TURKEY & PESTO PINWHEELS

1 SERVING | 5 MINUTES

MACROS

carbs - 6g | fiber - 2g | fat - 8g | protein - 12g

INGREDIENTS

lettuce to wrap (large leaf romaine)

1 tablespoon vegan pesto OR dijon mustard

2 slices deli turkey or any other lunch meat

INSTRUCTIONS

SPREAD lettuce with pesto or mustard. Lay turkey over top to cover about ¾ of the lettuce.

ROLL up tightly. 

CUT into 4 or 5 slices.

ENJOY!

Kid Tip: Cut into smaller slices and let them help roll up the pinwheel. Getting children involved in the kitchen gets them more interested in healthy food!

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EGG WHITE BITES

6 SERVINGS (2 muffins) | 25 MINUTES

MACROS

carbs - 5g | fiber - 1g | fat - 0g | protein - 9g

INGREDIENTS

16-ounce container egg whites

2 bell peppers, chopped

1 cup spinach, chopped

Salt and pepper (to taste)

INSTRUCTIONS

PREHEAT oven to 350°F.

GREASE muffin pan with nonstick cooking spray.

WHISK egg whites, peppers, spinach, and salt and pepper in large bowl. 

POUR mixture into muffin pan.

BAKE for 15–17 minutes or until the eggs are set.

ENJOY!

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CHICKPEA SCRAMBLE BREAKFAST BOWL

2 SERVINGS | 10 MINUTES

MACROS

carbs - 62g | fiber - 25g | fat - 23g | protein - 21g

INGREDIENTS

Scramble:

1 (15-ounce) can chickpeas, some liquid reserved

½ teaspoon turmeric

½ teaspoon salt

½ teaspoon pepper

¼ cup diced white onion 

2 cloves garlic, minced

drizzle of extra virgin olive oil

Bowl:

Mixed greens

Handful of parsley, minced

Handful of cilantro, minced

Avocado

INSTRUCTIONS

Chickpea Scramble:

POUR chickpeas into a bowl with a little bit of the water from the can. Mash chickpeas slightly with a fork, leaving some whole. Mix in turmeric, salt, and pepper until evenly combined.  

MINCE the garlic and dice the onion. 

HEAT a pan over medium heat with a drizzle of olive oil. Sauté the onions until they are soft, then add the garlic and continue sautéing until garlic is fragrant—about a minute or so. Be careful not to let the garlic brown!

ADD mashed chickpeas when onions and garlic are done and sauté for about five more minutes.  

Breakfast Bowls:

ASSEMBLE the breakfast bowls: add some mixed greens to the bowls and top with the chickpea scramble. 

SPRINKLE with minced cilantro and parsley. 

SERVE with avocado slices.  

ENJOY!

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EGGS OVER EASY WITH SPINACH AND CHOPPED VEGETABLES

1 SERVING | 5 MINUTES

MACROS

carbs - 17g | fiber - 11g | fat - 42g | protein - 17g

INGREDIENTS

2 large eggs

2 tablespoons chopped onion

¼ jalapeño pepper, finely chopped (optional)

1 cup chopped spinach

1 tablespoon chopped green or black olives

2 teaspoons extra virgin olive oil

Salt, pepper, red pepper flakes and/or other seasonings of choice

Toppings (optional, not included in macros):

Avocado slices or salsa (for topping)

Chopped mushrooms 

Minced garlic

Chopped bell peppers

Sliced green onions

Chopped chives or parsley 

INSTRUCTIONS

HEAT olive oil in a skillet over medium heat. Add veggies to skillet and cook for 3 minutes, or until veggies are soft and onions are fragrant. Create two holes in the center of the veggies and crack an egg into each hole. 

COVER with a lid or baking sheet and let sit for 4–5 minutes, or until egg whites are cooked through. 

SPRINKLE seasonings evenly over top. 

TOP with avocado slices or salsa (both optional) and serve warm. 

ENJOY!

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HARD BOILED EGGS WITH ARUGULA AND SAUSAGE

1 SERVING | 5 MINUTES (WITH PRE-COOKED EGGS)

MACROS

carbs - 7g | fiber - 1g | fat - 22g | protein - 28g

INGREDIENTS

3 hard boiled eggs, rough chopped

2 cups arugula 

3 links chicken or regular sausage 

Salt and pepper (to taste)

INSTRUCTIONS

COOK sausages according to package directions. 

PLACE into bowl with chopped eggs and arugula.

MIX and add salt and pepper to taste. 

ENJOY!

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Mini Quiche

12 MUFFINS | 40 MINUTES

MACROS

carbs - 5g | fiber - 1g | fat - 4g | protein - 6g 

INGREDIENTS

olive oil spray

1 tablespoon olive oil

½ medium onion, diced

⅓ cup chopped bell pepper

2 garlic cloves, crushed

1 medium tomato, diced

6 ounces ham, diced

2 cups baby spinach

5 large whole eggs, beaten

4 large egg whites

⅓ cup unsweetened nut milk

⅓ cup gluten-free flour

½ teaspoon salt

⅛ teaspoon black pepper

INSTRUCTIONS

PREHEAT oven to 350°F. Spray a nonstick muffin pan with olive oil spray.

HEAT the oil in a large nonstick skillet over medium heat.

SUATÉ onions and salt for 5 minutes, until soft, add bell peppers, garlic, tomato, and ham, and sauté for another 5–7 minutes. Add spinach and cook until wilted, about 1 minute.  Set aside.

MEANWHILE, in a large bowl, whisk the eggs, egg whites, milk, flour, salt and pepper until smooth.

ADD the cooked ham to the bowl and mix well.

POUR into the prepared muffin pan and bake for 28–30 minutes, or until firm.

ENJOY!

Kid Tip: Cut with small cookie cutter shapes to make for “fun food.”

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CUCUMBER SANDWICHES

CUCUMBER SANDWICHES

4 SERVINGS | 5 MINUTES

MACROS

carbs - 5g | fiber - 1g | fat - 7g | protein - 8g

INGREDIENTS

2 large cucumbers

8 teaspoons mayonnaise, divided

2 roma tomatoes, sliced

4 leaves lettuce

4 ounces turkey slices

INSTRUCTIONS

CUT both ends off each cucumber. Cut each in half lengthwise and use a spoon to scoop out the seeds. Then, cut in half to make them half the length.

SPREAD a teaspoon of mayonnaise inside each cucumber cavity (8 total).

TOP one cucumber boat with lettuce, tomato slices, and 2 turkey slices. Roll a 3rd turkey slice and place into a second empty cucumber boat, so that it fits in there. Close the second half over the first.

ENJOY!

Tip: Change it up with other deli meat or sliced fish.

Kid-Friendly Tip: children love these! Instead of slicing the cucumber lengthwise, cut into rounds and make mini sandwiches—they become small-finger friendly!

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RASPBERRY LEMON FAT BOMBS

RASPBERRY LEMON FAT BOMBS

6 SERVINGS | 10 MINUTES ACTIVE + FREEZE 1 HOUR

MACROS

carbs - 10g | fiber - 6g | fat - 19g | protein - 2g

INGREDIENTS

Raspberry Layer:

½ cup coconut butter

1 cup freeze-dried raspberries (can use fresh or frozen if necessary) 

1 tablespoon confectioners Swerve or powdered erythritol 

1 tablespoon melted coconut oil

¼ cup + 1 tablespoon coconut milk 

1 teaspoon vanilla extract

Lemon Layer:

½ cup coconut butter 

2 tablespoons fresh lemon juice

1 tablespoon confectioners Swerve or powdered erythritol

1 teaspoon fresh lemon zest

Instructions: 

COMBINE the raspberry layer ingredients in a food processor and blend until smooth.

STIR together the lemon layer ingredients in a small bowl.

DIVIDE the lemon mixture between 6 muffin cups. Top with raspberry mixture, pressing down to combine the two. 

FREEZE for 1 hour.

ENJOY!

Fun Tip: Freeze in cute molds like hearts, stars, and other shapes

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