Weekly Meal Plan

vol. 1
COMPLETE WITH NUTRITIONAL FACTS & GROCERY LIST
 Table of Contents
Weekly Plan vol. 1 3
Week #1 Grocery List 4
Overnight Oats 5
Veggie Omelet 6
Greek Yogurt Parfait 7
Chocolate Breakfast Shake 8
Coconut Protein Pancakes 9
Almond Chicken Salad 0
Turkey Avocado Wrap 11
Antioxidant Salad 12
Maple Balsamic Salmon 13
Cauliflower Pizza 14
Caesar Chicken Burger 15
Peanut Butter Energy Bites 16
Homemade Trail Mix 17
Apple with Cinnamon & Almond Butter 18
Superfood Smoothie 19
Fruit Salad with Raw Honey 20
 MEAL PLAN VOL. 1
Monday
Breakfast: Overnight oats
Snack: Superfood Smoothie
Lunch: Antioxidant Salad
Snack: 2 Peanut Butter
Energy Bites
Dinner: Maple Balsamic
Salmon
Thursday
Breakfast: Chocolate Breakfast
Shake
Snack: Apple with Cinnamon
& Almond Butter
Lunch: Antioxidant Salad
Snack: Homemade Trail Mix
Dinner: Caesar Chicken Burger

Tuesday Friday
Breakfast: Veggie Omelet Breakfast: 2 Coconut Protein
Snack: Fruit Salad with Raw Pancakes
Honey Snack: Superfood Smoothie
Lunch: Almond Chicken Salad Lunch: Almond Chicken Salad
Snack: Apple with Snack: Homemade Trail Mix
Cinnamon & Almond Butter Dinner: Maple Balsamic
Dinner: Caesar Chicken Burger Salmon
 
Wednesday BREAKFAST
Breakfast: Greek Yogurt
Parfait
Snack: Fruit Salad with Raw LUNCH
Honey
Lunch: Turkey Avocado Wrap
Snack: 2 Peanut Butter DINNER
Energy Bites
Dinner: Cauliflower Pizza
SNACKS
3
 Produce - Pure maple syrup
Week #1 - Bananas - Almond butter
- 1 mango - Worcestershire sauce
Grocery List - 1 kiwi - Organic Caesar
- 1 bag of apples dressing
*Keep in mind that you - 1 bag of frozen - Avocado based
will be purchasing many blueberries mayonnaise
base ingredients in week - 2 red onions - 1 jar of sundried
one that will be used - 1 package of fresh tomatoes
throughout the month. spinach - 1 jar of tomato paste
For weeks 2-4, if you - 1 container of straw - Balsamic vinegar
have enough of the base berries
ingredients, simply cross - 1 container of grape
them off the other tomatoes
Other
- 2 cartons
grocery lists. - 1 bag of lettuce unsweetened
- 1 bag or container almond milk
of kale - Chia seeds
- 1 bag of frozen - Raw cocoa nibs
edamame - Unsweetened
- 1 bag of lemons cocoa powder
Meat/ - 1 head of cauliflower - Collagen protein
Animal Products - 1 bunch of powder
- 1 dozen eggs asparagus - Whey protein powder
- 1 package of chicken - 1 bunch of fresh - Pure vanilla extract
breasts basil - Unsweetened
- 2 lbs. of ground shredded coconut
chicken Dairy - Coconut oil
- 2 wild-caught salmon - 1 bag of shredded - Olive oil
fillets cheddar cheese - Salt & pepper
- 1 package of turkey - 1 bag of shredded - Italian seasoning
breast mozzarella cheese - Raw honey
- 1 large container - Almond flour
- Coconut flour
Grains of full-fat
- Unsweetened
- Gluten free rolled unsweetened
Greek yogurt dried cranberries
oats
- Grass fed butter - Raisins
- 1 package of gluten
- 1 bag of shredded - 1 bag of raw
free rice pasta
parmesan cheese cashews
- 1 package of gluten
Condiments - 1 bag of raw almonds
free wraps
4
 Week #1 Recipes

Breakfast (5)
Overnight Oats Nutrition Facts
Servings: 1

Ingredients: Amount per serving

- 1/2 cup of gluten free rolled oats Calories 408
- 1 cup of unsweetened almond milk % Daily Value*
- 1 Tbsp. chia seeds Total Fat 14.8g 19%
- 1 Tbsp. raw cocoa nibs Saturated Fat 3.1g 16%
- 1 banana, sliced Cholesterol 0mg 0%
Sodium 184mg 8%
Directions: Total Carbohydrate 65.7g 24%
1) The night before you, add the oats, Dietary Fiber 15.2g 54%
Total Sugars 14.8g
Serves:
almond 1 milk, and chia seeds to
Protein 11.4g
Ingredients:
mason-style jar and whisk.
1/2 cup of gluten free rolled oats Vitamin D 1mcg 7%
12)
cupPlace
of unsweetened almondovernight.
in the fridge milk Calcium 427mg 33%
1 Tbsp. chia seeds
Iron 4mg 24%
1 Tbsp. raw cocoa nibs
13)I
banana,
n thesliced
morning, top with the raw Potassium 761mg 16%
cocoa nibs, and sliced banana. *The % Daily Value (DV) tells you how much a nutrient
Directions: in a food serving contributes to a daily diet.2,000
calorie a day is used for general nutrition advice.
4) 1)Enjoy.
The night before you, add the oats, almond milk, and
chia seeds to mason-style jar and whisk.
 
2) Place in the fridge overnight.
3) In the morning, top with the raw cocoa nibs, and sliced banana.
5
4) Enjoy.
 Veggie Omelet
Nutrition Facts
Ingredients: Servings: 1
- 3 organic eggs Amount per serving
- 1/2 cup of fresh spinach Calories 423
- 1/4 cup shredded cheddar cheese % Daily Value*
- 1 Tbsp. coconut oil Total Fat 36.1g 46%
- Salt & pepper to taste Saturated Fat 21.8g 109%
Cholesterol 521mg 174%
Directions: Sodium 372mg 16%
1) Start by adding the coconut oil to a Total Carbohydrate 1.9g 1%
skilletServes:
over 1low/medium heat. Dietary Fiber 0.3g 1%
2) AddIngredients:
the eggs to a mixing bowl Total Sugars 1.2g
and 3whisk.
organic eggs Protein 24.1g
½ cup of fresh spinach
¼ cupthe
3) Pour shredded
eggscheddar cheese
into the preheated Vitamin D 50mcg 248%
skillet1 Tbsp.
and coconut oil about 3 minutes.
cook for Calcium 289mg 22%
4) AddSalt the
& pepper to tasteand cheese to one
spinach Iron 3mg 17%
half, and flip 1/2 of the egg mixture onto Potassium 288mg 6%
Directions:
the other side to create an omelet. *The % Daily Value (DV) tells you how much a nutrient
1) Start by adding the coconut oil to a skillet over in a food serving contributes to a daily diet.2,000
5) Cook for another 5-7 minutes or until
low/medium heat. calorie a day is used for general nutrition advice.
cooked.2) Add the eggs to a mixing bowl and whisk.
6) Season 3) Pour the eggs into the preheated skillet and cook for about 3 minutes.
with salt and pepper and
enjoy. 4) Add the spinach and cheese to one half, and flip ½ of the egg mixture onto the other side to create an
omelet. 6
5) Cook for another 5-7 minutes or until cooked.
 Greek Yogurt Parfait
Nutrition Facts
Servings: 1
Amount per serving
Ingredients: Calories 314
- 1 cup of full-fat unsweetened Greek % Daily Value*
yogurt Total Fat 5.6g 7%
- 1/4 cup gluten free rolled oats Saturated Fat 3.2g 16%
- 1/2 cup of strawberries, halved Cholesterol 10mg 3%
- 1 Tbsp. raw honey Sodium 68mg 3%
Total Carbohydrate 44.7g 16%
Serves: 1 Dietary Fiber 3.6g 13%
Ingredients: Total Sugars 29g
Directions:
1 cup of full-fat unsweetened Greek yogurt Protein 23.2g
¼ cup gluten
1) Start free rolled
by adding theoats
Greek yogurt to
½ cup of
a bowl andstrawberries,
top withhalved
the rolled oats and Vitamin D 0mcg 0%
1 Tbsp. raw honey
strawberries. Calcium 223mg 17%
Iron 1mg 7%
Directions:
2) Drizzle with raw honey and enjoy. Potassium 475mg 10%
1) Start by adding the Greek yogurt to a bowl and
*The % Daily Value (DV) tells you how much a nutrient
top with the rolled oats and strawberries. in a food serving contributes to a daily diet.2,000
2) Drizzle with raw honey and enjoy. calorie a day is used for general nutrition advice.

7
 Chocolate Breakfast Shake
Nutrition Facts
Servings: 1

Amount per serving

Ingredients: Calories 238
- 1 cup of unsweetened almond milk % Daily Value*
- 1 frozen banana Total Fat 4.7g 6%
- 1 Tbsp. raw unsweetened cocoa powder Saturated Fat 0.9g 4%
- 1 serving of collagen protein Cholesterol 0mg 0%
- 1 Tbsp. pure maple syrup Sodium 229mg 10%
Total Carbohydrate 45.3g 16%
Serves: 1 Dietary Fiber 5.9g 21%
Ingredients: Total Sugars 26.4g
1 cup of unsweetened almond milk Protein 10.4g
1 frozen banana Directions:
1 Tbsp.
1) Add all raw unsweetened
ingredients tococoa powder
a high-speed Vitamin D 1mcg 7%
1 serving
blender andofblend
collagenuntil
protein
smooth. Calcium 326mg 25%
1 Tbsp. pure maple syrup Iron 2mg 11%
2) Enjoy right away. Potassium 736mg 16%
Directions:
*The % Daily Value (DV) tells you how much a nutrient
1) Add all ingredients to a high-speed blender and
in a food serving contributes to a daily diet.2,000
blend until smooth. calorie a day is used for general nutrition advice.
2) Enjoy right away.

8
Coconut Protein Pancakes
Ingredients:
- 2 organic eggs
Nutrition Facts
- 1/4 cup unsweetened almond milk
- 1/4 cup coconut flour Servings: 2
- 1 Tbsp. pure maple syrup
Amount per serving
- 1 serving of whey protein powder
- 1 tsp. pure vanilla extract Calories 340
- Coconut oil for cooking % Daily Value*

- 1 Tbsp. shredded coconut for serving Total Fat 16.4g 21%

Saturated Fat 10.3g 51%
- 1 Tbsp. grass-fed butter for serving
Cholesterol 211mg 70%
Sodium 214mg 9%
Serves: 2 (2 pancakes each)
Directions: Total Carbohydrate 25.8g 9%
1)Ingredients:
Start by preheating a skillet over 37%
2 organic eggs Dietary Fiber 10.4g
medium heat with
¼ cup unsweetened themilk
almond coconut oil. Total Sugars 9.2g
¼ cup
2) coconut
While theflour
skillet is heating, add the Protein 20.9g
1 Tbsp.to
eggs pure
a maple
mixing syrup
bowl and whisk.
1 serving of whey protein powder Vitamin D 20mcg 98%
3) Add in the remaining ingredients
1 tsp. pure vanilla extract Calcium 120mg 9%
Coconut
and oil forwell.
whisk cooking Iron 5mg 30%
1 Tbsp.
4) Pourshredded
1/4 cup coconut for serving
of the batter into the skillet Potassium 204mg 4%
1 Tbsp.
at grass-fed
a time andbutter
cookforforserving
about 1-2 minutes *The % Daily Value (DV) tells you how much a nutrient
on each side. in a food serving contributes to a daily diet.2,000
Directions: calorie a day is used for general nutrition advice.
5) Serve with shredded coconut and
1) Start by preheating a skillet over medium heat with the
grass-fed butter.
coconut oil.
2) While the skillet is heating, add the eggs to a mixing bowl and whisk.
6) Enjoy.
3) Add in the remaining ingredients and whisk well. 9
4) Pour ¼ cup of the batter into the skillet at a time and cook for about 1-2 minutes on each side.
 Lunch (3)
Almond Chicken Salad

Serves: 1
Ingredients:
½ cup of cooked gluten free rice pasta
1 cooked chicken breast, cubed Nutrition Facts
½ cup of grape tomatoes, halved Servings: 1
½ cup of lettuce, chopped
1 Tbsp. shredded parmesan cheese Amount per serving
Ingredients:
2 Tbsp. avocado based mayonnaise Calories 393
- 1/2 cup of cooked gluten free rice pasta % Daily Value*
- Directions:
1 cooked chicken breast, cubed Total Fat 16.8g 22%
1) Start by adding the cooked chicken to a mixing
- 1/2 cup of grape tomatoes, halved Saturated Fat 2.9g 14%
bowl with the mayo and tomatoes.
- 1/2 cup2)ofAdd the cooked pasta to a plate and top with
lettuce, chopped Cholesterol 76mg 25%
- 1 Tbsp. shredded parmesan cheese
the tomato and chicken mix. Sodium 924mg 40%
- 2 Tbsp. Top with lettuce and cheese.
3) avocado based mayonnaise Total Carbohydrate 33.2g 12%
Dietary Fiber 3.8g 14%
Directions: Total Sugars 4.5g
1) Start by adding the cooked chicken to a Protein 26.8g
mixing bowl with the mayo and tomatoes. Vitamin D 0mcg 0%
Calcium 89mg 7%
2) Add the cooked pasta to a plate and Iron 2mg 13%
top with the tomato and chicken mix. Potassium 672mg 14%
*The % Daily Value (DV) tells you how much a nutrient
in a food serving contributes to a daily diet.2,000
3) Top with lettuce and cheese. calorie a day is used for general nutrition advice.

10
Turkey Avocado Wrap

Nutrition Facts
Servings: 1

Amount per serving

Ingredients: Calories 562
- 1 gluten free wrap % Daily Value*
- 4 slices of sliced turkey breast Total Fat 30.9g 40%
- 2 slices of cheddar cheese Saturated Fat 13.8g 69%
Serves: 1
- 1/4 cup sundried tomatoes
Ingredients: Cholesterol 103mg 34%
1-2gluten
Tbsp.freeavocado
wrap based mayonnaise Sodium 1692mg 74%
4 slices of sliced turkey breast Total Carbohydrate 36.8g 13%
2 slices of cheddar cheese Dietary Fiber 7.9g 28%
¼ cup sundried tomatoes
Directions: Total Sugars 12.4g
2 Tbsp. avocado based mayonnaise
1) Start to assemble the wrap by adding Protein 32.9g
Directions:
the mayo, cheese, sundried tomatoes, and Vitamin D 7mcg 34%
1) Start to assemble the wrap by adding the mayo,
turkey. Calcium 429mg 33%
cheese, sundried tomatoes, and turkey.
Iron 3mg 16%
2) Roll into a wrap and slice in half.
2) Roll into a wrap and slice in half.
3) Enjoy as an easy on the go lunch. Potassium 774mg 16%
*The % Daily Value (DV) tells you how much a nutrient
in a food serving contributes to a daily diet.2,000
3) Enjoy as an easy on the go lunch. calorie a day is used for general nutrition advice.
 

11
Antioxidant Salad

Nutrition Facts
Servings: 1
Amount per serving
Ingredients: Calories 299
- 2 cups of chopped kale % Daily Value*
- 1/4 cup cooked edamame Total Fat 18.4g 24%
- 1/4 cup grape tomatoes, halved Saturated Fat 2.5g 13%
- 2 Tbsp. dried cranberries Cholesterol 0mg 0%
- 1 Tbsp. olive oil + 1 Tbsp. balsamic Sodium 71mg 3%
vinegar Total Carbohydrate 24.2g 9%
Serves:
- Salt1 & pepper to taste Dietary Fiber 5.7g 20%
Ingredients:
Total Sugars 1.7g
2 cups of chopped kale
¼ cup cooked edamame Protein 12.7g
¼ cup grape tomatoes, Directions:
halved Vitamin D 0mcg 0%
2 1)
Tbsp. dried
Start bycranberries
adding the kale to a mixing Calcium 314mg 24%
1 Tbsp. olive oil + 1 Tbsp. balsamic vinegar
bowl and top with the veggies.
Salt & pepper to taste Iron 5mg 26%
Potassium 1196mg 25%
Directions:
2) Drizzle with the olive oil and balsamic *The % Daily Value (DV) tells you how much a nutrient
1) Start by adding the kale to a mixing bowl and top with
vinegar and season with salt and pepper. in a food serving contributes to a daily diet.2,000
calorie a day is used for general nutrition advice.
the veggies.
2) Drizzle with the olive oil and balsamic vinegar and season with salt and pepper.
3) Enjoy.
3) Enjoy.
 
12
 Dinner (3)
Maple Balsamic Salmon

Nutrition Facts
Servings: 1

Ingredients: Amount per serving

- (1) 3 ounce wild-caught salmon filet Calories 248
- 1 Tbsp. pure maple syrup % Daily Value*
- 1 Tbsp. balsamic vinegar Total Fat 5.6g 7%
- 1 cup of lettuce Saturated Fat 0.9g 5%
- Freshly squeezed lemon juice for serving Cholesterol 83mg 28%
- Salt & pepper to taste Sodium 112mg 5%
- Coconut oil for cooking Total Carbohydrate 15.2g 6%
Dietary Fiber 0.4g 1%
Serves: 1
Ingredients: Directions: Total Sugars 12.5g
1)1 3Start
ouncebywild-caught salmon
adding the purefilet
maple syrup and Protein 31.9g
1 Tbsp. pure
balsamic maple syrup
vinegar to a mixing bowl and whisk.
Vitamin D 0mcg 0%
1 Tbsp.
2) Pourbalsamic
over thevinegar
salmon and preheat a skillet
1 cup medium
of lettuce heat with the coconut oil. Calcium 37mg 3%
over
Freshly Iron 3mg 17%
3) Cooksqueezed lemonon
the salmon juice for serving
both sides until cooked
Salt & pepper to taste Potassium 643mg 14%
through.
Coconut oil for cooking *The % Daily Value (DV) tells you how much a nutrient
4) Add the lettuce to a plate and drizzle with in a food serving contributes to a daily diet.2,000
lemon juice.
Directions: calorie a day is used for general nutrition advice.
5) Serve with the cooked salmon and season
1) Start by adding the pure maple syrup and balsamic
vinegar to a mixing bowl and whisk.
with salt and pepper.
2) Pour over the salmon and preheat a skillet over medium heat with the coconut oil.
3) Cook the salmon on both sides until cooked through. 13
4) Add the lettuce to a plate and drizzle with lemon juice.
 Nutrition Facts
Servings: 1

Amount per serving

Calories 317
% Daily Value*
Total Fat 15.2g 19%
Saturated Fat 3.9g 20%
Cholesterol 181mg 60% Directions:
Sodium 280mg 12% 1) Start by cutting the cauliflower into
Total Carbohydrate 32g 12% florets and adding it to a stockpot with
Dietary Fiber 12g 43% enough water to cover the bottom of the
Total Sugars 16.4g pot.
Protein 21.2g 2) Steam for about 7 minutes or until
tender.
Vitamin D 15mcg 77% 3) Transfer the cauliflower to a high-speed
Calcium 156mg 12% blender and process until a rice like
Iron 7mg 36% consistency is formed.
Potassium 1614mg 34% 4) Allow the cauliflower to cool and then
*The % Daily Value (DV) tells you how much a nutrient wring out using a clean towel.
in a food serving contributes to a daily diet.2,000
5) Next, preheat an oven to 425 degrees F
calorie a day is used for general nutrition advice.
and line a pizza pan with parchment
g it to a stockpot with enough water to cover the paper.
Ingredients: 6) Add the cauliflower to a mixing bowl
- 1 head of cauliflower along with the egg, almond flour, and
- 1 egg
process until a rice like consistency is formed. Italian seasoning. Mix well.
- 1/4 cup almond flour
g a clean towel. 7) Transfer the dough to the lined pan
za pan with parchment paper.
- 1 Tbsp. Italian seasoning and press into the pan to create a circle.
gg, almond flour, and Italian seasoning. Mix well.
- 1/2 cup shredded mozzarella cheese 8) Top with the tomato paste, mozzarella,
e pan to create a circle.
- 3 Tbsp. tomato paste and asparagus.
s. - 8 sprigs of asparagus 9) Bake for 12-15 minutes.
- Fresh basil for serving 10) Serve with fresh basil.
14
 Nutrition Facts
Servings: 4
Amount per serving
Calories 272
% Daily Value*
Total Fat 11.4g 15%
Saturated Fat 2.6g 13%
Cholesterol 104mg 35%
Sodium 266mg 12%
Total Carbohydrate 7g 3%
Dietary Fiber 0.8g 3%
Total Sugars 4.8g
Protein 33.3g

Vitamin D 0mcg 0%
Calcium 26mg 2%
Iron 2mg 9%
Potassium 348mg 7% Directions:
*The % Daily Value (DV) tells you how much a nutrient 1) Start by adding the ground chicken
in a food serving contributes to a daily diet.2,000
calorie a day is used for general nutrition advice. along with the Worcestershire sauce,
seasoning, salt, and pepper to a mixing
he Worcestershire sauce, seasoning, salt, and pepper to
bowl. Mix well.
Ingredients:
h the coconut oil. 2) Next, heat a large skillet over
k for about 7 minutes on each side or until cooked medium heat with the coconut oil.
- 1 lb. of ground chicken
3) Form the burger mixture into 4
- 1 Tbsp. Worcestershire sauce
patties and cook for about 7 minutes
- 1 Tbsp. Italian seasoning
on each side or until cooked through.
- Salt & pepper to taste
4) Serve with onions, Caesar dressing,
- Coconut oil for cooking
and lettuce.
For Serving:
- 1 red onion, thinly sliced
- 4 Tbsp. organic Caesar dressing
15
ck (5)

Nutrition Facts
Servings: 12
Amount per serving
Calories 109
% Daily Value*
Total Fat 7.6g 10%
cocoa Saturated Fat 1.7g 8%
der and Cholesterol 0mg 0%
Sodium 3mg 0%
and Total Carbohydrate 9.6g 3%
y need
Dietary Fiber 3.1g 11%
Directions:
Total Sugars 2.7g
1) To make the energy bites, add the
e cashews and cocoa powder to a food
. You Protein 3.2g
and ½ processor or high-speed blender and blend
Vitamin D 0mcg 0%
for about 10 seconds.
Calcium 43mg 3%
Iron 2mg 9%
Potassium 105mg 2% 2) Add in the pure maple syrup and vanilla
*The % Daily Value (DV) tells you how much a nutrient extract and blend until the mixture comes
in a food serving contributes to a daily diet.2,000
calorie a day is used for general nutrition advice.
together. You may need to add a
tablespoon or two of water.

Ingredients: 3) Form into bite sized rounds and then

- 1 cup of raw cashews roll into the shredded unsweetened
- 1/4 cup raw unsweetened cocoa powder coconut and chia seeds. You can divide
- 2 Tbsp. pure maple syrup the rounds in half and do 1/2 coconut and
- 1 tsp. pure vanilla extract 1/2 chia seeds if you wish.
- 1/4 cup shredded unsweetened coconut
- 1/4 cup chia seeds 4) Store covered in the fridge or freezer.
16
 Homemade Trail Mix

Serves: 12
Ingredients:
1 cup of raw Nutrition Facts cashe
1 cup of raw Servings: 12 almo
½ cup raisins
1 pinch of salt Amount per serving
Calories 129
Directions: % Daily Value*
1) Simply add a
Total Fat 9.3g 12%
Ingredients: and toss t
Saturated Fat 1.4g 7%
- 1 cup of raw cashews 2) Store in a s
Cholesterol 0mg 0%
- 1 cup of raw almonds
Sodium 3mg 0%
- 1/2 cup raisins
Total Carbohydrate 10.2g 4%
- 1 pinch of salt Dietary Fiber 1.6g 6%
Total Sugars 4.5g
Directions: Protein 3.6g
1) Simply add all the ingredients to a mixing
bowl and toss to combine. Vitamin D 0mcg 0%
2) Store in a sealed container in the pantry. Calcium 29mg 2%
Iron 1mg 6%
Potassium 168mg 4%
*The % Daily Value (DV) tells you how much a nutrient
in a food serving contributes to a daily diet.2,000
calorie a day is used for general nutrition advice.

17
Apple with Cinnamon & Almond Butter

Nutrition Facts
Servings: 1

Amount per serving

Calories 312
% Daily Value*
Total Fat 18.4g 24%
Serves: 1 Ingredients: Saturated Fat 1.4g 7%
- 1 organic apple
Ingredients: Cholesterol 0mg 0%
1-organic
1 pinchapple
of ground cinnamon Sodium 4mg 0%
1-pinch of ground
2 Tbsp. cinnamon
almond butter Total Carbohydrate 36.8g 13%
2 Tbsp. almond butter
Dietary Fiber 8.6g 31%
Directions: Directions: Total Sugars 24.6g
1) Start by slicing the apple and then top with the
1) Start by slicing the apple and then top Protein 7.4g
ground cinnamon.
with the ground cinnamon.
2) Serve with almond butter and enjoy. Vitamin D 0mcg 0%
Calcium 11mg 1%
2) Serve with almond butter and enjoy. Iron 7mg 39%
Potassium 479mg 10%
*The % Daily Value (DV) tells you how much a nutrient
in a food serving contributes to a daily diet.2,000
calorie a day is used for general nutrition advice.

18
 Superfood Smoothie

Serves: 1
Ingredients: Nutrition Facts
1 cup of unsweetened almond milk Servings: 1
1 frozen banana
Amount per serving
1 cup of frozen blueberries
1 Tbsp. chia seeds Calories 418
1 scoop of whey protein powder
Ingredients: % Daily Value*
- 1 cup of unsweetened almond milk Total Fat 10.7g 14%
Directions:
- 1 frozen banana 1) Add all ingredients to a Saturated Fat 1.4g 7% high
- 1 cup of frozen blueberriesand blend until smooth. Cholesterol 65mg 22%
- 1 Tbsp. chia seeds 2) Enjoy right away. Sodium 238mg 10%
- 1 scoop of whey protein powder Total Carbohydrate 60.6g 22%
Dietary Fiber 13.6g 48%
Total Sugars 29.8g
Protein 28.5g

Directions: Vitamin D 1mcg 7%

1) Add all ingredients to a high-speed Calcium 507mg 39%
blender and blend until smooth. Iron 5mg 29%
Potassium 899mg 19%
*The % Daily Value (DV) tells you how much a nutrient
2) Enjoy right away. in a food serving contributes to a daily diet.2,000
calorie a day is used for general nutrition advice.

19
Fruit Salad with Raw Honey

Nutrition Facts
Servings: 3
Amount per serving
Ingredients: Calories 125
- 1 mango % Daily Value*
- 1/2 cup halved strawberries Total Fat 0.7g 1%
- 1/2 cup blueberries Saturated Fat 0.1g 1%
- 1 kiwi Cholesterol 0mg 0%
Serves: 3 Sodium 3mg 0%
- 1 Tbsp. raw honey
Ingredients:
Total Carbohydrate 31.6g 11%
1 mango
½ cup halved strawberries Dietary Fiber 3.6g 13%
½ cup blueberries Total Sugars 26.9g
1 kiwi Protein 1.6g
1 Tbsp. raw honey Directions:
1) Add the fruit to a mixing bowl and toss Vitamin D 0mcg 0%
Directions:
to combine. Calcium 25mg 2%
1) Add the fruit to a mixing bowl and toss to combine. Iron 1mg 4%
2) Drizzle with raw honey and enjoy. Potassium 326mg 7%
2) Drizzle with raw honey and enjoy.
*The % Daily Value (DV) tells you how much a nutrient
in a food serving contributes to a daily diet.2,000
calorie a day is used for general nutrition advice.

20