Sample

Meal Plan

It feels good to eat well (and healthy)
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Breakfast
 
1/2 Cup of Oats
1/2 Cup of Almond or Coconut Milk
1 handful of blueberries
1/4 cup of cut up strawberries
 
Place Oats and choice of milk in fridge overnight
Remove from Fridge - heat to desired warmth
add fruit as desired
add 1/8 tsp Vanilla Extract (optional)
Lunch
 
1/2 cup tuna
1/2 avocado mashed
2 piece of toast
Black coffee or tea
 
Salt and pepper to taste.
Toast with Avocado
Fresh Salmon
Dinner
 

Salmon in Parchment

Makes 4 servings

Ingredients

  • 4 six-oz salmon fillets

  • Sea salt & black pepper to taste

  • 12 lemon slices, about a 1/4 thick, rind removed

  • 4 sprigs fresh dill

  • 2 green onions, thinly sliced on the diagonal

  • 4 tablespoons capers

Directions

  1. Preheat oven to 400 degrees. Season fillets with salt and pepper to taste.

  2. Cut 4 large pieces of parchment paper. Fold in half, then reopen on work surface.

  3. Place 2 slices of lemon on half of each parchment sheet and top with salmon. Top each fillet with dill, green onions and capers. Place 1 lemon slice on top. Fold the other half of parchment over the salmon, crimp the edges to seal tightly.

  4. Bake on a sheet pan for 12-15 minutes until salmon is opaque and flakes easily with fork, being careful when opening packet, as steam will be released.

Blueberry Smoothie
Snack
 

The Love Potion

Makes 1 servings

Ingredients

  • 1 cups frozen cherries (or blueberries)

  • 2 teaspoons Maca Root Powder (found at health food store in bulk herb section)

  • 2 teaspoons flax oil (you can also use coconut oil)

  • 1 teaspoon of vanilla extract

  • 1 inch piece of fresh ginger root or dash of ground ginger

  • 1 scoop unsweetened Protein Powder (Like Nutribiotic Rice Protein Powder)

  • Filtered Water or unsweetened almond milk to desired consistency (start with 1/2 cup)

Directions

Blend all ingredients in a blender. Serve in a wine glass or other pretty glass. Yummy Additions: Cinnamon, cardamom, almond butter or coconut butter.