Ingredients:

• 1/2 cup rolled oats
• 2 egg whites
• 1/2 cup cottage cheese
• 1/4 tsp vanilla extract
• 1/4 cup fresh or frozen blueberries

Directions:

Combine all ingredients except blueberries in a blender and blend until smooth. Preheat nonstick skillet to medium heat or griddle pan to 350°F. Pour batter on skillet and top with blueberries. Cook until bubbles form all over pancake (about 5-8 minutes), flip and cook about 3-5 more minutes or until pancake is golden brown. Top with almond or peanut butter and a drizzle of honey or pure maple syrup to taste.

Ingredients:

• 4 large eggs
• 4 egg whites or 3/4 cup liquid egg whites
• 1 small can of diced green chilies
• 4 tbsp shredded cheese
• salt and pepper, to taste

Directions:

Combine all ingredients. Cook in nonstick skillet over medium heat until eggs are cooked to desired doneness, stirring frequently.

Ingredients:

• 1 large sweet potato, diced
• 1 lb turkey sausage
• 1 large onion, diced
• 2 cups baby spinach, chopped
• 12 eggs, beaten
• olive oil cooking spray
• salt and pepper, to taste

Directions:

Preheat oven to 400°F. Place sweet potato on a large baking sheet, spray with cooking spray an sprinkle with salt and pepper. Roast for 30-35 minutes or until potatoes are soft. Meanwhile, saute onion and turkey sausage in cooking spray until onions are translucent and sausage is no longer pink. Add baby spinach and cook for 2-3 additional minutes or until wilted. Place sausage mixture in a 9x13 baking dish, top with sweet potato and pour over eggs. Bake for 25-30 minutes or until eggs are set.

Ingredients:

• 2 slices sprouted grain, gluten free, or whole grain bread
• 2 eggs, beaten
• 1/4 cup unsweetened almond milk
• 1/2 tsp cinnamon
• 1/2 tsp vanilla extract

Directions:

Combine all ingredients (except bread) in a shallow dish. Preheat a nonstick skillet to medium heat. Spray with cooking spray. Soak bread in egg mixture for 3-5 minutes, flipping often, until egg mixture is absorbed by the bread. Cook in pan until bread is golden brown, about 5-7 minutes. Flip and cook 3-5 more or until desired doneness is reached.

Ingredients:

• 1/2 cup rolled oats
• 1 tbsp chia/flax seed combination
• 1 tbsp almond butter
• 2 tbsp goji berries
• 1 tbsp almond butter
• 1/2 scoop protein powder
• 1/4 cup berries
• 1/2 cup almond milk

Directions:

In a container or jar, combine all ingredients. Let sit overnight. Eat cold or warm up in microwave for 1 minute.

Ingredients:

• 2 cups rolled oats
• 1 medium banana
• 2 large eggs
• 1 cup almond milk
• 1 tsp vanilla extract

Directions:

Combine all ingredients in a blender and blend until smooth. Pour batter onto preheated waffle iron (waffles) or griddle pan (pancakes) and cook until done.

Ingredients:

• 1/4 cup almond or low-fat milk
• 12 large eggs, slightly beaten
• 1 1/2 cups chopped leftover veggies
• 1 cup chopped spinach
• 1/2 cup salsa
• sea salt and black pepper, to taste

Directions:

Preheat oven to 350°F. Place muffin liners in 12 cup tin. Combine almond milk and eggs in a small bowl and season with salt and pepper. Mix salsa with veggies and evenly divide between all 12 cups. Pour egg mixture over veggies. Bake for 15-20 minutes until set. Let cool completely and store in the refrigerator.

Ingredients:

• 1/2 cup almond milk
• 1/2 cup cold-brew coffee
• 1 scoop protein powder
• 1 tbsp cocoa or cacao powder
• 1/2 frozen banana
• 1 handful baby spinach
• 3-4 ice cubes
• dash of cinnamon and/or cayenne pepper

Directions:

Combine all ingredients in a blender and blend until smooth.

Ingredients:

• 3/4 cup almond milk
• 2/3 cup plain greek yogurt
• 1/2 small banana
• 1 cup frozen strawberries
• 1 handful baby spinach
• 1 tsp honey (optional)

Directions:

Combine all ingredients in a blender and blend until smooth.

Ingredients:

• 1 Ezekiel English muffin or 2 slices of sprouted/whole wheat toast
• 1-2 tbsp peanut or almond butter
• 1-2 hard boiled eggs

Directions:

Toast English muffin or bread to desired doneness. Spread with nut butter of choice. Eat with eggs for added protein.

Ingredients:

• 2 cups mixed greens (romaine, spinach, etc.)
• 1/3 cup shredded cilantro
• 1/3 cup chopped sugar snap peas
• 1/3 cup chopped green onions
• 1/3 cup chopped cilantro
• 3-4oz cooked chicken or tofu
• 1/4 cup toasted sliced almonds
• 2 tbsp sesame ginger dressing (see below for recipe in "Dressings & Seasonings")

Directions:

Combine all ingredients in a large bowl or prepare as a mason jar salad at the beginning of the week with dressing at the bottom.

Ingredients:

• 2 cups mixed greens (romaine, spinach, etc.)
• 1/3 cup chopped bell peppers
• 1/3 cup chopped green onions
• 1/3 cup chopped tomatoes
• 1/3 cup chopped cilantro
• 1/2 cup black beans
• 1/3 medium avocado, diced
• 3-4oz. ground turkey cooked with taco spice mix (see below for recipe in "Dressings & Seasonings")
• 2 tbsp chipotle lime vinaigrette (see below for recipe in "Dressings & Seasonings")

Directions:

Combine all ingredients in a large bowl or prepare as mason jar salad at the beginning of the week with dressing at the bottom.

Ingredients:

• 2 cups mixed greens (romaine, spinach, etc.)
• 1/3 cup shredded carrots
• 1/3 cup shredded beets
• 1/3 cup chopped tomatoes
• 1/2 cup cooked quinoa
• 3 tbsp pumpkin seeds
• 3-4oz chicken or tofu
• 2 tbsp basic balsamic vinaigrette (see below for recipe in "Dressings & Seasonings")

Directions:

Combine all ingredients in a large bowl or prepare as mason jar salad at the beginning of the week with dressing at the bottom.

Ingredients:

• 2 cups shredded kale
• 3-4oz cooked chicken or tofu
• 1/4 cup sliced, toasted almonds or 3 tbsp sunflower seeds
• 2 tbsp of dressing of choice

Directions:

Place kale and dressing in a large container and stir until well combined and let set for at least 4 hours, the longer the better. Before serving, top with protein of choice and nuts/seeds.

Ingredients:

• 1 can tuna packed in water
• 2 tbsp plain greek yogurt
• 1 tsp mayonnaise
• 1/2 tsp Dijon mustard
• 1/4 cup diced celery
• 1/4 cup diced red onion
• 1/4 cup shredded carrots
• 1 tsp dill
• 1 tsp garlic powder
• salt and pepper, to taste
• 2 large romaine lettuce leaves
• 2 sprouted or whole wheat tortillas or 1 serving of whole grain crackers

Directions:

Combine tuna, yogurt, mayo, mustard, celery, onion, carrots, and spices. Season with salt and pepper. Spread onto tortilla and top with lettuce or dip in crackers.

Ingredients:

• 1 (6-8oz) chicken breast
• 2 tbsp plain greek yogurt
• juice of 1 lemon
• 1/2 cup diced celery
• 1/4 cup chopped walnuts
• 1/4 cup diced red onion
• 1/4 cup chopped cranberries
• 1 tsp garlic powder
• salt and pepper, to taste
• 2 large romain lettuce leaves
• 2 sprouted or whole wheat tortillas or 1 serving of whole grain crackers

Directions:

Combine chicken, yogurt, lemon juice, celery, walnuts, red onion, cranberries, and garlic powder and mix well. Season to taste with salt and pepper. Spread onto tortilla and top with lettuce, or dip in crackers.

Ingredients:

• 3 eggs
• 3 egg whites
• 3 cups leftover mixed vegetables
• 1/2 cup almond milk
• 1 tsp salt
• 1 tsp garlic powder
• 1 tsp dried thyme
• 1/2 tsp black pepper
• 1/2 cup shredded cheese (optional)

Directions:

Preheat oven to 350°F. Beat eggs, whites, milk, salt, pepper, garlic and thyme together in a medium bowl. Spray a 9-inch pie pan or baking dish with olive oil spray. Spread vegetables on bottom, sprinkle over cheese, and pour over egg mixture. Bake for 45 minutes or until eggs are firm. Let cool for 10 minutes before slicing.

Ingredients:

• 1 - 1 1/2 lbs chicken breasts
• 1/4 - 1/2 cup marinade or dressing of choice

Directions:

Combine chicken and marinade in large baking dish. Top with 1/2 of dressing, flip, and top with the remaining. Let sit for at least 4 hours or overnight. When ready to cook, preheat oven to 350°F. Place chicken in over and cook for 35-45 minutes, depending on the thickness, until chicken is thoroughly cooked.

Ingredients:

• 1 -1 1/2 lbs chicken breasts
• 1 lemon
• 4 large garlic cloves, minced
• 1/2 tsp salt and pepper

Directions:

Place chicken in a large baking dish. Slice lemon in half and squeeze juice over chicken breasts. Top with garlic and sprinkle with salt and pepper. Flip chicken breast over so garlic and lemon juice are evenly distributed. Let sit for 30-45 minutes. When ready to cook, preheat oven to 350°F. Place chicken in oven and cook for 35-45 minutes, until chicken is thoroughly cooked.

Ingredients:

• 1 bag cauliflower rice
• 1 tsp olive oil
• 1 tbsp garlic, minced
• 1/4 cup water
• salt and pepper, to taste

Directions:

Heat olive oil in a large soup pot with a lid over medium heat. Add garlic and cook for 3-4 minutes. Add cauliflower and cook for 8-10 minutes, stirring occasionally. Add water, cover, and cook over low heat for 5-10 minutes or until cauliflower is cooked to desired doneness.

Ingredients:

• 1 lb ground turkey
• 1 large onion, diced
• 3 carrots, diced
• 3 celery stalks, diced
• 1 tsp dried thyme
• 3 tbsp tomato paste
• 1/2 cup chicken broth
• 1/2 cup frozen peas
• 1 tsp salt
• 1/2 tsp pepper
• 2 tsp olive oil
• 1 small head of cauliflower, cut into florets
• 4 medium Yukon gold potatoes, peeled and diced
• 4 large cloves of garlic, quartered
• 1/4 - 1/2 cup chicken broth
• 1 tsp salt

Directions:

Cook onion, carrots, and celery in olive oil in a large soup pot over medium high heat until soft, about 10-minutes. Add turkey and cook until no longer pink. Add tomato paste, thyme, and season with salt and pepper. Stir in chicken broth. Bring to a boil, reduce to a simmer and cook for 15-20 minutes or until vegetables are soft. Stir in peas. Meanwhile, steam cauliflower, potatoes, and garlic until tender, about 15 minutes. Transfer to a large bowl and mash, adding chicken broth until desired consistency is reached. Season with salt and pepper. Preheat over to 350°F. Place turkey mixture in the bottom of a large casserole dish and top with cauliflower mash. Bake, uncovered for 20-25 minutes.

Ingredients:

• 1 small onion
• 2 medium poblano peppers, chopped
• 3 cloves garlic, finely chopped
• 1 can kidney beans, rinsed
• 1 can black beans, rinsed
• 1 can chickpeas, rinsed
• 1 can corn, drained
• 1 jar (16oz) chipotle salsa or salsa of choice
• 1 can (8oz) tomato sauce
• 2 tbsp unsweetened cocoa powder
• 1 1/2 tbsp chili powder
• 2 tsp cumin

Directions:

Combine all ingredients in 3-4 quart crockpot. Cook 6-8 hours on low or 4-5 hours on high.

Ingredients:

• 2 cups vegetable broth
• 1 large sweet potato
• 1 cup uncooked quinoa
• 1 can chickpeas, drained
• 1 zucchini, grated
• 1 tsp thyme
• 2 tbsp olive oil
• chopped basil
• salt and pepper, to taste

Directions:

Put broth, sweet potato and quinoa in a medium sauce pan and bring to a boil. Cover and simmer on low heat for 25 minutes. When done, transfer to a bowl to let cool. Once cooled, add chickpeas, zucchini, salt, pepper, thyme and basil to bowl. Using a fork, mash potatoes and chickpeas while incorporating all ingredients together. Form into 8oz patties.

In a large skillet, heat olive oil and cook patties for 4-5 minutes on each side. Let cool completely and then burgers can be frozen.

Ingredients:

• 1 lb ground turkey breast
• 1 egg
• 2 cloves garlic, minced
• 1 large onion, diced
• 1 tsp olive oil
• 1/3 cup rolled oats
• 1/4 cup ketchup plus additional for drizzle
• 2 tsp Italian seasoning
• 1 tsp salt
• 1/2 tsp black pepper

Directions:

Preheat oven to 350°F. Saute onion in olive oil for 8-10 minutes or until translucent. Add garlic and saute for 2 additional minutes. Let cool. In a large bowl, combine all ingredients. Shape into a "loaf" in a baking dish and drizzle with additional ketchup. Bake for 45-50 minutes or until cooked through.

Ingredients:

• 1 lb ground turkey or 2 containers of tofu, drained and pressed
• 1 large onion, diced
• 1 red bell pepper, chopped
• 1 tsp olive oil
• 2 tbsp taco seasoning mix (see below for recipe in "Dressings & Seasonings")
• 1/4 cup water
• 1 large avocado, sliced
• 8 tbsp salsa
• 2 cups shredded lettuce
• 1 tomato, diced
• 1 cup shredded cheese (optional)
• 8 soft corn tortillas

Directions:

Saute onion and pepper over medium heat in olive oil for 8-10 minutes or until soft. Add turkey and cook until no longer pink. Add taco seasoning and water, increase temperature to high and bring to a boil, then reduce to low and let simmer for 5-7 minutes. Remove from heat. While simmering, heat a pan over medium-low and warm tortillas. Fill with taco meat and top with desired toppings.

Ingredients:

• 1 lb ground turkey, bison or beef
• 1 large onion, diced
• 3 garlic cloves, minced
• 1 bell pepper, chopped
• 1 tsp olive oil
• 1 jar tomato sauce (no sugar added)
• 1 bay leaf

Directions:

In a large pot, heat oil over medium heat. Add onion and pepper and cook for 8-10 minutes or until soft. Add garlic and cook for 2 minutes. Add meat of choice and cook until no longer pink. Add tomato sauce and bay leaf. Bring to a boil and reduce to a simmer at low heat. Cook for at least 30 minutes or as many as 90 minutes. Serve over brown rice pasta or spaghetti squash.

Ingredients:

• 1/2 cup natural peanut or almond butter
• 1/4 cup honey or maple syrup
• 1 tsp vanilla extract
• 1/3 cup protein powder (optional)
• 1/3 cup ground flaxseeds
• 1/3 cup unsweetened shredded coconut
• 1/2 cup rolled oats
• 2 tbsp mini chocolate chips (optional)
• 1 tbsp chia seeds

Directions:

In a large bowl, mix together nut butter, honey and vanilla until well combined. Add in protein, flaxseeds, coconut, oats, chocolate chips, and chia seeds. Mix with hands until well combined. Add almond milk or water 1 tsp at a time if dough is too crumbly. Form into 12 balls and place in an airtight container. Store in the fridge for up to 1 week or in the freezer for a month.

Ingredients:

• 6 oz plain, low-fat greek yogurt
• 2-3 tbsp of protein powder of choice
• 1/4 cup fresh or frozen berries (thawed)
• 1/4 cup granola

Directions:

Combine protein and yogurt in a large bowl and stir well to combine. Top with berries and granola.

Ingredients:

• 1 cup raisins, dried cranberries or other dried fruit of choice
• 1/2 cup untoasted sunflower seeds
• 1 cup nuts of choice (almonds, walnuts, cashews, or a combination)
• 1/4 cup mini dark chocolate chips (optional)

Directions:

Combine all ingredients in a large, airtight container.

Ingredients:

• 1 serving of protein powder of choice
• 6-8 oz of water
• 4 oz almond milk
• 4 ice cubes

Directions:

Shake together in a shaker cup or blender bottle and enjoy.

Ingredients:

• 1/3 cup rice vinegar
• 1/4 cup tamari, soy sauce or coconut aminos
• 3 tbsp sesame oil
• juice of one medium orange
• 1/3 cup olive oil
• 3 cloves garlic, grated
• 1 1/2 inch knob of ginger, grated

Directions:

Combine all ingredients in a jar and shake well to combine.

Ingredients:

• 2 tbsp red wine vinegar
• 2 tbsp lime juice
• 1/4 cup olive oil
• 1 clove garlic, minced
• 1/2 tsp dried oregano
• 3/4 tsp cumin
• 3/4 tsp salt
• 2 chipotle peppers in adobo sauce, liquid drained
• 2 tsp honey

Directions:

Combine all ingredients in a blender and blend until smooth.

Ingredients:

• 1/4 cup balsamic vinegar
• 1/4 cup olive oil
• 1 clove garlic, minced
• 1 tsp Dijon mustard
• 3/4 tsp salt
• 1/2 tsp black pepper

Directions:

Combine all ingredients in a jar and shake well to combine.

Ingredients:

• 1/4 cup chili powder
• 2 tbsp cumin
• 1 tsp garlic powder
• 1 tsp cayenne pepper (optional)
• 1 tsp oregano
• 2 tsp paprika
• 1 tbsp salt
• 2 tsp black pepper

Directions:

Combine all ingredients and store in an airtight container.