Bacon, Eggs & Fruit Hard Boiled Eggs Hard Boiled Eggs Hard Boiled Eggs Bacon, Eggs

Hard Boiled Eggs Bacon, Eggs & Fruit Plain Omelette

Celery juice Celery juice Celery juice Celery juice

Cabbage & Tomato Soup Pan Fried Zucchini Pan Fried Zucchini

Udon Noodle Stir-Fry Sea Salt & Lime Potato Spiced Cauliflower Rice Bowl Shrimp Fried Cauliflower Chicken with Beet Salad Zucchini & Ham Flatbread
Wedges Rice Pizza

Greek Yogurt

Apple

Buffalo Cauliflower Wings Chili Lime Baked Cod Mushroom Miso Soup

Pineapple Coconut Shrimp Tofu & Cauliflower Fried Rice Mushroom Miso Soup Japanese Eggplant & Tofu Smoked Salmon & Veggie Tuna Salad Plate
Stir Fry Nori Rolls

Orange Popsicles Apple

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 39% 27% 39% 39% 54% 44%

35% 54% 45% 29% 21% 26%

26% 19% 16% 32% 25% 30%

1292 844 1335 1236 1481 1174

57g 26g 61g 55g 92g 59g

117g 118g 157g 92g 78g 77g

Fiber 13g Fiber 16g Fiber 30g Fiber 29g Fiber 19g Fiber 19g

Sugar 54g Sugar 30g Sugar 30g Sugar 61g Sugar 43g Sugar 32g

85g 42g 55g 103g 97g 90g

Cholesterol 792mg Cholesterol 372mg Cholesterol 372mg Cholesterol 840mg Cholesterol 572mg Cholesterol 700mg

Sodium 2427mg Sodium 3275mg Sodium 4164mg Sodium 1648mg Sodium 4250mg Sodium 2351mg

Vitamin A 1287IU Vitamin A 12810IU Vitamin A 3396IU Vitamin A 4985IU Vitamin A 9897IU Vitamin A 2773IU

Vitamin C 171mg Vitamin C 102mg Vitamin C 213mg Vitamin C 178mg Vitamin C 141mg Vitamin C 63mg

Calcium 330mg Calcium 519mg Calcium 790mg Calcium 630mg Calcium 661mg Calcium 809mg

Iron 9mg Iron 10mg Iron 13mg Iron 10mg Iron 11mg Iron 9mg

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Apple Baby Spinach Bacon

Avocado Beet Cheddar Cheese
Grapes Carrot Chicken Breast
Honeydew Melon Cauliflower Cod Fillet
Lemon Juice Cauliflower Rice Feta Cheese
Lime Celery Shrimp
Lime Juice Cilantro Sliced Ham
Pineapple Cucumber Smoked Salmon
Eggplant Tofu
Garlic Whole Wheat Flatbread

Maple Syrup Ginger

Green Cabbage
Green Onion Avocado Oil

Black Pepper Kale Leaves Chinese Cooking Wine

Cayenne Pepper Napa Cabbage Coconut Aminos

Chili Powder Parsley Coconut Oil

Cumin Red Bell Pepper Extra Virgin Olive Oil

Garlic Powder Red Hot Chili Pepper Hot Sauce

Italian Seasoning Russet Potato Mayonnaise

Paprika Shiitake Mushrooms Miso Paste

Sea Salt Thai Basil Red Wine Vinegar

Sea Salt & Black Pepper Thyme Rice Vinegar

Sesame Seeds Yellow Onion Sesame Oil

Turmeric Zucchini Sriracha

Tahini
Tamari

Frozen Edamame Bread Crumbs

Brown Rice
Diced Tomatoes Egg
Tuna Orange Juice
Udon Noodles Plain Greek Yogurt
Vegetable Broth Unsweetened Almond Milk
Unsweetened Coconut Yogurt

Oat Flour
Unsweetened Coconut Flakes Barbecue Skewers
Nori Sheets
Water
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Bacon, Eggs & Fruit

15 minutes

Bacon Heat a pan over medium heat and add the bacon. Cook until browned and
Egg (whisked) crispy, about four to five minutes per side. Transfer the bacon to a paper towel-
Sea Salt & Black Pepper (to taste) lined plate and set aside.

Honeydew Melon (small, peeled,

Discard most of the bacon grease from the pan, leaving a small amount to cook
seeds removed and chopped)
the eggs. Add the whisked eggs to the pan and stir frequently as they cook.
Grapes
Season with salt and pepper to taste.

Divide the melon, grapes, scrambled eggs, and bacon between plates. Enjoy!

594
41g
31g
Fiber 2g
Sugar 28g
26g
Cholesterol 427mg
Sodium 819mg
Vitamin A 742IU
Vitamin C 47mg
Calcium 82mg
Iron 3mg
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Hard Boiled Eggs

15 minutes

Egg
Place eggs in a saucepan and cover with water. Bring to a boil over high heat.

Once boiling, turn off the heat but keep the saucepan on the hot burner. Cover
and let sit for 10 to 12 minutes.
143
10g
1g Strain the water and fill the saucepan with cold water. Let the eggs sit until cool
Fiber 0g enough to handle. Peel and enjoy!
Sugar 0g
13g
Cholesterol 372mg
Sodium 142mg
Vitamin A 540IU
Vitamin C 0mg
Calcium 56mg
Iron 2mg
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Plain Omelette
10 minutes

Egg
Whisk the eggs in a small bowl and season with salt and pepper to taste.
Sea Salt & Black Pepper (to taste)
Extra Virgin Olive Oil
Heat the oil in a pan over medium heat. Add the eggs and cook until almost set.
Fold in half and transfer the omelette to a plate. Enjoy!

254
19g
1g
Fiber 0g
Sugar 1g
19g
Cholesterol 558mg
Sodium 213mg
Vitamin A 810IU
Vitamin C 0mg
Calcium 84mg
Iron 3mg
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Celery juice
10 minutes

Celery (Just nlemd the celery

1.Chop up the celery into small pieces. 2. optional to add ice and green apple.
with water . You can also add a green
apple )

6
0g
1g
Fiber 1g
Sugar 1g
0g
Cholesterol 0mg
Sodium 32mg
Vitamin A 180IU
Vitamin C 1mg
Calcium 16mg
Iron 0mg
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Udon Noodle Stir-Fry

20 minutes

Udon Noodles (dried)

Cook the udon noodles according to package directions and set aside.
Avocado Oil
Napa Cabbage (chopped)
Heat the avocado oil in a large skillet over medium heat. Add the cabbage and
Shiitake Mushrooms (stems
cook for five to six minutes or until slightly browned. Remove and set aside.
removed, sliced)
Working in batches, add the mushrooms to the pan and brown them for about
Ginger (minced) two to three minutes per side.
Chinese Cooking Wine
Tamari To the mushrooms, add the ginger and cook until fragrant, about one minute.
Sesame Oil (toasted) Add the noodles and cabbage back into the skillet. Add the Chinese cooking
Sesame Seeds (optional) wine and tamari and toss well to combine.

Turn off the heat, and add the sesame oil. Divide between bowls and top with
sesame seeds, if using. Enjoy!

335
6g
62g
Fiber 7g
Sugar 9g
12g
Cholesterol 0mg
Sodium 1006mg
Vitamin A 109IU
Vitamin C 41mg
Calcium 58mg
Iron 4mg
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Cabbage & Tomato Soup

45 minutes

Water Add the water to a large pot over medium-high heat. Add the onion, celery,
Yellow Onion (small) carrot, and garlic and cook for about five minutes until the onions begin to
Celery (chopped) soften. Stir in the salt and Italian seasoning and continue to cook for another
one to two minutes.
Carrot (peeled and chopped)
Garlic (large clove, minced)
Sea Salt (or to taste) Stir in the tomatoes and cabbage, then add the broth.
Italian Seasoning
Diced Tomatoes (from the Bring the soup to a gentle boil, then reduce heat slightly and simmer for 20 to
can) 25 minutes or until the vegetables are tender. Season the soup with additional
Green Cabbage (chopped or salt if needed. Divide between bowls and enjoy!
sliced)
Vegetable Broth

73
0g
15g
Fiber 4g
Sugar 9g
3g
Cholesterol 0mg
Sodium 1324mg
Vitamin A 3822IU
Vitamin C 36mg
Calcium 75mg
Iron 2mg
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Sea Salt & Lime Potato Wedges

40 minutes

Russet Potato (medium, cut into Preheat the oven to 400°F (204°C) and line a large baking sheet with
wedges) parchment paper.
Extra Virgin Olive Oil
Black Pepper Add the potato wedges to a mixing bowl and season with the oil, black pepper,
sea salt and lime juice.
Sea Salt
Lime (juiced)
Arrange the seasoned potato wedges on the prepared baking sheet in a single
layer. Bake for 20 to 25 minutes until the bottom side is crisp and golden
brown. Flip each potato wedge over and continue to bake for an additional 10
to 15 minutes. Serve and enjoy!
197
4g
38g
Fiber 4g
Sugar 2g
5g
Cholesterol 0mg
Sodium 615mg
Vitamin A 24IU
Vitamin C 18mg
Calcium 34mg
Iron 2mg
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Pan Fried Zucchini

10 minutes

Coconut Oil
Heat oil in a skillet over medium-high heat.
Zucchini (medium, sliced into rounds)
Sea Salt (or more to taste)
Add the zucchini slices and cook for about 3-5 minutes each side, or until
brown.

Season with salt and enjoy!

94
7g
6g
Fiber 2g
Sugar 5g
2g
Cholesterol 0mg
Sodium 311mg
Vitamin A 392IU
Vitamin C 35mg
Calcium 31mg
Iron 1mg
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Spiced Cauliflower Rice Bowl

40 minutes

Brown Rice (dry, uncooked) Preheat the oven to 400ºF (204ºC) and line a baking sheet with parchment
Sea Salt paper.
Cauliflower (chopped into
florets) Cook the brown rice according to the directions on the package. Once finished
cooking, add the sea salt to the rice and mix.
Turmeric
Paprika
While the rice cooks, add the cauliflower to a medium-sized bowl and toss with
Thyme (dried)
the turmeric, paprika and thyme. Place on the baking sheet and bake for 30 to
Tahini 35 minutes.
Garlic (clove, minced)
Lemon Juice In a small bowl whisk together the tahini, garlic, lemon juice and water. Set
Water aside.
Avocado (sliced)
Divide the rice between bowls and top with cauliflower, avocado, cilantro and
Cilantro (chopped)
sesame seeds. Drizzle the tahini dressing over top. Enjoy!
Sesame Seeds (for topping)

529
26g
68g
Fiber 14g
Sugar 4g
13g
Cholesterol 0mg
Sodium 369mg
Vitamin A 585IU
Vitamin C 85mg
Calcium 136mg
Iron 4mg
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Shrimp Fried Cauliflower Rice

20 minutes

Shrimp (peeled, deveined) Season the shrimp with the chili powder and heat a skillet over medium heat.
Chili Powder Add half of the avocado oil and cook the shrimp for about 3 minutes per side.
Avocado Oil (divided) Remove and set aside.

Egg
In the same pan, add the eggs and scramble. Once cooked, remove and set
Cauliflower Rice
aside.
Red Bell Pepper (diced)
Coconut Aminos Add the remaining avocado oil to the pan and cook the cauliflower rice and
Green Onion (sliced) red pepper over medium heat. Let it cook undisturbed for 3 to 4 minutes,
allowing the cauliflower rice to get crispy. Then stir and cook for 5 more
minutes. Add the coconut aminos and stir.

249 Add the shrimp and egg back to the pan and stir. Top with the green onion,
8g serve and enjoy!
13g
Fiber 4g
Sugar 9g
32g
Cholesterol 369mg
Sodium 515mg
Vitamin A 2712IU
Vitamin C 78mg
Calcium 135mg
Iron 2mg
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Chicken with Beet Salad

35 minutes

Chicken Breast (boneless,

Preheat the oven to 400ºF (205ºC).
skinless)
Extra Virgin Olive Oil (divided)
Place the chicken in a baking dish and coat in 1/3 of the oil. Season with salt.
Sea Salt (to taste)
Bake for about 25 to 30 minutes, or until cooked through. Let rest for five
Water
minutes before slicing.
Beet (peeled, chopped)
Baby Spinach Meanwhile, bring the water and beets to a boil. Cook for 25 minutes or until
Feta Cheese (crumbled) soft. Rinse in cold water before chopping.

Arrange the sliced chicken breast and spinach onto plates. Top with the
chopped beets, feta, and remaining oil. Enjoy!
310
15g
7g
Fiber 2g
Sugar 3g
37g
Cholesterol 120mg
Sodium 656mg
Vitamin A 5761IU
Vitamin C 19mg
Calcium 189mg
Iron 3mg
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Zucchini & Ham Flatbread Pizza

20 minutes

Avocado Oil Preheat the oven to 350ºF (175ºC) and line a baking sheet with parchment
Zucchini (small, diced) paper.
Whole Wheat Flatbread (8-
inch) Heat the oil in a skillet over medium-high heat. Cook the zucchini for about five
to eight minutes, or until browned and tender.
Sliced Ham (chopped)
Cheddar Cheese (shredded)
Top the flatbread with the zucchini, ham, and cheddar cheese. Transfer to the
baking sheet and bake for five to eight minutes or until the flatbread is crispy
and the cheese is melted. Cut into slices and enjoy!

387
20g
30g
Fiber 6g
Sugar 6g
25g
Cholesterol 66mg
Sodium 1016mg
Vitamin A 740IU
Vitamin C 35mg
Calcium 271mg
Iron 2mg
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Greek Yogurt
5 minutes

Plain Greek Yogurt

Scoop into a bowl and enjoy!

90
2g
6g
Fiber 0g
Sugar 3g
11g
Cholesterol 17mg
Sodium 70mg
Vitamin A 625IU
Vitamin C 7mg
Calcium 250mg
Iron 0mg
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Apple
2 minutes

Apple
Slice into wedges, or enjoy whole.

95
0g
25g
Fiber 4g
Sugar 19g
0g
Cholesterol 0mg
Sodium 2mg
Vitamin A 98IU
Vitamin C 8mg
Calcium 11mg
Iron 0mg
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Pineapple Coconut Shrimp

25 minutes

Garlic (cloves, minced) In a large bowl, stir together the garlic, olive oil, red wine vinegar, parsley and
Extra Virgin Olive Oil sea salt. Mix well. Add shrimp and toss well to coat.
Red Wine Vinegar
Parsley (chopped) Preheat grill to medium heat.
Sea Salt
Shrimp (raw, peeled and de- Slide a shrimp onto a skewer, followed by a pineapple chunk. Repeat until all
veined) ingredients are used up.
Pineapple (diced into chunks)
Unsweetened Coconut Flakes Transfer skewers to the grill and cook for 3 to 4 minutes per side or until shrimp
Barbecue Skewers is pink. Remove from grill and sprinkle with coconut flakes. Serve over a bed of
greens or with your favourite side dishes. Enjoy!

357
10g
23g
Fiber 3g
Sugar 16g
47g
Cholesterol 365mg
Sodium 570mg
Vitamin A 256IU
Vitamin C 82mg
Calcium 174mg
Iron 2mg
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Tofu & Cauliflower Fried Rice

35 minutes

Brown Rice
Cook the rice according to package directions.
Tofu (extra-firm, pressed
then crumbled into pieces)
Meanwhile, add the tofu to a bowl with 1/4 of the tamari and the rice vinegar.
Tamari (divided)
Stir to combine and ensure the tofu is well coated.
Rice Vinegar
Sesame Oil Heat the sesame oil over medium heat. Add the seasoned tofu and cook for
Carrot (medium, peeled and five to six minutes or until browned. Transfer to a plate or bowl and set aside.
chopped)
Frozen Edamame (thawed) To the same pan add the carrots, edamame, and water. Cover with a lid and
Water steam for about five minutes until the carrots are just tender.
Garlic (clove, minced)
Add the garlic and half of the green onion and stir to combine then add the
Green Onion (chopped,
remaining tamari and sriracha. Stir well and ensure the tamari is bubbling
divided)
before adding the cauliflower rice, cooked brown rice, and tofu to the pan. Stir
Sriracha
to combine and continue to cook for two to three minutes or until the
Cauliflower Rice
cauliflower rice is tender. Stir in the remaining green onions. Season with
additional tamari or salt if needed.

Divide between plates or bowls and enjoy!

366
12g
49g
Fiber 7g
Sugar 6g
20g
Cholesterol 0mg
Sodium 1152mg
Vitamin A 6057IU
Vitamin C 9mg
Calcium 318mg
Iron 4mg
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Buffalo Cauliflower Wings

30 minutes

Coconut Oil (divided) Preheat oven to 450ºF (232ºC). Line a baking sheet with foil and grease with
Oat Flour half the coconut oil.
Unsweetened Almond Milk
In a bowl, whisk together the flour, milk, salt and garlic powder to make the
Sea Salt
batter.
Garlic Powder
Bread Crumbs
Place the breadcrumbs in a separate bowl.
Cauliflower (chopped into
florets)
Hot Sauce (vinegar-based) Coat the cauliflower florets in the batter one at a time, letting any excess drip
Maple Syrup off. Transfer to the breadcrumbs and coat completely, then place onto baking
sheet. Repeat until all florets are coated. Bake for 20 to 25 minutes until crispy
and slightly golden.

Meanwhile, add the hot sauce, maple syrup and remaining coconut oil in a
370
microwave-safe bowl and microwave for 20 seconds or until coconut oil has
11g
56g melted.
Fiber 8g
Sugar 12g Gently toss the cauliflower in the sauce then return to baking sheet and
12g continue baking for another 5 minutes. Remove from oven and serve
Cholesterol 0mg
immediately. Enjoy!
Sodium 1239mg
Vitamin A 125IU
Vitamin C 71mg
Calcium 224mg
Iron 3mg
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Mushroom Miso Soup

25 minutes

Water Add the water and broth to a medium sized pot and bring to a boil. Reduce to a
Vegetable Broth simmer, and add the mushrooms. Cook for 4 to 5 minutes.
Shiitake Mushrooms (sliced)
Add the tofu, ginger and tamari and ensure the broth is lightly simmering.
Tofu (drained, rinsed and cut
Continue cooking for 2 to 3 minutes more.
into cubes)
Ginger
In a small bowl, add the miso paste, and ladle in some of the hot broth and
Tamari
whisk. Add the miso mixture to the pot and stir to combine. Add the kale leaves
Miso Paste and simmer for 1 minute more.
Kale Leaves (roughly chopped)
Green Onion (optional, sliced) Divide the miso soup into bowls and top with green onion, if using. Serve and
enjoy!

199
7g
26g
Fiber 6g
Sugar 9g
15g
Cholesterol 0mg
Sodium 2103mg
Vitamin A 1754IU
Vitamin C 22mg
Calcium 343mg
Iron 3mg
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Chili Lime Baked Cod

30 minutes

Avocado Oil In a zipper-lock bag or shallow bowl, combine the oil, maple syrup, lime juice,
Maple Syrup chili powder, salt, cayenne pepper and cumin. Mix to combine then add the
Lime (juiced, plus additional slices cod fillets. Gently massage the sauce into the fillets and let it marinate for at
for garnish) least 15 minutes or up to an hour.
Chili Powder
Sea Salt Meanwhile, preheat the oven to 400ºF (204ºC).
Cayenne Pepper
Cumin Transfer the fillets and the marinade to a baking dish. Bake for 12 to 15 minutes
Cod Fillet or until the fish is cooked through and flakes easily.

Divide between plates and top with any excess sauce from the baking dish.
Serve with extra lime wedges, if using. Enjoy!

283
9g
8g
Fiber 0g
Sugar 6g
41g
Cholesterol 99mg
Sodium 293mg
Vitamin A 344IU
Vitamin C 6mg
Calcium 52mg
Iron 1mg
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Japanese Eggplant & Tofu Stir Fry

20 minutes

Avocado Oil (divided) In a skillet over medium heat, add half of the avocado oil then the eggplant.
Eggplant (Japanese, large, cut into 3- Cook until slightly browned, about 6 to 8 minutes. Remove and set aside on a
inch pieces) plate.
Tofu (extra firm, drained and
crumbled) In the same skillet, add the remaining avocado oil and then the tofu. Cook for
about 2 to 3 minutes. Add the garlic and sesame seeds and cook for 1 minute
Garlic (cloves, thinly sliced)
more. Add the basil, chili pepper, lime juice, tamari and the cooked eggplant.
Sesame Seeds
Cook for another 1 to 2 minutes or until everything is combined and warm.
Thai Basil (roughly chopped)
Red Hot Chili Pepper (chopped)
Divide between plates, serve and enjoy!
Lime Juice
Tamari

366
21g
38g
Fiber 18g
Sugar 21g
15g
Cholesterol 0mg
Sodium 353mg
Vitamin A 719IU
Vitamin C 50mg
Calcium 329mg
Iron 4mg
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Smoked Salmon & Veggie Nori Rolls

10 minutes

Nori Sheets (large, cut in half down Place the nori sheets on a flat surface. Add the avocado, cucumber, pepper,
the middle) smoked salmon and mayonnaise. Wrap and enjoy!
Avocado (small, sliced)
Cucumber (medium, sliced into
strips)
Red Bell Pepper (sliced into strips)
Smoked Salmon
Mayonnaise (optional)

378
29g
14g
Fiber 9g
Sugar 3g
19g
Cholesterol 25mg
Sodium 672mg
Vitamin A 1640IU
Vitamin C 53mg
Calcium 47mg
Iron 2mg
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Tuna Salad Plate

5 minutes

Tuna (drained, broken into Assemble all the ingredients onto a plate or into a container if on-the-go.
chunks) Season with salt and enjoy!
Avocado (pit removed)
Unsweetened Coconut Yogurt
Cucumber (sliced)
Sea Salt

342
18g
14g
Fiber 8g
Sugar 2g
35g
Cholesterol 59mg
Sodium 1018mg
Vitamin A 320IU
Vitamin C 12mg
Calcium 177mg
Iron 4mg
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Orange Popsicles
5 hours

Carrot (small, peeled and chopped) Add the carrots to a small pot of boiling water. Cook for eight to 10 minutes or
Orange Juice (freshly until very tender. Drain and rinse the cooked carrots with cold water to help
squeezed) them cool. Set aside.
Maple Syrup
Add the orange juice, maple syrup, and cooked carrots to a blender and blend
until very smooth and creamy.

Carefully pour the orange juice mixture into a popsicle mold and transfer to the
59
freezer.
0g
14g
Fiber 0g Freeze for about 60 minutes or until partially frozen. Insert popsicle sticks.
Sugar 12g Allow the popsicles to chill in the freezer for four to five hours more or until
1g solid. Enjoy!
Cholesterol 0mg
Sodium 10mg
Vitamin A 2187IU
Vitamin C 38mg
Calcium 20mg
Iron 0mg