Commit to 5 meals a day!

Breakfast

Option One

Breakfast Hash with Ground Turkey

Option Two

Hard Boiled Eggs with Vegetables

Option Three

Hard Boiled Eggs with Salmon

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Veg and Eggs Breakfast

Course Breakfast
Prep Time 15 minutes
Cook Time 5 minutes
Total Time 20 minutes
Servings 1
Calories 231kcal

Ingredients

  • 2 cups of veggies kale, asparagus, brussels sprouts all work – spinach too but double the amount
  • 2 Eggs
  • 1 tsp EVOO

Instructions

  • Boil water and place eggs in for 11 minutes. Remove and immediately run under cold water. Soak in cold water or place in cold water in fridge for 3-5 minutes. Remove, crack and peel.
  • Heat oil in skillet and add veggies to cook. I recommend chopping asparagus to bite sized pieces. Cook 3-5 minutes until tender and add to a bowl. Slice and cube hard boiled eggs and add to veggies. Season with fresh herbs or spice of choice!

Notes

Cook large batches of hard boiled eggs ahead of time and leave in the fridge.
Season veggies while you saute for added and more complex flavors.

Nutrition

Calories: 231kcal | Carbohydrates: 12g | Protein: 17g | Fat: 14g | Saturated Fat: 3g | Cholesterol: 327mg | Sodium: 176mg | Potassium: 779mg | Sugar: 1g | Vitamin A: 13862IU | Vitamin C: 161mg | Calcium: 250mg | Iron: 4mg

 

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Hard Boiled Smoked Salmon

Course Breakfast
Prep Time 2 minutes
Cook Time 5 minutes
Total Time 7 minutes
Servings 1
Calories 192kcal

Ingredients

  • 2 oz Smoked Salmon no nitrites
  • 2 egg hard boiled

Instructions

  • Bring water in a sauce pan to a boil. Lower eggs in water and boil for 11 minutes.
  • Remove eggs and run under cold water immediately, then peel.
  • Chop hard boiled eggs and add to bowl with salmon.
  • Add salt and pepper to taste. (Dill optional)

Notes

I like to add fresh grated turmeric root, about 1/4 tsp before I add anything to the pan. Experiment and add some onion, scallion or garlic if you like those flavors. The key is to keep the pan on medium and not let it get too hot. Your flavors will burn.

Nutrition

Calories: 192kcal | Carbohydrates: 1g | Protein: 21g | Fat: 11g | Saturated Fat: 3g | Cholesterol: 340mg | Sodium: 569mg | Potassium: 221mg | Sugar: 1g | Vitamin A: 475IU | Calcium: 49mg | Iron: 2mg

Lunch

Option One

Chicken Salad with Bib Lettuce Wraps

Over bib lettuce.

 

Option Two

Summer Patty with Sweet Potato Chips

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Sweet Potato Chips

Course Snack
Servings 2
Calories 97kcal

Ingredients

  • 1 large sweet potato
  • 1 T avocao oil
  • 1 tsp salt

Instructions

  • Preheat oven to 350.
  • Slice a sweet potato thin like a potato chip
  • Toss gently with oil.
  • Sprinkle chips with salt
  • Lay chips on baking sheet.
  • Bake in the toaster oven until chips are crispy.

Nutrition

Calories: 97kcal | Carbohydrates: 23g | Protein: 2g | Fat: 1g | Saturated Fat: 1g | Sodium: 1225mg | Potassium: 381mg | Fiber: 3g | Sugar: 5g | Vitamin A: 16031IU | Vitamin C: 3mg | Calcium: 34mg | Iron: 1mg

Option Three

Stuffed Pepper

Dinner

Option One

Blackened Salmon with Spicy Vegetables

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Blackened Salmon

Course Main Course
Cuisine American
Keyword cajun
Prep Time 5 minutes
Cook Time 10 minutes
Servings 2
Calories 375kcal

Ingredients

  • 1 lb salmon fillets
  • 2 tsp paprika
  • 1 tsp black pepper
  • 1 tsp salt
  • 2 tsp ghee
  • 1 tsp thyme

Instructions

  • Melt ghee in the microwave, then completely coat salmon fillets (skin removed).
  • Combine paprika, salt, pepper, and thyme and cover all sides of the salmon.
  • Heat a large cast iron skillet to medium and cook salmon 3 to 5 minutes per side until it is blackened and the texture you want.
  • Note – If cast iron skillet is seasoned, you do not need to add grease before putting in the salmon. If it is not seasoned, rub 2 teaspoons melted ghee onto it with a paper towel prior to heating.

Nutrition

Calories: 375kcal | Carbohydrates: 2g | Protein: 45g | Fat: 20g | Saturated Fat: 5g | Cholesterol: 138mg | Sodium: 1264mg | Potassium: 1164mg | Fiber: 1g | Sugar: 1g | Vitamin A: 1224IU | Vitamin C: 1mg | Calcium: 32mg | Iron: 2mg
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Spicy Vegetables

Cook Time 15 minutes
Calories 112kcal

Ingredients

  • 2 cups broccoli crowns or other green vegetables
  • 1 tsp avocado oil
  • 1-2 tsp red pepper flakes
  • 1/2 inch ginger minced
  • 1/2 inch garlic minced

Instructions

  • Heat oil
  • add garlic and ginger
  • brown vegetables and red pepper flakes
  • saute until tender

Nutrition

Serving: 2g | Calories: 112kcal | Carbohydrates: 14g | Protein: 6g | Fat: 6g | Saturated Fat: 1g | Sodium: 94mg | Potassium: 614mg | Fiber: 5g | Sugar: 3g | Vitamin A: 1727IU | Vitamin C: 162mg | Calcium: 86mg | Iron: 2mg

Option Two

Flank Steak with Cauliflower Rice

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Flank Steak

Servings 4
Calories 250kcal

Ingredients

  • 1 lb flank steak
  • 2 tbsp water
  • ¼ C coconut aminos
  • 1 tbsp red wine vinegar
  • 2 cloves garlic
  • ½ tsp onion powder
  • ½ tsp paprika
  • ½ tsp salt
  • 1 tbsp chives
  • 2 tbsp olive oil
  • 1 tbsp dijon mustard
  • ½ tsp red pepper flakes
  • 2 pitted dates

Instructions

  • Blend all ingredients besides steak and oil.
  • Once blended, slowly add in oil while blender is on low.
  • Poke steak with a knife, then place in a bag with marinade for at least 2 hours or overnight.
  • Preheat grill to medium-high heat.
  • Place steak on the grill and cook until steak no longer sticks to grill and there are visible grill lines (about 4 minutes).
  • Flip and repeat on the other side.
  • Lower heat to medium-low, cover, and cook an additional 3 minutes on each side.
  • Once done, rest the steak for 10 minutes covered with tinfoil.
  • Cut steak into 1/2 inch slices perpendicular to the natural lines in the meat.

Nutrition

Calories: 250kcal | Carbohydrates: 7g | Protein: 25g | Fat: 13g | Saturated Fat: 3g | Cholesterol: 68mg | Sodium: 738mg | Potassium: 410mg | Fiber: 1g | Sugar: 2g | Vitamin A: 250IU | Vitamin C: 0.9mg | Calcium: 27mg | Iron: 1.9mg
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Cauliflower Rice

Course Side Dish
Cuisine American
Prep Time 10 minutes
Cook Time 10 minutes
Servings 4
Calories 133kcal

Ingredients

  • 1 head cauliflower
  • 1 vidalia onion
  • 2 T Ghee
  • 4 scallion
  • 1 tsp coconut aminos

Instructions

  • Chop cauliflower into small pieces removing large stems. Use a food processor to finely chop cauliflower to rice sized bites, or manually chop with a knife if you do not have a food processor. Heat ghee in a large skillet over medium heat and add onion. Sweat onion (4-5 minutes), increase the heat to medium high and add 4 cups of cauliflower. Mix so that cauliflower is coated with ghee. Cauliflower is course and fin=brous so may take 6-7 minutes to cook depending on your pan. Cut in scallion and add coconut aminos.

Nutrition

Calories: 133kcal | Carbohydrates: 15g | Protein: 4g | Fat: 8g | Saturated Fat: 5g | Cholesterol: 19mg | Sodium: 80mg | Potassium: 561mg | Fiber: 4g | Sugar: 7g | Vitamin A: 120IU | Vitamin C: 76mg | Calcium: 57mg | Iron: 1mg

Option Three

Is this Risotto?

 

 

Snacks

Workout Snacks

Eat within 30 minutes of workout

  • Pineapple 1/2 cup
  • Watermelon 1/2 cup
  • Banana 1/2

Anytime Snacks

These are great anytime except right before a workout. If you are having night-time cravings stick to these

  • 2 Tbsp Almond Butter limit 2x a day
  • 1/2 Cup pistachio nuts limit 2x a day
  • Apple – manage sugar cravings
  • 1 cup berries- manage sugar cravings