Breakfast
Scrambled Eggs + Greens
Stir-fry the chopped turkey, onions, spinach and mushrooms in a skillet coated with cooking spray on medium high heat for 3 minutes (the spinach should be dark green).
Add the eggs and cheese to the skillet while stirring for an additional 2 minutes until the eggs are cooked. Have the berries on the side!.
Olive oil cooking spray
4 oz smoked turkey
1/2 onion, chopped
1 handful of spinach
1/2 cup mushrooms sliced
3 eggs
1 slice of cheese
1 cup of berries
Blueberry Overnight Oats
The night before, mix steel-cut oats, salt and water in a pan and boil it. Turn the heat off and cover the pan for the night.
Boil again in the morning after add the oat bran, flax seeds and cinnamon. Stir thoroughly, take it off the stove and add the blueberries and the protein powder when its cool enough (you can add Splenda or stevia to make it sweeter)
1/2 cup of steel-cut oats
1/8 tsp salt
2 1/2 cups water
1/3 cups oat bran
1 tbsp of flax seeds
1/2 tsp cinnamon
1/2 cup blueberries
1 scoop vanilla protein
Splenda or Stevia (optional)
Reese’s Oatmeal
Combine oats and milk in a large bowl, Microwave for 1 minute stir it and then microwave for another minute.
Stir in the banana, peanut butter, flax and Splenda or stevia (optional) Once the oatmeal is warm but not hot, add the protein powder and mix completely
1/2 cup of rolled oats
1/2 cup milk
1 scoop chocolate protein
1 tbsp natural peanut butter
Splenda or stevia (optional)
1 tbsp of flax meal
1 banana, mashed
Lunch/Dinner
Pecan-Crusted Seared Salmon
Combine olive oil, pecan meal, salt and pepper on a plate, presses both sides of the salmon into the mixture. Heat a pan on medium-high heat and cook each side for 4 minutes. (5 minutes total if you have a grill)
While the salmon is cooking, steam the spinach in a pot with a lid with about an inch of boiling water in it. Drain and mix with either butter or coconut oil. Reheat steamed quinoa, put the salmon and spinach on top
8 oz salmon fillet (no skin)
1 tsp olive oil
2 tbsp pecan meal
Salt and pepper
2 big handfuls raw spinach
1 tsp coconut oil or butter
Steamed quinoa grain 1/2 cup dry
Tuna Burger
Combine all ingredients, excluding muffins in a bowl. Form mixture into 2 large patties.
Fry the tuna burgers in a pan or put them on a grill for 5 minutes. Place on English muffins.
3 cans chunk light tuna in water, (14 oz drained)
1/2 cup flax meal
4 scallions (green onion), minced
2 omega-3 eggs, beaten
1 tsp soy sauce
Dash of garlic powder
Salt and pepper
2 tsp olive oil
2 sprouted grain English muffins
Fajita Chicken & Rice
In a large bowl, combine cooked rice, paprika, cumin and salsa. Stir until mixed and then reheat.
Spray a large pan with cooking spray, stir-fry the roasted chicken strips, onion and bell pepper on high heat for 2 minutes. Add salt and pepper.
Separate the rice onto 2 plates, top with the chicken and veggies and then drizzle lime juice on it. Top with guacamole
2 cups brown rice
1 tsp paprika
1/8 tsp cumin
1/2 cup salsa
1 lb roasted chicken breast
1 small onion, sliced
1 bell pepper, sliced
Salt and pepper
2 tbsp lime juice
4 tbsp guacamole
Quinoa Chicken
Cut the already made chicken breast into 1 inch cubes, heat it together with the spinach and olive oil in a pan. Cook till warm and spinach shrinks
Reheat the quinoa and top it with the chicken and spinach. Add lemon juice and the dash of salt
8 oz roasted chicken breast
1 handful of spinach
Steamed quinoa grain 1/2 cup dry
2 tbsp lemon juice
Dash of salt
1 tbsp extra virgin oil
Chicken with Chick Peas
In a large pan, heat the garlic in the olive oil over medium-heat for a few seconds, then add the chicken and chopped onion. Stir-fry for 2 minutes until onion starts to brown.
Add the remaining ingredients. Continue cooking and stirring for about 3 minutes, until the meal has a thick consistency
2 cloves garlic, chopped
2 tsp olive oil
8 oz roasted chicken breast, chopped
1/2 onion, chopped
1 cup of canned chick peas drained
1 large tomato, chopped
1/4 tsp cumin
1/4 tsp salt
2 cardamom pods
Sides/Snacks
Mediterranean Salad
Cut the cucumber and tomatoes into small cubes, toss it with olive oil and salt. Eat it cold.
1 large cucumber
1 large red tomato
Dash of salt
1 tbsp olive oil
Fruit Salad
Add all the ingredients below in a large bowl and mix them. Splenda or stevia can be added if you need it to be sweeter
1 pint of strawberries sliced
3 medium bananas, sliced
2 large kiwi fruits, peeled and sliced
1 tbsp of lemon juice
Peanut Butter Fudge Bars
Mix everything together in a large bowl and stir. Initially it might seem like there’s not enough water, keep stirring it will eventually become sticky dough.
If needed add 1 tbsp of water at a time. Divide this mixture into 4 portions and put each on in separate pieces of plastic wrap, shape each one into a bar within the wrap. Refrigerate the bars, you can eat them cold or even frozen. I recommend eating one of these bars with vegetables of your choosing
4 scoops chocolate flavored protein
2/3 cup flax meal
4 tbsp chunky natural peanut butter
1/4 cup water
Splenda or Stevia to taste
Guacamole
Combine all the ingredients below in a large bowl and mix. For good texture leave some chunks of avocado.
3 medium avocados
1 medium tomato, chopped
1 tsp lemon juice
1/4 tsp salt