If you’re reading this, it means the
answer is YES. And if your answer is
YES, then let’s unlock that power within
together!
So often we look outside of ourselves
for what we need - whether it is
strength, encouragement, motivation,
or more. But what if I were to tell you all
these things already exist inside YOU,
Program Overview………………………3
and all we have to do is UNLOCK it?
Things Ya Need to Know……..……..4
Get ready to sweat, curse, and dance
Touchstones…………….……………….5
with me and my crew as we take you
Workout Format………….………………6
through 5 weeks of workouts, no matter
Week 1 Workouts……….………………7
what level you are at. I’m so excited to
kick off this program with you!
Xo,
Hannah
Week 2 Workouts………….…………13
Week 3 Workouts………….…………19
Week 4 Workouts…………….………26
Week 5 Workouts…………….………32
What’s Next?………………….………39
Nutrition Guide……….………….…….40
2
25 full follow-along workouts
5 follow-along warm-ups
5 follow-along cool downs
5 Touchstone tests
Instructional videos with
detailed coaching on each move
EQUIPMENT NEEDED
Dumbbells (variety)
Jump Rope
Kettlebells (variety)
Mini-bands
Box or deck/bench
Monster Bands
Med Ball
Slam Ball
OPTIONAL
Wedge/Knee Pad
PVC Pipe
3
How many coaches will there be?
There will be 3 coaches at all times - Hannah leading advanced, Meghan
leading intermediate, and Erica leading beginner. Stick with one, or switch
according to your body’s needs - the program is yours!
Hannah
Meghan
Erica
Do I need to do the warm-ups + cool downs?
TERMS
In a nutshell: YES! This is an integral part of making sure your body is ready for
the hard work and able to continue this pace throughout the 5 weeks. You can
mix and match from each of the 5 options for both. Don’t skip out on these!
Here are some terms that you’ll see
throughout the workouts:
EMOM: Every minute on the minute
AMRAP: As many reps as possible
HAF: Heavy AF! This means a super challenging
weight (but still doable!) for you.
DKB: Double Kettlebells
DB: Dumbbell
4
What are Touchstones?
We’ll be testing 5 speci c Touchstone tests during Week 1 and
within a week of completing Week 5. This way, we’ll have a
way to measure your progress and see what you were able to
UNLOCK during this program!
#1
100 Sit-ups for time
100 KB swings for time
#5
50 Alternating DB
Snatches (35 lb/25 lb)
50 Air Squats
+ 50 Lunges for time
#4
5
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#3
100 Goblet Squats
(26 lb/18 lb)
#2
We’ll be using a classic HEF training format to keep
the body moving and progressing all week!
Monster Monday
30/60/90 for conditioning and to keep your heart rate up!
Tabata Tuesday
Kettlebell speci c work for strength endurance
and building skills.
Wacky Wednesday
Anything goes! Could be 30 rounds, AMRAPs galore…you
never know!
Buck-it Thursday
A combination of strength and cardio circuits, with lots of
variety to keep your body guessing.
Friday 45s (Tailgate/Afterparty)
We’ll have a tailgate or afterparty for our 45 on/15 off
format to amp up our conditioning at the end of the week.
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7
Workout #1
Monster Monday
Dumbbells
Optional:
Deck/Bench
(Elevated Surface)
Complete 3 Rounds
30 sec: Gorilla Squats
10 sec: REST
60 sec: DB Hammer Curl + Press
20 sec: REST
90 sec: 4 Rotating Sprawls
+ 8 Narrow Stance Suitcase Squats
30 sec: REST
Complete 3 Rounds
30 sec: Side Kick Throughs
10 sec: REST
60 sec: DB Hinge + Row
20 sec: REST
90 sec: 4 Sprinter Burpees
+ 8 Lying DB Skull Crushers
30 sec: REST
#1
100
sit-ups
for time
Complete 3 Rounds
30 sec: Plank Up Down Combo
10 sec: REST
60 sec: Single Leg DB Hip Hinge into Lunge (30s/30s)
20 sec: REST
90 sec: 4 Hand Release Push-Ups + 8 DB Renegade Rows
30 sec: REST
8
Double Moderate
Kettlebells
Single HAF
Kettlebell
Workout #2
Tabata Tuesday
Optional:
Deck/Bench
Complete
4 Rounds
Complete Entire Circuit 2x
20 sec: Hike to squat
10 sec: REST
20 sec: DKB Seesaw Press
#2
10 sec: REST
100
KB swings
for time
REST 60 SECONDS
Complete
4 Rounds
(Elevated Surface)
20 sec: DKB or Single KB Clean
10 sec: REST
20 sec: KB Goblet Squats
10 sec: REST
20 sec: KB Pulsing Lunges
10 sec: REST
20 sec: KB Gunslinger Catch
10 sec: REST
REST 60 SECONDS
Complete
4 Rounds
Complete
4 Rounds
REST 60 SECONDS
20 sec: KB High Swing Tap
10 sec: REST
20 sec: HAF Swing
10 sec: REST
REST 60 SECONDS
9
Workout #3
Wacky Wednesday
Moderate
Dumbbell
HAF
Dumbbell
Optional:
Deck/Bench
(Elevated Surface)
12 minute EMOM
12-14 DB Snatch
30 sec DB Russian Twists
#3
100 Goblet
Squats
(26 lb/18 lb)
12 minute AMRAP
5 Superhero Burpees
10 HAF DB Squat Pick Up
15 Air Squats
20 Lateral Climbers
10
Workout #4
Buck-it Thursday
2 Light to Moderate
Dumbbells
Monster Bands
Mini Bands
2 min ON + 1 min OFF
x2 ROUNDS
10 DB Drag Curls + 10 Banded Curls
10 DB Deadlifts + 10 Standing Banded Hip Abductions
10 DB Lateral Raises + 10 Banded Lateral Raises
#4
50
Alternating
DB
Snatches (35
lb/25 lb)
10 DB Bent Over Rows + 10 Banded Front Raises
10 DB High Pulls + 10 Banded Front Raises
10 DB Pulse Squats + 10 Banded Stepping Thigh Killas
10 DB Z-Press + 10 Standing Banded Y Press
11
Optional:
Workout #5
Tailgate + Friday 45’s
Tailgate | 30:30 x3
Knee Pad
PVC Pipe
9 minutes total
Alternating Crab Reaches
Deep Ape Reach
Unload Beast Wave
45:15 x 4 rounds
#5
50 Air
Squats
+ 50 Lunges
for time
Seesaw Lunges [R/L]
Knees to Chest Combo
Plank Walkouts
Beast Unload + Front Steps [1:2]
Forearm T-Rotations
12
14
Workout #6
Monster Monday
Complete 3 Rounds
Med Ball
2 Moderate
Dumbbells
Jump Rope
30 sec: Med Ball Rotational Slams
10 sec: REST
60 sec: 5 DB Skis + 5 DB Front Squats
20 sec: REST
90 sec: 50 Singles or 25 Dubs
+ 10 DB Staggered Stance DL [each leg]
30 sec: REST
Complete 3 Rounds
30 sec: Med Ball Overhead Slams
10 sec: REST
60 sec: 5 DB Push-Ups + 5 DB Rows
20 sec: REST
90 sec: 50 Mountain Climbers
+ 10 DB Stationary Lunges [each leg]
30 sec: REST
Complete 3 Rounds
30 sec: Med Ball Bent Over Slams
10 sec: REST
60 sec: 5 DB Bicep Curls + 5 DB Tricep Extensions
20 sec: REST
90 sec: 50 MB Toe Taps + 10 DB Lateral Lunges [each leg]
30 sec: REST
14
Double Moderate
Kettlebells
Single HAF
Kettlebell
Workout #7
Tabata Tuesday
Optional:
Pad
Complete
4 Rounds
Complete Entire Circuit 2x
(Elevated Surface)
20 sec: HAF KB Hikes
10 sec: REST
20 sec: HAF Goblet Squats
10 sec: REST
Complete
4 Rounds
REST 60 SECONDS
20 sec: DKB Cleans
10 sec: REST
20 sec: DKB Push Press
10 sec: REST
20 sec: KB Halo Torso Twists
10 sec: REST
20 sec: KB Swings
10 sec: REST
REST 60 SECONDS
Complete
4 Rounds
Complete
4 Rounds
REST 60 SECONDS
20 sec: KB Sit-Up Reach
10 sec: REST
20 sec: KB Russian Twists
10 sec: REST
REST 60 SECONDS
15
Workout #8
Wacky Wednesday
Moderate
Kettlebell
Med Ball
Complete 15 rounds for time
4 KB High Pull n’ Press
8 Breakdancers
12 Air Balls
16 Plank Shoulder Taps
16
Workout #9
Buck-it Thursday
2 Light to Moderate
Dumbbells
Plyo Box/Deck
2 min ON + 1 min OFF
x2 ROUNDS
10 Box Jumps + 10 Curtsey Lunges [5+5]
40 Singles or 20 Dubs + 10 DB Lateral Raises
10 Plank Twists + 10 Squat Sprawls
10 Lateral Box Step Ups + 10 Staggered Stance Leg Deadlifts [R/L]
10 Box Toe Taps + 10 Seated Bicep Curls
10 Reverse Lunges + 10 DB Front Squats
10 Alt DB Snatch + 10 DB Alt S/A Arnold Press
17
Workout #10
Friday 45’s + After Party
Pair of Moderate
Dumbbells
Optional:
PVC Pipe
45:15 x4 rounds
Devil’s Press
Stance Squats
V-up + Knees to Chest Combo
Alternating Halo to Reverse Lunge Twist
Plank Up Down Combo
After Party | 3 rounds
Zombie sit-ups - 20 seconds
Tip Toe Crunches [R] - 20 seconds
Tip Toe Crunches [L] - 20 seconds
18
19
Workout #11
Monster Monday
Complete 3 Rounds
Pair of Moderate
Dumbbells
Optional:
PVC Pipe
Deck
30 sec: Burpees
10 sec: REST
60 sec: Knee Up Down Dumbbell Squats
20 sec: REST
90 sec: 10 Shoulder Taps + 10 DB Press
30 sec: REST
Complete 3 Rounds
30 sec: Squat Sprawls
10 sec: REST
60 sec: 5 Alternating DB Snatch + March (1:4)
20 sec: REST
90 sec: 10 Knees to Elbows + 10 DB Curls
30 sec: REST
Complete 3 Rounds
30 sec: Loaded Beast Sprawls
10 sec: REST
60 sec: Hinge + Squat (Wide Stance)
20 sec: REST
90 sec: 10 Midas Touch + 10 DB Renegade Rows
30 sec: REST
20
Single Moderate
Kettlebell
Workout #12
Tabata Tuesday
Optional:
Pad
(Elevated Surface)
Complete
4 Rounds
Complete Entire Circuit 2x
20 sec: KB Single Arm Swings
10 sec: REST
20 sec: KB Unilateral Squats
#2
10 sec: REST
Complete
4 Rounds
REST 60 SECONDS
20 sec: KB Single Arm Cleans
10 sec: REST
20 sec: KB Single Leg Deadlift
10 sec: REST
20 sec: KB Single Arm Snatch
10 sec: REST
20 sec: KB S/A Bent Over Row
10 sec: REST
REST 60 SECONDS
Complete
4 Rounds
Complete
4 Rounds
REST 60 SECONDS
20 sec: KB Russian Twists
10 sec: REST
20 sec: KB Zombie Sit-Ups
10 sec: REST
REST 60 SECONDS
21
Workout #13
Wacky Wednesday
Pair Light to Mod
Dumbbells
Single Heavy
Dumbbell
4 rounds for time
10 min cap
14 B-Stance Squats [7+7]
14 Sprawl to Explosive High Knew
10 minute EMOM
20 Alternating DB Lateral Raises
10 Sprawlees
AMREP - 5 minutes
5 V-Ups
10 DB Pick-Up Squats
20 Mountain Climbers
22
You’re halfway through!
You’ve done the hard
part of this - getting
started! Now let’s nish
this out even stronger
and see what else there
is to UNLOCK within you.
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Workout #14
Buck-it Thursday
Pair Light to Mod
Dumbbells
Plyo Box/Deck
HAF Kettlebell
Monster Bands
2 min ON + 1 min OFF
x2 ROUNDS
6 DB Front Squats + 6 Jump Squats
6 Reverse Flys + 6 Banded Reverse Flys
6 DB Curtsey Lunges + 6 Lateral Lunges [R/L]
6 Seated DB Shoulder Press + 6 Banded Shoulder Press
6 HAF Deadlifts + 6 HAF KB Swings
6 DB Flys + 6 Incline Push-Ups
6 Shin Hugs + 6 Seated Half Moons
24
Workout #15
Friday 45’s + After Party
Pair of Moderate
Dumbbells
Optional:
Knee Pad/Wedge
45:15 x4 rounds
DB Man Makers
Side Kick Throughs
Alternating Reverse DB Lunges
Unload Beast Wave + 2 Front Steps
DB Curl + Press
After Party | Complete 3 sets
15 + 15 + 15 Banded Pull Aparts [Palms Facing / Up / Down]
15 + 15 + 15 Banded Hip Thrusts [R / L / Both]
25
26
Workout #16
Monster Monday
Pair of Moderate
Kettlebells
Complete 3 Rounds
30 sec: DKB Squats
10 sec: REST
60 sec: Lunge Heel Kicks [30s/30s]
20 sec: REST
90 sec: 3 Swings + 3 Press [R/L]
30 sec: REST
Complete 3 Rounds
30 sec: DKB Narrow Stance Stiff Leg Deadlifts
10 sec: REST
60 sec: Inch Worm Push-Up Climbers [1:10]
20 sec: REST
90 sec: 3 KB Cleans + 3 Snatch [R/L]
30 sec: REST
Complete 3 Rounds
30 sec: DKB Kneeling Squats
10 sec: REST
60 sec: Gorilla Burpees
20 sec: REST
90 sec: 3 DKB Row + 3 DKB Hikes
30 sec: REST
27
Single Moderate
Kettlebell
Workout #17
Tabata Tuesday
Optional:
Pad
(Elevated Surface)
Single Light
Kettlebell
Complete
4 Rounds
Complete Entire Circuit 2x
20 sec: KB Figure of Eight
10 sec: REST
20 sec: KB Get Up Reach
10 sec: REST
Complete
4 Rounds
REST 60 SECONDS
20 sec: Bottoms Up Press [R/L]
10 sec: REST
20 sec: Bottoms Up Squat [R/L]
10 sec: REST
20 sec: KB Halo
10 sec: REST
20 sec: KB Ballistic Row
10 sec: REST
REST 60 SECONDS
Complete
4 Rounds
Complete
4 Rounds
REST 60 SECONDS
20 sec: Alternating KB Clean
10 sec: REST
20 sec: Alternating KB Press
10 sec: REST
REST 60 SECONDS
28
Workout #18
Wacky Wednesday
Single Heavy
Kettlebell
Optional:
PVC Stick
Complete 30 Rounds
25 minute cap
3 KB Sumo Stance Squats
5 Bear Crawl to High Plank Combo
7 Air Squats
29
Workout #19
Buck-it Thursday
Pair Light to Mod
Dumbbells
Plyo Box/Deck
Mini Bands
Optional:
2 min ON + 1 min OFF
PVC Stick
x2 ROUNDS
10 Jumping Box Squats
+ 10 Alternating Box Step Ups
10 Shoulder Taps + 10 Supinated Grip DB Rows
10 Single Leg V-Ups + 10 DB Sit-Up Reaches
10 DB Banded Hip Thrusts + 10 Banded Frog Pumps
10 Bicep Curls + 10 Plank Reaches
10 Forward DB Lunges + 10 Lateral Lunges
10 DB Lateral Raises + 10 DB Shoulder Press
30
Workout #20
Tailgate + Friday 45’s
Pair of Moderate
Dumbbells
Optional:
Knee Pad/Wedge
Tailgate | 5 min MAX effort
3 Push-Ups
6 Curtsey Lunges
9 Sumo Stance Squats
45:15 x4 rounds
4 Thigh Killas + 4 Cossack Squats
4 Hollow Body Rock + 4 Knees to Chest
4 Sprawl Frog Kicks + 4 Climbers
4 Butter y Sit-Ups + 4 Knee Tuck Kick-Ups
4 Front Steps + 4 Front Kick Throughs
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Workout #21
Monster Monday
Jump Rope
Single HAF
Kettlebell
Mini Bands
Complete 3 Rounds
30 sec: Jump Rope
10 sec: REST
60 sec: Traveling Bear Crawl (BC)
+ BC Banded Abductions [10+10]
20 sec: REST
90 sec: 5 HAF Press + 10 HAF Sumo Grip Squats
30 sec: REST
Complete 3 Rounds
30 sec: Jump Rope
10 sec: REST
60 sec: Traveling Crab + Crab Kicks [10+10]
20 sec: REST
90 sec: 5 HAF Swings + 10 HAF KB High Pull
30 sec: REST
#1
100
KB swings
for time
Complete 3 Rounds
30 sec: Jump Rope
10 sec: REST
60 sec: Traveling Deep Ape + Loaded to Unloaded Beast [10+10]
20 sec: REST
90 sec: 5 HAF Power Cleans + 10 HAF Reverse Lunge Switch Grip
30 sec: REST
33
Single Moderate
Kettlebell
Workout #22
Tabata Tuesday
Optional:
Pad
(Elevated Surface)
20 sec: Vipers Press [R]
10 sec: REST
20 sec: Vipers Press [L]
#2
Complete
4 Rounds
10 sec: REST
20 sec: KB Squat Clean [R]
Complete
4 Rounds
20 sec: KB Snatch [R]
100 Goblet
Squats
(26 lb/18 lb)
10 sec: REST
20 sec: KB Squat Clean [L]
10 sec: REST
10 sec: REST
20 sec: KB Snatch [L]
10 sec: REST
REST 60 SECONDS
Complete
4 Rounds
Complete
4 Rounds
Complete Entire Circuit 2x
20 sec: KB Swing [R]
10 sec: REST
20 sec: KB Swing [L]
10 sec: REST
REST 60 SECONDS
34
Workout #23
Wacky Wednesday
Complete as many rounds
as possible in 20 minutes
increasing 2 reps every round
2 MB Slams
2 MB Sit-Ups
2 MB Jacks
2 MB Russian Twists
Med Ball
Pair of Moderate
Dumbbells
#3
100
KB swings
for time
5 minute EMOM
3-5 Sprawlees
3-5 Arnold Press
35
Workout #24
Buck-it Thursday
What you need
2 min ON + 1 min OFF
Plyo Box/Deck
Slam Ball
HAF Dumbbell
Pair Light to Mod
Dumbbells
Monster Bands
x2 ROUNDS
5 Box Jumps
+ 10 Over the Shoulder Slam Ball Toss
5 DB HAF Snatches
+ 5 Single Arm Bent Over Rows [alternate sides]
5 Incline Push-Ups + 10 Seated DB Lateral Raises
5 Staggered Stance DL
+ 10 Lateral Box Step Ups [alternating sides]
#4
50
Alternating
DB
Snatches (35
lb/25 lb)
5 DB Chest Flys + 10 Narrow Grip Chest Press
5 Vertical Hops + 10 Slow Eccentric Step Downs [5R + 5L]
5 DB Pullovers + 10 Seated Banded Rows [low to high]
36
Workout #15
Friday 45’s + After Party
Pair of Moderate
Dumbbells
Optional:
Knee Pad/Wedge
45:15 x4 rounds
DB Devil’s Press
Side Plank Holds
DB Thrusters
#5
50 Air
Squats
+ 50 Lunges
for time
Toes Elevated Stiff Leg Deadlifts
Banded Frog Pumps
After Party | 40 sec on/20 sec off x 3 sets
Walking Lunges
Banded Squat Hold
Plank Up Down Combo
Banded Pull Apart Hold
37
You’ve done it!
I’m so proud of this journey you’ve
completed, and even more excited
that we got to do this together.
Hopefully you were able to unlock
the strength and resilience that
already lies inside you throughout
this program. These workouts were
no small feat, and you’re coming out
the other side stronger, tter, and
even more resilient. Take pride in your
accomplishments, because I’m sure
AF proud of you!
Take a moment to celebrate your
achievement!
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If you are looking to continue having a structured program and
workouts written for you 5 times a week, make sure you are part of
the HEF Training App! For just $14.99/month, you’ll have a fresh
workout available for you Monday-Friday to help continue the gains
you’ve made in this journey.
We also have tons of full follow-along programs and e-books if
you’re looking for a complete program. Want to build up your
kettlebell skills further? Evolve and Beyond are both great options.
Want to try your hand at bodybuilding? Growth should be up next.
How about a similar program to Unlocked? Try out Fearless!
And the best part - here is a 10% code toward your next HEF
program so you can continue your tness journey: UNLOCKEDAF
Thanks for taking this journey with me, and I can’t wait to see what
we do next!
Xo,
Hannah
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Unlocking the greatest amount of nutrition from a meal can depend
on multiple factors such as freshness, food pairing as well as eating
seasonally and/or locally. Did you know that pairing iron rich foods
with foods rich in Vitamin C can help your body absorb iron?! Little
facts like this matter because what you put in your body is relative to
what you DO with your body. For example, when you exercise, your
body uses nutrients like iron to metabolize energy and transport
oxygen!
In your meal plan, you'll nd plenty of smart food pairings that can
help you both absorb nutrients and maintain steady energy. Your
meals are designed to offer suf cient ber and protein to help
ensure blood sugar (energy) and hunger levels stay regulated
throughout the day.
Finally, you'll also see plenty of winter foods included (ex. apples,
carrots, sweet potato, kale and collard greens) so that you might
have an easier time choosing foods grown locally; buying foods that
have been frozen or prepped for sale soon after being harvested
means that food still holds plenty of vitamins and minerals for you to
reap the bene ts of.
Be sure to calculate your caloric needs to meet them each day.
Snacks can easily be added or removed from this menu to ensure
you're fueling your body for optimal outcomes!
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A quick note: remember that this is simply a guide to give you structure
to your eating plan. If there’s something that isn’t accessible to you (for
whatever reason), there’s always a substitute! You can reach out in the
HEF Facebook Group for guidance on things you might switch out that
make the most sense for your needs/budget. This is a great community
to keep you motivation going strong through the program as well!
Visit facebook.com/groups/HEFtribe
A few things that you should
make sure you have in your
pantry for every week:
Olive Oil
Avocado Oil
Cooking Spray
Salt & Pepper
41
Breakfast
Mon
Tue
Spicy
Tempeh
Breakfast
“Sausage”
Crumble
Spicy
Tempeh
Breakfast
“Sausage”
Crumble
Kiwi
Lunch
Grilled
Chicken
Thu
Mushroom
Mushroom
Spinach Mini Spinach Mini
Egg Frittatas Egg Frittatas
Fri
Sat
Apple Pie
Overnight
Oats
Apple Pie
Overnight
Oats
Lemony
Salmon
Salad
Collard
Wraps
Lemony
Salmon
Salad
Collard
Wraps
Apple Flax
Muf ns
Apple Flax
Muf ns
Kiwi
Beet,
Beet,
Orange, and Orange, and Grain-free
Lentil Salad Lentil Salad Dinner Rolls
Grilled
Chicken
Snack
Wed
Grain-free
Dinner Rolls
Detox Hearty Detox Hearty
Lentil Soup Lentil Soup
Beet,
Beet,
Papaya with Papaya with
Orange, and Orange, and
Lime and
Lime and
Lentil Salad Lentil Salad
Almonds
Almonds
2 Brazil Nuts 2 Brazil Nuts
Dinner
Snack 2
Roasted
Roasted
Sesame
Sesame
Green Beans Green Beans
Simple
Grilled
Salmon
Simple
Grilled
Salmon
Chicken
Sausage
Kale Skillet
Chicken
Sausage
Kale Skillet
Grilled Tofu Grilled Tofu
Kebabs with Kebabs with
Red Pepper Red Pepper
Sauce
Sauce
Ultimate
Roasted
Cauli ower
Ultimate
Roasted
Cauli ower
Grain-free
Dinner Rolls
Grain-free
Dinner Rolls
Apple Flax
Muf ns
Apple Flax
Muf ns
Pumpkin
Seeds
Pumpkin
Seeds
Mandarin/
Satsuma/
Clementine
Mandarin/
Satsuma/
Clementine
Apple Flax
Muf ns
Apple Flax
Muf ns
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Grocery List
Dry Goods
Almond our
Raw almonds
Apple cider vinegar
Baking powder
Baking soda
Beluga (black) lentils
Brazil nuts
Brown rice
Brown sugar
Chia seeds
Cinnamon
Dry Goods (cont.)
Produce (cont.)
Salmon, canned, 1.25 lb
Papaya, 2 cups
Sesame oil
Parsley
Smoked paprika
Scallions, 22
Soy sauce
Baby spinach
Tahini
White onion, 1
Tapioca starch
Zucchini, 2
Vanilla extract
Refrigerated
Walnuts, raw
White balsamic vinegar
Tempeh, 1 lb
Worcestershire sauce
Tofu, extra rm, 2 lb
Produce
Coconut our
Wooden skewers
Dairy
Coconut milk
Apples, 6
Non-dairy plain yogurt
Cumin, ground
Arugula, 8 qt
Unsweetened almond milk
Diced re roast tomatoes
(2 15oz cans)
Avocado
Dijon mustard
Dried sage
Dried thyme
Egg (28)
Lemon juice
Lentils, French - dry
Maple syrup
Mayonnaise
Mini chocolate chips
Nutmeg
Oats, 4.5 cups
Pine nuts, raw
Pumpkins seeds, raw
Red curry paste
Red pepper akes
Roasted red peppers
Beets, large, 16
Other
Bell pepper, 4
Olive oil
Cauli ower, 2 head
Probiotics, 12 capsules
Cherry tomatoes, 2 cups
Salt + pepper
Clementines, 8
Collard green leaves, 8
Fennel
Rosemary
Garlic
Green beans, 3 lb
Kale, 1 lb
Kiwis, 8
Lemon, 5
Lime, 1
Mushrooms, 4 cups
Onions, 3
Oranges, 8
fl
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43
2
Servings
Prep Time: 5 minutes
Total Time: 5 minutes
Meal
Type
Breakfast
Contributed by:
Source: Living Plate Teaching Kitchen
Spicy Tempeh Breakfast Sausage Crumble
8 kiwis
oz tempeh, chopped/crumbled
•• 4
to resemble ground meat
• 1 tsp maple syrup
• 1/4 tsp salt
• 1/2 tsp pepper
• 1 tsp dried sage
• 1 tsp dried thyme
• 1 tsp smoked paprika
• 1 Tbs fresh rosemary, chopped
• 1 tsp nutmeg
• 1/8 tsp ground cayenne pepper
• 1/4 tsp red pepper akes
• 2 Tbs Worchestershire sauce
vegan if necessary
• 1 Tbs olive oil
• 1/4 cup white onion, diced
• 4 Cloves garlic
Prep
1. Crumble tempeh.
2. Chop onions and garlic.
Make
1. In a large bowl, combine the tempeh, maple syrup,
salt, pepper, dried sage, dried thyme, smoked
paprika, rosemary, nutmeg, cayenne pepper, red
pepper akes, and Worcestershire sauce. Stir well to
combine.
2. In a pan over medium-high heat, add the olive oil.
Sauté onion and garlic until onion is translucent. Stir
in tempeh mixture and cook until heated through.
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2
Servings
Prep Time: 1 minutes
Total Time: 1 minutes
Meal
Type
Snack
Contributed by:
Source: Living Plate Teaching Kitchen
Mandarin, Satsumas, or Clementines
• 4 clementines
Make
1. Enjoy!
45
4
Servings
Prep Time: 20 minutes
Total Time: 1 hour
Meal
Type
Lunch, Dinner, Side
Contributed by:
Source: Living Plate Teaching Kitchen
Beet, Orange, and Lentil Salad
SALAD
• 4 kiwis
• 4 beets, large, washed and trimmed
• 1/2 cup Beluga (black) lentils,
rinsed Can use canned lentils
• 2 oranges, peeled and segmented
• 4 scallions, sliced on bias
• 2 Tbs pine nuts, raw
• 8 cup arugula
Prep
1. Preheat oven to 425°F.
2. Wash and trim beets.
3. Rinse lentils.
4. Peel and segment oranges.
5. Chop scallions. Chop onions and garlic.
Make
1.Wrap beets in aluminum foil and roast until tender when pierced with a fork, about 40 minutes.
Remove from oven and set aside to cool.
2.Add lentils to medium sauce pan, cover with water and bring to a boil. Reduce heat and simmer,
uncovered, until tender but not mushy, about 20 minutes. Drain and put in a bowl.
3.Once beets are cool enough to handle, unwrap and, using a dry paper towel, “wipe” off skin. Cut
into bite-sized wedges.
4.Top arugula with beets, lentils, oranges, scallions, and pine nuts.
5.Drizzle vinaigrette over the salad.
VINAIGRETTE
•
•
•
•
•
6 Tbs white balsamic vinegar
2 cloves garlic, minced
2 tsp maple syrup
4 Tbs olive oil
1 tsp Dijon mustard
Prep
1. Mince or press garlic.
Make
1. Place all ingredients for dressing in mason jar and
shake vigorously until combined.
46
4
Servings
Prep Time: 5 minutes
Total Time: 5 minutes
Meal
Type
Lunch, Dinner
Contributed by:
Source: Living Plate Teaching Kitchen
Grilled Chicken
• 1 1/2 lb chicken breast, pre-cooked
Prep
1. Chop or slice pre-cooked chicken breast
as a topping for salads.
47
2
Servings
Prep Time: 15 minutes
Total Time: 30 minutes
Meal
Type
Side
Contributed by:
Source: Living Plate Teaching Kitchen
Roasted Sesame Green Beans
• 1 1/2 lb green beans
• 1 Tbs sesame oil
• 1/2 tsp salt
Prep
1. Wash and snip green beans.
2.Preheat oven to 350° F.
3.Line baking sheet with parchment paper.
Make
1. Place green beans in a large bowl and toss with
sesame oil and salt until well coated.
2. Place on parchment-lined baking sheet and roast for
approximately 15-20 minutes until
bright green and slightly browned.
3. Remove from oven and enjoy.
48
1
Servings
Prep Time: 0 minutes
Total Time: 0 minutes
Meal
Type
Snack
Contributed by:
Source: Living Plate Teaching Kitchen
Papaya with Lime and Almonds
• 1 cup papaya, chopped in cubes
• 1/2 lime, juiced (for 1 tsp)
• 1/4 cup almonds, raw (about 23)
Prep
1. Chop papaya.
Make
1.Toss chopped papaya in a bowl with lime juice.
2.Enjoy with a small handful of almonds.
49
4
Servings
Prep Time: 0 minutes
Total Time: 0 minutes
Meal
Type
Snack
Contributed by:
Source: Living Plate Teaching Kitchen
2 Brazil Nuts
• 8 Brazil nuts
50
4
Servings
Prep Time: 15 minutes
Total Time: 25 minutes
Meal
Type
Lunch, Dinner
Contributed by:
Source: Dietitian Debbie, RD
Grilled Tofu Kebabs with Red Pepper Sauce
SAUCE
Notes
**Not all curry
paste is vegan/
vegetarian so make
sure to read the
ingredients label.
• 1 (15 oz.) can diced re roasted
tomatoes, drained 1 (7.75 oz.)
• jar roasted red peppers, drained
• 1/4 cup coconut milk
• 1 Tbs red curry paste
• salt, to taste
• black pepper, to taste
Prep
1.Drain the re roasted tomatoes and
roasted red peppers
• 1 lb tofu, extra rm, cubed
• 1 bell pepper, chopped into
large chunks
• 1 zucchini, chopped into large chunks
• 1 pnt mushroom, baby portobello,
chopped into large chunks
• 1/2 onion, yellow or red,
chopped into large chunks
• Wooden skewers
Prep
1.Cube the tofu.
2.Chop the bell pepper, zucchini, mushrooms and onion.
SKEWERS
Make
1.Add the sauce ingredients to a blender and puree until
smooth. Pour 3/4 cup sauce into an 8″x8″ baking dish.
2. Add the cubed tofu to the dish and toss to coat in sauce and place in the refrigerator.
3. Prepare your grill for cooking.
4. Chop the vegetables into large pieces.
5. When your grill is ready, assemble skewers. (Recipe should make 6-7)
6. Cook over medium-high heat, turning occasionally until blackened around edges.
Brush periodically with extra sauce from baking dish.
7. To serve, drizzle with extra red pepper sauce.
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12
Servings
Prep Time: 15 minutes
Total Time: 45 minutes
Meal
Type
Breakfast, Snack
Contributed by:
Source: Living Plate Teaching Kitchen
Apple Flax Muf ns With Dark Chocolate Chips
•
•
•
•
•
•
•
•
•
•
•
•
1 1/2 cup gluten-free our
3/4 cup ground axseed
3/4 cup oats, quick-cook
1/2 cup brown sugar
2 tsp baking soda
1/2 tsp baking powder
2 tsp cinnamon
2 apple, shredded (2 cups apples)
3/4 cup unsweetened almond milk
2 eggs
1 tsp vanilla extract
2 Tbs mini chocolate chips)
Prep
1.Pre-heat oven to 350°. Grease a mini-muf n or
regular tins.
2.Shred apple.
Make
1.Whisk together all dry ingredients and shredded
apple.
2.Whisk together milk, eggs, and vanilla.
3.Make a well in the center of your dry ingredients. Add
wet ingredients and fold into dry. Stir in chips if using.
4.Using a small ice cream scoop [or large for bigger
muf ns] place batter into prepared muf n tins and
bake for 8 minutes for minis or 10-12 minutes for large
muf ns. You can also use two spoons to neatly get
batter into tins.
5.When tops of muf ns spring back when touched,
remove them from oven and let stand for 2 minutes.
Remove to wire rack to cool.
Notes
Serving size = 1 large muf n or 3 mini muf ns. These ber-loaded muf ns [almost 5g per serving!]
are popular with the whole family. Feel free to replace chips with nuts, raisins, dried cherries or
cranberries. I make these on the weekends and freeze for the week as a quick breakfast treat.
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52
2
Servings
Prep Time: 15 minutes
Total Time: 30 minutes
Meal
Type
Breakfast
Contributed by:
Source: Chef Julie Harrington, RD
Mushroom Spinach Mini Egg Frittatas
••
•
•
•
•
•
•
68 eggs
Brazil nuts
1 cup spinach, baby, chopped
1 cup mushrooms, chopped
3 scallions, chopped
salt, to taste
pepper, to taste
cooking spray
Prep
1.Preheat oven to 350° degrees F.
2.Chop mushrooms, spinach, and scallions.
3.In a bowl, whisk eggs. Season with salt and pepper.
Make
1.Coat 6 wells of a muf n tray with cooking spray.
Evenly ll muf n tins with spinach, mushrooms, and
scallions.
2.Pour eggs over veggie mixture.
3.Bake for 15 minutes or until eggs are cooked through.
Notes
Makes 6 mini frittatas. Serving size = 3 mini frittatas) Mini egg frittatas freeze well. Make a large
batch for quick and easy breakfasts.
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53
2
Servings
Prep Time: 5 minutes
Total Time: 5 minutes
Meal
Type
Breakfast
Contributed by:
Source: Living Plate Learning Kitchen
Kiwi
8 kiwis
Brazil nuts
•• 4
Prep
1. Slice off top inch of kiwi and eat with a grapefruit
spoon - super easy!
54
Servings
Prep Time: 15 minutes
Total Time: 30 minutes
Meal
Type
Breakfast, Snack, Side
Contributed by:
Source: Adapted from The Real Food RDs
Grain Free Dinner Rolls
••• 3/4
cup tapioca
starch
8 kiwis
Brazil
nuts
4
(also known as tapioca our)
• 1/4 cup coconut our
• 1/4 cup almond our, ultra ne
• 1/2 tsp baking soda
• 1/8 tsp baking powder
• 1/4 tsp salt
• 1/3 cup warm water
• 1/4 cup olive oil (or alternative)
• 1 egg
• 1 tsp apple cider vinegar
Prep
1. Preheat oven to 350°F.
Make
1.In a medium bowl, add the tapioca our, almond
our, coconut our, baking soda, baking powder and
sea salt. Mix to combine.
2.Mix in warm water, vinegar, egg and oil.
3.Continue mixing until well combined or until a soft,
slightly sticky dough ball is formed. Let the dough set
for just a few minutes to allow coconut our to
absorb the moisture. This will make handling the
dough much easier.
4.Next, with hands, form dough into 6 small round or
oval shaped dinner rolls and place on baking sheet.
5.Brush the tops of each roll with some oil.
6.Bake for 13-16 minutes. Check rolls after 13 minutes.
Over baking the rolls will dry them out- so watch
them closely.
7.Remove from oven and cool for 10-15 minutes before
serving.
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55
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6
4
Servings
Prep Time: 10 minutes
Total Time: 1 hour
Meal
Type
Lunch, Dinner, Side
Contributed by:
Source: Sheila Dean
Detox Hearty Lentil Soup
••• 14
Lentils,
8cup
Brazil
nutsFrench dry (or red lentils)
kiwis
• 2 Tbs Olive Oil
• 1 Onion, yellow, Chopped
• 1 Red Bell Pepper
• 1/4 tsp Cumin, ground
• 1/4 tsp Red Pepper Flakes
• 1/4 cup Brown Rice
• 1/2 tsp Sea Salt
• 1 Tbs Lemon Juice, fresh
• 4 cup water
Prep
1. Rinse lentils and pick through, discarding any debris
or small stones; drain.
Make
1.Heat oil in a large pot over medium-high heat. Add
onion and bell pepper and sauté for 5 min or until
brown.
2.Stir in cumin and red pepper akes and cook for 1
more minute.
3.Add water, lentils, and rice. Bring to a boil. Reduce
heat to low, cover and cook for 20 minutes. Add salt,
stir and cook for an additional 30 minutes. Before
serving, stir in lemon juice. Enjoy!
Notes
The Integrative and Functional Nutrition Academy™ (IFNA™) training program is based on a medical
nutrition model that combines the very best of modern science, clinical wisdom and integrative
therapies. Increasing consumer demand, advancing technology and the changing healthcare
landscape are driving the demand for clinicians trained in integrative and functional nutrition (IFN).
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4
Servings
Prep Time: 5 minutes
Total Time: 20 minutes
Meal
Type
Dinner
Contributed by:
Source: Living Plate Teaching Kitchen
Simple Grilled Salmon
••• 14
lb salmon,
llets
81/2
Brazil
nuts
kiwis
• 2 Tbs olive oil, divided
• salt, to taste
• pepper, to taste
Prep
1.Heat grill over medium-high heat.
Make
1.Brush each salmon llet with 1/2 tablespoon of olive
oil sprinkle with salt and pepper to taste.
2.Place on the grill, skin side up rst [ esh side should
be grilled rst to avoid early separation from skin].
Grill salmon until rm and browned, about 4 minutes
per side.
3.Transfer salmon to a serving platter.
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57
4
Servings
Prep Time: 10 minutes
Total Time: 45 minutes
Meal
Type
Side
Contributed by:
Source: Sara Haas, RDN, LDN
Ultimate Roasted Cauli ower
8head
Brazilcauli
nuts ower, cut into orets
••• 14
kiwis
(for 4 cups)
• 1 1/2 Tbs olive oil
• 1/4 salt
• 1/8 tsp black pepper, crushed
• 1 Tbs tahini
• 1 Tbs soy sauce, low sodium
• 1 lemon, juiced and zested
(2 tablespoons juiced,
2 teaspoons zested)
• 1 Tbs olive oil
• 1 tsp water
• 1 clove garlic, grated
• 1/4 cup parsley, nely chopped
• 1 Tbs pine nuts, raw, toasted optional
Prep
1.Cut the cauli ower into orets.
2.Juice and zest the lemon.
3.Grate the garlic.
4.Finely chop the parsley.
5.Toast the pine nuts.
Make
1.Preheat the oven to 425° F and line a large baking
sheet with foil. Place the baking sheet in the oven
while the oven preheats.
2.In a large bowl, toss the cauli ower with the olive oil,
salt and pepper. Carefully remove the baking sheet
from the oven. Spread the cauli ower out evenly onto
the baking sheet and roast for 30-35 minutes in the
oven, stirring once halfway through cooking time.
3.While the cauli ower is roasting, make the tahini
drizzle. In a small bowl, add the tahini, soy sauce,
lemon juice, lemon zest, olive oil, water and garlic.
Whisk to combine.
4.Remove cauli ower from the oven, drizzle with tahini
and garnish with parsley and pine nuts.
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58
2
Servings
Prep Time: 20 minutes
Total Time: 20 minutes
Meal
Type
Lunch, Dinner
Contributed by:
Source: Living Plate Teaching Kitchen
Lemony Salmon Salad Collard Wraps
Prep
1.Zest and juice lemon.
2.Chop fennel.
3.Halve tomatoes.
4.Slice avocado.
5.Run collard leaves under hot water to soften. Remove
stems and as much of the spine so it is exible.
••• 14
8lemon,
Brazil zested
nuts and juiced
kiwis
• 10 oz salmon, canned, drained
• 1/4 cup mayonnaise, unsweetened
• 1 cup cherry tomatoes,
halved (grape tomatoes)
• 1/2 cup fennel, chopped
• 4 collard green leaves
• salt, to taste
• black pepper, to taste
• 1/2 avocado
Make
1.Combine lemon zest [adjust amount to your liking],
lemon juice, mayonnaise, and salmon in a bowl. Using
a fork, mash to ake salmon.
2.Add tomatoes and fennel and toss to coat. Season to
taste with salt and pepper and extra lemon juice if
desired.
3.Spoon salmon mixture near the bottom third of collard
green, top with some slices of avocado, and roll up
like a burrito. Cut in half and serve.
Notes
Leftover salmon is excellent here - just ake instead of using canned. Shredded leftover chicken
also works!
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59
2
Servings
Prep Time: 0 minutes
Total Time: 0 minutes
Meal
Type
Breakfast Lunch, Dinner
Snack, Side
Contributed by:
Source: Living Plate Teaching Kitchen
Pumpkin Seeds
• 1/4 cup pumpkin seeds, raw
Make
1.Sprinkle on top you your favorite recipe or just enjoy
alone!
60
2
Servings
Prep Time: 15 minutes
Total Time: 15 minutes
Meal
Type
Breakfast
Contributed by:
Source: Chef Julie Harrington, RD
Apple Pie Overnight Oats
••• 24
peeled and chopped
8apples,
Brazil nuts
kiwis
small apples
• 1 tsp lemon juice
• 1 1/2 Tbs cinnamon, divided
• 1/2 cup rolled oats
• 1/2 cup unsweetened almond milk
• 1/2 cup non-dairy plain yogurt
• 2 Tbs chia seeds
• 1/4 cup walnuts, raw, chopped
Prep
1.Peel and chop apples.
2.Chop walnuts.
Make
1.In a small pot combine, chopped apples, lemon juice,
and 1 tablespoon cinnamon. Heat over low heat until
apples soften. Remove from heat and let cool
completely.
2.In a bowl, combine oats, almond milk, yogurt, chia
seeds, and remaining cinnamon. Distribute oat mixture
evenly between two mason jars. Add walnuts evenly
over the oats, then top with the cooked apples.
3.Seal with a lid and store in the refrigerator overnight.
61
2
Servings
Prep Time: 10 minutes
Total Time: 15 minutes
Meal
Type
Breakfast Lunch, Dinner
Contributed by:
Source: Living Plate Teaching Kitchen
Chicken Sausage Kale Skillet
• 12 oz sausage, chicken,
uncured and unsweetened (gluten-free)
• 8 oz kale, spines removed and chopped
Prep
1.Remove spins from kale and chop leaves.
2.Slice sausage.
3.Preheat heavy skillet.
Make
1.Add sausage to skillet and brown on all sides.
2.Stir in kale and remove from heat. Cover to allow kale
to wilt.
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Mon
Breakfast
Lunch
Snack
Dinner
Tue
Wed
Thu
Fri
Sat
Breakfast
Stuffed
Peppers, 1
serving
Breakfast
Stuffed
Peppers, 1
serving
Grapefruit
Grapefruit
Almond
Butter
Almond
Butter
Almond
Butter
Breakfast
Stuffed
Peppers, 1
serving
Oat Flour
Pancakes
Oat Flour
Pancakes
Oat Flour
Pancakes
Grapefruit
Blood
Orange
Moroccan
Salad
Blood
Orange
Moroccan
Salad
Blood
Orange
Moroccan
Salad
Grilled
Chicken
Grilled
Chicken
Grilled
Chicken
Dark
Chocolate
Dark
Chocolate
Dark
Chocolate
Pear
Pear
Pear
Bolognese + Bolognese + Bolognese +
Spaghetti
Spaghetti
Spaghetti
Squash
Squash
Squash
Salmon and Salmon and Salmon and
Wild Rice
Wild Rice
Wild Rice
Harvest Bowl Harvest Bowl Harvest Bowl
Mini
Mini
Mini
Pumpkin Nut Pumpkin Nut Pumpkin Nut
Butter
Butter
Butter
Muf ns
Muf ns
Muf ns
Veggie +
Mushroom
Tacos
Veggie +
Mushroom
Tacos
Veggie +
Mushroom
Tacos
Mini
Mini
Mini
Blood
Blood
Blood
Pumpkin Nut Pumpkin Nut Pumpkin Nut
Orange Chia Orange Chia Orange Chia
Butter
Butter
Butter
Pudding
Pudding
Pudding
Muf ns
Muf ns
Muf ns
Snack 2
Almond
Butter
Almond
Butter
Almond
Butter
Breakfast
Stuffed
Peppers, 1
serving
Breakfast
Stuffed
Peppers, 1
serving
Breakfast
Stuffed
Peppers, 1
serving
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63
Grocery List
Dry Goods
Almond butter, 1.5 qt
Almonds, raw, 1.5 cups
Almonds, slivered, 3/4 cup
Apple cider vinegar
Baking powder
Baking soda
Canola oil
Chia seeds
Chocolate chips, dark
Cinnamon
Curry powder
Dijon mustard
Maple syrup
Nutritional yeast
Oat our
Oregano, dried
Pumpkin puree, 3 cups
Produce (cont.)
Cilantro, 3/4 cup
Delicata squash, 3
Fresh basil
Garlic, 2 heads
Grapefruit, 3
Kale, 6 qt
Limes, 6
Salad greens, 6 cups
Mushrooms, 3 lb
Onion, 3
Pears, 3
Pomegranate 1.5 cup
Scallions, 12
Spaghetti squash, 3 qt
Tomato, 8
Meat/Fish
Raw pistachios, 3/4 cup
Ground beef, 3 lb
Tahini
Chicken breast, 4.5 lb
Canned tomatoes,
chopped, 3 cups
Salmon, 15 4oz llets
Vanilla extract
White balsamic vinegar
Wild rice, 3 cups
Whole wheat tortillas, 24
Produce
Refrigerated
Eggs, 28
Other
Coconut oil spray
Avocados, 6
Bell pepper, 3
Blood oranges, 9
Cabbage, red
Carrots, 12
Cauli ower, 2 heads
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64
2
Servings
Prep Time: 1 minute
Total Time: 1 minute
Meal
Type
Snack
Contributed by:
Source: Living Plate Teaching Kitchen
Almond Butter
••• 24
almond
8Tbs
Brazil
nuts butter,
kiwis
low FODMAP-friendly
Make
1.Spread on your favorite vegetable or fruit - baby
carrots, celery sticks,apple slices, etc.
65
4
Servings
Prep Time: 10 minute
Total Time: 20 minute
Meal
Type
Breakfast
Contributed by:
Source: Living Plate Teaching Kitchen
Oat Flour Pancakes
••• 14
cupnuts
oat our
83/4
Brazil
kiwis
• 2 tsp baking powder
• 2 tsp cinnamon
• 1/4 tsp salt
• 1 Tbs maple syrup
• 1 cup 2% milk, or milk of choice
• 1 tsp vanilla extract
• 2 tsp apple cider vinegar
or white vinegar
• 1 Tbs canola oil
• 2 large eggs, separated
Make
1.In a large mixing bowl, combine oat our, cinnamon,
baking powder, and salt. Stir to combine.
2.In a medium mixing bowl, add maple syrup, milk,
vanilla, apple cider vinegar, canola oil, and eggs;
whisk together.
3.Slowly add wet ingredients into dry ingredients and
mix until it just comes together. (do not overmix)
4.Let batter sit for 5-7 minutes. It will thicken.
5.Lightly spray a hot griddle with cooking spray.
6.Use a 1/2 measuring cup to scoop the pancake batter
onto the griddle.
7.Let the pancakes bubble before ipping. Cook until
golden brown on both sides.
Notes
Make your own oat our: Place either rolled oats or instant oats in a food processor at high
speed. Process until it turns into ne oat our. Batter makes 6 medium-sized pancakes.
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66
4
Servings
Prep Time: 15 minutes
Total Time: 1 hour, 15 mins
Meal
Type
Lunch, Dinner
Contributed by:
Source: Dietitian Debbie, RD
Blood Orange Moroccan Salad
••• 1/2
Headnuts
cauli ower, chopped
8 kiwis
Brazil
4
• 3 carrots, peeled, halved, and quartered
• 1 tsp curry powder
• 1/8 tsp salt
• 1/8 tsp pepper
• 1 1/2 Tbs olive oil
• 2 cup mixed salad greens
• 3 blood oranges
• 1/2 cup almonds, raw, chopped raw
• 2 Tbs olive oil
• 2 Tbs apple cider vinegar
• 1/2 tsp Dijon mustard
• 1/8 tsp salt
• 1/8 tsp pepper
Notes
Debbie is the Registered Dietitian
and writer behind the blog,
Dietitian Debbie Dishes where
you'll nd healthy, seasonal,
vegetarian recipes!
Prep
1.Preheat the oven to 350°F.
2.Chop cauli ower.
3.Peel and quarter carrots.
4.Peel and chop 2 blood oranges.
5.Juice one blood orange - for 1/4 cup.
Make
1.In a large bowl, toss cauli ower and carrots with curry
powder, salt, and pepper. Drizzle with olive oil and
toss to coat. Place on baking sheet in single layer.
Bake for 35-45 minutes or until tender and lightly
browned. Set aside to cool before adding to salad.
2.To assemble the salad, add greens to a large bowl
and add roasted vegetables, chopped oranges, and
almonds.
3.To make the dressing, add all the dressing ingredients
- juice from one orange, olive oil, vinegar, mustard, salt
and pepper - to a mason jar and shake to combine.
4.Add enough dressing to salad to coat. Season with
salt and pepper and serve.
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67
4
Servings
Prep Time: 5 minutes
Total Time: 5 minutes
Meal
Type
Lunch, Dinner
Contributed by:
Source: Living Plate Teaching Kitchen
Grilled Chicken
• 1 1/2 lb chicken breast, pre-cooked
Prep
1. Chop or slice pre-cooked chicken breast
as a topping for salads.
68
2
Servings
Prep Time: 0 minutes
Total Time: 0 minutes
Meal
Type
Breakfast Lunch, Dinner
Snack, Side
Contributed by:
Source: Living Plate Teaching Kitchen
Dark Chocolate
• 1/2 oz Dark Chocolate
(70% + Dark Chocolate)
69
1
Servings
Prep Time: 5 minutes
Total Time: 5 minutes
Meal
Type
Snack
Contributed by:
Source: Living Plate
Pear
• 1 pear
70
4
Servings
Prep Time: 30 minutes
Total Time: 45 minutes
Meal
Type
Lunch, Dinner
Contributed by:
Source: Living Plate Teaching Kitchen
Bolognese Sauce with Spaghetti Squash
•• 48cup
spaghetti
squash, cooked
Brazil
nuts
• 4 kiwis
• 4 scallions, chopped
• 3 cloves garlic, minced or pressed
• 1 lb beef, ground
(Lean, grass fed- grass nished)
• 1 tsp oregano, dried
• 1 cup tomatoes, canned, chopped
• 1 cup nutritional yeast
• salt, to taste
• black pepper, to taste
Prep
1.Preheat oven to 400° F. Pierce skin of spaghetti
squash all around with a sharp knife. Place on a
baking sheet and roast in the oven until a knife inserts
easily, about 30-40 minutes. Cook time depends on
the size of the squash. Cut squash in half, remove
seeds, and pull apart esh to make spaghetti.
Make
1.In a heavy skillet, sauté the beef and sauté until
cooked through. Remove with a slotted spoon and set
aside.
2.In the same pan, sauté scallions, garlic, and oregano
until fragrant. Add the beef back to the pan with
tomatoes and simmer for 15 minutes.
3.Season with salt and pepper to taste.
4.Place 1 cup of spaghetti squash on each plate or
container, top with sauce, nutritional yeast*, and fresh
herbs [like basil] if desired.
Notes
*Can substitute nutritional yeast for feta cheese.
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6
Servings
Prep Time: 15 minutes
Total Time: 30 minutes
Meal
Type
Breakfast, Snack
Contributed by:
Source: Living Plate
One-Bowl Mini Pumpkin Nut Butter Muf ns
••• coconut
spray
8 kiwis
Brazil oil
nuts
4
• 1 cup almond butter (or alternative)
• 2/3 cup pumpkin purée
(not pumpkin pie mix) 2 eggs (large)
• 1 tsp vanilla extract
• 2 Tbs maple syrup
• 1/2 tsp baking soda
• 1 tsp apple cider vinegar
• 2 Tbs chocolate chips, dark optional
Prep
1.Preheat oven to 350°F.
2.Grease mini muf n with coconut oil spray.
Make
1.Add all ingredients, except coconut oil spray, to a
bowl and whisk until smooth and creamy.
2.Using a small ice cream scoop or two spoons, place
batter in mini muf n tins 3/4 way full.
3.Bake for about 10 minutes until tops spring back when
touched. (If using larger muf n tins, bake time will be
longer.)
4.Remove from oven and let stand two minutes before
removing from pan.
Notes
Opt for a natural nut butter. Check the ingredient list. The only ingredients for natural nut butter
will be the nut itself and maybe salt. Oil separation is natural. When you rst open the nut
butter, stir very well. If you have peanut or nut allergies in your home, a seed butter like Sunbutter
will work too.
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72
1
Servings
Prep Time: 15 minutes
Total Time: 30 minutes
Meal
Type
Breakfast
Contributed by:
Source: Living Plate
Breakfast Stuffed Peppers
••• 14
pepper,
8bell
Brazil
nuts halved, seeds removed
kiwis
• 3 eggs, whisked
• 2 Tbs almond milk, unsweetened
or sub another milk
• 1/2 cup kale, chopped
• 1/3 cup tomato, chopped
(1 medium sized plum tomato)
• 1/3 cup onion, chopped
(1/2 medium onion)
• 1 Clove garlic, minced
Prep
1.Cut bell pepper in half lengthwise, remove core and
seeds.
2.In a small bowl, whisk eggs with unsweetened almond
milk.
3.Chop kale, tomatoes, onion, and garlic.
Make
1.Cook pepper halves in a large sauté pan with 1/3 cup
of water for about ten minutes, or until tender. Turn
peppers over at the ve minute mark, continue to cook
the pepper for the remaining ve minutes.
2.In a separate medium sized pan, coated with cooking
spray, cook eggs. Stir slowly using a wooden spoon or
spatula, bringing in all the mixture from the edges of
the pan. Gently stir in kale, tomato, onion, and garlic.
3.Plate the pepper hallow side up, add in scrambled
eggs with vegetables.
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73
1
Servings
Prep Time: 5 minutes
Total Time: 5 minutes
Meal
Type
Breakfast, Snack
Contributed by:
Source: Living Plate
Grapefruit
• 1 Grapefruit, peeled
Prep
1.Peel and enjoy!
74
5
Servings
Prep Time: 10 minutes
Total Time: 55 minutes
Breakfast, Lunch, Dinner,
Snack, Side
Meal
Type
Contributed by:
Source: Living Plate
Salmon and Wild Rice Harvest Bowl
FOR THE BOWL
• 4 kiwis
• 7 cup kale, stems removed and chopped
Brazil
nutsower, cut into orets, roasted
•• 38cup
cauli
• 1 medium delicata squash, cut in half,
seeds removed, and cut into 1/4" slices
• 5 (4 oz.) llets salmon, cooked
• 1 cup wild rice, cooked
• 1/4 cup raw pistachios, chopped
• 1/2 cup pomegranate arils
(about 1/2 medium pomegranate)
Notes
For the cauli ower and squash: In a large bowl, combine
the cauli ower orets and squash with 2 tbsp olive oil. Toss
evenly and then sprinkle in 1/2 tsp curry powder, 1/4 tsp
salt, and 1/4 tsp pepper. Toss to thoroughly combine and
transfer to the lined baking sheet. Bake 20-25 minutes at
400°F until cauli ower and squash are soft and edges are
lightly browned. For the Salmon: On a lined baking sheet,
arrange the salmon llets and season to taste with salt
and pepper. Divide the 1 tbsp olive oil evenly and spread
around the tops and bottoms of the llets. Bake for 15-20
minutes at 400°F or until salmon begins to ake.
Prep
1.Massage kale, to become tender.
2.Roast cauli ower and delicata squash. (see notes)
3.Cook salmon. (see notes)
4.Cook wild rice according to the package directions.
Make
1.To assemble, divide the shredded kale evenly in the
bottom of ve shallow bowls.
2.Top with, cauli ower, delicata squash, salmon, wild
rice, pomegranate arils, and pistachios.
3.Drizzle with the tahini pesto, to taste (or dressing of
choice).
FOR THE DRESSING
4 kiwis
•• 1/4
cup olive oil
Brazil
nuts
•• 28Tbs
tahini
• 2 Tbs white balsamic vinegar
• 1 tsp Dijon mustard
• 1/2 cup fresh basil, loosely packed
• salt, to taste
• pepper, to taste
Make
1.Combine all ingredients in a high-speed blender and
puree until smooth.
2.Season to taste with salt and pepper.
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75
4
Servings
Prep Time: 10 minutes
Total Time: 40 minutes
Meal
Type
Breakfast, Lunch, Dinner,
Snack, Side
Contributed by:
Food As Medicine Recipes
Source: Food As Medicine
Veggie & Mushroom Tacos
•••24
8Tomatoes,
Brazil nutsmedium, Chopped
kiwis
• 2 Avocados, medium, Chopped
• 1/2 Onion, medium, Chopped
• 1/4 cup Cilantro, Chopped
• 2 Limes, Juiced
• 1/4 tsp Salt
• 1/2 tsp Black Pepper
• 1 cup Carrots, Shredded
• 1 cup Cabbage, red, Shredded
• 2 Tbs Olive Oil
• 2 Garlic Cloves, Minced
• 1 lb Mushrooms, sliced
Prep
1.Preheat oven to 350ºF
2.Wash and chop produce.
Make
1.In a medium bowl, mix together the tomatoes,
avocados, and half of the lime juice. Set aside
2.Wrap the tortillas in aluminum foil and place in the
oven for about 15 minutes. After 15 minutes, leave in
the oven with the heat off.
3.Heat the olive oil in a medium pan. Cook the onions
for about 10 minutes, then add the garlic and
mushrooms. Cook until soft, about another 10 minutes.
Remove from the pan to a bowl and season with salt,
pepper, cilantro, and the remaining lime juice.
4.Fill the tortillas with the mushroom mixture, the
avocado mixture, and shredded cabbage and carrots.
A serving is 2 tacos.
76
2
Servings
Prep Time: 15 minutes
Total Time: 6 hrs, 10 mins
Meal
Type
Breakfast, Lunch, Snack
Contributed by:
Source: Living Plate
Blood Orange Chia Pudding
••• 1/2
cup Greek
8 kiwis
Brazil
nuts Yogurt, nonfat, plain
4
(Or Preferred Non-Dairy Yogurt)
• 2 Blood Oranges, medium
• 3/4 cup Water
• 1/8 tsp Salt
• 2 Tbs Maple Syrup
• 6 Tbs Chia Seeds
• 1/4 cup Almonds, slivered, raw
Prep
1.Wash and dry blood oranges. Juice one one of the
blood orange, reserve the other for serving.
Make
1.Pour the yogurt, blood orange juice, water, salt, maple
syrup, and chia seeds into a large mason jar or
another sealable container. Tighten the lid and shake
well to combine.
2.Allow mixture to sit for 10 minutes before shaking
again. Place container in the refrigerator for at least 6
hours to allow the pudding to thicken.
3.When ready to serve, peel and cut the remaining
blood orange. Top the chia pudding with chopped
blood orange and slivered almonds.
77
Breakfast
Lunch
Mon
Tue
Wed
Thu
Fri
Sat
Tex-Mex
Scrambled
Eggs
Tex-Mex
Scrambled
Eggs
Sweet
Potato Flax
Waf es
Sweet
Potato Flax
Waf es
Buckwheat
Overnight
Oats
Buckwheat
Overnight
Oats
Homemade
Breakfast
Sausage
Homemade
Breakfast
Sausage
Pecans
Pecans
Arugula
Salad
Arugula
Salad
Chicken
Waldorf
Salad
Chicken
Waldorf
Salad
Turkey
Burgers +
Hamburger
Bun
Turkey
Burgers +
Hamburger
Bun
Wild Rice
Wild Rice
Collar Green Collar Green
Wraps w/
Wraps w/
Hummus
Hummus
Snack
Apple
Apple
Pears w/
Pears w/
Almond
Almond
Butter +
Butter +
Hemp Hearts Hemp Hearts
Vegan
Chocolate
Mousse
Vegan
Chocolate
Mousse
Honey
Mustard
Chicken +
Veggies
Honey
Mustard
Chicken +
Veggies
Tofu
Vegetable
Stir Fry
Tofu
Vegetable
Stir Fry
Sweet and
Smoky Mix
Sweet and
Smoky Mix
Sweet and
Smoky Mix
Sweet and
Smoky Mix
2 Brazil Nuts 2 Brazil Nuts
Dinner
Snack 2
Oven
Roasted
Sweet
Potato Fries
Oven
Roasted
Sweet
Potato Fries
Roasted
Broccoli
Roasted
Broccoli
Tarragon
Mustard
Salmon
Tarragon
Mustard
Salmon
Vegan
Chocolate
Mousse
Vegan
Chocolate
Mousse
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78
Grocery List
Dry Goods
Almond butter, 2 tbs
Avocado oil
Baking powder
Balsamic vinegar
Beef jerky, smoked, 10 oz
Black beans, 2/3 cup
Brazil nuts
Buckwheat groats
Cashews, raw, 6 cups
Cheddar almond our crackers
Chia seeds
Chickpeas, 2 cups
Chili powder
Cinnamon, ground
Cooking spray
Cumin, ground
Dark chocolate
Dijon mustard
Finely ground axseed, 1 cup
Garlic powder
Hemp hearts
Honey
Hot sauce
Low sodium soy sauce
Maple syrup
Oats
Dry Goods (cont.)
Rice vinegar
Sesame oil
Tahini
Tamari
Tapioca starch
Thyme, dried
Vanilla extract
Walnuts, raw
White chia seeds
Wild rice
Produce
Onion powder
Organic buns
Paprika
Pecans, raw
Pepitas
Scallions
Shallots
Spinach, 6 cups
Sweet potato, 2.5 lb
Tarragon
Grape tomatoes
Sweet potato puree
Meat/Fish
Chicken breast, 6 lb
Ground turkey breast, 4 lb
Salmon llets, 8 6-0z
Apples, 4
Arugula, 10 oz
Avocado, 1
Basil, 1/2 cup
Red bell pepper, 2
Soup/Stock
Chicken stock, 4 cups
Refrigerated
Broccoli, 3 lbs
Eggs, 14
Carrots
Extra rm tofu, 2lb
Celery
Silken tofu, 4 cups
Cilantro, 1/2 cup
Miso paste
Collard leaves, 12
Cremini mushrooms, 8 oz
Cucumber, seedless, 2
Parsley
Garlic
Olive oil
Produce (cont.)
Ginger
Grapes, 2 cups
Lemon, 2
Lime, 2
Pear, 2
Frozen
Edamame
Other
Olive oil
Probiotics, 12 capsules
Salt + pepper
Toppings: sliced banana,
walnuts, maple syrup
Onion
Sage, fresh
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79
2
Servings
Prep Time: 15 minutes
Total Time: 30 minutes
Meal
Type
Breakfast
Contributed by:
Source: Living Plate
Tex-Mex Scrambled Eggs
•• 18cup
tomatoes,
grape, halved
Brazil
nuts
• 4 kiwis
• 1/4 cup onion, nely chopped
• 1/4 cup pepper, red bell, chopped
• 2 Cloves garlic, minced
• 1/2 tsp olive oil
• 1/8 tsp salt
• 1/4 cup cilantro, fresh, chopped
• 1/3 cup black beans
• 4 eggs
• 1/2 avocado, sliced
Prep
1.Preheat oven to 400° F.
2.Cut cherry tomatoes in half, and chop onions, red
pepper, garlic, and cilantro.
3.Drain and rinse beans.
4.In a large bowl, whisk eggs.
5.Slice avocado.
Make
1.In a small bowl, combine grape tomatoes, onion, red
pepper, and garlic. Toss with olive oil.
2.On a sheet pan, lined with parchment paper evenly
spread the tomato mixture. Sprinkle with salt.
3.Bake for about 15 minutes until tomatoes begin to
break down. Remove from oven and toss with cilantro
and black beans.
4.In a medium sauté pan over medium-high heat, coat
a pan with cooking spray. Pour whisked eggs into the
pan and scramble until the desired doneness.
5.Remove eggs from the pan on two plates, top with
cherry tomato mixture and serve with avocado slices.
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80
2
Servings
Prep Time: 5 minutes
Total Time: 1 hour
Meal
Type
Side
Contributed by:
Source: Living Plate
Wild Rice
• 1 cup wild rice, rinsed 2 cup water
8 kiwis
Brazil nuts
•• 4
• 1 1/2 tsp olive oil
• 1 tsp salt
• 1 tsp cumin, ground
Make
1.Combine rice, oil, salt and cumin with 2 cups water in
a medium sauce pan.
2.Place pan over high heat and bring to a boil.
3.Reduce heat to maintain simmer and cook, covered,
until rice is tender and no water is left in pot, about 1
hour
4.If rice seems to be cooked and there is still water in
the pot, drain the rice.
Notes
You can also use a rice cooker if you have one.
81
4
Servings
Prep Time: 15 minutes
Total Time: 30 minutes
Meal
Type
Lunch, Dinner
Contributed by:
Source: Living Plate Teaching Kitchen
LF Collard Green Wraps With Hummus and Miso Ginger Dipping Sauce
COLLARD GREEN WRAPS WITH HUMMUS
• 4 kiwis
• 6 collard leaves large
Brazil
nuts
•• 28cup
water
• 1 bell pepper, red, sliced thinly
• 1 cucumber, seedless, sliced thinly
• 6 scallions, green tops only,
cut lengthwise into strips
• 1 cup chickpeas, rinsed and drained
• 1 lemon, juiced (for 2 Tbs juice)
• 1 Tbs tahini
• 2 Tbs olive oil, garlic-infused
• 1 cup spinach, packed
• 1/4 tsp salt
• 3 carrots, peeled and sliced thinly
• 1/4 cup basil, leaves
(or cilantro, parsley, etc.)
Prep
1. To crush spines of collards: Lay collard leaf on at surface. Place
the back of a chef’s knife on lower part of collard spine – place
pressure on at part of knife until spine is crushed, lightly tapping if
necessary.
2.Place 2 cups of water in a shallow sauté pan. Bring to a boil then
reduce to a simmer. Using tongs, plunge collard leaves, one at a
time, in the water for 30 seconds until soft and bright green.
Remove leaves to paper towel-lined plate to dry.
3.Prepare vegetables according to directions.
Make
1. Add beans, lemon juice, tahini, and oil to a food processor. Pulse
until just smooth with some texture. Pulse in spinach.
2.Season with salt.
3.Place one collard wrap on a at surface and place ¼ cup of hummus on the top two-thirds. Top with
vegetables and roll wrap once, folding in one end, then complete wrap. One end will remain open.
GINGER MISO DIPPING SAUCE
• 4 kiwis
• 1 Tbs ginger, grated
• 8 Brazil nuts
• 1/3 cup tahini, creamy 1
• tsp miso paste, yellow 1
• Tbs tamari
• 1 Tbs rice vinegar
Prep
1. Peel and grate ginger.
Make
Notes
These wraps are an
excellent way to use
up leftover
vegetables.
1. Add all ingredients to a bowl or Mason jar and
whisk until combined.
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82
1
Servings
Prep Time: 0 minutes
Total Time: 0 hour
Meal
Type
Snack, Side
Contributed by:
Source: Living Plate
Apple
••• 14
8apple
Brazil nuts
kiwis
83
4
Servings
Prep Time: 0 minutes
Total Time: 0 minutes
Meal
Type
Snack
Contributed by:
Source: Living Plate Teaching Kitchen
2 Brazil Nuts
• 8 Brazil nuts
84
4
Servings
Prep Time: 10 minutes
Total Time: 30 minutes
Meal
Type
Side
Contributed by:
Source: Living Plate
Oven Roasted Sweet Potato Fries
••• 14
olive
oil
8Tbs
Brazil
nuts
kiwis
• 1/2 tsp salt
• 1 tsp garlic powder
• 1/2 tsp paprika
• 2 Tbs fresh parsley, chopped
• 1 Tbs tapioca starch
(arrowroot or cassava will work too)
Prep
1.Preheat oven to 375ºF.
2.Place sweet potatoes in a large bowl and toss with
olive oil, salt, garlic powder, paprika, and tapioca
starch.
Make
1.Place the potatoes on a parchment-lined sheet pan.
2.Bake for about 25-30 minutes depending on the size
of your sweet potato fries.
3.Serve with fresh chopped parsley and a bit more salt
if desired.
Notes
AIR FRYER VERSION: Preheat air fryer to 375°F. Use less oil [about 1 teaspoon] and follow
directions for the rest of the ingredients. Cook for 20 minutes, tossing once during cooking time.
85
4
Servings
Prep Time: 5 minutes
Total Time: 25 minutes
Meal
Type
Side
Contributed by:
Source: Living Plate
Roasted Broccoli
• 2 Heads broccoli, cut into small orets
8 kiwis
Brazil nuts
•• 4
• 1 Tbs olive oil
• salt, to taste
• black pepper, to taste
Prep
1.Preheat oven to 400°.
2.Chop broccoli into orets.
Make
1.Toss broccoli with olive oil, salt and pepper to taste.
2.Roast for 15-20 minutes.
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86
4
Servings
Prep Time: 15 minutes
Total Time: 30 minutes
Meal
Type
Lunch, Dinner
Contributed by:
Source: Julie Harrington, RD
Tarragon Mustard Salmon
••• 44
Dijon
mustard
8Tbs
Brazil
nuts
kiwis
• lemon, juiced (for 1.5 tbsp)
• 1 1/2 Tbs tarragon, fresh, minced
(or 1/2 teaspoon dried)
• 1/2 tsp salt
• 1/2 tsp pepper
• 1 tsp olive oil
• 4 (6 oz.) salmon llets
Prep
1.Preheat oven to 400 degrees F.
2.Line a baking sheet with parchment.
Make
1.In a small bowl, combine Dijon mustard, lemon juice,
tarragon, salt, and pepper. Set aside.
2.Place salmon on baking sheet. Brush salmon llet with
olive oil. Bake 12 minutes.
3.Remove salmon from pan and spread mustard mixture
evenly on the salmon llet. Bake for additional 4-5
minutes or until internal temperature reaches 145
degrees F.
4.Serve with quinoa and vegetables of your choice.
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87
4
Servings
Prep Time: 15 minutes
Total Time: 2 hrs, 15 mins
Meal
Type
Snack
Contributed by:
Source: Living Plate Teaching Kitchen
Vegan Chocolate Mousse
••• 24
sage,
fresh, chopped
8tsp
Brazil
nuts
kiwis
• 1 tsp rosemary, fresh, chopped
• 1 lb turkey, ground
• 1/2 tsp garlic powder
• 1/4 tsp thyme, dried
• 1 tsp salt
• 2 Tbs olive oil (or coconut oil)
Prep
1.Chop herbs.
Make
1.Place turkey, herbs, and salt in a bowl a mix together
using your hands to combine.
2.Refrigerate for at least 1 hour or overnight.
3.Form mixture into four patties no more than 1/2" thick.
4.Use oil to coat skillet and cook sausages in batches
about 5 minutes per side or until no longer pink in the
middle [center must reach 165°F].
5.You can also bake in a 400°F oven on a parchmentlined baking sheet for
6.25 minutes.
88
4
Servings
Prep Time: 35 minutes
Total Time: 50 minutes
Meal
Type
Breakfast, Side
Contributed by:
Source: Living Plate Teaching Kitchen
Quick Homemade Breakfast Sausage
••• 54
darknuts
chocolate, chopped
8oz
Brazil
kiwis
• 2 Tbs maple syrup
• 1 tsp vanilla extract
• 1/4 tsp salt
• 1 cup silken tofu
• 1 Tbs water
Prep
1.Melt the chocolate in a bowl over a double boiler.
Remove the pan from the heat as soon as the
chocolate has melted - be very careful not to burn it.
Make
1.In a blender combine the maple syrup, vanilla extract,
silken tofu, water, and melted chocolate. Blend until
thoroughly combined.
2.Divide equally between 4 - 1/2 cup ramekins or mason
jars. Cover and refrigerate for at least 2 hours.
Notes
Top with raspberries!
89
4
Servings
Prep Time: 15 minutes
Total Time: 35 minutes
Meal
Type
Breakfast, Snack
Contributed by:
Source: Julie Harrington, RD
Sweet Potato Flax Waf es
••• 3/4
cup sweet
8 kiwis
Brazil
nuts potato puree,
4
canned or fresh(about 1 medium sweet
potato -baked and esh scooped out)
• 1/2 cup oats, old-fashioned, gluten-free if
• necessary
• 1/2 cup nely ground axseed
• 1 cup unsweetened almond milk,
or alternative 2 eggs
• 1 Tbs cinnamon
• 1/4 tsp baking powder
• 1/8 tsp salt
• cooking spray
Make
• Toppings (optional):
sliced banana
walnuts
maple syrup
5.Top waf es with sliced bananas, walnuts, and syrup,
if desired. Serving size = 2 waf es.
1.Add all ingredients to a blender and blend until
smooth. Let batter sit for 10 minutes.
2.Preheat waf e iron to medium-high heat. Spray with
cooking spray.
3.Pour 1/3 cup of batter into waf e iron. Cook until
desired consistency
4.(about 3-4 minutes per side).
Notes
To make sweet potato puree: Score a sweet potato with a paring knife. Wrap in tin foil and bake
until soft. When cool enough to handle, scoop out the esh and puree. Make a batch of these
waf es ahead of time. They freeze well. Just pop them in the toaster to warm up.
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90
4
Servings
Prep Time: 5 minutes
Total Time: 5 minutes
Meal
Type
Dinner, Side
Contributed by:
Source: Adapted from Gathered table
Arugula Salad
•• 58oz
arugula
Brazil
nuts
• 4 kiwis
• 1 Tbs balsamic vinegar
• 2 Tbs olive oil
Make
1.Place arugula on plates.
2.Drizzle balsamic vinegar and olive oil over arugula
and serve.
91
6
Servings
Prep Time: 15 minutes
Total Time: 30 minutes
Meal
Type
Lunch, Dinner
Contributed by:
Source: Julie Harrington, RD
Confetti Turkey Burgers
• 1 medium red bell pepper, f
8 kiwis
Brazil
nuts
•• inely
4
chopped
•
•
•
•
•
•
•
•
1 red onion, nely chopped
2 cup spinach, nely chopped
1 lb ground turkey breast
1/2 cup feta cheese, crumbled
1/2 cup ground axseed
1 large egg
1/8 tsp salt
1/8 tsp pepper
Prep
1.Prep all the vegetables, and set aside in a bowl.
Make
1.Preheat grill.
2.To the bowl with vegetables, add the ground turkey,
feta cheese, axseed, egg, salt, and pepper in a large
bowl. Mix together until all ingredients are
incorporated together. Form into 6 patties.
3.Grill each side for about 5-7 minutes (or bake in the
oven at 350°F for 15 minutes), or until internal
temperature reaches 165°F.
4.Put on top of a whole wheat bun and with your
favorite healthy toppings.
Hamburger Bun
• 6 Organic Bun
Choose Sprouted Grain If Possible
Make
1.Serve with your favorite burger!
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92
4
Servings
Prep Time: 15 minutes
Total Time: 50 minutes
Meal
Type
Lunch, Dinner
Contributed by:
Source: Living Plate Teaching Kitchen
One Skillet Honey Mustard Chicken and Veggies
••• 14
lb Chicken
Breast Bone in, skin on
81/2
Brazil
nuts
kiwis
• Salt, kosher, to taste
• 1 tsp Black Pepper, ground
• 1 Tbs Garlic Powder
• 1 Tbs Olive Oil
• 3 Heads Broccoli, orets separated
• 5 Carrots, Chopped
• 2 Shallots, Chopped
• 2 cup Chicken Stock, low sodium
• 2 Tbs Honey
• 5 Tbs Dijon Mustard, smooth
• 2 Tbs Water
Prep
1.Clean chicken breasts of excess skin and pat dry with
paper towels.
Make
1.Season chicken breasts with salt, pepper, and 1 Tbsp. of
garlic powder.
2.Heat 2 tsp olive oil in a large skillet over medium-high heat.
Place chicken breasts skin side down and sear for 5 minutes
until skin becomes golden and crisp. Flip and sear an
additional 5 minutes. Remove chicken breasts to a paper
towel lined plate.
3.Reduce heat to medium, add the broccoli with remaining
olive oil and cook for 3 minutes. Add the carrots and cook
for 3 minutes. Add the shallots and cook for an additional
minute.
4.In a small bowl combine remaining ingredients. Pour this
mixture over the vegetables and stir to evenly coat. Reduce
heat to medium-low, place chicken breasts back in the pan
on top of the vegetables and cover with either a lid or tinfoil
if necessary.
5.Allow the chicken and vegetables to braise over low heat
until chicken is cooked through and vegetables are tender,
approximately 20-25 minutes.
6.Serve warm.
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93
8
Servings
Prep Time: 0 minutes
Total Time: 0 minutes
Meal
Type
Lunch, Side, Snack
Contributed by:
Source: Living Plate
Sweet and Smoky Mix
••• 14
Cheddar,
8box
Brazil
nuts Almond Flour Crackers
kiwis
or alternative
• 1 (2.5 oz) bag Beef Jerky, smoked
• 1 Tbs chili powder
• 2 Tbs maple syrup
• 1/2 tsp garlic powder
• 1/2 tsp onion powder
• 1 cup cashews, raw
• 1 cup pepitas
• 1 Tbs white chia seeds
Prep
1.Preheat oven to 325°F.
2.Line a sheet pan with parchment paper.
Make
1.In a bowl, combine chili powder, garlic powder, onion
powder, and maple syrup.
2.Toss cashews, pepitas, and white chia seeds in spice
mixture.
3.Place on sheet pan and bake for 15-20 minutes toss
occasionally.
4.In a large bowl, combine beef jerky and crackers with
the baked cashews, pepitas, and chia seeds.
Notes
A better for you version of your favorite cheesy childhood
crackers, with taste & nutrition that adults and kids adore.
94
2
Servings
Prep Time: 15 minutes
Total Time: 6 hrs 30 mins
Meal
Type
Breakfast
Contributed by:
Source: Living Plate
Buckwheat Overnight Oats
••• 3/4
cup buckwheat
groats
8 kiwis
Brazil
nuts
4
• 1 1/2 cup almond milk,
unsweetened vanilla
• 2 Tbs oats can use instant or
gluten-free if necessary
• 1 Tbs chia seeds
• 1/2 tsp cinnamon
• 1 tsp maple syrup
Make
1.Place all ingredients in a mason jar and shake
vigorously. Let stand for 10 minutes, shake again then
store in refrigerator overnight. Stir in the morning and
add low-glycemic fruit.
2.Enjoy with berries or sliced banana and a tablespoon
unsalted nuts, if desired.
Notes
You can do this recipe with all oatmeal to if you would like,
just eliminate buckwheat and add 1 cup more oats.
95
2
Servings
Prep Time: 0 minutes
Total Time: 0 minutes
Meal
Type
Breakfast, Lunch, Dinner,
Snack, Side
Contributed by:
Source: Living Plate
Pecans
••• 1/2
cup Pecans,
8 kiwis
Brazil
nuts raw
4
Make
1.Prepare to your liking or practitioner
recommendation and enjoy!
Notes
Recommendations for preparation:
Enjoy raw or toast in a 400℉ oven for 5 minutes.
96
4
Servings
Prep Time: 15 minutes
Total Time: 30 minutes
Meal
Type
Lunch, Dinner
Contributed by:
Source: Living Plate
Chicken Waldorf Salad with Yogurt
81/2
Brazil
nuts breast, cooked and
••• 14
kiwis
lb chicken
cubed 1/4 cup Greek yogurt, plain
• 2 tsp Dijon mustard
• 1/4 tsp salt
• 2 Tbs parsley, fresh, chopped
• 2 stalks celery, chopped
• 1 apple, chopped
• 1 cup grapes, cut in half
• 1/4 sweet onion, chopped
• 1/4 cup walnuts, raw, chopped
• 3 cup romaine lettuce, shredded
Prep
1.Cook chicken breasts. We like using our slow cooker
[add breasts to crockpot with 2 cups water and cook
on high for 3-4 hours - stays nice and moist]. You
could also simmer stovetop or roast in oven.
2.Chop parsley, celery, apple, grapes, onion, and
walnuts.
3.Shred romaine [any leafy green will do].
Make
1.Stir together yogurt, mustard, salt, and parsley.
2.In a large bowl add chopped chicken with rest of
ingredients. Add yogurt mixture and stir well.
3.Season with salt and pepper and serve on a bed of
shredded romaine.
97
1
Servings
Prep Time: 5 minutes
Total Time: 5 minutes
Meal
Type
Breakfast, Snack, Side
Contributed by:
Source: Living Plate
Pears with Almond Butter & Hemp Hearts
Make
••• 14
sliced
8pear,
Brazil
nuts
kiwis
• 1 Tbs almond butter
• 1 Tbs hemp hearts
• 1/2 tsp cinnamon
1.Drizzle pear slices with almond butter.
2.Sprinkle with hemp hearts and cinnamon.
Optional: add a pinch of aky salt.
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4
Servings
Prep Time: 15 minutes
Total Time: 30 minutes
Meal
Type
Lunch, Dinner
Contributed by:
Source: Dietitian Debbie, RD
Tofu Vegetable Stir Fry
••• 14
extranuts
rm tofu, drained (Organic)
8lbkiwis
Brazil
• 2 Tbs avocado oil
• 1 1/2 tsp sesame oil
• 1 1/8 lb broccoli
• 1 red bell pepper, cut into strips
• 3 carrots, peeled and cut into strips
• 4 oz cremini mushrooms
• 2 Tbs water
• 3 Tbs low sodium soy sauce (or coconut
aminos) 2 Tbs hot sauce optional
• 2 Cloves garlic
• 2 Tbs ginger, peeled and grated
• 1/4 tsp pepper
• 1 cup edamame, defrosted
• 1 cup cashews, raw
Prep
1.Cut the tofu in half long ways, wrap in paper towels
and press under a heavy object for 15 minutes.
2.Cut into 1" cubes.
Make
1.Heat 1 tablespoon of the oil in a non-stick skillet and
add the tofu. Let tofu cook for 3 minutes on one side
until golden brown. Gently turn onto the next side and
repeat until most every side is golden brown.
2.To cook the vegetables, add the remaining 1
tablespoon of avocado oil and sesame oil into a
large, deep skillet. Add the broccoli, pepper, carrots,
mushrooms and water. Toss and cook for 1 minute
then cover and cook for 10 minutes.
3.Remove the lid and add the soy sauce, sriracha, garlic,
ginger, black pepper, edamame, and cashews. Cook
for 3-4 minutes or until edamame are thawed and any
liquid is cooked off. Toss in the tofu right before
serving.
4.Optional: Serve over cauli ower rice.
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Breakfast
Lunch
Snack
Dinner
Mon
Tue
Wed
Thu
Fri
Sat
Chocolate
Almond
Maple
Quinoa
Breakfast
Bowl
Chocolate
Almond
Maple
Quinoa
Breakfast
Bowl
Chocolate
Almond
Maple
Quinoa
Breakfast
Bowl
Fried Eggs
with
Avocado +
Fruit
Fried Eggs
with
Avocado +
Fruit
Fried Eggs
with
Avocado +
Fruit
Chicken
Apple
Sausage
Chicken
Apple
Sausage
Chicken
Apple
Sausage
Butternut
Squash +
Quinoa
Salad
Butternut
Squash +
Quinoa
Salad
Butternut
Squash +
Quinoa
Salad
Pumpkin
Seeds
Pumpkin
Seeds
Pumpkin
Seeds
Orange
Orange
Orange
Grapefruit
Kale Salad
Grapefruit
Kale Salad
Grilled
Chicken
Grilled
Chicken
Detox Hearty Detox Hearty
Lentil Soup Lentil Soup
Chickpea
Chickpea
Chickpea
Cookie
Cookie
Cookie
Dough Bites Dough Bites Dough Bites
PecanPecanPecanGluten-Free Gluten-Free Gluten-Free
Crusted Fish Crusted Fish Crusted Fish Corn Muf ns Corn Muf ns Corn Muf ns
Garlic
Parmesan
Roasted
Brussel
Sprouts
Snack 2
Grapefruit
Kale Salad
Garlic
Parmesan
Roasted
Brussel
Sprouts
Garlic
Parmesan
Roasted
Brussel
Sprouts
One Pot
One Pot
One Pot
Chicken Chili Chicken Chili Chicken Chili
Homemade Homemade Homemade Black Forest Black Forest Black Forest
Coconut Milk Coconut Milk Coconut Milk
Chia
Chia
Chia
Yogurt
Yogurt
Yogurt
Pudding
Pudding
Pudding
Plum
Plum
Plum
fi
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100
Grocery List
Dry Goods
Produce
Other
Almond our
Apple, 3
Coconut oil spray
Almond, 1.5 pt
Avocados, 6
Coconut oil
Apple cider vinegar
Bell peppers, 12
Probiotics, 12 capsules
Baking powder
Brussel sprouts, 3 lb
Cacao powder
Butternut squash, 6 lb
Canned coconut milk
Figs, 36
Chia seeds
Cilantro
Canned chickpeas, 4.5 cup
Garlic, 3 heads
Chili powder
Grapefruit juice
Chocolate chips
Grapefruits, 6
Cocoa nibs
Kale, 3 qt
Cocoa powder
Lacinto kale, 10.5 cups
Coconuts cream, 6 14-oz cans
Lemon, 3
Coconut our
Onion, 3
Cornmeal
Oranges, 6
Fire roasted crushed tomatoes,
3 28-oz cans
Parsley
Garlic powder
Pomegranate seeds,
4.5 cups
Ground cumin
Chicken broth, 6 cups
Veggie broth, 10 cups
Maple syrup
Dijon mustard
Paprika
Peanut butter, creamy, 1.5 cup
Pecans, raw, 3 cups
Pumpkin seeds, raw, 3/4 cup
Quinoa, 6 cups
Red kidney beans, 6 15-oz cans
Red wine vinegar
Ground sage
Turbinado sugar
Vanilla extract
Plums, 6
Meat/Fish
Chicken breast, 4.5 lb
Chicken breast, ground, 3 lb
Shredded rotisserie chicken,
9 cups
Sole (or other white sh),
12 6 oz llets
Refrigerated
Eggs, 27
Parmesan cheese
Plain greek yogurt, 1.5 cup
Unsweetened almond milk,
5.5 cups
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101
1
Servings
Prep Time: 15 minutes
Total Time: 20 minutes
Meal
Type
Breakfast
Contributed by:
Source: Living Plate
Chocolate Almond Maple Quinoa Breakfast Bowl
••• 1/2
cup quinoa,
8 kiwis
Brazil
nuts cooked
4
• 1/2 cup unsweetened almond milk
• 1 tsp maple syrup
• 1 tsp chia seeds
• 1 tsp cacao powder
• 1 oz chocolate chips
• 1/8 tsp sea salt
• 2 Tbs almonds, roasted and unsalted,
chopped
Prep
1.Rinse quinoa in a ne mesh sieve under cool water
until the water runs clear.
2.Place the quinoa* and appropriate amount of
water** in a saucepan over medium-high heat to
bring to a boil.
3.Once boiling, reduce heat to a simmer and cover
pot. Simmer until all water is absorbed and quinoa is
tender- approximately 15 minutes.
4.Remove from heat and uff with a fork. Quinoa can
be used for breakfast bowls immediately or can be
left uncovered to allow to cool and be used later.
Make
1.In a bowl, combine cooked quinoa, almond milk,
maple syrup, chia seeds, and cacao powder.
Notes
2.Garnish with chocolate chips, almonds, and sea salt.
Cooked quinoa can be stored in an airtight container in the refrigerator for up to 5 days.
*Quinoa doubles to triples in volume. 1 serving is approximately ¼ dry, yielding between ½ and ¾ cup of
cooked quinoa*
**The ratio is 1 part quinoa: 2.5 parts water. This creates a slightly mushy, soft rice texture. A ratio of 1:2
can be used if a little more bite is desired
***Bowls can be served warm or room temperature, depending on preference***
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1
Servings
Prep Time: 15 minutes
Total Time: 35 minutes
Meal
Type
Lunch, Side
Contributed by:
Source: Dietitian Debbie, RD
Grapefruit Kale Salad
SALAD
• 4 kiwis
• 1/2 cup quinoa
Brazil
•• 18 1/2
cupnuts
low-sodium vegetable broth
• 3 1/2 cup lacinto kale, chopped
• 1 1/2 tsp olive oil
• 2 grapefruits
(1 peeled and sliced, and 1 juiced)
• 1/2 cup pomegranate seeds
(1/2 pomegranate)
• 3/4 cup almonds, chopped
DRESSING
• 4 kiwis
• 2 Tbs olive oil
• 8 Brazil nuts
• 1 Tbs apple cider vinegar
• 2 Tbs grapefruit juice
(from 1/2 of grapefruit)
• salt, to taste
• pepper, to taste
Prep
1.Rinse quinoa.
2.Remove stems and chop kale.
3.Peel and cut one the grapefruits into segments, removing
most of the white skin, juice 1/2 of second grapefruit.
4.Chop almonds.
Make
1.Place quinoa and broth in a small saucepan. Bring to a
simmer and cover. Cook for about 15 minutes or until most
of the broth has been absorbed by the quinoa. Remove
the lid and cook off the rest of the broth, about 5-7
minutes. Set aside to cool.
2.Place chopped kale in a large mixing bowl and toss with
1/2 tablespoon olive oil. Use your hands to massage the
oil into the kale.
3.Add cut grapefruit to the bowl with the kale along with
the pomegranate seeds, almonds, and cooled quinoa.
4.Add grapefruit juice and the rest of the dressing
ingredients into a jar. Screw on the lid and shake to mix
the dressing. Pour over salad and toss to coat and serve.
103
4
Servings
Prep Time: 5 minutes
Total Time: 5 minutes
Meal
Type
Lunch, Dinner
Contributed by:
Source: Living Plate Teaching Kitchen
Grilled Chicken
• 1 1/2 lb chicken breast, pre-cooked
Prep
1. Chop or slice pre-cooked chicken breast
as a topping for salads.
104
6
Servings
Prep Time: 15 minutes
Total Time: 30 minutes
Meal
Type
Snack, Side
Contributed by:
Source: Living Plate
Chickpea Cookie Dough Bites
••• 14
cupnuts
chickpeas, canned, drain and
81/2
Brazil
kiwis
RESERVE FLUID ( uid is known as
aquafaba)
• 2 tsp vanilla extract
• 1/2 cup peanut butter, creamy
• 1/4 cup maple syrup
• 1 pinch salt (only if peanut butter is
unsalted) 1/3 cup almond our, ne,
blanched
• 1/2 cup chocolate chips, mini, divided
• 1/4 tsp coconut oil, melted
Prep
1.Drain chickpeas and reserve uid.
Make
1.Add chickpeas through salt to a food processor.
Process until combined.
2.Add chickpea uid [aquafaba] to separate bowl and
with hand mixer or standing mixer with whisk
attachment, beat until foam develops.
3.Add 1 cup of aquafaba foam to dough and pulse until
combined.
4.Pulse in almond our and 1/4 cup of chocolate chips.
5.Using an ice cream scoop [or two spoons] scoop
dough onto a parchment-lined cookie sheet and place
in freezer for one hour +.
6.Place 1/4 cup of chocolate chips and coconut oil in a
small bowl and melt in the microwave [or stovetop]
until smooth and glossy.
7.Using two forks, roll frozen bites in chocolate and
return to pan. Store in the freezer until ready to eat.
Notes
These taste exactly like peanut butter cups! Feel free to top with chopped seeds, nuts, or coconut
after glazing with chocolate.
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105
4
Servings
Prep Time: 5 minutes
Total Time: 20 minutes
Meal
Type
Dinner, Snack, Side
Contributed by:
Source: Living Plate
Garlic, Parmesan Roasted Brussel Sprouts
• 1 lb Brussels sprouts
8 kiwis
Brazil nuts
•• 4
• 8 cloves garlic, peeled and halved
• 2 Tbs olive oil
• salt, to taste
• pepper, to taste
• 4 Tbs parmesan cheese
Prep
1.Preheat oven to 400ºF.
2.Peel garlic. Slice garlic cloves and sprouts in half.
3.Grate cheese.
Make
1.Toss sprouts and garlic with olive oil, salt and pepper.
2.Sprinkle with parmesan and bake for 10-12 minutes. (If
you don't like toasty melted cheese you can also
sprinkle them with the cheese after they roast.)
106
Servings
Prep Time: 15 minutes
Total Time: 30 minutes
Meal
Type
Dinner
Contributed by:
Source: Living Plate
Pecan-Crusted Fish
• 4 (6 oz.) llets sole (or other white aky
8 kiwis
Brazil nuts
•• 4
sh like trout, halibut, cod, tilapia)
• 1 Tbs olive oil
• 1 cup pecans, raw, chopped
• 1/2 tsp salt
• 1 tsp pepper
• 2 Tbs parsley, fresh, chopped
• 1 lemon, Cut into wedges
Prep
1.Chop the pecans and parsley.
2.Slice the lemon into wedges.
Make
1.Preheat oven to 400°F and line a large baking sheet
with parchment paper.
2.Brush llets with oil.
3.Toss pecans with salt, pepper, and parsley.
4.Dip sh llets into mixture.
5.Cover loosely with aluminum foil to seal in moisture.
6.Bake for 15-20 minutes, removing foil for the last 5
minutes.
7.Serve with lemon wedges.
Notes
Note that cooking times must be adjusted according to the type of sh selected.
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107
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4
6
Servings
Prep Time: 10 minutes
Total Time: 48 Hours
Meal
Type
Breakfast, Side, Snack
Contributed by:
Source: Living Plate
Homemade Coconut Milk Yogurt
•• 2814-ounce
cans coconut cream
Brazil nuts
• 4 kiwis
(see notes)
• 4 capsules probiotics (see notes)
Make
Prep
1. Place the glass jars you will be using in a large pot of water - be sure
that are covered with water. Bring to a boil then turn off the heat
and let jars sit in the hot bath for 10 minutes. Remove with tongs and
set aside on a wire rack to cool completely and air dry.
1. Once jars are cooled, you can add the coconut milk. You will need a 4 cup
2.jar per can of coconut milk.
3. Whisk coconut milk to ensure it is creamy without lumps.
4.Add 2 capsules of probiotics per can of coconut milk - simply twist the capsule over the jar and the powder
probiotic will be released into the milk.
5. VERY IMPORTANT: Stir in probiotic with a wooden spoon as the metal will affect the growth of probiotics. Stir until
creamy and powder is well incorporated.
6.Place cheesecloth, or thin towel over the top of each jar and secure with a rubber band.
7. Set jars in a warm place without a draft [I keep on my kitchen counter near, but not right next to, the stove] and
allow the probiotics to do their work for 48 hours!
8.Sample yogurt with a wooden spoon and if you want more tartness, you can let jars stand for another day.
9. Once the yogurt is the texture and tartness you want, cover, and place the jars in the refrigerator for up to a week.
10.Add sweetener and fruit of choice just before consuming. You can use coconut yogurt for savory dishes as well.
Notes
1 serving is about 1/2 cup.
Coconut Cream: Coconut cream works best [vs. coconut milk] for a thicker result. Watch this video by Minimalist
Baker for the best breakdown I've seen on which brands and forms work best. I have had a similar experience with
making coconut yogurt and prefer the Aroy-D brand of coconut cream.
Selecting probiotics: Purchase 10-billion CFU + capsules from reliable sources - they need to contain powdered
probiotics on the inside. There are some probiotics that need to be refrigerated and some that are shelf-stable. Check
with your healthcare practitioner to see which probiotic supplement is best for you.
108
2
Servings
Prep Time: 0 minutes
Total Time: 0 minutes
Meal
Type
Breakfast, Snack, Side
Contributed by:
Source: Living Plate
Plum
••• 24
8Plums
Brazil nuts
kiwis
109
4
Servings
Prep Time: 15 minutes
Total Time: 30 minutes
Meal
Type
Breakfast, Snack
Contributed by:
Source: Living Plate
Fried Eggs with Avocado and Fruit
•• 68eggs
Brazil nuts
• 4 kiwis
• 2 avocados
• 12 gs, fresh (or other fruit)
Prep
1.Remove esh from avocados.
2.Slice gs or other fruit.
Make
1.Heat a non-stick pan or griddle, spray with oil and fry
eggs on both sides until center is rm.
2.Serve eggs with avocado and fruit.
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110
4
Servings
Prep Time: 10 minutes
Total Time: 15 minutes
Meal
Type
Breakfast, Side
Contributed by:
Source: Living Plate Teaching Kitchen
Chicken Apple Sausage
••• 14
chicken
breast, ground 1 apple,
8lbkiwis
Brazil
nuts
peeled and grated 1/2 tsp sage,
ground
• salt, to taste
• black pepper, to taste
• 1 Tbs olive oil
Prep
1.Peel and grate the apple with a cheese grater.
Make
1.In a large bowl, combine ground chicken, diced apple,
ground sage, salt and pepper, and combine until well
mixed.
2.Use hands to form 4 patties.
3.Heat 1 tbsp olive oil in a pan over medium heat.
4.Add chicken patties to pan and cook for 3-4 min each
side.
5.Remove from heat and enjoy!
111
4
Servings
Prep Time: 10 minutes
Total Time: 30 minutes
Meal
Type
Lunch, Dinner, Side
Contributed by:
Source: Living Plate Teaching Kitchen
Butternut Squash and Quinoa Salad with Maple Mustard Dressing
SALAD
• 4 kiwis
• 2 lb butternut squash, peeled,
• seeded,
8 Brazil and
nutscubed 1 cup quinoa, rinsed
•
•
•
•
2 cup vegetable broth, low-sodium
1 Tbs olive oil
4 cup kale, chopped
1 cup pomegranate seeds
Make
Prep
1.Preheat oven to 400°F and line baking sheet
with parchment paper.
2.Peel and chop the squash.
3.Remove tough stems from kale and chop.
1.Toss butternut squash with oil, add to the baking pan, and roast in the oven for about
15-20 minutes until soft and slightly browned.
2.Meanwhile, add quinoa to a small saucepot and cover with broth. Bring to a boil, then
cover and simmer for ~12-15 minutes until all the liquid is absorbed. Remove from heat
and add to a large bowl.
3.Add kale to warm quinoa and stir [heat will slightly wilt leaves.]
4.When the butternut squash is done, add to the bowl of quinoa and kale. Stir in
pomegranate seeds and toss with dressing.
DRESSING
• 4 kiwis
• 3 Tbs red wine vinegar
• 8 Brazil nuts
• 1/4 cup olive oil
• 1 tsp mustard, Dijon
• 1 tsp maple syrup
• 1/4 tsp garlic powder
• salt, to taste
Notes
Make
1.Add all ingredients to a
mason jar tted with a
lid and shake to
combine.
If pomegranate seeds
are not available you
can replace them
with chopped red
apple or roasted
cherry tomatoes.
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2
Servings
Prep Time: 0 minutes
Total Time: 0 minutes
Meal
Type
Breakfast Lunch, Dinner
Snack, Side
Contributed by:
Source: Living Plate Teaching Kitchen
Pumpkin Seeds
• 1/4 cup pumpkin seeds, raw
Make
1.Sprinkle on top you your favorite recipe or just enjoy
alone!
113
2
Servings
Prep Time: 1 minutes
Total Time: 1 minutes
Meal
Type
Snack
Contributed by:
Source: Living Plate
Orange
••• 24
8Oranges
Brazil nuts
kiwis
Make
1.Enjoy!
114
Servings
Prep Time: 15 minutes
Total Time: 30 minutes
Meal
Type
Breakfast, Snack
Contributed by:
Source: Living Plate
Gluten-Free Corn Muf ns
Prep
• 1/3 cup coconut our
8 kiwis
Brazil nuts
•• 4
• 1/3 cup cornmeal
• 1 Tbs baking powder
• 1 tsp salt
• 1/4 cup maple syrup
• 3 eggs, beaten
• 1 tsp vanilla extract
• 3/4 cup canned coconut milk canned
(light variety works well too)
• 1 Tbs Turbinado sugar optional
• coconut oil spray or avocado oil spray
1.If your coconut milk is solid, place in a glass bowl
and microwave for 1 minute to liquify.
2.Preheat oven to 350°F.
3.Grease muf n tins.
Make
1.In a large bowl, whisk together almond our, coconut
our, cornmeal, baking powder, and sea salt.
2.In a separate bowl, whisk together maple syrup, eggs,
vanilla, and coconut milk.
3.Make a well in the center of the dry ingredients. Add
wet ingredients and stir to combine - do not over stir.
4.Using an ice cream scoop or two spoons, transfer
batter to muf n cups and ll each cup of the muf n
tin 3/4 of the way.
5.Sprinkle with turbinado sugar.
6.Bake for about 10 minutes or until top springs back
when touched. If using mini muf n tins, cooking time
will be about 8 minutes [it will be hard to wait!]
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115
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8
Servings
Prep Time: 15 minutes
Total Time: 30 minutes
Meal
Type
Lunch, Dinner
Contributed by:
Source: Living Plate
One Pot Chicken Chili
••• 24
olive
oil
8Tbs
Brazil
nuts
kiwis
• 1 onion, chopped
• 3 cloves garlic, minced
• 4 bell peppers, chopped mixed colors,
seeded 1 tsp salt
• 2 tsp chili powder
• 2 tsp ground cumin
• 1 tsp paprika
• 1 (28 oz.) can re roasted crushed
tomatoes, crushed
• 2 (15 oz.) cans red kidney beans
drained & rinsed 3 cup cooked and
shredded rotisserie chicken, shredded
• 2 cup low sodium chicken broth
• fresh cilantro, chopped garnish
Prep
1.Chop onion.
2.Mince garlic.
3.Drain and rinse kidney beans.
4.Shred chicken.
Make
1.In a large pot, heat olive oil over low-medium heat.
Add onions and garlic. Sauté for 3-5 minutes, until
onions are translucent. add peppers, salt, chili
powder, cumin, and paprika.
2.Increase to high heat and stir in crushed tomatoes,
beans, shredded chicken, and broth. Bring to a boil.
Reduce to a simmer and cover. Cook for 10 minutes.
3.Garnish with chopped cilantro.
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2
Servings
Prep Time: 15 minutes
Total Time: 15 minutes
Meal
Type
Breakfast, Snack
Contributed by:
Source: Julie Harrington, RD
Black Forest Chia Pudding
••• 1/3
cup chia
8 kiwis
Brazil
nutsseeds
4
• 2 Tbs cocoa powder
• 1 1/4 cup unsweetened almond milk
• 1/2 cup cherries, pitted
• 1/2 cup plain Greek yogurt
• 1 Tbs cocoa nibs
• 1 Tbs maple syrup
Prep
1.In a small bowl, whisk together chia seeds, cacao
powder, almond milk, and maple syrup. Divide into
two containers. Store in the refrigerator overnight for
the mixture to thicken.
Make
1.Top chia pudding with 1/4 cup yogurt, 1/4 cup
cherries, and half tablespoon cacao nibs in each
container.
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Mon
Breakfast
Lunch
Tue
Wed
Thu
Fri
Sat
Banana
Walnut
Quinoa
Breakfast
Bowl
Banana
Walnut
Quinoa
Breakfast
Bowl
Banana
Walnut
Quinoa
Breakfast
Bowl
Spinach +
Mushroom
Omelet
Spinach +
Mushroom
Omelet
Spinach +
Mushroom
Omelet
Sprouted
Grain Toast
Sprouted
Grain Toast
Sprouted
Grain Toast
Italian
Stuffed
Delicate
Squash
Italian
Stuffed
Delicate
Squash
Italian
Stuffed
Delicate
Squash
Cinnamon
Cinnamon
Cinnamon
Pecan
Pecan
Pecan
Energy Bites Energy Bites Energy Bites
Snack
Kiwi
Kiwi
Chocolate
Zucchini
Muf ns
Chocolate
Zucchini
Muf ns
Chocolate
Zucchini
Muf ns
Kiwi
Slow Cooker Slow Cooker Slow Cooker
Beef Stew
Beef Stew
Beef Stew
Dinner
Curried Tuna Curried Tuna Curried Tuna
Salad +
Salad +
Salad +
Apples
Apples
Apples
Slow Cooker Slow Cooker Slow Cooker
Chicken
Chicken
Chicken
Carnitas
Carnitas
Carnitas
Ranch
Ranch
Ranch
Seasoning
Seasoning
Seasoning
Triple Spice
Mix +
Mix +
Mix +
Chia
Coconut Milk Coconut Milk Coconut Milk
Pudding
Yogurt
Yogurt
Yogurt
Triple Spice
Chia
Pudding
Triple Spice
Chia
Pudding
Banana
Walnut
Quinoa
Breakfast
Bowl
Banana
Walnut
Quinoa
Breakfast
Bowl
Carrot Sticks Carrot Sticks Carrot Sticks
Snack 2
Spinach +
Mushroom
Omelet
Spinach +
Mushroom
Omelet
Spinach +
Mushroom
Omelet
Sprouted
Grain Toast
Sprouted
Grain Toast
Sprouted
Grain Toast
Banana
Walnut
Quinoa
Breakfast
Bowl
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118
Grocery List
Dry Goods
Dry Goods (cont.)
Meat/Fish
Beef, stew meat, 6 lb
Almond butter, 3/4 cup
Oregano, dried
Avocado oil
Paprika, smoked
Baking soda
Parsley, dried
Bay leaves
Peanut butter
Beef bone broth
Pecans, raw, 3 cups
Chia seeds
Quinoa, cooked 1.5-cups
Chili powder
Soy sauce
Chives, dried
Tuna, 15 oz
Cinnamon
Vanilla extract, 3.5 tbs
Eggs, 24
Cinnamon, ground
Walnuts
Tortillas, 24
Chicken thighs,
skinless+boneless, 6 lb
Lean ground turkey, 1.5 lb
Frozen
Cherries, 1.5 cup
Refrigerated
Cloves
Feta cheese, 6 tbsp
Cocoa powder
Almond milk
Coconut cream,
6 14-oz cans
Coconut sugar
Coriander, dried
Cumin, ground
Curry powder
Dark chocolate chips
Diced tomatoes,
3 14-oz cans
Dijon mustard
Produce
Apples, 6
Banana, 2
Other
Probiotics, 12 capsules
Carrots, 21
Celery, 9 stalks
Cilantro, 3/4 cup
Delicata squash, 6
Garlic, 30 cloves
Jalapeno pepper, 3 tbs
Dill, dried
Kiwis, 12
Ezekiel sprouted
grain bread
Lime, 6
Mushrooms, 5 cups
Garlic, granulated
Onion, 6
Nutmeg, ground
Orange, seedless, 3
Italian seasoning
Parsley, 1 1/8 cup
Maple syrup
Red onion, 2
Mayonnaise
Rosemary, fresh
Medjool dates
Spinach, 9 cups
Oats
Strawberries, 4.5 cups
Onion, dried akes
Zucchini, 3
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119
2
Servings
Prep Time: 10 minutes
Total Time: 20 minutes
Meal
Type
Breakfast
Contributed by:
Source: Living Plate
Spinach and Mushroom Omelet
••• 14
Olive
Oil
8Tbs
Brazil
nuts
kiwis
• 8 oz Mushrooms, Sliced
• 1 cup Spinach, Chopped
• 2 Eggs, large
• 4 Egg Whites
• Salt and Pepper
• 2 Tbs Feta Cheese, Crumbled Optional
2 Tbs Parsley, fresh, Chopped
Prep
1.Wash and chop mushrooms and spinach.
Make
1.In a medium skillet heat the olive oil over medium
heat. Add the mushrooms and spinach and cook until
the the mushrooms are browned and both have given
up most of their liquid, about 3 minutes. Reduce the
heat to low.
2.In a small bowl, whisk together the eggs, salt, and
pepper. Pour the eggs over the vegetables. If using the
optional feta, add at this point as well. Tilt the pan
and lift the edges of the omelet with a spatula as it
starts to cook in order to allow the uncooked parts in
the middle to ow out to the edges of the pan and
cook quicker and more evenly. Cook until the bottom
of the omelet begins to slightly brown, about 3
minutes.
3.Use a spatula to fold the omelet and cook for an
additional minute before transferring to a plate and
garnishing with fresh parsley. A four 4 egg omelet is
enough for 2 people.
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120
2
Servings
Prep Time: 5 minutes
Total Time: 5 minutes
Meal
Type
Breakfast, Lunch,
Snack, Side
Contributed by:
Source: Living Plate
Sprouted Grain Toast
••• 44
8slices
BrazilEzekiel
nuts Sprouted
kiwis
Grain Bread, toasted
Make
1.Toast bread to desired doneness.
121
4
Servings
Prep Time: 15 minutes
Total Time: 30 minutes
Meal
Type
Dinner
Contributed by:
Source: Julie Harrington, RD
Italian Stuffed Delicata Squash
••• 24
squash, sliced
8delicata
Brazil nuts
kiwis
vertically and deseeded
• 1 Tbs olive oil
• 1 small onion, diced
• 2 cloves garlic, minced
• 1 cup mushrooms, nely diced
• 8 oz lean ground turkey
• 1 (14.5 oz.) can diced tomatoes,
seasoned with basil, garlic, and
oregano
• 1 tsp Italian seasoning
• 2 cup spinach, fresh
• salt, to taste
• pepper, to taste
Make
1.Preheat oven to 400° F. Line a baking sheet with
parchment paper.
2.Place delicata squash esh side down on the baking
sheet. Roast for 15 minutes.
3.Heat olive oil over medium-high heat in a large skillet.
Cook onion and garlic until onion begins to turn
translucent, about 3-5 minutes. Add mushrooms and
cook until tender.
4.Add ground turkey and cook until no longer pink, breaking up turkey into small pieces.
Drain any excess juices, if needed.
5.Add diced tomatoes, Italian seasoning, and spinach. Cook until spinach has wilted and
juices have reduced by half. Season with salt and pepper, to taste.
6.Remove delicata squash from the oven ipping the squash so esh side is facing up. Fill
the squash wells with Italian turkey lling.
7.Place back in the oven for 10-15 minutes until squash is fork tender and avors have
soaked into the squash.
8.Remove from oven and enjoy!
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122
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6
Servings
Prep Time: 10 minutes
Total Time: 40 minutes
Meal
Type
Breakfast, Snack, Side
Contributed by:
Source: Living Plate Teaching Kitchen
Cinnamon Pecan Energy Bites
••• 1/2
cup medjool
dates, pitted and
8 kiwis
Brazil
nuts
4
chopped 2 Tbs peanut butter, creamy
• 1/2 tsp vanilla extract
• 1 cup pecans, raw
• 1/2 tsp cinnamon, ground
• 1/4 cup oats, quick-cook
• 2 Tbs chia seeds
• 1/8 tsp salt (pinch)
Make
1.Pulse dates, peanut butter, and vanilla in food
processor until paste forms. Remove from processor.
2.In a separate bowl, combine pecans, oats, chia seeds,
and cinnamon. Add to food processor and pulse until
ne crumbs form.
3.Add date paste and pulse until dough forms. You can
add a bit of warm water if dough is crumbly. Texture
will depend on freshness of dates.
4.Using a small ice cream scoop or a tablespoon, scoop
dough into palms and squeeze to form balls [do not
roll, as they may fall apart]. Repeat until
approximately 12 bites are formed.
5.Dust with additional cinnamon if desired and
refrigerate for 30 minutes or more.
Notes
Serving size is two bites.
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2
Servings
Prep Time: 5 minutes
Total Time: 5 minutes
Meal
Type
Breakfast
Contributed by:
Source: Living Plate Learning Kitchen
Kiwi
8 kiwis
Brazil nuts
•• 4
Prep
1. Slice off top inch of kiwi and eat with a grapefruit
spoon - super easy!
124
4
Servings
Prep Time: 20 minutes
Total Time: 4 hours
Meal
Type
Breakfast, Snack, Side
Contributed by:
Source: Living Plate Teaching Kitchen
Slow Cooker Beef Stew
• 2 lb beef, stew meat, cubed
8 kiwis
Brazil nuts
•• 4
• 3 carrots, peeled and chopped
• 3 stalks celery, chopped
• 1 onion, sweet, chopped
• 4 cloves garlic, minced or pressed
• 1 Tbs rosemary, fresh, chopped
• 1/4 cup parsley, fresh, chopped
• 2 Tbs avocado oil
• 2 cup butternut squash, frozen
chopped (or fresh)
• 5 cup beef bone broth
• 2 bay leaves
Prep
1.Cube beef.
2.Chop carrots, celery, and onion. Mince garlic.
3.Chop rosemary and parsley.
4.Set slow cooker to "Sauté" setting.
Make
1.Add 1 tablespoon of oil to the slow cooker and sauté
beef until brown on all sides. Remove and set aside.
2.Add remaining avocado oil to slow cooker and sauté onion, garlic, and rosemary until
fragrant. If you don't have a sauté setting on your slow cooker you can sauté the beef and
vegetables stovetop separately and add. Sautéeing adds a deeper avor to the stew.
3.Add carrots, celery, and butternut squash and stir to coat.
4.Return beef and juices to slow cooker. Add broth and bay leaves.
5.Set slow cooker on high for 4 hours or low for 6-8 hours. You want to cook the stew until
the beef is tender.
6.Remove bay leaves.
7.For a thicker stew, remove some of the vegetables with broth and purée then add them
back to the pot.
8.Serve topped with fresh parsley.
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125
6
Servings
Prep Time: 0 minutes
Total Time: 10 minutes
Meal
Type
Breakfast, Lunch, Dinner,
Snack, Side
Contributed by:
Source: Living Plate Teaching Kitchen
Ranch Seasoning Mix
••• 24
dill,nuts
dried
8tsp
Brazil
kiwis
• 2 Tbs parsley, dried
• 1 Tbs chives, dried
• 2 tsp garlic, granulated
• 1 Tbs onion, dried akes
• 1 tsp pepper, freshly ground 1 tsp salt
Make
1. Whisk together all ingredients. Store in a glass
container with a lid in a cool dry place for up to 2
months.
Notes
For ranch dressing: Add 1 tablespoon of ranch seasoning to 1/3 cup yogurt of choice + milk of
choice to thin as desired.
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126
2
Servings
Prep Time: 5 minutes
Total Time: 5 minutes
Meal
Type
Snack, Side
Contributed by:
Source: Living Plate Teaching Kitchen
Carrot Sticks
••• 44
peeled and cut into sticks
8carrots,
Brazil nuts
kiwis
Prep
1. Peel and cut into sticks.
Notes
For ranch dressing: Add 1 tablespoon of ranch seasoning to 1/3 cup yogurt of choice + milk of
choice to thin as desired.
127
4
Servings
Prep Time: 15 minutes
Total Time: 20 minutes
Meal
Type
Breakfast
Contributed by:
Source: Living Plate
Spiced Banana Walnut Quinoa Breakfast Bowl
8 kiwis
Brazil nuts
•• 4
• 1/2 cup quinoa, cooked
• 1/2 cup unsweetened almond milk
• 1 tsp maple syrup
• 1 tsp chia seeds
• 1/4 tsp ground cinnamon
• 1/4 tsp ground nutmeg
• 1/4 tsp ground cloves
• 1/2 banana
• 2 Tbs walnuts, roasted
and unsalted, chopped
Prep
1.Rinse quinoa in a ne mesh sieve under cool water
until the water runs clear.
2.Place the quinoa* and appropriate amount of
water** in a saucepan over medium-high heat to
bring to a boil.
3.Once boiling, reduce heat to a simmer and cover
pot. Simmer until all water is absorbed and quinoa is
tender- approximately 15 minutes.
4.Remove from heat and uff with a fork. Quinoa can
be used for breakfast bowls immediately or can be
left uncovered to allow to cool and be used later.
Make
1.In a bowl, combine quinoa, almond milk, maple syrup,
chia seeds, cinnamon, nutmeg, and cloves.
2.Garnish with banana slices and walnuts.
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128
2
Servings
Prep Time: 10 minutes
Total Time: 10 minutes
Meal
Type
Lunch
Curried Tuna Salad & Apples
••• 54
tuna,nuts
drained
8oz
Brazil
kiwis
• 2 Tbs mayonnaise
• 1 Tbs dijon mustard
• 1 Tbs curry powder
• 2 medjool dates, chopped
• 2 Tbs walnuts, chopped
• 2 apples, sliced in rounds
Make
1.Mix all ingredients except apples in a small bowl.
2.Top apple rounds with tuna.
Notes
If you don't like tuna, you can also use canned salmon for this recipe.
129
Servings
Prep Time: 10 minutes
Total Time: 30 minutes
Meal
Type
Breakfast, Snack
Contributed by:
Source: Adapted from Be Nutrition
Chocolate Zucchini Muf ns
Prep
••• 14
oats,
ground (or 3/4 cup oat
8cup
Brazil
nuts
kiwis
our) gluten-free if necessary
• 1 cup zucchini, grated and dried (see
directions)
• 1 1/2 cup strawberries, chopped
• 2 pasture raised eggs
• 1/4 cup almond butter (unsweetened)
• 2 tsp vanilla extract
• 1 tsp cinnamon
• 1 tsp baking soda
• 1/2 tsp sea salt
• 1/4 cup cocoa powder, unsweetened
• 2 Tbs coconut sugar
• 1/4 cup dark chocolate chips
(dairy free)
1.Preheat the oven to 350°F.
2.Grind the oats in a blender to create a ne our (or
purchase oat our).
3.Grate the zucchini, then squeeze out the excess
water in cheesecloth (or chop in a mini food
processor to save time).
4.Chop the strawberries .
5.Spray muf n tins with baking oil or use silicone
liners.
Make
1. Prepare the wet ingredients: in a large bowl combine the strawberries, nut butter, eggs, and vanilla and stir
to combine.
2.Prepare the dry ingredients: whisk the oat our, cinnamon, baking soda, sea salt, cacao, and coconut sugar.
3.Add the wet ingredients to the dry ingredients, stirring until completely combined.
4.Fold in the zucchini and the chocolate chips.
5.Pour the batter into 12 muf n tins, lling each about 3/4 of the way full (or completely full if using silicone
liners).
6.Bake for 18-20 minutes, or until an inserted toothpick comes out clean.
7. Let the muf ns cool for 10 mins in the muf n tins, then remove and let cool on a cooling rack for a few more
minutes.
8.Store in the fridge for a week or freeze these for later. Enjoy!
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130
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5
4
Servings
Prep Time: 15 minutes
Total Time: 4 hours
Meal
Type
Breakfast, Lunch, Dinner,
Snack, Side
Contributed by:
Source: Living Plate
Slow Cooker Chicken Carnitas
• 2 tsp chili powder
8 kiwis
Brazil nuts
•• 4
• 1 tsp oregano, dried
• 2 tsp cumin, ground
• 1/2 tsp coriander, dried
• 1/2 tsp paprika, smoked
• 2 1/2 Tbs olive oil
• 3/4 cup red onion, chopped
• 4 cloves garlic, chopped
• 1 Tbs jalapeño pepper, chopped
(canned chilis) 1 lime, juiced
• 1 orange, seedless, sliced
• 2 lb chicken thighs, skinless and
boneless
• 1 1/2 Tbs soy sauce
• 1 Tbs maple syrup
• 8 tortillas
• 1/4 cup cilantro, chopped
• 1 lime, cut into wedges
Prep
1.Whisk together chili powder, oregano, cumin,
coriander, and paprika. Set aside.
2.Chop onion, garlic, and jalapeño pepper.
3.Slice orange.
Make
1.Rub all sides of chicken thighs with spice mixture.
Place in a slow cooker and drizzle with olive oil. * See
notes about Instant Pot version
2.Top chicken with 1/2 cup of onions [reserve 1/4 cup for
serving], garlic, jalapeño, and orange slices. Drizzle
with soy sauce and maple syrup.
3.Cover and cook on high setting for 4 hours, or on low
setting 8 hours.
4.When cooked, the chicken should easily shred. Use
two forks to pull apart chicken in the slow cooker. Let
the meat sit in juices until ready to serve.
Notes
5.Serve in warm tortillas topped with onions, cilantro,
and lime wedges.
*INSTANT POT VERSION: Add liquids to the bottom of the pot before adding chicken. Instead of
using orange slices, juice the orange and whisk with other liquids. This will prevent burning.
131
2
Servings
Prep Time:
Total Time:
Meal
Type
5 minutes
4 hours
Breakfast, Snack, Side
Contributed by:
Source: Living Plate Teaching Kitchen
Triple Spice Chia Pudding
Make
1.Add all ingredients to a mason jar with a tight tting
lid. Shake vigorously to combine.
2.Let sit for 10 minutes then shake again [this prevents
chia seed from settling to bottom].
3.Place in refrigerator overnight or for at least 4 hours.
4.Serve with chopped walnuts.
132
fi
• 1 cup almond milk, unsweetened
8 kiwis
Brazil nuts
•• 4
• 1 tsp vanilla extract
• 1 Tbs maple syrup (or other sweetener)
1/2 tsp cinnamon
• 1/4 tsp cloves
• 1/4 tsp nutmeg
• 1/3 cup chia seeds
• 1/4 cup walnuts, raw,