Organic Non-GMO Oatmeal, Quinoa, Barley, Sorghum, or Millet (prepare 1 serving size according to package directions)

Add up to 4 oz. Unsweetened Almond, Rice, Hemp, Soy, Oat Milk or Organic Reduced Fat Dairy Milk (Cow, Sheep, Goat)

Top with a small handful of unsalted raw or sprouted nuts or seeds as desired

Add 1 serving of fresh fruit (Try berries, apple, banana, cherries, or kiwi)

If sweetness desired, consider drizzling a small amount of honey or sorghum syrup (Try using 50-75% less than the serving size)

3-4 Liquid Egg Whites (Organic)

1 handful chopped Organic Spinach/Kale

1/2 C. Combo Chopped Mushrooms, Red/Yellow/Orange Bell Pepper, 1 Green onion chopped, or 3 Broccoli Florets diced (Try adding precooked zucchini or yellow squash to change it up. Just remember to drain the excess liquid before adding to your omelet. Same for the broccoli, that can be precooked to soften slightly before adding to the omelet. If scrambling, just sauté veggies first, then pour liquid egg mix)

1 pinch Fresh or dried dill (Or try herbs like basil or tarragon)

1 pinch dried mustard

Salt & Pepper to taste

Try Spray Oil (ie: Grape Seed Extract or Avacado Oil)

Simply Spray a few short squirts onto your cooking pan and cook over medium to low heat for approximately 8 minutes, then fold one side over. Continue cooking and gently flip to other side for preferred well-doneness. **Remember this can also be cooked in scrambled form if forming a perfectly shaped omelette is not your thing! And that’s OK!

Still Hungry? Add a small leafy greens salad!

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Supplies Needed: High Powered Blender

1 Tsp. Almond Butter

1 Banana (or try 1 handful berries or 1 apple)

Handful Kale, Leafy Greens, or 1/4-1/2 C. Riced Cauliflower

1 C. Unsweetened Vanilla Non-Dairy Milk

1/4 C. Unsweetened Non-Dairy Vanilla Yogurt (Greek variety has more protein if desired)

*Optional: Pinch of cinnamon, ginger and/or dash of ground clove – OR- Add 1-2 tsp ground Cacao for chocolate flavoring instead

*If greens aren’t your thing yet, go for riced cauliflower at first. It adds a creamy texture to the smoothie and is mild in flavor when combining apples and berries.

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Looking for a comfort food kinda lunch? This one is full of creamy goodness, packed with protein, fiber, & prebiotics, giving your body energy and feeling satisfied to keep you going. To recreate this recipe, you will need the DIY mayo used in the above tuna salad directions, making this mayo a versatile staple.

Ingredients:

• 3 Hard Boiled Eggs Chopped & Mashed
• 1/4 Hass Avocado Mashed
• 1.5-2 TBSP DIY Mayo (see tuna salad recipe)
• 2 pinches Dried Cilantro or 1 sprig fresh Cilantro Finely Chopped
• 1 pinch Ground Cumin
• 1/4 tsp Red or Orange Bell Pepper Finely Chopped
• 1/8 Shallot Finely Chopped (optional)
• Salt & Pepper to taste
• Alfalfa or Broccoli Sprouts (topping)
• How to serve: Mixed Greens Lettuce Bowl or Romaine Lettuce Wraps, or 3 Wasa Crackers, or Toasted Healthy Bread Option (Sourdough, Ezekial, Dave’s Killer Bread, or Udi’s GF Multi Grain Bread)

Mash egg thoroughly first. I like to mash the cooked yolks separately with a little of the DIY mayo first, then add the mashed egg whites & avocado and mix in remaining DIY mayo. Mix the remaining cilantro, bell pepper, shallot, & seasonings. Serve atop your desired base, then top with 2 full pinches of alfalfa/broccoli sprouts. Enjoy!

Power Greens (Organic Mix)

5-6 slices Cucumber

This is packed with Pre-biotic fiber, healthy fats, and protein to give you nutrient-dense fuel to keep you going. Modify according to tastes & dietary needs/restrictions

1/4 chopped red, orange or yellow bell pepper

1 radish sliced

3 broccoli florets or 1 handful broccoli slaw

2 thin slices red onion or 2 chopped green onions

1 pinch of sprouts (ie: alfalfa, mung bean, broccoli sprouts)

1 tsp. pumpkin or sunflower seeds -or- 1-2 tsp Hemp Hearts

1 serving size Protein (cooked tofu, grilled/roasted chicken/turkey, grilled or baked fish, or cooked shellfish (nothing fried or breaded)

For healthy carbs, try adding 1/4 -1/2 serving of cooked Quinoa

Salad Dressing Alternative:

2 tsp. Cold-pressed oil (Grape seed extract, walnut, avocado, sunflower seed, etc.)

1/2 Lemon Squeezed

Salt & Pepper to taste

Herbs to try: Paprika, Za’atar, Sumac, Tarragon, Basil, Oregano, mint, lemon balm, dill, cilantro…chopped celery can also add pizzaz too!

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Here’s a delectable salad shown here with grilled salmon; however, you can pick your protein! Simply layer the non-leafy dry ingredients nearest the bottom of the jar with the citrus vinaigrette first. Top with the greens and sensitive veggies. When ready to eat, simply shake, shake, shake to mix the vinaigrette with the jar contents (Be sure the lid is tightly sealed first!) Best to use a 16 oz. or larger wide mouth mason jar. The finer the protein and veggies are chopped, the more that can fit.

Vinaigrette Recipe: Simply blend together well & serve.

• 1/2 Lemon
• 2 tsp. Grape Seed Extract Oil or California Olive Oil
• Salt & Pepper
• 3 shakes garlic & onion powder
• 2 shakes ground paprika & ground mustard

Ingredients:

• 3 TBSP Quinoa (pre-cooked)
• 1 TBSP Chickpeas
• 1/2 Zucchini Sliced & grilled w/ salt & pepper
• 4-6 oz. Salmon grilled
• 1/2 c. Mixed Greens

Sardines are all the rage right now due to their affordability & amazing health benefits. These little unassuming fish are rich in Omega 3 fatty acids (got for brain & cardiovascular health), Lean Protein, Selenium (Necessary for thyroid function), Vitamin D, B12, & Calcium. As a bonus, these little guys are also low in mercury which means you eat them more often than tuna or swordfish! Here’s a chilled lunch recipe to try. The capers, peppers, onions and lemon help balance the flavors with that of the sardines. Serving size is 1 portion. Serve with lettuce & Alfalfa Sprouts in a low carb, high fiber wrap, a Romaine lettuce wrap or on a bed of mixed greens to enjoy!

Ingredients:

• 1 Can (4.25 oz) Sardines in Olive Oil (BPA Free Can) Drained
• Juice of 1 /2 Lemon + 1/8 tsp Lemon Zest (Zest optional)
• 1 Celery Stalk Finely Chopped
• 1 TBSP Capers (Whole or Mashed)
• 1/4 C. Red Onion Finely Chopped
• 1/4 tsp Each Dried Parsley & Tarragon
• 2 tsp DIY Mayo (See Tuna Salad Recipe Instructions)
• 1 tsp Dijon Mustard
• Pepper

Mash the drained sardines in a small mixing bowl, then mix in remaining ingredients. Serve as desired. This may also be enjoyed on 2-3 Wasa high fiber crackers to keep you feeling satisfied. Top it off with a fermented pickle to add probiotic value to this meal.

Here’s a basic formula to use to create a hearty protein-packed lunch. Bonus, add 3-4 small artichoke hearts quartered for extra liver support. This version is a Lebanese-Inspired twist full of flavor, with just the right amount of tangy zest & savory creaminess from the hummus. This recipe is rich in Vitamin C, Vit. A, Calcium & with the protein provides essential fatty acids. The ancient grains of quinoa, Barley or Amaranth provides sustainable energy, keeping you fuller longer while providing beneficial fiber for good heart health (lowers Cholesterol) and gut health. Together the nutrients help balance blood sugars and can help with weight loss goals. These are full of antioxidants, which help our immune system function better. The black pepper helps the body absorb the nutrients to a greater degree. Enjoy!

Ingredients:

• 2 c. Super Greens or Mixed Greens Lettuces (not iceberg)
• 1 tsp. Shredded Carrot
• 1 tsp Red Onion Chopped or Thinly Sliced & Quartered
• 1/2 Baby Cucumber sliced
• 1 Radish Sliced & Halved
• 3-4 Small Artichokes (in brine) Quartered
• 3-4 oz. Cooked Protein (ie: Chicken, Shrimp, Salmon)
• 2 TBSP Cooked Quinoa, Barley, or Amaranth
• 1.5 tsp Hummus
• DIY Vinaigrette (See Salad in a Mason Jar Instructions)
• Seasoning: For a more Lebanese-inspired twist, add 3-4 shakes each of yummy Sumac (I use Morton & Bassett brand) + Za’Tar Seasoning (No MSG) (I’ve found this at Lidl stores too)

Ingredients:

1 Serving Raw Shrimp (wild caught, Gulf, Argentinian ideally) (Peel first)

1 serving Zoodles (Make from 1 Med. Zucchini or 1 Med.-Large Turnip) or 1-2 servings cooked riced cauliflower

1 tomato diced

1 TBSP Garlic (chopped, sliced or minced)

1 tsp. organic butter plant-based

1 yellow squash sliced

1 shallot or small onion diced

1/2 stalk celery finely diced

Choose your seasoning!

Italian seasoning: Fresh or dried basil, oregano, thyme

Cajun Seasonings: Paprika, parsley & small dash cayenne pepper if desired

1 tsp. Locatelli Cheese or dash nutritional yeast

Cook zoodles or riced cauliflower separately and reserve until the end. Melt butter and cook pepper, celery & onion on medium heat for about 5 minutes covered, then add remaining spices and vegetables. Continue cooking covered for another 5 minutes, then add shrimp, blending well. (add 1 TBSP water as needed for extra moisture if needed)

Add cooked zoodles or riced cauliflower to pot and blend flavorings together. Serve and top with cheese or nutritional yeast.

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