BREAKFAST

BASIC PROTEIN POWER JAR

Chia Seeds 
Unsweetened Almond Milk
0% Greek Yogurt

2 tbsp
1/2 cup
1/2 cup

Add all ingredients in a jar or bowl and
refrigerate overnight.
This is your basic recipe. From here you
can add some fruit, nut butter, or
toppings...the list is endless! 

​

RASPBERRY VANILLA PROTEIN POWER JAR
2 tbsp chia seeds
1/2 cup unsweetened almond milk
1/2 cup 0% Greek yogurt
1/2 cup of frozen or fresh raspberries
1/2 teaspoon of vanilla
1/2 teaspoon of slivered almonds

In a mason jar, mix together almond milk, Greek
yogurt, chia seeds, and vanilla. Layer raspberries and
top with slivered almonds. Leave overnight to set.

​

COZY COCOA & BLUEBERRY PROTEIN POWER JAR
2 tbsp chia seeds
1/2 cup unsweetened almond milk
1/2 cup 0% Greek yogurt
1 tbsp cocoa or raw cacao
1 tbsp shredded unsweetened coconut
1/2 cup blueberries

Add all ingredients except blueberries to a jar or
bowl and refrigerate overnight. Top with blueberries
in the morning!

​

CREAMY AVOCADO PROTEIN POWER JAR
2 tbsp chia seeds
1/2 cup unsweetened almond milk
1/2 cup 0% Greek yogurt
1/2 cup frozen avocado
1 tbsp Almond Butter
1/2 tsp vanilla

In a mason jar, mix together almond milk, Greek
yogurt, chia seeds, avocado and vanilla. Leave
overnight to set.
Drizzle with almond butter before eating.

​

PUMPKIN PROTEIN PANCAKES

4 egg whites
1-2 scoops of vanilla protein powder
1/2 cup pumpkin puree
1/2 tsp pumpkin pie spice
1/2 teaspoon baking powder
1 tbsp. butter
Optional toppings: Nut butter,
pumpkin seeds, coconut oil, hemp
seeds, shredded coconut)

Heat butter in a frying pan. Pour batter into 4 pancakes (you may have to do it in batches). Flip when golden brown on one
side. Serve with toppings of choice

​

OMELET MUFFINS
6 eggs + 3 egg whites
1/2 cup cooked spinach
1/2 cup mushrooms
1/4 cup green onions
1/4 cup goat cheese
Preheat oven to 350 degrees.
Grease 6 muffin cups.
Mix all ingredients in a bowl and spoon into muffin cups. Bake for approx 18–20 min or until set & serve.

​

EGG & VEGGIE SCRAMBLE
2 eggs + 1/2 cup egg whites
1/4 cup diced onion
1/2 cup mushrooms
1/2 cup diced red pepper
1.5 oz feta cheese
Saute veggies until onions are soft. Scramble in eggs and egg whites until cooked. Sprinkle with feta cheese

​

EVERYDAY EGG & VEGGIE BAKE
12 eggs
1 zucchini spiralized or julienned
1 carrot spiralized or julienned
1 cup yellow pepper julienned
1 cup red onion diced
Seasonings, like basil, oregano, salt & pepper
crumbled goat cheese, optional
Preheat oven to 350 degrees. In a large bowl, whisk the eggs and add salt & pepper or seasonings of choice. Sauté veggies until
carrots are soft. Add veggies to a greased baking pan, and add the egg mixture. Bake for 30 mins or until edges are set. Top with crumbled goat cheese before serving.

​

GREEN GOODNESS EGG SCRAMBLE
1 egg + 1/2 cup egg whites
1 cup spinach
1 cup kale
1/2 medium avocado
1/4 cup white onion
1/4 cup vegetable broth
Herbs (dill, basil, parsley, chives)
Salt & pepper to taste
Sauté onion until translucent. Pour in veggie broth and add spinach and kale until wilted. Set aside
Poach egg including egg white. Place spinach, kale, and onions on a plate. Top with poached egg & sliced avocado. Sprinkle herbs and season with salt and pepper

​

CHOCOLATE RASPBERRY SMOOTHIE

1 cup almond milk (unsweetened)
2 handfuls of spinach
1/2 avocado
1 cup frozen raspberries
1 tbsp cocoa powder
1 scoop protein powder

​

PEANUT BUTTER & JELLY SMOOTHIE

1 cup almond milk (unsweetened)
2 handfuls of spinach
3/4 cup frozen strawberries
1.5 tbsp natural peanut butter
1 scoop protein powder

 

CASHEW CREAMSICLE SMOOTHIE

1 cup cashew milk (unsweetened)
2 handfuls of baby kale
1 tbsp cashew butter
1 tsp vanilla
1 tsp orange extract
1 scoop protein powder

 

VERRY BERRY SMOOTHIE

1 cup cashew milk (unsweetened)
2 handfuls baby romaine
1/4 cup each of blackberries, raspberries and strawberries

1 tbsp flax seed
1 scoop protein powder

 

​

LUNCH & DINNER

PRETTY IN PINK LIVER DETOX SALAD

5 cooked beets
4-6 cups riced cauliflower
1 diced red apple
4 green onions, chopped
2 tbsp chopped parsley
2 tbsp chopped mint

2 tbsp apple cider vinegar
2 tbsp olive oil

salt & pepper

​

BEST EVER KALE SALAD

1 bunch purple kale (or green or dinosaur)
1 pint cherry tomatoes, cut in half
1 orange or yellow pepper cut in chunks
3 baby cucumbers, cut in circles
4 spring onions, chopped
1 can artichokes (packed in water)
1/2 cup goat feta cheese, cut into chunks

3 tbsp extra virgin olive oil
4-5 tbsp lemon juice
2 cloves finely minced garlic
1/2 pack stevia

salt & pepper to taste

Rip kale leaves off of center stems (the stems are bitter!) Roll into a cigar shape and chop into thin ribbons. Wash and massage at the same time to break down the kale. Place washed kale into a large salad bowl. Chop all remaining veggies into the size you prefer and place in the bowl. Drain artichokes, chop, and add to salad.
Pour dressing over the salad and make sure it is all coated. Allow to marinate for 2 – 24 hours. The dressing helps to soften the kale. Before serving, add goat feta cheese & enjoy! 

​

TOMATO BASIL QUINOA SALAD

1/2 cup quinoa
1 pint cherry tomatoes, cut in half
1 cup fresh basil
60 grams fetta cheese

1 tbsp olive oil
2 tbsp lemon juice

salt and pepper

Cook 1/2 cup of quinoa in 1 cup of water. Bring to boil then turn to low and cook covered untilall water is absorbed and tender. Approx 20 min. Let cool. In a bowl, stir lemon juice, olive oil, salt and pepper together. Cut tomatoes in half and
marinate in mixture for at least 30 min. Cut basil into ribbons and feta into small squares.  Add quinoa, basil, and feta to the tomato mixture and stir. Serve cold.

 

VEGETABLE STEW

250 g mushrooms

250 g chopped tomatoes 

200 g zucchini

200 g colored peppers

250 ml coconut milk

200 ml vegetable broth

50 ml olive oil

2 onions

4 cloves of garlic

1 teaspoon of turmeric

1 bunch of coriander

1 bay leaf salt and pepper

parsley to decorate

Heat olive oil in a large pan. Add the onions,  the chopped garlic and bay leaf and let it saute for 3 minutes. Add the zucchini, the mushrooms cut in half and cook for 5 minutes. Add the drained tomatoes, the coconut milk and vegetable broth, a little water and bring to a boil. Season with salt, pepper and turmeric. Add the sliced ​​peppers, the coriander and stir, remove from the heat.

​

CHICKPEAS WITH SPINACH AND ASPARUGUS

600 g cooked chickpeas

250 g of fresh spinach

200 g of asparagus

1 onion

3 cloves of garlic

2 tbsp of olive oil

1 tsp of ground cumin

1 tsp of sweet pepper

1 tsp of turmeric

salt and pepper

In a large frying pan, over medium heat, add the olive oil, onion and garlic and sauté until soft and lightly golden. Add the asparagus and sauté for 3 minutes, set aside for later. In the same frying pan, add the fresh spinach and sauté, stirri. Season with ground cumin, turmeric and sweet pepper. Add the drained and washed chickpeas, season with salt and pepper and mix everything well. Remove from the heat, place the vegetables in a  tray, spread it evenly and place the asparagus on top. Put it in the oven, preheated to 180`C for 15 min.

​

ASIAN SENSATION POWER BOWL

200 g tofu

1-2 cups shredded cabbage
2 cups mix of snow peas, carrots, bok choy, red onion, bamboo shoots

1 tbsp tamari sauce
1 tsp grated ginger
1 tsp grated garlic

Blend tamari, ginger, and garlic. Set aside. Sauté veggies to soften (approx. 3 min). Add cooked protein and shredded cabbage,
continue cooking for 1 minute. Pour tamari mixture and heat (approx. 1 min) Top with optional sesame seeds.

​

ZUCHINNI NOODLE SPAGHETTI

1 jar  tomato sauce
2 cups mixed vegetables: mushrooms, celery, carrots, onion, zucchini noodles

1 cup parmesan cheese

Lightly sauté veggies in a pot. When soft, pour in no sugar-added tomato sauce and simmer for 15 min. Heat zucchini noodles for 1 minute in a frying pan (just to warm). Serve sauce over zucchini noodles. Sprinkle with parmesan, chili oil and fresh basil (optional)