LUNCH: EMPOROR BOWL

• Quinoa or Farro
• 1 Cup quinoa or farro
• 2 Cups water or broth
• 2 Tbls Coconut Aminos or soy sauce alternative
• 3/4 cup diced red peppers or yellow peppers
• Pinch of Cilantro (optional)
• Tbsp Coconut oil
• 2 Tbsp Lime juice
• 1 cup leafy greens (spinach or kale to mix in with steamed rice)

Bring rice, water and pinch of salt to a quick bowl, cover and lower heat to a simmer for 30 minutes. Let rice sit while you whisk together……. While rice is still warm toss in the sesame oil and aminos mixture. Let cool, then add leafy greens, red peppers, yellow peppers, and salt, pepper to taste

10 MIN SALMON SALAD (canned wild salmon)

This is a simple low maintenance meal that packs a lot of flavor. I find it super convenient because it’s easy to keep cans of salmon around.

Ingredients

1 Can Wild Salmon (boneless and skinless) Trader Joes makes a good one

½ Avocado OR 2 tbsp of a clean mayo (or mayo alternative)

Salt, pepper to taste

Herbs or seasoning of choice

Optional additions: Cultured vegetables, hot sauce, lemon, lime, or seasoning of choice

Directions: Mix ingredients together, enjoy or eat over quality crackers or bread/wrap

*Can substitute for mackerel or sardines (high in selenium, vitamin D, protein, calcium and omega 3’s)

OVERNIGHT OATS (look up online for inspiration)

Compared to sugary cereals, overnight oats are a gold mine of nutritional value. Not only do they keep us feeling fuller, longer because of the fiber and protein— they can give us an energy boost to squeeze in morning exercise or get through a marathon meeting at the office.

Ingredients
½ Cup Gluten free oats (old fashioned)
½ Cup Coconut or almond milk
½ Scoop Protein powder
1 Squirt vanilla or chocolate stevia

Directions: Stir together and set in sealed or covered container overnight or 1 hour+

Mix together in the am and add small amount of liquid if needed.

Notes: Make sure to stir well. There should be extra liquid, as the oats will have time to absorb.

Optional Additions: Berries, PB2 powdered peanut butter or other nut-butter of choice

Flavor options: (Same directions) substitute chocolate flavor protein and cacao for vanilla o+ add teaspoon of pumpkin pie spice

SCRAMBLE or OMELET with equivalent of 4 eggs
Upgrade your oil with coconut oil
Additions: chopped vegetables, leafy greens, avocado, salsa

Omelet example
1 egg
2 egg whites
2 oz chicken
2 tbsp goat cheese
½ cup spinach

Apple Pie Smoothie

1 Serving Vanilla Protein
½ tsp Pumpkin Pie Spice
½ Apple
¼ Cup oats
8oz Milk

Sweetener of choice (banana, sugar-free maple, stevia, or monk fruit)

Directions: Mix all ingredients together

CHOCO FEEL GOOD

Delicious flavor coming from foods that promote serotonin and the feel good vibes for your taste buds and mind.

¼ Cup Cashews
2 Tbsp Cacao Powder or Nibs
1 Tbsp Ccoconut butter
2 Tbsp Hemp
1 Squirt Chocolate Stevia
1 squirt Vanilla or caramel liquid stevia

BLEND into puree – It’s best to make sure you let it blend for 30 seconds so that everything mixes smooth.

Optional Toppings: Cacao nibs + crunched cashews + whip cream

CHOCOLATE ALMOND DREAM (JAVA BLEND FOR A BUZZ)

Morning time? You can add chilled coffee as a base or add 1-2 tbsp ground coffee.

• 1 cup almond or coconut milk
• 1 tablespoons almond butter
• 1 scoop chocolate Protein powder
• 1 tablespoon cocoa or cacao powder
• 1 tablespoon flax or chia (for fiber and consistency)
• 1 squirt to dash of stevia to sweeten if needed
• 1/2 Cup Ice

*Note a pitted dat or 1/2 banana will boost the flavor (and sugar)

Combine all ingredients in a blender and blend thoroughly until smooth. If you have issues with blending, add more water. Enjoy!

MATCHA GREEN ENERGIZER

Breakfast booster, coffee alternative or afternoon pick me up. This drink will be a new favorite of yours. Works great as a latte or in refreshing form when blended with ice.

Matcha tea is a green tea powder that is high in theanine which helps balance.

• 8 oz Almond or coconut milk
• 1 tsp matcha powder
• 1 tsp greens powder
• 2 tbsp collagen powder (or vanilla protein)
• 1 Squirt Vanilla Stevia
• Dash of cinnamon
• 6-8 oz coconut milk unsweetened

Directions: Mix all ingredients together and blend into a puree