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
*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 (¼ 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 (⅛ 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, ¼ 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
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!