RECIPES

Macronutrient Legend:
Protein
Fat
Carbohydrates

Vegetable
 SEARED SCALLOPS
WITH SPROUTS
Ingredients
ingredients
•6 oz scallops
170g scallops
• 2 tbsp olive oil
(divided) (divided)
• 2 tbsp rice wine
vinegar
vinegar
• 1 cup
cup of
of diced
diced brussel sprouts
brussel
sprouts
• sprouts
½ cup sauerkraut
• ½ cup sauerkraut
(optional)(optional)
(optional)
Directions
directions
directions
Heat oil in a skillet over medium high heat until shimmering. Add shallots and
brussel sprouts,
sprouts, season
season withwith salt
salt and
and pepper,
pepper,and
andcook
cook––continuously
continuouslystirring
stirringfor
for
about 5-6 minutes.Stir
56 minutes. Stirininvinegar
vinegar, scrapingup
, scraping upany
anybrown
brownbits,
bits,thentransfer
then transfertotoa a
plate
plate and
and set
setaside.
aside.

STI
TIR
R FRY CA
CABBBA
BAGGE
and
and PORK
PORK
Ingredients
ingredients
•6 oz pork
170g pork(cooked
(cookedand
andshredded)
shredded)
• 2 tbsp Kerry gold butter
• ½ cup chopped celery
• 2 cups shredded cabbage
•1∕3cup
• 1/3 cupchopped
chopped onion
onion
• Bragg’sSoy
•Bragg’s SoySauce
SauceAlternative
Alternative&&salt
salt
to
totaste
taste(suggestion:
(suggestion:44tbsp
tbspBragg’s)
Bragg’s)

Directions
directions
In skillet, heat butter until bubbly andandhot.
Add
hot. celery to mix
Add celery toand
mix cook for 1for
and cook minute.
1 min-
Add cabbage
ute. Add and onion
cabbage and continue
and onion and continue
frying until vegetables are tender-c risp
tendercrisp
(2- 33minutes).
minutes) Add pork and then contin-
Add
ue mixing and
pork then
while youcontinue
add themixing
Bragg’swhile
and
you
salt! add
Stirthe Bragg’s
well and salt!
and cook Stir well
1 minute and
longer
cook 1 minute longer then
then remove from heat and serve. remove from
heat and serve.
 LEAN STUFFED
PEPPER
PEPPER
Ingredients
ingredients
• 6 oz cooked
•170g cooked ground
ground turkey
turkey
•
•22tbsp
tbspcoconut
coconutoiloil
•
•11green
greenpepper
pepper
• ¼ cup
•1/4 cuponion chopped
onion,chopped
•
•½½tbsp.
tbsp.minced
mincedgarlic
garlic
• 1/3cup
•1/3 cupdiced
diced tomato
tomato
•
•11tsp.
tsp.parsley
parsley
•
•½½tsp.
tsp.oregano
oregano
•
•½½tsp.
tsp.basil
basil
•
•½½tsp.
tsp.rosemary
rosemary
•
•11tsp.
tsp.seasoned
seasonedsalt
salt

Directions
directions
Preheat oven to 350 degrees.
degrees F.Heat
Heatskillet andadd
skillet and addtbsp.
tbsp.coconut
coconutoiloil until
until
sizzling. Add all veggies and spices to skillet and cook for 5–10 minutes, until
510 minutes,
vegetables are tender.
until vegetables Add in turkey
are tender. Add inwhen
turkeyveggies
whenare done. are
veggies Set Pepper
done. Set(seeded)
Pepperon
(seeded)
tray onintray
and cut half,and cut in
fill each half,
half fill
with each
meat half with
mixture Bakemeat mixture
at 350 degreesBake at 350
for about 25-30
degrees for about 25-30 minutes.
minutes.

LEMON BUTTER
ASPARAGUS
Ingredients
ingredients
• ~15 stalks
stalks of
ofasparagus
asparagus
•6 oz gany
170 anywhite
whitefish
fish
(Suggestion: yellowtail)
(suggestion: yellowtail)
• 1 tbsp
tbsp lemon
lemonjuice
juice
• 1 tbsp
tbsp coconut
coconutoil oil
• 1 tbsp
tbspkerrygold
kerrygoldbutter
butter

Directions
directions
Sauté the asparagus
asparagus in in 11tbsp
tbsp coconut oil
on skillet. When the asparagus slices
are tender drizzle lemon juice on top.
Move asparagus to side of skillet and
add 1 tbsp butter to pan (turn to medi-
um high). .Add
Addfish
fishtotobutter
butterand
andcookcook
about23
about 23minutes
minutes perper side
side until
until crispcrisp
and
butter has ‘fried’
and butter the fish
has ‘fried’ the Add salt salt
fish Add to
taste, remove
to taste, removeand plate!
and plate!
HEALTHY HOLIDAY
COMFORT
Ingredients
ingredients
••6170g
oz baked
bakedturkey
turkeytenders
tender
•breast
2 cups chopped cauliflower
•
•½ 2 cup
cupswater
chopped cauliflower
••½1/2 cupminced
tbsp water garlic
• ½ tbsp. minced garlic
••½½ tsp
tsp Italian seasoning
Italian seasoning
••¼¼ tsp
tsp salt
salt
••pinch
pinch ofof black pepper
black pepper
• 1 green onion stalk,optional
• 1 green onion stalk, optional
• 2 tbsp kerrygold butter
• 2 tbsp kerrygold butter
directions
Directions
In a
In a small
small pot,
pot, bring
bring about
about 11 cup
cup of
of water
water to
to a
a simmer
simmer in in aa pot,
pot, then
then add
add the
the cau-
liflower. Cover and turn the heat to medium. Cook the cauliflower
cauliflower. Cover and turn the heat to medium. Cook the cauliflower for 12-for 12-15 min
15-
utes
minutesor until veryvery
or until tender. Drain
tender. andand
Drain discard all of
discard allthe water
of the and and
water addadd
the the
butter,
spices, salt and pepper, mash with a masher until it looks like “mashed
butter, spices, salt and pepper, mash with a masher until it looks like “mashed potatoes.”
Top with chives.
potatoes.” Pairchives.
Top with with baked turkey
Pair with baked turkey.

LEMON AND ALMOND

ROASTED SALAD
ingredients
Ingredients
• 6 oz skinless chicken breasts
• 1/3 cup plain greek yogurt
• 1 tbsp olive oil
• 12 pieces of sliced almond
• 1 tbsp lemon juice
• 1 green onion diced
• 1 tbsp cup chopped fresh parsley
• 1 tbsp lemon pepper seasoning
• ½ tsp coarse sea salt
directions
Directions
Preheat
Preheat thethe oven
oven toto 400
400 degrees
degrees F. F. Cover
Cover thethe chick-
en with all the seasoning and put in the
chicken with all the seasoning and put in the oven oven for
20- 25 minutes until cooked through
for 20-25 minutes until cooked through. Heat a Heat a large
skillet over mediumhigh
large skillet over mediumheat highand
heataddandthe
addolive
the
oil and add the almonds to a nonstick skillet.
olive oil and add the almonds to a nonstick skillet. Heat
over
Heat over medium low heat, stirring constantly,the
mediumlow heat, stirring constantly, until until
almonds
the almonds toast and and
toast get golden brown
get golden and and
brown fragrant.
After about
fragrant. 45 about
After minutes remove the
45 minutes almonds
remove the and let
them
almonds and let them cool. Place the chicken, juice,
cool. Place the chicken, almonds, lemon
green
almonds,onions
lemon andjuice,
parsley
greenin aonions
bowl. Stir
and to combine.
parsley in a
Fold in the yogurt, stirring until the entire
bowl. Stir to combine. Fold in the yogurt, stirring bowl of
chicken
until theisentire
moistened.
bowl ofSeason
chickenwith more salt and
is moistened.
pepper if desired.
Season with more salt and pepper if desired.
 LOW CARB BROCCOLI
& TUNA SALAD
AND TUNA SALAD
Ingredients
ingredients
• 6 cups
cupsbroccoli
broccoli
• small onion,chopped
small onion, chopped
• 1 cup
cup plain
plain greek
greekyogurt
yogurt
• ½ cup
cupalmonds,
almonds,chopped
chopped
• 2 tablespoons
tbsp red vinegar
red vinegar
• 1.5
1½ can
cantuna
tuna
• salt and
and pepper
peppertototaste
taste
• 1 tsp lemon
lemonpepper
pepper
• 1 green
green onion
onion

Directions
directions
In a large bowl, combine broccoli, tuna, onion, and
almonds. InIn aa separate bowl,
bowl, mix
mixyogurt,
yogurt,vinegar,
vine-
and seasonings, in a small bowl. Pour dressing
gar, and seasonings, in a small bowl. Pour dress- over
broccoli
ing over mixture and stir and
broccoli mixture untilstir
evenly distributed
until evenly dis-
Cover and refrigerate for about an hour until
tributed Cover and refrigerate for about an hour ready
to serve.
until ready to serve.

SHRIMP AND
CHICKEN AND AVOCADO
STUFFED SALAD
Ingredients
ingredients
• 3 large ripe avocados
• 3535 oz
ounces
cookedsmall cooked shrimp
shrimp
(no tails and thawed)
(no tails and tShawed)
• 2 tbsp
tbsp greek
greekyogurt
yogurt
•• 22 tbsp
tbspfresh
freshlime
limejuice
juice
• 1 tbsp sriracha or other hot sauce
• 1 tbsp sriracha or other hot sauce
• Salt and pepper to taste
• Salt and pepper to taste
directions
Directions
Cut avocados in half lengthwise & remove
Cut avocados
pit. Cut in half
flesh into lengthwise
chunks and use & aremove
spoon
pit. Cut flesh
to scoop fleshinto chunks
out into and use
a medium a spoon
bowl. Add
to
shrimp, yogurt, lime juice, sriracha or Add
scoop flesh out into a medium bowl. hot
shrimp, yogurt,
sauce, and lime
salt and juice, to
pepper sriracha or hot
taste. Toss to
sauce, and salt and pepper to taste.
combine and separate into servings (can Toss to
combine and
serve inside ofseparate
empty skin into servings (can
if desired)
serve inside of empty skin if desired)
HONEY MUSTARD
CHICKEN SALAD
Ingredients
ingredients
•• 6170g
oz boneless skinless
boneless skinless
chicken breast
chicken breast
•• 11 bag spinach
spinach
• 2 rip tomatoes
• 2 ripe tomatoes
••1/3
1/3cupcupred
redonion
onion
•• 1/3
1/3cup
cupmustard
mustard
• 8 tbsp oliveoil
• 8 tbsp olive oil
• 4 stevia packets
• 4 stevia packets

directions
Directions
Put mustard, oil & stevia together in
small bowl and whisk until thoroughly
combined. Pour atop bowl of spinach,
onion, tomato and chicken. Serve cold
with chicken heated.

SWEET EGG
SCRAMBLE
SCRAMBLE
ingredients
Ingredients
•
•33 egg whites
egg whites
• 1/2 scoopvanilla
½ scoop vanillaprotein
protein
• 2/3
• 2/3 cup
cupfrozen
frozenberries
berries
• 2 stevia
steviapackets
packets
• ¼ tsp
tspvanilla
vanillaextract
extract
• Dash of cinnamon
Dash of cinnamon

directions
Directions
Grease skillet with pam and bring to
medium heat. Whisk egg whites,
protein, and extras together in bowl
then pour onto skillet. Once eggs are
about halfway cooked, add the berries
to the skillet and continue to cook
(scrambling thoroughly) until eggs are
fully cooked. Top with cinnamon or
Walden Farms Pancake Syrup & your
side .
choice of a veggie side.
 EGG
EGGWHITE
WHITEOMELET
OMELET
Ingredients
ingredients
• 1¼•cup
1 ¼ egg
cupwhites
egg whites
• Handful of spinach
• Handful of spinach
(tear into pieces)
(tear into pieces)
• 2/3• cup
2/3 raw
cupchopped
raw chopped
sweet potato
sweet potato
• pico de gallo
• pico (to taste)
de gallo (to taste)
• dash cinnamon
• dash cinnamon
• 2 stevia packets
• 2 stevia packets

Directions
directions
Place sweet potato in microwavable bowl, and poke Holes in slices with fork,
proceed to spray with pam and place in microwave under ‘potato’ setting
(count = 1 potato). Bring skillet greased with pam to medium heat and sautee
sauté
spinach sprayed with pam as well. Once spinach is cooked add the egg
whites a top. Flip about halfway through and continue to heat until cooked
through. Remove from heat and top with pico de gallo. Top your sweet
potato fries with cinnamon & 2 stevia packets.

SAVORY TURKEY
TURKEY
BAKE
BAKE
Ingredients
ingredients
•33oz
ozcooked
cooked ground turkey
ground turkey
• 3 egg whites
• 1 cup
cupfinely
finelychopped
chopped
cauliflower /broccoli
cauliflower /broccoli
• ½ cup
cupoats
oats
• garlic
garlicsalt
salt

Directions
directions
Combine ALL ingredients in medium
mixing bowl and whisk using a single
serving size oven
oven friendly
friendlydish
dish(or
(ortwo
two
muffin tins). Pour the mixture in and
place in
place in oven
oven preheated
preheated to 350
350Bake
degrees F. Bake for
for 8-10 minutes. 8-10 minutes.
Remove and serve
Remove
with yourand serve
choice ofwith your choice
hot sauce or of
hot sauce or seasoning.
seasoning.
BLUEBERRY
OVERNIGHT OATS
OVERNIGHT OATS
Ingredients
ingredients
•• 1½
1 ½cup
cupFF
FFGreek
GreekYogurt
Yogurt
•• ¼
¼ cup
cup oats
oats
•• ¼
¼ cup
cup berries
berries
• 1 tsp vanilla extract
• 1 tsp vanilla extract
• 2 stevia packets
• 2 stevia packets
directions
Directions
Mix Greek Yogurt with vanilla and
Mix Greek
stevia in one Yogurt
bowl.with vanilla and
In separate bowl,
stevia in oneoats
microwave bowl. In separate
with bowl,
water until
microwave oats with jar,
cooked. In overnight water
putuntil
oatmeal
cooked. In overnight
at the bottom, jar, put
then add youroatmeal
frozen
at
berries & finally top with yourfrozen
the bottom, then add your greek
berries
yogurt. & finallywith
Served top one
withside
yourveggie.
greek
yogurt. Served with one side veggie.

GUILT FREE
FRENCH TOAST
Ingredients
ingredients
• slices Ezekiel Bread
•3
• 1.25
1¼ cupcupegg
eggwhites
whites
• 1 tsp
tsp vanilla
vanilla
• Dash
Dashof ofcinnamon
cinnamon
• Dash
Dashsalt
salt

Directions
directions
Lightly toast bread in toaster
oven. Mix egg whites with vanilla,
cinnamon & salt in large shallow
bowl. Soak bread slices in egg mixture,
once soaked place on skillet at medium
heat greased with
with pam.
pam. Flip
Flip toast
toastuntil
untileggs
eggs
thoroughly cooked and remove from heat.
Top with Walden Farms Pancake Syrup Syrup..
 EGGWHITE
EGG WHITE
MCMUFFINS
MCMUFFINS
Ingredients
ingredients
• •1¼
1.25cupcup
egg whites
egg whites
• •11leafy
leafyveggie
veggie&&11solid
solid veggie
veggie
__of yourchoice
of your choice (cooked
(cooked prior)
prior)
• •½½cupcupoatmeal
oatmeal
• •11tsp
tspbaking
baking powder
powder
• •dash
dashof ofsalt
salt

Directions
directions
Preheat oven
Preheat oventoto350
350.degrees
Mix ALL ingredients
F. Mix in single
ALL ingredients bowl,bowl,
in single and then portion
and then
evenly into 23 muffin tins. Bake for 10-12 minutes until cooked
portion evenly into 2 to 3 muffin tins. Bake for 10 - 12 minutes until cooked
throughcenter.
through center Remove
.Removefrom
fromoven
ovenand andtop
topwith
withsauce
sauceofofchoice.
choice .

VORY
SAVORY
BREAKFAST
BREAKFAST OATSOATS
Ingredients
ingredients
•½ ½ cup
cup oatmeal
oatmeal
• 170g
6 oz ground
ground turkey
turkey
• 11 handful
handfulspinach
spinach
•¼ ¼ cup
cupwater
water
balsamicvinegar
• Balsamic vinegar
• Garlic
garlic salt
salt to
totaste

Directions
directions
Grease skillet with pam and bring to
low medium heat – add ground
turkey. Once turkey is about halfway
cooked, drizzle balsamic vinegar atop
and then add oats and water. Continue
to cook until turkey is done and mixture
becomes thick and sticks together before
you add the spinach. Drizzle balsamic
vinegar again. Remove from heat after spinach
shrivels and then top with garlic salt to taste
taste..
 CAULIFLOWER
CAULIFLOWER
BREAKFAST PIZZA
Ingredients
ingredients
••11cup
cupof
offinely
finely
diced cauliflower
••1¼ cup
1.25 egg
cup whites
egg whites
••½½cup ground oats
cup ground oats
••½½small
smalltomato
tomato
••oregano
oregano andsalt
and saltto
totaste
taste

Directions
directions
Add about
about ¼¼ cup
cup water
watertotocauliflower
cauliflower––use
usesteam
steamfriendly
friendlycontainer
container
and cook for
for about
about 55 minutes
minutesat atmedium
mediumpower
poweruntil
untilsoft.
soft.MixMixcooked
cooked
cauliflower, groundoats,
cauliflower, ground oats,eggs
eggs&&oregano/salt
oregano/saltininbowl.
bowl.Heat
Heatskillet
skillet toto
medium heat, grease with pam, then add egg mixture and bring to medium-
low heat,placing
placinglid
lidon
ontop
toptototrap
trapsteam.Wait
steam. Waitabout
about4545mmi ni nuut e
t es st h
t heennf lfilpip
mixture and cook until
until firm.
firm. Remove
Remove from
from heat
heatand
andtop
topwith
withsliced
slicedtomato
tomatoplus plus
seasoning of choice.
choice.
B

UEBERRY
BLUEBERRY
CHEESECAKE BOWL
Ingredients
ingredients
• 11 cup
cup cottage
cottagecheese
cheese
scoop vanilla
• ½ scoop vanillaprotein
protein
•1 1½½ cup
cup frozen berries
steviapackets
• 2 stevia packets

Directions
directions
Puree cottage cheese with protein
processor,
powder and stevia in food processor,
then add in frozen berries and serve
immediately. For
immediately. For aa thicker
thicker
consistency place in freezer for
10-15 minutes.
 PROTEIN
PROTEIN
PANCAKES
Ingredients
ingredients
•• ½
½ cup oatmeal
•• ½
½ cup cottagecheese
cup cottage cheese
eggwhites
• 3 egg whites(2/3
(2/3cup)
cup)
• 2 packets
packetsof
of stevia
stevia
• cinnamon
cinnamon toto taste
taste

Directions
directions
Grease skillet with pam and bring to medium heat. Mix ALL ingredients
together in bowl (or puree in food processor). Cook on skillet for about 2
minutes, then flip and leave on heat until firm. Top with Walden Farms
Pancake Syrup or Cinnamon and Stevia.

THE
THE
ULTIMATE
ULTIMATE
BREAKFAST SANDWICH
Ingredients
ingredients
••3 slices Ezekiel Bread
••11cup
cupspinach
spinach
••11small
smallsliced
sliced tomato
tomato
••66egg
eggwhites
whites

Directions
directions
Place bread in toaster at desired level.
Heat skillet to low mediumheat,
lowmedium heat,grease
greasewith
with
pam, and sautee
pam, and sauté spinach
spinach in in pan with
with
balsamic vinegaruntil
balsamic vinegar untilititshrinks,
shrinks, then
then
add your egg whites and cook cook until
until firm.
firm.
Put eggs between toast
toast when
whendone
doneand andadd
add
tomato plus desired
desired sauce
sauce (we (welike
likesiracha
siracha
on this one).
 GARLIC
SHRIMP
Ingredients
ingredients
••6170g
oz shrimp
shrimp
(tails removed)
(tails removed)
• ½ tsp
tspsalt
salt
• 2 tbsp
tbsp minced
mincedgarlic
garlic
• 1 cup
cup cubed
cubedtomato
tomato
• red
red wine
winevinegar
vinegar
• dried
driedbasil
basil
• ½ cup
cup white
whiterice
rice

Directions
directions
In medium sized bowl, combine the salt, garlic, tomato, vinegar & basil.
Toss the shrimp in the mixture and thoroughly coat. Heat skillet greased
with pam to medium heat and pour mixture on skillet. Cook until shrimp
is fully colored then remove from heat and lay atop ½ cup of white rice.

TURKEY
TACOS
TACOS
Ingredients
ingredients
• 170g
6 oz lean
lean ground turkey
ground turkey
34 large
• 3-4 large pieces
pieces of
romaine
romaine lettuce (taco
lettuce ‘shell’)
(taco ‘shell’)
• ½ cup
cup pico
picodedegallo
gallo
•½ ½ cup
cupwildwildrice
rice
• ½ tsp
tsp garlic
garlicpowder
powder
•• ¼
¼ tsp cayennepepper
tsp cayenne pepper
• 1 tsp onion powder
•1 1½½ tsp
tsp chili
chilipowder
powder

Directions
directions
Heat skillet
skilletto
to medium
mediumhigh highheat
heat(greased
(greasedwithwithpam)
pam) & sauté
sauteeturkey
turkeywith
withall
of
all the spices
of the listed
spices above
listed aboveuntil meat
until is fully
meat cooked.
is fully Once
cooked. cooked
Once cookedaddadd
in the
in
pico de gallo and continue to sauté, until thoroughly mixed.
the pico de gallo and continue to sautee, until thoroughly mixed. Remove Remove from
heat
from and
heatadd
andtoadd½ cup
to ½ofcup
riceofEvenly distribute
rice Evenly between
distribute your lettuce
between your lettuce
‘shell’s’ and top with hot sauce of choice if
‘shell’s’ and top with hot sauce of choice if desired. desired.
CHICKEN VEGGIE
STIR FRY
Ingredients
ingredients
••6170g
oz cooked
cookedskinless
skinless
chicken breast
chicken breast
••½½cup
cup cooked
cooked brown
brown rice
••½½cup
cup snap
snappeas
peas
• ½ cup broccoli
• ½ cup broccoli
• Bragg’s Amino Acid
• Bragg’s
SoyAmino Acid
Sauce Alternative
•Soy Sauce
1 tsp Alternative
Garlic Powder
••11tsp Garlic Powder
tsp Onion Powder
••1Red
tsp Pepper
Onion Powder
flakes to tast
• Red Pepper flakes to taste
directions
Directions
Chop veggies into smaller pieces and sautee in skillet at medium heat in
Bragg’s AA, into
Chop veggies garlic powder,
smaller onion
pieces powder
and sauté & red
in skillet pepperheat
at medium flakes. Once AA,
in Bragg’s thor-
garlic
oughly sautéed
powder, onion (about
powder & red34pepper
minutes)
flakes.add
Once‘shredded’ chicken
thoroughly sautéed (torn
(about 3-4apart
minutes)
add
into‘shredded’ chicken
thin pieces) (torn
and apart
rice to into
panthin pieces) to
Continue andmix
riceso
to entire
pan Continue
dish istocoated
mix so
entire dish is coated in seasoning and sauce blend then remove from heat and enjoy with
inwithout
or seasoning
added and
hotsauce
sauce.blend then remove from heat and enjoy with or
without added hot sauce.

GUILT FREE
GUILT FREE
PULLED PORK
PULLED PORK
Ingredients
ingredients
•• 170g
6 oz shredded pork
shredded pork
•• ¼¼ cup
cup balsamic
balsamicvinegar
vinegar
•• 11 tbsp
tbsp worshire
worshire sauce
sauce
•• 11 tbsp
tbsp minced
minced garlic
garlic
• 2 packets stevia
• 2 packets stevia
•• red
redpepper
pepperflakes
flakestoto taste
taste
••2/3
2/3 cup
cup mashed
mashed sweet
sweet potato
potato

Directions
directions
Heat
Heat aa skillet
skillet sprayed
sprayed with
with pam
pam toto
medium low heat. Combine
medium low heat. Combine all all
ingredients
ingredients (minus
(minus potato)
potato) and then
and then
pour
pour onto
onto skillet.
skillet. Cover
Cover and let
and let
simmer for 5-6 minutes.
simmer for 56 minutes. RemoveRemove
from
from heat
heat and
and pair
pair with
with your baked
your baked
potato.
potato.Option
Optionto totop
toppotato with
potato with
cinnamon/stevia
cinnamon/stevia as well.
as well.
 SWEET
SWEETSUMMER
SUMMER
SALAD
Ingredients
ingredients
•• 66 oz cooked skinless
cooked skinless
_ chicken breast
chicken breast
•• 2/3
2/3cup
cupmixed
mixed berries
berries
•• 22 cups spinach
cups spinach
•• Handful ofcherry
Handful of cherry
tomatoes
tomatoes
Directions
directions
In a large bowl – toss spinach,
tomatoes, and berries before
topping with chicken. Use
Apple Cider Vinegarette
Vinaigrette for
for
dressing.

LOADED BAKED
BAKED
POTATO
POTATO
Ingredients
ingredients
••11small
smallbaked
baked potato
potato
(about 2/32/3
(about cupcup
size)
size)
••170g
6 oz nonfat
nonfat cottage
cottagecheese
cheese
••½½cup
cuppico
picode
degallo
gallo
••chopped
¼ cup chopped green
green onion onion
(1/4 cup)

Directions
directions
Bake potato in microwave until
cooked through (poking holes
holeswith
fork
with helps). LayerLayer
fork helps). on cottage
on cottage
cheese once done, and put under
broiler for about 1 minute if you’d
prefer the cheese melted. Top with
salsa and green onion.
onion
 GRILLED
GRILLED TUNA
TUNA
BURGER & SALAD
Ingredients
ingredients
••1.5
1½cans
canstuna
tuna
••11egg
eggwhite
white
••½½cup
cupdrydryoats
oats
• ¼ tsp oregano
••¼¼tsp
tsponion
oregano & garlic powder
• ½ cup mixed &
• ¼ tsp onion garlic of
veggies powder
choice
• 2 cups romaine lettuce choice
• ½ cup mixed veggies of
••(choice of our 6WC
2 cups romaine friendly
lettuce
dressings
• choice of our to6WCtop) friendly
directions
dressings to top
Directions
Mix together egg white, tuna, oats & spices
and form into
Mix together eggshape of aoats
white, tuna, burger. Cook
& spices andon
greased pan (pam) at a medium heat
form into shape of a burger. Cook on greased pan for
about
(pam) at3 aminutes per for
medium heat side until
about finished.
3 minutes per
Serve with
side until a side salad of lettuce & veggies
finished.
Serve with
along witha side
yoursalad of lettuce
choice & veggies along
of dressing.
with your choice of dressing.

CHICKEN
TACOS
TACOS
Ingredients
ingredients
••170g
6 oz cooked
cooked skinless
skinless
chickenchicken
breast breast
••1/2
½ cup
cupblack
blackrefried
refriedbeans
beans
•• ¼
¼ cup
cup chopped
chopped green
greenonion
onion
••½½cup
cuppico
picode
degallo
gallo
••44pieces
piecesromaine
romaine lettuce
lettuce
••¼¼tsp
tspred
redpepper
pepperflakes
flakes

directions
Directions
Heat beans in a sauce pan on medium low heat until warm. Proceed to mix in
Heat beans in a sauce pan on medium low heat until warm. Proceed to mix in
green onion, pico de gallo & red pepper flakes. Remove from heat and evenly
green onion, pico de gallo & red pepper flakes. Remove from heat and evenly
distribute into lettuce ‘shells’. Slice chicken into thin strips and top into
distribute into lettuce ‘shells’. Slice chicken into thin strips and top into shells
shells as. Well. Add salt or sauce to your liking.
as. Well. Add salt or sauce to your liking.
 HEALTHY
HEALTHY
FRIED RICE
FRIED RICE
Ingredients
ingredients
••½½cup
cupcooked
cooked brown
brown rice
rice
••33oz
ozcooked
cookedchicken
chicken
••33egg
eggwhites
whites
••11cup
cupmixed
mixedveggies
veggies
••11tsp
tsponion
onionpowder
powder
••11tsp
tspchili
chilipowder
powder
••Bragg’s
Bragg’s Soy
Soy Sauce Alternative
Sauce Alternative

Directions
directions
Spray a medium sized skillet with pam, bring to medium heat and add
eggs. Continuously scramble eggs and add in rice and veggies. Shred
chicken and add last along with spices. Sautee
Sauté entire
entiremixture
mixtureininBragg’s
Bragg’s
Soy Sauce Alternative, remove from heat and serve.

QUINOA
QUINOA
CHICKEN SALAD
Ingredients
ingredients
• 6 oz cooked
•170g cooked skinless
skinless
chicken breasts
chicken breasts
• 1/2
½ cup
cupcooked
cookedquinoa
quinoa
• ½ cup
cup garbanzo
garbanzobeans
beans
•11½½ cup freshkale
cup fresh kale
• ¼ cup
cup chopped
choppedred redonion
onion

Dressing
dressing
DIRECTIONS
Directions ••Juice
juiceand
andzest of of
zest one lemon,
one lemon,
• 2 Tbsp.
tbsp white winevinegar,
white wine vinegar,
Toss
Toss all
all ingredients together
ingredients together •
•11 tsp.
tsp. ground
groundcumin,
cumin,
and top with
and top withdressing.
dressing.
• salt and
• Salt and pepper
pepperto totaste
taste
SEARED
Se WHITEFISH WITH
COUSCOUS CUCUMBER SALAD

Ingredients
ingredients
• 170g
6 oz white fish
white fish
• 11 cup
cup couscous
couscous
•
• 2 tbsp minced
2 tbsp mincedgarlic
garlic
• 1 cup chopped cucumber
•
•½1 cup
cup chopped
diced redcucumber
onion
• ½ cup diced red
• 2 tbsp fresh lemon onion
juice
• 2 tbsp
tbspfresh
freshchopped
lemon juice
• 2 tbspmint leaves
fresh chopped
mint leaves
directions
Directions
Add salt and pepper to both sides of
white fish
Add salt and
and set aside.
pepper Reheat
to both quinoa
sides of
in microwave – then stir in onion, mint,
white fish and set aside. Reheat quinoa
lemon and lastly
in microwave cucumber.
– then Serve mint,
stir in onion, fish
on the side with fresh squeezed lemon.
lemon and lastly cucumber. Serve fish
on the side with fresh squeezed lemon.

THAI BEEF
THAI BEEF
SALAD
SALAD
ingredients
•Ingredients
6 oz lean steak
•• 100g babysteak
6 oz lean cos lettuce hearts
•• ½ cupgmint
100 babyand coscoriander
lettuce hearts
•• ½½cup
cupbean
mintsprouts
and coriander
•• ½½cup
cuptomato
bean sprouts
•• ½½cucumber,
cup tomato sliced
•• ½½red onion, thinly
cucumber, sliced sliced
•• 1½tbsp
red fresh
onion, Lime Juice
thinly sliced
•• 11 tsp
tbspBragg’s
fresh soylime Juice
• 1 tsp sauce
Bragg’salternative
soy
• 1sauce
tsp chilli flakes
alternative
directions • 1 tsp chilli flakes
Directions
Marinate steak in soy sauce, fish sauce & 1 tbsp lime juice. Cook steak for
23 minutes
Marinate per in
steak side
soyuntil cooked
sauce, to desired
fish sauce & 1 tbsptexture. Set aside.
lime juice. Cook Place the2-
steak for
tomato, bean sprouts, cucumber, onion, chilli, mint, coriander, lime
3 minutes per side until cooked to desired texture. Set aside. Place the tomato, juice
in a bowl
bean and mix
sprouts, well. Thinly
cucumber, onion,slice steak
chilli, mint,across the grain
coriander, lime andjuiceadd atop the
vegetable mix.
in a bowl and mix well. Thinly slice steak across the grain and add atop the
vegetable mix.
 AVOCADO
AVOCADO
TUNA SALAD
Ingredients
ingredients
•• ½ avocado
avocado
•• 1½
1.5 cans tuna
cans tuna
•• 11 cup diced
diced tomato
tomato
•• 1½
1.5 tbsp
tbsp lime juice
juice
•• ½½ tsp chili powder
powder
•• siracha
siracahachili
chili
sauce to taste
sauce to taste
Directions
directions
Mash avocado and combine with tuna and tomato. Once mashed stir
in the lime juice and chili powder. Topwith
powder.Top withsiracha.
siracha.

Spicy
SpicyThai
Thai
ShrimpSalad
Shrimp Salad
Ingredients
ingredients
•• 66 oz
oz jumbo shrimp
shrimp (without
(withouttail)
•tail)
1 tablespoons lime juice
•• 11 tbsp lime fish
teaspoon juicesauce
•• 12 tsp fish saucecoconut oil
tablespoons
•• 22 tbsp
steviacoconut
packets oil
•• 21/2
stevia packets
teaspoon crushed
• ½ tsp redcrushed
pepper
• red pepperof mixed greens
2 handfuls
• 2 handfuls
& another of mixed greens
veggie of choice
& another veggie of choice

Directions
DIRECTIONS
Whisk lime juice, fish sauce, oil, stevia and crushed red pepper in a
large bowl. Add shrimp, veggies and fresh herbs if desired. Toss to coat
salad.
 CRISPY
CRISPYCHICKEN
CHICKEN
& BRUSSEL
AND BRUSSEL
Ingredients
ingredients
•• 6170g
oz skinless
skinlesschicken
chicken breast
breast
•• 11 cup
cup brussel sprouts(halved)
brussel sprouts (halved)
•• 22 tbsp coconutoil
tbsp coconut oil
•• ¼¼ tsp garlicpowder
tsp garlic powder
•• 11 tbsp lemon juice
tbsp lemon juice

Directions
directions
Preheat oven to 425 degrees
degrees.F.
Toss brussel sprouts in mixture
of ONE tbsp. coconut oil, garlic
powder, and salt to taste. Heat up
skillet for chicken and turn on medium high, add add the
the other
other 11 tbsp
tbsp of
of coconut
coconut
oil, and then fry thinly sliced chicken breast in oil. Allow the sides to get
oil, and then fry thinly sliced chicken breast in oil. Allow the sides to get
crispy, oncethey
crispy, once theyare
aredone
doneaddaddin
inthe
thebrussel
brusselsprouts
sproutsandandcontinue
continueto tosauté
sauté
at a medium low heat while adding the lemon juice.

THAI
THAI PEANUT
PEANUT
CHICKEN
CHICKEN
Ingredients
ingredients
•• 170g
6 oz skinless
skinless
chicken
chickenbreast
breast
• 2 tbsp peanut
peanutbutter
butter
•• 22tbsp bragg’s soy
tbsp Bragg’s soy
sauce sauce alternative
alternative
• 1 tbsp lemon juice
•• 11 tbsp
tbsprice
lemon juice
vinegar
•• ¼1 tsp
tbspcayenne
rice vinegar
pepper
•• 1¼cuptspmixed
cayenne pepper
veggies of choice
• 1 cup mixed veggies of choice
directions
Directions
In a bowl, combine your peanut
In a bowl,
butter combine
(slightly your peanut
microwaved),
butter (slightly
Bragg’s soy sauce,microwaved),
1 Tbsp lemon
Bragg’s soy sauce, 1 tbsp lemon
juice, rice vinegar, cayenne
juice, rice
pepper andvinegar, cayenne
whisk until thick.
pepperchicken,
Shred and whiskthenuntil
tossthick.
chick-
Shred
en andchicken, then toss
cup of veggies into
chicken sauce,
peanut and cuptopofwith
veggies
salt into
peanut
to taste sauce, top with salt
and serve.
to taste and serve.
 Shakes
BLUEBERRY PIE SMOOTHIE
Ingredients
• 1 scoop vanilla protein • 2/3 cup mixed frozen berries
• 2 handfuls spinach • 1 cup cold water
• 1 tsp vanilla • dash of cinnamon
• 2 stevia packets

VANILLA ALMOND SHAKE

Ingredients
• 1½ scoops strawberry
or chocolate protein
• 2 tbsp smooth Peanut Butter
• 1 cup water
• handful of ice

CAKE FOR BREAKFAST

Ingredients
• 1 scoop vanilla protein • 2/3 cup ground dry oats
• 1 tsp vanilla • 1 stevia packet
• dash of salt & sprinkles • 1 cup water
• handful of ice

PB SANDWICH SHAKE
Ingredients
• 1½ scoops strawberry
or chocolate protein
• 2 tbsp smooth Peanut Butter
• 1 cup water
• handful of ice
 Dressings
BALSAMIC VINEGAR DRESSING
Ingredients
• ½ cup water
• ¼ cup balsamic vinegar
• 2 packets splenda/stevia
• 1 tsp onion salt
• 1 tsp garlic powder
• ¼ tsp dried mustard
Shake well in container and again before use.
Variations for Vinegar
Dilly Dressing:
• replace white vinegar Green Onion Dressing
with ½ cup malt vinegar.
• add 2 or 3 minced
• omit paprika.
green onions.
• add 1½ tsp dill seed.

Versatile Vinegar Dressing

Ingredients
• ½ cup cold water
• ½ cup white vinegar
• ½ tsp salt
• ½ tsp dry mustard
• 1∕8 tsp pepper
• 1 dash paprika

‘Honey’ Mustard

Ingredients
• 1 cup balsamic vinegar
• ¼ cup yellow or spicy mustard
• 3 packets of stevia
• mix well and toss into salad