CIP ES

A N D RE
L PLAN
MEA
 CONTENTS
Sample Weekly Meal Plan 3

BREAKFAST RECIPES
Almond Banana Toast 4
Blueberry Almond Oatmeal 5
Blueberry Chia Yogurt Bowl 6
Breakfast Tacos With Chili Lime Jackfruit 7
Poached Egg Quinoa 8
Quinoa Pancakes With Almond Fig Puree 9
Socca, Kale, and Zucchini Scramble 10

LUNCH/DINNER RECIPES
Braised Shallot Chicken With Brussels 11
Cacao Pork With Black Beans, Corn, and Avocado 12
Carrot and Lentil Salad 13
Curried Squash and Kamut Salad 14
Edamame Soba Noodles 15
Fit Falafel With Cottage Cheese Tzatziki 16
Green Smoothie Bowl 17
Lamb Chops With Fennel and Broccoli 18
Mushroom Lentil “Meatballs” Over Smoked Eggplant 19
Seared Halibut With Sweet Potato Gratin 20
Spiced Chickpeas Over Polenta 21
Squash “Steak” With White Bean Puree and Pesto 22
Tuna Avocado Salad 23
Turkey Meatballs Over Lentils 24

SWEET TREATS (EXTRAS!)

Chocolate Spirulina “Truffles” 25
Raspberry Chia Pudding 26

2
 SAMPLE DAILY MEAL PLAN
BREAKFAST LUNCH DINNER
Almond Edamame Cacao Pork With Black
Banana Toast Soba Noodles Beans, Corn, and Avocado
DAY 1

Calories: 233 Calories: 401 Calories: 419

C: 28g P: 7g F: 10g C: 56g P: 17g F: 12g C: 38g P: 37g F: 13g

Blueberry Chia Curried Squash and Turkey Meatballs

Yogurt Bowl Kamut Salad Over Lentils
DAY 2

Calories: 258 Calories: 733 Calories: 537

C: 32g P: 16g F: 8g C: 97g P: 7 1g F: 31g C: 33g P: 46g F: 24g

Poached Tuna Squash “Steak” With

Egg Quinoa Avocado Salad White Bean Puree & Pesto
DAY 3

Calories: 200 Calories: 255 Calories: 4764

C: 24g P: 10g F: 7g C: 7g P: 16g F: 18g C: 38g P: 10g F: 30g

Socca, Kale, and Carrot and Seared Halibut With

Zucchini Scramble Lentil Salad Sweet Potato Gratin
DAY 4

Calories: 172 Calories: 410 Calories: 653

C: 21g P: 7g F: 6g C: 49g P: 19g F: 6g C: 38g P: 81g F: 20g

Blueberry Fit Falafel with Cottage Braised Shallot

Almond Oatmeal Cheese Tzatziki Chicken With Brussels
DAY 5

Calories: 432 Calories: 264 Calories: 424

C: 38g P: 13g F: 25g C: 42g P: 18g F: 3g C: 25g P: 66g F: 7g

Quinoa Pancakes With Green Spiced Chickpeas

Almond Fig Puree Smoothie Bowl Over Polenta
DAY 6

Calories: 591 Calories: 67 1 Calories: 319

C: 94g P: 16g F: 17g C: 97g P: 10g F: 27g C: 50g P: 17g F: 6g

Breakfast Tacos With Mushroom Lentil “Meatballs” Lamb Chops With

Chili Lime Jackfruit Over Smoked Eggplant Fennel and Broccoli
DAY 7

Calories: 453 Calories: 416 Calories: 802

C: 67g P: 15g F: 14g C: 27g P: 9g F: 30g C: 19g P: 66g F: 51g

NOTES

3
 ALMOND BANANA TOAST

MACROS PER INGREDIENTS

SERVING • 2 slices whole-grain bread
RECIPE YIELDS:
2 SERVINGS
• 2 tbsp almond butter
• 1 banana

CALORIES
DIRECTIONS
233 1. Toast bread.
2. Spread almond butter on toast and top with sliced bananas.

CARB S NOTES

28g
PROTEIN

7g
FAT

10g
4
 BLUEBERRY ALMOND OATMEAL

MACROS PER INGREDIENTS

SERVING • 1 cup rolled oats • 1/4 cup blueberries
RECIPE YIELDS:
2 SERVINGS
• 1⁄4 cup almond butter • 1-3⁄4 cups water
• 2 tbsp chopped almonds

CALORIES
DIRECTIONS
432 1. Bring water to a boil, and add rolled oats.
2. Cook the oats on low heat, stirring occasionally, for about 5-10
minutes or until oats have absorbed the water.
CARB S 3. Take the oats off the heat and stir in the almond butter. Divide into

38g
two bowls and top with blueberries and almonds to serve.

NOTES

PROTEIN

13g
FAT

25g
5
 BLUEBERRY CHIA YOGURT BOWL

MACROS PER INGREDIENTS

SERVING • 1 cup plain Greek yogurt • 3 tbsp chia seeds
RECIPE YIELDS:
2 SERVINGS
• 1/2 cup blueberries • 1 tbsp honey
• 3/4 cup almond milk

CALORIES
DIRECTIONS
258 1. In a blender, blend the blueberries and almond milk until smooth. Pour over
remaining ingredients and let mixture set up overnight.
2. Divide into two bowls and top with blueberries to serve, if desired.
CARB S

32g
NOTES

PROTEIN

16g
FAT

8g
6
BREAKFAST TACOS WITH CHILI LIME JACKFRUIT

MACROS PER INGREDIENTS

SERVING Pico de gallo: Jackfruit scramble:
RECIPE YIELDS:
2 SERVINGS
• 1 ripe tomato, diced • 1 package Upton’s Naturals
• 1⁄4 chopped red onion Chili Lime Carnitas Jackfruit,
or similar
• 1 jalapeño, seeds removed
CALORIES • 2 eggs
and finely chopped

453 • 1⁄4 cup chopped cilantro • 4 6-inch flour tortillas

• Juice of half a lime
• Salt to taste
• Olive oil to taste
CARB S

67g 1.
DIRECTIONS
For the pico de gallo: Combine the tomato, onion, jalapeño, cilantro, lime juice,
and a pinch of salt in a bowl and toss to combine. Let sit so the flavors can marry.
PROTEIN 2. Heat a pan and add a little bit of olive oil. Add jackfruit and sauté for about 4

15g
minutes.
3. Beat the eggs in a bowl and drop into the pan with the jackfruit, scrambling them
as they cook.
4. In a hot skillet without oil, heat the tortillas for about 30 seconds
FAT on each side. Fill tortillas with jackfruit scramble, and top with pico de gallo.

14g NOTES

7
 POACHED EGG QUINOA

MACROS PER INGREDIENTS

SERVING • 1 cup quinoa • 1⁄4 cup chopped chives
RECIPE YIELDS:
4 SERVINGS
• 1⁄4 cup grated parmesan • Salt to taste
• 2 cups chopped raw spinach • 2 eggs

CALORIES
DIRECTIONS
200 1. Rinse and drain the quinoa and add to two cups of boiling water. Cook until the
water is absorbed, and quinoa is tender, about 20 minutes.
2. Remove from heat. While the quinoa is still warm, stir in the spinach, parmesan,
CARB S and chives. Season to taste with salt.

24g
3. In a shallow saucepan bring a pot of water to a boil. Add just a splash of vinegar,
and reduce the heat to a rolling simmer.
4. Crack each egg into its own separate bowl. Gently drop the eggs into the water.
Adjust the temperature of the pot so that it simmers, and does not come to a full
boil. Cook the eggs for 2 minutes, and remove with a slotted spoon.
PROTEIN 5. Divide the quinoa mixture in half and serve each with poached egg on top.

10g NOTES

FAT

7g
8
QUINOA PANCAKES WITH ALMOND FIG PUREE

MACROS PER INGREDIENTS

SERVING Pancakes: • 1 cup almond milk
RECIPE YIELDS:
4 SERVINGS
• 1 cup red quinoa • 1 oz. aquafaba (liquid from canned
• 1⁄2 cup whole wheat flour chickpeas)
• 1⁄2 cup all-purpose flour • 1⁄2 cup chopped dried figs
CALORIES
• 1 tbsp baking powder

591
Fig Puree:
• Pinch of salt
• 1 cup chopped dried figs
• 1⁄2 tsp cinnamon
• 1⁄4 cup almond butter
• 1-1⁄2 tbsp agave
• 2-1⁄2 cups almond milk
CARB S
DIRECTIONS
94g 1. For the pancakes: Bring 2 cups of lightly salted water to a boil. Add the quinoa and
cook until all the liquid is absorbed. Spread the cooked quinoa on a baking sheet
to cool.
PROTEIN 2. Meanwhile, combine flours, baking powder, salt, and cinnamon. Leave the

16g
chopped figs out for now. Add the wet ingredients to the dry until they form a
batter. Gently fold in the quinoa and figs. Let rest.
3. On a hot griddle, spoon out 2 ounces of pancake batter at a time. Cook until the
edges start to brown and there are bubbles in the batter. Flip and finish cooking
for about 2 minutes on the other side.
FAT 4. For the fig and almond puree: Combine all the ingredients in a blender and blend

17g
until as smooth as possible.
5. To plate, spread some of the fig puree on a plate, and put the pancakes on top.

NOTES

9
SOCCA, KALE, AND ZUCCHINI SCRAMBLE

MACROS PER INGREDIENTS

SERVING • 1 tbsp cumin • 2 cloves garlic
RECIPE YIELDS:
2 SERVINGS
• 1 tsp salt • Crushed red pepper flakes
• 1⁄2 cup chickpea flour to taste
• 3⁄4 cup water • Salt to taste
CALORIES
• 2 tsp olive oil • 1 handful kale, stems removed and

172
roughly chopped
• 1 cup chopped zucchini

DIRECTIONS
CARB S 1. Combine salt, cumin, and chickpea flour in a bowl. Slowly whisk in the water to

21g
form a smooth batter. Add olive oil to the batter.
2. In a hot skillet, sauté the zucchini and garlic with a little bit of olive oil. Season with
salt and crushed red pepper.
3. After a few minutes, add the kale and cook until it begins to wilt.
PROTEIN 4. Pour in the socca batter, and stir gently as it cooks to break it up into chunks. Cook

7g
until the batter is all set.

NOTES

FAT

6g
10
BRAISED SHALLOT CHICKEN WITH BRUSSELS

MACROS PER INGREDIENTS

SERVING • 4 shallots • 1⁄4 vegetable stock
RECIPE YIELDS:
2 SERVINGS
• 2 5-oz. chicken breasts • Olive oil to taste
• 1/2-pound Brussels sprouts • Salt to taste
• 1⁄4 cup sherry vinegar
CALORIES

424 1.
DIRECTIONS
Slice the shallots into reasonably thick, 1/2-inch slices, and gently sweat in a pan
on low heat with a bit of olive oil.
CARB S 2. Once the shallots begin to soften, add the sherry vinegar and vegetable stock.
Continue to cook on very low heat.

25g 3. Cut the Brussels sprouts in half, and steam for approximately 5 minutes.
4. Season the chicken breasts well with salt. Heat a little bit of olive oil in a cast iron
skillet. Add the chicken and cook for about 5-6 minutes per side.
5. When the chicken is nearly done, add the braised shallots to the pan and finish
PROTEIN cooking chicken through.

66g 6. Serve chicken with Brussels sprouts, and spoon the shallots over the chicken, using
some of the braising liquid as a sauce.

NOTES
FAT

7g
11
CACAO PORK WITH BLACK BEANS, CORN, AND AVOCADO

MACROS PER INGREDIENTS

SERVING • 1 pork tenderloin • 2 tsp salt • salt to taste
RECIPE YIELDS:
4 SERVINGS
• 2 cups canned black • 2 tbsp tomato paste • 2 tbsp organic cacao
beans • 3⁄4 cup vegetable powder
• 1 yellow onion broth • Pinch of ground clove
CALORIES
• 1 jalapeño • 1⁄2 cup corn • 2 tsp ground allspice

419 •
•
1 tbsp olive oil
1 tbsp cumin
• 1⁄4 cup chopped
cilantro
•
•
1 tbsp chili powder
1 tbsp salt
• 1 tbsp chili powder • 1 large avocado

CARB S
DIRECTIONS
38g 1. Preheat oven to 400 degrees F.
2. Combine the cacao, clove, allspice, chili powder, and salt to make the dry rub and
coat the pork tenderloin.
PROTEIN 3. In a hot iron skillet, sear the pork on all sides. Transfer the skillet to preheated

37g
oven and cook about 8 minutes. Pull the pork out of the oven and set aside to rest
before slicing.
4. Finely chop the yellow onion. Remove the seeds, then finely chop the jalapeño.
5. In a saucepan, gently sweat the onion and jalapeño with a little
olive oil. Add the remaining spices, salt, and tomato paste. After a few minutes, add
FAT the vegetable broth and beans. Bring this up to a boil, then reduce the heat to a

13g
simmer. Once warmed through, add the corn and cilantro to finish.
6. Cut the avocado in half and remove the seed. Scoop the flesh out and mash it up
slightly with some salt.
7. Slice the pork tenderloin and place over the black bean and corn mixture with
some mashed avocado on the side.

NOTES

12
 CARROT AND LENTIL SALAD

MACROS PER INGREDIENTS

SERVING • 2 medium sized carrots • Juice of half a lemon
RECIPE YIELDS:
2 SERVINGS
• 2 cups cooked lentils • 2 tsp harissa paste
• 1⁄2 shallot, finely chopped • 2 tbsp olive oil
• 1 serrano chili, seeded and sliced • Handful of arugula
CALORIES

410 1.
DIRECTIONS
Peel the carrots, then, using the peeler, continue to peel away long, thin strips
of carrot.
CARB S 2. Add carrot strips to the cooked lentils.

49g
3. Combine the shallot, serrano, lemon, harissa, and olive oil in a small bowl. Pour
over the lentils and carrots. Top with arugula and drizzle additional olive oil over
the top.

PROTEIN NOTES

19g
FAT

6g
13
 CURRIED SQUASH AND KAMUT SALAD

MACROS PER INGREDIENTS

SERVING • 1 small delicata squash • Juice of half a lime
RECIPE YIELDS:
2 SERVINGS
• 2 tbsp olive oil • 1/4 cup chopped cilantro
• 1 tbsp curry powder • 1 tsp curry powder
• 1 tsp salt • 1 tsp finely chopped ginger
CALORIES
• 3 cups cooked kamut (about 1 cup • 1 tsp salt

733 •
uncooked)
1 tbsp chopped shallot
•
•
2 tbsp olive oil
1 pomegranate

DIRECTIONS
CARB S
1. For the kamut: Bring a pot of gently salted water to a boil, and add the kamut.

97g Cook about 30 minutes for soaked grains, and closer to 45-50 for unsoaked. The
grains will be tender, but still somewhat chewy. Drain and cool.
2. Cut the squash in half lengthwise. Scoop out the seeds with a spoon, then cut into
half-inch slices. Toss with salt, curry powder, and olive oil.
PROTEIN 3. Roast squash uncovered at 400 degrees F for about 10 minutes.

71g 4. Combine the remaining ingredients except pomegranate to make

a vinaigrette for the kamut.
5. Toss vinaigrette with the kamut and the delicata. Serve in a bowl
and sprinkle with pomegranate seeds.
FAT NOTES

31g
14
 EDAMAME SOBA NOODLES

MACROS PER INGREDIENTS

SERVING • 4 oz. soba noodles • 2 tsp sesame oil
RECIPE YIELDS:
2 SERVINGS
• 1⁄2 cup frozen edamame beans • Juice of half a lemon
• 1⁄4 cup chopped Thai basil • 2 tsp agave
• 1 tsp finely minced fresh ginger • 1 tbsp black sesame seeds
CALORIES
• 1 tbsp soy sauce • 1 soft-boiled egg

401 DIRECTIONS
1. For the egg: bring a shallow pot with a lid to a full boil. (Put as many eggs as
CARB S you like inside the pot and cook them in batches for more efficient meal prep.)

56g
Cover the pot and boil for 7 minutes. Take the eggs out of the pot, and submerge
immediately in ice water. Once cooled, peel the eggs and store in the refrigerator
in an airtight container until ready to use.
2. In a small bowl, combine ginger, soy, sesame oil, lemon juice, agave, and sesame
seeds to make a vinaigrette for the noodles.
PROTEIN

17g
3. Fill a large pot with water and bring to a boil. Add a pinch of salt, then add the
soba noodles. Cook according to directions on package.
4. Just before straining the soba noodles, add the frozen edamame to the boiling
water to quickly thaw. Strain, then immediately cool the noodles and edamame
under running water.
FAT
5. Toss the cooled noodles and edamame with the basil and vinaigrette. Transfer to

12g two serving bowls. Cut one egg in half, and place one half in each bowl.

NOTES

15
FIT FALAFEL WITH COTTAGE CHEESE TZATZIKI

MACROS PER INGREDIENTS

SERVING Tzatziki: Falafel:
RECIPE YIELDS:
2 SERVINGS
• 1⁄2 cup cottage cheese • 1 cup cooked or canned chickpeas
• 2 tbsp chopped mint • 2 cloves of garlic
• 1 tbsp chopped cilantro • 1⁄4 cup chopped cilantro
CALORIES
• 1 clove of garlic, chopped • 2 tsp cumin

264 • 1/2 a cucumber, peeled and finely

chopped
•
•
1 tsp chili powder
1 tsp salt
• 1⁄4 tsp baking soda
CARB S • 2 tsp lemon juice

42g
DIRECTIONS
1. For the tzatziki: Combine cottage cheese with mint, cilantro, chopped garlic, and
cucumber. Let sit for about 30 minutes for all the flavors to combine.
2. Preheat oven to 375 degrees F.
PROTEIN
3. Combine the chickpeas, garlic, cilantro, cumin, chili powder, salt, baking soda, and

18g lemon juice in a food processor. Pulse until they begin to come together,
but are not yet perfectly smooth. Add a little water as necessary to help it all
come together.
4. Form the chickpea mixture into balls about 1 inch in diameter, place on a baking
FAT sheet, and bake for about 20 minutes.

3g 5. Serve falafel with tzatziki sauce.

NOTES

16
 GREEN SMOOTHIE BOWL

MACROS PER INGREDIENTS

SERVING • 1 avocado • 1-1⁄2 cups almond milk
RECIPE YIELDS:
2 SERVINGS
• 2 apples • 1⁄2 cup frozen strawberries
• 2 cups spinach • 1⁄4 cup rolled oats
• 2 tsp ginger
CALORIES

671 1.
DIRECTIONS
Combine and blend all ingredients until smooth. Divide into two bowls and serve
topped with chopped nuts and additional berries, if desired.
CARB S

97g
NOTES

PROTEIN

10g
FAT

27g
17
LAMB CHOPS WITH FENNEL AND BROCCOLI

MACROS PER INGREDIENTS

SERVING • 4 bone-in lamb loin chops • 2 tbsp capers
RECIPE YIELDS:
2 SERVINGS
• Salt and pepper to taste • 1⁄4 cup olive oil
• 1⁄2 cup chopped parsley • 1 large broccoli crown
• 2 cloves garlic, finely chopped • 1 fennel bulb
CALORIES
• 4 anchovy filets, finely chopped • olive oil

802 DIRECTIONS
1. Preheat oven to 400 degrees F.
CARB S 2. Season the lamb chops by rubbing lightly with olive oil and sprinkling with salt

19g
and pepper.
3. Heat a grill pan or grill.
4. Combine parsley, garlic, anchovies, capers, and olive oil to make a loose sauce that
can be drizzled. Set aside.
PROTEIN 5. Leave about an inch of the stem on the broccoli crowns, and cut each branch into

66g quarters. Cut the fennel in half lengthwise, then cut each half into thirds, leaving
the core intact so that the fennel stays together in six wedge shapes.
6. Season broccoli and fennel by rubbing lightly with olive oil and sprinkling with salt.
Roast the fennel covered for about 15 minutes in a 400-degree oven, then uncover,
add the broccoli, and roast together for 10 minutes.
FAT
7. While the vegetables are cooking, grill the lamb chops for about 4 minutes per

51g side, or longer to taste. Serve lamb chops with roasted broccoli and fennel. Garnish
liberally with green sauce.

NOTES

18
MUSHROOM LENTIL “MEATBALLS” OVER SMOKED EGGPLANT

MACROS PER INGREDIENTS

SERVING • 1 large eggplant • 1 shallot, sliced • 2 tsp harissa paste
RECIPE YIELDS:
4 SERVINGS
• 1⁄4 cup tahini • 1⁄2 cup chopped • 3⁄4 cup halved cherry
• 1⁄4 cup olive oil shiitake mushrooms tomatoes
• Juice of half a lemon • 1 tbsp Flaxseed meal • 1⁄4 cup chopped basil
CALORIES
• Salt to taste • 2-1⁄2 tbsp water • 2 tbsp olive oil

416 • 1-1⁄2 cups cooked and

cooled black lentils
• 1⁄4 cup chopped
parsley
• Salt to taste

• 5 cloves garlic, sliced • 1⁄4 cup chickpea flour

CARB S
DIRECTIONS
27g 1. On a hot grill or under the broiler, char the eggplant on both sides, heating
through until very soft.
2. Let the eggplant cool in a bowl, and reserve any liquid that comes out. Once cool,
PROTEIN scoop the flesh out of the eggplant, and combine with tahini, olive oil, and lemon
juice in a food processor. Blend until smooth. Season to taste with salt.

9g 3. Mix flaxseed meal and water in a small bowl and let sit for 3 minutes.
4. In a pan, sweat garlic and shallots over medium heat until soft. Add mushrooms
and cook until soft. Remove pan from heat and let mixture cool.
5. Combine parsley, chickpea flour, and harissa in the food processor, adding the flax
FAT mixture and cooled mushroom mix. Pulse several times until the mixture is finely

30g minced, but not too smooth. The mixture should hold together without being
crumbly. If mixture is too wet, add a little chickpea flour to help bind it. Season to
taste with salt.
6. Form mixture into balls about 1 inch in diameter and bake at 375 degrees F for
about 20 minutes.
7. Combine tomatoes, basil, and oil in a bowl. Season with salt to taste.

NOTES

19
SEARED HALIBUT WITH SWEET POTATO GRATIN

MACROS PER INGREDIENTS

SERVING • 2 halibut filets, about 4 oz. each • 2 tbsp olive oil
RECIPE YIELDS:
2 SERVINGS
• 2 sweet potatoes, peeled and • 4 cups of spinach
thinly sliced • Olive oil
• 2 serrano chilis • Salt and pepper to taste
CALORIES
• 2 tbsp grade B maple syrup • Lemon wedges

653 DIRECTIONS
1. Preheat oven to 400 degrees F.

CARB S 2. Remove the seeds from the serrano chili, and slice thinly. Toss chili and sweet
potato slices together in a bowl.

38g 3. In a separate bowl, whisk together the maple syrup and olive oil.
4. Lay the sweet potato and chili slices out in an 8x8 baking dish. Sprinkle with salt,
and pour the maple syrup mixture over to coat.
5. Cover and bake for about 20 minutes, then uncover to finish for about 10-15
PROTEIN minutes, until the sweet potatoes are tender, and the tops have browned nicely.

81g 6. While the sweet potatoes cook, heat a little bit of oil in a cast iron skillet. Season
your Halibut well with salt, and carefully place the fish in the pan. Let the fish sear
hard in the pan, but watch that it isn’t burning.
7. Once you see a nice browning around the edge of the fish, place the skillet in the
FAT 400-degree oven for about 5 minutes to finish. Do not turn the fish yet.

20g
8. Heat another large pan and gently wilt the spinach with a splash of water and a
squeeze of lemon juice. Season with salt and pepper to taste.
9. Lay the wilted greens and sweet potato gratin on a plate. Gently remove the
Halibut from the skillet and turn over to expose the beautiful sear. Garnish with
lemon wedges and serve.

NOTES

20
 SPICED CHICKPEAS OVER POLENTA

MACROS PER INGREDIENTS

SERVING • 2 cups vegetable stock • 2 tsp curry powder
RECIPE YIELDS:
• 2 cups skim milk • 1 pinch ground cloves
4 SERVINGS
• 1 cup polenta • 2 tsp harissa paste
• 2 shallots • 1 tbsp tomato paste
CALORIES
• 2 cups broccoli • 1-1⁄2 cups vegetable stock

319 • 2 15-oz. cans chickpeas, rinsed

and drained

DIRECTIONS
CARB S
1. Bring the milk and 2 cups of stock to a boil and slowly whisk in the polenta.

50g Cook on low, stirring occasionally for about 30 minutes, until the polenta is
smooth and soft.
2. Sweat the shallots in a pan on low heat with a little olive oil. Once the shallots are
soft, add the broccoli, chickpeas, curry, and ground cloves. Cook for a few minutes,
PROTEIN then add the tomato and harissa paste. Let this cook for just minute before adding

17g
1-1/2 cups vegetable stock.
3. Let vegetables and stock simmer together and reduce just slightly, about 5-10
minutes. Check seasoning and add salt if needed to taste. Serve over soft polenta.

NOTES
FAT

6g
21
SQUASH “STEAK” WITH WHITE BEAN PUREE AND PESTO

MACROS PER INGREDIENTS

SERVING • 1 butternut squash • 1⁄4 cup toasted walnuts
RECIPE YIELDS:
• 1 15-oz can white beans • 2 cloves of garlic
4 SERVINGS
• 5 cloves of garlic • 1⁄4 cup grated parmesan
• 1⁄4 cup olive oil • 1⁄4 cup olive oil
CALORIES
• 1 handful of fresh sage leaves

464 DIRECTIONS
1. Preheat oven to 400 degrees F.
2. Remove the thin neck of the butternut squash. Reserve the bottom portion with the
CARB S
seeds for another use. Peel the neck of the squash, and cut into 1-inch-thick rounds.

38g 3. Sear squash rounds on both sides on high heat to get a nice color, then transfer to
oven to finish cooking for about 5-8 minutes. The squash should be tender, but not
falling apart.
4. Drain beans over a bowl, reserving liquid.
PROTEIN
5. Very gently cook the five garlic cloves in the olive oil until soft, about 5-7 minutes. In a

10g food processor combine the beans, garlic, and cooled garlic oil. Puree until smooth,
adding the reserved bean liquid as needed to achieve the desired consistency.
6. Combine sage, walnuts, remaining garlic, and parmesan in a food processor. Pulse a few
times, until everything is finely ground and just becoming homogeneous. Add olive oil
FAT as needed to make a loose sauce that can be drizzled. Season to taste with salt.

30g
7. Plate squash steaks on top of white bean puree, and drizzle with sage and
walnut pesto.

NOTES

22
 TUNA AVOCADO SALAD

MACROS PER INGREDIENTS

SERVING • 1 5-oz. can tuna in water • 1 small handful of arugula
RECIPE YIELDS:
2 SERVINGS
• 1 avocado • 1 tbsp olive oil
• 1⁄2 cup cherry tomatoes

CALORIES
DIRECTIONS

255 1. Slice the cherry tomatoes in half. Halve the avocado, remove seed, and peel away
the skin. Slice the avocado into 1⁄4-inch chunks.
2. Drain the tuna and place in a medium mixing bowl. Add avocado and mix with a
fork so the avocado mashes up with the tuna.
CARB S
3. Gently fold in the tomatoes.

7g 4. Serve topped with arugula, and drizzled with olive oil.

NOTES
PROTEIN

16g
FAT

18g
23
 TURKEY MEATBALLS OVER LENTILS

MACROS PER INGREDIENTS

SERVING Meatballs: Vinaigrette:
RECIPE YIELDS:
4 SERVINGS
• 1 lb. ground turkey • 5 cloves garlic
• 5 cloves garlic • 2 shallots
• 1⁄2 cup chopped parsley • 1⁄4 cup olive oil
CALORIES
• 2 tsp salt • 2 cups roasted red peppers

537 •
•
1 tbsp crushed red pepper
1 egg
•
•
2 tbsp white balsamic vinegar
2 tbsp chopped basil
• Salt to taste
CARB S • 2 cups black lentils

33g
DIRECTIONS
1. Preheat oven to 400 degrees F.
2. For the meatballs: Combine turkey with garlic, parsley, salt, red pepper, and egg.
Mix well, and form into balls about 1 inch in diameter. Place in a pan and bake in
PROTEIN the oven for 20-25 minutes.

46g
3. For lentils: Bring a pot of lightly salted water to a boil, add lentils and cook for
about 20-25 minutes until tender. Drain excess water and set lentils aside.
4. For the sauce: Slice remaining garlic and shallots, and cook in a pan on low with
the olive oil until they become very tender, about 5 minutes. Drain and reserve the
oil.
FAT
5. Add the cooked shallots and garlic to a food processor with well-drained red

24g peppers. Blend until smooth, adding the white balsamic, and a few teaspoons of
the reserved oil.
6. Pour sauce into a large bowl and add the chopped basil. Season with salt to taste.
Toss the meatballs in the pepper sauce, and serve over warm lentils

NOTES

24
CHOCOLATE SPIRULINA “TRUFFLES”

MACROS PER INGREDIENTS

SERVING • 2 tbsp powdered cacao • 2 tbsp goji berries
RECIPE YIELDS:
4 SERVINGS
• 1⁄4 cup dried figs • 2 tsp spirulina powder
• 1⁄4 cup pitted and chopped dates • 2 tbsp shredded coconut
• 1⁄4 cup cashews • Additional cacao powder and
CALORIES
• 1⁄4 cup pistachios shredded coconut for coating

210 DIRECTIONS
1. Combine all ingredients in a food processor and pulse blend to combine. The
CARB S mixture should stick together If it seems too crumbly, add a more dates.

24g
2. Form mixture into balls, about 1⁄2 inch in diameter, and roll in powdered cacao
and shredded coconut. Store in an airtight container in the refrigerator.

NOTES
PROTEIN

6g
FAT

10g
25
 RASPBERRY CHIA PUDDING

MACROS PER INGREDIENTS

SERVING • 1 cup almond milk • 3 tbsp chia seeds
RECIPE YIELDS:
2 SERVINGS
• 1 cup fresh raspberries • 1 tbsp agave

DIRECTIONS
CALORIES

163
1. Blend all ingredients, then let sit four hours or overnight.
2. Divide between two bowls and top with more raspberries to serve.

NOTES
CARB S

23g
PROTEIN

4g
FAT

6g
26