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Fresh Herb Scramble

Calories 289kcal

Ingredients

  • 3 eggs
  • ¼ C egg white
  • 1 1/2 tsp ghee
  • 1 tbsp parsley – chopped
  • 1 tbsp chives – chopped
  • 1 tbsp basil – chopped

Instructions

  • Put all ingredients in a bowl and whisk until smooth and combined.
  • Heat ghee in a small nonstick pan over medium-high heat.
  • Add in egg mixture and cook until no visible liquid remains, gently pulling the egg mixture from the sides to the center of the pan the whole time.

Nutrition

Calories: 289kcal | Carbohydrates: 2g | Protein: 24g | Fat: 20g | Saturated Fat: 9g | Cholesterol: 510mg | Sodium: 291mg | Potassium: 281mg | Sugar: 1g | Vitamin A: 1305IU | Vitamin C: 6.8mg | Calcium: 74mg | Iron: 2.5mg
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Overnight Cinnamon-rolled Oats

Prep Time 5 minutes
Servings 1
Calories

Ingredients

  • ½ C rolled oats
  • ½ C almond milk
  • 3 tbsp egg white
  • 2 tbsp hemp hearts
  • ½ tsp cinnamon
  • 1 dried date – diced fine
  • 1/4 banana

Instructions

  • Combine all ingredients besides banana in a medium jar and mix.
  • Cover, and let it sit overnight.
  • Add sliced banana when you are ready to eat.
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Caprese Frittata Cups

Servings -19
Calories 458kcal

Ingredients

  • 4 eggs
  • 6 tbsp egg whites
  • 1 C fresh basil – chopped
  • 10 grape tomatoes – chopped
  • 1 tbsp olive oil
  • 1 tsp salt

Instructions

  • Preheat oven to 400 degrees.
  • Use a paper towel with olive oil to grease a muffin tin (you will use about six of the cups).
  • Evenly distribute basil and tomatoes into the six greased cups (leave extra in case the egg mixture does not fit into your 6 oiled cups).
  • Mix the remaining ingredients together in a pitcher and pour it into the oiled muffin cups. (If there is extra, oil more cups as needed and add basil and tomato).
  • Bake until there is no more liquid visible when you shake the pan (about 20 minutes.)

Nutrition

Calories: 458kcal | Carbohydrates: 9g | Protein: 34g | Fat: 31g | Saturated Fat: 7g | Cholesterol: 655mg | Sodium: 2732mg | Potassium: 861mg | Fiber: 2g | Sugar: 6g | Vitamin A: 3635IU | Vitamin C: 27.6mg | Calcium: 158mg | Iron: 4.3mg
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Almond Butter & Jelly Shake

Servings 1
Calories 537kcal

Ingredients

  • 8 oz unsweetened vanilla almond milk
  • 1 tbsp almond butter
  • ⅓ C raspberries
  • ⅓ C hemp hearts

Instructions

  • Combine almond milk and hemp hearts in a blender and blend until smooth (about 30 seconds).
  • Add remaining ingredients and blend for another 10 seconds.

Nutrition

Calories: 537kcal | Carbohydrates: 13g | Protein: 30g | Fat: 42g | Saturated Fat: 3g | Sodium: 296mg | Potassium: 180mg | Fiber: 7g | Sugar: 3g | Vitamin A: 345IU | Vitamin C: 10.5mg | Calcium: 420mg | Iron: 10.1mg
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Steamed Vegetables

Servings 4
Calories

Ingredients

  • 1 head of cauliflower – chopped
  • 1 head of broccoli – chopped
  • 3 medium carrots – peeled and chopped
  • 10 asparagus spears – chopped
  • 1 tbsp olive oil
  • 2 cloves garlic – chopped
  • ¼ tsp red pepper flakes
  • 1 tsp salt
  • 1 tsp black pepper
  • ½ lemon – juice only

Instructions

  • Fill a pot with 1 inch of water and bring to a boil over medium heat.
  • Place a steamer basket over water and fill with carrots, broccoli, cauliflower, and asparagus and steam for 6 minutes.
  • While they steam, heat olive oil in a pan over medium heat.
  • Add in remaining ingredients and sauté for 1 minute.
  • Once veggies are done, combine everything in a bowl and stir to coat.
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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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Fried “Rice”

Servings 4
Calories 274kcal

Ingredients

  • 1 C quinoa
  • 1 ½ C water
  • 2 eggs
  • 3 cloves garlic – chopped
  • 3 green onions – chopped
  • 3 ½ tbsp coconut aminos
  • 1 onion – chopped
  • 1 carrot – chopped
  • ½ C frozen peas
  • 4 tsp ghee
  • 1 ½ tsp salt
  • 1 tsp black pepper

Instructions

  • Boil quinoa for 15 minutes covered on medium-low, fluff with fork and set aside.
  • Heat 1 tsp of ghee in a large pan over medium-high heat.
  • Add egg and scramble, remove to a plate when finished.
  • Add another tsp of ghee to the pan and cook carrots, onions, peas, and garlic for about 5 minutes until they are soft.
  • Bring heat to high and add 2 tsps of ghee to the pan.
  • Add in cooked quinoa, green onions, and coconut aminos and stir.
  • Continue to cook for about 3 minutes while stirring to brown the quinoa.
  • Add the eggs in, stir, then remove from heat.

Nutrition

Calories: 274kcal | Carbohydrates: 36g | Protein: 10g | Fat: 10g | Saturated Fat: 4g | Cholesterol: 95mg | Sodium: 1221mg | Potassium: 397mg | Fiber: 5g | Sugar: 2g | Vitamin A: 2925IU | Vitamin C: 11.1mg | Calcium: 55mg | Iron: 2.8mg
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Flank Steak Salad

Servings 1
Calories 259kcal

Ingredients

  • 1 serving of your flank steak
  • 3 oz mixed greens
  • 3 tbsp hemp hearts

Nutrition

Calories: 259kcal | 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: 270mg | Iron: 1.9mg
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Haddock Bites

Servings 2
Calories 314kcal

Ingredients

  • 1 lb haddock fillets
  • 2 tsp paprika
  • 1 tsp rosemary fine chop
  • ½ tsp salt
  • ½ tsp black pepper
  • 2 tbsp olive oil
  • ½ lemon – juice only

Instructions

  • Place spices, salt, and pepper ain a bowl
  • Cube fish and toss with dry ingredients until fish is well coated.
  • Heat oil in a cast iron skillet to medium-high heat.
  • Cook fish about 3 minutes per side. Check the side of the cube to see if fish is cooking through before flipping.
  • Drain on a paper towel and serve with your favorite veg!

Nutrition

Calories: 314kcal | Carbohydrates: 3g | Protein: 38g | Fat: 16g | Saturated Fat: 10g | Cholesterol: 161mg | Sodium: 1068mg | Potassium: 720mg | Fiber: 1g | Sugar: 1g | Vitamin A: 1450IU | Calcium: 30mg | Iron: 1mg
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Pulled Pork

Servings 4
Calories 247kcal

Ingredients

  • 1.5 lbs pork loin
  • ½ C chicken stock
  • 1 onion – chopped
  • 1 ½ dates – chopped fine
  • 1 tsp chipotle powder
  • 1 tsp salt
  • ½ tsp black pepper
  • ½ tsp paprika

Instructions

  • 1 tsp garlic powder
  • Place all ingredients into a crockpot.
  • Cook on low for 8 hours.
  • Shred meat with forks.

Nutrition

Calories: 247kcal | Carbohydrates: 4g | Protein: 39g | Fat: 7g | Saturated Fat: 2g | Cholesterol: 108mg | Sodium: 719mg | Potassium: 698mg | Fiber: 1g | Sugar: 2g | Vitamin A: 370IU | Vitamin C: 0.6mg | Calcium: 8mg | Iron: 1.2mg
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Cauliflower Smash

Servings 2
Calories 191kcal

Ingredients

  • 1 head of cauliflower
  • 1 C chicken stock
  • 1 tbsp olive oil
  • ½ tsp salt
  • 1 tsp black pepper
  • 2 tsp garlic powder
  • 2 tbsp chopped chives

Instructions

  • Coarsely chop cauliflower.
  • Add cauliflower and chicken stock to a sauce pan and bring to a boil.
  • Once boiling, reduce heat to low and simmer 15 minutes.
  • Remove cauliflower with a slotted spoon and place in food processor.
  • Add 2 tablespoons of the stock, garlic powder, olive oil, salt, and pepper to the food processor.
  • Process until you achieve the texture you prefer (like mashed potatoe- you may need to add more stock depending on the size of your cauliflower head.
  • Stir in chives and garnish with extra chives.
  • Note – If you don’t have a food processor, a potato masher will also work.

Nutrition

Calories: 191kcal | Carbohydrates: 22g | Protein: 9g | Fat: 9g | Saturated Fat: 2g | Cholesterol: 4mg | Sodium: 842mg | Potassium: 1023mg | Fiber: 6g | Sugar: 8g | Vitamin A: 130IU | Vitamin C: 140.3mg | Calcium: 63mg | Iron: 1.7mg
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Pulled Pork Lettuce Wrap

Calories 276kcal

Ingredients

  • 1 serving of your pulled pork
  • 1 cup coleslaw mix
  • 6 leaves boston bibb lettuce

Instructions

  • Fill each lettuce leaf with pulled pork and coleslaw veggies to eat as a wrap.

Nutrition

Calories: 276kcal | Carbohydrates: 10g | Protein: 41g | Fat: 7g | Saturated Fat: 2g | Cholesterol: 108mg | Sodium: 736mg | Potassium: 1031mg | Fiber: 4g | Sugar: 5g | Vitamin A: 3420IU | Vitamin C: 29.5mg | Calcium: 67mg | Iron: 2.6mg