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
Overnight Cinnamon-rolled Oats
Servings 1
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.
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
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
Steamed Vegetables
Servings 4
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.
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
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
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
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
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
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
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