Recipes To Lose Weight

50 RECIPES THAT HELPED ME LOSE 50 POUNDS
NATASHA PEHRSON
Breakfast Recipes
BLACKBEAN BURGER W/ EGG....................................................................................................... 7
CHIA PUDDING............................................................................................................................... 8
SPINACH FETA EGG WRAP............................................................................................................ 9
APPLE OATMEAL W/ PEANUT BUTTER............................................................................................10
PB&J WAFFLE................................................................................................................................. 11
AVOCADO TOAST W/ EGG..........................................................................................................12
BACON WRAPPED EGG CUPS...................................................................................................... 13
APPLE CINNAMON PANCAKES...................................................................................................... 14
CLEAN PUMPKIN MUFFINS............................................................................................................. 15
SOUTHWEST SCRAMBLE............................................................................................................... 16
Lunch Recipes

BUDDHA BOWL.............................................................................................................................. 18
CHICKEN TORTILLA SOUP............................................................................................................. 19
CAULIFLOWER MAC & CHEESE....................................................................................................20
CREAMY SAUSAGE & KALE SOUP.............................................................................................. 21
COCONUT CURRY SHRIMP..........................................................................................................22
BURRITO BOWL............................................................................................................................ 23
FRIED RICE W/ SHRIMP................................................................................................................24
FISH TACO BOWL........................................................................................................................ 25
TURKEY CHILI................................................................................................................................26
BUTTERNUT SQUASH SALAD W/ MAPLE PECAN DRESSING........................................................ 27
TORTILLA PIZZA............................................................................................................................ 28
WHITE CHICKEN ENCHILADAS..................................................................................................... 29
CAJUN SHRIMP & RICE................................................................................................................ 30
TIK TOK BAKED FETA & PASTA....................................................................................................... 31
Dinner Recipes

SLOPPY JOES.............................................................................................................................. 33
TROPICAL FISH TACOS................................................................................................................ 34
SPAGHETTI SQUASH PAD THAI.................................................................................................... 35
TURKEY MEATBALLS & MARINARA ZOODLES.............................................................................. 36
ASIAN LETTUCE CUPS.................................................................................................................. 37
UNSTUFFED BELL PEPPER............................................................................................................. 38
VEGAN STIR FRY ......................................................................................................................... 39

EGG ROLL IN A BOWL.................................................................................................................. 40
TERIYAKI BEEF LETTUCE CUPS..................................................................................................... 41
STRAWBERRY SUMMER SALAD.................................................................................................... 42
Snacks & Sides

ROASTED CURRY CAULIFLOWER................................................................................................ 44
COTTAGE CHEESE W/ TOMATOES............................................................................................ 45
QUINOA TABBOULEH SALAD....................................................................................................... 46
BUTTERNUT SQUASH SOUP......................................................................................................... 47
OATMEAL RAISIN BITES................................................................................................................ 48
Smoothies & Desserts

STRAWBERRY WATERMELON SMOOTHIE..................................................................................... 50
CHOCOLATE PEANUT BUTTER SHAKE.......................................................................................... 51
.SNICKERDOODLE SHAKE............................................................................................................ 52
THIN MINT SMOOTHIE .................................................................................................................. 53
APPLE COOKIES ......................................................................................................................... 54
CHOCOLATE ZUCCHINI MUFFINS............................................................................................... 55
COOKIE DOUGH FROYO............................................................................................................. 56
Seasonings, Dressings & Dips

SOUTHWEST SEASONING............................................................................................................ 58
TACO BELL SEASONING...............................................................................................................59
STRAWBERRY BALSAMIC DRESSING............................................................................................ 60
MANGO SALSA............................................................................................................................. 61
DRINK 1 GALLON OF WATER/DAY
01
Yes - you will have to pee a lot. But trust me on this one...incorporating this one
task alone when I started my journey helped me drop 5 pounds in a week. The
more water you drink, the more weight you will lose.
MAKE A PLAN
02
Fail to plan, and you're planning to fail. When you think about what you are going
to eat in advance, you will inevitably make better choices. At the very least, plan
24 hour in advance what you are going to eat the next day.
TRACK EVERYTHING
I know this might seem silly if you're making a plan and sticking to it, but tracking
03 everything that goes into your mouth (yes - down to that one goldfish you ate out
of your kid's snack cup) will help you become aware of everything you consume in
a day...and you might be surprised how much extra it ends up being.
PREPPING IS EVERYTHING
04
The easiest way to stick to your plan is to save yourself some time by prepping.
This can be as simple as washing and cutting all of your fruits and veggies to
preparing full meals and storing in the fridge for the week.
FIND AN ACCOUNTABILITY BUDDY

05
You know what is even harder than losing weight? Losing weight on your own.
Grab your spouse or a friend, tell them your goal, and do this together. Following
through is much easier when you have a friend doing it with you.
4
Hi there, I’m Natasha - or Tasha for
short! I’m a health & fitness coach +
lifestyle influencer. I live in Phoenix
with my husband, David, our three
kids, Gretchen, Ralph, Claire, and our
mini bernedoodle, Boot.
In 2012 I started my weight loss
journey and have lost over 50 pounds
before getting married and again
after each baby. (That is over 200
pounds lost in total!)
Through my journey, I have gained
so much confidence and my goal
is to help you get healthy & fit,
and throughout the process,
learn how to love yourself and
become confident in your skin!
YOUTUBE.COM/NATASHAPEHRSON
@NATASHAPEHRSON
@NATASHA PEHRSON
INGREDIENTS DIRECTIONS SERVES 1
Frozen Black Bean Burger 1. Cook Black Bean Burger according to the
(I like the Morning Star Brand) instructions on the box.
1 Egg
2. Cook your egg over easy or sunny-side up.
3. Top burger with your egg and enjoy!
NOTES
I like to add chipotle mayo and salsa verde to mine. This is also great with avocado!
DID YOU MAKE THIS RECIPE?

Tag a picture and @natashapehrson in your IG stories!
7
1 cup non-dairy milk (almond 1. Combine all ingredients into a Mason Jar.
milk, coconut milk, oat milk,
etc.) 2. Put the lid on your jar and shake well.
3 Tbsp. chia seeds
1 Tbsp. pure maple syrup 3. Let Chia Pudding sit out for about 5 minutes
1 tsp. vanilla and then shake well again.
4. Refrigerate overnight.
5. Top your pudding with fruit and enjoy!

8
1 whole-grain tortilla 1. Heat oil in pan over medium heat.
1 cup spinach
1/3 cup cherry tomatoes, 2. Add tomatoes to pan and cook until soft - about
sliced in half and seeds 7 minutes.
removed
2 eggs 3. 2 minutes before tomatoes are done, add
2 Tbsp. feta cheese spinach and cook until wilted.
1 tsp. oil
4. In a separate pan scramble 2 eggs.
5. Once eggs are cooked, put them in your tortilla
shell.
6. Top eggs with cooked spinach and tomatoes.
7. Sprinkle feta cheese over your vegetable mixture.
8. Roll up your tortilla.

9
1/2 cup oatmeal 1. Combine oats, water (or milk), apples, and
1 1/4 cup cold water or cinnamon in a small pot.
almond milk
1/2 apple peeled and 2. Place oat mixture over medium-high heat and
chopped stir until it begins to boil.
1 tsp. cinnamon
2 Tbsp. peanut butter 3. Reduce heat to a simmer and stir frequently
until oats are cooked - about 6 minutes.
4. Transfer oats to a bowl and stir in peanut butter
until melted.

10
1 whole grain waffle 1. Spread peanut butter over toasted waffle
1 tsp. all natural peanut
butter 2. Top with berries.
1/2 cup sliced berries of
choice

11
1 slice whole-grain bread, 1. Cook egg to your liking. I prefer over easy.
toasted
1/2 small Haas avocado 2. While egg is cooking, mash avocado in a
mashed small bowl and season with salt & pepper.
Salt & pepper
1 large egg 4. Place mashed avocado over toast, top with
Hot sauce, optional egg and hot sauce if desired.

12
12 slices Turkey Bacon 1. Preheat oven to 350°F.
8 eggs
2 cups of chopped 2. Make rings out of turkey bacon by wrapping
vegetables (I like spinach, around 4 fingers and then place in a greased
onion, and mushrooms, but muffin pan.
you can use whatever you
like.) 3. In a large bowl beat together your eggs.
4. Fold in your chopped veggies.
5. Fill your cups 3/4 full. Any extra you can cook
up in a pan and eat while you're waiting for your
cups to bake.
6. Bake until eggs are done - about 30-45 minutes
depending on your oven.

13
1 1/2 cups old fashioned 1. In a large bowl combine, all ingredients except
rolled oats, blended into oat apples.
flour
1/2 cup unsweetened 2. Fold in grated apples apples.
applesauce
2 eggs 3. Using a griddle or frying pan, cook your
1/2 cup unsweetened pancakes using non-stick cooking spray.
almond milk
1 tsp. vanilla extract 4. Serve with maple syrup.
1 Tbsp. pure maple syrup
1 Tbsp. honey
2 tsp. baking powder
2 tsp. ground cinnamon
1/2 tsp. ground ginger
1/4 tsp. nutmeg
1/4 tsp. salt
1/2 apple, peeled and
grated (or chopped if you
prefer a chunkier
consistency.)
NOTES
These are perfect for making a big batch on the weekend and freezing. When you are
ready just pop one (or seven) in the toaster.

14
1 cup pumpkin puree 1. Preheat oven to 350°F and line a muffin tin with
1/2 cup coconut oil, melted liners and nonstick spray.
2 eggs
1/3 cup maple syrup 2. Whisk together the wet ingredients: pumpkin,
1 tsp. vanilla coconut oil, eggs, maple syrup, and vanilla.
2 cups oat flour
1 tsp baking powder 3. In a separate bowl, whisk together the dry
1/2 tsp. baking soda ingredients: oat flour, baking powder, baking soda,
1/2 tsp. salt salt, and pumpkin pie spice.
2 tsp. pumpkin pie spice
1 cup dark chocolate chips 4. Add dry ingredients to wet and stir until
1 cup chopped pecans combined.
5. Fold in chocolate chips and pecans.
6. Scoop batter into muffin tin about 3/4 full and
bake for 20 minutes.
NOTES
Once cooled you can wrap individually and saran wrap and put in a gallon size plastic
bag to freeze. When you're ready to eat, heat in microwave until warm - about 30
seconds.

15
2 eggs 1. Sautee onion and bell pepper in olive oil over
1 tsp. olive oil medium heat.
1/8 cup chopped onion
1/8 cup red bell pepper 2. After about 1 minute, season onion and bell
1 tsp. Southwest Seasoning pepper mixture with Southwest seasoning.
(pg. 58)
1 cup spinach 3. Once onions turn translucent, add spinach
1/4 cup shredded cheddar and cook until wilted.
cheese
4. Whisk eggs while veggies are cooking.
5. Add eggs to veggie mixture and scramble.
6. Right before your eggs are cooked, top with
cheese and complete cooking.
NOTES
I usually prep a bunch of random veggies on the weekend and use them throughout the
week. My favorites are green peppers, onions, and mushrooms. Pictured is spinach.

16
ROASTED GARBANZO BEANS (3 1. Preheat oven to 425°F.
SERVINGS)
1 1/2 cups garbanzo beans 2. Drain garbanzo beans.
2 tsp. olive oil
1/2 tsp. salt 3. Toss beans, oil, and spices until evenly coated.
1/2 tsp. smoked paprika
1 Tsp. chili powder 4. On a baking sheet lined with parchment paper,
1/8 Tsp. turmeric spread beans out in one even layer.
1/2 Tsp. oregano
5. On a separate baking sheet, spread out
BOWL asparagus and bell pepper and spray lightly with
1 cup spinach olive oil spray.
1/2 cup cooked brown rice
10 asparagus spears 6. Roast beans and veggies in the same oven for
1/2 bell pepper sliced about 20 minutes (cooking time may vary slightly
Olive oil spray depending on the thickness of your vegetables.)
1/2 avocado
Everything But The Bagel 7. Assemble your bowl starting with spinach, then
seasoning cooked brown rice, top with your beans, veggies,
and avocado. Season with Everything But The
Bagel seasoning.
NOTES
This can be made with any combination of roasted veggies. I usually will prep my rice and
roasted veggies on the weekend so this is super easy to throw together during the week.

18
1 Tbsp. olive oil 1. Heat oil on medium and sauté onion until
1 onion translucent.
1 Tbsp. minced garlic
1 tsp. cumin 2. Add garlic and cook for 1 more minute until
1 tsp. chili powder fragrant.
1 can crushed tomatoes
undrained 3. Stir in cumin and chili powder and cook for
1 can chopped green chilies another minute.
(4oz.)
1 can drained and rinsed 4. Add the rest of the ingredients and bring to
black beans a boil then reduce to simmer for 1 hour.
1 can drained corn
1 pound shredded chicken 5. Serve with shredded cheese, sour cream
(I use rotisserie chicken) (or Greek yogurt), avocado, and crunchy
1.5 cartons chicken broth (6 tortilla strips!!
cups)

19
6 cups cooked Banza Pasta 1. While your pasta is cooking, steam your
shells (about 3 cups dry) cauliflower rice in the microwave.
1 bag cauliflower rice
1/2 cup low sodium chicken 2. Once cauliflower is cooked, steam broccoli
broth in the microwave.
1/4 tsp. salt
4 cups frozen broccoli 3. While broccoli is cooking, blend together
florets, cooked and chopped cauliflower rice, chicken broth, and salt.
1 1/2 cup shredded Monterey
jack cheese 4. Combine cauliflower mixture with drained
1 1/2 cup shredded sharp pasta.
cheddar cheese
5. Add cheese and stir until melted.
6. Fold in broccoli.

20
2 Tbso. olive oil 1. Heat a large soup pot over medium heat.
2 medium cloves garlic,
minced 2. Once hot, add oil then chopped garlic, onion,
1 large yellow onion, chopped and spices (salt, fennel, black pepper, red pepper).
1 teaspoon salt Cook 8 to 10 minutes, stirring occasionally until
3/4 tsp. fennel seeds onions are soft and spices are fragrant.
1/2 tsp. black pepper
1/4 tsp crushed red pepper 3. Add crumbled sausage and use a wooden spoon
flakes break into bite sized pieces. Cook 4 to 5 minutes
3/4 pound uncooked Hot until most of the pink is gone.
Italian Chicken Sausage (or
Pork), crumbled 4. Add carrots and celery. Sautee 2-3 minutes.
3 medium carrots, peeled
and cut into ⅛" rounds 5. Add broth and bay leaf. Turn heat to high and
1 medium stalk celery, cut bring to a boil.
into ⅛" slices

8 cups chicken broth or stock 6. Once boiling, add kale, cover and immediately
1 dried bay leaf lower heat to a simmer. Continue cooking for 8 to
1 head Lacinato Kale, stems 10 minutes or until kale is softened.
removed and cut into bite-
sized pieces 7. Remove from heat and discard bay leaf
1 13.5-ounce can full-fat (if you can find it). Slowly stir in coconut milk until
coconut milk fully dissolved.

21
1 can coconut milk 1. Combine coconut milk, lime juice, honey, curry
3 Tbsp. fresh lime juice powder, ginger, and garlic in a small bowl; mix
2 Tbsp. honey (or agave well. Set aside.
syrup) (optional)
1 1/2 Tbsp. curry powder 2. Season shrimp with pepper.
1 inch peeled and grated
ginger 3. Heat oil in large nonstick skillet over medium-
2 tsp. finely chopped garlic high heat.
3.5 pounds raw medium
shrimp (or chicken breast) 4. Add shrimp and bell pepper; cook, stirring
1.5 tsp. ground black pepper frequently, for 30 seconds.
2 Tbsp. extra-virgin organic
coconut oil 5. Add coconut milk mixture. Bring to a boil.
3 medium red bell pepper, Reduce heat to low and cook for 5 minutes, or until
chopped sauce is slightly thickened.
Cilantro for garnish
6. Garnish with cilantro if desired.
NOTES
This pairs great with brown rice, cauliflower rice, or zoodles.

22
2 Tbsp. oil 1. Preheat oven to 350°F.
1 onion
1 Tbsp minced garlic 2. Sautee onion and garlic in oil.
3 cups uncooked brown rice
1 Tbsp. taco seasoning (pg. 3. Add brown rice and sautee until translucent.
56)
6 cups chicken broth 4. Stir in taco seasoning.
1 can black beans, drained
and rinsed 5. Add chicken broth and bring to a boil.
1 can diced tomatoes,
drained 6. Remove from heat and stir in beans, tomatoes,
1 can corn, drained and corn.
3 lbs chicken breast
salt & pepper 7. Cover and bake in oven for 45 minutes - stirring
halfway through.
OPTIONAL TOPPINGS
Lettuce 8. Meanwhile, while rice is baking, boil chicken
Greek yogurt breast, shred, and season with salt and pepper.
Avocado
Mexican cheese blend 9. Assemble rice, chicken, and any toppings you
Cilantro would like.

23
1 Tbsp. sesame oil 1. Heat sesame oil in large skillet over medium-high
1 cup cooked brown rice heat.
1/2 cup frozen fried rice
veggies (I get the carrot, 2. Cook frozen veggies until tender.
corn, and pea mix), thawed
1 egg, lightly beaten 3. Slide the veggies to the side, and pour the
1/2-1 Tbsp. soy sauce or beaten egg onto the other side. Scramble egg.
liquid aminos (more or less to Once cooked, mix the eggs and vegetables
taste) together.
3. Add the rice to the veggie and egg mixture.
4. Pour the soy sauce on top.
5. Stir and fry the rice and veggie mixture until
heated through.

24
1/2 cup chopped onions 1. Sautee onions, peppers, and tomatoes until
1/2 cup chopped bell tender.
peppers
1/2 cup cherry tomatoes, 2. Combine beans and corn to the veggie mixture
sliced in half with seeds until heated through.
removed
1/4 cup black beans, drained 3. Season tilapia with oil, salt, and pepper and
and rinsed cook. (I usually cook mine in a 400°F air fryer for 4
1/4 cup corn drained and minutes/side.)
rinsed
Tilapia filet 4. Assemble tilapia on top of veggie/bean mixture
1 tsp. olive oil and top with Cilantro dressing.
Salt & pepper
2 Tbsp. Trader Joe's cilantro
dressing.

25
1 tsp. olive oil 1. Heat oil in a large saucepan over medium-high
1 medium onion, chopped heat.
1 medium red bell pepper,
chopped 2. Add onion, bell peppers, and jalapeno, stirring
1 Jalapeno pepper frequently until the onion is soft.
1 lb. raw lean ground turkey
1 (28-oz.) can chopped 3. Add turkey and cook until browned.
tomatoes
1 can kidney beans, drained 4. Add tomatoes, beans, and spices, stirring
and rinced frequently, for 10 to 15 minutes.
2 Tbsp. chili powder
2 tsp. Cumin 5. Add toppings and enjoy!
1/2 tsp. cinnamon
1 tsp. sea salt
OPTIONAL TOPPINGS
Monterey Jack cheese
Chives
Plain Greek yogurt

26
3 cups spinach 1. Preheat oven to 400°F.
1/4 apple chopped
1/2 cup cooked quinoa 2. Line a baking sheet with parchment paper.
3 Tbsp. red onion
3 Tbsp chopped pecans 3. Spread cubed butternut squash on a baking
1 butternut squash peeled, sheet, drizzle with olive oil, and season with salt
seeded, and diced and pepper.
MAPLE VINAIGRETTE 4. Bake squash for 35 minutes until golden brown.
2 Tbsp. olive oil
1 Tbsp. extra-virgin olive oil 5. While squash is roasting, make the dressing by
1.5 tsp. apple cider vinegar whisking all ingredients together.
1 tsp. pure maple syrup
1.5 tsp. Dijon mustard 6. Assemble your salad: spinach, apple, quinoa,
Dash of cinnamon red onion, pecans, and squash. Top with Maple
Vinaigrette.

27
•1 whole wheat tortilla 1. Preheat your oven to 400°F.
•Tomato sauce
•2 Tbsp. Olive tapenade 2. Spread a thin layer - about 2 Tbsp. - of
•1/3 cup motzarella cheese tomato sauce over your tortilla. (*I make my
•Lots of veggies (I like red onion, own sauce using tomato paste, water, garlic,
green bell pepper, and salt, pepper, Italian seasoning, a pinch of
mushrooms) nutmeg, and a little honey.)
•Turkey pepperoni
3. Spread a layer of olive tapenade over your
sauce.
4. Top with cheese, veggies, and turkey
pepperoni.
5. Bake for 10-15 minutes.

28
1 Tbsp. extra virgin olive oil 1. Preheat oven to 350°F.
1 tsp. minced garlic
1/2 medium onion diced 2. In a skillet, heat olive oil and sautee garlic,
1 yellow pepper diced onions, and pepper over medium heat.
4 cups torn fresh spinach
(about ½ bag) 3. Add torn spinach leaves to sauteed mixtures and
wilt (about 3-4 minutes).

2 cups shredded chicken
(about 2 medium chicken

4. Remove from heat, stir in chicken and diced
breasts)
Green Chiles.
1 4-ounce can diced Green
Chiles (undrained)
5. Meanwhile, prepare sauce of yogurt, Southwest
1 1/2 cup Greek yogurt
Seasoning, lime juice, and water.
2 tablespoons Southwest
Seasoning
6. Pour half of the sauce into the filling mix.
1 tsp. lime juice
1/2 cup water

7. Fill six whole wheat tortillas (I used gluten-free
6 7-inch whole wheat flour
tortillas) with filling mix and roll, placing seam side
tortillas down in a baking pan.
1 cup shredded cheddar
cheese 8. Top with remaining sauce and sprinkle with
1 medium tomato chopped cheese.
9. Bake for 15-20 minutes until cheese is melted
and browned.
10. Top with tomatoes.

29
1 cup uncooked brown rice 1. Combine rice and broth in a saucepan. Bring to a
2 cups low sodium chicken boil, then cover, reduce heat to low, and simmer for
broth 45 minutes.
1 lb shrimp (or you could use
chicken) 2. While rice is cooking, season shrimp generously
Cajun or Creole Seasoning with cajun seasoning.
2 Tbsp. olive oil
1 cup diced onion 3. Add one tablespoon of olive oil to a large pot
3 cups diced red bell over medium-high heat. When the oil is very hot,
peppers add the shrimp in a single layer and cook until pink
1 (10-oz) can Diced (about 3-4 minutes). Remove from pot and set
Tomatoes and Green Chiles aside.
1 cup shredded cheddar
cheese (optional) 4. Add the remaining olive oil to the pot, increase
heat to high. Add the onions and bell peppers. Add
more cajun seasoning and cook, stirring
occasionally, until the vegetables are softened.
5. Add the can of diced tomatoes and chiles to the
onions and bell peppers, then add the shrimp. Stir
to combine.
6. Add the cooked rice to the pot. Stir until
combined.
7. If desired, add cheese and stir until melted.

30
2 cups cherry tomatoes 1. Preheat oven to 400°F.
1 Tbsp. olive oil
1 Tbsp. garlic, minced 2. In a 9x13 dish, combine tomatoes, olive oil,
1 tsp. Italian seasoning garlic and salt.
2 tsp. oregano
1 block feta 3. Place block of feta cheese in the middle of the
2 cups dry Banza pasta dish and season with oregano, italian seasoning,
(about 4 cups cooked) salt and pepper.
1 packet palmini noodles,
rinsed (or 1 spiralized 4. Bake for 30 minutes, or until feta is starting to
zucchini) turn golden brown.
1/4 cup fresh basil, chopped
5. While in the oven, cook Banza pasta.
6. Rince palmini noodles and sautee over medium
heat for 3-4 minutes.
7. Once feta is baked, smash tomatoes and feta
and mix together.
8. Add Banza pasta and palmini noodles to the
feta mixture. Top with basil.

31
2 tsp. olive oil, divided 1. Heat 1 tsp. oil in large skillet over medium heat.
1 lb. lean ground turkey
1 medium onion, chopped 2. Add ground turkey and cook, breaking it up, until
1 medium red bell pepper, it is no longer pink.
chopped
4 cloves garlic, chopped 3. Heat the remaining 1 tsp. oil in a second large
2 cups all-natural tomato skillet over medium heat.
sauce
2 Tbsp. Worcestershire sauce 4. Add onion and bell pepper and cook until
1 tsp. hot pepper sauce translucent.
1 tsp. sea salt 5. Stir in garlic and cook for 1 more minute.
¼ tsp. ground black pepper

6. Combine onion mixture, tomato sauce,
Worcestershire sauce, hot sauce, and maple syrup.
Season with salt and pepper.
7. Add turkey to tomato mixture. Mix well. Reduce
heat to simmer and cook for 20 minutes, stirring
occasionally.

33
FISH FISH
2 Tilapia loins 1. Preheat oven to 400°F.
1 Tbsp. avocado oil 2. Rub oil over tilapia and season w/ salt
Salt & pepper and pepper and top with lime slices.
1 Lime sliced into 1/4" pieces 3. Bake tilapia for 10-12 minutes.
4. Once baked, remove the limes and break
SLAW tilapia into bite-size pieces using a fork.
16 Ounce bag coleslaw mix
1/4 cup cilantro, chopped SLAW

1 cup Mayonnaise 1. Combine slaw mix and cilantro.
2 Lime juiced 2. In a separate bowl, mix the remaining
2 Tbsp. honey ingredients to create a dressing.
1/2 tsp. Garlic Powder 3. Dress the slaw to your liking.
Salt & pepper to taste
MANGO SALSA
MANGO SALSA 1. Combine all ingredients in a bowl and toss
Recipe on pg. 61 with lime juice.
2. Salt to taste.
TACOS
Choose a shell - I like corn ASSEMBLE YOUR TACO
tortillas or romaine lettuce. 1. In your taco shell, add the fish, slaw,
1/2 avocado sliced mango salsa, and top with avocado.

34
1 medium spaghetti squash
1. Preheat oven to 350°F.
about 3 lbs.
1 Tbsp. sesame oil

2. Place squash on a parchment-lined baking
1 medium onion, thinly sliced
sheet. Poke squash 2 or 3 times with a fork. Bake
1 medium carrot, peeled and
for 60 to 80 minutes. Cool for 20 to 30 minutes.
sliced
Cut squash in half lengthwise. Remove seeds.
1 red bell pepper
Scrape flesh into stringy noodles. Set aside.
1/2 cup chopped green
onion
3. Heat sesame oil in a large skillet. Sautee onions,
2 cups shredded chicken
carrots, and red bell pepper until tender.
breast
1/2 cup sliced cucumbers

4. While the vegetables are cooking, combine
1/4 cup cilantro
sauce ingredients together.
SAUCE
5. Add spaghetti squash, green onion, chicken,
1/4 cup water
sauce, and cilantro to the vegetables and mix
2 Tbsp. rice wine vinegar
thoroughly.
2 Tbsp. fish sauce
3 Tbsp. soy sauce

6. Serve topped with cold cucumbers.
1 Tbsp. sesame oil
2 Tbsp. honey
1/2 lime, juiced
1 tsp. chili garlic sauce
1/2 Tbsp. minced ginger
4 garlic cloves, minced

35
1 Tbsp. olive oil 1. Preheat oven to 350°F and line a baking sheet with
4 zucchinis, spiralized and parchment paper.
dried with a paper towel

2. In a large glass bowl, use hands to combine turkey,
1 jar Rao's
egg, parmesan cheese, oregano, basil, parsley, garlic,
1 pound ground turkey lean
onion powder, and salt.
1 large egg
3/4 c freshly grated

3. Divide the turkey mixture into 24 portions and roll
parmesan cheese
into balls. Place balls on baking sheet and bake for 17
1 Tbsp. fresh oregano, minutes.
chopped
2 Tbsp. fresh basil, chopped 4. Remove from oven and transfer meatballs to
1 Tbsp. fresh parsley, prepared baking dish. Spoon remaining sauce over
meatballs and sprinkle with remaining 1/4 cup

chopped
parmesan cheese.
2 cloves minced garlic
1 tsp. onion powder

5. Place baking dish in oven for about 10 minutes, or
1/2 tsp. salt
until sauce and meatballs are heated through.
Remove from oven and serve immediately.
6. While meatballs are baking, heat sauce over
medium heat.
7. Heat olive oil in a skillet over medium. Add zucchini
and sautee for 2-3 minutes until heated.
8. Serve the meatballs on top of your zoodles topped
with your sauce.

36
1 Tbsp. olive oil 1. Add oil to a large pan and sauté garlic over
1 Tbsp. minced garlic medium heat until golden brown.
1 cup shredded carrots
1/2 cup sliced green onion 2. Add carrots, green onion, and red pepper to the
1 red bell pepper garlic and cook for 1-2 minutes.
1 lb ground turkey
1 can sliced water chestnuts, 3. Add ground turkey and cook.
roughly chopped
Butter lettuce 4. While turkey is cooking, whisk together sauce
ingredients.
SAUCE
1/2 cup Hoison sauce 5. Mix in water chestnuts to the cooked turkey
1 Tbsp. rice wine vinegar mixture.
1 Tbsp. soy sauce
1 tsp. garlic chili paste (more 6. Pour sauce over filling and stir together until
if you like it spicy!) warmed all the way through.
Siracha to taste
7. Remove from heat and scoop filling into lettuce
leaves.

37
1 red or green bell pepper, 1. Add 1 tsp. of your olive oil in a large skillet over
diced medium-high heat.
1/2 onion, diced

2. When the pan is hot, add ground turkey and
2 cloves garlic, minced
season with salt and pepper.
1/4 cup cherry tomatoes,
quartered
3. Let the turkey brown in the pan.
1/4 pound lean ground turkey
1 tsp. cumin 4. When your turkey is almost done, add cumin, chili
1 tsp. chili powder powder, paprika, and oregano. Stir to combine.
1 tsp. paprika
5. Set the turkey aside in a large bowl.
3/4 tsp. oregano
1/2 cup cooked brown rice

6. Add remaining oil to the pan and then add your
2 tsp. olive oil
garlic, pepper, and onion. Add your cherry
1/4 cup shredded cheddar
tomatoes in with the veggies after they have been
cheese cooking for a few minutes.
1 tsp. fresh lime juice
Chopped cilantro for garnish 7. Let the veggies cook until they have softened.
8. Combine turkey and veggie mix.
9. Add your lime juice and stir everything together.
10. Add your cheese - you can either stir it in or
sprinkle it on top and melt under the broiler or in
the microwave.
11. Serve with brown rice!

38
STIR FRY SAUCE 1. Heat coconut oil in a large skillet over medium-
2 Tbsp. liquid amminos high heat until warm. Add the veggies and stir fry
2 tsp. minced ginger until tender.
2 cloves minced garlic
1/2 tsp. chili garlic sauce 2. While veggies are cooking, whisk together the
sauce.
STIR FRY
1 Tbsp. coconut oil 3. Pour sauce over veggies and combine on
1 1/2 cup stir fry veggies (you medium heat for 2 minutes.
can use the frozen stir fry mix
from Costco or use any 4. Serve stir fry veggies over brown rice.
combo or stir fry veggies you
like)
1 cup cooked brown rice

39
STIR FRY SAUCE 1. Whisk stir fry sauce together in a bowl and set
2 Tbsp. coconut aminos aside.
1 Tbsp. liquid aminos
1 Tbsp. rice wine vinegar 2. Heat the sesame oil in a large skillet over
1 Tbsp. sesame oil medium-high heat until warm. Add the pork,
1 tsp. chili garlic sauce garlic, salt, pepper, and ginger, and cook for
about 5 minutes until browned.
STIR FRY
1 Tbsp. sesame oil 3. Add the coleslaw mix, and continue to stir fry
1 lb ground pork until the cabbage is cooked.
2 cloves of garlic, minced
1/2 tsp. salt 4. Add the sauce and cook until combined.
1/4 tsp. pepper
1 Tbsp. minced ginger 5. Mix your spicy mayo ingredients together.
1 bag coleslaw mix
4 egg (one per serving) 6. Cook 1 egg to your liking. (If I am making a big
2 green onions, sliced batch for the week, I will usually cook the eggs
sesame seeds fresh on the day I'm eating it.)
SPICY MAYO SAUCE 5. Scoop the egg roll mixture into bowls and top
1/4 cup mayo with egg, sliced green onions, sesame seeds, and
2 tsp. Siracha your spicy mayo.

40
2 pounds of Beef Boneless 1. In a medium bowl combine onion, garlic, honey,
Eye of Round Roast soy sauce, rice wine vinegar, and ginger. Stir to
combine.
1 Small Onion, diced
4 Cloves Garlic, minced

2. Cut beef roast in half lengthwise, so the
1/2 cup of honey thickness is half. Place in slow cooker.
1/2 cup Liquid Aminos
1/3 cup of Rice Wine Vinegar 3. Pour sauce mixture over the top. Cover and
cook on low for 7-8 hours.

1-inch knob of Fresh Ginger,
peeled and grated -1/3 cup

4. Remove beef from slow cooker and place on a
of Water
large cutting board.
2 Tbsp. of Arrowroot
4 Green Onions, chopped 5. In a small bowl combine water and arrowroot
(or cornstarch). Pour into sauce mixture in slow

Lettuce (Romaine or Bibb)
cooker, whisk to combine.
6. Turn heat setting to high, cover, and cook for
20-30 minutes (sauce will thicken). While sauce is
thickening, shred beef.
7. Once sauce has thickened, add beef back slow
cooker, turn off heat, and stir to coat in sauce.
8. Serve in lettuce cups with green onions and
sesame seeds as garnish.

41
3 cups spinach
1. Grill chicken using your favorite marinade.
1 cup strawberries
1/2 cup quinoa

2. Cook quinoa according to package.
1/2 avocado slices
3/4 cup grilled chicken

3. Cut strawberries In half.
STRAWBERRY BALSAMIC
4. Slice avocado.
VINAIGRETTE
Recipe on pg. 60
5. Combine all salad ingredients and top with
Strawberry Balsamic Vinaigrette.
NOTES
Optional: feta cheese or goat cheese to this plus some candied pecans or almonds!

42
1 head cauliflower, chopped 1. Preheat oven to 425°F.
1 Tbsp. minced garlic
2 Tbsp. lemon juice 2. Whisk together garlic, lemon juice, oil, and curry,
1/8 cup olive oil salt, and pepper.
2 tsp. curry powder
1/2 tsp. salt 3. Place chopped cauliflower in a bowl, pour curry
1/4 tsp. pepper mixture over and mix well.
4. Spread cauliflower over a baking sheet and
roast for 30 minutes.

44
3/4 cup cottage cheese 1. Combine all ingredients in a bowl and enjoy!
10 cherry tomatoes, sliced
Everything But The Bagel
seasoning

45
1/2 cup cooked quinoa 1. Cook quinoa according to instructions on the
1/2 cup cucumber, chopped bag and cool.
1/2 cup tomatoes, chopped
1/4 cup parsley, chopped 2. Combine quinoa, cucumber, tomato, parsley,
2 Tbsp. chopped red onion red onion.
Olive oil spray (or 1/2 tsp.
olive oil) 3. Dress with olive oil (I like using the spray),
1 Tbsp. lemon juice lemon juice, and salt. Toss until dressing is
Pink Himalayan salt to taste combined.
2 Tbsp. Kalamata olives
1 tsp. chopped fresh mint 4. Garnish with Kalamata olives and mint
leaves leaves.

46
3 lbs butternut squash 1. Throw all ingredients in a crock pot and cook on
2 medium carrots peeled and low for 7-8 hours or high for 3-4 hours.
chopped
3 stalks of celery chopped 2. Once cooked, remove springs of thyme and
1 small onion chopped •1 rosemary.
Granny Smith apple peeled,
cores, and chopped 3. Blend together using an immersion blender.
4 cloves of garlic
4 cups chicken stalk 4. Optional - 1 can of coconut milk. Combine in
1 spring of thyme soup after blending.
4 springs of rosemary
2 tsp. pure maple syrup
1 tsp. cinnamon
1 tsp. pepper
1/2 tsp. salt
dash of nutmeg
1 can coconut milk (optional)

47
1 1/2 cups oats 1. Line a large baking sheet with parchment paper.
1/2 cup peanut butter
2 scoops Vegan Vanilla 2. Add oats, peanut butter, Shakeology, oat milk,
Shakeology (or vegan vinalla maple syrup, and extract to a large mixing bowl
protein) and mix until combined and cookie dough
1/3 cup oat milk consistency.
1 tsp. pure vanilla extract 3. Fold in raisins.
1/2 cup raisins
4. Form dough into 1-inch balls, place on
parchment paper, and flatten with the palm of
your hand into cookie shape.
NOTES
Refrigerate in an airtight container for up to 4 days, or freeze for up to 2 weeks.

48
2 cups watermelon 1. Blend watermelon and frozen strawberries
1/2 to 1 cup (depending on together.
how thick you like it) frozen
strawberries.
NOTES
Use more frozen strawberries for a thicker consistency. These are also great to throw in
popsicle molds for the kids.

50
12 ounces water 1. Blend together until smooth.
1/2 frozen banana
1/2 cup ice
1 scoop Vegan Chocolate
Shakeology
2 Tbsp. peanut butter
1 cup spinach

51
1 cup unsweetened almond 1. Blend together until smooth.
milk
1/2 cup water
1 cup ice
1 scoop Vanilla Plant-Based
Vegan Shakeology
1 tsp. ground cinnamon
1 tsp. pure vanilla extract

52
1 cup unsweetened almond 1. Blend together until smooth.
milk
1 cup ice
1 scoop Vegan Chocolate
Shakeology
1/2 tsp. mint extract

53
1 apple 1. Cut apple into 1/4 inch thick slices
2 Tbsp. peanut butter
Granola 2. Spread a thin layer of peanut butter on each
Mini chocolate chips slice.
3. Top with granola and mini chocolate chips.

54
1 ripe banana 1. Preheat oven to 350°F, line 12 muffin tin with
1 cup zucchini cupcake liners, and generously spray inside of liners
1 egg with nonstick cooking spray.
1/2 cup vanilla almond milk
1/4 cup honey 2. Grate zucchini and squeeze excess water out
1/4 cup pure maple syrup with a paper towel.
1 tsp. baking soda
1/2 cup cocoa powder, 3. Whisk together flour, cocoa powder, baking soda,
unsweetened and salt.
1/4 tsp salt
1 tsp vanilla 4. In a separate bowl, mix together coconut oil,
1 1/4 cup oat flour honey, maple syrup, vanilla, almond milk, and egg
2 Tbsp. coconut oil until smooth.
1/2 cup mini chocolate chips
5. Fold banana into wet mixture.
6. Fold zucchini into wet mixture.
7. Add dry ingredients into wet and mix well.
8. Fold in chocolate chips.
9. Fill muffin tins 3/4 full and bake for 23 minutes.

55
2 cups plain Greek yogurt 1. Blend together Greek yogurt, banana, peanut
1 frozen banana butter, and honey in your food processor.
1/2 cup natural peanut butter
3 Tbsp. honey 2. Fold in chocolate chips.
1/4 cup chocolate chips
3. pour mixture into 2-3 freezer bags. Flatten the
freezer bags out to remove the excess air.
4. Freeze for 2 hours or until it reaches soft-serve
consistency.

56
INGREDIENTS DIRECTIONS
1 Tbsp. Chili Powder 1. Combine all ingredients.
3 tsp. ground cumin
1 tsp. ground coriander 2. Store in air-tight container (an old spice jar works
1/2 tsp. onion powder great!)
1/2 tsp. garlic powder
1/2 tsp. oregano
1/2 tsp. smoked paprika
1 tsp. sea salt

58
INGREDIENTS DIRECTIONS
1 Tbsp. dried onion flakes 1. Combine all ingredients.
1 tsp. all-purpose flour
1 tsp. beef bouillon granules 2. Store in an air-tight container (an old spice jar
1 tsp. garlic salt works great!)
1 tsp. ground cumin
1 tsp. paprika TO COOK

1 tsp. chili powder Pour seasoning plus 2/3 cup water over 1 pound of
1/4 tsp. stevia ground beef or turkey. Mix well and simmer for 15
minutes

59
1/3 cup balsamic vinegar 1. Put all ingredients into a blender and blend until
2/3 cup olive oil smooth.
2 cloves garlic
2Tbsp. lemon juice 2. Store in refrigerator for up to 2 weeks.
1 Tbsp. honey
1 Tbsp. strawberry jam
1 Tbsp. Dijon mustard
Salt & pepper to taste

60
4 Roma tomatoes 1. Chop tomatoes, mangos, onion, jalapeno &
2 mangos, pitted cilantro.
1/2 red onion
2 jalapeno, seeded 2. Cut limes in half and juice.
1 bunch cilantro
2 limes 3. Combine all ingredients in a bowl and toss with
Salt to taste lime juice.
4. Salt to taste.
NOTES
This salsa is UH-MAZING! I love it on my fish tacos (any tacos really!), grilled chicken, or
steak.

61

Recipes To Lose Weight

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50 RECIPES THAT HELPED ME LOSE 50 POUNDS

SPINACH FETA EGG WRAP............................................................................................................ 9

APPLE OATMEAL W/ PEANUT BUTTER............................................................................................10

AVOCADO TOAST W/ EGG..........................................................................................................12

BACON WRAPPED EGG CUPS...................................................................................................... 13

APPLE CINNAMON PANCAKES...................................................................................................... 14

CLEAN PUMPKIN MUFFINS............................................................................................................. 15

CHICKEN TORTILLA SOUP............................................................................................................. 19

CAULIFLOWER MAC & CHEESE....................................................................................................20

CREAMY SAUSAGE & KALE SOUP.............................................................................................. 21

COCONUT CURRY SHRIMP..........................................................................................................22

FRIED RICE W/ SHRIMP................................................................................................................24

FISH TACO BOWL........................................................................................................................ 25

BUTTERNUT SQUASH SALAD W/ MAPLE PECAN DRESSING........................................................ 27

WHITE CHICKEN ENCHILADAS..................................................................................................... 29

CAJUN SHRIMP & RICE................................................................................................................ 30

TIK TOK BAKED FETA & PASTA....................................................................................................... 31

TROPICAL FISH TACOS................................................................................................................ 34

SPAGHETTI SQUASH PAD THAI.................................................................................................... 35

TURKEY MEATBALLS & MARINARA ZOODLES.............................................................................. 36

ASIAN LETTUCE CUPS.................................................................................................................. 37

UNSTUFFED BELL PEPPER............................................................................................................. 38

VEGAN STIR FRY ......................................................................................................................... 39

TERIYAKI BEEF LETTUCE CUPS..................................................................................................... 41

STRAWBERRY SUMMER SALAD.................................................................................................... 42

Snacks & Sides

ROASTED CURRY CAULIFLOWER................................................................................................ 44

COTTAGE CHEESE W/ TOMATOES............................................................................................ 45

QUINOA TABBOULEH SALAD....................................................................................................... 46

BUTTERNUT SQUASH SOUP......................................................................................................... 47

OATMEAL RAISIN BITES................................................................................................................ 48

Smoothies & Desserts

STRAWBERRY WATERMELON SMOOTHIE..................................................................................... 50

CHOCOLATE PEANUT BUTTER SHAKE.......................................................................................... 51

THIN MINT SMOOTHIE .................................................................................................................. 53

APPLE COOKIES ......................................................................................................................... 54

CHOCOLATE ZUCCHINI MUFFINS............................................................................................... 55

COOKIE DOUGH FROYO............................................................................................................. 56

Seasonings, Dressings & Dips

TACO BELL SEASONING...............................................................................................................59

STRAWBERRY BALSAMIC DRESSING............................................................................................ 60

FIND AN ACCOUNTABILITY BUDDY

short! I’m a health & fitness coach +

lifestyle influencer. I live in Phoenix

with my husband, David, our three

kids, Gretchen, Ralph, Claire, and our

mini bernedoodle, Boot.

In 2012 I started my weight loss

journey and have lost over 50 pounds

before getting married and again

after each baby. (That is over 200

pounds lost in total!)

Through my journey, I have gained

so much confidence and my goal

is to help you get healthy & fit,

and throughout the process,

learn how to love yourself and

become confident in your skin!

(I like the Morning Star Brand) instructions on the box.

2. Cook your egg over easy or sunny-side up.

3. Top burger with your egg and enjoy!

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