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 sprinkled 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 sprinkled 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 cups 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 cauliflower  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; 1 grams
• ½ cup cherry tomatoes, halved 00 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.  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 522 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

2. Oranges

 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 = 278 

4. 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

 Calories intake in this recipe = 132

2. 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

2. 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

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 cup 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,  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 sauté for 2 to 3 minutes.

Add the chicken and sauté 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; 1 grams
  • ½ cup cherry tomatoes, halved 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

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 522 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 cauliflower  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 cup beef stock35 grams
• ⅓ cup maple syrup (optional) 113 grams
• ⅓ cup balsamic vinegar 100 grams
• ⅓ cup coconut aminos 103
• 3 garlic 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
• 2 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 raw 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 oil  (4.67 grams)
• 1 cup broccoli florets (71 grams)
• 1 medium apple (100 grams)
• 2 tsp peanut butter  (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. 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.

Sauté 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 sprinkled on top.

Lunch

Portable salad

Ingredients

• Can of tuna 185 grams
• 1 avocado 150 grams
• Salad greens, 100 grams
• Oil 67 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 cups 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 cauliflower  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 oil  to keep the 2 eggs  from sticking as you scramble them.

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

pair with roasted salmon.

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 cauliflower  and 1 cup Brussels sprouts.

DINNER

Grass-fed Tenderloin

Ingredients:

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

Direction:

Cook up  grass-fed tenderloin with 1 tsp oil

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

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

Breakfast

• 1 tablespoon coconut oil7 grams
• 1 pound bacon (chopped) 225 grams
• 1 small onion (chopped) 150 grams
• 1 clove garlic (minced) 16 grams
• mushroom (sliced) 122 grams
• 3 cups spinach (chopped) 108 grams
• sea salt according to taste
• 1 dash 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  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 cup beef stock35 grams
• ⅓ cup maple syrup (optional) 113 grams
• ⅓ cup balsamic vinegar 100 grams
• ⅓ cup coconut aminos 103
• 3 garlic 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
• 2 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 raw 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 cup 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,  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  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

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

Description

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

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

Add the chicken and sauté 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 oil  (4.67 grams)
• 1 cup broccoli florets (71 grams)
• 1 medium apple (100 grams)
• 2 tsp peanut butter  (10 grams)

Direction:

Cook up  grass-fed tenderloin with 1 tsp oil

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

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

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 oil  (4.67 grams)
• 1 cup broccoli florets (71 grams)
• 1 medium apple (100 grams)
• 2 tsp peanut butter  (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 cup beef stock35 grams
• ⅓ cup maple syrup (optional) 113 grams
• ⅓ cup balsamic vinegar 100 grams
• ⅓ cup coconut aminos 103
• 3 garlic 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
• 2 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 raw 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. 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.

Sauté 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  

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 cauliflower  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

• 1 tablespoon coconut oil7 grams
• 1 pound bacon (chopped) 225 grams
• 1 small onion (chopped) 150 grams
• 1 clove garlic (minced) 16 grams
• Mushroom (sliced) 122 grams
• 3 cups spinach (chopped) 108 grams
• sea salt according to taste
• 1 dash 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  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 cup beef stock35 grams
• ⅓ cup maple syrup (optional) 113 grams
• ⅓ cup balsamic vinegar 100 grams
• ⅓ cup coconut aminos 103
• 3 garlic 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
• 2 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 raw 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 cup 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,  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 sauté for 2 to 3 minutes.

Add the chicken and sauté 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

 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 sprinkled 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)
  • ⅓ 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

Portable  Salad

 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. melted cooking fat 10 grams
• 3 tbsp. fresh rosemary 10.05 grams
• 2 onions, peeled and quartered 170 grams
• 4 carrots, peeled and sliced 61 grams
• 2 bell peppers, chopped 238 grams
• 2 lemons, halved 168 grams
• 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 homemade stock.

In a small bowl, combine the cooking fat and 2 tbsp. of the rosemary.

Rub the chicken with 2/3 of the fat/rosemary mixture and season the chicken to taste with sea salt and ground pepper.

Line a large baking sheet with aluminum foil.

Place the chicken on the baking sheet and surround it with the vegetables and the lemons.

Pour the remaining fat/rosemary mixture over the vegetables and season to taste.

Place the baking sheet in the oven and cook for 1 hour or until a meat thermometer reads 165 F in the thickest part of the breast.

Remove chicken from oven, squeeze some lemon juice over it, and serve.

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 oil  to keep the 2 eggs  from sticking as you scramble them.

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

pair with roasted salmon.

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 cauliflower  and 1 cup Brussels sprouts.

Dinner

Broccoli Florets

Ingredients:

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

Direction: 

Cook up  grass-fed tenderloin with 1 tsp oil

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

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

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 oil  to keep the 2 eggs  from sticking as you scramble them.

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

pair with roasted salmon.

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  

Ingredients:

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

Direction:

Grill chicken

serve with 1 cup cauliflower  and 1 cup Brussels sprouts.

Dinner

Grass Fed Tenderloin

Ingredients:

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

Direction:

Cook up  grass-fed tenderloin with 1 tsp oil

pair with 1 cup broccoli florets sautéed in 1 tsp oil .Then close out the day with 1 medium apple and 2 tsp peanut butter  for a crunchy caveman sweet.

Breakfast

Pancakes

Ingredients

• 4 eggs 50g
• cottage cheese 197 g
• 1 tbsp ground psyllium husk powder 9 grams
• butter or coconut oil 4g
• Toppings
• fresh raspberries or fresh blueberries or fresh strawberries
• 1 cup 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 and berries of your choice.

Lunch

Roast

Ingredients

• Deli roast beef 57g
• cheddar cheese 147g
• 1 avocado 150g
• 6 radishes 59 g
• 1 scallion 100g
• ½ cup mayonnaise 115grams
• 1 tbsp Dijon mustard 79 grams
• Lettuce 17g
• 2 tbsp 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 sauté for 2 to 3 minutes.

Add the chicken and sauté 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 oil  (4.67 grams)
• 1 cup broccoli florets (71 grams)
• 1 medium apple (100 grams)
• 2 tsp peanut butter  (10 grams)

Direction:

Cook up  grass-fed tenderloin with 1 tsp oil

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

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

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

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

Snack

3. One apple 80 grams

Dinner:

Pork Chops

Ingredients

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

Direction

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

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 cauliflower  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 oil  (4.67 grams)
• 1 cup broccoli florets (71 grams)
• 1 medium apple (100 grams)
• 2 tsp peanut butter  (10 grams)

Direction:

Cook up  grass-fed tenderloin with 1 tsp oil

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

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

Breakfast

Bacon & Spinach

Ingredients

• 1 tablespoon coconut oil7 grams 1 pound bacon (chopped) 225 grams
  • 1 small onion (chopped) 150 grams
  • 1 clove garlic (minced) 16 grams
  • mushroom (sliced) 122 grams
  • 3 cups spinach (chopped) 108 grams
  • sea salt according to taste
  • 1 dash 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  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 522 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 oil  (4.67 grams)
• 1 cup broccoli florets (71 grams)
• 1 medium apple (100 grams)
• 2 tsp peanut butter  (10 grams)

Direction:

Cook up  grass-fed tenderloin with 1 tsp oil

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

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

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 bunless grass-fed 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

Ingredients 

• 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 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:

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 oil  (4.67 grams)
• 1 cup broccoli florets (71 grams)
• 1 medium apple (100 grams)
• 2 tsp peanut butter  (10 grams)

Direction:

Cook up  grass-fed tenderloin with 1 tsp oil

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

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

Breakfast

CHERRY TOMATO AND BASIL QUICHE

Ingredients

2 eggs; 57 grams

1 garlic clove, minced; 15 grams

1 bunch fresh basil, minced; 20.1 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 522 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 cauliflower  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 &    Grass fed Tenderloin

Ingredients

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

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 cup beef stock35 grams
• ⅓ cup maple syrup (optional) 113 grams
• ⅓ cup balsamic vinegar 100 grams
• ⅓ cup coconut aminos 103
• 3 garlic 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
• 2 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 raw 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. 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.

Sauté 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 sprinkled on top.

Lunch

Salad

Ingredients

• Can of tuna 185 grams
• 1 avocado 150 grams
• Salad greens, 100 grams
• Oil 67 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 cups 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 cauliflower  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 425º 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 sprinkled on top.

Lunch

salad

Ingredients

• Can of tuna 185 grams
• 1 avocado 150 grams
• Salad greens, 100 grams
• Oil 67 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 cups 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 cauliflower  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 Omelets 

Ingredients

• 3 eggs
• 1 tbsp heavy whipping cream or 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.

Sauté 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 tbsp lemon juice (optional)

Direction

Cut avocados in half and remove the pit.

Place a dollop of crème 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 65 grams
• 1 tbsp dried thyme 91g
• 1½ lbs ribeye steaks
• salt and pepper
• Anchovy butter
• Anchovies 28g
• butter, at room temperature
• 1 tbsp 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 sprinkled 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

• 6 eggs 68g
• 2 tbsp heavy whipping cream or 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.

Sauté 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 90 grams
• Prosciutto, in thin slices 8g
• Goat cheese 28 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 tbsp olive oil6g
• Broccoli 100g
• Scallions 90g
• 2 tbsp small capers5g
• Butter35g
• white fish, in serving-sized pieces 5g
• heavy whipping cream 240g
• 1 tbsp Dijon mustard 75g
• 1 tsp salt
• ¼ tsp ground black pepper
• 1 tbsp 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 cauliflower  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 oil  to keep the 2 eggs  from sticking as you scramble them.

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

pair with roasted salmon.

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

Ingredients:

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

Direction:

Grill chicken

serve with 1 cup cauliflower  and 1 cup Brussels sprouts.

Dinner

Grass Fed Tenderloin

Ingredients:

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

Direction:

Cook up  grass-fed tenderloin with 1 tsp oil

pair with 1 cup broccoli florets sautéed in 1 tsp oil .Then close out the day with 1 medium apple and 2 tsp peanut butter  for a crunchy caveman sweet.

Breakfast

Spinach Bacon

Ingredients

• 1 tablespoon coconut oil7 grams 1 pound bacon (chopped) 225 grams
• 1 small onion (chopped) 150 grams
• 1 clove garlic (minced) 16 grams
• mushroom (sliced) 122 grams
• 3 cups spinach (chopped) 108 grams
• sea salt according to taste
• 1 dash 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  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 cup beef stock35 grams
• ⅓ cup maple syrup (optional) 113 grams
• ⅓ cup balsamic vinegar 100 grams
• ⅓ cup coconut aminos 103
• 3 garlic 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
• 2 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 raw 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

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

Direction

Salad with canned salmon, mustard vinaigrette,

Snack

• Handful of olives 180 grams

Dinner

Garlic Roasted Cod

Ingredients

• Cod fillets, skinless (90 grams)
• ¼ cup 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,  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

• 4 eggs 50g
• cottage cheese 197 g
• 1 tbsp ground psyllium husk powder 9 grams
• butter or coconut oil 4g
• Toppings
• fresh raspberries or fresh blueberries or fresh strawberries
• 1 cup 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 and berries of your choice.

Lunch

Roast

Ingredients

• Deli roast beef 57g
• cheddar cheese 147g
• 1 avocado 150g
• 6 radishes 59 g
• 1 scallion 100g
• ½ cup mayonnaise 115grams
• 1 tbsp Dijon mustard 79 grams
• Lettuce 17g
• 2 tbsp 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 sauté for 2 to 3 minutes.

Add the chicken and sauté 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

• 1 tablespoon coconut oil7 grams 1 pound bacon (chopped) 225 grams
• 1 small onion (chopped) 150 grams
• 1 clove garlic (minced) 16 grams
• mushroom (sliced) 122 grams
• 3 cups spinach (chopped) 108 grams
• sea salt according to taste
• 1 dash 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  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 cup beef stock35 grams
• ⅓ cup maple syrup (optional) 113 grams
• ⅓ cup balsamic vinegar 100 grams
• ⅓ cup coconut aminos 103
• 3 garlic 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
  • 2 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 raw 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
• 2 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

• 6 eggs 68g
• salt and pepper
• 1 tbsp chopped fresh basil or dried basil26g
• 2 tbsp 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  

• Green cabbage 1106g
• Butter, divided 4g
• 1 tsp salt 9 g
• 1 tsp onion powder 33 g
• ¼ tsp ground black pepper 58 g
• 1 tbsp white wine vinegar
• 2 garlic cloves, minced 4g
• 1 tsp chili flakes 71 grams
• 1 tbsp fresh ginger, finely chopped or grated 27 g
• Ground beef 59237 g
• 3 scallions, chopped in 1/2-inch slices 100g
• 1 tbsp sesame oil 87g
• Wasabi mayonnaise
• 1 cup mayonnaise 230 grams
• ½ tbsp 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. Sauté 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 cauliflower  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 oil  (4.67 grams)
• 1 cup broccoli florets (71 grams)
• 1 medium apple (100 grams)
• 2 tsp peanut butter  (10 grams)

Direction:

Cook up  grass-fed tenderloin with 1 tsp oil

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

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

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 cups 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

• 1 tablespoon coconut oil 7 grams 1 pound bacon (chopped) 225 grams
• 1 small onion (chopped) 150 grams
• 1 clove garlic (minced) 16 gram
• mushroom (sliced) 122 grams
• 3 cups spinach (chopped) 108 grams
• sea salt according to taste
• 1 dash 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  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

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 522 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 oil  (4.67 grams)
• 1 cup broccoli florets (71 grams)
• 1 medium apple (100 grams)
• 2 tsp peanut butter  (10 grams)

Direction:

Cook up  grass-fed tenderloin with 1 tsp oil

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

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

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:

2. 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 oil  (4.67 grams)
• 1 cup broccoli florets (71 grams)
• 1 medium apple (100 grams)
• 2 tsp peanut butter  (10 grams)

Direction:

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

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

2.Then close out the day with 1 medium apple and 2 tsp peanut butter  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

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

Snack

3. One apple 80 grams

Dinner:

Pork Chops

Ingredients

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

Direction

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

BREAKFAST

 GLUTEN FREE, VEGAN PUMPKIN MUFFINS

Makes 12 muffins

 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

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

 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

 Direction

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

PORTOBELLO “STEAK” AND CAULIFLOWER “MASHED POTATOES”

Serves 4

 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

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.

 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

 INGREDIENTS

• 3 cups zucchini, chopped into 3/4” pieces
• 3 cups eggplant, chopped into 3/4”
• 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

 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

 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

 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

 Direction

1. Preheat oven to 400 F.

Slice eggplants lengthwise into strips about 1/2” 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.

2. Roast eggplant slices till browning (about 20 min), flipping halfway through.
3. 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.

4. 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.

5. 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

 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 sauté 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).

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

LUNCH

EASY CURRIED YELLOW LENTILS WITH AVOCADO “CROUTONS”

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.

2. 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

 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.

3. Mix the liquid mixture into the flour mixture till just combined.
4. 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.

5. Serve pancakes with fresh berries.

LUNCH

 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.

2. 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.

3. 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.

3. 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.

4. 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.

2. 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

“Massage” 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 “cheater’s” 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.

 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

 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

 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 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 “massaging” 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

 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

 GLUTEN FREE, VEGAN PUMPKIN MUFFINS

Makes 12 muffins

 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

 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

 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

 PORTOBELLO “STEAK” AND CAULIFLOWER “MASHED POTATOES”

Serves 4

 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

 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.

 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

 INGREDIENTS

• 3 cups zucchini, chopped into 3/4” pieces
• 3 cups eggplant, chopped into 3/4”
• 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

 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

 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

 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

 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          

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

 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

 RAW “PEANUT” 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

 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 “noodles.” Combine the zucchini with the pepper, carrot, cucumber, and scallions. 3. Dress the noodles with enough dressing to coat them well. Serve.

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 10” 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.

2. 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

 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

 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

 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

 Direction

1. Preheat oven to 400 F.

Slice eggplants lengthwise into strips about 1/2” 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.

2. Roast eggplant slices till browning (about 20 min), flipping halfway through.
3. 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.

4. 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.

5. 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

• 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

 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 sauté 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

 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 “CROUTONS”

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.

2. 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

 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.

3. Mix the liquid mixture into the flour mixture till just combined.
4. 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.

5. Serve pancakes with fresh berries.

LUNCH

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.

2. 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.

3. 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.

3. 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.

4. 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.

2. 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

“Massage” 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 “cheater’s” 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  

• 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.

 Lunch

 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

 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 Cheery  Tomato  , Basil Sweet  Potato, And  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

Vanilla  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 & 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 water
• 2 teaspoons agave nectar or maple syrup
• 1/2 teaspoon sesame oil
• 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.

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.

2. In a big mixing bowl, pour about the dressing onto the chopped kale, and begin “massaging” 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

Black Bean & 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 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

2. Oranges

 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 = 278

4. 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

 Calories intake in this recipe = 132

 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

2. 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 = 160 

2. 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

2. 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

2. Oranges

• Oranges Raw, 2 fruit (2-5/8″ dia) 262 grams

Calories intake in this recipe = 123 

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

2. 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 

Total Calories taken by Day- 6 = 342 +349 +351 + 409+ 349 =             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

 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

2. 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

2. Strawberries

• Strawberries Raw 1 cup, whole (144 grams) 

Calories intake in this recipe = 46 

Total Calories taken for Breakfast = 308 + 46 = 354

 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 sauté 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

2. Fried Potatoes 

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 = 183 

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

2. 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 =  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

2. 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

2. Blueberries

• Blueberries Raw 1 cup 148 grams

Calories intake in this recipe = 84

Total Calories taken for snacks = 274 + 84 = 358

 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

2. 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 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

2. 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 = 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.

 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)