DAY 1
Breakfast
Berry Overnight Oats
DAY 2
DAY 3
DAY 4
DAY 5
ALMOND BERRY
BREAKFAST
SMOOTHIE RECIPE
BREAKFAST
HASH
Quinoa &
Stir Fry Veg
Blackberry Chia
Smoothie
Carrot, Orange
& Avocado
Salad
HEALTHY PINA
COLADA CHIA
PUDDING
Chocolate
Almond
Butter Crunch Fab 4
Smoothie
1 cup of cucumber
slices with hummus
1 cup raspberries with
plain Greek yoghurt
ASIAN SCRAMBLE
Lunch
Green Smoothie
Snack
1 cup Air-popped
popcorn
HEALTHY FRUIT DIP
RECIPE (GREEK
YOGURT)
1 cup of sugarfree gelatin
Dinner
Chicken Pot
Pie Soup
Slow Cooker
Short Ribs
Hearty Irish Stew
Sheet Pan Salmon
Dinner
Egg Roll in a Bowl
Hard boiled egg
5 pieces Baby
carrots
Sliced apple and
almond butter
Mixed
Vegetable
Salad
Night Snack
Handful of
almonds
Celery sticks
with hummus
GROCERY LIST
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FRUITS & VEGETABLES
2 pears
2 kiwi
5 ozBaby spinach leaves
10 oz. Cherry tomatoes
1 medium carrot
1 lb celery
¼ cup strawberries
3 pcs. Lemon
2 tsp. fresh dill
1 large ripe banana
4 oz. baby kale
4 pcs. Avocado
1 ripe mango
2 cups Blueberries/
blackberries
1 medium sweet potato
6 cups Broccoli florets
¼ cup fresh cilantro
1 tbsp parsley
1 tsp fresh thyme
15 oz. fresh salsa
1 ½ cups Tuscan Kale
1lb onion
1 lb garlic
10 oz mixed salad greens
1 med. Size cucumber
Lettuce leaves
CONDIMENTS
 Kosher salt
 Ground black pepper
 Garlic powder
 Paprika
 Dried rosemary
 Dried thyme
 Everything bagel
seasoning
 vanilla
CANNED GOODS
 1 bot. 24oz. Bionaturae
Organic Strained
Tomatoes, No Salt
Added
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OIL
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Olive oil
Avocado oil
Non- Stick Cooking Spray
MILK/ DAIRY
 48 fl. Oz bottle Almond
milk unsweetened
 2 cans full fat coconut
milk
 Low-fat plain Greek
yoghurt
 Parmesan cheese
Organic tomato paste resealable
tube
EGGS
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BAKED GOODS
 1 small pack whole
wheat bread
BROTH
SNACK
 Almonds
 pure almond butter
RECIPE
FISH & MEAT
1 ½ lb. salmon fillet
1 oz. cooked turkey
sausage
6 oz. cooked chicken
sausage
12 oz. chicken breast
½ doz. eggs
50 fl.oz. low sodium
chicken broth
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OTHERS
Vanilla protein powder
Matcha powder
Chia seeds
DAY 1
BERRY OVERNIGHT OATS
Ingredients
Makes 2 Servings
rolled oats (1 cup)
raspberries or mixed berries (such as blueberries, strawberries, and blackberries) (1 cup)
low-fat nondairy milk, plus more for serving, if desired (1 cup + 1-2 tbsp.)
chia seeds (1/2 tbsp.)
coconut nectar or pure maple syrup (2 tbsp.)
Directions
In a bowl or large jar, combine the oats, berries, nondairy milk, chia seeds, nectar or syrup, and salt.
Cover and refrigerate overnight (or for at least several hours).
Serve with more milk to thin, if desired, and also try some additional add-ins (see Note).
Note: when serving, you can add other toppings, including more berries, sliced ripe banana, a sprinkle
of cocoa nibs, or 1 to 2 tablespoons of hemp or pumpkin seeds.
GREEN SMOOTHIE (2 servings)
Ingredients
200 grams baby spinach fresh or frozen partially defrosted
2 whole kiwi peeled and chopped
1 whole ripe avocado pitted and diced
400 ml tinned coconut milk (or almond, soya or lactofree milk)
1 whole lime the juice of
2 tbsp flaxseed milled or ground
ice cubes to the consistency liked
sugar free syrup OPTIONAL to taste
Instructions
Combine spinach, kiwi, avocado, coconut milk and some cream from the top of the tin, lime and
milled flaxseed in a blender
Add desired amount of ice cubes and blitz to create a texture and consistency you like
Add sugar free syrup or sweetener to sweeten to your taste
CHICKEN POT PIE SOUP
3/4 pound boneless, skinless chicken breasts, cut into 1/2-inch chunks
1/2 cup frozen mixed vegetables
1/2 cup diced potatoes
1 (10-1/2-ounce) can condensed, reduced-fat, cream of chicken soup
1/2 cup skim milk
1/4 teaspoon dried thyme leaf
1 pinch black pepper
What to Do
In a slow cooker, combine chicken, vegetables, and potatoes.
In a small bowl, combine remaining ingredients. Pour mixture into slow cooker and stir to combine.
Cover and cook until chicken is no longer pink.
DAY 2
ASIAN SCRAMBLE
INGREDIENTS
2 oz Green Bell Peppers
2 oz Onions
2 oz Mushrooms
4 oz Jimmy Dean Maple Breakfast Sausage
2 ea Egg
INSTRUCTIONS
USING FROZEN VEGGIES
If using frozen veggies, heat the skillet on med-high heat. When hot, add the veggies and cook until you
see that the water has evaporated and the skillet is dry.
Immediately add the sausage, and when the sausage is almost done, add the egg.
USING FRESH VEGGIES
If using fresh veggies, heat the skillet on medium heat. When hot, add a little butter or oil and cook the
peppers and onions down for about 4 mins, then add the mushrooms and sausage.
When the sausage is almost done, add the egg.
BLACKBERRY CHIA SMOOTHIE
Ingredients
100 grams blackberries frozen or fresh
6 tbsp Greek yogurt
400 ml unsweetened almond milk (or coconut, or soya milk)
2 tbsp chia seeds
ice cubes to the consistency liked
sugar free syrup (optional – to taste)
Instructions
Combine blackberries, yogurt and milk in a blender, blitzing until smooth
Add desired amount of ice cubes and blitz to create a texture and consistency you like
Add sugar free syrup or sweetener to sweeten to your taste
Add tbsp of chia seeds, stir through and allow to rest so that the chia seeds plump up. Stir well before
drinking
SLOW COOKER SHORT RIBS
Pair these short ribs with a leafy green salad or your favorite whole-grain side dish for a complete and
satisfying meal!
What You'll Need
1/2 tablespoon olive oil
2 pounds lean beef short ribs
1/4 cup chopped celery
1/4 cup chopped onion
2 cloves garlic, minced
4 oz. no-salt-added tomato sauce
1/4 teaspoon black pepper
1/8 teaspoon paprika
What to Do
In a skillet over high heat, heat oil; add ribs and brown on both sides. Place ribs in a slow cooker.
In a medium bowl, combine remaining ingredients; mix well. Pour sauce over ribs.
Cover and cook on LOW until fork-tender. Skim off any excess fat before serving.
Mixed Vegetable Salad
To be mixed into a dressing
¾ tsp olive oil
¾ tsp lemon juice
1/3 tsp dried oregano
Salt and pepper to taste
Other Ingredients
1 1/2 cup shredded lettuce
1/3 cup sliced bell pepper
1/3 cup sliced baby corn
¾ cup sliced carrots
1. Combine all vegetables in a bowl, add the dressing and toss well.
2. Serve immediately.
HEALTHY FRUIT DIP RECIPE (GREEK YOGURT)
INGREDIENTS
1 cup Full Fat Greek Yogurt
1 Tablespoon Raw Honey
½ teaspoon Cinnamon
What to eat with fruit dip
1. with any fruit (berries are lowest sugar for diabetics)
2. with walnuts or pecans
3. by itself as yogurt
4. with raw carrot chips
5. with apples
6. on top of roasted sweet potatoes or butternut squash
INSTRUCTIONS
Combine the yogurt, honey and cinnamon in a bowl and mix well with a spoon until fully incorporated.
DAY 3
ALMOND BERRY BREAKFAST SMOOTHIE RECIPE
INGREDIENTS
1 cup Preferred Berries (fresh or frozen)
½ cup Plain Low-fat Greek Yogurt
½ cup Unsweetened Almond Milk (or preferred milk alternative)
½ cup Natural Almond Butter (unsalted)
Pinch Stevia (or zero glycemic sweetener)
3 tablespoons Hemp Seeds (optional)
INSTRUCTIONS
Add all ingredients to a blender and blend until smooth. Add more milk for a thinner consistency. Add
more almond butter for a thicker consistency.
Carrot, Orange &
Avocado Salad
INGREDIENTS
1 orange, plus zest and juice of 1
2 carrots, halved lengthways and
sliced with a peeler
35g / 1 ½ cups rocket / arugula
1 avocado, stoned, peeled and
sliced
1 tbsp olive oil
METHOD
01 / Cut the segments from 1 of the
oranges and put in a bowl with the
carrots, rocket/arugula and avocado.
Whisk together the orange juice, zest
and oil. Toss through the salad, and
season.
Hearty Irish Stew
Ingredients
1 tablespoon extra-virgin olive oil
1-1/4 pounds beef, top round, cut into 3/4-inch pieces
3 cloves garlic, minced
salt, to taste
pepper, to taste
1 medium onion, coarsely chopped
3 medium carrots, peeled and cut into 3/4-inch pieces
2 medium parsnips, cut into large chunks (optional)
3 cups low-fat, reduced-sodium beef broth
4 medium russet potatoes, peeled and cut into large chunks
1 tablespoon chopped fresh rosemary
1 leek, coarsely chopped
2 tablespoons chopped fresh parsley
Directions
In large pot over medium-high heat, heat oil. Add beef and garlic. Cook, gently stirring until meat is
evenly browned. Season with salt and pepper.
Add onion, carrots and parsnips. Cook 3-4 minutes. Stir in broth and bring to a boil. Reduce heat to
low and simmer about 75 minutes, or until meat is tender.
Stir in potatoes and simmer another 30 minutes. Add rosemary and leeks. Continue to simmer,
uncovered, until potatoes are tender. To avoid potatoes falling apart, do not overcook.
Serve hot and garnish with parsley, if desired.
DAY 4
BREAKFAST HASH
INGREDIENTS
1 Tbsp Butter
1 c Butternut Squash
1 c Cauliflower
1 Green Onion stalk
1 t Crushed Rosemary
½ c Green Bell Peppers
4 Tbsp or 2 oz Breakfast Sausage
2 Egg
INSTRUCTIONS
Peel, gut & chop squash into ½ inch cubes. Heat the skillet on medium heat. When hot, add butter &
squash. The sizzle should be light, if at all. If sizzle is rapid, reduce heat so butter doesn’t burn. Cook 4-5
mins, stirring once.
Meanwhile, rinse and chop the cauliflower into ½ inch pieces and finely chop the green onion stalk,
keeping whites separate from greens.
Add cauliflower, green onion whites & rosemary to the skillet. Cook 3 mins.
Meanwhile, chop peppers into ½ inch pieces. Add peppers & cook 3 mins.
Add sausage & break apart with spoon. Cook 3-4 mins. Remove from heat and plate to serve.
Cook egg to your preference. Garnish w/green onions.
HEALTHY PINA COLADA CHIA PUDDING
INGREDIENTS
1 cups Pineapple Chunks (fresh or frozen)
0.33 cup Plain Low Fat Greek Yogurt
0.67 15 oz can Lite Coconut Milk
1 teaspoons Honey
2 tablespoons Chia Seeds
0.17 cup Sliced Almonds
4 tablespoons Unsweetened Shredded Coconut
Lime Zest (optional)
INSTRUCTIONS
Add the pineapple, Greek yogurt, coconut milk, honey and chia seeds to the blender and blend until well
combined.
If not using a blender, stir all ingredients together until well mixed.
Transfer the mixture to 3 bowls in equal portions.
Top with almonds and coconut shreds, and lime zest if desired.
Sheet Pan Salmon Dinner
Ingredients
1 lb. Salmon, cut into filets
1 lb. Fingerling potatoes, halved
1 Bunch Asparagus (approx. 1 lb.), ends trimmed
1-2 Lemons, sliced thinly
2 Tablespoons olive oil, divided
½ Teaspoon of salt, divided
Fresh ground pepper
Instructions:
Pre-heat oven to 425 degrees. Line a large baking sheet with parchment paper.
Toss potatoes with half of the olive oil and half of the salt. Add a generous amount of fresh ground
pepper. Place potatoes on cookie sheet and roast for 15 minutes.
While potatoes are roasting, toss asparagus in remaining olive oil and season with half of remaining
salt and pepper.
Season salmon filets with the last bit of salt and fresh ground pepper to taste and place 2 lemon slices
on top.
Once potatoes have cooked 15 minutes, remove cookie sheet from oven. (Keep oven at 425 degrees).
Move potatoes to one side of the pan and add asparagus and salmon. Place remaining lemon slices on
top of asparagus.
Return pan to oven and cook 10-15 minutes, or until salmon is no longer iridescent. *Cooking time will
vary slightly depending on the thickness of filets.
Remove from oven and enjoy!
DAY 5
Quinoa & Stir Fry Veg
INGREDIENTS
100g / ⅗ cup quinoa
3 tbsp olive oil
1 garlic clove, finely chopped
2 carrots, cut into thin sticks
150g / 1 ⅔ cups leek, sliced
1 broccoli head, cut into small
florets
50g / ¼ cup tomatoes
100ml / ½ cup vegetable stock
1 tsp tomato purée
juice ½ lemon
METHOD
01 / Cook the quinoa according to
pack instructions. Meanwhile, heat 3
tbsp of the oil in a pan, then add the
garlic and quickly fry for 1 minute.
Throw in the carrots, leeks and
broccoli, then stir-fry for 2 minutes
until everything is glistening.
02 / Add the tomatoes, mix together
the stock and tomato purée, then
add to the pan. Cover and cook for 3
minutes. Drain the quinoa and toss
in the remaining oil and lemon juice.
Divide between warm plates and
spoon the vegetables on top
Chocolate Almond Butter Crunch Fab 4 Smoothie
Ingredients
1 scoop chocolate protein powder containing 20 to 30 grams of protein
1 tablespoon almond butter
1 tablespoon chia seeds
Handful of Spinach
1 teaspoon cacao nibs, plus 1 teaspoon for toping if desired
1-2 cups unsweetened almond milk
Directions
Place all ingredients into a high-powered blender. Blend to desired consistency. Top with extra cacao
nibs if desired.
EGG ROLL IN A BOWL
Ingredients
2 teaspoons avocado oil
3 green onions sliced , green & white parts divided
3 cloves garlic , minced
1 teaspoon ginger , freshly grated or minced
1 lb ground turkey , or ground pork, chicken or beef
salt and black pepper , to taste
3 tablespoons coconut aminos , if not Whole30 can also use tamari or low sodium soy sauce
2 teaspoon fish sauce , can also use 1/2 teaspoon Trader Joe's Mushroom Umami Seasoning if
preferred
2 teaspoons apple cider vinegar , or rice vinegar
1/2 teaspoon toasted sesame oil
6 cups shredded green cabbage , or one 10 oz tri-color coleslaw mix or Broccoli Slaw
1 cup shredded purple cabbage , leave out if using coleslaw mix
1/4 cup grated carrots , leave out if using coleslaw mix
For serving:
Sesame seeds
Fresh chopped parsley
Your favorite compliant chili sauce sriracha, Gochujang, etc.
Instructions
Heat avocado oil in a wok or large skillet over medium heat. Add the white parts of the green onion,
garlic and ginger and cook for 1 minute until fragrant.
Next, add the ground turkey, while breaking it up and cook until browned and cooked through.
Add the shredded cabbage (or coleslaw mix) followed by the carrots, coconut aminos, fish sauce,
sesame oil, vinegar and season with salt and black pepper as needed. Toss until the vegetables are
tender-crisp (about 3 minutes). Taste and add additional coconut aminos, salt, black pepper as needed.
Garnish with cilantro, green onions and sesame seeds.
Serve over cauliflower rice with chili sauce, along with any of your favorite sides.