Recipes

Ingredients 1 head cauliflower 1 tsp dried basil 1 tsp dried orgeano ½ tsp (2 grams) garlic powder ¼ tsp (1 gram) onio opowder ¼ tsp (1 gram) sea salt ⅛ tsp freshly ground pepper 3 tbsp water 1 tbsp...

Ingredients MEAT AND SAUCE LAYER 1 lb ground beef, browned and lightly drained. 1 cup (8 ounces) organic tomato sauce, make sure tomatoes are the only ingredient. 1 tbsp Italian seasonings. ½ tsp garlic powder. ¼...

Makes 6 servings Ingredients 3 eggs 3½ oz. (100 g) cream cheese Pinch of salt ½ tablespoon psyllium seed husks (optional) ½ teaspoon baking powder (optional) Directions Separate the eggs, with the egg whites in one bowl and the egg...

Ingredients 1 cauliflower head, cut into florets and stems removed (or Trader Joe's Riced Cauliflower package) 1 medium onion, chopped 1 bunch asparagus, chopped (discard the tough parts) 1 tsp olive oil (PHASE 2!) 1...

Ingredients 1/3 cup almond butter or nut/seed butter of choice 1 tsp coconut oil 1 scoop vanilla whey protein powder 1/4 c VitaFiber syrup Optional: stevia, spices such as nutmeg or cinnamon Directions In a microwave safe bowl,...

Ingredients 1 cauliflower head 1/2 cup hot cooking water 1/2 chicken bullion cube or 1 cup low sodium chicken broth 1/2 cup low-fat Parmesan cheese Salt and pepper, to taste Nutmeg, to taste (optional) Directions Remove the green...

Ingredients 2 large zucchinis, spiralized 1 lb boneless beef sirloin steak (very lean) 2 limes 4 cups packaged coleslaw mix (shredded cabbage) 1/2 yellow bell pepper 2 scallions, sliced Salt and pepper, to taste Directions Position broiler rack so...

Ingredients 1 (5 ounces) can tuna packed in water, drained and shredded with a fork 2 tbsp. plain, Greek yogurt (low-fat) 2 large hard-boiled eggs, chopped 2 hard-boiled egg whites, chopped 1/2 cup red onion 1...

1 serving = 1/2 tbsp Ingredients 3 cups (336 g) raw sunflower seeds (if roasted, skip the roasting step!) 1/4 tsp sea salt (more or less to taste) 1 tbsp (12 g) chia seeds 1...

1 serving = 3/4 cup | 1 fat serving Ingredients 2 ripe avocados Cream from a can of coconut milk (full fat is better) OR 1 cup of almond milk + 1 tsp of coconut...

Ingredients 1 head cauliflower, cored and cut into bite sized pieces 3 tbsp almond milk, unsweetened 1/2 cup plain, non-fat or low-fat Greek yogurt 2 tablespoons white vinegar 1 tablespoon yellow mustard 1 teaspoon celery seeds Salt to...

1 cup = 1 serving | 1 vegetable, 1 fat, 1 starchy vegetable Ingredients 1 whole spaghetti squash, roasted, seeds removed, and scooped out with fork 2 tbsp extra-virgin olive oil ...

Ingredients 2 cups broccoli florets 2 cups brussels sprouts, roughly chopped 2 cups red cabbage, roughly chopped ½ cup fresh parsley 2 cups kale, spinach, chard DRESSING ½ cup lemon juice (or juice of two lemons) 1 tbsp...

1 fat serving, 1 dairy serving Ingredients 1/4 cup cottage cheese, low-fat 1 tbsp Greek yogurt, non-fat, plain (Fage 0%) 1 cup chopped strawberries, divided 1/2 cup almond milk, vanilla unsweetened 1/8 tsp vanilla extract 2 tsp...

Serves 3/4 cup Ingredients 1 medium avocado ½ cup almond milk, unsweetened plain 2 tbsp lemon juice or lime juice 1½ tbsp extra virgin olive oil 1 clove of garlic 1 tsp garlic powder 1 tsp onion powder 1...

Makes 1 fat serving, 1 protein serving Ingredients 4 avocados (or 2 avocados and 1/3 cup unsweetened almond milk) 2 tbsp vanilla extract 1/4 tsp pink Himalayan sea salt 1/2 tsp cinnamon 1 scoop MRM chocolate protein powder Stevia liquid to taste Directions Combine all ingredients in the food...

Makes 1 latte Ingredients ½ cup strong coffee or espresso, chilled 6 oz unsweetened vanilla almond milk 6 fresh mint leaves 2 tsp stevia (preferably peppermint mocha liquid by SweetLeaf) 1 tsp chocolate protein powder (MRM...

Ingredients 1/2 large head of cauliflower chopped up into florets (discard the tough core) 2 cups finely diced tomatoes (about 8 large tomatoes with flesh scooped out) 3 large bunches finely chopped flat-leaf parsley 1...

Ingredients 3 cup + 1/2 cup of grated raw cauliflower/broccoli (430 g raw cauliflower, florets + 180 g raw broccoli florets) 1 small onion, peeled, diced 4 eggs, whole 1 tablespoon dried herbs - (such...

Makes about 6 tortillas (10 cm in diameter) Ingredients 1 cup grated zucchini, packed, dried - about 4 medium size zucchini 1 egg, whole 6 tbsp arrowroot flour, packed - arrowroot flour is very...