NUTRITION
FREE MEAL PLANS
FREE MEAL PLANS
Please enjoy these TWO separate meal plans. We have included one downloadable Basic Menu meal plan and one Vegetarian Menu meal plan which is NOT downloadable. All of the recipes are found on our Beachbody Blog, in the Fixate cookbook or BOD series, and program nutrition guides.
BASIC MENU
BASIC MENU
your free BASIC one week meal plan & shopping list
your free BASIC one week meal plan & shopping list
We have a lot of options for meal plans. Some coaches offer them weekly. Some monthly. ALL programs come with a general nutrition guide & recipes. The Beachbody Blog offers 1,000s of recipes and options for ALL dietary needs. We even have NUTRITION COURSES and Certifications for you if you decide to dive deeper. There is truly something for everyone.
Enjoy!
Seven Stress Free Suppers
Seven Stress Free Suppers
Enjoy this Stress Free Supper e-book. Minimal ingredients. Minimal time. Minimal Stress. Our team chose some of our favorite, healthy, simple, stress-free dinner recipes to share with you! We hope you enjoy them as much as we do!
VEGETARIAN MENU
*different from the downloadable menu above. This menu is NOT in downloadable PDF formVEGETARIAN MENU
Monday: Strawberry cheesecake Shakeo / Slow Cooker Veggie Stew / Simple Eggplant Parmesan
Tuesday: Warm Spiced Oatmeal / BYO Salad / Garlic Basil Shrimp With Zucchini Noodles
Wednesday: Glowing Green Shakeo / Slow Cooker Veggie Stew / Sicilian-Style Cauliflower
Thursday: Banana Bread Oatmeal / BYO Salad / Simple Eggplant Parmesan
Friday: Nutty Butter Shakeo / Vegan Gratin / Spaghetti Squash Pad Thai
Saturday: Apple Cinnamon Protein Pancakes / BYO Salad / Garlic Basil Shrimp With Zucchini Noodles
Sunday: Fave Shakeo / Vegan Gratin / Sicilian-Style Cauliflower
BREAKFAST
BREAKFAST
BANANA BREAD OATMEAL
BANANA BREAD OATMEAL
SERVINGS: 6TOTAL TIME: 8 hr 10 min
3 cups water4 cups unsweetened almond milk divided use1 cup dry steel-cut oats3 large ripe bananas mashed6 Tbsp ground flaxseed1 tsp ground cinnamon1⁄2 tsp sea salt (or Himalayan salt)1⁄2 tsp ground nutmeg1⁄4 cup pure maple syrup6 Tbsp chopped raw walnuts
1. Place water, 1 cup almond milk, oats, bananas, flaxseed, cinnamon, salt, and nutmeg in a 3-quart slow cooker; cover. Cook on low for 6 to 8 hours, or until oats are soft but chewy.2. Top each serving evenly with maple syrup, walnuts, and remaining almond milk; serve immediately.
NUTRITION GUIDELINES:UPF: 1 purple, 1½ yellow, ½ blue, ½ orange, ½t2B: Add a protein for a great breakfast.
INGREDIENTS:
3 cups water4 cups unsweetened almond milk divided use1 cup dry steel-cut oats3 large ripe bananas mashed6 Tbsp ground flaxseed1 tsp ground cinnamon1⁄2 tsp sea salt (or Himalayan salt)1⁄2 tsp ground nutmeg1⁄4 cup pure maple syrup6 Tbsp chopped raw walnutsINGREDIENTS:
DIRECTIONS:
1. Place water, 1 cup almond milk, oats, bananas, flaxseed, cinnamon, salt, and nutmeg in a 3-quart slow cooker; cover. Cook on low for 6 to 8 hours, or until oats are soft but chewy.2. Top each serving evenly with maple syrup, walnuts, and remaining almond milk; serve immediately.DIRECTIONS:
NUTRITION GUIDELINES:UPF: 1 purple, 1½ yellow, ½ blue, ½ orange, ½t2B: Add a protein for a great breakfast.
WARM SPICED OATMEAL
WARM SPICED OATMEAL
SERVINGS: 4TOTAL TIME: 10 min
2 cups water1⁄4 tsp sea salt (or Himalayan salt)1 cup old-fashioned rolled oats1 tsp ground cinnamon1⁄4 tsp ground ginger1⁄4 tsp ground cloves1⁄4 tsp ground turmeric (optional)1 tsp raw honey (optional)1 cup unsweetened almond milk
1. Bring water and salt to a boil in medium saucepan over medium heat.2. Add oats; cook over medium-low heat, stirring frequently, for 3 to 5 minutes. Remove from heat.3. Add cinnamon, ginger, cloves, and turmeric (if desired); mix well. Let oatmeal stand 1 minute before serving.4. Divide evenly between four serving bowls; top each evenly with honey (if desired) and milk.
NUTRITION GUIDELINES:UPF: 1 yellow2B: An FFC as part of breakfast.
INGREDIENTS:
2 cups water1⁄4 tsp sea salt (or Himalayan salt)1 cup old-fashioned rolled oats1 tsp ground cinnamon1⁄4 tsp ground ginger1⁄4 tsp ground cloves1⁄4 tsp ground turmeric (optional)1 tsp raw honey (optional)1 cup unsweetened almond milkINGREDIENTS:
DIRECTIONS:
1. Bring water and salt to a boil in medium saucepan over medium heat.2. Add oats; cook over medium-low heat, stirring frequently, for 3 to 5 minutes. Remove from heat.3. Add cinnamon, ginger, cloves, and turmeric (if desired); mix well. Let oatmeal stand 1 minute before serving.4. Divide evenly between four serving bowls; top each evenly with honey (if desired) and milk.DIRECTIONS:
NUTRITION GUIDELINES:UPF: 1 yellow2B: An FFC as part of breakfast.
APPLE CINNAMON PROTEIN PANCAKES
APPLE CINNAMON PROTEIN PANCAKES
SERVINGS: 3TOTAL TIME: 29 min
Nonstick cooking spray1 medium apple, peeled, sliced3⁄4 tsp ground cinnamon, divided use4 large egg whites (1⁄2 cup)1⁄2 cup unsweetened applesauce1⁄4 cup unsweetened almond milk1 scoop protein powder, vanilla flavor1⁄4 cup dry old-fashioned rolled oats2 Tbsp coconut flour1⁄2 tsp baking powder1⁄2 tsp ground ginger1 dash ground nutmeg
1. Heat medium nonstick skillet lightly coated with spray over med-low heat.2. Add apple and 1⁄4 tsp. cinnamon; cook, stirring constantly for 3 to 4 minutes, or until apple is soft. Remove from heat. Set aside.3. Combine egg whites, applesauce, and almond milk in a small bowl; mix well. Set aside.4. Combine protein powder, oats, coconut flour, baking powder, remaining 1⁄2 tsp. cinnamon, ginger, and nutmeg in a medium bowl; mix well.5. Add applesauce mixture to oat mixture; mix until just blended.6. Heat large nonstick skillet lightly coated with spray over medium heat. Ladle about 1⁄4 cup batter for each pancake; cook for 2 to 3 minutes, or until bubbles form on top. Flip. Cook for 90 seconds, or until golden brown and cooked through.7. Divide pancakes between three serving plates. Top evenly with cooked apple slices.
NUTRITION GUIDELINES:UPF: ½ purple, ½ red, ½ yellow2B: A protein and FFC as part of breakfast.
INGREDIENTS:
Nonstick cooking spray1 medium apple, peeled, sliced3⁄4 tsp ground cinnamon, divided use4 large egg whites (1⁄2 cup)1⁄2 cup unsweetened applesauce1⁄4 cup unsweetened almond milk1 scoop protein powder, vanilla flavor1⁄4 cup dry old-fashioned rolled oats2 Tbsp coconut flour1⁄2 tsp baking powder1⁄2 tsp ground ginger1 dash ground nutmegINGREDIENTS:
DIRECTIONS:
1. Heat medium nonstick skillet lightly coated with spray over med-low heat.2. Add apple and 1⁄4 tsp. cinnamon; cook, stirring constantly for 3 to 4 minutes, or until apple is soft. Remove from heat. Set aside.3. Combine egg whites, applesauce, and almond milk in a small bowl; mix well. Set aside.4. Combine protein powder, oats, coconut flour, baking powder, remaining 1⁄2 tsp. cinnamon, ginger, and nutmeg in a medium bowl; mix well.5. Add applesauce mixture to oat mixture; mix until just blended.6. Heat large nonstick skillet lightly coated with spray over medium heat. Ladle about 1⁄4 cup batter for each pancake; cook for 2 to 3 minutes, or until bubbles form on top. Flip. Cook for 90 seconds, or until golden brown and cooked through.7. Divide pancakes between three serving plates. Top evenly with cooked apple slices.DIRECTIONS:
NUTRITION GUIDELINES:UPF: ½ purple, ½ red, ½ yellow2B: A protein and FFC as part of breakfast.
LUNCH
LUNCH
BUILD YOUR OWN SALAD
BUILD YOUR OWN SALAD
Quick and Easy! Prep ahead or make daily.
GREENS (2-3 CUPS) DRESSING (2 TBSP)Spinach Balsamic Vinaigrette:Arugula Balsamic Vinegar, Wholegrain Dijon Mustard, Olive Oil, CinnamonKaleSpring Mix Blackberry Vinaigrette: Blackberries or Raspberries (blended)PROTEIN (3 OUNCES) Red Wine Vinegar, Lemon Juice, Olive Oil, Hard Boiled EggsTempehLentilsTofu DRESSING OF CHOICE (2 TBSP)
A FLAVOR BOOSTER *UNLIMITED*Roasted BeetsCherry TomatoesDiced OnionsSautéed PeppersSliced CucumbersRoasted Carrots
CARBS (1/2 CUP)Sweet Potato, dicedBlack BeansGarbanzo BeansQuinoaStrawberriesApple, dicedGrapes
HEALTHY FATFlax SeedsPumpkin Seeds Avocado (¼) NUTRITION GUIDELINES:Walnuts (2 Tbsp) UPF: Build yours around how many containers you have available. 2B: Plate it and accessorize! Great for lunchSlivered Almonds or dinner.
A FLAVOR BOOSTER *UNLIMITED*Roasted BeetsCherry TomatoesDiced OnionsSautéed PeppersSliced CucumbersRoasted Carrots
CARBS (1/2 CUP)Sweet Potato, dicedBlack BeansGarbanzo BeansQuinoaStrawberriesApple, dicedGrapes
HEALTHY FATFlax SeedsPumpkin Seeds Avocado (¼) NUTRITION GUIDELINES:Walnuts (2 Tbsp) UPF: Build yours around how many containers you have available. 2B: Plate it and accessorize! Great for lunchSlivered Almonds or dinner.
VEGAN GRATIN
VEGAN GRATIN
SERVINGS: 8TOTAL TIME: 1 hr 2 min
Nonstick cooking spray¾ cup raw cashews¼ cup + 3 Tbsp. nutritionalyeast, divided use¾ tsp. sea salt (or Himalayan salt), divided use¼ tsp. garlic powder1 medium cauliflower, cut into bite-sized pieces (or 3 cups cauliflower rice)2 Tbsp. olive oil, divided use4 cloves garlic, finely chopped¼ cup gluten-free arrowroot2 cups unsweetened almond milk½ tsp. ground black pepper, divided use2 cups cooked broccoli, coarsely chopped2 Tbsp. parsley, finely chopped (for garnish; optional)
1. Preheat oven to 375º F.2. Lightly coat a 13 x 9-inch baking dish with spray. Set aside.3. To make vegan cheese, place cashews, 3 Tbsp. nutritional yeast, ¼ tsp. salt, and garlic powder in food processor; pulse until mixture forms a fine meal. Set aside.4. Place half of cauliflower in food processor; pulse until chopped into pieces about the size of rice. Repeat with the other half. Set aside.5. Heat 1 Tbsp. oil in medium nonstick skillet over medium-high heat.6. Add garlic; cook, stirring frequently, for 1 minute.7. Add arrowroot; cook, whisking frequently, for 1 minute.8. Slowly add almond milk; cook, whisking frequently, for 2 min, or until well blended. Sauce may be a lumpy.9. Place almond milk mixture, remaining ¼ cup nutritional yeast, ½ cup vegan cheese, ¼ tsp. salt, and ¼ tsp. pepper in blender, in small batches; cover with lid and a kitchen towel. Blend until smooth.10. Return almond milk mixture to same skillet; cook, over medium-low heat, stirring frequently, for 2 to 3 minutes, or until sauce thickens. Remove from heat if sauce gets too thick. Set aside.11. Heat remaining 1 Tbsp. oil in large nonstick skillet over medium-high heat.
NUTRITION GUIDELINES:UPF: 1 green, blue, ½ yellow, 1 tsp2B: Great veggie as part of lunch or dinner
INGREDIENTS:
Nonstick cooking spray¾ cup raw cashews¼ cup + 3 Tbsp. nutritionalyeast, divided use¾ tsp. sea salt (or Himalayan salt), divided use¼ tsp. garlic powder1 medium cauliflower, cut into bite-sized pieces (or 3 cups cauliflower rice)2 Tbsp. olive oil, divided use4 cloves garlic, finely chopped¼ cup gluten-free arrowroot2 cups unsweetened almond milk½ tsp. ground black pepper, divided use2 cups cooked broccoli, coarsely chopped2 Tbsp. parsley, finely chopped (for garnish; optional)INGREDIENTS:
DIRECTIONS:
1. Preheat oven to 375º F.2. Lightly coat a 13 x 9-inch baking dish with spray. Set aside.3. To make vegan cheese, place cashews, 3 Tbsp. nutritional yeast, ¼ tsp. salt, and garlic powder in food processor; pulse until mixture forms a fine meal. Set aside.4. Place half of cauliflower in food processor; pulse until chopped into pieces about the size of rice. Repeat with the other half. Set aside.5. Heat 1 Tbsp. oil in medium nonstick skillet over medium-high heat.6. Add garlic; cook, stirring frequently, for 1 minute.7. Add arrowroot; cook, whisking frequently, for 1 minute.8. Slowly add almond milk; cook, whisking frequently, for 2 min, or until well blended. Sauce may be a lumpy.9. Place almond milk mixture, remaining ¼ cup nutritional yeast, ½ cup vegan cheese, ¼ tsp. salt, and ¼ tsp. pepper in blender, in small batches; cover with lid and a kitchen towel. Blend until smooth.10. Return almond milk mixture to same skillet; cook, over medium-low heat, stirring frequently, for 2 to 3 minutes, or until sauce thickens. Remove from heat if sauce gets too thick. Set aside.11. Heat remaining 1 Tbsp. oil in large nonstick skillet over medium-high heat.DIRECTIONS:
NUTRITION GUIDELINES:UPF: 1 green, blue, ½ yellow, 1 tsp2B: Great veggie as part of lunch or dinner
SLOW COOKER VEGGIE STEW
SLOW COOKER VEGGIE STEW
SERVINGS: 6TOTAL TIME: 4hr 32 min
1 tsp. olive oil1 medium onion, chopped1 medium green bell pepper, chopped1 medium red bell pepper, chopped2 cloves garlic, coarsely chopped2 cups low-sodium organic vegetable broth1 (14.5-oz.) can diced tomatoes, no added salt2 15-oz. cans chickpeas (garbanzo beans), drained, rinsed1 Tbsp. curry powder1 Tbsp. pure maple syrup1 Tbsp. fresh ginger, finely chopped½ tsp. sea salt (or Himalayan salt)½ tsp. ground black pepper1 dash ground cayenne pepper (optional)1 medium head cauliflower, cut into florets1 (10-oz.) bag raw baby spinach1 cup lite coconut milk
1. Heat oil in medium nonstick skillet over high heat.2. Add onion and bell peppers; cook, stirring frequently, for 4 to 5 minutes, or until onion is translucent.3. Add garlic; cook, stirring frequently, for 1 minute.4. Place onion mixture in 3-quart slow cooker.5. Add broth, tomatoes (with juice), chickpeas, curry powder, maple syrup, ginger, salt, black pepper, and cayenne pepper. Mix well; cover. Cook on high for 3 hours.6. Add cauliflower. Mix well; cover. Cook on high for 1 hour.7. Add spinach and coconut milk. Mix well; cover. Cook on high for 10 minutes, or until spinach wilts.
NUTRITION GUIDELINESUPF: 2 green, 1½ yellow, ½ blue, ½ tsp2B: A great dinner for vegan plan. For non vegan, add protein for lunch
INGREDIENTS:
1 tsp. olive oil1 medium onion, chopped1 medium green bell pepper, chopped1 medium red bell pepper, chopped2 cloves garlic, coarsely chopped2 cups low-sodium organic vegetable broth1 (14.5-oz.) can diced tomatoes, no added salt2 15-oz. cans chickpeas (garbanzo beans), drained, rinsed1 Tbsp. curry powder1 Tbsp. pure maple syrup1 Tbsp. fresh ginger, finely chopped½ tsp. sea salt (or Himalayan salt)½ tsp. ground black pepper1 dash ground cayenne pepper (optional)1 medium head cauliflower, cut into florets1 (10-oz.) bag raw baby spinach1 cup lite coconut milkINGREDIENTS:
DIRECTIONS:
1. Heat oil in medium nonstick skillet over high heat.2. Add onion and bell peppers; cook, stirring frequently, for 4 to 5 minutes, or until onion is translucent.3. Add garlic; cook, stirring frequently, for 1 minute.4. Place onion mixture in 3-quart slow cooker.5. Add broth, tomatoes (with juice), chickpeas, curry powder, maple syrup, ginger, salt, black pepper, and cayenne pepper. Mix well; cover. Cook on high for 3 hours.6. Add cauliflower. Mix well; cover. Cook on high for 1 hour.7. Add spinach and coconut milk. Mix well; cover. Cook on high for 10 minutes, or until spinach wilts.DIRECTIONS:
NUTRITION GUIDELINESUPF: 2 green, 1½ yellow, ½ blue, ½ tsp2B: A great dinner for vegan plan. For non vegan, add protein for lunch
DINNER
DINNER
SIMPLE EGGPLANT PARMESAN
SIMPLE EGGPLANT PARMESAN
SERVINGS: 4TOTAL TIME: 1 hr 7 min
Nonstick cooking spray1 large eggplant, cut into 8 approx. 1⁄2-inch thick slices (about 2 1⁄4 lbs.)1⁄2 tsp sea salt (or Himalayan salt), divided use4 tsp olive oil, divided use1 medium onion, finely chopped4 cloves garlic, finely chopped1 (15-oz.) can diced tomatoes, no salt added1⁄4 cup + 1 Tbsp finely chopped fresh basil, divided use1 tsp Italian seasoning, divided use1⁄4 cup grated Parmesan cheese1⁄4 cup shredded part-skim mozzarella cheese
1. Preheat oven to 375F.2. Lightly coat medium baking sheet with spray. Set aside.3. Place eggplant slices on paper towels. Sprinkle with 1⁄4t salt. Set aside for 30 min4. While eggplant is sitting, heat 2t oil in med nonstick skillet over med-high heat.5. Add onion; cook, stirring frequently, for 4 to 5 min, or until onion is translucent.6. Add garlic, cook, stirring frequently, for 1 minute.7. Add tomatoes, 1⁄4 cup basil, remaining 1⁄4 tsp salt, and 1⁄2 tsp Italian seasoning. Bring to a boil. Reduce heat to low; gently boil for 10 to 12 minutes. If sauce becomes dry, add 1 to 2 Tbsp. water. Remove from heat. Set aside.8. Pat eggplant dry. Place on prepared baking sheet. Brush with remaining 2 tsp oil and sprinkle with remaining 1⁄2 tsp Italian seasoning. Bake for 22 to 25 minutes, or until tender but not mushy.9. Preheat broiler on high.10. Top each eggplant slice evenly with tomato mixture, Parmesan cheese, and mozzarella cheese. Return to oven for 2 to 3 minutes, or until cheese is melted.11. Sprinkle with remaining 1 Tbsp basil before serving.
NUTRITION GUIDELINES:UPF: 3 green, ½ blue, 1 tsp2B: Great veggie as part of lunch or dinner
INGREDIENTS:
Nonstick cooking spray1 large eggplant, cut into 8 approx. 1⁄2-inch thick slices (about 2 1⁄4 lbs.)1⁄2 tsp sea salt (or Himalayan salt), divided use4 tsp olive oil, divided use1 medium onion, finely chopped4 cloves garlic, finely chopped1 (15-oz.) can diced tomatoes, no salt added1⁄4 cup + 1 Tbsp finely chopped fresh basil, divided use1 tsp Italian seasoning, divided use1⁄4 cup grated Parmesan cheese1⁄4 cup shredded part-skim mozzarella cheeseINGREDIENTS:
DIRECTIONS:
1. Preheat oven to 375F.2. Lightly coat medium baking sheet with spray. Set aside.3. Place eggplant slices on paper towels. Sprinkle with 1⁄4t salt. Set aside for 30 min4. While eggplant is sitting, heat 2t oil in med nonstick skillet over med-high heat.5. Add onion; cook, stirring frequently, for 4 to 5 min, or until onion is translucent.6. Add garlic, cook, stirring frequently, for 1 minute.7. Add tomatoes, 1⁄4 cup basil, remaining 1⁄4 tsp salt, and 1⁄2 tsp Italian seasoning. Bring to a boil. Reduce heat to low; gently boil for 10 to 12 minutes. If sauce becomes dry, add 1 to 2 Tbsp. water. Remove from heat. Set aside.8. Pat eggplant dry. Place on prepared baking sheet. Brush with remaining 2 tsp oil and sprinkle with remaining 1⁄2 tsp Italian seasoning. Bake for 22 to 25 minutes, or until tender but not mushy.9. Preheat broiler on high.10. Top each eggplant slice evenly with tomato mixture, Parmesan cheese, and mozzarella cheese. Return to oven for 2 to 3 minutes, or until cheese is melted.11. Sprinkle with remaining 1 Tbsp basil before serving.DIRECTIONS:
NUTRITION GUIDELINES:UPF: 3 green, ½ blue, 1 tsp2B: Great veggie as part of lunch or dinner
GARLIC BASIL SHRIMP W/ ZUCCHINI NOODLES
GARLIC BASIL SHRIMP W/ ZUCCHINI NOODLES
SERVINGS: 4TOTAL TIME: 20 min
Hot water5 medium zucchini spiralized(approx. 5 cups)1 Tbsp. olive oil8 oz. raw medium shrimp peeled, deveined6 cloves garlic crushed¼ cup prepared pesto sauce4 fresh flat leaf (Italian) parsley sprigs, finely chopped5 fresh basil leaves finely choppedSea salt (or Himalayan salt) and ground black pepper (to taste; optional)4 Tbsp. sliced raw almonds
1. Boil water in steamer (or large saucepan) over high heat. Reduce heat to medium-high. Place zucchini in steamer basket; cook for 2 to 3 min, or until tender. Remove from heat. Set aside.2. Heat oil in large nonstick skillet over medium-high heat.3. Add shrimp and garlic; cook, stirring frequently, for 2 to 3 minutes, or until shrimp are opaque and firm.4. Add pesto; cook, stirring frequently, for 1 to 2 minutes, or until heated through.5. Add parsley and basil; toss gently until blended.6. Season with salt and pepper if desired.7. Divide zucchini between four serving plates; top evenly with shrimp mixture.8. Garnish each serving with 1 Tbsp. almonds.
NUTRITION GUIDELINES:UPF: 1 green, ½ red, 1 blue , ½ tsp2B: Great dinner option. Add FFC for lunch
INGREDIENTS:
Hot water5 medium zucchini spiralized(approx. 5 cups)1 Tbsp. olive oil8 oz. raw medium shrimp peeled, deveined6 cloves garlic crushed¼ cup prepared pesto sauce4 fresh flat leaf (Italian) parsley sprigs, finely chopped5 fresh basil leaves finely choppedSea salt (or Himalayan salt) and ground black pepper (to taste; optional)4 Tbsp. sliced raw almondsINGREDIENTS:
DIRECTIONS:
1. Boil water in steamer (or large saucepan) over high heat. Reduce heat to medium-high. Place zucchini in steamer basket; cook for 2 to 3 min, or until tender. Remove from heat. Set aside.2. Heat oil in large nonstick skillet over medium-high heat.3. Add shrimp and garlic; cook, stirring frequently, for 2 to 3 minutes, or until shrimp are opaque and firm.4. Add pesto; cook, stirring frequently, for 1 to 2 minutes, or until heated through.5. Add parsley and basil; toss gently until blended.6. Season with salt and pepper if desired.7. Divide zucchini between four serving plates; top evenly with shrimp mixture.8. Garnish each serving with 1 Tbsp. almonds.DIRECTIONS:
NUTRITION GUIDELINES:UPF: 1 green, ½ red, 1 blue , ½ tsp2B: Great dinner option. Add FFC for lunch
SICILIAN-STYLE CAULIFLOWER
SICILIAN-STYLE CAULIFLOWER
SERVINGS: 4TOTAL TIME: 43 min
nonstick cooking spray2 tsp olive oil1 medium cauliflower, chopped (about 11⁄2 pounds) sea salt (or Himalayan salt) and ground black pepper (to taste; optional)1 Tbsp capers, chopped10 kalamata olives, chopped2 cloves garlic, finely chopped1⁄4 tsp crushed red pepper flakes (optional)3 Tbsp fresh sage, chopped1⁄2 tsp finely chopped lemon peel (lemon zest)1⁄4 cup whole-wheat bread crumbs2 oz shredded mozzarella cheese2 oz shredded Parmesan cheese2 Tbsp chopped flat-leaf parsley (for garnish; optional)
1. Heat oven to 350F.2. Lightly coat a 2-quart baking dish with spray. Set aside.3. Heat oil in large nonstick skillet over medium-high heat.4. Add cauliflower; cook, stirring occasionally, for 5 to 8 min, or until cauliflower begins to soften.5. Add capers, olives, garlic, crushed red pepper (if desired), sage, and lemon peel; mix well.6. Place cauliflower mixture in baking dish. Top with bread crumbs, mozzarella and Parmesan cheeses. Bake for 15 to 20 min, or until cheese is melted and bread crumbs are golden brown.7. Garnish with parsley if desired; serve immediately.
NUTRITION GUIDELINES:UPF: 1 green, ½ yellow, 1 blue, ½ tsp2B: Great veggie & FFC side as part of lunch
INGREDIENTS:
nonstick cooking spray2 tsp olive oil1 medium cauliflower, chopped (about 11⁄2 pounds) sea salt (or Himalayan salt) and ground black pepper (to taste; optional)1 Tbsp capers, chopped10 kalamata olives, chopped2 cloves garlic, finely chopped1⁄4 tsp crushed red pepper flakes (optional)3 Tbsp fresh sage, chopped1⁄2 tsp finely chopped lemon peel (lemon zest)1⁄4 cup whole-wheat bread crumbs2 oz shredded mozzarella cheese2 oz shredded Parmesan cheese2 Tbsp chopped flat-leaf parsley (for garnish; optional)INGREDIENTS:
DIRECTIONS:
1. Heat oven to 350F.2. Lightly coat a 2-quart baking dish with spray. Set aside.3. Heat oil in large nonstick skillet over medium-high heat.4. Add cauliflower; cook, stirring occasionally, for 5 to 8 min, or until cauliflower begins to soften.5. Add capers, olives, garlic, crushed red pepper (if desired), sage, and lemon peel; mix well.6. Place cauliflower mixture in baking dish. Top with bread crumbs, mozzarella and Parmesan cheeses. Bake for 15 to 20 min, or until cheese is melted and bread crumbs are golden brown.7. Garnish with parsley if desired; serve immediately.DIRECTIONS:
NUTRITION GUIDELINES:UPF: 1 green, ½ yellow, 1 blue, ½ tsp2B: Great veggie & FFC side as part of lunch
PAD THAI WITH SPAGHETTI SQUASH
PAD THAI WITH SPAGHETTI SQUASH
SERVINGS: 6TOTAL TIME: 1 hr 50 min
1 medium spaghetti squash about 3 lbs.2 Tbsp. tamarind paste or rice wine vinegar2 Tbsp fish sauce1 tsp raw honey2-4 Tbsp water12 oz extra-firm tofu, cut into small cubes3 Tbsp cornstarch preferablyGMO free8 tsp peanut oil divided use1 medium onion thinly sliced2 large eggs lightly beaten4 cloves garlic finely chopped3/4 cup fresh bean sprouts4 medium green onions cut into1-inch pieces2 Tbsp chopped peanutsLime wedgesCilantro sprigsCrushed red pepper
1. Preheat oven to 350F. Place squash on a parchment lined sheet pan. Poke squash 3 times with a fork. Bake for 60-80 min. Cool for 30 min. Cut in half. Remove seeds. Scrape flesh into stringy noodles. Set aside.2. For sauce, heat tamarind paste, fish sauce, honey and water in a small saucepan over medium heat. Cook, stirring constantly, for 1-2 min. Add more water if sauce is too tart. Set aside.3. In small bowl, coat tofu in cornstarch.4. Heat a large wok/skillet over high heat.5. Add 2t oil, covering surface of pan. Add tofu; cook, stirring constantly, 2-3 min, or until all tofu sides are brown. Remove tofu from pan and set aside.6. Add 2t oil to pan; on high. Add onions; cook, stirring constantly, for 3-4 min, or until onion are light golden brown. Remove from pan. Set aside with tofu.7. Add 2t oil to hot pan; Add eggs; cook over med heat. Do not stir. As eggs set, lift edges, letting uncooked portion flow underneath, creating a very thin omelet. When eggs set, cut them with your spatula. Remove from pan & set aside with tofu mix.8. Add 2t oil to pan, Add garlic; cook, med-high, 1 min.9. Add squash, spreading into a single layer; cook for 30 sec, stir and repeat with new layer. cooking for 3-4 min, or until golden brown. Add sauce; mix. Add bean sprouts & onions; mix. Add tofu mixture; cook, stirring frequently, for 1-2 min, or until well mixed and warm.10. Transfer to a large serving platter. Top with peanuts, lime wedges, cilantro, and crushed red pepper. Serve immediately.
NUTRITION GUIDELINES:UPF: 2 green, ½ red, ½ yellow, 1½ tsp2B: Add a side salad or veggies for dinner.
INGREDIENTS:
1 medium spaghetti squash about 3 lbs.2 Tbsp. tamarind paste or rice wine vinegar2 Tbsp fish sauce1 tsp raw honey2-4 Tbsp water12 oz extra-firm tofu, cut into small cubes3 Tbsp cornstarch preferablyGMO free8 tsp peanut oil divided use1 medium onion thinly sliced2 large eggs lightly beaten4 cloves garlic finely chopped3/4 cup fresh bean sprouts4 medium green onions cut into1-inch pieces2 Tbsp chopped peanutsLime wedgesCilantro sprigsCrushed red pepperINGREDIENTS:
DIRECTIONS:
1. Preheat oven to 350F. Place squash on a parchment lined sheet pan. Poke squash 3 times with a fork. Bake for 60-80 min. Cool for 30 min. Cut in half. Remove seeds. Scrape flesh into stringy noodles. Set aside.2. For sauce, heat tamarind paste, fish sauce, honey and water in a small saucepan over medium heat. Cook, stirring constantly, for 1-2 min. Add more water if sauce is too tart. Set aside.3. In small bowl, coat tofu in cornstarch.4. Heat a large wok/skillet over high heat.5. Add 2t oil, covering surface of pan. Add tofu; cook, stirring constantly, 2-3 min, or until all tofu sides are brown. Remove tofu from pan and set aside.6. Add 2t oil to pan; on high. Add onions; cook, stirring constantly, for 3-4 min, or until onion are light golden brown. Remove from pan. Set aside with tofu.7. Add 2t oil to hot pan; Add eggs; cook over med heat. Do not stir. As eggs set, lift edges, letting uncooked portion flow underneath, creating a very thin omelet. When eggs set, cut them with your spatula. Remove from pan & set aside with tofu mix.8. Add 2t oil to pan, Add garlic; cook, med-high, 1 min.9. Add squash, spreading into a single layer; cook for 30 sec, stir and repeat with new layer. cooking for 3-4 min, or until golden brown. Add sauce; mix. Add bean sprouts & onions; mix. Add tofu mixture; cook, stirring frequently, for 1-2 min, or until well mixed and warm.10. Transfer to a large serving platter. Top with peanuts, lime wedges, cilantro, and crushed red pepper. Serve immediately.DIRECTIONS:
NUTRITION GUIDELINES:UPF: 2 green, ½ red, ½ yellow, 1½ tsp2B: Add a side salad or veggies for dinner.
SNACKS
SNACKS
KALE CHIPS
KALE CHIPS
SERVINGS: 4TOTAL TIME: 28 min
1 bunch kale leaves, about 6 oz1 Tbsp olive oilParchment paper (optional)Non-salt seasoning blend ofyour choice
1. Preheat oven to 350F.2. Remove kale leaves from stems. Tear into bite-sized pieces. Discard stems. Wash and thoroughly dry.3. Combine kale & oil in a med bowl; toss gently to blend. Add seasoning if desired; mix. Arrange kale on sheet pan in single layer. Bake 15-18 min, until crisp. Transfer to a wire rack or paper towels; cool.
NUTRITION GUIDELINES:UPF: 1 green, 1 tsp2B: A great snacktional
INGREDIENTS:
1 bunch kale leaves, about 6 oz1 Tbsp olive oilParchment paper (optional)Non-salt seasoning blend ofyour choiceINGREDIENTS:
DIRECTIONS:
1. Preheat oven to 350F.2. Remove kale leaves from stems. Tear into bite-sized pieces. Discard stems. Wash and thoroughly dry.3. Combine kale & oil in a med bowl; toss gently to blend. Add seasoning if desired; mix. Arrange kale on sheet pan in single layer. Bake 15-18 min, until crisp. Transfer to a wire rack or paper towels; cool.DIRECTIONS:
NUTRITION GUIDELINES:UPF: 1 green, 1 tsp2B: A great snacktional
ZUCCHINI FRIES
ZUCCHINI FRIES
SERVINGS: 4TOTAL TIME: 29 min
Nonstick cooking spray1⁄4 cup whole-wheat flour2 Tbsp cornmeal1 tsp sea salt1⁄2 tsp ground black pepper3 medium zucchini, cut into 1⁄2 x3-inch sticks2 large egg whites, lightly beaten
1. Preheat oven to 475F.2. Line sheet pan with foil; lightly coat with spray.3. Mix flour, cornmeal, salt & pepper in a large sealable plastic bag; shake to mix.4. Working with a few pieces at a time, dip zucchini in egg whites and lift out, letting excess drip back into bowl; drop zucchini into bag containing flour mix. Seal bag and shake to coat. Repeat with remaining zucchini.5. Place zucchini on prepared baking sheet. Bake for 12 to 14 minutes, turning after 6 minutes, or until tender-crisp and golden brown.
NUTRITION GUIDELINES:UPF: ½ green, ½ yellow2B: A great snackional or as veggie & FFC
INGREDIENTS:
Nonstick cooking spray1⁄4 cup whole-wheat flour2 Tbsp cornmeal1 tsp sea salt1⁄2 tsp ground black pepper3 medium zucchini, cut into 1⁄2 x3-inch sticks2 large egg whites, lightly beatenINGREDIENTS:
DIRECTIONS:
1. Preheat oven to 475F.2. Line sheet pan with foil; lightly coat with spray.3. Mix flour, cornmeal, salt & pepper in a large sealable plastic bag; shake to mix.4. Working with a few pieces at a time, dip zucchini in egg whites and lift out, letting excess drip back into bowl; drop zucchini into bag containing flour mix. Seal bag and shake to coat. Repeat with remaining zucchini.5. Place zucchini on prepared baking sheet. Bake for 12 to 14 minutes, turning after 6 minutes, or until tender-crisp and golden brown.DIRECTIONS:
NUTRITION GUIDELINES:UPF: ½ green, ½ yellow2B: A great snackional or as veggie & FFC
SHAKEOLOGY
SHAKEOLOGY
Blend all ingredients and pour into a bowl or cup. Add Toppings & Enjoy!
NUTTY BUTTER
NUTTY BUTTER
SERVINGS: 1TOTAL TIME: 5 min
1 scoop Vegan Vanilla Shakeology1 cup almond milk1 cup ice¼ large banana, cut into chunks1 Tbsp. all-natural peanut butter1 Tbsp. walnuts, coarsely chopped
NUTRITION GUIDELINES:UPF: ½ purple, 1 red, 1 yellow, ½ blue, 3 ½ tsp2B: Makes a great breakfast
INGREDIENTS:
1 scoop Vegan Vanilla Shakeology1 cup almond milk1 cup ice¼ large banana, cut into chunks1 Tbsp. all-natural peanut butter1 Tbsp. walnuts, coarsely choppedINGREDIENTS:
NUTRITION GUIDELINES:UPF: ½ purple, 1 red, 1 yellow, ½ blue, 3 ½ tsp2B: Makes a great breakfast
STRAWBERRY CHEESECAKE
STRAWBERRY CHEESECAKE
SERVINGS: 1TOTAL TIME: 5 min
1 scoop Vegan Strawberry Shakeology1 scoop Collagen Boost¾ cup vegan cottage cheese½ cup unsweetened almond milk½ cup sliced strawberries2 Tbsp whole-grain graham cracker crumbs
NUTRITION GUIDELINES:UPF: ½ Purple, 2 red, ½ yellow, ½ tsp2B: This recipe makes a great breakfast option.
INGREDIENTS:
1 scoop Vegan Strawberry Shakeology1 scoop Collagen Boost¾ cup vegan cottage cheese½ cup unsweetened almond milk½ cup sliced strawberries2 Tbsp whole-grain graham cracker crumbsINGREDIENTS:
NUTRITION GUIDELINES:UPF: ½ Purple, 2 red, ½ yellow, ½ tsp2B: This recipe makes a great breakfast option.
GLOWING GREEN
GLOWING GREEN
SERVINGS: 1TOTAL TIME: 5 min
1 scoop Vegan Vanilla Shakeology1 cup unsweetened almond milk1 cup ice1 cup raw spinach¼ large banana, cut into thick slices1 medium kiwi, peeled, cut into thick slices2 Tbsp. unsweetened shredded coconut
NUTRITION GUIDELINES:UPF: 1 green, 1 purple, 1 red, 1 orange, 1 tsp2B: Makes a great breakfast
INGREDIENTS:
1 scoop Vegan Vanilla Shakeology1 cup unsweetened almond milk1 cup ice1 cup raw spinach¼ large banana, cut into thick slices1 medium kiwi, peeled, cut into thick slices2 Tbsp. unsweetened shredded coconutINGREDIENTS:
NUTRITION GUIDELINES:UPF: 1 green, 1 purple, 1 red, 1 orange, 1 tsp2B: Makes a great breakfast