Meal Plans

Ingredients:

• 2 salmon fillets
• 10-12 brussel sprouts, chopped in half
• 1 bunch kale, washed and shredded
• ½ head cauliflower, pulsed into cauliflower rice
• 3 tablespoons olive oil
• 1 teaspoon curry powder

Marinade:

• ¼ cup tamari sauce
• 1 teaspoon Dijon mustard
• 1 teaspoon sesame oil
• 1 teaspoon honey or maple syrup
• 1 tablespoon sesame seeds

Directions:

1. Preheat the oven to 350 degrees F.
2. Line a baking tray and add chopped brussel sprouts. Coat with 1 tablespoon of oil and season with salt. Add to the oven and roast for 20 minutes.
3. Meanwhile, make marinade by combining all ingredients in a bowl and whisking until well combined.
4. Remove brussel sprouts after 20 minutes and add salmon fillets to the baking tray. Spoon marinade over salmon fillets and return to the oven for a further 13-15 minutes, or until salmon is cooked to your liking.
5. While salmon is cooking, heat a pan over medium-high heat and add kale and saute until wilted (2-3 minutes). Remove from the pan and set aside.
6. Heat remaining oil in pan and add cauliflower rice. Season with curry powder and salt and saute until cooked (2-3 minutes).
7. Remove salmon and Brussel sprouts from the oven and divide into 2 bowls. Add sauteed kale and cauliflower rice to bowls.

Ingredients:

• 1 (13.5 oz) can coconut milk
• 3 tablespoons chia seeds
• 3 tablespoons maple syrup
• ½ cup fresh pineapple chunks
• 2 medium kiwis, peeled and sliced
• ¼ cup raspberries
• 2 tablespoons roasted almonds, chopped

Directions:

1. Stir together the coconut milk, chia seeds and maple syrup in a medium bowl.
2. Divide the mixture evenly among 4 8oz glass jars.
3. Screw the lids on, and refrigerate overnight, covered, to allow the seeds to plump and thicken the mixture.
4. Arrange the pineapples, kiwis, raspberries and almonds in separate layers on top of the pudding. Cover with the lid and keep refrigerated for up to 1 day.

Serves 4

Prep Time: 20 minutes plus cooling
Cook Time: 85-100 minutes
Total Time: About 2 hours
Bake: 450 degrees F

Ingredients:

• 4 large Russet baking potatoes
• 1 lb lean ground beef
• 1 tablespoon taco seasoning
• ¼ cup water
• 2 tablespoons olive oil
• ½ cup dairy-free sour cream
• 1 cup shredded cheddar cheese
• Salt and pepper to taste

Stuff with ground beef, dairy-free sour cream, chopped tomatoes, shredded cheddar cheese, and shredded lettuce.

Directions:

1. Preheat the oven to 450 degrees F. Coat a large rimmed baking sheet with aluminum foil and baking spray.
2. Scrub potatoes well and prick several times with a fork.
3. Rub potatoes in olive oil and sprinkle with sea salt.
4. Bake for about 60 minutes or until soft.
5. While potatoes are baking, cook ground beef over medium-high heat and break into small pieces as it cooks.
6. Add in taco seasoning and water. Cook for 1 minute and then remove from heat.
7. Once potatoes are cooked, remove from the oven and let cool for 10-15 minutes.
8. Cut a slit or an oval from the top of the potatoes and stuff the potatoes with the remaining ingredients!

Serves 12

Prep Time: 10 minutes
Cook Time: 60 minutes
Total Time: 1 hour and 10 minutes

Ingredients:

• ⅓ cup melted coconut oil
• ½ cup maple syrup
• 2 large eggs
• 3 medium ripe bananas, mashed
• ¼ cup unsweetened almond milk
• 1 teaspoon vanilla extract
• 1 cup gluten-free baking flour
• 1 teaspoon baking soda
• ½ teaspoon salt
• ½ teaspoon cinnamon
• ½ cup chopped walnuts

Directions:

1. Preheat the oven to 325 degrees F. Grease a bread loaf pan and set aside.
2. In a medium bowl, whisk together the oil and maple syrup. Add the eggs and whisk. Then add mashed bananas, milk and vanilla. Whisk until well combined.
3. In a large bowl, mix together the gluten-free four, baking soda, salt, and cinnamon. Add the wet ingredients into the dry mixture and stir until well mixed. Gently fold in the chopped walnuts.
4. Pour batter into the greased loaf pan. Bake for 55-60 minutes or until done. Allow the bread to cool before slicing and serving.

Serves 4

Prep Time: 15 minutes plus cooling
Cook Time: 45 minutes

Ingredients:

• 1 large butternut squash, peeled and diced
• 2 medium apples, diced
• 12 oz chicken sausage, all-natural
• 1 medium yellow onion
• 4-5 tablespoons olive oil
• 2 tablespoons fresh thyme
• 1 tablespoon rosemary
• 1 teaspoon salt
• ½ teaspoon pepper

Directions:

1. Preheat the oven to 400 degrees F.
2. Peel and dice the butternut squash and add to a baking sheet.
3. Chop the yellow onion, dice the apples and add to a baking sheet.
4. In a small bowl combine the olive oil, thyme, rosemary, salt and pepper. Pour over squash, apples, onions and sausage.
5. Bake for 45-50 minutes, stirring halfway through.

Ingredients:

• 1 cup brown rice
• 1 teaspoon dark toasted sesame oil
• 2 tablespoons soy sauce
• ¾ cup frozen carrots and peas
• 2 green onion stalks, minced
• 3 eggs, beaten
• 3 tablespoons coconut oil
• Pinch of ground pepper
• ½ teaspoon kosher salt
• 8 oz raw shrimp, deveined and shelled

Directions:

1. Cook brown rice according to the package.
2. Put the shrimp in a medium bowl and add salt and pepper tossing until coated.
3. Place a saute pan on the stovetop and turn on high heat. Wait for the pan to heat up and then add the coconut oil until the pan is covered.
4. Put the shrimp in the pan in a single layer. Cook for a few minutes on each side until translucent. Remove the shrimp and place in a bowl.
5. In the same pan, add the beaten eggs and cook until done and remove from pan.
6. In a separate pan, add coconut oil and saute green onions until soft.
7. Add the brown rice to the green onions, stirring frequently for 1 minute or until toasted.
8. Mix in the eggs, peas, carrots, sesame oil, soy sauce and stir until combined.
9. Add shrimp and mix until well combined.

Ingredients:

• 12-oz tilapia fillets
• 2 tsp chili powder
• 1 tsp cumin
• 1 tsp garlic powder
• ½ tsp oregano
• Salt and pepper to taste
• 1 lime, zest
• Juice from ½ lime

Optional Ingredients:

• Serve with brown rice, or over salad greens.

Directions:

1. Preheat the oven to 400 degrees F. Grease a baking sheet with cooking spray.
2. Pat dry the tilapia with paper towels.
3. In a small bowl, combine all the spices, except lime juice, and stir together.
4. Press the spice mix into the fish on all sides.
5. Place the tilapia on the prepared baking sheet and bake for 12-14 min, until opaque and flakes easily with a fork.
6. Drizzle with lime juice and serve immediately.

Ingredients:

• 12 oz chorizo sausage
• ½ cup onion, chopped
• 2 cups butternut squash, cubed
• 1 tsp garlic powder
• 1 tsp cumin
• 2 cups kale, stems removed, finely chopped
• Salt and pepper to taste
• 1 tbsp lime juice
• 4 eggs

Directions:

1. Remove chorizo from the casing and cook in a large skillet for about 4 minutes. Remove and set aside.
2. In the same skillet, add the onions and cook, stirring often until golden and soft. Then add the squash, garlic powder, and cumin to the skillet and continue to cook for 5 minutes.
3. Add the kale and cook until wilted, about 2 minutes. Remove from heat, add lime juice, and season with salt and pepper.
4. Prior to serving, cook eggs on a greased medium pan, to your desired liking.
5. Place eggs over the hash and serve.

Ingredients:

• 1 cup almonds
• ½ cup dates
• ¼ cup pumpkin seeds
• ¼ cup fresh orange juice
• 1 tsp peeled and chopped ginger
• 1 tsp cinnamon
• ¼ tsp ground allspice
• ¼ tsp ground cloves

Directions:

1. Place all ingredients in the food processor and process until the ingredients are broken down.
2. Roll the mixture into balls and place on a parchment-lined baking sheet.
3. Place in the freezer for 10-15 minutes.
4. Keep leftover energy balls in the refrigerator in an airtight container.

Ingredients:

• 8oz salmon filet
• 1 tsp basil, dried
• ½ tsp crushed red pepper
• 2 garlic cloves, minced
• 1 cup broccoli florets
• 2 tbsp olive oil
• 1 cup lettuce, chopped
• ⅔ cup purple cabbage, chopped
• 1 roma tomato, diced
• 1 cucumber, diced
• 1 tbsp lemon juice
• 10 olives, pitted
• Salt and pepper to taste

Directions:

1. Rub the salmon with the dried basil, crushed red pepper flakes and 1 garlic clove. Let marinate for a few minutes.
2. While the salmon is marinating, chop the cabbage and massage it in a bowl with the lemon juice. Then add the lettuce, tomato, cucumber, olive oil and 1 clove of garlic. Mix everything together and salt and pepper.
3. Chop the broccoli florets and add them to a medium pan with olive oil. Stir them on medium-high heat for 2-3 minutes until toasted. Take out of the pan when toasted.
4. Using the same pan, add the salmon and cover with a lid. Cook for 6-7 minutes flipping halfway through.
5. Using a bowl, add the salad, olives, broccoli and salmon.

Ingredients:

• 1 lb ground beef
• 1 tbsp Worcestershire sauce
• Salt and pepper to taste
• Boston bib lettuce
• Slice of cheddar cheese
• ¼ cup guacamole (optional)
• Sugar-free ketchup to taste
• Mustard to taste

Optional Toppings:

• Tomato slices
• Red onion slices
• Mushrooms
• Different cheese slice

Directions:

1. In a medium-sized bowl, combine ground beef, Worcestershire sauce, salt, and pepper together and stir until well combined. Shape the mixture into patties.
2. Heat a large pan over medium heat. Place the hamburger patties into the heated pan and cook to your desired doneness. Add cheese and then remove the patties.
3. Allow the patties to rest for 3 minutes.
4. Place the hamburgers in the center of the bib lettuce leaf. Top the burgers with guacamole, ketchup and mustard. Wrap up the lettuce around the burger.
5. Enjoy!

Ingredients:

• 5-2 lb cooked chicken breast, cubed or sliced
• 8 oz cream cheese
• 1 tsp minced garlic
• 1 cup marinara sauce
• 8 oz shredded mozzarella cheese

Directions:

1. Preheat the oven to 350 degrees F.
2. Put chicken in the bottom of a 9x13 baking dish.
3. Combine cream cheese and garlic. Drop small spoonfuls onto the chicken. Pour the sauce on top and sprinkle with shredded mozzarella.
4. Bake for 30 minutes or until the cheese is melted and bubbly.

Ingredients:

• 2 ½ lb butternut squash
• 1 tbsp avocado oil
• Salt and pepper to taste
• ½ lb Italian sausage
• ½ onion, diced
• 3 garlic cloves, minced
• 2 cups baby spinach
• 1 apple, diced
• 1 tbsp fresh sage, finely chopped
• ½ tbsp fresh rosemary, finely chopped
• ⅓ cup dried cranberries
• ¼ cup pecans, chopped

Directions:

1. Preheat the oven to 400 degrees F.
2. Slice the butternut squash in half with a very sharp knife. You can also cut the ends off and microwave for 2 minutes, to make it easier to slice in half lengthwise.
3. Scoop the seeds out of the butternut squash with a spoon.
4. Lightly oil the butternut squash and season with salt and pepper.
5. Lay the butternut squash, cut side down on a baking sheet and bake for 40-45 minutes.
6. While the butternut squash is cooking, add the sausage to the pan on medium heat. Use a spatula to break up the sausage and cook until browned.
7. Add the onions, garlic and baby spinach to the pan and stir for 2-3 minutes or until the spinach is wilted.
8. Add the apple, sage, and rosemary and cook for another 2-3 minutes, or until the apples are soft.
9. Turn off the heat and stir in cranberries and pecans.
10. When the butternut squash halves are cooked through, remove from the oven and flip.
11. Fill the butternut squash with the apple sausage filling.
12. Turn on the broiler on the oven and bake for 5 minutes or until golden on top.

Ingredients:

• 1 lb. ground beef
• 4 large zucchini
• 12-13 Roma tomatoes
• ½ onion, diced
• 3 garlic cloves, minced
• 1 tbsp olive oil
• ½ tbsp dried oregano
• 2 tbsp tomato paste
• 1 ½ tbsp fresh basil, finely chopped
• Salt and pepper to taste

Optional Ingredients:

• Parmigiano reggiano, grated

Directions:

1. Slice the tomatoes in half, remove the core and quarter. Place in a food processor and pulse a few times until finely diced and almost pureed.
2. Heat olive oil in a pot on medium heat and saute the onions for 2-3 minutes or until slightly translucent. Add the garlic and cook for an additional minute.
3. Add the tomatoes and oregano to the pot, then stir and simmer uncovered for 20-30 minutes or until the sauce has thickened and most of the liquid has evaporated.
4. While the sauce is cooking, spiralize the zucchini using a spiralizer or a julienne peeler. (Can also use pre-packaged zucchini noodles)
5. Add the ground beef to the pan and cook on medium-high heat. Break the ground beef up into small pieces as it cooks.
6. When the sauce has thickened, stir in the tomato paste, fresh basil, salt, and pepper. Cook for another 2-3 minutes then add the ground beef. Stir to combine.
7. Add zucchini noodles to a plate and top with bolognese.