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

DAOFitLife Recipes – Under CONSTRUCTION

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


Breakfast recipes

Greek Yogurt Combos

strawberry and blackberries on top of brown table
Photo by Wesual Click

Greek yogurt is a great “dress” for high-protein LBD breakfasts (see my post here for Little Black Dress concept). It goes well with so many combinations; here are my favorite:

  • Greek yogurt with pineapple and coconut
  • Greek yogurt with dates, walnuts and honey
  • Greek yogurt with strawberries, cacao powder and sliced almonds
  • Greek yogurt with Pure Elizabeth grainless granola, raspberries and blueberries

Smoothie and Smoothie Bowl Recipes

Glo up Smoothie

clear drinking glass with ice cream and black berries
Photo by Pichara Bann at Unsplash

This is a good option if you are coming back from vacation or just a fun weekend – the kind with eating out and maybe those few extra glasses of wine or dessert. This will level set you and make you feel amazing.


  • 1/2 cup frozen Blueberries
  • 1/2 frozen banana
  • Flax or chia seeeds
  • 1 cup almond milk (or you can use coconut water for the electrolytes)
  • Vanilla protein powder
  • Frozen spinach
  • Optional: 1 tsp matcha green tea powder
  • Base: Oat Milk (a low sugar kind, like from Califia farms)

Avocado “mint chip” ice cream

Photo by Louis Hansel on Unsplash

This is one of my favorite “dessert” smoothies, for that time at night when you want something sweet. The mintiness of the mint chip also is a good palate cleanser and digestif. The avocado provides both fat to help you stay full and fiber. If you do intermittent fasting, this is a great way to end your eating window so you can still feel full the next morning. I definitely eat this one with a spoon – it is almost ice cream like with enough ice and optionally some Greek Yogurt.


  • Mint Chip Chocolate protein powder
  • 1 cup almond or oat milk
  • 1 cup frozen spinach
  • 1 kiwi (a fruit that is very low in calories)
  • Optional: 1 tbsp heavy cream or canned coconut milk (for extra creaminess)
  • Optional: Add extra dark chocolate chips
  • 3/4 cup Greek or Coconut Milk Yogurt
  • Extra ice cubes

Chocolate peanut butter espresso

clear glass jar with brown liquid
Photo by Antonio Janeski at Unsplash

This is the ultimate treat and you can punch it up with a shot of espresso and it feels great, especially if you have just done an intense morning workout and have a full day of meetings ahead. The banana will give you energy, the nut butter and protein will keep you full and the chocolately peanut butter taste will keep you satisfied and away from sugar cravings.


  • 1/2 banana
  • 1 cup almond milk
  • 1 tablespoon sunflower seed butter/cashew butter/peanut butter/almond butter (take your pick)
  • 2 tablespoons Peanut butter powder
  • Chocolate protein powder
  • 1/2 tsp himalyan sea salt
  • Optional: extra shot of espresso or 1/4 cup cold coffee
  • Optional: Add medjool date

Cacao cherry recovery smoothie

Photo by josephvm @ Unsplash

If you are about to do a really intense bootcamp case, long run, or intense weightlifting session, this is the post-workout recovery drink for you. The fresh and tart cherry syrup will help your muscles recover faster, and the cacao/chocolate protein powder decreases inflammation.

1/2 cup Frozen cherries
1 tsp tart cherry syrup
Coconut milk
Chocolate protein powder (I like the chocolate brownie blend from Idealfit.)
1 cup almond milk
Optional: Add extra dark chocolate chips, like this kind from Hu’s Kitchen (dairy free).
Optional: Add medjool date

Tropical smoothie

Photo by Yomi Ajilore at Unsplash

Blue Majik Smoothie Bowl

This is the ultiate “Instagram” smoothie if you are into that. The “blue” color comes from the algae component. I know it sounds gross but it basically does not have a taste which is why it is great to mix with just about anything. To make the “blue” even bluer, I primarily use blueberries and chia seeds. Studies also show that there is a benefit to blue-colored food and utensils. In fact, blue is the only appetite suppressant on the color spectrum.


  • Blue Majik powder
  • Frozen and Fresh Blueberries
  • Chia seeds
  • Shredded UNSWEETENED coconut
  • Dark Chocolate Catalina Crunch – which is optional but I like to put it on top and eat it like a cereal with blue milk! The extra fiber in the cereal keeps me full.

Blend blue Majik powder with berries and chia seeds. Add Catalina Crunch and coconut on top.

Avocado protein “smash” recipe

Cookie Dough Smoothie

Cookie Dough Smoothie


  • Ghost Chips a Hoy Protein Powder
  • Cashew Milk
  • Mini Marshmallows
  • Whipped Cream
  • Nonfat greek yogurt

Whisk protein powder and milk with a hand whisker (don’t blend, or you will lose the cookie bits). Add yogurt and mix in. Add marshmallows, whipped cream, and an optional drizzle of sugar-free caramel syrup.

Avocado Toasts

There are a lot of options to do Avocado Toast, but one major flaw in the “standard” version is that it typically has no protein and is only a combination of protein and fat. So I have a three-option menu to do avocado toast 3 different ways.

Avocad and Egg Smash

Putting an egg on top of your avocado toast adds some extra protein! Photo by David B Townsend


2 ripe avocados, halved and pitted
1 Tbs. fresh lemon juice, plus more, to taste
1 Tbs. fresh lime juice, plus more, to taste
Large pinch of sea salt
Freshly ground black pepper, to taste
2 large slices rustic multigrain or gluten-free bread, toasted
Red pepper flakes, to taste
Extra-virgin olive oil for drizzling
Add: 2 poached eggs (preferably free range and organic)

Avocado Smash with Salmon

Photo by marine Dumay on Unsplash

2 ripe avocados, halved and pitted
1 Tbs. fresh lemon juice, plus more, to taste
1 Tbs. fresh lime juice, plus more, to taste
Large pinch of sea salt
Freshly ground black pepper, to taste
2 large slices rustic multigrain or gluten-free bread, toasted
Red pepper flakes, to taste
Extra-virgin olive oil for drizzling
Add: Wild Atlantic Smoked Salmon

Avocado Smash with Seeds

Photo by marine Dumay on Unsplash


  • 2 ripe avocados, halved and pitted
  • 1 Tbs. fresh lemon juice, plus more, to taste
  • 1 Tbs. fresh lime juice, plus more, to taste
  • Large pinch of sea salt
  • Freshly ground black pepper, to taste
  • 2 large slices rustic multigrain or gluten-free bread, toasted
  • Red pepper flakes, to taste
  • Extra-virgin olive oil for drizzling
  • Add: black and white sesame seeds, hemp seeds and sunflower seeds

Additional optional toppings

  • Tahini Sauce
  • Feta Cheese
  • Labneh

The Comfort Breakfast

Photo by Bijan Kazemi


  • 1-22 softboiled eggs
  • Walnuts
  • Butter
  • Ezekiel toasted bread
  • Herbs
  • Honey
  • Feta Cheese

Make 2 soft boiled eggs, by boiling each for just under 3 minutes once the water comes to a boil. Assemble feta cheese, herbs, butter and honey. Eat one slice of Ezekiel toast with butter and honey, and another with feta cheesea and herbs. Eat each egg in a holdee with some salt.

The “Quick” Breakfast – Instant mug turkey cheddar omelette

zoryanchik @ Adobe
  • 2 ounces smoked turkey
  • 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. 

Stawberry Granola “Sundae”

Strawberry Granola Sundae


  • Purely Elizabeth Granola (Vanilla Almond Flavor (1/3 cup)
  • Strawberries
  • Greek Yogurt
  • Honey

Layer Granola on top of yogurt with strawberries and add honey. Option to add nuts and cinnamon spice.

Banana Bread oatmeal bowl

Ирина Бельдий @AdobeStock

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.

Ode to Joy Oatmeal Bowl


  • Purely Elizabeth Collagen Vanilla Protein Oats
  • Grany smith apple
  • Medjool date (1 or 2)
  • Goji berries (I like ordering the ones from Terra soul Foods)
  • Labneh (this is techncially a Middle Eastern cheese but really it is a super thick tangy version of Greek Yogurt that is easier to eat in a dish like this)
  • Figs (1 or 2)
  • Honey (I will get to this in a minute)
  • Cinnamon (optional)
  • Sliced almond or walnut (optional)
  • Almond or Coconut Milk


Microwave uncovered for 1 minute 30 1/3 cup of oats and almond milk (add more or less if you like it more porridg-y or al dente). You can also use water, but I like mine to be nutty creamy. Let rest uncovered while you slice the apple, date, and fig (I just tear those apart in little pieces). Spoon several heaping spoons of Labneh (only 60 calories for TWO tablespoons) and then add dates, figs, goji berries, and apple. Sometimes I put it in the microwave again just so the apples can get warm and the dates can melt a little.

valentinamaslova @ Adobe Stock

Greek Yogurt pancakes

  • Kodiak cakes pancakes mix 
  • 1 cup greek yogurt 
  • ½ cup eggwhites
  • 1 egg 
  • Honey 
  • Option to add banana, apple, or dark chocolate chips 

Mix cake mix, greek yogurt, egg and eggwhites. Slowly add water or almond milk (I prefer almond milk) to achieve desired amount of thickness. I like my pancakes to be thick, and some people like them runny, so you have to do what is right for you. As long as you can stir the lumps out you are good to go. 

Then on a flat griddle spoon out about a golf ball size of mix and cook 3-4 pancakes at a time. I usually cook a bunch at once and then wrap in foil to store. 

Easy Cinnamon Overnight oats

Photo by Daria Nepriakhina 🇺🇦 on Unsplash

How to make Easy Overnight Oats with Cinnamon:

  • Place almond milk in a jar.
  • Add oats, chia seeds, maple syrup, cinnamon and vanilla. For maximum fullness, use high protein oats, like Purely Elizabeth Collagen Protein Oats.
  • Stir contents of jar. Or shake after lid is on!
  • Screw lid onto jar.
  • Place in fridge for 8 hours. That’s it!
  • For best results add an extra protein and a fat. Foods like pumpkin seeds add both components.

Persimmon/Apple/Peach Oat Muffins

brown cupcakes on white and black checkered table
Photo by Aneta Voborilova

This is clearly a seasonabl recipe, but so good expecially given how persimmons take a bit of time to ripen, but once they do they need to be attain ASAP before they get all mushy and brused. In the summertime, you can replace the persimmon with peachers, and you can use apples all year around! You just need to whisk the flour, baking powder, cinnamon, ginger and both sugars together in a large bowl.

The good thing about these type of muffins is that they can be a backup “grab a muffin on your way out the door” breakfast, or just a snack in the middle of the day, perhaps when you accidentally skipped lunch. However, unlike the sugary and nutritionless version you would get at a normal bakery, these muffins have antioxidants, plenty of fiber, and healthy fats to keep you full!

In case you do not know what persimmons are, here is what they would look like:

four persimon fruits
Photo by Jade B.


  • 1 ¾ cups (225g) all-purpose flour (plain flour)
  • 2 teaspoons baking powder
  • 1 tablespoon ground cinnamon or 3 teaspoons pumpkin spice
  • 1 teaspoon ground ginger


  • Whisk the persimmon purée and eggs together in a jug, add it to the dry ingredients and stir to combine.
  • Fill the lined muffin cups ¾ full and bake for 15 mins, then cool on a wire rack. Easy!
  • Cut 2 large Fuyu persimmons into wedges. Add a cup of water to a blender and “puree.”
  • Mix persimmon “puree” with almond flour, egg/eggwhite mix, almond milk, and coocnut oi.

Bake eggs in a muffin tin can for 10 minutes in the oven. Remove one egg and store the rest in an airtight container. Then toast two slices of bread. Add hummus, cherry tomato and olive on one and labneh on other. Place egg on top of labneh. Drizzle with olive or Truffle oil.

Lunch Recipes

Italian Nicoise Salad

Photo by Farhad Ibrahimzade


  • Arugula
  • Canned Tuna (ideally Safe Catch Elite or Wild Planet brand)
  • Hardboiled egg (you can buy eggs pre-hardboiled)
  • Cherry tomato
  • Dressing: olive or avocado oil, lemon or lemon juice
  • Directions
  • Open tuna packet and drain excess water. Lay on top of a bed of arugula, then add tomato and egg. Optionally add purple onions and kalamata olives.

Dressing: Combine 1 tablespoon of olive oil with squeeze of half lemon, salt, and pepper. Beat lightly with a fork and then drizzle on top of salad.

Farro chickpea salad

Raw Organic Healthy Buddha Bowl with Farro Spinach Edamame and Cucumber

This is a great “no meat” lunch recipe.


  • 2 cups farro
  • 2 cup water
  • 1/2 block feta cheese
  • Lemon
  • Lime
  • Olive Oil
  • Fire roasted chopped tomatoes (in can)
  • Salt and Pepper
  • Jumbo spanish olives (which you can buy in bulk at Costco)
  • Optional add broccoli for extra flavor

In case you don’t know, farro is a protein grain originating in Italy. Which is why it makes the perfect base when you are trying to eat a lighter lunch. I don’t know about you, but sometimes a lunch with meat makes me feel heavy, especially in the hot weather. This is the perfect summertime recipe!

Cook farro, boiling water first and then addig farro. Once Farro is soft (I like mine al dente), drain excess water and refrigerate. Once farro is sufficiently cool, mix in a big bowl with chickpeas, feta, and sliced olives. Then add lemon and lime juice to taste. You can optionally add a hot sauce, like a light dusting of habanero, to spice it up. Season with salt and pepper. Serve on a bed of spinach leaves for extra carbs/protein/fiber. You can also add a little extra protein, like tuna.

DIY Tuna Salad 

Christine Isakzhanova @ Unsplash
  • 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.

Dinner recipes

Shrimp Fried Cauliflower Rice (Plant based cooking)

Shrimps with couscous, green peas, leeks and carrot. overhead, horizontal


  • 2 Tbl almond butter or peanut butter
  • 1 tsp curry powder
  • 2 tsp water
  • 1/2 cup peas defrosted in warm water
  • 1/3 cup sliced almonds
  • 1/4 cup parsley or cilantro, chopped
  • 1 medium lemon
  • sea salt and pepper to taste (optional)
  • Costco cauliflower stir fry mix
  • Coconut aminos or Tamari Sauce
  • 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

Crunchy Shrimp Salad

cooked shrimp dish
Photo by Ryan Concepcion

This recipe can use either parmesan or nutritional yeast for the cheese, and also uses Instant Quinoa Croutons, so you are getting your grains and your crunch on!


  • Salad: Iceberg lettuce, spinach, celery, radishes, tomato, cucumer
  • Topping: Pre-frozen shrimp (let thaw in Fridge or defrost), marinated overnight in lime juice, salt and pepper
  • Dressing:1/2 Tbsp olive oil, red wine vinegar


Pan-sear shrimp, or sprinkle with water and microwave. Mix and toss ingredients in salad with dressing, then top with shrimp.

 Chickpea curry with Cauliflower Rice

steamed rice and meat dish
Photo by Dragne Marius
  • 1 yellow onion
  • 1 large garlic clove
  • 1 teaspoon grated ginger
  • 1 tablespoon coconut oil or olive oil
  • 6 cups (5 ounces) baby spinach leaves (or chopped spinach)
  • 28-ounce can crushed fire roasted tomatoes
  • 1 tablespoon curry powder
  • 1 teaspoon cumin
  • ½ teaspoon coriander
  • ¾ teaspoons kosher salt
  • 2 15-ounce cans chickpeas
  • ½ cup coconut milk
  • White or brown basmati rice, to serve


  1. If you’re serving with rice, start the basmati rice.
  2. Mince the onion. Mince the garlic. Peel and mince the ginger (or grate it). Drain and rinse the chickpeas.
  3. In a large skillet, heat the oil over medium high heat. Add the onion and saute for 5 minutes. Add the garlic, ginger, and spinach and saute for 2 minutes until the spinach is fully wilted.
  4. Carefully pour in the tomatoes, then add the curry powder, cumin, coriander, salt, and chickpeas. Cook for 5 minutes until bubbly.
  5. Stir in the coconut milk until fully combined, then remove from the heat. Serve with basmati rice.

Shrimp and Broccoli Lo Men

Photo by Dary Lam
  • 1 pound large shrimp, deveined (peeled or unpeeled)
  • Frozen Broccoli
  • 1 yellow or white onion
  • 2 tablespoons rice vinegar
  • 4 tablespoons Tamari Sauce
  • ½ tablespoon ground chili oil sauce (optional)
  • 2 tablespoons sesame oil (regular, not toasted)
  • ¼ teaspoon kosher salt
  • Sesame seeds, for garnish
  • Green Onion
  • Shrataki Noodles


  • If frozen, thaw the shrimp according to the package instructions or the notes above.
  • Rinse the shirataki noodles for 1-2 minutes under cold water. They will smell a little fish at first but that will go away
  • Chop the broccoli into small bite-sized pieces. Cut the onion into wide slices.
  • In a measuring cup, stir together the rice vinegar, soy sauce, and chili garlic sauce.
  • In large Wok, heat the sesame oil over medium-high heat. Add the broccoli, onion and sea salt and cook 5 to 6 minutes until fork tender, stirring occasionally. Add the shrimp and cook 3 to 4 minutes, stirring frequently.
  • When the shrimp is just about opaque, add the sauce mixture and cook 1 minute. Remove from the heat. Serve with sesame seeds.

Smoked Salmon on Sourdough

Photo by Vicky Ng on Unsplash

Turkey, Avocado, and Sprout Sandwich

sandwich with ham and green vegetables
Photo by Wilfred Wong

I really love honeycomb in my honey (and you can see the pieces if you look closely at the oatmeal. This honey is just….celestial. I have never had such good honey except maybe in Greece or when I went to the Mountains in Iran. It’s thick and fragrant and makes me Oh so happy. It’s from a small farm in Florida, and you can read more about it here,


This isn’t as much of a recipe as a recommendation – but all times of year, eat at least 2 servings of fruit a day. For some very important reasons:

  1. Fruit curbs sugar cravings. Your body on a “zero sugar diet” will make you crave nothing but cookies. Unless you have a medical condition or your doctor has advised against it, whole fruits are an excellent way to kick sugar cravings.
  2. Fruit makes you FULL. It has fiber, so unlike juices, the fiber will cause the fruit to digest more slowly
  3. Fruit has very little calories for a lot of volume. The high-volume low calorie way of eating is the way to go. You can eat a big bowl of berries for 100-150 calories; have a juicy large apple for about 80-90 calories, even have more sweet fruits like cherries or pineapple for no more than 100 calories a serving.

In my meal plan for my 12-week guide, I recommed pairing fruit with nuts. This way you have a little bit of protein and fat to absorb the benefits of the vitamins in the fruits.

Greek Goddess parfait

Elena Katkova@Shutterstock
  • 1/2 cup Greek Yogurt
  • 1 Medjool date
  • 2 dried figs
  • 1 tbsp honey
  • Walnuts

Nut butter crepe

Nut butter crepe

Nut butter crepe recipe

I realized I needed to get more excited with my nut butter sandwiches, and the other day I was in the store when I came across some sprouted whole grain tortilla. I remembered how at one point DC was consumed with crepe shoppes. So I had a flash of inspiration for a crepe recipe of my own.

  • 2 tbsp favorite nut butter (I like cashew butter and sunflower seed butter)
  • 1 banana
  • 1 whole grain tortilla (I like Tumaro’s)
  • 1 tbsp honey OR nutella

Speread the nut butter on the tortilla, and then smash the banana on top. Drizzle with honey, or spread some nutella on top.

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

DIY Salted Caramel/Vanilla/White Chocolate Mocha 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.

Cauliflower Mac and Cheese


OK you may be getting the hint that I like caulilflower. But cauliflower rice, especially the pre-shredded, pre-frozen kind is SO easy. Here’s my recipe for cauli mac and cheese. This is one of my “Little Black Dress” meals. Meaning a meal I can make in 20 minutes on the fly and that it basically goes with any leftover protein – chicken, salmon, beans, jackfruit, even tofu. I also use the leftover cheese I have lying around from making the pizza so it rolls forward pretty easily into the next day!


  • One large Pyrex oven safe container
  • 2 packages Trader Joe’s Cauliflower rice
  • 1/4 cup ricotta cheese
  • 1 cup mozzarella cheese
  • Option to add (2 tbsp cream cheese, 2 slices swiss cheese). You can basically put any cheese you want including cheddar, non-dairy cheese (I recommend the Daiya brand).
  • Butter or Ghee

Coat pan with Butter or ghee. Add defrosted caulflower rice. On top of rice, add 1/2 of mozzarella and ricotta cheese. Bake for 20 minutes. Then add another layer of mozzarella/swiss/whatever hard cheese on top and bake until golden brown on the edges. Easy, breezy, cheesy!

Farro chickpea salad

Raw Organic Healthy Buddha Bowl with Farro Spinach Edamame and Cucumber

This is a great “no meat” lunch recipe.


  • 2 cups farro
  • 2 cup water
  • 1/2 block feta cheese
  • Lemon
  • Lime
  • Olive Oil
  • Fire roasted chopped tomatoes (in can)
  • Salt and Pepper
  • Jumbo spanish olives (which you can buy in bulk at Costco)
  • Optional add broccoli for extra flavor

In case you don’t know, farro is a protein grain originating in Italy. Which is why it makes the perfect base when you are trying to eat a lighter lunch. I don’t know about you, but sometimes a lunch with meat makes me feel heavy, especially in the hot weather. This is the perfect summertime recipe!

Cook farro, boiling water first and then addig farro. Once Farro is soft (I like mine al dente), drain excess water and refrigerate. Once farro is sufficiently cool, mix in a big bowl with chickpeas, feta, and sliced olives. Then add lemon and lime juice to taste. You can optionally add a hot sauce, like a light dusting of habanero, to spice it up. Season with salt and pepper. Serve on a bed of spinach leaves for extra carbs/protein/fiber. You can also add a little extra protein, like tuna.

DIY Veggie Soup

    Sesame Crusted Salmon with Green Beans

    Photo by Yoav Aziz on Unsplash

    Coconut black bean jambalaya

    Photo Credit: Samantha Lewis


    • 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.

    Salmon and Zoodles in Wasabi Pea Puree

    Photo by Big Dodzy on Unsplash

    Lemon lime salmon with Supergreen Miso Zoodles

    luisrojasstock @Adobestock

    Supergreens miso zoodles 

    • 2 cups pre-spiraled zucchini
    • 2 cups Organic Girl Supergreens
    • Yellow onion 
    • Jackfruit cake 
    • Coconut aminos
    • Miso paste 

    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.

    My mom makes this famous salmon, and I have finally gotten it right on my own. It’s surprisingly simple – just oven baked salmon with lemon and herbs – but you have to do a few key things right so it’s good..


    • Wild caught Alaskan Salmon (see my DAO of Nutrition labels for an explanation of why this is better than farm raised).
    • Avocado oil (1-2 tbsp)
    • Diced garlic
    • Lemon and lime
    • Saffron (you can buy in liquid form here, I hope my mom’s not reading this…)
    • Dried Fenugreek (which you can order here)
    • Cilantro and/or Parseley
    • Salt and Pepper
    • Oven safe pyrex

    Thaw salmon in fridge or at room temp. 1 hr beforehand, dry salmon with paper towel and rub with salt and pepper. Coat with oil and let marinate for 20 minutes. Then top with liquid saffron and garlic. Place in oven at 350 degrees for about 15-20 minutes, and when salmon is still a little raw in the middle, place layer of chopped herbs and sliced lemon lime. If you put the herbs at the beginning they will dry the dish out.

    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.

    For “zo mein”

    • 1 tbsp sesame oil
    • Yellow onion
    • Garlic
    • Broccoli
    • Canned watercress
    • Cashews
    • Miso paste
    • Preshredded carrots
    • Purple cabbage
    • Coconut aminos

    Add sesame oil, miso paste, and yellow onion to a wok, then once onions are translucent, add garlic, brocolli, carrots, and cabbage. Let it sit for 5-10 minutes, stir then add the rest of the ingredients. Save aminos/tamari sauce for when the dish is almost done, in about 15 minutes total. Serve with salon.

    Sunday Scaries Cauliflower pizza 


    Even though we are at home, Sunday evening is always kind of a letdown, right? Here’s what we have to make that better on Sundays.

    • Caulipower pizza crust 
    • Mozzarella cheese 
    • Ricotta cheese
    • Turkey pepperoni 
    • Mushroom 
    • Jalepeno 
    • Organic pizza sauce

    Assemble frozen crusts on cardboard pan, add organic pizza sauce, Cheese, pepperoni and mushroom, and other toppings. Pair with grilled eggplant, asparagus, and/or mixed green/Greek salad.

    Irina @Adobestock

    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.

    Thai Shrimp Stir-Fry

    Peanut sauce

    • 1/4 cup water
    • 4 tablespoons tamari sauce
    • 1/4 cup raw peanuts
    • 4 tbsp peanut butter powder
    • Chili flakes

    Blend ingredients together and place in fridge for sauce to settle. Use as a vegetable dip or salad dressing cold, or pour over stir-fry.

    • 1 pound wiild caugh shrimp (you can buy it pre-deveined)
    • Sugar snap peas
    • Broccolini
    • Yellow squash
    • Green onion
    • Garlic
    • Peanut sauce (see recipe above)
    • Sesame seed oil

    Use a wok to cook dish, ideally, or a large pan. Add sesame oil to coat (1 tbsp is enough). When pan is heated, add garlic and shrimp. When shrimp turn pink, transfer to another dish. Then add vegatables and cook until the desired tenderness. Add peanut sauce and shrimp. Serve with shirataki noodles or brown rice.

    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

    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.

    Quick Sheet pan recipes –

    Tofu stir-fry

    Drake Whitney @Unspash

    Tofu stir-fry is one of the easiest meals, but the key is to but the tofu in the big block and DRY the tofu first, otherwise it will slime all over the place.

    Making a quick tofu stirfry is super easy. All you need are the following ingredients:

    • Tamari sauce
    • Sesame oil
    • Broccoli
    • Mushroom
    • Green onion
    • Spinach

    Spices: Garlic and Ginger

    Put the tofu between a dry towel while you prepare the rest of the dish (you can use paper towels). Put the vegetables in a pan coated with 1 tbsp sesame oil, then cube the tofu and add. Add the spinach at the end. The key to a good stir-fry and a mistake that many people often make is stirring it too frequently. Having a nicely heated wok will make sure themeal can be prepped quickly because of the high heat.

    Cauliflower chips and salsa

    I recently discovered this, and it is so much fun. All you have to do is get some Caulipower! wraps from Whole Foods or elsewhere, and bake them in the oven for about 10 minutes (first just rip them up in smaller pieces). Spray some coconut oil spray and add some sea salt. Then bake for 10 minutes at 350 degrees and you are ready to dip in your favorite salsa (I enjoy the 365 chunky salsa from Whole Foods).

    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.

    Photo by Dusk @ AdobeStock

    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. 

    Snacks and Beverages

    latte with heart art
    Photo by Lex Sirikiat

    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/pudding

    • 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 5 drops of vanilla stevia 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.
    • If you prefer a more pudding like consistency, only add one tbsp gelatin and an additonal half cup of water.

    DIY Frappucino

    • 1 cup Silk Unsweetened Vanilla Almond Milk
    • 5 drops of Vanilla Liquid Stevia;
    • Cold coffee or pre-brewed espresso; 
    • 2 Tbsp non-dairy creamer (like nutpods)
    • Ice

    Blend and have a 50 calorie no-sugar Frappuccino instead!

    DIY Salad Dressings – see post

    DIY Salad Dressings

    • DIY Green Goddess – half an avocado, half a cup of Apple Cider vinegar, garlic clove, lemon juice
    • DIY Thousand Island- 4 tablespoons of light mayo, ½ a cup of red wine vinegar, shallots, and 2 tsp dijon mustard.
    • DIY Ranch – 1/2 a cup greek yogurt, basil, dill, 1/2 cup unsweetened plain almond milk
    • DIY Sesame Ginger – 1 tablespoon of sesame seeds, 1/4 cup rice vinegar, 1 tsp miso paste, 1 tsp powdered ginger (you can use fresh ginger, as well, or a paste variety).
    • DIY Miso Dressing – 1 tbsp miso paste, 1 tbsp coconut aminos or tamari sauce, lemon juice, 1/4 cup rice vinegar (coconut aminos and tamari are healthier soy sauce substitutes). If you are curious about tamari sauce and coconut aminos, and how they are different from soy sauce, I have included a useful article below.
    • DIY Greek dressing- 2 tbsp olive tapenade OR 1/2 cup kalamata pitless olives, red wine vinegar, basil, lemon juice

    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).

    Chia seed pudding with blueberries and coconut

    Photo by Maryam Sicard on Unsplash


    Peppermint chocolate chip Greek Yogurt

    • ¼ cup unsweetened cocoa powder
    • Liquid vanilla stevia
    • ⅛ teaspoon mint extract
    • ½ teaspoon vanilla extract
    • ¼ cup chocolate chips for topping or can be stirred in

    Make Recipe


    • Mix everything together in a medium size bowl. Let sit for 30 minutes in the refrigerator or you can eat immediately if you’re impatient (like me!).

    Lemon curd Yogurt

    Ingredients: Lemon Curd, 365 greek yogurt. This is a really great alternative to the pre-sweetened lemon yogurts, and tastes just like the inside of a lemon Krispy Kreme doughnut:)

    Just swirl the lemon curd inside the Greek Yogurt (I love to keep some in the middle), and you are good to go!

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