CLEAN EATING - Amazon S3eating_small.pdf · Clean Eating 2 CLEAN EATING 101 Clean eating isn’t a...

CLEANEATING

for 1 month

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CLEAN EATING 101Clean eating isn’t a state of constant perfection—it’s a state of constant

adaption. There are rarely perfect days or perfect weeks of nutrition, so

it’s important to bounce back when you make a poor food choice.

For example, if you just didn’t have time to make lunch, and you opted

for fast food, don’t let that define your day. At your next meal, try to

consume fresh, unprocessed foods like colorful veggies, lean meat, and

fiber-rich beans. Then drink a big glass of water.

This 4-week meal plan consists of simple meals and easy recipes. Plus,

you don’t have to count any calories, and all of your nutrients have been

balanced for you. However, if you have to alter the meal plan for some

reason, here are the ballpark calorie goals per meal:

Breakfast: 300–400

Snack: 100

Lunch: 400–500

Dinner: 500

If you’re a man trying to lose weight, increase all portions by ⅓ of a

serving size.

Following the meal plans provides women 1,300–1,500 calories and

men 1,700–1,900 calories of rich, nourishing food. If you find yourself

starving, drink more water or try hot lemon water. Mild hunger is a

natural part of weight loss. Focus on water, high-protein foods, and fiber

to curb your hunger with fewer calories.

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TIPS FOR SUCCESS+ Drink a large glass of water with every meal. Aim for 16 ounces.

+ This meal plan is mostly gluten-free, but substitute as needed if you

have a dietary restriction to gluten.

+ If avoiding dairy, substitute with an alternative—preferably a soy

substitute. Almond, cashew, and coconut milk are low in protein

(about 1 gram), so soy milk is the best alternative.

+ Season your food generously with black pepper, lemon,

or lime. Use salt sparingly.

+ Commit to ordering healthier options when eating

out, like a salad, broth-based soup, or a dish

from the “lite menu” (when available).

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TREATS & SWEETS If you’re dying for a treat, try one of the following:

+ Eat fresh, cold fruit (freeze it for 5 minutes).

+ Drink 1 cup of hot lemon water.

+ Eat 12 chocolate chips, one at a time.

+ Eat 1 hard candy, such as a jolly rancher. Since a single candy is only

about 25 calories, it’s a quick fix for a sweet tooth.

+ Eat a small treat (200 calories or less) slowly, and focus on savoring

the flavor.

DINING & EATING OUTEvery week, there are two meals set aside for eating out. Here are a

few guidelines to follow:

+ When eating soups, choose broth-based over cream-based.

+ When eating salads, keep the dressing on the side and hold

the cheese.

+ Keep the starches to 1 serving or less. This includes bread, rolls,

chips, etc.

+ Avoid dishes full of melted cheese.

+ If you eat pizza, keep it to 2 slices or less.

+ Watch portion sizes.

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BREAKFAST DINNERLUNCH

1 banana

2 eggs

8 ounces milk

Mango Avocado Steak Salad*

4 ounces chicken, baked or grilled

2 cups green beans, steamed

Mashed Sweet Potatoes* (1 cup)

SNACK: 15 almonds

Day

2 BREAKFAST DINNERLUNCH

1 Blueberry Breakfast Scone*

6 ounces yogurt of choice

SNACK: 1 apple

Southwestern Chicken Salad*

Mashed Sweet Potatoes* (1 cup)

6 ounces sirloin steak, grilled

1 cup steamed broccoli

Day


1 banana

Veggie Scramble*

8 ounces milk

SNACK: 1 string cheese

Turkey Walnut Salad* 4 ounces grilled chicken

Roasted Spring Veggie Pasta Bake*

Day


1 cup berries

½ cup rolled oats, cooked with water

15 mixed nuts

SNACK: 15 almonds

4 ounces grilled chicken

Roasted Spring Veggie Pasta Bake*

Salmon Risotto*

MEAL PLAN

†Substitute 1 ounce of baked corn chips for gluten-free alternative*Refer to the included recipe cards

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MEAL PLAND

ay 5

Day


1 cup berries


15 mixed nuts

SNACK: 15 baby carrots

6 ounces chicken, baked

3 cups broccoli, steamed

1 orange

Restaurant Meal


16 ounces Green Protein Smoothie*


Peanut Chicken Salad* Your ChoiceDay

7


2 Chocolate Bran Muffins*

8 ounces milk

SNACK: 1 apple

Restaurant Meal 4 ounces grilled chicken

1 cup green peas

1 cup grapes

8 ounces milk

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MEAL PLANW

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ay 1


Veggie Scramble*

8 ounces milk

Lemongrass Succotash*

8 ounces milk

Thai Beef Salad* (2 cups)

1 cup berries

SNACK: 1 tablespoon nut butter and 2 celery sticks


8 ounces milk

Day



Sweet Chicken Balsamic Salad*

Spicy Sausage & Wild Rice Soup* (1½ cups)

8 ounces milk

Day


1 pear


15 mixed nuts

SNACK: 1 tablespoon nut butter and 2 celery sticks

Spicy Sausage & Wild Rice Soup* (1 cup leftovers)

Spicy Black Bean & Rice Sauté*

Day


2 High-Protein Pancakes*

2 tablespoons syrup of choice

SNACK: 1 banana

Spicy Black Bean & Rice Sauté*

Rosemary Pork Tenderloin* (4 ounces)

Italian Green Beans* (2 cups)

*Refer to the included recipe cards

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MEAL PLAND

ay 5 BREAKFAST DINNERLUNCH


Restaurant Meal 6 ounces chicken, baked


1 orange

8 ounces milk

SNACK: 1 apple


1 cup berries


15 mixed nuts


Restaurant Meal



2 High-Protein Pancakes*

2 tablespoons syrup of choice


Your Choice


Day

6


Veggie Scramble*

8 ounces milk

Peanut Chicken Salad* Mashed Sweet Potatoes* (1 cup)

6 ounces sirloin steak, grilled


SNACK: 1 banana

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Day

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MEAL PLAN



Peanut Butter & Fruit Toast*

8 ounces milk


Salmon Risotto*


Day

2

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MEAL PLAND

ay 3

Day






Italian Meatballs with Fresh Marinara*

2 cups spaghetti squash, baked

Day


1 cup berries


15 mixed nuts

SNACK: 1 apple

Restaurant Meal Buffalo Burger with Sweet Potato Fries*

Day


Veggie Scramble*

8 ounces milk


Italian Meatballs with Fresh Marinara*

2 cups spaghetti squash, baked

Restaurant Meal


1 pear


15 mixed nuts

SNACK: 1 banana

Grilled Asian Steak Salad*

Lemon Chicken with Apple Cider Brussels Sprouts*

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Day

7 Refer to the Sunday Guidelines on page 13.

MEAL PLAN W

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ay 1

Day

2D

ay 3

BREAKFAST

BREAKFAST

DINNER

DINNER

LUNCH

LUNCH


8 ounces milk




SNACK: 15 carrots

Spicy Black Beans & Rice Sauté*




SNACK: 1 apple

Grilled Asian Steak Salad*

Spicy Black Beans & Rice Sauté*





Turkey Walnut Salad* Your Choice


Mango Avocado Steak Salad with Jalapeño Vinaigrette*


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Day

7MEAL PLAN

†Substitute 1 ounce of baked corn chips for gluten-free alternative*Refer to the included recipe cards

Day

4D

ay 5

Day

6

BREAKFAST

BREAKFAST

BREAKFAST

DINNER

DINNER

DINNER

LUNCH

LUNCH

LUNCH

Veggie Scramble*

8 ounces milk


1 pear


15 mixed nuts

SNACK: 1 banana

SNACK: 15 carrots

SNACK: 1 apple

Kale Conversion Bowl*

8 ounces milk

Restaurant Meal

Salmon Risotto*

Buffalo Burgers with Sweet Potato Fries*

Salmon Risotto*

Restaurant Meal



8 ounces milk


Kale Conversion Bowl*

8 ounces milk

Your choice

GROCERY LISTWEEK 1

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FRESH PRODUCE � 1 lime

� 1 lemon

� 1 banana

� 1 orange

� 1 mango

� 3 apples

� 2 cups grapes

� 4 cups blueberries

� 15 cups leafy greens

� 2½ cups spinach

� 1 cup cabbage

� 1 avocado

� 1 bunch green onions

� 1 jalapeño pepper

� 1 bell pepper

� 2 cups fresh green beans

� 2 large sweet potatoes

� 1 yam

� 1 cup green peas

� 45 baby carrots

� 1 large bunch asparagus

� 4 cups broccoli

� 1 cup green peas

� 2 cups cherry tomatoes

� 2 white onions

� 3 cups mushrooms

� 1 bunch cilantro

� 2 cloves garlic

� ½ cup fresh basil

� Fresh ginger root

DAIRY � 6 eggs

� 1 half gallon milk

� 1 (6 ounce) vanilla yogurt

� 1 (6 ounce) yogurt of choice

� 6 ounces 2% plain Greek yogurt

� 1 string cheese

� Small block aged white cheddar cheese

� 2 cups Parmesan, grated

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MEAT, POULTRY, FISH � 10 ounces sirloin steak

� 30 ounces chicken

� 9 ounces salmon

� 4 ounces turkey breast

GRAINS � 12 ounces whole grain pasta

� 8 ounces risotto rice

� 2 cups wheat bran

CANNED GOODS � ¾ cup bottled sun-dried tomatoes

� 2 cups chicken broth

� 1 can black beans

� 1 cup corn, fresh or frozen

� ¾ cup low sodium black beans

BAKING, BULK, SNACK � 30 almonds

� 30 mixed nuts

� ½ cup shredded almonds

� ¼ cup unsweetened coconut

� 2 tablespoons walnuts

� ¼ cup toasted pine nuts

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� ½ cup unsweetened applesauce

� Protein powder (recommend Wheybolic Extreme 60, vanilla)

� 1 tablespoon powdered peanut butter

� 2 tablespoons teriyaki sauce (low sodium, gluten-free)

� ⅓ cup sesame oil

� 3 tablespoons unsalted peanut butter

� 2 tablespoons rice vinegar

STAPLE FOODS & CONDIMENTS � Olive oil

� 2 cups old fashioned oats

� 3½ cups whole wheat flour

� Baking powder

� Baking soda

� Cinnamon

� Vanilla extract

� Balsamic vinegar

� Dijon mustard

� Sugar

� Powdered garlic

� White wine

� ⅓ cup chocolate chips

GROCERY LISTWEEK 2

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FRESH PRODUCE � 1 mango

� 2 bananas

� 3 cups strawberries

� 3 apples

� 1 pear

� 1 orange

� 2 limes

� 2 onions

� 1 red onion

� 3 bell peppers

� 6 celery sticks


� 5 cups spinach

� 5 cups kale

� 1 tomato

� 3 avocados

� 1 zucchini

� 4 shallots

� 3 cups green beans

� 15 baby carrots

� 2 cups broccoli

� ¾ cup corn, fresh or frozen

� 3 cups mushrooms


� 1 cup fresh basil


� 6 cloves garlic

DAIRY � 1 half gallon milk

� 4 eggs

� 2 string cheeses

� 1 (6 ounce) vanilla yogurt

� 2 (6 ounce) yogurts of choice

� ½ cup cottage cheese

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MEAT, POULTRY, FISH � 14 ounces chicken breast

� 20 ounces flank steak

� 5 ounces spicy chicken sausage

� 24 ounces pork tenderloin

GRAINS � 2 cups brown rice

� 2 cups black wild rice

CANNED GOODS � 1 (15 ounce) can chickpeas

� 1 (15 ounce) can black beans

� 3 cups chicken broth (low sodium)

� Salsa (fresh preferred)

� Kalamata olives

BAKING, BULK, SNACK � 215 mixed nuts

� 1 scoop protein powder (recommend Wheybolic Extreme 60, vanilla)

� 1 tablespoon powdered peanut butter

� Nut butter

� ¼ cup bread crumbs

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SEASONINGS � 1½ teaspoons red curry paste

� 1 tablespoon lemongrass (recommend the paste found in tubes)

� Tarragon

� Dried basil

� Red pepper flakes

� Thyme

� Chili powder

� Fajita seasoning (gluten-free if needed)

� Cinnamon

� Rosemary

� Paprika

STAPLE FOODS & CONDIMENTS � Olive oil

� 2 cups whole wheat flour

� Brown sugar

� Syrup

� White wine

� 3 tablespoons soy sauce (low sodium and gluten-free if needed)

GROCERY LISTWEEK 3

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FRESH PRODUCE � 1 mango

� 3 apples

� 5 bananas

� 1 cup grapes

� 1 cup berries

� 1 cup strawberries

� 1 pear

� 2 lemons

� 30 baby carrots

� 1 cup shredded carrots


� 3½ cups Romaine lettuce

� 1 cup cabbage

� ½ cup spinach

� 3 cups broccoli


� 2 large white onions

� 1 red onion

� 1 bell pepper

� 5 sweet potatoes

� 1 yam

� 1 avocado

� 1 shallot

� 1 cucumber

� 5 cups Brussels sprouts

� 1 spaghetti squash

� 2 tomatoes

� 6 cloves garlic

� 1 cup fresh basil

� ¼ cup parsley

� 3 sprigs fresh thyme

DAIRY � 3 (6 ounce) yogurts of choice

� 4½ cups milk

� 4 eggs


� ¾ cup shredded Cotija or Parmesan cheese

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MEAT, POULTRY, FISH � 4 ounces turkey breast

� 8 ounces chicken breast

� 26 ounces sirloin steak

� 9 ounces salmon

� 32 ounces chicken tenders

� 16 ounces ground pork

� 16 ounces ground beef

� 16 ounces ground buffalo (or additional beef)

GRAINS � 8 ounces risotto rice

� 3 slices whole wheat bread

� 4 small hamburger buns

CANNED GOODS � 2 cups chicken stock

� ½ cup sun-dried tomatoes

� 3 (28 ounce) cans whole tomatoes

� Pickles

BAKING, BULK, SNACK � 3 tablespoons chocolate chips

� ¼ cup mixed nuts

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SEASONINGS

� Lemon pepper

� Garlic salt

STAPLE FOODS & CONDIMENTS

� ½ cup rolled oats

� White wine

� Apple cider vinegar

� Olive oil

� Mustard

GROCERY LISTWEEK 4

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FRESH PRODUCE � 1 pear

� 2 apples

� 1 lime

� 2 lemons

� 4 cups spinach

� 3 bananas

� 1 mango

� 2½ cups shredded carrots

� 30 baby carrots

� 2 avocados

� 2 large white onions

� 1 tomato

� 3 large sweet potatoes

� 1–2 green bell peppers

� 1–2 red bell peppers

� 1 bunch celery

� 5 cups Brussels sprouts


� 4 cups kale

� 1 cucumber


� 1 shallot



� 4 cloves garlic

� ½ cup fresh basil

DAIRY � 6 cups milk

� 3 eggs

� ¼ cup shredded Cotija or Parmesan cheese

� 2 (6 ounce) vanilla yogurts

� 1 (6 ounce) yogurt of choice


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MEAT, POULTRY, FISH � 9 ounces salmon

� 16 ounces ground buffalo meat or ground beef

� 32 ounces chicken tenders

� 20 ounces sirloin or flank steaks

GRAINS � 8 ounces risotto rice

� 4 small hamburger buns

� 2 cups quinoa

� 2 cups brown rice

CANNED GOODS � ½ cup sun-dried tomatoes

� 1½ cups black beans

� ½ cup fresh salsa

� 2 cups chicken stock

� Pickles

BAKING, BULK, SNACK � 15 mixed nuts

� ¼ cup toasted pine nuts

� 1 cup shredded almonds

� ½ cup toasted sliced almonds

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� 2 tablespoons powdered peanut butter

� ⅔ cup teriyaki sauce, low sodium (gluten-free if needed)

� ¼ cup tahini sauce

� Protein powder (recommend Wheybolic Extreme 60, vanilla)

SEASONINGS � Garlic salt

� Fajita seasoning (gluten-free if needed)

� Chili powder

� Lemon pepper

STAPLE FOODS & CONDIMENTS � White wine

� Olive oil

� Mustard

� Apple cider vinegar

RECIPES

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DIRECTIONS

1. Slice grilled steak into thin strips.

2. Chop or slice veggies and fruit.

3. Top with Jalapeño Vinaigrette, then toss.

INGREDIENTS

4 ounces sirloin steak, grilled and cut into strips

4 cups leafy greens

¼ avocado, sliced

½ mango, sliced

¼ cup green onions

2 tablespoons Jalapeño Vinaigrette

MANGO AVOCADO STEAK SALADMakes 1 serving

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INGREDIENTS

JALAPEÑO VINAIGRETTEMakes 7 servings | Serving size:2 tablespoons

DIRECTIONS

1. Remove the top and seeds from the jalapeño.

2. Chop the jalapeño coarsely and add to a small bowl or cup.

3. Mince cilantro and add to the jalapeño.

4. Add the remaining ingredients and blend with an immersion blender (using the chop attachment) until smooth.

5. Refrigerate leftovers for later salads.

1 jalapeño pepper

3 tablespoons fresh lime juice

1 teaspoon lime zest

2 tablespoons fresh cilantro, minced

1 tablespoon water

¼ teaspoon salt

⅓ cup olive oil

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INGREDIENTS

DIRECTIONS

1. Wash sweet potatoes and yam.

2. Peel and cut into large cubes. Boil until soft—about 10–15 minutes.

3. Drain water and mash well.

4. Add milk until potato mixture reaches desired consistency.

2 large sweet potatoes

1 yam

Milk

MASHED SWEET POTATOESMakes 4 servings | Serving size:1 cup

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BLUEBERRY BREAKFAST SCONESMakes 12 servings | Serving size:1 scone

INGREDIENTS

DIRECTIONS

1. Preheat oven to 400°F. In a medium bowl, mix oatmeal, flour, baking powder, and cinnamon.

2. In a large bowl, mash the bananas, then add oil or yogurt, seeds, vanilla, and milk.

3. Add dry ingredients and blueberries to the banana mixture, stirring until combined.

4. Roll into a circle (about ¾ of an inch thick) and cut into wedges.

5. Grease a cookie sheet and place the scones on pan so they are not touching. If desired, top scones with turbinado sugar or some extra oats.

6. Bake for 18–22 minutes or until slightly golden and the scones hold their shape.

7. Wrap leftovers individually in tin foil and freeze in a zip-top bag.

1 cup old fashioned oats

2 cups whole wheat flour

4 teaspoons baking powder

1 teaspoon cinnamon

2 very ripe bananas

2 tablespoons 2% Greek yogurt

½ cup shredded almonds

2 teaspoons vanilla extract

⅔ cup 1% milk (use alternatives such as soy or almond, if desired)

2 cups blueberries (fresh or frozen)

¼ cup unsweetened coconut

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SOUTHWEST CHICKEN SALADMakes 1 serving

INGREDIENTS

DIRECTIONS

1. Slice grilled chicken into thin strips.

2. Chop veggies and heat up beans and corn if desired.

3. Toss with dressing and enjoy.

4 ounces chicken, grilled and cut into strips

4 cups leafy greens

½ cup cooked black beans

½ cup cooked corn

1 cup cherry tomatoes

¼ cup green onions

¼ cup cilantro

2 tablespoons Jalapeño Vinaigrette

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INGREDIENTS

VEGGIE SCRAMBLEMakes 1 serving

DIRECTIONS

1. Heat medium frying pan to medium heat and spritz with a non-stick spray.

2. Add in 1 cup of veggies, cooking for a few minutes until slightly soft.

3. Mix egg, egg whites, and milk together well and pour evenly over vegetables.

4. Sprinkle with salt and pepper.

5. Add remaining cup of vegetables when eggs are about halfway cooked.

6. Stir intermittently until eggs are fully cooked.

7. Top with ¼ of a sliced avocado and enjoy!

2 egg whites

1 whole egg

1 tablespoon 1% milk (can substitute if desired)

2 cups veggie of choice*

¼ avocado

¼ teaspoon salt

¼ teaspoon pepper

*Best with spinach, tomatoes, onions, bell peppers, mushrooms, green onions, or cilantro

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TURKEY WALNUT SALADMakes 1 serving

INGREDIENTS

DIRECTIONS

1. Slice grilled turkey into thin strips.

2. Add fruits, veggies, and nuts.


4 ounces cooked turkey breast, sliced into strips

4 cups leafy greens

½ cup apple, chopped

1 cup grapes, halved

2 tablespoons walnuts, chopped

2 tablespoons Creamy Balsamic Dressing

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ROASTED SPRING VEGGIE PASTA BAKEMakes 9 servings | Serving size:1 cup

INGREDIENTS

DIRECTIONS

1. Heat oven to 400°F. In a large bowl, mix mushrooms and asparagus. Drizzle with olive oil and sprinkle with ¼ teaspoon salt and ⅛ teaspoon garlic powder. Toss until veggies are lightly coated.

2. Line a cookie sheet with parchment paper and pour veggies on top. Spread them out so they are not overlapping. Roast for 20 minutes, remove from the oven and lower the temperature to 200ºF.

3. Place cooked pasta in a large pot. Add roasted veggies, tomatoes, yogurt, cheddar cheese, ¾ cup of Parmesan cheese, ⅛ teaspoon salt, and ⅛ teaspoon garlic powder. Stir until the cheese begins to melt and the yogurt is well mixed in.

4. Pour into a 9×13" casserole dish and top with additional cheese. Place in the oven at 200°F until the cheese on top melts.

5. Remove from oven and allow to cool for 5 minutes. Enjoy!

2½ cups mushrooms, thickly sliced

3½ cups asparagus, chopped

2 tablespoons olive oil

⅜ teaspoon salt, divided

¼ teaspoon garlic powder, divided

12 ounces whole grain pasta, cooked

¾ cup aged white cheddar cheese, grated

1½ cups Parmesan cheese, grated

⅓ cup Greek yogurt

¼ cup bottled sun-dried tomatoes

⅛ teaspoon black pepper

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INGREDIENTS

DIRECTIONS

1. Heat the chicken stock in a pan and simmer.

2. In a separate pan, heat the olive oil. Add the onion and cook for 4 minutes or until soft.

3. Add the rice to the onion and stir for 2 minutes or until the rice is transparent.

4. Stir in a ladleful of the hot chicken stock and a little wine. When all the liquid is absorbed, add a further ladleful of stock and wine. Keep stirring. Continue adding the stock and wine until the rice is cooked and has a creamy consistency. This takes about 20 minutes.

5. Add the salmon, basil, pine nuts, and sun-dried tomatoes. Sprinkle cheese on top.

2 cups chicken stock

1 tablespoon olive oil

1 large white onion, finely chopped

8 ounces risotto rice

½ cup white wine

9 ounces salmon, skinned

½ cup fresh basil, chopped

¼ cup pine nuts, toasted

½ cup sun-dried tomatoes, finely chopped

Shredded Parmesan cheese

SALMON RISOTTOMakes 4 servings | Serving size:1½ cups

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CHOCOLATE BRAN MUFFINSMakes 12 servings | Serving size:1 muffin

INGREDIENTS

DIRECTIONS

1. Mix 1 cup wheat bran and water in a large bowl and allow to stand for 5 minutes. Add milk, egg, sugar, and applesauce to bran mixture and stir well.

2. Mix residual cup of wheat bran and remaining ingredients until just incorporated.

3. Place in greased or lined muffin tins and fill most of the way, as these don’t rise much.

4. Bake at 350°F for 20 minutes, or until toothpick comes out clean. For mini muffins, bake for 12 minutes.

5. Wrap leftovers individually in tin foil and freeze in a zip-top bag for later weeks.

2 cups wheat bran

1 cup hot water

½ cup 1% milk (use almond or soy if needed)

1 egg

½ cup sugar

½ cup unsweetened applesauce

1 teaspoon baking soda


1½ cups whole wheat flour

¼ teaspoon salt

⅓ cup chocolate chips

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DIRECTIONS

1. Mix milk and protein powder together until well incorporated.

2. Add to a blender with additional ingredients (except ice) and blend until spinach is completely mixed in. This can take about 2 minutes at a higher speed.

3. Add ice, blend, and enjoy!

INGREDIENTS

1½ cups milk

1 scoop protein powder (recommend Wheybolic Extreme 60, vanilla)

5 cups spinach, loosely packed

2 frozen bananas

½ cup vanilla yogurt

3 tablespoons powdered peanut butter

2 cups ice cubes

GREEN PROTEIN SMOOTHIEMakes 3 servings | Serving size:2 cups

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INGREDIENTS

PEANUT CHICKEN SALADMakes 1 serving

DIRECTIONS

1. Combine leafy greens, veggies, and meat together.

2. Drizzle with dressing, then toss.

4 ounces chicken, grilled and cut into thin strips

3 cups Romaine lettuce (or lettuce of choice)

1 cup cabbage, cut into thin strips

½ cup shredded carrots

¼ cup green onions

2 tablespoons Peanut Dressing

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PEANUT DRESSINGMakes about 6 servings | Serving size:2 tablespoons

INGREDIENTS

DIRECTIONS

1. Add all ingredients in a small bowl or cup and blend with an immersion blender using the whip attachment.

2. Refrigerate leftovers for later salads.

2 tablespoons teriyaki sauce (low sodium, gluten-free)

1 clove of garlic, minced

1 tablespoon fresh ginger, grated

⅓ cup sesame oil

2 tablespoons unsalted peanut butter

2 tablespoons rice vinegar

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LEMONGRASS SUCCOTASHMakes about 3½ servings | Serving size:2 cups

INGREDIENTS

DIRECTIONS

1. Heat olive oil in a medium sauce pan.

2. Add zucchini and sauté for about 2 minutes on medium.

3. Add spices and continue to sauté for another 2 minutes.

4. Add chickpeas, tomatoes, and corn. Sauté 5 minutes.

5. Add brown rice and heat through.


1 small zucchini, diced

1 tablespoon lemongrass (recommend the paste found in tubes)


2 cloves garlic, minced

¼ teaspoon salt (more to taste)

¼ teaspoon black pepper

½ teaspoon tarragon

½ teaspoon basil

1 can chickpeas, drained and rinsed

1 can diced tomatoes, drained

¾ cup corn, fresh or frozen

2 cups brown rice, cooked

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INGREDIENTS

THAI BEEF SALADMakes 4 servings | Serving size:2 cups

DIRECTIONS

1. In a medium bowl, combine 1 tablespoon lime juice with soy sauce, olive oil, brown sugar, garlic, ginger, and red curry paste. Whisk until blended. Pour half the mixture into a zip-top bag with the steak.

2. Add the remaining 2 tablespoons lime juice to the bag. Seal tightly and marinate steak in the fridge for at least 4 hours or overnight, turning occasionally. Reserve the rest of the marinade to dress the salad.

3. Spray a grill pan with cooking spray and heat to medium-high. Grill steak until medium rare, about 5 minutes on each side or until desired doneness. Let rest 5–10 minutes, then slice.

4. Combine steak, lettuce, sliced shallots, and basil in a salad bowl, reserving a few shallots for garnish. Add the reserved dressing and toss to coat.

1 pound flank steak

3 tablespoons lime juice, divided

3 tablespoons low sodium soy sauce


2 tablespoons brown sugar

1 teaspoon garlic, minced

1½ teaspoons ginger, minced

1½ teaspoons red curry paste

1 head red leaf lettuce, torn

3 shallots, thinly sliced (about ½ cup)

1 cup fresh basil, sliced in ribbons

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INGREDIENTS

SWEET CHICKEN BALSAMIC SALADMakes 1 Serving

DIRECTIONS

1. Slice grilled chicken into thin strips.

2. Add fruits and veggies.


4 ounces chicken, grilled

4 cups lettuce or spinach

½ cup apple, chopped

½ cup strawberries, sliced

2 tablespoons red onions, diced or slivered

2 tablespoons Creamy Balsamic Dressing

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CREAMY BALSAMIC VINAIGRETTEMakes about 5 servings | Serving size:2 tablespoons

INGREDIENTS

DIRECTIONS

1. Add all ingredients to a small bowl or cup and blend with an immersion blender using the whip attachment.

2. Refrigerate leftover dressing for later salads.

2 tablespoons balsamic vinegar

1 tablespoon lemon juice

1 teaspoon Dijon mustard

⅓ cup olive oil

1 clove garlic, pressed

½ teaspoon sugar

2 tablespoons 2% Greek yogurt

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SPICY SAUSAGE & WILD RICE SOUPMakes 4 servings | Serving size:1½ cups

INGREDIENTS

DIRECTIONS

1. Cook wild rice according to package directions.

2. In a pot, sauté sausage in olive oil until well-browned. Remove sausage from pot and set aside.

3. In the same pot, cook mushrooms until soft. Pour in water and add thyme, red pepper flakes, white wine, and chopped kale. Cook until kale is wilted —about 4 minutes. Add chicken broth and salt. Simmer for 15 minutes.

4. Stir in cooked wild rice and sausage. Simmer 5 more minutes.

2 cups black wild rice

5 ounces spicy chicken sausage, sliced


3 cups sliced mushrooms

⅓ cup water

½ teaspoon dried thyme

¼ teaspoon red pepper flakes

⅓ cup white wine

5 cups kale, chopped

3 cups low sodium chicken broth

½ teaspoon salt

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INGREDIENTS

TOPPINGS

SPICY BEAN & RICE SAUTÉMakes 4 servings | Serving size:1¾ cup

DIRECTIONS

1. Heat olive oil in a large sauté pan. Add onions, bell peppers, garlic, and celery. Sauté for 5 minutes on low. Add seasonings and continue to cook on low until veggies are tender.

2. Mix in beans, cilantro, lime zest, and lime juice with veggies and continue to cook until beans are warm.

3. Stir in brown rice. Once hot, turn off heat.

4. Top each dish with 2 tablespoons avocado and fresh salsa.


½ onion, chopped

1 green pepper, chopped

1 red pepper, chopped


1 cup celery, chopped

1 tablespoon fajita seasoning (gluten-free if needed)

¼ teaspoon chili powder

1½ cups black beans

½ cup cilantro, chopped

1 teaspoon lime zest

2 tablespoons fresh lime juice

2 cups brown rice, cooked

½ cup avocado, chopped

½ cup fresh salsa

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HIGH-PROTEIN PANCAKESMakes 6 servings | Serving size:2 (4–5 inch) pancakes

INGREDIENTS

DIRECTIONS

1. Blend cottage cheese and milk together.

2. Add protein powder and mix until well incorporated.

3. Stir in egg and cinnamon.

4. In a separate bowl, mix together flour and baking powder.

5. Add liquid mixture to the dry ingredients.

6. Heat a nonstick skillet on medium-low heat. If using a regular pan, coat with cooking spray to avoid sticking.

7. Measure ¼ cup batter and pour into the hot skillet. Tilt the pan in a circular motion to spread the batter around the pan. Heat until bubbles on top start to pop. Flip the pancake.

8. Heat another 1–2 minutes until golden brown.

9. Remove from heat and top with desired toppings.

10. Freeze leftovers in zip-top bag and toast to reheat.

½ cup cottage cheese

1¾ cup 1% milk

1 scoop protein powder (recommend Wheybolic Extreme 60, vanilla)

⅛ teaspoon cinnamon

1 egg


2 cups whole wheat flour

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DIRECTIONS

1. Preheat oven to 425°F.

2. Combine bread crumbs, garlic, rosemary, paprika, and salt in a bowl. Mix together. Rub the pork with olive oil, then press spice mixture into the pork.

3. Bake for 30–40 minutes until cooked through. Let rest 5 minutes before slicing.

4. Serve with Italian Green Beans.

INGREDIENTS

¼ cup Italian bread crumbs

2 teaspoons garlic, minced

2 teaspoons dried rosemary, minced

1 teaspoon paprika

½ teaspoon salt

1½ pounds pork tenderloin

Olive oil

ROSEMARY PORK TENDERLOINMakes 4 servings | Serving size:4 ounces

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INGREDIENTS

DIRECTIONS

1. Boil green beans.

2. Toss with olive oil and sliced olives.

3. Serve with Rosemary Pork Tenderloin.

3 cups green beans

1½ tablespoons olive oil

½ cup Kalamata olives, sliced

ITALIAN GREEN BEANSMakes 4 servings | Serving size:2 cups

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INGREDIENTS

PEANUT BUTTER AND FRUIT TOASTMakes 1 serving

DIRECTIONS

1. Toast bread, spread with peanut butter, and top with fruit slices.

1 slice whole wheat bread

1 tablespoon peanut butter

½ cup sliced fruit of choice*

*Best with bananas or berries

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GRILLED ASIAN STEAK SALADMakes 1 serving

INGREDIENTS

DIRECTIONS

1. Slice steak into thin strips and chop veggies.

2. Toss together with dressing and enjoy.

4 ounces lean steak, grilled

4 cups leafy greens

⅓ cup cucumber, sliced

½ cup shredded carrots

¼ cup green onions, chopped

2 tablespoons Peanut Dressing

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LEMON CHICKENMakes 4 servings | Serving size:8 ounces

INGREDIENTS

DIRECTIONS


2. Place chicken in a large baking pan, sprinkle with lemon pepper, and squeeze the juice of the lemons on top.

3. Bake for 20 minutes.

4. Serve with Apple Cider Brussels Sprouts.

2 pounds chicken tenders

2 lemons

Lemon pepper

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APPLE CIDER BRUSSELS SPROUTSMakes 4 servings | Serving size:1¼ cups

INGREDIENTS

DIRECTIONS

1. Chop Brussels sprouts with a knife, shred in a food processor, or shave with a grater.

2. Heat olive oil on high in a large saucepan. Add the Brussels sprouts and sauté 1–2 minutes. Reduce heat to low, add almonds, and sauté 2–4 minutes more. Stir in vinegar.

3. Serve with Lemon Chicken.

5 cups Brussels sprouts


½ cup sliced almonds, toasted

4 tablespoons apple cider vinegar

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ITALIAN MEATBALLSMakes 4 servings | Serving size:8 small meatballs

INGREDIENTS

DIRECTIONS

1. In a large bowl, toss the crumbled bread and milk. Add pork, beef, garlic, onion, parsley, Parmesan cheese, egg, salt, and black pepper to taste.

2. Gently form the mixture into little balls, about the size of a golf ball. Refrigerate for at least 1 hour or up to 24 hours.

3. Heat the olive oil in a skillet over medium-high. Brown the meatballs (about 6 minutes). Transfer them to a plate.

4. Drain and wipe out the skillet. Return the meatballs to the skillet and pour in Fresh Marinara Sauce. Bring to a boil, lower the heat, and simmer (covered), swirling the sauce occasionally. Continue until the meatballs are cooked through—about 15 minutes—or until the cheese is melted. Serve over baked spaghetti squash.

2 slices stale wheat bread, crumbled

⅓ cup cold milk

1 pound ground pork

1 pound ground beef


½ large white onion, shredded

¼ cup parsley, chopped

½ cup shredded Parmesan cheese

1 large egg, beaten

2 teaspoons salt

Black pepper

⅓ cup olive oil, divided

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FRESH MARINARAMakes 4 servings | Serving size:¾ cup

INGREDIENTS

DIRECTIONS

1. Heat the olive oil in a saucepan over medium-high. Sauté the onion and garlic for about 5 minutes.

2. Add the tomatoes, thyme sprigs, and basil. Bring to a boil. Reduce heat and simmer, uncovered, for about 15 minutes or until thickened.

3. Remove and discard the thyme sprigs. Stir in salt and pepper to taste.

4. Serve with Italian Meatballs.

¼ cup olive oil

¼ large white onion, diced

4 cloves garlic, sliced

3 (28 ounce) cans whole tomatoes, roughly chopped

3 sprigs fresh thyme

1 small bunch fresh basil, chopped

Salt and pepper to taste

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INGREDIENTS

DIRECTIONS

1. Season your meat with salt and pepper. Shape into 4 patties.

2. Cook burgers until desired doneness, 4–6 minutes per side for well done patties.

3. Spread mustard on the hamburger buns.

4. Place a patty on each bun bottom, then stack a lettuce leaf, tomato slice, a few pickle slices, and the remaining bun.

5. Serve with Sweet Potato Fries.

1 pound ground buffalo meat or ground beef

Salt and pepper

4 small hamburger buns

Mustard

Lettuce

Tomato

Pickle

BUFFALO BURGERSMakes 4 servings | Serving size:4-ounce burger

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SWEET POTATO FRIESMakes 4 servings | Serving size:1 cup

INGREDIENTS

DIRECTIONS


2. Peel, wash, and cut the potatoes into large fries.

3. Line a cookie sheet with aluminum foil and spread the potatoes evenly across.

4. Drizzle olive oil on top and sprinkle with garlic salt. Bake for 30–40 minutes.

5. Serve with Buffalo Burgers.

3 large sweet potatoes


Garlic salt

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INGREDIENTS

KALE CONVERSION BOWLAbout 7 servings | Serving size:1½ cups

DIRECTIONS

1. Mix kale and carrots in a large bowl and set aside.

2. Stir together teriyaki sauce, water, garlic, ginger, and almonds and let soak.

3. Cook quinoa. This can be done in a rice cooker or on the stove. If on the stove, add 2 cups of rinsed quinoa and 4 cups of water to a large pot and bring to a boil. Cover and simmer on medium heat for 20 minutes. Remove from heat and allow to cool for 5 minutes. Fluff and add 4 cups to the kale and carrots.

4. Add soaked almonds (along with the sauce) to the kale mixture and stir thoroughly.

5. Add tahini sauce and mix again until well incorporated.

2 cups carrots, shredded

4 cups kale, chopped

1 cup shredded almonds

⅔ cup teriyaki sauce, low sodium (gluten-free if needed)

⅓ cup water



¼ cup tahini sauce

4 cup quinoa

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NOTES

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NOTES

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NOTES

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