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Breakfast

Protein shake

  • Blend almond milk, almond butter, banana, protein powder, ice

    Our favorite protein powders are Ascent (whey) and Orgain (plant-based).

Greek yogurt berry bowl 

  • Scoop Strauss whole green yogurt into a bowl

  • Mix in 1 tablespoon ground chia and flax seeds (Whole Foods has a nice blend)

  • Top with berries (blueberries, strawberries and/or raspberries)

Green smoothie

  • Blend coconut water, spinach, frozen mango, frozen pineapple (can also add protein)

Oatmeal

  • Put oatmeal and water in a pot (follow serving size and cooking instructions on oatmeal packaging)

  • Fold in sliced banana or any other fruits you’d like and let fruit warm and soften for a few mins

  • Mix in maple syrup to taste for sweetness

  • Serve in a bowl and add more bananas or berries on top if you’d like! Sprinkle with cinnamon.

Bacon and egg sandwich 

  • Cook bacon in a pan

  • Fry or scramble an egg, add salt and pepper

  • Toast a whole wheat english muffin

  • Layer bacon and egg inside the whole wheat english muffin

  • Optional: Add hot sauce

 

Egg scramble with arugula salad

  • Heat a pan with grass fed butter or coconut oil

  • Saute half of a shallot

  • Add eggs and scramble

  • Mix arugula, blueberries, almonds, walnuts, and olive oil

  • Top with fresh sliced avocado, salt and pepper

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*Dressing

  • Mix extra virgin olive oil with salt, pepper, and a squeeze of lemon

  • Keep dressing in a shaker in the fridge for easy access throughout the week

Greek arugula salad

  • Mix arugula in a big salad bowl

  • Mix in diced tomatoes, kalamata olives, pepperoncinis, feta cheese, dressing*

Lunch

You can add these dishes to wholewheat wraps or onto wholewheat bread.

Sweet Potato & Kale Salad

  • Preheat the oven to 425°F and prepare a baking sheet with parchment paper or tin foil. 

  • In a large bowl, toss the cubed sweet potatoes (1 sweet potato, cut into 1-inch cubes) with 2 tablespoons olive oil and salt (ÂĽ teaspoon sea salt or himalayan salt). Spread the potatoes out on the baking sheet and roast for 20 to 25 minutes, until soft and caramelized.

  • Then make the dressing. In a small bowl, whisk together lime juice and ginger. While whisking, slowly add the olive oil (â…› medium red onion, thinly sliced, 2 teaspoons grated fresh ginger, zest and juice of 2 limes, ½ cup extra virgin olive oil, sea salt or himalayan salt)

  • Give the potatoes some time to cool, and then transfer them to a serving bowl and toss with 2 cups kale, cilantro, ÂĽ cup hulled pepitas (pumpkin seeds), onion, and dressing. Top with 1 teaspoon sesame seeds and pepper!


Tuna spinach salad

  • Mix spinach in a big salad bowl

  • Mix in diced tomatoes, avocado, dressing, topped with tuna salad

  • To make tuna: Mix 1 can white tuna in a bowl with a spoonful of mayo, onion, celery, S&P, top on salad

Chicken kale salad 

  • Cut kale into strips and mix in a big salad bowl

  • Mix in shredded rotisserie chicken, sliced almonds, sliced apple, dressing*

Smoked salmon salad

  • Mix butter lettuce in a big salad bowl

  • Mix pieces of smoked salmon, capers, red onion, avocado, dressing*

 

Dinner

Red thai curry with vegetables

(Optional: add chicken or white fish for extra protein)

  • Saute 1 diced yellow onion, 1 diced red bell pepper, and 1 diced yellow bell pepper in a large pot and cook over medium heat until soft

  • Optional: Saute a little bit of ginger and 1-2 cloves chopped garlic until fragrant 

  • Add garbanzo beans, cook for a few mins

  • Stir in 1 can of coconut milk and 2 tablespoons thai red curry paste

  • Steam chopped cauliflower florets and mix into the sauce

  • Bring to a boil, let cook for ~10 mins

  • Serve over brown rice

Tacos 

  • Pick a protein like fish, ground beef, or chicken breast, and cook it how you’d like - in the oven, on the stove, or BBQ.

  • Warm up whole wheat tortillas

  • Pick your toppings: avocado, a squeeze of lime, cilantro, shredded red and/or green cabbage

Cheeseburger 

  • Try to get 90% lean ground beef

  • Shape ground beef into patties, top with salt, pepper, garlic salt

  • Press a shallow “dimple” in the middle of the patty to avoid the burger shrinking 

  • Cook both sides of the burger patty on the stove or BBQ

  • Enjoy on a whole wheat bun, or wrapped inside a big leaf of butter lettuce or romaine, and add toppings of choice (avocado, onion, cheddar cheese)

Crispy roasted broccoli with marinara sauce

  • Preheat oven to 400 degrees

  • Cut up broccoli and cover with olive oil, garlic salt, pepper

  • Cook for ~20 mins, or until crispy (mix halfway through)

  • Heat up marinara (Rao’s marinara or vodka sauce recommended) and serve alongside broccoli and brown rice or a side salad

Chicken noodle soup

  • Saute small yellow onion, chopped celery and chopped carrots in a pan with olive oil over medium heat until soft

  • Add fresh thyme, saute for 1-2 mins

  • Add 2 32oz boxes of chicken broth (Swanson’s brand less sodium or Pacific brand)

  • Bring pot of water to a boil and cook noodles (preferably a whole wheat short pasta like macaroni or farfalle)

  • Drain cooked noodles and add to soup pot (just eyeball roughly how many noodles you want in the soup)

  • Serve bowl, add salt and pepper to taste

 

Brown Butter Ribeye with asparagus or broccoli

  • Season ribeye with Montreal Steak Seasoning

  • Preheat oven to 350

  • Heat up pan and add in grass fed butter (Strauss is a great brand)

  • Add in ribeye and let it sear for 3 mins per side (pan should be hot enough that you hear sizzle)

  • In the same pan, cook the asparagus/broccoli with salt and pepper until tender but still slightly crunchy. Remove from heat.

  • Put steak in the oven on a baking pan with parchment paper or tin foil for 15 mins (can do longer or short depending on preference.

Chili

  • Heat large pot with olive oil over medium heat

  • Add 1 diced yellow onion, stir

  • Add 2 cloves garlic

  • Optional: Add 1lb ground beef and cook until all the meat is browned, drain the fat

  • Add salt, pepper, and chili powder to taste

  • Add 1 large can diced tomatoes, 1 chopped bell pepper (red, green or yellow) 

  • Optional: add diced green chiles

  • Add more chili powder and chipotle powder to taste

  • Add 1 can pinto beans and 1 can black beans 

  • Let simmer for ~45 mins

  • Serve bowl, add salt and pepper to taste

Roasted veggie pan

  • Preheat oven to 350 degrees

  • Cut any veggies of choice (carrots, onions, asparagus, bell peppers, romanesco) 

  • Coat veggies with olive oil, salt, pepper, spices

  • Roast for 20-30 mins, mixing/turning veggies occasionally

  • Serve veggies on their own or alongside a bed of brown rice or a salad

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Snacks & sides

Almond butter toast with banana

  • Toast a piece of whole wheat bread

  • Topped with almond butter, sliced banana, a sprinkle of cinnamon, and a drizzle of honey 

  • Can add in Lily's dark chocolate chips as well if you’re looking for a fun dessert

Kale chips

  • Preheat oven to 400 degrees

  • Wash kale and dry

  • Place kale on an oven sheet and cover evenly with olive oil, mix with your hands

  • Add salt, pepper and any other spices you’d like

  • Cook for 15 mins, use a spatula to flip them halfway through (cook until crispy)

Sweet potato fries 

  • Preheat oven to 425 degrees

  • Cut sweet potatoes into 1/4 - 1/2 inch wide and 3 inches long pieces (like fries)

  • Coat sweet potatoes with olive oil + himalayan salt

  • Space them out on a cookie sheet

  • Put in the oven for 30 mins, flip half way through (cook until crispy)

  • Add spices if you’re keen and enjoy!