7 DAY MEAL PLANfor
Sample Muscle Building Meal Plan
Steph Hnatiuk , RD CDE+1 (204) [email protected]
D
AY
1D
AY
2D
AY
3D
AY
4D
AY
5D
AY
6D
AY
7
BR
EA
KFA
STP
rotein
Overnight O
ats
Warm
Berry
Ho
ney Parfait w
/Sup
erfoo
d Seed
s
Cream
y Berry
Ho
ney Parfait w
/Sup
erfoo
d Seed
s
Pro
teinO
vernight Oats
Cream
y Berry
Ho
ney Parfait w
/Sup
erfoo
d Seed
s
Warm
Berry
Ho
ney Parfait w
/Sup
erfoo
d Seed
s
Cream
y Berry
Ho
ney Parfait w
/Sup
erfoo
d Seed
s
LUN
CH
Chicken &
Cap
rese Bento
,Tangerine
Alm
ond
Butter &
Jelly Bento
with
Soy M
ilk, Banana
& G
reek Yogurt
Easiest TurkeySand
wich,
Blueb
erries,Sunfl
ow
er Seeds
& G
reek Yogurt
Soy C
herryH
emp
Cream
sicleSm
oo
thie,B
lackberries, Trail
Mix &
Greek
Yogurt
Easiest TurkeySand
wich,
Blueb
erries,Sunfl
ow
er Seeds
& G
reek Yogurt
Alm
ond
Butter &
Jelly Bento
with
Soy M
ilk, Banana
& G
reek Yogurt
Chicken &
Cap
rese Bento
,Tangerine
DIN
NE
RSunb
utter & Jam
with So
y Milk
Pro
tein Shake
Veggie B
urgerB
ento,
Strawb
erries &G
reek Yogurt
BB
Q V
eggieB
urger, Egg,
Cheese &
Ap
ple
Baked
Scallop
sw
ith Ro
astedV
eggies,Tangerine,
Sunflo
wer Seed
s&
Greek Yo
gurt
Sriracha SlawShrim
p Taco
s,M
ango,
Sunflo
wer Seed
s&
Greek Yo
gurt
Shrimp
FriedB
row
n Rice,
Grap
es
Simp
le Curried
Quino
a with
Grilled
Shrimp
,P
retzels &H
umm
us
SNA
CK
Co
ttage Cheese
Cucum
ber B
oats,
Balsam
icStraw
berries &
Ice Cream
Rise &
ShineSm
oo
thie Bo
wl
(HP
)
Rico
tta Crackers
and P
ear
Orange Sp
rinkledw
ith Cinnam
on,
Beam
Me U
pSm
oo
thie
Cucum
ber M
intR
oll-U
p
Cho
colate
Alm
ond
Smo
othie B
ow
l
Trop
ical Yogurt
Bo
wl
Steph H
natiuk , RD
CD
E+
1 (2
04
) 78
5-0
48
1step
h.hnatiuk@gm
ail.com
SAMPLE 'S CARE PLAN OVERVIEW
This sample meal plan is for athletes who want to build more muscle. Each day contains an average of 2200 calories per day. You mayneed more or less than this amount based on your personal training schedule, body size, and goals. For a personalized meal plancreated for your unique needs, consult your Registered Dietitian
PHYSICAL ACTIVITY
This sample meal plan is for athletes with a moderate level of physical activity who are working on building muscle
SUPPLEMENTS
There are no supplement recommendations included with this sample meal plan. Please consult your Registered Dietitian forpersonalized supplement advice!
ADDITIONAL RECOMMENDATIONS
This meal plan was created as a sample and is not intended for any specific athletes. Is is also not a replacement for personalizedmedical or nutrition advice. Please use this meal plan as a general guideline only and consult your Registered Dietitian for tailorednutrition recommendations.
Steph Hnatiuk , RD CDE+1 (204) [email protected]
GROCERY LIST
BAKERY
1 loaf of French Bread Baguette 1 package (6 ct) of Whole Wheat Hamburger Buns
BAKING GOODS
⁄ pounds of Chia Seeds 1 container (8 oz) of Cocoa Powder
1 package (16 oz) of Granulated Sugar 1 package (7-8 oz) of Unsweetened Coconut Flakes
1 bottle (2 fl oz) of Vanilla Extract
BEVERAGES
1 package (16 oz) of Brown Rice Protein Powder (Vanilla) 1 bottle (12 fl oz) of Coconut Water
1 container (2 lb) of Whey Protein Powder
BREADS / CEREALS
⁄ pounds of Granola ⁄ pounds of Rolled Oats
1 loaf (24 oz) of White Bread 1 loaf of Whole Grain Bread
1 loaf (24 oz) of Whole Wheat Bread
CANNED / JAR GOODS
1 jar (12 oz) of Almond Butter 1 can (8 oz) of Canned Pineapple Chunks in Juice
1 jar (6 oz) of Kalamata Olives 1 jar (8-10 oz) of Raspberry Jam
1 jar (16 oz) of Sunflower Seed Butter
DAIRY
1 quart of Almond Milk (Unsweetened) 1 block (12 oz) of Cheddar Cheese
1 container (16 oz) of Cottage Cheese 1 package (8 oz) of Cream Cheese
1 half dozen Eggs 1 tub (12 oz) of Mozzarella Balls in Oil
3 containers (8 oz) of Plain Greek Yogurt 9 containers (8 oz) of Plain Low-Fat Greek Yogurt
1 container (15 oz) of Ricotta Cheese 1 half gallon of Soy Milk (Unsweetened)
2 containers (6 oz) of Soy Yogurt 1 package (7.5 oz) of String Cheese (Mozzarella, Low Sodium)
DELI
1 container (10 oz) Hummus
FROZEN FOODS
2 packages (12 oz) of Frozen Blueberries 1 package (20 oz) of Frozen Grilled Chicken Breast Strips
1 package (16 oz) of Frozen Pineapple 1 package (16 oz) of Frozen Strawberries 1 package (10 oz) of Frozen Unsweetened Cherries 3 packages (12 oz) of Mixed Frozen Berries
1 package (10 oz) of Prepared Veggie Burgers 1 pint of Vanilla Ice Cream
INTERNATIONAL / ETHNIC
1 package (10 ct) of Flour Tortillas (Taco)
14
18
14
EWG Recommends to buy organic
Steph Hnatiuk , RD CDE+1 (204) [email protected]
GROCERY LIST
INTERNATIONAL / ETHNIC
1 package (8 ct) of Whole Wheat Tortillas
MEATS / SEAFOOD
⁄ pounds of Large Raw Shrimp (Peeled & Deveined) ⁄ pounds of Medium Raw Shrimp (Peeled & Deveined)
⁄ pounds of Scallops ⁄ pounds of Sliced Deli Turkey
PASTA / RICE / BEANS
⁄ pounds of Quinoa
PRODUCE
1 Avocados 3 Banana
1 pint of Blackberries 1 pint of Blueberries
3 Carrots 1 bunch of Celery 1 quart of Cherry Tomatoes 2 Cucumber 1 bunch of Fresh Basil 1 bunch of Fresh Cilantro
1 package (1 oz) of Fresh Mint 1 bunch (2 oz) of Fresh Parsley
1 bulb of Garlic 1 head of Green Leaf Lettuce
1 Kiwifruit 1 Lemon
1 Limes 1 Mangoes
3 Oranges 1 Peaches 1 Pear 1 pint of Raspberries
1 bag (6 oz) of Raw Spinach 1 Red Apples 1 head of Red Cabbage ⁄ pounds of Red Grapes 1 Red Onions 2 quarts of Strawberries ⁄ pounds of Sugarsnap Peas 4 Tangerine
2 Tomatoes 2 Zucchini
SNACKS
1 package (4-5 oz) of Air-popped Popcorn 1 bag (8 oz) of Hemp Seeds
⁄ pounds of Mixed Nuts Unsalted 1 package (10 oz) of Pretzels
1 bag (12 oz) of Raisins ⁄ pounds of Sliced Almonds
⁄ pounds of Sunflower Seeds 1 box (9-10 oz) of Triscuits
⁄ pounds of Whole Almonds
SPICES / CONDIMENTS
1 bottle (8-9 fl oz) of Balsamic Vinegar 1 bottle (18 oz) of Barbecue Sauce
1 jar (2 oz) of Cumin 1 jar (2 oz) of Curry Powder
1 jar (1 oz) of Ground Cinnamon 1 bottle (2 oz) of Ground Ginger
58
38
38
18
14
12
14
18
18
14
18
EWG Recommends to buy organic
Steph Hnatiuk , RD CDE+1 (204) [email protected]
GROCERY LIST
SPICES / CONDIMENTS
1 bottle (12 oz) of Honey 1 jar (15 oz) of Mayonnaise
1 bottle (16 fl oz) of Olive Oil 1 jar (1 oz) of Paprika
1 jar (1-2 oz) of Red Pepper Flakes 1 bottle (5 fl oz) of Soy Sauce (Reduced Sodium)
1 bottle (28 oz) of Sriracha Sauce 1 packet (1-2 oz) of Taco Seasoning
1 bottle (5 fl oz) of Toasted Sesame Oil 1 bottle (8 oz) of Yellow Mustard
EWG Recommends to buy organic
Steph Hnatiuk , RD CDE+1 (204) [email protected]
RECIPE
Protein Overnight Oats
By: Eating Bird Food
Servings: 1
⁄ cup old fashioned oats⁄ cup almond milk
1 tablespoon vanilla rice protein powder⁄ tablespoon chia seeds⁄ teaspoon vanilla extract⁄ teaspoon cinnamon
13
12
12
12
14
TOPPINGS2 cups frozen blueberries1 tablespoon sliced almonds1 tablespoon almond butter
NUTRITION INFORMATION PER SERVING
Protein: 25g, Total Fat: 19g, Carbs: 71g,Calories: 532kcal,
For more nutrition information go towww.eatlove.is
DIRECTIONS
1. Combine all ingredients (except toppings) in a smallcontainer, seal with a lid and place in the fridgeovernight.
2. Bring out of the fridge in the morning and stir. You'llnotice that the protein powder, oats and chia seedssoak up a lot of the liquid so you may want to add alittle more almond milk or water before serving.
3. Top with toppings of your choice and enjoy.
PORTIONS
How much should I eat?
100%
Sample
Steph Hnatiuk , RD CDE+1 (204) [email protected]
RECIPE
Cottage Cheese Cucumber Boats
By: Ranelle Kirchner, Chef RDN
Servings: 1
1 cucumber cut in half lengthwise⁄ cup Low-Fat Cottage Cheese
1 tablespoon raisins⁄ cup parsley chopped⁄ teaspoon cumin
1 dash pepper
12
14
18
NUTRITION INFORMATION PER SERVING
Protein: 17g, Total Fat: 1.72g, Carbs: 25g,Calories: 172kcal,
For more nutrition information go towww.eatlove.is
DIRECTIONS
1. Remove seeds of cucumber by carefully scrapingthe seeds out using the tip of a spoon. Start at oneend and finish towards the other. Set the cucumberboats aside.
2. Mince cucumber seeds. In a small bowl, combine theseeds, cottage cheese, raisins, parsley, cumin, andpepper.
3. Fill each cucumber boat with the cottage cheesefilling.
PORTIONS
How much should I eat?
100%
Sample
Steph Hnatiuk , RD CDE+1 (204) [email protected]
RECIPE
Balsamic Strawberries & Ice Cream
By: Everyday EatLove
Servings: 4
3 cups strawberries chopped1 teaspoon sugar2 tablespoons balsamic vinegar2 cups vanilla ice cream
NUTRITION INFORMATION PER SERVING
Protein: 3.11g, Total Fat: 7.6g, Carbs: 27g,Calories: 184kcal,
For more nutrition information go towww.eatlove.is
DIRECTIONS
1. Put the strawberries in a bowl, add the balsamic andsugar. Mix carefully until fully combined.
2. Serve over ice cream.
PORTIONS
How much should I eat?
25%
75% Sample
Leftovers
Steph Hnatiuk , RD CDE+1 (204) [email protected]
RECIPE
Chicken & Caprese Bento
By: Everyday EatLove
Servings: 1
2 6-inch slices baguette10 red grapes1 ounce mozzarella balls drained, sliced8 cherry tomatoes halved1 tablespoon basil sliced3 ounces grilled chicken1 tablespoon olives
NUTRITION INFORMATION PER SERVING
Protein: 47g, Total Fat: 14g, Carbs: 79g,Calories: 622kcal,
For more nutrition information go towww.eatlove.is
DIRECTIONS
1. Wash and prepare red grapes, cherry tomatoes, andbasil.
2. Chop grilled chicken.3. Place halved cherry tomatoes on a plate. Alternate
with mozzarella slices and sprinkle basil on top.4. Serve with baguette slices and olives. Alternatively,
pack into a lunch box for later consumption.
PORTIONS
How much should I eat?
100%
Sample
Steph Hnatiuk , RD CDE+1 (204) [email protected]
RECIPE
Tangerine
By: Everyday EatLove
Servings: 1
1 tangerine peeled, sliced
NUTRITION INFORMATION PER SERVING
Protein: 0.71g, Total Fat: 0.27g, Carbs: 12g,Calories: 47kcal,
For more nutrition information go towww.eatlove.is
DIRECTIONS
1. Wash, peel, slice, and serve.
PORTIONS
How much should I eat?
100%
Sample
Steph Hnatiuk , RD CDE+1 (204) [email protected]
RECIPE
Sunbutter & Jam with Soy MilkProtein Shake
By: Everyday EatLove
Servings: 1
Sandwich2 slices white bread2 tablespoons sunbutter2 tablespoons jam
serve with12 fluid ozs soy milk1 ⁄ tablespoons protein powder1
2
NUTRITION INFORMATION PER SERVING
Protein: 41g, Total Fat: 27g, Carbs: 81g,Calories: 717kcal,
For more nutrition information go towww.eatlove.is
DIRECTIONS
1. Toast the bread.2. Spread sunbutter on one slice and jam on the other.
Press both slices together.3. Mix soy milk and protein powder together. Serve
altogether.
PORTIONS
How much should I eat?
100%
Sample
Steph Hnatiuk , RD CDE+1 (204) [email protected]
RECIPE
Warm Berry Honey Parfait w/Superfood Seeds
By: Everyday EatLove
Servings: 1
1 cup low fat Greek yogurt1 cup frozen berries1 tablespoon chia seeds1 tablespoon hemp seeds1 tablespoon honey
NUTRITION INFORMATION PER SERVING
Protein: 30g, Total Fat: 14g, Carbs: 50g,Calories: 425kcal,
For more nutrition information go towww.eatlove.is
DIRECTIONS
1. Place fruit in a bowl and microwave for 1-2 minutesuntil warm. Top with Greek yogurt and chia/hempseeds, and drizzle with honey.
PORTIONS
How much should I eat?
100%
Sample
Steph Hnatiuk , RD CDE+1 (204) [email protected]
RECIPE
Rise & Shine Smoothie Bowl (HP)
By: Everyday EatLove
Servings: 1
⁄ cup coconut water⁄ avocado pitted and peeled
1 cup spinach1 tablespoon chia seeds1 cup frozen pineapple chunks1 scoop protein powder⁄ cup raspberries⁄ cup unsweetened coconut flakes
12
12
14
18
NUTRITION INFORMATION PER SERVING
Protein: 32g, Total Fat: 19g, Carbs: 46g,Calories: 463kcal,
For more nutrition information go towww.eatlove.is
DIRECTIONS
1. Place coconut water, avocado, spinach, chia andpineapple into a high performance blender. Makesure the lid is secure and blend for 1 minute. Stopblending and use a wooden spoon to push theingredients down closer to blades. Continue toblend as needed. Add a few teaspoons of water ifneeded to reach desired consistency.
2. Top with raspberries and coconut flakes.
PORTIONS
How much should I eat?
100%
Sample
Steph Hnatiuk , RD CDE+1 (204) [email protected]
RECIPE
Almond Butter & Jelly Bento withSoy Milk
By: Everyday EatLove
Servings: 1
⁄ cup carrots sliced⁄ cup celery sliced⁄ cup strawberries
2 slices whole wheat bread1 tablespoon almond butter1 tablespoon jam1 cup popcorn1 tablespoon hummus1 cup soy milk
12
12
12
NUTRITION INFORMATION PER SERVING
Protein: 24g, Total Fat: 18g, Carbs: 77g,Calories: 552kcal,
For more nutrition information go towww.eatlove.is
DIRECTIONS
1. Wash and prepare carrots, celery, and strawberries.2. Toast bread if desired.3. Spread almond butter onto one slice of bread and
jam onto the other. Press the two slices together.4. Serve altogether with popcorn, hummus, and soy
milk. Alternatively, pack into a lunch box for laterconsumption.
PORTIONS
How much should I eat?
100%
Sample
Steph Hnatiuk , RD CDE+1 (204) [email protected]
RECIPE
Banana & Greek Yogurt
By: Everyday EatLove
Servings: 1
1 tablespoon banana peeled, sliced⁄ cup plain Greek yogurt
1 sprinkle cinnamon
23
NUTRITION INFORMATION PER SERVING
Protein: 15g, Total Fat: 3.38g, Carbs: 10g,Calories: 129kcal,
For more nutrition information go towww.eatlove.is
DIRECTIONS
1. Serve banana with Greek yogurt. Sprinkle withcinnamon if desired.
PORTIONS
How much should I eat?
100%
Sample
Steph Hnatiuk , RD CDE+1 (204) [email protected]
RECIPE
Veggie Burger Bento
By: Everyday EatLove
Servings: 1
⁄ cup sugarsnap peas1 cup popcorn1 tangerine1 veggie burger⁄ avocado sliced
1 whole wheat bun1 tablespoon hummus
34
14
NUTRITION INFORMATION PER SERVING
Protein: 29g, Total Fat: 15g, Carbs: 79g,Calories: 552kcal,
For more nutrition information go towww.eatlove.is
DIRECTIONS
1. Wash and prepare sugarsnap peas. Slice quarteravocado.
2. To prepare veggie burger from frozen, heat a panover medium heat.
3. Once hot, place veggie burger onto pan. Cook untilbrown, about 7 minutes. Flip over and let cook foran additional 4 minutes.
4. Toast whole wheat bun if desired.5. Place veggie burger onto one half of bun. Top with
sliced avocado and place remaining bun on top.6. Serve altogether with popcorn, clementine, and
hummus. Alternatively, pack into lunch box for laterconsumption.
PORTIONS
How much should I eat?
100%
Sample
Steph Hnatiuk , RD CDE+1 (204) [email protected]
RECIPE
Strawberries & Greek Yogurt
By: Everyday EatLove
Servings: 1
1 cup whole strawberries⁄ cup plain Greek yogurt
1 sprinkle cinnamon
23
NUTRITION INFORMATION PER SERVING
Protein: 16g, Total Fat: 3.8g, Carbs: 20g,Calories: 169kcal,
For more nutrition information go towww.eatlove.is
DIRECTIONS
1. Wash and slice strawberries. Serve with Greekyogurt.
2. Sprinkle yogurt with cinnamon if desired.
PORTIONS
How much should I eat?
100%
Sample
Steph Hnatiuk , RD CDE+1 (204) [email protected]
RECIPE
Creamy Berry Honey Parfait w/Superfood Seeds
By: Everyday EatLove
Servings: 1
1 cup whole milk Greek yogurt1 cup frozen berries1 tablespoon chia seeds1 tablespoon hemp seeds1 tablespoon honey
NUTRITION INFORMATION PER SERVING
Protein: 28g, Total Fat: 20g, Carbs: 47g,Calories: 460kcal,
For more nutrition information go towww.eatlove.is
DIRECTIONS
1. Place fruit in a bowl and microwave for 1-2 minutesuntil warm. Top with Greek yogurt and chia/hempseeds, and drizzle with honey.
PORTIONS
How much should I eat?
100%
Sample
Steph Hnatiuk , RD CDE+1 (204) [email protected]
RECIPE
Ricotta Crackers and Pear
By: Everyday EatLove
Servings: 1
6 multigrain crackers⁄ cup part-skim ricotta
1 teaspoon honey1 pear sliced
14
NUTRITION INFORMATION PER SERVING
Protein: 9.2g, Total Fat: 9.4g, Carbs: 47g,Calories: 308kcal,
For more nutrition information go towww.eatlove.is
DIRECTIONS
1. Spread ricotta on crackers and drizzle honey overtop. Serve with pear.
PORTIONS
How much should I eat?
100%
Sample
Steph Hnatiuk , RD CDE+1 (204) [email protected]
RECIPE
Easiest Turkey Sandwich
By: Everyday EatLove
Servings: 1
2 slices whole wheat bread1 tablespoon mustard1 slice turkey breast1 tomato sliced⁄ cup green leaf lettuce
1 orange
12
NUTRITION INFORMATION PER SERVING
Protein: 19g, Total Fat: 5.6g, Carbs: 69g,Calories: 383kcal,
For more nutrition information go towww.eatlove.is
DIRECTIONS
1. Spread a slice of bread with mustard. Top withlettuce, tomato, and turkey. Top with another sliceof bread.
2. Serve with orange.
PORTIONS
How much should I eat?
100%
Sample
Steph Hnatiuk , RD CDE+1 (204) [email protected]
RECIPE
Blueberries, Sunflower Seeds &Greek Yogurt
By: Everyday EatLove
Servings: 1
1 cup blueberries⁄ cup plain Greek yogurt
1 sprinkle cinnamon2 tablespoons sunflower seeds
34
NUTRITION INFORMATION PER SERVING
Protein: 19g, Total Fat: 13g, Carbs: 30g,Calories: 294kcal,
For more nutrition information go towww.eatlove.is
DIRECTIONS
1. Wash blueberries.2. Serve with sunflower seeds and Greek yogurt.3. Sprinkle yogurt with cinnamon if desired.
PORTIONS
How much should I eat?
100%
Sample
Steph Hnatiuk , RD CDE+1 (204) [email protected]
RECIPE
BBQ Veggie Burger
By: Everyday EatLove
Servings: 1
1 veggie patty thawed1 whole wheat bun1 teaspoon BBQ sauce⁄ slice cheddar cheese
1 slice red onion1 cup green lettuce1 cup pineapple
12
NUTRITION INFORMATION PER SERVING
Protein: 25g, Total Fat: 11g, Carbs: 86g,Calories: 525kcal,
For more nutrition information go towww.eatlove.is
DIRECTIONS
1. Cook the burger in the microwave according topackage instructions or on the grill.
2. Place patty on bun with sauce. Top with cheese,onion, and lettuce. Serve with pineapple.
PORTIONS
How much should I eat?
100%
Sample
Steph Hnatiuk , RD CDE+1 (204) [email protected]
RECIPE
Egg, Cheese & Apple
By: Everyday EatLove
Servings: 1
1 string cheese1 egg hard boiled⁄ apple1
2
NUTRITION INFORMATION PER SERVING
Protein: 15g, Total Fat: 11g, Carbs: 13g,Calories: 202kcal,
For more nutrition information go towww.eatlove.is
DIRECTIONS
1. Place egg in a saucepan and cover with water. Bringwater to a boil. Once boiling, cover the pan with a lidand turn off the stove. Let stand for 10-12 minutes.
2. Strain water, and run egg under cool water. Peel eggand serve with cheese stick and apple.
PORTIONS
How much should I eat?
100%
Sample
Steph Hnatiuk , RD CDE+1 (204) [email protected]
RECIPE
Orange Sprinkled with Cinnamon
By: EatLove
Servings: 1
1 orange sliced⁄ teaspoon cinnamon1
4
NUTRITION INFORMATION PER SERVING
Protein: 2.09g, Total Fat: 0.49g, Carbs: 25g,Calories: 102kcal,
For more nutrition information go towww.eatlove.is
DIRECTIONS
1. Slice orange and sprinkle with cinnamon.
PORTIONS
How much should I eat?
100%
Sample
Steph Hnatiuk , RD CDE+1 (204) [email protected]
RECIPE
Beam Me Up Smoothie
By: Everyday EatLove
Servings: 2
1 cup soy milk1 ⁄ cups spinach⁄ cup mint
2 bananas peeled1 ⁄ cups frozen strawberries
14
14
14
NUTRITION INFORMATION PER SERVING
Protein: 6.4g, Total Fat: 2.88g, Carbs: 41g,Calories: 198kcal,
For more nutrition information go towww.eatlove.is
DIRECTIONS
1. Place all the ingredients into a high performanceblender. Blend for at least 45 seconds starting lowand moving to high until fully smooth. Add a few icecubes, if needed, for desired consistency.
2. Store any leftovers fully covered in the refrigeratorfor up to 24 hours.
PORTIONS
How much should I eat?
50%
50%
Sample
Leftovers
Steph Hnatiuk , RD CDE+1 (204) [email protected]
RECIPE
Soy Cherry Hemp CreamsicleSmoothie
By: Everyday EatLove
Servings: 1
1 cup frozen cherries1 cup soy milk1 cup soy yogurt1 tablespoon hemp seeds
NUTRITION INFORMATION PER SERVING
Protein: 22g, Total Fat: 14g, Carbs: 40g,Calories: 387kcal,
For more nutrition information go towww.eatlove.is
DIRECTIONS
1. Place fruit, yogurt, milk, and hemp seeds in ablender and liquify.
PORTIONS
How much should I eat?
100%
Sample
Steph Hnatiuk , RD CDE+1 (204) [email protected]
RECIPE
Blackberries, Trail Mix & GreekYogurt
By: Everyday EatLove
Servings: 1
1 cup blackberries⁄ cup plain Greek yogurt
1 sprinkle cinnamon2 tablespoons mixed nuts2 tablespoons raisins
12
NUTRITION INFORMATION PER SERVING
Protein: 17g, Total Fat: 12g, Carbs: 44g,Calories: 329kcal,
For more nutrition information go towww.eatlove.is
DIRECTIONS
1. Wash blackberries.2. Serve with Greek yogurt, mixed nuts, and raisins.3. Sprinkle yogurt with cinnamon if desired.
PORTIONS
How much should I eat?
100%
Sample
Steph Hnatiuk , RD CDE+1 (204) [email protected]
RECIPE
Baked Scallops with RoastedVeggies
By: Everyday EatLove
Servings: 1
Scallops & veggies6 ounces scallops2 teaspoons olive oil1 teaspoon paprika1 dash salt1 dash pepper2 cups zucchini chopped10 cherry tomatoes halved⁄ lemon1
2
Serve with1 cup cooked brown rice
NUTRITION INFORMATION PER SERVING
Protein: 30g, Total Fat: 13g, Carbs: 69g,Calories: 503kcal,
For more nutrition information go towww.eatlove.is
DIRECTIONS
1. Cook brown rice according to package instructions,or see link for EatLove instructions.
2. Preheat oven to 350 F.3. Wash and prepare vegetables.4. Toss scallops in olive oil and paprika. Season with
salt and pepper.5. Add scallops, zucchini, and tomatoes to a baking
dish lined with foil. Place into the oven and bakeuntil scallops are fully cooked, about 25 minutes.
6. Remove baking sheet from the oven. Transferscallops and vegetables to a serving plate anddrizzle with lemon juice.
7. Serve with brown rice.
PORTIONS
How much should I eat?
100%
Sample
Steph Hnatiuk , RD CDE+1 (204) [email protected]
RECIPE
Tangerine, Sunflower Seeds &Greek Yogurt
By: Everyday EatLove
Servings: 1
1 tangerine⁄ cup plain Greek yogurt
1 sprinkle cinnamon2 tablespoons sunflower seeds
34
NUTRITION INFORMATION PER SERVING
Protein: 19g, Total Fat: 13g, Carbs: 23g,Calories: 269kcal,
For more nutrition information go towww.eatlove.is
DIRECTIONS
1. Wash, peel and slice tangerine.2. Serve with sunflower seeds and Greek yogurt.3. Sprinkle with cinnamon if desired.
PORTIONS
How much should I eat?
100%
Sample
Steph Hnatiuk , RD CDE+1 (204) [email protected]
RECIPE
Cucumber Mint Roll-Up
By: Ranelle Kirchner, Chef RDN
Servings: 1
1 tortilla1 tablespoon cream cheese⁄ cup cucumber chopped
1 tablespoon mint chopped
12
NUTRITION INFORMATION PER SERVING
Protein: 5.3g, Total Fat: 9g, Carbs: 22g,Calories: 186kcal,
For more nutrition information go towww.eatlove.is
DIRECTIONS
1. Apply cream cheese to tortilla and layer on thecucumbers and mint, then roll from one end to theother.
PORTIONS
How much should I eat?
100%
Sample
Steph Hnatiuk , RD CDE+1 (204) [email protected]
RECIPE
Sriracha Slaw Shrimp Tacos
By: Stephanie Lee Nutrition
Servings: 1
Sriracha Slaw1 tablespoon mayonnaise1 tablespoon plain low-fat Greek yogurt⁄ teaspoon sriracha sauce⁄ lime juiced⁄ clove garlic minced⁄ cup red cabbage shredded⁄ cup carrot shredded
2 tablespoons red onion sliced1 tablespoon cilantro
18
12
12
12
14
Shrimp Tacos⁄ pound shrimp peeled & deveined⁄ tablespoon olive oil⁄ clove garlic minced⁄ teaspoon taco seasoning
2 flour tortillas (taco sized)s⁄ lime cut into wedges
14
14
12
12
14
NUTRITION INFORMATION PER SERVING
Protein: 35g, Total Fat: 16g, Carbs: 68g,Calories: 592kcal,
For more nutrition information go towww.eatlove.is
DIRECTIONS
1. In a large bowl add the mayonnaise, Greek yogurt,sriracha, lime juice and garlic. Stir well to combine.Then add the red cabbage, carrots, red onion, andcilantro. Toss the slaw to combine. Add salt andpepper to taste. Cover and refrigerate.
2. Add oil in a large skillet over medium-high heat. Patthe shrimp dry and place in a bowl. Toss with garlicand taco seasoning. Add the shrimp to the hot panand sauté for 2-4 minutes per side, flippingoccasionally, until the shrimp are cooked through.
3. Heat tortillas per package instructions. Spoonsriracha slaw generously over warm tortillas, thentop with 3-4 shrimp. Serve tacos with lime wedgeson the side.
4. Serving size is 2 tacos per person.
PORTIONS
How much should I eat?
100%
Sample
Steph Hnatiuk , RD CDE+1 (204) [email protected]
RECIPE
Mango, Sunflower Seeds & GreekYogurt
By: Everyday EatLove
Servings: 1
⁄ cup mango⁄ cup plain Greek yogurt
1 sprinkle cinnamon2 tablespoons sunflower seeds
12
34
NUTRITION INFORMATION PER SERVING
Protein: 19g, Total Fat: 13g, Carbs: 24g,Calories: 272kcal,
For more nutrition information go towww.eatlove.is
DIRECTIONS
1. Wash, peel and slice mango.2. Serve with sunflower seeds and Greek yogurt.3. Sprinkle with cinnamon if desired.
PORTIONS
How much should I eat?
100%
Sample
Steph Hnatiuk , RD CDE+1 (204) [email protected]
RECIPE
Chocolate Almond Smoothie Bowl
By: Everyday EatLove
Servings: 1
Smoothie⁄ banana frozen⁄ cup low-fat greek yogurt
1 tablespoon almond butter2 teaspoons cocoa powder⁄ teaspoon vanilla extract
12
34
12
Toppings1 tablespoon almonds slivered⁄ tablespoon banana sliced
1 teaspoon chia seeds
12
NUTRITION INFORMATION PER SERVING
Protein: 24g, Total Fat: 19g, Carbs: 32g,Calories: 376kcal,
For more nutrition information go towww.eatlove.is
DIRECTIONS
1. Place the bananas, yogurt, almond butter, cocoapowder and vanilla extract in a high performanceblender and blend for 1-1/2 minutes.
2. Transfer to a bowl and garnish with toppings.
PORTIONS
How much should I eat?
100%
Sample
Steph Hnatiuk , RD CDE+1 (204) [email protected]
RECIPE
Shrimp Fried Brown Rice
By: Everyday EatLove
Servings: 1
1 ⁄ cups cooked brown rice1 egg whisked1 tablespoon sesame oil2 teaspoons low-sodium soy sauce1 clove garlic minced1 teaspoon ground ginger5 ounces shrimp cooked2 cups spinach chopped
12
NUTRITION INFORMATION PER SERVING
Protein: 43g, Total Fat: 22g, Carbs: 74g,Calories: 660kcal,
For more nutrition information go towww.eatlove.is
DIRECTIONS
1. Sauté the first 6 ingredients for 4 minutes.2. Add shrimp and cook for 3 minutes.3. Add spinach, cover and cook for another 2 minutes.
PORTIONS
How much should I eat?
100%
Sample
Steph Hnatiuk , RD CDE+1 (204) [email protected]
RECIPE
Grapes
By: Everyday EatLove
Servings: 1
15 red grapes
NUTRITION INFORMATION PER SERVING
Protein: 0.53g, Total Fat: 0.12g, Carbs: 13g,Calories: 51kcal,
For more nutrition information go towww.eatlove.is
DIRECTIONS
1. Wash grapes and serve.
PORTIONS
How much should I eat?
100%
Sample
Steph Hnatiuk , RD CDE+1 (204) [email protected]
RECIPE
Tropical Yogurt Bowl
By: Molly Cleary, MS RD
Servings: 1
⁄ cup plain Greek yogurt1 kiwi⁄ peach sliced
1 tablespoon granola2 tablespoons coconut flakes
34
12
NUTRITION INFORMATION PER SERVING
Protein: 20g, Total Fat: 11g, Carbs: 32g,Calories: 293kcal,
For more nutrition information go towww.eatlove.is
DIRECTIONS
1. Scoop yogurt from container into serving bowl.2. Top yogurt with fruit, then granola and coconut
flakes. Serve.
PORTIONS
How much should I eat?
100%
Sample
Steph Hnatiuk , RD CDE+1 (204) [email protected]
RECIPE
RECIPE
Simple Curried Quinoa with GrilledShrimp
By: Everyday EatLove
Servings: 1
6 ounces shrimp1 tablespoon olive oil⁄ cup water⁄ cup quinoa⁄ teaspoon curry powder
1 cup cucumber diced1 teaspoon red pepper flakes
34
12
12
NUTRITION INFORMATION PER SERVING
Protein: 46g, Total Fat: 19g, Carbs: 59g,Calories: 592kcal,
For more nutrition information go towww.eatlove.is
DIRECTIONS
1. Toss the shrimp in olive oil and broil for 3-5 minutesuntil fully cooked.
2. Bring water and quinoa to a boil and cover for about10 minutes until cooked.
3. Toss quinoa with curry powder, cucumber and redpepper flakes.
PORTIONS
How much should I eat?
100%
Sample
Steph Hnatiuk , RD CDE+1 (204) [email protected]
RECIPE
RECIPE
Pretzels & Hummus
By: Everyday EatLove
Servings: 1
2 tablespoons hummus1 ounce pretzels
NUTRITION INFORMATION PER SERVING
Protein: 5.2g, Total Fat: 3.71g, Carbs: 27g,Calories: 159kcal,
For more nutrition information go towww.eatlove.is
DIRECTIONS
1. Serve pretzels with hummus.
PORTIONS
How much should I eat?
100%
Sample
Steph Hnatiuk , RD CDE+1 (204) [email protected]