SAMPLE RECIPES
What to eat and when
Make substitutions for your favourite options, keep it simple & follow the portions.
BREAKFAST OPTIONS
Recipes for Meal 1 – A, B, C and/or D
OATS
- B – steel cut oats (or any oats) – 1/2 cup cooked
- A – hempseeds – 2 tbsp
- C/D- blueberries – 1/2 cup
- C/D – strawberries – 1/2 cup
- Extra – cashew milk (or other sub) – splash
YOGURT
- A – unsweetened Greek Yogurt – 1 cup
- B – granola – 1/2 cup
- C/D – strawberries – 1/2 cup
- C/D – banana – 1/2 piece
PROTEIN SHAKE
- A – protein powder (any vegan brand) – 1 scoop
- C/D – berries – 1 cup
- C/D – mango – 1 cup chopped
- Direcitons – blend together.
- skip B – have full portion of C and D
LUNCH OPTIONS
Recipes for Meal 2 – A, B, C and/or D
SANDWICH/WRAP
- A – beans, chicken, turkey or fish – 1 cup
- B – whole grain bread or wrap – 1 piece
- C/D – some combo of veggies – 1-2 cups combo (bell peppers sliced, mushrooms, cucumber, celery, etc)
- Extra – vinaigrette
QUINOA BOWL
- A – salmon (or chickpeas) – size of palm or 1 cup
- B – quinoa – 1 cup
- C/D – some combo of veggies – 1-2 cups combo (celery, cucumber, mushroom, etc)
- Extra – olive oil
LEAN SALAD
- A – chickpeas – 1 cup
- C/D – spinach, lettuce, kale – some combo – 2 cups
- C/D – some combo of veggies – 1-2 cups combo (cucumber, mushrooms, brussels sprouts, etc)
- Extra – vinaigrette
- Skip B and double C portion.
RICE DISH
- A – black beans – 1 cup
- B – rice, cooked – 1 cup
- C/D – some combo of veggies – 1-2 cups combo (tomato, zucchini, broccoli, cauliflower, etc)
- Extra – hot sauce
NOODLES
- A – egg – 1 plus 2 egg whites
- B – whole grain noodles – 1/2 cup cooked
- C/D – some combo of veggies – 1-2 cups combo (tomato, broccoli sprouts, spinach, bell peppers, etc)
- Extra – tomato sauce
DINNER OPTIONS
Recipes for Meal 3 – A, C & E
mediterranean Salad
- A – beans, chicken, turkey or fish – 1 cup
- C – spinach – 2 cups
- C – olives, tomato – 1 cup
- E – feta cheese (1 tbsp)
- Extra – olive oil
Salmon Salad
- A – salmon – 5 oz, baked
- C – mixed greens – 2 cups
- C – cruciferous veggies – broccoli, cauliflower, brussels sprouts – 1-2 cups
- E – pecans or walnuts – 1/4 cup
- Extra – olive oil
ROASTED EGGPLANT
- A – fish – 5 oz, baked
- C – eggplant – 2 cups, baked
- E – avocado slices – 1/2 piece
MEXICAN MIX
- A – black beans – 1 cup
- C – tomato, cucumber, celery, mushroom – 2 cups chopped
- E – avocado slices – 1/2 piece
- Extra – hot sauce
VEGGIE SALAD
- A – hempseeds – 1/2 cup
- A – chickpeas, roasted- 1/2 cup
- C – lettuce – 2 cups
- C – peppers, cucumbers – 1-2 cups
- E – nuts and seeds (variety – your choice) and/or avocado slices – 1/4 cup
- Extra – vinaigrette
STEAMED VEGGIES
- A – turkey or chicken – 5 oz, roasted
- C – broccoli, cauliflower and/or brussels sprouts – 2 cups, steamed
- E – macadamias and/or pumpkin/sunflower seeds – 1/4 cup
- Extra – vinaigrette
VEGGIE STIR FRY
- A – tofu – 5 oz, sautee
- C – zucchini and/or mushrooms – 2 cups, sautee
- E – pumpkin/sunflower seeds – 1/4 cup
- Extra – olive oil
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