Recipes from Danette

Recipes from 

Danette 

for “The 30 Day Challenge” 

Weeks 1-4 

Compiled by Carol Largent

Breakfast 

Recipes

Wake Me Up & Shrink Me Down Smoothie 

Ingredients: 

✯ ½ c. Plain Kefir (if you can’t get plain Kefir, 

use plain Greek yogurt or 1 scoop Clean 

Protein Powder) 

✯ ½ c. Water 

✯ ¼ c. Organic Berries 

✯ ¼ c. Organic Spinach or Kale or 1 scoop 

Spring of Life Greens 

✯ 1 tbsp. Chia Seeds (optional) 

Put all together in the blender. 

Refreshing Mint Drink 

Ingredients: 

✯ 2 c. Water 

✯ Juice from 1 of Organic Lemon 

✯ 1 Cucumber 

✯ Juice from 1 of Organic Lime 

✯ 1 tbsp. Fresh Ginger, grated 

✯ 10-15 Leaves Fresh Mint 

Blend all together.

Green Goddess Smoothie 

Ingredients: 

✯ ½ c. Organic Kale Leaves, Chopped or 1 

scoop Spring of Life Greens 

✯ ½ c. Organic Berries (Frozen or Fresh) 

✯ 1 c. Water or Coconut Water 

✯ ¼ c. Flat Leaf Parsley, chopped 

✯ ¼ c. Fresh Mint, chopped 

✯ 2 tbsp. Chia Seeds 

Combine all ingredients in blender. 

Smoothie with a Side of Oatmeal & Smoothie 

Ingredients: 

✯ 2 Stalks of Celery 

✯ ½ Organic Cucumber 

✯ ¼ c. Kale or 1 scoop Spring of Life Greens 

✯ Juice from ½ of Organic Lime 

✯ ½ tbsp. Coconut Oil 

✯ ½ c. Almond Milk or Water 

✯ ½ c. Organic Pineapple 

Blend all together with ice. 

Oatmeal: 

Prepare: ¼ c. oatmeal with ½ c. water on stove. Cook 

for approx. 5 minutes on medium heat. Add 1/8 c. raisins 

or cut up banana and sprinkle with cinnamon.

Coconut Quinoa Cereal 

Ingredients: 

✯ ¾ tsp. Extra-Virgin Coconut Oil 

✯ 1 tsp. Ground Cinnamon 

✯ ¼ c. Quinoa, rinsed 

✯ ¾ c. Light Coconut Milk 

✯ 1 tbsp. Pure Maple Syrup 

✯ 1 tbsp. Shredded Unsweetened Coconut 

✯ 1 tbsp. Chopped Unsalted Almonds 

✯ ¼ c. Fresh Sliced Organic Strawberries or Figs 

1. In a medium saucepan on medium, heat oil. Add 

cinnamon, stirring constantly, until fragrant, about 

1 minute. Add quinoa and stir until evenly coated. 

Add coconut milk and cover and bring to a boil, 

then remove lid and reduce to a simmer until milk 

has been absorbed, about 12 minutes. Add maple 

syrup and stir to combine. 

2. Top with shredded coconut, almonds and 

strawberries.

Egg Scramble with Oatmeal 

Ingredients: 

✯ 3 Eggs, scrambled 

✯ ¼ c. Organic Spinach 

✯ 1 tbsp. Chopped Onion or Leek topped with 

Sweet Basil 

1. Place spinach & onion in skillet, cook until 

wilted, then add eggs. Cook until done and 

top w/ sweet basil 

2. ¼ c. oatmeal topped with ¼ c. blueberries (or 

berries of choice) and sprinkle with 1 tsp. cinnamon. 

3. Place ¼ c. oatmeal with ½ c water. Cook on 

stove top for approx. 7 minutes. If you like 

creamier oatmeal, add water to desired consistency, 

top with berries and cinnamon. 

Banana Pancakes 

Ingredients: 

✯ 2 Egg Whites 

✯ ½ Mashed Organic Banana 

✯ 1 tsp. Cinnamon 

✯ 2 tbsp. Water 

✯ 4 tbsp. Almond Flour 

1. Mix together. Heat skillet to medium and pour 

mixer. Heat and brown on both sides. 

2. ¼ c. veggies of choice on the side (cucumbers or 

carrots are my favorite)

Turkey Bacon and Hot Cereal 

Ingredients: 

✯ 2 Slices Turkey Bacon 

✯ ¼ c. Sliced Organic Cucumber or Veggie of Choice 

✯ ½ c. Buckwheat Cereal or Oatmeal or Quinoa 

1. Prepare creamy buckwheat, oatmeal or quinoa 

according to the package directions. Top with 1/8 

c. raw walnuts, ¼ c. berries, 1 tsp. stevia or 

honey for sweetness (optional). 

2. 8 oz. green tea or water. 

Vegetarian option: 1 c. Plain Kefir 

Berry Milkshake 

Ingredients: 

✯ ½ c. Almond Milk 


✯ ½ c. Plain Yogurt or Plain Kefir or Protein Powder 

✯ ¼ c. Organic Blueberries 

✯ ½ Organic Banana 

✯ ¼ c. Organic Spinach or Kale or 1 scoop Spring of 

Life Greens 

Mix all together in blender and enjoy!

Southwest Scramble 

Ingredients: 

✯ 2 Eggs 

✯ ¼ c. Chopped Organic Peppers 

✯ Onions 

✯ A Pinch of Cayenne Pepper or Habanero Pepper 

✯ ¼ c. Black Beans, rinsed and drained 


✯ ¼ c. Cilantro (optional) 

✯ ¼ c. Strawberries 

✯ Dollop of Plain Greek Yogurt (optional). 

1. Spray skillet with coconut oil. Put veggies, 

peppers, spice, and spinach in skillet. Cook on 

medium heat until spinach is wilted, add eggs and 

beans. Cook until eggs are done. Top with 

cilantro and Plain Greek yogurt. 

2. Enjoy a ¼ c. strawberries. 

Yummy Yogurt 

Ingredients: 

✯ ½ c. Plain Greek Yogurt mixed with a Handful of 

Chopped Nuts of choice 

✯ ¼ c. Organic Fruit. 

✯ ¼ c. Sliced Organic Veggies.

Chocolate Delight Smoothie 

Ingredients: 

✯ ¼ c. Organic Spinach or Kale Leaves or 1 scoop 


✯ 1 tbsp. Cacao Powder 

✯ ½ Organic Avocado 


✯ ½ c. Plain Kefir or Plain Yogurt or 1 scoop of 

Clean Protein Powder 


✯ ¼ c. Raw Uncooked Oats 

✯ Handful of Ice. 

Mix together for your on-the-go energy drink! 

Banana Walnut Quinoa with a Side of 

Yogurt or Egg Whites with Salsa: 

Ingredients: 

✯ 1/8 c. Walnuts 

✯ ¼ c. Sliced Organic Banana 

✯ 1 tsp. Stevia or Raw Honey for sweetness 

✯ ½ c. Pre-cooked Quinoa (follow the instructions 

on the package). You can heat this up on the 

stove with all ingredients 

Serve with ½ c. Plain Greek Yogurt or 3 Egg Whites with 

Salsa 

Vegetarian Option: Have 1 c. of quinoa total instead of the 

egg whites.

Chocolate Oatmeal 

Ingredients: 

✯ ½ c. Old Fashioned Oats (approx. ¼ cup dry oats 

with ½ cup water added) 

✯ ¼ c. Unsweetened Almond Milk or Coconut Milk 

✯ 2 tbsp. Dark Chocolate Chips 

Boil water and sea salt. Add oats, cook over 

medium heat for about 5 minutes, stirring 

occasionally. Allow to stand for 1-2 minutes to 

thicken. Add unsweetened almond milk or coconut 

milk, dark chocolate chips and stir. 

NOTE: If you are trying to lose weight or trying to 

lose the last 10 pounds, take out the chocolate 

chips and add 1 tsp. Stevia & add ½ tsp. of cocoa 

powder. 

To add a protein source, you can add 1 scoop of 

clean chocolate protein powder or you can add 

3 oz. Plain Greek yogurt or eggs to the side. You 

can top oatmeal with ¼-½ cup organic cherries, 

berries, or bananas.

Maple-Pecan Quinoa 

Ingredients: 

✯ ¼ c. Pre-cooked Quinoa 

✯ ¼ c. Almond/ Rice/ Coconut Milk and ¼ c. Water 

✯ ¼ tsp. Vanilla Extract 

✯ 2 tbsp. Chopped Pecans 

✯ ½ c. Fresh or Frozen Organic Berries 

Cook ¼ c. quinoa with ¼ c. almond/rice/coconut milk 

and ¼ c. water. Top with ¼ tsp. vanilla extract, 1 

tsp. 100% maple syrup, 2 tbsp. chopped pecans, & ½ 

c. fresh or frozen berries. If you need some 

sweetness add 1 tbsp. 100% maple syrup 

Toast with Egg & Tomato 

Ingredients: 

✯ 2 Eggs, cooked 

✯ Toast 1 Slice Ezekiel Bread 

✯ 1 Organic Tomato, sliced 

✯ Fresh Basil 

✯ Balsamic Vinaigrette 

Stack all ingredients on top of toast and top with 

fresh basil and drizzle on balsamic vinaigrette.

Vanilla Chai Smoothie 

Ingredients: 

✯ 1 inch Fresh Ginger 

✯ ½ c. Organic Kale or Spinach or 1 scoop Spring of 

Life Greens 

✯ ½ c Almond Milk and then ½ c. Water 

✯ 1 tsp. Almond Butter 

✯ ½ Banana 

✯ 1 scoop Clean Vanilla Protein Powder 

✯ ½ tsp. of each Cinnamon, Nutmeg, & Clove 

✯ Handful of Ice 

Blend all together and enjoy! 

Bacon & Egg with Toast 

Ingredients: 

✯ 2 Slices of Turkey Bacon, cooked 

✯ 1 Egg, scrambled 

✯ Toast 1 Slice of Ezekiel Bread 

✯ 1 Organic Tomato, sliced 

You can either eat individually and or stack on top 

of your toast. 

Vegetarian Option: Instead of bacon, add 1 more egg.

Chocolate Power Waffles 

Makes 4 small waffles: Have 1 waffle 

Ingredients: 

In blender or mixer, add: 

✯ 1 scoop Clean Chocolate Protein Powder 

✯ 1 scoop Spring of Life Greens (Optional) 

✯ 2 Eggs 

✯ ½ c. Oats/Buckwheat Flour or Flour of Choice 

from The Shopping List 

✯ 1 tsp. Baking Powder (Optional) 


Melt 2 tbsp. coconut oil on griddle. Pour ¼ c. 

mixture on hot griddle for pancakes or on a hot 

waffle maker for waffles. Adjust temperature as 

needed. 

NOTE: I top these with fresh sliced organic bananas 

and 1 tsp. 100% pure maple syrup. Yum!

Herb and Onion Frittata 

Ingredients: 

✯ 1 c. Organic Onion¸ diced 

✯ ¼ c. Plus 1 tbsp. Water, Divided 

✯ 1 tsp. Extra-Virgin Olive Oil 

✯ ½ c. Liquid Egg Substitute or 4 Egg Whites 

Whisked 

✯ 2 tsp. Chopped Fresh Herbs, or ½ tsp. Dried 

✯ 1/8 tsp. Sea Salt 

✯ Freshly Ground Black Pepper 

✯ 2 tbsp. Farmer's Cheese or Reduced-Fat Ricotta 

Bring onion and ¼ c. water to a boil in a small nonstick 

skillet over medium-high heat. 

Cover and cook until the onion is slightly softened, about 

2 minutes. Uncover and continue cooking until the water has 

evaporated, 1 to 2 minutes. Drizzle in oil and stir until 

coated. Continue cooking, stirring often, until the onion is 

beginning to brown, 1 to 2 minutes more. 

Pour in egg whites, reduce heat to medium-low and continue 

cooking, stirring co0ntantly with a heatproof rubber 

spatula, until the egg is starting to set, about 20 seconds. 

Continue cooking, lifting edges so the uncooked egg will 

flow underneath, until mostly set, about 30 seconds more. 

Reduce heat to low. Sprinkle herbs, sea salt and black 

pepper over the frittata. Spoon cheese on top. Lift up an 

edge of the frittata and drizzle the remaining 1 tablespoon 

water under it. Cover and cook until the egg is completely 

set and the cheese is hot, about 2 minutes. Slide the 

frittata out of the pan using the spatula and serve.

Filling Protein Pancakes 

Ingredients: 

✯ 2 Egg Whites 


✯ 3 tbsp. Slow Cooked Oats 

✯ Half-Mashed Organic Banana 



✯ 1 tsp. Unrefined Coconut Oil 

Mix all together in blender or by hand. 

Add 1 tbsp. coconut oil to skillet and heat 

skillet. Pour pancake mixture, cook until lightly 

brown on both sides. Top with 1 tsp. 100% pure 

maple syrup or eat plain. Delicious! 

Makes 1 large pancake.

Hearty French Toast 

Ingredients: 

✯ 2 Eggs 

✯ 1 slice Ezekiel Bread 

✯ 1 tsp. Vanilla Extract 


Mix & whip together 2 eggs, 1 tsp. vanilla, and 2 

tsp. cinnamon. Heat skillet and cover the bread 

of choice in egg mixture, and cook on medium heat 

for approximately 30 seconds on each side. 

Top with ½ sliced banana, 1 tbsp. walnuts, and 1 

tsp. 100% pure maple syrup. Top with ¼ c. Plain 

Greek yogurt to add 1 oz. protein if you like. 

This is yummy and so good for you too. 

NOTE: Egg Mixture is enough for 2 slices of Ezekiel 

bread

Spinach Scramble: 

Ingredients: 

✯ 3 Eggs or 2 Eggs and 1 Egg White 

✯ ½ c. Organic Spinach 

✯ 2 tbsp. Chopped Onion 

Place spinach & onion in skillet, cook until spinach 

wilts, add eggs and scramble until fully cooked. 

To add a fat, top with ½ an avocado (1 tbsp. fat) 

or 1 tbsp. feta cheese (1 tbsp. fat) 

NOTE: Pick a carb preference from the exchange 

list, ex. oats or Ezekiel toast or ¼ c. fruit to 

the side. 

Ranchero Burrito 

Ingredients: 

✯ 2 Eggs 

✯ ¼ c. Cottage Cheese 

✯ ½ c. Chopped Organic Veggies of Choice 

(Tomatoes, Green Pepper and Onion are good) 

✯ ¼ c. Black Beans, drained and rinsed 

✯ Handful of Cilantro and Red Pepper Flakes, to 

taste 

In a skillet, combine eggs, cottage cheese, veggies, 

and beans. Cook and stir together. Once 

cooked, place in a bowl and eat.

Banana Coconut Crepes 

Ingredients: 

✯ 5 Eggs (3 Whole, 2 Egg Whites) 

✯ 1 c. Lite Coconut Milk 

✯ 1 c. Buckwheat Flour (you can use any flour 

you prefer, spelt, brown rice flour, almond or 

coconut etc.). I chose buckwheat because it is a 

superfood. 

✯ Sliced Organic Banana 

Mix and pour a thin layer into skillet, once 

almost cooked, slice bananas and put unsweetened 

coconut flakes (optional) in, fold in half, cook 

fully. Top with any favorite toppings as long as 

it is pure/natural/clean. I love adding 1 tbsp. fat 

free plain Greek yogurt and 1 tsp. 100% maple 

syrup. Makes 2 crepes: Eat 1

Lunch 


Detox Piña Colada Smoothie 

Ingredients: 

✯ ½ c. Organic Kale or 1 scoop Spring of 

Life Greens 

✯ 1 c. Water or Coconut Water 

✯ Juice from 1 of Organic Lime 

✯ ½ c. Organic Cucumber 

✯ ½ c. Fresh Organic Pineapple 

✯ 1 tsp Coconut Oil 

Mix all together in the blender. 

Belly Bliss Meal 

Ingredients: 

✯ ½ c. Organic Papaya or Mango 

✯ 1 c. Organic Kale 

✯ 2 tsp. Coconut Oil 

✯ 1 c. Pre-made Quinoa 

✯ ½ c. Pure Coconut Milk (optional). If you don’t 

like coconut milk, use almond milk. Sauté coconut 

oil, pre-made quinoa, kale, and coconut milk (if 

used) together in skillet until kale starts to 

wilt. Top with fresh papaya or mango. Sprinkle 

black pepper to taste.

Love Smoothie 

Ingredients: 

✯ ½ Organic Pear 


✯ ½ Organic Cucumber 

✯ ½ Lemon 

✯ Handful of Cilantro 


Life Greens 

✯ ½ in. Organic Ginger 

✯ ½ c. Water or Coconut Water 

✯ ½ c. Plain Greek Yogurt, Plain Kefir or 4 

tbsp. Chia Seeds/Hemp Seeds or 1 scoop 

Clean Protein Powder. 

You can add more water or coconut water if you 

need to thin it out. 

Blend all ingredients.

Hummus Beat Wrap 

Ingredients: 

✯ 1 tbsp. Hummus 

✯ 1 6-inch Sprouted Grain Tortilla (Gluten Free) 

✯ ½ c. Peeled and Grated Organic Beet (TIP: 

Cut beet into 3 or 4 big chunks and grate 

using the grating disk for a food processor or 

large holes of box grater.) 

✯ 2 tbsp. Feta (½ oz.) 

✯ ¼ c. Packed Arugula, roughly chopped 

Spread hummus on tortilla, leaving a 1 ½ inch (4cm) 

border. Sprinkle evenly with beets, feta, and 

arugula. To roll up, fold in 2 opposite sides of 

tortilla and roll, starting with the end closet to 

you. Slice each wrap in half on the diagonal. Wrap 

each wrap tightly in foil or parchment paper and 

refrigerate in an airtight container or zip-top bag. 

(Make Ahead: May be made up to 1 day in advance.) 

Hummus Dip: 

✯ 1 ½ c. Cooked or canned Chickpeas 

✯ ½ c. of the Bean Liquid or Water 

✯ 3 Cloves of Garlic 

✯ ¼ c Sesame Tahini 

✯ 2 tbsp. Extra-Virgin Olive Oil 


✯ 1 tsp. Sea Salt 

✯ Pinch of Cayenne Pepper

Turkey Burger with Warm Fruit 

Ingredients: 

✯ 3 oz. Ground Turkey Burger on a bed of 

Greens with Warm Fruit Dessert 

1. Take 3 oz. ground turkey, cook in skillet until 

fully cooked, add taco seasoning spice, sprinkle 

turkey meat on ½ c. of greens. Top w/ fresh 

cilantro. 

2. Slice an apple or pear, sprinkle w/ cinnamon or 

nutmeg. Place on pan in oven for 15 min. at 350 

degrees. 

Ginger Chicken 

Ingredients: 

✯ 1 c. Chopped, Cooked Chicken Breast 

✯ 1/8 c. Chopped Organic Red Onion 

✯ ¼ c. Stalk Celery, chopped 

✯ 1/8 tsp. Fresh or Dried Ginger 


✯ ½ c. Chopped Red or Green Apple 

✯ 1 tbsp. Fresh Lemon Juice 

✯ 1 c. Spinach or Romaine Lettuce 

Mix all together and place on a bed of spinach or 

romaine lettuce.

Creamy Avocado and White Bean Wrap 

Ingredients: 

✯ 2 tsp. Apple Cider Vinegar 


✯ Dash of Sea Salt 

✯ 1/2 c. Shredded Red Cabbage 

✯ 1 Small Organic Carrot, shredded 

✯ 1/8 c. Chopped Fresh Cilantro 

✯ 1/4 c. White Beans, rinsed 

✯ 1/2 Ripe Organic Avocado 

✯ 1 tbsp. Minced Red Onion 

✯ 1 8-10-inch Sprouted Wheat (Gluten Free) Wraps, 

or Tortillas 

Mash together the avocado and white beans with a 

fork or potato masher. Mix in a separate bowl 

remaining ingredients. Assemble all of it on the 

wrap, roll up and cut in half.

Meatless Taco Salad 

Ingredients: 

✯ ½ c. Chickpeas 

✯ ½ c. Raw Walnuts 

✯ ½ tsp. Corriander 

✯ ½ tsp. Chili Powder 

✯ ½ tsp. Garlic Powder or Fresh Garlic 

✯ ½ tsp. Onion Powder 

✯ ½ tsp. Paprika 

Pulse all the above ingredients in a food 

processor. Don’t over process. You want it to have 

a chunky texture. 

Chili Lime Dressing: 

✯ ¼ Lime 

✯ Pinch Garlic, Chili, Onion & Parsley Powder 

✯ 1 tbsp. Plain Greek Yogurt 

Mix all together. 

Take 1 c. chopped romaine lettuce and top with 

1/4-1/2 c. fresh salsa and chickpea taco meat. 

Finally, put 1/2 c. avocado and chili lime dressing 

on top.

Chicken or Shrimp Pear Salad 

Ingredients: 

✯ ½ c. Organic Spinach or Kale 

✯ 1 tsp. of Extra-Virgin Olive Oil 


✯ 1 Organic Pear, Diced 

✯ ½ c. Chopped Chicken or ½ c. Shrimp 

Vegetarian Option: Instead of chicken, use 3 tbsp. 

hemp or chia seeds. 

Southwest Wrap 

Ingredients: 

✯ 1 Large Romaine Leaf 

✯ ½ c. Shredded Lettuce 

✯ 1/3 c. Black Beans 

✯ ½ c. Cubed Cooked Chicken (optional) 

✯ 1/8 c. Diced Red Onion and Cilantro 

✯ 1 tbsp. Salsa, Lime to taste. 

Place all ingredients in Romaine Leaf and 

Eat with 1 fruit of choice.

Pad Thai Sauce & Chicken Basil Stir-Fry 

Pad Thai Sauce 

Ingredients: 

✯ 2 tbsp. Coconut Yogurt 

✯ 3 tbsp. Organic Ketchup 

✯ 1 tbsp. Aminos 

✯ 1 tbsp. Raw Honey 

✯ 1 tsp. Organic Hoisin Sauce 

✯ ¼ tsp. Sesame Oil 

✯ ½ tsp. Garlic Powder 

✯ ½ tsp. Organic Ginger 

✯ ½ tsp. Black Pepper 

✯ ½ tsp. Organic Cilantro 

✯ ½ tsp. Organic No-Salt Seasoning 

In a bowl combine all ingredients and set aside until needed for 

your stir fry. 

Chicken Basil Stir-Fry: 

Ingredients: 

✯ 4 oz. Chicken, cubed 

✯ 1 Small Serrano Pepper, minced 

✯ 2 tbsp. Pad Thai Sauce 

✯ ¼ c. Cubed Organic Zucchini 

✯ ¼ c. Organic Red Bell Pepper 

1. In pan, add 1 tsp. extra-virgin olive oil, zucchini, red bell 

pepper, chicken and minced Serrano pepper. Cook until 

chicken browns and is fully cooked. Add pad thai sauce. 

You can top with fresh basil for a fresh kick. 

Eat with ½ c. fruit. 

Vegetarian Option: Instead of using chicken, replace with red 

kidney beans

Chicken or Shrimp Pear Salad 

Ingredients: 

✯ ½ c. Organic Spinach or Kale 

✯ 1 tsp. of Extra-Virgin Olive Oil 


✯ 1 Organic Pear, Diced 

✯ ½ c. Chopped Chicken or ½ c. Shrimp 

Vegetarian Option: Instead of chicken, use 3 tbsp. 

hemp or chia seeds. 

Tuna Sandwich 

Ingredients: 

✯ 1 Romaine Leaf 

✯ 3 oz. Tuna, drained 

✯ 2 ½ tbsp. Plain Greek Yogurt 

✯ 1 tsp. Dijon Mustard or Regular 

✯ 1 tsp. Fresh Chives 

✯ 1/8 c. Diced Fresh or Fried Fennel 

Mix ingredients and place in Romaine Leaf. 

Eat with a side of fruit. 

Vegetarian Option: Instead of 3 oz. tuna, use red 

kidney, chickpea or black beans.

Grapefruit Summer Salad 

Ingredients: 

✯ ½ c. Lettuce of Any Kind 

✯ ½ Organic Avocado, sliced 

✯ ¼ c. Organic Grapefruit, cut into sections 

✯ ¼ c. Fresh Organic Strawberries 

✯ 1 tsp. Sweet Vinegar and Grape Seed Oil 

✯ 3 oz. Cooked Chicken or any meat source that 

sounds good from the shopping list 

Vegetarian Option: add 2 tbsp. chia seeds/hemp 

seeds or raw nuts. 

Line your salad plate with lettuce. Lay avocado, 

grapefruit, and strawberries over salad and 

sprinkle lightly with dressing.

Chicken Artichoke Pizza 

Ingredients: 

✯ Sprouted Grain or Gluten Free Tortilla 

✯ 1 tbsp. Plain Greek Yogurt With Oregano, Chili Powder or 

whatever sounds good. 

✯ 3 oz. Cooked Chicken 

✯ ½ c. Artichoke Hearts 

✯ 1/8 c. Kalamata Olives & Feta Cheese 

Top your tortilla with alfredo sauce, artichoke, and chicken. 

Sprinkle feta cheese on top and bake it on 375 degrees for 

approximately 8 minutes (until cheese melts and sauce is warm). 

Vegetarian Option: Instead of Chicken, use ½ c. (30g) kidney or 

black beans 

Homemade Alfredo Sauce: 

Ingredients: 

✯ 2 tbsp. Coconut Oil, can be reduced to 1 tbsp. if you 

prefer 

✯ 2 Cloves Garlic, minced 


✯ 1 c. Plain Greek Yogurt 

✯ ½ c.–1 c. Shredded Parmesan Cheese 

✯ ½ tsp. Sea Salt 

✯ ¼ tsp. Coarse Black Pepper 

1. Melt oil in a small sauce pan over medium-low heat. Add the 

garlic. Stir and cook 1 minute. 

2. Stir in water and increase the heat. Bring to a simmer. Remove 

from heat and let sit for 2 minutes. 

3. Whisk in yogurt, sea salt, and black pepper. Whisk in the 

parmesan. Put the pan over low heat and stir constantly until 

the parmesan is mostly melted into the sauce, 3 or 4 minutes. Do 

not let it come to a simmer or boil as this could cause it to 

curdle.

Greek Yogurt Chicken Salad 

Ingredients: 


✯ ½ tsp. Mustard 

✯ 2 tbsp. Celery, chopped 

✯ 2.5 oz. Cooked Chicken, chopped 

✯ 1 tbsp. Parsley and Chives, chopped 

✯ Add whatever spices you want - Cumin, curry, 

etc. are good. 

Mix all together and lay on ½ c. chopped romaine 

lettuce. 

Vegetarian Option: Use ½ c. chickpeas in place of 

chicken.

Salmon Burger 

Makes 2 burgers 

Ingredients: 

✯ 1 Can Wild Alaskan Salmon 

✯ 1 Large Egg White 

✯ Organic Spinach 

Sea salt and black pepper to taste, mix together the 

egg and salmon into patty. Add 1 tbsp. of coconut oil 

to pan. Cook thoroughly on both sides using medium heat 

approximately 7 minutes on each side then lay burger on 

a bed of greens. 

Broiled Tomato Sandwich 

Ingredients: 


✯ 1 tbsp. Balsamic Vinegar 

✯ 2 Ripe Organic Tomatoes 


✯ Pinch Dried Parsley, Oregano, and Black Pepper 

✯ 1 tbsp. Grated Parmesan Cheese 

✯ 1 Slice Ezekiel or Gluten Free Bread, Slightly Toasted 

Turn oven on to broil. Marinate the sliced tomatoes in 

extra-virgin olive oil and vinegar. In small bowl combine 

yogurt, spices and cheese. Spread mixture on toasted 

bread. Place marinated tomatoes on bread and sprinkle on 

cheese. Place on baking sheet and broil for 5 minutes or 

until cheese turns golden brown. YUM!

Grilled Chicken and Pineapple Burger 

Ingredients: 

✯ 1 Boneless Skinless Chicken Breasts 

✯ 1 Large Organic Pineapple, sliced 

✯ ¼ Fresh Organic Jalapeno, sliced 

✯ ¼ Organic Red Onion, thinly sliced 

✯ 1 Slices Swiss Cheese (*optional. Not 

recommended if needing to lose a lot of 

weight) 

Grill chicken breast until cooked through. Add 

cheese to breasts to melt right after cooked. 

Grill pineapple rings approx. 2 minutes per side. 

Top burger with pineapple, jalapeno and onions. 

Lay chicken on ½ cup of greens. 

Vegetarian Option: Use 1 large Portobello mushroom 

in place of chicken breast.

Summer Squash & Chicken 

Ingredients: 


✯ ½ c. Sliced Organic Squash and Zucchini 

Sauté, ½ c. sliced organic squash and zucchini, and 

3 oz. chicken chunks until fully cooked. 

Approximately 10 min. Top with desired spices (my 

go to spice is curry or fresh rosemary with 

mustard). 

NOTE: I love marmalades (awesome, tasty, fresh, 

and easy). I top with 1 Tbsp. of fresh herb 

marmalades. 

Tilapia with Rice Pilaf & Sugar Snap Peas 

Ingredients: 

✯ 3 oz. Tilapia Fillet 

✯ 1 pkg. Rice Pilaf (125g cooked) 

✯ ½ c. Organic Sugar Snap Peas 

Cook tilapia in 1 tsp. extra-virgin olive oil (dash of 

sea salt and black pepper) for approx.3 min. 

on each side. Tilapia will flake easily with a fork 

when done. Then prepare rice pilaf as directed 

on package. Place ½ c. rice pilaf and ½ c. steamed 

sugar snap peas on side of tilapia. Serve up a 

sophisticated meal in minutes.

Chipotle Bean Burritos 

Ingredients: 


✯ 1 Garlic Clove Minced or ½ tsp. Garlic Powder 

✯ Pinch of Chili Powder 

✯ ½ c. Black Beans 

✯ 1 tbsp. Fresh Salsa 

✯ ½ c. Shredded Lettuce or Spinach 

✯ Dab of Plain Greek Yogurt, used as sour cream 

In a large skillet, add oil and garlic over medium 

heat. Add chili powder and beans. Slightly mash 

beans with a fork. Place heated bean mixture on 

top of greens. top with plain Greek yogurt. 

Creative Pizza 

Ingredients: 

✯ 1 Gluten Free/Wheat Free Pita or Tortilla 

✯ ¼ c. Tomato Sauce 

✯ ½ c. Favorite Organic Veggies 

✯ 3 oz. Cooked Lean Spicy Turkey Burger (Optional) 

Sprinkle feta or low fat mozzarella on top. Bake 

at 350-degrees for 7 minutes. To cook turkey meat. 

Take ground up turkey and cook in skillet approx. 7 

minutes. Sprinkle with 1/2 tsp. chili spice. 

Vegetarian Option: In place of turkey burger, use 

meatless taco meat recipe (from week 2) or 1/2 c. 

kidney beans or beans of choice.

Turkey Pitas 

Ingredients: 

✯ 4 Iceberg Lettuce Wedges 

✯ 1 lb. Extra Lean Turkey Burger 

✯ 1 Organic Green Bell Pepper, chopped 

✯ ½ Organic Onion, diced 

✯ 1 c. Salsa (Store Bought or Homemade Recipe) 

Sauce: 

✯ 1 tbsp. Apple Cider Vinegar 


✯ 1 tsp. Cumin 

✯ 1 tsp. Chili Powder 

Cook turkey burger, bell pepper, onion in skillet 

until burger is fully cooked. Approx. 10 minutes. While 

turkey burger is cooking, mix together the sauce 

ingredients. Once turkey is fully cooked, mix in the 

sauce and place in ½ whole wheat pita with ¼ cup 

salsa. Eat 1 serving and save for future lunch or 

dinners. Serves 4 

NOTE: You can have a side of ½ c. legumes or beans 

as your carb source or place them in the wrap. 

Vegetarian Option; In place of turkey burger, use ½ c. 

white navy beans.

Tuscan Tuna Sandwich 

Ingredients: 

✯ 1 6-oz. Can Chunk Light Tuna, Drained 

✯ 1 15-oz. Can Small White Beans, such as 

Cannellini or Great Northern, Rinsed 

✯ 5 Organic Cherry Tomatoes, quartered 

✯ 2 Organic Scallions, trimmed and sliced 


✯ 1 tbsp. Fresh squeezed Organic Lemon Juice 

✯ ¼ tsp. Sea Salt 

✯ Freshly Ground Black Pepper, to taste 

Combine tuna, beans, tomatoes, scallions, oil, lemon 

juice, sea salt and black pepper in a medium 

bowl. Stir gently. Refrigerate until ready to 

serve. Serve it in a lettuce wrap or gluten free 

pita. 

You can make it ahead and store it covered in the 

refrigerator for several days. If you do, use it as 

a wrap filling for the next day’s lunch. Makes 2 

sandwiches: Eat 1 serving. 

Vegetarian Option: Take out tuna.

Ground Beef and Buttery Zucchini 

Ingredients: 

✯ 1 lb. Lean Grass-Fed Beef 

✯ Juice of 1 Fresh Lemon 

✯ 4 Small Organic Zucchini or 2 Medium Sized 

✯ 1-2 tsp. Chili Spice (this is optional) 

In a frying pan add 1 tbsp. extra-virgin olive oil 

and beef. Sauté beef and then add in cut zucchini 

pieces. Cook until zucchini is soft and buttery and 

meat is cooked through. Add fresh spices and 

lemon juice on top. Sprinkle sea salt and black 

pepper to taste. 

Makes 2 servings. Eat half now and the other half 

for lunch or dinner tomorrow.

Creamy Broccoli Pasta Dish 

Ingredients: 

✯ ½ c. Brown Rice or Quinoa Pasta Noodles 

✯ ½ c. Organic Broccoli, trimmed and in pieces 

✯ 1/3 c. Vegetarian Chicken Flavored Broth 

✯ 1 tsp. Brown Rice Flour or Gluten Free Flour 


✯ 1 Minced Garlic Clove 

✯ ½ c. Chickpeas, drained 

✯ 1 tsp. Red Wine Vinegar 

✯ Sea Salt and Black Pepper to Taste 

Place noodles and broccoli in saucepan together 

and cook until done (about 6 min.). When done 

drain water. In a separate sauce pan, mix oil and 

garlic and heat for 30 sec. then slowly add broth 

and flour and whisk together constantly until it 

thickens. Add chickpeas, vinegar, sea salt and 

black pepper and pasts and cook, stirring 

constantly until heated through and coated with 

the sauce. (approx. 2 min.)

Delicious Apple Salad 

Ingredients: 

✯ ½ c. Dark Mixed Greens of your choice 

✯ 1 tbsp. Chopped Cashews (or Raw Unsalted Nut 

of your choice) 

✯ ½ Sliced Organic Green Apple 


Combine ingredients. 

NOTE: You can always add turkey or chicken for 

protein. Also, chia seeds and raw nuts can be 

added as protein sources. 

Pesto Pizza 

Ingredients: 

✯ 1 Gluten Free Pita or Tortilla 

✯ 2 tsp. Pesto 

✯ ½ c. Arugula 

✯ ¼ Chopped Organic Tomato 

✯ 1 tbsp. Pine Nuts 

✯ 1 tsp. Freshly squeezed Lemon Juice 

Place 2 tsp. of pesto on pita and broil in oven 

until golden. Approx. 2-5 minutes. Take out and 

top with remaining ingredients. Black pepper to 

taste.

Turkey Wraps 

Ingredients: 

✯ 4 Iceberg Lettuce Wedges 

✯ 1 lb. Extra Lean Turkey Burger 

✯ 1 Chopped Green Bell Pepper 

✯ ½ Organic Onion, diced 

✯ 1 c. Salsa (store bought or homemade recipe) 

Sauce: 



✯ 1 tsp. Cumin 

✯ 1 tsp. Chili Powder 

Cook turkey burger, bell pepper, onion in skillet 

until burger is fully cooked. Approx. 10 minutes. 

While turkey burger is cooking, mix together the 

sauce ingredients. Once turkey is fully cooked, 

mix in the sauce and place in lettuce wedge with 

¼ cup salsa. 

NOTE: You can have a side of ½ c. legumes or 

beans as your carb source or place them in the 

wrap. 

Vegetarian Option; In place of turkey burger, use ½ 

c. white navy beans. 

Eat 1 serving and save for future lunch or dinners. 

Serves 4

Asparagus and Chicken 

Ingredients: 

✯ 3 oz. Pre-Cooked Chicken with Natural Spices 

✯ ½ c. Organic Asparagus 

✯ Extra-Virgin Olive Oil 

✯ Black Pepper and Sea Salt 

Place asparagus on baking sheet and drizzle with 

extra-virgin olive oil and sprinkle with black 

pepper and sea salt. Place in oven on broil for 10 

minutes, rotating them at 5 minutes. 

Grab your pre-cooked chicken and reheat in oven or 

you can cook chicken on baking sheet in 

oven at 350 degrees for approx. 25-30 minutes. To 

season your chicken, find an all-natural all 

spice that is not loaded with salt.

Portobello Mushroom Burger 

Ingredients: 

✯ 1 Portobello Mushroom Cap 

✯ 2 tsp. Balsamic Vinegar 


✯ Dash Dried Basil 

✯ 1 Minced Garlic Wedge 

✯ Sea Salt and Black Pepper to taste 

Mix all together and dip portobello mushroom in 

sauce-let sit for a bit and then place on grill 

for approx. 5 min on each side or until tender. 

Sprinkle 1 tbsp. of hemp seeds on top. 

Mixed Sprout and Avocado Salad 

Ingredients: 

✯ 3.5 oz. Fresh Sprouts 

✯ Squeeze 1 Fresh Lemon 

✯ 1 Small Organic Avocado 

✯ 1 Handful of Brazil Nuts 

✯ 1 tbsp. Hemp Seeds 

Wash sprouts and squeeze lemon over them. Cut 

out avocado and add to sprouts. Place mixture 

in avocado shell and top with Brazil nuts and 

hemp seeds.

Cowboy Caviar 

Ingredients: 

✯ 2-15 oz. Cans Black Beans, rinsed 

✯ 1-17 oz. Can Whole Kernel Corn, drained 

✯ 2 Large Organic Tomatoes, chopped 

✯ 1 Large Organic Avocado. Diced 

✯ ½ Organic Red Onion, chopped 

✯ ¼ c. (Chopped Fresh Cilantro 

Dressing: 

✯ 1 tbsp. Red Wine Vinegar 

✯ 1 Clove Garlic 

✯ 1/8 tsp. Cumin 

✯ 3-4 tbsp. Fresh squeezed Lime Juice 



✯ ½ tsp. Black Pepper 

Combine all ingredients in bowl, cover and chill, 

and garnish with avocado slices or cilantro sprigs. 

To add protein, add 3 oz. (85g) shrimp or chicken. 

Or you can sprinkle 1 tbsp. hemp seeds on top. 

1 c. is a serving for this dish.

Dinner 


Fired Up Metabolism Drink 

Ingredients: 

✯ ½ c. Plain Kefir (if you can’t get plain 

Kefir, use plain Greek yogurt or 1 scoop 

Clean Protein Powder) 


Life Greens 

✯ 2 tbsp. Cacao Powder (100% dark chocolate) 

✯ 1 Organic Banana 



✯ ½ c. Ice 

Blend all together in blender. 

Sensual Warrior Drink 

Ingredients: 

✯ 1-2 tbsp. Cacao Powder 


✯ 2 tbsp. Hemp Seeds (or 1 scoop of chocolate 

clean protein powder) 

✯ 1 c. Water or Coconut Water (can 

substitute coconut milk for creamier texture) 

✯ 1 tsp. Maca Powder (optional) 


Blend all together in blender.

Coconut Kale 

Ingredients: 

✯ 2 tsp. Coconut Oil (Flaxseed or Extra-Virgin 

Olive Oil) 

✯ 1 ½ c. Fresh Organic Kale 

✯ 1 c. Pre-made Quinoa 

✯ 2-3 tsp. Bragg’s Apple Cider Vinegar 

✯ ¼ tsp. Cumin Powder 

✯ Black Pepper, Sea Salt, and Red Pepper Flakes 

to taste. 

Sauté coconut oil, kale, and quinoa on medium-high 

heat in skillet until kale starts to wilt. 

Approximately 5 minutes. 

Drizzle on top: 

Mix together 2-3 tsp. Bragg’s apple cider vinegar, 

¼ tsp cumin powder, black pepper, pinch of 

red pepper flakes, and sea salt.

Turkey Bacon and Bok Choy Salad 

Ingredients: 

✯ 1 Organic Carrot, thinly sliced on the bias 

✯ 1 Bunch Baby Bok Choy stem cut into thin ½ in. 

long slices and leaves cut into 1 in. pieces. 

✯ 3 oz. Turkey Bacon 

✯ ½ c. BPA-free Canned Cannellini (aka White 

Kidney) or Navy Beans, drained and rinsed. 

✯ ¼ c. Organic Grape Tomatoes, halved 

✯ 1 tbsp. Shaved Parmesan Cheese 

✯ 1 tbsp. Chopped Fresh Basil 

(Vegetarian Option: Leave out the bacon or you can add 

1 tbsp. hemp seeds in place of bacon.) 

Dressing: 

✯ 1 Clove Garlic 

✯ ½ tbsp. Balsamic Vinegar 

✯ ½ tbsp. Extra-Virgin Olive Oil 

✯ 1 tbsp. Chopped Fresh Basil 

✯ 1 tsp. Fresh Lemon Juice 

✯ ¼ tsp. Ground Black Pepper 

1. In a large steamer basket set over top of a pot of 

gently simmering water, add carrots and steam for 4 

minutes. Add bok choy stem and leaves and steam for 1 

minute. 

2. Meanwhile, mist a nonstick skillet with coconut oil 

spray and heat on medium-high. Add bacon and cook, 

turning once, until lightly browned, about 1 minute per 

side. When cool enough to handle, slice thinly. 

3. Prepare dressing: In a blender, blend dressing 

ingredients or whisk and add ¼ c water until smooth.

Energy Boosting Smoothie 

Ingredients: 

✯ 1 tbsp. Cacoa Powder 

✯ 1 tbsp. Peanut Butter 


✯ 4 oz. Plain Greek Yogurt or 1 scoop Clean 

Protein Powder 

✯ ¼ c. Fresh Organic Spinach or Kale or 1 scoop 


✯ Sprinkle as much cinnamon as you like 

✯ Dash of Cayenne Pepper 


Lemon Infused Salmon and Veggies 

Ingredients: 

✯ 3 oz. Salmon 

✯ ½ c. Steamed Veggies 

✯ ½ c. Brown Rice 

✯ Juice from ½ of Organic Lemon 


✯ Black Pepper, to taste 

1. Take 3 oz. salmon place in tin foil. Squeeze ½ 

lemon juice on it and top with black pepper. Secure 

in tin foil and bake at 350 degrees for 30 min. 

2. Cook brown rice according to package directions. 

Add any spice you would like. I love curry spice. 

3. Steam ½ c. of veggies (beets), top with black 

pepper & 1 tsp. of extra-virgin olive oil 

Vegetarian Option: (Use in place of Salmon) 

Tartine withe Chickpeas and Chard (See next page for 

The recipe.)

Tartine withe Chickpeas and Chard 

(Used as replacement for salmon in the Lemon Infused Salmon 

and Veggies dinner. Makes 2 servings. Eat half and save for 

lunch or dinner the next day.) 

Ingredients: 

✯ 1 Shallot, sliced 

✯ 2 Garlic Cloves, sliced 

✯ 1 Pinch Red Pepper Flakes 

✯ 1 Bunch Swiss Chard 

✯ 1/3 c. White Wine Vinegar or Regular White Wine 

✯ 2 Slices Ezekiel or Gluten Free Bread 

✯ ¼ c. (85g) Low-Fat Ricotta Cheese 


✯ 1 15 oz. can of Chickpeas, just a bit of the 

liquid poured out 

✯ Sea Salt 

✯ Black Pepper 

1. In a medium skillet over medium heat, sauté the shallot and 

garlic in the oil until translucent and fragrant, about 2 

minutes. Stir in the red pepper flakes. Add the chard, stems 

removed and coarsely chopped, to the skillet, tossing to 

coat. 

2. Turn the heat up and add the white wine, bringing it quickly 

to a boil. Turn the heat down to medium and simmer, stirring 

occasionally, until the chard is wilted, about 4 minutes. 

3. Add the chickpeas and most of their liquid to keep the 

mixture moist. Continue to cook until the chard is tender, 

another minute or so. Season with sea salt and black pepper 

to taste. 

4. To serve as an easy meal, slather each piece of toast 

with 2 tablespoons of ricotta. Top each with a big portion of 

the chard and chickpea mixture.

Tilapia with Rice Pilaf and Sugar Snap Peas 

Ingredients: 

✯ 3 oz. Tilapia 

✯ ½ c Pkg. Rice Pilaf 

✯ ½ c. Organic Sugar Snap Peas 

1. Cook tilapia in 1 tsp. extra-virgin olive oil and with a 

dash of sea salt and black pepper for approx. 3 mins. 

on each side. Then prepare rice pilaf as directed on pkg. 

2. Cook sugar snap peas in same skillet as tilapia for 

about 3 minutes. 

Vegetarian option: (use Lemon Quinoa with Cilantro, 

Dried Fruit and Almonds in place of Tilapia) 

Lemon Quinoa with Cilantro, Dried 

Fruit and Almonds 

Ingredients: 


✯ 1 Garlic Clove, minced 

✯ ¼ tsp. Turmeric Spice 

✯ 1 c. Pre-Cooked Quinoa 

✯ 1 tsp. Finely Grated Lemon Peel 

✯ 1/8 c. Fresh Cilantro Chopped 

✯ 1 tbsp. Fresh Lemon Juice 

✯ 1 tbsp. Raisins or Dried Fruit of Choice 

✯ 1 tbsp. Crushed Raw Almonds 

Mix all spices and wet ingredients together. Mix in the 

quinoa. Top with dried fruit and almonds.

Savory Hummus and Veggie Wrap 

Ingredients: 

✯ 1 Large Romaine Leaf to make a lettuce wrap. 

✯ ¼ c. Hummus, Recipe 

✯ 1/3 c. Baby Greens 

✯ 4 slices Organic Cucumber 

✯ ½ c. Cooked Quinoa 

✯ 1 Bell Pepper color of your choice, sliced 

Mix all together and place in lettuce wrap. 

Hummus Dip: 

✯ 1 ½ c. Cooked or Canned Chickpeas 



✯ ¼ c. Sesame Tahini 




✯ Pinch of Cayenne Pepper 

1 serving = ½ cup

Pasta Dish 

Ingredients: 

✯ ½ c. Brown Rice Pasta (dry) or Quinoa (prepared as 

instructed on packages) 

✯ 3 oz. Cooked Chicken, sliced or cubed 

✯ 2 tbsp. Fresh squeezed Lemon Juice 

✯ ½ tsp. Extra-Virgin Olive Oil 

✯ ½ c. Chopped Organic Basil 

✯ ½ c. Organic Mushrooms. 

Sauté mushrooms, extra-virgin olive oil and chicken 

together until mushrooms are lightly 

browned. Place on top of cooked pasta and top with 

fresh basil and lemon juice. 

Vegetarian Option: Instead of chicken, you can add 

hemp seeds or ½ c. beans of your choice.

Salmon Teriyaki 

(also can replace salmon for chicken) 

Sauce Ingredients: 

✯ ¼ c. Tamari 

✯ ¼ c. Dry Sherry 

✯ 1 tbsp. Coconut Oil, melted 

✯ 1 tbsp. Fresh Ginger (can use powder as well) 

✯ 2 Cloves of Garlic. 

Mix all together in a glass container. Place 3 oz. 

salmon in marinade (can add more salmon if you are 

having company). Cover and place in fridge for 2 

hours. NOTE: The coconut oil will become solid again 

when cooled in the fridge. Grill the fish in the oven 

under broil for 3-4 mins. on each side. 

Eat ½ c. Steamed Asparagus or ½ c. Lentils Cooked 

as a side dish.

Meatless Taco Salad 

Ingredients: 

✯½ c. Chickpeas 

✯½ c. Raw Walnuts 

✯½ tsp. Corriander 

✯½ tsp Chili Powder 

✯½ tsp. Garlic Powder or Fresh Garlic 

✯½ tsp. Onion Powder 

✯½ tsp. Paprika 

Pulse all the above ingredients in a food processor. 

Don’t over process. You want it to have a 

chunky texture. 

Chili Lime Dressing: 

✯ Juice from 1/4 of Organic Lime 

✯ Pinch Garlic, Chili, Onion & Parsley Powder 



Take 1 c. chopped romaine lettuce and top with 

1/4-1/2 c. fresh salsa and chickpea taco meat. Finally, 

put 1/2 c. avocado and chili lime dressing on top.

Lemon Chicken with Bean and Veggie Salad 

Ingredients: 


✯ ¼ tsp. Black Pepper 

✯ ½ c. Ground Up Walnuts 

✯ 3 oz. Chicken Breast 


✯ ¼ c. Fresh squeezed Organic Lemon Juice 

✯ 1 tbsp. Fresh Parsley, minced 

1. Mix sea salt and black pepper in with the crushed walnuts. Put 

the chicken in nuts and coat both sides. Put 3 tbsp. extra-virgin 

olive oil in the skillet and sauté chicken breast about 3 mins. on 

each side until lightly brown. 

2. Pour the lemon juice into the skillet, bring to a boil. Let the 

chicken simmer in the liquid for 5 mins. Garnish with lemon and 

parley. 

Bean and Veggie Salad: 

Ingredients: 

✯ 2- 15 oz. Cans Chickpeas 

✯ 3 Organic Red Bell Peppers, diced 

✯ 1 c. Organic Cilantro, chopped 

✯ 1 c. Flat Leaf Parsley, chopped 



Mix all ingredients and add lemon and sea salt to taste. 

1 serving = ½ cup (put the leftovers in the fridge for later). 

Vegetarian Option: (in place of Chicken) 

Lemon Artichoke 

Prepare sauce from Lemon Chicken without the chicken and put aside. 

Boil 1 large organic artichoke until fully cooked. 

Approx. 7 min. Dip in sauce.

Chocolate Banana Smoothie 

Ingredients: 

✯ ½ c. Organic Spinach or Kale or 1 scoop Spring of 

Life Greens 

✯ 1 tbsp. Raw Cacao Powder 

✯ ½ c. Plain Kefir or 1 scoop Clean Protein Powder 

✯ ½ Large or 1 Small Organic Banana (you can 

substitute for frozen cherries or blueberries) 

✯ ½ c. Raw Uncooked Gluten-Free Oats 


Mix all together for a delicious dinner on-the-go. 

Curry Quinoa 

Ingredients: 

✯ ¼ c. Quinoa 

✯ ½ c. Shredded Organic Carrots 

✯ 2 tbsp. Dried Cranberries 

✯ ¼ c. Canned Chickpeas, drained 

✯ ½ tsp. Curry Powder 

✯ 3 oz. Cooked Chicken Cubed 

Cook quinoa according to package directions. Remove 

from heat, and let stand 10 minutes. Fluff 

with a fork and add ½ c. shredded carrots, 2 tbsp. 

dried cranberries, ¼ c. canned chickpeas and curry 

powder. Eat ½ c. as your starch option. 

Vegetarian Option: Leave out the chicken. You can top 

with 2 tbsp. hemp or chia seeds if desired.

Southwestern Grilled Tuna 

Ingredients: 

✯ 1/4 tsp. Chili Powder 

✯ 1/4 tsp. Ground Cumin 

✯ 4 oz. Yellow Fin Tuna Fillet 

✯ 1/4 tsp. Pepper 


✯ Sprinkle with Black Pepper 

Brush yellow tuna with extra-virgin olive oil, chili powder, 

ground cumin, and pepper. Grill until desired doneness. Can be 

lightly seared or cooked well. Top with ¼ cup fresh salsa and 

serve with a cantaloupe wedge. 

Vegetarian Option: Use 1 large organic Portobello mushroom. 

Brush with all ingredients listed above and cook on grill or 

skillet for 5 minutes on each side. Top with fresh salsa. 

Spicy Salsa Fresca: 

Ingredients: 

✯ 1½ lbs. of Organic Roma Tomatoes, chopped 

✯ 1 Organic Jalapeno 

✯ 1 Medium Organic Onion 


✯ 4 tbsp. of Fresh Squeezed Lime Juice 

✯ ½ c. Fresh Cilantro 

✯ Sea Salt and Black Pepper, to taste 

In a blender or finely chopped mix together jalapeno and onion. 

Once chopped add tomato, garlic, lime juice, cilantro and sea 

salt/black pepper 

Eat 1 c. with 1/2 c. (95g) cut organic veggies of choice

Peanut Butter Salad 

Ingredients: 

✯ ½ tbsp. Natural Peanut or Almond Butter 

✯ 1½ tbsp. Warm Water (whisk together until 

smooth) 

✯ ½ c. Mixed Greens 

✯ 2 tbsp. Raisins 

Whisk peanut butter and water together. Toss with 

mixed greens and raisins. 

NOTE: You can always add chicken or any meat source 

that sounds good for your protein. Also, chia seeds 

and raw nuts can be added as protein sources. 

Fiesta Salad 

Ingredients: 

✯ ½ c. Romaine Lettuce (You Could Use Any Salad 

Greens You Prefer) 

✯ 3 oz. Cooked Chicken Breast 

✯ ¼ c. Canned Black Beans (Rinsed and Drained) 

✯ ½ Chopped Organic Avocado 

✯ 1/8 c. Chopped Organic Tomatoes 

✯ ½ Fresh Lime, Squeezed 

Mix all together and enjoy! 

Vegetarian Option: Leave out chicken

Nacho Cheese Kale Chips w/ a Side of Fruit 

Ingredients: 

✯ 1-2 Large Bunch of Organic Kale 

✯ ½ c. Cashew Butter or 1 c. Raw Cashews 

✯ 1 Organic Red Bell Pepper, chopped 

✯ ¼ c.- ½ c. Nutritional Yeast 

✯ Juice from 1 Lemon 

✯ ½ tsp. Sea Salt and Garlic Powder 

Mix together all ingredients except for kale in 

blender or food processor until creamy. Mix together 

with kale in a bowl. Lay on a baking sheet lined 

with aluminum foil and cook on 300 degrees 

for 20 minutes. You want it to be nice and crunchy. 

You can eat up to 1 1/2 c. of this yummy snack. 

Eat with 1 medium fruit of choice. 

Tuna Pita Sandwich 

Ingredients: 

✯ Iceberg Lettuce Wedge 

✯ 3 oz. Tuna in Water 

✯ Plain Greek Yogurt 

✯ 1 tsp. Dijon Mustard or Regular 

✯ 1 tsp. Fresh Chives 

✯ ¼ c. Diced Fennel 

Mix ingredients and place inside a gluten free pita 

or iceberg lettuce wedge. 

Vegetarian Option: In place of tuna, mash up 1/2 c. 

chickpeas

Makes 4 cups: Eat 1 cup 

Coconut Pumpkin Soup 

Ingredients: 

✯ 1 can Chicken or Veggie Broth 

✯ 1 14 oz. Can Lite Coconut Milk 

✯ 1 15 oz. Can Pumpkin 

✯ 2 Cooked Chicken Breasts Chopped 

✯ 1 Organic Onion 

✯ ½ tsp. Cumin 

✯ 2 tsp. Curry 

✯ 1/8 c. Fresh Ginger 

Cook for 10 minutes. For your protein addition, you 

can add chopped cooked chicken to the end if you 

want. YUM! 

Vegetarian Option: You can leave chicken breast out 

and add 

1/2 c. chickpeas.

Veggie Side Dish with Shrimp 

Ingredients: 

✯ 2 Spears of Organic Asparagus 

✯ ½ c. Organic Broccoli 



✯ 2 tsp. Fresh squeezed Lemon Juice 

✯ 4 oz. Pre-Cooked Shrimp (If shrimp is frozen, thaw 

first) 

Sprinkle asparagus and broccoli with 1 tsp. of extravirgin 

olive oil and minced garlic, sea salt 

and black pepper, and roast them in the oven at 400 

deg. until they get a little crispy. Take them out 

and drizzle with 2 tsp. of lemon juice. 

Vegetarian Option: In place of shrimp, you can boil 2 

eggs for 9 minutes and either eat on the 

side or slice in with the asparagus dish. 

Shrimp Cobb Salad Recipe 

Ingredients: 

✯ 1 c. Hearts of Romaine, chopped 

✯ 5 Organic Grape or Cherry Tomatoes 

✯ ¼ c. Sliced Organic Cucumber 

✯ 1 Hardboiled Egg, sliced 

✯ 5 Shrimp, cooked and peeled 

✯ Freshly Ground Black Pepper, to taste

Flavor Popping Southwest Wrap 

Ingredients: 

✯ 1 Gluten-Free Tortilla or Lettuce Wedge 

✯ ½ c. Shredded Lettuce 

✯ 1/3 c. Black Beans 

✯ 2 tbsp. Organic Red Onion & Cilantro, diced 

✯ 1 tbsp. Salsa 

✯ Lime Juice, to taste 

Place all ingredients in the gluten free tortilla or 

lettuce wedge and enjoy! 

Stuffed Avocados 

Ingredients: 

✯ 3 oz. Cooked Chicken Breast, cubed or 

4oz. Cooked Shrimp 


✯ ¼ c. Organic Celery, thinly sliced 

✯ Pinch of Sea Salt and Black Pepper 

✯ 1/8 tsp. of Curry or Turmeric Spice 

✯ 1 Organic Avocado 

Mix all ingredients together and place in both 

halves of avocado. Scoop out and enjoy! 

Vegetarian Option: Instead of chicken, use ½ c. 

chickpeas

Pea and Bacon Dish 

Ingredients: 

✯ 4 Slices Turkey Bacon, Cut into Little Pieces 

✯ 1 c. Frozen Organic Peas 

✯ ¼ c. Mint Leaves, picked 

✯ 3 tbsp. Sherry Vinegar or Fresh squeezed Lemon 

✯ 1 Medium Lettuce Leaves, Washed & Dried 

1. Heat a few tbsp. extra-virgin olive oil in a large 

frying pan. 

2. Cook bacon, stirring occasionally for a few 

minutes, or until crisp and delicious. Remove bacon 

from the pan and drain on paper towel. 

3. Add peas to the pan and cook stirring for a few 

minutes or until starting to shrivel a little. Stir 

in mint and 1 tbsp. vinegar or lemon juice. Remove 

from the heat. Taste and season. 

4. Meanwhile, whisk to combine the remaining 2 tbsp. 

vinegar with 1 tbsp. extra-virgin olive oil 

in a large bowl. Season. 

5. When you’re ready to serve, toss lettuce leaves, 

spoon peas over top, and finally sprinkle with 

bacon.

Gouda Chicken Soup 

Ingredients: 

✯ ½ Rotisserie Chicken or 6 oz. Chicken Breast 

✯ ½ c. Salsa 

✯ ½ tsp. Chili Powder 

✯ 1 Cloves Garlic Chopped 

✯ ½ Quart Water 

✯ 3 oz. Plain Greek Yogurt 

✯ 3 oz. Gouda Cheese Shredded 

✯ 1 can Navy Beans 

In a large stock pan pour in the water, add the 

chicken (whole if rotisserie or use pre-cooked 

chicken), garlic and chili powder. Boil for 8 minutes. 

Pull the chicken out of the water and pull off 

the chicken if it is a whole chicken. Add the 

yogurt, beans, and gouda. Bring to a boil until the 

cheese melts. 1-2 minutes. Use salsa to garnish the 

soup or pour over salad. Enjoy with ½ c. salad 

greens. 

Vegetarian Option: Instead of adding chicken, add 1 

can white beans or beans of choice. 

Makes 2 servings.

Veggie Side Dish with Chicken 

Ingredients: 

✯ 2 Spears of Organic Asparagus 

✯ ½ c. Organic Broccoli 



✯ 2 tsp. Freshly squeezed Lemon Juice 

Sprinkle asparagus and broccoli with 1 tsp. of 

extra-virgin olive oil and minced garlic, sea salt 

and black pepper, and roast them in the oven at 

400 deg. until they get a little crispy. 

Take them out and drizzle with 2 tsp. of lemon 

juice. Serve with 3 oz. chicken breast. 

Vegetarian Options: 

✯ 2 Eggs, on the side 


✯ Sprinkle ¼ c. of Hemp or Chia Seeds on top of 

cooked asparagus and broccoli.

Delicious Healthy Egg Salad 

Ingredients: 

✯ 3 Hardboiled Eggs, peeled and chopped 

✯ 2 tbsp. Finely Diced Celery 


✯ 2 tsp. Dijon Mustard 

✯ 1 tsp. Minced Scallion Greens 


Mix all ingredients together. Place in 2 lettuce 

wrap 

Shrimp Cobb Salad Recipe 

Ingredients: 

✯ 1 c. Hearts of Romaine, chopped 

✯ 5 Organic Grape or Cherry Tomatoes 


✯ 1 Hardboiled Egg, sliced 

✯ 5 Cooked Peeled Shrimp 



Vegetarian Option: Instead of shrimp, add 1 more 

hardboiled egg

Snack 


Power Smoothie 

Ingredients: 


✯ 1 tbsp. Flax Seeds or Chia Seeds (or 1 scoop 

vanilla Clean Protein Powder) 

✯ ½ c. Organic Raspberries or any Berry 


✯ ¼ c. Organic Spinach or 1 scoop Spring of 

Life Greens 

✯ ½ tbsp. Almond Butter 

✯ 2 tsp. Fresh Squeezed Lemon Juice 

Blend together. 

Vital Nutrients Smoothie 

Ingredients: 

✯ ½ c. Organic Papaya (you can use mango or 

leave out if you can’t get it) 

✯ ¼ c. Organic Kale or 1 scoop Spring of Life 

Greens 



✯ ½ Organic Green Apple 

✯ 1/8 tsp. Turmeric Spice 

Mix all together in juicer or blender (ice optional). 

If using a blender, add around ½-1 c. water.

Eggs & Berries 

✯ 2 Hard boiled or scrambled eggs 

✯ 3 Strawberries 

Vegetarian Option: 

1 c. Plain Greek yogurt with 3 strawberries diced 

on top. 

Flush out Fat Smoothie 

Ingredients: 

✯ ½ c. Chopped Organic Kale Leaves or 1 scoop 


✯ ½ c. Frozen or Fresh Organic Mango 

✯ 1 Celery Stalk, chopped 

✯ ½ c. Fresh Orange Juice or Coconut Water 

✯ 1/8 c. Chopped Flat-Leaf Parsley 

✯ 1/8 c. Chopped Fresh Mint 

✯ Handful Ice (optional, but I love cold smoothies) 


Flavorful Yogurt 

Ingredients: 

✯ ½ c. Plain Greek Yogurt 

✯ ¼ c. Fresh or Frozen Organic Berries 

✯ 1 tbsp. Hemp Seeds or Crushed Raw Nuts, 

sprinkled over the top 

Veggies and Dip 

Ingredients: 

✯ ½ c. Plain Greek Yogurt with Crushed 

Pepper, Rosemary & Dill 

✯ ½ c. Sliced Organic Red Peppers or Veggie 

of choice from veggie list 

Fruit Delight 

Ingredients: 

✯ ½ c. Plain Greek Yogurt topped with ¼ c. 

fruit of choice 

✯ sprinkle with cinnamon 

✯ sprinkle with 1 tsp. of stevia

Savory Chicken Quinoa 

Ingredients: 

✯ ¼ c. Quinoa 



✯ Top with Desired Spices and Herbs. 

Prepare a batch of quinoa as package states. Add 

in 3 cooked chicken breasts (cubed). Place in 

refrigerator and take out ¼ to ½ cup for a snack 

on the go. Drizzle 1 tbsp. of extra virgin olive oil 

and fresh spices and herbs. 

Vegetarian option: Leave out the chicken and add 3 

oz. of cooked artichoke hearts cut or diced. 

Hardboiled Eggs and Cherry Tomatoes 

Ingredients: 

✯ 2 Hardboiled Eggs Topped with Sea Salt 

✯ Black Pepper 

✯ A Pinch of Cayenne Pepper 

✯ 4 Cherry Tomatoes

Chocolate Chip Cookie Dough 

Ingredients: 

✯ 2 Scoops Vanilla Clean Protein Powder 

✯ 1 Cup Almond Meal 

✯ ½ Cup Almond or Peanut Butter 

✯ ¼ Cup Maple Syrup 

✯ ¼ Cup Mini Dark Chocolate Chips (at least 80% 

Cacao) 

Mix all together for a very yummy treat. 

Makes 18 Balls 

Berry Delight 

Ingredients: 


✯ ¼ c. Organic Berries 

✯ 1 tsp. Stevia (optional) 

Mix all together for a delicious treat. 

Cucumbers and Cottage Cheese 

✯ ½ c. Cottage Cheese 

✯ ¼ c. sliced Organic Cucumber 

You can mix the cucumber in the cottage cheese or 

you can separate them.

Peanut Butter Bites 

Ingredients: 

✯ ½ c. Peanut or Almond Butter 

✯ ¼ c. Raw Honey 

✯ 1-2 Scoop Clean Protein Powder or ¼ c. Almond 

Meal 

✯ ¼ c. Water 

✯ 2 c. Raw Uncooked Gluten Free Oats 

Mix all together and make into 1-inch (2.5cm) balls. 

Store in the freezer. 

Makes about 12. Eat 2 of them for 1 snack, place 

the rest in the freezer for a yummy snack on the 

go. 

Hardboiled Eggs and Berries 

✯ 2 Hardboiled Eggs 

✯ ¼ c. Organic Strawberries

Indian Lassi 

Ingredients: 

✯ ½ c. Plain Kefir mixed with 1 tsp. Stevia or 

Raw Honey 

✯ ½ tsp. Cinnamon 

✯ ¼ c. Organic Spinach or 1 scoop Springs of Life 

Greens 

Blend all together in blender. 

You can add vanilla or mint extract for an extra 

kick of flavor. 

Eggs and Toast 

Ingredients: 

✯ 2 Broiled Eggs 

✯ 1 slice Ezekiel bread topped with 1 tbsp. of 

almond or peanut butter sprinkled with 

cinnamon. 

Berry Delight 

✯ ½ c. Plain Greek Yogurt topped with 

✯ ¼ c. Berries and 

✯ 1 tsp. of Stevia (optional)

Veggie Dip 

Ingredients: 


✯ Handful of Fresh Basil 

✯ Cilantro and a Pinch of Cayenne Pepper. 

✯ ¼ c. Sliced Organic Celery 

Mix together in a bowl: plain Greek, basil, cilantro, 

and a pinch of cayenne pepper. Dip with sliced 

celery. 

Cottage Cheese with a Side of Quinoa 

Ingredients: 

✯ 1/2 c. Cottage Cheese sprinkled with Cinnamon 

(optional) 

✯ ½ c. Cooked Quinoa (prepared as directed on 

package) 

Mix quinoa with sea salt and black pepper for a 

savory taste or cinnamon and a small amount of 

stevia for a sweet taste.

Mango Smoothie 

Ingredients: 

✯ ½ c. Plain Greek Yogurt or Plain Kefir, or 1 

scoop Clean Protein Powder 

✯ ¼ c. Organic Mango 


✯ ½ c. Coconut Water 


✯ A Handful of Ice 

Mix all together in the blender. 

Hummus Dip 

✯ 1 ½ c. Cooked or Canned Chickpeas 



✯ ¼ c. Sesame Tahini 





1 serving = ½ c. hummus with ½ c. veggies of choice 

for dipping.

Kefir Smoothie 

✯ ½ c. Plain Kefir 

✯ A small Handful of Sunflower Seeds or Seed of 

choice. 

Drink With a side of 1 slice of Ezekiel bread with 2 

tsp. of almond or peanut butter. 

Cottage Cheese and Spice Pears 

✯ ½ c. Cottage Cheese 

✯ ¼ c. Organic Pears sliced 

Sprinkle cinnamon on top. 

Veggie Dip 

Ingredients: 


✯ A Handful of Fresh Basil and Cilantro 

✯ A Pinch of Cayenne Pepper. 

✯ ¼ c. Sliced Celery to dip 

Mix all the ingredients together.

Mango Coconut Smoothie 

Ingredients: 

✯ 2-3 tbsp. Fresh squeezed Lime Juice 

✯ ¼ c. Organic Spinach or 1 scoop Spring of Life 

Greens 

✯ ½ c. Ripe Organic Mango Chunks (from 1-2 

mangos) 

✯ 1 cup Unsweetened Coconut Water 

✯ Pinch of Cayenne Powder 

✯ 1 Scoop Vanilla Protein powder or 1 tbsp. of 

Hemp Seeds 

✯ Ice 

Combine all ingredients in a blender, and blend 

until smooth.

Chocolate Peanut Butter Bites 

Ingredients: 

✯ 1 c. Natural Peanut Butter or Almond Butter 


✯ 3 c. Old Fashioned Oats (you can ground this up 

in a blender if you want a cookie dough 

texture. Do not use quick oats.) 

✯ 2-3 Scoops Vanilla or Chocolate Protein Powder 

(I love chocolate!) 

✯ 1/3 c. Water 

Mix, roll into 1 inch balls, eat or freeze. 

Optional: You can roll in unsweetened coconut 

or add dark cacao nibs 

Eat 2. Makes approximately 25 balls 

Eggs and Veggies 

✯ 2 Hardboiled Eggs 

✯ 1/2 c. Chopped Organic Veggies of choice 

✯ Sea Salt and Black Pepper, to taste 

To boil the eggs, place in a pot on stove with 

water and boil for approx. 9 minutes.

Anti-Aging Smoothie 

Ingredients: 

✯ 1/3 c. Unsweetened Almond Milk 

✯ 2/3 c. Water 

✯ ½ c. Organic Kale or 1 scoop Spring of Life 

Greens 

✯ 1 Scoop Chocolate Clean Protein Powder 

✯ ¼ c. Frozen Organic Cherries or Blueberries 

✯ 6 Ice Cubes 

Blend ingredients together. 

Cookie Dough 

Ingredients: 

✯ Pulse or Puree 2/3 c. Garbanzo Beans 

✯ 2/3 c. Walnuts 

✯ ¼ c. Old Fashioned Oats 

✯ Add to Mixture ¼ c. Raw Honey or 100% Pure 

Maple Syrup 



✯ Handful of Cacao Nibs 

Mix all above ingredients. Make into 1-inch balls 

(2.5cm). Store in the freezer. 

Eat 2 balls.

Spinach Ice Cream 

NOTE: You will need a Blentec blender or Vitamix 

to make this recipe. Makes 4 servings. 

Ingredients: 

✯ ¾ c. Almond or Coconut Milk 



✯ ½ c. Clean Vanilla Protein Powder 

✯ 2 c. Organic Spinach, Lightly Packed 

✯ 1 ½ tbsp. Vanilla Extract 

✯ 2 ½ c. Ice Cubes 

Mix all of the ingredients in the lender. 

Serving size is 1 cup. 

Eggs and Toast 

Ingredients: 

✯ 2 Broiled Eggs 

✯ 1 slice Ezekiel bread topped with 1 tbsp. of 

almond or peanut butter sprinkled with 

cinnamon.

Eat 5 of them. 

Chocolate Covered Almonds 

Ingredients: 

✯ 10 Raw Unsalted Almonds 

✯ 4 Squares of Dark Chocolate (70% dark 

chocolate or higher) 

✯ 1 tsp. Unrefined Coconut Oil 

Heat up the dark chocolate and coconut oil until 

soft on low heat. Stir constantly. Add almonds 

and mix around until the almonds are coated with 

chocolate. Place on parchment paper until dried. 

Yummy, quick treat. 

Warm Apple 

Ingredients: 

✯ 1 Organic Apple (Sliced) 

✯ Cinnamon 

✯ 1 tsp. Stevia 

Broil for 1 minute, drain and sprinkle with cinnamon 

and stevia.

Nectarine Smoothie 

Ingredients: 

✯ 1 Chilled Organic Nectarine 


✯ ½ c. Organic Kale or Spinach or 1 scoop Spring 

of Life Greens 



Blend and serve. 

Soft Boiled Egg Salad 

Ingredients: 

✯ ¼ c. Arugula 

✯ 1 tbsp. Goat Cheese 

✯ 2 Soft Boiled Eggs 

✯ Handful of Shredded Basil 

Toss with 1 tbsp. good quality balsamic vinegar. 

Place 2 soft-boiled eggs on top 

NOTE: Cooking tip on the soft-boiled eggs, boil 

them for 9 minutes, take out immediately, and 

run cold water over them and then peel. Pick a 

carb preference from the exchange list, ex. oats 

or Ezekiel toast with a side of fruit or topped 

with fruit.

Banana Nice Cream 

Ingredients: 

✯ 1 Frozen Organic Banana 

✯ 1 c. Unsweetened Almond Milk 


Blend. Enjoy! 

Plum Bruschetta 

Ingredients: 

✯ 2 tbsp. Ricotta Cheese 

✯ 1 slice Toasted Ezekiel Bread 

✯ 1 Organic Plum 

✯ ½ tsp. Raw Honey 

✯ Pinch Nutmeg 

Mix 2 tbsp. non-fat ricotta cheese with a pinch of 

nutmeg, spread over toasted Ezekiel bread. Top 

with a sliced plum and drizzle ½ tsp. raw honey 

on top. 

Simple Orange Yogurt 

Ingredients: 

✯ 3 oz. Plain Greek yogurt 

✯ ½ c. Orange Segments (place on top) 

✯ 1 tsp. Raw Honey

Spicy Salsa Fresca 

Ingredients: 

✯ 1½ lbs. of Organic Roma Tomatoes, chopped 

✯ 1 Organic Jalapeno 

✯ 1 Medium Organic Onion 


✯ 4 tbsp. of Fresh Squeezed Lime Juice 

✯ ½ c. Fresh Organic Cilantro 

✯ Sea Salt and Black Pepper to taste 

In a blender or finely chopped mix together 

jalapeno and onion. Once chopped add tomato, 

garlic, lime juice, cilantro and sea salt/black 

pepper. Eat 1 c. with 1/2 c. cut organic veggies of 

choice 

Peppers & Fresh Dill Sauce 

Ingredients: 


✯ ½ tsp. Fresh Dill Chopped 


✯ ¼ c. Red Bell Pepper, sliced 

Mix Plain Greek Yogurt with Fresh Dill. Dip 

cucumber and bell peppers in dip.

Green Smoothie 

Ingredients: 

✯ ½ c Organic Kale or Collard Greens, firmly 

packed, stems removed, coarsely chopped (4 oz.) 

or 1 scoop Spring of Life Greens 

✯ ½ Organic Granny Smith Apple, coarsely chopped 

✯ 1 Ripe Organic Banana 

✯ ¼ c. Loosely packed Fresh Flat-Leaf Parsley 

Leaves 


Combine all ingredients in a blender, and blend 

until smooth. If the mixture is too thick, add a 

little more water. 

Chocolate Delight Smoothie 

Ingredients: 

✯ ¼ c. Organic Spinach or Kale Leaves or 1 scoop 





✯ ½ c. Plain Kefir or Yogurt or 1 scoop. of Clean 

Chocolate Protein Powder 


✯ ¼ c. Raw Uncooked Oats 

✯ Handful of Ice. 

Mix together for your on-the-go energy drink!

Powered Up Chocolate Avocado Dream 

Makes 2 drinks 

Ingredients: 

✯ 1 c. Milk/Almond /Coconut Milk 


✯ 1-2 scoops Clean Chocolate Protein Powder 

✯ ¼ c. Organic Cucumber 

✯ ½ c. Organic Spinach or 1 scoop Spring of Life 

Greens 

✯ 1 Ripe Organic Banana 

✯ 1 Organic Avocado 

✯ 3 Organic Figs (Optional) 

✯ 1 c. Ice 

Blend all together. Enjoy! It will sometimes come 

out like chocolate pudding. YUM! 

Chocolate Power Pudding 

Ingredients: 

✯ 1 scoop of Clean Chocolate Protein Powder or 

Hemp or Chia Seeds 


✯ 2 tsp. Unsweetened Cacao Powder 

✯ 1 Packet of Stevia (1 tsp.) 

✯ 6 Organic Raspberries 

Mix and eat.

Avocado Hummus 

Ingredients: 

✯ 2 tbsp. Organic Avocado (Puree) 

✯ 2 tbsp. Hummus, Recipe page 4 Week 2 

✯ ½ tsp. Fresh squeezed Lemon Juice 

✯ ½ c. Organic Red or Yellow Bell Pepper, sliced 

Serve as a dip with ½ cup sliced red or yellow 

bell pepper. 

Makes 2. 

Green Magic 

Ingredients: 


✯ Handful Organic Kale 

✯ Handful Organic Spinach or 1 scoop Spring of 

Life Greens 

✯ Thumb Tip Size of Fresh Ginger 

✯ ¼ c. Organic Cucumber 

✯ 1 tbsp. Hemp or Chia Seeds or Both 

✯ ½ Organic Pear or Apple 

Blend together and enjoy!

Fruit & Nut Energy Bars 

Eat 2 Balls or 1 Bar 

Makes Approx. 5 Bars or 10 Balls 

Ingredients: 

✯ 8 Organic Prunes 

✯ 5 Dried Figs (Optional) 

✯ ¼ c. of Almonds 

✯ 1 c. Slow Cooked Oats Blended into Powder 

✯ 1 scoop of Clean Chocolate Protein Powder 

Blend/pulse in blender prunes, figs and almonds. 

Then add oats and protein powder. 

NOTE: Very sticky consistency and the nuts are not 

evenly chopped, roll into balls or bars, wrap 

individual bars in plastic wrap, and then place in 

freezer until ready to eat.

Peppermint Protein Ice Cream 

Ingredients: 

✯ 1 c. Unsweetened Vanilla or Original Almond Milk 


✯ ¼ tsp. Peppermint Extract (or Any Flavoring 

Extract You Prefer) 

✯ ¼ c. Unsweetened Plain Greek Yogurt 

Mix everything together in a blender; pour in 

sandwich-sized bag. Fill a gallon size bag half way 

with ice. Add ½ c. sea salt. Place the small bag 

into the large bag and seal. Shake the bag 

vigorously for 5 minutes. 

This is super fun for family and kids. Remove bag, 

rinse sea salt off bag and serve. You can serve 

with crushed peppermint candy. 

Delicious Healthy Egg Salad 

Ingredients: 

✯ 3 Hardboiled Eggs, peeled and chopped 

✯ 2 tbsp. Finely Diced Celery 


✯ 2 tsp. Dijon Mustard 

✯ 1 tsp. Minced Scallion Greens 

✯ Freshly Ground Pepper, to taste 

Mix all ingredients together. Place in 2 lettuce 

wraps.

Danette May’s Superfood Coffee 

For 1 Cup of fresh brewed organic coffee 

Mix: 

✯ 1 tsp. Raw Cacao 

✯ ¼ tsp. Maca Powder 

✯ 1/8 tsp. Turmeric Powder 

✯ ¼ tsp. Collagen Powder 

✯ 1/8 tsp. Cinnamon 

✯ 1/8 tsp. Nutmeg/Cardamom (optional) 

✯ Pinch of Cayenne or Black Pepper 

- - - - - - - - - - - - - - - - - - - - - - - - - - - - 


✯ 1 tsp. Raw Honey, 100% Maple Syrup, Coconut 

Sugar or Stevia (optional) 

✯ 2 Tbsp. Almond Milk (optional) 

Blend Well and Enjoy! 

To make in bulk, use cups instead of tsp. for all 

of the dry ingredients above the dotted line.

Serves 1 

Delectable Chocolate Protein Cake 

Ingredients: 

✯ 3 tbsp. Chocolate or Vanilla Protein Powder 

✯ ¼ cup Egg Whites 

✯ 1 tbsp. Unsweetened Apple Sauce 

✯ ½ tbsp. Raw Honey 

Preheat oven to 375F. 

Combine all ingredients in a small bowl and mix 

until fully incorporated. Drop mixture into a 

(1 cup) oven safe ramekin or coffee mug. Place in 

the preheated oven and bake for 20-25 minutes, or 

until a toothpick inserted comes out clean.

Carrot Cake Bites 

Ingredients: 

✯ 1 cup rolled oats 

✯ 1/2 cup shredded carrots 

✯ 1/4 cup raisins 

✯ 1/4 chopped almonds 

✯ 1/2 tsp. cinnamon 

✯ 1/8 tsp. cloves 

✯ 1/8 tsp. nutmeg 

✯ 1/3 cup almond butter 

✯ 1/4 cup 100% maple syrup or raw honey 

In a mixing bowl, mix together oats, shredded 

carrots, almonds, raisins, and cinnamon. Add almond 

butter and honey and mix together thoroughly. 

Place mixture in the refrigerator for one hour. 

Shape into one-inch bites. 

Hope you will enjoy adding these to your own 

freezer each week as much as I do!

Green Protein Power 

Ingredients: 

✯ 2 Organic Kiwi Fruit 

✯ 1 Med. Organic Banana 

✯ ½ c. Organic Spinach or 1 scoop Spring of Life 

Greens 


✯ Add 1 tbsp. Flaxseed (Optional) 


✯ Ice Cubes 

Blend together and enjoy! 

Makes 2 drinks. 

Green Juice Jolt 

Ingredients: 

✯ ¼ c. Organic Spinach or 1 scoop Spring of Life 

Greens 

✯ 1 Med. Organic Carrot 

✯ 1 Organic Apple 

✯ ½ Large Lemon, freshly squeezed 

✯ ½ piece Ginger, peeled 



Chocolate Strawberry Skewers 

Ingredients: 

✯ 10 Fresh Strawberries 

✯ ¼ c. Dark Chocolate (70% Dark Chocolate or 

Higher) 


✯ 2 Skewer Sticks 

Clean and take off stem of strawberry. Place 5 

on a skewer stick. Using only half of the 

chocolate (you can save the other half to make 

another batch), melt chocolate with 2 tsp. 

coconut oil in pan on medium heat on stove until 

melted. Drizzle half of the chocolate over the 

strawberries. Place strawberry skewer stick in 

fridge until chilled. 

Makes 2 skewers Eat 1 skewer for each snack. 

Coconut Covered Treat 

Ingredients: 

✯ ½ c. Organic Pineapple or Mixed Melon 

✯ Topped with 2 tsp. Shredded Unsweetened 

Coconut

Watermelon Banana Booster 

Ingredients: 

✯ ¼ c. Seedless Organic Watermelon 

✯ ¼ c. Organic Banana 

✯ 1 c. Plain Almond Milk or Half Milk/Half Water 

or all Water 


✯ Handful of Ice Cubes 

Blend together and enjoy! 

Quick On The Go Greek Yogurt 

Ingredients: 


✯ Handful of Chopped Nuts of Choice 

✯ ¼ c. Organic Fruit of Choice (Berries and Bananas 

are my favorite) 

✯ 1 tsp. Stevia, Pure Maple Syrup or Raw Honey

Kale Chips 

Ingredients: 

✯ 1-2 c. Fresh Organic Kale Leaves (without the 

stems) 

✯ Extra-Virgin Olive Oil 

✯ Sea Salt and Black Pepper 

Place fresh kale on a baking sheet spread out. 

Drizzle extra-virgin olive oil over the top and 

sprinkle with sea salt and black pepper. Place in 

oven on broil for approx. 5 minutes. I like mine 

crunchy, so I put in sometimes up to 10 minutes. 

Check on them at 5 minutes, to ensure they do 

not burn. 

Protein Shake 

✯ 1 scoop of chocolate or vanilla protein powder 

✯ 1 c. water 

✯ Handful of Ice Cubes 


4 Minute Chocolate Mug Cake 

Ingredients: 

✯ 3 tbsp. Almond Meal 




✯ 1 Egg 

✯ A Few Dashes of Sea Salt 

✯ A Few (5) Dashes of Cinnamon 

Mix all together in your favorite cup/mug and cook 

in the microwave for 30 sec. increments until 

done to perfection. Careful taking out of 

microwave-very hot, and oh so good! 

Key Lime Pie 

Ingredient: 


✯ Squeeze ½ of a Fresh Lime into Yogurt 

✯ 1 tsp. Stevia 

Mix and enjoy!

Fresh Fruit with Applesauce Sweetened Tahini 

Ingredients: 

✯ ¼ c. Tahini 

✯ ½ c. Unsweetened Applesauce 



✯ 3 c. Sliced Organic Fruit, such as: mango, grapes, 

plums, berries, and citrus 

✯ ¼ c. Unsweetened Coconut Flakes 

Combine tahini, applesauce, honey, and water in a 

food processor. Pulse until smooth. Arrange 

fruit in serving bowls. Drizzle tahini sauce and top 

with toasted coconut 

Makes 3 servings- 

Apple with Almond Butter 

✯ ½ Organic Apple, Sliced 

✯ Add 2 tsp. Almond Butter or Peanut Butter

Apple Sandwiches 

Ingredients: 

✯ 1 Organic Apple, thinly sliced horizontally 

✯ 2 tbsp. Almond Butter 

✯ 2 tbsp. Granola 

Spread the apple slices with the almond butter 

and sprinkle half of them with the granola. Close 

the sandwiches and eat right away. 

Cranberry Fat Flush Drink 

Ingredients: 

✯ ½ c. Unsweetened Cranberry Juice 

✯ 1 tbsp. Grounds Flaxseed 

✯ Mixed with 1 Liter of Water 

Drink 1 daily. You can drink it throughout the day.

Apple Sandwiches 

Ingredients: 

✯ 1 Organic Apple, thinly sliced horizontally 

✯ 2 tbsp. Almond Butter 

✯ 2 tbsp. Granola 

Spread the apple slices with the almond butter 

and sprinkle half of them with the granola. Close 

the sandwiches and eat right away. 

Berry Milkshake 

Ingredients: 

✯ ½ c. Unsweetened Almond Milk 


✯ ½ c. Yogurt or Plain Kefir or Clean Vanilla 

Protein Powder 

✯ ½ Banana 

✯ ¼ c. Spinach or Kale or 1 scoop of Spring of 

Life Greens 

Mix all together in blender and enjoy! 

NOTE: You can use water in place of almond/rice/or 

coconut milk if you do not want the extra calories.

Shopping List 

Protein: 

• Chicken 

• Turkey 

• Extra lean ground turkey 

• Lean hamburger 

• Lean steak 

• Beef filet 

• Tilapia 

• Buffalo 

• Tuna 

• Egg whites 

• Whole eggs 

• Haddock 

• Cold or any white fish 

• Shrimp 

• Scallops 

• Bison 

• Cottage cheese – look for one without a lot of 

fillers and added ingredients 

• Whey Protein powder 

• Egg white protein powder 

• Lobster 

• Venison 

• Plain Greek yogurt 

• Kefir 

• Chia seeds 

• Hemp seeds

Carbohydrates: 

• Slow cooked oatmeal – you can buy gluten free 

if you are sensitive to gluten 

• Lentils 

• Beans (kidney, red, black, cannelloni) 

• Sweet potatoes 

• White potatoes 

• Red potatoes 

• Quinoa 

• Millet 

• Amaranth 

• Buckwheat 

• Slow cooked brown rice 

• Pumpkin 

• Ezekiel bread (may contain gluten) 

• Hummus (preferably homemade) 

*Most rices and grains come in flour form at the 

grocery store for baking. Good flours to use for 

baking pancakes, muffins, waffles, and other 

desserts are: coconut flour, buckwheat flour, 

spelt flour, brown rice flour, and almond meal/ 

flour.

Fruits and Veggies: 

All are acceptable, but go for variety and lots 

of color. 

Good fats: 

• Flax oil 

• Pecans (all nuts consumed raw and unsalted) 

• Olive oil 

• Almonds 

• Walnuts 

• Raw/natural peanut butter 

• Raw/natural almond butter 

• Avocado 

• Coconut oil 

• Grape seed oil 

• Olives 

• Hummus

Condiments: 

All herbs and spices 

• Mustard 

• Chili peppers 

• Chives 

• Cilantro 

• Dill 

• Ginger 

• Garlic 

• Lemon verbena 

• Mint 

• Orange mint 

• Oregano 

• Parsley 

• Rosemary 

• Sweet basil 

• Tarragon 

• Thyme 

• Turmeric 

The above lists of herbs are the ones I like using 

when I cook. They also have many healing 

properties and are considered FREE FOODS! 

NOTE: If you love ketchup on everything, find 

ketchup that uses maple syrup, honey or Stevia, 

as opposed to high fructose corn syrup. Always 

use sparingly

Random Foods: 

· Almond milk 

· Coconut milk 

· Rice milk 

· Stevia for sweetener 

· Honey 

· Maple syrup (100%) 

· Ground flax seed 

· Teas (try to choose mainly decaffeinated) 

· Mushrooms (free food) 

· 100% raw cocoa powder 

· Unsweetened coconut flakes 

Multivitamins: 

• Multivitamins 

• Fish oil (must be USP certified or pharmaceutical 

grade quality) 

Fluids: 

• Drink ¾ of a gallon to a gallon of water per day

Foods to Avoid: 

• Diet soda 

• Carbonated drinks 

• Creamy based salad dressings 

• Deli meats 

• Processed soy products 

• Alcohol 

• Cheesy products 

• Frozen food dinners 

• Cream in coffee (use almond or coconut milk) 

• Artificial sweeteners

Food Exchanges 

NOTE: You can use this to exchange certain foods in 

the recipes that you may not love for foods that 

you do love. This will give you an idea of how much 

of what food you can exchange to stay in correct 

portions of fats, proteins, veggies, fruits, 

and carbs. 

Carbs: 

• ½ gluten free pita 

• 1 tortilla size pizza crust recipe 

• 1 slice Ezekiel bread (whole grain bread product) 

or 1 slice gluten free whole grain bread 

• ½ cup cooked oatmeal, all variety rice, amaranth, 

beans 

• ¼ cup hummus (hummus will also be added as a 

fat) 

Fats: 

• 1 handful of raw unsalted nuts (approx. 1/8 cup) 

• 1 tbsp. almond/peanut butter 

• 1 tbsp. oil 

• ½ avocado 

• 1 tbsp. hummus 

• 4 Edamame shells or 1/8 cup

Veggies / fruits: 

• I am considering them in raw uncooked form. 

Proteins: 

• Approximately one deck of cards worth of meat 

• 1 scoop of whey protein 

• ½ cup of cottage cheese, kefir or Greek yogurt 

• 3 egg whites or 2 whole eggs 

Additional Notes: 

• I would go sparingly on the sugars and milks, 2 

tsp./day on sugars and 1/8-1/4 cup of almond/ 

coconut milk/day. 

• In addition, if the recipe is in the snack area, do 

not eat it for dinner or lunch, as those items 

tend to have more sugars and you will go over 

your limit for the day. 

• Recipes should stay within their categories. 

Free Foods: 

These can be eaten as often as you want: 

• Dijon mustard 

• Mushrooms 

• salsa (homemade preferably)

Recipes from Danette

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