Day 5 – Breakfast

BLUEBERRY PALEO PROTEIN WAFFLES Single serve paleo lemon blueberry protein Prep Time 5 minutes Cook Time 5 minutes Total Time 10 minutes Servings 1 Waffle Ingredients For the sauce: 2 Tbsp Fresh lemon juice 4 tsp Honey For the waffles: 1 Scoop Vanilla grass-fed protein powder (35g) 2 tsp Coconut flour 2 tsp Coconut sugar…

Day 4 – Dinner

Baked Cod loaded with lemon, garlic, and herbs! This healthy meal is so moist and flavorful. Ready in just 20 minutes! Prep Time: 7 minutes Cook Time: 13 minutes Total Time: 20 minutes Yield: 4 servings Serving Size: 1 serving Ingredients 1 tablespoons olive oil 1 cup whole wheat panko breadcrumbs (regular panko or plain…

Day 4 – Lunch

CAULIFLOWER & ROASTED GARBANZO “RICE AND PEAS” cauliflower + roasted garbanzo “rice + peas” with avocado, apples, herbs etc. serves: 6-8 notes: If you don’t have a food processor (I have this one and I really love it), some milling with a knife will get the cauliflower florets small enough, as long as you have…

Day 4 – Breakfast

Sweet Potato Kale and Quinoa Fritters Makes 18-20 / 2”mini patties or 6 / 3.5” side patties 1 large or 2 medium sweet potatoes steamed and pureed. Makes about 3 cups 2 cups cooked Quinoa, you can use red quinoa if you prefer. Approximately 1 cup of uncooked quinoa yields 2.25 cups when cooked. 2 cups…

Day 3 – Dinner

ONE POT CREAMY CHICKEN, VEGETABLE & PARMESAN ORZO (RISONI) PREP TIME 5 mins COOK TIME 10 mins TOTAL TIME 15 mins A complete meal in one pot, on the table in 15 minutes, orzo / risoni with chicken and loads of vegetables in a creamy parmesan garlic sauce (without cream!). Convenience without compromising taste! This…

Day 3 – Lunch

HEALTHY GREEK COUSCOUS SALAD Ingredients 1 1/2 cups dry couscous (can use gluten free) 3 cups chicken or flavoured stock of choice 1 tsp olive oil 1/2 tsp sea salt 1/2 tsp dried basil 1/2 tsp dried dill 1 tsp garlic powder pinch marjoram 2 T olive oil 2 large roma tomatoes, diced 1 large…

Day 3 – Breakfast

Peach Crisp Smoothie 1/2 banana 1 frozen peach small handful of raw walnuts 1 tsp. vanilla 1 tbsp. pure maple syrup 2 tbsp. oats dash of ground cinnamon 2 tbsp. soymilk or other non-dairy milk handful of ice Place all ingredients in a blender and blend on high until smooth. Add more ice or milk…

Day 2 – Dinner

CLASSIC CHANTERELLE OMELET WITH FINES HERBES  Serves 1-multiply as needed Ingredients 1 large egg, beaten until smooth with a tablespoon water 1 Tsbp Creme fraiche or sour cream 1 tsp chopped fresh fines herbes- (Equal parts: Tarragon, Parsley, Chives, Chervil-slice the chives individually, chop the other herbs together, then mix all when finished) 1.5 ounces…

Day 2 – Lunch

Avocado Caprese Salad 2 cups fresh arugula 2-3 campari or cocktail style tomatoes, sliced ½ avocado, pitted and sliced 3 slices fresh mozzarella cheese fresh basil leaves 1 tablespoon extra virgin olive oil (I prefer the fruitiest, lightest flavored) 1½ teaspoons balsamic vinegar generous pinch of sugar or dollop of honey kosher salt and freshly…

Day 2 – Breakfast

BLUEBERRY BANANA MICROWAVE BAKED OATMEAL IN A MUG INGREDIENTS ½ cup old-fashioned rolled oats* 1 tablespoon ground flax seed 1 egg ½ cup unsweetened vanilla almond milk** ⅓ of a medium banana, mashed ¼ teaspoon cinnamon 2 teaspoons maple syrup ⅓ cup fresh blueberries*** INSTRUCTIONS Spray a medium to large microwave-safe mug with cooking spray…

Day 1 – Dinner

Minestrone Soup Ingredients 2 strips of bacon 1/2 cup onion, chopped 1 clove garlic, minced 1/2 teaspoon Worcestershire Sauce 1/2 cup canned red beans, rinsed and drained 1/2 cup canned diced tomatoes 3/4 cup frozen mixed vegetables 2 cups chicken broth 1/2 teaspoon kosher salt 1/4 teaspoon black pepper 1/2 cup small pasta (I used…

Day 1 – Lunch

Linguine with Escarole & Shrimp (6 servings) 8 ounces whole-wheat linguine 4 teaspoons extra-virgin olive oil, divided 1 pound peeled and deveined raw shrimp, (16-20 per pound) ¾ teaspoon salt, divided ¼ teaspoon freshly ground pepper, plus more to taste 2 tablespoons minced garlic ½ cup white wine 1 pint grape or cherry tomatoes, halved…