Mocha Overnight Protein Mocha Overnight Protein Mocha Smoothie Mocha Smoothie Asparagus & Mushroom Asparagus &

Asparagus & Mushroom Asparagus & Mushroom

Oats without Chia Seeds Oats without Chia Seeds Frittata Frittata

Honey Mustard Eggs Honey Mustard Eggs Raspberries Raspberries Chocolate Cherry Green Bulletproof Latte with Protein Bulletproof Latte with Protein
Smoothie with Fat

Cucumber Hummus Bites

Crackers & Hummus Simple Protein Shake Crackers & Hummus Toasted Walnuts Apples & Almonds Green Smoothie Muffins Green Smoothie Muffins

Green Goddess Tuna Salad Garlic Butter Chicken Thighs

with Mushrooms

Carrot Sticks Moroccan Chickpea Stew Quinoa Tabbouleh Coconut Shredded Chicken Turkey & Cabbage Stir Fry Pan Fried Garlic Shrimp, Turkey Chili
Soup Snap Peas & Rice

Cucumber Hummus Bites Green Smoothie Muffins Green Smoothie Muffins

Hummus Dippers Hummus Dippers Hummus Dippers Simple Protein Shake Toasted Walnuts Simple Protein Shake Simple Protein Shake

Garlic Butter Chicken Thighs

with Mushrooms

Moroccan Chickpea Stew Quinoa Tabbouleh Coconut Shredded Chicken Turkey & Cabbage Stir Fry Pan Fried Garlic Shrimp, Turkey Chili Lemon Garlic Salmon,
Soup Snap Peas & Rice Broccoli & Sweet Potatoes

Chocolate Avocado Pudding Chocolate Avocado Pudding Chocolate Avocado Pudding Dark Chocolate Dark Chocolate Salted Peanut Fat Bombs Salted Peanut Fat Bombs

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 48% 43% 44% 54% 50% 47% 49%

37% 38% 39% 24% 31% 28% 24%

15% 19% 17% 22% 19% 25% 27%

1962 2049 2233 1990 2100 1700 1809

110g 101g 115g 121g 119g 89g 100g

189g 204g 224g 123g 169g 121g 110g

Fiber 46g Fiber 45g Fiber 48g Fiber 39g Fiber 37g Fiber 23g Fiber 26g

Sugar 56g Sugar 48g Sugar 59g Sugar 51g Sugar 71g Sugar 22g Sugar 26g

76g 100g 97g 114g 105g 109g 121g

Cholesterol 415mg Cholesterol 498mg Cholesterol 232mg Cholesterol 230mg Cholesterol 308mg Cholesterol 674mg Cholesterol 578mg

Sodium 3029mg Sodium 2128mg Sodium 2304mg Sodium 1935mg Sodium 1459mg Sodium 1802mg Sodium 1840mg

Vitamin A 17179IU Vitamin A 13793IU Vitamin A 11582IU Vitamin A 5593IU Vitamin A 8256IU Vitamin A 8048IU Vitamin A 26583IU

Vitamin C 145mg Vitamin C 195mg Vitamin C 222mg Vitamin C 148mg Vitamin C 134mg Vitamin C 56mg Vitamin C 135mg

Calcium 713mg Calcium 1296mg Calcium 1003mg Calcium 1491mg Calcium 1099mg Calcium 1198mg Calcium 1199mg

Iron 20mg Iron 21mg Iron 17mg Iron 18mg Iron 17mg Iron 12mg Iron 14mg

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Apple Arugula Chicken Thighs

Avocado Asparagus Chicken Thighs With Skin
Banana Baby Spinach Extra Lean Ground Turkey
Cherries Basil Leaves Hummus
Lemon Juice Broccoli Salmon Fillet
Lime Carrot Shrimp
Lime Juice Celery
Raspberries Chives
Cilantro Avocado Oil
Cucumber Coconut Aminos
All Natural Peanut Butter Garlic Coconut Oil
Coffee Ginger Dijon Mustard
Maple Syrup Green Cabbage Extra Virgin Olive Oil
Organic Coffee Green Onion Mayonnaise
Jalapeno Pepper White Wine Vinegar
Mint Leaves

Almonds Mushrooms

Black Pepper Parsley Butter

Cardamom Red Bell Pepper Egg
Cayenne Pepper Snap Peas Plain Coconut Milk
Chili Powder Sweet Potato Unsweetened Almond Milk
Cinnamon Tomato

Cumin Yellow Bell Pepper

Dried Thyme Yellow Onion Chocolate Protein Powder

Ground Flax Seed Protein Powder
Onion Powder Vanilla Protein Powder
Sea Salt Basmati Rice Water
Sea Salt & Black Pepper Black Beans

Turmeric Canned Coconut Milk

Walnuts Chicken Broth

Chickpeas
Crushed Tomatoes
Diced Tomatoes
Jasmine Rice
Organic Coconut Milk
Quinoa
Red Kidney Beans
Tuna
Vegetable Broth
Whole Grain Crackers
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Baking Powder
Cacao Nibs
Cocoa Powder
Dark Chocolate
Honey
Oats
Pitted Dates
Stevia Powder
Vanilla Extract
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Mocha Overnight Protein Oats without Chia Seeds

8 hours

Oats (rolled) Combine all ingredients in a large bowl and mix well. Cover and refrigerate
Cocoa Powder overnight.
Chocolate Protein Powder
Divide between bowls or containers. Top with cacao nibs for some crunch.
Unsweetened Almond Milk
Enjoy!
Organic Coffee (brewed and
chilled)
Cacao Nibs (Optional)
Refrigerate in an airtight container for up to four days.

267
8g
34g
Fiber 9g
Sugar 0g
17g
Cholesterol 2mg
Sodium 94mg
Vitamin A 218IU
Vitamin C 0mg
Calcium 288mg
Iron 3mg
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Honey Mustard Eggs

15 minutes

Egg Bring a large pot of water to a boil. Reduce the heat to a simmer and gently
Extra Virgin Olive Oil place eggs into the water. Set your timer for 10 minutes.
White Wine Vinegar
Meanwhile, in a small bowl, whisk together the oil, vinegar, honey, salt and
Dijon Mustard
pepper.
Honey
Sea Salt & Black Pepper (to taste)
After 10 minutes, use a spoon to lift the eggs out of the water. Place in an ice
cold water bath for five minutes to stop the eggs from cooking further. Peel and
set aside.

190 Slice the eggs in half and divide onto plates. Drizzle with the honey mustard
14g
dressing. Enjoy!
2g
Fiber 0g
Sugar 2g
13g
Refrigerate in an airtight container for up to five days.
Cholesterol 372mg
Sodium 156mg
One serving is two eggs.
Vitamin A 540IU Top with chives or parsley.
Vitamin C 0mg
Calcium 56mg
Iron 2mg
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Mocha Smoothie
5 minutes

Unsweetened Almond Milk Add all ingredients into a blender and blend until smooth. Pour into a glass and
Coffee (brewed) enjoy!
Banana (medium)
Vanilla Protein Powder
Cocoa Powder Best enjoyed immediately. Refrigerate in an airtight container for up to two
Vanilla Extract days.
Omit, or add a few spoonfuls of hemp seeds instead.
Use nut-free milk such as oat milk.

244
4g
33g
Fiber 7g
Sugar 15g
22g
Cholesterol 4mg
Sodium 202mg
Vitamin A 575IU
Vitamin C 10mg
Calcium 579mg
Iron 2mg
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Raspberries
3 minutes

Raspberries
Wash berries and enjoy!

64 Do not wash until ready to eat, as washed berries spoil more quickly.
1g
15g
Fiber 8g
Sugar 5g
1g
Cholesterol 0mg
Sodium 1mg
Vitamin A 41IU
Vitamin C 32mg
Calcium 31mg
Iron 1mg
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Chocolate Cherry Green Smoothie with Fat

5 minutes

Cherries (fresh and pitted, or
frozen)
Chocolate Protein Powder
Baby Spinach
Unsweetened Almond Milk
Ground Flax Seed
Extra Virgin Olive Oil
Place all ingredients in your blender and blend until smooth. Pour into a glass
and enjoy!
Add more cherries.
Add some cacao or cocoa powder.
Add ground flax seeds or chia seeds.
Use a blend of hemp seeds and cocoa powder instead.

372
19g
30g
Fiber 7g
Sugar 20g
24g
Cholesterol 4mg
Sodium 223mg
Vitamin A 3411IU
Vitamin C 19mg
Calcium 625mg
Iron 2mg
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Asparagus & Mushroom Frittata

25 minutes

Egg
Preheat the oven to 400ºF (204ºC).
Water
Extra Virgin Olive Oil
Mushrooms (sliced) Add the eggs and water to a bowl and whisk well. Set aside.
Asparagus (sliced)
Green Onion (chopped) Heat the oil in a cast-iron skillet, or another oven-proof skillet, over medium
Sea Salt & Black Pepper (to taste) heat. Add the mushrooms and asparagus and cook until the mushrooms have
softened and the asparagus is fork-tender, five to seven minutes. Stir in the
green onion, salt, and pepper, and continue to cook for another minute until
the green onions have softened.

192
Pour the whisked eggs into the skillet with the vegetables and let the eggs cook
13g
4g for about 30 seconds or until they just begin to set, before gently stirring with a
Fiber 1g spatula to ensure the vegetables are well incorporated into the eggs. Transfer
Sugar 2g the skillet to the oven.
15g
Cholesterol 372mg Bake for 12 to 15 minutes or until eggs have set and are firm to the touch in the
Sodium 146mg
center of the pan. Let sit for five minutes before cutting into wedges. Season
Vitamin A 1033IU
with additional salt and pepper if needed and enjoy!
Vitamin C 4mg
Calcium 70mg
Iron 3mg

Refrigerate in an airtight container for up to three days.

A 10-inch cast-iron pan was used for four servings.
Use milk of choice instead of water. Add fresh or dried herbs, garlic, or red
pepper flakes.
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Bulletproof Latte with Protein

15 minutes

Organic Coffee (brewed) Pour your brewed coffee into a blender with the coconut oil, protein powder,
Coconut Oil and coconut milk (or use a hand blender). Blend on high for 15 seconds or until
Organic Coconut Milk (canned, frothy. Pour into a mug and enjoy! Note: careful using a blender as the heat
full-fat) causes increased pressure and may explode hot contents.
Protein Powder

Use coconut oil or butter.

Add 1 tablespoon MCT oil per cup.
219 Use your favourite tea instead.
19g
2g
Fiber 0g
Sugar 0g
10g
Cholesterol 2mg
Sodium 31mg
Vitamin A 0IU
Vitamin C 0mg
Calcium 63mg
Iron 0mg
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Crackers & Hummus

5 minutes

Whole Grain Crackers

Dip the crackers into the hummus and enjoy!
Hummus

Choose whole grain or gluten-free crackers, rice crackers, sprouted grain,

387 almond flour, or your own homemade crackers!
21g
43g
Fiber 5g
Sugar 6g
8g
Cholesterol 0mg
Sodium 703mg
Vitamin A 17IU
Vitamin C 0mg
Calcium 36mg
Iron 3mg
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Simple Protein Shake

5 minutes

Unsweetened Almond Milk

Blend all ingredients until combined. Enjoy!
Protein Powder
Extra Virgin Olive Oil
Feel free to add flavour, like almond butter, cocoa powder, flavoured protein
powder, or vanilla extract.

233
16g
3g
Fiber 2g
Sugar 0g
20g
Cholesterol 4mg
Sodium 199mg
Vitamin A 499IU
Vitamin C 0mg
Calcium 565mg
Iron 1mg
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Cucumber Hummus Bites

10 minutes

Cucumber (large)
Slice cucumber into 1/4-inch thick rounds.
Hummus
Black Pepper
Top each round with 1 to 2 teaspoons of hummus and a pinch of black pepper.
Serve immediately. Enjoy!

158
11g Top each cucumber hummus bite with a pitted olive, chopped roasted
12g red pepper, some roasted garlic or spicy red pepper flakes.
Fiber 4g
Sugar 2g
5g
Cholesterol 0mg
Sodium 264mg
Vitamin A 95IU
Vitamin C 2mg
Calcium 43mg
Iron 2mg
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Toasted Walnuts
15 minutes

Walnuts (shelled) Preheat oven to 350ºF (177ºC) and spread the walnuts across a baking sheet
lined with parchment paper. Toast in the oven for 5 to 10 minutes, tossing at the
halfway point.

235 Remove from oven, let cool and enjoy!

23g
5g
Fiber 2g
Sugar 1g
5g
Sprinkle with sea salt or spices of your choice.
Cholesterol 0mg
Sodium 1mg
Vitamin A 0IU
Vitamin C 0mg
Calcium 35mg
Iron 1mg
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Apples & Almonds

5 minutes

Apple (sliced)
Core apple and cut it into slices. Serve with almonds.
Almonds

302
18g
33g
Fiber 9g
Sugar 20g
8g
Cholesterol 0mg
Sodium 2mg
Vitamin A 99IU
Vitamin C 8mg
Calcium 107mg
Iron 2mg
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Green Smoothie Muffins

25 minutes

Coconut Oil Preheat your oven to 350ºF (177ºC) and line a muffin tin with liners. Brush the
Baby Spinach liners with coconut oil or use silicone cups to prevent the muffins from sticking.
Banana (ripe)
In your blender, combine the baby spinach, bananas, protein powder, dates,
Vanilla Protein Powder
and milk. Blend until smooth, then add the eggs, oats, and baking powder.
Pitted Dates
Blend again until a batter is formed.
Unsweetened Almond Milk
Egg Scoop the muffin batter into the cups. Bake for 18 to 20 minutes, or until a
Oats (rolled) toothpick inserted into the middle of a muffin comes out clean.
Baking Powder

Let cool and enjoy!

106
2g This recipe was developed and tested with a plant-
16g
based protein powder. If using a different type of protein powder, results may vary.
Fiber 2g
Sugar 4g
Store in an airtight container in the fridge for 4 days, or freeze for two months
6g or more.
Cholesterol 32mg After blending, stir in chocolate chips, fresh berries, walnuts, or anything else
Sodium 156mg you like to add to banana muffins!
Vitamin A 675IU
Vitamin C 3mg
Calcium 134mg
Iron 1mg
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Green Goddess Tuna Salad

10 minutes

Tuna (drained)
Add the tuna to a medium-sized bowl and flake with a fork.
Basil Leaves (packed)
Parsley (packed)
In a blender or food processor add the basil, parsley, mayonnaise, lemon juice
Mayonnaise
and olive oil. Blend until smooth and creamy and the color is pale green.
Lemon Juice
Extra Virgin Olive Oil Add the dressing to the bowl with the tuna. Add the celery and sea salt and
Celery (finely chopped) mix well. Enjoy!
Sea Salt

Refrigerate in an airtight container for up to three days.

One can of tuna is equal to 165 grams (5.8 ounces).
357
Add spices such as cayenne or black pepper.
32g
2g Add chopped shallot and/or garlic.
Fiber 1g Enjoy on a sandwich, on top of mixed greens in a salad or as a dip with
Sugar 1g vegetables and/or crackers.
17g
Cholesterol 41mg
Sodium 695mg
Vitamin A 1075IU
Vitamin C 16mg
Calcium 45mg
Iron 2mg
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Carrot Sticks
5 minutes

Carrot (medium)
Peel the carrot and slice it into sticks. Enjoy!

25 Refrigerate in an airtight container for up to five days. Add water to prevent

0g them from drying out.
6g
Season with salt.
Fiber 2g
Sugar 3g Hummus, guacamole or your favorite dip.
1g
Cholesterol 0mg
Sodium 42mg
Vitamin A 10191IU
Vitamin C 4mg
Calcium 20mg
Iron 0mg
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Hummus Dippers
15 minutes

Yellow Bell Pepper

Slice your pepper, carrot and celery into sticks.
Carrot
Celery
Line up 4 small mason jars (we like to use size 250 ml). Fill the bottom of each
Hummus
with ¼ cup hummus. Then place the veggie sticks into the hummus so that they
are standing vertically. Seal the jar and place in the fridge until ready to eat.

170
11g Make your own hummus! Check out our Sweet Potato Hummus or Green
15g Pea Hummus recipes.
Fiber 5g Substitute in different veggies like cucumber or zucchini.
Sugar 2g
6g
Cholesterol 0mg
Sodium 305mg
Vitamin A 2834IU
Vitamin C 87mg
Calcium 55mg
Iron 2mg
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Moroccan Chickpea Stew

20 minutes

Vegetable Broth Add the broth and the onions to a pot over medium heat. Cook for about 3
Yellow Onion (medium, diced) minutes until the onions begin to soften. Add the chickpeas, salt, turmeric,
Chickpeas (cooked, rinsed) cinnamon, cardamom, and cayenne pepper. Continue to cook for 3 more
minutes.
Sea Salt
Turmeric
Add the tomatoes, parsley, and the dates to the pot and stir to combine.
Cinnamon
Reduce the heat to medium-low and cover the pot with a lid. Cook for 10
Cardamom minutes, stirring occasionally.
Cayenne Pepper
Tomato (large, diced)
Divide between bowls and enjoy!
Parsley
Pitted Dates (chopped)

Refrigerate in an airtight container for up to four days.

One serving is equal to approximately one cup of stew.
213 Add fresh garlic, ginger, chili flakes, and/or raisins.
2g
Rice, quinoa, roasted potatoes, sweet potato, squash, tortillas or crusty
42g
bread.
Fiber 10g
Sugar 16g
9g
Cholesterol 0mg
Sodium 1015mg
Vitamin A 2023IU
Vitamin C 25mg
Calcium 86mg
Iron 6mg
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Garlic Butter Chicken Thighs with Mushrooms

40 minutes

Basmati Rice Preheat the oven to 425ºF (218ºC). Pat the chicken dry with a paper towel. Rub
Chicken Thighs With Skin the oil on the skin side of the chicken and season with salt and pepper.
Extra Virgin Olive Oil
Sea Salt & Black Pepper (to taste) Cook rice according to package directions.
Garlic (cloves, smashed and roughly
chopped) Heat a cast-iron skillet (see note if no cast-iron skillet) over medium-low heat
Butter and once hot, add the chicken skin-side down. Cook for five minutes. Increase
Chicken Broth the heat to medium and continue cooking skin side down for eight minutes,
Lemon Juice until browned, flip and cook for two minutes. Transfer to a plate skin side up
Baby Spinach and set aside, leaving the oil from the chicken in the skillet.
Mushrooms (chopped)
Toss the mushrooms in the skillet and cook undisturbed for three minutes, over
medium heat. Lower the heat to medium-low and add in the garlic and butter
and toss to combine. Cook for two to three more minutes.

489
Pour in the chicken broth and lemon juice and stir to release any browned bits
23g
on the skillet. Place the chicken on top and transfer to the oven and cook for 17
44g
Fiber 2g
to 20 minutes, until the chicken is cooked through.
Sugar 1g
25g Remove the chicken and set aside. Return the skillet to medium heat and whisk
Cholesterol 120mg until bubbling and the sauce has thickened, about two minutes. Add the
Sodium 297mg
spinach to the skillet and cook until wilted, about one to two minutes.
Vitamin A 3695IU
Vitamin C 14mg
Divide the rice, chicken, and vegetables onto plates, drizzling the sauce over
Calcium 56mg
Iron 2mg
everything. Enjoy!

Refrigerate in an airtight container for up to three days.

Omit the butter.
Cook in a pan and then use a separate oven-safe pan and transfer
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the chicken to it to cook in the oven.

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Quinoa Tabbouleh
25 minutes

Quinoa (uncooked) Cook the quinoa according to the directions on the package, and set aside to
Parsley (stems removed, finely cool.
chopped)
Mint Leaves (stems removed, Once cooled, combine the quinoa with the remaining ingredients in a large
finely chopped) mixing bowl. Divide into bowls and enjoy!

Green Onion (finely chopped)

Tomato (medium, chopped)
Extra Virgin Olive Oil
Lemon Juice
Sea Salt & Black Pepper (to taste)
Refrigerate in an airtight container for up to four days.
One serving equals approximately two cups.
Add minced garlic.
Use bulgur, cauliflower rice, hemp seeds, or lentils instead.

134
5g
19g
Fiber 3g
Sugar 1g
5g
Cholesterol 0mg
Sodium 43mg
Vitamin A 3703IU
Vitamin C 56mg
Calcium 63mg
Iron 3mg
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Coconut Shredded Chicken Soup

40 minutes

Chicken Thighs (boneless, skinless) In a shallow dish, add the chicken and season with thyme, onion powder, half
Dried Thyme the sea salt and half the avocado oil.
Onion Powder
In a dutch oven, over medium heat, add the remaining avocado oil along with
Sea Salt (divided)
the onion and celery and cook for 5 minutes. Add the garlic and cook for 1
Avocado Oil (divided)
minute more. Add the chicken to the pot and brown on all sides, about 5 to 7
Yellow Onion (chopped)
minutes.
Celery (chopped)
Garlic (cloves, minced) Add the broth and lower the heat to medium-low and let it simmer for about 10
Chicken Broth minutes. Remove the chicken and shred it using two forks. Return to the pot
Canned Coconut Milk (full along with the coconut milk, lime juice and remaining sea salt and stir to
fat) combine.
Lime Juice
Arugula Divide the chicken into bowls and top with arugula and avocado. Enjoy!
Avocado (sliced)

Refrigerate in an airtight container for up to three days.

392
One serving equals approximately 1 1/2 cups.
28g Add mushroom powder to season the chicken. Top with chili flakes for
10g more spice.
Fiber 4g
Serve with tortilla chips for dipping.
Sugar 3g
25g
Cholesterol 108mg
Sodium 734mg
Vitamin A 436IU
Vitamin C 10mg
Calcium 56mg
Iron 2mg
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Turkey & Cabbage Stir Fry

20 minutes

Extra Lean Ground Turkey
Coconut Oil
Green Cabbage (thinly sliced)
Carrot (large, julienned)
Water
Coconut Aminos
Lime (juiced, plus more for garnish)
Garlic (clove, minced)
Ginger (fresh, minced or grated)
Cilantro (chopped)
Heat a large skillet with a tight-fitting lid over medium-high heat. Leave the lid
off and add the turkey, breaking it up with a wooden spoon as it cooks. Once it
is cooked through and no longer pink, drain any excess drippings from the pan
and set the turkey aside.
To the same skillet, add the oil. Once warm, add the cabbage and carrot. Stir to
coat in the oil and sauté for a minute. Add the water then cover with the lid.
Cook for 4 to 5 minutes or until the cabbage wilts down and carrot is just
tender.
Meanwhile, in a small mixing bowl combine the coconut aminos, lime juice,
garlic and ginger. Set aside.

Add the cooked turkey back to the skillet and stir to mix. Add the coconut
aminos mixture and stir to combine everything. Cook for another 2 to 3 minutes
365
17g
to allow the flavors to develop. Stir in the cilantro.
22g
Fiber 7g
Divide evenly between plates and serve with lime wedges, if using. Enjoy!
Sugar 13g
32g
Cholesterol 112mg
Sodium 524mg
Vitamin A 3927IU Refrigerate in an airtight container for up to three days.
Vitamin C 94mg Add maple syrup or honey, hot sauce, sesame oil or green onion to the
Calcium 145mg
coconut aminos mixture. Season with additional salt as needed.
Iron 3mg
Top with additional cilantro.
Use ground chicken or pork instead.
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Pan Fried Garlic Shrimp, Snap Peas & Rice

20 minutes

Jasmine Rice (uncooked)

Cook the rice according to the directions on the package and set aside.
Shrimp (peeled, deveined)
Sea Salt
Meanwhile, place the shrimp on a plate lined with paper towel and pat dry.
Extra Virgin Olive Oil
Season the shrimp with the salt.
Snap Peas (trimmed)
Chives (chopped) Heat a pan over medium heat and add the olive oil. Once the skillet is warmed,
Garlic (cloves, chopped) add the shrimp and 1/2 garlic and cook for three minutes per side, until pink
Butter and cooked through. Remove and set aside.

Add the snap peas, butter, the rest of the garlic, and toss. Cook for two to three
minutes, until tender-crisp.

369
10g
Divide the rice onto plates and top with shrimp and snap peas. Garnish with
44g chives and season with salt to taste.
Fiber 3g
Sugar 3g
27g
Cholesterol 190mg Refrigerate in an airtight container for up to two days.
Sodium 435mg Use ghee or butter to finish cooking the shrimp. Add chili flakes or black
Vitamin A 704IU
pepper to the shrimp and rice.
Vitamin C 11mg
Calcium 107mg
Use green onion or another fresh herb such as parsley.
Iron 1mg
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Turkey Chili
40 minutes

Extra Virgin Olive Oil Heat oil in a large dutch oven over medium heat. Add the ground turkey and
Extra Lean Ground Turkey onion and saute for about five to seven minutes, or until the turkey is cooked
Yellow Onion (chopped) through.

Diced Tomatoes
Add all of the remaining ingredients and stir to combine. Bring to a boil, then
Crushed Tomatoes
reduce the heat and simmer for 30 minutes.
Black Beans (cooked, rinsed)
Red Kidney Beans (cooked,
Divide into bowls, serve and enjoy!
rinsed)
Carrot (chopped)
Celery (chopped)
Red Bell Pepper (chopped) Refrigerate in an airtight container for up to three days or freeze for up to two
Jalapeno Pepper (chopped) months.
Chili Powder One serving is equal to approximately two cups of chili.
Cumin Add a pinch of cayenne.
Sea Salt Top with shredded cheese, extra jalapeño slices, cilantro, sour
cream, or avocado.
Add sliced mushrooms, sliced kale, or baby spinach.

266
7g
31g
Fiber 12g
Sugar 7g
20g
Cholesterol 42mg
Sodium 577mg
Vitamin A 4462IU
Vitamin C 35mg
Calcium 114mg
Iron 5mg
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Lemon Garlic Salmon, Broccoli & Sweet Potatoes

30 minutes

Sweet Potato (small, cut into cubes) Preheat the oven to 375ºF (190ºC) and line a baking sheet with parchment
Broccoli (cut into florets) paper.
Extra Virgin Olive Oil
(divided) Add the sweet potato and broccoli to the pan and drizzle with 2/3 of the oil
and season with half of the salt. Stir to evenly coat the vegetables and bake for
Sea Salt
10 minutes.
Lemon Juice
Garlic (clove, minced)
Meanwhile, in a small bowl combine the remaining oil, lemon juice, garlic, and
Parsley (finely chopped) parsley.
Salmon Fillet
Remove the pan from the oven. Stir the vegetables and make room for the
salmon in the centre of the pan.

478 Place the salmon on the pan and season with the remaining salt. Spoon the
21g lemon garlic sauce over top of the fillets. Continue to bake for 15 minutes or
33g until the salmon is cooked through and the vegetables are tender. Divide
Fiber 6g between plates and enjoy!
Sugar 7g
39g
Cholesterol 94mg
Sodium 473mg
Refrigerate in an airtight container for up to three days.
Vitamin A 19239IU
Vitamin C 90mg
One serving equals approximately six ounces of salmon, two cups of sweet
Calcium 108mg potatoes, and one cup of broccoli.
Iron 3mg Use other fresh herbs like chives or basil.
Fresh herbs or lemon wedges.
Use cauliflower, Brussels sprouts, cabbage, zucchini, or bell pepper instead.
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Chocolate Avocado Pudding

10 minutes

Avocado Add the avocado, soaked dates and maple syrup to the food processor and
Pitted Dates (chopped, soaked pulse to combine. Add the coconut milk and blend until the avocado mixture is
and drained) smooth, scraping down the sides of the bowl as needed.
Maple Syrup
Plain Coconut Milk (from the Add the cocoa powder and blend again until combined.
carton)
Cocoa Powder
Serve chilled. Enjoy!

353
Refrigerate in an airtight container for up to two days.
22g
45g
One serving is approximately 1/2 cup of pudding.
Fiber 14g Add vanilla extract. Adjust maple syrup to taste for a sweeter pudding.
Sugar 26g Fresh berries or toasted coconut.
5g
Medjool dates were used to create this recipe.
Cholesterol 0mg
Sodium 19mg Use another non-dairy or dairy milk instead.
Vitamin A 281IU Use a blender instead.
Vitamin C 13mg
Calcium 127mg
Iron 2mg
 https://flourishaftercancer.com/

Dark Chocolate
1 minute

Dark Chocolate (at least 70%

Break apart chocolate into pieces and divide into bowls. Enjoy!
cacao)

Sprinkle with a bit of coarse sea salt or cayenne pepper for a kick.
299
21g
23g
Fiber 5g
Sugar 12g
4g
Cholesterol 2mg
Sodium 10mg
Vitamin A 20IU
Vitamin C 0mg
Calcium 37mg
Iron 6mg
 https://flourishaftercancer.com/

Salted Peanut Fat Bombs

50 minutes

All Natural Peanut Butter

Arrange paper baking cups on a plate or a small baking sheet. Set aside.
Coconut Oil
Sea Salt
Set up a double boiler: Fill a medium pot with an inch of water and place a
Stevia Powder
smaller pot or heat-safe bowl on top ensuring the water is not touching the
bottom of the smaller pot or bowl. The smaller pot or bowl should rest tightly
on top of the pot and any water or steam should not be able to escape. Bring
water to a boil then reduce to lowest heat.
209
20g
Add the peanut butter and coconut oil to the smaller pot. Allow them to melt
5g
and stir to combine. Stir in the salt and stevia powder.
Fiber 1g
Sugar 2g
5g
Divide the peanut butter mixture between the paper baking cups then transfer
Cholesterol 0mg to the freezer. Allow the fat bombs to set for at least 30 minutes or until solid.
Sodium 102mg Transfer to an airtight container and keep frozen. Enjoy!
Vitamin A 0IU
Vitamin C 0mg
Calcium 11mg
Iron 0mg Keep fat bombs in the freezer for up to one month. Fat bombs will melt at
room temperature.
One serving is one fat bomb.
Adjust stevia and salt to taste. Add vanilla extract.
Flaked sea salt.
Use another nut or seed butter instead.
Use liquid stevia drops, monk fruit sweetener drops or other
powdered sugar alternative (not granulated).