Green Blender Juice or Green Blender Juice or Green Blender Juice or Green Blender Juice or Green Blender Juice or

Smoothie Smoothie Smoothie Smoothie Smoothie

Plain Omelette Plain Omelette Plain Omelette Plain Omelette Plain Omelette Green Blender Juice or
Smoothie

Chicken Tikka Salad Chicken Tikka Salad Chicken Tikka Salad Shrimp Summer Rolls with Shrimp Summer Rolls with Shrimp Summer Rolls with
Fish Sauce Fish Sauce Fish Sauce

Greek Yogurt Greek Yogurt Greek Yogurt

Melon & Grapes Apple Melon & Grapes Apple Melon & Grapes Apple

Sheet Pan Tilapia & Green Sheet Pan Tilapia & Green Sheet Pan Tilapia & Green Moroccan Spiced Fish Chicken with Beet Salad Tofu Veggie Scramble
Beans Beans Beans

Green Tea Green Tea Green Tea Moroccan Spice Blend Spicy Carrot Fries Spicy Carrot Fries

Dark chocolate Dark chocolate Dark chocolate

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 34% 30% 34% 23% 29% 24%

37% 37% 37% 46% 45% 57%

29% 33% 29% 31% 26% 19%

1120 1064 1120 1217 1213 1039

45g 37g 45g 33g 41g 30g

113g 104g 113g 144g 147g 159g

Fiber 19g Fiber 19g Fiber 19g Fiber 20g Fiber 18g Fiber 25g

Sugar 72g Sugar 61g Sugar 72g Sugar 72g Sugar 81g Sugar 82g

86g 93g 86g 97g 83g 53g

Cholesterol 707mg Cholesterol 723mg Cholesterol 707mg Cholesterol 781mg Cholesterol 785mg Cholesterol 125mg

Sodium 760mg Sodium 782mg Sodium 760mg Sodium 1966mg Sodium 2054mg Sodium 1248mg

Vitamin A 23903IU Vitamin A 24447IU Vitamin A 23903IU Vitamin A 22151IU Vitamin A 35055IU Vitamin A 32314IU

Vitamin C 359mg Vitamin C 327mg Vitamin C 359mg Vitamin C 306mg Vitamin C 338mg Vitamin C 368mg

Calcium 536mg Calcium 761mg Calcium 536mg Calcium 813mg Calcium 698mg Calcium 1028mg

Iron 19mg Iron 16mg Iron 19mg Iron 23mg Iron 19mg Iron 19mg

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Apple Baby Spinach Chicken Breast

Grapes Beet Cod Fillet
Honeydew Melon Carrot Feta Cheese
Lemon Cilantro Shrimp, Cooked
Lemon Juice Cucumber Tilapia Fillet
Lime Juice Garlic Tofu
Pineapple Ginger
Green Beans
Iceberg Lettuce Avocado Oil
Green Tea Mint Leaves Extra Virgin Olive Oil
Maple Syrup Parsley Fish Sauce
Red Bell Pepper Rice Paper Wraps
Red Hot Chili Pepper Tikka Masala Paste

Black Pepper Thai Basil

Cardamom Tomato

Cayenne Pepper Yellow Onion Butter

Cinnamon Egg
Coriander Plain Greek Yogurt
Cumin Rice Vermicelli Noodles

Dried Parsley Vegetable Broth, Low Sodium

Ground Ginger Water

Moroccan Spice Blend
Paprika Dark Chocolate
Sea Salt Honey
Sea Salt & Black Pepper Nutritional Yeast
Smoked Paprika
Turmeric

Ice Cubes
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Green Blender Juice or Smoothie

5 minutes

Pineapple (diced) Combine all ingredients together in a blender. Blend very well until smooth. Be
Cucumber (diced) patient! It may take some time to really liquify.
Parsley
Pour into a glass and enjoy as a smoothie. Or for a juice, use a nut-milk bag or
Baby Spinach
cheesecloth to strain the smoothie. Pour the smoothie into the bag then use
Ginger (peeled)
your clean hands to squeeze our all the liquid into a bowl. (Note: You can also
Lemon (juiced)
use a strainer and the back of a spoon for this step, it just takes a bit longer.)
Ice Cubes Pour the juice into a glass and discard the pulp. Enjoy!

234
2g
56g
Fiber 10g
Sugar 32g
9g
Cholesterol 0mg
Sodium 139mg
Vitamin A 16837IU
Vitamin C 260mg
Calcium 287mg
Iron 9mg
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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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Chicken Tikka Salad

15 minutes

Chicken Breast (skinless, Preheat the oven to 425ºF (220ºC). Line a baking sheet with foil. Flatten the
boneless) chicken breast with a mallet or rolling pin to about half-inch thick.
Tikka Masala Paste
Cilantro (chopped) Evenly coat the chicken with tikka masala paste and bake for 10 minutes or
until cooked through. Slice into cubes.
Lime Juice
Sea Salt
Meanwhile, add the cilantro, lime juice, salt and water in a food processor and
Water
blend until well incorporated. Set aside.
Baby Spinach
Cucumber (chopped) Divide the spinach, cucumber, chicken and sliced chili pepper into bowls.
Red Hot Chili Pepper (sliced) Drizzle the cilantro-lime dressing overtop and enjoy!

174
4g
7g
Fiber 2g
Sugar 2g
28g
Cholesterol 82mg
Sodium 288mg
Vitamin A 4987IU
Vitamin C 38mg
Calcium 74mg
Iron 2mg
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Shrimp Summer Rolls with Fish Sauce

15 minutes

Rice Vermicelli Noodles Cook the rice vermicelli noodles according to the directions on the package.
Honey Rinse under cold water and drain. Set aside.
Fish Sauce
In a bowl, whisk together the honey, fish sauce, water, and lime juice. Adjust to
Water (hot)
taste as needed.
Lime Juice
Rice Paper Wraps
Soften a sheet of rice paper underwater by submerging it in a shallow dish for
Iceberg Lettuce (leaves five seconds. Transfer to a plate. Arrange the lettuce, cucumber, basil, mint,
pulled apart) vermicelli, and shrimp near the bottom of the wrap. Fold the bottom over the
Cucumber (sliced) filling, then fold the sides. Tightly roll the rice paper until it is completely
Thai Basil (stems removed) wrapped. Transfer to a separate plate and repeat this process until all
Mint Leaves (stems removed) ingredients are used up.
Shrimp, Cooked (peeled,
deveined, halved lengthwise) Dip into the sauce and enjoy!

246
1g
46g
Fiber 2g
Sugar 14g
15g
Cholesterol 107mg
Sodium 809mg
Vitamin A 1045IU
Vitamin C 8mg
Calcium 92mg
Iron 2mg
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Melon & Grapes

5 minutes

Honeydew Melon (small, peeled,

Divide the melon and grapes between bowls and enjoy!
seeds removed, and chopped)
Grapes

121
1g
31g
Fiber 2g
Sugar 28g
2g
Cholesterol 0mg
Sodium 46mg
Vitamin A 171IU
Vitamin C 47mg
Calcium 21mg
Iron 1mg
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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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Sheet Pan Tilapia & Green Beans

20 minutes

Extra Virgin Olive Oil (divided) Preheat the oven to 375ºF (190ºC) and line a baking sheet with parchment
Lemon Juice (plus more for paper.
serving)
Butter (melted) In a small bowl combine half of the oil and the lemon juice, melted butter,
maple syrup, paprika, parsley, and cayenne pepper.
Maple Syrup
Paprika
Place the green beans on one side of the prepared baking sheet and drizzle
Dried Parsley
with the remaining oil then season with salt and pepper to taste.
Cayenne Pepper (optional or
to taste) Pat the tilapia fillets dry with a paper towel then place on the other side of the
Green Beans (trimmed) baking sheet and season with salt and pepper to taste. Spoon the butter sauce
Sea Salt & Black Pepper (to taste) over top of the fillets and use the back of the spoon to evenly coat the fillets.
Tilapia Fillet
Bake for 13 to 16 minutes or until the fillets are cooked through and the beans
are fork-tender. Season with additional salt and pepper or lemon juice to taste
then divide between plates. Enjoy!
215
10g
9g
Fiber 3g
Sugar 4g
25g
Cholesterol 66mg
Sodium 68mg
Vitamin A 1090IU
Vitamin C 14mg
Calcium 55mg
Iron 2mg
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Green Tea
5 minutes

Green Tea (brewed)

Pour tea into a mug and enjoy!

2
0g
0g
Fiber 0g
Sugar 0g
1g
Cholesterol 0mg
Sodium 2mg
Vitamin A 0IU
Vitamin C 0mg
Calcium 0mg
Iron 0mg
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Moroccan Spiced Fish

20 minutes

Cod Fillet Pat the cod fillets dry with a paper towel and season with 1/4 of the Moroccan
Moroccan Spice Blend (divided) spice blend. Set aside.
Extra Virgin Olive Oil
Heat the oil in a pot over medium heat. Add the onion and cook for three to
Yellow Onion (large, chopped)
five minutes until the onion has softened. Add the garlic, salt and remaining
Garlic (clove, minced)
spice blend and cook for another minute until fragrant.
Sea Salt
Vegetable Broth, Low Sodium Carefully add the vegetable broth and then stir in the tomato and parsley. Bring
Tomato (medium, diced) the pot to a simmer and cook for about five minutes.
Parsley (chopped, plus more
for garnish) Place the cod fillets in the pot and cover with the lid. Let the fish steam for four
to seven minutes or until cooked through and flakey (cooking time will vary
depending on the thickness of the fillets).

278
Divide the fillets and sauce between plates and top with additional parsley if
8g desired. Enjoy!
6g
Fiber 2g
Sugar 3g
42g
Cholesterol 99mg
Sodium 730mg
Vitamin A 1563IU
Vitamin C 23mg
Calcium 63mg
Iron 7mg
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Moroccan Spice Blend

5 minutes

Paprika
Add all the spices to a bowl and stir to combine. Store in an airtight jar.
Turmeric
Cinnamon
Ground Ginger
Cardamom
Coriander
Cumin
Black Pepper
Cayenne Pepper

20
1g
4g
Fiber 2g
Sugar 0g
1g
Cholesterol 0mg
Sodium 3mg
Vitamin A 1173IU
Vitamin C 0mg
Calcium 26mg
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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Spicy Carrot Fries

35 minutes

Carrot (medium, peeled, cut into Preheat the oven to 400ºF (204ºC) and line a baking sheet with parchment
fries) paper.
Extra Virgin Olive Oil
Smoked Paprika Add the chopped carrots to a large mixing bowl. Add the oil, paprika, cumin,
salt, and cayenne and toss well to evenly coat the carrots.
Cumin
Sea Salt
Arrange the carrots in a single, even layer on the baking sheet (do not
Cayenne Pepper (to taste)
overcrowd the pan). Bake for 30 minutes or until the carrots are tender. Season
with additional salt, if needed, and enjoy!

48
3g
6g
Fiber 2g
Sugar 3g
1g
Cholesterol 0mg
Sodium 191mg
Vitamin A 10431IU
Vitamin C 4mg
Calcium 25mg
Iron 1mg
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Tofu Veggie Scramble

15 minutes

Tofu (firm) Place the tofu in a small bowl and mash with a fork to the point where it is
Avocado Oil broken apart but chunks still remain. The texture should be similar to
Yellow Onion (medium, diced) scrambled eggs.

Garlic (cloves, minced)

In a non-stick pan, heat the avocado oil over medium heat. Add the onions,
Red Bell Pepper (sliced)
garlic and bell pepper. Saute for 4 to 5 minutes, or until onions are translucent.
Baby Spinach (chopped)
Nutritional Yeast Add the tofu, spinach, nutritional yeast and turmeric to the pan. Mix well and
Turmeric cook until the spinach wilts and the tofu is heated through.
Sea Salt & Black Pepper (to taste)

Season with sea salt and black pepper taste. Enjoy!

206
13g
11g
Fiber 5g
Sugar 6g
15g
Cholesterol 0mg
Sodium 33mg
Vitamin A 3270IU
Vitamin C 81mg
Calcium 348mg
Iron 5mg
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Dark chocolate
1 minute

Dark Chocolate (20 g is about

Enjoy 75 percent or more dark chocolate.
1oz)

120
9g
9g
Fiber 2g
Sugar 5g
2g
Cholesterol 1mg
Sodium 4mg
Vitamin A 8IU
Vitamin C 0mg
Calcium 15mg
Iron 2mg