Spice Up

YOUR LIFE
F OOD I S F U E L , B U T T H AT
DOE SN ’T ME A N T H AT IT H AS
TO B E B LA N D AN D B O R I N G.

Simple ingredients don’t have to

mean tasteless meals! Gone are the
days of cold, plain chicken breast
and broccoli. Let me show you how a
touch of creativity can turn your Meal
Plan fundamentals into something
even Chef Gordon Ramsey would be
proud of.

Let’s Eat!
CONTENTS PAGE
About................................................................................................. 2
Content ............................................................................................. 3
Breakfast .......................................................................................... 4
Savory ................................................................................................ 7
Dessert ...........................................................................................11
Additional Suggestions .................................................................15
Sauces ............................................................................................16
Marinade ..........................................................................................20
Soups............................................................................................... 22
Moving Meals Around ..................................................................... 25
Non Starchy Vegetables ...............................................................26
Things to Avoid ...............................................................................28
THE BEST OF BREAKFAST
Oats are a staple in many of our homes due to their versatility as well as how filling and
delicious they are. I have them almost everyday - there are so many ways to make them!

Here’s how to take your plain porridge and turn it into something special.

PR ETTY P RO TE IN OVER NIGHT OAT S

PA N C A K ES
The perfect busy girl brekky! Store these
All you need is: in containers in the fridge, until you are
• 35-50g oats (use your given amount) ready to eat.
• 1 scoop protein powder
• 1/3 cup liquid of choice (egg whites or Base Recipe:
plant milk) • 1/3 cup Greek or vegan yogurt (you can
• Flavor drops or cinnamon omit this; it just makes it creamier)
• ¼ tsp baking soda • Your given amount of oats (you can use
• Salt quick oat sachets)
• Toppings • 2/3 cup plant milk of choice
• 1 tbsp chia seeds (you can omit this too)
How to: • Vanilla
1. Heat a large skillet over medium-high • Pinch of salt
heat. Spray with a cooking spray. • Liquid sweetener of choice
2. Add all of your ingredients to a blender.
3. Blend until the oats are smooth and you How to:
have a batter. 1. Mix all ingredients in a medium-sized
4. Pour the batter into your skillet. mixing bowl.
5. Once bubbles start to form in your 2. Spoon into a jar with an airtight lid.
pancake and the edges firm up, flip your 3. Close and refrigerate for at least 4 hours,
pancake. Cook for another 2 1/2 minutes but preferably overnight.
or so, or until the bottom is golden brown. 4. The next day top, with fruit, peanut butter,
6. Add toppings and enjoy! or your toppings of choice.
WAF F L ES BANANA BR EAD
BR EAKFAST COOKIES
These are the easiest waffles you will ever
make. These can also be made into pancakes. Banana bread and a cookie? What an
incredible combo! Prep these for work and eat
You will need: them on the go.
• ½ cup oats
• ½ banana You will need:
• ¼ cup plant milk • ½ a large banana
• Sweetener of choice • 35g of oats
• Toppings of choice • 1 tbsp nut butter
• 1 tbsp choc chips
How to:
1. Blend all ingredients, preserving some How to:
liquid. See what the consistency of the 1. Preheat the oven to 350°F. Line a baking
batter is and add more of the leftover tray with baking paper and set aside.
liquid if need be. 2. In a large mixing bowl, combine the
2. Transfer into a bowl and let the batter sit banana, oats, and nut butter and mix
for 10 minutes. very well. If the batter is too thin, add
3. Grease a waffle iron and heat it up. Once more oats.
hot, pour portions of the batter onto it. 3. Fold in your chocolate chips.
Cook until the edges are crispy and the 4. Roll the dough into a ball or two, then
centre is done. Repeat the process until bake for 8-10 minutes or until slightly
all the batter has been used up. firm on the edges.
4. Enjoy! 5. Allow to cool on the tray completely.
6. Enjoy!
B A K E D O ATS
TikTok famous oats! If you enjoy eating
cake for breakfast, give this a try.

For the base recipe, you will need:

• 1 ripe banana
• ½ cup of quick oats
• 2 egg whites or 1 whole egg
• 1 tbsp sweetener of choice
• ½ tsp baking powder
• Pinch of salt

How to:
1. Preheat the oven to 350°F.
2. Grease a ramekin or oven-safe pan with cooking spray.
3. In a blender, combine all the ingredients until smooth, about 1 minute.
4. Transfer the batter into the prepared ramekin. Bake for 20-25 minutes.
5. The base recipe is very versatile. You can add in chocolate chips, fruit, or
nut butters and top with any topping you like. Get creative with what’s in
your plan! The options for baked oats are endless.
MAIN MEAL MAKEOVER
L OW CA LO RIE RISO TT O
Risotto is much easier to make than you may think! If you are short on time, simply
throw everything into a Crock Pot and leave it for 2 hours. If you like rice and chicken,
this one's for you!
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You will need: EL
Onion, bell pepper,

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• 1 small onion, diced mushrooms and the additio

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• 1 bell pepper, diced

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pumpkin are all non-starc

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vegetables that you can con
• 1 cup mushrooms sume

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freely - in addition to what's
on
• 2 cups rice your Meal Plan.

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• 8 cups broth or stock, or 3 x stock cubes with water
You can add any non-starc
• 1–2 cup cooked cubed or shredded chicken
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vegetables of your choice
• 3/4–1 cup frozen peas

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to risotto! HI
• salt and pepper, to taste NT NT
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How to:
1. Heat a large pot to medium heat. Spray oil or add a splash of water, then add
onion and pepper and saute until translucent, then add your mushrooms.
2. Add rice and stir to coat well, adding a little more stock or water if necessary.
Toast the rice slightly over medium heat, then add chicken and all the broth.
3. Stir frequently over the next 20-30 minutes, or until the rice is tender and creamy.
4. When the risotto is creamy and tender, stir in frozen peas.
5. Season to taste.
6. Optional add in: roasted pumpkin
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protein source (from your Meal Plan or

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the Food Swap Table) and add as man

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non-starchy vegetables as you like.

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There is a list of “non-starchy
vegetables” within your FitQueen

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Challenge platform which outline which

vegetables you can eat freely without
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counting calories

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or macros.

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HELPFUL

ST IR FRY
Quick, easy, and flavorful! A stir-fry is the perfect
dinner or meal prep. The best thing about it is
that it’s incredibly versatile: you can change the
vegetables, the sauce flavor, and carb choice.

All you need is:

• Low calorie stir fry sauce, bought, or use
one of the recipes listed later
• Protein of choice
• Veggies of choice
• Rice, quinoa, or noodles as additional add-ins

How to:
1. Cook your vegetables and remove from the
pan, then cook your protein and add the
vegetables back in.
2. Add your sauce.
3. Serve with the chosen carb.
PA STA Alternatively, if you are looking for a
colder version, try:
Pasta is one of the easiest things to make
into a healthy dish. If you want to opt for a low
A PASTA SALAD
carb version, substitute pasta for spiralized
All you need is cooked pasta, a cooked protein
veggies or Miracle/Shirataki noodles.
source (grilled chicken, canned tuna, or tofu
works great here), lots of fresh veggies,
If you go with pasta, you can still add
perhaps some roasted pumpkin, and then your
some extra spiralled zucchini or carrot to
choice of dressing.
bulk up your meal, giving you much more
added volume, without the added calories.
Here are some low-calorie pasta
salad dressings:
You can easily create a beautiful Italian
1. Skinny hummus – simply stir through
inspired dish with:
your combined ingredients
• Ground meat
2. Tzatziki (recipe below) – simply stir
• Garlic
through your combined ingredients
• Onion
3. Eggplant dip – simply stir through
• Canned tomatoes or passata
your combined ingredients
• Fresh herbs and spices
4. Light mayonnaise or high protein
• Stock or water
Greek yogurt with lemon juice and some
curry powder - simply stir through your
How to:
combined ingredients
1. Heat some spray oil in a pot or pan.
5. A balsamic, orange, or raspberry vinaigrette
2. Add the onion and garlic and cook over low
(recipes below) - simply stir through your
heat until the onion is softened.
combined ingredients
3. Add the canned tomatoes, herbs, and ½
cup of stock or water.
4. Simmer for 25 minutes until thick.
5. Season with salt and pepper.
6. You can also cook your ground meat in the
sauce and add your cooked pasta once
both are done. It’s as easy as that!
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Onion, garlic, canned tomatoes

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and passata are super low in

calories and suitable to use while
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on your FitQueen Meal Plan.

Herbs and spices also do not

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need to be tracked for calories

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and macros.
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MEXICAN INSPIRED OPTIONS
Mexican food just hits differently. The LOADED FR IES
beautiful thing about Mexican meals is they
are versatile. If you have potato and a protein sauce on your
Meal Plan, try making these deliciously
Here are some different Mexican variations: filling loaded fries.
You can make Mexican bowls with taco
flavored ground meat, rice, or quinoa with All you need is:
sautéed bell peppers and top the bowl with • Seasonings of choice for the protein
fresh cilantro, lime, salsa, and avocado. • Choice of protein: ground meat works really
well, but so do pulled or shredded meats
You can also make Mexican-inspired wraps by • Potatoes
cooking the protein in taco seasonings and • Low fat cheese, salsa, low fat sour cream,
adding cooked Mexican-style veggies to the or avocado as optional toppings
wrap with some avocado, salsa, and cilantro.
You could also roll the wrap as a burrito. How to:
1. Cook your protein sauce and flavor it with
Lastly, if you are feeling creative, take your seasonings.
tortilla, cut it into triangles to resemble chips, 2. Cut your potato to resemble wedges and
then bake them and top with veggies, protein, cook in the air fryer or oven.
salsa, and avocado to make healthy nachos. 3. Top your cooked potato with the protein.
4. Top with cheese and melt.
5. Or top with salsa and mashed avocado.

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Remember that non-starchy

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vegetables that you are using

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as toppings don’t need to be

tracked. Higher calorie options
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such as cheese, sour cream

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or avocado need to be tracked

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in your calories and macros.

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 LOW CAL
DESSERT OPTIONS
Single serve treats to keep your macros low but soul full.

TH E SK INN Y C H O C TOP T HE SKINNY SPLIT

You will need: You will need:
• 1 x small ice cream cone (normally they • 50g banana
range from 17-45 calories) • 68g or one serving of low calorie ice cream
• 68g Halo Top or a serving of low calorie • 1 tbsp sugar free chocolate sauce
ice cream • Crushed peanuts
• 11g Chocolate “Ice Magic”

How to: How to:

1. Spoon the ice cream into the cone. 1. Slice the banana.
2. Squeeze on your chocolate topping. 2. Top with ice cream, chocolate sauce,
3. Place back in the freezer to set and nuts.
for 5 minutes. 3. Enjoy!
4. Enjoy!

CALORIES: 176 CALORIES: 198

CHOCOLAT E COVER ED
ST R AW BER R IES
You will need:
• 100g strawberries
• 20g vegan (or regular) chocolate

How to:
1. Melt chocolate in the microwave.
2. Dip in the strawberries.
3. Freeze until set.

Calories: 124

CHOCOLAT E M UG CAKE
You will need:
• 2 tbsp gluten free (or regular) flour
• 1 1/2 tbsp low calorie sweetener
• 2 tsp cacao powder
• 1/4 tsp baking powder
• 2 tbsp plant milk
• 1 tsp applesauce or oil (more calories for oil)
• 1 drop of vanilla extract
• salt

How to:
1. Combine dry ingredients in a mug. Whisk gently
until everything is combined and there are no lumps.
2. Stir in wet ingredients until smooth.
3. Bake in the microwave on high for 30-35 seconds.
The cake will continue cooking for the next minute
as it sets.
4. Cool 3-5 minutes.

Calories: 120
L OW CA LO RIE AP P LE PIE
You will need:
• 1 apple, diced
• 1 tsp cinnamon
• 1/3 cup healthy granola (maple, vanilla, or cinnamon flavored
will work best here)
• 1-2 tsp sugar free maple syrup or sweetener of choice

How to:
1. Add diced apple to a small microwave-safe bowl.
2. Top with cinnamon, granola, and desired amount of sweetener.
3. Microwave for 1 minute or until the apples are soft and fragrant.
4. Enjoy!
Optional: add some low calorie ice-cream or Greek yogurt
on top once cooked.

Calories: 141

DE CO N STRU C TE D TRI FLE

You will need:
need
• 1 tub of vanilla yo-pro (or your choice of yogurt)
• 1 x chocolate Fiber One brownie
• 100g sugar free jelly (pre-set)

How to:
1. Layer all the ingredients in a glass or get messy in a bowl.
C H OC OL ATE P ROT EIN ICE FR OZEN
C O T TA G E C REAM YOGHUR T
C H EE S E
You will need: What you will need: You will need
• 1/2 cup low fat • 1/2 cup plant based milk • 1/2 cup fat free
cottage cheese of your choice greek yoghurt
• Sweetener • 1 scoop of flavored • 1-2 squeeze liquid water
• Unsweetened cocoa protein powder (I use enhancer (such as mio)
(or can use chocolate Vanilla WheyIso by @
flavored protein powder) ONESTHEALTH) How to: Mix all ingredients
• 1/3 cup frozen berries together and freeze it.
How to: Mix all • 1 big glass of ice
ingredients together. • 1/4 tsp xanthan gum
(this is optional to create
more thickness)

How to: Blend in a blender

until smooth.
 ALL UNDE
R
220
CALORIES
ADDITIONAL
SUGGESTIONS
1. Fun sized chocolates. Mars Bars and Kit Kats have
about 87 cals.
2. Fiber One bars. They’re all mostly under 100 calories.
3. Magic spoon cereal
4. Yasso, Enlightened, or Halo Top ice cream bars.
5. A few scoops of low calorie ice-cream.
6. Rice Krispie Treats
7. 2 squares dark chocolate.
8. Enjoy Life bar or chocolate chip cookie.
9. Single serve treats like popcorn or cookies (kids
lunch box snacks are lower in calories and portioned)
10. 2 Oreos or Oreo Thins
11. Perfect Bites bars
12. Smart Sweets treats (if you like gummy bears these
are an amazing low calorie option)
13. Justin’s Peanut Butter Cups
14. Mochi Balls
15. Skinny Dipped Almonds
16. Skinny Cow desserts
17. Enlightened desserts
18. ATKINS, QUEST, LUNA bars
19. Dole Dippers chocolate covered banana slices
20. Snack Pack Puddings
21. Sugar free Jell-O and Sugar free custard pre-mixes
22. Good Pops
 LOW CAL SAUCES,
MARINADES AND
SPICE MIXES
It’s time to add some spice to your life and get creative
with your meals! All of these recipes are super quick and
easy to make with simple ingredients.
KEEP IT SAUCY
S K IN N Y STIR SKINNY ST IR
F RY S A U C E FRY SAUCE 2
If you have chicken, veggies, and rice on • 1/4 cup soy sauce or tamari
your Meal Plan, then this one's for you. • 1/4 cup stock
• 2 garlic cloves, finely chopped • 1/2 tbsp corn or arrowroot starch
• 2 red chilis, finely chopped • 1/2 tbsp honey or sugar free maple syrup
• 2 tsp grated ginger • 1/2 tsp sesame oil
• 1 stick lemongrass -- white part only, • 1/2 tsp rice vinegar
peeled and finely chopped • 1 tbsp ginger paste
• 2 tbsp fish sauce • 1 tsp minced garlic
• 2 tbsp oyster sauce

How To: How to:

1. Place all of these ingredients in a 1. Place all of these ingredients in a
frying pan over medium-high heat and frying pan over medium-high heat and
stir until fragrant. stir until fragrant.
2. Add your chopped meat and veggies and 2. Add your chopped meat and veggies and
stir fry until cooked to your liking. stir fry until cooked to your liking.

THIS R E C I P E S E R V E S 4. T H IS R ECIPE SER V ES 6.

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 R ASPBER RY VINAIGR ET T E
Say goodbye to boring salads and hello
to fruity fresh flavor!
• 1 cup fresh raspberries
• 1 1/2 tbsp maple syrup or SF Maple Syrup
• 1 tbsp raspberry balsamic vinegar, balsamic
vinegar, or red wine vinegar.
• 3 tbsp extra-virgin olive oil

How to:
1. In a small blender or with an immersion blender,
blend the ingredients, then strain through a small
mesh strainer.

TH IS R ECIPE MA K ES ¾ CUP OF D R ESSING.

OR ANGE VINAIGR ET T E
Fresh, fruity, and light. This is perfect to add
some zest to your salads.
• 1/4 cup orange juice
• 2 tbsp balsamic vinegar
HELPFU • 1 tbsp Dijon-style prepared mustard
N T L
HI HI • 2 tsp honey or sugar free maple syrup
L • Pepper
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These two recipes include

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slightly more calories and How to:

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should be consumed in 1. In a small jar with a tight-fitting cover, combine the

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moderation - if having a orange juice, vinegar, mustard, honey, and pepper.

HINT

smaller portion per meal, no Cover and shake well until combined.
need to track these calories 2. To store, refrigerate for up to 1 week. Shake well
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and macros. before serving.

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FUL HINT TH E R ECIPE SER V ES 4 .
S K IN N Y SATAY SA U C E
This is the perfect salad pour-over, dipping sauce for meats or rice paper rolls, or stir-fry
sauce… Who are we kidding, this skinny satay is a perfect “any time” sauce!
• 2 tbsp tamari or soy sauce
• 1 tbsp rice vinegar or red wine vinegar
• 1 tsp minced garlic
• 6 tbsp powdered peanut butter + water (as per instructions dependant on brand)
• 1/4 cup almond milk, more if needed to thin
• 1/2 tbsp maple syrup or sugar free maple syrup
• 1 tsp Thai chili paste or 1/4 tsp Sriracha

How to:
1. Whisk or blend until smooth.

THIS R E C I P E M A K E S 4 S E R V IN G S.

L OW CA LO RIE TZ ATZ IKI DIP

This is perfect if you have yogurt in your Meal Plan and you want an addition to some raw
veggies or to top some chicken or a salad.
• 200g Greek yogurt (if vegan, use a plant-based yogurt)
• 1 small cucumber, peeled and seeded (1 cup grated and squeezed dry)
• 1 clove garlic, crushed
• 1 tsp lemon juice
• 1 tbsp fresh dill, chopped
• Salt and pepper to taste
• Makes plenty, so you can keep this for the whole week.

How to:
1. Strain the yogurt using a metal strainer or a coffee filter for a few hours to remove as much
liquid as possible. Set aside.
2. Place cucumber in a mini food processor or grate with a box cheese grater. Drain the liquid
from the cucumber in a metal strainer and sprinkle with a little salt. Push the cucumber
down with a mental spoon to help compress the water out.
3. Combine drained cucumber, garlic, yogurt, salt, pepper, lemon juice, and herbs, and
refrigerate at least 1 hour before serving.
4. Store in the refrigerator for about a week.

MAK E S A B O U T 2 CU P S.
 MARINADES
For each of the following marinades, all you need is 1 pound of chicken breast. Simply add the
mixes and the chicken to a sealable back or baking dish and leave for a minimum of 1 hour or as
long as overnight.

CO RIA N D E R GR EEK AND ZEST Y

L IM E C H IC K E N 1 tbsp olive oil or stock
1 tbsp stock 1 lemon, juiced
1 lime, juiced 3 cloves garlic, minced
1/2 tbsp honey 1/2 tsp oregano
3 cloves garlic, minced 1/2 tsp basil
2 tbsp cilantro, chopped Salt and pepper
Salt and pepper

C UR RIE D Y O G U RT SW EET AND

1 tbsp stock or olive oil TANGY BALSAM IC
1/2 tsp allspice 4 tbsp of balsamic vinegar
1 tsp cumin 1 tbsp of olive oil
1/8 tsp cardamom 1 lemon and its zest
1 tsp curry powder 1 tsp chopped garlic
1/2 cup Greek yogurt/vegan yogurt 1 tsp honey OR sugar free maple syrup
Salt and pepper

TA N GY P IN E AP P LE HONEY M USTAR D
2 tbsp tamari or soy sauce 2 tbsp honey OR sugar free maple syrup
1 tsp apple cider vinegar 2 tbsp mustard
2 tbsp fresh pineapple juice 1 tbsp olive oil or stock
2 tsp freshly grated ginger 2 tsp minced garlic
2 cloves garlic, minced
Salt and pepper
 SOME LIKE IT SAUCY,
I LIKE IT SPICY.
These beautifully simple spice blends are a perfect addition to your pantry.

Once you make these spice blends, they need to be stored in an airtight container. These blends
can be stored for several months, depending on the freshness of the spices being used to make
them. Since the spices will settle, be sure to give them a good mix before use.

H O ME MAD E HOM EM ADE

P OU LT RY SE ASO N ING TACO SEASONING
2 tsp sage 6 tsp chili powder
1 ½ tsp thyme 4 ½ tsp cumin
1 tsp marjoram 3 tsp onion powder
¾ tsp rosemary 2 ½ tsp garlic powder
½ tsp nutmeg 5 tsp paprika
½ tsp black pepper ¼ tsp cayenne pepper
¼ tsp oregano

LEMON PEPPER PUM PKIN PIE

2 tbsp lemon zest SPICE M IX
3 tbsp ground black pepper 1 tsp ground cinnamon
1 tbsp salt ¼ tsp ground nutmeg
¼ tsp ground ginger
HELPFU 1/8 tsp ground cloves
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Spices are free to use

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APPLE PIE SPICE M I X

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with your FitQueen Meal

Plan! Use spices as much
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2 tbsp ground cinnamon

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as you like to make your

½ tbsp allspice
meals more interesting
1 tsp nutmeg
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and taste great!

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1 tsp ginger
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All of these ingredients

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are FitQueen approved
and suitable to be used
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as you please!
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HINT

SOUPS
SOUPS ARE A SIMPLE WAY TO
TAKE PLAIN VEGETABLES AND TURN
THEM INTO A LOW CALORIE, FILLING
MEAL THAT IS WARM, COMFORTING,
AND DELICIOUS.

All you need to make this happen

are a few pantry staples and your
choice of vegetables.

Pantry basics for soups:

• Herbs (fresh or dried) and spices
• Stock or broth of your choice
(plant or animal based)
• Canned tomatoes
• Apple cider vinegar
• Onion and garlic (omit if
FODMAP sensitive)

Here is a basic “how to” for soups

if you feel like going your own way
completely. I will provide you with
some delicious recipes too!
BA SIC B AB E SO U P SUPER SIM PLE
VEGGIE SOUP
• 1 -2 pounds veggies
• 4-6 cups of stock or broth
• 1 1/2 cups chopped onion
• Onions or garlic
• 2 cups chopped carrots
• Seasonings
• 1 cups chopped celery
• 1 cup zucchini
How to:
• 1 tsp minced garlic
1. Cut up veggies.
• 14oz broth or stock
2. Spray oil in a pot or add a splash of stock.
• 2 cans tomatoes
3. Sauté the aromatics.
• 3 cups potato or pumpkin
4. Brown vegetables.
• 1/3 cup chopped fresh parsley
5. Season the vegetables.
• 1/2 tsp dried thyme
6. Add the broth or stock.
• Salt and pepper
7. Cover and simmer for around 30 minutes.
• 1 1/2 cups chopped frozen or
8. Taste and season.
fresh green beans
9. Puree or blend if desired.
How to:
1. Heat a pot and spray with oil or
add some stock.
2. Add onions, carrots, and celery and sauté
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4 minutes, then add garlic and sauté 30
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seconds longer.
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3. Add in broth, tomatoes, zucchini, potatoes,
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herbs, and spices.

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Add as many non-starchy

4. Bring to a boil, then add green beans.
vegetables as you
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5. Reduce heat to medium-low, cover, and

desire, no need to track
simmer until potatoes are almost fully
the calories or macros of
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these vegetables.
tender, about 20-30 minutes.
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L OW CA L CAULIFLOW ER SOUP
PUMP K IN SO U P
• 1 medium onion, diced
• 2 tsp minced garlic
• 2 tsp minced garlic
• 1 head of cauliflower cut into florets
• 1 cup onion, diced
• 2 sprigs fresh thyme
• 2 celery stalks, chopped
• 4 cups stock or broth
• 2 large carrots, diced
• Freshly ground black pepper
• 8 cups squash or pumpkin, diced in to 2
inch cubes
How to:
• 4 cups vegetable stock
1. Sauté the garlic and onion in spray oil or a
• 1 cup plant based milk
splash of stock until softened.
• Salt and pepper
2. Add the cauliflower, stock, and
thyme sprigs.
How to:
3. Let everything simmer until the
1. In a large stockpot over medium heat,
cauliflower is tender.
heat a splash of stock or spray oil, and
4. Puree the ingredients right in the pot with
sauté the garlic, onions, and celery,
an immersion blender, or transfer the soup
stirring often, until soft and fragrant,
to a traditional blender in batches and
about 5 minutes.
blend until it’s smooth.
2. Add the carrots, pumpkin, and
5. Season with salt and pepper.
vegetable stock.
3. Bring to a boil, then reduce the heat to low
and simmer until all of the vegetables are
tender, about 30 to 40 minutes.
4. Working in batches, transfer the soup to a
blender and process until smooth. Return
the soup to the pot.
5. Stir in the milk, salt, and pepper, and
cook until desired temperature and
consistency, adding more soy milk as
desired.
 IN T - PLE

MOVING PO A

SE
KEY

READ
MEALS AROUND
Seeing protein, carbs, and vegetables on a Meal protein together, add in some baking soda, and
Plan can look a little boring. The good news is cook it as pancakes. Top with the banana and
that you can turn these simple ingredients into sugar free maple syrup. There’s a brand-new
something flavorful in no time at all. delicious meal!

Too often we get stuck in our heads with meals, Another example might be that you have eggs
and we lose creativity or become rigid in the and avocado on toast for breakfast and then
plan that is given to us. By taking elements of chicken salad for lunch. You could take your
your meals and moving them around, you can eggs and add them to the salad for a healthier
constantly reinvent your meals and leave your play on a Ceasar salad, then just have smashed
tastebuds guessing and your soul satisfied. avocado toast for breakfast without the eggs.

Say, as an example, that your Meal Plan has One last example could be where you have a
a breakfast protein shake that contains fruit, chicken-based meal with a wrap for lunch, and
protein powder, and oats, then later that day you then a rice and ground meat dinner. Move the
are given an apple as a snack. Instead of putting chicken to your dinner meal instead and create
the oats in your smoothie as prescribed and a chicken risotto, stir fry, or fried rice (recipes
eating the apple later, you could take the oats above), and then do a Mexican-inspired taco
and make a healthy, low calorie Apple Crumble ground meat wrap for lunch.
(recipe above).
The best way to make your meals exciting
is to constantly recreate them. Simplicity is
IT DOESN’T MATTER WHEN, best for results, and that’s why we’ve provided
HOW, OR IN WHAT ORDER YOU fundamental, clean, nourishing ingredients -- but
that doesn’t mean you can’t add a little bit of
CONSUME THE INGREDIENTS
flare to them!
IN YOUR MEAL PLAN; IT JUST
Think of your meals as the “mystery boxes” from
MATTERS THAT YOU GET THEM IN
Master Chef. Challenge yourself to try a new
THROUGHOUT THE DAY. recipe, vegetable, or flavor once per week.

As another hypothetical, if your Meal Plan gave Think outside the box, get creative with sauces
you oats, egg whites, and protein powder with and spices, and you’ll taste the world!
some banana, you don’t have to eat them as
plain oats. Blend the oats, egg whites, and
NON STARCHY
VEG: THE
“FREE FOOD”
Eating your vegetables is essential for
vitality, immune function, hormonal wellness,
and so much more. Unfortunately, due to
marketing, convenience, and busy lifestyles,
too many of us under-consume these nutrient
dense powerhouses and replace them with
high calorie, easy-to-go, processed snacks that
impact our health and make weight management
incredibly hard.

WHY ARE VEGETABLES

IMPORTANT?
Vegetables are an abundant source of
micronutrients and are plentiful in an array of
vitamins and minerals which help support our
immune systems, hormone, and metabolic
function as well as protect us from chronic
disease and so much more.

Vegetables are also an excellent source of fiber

which helps our digestive health thrive and keeps
us fuller for longer. Non-starchy vegetables are
very low in caloric value -- however, they have a
decent amount of bulk to them, meaning you can
eat more volume (size) for less calories, helping
you to stay satiated throughout the day. Eating
high-volume foods can be a very useful tool for
those who are dieting.
HOW MUCH
SHOULD YOU EAT?

As much as you like! We classify non-starchy vegetables as a free food. Why? Put simply, the
reason people have weight management issues is not due to their consumption of greens, it is
rather a lack of vegetable intake and the over-consumption of caloric dense foods that leads to
weight management problems.

HOW SHOULD YOU PREPARE NON-STARCHY VEGETABLES?

As you may have guessed, the “free food” rule has some caveats.

This is how we suggest you prepare your non-starchy vegetables while adhering to your plan:
• Eat them raw in salads or veggie plates.
• Sauté your vegetables with a small amount of garlic and stock or water to replace the oil.
• Dry roast your vegetables in the oven or air fryer on a cookie sheet with salt, pepper, a little
spray oil, and stock, paired with whatever additional herbs you like.
• Steam your vegetables.
• Add them to a stir-fry with low calorie sauce, garlic, and lemon juice.
• Make vegetable soups by cooking your vegetables with some stock or canned tomatoes.
THINGS TO AVOID:
• Avoid boiling your vegetables as this can cause
the vitamins to leach into the water. This can
also make them look dull.
• Avoid adding butter, cream, cheese, creamy salad
dressing, or oil to your vegetables as this can
increase the calorie content significantly, turning
a low-calorie food into a high-calorie food and
throwing out your macros.

HOW SHOULD WE INCLUDE THEM

IN OUR DAY?
• Utilize vegetables as the base of your meal
and be sure to include at least a serving of
vegetables at your lunch and dinner meals.
• Make 1/2 your plate vegetables. This will not
only help with your health but it will help you feel
much more full.
• Make smart switches - if you have pasta on your
plan, also include some zucchini pasta to bulk it
up. Add cauliflower rice to your rice meals to give
the meal some extra volume.
• Add zucchini and spinach into your smoothies
(you can't taste them; we promise!).
• Grate zucchini into your oats to bulk up
your breakfast.
• Instead of having plain eggs for breakfast, whisk
the eggs and add a whole bunch of veggies to
make an omelette.
• Snack on raw veggies, or if you have yogurt or
avocado on your plan, make a little tzatziki (from
recipe) or guacamole dip for the side.
• Add in chopped mushrooms and grate carrot and
zucchini into ground meat meals and sauces to
add some more volume.
AND THERE
YOU HAVE IT!
All the best ways to transform your Meal
Plan into a mouthwatering wonderland.
Eating well does not mean eating boring
there’s a whole world of delicious flavors
and spices you can explore while sticking
to your healthy lifestyle.

GET EXPERIMENTING,
GET COOKING,

and get eating!