http://tamarakung.

com/
Student Athlete Program - Training & Competition
Days tamara.a.kung@gmail.com

Hello and welcome to the athlete meal inspirations plan!

On the next pages, you will find a customized plan created to support you during intense training & competition days.

This is a bank of recipes for you to pick and choose from. No need to make new recipes every single day. Instead, feel
free to make a bigger batch if you like to reduce the cooking frequency. You can always store things in the freezer to
keep it fresh!

Eat as much as you feel like and embrace leftovers which you can combine with your next day's meals or just have it
ready to go for your next meal.

Indicates great fuel sources to enjoy before your exercise session.

Indicates fuel sources to optimize recovery.

:
Protein Requirements: 1.4g / kg
This can be achieved through a delicious diet of quality protein. Studies show that 20-30g of protein at each meal is
sufficient to support muscle growth and repair. Exceeding this has not been shown to add additional benefit.

Consuming protein 30-60 minutes post workout helps athletes recover faster.

Protein powders are safe for teens, but the quality can vary drastically between brands. Some contain contaminants
like heavy metals and BPA, in addition to added sugars.
Powders can be helpful when athletes are short on time and cannot carry whole foods with them, have a low appetite,
or are vegan or vegetarian. However, protein requirements can be achieved successfully from food.

Quality protein powder brand options:

Schinoussa
Biosteel (NSF Certified)
Clean Athlete (NSF Certified)

Enjoy!

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Blueberry Muffin Overnight Blueberry Muffin Overnight Berry Beet Smoothie Bowl Egg & Arugula Wrap PB & J Yogurt Bowl Whipped Peanut Butter Tempeh & Arugula Benedict
Oats Oats Yogurt Bowl

Coconut Apricot Energy Strawberry Almond Smoked Salmon & Crackers Trail Mix with Banana Blueberry Protein Smoothie Mango Lime Smoothie Chocolate Avocado
Balls Protein Smoothie Snack Box Smoothie

Chicken Salad Wrap Mushroom & Bok Choy Miso

Soup

Apple & Beet Quinoa Salad Turkey & Dijon Wraps Meal Prep Spaghetti with Carrot & Beet Turkey Bites Roasted Veggie & Black Deconstructed Sushi Bowl Tahini, Quinoa & Roasted
Chicken, Spinach &… Bean Wrap Veggie Bowl
Tomatoes

Avocado, Cucumber & Nori Strawberry Almond Orange High-Energy Oat Vanilla Protein Yogurt Parfait Trail Mix with Banana Crackers & Hummus Rice Cakes with Avocado &
Snack Box Protein Smoothie Bars Egg

Za'atar Roasted Beets & Salmon & Pesto Pasta Salad

Eggplant

Chicken, Beet & Carrot Bowl Chicken, Beet & Carrot Bowl Falafel Wrap Roasted Beets & Feta Mediterranean Tuna Pasta Turkey Stir Fry Fennel & Arugula Salad with
Salad Chicken

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 46% 46% 35% 38% 39% 45% 50%

35% 33% 45% 45% 44% 32% 28%

19% 21% 20% 17% 17% 23% 22%

2433 2132 1990 2557 1803 2180 2264

132g 112g 79g 112g 82g 112g 132g

Saturated 31g Saturated 23g Saturated 14g Saturated 25g Saturated 17g Saturated 27g Saturated 21g

Polyunsaturated 27g Polyunsaturated 34g Polyunsaturated 17g Polyunsaturated 22g Polyunsaturated 21g Polyunsaturated 31g Polyunsaturated 28g

Monounsaturated 60g Monounsaturated 41g Monounsaturated 37g Monounsaturated 53g Monounsaturated 37g Monounsaturated 43g Monounsaturated 75g

221g 182g 234g 293g 210g 181g 167g

Fiber 46g Fiber 36g Fiber 29g Fiber 33g Fiber 40g Fiber 38g Fiber 42g

Sugar 90g Sugar 81g Sugar 59g Sugar 52g Sugar 69g Sugar 82g Sugar 26g

120g 116g 103g 112g 83g 132g 130g

Cholesterol 283mg Cholesterol 249mg Cholesterol 125mg Cholesterol 336mg Cholesterol 36mg Cholesterol 196mg Cholesterol 494mg

Sodium 1392mg Sodium 1751mg Sodium 2886mg Sodium 2391mg Sodium 1238mg Sodium 4250mg Sodium 1461mg

Potassium 4454mg Potassium 3497mg Potassium 3857mg Potassium 3734mg Potassium 3304mg Potassium 3209mg Potassium 4794mg

Vitamin A 19174IU Vitamin A 10429IU Vitamin A 7145IU Vitamin A 5899IU Vitamin A 8853IU Vitamin A 15141IU Vitamin A 19629IU

Vitamin C 94mg Vitamin C 210mg Vitamin C 127mg Vitamin C 88mg Vitamin C 210mg Vitamin C 272mg Vitamin C 175mg

Calcium 798mg Calcium 1411mg Calcium 570mg Calcium 987mg Calcium 869mg Calcium 1797mg Calcium 1300mg

Iron 17mg Iron 12mg Iron 18mg Iron 13mg Iron 16mg Iron 15mg Iron 20mg

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Blueberry Muffin Overnight Oats

6 hours 10 minutes

Frozen Blueberries Add the blueberries to a saucepan on medium-high heat. Cook for 3 - 4
Soy Milk minutes, mashing slightly as it's stirred. Alternatively, thaw the blueberries in
Rolled Oats the microwave. Remove from the heat and let cool slightly.

Cashew Butter
In a medium bowl, combine all of the remaining ingredients, except for the
Banana (mashed, or 2 tbsp apple
yogurt.
sauce)
Ground Flax Seed
Add half of the stewed blueberries to the bottom of a mason jar or airtight
Pecans (toasted for best container. Add the oat mixture next. Then add the yogurt and the other half of
flavour!) the stewed blueberries on top.
Cinnamon
Plain Greek Yogurt (or
Cover and let it sit overnight in the fridge. The next morning it's ready to enjoy!
unsweetened coconut yogurt)

544
27g
Saturated 5g
Polyunsaturated 7g
Monounsaturated 13g
63g
Fiber 10g
Sugar 31g
20g
Cholesterol 11mg
Sodium 111mg
Potassium 837mg
Vitamin A 551IU
Vitamin C 18mg
Calcium 366mg
Iron 3mg
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Berry Beet Smoothie Bowl

10 minutes

Beet (medium, raw or cooked)

In your blender, add all ingredients. Blend until smooth.
Frozen Mango
Frozen Raspberries
Cinnamon Transfer to a bowl and add toppings. Enjoy!
Unsweetened Almond Milk
Turmeric
Ground Flax Seed Depending on the strength of your blender, cooking your beet
Freshly Ground Black Pepper, (small first (via steaming, which is fastest, or roasting) can make it smoother.
pinch) Blueberries, raspberries, blackberries, chia, flax, hemp, sunflower, or
pumpkin seeds, bee pollen, or shredded coconut.

141
3g
Saturated 0g
Polyunsaturated 1g
Monounsaturated 1g
27g
Fiber 7g
Sugar 19g
3g
Cholesterol 0mg
Sodium 116mg
Potassium 429mg
Vitamin A 1209IU
Vitamin C 44mg
Calcium 270mg
Iron 2mg
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Egg & Arugula Wrap

10 minutes

Avocado Oil Heat the oil in a large pan over medium-high heat. Add the egg and egg whites
Egg into the pan. Cook for 15 seconds, then shake the pan gently to break the yolk.
Egg Whites Rotate the pan to spread and cook the eggs evenly. Season with salt and fold
into an omelette.
Sea Salt (to taste)
Avocado (mashed)
Spread the avocado onto the tortilla and top with the arugula and omelette.
Brown Rice Tortilla
Roll up the wrap and enjoy!
Arugula

This recipe is best enjoyed immediately. Refrigerate in an airtight container

for up to one day.
491
29g Add sauerkraut, pickled red onion, kimchi, and/or mayonnaise.
Saturated 5g Add tomatoes, snap peas, fresh dill, cucumber, bell pepper, and/or
Polyunsaturated 4g grated carrot.
Monounsaturated 17g
37g
Fiber 10g
Sugar 5g
21g
Cholesterol 186mg
Sodium 978mg
Potassium 762mg
Vitamin A 891IU
Vitamin C 13mg
Calcium 78mg
Iron 3mg
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PB & J Yogurt Bowl

5 minutes

Plain Greek Yogurt

Thaw strawberries in a bowl overnight (leave in the fridge), or microwave.
All Natural Peanut Butter
Frozen Strawberries (thawed)
Pack into jars/ containers to go, or serve the yogurt in a bowl with peanut butter,
Granola
strawberries, and granola. Enjoy!

508
Refrigerate in an airtight container for up to three days.
27g Use dairy-free yogurt instead.
Saturated 6g Use sunflower seed butter instead of peanut butter.
Polyunsaturated 7g
Monounsaturated 12g
50g
Fiber 9g
Sugar 22g
23g
Cholesterol 17mg
Sodium 88mg
Potassium 670mg
Vitamin A 730IU
Vitamin C 99mg
Calcium 324mg
Iron 4mg
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Whipped Peanut Butter Yogurt Bowl

5 minutes

Plain Greek Yogurt In a bowl, whisk the yogurt and peanut butter together vigorously. Top with
All Natural Peanut Butter granola, blueberries, and maple syrup. Enjoy!
Granola
Blueberries (fresh or frozen)
Maple Syrup Refrigerate in an airtight container for up to three days.
One serving is equal to approximately one cup of yogurt.
Use coconut yogurt instead of Greek yogurt.
Swirl berry jam or chia jam into the yogurt.
476
25g
Saturated 7g
Polyunsaturated 5g
Monounsaturated 10g
35g
Fiber 3g
Sugar 18g
31g
Cholesterol 34mg
Sodium 151mg
Potassium 291mg
Vitamin A 1263IU
Vitamin C 17mg
Calcium 535mg
Iron 2mg
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Tempeh & Arugula Benedict

35 minutes

Tempeh (cut into 2 x 2-inch Preheat the oven to 375°F (190°C). Brush both sides of the tempeh and sweet
squares) potato rounds with half of the oil. Place them on a baking sheet and bake in the
Sweet Potato (large, cut into rounds) oven for 30 minutes, or until the sweet potato is fork-tender.
Extra Virgin Olive Oil (divided)
Add the remaining oil, cashews, lemon juice, turmeric, salt, and water to a
Cashews (raw, soaked for at
blender. Blend for approximately one minute, or until smooth and creamy. Add
least 6 hours, drained & rinsed)
a little more water if necessary to achieve your desired consistency.
Lemon Juice
Turmeric
Stack the sweet potato rounds, arugula, and tempeh, then drizzle on the
Sea Salt cashew hollandaise. Enjoy!
Water
Arugula

Refrigerate in an airtight container for up to five days. Ingredients are best

kept separately before serving.
One serving is equal to two sweet potato rounds, two pieces of tempeh,
497
1/2 cup of arugula, and approximately 1/4 cup of cashew hollandaise.
34g
Saturated 6g Add garlic powder or smoked paprika to the hollandaise. Use smoked
Polyunsaturated 8g tempeh.
Monounsaturated 18g Microgreens or tomato slices.
29g
Soak the cashews in boiling water for 10 minutes.
Fiber 3g
Sugar 4g
27g
Cholesterol 0mg
Sodium 642mg
Potassium 836mg
Vitamin A 9459IU
Vitamin C 6mg
Calcium 173mg
Iron 5mg
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Coconut Apricot Energy Balls

15 minutes

Dried Apricots Add all of the ingredients to a food processor and pulse until everything is
Cashews (raw) mixed together. You should be able to easily press the mixture between your
Unsweetened Shredded fingers to form a sticky dough.
Coconut (lightly toasted for best
aroma) Scoop out 1 tbsp at a time of the mixture and use your hands to roll into a ball,
then dip each ball into a plate of shredded coconut.
Cashew Butter
Orange Zest (from one naval
orange) Place in the fridge for at least 2 hours to set.
Of Salt

124
8g
Saturated 2g
Polyunsaturated 1g
Monounsaturated 4g
13g
Fiber 2g
Sugar 7g
3g
Cholesterol 0mg
Sodium 4mg
Potassium 226mg
Vitamin A 441IU
Vitamin C 1mg
Calcium 14mg
Iron 1mg
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Strawberry Almond Protein Smoothie

5 minutes

Strawberries (frozen) Place all ingredients in your blender and blend until smooth. Pour into a glass
Banana (small, frozen) and enjoy!
Vanilla Protein Powder
Almond Butter
Ground Flax Seed Use sunflower seed butter instead of almond butter and coconut milk instead
Unsweetened Almond Milk of almond milk.
Use coconut milk or cashew milk instead.
If the smoothie is too thick, thin with more almond milk or water. If
the smoothie is too thin, add some ice cubes and blend to thicken.
474 Add in some chopped leafy greens like spinach or kale.
20g
This recipe was developed and tested using a plant-based protein
Saturated 1g
powder.
Polyunsaturated 6g
Monounsaturated 10g
53g
Fiber 13g
Sugar 26g
29g
Cholesterol 4mg
Sodium 244mg
Potassium 1094mg
Vitamin A 726IU
Vitamin C 137mg
Calcium 809mg
Iron 3mg
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Smoked Salmon & Crackers Snack Box

5 minutes

Smoked Salmon Arrange the salmon, crackers, cucumber, and blueberries into a container.
Rice Crackers Enjoy!
Cucumber (small, sliced)
Blueberries
Refrigerate the salmon, cucumber and blueberries in an airtight container for
up to three days. When ready to eat, add the crackers.

423
10g
Saturated 2g
Polyunsaturated 2g
Monounsaturated 5g
49g
Fiber 2g
Sugar 9g
35g
Cholesterol 38mg
Sodium 1210mg
Potassium 560mg
Vitamin A 263IU
Vitamin C 9mg
Calcium 35mg
Iron 2mg
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Trail Mix with Banana

5 minutes

Clean Trail Mix Divide trail mix into bowls or containers, and serve with a banana on the side.
Banana Happy snacking!

336
15g
Saturated 3g
Polyunsaturated 5g
Monounsaturated 6g
49g
Fiber 3g
Sugar 14g
8g
Cholesterol 0mg
Sodium 116mg
Potassium 765mg
Vitamin A 85IU
Vitamin C 11mg
Calcium 45mg
Iron 2mg
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Blueberry Protein Smoothie

5 minutes

Vanilla Protein Powder (1 Place all ingredients in your blender and blend until smooth. Pour into a glass
scoop) and enjoy!
Ground Flax Seed
Frozen Blueberries
Baby Spinach Use any type of frozen berry instead.
Water Use hemp seeds instead
Banana
Cinnamon
Cacao Nibs (optional)

314
7g
Saturated 2g
Polyunsaturated 2g
Monounsaturated 1g
42g
Fiber 12g
Sugar 21g
25g
Cholesterol 4mg
Sodium 92mg
Potassium 757mg
Vitamin A 5739IU
Vitamin C 26mg
Calcium 240mg
Iron 3mg
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Mango Lime Smoothie

5 minutes

Frozen Mango Add all ingredients to a blender and blend until smooth. Pour into a glass and
Frozen Cauliflower enjoy!
Lime (large, zest and juice)
Vanilla Protein Powder
Plain Coconut Milk Add spinach, avocado, kale, pineapple, or chia seeds to your
(unsweetened, from the carton) smoothie.
Use almond or oat milk.
This recipe was developed and tested using a plant-based protein
powder. If using another type of protein powder, note that results may vary.
348
9g
Saturated 7g
Polyunsaturated 0g
Monounsaturated 0g
47g
Fiber 8g
Sugar 36g
23g
Cholesterol 4mg
Sodium 127mg
Potassium 761mg
Vitamin A 2574IU
Vitamin C 130mg
Calcium 845mg
Iron 2mg
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Chocolate Avocado Smoothie

5 minutes

Avocado Place all ingredients in your blender and blend until smooth. Pour into a glass
Unsweetened Almond Milk and enjoy!
Almond Butter
Baby Spinach
Chocolate Protein Powder Use vanilla protein powder or hemp seeds and add
cococa powder.
Add frozen banana.
Use coconut milk instead of almond milk and sunflower seed butter
297 instead of almond butter.
19g
Saturated 2g
Polyunsaturated 4g
Monounsaturated 12g
11g
Fiber 7g
Sugar 1g
25g
Cholesterol 4mg
Sodium 227mg
Potassium 685mg
Vitamin A 3386IU
Vitamin C 13mg
Calcium 655mg
Iron 2mg
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Chicken Salad Wrap

10 minutes

Chicken Breast, Cooked
(shredded)
Celery (finely chopped)
Red Onion (finely chopped)
Parsley (finely chopped)
Plain Greek Yogurt
Lemon (juiced, zested)
Sea Salt & Black Pepper (to taste)
Arugula
Brown Rice Tortilla
In a medium-sized bowl, add the chicken, celery, onion, parsley, Greek yogurt,
lemon juice, zest, salt, and pepper. Mix well to incorporate.
Add the arugula and chicken salad mixture to the tortilla. Roll up the wrap
tightly and enjoy!
Refrigerate the chicken in an airtight container for up to three days.
One serving is one wrap.
Use dairy-free, unsweetened yogurt or replace the yogurt with mayonnaise.

383
7g
Saturated 2g
Polyunsaturated 1g
Monounsaturated 1g
36g
Fiber 5g
Sugar 7g
43g
Cholesterol 124mg
Sodium 295mg
Potassium 678mg
Vitamin A 1211IU
Vitamin C 22mg
Calcium 144mg
Iron 2mg
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Apple & Beet Quinoa Salad

25 minutes

Quinoa (uncooked) Cook the quinoa according to package directions. Once it has finished
Apple (julienned) cooking, set it aside to cool.
Beet (small, peeled, grated)
Combine the cooled quinoa and all remaining ingredients in a large bowl and
Carrot (small, peeled, grated)
mix until well combined. Divide evenly between plates and enjoy!
Kale Leaves (chopped)
Dried Unsweetened
Cranberries
Orange Juice Refrigerate in an airtight container for up to four days.
Apple Cider Vinegar One serving is equal to approximately one cup.
Dijon Mustard Serve with your favorite protein on top.
Hemp Seeds
Sea Salt

204
4g
Saturated 0g
Polyunsaturated 3g
Monounsaturated 1g
36g
Fiber 6g
Sugar 17g
6g
Cholesterol 0mg
Sodium 394mg
Potassium 514mg
Vitamin A 5421IU
Vitamin C 19mg
Calcium 48mg
Iron 2mg
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Turkey & Dijon Wraps

25 minutes

Turkey Breast, Cooked
(Sliced * see notes)
Mixed Greens
Cucumber (cut into sticks)
Pickled Red Onions (optional)
Pineapple (chopped)
Mayonnaise (See notes )
Plain Greek Yogurt (or coconut
yogurt)
Curry Powder
Dijon Mustard
Sea Salt & Black Pepper (to
taste)
Brown Rice Tortilla (or whole wheat)
In a bowl, add the pineapple, mayo, yogurt, curry powder, mustard and salt &
pepper to taste. Stir to combine.
To assemble, spread pineapple dijon mixture onto tortilla. Add greens,
cucumber, pickled onions, turkey breast, and roll it on up! Enjoy!
Example without nitrates (which are carcinogens), and sugar.
https://www.loblaws.ca/turkey-breast-strips/p/20787399_EA
Example: https://www.primalkitchen.com/products/avocado-oil-mayo
Refrigerate leftovers in an airtight container for up to three days.
One serving is one wrap.

582
27g
Saturated 4g
Polyunsaturated 13g
Monounsaturated 5g
46g
Fiber 6g
Sugar 14g
37g
Cholesterol 86mg
Sodium 842mg
Potassium 618mg
Vitamin A 310IU
Vitamin C 47mg
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Calcium 132mg
Iron 3mg
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Meal Prep Spaghetti with Chicken, Spinach &

Tomatoes 30 minutes

Extra Virgin Olive Oil (divided)

Preheat oven to 450ºF (232ºC) and line baking sheets with foil.
Cherry Tomatoes
Garlic Powder
Onion Powder In a bowl, toss tomatoes in 1/3 of the olive oil and transfer to a baking sheet.
Sea Salt
Chicken Breast (sliced in Combine garlic powder, onion powder and salt in a small bowl. Coat the
halves) chicken with the remaining olive oil and half the garlic-onion seasoning.
Baby Spinach Transfer to a separate baking sheet.
Brown Rice Spaghetti (dry)
Bake the chicken and tomatoes for about 15 minutes, or until chicken is cooked
through and tomatoes have slightly charred and bursted. Remove from oven
and slice the chicken.

468
Meanwhile, lightly saute the spinach in a large pan with a bit of water just until
15g
wilted. Remove from heat.
Saturated 2g
Polyunsaturated 2g
Monounsaturated 9g Cook pasta according to the directions on the package. Once cooked, toss the
52g noodles in the remaining garlic-onion seasoning and wilted spinach until
Fiber 5g evenly distributed.
Sugar 4g
32g
Divide the pasta, sliced chicken and tomatoes into separate containers and let
Cholesterol 82mg
cool before refrigerating.
Sodium 674mg
Potassium 1089mg
Vitamin A 4088IU
Vitamin C 29mg
Calcium 56mg
Use beef strips, turkey breast, our Marinated Baked Tofu, or Savoury
Iron 3mg Roasted Chickpeas recipe instead.
Use rice, quinoa or any type of pasta instead.
Add parmesan or nutritional yeast to the pasta.
Add red pepper flakes to the pasta, and/or chili powder to the seasoning.
Refrigerate in an airtight container up to 3 to 4 days.
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Carrot & Beet Turkey Bites

25 minutes

Extra Lean Ground Turkey In a large mixing bowl, use your hands or a spatula to combine all the
Carrot (medium, peeled and grated) ingredients except avocado oil.
Beet (medium, peeled and grated)
Divide the mixture and form patties about 4-inches wide. The patties will shrink
Sea Salt
after cooking.
Dried Thyme
Dijon Mustard
Heat avocado oil in a large skillet over medium heat (or grill on the barbecue
Avocado Oil instead). Cook the patties for about 4 to 5 minutes each side, or until cooked
through. Cut into one of the burgers to confirm doneness, as it may be hard to
tell because of the beet juices.

251
Transfer to a plate lined with paper towel and serve immediately. Enjoy!
17g
Saturated 3g
Polyunsaturated 4g
Monounsaturated 8g
4g Salad, quinoa or sweet potato fries.
Fiber 1g Use olive oil, coconut oil or ghee instead.
Sugar 2g
One serving is equal to about 4 small patties.
22g
Cholesterol 84mg Keeps well in the fridge up to 3 days. Freeze in an airtight container up to 6
Sodium 441mg months.
Potassium 358mg
Vitamin A 2642IU
Vitamin C 2mg
Calcium 34mg
Iron 2mg
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Roasted Veggie & Black Bean Wrap

40 minutes

Zucchini (medium, halved lengthwise Preheat the oven to 450°F (230°C) and line a baking sheet with parchment
and cut into sticks) paper.
Red Bell Pepper (medium, cut into
thick wedges) Combine the zucchini, peppers, onions, artichokes, oil, and Greek seasoning
Red Onion (cut in thick wedges) onto the prepared baking sheet and toss to coat. Season with salt and pepper
to taste.
Artichoke Hearts (from the can,
drained, halved)
Lay in a single layer and roast for 25 to 30 minutes, until the vegetables have
Extra Virgin Olive Oil
started to brown, and they are fork tender.
Greek Seasoning
Sea Salt & Black Pepper (to taste)
Meanwhile, mash the beans with a fork and season to taste.
Black Beans (cooked, rinsed)
Whole Wheat Tortilla (large)
Divide the beans between the tortillas. Top with vegetables and microgreens.
Microgreens
Season to taste and roll up. Enjoy!

295 Best enjoyed immediately. Roast the vegetables in advance and store in the
11g refrigerator for up to four days.
Saturated 3g
One serving is equal to one wrap.
Polyunsaturated 1g
Monounsaturated 6g
Use chickpeas or navy white beans.
40g Add roasted mushrooms and/or eggplant. Add hummus, tzatziki, tofu, or
Fiber 13g your protein of choice.
Sugar 8g
Spinach, kale, fresh herbs, hemp seeds, or sunflower seeds.
11g
Cholesterol 0mg
Use a gluten-free wrap or bread of your choice.
Sodium 695mg
Potassium 509mg
Vitamin A 1210IU
Vitamin C 60mg
Calcium 156mg
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Iron 3mg
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Mushroom & Bok Choy Miso Soup

15 minutes

Water If using dried seaweed, soak in cold water in a large bowl for 5-7 minutes. Drain
Miso Paste (5-6 tbsp to taste) and rinse. Add this to your miso broth for a vitamin & mineral boost!
Shiitake Mushrooms (sliced,
optional) To make miso broth, add the water to a medium sized pot and bring to a boil.
Reduce to a simmer.
Extra Firm Tofu (1
package, drained, rinsed and cut into
In a small bowl (or your ladle) , add the miso paste, and scoop in some of the
cubes)
hot water and whisk (this prevents miso from clumping in a big sea of water).
Bok Choy (1 bag, ends chopped
Return the miso mixture to the pot and stir to combine. Continue adding 1 tbsp
off)
of miso at a time to your ladle and mixing with hot liquid, and return to the pot.
Green Onion (optional, sliced)
Taste and adjust to your preference!
Dried Seaweed Flakes (optional)
Add the mushrooms and cook for 5 minutes. Then add the bok choy, and tofu
and continue cooking for 2 to 3 minutes more, or until your bok choy is done to
your desired tenderness!
79
2g Add in seaweed if using, and divide the miso soup into bowls and top with
Saturated 0g green onion, if using. Serve and enjoy!
Polyunsaturated 0g
Monounsaturated 0g
15g
Fiber 3g
White button mushrooms also boost your immune system, or try
Sugar 6g
brown cremini, oyster, maitake, or any of your favourite varieties!
4g
Cholesterol 0mg Omit tofu. Add quinoa, lentils or chickpeas instead for that protein and
Sodium 1093mg texture punch!
Potassium 250mg Kale, swiss chard, napa cabbage, collard greens, watercress, spinach
Vitamin A 3368IU
Seaweed sheet (nori), sesame seeds, cilantro
Vitamin C 32mg
Calcium 114mg Refrigerate in an airtight container for up to three days.
Iron 1mg
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Deconstructed Sushi Bowl

20 minutes

Avocado Oil Heat a skillet over medium heat. Add the avocado oil and then the riced
Cauliflower Rice cauliflower. Saute for 5 to 7 minutes, then add the coconut aminos and stir to
Coconut Aminos coat. Remove from heat.

Cucumber (sliced into sticks)

Divide the cauliflower rice into bowls. Top each bowl evenly with cucumber,
Avocado (peeled and chopped)
avocado, nori and smoked salmon. Garnish with sesame seeds.
Nori Sheets (snack size, torn into
pieces)
Mix the mayonnaise with cayenne in a small bowl and drizzle on top of the
Smoked Salmon bowls. Enjoy!
Sesame Seeds
Mayonnaise
Cayenne Pepper (optional)
This bowl is best served immediately but can be stored in the fridge up to 2
days and served cold.
Use tamari or soy sauce instead.

492
34g
Saturated 5g
Polyunsaturated 10g
Monounsaturated 17g
23g
Fiber 14g
Sugar 7g
30g
Cholesterol 32mg
Sodium 989mg
Potassium 1142mg
Vitamin A 1180IU
Vitamin C 18mg
Calcium 124mg
Iron 3mg
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Tahini, Quinoa & Roasted Veggie Bowl

40 minutes

Cauliflower (cut into florets)

Preheat oven to 420ºF (216ºC).
Carrot (chopped into 1 inch rounds)
Beet (chopped into 1 inch pieces)
Place cauliflower florets, carrots, beet, turnip and parsnip in a large mixing
Turnip (chopped into 1 inch pieces)
bowl (toss beets separately if you want to keep the lighter veggies clean).
Parsnip (chopped into 1 inch pieces) Season with sea salt and pepper and drizzle with a splash of extra virgin olive
Chickpeas (cooked, drained and oil. Toss well. Line a large baking sheet with parchment paper and spread
rinsed) vegetables evenly across. Bake in oven for 30 minutes.
Quinoa (uncooked)
Water Meanwhile, place quinoa in a saucepan with the water. Place over high heat
Tahini and bring to a boil. Cover with lid and let simmer for 12 to 15 minutes or until
all water is absorbed. Remove from heat and fluff with a fork.
Extra Virgin Olive Oil
Lemon (juiced)
Create your dressing by combining tahini, extra virgin olive oil, lemon juice,
Garlic (clove, minced)
minced garlic and sea salt together in a mason jar. Add 3 tbsp warm water.
Sea Salt Shake well and set aside. (Note: Feel free to add extra water, 1 tbsp at a time, to
Kale Leaves reach desired dressing consistency.)

Place the kale in a bowl and massage with a bit of extra virgin olive oil. Season
with sea salt. Place in frying pan over medium heat and saute just until wilted.
570 Transfer into a bowl.
24g
Saturated 3g Pour your chickpeas into the same frying pan (which should still be lightly
Polyunsaturated 7g
greased from the kale) and saute until slightly browned.
Monounsaturated 12g
74g
Assemble your Buddha bowl by placing quinoa in the bottom of a bowl and
Fiber 17g
Sugar 13g
arranging roasted winter vegetables, sautéed kale and warm chickpeas on the
21g top. Drizzle desired amount of dressing over the bowl. Enjoy!
Cholesterol 0mg
Sodium 281mg
Potassium 1389mg
Vitamin A 3604IU Refrigerate in an airtight container for up to four days. For best results,
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Vitamin C 110mg refrigerate the ingredients separately.

Calcium 253mg
Iron 7mg
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Avocado, Cucumber & Nori Snack Box

5 minutes

Avocado (sliced) Assemble all the ingredients into a storage container. Add sesame seeds to the
Cucumber (sliced) cucumber and avocado. Refrigerate until ready to eat. Enjoy!
Cashews
Nori Sheets
Sesame Seeds (optional) The avocado is best enjoyed immediately. To keep it from browning, squeeze
some lemon juice on top and refrigerate in an airtight container for up to one day.
Use pumpkin seeds instead of cashews.
Season the avocado with chili flakes, cayenne or everything bagel
398 seasoning.
32g
Saturated 5g
Polyunsaturated 5g
Monounsaturated 20g
27g
Fiber 12g
Sugar 4g
12g
Cholesterol 0mg
Sodium 26mg
Potassium 799mg
Vitamin A 1826IU
Vitamin C 24mg
Calcium 94mg
Iron 4mg
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Orange High-Energy Oat Bars

45 minutes

Pecans Preheat oven to 350°F and toast pecans for 5-7 minutes until fragrant (check on
Dried Apricots these occasionally to prevent burning if your oven his hotter)
Rolled Oats
Almond Flour Line a 10 x 7 inch (26 x 17 cm) baking dish with parchment paper.
Cinnamon
Orange Zest Add the apricots and toasted pecans to a food processor and blitz into small
Salt chunks.
All Natural Peanut Butter
Banana (mashed, or 1/2 cup apple Transfer the mixture to a large bowl, along with the oats, almond flour,
sauce) cinnamon, orange zest (save a bit for garnish!), and salt. Stir well.
Dark Chocolate (85% or
higher) Then add the peanut butter, mashed banana. Mix again.
Flaked Sea Salt
Transfer the mixture to the prepared baking dish. Press down as firmly as
possible, levelling it all out.

385 Bake on the centre rack of the oven for 25 - 30 minutes, or until the top is lightly
29g golden. Then let cool for a few minutes before removing from the baking dish
Saturated 6g
to cool completely.
Polyunsaturated 6g
Monounsaturated 12g
Meanwhile, melt the chocolate in the microwave or on the stove, using a
28g
Fiber 6g
double boiler. Drizzle it over the bars.
Sugar 16g
11g Sprinkle on some sea salt and reserved orange zest. Cut into 8 squares or about
Cholesterol 0mg 10 bars, and enjoy!
Sodium 9mg
Potassium 506mg
Vitamin A 420IU
Vitamin C 4mg Adapted from Pick Up Limes.
Calcium 52mg
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Iron 2mg
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Vanilla Protein Yogurt Parfait

5 minutes

Unsweetened Coconut Yogurt

In a bowl, mix together the coconut yogurt and protein powder.
Vanilla Protein Powder
Frozen Strawberries
In a jar, layer the strawberries on the bottom. Top with coconut yogurt, more
Granola
strawberries, granola, and cashew butter. Enjoy!
Cashew Butter

Refrigerate in an airtight container for up to three days.

435
Omit the cashew butter or use tahini or sunflower seed butter instead.
23g This recipe was developed and tested using a plant-based protein
Saturated 9g powder.
Polyunsaturated 4g
Use collagen powder instead or omit.
Monounsaturated 8g
44g
Fiber 9g
Sugar 12g
18g
Cholesterol 2mg
Sodium 81mg
Potassium 476mg
Vitamin A 56IU
Vitamin C 46mg
Calcium 604mg
Iron 3mg
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Crackers & Hummus

5 minutes

Whole Grain Crackers

Dip the crackers into the hummus and enjoy!
Hummus

387
21g
Saturated 3g
Polyunsaturated 11g
Monounsaturated 6g
43g
Fiber 5g
Sugar 6g
8g
Cholesterol 0mg
Sodium 703mg
Potassium 277mg
Vitamin A 17IU
Vitamin C 0mg
Calcium 36mg
Iron 3mg
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Rice Cakes with Avocado & Egg

10 minutes

Avocado
If you haven't already done so, hard boil your eggs.
Brown Rice Cake
Egg (hard boiled)
Mash the avocado onto the rice cakes and top with sliced egg. Sprinkle with
Sea Salt & Black Pepper (to taste)
sea salt and black pepper to taste. Enjoy!

424
Top with hemp seeds, flaked fish, smoked salmon or sliced meat instead.
25g
Saturated 5g
Polyunsaturated 4g
Monounsaturated 14g
37g
Fiber 9g
Sugar 1g
17g
Cholesterol 372mg
Sodium 149mg
Potassium 625mg
Vitamin A 687IU
Vitamin C 10mg
Calcium 68mg
Iron 3mg
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Chicken, Beet & Carrot Bowl

50 minutes

Chicken Thighs with Skin

Preheat the oven to 375ºF (190ºC). Line a baking sheet with parchment paper.
(bone-in)
Coconut Oil (divided)
In a large bowl, add the chicken thighs, 2/3 of the coconut oil, 1/3 of the salt,
Sea Salt (divided)
paprika, and cumin. Be sure to coat the chicken well. Place the chicken on one
Paprika
half of the baking sheet.
Cumin
Beet (small, peeled and quartered) Add the beets, carrots, 1/3 of the coconut oil, and 1/3 of the salt to a large bowl
Carrot (medium, peeled and and toss the vegetables until they are well coated. Place the vegetables on the
quartered) other half of the baking sheet. Roast the chicken and the vegetables for 40
Cauliflower Rice minutes, being sure to flip the vegetables halfway.
Tahini
Meanwhile, sauté the cauliflower rice in a large pan with the remaining coconut
Water
oil for five to seven minutes.

Mix the tahini, water, and remaining salt together to make a dressing.
532
38g
Divide the cauliflower rice, chicken, and vegetables evenly between the bowls
Saturated 13g
and top with the dressing. Enjoy!
Polyunsaturated 8g
Monounsaturated 13g
20g
Fiber 7g
Refrigerate in an airtight container for up to three days.
Sugar 10g
30g Garnish with fresh herbs like cilantro or parsley. Add lemon, lime, and/or
Cholesterol 148mg honey to the dressing.
Sodium 554mg
Potassium 948mg
Vitamin A 8842IU
Vitamin C 8mg
Calcium 104mg
Iron 3mg
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Za'atar Roasted Beets & Eggplant

35 minutes

Eggplant (medium, chopped)

Preheat the oven to 375ºF (190ºC). Line a baking sheet with parchment paper.
Beet (medium, peeled, cubed)
Extra Virgin Olive Oil
Toss the eggplant, beets, oil, and za'atar together in a bowl. Spread the
Za'atar Spice
vegetables out on the baking sheet and roast for 25 to 30 minutes or until the
Parsley (chopped) edges are brown and starting to get crispy.
Hemp Seeds

Add the vegetables to a bowl and garnish with parsley and hemp seeds. Enjoy!

92
5g
Refrigerate in an airtight container for up to three days.
Saturated 1g
Polyunsaturated 2g
One serving is 3/4 cup.
Monounsaturated 2g Add garlic and/or shallots to the vegetables before roasting. Plate the
11g vegetables on top of hummus for added creaminess.
Fiber 4g
Dried cranberries or chopped, pitted dates.
Sugar 7g
3g
Cholesterol 0mg
Sodium 285mg
Potassium 434mg
Vitamin A 146IU
Vitamin C 26mg
Calcium 21mg
Iron 4mg
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Falafel Wrap
20 minutes

Frozen Falafel
Cook the falafel according to the package directions.
Whole Wheat Pita
Tzatziki
Top the pita with the cooked falafel, tzatziki, tomato, cucumber, and mixed
Tomato (medium, sliced)
greens. Roll up the pita and enjoy!
Cucumber (small, sliced)
Mixed Greens

Best enjoyed immediately after assembling. Refrigerate ingredients

separately in airtight containers for up to two days.
One serving is equal to one wrap.
481
17g Add lemon juice.
Saturated 3g Add roasted vegetables.
Polyunsaturated 4g
Use a gluten-free pita.
Monounsaturated 8g
67g
Use vegan tzatziki.
Fiber 5g
Sugar 4g
19g
Cholesterol 5mg
Sodium 592mg
Potassium 839mg
Vitamin A 1019IU
Vitamin C 15mg
Calcium 136mg
Iron 5mg
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Salmon & Pesto Pasta Salad

15 minutes

Quinoa Penne Cook the pasta according to package directions. When the pasta is done
Canned Wild Salmon cooking, run it under cold water for a minute and drain well.
(drained, flaked)
Baby Spinach (chopped, packed) Combine everything in a bowl and mix until well coated. Serve, and enjoy!
Sun Dried Tomatoes (drained
and chopped)
Pesto
Sea Salt & Black Pepper (to taste) Refrigerate in an airtight container for up to three days.
One serving is equal to approximately 1 3/4 cup.
Black olives and/or zucchini.

889
19g
Saturated 3g
Polyunsaturated 4g
Monounsaturated 9g
143g
Fiber 5g
Sugar 8g
39g
Cholesterol 56mg
Sodium 540mg
Potassium 834mg
Vitamin A 2131IU
Vitamin C 8mg
Calcium 153mg
Iron 2mg
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Mediterranean Tuna Pasta Salad

15 minutes

Brown Rice Fusilli, Cooked

Cook the brown rice pasta according to directions on the package.
Extra Virgin Olive Oil
Lemon (juiced)
While the pasta is cooking, combine the olive oil, lemon juice, Italian seasoning,
Italian Seasoning
salt and pepper in a small bowl and whisk to combine.
Sea Salt & Black Pepper (to taste)
Green Olives (sliced)
When the pasta is done cooking, drain it and rinse with cold water until cooled.
Sun Dried Tomatoes (sliced)
Tuna (drained and flaked)
In a large bowl, toss the pasta, olives, sun dried tomatoes, tuna, arugula, hemp
Arugula
seeds and dressing until will combined. Divide between plates and enjoy!
Hemp Seeds

Refrigerate for up to three days.

350 One can of tuna is equal to 165 grams or 5.8 ounces, drained.
22g Use chickpeas or lentils instead of tuna.
Saturated 3g
Polyunsaturated 6g
Monounsaturated 12g
29g
Fiber 3g
Sugar 4g
16g
Cholesterol 15mg
Sodium 247mg
Potassium 603mg
Vitamin A 1089IU
Vitamin C 14mg
Calcium 104mg
Iron 4mg
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Turkey Stir Fry

30 minutes

Tamari (or coconut amino)
Garlic (cloves, minced)
Ginger (fresh, grated)
Avocado Oil
Yellow Onion (large, sliced)
Extra Lean Ground Turkey
Coleslaw Mix
Green Onion (chopped thinly)
Cilantro (chopped, plus more
for garnish)
Make the sauce by mixing the tamari, garlic, and ginger together in a small
bowl or jar. Set aside.
Heat the oil in a large skillet over medium-high heat. Add the onions and sauté
for two to three minutes until softened. Add the turkey, breaking it up as it
cooks. Cook for five minutes.
Add the coleslaw mix and cook for two minutes or until softened. Add the
prepared sauce and cook another two minutes to five minutes, until well
combined and the sauce thickens slightly.
Remove from the heat and stir in the green onions and the cilantro. Divide
evenly between bowls and enjoy!

398
21g
Refrigerate in an airtight container for up to four days.
Saturated 5g
Polyunsaturated 5g One serving is approximately two cups.
Monounsaturated 10g Use ground chicken or pork in place of turkey.
18g
Fiber 5g
Sugar 9g
36g
Cholesterol 126mg
Sodium 1187mg
Potassium 488mg
Vitamin A 6739IU
Vitamin C 75mg
Calcium 143mg
Iron 4mg
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Fennel & Arugula Salad with Chicken

10 minutes

Extra Virgin Olive Oil In a mixing bowl combine the oil, lemon juice, mustard, and garlic. Add the
Lemon Juice fennel, red onion, and parsley and stir to coat with the dressing.
Dijon Mustard
Divide the arugula between plates and top with the fennel mixture and any
Garlic (clove, small)
excess dressing. Add the cooked chicken and sprinkle with the chopped
Fennel (thinly sliced)
pistachios. Enjoy!
Red Onion (thinly sliced)
Parsley (finely chopped)
Arugula
Refrigerate in an airtight container for up to a day. Store ingredients separate
Chicken Breast, Cooked
from the dressing for longer.
Pistachios (chopped)
Omit the pistachios or use sunflower or pumpkin seeds instead.
Omit the chicken or use white beans, chickpeas, lentils, or tofu instead.
Use baby spinach or mixed greens instead.

476
30g
Saturated 5g
Polyunsaturated 5g
Monounsaturated 19g
16g
Fiber 6g
Sugar 7g
40g
Cholesterol 118mg
Sodium 162mg
Potassium 1259mg
Vitamin A 2493IU
Vitamin C 36mg
Calcium 151mg
Iron 3mg