Recipe Database

Ingredients

• 3 large pasture-raised eggs
• 4 strips uncured bacon (no sugar added)
• 1/2 ripe avocado
• 1 tbsp butter or ghee
• Salt and freshly ground black pepper
• Fresh chives for garnish (optional)

Instructions

1. Place bacon strips in a cold cast iron skillet. Turn heat to medium.
2. Cook bacon 4-5 minutes per side until desired crispness. Transfer to paper towel-lined plate.
3. Pour off most bacon fat, leaving about 1 tablespoon in the pan.
4. Add butter to the pan. Crack eggs directly into the pan.
5. Cook eggs to your preference (over-easy or sunny-side up).
6. Season eggs with salt and pepper.
7. Slice avocado and fan out on plate alongside eggs and bacon.

Ingredients

• 200g extra-firm tofu, drained and pressed
• 1/2 ripe avocado, sliced
• 1 cup fresh spinach
• 2 tbsp avocado oil
• 2 tbsp nutritional yeast
• 1/2 tsp turmeric powder
• 1/4 tsp black salt (kala namak)
• 1/4 tsp garlic powder
• Salt and pepper to taste

Instructions

1. Press tofu for 10 minutes to remove excess moisture.
2. Heat avocado oil in a skillet over medium heat.
3. Crumble tofu into the pan with your hands or a fork.
4. Add turmeric, black salt, and garlic powder. Stir well.
5. Cook for 5-7 minutes, stirring occasionally until slightly golden.
6. Add spinach and cook until wilted, about 2 minutes.
7. Stir in nutritional yeast and season with salt and pepper.
8. Serve with sliced avocado on top.

Ingredients

• 6 oz boneless, skinless chicken thigh
• 4 cups chopped romaine lettuce
• 1/2 cucumber, diced
• 1/4 cup kalamata olives
• 1/4 cup crumbled feta cheese
• 1/4 red onion, thinly sliced
• 6 cherry tomatoes, halved
• 3 tbsp extra virgin olive oil
• 1 tbsp red wine vinegar
• 1 tsp dried oregano

Instructions

1. Season chicken with oregano, garlic powder, salt, and pepper.
2. Cook chicken 5-6 minutes per side until internal temp reaches 165F.
3. Let rest 5 minutes, then slice against the grain.
4. Whisk olive oil, vinegar, oregano, and garlic for dressing.
5. Arrange romaine, cucumber, olives, feta, onion, and tomatoes.
6. Top with sliced chicken and drizzle with dressing.

Ingredients

• 150g seitan, sliced
• 2 cups mixed low-carb vegetables (bok choy, broccoli, bell pepper)
• 3 tbsp hemp hearts
• 2 tbsp coconut aminos
• 1 tbsp sesame oil
• 1 tbsp avocado oil
• 2 cloves garlic, minced
• 1 tsp fresh ginger, grated
• Red pepper flakes to taste

Instructions

1. Heat avocado oil in a wok or large skillet over high heat.
2. Add seitan and stir-fry until browned, about 4-5 minutes. Set aside.
3. Add sesame oil, garlic, and ginger. Sauté 30 seconds.
4. Add vegetables and stir-fry for 3-4 minutes until crisp-tender.
5. Return seitan to the pan.
6. Add coconut aminos and toss to coat.
7. Top with hemp hearts and red pepper flakes.
8. Serve immediately.

Ingredients

• 6 oz wild-caught salmon fillet (skin-on preferred)
• 2 cups broccoli florets
• 4 tbsp butter, divided
• 4 cloves garlic, minced
• 1 tbsp fresh lemon juice
• 1 tsp fresh dill, chopped
• Salt and pepper

Instructions

1. Preheat oven to 425F. Toss broccoli with 2 tbsp melted butter and garlic.
2. Roast broccoli 18-20 minutes until edges are crispy.
3. Pat salmon dry. Season with salt and pepper.
4. Heat 1 tbsp butter in skillet over medium-high heat.
5. Cook salmon skin-side up 4 minutes, flip, add remaining butter, garlic, lemon, and dill.
6. Baste salmon with butter and finish in oven 4-5 minutes.
7. Serve salmon over broccoli with garlic butter spooned on top.

Ingredients

• 200g tempeh, cubed
• 1 can (400ml) full-fat coconut milk
• 2 cups cauliflower florets
• 1 cup spinach
• 2 tbsp red curry paste (check for no sugar)
• 2 tbsp coconut oil
• 1 tbsp coconut aminos
• 1 tsp turmeric
• Fresh cilantro for garnish
• Lime wedges

Instructions

1. Heat coconut oil in a large pan over medium-high heat.
2. Add tempeh cubes and cook until golden on all sides, about 5 minutes.
3. Remove tempeh and set aside.
4. Add curry paste to the pan and cook 1 minute until fragrant.
5. Pour in coconut milk and stir well.
6. Add cauliflower and turmeric. Simmer 10 minutes.
7. Return tempeh to pan. Add coconut aminos.
8. Stir in spinach until wilted.
9. Garnish with cilantro and serve with lime wedges.

Ingredients

• 6 large eggs
• 8 oz ground breakfast sausage (no sugar added)
• 1/2 cup shredded cheddar cheese
• 1/4 cup diced bell pepper
• 2 tbsp diced onion
• 2 tbsp heavy cream
• Salt and pepper

Instructions

1. Preheat oven to 375F. Grease 6 muffin cups with butter.
2. Brown sausage in skillet, breaking into small pieces.
3. Divide cooked sausage among muffin cups.
4. Whisk eggs, cream, salt, pepper. Stir in vegetables and half the cheese.
5. Pour egg mixture over sausage. Top with remaining cheese.
6. Bake 20-22 minutes until set and golden.

Ingredients

• 3 tbsp chia seeds
• 1 scoop (30g) vanilla pea protein powder
• 1 cup unsweetened coconut milk
• 1 tbsp almond butter
• 1/2 tsp vanilla extract
• 1/4 tsp cinnamon
• Stevia or monk fruit to taste
• 2 tbsp unsweetened coconut flakes

Instructions

1. In a jar or bowl, whisk together coconut milk and protein powder until smooth.
2. Add chia seeds, vanilla, and cinnamon. Stir well.
3. Sweeten with stevia or monk fruit if desired.
4. Cover and refrigerate overnight (or at least 4 hours).
5. In the morning, stir well and add more liquid if too thick.
6. Top with almond butter and coconut flakes.
7. Can be made in batches for meal prep.

Ingredients

• 6 oz ground beef (80/20 blend)
• 1 slice cheddar, swiss, or pepper jack cheese
• 4 large butter lettuce leaves
• 2 slices tomato, red onion, pickles
• 1 tbsp yellow mustard
• 2 cups mixed greens with olive oil dressing

Instructions

1. Form ground beef into patty. Season with salt and pepper.
2. Heat cast iron over medium-high heat.
3. Cook burger 4 minutes per side for medium.
4. Add cheese in last minute, cover to melt.
5. Toss side salad with olive oil and vinegar.
6. Wrap burger in lettuce with toppings.

Ingredients

• 150g seitan, sliced
• 4 cups chopped romaine lettuce
• 2 tbsp hemp hearts
• 2 tbsp nutritional yeast
• 3 tbsp tahini
• 2 tbsp lemon juice
• 1 tbsp olive oil
• 1 clove garlic, minced
• 1 tsp Dijon mustard
• 1 tbsp capers
• Salt and pepper to taste

Instructions

1. Make dressing: whisk tahini, lemon juice, olive oil, garlic, mustard, and 2 tbsp water.
2. Season dressing with salt and pepper.
3. Pan-fry seitan in olive oil until crispy, about 5 minutes.
4. Place romaine in a large bowl.
5. Add sliced seitan on top.
6. Drizzle with Caesar dressing.
7. Top with hemp hearts, nutritional yeast, and capers.
8. Toss and serve immediately.

Ingredients

• 6 oz large shrimp, peeled and deveined
• 2 medium zucchini, spiralized
• 3 tbsp butter
• 4 cloves garlic, minced
• 1/4 tsp red pepper flakes
• 2 tbsp fresh parsley, chopped
• 1 tbsp fresh lemon juice

Instructions

1. Spiralize zucchini. Salt and let sit 10 min to release water. Pat dry.
2. Saute zoodles in olive oil 2-3 minutes until just tender. Set aside.
3. Melt butter in skillet over medium-high heat.
4. Add shrimp, cook 2 minutes per side.
5. Add garlic and red pepper flakes, cook 1 minute.
6. Add lemon juice and parsley. Serve over zoodles.

Ingredients

• 300g extra-firm tofu, pressed and cubed
• 3 tbsp vegan pesto (basil, olive oil, pine nuts, nutritional yeast)
• 2 cups zucchini noodles
• 1 cup cherry tomatoes, halved
• 2 tbsp olive oil
• 2 tbsp pine nuts
• Salt and pepper to taste
• Fresh basil for garnish

Instructions

1. Preheat oven to 400°F (200°C).
2. Toss tofu cubes with 1 tbsp olive oil, salt, and pepper.
3. Spread on baking sheet and bake 25 minutes, flipping halfway.
4. Meanwhile, make or prepare vegan pesto.
5. Spiralize zucchini into noodles.
6. Toss zucchini noodles with remaining olive oil and cherry tomatoes.
7. Top with baked tofu and drizzle generously with pesto.
8. Garnish with pine nuts and fresh basil.

Ingredients

• 4 oz wild-caught smoked salmon
• 3 tbsp cream cheese, softened
• 1 tbsp capers, drained
• 1 tbsp fresh dill, chopped
• 1/4 cucumber, sliced into thin rounds
• Freshly ground black pepper
• Lemon wedge

Instructions

1. Lay smoked salmon slices flat on cutting board.
2. Spread cream cheese evenly over each slice.
3. Sprinkle with capers, dill, and black pepper.
4. Place cucumber slices at one end and roll up tightly.
5. Squeeze fresh lemon juice over rolls before eating.

Ingredients

• 1.5 scoops vanilla pea protein powder
• 1 cup unsweetened almond milk
• 2 tbsp almond butter
• 1/2 cup frozen spinach
• 1/4 avocado
• 1 tbsp MCT oil
• 1/2 tsp cinnamon
• Ice cubes
• Stevia to taste

Instructions

1. Add almond milk to blender first.
2. Add protein powder, almond butter, spinach, and avocado.
3. Add MCT oil and cinnamon.
4. Blend on high until completely smooth.
5. Add ice cubes and blend again.
6. Sweeten with stevia if needed.
7. Pour into glass and serve immediately.

Ingredients

• 4 oz grilled chicken breast, diced
• 3 strips bacon, cooked and crumbled
• 2 hard-boiled eggs, quartered
• 1/2 avocado, diced
• 2 tbsp blue cheese crumbles
• 4 cups chopped romaine lettuce
• 1/4 cup cherry tomatoes, halved
• Homemade ranch dressing (avocado mayo, sour cream, herbs)

Instructions

1. Cook bacon until crispy, crumble.
2. Grill chicken, let rest, then dice.
3. Hard-boil eggs, ice bath, peel, and quarter.
4. Whisk ranch dressing ingredients.
5. Arrange romaine, top with chicken, bacon, eggs, avocado, blue cheese, and tomatoes in rows.
6. Drizzle with ranch dressing.

Ingredients

• 150g tempeh, sliced thin
• 4 cups mixed greens
• 1/2 avocado, sliced
• 1/4 cup walnuts
• 2 tbsp coconut aminos
• 1 tbsp maple-flavored extract (sugar-free)
• 1 tsp smoked paprika
• 1/2 tsp liquid smoke
• 3 tbsp olive oil
• 1 tbsp apple cider vinegar

Instructions

1. Slice tempeh into thin bacon-like strips.
2. Mix coconut aminos, smoked paprika, liquid smoke, and maple extract.
3. Marinate tempeh strips for 10 minutes.
4. Pan-fry in 1 tbsp olive oil until crispy, about 3-4 minutes per side.
5. Whisk remaining olive oil with apple cider vinegar for dressing.
6. Arrange mixed greens on plate.
7. Top with tempeh bacon, avocado, and walnuts.
8. Drizzle with dressing and serve.

Ingredients

• 6 oz flank steak, sliced thin against the grain
• 2 cups cauliflower rice
• 1 cup broccoli florets
• 1/2 bell pepper, sliced
• 2 tbsp coconut aminos
• 1 tsp sesame oil
• Fresh ginger and garlic, minced
• Green onion for garnish

Instructions

1. Marinate beef in coconut aminos, sesame oil, and ginger 10 min.
2. Cook cauliflower rice in coconut oil 3-4 min. Set aside.
3. Stir-fry beef 2 minutes until browned. Remove.
4. Stir-fry vegetables 3-4 minutes until crisp-tender.
5. Return beef, add sauce, toss together.
6. Serve over cauliflower rice with green onion.

Ingredients

• 200g seitan, sliced
• 1 medium head cauliflower, cut into florets
• 3 tbsp coconut cream
• 2 tbsp vegan butter
• 2 cups mushrooms, sliced
• 2 tbsp coconut aminos
• 2 tbsp olive oil
• 2 cloves garlic, minced
• Fresh thyme
• Salt and pepper to taste

Instructions

1. Steam cauliflower until very tender, about 12-15 minutes.
2. Drain well and mash with vegan butter and coconut cream.
3. Season with salt, pepper, and garlic. Set aside and keep warm.
4. Heat olive oil in a skillet over medium-high heat.
5. Add seitan and cook until browned, about 5 minutes.
6. Add mushrooms and cook until golden, 4-5 minutes.
7. Add coconut aminos and fresh thyme.
8. Serve seitan and mushrooms over cauliflower mash.

Ingredients

• 12 oz hot brewed coffee
• 1 tbsp grass-fed butter or ghee
• 1 tbsp MCT oil or coconut oil
• 3 large eggs
• Everything bagel seasoning
• Flaky sea salt

Instructions

1. Place eggs in cold water, bring to boil, cover, remove from heat.
2. Let sit 10 minutes for hard-boiled. Transfer to ice bath.
3. Peel and sprinkle with everything seasoning and flaky salt.
4. For coffee: Add butter and MCT oil to blender with hot coffee.
5. Blend 20-30 seconds until frothy and emulsified.

Ingredients

• 1 cup almond flour
• 1 scoop vanilla pea protein powder
• 2 tbsp ground flaxseed + 6 tbsp water (flax eggs)
• 1/4 cup unsweetened almond milk
• 1 tsp baking powder
• 1/2 tsp vanilla extract
• 2 tbsp coconut oil for cooking
• Sugar-free maple syrup
• 2 tbsp almond butter

Instructions

1. Mix flaxseed with water and let sit 5 minutes to gel.
2. Combine almond flour, protein powder, and baking powder.
3. Add flax eggs, almond milk, and vanilla. Mix until smooth.
4. Heat coconut oil in a pan over medium-low heat.
5. Pour 1/4 cup batter per pancake.
6. Cook 3-4 minutes until bubbles form, flip and cook 2 more minutes.
7. Serve with almond butter and sugar-free syrup.

Ingredients

• 1 can (5 oz) wild-caught tuna, drained
• 2 tbsp avocado oil mayonnaise
• 1 stalk celery, diced fine
• 1 tbsp red onion, minced
• 1 tsp Dijon mustard
• 1 tbsp fresh lemon juice
• 4 large butter lettuce leaves

Instructions

1. Flake tuna with fork in a bowl.
2. Add mayo, celery, onion, mustard, and lemon juice.
3. Mix well. Season with salt and pepper.
4. Divide tuna salad among lettuce leaves.
5. Roll or fold lettuce around filling.

Ingredients

• 200g extra-firm tofu, cubed
• 2 cups mixed greens
• 1/2 cucumber, sliced
• 1/2 avocado, sliced
• 1/4 cup red cabbage, shredded
• 2 tbsp hemp hearts
• 3 tbsp tahini
• 2 tbsp lemon juice
• 1 tbsp coconut aminos
• 2 tbsp avocado oil
• 1 tsp sesame seeds

Instructions

1. Press and cube tofu.
2. Toss with coconut aminos and 1 tbsp avocado oil.
3. Pan-fry tofu until golden on all sides, about 8 minutes.
4. Make dressing: whisk tahini, lemon juice, remaining oil, and 2 tbsp water.
5. Arrange greens in a bowl.
6. Top with tofu, cucumber, avocado, and cabbage.
7. Drizzle with tahini dressing.
8. Sprinkle with hemp hearts and sesame seeds.

Ingredients

• 2 bone-in, skin-on chicken thighs
• 3 tbsp butter, softened and divided
• 2 cloves garlic, minced
• 1 tbsp fresh rosemary, chopped
• 1 tbsp fresh thyme leaves
• 1 bunch asparagus, trimmed
• Salt and pepper

Instructions

1. Preheat oven to 425F.
2. Mix 2 tbsp butter with garlic, rosemary, thyme, salt, pepper.
3. Loosen skin on chicken, spread herb butter underneath.
4. Roast chicken skin-side up 20 minutes.
5. Toss asparagus with remaining melted butter, add to pan.
6. Roast 10-12 more minutes until chicken reaches 175F.

Ingredients

• 2 cups cremini mushrooms, finely chopped
• 1 cup walnuts, finely chopped
• 1 scoop unflavored pea protein
• 8 large butter lettuce leaves
• 2 tbsp coconut aminos
• 1 tbsp sesame oil
• 2 cloves garlic, minced
• 1 tsp fresh ginger, grated
• 2 green onions, sliced
• Sriracha mayo (vegan) for serving

Instructions

1. Pulse walnuts in food processor until crumbly (not paste).
2. Heat sesame oil in a large skillet over medium-high heat.
3. Add mushrooms and cook until liquid evaporates, about 5 minutes.
4. Add walnuts, garlic, and ginger. Cook 3 minutes.
5. Stir in coconut aminos and protein powder.
6. Cook 2 more minutes until mixture is dry and crumbly.
7. Spoon mixture into lettuce cups.
8. Top with green onions and sriracha mayo.

Ingredients

• 3 large eggs
• 2 tbsp butter, divided
• 1 cup fresh spinach
• 1 clove garlic, minced
• 1/4 cup crumbled feta cheese
• Salt and pepper
• Fresh herbs (optional)

Instructions

1. Whisk eggs with pinch of salt and pepper.
2. Saute garlic 30 seconds in 1 tbsp butter, add spinach, wilt 1 min. Set aside.
3. Add remaining butter to pan over medium-low heat.
4. Pour in eggs, tilt to spread. Gently push edges as they set.
5. When almost set, add spinach and feta to one half.
6. Fold omelet in half. Cook 30 seconds more.

Ingredients

• 1 cup unsweetened coconut yogurt
• 1 scoop vanilla pea protein powder
• 2 tbsp hemp hearts
• 2 tbsp unsweetened coconut flakes
• 1 tbsp chia seeds
• 1/4 cup pecans, chopped
• 1/2 tsp vanilla extract
• Stevia to taste

Instructions

1. Mix coconut yogurt with protein powder until smooth.
2. Add vanilla extract and stevia to taste.
3. Layer half the yogurt in a glass or bowl.
4. Add half the hemp hearts, coconut, and chia seeds.
5. Add remaining yogurt on top.
6. Top with remaining toppings and pecans.
7. Serve immediately or refrigerate up to 2 hours.

Ingredients

• 3 oz salami (no sugar added)
• 2 oz fresh mozzarella, sliced
• 4 marinated artichoke hearts
• 8 kalamata olives
• 4 roasted red pepper strips
• 2 tbsp Marcona almonds
• 1 oz aged provolone or parmesan
• Fresh basil, olive oil

Instructions

1. Arrange all items artfully on a large plate or board.
2. Fold salami into quarters or roll into cones.
3. Drizzle olive oil over mozzarella.
4. Scatter fresh basil leaves over platter.
5. Finish with black pepper.

Ingredients

• 200g tempeh, cubed
• 4 cups shredded cabbage (green and purple mix)
• 1/2 cup edamame, shelled
• 3 tbsp peanut butter (no sugar added)
• 2 tbsp coconut aminos
• 1 tbsp lime juice
• 1 tbsp sesame oil
• 1 tsp fresh ginger, grated
• Crushed peanuts for garnish
• Fresh cilantro

Instructions

1. Steam tempeh for 10 minutes to remove bitterness. Cube.
2. Pan-fry tempeh in sesame oil until crispy, about 5 minutes.
3. Make dressing: whisk peanut butter, coconut aminos, lime juice, ginger, and 2 tbsp warm water.
4. Toss shredded cabbage in a large bowl.
5. Add edamame and crispy tempeh.
6. Drizzle with peanut dressing and toss.
7. Top with crushed peanuts and cilantro.

Ingredients

• 6 oz cod fillet (or halibut, haddock)
• 3 tbsp butter
• 2 tbsp capers, drained
• 2 cloves garlic, sliced thin
• 2 tbsp fresh lemon juice
• 2 tbsp fresh parsley, chopped
• 6 oz green beans

Instructions

1. Preheat oven to 400F. Season cod with salt and pepper.
2. Bake cod 15-18 minutes until it flakes easily.
3. Blanch green beans 3 min, toss with butter.
4. For sauce: Brown butter slightly, add garlic and capers 1 min.
5. Remove from heat, add lemon juice, parsley, pepper flakes.
6. Spoon sauce over baked cod. Serve with green beans.

Ingredients

• 150g crumbled tempeh
• 1 cup walnuts, pulsed fine
• 3 medium zucchini, spiralized
• 1 cup sugar-free marinara sauce
• 2 tbsp olive oil
• 3 cloves garlic, minced
• 1 tsp Italian seasoning
• 1/4 cup nutritional yeast
• Fresh basil
• Salt and pepper to taste

Instructions

1. Heat olive oil in a large pan over medium heat.
2. Add crumbled tempeh and cook 5 minutes until browned.
3. Add pulsed walnuts and cook 3 minutes.
4. Add garlic and Italian seasoning. Cook 1 minute.
5. Pour in marinara sauce and simmer 10 minutes.
6. Meanwhile, spiralize zucchini.
7. Lightly sauté zucchini noodles 2-3 minutes (or serve raw).
8. Top noodles with bolognese, nutritional yeast, and basil.

Ingredients

• 2 oz cream cheese, softened
• 2 large eggs
• 2 tbsp almond flour
• 1/2 tsp vanilla extract
• 1/2 tsp cinnamon
• 4 tbsp butter (2 for cooking, 2 for topping)
• Sugar-free maple syrup (optional)

Instructions

1. Blend cream cheese, eggs, almond flour, vanilla, cinnamon until smooth.
2. Let batter rest 5 minutes.
3. Heat butter in non-stick pan over medium-low heat.
4. Pour 2 tbsp batter per pancake. Cook 2 min until bubbles form.
5. Flip carefully, cook 1 more minute.
6. Stack pancakes, top with butter.

Ingredients

• 4 tbsp hemp hearts
• 1/2 block (150g) silken tofu
• 1/2 avocado, sliced
• 1 cup sautéed spinach
• 2 tbsp nutritional yeast
• 1 tbsp olive oil
• 1/2 tsp everything bagel seasoning
• Salt and pepper to taste
• Hot sauce (optional)

Instructions

1. Sauté spinach in olive oil until wilted. Set aside.
2. Slice silken tofu into thick slabs.
3. Arrange tofu in a bowl.
4. Top with sautéed spinach and avocado slices.
5. Sprinkle generously with hemp hearts and nutritional yeast.
6. Add everything bagel seasoning, salt, and pepper.
7. Drizzle with additional olive oil and hot sauce if desired.

Ingredients

• 6 oz chicken breast
• 4 cups chopped romaine hearts
• 2 tbsp freshly shaved parmesan
• Caesar dressing: 1/4 cup avocado mayo, olive oil, lemon, Dijon, garlic, anchovy, parmesan

Instructions

1. Season chicken with garlic powder, salt, pepper.
2. Cook chicken 5-6 min per side until 165F. Rest, then slice.
3. Whisk all dressing ingredients together.
4. Toss romaine with 2-3 tbsp dressing.
5. Top with sliced chicken and shaved parmesan.
6. Squeeze lemon over top.

Ingredients

• 200g extra-firm tofu, cubed small
• 4 cups cauliflower rice
• 1/2 cup edamame
• 2 green onions, sliced
• 2 tbsp coconut aminos
• 2 tbsp sesame oil
• 2 eggs worth of Just Egg (or scrambled tofu)
• 1 tsp fresh ginger, grated
• 2 cloves garlic, minced

Instructions

1. Heat 1 tbsp sesame oil in a wok over high heat.
2. Add tofu and cook until crispy, 5-6 minutes. Set aside.
3. Add remaining sesame oil, garlic, and ginger.
4. Add cauliflower rice and stir-fry 5 minutes.
5. Push rice to the side, add Just Egg, scramble.
6. Mix everything together.
7. Add edamame, tofu, and coconut aminos.
8. Top with green onions and serve.

Ingredients

• 10 oz ribeye steak (1 inch thick)
• Compound butter: 3 tbsp butter, garlic, parsley, thyme, sea salt
• 8 oz cremini mushrooms, sliced
• 2 tbsp butter for mushrooms
• 1 tbsp avocado oil
• Coarse salt and black pepper

Instructions

1. Make compound butter, form into log, refrigerate.
2. Remove steak from fridge 30 min before cooking. Pat very dry, season generously.
3. Heat cast iron until smoking. Add oil, sear steak 4 min per side for medium-rare.
4. Rest steak 5 min, top with compound butter slice.
5. In same pan, add butter and mushrooms. Sear 3 min without stirring, then cook 3 more min.
6. Add garlic and thyme, cook 1 min. Serve alongside steak.

Ingredients

• 250g seitan steak
• 1 bunch asparagus, trimmed
• 3 tbsp vegan butter
• 3 cloves garlic, minced
• 2 tbsp coconut aminos
• 1 tbsp olive oil
• Fresh rosemary and thyme
• Salt and pepper to taste
• Lemon wedges

Instructions

1. Season seitan with salt and pepper.
2. Heat olive oil in a cast iron skillet over high heat.
3. Sear seitan 3-4 minutes per side until well browned.
4. Add 2 tbsp vegan butter, garlic, and herbs to pan.
5. Baste seitan with melted butter. Set aside to rest.
6. In same pan, add asparagus with remaining butter.
7. Cook asparagus 4-5 minutes until tender-crisp.
8. Serve seitan with asparagus and lemon wedges.

Ingredients

• 2 large portobello mushroom caps
• 4 oz Canadian bacon or ham (2 slices)
• 2 eggs
• Hollandaise: 2 egg yolks, 4 tbsp hot melted butter, 1 tbsp lemon juice, cayenne, salt
• 1 tbsp olive oil

Instructions

1. Preheat oven to 400F. Remove stems and scrape gills from portobellos.
2. Brush with olive oil, roast gill-side up 10 min until tender.
3. Make hollandaise: Blend yolks and lemon, slowly drizzle in hot butter until thick.
4. Poach eggs: Simmer water with vinegar, create whirlpool, cook 3 min.
5. Assemble: Portobello, Canadian bacon, poached egg, drizzle hollandaise.

Ingredients

• 1/2 cup almond flour
• 1/4 cup ground flaxseed
• 1 scoop vanilla pea protein
• 1 flax egg (1 tbsp flax + 3 tbsp water)
• 1/4 cup unsweetened almond milk
• 2 tbsp coconut oil, melted
• 1 tsp baking powder
• 1/2 tsp cinnamon
• Stevia to taste

Instructions

1. Preheat oven to 350°F (175°C). Line 4 muffin cups.
2. Make flax egg and let sit 5 minutes.
3. Mix dry ingredients: almond flour, flax, protein, baking powder, cinnamon.
4. Add flax egg, almond milk, and melted coconut oil.
5. Mix until just combined.
6. Divide batter among muffin cups.
7. Bake 18-20 minutes until toothpick comes out clean.
8. Cool 5 minutes before serving.

Ingredients

• 5 oz leftover steak, sliced (from Day 6)
• 4 cups mixed greens
• 1/2 avocado, sliced
• 6 cherry tomatoes, halved
• 2 tbsp blue cheese crumbles
• 1/4 red onion, thinly sliced
• Balsamic vinaigrette: olive oil, balsamic, Dijon, garlic

Instructions

1. Whisk vinaigrette ingredients together.
2. Arrange greens on large plate.
3. Top with sliced steak, avocado, tomatoes, blue cheese, red onion.
4. Drizzle with vinaigrette.
5. Leftover steak is best served at room temperature.

Ingredients

• 200g extra-firm tofu, cubed
• 1/2 cup vegan tzatziki (coconut yogurt base)
• 1/2 cucumber, diced
• 1/4 cup olives
• 1/4 cup cherry tomatoes
• 2 tbsp olive oil
• 1 tsp za'atar seasoning
• 1 tsp dried oregano
• Fresh mint and parsley
• Lemon wedges

Instructions

1. Press and cube tofu.
2. Toss with 1 tbsp olive oil, za'atar, and oregano.
3. Pan-fry or bake at 400°F until crispy, about 20 minutes.
4. Make vegan tzatziki with coconut yogurt, cucumber, dill, and garlic.
5. Arrange tofu on plate with cucumber, olives, and tomatoes.
6. Add dollop of tzatziki.
7. Drizzle with remaining olive oil.
8. Garnish with fresh herbs and lemon.

Ingredients

• 1 lb pork tenderloin
• 2 tbsp Dijon mustard
• 2 tbsp fresh rosemary, chopped
• 1 tbsp fresh thyme leaves
• 3 cloves garlic, minced
• 1 lb Brussels sprouts, halved
• 4 strips bacon, diced (optional)
• 3 tbsp butter

Instructions

1. Preheat oven to 425F. Pat pork dry, season with salt and pepper.
2. Mix mustard, rosemary, thyme, garlic, olive oil into paste. Rub all over pork.
3. Sear pork 2 min per side in hot skillet. Roast 15-18 min until 145F internal.
4. Rest 5 min before slicing.
5. For Brussels: cook bacon if using, add butter and sprouts cut-side down 4 min.
6. Stir, cook 5 more min, add garlic, drizzle balsamic, toss with bacon.

Ingredients

• 1 can (400ml) full-fat coconut milk
• 200g tofu, cubed
• 2 cups cauliflower florets
• 1 cup spinach
• 2 tbsp curry powder
• 2 tbsp coconut oil
• 1 tbsp fresh ginger, grated
• 3 cloves garlic, minced
• 2 tbsp hemp hearts
• Fresh cilantro

Instructions

1. Heat coconut oil in a large pot over medium heat.
2. Add cubed tofu and brown on all sides. Remove and set aside.
3. Add garlic and ginger, sauté 1 minute.
4. Add curry powder and stir 30 seconds.
5. Pour in coconut milk and bring to simmer.
6. Add cauliflower and cook 12-15 minutes until tender.
7. Return tofu to pot. Add spinach and stir until wilted.
8. Serve topped with hemp hearts and cilantro.

Ingredients

• 12 oz fresh brewed hot coffee
• 1 tbsp grass-fed butter or ghee
• 1 tbsp MCT oil or coconut oil

Instructions

1. Brew fresh hot coffee.
2. Add butter and MCT oil to blender.
3. Pour hot coffee over fats.
4. Blend 20-30 seconds until completely emulsified and frothy.
5. Enjoy slowly through the morning to suppress hunger.

Ingredients

• 1.5 scoops chocolate pea protein powder
• 1 cup cold brew coffee
• 1/2 cup unsweetened almond milk
• 2 tbsp almond butter
• 1 tbsp MCT oil
• 1/4 avocado
• Ice cubes
• Stevia to taste

Instructions

1. Add cold brew and almond milk to blender.
2. Add protein powder, almond butter, and MCT oil.
3. Add avocado for creaminess.
4. Blend until smooth.
5. Add ice and blend again.
6. Sweeten with stevia if desired.
7. Pour and enjoy immediately.

Ingredients

• 2 cans (4 oz each) wild-caught sardines in olive oil
• 4 cups baby arugula
• 1/4 red onion, thinly sliced
• 2 tbsp capers, drained
• 1/4 cup cherry tomatoes, halved
• 1 hard-boiled egg, quartered
• Dressing: tahini, olive oil, lemon juice, garlic

Instructions

1. Whisk tahini, olive oil, lemon juice, garlic, and water until smooth.
2. Arrange arugula on large plate.
3. Top with sardines, red onion, capers, tomatoes, and egg.
4. Drizzle with lemon-tahini dressing.

Ingredients

• 200g extra-firm tofu, cubed
• 4 cups mixed Asian greens
• 1/2 cup edamame
• 1/4 cup sliced almonds
• 2 tbsp sesame oil
• 2 tbsp coconut aminos
• 1 tbsp rice vinegar (unsweetened)
• 1 tsp fresh ginger, grated
• Sesame seeds for garnish

Instructions

1. Press and cube tofu.
2. Toss with 1 tbsp coconut aminos.
3. Pan-fry in sesame oil until crispy, 6-8 minutes.
4. Make dressing: whisk remaining coconut aminos, rice vinegar, and ginger.
5. Arrange greens in a bowl.
6. Top with crispy tofu, edamame, and almonds.
7. Drizzle with dressing.
8. Garnish with sesame seeds.

Ingredients

• 2 mackerel fillets (about 6 oz total)
• 2 tbsp butter or ghee
• 1 large bunch lacinato kale, stems removed
• 2 tbsp olive oil
• 3 cloves garlic, sliced thin
• 1/4 tsp red pepper flakes
• 1/2 tsp smoked paprika

Instructions

1. Heat olive oil, add garlic and red pepper flakes 1 min.
2. Add kale in batches, cook 5-7 min until tender. Season, set aside.
3. Pat mackerel very dry. Score the skin. Season with salt, pepper, paprika.
4. Heat butter until foaming. Cook mackerel skin-side down 3-4 min.
5. Flip, cook 2 min more. Serve over kale with lemon.

Ingredients

• 200g tempeh, sliced
• 4 heads baby bok choy, halved
• 1 can (400ml) coconut cream
• 2 tbsp red curry paste
• 2 tbsp coconut oil
• 3 cloves garlic, minced
• 1 tbsp coconut aminos
• Fresh Thai basil
• Lime wedges

Instructions

1. Steam tempeh 10 minutes. Slice into strips.
2. Heat coconut oil in a pan. Fry tempeh until golden.
3. Remove tempeh. Add curry paste and garlic to pan.
4. Pour in coconut cream and bring to simmer.
5. Add bok choy and cook 5 minutes until tender.
6. Return tempeh to pan with coconut aminos.
7. Simmer 5 more minutes.
8. Serve with Thai basil and lime.

Ingredients

• 6 large eggs
• 6 slices deli ham (no sugar added)
• 1/2 cup shredded gruyere or swiss cheese
• 2 tbsp heavy cream
• 1 tbsp fresh chives, chopped
• Salt and pepper

Instructions

1. Preheat oven to 375F. Grease 6 muffin cups with butter.
2. Line each cup with a slice of ham, creating a cup shape.
3. Whisk eggs with heavy cream, salt, pepper, and half the cheese.
4. Divide egg mixture among ham cups. Top with remaining cheese.
5. Bake 20-22 minutes until eggs are set.
6. Garnish with chives. Store up to 5 days.

Ingredients

• 200g firm tofu, crumbled
• 1 cup spinach
• 1/2 cup mushrooms, sliced
• 1/4 cup bell pepper, diced
• 2 tbsp nutritional yeast
• 2 tbsp avocado oil
• 1/2 tsp turmeric
• 1/4 tsp black salt
• Fresh herbs

Instructions

1. Heat avocado oil in skillet over medium heat.
2. Add mushrooms and bell pepper. Sauté 4 minutes.
3. Crumble tofu into pan.
4. Add turmeric, black salt, and nutritional yeast.
5. Cook 5-6 minutes, stirring occasionally.
6. Add spinach and cook until wilted.
7. Season with salt and pepper.
8. Garnish with fresh herbs.

Ingredients

• 6 oz large shrimp, peeled and deveined
• 1 can (14 oz) full-fat coconut milk
• 1 cup chicken bone broth
• 2 stalks lemongrass, smashed
• 1-inch galangal or ginger, sliced
• 4 oz mushrooms, sliced
• 1 tbsp fish sauce
• Fresh cilantro, lime juice

Instructions

1. Combine coconut milk and broth with lemongrass and galangal. Simmer 10 min.
2. Add mushrooms, cook 5 minutes.
3. Add shrimp, cook 3-4 minutes until pink.
4. Remove from heat. Stir in fish sauce and lime juice.
5. Serve topped with cilantro.

Ingredients

• 4 large collard green leaves
• 1 cup hummus (no seed oils)
• 150g smoked tofu, sliced
• 1/2 avocado, sliced
• 1/2 cucumber, julienned
• 1/4 cup sprouts
• 2 tbsp hemp hearts
• 1 tbsp tahini
• Lemon juice

Instructions

1. Blanch collard greens 30 seconds. Pat dry.
2. Shave down thick stem with knife.
3. Spread hummus on each leaf.
4. Layer smoked tofu, avocado, cucumber, and sprouts.
5. Sprinkle with hemp hearts.
6. Drizzle with tahini and lemon juice.
7. Roll tightly like a burrito.
8. Slice in half and serve.

Ingredients

• 6 oz wild-caught salmon fillet
• 2 tbsp almond flour
• 1 tbsp each fresh parsley and dill, minced
• 2 tbsp parmesan, grated
• 10 oz fresh spinach
• 2 tbsp butter, 1/4 cup heavy cream
• 2 tbsp cream cheese, nutmeg

Instructions

1. Mix almond flour, herbs, parmesan, and melted butter. Press onto salmon.
2. Bake at 400F for 15-18 minutes until crust is golden.
3. For spinach: Saute garlic in butter, add spinach to wilt.
4. Add cream, cream cheese, and parmesan. Stir until melted.
5. Season with nutmeg, salt, and pepper. Serve salmon over spinach.

Ingredients

• 200g seitan, sliced
• 3 cups broccoli florets
• 3 tbsp coconut aminos
• 2 tbsp sesame oil
• 3 cloves garlic, minced
• 1 tbsp fresh ginger, grated
• 1/4 tsp red pepper flakes
• 2 tbsp hemp hearts
• Green onions

Instructions

1. Heat sesame oil in wok over high heat.
2. Add seitan and stir-fry until browned, 4 minutes.
3. Remove seitan. Add broccoli to wok.
4. Stir-fry broccoli 4-5 minutes until tender-crisp.
5. Add garlic, ginger, and red pepper flakes.
6. Return seitan to wok.
7. Pour in coconut aminos and toss.
8. Top with hemp hearts and green onions.

Instructions

1. Brew plain black coffee or steep green tea.
2. No cream, no sweeteners.
3. Stay hydrated with water + pinch of salt for electrolytes.
4. If hungry, drink more water. True hunger passes in waves.

Ingredients

• 1/2 cup almond butter
• 1/4 cup coconut oil, softened
• 2 scoops vanilla pea protein
• 2 tbsp unsweetened cocoa powder
• 2 tbsp hemp hearts
• 1/2 tsp vanilla extract
• Stevia to taste
• Pinch of sea salt

Instructions

1. Mix almond butter and softened coconut oil until smooth.
2. Add protein powder and cocoa powder.
3. Stir in hemp hearts, vanilla, and stevia.
4. Add pinch of sea salt.
5. Roll into 8 balls.
6. Place on parchment-lined tray.
7. Refrigerate 1 hour until firm.
8. Store in fridge up to 2 weeks.

Ingredients

• 6 oz sushi-grade ahi tuna, cubed
• 2 tbsp coconut aminos
• 1 tsp sesame oil
• 1/2 tsp fresh ginger, grated
• 2 cups cauliflower rice
• 1/2 avocado, sliced
• Cucumber, sesame seeds, nori strips

Instructions

1. Toss tuna with coconut aminos, sesame oil, ginger, green onion. Refrigerate 10 min.
2. Cook cauliflower rice in coconut oil 3-4 min. Season.
3. Place cauliflower rice in bowl.
4. Top with marinated tuna, avocado, cucumber.
5. Sprinkle with sesame seeds and nori strips.

Ingredients

• 200g firm tofu, cubed
• 3 cups fresh spinach
• 1/2 cup coconut cream
• 2 tbsp curry powder
• 2 tbsp coconut oil
• 1/4 cup cashews
• 2 cloves garlic, minced
• 1 tbsp coconut aminos
• Fresh cilantro

Instructions

1. Heat coconut oil in a pan over medium-high heat.
2. Add tofu cubes and cook until golden, 6-7 minutes.
3. Add garlic and curry powder. Stir 1 minute.
4. Pour in coconut cream and coconut aminos.
5. Simmer 5 minutes until sauce thickens.
6. Add spinach and stir until wilted.
7. Toast cashews in dry pan.
8. Serve topped with cashews and cilantro.

Ingredients

• 6 oz ground lamb
• 1/2 tsp cumin, 1/2 tsp coriander
• 1 tbsp fresh mint, chopped
• Tzatziki: Greek yogurt, grated cucumber, garlic, dill, lemon
• Greek salad: romaine, cucumber, tomatoes, olives, feta

Instructions

1. Make tzatziki: Mix yogurt, squeezed cucumber, garlic, dill, lemon. Refrigerate.
2. Mix lamb with cumin, coriander, garlic, mint, salt, pepper. Form patty.
3. Cook burger 4-5 min per side for medium.
4. Toss Greek salad with olive oil and red wine vinegar.
5. Serve burger with salad, top generously with tzatziki.

Ingredients

• 3 medium zucchini, sliced lengthwise
• 200g crumbled tofu (ricotta style)
• 1 cup sugar-free marinara
• 1/4 cup nutritional yeast
• 1 cup spinach
• 2 tbsp olive oil
• 1 tsp Italian seasoning
• 2 cloves garlic, minced
• Fresh basil

Instructions

1. Preheat oven to 375°F (190°C).
2. Slice zucchini lengthwise into thin strips. Salt and drain 10 minutes.
3. Mix crumbled tofu with nutritional yeast, garlic, and Italian seasoning.
4. Layer in baking dish: marinara, zucchini, tofu mixture, spinach. Repeat.
5. Top with remaining marinara and nutritional yeast.
6. Bake 35 minutes until bubbly.
7. Let rest 10 minutes before serving.
8. Garnish with fresh basil.

Ingredients

• 1 large ripe avocado
• 2 small eggs
• 2 strips bacon, cooked and crumbled
• 1 tbsp fresh chives, chopped
• Salt and pepper
• Hot sauce (optional)

Instructions

1. Preheat oven to 425F. Cut avocado in half, remove pit.
2. Scoop out 1-2 tbsp flesh to create larger well.
3. Place avocado halves in small baking dish (nestle in foil to keep stable).
4. Crack one egg into each avocado half. Season.
5. Bake 12-15 minutes until whites are set but yolks runny.
6. Top with crumbled bacon and chives.

Ingredients

• 1.5 scoops vanilla pea protein
• 1 cup unsweetened coconut milk
• 1 tsp matcha powder
• 1/2 avocado
• 2 tbsp chia seeds
• 2 tbsp coconut flakes
• 1 tbsp hemp hearts
• Stevia to taste

Instructions

1. Blend coconut milk, protein powder, matcha, and avocado until smooth.
2. Pour into a bowl (should be thick, not liquid).
3. Top with chia seeds, coconut flakes, and hemp hearts.
4. Add stevia if desired.
5. Eat with a spoon like a smoothie bowl.
6. Best enjoyed immediately.

Ingredients

• 6 oz chicken breast or thigh, cooked and shredded
• 3 tbsp hot sauce (Frank's RedHot)
• 2 tbsp butter, melted
• 6 large butter lettuce leaves
• 2 tbsp blue cheese crumbles
• 2 stalks celery, cut into sticks

Instructions

1. Poach raw chicken in simmering salted water 15 min. Shred with forks.
2. Mix hot sauce and melted butter.
3. Toss shredded chicken in buffalo sauce.
4. Divide among lettuce leaves. Top with blue cheese.
5. Serve with celery sticks and ranch dressing.

Ingredients

• 200g tempeh, crumbled
• 8 butter lettuce leaves
• 1/2 avocado, diced
• 1/4 cup salsa (no sugar)
• 2 tbsp coconut oil
• 1 tbsp chili powder
• 1 tsp cumin
• 1/2 tsp garlic powder
• Fresh cilantro
• Lime wedges

Instructions

1. Crumble tempeh into small pieces.
2. Heat coconut oil in skillet over medium-high heat.
3. Add tempeh and cook 5 minutes until browned.
4. Add chili powder, cumin, and garlic powder.
5. Cook another 3-4 minutes.
6. Spoon mixture into lettuce leaves.
7. Top with avocado and salsa.
8. Garnish with cilantro and lime.

Ingredients

• 6 oz halibut fillet
• Lemon-dill butter: 3 tbsp butter, dill, lemon zest, lemon juice, garlic
• 1 fennel bulb, sliced into wedges
• 2 tbsp olive oil
• Salt and pepper

Instructions

1. Make lemon-dill butter: mix softened butter with dill, lemon zest, lemon juice, garlic, salt.
2. Roast fennel wedges with olive oil at 400F for 25-30 min.
3. Pat halibut dry. Season with salt and pepper.
4. Sear halibut 3 min until golden, flip, transfer to 400F oven 6-8 min.
5. Top immediately with lemon-dill butter. Serve with roasted fennel.

Ingredients

• 200g firm tofu, cubed
• 1 can (400ml) coconut milk
• 2 cups vegetable broth
• 2 cups bok choy, chopped
• 1 cup mushrooms, sliced
• 2 tbsp red curry paste
• 2 tbsp coconut oil
• 1 tbsp coconut aminos
• Fresh Thai basil
• Lime

Instructions

1. Heat coconut oil in a pot over medium heat.
2. Add curry paste and stir 1 minute.
3. Pour in coconut milk and broth. Bring to simmer.
4. Add tofu and mushrooms. Cook 10 minutes.
5. Add bok choy and cook 5 more minutes.
6. Stir in coconut aminos.
7. Ladle into bowls.
8. Top with Thai basil and lime juice.

Instructions

1. Same as Day 1: Blend hot coffee with butter and MCT oil until frothy.
2. Provides sustained energy without breaking your fast significantly.

Ingredients

• 1.5 scoops chocolate pea protein
• 1 cup unsweetened almond milk
• 2 tbsp hemp hearts
• 2 tbsp cacao powder
• 2 tbsp almond butter
• 1/4 avocado
• 1 tbsp MCT oil
• Ice cubes

Instructions

1. Add almond milk to blender.
2. Add protein powder, hemp hearts, and cacao powder.
3. Add almond butter, avocado, and MCT oil.
4. Blend until smooth.
5. Add ice and blend again.
6. Pour into glass.
7. Enjoy immediately.

Ingredients

• 6 oz smoked trout, flaked
• 4 cups mixed greens
• 1/4 red onion, thinly sliced
• 2 tbsp capers, drained
• 1 hard-boiled egg, quartered
• 2 tbsp fresh dill
• Dressing: olive oil, lemon, whole grain mustard

Instructions

1. Whisk olive oil, lemon juice, mustard, salt, and pepper.
2. Arrange greens on large plate.
3. Top with flaked smoked trout, red onion, capers, and egg.
4. Drizzle with dressing. Garnish with fresh dill.

Ingredients

• 200g seitan, sliced
• 2 cups mixed greens
• 1/2 cucumber, diced
• 1/4 cup olives
• 1/4 cup vegan feta (tofu-based)
• 2 tbsp olive oil
• 1 tbsp lemon juice
• 1 tsp dried oregano
• Fresh dill
• Hemp hearts

Instructions

1. Season seitan with oregano, salt, and pepper.
2. Pan-fry in 1 tbsp olive oil until crispy.
3. Arrange greens in a bowl.
4. Top with cucumber, olives, and vegan feta.
5. Add sliced seitan.
6. Whisk remaining olive oil with lemon juice.
7. Drizzle dressing over bowl.
8. Top with fresh dill and hemp hearts.

Ingredients

• 12 oz NY strip steak (1 inch thick)
• Blue cheese butter: 2 tbsp butter, 2 tbsp blue cheese crumbles, chives
• 8 oz mixed mushrooms, sliced
• 2 tbsp butter for mushrooms
• Fresh thyme, garlic

Instructions

1. Make blue cheese butter: mash butter with blue cheese, chives, pepper.
2. Reverse sear method: Season steak, roast at 275F until 115F internal (25-30 min).
3. Heat cast iron until smoking. Sear steak 1 min per side for perfect crust.
4. Rest 5 min, top with blue cheese butter.
5. Saute mushrooms in butter, add garlic and thyme. Serve alongside steak.

Ingredients

• 4 large portobello mushroom caps
• 150g crumbled tempeh
• 1 cup spinach, chopped
• 1/4 cup nutritional yeast
• 2 tbsp olive oil
• 3 cloves garlic, minced
• 1 tsp Italian herbs
• 2 tbsp hemp hearts
• Fresh parsley

Instructions

1. Preheat oven to 400°F (200°C).
2. Remove stems from portobellos. Brush with olive oil.
3. Bake caps gill-side up for 10 minutes.
4. Sauté tempeh with garlic and herbs 5 minutes.
5. Add spinach and cook until wilted.
6. Stir in nutritional yeast.
7. Fill mushroom caps with mixture.
8. Bake another 10 minutes. Top with hemp hearts and parsley.

Ingredients

• 3 large eggs
• 1/4 onion, diced
• 1/2 bell pepper, diced
• 1 cup crushed tomatoes
• 1 tsp cumin, 1/2 tsp smoked paprika
• 2 tbsp feta cheese, crumbled
• Fresh cilantro or parsley

Instructions

1. Saute onion and bell pepper 5 min. Add garlic, cumin, paprika 1 min.
2. Add crushed tomatoes. Simmer 10 min until slightly thickened.
3. Make 3 wells in sauce. Crack an egg into each.
4. Cover pan. Cook 5-7 min until whites set but yolks runny.
5. Top with feta, cilantro, and olive oil drizzle.

Ingredients

• 2 cups cauliflower rice
• 150g smoked tofu, cubed
• 1/2 avocado, sliced
• 2 tbsp nutritional yeast
• 2 tbsp coconut oil
• 2 tbsp hemp hearts
• 1 tsp everything bagel seasoning
• Hot sauce
• Green onions

Instructions

1. Heat coconut oil in a skillet.
2. Add smoked tofu and cook until crispy edges form.
3. Add cauliflower rice and sauté 5-6 minutes.
4. Season with salt and pepper.
5. Transfer to bowl.
6. Top with avocado, nutritional yeast, and hemp hearts.
7. Add everything bagel seasoning.
8. Finish with hot sauce and green onions.

Ingredients

• 6 oz lump crab meat
• 2 tbsp almond flour
• 2 tbsp avocado mayo, 1 egg yolk
• 1 tsp Dijon, 1 tsp Worcestershire
• 1/2 tsp Old Bay seasoning
• Remoulade: mayo, Dijon, capers, lemon, hot sauce, paprika, parsley

Instructions

1. Make remoulade: Mix all ingredients. Refrigerate.
2. Gently mix crab with almond flour, mayo, egg yolk, seasonings. Don't overmix.
3. Form into 2 patties. Refrigerate 15 min to firm.
4. Cook in butter over medium heat, 4 min per side until golden.
5. Serve with remoulade and lemon wedge.

Ingredients

• 3 medium zucchini, spiralized
• 1 ripe avocado
• 150g edamame, shelled
• 1/4 cup fresh basil
• 3 tbsp hemp hearts
• 2 tbsp lemon juice
• 2 cloves garlic
• 2 tbsp olive oil
• Salt and pepper
• Cherry tomatoes

Instructions

1. Spiralize zucchini into noodles.
2. Blend avocado, basil, garlic, lemon juice, and olive oil until creamy.
3. Season sauce with salt and pepper.
4. Toss zoodles with avocado sauce.
5. Top with edamame and hemp hearts.
6. Add cherry tomatoes.
7. Drizzle with extra olive oil if desired.

Ingredients

• 1 duck breast (about 8 oz)
• 1 tsp fresh thyme leaves
• 1 bunch radishes, halved
• Reserved duck fat from cooking
• Salt and pepper
• Fresh parsley

Instructions

1. Score duck skin in crosshatch pattern. Season both sides.
2. Place duck skin-side down in COLD skillet. Turn heat to medium-low.
3. Cook 15-18 min, pouring off rendered fat (save it!).
4. Flip duck, cook 4-6 min for medium-rare (135F). Rest 5 min before slicing.
5. Toss radishes with 2 tbsp duck fat, roast at 425F 20-25 min until golden.
6. Roasted radishes taste like mild potatoes - perfect low-carb sub!

Ingredients

• 200g tempeh, cubed
• 2 cups Thai basil leaves
• 1 cup green beans, trimmed
• 3 tbsp coconut aminos
• 2 tbsp coconut oil
• 4 cloves garlic, minced
• 2 Thai chilies, sliced
• 1 tbsp fresh ginger
• Cauliflower rice for serving

Instructions

1. Steam tempeh 10 minutes. Cube.
2. Heat coconut oil in wok over high heat.
3. Add tempeh and fry until golden, 5 minutes.
4. Add garlic, ginger, and chilies. Stir 30 seconds.
5. Add green beans and stir-fry 3 minutes.
6. Pour in coconut aminos.
7. Turn off heat and stir in basil until wilted.
8. Serve over cauliflower rice.

Ingredients

• 2 large eggs
• 6 oz fresh spinach
• 1 tbsp butter, 1 clove garlic
• Hollandaise: 2 egg yolks, 4 tbsp hot melted butter, lemon juice, cayenne
• 1 tbsp white vinegar

Instructions

1. Make hollandaise: Blend yolks with lemon, slowly drizzle in hot butter until thick.
2. Saute garlic in butter, add spinach, wilt 2-3 min. Season.
3. Poach eggs: Simmer water with vinegar, create whirlpool, cook 3 min.
4. Assemble: Place spinach on plate, top with poached eggs, drizzle hollandaise.

Ingredients

• 1 block (350g) silken tofu
• 1.5 scoops chocolate pea protein
• 3 tbsp cacao powder
• 3 tbsp coconut cream
• 1 tsp vanilla extract
• Stevia to taste
• Pinch of sea salt
• Coconut whipped cream (optional)

Instructions

1. Blend silken tofu until completely smooth.
2. Add protein powder, cacao, and coconut cream.
3. Add vanilla, stevia, and salt.
4. Blend until silky smooth.
5. Divide into serving dishes.
6. Refrigerate at least 2 hours to set.
7. Top with coconut whipped cream if desired.

Ingredients

• 4 lamb meatballs (ground lamb, cumin, garlic, mint)
• 2 tbsp hummus (no seed oils)
• 2 tbsp baba ganoush
• 8 kalamata olives
• 2 tbsp feta cheese
• Cucumber, cherry tomatoes
• Fresh mint, olive oil

Instructions

1. Make lamb meatballs: Mix lamb with garlic, cumin, mint, salt, pepper.
2. Form into 4 meatballs. Pan-fry in olive oil 8-10 min until cooked through.
3. Arrange all components on large plate.
4. Drizzle olive oil over vegetables. Garnish with fresh mint.

Ingredients

• 200g extra-firm tofu, cubed
• 1 cup purple cabbage, shredded
• 1 cup spinach
• 1/2 cup edamame
• 1/2 avocado
• 1/4 cup shredded carrots
• 3 tbsp tahini
• 2 tbsp lemon juice
• 2 tbsp hemp hearts
• Sesame seeds

Instructions

1. Press and cube tofu. Pan-fry until golden.
2. Make dressing: whisk tahini, lemon juice, and 2 tbsp water.
3. Arrange spinach in bowl.
4. Add sections of cabbage, carrots, edamame.
5. Add crispy tofu and avocado.
6. Drizzle with tahini dressing.
7. Top with hemp hearts and sesame seeds.

Ingredients

• 1 whole chicken (4-5 lbs)
• 4 tbsp butter, softened with garlic, rosemary, thyme
• 1 lemon, halved
• 4 small turnips, quartered
• 1 bunch radishes, halved
• 1 fennel bulb, cut into wedges
• 3 tbsp olive oil

Instructions

1. Preheat oven to 425F. Pat chicken very dry.
2. Loosen skin, spread half the herb butter under skin. Rub rest on outside.
3. Stuff cavity with lemon halves. Season generously.
4. Toss vegetables with olive oil, salt, pepper. Spread in roasting pan.
5. Place chicken on top. Roast 50-60 min until thigh reaches 165F.
6. Rest 10 min before carving. Save carcass for bone broth!

Ingredients

• 200g seitan, sliced
• 3 cups mixed mushrooms, sliced
• 1/2 cup coconut cream
• 1/4 cup vegetable broth
• 2 tbsp vegan butter
• 3 cloves garlic, minced
• 1 tbsp coconut aminos
• 1 tsp Dijon mustard
• Fresh thyme and parsley
• Zucchini noodles

Instructions

1. Heat vegan butter in a large pan.
2. Add seitan and brown on all sides. Remove.
3. Add mushrooms and cook until golden, 6-7 minutes.
4. Add garlic and cook 1 minute.
5. Pour in broth and coconut cream.
6. Stir in mustard and coconut aminos.
7. Return seitan to pan. Simmer 5 minutes.
8. Serve over zucchini noodles with fresh herbs.

Instructions

1. Brew plain black coffee.
2. Prepare electrolyte water: 16 oz water + 1/4 tsp salt + squeeze of lemon.
3. Alternate between coffee and electrolyte water through the morning.

Ingredients

• 1.5 scoops vanilla pea protein
• 1 cup unsweetened coconut milk
• 1 cup spinach
• 1/2 avocado
• 2 tbsp almond butter
• 1 tbsp MCT oil
• 1/2 tsp spirulina (optional)
• Ice cubes

Instructions

1. Add coconut milk to blender first.
2. Add spinach, avocado, and almond butter.
3. Add protein powder and MCT oil.
4. Add spirulina if using.
5. Blend until completely smooth.
6. Add ice and blend again.
7. Pour and serve immediately.

Ingredients

• 6 oz ground beef (80/20)
• 2 cups cauliflower rice
• 1/2 cup kimchi (raw, unpasteurized)
• 2 tbsp coconut aminos
• 1 tsp sesame oil
• Ginger, garlic, green onions, sesame seeds

Instructions

1. Brown ground beef with garlic and ginger. Add coconut aminos.
2. Push beef to side. Cook cauliflower rice 3-4 min until tender.
3. Combine and transfer to bowl.
4. Top with kimchi, green onions, sesame seeds, drizzle sesame oil.
5. Gut Health Note: Use raw, unpasteurized kimchi for live probiotic cultures.

Ingredients

• 2 packages shirataki noodles
• 200g firm tofu, cubed
• 2 cups bok choy, chopped
• 3 tbsp coconut aminos
• 2 tbsp sesame oil
• 2 cloves garlic, minced
• 1 tbsp fresh ginger
• Green onions
• Sesame seeds

Instructions

1. Rinse shirataki noodles well. Dry-fry to remove moisture.
2. Press and cube tofu. Pan-fry until golden.
3. Heat sesame oil in wok.
4. Add garlic and ginger. Stir 30 seconds.
5. Add bok choy and cook 3 minutes.
6. Add noodles and tofu.
7. Pour in coconut aminos and toss.
8. Top with green onions and sesame seeds.

Ingredients

• 1 lb chicken livers, cleaned
• 4 tbsp butter, divided
• 1 shallot, diced
• 2 cloves garlic, minced
• 1 tbsp fresh thyme
• 2 tbsp brandy (optional)
• 1/4 cup heavy cream
• Celery, cucumber, radishes, endive for crudites

Instructions

1. Season livers with salt and pepper. Sear in 2 tbsp butter 2-3 min per side (pink inside).
2. Remove livers. Add remaining butter, shallot, garlic. Cook 2 min.
3. Add thyme, return livers, add brandy. Cook 1 min. Add cream, cook 2 min.
4. Transfer everything to food processor. Blend until smooth.
5. Transfer to ramekins. Refrigerate at least 1 hour. Serve with crudites.
6. Liver is the most nutrient-dense food - rich in vitamin A, B12, folate, iron, copper.

Ingredients

• 200g tempeh, sliced
• 1/2 cup vegan kimchi
• 3 tbsp almond butter
• 2 tbsp coconut aminos
• 1 tbsp sesame oil
• 1 cup bean sprouts
• 2 cloves garlic, minced
• 1 tbsp lime juice
• Cilantro

Instructions

1. Make sauce: whisk almond butter, coconut aminos, lime juice, and 2 tbsp water.
2. Steam tempeh 10 minutes. Slice.
3. Heat sesame oil in pan. Fry tempeh until crispy.
4. Add garlic and cook 30 seconds.
5. Pour sauce over tempeh and toss.
6. Serve with bean sprouts on the side.
7. Top with kimchi and cilantro.

Ingredients

• 3 large eggs
• 2 breakfast sausage links (no sugar added)
• 1/2 cup raw sauerkraut
• 1 tbsp butter
• Fresh parsley, black pepper

Instructions

1. Cook sausages in skillet 8-10 min until cooked through. Set aside.
2. Add butter to skillet. Fry eggs to your preference.
3. Plate eggs with sausages.
4. Add sauerkraut on the side (don't heat it - you want the live cultures).
5. Choose raw, unpasteurized sauerkraut from refrigerated section for probiotics.

Ingredients

• 1.5 scoops vanilla pea protein
• 1 cup unsweetened almond milk
• 2 tbsp almond butter
• 1 tsp cinnamon
• 1/4 tsp nutmeg
• 1 tbsp MCT oil
• 1/4 avocado
• Ice cubes

Instructions

1. Add almond milk to blender.
2. Add protein powder and almond butter.
3. Add cinnamon, nutmeg, and avocado.
4. Add MCT oil.
5. Blend until smooth.
6. Add ice and blend again.
7. Pour and enjoy.

Ingredients

• 2 cups bone broth (homemade or quality store-bought)
• 4 oz cooked chicken, shredded
• 2 cups mixed greens (spinach, kale, chard)
• Fresh ginger, sliced; garlic, smashed
• 1 tbsp coconut aminos
• Green onion, chili oil

Instructions

1. Heat bone broth with ginger and garlic. Simmer 10 min to infuse.
2. Remove ginger and garlic.
3. Add coconut aminos and shredded chicken. Heat through.
4. Add greens, cook 1-2 min until wilted.
5. Serve topped with green onion and chili oil. Bone broth supports gut lining repair.

Ingredients

• 200g extra-firm tofu
• 3 tbsp sesame seeds
• 4 cups mixed Asian greens
• 1/2 cucumber, sliced
• 2 tbsp coconut aminos
• 2 tbsp sesame oil
• 1 tbsp rice vinegar
• 1 tsp fresh ginger
• Green onions

Instructions

1. Press tofu and slice into thick slabs.
2. Coat tofu with sesame seeds on all sides.
3. Pan-fry in sesame oil until golden and crispy, 4 minutes per side.
4. Make dressing: whisk coconut aminos, rice vinegar, and ginger.
5. Arrange greens and cucumber in bowl.
6. Slice tofu and place on top.
7. Drizzle with dressing.
8. Garnish with green onions.

Ingredients

• 6 oz ground bison
• 1 large onion, sliced thin
• 3 tbsp butter, divided
• Large butter lettuce leaves
• Fermented pickles
• 1 tbsp mustard

Instructions

1. Caramelize onions: Melt 2 tbsp butter over medium-low, cook onions 20-25 min stirring occasionally until deep golden.
2. Form bison into patty. Season generously.
3. Cook burger in remaining butter 3-4 min per side for medium (bison cooks faster than beef).
4. Rest 3 minutes. Place in lettuce leaves.
5. Top with caramelized onions. Serve with mustard and fermented pickles.

Ingredients

• 200g seitan, sliced
• 1 bell pepper, sliced
• 1/2 onion, sliced
• 8 butter lettuce leaves
• 1/2 avocado, sliced
• 2 tbsp avocado oil
• 1 tbsp chili powder
• 1 tsp cumin
• Lime wedges
• Fresh cilantro

Instructions

1. Season seitan with chili powder and cumin.
2. Heat avocado oil in skillet over high heat.
3. Add seitan and cook until charred edges, 5 minutes.
4. Remove seitan. Add peppers and onions.
5. Cook until slightly softened, 4-5 minutes.
6. Return seitan to pan and toss.
7. Serve in lettuce cups with avocado.
8. Garnish with cilantro and lime.

Instructions

1. Steep green tea or drink plain black coffee.
2. Stay hydrated with water and electrolytes.

Ingredients

• 3 tbsp chia seeds
• 1 cup full-fat coconut milk
• 1 scoop vanilla pea protein
• 2 tbsp unsweetened coconut flakes
• 2 tbsp hemp hearts
• 1/2 tsp vanilla extract
• Stevia to taste

Instructions

1. Whisk coconut milk and protein powder until smooth.
2. Stir in chia seeds and vanilla.
3. Sweeten with stevia if desired.
4. Cover and refrigerate overnight.
5. In morning, stir well.
6. Top with coconut flakes and hemp hearts.
7. Can be stored up to 5 days.

Ingredients

• 6 oz wild salmon fillet
• 2 tbsp white miso paste
• 1 tbsp coconut aminos
• 1 tsp sesame oil
• 1 tsp fresh ginger, grated
• 2 heads baby bok choy, halved
• 1 tbsp coconut oil, garlic, sesame seeds

Instructions

1. Marinate salmon in miso, coconut aminos, sesame oil, ginger (30 min or overnight).
2. Broil salmon on high 6-8 min until caramelized.
3. Heat coconut oil, add bok choy cut-side down 3 min. Add garlic and coconut aminos 2 min.
4. Serve salmon over bok choy with sesame seeds.
5. Miso is fermented and rich in probiotics - don't boil it to preserve benefits.

Ingredients

• 200g tempeh, cubed
• 2 cups mixed greens
• 1/2 avocado
• 1/2 cup roasted cauliflower
• 1/4 cup red cabbage
• 3 tbsp tahini
• 2 tbsp lemon juice
• 2 tbsp hemp hearts
• 1 tbsp coconut aminos

Instructions

1. Roast cauliflower at 425°F for 20 minutes.
2. Steam and cube tempeh. Pan-fry until golden.
3. Make dressing: whisk tahini, lemon juice, and 2 tbsp water.
4. Arrange greens in bowl.
5. Add tempeh, cauliflower, cabbage, and avocado.
6. Drizzle with tahini dressing.
7. Top with hemp hearts.

Ingredients

• 4 lamb loin chops (about 1 lb)
• 1 tbsp olive oil
• Mint Chimichurri: 1/2 cup fresh mint, 1/4 cup parsley, 3 cloves garlic, 2 tbsp red wine vinegar, 1/2 cup olive oil, red pepper flakes

Instructions

1. Make chimichurri: Pulse mint, parsley, garlic, vinegar, pepper flakes. Drizzle in olive oil. Don't over-process.
2. Bring lamb to room temp 20 min. Pat very dry, season generously.
3. Heat olive oil in cast iron until smoking.
4. Sear lamb chops 3-4 min per side for medium-rare. Rest 5 min.
5. Serve topped with generous chimichurri.

Ingredients

• 2 cups walnuts
• 1 tbsp chili powder
• 1 tsp cumin
• 1/2 tsp smoked paprika
• 8 small lettuce cups
• 1/2 avocado, diced
• 1/4 cup salsa
• 2 tbsp coconut aminos
• Fresh cilantro
• Lime wedges

Instructions

1. Pulse walnuts in food processor until crumbly.
2. Add chili powder, cumin, paprika, and coconut aminos.
3. Pulse a few more times to combine.
4. Heat mixture in pan for 5 minutes to warm through.
5. Spoon into lettuce cups.
6. Top with avocado and salsa.
7. Garnish with cilantro and lime.

Ingredients

• 1 can (4 oz) wild sardines in olive oil
• 1/2 avocado, mashed
• 1 tbsp lemon juice
• 6 flaxseed crackers
• Fresh dill or chives
• Salt and pepper

Instructions

1. Mash avocado with lemon juice, salt, and pepper.
2. Spread avocado on flaxseed crackers.
3. Top with sardine pieces.
4. Garnish with fresh dill or chives.
5. Sardines are one of the best omega-3 sources with virtually no mercury concerns.

Ingredients

• 2 slices keto bread (almond flour based)
• 1 ripe avocado
• 2 tbsp hemp hearts
• 1 tbsp olive oil
• 1/2 tsp everything bagel seasoning
• Red pepper flakes
• Lemon juice
• Salt and pepper

Instructions

1. Toast keto bread until golden.
2. Mash avocado with lemon juice, salt, and pepper.
3. Spread avocado on toast.
4. Top with hemp hearts.
5. Sprinkle with everything bagel seasoning.
6. Add red pepper flakes if desired.
7. Drizzle with olive oil.

Ingredients

• 8 oz boneless short ribs, sliced thin
• 2 tbsp coconut aminos
• 1 tbsp sesame oil
• 3 cloves garlic, ginger, green onion
• 1/2 cup kimchi
• 1 cup cauliflower rice
• Sesame seeds

Instructions

1. Marinate short ribs in coconut aminos, sesame oil, garlic, ginger for 30 min (or overnight).
2. Cook short ribs over high heat 2-3 min per side until caramelized.
3. Prepare cauliflower rice in separate pan.
4. Serve short ribs over cauliflower rice.
5. Top with kimchi, green onion, and sesame seeds.

Ingredients

• 200g firm tofu, cubed
• 1 can coconut milk
• 2 cups spinach
• 1 cup cauliflower florets
• 2 tbsp yellow curry paste
• 2 tbsp coconut oil
• 2 cloves garlic, minced
• Fresh cilantro
• Lime

Instructions

1. Press and cube tofu. Pan-fry until golden.
2. Remove tofu. Add coconut oil to pan.
3. Add curry paste and garlic. Stir 1 minute.
4. Pour in coconut milk.
5. Add cauliflower and simmer 10 minutes.
6. Return tofu to pan.
7. Stir in spinach until wilted.
8. Serve with cilantro and lime.

Ingredients

• 2 bone-in, skin-on chicken thighs
• 1 preserved lemon, quartered (or zest and juice of 1 fresh lemon)
• 1/4 cup green olives
• 4 artichoke hearts, quartered
• 4 cloves garlic, whole
• 2 tbsp olive oil, 1 tsp cumin
• Fresh cilantro

Instructions

1. Preheat oven to 425F. Season chicken with cumin, salt, pepper.
2. Heat olive oil in oven-safe skillet. Sear chicken skin-side down 5 min until golden.
3. Flip chicken. Add garlic, preserved lemon, olives, and artichoke hearts around chicken.
4. Transfer to oven. Roast 25-30 min until chicken is cooked through.
5. Garnish with fresh cilantro.

Ingredients

• 200g seitan, cubed
• 1 zucchini, chunked
• 1 bell pepper, chunked
• 8 mushrooms
• 3 tbsp olive oil
• 2 tbsp coconut aminos
• 1 tsp garlic powder
• 1 tsp Italian herbs
• Fresh herbs for garnish

Instructions

1. Soak wooden skewers 30 minutes (or use metal).
2. Mix olive oil, coconut aminos, garlic powder, and herbs.
3. Thread seitan and vegetables onto skewers.
4. Brush with marinade.
5. Grill or broil 4-5 minutes per side.
6. Brush with more marinade while cooking.
7. Serve with fresh herb garnish.

Instructions

1. Same as previous: Blend hot coffee with butter and MCT oil until frothy.

Ingredients

• 1.5 scoops chocolate pea protein
• 1 cup unsweetened almond milk
• 2 tbsp natural peanut butter
• 1 tbsp cacao powder
• 1/4 avocado
• 1 tbsp MCT oil
• Ice cubes
• Stevia if needed

Instructions

1. Add almond milk to blender.
2. Add protein powder and peanut butter.
3. Add cacao powder and avocado.
4. Add MCT oil.
5. Blend until smooth.
6. Add ice and blend again.
7. Sweeten if desired.

Ingredients

• 1 dozen raw oysters on the half shell
• Mignonette: 2 tbsp red wine vinegar, 2 tbsp finely minced shallot, 1/2 tsp coarse black pepper
• Lemon wedges
• Hot sauce (optional)

Instructions

1. Make mignonette: Mix vinegar, shallot, pepper, salt. Refrigerate 30 min.
2. Shuck oysters or buy pre-shucked. Arrange on bed of crushed ice.
3. Serve with mignonette, lemon wedges, and hot sauce.
4. Oysters are the highest food source of zinc - essential for immune function.

Ingredients

• 200g tempeh, sliced
• 1/2 cup vegan tzatziki
• 1/2 cucumber, diced
• 1/4 cup olives
• 2 cups mixed greens
• 2 tbsp olive oil
• 1 tsp za'atar
• Lemon wedges
• Fresh mint

Instructions

1. Steam tempeh 10 minutes. Slice.
2. Season with za'atar, salt, and pepper.
3. Pan-fry in olive oil until crispy.
4. Arrange greens on plate.
5. Add tempeh, cucumber, and olives.
6. Add dollop of vegan tzatziki.
7. Drizzle with olive oil.
8. Garnish with mint and lemon.

Ingredients

• 8 oz beef heart, cut into 1-inch cubes (or substitute sirloin)
• 1 bell pepper, cut into chunks
• 1/2 onion, cut into wedges
• 8 cremini mushrooms
• Marinade: olive oil, red wine vinegar, garlic, rosemary, oregano

Instructions

1. Marinate beef heart cubes at least 2 hours (overnight is better).
2. Toss vegetables with remaining marinade.
3. Thread meat and vegetables onto skewers, alternating.
4. Grill over high heat, turning every 2-3 min, until medium-rare (8-10 min total).
5. Heart is actually a muscle - tastes like very lean steak. Rich in CoQ10 and B vitamins.
6. If you can't find or don't want heart, substitute with sirloin steak cubes.

Ingredients

• 3 medium zucchini
• 150g crumbled tempeh
• 1/2 cup marinara (no sugar)
• 1/4 cup nutritional yeast
• 2 tbsp olive oil
• 2 cloves garlic, minced
• 1 tsp Italian seasoning
• Fresh basil

Instructions

1. Preheat oven to 400°F (200°C).
2. Halve zucchini lengthwise. Scoop out centers.
3. Chop scooped zucchini flesh.
4. Sauté tempeh with garlic and chopped zucchini.
5. Add Italian seasoning and half the marinara.
6. Fill zucchini boats with mixture.
7. Top with remaining marinara and nutritional yeast.
8. Bake 20 minutes. Garnish with basil.

Instructions

1. Brew plain black coffee. Stay hydrated with water.

Ingredients

• 200g firm tofu, crumbled
• 1/2 avocado, sliced
• 2 cups cauliflower rice
• 1/4 cup salsa
• 2 tbsp nutritional yeast
• 2 tbsp avocado oil
• 1/2 tsp turmeric
• 1/2 tsp cumin
• Fresh cilantro

Instructions

1. Heat avocado oil in skillet.
2. Add cauliflower rice and cook 5 minutes.
3. Push to side. Add crumbled tofu.
4. Season tofu with turmeric, cumin, salt.
5. Cook 5-6 minutes until golden.
6. Mix tofu and cauliflower together.
7. Top with avocado, salsa, and nutritional yeast.
8. Garnish with cilantro.

Ingredients

• 6 oz wild salmon fillet
• 2 cups cauliflower rice
• 1/2 avocado, sliced
• 2 tbsp pickled ginger (fermented!)
• 1/4 cucumber, sliced
• 1 sheet nori, cut into strips
• 2 tbsp coconut aminos, 1 tsp sesame oil, sesame seeds

Instructions

1. Season salmon, pan-sear in olive oil 4 min per side.
2. Prepare cauliflower rice.
3. Place cauliflower rice in bowl.
4. Top with flaked salmon, avocado, cucumber, and pickled ginger.
5. Drizzle with coconut aminos and sesame oil. Garnish with nori and sesame seeds.

Ingredients

• 4 cups broccoli florets
• 1 can coconut cream
• 2 cups vegetable broth
• 1/4 cup nutritional yeast
• 3 tbsp hemp hearts
• 2 tbsp olive oil
• 3 cloves garlic, minced
• 1/2 tsp nutmeg
• Salt and pepper

Instructions

1. Sauté garlic in olive oil 1 minute.
2. Add broccoli and broth. Bring to boil.
3. Simmer 15 minutes until broccoli is very tender.
4. Blend until smooth (or leave chunky).
5. Stir in coconut cream and nutritional yeast.
6. Season with nutmeg, salt, and pepper.
7. Ladle into bowls.
8. Top with hemp hearts.

Ingredients

• 12 oz prime rib or ribeye (bone-in preferred)
• Horseradish cream: 3 tbsp sour cream, 2 tbsp prepared horseradish, 1 tsp Dijon
• 1 bunch asparagus, trimmed
• 2 tbsp butter, 2 cloves garlic
• Coarse salt and black pepper

Instructions

1. Make horseradish cream: Mix sour cream, horseradish, mustard, salt, pepper. Refrigerate.
2. Bring meat to room temp (30 min). Season generously.
3. Heat cast iron until smoking. Sear 4 min per side for medium-rare.
4. Add butter in last minute, baste meat. Rest 5-7 min before slicing.
5. Saute asparagus in butter with garlic 5-7 min until tender.
6. Serve sliced prime rib with horseradish cream and asparagus.

Ingredients

• 250g seitan cutlets
• 2 cups cremini mushrooms, sliced
• 1/2 cup vegetable broth
• 1/4 cup dry Marsala wine (or more broth)
• 3 tbsp vegan butter
• 2 cloves garlic, minced
• 1 tbsp coconut cream
• Fresh thyme and parsley

Instructions

1. Season seitan with salt and pepper.
2. Melt 2 tbsp butter in pan. Brown seitan 3 min per side. Remove.
3. Add remaining butter and mushrooms. Cook 5 minutes.
4. Add garlic and cook 1 minute.
5. Pour in Marsala and broth. Simmer 5 minutes.
6. Stir in coconut cream.
7. Return seitan to pan. Simmer 3 minutes.
8. Garnish with fresh herbs.

Ingredients

• 2 large eggs
• 3 strips bacon
• 2 breakfast sausages
• 4 oz cremini mushrooms, sliced
• 1 tomato, halved
• 3 tbsp butter, divided
• Fresh parsley

Instructions

1. Cook bacon until crispy. Set aside, keep fat in pan.
2. Add sausages. Cook 10-12 min, turning, until cooked through. Set aside.
3. Add 1 tbsp butter and mushrooms. Cook until golden, about 5 min. Set aside.
4. Add tomato halves cut-side down. Cook until slightly charred. Set aside.
5. Wipe pan, add remaining butter. Fry eggs to your preference.
6. Arrange everything on large plate. Garnish with parsley. Skip traditional beans and toast!

Ingredients

• 1/2 cup hemp hearts
• 1/2 cup unsweetened coconut milk
• 1 scoop vanilla pea protein
• 1 tbsp coconut oil
• 1/2 tsp cinnamon
• 2 tbsp chopped walnuts
• Stevia to taste

Instructions

1. Heat coconut milk in small saucepan.
2. Stir in hemp hearts and protein powder.
3. Add coconut oil and cinnamon.
4. Cook 3-4 minutes, stirring, until thickened.
5. Sweeten with stevia.
6. Pour into bowl.
7. Top with chopped walnuts.

Ingredients

• 4 oz smoked wild salmon
• 2 tbsp cream cheese
• 1/4 cup raw sauerkraut
• 4 fermented pickle spears
• 2 tbsp capers
• 1/4 red onion, sliced thin
• Fresh dill, lemon wedges

Instructions

1. Arrange smoked salmon on plate.
2. Add dollops of cream cheese.
3. Place sauerkraut and pickles alongside.
4. Scatter capers and red onion over salmon.
5. Garnish with fresh dill. Serve with lemon wedges.
6. This meal contains 3 fermented foods: salmon (cold smoked), sauerkraut, and fermented pickles!

Ingredients

• 200g firm tofu, cubed
• 1 can coconut milk
• 1 cup vegetable broth
• 1 cup mushrooms, sliced
• 2 tbsp red curry paste
• 2 stalks lemongrass (or 1 tbsp paste)
• Lime juice
• Fresh cilantro
• Thai chilies (optional)

Instructions

1. Bring coconut milk and broth to simmer.
2. Add curry paste and lemongrass. Stir well.
3. Add mushrooms and tofu.
4. Simmer 15 minutes.
5. Remove lemongrass stalks.
6. Add lime juice to taste.
7. Ladle into bowls.
8. Garnish with cilantro and chilies.

Ingredients

• 1 lb pork belly
• 1 tbsp coarse salt, 1 tsp five-spice, 1/2 tsp white pepper
• Slaw: 3 cups napa cabbage, cilantro, mint, green onions, jalapeno
• Dressing: fish sauce, lime juice, sesame oil, garlic, ginger

Instructions

1. Score pork belly skin in crosshatch. Rub salt into scores, five-spice and pepper on underside.
2. Refrigerate uncovered overnight (or at least 4 hours) to dry the skin.
3. Roast at 300F for 1.5 hours. Increase to 425F for 30 more min until skin is crispy.
4. Rest 10 min before slicing.
5. Toss slaw ingredients. Whisk dressing, dress slaw just before serving.
6. Serve sliced pork belly over slaw.

Ingredients

• 1 large head cauliflower
• 150g tempeh crumbles (for protein boost)
• 1/2 cup fresh parsley
• 1/4 cup fresh cilantro
• 4 cloves garlic
• 1/3 cup olive oil
• 2 tbsp red wine vinegar
• Red pepper flakes
• Salt

Instructions

1. Preheat oven to 425°F (220°C).
2. Cut cauliflower into 1-inch thick steaks.
3. Brush with olive oil, season with salt.
4. Roast 25 minutes until golden.
5. Make chimichurri: blend parsley, cilantro, garlic, olive oil, vinegar, and red pepper.
6. Pan-fry tempeh crumbles until crispy.
7. Serve cauliflower steaks topped with tempeh.
8. Drizzle generously with chimichurri.

Instructions

1. Brew your coffee using your preferred method.
2. Add a pinch of sea salt for electrolytes if desired.
3. You know the drill - this is just how mornings work now. Fasting is a lifestyle, not a challenge.

Ingredients

• 1.5 scoops chocolate pea protein
• 1 cup cold brew coffee
• 1/2 cup coconut milk
• 2 tbsp almond butter
• 1 tbsp MCT oil
• 1 tbsp cacao powder
• Ice cubes
• Stevia

Instructions

1. Add cold brew and coconut milk to blender.
2. Add protein powder and cacao.
3. Add almond butter and MCT oil.
4. Blend until smooth.
5. Add ice and blend again.
6. Sweeten with stevia if desired.
7. Serve immediately.

Ingredients

• 4 nori sheets
• 6 oz smoked salmon, sliced
• 4 oz cream cheese, softened
• 1 medium cucumber, julienned
• 1 ripe avocado, sliced
• 2 green onions, thinly sliced
• Sesame seeds, coconut aminos, wasabi, pickled ginger

Instructions

1. Lay nori sheet shiny side down. Spread cream cheese on 2/3 of nori.
2. Layer smoked salmon across the cream cheese.
3. Arrange cucumber, avocado, and green onions in a line near the bottom.
4. Roll tightly, seal edge with water. Let rest seam-side down 1 min.
5. Slice into 6-8 pieces with sharp wet knife. Sprinkle with sesame seeds.
6. Serve with coconut aminos, wasabi, and pickled ginger.

Ingredients

• 200g extra-firm tofu
• 4 cups mixed greens
• 1/2 avocado
• 1/4 cup pumpkin seeds
• 3 tbsp hemp hearts
• 2 tbsp olive oil
• 1 tbsp lemon juice
• 1 tbsp coconut aminos
• 1 tsp garlic powder

Instructions

1. Press tofu well. Cube and toss with coconut aminos and garlic powder.
2. Pan-fry in 1 tbsp olive oil until very crispy, 8-10 minutes.
3. Make dressing: whisk remaining olive oil with lemon juice.
4. Arrange greens in bowl.
5. Top with crispy tofu and avocado.
6. Add pumpkin seeds and hemp hearts.
7. Drizzle with dressing.

Ingredients

• 1 lb lamb shoulder, cubed
• 2 tbsp olive oil
• 1 onion, diced; 4 cloves garlic
• Spices: cumin, coriander, cinnamon, ginger, turmeric
• 1 preserved lemon, chopped
• 1/2 cup green olives
• 2 cups cauliflower florets
• 1 cup chicken broth, fresh cilantro

Instructions

1. Season lamb, brown in batches in olive oil. Set aside.
2. Saute onion 5 min. Add garlic and spices 1 min until fragrant.
3. Return lamb, add broth, preserved lemon, olives.
4. Simmer covered 30 min. Add cauliflower, cook 15 min more.
5. Garnish with fresh cilantro.

Ingredients

• 200g tempeh, sliced
• 2 cups broccoli florets
• 1 cup snap peas
• 3 tbsp coconut aminos
• 2 tbsp sesame oil
• 2 tbsp fresh ginger, minced
• 3 cloves garlic, minced
• Sesame seeds
• Green onions

Instructions

1. Steam tempeh 10 minutes. Slice thin.
2. Heat sesame oil in wok over high heat.
3. Stir-fry tempeh until browned, 5 minutes.
4. Add ginger and garlic. Cook 30 seconds.
5. Add broccoli and snap peas.
6. Stir-fry 4-5 minutes.
7. Add coconut aminos and toss.
8. Top with sesame seeds and green onions.

Ingredients

• 6 oz ribeye or NY strip steak
• 3 large eggs
• 3 tbsp butter, divided
• Fresh rosemary or thyme
• Salt and pepper

Instructions

1. Bring steak to room temp. Season generously.
2. Heat cast iron until smoking. Add 1 tbsp butter.
3. Sear steak 3-4 min per side for medium-rare. Add herbs in last minute.
4. Rest steak 5 min. Slice against the grain.
5. Add remaining butter. Fry eggs to your preference.
6. Serve sliced steak with eggs.

Ingredients

• 1 cup almond flour
• 1 scoop vanilla pea protein
• 2 flax eggs
• 1/4 cup unsweetened almond milk
• 2 tbsp coconut oil, melted
• 1 tsp baking powder
• 1/2 tsp vanilla
• 2 tbsp almond butter for topping

Instructions

1. Make flax eggs: 2 tbsp flax + 6 tbsp water. Let sit 5 min.
2. Mix dry ingredients.
3. Add flax eggs, almond milk, coconut oil, vanilla.
4. Stir until just combined.
5. Pour into preheated waffle iron.
6. Cook until golden.
7. Top with almond butter.

Ingredients

• 8 oz large shrimp, peeled and deveined
• 2 cups cauliflower rice
• 1 bell pepper, sliced
• 1/2 cup cherry tomatoes, halved
• 2 tbsp butter
• Cajun seasoning (paprika, cayenne, garlic, oregano, thyme)
• Fresh parsley, lemon wedge

Instructions

1. Toss shrimp with Cajun seasoning.
2. Saute bell pepper in butter 3 min.
3. Add shrimp, cook 2-3 min per side until pink.
4. Add tomatoes in last minute to warm through.
5. Serve over cauliflower rice with parsley and lemon.

Ingredients

• 200g seitan, cubed
• 4 cups romaine, chopped
• 1/2 avocado, diced
• 4 strips coconut bacon
• 1/4 cup cherry tomatoes
• 2 tbsp olive oil
• 1 tbsp red wine vinegar
• 1 tsp Dijon mustard
• Hemp hearts

Instructions

1. Pan-fry seitan cubes until crispy.
2. Make coconut bacon: bake coconut flakes with liquid smoke and maple extract.
3. Whisk olive oil, vinegar, and mustard for dressing.
4. Arrange romaine on plate.
5. Add rows of seitan, avocado, tomatoes, and coconut bacon.
6. Drizzle with dressing.
7. Top with hemp hearts.

Ingredients

• 8 oz ground chicken
• 2 cups fresh Thai basil leaves
• 4 cloves garlic, minced
• 3 Thai chilies, sliced
• 2 tbsp coconut aminos
• 1 tbsp fish sauce
• 2 tbsp coconut oil
• 1 fried egg on top
• Cauliflower rice for serving

Instructions

1. Heat coconut oil in wok over high heat.
2. Add garlic and chilies, stir-fry 30 seconds.
3. Add ground chicken, break up, cook 5 min until browned.
4. Add coconut aminos and fish sauce. Cook 2 min.
5. Remove from heat, toss with Thai basil until wilted.
6. Serve over cauliflower rice with a crispy fried egg on top.

Ingredients

• 3 cups mushrooms, finely chopped
• 1 cup walnuts, pulsed
• 3 zucchini, spiralized
• 1 cup marinara (no sugar)
• 2 tbsp olive oil
• 3 cloves garlic, minced
• 1 tsp Italian seasoning
• Nutritional yeast
• Fresh basil

Instructions

1. Pulse walnuts until crumbly.
2. Sauté mushrooms until liquid evaporates.
3. Add walnuts and garlic. Cook 3 minutes.
4. Add Italian seasoning.
5. Pour in marinara. Simmer 10 minutes.
6. Spiralize zucchini.
7. Serve sauce over zoodles.
8. Top with nutritional yeast and basil.

Instructions

1. Blend hot coffee with butter and MCT oil until frothy.

Ingredients

• 200g firm tofu, crumbled
• 1 cup sautéed kale
• 1/2 avocado
• 2 tbsp nutritional yeast
• 2 tbsp avocado oil
• 1/2 tsp turmeric
• 1/4 tsp black salt
• Hemp hearts
• Hot sauce

Instructions

1. Heat avocado oil in skillet.
2. Add crumbled tofu with turmeric and black salt.
3. Cook 6-7 minutes until golden.
4. Sauté kale in same pan.
5. Arrange in bowl.
6. Top with avocado and nutritional yeast.
7. Sprinkle with hemp hearts.
8. Add hot sauce if desired.

Ingredients

• 4 cups beef bone broth
• 6 oz beef sirloin, sliced paper-thin
• 2 cups spiralized zucchini noodles
• Star anise, cinnamon stick, cloves
• 2 tbsp fish sauce, 1 tbsp coconut aminos
• Fresh herbs: Thai basil, cilantro, mint
• Bean sprouts, jalapeno, lime wedges

Instructions

1. Simmer bone broth with star anise, cinnamon, cloves 15 min. Strain spices.
2. Add fish sauce and coconut aminos.
3. Place raw zucchini noodles in bowl.
4. Arrange raw beef slices on top.
5. Ladle boiling broth over everything - it cooks the beef instantly.
6. Serve with fresh herbs, bean sprouts, jalapeno, and lime.

Ingredients

• 3 zucchini, spiralized
• 200g baked tofu, cubed
• 3 tbsp peanut butter
• 2 tbsp coconut aminos
• 1 tbsp lime juice
• 1 tsp fresh ginger
• 1/4 cup crushed peanuts
• Fresh cilantro
• Red pepper flakes

Instructions

1. Spiralize zucchini.
2. Make sauce: whisk peanut butter, coconut aminos, lime, ginger, and 2 tbsp water.
3. Cube baked tofu.
4. Toss zoodles with peanut sauce.
5. Top with tofu cubes.
6. Garnish with crushed peanuts and cilantro.
7. Add red pepper flakes to taste.

Ingredients

• 6 oz salmon fillet
• 3 tbsp butter
• 4 cloves garlic, minced
• 1/4 cup sun-dried tomatoes
• 2 cups fresh spinach
• 1/4 cup heavy cream
• 2 tbsp parmesan, grated
• Fresh basil

Instructions

1. Season salmon. Pan-sear in 1 tbsp butter 4 min per side. Remove.
2. Add remaining butter, garlic, sun-dried tomatoes 2 min.
3. Add spinach, wilt 1-2 min.
4. Add cream and parmesan. Simmer 2 min until thickened.
5. Return salmon to pan, spoon sauce over.
6. Garnish with fresh basil.

Ingredients

• 1 head cauliflower, florets
• 200g firm tofu, cubed
• 1 can coconut cream
• 3 tbsp tikka masala paste
• 2 tbsp coconut oil
• 1/2 cup spinach
• Fresh cilantro
• Hemp hearts

Instructions

1. Roast cauliflower at 425°F for 20 minutes.
2. Pan-fry tofu until golden.
3. Heat coconut oil. Add tikka paste. Stir 1 minute.
4. Pour in coconut cream.
5. Add roasted cauliflower and tofu.
6. Simmer 10 minutes.
7. Stir in spinach.
8. Serve with cilantro and hemp hearts.

Ingredients

• 1 cup full-fat Greek yogurt
• 2 tbsp walnuts, chopped
• 1 tbsp chia seeds
• 1/4 cup raspberries
• 1 tbsp unsweetened coconut flakes
• Dash of cinnamon

Instructions

1. Spoon Greek yogurt into bowl or jar.
2. Layer with walnuts, chia seeds, raspberries.
3. Top with coconut flakes and cinnamon.

Ingredients

• 1 cup coconut yogurt
• 1.5 scoops vanilla pea protein
• 1/4 cup mixed berries (frozen)
• 2 tbsp hemp hearts
• 2 tbsp coconut flakes
• 1 tbsp chia seeds
• 1 tbsp almond butter

Instructions

1. Mix coconut yogurt with protein powder.
2. Slightly thaw berries.
3. Pour yogurt mixture into bowl.
4. Top with berries, hemp hearts, and coconut.
5. Add chia seeds.
6. Drizzle with almond butter.
7. Serve immediately.

Ingredients

• 8 oz chicken breast, cubed
• 1 zucchini, sliced thick
• 1 bell pepper, cut into chunks
• Marinade: olive oil, lemon, garlic, oregano, cumin
• Tzatziki for serving
• Greek salad on the side

Instructions

1. Marinate chicken in olive oil, lemon, garlic, oregano, cumin for 30 min.
2. Thread chicken and vegetables onto skewers, alternating.
3. Grill over high heat 4-5 min per side until chicken is cooked.
4. Serve with tzatziki and Greek salad.

Ingredients

• 200g tempeh, sliced
• 4 cups mixed greens
• 1/4 cup olives
• 6 cherry tomatoes
• 1/4 cup green beans, blanched
• 3 tbsp olive oil
• 1 tbsp lemon juice
• 1 tsp Dijon mustard
• Capers

Instructions

1. Steam tempeh 10 minutes. Slice thin.
2. Pan-fry until crispy.
3. Blanch green beans 3 minutes. Shock in ice water.
4. Whisk olive oil, lemon, and mustard.
5. Arrange greens on plate.
6. Add tempeh, olives, tomatoes, and green beans.
7. Drizzle with dressing.
8. Top with capers.

Ingredients

• 2 bone-in pork chops (8 oz each)
• 2 tbsp butter
• 1/4 cup apple cider vinegar
• 1/2 cup chicken broth
• 1 tbsp Dijon mustard
• Fresh thyme
• Roasted Brussels sprouts on the side

Instructions

1. Season pork chops. Sear in butter 5 min per side. Remove.
2. Add apple cider vinegar to deglaze, scraping up brown bits.
3. Add broth and mustard. Simmer until reduced by half.
4. Return pork chops, add thyme, spoon sauce over.
5. Serve with roasted Brussels sprouts.

Ingredients

• 250g seitan, sliced
• 2 bell peppers, sliced
• 1/2 onion, sliced
• 3 tbsp coconut aminos
• 2 tbsp avocado oil
• 3 cloves garlic, minced
• 1 tsp black pepper
• Green onions

Instructions

1. Heat avocado oil in large skillet.
2. Season seitan with black pepper.
3. Sear seitan until browned. Remove.
4. Add peppers and onion. Cook 5 minutes.
5. Add garlic. Cook 1 minute.
6. Return seitan to pan.
7. Add coconut aminos. Toss well.
8. Garnish with green onions.

Instructions

1. Brew plain black coffee. Stay hydrated with water.

Ingredients

• 1.5 scoops vanilla pea protein
• 1 cup coconut milk
• 1 tsp turmeric
• 1/2 tsp cinnamon
• 1/4 tsp ginger
• Pinch black pepper
• 1 tbsp coconut oil
• Stevia

Instructions

1. Add coconut milk to blender.
2. Add protein powder and spices.
3. Add coconut oil.
4. Blend until smooth.
5. Taste and add stevia if needed.
6. Pour and enjoy warm or cold.

Ingredients

• 8 oz cooked octopus tentacles
• 2 tbsp olive oil
• Romesco sauce: roasted red peppers, almonds, garlic, olive oil, smoked paprika
• Arugula salad
• Lemon wedge

Instructions

1. Make romesco: Blend roasted peppers, almonds, garlic, olive oil, paprika, salt.
2. Brush octopus with olive oil. Grill over high heat 3 min per side until charred.
3. Serve over arugula with romesco sauce.
4. Squeeze lemon over everything.

Ingredients

• 200g smoked tofu, cubed
• 4 cups mixed greens
• 1/2 avocado
• 1/4 cup sunflower seeds
• 2 tbsp hemp hearts
• 2 tbsp olive oil
• 1 tbsp apple cider vinegar
• 1 tsp Dijon mustard

Instructions

1. Cube smoked tofu.
2. Pan-fry until edges are crispy.
3. Whisk olive oil, vinegar, and mustard.
4. Arrange greens in bowl.
5. Top with tofu and avocado.
6. Add sunflower seeds and hemp hearts.
7. Drizzle with dressing.

Ingredients

• 1 rack of lamb (8 ribs)
• 2 tbsp Dijon mustard
• Herb crust: almond flour, rosemary, thyme, garlic, parsley
• 2 tbsp olive oil
• Roasted asparagus
• Mint sauce (optional)

Instructions

1. Season lamb. Sear in hot olive oil until browned all over.
2. Mix herb crust ingredients with a bit of olive oil.
3. Brush lamb with Dijon. Press herb crust onto the fat cap.
4. Roast at 400F for 20-25 min until 130F internal (medium-rare).
5. Rest 5 min. Slice into individual chops.
6. Serve with roasted asparagus.

Ingredients

• 2 packages shirataki noodles
• 200g firm tofu, cubed
• 1 can coconut milk
• 2 tbsp red curry paste
• 2 cups bok choy
• 2 tbsp coconut oil
• Lime juice
• Fresh basil

Instructions

1. Rinse and dry-fry shirataki noodles.
2. Pan-fry tofu until golden.
3. Heat coconut oil. Add curry paste.
4. Pour in coconut milk. Simmer.
5. Add bok choy and tofu.
6. Cook 5 minutes.
7. Divide noodles into bowls.
8. Ladle curry over top. Add basil and lime.

Ingredients

• 3 large eggs
• 1/2 cup salsa verde or roja (no sugar)
• 1/4 cup shredded cheese
• 1/2 avocado, sliced
• 2 tbsp sour cream
• Fresh cilantro
• 2 tbsp butter

Instructions

1. Warm salsa in skillet. Make wells, crack eggs into wells.
2. Cover and cook until whites set but yolks runny.
3. Top with cheese during last minute to melt.
4. Serve with avocado, sour cream, and cilantro.

Ingredients

• 1.5 scoops chocolate pea protein
• 1 cup hazelnut milk (unsweetened)
• 2 tbsp hazelnut butter
• 1 tbsp cacao powder
• 1/4 avocado
• Ice cubes
• Stevia

Instructions

1. Add hazelnut milk to blender.
2. Add protein, cacao, and hazelnut butter.
3. Add avocado for creaminess.
4. Blend until smooth.
5. Add ice and blend again.
6. Sweeten if needed.

Ingredients

• Meatballs: 8 oz ground pork, 1 egg, parmesan, Italian seasoning
• 4 cups chicken broth
• 4 cups fresh spinach
• 2 cloves garlic, minced
• 1 egg, beaten (for egg drop)
• Parmesan for serving

Instructions

1. Mix meatball ingredients. Form into small balls. Brown in olive oil.
2. Add broth and garlic. Bring to simmer.
3. Add spinach, cook until wilted.
4. Slowly drizzle beaten egg into simmering soup while stirring.
5. Serve topped with parmesan.

Ingredients

• 1/2 cup hummus
• 150g marinated tofu
• 1/2 cucumber, sliced
• 1/4 cup olives
• 2 tbsp tahini
• 2 tbsp hemp hearts
• Celery sticks
• Fresh herbs

Instructions

1. Arrange hummus in center of plate.
2. Slice marinated tofu.
3. Arrange tofu, cucumber, olives, and celery around hummus.
4. Drizzle tahini over vegetables.
5. Sprinkle with hemp hearts.
6. Garnish with fresh herbs.

Ingredients

• 12 oz beef tenderloin, cut into 1" cubes
• 8 oz mushrooms, finely diced (duxelles)
• 4 oz prosciutto, sliced thin
• 2 tbsp butter
• 2 tbsp Dijon mustard
• Fresh thyme
• Green beans for serving

Instructions

1. Make duxelles: Cook mushrooms in butter until dry and paste-like. Season, let cool.
2. Season beef cubes. Sear in hot pan 1 min per side. Brush with mustard.
3. Wrap each cube in prosciutto, then a spoonful of duxelles.
4. Roast at 400F for 8-10 min for medium-rare.
5. Serve with sauteed green beans.

Ingredients

• 200g tempeh, sliced
• 2 cups asparagus, trimmed
• 3 tbsp olive oil
• 2 tbsp lemon juice
• 2 cloves garlic, minced
• 1 tbsp fresh rosemary
• 1 tbsp fresh thyme
• Lemon zest

Instructions

1. Steam tempeh 10 minutes. Slice.
2. Whisk olive oil, lemon juice, garlic, and herbs.
3. Marinate tempeh 10 minutes.
4. Pan-fry tempeh until golden.
5. Roast or sauté asparagus.
6. Serve tempeh over asparagus.
7. Drizzle with remaining marinade.
8. Top with lemon zest.

Ingredients

• 4 oz smoked salmon
• 2 large portobello mushroom caps
• 2 eggs
• Hollandaise: 2 egg yolks, 4 tbsp butter, lemon, cayenne
• Fresh chives
• 1 tbsp olive oil

Instructions

1. Roast portobellos at 400F for 10 min.
2. Make hollandaise: Blend yolks with lemon, slowly drizzle in hot butter.
3. Poach eggs in simmering water 3 min.
4. Assemble: Portobello, smoked salmon, poached egg, hollandaise.
5. Garnish with chives.

Ingredients

• 200g firm tofu, scrambled
• 4 strips coconut bacon
• 1/2 avocado
• 1 cup sautéed spinach
• 2 tbsp nutritional yeast
• 2 tbsp avocado oil
• 1/2 tsp turmeric
• Hot sauce

Instructions

1. Make coconut bacon: toast coconut with liquid smoke.
2. Scramble tofu with turmeric and avocado oil.
3. Sauté spinach until wilted.
4. Arrange tofu in bowl.
5. Add spinach and coconut bacon.
6. Top with avocado.
7. Sprinkle with nutritional yeast.
8. Add hot sauce to taste.

Ingredients

• 8 oz cooked lobster meat, chunked
• 3 tbsp avocado mayo
• 1 stalk celery, diced fine
• 1 tbsp fresh tarragon, chopped
• 1 tbsp lemon juice
• 4 cups butter lettuce
• 1/2 avocado, sliced

Instructions

1. Gently fold lobster with mayo, celery, tarragon, lemon juice.
2. Season with salt and pepper.
3. Arrange butter lettuce on plate.
4. Top with lobster salad and avocado slices.
5. Serve with lemon wedge.

Ingredients

• 200g crumbled tempeh
• 8 butter lettuce leaves
• 1/2 cup water chestnuts, diced
• 3 tbsp coconut aminos
• 2 tbsp sesame oil
• 2 cloves garlic, minced
• 1 tsp fresh ginger
• Green onions
• Sriracha

Instructions

1. Heat sesame oil in skillet.
2. Add crumbled tempeh. Cook until browned.
3. Add garlic, ginger, and water chestnuts.
4. Cook 3 minutes.
5. Add coconut aminos. Stir well.
6. Spoon into lettuce cups.
7. Top with green onions.
8. Serve with sriracha.

Ingredients

• 6 oz filet mignon
• 6 oz lobster tail
• 4 tbsp butter, divided
• 4 cloves garlic, minced
• 1 tbsp fresh parsley
• 1 bunch asparagus
• Lemon wedges

Instructions

1. Bring steak to room temp. Season generously.
2. Sear steak in 1 tbsp butter, 4 min per side for medium-rare. Rest 5 min.
3. Roast or steam asparagus until tender-crisp.
4. Split lobster tail. Melt 2 tbsp butter with garlic.
5. Broil lobster 5-6 min, brushing with garlic butter.
6. Serve together with remaining garlic butter, parsley, and lemon.
7. You made it! This is the beginning of your new lifestyle - celebrate!

Ingredients

• 300g seitan roast
• 2 cups roasted vegetables (brussels, cauliflower)
• 1/2 cup vegetable broth
• 3 tbsp vegan butter
• 2 cloves garlic, minced
• Fresh rosemary and thyme
• 2 tbsp coconut aminos

Instructions

1. Preheat oven to 400°F.
2. Season seitan with herbs, salt, pepper.
3. Sear in vegan butter until browned.
4. Transfer to oven with vegetables.
5. Roast 25 minutes.
6. Make pan sauce with broth and coconut aminos.
7. Slice seitan.
8. Serve with vegetables and pan sauce.