CARB CYCLING Recipe Ideas

1. TableofContents2. FishBoats(NoCarb)3. EnergyBalls(Carb)4. VeggieFrittata(NoCarb)5. OrganicProteinCookies(NoCarb)6. ChickenKabobs(NoCarb)7. SaladGalore(CarborNoCarbOptions)8. FishTacos(Carb)9. Chipotle(Carb)10. PadThai(NoCarb)11. ProteinPancakes(Carb)12.GrilledSalmonandVegetables(Carb)13. StuffedPepper(Carb)14. ZucchiniFritters(Carb)15. ProteinPancakes(NoCarb)16. ShrimpSushi(NoCarb)17. YamandPlantainFries(Carb)18. PaleoEggMuffins(NoCarb)19. FishSushi(NoCarb)20. SalsaTilapia(NoCarb)21. StuffedChicken(NoCarb)22. PaleoCabbagePasta(NoCarb)23. ParsleyBenefits24. PaleoStuffedPeppers(NoCarb)25. SimpleStrawberryPancakes(NoCarb)26. ProteinBrownies(Carb)

27. CauliflowerCrustPizza(Carb)28. CabbageWraps(Carb)29. allVegetableSoup(Carb)30.Mango-CoconutSorbet(NoCarb)31. BakedGarbanzoBeans(Carb)32. BellPepperSnack(NoCarb)33. SnackIdeas(CarborNoCarboptions)34. EggBenefits(CarborNoCarbOptions)35. SnackIdeasContinued(CarbornoCarb

options)36.WaterTips37. SaladJarMealPrep(NoCarb)38. BakedCod(NoCarb)39. DetoxWater40. BakedSalmon(NoCarb)41. Calamari-Shrimp-ScallopFriedRice(Carb)42. AvocadoSnack43. PoachedEggs(NoCarb)44.OnePanDinner(NoCarb)45. HodgepodgeMeal(NoCarb)46. ShrimpTacos(Carb)47. ProteinSludge/IceCream(NoCarb)48. HomemadeCranberryCoconutGranola

(Carb)49. ProteinPancakes(Carb)50. CoconutChiaSeedPudding(NoCarb)51. PeanutButterChocolateBrownieBites

(Carb)

TABLE OF CONTENTS

FishBoatsServing Size - 4This is one of our favorite ways to make tilapia! These boats are effortless and are a great way to change up how you make your fish. Serve it with quinoa/brown rice and a yogurt cucumber sauce, dinner is served! Bon appetiteTilapia / Shrimp / 1 Onion / Garlic / Asparagus / Kale / Black pepper / Salt / Chili Pepper / Lemon Coconut oil

• CUToutenoughaluminumtocoverthefish• PLACEtilapiaandshrimponthereandseasonitwiththeblackpepper,salt,andthechili

pepper(goeasyontheseasoningbecauseyou’reputtingitonbothsides)• SLICEupanonionandgarlicandaddsometoeachfish• CUTtheasparagusbottomsoffanduseabout4foreachperson(youcanusemore)• SPRINKLEkalebitsontopofeachfish• SLICEupthelemonandplaceitinthemiddle(youwon’tusetheentirelemonsowiththe

remaininglemon,squeezeabitontopofeachfish)• DRIZZLEalittlebitofcoconutoil• COVERthefishupandmakethemintolittleboats,makesureendsaresecured• PLACEthemintheovenandletitroastfor15minuntilthefishlookscooked• TURNOFFtheovenandopenuptheboatsandletthewater/oilithasmadeevaporateanddry

up,ifyoulikeitmoistandyoulikethewaterfeelfreetokeepit!Ifyoudon’tthenleaveitintherefor5minutesormore

EnergyBallsServing size - 10These energy balls are the ultimate grab-and-go snack, bite of sweet satisfaction, or breakfast on-the-run. They are small, flavorful, and come together quick. I recommend making a big batch by doubling, or tripling the recipe because you and your family/friends will LOVE them! These are far healthier than most energy bars that you purchase in a store, they are full of vitamins, minerals, and natural compounds that are perfect for providing a quick boost of energy. Because these energy balls are made of fiber-rich whole foods, such as dates, eating just one or two can be surprisingly filling. Why dates as the main ingredient? Dates are known to increase fiber intake, they won’t raise blood sugar, and they lower cholesterol levels. These are great to fuel for a workout, recover from a workout, or just enjoy a healthy treat. They are a balance of carbohydrates, protein, and fat that do not sit too heavy. Because our lighter workout days don’t require much pre or post workout fueling, we just grab them from the fridge and they’re ready to devour! It’s a no-fuss recipe that takes about 10 minutes to make. Try it out and enjoy!10 Dried Dates / Handful of Slivered almonds / Teaspoon of Flax seed / 1/2 cup of Oats / Unsweetened Coconut Shredded Flakes / Half of a bar of 90% Dark Chocolate / A splash of Coconut Milk (to help melt the chocolate)

• PUTdates,sliveredalmonds,oats,andflaxseedintoafoodprocessor• FORMathickpasteandmakingthemintobitesizepieces• REFRIGERATEfor15minutes• MELThalfabarof90%darkchocolatewithasplashofcoconutmilkinthemicrowaveorstove

top• TAKEouttheballsfromtherefrigeratoranddipthemintothedarkchocolate,next,rollthem

inunsweetenedcoconutshreddedflakes• REFRIGERATEforanother5-10minutes• Youcanalsotopthemoffwithgroundedalmondsorwalnuts,insteadofcoconutshreds• Makesureyouhaveenoughdrieddatesbecausethatisthe“glue”andwhatkeepseverything

compacted.

VeggieFrittataServing Size - 1Good morning! Today we were in the mood for a frittata. So, we decide to create a quick and easy one that takes no more than 10 minutes! Enjoy! Spinach / 1 Tomato / 2 Egg Whites, 1 Egg / Any spices you like

• PRE-HEATovento350• WHISKtheeggsandspicestogetheruntilfoamy• ADDinspinachandtomato• ADDoliveoiltothebakingpan• POURontothebakingpan• BAKEforabout10minutesuntilyouseeitriseorcooked• Ifit’sstillnotcookedontop,popitinthemicrowavefor1-2minutes!

OrganicProteinCookiesServing Size - 12These cookies are a quick on the go snack for those with a sweet tooth, or a post workout snack. These are guaranteed to satisfy you and your cravings. All of these ingredients go so well together, it’s amazing! We love cookies and sweets so much but of course most of them are processed and filled with high fructose corn syrup, which is a big no no. Munch on friends ;) 1/4 Cup of Flax Seeds / 1 Scoop of Whey (we used chocolate coconut) / 1/4 Cup of Almond Milk / 1/2 Cup of Coconut Shreds / 1/4 Cup of Brazilian Nuts / 1 Cup of Almonds / Coconut Oil

• BLENDorprocessthedryingredientsuntilitisinpowdery• PUTthemixedpowderintoabowlandaddthealmondmilk,mixalloftheingredientstogether• PUTacoupleofdropsofcoconutoilintothemuffinholes,andplaceaboutaspoonfulofthe

mixtureontothemuffinsheet• BAKEfor20-30minutesoruntilitsgoldenbrownfromthetop• Ifyouwantittobesweetaddsomedates(about5)

ChickenKabobsServing Size - 3There’s nothing better than some kabobs on a hot summer day, whether you’re grilling them outdoors or baking them indoors, they are great. Enjoy!Chicken Tenders / Cilantro / Garlic / Salt / Pepper / Chili / Rosemary / Red/Green Peppers / Tomatoes / Mushrooms / Red onions / Zucchini

• CUTchickentendersinmediumsizepieces• MARINATEchickentendersincilantro,garlic,salt,pepper,chili,androsemarymixture• SLICEupvegetablesinmediumsizepieces• ASSEMBLEskewersmakingsureeachhasthesameamountofchickenaswellasvegetables• GRILLuntilchickenisgoldenbutstilljuicyorBAKEuntilchickengoldenbutstilljuicy

SaladGaloreMany people complain that their salads don’t fill them up, they don’t like them, or they’re not rabbits to be eating such a thing. You aren’t using the right ingredients if they don’t fill you up or you don’t like them. Spice up your salad with different things, add 5-10 ingredients, make your own dressing, make it into a salad wrap, make it look like a rainbow by adding different colored foods, combine unusual textures, or add hot foods to it. Salads that consist mostly of vegetables and fruits provide lots of fiber, vitamins and minerals without a lot of calories or fat. To increase the nutritional benefit of your salads, add small amounts of heart-healthy fats, such as nuts, seeds, avocados and olive oil. Choose vegetables in a variety of colors, especially those that are darker in color, since these often contain more vitamins and minerals. If you load your salads with lots of meat, cheese, dressing or other high-calorie/high-fat items, they won’t be as healthy. These ingredients can actually make your salad unhealthy, so use them in small amounts. Consider using beans, rather than meat, to add protein, and use olive oil-based dressing instead of creamy dressings.

SALADKale / Arugula / Mesclun / Baby Spinach / Collard Greens / Tomatoes / Persian Cucumbers / Black Beans / Hard Boiled Eggs / Avocado / Goat Cheese / Feta Cheese / Shrimp / Grilled Chicken / Tuna / Beets / Edadame / Green Onions / Red Onions / Mushrooms / Whole Wheat Bread Crumbs / Grilled Asparagus / Garbanzo Beans / Cilantro / Sunflower Seeds / Almonds / Cashews / Brazillian Nut / Chia Seeds / Green Olives / Red Cabbage / Green/Orange/Yellow Peppers / Quinoa / Carrots / Whole Wheat Pasta / Steamed Brocolli / Strawberries / Oranges / Blueberries / Cottage Cheese

DRESSINGSOriginalEvoo / Lemon Juice / Salt / PepperCreamyGreek Yogurt / Evoo / Lemon Juice / Garlic / Salt /PepperTangyBalsamic Vinegar / Fresh Orange Juice and Pulp / Salt / Pepper

FishTacosServing Size - 2It’s Taco Tuesday - so you know what that means! This is a quick recipe for you fish taco lovers out there! Fish Tacos are known to be delicious and a favorite of many people but with the heaps of sour cream, sauces, and oils that come with it in restaurants, its not so favored by your body. Here’s a simple yet delicious and nutritious fish taco recipe that your friends and family will enjoy and devour! Careful not to eat your fingers now! Tilapia / Red Pepper / Green Pepper / Yellow Pepper / Cabbage / Baby Spinach / Red Onions / Tomato / Coconut Oil / Whole Wheat Tortillas / Lemon / Salt / Pepper

• SEASONthetilapiawithsalt,pepper,anddrizzlesomecoconutoilontop• BAKEtilapiaat350degreesfor15minutesoruntilbrown• DICEthepeppers,onions,andtomatoes• RIPorroughlychopthebabyspinach• STEAMortoastthewholewheattortillas• PLACEhalfofthetilapiaononeofthetortillas,topitoffwiththepeppers,onions,tomatoes,

andbabyspinach• Ifyouwantsomesortofsaucemashanavocadowithcilantro,salt,pepper,lemonjuice,and

placeitontopofthefish

ChipotleServing Size - 3Chipotle is a great healthy alternative to fast food, but many people order the wrong thing there. You shouldn’t be ordering a bowl lathered up with sour cream, cheese, and even add a soft drink and chips on the side, it won’t do your bodies or wallets any good. Make it yourself instead of course nothing compares to the wonderful taste of Chipotle but it does remind you of Chipotle. We hope you enjoy this recipe, give us your feed back!Brown Rice / Cilantro / 1 Green Pepper / 2 Red Onions / 2 Tomato / 1/2 Lettuce / 6 Chicken Breast / 1 Organic Canned Black Beans / 2 Avocados / Greek Yogurt / Salt / Pepper / Chili Powder / Olive Oil / 2 Limes

• BOILwaterandaddrice,cookanddrain,putbackintothepotandaddchoppedcilantro,halfofalime,anditsjuice

• SAUTEgreenpeppersandredonion,leavethemalittlehardandcrunchy• DICEtomatoes,andcutuplettuce• WASHanddrainblackbeans• GRILLchickenbreastwitholiveoil,salt,pepper,andchilipowder• MASHuptheavocadoswithcilantroandlimejuice

PadThaiServing Size - 3Asian noodles are great tasting and full of carbs - the bad kind - with this recipe you will be getting the same pad Thai flavor but with carrot noodles! You can use the carrot noodles for almost anything, so go ahead and replace it with spaghetti or rice and add your favorite toppings to make your own unique recipe. Enjoy!

• NOODLES• 4LargeCarrots/4ChickenBreasts/AlfalfaSprouts/1Lime/1TeaspoonSoysauce/1/2

Jalape�o/1/2Redpepper/1RedOnion/4GarlicCloves/Parsley/CoconutOil/1Egg• SAUCE• 1/2TeaspoonofHoney/1/4CupofWater/1TablespoonofChunkyPeanutButter/1/2

TeaspoonofLimeJuice/1TeaspoonofSesameOil• BOILwater,cleanandshred4carrotsusingashredder,oncethewaterisboiledplacethe

shreddedcarrotsintotheboilingwaterandcookfor5minutes,thendrain• POURsomecoconutoilintoapanandaddthethinlyslicedredonions,peppers,garlic,

jalapenopepper,parsley,alfalfasprouts,andchickenbreasts.Oncethisisdonecookingaddthesoysauce,limejuice,andalfalfasprouts

• COOKeacheggseparately• ADDpeanutbutter,honey,water,limejuice,andsesameoil,inanotherpanandletitheatup

andsimmer-servethisimmediatelysomakeitneartheend

ProteinpancakesServing Size - 2Pancakes – The healthy kind ;)

• PANCAKES• 1WholeEgg/3EggWhites/1TbspFlaxseed/1/2CupRolledOats/1ScoopofanyProtein

Powder/1/3Banana/CoconutOil/Cinnamon• BLEND1wholeegg,3eggwhites1tbspflaxseed,1/2crolledoats,1scoopofanyprotein

powder,and1/3banana• HEATupcoconutoilinapan• COOKthepancakesaccordingtothesizeyouwant• STRAWBERRYSAUCE• 4Strawberries/1/6CupofWater/SprinkleofStevia• COOKfinelychoppedstrawberries,1/6cofwater,andasprinkleofstevia• SERVEwithstrawberrysauce,freshstrawberries,leftoverbanana,andGreekyogurt

GrilledSalmonandVegetablesServing Size - 3Wild Salmon is one of our favorite types of fish, Salmon has high levels of omega-3 fatty acids and consumption of omega-3 fatty acid has been linked to a reduced risk of heart disease. Salmon is also a good source of lean, high-quality protein. Most of us do not think about where our fish meal comes from. Most of the time the fish you’re buying comes from fish farms, like animal farms, and they face similar issues of overcrowding, suffering before being slaughtered, unnecessary injury, disease, and premature death. Due to the feedlot conditions of fish farming, farm-raised fish are doused with antibiotics and exposed to more concentrated pesticides than wild salmon. Farmed salmon are also given a salmon-colored dye in their feed, without which, their flesh would be an unappetizing grey color. Purchase your fish from a local farmers market, fisher, or grocery store like Safeway which sells wild fish. Wild Salmon / Salt / Pepper / Lemon / Lemon Juice / Garlic / Green Onions / Red Onions / Red/Green Peppers / Zucchini / Asparagus / Quinoa

• CUTwildsalmonintoindividualpieces• MARINATEinsalt,pepper,lemonjuice,andgarlic• SLICEupvegetablesandgrilluntilgoldenbrown• BOILwaterandaddthequinoa,drainonceitstransparent• GRILLwildsalmon• SERVEwithabedofquinoa,vegetablesontheside,salmonontop,andgarnishwithlemon

slicesandgreenonions

StuffedPepperServing Size - 1This recpe is super minimal and a delicious one to enjoy with your friends and family! The roasted peppers are complimentary to the rice and tuna! Making it a mouth watering lunch even when you’re in a hurry, just hold the pepper in your hand, as you make your way down to the end scoop the rice out with a spoon. Enjoy! Green Pepper / Tuna / Brown Rice / Baby Spinach / Cabbage / Tomato / Garlic / Red Onion

• PRE-HEATovento350degrees• BOILbrownrice• DICEthevegetablesfinelyandaddthemallinonebowlwiththetuna,oncethericeisdone

cookingaddthatinaswell• MIXeverythingtogetherandputitinsidethecleanedpepper• BAKEthepepperuntilitsgoldenbrownandsoft

ZucchiniFrittersServing Size - 21 Zucchini / Bunch of Cilantro / 1 Egg / Garlic / Pepper / Chili / Salt / Lemon Zest / 4 Tbsp of Whole Wheat Flour / Evoo

• SHREDzucchiniandsqueezethejuice/waterfromtheminadishtowel• PLACEzucchiniinabowlwithbunchofcilantro,1egg,garlic,pepper,salt,chili,lemonzest,

andmix• ADD4tbspofwholewheatflourandmixagain• HEATasplashofevooinpanandadd2tbspofmixture• COOKfor2-3minutesoneachside• SERVEwithsalad,asa“burger”,orjustthewayitis

ProteinPancakesServing Size - 2PANCAKES1 Whole Egg / 3 Egg Whites / 1 Tbsp Flaxseed / 1/2 Cup Almond Flour / 1 Scoop of any Protein Powder / 1/3 Banana / Coconut Oil / Cinnamon

• BLEND1wholeegg,3eggwhites1tbspflaxseed,1/2cupalmondflour,1scoopofanyproteinpowder,and1/3banana

• HEATupcoconutoilinapan• COOKthepancakesaccordingtothesizeyouwant• TOPPINGS• GreekYogurt/SlicedAlmonds/CocoaNibs/Honey/Cinnamon/Kiwi/Mango/Banana• TOPwithgreekyogurt,slicedalmonds,cocoanibs,honey,andcinnamon• SLICEkiwi,mango,andbananaandserveontheside

ShrimpSushiServing Size - 21 Cabbage Head / 1/2 Red Onion / 1 Small Carrot / 1 Small Tomato / 1/2 Green Pepper / 1/3 Cucumber / 1 Avocado / 2 Cups Shrimp / Sesame Seeds

• CUTwidestripsoffofthesidesofthecabbage,setaside• SLICEtheredonion,carrot,tomato,greenpepper,cucumber,andavocadothinly• GRILLshrimpwithcoconutoil,redchiliflakes,andlemonpepper• ASSEMBLEthewrapsbyaddingallofthevegetables,shrimp,andavocadointhecenterof

thecabbagestripandrollthetwoendstothecenter,closewithatoothpick• SPRINKLEsesameseedsontop• SERVEwithsoysauce,sriracha,oreatplain

YamsandPlantainFriesServing Size - 2 1 Plantain / 1 Yam / Chili Flakes / Lemon Pepper / Extra Virgin Olive Oil / Greek Yogurt / Small Bunch of Cilantro

• SLICEtheyamsandplantainsmediumsize,seasontheyamswithchiliflakesandlemonpepper,keeptheplantainsplain

• BAKEtheyamsandplantainsfor15-20minutesoruntilmediumbrownandsoft• CHOPcilantrothinlyandaddittotheGreekyogurt,mixwell• SERVEtheyamsandplantainswiththecilantro-yogurtdippingsauce

PaleoEggMuffinsServing Size - 12FILLING1/2 Zucchini / 1 Small Carrot / 1 Red Onion / 2 Bunches of Kale / 1 Tomato / 1/2 Green Pepper / 1 Green Onion / Cilantro / Salt / Pepper / Chili Flakes / Shredded Grilled Chicken

• CHOPalloftheveggiesintinypieces,addtoapan,andsautefor10minutes,afterthat’sdoneaddtheshreddedchicken

• EGGS• 6WholeEggs• WHISK6wholeeggsuntilfrothyandsilky,makesuretherearenolumps• ADDtheveggie/chickenmixtotheeggsoncetheveggieshavecooleddown,mixeverything

togetherandaddabout1tablespoonintoeachhole.Rememberthatthemuffinswillrisesoyoudon’twanttooverfillthem.

FishSushiServing Size - 2 Nori paper / 1/6 Cauliflower / 1 Small Carrot / 1/4 Green Pepper / 1/3 Red Onion / 1 Green Onion / Bunch of Cilantro / 1 Tilapia / Seasoning

• SLICEalloftheveggiesintothinstrips• CUToffchunksofcauliflowerandchopitinafoodprocessit,oncethisisdonecookitona

skilletuntilitssoftandgoldencolored• CHOPcilantroandgreenonions• BAKEthetilapiawithseasoningsfor15minutes• ASSEMBLEthenoripaperbyfirstaddingathicklayerofcaliflowerricethenalittlebitofeach

vegetableinthecenter,rollitinwardswithyourhandsoruseaspecialmatforsushi• SLICEthesushiintodesiredsize• SERVEwithsoysauce,sriracha,mustard,orevencashewbutter!Garnishwithsesameseeds

SalsaTilapiaServing Size - 11 Tilapia / 1/2 Red Onion / 1 Green Onion / 1 Tomato / 1/3 Green Pepper / 2 Cloves Garlic / Bunch of Cilantro / 1/2 Cup Water / Seasonings

• CHOPallofthevegetables• ADDthetilapia,seasonings,andwater• ADDalidontopofthepanandletitsimmerfor5minutes• REMOVEthelidandletsimmerforanother5minutes

StuffedChickenServing Size - 24 Chicken Breasts / 1 Pack of Frozen Spinach / Seasonings / Oil / Cilantro / Garlic

• CLEANchickenbreastandplacethemonahardsurfaceorcuttingboard,placeplasticonthebottomandtopofthechickenbreast,takeameatmalletandpoundituntilitsthin

• SAUTEthethawedoutspinachwithoil,seasonings,cilantro,andgarliconcethisiscooked,placeitinabowl

• ASSEMBLEthechickenbyplacingitonaflatsurfaceandaddingthespinachmixtureonthecenterofthechickenbreast,foldoneendofthechickenandthenfoldintheotherend.Closebyputtingtwotoothpicksinthecenter

• PLACEthestuffedchickenonthepanandseasonwithrosemary,basil,oregano,etc.Add1/4cupofwaterandcoverwithalid.Letitcookfor10minutes,removethelidandletitcookforanother5minutes,thenserve

PaleoCabbagePastaServing Size - 21 Cabbage Head / 2 Tomatoes / 1 Jalape�o / 3 Cloves Garlic / 1 Red Onion / Ground Turkey / Cilantro / Basil / Oil

• CHOPthecabbageintomediumslices,placeinapotandcoverwithwater.Cookfor5minutesoruntilthecabbageisaldente(firm).Drainandshockwithiceandcoldwatersoyoustopitfromcookingmore.

• SAUTEEdicedredonions,garlic,jalapenos,andonetomatoinapanwithsomeoilfor5minutes.Oncethatisdoneaddthegroundturkeyandseasoningsinthesamepan.Cookuntilthemeatiswelldone

• PROCESSatomatoinafoodprocessoruntilitisinasmoothconsistency,almostliketomatosauce.Addthisintothevegetables/meatpan.Cookforanother5minutes

• ADDthefreshchoppedbasilandcilantrotothepanandservewithcabbageatthebottomandthemeatsauceontop

PARSLEYAlthough parsley is probably the most widely used herb in cooking, many people still underestimate its true nutritional and culinary worth, by only adding a sprig to cooked meals as a garnish. There is no end to what parsley can do to help your body internally and externally.

Parsley is an excellent breath freshener, eliminating strong mouth odors such as garlic or onion.It cleanses and strengthens the kidney and can even help break up kidney stones. It helps with bladder or urinary tract infections.

Parsley aids digestion and promotes a faster elimination of waste materials from the body.It acts as an anti-inflammatory, reducing joint pain and stiffness.It boosts the immune system and protects against colds and infections.It can help to protect the body against heart disease and cardiovascular disease.Parsley can help with water retention, bloating, indigestion and flatulence.Parsley aids the digestion of proteins and fats.

It is helpful in pregnancy and fertility. The calcium and fluorine that is present in parsley can strengthen bones and teeth.Use your parsley, and not just for garnish but actually in your meals or drinks. Store it in a mason jar with water - change the water daily.

PaleoStuffedPeppersServing Size 21/2 Package of Ground Turkey / 1/2 Head of Cabbage / Cilantro / Garlic / Seasonings

• COOKgroundturkeywithcilantro,garlic,andseasoningsinaskilletuntil2/3ofthewaycooked

• BLEND1/2headofcabbageinablenderorfoodprocessoruntilitisgrainy/riceconsistency• COOKtheblendedcabbageinaskilletuntilitisaldente• MIXtheturkeyandcabbagemixturetogetherandstuffthepeppers• BAKEthepeppersintheovenfor15minutesoruntilthepeppersaresoftandroasted

SimpleStrawberryPancakesServing Size - 11/4 Cup Coconut Shreds / 1 Banana / 6 Strawberries / 1 Egg / 1 Egg white / 1 Tablespoon (+) Flax seed / 4 Tablespoons Coconut Milk / Stevia

• BLENDcoconutshreds,banana,egg,eggwhite,andflaxseedinablenderuntilsmoothconsistency

• BAKEonaskilletwithcoconutoilmakingpancakeshapes• MASHstrawberriesinabowlandaddthemtoaskilletwithcoconutmilkandsteviauntilitis

inasyrupconsistency• SERVEpancakeswiththestrawberrysauceandsomecoconutshreds

ProteinBrowniesServing Size - 91 1/3 Cup Almond Flour (or any) / 2 Eggs / 2 Egg Whites / 2 Tablespoons Unsweetend Cocoa Powder / 1 Cup Stevia (or any) / 4 Tablespoons Water / 2 Tablespoons Almond Milk / 1/2 Teaspoon Baking Powder / 1/4 Teaspoon Salt / 3 Scoops Protein Power (any) / 1/2 Cup Coconut Cream Concentrate

• BEATalloftheingredientswithanelectricbeateruntilitissmoothandhasnolumps• POURintoapyrexglassdishandaddshreddedcoconutflakes(optional)onthetop• BAKEfor25-30minutesdependingonyourtypeofoven

CauliflowerCrustPizzaServing Size - 21/2 Cauliflower Head / 1 Tbsp Almond Flour / 1 Egg / Basil Seasoning / 1/5 Cup Water / Tomato Sauce / Salt / Pepper / Toppings of your choice / Cheese (optional)

• PROCESShalfofacauliflowerheadinafoodprocessormakingsureyouchopthepiecesveryfinely,notblend/puree.Oncethisisdoneputitallinabowl,add1/5cupofwaterandpopitinthemicrowavefor4minutes,takeitoutandstir,putitbackinforanother4minutes(total8minutes)

• COOLdownthecauliflowerthenadd1tablespoonofalmondflouroneegg,finelychoppedgarlic,driedbasil,pepper,andsomesalt,mixallofthistogetherandlayonapizzapanandflattenitintoacircleshape,makingsureeverythingisevenandnottoothin

• BAKEthepizzacrustuntilthesidesarecrispy,soabout10-15minutes• ASSEMBLEthepizzabyaddingtomatosauceandyourdesiredveggiesandcheese• BAKEforanother10-15minutes,trytoputalittlelesssauceinthecenterofthepizza

becausethatareatendstogetsoggyandmakeyourcrust“wet”andcrumbly.

CabbageWrapsServing Size - 2You can literally put ANYTHING in them! Get creative Cabbage / Baked Vegetables / Grilled Chicken / Feta Cheese / Tomatoes / Avocado / Parsley

• STUFFthecabbagewithalloftheingredients,topwithsriracha,anddevour!

FallVegetableSoupServing Size - 21 Yam / 1/3 Butternut Squash / 1 Jalape�o / 5 Garlic Cloves / 1 Tomato / 1/8 Pumpkin

• CUTtheveggies,Iusedyams,butternutsquash,tomatoes,garlic,jalapeno,andpumpkin.Switchitupandaddwhateveryouwant!

• PLACEtheveggiesonatrayandadddriedseasoningslikerosemary,basil,etc.roastuntilgoldenbrownandsoft

• REMOVEthevegetablesfromtheovenandaddtoapotwithabout4cupsofwater(ormore)• PUREEeverythingwithahandpureemachineorblendorfoodprocess(anythingworks!),you

mightneedtoaddmorewater.Letsimmerandcookforabout5minutes• ADDdesiredgarnishinglikegreenonionsorfreshparsley!

Mango-coconutsorbetSatisfy that sweet tooth with this delicious treat

• BLENDAhandfulofrozenmangos,tbspflaxseed,tbspchiaseeds,and1/3cupunsweetenedcoconutmilk

• KEEPitalittlechunky• SERVErightawayandaddmorechiaseedstothetop.

Bakedorganicgarbanzobeans

• TAKEonecanoforganicGB’sanddrainthem• PLACEonbakingsheetandaddchiliflakes/powder,pepper,salt,andatspofoil• BAKEuntilcrispy–about10minutes

RawPepperandTunaSnackKeep your snacks and meals CLEAN and SIMPLE. The best dishes are those that have minimal ingredients

• SLICEpepperinhalfanddeseed• STUFFwithwildcannedtuna• TOPwithslicedavocadoandlemon

CleanSnackIdeasSome basic items here are raw cashews/nuts, kiwi with skin because of the good fiber it has, organic baby carrots, banana, blueberries, frozen mixed berries, frozen mango chunks, radishes, cucumbers, baby gala apple, strawberries.

Keep it clean, simple, and fresh.

Always prep a couple of snacks the night before so you can have it on hand the next day and won’t be tempted to go out and buy junk. Make this your fast food!

EGGS,EGGIES,EGGERSWhether you scramble them, fry them or bake them in a quiche, eggs are an all-natural food with a laundry list of health benefits. Eggs remain a healthy choice even for those concerned about their cholesterol levels. Egg yolks are one of the most nutritionally dense natural food sources. Containing 100% of fat soluble vitamins. All of the wonderful vitamins found in them are only found in the YOLK! It is the healthiest part of the egg, while the whites only contain some nutrients and protein. Stop buying those egg whites that come from a carton and buy the best eggs you can eat which are high quality omega 3 rich eggs, and eat the entire egg!

MoreHealthSnacksCarrots, green plums, half an avo, and spirulina raw rev bar.If you’re going to snack, make it healthy! Stay away from those artificial fiber one bars that are 90 cals and claim to be healthy, just because they are low cal doesn’t mean they’re healthy!! Read the labels my friends! Also those 100 cal snack packs, BAD BAD BAD. They are processed and full of JUNK. Instead choose a fruit or veggie or organic and raw bar that has minimal ad very very clean ingredients. READ EVERY LABEL, or just buy fruit/veggies which has no labels!

DetoxWaterTip - split them by the hour so 1 every 2-3 hours. If you finish before night time then have more! Make sure you have enough water every single day!

• CHOPcilantro,ginger,andlemonsandaddthemtosomefilteredwater

SaladInAJar!This is a great and simple idea for meal prep!

• PUTallofyourwetingredientsatthebottom,topwithdryingredients,whenyouarereadytoeatitdumpitonaplateanditsasaladwiththedryatthebottomandwetontop.ADDtuna,avocado,andyourownsaladdressing(lemonjuice,evoo,salt,pepper,mincedgarlic,andcilantro).InthejarsIputtomatoes,radish,dicedgarlic,hardboiledegg,greenonions,andspinach.Perfectfortheweek!

BakedCodMake this the night before and let it marinate in the fridge throughout the day so that 1-it’s ready to pop into the oven and bake (30-40 min) right when you get home from work 2-it’s well marinated and flavorful and 3-it makes dinner 100x easier.

• DEFROSTwildcod• MIXlemonjuice,seasalt,mincedgarlic,parsleyblackpepper,cayenne,cumin,andsriracha

forthemarinate• ADDcodtothemarinate• CHOPpeppersandaddthemaswell• SITinfridgeovernightandbakewhenreadyat350for20-30minutes• SERVEwithwildriceandsidesalad

MorningDetoxWake up to this every morning. Benefits Lemons: balances ph levelsApple cider: detoxifier cleanses blood and organsChia seeds: energy booster

• TAKE24ozofwaterandaddatbspofchiaseeds,tbspofapplecidervinegar,andhalfasqueezedlemon.Enjoy!

BakedSalmon

• DEFROSTwildsalmon• TOPwithcilantro,jalapeno,onions,lemonslices,blackpepper,seasalt• SITinfridgeforanhour• BAKEfor20-30minutesat250• SERVEwithwildriceandsidesalad

Calamari-shrimp-scallop“fried”rice.

• BOILquinoaandburghul• BOILshreddedcarrots,brocooli,andkale• SAUTEEscallops,shrimp,andcalamari• ADDINmincedgarlic,greenonions,gratedfreshginger,gratedlemonpeel• PLATEallandsqueezesomefreshlemon• GARNISHwithcilantroandparsley

AvocadoSnack

• HALFanavocado• SEASONwithseasalt,blackpepper,oliveoil,mincedcilantro,andfreshsqueezedlemon

PoachedEggs

• POACHeggs• SAUTEEasparagusinoliveoil• PLACEeggsontopofasparagus• SEASONwithseasalt,blackpepper• GARNISHwithchoppedgreenonions

OnePanDinner

• TOSSfennelseeds,cilantro,onions,garlic,halfalimeorlemon,seasalt,blackpepper,chili,andwildcodfilletinanonstickpan

• COOKonlowheatwiththelidonfor5minutes• REMOVElidandcookfor10moreminutes• SERVE

HodgePodgeMeal

• TAKEanyleftoverveggies,protein,orcarbsandsaut�theminanonstickpanfor5minutes• SECRETtoflavorfulmixtureistomakesureyouaddfreshchoppedonions,garlic,and

parsley/cilantro• TAKErawbellpepperandcutoffthetopandcleanouttheseeds• FILLpepperwiththemixture• TIP–youcanbakethepepperintheovenforabout10minutesifyoupreferittobecooked

ShrimpTacos

• BOILquinoaorrice• SAUTEEonionsandpeppers• SAUTEEshrimpwithblackpepper,seasalt,andfreshmincedgarlic• CHOPavocado,mangos,andcilantro• ADDlemonjuicetotheavocadosalsa• HEATuptortillaa• ASSEMBLE• DEVOUR!

ProteinIceCreamBLEND a handful of mixed berries, one frozen banana, scoop of ISO-100 protein, 1 tbsp chia seeds, 5-10 raw almonds, and � cup water (or almond milk)

HomemadeCranberryCoconutGranola

• MIX2-3tbspofcoconutoiland1-2tbspmaplesyruporhoneyoragavetogetherandmakesureitisallmelted.Coconutoiltendstohardendependingonthetemperatureit’ssittingin.

• ADDabout1-1.5cupsofoats(Iusedquickcookoldfashioned),addhandfulofcranberriesoranydriedfruit,1/2cupunsweetenedcoconutshreds,andsomecrusheduprawalmondstothecoconutoil/maplesyrupmixture

• PLACEontrayandbakeat150forabout20-30min.Every5-10minyouwanttocheckitandmixitaround.Youwanttoendupwithagoldencolormix.Greatwithyogurt,almondmilk,oralone!

ProteinPancakes

• BLEND2/3cupoatmeal,1/2cupcottagecheese,1/3cupalmondmilk,1eggwhite,dashofcinnamon,scoopofvanillaproteinpowder,bakingsoda.

• COOKlikenormalpancakes.• TOPwithberries

CoconutChiaSeedPudding

• TAKE2cupsofcoconutmilk• ADDchia1cupchiaseeds,1/3cupcoconutshreds,2tbsprawhoneytothecoconutmilk• SITinfridgeforabout2hours• SERVE

PeanutbutterChocolateBrownieBites

• BLENDALLINGREDIENTS• 1canofdrainedandrinsedchickpeas• 1/4cupcocoapowder• 2scoopschocolate(orany)proteinpowder• 1tspbakingpowder• 1/4cuphoney• 1/3cuppeanutbutter• 1/4cupmilkofchoice• 1eggwhite• 1/2cupapplesauce• PLACEinmuffintrayandbakeat350for10-15min• TOPwithchocolatechips