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High-Maintenance Hydrating Water

1 bottle alkaline water

Add to water:

½ tbsp pure salt

½ lemon or lime squeezed 

½ grapefruit or orange squeezed

5-7 mint leaves


Revival Juice


1 bunch celery

1 cucumber

2 large carrots

1 lemon

1 thumb of ginger

Detox Smoothie

Juice or Blend - cucumber. spinach, ginger

(can buy ginger shot and cucumber juice to add if you don’t have a juicer)

1 cucumber

1 lemon

1 thumb of ginger

1 cup spinach

¼ cup parsley

¼ cup mint

¼ cup frozen pineapple


Berry Fulfilling Smoothie 


1 cup water

1 ½ cup mixed berries (blueberries, raspberries, blackberries, cherries)

1 scoop vanilla protein powder

1 heavy dash cinnamon

1 tbsp chia seeds

1 tbsp flax seeds/ground flax

1 scoop greens powder/ 1 handful spinach (optional)

1 banana (optional)

Desserty Smoothie 


1 ½ banana

1 scoop vanilla protein powder

1 date

1 handful dark chocolate chunks

½ tbsp almond/peanut butter

½ cup water

Post-Pilates Smoothie  


1 cup coconut water

¼ cup frozen peaches

¼ cup berries of choice

¼ cup frozen mango

1 thumb ginger / ½ ginger shot

½ lemon or lime juice

½ banana (optional)


Calm + Reset Smoothie 


1 lemon

1 tsp turmeric

1tsp honey

1 cup mango

1 dash cinnamon

1 tsp bee pollen


Heart Beet Smoothie 

[Blend + juiced grapefruit, orange, beet]

1/2 cup blackberries

1/2 cup raspberries

1 grapefruit 

1 orange

¼ beet

Dark Magic Smoothie


Option 1

1 cup mixed berries (cherries, blueberries, blackberries)

1/2 cup coconut water

1 handful spinach

1 tsp grated ginger

1/2 lime juice

1 tsp spirulina powder

Option 1

1/2 cup mixed berries (cherries, blueberries, blackberries)

1/4 cup frozen pineapple

1/2 cup water

1 handful spinach

1 tsp grated ginger

1 tsp spirulina powder

1 tsp cacao powder

The Daily Dose Smoothie


½ cup frozen pineapple

½ cup frozen strawberries

½ cup kale

¼ cup cucumber juiced or ½ cucumber blended

4 mint leaves

¼ cup coconut water

½ lemon squeezed


Loaded Greens Pesto

Chop veggies (leave skin on). Bring water to boil, turn to medium heat, add cucumber, peas, spinach, garlic, salt & pepper. Roast zucchini, shallot, garlic for 15 minutes at 450 degrees. Add all ingredients to blender. Blend until smooth. Let cool. Refrigerate for up to a week or freeze.


Roast for 15 minutes

Zucchini (1) 

Shallot (1)

Garlic (2 cloves)

Olive oil (2tbsp)

Salt (1tsp)

Garlic powder (1tsp)


Add to saute/boiling pan

Cucumber (1)

Peas (1 bag frozen)

Spinach (½-1 bag spinach)

Salt (1tsp)


Add to blender

Lemon juice (1 lemon)

Avocado (1)

Basil leaves (6)

Simply Great Salad Dressing

1 squeezed lemon

2 tbsp olive oil

½ tbsp garlic powder

1 dash salt + pepper


Green Goddess Dressing

½ mashed avocado

½ squeezed lemon

2 tbsp olive oil

½ tbsp garlic powder

1 dash salt + pepper


Greatly Greek

¼ cup balsamic oil

2 tbsp olive oil

½ tbsp garlic powder

1 dash salt + pepper


Roasted Veggie Tray

1 head Cauliflower

1 head Broccoli

10 small Red Potatoes

2 Shallots
1⁄2 cup Olive Oil
1/2 Lemon, juiced

1 tsp Sea Salt
1 tbsp Cumin
1 tbsp Garlic Powder or 3 cloves fresh Garlic
1 tbsp Smoked Paprika
6 big Basil leaves, fresh

Preheat the oven to 425 degrees
Cut Cauliflower, Broccoli, Potatoes into bite sized pieces

Cut Shallot like an onion
Place into a big bowl (or lay directly onto a large baking sheet), pour Olive Oil and juice from Lemon over the top of the vegetables, add spices, then toss until evenly coated
Place into the oven and bake for 10 minutes§ Take out of the oven, toss, and place back into the oven for another 20 minutes or until the Cauliflower is tender and the edges are lightly browned
Pull Veggie tray out of the oven and add fresh Basil and toss - do this right
away while HOT so that the herbs fold into the mix

Can eat hot or cold throughout the week - great alone or with other things.

Miso Bowl

1 cup Shrimp or baked Salmon

1 handful of spring mix greens

1cup rice noodles or white rice

¼ cup diced cucumber

2 tbsp shredded carrots

1 tbsp pickled ginger

1 tbsp green onion

1tbsp soy sauce/coconut aminos

1tbsp ginger miso dressing 

Harvest Bowl

1 cup diced grilled/baked chicken

1 cup romaine or kale

1 cup spring mix lettuce

pinch of sprouts

1/2 cup roasted sweet potato

1/4 cup diced cucumbers

1/4 sliced avocado

1 tbsp sunflower seeds

1/2 lemon juice, salt, pepper, garlic powder

Cozy Chicken and Noodles

2 cups shredded chicken

3 cups egg noodles

2 cups peas

1 cup diced carrots (sauteed soft)

1 cup diced broccoli (sauteed soft)

2 cups "cream of chicken"

1/2 cup chicken bone broth

1 tbsp onion powder

1 tbsp garlic powder

1 tbsp butter/ghee

1 tbsp sea salt

1 tsp pepper

Preheat oven to 375

Cook 2 chicken breasts for 35 minutes, shred once cool

Boil water + cook noodles too 90%

Mix all other ingredients together

Add noodles to the mixture once they cool

Add chicken to the mixture once cool

Pour all ingredients into a 9x11in. pan

Turn oven to 350

Cook for 20min or until thoroughly hot

Steamed veggies

Steam handful of carrots on the stove for 5min. with a splash of water and pinch of salt

Eat with hummus, tatziki, or salsa

Tuna Salad Toast/Salad

1 can tuna

1/4 cup chopped cucumber

1/4 cup chopped celery

1 tbsp brown mustard

1 tbsp Caesar dressing

1 tbsp coconut aminos/soy sauce

dash of salt, garlic, onion powder

Mix all ingredients

Toast a slice of bread, mash 1/4 avocado and spread, add a piece of lettuce on top, then add tuna mixture.​

Pesto Chicken + Veggies

1 cup shredded/cubed chicken breast

1 cup peas

1 cup spinach

1 tbsp butter/ghee

1 tbsp garlic + onion powder

Sautee all together, add loaded greens pesto, mix.

Springtime Salad

Ingredients: 1 cup diced chicken, 2 cups gem lettuce+arugula, 6 chopped strawberries, 2 tbsp mulberries, ½ cup peas, 3 sliced radishes, 1 spring onion, 1 tsp dijon mustard, 1 tbsp lemon juice, 1 tbsp sea salt, 1 tps garlic powder, 4 tbsp extra virgin olive oil, ¼ cup sliced almonds


Steam 1-2 chicken breasts

Chop/dice/slice fruit, veggies

Mix mustard, lemon juice, olive oil, spices together for dressing

Mix everything together, serve.

Mediterranean Bowl

Ingredients: 1 cup grilled or blackened chicken, 1 cup jasmine rice, 1 cup dark leafy greens, ¼ cup minced parsley, 1tbsp minced mint, ¼ cup diced red onion, ¼ cup diced yellow pepper, ¼ cup chopped tomatoes, ¼ cup diced cucumber, 2 tbsp chopped kalamata olives, 2 tbsp olive oil, ½ lemon squeezed, ½ tbsp sea salt, ½ tbsp garlic powder


Cook chicken

Chop veggies

Mix lettuce with veggies (parsley, mint, onion, pepper, tomatoes, cucumber, olives), olive oil, salt, garlic, lemon

Create bowl - base of rice, top with veg mix and chicken

Summer Tacos

Ingredients: 1 cup grilled or blackened shrimp, 1 cup raw cole slaw mix (carrot/cabbage), 2 tbsp fresh cilantro, 2 tbsp red onion, 1 cup shredded lettuce/salad mix, ¼ cup diced mango, ¼ cup diced cucumber, ½ avocado (mashed), ½ lime squeezed, 1 tsp sea salt, 1tsp garlic powder, 2 Siete tortillas


Grill/blacken shrimp

Dice onion, cucumber, mango

Finely chop cilantro

Mix slaw, fruit, veggies, avocado, herbs, lime, seasoning in a bowl

Create your taco - add mixed creation, shrimp, top with cilantro to taco shell


The Grillmaster 

Ingredients: 1lb sirloin steak, 2-3 cups spring greens, 1 cob of corn (cut), ½ cup cut cherry/grape tomatoes, ½ cup diced red onion, 1 diced cucumber, ½ avocado, 2 tbsp parsley, 1 clove garlic, ¼ lemon squeezed, 2 tbsp balsamic vinegar, 1 tbsp dijon mustard, ¼ tsp garlic powder, 1 tbsp sea salt


Season and grill steak + corn

Chop corn, onion, cucumber, tomatoes, parsley

Dressing: Mash avocado + garlic + mix with lemon, seasoning, mustard, vinegar

Mix chopped veggies + dressing with salad greens

Serve steak on side of salad

The Refresh Salad

Ingredients: 1 cup grilled chicken breast, 2 cups salad greens, ½ red onion, 1 cup diced watermelon, ½ cup chopped cherries, 1 cup diced cucumber, pinch of fresh parsley, 1tbsp extra virgin olive oil

 ½ lemon squeezed, 1 tsp sea salt


Chop ingredients

Grill chicken or cook in the oven (season with salt, pepper, garlic powder)

Mix all ingredients together

BBQ Chicken Quesadillas

Servings (6)

Ingredients: 5 chicken breasts, 1 bottle bbq sauce of choice, 2 jalapenos, 1/2 red onion diced, pepper jack cheese, tortillas of choice, paprika, salt, pepper

Put chicken breasts in crockpot + season with 3+tbsp paprika, salt, pepper

Chop onion + jalapeno and place on top of chicken

Pour bbq sauce on top, add 1/2 cup water (chicken fully covered by sauce)

Cook on high for 2 hours.

Once done, shred and let sit on 'warm' for 15min

Place tortillas on stove, add cheese - warm until cheese melts

Plate - put chicken on tortillas + fold

Optional: add salsa verde to dip.

Berry Crumble

Ingredients: 1½  cup frozen blueberries, 1 cup fresh blueberries, ½ cup frozen strawberries, ½ fresh lemon juice + ¼ cup brown sugar, 4 tbsp butter, 1 cup oats, ½ cup almond flour, 2 tbsp vanilla protein powder, 1 tbsp cinnamon, ¼ tsp fine salt


Preheat oven to 350 degrees.

Mix berries, lemon together in a 8x8in baking dish.

Mix all other ingredients together then layer on top of mixed berries.

Bake for 30 minutes or until crisp brown on top.

Option to top with vanilla yogurt or icecream.

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