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BREAKFAST

Breakfast

HIGH FIBER CHIA SEED PUDDING

Ingredients:

  • 2 tbs chia seeds or zen basil

  • Water

  • Nuts/seeds of choice

  • ½ ciup of yogurt

  • Berries

Directions:

  • Mix chia seeds with water in small containers and allow to soak overnight or until water fully absorbs into the seeds

  •  Layer nuts and seeds over the chia seeds, add in a layer of yogurt, and top with berries of your choice

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GUT HEALING PUMPKIN PIE
CHIA OATMEAL

Ingredients:

  • ½ cup organic pumpkin puree

  • ½ cup oats

  • 1 tbs peanut butter

  • 1 tbs chia seeds

  • Cinnamon

  • ½ tsp vanilla

  • 2 scoops collagen powder

  • ½ apple

  • 1 tbsp sesame seeds

  • 1 tbs sunflower seeds

Directions:

  • In a saucepan, cook oats, chia seeds, and apples until halfway cooked

  • Add peanut butter, pumpkin puree, spices, collagen powder, and stir until cooked thoroughly

  • Top with sunflower and sesame seeds

PUMPKIN CHIA SEED PUDDING

Ingredients:

  • 1 tbsp chia seeds

  • 1/2 cup unsweetened almond milk or water

  • 2 tbsp organic canned pumpkin puree

  • 1/2 tsp cinammon, nutmeg, pumpkin pie spice

  • 1 tbsp ground flax seeds*

  • 1 tsp maca powder

  • 1/4 cup almonds or almond butter

  • Top with Strawberries, raspberries, cantaloup

Directions:

  • Stir chia seeds, milk/ water, pumpkin, spices, flax, maca and let it sit until chia seeds expand.

  • Can also leave overnight. Top with fruit of choice

Notes:

  • Refrigerate for at least 3 hours or overnight

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HIGH PROTEIN
VEGGIE FRITTATA

Ingredients:

  • 4 eggs

  • 1 cup egg whites

  • 1 cup ground chicken

  • 1 cup frozen spinach

  • 1 cup frozen broccoli

  • 1 small red pepper

  • 1/2 cup mushrooms

  • 1/2 onion

  • salt, pepper

  • Avocado spray oil

Directions:

  1. Wisk eggs & spices in a bowl

  2. In a skillet, het veggies & chicken until soft.

  3. Top with egg mixture

  4. Let it simmer until eggs are fully cooked. Can put a lid on top to evenly heat.

  5. Slice into 8 pieces and serve

Notes:

  • You can add any veggies/ protein of choice for a different variation.

LUNCH/DINNER

Lunch/Dinner

GLAZED SALMON

Ingredients:

  • Salmon filet

  • 1 tbsp sesame oil

  • Salt

  • Lemon

  • Bragg’s liquid aminos/coconut aminos

  • 2 tbs minced garlic

Directions:

  • Mix sesame oil, salt, aminos, and garlic. Marinate salmon filet.

  • Bake on 400 for 12-15 min or until desired consistency. Optional broil the last 1-2 min. (if cooking on a skillet, heat on high, and sear on all 4 sides until cooked to desired consistency)

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SIDE DISHES

Side Dishes
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SAUTEED DARK
GREEN VEGGIES

Ingredients:

  • Kale

  • Spinach

  • Broccoli

  • Chopped brussel sprouts

  • Cauliflower

  • Garlic

  • Nutritional yeast

  • Avocado oil

  • Salt/pepper

Directions:

  • Wash veggies thoroughly and chop

  • In a saucepan, heat up avocado oil and add veggies

  • Saute until veggies are cooked well

  • Season with nutritional yeast, salt, and pepper

Notes:

  • Serve with salmon and bone broth rice

BAKED EGGPLANT
AND TAHINI SAUCE

Ingredients:

  • Eggplant

  • 1 eggplant

  • Avocado toil

  • Tahini Sauce

  • 1/4 cup tahini

  • Salt

  • 1/2 lemon

  • 2 tbsp chopped garlic

Directions: Tahini Sauce

  • Mix tahini ingredients with water for desired consistency. I prefer
    creamier texture = less water

  • Slice eggplant and line on parchment paper. Bake 400 degrees until slightly crispy/golden

  • Drizzle tahini sauce and serve

Notes:

  • Optional pine nuts, herbs, zaatar spices

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CHICKEN CAULIFLOWER FRIED RICE

Ingredients:

  • Cauliflower rice

  • 1 cup cauliflower rice

  • 2 tbsp Coconut oil

  • Salt pepper

  • Sauce

  • 2 tbsp Cashew butter or 1/2 cup chopped cashews

  • 3 tbsp coconut aminos

  • Itsp grated ginger

  • 2 garlic cloves

  • Stir Fry

  • 6-8oz ground chicken

  • 1/2 chopped onion

  • 1 cup broccoli florets

  • 1/2 cup chopped red pepper

  • Scallion, cilantro for garnish

Directions:

  • Cook cauli rice, coconut oil on skillet for 3 minutes.

  • Add ground chicken, onion, broccoli, red pepper, scallion and cook over medium heat ~6 min or until chicken is cooked.

  • In a bowl, combine all sauce ingredients and pour on top of stir fry. Reduce heat and simmer; stir together all ingredients

  • Add garnish and serve while hot

Notes:

  • If you don't use cashew butter, sub with cashew pieces. Can also use almond or peanut butter

DESSERT RECIPES

Dessert Recipes

MACA & DARK CHOCOLATE COVERD STRAWBERRIES

Ingredients:

  • Organic Strawberries

  • 2 tbsp Gelatinized maca powder

  • 3 oz Dark chocolate

  • Sea salt

  • Optional: Cashew, almond, peanut pieces. Coconut flakes

Directions:

  1. Line parchment paper, wash strawberries and set aside

  2. In a bowl, microwave to melt chocolate and add maca powder, stir.

  3. Dip strawberries and line on parchment paper

  4. Sprinkle sea salt and optional toppings

Notes:

  • You can add any veggies/ protein of choice for a different variation.

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CYCLE SYNCING

Interested in learning about your menstrual cycles and how best to fuel your body during those times?

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