EAT YOUR WAY LEAN

COOK
BOOK
By Lauren Gleisberg
Ea t Yo u r Way Lean C o o kb o o k
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TABLE OF CONTENTS
cookbook o v er v i ew . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 4
break f a s t s . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 5
Egg in a Hole & Protein-Packed French Toast . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 5
Blueberry Lemon Protein Muffin & 3 Ingredient Breakfast Muffins . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 6
Breakfast Taquitos & The Most Simple Pancakes . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 7
Breakfast Burrito & Egg Scramble ........ . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 8
Yogurt Parfait & Banana Chocolate Chip Protein Muffin . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 9
Cinnamon Apple Oats & Breakfast Sandwich . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 10
Pronola (Protein Granola) & Chocolate Cake Batter Overnight Oats . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 11
Avo Egg Toast & Bacon Wrapped Egg Muffins . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 12

s m oot h i e s . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 13
Slimming Grapefruit & Berry Good Green Smoothie . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 13
Energizing Chai Tea & Perfect Morning Chocolate Coffee Smoothie . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 14
Refreshing Recovery & Strawberry Banana Smoothie . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 15
Creamy Green & Peanut Butter Banana Smoothie . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 16
Chocolate Chip & Pumpkin Pie Smoothie . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 17

entree s . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 18
Orange Chicken & Grilled Salmon + Avo Salsa . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 18
Honey Lime Chicken Kabobs & Baked Chicken Nuggets . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 19
Cool and Crunchy Chicken Salad & Philly Cheesesteak Stuffed Peppers . . . . . . . . . . . . . . . . . . . . . . . . . . . 20
Roasted Garlic and Parmesan Shrimp & Chicken Cordon Bleu . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 21
Cauliflower Crust Calzone .................. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 22
Crispy Coconut Chicken or Shrimp & Crispy Bruschetta Chicken . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 23
Tuna Patty & Chicken and Avocado Salad . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 24
Turkey Meatballs & Greek Turkey Burger . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 25
Mediterranean Chicken Bake & Turkey Avocado and Cheese Panini . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 26
Simple Spaghetti & Spicy Chicken Poppers . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 27
Spicy Shrimp Tacos & Meaty Nachos .... . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 28
Pizza & Tuna Casserole Bake .............. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 29
Chunky Chicken Noodle Soup ............. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 30
Crockpot Buffalo Chicken Lettuce Wraps & Stuffed Salmon . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 31
Chicken Parm Zoodle Dish & BBQ Salmon Foil Packet . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 32
Bacon Cheeseburger Quesadilla & Dairy-Free Zucchini Lasagna . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 33
Savory Chicken Stir Fry & BBQ Chicken Pizza . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 34
Three Minute Tuna Mix & Chicken Fried Rice . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 35
Sausage and Pepper Zucchini Boats & Summer Salad . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 36

sides .......................................................................... 37
Margherita Pizza Bites & TCA Salad ...... . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 37
Roasted Chickpeas & Greek Pasta Salad . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 38
Cauliflower Breadsticks .................... . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 39
Veggie Bake & Cinnamon Sugar Pita Chips . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 40
Baked Sweet Potato Chips & Peanut Butter and Banana Rice Cakes . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 41

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TABLE OF CONTENTS
Garlic and Parmesan Kale Chips & Roasted Brussel Sprouts . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 42
Lemon Rosemary Roasted Potatoes & Balsamic Roasted Cauliflower . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 43
Cinnamon Sweet Potato Mash & Cauliflower Tots . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 44
Mexican Style Quinoa & Handmade Sweet Potato Fries . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 45
Cilantro Lime Rice & Cucumber Tomato Dill Salad . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 46
Energy Bites & Cinnamon Almonds ...... . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 47
Zucchini Chips + Dill Dip .................... . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 48

Sweet s . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 49
Cake Batter & Mint Chocolate Chip Ice Cream . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 49
5 Minute Strawberry Froyo & Quick and Easy Watermelon Sorbet . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 50
Guilt Free Ice Cream & Cookie Dough ... . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 51
Frozen Yogurt Bark & Chocolate Coconut Chia Seed Pudding . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 52
Brownie Muffins & Funfetti Cupcake .... . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 53

D i p s + Dre s s i n g s . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 54
Creamy Avocado Dip & Spinach Dip ..... . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 54
Feta Dip & Avocado Hummus ............. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 55
Dressings . ..................................... . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 56
Shots . . . . . . ..................................... . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 57

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coo k boo k o v e r v i e w
This cookbook sections contains delicious and nutritious recipes that will allow you to eat your way
lean guilt-free, of course! Here are a few tips to make it work best for you!

d i eta r y r est r i ct i ons v a r i at i ons

The great thing about the Eat Your Way Lean Not all plate sections are fulfilled in each of the
guidelines is that they serve as a guide and can fit recipes. This is intentionally designed to help you
a variety of dietary requirements whether you’re a create new, fresh meals each time. For instance, if you
vegetarian or prefer to eat gluten-free! You can easily cook the Egg in a Hole for breakfast, one morning you
substitute ingredients, such as gluten-free bread for may choose to add toast to your meal and the next
Ezekiel bread or omit cheese. Use the guidelines and time you cook it, you might opt for granola with the
tweak the recipes to fit your specific needs! It’s exactly meal to fulfill the empty carbohydrate section. These
why they’re guides! variations keep the recipes feeling new each time and
allow you to incorporate the foods you most prefer!

m eas u r e m ents
In these recipes, I’ve included exact measurements,
such as 3 ounces, 1 tablespoon, 1/2 cup, etc. to help l i sten to y o u r bo d y
you gain a better sense of portions by comparing real
measurements to how we use our hand as a guide Everything in this Eat Your Way Lean Meal Plan is a
for measuring portions. For example, dark chocolate suggestion. If you feel that it’s too much food, take out
chips fall into the extras section, which is the size of a carb serving or an entire meal. If you feel that it’s not
your thumb; in the recipes, you’ll note some call for 1 enough, slowly add in a little extra. For best results,
tablespoon of dark chocolate chips, which is about an follow the guidelines and listen to your body to make
equivalent measurement to the size of your thumb. tweaks. Enjoy this happy, healthy lifestyle!

foo d p late sect i on i cons

These icons are designed to help you recognize which food plate sections
are fulfilled as they relate to meals and recipes. When you see an icon
highlighted, it indicates that section should be fulfilled in a meal or it is included in a recipe.

Protein Fats Carbohydrates Vegetables Extras

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Egg In a Hole
i n g r e d i ents
• 1 tbsp olive oil
• 1/2 red bell pepper
• 2 eggs, 2 egg whites
• 2 tbsp Parmesan or dairy free cheese (optional)
• 1 pinch sea salt
• 1 pinch pepper

i nst r u ct i ons
• Heat olive oil in a sauté pan over medium heat
• Cut bell pepper into 2 separate 1” thick rings and remove the
seeds and center
• Place bell peppers into the pan, sautéing for a minute in the oil
• Slowly add 1 egg into each pepper then add 1 egg white into each
pepper (do this step slowly to cut down on the egg leaking out;
some will leak out, but do not worry)
• Sprinkle with salt and pepper
Plate S ect i ons F u lf i lle d : • After a few minutes, gently flip over the egg/pepper and cook to
desired yolk preference (if egg spill out, attempt to place in back
in the pepper. It may get messy, but have fun with it because it’s
one delicious mess)
• Top with cheese if desired
Protein Fats Carbohydrates Vegetables Extras
(if added cheese)

Protein-Packed French Toast

* You may also enjoy using only 1 slice of bread and toping with 1/2 cup of fruit

i n g r e d i ents
• 2 slices Ezekiel bread
• 3 egg whites
• 1 tbsp stevia or natural, sugar-free substitute
• 1 tsp cinnamon
• 1/2 tsp vanilla extract
• 1/2 scoop vanilla or cinnamon protein powder
• 1 spash unsweetened almond milk
• 1 tbsp pure maple syrup or Greek yogurt

i nst r u ct i ons
• In a large bowl, combine egg whites, vanilla extract, and almond
milk; whisk
• Add in stevia, cinnamon and protein powder; mix well
• Apply a non-stick spray to pan over medium heat
• Dip bread into egg mixture, coating on one side then flipping to
coat the other side
• Place bread into the pan, cooking for about 2-3 minutes on each Plate S ect i ons F u lf i lle d :
side or to desired darkness
• Enjoy with maple syrup or Greek yogurt

Protein Fats Carbohydrates Vegetables Extras

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Blueberry Lemon Protein Muffin

i n g r e d i ents
• 1 scoop vanilla protein powder
• Juice from 1/4 lemon
• 1 tbsp stevia or natural, sugar-free substitute
• 2 tbsp oat flour (blended oats) or almond meal (lower carb option
– ideal for meal 5)
• 1 egg
• 1/4 cup blueberries
• 1-3 splashes unsweetened almond milk

i nst r u ct i ons
• Apply a non-stick spray to a mug
• Add in the protein powder, lemon juice, stevia, oat flour or
almond meal an an egg, mixing well. If necessary, add in a
splash (or more) of unsweetened almond milk to reach a tacky
consistency.
• Gently stir in the blueberries
Plate S ect i ons F u lf i lle d : • Microwave for about 1 minute and 30 seconds or until muffin is
cooked through (timing will depend on the microwave, so you
may want to begin with 1 minute)
• Flip out onto a plate or enjoy straight from the mug

Protein Fats Carbohydrates Vegetables Extras

(oat flour = 1/4, almond meal = 0)

3 Ingredient Breafast Muffins

*recipe makes 3 servings

i n g r e d i ents
• 2 overly ripe bananas
• 4 eggs
• 3 tbsp dark chocolate chips or cacao nibs

i nst r u ct i ons
• Preheat oven to 375 degrees F
• Mash bananas and whisk eggs; combine in a bowl
• Spray a muffin tin with nonstick spray and pour in banana egg
mix
• Evenly distribute chocolate chips to each muffin tin
• Bake for 20-25 minutes and allow to cool

Plate S ect i ons F u lf i lle d :

Protein Fats Carbohydrates Vegetables Extras

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Breakfast Taquitos
i n g r e d i ents
• 2 small or 1 large brown rice, corn or Ezekiel tortilla(s)
• 1 egg, 1 egg white
• 2 oz ground Italian sausage
• 2 tbsp shredded cheese
• 1/4 cup fresh salsa (optional)

i nst r u ct i ons
• Preheat the oven to 425 degrees
• Brown Italian sausage in a sauté pan. When cooked, add in eggs
and scramble; set the egg/sausage mix aside
• Warm tortilla(s) in the microwave for 10-15 seconds
• Place eggs/sausage mix and cheese in the center of the tortilla
and roll
• Transfer the tortillas to a baking sheet lined with parchment
paper, placing the seam of the tortilla down
• Bake for 10-12 minutes or until crisped to preference
Plate S ect i ons F u lf i lle d : • Dip in salsa if desired

Protein Fats Carbohydrates Vegetables Extras

The Most Simple Pancakes

i n g r e d i ents
• 1 banana
• 2 eggs
• 1 tsp ground cinnamon

i nst r u ct i ons
• Mash the banana in a bowl
• Mix together banana, eggs, and ground cinnamon (batter will be
very runny)
• Use a non-stick spray on a pan over medium heat
• Add pancake batter to pan when hot, making 3-4 pancakes and
flip half way through cooking

Plate S ect i ons F u lf i lle d :

Protein Fats Carbohydrates Vegetables Extras

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Breakfast Burrito
i n g r e d i ents
• 2 eggs, 2 egg whites
• 2 small or 1 large brown rice, corn or Ezekiel tortilla
• 2 slices natural, uncured bacon, cut into bite-sized pieces
• 1 tbsp red onion, chopped
• 1 tbsp tomato, chopped
• 1 handful spinach
• 2 tbsp feta or dairy free cheese (optional)

i nst r u ct i ons
• Mix 2 full eggs (with yoke) and 2 egg whites (no yoke) together &
whisk
• Use a non-stick spray on a pan over medium heat
• Sautee red onions and bacon pieces, stirring for 2-4 minutes. Add
spinach and tomato and cook until spinach is wilted
• Transfer veggie/bacon mix to a bowl
• In the same pan, add eggs & scramble. When eggs are cooked,
Plate S ect i ons F u lf i lle d : add in veggie/bacon mix
• Spoon onto the center of a tortilla, adding cheese if desired and
roll

Protein Fats Carbohydrates Vegetables Extras

Egg Scramble
i n g r e d i ents
• 2 eggs, 2 egg whites
• 2 slices natural, uncured bacon, cut into bite-sized pieces
• 1 tbsp red onions, chopped
• 1/4 c bell peppers, chopped
• 1/4 c mushrooms, chopped
• 1/4 avocado, diced
• 1/2 cup potatoes, diced
• 1/4 cup water

i nst r u ct i ons
• Add water and potatoes to a greased pan
• Cover and bring to a boil over high heat, cooking for about 5
minutes or until the water has evaporated and the potatoes
begin to sauté
• Uncover; add in bacon pieces, onions, peppers, and mushrooms,
stirring and sautéing with the potatoes for an additional 5
minutes Plate S ect i ons F u lf i lle d :
• Mix 2 full eggs (with yoke) and 2 egg whites (no yoke) together &
whisk
• Add in eggs and scramble
• Toss in avocado pieces at the last minute
Protein Fats Carbohydrates Vegetables Extras

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Yogurt Parfait
i n g r e d i ents
• 6 ounces plain, nonfat Greek yogurt
• 1 tbsp stevia or natural, sugar-free substitute
• 1/4 tsp vanilla extract
• 1/4 cup strawberries, sliced
• 1/2 banana, sliced
• 1/4 cup raw, old-fashioned oats
• 2 tbsp sliced almonds

i nst r u ct i ons
• In a bowl, mix together yogurt, stevia, and vanilla extract; more
stevia and vanilla may be added to obtain desired sweetness
• Slice fruit
• Stir in almonds, oats, banana slices and strawberry slices to
yogurt mix

Plate S ect i ons F u lf i lle d :

Protein Fats Carbohydrates Vegetables Extras

Banana Chocolate Chip Protein Muffin

i n g r e d i ents
• 1 banana
• 1 scoop of vanilla protein
• 1 egg
• 1 tbsp almond meal or oat flour (oat flour = blended oats)
• 1 splash of almond milk
• 1 tbsp chocolate chips

i nst r u ct i ons
• Use a non-stick spray on a mug
• Mash the banana well in a mug
• Mix in protein powder, egg and almond meal or coconut flour;
then gently stir in the chocolate chips. If necessary, add in a
splash of almond milk
• Microwave for about 1 minute and 30 seconds or until muffin is
cooked through (timing will depend on the microwave, so you
may want to begin with 1 minute)
Plate S ect i ons F u lf i lle d :

Protein Fats Carbohydrates Vegetables Extras

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Cinnamon Apple Oats

i n g r e d i ents
• 1/4 cup raw-old fashioned oats
• 1/2 cup water
• 1/2 apple, diced
• 1 tbsp stevia, or natural, sugar-free substitute
• 1/2 tsp cinnamon
• 1 splash unsweetened almond milk

i nst r u ct i ons
• In a small saucepan, boil water and add oats
• Lower the heat to medium-low and cover oats, cooking for 5-7
minutes or until all the water is absorbed
• At the same time, apply a non-stick cooking spray to a sauté
pan and heat diced apples on medium-low until the apples are
softened; instead, you may heat in the microwave for 20-30
seconds
• Combine cooked oatmeal, softened apples, and cinnamon; mix,
Plate S ect i ons F u lf i lle d : adding a splash of almond milk if needed

Protein Fats Carbohydrates Vegetables Extras

Breakfast Sandwich
i n g r e d i ents
• 2 slices Ezekiel or gluten free bread
• 2 fried eggs
• 2 slices natural turkey bacon
• 1/4 avocado, sliced
• 2 large sliced tomatoes

i nst r u ct i ons
• Use a non-stick spray on a medium-high heat skillet
• Fry 2 eggs and cook turkey bacon on the skillet, flipping both until
cooked through
• Toast bread
• Slice avocado & tomato
• Form sandwich by layering eggs, turkey bacon, tomatoes, then
avocado between two toasted slices of bread

Plate S ect i ons F u lf i lle d :

Protein Fats Carbohydrates Vegetables Extras

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Pronola (Protein Granola)

i n g r e d i ents
• 1/2 cup natural granola
• 1 scoop vanilla protein
• 1 cup unsweetened almond milk

i nst r u ct i ons
• Mix protein and almond milk by combining in a water bottle and
shaking
• Combine granola and protein milk in a bowl

Plate S ect i ons F u lf i lle d :

Protein Fats Carbohydrates Vegetables Extras

Chocolate Cake Batter Overnight Oats

i n g r e d i ents
• 1/2 cup raw, old-fashioned oats
• 1/2 cup unsweetened almond milk
• 1/4 cup plain, nonfat Greek yogurt
• 1/2 scoop or ~3 tbsp chocolate or vanilla protein powder
• 1-2 unsweetened cocoa powder
• 1 tbsp stevia or natural, sugar-free substitute
• Pinch sea salt

i nst r u ct i ons
• Combine and mix all ingredients in a bowl or jar with a lid
• Refrigerate covered jaw overnight or until oats are softened and
liquid is absorbed
• Enjoy cold or microwave for ~45 seconds to eat warm

Plate S ect i ons F u lf i lle d :

Protein Fats Carbohydrates Vegetables Extras

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12

Avo Egg Toast

i n g r e d i ents
• 2 slices Ezekiel or gluten free bread
• ¼ avocado
• 2 eggs
• Pinch sea salt
• Pinch pepper
• Pinch red pepper flakes (optional)

i nst r u ct i ons
• Toast two slices of bread
• Apply a nonstick spray to a pan over medium-high heat and fry
two eggs to desired yolk preference
• Mash and spread avocado evenly over two slices of toast and
sprinkle on salt, pepper and red pepper flakes
• Place fried egg on toast and enjoy open face

Plate S ect i ons F u lf i lle d :

Protein Fats Carbohydrates Vegetables Extras

Bacon Wrapped Egg Muffins

*recipe makes 3 servings (1 serving = 2 egg muffins)

i n g r e d i ents
• 6 slices natural, uncured bacon
• 6 eggs
• 1 cup veggie mix ins: bell pepper, zucchini, mushrooms, onion,
tomato, etc.
• 3 tbsp shredded cheese (optional)

i nst r u ct i ons
• Preheat oven to 350 degrees F
• Apply a nonstick spray to a muffin tin and line each muffin tin
with a slice of bacon, forming a circle
• Whisk eggs in a bowl and fill up each muffin tip ¾ of the way with
eggs
• Chop veggies and distribute evenly into each muffin tin; sprinkle
on cheese if desired
• Bake for 25-30 minutes or until cooked through

Plate S ect i ons F u lf i lle d :

Protein Fats Carbohydrates Vegetables Extras

(if cheese added)

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Slimming Grapefruit Smoothie

Plate
S ect i ons
F u lf i lle d : Protein Fats Carbohydrates Vegetables Extras

i n g r e d i ents
• 1 cup ice
• 1 cup unsweetened almond milk
• 1/4 grapefruit, skin removed
• 1/2 cup pineapple
• 1 scoop vanilla or berry protein powder

i nst r u ct i ons
• Cut off the skin of the grapefruit so only the grapefruit flesh
remains
• Combine all ingredients
• Blend

Berry Good Green Smoothie

Plate
S ect i ons
F u lf i lle d : Protein Fats Carbohydrates Vegetables Extras

i n g r e d i ents
• 1 cup ice
• 1 cup unsweetened almond milk
• 1/2 banana
• 1/2 cup mixed berries of choice: strawberries, blueberries, and
raspberries
• 1 cup spinach
• 1 scoop vanilla or berry protein powder
• 1 tbsp stevia or natural, sugar-free substitute

i nst r u ct i ons
• Combine all ingredients
• Blend

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Energizing Chai Tea Smoothie

Plate
S ect i ons
F u lf i lle d : Protein Fats Carbohydrates Vegetables Extras

i n g r e d i ents
• 1 cup ice
• 1 cup unsweetened almond milk
• 1 chai tea bag (could also use green tea)
• 1 banana
• 1/4 tsp vanilla extract
• 1 scoop vanilla protein powder

i nst r u ct i ons
• On a stovetop or in the microwave, heat milk until hot and
steamy
• Place tea bag in warm milk and allow it to steep for a few minutes
• Remove tea bag and combine all ingredients in the blender
• Blend

Perfect Morning Chocolate Coffee Smoothie

Plate
S ect i ons
F u lf i lle d : Protein Fats Carbohydrates Vegetables Extras

i n g r e d i ents
• 1 cup ice
• 1 cup unsweetened almond milk
• 1-2 tsp espresso powder, ground coffee or instant coffee
• 1 tsp unsweetened cocoa powder
• 1 banana
• 1 tbsp dark chocolate chips or cocao nibs
• 1 scoop vanilla or chocolate protein powder

i nst r u ct i ons
• Combine all ingredients
• Blend

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15

Refreshing Recovery Smoothie

Plate
S ect i ons
F u lf i lle d : Protein Fats Carbohydrates Vegetables Extras

i n g r e d i ents
• 1 cup ice
• 1 cup pure coconut water
• 1/2 tbsp chia seeds
• 1/2 tbsp flax seed meal
• 1 tbsp natural peanut butter or almond butter
• 1 banana
• 1 scoop vanilla protein powder

i nst r u ct i ons
• Combine all ingredients
• Blend

Strawberry Banana Smoothie

Plate
S ect i ons
F u lf i lle d : Protein Fats Carbohydrates Vegetables Extras

i n g r e d i ents
• 1 cup ice
• 1 cup unsweetened almond milk
• 1/4 cup strawberries
• 1/2 banana
• 1/4 cup raw, old-fashioned oats
• 1 tbsp stevia or natural, sugar-free substitute
• 1 scoop vanilla protein powder

i nst r u ct i ons
• Combine all ingredients
• Blend

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Creamy Green Smoothie

Plate
S ect i ons
F u lf i lle d : Protein Fats Carbohydrates Vegetables Extras

i n g r e d i ents
• 1 cup ice
• 1 cup unsweetened almond milk
• 1 banana
• 1 cup spinach
• 1/4 avocado
• 1 tbsp chia seeds
• 1 tbsp stevia or natural, sugar-free substitute
• 1 scoop vanilla protein powder

i nst r u ct i ons
• Combine all ingredients
• Blend

Peanut Butter Banana Smoothie

Plate
S ect i ons
F u lf i lle d : Protein Fats Carbohydrates Vegetables Extras

i n g r e d i ents
• 1 cup ice
• 1 cup unsweetened almond milk
• 1 banana
• 1 tbsp natural peanut butter or almond butter
• 1 tbsp stevia or natural, sugar-free substitute
• 1 scoop vanilla protein powder

i nst r u ct i ons
• Combine all ingredients
• Blend

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Chocolate Chip Smoothie

Plate
S ect i ons
F u lf i lle d : Protein Fats Carbohydrates Vegetables Extras

i n g r e d i ents
• 1 cup ice
• 1 cup unsweetened almond milk
• 1 banana
• 1/2 tsp vanilla extract
• 1-2 tbsp unsweetened cocoa powder
• 1 tbsp dark chocolate chips or cacoa nibs
• 1 tbsp stevia or natural, sugar-free substitute
• 1 scoop chocolate or vanilla protein powder

i nst r u ct i ons
• Combine all ingredients
• Blend

Pumpkin Pie Smoothie

Plate
S ect i ons
F u lf i lle d : Protein Fats Carbohydrates Vegetables Extras

i n g r e d i ents
• 1 cup ice
• 1 cup unsweetened almond milk
• 1/4 cup pumpkin puree
• 1 banana
• 1/4 tsp ground cinnamon
• 1/4 tsp pumpkin pie spice
• 1 tbsp stevia or natural, sugar-free substitute
• 1 scoop vanilla protein powder

i nst r u ct i ons
• Combine all ingredients
• Blend

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Orange Chicken
i n g r e d i ents
• 4 oz chicken breast, diced
• 2 tbsp olive oil
• 1 tbsp green onions, sliced
sa u ce
• 1 garlic clove, minced
• ¼ cup fresh squeezed orange juice (~1 medium orange)
• 1 tbsp honey
• 2.5 tbsp liquid or coconut aminos (healthier, low-sodium soy
sauce alternative)
• 1.5 tbsp cornstarch
• 1-3 pinches red pepper flakes
i nst r u ct i ons
• Cut chicken into bite-sized pieces
• Heat oil in a pan over medium heat and add in chicken, cooking
until brown
• Mix sauce ingredients in a small bowl
Plate S ect i ons F u lf i lle d : • Add ¾ of the sauce to chicken pan and reduce heat, stirring until
the chicken in coated in sauce and the sauce is thickened
• Remove chicken from pan and pour on remaining sauce mix; toss
• Slice green onions and sprinkle over chicken

Protein Fats Carbohydrates Vegetables Extras

Grilled Salmon + Avo Salsa

i n g r e d i ents rub
• 4 oz salmon filet • 4 pinches chili powder
• 1 tbsp olive oil • 1/8 tsp cumin
• 1/8 tsp sea salt
• 1/8 tsp pepper
salsa
• 1/4 avocado
• 1-2 tbsp red onion, chopped
• 1/2 tsp cilantro, chopped
• Juice from 1/2 lime

i nst r u ct i ons
• In a small bowl, combine chili powder, cumin, salt and pepper
• Coat both sides of the salmon with olive oil, then rub the salmon
with the seasoning mix
• Apply a non-stick spray to a sauté, grill pan or grill (grill pan or grill
are ideal)
• Grill salmon for 3-5 minutes on each side or until cooked through
Plate S ect i ons F u lf i lle d :
• In a small bowl, combine avocado, chopped onion, chopped cilantro
and lime juice
• Spread avocado salsa on top of salmon and serve

Protein Fats Carbohydrates Vegetables Extras

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Honey Lime Chicken Kabobs

i n g r e d i ents
• 4 oz chicken breast, diced
• 3 skewers
m a r i na d e
• 1 tbsp liquid or coconut aminos
• (healthier, low-sodium soy sauce alternative)
• 1/2 tbsp honey
• 1/2 tbsp olive oil
• Juice from 1/2 lime
• 1/2 tbsp cilantro, chopped
• 1 pinch red pepper flakes
• 1 pinch sea salt
• 1 pinch pepper
i nst r u ct i ons
• In a bowl, combine soy sauce, honey, olive oil, lime juice, chopped
cilantro, red pepper flakes, salt and pepper; mix well
• Dice chicken into bite-sized pieces and place in the bowl of
Plate S ect i ons F u lf i lle d : marinade, coating the chicken; marinade in the fridge for a
minimum of 1 hour or up to overnight
• Place chicken dices on skewers
• Apply a non-stick spray to a pan, grill pan or grill over medium
heat and cook skewers, flipping throughout
Protein Fats Carbohydrates Vegetables Extras
(1/2)

Baked Chicken Nuggets

i n g r e d i ents
• 4 oz chicken breast
• 1/4 cup oat flour (blended oats) or almond meal (this lower carb
option is ideal for meal 5)
• 1/8 tsp garlic powder
• 1/2 tsp paprika
• 1/4 tsp cumin
• 1/4 tsp cayenne pepper
• 1/4 tsp sea salt
• 1/4 tsp pepper
• 1 egg

i nst r u ct i ons
• Preheat oven to 375 degrees F and line a baking sheet with
parchment paper
• Cut chicken breast into nugget-sized pieces
• In a bowl, combine almond meal, paprika, garlic, cumin, cayenne
pepper, salt and pepper; whisk an egg in a small bowl Plate S ect i ons F u lf i lle d :
• Dip chicken in egg, then coat in breading mix
• Place on a baking sheet and bake for ~20 minutes or until cooked
through and crispy
Protein Fats Carbohydrates Vegetables Extras
(oat flour = 1/4, almond meal = 0)

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Cool & Crunchy Chicken Salad

*this is the perfect recipe to use with chicken that has been previously cooked

i n g r e d i ents
• 4 oz chicken breast, shredded
• 2 tbsp plain, nonfat Greek yogurt
• 1 tsp Dijon mustard
• 1 tsp juice from lemon
• 1/2 cup red apple, chopped
• 1/4 cup celery, chopped
• 1 pinch sea salt
• 1 pinch pepper

i nst r u ct i ons
• Bake chicken at 400 degrees F for around 20-25 min and allow to
cool; shred chicken with a fork once cooled
• In a bowl, mix together yogurt, Dijon mustard, lemon juice, apple,
chopped celery, sea salt, and pepper
• Stir in shredded chicken, coating well

Plate S ect i ons F u lf i lle d :

Protein Fats Carbohydrates Vegetables Extras

(1/2)

Philly Cheesesteak Stuffed Peppers

i n g r e d i ents
• 1 green pepper
• 4 oz steak, thinly sliced or shaved
• 1/3 onion
• 1 tbsp olive oil
• 2 tbsp mozzarella or dairy free cheese

i nst r u ct i ons
• Preheat oven to 350 degrees F
• Cook steak over a medium-heat skillet to desired preference
• During the last few minutes, add in olive oil and thinly sliced onions
• Cut pepper length wise and remove the center and seeds
• Add in onion and steak mixture to pepper slices then top with
cheese
• Place on a baking sheet lined with tin foil and bake for ~15 minutes
or until cheese is melted

Plate S ect i ons F u lf i lle d :

Protein Fats Carbohydrates Vegetables Extras

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Roasted Garlic & Parmesan Shrimp

i n g r e d i ents
• 4 oz cooked shrimp, peeled (~10 medium-sized shrimp)
• 1 tbsp olive oil
• 1 garlic clove, minced
• 1 tbsp grated Parmesan or dairy free cheese
• 1/8 tsp basil
• 1/8 tsp oregano
• 1 pinch sea salt
• 1 pinch pepper
• Juice from 1/4 lemon

i nst r u ct i ons
• Preheat oven to 400 degrees F
• In a baking dish, spread cooked shrimp on a single layer
• Add in olive oil, garlic, basil, oregano, salt, pepper and Parmesan;
toss the mixture, ensuring the shrimp are coated evenly
• Roast for ~8 minutes
Plate S ect i ons F u lf i lle d : • Stir in lemon juice if desired

Protein Fats Carbohydrates Vegetables Extras

Chicken Cordon Bleu

i n g r e d i ents
• 4 oz chicken breast
• 2 slices natural, off the bone ham slices
• 1 slice swiss cheese
• ¼ cup almond meal
• 1 egg
• 1/8 tsp Italian seasoning
• Pinch sea salt
• Pinch pepper
i nst r u ct i ons
• Preheat oven to 425 degrees F
• Butterfly cut the chicken breast, so you have two thin chicken breasts
• In a bowl, whisk one egg and in a separate bowl, combine almond meal,
Italian seasoning, salt and pepper
• Place one slice of ham on top of each of the chicken breasts followed by a
half a slice of swiss cheese
• Dip the underside of the chicken breast (side without the ham and cheese
stack) into the egg and then into the almond meal mix
• Roll up the chicken breast, so the ham and cheese are on the inside and the Plate S ect i ons F u lf i lle d :
almond meal coating is on the outside. Repeat with the other chicken breast
• Place the two rolled up chicken breasts on a baking sheet lined with
parchment paper and bake for 20-25 minutes or until chicken is cooked
through
Protein Fats Carbohydrates Vegetables Extras

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Cauliflower Crust Calzone

i n g r e d i ents
• 1/3 head of cauliflower, cut into small florets
• 1 egg
• 2 tbsp mozzarella or dairy free cheese
• 1/8 tsp oregano
• 1/8 tsp sea salt
• 2 pinches pepper
• 3 oz Italian sausage
• 2 tbsp natural, low sodium red sauce

i nst r u ct i ons
• Brown ground Italian sausage until cooked through; set aside in a
bowl
• Preheat oven to 450 degrees F
• In a food processor, rice the cauliflower florets until they are evenly
chopped then place in a microwave safe bowl and microwave on
high for ~6minutes or until cooked
• On a towel or paper towel, spread out the cauliflower and press out Plate S ect i ons F u lf i lle d :
liquid (there will be quite a lot of liquid; this step is very important
for a crispy crust)
• In a mixing bowl, combine cauliflower, egg, 1 tbsp cheese, oregano,
salt, and pepper; mix well
• Line a baking sheet with parchment paper and using your hands, Protein Fats Carbohydrates Vegetables Extras

transfer the cauliflower mix onto the sheet forming a circle about
6-7 inches in diameter
• Bake for exactly 10 minutes
• Quickly add sausage, tomato sauce & 1 tbsp cheese onto half of the
crust; then, fold the other half of the crust with a spatula over the
portion with the filling (it’s okay if the crust breaks apart)
• If possible, seal the calzone by pushing the crush down together
with your fingers or leave slightly open
• Bake for an additional 10 minutes

Did you know cauliflower contains 77%

of the recommended daily
value of Vitamin C?!

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Crispy Coconut Chicken or Shrimp

i n g r e d i ents
• 4 oz chicken breast or peeled + cooked shrimp
• 1/4 cup almond meal
• 2 tbsp unsweetened shredded coconut
• 1 egg
• 2 pinches sea salt
• 1 pinch pepper

i nst r u ct i ons
• Preheat oven to 400 degrees F
• In a small bowl, whisk one egg
• In another bowl, combine almond meal and coconut
• Sprinkle salt and pepper on both sides of the chicken/shrimp
• Dip chicken/shrimp in the egg bowl then into almond meal/
coconut bowl
• Transfer chicken/shrimp to a baking sheet and bake for 20-30
minutes or until crispy and cooked through; shrimp will cook in
Plate S ect i ons F u lf i lle d : about half the time

Protein Fats Carbohydrates Vegetables Extras

Crispy Bruschetta Chicken

i n g r e d i ents
• 4 oz chicken breast
• ¼ cup almond meal
• ½ cup gluten free panko bread crumbs
• (look for ones brown rice based)
• 1 egg
• 1 tomato
• ½ garlic clove, minced
• 1-2 tbsp fresh basil, minced

i nst r u ct i ons
• Preheat oven to 400 degrees F
• Spread out almond meal onto a small plate and spread out bread
crumbs onto a small plate; whisk an egg and pour onto a small plate
• Coat chicken breast in almond meal on both sides, dunk and coat
fully in egg and thoroughly coat in bread crumbs; bake for 20
minutes
• Chop tomato, garlic and basil Plate S ect i ons F u lf i lle d :
• Remove chicken from oven; spoon tomato mix on top and return to
the oven for 5-8 minutes

Protein Fats Carbohydrates Vegetables Extras

(1/2)

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Tuna Patty
i n g r e d i ents
• 1 (6oz) can tuna, drained
• 1 egg
• 1/4 c gluten free breadcrumbs
• (look for ones brown rice based)
• 2 tbsp parmesan cheese (optional)
• 1 tbsp olive oil
• 1/2 tsp+ fresh lemon juice
• 1/2 tsp Italian seasoning

i nst r u ct i ons
• Whisk egg and mix in drained tuna, breadcrumbs, parmesean
cheese and Italian seasoning; shape into 2 patties
• Heat oil in a pan over medium heat; carefully add in patties
• Cook each side until golden brown (~5 min each side); the trick to
keeping patties in tact is to carefully flip only once while cooking
• Generously drizzle on lemon juice
Plate S ect i ons F u lf i lle d :

Protein Fats Carbohydrates Vegetables Extras

(1/2)

Chicken & Avocado Salad

*You may also mash the avocado for a slightly different variation

i n g r e d i ents
• 4 ounces cooked chicken
• 1/4 avocado, diced
• 1 tbsp plain, nonfat Greek yogurt
• 1 tbsp chopped, fresh cilantro
• 1/2 tsp fresh lime juice
• 1 pinch of salt

i nst r u ct i ons
• Bake chicken at 400 degrees F for 20-25 min; allow it to cool and
shred with a fork
• Dice 1/4 of an avocado into bite-sized pieces
• In a bowl, mix yogurt, cilantro, lime juice and salt; add in chicken and
toss until everything is coated
• Chill for a few minutes prior to serving

Plate S ect i ons F u lf i lle d :

Protein Fats Carbohydrates Vegetables Extras

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Turkey Meatballs
i n g r e d i ents
• 4 oz ground turkey or lean ground beef
• 1 egg
• 2 tbsp parmesan cheese (optional)
• ¼ cup gluten free breadcrumbs
• (look for ones brown rice based)
• 1 garlic clove, minced
• 1 pinch of salt, pepper, ground cumin and Italian seasoning
• ½ cup natural, low-sodium red sauce

i nst r u ct i ons
• Preheat oven to 425 degrees F
• Combine all ingredients in a bowl, mixing well
• Form into meatballs
• Use a non-stick spray on a muffin tin or baking sheet
• Bake for ~30 minutes or until cooked through and serve with red
sauce
Plate S ect i ons F u lf i lle d :

Protein Fats Carbohydrates Vegetables Extras

Greek Turkey Burger

i n g r e d i ents
• 4 ounces ground turkey
• 1 egg white
• 2 tbsp gluten free breadcrumbs
• (look for ones brown rice based)
• 1 tbsp spinach, chopped
• 1 tsp of sun dried tomatoes
• 1 tsp red onion, diced
• 1/4 tsp oregano
• 1/8 tsp garlic, minced
• 1 tbsp feta or dairy free cheese (optional)
o p t i onal d i ll g r ee k y o g u r t to p p i n g
• 2 tbsp plain, nonfat Greek yogurt
• 1/2 tsp fresh lemon juice
• Pinch of dried dill + sea salt
i nst r u ct i ons
• Combine ground turkey, egg white, breadcrumbs, spinach, sun
dried tomatoes, onion, oregano, garlic, and cheese (optional) in a Plate S ect i ons F u lf i lle d :
bowl and mix well
• Shape the mixture into a burger patty
• Use a non-stick spray on pan over medium heat
• Cook burger patty until cooked through, flipping half way
Protein Fats Carbohydrates Vegetables Extras
• Combine yogurt, lemon juice and dill for optional burger topping (1/2)

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Mediterranean Chicken Bake

i n g r e d i ents
• 1 (~4 ounces) boneless, skinless chicken breast
• 1/4 cup mushrooms, sliced
• 1/4 cup cherry tomatoes, halved
• ½ cup zucchini, sliced
• 1 garlic clove, minced
• 1/4 cup fresh basil
• 1 tsp extra virgin olive oil
• 1/2 tsp balsamic vinegar

i nst r u ct i ons
• Preheat oven to 400 degrees F
• Place chicken in a baking dish and top with veggies and garlic
• Drizzle on oil and vinegar
• Bake for 25 minutes or until chicken is cooked through

Plate S ect i ons F u lf i lle d :

Protein Fats Carbohydrates Vegetables Extras

Turkey Avocado & Cheese Panini

i n g r e d i ents
• 2 slices of Ezekiel or gluten free bread
• 3 oz natural, deli turkey breast slices
• 1/4 avocado, sliced
• 1 handful spinach
• 1 pinch salt and pepper
• 1 tbsp feta or dairy free cheese (optional)

i nst r u ct i ons
• Apply a non-stick spray to a pan over a medium heat (or use a
panini-maker)
• Mash and spread avocado on one slice of bread; sprinkle on salt
and pepper and layer on spinach
• On the other slice of bread, layer feta cheese and turkey meat
• Close sandwich and heat on pan; place a heavy pan on top of the
sandwich to press it down
• Flip and cook the other side until crispy
Plate S ect i ons F u lf i lle d :

Protein Fats Carbohydrates Vegetables Extras

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Simple Spaghetti
i n g r e d i ents
• 4 oz ground turkey or lean ground beef
• 1/4 cup brown rice pasta (uncooked measurement)
• 1/2 cup natural, low sodium red sauce
• 1/2 garlic clove, minced
• 1/2 tsp Italian seasoning
• 1/2 tsp basil, chopped
• 1 tbsp parmesan or dairy free cheese (optional)
• 1 tbsp olive oil

i nst r u ct i ons
• Boil water and cook pasta according to package directions
• Heat oil in a pan over medium heat and sauté garlic for 1-2
minutes; add ground turkey/beef, seasoning with Italian
seasoning
• Combine cooked pasta, cooked ground turkey/beef, warm red
sauce and mix well
Plate S ect i ons F u lf i lle d : • Top with fresh basil and cheese

Protein Fats Carbohydrates Vegetables Extras

Spicy Chicken Poppers

i n g r e d i ents
• 4 oz chicken breast, diced
• 1 tbsp dijon mustard
• 1 tsp hot sauce
• 1/2 cup gluten free rice crispies

i nst r u ct i ons
• Preheat oven to 400 degrees F
• In a small bowl, combine dijon mustard and hot sauce
• Dip chicken pieces into mustard/hot sauce mix, then coat in rice
crispies
• Place chicken on a baking sheet lined with parchment paper
• Bake for 18-20 minutes or until chicken is cooked through

Plate S ect i ons F u lf i lle d :

Protein Fats Carbohydrates Vegetables Extras

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Spicy Shrimp Tacos

i n g r e d i ents
• 2 small or 1 large brown rice, corn or Ezekiel tortilla(s)
• 4 oz shrimp, peeled
• ¼ - ½ tsp chili powder
• Pinch crushed red pepper flakes
• ¼ cup pico de gallo or salsa
• ½ tsp lime juice

sla w
• 1 tsp – 1 tbsp jalapeno, chopped (optional)
• ¼ cup purple cabbage, thinly sliced
• ¼ cup green cabbage, thinly sliced
• 2 tbsp plain, nonfat Greek yogurt

i nst r u ct i ons
• Make slaw by combining and tossing all slaw ingredients until
coated; place slaw on the center of tortilla(s)
Plate S ect i ons F u lf i lle d : • Cook shrimp in a pan over medium heat, seasoning generously with
chili powder and red pepper flakes; place cooked shrimp on top of
slaw
• Drizzle on pico de gallo and fresh lime juice; roll taco(s) and enjoy
Protein Fats Carbohydrates Vegetables Extras

Meaty Nachos
i n g r e d i ents
• 2 small or 1 large Ezekiel, brown rice or corn tortilla(s)
• 4 oz ground turkey or lean ground beef
• 1/2 tsp Mrs. Dash fiesta lime seasoning and/or chili powder
• 1/4 avocado, diced
• ¼ cup pico de gallo
• 1 tbsp shredded cheddar or dairy free cheese (optional)
• 1/2 tsp fresh lime juice

i nst r u ct i ons
• Broil tortilla on high until crispy (3-5 min), break apart into chips
• Brown ground turkey/beef, seasoning with Mrs. Dash fiesta lime
• Layer ground turkey/beef, pico de gallo, avocado and cheese on
chips and top with fresh lime juice

Plate S ect i ons F u lf i lle d :

Protein Fats Carbohydrates Vegetables Extras

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Pizza
i n g r e d i ents
• 2 small or 1 large Ezekiel, brown rice or corn tortilla(s)
• 4 oz ground turkey or lean ground beef
• 1/4 cup natural, low sodium red sauce
• 2 tbsp mozzarella or dairy free cheese (optional)
• 1/2 & 1/2 tsp Italian seasoning
• 1 pinch crushed red pepper flakes and garlic powder
• Optional veggie toppings: diced mushrooms, tomatoes, olives,
bell peppers, onions, spinach etc.

i nst r u ct i ons
• Brown ground turkey/beef, seasoning with ½ tsp Italian
seasoning
• Broil tortilla until slightly crispy (~2-4 min)
• Spread red sauce onto tortilla and sprinkle on Italian seasoning,
red pepper flakes, meat, veggie toppings and cheese
• Broil for 4-8 minutes or until cheese is melted
Plate S ect i ons F u lf i lle d :

Protein Fats Carbohydrates Vegetables Extras

Tuna Casserole Bake

*recipe makes 3 servings

i n g r e d i ents
• 6 oz brown rice pasta (uncooked weighted measurement)
• 1 cup plain, nonfat Greek yogurt
• ½ cup unsweetened almond or coconut milk
• 2 cans solid white albacore tuna
• ½ cup mushrooms, chopped
• ¾ cup peas
• ¼ tsp sea salt
• ½ tsp ground mustard
• ¼ tsp thyme
• 6 tbsp shredded cheddar or dairy free cheese

i nst r u ct i ons
• Preheat the oven to 350 degrees F
• Cook pasta according to package direction
• In a large bowl, mix together yogurt and milk until smooth; add in
salt, ground mustard and thyme, mixing well
• Drain tuna and add tuna, pasta, mushrooms, peas and 3 tbsp of Plate S ect i ons F u lf i lle d :
cheese to the bowl; mix well
• Apply a nonstick spray to a 9”x13” baking dish and pour in mix
• Sprinkle on remaining 3 tbsp of cheese
• Bake for 30 minutes
Protein Fats Carbohydrates Vegetables Extras

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Chunky Chicken Noodle Soup

*Recipe makes 4 servings
*To make this soup meal 5 friendly, omit the pasta and add an additional zucchini

i n g r e d i ents
• 1 lb chicken breasts
• 6 oz brown rice pasta (uncooked weighted measurement)
• 1 tbsp olive oil
• ½ cup celery, chopped
• ½ cup carrots, chopped
• 1 zucchini, diced
• 5-8 parsley sprigs, finely chopped
• 1 small onion, finely chopped
• 1 tsp pepper
• ½ tsp sea salt
• 8 cups natural, low sodium chicken broth

i nst r u ct i ons
• Fill a large pot with water and chicken breasts, bringing to a boil and
allowing chicken to cook for ~45 minutes or bake chicken at 400
Plate S ect i ons F u lf i lle d :
degrees F for 20-25 minutes or until cooked through
• Allow chicken to cool and shred with a fork
• In a separate pot, boil water and cook pasta according to package
directions
• While the chicken and pasta are cooking, chop carrots, celery, onion Protein Fats Carbohydrates Vegetables Extras
and zucchini into bite-sized pieces In a large pot, add in olive oil and
vegetable, cooking until tender ~5 minutes
• Add in chicken broth, shredded chicken and parsley and bring to a
boil; reduce heat and simmer for 20 minutes
• Add noodles into the pot in the last 5 minutes
• Add additional salt and pepper to taste

A healthy soup is all about a

low sodium broth and all natural
ingredients. Preparing soup at home is
a great way to keep it nutritious and
delicious!

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Crockpot Buffalo Chicken Lettuce Wraps

*recipe makes 4 servings

i n g r e d i ents
• 1 lb chicken breast
• ½ onion, diced
• 1 + ¼ cup natural, low-sodium chicken broth
• ¼ cup hot cayenne pepper sauce (ex: Frank’s Red Hot)
• 3 celery stalks, chopped
• 8 large lettuce leaves

i nst r u ct i ons
• In a crockpot, combine chicken breasts, onion and 1 cup chicken
broth, ensuring chicken is completely covered in broth; cook on
high for 4 hours
• Shred chicken with a fork
• In a bowl, mix hot sauce and ¼ cup chicken broth; add in
shredded chicken and mix well
• Spoon buffalo chicken into lettuce leaves and top with chopped
celery
Plate S ect i ons F u lf i lle d :

Protein Fats Carbohydrates Vegetables Extras

Stuffed Salmon
i n g r e d i ents
• 4 oz salmon filet
• 1 tbsp olive oil
• 3 tbsp sun dried tomatoes
• 1/2 garlic clove, minced
• 1 cup spinach
• 1 tbsp fresh basil, chopped
• 2 tbsp feta cheese
• Pinch sea salt
• Pinch pepper

i nst r u ct i ons
• Preheat oven to 400 degrees F
• Slice salmon filet lengthwise, cutting so the knife almost reaches the
other side; if you cut completely through the salmon, just place the
top slice on top
• Heat olive oil in a pan over medium heat
• Chop sun dried tomatoes and add to pan, cooking for 1-2 minutes Plate S ect i ons F u lf i lle d :
• Add in garlic, spinach and basil, cooking until spinach is wilted;
remove from heat and stir in feta cheese
• Spread stuffing in the salmon pocket
• Bake for 25 minutes or until salmon is fully cooked
Protein Fats Carbohydrates Vegetables Extras

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Chicken Parm Zoodle Dish

i n g r e d i ents
• 4 oz chicken breast
• ¼ cup almond meal
• ½ cup gluten free panko bread crumbs
• (look for ones brown rice based; ex: Ians brand)
• 1 egg
• 2 tbsp parmesean cheese
• ½ cup natural, low-sodium red sauce
• 1 zucchini
i nst r u ct i ons
• Preheat oven to 400 degrees F
• Spread out almond meal onto a small plate and spread out bread
crumbs onto a small plate; whisk an egg and pour onto a small
plate
• Coat chicken breast in almond meal on both sides, dunk and coat
fully in egg, and thoroughly coat in breadcrumbs
• Place onto a baking sheet lined with parchment paper; bake for
20-25 minutes or until cooked through; sprinkle on parmesean
Plate S ect i ons F u lf i lle d :
cheese during the last 2 minutes
• Use a spiralizer (ex: Veggetti) to create zucchini noodles and cut
into smaller pieces; steam noodles for 2-4 minutes or until just
softened
Protein Fats Carbohydrates Vegetables Extras • Layer zoodles, chicken parm and heated red sauce
(1/2)

BBQ Salmon Foil Packet

i n g r e d i ents
• 4 oz salmon filet
• 1 medium sweet potato
• 1 cup brussels sprouts
• 1 tbsp olive oil
• 1 tbsp natural BBQ sauce (ex: Trader Joe’s brand)

i nst r u ct i ons
• Place large piece of tin foil on a baking sheet and lightly spray on a
nonstick spray
• Slice brussels sprouts in half length wise and dice sweet potato into
small pieces
• Place salmon in center of foil and around the perimeter, place the
brussels sprouts and sweet potato pieces; drizzle olive oil over
salmon and veggies
• Close foil packet tightly, twisting ends together and bake for 25-28
minutes until salmon is cooked through and potatoes and brussels
sprouts are tender Plate S ect i ons F u lf i lle d :
• Carefully open up foil packet, brush BBQ sauce on salmon and broil
for 3-5 minutes or until sauce begins to crisp

Protein Fats Carbohydrates Vegetables Extras

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Bacon Cheeseburger Quesadilla

i n g r e d i ents
• 2 small or 1 large Ezekiel, brown rice or corn tortilla(s)
• 4 oz lean ground beef or ground turkey
• 1 slice natural, uncured turkey bacon
• 2 tbsp shredded cheddar or dairy free cheese
• 1 tbsp ketchup, mustard or BBQ sauce
• Pinch salt
• Pinch pepper
i nst r u ct i ons
• Brown ground beef or ground turkey, seasoning with salt and
pepper
• In a separate pan, cook bacon and chop into pieces once cooked
• Warm tortilla(s) for 10-12 seconds in the microwave; if using 1
tortilla, slice tortilla in half
• Mix together cooked ground meat, bacon pieces, and cheese;
place onto one tortilla piece
• Generously apply a nonstick spray to a pan over medium high
heat
Plate S ect i ons F u lf i lle d :
• Cook open faced quesadilla and once the cheese begins to melt,
add the top tortilla piece and flip to cook the other side
• Slice into wedges with a sharp knife or pizza cutter and enjoy with
condiment of choice
Protein Fats Carbohydrates Vegetables Extras

Dairy-Free Zucchini Lasagna

i n g r e d i ents
• 2 zucchinis
• 8 oz ground beef or ground turkey
• 1 cup natural, low-sodium red sauce
F a u x c h eese sa u ce
• 1 ½ cup cauliflower
• 1/3 cup unsweetened almond or coconut milk
• 1-2 garlic cloves, minced
• 1 tsp fresh basil, finely chopped
• 1 ½ tbsp nutritional yeast
• ½ tsp sea salt
• ½ tsp pepper
i nst r u ct i ons
• Preheat oven to 350 degrees F
• Brown ground beef or ground turkey
• Slice zucchini in half length wise and use a and use a vegetable peeler to
create zucchini lasagna ribbons
• Steam cauliflower until tender; combine cauliflower and all remaining
faux-cheese sauce ingredients in a food processor/ blender and blend until
Plate S ect i ons F u lf i lle d :
smooth
• Layer lasagna in a 5”x10” loaf pan by first spreading on a thin layer of faux-
cheese sauce, a layer of zucchini ribbons (10-15 slices), faux-cheese sauce,
ground meat, red sauce, zucchini ribbons, faux-cheese sauce, ground meat,
red sauce, zucchini slices and all remaining faux-cheese and red sauce Extras
Protein Fats Carbohydrates Vegetables
• Bake for 35-40 minutes

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Savory Chicken Stir Fry

i n g r e d i ents
• 1 lb chicken breast, diced
• 1 tbsp olive oil
• 1 ½ cup broccoli florets
• 1 cup mushrooms, sliced
• 1 small onion, sliced
sa u ce
• 1 cup chicken broth
• ½ tsp ground ginger
• 2 garlic cloves, minced
• 1 tbsp sesame oil
• 1 tbsp honey
• 2 tbsp liquid or coconut aminos
• (healthier, low-sodium soy sauce alternative)
• ¼ tsp corn starch
i nst r u ct i ons
• Apply a nonstick spray to a pan over medium high heat, cooking chicken
until golden; set aside once cooked
Plate S ect i ons F u lf i lle d :
• Heat oil in the same pan over medium heat and toss in broccoli, onions
and mushrooms; stir fry for 3-5 minutes until onions are soft and tender
• Mix sauce in a bowl and pour half of the sauce over the vegetables and
reduce heat to simmer for 1-2 minutes
• Add in chicken and remaining sauce, stirring for 1-2 minutes or until
Protein Fats Carbohydrates Vegetables Extras
(1/2) chicken is heated and fully coated in sauce

BBQ Chicken Pizza

i n g r e d i ents
• 1 chicken breast
• 1 natural pita pocket or flat bread
• 2 slices natural, uncured bacon
• 2 tbsp shredded mozzarella or dairy free cheese
• 1 tbsp red onion, chopped
• 1 tbsp natural BBQ sauce (ex: Trader Joes brand)

i nst r u ct i ons
• Preheat oven to 425 degrees F
• Bake chicken on a baking sheet for 20-25 minutes or until cooked
through; shred chicken with a fork once cooked and slightly cooled
• Cut the pita packet open, making 2 halfes and spread ½ tbsp of BBQ
sauce across the pita pieces
• Cook the bacon and finely chop along with the red onion; sprinkle
evenly across the two pita slices
• In a small bowl, combine the other ½ tbsp of BBQ sauce and
shredded chicken; toss until coat and spread across the two pita Plate S ect i ons F u lf i lle d :
slices
• Sprinkle 1 tbsp of shredded cheese over each pita and bake for
8-10 minutes to desired crispness

Protein Fats Carbohydrates Vegetables Extras

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Three Minute Tuna Mix

i n g r e d i ents
• 1 can solid white albacore tuna
• 1 tbsp olive oil
• 1 tsp balsamic vinegar
• ¼ cup celery, chopped
• ¼ cup carrots, chopped
• 1-2 tbsp red onions, finely chopped
• 1 garlic clove, minced

i nst r u ct i ons
• Chop all vegetables and drain tuna
• Mix tuna and ingredients in a bowl; toss in oil and vinegar

Plate S ect i ons F u lf i lle d :

Protein Fats Carbohydrates Vegetables Extras

Chicken Fried Rice

*recipe makes 2 servings

i n g r e d i ents
• ½ lb chicken breast, diced into very small pieces
• 2 eggs
• 1 tbsp olive oil
• 1 tbsp toasted sesame seed oil
• 2 tbsp liquid or coconut aminos
• (healthier, low-sodium soy sauce)
• ¼ onion, finely chopped
• 1 garlic clove, minced
• 3 sprigs green onion, sliced
• ½ cup shredded or chopped carrots
• 1 ½ cups cooked rice

i nst r u ct i ons
• Whisk egg and fry in a pan, chopping once fully cooked; set aside
• Combine sesame seed oil and chicken in a bowl toss
• Cook chicken on medium high heat, stir frying until golden
• Add in shredded carrots, garlic and onions, cooking until onions are Plate S ect i ons F u lf i lle d :
soft ~1-2 minutes
• Add 1 tbsp of olive oil into the pan and toss in cooked rice and
green onions, stirring for 30-60 seconds
• Remove from heat and add in egg and soy sauce; mix well
Protein Fats Carbohydrates Vegetables Extras
(1/2)

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Sausage & Pepper Zucchini Boats

i n g r e d i ents
• 1 zucchini
• 1 tbsp olive oil
• 4 oz chicken sausage
• ½ cup bell peppers, sliced
• 2 tbsp mozzarella or dairy free chese (optional)

i nst r u ct i ons
• Preheat oven to 400 degrees F
• Cut a zucchini in half length and use a spoon to scoop out the
zucchini centers, leaving ~1/4 inch to create boats
• Place zucchini boats in a baking dish, brush with oil and bake for 20-
25 min or until just tender
• Cook chicken sausage by removing from casing and cooking in a
pan over medium heat; toss in sliced bell peppers ~8 minutes into
cooking, adding in oil if needed
• Remove zucchini from oven, spoon in sausage/pepper mix and
Plate S ect i ons F u lf i lle d : sprinkle on cheese if desired
• Return to oven and bake 7-10 additional minutes until cheese is
melted and zucchini is tender

Protein Fats Carbohydrates Vegetables Extras

Summer Salad
i n g r e d i ents
• 1-2 cups spinach or salad greens
• 1 can tuna, drained
• ¼ cup strawberries, sliced
• ¼ cup blueberries, sliced
• 2 tbsp pecans
• 1 tbsp raspberry vinaigrette

i nst r u ct i ons
• Combine all ingredients and toss

Plate S ect i ons F u lf i lle d :

Protein Fats Carbohydrates Vegetables Extras

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Margherita Pizza Bites

i n g r e d i ents
• 1 Eggplant
• 2 slices mozzarella cheese
• ¼ cup low-sodium, natural red sauce
• 1/4 cup grape or cherry tomatoes, diced
• 1 garlic clove, minced
• 6-8 fresh basil leaves
• 2 pinches sea salt

i nst r u ct i ons
• Preheat oven to 425 degrees F
• Slice eggplant in two 1 inch rounds and use two rounds for one
serving
• Place eggplant rounds in a baking dish, add salt and bake for ~15
minutes
• Remove baking dish and turn the broiler on high
• On each eggplant round add 1/8 cup red sauce, 1 slice of cheese,
Plate S ect i ons F u lf i lle d : 1/8 cup tomato halves, minced garlic, and 3-4 fresh basil leaves
and broil for 1-3 minutes (keep a very close eye on the eggplant
while broiling)

Protein Fats Carbohydrates Vegetables Extras

T.C.A. Salad
i n g r e d i ents
• 1/2 cup grape or cherry tomatoes, diced
• 1/2 cucumber, diced
• 1/4 avocado, diced
• 1 tbsp red onion, finely chopped
• 1 tbsp feta cheese
• 1 tbsp olive oil
• 1/2 tbsp red wine vinegar
• 1 pinch pepper or to taste
• 1 pinch sea salt or to taste

i nst r u ct i ons
• Combine all ingredients and gently toss so the oil and vinegar coat
all items
• Refrigerate for a few minutes and serve cool

Plate S ect i ons F u lf i lle d :

Protein Fats Carbohydrates Vegetables Extras

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Roasted Chickpeas
i n g r e d i ents
• 3/4 cup chickpeas/garbanzo beans
• 1 tbsp olive oil
• 1/8 tsp sea salt
• 1/4 tsp garlic powder
• 1/4 tsp chili powder

i nst r u ct i ons
• Preheat oven to 400 degrees F
• Drain and rinse chickpeas; dry beans off with a towel
• In a bowl, combine chickpeas, oil and seasoning; toss until evenly
coated
• Transfer chickpeas to a baking dish and bake for 30 minutes,
stir, and bake for an additional 20 minutes or until crunchy (keep
a close eye on the chickpeas while baking during the last 5-10
minutes so the chickpeas do not burn)

Plate S ect i ons F u lf i lle d :

Protein Fats Carbohydrates Vegetables Extras

Greek Pasta Salad

i n g r e d i ents
• 1 cup (cooked) brown rice pasta
• 2 tbsp cucumber, diced
• 2 tbsp green pepper, diced
• 1 tbsp red onion, finely chopped
• 1/2 garlic clove, minced
• 2 tbsp feta cheese
• 1 tbsp olive oil
• 1/2 tbsp red wine vinegar
• 1/8 tsp dill
• Pinch sea salt
• Pinch pepper

i nst r u ct i ons
• Cook pasta according to package directions; allow pasta to cool to
room temperature
• Combine all ingredients in a bowl and toss until evenly coated
• Refrigerate and serve cool Plate S ect i ons F u lf i lle d :

Protein Fats Carbohydrates Vegetables Extras

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Cauliflower Breadsticks
i n g r e d i ents
• 1/3 head of cauliflower, cut into small florets
• 1 egg
• 1 garlic clove, minced
• 1 tbsp olive oil
• 1/8 tsp Italian seasoning
• 2 pinches sea salt
• 1 pinch pepper
• 1 tbsp mozzarella or dairy free cheese
• ¼ cup natural, low-sodium red sauce

i nst r u ct i ons
• Preheat oven to 450 degrees F
• In a food processor, rice the cauliflower florets until they are evenly
chopped then place in a microwave safe bowl and microwave on
high for ~6minutes or until cooked
• On a towel or paper towel, spread out the cauliflower and press out
liquid (there will be quite a lot of liquid; this step is very important
for crispy bread sticks)
• In a mixing bowl, combine cauliflower, egg, garlic, oil, Italian
seasoning, salt, and pepper; mix well
• Line a baking sheet with parchment paper and using your hands,
spread the cauliflower mix onto the sheet forming a square about
1/3 inch thick and bake for ~15 minutes
• Remove the baking sheet from the oven and flip the cauliflower
square onto a new sheet of parchment paper so that the bottom
side is now on top
• Bake for an additional 10 minutes or until golden
Plate S ect i ons F u lf i lle d : • Sprinkle cheese on top, then broil for a few minutes or until cheese
is melted
• Allow to cool; then cut into sticks and serve with red sauce

Protein Fats Carbohydrates Vegetables Extras

Cauliflower crust pizza, anyone?!

Turn these cauliflower breadsticks into a cauliflower crust pizza by skipping the last two steps.
Instead, spread on ¼ - ½ cup of a natural, low-sodium red sauce, pizza toppings and cheese.
Then, broil until cheese is melted.

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Veggie Bake
i n g r e d i ents
• 1/2 green zucchini squash
• 1/2 yellow zucchini squash
• 1/2 roma tomato
• 1 tbsp onion
• 1 garlic clove, minced
• 1 tbsp parmesan cheese
• 1 tbsp olive oil
• Pinch sea salt
• Pinch pepper

i nst r u ct i ons
• Preheat oven to 400 degrees F
• Slice green zucchini, yellow zucchini and roma tomato into thin
rounds
• Finely chop onion and mince garlic
• In a small baking dish, lay out all vegetable rounds so that they
Plate S ect i ons F u lf i lle d : are overlapping in a few lines
• Drizzle olive oil over the vegetables; then, sprinkle on garlic,
onion, salt, pepper, and cheese
• Bake for ~30 minutes or until vegetables are tender

Protein Fats Carbohydrates Vegetables Extras

Cinnamon Sugar Pita Chips

i n g r e d i ents
• 2 pita pockets or 1 pita flatbread
• 1/4 tsp cinnamon
• 1 tsp stevia or other natural, sugar-free substitute
• 1 tbsp coconut oil, melted

i nst r u ct i ons
• Preheat the oven to 400 degrees F
• Split pita in half if possible (most pita pockets allow for you to
separate, so you can make more chips)
• Cut pita into chip-sized pieces
• Place slices in a single layer on a baking sheet lined with parchment
paper, trying not to overlap any slices
• Brush melted coconut oil over the top half of the pita slices
• In a small bowl, mix the cinnamon and stevia together; sprinkle
evenly over the top of the pita (the side with the coconut oil)
• Bake for 10-12 minutes or until chips are crisped to your preference
Plate S ect i ons F u lf i lle d :

Protein Fats Carbohydrates Vegetables Extras

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Baked Sweet Potato Chips

i n g r e d i ents
• 1 sweet potato
• 1 tbsp olive oil
• 1/8 tsp pepper
• 1/2 tsp sea salt
• Pinch chili powder (optional)

i nst r u ct i ons
• Preheat oven to 375 degrees F
• Microwave sweet potato for ~2 minutes to soften then slice sweet
potato into very thin slices
• In a bowl, combine sweet potato slices and oil; toss until well
coated
• Place slices on a baking sheet lined with parchment paper, trying
not to overlap any slices
• Sprinkle seasoning over the potato slices
• Bake for 10 minutes, flip slices, and bake for an additional 5-10
Plate S ect i ons F u lf i lle d : minutes (keep a close eye on the chips the last few minutes as
they crisp very quickly); remove from the oven when chips start
to crisp

Protein Fats Carbohydrates Vegetables Extras

Peanut Butter & Banana Rice Cakes

i n g r e d i ents
• 2 rice cakes
• 1 banana
• 2 tbsp natural peanut butter or almond butter

i nst r u ct i ons
• Spread peanut or almond butter over the rice cakes
• Slice the banana and place the slices on top of the peanut buttered
rice cake

Plate S ect i ons F u lf i lle d :

Protein Fats Carbohydrates Vegetables Extras

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Garlic & Parm Kale Chips

i n g r e d i ents
• 2-3 cups kale
• 1 tbsp olive oil
• 1 garlic clove, minced
• 2 tbsp grated parmesan cheese
• 2 pinches sea salt or to taste

i nst r u ct i ons
• Preheat oven to 375 degrees F
• Wash kale, remove stems and tear into chunks (use a paper towel
to dry off kale if needed)
• In a large bowl, combine kale, oil, garlic and salt; toss until evenly
coated
• Transfer kale to a baking sheet and spread kale out on a single
layer, trying not to overlap pieces (you may use a second baking
sheet if necessary)
• Bake for 5 minutes, then stir and bake for an additional 3-5
Plate S ect i ons F u lf i lle d : minutes or until chips are crispy
• Quickly sprinkle cooked chips with parmesan

Protein Fats Carbohydrates Vegetables Extras

Roasted Bacon Brussel Sprouts

i n g r e d i ents
• 1 cup brussels sprouts
• 1 strips natural, uncured bacon
• 1/2 tbsp + 1/2 tbsp balsamic vinegar
• 1 tbsp extra virgin olive oil
• 1/2 tsp raw honey
• 1 garlic clove, minced
• 1 pinch of sea salt and pepper

i nst r u ct i ons
• Preheat the oven to 400 degrees F
• Use a nonstick spray on a baking dish
• Cut bacon strip into small, bite-sized pieces
• Combine 1/2 tsp honey and 1/2 tbsp vinegar in a small bowl; set
aside
• Toss brussels sprouts in 1/2 tbsp vinegar and 1 tbsp oil
• (Sprinkle in garlic, salt, pepper and turkey bacon pieces
• Bake for 12-14 minutes or until tender, then stir in honey/vinegar Plate S ect i ons F u lf i lle d :
mix

Protein Fats Carbohydrates Vegetables Extras

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Lemon Rosemary Roasted Potatoes

i n g r e d i ents
• 1 cup diced red potatoes
• 1 garlic clove, minced
• 1 tbsp extra virgin olive oil
• 1 tbsp fresh lemon juice
• 1/2 lemon, sliced
• 2-3 sprigs fresh rosemary
• Sea salt and pepper to taste

i nst r u ct i ons
• Preheat oven to 400 degrees F
• Dice potatoes into bite-sized chunks (potatoes may be boiled or
microwaved partially to make them easier to dice)
• Toss potatoes in olive oil and place in a greased baking dish
• Drizzle fresh lemon juice, salt, and pepper over the potatoes;
scatter minced garlic, lemon slices, and rosemary sprigs over the
potatoes
Plate S ect i ons F u lf i lle d : • Bake for 35 to 40 minutes, turning the potatoes 1-2 times while
cooking

Protein Fats Carbohydrates Vegetables Extras

Balsamic Roasted Cauliflower

i n g r e d i ents
• 1 cup cauliflower florets
• 1 tsp extra virgin olive oil
• 1 tbsp balsamic vinegar
• 1/2 garlic clove, minced
• 1-2 pinches of salt and pepper

i nst r u ct i ons
• Preheat the oven to 425
• Mix olive oil and balsamic vinegar in a bowl; toss in cauliflower
• Spread evenly in a baking dish lined with tin foil
• Sprinkle garlic, salt, and pepper over the cauliflower
• Roast in the oven for 20-25 minutes or until golden brown, stirring
every 10 mins

Plate S ect i ons F u lf i lle d :

Protein Fats Carbohydrates Vegetables Extras

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Cinnamon Sweet Potato Mash

i n g r e d i ents
• 1 medium sweet potato
• 1 splash unsweetened almond milk
• 1/2 tsp ground cinnamon
• 1/2 tsp stevia or natural, sugar-free substitute

i nst r u ct i ons
• Wash the potato and prick several times with a fork
• Microwave the potato for 5 minutes, turn over, and microwave
for another 5 minutes
• Allow potato to cool slightly and scoop out the insides of the
potato into a bowl
• Mash potato with a fork by hand, adding in milk, cinnamon, and
stevia

Plate S ect i ons F u lf i lle d :

Protein Fats Carbohydrates Vegetables Extras

Cauliflower Tots
i n g r e d i ents
• 1 cups cauliflower florets
• 1 egg
• 1/4 cup onion, chopped
• 2 tbsp fresh parsley
• 1/4 cup gluten free breadcrumbs
• (look for ones brown rice based)
• 1-2 pinches of salt and pepper
• 2 tbsp parmesan, cheddar or dairy free cheese (optional)
i nst r u ct i ons
• Preheat oven to 400 degrees F
• Steam cauliflower florets for 4-5 minutes or until tender but not
mushy
• Drain cauliflower, dry, and finely chop cauliflower florets with a knife
(drying cauliflower very well is an important step to keeping tots
together)
• Combine all ingredients in a bowl and mix; if mixture is too dry,
add small amounts of water and if mixture is too wet, add small
Plate S ect i ons F u lf i lle d :
amounts of breadcrumbs
• Spoon out 1 tablespoon and roll into small ovals and place on a
greased baking sheet
• Bake 15-18 minutes or until golden brown; flip half way through
while baking Protein Fats Carbohydrates Vegetables Extras
(1/2)

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Mexican Style Quinoa

i n g r e d i ents
• 1/4 cup uncooked quinoa
• 1 tsp extra virgin olive oil
• 1/4 cup onion, chopped
• 1/2 garlic clove, minced
• 1/4 cup diced tomatoes
• 1/4 cup natural, low-sodium chicken broth
• 1 tbsp chopped, fresh cilantro
• 2-4 taps of Mrs. Dash fiesta lime seasoning to taste
• Fresh lime juice to taste

i nst r u ct i ons
• Heat oil in a pan over medium heat
• Add in quinoa and onion, cooking until onion appears translucent
(~5 min)
• Add in garlic, cooking and stirring an additional 1-2 minutes
• Add diced tomatoes, chicken broth and Mrs. Dash seasoning into
Plate S ect i ons F u lf i lle d : skillet
• Bring to a boil, then reduce to medium-low heat for 15-20
minutes or until all liquid is absorbed
• Mix in cilantro

Protein Fats Carbohydrates Vegetables Extras

Homemade Sweet Potato Fries

i n g r e d i ents
• 1 sweet potato
• 1 tsp extra virgin olive oil
• 2-4 taps chili powder
• 1-2 pinches sea salt

i nst r u ct i ons
• Preheat oven to 400 degrees F
• Use a non-stick spray on a baking sheet lined with tin foil
• Make a few pokes with a knife in the sweet potato and microwave
for a few minutes to soften for easier slicing
• Slice the sweet potato length wise into thin fry-like strips
• Toss slices into a bowl with olive oil
• Place slices on the baking sheet in a single layer with as little contact
as possible to other slices (key to crispy fries)
• Sprinkle on chili powder and salt
• Bake for 15 minutes, then broil for 2-5 minutes to desired crispness
Plate S ect i ons F u lf i lle d :

Protein Fats Carbohydrates Vegetables Extras

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Cilantro Lime Rice

i n g r e d i ents
• 1/4 cup jasmine rice
• 1/2 cup water
• 1-2 tbsp chopped, fresh cilantro
• 1 tsp fresh lime juice

i nst r u ct i ons
• Combine water & rice in a small saucepan and boil
• Boil for 1 minute, then reduce head to low and keep covered
• Once all water is absorbed, fluff rice and mix in cilantro and lime
juice

Plate S ect i ons F u lf i lle d :

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Cucumber Tomato Dill Salad

i n g r e d i ents
• 1 cucumber
• 1/2 cup cherry tomatoes
• 1/4 red onion, thinly sliced
• 1/2 tsp fresh parsley
• 1/2 tsp dill
• 2 tbsp vinegar
• 1 tbsp extra virgin olive oil
• 1 pinch sea salt and pepper

i nst r u ct i ons
• Mix all ingredients in a bowl, tossing in olive oil and vinegar
• Chill in the refrigerator the serve

Plate S ect i ons F u lf i lle d :

Protein Fats Carbohydrates Vegetables Extras

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Energy Bites
*makes 2 servings

i n g r e d i ents
• 1 ripe banana
• 1/2 cup raw, old-fashioned oats
• 2 tbsp natural peanut butter or almond butter
• 1 tbsp dark chocolate chips or cacao nibs

i nst r u ct i ons
• Preheat oven to 350 degrees F
• Combine all ingredients in a bowl and mix well (peanut butter
may be heated for a few seconds in the microwave for easier
mixing)
• Use a tablespoon to spoon mixture in balls onto a greased baking
sheet
• Bake for 15 minutes

Plate S ect i ons F u lf i lle d :

Protein Fats Carbohydrates Vegetables Extras

Cinnamon Almonds
i n g r e d i ents
• 1 cup whole almonds
• 1/2 egg white
• 1/2 tsp cold water
• 1/8 cup stevia or natural, sugar-free substitute
• 1 pinch salt
• 1/4 tsp ground cinnamon

i nst r u ct i ons
• Preheat oven to 250 degrees F
• Use a non-stick spray on a baking dish
• Pour egg white into a small bowl and use half to achieve 1/2 egg
white
• Mix the 1/2 egg white and water, then add the nuts until all are
coated
• Mix the sugar, salt, and cinnamon; sprinkle half of this mix over nuts
and toss
• Spread evenly on the backing dish and sprinkle on remaining half of Plate S ect i ons F u lf i lle d :
cinnamon/stevia mix
• Bake for 1 hour, stirring occasionally until golden; add extra
cinnamon/stevia during this time to reach desired taste

Protein Fats Carbohydrates Vegetables Extras

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Zucchini Chips + Dill Dip

i n g r e d i ents ( c h i p s )
• 1 zucchini
• 1 tbsp extra virgin olive oil
• ¼ cup gluten free breadcrumbs
• (look for ones brown rice based)
• 2 pinches sea salt
• Pepper to taste
• 1 tbsp parmesean or dairy free cheese (optional)

i n g r e d i ents ( d i p )
• 1/2 cup plain, nonfat Greek yogurt
• 1/2 tsp fresh lemon juice
• 1/2 tbsp dill
• 2 pinches sea salt
• 1 pinch pepper

i nst r u ct i ons
Plate S ect i ons F u lf i lle d : • Preheat oven to 425 degrees F
• Cut zucchini into 1/4 inch round slices
• In a bowl, toss zucchini slices with olive oil
• In a small bowl, combine breadcrumbs, cheese, salt and pepper
• Dip each zucchini slice into breadcrumb bowl, pressing it into the
Protein Fats Carbohydrates Vegetables Extras
(1/2) (1/2) coating on both sides then place on a greased baking sheet
• Bake for 25-30 minutes or until crispy
• Mix all dip ingredients

LG Fav: Spicy Fries

As a variation to these zucchini chips, cut a zucchini in half and then slice it length-wise into fries.
Prepare according to the instructions above, swapping out the cheese for 1/8 - 1/4 tsp of chili
powder for spicy fries!

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Cake Batter
i n g r e d i ents
• 1 banana
• 1 scoop vanilla protein powder
• 1 tbsp stevia or natural, sugar-free substitute
• 1 tbsp coconut or oat flour (oat flower = blended oats)
• 1 tbsp natural peanut or almond butter
• ¼ tsp vanilla extract
• 1 tbsp maple syrup
• Pinch sea salt
• Splash unsweetened almond or coconut milk
• Sprinkles

i nst r u ct i ons
• Mash a banana and stir in protein powder, flour, stevia, salt and
sprinkles
• In a microwave safe bowl, melt nut butter and syrup; along with
vanilla extract pour into banana mix
Plate S ect i ons F u lf i lle d : • Stir until smooth and top with sprinkles; if batter is too crumbly,
add a splash of milk and if batter is too runny, add a sprinkle of
flour

Protein Fats Carbohydrates Vegetables Extras

Mint Chocolate Chip Ice Cream

*makes 2 servings (freeze other half in an airtight container)

i n g r e d i ents
• 1/2 avocado
• 1 banana, frozen
• 1/4 cup unsweetened almond or coconut milk
• 2 tbsp honey
• 1/2 tsp mint extract
• 2 tbsp dark chocolate chips or cacao nibs

i nst r u ct i ons
• Combine avocado, frozen banana, almond milk, honey and mint
extract in a food processor or high powered blender; process until
creamy
• Stir in chocolate chips

Plate S ect i ons F u lf i lle d :

Protein Fats Carbohydrates Vegetables Extras

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5 Minute Strawberry Froyo

i n g r e d i ents
• 1 cup frozen strawberries
• 1/4 cup plain, nonfat Greek yogurt
• 1 tbsp honey
• 1 tbsp juice from lemon

i nst r u ct i ons
• Combine all ingredients in a food processor or high powered
blender; process until creamy
• Add additional stevia or a natural sugar-free substitute if you
prefer an even sweeter taste
• Serve immediately or freeze in an airtight container for later use

Plate S ect i ons F u lf i lle d :

Protein Fats Carbohydrates Vegetables Extras

(1/2)

Quick & Easy Watermelon Sorbet

i n g r e d i ents
• 1 cup watermelon, diced
• Juice from 1/4 lime

i nst r u ct i ons
• Dice watermelon and place in freezer overnight
• Place frozen watermelon in a food processor and process until
you reach a sorbet like consistency (if watermelon isn’t completely
frozen, the sorbet will be slushy)
• Gradually add in the lime juice (stop once taste preference is
reached)

Plate S ect i ons F u lf i lle d :

Protein Fats Carbohydrates Vegetables Extras

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Guilt Free Ice Cream

i n g r e d i ents
• 1 banana
• 1 tsp cocoa powder
• 1 splash of unsweetened almond milk

i nst r u ct i ons
• Cut banana into slices and freeze overnight
• Combine frozen banana slices, cocoa powder, and a splash
of almond milk in a food processor, and pulse until smooth
(additional almond milk may be added to achieve creamier
consistency)

Plate S ect i ons F u lf i lle d :

Protein Fats Carbohydrates Vegetables Extras

Cookie Dough
i n g r e d i ents
• 1 (6oz) container of plain, nonfat Greek yogurt
• 1-2 tbsp stevia or natural, sugar-free substitute
• 1/4 tsp vanilla extract
• 1 tbsp natural peanut or almond butter
• 1 tbsp dark chocolate chips or cocoa nibs

i nst r u ct i ons
• Add stevia and vanilla extract to Greek yogurt; mix well until a
• naturally sweet, vanilla yogurt taste is reached (add stevia to desired
sweetness)
• Add peanut butter and mix well
• Stir in chocolate chips or cocao nibs

Plate S ect i ons F u lf i lle d :

Protein Fats Carbohydrates Vegetables Extras

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Frozen Yogurt Bark

i n g r e d i ents
• 1 cup plain, nonfat Greek yogurt
• 1/4 tsp vanilla extract
• 2 tbsp stevia or natural, sugar-free substitute
• 1 tbsp shredded coconut
• 1 tbsp dried cranberries
• 1 tbsp dark chocolate chips or cacao nibs

i nst r u ct i ons
• Mix yogurt, vanilla extract, and stevia
• On a baking sheet lined with parchment papper, spread yogurt
out into layer 1/4 of an inch
• Press in coconut, cranberries and chocolate chips
• Freeze overnight and use a sharp knife to cut pieces once frozen

Plate S ect i ons F u lf i lle d :

Protein Fats Carbohydrates Vegetables Extras

Chocolate Coconut Chia Seed Pudding

i n g r e d i ents
• 1 ¼ cup unsweetened coconut or almond milk
• 1 tbsp maple syrup
• ¼ tsp sea salt
• 3 tbsp cocoa powder
• ¼ cup chia seeds
• 1 tbsp unsweetened coconut shreds

i nst r u ct i ons
• Combine all ingredients in a mason jar; cap & shake well
• Refrigerate a minimum of 6 hours or overnight
• Stir in unsweetened coconut when ready to enjoy

Plate S ect i ons F u lf i lle d :

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Brownie Muffins
*Recipe makes 9 brownies or muffins
*Recipe makes 3 servings (1 serving = 3 muffins)

i n g r e d i ents
• ¾ cup plain, nonfat Greek yogurt
• ½ cup oats
• 1 egg
• ½ cup unsweetened cocoa powder
• ¼ cup unsweetened almond milk
• ½ cup stevia or natural, sugar-free sweetener
• 1 tsp baking soda
• Pinch sea salt

i nst r u ct i ons
• Preheat oven to 400 degrees F
• Mix all ingredients in a blender or in a bowl with a hand blender
• Pour batter into a baking dish or a muffin tin
• Bake for 15 minutes if in a small baking dish / 20-25 minutes if in
muffin tins or until a tooth pick comes our clean when center is
Plate S ect i ons F u lf i lle d : tested

Protein Fats Carbohydrates Vegetables Extras

(1/2)

Funfetti Cupcake
i n g r e d i ents
• ¼ cup gluten free flour (not coconut flour)
• 2 tbsp stevia or natural, sugar-free substitute
• ½ tsp baking powder
• 1 pinch sea salt
• ¼ cup unsweetened almond milk
• ½ tsp vanilla extract
• 1 ½ tbsp coconut oil
• 1 tbsp sprinkles

i nst r u ct i ons
• Apply a nonstick spray to a large, microwave safe mug and mix
together dry ingredients: flour, stevia, salt and baking powder
• Stir in milk, vanilla and coconut oil, mixing well; gently stir in
sprinkles
• Microwave mug cake for 1 ½ minutes and pour upside down onto a
plate
Plate S ect i ons F u lf i lle d :

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(1/2)

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Creamy Avocado Dip

*makes 4 servings

i n g r e d i ents
• 1/2 cup plain, nonfat Greek yogurt
• 1 ripe avocado
• 1 garlic clove, minced
• 2 tbsp fresh cilantro, chopped
• 1 tbsp juice from lime
• 1/8 tsp cumin
• Pinch of sea salt or to taste
• Pinch of pepper or to taste

i nst r u ct i ons
• Combine all ingredients except for salt and pepper in a food
processor; process until smooth
• Sprinkle on salt and pepper to taste

Plate S ect i ons F u lf i lle d :

Protein Fats Carbohydrates Vegetables Extras

Spinach Dip
i n g r e d i ents
• 1 cup fresh spinach, finely chopped
• 1 tbsp olive oil
• 1 small container (~6 oz) plain, nonfat Greek yogurt
• 1 tsp red wine vinegar
• 2 tbsp feta cheese
• 1 garlic clove, finely minced
• 2 pinches sea salt
• Pinch red pepper flakes or to taste

i nst r u ct i ons
• Add oil to a medium-heat skillet and sauté the spinach for 2-3
minutes
• When the spinach is wilted, add in the garlic and cook until
translucent but not yet burnt
• In a bowl, combine the spinach/garlic mix with all remaining
ingredients; stir until smooth
Plate S ect i ons F u lf i lle d :

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Feta Dip
i n g r e d i ents
• 1 Roma tomato, seeded & finely diced
• 2 green onions, thinly sliced
• 1 tbsp crumbled feta cheese
• 1/4 tsp balsamic vinegar
• 1 tbsp olive oil

i nst r u ct i ons
• Combine all ingredients in a bowl & toss
• Enjoy as is with “chips,” bread or veggies, or top over chicken

Plate S ect i ons F u lf i lle d :

Protein Fats Carbohydrates Vegetables Extras

Avocado Hummus
*makes 6 servings

i n g r e d i ents
• 1 (~15 ounce) can chick peas, drained
• 2 medium ripe avocados
• 3 tbsp extra virgin olive oil
• 3 tbsp fresh lime juice
• 1 garlic clove
• 1/2 tsp chopped cilantro
• 1/8 tsp cumin
• salt & pepper to taste

i nst r u ct i ons
• Combine chick peas, olive oil, lime juice and garlic in a food
processor and pulse until smooth (this will take 1-2 minutes)
• Add cilantro, salt and pepper to taste (my suggestions: 1/4 tsp salt,
1/8 tsp pepper)
• Add cumin and avocados, then pulse until smooth and creamy (this
will take another 1-2 minutes)
Plate S ect i ons F u lf i lle d :

Protein Fats Carbohydrates Vegetables Extras

(1/2)

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Dressings
Honey Mustard Vinaigrette Strawberry Vinaigrette
*use 1 tbsp of dressing and save the rest for later use
*use 1 tbsp of dressing and save the rest for later use
i n g r e d i ents
• 3 tbsp plain, nonfat Greek yogurt i n g r e d i ents
• 1 + 1/2 tbsp olive oil • 1/2 cup strawberries, chopped
• 1/4 cup balsamic vinegar • 1/4 small red onion, chopped
• 1 + 1/2 tbsp Dijon mustard • 4 tbsp olive oil
• 1 + 1/2 tbsp honey • ¼ cup red wine vinegar
• 2 tbsp water
• 1 tsp thyme
i nst r u ct i ons
• Combine all ingredients and whisk
i nst r u ct i ons
• In a blender or food processor, add the strawberries,
onion, thyme and water & blend/pulse until mixed well.
• Add in the vinegar and blend/pulse
• In 1 tbsp increments, add in the olive oil and blend/pulse
for ~30 seconds in between each tbsp addition of oil

Balsamic Vinaigrette Easy Peasy Lemon Squeezy

*use 1 tbsp of dressing and save the rest for later use
*use 1 tbsp of dressing and save the rest for later use
i n g r e d i ents
i n g r e d i ents • 3 tbsp lemon juice (juice from ~1 lg. lemon)
• 2 tbsp olive oil • 2 tbsp olive oil
• 1 tsp Dijon mustard • 1 pinch sea salt or to taste
• 1 tsp balsamic vinegar • 1 pinch pepper or to taste
• 1 tsp honey
• 1 pinch sea salt
• 1 pinch pepper i nst r u ct i ons
• Combine all ingredients and whisk

i nst r u ct i ons
• Combine all ingredients and whisk

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Shots
AVC Shot Cayenne Shot
*I often like to supersize this shot by adding in 8-12 oz of additional lemon water
or citrus juice to make this a drink as well as a little bit of liquid stevia or honey to
sweeten it up! i n g r e d i ents
• 1/8 – 1/4 tsp organic cayenne pepper
• 2-3 oz mixer of orange juice (helps cut the spice)
i n g r e d i ents
• 1 tbsp organic, unflitered apple cider vinegar ((with
“mothers” the cloudy blob, Trader Joe’s or Braggs i nst r u ct i ons
brand are both great)) • Mix and drink
• 2-3 oz mixer of lemon water or fresh squeezed, no
sugar added citrus juice (lemon is my favorite with benef i ts
this) • Increases circulation (you’ll feel this immediately!)
• Removes toxins from the bloodstream
i nst r u ct i ons • Breaks up mucus, making it a great natural-remedy
• Mix and drink for a cold or flu
• Due to it’s anti-inflammatory properties, it can help to
reduce swelling that causes headaches and migraines
benef i ts
as well as aid in overall pain management
• Anti-bacterial – acetic acid is the the main component
• Eases upset stomach, ulcers and sore throat
of vinegar, which kill bacteria and prevents live
• Great metabolic booster, promoting fat loss
bacteria from multiplying
• Blood sugar – ACV has a well documented anti-
glycemic effect in which some of the digestion of
starch is prevented, in turn, reducing the spiking of
blood sugar levels
• Healthy Digestion – since ACV prevents some of the
starch from being digested, it can be used to feed
good bacteria within the gut. Also, the “mother” or the
cloudy blob within ACV is packed with probiotics
• Satiety – remember that word from Eat Your Way
Lean! Yes, ACV has been shown to keep you feeling
fuller longer

Because of the great benefits ACV has on maintaining blood

sugar, promoting healthy digestion and satiety, I like to have my
ACV shot or drink before meals! I take 1 or 2 shots daily, never
exceeding 2 tbsp of ACV per day.

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