Apple Protein Oats Apple Protein Oats Protein Pancakes Protein Pancakes Apple Protein Oats Green Energy

Apple Protein Oats Green Energy Smoothie Green Energy Smoothie

Lentil Lettuce Wrap Lentil Lettuce Wrap Easy Edamame Pasta Lentil Lettuce Wrap Tofu Caprese Salad Chickpea Omelette Chickpea Omelette

Veggies/Fruit & Hummus Veggies/Fruit & Hummus Trail Mix - Small Portion Trail Mix - Small Portion Veggies/Fruit & Hummus Trail Mix - Small Portion Trail Mix - Small Portion

Easy Edamame Pasta Easy Edamame Pasta Mixed Bean Chili Mixed Bean Chili Mixed Bean Chili Tofu Caprese Salad Tofu Caprese Salad

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 38% 38% 35% 34% 31% 39% 39%

42% 42% 44% 49% 52% 43% 43%

20% 20% 21% 17% 17% 18% 18%

1566 1566 1479 1425 1532 1466 1466

69g 69g 61g 57g 56g 67g 67g

173g 173g 172g 185g 211g 166g 166g

Fiber 60g Fiber 60g Fiber 59g Fiber 62g Fiber 49g Fiber 37g Fiber 37g

Sugar 44g Sugar 44g Sugar 48g Sugar 44g Sugar 59g Sugar 58g Sugar 58g

84g 84g 84g 67g 69g 71g 71g

Cholesterol 0mg Cholesterol 0mg Cholesterol 1mg Cholesterol 1mg Cholesterol 0mg Cholesterol 4mg Cholesterol 4mg

Sodium 786mg Sodium 786mg Sodium 1218mg Sodium 1353mg Sodium 1072mg Sodium 810mg Sodium 810mg

Vitamin A 14615IU Vitamin A 14615IU Vitamin A 9630IU Vitamin A 8825IU Vitamin A 21403IU Vitamin A 6333IU Vitamin A 6333IU

Vitamin C 212mg Vitamin C 212mg Vitamin C 231mg Vitamin C 226mg Vitamin C 254mg Vitamin C 74mg Vitamin C 74mg

Calcium 642mg Calcium 642mg Calcium 906mg Calcium 702mg Calcium 989mg Calcium 1304mg Calcium 1304mg

Iron 29mg Iron 29mg Iron 29mg Iron 25mg Iron 25mg Iron 17mg Iron 17mg

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Apple Arugula Hummus

Avocado Baby Carrots Tofu
Avocado Baby Spinach
Banana Basil Leaves
Guacamole Boston Lettuce Apple Cider Vinegar
Lemon Juice Broccoli Avocado Oil
Pineapple Carrots Balsamic Dressing
Raspberries Cherry Tomatoes Cooking Spray
Garlic Pesto
Green Onion

Almonds Red Bell Pepper

Black Pepper Red Onion Soy Milk

Chia Seeds Yellow Bell Pepper Unsweetened Almond Milk
Chili Powder Yellow Onion

Cinnamon
Cumin Vanilla Protein Powder
Hemp Seeds Chickpeas Water
Nutmeg Crushed Tomatoes
Oregano Edamame Pasta
Paprika Lentils
Pumpkin Seeds Mixed Beans
Organic Salsa
Organic Vegetable Broth

Frozen Berries Quinoa

Frozen Mango Tomato Paste

Almond Flour
Baking Powder
Chickpea Flour
Dried Unsweetened Cranberries
Oats
Unsweetened Applesauce

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Apple Protein Oats

5 minutes

Oats (dry, quick or large flaked In a small saucepan, combine oats, hemp seeds, and soy milk. Top with 1 tsp of
oats) cinnamon and nutmeg. Simmer until liquid has absorbed into the oats, stirring
Hemp Seeds frequently to prevent burning, for about 8 minutes. Add in applesauce after
Soy Milk cooking.
Cinnamon
Meanwhile, in a separate small saucepan, spray cooking spray over pan while
Nutmeg
on medium heat. Add the chopped apples, along with a dash of cinnamon and
Unsweetened Applesauce
nutmeg. Cook for about 5 minutes, stirring occasionally, until the apples are
Cooking Spray soft.
Apple (chopped)
Pumpkin Seeds
Portion out the oats and top with chopped apples and pumpkin seeds. Enjoy!

527
27g
57g
Fiber 12g
Sugar 17g
21g
Cholesterol 0mg
Sodium 51mg
Vitamin A 329IU
Vitamin C 5mg
Calcium 238mg
Iron 7mg

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Protein Pancakes
10 minutes

Almond Flour Place all ingredients (except for raspberries) in a blender or food processor.
Chickpea Flour Blend until smooth.
Vanilla Protein Powder
Heat up a tiny bit of oil in a frying pan (non-stick is best) and spoon or pour in a
Banana
1/4 cup of the pancake batter per pancake.
Unsweetened Almond Milk
Baking Powder
Cook on a low-medium heat for a few minutes until you see little bubbles
Raspberries appear on the surface of the pancake. Flip over and cook for another few
Cinnamon minutes, until golden brown and crispy on both sides.

Repeat for the rest of the batter - makes around 8 pancakes. Top with your
favourite fruit - mine is raspberries!
333
13g
41g
Fiber 12g
Sugar 10g
18g
Cholesterol 1mg
Sodium 233mg
Vitamin A 201IU
Vitamin C 10mg
Calcium 378mg
Iron 4mg

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Green Energy Smoothie

5 minutes

Baby Spinach
Blend all of the ingredients together in a high-powered blender. Enjoy!
Frozen Mango
Banana
Vanilla Protein Powder
Unsweetened Almond Milk
Chia Seeds
Avocado (frozen)
Hemp Seeds

491
22g
55g
Fiber 14g
Sugar 28g
28g
Cholesterol 4mg
Sodium 466mg
Vitamin A 4282IU
Vitamin C 49mg
Calcium 684mg
Iron 4mg

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Lentil Lettuce Wrap

30 minutes

Avocado Oil Heat the avocado oil in a large saucepan over medium heat. Once the oil is hot
Red Onion and shimmering, add 1/2 cup of diced red onion and sauté for 5 minutes until
Garlic (clove, minced) soft. Add the minced garlic, tomato paste, spices and canned lentils. Sauté for
another 30 seconds. Remove from heat.
Tomato Paste
Paprika
Build the tacos by dividing the lentil mixture among the taco shells. Top with
Cumin
guacamole and serve.
Lentils (canned)
Boston Lettuce
Guacamole (or 4 mini packages)

413
16g
52g
Fiber 22g
Sugar 5g
21g
Cholesterol 0mg
Sodium 329mg
Vitamin A 833IU
Vitamin C 63mg
Calcium 56mg
Iron 8mg

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Tofu Caprese Salad

30 minutes

Quinoa Pour 3 cups of water into a saucepan and then add quinoa. Bring mixture to a
Tofu (About one package ) boil over medium to high heat and then lower heat to a simmer and place lid on
Apple Cider Vinegar top.

Lemon Juice
To prep tofu, drain liquid from the container and use paper towel or kitchen
Arugula
towel to remove excess water. Wrap tofu with fresh paper towel and place a
Cherry Tomatoes (sliced)
heavy book on top for about 15 minutes (pressing process to remove
Balsamic Dressing moisture).

Once the tofu has been pressed for 15 minutes, unwrap it and slice into 1/3″
thick pieces, about 2″ by 3″ in size.
391
11g Place the tofu slices in a baking dish and dry off slices with a paper towel. Coat
54g
evenly with apple cider vinegar, lemon juice and a sprinkle of salt (optional).
Fiber 7g
Place in the fridge to marinate for 15-30 minutes.
Sugar 11g
23g
Cholesterol 0mg
Once marinated, add on top of arugula, tomato and quinoa. Drizzle with
Sodium 21mg balsamic dressing.
Vitamin A 1468IU
Vitamin C 20mg
Calcium 453mg
Iron 6mg

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Chickpea Omelette
10 minutes

Chickpea Flour (heaping) Whisk chickpea flour with pepper. Add water and whisk until you have a
Black Pepper creamy omelette batter. Add thinly sliced or chopped onions and chopped
Water basil.

Green Onion (chopped)

Heat up avocado oil in pan. Scoop all the batter onto the pan and spread it out
Basil Leaves (chopped)
with a spoon until you have a nice round omelette. Cook for a few minutes
Avocado Oil
(don’t cover the pan with a lid!). Flip the omelette over (use a thin spatula) and
Organic Salsa cook for a couple more minutes.

Remove the heat and let cook before serving. Enjoy with ketchup, salsa or
another condiment.
360
18g
40g
Fiber 11g
Sugar 8g
13g
Cholesterol 0mg
Sodium 320mg
Vitamin A 583IU
Vitamin C 5mg
Calcium 109mg
Iron 4mg

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Veggies/Fruit & Hummus

5 minutes

Broccoli Mix together an assortment of veggies and fruit of your choice. Serve with
Baby Carrots hummus.
Pineapple
Frozen Berries
Hummus

159
6g
25g
Fiber 7g
Sugar 13g
4g
Cholesterol 0mg
Sodium 212mg
Vitamin A 11815IU
Vitamin C 76mg
Calcium 88mg
Iron 2mg

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Trail Mix - Small Portion

2 minutes

Pumpkin Seeds
Pour all ingredients into bowl and snack away!
Almonds
Dried Unsweetened
Cranberries

224
16g
17g
Fiber 5g
Sugar 11g
7g
Cholesterol 0mg
Sodium 3mg
Vitamin A 0IU
Vitamin C 0mg
Calcium 58mg
Iron 3mg

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Easy Edamame Pasta

25 minutes

Edamame Pasta (one box)

Preheat oven to 425ºF (218ºC).
Pesto
Broccoli
Chop broccoli into bite-sized pieces. Add chopped broccoli and cherry
Cherry Tomatoes
tomatoes to a baking sheet lined with parchment paper. Drizzle with avocado
Avocado Oil oil. Place in oven for 20 minutes (once preheated), tossing halfway.

While veggies are roasting, bring a large pot of water to boil. Once boiling, add
edamame pasta. Boil for 3-4 minutes, or until desired tenderness.
467
20g
Combine roasted veggies, cooked pasta and pesto sauce. Enjoy!
39g
Fiber 19g
Sugar 9g
38g
Cholesterol 0mg
Sodium 194mg
Vitamin A 1638IU
Vitamin C 68mg
Calcium 260mg
Iron 12mg

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Mixed Bean Chili

30 minutes

Garlic (chopped) Add 1 tbsp avocado oil to a large nonstick saucepan over medium-high heat.
Yellow Onion (diced) Add the onion, garlic and pepper. Cook for a few minutes, until the vegetables
Red Bell Pepper (diced) start to soften. Add carrots and spices. Sauté for a few more minutes.

Yellow Bell Pepper

Finally, add the drained mixed beans, chickpeas crushed tomatoes, and 2 cup
Carrots (chopped)
of vegetable broth to the pot. Bring everything to a boil over high heat, then
Cumin
reduce the heat to a simmer, cover, and cook for 10 minutes. Remove the lid
Oregano from the pot and cook uncovered for 5-7 additional minutes, until the carrots
Chili Powder are tender and the chili reaches your desired thickness. Stir this mixture
Mixed Beans (cooked) occasionally, to make sure nothing sticks to the bottom of the pot.
Chickpeas (cooked)
Crushed Tomatoes Serve with diced avocado or guacamole. Note that you can freeze extra
servings to be consumed within 2-3 months.
Organic Vegetable Broth
Avocado

455
12g
75g
Fiber 23g
Sugar 18g
21g
Cholesterol 0mg
Sodium 788mg
Vitamin A 7791IU
Vitamin C 153mg
Calcium 210mg
Iron 10mg

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