Raspberry Oatmeal

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Raspberry Oatmeal
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Calorie 350-400 kcal
Meal Type Post-Workout
Preparation Style Stovetop
Prep Time 2 minutes
Cook Time 15 minutes
Servings
serving
Ingredients
Calorie 350-400 kcal
Meal Type Post-Workout
Preparation Style Stovetop
Prep Time 2 minutes
Cook Time 15 minutes
Servings
serving
Ingredients
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Instructions
  1. Cook oatmeal (old fashioned) according to directions on package (either by boiling in microwave or one stove top)
  2. Once cooked, remove from stove and let cool slightly before adding protein powder, chia seeds and berries.
  3. You can add some milk & sweetener if you'd like.
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Greek Salad with Chicken

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Greek Salad with Chicken
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Calorie 350-400 kcal
Meal Type Anytime Meal
Preparation Style Salad/Raw
Prep Time 5 minutes
Servings
servings
Ingredients
Calorie 350-400 kcal
Meal Type Anytime Meal
Preparation Style Salad/Raw
Prep Time 5 minutes
Servings
servings
Ingredients
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Instructions
  1. Chop cucumber, pepper, onion and tomato into bite-sized pieces.
  2. Add vegetable to a bowl.
  3. Crumble 2 oz of feta cheese (or cut into small cubes), add to bowl.
  4. Add 1 cup (8 oz) grilled chicken.
  5. Top with olive oil and balsamic vinegar.
  6. Add a couple of kalamata olives if desired.
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Tuna Avocado Salad

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Tuna Avocado Salad
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Calorie 350-400 kcal
Meal Type Anytime Meal
Preparation Style Salad/Raw
Prep Time 5 minutes
Servings
serving
Ingredients
Calorie 350-400 kcal
Meal Type Anytime Meal
Preparation Style Salad/Raw
Prep Time 5 minutes
Servings
serving
Ingredients
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Instructions
  1. Drain and empty a can of tuna into a bowl.
  2. Add avocado to the bowl and mix.
  3. Chop mushroom & pepper into pieces, add to bowl.
  4. Stir in salsa and black pepper if desired.
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Everyday Omelet

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Everyday Omelet
A quick and easy breakfast full of protein and veggies.
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Calorie 350-400 kcal
Meal Type Anytime Meal
Preparation Style Stovetop
Servings
serving
Ingredients
Calorie 350-400 kcal
Meal Type Anytime Meal
Preparation Style Stovetop
Servings
serving
Ingredients
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Instructions
  1. Whisk together the eggs, flaxseed, turmeric and almond milk (as needed).
  2. Spray a pain with non stick spray and heat over medium. Pour the egg mixture into the pan and ensure it's even. Scatter the chopped mushrooms over one half of the eggs.
  3. Cover pan with a lid and let cook 5-8 minutes or until mushrooms are getting soft and egg is firming up. Toss the spinach on top of the mushrooms, close the omelet (fold one half over). Cook for one minute.
  4. Flip to the other side and cook fr one more minute. Top with avocado of salsa as desired.
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Gluten Free Banana Muffin

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Gluten Free Banana Muffin
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Calorie 350-400 kcal
Meal Type Anytime Meal
Preparation Style Baked Good, Grab and Go
Special Diet Gluten Free
Prep Time 15 minutes
Cook Time 20 minutes
Passive Time 5 minutes
Servings
jumbo muffins
Ingredients
Calorie 350-400 kcal
Meal Type Anytime Meal
Preparation Style Baked Good, Grab and Go
Special Diet Gluten Free
Prep Time 15 minutes
Cook Time 20 minutes
Passive Time 5 minutes
Servings
jumbo muffins
Ingredients
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Instructions
  1. Preheat oven to 350 degrees.
  2. Grease a bread loaf pan or use non-stick muffin cups (recipe makes 6 jumbo).
  3. Combine dry ingredients in a medium bowl (you might want to grind oats in a blender to turn them more powdery). When baking with protein powder, we suggest using a plant based protein (like a pea protein isolate, as it gives a better texture than whey.
  4. Combine wet ingredients in a small bowl and whisk together.
  5. Pour wet into dry ingredients and mix until fully incorporated.
  6. Pour into muffin cups and bake for about 18-22 minutes (if using a bread pan, you may need to bake for longer), or until pick inserted into middle of recipe comes out clean.
  7. Remove loaves from oven, let cool in pans for 5 minutes and then transfer to a wire rack to continue cooling.
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Chili Con Carne

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Chili Con Carne
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Calorie 350-400 kcal
Meal Type Anytime Meal
Preparation Style Casserole
Prep Time 15 minutes
Cook Time 2 hours
Servings
servings
Ingredients
Calorie 350-400 kcal
Meal Type Anytime Meal
Preparation Style Casserole
Prep Time 15 minutes
Cook Time 2 hours
Servings
servings
Ingredients
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Instructions
  1. In a skillet, brown ground beef. Then drain fat (save 1 tbsp for sauteeing vegetables) & place beef in slow cooker.
  2. Sautée onion, mushrooms and garlic in skillet, then transfer to slow cooker.
  3. Add tomato sauce, tomato paste, chili powder, and beans to slow cooker; mix well.
  4. Feel free to add oregano, basil, cumin, and black pepper as desired.
  5. Cover; slowcook on LOW 2 to 4 hours or on stove 1 to 1 1/2 hours (make sure to stir occasionally with this method).
  6. Add green peppers (chopped) and celery (chopped) 30 minutes prior to removing from heat.
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Peanut Butter Stir Fry

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Peanut Butter Stir Fry
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Calorie 350-400 kcal
Meal Type Anytime Meal
Preparation Style Stovetop
Prep Time 5 minutes
Cook Time 10 minutes
Servings
Ingredients
Calorie 350-400 kcal
Meal Type Anytime Meal
Preparation Style Stovetop
Prep Time 5 minutes
Cook Time 10 minutes
Servings
Ingredients
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Instructions
  1. In a frying pan, heat 1 TSP of oil.
  2. Chop chicken into bite-sized pieces and add to pan.
  3. Cook until golden-brown on the outside.
  4. Add vegetables to pan and cook.
  5. In a cup, combine peanut butter, chili sauce and syrup.
  6. Add 1/4-1/2 cup water (more if desired) and stir well.
  7. Add peanut sauce to the pan, reduce heat and simmer for 10 minutes. *you may need to adjust ingredients to achieved your preferred balance between chili and peanut butter
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Protein pancakes

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Protein pancakes
A delicious breakfast option that's packed with protein and fibre. Guaranteed to keep hunger at bay.
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Calorie 350-400 kcal
Preparation Style Stovetop
Prep Time 2 minutes
Cook Time 10 minutes
Servings
serving
Ingredients
Calorie 350-400 kcal
Preparation Style Stovetop
Prep Time 2 minutes
Cook Time 10 minutes
Servings
serving
Ingredients
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Instructions
  1. For best results, grind oats in blender until powderlike.
  2. Add all ingredients into large bowl and stir until thoroughly mixed (alternatively, add all ingredients to a blender and mix)
  3. Cook like regular pancakes, using coconut oil or cooking spray.
  4. Top with E.D. Smith low-carb sugar (or the like).
  5. ** You can substitute Greek Yogourt for Cottage Cheese **
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Flax Muffin in a Mug

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Flax Muffin in a Mug
This high fibre muffin whips up in a jiffy and is packed with omega-3 fats as well.
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Calorie 350-400 kcal
Meal Type Anytime Meal
Preparation Style Baked Good
Special Diet Dairy Free, Gluten Free
Prep Time 1 min
Cook Time 1 min
Servings
serving
Ingredients
Calorie 350-400 kcal
Meal Type Anytime Meal
Preparation Style Baked Good
Special Diet Dairy Free, Gluten Free
Prep Time 1 min
Cook Time 1 min
Servings
serving
Ingredients
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Instructions
  1. Grind flax seeds in a blender (if using whole seeds).
  2. Add dry ingredients and sift.
  3. Add room temperature butter (or coconut oil).
  4. Add 1 beaten egg, stir batter.
  5. Put batter in a mug or microwaveable dish.
  6. Microwave on HIGH for 60 seconds.
  7. Let cool 2 minutes, enjoy.
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