Simple Salmon

Salmon is chock full of health benefits. One of the main ones is omega 3 fatty acids, which are essential fatty acids that we MUST get from food since our body cannot produce them ourselves. here are some guidelines about an easy way to prep salmon but you can really customize it with your own spices. I love to meal prep a bunch and eat it for lunch and dinner through out the week. I eat it both cold and hot and with all different types of sides. Hope you enjoy!

Simple Salmon

Berry Beet-y Bliss Balls

Beets have SO many health benefits. They are full of nitrates, which means they help our blood carry more oxygen. More oxygen means we have improved cardiovascular endurance! Plus they help our mitochondria grow. Mitochondria are the "powerhouses" of our cells so this means more energy AND improved metabolism. Not to mention they are rich in immune-boosting vitamin C, potassium (for nerve and muscle function), manganese (for bones, liver, kidney AND metabolism). The list goes on... long story short, make these beet berry balls!

Berry Beet-y Bliss Balls

Ginger Cabbage

I love this flavorful, easy way to give cabbage an Asian flare. The ginger also has added anti-inflammatory benefits! I love to cook a big batch on Sundays and pair it with everything during the week (put it on salads, eat it as a snack etc.) It keeps pretty well.

Ginger Cabbage

Raw Cookie Dough Bites

These bite-sized snacks will have you feeling like you're eating raw cookie dough! But you won't get salmonella AND they're super healthy for you - win win :) Made with chickpeas, nut butter, a bit of protein and cacao nibs for that superfood power, they're simple, healthy & delicious.

Raw Cookie Dough Bites

Simple Chia Pudding

If you like the thick texture of rice pudding - but want something a WEE BIT healthier then this recipe is for you! It's thick and creamy and so easy to make. It's loaded with protein and healthy fatty acids (omega 3s) and is low carb! Perfect snack or breakfast or as a "parfait". Plus SO easy to make! (Added bonus - it's vegan/paleo/whole30 and gluten/dairy-free)

Simple Chia Pudding

Matcha Balls

Matcha has SO many health benefits. The caffeine gives us an energy boost, the antioxidants help reduce inflammation and support our immune system, a special component of it called ECG helps boost our metabolism and speed up our calorie burning and help to reduce LDL (bad) cholesterol, a special amino acid in matcha also helps increase alertness and cognitive function. So basically if we eat matcha we will be more alert, feel  better, be smarter and burn more calories... and who doesn't want all those things! So you better get rolling on these balls :) P.S. they are super low carb and sugar and full of protein and healthy fats!

Matcha Balls

Hemp Heart "Proat" Muffins

Hemp hearts are the center and most nutrient-dense part of the hemp seed.  These muffins pack an extra punch of protein from the hemp seeds sprinkled on top, the greek yogurt inside and the eggs.  They are a perfect, filling AND portable breakfast or snack that won't leave you wanting more. You can customize them with "mix-ins" of your choice as well but I prefer mine plain with some Siggi's yogurt or almond butter on top.

hemp heart proat muffins

Cinnamon Bun Cauliflower

Sounds weird, I know, but if you have a sweet tooth like me, why not make your vegetables sweet too? I'm telling you this recipe is SO delicious and can be served with savory dishes or sweet. I love to dip it in almond milk "cream cheese", almond butter or eat it plain! Cauliflower is such a versatile vegetable it really takes on the taste of the seasoning, which in this case, is the cinnamon.

The ghee is a great source of healthy fat (medium and short chain fatty acids) that help the digestive system and metabolism! Plus ghee is clarified so it is lactose-free butter and safe for people with dairy sensitivities.  

Cinnamon Bun Cauliflower

Turmeric Ginger Recovery Zoats

The superfood combination of turmeric and ginger in these oats work their superpowers on your body to help you recover from those tough workouts! The zucchini just adds some extra nutrients & a fluff factor & you really don't taste it so it's a great way to sneak in veggies (which ALSO help your body recover from workouts!) So try these turmeric ginger recovery zoats... it's easy to mix up a bunch of batches for #mealprep and eat them all week :)

Turmeric Ginger Recovery Zoats

Cashew Maca Cookie Clusters

Maca is a superfood that among many other important things, helps to balance our hormones! And hormones rule the body, so I'd say we want to keep those balanced.  The taste of these little energy bites reminds me of snow ball cookies (if you have ever had those) because the cashews give them a creamy yet crunchy texture. These are also low carb and packed with protein and involve ZERO cooking, hooray! So keep those hormones in check and nosh on these.

Cashew Maca Cookie Clusters

Clean Lean Chocolate Pancakes

These pancakes just require one bowl to make, so they are easy enough for busy weekday mornings. However, they are decadent enough to feel like you are indulging in a scrumptious weekend brunch. They're clean and lean just like the name and full of magnesium from the cacao (so they help regulate metabolism, blood sugar and keep your bones strong!)

Clean Lean Chocolate Pancakes

Bad-A$$ Protein Brownies

These "brownies" are BAD A$$ there is no way around it. You feel like you are eating a FLUFFY and FUDGY (AF) brownie but each serving has insane (bad-a$$) macros! If you cut it into 8ths each one only has 5 grams of sugar and 10 grams of protein (AND only about 150 calories) WOOOOOT WOOOOT! Make these and eat them for breakfast, snacks or dessert, they're healthy enough to eat ALL DAY LONG.

Bad A$$ (Protein) Brownies

Lean Turkey Meatloaf Muffins

These are one of my favorite things to meal prep. They're flavorful, filling and full of lean, clean, nourishing ingredients. They're pre-portioned and portable too.  Plus, added bonus, they're popular with people of all ages/sexes/taste preferences in my opinion. Prep a batch eat eat them all week on salads, with roasted vegetables, with pesto or marinara sauce on them or on zoodles or noodles!

Lean Turkey Meatloaf Mufflins

Vegan Cashew Pesto

This pesto is dairy-free and delicious. So easy to whip up a batch and eat it in all different ways.  I love to put it on "zoodles" but it is also great on any pasta (my favorite is chickpea), toast or even as a dip for raw vegetables!

Vegan Cashew Pesto

"Cheesy" Baked Zucchini Coins (Money in your Mouth)

These dairy-free, oil-free, gluten-free faux-fries SOUND terrible but let me tell you they will trick your tummy! These taste sinfully good but are so light and lean. They are also super simple. Make some tonight!

"cheesy" Baked Zucchini Coins (money In Your Mouth)

 

2 zucchinis

1/4 Cup almond flour

3 Tbsp nutritional yeast

2 Tsp garlic powder

1/2 Tsp salt

1/4 Tsp pepper

cayenne pepper (optional if you like spice)

1/3 about cup almond milk

Instructions:

1) Preheat your oven to 425 degrees F and spray a wire rack with coconut oil or other cooking spray and place on baking sheet.

2) Wash and cut zucchinis into 1/4 inch thick coins. Pour almond milk into one bowl and mix dry ingredients in another bowl.

3) Douse the zucchinis in the almond milk then transfer to the almond flour/nutritional yeast bowl to coat them with the mixture.

4) Place the floured zucchini coins on the wire rack on the baking sheet and bake at 425 for 15-20 minutes until the edges are golden brown. You don't need to flip them half way but you can.

Classically Clean Banana Pancakes

Banana pancakes are a classic breakfast staple. However, these ones are clean as can be, so go ahead and eat a whole stack!

Classically Clean Banana Pancakes

More Power Less Flour Blondies

These flourless blondies make a great snack or dessert.  Packed with protein and fiber and no grains or flour.  They are vegan friendly too but I guarantee you they're a crowd pleaser!

More Power Less Flour Blondies

Pr"OAT"ein Banana Bread

Depending on how small you cut up this recipe, it makes a perfect home made protein bar OR a hearty & filling but low carb/high protein/high fiber breakfast.  Gives you that same satisfaction of banana bread but will fill you up and fuel you up.

PrOATein Banana Bread

Clean Lean Bean Brownies

I created this brownie recipe around Thanksgiving which is the perfect time for clean, lean brownies.  They are a delicious holiday treat that won't pack on the pounds.  Full of fiber and protein but free of grains or dairy these will keep you slim and trim through holiday season.  Added bonus, the black beans add moistness and density so they are nice and fudgy.

Clean Lean Bean Brownies

Carrot Cake Bites

These carrot cake energy bites are a great way to get in a bit of veggies when you're craving something sweet.  These protein-powder free energy bites are perfect on top of yogurt for breakfast, by themselves as a snack or for a sweet treat for dessert.  The best part is, they're no bake!

Carrot Cake Bites