NUTRITIONAL EBOOK

YOUR DAILY FORM OF WELLNESS

@ J O I N F O R M
14 DAY CHALLENGE

INTRODUCTION TO YOUR

Meal Plan

Welcome to your 14-day Registered Dietitian-backed meal plan! We have created 2

weeks full of simple, healthy, and balanced meals for you to start your year off in the best
way possible.

This meal plan is meant to teach you to get more comfortable and intuitive in the kitchen,
how to build a healthy and balanced plate, as well as fun ways to get more variety in your
diet to truly support your overall health and wellbeing. It is packed with nourishing
recipes that will help you reach your goals and feel amazing from the inside out! Use this
guide as you step into the new year to help you create long-term, sustainable habits that
allow you to feel like the best, healthiest, most energized version of yourself!

In this meal plan, along with the menus and recipes, you will also find weekly grocery
lists, healthy snack recipes, meal prep tips, and tips for eating out at restaurants. We
recommend browsing all of the pages before you begin the challenge. Be sure to go
through the grocery lists before heading to the store, as you may be able to check a lot of
items off that you already have at home. The final pages of this e-book include delicious
snack recipes and basic proteins you can add to each meal! We also recommend taking
some time on Sundays to plan for the week ahead. Refer to the “Meal Prep Tips” page at
the end for some recommendations that can help to take some stress out of your week
and reduce time spent in the kitchen, too.

We hope you enjoy all of the recipes and nutrition tips, and we cannot wait to get
cooking with you for the next 14 days!

xx, Mia
@gatherednutrition
 14-day
Nutrition
Challenge

NUTRITION E-BOOK
YOUR DAILY FORM OF WELLNESS
@ J O I N F O R M
 Day
One

MINT CHIP SMOOTHIE

SOUTHWEST CHICKEN + SWEET POTATO
SIMPLE GREEN SALAD
BREAKFAST DAY ONE

BREAKFAST

Mint Chip
Smoothie
INGREDIENTS

1-2 cups of liquid (nut milk, water, or a mix of both),

depending how thick you like it
1 serving vanilla protein
1/4 of a large avocado
1 frozen banana
Big handful of baby spinach
1 tbsp chia seeds
Dash of peppermint extract (NOT essential oil; you can
also sub fresh mint)
A few ice cubes
Cacao Nibs (optional)

METHOD

1. Blend everything besides the cacao nibs until smooth.

2. Add the cacao nibs and pulse a few times
LUNCH
LUNCH
Southwest Chicken &
Sweet Potato Bowl
INGREDIENTS
1 lb chicken breasts, cut into strips
2 large sweet potatoes, cut into wedges
1 large bell pepper, cut into strips
¼ cup avocado oil
1 packet taco seasoning
¼ tsp salt
¼ tsp black pepper
CILANTRO LIME TAHINI SAUCE
1/4 cup tahini
1/4 cup filtered water (more,
as needed to thin)
METHOD
1. Preheat Oven to 425°F and line a large
baking sheet with parchment paper.
2. In a small bowl, mix seasonings and olive
oil together.
3. In a large bowl, add sweet potatoes and
peppers and toss with half of the
seasoning mixture. Spread on parchment-
lined baking sheet.
4. Add chicken strips to the same bowl; mix
with the remaining seasoning mixture.
Add to pan.
5. Roast for 25-30 minutes, until chicken is
cooked through and potatoes are cooked
to your liking.
DAY ONE
1/4 cup tahini
1/4 cup filtered water (more, as
needed to thin)
1 jalapeño, stem and seeds removed
(use ½ for less spicy or skip the
jalapeño if you don’t like spice)
Juice of 2 limes
1 tbsp olive oil
Handful of fresh cilantro
1 cup baby spinach
1 garlic clove
Salt and pepper, to taste
6. Meanwhile, make your sauce by adding
all ingredients to a blender or food
processor. Blend until a creamy sauce
forms. Taste and add more salt or pepper if
needed.
7. Serve your bowls with a base of spinach
or romaine, avocado, and the roasted
veggies and chicken, and drizzle with the
cilantro lime tahini sauce. Leftovers can be
stored in the refrigerator for up to 3 days.
LUNCH DAY ONE

SOUTHWEST CHICKEN + SWEET POTATO BOWL

DINNER DAY ONE

DINNER

Simple Greek
Salad
INGREDIENTS

½ cup baby spinach SIMPLE GREEK DRESSING

½ cup mixed greens 1 tbsp olive oil

¼ to ½ cup of cucumber, sliced ¾ tbsp red wine vinegar
¼ cup of chickpeas OR hummus 1/8 tsp garlic powder
Sliced chicken breast (use 1 serving of Dash of oregano
the Simple Lemon Chicken recipe on Salt and pepper, to taste
basic protein page; can also sub basic
tofu or simple salmon)

OPTIONAL EXTRAS

Red Onions
Olives
Tomatos
Feta (Vegan or regular)

METHOD

1. In a jar or a bowl, mix together all of the dressing ingredients. Set aside.
2. Build your salad with all of your ingredients, then toss with the Greek dressing.
 BREAKFAST
DAY:
One
1-2 cups of liquid (nut milk, water, or a mix of A few ice cubes
MINT CHIP SMOOTHIE

both), depending how thick you like it Cacao nibs (optional)

1 serving vanilla protein
1/4 of a large avocado Blend everything besides the cacao nibs until
1/2 frozen banana smooth. Add the cacao nibs and pulse a few times.
Big handful of baby spinach
1 tbsp chia seeds
Dash of peppermint extract (NOT essential oil;
you can also sub fresh mint)

LUNCH

1 lb chicken breasts, cut into strips FOR THE BASE:

SOUTHWEST CHICKEN +
SWEET POTATO BOWL

BABY SPINACH OR ROMAINE LETTUCE

2 large sweet potatoes, cut into wedges ¼ OF AN AVOCADO

1 large bell pepper, cut into strips

Preheat Oven to 425°F and line a large baking sheet with
¼ cup avocado oil
parchment paper.
1 packet taco seasoning
In a small bowl, mix seasonings and olive oil together.
¼ tsp salt
In a large bowl, add sweet potatoes and peppers and toss with
¼ tsp black pepper
half of the seasoning mixture. Spread on parchment-lined
baking sheet.
CILANTRO LIME TAHINI SAUCE
Add chicken strips to the same bowl; mix with the remaining
1/4 cup tahini
seasoning mixture. Add to pan.
1/4 cup filtered water (more, as needed to thin)
Roast for 25-30 minutes, until chicken is cooked through and
1 jalapeño, stem and seeds removed (use ½ for less
potatoes are cooked to your liking.
spicy or skip the jalapeño if you don’t like spice)
Meanwhile, make your sauce by adding all ingredients to a
Juice of 2 limes
blender or food processor. Blend until a creamy sauce forms.
1 tbsp olive oil
Taste and add more salt or pepper if needed.
Handful of fresh cilantro
Serve your bowls with a base of spinach or romaine, avocado,
1 cup baby spinach
and the roasted veggies and chicken, and drizzle with the
1 garlic clove
cilantro lime tahini sauce. Leftovers can be stored in the
Salt and pepper, to taste
refrigerator for up to 3 days.

DINNER

½ cup baby spinach SIMPLE GREEK DRESSING

SIMPLE GREEN
SALAD

½ cup mixed greens 1 tbsp olive oil

¼ to ½ cup of cucumber, sliced ¾ tbsp red wine vinegar
¼ cup of chickpeas OR hummus 1/8 tsp garlic powder
Sliced chicken breast (use 1 serving of the Simple Dash of oregano
Lemon Chicken recipe on basic protein page; can also Salt and pepper, to taste
sub basic tofu or simple salmon)
1. In a jar or a bowl, mix together all of the dressing
OPTIONAL EXTRAS
ingredients. Set aside.
Red Onions 2. Build your salad with all of your ingredients, then toss
Olives with the Greek dressing.
Tomatos
Feta (Vegan or regular)
 Day
Two

BROCCOLI SCRAMBLE
LEFTOVER SOUTHWEST + SWEET POTATO
CRUNCHY CASHEW SALAD
BREAKFAST DAY TWO

BREAKFAST

Broccoli Scramble
A veggie scramble is a perfect post-workout recovery meal. Consuming high-quality protein, such as
eggs, can help to maintain muscle from strength training. Additionally, the vitamins and minerals from
the broccoli and berries can help to replenish your body after a sweaty workout session!

INGREDIENTS

1 tbsp olive oil

½ cup broccoli
2 eggs, whisked*
Salt + pepper, to taste
½ cup of berries (blueberries, strawberries,
and/or blackberries)

Optional: side of chicken breakfast sausage

METHOD

1. Sauté broccoli in olive oil over medium heat for a few minutes, or
until cooked to your liking.
2. Reduce heat, then add your whisked eggs. Season with salt and
pepper. Use a spatula to scramble your eggs.
3. Serve with berries and optional chicken sausage.
DINNER DAY TWO

DINNER

Crunchy
Cashew Salad
INGREDIENTS

FOR THE DRESSING FOR THE SALAD

1 tbsp olive oil 1/2 cup of cooked rice, white or brown

1 tbsp coconut aminos 1 cup mixed greens
½ tbsp rice vinegar 2 tbsp roasted cashews
½ tsp sesame oil 1 carrot, julienne sliced
1 clove of garlic, minced 1 baby cucumber, julienne sliced
½ tsp honey Basic Baked Tofu (can sub with leftover
1/2 of a green onion, diced simple chicken or salmon; use Basic
¼ tsp sesame seeds Proteins recipe)
1/8 tsp ground ginger
Pinch of red pepper flakes, or more for
extra spice
Salt and pepper, to taste
Optional: squeeze of lime juice

METHOD

1. Cook rice according to package directions. *Note, you can make extra rice to use
throughout the week if you wish. Measure rice after it is cooked.
2. Bake tofu using the Basic Proteins recipe.
3. Meanwhile, mix together all of your dressing ingredients. Set aside.
4. Top cooked rice with all of your salad ingredients and tofu, then drizzle with
dressing and serve. *Option to add an extra splash of coconut aminos if you’d like!
DINNER DAY TWO

CRUNCHY CASHEW SALAD

 BREAKFAST
DAY:
Two
1 tbsp olive oil 1. Sauté broccoli in olive oil over medium heat for a few
BROCOLLI SCRAMBLE

½ cup broccoli minutes, or until cooked to your liking.

2 eggs, whisked* 2. Reduce heat, then add your whisked eggs. Season with
Salt + pepper, to taste salt and pepper. Use a spatula to scramble your eggs.
½ cup of berries (blueberries, strawberries, 3. Serve with berries and optional chicken sausage.
and/or blackberries)
*Note: if you don’t want chicken breakfast sausage, you can
Optional: side of chicken breakfast sausage opt to add a 3rd egg for extra protein.

LUNCH
LEFTOVERS

Leftovers Southwest Chicken + Sweet Potato Bowls

See page 12 for recipe.

DINNER

FOR THE DRESSING 1. Cook rice according to package directions. *Note, you
CRUNCHY CASHEW SALAD

can make extra rice to use throughout the week if you

1 tbsp olive oil
wish. Measure rice after it is cooked.
1 tbsp coconut aminos
2. Bake tofu using the Basic Proteins recipe.
½ tbsp rice vinegar
3. Meanwhile, mix together all of your dressing
½ tsp sesame oil
ingredients. Set aside.
1 clove of garlic, minced
4. Top cooked rice with all of your salad ingredients and
½ tsp honey
tofu, then drizzle with dressing and serve. *Option to
1/2 of a green onion, diced
add an extra splash of coconut aminos if you’d like!
¼ tsp sesame seeds
1/8 tsp ground ginger
Pinch of red pepper flakes, or more for extra spice
Salt and pepper, to taste
Optional: squeeze of lime juice

FOR THE SALAD

1/2 cup of cooked rice, white or brown

1 cup mixed greens
2 tbsp roasted cashews
1 carrot, julienne sliced
1 baby cucumber, julienne sliced
Basic Baked Tofu (can sub with leftover simple
chicken or salmon; use Basic Proteins recipe)
 Day
Three

OVERNIGHT ANTIOXIDANT PROTEIN CHIA PUDDING

HUMMUS + CAULIFLOWER SALAD BOWL
SWEET POTATO NACHOS
BREAKFAST DAY THREE

BREAKFAST

Overnight Antioxidant
Protein Chia Pudding
Chia seed pudding is a fantastic way to add more healthy fats and dietary fiber to your diet. The
additional protein in this recipe will help to keep you full and satisfied through the morning, too!

INGREDIENTS

¼ cup frozen berries (any type)

½ cup milk of choice
½ scoop vanilla protein or collagen
¼ tsp vanilla extract
2 tbsp chia seeds
1 tbsp almond or peanut butter
½ of a banana, sliced
Drizzle of honey (optional)

METHOD

1. Add frozen berries, milk of choice, protein, vanilla, and chia seeds to a jar or
container with a lid. Give everything a good mix, then set in the refrigerator overnight
2. In the morning, mix everything again to release the juices from the frozen fruit.
3. Top with banana slices, nut butter, extra berries (optional), and a drizzle of honey.
BREAKFAST DAY THREE

OVERNIGHT ANTIOXIDANT PROTEIN CHIA PUDDING

LUNCH DAY THREE

LUNCH

Hummus +
Cauliflower Salad Bowl
INGREDIENTS

½ cup Baby spinach FOR THE DRESSING

½ cup Mixed greens Simple Greek Dressing (For 1 serving)

¼ cup hummus 1 tbsp olive oil
1 baby cucumber, thinly sliced ¾ tbsp red wine vinegar
2-3 tbsp of vegan or regular feta 1/8 tsp garlic powder
(optional) Dash of oregano
Red onion, thinly sliced (optional) Salt and pepper, to taste
Cherry tomatoes (optional)
½ cup roasted cauliflower*
Leftover Basic Baked Tofu (OR sub
with salmon or leftover chicken)

METHOD

FOR THE ROASTED CAULIFLOWER

1. Preheat oven to 425°F and line a baking sheet with parchment paper.
2. Toss ½ cup of cauliflower florets with ½ tbsp olive oil, ¼ tsp garlic powder, ¼ tsp paprika,
and salt + pepper.
3. Lay cauliflower out on baking sheet and roast for 15-20 minutes, or until cooked to your
liking.

Build your salad with your spinach and mixed greens as your base, plus the roasted
cauliflower, leftover tofu (or protein of choice) and remaining ingredients. Toss with the
Simple Greek Dressing and enjoy!
DINNER DAY THREE

DINNER

Sweet Potato
Nachos
INGREDIENTS

*NOTE: YOU WILL ONLY NEED ABOUT 4 OZ OF THE GROUND MEAT (ABOUT ¼ OF THE PACKAGE) FOR ONE SERVING
OF THIS MEAL, AND THE REST WILL BE USED FOR LEFTOVERS IN DIFFERENT MEALS LATER IN THE WEEK. SO, BE
SURE TO STORE YOUR LEFTOVER MEAT IN AN AIRTIGHT CONTAINER IN THE REFRIGERATOR!

1 small sweet potato, sliced into ¼” thick

coins
1 tbsp avocado or olive oil
Salt + pepper, to taste
1 lb ground turkey, chicken, or beef*
1 taco seasoning packet
TOPPINGS

¼ cup black beans

½ of an avocado
½ cup baby spinach, chopped
Dollop of vegan sour cream (optional)
Salsa of choice

METHOD

1. Preheat oven to 400°F and line a baking sheet with parchment paper.
2. Toss the sweet potato coins in the avocado oil, salt, and pepper. Roast for 20-30 minutes,
or until cooked to your liking.
3. Meanwhile, cook your ground meat of choice in a skillet over medium and follow
directions for taco seasoning packet.
4. When sweet potatoes are done cooking, add to a plate and top with about ¼ of the
cooked meat, plus all of the nacho toppings. Serve and enjoy!
 BREAKFAST
DAY:
Three
¼ cup frozen berries (any type) 1. Add frozen berries, milk of choice, protein, vanilla, and
OVERNIGHT ANTIOXIDANT
PROTEIN CHIA PUDDING

½ cup milk of choice chia seeds to a jar or container with a lid. Give everything
½ scoop vanilla protein or collagen a good mix, then set in the refrigerator overnight
¼ tsp vanilla extract 2. In the morning, mix everything again to release the
2 tbsp chia seeds juices from the frozen fruit.
1 tbsp almond or peanut butter 3. Top with banana slices, nut butter, extra berries
½ of a banana, sliced (optional), and a drizzle of honey.
Drizzle of honey (optional)

LUNCH

½ cup Baby spinach FOR THE DRESSING

HUMMUS +
CAULIFLOWER
SALAD BOWL

½ cup Mixed greens Simple Greek Dressing (For 1 serving)

¼ cup hummus 1 tbsp olive oil
1 baby cucumber, thinly sliced ¾ tbsp red wine vinegar
2-3 tbsp of vegan or regular feta (optional) 1/8 tsp garlic powder
Red onion, thinly sliced (optional) Dash of oregano
Cherry tomatoes (optional) Salt and pepper, to taste
½ cup roasted cauliflower*
Leftover Basic Baked Tofu (OR sub with salmon
or leftover chicken)

DINNER

1 small sweet potato, sliced into ¼” thick coins 1. Preheat oven to 400°F and line a baking sheet with
SWEET POTATO NACHOS

1 tbsp avocado or olive oil parchment paper.

2. Toss the sweet potato coins in the avocado oil, salt,
Salt + pepper, to taste
and pepper. Roast for 20-30 minutes, or until cooked
1 lb ground turkey, chicken, or beef*
to your liking.
1 taco seasoning packet 3. Meanwhile, cook your ground meat of choice in a
TOPPINGS skillet over medium and follow directions for taco
¼ cup black beans seasoning packet.
½ of an avocado 4. When sweet potatoes are done cooking, add to a plate
and top with about ¼ of the cooked meat, plus all of
½ cup baby spinach, chopped
the nacho toppings. Serve and enjoy!
Dollop of vegan sour cream (optional)
Salsa of choice
 Day
Four

PB+J SMOOTHIE
QUINOA AVOCADO SALAD
SIMPLE TERIYAKI SALMON
+ BROCCOLI BOWL
BREAKFAST DAY FOUR

BREAKFAST

PB+J Smoothie
Building your smoothie with healthy fats (ex: nut butter), fiber (ex: flax seed), and vitamin-
rich fruits and veggies (ex: berries and spinach) will make your smoothies filling, balanced,
and nutrient-dense for a refreshing and healthy start to your morning! This serves as a great
quick breakfast, or if you need a bite to eat post- sweaty workout!

INGREDIENTS

½ cup frozen strawberries, raspberries, or mixed

berries
½ of a frozen banana
1 serving of vanilla protein
1-2 tbsp peanut butter (can sub almond or cashew
butter)
1 tbsp flax seeds
Handful of baby spinach
Almond milk, oat milk, or water, as needed to thin

METHOD

1. Blend all ingredients until smooth, adding more liquid as needed until
desired consistency is reached.
LUNCH DAY FOUR

LUNCH

Quinoa Avocado
Salad
INGREDIENTS

SUGGESTED FOR SERVING: FOR THE DRESSING

ADD 2 HARD BOILED EGGS ON THE SIDE FOR A
PROTEIN SOURCE (OPTIONAL).
1/2 tbsp olive oil
1/2 cup (cooked) quinoa 1 tbsp lime juice
¼ cup canned black beans (drained ¼ tsp honey
and rinsed) 1/8 tsp garlic powder
¼ cup frozen corn (thawed) Salt + pepper, to taste
1/3 of a bell pepper, diced Optional: add hot sauce for a spicy
¼ cup cherry tomatoes, halved dressing
1 tbsp red onion, diced
½ tbsp cilantro, chopped
1/2 of an avocado, cubed
1-2 tbsp feta (vegan or regular;
optional)

METHOD

1. In a large bowl, mixed the cooked quinoa with the black beans, corn, bell pepper,
tomatoes, red onion, and cilantro until mixed well.
2. Add the dressing and toss well.
3. Gently fold in the cubed avocado, then sprinkle with the feta. Serve and enjoy!
DINNER DAY FOUR

DINNER

Simple Teriyaki Salmon

+ Broccoli Bowl
INGREDIENTS

1 filet of salmon TERIYAKI SAUCE

1 cup broccoli florets 3 tbsp coconut aminos

½ tbsp avocado oil 1/2 tbsp sesame oil
½ tbsp sesame oil 1 tsp rice vinegar
S+P 1 tsp honey
½ cup (cooked) rice, white or 1 clove of garlic, minced
brown 1/4 teaspoon fresh ginger, grated
or minced
¼ tsp salt
Black pepper, to taste
Pinch of red pepper flakes
(optional)
METHOD

1. Preheat oven to 400°F and line a baking sheet with parchment paper.
2. In a bowl, mix all teriyaki sauce ingredients until well-combined. Set aside.
3. Toss the broccoli 1/2 tbsp of avocado oil, ½ tbsp sesame oil, salt, and pepper. Lay out
on your baking sheet in a single layer. Roast for 10 minutes.
4. While roasting, make your rice according to package directions. *Note, you can make
extra rice to use throughout the week. Measure rice after it is cooked.
5. Remove broccoli from oven after 10 minutes, then push to the sides to make room for
your salmon. Drizzle the salmon with avocado oil, salt and pepper. Roast for 7-8
minutes, until salmon is cooked to your liking.
6. Meanwhile, add your teriyaki sauce to a small saucepan or skillet over medium-low
heat and bring to a simmer. Allow to simmer on low for 4-7 minutes.
7. Pour teriyaki sauce over rice, salmon, and broccoli. Serve and enjoy!
 BREAKFAST
DAY:
Four
¼ cup frozen berries (any type) 1. Add frozen berries, milk of choice, protein, vanilla, and
PB+J SMOOTHIES

½ cup milk of choice chia seeds to a jar or container with a lid. Give everything
½ scoop vanilla protein or collagen a good mix, then set in the refrigerator overnight
¼ tsp vanilla extract 2. In the morning, mix everything again to release the
2 tbsp chia seeds juices from the frozen fruit.
1 tbsp almond or peanut butter 3. Top with banana slices, nut butter, extra berries
½ of a banana, sliced (optional), and a drizzle of honey.
Drizzle of honey (optional)

LUNCH

1/3 cup (cooked) quinoa FOR THE DRESSING

QUINOA
AVOCADO SALAD

¼ cup canned black beans (drained and rinsed)
¼ cup frozen corn (thawed)
1/3 of a bell pepper, diced
¼ cup cherry tomatoes, halved
1 tbsp red onion, diced
½ tbsp cilantro, chopped
1/2 of an avocado, cubed
1-2 tbsp feta (vegan or regular; optional)
1/2 tbsp olive oil
1 tbsp lime juice
¼ tsp honey
1/8 tsp garlic powder
Salt + pepper, to taste
Optional: add hot sauce for a spicy dressing
In a large bowl, mixed the cooked quinoa with the black beans, corn,
bell pepper, tomatoes, red onion, and cilantro until mixed well.
Add the dressing and toss well. Gently fold in the cubed avocado, then
sprinkle with the feta. Serve and enjoy!

DINNER

1 filet of salmon 1. Preheat oven to 400°F and line a baking sheet with
+ BROCCOLI BOWLS
SIMPLE TERIYAKI SALMON

1 cup broccoli florets parchment paper.

2. In a bowl, mix all teriyaki sauce ingredients until well-
½ tbsp avocado oil
combined. Set aside.
½ tbsp sesame oil
3. Toss the broccoli 1/2 tbsp of avocado oil, ½ tbsp
S+P sesame oil, salt, and pepper. Lay out on your baking
½ cup (cooked) rice, white or brown sheet in a single layer. Roast for 10 minutes.
4. While roasting, make your rice according to package
TERIYAKI SAUCE directions. *Note, you can make extra rice to use
throughout the week. Measure rice after it is cooked.
3 tbsp coconut aminos
5. Remove broccoli from oven after 10 minutes, then
1/2 tbsp sesame oil push to the sides to make room for your salmon.
1 tsp rice vinegar Drizzle the salmon with avocado oil, salt and pepper.
1 tsp honey Roast for 7-8 minutes, until salmon is cooked to your
1 clove of garlic, minced liking.
6. Meanwhile, add your teriyaki sauce to a small
1/4 teaspoon fresh ginger, grated or minced
saucepan or skillet over medium-low heat and bring to
¼ tsp salt
a simmer. Allow to simmer on low for 4-7 minutes.
Black pepper, to taste 7. Pour teriyaki sauce over rice, salmon, and broccoli.
Pinch of red pepper flakes (optional) Serve and enjoy!
 Day
Five

AVOCADO TOAST
LETTUCE TACO CUPS
CRISPY PALEO BUFFALO CHICKEN
+ CAULIFLOWER TRAY BAKE
BREAKFAST DAY FIVE

BREAKFAST

Avocado Toast
INGREDIENTS

2 pieces of gluten free toast

½ of an avocado
2 eggs, scrambled, boiled, or fried
Squeeze of lemon juice
Salt + pepperAV
Red pepper flakes or hot sauce (optional)

METHOD

1. Cook eggs however you prefer. Toast bread while eggs are cooking.
2. Spread each piece of toast with ¼ of an avocado. Squeeze lemon over
avocado and season with salt, pepper, and red pepper flakes (optional).
3. Serve eggs over toast and enjoy!
LUNCH DAY FIVE

LUNCH

Lettuce
Taco Cups
This protein-packed lunch is one of the best ways to use up leftover meat and veggies for a
quick and simple meal! You can really load them up with any leftovers you have on hand,
and it’s easy to take on the go to work (just pack the toppings and meat separately).

INGREDIENTS

Leftover taco meat

4 romaine, iceberg, or large butter
lettuce leaves for taco cups

FOR THE DRESSING

¼ of an avocado, diced
1/3 of a bell pepper, diced
Handful of cherry tomatoes, halved
Squeeze of lime juice
Salsa of choice
Dollop of vegan sour cream
(optional)
Cilantro (optional)

METHOD

1. Reheat leftover taco meat. Serve in lettuce cups/wraps with

all of the toppings and enjoy!
DINNER DAY FIVE

DINNER

Crispy Paleo Buffalo Chicken

+ Cauliflower Tray Bake
INGREDIENTS

½ head of cauliflower, cut into florets (about ½ tsp paprika

1 to 1.5 cups) ¼ tsp garlic powder
1 tbsp avocado or olive oil ¼ tsp onion powder
1/4 tsp paprika Dash of cayenne (optional)
1/4 tsp garlic powder Black pepper, to taste
1/4 tsp onion powder Olive oil or avocado oil spray, for the baking sheet
1/8 tsp sea salt ¼ buffalo sauce, more as needed
Black pepper, to taste
SIDE SALAD

FOR THE CHICKEN:

1 cup mixed greens
3/4 to 1 lb of boneless, skinless 1 baby cucumber, sliced
chicken breasts, cut into nuggets ½ of a carrot, diced
1 egg Good drizzle of olive oil
½ cup almond flour (more, as needed) Squeeze of fresh lemon juice
½ tsp sea salt Salt + pepper, to taste
Store-bought dairy free ranch for serving (optional)

METHOD

1. Preheat oven to 450°F and line a large baking sheet with parchment paper. Spray the parchment
with avocado or olive oil spray to grease.
2. Cut the cauliflower into florets. Toss the florets in a large bowl with the olive oil, then toss again
with all of the seasonings. Transfer to the bottom half of the baking sheet.
3. In a large bowl, mix together the almond flour, salt, paprika, garlic powder, onion powder, cayenne,
and black pepper.
4. In the same bowl that you tossed the cauliflower in, whisk the egg.
5. Dip each chicken nugget in the egg, allowing excess to drip off, then dredge in the almond flour
mixture and lay them out on the top half of the baking sheet. Add more almond flour to the mixture
if you start to run low. *Try to use one hand for the egg wash and 1 hand for the almond flour
mixture, to avoid the almond flour mixture getting lumpy.
6. Bake chicken and cauliflower for 12 minutes. Remove from oven and carefully flip each chicken
nugget and gently toss the cauliflower, then return to oven for another 12-16 minutes, until
nuggets are slightly browned and crispy.
7. Remove from oven, then toss nuggets with buffalo sauce in a large bowl until well coated. Stick
everything back in the oven for a minute to get the sauce heated through. Serve with dairy free
ranch (optional) and side salad.
DINNER DAY FIVE

CRISPY PALEO BUFFALO CHICKEN + CAULIFLOWER

 BREAKFAST
DAY:
Five
2 pieces of gluten free toast 1. Cook eggs however you prefer. Toast bread while eggs
AVOCADO TOAST

½ of an avocado are cooking.

2 eggs, scrambled, boiled, or fried 2. Spread each piece of toast with ¼ of an avocado.
Squeeze of lemon juice Squeeze lemon over avocado and season with salt,
Salt + pepperAV pepper, and red pepper flakes (optional).
Red pepper flakes or hot sauce (optional) 3. Serve eggs over toast and enjoy!

LUNCH

Leftover taco meat Squeeze of lime juice

LETTUCE
TACO CUPS

4 romaine, iceberg, or large butter lettuce Salsa of choice

leaves for taco cups Dollop of vegan sour cream (optional)
Cilantro (optional)
TOPPINGS

¼ of an avocado, diced 1. Reheat leftover taco meat. Serve in lettuce

1/3 of a bell pepper, diced cups/wraps with all of the toppings and
Handful of cherry tomatoes, halved enjoy!

DINNER

½ head of cauliflower, cut into florets (about 1 to 1.5 SIDE SALAD

CRISPY PALEO BUFFALO CHICKEN +
CAULIFLOWER TRAY BAKE

cups) Store-bought dairy free ranch for serving (optional)

1 tbsp avocado or olive oil 1 cup mixed greens
1/4 tsp paprika 1 baby cucumber, sliced
1/4 tsp garlic powder ½ of a carrot, diced
1/4 tsp onion powder Good drizzle of olive oil
1/8 tsp sea salt Squeeze of fresh lemon juice
Black pepper, to taste Salt + pepper, to taste

FOR THE CHICKEN

1. In a large bowl, mix together the almond flour, salt,
3/4 to 1 lb of boneless, skinless chicken
paprika, garlic powder, onion powder, cayenne, and
breasts, cut into nuggets black pepper.
1 egg 2. In the same bowl that you tossed the cauliflower in,
½ cup almond flour (more, as needed) whisk the egg.
½ tsp sea salt 3. Dip each chicken nugget in the egg, allowing excess
to drip off, then dredge in the almond flour mixture and
½ tsp paprika
lay them out on the top half of the baking sheet. Add
¼ tsp garlic powder more almond flour to the mixture if you start to run
¼ tsp onion powder low. *Try to use one hand for the egg wash and 1 hand
Dash of cayenne (optional) for the almond flour mixture, to avoid the almond flour
Black pepper, to taste mixture getting lumpy.
4. Bake chicken and cauliflower for 12 minutes. Remove
Olive oil or avocado oil spray, for the baking
from oven and carefully flip each chicken nugget and
sheet
gently toss the cauliflower, then return to oven for
¼ buffalo sauce, more as needed another 12-16 minutes, until nuggets are slightly
browned and crispy.
5. Remove from oven, then toss nuggets with buffalo
sauce in a large bowl until well coated. Stick
everything back in the oven for a minute to get the
sauce heated through. Serve with dairy free ranch
(optional) and side salad.
 Day
Six

BANANA EGG PANCAKES

LEFTOVER BUFFALO CHICKEN +
CAULIFLOWER WITH SIDE SALAD
SIMPLE SPAGHETTI SQUASH +
ROASTED ZUCCHINI
BREAKFAST DAY SIX

BREAKFAST

Banana Egg Pancakes

These are a fun and simple alternative to regular pancakes! The provide a great balance of complex
carbohydrates and protein for a healthy and balanced breakfast. Topping them with nut butter adds some
extra healthy fats to keep you fuller longer, and the berries add some amazing antioxidants and fiber!

INGREDIENTS

1 ripe banana, mashed TOPPINGS

2 eggs Berries (any type)

2 tbsp oat flour Nut butter (any kind)
1/4 tsp baking powder Maple syrup
Pinch of sea salt Hemp seeds (optional)
Dash of cinnamon (optional) Vegan yogurt (optional)
Butter or coconut oil, for the pan

METHOD

1. Preheat your griddle or pan over medium heat with some butter or coconut oil.
2. Whisk all ingredients together into a batter-like consistency. Pour onto your
preheated griddle, cooking for a few minutes per side. Pancakes should be
slightly browned and pretty easy to flip when they are ready. Serve with toppings
and enjoy!
BREAKFAST DAY SIX

BANANA EGG PANCAKES

DINNER DAY SIX

DINNER

Simple Spaghetti Squash

+ Roasted Zucchini
INGREDIENTS

FOR THE SPAGHETTI SQUASH FOR THE ZUCCHINI

1 spaghetti squash, cut in half and 2 zucchini, ends trimmed and

seeds removed
1 tbsp olive oil
1 lb ground turkey (can sub
ground chicken)
1 tsp Italian Seasoning
Salt + pepper, to taste
Red pepper flakes (optional)
1 cup chopped spinach
1 + ½ cups of marinara sauce
cubed or cut into “fries”
½ tsp Italian seasonings
¼ tsp garlic powder
¼ tsp sea salt
Black pepper, to taste
1 tbsp olive oil
Fresh squeeze of lemon

METHOD

1. Preheat oven to 400°F. Cut spaghetti squash in half lengthwise and use a spoon to
scrape out the center seeds. Drizzle with olive oil and season with salt and pepper, then
put them skin side down on a baking sheet.
2. Roast spaghetti squash for 30-40 minutes, until tender and you can easily shred with a
fork into spaghetti-like strands.
3. Meanwhile, toss your zucchini with the olive oil, Italian seasonings, garlic, salt + pepper.
Lay out on a parchment-lined baking sheet in a single layer.
4. When spaghetti squash is done roasting, add your zucchini to the oven. Roast for 12-15
minutes, until cooked to your preference. Squeeze some lemon over the zucchini when
done roasting
5. Meanwhile, cook your ground turkey in a large skillet over medium heat with the olive oil,
Italian seasonings, salt and pepper, and a pinch of red pepper flakes. When turkey is no
longer pink, reduce heat and stir in your spinach and marinara. Allow everything to heat
through.
6. Serve some turkey sauce over ½ of the spaghetti squash with a side of zucchini. Enjoy!
 BREAKFAST
DAY:
Six
1 ripe banana, mashed Maple syrup
BANANA EGG PANCAKES

2 eggs Hemp seeds (optional)

2 tbsp oat flour Vegan yogurt (optional)
1/4 tsp baking powder
Pinch of sea salt 1. Preheat your griddle or pan over medium heat with some butter
Dash of cinnamon (optional) or coconut oil.
Butter or coconut oil, for the pan 2. Whisk all ingredients together into a batter-like consistency.
Berries (any type) Pour onto your preheated griddle, cooking for a few minutes per
Nut butter (any kind) side. Pancakes should be slightly browned and pretty easy to flip
when they are ready. Serve with toppings and enjoy!

LUNCH

Leftover Buffalo Chicken + Cauliflower with Side Salad.

LEFTOVERS

See page 31 for recipe.

DINNER

FOR THE SPAGHETTI SQUASH 1. Preheat oven to 400°F. Cut spaghetti squash in half lengthwise
SIMPLE SPAGHETTI SQUASH +
ROASTED ZUCCINI

1 spaghetti squash, cut in half and seeds removed and use a spoon to scrape out the center seeds. Drizzle with
1 tbsp olive oil olive oil and season with salt and pepper, then put them skin
1 lb ground turkey (can sub ground chicken) side down on a baking sheet.
1 tsp Italian Seasoning 2. Roast spaghetti squash for 30-40 minutes, until tender and you
Salt + pepper, to taste can easily shred with a fork into spaghetti-like strands.
Red pepper flakes (optional) 3. Meanwhile, toss your zucchini with the olive oil, Italian
1 cup chopped spinach seasonings, garlic, salt + pepper. Lay out on a parchment-lined
1 + ½ cups of marinara sauce baking sheet in a single layer.
4. When spaghetti squash is done roasting, add your zucchini to
FOR THE ZUCCHINI
the oven. Roast for 12-15 minutes, until cooked to your
2 zucchini, ends trimmed and cubed or cut into preference. Squeeze some lemon over the zucchini when
“fries” done roasting
½ tsp Italian seasonings 5. Meanwhile, cook your ground turkey in a large skillet over
¼ tsp garlic powder medium heat with the olive oil, Italian seasonings, salt and
¼ tsp sea salt pepper, and a pinch of red pepper flakes. When turkey is no
Black pepper, to taste longer pink, reduce heat and stir in your spinach and marinara.
1 tbsp olive oil Allow everything to heat through.
Fresh squeeze of lemon 6. Serve some turkey sauce over ½ of the spaghetti squash with a
side of zucchini. Enjoy!
 Day
Seven

SALTED CARAMEL SMOOTHIE

MEDITERRANEAN TOASTS W/ EGGS
LEFTOVER SPAGHETTI SQUASH
BREAKFAST DAY SEVEN

BREAKFAST

Salted Caramel
Smoothie
INGREDIENTS

1 cup of unsweetened almond milk (or milk

of choice)
½ of a frozen banana
2 dates, pits removed
1/3 cup frozen cauliflower florets*
1 tbsp almond butter (can sub cashew
butter or peanut butter)
1 tbsp ground flax seed
*FROZEN CAULIFLOWER IS TYPICALLY STEAMED
FIRST, MAKING IT EASIER TO DIGEST THAN JUST

1 tbsp hemp seeds ADDING RAW CAULIFLOWER. IT’S A GREAT ITEM TO

HAVE IN YOUR FREEZER TO ADD SOME NUTRIENTS TO

1 serving of vanilla protein powder
¼ tsp vanilla extract
Dash of cinnamon, to taste
Good pinch of sea salt, to taste
YOUR SMOOTHIES (WHEN YOU ADD JUST A LITTLE
YOU REALLY CAN’T TASTE IT)!
**MACA POWDER (NOT TO BE CONFUSED WITH
MATCHA POWDER) CAN BE A GREAT ADDITION TO
YOUR SMOOTHIES FOR HORMONE SUPPORT. IT ALSO
HAPPENS TO ADD A SORT OF CARAMEL FLAVOR,

Handful of ice cubes

TOO!

Optional: 1 tsp of maca powder**

METHOD

1. Add all ingredients to your blender and blend until smooth. Add more
liquid as needed, and cinnamon and sea salt to taste.
LUNCH DAY SEVEN

LUNCH

Mediterranean Toasts
w/ Eggs
Breakfast foods, like eggs, can really be used any time of day to make a quick and easy
protein-packed meal! Making a fun and colorful toast like this is also a great way to
get some variety of plant foods on your plate in a satisfying way. This also makes a
great workday lunch, or a post-workout refuel meal!

INGREDIENTS

2 pieces of gluten free bread Drizzle of olive oil

¼ cup of hummus Cucumber slices (served on the
Handful of baby spinach, roughly side)
chopped Salt + pepper, to taste
½ of a bell pepper, sliced (option Fresh lemon juice
to sauté or keep it raw)
3-4 cherry tomatoes, sliced in half
2 eggs (hard boiled, scrambled, or
fried)
2 tbsp feta (vegan or regular;
optional)
Red onion (optional)

METHOD

1. Slice your cucumbers, then squeeze some lemon on them and season with salt
and pepper. Set aside to serve as a side to the toasts.
2. Cook your eggs however you prefer.
3. Toast your bread, then spread each piece of toast with 2 tbsp of hummus. Layer
your spinach, bell pepper slices, tomatoes, and your eggs. Sprinkle with red onion
and feta (optional). Drizzle with olive oil and enjoy!
LUNCH DAY SEVEN

MEDITERRANEAN TOASTS W/ EGGS

 BREAKFAST
DAY:
Seven
1 cup of unsweetened almond milk (or milk of ¼ tsp vanilla extract
SALTED CARAMEL
SMOOTHIE

choice) Dash of cinnamon, to taste

½ of a frozen banana Good pinch of sea salt, to taste
2 dates, pits removed Handful of ice cubes
1/3 cup frozen cauliflower florets Optional: 1 tsp of maca powder
1 tbsp almond butter (can sub cashew butter
or peanut butter) 1. Add all ingredients to your blender and blend until smooth. Add
1 tbsp ground flax seed more liquid as needed, and cinnamon and sea salt to taste.
1 tbsp hemp seeds
1 serving of vanilla protein powder

LUNCH

2 pieces of gluten free bread 1. Slice your cucumbers, then squeeze some lemon on them and
MEDITERRANEAN
TOASTS W/ EGGS

¼ cup of hummus season with salt and pepper. Set aside to serve as a side to the
Handful of baby spinach, roughly chopped toasts.
½ of a bell pepper, sliced (option to sauté or 2. Cook your eggs however you prefer.
keep it raw) 3. Toast your bread, then spread each piece of toast with 2 tbsp of
3-4 cherry tomatoes, sliced in half hummus. Layer your spinach, bell pepper slices, tomatoes, and
2 eggs (hard boiled, scrambled, or fried) your eggs. Sprinkle with red onion and feta (optional). Drizzle
2 tbsp feta (vegan or regular; optional) with olive oil and enjoy!
Red onion (optional)
Drizzle of olive oil
Cucumber slices (served on the side)
Salt + pepper, to taste
Fresh lemon juice

DINNER

Leftover Leftover Spaghetti Squash.

LEFTOVERS

See page 34 for recipe.

 Day
Eight

CHOCOLATE ALMOND OVERNIGHT OATS

AVOCADO EGG SALAD LETTUCE CUPS
HONEY MUSTRARD SHEET PAN
BREAKFAST DAY EIGHT

BREAKFAST

Chocolate Almond
Overnight Oats
This version of overnight oats packs in more protein and healthy fats, making it
more of a balanced and filling meal. This is a great grab-and-go breakfast option
for busy mornings or after a good workout!

INGREDIENTS

2/3 cup of unsweetened milk of choice OPTIONAL TOPPINGS

1/3 cup plain unsweetened vegan yogurt or Berries (fresh or frozen)

plain Greek yogurt Hemp seeds
1/3 cup of oats
1 tbsp of chia seeds
2 tbsp of almond butter
2 tbsp cocoa powder (or cacao powder)
½ tbsp maple syrup
½ tsp vanilla extract
Pinch of sea salt

METHOD

1. In a jar or food container with a lid, mix all ingredients together until well-combined.
2. Set in the refrigerator overnight to thicken. Mix again in the morning and enjoy!
LUNCH DAY EIGHT

LUNCH

Avocado Egg Salad

Lettuce Cups
INGREDIENTS

2 hard boiled eggs, diced (see

Basic Protein page for recipe)
½ of a ripe avocado, diced
1-2 green onions, diced
1 stalk of celery, diced
½ tbsp Dijon mustard
Juice of ½ a lemon
¼ tsp garlic powder
Salt + pepper, to taste
2-4 romaine lettuce leaves, for
lettuce cups*

METHOD

1. Add all ingredients to a bowl. Depending on the texture you want, you can mash
everything together or just gently toss to combine. Serve in lettuce cups.
*You can also serve this over a bed of mixed greens instead if you prefer!
DINNER DAY EIGHT

DINNER

Honey Mustard
Sheet Pan Meal
INGREDIENTS

½ lb baby potatoes, quartered FOR THE HONEY MUSTARD SAUCE

½ lb Brussels sprouts, stems 1.5 tbsp olive oil

removed and cut in half 1 garlic clove, crushed or minced
1 large carrot, diced ½ tbsp apple cider vinegar
1-2 tsp honey
4 chicken sausages (precooked
1-2 tsp Dijon mustard
sausage links), sliced
½ tsp Italian seasoning
1 tbsp of avocado oil
Salt + pepper, to taste
¼ tsp salt Pinch of red pepper flakes (optional)

METHOD

1. Preheat oven to 425°F.

2. Toss potatoes, brussels sprouts, carrot, and chicken sausage in a large bowl with 1
tbsp avocado oil and 1/4 tsp sea salt. Make sure everything is well coated.
3. Spread out on a baking sheet and bake for 25-30 minutes, tossing halfway through.
4. While baking, whisk together honey mustard sauce ingredients. Set aside.
5. When veggies and chicken sausage are done roasting, toss with the honey mustard
sauce, serve, and enjoy!
DINNER DAY EIGHT

HONEY MUSTARD SHEET PAN MEAL

 BREAKFAST
DAY:
Eight
2/3 cup of unsweetened milk of choice Optional toppings:
CHOCOLATE ALMOND
OVERNIGHT OATS

1/3 cup plain unsweetened vegan yogurt or Berries (fresh or frozen)

plain Greek yogurt Hemp seeds
1/3 cup of oats
1 tbsp of chia seeds 1. In a jar or food container with a lid, mix all ingredients together
2 tbsp of almond butter until well-combined.
2 tbsp cocoa powder (or cacao powder) 2. Set in the refrigerator overnight to thicken. Mix again in the
½ tbsp maple syrup morning and enjoy!
½ tsp vanilla extract
Pinch of sea salt

LUNCH

2 hard boiled eggs, diced (see Basic Protein 1. Add all ingredients to a bowl. Depending on the texture you
AVOCADO EGG SALAD
LETTUCE CUPS

page for recipe) want, you can mash everything together or just gently toss to
½ of a ripe avocado, diced combine. Serve in lettuce cups.
1-2 green onions, diced
1 stalk of celery, diced
½ tbsp Dijon mustard
Juice of ½ a lemon
¼ tsp garlic powder
Salt + pepper, to taste
2-4 romaine lettuce leaves, for lettuce cups*

DINNER

½ lb baby potatoes, quartered 1. Preheat oven to 425°F.

HONEY MUSTARD SHEET PAN MEAL

½ lb Brussels sprouts, stems removed and cut in half 2. Toss potatoes, brussels sprouts, carrot, and chicken sausage
1 large carrot, diced in a large bowl with 1 tbsp avocado oil and 1/4 tsp sea salt.
4 chicken sausages (precooked sausage links), sliced Make sure everything is well coated.
1 tbsp of avocado oil 3. Spread out on a baking sheet and bake for 25-30 minutes,
¼ tsp salt tossing halfway through.

4. While baking, whisk together honey mustard sauce
For the Honey Mustard Sauce: ingredients. Set aside.
1.5 tbsp olive oil 5. When veggies and chicken sausage are done roasting, toss
1 garlic clove, crushed or minced with the honey mustard sauce, serve, and enjoy!
½ tbsp apple cider vinegar
1-2 tsp honey
1-2 tsp Dijon mustard
½ tsp Italian seasoning
Salt + pepper, to taste
Pinch of red pepper flakes (optional)
 Day
Nine

BREAKFAST TACOS
LEFTOVER HONEY MUSTARD SHEET PAN
ORANGE CASHEW TOFU
BREAKFAST DAY NINE

BREAKFAST

Breakfast
Tacos
INGREDIENTS

2 eggs (scrambled or fried)

Salt + pepper, to taste
½ of an avocado, sliced
2 almond flour, coconut flour, or cassava
flour tortillas
Handful of baby spinach, roughly chopped
Salsa of choice

METHOD

1. Cook your eggs however you prefer.

2. Gently warm your tortillas on the stove or in the oven, then fill them with
eggs, avocado, spinach, and salsa.
DINNER DAY NINE

DINNER

Orange
Cashew Tofu
INGREDIENTS

FOR THE BASE FOR THE TOFU

2/3 cup of (cooked) rice, white or brown 14 oz extra firm tofu, pressed to remove
excess liquid and cut into cubes
1 cup cauliflower rice
Sea salt
1 cup baby spinach, roughly chopped
2 tbsp avocado oil
FOR THE ORANGE SAUCE 1/3 cup cashews

1/3 cup coconut aminos*

OPTIONAL FOR SERVING
2 tbsp rice vinegar
Diced green onions
2 tablespoons tomato paste
Any extra veggies on hand (bell pepper,
Juice of 1 orange
cabbage, green beans, broccoli, etc.)
1 tbsp tapioca starch

METHOD

1. Press the tofu using a tofu press, or by wrapping in paper towels and placing between
a cutting board and anything heavy (stack of books, heavy plate or pan, etc.). Allow to
press for 15-20 minutes, then season with sea salt.
2. Cook your white or brown rice according to directions on package. When finished
cooking, mix 2/3 cup of the rice with 1 cup of (cooked) cauliflower rice and your baby
spinach. *Divide this mixture in half, as the other half will be used for tomorrow’s
lunch!
3. Next, make the sauce by whisking all ingredients together until well combined.
4. Heat a skillet over medium heat with the avocado oil. Once hot, add the tofu and sear
on each side for 3-4 minutes, until crispy.
5. Remove tofu from the pan and carefully drain excess oil.
6. Reduce heat to medium low and return tofu to the pan. Stir in the sauce and cashews.
Allow sauce to thicken while occasionally spooning the glaze over the top of the tofu.
Simmer for 5-7 minutes.
7. Serve with cauliflower rice mixture, top with green onion and any extra veggies
(optional), and enjoy!
*Be sure not to sub soy sauce here, or the sauce will be too salty!
DINNER DAY NINE

ORANGE CASHEW TOFU

 BREAKFAST
DAY:
Nine
2/3 cup of unsweetened milk of choice Optional toppings:
CHOCOLATE ALMOND
OVERNIGHT OATS

1/3 cup plain unsweetened vegan yogurt or Berries (fresh or frozen)

plain Greek yogurt Hemp seeds
1/3 cup of oats
1 tbsp of chia seeds 1. In a jar or food container with a lid, mix all ingredients together
2 tbsp of almond butter until well-combined.
2 tbsp cocoa powder (or cacao powder) 2. Set in the refrigerator overnight to thicken. Mix again in the
½ tbsp maple syrup morning and enjoy!
½ tsp vanilla extract
Pinch of sea salt

LUNCH

Leftover Honey Mustard Sheet Pan Meal

LEFTOVERS

See Page 44 for recipe.

DINNER

For the base: Optional for serving:

ORANGE CASHEW TOFU

2/3 cup of (cooked) rice, white or brown Diced green onions

1 cup cauliflower rice Any extra veggies on hand (bell pepper, cabbage, green beans,
1 cup baby spinach, roughly chopped broccoli, etc.)

For the Orange Sauce 1. Press the tofu using a tofu press, or by wrapping in paper towels
1/3 cup coconut aminos* and placing between a cutting board and anything heavy (stack of
2 tbsp rice vinegar books, heavy plate or pan, etc.). Allow to press for 15-20 minutes,
2 tablespoons tomato paste then season with sea salt.
Juice of 1 orange 2. Cook your white or brown rice according to directions on
1 tbsp tapioca starch package. When finished cooking, mix 2/3 cup of the rice with 1
1 tsp of sesame oil cup of (cooked) cauliflower rice and your baby spinach. *Divide
3 cloves garlic, minced this mixture in half, as the other half will be used for tomorrow’s
1/2 tsp ground ginger or 1-inch piece of fresh ginger lunch!
minced 3. Next, make the sauce by whisking all ingredients together until
Few good cracks of black pepper well combined.
Red pepper flakes, to taste 4. Heat a skillet over medium heat with the avocado oil. Once hot,
add the tofu and sear on each side for 3-4 minutes, until crispy.
For the Tofu 5. Remove tofu from the pan and carefully drain excess oil.
14 oz extra firm tofu, pressed to remove excess liquid 6. Reduce heat to medium low and return tofu to the pan. Stir in the
and cut into cubes sauce and cashews. Allow sauce to thicken while occasionally
Sea salt spooning the glaze over the top of the tofu. Simmer for 5-7
2 tbsp avocado oil minutes.
1/3 cup cashews 7. Serve with cauliflower rice mixture, top with green onion and any
extra veggies (optional), and enjoy!
 Day
Ten

VANILLA BLUEBERRY PROTEIN MILKSHAKE

LEFTOVER ORANGE CASHEW TOFU
EASY SHEET PAN FAJITAS
BREAKFAST DAY TEN

BREAKFAST

Vanilla Blueberry
Protein Milkshake
INGREDIENTS

1-2 cups of unsweetened almond milk (or

milk of choice)
1 frozen banana
1/3 cup frozen blueberries
1/3 cup frozen cauliflower
1 serving of vanilla protein powder
1 tbsp chia seeds
2 tbsp almond or cashew butter
Handful of ice cubes

METHOD

1. Blend all ingredients until smooth, adding more liquid as needed to reach
desired thickness.
DINNER DAY TEN

DINNER

Easy Sheet Pan

Fajitas
Sheet Pan meals are an amazing way to cook up some protein and veggies in a quick
and efficient way. Plus, there’s way less mess! This type of meal is great to meal prep
to use leftovers in various ways, like salads or nourish bowls! These leftovers will be
used to make a fajita bowl for tomorrow’s lunch, so be sure to keep any leftovers!

INGREDIENTS

2 bell peppers, sliced into strips 2 tbsp avocado or olive oil

1/2 of a red onion, thinly sliced 1 can of black beans, drained and rinsed
1 lb of boneless chicken breasts, cut Juice of 1 lime
into small pieces 2 almond flour, coconut flour, or
1 tbsp chili powder cassava flour tortillas (per serving)
1 tbsp cumin Toppings of choice (Ex: lettuce, vegan
1 tsp garlic powder sour cream, Greek yogurt, avocado or
1 tsp oregano guac, etc.)
1/2 tsp sea salt
Black pepper, to taste

METHOD

1. Preheat your oven to 400°F and line a large baking sheet with parchment paper.
2. Prep your veggies and chicken, then add them to the baking sheet and toss with all of
the seasonings, and avocado oil.
3. Spread into one layer and roast for 10 minutes. Give everything a good toss, then
return to the oven for 10-15 minutes, until chicken reaches an internal temperature of
165°F and veggies are cooked to your liking.
4. Stir in the drained and rinsed black beans, squeeze the lime over everything, then
serve with tortillas and toppings of choice.
DINNER DAY TEN

EASY SHEET PAN FAJITAS

 BREAKFAST
DAY:
Ten
1-2 cups of unsweetened almond milk (or milk 1. Blend all ingredients until smooth, adding more liquid as needed
VANILLA BLUEBERRY
PROTEIN MILKSHAKE

of choice) to reach desired thickness.

1 frozen banana
1/3 cup frozen blueberries
1/3 cup frozen cauliflower
1 serving of vanilla protein powder
1 tbsp chia seeds
2 tbsp almond or cashew butter
Handful of ice cubes

LUNCH

Leftover Orange Cashew Tofu

LEFTOVERS

See Page 49 for recipe.

DINNER

2 bell peppers, sliced into strips 1. Preheat your oven to 400°F and line a large baking sheet with
EASY SHEET PAN FAJITAS

1/2 of a red onion, thinly sliced parchment paper.

1 lb of boneless chicken breasts, cut into small pieces 2. Prep your veggies and chicken, then add them to the baking
1 tbsp chili powder sheet and toss with all of the seasonings, and avocado oil.
1 tbsp cumin 3. Spread into one layer and roast for 10 minutes. Give everything a
1 tsp garlic powder good toss, then return to the oven for 10-15 minutes, until
1 tsp oregano chicken reaches an internal temperature of 165°F and veggies
1/2 tsp sea salt are cooked to your liking.
Black pepper, to taste 4. Stir in the drained and rinsed black beans, squeeze the lime over
2 tbsp avocado or olive oil everything, then serve with tortillas and toppings of choice.
1 can of black beans, drained and rinsed
Juice of 1 lime
2 almond flour, coconut flour, or cassava flour tortillas
(per serving)
Toppings of choice (Ex: lettuce, vegan sour cream,
Greek yogurt, avocado or guac, etc.)
 Day
Eleven

VEGGIE SCRAMBLE
FAJITA BOWL
BUFFALO TURKEY BURGERS +
SWEET POTATO FRIES
BREAKFAST DAY ELEVEN

BREAKFAST

Veggie
Scramble
This is one of the best ways to get some variety of plant foods in your day, while also reducing
food waste and using up some veggie scraps on hand! Variety of color is key to overall health and
wellness, and a breakfast scramble is a quick and easy way to get a few colors on your plate!

INGREDIENTS

½ cup- 1 cup of any leftover veggies on

hand*
2 eggs, whisked
Avocado or olive oil, for the pan
Salt + pepper to taste
¼ of an avocado, sliced
Optional: hot sauce

METHOD

1. Start by sautéing your veggies of choice. Add some oil to a pan over medium heat and
cook veggies until softened. If you’re using spinach, add that in at the end, as it cooks
quickly.
2. Reduce heat to medium-low. Add your whisked eggs to the pan (add more oil if
needed), and gently scramble your eggs in with the veggies. Season with salt and
pepper. Serve with avocado slices and hot sauce (optional) and enjoy!

*Any veggie scraps or frozen veggies that you have on hand to use up will work! You may
have some extra cherry tomatoes, part of a bell pepper, red onion, some frozen cauliflower
or broccoli, or spinach laying around. Feel free to mix in as many veggies as you’d like- the
more color, the better!
LUNCH DAY ELEVEN

LUNCH

Fajita
Bowl
INGREDIENTS

Leftover chicken fajitas

1/3 cup rice (white or brown)
½ cup cauliflower rice

OPTIONAL TOPPINGS

Lettuce or baby spinach, chopped

Avocado or guacamole
Dollop of Greek yogurt or vegan sour
cream
Hot sauce

METHOD

1. Mix together rice and cauliflower rice. Season with salt and pepper. Option to add an
extra squeeze of lime juice to the mixture, too.
2. Top with fajita mixture, then add your toppings of choice!
DINNER DAY ELEVEN

DINNER

Buffalo (or BBQ) Turkey

Burgers & Sweet Potato Fries
When you make a simple meal like this, you can always add a side salad to your plate!
Just toss some mixed greens with any other veggies on hand and add a drizzle of your
favorite dressing! A side salad is a great way to add more volume to a meal while
packing in lots of fiber and nutrients.

INGREDIENTS

FOR THE FRIES

1/4 cup buffalo sauce or Frank’s Red
1 medium sweet potato (Japanese or Hot sauce (can sub BBQ sauce if you
regular), cut into wedges prefer)
1 tbsp olive or avocado oil 1 tbsp dairy free ranch (optional for
Salt + pepper, to taste flavor)
1/2 tsp garlic powder
FOR THE BURGER
1/2 tsp sea salt
1 lb ground turkey (or sub ground 1/2 tsp onion powder
chicken) Few cracks of black pepper
1 egg Oil for pan
1/2 cup chopped spinach (fresh or Lettuce wraps (optional)
frozen)

METHOD

1. Preheat oven to 425°F and line a baking sheet with parchment paper.
2. Toss your sweet potato fries with the oil and salt and pepper. Lay out in a single layer
on your baking sheet. Bake for 25-35 minutes, or until cooked to your liking.
3. Meanwhile, make your burgers. In a large bowl, mix together all of the burger
ingredients until well-combined. Form into 4-5 patties.
4. Heat a skillet over medium high heat with a splash of oil. Cook burgers for 5-6 minutes
per side, until an internal temperature of 165°F is reached.
5. Serve burgers in a lettuce wrap (optional) with condiments of choice and fries on the
side. Option to add a simple side salad.
DINNER DAY ELEVEN

BUFFALO TURKEY BURGERS + SWEET POTATO FRIES

 BREAKFAST
DAY:
Eleven
½ cup- 1 cup of any leftover veggies on hand* 1. Start by sautéing your veggies of choice. Add some oil to a pan
VEGGIE SCRAMBLE

2 eggs, whisked over medium heat and cook veggies until softened. If you’re
Avocado or olive oil, for the pan using spinach, add that in at the end, as it cooks quickly.
Salt + pepper to taste 2. Reduce heat to medium-low. Add your whisked eggs to the pan
¼ of an avocado, sliced (add more oil if needed), and gently scramble your eggs in with
Optional: hot sauce the veggies. Season with salt and pepper. Serve with avocado
slices and hot sauce (optional) and enjoy!

LUNCH

Leftover chicken fajitas 1. Mix together rice and cauliflower rice. Season with salt and
FAJITA BOWL

1/3 cup rice (white or brown) pepper. Option to add an extra squeeze of lime juice to the
½ cup cauliflower rice mixture, too.
2. Top with fajita mixture, then add your toppings of choice!
Optional toppings:
Lettuce or baby spinach, chopped
Avocado or guacamole
Dollop of Greek yogurt or vegan sour cream
Hot sauce

DINNER

For the Fries 1. Preheat oven to 425°F and line a baking sheet with parchment
EASY SHEET PAN FAJITAS

1 medium sweet potato (Japanese or regular), cut into paper.

wedges 2. Toss your sweet potato fries with the oil and salt and pepper.
1 tbsp olive or avocado oil Lay out in a single layer on your baking sheet. Bake for 25-35
Salt + pepper, to taste minutes, or until cooked to your liking.
3. Meanwhile, make your burgers. In a large bowl, mix together
For the burgers: all of the burger ingredients until well-combined. Form into 4-5
1 lb ground turkey (or sub ground chicken) patties.
1 egg 4. Heat a skillet over medium high heat with a splash of oil. Cook
1/2 cup chopped spinach (fresh or frozen) burgers for 5-6 minutes per side, until an internal temperature
1/4 cup buffalo sauce or Frank’s Red Hot sauce (can of 165°F is reached.
sub BBQ sauce if you prefer) 5. Serve burgers in a lettuce wrap (optional) with condiments of
1 tbsp dairy free ranch (optional for flavor) choice and fries on the side. Option to add a simple side salad.
1/2 tsp garlic powder
1/2 tsp sea salt
1/2 tsp onion powder
Few cracks of black pepper
Oil for pan
Lettuce wraps (optional)
 Day
Twelve

AVOCADO + GREENS TOAST

BUFFALO BURGER SALAD
SHEET PAN ROASTED VEGGIES
+ TOFU W/ TAHINI SAUCE
BREAKFAST DAY TWELVE

BREAKFAST

Avocado + Greens
Toast
INGREDIENTS

2 eggs (scrambled, hard boiled, poached, or

fried)
Avocado or olive oil, for the pan
Salt + pepper, to taste
2 pieces of gluten free bread
½ of an avocado
Handful of mixed greens (or baby spinach)
Red pepper flakes (optional)

METHOD

1. Cook eggs to your preference. Season with salt and pepper.

2. Toast bread, then spread each piece with the avocado. Top each piece with mixed
greens or baby spinach. Season with salt and pepper (and red pepper flakes if you’d
like). Top with your eggs and serve.
LUNCH DAY TWELVE

LUNCH

Buffalo Bowl
Salad
A simple way to use burger leftovers that requires minimal effort in the kitchen! This is
a great lighter lunch option to power you through a workday without weighing you
down, while still providing lots of protein, fiber, and vitamins + minerals!

INGREDIENTS

Leftover turkey burger *You can also substitute with any dressing
1-2 cups of mixed greens OR romaine that you like, or simply use olive oil and
1 large carrot, peeled and diced lemon juice or vinegar with some
Cucumber slices seasonings.
Cherry tomatoes, sliced
Bell pepper slices (optional)
Red onion slices (optional)
¼ of an avocado, cubed
2-3 tbsp dairy free ranch*

METHOD

1. Reheat your burger, then add to a bed of mixed greens and all of the other veggies.
Add dressing and toss.
DINNER DAY TWELVE

DINNER

Sheet Pan Roasted Veggies +

Tofu w/ Tahini Sauce
These leftovers will be used for tomorrow’s lunch, so you know the drill! Be sure to
save your leftovers in the refrigerator for a quick grab-and-go lunch tomorrow!

INGREDIENTS

FOR THE SHEET PAN VEGGIES + TOFU FOR THE TAHINI SAUCE

2 sweet potatoes, cubed (option to peel) 1/3 cup + 3 tbsp tahini

1 lb of brussels sprouts, sliced in half 1/3 cup water, plus more as needed
2 bell peppers, sliced into strips 2 tbsp olive oil
1/3 of a red onion, thinly sliced 2 tbsp apple cider vinegar
3 tbsp olive or avocado oil 4 tsp of maple syrup
1/2 tsp garlic powder 2 cloves of garlic, peeled
1 tsp Italian seasonings Salt and pepper, to taste
Salt and pepper, to taste Sriracha, to taste, depending how spicy
1 package of tofu, pressed and cubed you like it

METHOD

1. Start by pressing your tofu. Press the tofu using a tofu press, or by wrapping in paper towels
and placing between a cutting board and anything heavy (stack of books, heavy plate or pan,
etc.). Allow to press for 15-20 minutes.
2. Preheat oven to 425°F and line a large baking sheet with parchment paper.
3. Add all of your prepared vegetables to your sheet pan, then add the tofu. Drizzle everything
with the oil and seasonings. Toss well to combine then spread out in an even layer.
4. Bake until vegetables are cooked to your liking, about 30-40 minutes. Stir once halfway
through.
5. While your veggies are roasting, make the tahini sauce. Blend all ingredients together until a
smooth sauce forms, adding more water as needed until desired consistency is reached.
Taste and add more sriracha as needed, depending on how spicy you like things.
6. Drizzle sauce over veggies and tofu. Store leftover sauce in an airtight container for up to 10
days.
DINNER DAY TWELVE

SHEET PAN ROASTED VEGGIES + TOFU W/ TAHINI SAUCE

 BREAKFAST
DAY:
Twelve
2 eggs (scrambled, hard boiled, poached, or 1. Cook eggs to your preference. Season with salt and pepper.
AVOCADO +
GREENS TOAST

fried) 2. Toast bread, then spread each piece with the avocado. Top each
Avocado or olive oil, for the pan piece with mixed greens or baby spinach. Season with salt and
Salt + pepper, to taste pepper (and red pepper flakes if you’d like). Top with your eggs
2 pieces of gluten free bread and serve.
½ of an avocado
Handful of mixed greens (or baby spinach)
Red pepper flakes (optional)

LUNCH

Leftover turkey burger 1. Reheat your burger, then add to a bed of mixed greens and all of
BUFFALO
BURGER SALAD

1-2 cups of mixed greens OR romaine the other veggies. Add dressing and toss.
1 large carrot, peeled and diced
Cucumber slices
Cherry tomatoes, sliced
Bell pepper slices (optional)
Red onion slices (optional)
¼ of an avocado, cubed
2-3 tbsp dairy free ranch*

DINNER

For the sheet pan veggies + tofu 1. Start by pressing your tofu. Press the tofu using a tofu press,
SHEET PAN ROASTED VEGGIES +
TOFU W/ TAHINI SAUCE

2 sweet potatoes, cubed (option to peel) or by wrapping in paper towels and placing between a cutting
1 lb of brussels sprouts, sliced in half board and anything heavy (stack of books, heavy plate or pan,
2 bell peppers, sliced into strips etc.). Allow to press for 15-20 minutes.
1/3 of a red onion, thinly sliced 2. Preheat oven to 425°F and line a large baking sheet with
3 tbsp olive or avocado oil parchment paper.
1/2 tsp garlic powder 3. Add all of your prepared vegetables to your sheet pan, then
1 tsp Italian seasonings add the tofu. Drizzle everything with the oil and seasonings.
Salt and pepper, to taste Toss well to combine then spread out in an even layer.
1 package of tofu, pressed and cubed 4. Bake until vegetables are cooked to your liking, about 30-40
minutes. Stir once halfway through.
For the tahini sauce 5. While your veggies are roasting, make the tahini sauce. Blend
1/3 cup + 3 tbsp tahini all ingredients together until a smooth sauce forms, adding
1/3 cup water, plus more as needed more water as needed until desired consistency is reached.
2 tbsp olive oil Taste and add more sriracha as needed, depending on how
2 tbsp apple cider vinegar spicy you like things.
4 tsp of maple syrup 6. Drizzle sauce over veggies and tofu. Store leftover sauce in an
2 cloves of garlic, peeled airtight container for up to 10 days.
Salt and pepper, to taste
Sriracha, to taste, depending how spicy you like it
 Day
Thirteen

BANANA NUT PROTEIN OATS

LEFTOVER SHEET PAN VEGGIES
SUPERFOOD PESTO SPAGHETTI
SQUASH + SHRIMP
BREAKFAST DAY THIRTEEN

BREAKFAST

Banana Nut
Protein Oats
INGREDIENTS

½ cup water
¾ cup milk of choice
½ cup rolled oats
1 banana, divided
1 tbsp vanilla protein powder
1 tbsp chia seeds
½ tbsp maple syrup
Pinch of salt
Cinnamon, to taste (optional)
1-2 tbsp chopped walnuts (optional)

METHOD

1. Cut your banana in half and mash one half of the banana.
2. In a small saucepan, bring water and milk to a boil, then reduce heat.
3. Stir in the oats, mashed banana, protein powder, chia seeds, maple syrup, and salt.
Cook, stirring occasionally, until oats are thickened, about 7-13 minutes, until cooked
to your preference.
4. Top with sliced banana, cinnamon (optional), and walnuts, then add an extra splash of
milk and serve!
BREAKFAST DAY THIRTEEN

BANANA NUT PROTEIN OATS

DINNER DAY THIRTEEN

DINNER

Superfood Pesto Spaghetti

Squash + Shrimp
This recipe will make about 2 servings, making perfect leftovers for an easy Sunday
meal tomorrow! Be sure to save your leftovers, then just gently reheat them on the
stove to enjoy for tomorrow’s dinner. *Note, you may not use all of your pesto,
depending on how much you like with your spaghetti squash!

INGREDIENTS

FOR THE SPAGHETTI SQUASH + SHRIMP FOR THE VEGAN PESTO

1 spaghetti squash, cut in half 1/2 cup raw pumpkin seeds

lengthwise 1/3 cup nutritional yeast
Olive oil 2 cloves of garlic
2 cloves of garlic 1/2 tsp sea salt
½ lb (8 oz) of shrimp (or sub with Simple Black pepper, to taste
Salmon recipe from Basic Protein page) 2 packed cups fresh basil
Salt + pepper, to taste 2 handfuls baby spinach
1 handful arugula
3 tbsp lemon juice (or more, to taste)
3/4 cup olive oil
METHOD

1. Preheat oven to 400°F. Cut spaghetti squash in half lengthwise and use a spoon to scrape out
the center seeds. Drizzle with olive oil and season with salt and pepper, then put them skin
side down on a baking sheet.
2. Roast spaghetti squash for 30-40 minutes, until tender and you can easily shred with a fork
into spaghetti-like strands.
3. While spaghetti squash is roasting, make your pesto: add your pumpkin seeds, nutritional
yeast, garlic, salt, and pepper to a food processor. Pulse into a crumbly meal (make sure not
to over pulse into a paste).
4. Add your basil, spinach, arugula, and lemon juice. Turn your food processor on and slowly
pour in the olive oil. Process until mostly smooth. Taste and add more lemon juice if desired.
5. Next, cook your shrimp: heat a splash of olive oil in a large skillet over medium heat. Add
garlic and shrimp to the skillet and cook until shrimp are pink and start to curl, about 2-3
minutes.
6. Mix spaghetti squash with as much pesto as you prefer, then serve with shrimp and enjoy!
 BREAKFAST
DAY:
Thirteen
½ cup water
BANANA NUT
PROTEIN OATS

1. Cut your banana in half and mash one half of the banana.
¾ cup milk of choice 2. In a small saucepan, bring water and milk to a boil, then reduce
½ cup rolled oats heat.
1 banana, divided 3. Stir in the oats, mashed banana, protein powder, chia seeds,
1 tbsp vanilla protein powder maple syrup, and salt. Cook, stirring occasionally, until oats are
1 tbsp chia seeds thickened, about 7-13 minutes, until cooked to your preference.
½ tbsp maple syrup 4. Top with sliced banana, cinnamon (optional), and walnuts, then
Pinch of salt add an extra splash of milk and serve!
Cinnamon, to taste (optional)
1-2 tbsp chopped walnuts (optional)

LUNCH

Leftover Sheet Pan Veggies + Tahini Sauce

LEFTOVERS

See Page 66 for recipe.

DINNER

1 spaghetti squash, cut in half lengthwise 1. Preheat oven to 400°F. Cut spaghetti squash in half
SUPERFOOD PESTO
SPAGHETTI SQUASH + SHRIMP

Olive oil lengthwise and use a spoon to scrape out the center seeds.
2 cloves of garlic Drizzle with olive oil and season with salt and pepper, then put
½ lb (8 oz) of shrimp (or sub with Simple Salmon them skin side down on a baking sheet.
recipe from Basic Protein page) 2. Roast spaghetti squash for 30-40 minutes, until tender and
Salt + pepper, to taste you can easily shred with a fork into spaghetti-like strands.
1/2 cup raw pumpkin seeds 3. While spaghetti squash is roasting, make your pesto: add your
1/3 cup nutritional yeast pumpkin seeds, nutritional yeast, garlic, salt, and pepper to a
2 cloves of garlic food processor. Pulse into a crumbly meal (make sure not to
1/2 tsp sea salt over pulse into a paste).
Black pepper, to taste 4. Add your basil, spinach, arugula, and lemon juice. Turn your
2 packed cups fresh basil food processor on and slowly pour in the olive oil. Process
2 handfuls baby spinach until mostly smooth. Taste and add more lemon juice if
1 handful arugula desired.
3 tbsp lemon juice (or more, to taste) 5. Next, cook your shrimp: heat a splash of olive oil in a large
3/4 cup olive oil skillet over medium heat. Add garlic and shrimp to the skillet
and cook until shrimp are pink and start to curl, about 2-3
minutes.
6. Mix spaghetti squash with as much pesto as you prefer, then
serve with shrimp and enjoy!
 Day
Fourteen

CHERRY ICE CREAM SMOOTHIE

LENTIL + SWEET POTATO BOWL
LEFTOVER PESTO + SHRIMP
SPAGHETTI SQUASH

BREAKFAST DAY FOURTEEN

BREAKFAST

Cherry Ice Cream

Smoothie
The perfect Sunday smoothie! Cherries are high in nutrients, including magnesium, potassium, and vitamin C.
They are also high in antioxidants, making them a powerful fruit to help keep you healthy long-term, and to fight
off inflammation. Research also shows that the anti-inflammatory properties of cherries can help in exercise
recovery, making it the perfect smoothie to enjoy after a week of workouts! The almond extract in this smoothie
really makes it taste like cherry ice cream- so don’t skip it! ☺

INGREDIENTS

1 frozen banana
1/3 cup frozen cherries
¼ cup frozen cauliflower
1 serving of vanilla chocolate protein powder
1-2 cups of almond milk (or milk of choice), as
needed depending on desired thickness
A few drops of almond extract
A few drops of vanilla extract
1 tbsp hemp seeds, chia seeds, or flax seed
1 tbsp almond butter
Handful of ice cubes
Optional for extra nutrients: handful of baby spinach

METHOD

1. Blend all ingredients until smooth.

BREAKFAST DAY FOURTEEN

CHERRY ICE CREAM SMOOTHIE

LUNCH DAY FOURTEEN

LUNCH

Lentil + Sweet Potato Bowl

This type of bowl is a great example of a balanced plant-based meal. It’s full of a variety of color,
making it high in a variety of beneficial nutrients. It’s also high in fiber from the vegetables and lentils
(the lentils also provide some plant-based protein) and has some good healthy fats from the tahini
sauce and olive oil for a nourishing and sustaining lunch.

INGREDIENTS

1/3-1/2 cup (cooked) lentils ¼ tsp onion powder

1 small sweet potato, cubed ¼ tsp dried oregano
1 cup broccoli florets Dash of cayenne (optional)
1/2 head of purple cabbage, sliced into Salt + pepper, to taste
strips 2-3 tbsp leftover tahini sauce (or any
2 tbsp olive oil, plus more for lentils sauce you love)*
¼ tsp smoked paprika
¼ tsp garlic powder

METHOD

1. Preheat oven 400°F and line a large baking sheet with parchment paper. Toss your sweet
potato cubes, broccoli florets, and purple cabbage with 2 tbsp of olive oil, plus the garlic
powder, onion powder, smoked paprika, oregano, cayenne (optional), and salt + pepper.
2. Roast vegetables for 25-35 minutes, until cooked to your liking, tossing once halfway through.
3. Meanwhile, cook lentils according to package directions. When finished cooking, toss with
olive oil, salt + pepper.
4. Add roasted veggies (you will likely have some leftovers) to a bowl, top with your lentils, and
drizzle with tahini sauce (or any sauce you have on hand that you love)!

*If tahini sauce has thickened in the fridge, you can thin it out with a small splash of water
 BREAKFAST
DAY:
Fourteen
1 frozen banana 1. Blend all ingredients until smooth.
CHERRY ICE CREAM
SMOOTHIE

1/3 cup frozen cherries

¼ cup frozen cauliflower
1 serving of vanilla chocolate protein powder
1-2 cups of almond milk (or milk of choice), as
needed depending on desired thickness
A few drops of almond extract
A few drops of vanilla extract
1 tbsp hemp seeds, chia seeds, or flax seed
1 tbsp almond butter
Handful of ice cubes
Optional for extra nutrients: handful of baby spinach

LUNCH

1/3-1/2 cup (cooked) lentils 1. Preheat oven 400°F and line a large baking sheet with
LENTIL + SWEET
POTATO BOWL

1 small sweet potato, cubed parchment paper. Toss your sweet potato cubes, broccoli
1 cup broccoli florets florets, and purple cabbage with 2 tbsp of olive oil, plus the garlic
1/2 head of purple cabbage, sliced into strips powder, onion powder, smoked paprika, oregano, cayenne
2 tbsp olive oil, plus more for lentils (optional), and salt + pepper.
¼ tsp smoked paprika 2. Roast vegetables for 25-35 minutes, until cooked to your liking,
¼ tsp garlic powder tossing once halfway through.
¼ tsp onion powder 3. Meanwhile, cook lentils according to package directions. When
¼ tsp dried oregano finished cooking, toss with olive oil, salt + pepper.
Dash of cayenne (optional) 4. Add roasted veggies (you will likely have some leftovers) to a
Salt + pepper, to taste bowl, top with your lentils, and drizzle with tahini sauce (or any
2-3 tbsp leftover tahini sauce (or any sauce you sauce you have on hand that you love)!
love)*
*If tahini sauce has thickened in the fridge, you can thin it out with a
small splash of water

DINNER

Leftover Pesto + Shrimp Spaghetti Squash

LEFTOVERS

*Feel free to add any extra veggies to dinner that

you want to use up from the week!

See page 72 for recipe.

 BASIC
Proteins

2 boneless, skinless chicken breasts 1. Add your chicken breasts to a large zip resealable bag with all of
SIMPLE LEMON CHICKEN
(SERVES 2)

Juice of ½ a lemon the other ingredients BESIDES the lemon slices. Shake the
½ tsp paprika sealed bag to mix, then set the chicken in the refrigerator to
½ tsp onion powder marinate for at least 20 minutes.
¼ cup olive oil 2. Preheat oven to 350°F.
2 cloves of garlic, minced 3. Lightly grease a baking sheet with olive oil. Lay out them lemon
¼ tsp sea salt slices, then place the chicken on top of the lemon. Pour the
¼ tsp dried oregano marinade from the bag over the chicken breasts.
Black pepper, to taste 4. Cover with foil and bake for 35 minutes. Set oven to broil at the
Pinch of red pepper flakes end for 3-5 minutes to slightly brown the chicken. Chicken
½ of a large lemon, thinly sliced should be cooked to an internal temperature of 165°F.
5. Allow to sit for 5 minutes before serving.

SIMPLE ROASTED SALMON

(SERVES 1)

1 salmon filet 1. Preheat oven to 450°F.

½ tsp olive oil 2. Lightly grease a baking sheet, then place salmon skin side down.
Salt + pepper, to taste Rub the salmon filet with the olive oil, and season well with salt +
Fresh lemon juice pepper. Bake for 12-15 minutes, or until salmon is cooked to your
liking. Squeeze fresh lemon over salmon and serve.

1 block (12-15 oz) of extra firm tofu, 1. Preheat oven to 400°F and line a baking sheet with parchment
BASIC BAKED TOFU
(4 SERVINGS)

1 tbsp gluten free soy sauce (or sub coconut paper.

aminos)
1 tbsp olive oil or avocado oil
1 tbsp arrowroot starch (or sub cornstarch)
2. Drain the liquid from the tofu package, then use some paper
towels to press some of the remaining liquid out of the tofu. Slice
tofu into even cubes.
3. In a large bowl, toss the tofu with the soy sauce and oil. Add
arrowroot or corn starch, and gently toss to coat all of the tofu.
4. Add tofu mixture to baking sheet in an even layer. Bake for 25-3o
minutes, tossing the tofu halfway through.

HARD BOILED EGGS

6 to 12 eggs
1. Fill a saucepan a quarter of the way with cold water. Gently place
eggs into the water; add more water as needed to cover the eggs
by an inch or 2 of water.
2. Heat on high to bring to a rolling boil.
3. Once water is boiling, turn off heat and cover pan saucepan with
a lid. Allow to sit for 10-12 minutes.
4. Carefully drain water and add boiled eggs to a bowl of ice water
to allow to cool before storing in the refrigerator for up to 5 days.
 HEALTHY
Snacks
This 14 day challenge is a great time to become more mindful of what foods you reach for when you need a snack.
There is nothing wrong at all with needing a bite to eat between meals- it’s completely normal! Honor your hunger
cues and get in tune with your body, while also creating the habit of reaching for real, whole foods as snacks. Below
are some sample snack options for you that are made of simple, wholesome ingredients!

If you want to add any of these snacks to your routine, be sure to add the necessary ingredients to your grocery list!

BLISS BALLS

Below are a few bliss balls (a.k.a protein balls) that act as a great sweeter snack option. These are a fun snack to prep on Sunday
PEANUT BUTTER OATMEAL
RAISIN COOKIE

and enjoy throughout the week if you need a bite between meals, before a work out, or after dinner.

3/4 cup old fashion rolled oats 1. In a large bowl, stir together everything besides the raisins until
1/4 cup oat flour everything is well combined.
1/4 cup finely shredded coconut 2. Fold in the raisins, then allow dough to chill in refrigerator for 30
1/4 cup peanut butter (can sub almond, sunflower, or cashew minutes.
butter) 3. Roll into balls, then store in refrigerator or freezer.
1/4 cup raw honey
1 tsp vanilla extract
1/2 tsp cinnamon
pinch of sea salt
1/4 cup raisins

PEPPERMINT MOCHA
BLISS BALLS

1 + 1/4 cup raw walnuts 1. Add walnuts to a food processor and pulse into a crumbly meal.
6 dates, pits removed Add all other ingredients and process until a smooth dough
2 tbsp raw honey or maple syrup forms. Note, walnuts will naturally produce some oils. Try not to
1/4 cup + 1 tbsp cocoa powder over process, but a little oil is ok!
1 tbsp coffee grounds (optional) 2. Roll into balls, roll in shredded coconut (optional), then store in
1.5 tsp peppermint extract refrigerator or freezer.
1 tsp vanilla extract
1/4 tsp sea salt
Unsweetened shredded coconut, for coating (optional)


HEALTHY
Snacks
PROTEIN PUMPKIN SPICE
BLISS BALLS

5 dates 1. Add all ingredients to a food processor and process until a ball of
1/2 cup pumpkin purée “dough” forms and everything is smooth and well-combined.
1/2 cup cashews 2. Scrape the dough out into a bowl, and let set in fridge for 30
1/4 cup coconut flour minutes.
1 serving of vanilla protein powder or collagen 3. Roll into balls (I like to roll them in some extra cinnamon) and
1 tbsp melted coconut oil store in refrigerator or freezer.
1 tbsp chia seeds
2 tsp pumpkin pie spice
1 tsp cinnamon
1/2 tsp vanilla extract

VEGGIES

Choose one or a mix of the following veggies: Serve with one of the following:
HUMMUS OR GUACAMOLE
VEGGIE CRUDITE

Carrots, cut into carrot sticks (or use baby carrots) 1. Hummus
Cucumber, sliced 2. Guacamole (or simple mash an avocado and season with salt,
Bell pepper, cut into strips pepper, and lime)
Cherry tomatoes
Snap peas
Radishes

Cucumber slices (option to peel) 1. Toss cucumber slices with olive oil, lemon juice, and salt and
LEMONY CUCUMBER
SALAD

Drizzle of olive oil pepper. Enjoy on it’s own, or add a dollop of hummus.
Squeeze of fresh lemon juice
Salt + pepper, to taste
Optional: red pepper flakes

FRUITS
NUT BUTTER
FRUIT +

Fruit of choice (ex: apple, pear, strawberries, or raspberries) 1. 1-2 tbsp of peanut butter, almond butter, cashew butter, or
sunflower butter
 HEALTHY
Snacks
YOGURT PARFAIT

1 single serve Greek yogurt or vegan yogurt* 1. Layer yogurt with fruit and granola or nuts and enjoy!
Handful of granola or nuts
Berries of choice

Look for yogurts that are unsweetened, or on the lower end of added sugars. Compare food labels in the grocery store and
find the brands that use less added sugars (you may be able to find some that are completely unsweetened, too).

SIMPLE BERRY PROTEIN

SHAKE

1 cup water or unsweetened milk of choice (more, as needed) 1. Blend until smooth, adding liquid as needed depending on the
1 serving of chocolate or vanilla protein powder consistency you like.
½ cup raspberries, blueberries, or mixed berries
Handful of baby spinach
A few ice cubes
Optional: ½ tbsp chia seeds or flax seeds

This is a great high protein snack option, especially if you need something after a workout outside of the
regular meals!

EXTRAS

MIXED NUTS + DARK

CHOCOLATE

Handful of nuts/seeds of choice (ex: walnuts, cashews, 1. 1 tbsp dairy free chocolate chips (ex: Hu Kitchen chocolate
almonds, or pumpkin seeds) gems or Lakanto monkfruit sweetened chocolate chips)

You can serve this with apple, pear, or orange slices or some extra fiber, or with Greek yogurt for an extra
protein boost!