Let's start with a healthy breakfast!
BASIC PROTEIN POWER JAR
2 tbsp - chia seeds
1/2 cup - unsweetened almond milk
1/2 cup - 0% Greek yogurt
Add all ingredients in a jar or bowl and refrigerate overnight. This is your basic recipe. From here you can add some fruit, nut butter, or toppings... the list is endless!
COZY COCOA & BLUEBERRY PROTEIN POWER JAR
2 tbsp - chia seeds
1/2 cup - unsweetened almond milk
1/2 cup - 0% Greek yogurt
1 tbsp - cocoa or raw cacao
1 tbsp - shredded unsweetened coconut
1/2 cup - blueberries
Add all ingredients except blueberries to a jar or bowl and refrigerate overnight. Top with blueberries in the morning!
PUMPKIN PROTEIN PANCAKES
4 egg whites
1/2 scoops - vanilla protein powder
1/2 cup - pumpkin puree
1/2 teaspoon - pumpkin pie spice
1/2 teaspoon - baking powder
1 tbsp - butter
Heat butter in a frying pan. Pour batter into 4 pancakes (you may have to do it in batches). Flip when golden brown on one side. Serve with toppings of choice.
Optional toppings: nut butter, pumpkin seeds, coconut oil, hemp seeds, shredded coconut
EGG & VEGGIE SCRAMBLE
2 eggs + 1/2 cup egg whites
1/4 cup - diced onion
1/2 cup - mushrooms
1/2 cup - diced red pepper
1.5 oz feta cheese
Saute veggies until onions are soft. Scramble in eggs and egg whites until cooked. Sprinkle with feta cheese.
GREEN GOODNESS
EGG SCRAMBLE
1 egg + 1/2 cup egg whites
1 cup - spinach
1 cup - kale
1/2 medium avocado
1/4 cup - white onion
1/4 cup - vegetable broth
herbs: dill, basil, parsley, chives
salt and pepper to taste
Sauté onion until translucent. Pour in veggie broth and add spinach and kale until wilted. Set aside poach egg including egg white. Place spinach, kale, and onions on a plate. Top with poached egg and sliced avocado. Sprinkle herbs and season with salt and pepper.
RASPBERRY VANILLA PROTEIN POWER JAR
2 tbsp - chia seeds
1/2 cup - unsweetened almond milk
1/2 cup - 0% Greek Yogurt
1/2 cup - frozen or fresh raspberries
1/2 teaspoon - vanilla
1/2 teaspoon - slivered almonds
In a mason jar, mix together almond milk, Greek yogurt, chia seeds, and vanilla. Layer raspberries and top with slivered almonds.
Leave overnight to set.
CREAMY AVOCADO PROTEIN POWER JAR
2 tbsp - chia seeds
1/2 cup - unsweetened almond milk
1/2 cup - 0% Greek yogurt
1/2 cup - frozen avocado
1 tbsp - almond butter
1/2 teaspoon - vanilla
In a mason jar, mix together almond milk, Greek yogurt, chia seeds, avocado and vanilla. Leave overnight to set. Drizzle with almond butter before eating.
OMELET MUFFINS
6 eggs + 3 egg whites
1/2 cup - cooked spinach
1/2 cup - mushrooms
1/4 cup - green onions
1/4 cup - goat cheese
Preheat oven to 350 degrees. Mix all ingredients in a bowl and spoon into muffin cups. Grease 6 muffin cups. Bake for approx. 18 - 20 min or until set and serve.
EVERYDAY EGG & VEGGIE BAKE
12 eggs
1 zucchini spiralized or julienned
1 carrot spiralized or julienned
1 cup - yellow pepper julienned
1 cup - red onion diced
Seasonings optional: basil, oregano, salt and pepper, crumbled goat cheese
Preheat oven to 350 degrees. In a large bowl, whisk the eggs and add salt and pepper or seasonings of choice. Sauté veggies until carrots are soft. Add veggies to a greased baking pan, and add the egg mixture. Bake for 30 mins or until edges are set. Top with crumbled goat cheese before serving.
CHOCOLATE RASPBERRY SMOOTHIE
1 cup - unsweetened almond milk
2 handfuls of spinach
1/2 avocado
1 cup - frozen raspberries
1 tbsp - cocoa powder
1 scoop - protein powder
PEANUT BUTTER & JELLY SMOOTHIE
1 cup - unsweetened almond milk
2 handfuls of spinach
3/4 cup - fozen strawberries
1.5 tbsp - natural peanut butter
1 scoop - protein powder
CASHEW CREAMSICLE SMOOTHIE
1 cup - unsweetened cashew milk
2 handfuls of baby kale
1 tbsp - cashew butter
1 teaspoon - vanilla
1 teaspoon - orange extract
1 scoop - protein powder
VERRY BERRY SMOOTHIE
1 cup - unsweetened cashew milk
2 handfuls of baby romaine
1/4 cup each - blackberries, raspberries and strawberries
1 tbsp - flax seed
1 scoop - protein powder
"Every morning is a beautiful morning."
— Terri Guillemets
LUNCH & DINNER
BEST EVER KALE SALAD
1 bunch purple kale (or green or dinosaur)
1 pint cherry tomatoes, cut in half
1 orange or yellow pepper cut in chunks
3 baby cucumbers, cut in circles
4 spring onions, chopped
1 can artichokes (packed in water)
1/2 cup - goat feta cheese, cut into chunks
3 tbsp - extra virgin olive oil
4-5 tbsp - lemon juice
2 cloves finely minced garlic
1/2 pack - stevia
salt & pepper to taste
Rip kale leaves off of center stems (the stems are bitter!) Roll into a cigar shape and chop into thin ribbons. Wash and massage at the same time to break down the kale. Place washed kale into a large salad bowl. Chop all remaining veggies into the size you prefer and place in the bowl. Drain artichokes, chop, and add to salad. Pour dressing over the salad and make sure it is all coated. Allow to marinate for 2 – 24 hours. The dressing helps to soften the kale. Before serving, add goat feta cheese & enjoy!
TOMATO BASIL QUINOA SALAD
1/2 cup - quinoa
1 pint cherry tomatoes, cut in half
1 cup - fresh basil
60 grams fetta cheese
1 tbsp - olive oil
2 tbsp - lemon juice
salt and pepper
Cook 1/2 cup of quinoa in 1 cup of water. Bring to boil then turn to low and cook covered until all water is absorbed and tender. Approx 20 min. Let cool. In a bowl, stir lemon juice, olive oil, salt and pepper together. Cut tomatoes in half and
marinate in mixture for at least 30 min. Cut basil into ribbons and feta into small squares. Add quinoa, basil, and feta to the tomato mixture and stir. Serve cold.
ASIAN SENSATION POWER BOWL
200 g tofu
1-2 cups - shredded cabbage
2 cups - mix of snow peas, carrots, bok choy, red onion, bamboo shoots
1 tbsp - tamari sauce
1 teaspoon - grated ginger
1 teaspoon - grated garlic
Blend tamari, ginger, and garlic. Set aside. Sauté veggies to soften (approx. 3 min). Add cooked protein and shredded cabbage, continue cooking for 1 minute. Pour tamari mixture and heat (approx. 1 min). Top with optional sesame seeds.
"You don't need a silver fork to eat good food."
- Paul Prudhomme
PRETTY IN PINK LIVER
DETOX SALAD
5 cooked beets
4 - 6 cups - riced cauliflower
1 diced red apple
4 chopped green onions
2 tbsp - chopped parsley
2 tbsp - chopped mint
2 tbsp - apple cider vinegar
2 tbsp - olive oil
salt and pepper
VEGETABLE STEW
250 g mushrooms
250 g chopped tomatoes
200 g zucchini
200 g colored peppers
250 ml coconut milk
200 ml vegetable broth
50 ml olive oil
2 onions
4 cloves of garlic
1 teaspoon - turmeric
1 bunch of coriander
1 bay leaf salt and pepper
parsley to decorate
Heat olive oil in a large pan. Add the onions, the chopped garlic and bay leaf and let it saute for 3 minutes. Add the zucchini, the mushrooms cut in half and cook for 5 minutes. Add the drained tomatoes, the coconut milk and vegetable broth, a little water and bring to a boil. Season with salt, pepper and turmeric. Add the sliced peppers, the coriander and stir, remove from the heat.
ZUCHINNI NOODLE SPAGHETTI
1 jar tomato sauce
2 cups - mixed vegetables: mushrooms, celery, carrots, onion, zucchini noodles
1 cup - parmesan cheese
Lightly sauté veggies in a pot. When soft, pour in no sugar-added tomato sauce and simmer for 15 min. Heat zucchini noodles for 1 minute in a frying pan (just to warm). Serve sauce over zucchini noodles. Sprinkle with parmesan, chili oil and fresh basil (optional).
CHICKPEAS WITH SPINACH AND ASPARAGUS
600 g cooked chickpeas
250 g of fresh spinach
200 g of asparagus
1 onion
3 cloves of garlic
2 tbsp - olive oil
1 teaspoon - ground cumin
1 teaspoon - sweet pepper
1 teaspoon - turmeric
salt and pepper
In a large frying pan, over medium heat, add the olive oil, onion and garlic and sauté until soft and lightly golden. Add the asparagus and sauté for 3 minutes, set aside for later. In the same frying pan, add the fresh spinach and sauté, stir. Season with ground cumin, turmeric and sweet pepper. Add the drained and washed chickpeas, season with salt and pepper and mix everything well. Remove from the heat, place the vegetables in a tray, spread it evenly and place the asparagus on top. Put it in the oven, preheated to 180°C for 15 min.