sarah@nutritionplanz.

com
Chocolate Layered Chia Bacon & Spinach Omelette Basic Protein Pancake
Pudding

Coconut Brownie Bites Coconut Brownie Bites Coconut Brownie Bites

Chili Lime Chicken Salad Jar Grilled Pineapple & Chicken Fajita Steak Salad
Salad

Creamy Dijon Dip Snack Creamy Dijon Dip Snack Creamy Dijon Dip Snack
Plate Plate Plate

Grilled Pineapple & Chicken Fajita Steak Salad Chicken & Broccoli Slaw with
Salad Peanut Sauce

Key Lime Mousse Key Lime Mousse Key Lime Mousse

sarah@nutritionplanz.com
 53% 62% 55%

26% 19% 18%

21% 19% 27%

1432 1730 1436

87g 122g 90g

98g 85g 67g

Fiber 29g Fiber 26g Fiber 24g

Sugar 46g Sugar 41g Sugar 26g

76g 84g 102g

Cholesterol 199mg Cholesterol 577mg Cholesterol 363mg

Sodium 1305mg Sodium 1521mg Sodium 1119mg

Vitamin A 9758IU Vitamin A 15407IU Vitamin A 15274IU

Vitamin C 192mg Vitamin C 242mg Vitamin C 261mg

Calcium 879mg Calcium 485mg Calcium 501mg

Iron 11mg Iron 12mg Iron 9mg

sarah@nutritionplanz.com
 sarah@nutritionplanz.com

Avocado Baby Spinach Bacon

Blueberries Broccoli Slaw Chicken Breast
Lime Celery Feta Cheese
Lime Juice Cherry Tomatoes Flank Steak
Pineapple Cilantro Prosciutto
Strawberries Cucumber
Garlic
Ginger Apple Cider Vinegar
All Natural Peanut Butter Green Onion Avocado Oil
Maple Syrup Red Bell Pepper Coconut Oil
Red Onion Dijon Mustard
Romaine Extra Virgin Olive Oil

Almonds Yellow Bell Pepper Tamari

Chia Seeds
Chili Powder
Garlic Powder Canned Coconut Milk Egg
Raw Peanuts Plain Coconut Milk
Sea Salt Unsweetened Almond Milk
Sea Salt & Black Pepper Baking Powder Unsweetened Coconut Yogurt
Smoked Paprika Cocoa Powder
Pitted Dates
Raw Honey Protein Powder
Unsweetened Coconut Flakes Water
Vanilla Extract
 sarah@nutritionplanz.com

Chocolate Layered Chia Pudding

25 minutes

Chia Seeds
Plain Coconut Milk (from the
carton)
Cocoa Powder
Unsweetened Coconut Yogurt
Strawberries (cut in half)
In a large bowl, combine the chia seeds, coconut milk and cocoa powder. Whisk
thoroughly making sure the seeds are mixed well. Refrigerate for at least 20
minutes or overnight to thicken.
Divide the chia pudding and coconut yogurt between jars into layers. Top with
strawberries and enjoy!

Refrigerate in an airtight container for up to five days.

214 Add a drizzle of maple syrup or honey.
13g Add granola or cacao nibs on top for crunch.
23g
Use another type of yogurt instead.
Fiber 9g
Sugar 6g
5g
Cholesterol 0mg
Sodium 33mg
Vitamin A 194IU
Vitamin C 32mg
Calcium 503mg
Iron 3mg
 sarah@nutritionplanz.com

Bacon & Spinach Omelette

20 minutes

Bacon (chopped) Cook the bacon over medium heat, being sure to stir every few minutes. Just
Baby Spinach before the desired doneness is reached, add the spinach until wilted. Transfer
Egg the mixture to a paper towel-lined plate to cool slightly. Leave behind a small
splash of bacon fat to keep the pan greased.
Sea Salt & Black Pepper (to taste)

Whisk the eggs in a small bowl and season with salt and pepper to taste.
Transfer to the pan and cook until almost set. Place the spinach and bacon on
one half of the omelette and fold the other half over top. Remove from heat and
370
enjoy!
30g
2g
Fiber 1g
Sugar 1g
Refrigerate in an airtight container for up to three days.
21g
Cholesterol 409mg Red pepper flakes or hot sauce.
Sodium 586mg Shredded cheese or avocado slices.
Vitamin A 3374IU
Use kale instead.
Vitamin C 8mg
Calcium 89mg
For a fluffier omelette, whisk the eggs with milk.
Iron 3mg
 sarah@nutritionplanz.com

Basic Protein Pancake

5 minutes

Protein Powder
In a bowl whisk together the egg and 2 TBS of almond milk
Egg
Unsweetened Almond Milk (2-3
Tbs ) Add the protein powder, baking powder and a pinch of salt
Baking Powder
Whisk until no lumps remain, you can use a blender and add an extra TBS of
almond milk to adjust consistency if needed

181
Spray non stick pan and set to medium heat
6g
2g
Fiber 1g Use 1/4 cup of batter & cook for 30-45 seconds, or until bubbles appear and
Sugar 0g flip and cook for another 20 seconds
30g
Cholesterol 191mg
Sodium 138mg Top with sugar free maple (Optional extras, fruit or protein yoghurt)
Vitamin A 332IU
Vitamin C 0mg
Calcium 225mg
Iron 1mg
 sarah@nutritionplanz.com

Coconut Brownie Bites

15 minutes

Almonds Combine the almonds, cocoa powder, and half of the shredded coconut
Cocoa Powder together in a food processor. Process into a fine powder.
Unsweetened Coconut Flakes
(divided) Add in the soaked dates, coconut oil and honey. Pulse until a dough-like
consistency forms.
Pitted Dates (soaked and
drained)
Roll batter into small bite-sized balls. Then roll balls through a bowl with the
Coconut Oil
remaining coconut flakes to coat. Betcha cant eat just one!
Raw Honey

129
9g
13g
Fiber 3g
Sugar 8g
3g
Cholesterol 0mg
Sodium 2mg
Vitamin A 1IU
Vitamin C 0mg
Calcium 34mg
Iron 1mg
 sarah@nutritionplanz.com

Chili Lime Chicken Salad Jar

50 minutes

Chicken Breast (boneless,

Preheat the oven to 400ºF (204ºC).
skinless)
Avocado Oil (divided)
Place chicken breasts in a baking dish. Drizzle with half of the oil and season
Chili Powder
with chili powder, paprika, garlic, and salt. Rub the seasoning and the oil all
Smoked Paprika
over both sides of the chicken. Bake for about 25 to 30 minutes, or until the
Garlic Powder chicken is cooked through. Remove the chicken from the oven and let it rest for
Sea Salt at least 10 to 15 minutes. Cut the rested chicken into 1/2-inch cubes and allow it
Red Bell Pepper (finely chopped) to cool completely.
Cherry Tomatoes (chopped)
Lime (juiced) Meanwhile, add the bell pepper and tomatoes to a bowl with the lime juice,
cilantro, and the remaining oil. Stir to combine.
Cilantro (finely chopped)
Baby Spinach
Divide the peppers, tomatoes and dressing between jars then add the cooled
chicken and spinach. Place the lid on the jar and store in the refrigerator.

To serve, dump the contents of the jar into a bowl. Enjoy!

291
17g
7g
Fiber 2g
Sugar 3g Refrigerate jars for up to three days.
27g
Add onion and garlic to the peppers and tomatoes. Add chipotle chili
Cholesterol 82mg
powder, cumin, onion powder or cayenne pepper to the chicken seasoning. Serve with
Sodium 393mg
Vitamin A 4648IU
black beans, brown rice or corn kernels.
Vitamin C 58mg Avocado, sliced jalapenos, green onions and extra cilantro.
Calcium 49mg Make the chicken in advance to save time.
Iron 2mg
Use a jar that is 500 mL in size or bigger.
 sarah@nutritionplanz.com

Creamy Dijon Dip Snack Plate

5 minutes

Unsweetened Coconut Yogurt In a small bowl combine the yogurt and Dijon mustard. Serve with celery,
Dijon Mustard cucumber, and prosciutto. Enjoy!
Celery (cut into sticks)
Cucumber (medium, sliced)
Prosciutto Refrigerate in an airtight container for up to three days. Store the dip, veggies,
and prosciutto separately until ready to serve.
Add a pinch of garlic powder, onion powder, or other dried herbs and
spices to the dip.
89 Use any combination of cut vegetables.
4g
Use Greek yogurt instead.
5g
Fiber 1g
Sugar 2g
7g
Cholesterol 18mg
Sodium 559mg
Vitamin A 259IU
Vitamin C 3mg
Calcium 90mg
Iron 1mg
 sarah@nutritionplanz.com

Grilled Pineapple & Chicken Salad

20 minutes

Extra Virgin Olive Oil (divided) Add 3/4 of the olive oil, apple cider vinegar, maple syrup, salt and pepper (to
Apple Cider Vinegar taste) to a small mason jar. Shake and set aside.
Maple Syrup
Preheat grill on medium heat. Brush both sides of each chicken breast with the
Sea Salt & Black Pepper (to taste)
remaining olive oil and season with salt, pepper and any other spices you like.
Chicken Breast
Pineapple (sliced into rings)
Place pineapple slices and chicken breasts on the grill. Grill the chicken about
Baby Spinach 15 to 20 minutes or until cooked through, flipping halfway. Cook pineapple
Blueberries slices until grill marks appear, about 6 minutes each side.
Avocado (diced)
Feta Cheese (crumbled) Meanwhile, toss together spinach, blueberries, avocado, feta and red onion in
Red Onion (thinly sliced) a large bowl. Chop pineapple into chunks and chicken into strips. Add to salad.
Divide onto plates and coat with desired amount of salad dressing.

500 Preheat the oven to 350ºF (177ºC). Cook chicken for 30 minutes and pineapple
28g slices for 15 to 20 minutes until soft.
33g
Skip the chicken and grill chickpeas in a grilling basket instead.
Fiber 7g
Sugar 20g
32g
Cholesterol 99mg
Sodium 307mg
Vitamin A 4498IU
Vitamin C 82mg
Calcium 177mg
Iron 3mg
 sarah@nutritionplanz.com

Fajita Steak Salad

30 minutes

Extra Virgin Olive Oil Heat a cast-iron skillet over medium-high heat. Add 1/4 of the oil. Dry the steak
(divided) well and season with salt and pepper. Place the steak in the pan and cook for
Flank Steak about 10 to 15 minutes, flipping once. The timing will depend on how thick
Sea Salt & Black Pepper (to taste) your steak is and your desired doneness. Remove, let rest for 10 minutes, and
then slice against the grain and set aside.
Lime Juice
Cilantro
Meanwhile, in a blender or food processor, add the remaining oil, lime juice,
Yellow Bell Pepper (sliced)
cilantro, and salt and pepper to taste. Process until smooth and set aside.
Red Onion (sliced)
Cherry Tomatoes (halved) In the same cast iron pan used to cook the steak, turn the heat to medium and
Romaine (chopped) add the bell pepper, onion, and tomatoes. Cook until charred in spots and
Avocado (sliced) softened, about three to five minutes and then remove and set aside.

Divide the romaine onto plates and top with steak, onion mixture, and
avocado. Add the cilantro dressing and enjoy!
433
35g
15g
Salad is best stored separately from the dressing. Refrigerate in an airtight
Fiber 7g
Sugar 3g
container for up to three days.
19g Use parsley instead.
Cholesterol 51mg Add mushrooms to the charred veggies.
Sodium 56mg
Vitamin A 7117IU
Vitamin C 132mg
Calcium 69mg
Iron 3mg
 sarah@nutritionplanz.com

Chicken & Broccoli Slaw with Peanut Sauce

35 minutes

Chicken Breast Preheat oven to 350ºF (177ºC). Line a baking sheet with parchment paper.
Sea Salt & Black Pepper (to taste) Place the chicken breasts on the baking sheet and season with sea salt and
All Natural Peanut Butter black pepper. Place in the oven and bake for 30 minutes or until cooked
through.
Tamari
Lime (juiced)
In a food processor, combine peanut butter, tamari, lime juice, olive oil, ginger,
Extra Virgin Olive Oil
garlic and water. Blend until smooth and set aside.
Ginger (peeled and grated)
Garlic (clove, minced)
In a large salad bowl, combine broccoli slaw, red pepper and green onion.
Water
Broccoli Slaw
Remove chicken from oven. Dice and add it to the salad bowl. Drizzle with
Red Bell Pepper (sliced)
desired amount of peanut dressing and toss well. Divide into bowls and garnish
Green Onion (chopped)
with cilantro and chopped peanuts. Serve with hot sauce if you like it spicy.
Cilantro (chopped, optional) Enjoy!
Raw Peanuts (chopped)

Use roasted chickpeas instead of diced chicken.

Throw your chicken in a slow cooker with some onion and broth
395
20g
and cook on low for 8 hours. Shred the chicken with a fork before serving and add it to
15g the salad.
Fiber 5g The chicken, peanut sauce, and veggies can all be prepped ahead to save
Sugar 6g time.
41g
Store in an airtight container in the fridge up to 3 days.
Cholesterol 103mg
Sodium 353mg
Vitamin A 7407IU
Vitamin C 109mg
Calcium 57mg
Iron 2mg
 sarah@nutritionplanz.com

Key Lime Mousse

10 minutes

Avocado (peeled and pitted) In a food processor or blender, combine the avocados, lime juice, lime zest,
Lime (zested and juiced) maple syrup, canned coconut milk, and vanilla extract. Process until smooth,
Maple Syrup scraping down sides if necessary. Divide into bowls and enjoy!

Canned Coconut Milk

Vanilla Extract
Kiwi slices, hemp seeds, or shredded coconut.
Use almond milk or cashew milk instead.

209
16g
17g
Fiber 7g
Sugar 7g
2g
Cholesterol 0mg
Sodium 11mg
Vitamin A 158IU
Vitamin C 17mg
Calcium 26mg
Iron 1mg