Breakfast
Egg Bites
Egg Bites This is a healthy egg-bite breakfast recipe. It can be meal-prepped ahead of time. You can modify it to add plant-based crumbles or Canadian bacon. Low in calories, high in protein, fiber and Gluten-Free. 1 tablespoon olive oil1 cup diced red bell pepper1...
Protein Style Coffee
Protein Style Coffee This is a simple, nutritious breakfast on the go. The small amount of calories won’t break a fast if you are intermittent fasting and it’s protein-packed. 8-10 oz black coffee2 Tbsp. Unsweetened Almond Milk1 scoop Plant- Based Protein Powder...
Chia Seed Pudding
Chia Seed Pudding My daughter loves chia seed pudding. Chia seeds are an excellent source of fiber which helps with fullness. This easy chia seed pudding recipe is a perfect healthy breakfast or snack! Store it in a lidded jar or airtight container in the fridge for...
Apple-Cinnamon Overnight Oats
Apple-Cinnamon Overnight Oats There is nothing wrong with overnight oats for breakfast. Intermittent fasting doesn’t work for everyone. Oatmeal is a healthy carb and is loaded with fiber and gluten-free. Combining it with protein and fruit is a healthy way to start...
Avocado Toast
Avocado Toast Here’s my approach to breakfast: Do you wake up hungry in the morning? If you do, you should eat. If you don't, you shouldn’t. ½ avocado mashed or sliced½ tsp lemon juice (optional)Pinch sea salt + black pepper1 slice of whole grain bread or gluten-free½...
Lunch
Rice Cakes
Rice Cakes This is a perfect light lunch. Low in calories, low fat, high in fiber, Gluten-free. Option 12 rice cakes3 oz Smoked Salmon1 oz low-fat cream cheese½ Avocado, slicedOption 22 rice cakes6 oz White tuna2 Tbsp olive oil mayoDiced pickleDiced celeryOption 32...
Greek Salad
Greek Salad This is the perfect summer salad. Light. Tangy. It will hit the spot on a busy work day or travel or for that perfect dinner. Dressing¼ cup extra-virgin olive oil3 tablespoons red wine vinegar1 garlic clove (minced)½ teaspoon dried oregano (more for...
Cauliflower Fried Rice
Cauliflower Fried Rice Vegetable oil2 large eggs (beaten)Salt1 cup chopped scallions (light and green parts separated (you'll need 5-6 scallions))3 garlic cloves (minced)1 tablespoon finely chopped fresh ginger (from a 1-inch knob (see note))One 2-lb head cauliflower...
Cauliflower Rice Bowl Thai Style
Cauliflower Rice Bowl Thai Style 1 bag frozen cauliflower rice of any style (there are so many)1-2 pounds of turkey burger (depends on family)EggsCoconut aminosKimchi Place cauliflower rice + turkey burger in a larger fry pan and saute for 10 minutes or until no...
Dinner
Sweet Potato Lasagna
Sweet Potato Lasagna This no-noodle sweet potato lasagna is lighter than the classic dish, but it's just as delicious. This is one of the most delicious recipes EVER! Better the next day. Ingredients for the filling:1 15-ounce container whole milk ricotta cheese½ cup...
Guilt-Free Garlic Parmesan Zucchini Noodles Pasta
Guilt-Free Garlic Parmesan Zucchini Noodles Pasta This is an amazing recipe that I have made many times. The trick is to buy your zucchini noodles already spiralized. Sprouts and Whole Foods have them. Add shrimp, chicken, or plant-based crumbles. 4 medium zucchini...
The Mediterranean Diet Series: Part Two
The Mediterranean Diet Pizza Easy Swaps To Go MediterraneanInstead of rice: service up whole grain quinoa or farro. Portion control:1/2 c - 1cInstead of sautéing vegetables in butter cook with olive oilInstead of sour cream-based tip. Try Greek Yogurt based...
Spicy Salmon Bowl Meal Prep
Spicy Salmon Bowl Meal Prep Meal Prep Friday! This recipe is so amazing that it might not make it past the weekend! It is Tik Tok inspired by @hungryhappens - https://hungryhappens.net/easy-spicy-salmon-bowls/ It contains white rice. White rice has been given a bad...
Snacks
Rice Cakes
Rice Cakes Option #11 plain rice cake3 oz smoked salmon1 Tbsp light cream cheese1/4 avocadoOption #21 plain rice cakesliced tomato1 boiled eggpepperonciniOption #31 plain rice cake1 wedge Laughing Cow Light Swiss2 slices low sodium deli turkey or Applegate...
Boosting Immune Function
Boosting Immune Function Beautiful souls. I hope you are well, your coffee is strong, and your holidays are going well. Let's be clear. If you aren't focusing on boosting your immune function on a daily basis let's start today. Shall we? I will start a series of...