direction

    Cabbage and onions fried up with bacon.

    Breakfast

    Omelet with Peppers

    Ingredients

    • 1 Tablespoon
    • Coconut oil
    • 3 Eggs Organic
    • 1 Cup Peppers, chopped sweet, green, raw
    • 1 Cup Peppers, chopped, sweet, red, raw

    Direction

    Mix vegetables with eggs

    Snack

    1 cup green tea

    Lunch

    Orange Mango Smoothie with Chia

    Ingredients

    • Orange juice 1 cup 249 grams
    • Chia seeds 1 tbsp. 12 grams
    • Mangos 1 cup, sliced 165 grams

    Directions

    Squeeze fresh orange juice. Add chia seeds, stir and leave for 20 minutes. Place in a blender.

    Add mango and blend until smooth

    Dinner

    Turkey Meatballs with Spaghetti Squash

    Ingredients

    • 1/2 Cup Zucchini, mashed, baked 100
    • 1 Cup Squash, spaghetti, baked, no salt 155 grams
    • 1/2 Cup Tomato sauce, no salt added 112 grams
    • 4 Each Turkey meatballs

    Direction

    Mix all zucchini and spaghetti with turkey balls and pour tomato ketchup

    Day 6

    Breakfast

    Keto Granolas

    Ingredients

    • Full-fat yogurt4 g
    • Keto granola.

    Direction

    Full-fat yogurt topped with Keto granola.

    Lunch

    Steak Bowl

    Ingredients

    Steak bowl

    • Cauliflower rice 107g
    • Cheese 225g
    • Herbs
    • Avocado 150g
    • Home made Salsa 453g
    • Direction
    • Steak bowl with cauliflower rice, cheese, herbs, avocado and salsa.

    Dinner

    Grass Fed Tenderloin

    Ingredients:

    • 4 piece grass-fed tenderloin (114 grams)
    • 1 tsp oilĀ  (4.67 grams)
    • 1 cup broccoli florets (71 grams)
    • 1 medium apple (100 grams)
    • 2 tsp peanut butterĀ  (10 grams)

    Direction:

    Cook upĀ  grass-fed tenderloin with 1 tsp oil

    pair with 1 cup broccoli florets sautƩed in 1 tsp oil .

    Then close out the day with 1 medium apple and 2 tsp peanut butterĀ  for a crunchy caveman sweet.

    Breakfast

    Bacon & Spinach

    Ingredients

    • 1Ā tablespoonĀ coconut oil7 grams 1Ā poundĀ baconĀ (chopped) 225 grams
      • 1Ā smallĀ onionĀ (chopped) 150 grams
      • 1Ā cloveĀ garlicĀ (minced) 16 grams
      • mushroomĀ (sliced) 122 grams
      • 3Ā cupsĀ spinachĀ (chopped) 108 grams
      • sea salt according to taste
      • 1Ā dashĀ ground black pepperaccording to taste

    Direction

    Heat the oil in a large pot over medium heat. Add Ā Ā Ā Ā Ā Ā Ā Ā Ā Ā Ā Ā Ā Ā Ā Ā Ā Ā Ā Ā Ā Ā Ā Ā Ā Ā Ā Ā Ā Ā Ā Ā Ā Ā Ā Ā Ā the bacon and onion and cook until the Ā onion is soft, about 5 minutes.

    Add the garlic and cook another minute. Add the mushrooms and cook until the mushrooms are soft.

    Add the spinach and oil, then cover and cook another 4-5 minutes, stirring occasionally, until the spinach is wilted. Season to taste, then serve.

    Lunch

    Meat Balls

    Ingredients

    • 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;1 grams
    • 1 tbsp. dried oregano;04 grams
    • 1 tsp. dried mint 522Ā gram
    • Sea salt to taste
    • freshly ground black pepper to taste

    Direction

    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.

    Dinner

    Grass Fed Tenderloin

    Ingredients:

    • 4 piece grass-fed tenderloin (114 grams)
    • 1 tsp oilĀ  (4.67 grams)
    • 1 cup broccoli florets (71 grams)
    • 1 medium apple (100 grams)
    • 2 tsp peanut butterĀ  (10 grams)

    Direction:

    Cook upĀ  grass-fed tenderloin with 1 tsp oil

    pair with 1 cup broccoli florets sautƩed in 1 tsp oil .

    Then close out the day with 1 medium apple and 2 tsp peanut butterĀ  for a crunchy caveman sweet.

    Day 1

    Breakfast

    Omelet with greens

    Ingredients

    • Two eggs fried 100 grams
    • Butter 2g
    • sauteed greens.

    Direction:

    Two eggs fried in pastured butter served with sauteed greens.

    Lunch

    Burger

    Ingredients

    • Grass-fedburger
    • Cheese 100g
    • Mushrooms 80g
    • Avocado 150 gram
    • Bed of greens

    Direction

    A bunlessĀ grass-fedĀ burger topped with cheese, mushrooms and avocado atop a bed of greens.

    Snack

    One apple 80 grams

    Dinner:

    Pork Chops

    Ingredients

    • Pork chops 20g
    • Green beans 30g
    • Coconut oil 3g

    Direction

    Pork chops with green beans sauteed in coconut oil.

    Day2

    Breakfast

    Mushroom Omelet

    IngredientsĀ 

    • Mushroom 80g
    • Eggs 100g
    • Onion 30g
    • Little bit of oil

    Direction

    Mushroom omelet.

    Lunch

    Grilled Chicken & Cauliflower

    Ingredients:

    • Chicken breast (28.35 gram)
    • 1 Cup cauliflower (64 grams)
    • 1 Cup Brussels sprouts (100 grams)

    Direction:

    Grill chicken serve with 1 cup cauliflowerĀ  and 1 cup Brussels sprouts.

    Snack

    Ingredients:

    • 1 cup raw carrots ( 128 grams)
    • 1 tsp tahini(15 grams)
    • 1/2 tsp flex seeds(1.55 grams)

    Direction:

    Slice up 1 cup raw carrots , stir into 1 tsp tahini and finish off the veggie mix with 1/2 tsp flaxseeds.

    Dinner

    Ingredients:

    Broccoli & Grass-fed Tenderloin

    Ingredients

    • 4 piece grass-fed tenderloin (114 grams)
    • 1 tsp oilĀ  (4.67 grams)
    • 1 cup broccoli florets (71 grams)
    • 1 medium apple (100 grams)
    • 2 tsp peanut butterĀ  (10 grams)

    Direction:

    Cook upĀ  grass-fed tenderloin with 1 tsp oil

    pair with 1 cup broccoli florets sautƩed in 1 tsp oil .

    Then close out the day with 1 medium apple and 2 tsp peanut butterĀ  for a crunchy caveman sweet.

    Breakfast

    CHERRY TOMATO AND BASIL QUICHE

    Ingredients

    2 eggs; 57 grams

    1 garlic clove, minced; 15 grams

    1 bunch fresh basil, minced; 20.1Ā grams

    ½ cup cherry tomatoes, halved 149.00 g,

    ¼ cup almond cheese; (optional)

    Sea salt and freshly ground black pepper

    Direction

    Preheat your oven to 350 F.

    In a bowl, beat the eggs, almond cheese, fresh basil until well combined. Season with salt and pepper to taste.

    Pour the liquid in a small baking dish.

    Place the cherry tomatoes, cut side up, in the egg mixture.

    Bake in preheated oven for 20 min.

    Serve with extra basil.

    Lunch

    • 2 Hard-boiled eggs. 110 grams

    Snack

    Half an avocado sprinkled with sea salt and balsamic vinegar

    Dinner

    Beef Balls

    Ingredients

    • 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;1 grams
    • 1 tbsp. dried oregano;04 grams
    • 1 tsp. dried mint 522Ā gram
    • Sea salt to taste
    • freshly ground black pepper to taste

    Direction

    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.

    Breakfast

    • Half cup milk
    • Half cup water
    • Make a tea one cup
    • And add little bit of sugar as your taste

    Lunch

    Grilled Chicken

    Ingredients

    • chicken breast (28.35 gram)
    • 1 cup cauliflower (64 grams)
    • 1 cup Brussels sprouts (100 grams)

    Direction

    Grill chicken, and serve with 1 cup cauliflowerĀ  and 1 cup Brussels sprout

    Dinner

    Vegetables Bacon

    Ingredients

    • Cabbage 1106 grams
    • Onions 275 grams
    • Bacon1 grams

    Direction

    Cabbage and onions fried up with bacon.

    Breakfast

    • Hard boiled eggs

    Snack

    • 1 apple

    Lunch

    • Only chicken stir fry (spices as a like) 250 grams chicken

    Dinner

    Broccoli Florets & Ā Ā  Grass fed Tenderloin

    Ingredients

    • 4 piece grass-fed tenderloin (114 grams)
    • 1 tsp oilĀ  (4.67 grams)
    • 1 cup broccoli florets (71 grams)
    • 1 medium apple (100 grams)
    • 2 tsp peanut butterĀ  (10 grams)

    Direction

    Cook up  grass-fed tenderloin with 1 tsp oil  and 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.

    Day 5

    Breakfast

    • 2 hardboiled eggs white with pinch of salt and black pepper

    Snack

    10 strawberries 70 grams

    Lunch

    250 gram chicken with 20 grams cheese

    Dinner

    Roast

    Ingredients

    • Chuck roast 59 grams
    • 1 cupĀ beef stock35 grams
    • ā…“ cup maple syrup (optional) 113 grams
    • ā…“ cup balsamicĀ vinegar 100 grams
    • ā…“ cupĀ coconut aminos 103
    • 3Ā garlicĀ cloves, minced 7 grams
    • 1 onion, minced 110 grams
    • 1 table spoon vegetable fat 0.2 grams
    • Sea salt according to taste
    • freshly ground black pepper according to taste

    Ingredients for the caramelized vegetables

    • 4 carrots, sliced 61 grams
    • 2Ā sweet potatoes, peeled, and diced 10 grams
    • 3 parsnips, peeled, and sliced 480 grams
    • 1 red onion, quartered 125 grams
    • 2 garlic cloves, minced 7 grams
    • 3/4olive oil 9.98 grams
    • 2 tbsp. maple syrup or rawĀ honey(optional)
    • Fresh thyme sprig
    • Sea salt according to your taste
    • freshly ground black pepper according to your taste

    Direction

    Preheat your oven to 350 F.

    In a bowl, combine the beef stock, maple syrup, balsamic vinegar, coconut aminos, garlic, and minced onion.

    Season the meat with sea salt and freshly ground black pepper.

    Melt some cooking fat in a Dutch oven placed over a medium high heat.

    Brown the meat on all side for 2 to 3 minutes per side, and pour the sauce on top.

    Place in the oven and cook for 2 hours and 30 minutes.

    In a bowl, combine all the ingredients for the vegetables and season to taste.

    Spread the vegetables out over a baking sheet, top with a sprig of fresh thyme, and cook in the oven for 30 to 40 minutes.

    Serve the meat with the caramelized vegetables.

    Breakfast

    Breakfast stuffed peppers

    • 1 bell peppers, sliced in half, core and seeds removed 164 grams
    • bell pepper,328
    • 1 cup mushrooms, sliced 75 grams
    • 1 onion, diced 170 grams
    • 3 cups baby spinach 180 grams
    • 1 tomato, diced 200 grams
    • ½ tsp. garlic powder28 grams
    • Bacon, ham, and/or sausages, pre-cooked (optional)
    • 1 tbsp.Ā cooking fat 5 grams
    • Sea salt and freshly ground black pepper

    Direction

    Preheat your oven to 375 F.

    Melt some cooking fat in a skillet placed over a medium-heat.

    SautƩ the onion until soft, about 4 minutes, then add the mushrooms and tomatoes and cook about 2 minutes.

    Add the spinach and cook until witted, about 1 or 2 minutes.

    Season to taste with salt, pepper, and garlic powder.

    Divide the vegetable mixture equally among the bell pepper halves

    Top off each bell pepper half with some of the beaten eggs, and add the meat of your choice, if using.

    Place the stuffed peppers in the oven, on a baking sheet, and bake for 40 minutes.

    Lunch

    Beef Jerky

    • Homemade beef jerky

    Snack

    • Any fruit you like

    Dinner

    Fried Bacon

    Ingredients

    • Cabbage 1106 grams
    • onions 275 grams
    • bacon1 grams

    Direction

    Cabbage and onions fried up with bacon.

    Breakfast

    Eggs & Smoked Salmon

    Ingredients

    • 2 eggs; 57 grams
    • 2 slices smoked salmon,200 grams
    • 2 tbsp. coconut milk;85 grams
    • Fresh chives, finely chopped;12 grams
    • 1 table spoon Cooking fat; 5 grams
      • Sea salt to taste
      • freshly ground black pepper to taste

    Direction

    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 sprinkledĀ on top.

     

     

    Lunch

    Salad

    Ingredients

    • Can of tuna 185 grams
    • 1 avocado 150 grams
    • Salad greens, 100 grams
    • Oil 67Ā grams
    • Few drops vinegar

    Direction

    Grab a can of tuna and an avocado with some salad greens, oil, and vinegar, and mix it all up.

    Snack

    7 strawberries 147 grams

    Dinner

    Beef & Winter Vegetable Soup

    Ingredients

    • 2 lbs. boneless beef chuck roast, cut into 1-inch pieces
      • onion, chopped 26 grams
      • 1 small rutabaga, cut into cubes 192 grams
      • 2 sweet potatoes, cut into cubes 200 grams
      • 2 carrots, cut into chunks 144 grams
      • 2 parsnips, cut into chunks
      • 2 cups riced cauliflower 214 grams
      • 2 cloves garlic, minced 7 grams
      • 6 cupsĀ beef stock 500 grams
      • ½ tsp. dried thyme 91 grams
      • 1 tbsp. fresh parsley, minced 62 grams
      • vegetable oil 63 grams
      • Sea salt
      • freshly ground black pepper;

    Direction

    Melt some cooking fat in a large saucepan placed over a medium-high heat.

    Brown the beef on each side, and set aside.

    Add the onion and garlic and cook until fragrant, about 5 minutes.

    Add about½ of the stock to deglaze the bottom of the pan.

    Add all the vegetables to the saucepan and cook, stirring frequently, until the vegetables are soft (about 10 minutes).

    Return the beef to the saucepan, add the remaining stock, and cover.

    Let everything simmer over a medium-low heat for 40 to 45 minutes, or until the meat is cooked through.

    Adjust the seasoning, sprinkle with the fresh parsley, and serve.

    Day 1

    Breakfast

    Apple and Onion Scrambled Eggs

    Ingredients

    • 2 eggs, beaten; 57 grams
    • 1/2 red onion, chopped; 125 grams
    • 1 celery rib, chopped;7 grams
    • 1 granny smith apple, chopped; 110 grams
    • Fresh chives, minced; 7 grams
    • Cooking fat; 2 grams
    • Sea salt according to taste
    • freshly ground black pepper according to ttaste

    Direction

    Melt some cooking fat in a skillet over medium heat.

    Add red onion and celery to the skillet and cook 2 to 3 minutes, stirring constantly.

    Add the apple and continue cooking for another minute or two.

    Pour the beaten eggs over the apple mixture in the skillet. Stir slowly with a wooden spoon or a spatula until the eggs are slightly underdone.

    Remove from heat, season to taste with salt and pepper, and rest 1 to 2 minutes in the skillet.

    Serve topped with fresh chives.

    Lunch

    Ingredients

    • chicken breast (28.35 gram)
    • 1 cup cauliflower (64 grams)
    • 1 cup Brussels sprouts (100 grams)

    Direction

    Grill chicken, and serve with 1 cup cauliflowerĀ  and 1 cup Brussels sprouts

    Dinner

    Simple Sausage Casserole

    Ingredients

    • 4 to 6 sausages 15 grams
    • 1 pint grape tomatoes 280 grams
    • Sweet potatoes 133 grams
    • 2 large bell peppers, chopped 200 grams
    • 1 large red onion, chopped 150 grams
    • 2 garlic cloves, minced 7 grams
    • A few sprigs of fresh thyme
    • Sea salt according to taste
    • Freshly ground black pepper according to taste

    Direction

    Preheat your oven to 400°F.

    Combine the grape tomatoes, sweet potatoes, bell peppers, red onion, and minced garlic in a large baking dish.

    Brown the sausages on all sides in a skillet placed over high heat, about 1 to 2 minutes per side.

    Place the sausages on top of the vegetables, toss in the thyme, and season everything to taste.

    Place in the oven and bake for 40 to 45 minutes.

    Breakfast

    Tortilla Wrap

    Ingredients

    • 2 (10 inch) whole wheat or gluten free tortillas
    • ½ cup chopped romaine hearts
    • 1 roma tomato, sliced
    • 1/4 cup roasted fresh corn (or can used canned)
    • ½ avocado, sliced
    • 2 tablespoons chopped green onions
    • 1 can Genova Seafood Albacore Tuna, drained
    • ¼ cup nonfat plain greek yogurt
    • ½ teaspoon garlic powder
    • 1/8 teaspoon onion powder
    • 1/2 teaspoon fresh lemon juice (or can sub apple cider vinegar)
    • 1/4 teaspoon dried dill
    • ¼ teaspoon salt
    • ¼-½ teaspoon chipotle chili powder (depending how spicy you like it)
    • 1 tablespoon water to thin dressing

    Direction

    Lay out two tortillas on a large cutting board.

    Divide the lettuce, tomato, corn, avocado slices, green onion and tuna between each tortilla.

    To make the dressing, combine the greek yogurt, garlic powder, onion powder, lemon juice, dill, salt, and chili powder. Mix well. Add in water to thin dressing.

    Drizzle each wrap with 1 tablespoon of the dressing, reserving the rest for dipping.

    Roll up each tortilla, tucking in the ends as you go.

    Enjoy immediately with the extra chipotle ranch, or wrap in plastic wrap and keep in fridge for up to 3 days (for optimal freshness).

    Lunch

    Tuna Salad

    Ingredients

    • 1 can Genova Tuna in Olive Oil
    • 2 tablespoons white balsamic vinegar
    • Sea salt and freshly ground black pepper to taste
    • 3 cups baby arugula
    • 1 package sliced prosciutto
    • 1 cup Sicilian olives, drained
    • 1 can artichoke hearts, drained
    • 1/2 cup roasted red bell peppers, thickly sliced
    • 8 fresh mozzarella cheese, sliced

    Direction

    Drain tuna and place oil in a small bowl. Add vinegar and whisk until creamy. Season with salt and pepper. Set aside.

    Place arugula on a serving platter. Arrange tuna, prosciutto, olives, artichoke hearts, red bell peppers and mozzarella cheese on top of the arugula. Drizzle with a little oil mixture.

    Serve with flatbread, crackers or breadsticks

    Dinner

    Tuna & Fruits

    Ingredients

    • 5 cans Genova Tuna in Olive Oil
    • 2 mangos, peeled, pitted and finely diced
    • 1/4 cup mint, chopped
    • 1/4 cup walnuts, chopped
    • 1/4 cup unsweetened coconut flakes, chopped
    • 1 lime, cut into wedges
    • 8 limestone lettuce leaves

    Direction

     

    1. Place tuna, mango, mint, walnuts and coconut flakes in a medium bowl, tossing lightly to combine.
    2. Spoon mixture onto lettuce leaves. Squeeze lime over top. Roll up and serve immediately.

    Breakfast

    • 2 cans of Genova Albacore Tuna in Olive Oil, drained
    • ciabatta or baguette, cut into 1-inch cubes (about 3 cups)
    • 6 Tablespoons extra virgin olive oil, divided
    • ¼ teaspoon kosher salt, plus more to taste
    • 6 mini cucumbers, thinly sliced
    • 10 s grape tomatoes, halved
    • ½ cup thinly sliced red onion
    • 2 garlic cloves, grated to a paste or finely minced
    • 2 Tablespoons red wine vinegar, plus more to taste
    • 1 Tablespoon chopped fresh oregano
    • ½ teaspoon chili pepper flakes (optional)
    • 1 teaspoon Dijon mustard
    • 2 Tablespoons capers, plus 1 teaspoon of liquid from the jar
    • Cracked black pepper, to taste
    • ¼ cup basil leaves, roughly chopped
    • ¼ cup flat-leaf parsley leaves, roughly chopped

    Direction

    Preheat the oven to 425Āŗ F.

    Place the cubes of bread into a large bowl and drizzle with about 2 Tablespoons of extra virgin olive oil. Add a pinch of salt and a few cracks of black pepper, then toss to coat. Transfer the bread to a rimmed baking sheet, spreading the cubes out evenly, and bake for about 10 minutes or until the bread is golden and crisp.

    Remove the bread from the oven and let it cool.

    While the bread is baking, place the drained Genova Albacore Tuna, cucumbers, tomatoes and onion into a large mixing bowl. Set aside.

    In a small bowl, combine the garlic paste, red wine vinegar, fresh oregano, salt, chili flakes, Dijon mustard, capers and caper brine. Whisk well with a fork and slowly drizzle in the remaining extra virgin olive oil, whisking until well blended.

    Once the bread has cooled, add it to the tuna, cucumber, tomato and onion mixture, then drizzle with the dressing, gently tossing it to coat everything evenly.

    Let the salad sit for at least 30 minutes, and up to 4 hours, before serving. Prior to serving, toss the salad with a little extra olive oil, red wine vinegar, and salt if necessary. Garnish with the fresh basil and parsley.

    Lunch

    Genova Yellow fin Tuna

    Ingredients

    • Olive Oil in Easy-Open Cann
    • 1 red bell pepper, small dice
    • 1 bunch scallions, thinly sliced
    • 4 tablespoons fresh chives, chopped
    • 3-4 tablespoons mayonnaise
    • 1 lemon, juiced
    • ½ teaspoon red pepper flakes
    • 1 baguette, cut into 4 long slices
    • Olive oil
    • 1 clove garlic
    • Sliced fontina cheese
    • Kosher salt and freshly cracked black pepper

    Direction

    In a large bowl, combine the tuna, bell pepper, almost all of the scallions (leaving a few for garnish), chives, mayo, lemon juice and red pepper flakes and gently stir to combine.

    Turn the oven to broil.

    Arrange the sliced bread on a baking sheet and drizzle the bread with olive oil. Place under the broiler for 2 minutes until just starting to toast. Remove and rub the bread with the clove of garlic.

    Divide the tuna mixture on top of each piece of bread and top with thin slices of the cheese. Transfer back into the oven and broil for 1-2 minutes until the cheese has melted. Remove from the oven, top with additional scallions, season with salt and pepper and serve.

    Dinner

    Beef balls

    Ingredients:

    • 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 1 grams
    • 1 tbsp. dried oregano 04 grams
    • 1 tsp. dried mint522 grams
    • Sea salt to taste
    • freshly ground black pepper to taste

    Direction

    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.

    Breakfast

    Smoked Salmon

    Ingredients

    • 2 eggs; 57 grams
    • 2 slices smoked salmon,200 grams
    • 2 tbsp. coconut milk;85 grams
    • Fresh chives, finely chopped;12 grams
    • 1 table spoon Cooking fat; 5 grams
      • Sea salt to taste
      • freshly ground black pepper to taste

    Direction

    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 sprinkledĀ on top.

    Lunch

    salad

    Ingredients

    • Can of tuna 185 grams
    • 1 avocado 150 grams
    • Salad greens, 100 grams
    • Oil 67Ā grams
    • Few drops vinegar,

    Direction

    Grab a can of tuna and an avocado with some salad greens, oil, and vinegar, and mix it all up.

    Snack

    • 7 strawberries 147 grams

    Dinner

    Soup

    Ingredients

    • 2 lbs. boneless beef chuck roast, cut into 1-inch pieces
    • onion, chopped 26 grams
    • 1 small rutabaga, cut into cubes 192 grams
    • 2 sweet potatoes, cut into cubes 200 grams
    • 2 carrots, cut into chunks 144 grams
    • 2 parsnips, cut into chunks
    • 2 cups riced cauliflower 214 grams
    • 2 cloves garlic, minced 7 grams
    • 6 cupsĀ beef stock 500 grams
    • ½ tsp. dried thyme 91 grams
    • 1 tbsp. fresh parsley, minced 62 grams
    • vegetable oil 63 grams
    • Sea salt
    • freshly ground black pepper;

    Direction

    Melt some cooking fat in a large saucepan placed over a medium-high heat.

    Brown the beef on each side, and set aside.

    Add the onion and garlic and cook until fragrant, about 5 minutes.

    Add about½ of the stock to deglaze the bottom of the pan.

    Add all the vegetables to the saucepan and cook, stirring frequently, until the vegetables are soft (about 10 minutes).

    Return the beef to the saucepan, add the remaining stock, and cover.

    Let everything simmer over a medium-low heat for 40 to 45 minutes, or until the meat is cooked through.

    Adjust the seasoning, sprinkle with the fresh parsley, and serve.

    Breakfast

    Apple and Onion Scrambled Eggs

    Ingredients

    • 2 eggs, beaten; 57 grams
    • 1/2 red onion, chopped; 125 grams
    • 1 celery rib, chopped;7 grams
    • 1 granny smith apple, chopped; 110 grams
    • Fresh chives, minced; 7 grams
    • Cooking fat; 2 grams
    • Sea salt according to taste
    • freshly ground black pepper according to ttaste

    Direction

    Melt some cooking fat in a skillet over medium heat.

    Add red onion and celery to the skillet and cook 2 to 3 minutes, stirring constantly.

    Add the apple and continue cooking for another minute or two.

    Pour the beaten eggs over the apple mixture in the skillet. Stir slowly with a wooden spoon or a spatula until the eggs are slightly underdone.

    Remove from heat, season to taste with salt and pepper, and rest 1 to 2 minutes in the skillet.

    Serve topped with fresh chives.

     

    Lunch

    Grilled Chicken

    Ingredients

    • chicken breast (28.35 gram)
    • 1 cup cauliflower (64 grams)
    • 1 cup Brussels sprouts (100 grams)

    Direction

    Grill chicken, and serve with 1 cup cauliflowerĀ  and 1 cup Brussels sprouts

    Dinner

    Simple Sausage Casserole

    Ingredients

    • 4 to 6 sausages 15 grams
    • 1 pint grape tomatoes 280 grams
    • Sweet potatoes 133 grams
    • 2 large bell peppers, chopped 200 grams
    • 1 large red onion, chopped 150 grams
    • 2 garlic cloves, minced 7 grams
    • A few sprigs of fresh thyme
    • Sea salt according to taste
    • Freshly ground black pepper according to taste

    Direction

    Preheat your oven to 400°F.

    Combine the grape tomatoes, sweet potatoes, bell peppers, red onion, and minced garlic in a large baking dish.

    Brown the sausages on all sides in a skillet placed over high heat, about 1 to 2 minutes per side.

    Place the sausages on top of the vegetables, toss in the thyme, and season everything to taste.

    Place in the oven and bake for 40 to 45 minutes.

    Breakfast

    Deli Ham OmeletsĀ 

    Ingredients

    Ā 

    • 3Ā eggs
    • 1 tbspĀ heavy whipping creamĀ orĀ sour cream
    • salt and pepper
    • shredded cheese, divided
    • smoked deli ham, diced
    • yellow onion, finely chopped
    • ¼ green bell pepper, finely chopped

    Direction

    In a mixing bowl, whisk eggs and cream until fluffy. Add salt and pepper.

    Add half of the shredded cheese and mix well.

    Melt the butter in a large frying pan on medium heat.

    SautƩ the diced ham, onion and peppers for a few minutes. Add the egg mixture and fry until the omelet is almost firm. Be extra mindful not to burn the edges.

    Reduce the heat after a little while. Sprinkle the rest of the cheese on top. Fold the omelet if desired.

    Serve immediately… and enjoy!

    Lunch

    Smoked Salmon & Avocados

    Ingredients

    • Avocados 150g
    • Smoked salmon 113g
    • mayonnaise 172g
    • salt and pepper
    • 2 tbspĀ lemon juice (optional)

    Direction

    Cut avocados in half and remove the pit.

    Place a dollop of crĆØme fraiche or mayonnaise in the hollow of the avocado and add smoked salmon on top.

    Season to taste with salt and a squeeze lemon juice for extra flavor (and to keep the avocado from turning brown).

    DINNER

    Broccoli & anchovies

    Ingredients

    • Broccoli 453g
    • Garlic 16g
    • Cherry tomatoes 100g
    • olive oil 65Ā grams
    • 1 tbspĀ dried thyme 91g
    • 1½ lbsĀ ribeye steaks
    • salt and pepper
    • Anchovy butter
    • Anchovies 28g
    • butter, at room temperature
    • 1 tbspĀ lemon juice
    • salt and pepper

    Direction

    Make the anchovy butter. Finely chop the anchovy fillets and mix them with butter (at room temperature), lemon juice, salt and pepper. Set aside.

    Preheat you oven to 450°F (225°C) and make sure your meat is out of the fridge in order to get to room temperature before cooking it. Separate the garlic into cloves but don’t peel them. Cut the broccoli into florets. You can include them stem as well, just peel off any rough parts and slice it.

    Grease a large roasting pan and place all the vegetables in a single layer. Season and drizzle olive oil on top. Give it a stir to coat and then place the roasting pan in the oven for 15 minutes.

    Brush the meat with olive oil and season with salt and pepper. Fry quickly on high heat in a frying pan. At this point, you’re only looking to give the meat a nice seared surface.

    Remove the pan from the oven and make room for the meat amongst the vegetables.

    Lower the heat to 400°F (200°C) and place the pan back in the oven for afew minutes up to 10 or 15, depending on how you like your meat – rare, medium or well-done.Remove from the oven and place a dollop of anchovy butter on each piece of meat. Serve straight away.

    Breakfast

    Eggs & Smoked Salmon

    Ingredients:

    • 2 eggs 57 grams
    • 2 slices smoked salmon 200 grams
    • 2 tbsp. coconut milk85 grams
    • Fresh chives, finely chopped 12 grams
    • 1 table spoon cooking fat 5 grams
    • Sea salt to taste
    • freshly ground black pepper to taste

    Direction

    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 sprinkledĀ on top.

    Lunch

    Roast Chicken & Lettuce Wrap

    Ingredients:

    • Roast chicken (cold or hot) 120 grams
    • Lettuce 55 gram
    • 2 table spoon mustard 58 grams
    • 1 table spoon mayonnaise, 4 grams or your favorite other condiments

    Direction

    Roast chicken (cold or hot) inside lettuce wraps with mustard, mayonnaise, or your favorite other condiments.

    Snack

    Skewers

    Ingredients

    • Ham 1 gram
    • Half cup pineapple 5

    Direction

    Make skewers

    Dinner

    Ingredients:

    Parsley & Beef Balls

    Ingredients

    • 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 1 grams
    • 1 tbsp. dried oregano 04 grams
    • 1 tsp. dried mint522 grams
    • Sea salt to taste
    • freshly ground black pepper to taste

    Direction

    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.

    Breakfast

    Sour Cream and Eggs

    Ingredients

    • 6Ā eggs 68g
    • 2 tbspĀ heavy whipping creamĀ orĀ sour cream 88 Grams
    • salt and pepper
    • Shredded cheese, divided 75g
    • Butter4g
    • Smoked deli ham, diced 91g
    • Yellow onion, finely chopped 150g
    • Green bell pepper, finely chopped 164g

    Direction

    In a mixing bowl, whisk eggs and cream until fluffy. Add salt and pepper.

    Add half of the shredded cheese and mix well.

    Melt the butter in a large frying pan on medium heat.

    SautƩ the diced ham, onion and peppers for a few minutes. Add the egg mixture and fry until the omelet is almost firm. Be extra mindful not to burn the edges.

    Reduce the heat after a little while. Sprinkle the rest of the cheese on top. Fold the omelet if desired.

    Serve immediately… and enjoy!

    Lunch

    Asparagus & Cheese

    Ingredients

    • Green asparagus 90Ā grams
    • Prosciutto, in thin slices 8g
    • Goat cheese 28Ā g
    • ground black pepper
    • olive oil

    Direction

    Preheat your oven to 450°F (225°C), preferably with the broiler function on.

    Wash and trim the asparagus.

    Slice the cheese into 12 pieces, and then divide each slice in two.

    Cut the slices of prosciutto in two pieces lengthwise, and wrap each piece around one asparagus and two pieces of cheese.

    Place in a baking dish lined with parchment paper. Add pepper and drizzle with olive oil.

    Broil in the oven for about 15 minutes until golden brown.

    Dinner

    Fish Cream & Broccoli

    Ingredients

    • 2 tbspĀ olive oil6g
    • Broccoli 100g
    • Scallions 90g
    • 2 tbspĀ small capers5g
    • Butter35g
    • white fish, in serving-sized pieces 5g
    • heavy whipping cream 240g
    • 1 tbspĀ Dijon mustard 75g
    • 1 tspĀ salt
    • ¼ tspĀ ground black pepper
    • 1 tbspĀ dried parsley

    Direction

    Preheat the oven to 400°F (200°C).

    Divide the broccoli into small florets, including the stem. Peel with a sharp knife or potato peeler if the stem is rough.

    Fry broccoli in oil on medium high for 5 minutes, until golden and soft. Season with salt and pepper.

    Add scallions, finely chopped, and the capers. Fry for another 1-2 minutes and place the vegetables in a greased baking dish.

    Nestle the fish in amongst the vegetables.

    Mix parsley, whipping cream and mustard. Pour over the fish and vegetables. Top with slices of butter.

    Bake for 20 minutes or until the fish is cooked through, and flakes easily with a fork. Serve as is, or with a luscious green salad.

    Dinner

    Pork Chops

    Ingredients

    • Pork chops 20g
    • Green beans 30g
    • Coconut oil 3g

    Description:

    Pork chops with green beans sauteed in coconut oil.

    Breakfast:

    Apple and Onion Scrambled Eggs

    Ingredients

    • 2 eggs, beaten; 57 grams
    • 1/2 red onion, chopped; 125 grams
    • 1 celery rib, chopped;7 grams
    • 1 granny smith apple, chopped; 110 grams
    • Fresh chives, minced; 7 grams
    • Cooking fat; 2 grams
    • Sea salt according to taste
    • freshly ground black pepper according to taste

    Direction

    Melt some cooking fat in a skillet over medium heat.

    Add red onion and celery to the skillet and cook 2 to 3 minutes, stirring constantly.

    Add the apple and continue cooking for another minute or two.

    Pour the beaten eggs over the apple mixture in the skillet. Stir slowly with a wooden spoon or a spatula until the eggs are slightly underdone.

    Remove from heat, season to taste with salt and pepper, and rest 1 to 2 minutes in the skillet.

    Serve topped with fresh chives.

    Lunch

    Grilled Chicken

    Ingredients

    • Chicken breast (28.35 gram)
    • 1 cup cauliflower (64 grams)
    • 1 cup Brussels sprouts (100 grams)

    Direction

    Grill chicken, and serve with 1 cup cauliflowerĀ  and 1 cup Brussels sprouts

    Dinner

    Simple Sausage Casserole

    Ingredients

    • 4 to 6 sausages 15 grams
    • 1 pint grape tomatoes 280 grams
    • Sweet potatoes 133 grams
    • 2 large bell peppers, chopped 200 grams
    • 1 large red onion, chopped 150 grams
    • 2 garlic cloves, minced 7 grams
    • A few sprigs of fresh thyme
    • Sea salt according to taste
    • Freshly ground black pepper according to taste

    Direction

    Preheat your oven to 400°F.

    Combine the grape tomatoes, sweet potatoes, bell peppers, red onion, and minced garlic in a large baking dish.

    Brown the sausages on all sides in a skillet placed over high heat, about 1 to 2 minutes per side.

    Place the sausages on top of the vegetables, toss in the thyme, and season everything to taste.

    Place in the oven and bake for 40 to 45 minutes.

    Breakfast

    Spinach Egg

    Ingredients:

    • 2eggs (100 grams)
    • 5 cup Spinach (105 grams)
    • 1 tsp oil (260 grams)
    • Roasted salmon (103 grams)

    Directions:

    Line a skillet with 1 tsp oilĀ  to keep the 2 eggsĀ  from sticking as you scramble them.

    Pair the eggs with 3.5 cups spinach  sautéed with 1 tsp oil

    pair with roasted salmon.

    Snack

    Ingredients:

    • 1 cup raw carrots ( 128 grams)
    • 1 tsp tahini(15 grams)
    • 1/2 tsp flex seeds(1.55 grams)

    Direction:

    Slice up 1 cup raw carrots , stir into 1 tsp tahini and finish off the veggie mix with 1/2 tsp flaxseeds.

    Lunch

    Chicken Grilled

    Ā 

    Ingredients:

    • Chicken breast (28.35 gram)
    • 1 Cup cauliflower (64 grams)
    • 1 Cup Brussels sprouts (100 grams)

    Direction:

    Grill chicken

    serve with 1 cup cauliflowerĀ  and 1 cup Brussels sprouts.

    Dinner

    Grass Fed Tenderloin

    Ingredients:

    • 4 piece grass-fed tenderloin (114 grams)
    • 1 tsp oilĀ  (4.67 grams)
    • 1 cup broccoli florets (71 grams)
    • 1 medium apple (100 grams)
    • 2 tsp peanut butterĀ  (10 grams)

    Direction:

    Cook upĀ  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.

    Breakfast

    Spinach Bacon

    Ingredients

    • 1Ā tablespoonĀ coconut oil7 grams 1Ā poundĀ baconĀ (chopped) 225 grams
    • 1Ā smallĀ onionĀ (chopped) 150 grams
    • 1Ā cloveĀ garlicĀ (minced) 16 grams
    • mushroomĀ (sliced) 122 grams
    • 3Ā cupsĀ spinachĀ (chopped) 108 grams
    • sea salt according to taste
    • 1Ā dashĀ ground black pepperaccording to taste

    Direction

    Heat the oil in a large pot over medium heat. Add Ā Ā Ā Ā Ā Ā Ā Ā Ā Ā Ā Ā Ā Ā Ā Ā Ā Ā Ā Ā Ā Ā Ā Ā Ā Ā Ā Ā Ā Ā Ā Ā Ā Ā Ā Ā Ā the bacon and onion and cook until the Ā onion is soft, about 5 minutes.

    Add the garlic and cook another minute. Add the mushrooms and cook until the mushrooms are soft.

    Add the spinach and oil, then cover and cook another 4-5 minutes, stirring occasionally, until the spinach is wilted. Season to taste, then serve.

    Lunch

    Maple Balsamic Braised Chuck Roast

    Ingredients

    • chuck roast 59 grams
    • 1 cupĀ beef stock35 grams
    • ā…“ cup maple syrup (optional) 113 grams
    • ā…“ cup balsamicĀ vinegar 100 grams
    • ā…“ cupĀ coconut aminos 103
    • 3Ā garlicĀ cloves, minced 7 grams
    • 1 onion, minced 110 grams
    • 1 table spoon vegetable fat 0.2 grams
    • Sea salt according to taste
    • freshly ground black pepper according to taste

    Ingredients for the caramelized vegetables

    • 4 carrots, sliced 61 grams
    • 2Ā sweet potatoes, peeled, and diced 10 grams
    • 3 parsnips, peeled, and sliced 480 grams
    • 1 red onion, quartered 125 grams
    • 2 garlic cloves, minced 7 grams
    • 3/4olive oil 9.98 grams
    • 2 tbsp. maple syrup or rawĀ honey(optional)
    • Fresh thyme sprig
    • Sea salt according to your taste
    • freshly ground black pepper according to your taste

    Direction

    Preheat your oven to 350 F.

    In a bowl, combine the beef stock, maple syrup, balsamic vinegar, coconut aminos, garlic, and minced onion.

    Season the meat with sea salt and freshly ground black pepper.

    Melt some cooking fat in a Dutch oven placed over a medium high heat.

    Brown the meat on all side for 2 to 3 minutes per side, and pour the sauce on top.

    Place in the oven and cook for 2 hours and 30 minutes.

    In a bowl, combine all the ingredients for the vegetables and season to taste.

    Spread the vegetables out over a baking sheet, top with a sprig of fresh thyme, and cook in the oven for 30 to 40 minutes.

    Serve the meat with the caramelized vegetables.

    Snack

    One medium apple 100 grams

    Breakfast

    Muffins

    IngredientsĀ 

    • 4 eggs, beaten 57 grams
    • 2 bell peppers, chopped 164 grams
    • 1 onion, chopped 150 grams
    • 8 to 10 fresh mushrooms, sliced 7 grams
    • 2 cups baby spinach, roughly chopped1 grams
    • 2 garlic cloves, minced 10 grams
    • 1 table spoon vegetable oil 13.63 grams
      • Sea salt to taste
      • Freshly ground black pepper; to taste

    Directions

    Preheat your oven to 350 F.

    Melt some cooking fat in skillet placed over a medium-high heat. Cook the onion, bell peppers, and garlic until soft and fragrant, about 5 minutes.

    Add the mushrooms and spinach and cook for another 2 to 3 minutes. Season everything to taste.

    Whisk the eggs together in a big bowl, and add the bell pepper & spinach mixture.

    Grease a muffin tin and pour the mixture evenly into the muffin cups.

    Place in the oven and bake for 20 to 25 minutes.

    Lunch

    Salad

    Ingredients

    • Canned salmon 213 grams
    • Mustard vinaigrette

    Direction

    Salad with canned salmon, mustard vinaigrette,

    Snack

    • Handful of olives 180 grams

    Dinner

    Garlic Roasted Cod

    Ingredients

    • Cod fillets, skinless (90 grams)
    • ¼ cupĀ ghee, softened (57 grams)
    • 1 tbsp. chopped flat-leaf parsley (5 grams)
    • 2 garlic cloves, peeled and minced (8 grams)
    • 1 shallot, minced (160 grams)
    • 1 tsp. Dijon mustard (5.26 grams)
    • 3 tbsp. prosciutto, minced
    • 2 tbsp. freshly squeezed lemon juice (14.4 grams)
    • 2 tbsp. Vegetabke oil (2 grams)
    • Lemon wedges, for garnishing as a like
    • Sea salt as your taste
    • freshly ground black pepper as your taste

    Direction

    Preheat your oven to 425 F.

    In a bowl, combine the ghee, parsley, garlic, shallot, Dijon mustard,Ā  prosciutto, lemon juice, and season with salt and pepper to taste.

    Season the cod fillets to taste.

    Heat the cooking fat in a ovenproof skillet placed over a medium-high heat.

    Cook the fillets for 3 to 4 minutes per side.

    Spread the ghee mixture equally over each fillet. Transfer to the oven and bake for 5 to 10 minutes, or until the fish is cooked through.

    Serve with lemon wedges.

    Breakfast

    Pancakes

    Ingredients

    • 4Ā eggs 50g
    • cottage cheese 197 g
    • 1 tbspĀ ground psyllium husk powder 9 grams
    • butter or coconut oil 4g
    • Toppings
    • fresh raspberries or fresh blueberries or fresh strawberries
    • 1 cupĀ heavy whipping cream 240g

    Direction

    Add eggs, cottage cheese and psyllium husk to a medium size bowl and mix together. Let sit for 5-10 minutes to thicken up a bit.

    Heat up butter or oil in a non-stick skillet. Fry the pancakes on medium-low heat for 3–4 minutes on each side. Don’t make them too big or they will be hard to flip.

    Add cream to a separate bowl and whip until soft peaks form.

    Serve the pancakes with the whipped cream andĀ berriesĀ of your choice.

    Lunch

    Roast

    Ā 

    Ingredients

    • Deli roast beef 57g
    • cheddar cheese 147g
    • 1Ā avocado 150g
    • 6Ā radishes 59 g
    • 1Ā scallion 100g
    • ½ cupĀ mayonnaise 115grams
    • 1 tbspĀ Dijon mustard 79 grams
    • Lettuce 17g
    • 2 tbspĀ olive oil 6grams
    • salt and pepper

    Direction

    Place roast beef, cheese, avocado and radishes on a plate.

    Add sliced onion, mustard and a hearty dollop of mayonnaise.

    Serve with lettuce and olive oil.

    Dinner

    Vegetable Chicken

    Ingredients

    • 1 lb. boneless and skinless chicken breast, sliced; 500 grams
      • 3 cups broccoli; 561 grams
      • 10 carrots, sliced very thin (almost as thin as the shavings you would get from peeling them); 180 grams
      • 3 green onions, thinly sliced;9 grams
      • 3 garlic cloves, peeled and minced; 9 grams
      • 1 thumb size knob of fresh ginger, peeled and minced;
      • 7 grams
      • 1 cup coconut aminos
      • 2 tbsp honey 5 grams
      • 2 eggs, beaten;
      • 1 tablespoon vegetable oil 14 g
      • Sea salt to taste
    • Freshly ground black pepper;to taste

    Direction

    Melt some cooking fat in a skillet placed over a medium-high heat.

    Add the garlic and ginger to the skillet and sautƩ for 2 to 3 minutes.

    Add the chicken and sautƩ for another 5 minutes.

    Add the broccoli, coconut aminos, and honey, and cook until broccoli has softened a bit.

    Add the carrot and green onions, and cook for another 5 minutes.

    Push the vegetable-chicken mixture to the perimeter of the skillet, making an empty space in the middle. Scramble the eggs in the empty space.

    Mix everything together and serve.

    Breakfast

    Bacon Vegetables

    Ingredients

    • 1Ā tablespoonĀ coconut oil7 grams 1Ā poundĀ baconĀ (chopped) 225 grams
    • 1Ā smallĀ onionĀ (chopped) 150 grams
    • 1Ā cloveĀ garlicĀ (minced) 16 grams
    • mushroomĀ (sliced) 122 grams
    • 3Ā cupsĀ spinachĀ (chopped) 108 grams
    • sea salt according to taste
    • 1Ā dashĀ ground black pepperaccording to taste

     

    Direction

    Heat the oil in a large pot over medium heat. Add Ā Ā Ā Ā Ā Ā Ā Ā Ā Ā Ā Ā Ā Ā Ā Ā Ā Ā Ā Ā Ā Ā Ā Ā Ā Ā Ā Ā Ā Ā Ā Ā Ā Ā Ā Ā Ā the bacon and onion and cook until the Ā onion is soft, about 5 minutes.

    Add the garlic and cook another minute. Add the mushrooms and cook until the mushrooms are soft.

    Add the spinach and oil, then cover and cook another 4-5 minutes, stirring occasionally, until the spinach is wilted. Season to taste, then serve.

    Lunch

    Chuck Roast

    Ingredients

    • Chuck roast 59 grams
    • 1 cupĀ beef stock35 grams
    • ā…“ cup maple syrup (optional) 113 grams
    • ā…“ cup balsamicĀ vinegar 100 grams
    • ā…“ cupĀ coconut aminos 103
    • 3Ā garlicĀ cloves, minced 7 grams
    • 1 onion, minced 110 grams
    • 1 table spoon vegetable fat 0.2 grams
    • Sea salt according to taste
    • freshly ground black pepper according to taste
    • Ingredients for the caramelized vegetables
      • 4 carrots, sliced 61 grams
      • 2Ā sweet potatoes, peeled, and diced 10 grams
      • 3 parsnips, peeled, and sliced 480 grams
      • 1 red onion, quartered 125 grams
      • 2 garlic cloves, minced 7 grams
      • 3/4olive oil 9.98 grams
      • 2 tbsp. maple syrup or rawĀ honey(optional)
      • Fresh thyme sprig
      • Sea salt according to your taste
      • freshly ground black pepper according to your taste

    Direction

    Preheat your oven to 350 F.

    In a bowl, combine the beef stock, maple syrup, balsamic vinegar, coconut aminos, garlic, and minced onion.

    Season the meat with sea salt and freshly ground black pepper.

    Melt some cooking fat in a Dutch oven placed over a medium high heat.

    Brown the meat on all side for 2 to 3 minutes per side, and pour the sauce on top.

    Place in the oven and cook for 2 hours and 30 minutes.

    In a bowl, combine all the ingredients for the vegetables and season to taste.

    Spread the vegetables out over a baking sheet, top with a sprig of fresh thyme, and cook in the oven for 30 to 40 minutes.

    Serve the meat with the caramelized vegetables.

    Dinner

    One medium apple 100 grams

    Breakfast

    Eggs

    Ingredients

    • Butter35g
    • 2Ā eggs 114g
    • salt and pepper

    Direction

    Crack the eggs into a small bowl and use a fork to whisk them together with some salt and pepper.

    Melt the butter in a non-stick skillet over medium heat. Watch carefully the butter shouldn’t turn brown!

    Pour the eggs into the skillet and stir for 1–2 minutes, until they are creamy and cooked just the way you like them. Remember that the eggs will still be cooking even after you’ve put them on your plate.

    Lunch

    Tomato Eggs

    Ingredients

    • 6Ā eggs 68g
    • salt and pepper
    • 1 tbspĀ chopped fresh basil or dried basil26g
    • 2 tbspĀ olive oil6g
    • Tomatoes cut in slices4g
    • Fresh mozzarella cheese, diced or slice 4slices

    Direction

    Crack the eggs into a mixing bowl, add salt and black pepper to your liking.

    Whisk well with a fork until fully combined. Add basil and stir.

    Heat oil in a large frying pan. Fry the tomatoes for a few minutes.

    Pour the egg batter on top of the tomatoes. Wait until the batter is slightly firm before adding the mozzarella cheese.

    Lower the heat and let the omelet set. Serve right away

    Dinner

    Wasabi Beef

    Ingredients Ā 

    • Green cabbage 1106g
    • Butter, divided 4g
    • 1 tspĀ salt 9 g
    • 1 tspĀ onion powder 33 g
    • ¼ tspĀ ground black pepper 58Ā g
    • 1 tbspĀ white wine vinegar
    • 2Ā garlic cloves, minced 4g
    • 1 tspĀ chili flakes 71 grams
    • 1 tbspĀ fresh ginger, finely chopped or grated 27 g
    • Ground beef 59237 g
    • 3Ā scallions, chopped in 1/2-inch slices 100g
    • 1 tbspĀ sesame oil 87g
    • Wasabi mayonnaise
    • 1 cupĀ mayonnaise 230 grams
    • ½ tbspĀ wasabi paste 240g

    Direction

    Shred the cabbage finely using a sharp knife or a food processor.

    Fry the cabbage in half of the butter in a large frying or wok pan on medium-high heat. It takes a while for the cabbage to soften, but don’t let it turn brown.

    Add spices and vinegar. Stir and fry for a couple of minutes more. Put the cabbage in a bowl.

    Melt the rest of the butter in the same frying pan. Add garlic, chili flakes and ginger. SautƩ for a few minutes.

    Add ground meat and brown until the meat is thoroughly cooked and most of the juices have evaporated. Lower the heat a little.

    Add scallions and cabbage to the meat. Stir until everything is hot. Salt and pepper to taste. Drizzle with sesame oil before serving.

    Mix together the wasabi mayonnaise by starting with a small amount of wasabi and adding more until the flavor is just right. Serve the stir-fry warm with a dollop of wasabi mayonnaise on top.

    Breakfast

    Tea

    Ingredients

    • Half cup milk
    • Half cup water
    • Make a tea one cup
    • And add little bit of sugar as your taste

    Lunch

    Grilled Chicken

    Ingredients

    • chicken breast (28.35 gram)
    • 1 cup cauliflower (64 grams)
    • 1 cup Brussels sprouts (100 grams)

    Direction

    Grill chicken, and serve with 1 cup cauliflowerĀ  and 1 cup Brussels sprout

    Dinner

    Bacon & Vegetables

    Ingredients

    • Cabbage 1106 grams
    • Onions 275 grams
    • Bacon1 grams

    Direction

    Cabbage and onions fried up with bacon.

    Breakfast

    Keto Granola

    Ingredients

    • Full-fat yogurt4 g
    • Keto granola

    Direction

    Full-fat yogurt topped with Keto granola.

    Lunch

    Steak bowl

    Ingredients

    • Cauliflower rice 107g
    • Cheese 225g
    • Herbs
    • Avocado 150g
    • Home made Salsa 453g

    Direction

    Steak bowl with cauliflower rice, cheese, herbs, avocado and salsa.

    Dinner

    Grass fed tenderloin

    Ingredients:

    • 4 piece grass-fed tenderloin (114 grams)
    • 1 tsp oilĀ  (4.67 grams)
    • 1 cup broccoli florets (71 grams)
    • 1 medium apple (100 grams)
    • 2 tsp peanut butterĀ  (10 grams)

    Direction:

    Cook upĀ  grass-fed tenderloin with 1 tsp oil

    pair with 1 cup broccoli florets sautƩed in 1 tsp oil .

    Then close out the day with 1 medium apple and 2 tsp peanut butterĀ  for a crunchy caveman sweet.

    Breakfast

    Omelet with Pepper

    Ingredients

    • 1 Tablespoon
    • Coconut oil
    • 3 Eggs Organic
    • 1 Cup Peppers, chopped sweet, green, raw
    • 1 Cup Peppers, chopped, sweet, red, raw

    Direction

    Mix vegetables with eggs

    Snack

    • 1 cup green tea

    Lunch

    Orange Mango Smoothie with Chia

    Ingredients

    • Orange juice 1 cup 249 grams
    • Chia seeds 1 tbsp. 12 grams
    • Mangos 1 cup, sliced 165 grams

    Directions

    Squeeze fresh orange juice. Add chia seeds, stir and leave for 20 minutes. Place in a blender.

    Add mango and blend until smooth

    Dinner

    Turkey Meatballs with Spaghetti Squash

    Ingredients

    • 1/2 Cup Zucchini, mashed, baked 100
    • 1 Cup Squash, spaghetti, baked, no salt 155 grams
    • 1/2 Cup Tomato sauce, no salt added 112 grams
    • 4 Each Turkey meatballs

    Direction

    Mix all zucchini and spaghetti with turkey balls and pour tomato ketchup

    Breakfast

    Bell Pepper Stuffed with Cheese

    Ingredients

    • Bell pepper 500g
    • Cheese 120g
    • Eggs 114g

    Direction

    Bell pepper stuffed with cheese and eggs.

    Lunch

    Salad

    Ingredients

    • Tuna salad 56g
    • Celery 1 bunch
    • Tomato 142g
    • Greens

    Directions:

    Tuna salad with celery and tomato atop a bed of greens.

    Dinner

    Chuck Roast

    Ingredients

    • 2 lbs. boneless beef chuck roast, cut into 1-inch pieces
    • Onion, chopped 26 grams
    • 1 small rutabaga, cut into cubes 192 grams
    • 2 sweet potatoes, cut into cubes 200 grams
    • 2 carrots, cut into chunks 144 grams
    • 2 parsnips, cut into chunks
    • 2 cups riced cauliflower 214 grams
    • 2 cloves garlic, minced 7 grams
    • 6 cupsĀ beef stock; 500 grams
    • ½ tsp. dried thyme91 grams
    • 1 tbsp. fresh parsley, minced62 grams
    • vegetable oil 63 grams
    • Sea salt
    • freshly ground black pepper;

    Direction

    Melt some cooking fat in a large saucepan placed over a medium-high heat.

    Brown the beef on each side, and set aside.

    Add the onion and garlic and cook until fragrant, about 5 minutes.

    Add about½ of the stock to deglaze the bottom of the pan.

    Add all the vegetables to the saucepan and cook, stirring frequently, until the vegetables are soft (about 10 minutes).

    Return the beef to the saucepan, add the remaining stock, and cover.

    Let everything simmer over a medium-low heat for 40 to 45 minutes, or until the meat is cooked through.

    Adjust the seasoning, sprinkle with the fresh parsley, and serve.

    Breakfast

    Spinach & Bacon

    Ingredients

    • 1Ā tablespoonĀ coconut oil 7 grams 1Ā poundĀ baconĀ (chopped) 225 grams
    • 1Ā smallĀ onionĀ (chopped) 150 grams
    • 1Ā cloveĀ garlicĀ (minced) 16 gram
    • mushroomĀ (sliced) 122 grams
    • 3Ā cupsĀ spinachĀ (chopped) 108 grams
    • sea salt according to taste
    • 1Ā dashĀ ground black pepperaccording to taste

    Direction

    Heat the oil in a large pot over medium heat. Add Ā Ā Ā Ā Ā Ā Ā Ā Ā Ā Ā Ā Ā Ā Ā Ā Ā Ā Ā Ā Ā Ā Ā Ā Ā Ā Ā Ā Ā Ā Ā Ā Ā Ā Ā Ā Ā Ā Ā Ā Ā Ā Ā Ā Ā Ā Ā Ā Ā Ā Ā Ā Ā Ā Ā Ā Ā the bacon and onion and cook until the Ā onion is soft, about Ā Ā 5 minutes.

    Add the garlic and cook another minute. Add the mushrooms and cook until the mushrooms are soft

    Add the spinach and oil, then cover and cook another 4-5 minutes, stirring occasionally, until the spinach is wilted. Season to taste, then serve.

    Lunch

    Beef & Parsley Balls

    Ingredients

    • 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;1 grams
    • 1 tbsp. dried oregano;04 grams
    • 1 tsp. dried mint 522Ā gram
    • Sea salt to taste
    • freshly ground black pepper to taste

    Direction

    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.

    Dinner

    Beef Tenderloin

    Ingredients:

    • 4 piece grass-fed tenderloin (114 grams)
    • 1 tsp oilĀ  (4.67 grams)
    • 1 cup broccoli florets (71 grams)
    • 1 medium apple (100 grams)
    • 2 tsp peanut butterĀ  (10 grams)

    Direction:

     

    Cook upĀ  grass-fed tenderloin with 1 tsp oil

    pair with 1 cup broccoli florets sautƩed in 1 tsp oil .

    Then close out the day with 1 medium apple and 2 tsp peanut butterĀ  for a crunchy caveman sweet.

    Breakfast

    Mushroom Egg

    Ingredients

    • Mushroom 80g
    • Eggs 100g
    • Onion 30g
    • Little bit of oil

    Direction

    • Mushroom omelet.

    Lunch

    Grilled Chicken & Vegetable

    Ingredients:

    • Chicken breast (28.35 gram)
    • 1 Cup cauliflower (64 grams)
    • 1 Cup Brussels sprouts (100 grams)

    Direction:

    1. Grill chicken serve with 1 cup cauliflower and 1 cup Brussels sprouts.

    Snack

    Ingredients:

    • 1 cup raw carrots ( 128 grams)
    • 1 tsp tahini(15 grams)
    • 1/2 tsp flex seeds(1.55 grams)

    Direction:

    1. Slice up 1 cup raw carrots , stir into 1 tsp tahini and finish off the veggie mix with 1/2 tsp flaxseeds.

    Dinner

    Broccoli Florets

    Ingredients:

    • 4 piece grass-fed tenderloin (114 grams)
    • 1 tsp oilĀ  (4.67 grams)
    • 1 cup broccoli florets (71 grams)
    • 1 medium apple (100 grams)
    • 2 tsp peanut butterĀ  (10 grams)

    Direction:

    1.Cook upĀ  grass-fed tenderloin with 1 tsp oil

    pair with 1 cup broccoli florets sautƩed in 1 tsp oil .

    2.Then close out the day with 1 medium apple and 2 tsp peanut butterĀ  for a crunchy caveman sweet.

    Breakfast

    Greens & Egg

    Ingredients

    • Two eggs fried 100 grams
    • Butter 2g
    • sauteed greens.

    Direction:

    1. Two eggs fried in pastured butter served with sauteed greens.

    Lunch

    Burgers

    Ingredients

    • Grass-fedburger
    • Cheese 100g
    • Mushrooms 80g
    • Avocado 150 gram
    • Bed of greens

    Direction

    1. A bunlessĀ grass-fedburger topped with cheese, mushrooms and avocado atop a bed of greens.

    Snack

    1. One apple 80 grams

    Dinner:

    Pork Chops

    Ingredients

    • Pork chops 20g
    • Green beans 30g
    • Coconut oil 3g

    Direction

    1. Pork chops with green beans sauteed in coconut oil.

    BREAKFAST

    Ā GLUTEN FREE, VEGAN PUMPKIN MUFFINS

    Makes 12 muffins

    Ā INGREDIENTS

    • 2 cups gluten free, all purpose flour
    • 2 tsp baking powder
    • 1 tsp baking soda
    • 2 tsp pumpkin pie spice 1/2 tsp.
    • salt 1 teaspoon
    • apple cider vinegar 1 cup
    • almond milk 2 tbsp
    • melted coconut oil 1/2 cup cup maple syrup
    • 3/4 cup pumpkin puree
    • 1/2 cup raisins (optional)

    Direction

    1. Pre-heat oven to 350 degrees lightly grease a muffin tin.
    2. Mix together the flour, baking powder, baking soda, pumpkin pie spice, and salt in a large mixing bowl.
    3. In a separate mixing bowl, whisk together the apple cider vinegar and almond milk till frothy. Mix in the oil, syrup, and pumpkin puree.
    4. Pour the wet ingredients into the dry ingredients and mix till they’re just combined—don’t overmix. Fold in the raisins.
    5. Spoon the batter into muffin tins and bake for about 20- 25 minutes, or until a toothpick inserted into the center of a muffin comes out clean. Muffins will keep for up to three days in an airtight container, or can be frozen.

    Ā  LUNCH

    ARUGULA SALAD WITH ROASTED BUTTERNUT SQUASH, GOJI BERRIES, AND CAULIFLOWER

    Serves 2

    INGREDIENTS For the salad:

    • 4 heaping cups arugula (or other green)
    • 1 lb butternut squash, peeled and chopped
    • 1 small head cauliflower, washed and chopped into small florets
    • 2 tbsp coconut or olive oil
    • Sea salt and pepper to taste
    • 1/4 cup raw pumpkin seeds
    • 1/4 cup goji berries
    • For the dressing:
    • 3 tbsp olive oil
    • 2 tbsp orange juice
    • 1 tbsp lemon juice
    • 1/2 tsp turmeric
    • 1/4 tsp ground ginger
    • 1 tbsp agave or maple syrup
    • Sea salt to taste

    Direction

    1. Toss the squash in 1 tbsp oil and season with salt and pepper. Toss the cauliflower in the other tablespoon and season with salt and pepper. Roast both veggies at 375 degrees for 20- 49 30 minutes (the cauliflower will cook faster), till golden brown and fragrant. Remove from oven and let cool.
    2. Place the arugula, goji berries, and pumpkin seeds in a large bowl. Add roasted vegetables. Whisk together the olive oil, lemon juice, turmeric, maple syrup or agave, ginger, and sea salt, and dress all the veggies.
    3. Divide salad onto two plates, and serve.

    DINNER

    RAW CAULIFLOWER RICE WITH LEMON, MINT, AND PISTACHIOS

    Serves 2

    INGREDIENTS

    • 5 cups raw cauliflower florets
    • 1 pistachios
    • 1/4 cup each basil and mint
    • 2 tsp lemon zest
    • 1 1/2 tbsp lemon juice
    • 1 tbsp olive oil
    • 1/4 cup dried currants
    • Sea salt and black pepper to taste

    Direction

    1. Transfer 3 cups of the cauliflower to a food processor. Process until the cauliflower is broken down into pieces that are about the size of rice. Transfer to a large mixing bowl.
    2. Transfer remaining 2 cups of cauliflower to the food processor. Add the pistachios. Process, once again, until cauliflower is broken down into rice sized pieces. Pulse in the basil and mint till herbs are finely chopped.
    3. Add the additional chopped cauliflower, pistachios, and herbs to the mixing bowl with the first batch of cauliflower. Add the lemon juice, oil, and currents. Season to taste with salt and pepper. Serve

    Breakfast

    Ā RAW RANCH DRESSING

    • Makes 1 ½ cups
    • INGREDIENTS
    • ¾ cup cashews, soaked for at least two hours and drained
    • ½ cup water
    • 2 tbsp lemon juice
    • ¼ cup apple cider vinegar
    • ¼-½ tsp salt
    • ½ tsp dried thyme
    • ½ tsp dried oregano
    • 1 clove garlic
    • 3 tbsp fresh dill
    • 3 tbsp fresh parsley
    • 3 tbsp olive oil

    Direction

    Blend all ingredients in a high speed blender and serve.

    LUNCH

    Ā QUINOA ENCHILADAS

    Serves 6

    INGREDIENTS

    • 1 tbsp coconut oil
    • 2 cloves garlic, minced
    • 1 small yellow onion, chopped
    • 3/4 pounds baby bella mushrooms, chopped
    • 1/2 cup diced green chilis
    • 1/2 teaspoon ground cumin
    • 1/4 teaspoon sea salt (or to taste)
    • 1 can organic, low sodium black beans or 1 1/2 cup cooked black beans 1
    • 1/2 cup cooked quinoa
    • 10 6-inch corn tortillas
    • 1 1/4 cup organic, low sodium tomato or enchilada sauce

    Ā Direction

    1.Preheat oven to 350 degrees.

    1. In a large pot over medium heat, heat coconut oil. Sautee onion and garlic till onion is translucent (about 5-8 min). Add mushrooms and cook until liquid has been released and evaporated (another 5 min).
    2. Add the chilis to the pot and give them a stir for 2 minutes. Add the cumin, sea salt, black beans and quinoa, and continue heating the mixture until it’s completely warm.
    3. Spread a thin layer (1/2 cup) of marinara or enchilada sauce in the bottom of a casserole dish. Place a third of a cup of quinoa mixture in the center of a corn tortilla and roll it up. Place the tortilla, seam down, in the casserole dish. Repeat with all remaining tortillas and then cover them with 3/4 cup of additional sauce. Bake for 25 minutes, and serve.

    Ā DINNER

    PORTOBELLO ā€œSTEAKā€ AND CAULIFLOWER ā€œMASHED POTATOESā€

    Serves 4

    Ā INGREDIENTS For the mushrooms:

    • 1/4 cup olive oil
    • 3 tbsp balsamic vinegar
    • 3 tbsp low sodium tamari or nama shoyu
    • 3 tbsp maple syrup
    • Sprinkle pepper
    • 4 portobello mushroom caps, cleaned Submerge
    • 4 Portobello caps in the marinade. 1 hour will be enough for them to be ready, but overnight in the fridge is even better.
    • For the Cauliflower Mashed Potatoes:
    • 1 cups cashews,
    • raw 4 cups cauliflower, chopped into small florets and pieces
    • 2 tbsp mellow white miso
    • 3 tbsp nutritional yeast
    • 2 tbsp lemon juice
    • Sea salt and black pepper to taste
    • 1/3 cup (or less) water

    Direction

    1. Place cashews into the bowl of your food processor, and process into a fine powder.
    2. Add the miso, lemon juice, nutritional yeast, pepper and cauliflower. Pulse to combine. With the motor of the machine running, add water in a thin stream, until the mixture begins to take on a smooth, whipped texture. You may need to stop frequently to clean the sides of the bowl and help it along.
    3. When the mix resembles mashed potatoes, stop, scoop, and serve alongside a Portobello cap.

     

    Ā BREAKFAST

    SWEET POTATO HUMMUS

    Serves 6

    INGREDIENTS

    • 2 cups sweet potato, steamed or baked and cut into cubes
    • 1 can organic, low sodium chickpeas, drained (or 1 1/2 cups cooked chickpeas)
    • 1 1/2 tsp sesame oil
    • 1/4 cup tahini
    • 1 tablespoon lemon juice
    • 1/2 tsp smoked paprika
    • 1/2 tsp salt Black pepper to taste
    • 1/2 cup water + more as needed

    Direction

    1. Place sweet potato, chickpeas, sesame oil, tahini, lemon, salt and pepper into a food processor. Pulse to combine.
    2. Turn on the motor and drizzle in 1/2 water. Process mixture, stopping a few times to scrape down the bowl. Add more water as needed until you have a creamy, smooth textured hummus. Serve.

    Ā LUNCH

    TURMERIC TAHINI DRESSING

    • Makes 1 1/2 Cups
    • INGREDIENTS
    • 1/2 cup tahini
    • 2 tablespoons apple cider vinegar
    • 2 tablespoons coconut aminos or tamari
    • 1/2 teaspoon ground ginger (or 1 teaspoon fresh, grated ginger)
    • 2 teaspoons turmeric
    • 1 teaspoon maple syrup
    • 2/3 – 3/4 cup water

    Direction

    Blend all ingredients together in a blender or food processor till smooth. Start with 2/3 cup water and add more as needed (dressing will thicken in the fridge).

    DINNER

    ROASTED VEGETABLE PESTO PASTA SALAD

    Note: Instead of using brown rice or quinoa pasta in this dish, you can also mix the roasted vegetables and pesto into a whole grain, like brown rice or millet or quinoa, for a more wholesome variation. Serves 4

    Ā INGREDIENTS

    • 3 cups zucchini, chopped into 3/4ā€ pieces
    • 3 cups eggplant, chopped into 3/4ā€
    • pieces
    • 1 large Jersey or heirloom tomato, chopped
    • 2 tbsp olive oil or melted coconut oil
    • Sea salt and black pepper to taste
    • 8 brown rice or quinoa pasta (penne and fusilli work well)
    • 1/2 – 2/3 cup walnut pesto

    Direction

    1. Preheat your oven to 400 F.
    2. Lay the zucchini, eggplant and tomato out on two parchment or foil lined baking sheets and drizzle with the olive or coconut oil. Coat the vegetables with the oil and roast vegetables for thirty minutes, or until tender and browning.
    3. While vegetables roast, bring a pot of salted water to boil. Add the pasta and cook till al dente (according to package instructions). Drain pasta and set aside in a large mixing bowl. 4. Add the roasted vegetables and to the pasta. Mix in the pesto, season to taste, and serve at once.

    Breakfast

    GLUTEN FREE, VEGAN PUMPKIN MUFFINS

    Makes 12 muffins

    Ā INGREDIENTS

    • 2 cups gluten free, all purpose flour
    • 2 tsp baking powder
    • 1 tsp baking soda
    • 2 tsp pumpkin pie spice 1/2 tsp.
    • salt 1 teaspoon
    • apple cider vinegar 1 cup
    • almond milk 2 tbsp
    • melted coconut oil 1/2 cup cup maple syrup
    • 3/4 cup pumpkin puree
    • 1/2 cup raisins (optional)

    Direction

    1. Pre-heat oven to 350 degrees lightly grease a muffin tin.
    2. Mix together the flour, baking powder, baking soda, pumpkin pie spice, and salt in a large mixing bowl.
    3. In a separate mixing bowl, whisk together the apple cider vinegar and almond milk till frothy. Mix in the oil, syrup, and pumpkin puree.
    4. Pour the wet ingredients into the dry ingredients and mix till they’re just combined—don’t overmix. Fold in the raisins.
    5. Spoon the batter into muffin tins and bake for about 20- 25 minutes, or until a toothpick inserted into the center of a muffin comes out clean. Muffins will keep for up to three days in an airtight container, or can be frozen.

    LUNCH

    SPICY THAI SALAD

    INGREDIENTS For the dressing:

    • 1 avocado
    • 1 cup coconut water
    • ¼ cup cilantro
    • ¼ cup basil
    • ¼ tsp salt (or more)
    • 2 pitted dates
    • 1 tbsp minced or grated ginger
    • Sprinkle of cayenne pepper

    Ā For the salad:

    • 1 bell pepper, chopped
    • 2 cups grated carrots
    • 1/2 cup cilantro, chopped
    • 1 cup sprouts
    • 2 cups shredded romaine lettuce
    • 1 cup sliced cucumbers

    Ā Direction

    1. Blend all dressing ingredients in a high speed blender till smooth. 2. Top salad with dressing as desired. Serve.

    DINNER

    SWEET POTATO AND BLACK BEAN CHILI

    INGREDIENTS

    • 1/2 cup dried black beans
    • 4 cups sweet potato, diced into 3/4 inch cubes
    • 1 tablespoon olive oil
    • 1 1/2 cups chopped white or yellow onion
    • 2 cloves garlic, minced
    • 1 chipotle pepper en adobo, chopped finely
    • 2 teaspoons cumin powder
    • 1/2 teaspoon smoked paprika
    • 1 tablespoon ground chili powder 1
    • can of organic, diced tomatoes (I like the Muir Glen brand)
    • 1 can organic, low sodium black beans (or 1 1/2 cups cooked black beans)
    • 2 cups low sodium vegetable broth,
    • Sea salt to taste

    Direction

    1. Heat the tablespoon of oil in a dutch oven or a large pot. Saute the onion for a few minutes, then add the sweet potato and garlic. Keep sauteing until the onions are soft, about 8-10 minutes.
    2. Add the chili en adobo, the cumin, the chili powder, and the smoked paprika. Heat until the spices are very fragrant. Add the tomatoes, black beans, and vegetable broth.
    3. When broth is bubbling, reduce to a simmer and cook for approximately 25-30 minutes, or until the sweet potatoes are tender.
    4. Add more broth as needed, and season to taste with salt. Serve. Leftover chili can be frozen and will keep for up to five days

    Breakfast

    BANANA BREAKFAST WRAPS

    INGREDIENTS

    • 2 large bananas
    • 4 Boston or butter
    • lettuce leaves
    • 4 tbsp almond butter
    • 4 tsp maple syrup

    Direction

    1. Spread each lettuce leaf with a tablespoon of almond butter.
    2. Cut the bananas in half. Place half of a banana in each leaf.

    Drizzle each with a teaspoon of maple syrup and serve.

    LUNCH

    RED QUINOA, ALMOND AND ARUGULA SALAD WITH CANTELOUPE

    INGREDIENTS

    • 1 1/2 cups fresh cantaloupe, cut into 1 inch chunks
    • 1 1/2 cups red quinoa (regular quinoa is also totally fine)
    • 4 cups arugula, tightly packed
    • 1/4 cup slivered, crumbled, or sliced almonds
    • 2 tablespoons flax, hemp, or olive oil
    • 1 tablespoon apple cider vinegar
    • 1 teaspoon maple syrup
    • Sea salt and black pepper to taste

    Direction

    1. Whisk together the oil, vinegar, syrup, and seasoning. 2. Divide the arugula, quinoa, and melon onto two serving plates. Sprinkle them with almonds and then drizzle the dressing over them.

    DINNER

    EGGPLANT ROLLATINI WITH CASHEW CHEESE

    INGREDIENTS For rollatini:

    • 2 large eggplant, sliced lengthwise into
    • 1/4 inch thick slices
    • Olive oil 1
    • 1/4 cups cashews, soaked for at least three hours (or overnight) and drained
    • 1/2 tsp sea salt
    • 1 small clove garlic, minced (optional)
    • 2 tbsp lemon juice
    • 1/3-1/2 cup water
    • 1/4 cup nutritional yeast
    • 2 tsps dried basil
    • 1 tsp dried oregano
    • Black pepper to taste
    • 1/2 10 package frozen spinach, defrosted and squeezed thoroughly to remove all excess liquid (I press mine firmly through a sieve)
    • 1 1/2 cups organic, low sodium marinara sauce

    Ā Direction

    1. Preheat oven to 400 F.

    Slice eggplants lengthwise into strips about 1/2ā€ thick. Place eggplant slices onto baking sheets and sprinkle well with sea salt or kosher salt.

    Let sit for 30 minutes; this decreases bitterness and removes excess moisture.

    Pat the slices dry, and spray them or brush them lightly with olive oil.

    1. Roast eggplant slices till browning (about 20 min), flipping halfway through.
    2. While eggplant is roasting, make the cashew cheese.

    Place the cashews, sea salt, garlic, lemon, and 1/3 cup water in a food processor.

    Process till the mixture is very smooth and soft (you’re aiming for a texture similar to creamy ricotta cheese), stopping to scrape the bowl down a few times and adding a little extra water as necessary.

    Stop the motor, and add the nutritional yeast, basil, oregano, and black pepper.

    Process again to incorporate.

    Transfer the cashew cheese to a bowl and mix in the chopped spinach. Set the cheese mixture aside.

    1. Remove the roasted eggplant from the oven and reduce heat to 325F.

    Allow the slices to cool until they can be handled. Transfer them to a cutting board and add about 3 tbsp of the cheese mixture to the end of one side. Roll up from that side, and place seam down in a small casserole dish. Repeat with all remaining slices.

    1. Smother the eggplant rolls with tomato sauce, and bake, uncovered, for about 20-25 minutes, or until hot. Serve with sides of choice.

    Breakfast

    STRAWBERRY GINGER CHIA PUDDING

    INGREDIENTS

    • 6 tbsp chia seeds
    • 1 cup frozen or regular strawberries
    • 1 3/4 cups almond milk
    • 3/4 tsp ginger powder (substitute cinnamon if you prefer)
    • 1 tablespoon maple syrup

    Direction

    Blend the strawberries, milk, ginger, and sweetener together on high till smooth.

    Pour liquid over the chia seeds, and stir every couple of minutes for the next fifteen minutes. Let sit for a few hours or overnight in the fridge. Serve.

    LUNCH

    KALE SALAD WITH CARROTS, APPLES, RAISINS, AND CREAMY CURRY DRESSING

    INGREDIENTS For the dressing:

    • 1/2 cup raw cashews or walnuts
    • 2 tablespoons lemon juice
    • 2 pitted dates
    • 1/2 cup water
    • 1/2 tsp sea salt
    • 2 tsp curry powder

    For the salad:

    • 1 head kale, de-stemmed, washed, dried, and cut into bite sized pieces (about 5 cups)
    • 2 large carrots, peeled and chopped
    • 1 large apple, chopped into small pieces
    • 1/3 cup raisins
    • 1/2 cup chickpeas

    Direction

    1. Blend all dressing ingredients in a high speed blender till smooth. Massage the kale with the dressing, making sure that everything is well coated and softened (start with 1/2 cup dressing and add as needed—you may have some leftover).

    Add the apple, carrot, raisins, and chickpeas, and remix the salad, adding more dressing if you like. Serve

    DINNER

    Ā BLACK BEAN AND CORN BURGERS

    Makes 4 Burgers

    INGREDIENTS

    • 1 tablespoon coconut oil
    • 1 small yellow onion, chopped
    • 1 cup fresh, frozen or canned organic corn kernels
    • 1 can organic, low sodium black beans, drained (or 1 1/2 cups cooked black beans)
    • 1 cup brown rice, cooked
    • 1/4 cup oat flour (or ground, rolled oats)
    • 1/4 cup tomato paste
    • 2 tsp cumin
    • 1 heaping tsp paprika
    • 1 heaping tsp chili powder
    • 1/2 – 1 tsp sea salt (to taste)
    • Black pepper or red pepper, to taste

    Direction

    1. Preheat your oven to 350 F.
    2. Heat the coconut oil in a large sautƩ pan.

    Add the onion and saute till onion is golden, soft, and fragrant (about 5-8 minutes).

    Add corn, beans and tomato paste to the pan and heat through.

    3) Place cooked rice into the bowl of a food processor.

    Add the beans, onion, tomato paste, and corn mixture. Pulse to combine. Add spices, oat flour, and a touch of water, if you need it

    . Pulse more, until you have a thick and sticky (but pliable) mixture.

    If the mixture is too wet, add a tablespoon or two of additional oat flour.

    Shape into 4 burgers and place burgers on a foil lined baking sheet. Bake for 25 -30 minutes, or until burgers are lightly crisped, flipping once through. Serve with fresh guacamole, if desired!

     

    BREAKFAST

    APPLE CINNAMON OATMEAL

    INGREDIENTS

    • 1 cup gluten free rolled oats
    • 1 cup water
    • 3/4 cup almond milk
    • 3/4 cup diced apples
    • 1/2 teaspoon cinnamon or pumpkin pie spice
    • 2 tbsp maple syrup
    • 1/4 cup chopped raw walnut pieces

    Direction1. Combine the oats, water, almond milk, apples, cinnamon and syrup in a medium pot or saucepan. Bring to a boil and lower to a simmer. Cook until oats have absorbed the liquid and apples are tender (about 10-15 minutes).

    1. Divide oats into two bowls and top with raw walnut pieces. Enjoy.

    LUNCH

    EASY CURRIED YELLOW LENTILS WITH AVOCADO ā€œCROUTONSā€

    INGREDIENTS

    • 3/4 cup onion, diced 1
    • 1/2 tbsp coconut oil
    • 1 cup yellow lentils
    • 1 sweet potato, cut into
    • 1 1/2 inch cubes 2 carrots, diced (optional, but I had them
    • 1/2 tsp turmeric
    • 1 tbsp mild curry powder
    • 1 tsp powdered ginger
    • 1/2 tsp sea salt
    • Black pepper to taste
    • 4 cups vegetable broth or water

    Direction

    1. Heat oil in a large pot over medium heat.

    Saute onion till its turning translucent and a little golden. Add the lentils, potato, carrots, and spices/seasonings, and stir to combine everything.

    1. Add the broth or water to the pot and bring to a boil. Reduce to a simmer and cook for 25 minutes, or until the lentils and sweet potato are tender

    . 3. Allow lentils to cool a bit, then serve with fresh avocado slices

    DINNER

    RAW ZUCCHINI ALFREDO WITH BASIL AND CHERRY TOMATOES

    INGREDIENTS

    • Pasta 2 large zucchini
    • 1 cup cherry tomatoes, halved
    • 1/4 cup basil, sliced
    • Raw alfredo sauce
    • 1 cup cashews, soaked for at least three hours (or overnight) and drained
    • 1/3 cup water
    • 1 tsp agave or maple syrup
    • 1 clove garlic
    • 3-4 tbsp lemon juice (to taste)
    • 1/4 cup nutritional yeast
    • 1/4 tsp sea salt

    Direction

    1. Use a spiralizer or a julienne peeler to cut zucchini into long ribbons (resembling noodles).
    2. Add tomatoes and basil to the zucchini noodles and set them all aside in a large mixing bowl.
    3. Blend all of the alfredo sauce ingredients together in a high speed blender till smooth.
    4. Cover the pasta in 1/2 cup sauce, and mix it in well, adding additional sauce as needed (you’ll have some sauce leftover). Serve.

    BREAKFAST

    Ā GLUTEN FREE, VEGAN BANANA PANCAKES

    INGREDIENTS

    • 1 cup all purpose, gluten free flour
    • 1 1/2 tsp baking powder
    • 1/2 tsp cinnamon Dash sea salt
    • 1 tsp apple cider vinegar
    • 2/3 cup almond milk
    • 1 ripe banana
    • 1 teaspoon vanilla
    • 1 tbsp + 2 tsp melted coconut oil, divided

    Direction

    1. Mix the flour, baking powder, cinnamon, and sea salt together.
    2. Add the vinegar to the almond milk and whisk together till froth.

    Add the almond/vinegar mixture to a blender,

    along with the banana, vanilla, and 1 tbsp coconut oil.

    Blend till smooth.

    1. Mix the liquid mixture into the flour mixture till just combined.
    2. Heat 2 tsp coconut oil in a nonstick skillet.

    Add the batter,

    heaping 1/4 cup at a time.

    Let the pancakes cook till bubbles form on the top; then flip and continue cooking till pancakes are cooked through.

    Repeat with all remaining batter.

    1. Serve pancakes with fresh berries.

    LUNCH

    Ā ROASTED BUTTERNUT SQUASH AND APPLE SOUP

    INGREDIENTS

    • 1 butternut squash, peeled and chopped (about 3-4 lbs, or 4-5 cups)
    • 3 small apples, roughly chopped
    • 1 very small onion, chopped
    • 2 tbsp melted coconut oil
    • 1/2 tsp kosher or sea salt (+more to taste)
    • Black pepper to taste
    • 1/4 tsp nutmeg
    • 1/2 tsp crushed thyme
    • 2 1/2 cups low sodium vegetable broth
    • 1/2 cup canned coconut milk

    Direction

    1. Place squash, apples, and onion on a large roasting tray.

    Drizzle coconut oil and salt and pepper over them, mix with your hands, and roast at 375 degrees for about 45 minutes,

    or until they’re all soft and golden.

    1. Place roasted veggies in a blender with vegetable broth, nutmeg, coconut milk, and thyme.

    Blend, and season to taste with salt and pepper.

    If the soup needs more liquid, add some more, until it reaches the consistency you like.

    1. Transfer soup to a pot, re-heat and serve.

    DINNER

    BUTTERNUT SQUASH CURRY

    INGREDIENTS

    • 1 tablespoon melted coconut oil
    • 1 white or yellow onion, chopped
    • 1 clove garlic, minced
    • 1 tablespoon fresh ginger, minced
    • 3 tablespoons red curry paste
    • 1 tablespoon organic sugar or coconut sugar
    • 2/3 cups vegetable broth
    • One can coconut milk
    • tablespoon soy sauce or tamari
    • 1 green or red bell pepper, chopped
    • 1 pound butternut squash
    • 2 cups green beans, cut into 2 pieces
    • 1 to 2 tablespoon lime juice

    Direction

    1. Heat the coconut oil in a large pot or wok.

    Add the onion and cook till it’s soft and translucent (5 to 8 minutes). 2. Add the garlic and ginger and let them cook for about a minute.

    Then, add the curry paste and sugar.

    Mix the ingredients together until the paste is evenly incorporated.

    1. Whisk in the broth, the coconut milk, and the tamari

    . Add the red pepper and butternut squash. Simmer till the squash is totally tender (25 to 30 minutes minutes).

    If you need to add extra broth as the mixture cooks, do so.

    1. Stir in the green beans and let them cook for two or three minutes, or until tender.

    Season the curry to taste with extra soy sauce or tamari

    and stir in the lime juice as desired.

    Remove from heat and serve over quinoa or brown basmati rice. Leftovers will keep for four days

     

    Breakfast

    BANANA AND ALMOND BUTTER OATS

    INGREDIENTS

    • 1 cup gluten free rolled oats
    • 1 cup almond milk
    • 1 cup water
    • 1 teaspoon cinnamon
    • 2 tablespoons almond butter
    • 1 banana, sliced

    Direction

    1. Bring the water and almond milk to a boil in a small pot.

    Add the oats and reduce to a simmer.

    1. Cook until oats have absorbed all liquid.

    Stir in cinnamon.

    Top with almond butter and banana, and serve.

    LUNCH

    MANGO, KALE, AND AVOCADO SALAD

    INGREDIENTS:

    • 1 bunch curly kale, de-stemmed, chopped, washed, and dried (about 6 cups after preparation)
    • Juice of 1 large lemon
    • 2 teaspoons flax or olive oil
    • 1 teaspoon sesame oil
    • 2 teaspoons maple syrup or agave nectar
    • Sea salt to taste
    • 1 chopped red bell pepper
    • 1 cup mango, cut into small cubes
    • 1 small Haas avocado, cut into cubes

    Direction

    ā€œMassageā€ the lemon juice, flax/olive and sesame oils, syrup, and salt into the kale till it’s wilted and dressed evenly

    Mix in the pepper, mango, and avocado cubes. Toss well to combine. Serve.

    DINNER

    GLUTEN FREE WHITE BEAN AND SUMMER VEGETABLE PASTA

    INGREDIENTS

    • 1 small eggplant, cut into 1 inch cubes and lightly salted for 30 minutes, then patted dry
    • 1 clove garlic, minced
    • 1 large zucchini, sliced
    • 1 can organic fire roasted,
    • diced tomatoes 1 small can organic tomato sauce
    • 1 tsp agave
    • 1 tbsp dried basil
    • 1 tsp dried oregano
    • 1 tsp dried thyme
    • 1 can (or 2 cups freshly cooked) cannellini or navy beans, drained 8 oz. dry brown rice or quinoa pasta (rigatoni, linguine, and penne are all fine)

    Direction

    1. Heat a large skillet with olive or coconut oil spray (or just use a few tbsp water). Sautee the eggplant with the garlic till the eggplant is getting nice and brown (about 8 minutes).
    2. Add the zucchini and cook it till tender (another 5 minutes).
    3. Add the canned tomatoes, tomato sauce, agave, basil, oregano, thyme. Heat through. Test for seasoning, and add more of whatever herbs you like.
    4. Add the white beans and heat the whole sauce through. This is so tasty and simple, you could eat it on its own as a ā€œcheater’sā€ ratatouille.
    5. While your sauce cooks, put a pot of salted water to boil. Add pasta when it hits a rolling boil, and cook pasta till tender but still a little al dente.
    6. Drain pasta, smother with sauce, and serve. Leftovers will keep for three days in the fridge.

    QUINOA BREAKFAST PORRIDGE

    INGREDIENTS

    • 1 cup dry quinoa
    • 2 cups almond milk
    • 1 tbsp agave or maple syrup
    • 1/2 tsp vanilla 1/2 tsp cinnamon
    • 1 tablespoon ground flax meal Optional toppers and add-ins: sliced banana, fresh berries, a few tablespoons raw walnuts,
    • a tablespoon of chia seeds,
    • a tablespoon of almond butter

    Direction

     

    1. Combine quinoa, almond milk, sweetener, vanilla, and cinnamon in a small pot. Bring to a boil and reduce to a simmer.
    2. Allow the quinoa to cook until all of the liquid is absorbed and quinoa is fluffy (15-20 minutes). Stir in the flax meal. Stir in any additional toppers or add-ins, and enjoy.

    Ā LUNCH

    SMOKY AVOCADO AND JICAMA SALAD

    INGREDIENTS

    For the dressing:

    • 1 small avocado
    • 1 tbsp cumin powder
    • Juice of 2 limes
    • 1/2 teaspoon smoked paprika
    • 1 cup water
    • 1/4 tsp salt Dash cayenne pepper

    Ā For the salad:

    • 1 heaping cup shredded cabbage
    • 1 heaping cup shredded carrot
    • 10 large leaves romaine lettuce, sliced thinly
    • 2 cups jicama, cut into matchsticks
    • 2 tbsp toasted pumpkin seeds

    Direction

    1. Blend all dressing ingredients together in a blender or processor till smooth.
    2. Pour dressing over this salad, and toss. Serve.

    DINNER

    ZUCCHINI PASTA WITH CHERRY TOMATOES, BASIL, SWEET POTATO, AND HEMP PARMESAN

    INGREDIENTS

    • 2 large zucchini
    • 1 red bell pepper, diced
    • 15 cherry tomatoes, quartered
    • 8 large basil leaves,
    • chiffonaded 2 small sweet potato, baked and then cut into cubes
    • 2 tbsp balsamic vinegar
    • 1 small avocado, cubed
    • 4 tbsp hemp parmesan

    Direction

    1. Use a spiralizer or a julienne peeler to cut zucchini into long ribbons (resembling noodles).
    2. Toss zucchini with all remaining ingredients, and serve.

    Hemp Parmesan Makes 1/2 – 2/3 cup

    INGREDIENTS

    • 6 tbsp hemp seeds
    • 6 tbsp nutritional yeast Dash
    • sea salt

    Direction

    Combine all ingredients in a food processor, and pulse to break down and combi ne. Store in the fridge for up to 2 weeks

    VANILLA CHIA PUDDING

    Makes 2 Servings

    INGREDIENTS

    • 6 tablespoons chia seeds
    • 2 cups almond milk
    • 2 tablespoon maple syrup or agave
    • 1 teaspoon vanilla extract
    • 1/2 teaspoon cinnamon

    Ā Direction

    Ā Blend up the almond milk, vanilla, maple syrup, and cinnamon.

    Pour liquid mixture over the chia seeds and stir till seeds are evenly mixed in. Stir again five minutes later, and five minutes after that. Let sit for an hour at least, or simply let it sit in the fridge overnight. Serve, topped with fresh fruit of choice. Pudding will keep in the fridge for up to four days.

    LUNCH

    CRUNCHY RED CABBAGE AND GREEN APPLE SESAME SLAW

    INGREDIENTS For the salad:

    • 3 cups thinly shredded red cabbage
    • 1 large granny smith apple,
    • shredded 2 tbsp hemp seeds

    For the dressing:

    • 1/4 cup tahini
    • 3 tablespoons wate
    • 2 teaspoons agave nectar or maple syrup
    • 1/2 teaspoon sesame oil
    • 1/4 – 1/2 tsp sea salt (to taste)
    • 1 tablespoon apple cider vinegar

    Direction

    1. Whisk dressing ingredients together and set aside.
    2. Dress the shredded vegetables and hemp seeds with dressing; you can use as much as you like, but make sure you coat everything well (a half cup will probably suffice). Serve. Slaw will keep in the fridge overnight.

    INGREDIENTS For the salad:

    • 5 cups washed, dried, and chopped kale (about 1 bunch after preparation)
    • 2 small carrots,
    • grated 2 stalk celery,
    • chopped 4 tbsp golden raisins
    • 4 tbsp chopped walnuts 1 apple, sliced thin

    For the dressing:

    • 2 tbsp olive oil 1
    • 1/2 tbsp apple cider
    • 1 tbsp agave Salt and pepper to taste

    Direction

    1. Whisk the dressing ingredients together, and set aside.
    2. In a big mixing bowl, pour about the dressing onto the chopped kale, and begin ā€œmassagingā€ it with your hands, until the kale starts to get soft and well coated. It should develop even a wilted texture.
    3. Add the remaining salad ingredients, and toss the whole salad again.
    4. Plate the salad, and top it with your sliced apple. Enjoy. Leftovers will keep overnight in the fridge.

    DINNER

    Ā BLACK BEAN AND QUINOA SALAD WITH QUICK CUMIN DRESSING

    INGREDIENTS For the salad:

    • 1 cup dry quinoa,
    • rinsed Dash salt
    • 2 cups vegetable broth or water
    • 1/2 large cucumber, diced neatly
    • 1 small bell pepper, diced neatly 1 can BPA free,
    • organic black beans
    • 10-15 basil leaves, chopped into a chiffonade
    • 1/4 cup fresh cilantro, chopped
    • For the vinaigrette: 2 tbsp extra virgin olive oil
    • 1/4 cup apple cider vinegar
    • 1 tbsp agave or maple syrup
    • 1 tbsp dijon mustard
    • 1 tsp cumin
    • Salt and

    Direction

    1. Rinse quinoa through a sieve till the water runs clear.
    2. Transfer it to a small or medium sized pot and add two cups of vegetable broth or water and dash of salt.
    3. Bring to a boil, then reduce to a simmer.
    4. Cover the pot so that the lid is on, but there’s a small gap where water can escape.
    5. Simmer till quinoa has absorbed all of the liquid and is fluffy (about 15-20 minutes).
    6. Transfer cooked quinoa to a mixing bowl.
    7. Add chopped vegetables, black beans, and herbs.
    8. . Whisk dressing ingredients.
    9. Add the dressing to the salad, and serve. (If you don’t feel that you need all the dressing, just add as much as you’d like to.) Salad will keep for three days in the fridge.

    BREAKFAST

    Ā GLUTEN FREE, VEGAN PUMPKIN MUFFINS

    Makes 12 muffins

    Ā INGREDIENTS

    • 2 cups gluten free, all purpose flour
    • 2 tsp baking powder
    • 1 tsp baking soda
    • 2 tsp pumpkin pie spice 1/2 tsp.
    • salt 1 teaspoon
    • apple cider vinegar 1 cup
    • almond milk 2 tbsp
    • melted coconut oil 1/2 cup cup maple syrup
    • 3/4 cup pumpkin puree
    • 1/2 cup raisins (optional)

    Direction

    1. Pre-heat oven to 350 degrees lightly grease a muffin tin.
    2. Mix together the flour, baking powder, baking soda, pumpkin pie spice, and salt in a large mixing bowl.
    3. In a separate mixing bowl, whisk together the apple cider vinegar and almond milk till frothy. Mix in the oil, syrup, and pumpkin puree.
    4. Pour the wet ingredients into the dry ingredients and mix till they’re just combined—don’t overmix. Fold in the raisins.
    5. Spoon the batter into muffin tins and bake for about 20- 25 minutes, or until a toothpick inserted into the center of a muffin comes out clean. Muffins will keep for up to three days in an airtight container, or can be frozen.

    Ā Ā LUNCH

    Ā ARUGULA SALAD WITH ROASTED BUTTERNUT SQUASH, GOJI BERRIES, AND CAULIFLOWER

    Serves 2

    INGREDIENTS For the salad:

    • 4 heaping cups arugula (or other green)
    • 1 lb butternut squash, peeled and chopped
    • 1 small head cauliflower, washed and chopped into small florets
    • 2 tbsp coconut or olive oil
    • Sea salt and pepper to taste
    • 1/4 cup raw pumpkin seeds
    • 1/4 cup goji berries
    • For the dressing:
    • 3 tbsp olive oil
    • 2 tbsp orange juice
    • 1 tbsp lemon juice
    • 1/2 tsp turmeric
    • 1/4 tsp ground ginger
    • 1 tbsp agave or maple syrup
    • Sea salt to taste

    Direction

    1. Toss the squash in 1 tbsp oil and season with salt and pepper. Toss the cauliflower in the other tablespoon and season with salt and pepper. Roast both veggies at 375 degrees for 20- 49 |30 minutes (the cauliflower will cook faster), till golden brown and fragrant. Remove from oven and let cool.
    2. Place the arugula, goji berries, and pumpkin seeds in a large bowl. Add roasted vegetables. Whisk together the olive oil, lemon juice, turmeric, maple syrup or agave, ginger, and sea salt, and dress all the veggies.
    3. Divide salad onto two plates, and serve.

    DINNER

    RAW CAULIFLOWER RICE WITH LEMON, MINT, AND PISTACHIOS

    Serves 2

    INGREDIENTS

    • 5 cups raw cauliflower florets
    • 1 pistachios
    • 1/4 cup each basil and mint
    • 2 tsp lemon zest
    • 1 1/2 tbsp lemon juice
    • 1 tbsp olive oil
    • 1/4 cup dried currants
    • Sea salt and black pepper to taste

    Direction

    1. Transfer 3 cups of the cauliflower to a food processor. Process until the cauliflower is broken down into pieces that are about the size of rice. Transfer to a large mixing bowl.
    2. Transfer remaining 2 cups of cauliflower to the food processor. Add the pistachios. Process, once again, until cauliflower is broken down into rice sized pieces. Pulse in the basil and mint till herbs are finely chopped.
    3. Add the additional chopped cauliflower, pistachios, and herbs to the mixing bowl with the first batch of cauliflower. Add the lemon juice, oil, and currents. Season to taste with salt and pepper. Serve

    Breakfast

    RAW RANCH DRESSING

    • Makes 1 ½ cups
    • INGREDIENTS
    • ¾ cup cashews, soaked for at least two hours and drained
    • ½ cup water
    • 2 tbsp lemon juice
    • ¼ cup apple cider vinegar
    • ¼-½ tsp salt
    • ½ tsp dried thyme
    • ½ tsp dried oregano
    • 1 clove garlic
    • 3 tbsp fresh dill
    • 3 tbsp fresh parsley
    • 3 tbsp olive oil

    Direction

    Blend all ingredients in a high speed blender and serve.

    LUNCH

    Ā QUINOA ENCHILADAS

    Serves 6

    INGREDIENTS

    • 1 tbsp coconut oil
    • 2 cloves garlic, minced
    • 1 small yellow onion, chopped
    • 3/4 pounds baby bella mushrooms, chopped
    • 1/2 cup diced green chilis
    • 1/2 teaspoon ground cumin
    • 1/4 teaspoon sea salt (or to taste)
    • 1 can organic, low sodium black beans or 1 1/2 cup cooked black beans 1
    • 1/2 cup cooked quinoa
    • 10 6-inch corn tortillas
    • 1 1/4 cup organic, low sodium tomato or enchilada sauce

    METHOD

    1. Preheat oven to 350 degrees.
    2. In a large pot over medium heat, heat coconut oil. Sautee onion and garlic till onion is translucent (about 5-8 min). Add mushrooms and cook until liquid has been released and evaporated (another 5 min).
    3. Add the chilis to the pot and give them a stir for 2 minutes. Add the cumin, sea salt, black beans and quinoa, and continue heating the mixture until it’s completely warm.
    4. Spread a thin layer (1/2 cup) of marinara or enchilada sauce in the bottom of a casserole dish. Place a third of a cup of quinoa mixture in the center of a corn tortilla and roll it up. Place the tortilla, seam down, in the casserole dish. Repeat with all remaining tortillas and then cover them with 3/4 cup of additional sauce. Bake for 25 minutes, and serve.

    DINNER

    Ā PORTOBELLO ā€œSTEAKā€ AND CAULIFLOWER ā€œMASHED POTATOESā€

    Serves 4

    Ā INGREDIENTS For the mushrooms:

    • 1/4 cup olive oil
    • 3 tbsp balsamic vinegar
    • 3 tbsp low sodium tamari or nama shoyu
    • 3 tbsp maple syrup
    • Sprinkle pepper
    • 4 portobello mushroom caps, cleaned Submerge
    • 4 Portobello caps in the marinade. 1 hour will be enough for them to be ready, but overnight in the fridge is even better.
    • For the Cauliflower Mashed Potatoes:
    • 1 cups cashews,
    • raw 4 cups cauliflower, chopped into small florets and pieces
    • 2 tbsp mellow white miso
    • 3 tbsp nutritional yeast
    • 2 tbsp lemon juice
    • Sea salt and black pepper to taste
    • 1/3 cup (or less) water

    Direction

    1. Place cashews into the bowl of your food processor, and process into a fine powder.
    2. Add the miso, lemon juice, nutritional yeast, pepper and cauliflower. Pulse to combine. With the motor of the machine running, add water in a thin stream, until the mixture begins to take on a smooth, whipped texture. You may need to stop frequently to clean the sides of the bowl and help it along.
    3. When the mix resembles mashed potatoes, stop, scoop, and serve alongside a Portobello cap.

    BREAKFAST

    Ā SWEET POTATO HUMMUS

    • Serves 6
    • INGREDIENTS
    • 2 cups sweet potato, steamed or baked and cut into cubes
    • 1 can organic, low sodium chickpeas, drained (or 1 1/2 cups cooked chickpeas)
    • 1 1/2 tsp sesame oil
    • 1/4 cup tahini
    • 1 tablespoon lemon juice
    • 1/2 tsp smoked paprika
    • 1/2 tsp salt Black pepper to taste
    • 1/2 cup water + more as needed

    Direction

    1. Place sweet potato, chickpeas, sesame oil, tahini, lemon, salt and pepper into a food processor. Pulse to combine.
    2. Turn on the motor and drizzle in 1/2 water. Process mixture, stopping a few times to scrape down the bowl. Add more water as needed until you have a creamy, smooth textured hummus. Serve.

    Ā LUNCH

    Ā TURMERIC TAHINI DRESSING

    Makes 1 1/2 Cups

    Ā INGREDIENTS

    • 1/2 cup tahini
    • 2 tablespoons apple cider vinegar
    • 2 tablespoons coconut aminos or tamari
    • 1/2 teaspoon ground ginger (or 1 teaspoon fresh, grated ginger)
    • 2 teaspoons turmeric
    • 1 teaspoon maple syrup
    • 2/3 – 3/4 cup water

    Direction

    Blend all ingredients together in a blender or food processor till smooth. Start with 2/3 cup water and add more as needed (dressing will thicken in the fridge).

    DINNER

    Ā ROASTED VEGETABLE PESTO PASTA SALAD

    Note: Instead of using brown rice or quinoa pasta in this dish, you can also mix the roasted vegetables and pesto into a whole grain, like brown rice or millet or quinoa, for a more wholesome variation. Serves 4

    Ā INGREDIENTS

    • 3 cups zucchini, chopped into 3/4ā€ pieces
    • 3 cups eggplant, chopped into 3/4ā€
    • pieces
    • 1 large Jersey or heirloom tomato, chopped
    • 2 tbsp olive oil or melted coconut oil
    • Sea salt and black pepper to taste
    • 8 brown rice or quinoa pasta (penne and fusilli work well)
    • 1/2 – 2/3 cup walnut pesto

    Direction

    1. Preheat your oven to 400 F.
    2. Lay the zucchini, eggplant and tomato out on two parchment or foil lined baking sheets and drizzle with the olive or coconut oil. Coat the vegetables with the oil and roast vegetables for thirty minutes, or until tender and browning.
    3. While vegetables roast, bring a pot of salted water to boil. Add the pasta and cook till al dente (according to package instructions). Drain pasta and set aside in a large mixing bowl.
    4. Add the roasted vegetables and to the pasta. Mix in the pesto, season to taste, and serve at once.

    BREAKFAST

    HEMP HUMMUS

    Serves 4

    Ā INGREDIENTS

    • 1/4 cup shelled hemp seeds
    • 1 can chickpeas, drained, or 2 cups freshly cooked chickpeas
    • 1/2 tsp salt (to taste)
    • 2-3 tbsp freshly squeezed lemon juice (to taste)
    • 1 small clove garlic, minced
    • 1 tbsp tahini (optional)
    • 1/2 tsp cumin
    • Water as needed

    Direction

    1. Place the hemp seeds in the bowl of a food processor and grind till powdery.
    2. Add the chickpeas, salt, lemon, garlic, tahini, and cumin, and begin to process. Add water in a thin stream (stopping to scrape the bowl a few times) until the mixture is totally smooth and creamy.
    3. Garnish with extra hemp seeds and serve. Hummus will keep in the fridge for up to four days.

    LUNCH

    RAW PEANUT BUTTER AND JELLY

    Makes 20 Balls

    Ā INGREDIENTS

    • 1 1/2 cups organic roasted,
    • unsalted peanuts 1
    • 1/2 cups dark raisins
    • 2 tablespoons peanut butter
    • Pinch sea salt

    METHOD

    1. Add all ingredients to a food processor and process till the peanuts are broken down and the mixture is starting to stick together. It may release a little oil, but that’s OK.
    2. Roll mixture into 1 inch balls. Store in the fridge for at least thirty minutes before serving.

    DINNER

    Ā ARUGULA SALAD WITH ROASTED BUTTERNUT SQUASH, GOJI BERRIES, AND CAULIFLOWER

    Serves 2

    INGREDIENTS

    For the salad:

    • 4 heaping cups arugula (or other green)
    • 1 lb butternut squash, peeled and chopped
    • 1 small head cauliflower, washed and chopped into small florets
    • 2 tbsp coconut or olive oil
    • Sea salt and pepper to taste
    • 1/4 cup raw pumpkin seeds
    • 1/4 cup goji berries
    • For the dressing:
    • 3 tbsp olive oil
    • 2 tbsp orange juice
    • 1 tbsp lemon juice
    • 1/2 tsp turmeric
    • 1/4 tsp ground ginger
    • 1 tbsp agave or maple syrup
    • Sea salt to taste

    METHOD

    1. Toss the squash in 1 tbsp oil and season with salt and pepper. Toss the cauliflower in the other tablespoon and season with salt and pepper. Roast both veggies at 375 degrees for 20- 49 30 minutes (the cauliflower will cook faster), till golden brown and fragrant. Remove from oven and let cool.
    2. Place the arugula, goji berries, and pumpkin seeds in a large bowl. Add roasted vegetables. Whisk together the olive oil, lemon juice, turmeric, maple syrup or agave, ginger, and sea salt, and dress all the veggies.
    3. Divide salad onto two plates, and serve.

    Breakfast

    GLUTEN FREE, VEGAN PUMPKIN MUFFINS

    Makes 12 muffins

    Ā INGREDIENTS

    • 2 cups gluten free, all purpose flour
    • 2 tsp baking powder
    • 1 tsp baking soda
    • 2 tsp pumpkin pie spice 1/2 tsp.
    • salt 1 teaspoon
    • apple cider vinegar 1 cup
    • almond milk 2 tbsp
    • melted coconut oil 1/2 cup cup maple syrup
    • 3/4 cup pumpkin puree
    • 1/2 cup raisins (optional)

    Direction

    1. Pre-heat oven to 350 degrees lightly grease a muffin tin.
    2. Mix together the flour, baking powder, baking soda, pumpkin pie spice, and salt in a large mixing bowl.
    3. In a separate mixing bowl, whisk together the apple cider vinegar and almond milk till frothy. Mix in the oil, syrup, and pumpkin puree.
    4. Pour the wet ingredients into the dry ingredients and mix till they’re just combined—don’t overmix. Fold in the raisins.
    5. Spoon the batter into muffin tins and bake for about 20- 25 minutes, or until a toothpick inserted into the center of a muffin comes out clean. Muffins will keep for up to three days in an airtight container, or can be frozen.

    LUNCH Ā Ā Ā Ā Ā Ā Ā Ā Ā 

    ROASTED CAULIFLOWER AND PARSNIP SOUP

    Yields

    4 servings

    INGREDIENTS

    • 1 medium head cauliflower, chopped 4 large parsnips, peeled and chopped
    • 1-2 tbsp olive oil
    • 4 shallots, cut in half
    • 1 clove garlic, minced
    • 1 tsp thyme
    • 1/2 tsp sage
    • 4 cups vegetable broth
    • 1/2 cup almond or coconut milk
    • Sea salt and pepper to taste Paprika

    METHOD

    1. Preheat oven to 400 degrees.Line a baking tray or two with tin foil
    2. Lay cauliflower, parsnips, shallots, and garlic, out on foil, and drizzle with olive oil, thyme, sage, salt and pepper.
    3. Roast veggies for about 35-40 min, or until they’re soft and golden brown.
    4. Place veggies in a high speed blender (you may have to work in batches) and add broth and non-dairy milk. Blend until soup is smooth and creamy, adding more liquid if you need to. Alternately, you can use an immersion blender.
    5. Transfer soup to a pot and re-season to taste with salt and pepper

    DINNER

    EASY FRIED RICE AND VEGETABLES

    Serves 2

    INGREDIENTS

    • 2 tsp toasted sesame oil
    • 1 tbsp grated ginger 1
    • ½ cups cooked brown rice
    • 2-3 cups frozen or fresh vegetables of choice
    • 1 tbsp low sodium tamari
    • 1 tbsp rice vinegar Vegetable broth as needed

    Direction

    1. Heat the sesame oil in a large wok. Add the grated ginger and heat it for a minute or two.
    2. Add the brown rice and vegetables. Saute till the vegetables are tender.
    3. Add the tamari, rice vinegar, and a splash of vegetable broth if the mixture is dry. Serve.

    BREAKFAST

    APPLE CINNAMON OATMEAL

    INGREDIENTS

    • 1 cup gluten free rolled oats
    • 1 cup water
    • 3/4 cup almond milk
    • 3/4 cup diced apples
    • 1/2 teaspoon cinnamon or pumpkin pie spice
    • 2 tbsp maple syrup
    • 1/4 cup chopped raw walnut pieces

    Ā Direction

    1. Combine the oats, water, almond milk, apples, cinnamon and syrup in a medium pot or saucepan. Bring to a boil and lower to a simmer. Cook until oats have absorbed the liquid and apples are tender (about 10-15 minutes).
    2. Divide oats into two bowls and top with raw walnut pieces. Enjoy.

    LUNCH

    BASIC CASHEW CHEESE

    Makes 1 cup

    INGREDIENTS

    • 1/4 cups cashews, soaked for at least three hours (or overnight) and drained
    • 1/2 tsp sea salt
    • 1 small clove garlic, minced (optional) 2 tbsp lemon juice
    • 1/3-1/2 cup water
    • 1/4 cup nutritional yeast

    Direction

    Place the cashews, sea salt, garlic, lemon, and 1/3 cup water in a food processor. Process till the mixture is very smooth and soft (you’re aiming for a texture similar to creamy ricotta cheese), stopping to scrape the bowl down a few times and adding a little extra water as necessary

    DINNER

    Ā RAW ā€œPEANUTā€ NOODLES

    Serves 2

    INGREDIENTS For the dressing:

    • 1 tablespoon grated ginger
    • 1/2 cup olive oil
    • 2 tsp sesame oil (toasted)
    • 2 tbsp mellow white miso
    • 3 dates, pitted, or
    • ¼ cup maple syrup
    • 1 tbsp nama shoyu
    • 1/4 cup water
    • For the noodles: 2 zucchinis
    • 1 red bell pepper, sliced into matchsticks
    • 1 carrot, grated
    • 1 small cucumber, peeled into thin strips
    • 1 cup thinly sliced, steamed snow peas
    • 1/4 cup chopped scallions or green onion

    Ā METHOD

    1. Blend dressing ingredients in a high speed blender until all ingredients are creamy and smooth.
    2. Use a spiralizer or julienne peeler to cut the zucchini into long, thin ā€œnoodles.ā€ Combine the zucchini with the pepper, carrot, cucumber, and scallions. 3. Dress the noodles with enough dressing to coat them well. Serve.

    Ā 

    Breakfast

    QUINOA BREAKFAST PORRIDGE

    INGREDIENTS

    • 1 cup dry quinoa
    • 2 cups almond milk
    • 1 tbsp agave or maple syrup
    • 1/2 tsp vanilla 1/2 tsp cinnamon
    • 1 tablespoon ground flax meal Optional toppers and add-ins: sliced banana, fresh berries, a few tablespoons raw walnuts,
    • a tablespoon of chia seeds,
    • a tablespoon of almond butter
    • Direction
    • Combine quinoa, almond milk, sweetener, vanilla, and cinnamon in a small pot. Bring to a boil and reduce to a simmer.
    • Allow the quinoa to cook until all of the liquid is absorbed and quinoa is fluffy (15-20 minutes). Stir in the flax meal. Stir in any additional toppers or add-ins, and enjoy.

    LUNCH

    GLUTEN FREE TORTILLA PIZZA

    INGREDIENTS

    • 2 10ā€ brown rice tortillas
    • 2/3 cup low sodium,
    • organic marinara sauce, divided
    • 2 cups vegetable + toppings of choice (broccoli, spinach, peppers, mushrooms, olives, artichokes, roasted potato, etc)
    • 1/2 cup basic cashew cheese

    Direction1. Preheat oven to 400 F. Place tortillas on a foil or parchment lined baking sheet. Bake for 5- 8 minutes, or until slightly crispy.

    1. Remove tortillas from oven. Top with tomato sauce and veggies, and return to oven for 8- 10 more minutes (till toppings are cooked through). Dot with cashew cheese, and serve.

    NB: If you don’t have cashew cheese, you can simply sprinkle pizzas with nutritional yeast. You can also use red pepper hummus in place of the tomato sauce.

    Dinner

    BROWN RICE AND LENTIL SALAD

    Serves 4

    INGREDIENTS

    • 2 tablespoons olive oil
    • 1 tablespoon apple cider vinegar
    • 1 tablespoon lemon juice
    • 1 tablespoon dijon mustard
    • 1/2 tsp smoked paprika
    • Sea salt and black pepper to taste
    • 2 cups cooked brown rice 1 can organic,
    • no sodium added lentils, rinsed, or 1 1/ cups cooked lentils
    • 1 carrot, diced or grated 4 tbsp chopped fresh parsley

    Direction

    1. Whisk oil, vinegar, lemon juice, mustard, paprika, salt and pepper together in a large bowl.
    2. Add the rice, lentils, carrot and parsley. Mix well and serve.

    Breakfast

    VANILLA CHIA PUDDING

    Makes 2 Servings

    INGREDIENTS

    • 6 tablespoons chia seeds
    • 2 cups almond milk
    • 2 tablespoon maple syrup or agave
    • 1 teaspoon vanilla extract
    • 1/2 teaspoon cinnamon

    Direction

    Blend up the almond milk, vanilla, maple syrup, and cinnamon.

    Pour liquid mixture over the chia seeds and stir till seeds are evenly mixed in. Stir again five minutes later, and five minutes after that. Let sit for an hour at least, or simply let it sit in the fridge overnight. Serve, topped with fresh fruit of choice. Pudding will keep in the fridge for up to four days.

    LUNCH

    CARROT AVOCADO BISQUE

    INGREDIENTS

    • 2 cups carrot juice
    • 1/2 Haas avocado
    • 1 tablespoon low sodium tamari
    • 1 teaspoon grated ginger
    • Direction
    • Blend all ingredients in a high speed blender till smooth.

    DINNER

    RAW CAULIFLOWER RICE WITH LEMON, MINT, AND PISTACHIOS

    Serves 2

    INGREDIENTS

    • 5 cups raw cauliflower florets
    • 1 pistachios
    • 1/4 cup each basil and mint
    • 2 tsp lemon zest
    • 1 1/2 tbsp lemon juice
    • 1 tbsp olive oil
    • 1/4 cup dried currants
    • Sea salt and black pepper to taste

    Direction

    1. Transfer 3 cups of the cauliflower to a food processor. Process until the cauliflower is broken down into pieces that are about the size of rice. Transfer to a large mixing bowl.
    2. Transfer remaining 2 cups of cauliflower to the food processor. Add the pistachios. Process, once again, until cauliflower is broken down into rice sized pieces. Pulse in the basil and mint till herbs are finely chopped.
    3. Add the additional chopped cauliflower, pistachios, and herbs to the mixing bowl with the first batch of cauliflower. Add the lemon juice, oil, and currents. Season to taste with salt and pepper. Serve

    Breakfast

    GLUTEN FREE, VEGAN PUMPKIN MUFFINS

    Makes 12 muffins

    Ā INGREDIENTS

    • 2 cups gluten free, all purpose flour
    • 2 tsp baking powder
    • 1 tsp baking soda
    • 2 tsp pumpkin pie spice 1/2 tsp.
    • salt 1 teaspoon
    • apple cider vinegar 1 cup
    • almond milk 2 tbsp
    • melted coconut oil 1/2 cup cup maple syrup
    • 3/4 cup pumpkin puree
    • 1/2 cup raisins (optional)

    Direction

    1. Pre-heat oven to 350 degrees lightly grease a muffin tin. 2. Mix together the flour, baking powder, baking soda, pumpkin pie spice, and salt in a large mixing bowl. 3. In a separate mixing bowl, whisk together the apple cider vinegar and almond milk till frothy. Mix in the oil, syrup, and pumpkin puree. 4. Pour the wet ingredients into the dry ingredients and mix till they’re just combined—don’t overmix. Fold in the raisins. 5. Spoon the batter into muffin tins and bake for about 20- 25 minutes, or until a toothpick inserted into the center of a muffin comes out clean. Muffins will keep for up to three days in an airtight container, or can be frozen.

    LUNCH

    SPICY THAI SALAD

    INGREDIENTS For the dressing:

    • 1 avocado
    • 1 cup coconut water
    • ¼ cup cilantro
    • ¼ cup basil
    • ¼ tsp salt (or more)
    • 2 pitted dates
    • 1 tbsp minced or grated ginger
    • Sprinkle of cayenne pepper

    Ā For the salad:

    • 1 bell pepper, chopped
    • 2 cups grated carrots
    • 1/2 cup cilantro, chopped
    • 1 cup sprouts
    • 2 cups shredded romaine lettuce
    • 1 cup sliced cucumbers

    Ā Direction

    1. Blend all dressing ingredients in a high speed blender till smooth. 2. Top salad with dressing as desired. Serve.

    DINNER

    SWEET POTATO AND BLACK BEAN CHILI

    INGREDIENTS

    • 1/2 cup dried black beans
    • 4 cups sweet potato, diced into 3/4 inch cubes
    • 1 tablespoon olive oil
    • 1 1/2 cups chopped white or yellow onion
    • 2 cloves garlic, minced
    • 1 chipotle pepper en adobo, chopped finely
    • 2 teaspoons cumin powder
    • 1/2 teaspoon smoked paprika
    • 1 tablespoon ground chili powder 1
    • can of organic, diced tomatoes (I like the Muir Glen brand)
    • 1 can organic, low sodium black beans (or 1 1/2 cups cooked black beans)
    • 2 cups low sodium vegetable broth,
    • Sea salt to taste

    Direction

    1. Heat the tablespoon of oil in a dutch oven or a large pot. Saute the onion for a few minutes, then add the sweet potato and garlic. Keep sauteing until the onions are soft, about 8-10 minutes.
    2. Add the chili en adobo, the cumin, the chili powder, and the smoked paprika. Heat until the spices are very fragrant. Add the tomatoes, black beans, and vegetable broth.
    3. When broth is bubbling, reduce to a simmer and cook for approximately 25-30 minutes, or until the sweet potatoes are tender.
    4. Add more broth as needed, and season to taste with salt. Serve. Leftover chili can be frozen and will keep for up to five days

    Breakfast

    BANANA BREAKFAST WRAPS

    INGREDIENTS

    • 2 large bananas
    • 4 Boston or butter
    • lettuce leaves
    • 4 tbsp almond butter
    • 4 tsp maple syrup

    Direction

    1. Spread each lettuce leaf with a tablespoon of almond butter.
    2. Cut the bananas in half. Place half of a banana in each leaf.

    Drizzle each with a teaspoon of maple syrup and serve.

    LUNCH

    RED QUINOA, ALMOND AND ARUGULA SALAD WITH CANTELOUPE

    INGREDIENTS

    • 1 1/2 cups fresh cantaloupe, cut into 1 inch chunks
    • 1 1/2 cups red quinoa (regular quinoa is also totally fine)
    • 4 cups arugula, tightly packed
    • 1/4 cup slivered, crumbled, or sliced almonds
    • 2 tablespoons flax, hemp, or olive oil
    • 1 tablespoon apple cider vinegar
    • 1 teaspoon maple syrup
    • Sea salt and black pepper to taste

    Ā Direction

    1. Whisk together the oil, vinegar, syrup, and seasoning. 2. Divide the arugula, quinoa, and melon onto two serving plates. Sprinkle them with almonds and then drizzle the dressing over them.

    DINNER

    EGGPLANT ROLLATINI WITH CASHEW CHEESE

    INGREDIENTS For rollatini:

    • 2 large eggplant, sliced lengthwise into
    • 1/4 inch thick slices
    • Olive oil 1
    • 1/4 cups cashews, soaked for at least three hours (or overnight) and drained
    • 1/2 tsp sea salt
    • 1 small clove garlic, minced (optional)
    • 2 tbsp lemon juice
    • 1/3-1/2 cup water
    • 1/4 cup nutritional yeast
    • 2 tsps dried basil
    • 1 tsp dried oregano
    • Black pepper to taste
    • 1/2 10 package frozen spinach, defrosted and squeezed thoroughly to remove all excess liquid (I press mine firmly through a sieve)
    • 1 1/2 cups organic, low sodium marinara sauce

    Ā Direction

    1. Preheat oven to 400 F.

    Slice eggplants lengthwise into strips about 1/2ā€ thick. Place eggplant slices onto baking sheets and sprinkle well with sea salt or kosher salt.

    Let sit for 30 minutes; this decreases bitterness and removes excess moisture.

    Pat the slices dry, and spray them or brush them lightly with olive oil.

    1. Roast eggplant slices till browning (about 20 min), flipping halfway through.
    2. While eggplant is roasting, make the cashew cheese.

    Place the cashews, sea salt, garlic, lemon, and 1/3 cup water in a food processor.

    Process till the mixture is very smooth and soft (you’re aiming for a texture similar to creamy ricotta cheese), stopping to scrape the bowl down a few times and adding a little extra water as necessary.

    Stop the motor, and add the nutritional yeast, basil, oregano, and black pepper.

    Process again to incorporate.

    Transfer the cashew cheese to a bowl and mix in the chopped spinach. Set the cheese mixture aside.

    1. Remove the roasted eggplant from the oven and reduce heat to 325F.

    Allow the slices to cool until they can be handled. Transfer them to a cutting board and add about 3 tbsp of the cheese mixture to the end of one side. Roll up from that side, and place seam down in a small casserole dish. Repeat with all remaining slices.

    1. Smother the eggplant rolls with tomato sauce, and bake, uncovered, for about 20-25 minutes, or until hot. Serve with sides of choice.

    Breakfast Ā 

    STRAWBERRY GINGER CHIA PUDDING

    INGREDIENTS

    • 6 tbsp chia seeds
    • 1 cup frozen or regular strawberries
    • 1 3/4 cups almond milk
    • 3/4 tsp ginger powder (substitute cinnamon if you prefer)
    • 1 tablespoon maple syrup

    Direction

    Blend the strawberries, milk, ginger, and sweetener together on high till smooth.

    Pour liquid over the chia seeds, and stir every couple of minutes for the next fifteen minutes. Let sit for a few hours or overnight in the fridge. Serve.

    LUNCH

    KALE SALAD WITH CARROTS, APPLES, RAISINS, AND CREAMY CURRY DRESSING

    • Ingrediensts For the dressing:
    • 1/2 cup raw cashews or walnuts
    • 2 tablespoons lemon juice
    • 2 pitted dates
    • 1/2 cup water
    • 1/2 tsp sea salt
    • 2 tsp curry powder

    For the salad:

    • 1 head kale, de-stemmed, washed, dried, and cut into bite sized pieces (about 5 cups)
    • 2 large carrots, peeled and chopped
    • 1 large apple, chopped into small pieces
    • 1/3 cup raisins
    • 1/2 cup chickpeas

    Direction

    1. Blend all dressing ingredients in a high speed blender till smooth. Massage the kale with the dressing, making sure that everything is well coated and softened (start with 1/2 cup dressing and add as needed—you may have some leftover).

    Add the apple, carrot, raisins, and chickpeas, and remix the salad, adding more dressing if you like. Serve

    DINNER

    Ā BLACK BEAN AND CORN BURGERS

    Makes 4 Burgers

    INGREDIENTS

    • 1 tablespoon coconut oil
    • 1 small yellow onion, chopped
    • 1 cup fresh, frozen or canned organic corn kernels
    • 1 can organic, low sodium black beans, drained (or 1 1/2 cups cooked black beans)
    • 1 cup brown rice, cooked
    • 1/4 cup oat flour (or ground, rolled oats)
    • 1/4 cup tomato paste
    • 2 tsp cumin
    • 1 heaping tsp paprika
    • 1 heaping tsp chili powder
    • 1/2 – 1 tsp sea salt (to taste)
    • Black pepper or red pepper, to taste

    Direction

    1. Preheat your oven to 350 F.
    2. Heat the coconut oil in a large sautƩ pan.

    Add the onion and saute till onion is golden, soft, and fragrant (about 5-8 minutes).

    Add corn, beans and tomato paste to the pan and heat through.

    3) Place cooked rice into the bowl of a food processor.

    Add the beans, onion, tomato paste, and corn mixture. Pulse to combine. Add spices, oat flour, and a touch of water, if you need it

    . Pulse more, until you have a thick and sticky (but pliable) mixture.

    If the mixture is too wet, add a tablespoon or two of additional oat flour.

    Shape into 4 burgers and place burgers on a foil lined baking sheet. Bake for 25 -30 minutes, or until burgers are lightly crisped, flipping once through. Serve with fresh guacamole, if desired!

    BREAKFAST

    APPLE CINNAMON OATMEAL

    INGREDIENTS

    • 1 cup gluten free rolled oats
    • 1 cup water
    • 3/4 cup almond milk
    • 3/4 cup diced apples
    • 1/2 teaspoon cinnamon or pumpkin pie spice
    • 2 tbsp maple syrup
    • 1/4 cup chopped raw walnut pieces

    Ā Direction

    1. Combine the oats, water, almond milk, apples, cinnamon and syrup in a medium pot or saucepan. Bring to a boil and lower to a simmer. Cook until oats have absorbed the liquid and apples are tender (about 10-15 minutes). 2. Divide oats into two bowls and top with raw walnut pieces. Enjoy.

    LUNCH

    EASY CURRIED YELLOW LENTILS WITH AVOCADO ā€œCROUTONSā€

    INGREDIENTS

    • 3/4 cup onion, diced 1
    • 1/2 tbsp coconut oil
    • 1 cup yellow lentils
    • 1 sweet potato, cut into
    • 1 1/2 inch cubes 2 carrots, diced (optional, but I had them
    • 1/2 tsp turmeric
    • 1 tbsp mild curry powder
    • 1 tsp powdered ginger
    • 1/2 tsp sea salt
    • Black pepper to taste
    • 4 cups vegetable broth or water

    Direction

    1. Heat oil in a large pot over medium heat.

    Saute onion till its turning translucent and a little golden. Add the lentils, potato, carrots, and spices/seasonings, and stir to combine everything.

    1. Add the broth or water to the pot and bring to a boil. Reduce to a simmer and cook for 25 minutes, or until the lentils and sweet potato are tender

    . 3. Allow lentils to cool a bit, then serve with fresh avocado slices

     

    DINNER

    RAW ZUCCHINI ALFREDO WITH BASIL AND CHERRY TOMATOES

    INGREDIENTS

    • Pasta 2 large zucchini
    • 1 cup cherry tomatoes, halved
    • 1/4 cup basil, sliced
    • Raw alfredo sauce
    • 1 cup cashews, soaked for at least three hours (or overnight) and drained
    • 1/3 cup water
    • 1 tsp agave or maple syrup
    • 1 clove garlic
    • 3-4 tbsp lemon juice (to taste)
    • 1/4 cup nutritional yeast
    • 1/4 tsp sea salt

    Direction

    1. Use a spiralizer or a julienne peeler to cut zucchini into long ribbons (resembling noodles).
    2. Add tomatoes and basil to the zucchini noodles and set them all aside in a large mixing bowl.
    3. Blend all of the alfredo sauce ingredients together in a high speed blender till smooth.
    4. Cover the pasta in 1/2 cup sauce, and mix it in well, adding additional sauce as needed (you’ll have some sauce leftover). Serve.

    BREAKFAST

    Ā GLUTEN FREE, VEGAN BANANA PANCAKES

    INGREDIENTS

    • 1 cup all purpose, gluten free flour
    • 1 1/2 tsp baking powder
    • 1/2 tsp cinnamon Dash sea salt
    • 1 tsp apple cider vinegar
    • 2/3 cup almond milk
    • 1 ripe banana
    • 1 teaspoon vanilla
    • 1 tbsp + 2 tsp melted coconut oil, divided

    Direction

    1. Mix the flour, baking powder, cinnamon, and sea salt together.
    2. Add the vinegar to the almond milk and whisk together till froth.

    Add the almond/vinegar mixture to a blender,

    along with the banana, vanilla, and 1 tbsp coconut oil.

    Blend till smooth.

    1. Mix the liquid mixture into the flour mixture till just combined.
    2. Heat 2 tsp coconut oil in a nonstick skillet.

    Add the batter,

    heaping 1/4 cup at a time.

    Let the pancakes cook till bubbles form on the top; then flip and continue cooking till pancakes are cooked through.

    Repeat with all remaining batter.

    1. Serve pancakes with fresh berries.

     

    LUNCH

    Ā 

    ROASTED BUTTERNUT SQUASH AND APPLE SOUP

    INGREDIENTS

    • 1 butternut squash, peeled and chopped (about 3-4 lbs, or 4-5 cups)
    • 3 small apples, roughly chopped
    • 1 very small onion, chopped
    • 2 tbsp melted coconut oil
    • 1/2 tsp kosher or sea salt (+more to taste)
    • Black pepper to taste
    • 1/4 tsp nutmeg
    • 1/2 tsp crushed thyme
    • 2 1/2 cups low sodium vegetable broth
    • 1/2 cup canned coconut milk

    Direction

    1. Place squash, apples, and onion on a large roasting tray.

    Drizzle coconut oil and salt and pepper over them, mix with your hands, and roast at 375 degrees for about 45 minutes,

    or until they’re all soft and golden.

    1. Place roasted veggies in a blender with vegetable broth, nutmeg, coconut milk, and thyme.

    Blend, and season to taste with salt and pepper.

    If the soup needs more liquid, add some more, until it reaches the consistency you like.

    1. Transfer soup to a pot, re-heat and serve.

    DINNER

    BUTTERNUT SQUASH CURRY

    INGREDIENTS

    • 1 tablespoon melted coconut oil
    • 1 white or yellow onion, chopped
    • 1 clove garlic, minced
    • 1 tablespoon fresh ginger, minced
    • 3 tablespoons red curry paste
    • 1 tablespoon organic sugar or coconut sugar
    • 2/3 cups vegetable broth
    • One can coconut milk
    • tablespoon soy sauce or tamari
    • 1 green or red bell pepper, chopped
    • 1 pound butternut squash
    • 2 cups green beans, cut into 2 pieces
    • 1 to 2 tablespoon lime juice

    Direction

    1. Heat the coconut oil in a large pot or wok.

    Add the onion and cook till it’s soft and translucent (5 to 8 minutes). 2. Add the garlic and ginger and let them cook for about a minute.

    Then, add the curry paste and sugar.

    Mix the ingredients together until the paste is evenly incorporated.

    1. Whisk in the broth, the coconut milk, and the tamari

    . Add the red pepper and butternut squash. Simmer till the squash is totally tender (25 to 30 minutes minutes).

    If you need to add extra broth as the mixture cooks, do so.

    1. Stir in the green beans and let them cook for two or three minutes, or until tender.

    Season the curry to taste with extra soy sauce or tamari

    and stir in the lime juice as desired.

    Remove from heat and serve over quinoa or brown basmati rice. Leftovers will keep for four days

    Breakfast

    BANANA AND ALMOND BUTTER OATS

    INGREDIENTS

    • 1 cup gluten free rolled oats
    • 1 cup almond milk
    • 1 cup water
    • 1 teaspoon cinnamon
    • 2 tablespoons almond butter
    • 1 banana, sliced

    Direction

    1. Bring the water and almond milk to a boil in a small pot.

    Add the oats and reduce to a simmer.

    1. Cook until oats have absorbed all liquid.

    Stir in cinnamon.

    Top with almond butter and banana, and serve.

     

    LUNCH

    MANGO, KALE, AND AVOCADO SALAD

    INGREDIENTS:

    • 1 bunch curly kale, de-stemmed, chopped, washed, and dried (about 6 cups after preparation)
    • Juice of 1 large lemon
    • 2 teaspoons flax or olive oil
    • 1 teaspoon sesame oil
    • 2 teaspoons maple syrup or agave nectar
    • Sea salt to taste
    • 1 chopped red bell pepper
    • 1 cup mango, cut into small cubes
    • 1 small Haas avocado, cut into cubes

    Direction

    ā€œMassageā€ the lemon juice, flax/olive and sesame oils, syrup, and salt into the kale till it’s wilted and dressed evenly

    Mix in the pepper, mango, and avocado cubes. Toss well to combine. Serve.

    DINNER

    GLUTEN FREE WHITE BEAN AND SUMMER VEGETABLE PASTA

    INGREDIENTS

    • 1 small eggplant, cut into 1 inch cubes and lightly salted for 30 minutes, then patted dry
    • 1 clove garlic, minced
    • 1 large zucchini, sliced
    • 1 can organic fire roasted,
    • diced tomatoes 1 small can organic tomato sauce
    • 1 tsp agave
    • 1 tbsp dried basil
    • 1 tsp dried oregano
    • 1 tsp dried thyme
    • 1 can (or 2 cups freshly cooked) cannellini or navy beans, drained 8 oz. dry brown rice or quinoa pasta (rigatoni, linguine, and penne are all fine)

    Direction

    1. Heat a large skillet with olive or coconut oil spray (or just use a few tbsp water). Sautee the eggplant with the garlic till the eggplant is getting nice and brown (about 8 minutes).
    2. Add the zucchini and cook it till tender (another 5 minutes).
    3. Add the canned tomatoes, tomato sauce, agave, basil, oregano, thyme. Heat through. Test for seasoning, and add more of whatever herbs you like.
    4. Add the white beans and heat the whole sauce through. This is so tasty and simple, you could eat it on its own as a ā€œcheater’sā€ ratatouille.
    5. While your sauce cooks, put a pot of salted water to boil. Add pasta when it hits a rolling boil, and cook pasta till tender but still a little al dente.
    6. Drain pasta, smother with sauce, and serve. Leftovers will keep for three days in the fridge.

    Quina Bbreakfast Porridge

    Iingredients Ā 

    • 1 cup dry quinoa
    • 1 cups almond milk
    • 1 tbsp agave or maple syrup
    • 1/2 tsp vanilla
    • 1/2 tsp cinnamon
    • 1 tablespoon ground flax
    • Optional toppers and add-ins:
    • sliced banana, fresh berries, a few tablespoons raw walnuts,
    • a tablespoon of chia seeds,
    • a tablespoon of almond butter

    Direction

    1. Combine quinoa, almond milk, sweetener, vanilla, and cinnamon in a small pot. Bring to a boil and reduce to a simmer.
    2. Allow the quinoa to cook until all of the liquid is absorbed and quinoa is fluffy (15-20 minutes). Stir in the flax meal. Stir in any additional toppers or add-ins, and enjoy.

    Ā Lunch

    Ā Smoky Avocado & Jicama Salad

    Iingredients

    For the dressing:

    • 1 small avocado
    • 1 tbsp cumin powder
    • Juice of 2 limes
    • 1/2 teaspoon smoked paprika
    • 1 cup water
    • 1/4 tsp salt Dash cayenne pepper

    Ā For the salad:

    • 1 heaping cup shredded cabbage
    • 1 heaping cup shredded carrot
    • 10 large leaves romaine lettuce, sliced thinly
    • 2 cups jicama, cut into matchsticks
    • 2 tbsp toasted pumpkin seeds

    Direction

    1. Blend all dressing ingredients together in a blender or processor till smooth.
    2. Pour dressing over this salad, and toss. Serve.

    Dinner Ā 

    Zucchini Pasta With CheeryĀ  Tomato Ā , Basil SweetĀ  Potato, And Ā Hemp Armesan

    Iingredients

    • 2 large zucchini
    • 1 red bell pepper, diced
    • 15 cherry tomatoes, quartered
    • 8 large basil leaves,
    • chiffonaded 2 small sweet potato, baked and then cut into cubes
    • 2 tbsp balsamic vinegar
    • 1 small avocado, cubed
    • 4 tbsp hemp parmesan

    Direction

    1. Use a spiralizer or a julienne peeler to cut zucchini into long ribbons (resembling noodles).
    2. Toss zucchini with all remaining ingredients, and serve.

    Hemp Parmesan Makes 1/2 – 2/3 cup

    Ingredients

    • 6 tbsp hemp seeds
    • 6 tbsp nutritional yeast Dash
    • sea salt

    Direction Combine all ingredients in a food processor, and pulse to break down and combine. Store in the fridge for up to 2 weeks

    VanillaĀ  Chia Pudding

    Ingredients

    • 6 tablespoons chia seeds
    • 2 cups almond milk
    • 2 tablespoon maple syrup or agave
    • 1 teaspoon vanilla extract
    • 1/2 teaspoon cinnamon

    Direction

    Blend up the almond milk, vanilla, maple syrup, and cinnamon.

    Pour liquid mixture over the chia seeds and stir till seeds are evenly mixed in. Stir again five minutes later, and five minutes after that. Let sit for an hour at least, or simply let it sit in the fridge overnight. Serve, topped with fresh fruit of choice. Pudding will keep in the fridge for up to four days.

    Lunch

    Crunchy Red Cabbage & GreenĀ  Apple Sesame Slaw

    Ingredients For the salad:

    • 3 cups thinly shredded red cabbage
    • 1 large granny smith apple
    • shredded 2 tbsp hemp seeds

    For the dressing:

    • 1/4 cup tahini
    • 3 tablespoons water
    • 2 teaspoons agave nectar or maple syrup
    • 1/2 teaspoon sesame oil
    • Sea salt (to taste)
    • 1 tablespoon apple cider vinegar

    Ā Direction

    1. Whisk dressing ingredients together and set aside.
    2. Dress the shredded vegetables and hemp seeds with dressing; you can use as much as you like, but make sure you coat everything well (a half cup will probably suffice). Serve. Slaw will keep in the fridge overnight.

    Ingredents For the salad:

    • 5 cups washed, dried, and chopped kale (about 1 bunch after preparation)
    • 2 small carrots
    • grated 2 stalk celery
    • chopped 4 tbsp golden raisins
    • 4 tbsp chopped walnuts
    • 1 apple, sliced thin

    For the dressing:

    • 2 tbsp olive oil
    • 1/2 tbsp apple cider
    • 1 tbsp agave
    • Salt pepper to taste

    Direction

    Whisk the dressing ingredients together, and set aside.

    1. In a big mixing bowl, pour about the dressing onto the chopped kale, and begin ā€œmassagingā€ it with your hands, until the kale starts to get soft and well coated. It should develop even a wilted texture.
    2. Add the remaining salad ingredients, and toss the whole salad again.
    3. Plate the salad, and top it with your sliced apple. Enjoy. Leftovers will keep overnight in the fridge.

    Dinner

    Black Bean & Quinoa Salad with Quick Cumin Dressing

    Ingredients Ā For the salad:

    • 1 cup dry quinoa,
    • rinsed Dash salt
    • 2 cups vegetable broth or water
    • 1/2 large cucumber, diced neatly
    • 1 small bell pepper, diced neatly,
    • 1 can organic black beans
    • 10-15 basil leaves, chopped into a chiffonade
    • 1/4 cup fresh cilantro, chopped

    For the vinaigrette:

    • 2 tbsp extra virgin olive oil
    • 1/4 cup apple cider vinegar
    • 1 tbsp agave or maple syrup
    • 1 tbsp dijon mustard
    • 1 tsp cumin
    • Salt and pepper to taste

    Direction

    1. Rinse quinoa through a sieve till the water runs clear.

    Transfer it to a small or medium sized pot and add two cups of vegetable broth or water and dash of salt.

    Bring to a boil, then reduce to a simmer.

    Cover the pot so that the lid is on, but there’s a small gap where water can escape.

    Simmer till quinoa has absorbed all of the liquid and is fluffy (about 15-20 minutes).

    Transfer cooked quinoa to a mixing bowl.

    Add chopped vegetables, black beans, and herbs.

    Whisk dressing ingredients.

    Add the dressing to the salad, and serve. (If you don’t feel that you need all the dressing, just add as much as you’d like to.) Salad will keep for three days in the fridge.

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    Breakfast

    1. Sweet Chocolate Oatmeal

    Ingredients

    • Rolled oats Plain, dry oatmeal 1/2 cup (40 grams)
    • Cocoa Dry powder, unsweetened 4 tsp (7.2 grams)
    • Brown sugar 2 tbsp. (18 grams)

    Directions

    1. Mix water, oatmeal, and cocoa in a bowl.
    2. Put in the microwave for 1 minute. Check consistency and, if necessary, add more water and heat further.
    3. Stir in brown sugar and enjoy!

    Calories intake in this recipe = 218

    1. Oranges

    Ā Oranges raw, 2 fruit (2-5/8″ dia) (262 grams)

    Calories intake in this recipe = 123

    Ā Total Calories taken for Breakfast = 218 + 123 = 341

    Ā Snack

    1. Peanut butter& Banana Toast

    Ingredients

    • Whole wheat bread 1 slice, regular (25 grams)
    • Peanut butter Nuts, plain, without salt added 1 tbsp. (16 grams)
    • Banana raw 1 medium (7″ to 7-7/8″ long) (118 grams)
    • Cinnamon, ground 1/8 tsp (0.33 grams)

    Directions

    1. Toast bread to desired doneness.
    2. Spread almond butter on toast.
    3. Top with banana slices and cinnamon and enjoy!

    Calories intake in this recipe = 278

    1. Whole Wheat Toast
    • Whole-wheat bread 1 slice (28 grams)
    1. Put a slice of whole wheat bread into the toaster.

    Calories intake in this recipe = 71

    Total Calories taken for Snack = 278 + 71 = 349

    Lunch

    1. Kale and Banana Smoothie

    Ingredients

    • Almond milk Plain 1/2 cup (120 grams)
    • Kale raw 3 cup, chopped (201 grams)
    • Banana raw 1 large (8″ to 8-7/8″ long) (136 grams)
    • Almond butter, without salt added 1 tbsp. (16 grams)
    • Vanilla extract 1/4 tsp (1.1 grams)

    Directions

    1. Combine all ingredients in a blender and pulse until smooth. Enjoy!

    Calories intake in this recipe = 351

    Snack

    1. Strawberry, Spinach, and Ginger Thick Green Smoothie

    Ingredients

    • Spinach 1 cup (156 grams)
    • Strawberries Frozen, unsweetened 1 cup, unthawed (149 grams)
    • Ginger root raw 1 tbsp. (6 grams)
    • Almond milk 1/2 cup (120 grams)

    Directions

    1. Combine all ingredients in a blender and pulse until smooth

    Ā Calories intake in this recipe = 132

    Ā Granola

    Granola Cereals ready-to-eat, 2 oz 56.7 grams

    Calories intake in this recipe = 277

    Total Calories taken for Snack = 132 + 277 = 409

    Dinner

    1. Banana and Peanut Butter English Muffins

    Ingredients

    • Blueberries raw 1 tbsp. (9.3 grams)
    • Peanut butter , with salt 1 tbsp. (16.1 grams)
    • Brown sugar 1/2 tsp unpacked (1.5 grams)
    • Banana raw 1/2 medium (7″ to 7-7/8″ long) (59 grams)
    • English muffins Whole-wheat 1/2 muffin (33 grams)

    Directions

    1. Preheat broiler (500 degrees F). Arrange rack in lower third of oven.
    2. Place muffin halves on a baking sheet and broil until toasted, 4-5 minutes.
    3. Spread peanut butter on top of muffin halves and top with banana slices. Sprinkle evenly with brown sugar, a few pinches on each muffin.
    4. Return muffins to oven and broil until sugar is browned and caramelized, 3 to 4 minutes. Remove from oven and top with blueberries and/or almonds. Enjoy!

    Calories intake in this recipe = 227

    1. Oranges
    • Oranges raw, 2 fruit (2-5/8″ dia) 262 grams

    Calories intake in this recipe = 123

    Total Calories taken for Dinner = 227 + 123 = 350

    Total Calories taken by Day- 6 = 341 +349 +351 + 409+ 350 =1800

    Breakfast

    French Toast

    Ingredients

    • Almond milk Plain 1 cup (240 grams)
    • Wheat flour Whole-grain2 tbsp. (15 grams)
    • Sugar White, granulated sugar 1 1/2 tsp (6.3 grams)
    • Cinnamon, ground 1/2 tsp (1.3 grams)
    • Whole-wheat bread 2 slice (56 grams)
    • Vegetable oil 1/2 tbsp. (7 grams)

    Directions

    1. In a bowl, mix together the almond milk, flour, sugar, and cinnamon to form a batter.
    2. Dip bread in batter and fry in pan with a little oil until golden brown. Serve and enjoy!

    Calories intake in this recipe = 342

    Snack

    1. Super-Easy Blended Salad

    Ingredients

    • Mixed Baby Greens Kale, Chard, Spinach – 8 oz (227 grams)
    • Oranges raw, 1 large (3-1/16″ dia) (184 grams)
    • Lemons raw, with peel 1/4 fruit without seeds(27 grams)

    Directions

    1. Combine all ingredients in a blender and pulse until smooth.

    Calories intake in this recipe = 160Ā 

    1. Apple
    • Apples With skin 2 medium (3″ dia) 364 grams

    Calories intake in this recipe = 189

    Total Calories taken for Snack = 160 + 189 = 349

    Lunch

    1. Cantaloupe

    Melons Cantaloupe, raw 2 wedge, medium (1/8 of medium melon) (138 grams)

    Calories intake in this recipe = 47

    1. Peanut Butter and Banana Shake

    Ingredients

    • Banana raw 1/2 medium (7″ to 7-7/8″ long) (59 grams)
    • Almond milk 1 cup (240 grams)
    • Peanut butter Smooth style, with salt 2 tbsp. (32 grams)

    Directions

    1. Add ingredients in a blender, enjoy?

    Calories intake in this recipe = 304

    Total Calories taken for Lunch = 47 + 304 = 351

    Snack

    1. Tofu Spinach Scramble

    Ingredients

    • Tofu 7 oz. (198 grams)
    • Olive oil 1/2 tbsp. (6.8 grams)
    • Chili powder 1/8 tsp (0.33 grams)
    • Turmeric, ground 1/4 tsp (0.55 grams)
    • Salt 1/4 tsp (1.5 grams)
    • Scallions, raw 1 1/2 medium (4-1/8″ long) (22.5 grams)
    • Spinach raw 2 1/2 cup (75 grams)
    • Lemon juice 1 tsp (5.1 grams)
    • Cherry tomatoes Red, ripe, raw, 1/2 cup cherry tomatoes (74.5 grams)
    • Basil Fresh 2 1/4 tbsp, chopped (6 grams)

    Directions

    1. Combine the tofu, turmeric, 1/2 teaspoon black pepper, 1/4 teaspoon salt, and cayenne in a medium bowl. Toss well to combine and set aside.
    2. Heat the oil in a large non-stick skillet over medium-high heat. Add the scallion whites and cook, stirring, until soft, about 1 minute. Add the tofu mixture and cook, stirring occasionally, until the tofu is lightly browned and resembles scrambled eggs, about 5 minutes.
    3. Add the spinach, lemon juice and remaining 1/2 teaspoon salt and stir until the spinach is wilted, about 1 minute. Add the tomatoes and scallion greens and stir until the tomatoes are just heated through and begin to soften, about 1 minute. Remove from the heat, add the basil and stir to combine. Season with additional salt and pepper, if desired.

    Calories intake in this recipe = 286

    1. Oranges
    • Oranges Raw, 2 fruit (2-5/8″ dia) 262 grams

    Calories intake in this recipe = 123Ā 

    Total Calories taken for Snack = 286 + 123 = 409

    Dinner

    1. Banana & peanut Butter Toast

    Ingredients

    • Whole wheat bread 1 slice, regular (25 grams)
    • Peanut butter Nuts, plain, without salt added 1 tbsp. (16 grams)
    • Banana raw 1 medium (7″ to 7-7/8″ long) (118 grams)
    • Cinnamon, ground 1/8 tsp (0.33 grams)

    Directions

    1. Toast bread to desired doneness.
    2. Spread almond butter on toast.
    3. Top with banana slices and cinnamon and enjoy!

    Calories intake in this recipe = 278

    1. Whole Wheat Toast
    • Whole-wheat bread 1 slice (28 grams)
    1. Put a slice of whole wheat bread into the toaster.

    Calories intake in this recipe = 71

    Total Calories taken for Snack = 278 + 71 = 349Ā 

    Total Calories taken by Day- 6 = 342 +349 +351 + 409+ 349 =Ā Ā Ā Ā Ā Ā Ā Ā Ā Ā Ā Ā  1800

    Breakfast

    1. Strawberry Oatmeal Breakfast Smoothie

    Ingredients

    • Almond milk Plain 1/2 cup (120 grams)
    • Oatmeal, dry rolled oats 1/4 cup (20 grams)
    • Banana raw 1/2 medium (7″ to 7-7/8″ long) (59 grams)
    • Strawberries raw 7 medium (1-1/4″ dia) (84 grams)
    • Vanilla extract 1/4 tsp (1.1 grams)
    • Brown sugar 3/4 tsp packed (3.4 grams)

    Directions

    1. Combine all ingredients in a blender and pulse until smooth. Enjoy!

    Calories intake in this recipe = 192

    Ā Whole Wheat Toast

    • Whole-wheat bread 2 slice 56 grams

    Put a slice of whole wheat bread into the toaster.

    Calories intake in this recipe = 141

    Total Calories taken for Breakfast = 192 + 141 = 333

    Snack

    1. Orange-Aloe Cleanse

    Ingredients

    • Oranges raw, navels 3 fruit (2-7/8″ dia) (420 grams)
    • Aloe Vera Juice 4 fl oz. (113 grams)
    • Grapefruit, raw 1 fruit (3-3/4″ dia) (246 grams)

    Directions

    1. Combine all ingredients in a blender and pulse until smooth. Enjoy!

    Calories intake in this recipe = 285

    1. Strawberries

    Strawberries raw 1 cup, whole (144 grams)

    Calories intake in this recipe = 46

    Total Calories taken for Snack = 285 + 46 = 331

    Lunch

    Seedy Hummus Toast

    Ingredients

    • Multi-grain bread (includes whole-grain) 2 slice regular (52 grams)
    • Hummus 1/4 cup (61.5 grams)
    • Seeds, hemp seed, hulled 1 tbsp. (10 grams)
    • Sunflower seed kernels Seeds, toasted, without salt 1 tbsp. (8.4 grams)

    Directions

    1. Toast bread. Top with hummus, hemp seeds, and sunflower seeds!

    Calories intake in this recipe = 354

    Snack

    Pecans

    Pecans Nuts 2 oz (19 halves per) (56.7 grams)

    Calories intake in this recipe = 392

    Dinner

    Orange-Vanilla Protein Smoothie

    Ingredients

    • Orange juice 2 cup (498 grams)
    • Vanilla extract 3 tsp (12.6 grams)
    • Whey protein powder , Any flavour, 100% whey protein 1 scoop (30g) 30 grams

    Directions

    1. Combine all ingredients in a blender and pulse until smooth. Add more ice for a thicker smoothie. Enjoy!

    Calories intake in this recipe = 390

    Total Calories taken by Day- 4 = 333 +331 +354 + 392+ 390 =1800

    Breakfast

    1. Peanut Butter & Banana Oatmeal

    Ingredients

    • Oatmeal dry rolled oats 1/2 cup (40 grams)
    • Banana raw 1/2 medium (7″ to 7-7/8″ long) (59 grams)
    • Peanut butter 1 1/4 tbsp. (20 grams)

    Directions

    1. Pour oats and water together in a bowl or Tupperware if you need to have your breakfast on the go. Add more or less water depending on the consistency you like.
    2. Cut the banana into thin slices, and add it to the other ingredients
    3. Microwave for 1-2 minutes at 800W. If you use more water, you may need to microwave longer.
    4. Mix everything together, and add the peanut butter on the top of the mixture.

    Calories intake in this recipe = 308

    1. Strawberries
    • Strawberries Raw 1 cup, whole (144 grams)Ā 

    Calories intake in this recipe = 46Ā 

    Total Calories taken for Breakfast = 308 + 46 = 354

    Ā Snack

    1. Protein Power Oats

    Ingredients

    • Oatmeal dry rolled oats 1/4 cup (20 grams)
    • Muscle milk light Protein powder ,2 tbsp. (30 grams)
    • Cinnamon, ground 1/2 tsp (1.3 grams)
    • Banana raw 1/4 small (6″ to 6-7/8″ long) (25.3 grams)
    • Walnuts Nuts, English 1/2 oz (14 halves) (14.2 grams)

    Directions

    1. Cook oatmeal in the water and milk until tender, about 5-10 minutes (or to preference).
    2. Stir in protein powder, adding more liquid if needed.
    3. Stir in cinnamon. Top oatmeal with banana and nuts. Enjoy

    Calories intake in this recipe = 304

    • Whole-wheat bread 1 slice 28 grams

    Calories intake in this recipe = 71

    Total Calories taken for snack = 304 + 71 = 375

    Lunch

    1. Scrambled Tofu

    Ingredients

    • Tofu 1/4 block (114 grams)
    • Olive oil 1/2 tbsp. (6.8 grams)
    • Garlic powder 1/4 tsp (0.78 grams)
    • Cumin seed ,1/4 tsp, whole (0.53 grams)
    • Chili powder 1/8 tsp (0.33 grams)
    • Turmeric, ground 1/8 tsp (0.28 grams)
    • Salt 1/4 tsp (1.5 grams)

    Directions

    1. Pat tofu dry and roll in a clean, absorbent towel with something heavy on top, such as a cast iron skillet, for 15 minutes.
    2. Unwrap tofu and use a fork to crumble into bite-sized pieces. Make a slurry with the spices and just enough water to make the mixture pourable.
    3. Add olive oil to pan and warm. Add tofu to pan and sautƩ for 2 minutes, then add spices sauce, pouring it over the tofu evenly. Stir immediately, evenly distributing the sauce. Cook for another 5-7 minutes until tofu is slightly browned. Serve and enjoy

    Calories intake in this recipe = 169

    1. Fried PotatoesĀ 

    Ingredients

    • Red potatoes, raw (170 grams)
    • Vegetable oil 1/2 tbsp. (7 grams)
    • Salt 1/4 tsp (1.5 grams)
    • Garlic powder 1/8 tsp (0.39 grams)
    • Pepper, black 1/8 tsp (0.26 grams)

    Directions

    1. Place potatoes, one by one, onto the skillet directly in the oil ensuring both exposed cut sides touch the oil. This will ensure all sides get crispy brown.
    2. Once all potatoes are on the skillet, spray the top with canola or olive oil (optional) and season with half of the seasonings. Spraying them with oil helps the seasonings stick to the skin.
    3. After about 4 minutes, use a fork or spatula to tip the potato over onto its other side to brown evenly.
    4. After another 3-4 minutes, flip the potatoes on their backsides (skin side down) and season with remaining salt, pepper, and garlic powder. Cook for another 2-4 minutes until crispy and golden brown on all sides.

    Calories intake in this recipe = 183Ā 

    Total Calories taken for Lunch = 169 + 183 = 352

    Snack

    Sweet and Salty Polenta

    Ingredients

    • Yellow Polenta 8 oz. (227 grams)
    • Almond milk 1 1/2 cup (360 grams)
    • Salt 2 dash (0.80 grams)
    • Maple syrups 2 tbsp. (40 grams)

    Directions

    1. Combine polenta, almond milk, and water in a pot and cook over medium/low heat, stirring often, until tender; 15-20 minutes. Add salt, to taste. Drizzle with maple syrup and eat.

    Calories intake in this recipe = 375

    Dinner

    1. Pancakes

    Ingredients

    • Wheat flour , all-purpose, unenriched 7/16 cup (52.1 grams)
    • Sugar White, granulated sugar 2/3 tbsp. (8.4 grams)
    • Baking powder 2/3 tsp (3.3 grams)
    • Salt 3/16 tsp (1 grams)
    • Canola oil 1 1/16 tsp (4.7 grams)

    Directions

    1. Sift the flour, sugar, baking powder, and salt into a large bowl. Whisk the water and oil together in a small bowl. Make a well in the center of the dry ingredients, and pour in the wet. Stir just until blended; mixture will be lumpy.
    2. Heat a lightly oiled griddle over medium-high heat. Drop batter by large spoonfuls onto the griddle, and cook until bubbles form and the edges are dry. Flip, and cook until browned on the other side. Repeat with remaining batter.

    Calories intake in this recipe = 267

    1. Cinnamon Apple Bites

    Ingredients

    • Apples Without skin 1 medium (3″ dia) (161 grams)
    • Cinnamon, ground 1/2 tsp (1.3 grams)

    Directions

    1. Cut up apple (with or without skin – your choice) into bite sized chunks.
    2. Put the chopped apple into a container with a lid (ex. an empty margarine container).
    3. Sprinkle on the cinnamon, put the lid on the container, and gently shake so cinnamon covers apple.
    4. Eat and enjoy immediately.

    Calories intake in this recipe = 81

    Total Calories taken for Dinner = 267 + 81 = 348

    Total Calories taken by Day- 4 = 354 +375 +352 + 375+ 348 = Ā 1804

    Breakfast

    1. Overnight Oats

    Ingredients

    • Chia seeds Seeds, dried (7.1 grams)
    • Banana 1/4 medium (7″ to 7-7/8″ long) (29.5 grams)
    • Oatmeal Cereals, Quaker, dry rolled oats 1/4 cup (20 grams)
    • Strawberries 1/2 cup, halves (76 grams)
    • Almond milk Plain 1/2 cup (120 grams)
    • Pecans Nuts 1/4 oz. (19 halves per) (7.1 grams)

    Directions

    1. Put in jar and let sit in fridge overnight.

    Calories intake in this recipe = 231

    1. Fruit salad

    Ingredients

    • Strawberries Raw 1 cup, halves (152 grams)
    • Blueberries Raw 1 cup (148 grams)

    Calories intake in this recipe = 133

    Total Calories taken for Breakfast = 231 + 133 = 364

    Snack

    1. Orange Mango Smoothie with Chia

    Ingredients

    • Orange juice 1 cup 249 grams
    • Chia seeds Seed dried 1 tbsp. 12 grams
    • Mangos Raw 1 cup, sliced 165 grams

    Directions

    1. Squeeze fresh orange juice. Add chia seeds, stir and leave for 20 minutes. Place in a blender.
    2. Add mango and blend until smooth. Enjoy!

    Calories intake in this recipe = 274

    1. Blueberries
    • Blueberries Raw 1 cup 148 grams

    Calories intake in this recipe = 84

    Total Calories taken for snacks = 274 + 84 = 358

    Ā Lunch

    1. Tofu Spinach Scramble

    Ingredients

    • Tofu Silken, firm, 7 oz. (198 grams)
    • Turmeric Spices, ground 1/4 tsp (0.55 grams)
    • Salt 3/8 tsp (2.3 grams)
    • Pepper Spices, black 1/4 tsp (0.53 grams)
    • Cayenne pepper 1/16 tsp (0.11 grams)
    • Olive oil 1 tbsp. (13.5 grams)
    • Scallions, raw Chopped 1 1/2 medium (4-1/8″ long) (22.5 grams)
    • Spinach raw, 2 1/2 cup (75 grams)
    • Lemon juice 1 tsp (5.1 grams)
    • Cherry tomatoes Red, ripe, raw Halved 1/2 cup cherry tomatoes (74.5 grams)
    • Basil fresh 2 1/4 tbsp., chopped (6 grams)

    Directions

    1. Combine the tofu, turmeric, 1/2 teaspoon black pepper, 1/4 teaspoon salt, and cayenne in a medium bowl. Toss well to combine and set aside.
    2. Heat the oil in a large non-stick skillet over medium-high heat. Add the scallion whites and cook, stirring, until soft, about 1 minute. Add the tofu mixture and cook, stirring occasionally, until the tofu is lightly browned and resembles scrambled eggs, about 5 minutes.
    3. Add the spinach, lemon juice and remaining 1/2 teaspoon salt and stir until the spinach is wilted, about 1 minute. Add the tomatoes and scallion greens and stir until the tomatoes are just heated through and begin to soften, about 1 minute. Remove from the heat, add the basil and stir to combine. Season with additional salt and pepper, if desired.

    Calories intake in this recipe = 286

    1. Whole Wheat Toast

    Ā 

    • Whole-wheat bread 1 slice (28 grams)
    1. Put a slice of whole wheat bread into the toaster.

    Calories intake in this recipe = 71

    Total Calories taken for snacks = 286 + 71 = 357

    Snack

    1. Banana & Almond Butter Toast

    Ingredients

    • Rye bread 1 slice, regular (32 grams)
    • Almond butter Nuts, plain, without salt added 1 tbsp. (16 grams)
    • Banana raw 1 medium (7″ to 7-7/8″ long) (118 grams)

    Directions

    1. Toast bread to desired doneness.
    2. Spread almond butter on toast.
    3. Top with banana slices and enjoy!

    Calories intake in this recipe = 286

    1. Oranges
    • Oranges Raw, all commercial varieties 1 fruit (2-5/8″ dia) (131 grams)

    Calories intake in this recipe = 62

    Total Calories taken for snacks = 286 + 62 = 348

    Dinner

    Banana, Peanut Butter, Chocolate Smoothie

    Ingredients

    • Almond milk Plain 1/4 cup (60 grams)
    • Cocoa Dry powder, unsweetened 1 tbsp. (5.4 grams)
    • Banana raw 1 medium (7″ to 7-7/8″ long) (118 grams)
    • Peanut butter without salt 2 tbsp. (32 grams)
    • Maple syrups 1 tbsp. (20 grams)

    Directions

    1. Combine all ingredients in a blender and pulse until smooth. Enjoy!

    Calories intake in this recipe = 373

    Total Calories taken by Day-3 = 364 +358 +357 + 348+ 373 =Ā 1800

    Breakfast

    Green Vegan Smoothie

    Ingredients

    • Mangos 1 1/2 cup, sliced (248 grams)
    • Banana 1 medium (7″ to 7-7/8″ long) (118 grams)
    • Kale 2 cup, chopped (134 grams)
    • Almond milk Plain 1/2 cup (120 grams)
    • Ice cubes

    Directions

    1. Add all ingredients to the blender and blend until smooth.

    Ā Calories intake in this recipe = 349

    Snack

    1. Apple Granola “Cookies”

    Ingredients

    • Apples with skin 2/3 large (3-1/4″ dia) (149 grams)
    • Peanut butter Smooth style, with salt 1 1/3 tbsp. (21.3 grams)
    • Granola Cereals ready-to-eat, homemade 1 1/3 tbsp. (10.2 grams)
    • Flaxseed Seeds 2/3 tbsp. (6.9 grams)

    Directions

    1. Slice your apple into cookie shapes.
    2. Put peanut butter on one flat side of the apple slice.
    3. Add granola with flax seeds on top. Enjoy!

    Calories intake in this recipe = 291

    1. Whole Wheat Toast
    • Whole-wheat bread
    1. Put a slice of whole wheat bread into the toaster. Eat by itself or as a side.

    Calories intake in this recipe = 71

    Total Calories taken for snacks = 291 + 71 = 362

    Lunch

    Beet and Apple Juice

    Ingredients

    • Coconut water (liquid from coconuts) 1 cup (240 grams)
    • Apples with skin 1 large (3-1/4″ dia) (223 grams)
    • Beets (82 grams)
    • Ginger root Raw 2 tbsp. (12 grams)
    • Celery Raw 3 stalk, medium (7-1/2″ – 8″ long) (120 grams)
    • Wheatgrass Powder 1 oz. (28.4 grams)

    Directions

    1. Juice apple, beets, ginger, and celery. Combine all ingredients in a blender and pulse until smooth. Enjoy!

    Ā Ā Ā Ā  Calories intake in this recipe = 332

    Snack

    Brown Sugar Pecan Oatmeal

    Ingredients

    • Oatmeal Cereals, Quaker, dry rolled oats 1 cup (80 grams)
    • Banana raw 1/2 medium (7″ to 7-7/8″ long) (59 grams)
    • Brown sugar 1/2 tbsp (4.5 grams)
    • Pecans Nuts 1/4 oz (19 halves per) (7.1 grams)

    Directions

    1. Boil water. Add oats, cook until most of the water is absorbed, about 10 minutes
    2. Add sliced banana; stir in and finish cooking oats until desired consistency is reached, usually about 2-5 more minutes.
    3. Top with brown sugar and lightly toasted pecans (toast pecans by microwaving for 30-45 seconds). Enjoy!

    Calories intake in this recipe = 386

    Dinner

    1. Blackberry Almond Butter Sandwich

    Ingredients

    • Multi-grain bread (includes whole-grain) 2 slice regular (52 grams)
    • Chia seeds Seeds, dried 1/3 tbsp (4 grams)
    • Blackberries 1/2 cup (72 grams)
    • Almond butter Nuts, plain, without salt added 1 tbsp. (16 grams)
    • Blueberries raw 1 cup (148 grams)

    Directions

    1. Mash blackberries in a bowl and stir in chia seeds.
    2. Toast bread and make the sandwich with almond butter and blackberry mixture, topping with other slice of bread.

    Calories intake in this recipe = 286

    Calories intake in this recipe = 84

    Total Calories taken for dinner = 286 + 84 = 370

    Total Calories taken by Day-2 = 349 +362 +332 + 386+ 370 =Ā Ā Ā Ā Ā Ā Ā Ā Ā Ā Ā Ā  1799

    Breakfast

    1. Breakfast fruit smoothie

    Ingredients

    • Strawberries Raw ½ cup (76 grams)
    • Banana Raw 1/2 medium (7″ to 7-7/8″ long) (59 grams)
    • Orange juice 1/2 cup (125 grams)

    Directions

    1. Just put all the ingredients in the blender and blend until smooth. Optionally, blend with ice. Then drink and enjoy!

    Calories intake in this recipe =135

    1. Buttered Toast

    Ingredients

    • Whole-wheat bread 2 slice (56 grams)
    • Butter Unsalted 1 tbsp. (14.2 grams)

    Directions

    1. Toast bread to desired doneness.
    2. Spread butter across until evenly distributed. Enjoy!

    Calories intake in this recipe = 243

    Total Calories taken for breakfast = 135+243 = 378

    Ā Snack

    Green Kiwi Smoothie

    Ingredients

    • Cucumber with peel, raw (301 grams)
    • Banana Raw 1 extra-large (9″ or longer) (152 grams)
    • Kiwi fruit, Green, raw 4 fruit (2″ dia) (276 grams)
    • Spinach Raw 3 cup (90 grams)

    Directions

    1. Cut the cucumber (with peel), banana and kiwis into coins.
    2. Add all ingredients and blend until smooth. Serve right away or pour into a bottle and take with you on the go.

    Calories intake in this recipe = 370

    Lunch

    Grilled Avocado with Melted Cheese and Hot Sauce

    Ingredients

    • Avocados California, raw 1 fruit, without skin and seed (136 grams)
    • Pepper or hot sauce 1 tbsp. (14.4 grams)
    • Lime juice Raw 1 tbsp. (15 grams)
    • Salt 1 dash (0.40 grams)
    • Pepper Spices, black 1 dash (0.10 grams)
    • Parmesan cheese Shredded 1/4 cup (20 grams)

    Directions

    1. Preheat Grilling.
    2. Slice the avocado in half and remove the seed. Prick all over with a fork, or cut criss-cross patterns with a knife. This allows the sauce to penetrate the flesh.
    3. Pour the sauce over each half, then top with lime juice and salt and pepper.
    4. In the cavity where the seed has been, put a fourth of the cheese on each avocado half. Place under the hot broiler for 2 minutes.
    5. Top with remaining cheese and griller for another 2 minutes until completely melted and avocado warmed through. Enjoy!

    Calories intake in this recipe = 316

    Snack

    Chocolate Oats

    Ingredients

    • Water Plain, clean water 2/3 cup (158 grams)
    • Salt 1/4 tsp (1.5 grams)
    • Oatmeal 3/4 cup (60 grams)
    • Brown sugar 2 tbsp. (18 grams)
    • Cocoa Dry powder, unsweetened 2 tsp (3.6 grams)
    • Whey protein powder 1 scoop (30g)

    Directions

    1. Bring 2/3 cup water and salt to a boil over high heat. Turn heat down to medium and add oats. Cook until nearly thick, about 3 minutes. Add sweetener and cocoa. Stir and cook until thick, about another 30 seconds.
    2. Remove from heat, transfer to a bowl, and mix in whey powder. Serve with any desired toppings and enjoy!

    Calories intake in this recipe = 397

    Dinner

    1. Chia Pudding

    Ingredients

    • Chia seeds 1 oz. (28.4 grams)
    • Sucralose 1 packet (1 grams)
    • Almond milk plain 1 cup (240 grams)
    • Vanilla extract 1/4 tsp (1.1 grams)
    • Cinnamon spices, ground 1/4 tsp (0.65 grams)
    • Raspberries raw 1 cup (123 grams)

    Directions

    1. In a medium bowl, combine chia seeds, sugar, almond milk, vanilla, and a pinch of cinnamon. Stir for a couple minutes until very well combined and starting to thicken.
    2. Top with berries. Eat immediately or let sit for up to 48 hours to thicken more.

    Calories intake in this recipe = 270

    1. Whole Wheat Toast
    • Whole-wheat bread 1 slice 28 grams

    Calories intake in this recipe = 71Ā 

    Total Calories taken for Dinner = 270 + 71 = 341

    Total Calories taken by Day-1 = 378 +370 +316 + 397+ 341 =1802

    Ā Ā Ā Ā Ā Ā Ā Ā Ā Ā Ā Ā Ā Ā Ā Ā Ā Ā Ā Ā Ā Ā Ā Ā Ā Ā  Breakfast

    Ingredients:

    2eggs (100 grams)

    3.5 cup Spinach (105 grams)

    1 tsp oil (260 grams)

    Roasted salmon (103 grams)

    Directions:

    Line a skillet with 1 tsp oilĀ  to keep the 2 eggsĀ  from sticking as you scramble them.

    Pair the eggs with 3.5 cups spinach  sautéed with 1 tsp oil

    pair with roasted salmon.

    SNACK

    Ingredients

    1 cup raw carrots ( 128 grams)

    1 tsp tahini(15 grams)

    1/2 tsp flex seeds(1.55 grams)

    Direction:

    Slice up 1 cup raw carrots , stir into 1 tsp tahini and finish off the veggie mix with 1/2 tsp flaxseeds.

    Lunch

    Ingredients:

    Chicken breastĀ  (28.35 gram)

    1 Cup cauliflower (64 grams)

    1 Cup Brussels sprouts (100 grams)

    Direction:

    Grill chicken

    serve with 1 cup cauliflowerĀ  and 1 cup Brussels sprouts.

    DINNER

    Ingredients:

    4 pieceĀ  grass-fed tenderloin (114 grams)

    1 tsp oilĀ Ā  (4.67 grams)

    1 cup broccoli florets (71 grams)

    1 medium appleĀ  (100 grams)

    2 tsp peanut butterĀ  (10 grams)

    Direction:

    Cook upĀ  grass-fed tenderloin with 1 tsp oil

    pair with 1 cup broccoli florets sautƩed in 1 tsp oil .

    Then close out the day with 1 medium apple and 2 tsp peanut butterĀ  for a crunchy caveman sweet.

     

    Breakfast

    Green Eggs

    Ingredients

    • Egg Whole, 2 extra-large (112 grams)
    • Spinach raw 1/2 cup (15 grams)
    • Kale raw 1/2 cup, chopped (33.5 grams)
    • Chard Swiss, raw 1/2 cup (18 grams)
    • Coconut oil 1 tsp (4.5 grams)

    Directions

    1. Mix eggs and greens in a food processor until smooth. Melt coconut oil in a skillet over medium heat. Pour egg mixture into pan and cook. Scramble eggs to desired doneness and serve immediately.

    Calories intake in this recipe = 222

    Ā Oranges

    Ingredients

    • Oranges 2 fruit (2-5/8″ dia) (262 grams)

    Calories intake in this recipe = 123

    Total calories taken from snack = 222+ 123 = 345

    Snack

    Fruit and Nut Bowl

    Ingredients

    • Apples with skin Chopped 1/2 medium (3″ dia) (91 grams)
    • Banana raw Chopped 1/2 medium (7″ to 7-7/8″ long) (59 grams)
    • Oranges raw, Chopped 1/2 fruit (2-5/8″ dia) (65.5 grams)
    • Blueberries raw 1/4 cup (37 grams)
    • Strawberries raw 1/4 cup, sliced (41.5 grams)
    • Almonds raw 1/16 cup, sliced (5.8 grams)
    • Walnuts 1/16 cup, chopped (7.3 grams)

    Ā Directions

    1. Combine fruit and berries. Add nuts and toss gently. Enjoy

    Calories intake in this recipe = 246

    Bacon

    Ingredients

    • Bacon 2 strip 24 grams

    Ā Directions

    1. Cook bacon in a skillet over medium to medium-high heat until browned and crisp, turning to brown evenly.
    2. Bacon can also be cooked in an oven at 350F for about 20 minutes, or microwave at about 50-60 seconds per strip.

    Calories intake in this recipe = 100

    Total calories taken from snack = 246+ 100 = 346

    Ā Lunch

    Egg and Asparagus

    Ingredients

    • Canola oil 1 tbsp. (14 grams)
    • Asparagus raw 5 spear, medium (5-1/4″ to 7″ long) (80 grams)
    • Tomatoes 1 medium whole (2-3/5″ dia) (123 grams)
    • Egg Whole, 3 large (150 grams)
    • Onions raw 1/4 medium (2-1/2″ dia) (27.5 grams)

    Directions

    1. Chop the vegetables into small cubes and add them to an oiled pan over medium heat.
    2. Cook until onions are translucent and asparagus is tender.
    3. Add eggs and scramble everything together until eggs reach desired. Serve and enjoy!

    Calories intake in this recipe = 387

    Snack

    Peach Mango Orange Smoothie

    Ingredients

    • Mangos raw 1/2 cup, sliced (82.5 grams)
    • Peaches raw Frozen 1/2 cup slices (77 grams)
    • Orange juice 1 cup (249 grams)
    • Water as needed 1 cup (237 grams)

    Directions

    1. Combine all ingredients in a blender and pulse until smooth.

    Calories intake in this recipe = 197

    Poached Eggs

    Ingredients

    • Egg Whole, fresh eggs 2 large 100 grams
    • Vinegar Cider 1/4 tsp 1.3 grams
    • Water Plain, clean water 2/3 cup 156 grams

    Directions

    1. Add the water and white vinegar to a 6 ounce custard cup.
    2. Break egg into cup, pierce egg yolk with toothpick, and cover dish loosely with plastic wrap.
    3. Place in microwave and cook for 1 minute or until desired doneness.
    4. You may need to experiment with cooking times based on the wattage of your microwave and taste preference.
    5. Immediately remove egg from hot water with a slotted spoon as it will continue to cook.
    6. Serve with salt and pepper to taste.

    Calories intake in this recipe = 143

    Total calories taken from snack = 197+ 143 = 340

    Dinner

    Coconut Peach Smoothie

    Ingredients

    • Coconut milk 1/2 cup (113 grams)
    • Peaches raw 1 large (2-3/4″ dia) (175 grams)
    • Chia seeds 1/2 oz. (14.2 grams)
    • Egg white raw, fresh eggs 1 large (33 grams)
    • Lemon juice 1/2 tbsp. (7.5 grams)

    Directions

    1. Combine coconut milk, ice, peaches, and chia seeds in a blender. Pulse until smooth.
    2. In a separate bowl whip egg whites and lemon juice. Fold into smoothie and enjoy!

    Calories intake in this recipe =379

    Total Calories taken by Day-7 = 345 +346+ 387+ 340+ 379= 1797

    Ā 

     

    Breakfast

    Egg white omelette

    Ingredients

    • Egg white 6 large (198 grams)
    • Onions 1/2 cup, chopped (80 grams)
    • Red bell pepper Sweet, raw 1/2 cup, chopped (74.5 grams)
    • Coconut oil 4 tsp (18 grams)
    • Almond milk 4 tbsp. (60 grams)

    Directions

    1. Dice the vegetables any way you would like (feel free to use 1/2 cup of any lean, non-starchy vegetables. The nutrition will not change very much). Lightly saute in coconut oil, then remove vegetables from the pan and set aside.
    2. Whisk egg white to fluffy, then add almond milk to egg whites. Pour eggs into skillet and let bottom firm slightly.
    3. Put vegetables into eggs. When partly cooked, fold egg over vegetables twice as you roll with your spatula into omelette form.
    4. Done when eggs are cooked through. Plate and enjoy.

    Calories intake in this recipe = 328

    Snack

    Patties

    Ingredients

    • Ground beef 4 oz. (113 grams)
    • Rosemary 5/16 tsp (0.21 grams)
    • Thyme Fresh 3/8 tsp (0.30 grams)
    • Sage, ground 3/8 tsp (0.25 grams)
    • Salt 1/8 tsp (0.75 grams)
    • Coconut oil 3/8 tsp (1.7 grams)

    Directions

    1. In a large bowl combine the ground beef, fresh herbs, and sea salt. Form into patties using the palms of your hands.
    2. Heat some of the coconut oil in a cast-iron skillet on medium heat. Cook the patties for about 5-8 minutes a side, until nicely browned on the outside and cooked throughout.

    Calories intake in this recipe = 295

    Oranges

    Ā Oranges 1 fruit (2-5/8″ dia) (131 grams)

    Calories intake in this recipe = 62

    Ā Total calories taken from snack = 295+62 = 357

    Lunch

    Veggies, and Cashew Scramble

    Ingredients

    • Coconut oil 1 tsp (4.5 grams)
    • Kale 3/4 cup, chopped (50 grams)
    • Red bell pepper, raw 5 tbsp. (46.5 grams)
    • Cherry tomatoes ,2 cherry tomato (34 grams)
    • Salt 2 dash (0.80 grams)
    • Pepper, black 2 dash (0.20 grams)
    • Egg 3 small (114 grams)
    • Cashew nuts, raw 1 tbsp. 8.6 grams

    Directions

    1. Heat pan to medium heat.
    2. Put in 1 tsp of coconut oil.
    3. Put chopped vegetables into the pan and season with salt and pepper.
    4. After 3-5 minutes, put in the beaten raw egg and scramble in the pan.
    5. Serve in a bowl and season with salt and pepper, to taste. Garnish with cashews. Enjoy!

    Calories intake in this recipe = 295

    Blueberries

    • Blueberries 1 cup (148 grams)

    Calories intake in this recipe = 84

    Ā Total calories taken from Lunch = 295+84 = 379

    Ā Snack

    Egg and Onion Scramble

    Ingredients

    • Egg fresh eggs 2 medium (88 grams)
    • Onions raw 1 small (70 grams)
    • Pepper, black 1 dash (0.10 grams)
    • Vinegar 2 tsp (10 grams)
    • cooking spray 1 spray, (0.30 grams)

    Directions

    1. Dice onion. Whisk eggs and add the onion, pepper, and vinegar.
    2. Heat a pan over medium heat and coat with non-stick spray.
    3. Pour egg mixture into the pan and scramble until eggs have reached desired doneness, about 5-10 minutes.

    Calories intake in this recipe = 158

    Ā Maple- Coconut Milk

    Ingredients

    • Coconut milk 7/16 cup (94.2 grams)
    • Maple syrups 1/2 tbsp. (10 grams)
    • Vanilla extract 1/4 tsp (1.1 grams)

    Directions

    1. Mix all ingredients together in a medium saucepan over medium-low heat until simmering. Remove from heat and serve immediately.

    Calories intake in this recipe = 215

    Total calories taken from snack = 158+ 215 = 373

    Dinner

    Pancakes

    Ingredients

    • Coconut oil 1/2 tbsp. (6.8 grams)
    • Egg Whole, fresh eggs 1/2 large (25 grams)
    • Vanilla extract 1/4 tsp (1.1 grams)
    • Salt 1/16 tsp (0.38 grams)
    • Almond Flour 1/4 cup (30 grams)
    • Stevia Sweetener 3/4 tsp (0.75 grams)

    Directions

    1. Heat a medium sized pan or skillet over low-med heat. If you’re not using a non-stick pan, you’ll want to spray the pan with a non-stick spray.
    2. Place the coconut oil in the mixing bowl and heat it in the microwave for about 15-20 seconds, or until liquid in form. If it’s not completely liquid in form, it won’t mix thoroughly into the batter.
    3. Crack the eggs and vanilla into the bowl with the oil and whisk together with a fork.
    4. Pour the sparkling water and salt into the bowl and whisk together.
    5. Add the almond flour and stevia to the wet ingredients and mix well with a fork. Make sure there are no lumps in the batter.
    6. Once your skillet is warm, pour batter so that pancakes are about 4-5 inches in diameter. Keep an eye on the cakes so you don’t overcook them.
    7. Once the edges have set and begin to turn a slight golden brown, carefully flip the cake over using a large spatula. Allow the other side to cook for 1-2 more minutes. Remove from heat and repeat steps 6 and 7 for remaining batter.
    8. These cakes are great on their own, but if you’re in the mood for something a little more traditional, try adding 1 teaspoon of butter and 1 tablespoon of sugar-free syrup.

    Calories intake in this recipe = 279

    Strawberries

    • Strawberries 2 cup, whole 288 grams

    Calories intake in this recipe =92

    Total calories taken from Dinner = 279 + 92 = 371

    Total Calories taken by Day-5 = 328 +357+ 379+ 373+ 371= 1808

    Breakfast

    Chicken and Dill Protein Scramble

    Ingredients

    • Chicken breast 1/2 breast, bone and skin removed (118 grams)
    • Salt 1/2 dash (0.20 grams)
    • Pepper 1/2 dash (0.050 grams)
    • Egg white 3 large (99 grams)
    • Dill weed 1/2 tbsp. (1.6 grams)
    • Canola oil 1/2 tbsp. (7 grams)

    Directions

    1. Chop chicken into one-inch cubes, season with salt and pepper. Heat oil in a pan over medium-high heat. Add chicken to the pan and sautƩ over medium high heat until just cooked, 8-12 minutes.
    2. Add egg whites and dill, and stir constantly to cook eggs evenly. Serve and enjoy!

    Calories intake in this recipe = 259

    Ā Cinnamon Apple Bites

    Ingredients

    • Apples Without skin 1 medium (3″ dia) (161 grams)
    • Cinnamon ground 1/2 tsp (1.3 grams)

    Directions

    1. Cut up apple (with or without skin – your choice) into bite sized chunks.
    2. Put the chopped apple into a container with a lid (ex. an empty margarine container).
    3. Sprinkle on the cinnamon, put the lid on the container, and gently shake so cinnamon covers apple.
    4. Eat and enjoy immediately.

    Calories intake in this recipe = 81

    Total calories taken from Diner = 259+81 = 340

    Snack

    Protein Scramble

    Ingredients

    • Egg white 4 large (132 grams)
    • Sausage 1/2 link (42 grams)
    • Olive oil 2 tsp (9 grams)
    • Onions 1 medium (2-1/2″ dia) (110 grams)
    • Red bell pepper 1/2 cup, chopped (74.5 grams)
    • Spinach 1 cup (30 grams)
    • Tomatoes 1 medium whole (2-3/5″ dia) (123 grams)
    • Salt 1 dash (0.40 grams)
    • Pepper 1 dash (0.10 grams)

    Directions

    1. In a large pan, drizzle onions and peppers with olive oil and sautƩ.
    2. When the onions are clear and peppers are tender, season with salt and pepper.
    3. Add chopped turkey sausage, and sautƩ until sausage is golden brown.
    4. Lower heat, add egg whites, and scramble.
    5. When eggs are almost done, add in tomato and spinach, mix around, and then serve

    Calories intake in this recipe = 335

    Ā Lunch

    Fried Banana with Honey

    Ingredients

    • Coconut oil 1 tbsp. (13.6 grams)
    • Banana 1 medium (7″ to 7-7/8″ long) (118 grams)
    • Honey 1 tbsp. (21 grams)
    • Cinnamon ground 1 tsp (2.6 grams)

    Directions

    1. Add coconut oil to a skillet and melt, swirling to coat the pan as it melts, over medium-high heat. Arrange banana slices in pan and cook for 1-2 minutes on each side until they begin to caramelize. Drizzle honey over top and sprinkle with cinnamon.

    Calories intake in this recipe = 293

    Ā Bacon

    Ā Bacon 2 strip (24 grams)

    Directions

    1. Cook bacon in a skillet over medium to medium-high heat until browned and crisp, turning to brown evenly.
    2. Bacon can also be cooked in an oven at 350F for about 10 minutes, or microwave at about 50-60 seconds per strip.

    Calories intake in this recipe = 100

    Total calories taken from Lunch = 293+100 = 393

    Ā Snack

    Tomatillo Scramble

    Ingredients

    • Egg 1 large (50 grams)
    • Egg white 3/4 cup (182 grams)
    • Salt 1 dash (0.40 grams)
    • Pepper, black 1 dash (0.10 grams)
    • Olive oil 2 tsp (9 grams)
    • Avocados 1/4 fruit (50.3 grams)
    • Tomatillos 1/4 cup, chopped or diced (33 grams)

    Directions

    1. Combine egg and egg whites in bowl. Season with salt and pepper and whisk.
    2. Heat skillet on medium-low heat. Once hot add oil.
    3. Add egg mixture, cook, stir occasionally for 3 to 4 minutes or until eggs are set
    4. Top eggs with avocado and tomatillos. Serve immediately and enjoy!

    Calories intake in this recipe = 337

    Ā Strawberries

    • Strawberries 1 cup, whole 144 grams

    Calories intake in this recipe = 46

    Ā Total calories taken from Lunch = 337+46 = 383

    Dinner

    Kale and Banana Smoothie

    Ingredients

    • almond milk 1/2 cup (120 grams)
    • Kale 3 cup, chopped (201 grams)
    • Banana 1 large (8″ to 8-7/8″ long) (136 grams)
    • sunflower seed butter 2 tbsp. (16 grams)
    • Vanilla extract 1/4 tsp (1.1 grams)

    Directions

    1. Combine all ingredients in a blender and pulse until smooth.

    Calories intake in this recipe = 351

    Total Calories taken by Day-4 = 340+335+ 393+ 383+ 351= 1802

    Ā 

    Breakfast

    Fried Irish Cabbage with Bacon

    Ingredients

    • Bacon raw, cured pork 3/16 package (12 oz) (56.7 grams)
    • Bacon fat 2/3 tbsp. (10 grams)
    • Cabbage raw 3/16 head, small (about 4-1/2″ dia) (119 grams)
    • Pepper, black 3/16 dash (0.017 grams)

    Directions

    1. Cook bacon in a deep skillet over medium heat until crisp, 5 to 7 minutes. Remove bacon from skillet and drain on a paper towel-lined plate. Reserve 1/4 cup drippings in skillet.
    2. Cook and stir cabbage in hot bacon drippings over medium heat until cabbage wilts, 5 to 7 minutes.
    3. Crumble bacon over cabbage. Stir and simmer until bacon is warmed, 2 to 3 minutes. Season with black pepper.

    Calories intake in this recipe = 356

    Snack

    Egg with Bacon and Brussel Sprout Hash

    Ingredients

    • Olive oil 1 tbsp. (13.5 grams)
    • Bacon Chopped 1 strip cooked (5 grams)
    • Brussels sprouts Thinly sliced 6 sprout (114 grams)
    • Pistachio nuts 2 tbsp. (15.4 grams)
    • Egg 1 large (50 grams)

    Directions

    1. Heat a medium-sized non-stick pan over medium-high heat. Add ½ the oil and then chopped bacon. Cook bacon for about 3 to 4 minutes until the edges start to crisp.
    2. Add Brussels sprouts and sautƩ for about another 2 to 3 minutes. Since the sprouts have been sliced so thinly, they will cook quite quickly. Add nuts and toss through. Spoon your hash onto a serving plate, and return the pan over medium-high heat.
    3. Add another half tbsp. of oil and crack your egg into the pan. Once your egg is fried, slide it over your hash and sprinkle with desired amount of salt and pepper. Enjoy!

    Calories intake in this recipe = 350

    Lunch

    Ham and Spinach Rolls

    Ingredients

    • Olive oil 3/4 tsp (3.4 grams)
    • Spinach 3/4 cup (22.5 grams)
    • Tomatoes 1/2 medium whole (2-3/5″ dia) (61.5 grams)
    • Egg 2 large (100 grams)
    • Sliced ham 1 oz. (28 grams)

    Directions

    1. Core and dice tomato.
    2. Place a skillet over medium-high heat and add olive oil. Add spinach and cook briefly until wilted, about 1 minute.
    3. Beat egg in a small bowl, then add to pan with spinach and stir gently until starting to set. When nearly set, add tomato and remove from heat.
    4. Add egg mixture into the center of ham and roll up. Place back in the pan for 30 seconds on each side, until ham is lightly browned. Remove from pan and serve.

    Calories intake in this recipe = 235

    Ā Grilled Peaches

    Ingredients

    • Peaches 1 medium (2-2/3″ dia) (150 grams)
    • Olive oil 1 tsp (4.5 grams)
    • Honey 1 tsp (7 grams)

    Directions

    1. Preheat grill to high.
    2. Cut peaches in half; remove pits.
    3. Brush cut side of peach halves with olive oil and place on grill, cut side down.
    4. Grill until golden brown and caramelized, 2 to 3 minutes.
    5. Turn peach halves over and grill until slightly soft and just warmed through, about 2 minutes longer.
    6. Remove from grill and drizzle with honey. Enjoy!

    Calories intake in this recipe = 120

    Total calories taken from Lunch = 235+120 = 355

    Snack

    Strawberry Smoothie

    Ingredients

    • Oranges 1/2 large (3-1/16″ dia) (92 grams)
    • Peaches 1 medium (2-2/3″ dia) (150 grams)
    • Strawberries 1 cup, (149 grams)
    • Spinach 1 cup (30 grams)
    • Chia seeds 1 tbsp. (12 grams)

    Directions

    1. Juice 1/2 an orange and chop peach.
    2. Place all ingredients in a blender and pulse until smooth. Enjoy!

    Calories intake in this recipe = 219

    Ā Bacon

    Ā Bacon 2 strip (24 grams)

    Directions

    1. Cook bacon in a skillet over medium to medium-high heat until browned and crisp, turning to brown evenly.
    2. Bacon can also be cooked in an oven at 350F for about 20 minutes, or microwave at about 50-60 seconds per strip.

    Calories intake in this recipe = 100

    Total calories taken from snack = 219+100 = 319

    Dinner

    Pesto Scrambled Eggs

    Ingredients

    • Olive oil 1/2 tbsp. (6.8 grams)
    • Egg 2 large (100 grams)
    • Basil Pesto 1/2 tbsp. (1.08 grams)

    Directions

    1. Pour olive oil (or coconut oil) into a skillet over medium heat.
    2. Crack the eggs directly into the pan, then scramble them slowly – combining the yolks and whites slowly so there is still some variation between the two. A heat resistant silicone spatula works best.
    3. About one minute into the cooking, add the pesto to the pan and continue to scramble the eggs, working the pesto in gently.
    4. Once the eggs are no longer runny, they are done.
    5. Serve with extra pesto.

    Calories intake in this recipe = 244

    Hard-Boiled Eggs

    Ingredients

    • Eggs 2 large (100 grams)
    • Water

    Directions

    1. Place your eggs in a single layer on the bottom of your pot and cover with cold water. The water should be about an inch or so higher than the eggs. Cover the pot with a lid.
    2. Over high heat, bring your eggs to a rolling boil.
    3. Remove from heat and let stand in water for 10-12 minutes for large eggs. Reduce the time slightly for smaller eggs, and increase the standing time for extra-large eggs.
    4. Drain water and immediately run cold water over eggs until cooled. Rapid cooling helps prevent a green ring from forming around the yolks.

    Calories intake in this recipe = 144

    Total calories taken from Diner = 244+144 = 388

    Total Calories taken by Day-3 = 356+350+ 355+ 319+ 388= 1768

    Breakfast

    Berry-Almond Smoothie Bowl

    Ingredients

    • ā…” cup frozen raspberries (83.3 grams)
    • ½ cup frozen sliced banana (112 grams)
    • ½ cup plain unsweetened almond milk (170 grams)
    • 5 tablespoons sliced almonds, divided (40.6 grams)
    • ¼ teaspoon ground cinnamon (0.66 grams)
    • ā…› teaspoon ground cardamom (0.24 grams)
    • ā…› teaspoon vanilla extract (0.52 grams)
    • ¼ cup blueberries (47.5 grams)
    • 1 tablespoon unsweetened coconut flakes (6 grams)

    Directions

    1. Blend raspberries, banana, almond milk, 3 tablespoons almonds, cinnamon, cardamom and vanilla in a blender until very smooth.
    2. Pour the smoothie into a bowl and top with blueberries, the remaining 2 tablespoons almonds and coconut.

    Calories intake in this recipe = 360

    Snack

    Spinach Eggs with Salsa

    Ingredients

    • Coconut oil 1 tbsp. (13.6 grams)
    • Egg 2 extra-large (112 grams)
    • Spinach raw 1/2 cup (15 grams)
    • Salsa 2 tbsp. (32 grams)

    Directions

    1. Coat skillet with oil. Whisk eggs.
    2. Cook eggs until halfway done.
    3. Add spinach and cook until soft, 1-2 minutes.
    4. Add salsa and enjoy.

    Calories intake in this recipe = 290

    Apple

    • Apples With skin 1 medium (3″ dia) 182 grams

    Calories intake in this recipe = 95

    Ā Total calories taken from snack = 290 +95 = 385

    Ā Lunch

    Orange Mango Smoothie with Chia

    Ingredients

    • Orange juice 1 cup 249 grams
    • Chia seeds 1 tbsp. 12 grams
    • Mangos 1 cup, sliced 165 grams

    Directions

    1. Squeeze fresh orange juice. Add chia seeds, stir and leave for 20 minutes. Place in a blender.
    2. Add mango and blend until smooth. Enjoy!

    Calories intake in this recipe = 274

    Ā Poached Eggs

    Ā Ingredients

    • Egg Whole, fresh eggs 1 large (50 grams)
    • Vinegar Cider 1/8 tsp (0.65 grams)
    • Water 1/3 cup (78.1 grams)

    Directions

    1. Add the water and white vinegar to a 6-ounce custard cup.
    2. Break egg into cup, pierce egg yolk with toothpick, and cover dish loosely with plastic wrap.
    3. Place in microwave and cook for 1 minute or until desired doneness.
    4. You may need to experiment with cooking times based on the wattage of your microwave and taste preference.
    5. Immediately remove egg from hot water with a slotted spoon as it will continue to cook.
    6. Serve with salt and pepper to taste.

    Calories intake in this recipe = 72

    Ā Total calories taken from Lunch = 274+72 = 346

    Ā Snack

    Basic Eggs

    Ingredients

    • Egg 4 large (200 grams)
    • Salt 2/3 dash (0.27 grams)
    • Pepper 2/3 dash (0.067 grams)
    • Olive Oil 2/3 tablespoon (10 grams)

    Directions

    1. Whisk the eggs in a medium bowl and until broken up. Season with a pinch each of salt and pepper and beat to incorporate. Place 2 tablespoons of the eggs in a small bowl; set aside.
    2. Heat a 10-inch non-stick frying pan over medium-low heat until hot, about 2 minutes. Add oil to the pan and, using a rubber spatula, swirl until it’s melted and foamy and the pan is evenly coated. Pour in the larger portion of the eggs and let sit undisturbed until eggs just start to set around the edges, about 1 to 2 minutes. Using the rubber spatula, push the eggs from the edges into the center. Let sit again for about 30 seconds, then repeat pushing the eggs from the edges into the center every 30 seconds until just set, for a total cooking time of about 5 minutes.
    3. Add remaining 2 tablespoons raw egg and stir until eggs no longer look wet. Remove from heat and season with salt and pepper, as needed. Serve immediately.

    Calories intake in this recipe = 366

    Dinner

    Savoury CrĆŖpes

    Ingredients

    • Eggs 2 (112 grams)
    • Almond milk 1/2 cup (120 grams)
    • Organic Coconut Flour 3/16 cup (23.3 grams)
    • Salt 1/8 tsp (0.75 grams)

    Directions

    1. In a large bowl combine all the ingredients and mix on high until smooth. Let the mixture sit for a few minutes or store in the fridge overnight for an easy breakfast (the mixture thickens a little).
    2. Stir again just before using.
    3. Heat a large cast iron skillet onto medium high. Have a pot holder close by (the handle gets very hot).
    4. Pour a few tablespoons of the batter into the well-greased skillet. With the pot holder on your hand, swirl the dough all around the pan to have a very thin layer of batter that covers the whole pan.
    5. Cook for 2 minutes or until golden brown and cooked all the way through.
    6. Remove from skillet and fill with desired fillings before rolling up. Enjoy!

    Calories intake in this recipe = 290

    Ā Strawberries

    • Strawberries 1 cup, whole 144 grams

    Calories intake in this recipe = 46

    Ā Total calories taken from Lunch = 290+46 = 346

    Ā Total Calories taken by Day-2 = 360+385+ 346+ 366+ 346= 1803

    Breakfast

    Ham and Egg Mushroom Cups

    Ingredients

    • Egg Whole, fresh eggs 2 large (100 grams)
    • Mushrooms Portabella, raw 2 mushroom, whole (168 grams)
    • Sliced ham 1 package, 2.5 oz. (71 grams)
    • Pepper, black 1 tsp (2.1 grams)
    • Olive oil 1 tbsp. (13.5 grams)

    Directions

    1. Remove stem and clean out mushroom cups with a damp cloth
    2. Rub olive oil on the outside of the mushrooms
    3. Line mushroom cup with ham, then crack an egg into each cup
    4. Sprinkle with black pepper and herbs to taste
    5. Bake for 20-30 min at 375F in Toaster Oven or preheated Oven

    Calories intake in this recipe = 377

    Snack

    Spinach, Onion, Mushroom, and Bell Pepper Egg White Omelette

    Ingredients

    • Mushrooms White, raw 1/2 cup, pieces or slices (35 grams)
    • Onions raw 1/4 medium (2-1/2″ dia) (27.5 grams)
    • Orange Bell Pepper 1/8 pepper (12.5 grams)
    • Spinach raw 1/4 cup (7.5 grams)
    • Egg white raw, fresh eggs 1 cup (243 grams)

    Directions

    1. Cut mushroom, onion, red bell peppers, and shred spinach.
    2. Heat pan over medium heat and spray with non-stick spray and add onion, bell pepper, and mushrooms; cook for about 3 minutes or until tender.
    3. Add spinach and cook until wilted, about 3 minutes.
    4. Add egg whites and cook until set. Serve hot and enjoy!

    Calories intake in this recipe = 151

    Pecans

    Pecans Nuts 1 oz. (19 halves per) (28.4 grams)

    Calories intake in this recipe = 196

    Total calories taken from Snack = 151+196 = 347Ā 

    Lunch

    Raspberry Frosty Blended Salad

    Ingredients

    • Oranges raw, 1 1/2 fruit (2-5/8″ dia) (197 grams)
    • Raspberries, frozen, unsweetened 1/2 cup, unthawed (70 grams)
    • Spinach Frozen, chopped or leaf, unprepared 1/2 cup (78 grams)
    • Lettuce Romaine or cos, raw 4 cup shredded (188 grams)

    Directions

    1. Peel and seed oranges, or run through juicer. Combine all ingredients in a blender and pulse until smooth. Enjoy!

    Calories intake in this recipe = 183

    Pecans

    Pecans Nuts 1 oz. (19 halves per) (28.4 grams)

    Calories intake in this recipe = 196

    Total calories taken from Lunch = 183+196 = 379]

    Snack

    Cinnamon Banana Mug Cake

    Ingredients

    • Egg Whole, fresh eggs 1 large (50 grams)
    • Salt 1 dash (0.40 grams)
    • Cinnamon, ground 1/2 tsp (1.3 grams)
    • Almond Flour 1/4 cup (30 grams)
    • Banana raw 1/4 cup, mashed (56.3 grams)

    Directions

    1. Spray a mug with non-stick spray.
    2. Combine all ingredients together in a bowl.
    3. Add to mug.
    4. Microwave for about 2 minutes or until a toothpick comes out clean. Enjoy!

    Calories intake in this recipe = 305

    Cantaloupe

    Melons Cantaloupe, raw 2 wedge, medium (1/8 of medium melon) 138 grams

    Calories intake in this recipe = 47

    Total calories taken from snack = 305+47 = 352

    Dinner

    Scrambled Eggs with Bacon and Mushrooms

    Ingredients

    • Egg Whole, fresh eggs 2 extra-large (112 grams)
    • Bacon 2 strip (24 grams)
    • Mushrooms Portabella, raw 1/4 cup diced (21.5 grams)

    Directions

    1. Crack the eggs into a bowl and beat with a fork until thoroughly combined.
    2. Rinse the mushrooms and pat dry.
    3. Heat a skillet over medium heat.
    4. Cook the bacon over low heat, then remove from the pan and drain on paper towels.
    5. Add the mushroom to the pan and cook over medium-low heat until soft.
    6. Add the eggs to the mushrooms in the pan, and cook over medium-high heat until it begins to set. Alternatively, you can cook the eggs separately.
    7. While cooking, mix the eggs with a spatula to ensure even cooking.
    8. Serve the egg and mushroom mixture with the bacon.

    Calories intake in this recipe = 265

    Cinnamon Apple Bites

    Ingredients

    • Apples Without skin 1 medium (3″ dia) (161 grams)
    • Cinnamon, ground 1/2 tsp (1.3 grams)

    Directions

    1. Cut up apple (with or without skin – your choice) into bite sized chunks.
    2. Put the chopped apple into a container with a lid (ex. an empty margarine container).
    3. Sprinkle on the cinnamon, put the lid on the container, and gently shake so cinnamon covers apple.
    4. Eat and enjoy immediately.

    Calories intake in this recipe = 81

    Ā Total calories taken from dinner = 265+81 = 346

    Ā Total Calories taken by Day-1 = 377+347+ 379+ 352+ 346= 1800

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