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Make Fat Cry Kitchen8-Week Meal Plan

RECIPES

Bree Argetsinger a.k.a The Betty Rocker

Table of Contents

Recipes ………..………………………………………………………………………..… 5 Green Smoothies ………………………………………………………………… 5

Revive ……………………………………………………………………. 5The Avenger …………………………………………………………….. 6Love Your Body ………………………………………………………… 7Super Fuel ………………………………………………………………. 7Blueberry Cinnamon …………………………………………………… 7Beast Mode ……………………………………………………………… 8Mint Green Protein ………………………………………………..…… 8Just Drink It …………………………………………………………..… 9Iron Man ………………………………………………………………… 9The Colorado Green Machine ………………………………………… 10Ginger Pear …………………………………………………………….. 10Honey Apple Crisp ……………………………………………………. 11Pear Crisp ………………………………………………………………. 11Green Lantern ………………………………………………………..… 12Blueberry Banana ………………………………………………………. 12Captain America ………………………………………………………… 13

Green Salads …………………………………………………………………….. 14Week 1 Green Salad ……………………………………………………. 14Week 2 Spinach Salad ………………………………………………….. 14Week 3 Green Salad …………………………………………………….. 15Week 4 Green Salad ……………………………………………………. 15Week 5 Green Salad …………………………………………………….. 16Week 6 Green Salad ……………………………………………………. 16Week 7 Spinach and Bok Choy Salad …………………………………. 17Week 8 Green Salad …………………………………………………….. 17

Pestos……………………………………………………………………………… 18Toasted Sunflower Seed and Parsley …………………………………. 18Basil Garlic ………………………………………………………………. 18Sun-dried Tomato ………………………………………………………. 19Pumpkin Seed …………………………………………………………… 19

Sides ……………………………………………………………………………… 21Steamed Asparagus ……………………………………………………. 21Roasted Asparagus …………………………………………………….. 21

© The Betty Rocker Inc. All Rights Reserved Page !2

Roasted Zucchini ………………………………………………………… 21Rosemary Garlic Zucchini ……………………………………………… 22Sautéed Garlic Greens ………………………………..………………… 22Bok Choy ………………………………..……………………………….. 23Steamed Sugar Snap Peas ………………………………..…………….. 23Zucchini Noodles ………………………………..……………………… 24

Muffins and Bread………………………………………………………………. 25Blueberry Protein Muffins ………………………………..……………. 25Pumpkin Protein Muffins ………………………………..…………….. 25Ninja Nut Bread ………………………………..……………………….. 26

Energy Bars………………………………………………………………………. 27Pumpkin Energy Bars ………………………………..…………………. 27Chocolate Protein Bars ………………………………..……………….. 28Chocolate Cherry Protein Bars ………………………………..………. 28No-Bake Nut Butter Cacao Chip Protein Bars ………………………. 29

Trail Mix………………………………………………………………………….. 30Week 1 Trail Mix ………………………………..……………………….. 30Week 3 Trail Mix ………………………………..……………………….. 30Week 5 Trail Mix ………………………………..……………………….. 31Week 7 Trail Mix ………………………………..……………………….. 31Week 8 Trail Mix ………………………………..……………………….. 31

Carbs ………………………………………………………………………….….. 32Quinoa ………………………………..………………………………….. 32Coconut Basil Quinoa ………………………………..…………………. 32Sweet Potatoes ………………………………..…………………………. 33Sweet Potato Discs ………………………………..…………………….. 33Old-Fashioned Oatmeal ………………………………..………………. 33

Proteins/Entrees ………………………………………………………………… 34Buffalo White Bean Chili ……………………………………………….. 34Sun-dried Tomato Buffalo Burgers ……………………………………. 35Buffalo Burgers ………………………………………………………….. 36Steak Salad ………………………………………………………………. 37Bok Choy Burritos ………………………………………………………. 38Zucchini Noodle Beef Lasagna ………………………………………… 39Rosemary Baked Chicken ……………………………………………… 41Sesame Hemp Seed Chicken Bites …………………………………..… 42Lemon Chicken …………………………………………………………. 43Pesto Chicken Pizza ……………………………………………………. 44Shredded Chicken Breast ………………………………………………. 44Turkey Nuggets …………………………………………………………. 45


Turkey Cilantro Stew ………………………………………………….. 47Turkey Veggie Stew ……………………………………………………. 48Turkey White Bean Chili ………………………………………………. 49Honey Dijon Walnut Salmon …………………………………………. 50Maple Almond Crusted White Fish ………………………………….. 51Tuna Avocado Salad ……………………………………………………. 52Sun-dried Tomato Tuna Avocado Salad ……………………………… 53Pesto Salmon ……………………………………………………………. 54Pesto White Fish ………………………………………………………… 54Lemon Pepper White Fish …………………………………………….. 55Steamed Shrimp ………………………………………………………… 55Lemon Pepper Steamed Shrimp ………………………………………. 56

Breakfast ……………………………………………………………………….… 57Chocolate Protein Pancakes …………………………………………… 57Blueberry Protein Pancakes …………………………………………… 57Sweet Potato Pecan Pancakes …………………………………………. 58Gingerbread Protein Pancakes ………………………………………… 59Pumpkin Protein French Toast ………………………………………… 59Chocolate Peanut Butter French Toast ……………………………….. 60Vanilla Cinnamon Protein French Toast ……………………………… 60Butternut Squash Frittata ………………………………………………. 61Sun-dried Tomato Breakfast Quiche ………………………………….. 62Hardboiled Egg Avocado Salad ……………………………………….. 62Scrambled Eggs …………………………………………………………. 63Pesto Egg Scramble …………………………………………………….. 63


Recipes

KEYT=tablespoon GF=gluten free

Green Smoothies

reviveYield: 1 large servingYou will need: blender, knife, cutting board, measuring cups and spoons

1 1/2 cups kale — about 4-5 stalks, de-stemmed1/2 cup parsley1 1/2 cups water — add more water as needed to make this the right consistency1 apple1/4 of a cucumber5 strawberries1/4 a lemon — either just the juice, or the whole peeled lemon3 T hemp seeds

1. Add greens and liquid to your blender, and blend until well combined.2. Add in apple, cucumber, strawberries, and lemon.3. Add in hemp seeds and any needed additional liquid and blend.

the avengerYield: 1 large servingYou will need: blender, knife, cutting board, measuring cups and spoons

1 1/2 cups kale1/3 cup parsley1 1/2 cups water — add more as needed to get the right consistency1/3 of a cucumber1 orange — peeled


5 strawberries1 serving plain protein powder1 T chia seeds1 tsp spice blend — recipe below

1. Add greens and liquid to your blender, and blend until well combined.2. Add in cucumber, orange, and strawberries.3. Add in chia seeds, protein powder, and the spice blend and any additional liquid needed

and blend one last time.

spice blend:1 1/2 tsp cinnamon3/4 tsp nutmeg3/4 tsp cardamom

1. Measure ingredients into a small Ziploc bag, and set aside to use in green smoothies as called for by the recipe.

2. Makes a great topping for oatmeal, keeps very well and can also be sprinkled in your coffee!

love your body Yield: 1 large smoothieYou will need: blender, cutting board, knife, measuring cups and spoons

1 cup kale1/2 cup spinach1/4 cup parsley1 cup almond milk5 strawberries1/2 of a lemon — just the juice or the whole peeled lemon1/4 of a cucumber3 T hemp seeds

1. Blend liquid and greens until well combined.2. Add in the strawberries, lemon, and cucumber. Blend again.3. Add in the hemp seeds and any additional liquid you may need. Blend one last time.


super fuelYield: Makes 1 large smoothie You will need: blender, cutting board, knife, measuring cups and spoons

1 cup kale1/2 cup parsley2 sprigs mint1 cup water2 inch piece ginger5 strawberries1 peach3 T hemp seeds1/2 tsp cinnamon

1. Blend your liquid and greens first until well combined.2. Add the ginger, strawberries, and peach and blend again.3. Add the hemp seeds and cinnamon. Blend one last time.

blueberry cinnamonYield: 1 large smoothieYou will need: blender, cutting board, knife, measuring cups and spoons

1 1/2 cups packed kale4 stalks fresh mint leaves1 1/2 cups water1/4 of a cucumber1 chunk fresh ginger1 cup blueberries1 apple1 serving protein powder 3/4 tsp cinnamon1 tsp honey

1. Blend the greens and liquid very well.2. Add the cucumber, ginger, blueberries, and apple and blend again.3. Finally add the protein powder, cinnamon, honey, and any additional liquid until you reach

the desired consistency.


beast modeYield: 1 large smoothieYou will need: blender, cutting board, knife, measuring cups and spoons

1 cup kale1 cup almond milk1 stalk celery1/3 of a cucumber1 apple1 pear1 serving vanilla spiced chai protein powder1/2 tsp spice blend1 T chia seeds

1. Blend greens and liquid until well combined.2. Add celery, cucumber, apple, and pear. Blend again.3. Add protein powder, spice blend, and chia seeds and any additional liquid to blend to

desired consistency.

spice blend:3/4 tsp cinnamon 3/4 tsp cardamom

1. Measure and mix in a Ziploc bag. 2. Set aside to add to smoothies as needed.

mint green proteinYield: Makes 1 large smoothieYou will need: blender, cutting board, knife, measuring cups and spoons

1 cup swiss chard1/2 cup kale1/2 cup parsley3 stalks fresh mint1 1/2 cups water1 stalk celery1 apple10 grapes3 T hemp seeds


1. Blend the greens a liquid very well first.2. Add the celery, apple, and grapes and blend again.3. Add the hemp seeds and any more liquid until you reach the desired consistency.

just drink itYield: 1 large smoothieYou will need: blender, cutting board, knife, measuring cups and spoons

1 cup kale1/3 cup parsley2 stalks fresh mint1 cup almond milk1/3 of a cucumber1 inch fresh ginger1 pear3 strawberries1 serving protein powder1 tsp cinnamon

1. Blend greens and almond milk.2. Add cucumber, ginger, pear and strawberries and blend again.3. Add protein powder and cinnamon and any additional water and blend to desired

consistency.

iron manYield: 1 large smoothieYou will need: blender, cutting board, knife, measuring cups and spoons

1 cup kale2 stalks mint1/4 cup parsley1 cup water1 stalk celery1 apple10 grapes1/4 cup hemp seeds

1. Blend greens and water.2. Add celery, apple, and grapes. Blend again.3. Add hemp seeds and any additional water and blend to desired consistency.


the colorado green machineYield: 1 large servingYou will need: blender, knife, cutting board, measuring cups and spoons

1 cup baby spinach2 stalks fresh mint1 cup almond milk1/3 of a cucumber1 peach1/2 cup blueberries1 serving vanilla protein powder

1. Add greens and liquid to your blender, and blend until well combined.2. Add in cucumber, peach, and blueberries. Blend again.3. Add in protein powder and any additional liquid needed and blend one last time.

ginger pearYield: 1 large smoothieYou will need: blender, cutting board, knife, measuring cups and spoons

1 cup kale1/4 cup fresh mint1-1 1/2 cups water1/4 of a cucumber1 pear1 chunk fresh ginger3 T hemp seeds1 lemon, juiced

1. Blend liquid and greens until well combined.2. Add in the cucumber, pear, ginger, and lemon. Blend again.3. Add in the hemp seeds and any additional liquid you may need. Blend one last time.


honey apple crispYield: Makes 1 large smoothie You will need: blender, cutting board, knife, measuring cups and spoons

1 1/2 cups kale2 stalks fresh mint1/2 cup almond milk1/2 cup water1 stalk celery1 apple1 pear4 T hemp seeds1 tsp raw honey1 tsp spice blend

1. Blend your liquid and greens first until well combined.2. Add the celery, apple, and pear and blend again.3. Add the hemp seeds, honey, and spices. Blend one last time.

spice blend1 1/2 tsp cinnamon3/4 tsp nutmeg3/4 tsp ginger

1. Mix everything together and store in a small Ziploc bag.

pear crispYield: 1 large smoothieYou will need: blender, cutting board, knife, measuring cups and spoons

1 cup kale1 cup spinach1/4 cup parsley1/4 cup mint1 1/2 cups almond milk1 pear1 apple1/2 a lemon — juice or whole peeled lemon1 serving vanilla protein powder


1. Blend the greens and liquid very well.2. Add the pear, apple and lemon. Blend again.3. Finally add the protein powder and any additional liquid. Blend until you reach the desired

consistency.

green lanternYield: 1 large smoothieYou will need: blender, cutting board, knife, measuring cups and spoons

1 cup kale1/2 cup spinach1/3 cup parsley1 1/3 cups water1/3 of a cucumber1 apple3/4 cup mixed berries or strawberries1/4 of a lemon — juice or the whole peeled lemon 1/4 cup hemp seeds10 drops GSE (grapefruit seed extract)

1. Blend greens and liquid until well combined.2. Add cucumber, apple, berries, and lemon. Blend again3. Add hemp seeds and GSE and any additional liquid to blend to desired consistency.

blueberry bananaYield: Makes 1 large smoothieYou will need: blender, cutting board, knife, measuring cups and spoons

1 cup kale1/4 cup parsley2 stalks fresh mint1/2 cup almond milk1/2 cup water1 stalk celery1/4 of a cucumber1 inch fresh ginger1/2 cup blueberries1 banana3 T hemp seeds


3/4 tsp spice blend

1. Blend the greens a liquid very well first.2. Add the celery, cucumber, ginger, blueberries, and banana. Blend again.3. Add the hemp seeds and spice blend and any more liquid until you reach the desired

consistency.

spice blend2 tsp cinnamon1 tsp nutmeg

1. Mix together and store in a small Ziploc bag.

captain americaYield: 1 large smoothieYou will need: blender, cutting board, knife, measuring cups and spoons

1 cup kale1/2 cup spinach1/3 cup parsley1 1/2 cups water1/3 of a cucumber1/2 of a lemon, juiced1 apple5 strawberries1 serving protein powder1 tsp spice blend- see below

1. Blend greens and water.2. Add cucumber, lemon, apple, and strawberries. Blend again.3. Add protein powder and spices and any additional liquid and blend to desired consistency.

spice blend1 tsp cinnamon1 tsp ground ginger1/2 tsp nutmeg1/2 tsp cacao powder

1. Mix together and store in a small Ziploc bag.


Mixed Greens Salad

daily green salad (week 1)Yield: 10 servingsYou will need: large mixing bowl, cutting board and knife, grater or food processor, whisk

1/2 cup almonds3 large carrots2 tomatoes10 oz mixed salad greens 1/4 cup olive oil1 lemon, juicedsea salt and pepper

1. Chop almonds in the food processor. 2. Chop carrots in the food processor, or use a grater.3. Chop the tomatoes by hand (a food processor would turn it into a liquid)4. Toss greens together in a large mixing bowl with almonds, carrots and tomatoes. Cover and

refrigerate.5. Whisk up the lemon juice, olive oil, salt and pepper.6. Cover and store. The dressing can be added as you go, and can also be added to the salad if

you throw it in the sauté pan and have it hot on the side of your breakfast or entree.

daily spinach salad (week 2)You can serve your weekly mixed greens salads hot or cold - once it’s mixed, you can either toss it in some dressing and have it as it is, or throw it in your sauté pan and have it hot with your dish.Yield: 8 servingsYou will need: large mixing bowl, cutting board and knife, food processor

1/2 cup toasted sunflower seeds10 oz baby spinach1/2 pint cherry tomatoes, halved1 shallot, sliced1/4 cup olive oil1 lemon, juicedsea salt and pepper


1. Toast the sunflower seeds and set aside.2. Put the spinach in a large bowl.3. Chop the tomatoes and slice the shallot.4. Toss everything together in the bowl and store in an airtight container.5. Whisk the olive oil, lemon juice, salt and pepper and store separately.

daily green salad (week 3)Yield: 8 servingsYou will need: measuring cups and spoons, knife, cutting board, large mixing bowl, whisk

2 large carrots, chopped1 tomato, chopped10 oz mixed salad greens1/4 cup olive oil1 lemon, juicedsea salt and pepper

1. Use a food processor to chop up your carrots. You can also use a grater for this step.2. Chop the tomato. 3. Toss the vegetables with the greens.4. Whisk up the olive oil, lemon juice, salt and pepper and store separately.

daily greens salad (week 4)Yield: 8 servingsYou will need: large mixing bowl, cutting board and knife, grater or food processor

1/2 cup sunflower seeds, toasted2 large carrots1 tomato10 oz mixed salad greens1/4 cup olive oil1 lemon, juicedsea salt and pepper

1. Toast the sunflower seeds in a dry skillet on medium heat. Set aside.2. Chop the carrots in the food processor, or use a grater.3. Chop the tomatoes. Toss all 3 ingredients will the greens.4. Whisk up the olive oil, lemon juice, salt and pepper and store separately.


daily green salad (week 5)Yield: 5 servingsYou will need: large mixing bowl, cutting board and knife, grater or food processor, whisk

1 tomato, chopped1/2 a can of artichoke hearts, cut in half or fourths8 oz mixed salad greens1/4 cup olive oil1/2 a lemon, juicedsea salt and pepper

1. Chop the tomato by hand. Halve or fourth the artichoke hearts.2. Toss greens together in a large mixing bowl with the tomato and artichoke hearts. Cover and

refrigerate.3. Whisk up the lemon juice, olive oil, salt and pepper.4. Cover and store. The dressing can be added as you go, and can also be added to the salad if

you throw it in the sauté pan and have it hot on the side of your breakfast or entree.

daily green salad (week 6)Yield: 10 servingsYou will need: food processor, knife, cutting board, large bowl, airtight container, whisk, measuring cups

1/2 cup almonds1 tomato1 cucumber8 oz mixed salad greens1/4 cup olive oil1 lemon, juicedsea salt and pepper

1. Chop the almonds in a food processor.2. Chop the tomatoes and cucumber by hand.3. Toss the almonds, cucumber, and tomato with the greens.4. Whisk the olive oil, lemon juice, and salt and pepper and store separately.


spinach and bok choy salad (week 7)Yield: 8 servingsYou will need: large mixing bowl, cutting board, knife, measuring cups and spoons, whisk

2 large carrots1 tomatoes6 oz spinach2 cups chopped bok choy (use whatever is leftover from bok choy burritos)1/4 cup olive oil1 lemon, juicedsea salt and pepper

1. Use a food processor to chop up your carrots. You can also use a grater for this step.2. Chop the tomatoes. 3. Toss the vegetables with the greens.4. Whisk up the olive oil, lemon juice, salt and pepper and store separately.

daily greens salad (week 8)Yield: 8 servingsYou will need: large mixing bowl, cutting board and knife, grater or food processor

1 tomato, chopped1 cucumber, peeled and chopped1/2 cup pecans6 oz mixed salad greens1/4 cup olive oil1 lemon, juicedsea salt and pepper

1. Chop the tomato and cucumber. Toss with the pecans and greens.2. Whisk up the olive oil, lemon juice, salt and pepper and store separately.


Pestos

toasted sunflower seed and parsley pestoYield: 8 servings (2 T each)You will need: skillet, spatula, knife, cutting board, mixing bowl, food processor, measuring cups and spoons

1/2 cup sunflower seeds, shelled1 large bunch parsley2 cloves garlic1/2 tsp sea salt2-3 T olive oil1/4 of a lemon, juiced

1. Lightly coat a 9" skillet (cast iron works best) with olive oil. Spread sunflower seeds out evenly and toast them over medium high heat, stirring them up every few minutes with a spatula or spoon to ensure they brown all over.

2. Wash the parsley well and pat dry. Chop it up, discarding the stalks. 3. Add the parsley and sunflower seeds together in the food processor and mix until finely

chopped.4. Peel and chop 1-2 garlic cloves and smash them with the back of a large knife. 5. Add the garlic and sea salt to the parsley and sunflower seeds and blend until evenly mixed

and finely ground. You may want to stop your food processor occasionally and scrape down the sides to ensure it gets evenly mixed.

6. Transfer the pesto to a bowl and mix in olive oil. You can use more or less, depending on how runny you want your pesto to be.

7. Squeeze in the juice of 1/4 of a lemon and mix all together.

basil garlic pestoYield: 4 servings (2 T each)You will need: spatula, measuring cups and spoons, food processor

2 cups fresh basil, tightly packed4 cloves garlic2 T pine nuts2 T walnuts


1/2 of a lemon, zested and juiced1/4 cup olive oil

1. Put the basil in the food processor and pulse until finely chopped.2. Add the garlic and nuts. Pulse again and scrape down the sides a few times.3. Add the lemon zest and juice and pulse again. Slowly pour in the olive oil while the

processor is running. If you want a thinner consistency, add more olive oil.

sun-dried tomato pestoYield: 5 (2 T each serving)You will need: food processor, strainer, knife, cutting board, measuring cups and spoons, zester, spatula

1/2 cup sun-dried tomatoes packed in oil, drained and rinsed1/4 cup almonds1/4 cup basil2 T walnuts2 cloves garlic1/8 tsp sea salt1/4 of a lemon, zested and juiced1/2 cup olive oil

1. Drain the tomatoes and pat dry.2. Toast the almonds in a sauté pan over medium heat in a little olive oil until slightly

browned.3. Add tomatoes, basil, almonds, walnuts, and garlic to the food processor and blend.4. Remove the top several times to scrape down the sides with a spatula.5. Stop the food processor and add lemon juice, zest, and salt. Blend again.6. While the processor is running, slowly add olive oil. You may use a little more or less than

the recipe calls for depending on how you want the consistency.

pumpkin seed pestoYield: 8 servings — you will only need 4 servings, so save the rest for next weekYou will need: food processor, spatula, measuring cups and spoons

1 1/2 cups basil1 1/2 cups spinach8-9 sun-dried tomatoes 1/4 cup walnuts1/4 cup pumpkin seeds1/4 cup olive oil


1/4 tsp sea salt1/4 of a lemon, juiced

1. Place the basil and spinach in the food processor. Pulse until they are chopped.2. Add the sun-dried tomatoes, walnuts, and pumpkin seeds. Pulse again.3. Once everything is evenly chopped up, slowly add the olive oil while the food processor is

running. If you haven't reached the consistency you want, add a little more olive oil.4. Stir in the salt and lemon juice at the end.


Sides

steamed asparagusYield: 3 servingsYou will need: large saucepan or pot, steamer basket, strainer

1 large (or 2 small) bunch asparagus

1. Wash asparagus and cut white or tough ends off. 2. Fill a large pot with a couple inches of water and bring to a simmer.3. Insert the steamer basket and place the asparagus in it. Cover with a lid.4. Steam for about 10 minutes, until asparagus are tender but not soggy.

roasted asparagusYield: 2 servingsYou will need: baking sheet, parchment paper, measuring spoons, strainer

1 lb asparagus2 tsp olive oilsea salt and pepper

1. Preheat oven to 400 F.2. Wash the asparagus and snap off the tough ends. Dry thoroughly.3. Place the asparagus on a parchment-lined baking sheet. 4. Drizzle the olive oil over the asparagus and top with salt and pepper.5. Using your hands, roll the asparagus in the oil and seasoning to coat.6. Bake for 20-25 minutes, depending on the thickness of your asparagus.

roasted zucchiniYield: 2 servingsYou will need: knife, cutting board, baking sheet, measuring spoons, bowl

2 large zucchini1 T olive oil


sea salt and pepper

1. Preheat the oven to 350 F. 2. Cut the zucchini in half lengthwise and chop into half circles.3. Put the zucchini in a bowl and toss with the olive oil, salt and pepper.4. Place it on a baking sheet and bake for about 20 minutes.

rosemary garlic zucchiniYield: 3 servingsYou will need: mixing bowl, baking sheet, parchment paper, knife, cutting board, measuring spoon, garlic press (optional)

2 zucchini, cut in half lengthwise and then into half circles2 tsp dried rosemary2 cloves garlic, minced1/2 lemon, juice of1 tsp olive oil1/4 tsp sea salt

1. Preheat the oven to 375 F. 2. Chop zucchini and add it to the bowl.3. Mix in rosemary, minced garlic, lemon juice, and olive oil. 4. Spread on your baking sheet and sprinkle with salt.5. Bake 20-25 minutes, until easily pierced with a fork.

sautéed garlic greensYield: 2 servingsYou will need: knife, cutting board, skillet with a lid, measuring cups and spoons, garlic press (optional)

4 cup kale1 T olive oil4 cloves garlic, minced or pressed1/2 a lemon, juiced

1. Wash and chop your kale into bite-sized pieces.2. Heat a skillet on medium and add oil. When it's warm, add the garlic. Cook 1 minute.3. Add the kale, a little bit at a time, until it's all in the skillet and stir well.4. Sauté for a few minutes until it start to wilt. Cover with a lid and let it cook for 5 minutes.5. Add the lemon juice and cook for another minute or two.


bok choyYield: 2 servingsYou will need: skillet, knife, cutting board, measuring cups and spoons, spatula, garlic press(optional)

1 1/2 bunches bok choy1 T sesame oil1 T coconut oil2 garlic cloves, minced1 T fresh ginger, minced1/4 cup mushrooms, diced2 T tamari (gluten free soy sauce)sea salt and pepper2 T toasted sesame seeds for garnish

1. Cut the root ends off the bok choy and separate the leaves. Rinse the leaves under cold water to make sure there is no dirt left.

2. Cut the leafy part into thick ribbons, and the white part into thin strips.3. Heat the sesame and coconut oils in a pan on medium-high.4. Mince or press the garlic. Add the bok choy, garlic, ginger, mushrooms, tamari, salt and

pepper to the pan and cook about 7 minutes.5. Serve topped with toasted sesame seeds.

steamed sugar snap peasYield: 6 servingsYou will need: steamer insert, large pot

6 cups fresh sugar snap peaswater

1. Fill a large pot with a couple inches of water and bring to a simmer.2. Insert the steamer basket and place 2 cups of the peas in the basket.3. Cover with a lid and steam several minutes, until crisp but cooked.4. You will have to do several batches depending on the size of your steamer basket.


zucchini noodlesYield: 2 servings You will need: vegetable peeler or spiral slicer

2 large zucchini

1. Wash your zucchini but keep the peel on.2. If you're using a regular vegetable peeler, make long smooth strokes on the long side of the

zucchini. It will make fettuccine-like ribbons. 3. Keep doing this until both zucchini are made into ribbons. 4. If you're using a spiral slicer, follow the directions for your tool and make whatever shape

pasta you want.


muffins & bread

blueberry protein muffins Yield: 10 muffins (5 servings)You will need: muffin tins, whisk, bowl, measuring cups and spoons, rubber spatula, muffin liners

2 cups almond flour1/2 cup vanilla protein powder¾ tsp baking soda½ tsp fine sea salt3 eggs⅓ cup unsweetened applesauce2 tablespoons maple syrup2 tablespoons coconut oil (melted) 1 teaspoon vinegar (white or cider)1/2 teaspoon vanilla1 cup blueberries - fresh or frozen

1. Preheat oven to 350 F. Line 10 cups in a standard 12-cup muffin tin with paper or foil liners.2. In a large bowl whisk the almond flour, protein powder, baking soda, and salt.3. In a small bowl, whisk the eggs, applesauce, maple syrup, oil, vinegar and vanilla4. Add the wet ingredients to the dry ingredients, stirring until blended. Fold in blueberries.5. Divide batter evenly among prepared cups.6. Bake for 14 to 18 minutes until set at the centers and golden brown at the edges.

pumpkin protein muffins Yield: 6 servings (2 muffins each)You will need: muffin tin, large mixing bowl, whisk, measuring cups and spoons, muffin liners (optional)

1 1/2 cups almond meal flour1/2 cup raw protein powder1 tsp baking soda1/2 tsp sea salt1 tsp cinnamon1/2 tsp cardamom1/2 tsp ginger1/2 tsp cacao powder


1/4 tsp cloves1/4 tsp allspice1 cup pumpkin puree3 eggs2 T olive oil1/2 cup honey

Topping2 T cacao nibs3 T hemp seeds

1. Preheat the oven to 350 F.2. Measure the dry ingredients into a bowl and mix together.3. Add in the pumpkin and eggs and whisk well.4. Measure the olive oil and honey. Beat into the batter.5. Line muffin tins with muffin liners or grease with cooking oil.6. Evenly distribute the batter between the 12 cups. Fill about 3/4 of the way full.7. Mix the topping and distribute evenly. Bake for 20-25 minutes.

ninja nut breadYield: 3 servings (2 slices per serving)You will need: measuring cups and spoons, mini loaf pan, cooking spray, food processor, spoon, bowl

1/4 cup walnuts1/4 cup almond flour1/4 cup + 2 T flaxseed meal1/4 tsp sea salt1/4 tsp baking soda1/2 tsp cream of tartar2 eggs2 T olive oil1/4 cup water2 tsp honey

1. Preheat oven to 350 F. Place walnuts in a food processor and blend until very fine.2. In a bowl, mix the ground walnuts, almond flour, flaxseed, salt, baking soda, and cream of

tartar. 3. Add the eggs, oil, water, and honey. Stir until mixed. If it looks too liquid, add a little more

almond flour.4. Spray a mini loaf pan with cooking oil.5. Bake 30-35 minutes. Let it sit for a minute before transferring to a cooling rack.6. Cut into 6 slices once the bread has cooled completely.


energy bars

pumpkin energy barsYield: 4 servingsYou will need: measuring cups and spoons, food processor, baking dish, parchment paper, spatula, knife

1/2 cup pitted dates1/4 cup cashews1-2 T water3-4 T pumpkin puree2 T pumpkin seeds + 1 T pumpkin seeds (for garnish)1 T unsweetened coconut flakes1/4 cup vanilla protein powder1/2 tsp ground cinnamon 1/2 tsp smoothie spice

1. Pit dates.* Combine dates and cashews in the food processor and pulse until partially mixed.

2. Add the water (starting with 1 T) and the pumpkin puree. The more water and pumpkin you add, the more sticky the batter will be, and it won't completely freeze.

3. Add 2 T pumpkin seeds and the coconut flakes. Process until combined.4. Add the protein powder and spices. Let the food processor run until everything is

thoroughly combined. Scrape the sides down as you go. Add a tiny bit more water if absolutely necessary.

5. Turn out the mixture onto a parchment lined square baking dish and press it down. Lightly press down the remaining pumpkin seeds on top. If the mixture is too sticky, wet your hands to help pat the mixture down.

6. Freeze for 3 hours. Once they are hard enough, cut them into 4 squares and wrap individually. Store in the freezer for best results.

*Sometimes dates can get a little dried out, which will affect your recipe. You can pre-soak them to infuse them with moisture.


chocolate protein barsYield: 6 servings You will need: measuring cups and spoons, food processor, parchment paper, 8x8 or square pan

1/4 cup almonds1/4 cup walnuts1/8 tsp sea salt1 T cacao powder1/4 cup chocolate protein powder6 dates* — make sure they're moist1 T cacao nibs for garnish

1. Put the nuts, sea salt, cacao powder and protein powder in a food processor and blend until fine.

2. Pit the dates and add them one at a time with your food processor running.3. When the batter starts to clump together, you’ve got it just right.4. Turn out the mixture into an 8x8 pan lined with parchment paper and press down to flatten.

You may need to wet your hands a bit if it’s too sticky to work with.5. Sprinkle with cacao nibs, press them down, and refrigerate for an hour.

*If your dates seem too dry, pre-soak them in some water to let them absorb some moisture.

chocolate cherry protein barsYield: 3 servingsYou will need: measuring cups and spoons, bowl, spoon, parchment paper, square baking dish

1/2 cup almond butter2/3 cup chocolate protein powder1 tsp vanilla extractpinch of sea salt2 1/2 T coconut milk (add gradually - you may need a little more or less. Altitude and humidity varies in different places)1/4 cup unsweetened dried cherries (or raisins, or dried unsweetened cranberries - make sure they do not have sugar or oil added to them - read the label)

1. Mix almond butter and protein powder together.2. Add vanilla and salt and mix well.3. Add coconut milk. You may need a little more, just mix it together until you get a sticky

dough.


4. Press into a parchment lined 8x8 baking dish until flat, or if you have mini loaf pans you can divide the dough into three of them and press it down. Refrigerate until firm,

5. Refrigerate for one hour. Store in the refrigerator.

no-bake nut butter cacao chip protein barsYield: 4 servings You will need: microwave safe bowl, measuring cups and spoons, cutting board, knife, 8x8 pan, mixing spoon

1/3 cup peanut butter (only ingredients should be peanuts)*1 T+1 tsp coconut oil1/2 cup Egg White Protein Powder1/3 cup almond flour1 T+1 tsp ground chia seeds1 T+1 tsp unsweetened coconut flakes1 T+1 tsp cacao nibs1 T+1 tsp peanuts, chopped*

*sub almond butter and almonds if you need to

1. Measure the peanut butter and coconut oil into a microwave-safe bowl. Microwave for 30 seconds and stir well. You could also use a saucepan on the stove to do this.

2. Remove from the heat and add the egg white protein powder, almond flour, ground chia seeds, coconut flakes, and cacao nibs. Stir very well. It should be slightly sticky but dry enough to handle.

3. Scoop the batter into an ungreased 8x8 pan and press down evenly.4. Sprinkle the chopped peanuts and press into the top of the dough.5. Cover and freeze for 20 minutes, then cut into 4 bars. Store in the fridge.


trail mix

trail mix (week 1)Yield: 4 servings (1/2 cup each)You will need: measuring cups, airtight storage container, mixing bowl, wooden spoon

1/2 cup pumpkin seeds1/2 cup walnuts1/2 cup hemp seeds1/4 cup cacao nibs1/4 cup coconut flakes

1. Measure all ingredients and mix well.2. Store in an airtight container.

Note: If you would like to add additional sweetness, add 1/4 cup of raisins or no-sugar added dried fruit of your choice. Cacao nibs are unsweetened chocolate, and with fat (like walnuts and hemp seeds) their flavor comes out.

trail mix (week 3)Yield: 4 servingsYou will need: bowl, spoon, measuring cups, airtight container

1/2 cup + 2 T pumpkin seeds1/2 cup + 2 T walnuts1/4 cup cacao nibs1/4 cup unsweetened dried cranberries1/4 cup unsweetened coconut flakes

1. Measure and mix together well. Store in an airtight container.


trail mix (week 5)Yield: 3 servings (1/2 cup each)You will need: measuring cups, airtight storage container, mixing bowl, wooden spoon

1/2 cup walnuts1/2 cup pecans1/4 cup cacao nibs1/4 cup coconut flakes

1. Measure all ingredients and mix well.2. Store in an airtight container.

trail mix (week 7)Yield: 3 servingsYou will need: bowl, spoon, measuring cups, airtight container

1/2 cup pumpkin seeds1/2 cup walnuts1/4 cup coconut flakes1/4 cup cacao nibs

1. Measure and mix together well. Store in an airtight container.

trail mix (week 8)Yield: 2 servings You will need: measuring cup, bowl, spoon

1/4 cup walnuts1/4 cup pecans1/4 cup unsweetened coconut flakes1/4 cup cacao nibs

1. Measure, mix, and store in an airtight container.


Carbs

quinoaYield: approximately 5 servingsYou will need: medium sized pot, measuring cups

1 1/4 cups dry quinoa (look for sprouted quinoa - the company Tru Roots makes it - or use optional soaked method below)2 1/2 cups water

Optional Soaked method – to partially predigest the grain - Place quinoa in a bowl and cover with water and 1 T apple cider vinegar. Cover and allow to soak for 8 hours. Drain through a cheesecloth or similar and cook in fresh water. This is easily accomplished by setting it out first thing in the morning, and cooking it when you come home, or start it at night and cook it the next day.

1. Measure quinoa and rinse very well in a mesh strainer.2. Add water to saucepan and then add quinoa. If you soaked your quinoa overnight, reduce

the amount of water to 1 3/4-2 cups.3. Cover and cook over medium heat until it comes to a low boil. 4. Reduce heat slightly and cook uncovered for 15-20 minutes or until quinoa has absorbed all

the water and is light and fluffy.

coconut basil quinoaYield: 3 servingsYou will need: saucepan, bowl, measuring cups and spoons, knife, cutting board, spoon, mesh strainer

1 cup coconut milk 1/2 cup chicken stock 3/4 cup quinoa 1/4 cup fresh basil 1 tsp sea salt

1. Pre-rinse quinoa and soak it for 4-6 hours in a bowl with 1 T apple cider vinegar (or buy sprouted quinoa).2. Drain and rinse the quinoa. Put it in a saucepan and add the coconut milk and chicken stock.3. Cook on medium heat at a simmer until all liquid has been absorbed, about 15-20 minutes.4. Chop basil and stir it in along with the salt.


sweet potatoesYield: 2 servingsYou will need: baking sheet, measuring spoons, bowl, wooden spoon, aluminum foil

1 large or 2 small sweet potatoes2 tsp coconut oilsea salt and pepper to taste

1. Preheat oven to 350 F. 2. Peel and chop the sweet potatoes into 1-inch pieces.3. Place them in a bowl and toss with the coconut oil, salt and pepper.4. Pour onto a baking sheet covered with aluminum foil.5. Bake for 20-30 minutes, depending on the size of your pieces.

sweet potato discsYield: 6 servings You will need: sharp knife, cutting board, baking sheet, parchment paper

3 large sweet potatoes

1. Preheat oven to 350 F.2. Wash and slice the potatoes into discs.3. Lay down on a baking sheet covered with parchment paper.4. Bake for 20-25 minutes, until easily pierced with a fork.

old-fashioned oatmealYield: 4-5 servings You will need: large pot, liquid measuring cup, measuring cup

4 cups of water 1 cup oats 1 T vanilla extract

1. Measure water into large pot and add oats. 2. Bring water to a boil and allow to boil for 1-2 minutes. 3. Remove from heat, add vanilla.4. Cover, and refrigerate. 5. The following day, stir the oats together with any foam that has accumulated on the

top. All the water will be absorbed.


Proteins/Entrees

buffalo white bean chiliYield: 6 servingsYou will need: large pot, measuring cups and spoons, wooden spoon, knives, cutting board, can opener, strainer

1 T olive oil1 yellow onion, chopped2-3 cloves garlic, minced2-3 tsp ground cumin1 lb ground buffalo — use ground beef if you can't find buffalo1 1/2 T chili powder1/2 T cacao powder1/2 tsp sea salt1/2 tsp cinnamon1 (14 oz) can whole tomatoes and their juice1 1/2 cups beef stock4 oz tomato sauce2 cans small white beans, rinsed and drained

1. Heat the olive oil in a large pot on medium. 2. Add the onion and garlic, cooking until soft, about 8 minutes.3. Add the cumin and let it cook for a minute. 4. Add the buffalo and break it up well with a wooden spoon.5. Stir in the chili powder, cacao powder, salt, and cinnamon. 6. Add the tomatoes and start breaking them up with the wooden spoon. 7. Stir in the stock and tomato sauce. Let simmer for 45 minutes. 8. Add in the beans and stir well. Cook for another 20 minutes.

**This recipe is also good with ground turkey - try it for a different variation**


meatless option: black and white bean chiliYield: 6 servingsYou will need: large pot, measuring cups and spoons, wooden spoon, knife, cutting board, can opener, strainer

1 T olive oil1 yellow onion, chopped2-3 cloves garlic, minced2-3 tsp ground cumin1 1/2 T chili powder1/2 T cacao powder1/2 tsp sea salt1/2 tsp cinnamon1 (14 oz) can whole tomatoes and their juice1 1/2 cups vegetable stock4 oz tomato sauce2 cans small white beans, rinsed and drained1 can black beans, rinsed and drained

1. Heat the olive oil in a large pot on medium. 2. Add the onion and garlic, cooking until soft, about 8 minutes.3. Add the cumin and let it cook for a minute. 4. Stir in the chili powder, cacao powder, salt, and cinnamon.5. Add the tomatoes and start breaking them up with the wooden spoon. 6. Stir in the stock and tomato sauce. Let simmer for 45 minutes. 7. Add in the beans and stir well. Cook for another 20 minutes.

sun-dried tomato buffalo burgerYield: 3 servings You will need: measuring cups and spoons, mixing bowl, skillet, spatula, garlic press, knife, cutting board

1 lb ground buffalo 2 cloves garlic, minced6 sun-dried tomatoes, chopped finely1 tsp dried thymefresh ground pepper1/4 tsp sea salt1/2 tsp paprika

1. Mix all of the ingredient together and form into 3 patties.2. Spray a skillet with cooking spray and heat it to medium.3. Cook the burgers, flipping once, until they're cooked all the way through.


meatless option: sun-dried tomato veggie burgerYield: 3 servingsYou will need: knife, cutting board, garlic press, skillet, spatula, food processor, oven, baking sheet

1/2 a small onion, chopped6 oil-packed sun-dried tomatoes, drained and chopped1 can black beans, rinsed and drained, divided1 clove garlic, minced1 tsp dried steak seasoning1/2 cup water3/4 cup cooked quinoa, divided

1. Turn the oven on to 375 F. Heat a skillet to medium.2. Add the onion and sun-dried tomatoes to the skillet. The oil from the tomatoes should be

enough to cook the onion. Cook about 5 minutes.3. Add half of the black beans, all of the steak seasoning and garlic, and 1/2 cup of water.4. Bring to a boil, then reduce to a simmer for about 10 minutes, until most of the liquid has

evaporated.5. Add the bean-onion mixture to a food processor along with 1/4 cup of the quinoa. Process

until smooth.6. Stir in the remaining beans and quinoa. Form into 3 patties and place them on a parchment-

lined baking sheet.7. Bake in the top 1/3 of the oven for 20 minutes. Flip them and bake for about 10 more

minutes, until they are crispy.

buffalo burgersYield: 3 servingsYou will need: knife, cutting board, skillet, spatula, bowl, measuring spoons

3 T olive oil1 yellow onion, diced finely1 lb ground buffalo6 T almond flour3 stalks fresh basil, choppedsea salt and pepper

1. Heat a skillet on medium and add the olive oil. 2. Sauté the onion until translucent.3. Let the onions cool and then add them along with everything else to the meat. Mix well.4. Form into 3 patties and cook in the same pan as the onions until done.


meatless option: black bean and quinoa veggie burgersYield: 3 servings You will need: skillet, knife, cutting board, spatula, food processor, measuring cups and spoons, baking sheet, parchment paper, garlic press

1/2 of a small yellow onion, chopped1 tsp olive oil1 can black beans, rinsed and drained, divided1 tsp dried steak seasoning1 clove garlic, minced 3/4 cup cooked quinoa, divided1/2 cup water

1. Preheat the oven to 375 F. 2. Heat a skillet to medium and pour in the olive oil. Sauté the onions for about 5 minutes.3. Stir in 1/2 cup of the black beans, the steak seasoning, and garlic. Add 1/2 cup of water and stir. 4. Let it come to a boil, then reduce to a simmer for 10 minutes, or until most of the liquid is absorbed. 5. In a food processor, place the bean-onion mixture along with 1/4 cup of the quinoa and process until smooth.

steak saladYield: 2 servingsYou will need: skillet, tongs, cooking oil spray, measuring spoon, garlic press (optional)

2 flank steaks — 1/3 lb each 2 T olive oil1 T balsamic vinegar2 cloves garlic, mincedsea salt and pepper2 cups mixed green salad

1. Marinate the steak in the olive oil, balsamic vinegar, garlic, salt and pepper for 20 minutes.2. Heat a skillet to medium-high and spray with cooking oil.3. Cook steaks evenly, until they reach desired doneness.4. Serve steaks atop 1 cup of salad each.


meatless option: baked tempeh over saladYield: 3 servingsYou will need: measuring cups and spoons, square baking dish, spatula

1/4 cup tamari — gluten free soy sauce 2 tsp apple cider vinegar1 T finely chopped ginger — you can also use fine grater for this 1 tsp garlic powder1/4 cup honey4 tsp sesame oil1/2 cup orange juice — fresh squeezed 2 (8 oz) packages organic tempeh3 cups mixed green salad

1. Preheat the oven to 375 F. 2. Stir together all ingredients except tempeh and salad. Cut each package of tempeh into 6

even strips. 3. Marinate the tempeh in the mixture for 15-20 minutes, flipping several times.4. Transfer the pieces to a square baking dish, including any remaining sauce.5. Bake for 12 minutes, then flip and bake for another 12 minutes. Serve 4 strips of tempeh on

top of 1 cup mixed green salad for each serving.

bok choy burritosYield: 2 servings You will need: skillet, measuring cups, knife, cutting board, spatula, can opener, mesh strainer

1 tsp olive oil1 lb ground beef1 onion4 leaves bok choy, white ends cut off and chopped up1/2 pint cherry tomatoes, sliced in half1 cup black beans1/4 cup sunflower seed pestosea salt and pepper

1. Heat a skillet to medium and add 1 tsp olive oil. 2. Brown the beef and onion, crumbling up while cooking. 3. Drain off any excess grease and return to the pan. 4. Add the cut up bok choy, tomatoes, beans, pesto, salt and pepper.5. Cook until heated through. 6. Serve by pouring 1/4 of the mixture onto each leaf of bok choy and roll up.


meatless option: bok choy bean burritosYield: 2 servingsYou will need: skillet, measuring cups and spoons, cutting board, spatula, can opener, mesh strainer

1 tsp olive oil1 can black beans, rinsed and drained1 onion4 leaves bok choy, white ends cut off and chopped up1/2 pint cherry tomatoes, sliced in half1/4 cup sunflower seed pestosea salt and pepper

1. Heat a skillet to medium and add 1 tsp olive oil. Add the black beans and onion. Cook for 5 minutes.2. Add the cut up bok choy, tomatoes, pesto, and seasonings. Stir well.3. Cook for 5-10 more minutes. Serve by pouring 1/4 of the mixture into each leaf of bok choy and roll up.

zucchini noodle beef lasagnaYield: 4 servingsYou will need: 8x8 baking dish, oven, measuring cups and spoons, knife, cutting board, cooking oil spray, skillet, wooden spoon, garlic press (optional)

1 yellow onion2 T fresh rosemary1 T olive oil3 garlic cloves, minced1/2 lb ground beef2 zucchini1 cup pasta sauce2 cups spinach

1. Preheat the oven to 400 F. Chop onions and finely chop the rosemary.2. Sauté the onions over medium heat in the olive oil until translucent. Mince the garlic and

add it to the onions.3. Add the ground beef and stir, breaking up evenly.4. Add the rosemary and cook until evenly browned.5. Slice zucchini into thin, even strips. You can also just cut them into discs.6. Spray an 8x8 baking dish to cooking oil. Begin layering the zucchini at the bottom to cover.7. Add a third of the pasta sauce, top with half of the meat mixture, layer with half of the

spinach. 8. Cover with another layer of zucchini, pasta sauce, meat, and then spinach.9. Top it with the remaining zucchini, and then the rest of the pasta sauce.10. Bake for 40 minutes, until the top is brown and it is bubbling.


meatless option: zucchini noodle tempeh lasagnaYield: 4 servings You will need: 8x8 baking dish, knife, cutting board, skillet, cooking oil spray, wooden spoon, measuring cups and spoons, garlic press (optional)

1 yellow onion2 T fresh rosemary1 T olive oil3 garlic cloves, minced2 zucchini1 cup pasta sauce2 cups spinach1/2 lb tempeh, chopped into bite-size pieces

1. Preheat the oven to 400 F. Chop onions and finely chop the rosemary.2. Sauté the onions over medium heat in the olive oil until translucent. Mince the garlic and

add it to the onions.3. Add the tempeh and stir.4. Add the rosemary and cook until evenly browned.5. Slice zucchini into thin, even strips. You can also just cut them into discs.6. Spray an 8x8 baking dish to cooking oil. Begin layering the zucchini at the bottom to cover.7. Add a third of the pasta sauce, top with half of the tempeh, layer with half of the spinach. 8. Cover with another layer of zucchini, pasta sauce, tempeh, and then spinach.9. Top it with the remaining zucchini, and then the rest of the pasta sauce.10. Bake for 40 minutes, until the top is brown and it is bubbling.


rosemary baked chickenYield: 3 servingsYou will need: baking sheet, aluminum foil, measuring spoons

3 chicken breasts 2 tsp olive oil1 T fresh rosemary — or 1 tsp driedsea salt and pepper

1. Preheat oven to 350 F. 2. Season the chicken with olive oil, rosemary, salt and pepper to taste and place on baking

sheet lined with foil.3. Bake for 20-30 minutes until no longer pink on the inside.

meatless option: lemon pepper white bean saladYield: 4 servingsYou will need: can opener, mesh strainer, measuring cups and spoons, bowl, wooden spoon

2 cans white beans, drained and rinsed1/4 of a red onion, chopped finely3 T olive oil2 1/2 T fresh lemon juice — about 1 large lemon1/4 cup chopped parsley1/2 tsp ground cumin1 tsp black pepper

1. Stir together everything except the beans until well combined.2. Toss the beans in the dressing and let it sit for at least 2 hours in the fridge. Stir before

serving.

meatless option: rosemary white bean saladYield: 4 servings You will need: can opener, strainer, measuring cups and spoons, knife, cutting board, bowl, spoon

2 cans white beans, drained and rinsed1/2 of a red onion, chopped finely1/4 cup olive oil1 lemon, juiced1 T fresh rosemary, choppedsea salt and pepper


1. Stir together everything except the beans until well combined.2. Toss the beans in the dressing and let it sit for at least 2 hours in the fridge. Stir before

serving.

Add to Grocery List: 2 cans white beans, red onion Remove from Grocery List: 4 chicken breasts

sesame hemp seed chicken bitesYield: 3 servingsYou will need: baking sheet, knife, cutting board, measuring cups and spoons, cooking spray, Ziploc bag

1 1/2 lb chicken breast1/4 cup sesame seeds1/4 cup hemp seeds3 T fresh rosemary, choppedsea salt and pepper

1. Preheat the oven to 350 F. Cut the chicken into 1 inch cubes.2. Put the sesame seeds, hemp seeds, rosemary, salt and pepper in a Ziploc bag. Put the

chicken pieces in the bag and shake until well coated.3. Place on a baking sheet coated with cooking spray and bake for 20 minutes.

meatless option: sesame hemp seed white bean saladYield: 3 servings You will need: mixing bowl, spoon, cutting board, knife, measuring cups and spoons

2 cans white beans, rinsed and drained1/4 cup hemp seeds1/4 cup sesame seeds4 sprigs fresh rosemary, chopped4 sprigs fresh thyme, chopped1/2 tsp sea saltfresh pepper to taste2 T sesame oil

1. Combine everything in a large bowl and stir to combine.


lemon chicken with artichokes, sun-dried tomatoes, and mushroomsYield: 2 servingsYou will need: cutting board, knife, skillet, measuring cups and spoons, tongs, plate, bowls, whisk, spoon

2 tsp olive oil, divided1 large chicken breast, sliced in half to make two thin breasts (about 1/2 lb chicken total)sea salt and pepper1/2 a can of artichoke hearts, sliced in half1/4 lb of mushrooms, cut in fourths6 sun-dried tomatoes, sliced1/2-1 cup chicken stock1/2 a lemon, juiced2 T cornstarch or arrowroot powder

1. Heat a skillet to medium and add 1 tsp oil. Season the chicken with salt and pepper on both sides. Cook the chicken on both sides until almost cooked through. Remove to plate and cover with aluminum foil.

2. Add the remaining tsp of oil and cook the artichokes, mushrooms and sun-dried tomatoes for about 7 minutes, until mushrooms are browned.

3. Stir in the chicken stock, scraping up any browned bits from the bottom of the skillet.4. Whisk together the lemon juice and cornstarch until no clumps remain.5. Slowly add the lemon mixture to the skillet while stirring at the same time. This is important

or you will have clumps in your dish. Season with more salt & pepper if you wish.6. Bring to a boil and then reduce to a simmer. Add the chicken back in, submerging them into

the sauce until almost covered. Cook for 3 minutes, then flip the chicken and cook for 3 more minutes. Add more chicken stock if there isn't enough sauce or if it's too thick.

meatless option: lemon white beans with artichokes, sun-dried tomatoes, and mushroomsYield: 2 servingsYou will need: strainer, can opener, skillet, spatula, whisk, bowl, measuring cups and spoons

2 tsp olive oil1 can white beans, drained and rinsed6 sun-dried tomatoes, sliced1/4 lb mushrooms, cut in half or fourths1/2 can artichoke hearts, cut in half1 cup vegetable stock1/2 a lemon, juiced2 T cornstarch or arrowroot starch


sea salt and pepper

1. Heat 2 tsp of olive oil in a skillet on medium. Add the beans, sun-dried tomatoes, mushrooms, and artichokes. Cook for 5-7 minutes, until mushrooms are browned.

2. Add the vegetable broth, scraping the bottom of the pan to get the browned bits.3. Whisk the lemon juice and cornstarch together until no clumps remain. Slowly add it to the

skillet, stirring the entire time. Don’t skip this step, or you will have clumps of cornstarch in your dish.

4. Bring mixture to a boil, then reduce to a simmer for 5-7 minutes. Season with salt and pepper.

pesto chicken pizzaYield: 1 serving (you will assemble 3 this week)You will need: baking sheet, spatula, knife, cutting board, measuring spoons

2 T sun-dried tomato pesto1 sprouted grain/gluten free wrap or tortilla 1 tomato, sliced 1/4 lb shredded chicken breasthandful of spinachsliced shallot (optional)2 tsp olive oil1/3 of an avocado, chopped

1. Preheat oven to 400 F.2. Spread sun-dried tomato pesto on wrap.3. Slice tomato and lay on pesto.4. Spread out chicken breast.5. Add spinach and sliced shallot if desired.6. Drizzle with olive oil.7. Bake for 8-10 minutes, or until crust is crispy8. Top with avocado.

shredded chicken breast Yield: 3 servingsYou will need: baking sheet, measuring spoon , parchment paper

1 lb chicken breast2 tsp olive oilsea salt and pepper


1. Preheat oven to 350 F.2. Line a baking sheet with parchment paper and place the chicken on it.3. Drizzle with olive oil and top with salt and pepper.4. Bake for about 30 minutes, checking the doneness to make sure it's cooked through.5. Once it cools, shred it using 2 forks.

meatless option: pesto white bean pizzaYield: 1 servingYou will need: can opener, strainer, baking sheet, measuring cups and spoons, knife, cutting board

2-3 T sun-dried tomato pesto1 Ezekiel tortilla/wrap1 tomato1/2 a can of white beans (approx. 1 cup), rinsed and drained1 cup spinachsliced shallot (optional)2 tsp olive oil1/3 avocado, chopped

1. Preheat the oven to 400 F.2. Spread pesto on the wrap.3. Slice tomato and lay down on top of pesto.4. Sprinkle the beans evenly on the wrap.5. Add the greens and sliced shallot if desired.6. Drizzle with olive oil.7. Bake for 8-10 minutes, or until crust is crispy8. Top with avocado.

turkey nuggetsYield: 4 servings You will need: 2 shallow baking dishes, baking sheet, measuring cups and spoons, whisk, knife, cutting board

1 cup almond flour1/2 cup shredded unsweetened coconut 1 tsp onion powder 1 tsp garlic powder


sea salt and pepper2 eggs 1 lb turkey breast, cut into pieces

1. Preheat oven to 350 F. Line a baking sheet with parchment paper.2. In a shallow baking dish, add the almond flour, coconut, onion powder, garlic powder, salt

and pepper. Mix well.3. In a separate shallow dish, add the eggs and beat lightly.4. Dip the turkey pieces in the egg and then into the almond flour mixture. Place onto the

baking sheet until all pieces are breaded.5. Bake for 25-30 minutes, or until golden brown on the outside.

meatless option: chickpea nuggets Yield: 4 servingsYou will need: food processor, baking sheet, shallow baking dish, measuring cups and spoons, can opener, mesh strainer

Nuggets:1 can chickpeas, rinsed and drained1/2 tsp paprika2 tsp dijon mustardpinch of cayenne peppersea salt and pepper

Coating:1/4 c sunflower seeds1/4 c almond flour1/2 tsp paprikaPinch of cayenne pepper

1. Preheat oven to 350 F.2. Blend the chickpeas in the food processor until half are pureed. Mix it will the rest of the

nugget ingredients.3. Mold them into evenly sized nuggets (12-16 total). 4. Pulse sunflower seeds in a food processor until they are a coarse crumb. Mix together the

coating ingredients. Roll the nuggets in the coating.5. Bake on a baking sheet lined with parchment for 20-25 minutes, until lightly browned.


turkey cilantro stewYield: 4 servingsYou will need: knife, cutting board, skillet, spatula, bowl, measuring spoons

1 medium onion2 cloves garlic2 T olive oil1 lb ground turkey2 tomatoes 1 bunch cilantro2 tsp dried italian seasoning1 tsp cumin1 tsp sea salt

1. Chop onion and mince garlic.2. Heat olive oil in a skillet on medium heat, and add garlic and onions. Allow them to cook

for 3-5 minutes.3. Add the turkey, breaking it up so it cooks evenly.4. Chop tomato, and finely chop cilantro. Once the meat has nearly finished browning, add the

tomatoes and let them cook briefly. Add cilantro. Stir in.5. Lastly, sprinkle italian seasoning, cumin and salt over everything, stir together and remove

from heat.

meatless option: black bean cilantro stewYield: 4 servings You will need: can opener, strainer, knife, cutting board, measuring cups and spoons, skillet, spoon

2 T olive oil2 cans black beans, rinsed and drained1/3 cup minced onion2 garlic cloves, minced2 tomatoes, diced1 bunch cilantro2 tsp dried Italian seasoning1 tsp ground cumin1 tsp sea salt

1. Heat the olive oil in a skillet on medium-high heat. Add the bean and cook for 5 minutes.2. Add the onion and garlic. Cook 3-4 minutes. Chop cilantro finely.3. Stir in the tomatoes and cook for a minute. Stir in cilantro and seasonings.


turkey veggie stewYield: 4 servingsYou will need: knife, cutting board, measuring cups and spoons, large skillet or dutch oven, wooden spoon, garlic press (optional)

2 zucchini squash2 carrots1 bunch of kale2 T olive oil3 large cloves garlic, minced1 lb ground turkey1/2 cup chicken stock1/4 cup red wine1 T dried rosemarysea salt and pepper 1. Dice zucchini into quarter inch pieces. Grate carrots. Chop kale into squares. Mince or press

garlic.2. Heat a skillet or dutch oven to medium and add oil. Add in garlic.3. Add in the turkey, breaking up with a wooden spoon. Add the kale and cook down for 5

minutes, stirring often.4. Add chicken stock and wine and stir in squash and carrots. Bring to a boil and simmer 10

minutes.5. Cook until all meat is brown and veggies are tender. Add rosemary, salt and pepper to taste.

meatless option: cannellini bean and veggie stewYield: 4 servingsYou will need: large skillet or dutch oven, can opener, strainer, measuring cups and spoons, knife, cutting board, garlic press (optional)

2 zucchini squash2 carrots1 bunch of kale 2 T olive oil3 garlic cloves, minced2 cans cannellini beans, rinsed and drained1/2 cup vegetable broth1/4 cup white wine1 T fresh rosemarysea salt and pepper


1. Dice zucchini into quarter inch pieces. Grate carrots. Chop kale into squares. Mince or press garlic.

2. Heat a skillet or dutch oven to medium and add oil. Add in the garlic, cook for 1 minute.3. Add the kale and beans, stirring often for 5 minutes.4. Add the vegetable stock and wine. Stir in the squash and carrots. Bring to a boil, then

simmer 10 minutes.5. Cook until veggies are tender, then stir in the rosemary, salt and pepper.

turkey white bean chiliYield: 5 servings You will need: large pot, measuring cups and spoons, wooden spoon, mesh strainer, knives, cutting board, can opener

1 T olive oil1 yellow onion, chopped2 tsp ground cumin1 lb ground turkey1 1/2 T chili powder1/2 T cacao powder1/2 tsp sea salt1/2 tsp cinnamon1 (14 oz) can whole tomatoes and their juice1 1/2 cups chicken stock4 oz tomato sauce2 can small white beans, rinsed and drained

1. Heat the olive oil in a large pot (or Dutch oven) on medium. Add the onion, cooking until soft, about 8 minutes.

2. Add the cumin and let it cook for a minute. Add the turkey and break it up well with a wooden spoon.

3. Stir in the chili powder, cacao powder, salt, and cinnamon. Add the tomatoes and start breaking them up with the wooden spoon. Stir in the chicken stock and tomato sauce. Let simmer for 45 minutes.

4. Add in the beans and stir well. Cook for another 20 minutes.


meatless option: black and white bean chiliYield: 5 servingsYou will need: large pot, measuring cups and spoons, stirring spoon, mesh strainer, can opener, knife, cutting board

1 T olive oil1 yellow onion, chopped2 tsp ground cumin1 1/2 T chili powder1/2 T cacao powder1/2 tsp sea salt1/2 tsp cinnamon1 (14 oz) can whole tomatoes and their juice1 1/2 cups vegetable stock4 oz tomato sauce2 can small white beans, rinsed and drained1 can black beans

1. Heat the olive oil in a large pot (or Dutch oven) on medium. Add the onion, cooking until soft, about 8 minutes.

2. Add the cumin, chili powder, cacao powder, salt, and cinnamon and let it cook for a minute. 3. Add the tomatoes and start breaking them up with the wooden spoon. Stir in the vegetable

stock and tomato sauce. Let simmer for 45 minutes. 4. Add in the beans and stir well. Cook for another 20 minutes.

honey dijon walnut salmonYield: 2 servingsYou will need: baking sheet, food processor, measuring cup and spoon, bowl, whisk, spatula

1/2 cup raw walnuts1/2 T honey1/2 T dijon mustardpinch of sea saltpint of pepper2 salmon filets (6 oz each)

1. Preheat oven to 375 F. Pulse walnuts in a food processor. Spray the baking sheet with cooking oil.

2. Mix together the honey, mustard, salt and pepper. Brush the mixture on top of the salmon filets.


3. Press the mustard-topped salmon into the walnuts. Place on the baking sheet.4. Bake for 10-15 minutes, depending on the thickness of your salmon.

fish-less option: honey dijon baked tempehYield: 2 servingsYou will need: knife, cutting board, oven, baking sheet, bowl, whisk, spatula

1 (8 oz) package organic tempeh1/2 T honey1/2 T dijon mustardpinch of sea saltpinch of pepper

1. Preheat oven to 375 F. Spray a baking sheet with cooking oil.2. Cut the tempeh into strips. Place on the baking sheet.3. Mix the remaining ingredients and spread on the tempeh strips. Bake for 10-15 minutes until

browned.

maple almond crusted white fishYield: 2 servingsYou will need: bowl, measuring cups and spoons, sauté pan or baking sheet

2 T flaxseed meal1/4 cup olive oil or coconut oil2 tsp maple syrup1/2 cup sliced almondsfresh ground black pepper1/4 tsp salt2 white fish filets

1. Mix all of the ingredients (except the fish) in a bowl. 2. Put the fish in the bowl to soak up all the liquid.3. Heat a pan to medium-low and add 1 tsp oil. 4. Pan sear the fish for a few minutes on each side, just until cooked through. If you want to

bake the fish instead, turn the oven on 350 F and bake for about 10 minutes.


fish-less version: maple balsamic glazed tempehYield: 2 servingsYou will need: measuring cups and spoons, bowl, 8x8 baking dish, whisk

1/4 cup balsamic vinegar2 T maple syrup2 T tamari (gluten-free soy sauce)1/4 cup olive oil1 T fresh thyme1-8 oz package tempeh2 tsp arrowroot starch (or cornstarch)

1. In a bowl, mix together the vinegar, syrup, tamari, olive oil, and thyme. 2. Cut the tempeh into cubes and toss in the marinade. Refrigerate 2-4 hours, stirring

occasionally.3. Preheat the oven to 350 F. Place tempeh in a baking dish and cover. Bake for 20 minutes.4. Remove the tempeh cubes from the sauce and set aside. 5. Pour remaining marinade in a sauce pan and heat over medium. Whisk in the arrowroot

starch and stir constantly until thickened. Pour over the tempeh cubes.

tuna avocado saladYield: 2 servingsYou will need: can opener, small bowl, fork, sharp knife

2 cans albacore tuna — packed in water, no salt added1 ripe avocado2-3 T spicy mustardsea salt and pepper

1. Drain tuna.2. Mash in a bowl with ripe avocado. 3. Add mustard, salt and pepper and mix until combined. 4. Optional — add leftover fresh herbs

fish-less option: black bean avocado saladYield: 2 servingsYou will need: food processor, knife, spoon, measuring spoons

1 (15 oz) can black beans, rinsed and drained1 ripe avocado


1 tsp cuminsea salt and pepper

1. Blend all ingredients in food processor until well mixed.

sun-dried tomato tuna avocado saladYield: 2 servingsYou will need: strainer, can opener, fork, bowl, knife, spoon, measuring spoon

2 cans albacore tuna — packed in water, no salt added1 ripe avocado10 sun-dried tomatoes, chopped2-3 T spicy mustardsea salt and pepper

1. Drain tuna.2. Mash in a bowl with ripe avocado. 3. Add sun-dried tomatoes, mustard, salt and pepper and mix until combined. 4. Optional — add leftover fresh herbs

fish-less option: sun-dried tomato black bean avocado saladYield: 2 servingsYou will need: food processor, knife, spoon, measuring spoons

1 (15 oz) can black beans, rinsed and drained1 ripe avocado10 sun-dried tomatoessea salt and pepper

1. Blend all ingredients in food processor until well mixed.


pesto salmonYield: 2 servingsYou will need: baking sheet, aluminum foil, measuring cup, spatula

2 salmon filetssea salt and pepper1/4 cup pesto

1. Preheat the oven to 350 F. 2. Place the salmon filets on a baking sheet covered with aluminum foil. Season with salt and

pepper.3. Spread the pesto evenly on both filets. 4. Bake for 15-20 minutes, until cooked through.

fish-less option: baked pesto tempeh cubesYield: 2 servingsYou will need: cutting board, knife, baking dish, measuring spoons

8 oz package organic tempeh1/4 cup pesto

1. Preheat oven to 350 F. Line a baking sheet with aluminum foil.2. Cube tempeh and place in a bowl. 3. Stir in the pesto until well coated. 4. Add a little olive oil if the pesto looks too thick.5. Spread evenly on a baking sheet and bake for 30 minutes, or until browned.

pesto white fishYield: 2 servings You will need: baking sheet, measuring spoon, spatula, aluminum foil

2 white fish filetssea salt and pepper1/4 cup pumpkin seed pesto

1. Preheat oven to 350 F. Cover a baking sheet with aluminum foil.2. Place the fish on the baking sheet and season with salt and pepper.3. Spread 2 T pesto on each filet.4. Bake 10-15 minutes, depending on the thickness of your fish.


shellfish-less option: baked pesto tempeh cubesSee: Pesto Salmon for vegetarian option

lemon pepper white fishYield: 2 servingsYou will need: baking sheet, aluminum foil, bowl, whisk, measuring spoons, garlic press (optional), zester (optional)

2 white fish filets1 clove garlic1 T fresh lemon juice1 1/2 tsp olive oil1/2 tsp black pepper1/4 tsp sea salt1/2 a lemon, zested — optional

1. Preheat oven to 425 F. 2. Mince or press your garlic and combine it with the lemon juice, olive oil, pepper, salt, and

lemon zest (if using).3. Coat the fish with the lemon mixture and put it on a baking sheet covered with foil.4. Bake for 8 minutes, or until fish can easily be flaked.

fish-less option: lemon pepper white bean saladSee “Rosemary Baked Chicken” for the vegetarian option.

steamed shrimpYield: 2 servings You will need: pot, strainer

2/3 lb frozen or fresh shrimpwater

1. Fill a medium or small pot with water and bring to a boil. 2. Add shrimp and bring back to a boil. 3. Cook for 5-7 minutes. 4. Drain, add a little salt, and serve.


shellfish-less option: steamed edamameYield: 2 servings You will need: small pot/saucepan

1 1/2 cups (or 1 12-oz package) frozen organic shelled edamamewatersea salt

1. Fill a small saucepan about half full of water and add edamame. 2. Bring to a boil and simmer for 7-10 minutes (or follow instructions on the package).3. Drain and serve.

steamed lemon pepper shrimpYield: 1 servingYou will need: saucepan, strainer, bowl

1/3 lb frozen shrimp1/4 of a lemon, juiced1/2 tsp black pepper

1. Bring a saucepan filled halfway with water to a boil.2. Add the shrimp and cook 5-7 minutes.3. Strain and put in a bowl. Top with lemon juice and pepper. Mix well.

shellfish-less option: steamed lemon pepper edamameYield: 1 servingYou will need: saucepan, strainer, bowl

6 oz frozen shelled edamame1/4 of a lemon, juiced1/2 tsp black pepper

1. Bring a small pot of water filled half way to a boil.2. Add the edamame and cook 5-10 minutes.3. Strain and toss in lemon juice and pepper.


Breakfastchocolate protein pancakes Yield: 2 servings (2-3 pancakes per serving)You will need: bowl, whisk, measuring cups and spoons, skillet, spatula, ladle

1/4 cup flaxseed meal1/4 cup almond flour1/4 cup chocolate protein powder 1 T cacao powder2 eggs1 T coconut oil, melted2 tsp vanilla2 T pure maple syrup — for toppingOptional — top with berries

1. Mix dry ingredients together in a bowl.2. Beat eggs separately, and stir in coconut oil and vanilla.3. Pour the wet ingredients over the dry and mix together.4. Heat a skillet over medium heat and spray with cooking oil.5. Pour or ladle the batter onto the skillet in even sized dollops and cook until small bubbles

begin to form on the surface, and the bottom begins to change color slightly.6. Flip and cook briefly on the other side.7. Serve topped with 1 T maple syrup each serving.

blueberry protein pancakes Yield: 2 servings (2-3 pancakes per serving)You will need: mixing bowl, whisk, measuring cups and spoons, skillet, spatula, cooking spray

1/4 cup flaxseed meal1/4 cup almond flour1/4 cup vanilla protein powder1/2 tsp cinnamon1/2 tsp vanilla extract1/2 cup egg whites2 T coconut oil1/2 cup blueberries2 T pure maple syrup — for topping


1. Mix the flaxseed meal, almond flour, protein powder, and cinnamon together in a bowl.2. Add in the egg whites and vanilla, stirring well.3. Melt the coconut oil and add it to the mixture and stir again.4. Fold in the blueberries carefully.5. Heat a skillet to medium heat and spray with cooking oil.6. Ladle the batter onto the skillet and cook evenly on both sides.

**This is a thick batter. Use the ladle to flatten it out on the skillet so they cook all the way through. Keep the heat on medium so they don't burn on the outside.**

sweet potato pecan pancakesYield: 2 servingsYou will need: blender, measuring cups and spoons, skillet, spatula, cooking spray

1/2 cup baked sweet potato2 eggs1/2 cup almond milk (add more if batter is too thick)1/4 cup oat bran (or flaxseed meal)1/4 cup almond flour1/2 tsp baking soda1/2 tsp cinnamon1/4 tsp cloves1/4 tsp gingerpinch of sea salt

Topping 1/4 cup chopped pecans2 T honey or maple syrup

1. Add all ingredients to your blender or food processor (except topping ingredients) and blend until creamy.

2. Heat a skillet to medium and spray with cooking oil.3. Ladle onto the skillet and cook on both sides. These might take longer than normal to cook

because the sweet potato makes it very dense.4. Top with pecans and honey or maple syrup.


gingerbread protein pancakesYield: 2 servings (2-3 pancakes each)You will need: skillet, bowl, spoon, ladle, spatula, measuring cups and spoons

2/3 cup almond milk1 T chia seeds2/3 cup teff four1 tsp baking powder1 tsp cinnamon1 tsp ginger1/8 tsp cloves1/4 cup egg whites1 T molasses1 tsp vanilla1 T coconut sugar

1. Measuring the almond milk into a liquid measuring cup. Add the chia seeds and stir. Let sit for 10-15 minutes while you prepare the rest of the batter.

2. Make teff flour by measuring 1/2-1 cup teff into your blender or food processor. Blend until powdery. Measure out 2/3 cup and save the rest.

3. Combine the teff flour, baking powder, cinnamon, ginger, and cloves.4. Stir in the egg whites, molasses, vanilla, and soaked chia seeds with almond milk. Add the

coconut sugar last for sweetness.5. Heat a skillet to medium and spray with cooking oil.6. Ladle into the pan and cook evenly on both sides. Serve with 2 T maple syrup.

pumpkin protein french toastYield: 2 servingsYou will need: whisk, baking dish, measuring cups and spoons, skillet, cooking spray, spatula

1/4 cup pumpkin puree1 egg1/4 cup egg whites1/4 cup almond milk1/2 tsp pumpkin pie spice4 slices gluten-free or sprouted grain bread2 T pure maple syrup — for topping1/4 cup walnuts — for topping

1. Mix the pumpkin, egg, egg whites, almond milk, and pumpkin pie spice in a shallow baking dish.


2. Heat a skillet on medium heat and spray with cooking spray.3. Dip the slices of bread in the mixture until well coated. You want them to soak up the liquid.4. Cook them on each side for a few minutes, until browned.

chocolate peanut butter french toastYield: 2 servings (2 slices each serving)You will need: skillet, shallow baking dish, blender, measuring cups and spoons, saucepan or microwave, spoon, spatula

1 serving chocolate protein powder2 tsp cacao powder3/4 cup almond milk2 T ground flaxseed1/4 tsp vanilla extract4 slices gluten free or sprouted grain bread2 T water (optional- only add if batter is too thick)

1. Mix everything except the bread and water in a blender until smooth. 2. If your batter is too thick, add a little water at a time until thin enough.3. Soak the pieces of bread on both side in the batter. 4. Heat a skillet to medium and spray with cooking spray.5. Cook on the skillet until browned on both sides.

Topping1/4 cup peanut butter2 tsp coconut oil

1. Heat on a skillet or in a microwave, stirring often, until melted.

vanilla cinnamon protein french toastYield: 2 servingsYou will need: measuring cups and spoons, skillet, blender, shallow baking dish, spatula, spoon

3/4 cup almond milk1 T chia seeds2 tsp vanilla extract1/2 tsp cinnamon1/2 tsp ginger1/4 tsp nutmeg1/4 tsp cardamom


1 packet vanilla protein powder4 slices gluten-free (or sprouted grain) bread2 T pure maple syrup — for topping1/2 cup strawberries, chopped — for topping

1. Measure almond milk into a liquid measuring cup and add the chia seeds, vanilla, cinnamon, ginger, nutmeg and cardamom.

2. Stir and allow to sit for 10-15 minutes until the chia seeds absorb the liquid.3. Transfer to a blender and add the protein powder.4. Pour the mixture into a shallow baking dish. Soak the bread slices on both sides until well

saturated.5. While the bread soaks, heat a skillet to medium and spray with cooking oil.6. Cook on both sides until browned. Serve with maple syrup and chopped strawberries.

butternut squash frittataYield: 4 servings You will need: oven-safe skillet like a cast iron pan, fork, knife, cutting board, measuring cups and spoons

2 cups butternut squash, peeled and cubed2 T coconut oil4 eggs1/2 cup egg whites1 cup basil3 tomatoes, slicedsea salt and pepper

1. Heat oven to 400 F. Place your pan on the stove on high heat and add the coconut oil. 2. Add the butternut squash to the pan and coat it with coconut oil to heat it. 3. Place the pan into the oven for 20-25 minutes, until squash can be mashed easily.4. Mash the squash into the pan, forming a "crust" on the bottom.5. Place it back on the stove (make sure to use an oven mitt) for about 10 minutes to let the

bottom get slightly crispy. 6. Once crust is crisp enough (holds together as pan is moved), add the whisked eggs and egg

whites on top. Layer the basil and tomato slices on top of the eggs. 7. Bake for 10 more minutes, just until eggs are set.

Thanks to WWJME for this awesome recipe!


http://wwjme.com/

sun-dried tomato breakfast quicheYield: 4 servingsYou will need: skillet, pie plate, measuring cups and spoons, mesh strainer, knife, cutting board, spatula, whisk, bowls, garlic press (optional)

1 T olive oil4 cloves garlic8 sun-dried tomatoes, chopped2 cups tightly packed spinach (5-6 oz bag)3 eggs1 cup egg whites1 tsp dried thyme1 tsp dried rosemary

1. Preheat oven to 350 F.2. Heat a skillet to medium low and add olive oil. Press or mince garlic, and add it to the pan. 3. Drain, rinse and dry tomatoes. Chop them up fine. Add them to the garlic.4. Toss in spinach and cook until wilted. Remove from heat.5. In a separate bowl, beat eggs and egg whites with thyme and rosemary.6. Allow the vegetables to cool slightly. Spray a pie dish with cooking oil and evenly distribute

the vegetables.7. Pour the eggs over the veggies onto the pie plate.8. Bake for 45 minutes.

hardboiled egg avocado saladYield: 3 servingsYou will need: saucepan with a lid, fork, 2 bowls, knife, cutting board, measuring spoon, strainer

6 eggs1 avocado2 T mustard1/4 a lemon, juicedsea salt and pepper

1. Place the eggs in a medium sized saucepan and cover with water by at least 1 inch. 2. Place it on the stove on high and bring to a boil. Once it's boiling, only let it boil for 1

minute.3. Take the pot off the heat and cover with a lid for 12 minutes. Set a timer.4. Get an ice water bath ready by placing 2 cups of ice in a bowl and covering with water. Be

sure there is room for the 6 eggs.


5. Once the timer goes off, strain the eggs and run under cold water until you can get them all in the ice bath.

6. Let them cool off for 30 minutes in the ice bath, making sure to add more ice if it melts quickly.

7. Peel the eggs and dice them up. Mash the avocado separately and then stir them together in a bowl with the rest of the ingredients.

scrambled eggsYield: 6 servings You will need: medium sized skillet, mixing bowl, whisk or fork, rubber spatula

12 eggs2 cups egg whites1 tsp coarse sea saltfresh ground pepper to taste

1. Beat eggs and egg whites in a bowl. 2. Heat a skillet to medium, spray with cooking oil, and pour in eggs.3. Stir with spatula until evenly cooked.

pesto egg scrambleYield: 4 servingsYou will need: bowl, whisk, skillet, measuring cups, cooking spray

8 eggs1 1/3 cup egg whites1/2 cup sunflower seed pesto

1. Heat a skillet to medium-low and spray with cooking spray.2. Whisk the eggs and egg whites together. 3. Put in the pan and scramble with a spatula. 4. Add the pesto when the eggs are almost cooked, and stir well.


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