Meal & Snack Ideas

BREAKFAST 
  • Smoothies made with fruit, coconut or almond milk, flax seeds, chia seeds and high quality whey protein powder. Bonus points for adding spinach or kale!
  • Free-range eggs
  • Nitrate-free sausage (Shelton’s turkey sausage is my fave!)
  • Rolled oats soaked overnight in coconut milk with honey or maple syrup, fresh fruit and nuts
  • Whole grain bread toasted with nut butter (Dave’s Killer Bread is delicious!)
  • Unsweetened yogurt with honey or maple syrup, fresh fruit and nuts
  • An apple or banana with nut butter
  • Trader Joe’s oat bran muffins with grass-fed butter
  • Half an avocado with rice crackers or whole grain toast
  • Leftovers from dinner are a fabulous way to start your day!
LUNCH
  • Beans and brown rice with sour cream and salsa wrapped in a whole grain tortilla
  • Tuna, chicken or egg salad with rice crackers
  • Whole grain bread topped with hummus and cucumber slices
  • Rice cakes with almond or peanut butter
  • Preservative-free chicken sausage dipped in mustard
  • Brined pickle spears wrapped in preservative-free deli meat
  • Hearty soups made with chicken or ground turkey, veggies and beans
  • Leftovers from dinner make a wonderful lunch!
DINNER
  • Quality protein sources such as chicken, turkey, grass-fed beef, lamb, pork, wild-caught fish such as Alaskan sockeye salmon and cod
  • Oven roasted vegetables drizzled with olive oil and sea salt
  • Homemade “french fries” made from either white or sweet potatoes
  • Lentils
  • Unrefined grains such as brown rice, quinoa and amaranth​
SNACKS
  • Hard-boiled eggs
  • Raw nuts
  • Rice crackers with quality cheese
  • Fresh fruits
  • Fresh cut vegetables such as bell peppers, carrots, cucumber, celery, sugar snap peas and jicama
  • Half an avocado with rice crackers or whole grain toast
  • An apple or banana with almond or peanut butter
  • Preservative free dried fruit
  • Hummus and veggies
  • Homemade trail mix of raw nuts, salted peanuts, raisins, pretzels and banana chips
  • Unsweetened applesauce
  • Air-popped popcorn drizzled with olive oil or grass-fed butter and sea salt
  • Rx bars, Epic bars or Macro bars when you’re on the go
  • Preservative-free meat bars (Chomps—my fave, Epic and Tanka are delicious)