MICHAEL MORELLI JR. - Custom Meal Plans by Morellifitcustommealplans.co/pdf/Recipe Guide.pdf ·...

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RECIPE GUIDE

MICHAEL MORELLI JR.

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BROCCOLI 1. SAUTEEDINGREDIENTS:• 300g uncooked Broccoli florets• 2 tsp of olive oil

DIRECTIONS:Clean the broccoli, Make sure the broccoli is as dry as possible.

Separate the florets from the stems of the broccoli.

Fill a skillet with 2 tsp. of olive oil and cook it over medium-high heat.

Add the florets of broccoli to the oil.

Toss the broccoli. This will coat it in the oil.

Stir the broccoli until it’s green and tender, approx. 5 mins This will mean that it’s ready.

Season as desired.

NUTRITIONAL INFORMATION:• Calories: 164 • Protein: 8.9 • Carbohydrate: 15.7• Fat: 10.43

2. BROILEDINGREDIENTS:• 300g uncooked Broccoli florets• 1 tbs olive oil• ½ tsp salt

DIRECTIONS:Preheat your oven to 425°F. Separate the florets from the stems of the broccoli.

Toss the florets of the broccoli with 1 tablespoon of olive oil and half a teaspoon of salt.

Place the broccoli on a foil-lined baking sheet.

Roast it for 20-25 minutes, or until it’s crunchy and a caramelized.

NUTRITIONAL INFORMATION:• Calories: 204• Protein: 8.9 • Carbohydrate: 15.7 • Fat: 15.1

TIPS:Make sure the broccoli is as dry as possible. If it’s wet, it’ll end up a bit soggy.

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3. STEAMED

INGREDIENTS:• 300g uncooked Broccoli florets• Salt and Pepper• Red pepper flakes

DIRECTIONS:Clean the broccoli. Trim away the trunk of the main stem.

Cut the florets into 1 inch pieces.

Fill a saucepan with 2 inches of water, place a steamer basket in a saucepan, place a cover on

the pan, and place the pan on a burner over medium heat. Bring the water to a boil.

Place the broccoli florets in the steamer basket. Steam the broccoli for 5 minutes. Remove it from heat.

Season with a pinch of salt and pepper and a few red pepper flakes.


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GREEN BEANS 1.SAUTEEDINGREDIENTS:• 300g uncooked Fresh Green Beans• 2 tsp olive oil, • 3 garlic cloves, minced • salt & pepper

DIRECTIONS:Heat a skillet on medium heat with 2 tsp olive oil for at least 2 minutes.

Add garlic and cook for a minute.

Add green beans and cook for 3-5 minutes.

Season with salt & pepper.


2. ROASTEDINGREDIENTS:• 300g uncooked Fresh Green Beans• 1 tbs olive oil• 1 tsp salt • ½ tsp pepper

DIRECTIONS:Preheat the oven to 425 degrees F.

Clean the beans.Trim away the ends and add to a large bowl.

Toss with the extra-virgin olive oil, salt and pepper

Spread out evenly on a parchment lined baking sheet.

Roast, stirring once halfway through at the 15 mintue mark - roast until lightly caramelized and crisp.


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3. STEAMED

INGREDIENTS:• 300g uncooked Fresh Green Beans• 2 tsp olive oil• 3 garlic cloves, minced• salt & pepper

DIRECTIONS:Clean the beans. Trim away the ends.

Cut the beans into 2 inch pieces.

Fill a saucepan with 2 inches of water, place a steamer basket in a saucepan, place a cover on the pan, and place the pan on a burner over medium heat. Bring the water to a boil.

Place the beans in the steamer basket. Steam the beans for 5 minutes. Remove them from heat.

Drain beans, add oil, galiic and season with a pinch of salt and/or pepper.


TIPS:If you want to make a stir fry, slice the spears into 1 to 2 inch pieces for stir-fry, making the cuts diagonally.

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ASPARAGUS 1. SAUTEEDINGREDIENTS:• 300g uncooked Asparagus• 1 tbs olive oil• salt & pepper• ½ lemon

DIRECTIONS:Clean the asparagus. Cut the asparagus or leave the spears whole.

Heat 1 tablespoon of oil in a saucepan, over medium-high heat

Add the asparagus to the pan. stir-fry it until it’s tender, about 3 to 6 minutes.

The asparagus is ready when it’s bright green with a few charred spots.

Squeeze half a lemon over asparagus and season with salt and pepper to taste.


TIPS:If you want to make a stir fry, slice the spears into 1 to 2-inch pieces for stir-fry, making the cuts diagonally.

2. STEAMED

INGREDIENTS:• 300g uncooked Asparagus• salt & pepper

DIRECTIONS:Clean the asparagus and cut off any thick white bottoms, and disguard.

Cut the asparagus into 2 inch pieces.


Place the asparagus into the basket, cover and steam for 5 to 7 minutes, until they’re bright green but still crisp.

NUTRITIONAL INFORMATION:• Calories: 60• Protein: 6.6 • Carbohydrate: 11.9 • Fat: .4

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3. ROASTED

INGREDIENTS:• 300g uncooked Asparagus• 1TBS olive oil• 1 tsp salt• ½ teaspoon freshly ground pepper

DIRECTIONS:Clean the asparagus.

Cut the asparagus into 2 inch pieces.

Fill a saucepan with 2 inches of water, place a steamer basket in a saucepan, place a cover on

the pan, and place the pan on a burner over medium heat. Bring the water to a boil.

Place the asparagus into the basket and steam for 5 to 7 minutes, until they’re bright green and still crisp.


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KALE

1. BOILEDINGREDIENTS:• 300g uncooked lactose Kale• 1 teaspoon salt

DIRECTIONS:Clean the lactose kale

Cut or tear the kale leafs off of the steams and disguard steams.

In a large saucepan bring 3 cups of water and 1 tsp salt to a boil.

Add lactose kale. Return to boiling. Reduce the

heat to simmer and cover for 20 to 25 minutes or until tender.

Drain.

NUTRITIONAL INFORMATION:• Calories: 150• Protein: 9.9 • Carbohydrate: 30 • Fat: 2.1

TIPS:Add 2 tsp of onion powder to the boiling water for a little added flavor

2. SAUTEED

INGREDIENTS:• 300g uncooked lactose Kale• 1 tbs olive oil

DIRECTIONS:Clean the lactose kale

Cut the kale leafs off of the steams and disguard steams.

In a large skillet heat 1 TBS olive oil, add torn lactose kale.

Cook, covered, for 1 minute.

Uncover and cook and stir for 1 minute more or just until wilted.


TIPS:If desired, season with salt and pepper and a squeeze of lemon juice.

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3. CHIPS

INGREDIENTS:• 300g uncooked curly Kale• olive oil spray• ¼ tsp salt

DIRECTIONS:Preheat oven to 300 degrees F.

Line a large baking sheet with parchment paper.

Place torn curly kale leaves on the prepared baking sheet.

Spray with olive oil (apox 5 seconds) and sprinkle with ½ teaspoon salt.

Bake for 20 to 25 minutes or until crisp.


TIPS:If desired, season with salt and pepper and a squeeze of lemon juice.

Do not over cook, or the kale will burn, giving a bitter ashy flavor. It is over cooked when it starts to brown, The chips should be a nice dark green in color.

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SPINACH 1. RAWINGREDIENTS:• 300g uncooked spinach• 1 Tbs olive oil• ½ lemon• ¼ tsp cracked pepper

DIRECTIONS:Clean the spinach

Dry and tear the leaves into pieces.

Mix 1/2 a lemon with 1 TBS Olive oil and some cracked pepper to taste.

Mix Spinach with oil mix and enjoy.


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2. SAUTEED

INGREDIENTS:• 300g uncooked spinach• 1 tbs olive oil• 3 cloves minced garlic• Salt to taste

DIRECTIONS:Clean the spinachHeat 2 tablespoons of olive oil in a large skillet over medium-high heat. Make sure to coat the entire bottom with the oil. Add 3 cloves of sliced garlic to the pan. Sauté the garlic until it begins to brown. This should only take a minute or less. Place the spinach in the skillet. Stir, coating the

spinach in the garlic oil. Cover the pan. Leave it covered and cook the spinach, without turning, for a full minute. Remove the lid.Turn the spinach again with your tongs or spatulas to re-coat the leaves with oil. Cover the skillet once more and cook it for 1 more minute. Once the spinach appears wilted, uncover it and remove the skillet from the heat. Drain the pan of any moisture.


3. BOILEDINGREDIENTS:• 300g uncooked spinach• 2 tsp Salt to taste

DIRECTIONS:Tear the leaves into pieces. Place the spinach in a medium stockpot. The leaves should only reach the mid-point of the pot and should not rise much higher. Fill the stockpot with enough water to just cover the leaves. Salt the water to taste, aprox 2 tsp. Boil the spinach over high heat but note once it begins to steam, start timing it. Boil the spinach for 3 to 5 minutes and drain.

Immediately transfer the spinach over to a separate stockpot filled with ice water. Allow it to sit in the ice water for 30 seconds to 1 minute. Drain the spinach once more and enjoy.


TIPS:Make sure that there is at least 2 to 3 inches of empty space in between the top of the water and the top rim of the pot to prevent the water from boiling over. The ice water “shocks” the spinach, preventing it from losing its bright green color.

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CARROTS

1. ROASTEDINGREDIENTS:• 100g uncooked carrots• 1 Tbs Grassfed butter

DIRECTIONS:Cut the carrots in halve and then quarter them lengthways.

Brush with melted butter

Place on a baking tray

Place in an oven set to 400º

Roast until tender and caramelized, about 20-

40 minutes, depending on the size of the carrot pieces.

NUTRITIONAL INFORMATION:• Calories: 141• Protein: .9 • Carbohydrate: 9.6• Fat: 11.2

TIPS:It’s recommended that you turn once or twice, to ensure even caramelization.

2. BOILEDINGREDIENTS:• 100g uncooked carrots• Salt

DIRECTIONS:Peel and slice the carrots.

Bring 1 inch of salted water to boil in a saucepan.

Add the carrot slices.

Return to boil, then reduce the heat and cover the pan.

Cook until just tender, but not soft. This will take about 10-15 minutes.

Serve hot.

NUTRITIONAL INFORMATION:• Calories: 41• Protein: .9 • Carbohydrate: 9.6• Fat: .2

TIPS:They can be sprinkled with freshly chopped parsley for garnish.

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INGREDIENTS:• 100g uncooked carrots• Salt to taste

DIRECTIONS:Peel and slice the carrots.


Add the carrots to the steamer or steaming basket.

Cover well with a fitted lid.

Steam until tender. This will take about 10-15 minutes, depending on the size of the carrots.

Check regularly after about 8 minutes.

NUTRITIONAL INFORMATION:• Calories: 41• Protein: .9 • Carbohydrate: 9.6 • Fat: .2

3. STEAMED

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BELL PEPPERS

1. BOILEDINGREDIENTS:• 100g uncooked bell peppers• 1 tbs salt to taste

DIRECTIONS:Pour 1 to 2 inches of water into a large skillet with high sides.

Heat this over medium-high on the stove. After the water begins to boil, add 1 Tbsp of salt.

Cut the peppers into rings: keep the pieces consistent in size.

Place the peppers in the boiling water and cook, stirring frequently, for 5 to 7 minutes, or until they feel crisp-tender.

NUTRITIONAL INFORMATION:Green - 100g• Calories: 20• Protein: .9 • Carbohydrate: 4.6 • Fat: .2

Yellow - 100g• Calories: 27• Protein: 1 • Carbohydrate: 6.3 • Fat: .2

TIPS:The salt helps to draw out the flavor of the pepper, but adding the salt before the water boils will increase the amount of time you have to wait before the water reaches a steady boil.

Using a mandolin will help to keep the pieces a consistent size.

Red - 100g• Calories: 26• Protein: 1 • Carbohydrate: 6.3 • Fat: .3

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2. SAUTEED/STIR FRY

INGREDIENTS:• 100g uncooked bell peppers• 1 tbs olive oil

DIRECTIONS:Heat 1 tbsp olive oil in a large skillet. Heat it over medium-high for a couple of minutes.

Cut the peppers into smaller pieces.

Cook the peppers in the hot oil.

Add the peppers to the hot oil and cook, stirring frequently, for about 4 to 7 minutes, or until the peppers are crisp-tender.

NUTRITIONAL INFORMATION:Green - 100g• Calories: 20• Protein: .9 • Carbohydrate: 4.6 • Fat: .2


TIPS:Large bell pepper rings, and pieces that are over 1 inch (2.5 cm) in size may need a minute or two more than small pepper rings and small chunks under 1 inch (2.5 cm).

When calculating macros be sure to add your pepper type with the olive oil for total macro breakdown.


Olive Oil• Calories: 120• Protein: 0 • Carbohydrate: 6.3 • Fat: 14

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3. ROASTED

INGREDIENTS:• 100g uncooked bell peppers• 1 tbs Salt to taste• olive oil spray

DIRECTIONS:Preheat the oven to 425 degrees and prepare a baking sheet by lining it with aluminum foil.

Place cut peppers on the prepared baking sheet cut-side-down.

Coat the peppers with cooking spray.

Cook the peppers until roasted. The exact amount of time will vary based on size of your pepper pieces, but on average, the bell peppers should be roasted for 20 to 25 minutes

When ready, the skins should be dark and bubbly. Serve warm.

NUTRITIONAL INFORMATION:

Green - 100g• Calories: 20• Protein: .9 • Carbohydrate: 4.6 • Fat: .2


TIPS:Turn the peppers periodically so that the skins become evenly charred on all sides.

Once out of the oven, wrap the peppers in aluminum foil for 10 to 15 minutes, or until they become cool enough to handle with your bare hands.

Before serving, peel the skins off the peppers using your fingers. If you allowed them the steam inside of foil while they cooled, the skins should slip off with relative ease.


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OATS

1. COOKED | CHOCOLATE INGREDIENTS:• 45g (½ cup) uncooked rolled oats• 1 scoop chocolate protein powder• ½ tbsp cinnamon• 1 cup almond milk

DIRECTIONS:Combine all ingredients in a microwave-safe bowl

Microwave for 2 ½ to 3 minutes

NUTRITIONAL INFORMATION:• Calories: 450• Protein: 28 • Carbohydrate: 64 • Fat: 8.5

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INGREDIENTS:• 22.5g (¼ cup) uncooked rolled oats• 150g blueberries• ½ cup water• 1 tsp cinnamon• 1 tbsp all-natural peanut butter

DIRECTIONS:Heat the blueberries in a microwave-safe bowl and microwave for 30 seconds - smash the berries with a fork.

Add oats, water and cinnamon.

Microwave the mixture for 2 ½ - 3 minutes.

Stir in and top with peanut butter.

NUTRITIONAL INFORMATION:• Calories: 394• Protein: 10 • Carbohydrate: 42.6 • Fat: 11.7

2. COOKED | BLUEBERRY - PEANUT BUTTER

INGREDIENTS:• 45g (½ cup) rolled oats• 1 medium apple• 1 cup almond milk• 1 tsp cinnamon

DIRECTIONS:Cut up the apple into smaller ½ inch cubes, heat the apple in a microwave-safe bowl for 45 seconds. Set aside

Mix oats, milk and cinnamon together and microwave the mixture for 2 ½ - 3 minutes.

Stir in and top with apple pieces.


3. COOKED | APPLE

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WHOLEGRAIN RICE

1. TOASTED AND COOKED STOVETOP

INGREDIENTS:• 1 cup rice• 1 cup water• ½ teaspoon salt• 1 tsp olive oil

DIRECTIONS:Bring the water to a boil in a sauce pan.

While waiting for the water to boil, heat 1 tsp olive oil over low heat in a skillet.

Once olive oil is warm, add rice, and toast for aprox 3 mins and remove.

When the water has come to a boil, stir in the rice, and salt and bring it back to a gentle simmer.

Cover the pot and turn the heat down to low until water is gone - remove from heat and let sit for 5 mins covered.

Fluff with a fork and enjoy.


TIPS:Don’t take off the lid while the rice is cooking — this lets the steam out and affects the cooking time.

Toasting the dry rice grains in a little olive oil before adding the water brings out their flavor and adds a fantastic nutty note in the finished dish.

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2. COOKED STOVETOP | SOY

INGREDIENTS:• 1 cup rice• 1 cup water• ½ tsp salt• 1 tbs butter • Dash of soy sauce




Fluff with a fork add butter and a dash of soy and enjoy


INGREDIENTS:• 1 cup rice• 1 cup water• ½ tsp salt• 1 tsp lime juice




Fluff with a fork add lime juice and enjoy.


3. COOKED STOVETOP | LIME

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WHOLEGRAIN PASTA

1. PARSLEYINGREDIENTS:• Wholegrain Pasta 65g• 2 tsp butter• 1 tsp Garlic salt• 2 tbs Chopped parsley

DIRECTIONS:Cook pasta according to instructions on the package

Drain noodles

add butter, garlic salt and chopped parsley - stir and enjoy!

NUTRITIONAL INFORMATION:• Calories: 301.66• Protein: 8.3• Carbohydrate: 48.3 • Fat: 9.13

INGREDIENTS:• Wholegrain Pasta 65g• 1 tsp salt• ¼ tsp black pepper• 1 tbs butter


Drain noodles Add butter, salt and pepper Enjoy!


2. BUTTER

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INGREDIENTS:• Wholegrain Pasta 65g• 1 tbs olive oil• ¼ tsp black pepper• 2 tbs chopped basil• 1 tsp minced garlic


Drain noodles

add olive oil, black pepper, chopped basil, and garlic and enjoy!


3. BASIL

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QUINOA

1. CILANTRO-LIMEINGREDIENTS:• 75g quinoa• ½ cup water• 1 TBS butter• 2 TBS cilantro• ½ TBS lime juice

DIRECTIONS:Put your rinsed (or not) quinoa into a saucepan and add water. Bring water to boil and then lower to a simmer and cover the pot. Cook for about 15 minutes.

You will know it is done because the water will have been absorbed by the quinoa, and each little quinoa seed is now a little spiral, which is the germ that has separated from the seed.

Add butter cilantro and lime juice.

Fluff with a fork, and enjoy!


TIPS:Always use a 2:1 ratio of water to quinoa. i.e., Use 2 cups of water for 1 cup of quinoa.

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2. GARLIC

INGREDIENTS:• 75g quinoa• 1/8 tsp red pepper flakes• ½ tsp fresh garlic• pinch sea salt • pinch black pepper

DIRECTIONS:Put your rinsed (or not) quinoa into a saucepan and add water. Bring water to boil and then lower to a simmer and cover the pot. Cook for about 15 minutes.

You will know it is done because the water will have been absorbed by the quinoa, and each little quinoa seed is now a little spiral, which is the germ that has separated from the seed.

Add red pepper flakes, fresh garlic, sal and pepper.

Fluff with a fork, and enjoy!

NUTRITIONAL INFORMATION:• Calories: 278.5• Protein: 10.925 • Carbohydrate: 48.77 • Fat: 4.615

3. MIDDLE-EASTERNINGREDIENTS:• 75g quinoa• 1 tsp powdered ginger• 1 tsp ground cumin• 1 tsp ground coriander• 1 tsp ground turmeric• 1 tbs olive oil• 2 tbs soy sauce

DIRECTIONS:Brown spices in oil in a large saucepan Add

rinsed quinoa and stir well Add boiling water; simmer until water is absorbed - about 15 minutes.

Serve with soy sauce anadn de enjoy.


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POTATO

1. RAW PEELED | BAKEDINGREDIENTS:• 200g russet potatoes • ¼ tbs olive oil• 1/8 tsp salt• 1/8 tsp pepper

DIRECTIONS:Pre Heat the Oven to 425°F

Scrub the potatoes thoroughly under running water and pat them dry. Trim away any blemishes with a paring knife.

Prick the potatoes generously with a fork.

Rub the potatoes all over with a little olive oil. Generously sprinkle the potatoes on all sides with salt and pepper.

Bake the potatoes directly on the oven rack for 50-60 minutes.

Potatoes are done when the skins are dry and the insides feel completely soft when pierced.

Eat the inside and disgard of the skin.


INGREDIENTS:• 600g fingerling potatoes, scrubbed- 3

servings• 2 tablespoons extra-virgin olive oil• 1 tbs finely chopped fresh rosemary

DIRECTIONS:Heat the oven to 425°F and arrange a rack in the middle.

Place potatoes in a baking dish and toss with oil, salt, freshly ground black pepper, and rosemary. Make sure the potatoes are well coated with oil.

Cover the baking dish with foil and place in the oven for 40 minutes.

Remove from the oven and allow to cool in the pan before serving.

NUTRITIONAL INFORMATIONPER SERVING (3):• Calories: 245.33 • Protein: 4.739• Carbohydrate: 35.427 • Fat: 9.36

TIPS:After cooking, the potatoes should be tender all the way through when pierced with a knife but still a little firm. If they are not, give them another 10 minutes.

2. RAW PEELED | ROSEMARY

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INGREDIENTS:• 400g russet potatoes - 2 servings• 3 tbsp. extra virgin olive oil - divided • 1 head of roasted garlic • salt & pepper

DIRECTIONS:Roast a 1/2 head of garlic

Pre heat oven to 400

Cut off the top ¼ inch of the garlic bulb. You want to cut off enough of the top so that most if not all of the cloves are exposed.

Drizzle garlic with about 1 tsp of olive oil and sea-son with salt and pepper. Wrap the entire bulb in a piece of foil and pop on a rimmed baking sheet or a shallow baking dish.

Place garlic in the oven and roast for about 45 min-utes to an hour or until the garlic is golden brown and nice and creamy.

At this point it should slide out of the garlic skin and create a nice paste.

Peel potatoes and cut into hearty chunks. Place into a medium sized pot and cover with water. Place over a high heat and bring to a boil. Allow potatoes to boil for about 5-10 minutes or until the chunks are fork tender.

Drain water from potatoes and put potatoes back into the warm pot. Add olive oil, roasted garlic cloves, salt and pepper.

Blend until desired consistancy.

NUTRITIONAL INFORMATIONPER SERVING (2):• Calories: 360• Protein: 4.8 • Carbohydrate: 38.6 • Fat: 21.25

3. RAW PEELED | MASHED

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INGREDIENTS:• 200g sweet potato• 2 tsp Grassfeed butter• ¼ tsp nutmeg• 1 tsp cinnamon

DIRECTIONS:Preheat the over to 400 degrees

Wash potatos very well and pat dry dice up into 1 inch cubes.

Melt butter in the microwave toss butter, nutmeg, cinnamon and diced sweet potato in a large bowl - make sure to coat well.

Spead out on a baking sheet lined with parchment paper.

Bake for 40 mins


SWEET POTATO 1. RAW PEELED | BAKED

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INGREDIENTS:• 200g sweet potato• Olive oil spary • 1 tsp salt

DIRECTIONS:Preheat oven for 250

Slice sweet potatos evenly (1/8 inch prefered)

Lay flat on a baking sheet that has been sprayed with olive oil

Spray the top of the potatoes evenly and sprinkle with salt

Cook for 25 mins and flip

Cook another 25 mins


TIPS:Low and slow is the key here - to high of a temp with a shorter cooking time - the potatos will burn.

Using a mandolin will help insure your potato is sliced evenly - you can slice with a knife, but make sure you cut the slices as close to the same thickess as possible so they all cook the same.

2. RAW UNPEELED | CHIPS

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INGREDIENTS:• 200g sweet potatoes

DIRECTIONS:Don’t preheat the oven.

Put a small sheet of foil directly on your ovens bottom rack. I find a baking sheet to be uncessary... and this will make clean up easy.

Prick your sweet potatoes each 2-3 time with a fork, then place them on the oven rack right above the foil. Turn the oven on to 425 and cook for 45 minutes.

After the time has elapsed, don’t open the oven but turn it off. Let the sweet potatoes sit in the oven for at least 30 minutes but up to an hour.


TIPS:Bake for 45 minutes for sweet potatoes/yams that are 2-3 inches in diameter.

For sweet potatoes that are up to 4 inches in diameter, bake for an hour.

For super large sweet potatoes, bake for an hour and 15 minutes.

3. RAW UNPEELED | BAKED

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CHICKEN1. SLOW COOKERINGREDIENTS:• 200g Chicken Breast• Olive oil spray• Salt and cracked pepper to taste

DIRECTIONS:Place chicken breast in an an oilve oil sprayed crock pot with one tablespoon of water.

Season with salt and pepper

Cook on high for 4 hour or until tender.

Shread with 2 forks and enjoy.


TIPS:Half way through, at about the 2 hour mark, start to pull apart the chicken

Up the amount of chicken breast to 600g and cook on high for 6 hours to create easy meal prep for the next days dinner and lunch.

2. BAKED

INGREDIENTS:• 200g Chicken Breats• Olive oil cooking spray• ½ teaspoon salt• ¼ teaspoon freshly ground black pepper• ¼ teaspoon garlic powder• ¼ teaspoon onion powder• ¼ teaspoon dried oregano• ¼ teaspoon paprika

DIRECTIONS:Preheat oven to 450 degrees F.

Line a baking dish with foil.

Mix all seasoning together to get a nice dry mix.

Spray both sides of chicken breasts with olive oil, and sprinkle both sides with seasoning mix.

Bake for 20 minutes, or until juices run clear when pierced with a fork.

It should read 165 degrees F when inserted into the thickest part.

Transfer the baked chicken breasts to a platter. Loosely cover with foil and allow to rest 5 minutes before slicing.


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3. SAUTEED

INGREDIENTS:• 200g Chicken Breats• 1 tbs olive oil• 2 cloves minced garlic• Salt and pepper to taste

DIRECTIONS:Cube chicken into 1 inch pieces.

Turn heat on high, heat olive oil until warm.

Add 3 colves of minced garlic until somewhat fragrant.

Turn heat down to Med-High

Add chicken to olive oil mix and continually stir until chicken is cooked through and tender. Approximatly 12 mins


TIPS:Doube or triple the recipe for easy meal prep.

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INGREDIENTS:• 175g Salmon• 1 tbs olive oil • ¼ cup soy sauce• 1 tsp sesame seeds

DIRECTIONS:Rinse the salmon fillets and pat dry thoroughly with paper towels; transfer the salmon to a 1-gallon (4-liter) resealable plastic bag, add ¼ cup soy sauce, seal the bag. Turn the bag several times to coat all sides of the salmon.

Place the bag with the marinade and salmon fillets in the refrigerator for 30 minutes.

Remove the salmon from the refrigerator at least 20 minutes prior to cooking.

Heat the oil in a skillet over medium-high heat.

Gently lay the salmon into the hot oil with the

skin side facing up and cook until the the flesh side is golden brown, 5 to 7 minutes; turn over and continue cooking until the skin side is slightly browned, about 5 minutes more.

Remove the salmon from the skillet, allowing any oil to drain from the fish back into the pan.

Remove the skin from the salmon fillets and sprinkle with 1 tsp sesame seeds - enjoy

NUTRITIONAL INFORMATION:• Calories: 497• Protein: 43.3 • Carbohydrate: .7 • Fat: 34.5

TIPS:Remove the salmon from the refridgeratior 20 mins before cooking, this takes the chill off the fish and makes for less cook time.

SALMON

1. PAN FRIED

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2. LEMON BAKED

INGREDIENTS:• 175g Salmon• 1/2 Lemon• Salt and pepper to taste• 1/2 tsp grass feed butter

DIRECTIONS:Preheat oven to 350° degrees F.

Lay out a large piece of tin foil.

Slice a lemon and lay flat on tin foil, in a row, overlaping just a little bit.

Lay salmon on top of the lemons.

Add butter, salt and pepper then wrap up the

sides and fold tightly together, like a pouch.

Place on a baking tray and cook in the oven for 30 minutes


TIPS:Add Asparagus in the oven next to the salmon for a quick and easy meal and clean up.

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INGREDIENTS:• 175g Salmon• 1 tbs parsley• ½ tbs basil• 1 tbs butter • salt and pepper

DIRECTIONS:Preheat the oven to 400 degrees Fahrenheit

Melt butter, and combine wtih chopped parsely, basil, salt, pepper. Whisk the ingredients together in a small bowl and transfer to a 1-gallon (4-liter) resealable plastic bag.

Place the salmon in the marinade and seal the bag. Turn the bag several times to coat all sides of the salmon.

Place the bag with the marinade and salmon fillets in the refrigerator for 30 minutes.

Remove the salmon from the refrigerator at least 20 minutes prior to cooking.

Prepare a baking sheet with shallow sides by covering it with nonstick aluminum foil.

Transfer the salmon to the prepared baking sheet. If the salmon fillets have skin on them, lay them on the sheet skin-side down.

Position the fillets in a single layer, spaced apart evenly. Bake for 15 minutes. Place the baking sheet on the middle rack in the oven and cook the salmon until done.

NUTRITIONAL INFORMATION:• Calories: 421• Protein: 34.9 • Carbohydrate: .2 • Fat: 30.1

TIPS:Salmon, like all fish, is not as dense as meat and poultry. As a result, it does not need to be marinaded for long in order to absorb flavor.

3. ITALIAN BAKED

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TURKEY

1. ROASTED

INGREDIENTS:• 200g bone-in, skin-on turkey breast half • 1 tablespoons extra-virgin olive oil• 1 ½ teaspoons coarse salt• 1 teaspoon freshly ground pepper

DIRECTIONS:Preheat oven to 400 degrees.

Stir together oil, salt, and pepper; brush over turkey.

Roast turkey on a rimmed baking sheet until an instant-read thermometer inserted into the center reaches 140 degrees and climbing, about 30 minutes.

Let rest for at least 15 minutes. Slice turkey as needed.



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2. GRILLED

INGREDIENTS:• 200g skinless turkey breast• 1 lemons• 1 tbs thyme• 1 table spoon olive oil• Salt and cracked black pepper

DIRECTIONS:Slice lemon in half, juice into a large bowl. Add a big pinch of salt and pepper, thyme, and olive oil.

Place turkey breast in marinade and let sit for a few hours, or ideally overnight.

Preheat grill, place breast on grill until grill marks are deep golden brown; flip and cook until internal temperature reaches 160°F.

If cooking on an outdoor grill, use indirect heat to finish breast.

NUTRITIONAL INFORMATION:• Calories: 426• Protein: 50.2 • Carbohydrate: 3.6 • Fat: 15


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INGREDIENTS:• 200g ground turkey• ½ tsp ground ginger• 1½ tsps salt• 1 tsp dried sage• ¼ tsp cayenne pepper• 1½ tsps ground black pepper

DIRECTIONS:In a large bowl, mix together the ground turkey, ginger, salt, sage, cayenne pepper, and black pepper until well blended.

Heat a skillet over medium-high heat, and coat with an olive oil nonstick cooking spray. Form the turkey sausage into patties, and fry until browned on both sides, and no longer pink in the center. This should take about 15 minutes.



For added sweetness chop up half an apple - warm in the microwave for 30 seconds and mix into your patties. Make sure to adjust your macros accordingly.

TURKEY SAUSAGE PATTIES

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EXTRA LEAN PORK TENDERLOIN

BAKEDINGREDIENTS:• 1.3 Lb Pork Tenderlonin serving size 200g:

makes 3 servings • 2 tsp Minced Garlic• 1 tsp Fresh Rosemary• 1 tbs Grassfeed butter

DIRECTIONS:Preheat oven at 400

Mix garlic, rosemary and butter together and rub on top of pork tenderloinin

Place pork tenderlonin in a lipped baking tray and bake for 45 minutes

Let rest 10 mintures before serving - pork should reach an internal temp of 145 F.

NUTRITIONAL INFORMATIONPER SERVING (3):• Calories: 278• Protein: 42.33 • Carbohydrate: 0 • Fat: 10.86

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PORK ROAST

GRILLED OR OVEN ROASTED

INGREDIENTS:• 1.75lb pork loin roast serving size 200g:

makes 4 servings • 3 garlic cloves sliced• 1 tsp garlic salt• 1 tsp celery seed• 1 tsp chili powder• ½ tsp cayenne pepper• ½ tsp ground fresh black pepper• ¼ cup oilve oil

DIRECTIONS:Heat grill to 375 or 400

With a paring knife, make a deep slit into the pork at 2 inch intervals, insert a sliver of raw garlic into each incision

Mix dry spices and olive oil and rub into pork on all sides

Place loin over indirect heat and cover turn every 7 minutes until all four sides have seared and are dry

place over more direct heat and allow spices to mix with juices and create a crust (internal temp 140)

Once interal temp has been reached, remove and let rest for 10 minutes, slice and serve

NUTRITIONAL INFORMATIONPER SERVING (4):• Calories: 358• Protein: 45.025 • Carbohydrate: .875 • Fat: 14.075

TIPS:If you want to cook in the oven instead of the grill, Preheat oven to 350 degrees F. Place pork loin into oven, turning and basting with pan liquids. Cook until the pork is no longer pink in the center, about 1 hour. An instant-read thermometer inserted into the center should read 145 degrees F.

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JUICY PORK CHOPS

BAKEDINGREDIENTS:• 1.75 lbs (1 inch thick) boneless pork chops,

serving size 200g: makes 4 servings• 6 oz soy sauce• 3 tablespoons minced garlic• 1 teaspoon ground black pepper

DIRECTIONS:In a large bag, mix together the soy sauce, minced garlic, and pepper.

Place the pork chops into said bag, and suck all the air out.Marinate for 12 hours in the refrigerator.

Turn the bag over about halfway through.

Preheat the oven’s broiler on low.

Place the pork chops onto a broiling pan.

Broil for 5 minutes per side, or to your desired doneness.

NUTRITIONAL INFORMATIONPER SERVING (4):• Calories: 304.5• Protein: 50.77 • Carbohydrate: 10.225 • Fat: 4.6

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BEEF TOP ROUND ROAST

BAKED

INGREDIENTS:• 2 lbs beef top round roast, 150g per serving,

makes 6 servings• 2 tablespoon olive oil• 6 garlic cloves, minced• salt & pepper to taste

DIRECTIONS:Rub meat with olive oil

Season with salt and pepper and garlic

Put ½” water in a baking pan

Cook uncovered at 350* for 45 minutes

Let rest for 20 minutes, cut and serve

NUTRITIONAL INFORMATIONPER SERVING (6):• Calories: 258.83• Protein: 37.68 • Carbohydrate: 1 • Fat: 12.76

TIPS:Letting the meat rest before cutting into it will help the meat retains its juices.

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SIRLOIN STEAK W/ GARLIC BUTTER

PAN FRIED

INGREDIENTS:• 1 lbs top sirloin steak (beef), 150g per serving,

3 servings• ¼ cup butter• 1 tsp garlic powder• 2 minced garlic cloves• pepper• salt

DIRECTIONS:Preheat a grill pan over high heat.

In the mean time, in a small saucepan, melt butter over medium-low heat, add the garlic powder and minced garlic and set aside.

Sprinkle both sides of each steak with salt and pepper.

Grill steaks in a grill pan 4 to 5 minutes per side, or to desired doneness.

When done, brush tops with garlic butter, and allow to rest for 2 to 3 minutes before serving.

NUTRITIONAL INFORMATIONPER SERVING (3):• Calories: 443.66• Protein: 30.96 • Carbohydrate: 1.33 • Fat: 23

TIPS:If you don’t have a grill pan, you can use a standard skillet

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DRY RUB BRISKET

SLOW COOKERINGREDIENTS:• 4 lbs beef brisket 150g per serving, 12

servings• 2 teaspoons salt• 2 teaspoons dry mustard• 2 teaspoons paprika• 1/8 teaspoon pepper• ½ teaspoon garlic powder

DIRECTIONS:Combine all seasonings together and rub the spice mix all over the brisket meat.

spray crock pot with non stick spray and put meat in crock pot, fat side up, and cook on low for 8 hours or until meat is tender.

When finished, remove fat from meat and disgard, cut meat against the grain.

NUTRITIONAL INFORMATIONPER SERVING (12):• Calories: 328.41• Protein: 44.69 • Carbohydrate: .275 • Fat: 15.16

TIPS:Because of the amount of time this particular meal takes to make, its always best to make extra for meal prep

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BAKED LAMB

INGREDIENTS:• 1 (3 pound) semi-boneless leg of lamb,

aitchbone removed, fat trimmed to ¼ inch thick, and lamb tied, 150g per serving, 9 servings

• 6 garlic cloves• 1 tablespoon fine sea salt• 4 tablespoons chopped fresh rosemary• ½ teaspoon black pepper• ¼ cup dry red wine

DIRECTIONS:Preheat oven to 350°F.

Pat lamb dry and make shallow cuts all over the lamb with tip of a sharp small knife.

Pound garlic into a paste mixing with the sea salt, and stir in rosemary and pepper.

Lightly spray a roasting pan with olive oil, then rub paste all over lamb. Let stand at room temperature 30 minutes.

Roast lamb until an instant-read thermometer inserted 2 inches into thickest part of meat (do not touch bone) reads 130°F this will take approximatly an hour and a half.

Transfer to a cutting board and let stand 15 to 25

minutes (internal temperature will rise to about 140°F for medium-rare).

In the same pan you used to cook the lamb add your red wine and deglaze, this is done by removing meat, and extra fat, but leaving the food stuck to the bottom; usually quite cooked. These are the caramelized droppings from the juices of the meat. After you remove the meat and the fat, add your wine and boil over moderately high heat, stirring and scraping up brown bits with a wooden spoon. This should take about 1 minute. Season the pan juices with salt and pepper and serve with lamb.

NUTRITIONAL INFORMATIONPER SERVING (9):• Calories: 284.22• Protein: 42.44 • Carbohydrate: 1 • Fat: 10.05

TIPS:To pound your garlic into a paste - You can use a mortar and pestle or mince and mash with a heavy knife

Pinot noir is one of the most food-friendly red wines

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RACK OF LAMB

ROASTEDINGREDIENTS:• 2 rack of lamb, 2lbs, 1 lb each rack : 7 or 8

ribs, 150g per serving, 6servings: frenched by butcher

• 4 garlic cloves (thinly sliced)• 1 tbs fresh rosemary (coarsely chopped)• 2 ½ tbsps extra-virgin olive oil• sea salt and freshly ground pepper to taste

DIRECTIONS:Place the lamb racks in a large bowl. Add the garlic, rosemary and 2 Tbs. olive oil and turn the racks to coat evenly with the ingredients. Transfer the racks with seasonings to a large resealable plastic bag and refrigerate for at least 6 hours or up to overnight.

Preheat oven to 425°F

Scrape off most of marinade from lamb and reserve.

Season lamb with salt and pepper and allow to come to room temperature before cooking, for about 30 minutes

Heat a large frying pan over high heat, add remaining ½ tsp. olive oil and heat 1-2 mintues.

Once the olive oil is warm, place lamb racks in pan and sear on all sides until well browned.

Remove lamb racks from frying pan, and place into a rimmed baking sheet and brush reserved marinade on top.

Roast lamb until an instant-read thermometer inserted 2 inches into thickest part of meat (do not touch bone) reads 130°F this will take approximatly 20 mins, as you already cooked the lamb in the frying pan.

Once lamb has been removed from the oven let rest for 10 minutes before serving.

NUTRITIONAL INFORMATIONPER SERVING (6):• Calories: 561• Protein: 23.7 • Carbohydrate: .73 • Fat: 51.73

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LAMB CHOPS

SKILLET

INGREDIENTS:• 1 lb lamb shoulder blade chop, 150g per

serving, 3 servings• 1 tbsp olive oil• ½ cup warm water• 1 tsp lemon juice• 1½ tsp dried minced onion• ½ tsp dried oregano• salt and crushed fresh pepper to taste

DIRECTIONS:In a large skillet, brown lamb chops in oil.

Add the remaining ingredients; bring to a boil.

Reduce heat; cover and simmer for 30-35 minutes or until meat reaches desired doneness

NUTRITIONAL INFORMATION:• Calories: 462.66• Protein: 36.73 • Carbohydrate: .23 • Fat: 34.03

TIPS:A meat thermometer should read:

medium-rare, 140°

medium, 160°

well-done, 170°

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EGGS

1. SCRAMBLEDINGREDIENTS:• 2 whole eggs, 2 additional whites• olive oil spray

DIRECTIONS:Spray a skillet with olive oil spray

Make sure the stove is set on low with gentle heat, crack egg right into the skillet and allow the eggs to start setting before scrambling.

Scramble until cooked to your liking


TIPS:To make them extra fluffy, try adding in a half cup of cottage cheese, before pouring the mixture into the pan to scramble

Scramble eggs slowly over low heat with a rubber spatula

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2. HARDBOILED

INGREDIENTS:• 2 whole eggs, 2 additional whites

DIRECTIONS:Place room temp eggs in a large saucepan. Cover them with cool water by 1 inch. Slowly bring water to a boil over medium heat; when the water has reached a boil, cover and remove from heat. Let sit 12 minutes.

Transfer eggs to a colander; place under cool running water to stop the cooking. Peel and enjoy.

(To keep on track with the meal plan, crack 4 eggs open, but only eating the yolk from two)


TIPS:Super-fresh eggs aren’t the best for hard-boiling because they’re more difficult to peel; wait about 7-10 after buying your eggs to hardboil

3. BAKED

INGREDIENTS:• 2 whole eggs, 2 additional whites• olive oil spray

DIRECTIONS:Preheat oven to 325 degrees F

Put one whole egg and one egg white into a large ramekin coated with nonstick spray, and sprinkle some salt and pepper.

Bake until the egg whites are completely set (about 12 minutes).


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4. FRIED

INGREDIENTS:• 2 whole eggs, 2 additional whites• olive oil spray

DIRECTIONS:Spray a skillet with olive oil spray

Heat the fat in a skillet until hot.

Crack the egg into the pan, and reduce the heat to low right away.

Let the egg cook for about six minutes on low

and the yolk should just begin to thicken.

The longer you cook it the more firm your yolk will be, so decide if you want sunny side up, over-easy, over-medium, or over-hard.


5. POACHED

INGREDIENTS:• 2 whole eggs, 2 additional whites

DIRECTIONS:POACH WHOLE EGGS:

Heat 2 to 3 inches of water in large saucepan or deep skillet to boiling. Turn heat down but keep liquid simmering gently.

Break eggs, 1 at a time, into a shallow cup or dish. Holding dish close to surface, slip egg into water

Cook eggs until whites are completely set and yolks begin to thicken but are not hard, 3 to 5 minutes.

With a slotted spoon, move to a plate.

POACH EGG WHITES:

Heat 2 to 3 inches of water in large saucepan or deep skillet to boiling. Turn heat down but keep liquid simmering gently.

Break and seperate eggs, 1 at a time, into a shallow cup or dish. Holding dish close to surface, slip egg whites into water; let cook 30 seconds before adding another egg white.

Poach until opaque, 2 to 3 minutes each.

With a slotted spoon, move to a plate.


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WHITE FISH

1. BROILED HADDOCK

INGREDIENTS:• 1.3 lbs haddock fillets - 200g per serving,

servings 3 • 1 tsp minced garlic• ½ tbsp butter• ½ tsp onion powder• ¼ tsp paprika• ¼ tsp cayenne pepper• ½ tsp ground black pepper• ½ tsp salt

DIRECTIONS:Preheat the oven’s broiler. (low)

Set oven rack about 6 inches from the heat source

Line a baking sheet with aluminum foil & spray with cooking spray.

Arrange haddock fillets on the prepared baking

sheet.

Rub each piece with 1/3 tsp minced garlic

Mix onion powder, paprika, salt, black pepper, and cayenne pepper in a small bowl; sprinkle seasoning over haddock.

Dot haddock with pieces of butter

Broil in the preheated oven until fish is easily flaked with a fork, 6 to 8 minutes.


TIPS: Serve with lemon wedges.

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INGREDIENTS:• 1.3 lbs (21oz) haddock fillets - 200g (7oz) per

serving, servings 3 • 1 tsp olive oil• 1 tsp minced garlic• 2 tsps lemon zest• 2 tbsp chopped flat leaf parsley• 1 pinch sea salt• ¼ tsp ground black pepper• ½ lemon divided

DIRECTIONS:Preheat oven to 400ºF.

In a large nonstick baking dish, add halibut skin side down and drizzle with oil.

Top with garlic, lemon zest and 2 tbsp juice and parsley, dividing evenly.

Season with salt and pepper.

Bake for 12 to 15 minutes, until halibut flakes easily when tested with a fork.


TIPS:Serve with lemon wedges.

2. BAKED HALIBUT

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INGREDIENTS:• 5 tilapia fillets (200g each), serving size 200g,

servings 5• 2 cloves garlic (crushed)• 1 tbs extra-virgin olive oil• 1 tsp oregano• 1 tsp parsley• pepper• salt• 1 lemon

DIRECTIONS:Preheat the oven’s broiler. (low)

Wash fish and pat dry.

Set oven rack about 6 inches from the heat source

Line a baking sheet with aluminum foil and spray with cooking spray.

Place fish on the tin foil and season with salt, pepper, oregano, and parsley.

Drizzle fish with olive oil and top with crushed garlic. Cook until fish is cooked through, about 7 minutes (be careful not to burn garlic).


TIPS:Serve with lemon wedges.

3. BROILED TILAPIA

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APPLE 1 MEDIUM


PEAR 1 MEDIUM


PEACH 1 MEDIUM


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ORANGE 1 MEDIUM


STRAWBERRIES 150 GNUTRITIONAL INFORMATION:• Calories: 48• Protein: 1 • Carbohydrate: 11.5 • Fat: .5

NUTRITIONAL INFORMATION:• Calories: 62• Protein: 2 • Carbohydrate: 14.7 • Fat: .7

BLACKBERRIES 150 G

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BLUEBERRIES 150 G

NUTRITIONAL INFORMATION:• Calories: 63• Protein: 1 • Carbohydrate: 12.5 • Fat: 1

RASPBERRIES 150 G

NUTRITIONAL INFORMATION:• Calories: 78• Protein: 1.8 • Carbohydrate: 17.9 • Fat: <.1

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WATERMELON 120 G


CANTALOUPE 120 G

NUTRITIONAL INFORMATION:• Calories: 41• Protein: 1 • Carbohydrate: 10.5 • Fat: .2

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HONEYDEW 120 G


GRAPEFRUIT ½ LARGE

NUTRITIONAL INFORMATION:• Calories: 26.5• Protein: .5 • Carbohydrate: 6.7 • Fat: .1

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ALMONDS 30 G


CASHEWS 30 GNUTRITIONAL INFORMATION:• Calories: 166• Protein: 5.5 • Carbohydrate: 9.1 • Fat: 13.2

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PEANUTS 30 G


PECANS 30 G


HAZELNUTS 30 G


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PINE NUTS 30 G

NUTRITIONAL INFORMATION:• Calories: 202• Protein: 4.1• Carbohydrate: 3.9 • Fat: 20.5

PISTACHIOS 30 GNUTRITIONAL INFORMATION:• Calories: 167• Protein: 6.2 • Carbohydrate: 8.4 • Fat: 13.3

WALNUTS 30 GNUTRITIONAL INFORMATION:• Calories: 196• Protein: 4.6 • Carbohydrate: 4.1 • Fat: 19.6

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SUNFLOWER SEEDS 25 G


CHIA SEEDS 25 GNUTRITIONAL INFORMATION:• Calories: 123• Protein: 3.9 • Carbohydrate: 11 • Fat: 7.7

FLAXSEEDS 25 GNUTRITIONAL INFORMATION:• Calories: 134• Protein: 4.6 • Carbohydrate: 7.2 • Fat: 10.5

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PUMPKIN SEEDS 25 G


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INGREDIENTS:• 250g cottage cheese• ¼ tsp pepper

DIRECTIONS:Measure out cottage cheese and top with pepper


2. PEPPER

INGREDIENTS:• ½ tsp cinnamon• 1 med apple• 250g cottage cheese

DIRECTIONS:Cut up apple and microwave for 1 minute

Sprinke 1/2 tsp of cinnamon over the apple and mix in cottage cheese.


3. APPLE CINNAMON

INGREDIENTS:• 250g cottage cheese• ½ cup blueberries

DIRECTIONS:Measure out cottage cheese and top with blueberries.


COTTAGE CHEESE1. BLUEBERRY

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0% FAT GREEK YOGURT

1. STRAWBERRY SMOOTHIE

INGREDIENTS:• 2.5 C frozen Strawberries• 3 tbs plain greek yogurt• ½ tbs fresh lemon juice• 1 scoop choc protein powder

DIRECTIONS:Blend Strawberries, yogurt, and lemon juice in a food processor until frozen yogurt consistancy. (about 3 mins)

Pour into a bowl and stir in protein powder.

Enjoy!


TIPS:You may have to scrape the sides down half way through to make sure everything is blended well

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INGREDIENTS:• 6oz Fage total 0% greek yogurt• ½ scoop vanilla protein• 1 tbsp crushed walnuts• ½ cup blueberries

DIRECTIONS:Mix yogurt, and protein powder together.

Top with Walnuts and blueberries.


2. BLUEBERRY PARFAIT

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INGREDIENTS:• 6oz Fage total 0% greek yogurt• ½ scoop strawberry protein• 75g strawberries

DIRECTIONS:Mix yogurt, and protein powder together.

Top with strawberries.


3. STRAWBERRY DREAM

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RICE CAKES

1. PB&J MY WAY

INGREDIENTS:• 1 TBS peanut butter + 1 Tsp• 1 rice cake• 50g (½ cup) blueberries

DIRECTIONS:Spread peanut butter onto rice cake

Top with fresh blueberries and enjoy!


TIPS:Feel free to adjust your macros by subing almond butter for peanut butter.

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INGREDIENTS:• 1 tsp cinnamon • 1 TBS peanut butter + 1 Tsp• 1 small pink lady apple (149g)• 1 rice cake

DIRECTIONS:Spread peanut butter onto rice cake

Top with chopped apples and cinnamon and enjoy!


TIPS:Feel free to adjust your macros by subing almond butter for peanut butter.

2. APPLE CINNAMON

INGREDIENTS:• 1 Tsp Chia Seeds• 1 Large Strawberry• 6 Blueberries• 3 Blackberries• 2 Tbps Plain Greek Yogurt

DIRECTIONS:Spread yogurt onto rice cake

Top with greek yogurt, chia seeds, chopped strawberry, blueberries, and blackberries


3. CHIA SEED

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PROTEIN SHAKE

1. OATMEAL SHAKEINGREDIENTS:• 1 C almond milk / ice• ½ tsp cinnamon• 1 scoop choclate protein powder• ¼ cup dry oatmeal

DIRECTIONS:First take the dry oatmeal and blend it in a food processor or blender until its blended into a soft flour like substance.

Blend in the rest of the dry ingredients.

Add almond milk and 5-8 ice cubes.

Blend and serve.


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2. STRAWBERRY BLISS

INGREDIENTS:• 1 scoop vanilla or strawberry protein• 1 C frozen strawberries • 1 C almond milk• 3 tbs plain greek yogurt• 3-5 ice cubes

DIRECTIONS:Blend all ingredients in a blender and enjoy.


TIPS:If you are using fresh strawberries up the amount of icecubes so its nice and frothy

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3. PEANUT BUTTER YUM

INGREDIENTS:• 1 scoop chocolate protein powder• ½ C almond milk and ½ C water• 1 tbs plus 1 tsp peanutbutter• 5-8 ice cubes

DIRECTIONS:Blend all ingredients in a blender and enjoy.


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