F R UITS VEG E TA B LE S LE G U M ES

Apples Asparagus Alfalfa sprouts

Bananas Avocado Black beans
Blackberries Beets Chickpeas
Blueberries Bell peppers Green beans
Cherries Bok choy Kidney beans
Grapes Broccoli Lentils
Kiwi Brussels sprouts Navy beans
Lemons Cabbage Peas
Limes Carrots Pinto beans
Mandarins Cauliflower
Nectarines Celery
Oranges Collard greens
Peaches Cucumber
Pears Garlic
Pineapple Kale
Plums Mushrooms
Raspberries Onions
Strawberries Radishes
Spinach
Swiss chard
Tomatoes
Watercress

NUTS & SEEDS WHOLE GRAINS

Almonds Barley
Brazil nuts Brown rice
Chia seeds Buckwheat
Flax seeds Bulgur
Hazelnuts Couscous
Hemp seeds Farro
Pecans Millet
Pistachios Oats
Pumpkin seeds Quinoa
Sesame seeds Teff
Walnuts
 M EAT, POULTRY
FR E E - R A N G E
& SE AFOOD
(IN MODERATION) POU LT RY
Chicken
Grass-Fed Meat
Duck
Beef
Goose
Elk
Turkey
Lamb
Venison

B E V E R AG E S
Bone broth
Coconut water
Coffee
Green tea
WI L D- CAUGHT FI S H Herbal tea
Kefir
Anchovies
Kombucha
Mackerel
Salmon
Sardines
Tuna

MI S C E LLA N E O U S
Apple cider vinegar

H ER B S & SPIC E S Avocado oil

Coconut oil
Black pepper
Collagen
Cayenne pepper
Dark chocolate (>70% cocoa)
Chili pepper flakes
Extra-virgin olive oil
Cinnamon
Clove
Coriander
Dill
Frankincense
Ginger
Oregano
Parsley
Rosemary
Turmeric
Quinoa Banana Breakfast

Oat Pancakes
Serves: 2-4 Total Time: 15 minutes

Ingredients
½ cup cooked quinoa
2 ripe bananas, mashed
2 tablespoons coconut oil, melted
2 tablespoons coconut sugar
1 tablespoon lemon juice
2 pastured eggs, well beaten
1 cup oat flour
½ teaspoon baking soda
½ teaspoon sea salt
½ teaspoon cinnamon
¼ teaspoon nutmeg
½ cup coconut milk
½ cup chopped walnuts

Directions
Put all ingredients in a large bowl and stir gently. (Do not overstir or
mixture will be tough.)

Place a large pan over medium heat and add in coconut oil. Add 1/4 cup
of the batter to the pan.

Cook pancakes for about 3 minutes on the first side and about 1 minute
on the other side (or until cooked through).
Bone Broth Protein Breakfast

Veggie Frittata
Serves: 6-8 Total Time: 30 minutes

Ingredients
1 scoop of protein powder made from bone broth (unflavored) mixed in 8 ounces
water
½ teaspoon sea salt
½ red onion, diced
1 cup small broccoli florets
1 cup sliced mushrooms
½ red pepper, diced
8 eggs
1 tablespoon minced fresh basil
¼ teaspoon crushed red pepper or chipotle flakes (optional)

Directions
In a large, all-metal sauté pan over medium-high heat, heat the protein from bone
broth, water and sea salt to a simmer.

Add veggies and simmer for 8 minutes, uncovered.

Reduce heat to low.

Turn oven to low broil.

In a medium bowl, whisk eggs, basil and optional pepper flakes together thoroughly.

Add egg mixture to the pan and stir to combine.

Cover and cook on the stovetop for 10 to 15 minutes.

Broil, still covered, for 3 to 7 minutes, watching carefully, until eggs are set.
Keto-Friendly Breakfast

Chocolate Granola
Serves: 10-12 Total Time: 90 minutes

Ingredients Wet Ingredients:

Dry Ingredients:
2 large room temperature eggs
¾ cup raw macadamia nuts
6 tablespoons butter, melted
¾ cup raw walnuts
½ cup unsweetened shredded coconut (or substitute melted coconut oil)

2 tablespoons hemp seeds 1 teaspoon vanilla extract

2 tablespoons chia seeds
2 tablespoons dutch-processed cocoa powder
1 scoop chocolate collagen powder (multi-source
blend is best)
3 tablespoons monk fruit sweetener
¼ cup coconut flour
¾ teaspoon ground cinnamon
pinch sea salt
¾ cup stevia-sweetened chocolate chips

Directions
Preheat oven to 275°F and line a baking sheet with nonstick parchment paper.

Roughly chop macadamia nuts and walnuts and add them to a large mixing bowl, along with all
remaining dry ingredients. Stir to evenly incorporate.

Crack eggs into a smaller mixing bowl and check for shells. Add melted butter and vanilla and stir until
creamy.

Add wet ingredients to dry and stir until it forms a sticky “batter.”

Add to your lined baking sheet and form it into a ball, then top with another piece of parchment.
Use your hands or a rolling pin (recommended) to spread batter into an even layer approximately ½-inch
thick.

Bake for 50 minutes, and as soon as it comes out, sprinkle evenly with chocolate chips/chunks.

Allow to cool at room temperature for 10 minutes, then refrigerate for 25 minutes, or until chocolate is
solid. (I put a dish towel under the baking sheet when I refrigerate it.)

Once cooled, break granola into chunks and enjoy.

Granola will keep tightly sealed (completely cooled) at room temperature for 2 days, then another 4 days
in the fridge.
Spaghetti Squash with Lunch

Feta & Sun-Dried Tomatoes

Serves: 2-4 Total Time: 25 minutes

Ingredients
1 spaghetti squash
10 basil leaves, shredded
1 cup sun-dried tomatoes, chopped
4 ounces sheep's feta, crumbled

Dressing
2 tablespoons olive oil
2 tablespoons balsamic vinegar
Sea salt and pepper, to taste

Directions

Preheat oven to 400° F.

Line a baking sheet with parchment paper and set aside.

Cut spaghetti squash in half lengthwise and place face down on the baking sheet.

Roast the squash for 20 minutes or until the flesh is easily pierced with a fork.

Scrape out spaghetti squash into a large bowl.

Top spaghetti squash with basil, sun-dried tomatoes and sheep’s feta.

Whisk together olive oil, balsamic vinegar, sea salt and pepper and pour over
spaghetti squash mixture.

Toss spaghetti salad mixture and serve while warm.

Zesty Turkey Salad Lunch

with Beans & Walnuts

Serves: 6-8 Total Time: 10 minutes

Ingredients
2 cups pulled cooked turkey
15 ounces cooked cannellini or red kidney beans
¾ cup chopped raw walnuts
½ cup chopped fresh parsley
¼ cup chopped green scallion tops
1½ tablespoons oregano
1 teaspoon tarragon
Zest of 1–2 medium lemons
Juice of 1 medium lemon, about 6 tablespoons
3–4 tablespoons extra virgin olive oil
1 teaspoon fresh cracked black pepper
½ teaspoon salt

Directions

In a medium bowl, fold all of the ingredients together thoroughly.

Enjoy immediately or refrigerate for later use (flavors will be even better after a day).
Pecan Pesto Salmon Lunch

Serves: 2 Total Time: 25 minutes

Ingredients
2 wild-caught Alaskan salmon filets
1½ cups fresh basil
¾ cup pecans
¼ cup pecorino cheese, shredded
¼ cup olive oil
2-4 garlic cloves
Sea salt and black pepper to taste

Directions

Preheat oven to 400°F.

Place salmon in a pan and season lightly with sea salt and pepper.

Bake for 20-22 minutes or until fish flakes easily with a fork.

Blend the remaining ingredients in a food processor until the mixture becomes
incorporated but slightly chunky.

Serve blended pesto mixture drizzled over the salmon.

 Dinner
5-Minute
Walnut Tacos
Serves: 4-5 Total Time: 5 minutes

Ingredients
3 cups raw walnuts
2 tablespoons coconut aminos
1½ teaspoons ground cumin
1 teaspoon garlic powder
¾ teaspoon coriander
½ teaspoon chili powder
Pinch of cayenne pepper
Bibb or romaine lettuce

Directions

In a food processor, combine all ingredients except lettuce and pulse until a crumbly
texture is achieved.

Scoop mixture onto lettuce.

Serve with guacamole and salsa. (optional)

 Dinner
Soba Noodles with
Turmeric Thai Sauce
Serves: 4-6 Total Time: 20 minutes

Ingredients
1 package buckwheat soba noodles
1 cup carrots, shredded
1 cup red bell pepper, thinly sliced
1 cup green bell pepper, thinly sliced
½ cup red cabbage, thinly sliced
½ cup green onions, chopped
1 cucumber, chopped
⅓ cup cilantro

Dressing
2 tablespoons coconut aminos
1 teaspoon maple syrup
1 teaspoon sesame oil
1 tablespoon nut butter of choice
2 tablespoons hot water
½ teaspoon ground ginger
½ teaspoon ground turmeric
½ teaspoon garlic powder
1 teaspoon black pepper

Directions

Make the dressing and set aside.

Cook buckwheat soba noodles according to package directions and set aside.

Place the soba noodles in a bowl and add the chopped vegetables.

Add in the dressing and mix well.

Serve topped with sliced green onions.

Kale Ceasar Salad Dinner

with Salmon
Serves: 2 Total Time: 15 minutes

Ingredients Cashew Dressing

3 cups baby kale
3 cups romaine hearts, chopped
1½ green apple, thinly sliced
1 watermelon radish, thinly sliced
6–8 ounces wild-caught salmon, cooked
½ cup raw manchego cheese, thinly sliced
3 tablespoons green onions, chopped
⅛ teaspoon sea salt
⅛ teaspoon pepper
1 cup raw cashews, soaked at least 3
hours or overnight and rinsed very well
2 teaspoons mellow white miso paste
2 teaspoons Dijon mustard
1 teaspoon Worcestershire sauce
1 clove garlic
Zest of 1 lemon
Lemon juice to taste, 1–2 tablespoons
Salt and fresh cracked pepper to taste
Water to blend

Directions

Dressing
Place all ingredients in a high-powered blender and blend well, adding only
enough water to facilitate blending.

Set the dressing set aside.

Salad
In a large mixing bowl, add the kale and romaine.

Add in the sliced apple and watermelon radish.

Pour in the dressing and, using your hands, mix until well-combined.

Transfer the salad mixture to a large salad bowl and add in the salmon, manchego
cheese and green onions.

Sprinkle with salt and pepper.

Store any unused dressing in a sealed container in the refrigerator for up to 5 days.
 Snacks
Inflammation-Fighting
Energy Balls
Serves: 12 Total Time: 10 minutes

Ingredients
¼ cup cacao nibs
¼ cup shredded coconut
¼ cup almond flour
1 tablespoon coconut oil, melted and then cooled
8–10 Medjool dates, pitted
½ cup sunflower butter
¼ cup hemp seeds
½ teaspoon Himalayan pink salt
1 teaspoon cinnamon

Directions

Place the cacao nibs and shredded coconut into a food processor and pulse
until well-combined.

Place the remaining ingredients into the food processor and blend until
well-combined.

Roll the mixture into 12 balls (approximately 1 inch in diameter).

Roll the balls individually in cacao nibs, shredded coconut or hemp seeds and
place on a baking sheet lined with parchment paper.

Cover and chill for an hour or freeze for up to 2½ weeks.

Watermelon Pizza Snacks

Serves: 2-3 Total Time: 10 minutes

Ingredients
1 watermelon
Coconut yogurt
3 kiwi, chopped
1 mango, chopped
1 pineapple, chopped
1 package strawberries, blueberries, raspberries all sliced
10 cherries, pitted and sliced
Top with raw honey and mint leaves

Directions

First, place the watermelon horizontally and cut into circular slices.

Next, take each round watermelon slice and cut it into 4 more pieces, to
create 4 “slices.”

Top with yogurt, fresh fruit and mint.

Drizzle with raw honey.

 Snacks
Roasted Cauliflower
Hummus
Serves: 6 Total Time: 1 hour

Ingredients
1 medium-sized cauliflower
½ cup tahini
1 tablespoon avocado oil
2 large cloves garlic
⅓ cup lemon juice
4 scoops collagen
1 teaspoon salt
½ teaspoon black pepper
¼ cup chopped parsley
3 tablespoons olive oil

Directions

Preheat oven to 425°F and line baking sheet with parchment paper.

Remove the florets from the cauliflower, toss in a small amount of avocado oil
and roast for 15 minutes.

Add the roasted cauliflower to a food processor with tahini, olive oil, garlic,
collagen powder, lemon juice, salt and pepper. Puree until smooth.

Pour hummus into an airtight container and place in the refrigerator until
cold.

Serve in a bowl and top with parsley and olive oil.