Matcha is a great alternative to coffee and powerful for the metabolism. Photo by Lex Sirikiat


After going through my meal plan for each week, you will see that most of the recipes are no-brainers. Some do require more elaboration – so I will use this post to disclose my recipes for each week of meal plan. Nothing in here takes more than 5-10 minutes for breakfast or lunch, or half an hour for 3 nights of dinner.

On a weekly basis, I bring you a new meal and exercise plan. For the meal plan, I keep a digest of the recipes in this post, so bookmark it!

Archive of Meal and Exercise plans:

Week 1 Meal and Exercise plan

Week 2 Meal and Exercise plan

Week 3 Meal and Exercise plan

Week 4 Meal and Exercise plan

Week 5 Meal and Exercise plan

Week 6 Meal and Exercise plan

Week 7 Meal and Exercise plan

Recipes updated April 15

Overnight chia oats

oatmeal in white bowl
Photo by Alexandru Acea
  • 1 cup steel cut oats (I use Bob’s red mill)
  • 1tbsp Chia seeds
  • Sea salt
  • Honey
  • Cinnamon
  • Granny smith apple
  • Dired figs, dates
  • Banana
  • Greek yogurt

Place one cup of oats in large mason jar, add 1 1/2 cups of almond milk and chia seeds. Stir. Steel cut oats typically take a few nights to get to be a good texture so make these about 2 days before you actually want to eat them.

Combo 1 – Oars, dates, banana,almonds, greek yogurt, honey, cinnamon

Combo 2 – Apple, fig, almonds, greek yogurt, honey

Cauliflower Larb Gai Bowl

  • Larb gai base (get it from HERE)
  • Coconut aminos
  • Cauliflower rice
  • Chopped carrots, celery and purple onions
  • Ciliantro, basil and parseley
  • Fresh lemon
  • Black and white sesame seeds
  • Red miso paste
  • 365 honey soy ginger sauce (30 calories per tablespoon)

Defrost/microwave cauliflower rice. Add veggies to pan with vegetable broth or avocado oil spray Stir and add coconut aminos and miso paste. When everything is warm, turn heat off and assemble salad part of bowl. Add shredded iceberg lettuce, parseley, cilantro, and ginger sauce. Add hot mixure on top. If you are packing to go, keep the greens and the cauliflower rice portion in a separate divided container.

Asian noodle salad

vegetable salad on stainless steel bowl
Photo by MadMax Chef

I love this salad because it is crunchy and has noodles! You can also have this with salmon or shrimp or if you want to make it vegan just add sesame seeds and/or tofu. Miracle noodles are awesome because they basically are a bunch of chewy noodles for no more than 20 calories for a big pack. Some people are turned off by the fishy smell, but that goes away after you rinse them as instructed. You can buy them at Whole Foods and other artisanal stores or order a variety pack from Amazon.

  • Miracle noodles
  • Sugar snap peas
  • Carrots, celery and purple onion
  • Cilantro, basil and radish
  • Coconut aminos
  • 365 peanut coconut sauce (30 calories per tablespoon)
  • Bragg’s oil free apple cider vinegiarette
  • Sliced almonds

Rinse and warm Miracle noodles. Add coconut aminos and miso paste, and toss. Mix greens and chopped veggies and toss with apple cider vinaigrette. Add noodles, and then chicken. Add 1-2 tablespoons of the peanut coconut sauce, and then add sliced almonds on top. For protein, add chicken, salmon, tofu, sesame seeds or jackfruit cakes (see recipe below).

Ginger chicken caulflower rice bowl

I like to make a lot of different dishes with overlapping ingredients, so this will look a lot like my previous dishes. For this dinner dish, it’s basically chicken in a ginger sauce on top of a cauliflower lettuce bowl. Here are the ingredients and the recipe:

  • Chicken breast
  • Cauliflower rice
  • Carrot, celery and yellow onion
  • Garlic
  • Miso paste
  • Coconut aminos
  • 365 Honey soy dressing
  • Fresh sugar snap peals
  • Pineapple
  • Supergreens
  • Cilantro/parsley/basil

Mix supergreens and herbs in bowl, toss with apple cider vinaigrette. Cook/grill chicken breast and slice. In a separate pan, heat up onions, celery, snap peas, and carrots, and garlic. Add cauliflower rice, miso paste, and coconut aminos and make stir-fry style. Mix supergreens and herbs. Layer mixture on top of greens, and add chicken on top. Toss all ingredients together with honey soy dressing and serve. You can also vary this recipe by substituting zoodles.

Recipes updated April 7th

Jackfruit cakes at TJ’s – a million recipes are possible. And they do NOT taste like crab at all!

Ginger jackfruit cauliflower bowl

  • 2 jackfruit cakes (from Trader Joe’s – see my shopping list)
  • 1/2 cup cauliflower rice
  • 1/4 cup quinoa
  • Cilantro
  • Coconut aminos
  • Rice vinegar
  • Wasabi dressing
  • Black Sesame seeds
  • Micowave cauliflower rice and quinoa

Heat up jackfruits in oven for 20 minutes or air fryer for 10 minutes (let defrost in fridge overnight )

Mix cauliflower rice, sesame seed and quinoa with dressing and aminos and rice vingera for a sticky texture. Add cilantro and jackfruit cakes on top. Possible to pre-make in a big batch/pot and eat over several days.

The ultimate self-care. A foamy salted caramell latte sprinkled with cinnamon in the morning

DIY Salted Caramel Latte (only 40 calories!!)

1 tbsp salted-caramel flavored stevia powder (you can order it from here)

1/4 cup almond milk

1 cup coffee

Use a milk foamer like this one for the almond milk and mix caramel stevia powder with coffee. Pour milk on top. If want it extra hot, microwave for 30 seconds or heat up milk beforehand. Sprinkle with cinnamon and or nutmeg on top.

Photo Credit: Samantha Lewis

Coconut black bean jambalaya

  • 1 packet of miracle rice or cauliflower rice mixed with 1/2 cup of black rice
  • 1 can of black beans, or 1/2 black beans and 1/2 kidney beans
  • 1/2 yellow oniion
  • Asparagus spears
  • Balsamic glaze
  • Place asparagus to grill in oven on parchment paper. Drizzle with olive oil, salt and pepper. Keep temparature at 375 for 20 minutes
  • After 10 minutes, In a pan, saute onion with vegetable broth. Mix beans with miracle rice or cauliflower rice. Add 1 tbsp coconut aminos.
  • After asparagus is out of oven, drizzle with balsamic glaze
  • Option to add shrimp for extra protein. If doing so sautee thawed frozen shrimp with onions at the beginning of direcions.

Sesame Ginger cauliflower rice bowl

  • 1/2 cup cauliflower rice
  • The Jackfruit company jackfruit pouch – 1/2 pouch
  • Black sesame seeds
  • 2 cups supergreens
  • Ginger miso dressing (see this post for details)
  • Thin sliced carrots
  • Cucumbers
  • Mix cauliflower rice with sesame seeds, coconut aminos, miso paste and jackfruit in a pan. Can make in bulk to have extra for the week.
  • Miz supergreen with carrots and cucumbers
  • Add heated cauliflower-jacfruit mix to bed of greens

Recipes update March 31

tomato soup on black cooking pan beside stainless steel fork and bread knife
How yummy is this for dinner? Simple to make and very scalable. Photo by Manny NB

Whipped feta dip

  • 1/2 a cup full-fat plain greek yogurt
  • 1 oz feta cheese
  • Sea salt, basil, and mint

Whisk ingredients together in a bowl. Use as a salad topper, or eat with raw vegggies.

Zoodle Bolognese

  • Zucchini noodles (pre-spiraled)
  • Ground lean turkey
  • 1 can fire roasted tomatoes
  • 1 tbsp olive oil
  • Canned pre-sliced bkack olives
  • Mushrooms
  • Yellow onion

Add yellow onion to large pan coated with olive oil (option to use vegetable or chicken broth). Then, add ground turkey and saute until browned. Add mushrooms and zoodles, and stire until then soften. Separately heat up fire roasted tomatoes and spice with see salt, pepper and basil. Pour mixture on top of zoodle dish.

DIY ranch dip

Combine greek yogurt with Hidden Valley ranch packet dressing. Option to add almond or other type of milk for a thinner consistency.

Shakshuka omelete

This is a cross-cultural dish in the Middle East. It can be a breakfast dish, but many also eat it as a dinner because it takes a minute to make and also kind of makes me feel sleepy afterwards! But the taste is so worth it and a great option for when you are out of ideas or groceries.

  • Eggs and eggwhites
  • Premade shakshuka sauce (or make your own, with a recipe like this one)
  • Feta cheese (if non-dairy, use a vegan version of one of the substitutions below).

Pour Shakshuka sauce (I recommend the Mina’s brand) in a large pan and simmer. Add turmeric, smoked paprika, and garlic powder. Distribute pockets of eggs but do not mix together. Cover with a clear lid. When the eggs start get less runny, add feta cheese and simmer until cheese softens. Serve as breakfast for dinner.

Optional additional ingredients: Griled eggplan (you have to grill it beforehand or it will just get soggy), roasted red pepper, kalamata olives and/or avocado on top to replace the feta.

Recipes updated March 23rd

Homemade Persian Herb Stew with lamb shank and kidney beans

Persian Herb Stew with lamb shank

This is one of the traditional dishes of the Persian New Year. It has this aromatic, delicious, juicy flavor and it is actually healthy. For the meat, I prefer lamb, but you can also use chuck or any other type of tender beef. If you don’t want to eat the red meat, you can also use chicken, but I would not recommend fish. If you are vegan, you can just increase the amount of beans.

I also call this stew the anemia rescue dish, because spinach and kidney beans deliver plenty of iron, and particularly kidney beans in Eastern medicine is known as “blood building” medicine, that builds up your yin.

  • Kidney beans
  • Lamb shank
  • Yellow onion 
  • 4 Dry limes 
  • Green onions (5)
  • 2 cup parsley, chopped
  • 2 cup spinach
  • 1 cup cilantro 
  • 1 cup fenugreek
  • 1 cup lemon juice
  • Turmeric

Cooking instructions

  • Heat 1 tablespoon oil in a large pot over medium-high heat. Add onion; cook and stir until deep golden brown, 10 to 15 minutes. Add turmeric and stir.
  • Add lamb; cook until brown, as it is cooking, add in spices
  • In a separate pot, heat  1 tablespoon oil over medium heat. Add spinach, green onions, parsley, cilantro, chives, and fenugreek leaves; cook and stir until deep dark green in color, 5 to 10 minutes.
  • Stir spinach mixture into the onion and lamb mixture. Pour in enough water to create a stew-like thickness. Add water gradually so it does not become runny.
  • Season with salt and pepper. Pour in lemon juice. Reduce heat, cover, and simmer stew for about an hour, but check on it every 15 minutes
  • Pierce dried limes with a fork and add to the stew. 
  • Continue simmering for 30 minutes to 1 hour. 
  • Stir in red kidney beans. Cook until flavors combine, about 30 minutes.

Persian eggplant casserole


  • Avocado oil
  • Yellow onion – chopped.
  • Lamb shank or filet
  • Spices – Turmeric, salt, pepper, cinnamon.
  • Tomato paste
  • Baby Eggplants
  • Dried Persian lime (optional) -Directions


  • Heat avocado oil in a large pot over medium heat. Add chopped yellow onion. Saute the onion until translucent.
  • Add in the lamb or filet to the onion and sear until brown on all sides.
  • Season the lamb with the spices and tomato paste. Stir well.
  • Add water and bring the stew to simmer. Cover and let it cook for about 1 hour and 30 minutes until the lamb is fully cooked.
  • Meanwhile, heat some oil in a non stick pan over medium heat. Fry the eggplants for about 5 minutes on each side until they are fully cooked.
  • Once the lamb is cooked, pierce the Persian dried limes (if using) with a fork and add them to the stew. Let it simmer for 10 minutes.
  • Add the fried eggplants to the stew and let it simmer for 5 minutes.
  • Serve on its own, or with rice or quinoa.
bread with sunny side-up egg served on white ceramic plate
There’s nothing like a nice egg yolk explosion in your mouth as you eat a juicy avocdo toast! Photo by Ben Kolde

Avocado smash

  • Smash 1/2 avocado on Ezekiel bread. Squeeze lemon juice, sprinkle salt and pepper. Add sliced cherry tomato and “mash in” avocado Either add:
  • 1-2 eggs and drizzle with hot sauce (e.g., Crystal), optionally feta cheese;
  • A few dollops of greek yogurt

Banana Bread oatmeal bowl

This high-protein dish will keeo you full all morning!


  • 1/2 cup eggwhites
  • Unsweetened coconut chips (like these)
  • 1/4 cup steel cut oats
  • 1/2 banana
  • Walnuts
  • Honey, cinnamon, nutmeg, sea salt

Boil hot water or heat up almond milk. Pour over oats. In a sepaate pan, cook eggwhites (optional to microwave if time compressed). Smash eggwhites and oats togetther, let sit for a minute. Then smash banana on top, drizzle honey and other toppings.

40-calorie Salad cream dressing recipe

If you have ever been to England, you must have encountered “salad cream.”  Basically it is this delicious dressing that can make any salad taste like a creamy party in your mouth. Unfortunately, it’s not the healthiest of dressings. For example, Heinz makes and sells it on Amazon. It’s decently low in calories with 90 per two tablespoons, but you can make your own healthier version at home for less calories and just as much yummy taste. IF you haven’t had salad cream, but if you are a fan of thousand island or ranch dressings, you will still love it. 


  • Shallots
  • Garlic Paste 
  • Red wine or white wine vinegar
  • Organic light 365 mayo 2 tbsp
  • Salt and pepper

Blend ingredients in a blender. I eat huge salads and I can make this last for about 4 servings. So you would be looking at only about 30 calories per serving. If you prefer one of the avocado oil based mayos, like from Primal Kitchen, you can use that as well.  This would up your calories to about 60 a serving. Here it would be really important to use a tablespoon measure to make sure you are not falling in the condiment caloribomb trap! 

Once you dress your salad, make sure you toss it well to get all the flavor across. I like to combine this with a chopped salad of cucumber, grape tomato, purple onion and supergreens. Then I usually have a chicken breat or DIY tuna salad on the side.

vegetable salad on white ceramic bowl
Photo by Farhad Ibrahimzade

DIY Tuna Salad 

  • Albacore Tuna (Wild Planet or Safe Catch)
  • 365 Light Mayo or Greek Yogurt 
  • Celery, chopped
  • Pepperoncini 
  • Optional – hot cayenne sauce (e.g., from Crystal, or Trappey’s Red Devil sauce 
  • Optional – white onion 

Chop onion and celery into small pieces, mix with greek yogurt or mayo.

You can have your zo mein and eat it too!

Photo by Debbie Tea

Salmon tikka with zoodle lo mein

  • 365 whole salmon filets
  • Saffron road tikka masala sauce
  • Yellow onion
  • Garlic
  • Frozen Broccoli
  • Canned watercress
  • Cashews
  • Miso paste
  • Preshredded carrots
  • Purple cabbage
  • Coconut aminos

Place salmon in oven at 375 degrees, skin side up, in aluminum foil misted with oil spray. While salmon is cooking, make “zo mein.” Put chopped onion, carrt, defrosted broccoli, in a pan and stir-fry. Toward the end, add cashews, miso paste, and purple cabbage. Season with cocobut aminos.

Instant Cauliflower “fried” rice

  • Frozen cauliflower rice (e.g., caulipower cauliflower rice )
  • Pre-chopped carrots, onion and celery mix (i.e., from Cascadian farm)
  • Pre-cooked chicken breast, sliced 
  • Coconut aminos
  • Liquid eggwhites and one egg 
  • Defrost the frozen veggies in either the fridge or microwave
  • Once defrosted, drain extra water in a strainer 
  • Place veggies and chicken breast in a deep bowl

Microwave for 2.5-3 minutes, covered. If adding egg, let stand for a minute then add egg, microwave for an extra 2 minutes.

Let it cool off, then add some coconut aminos and if desired, hot sauce

Shrimp with pea curry

  • 1 lb frozen shrimp, pre-peeled
  • Peas
  • Pea shoots
  • Shallots
  • Cauliflower rice
  • Bamboo shoots
  • Curry powder
  • Avocado oil – 1TBSP
  • Lemon

Defrost peas, cauliflower rice and shrimp during the day. Add yellow onion to deep pan, saute. Add shrimp. Once they start to turn pink, add rest of the vegetables. Stir until cooked. At the end,5 minutes from serving, add avocado oil and curry powder.

bread with tomato and green vegetable
Photo by Zachary Spears

Ezekiel Turkey BLT

Do you ever just want to put your face in a big yummy sandwich? And make it healthy? Here is just what you need, my Ezekiel Turkey “BLT”.

  • Two slices Ezekiel bread
  • Turkey Bacon (applegate) or smoked turkey slices
  • 365 vegan pepperjack cheese
  • Sliced tomato
  • Baby spinach or baby butter lettuce
  • Purple Onion
  • Dijon mustard
  • Sriracha “mayo” – Melinda’s sriracha (no sugar) plus Primal kitchen avocado oil Mayo (mix together).
  • Optional: fry and egg and keep yolk soft, then put on top.

Place the turkey and cheese on bread in a toaster oven for five minutes so that the cheese melts. Add tomato and toppings in the middle to avoid sogginess. Top with Dijon mustard and “spicy mayo”.

Zoodle stir-fry with lemongrass salmon

A lot of my recipes involve “zoodles.” You can usually but them pre-spiraled, so super easy to throw into a non-stick pan and make a stir-fry Asian style or add diced tomatoes and you have “zinguine!”

Stir-fry recipe

  • Pre-spiraled zucchini noodles
  • Yellow onion
  • Mushroom
  • Green and red bell pepper
  • Miso paste
  • Coconut aminos
  • Salmon
  • Saffron road lemongrass curry

In morning, marinate salmon in container with 1/2 a pouch of the Saffron lemongrass. Place salmon in oven for 20 minutes at 350 degrees. While salmon is baking, prepare zoodle stir-fry. In a Wok or large pan, sauté onions for 2-3 minutes. Add mushroom, peppers and zoodles. Add coconut aminos and rest of Saffron packet.

Zoodle linguine marinara

  • Pre-spiraled zucchini noodles
  • Canned fire roasted tomatoes
  • Chickpeas, shrimp, or scallop
  • Purple onion
  • Black olives

Sauté onions in large pan. Add rest of ingredients and stir; once those have gelled add tomato.

Instant mug turkey cheddar omelette

  • Half cup of liquid egg whites 
  • 1 egg 
  • 3 tablespoons chunky salsa (not the watery kind) 
  • 1 slice vegan cheddar cheese 
  • Optional – black beans for more protein, or sweet potatoes for more carbs 
  • Slice roma tomatoes, add salt, pepper, drizzle olive oil and vinegar

In bowl, microwave egg/eggwhites covered for 2 minutes. Add cheese, then microwave 20-30 extra seconds.. Let stand for a minute. Add a layer of salsa and optional other ingredients on top. 

Green tea matcha  – hot drink 

  • 1-2 packet trader joe’s matcha green tea powder 
  • 1 cup almond milk 
  • 2 tbsp of PICNIK collagen creamer (with MCT oil) or 1tbsp of coconut oil.
  • 1 tbsp of monk fruit powder 
  • Option to add cinnamon (this lowers blood sugar and helps fight sugar cravings)

Blend all ingredients then heat to have a matcha green tea latte

Green tea matcha jello shooters 

  • 2 cups almond milk – pour one in a heating pot/pan, and one in a bowl.
  •  Add 2 tbsp collagen gelatin powder to the bowl to let sit and thicken while the milk heats up.
  •  As milk is heating, add 2 tbsp monk fruit powder and 2 trader joe’s matcha green tea packets, after it is  heated, slowly pour into a bowl and whisk all of the ingredients together.  
  • Refrigerate until solid (usually take @2 hours).
  • Cut away into cubes and store in glass container. If you want it pre-divided, consider a square muffin tin tray.

Coconut curry cauliflower rice

  • 2 packages of cauliflower rice 
  • Millet or quinoa – ½ cup
  • Snap peas
  • Pre-shredded carrots
  • Pre-sliced mushroom and green pepper 
  • Coconut aminos (or as my husband calls it, soy sauce for rich people)
  • Yellow onion
  • Garlic powder
  • Saffron road coconut curry mix
  • Protein : Grilled chicken, tofu,  shrimp, or beef filet

In a large  pot, add diced yellow onion; once it is sauteed; add carrots, cauliflower rice and snowpeas. Add a pouch of the Saffron road mix and stir in spices; add protein after those ingredients are heated.  Cook enough for 2-3 nights of food; store the uneaten portion in the pot with the lid covered in foil. Grill protein in the oven at 350 degrees for 30 minutes; make enough to last for the week. 

KETO hot chocolate/white chocolate

Blend all ingredients in a nutribullet/blender/or just whisk. Microwave, and voila, hot chocolate.  To make it a bit thicker and foamier, add beef gelatin (which has collagen, which is extremely good for you).

Supergreens miso zoodles 

Sautee onion, zucchini, and greens in a large pan for 5 minutes on high heat add coconut aminos and miso paste at the end.  Microwave or cook jackfruit in oven. You can buy flavored jackfruit in a pouch or get jackfruit cakes from Trader Joe’s. Either way, it is a great pre-made, meatless and satisfying meal.

Turkey breast tacos (low-carb)

  • Sliced smoked turkey
  • Large leaves of iceberg lettuce
  • Vegan pepper jack cheese
  • Dijon mustard or sriracha aioli

Wrap turkey and cheese into lettuce. Dip into mustard

Spinach salad “nicoise”

  • Pre-washed and chopped spinach in bag or box
  • Canned roasted red peppers
  • Pickled purple onion
  • Cherry tomato
  • Pepperoncini
  • 1 oz feta cheese
  • 1 packet tuna (safecatch or starkist flavored pouches) or 1 chicken breast
  • Balsamic vinegar

In large glass container, add spinach and vegetables. Shake up with dressing. Add feta cheese and protein on the top. Option to sub 1/4 of avocado for cheese. Option to add grain, like quinoa or starch, like sweet potato.

Favorite fitness recipe sites

Here are some other options for recipe sites, which I definitely get inspo from and value for not being too onerously difficult:

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