Carb Range: CHO: 11 - 30 g

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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Chia Pudding With Apple

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 Chia Pudding With Apple
A tasty snack to take away cravings and keep you full
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Calorie 300-350 kcal
Meal Type Anytime Meal, Snack
Preparation Style Salad/Raw
Servings
serving
Ingredients
Calorie 300-350 kcal
Meal Type Anytime Meal, Snack
Preparation Style Salad/Raw
Servings
serving
Ingredients
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Instructions
  1. Mix whey, peanut butter & chia in bowl.
  2. Add almond milk slowly and mix together.
  3. Add almond milk until desired consistency and let sit for 2-3min.
  4. Cut apple into slices. Dip apple into pudding.
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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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Cauliflower Shepherd’s Pie

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 Cauliflower Shepherd's Pie
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Calorie 300-350 kcal
Meal Type Anytime Meal
Preparation Style Casserole
Prep Time 10 minutes
Cook Time 30 minutes
Servings
servings
Ingredients
Calorie 300-350 kcal
Meal Type Anytime Meal
Preparation Style Casserole
Prep Time 10 minutes
Cook Time 30 minutes
Servings
servings
Ingredients
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Instructions
  1. Heat oven to 350 degrees.
  2. Brown ground beef in a frying pan, then drain fat.
  3. Bring 5-6 cups water to a boil in a large pot.
  4. Cut cauliflower into flowerettes and place in boiling water.
  5. Cook 5-10 minutes or until soft.
  6. Thoroughly rinse black beans in a strainer until water runs clear.
  7. Remove ground beef from frying pan.
  8. Add chopped mushroom and onion, cook until translucent.
  9. Add black beans and ground beef to vegetable mixture.
  10. Cook another 2 minutes, season with salt/pepper/chili seasoning if desired.
  11. Remove cauliflower and drain the water.
  12. Add cottage cheese and mash well.
  13. Spread meat mixture in a 9 x 9 pan, layer cauliflower mixture on top.
  14. Bake at 350 degrees for 25-30 minutes.
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Pina Colada Shake

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 Pina Colada Shake
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Calorie 300-350 kcal
Meal Type Anytime Meal, Snack
Preparation Style Shake
Prep Time 2 minutes
Servings
serving
Ingredients
Calorie 300-350 kcal
Meal Type Anytime Meal, Snack
Preparation Style Shake
Prep Time 2 minutes
Servings
serving
Ingredients
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Instructions
  1. Put all ingredients into blender (add ice if desired). Blend and enjoy!
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Yogurt & Berries

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 Yogurt & Berries
Quick and tasty snack full of protein.
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Calorie 250-300 kcal
Meal Type Anytime Meal, Post-Workout, Snack
Servings
serving
Ingredients
Calorie 250-300 kcal
Meal Type Anytime Meal, Post-Workout, Snack
Servings
serving
Ingredients
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Instructions
  1. Mix all ingredients together and enjoy.
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Ranch Chicken Wrap

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 Ranch Chicken Wrap
Simple easy wrap perfect for lunch.
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Calorie 250-300 kcal
Meal Type Anytime Meal
Preparation Style Sandwich/Wrap
Servings
serving
Ingredients
Calorie 250-300 kcal
Meal Type Anytime Meal
Preparation Style Sandwich/Wrap
Servings
serving
Ingredients
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Instructions
  1. Wrap the tomato, chicken and romaine into the wrap and drizzle with ranch dressing.
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Breakfast Scramble

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 Breakfast Scramble
This scramble is full of protein and veggies making it a great start to your day.
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Calorie 150-200 kcal
Meal Type Anytime Meal
Preparation Style Stovetop
Servings
servings
Ingredients
Calorie 150-200 kcal
Meal Type Anytime Meal
Preparation Style Stovetop
Servings
servings
Ingredients
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Instructions
  1. Heat a pan with some coconut oil or non stick spray just over medium heat.
  2. While the pan is heating chop all your veggies nice and small (grate the carrots).
  3. Saute the onions for 2-3 minutes until starting to turn clear. Add the other veggies and cover the pan with a lip. Stir frequently until all veggies are cooked through (about ten minutes).
  4. While the veggies are cooking, prep a smaller pan with non stick spray and cook the eggs as a scramble (they don't need to be pretty!).
  5. Once the veggies are almost cooked, add in the soya sauce and nutritional yeast.
  6. Remove the lid, turn the heat down to below medium and allow the soya sauce to almost burn off while stirring frequently.
  7. When the eggs are done, separate the veggie mixture into two and top it with the eggs! Salsa optional
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Easy Almond Pancakes

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 Easy Almond Pancakes
Tasty, fluffy pancakes that will keep you full all morning.
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Calorie 300-350 kcal
Meal Type Anytime Meal
Preparation Style Stovetop
Prep Time 5 minutes
Cook Time 10 minutes
Servings
pancakes
Ingredients
Calorie 300-350 kcal
Meal Type Anytime Meal
Preparation Style Stovetop
Prep Time 5 minutes
Cook Time 10 minutes
Servings
pancakes
Ingredients
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Instructions
  1. Spray a pan with non stick spray and heat over medium. Combine all ingredients in a large bowl and whisk until mixed.
  2. Pour batter into pan in pancake form pressing down as needed to make it even. Cook covered for 6-8 minutes or until mostly heated through.
  3. Flip and finish cooking until golden brown. Top with maple syrup
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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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