21 Day Meal


 Plan

COOKBOOK
@MYADVENTURETOFIT
 @MYADVENTURETOFIT
MY WEIGHT LOSS STORY
230 pounds to 144 pounds in less than 2 years.

I started my journey in May 2016. I was 24 years old and 230 pounds. I have since lost over 85 pounds
and gained confidence, happiness and strength! I was overweight my entire life. As long as I could
remember. 

I started dieting at probably around 9 years old. I never truly understood what it took to be healthy. My
breaking point and need for change came in May when I felt so heavy and like I had given up. I had a
wake up call and looked and myself in the mirror. I thought wow, this is my life at 24 years old. How could I
let myself get like this? I kept seeing so many fit moms playing with their kids and chasing them around
and kept thinking how much I wanted that. I wanted to have energy to play with my kids outside and enjoy
life with them! 

I started working out 5-6 times a week and eating dairy free and gluten free. I instantly started losing
weight and feeling amazing! My motivation is to experience life to the fullest and be the best me and mom
I can be! If you’re just starting or about to start my number one tip is just do it! Don’t wait for a Monday,
don’t “eat all of the bad food first” just change your mind set for a changed healthy lifestyle and do it! Find
a lifestyle, not a diet that you can comfortably do every day. Beautiful bodies are hard work and dedication,
this is something I truly realized for the first time May 2016 and never turned back! 

I feel as though I have broken the barrier to losing weight and I’m now determined to help others do that
same and #endobesity 


2
 

TABLE OF CONTENTS

Contributor Biographies and Instagram Handles……………………………p. 4-6


Recipes

Breakfasts…………………………………………………………………….p. 8-20

Main Dishes 

Italian Inspirations……………………………………………………..p. 22-29

Mexican Masterpieces ………………………………………….……p. 30-34

Amazing Asian Dishes……………………………………………….. p. 35-37

Chicken…………………………………………………………………p. 38-42

Savoury Soups & Salads………………………………………………p. 43-50

Breads ………………………………………………………………………..p. 50-54

Appetizers……………………………………………………………………p. 55-60

Delicious Desserts & Tasty Treats ……………………….………………..p. 61-72

Sauces & Dressings………………………………………………….…….. p. 73-85 

Spice Blends…………………………………………………………………p. 86-89

3
 


CONTRIBUTOR BIOGRAPHIES
AND INSTAGRAM HANDLES
Please follow our contributors on Instagram for more meal ideas and recipes!


Stephanie Halldorson @slhalldo 

Stephanie is a mom of two daughters and a full time teacher. She has always struggled with her
weight. 8 years ago she lost 30 lbs but gained it all back. When she was pregnant with her first
daughter, she ended up with gallstones. She was extremely sick and ended up losing 20 lbs in the
month before her surgery. A few months after that, she got pregnant with her second daughter. In
March 2018, Stephanie started her health and wellness journey by eating clean and exercising.
She lost 19 lbs on her own before finding the @21daymealplan in June. By following a meal plan
and food list created by @myadventuretofit, she has been able to break her weight loss plateau
and get rid of a ton of bloat! This plan has helped her to lose 23 lbs (and counting). Stephanie has
always loved experimenting in the kitchen and has loved modifying some of her favourite recipes
to make them compliant.

Lacey Dendy @losingitwithlacey

Hello, my name is Lacey, most know me as @losingitwithlacey. I’m
sure you’ve all heard this story time after time. I’ve struggled with being over-weight most of my life. I was
always looking for the “quick-fix” and spent a crazy amount on every fad diet you can think of! Weight watchers,
Nutri-system, Slimfast, HCG, Low carb, calorie restrictions… you name it, I’ve done it. Nothing worked for me
and I believe it was because those kinds of diets aren’t maintainable lifestyles. I came across Tiffany’s Instagram
while scrolling for healthy meal ideas, and I am so thankful I did! Her plan changed my life. I’ve not only been
able to lose weight, but I’ve gained so much self-confidence, energy and motivation to continue to crush my
goals! This plan doesn’t deprive you it keeps you fully satisfied and craving to eat healthy. The amount of
support and motivation you get with the plan is unreal! I honestly want to attribute most of my success to the
#mealplanbabes. They provide you with everything you need to be successful, every day they are coming up
with better and more creative recipes.

Bianca DeSantis @thecompliantchef


Hello! My name is Bianca DeSantis, better known as TheCompliantChef. I have struggled with my weight my
whole life, but was faced with the diagnosis of Polycystic Ovarian Syndrome at the age of 24. After my 25th
birthday, every horrible PCOS symptom began happening. I then found myself gaining 40 pounds in less than a
year. Despite tons of fad dieting and working out like crazy, by my 26th birthday i wasn't myself. I got engaged
that birthday and as happy as i was, i felt horrible, physically and emotionally. I knew it was time for me to take
charge of my future.I have been following Tiffany’s journey and the 21 day meal plan page for ages on instagram,
until April 2018 I was ready to jump in and become a part of this wonderful community. Seeing the amazing
transformations on instagram and the delicious food is what really pushed me to finally begin, as well as my
wedding in April 2019. I have since lost 30 pounds on the plan and have kept it off. The symptoms of my PCOS
have subsided and i feel like a healthier stronger me every single day. I created TheCompliantChef page to inspire
people to try the 21 day meal plan. So often people hear “meal plan” and think boring and bland food diet food, i wanted to make sure everyone
knew, this meal plan wasn’t a diet and was a sustainable lifestyle change, and a change i am ready to make forever. I love to cook and i love that
on this plan I'm able to create healthy, flavourful dishes that make healthy eating delicious and fun. I really appreciate you all following me on this
journey and look forward to cooking up many more exciting recipes to come….as always…. Healthy should not be boring! And ENJOY!

4
 Jennifer Spyksma @freewrite18
Jenn began her weight loss journey in 2011 and successfully lost over 100 pounds which she
maintained before having her 3 gorgeous babies. Between each baby, Jenn struggled to lose the extra
weight, trying out many avenues of weight loss. The biggest lesson she learned over the years was that
there shouldn’t be so much hurt and stress over food, thus she began her journey to find a program which
would help her eat whole healthy foods, without counting calories or points, with minimal weighing and
measuring. Jenn really enjoys the 21 Day Meal Plan as it gives her freedom, while still losing weight and
enjoying food. Jenn is a writer and is currently working on a book which she hopes will bring healing to
many woman who fight the same battles with food and food addiction that she does. She lives in
Cranbrook, BC Canada, is wife to Adam and Mom to Azriel, Janoah and Jaron.

Nia Recchia @nia_on_a_mission

My name is Nia Recchia. I am a mom, a wife, and a full time supervisor at TD Bank. I just had my beautiful
baby boy back in July. By the end of my pregnancy I was weighing 185 which is about a 55 pounds heavier
than my usual weight of 125 to 130. I’ve never been completely confident with my body figure so I've
always started up on a diet and given up or come up with some type of excuse to stop, basically a yoyo
dieter. Looking at my body over the last few months I realized how much I needed to make a change in my
current daily habits. I needed to become a healthier me not just for me but mainly because I have a little
one who now depends on me being there for him. I stumbled upon the 21 day meal plan on Instagram and
saw the amount of success people had and realized it was finally time for me to do this! I love being in the
kitchen and trying new things and love that this plan allows me to be creative just with the right foods. I
hope everyone enjoys my recipes cant wait to come up with new ideas to share with everyone.

Prisma Trigueros @prismasreality


Prisma is a first time mom of a baby girl. During her pregnancy she gained 50 pounds, before her pregnancy
she was already considered overweight so gaining 50lbs in 9 months had her worried l, worried she would
never be able to lose the weight. After she had her baby she gave her self time to recover and decided to
get healthy, loose weight for herself and her growing family using the 21 day meal plan. She is now down
45lbs (and still loosing), back at her pre-pregnancy weight and happier. Prisma loves cooking easy, quick
and healthy meals for her and her husband, Jolan and this quick summer quinoa salad has become one of
the family favourite.

Aleksandra Sypula @alexlosingit

My name is Aleksandra. I am 35 years old, married to my husband Peter and a mother of 2 wonderful
kids ages 4 and 6. I was born in Poland, moved to Canada when I was 8 year old and have lived here
for almost most of my life. In my early 20's I moved to New Jersey for 5 years where I met my husband.
After getting married we moved back to Canada and started our family. That's when my weight gain/
loss battle started. Although I have only been overweight when I was pregnant, I was never lean or
toned to begin with... but always within the healthy barrier for my height. ( I'm 5ft 8") I gained 75lbs
with my first pregnancy and 60lbs with my second. Although I lost most of the weight on my own, the
21 day meal plan by Tiffany has certainly helped me kick start to lose the last 20lbs that my body
seems to like to hang on to. No one said it was easy but then again, nothing in life is...and the struggle
certainly is worth it. 

5
Be sure to follow these other awesome #mealplanbabes who
created and inspired some of the recipes in this cookbook

Kimberly Brown @momjourneytohealthy

Lacy McManus @strugglebus.to.skinnytown

Cortney Kaufman @momislosingit2

Jasmine Carmele @jasminelosingit

Sharda Sookhdeo @sharda_slims_down

Amanda Stevens @thismomlosingit

6
RECIPES



7
 BREAKFASTS

Egg Cups

Quinoa Breakfast Bowl

Chocolate Quinoa Bowl

Pumpkin Spiced Pancakes

Pancakes

Pancakes

French Toast

Waffles with Berry Compote

Breakfast Smoothie

Blueberry Cheesecake Bowl

Lemon Blueberry “Danish”


8
 EGG CUPS
Ingredients
• Handful of spinach (chopped)
• 6 teaspoons of cooked ground beef (or other meat of your choice)
• 2 jalapeño peppers (chopped)
• 2 mushrooms (chopped)
• 2 cups egg whites
• pepper (to taste)
*other veggies can be added as well*
Directions
1. Preheat the oven to 350˚F.
2. Lightly grease a muffin tin or use parchment muffin cups
(LIFESAVER!!).
3. Divide equally the spinach, ground beef, peppers and mushrooms
into 6 cups.
4. Divide the egg whites evenly into the 6 cups (1/2 cup or so).
5. Season with pepper.
6. Bake for 30 minutes, or until the whites have set.


Recipe by: @slhalldo


9
 QUINOA BREAKFAST BOWL
INGREDIENTS
• 1 tablespoon chopped almonds
• 1 ½ teaspoons olive oil
• ½ teaspoon ground cinnamon, plus more for sprinkling on top
• 1 teaspoon of almond butter
• 1 cup pre-cooked quinoa (either chilled or warm from cooking—both will work)
• Raspberries or Blueberries to add on top
• 1 tsp of chia seeds, for serving
• Almond Milk or Greek Yogurt (optional), for serving

DIRECTIONS
1. Warm the chopped almonds before adding the remaining ingredients. To do this,
place the almonds in a small saucepan over medium heat until the almonds smell
fragrant and toasty, about 3 to 5 minutes.
2. Add the oil, cinnamon and almond butter to the pot. While stirring constantly, cook
until the cinnamon is fragrant and the almond butter has melted, about 15 seconds.
3. Add the quinoa to the pot and stir to combine. Cook, while stirring constantly, just
until the quinoa is warmed through, about a minute or so.
4. Transfer to a bowl and top with fresh berries and chia seeds, if using. Top with a
light sprinkle of cinnamon. Serve promptly with milk or yogurt on the side, if you’d
like.
Recipe by: @slhalldo

10
 CHOCOLATE QUINOA BOWL
Ingredients
• 1/2 cup uncooked quinoa
• 1/2 cup almond milk
• 1 tablespoon unsweetened cocoa powder
• 1 teaspoon of almond butter
• 1/4 tsp pure vanilla extract (optional)
• Toppings (berries, and/or chia seeds)

Directions
1. Rinse quinoa in a strainer for two minutes. Once rinsed and drained, toast quinoa on
the stove. To do this, add quinoa to a small saucepan over medium heat. This will take
about 2-3 minutes.
2. Add almond milk. Bring to a boil and then reduce heat to low for 20-25 minutes,
keep uncovered and stir occasionally to prevent burning. If simmering slows, increase
heat slightly. It should be simmering the entire time.
3. Once quinoa is cooked, remove from heat and add cocoa powder, almond butter
and vanilla (if using). Stir to combine.
4. Serve immediately with toppings of your choice.

Makes 2 servings
Leftovers can be kept for 2-3 days in fridge

Recipe by: @slhalldo

Inspired by: The Minimalist Baker


11
 PUMPKIN SPICED PANCAKES
Makes 5 small pancakes

Ingredients:
• 1 and 1/4 cup Almond Flour
• 1 egg
• 2 whipped egg whites
• 1/2 cup of unsweetened Almond Milk (or homemade)
• Spices (add as much as you desire): cinnamon, pumpkin pie spice, and nutmeg.

Directions:
1. Mix together and pour onto hot griddle.

PUMPKIN SPICED “WHIPPED” TOPPING

Ingredients:
• 1/2 cup Plain Nonfat Greek Yogurt
• 1 Tablespoon Almond Butter
• Spices (add as much as you desire): cinnamon, pumpkin pie spice, nutmeg
• Splash of Pure Vanilla


Directions:
1. Whip together and put on top of your pancakes. ENJOY!

Recipes by: @momislosingit2


12
 PANCAKES
Ingredients
• ¼ cup blanched almond flour
• 1 egg white
• 1 tsp nonfat Greek yogurt
• ½ tsp baking powder
• Dash of cinnamon

Directions
1. Mix dry ingredients
2. Add in wet, mix until you get a good consistency, add water if needed or almond
milk, your preference!
3. And cook like regular pancakes

Topping Ideas:
❖ Frozen berries: blueberry, blackberry, or raspberries

½ cup berry of choice

1 tbsp of water, or more
Cook over medium, until berries cook down and 

it starts to thicken

❖Almond Butter Combo


1 tbsp almond butter
1-2 tbsp nonfat Greek yogurt
Dash of cinnamon or pumpkin pie spice
Mix up to your liking and enjoy!

Recipe by: @losingitwithlacey


13
 PANCAKES
Ingredients:
• 1 egg
• 1 egg white (beat egg and egg white together)
• 1/3 cup of almond flour
• dash of baking powder.

Directions:
1. Mix all ingredients together and cook on warm griddle.
2. Serve with greek yogurt and berries or with almond butter.

Recipe by: @alexlosingit


14
 FRENCH TOAST
Ingredients:
• 90 second bread with cinnamon seasoning
• Splash of vanilla
• 1 tablespoon of egg whites
• Cinnamon (to taste)
• 2 tablespoons of almond milk

Directions:
1. Prepare 90 second bread with cinnamon as described in my other post.
2. In a flat dish mix in vanilla, egg whites, cinnamon and almond milk.
3. Dip bread into the French Toast mix.
4. Toast in frying pan until golden brown on both sides.

*Serve with warm berry sauce.

Recipe by: @slhalldo

15
WAFFLES WITH BERRY COMPOTE
*Depending on size of waffle iron you can make 1-2 waffles with this recipe.
Ingredients:
Waffle
• 2 eggs
• 2 tablespoons of Greek yogurt
• 1 tsp cinnamon
• 1/4 cup of almond flour (optional-some have found this hold them together better)

Berry Compote
1/2 cup frozen mixed berries
1 tsp balsamic vinegar

Directions:
1. Add egg, yogurt, cinnamon and almond flour (if using) to a magic bullet or blender.
2. Pulse until all ingredients are well blended. Let sit (mixture should be bubbly and
runny).
3. Heat waffle iron.
4. Once the iron is hot, pour mixture on to iron. Cook for approximately 5 minutes.
5. While waffles are cooking, put berries and balsamic vinegar in a sauce pan. Cook on
medium heat. Stir until consistency becomes thick and berries become glazed.
6. Top waffles with compote and enjoy!

Recipe by: @thecompliantchef


16
 WAFFLES
Ingredients:
• 2 eggs
• 1/2 cup of almond flour
• 2/3 of a cup of non fat Greek yogurt
• dash of baking powder

Directions:
1. Heat waffle iron.
2. Mix all ingredients together until well blended.
3. Pour on to hot iron and cook for approximately 5 minutes.
4. Remove and serve with greek yogurt and berries.

Recipe by: @alexlosingit


17
 BREAKFAST SMOOTHIE
Ingredients:

• 1/2 cup of frozen mixed berries (blueberries/raspberries)

• 1 cup of plain yogurt
• 1/2 cup of pure almond milk


Directions:

1. Add all ingredients to blender and blend until smooth. Enjoy right away.

Recipe by: @slhalldo


18
BLUEBERRY CHEESECAKE BOWL
Ingredients
• 1 cup of cottage cheese
• 1/2 scoop of protein powder (if applicable)
• 1 cup of frozen berries
• 1 tsp of chia seeds

Directions
1. In a food processor or blender, puree cottage cheese (with protein powder-
if using).
2. Add in frozen berries and chia seeds, blend.
3. Serve right away or if you’d prefer a thicker consistency, place in your
freezer for 10-15 minutes.

Recipe by: @slhalldo


19
LEMON BLUEBERRY "DANISH" 
Ingredients:
• 2 egg whites
• 6 tbsp almond flour
• 3 tbsp Plain fat free greek yogurt
• 1 tsp baking powder
• 1 tsp pure vanilla extract
• 1/4 cup frozen blueberries
• Lemon zest
Directions:
1. Whisk first 5 ingredients well in a flat bottom dish, then add frozen blueberries.
2. Microwave for 4.5 to 5 minutes.
3. Flip out onto plate, zest lemon over top.
4. Enjoy hot or cold!

Recipe by: @strugglebus.to.skinnytown


20
MAIN DISHES
Italian Inspirations
Pizza

Brown Rice Alfredo Pasta with Turkey Meatballs
Brown Rice Pasta and Red Pepper Sauce
Stroganoff

Lasagna
Turkey Meatballs
Macaroni & Cheese

Mexican & Caribbean Masterpieces

Taco Salad
Fiesta Lime Chicken Bowls
Fajita Pasta
Ropa Vieja


Amazing Asian Dishes


Fried Rice
Cauliflower Fried “Rice”



Chicken
Cajun Chicken
Baked “Fried” Chicken
Middle Eastern Yogurt Chicken
Chimichurri Chicken Kabobs



Savoury Soups & Salads
Curried Carrot Soup
Chicken Noodle Soup
Compliant Instant Pot Chicken Soup
Roasted Cauliflower Soup
Turkey, Spinach & Brown Rice Soup
Cucumber Quinoa Salad with Lemony Italian Vinaigrette


21
ITALIAN INSPIRATIONS


22
 PIZZA
Ingredients:
Crust
• 2 and 1/4 cup almond flour 
• 3 eggs 
• 1/2 tsp baking powder
• 2 tbsp extra virgin olive oil 
• Garlic (to taste)
• Oregano (to taste)
• Pepper (to taste)


Sauce
• Cottage Cheese, Red Pepper Sauce or Alfredo Sauce

Toppings
• Top with your favourite compliant toppings: hamburger, ground turkey, spinach,
peppers, mushrooms etc.
*Makes 2 medium sized pizzas

Directions:
1. Mix dry ingredients together.
2. Whisk together 3 eggs and 2 tablespoons of oil until frothy.
3. Add in the wet ingredients to make a dough.
4. Press out onto cookie sheet.
5. Bake at 350 for 12-15 minutes or until edges begin to brown.
6. Take out and add toppings of your choice.
7. Put back in the oven for approximately 10 minutes.


Recipe by: @slhalldo

Inspired by: @jasminelosingit

23
 BROWN RICE ALFREDO PASTA WITH
TURKEY MEATBALLS
21 DAY MEAL PLAN “ALFREDO”
Ingredients:
• container of cottage cheese
• garlic powder
• pepper
• parsley flakes

Directions:
1. Blend cottage cheese to get rid of lumps.
2. Add in your garlic powder and pepper (to taste).
3. Stir in a bit of parsley flakes.
4. Mix into warm brown rice noodles.
*Makes enough for a few servings
TURKEY MEATBALLS
Ingredients:
• pound of lean ground turkey
• pepper
• thyme
• oregano
• garlic
• dried onion flakes
• 1 egg
• quinoa flakes (as needed to hold together)


Directions:
1. Mix all ingredients together (use seasonings to
season as you like).
2. Shape into round balls.
3. Place on cookie sheet and bake at 400 for 20-25
minutes.
*Ensure that internal temperature is more than 160 degrees
Recipes by: @slhalldo

24
BROWN RICE PASTA AND RED PEPPER SAUCE
Ingredients:
• Brown Rice Pasta
• 2-3 Red Peppers
• 4 cloves of garlic
• 1 tbsp of olive oil
• Spices (black pepper, basil, oregano) to taste
• 1/2 cup Plain No Fat Yogurt (or as needed to thicken up the sauce)


Directions:
1. Cook brown rice pasta as instructed on package.
2. Place 2-3 red peppers (on their side) on baking sheet at 400
degrees. Bake for 40 minutes, flipping them over at the 20 min mark.
3. After taking them out of the oven, place on plate with large bowl
covering or aluminum foil covering for 10 mins.
4. When cool enough to touch, peel the skin and remove the seeds
and stem.
5. Place peppers in blender and puree until smooth.
6. Mince 4 cloves of garlic and sauté it in a pan with olive oil.
7. Once fragrant, add pureed red peppers, stirring frequently.
8. Add spices as required for your personal taste.
9. Turn down heat to medium low and then get out your yogurt.
10.Add a tablespoon of red pepper sauce into yogurt cup then pour
the yogurt mixture back into pan, stirring until mixed through.


25
 STROGANOFF
Ingredients
• 2 ¼ cups cooked brown rice pasta
• 16 oz extra lean ground beef
• 1- 1 ½ cups cottage cheese, pureed
• 1 package of sliced mushrooms
• ½ yellow onion, diced
• 1 jalapeño, diced
• 1 tsp minced garlic
• ¼ cup sliced green onions
• Rosemary, black pepper, and onion powder
• EVOO- extra virgin olive oil


Directions
1. Boil Pasta, drain, set aside (most brown rice pasta needs to boil 10-15 minutes, I like to add a
touch of EVOO to the water)
2. Brown hamburger with EVOO, add seasonings to your liking
3. Add in mushrooms, yellow onions, minced garlic and jalapeños, sauté
4. Mix in pureed cottage cheese and noodles. ENJOY!



Pro Tip: I put all mine in a giant measuring cup; came out to be 6 cups pasta, yours could vary so it
would be best to measure on your own. Divide by 3 and that would be how many cups per serving
(Using the max allowed amount of brown rice pasta per day ¾ cups) If you eat on the lighter side you
can divide by 4 and make 4 meals worth!

Recipe by: @losingitwithlacey


26
 LASAGNA
Ingredients:
• Brown rice lasagna noodles
• 1.5 cups of cottage cheese
• 2.5 cups of red pepper sauce
• 1 lb of ground beef
• 1 cup of diced mushrooms
• 1 tsp nutritional yeast
• 1/2 tsp garlic powder
• 1/2 tsp onion powder

Directions:
1. Preheat oven to 350.
2. Cook noodles as per instructions on the box.
3. While the noodles are cooking, brown ground beef.
4. Once cooked, add in mushrooms and cook until mushrooms are softened.
5. Add red pepper sauce to the beef mixture. Simmer.
6. In a bowl, mix the seasonings with the cottage cheese.
7. Get a glass pan and put a layer of the red pepper sauce on the bottom.
8. Add a layer of noodles.
9. Add more red pepper sauce followed by the cottage cheese mixture and another
layer of noodles. Repeat until all sauce and noodles are used up. You should end with
the cottage cheese layer on the top.
10.Cover and bake for 30 minutes.

Recipe by: @thismomlosingit

27
 TURKEY MEATBALLS
Ingredients:
• 16 oz Lean ground turkey
• 3 cups raw spinach
• 1 cup diced mushrooms
• ½ cup diced red pepper
• 1 cup diced yellow onion
• ¼ cup almond flour
• ¼ cup nutritional yeast
• ½ cup cottage cheese
• 1 tsp minced garlic
• 1 egg
• Rosemary, black pepper, and cayenne
pepper (as you like)
• 1 tsp extra virgin olive oil

Directions:
1. Sauté the raw spinach with a small amount of water, once sautéed, drain extra liquid
from spinach and put in a large bowl
2. Combine the remaining ingredients along with the spinach in bowl
3. Lightly wipe olive oil on pan
4. Scoop out your mixture and form meatballs
5. Mine were fairly large and the entire mix made 16 meatballs, which I served 5
meatballs per serving. Try to divide batch into 3-4 equal amounts which would come
out to 4-5.25oz per serving.
6. Bake at 400 degrees for 30 minutes or until fully cooked.

Recipe by: @losingitwithlacey


28
 MACARONI & CHEESE
Ingredients:
• 2 tbsp extra virgin olive oil
• 1/3 cup blanched almond flour
• 1/3 cup nutritional yeast
• 1 cup cottage cheese
• 1 tsp minced garlic
• Cayenne pepper, onion powder
• ½ cup water
• 2 ¼ cups cooked brown rice pasta

Directions:
1. Amount should be divided into 3-4 servings
2. In a pot heat on medium the extra virgin olive oil, add in minced garlic and stir for 1
minute, reduce heat to low
3. Add in almond flour, whisk
4. Add in nutritional yeast, whisk, it will be clumpy
5. Add in the water, a little at a time
continuing to stir until sauce becomes thick
6. Remove from stove top
7. In a food processor (blender should work
as well) dump sauce, cottage cheese,
cayenne pepper and onion powder
(seasoning: start with a little, taste, add more
etc..) blend.
8. In a bowl combine sauce and cooked
noodles.

Recipe by: @losingitwithlacey


29
MEXICAN & CARIBBEAN
MASTERPIECES


30
 TACO SALAD
Ingredients:
• 1 pound of ground beef or turkey
• Fresh lettuce or spinach (chopped)
• Peppers (jalapeño, red, yellow, orange and/or green) (chopped)
• Cucumber (chopped)
• Carrots (chopped)
• 1 tablespoon of chilli powder
• 1 tablespoon of cumin
• 1 tablespoon of garlic powder
• 1 tablespoon of onion powder
• 1/4 cup of water

Directions:
1. Brown meat in frying pan until no longer pink.
2. Chop lettuce and veggies so they are ready.
3. In a bowl, mix seasonings and water. Add to cooked meat and simmer for
approximately 5-7 minutes.
4. Place meat and veggies on top of chopped lettuce.


*can be served with tortilla chips (see recipe in appetizer section) and a dollop of greek
yogurt.

Recipe by: @slhalldo

31
FIESTA LIME CHICKEN BOWLS
Ingredients:
• 4 large chicken breasts
• 2 ½ cups of roasted red pepper salsa (see recipe in appetizer section)
• ½ cup roughly chopped cilantro
• 2 avocados, diced
• 2 limes

Directions:
1. In crockpot, put ½ cup of red pepper salsa on bottom, place chicken breasts over.


2. Add an additional 1 cup of salsa on top of chicken, stir to evenly coat.


3. Cook on low 6-8 hours or high 4 hours.


4. Shredded chicken and stir with remaining 1 cup of salsa. 


5. Serve over brown rice with avocado, lime juice and fresh cilantro. Enjoy!

Recipe by: @thecompliantchef


32
 FAJITA PASTA
Ingredients:
• 1/2 Onion
• 1/2 Red Pepper
• 1/2 Green Pepper
• 1/2 Yellow or Orange Pepper
• 2 Chicken Breasts
• Olive Oil
• Brown Rice Pasta (2 Cups Dry)
• 1/4 Cup Greek Yogurt 


Seasoning:
• 1/2 TSP Onion Powder
• 1/2 TSP Chilli Powder
• 1/4 TSP Dried Crushed Peppers
• 1/8 TSP Dried Oregano
• 1/2 TSP Salt
• 1/4 TSP Garlic Powder
• 1/4 TSP Ground Cumin

Directions:
1. Sauté peppers, onion and chicken in olive oil, part way through add the fajita
seasoning.
2. Boil pasta.
3. Add Sautéed mixture to 1 cup cooked pasta, stir in the greek yogurt.

*Note- This recipe makes 3 meals.

Recipe by: @freewrite18


33
 ROPA VIEJA
Ingredients:
• 3 pounds flank steak
• 2 red peppers, sliced
• 2 green peppers, sliced
• ½ white onion, sliced
• 4 tablespoons olive oil
• 2 large onions, chopped
• 2 red bell peppers, chopped
• 8 garlic cloves, finely grated
• 4 teaspoons smoked paprika
• 1 tablespoon dried oregano
• 2 teaspoons ground cumin
• 1 teaspoon freshly ground black pepper
• ½ teaspoon cayenne pepper
• 2 bay leaves
• 2 teaspoons red wine vinegar
• 4 roasted red peppers (blended into a paste)

Directions:
1. Add roasted red peppers and 1 tsp red wine vinegar to food processor, blend until
a thick paste forms.
2. Place olive oil, garlic, all veggies, all seasonings, red wine vinegar to crock pot and
stir.
3. Add flank steak on top and top with red pepper paste, stir all together to coat with
marinade in bottom of crockpot.
4. Cook on low for 8 hours, then shred.
5. Serve over brown rice with beans for a super filling meal! Enjoy!

Recipe by: @thecompliantchef

34
AMAZING ASIAN DISHES



35
 FRIED RICE
Ingredients
• 1 cup cooked preferably refrigerated brown rice
• 4-8 oz chicken breast
• ½ cup riced cauliflower
• 1 Dr. Praeger’s California patty (I’m sure any flavor would be fine)
• ¼ cup sliced green onion
• ½ cup diced yellow onion
• ½ cup sliced mushroom
• 2 eggs
• 1 tsp minced garlic
• Pepper and Onion powder
• EVOO (extra virgin olive oil)
*Feel free to use more vegetables!!!
*Makes one large meal or can be broken into two
meals.


Directions
1. Slice up your chicken breasts into bite sized
pieces, cook thoroughly season with black
pepper and onion powder, set aside
2. Scramble your eggs, set aside
3. Microwave your Dr. Praeger’s patty for two minutes, set aside
4. Gather all your ingredients
5. Take a large frying pan, add about 1-2 tbsp of EVOO, allow time to heat up (medium-
medium high) Add in brown rice and riced cauliflower, sauté until nice and golden. Add
in minced garlic, mushrooms, yellow onions and sauté
6. Add in cooked chicken, Dr. Praeger’s patty (use spatula to break apart), scrambled
eggs and green onions
7. Gently stir everything until heated thoroughly

Recipe by: @losingitwithlacey

36
 CAULIFLOWER FRIED “RICE”
Ingredients:
• 1 small head of cauliflower or 1 bag of cauliflower rice (I used Green Giant brand)
• 1 TBSP olive oil
• ½ cup diced onion
• ¼ cup vegetable or chicken broth (SALT FREE)
• ½ tsp garlic powder
• ¼ cup nutritional yeast flakes


Directions:
1. Rinse cauliflower and "rice" it by grating it with a large cheese shredder or pulsing it in
a food processor. Or, skip to Step 2 if you are using pre-made rice.
2. In a large skillet, heat olive oil over medium heat.
3. Add the diced onion and sauté for 5 minutes. Add riced cauliflower to the pan and stir
to coat with olive oil. Sauté for another 5 minutes.
4. Add broth and garlic powder and cook an additional 5 minutes. Add nutritional yeast,
stir, serve and enjoy.

Recipe by: @slhalldo


37
CHICKEN


38
 CAJUN CHICKEN
Chicken breasts can be baked or smoked using this basic rub recipe

Ingredients:
• 2 tablespoons onion powder
• 2 tablespoons cayenne pepper
• 2 teaspoons paprika
• 2 teaspoons garlic powder or 2 crushed garlic cloves
• 1-1/2 teaspoons black pepper
• 1 teaspoon dried oregano
• 1 teaspoon dried thyme
• 4 chicken breasts

Directions:
1. Rub over chicken and let sit for 1 hour.
2. Bake at 425 for 20-30 minutes or smoke for approximately 3-4 hours.

Recipe by: @slhalldo

39
 BAKED “FRIED” CHICKEN
Ingredients:
• 1 cup cooked quinoa
• ¼ cup blanched almond flour
• 1 egg
• 2 tbsp nutritional yeast
• 4-8 oz chicken breast

Directions:
1. Take a cup of cooked quinoa, lay it out flat on a lightly oiled pan, and bake at 425
degrees for 5 minutes, stir, and bake again for an additional 5 minutes.
2. Take out 3 separate bowls, almond flour in the first, whisked egg in the second and
the third, the toasted quinoa and nutritional yeast (gently mix the two ingredients)
3. Slice up your chicken breast into desired tender size
4. Dredge chicken in flour, egg, then quinoa
5. Bake at 425 degrees for 15-20 minutes depending upon thickness of slices.

Recipe by: @losingitwithlacey


40
 MIDDLE EASTERN 

YOGURT CHICKEN 
Ingredients:
• 2 lb chicken breast cut into 1-1 ½ inch pieces
• 1 lemon, juiced 
• 6 garlic cloves minced
• 1/2 cup non fat plain greek yogurt 
• 2 Tbsp olive oil 
• 1 Tsp ground thyme 
• 1 Tsp paprika
• 1/4 Tsp ground black pepper
• 1/2 Tsp ground sumac

Directions:
1. Mix all ingredients minus chicken in blender.
2. Once everything is mixed together mix yogurt mix and chicken in either zip lock or
bowl.
3. If using a bowl cover it with plastic wrap and marinate for minimum of 2 hours.
4. Cook on grill as kebabs or in oven for 30 min at 400°.

Recipe by: @nia_on_a_mission


41
CHIMICHURRI CHICKEN KABOBS
Ingredients:
• 1 lb chicken, diced
• 1 green pepper, diced
• 1 red pepper, diced
• ½ onion, diced
Chimichurri:
• 1 shallot, chopped
• 1 poblano, chopped
• 4 cloves garlic
• ½ cup red wine vinegar
• ½ cup fresh cilantro, chopped
• ½ cup fresh parsley, chopped
• 2 tbsp fresh oregano
• ¾ cup Olive Oil

Directions:
1. Prepare chimichurri first by putting shallot, poblano and garlic in food processor,
pulse until chopped.
2. Add red wine vinegar, cilantro, parsley, oregano and olive oil in processor and blend
until all finely blended, put in fridge to rest for an hour or overnight.
3. Chop chicken, green pepper, red pepper and onion and prepare on pre soaked
kabob sticks.
4. Stack all chicken and veggies on kabob sticks and brush with chimichurri.
5. Grill for 5 minutes, turning every minute to evenly cook.
6. Serve with additional chimichurri and rice. Enjoy!

Recipe by: @thecompliantchef

42
 

SOUPS & SALADS

Curried Carrot Soup

Chicken Noodle Soup
Compliant Instant Pot Chicken Soup
Roasted Cauliflower Soup
Turkey, Spinach & Brown Rice Soup
Cucumber Quinoa Salad with Lemony Italian Vinaigrette 


43
 CURRIED CARROT SOUP
Ingredients:
• 1 tablespoon of extra virgin olive oil
• 1/4 cup of dried onion flakes
• 1 tablespoon curry powder
• 2 pounds carrots, chopped
• 4 cups vegetable broth
• 2 cups water, or as needed

Directions:
1. In a large pot add oil, onion,curry powder and chopped carrots.
2. Stir until the carrots are coated.
3. Pour in the broth, and simmer until the carrots are soft, about 20 minutes.
4. Transfer to a blender, and puree until smooth.
5. Pour back into the pot, and thin with water to your preferred consistency.
*serve with a dollop of Greek Yogurt if you would like


Recipe by: @slhalldo
Inspired by: allrecipes.com


44
 CHICKEN NOODLE SOUP
Ingredients:
• 2 cups of uncooked brown rice pasta noodles
• 3 tbsp of dried onion flakes
• 3 carrots (chopped)
• 900 ml (one container) of no salt broth
• 2 cups water
• 2 baked chicken breasts (chopped)
• Spices to taste (pepper, basil, oregano, garlic, and cayenne)

Directions:
1. In a large pot, place all ingredients.
2. Simmer for 15-20 minutes or until noodles are al dente.

Makes approximately 6 servings

*leftovers can be frozen and thawed for easy meals

Recipe by: @slhalldo


45
COMPLIANT INSTANT POT CHICKEN SOUP
Ingredients:
• 4-6 Cups Chicken Broth
• 1 Cup Brown Rice
• 2 Chopped Carrots
• 1 Chopped Onion
• 2 Chopped Celery Stalks
• Handful Chopped Spinach/Kale
• Oregano
• Basil
• Fresh Pepper
• Onion Powder
• 2 Frozen or Fresh Chicken Breasts (whole)

Directions:
1. Add all ingredients to Instant Pot.
2. Sprinkle all seasonings generously on top.
3. Close lid.
4. Set Instant Pot to 10 minutes on high pressure.
5. Once finished quick release the steam from the pot.
6. Take chicken out and cube it. Add it back to the soup and then serve!

Recipe by: @freewrite18


46
ROASTED CAULIFLOWER SOUP
Ingredients
• 1 large head of cauliflower, cored and cut into small florets
• 1 garlic clove, chopped
• 2 tablespoons extra-virgin olive oil
• 1 medium white onion, diced (or 1/2 cup dried onion flakes)
• Small handful of dried thyme
• 4 cups no-sodium vegetable broth or filtered water
• 2 cups unsweetened plain almond milk
• 2 tablespoons nutritional yeast flakes
• Freshly ground black pepper, to taste

Directions
1. Preheat the oven to 425F. Line a large baking tray with parchment paper.
2. Spread the cauliflower florets and garlic out over the lined baking tray.
3. Dry roast the cauliflower and garlic for 30 to 40 minutes, or until the cauliflower is golden
brown.
4. With 10 minutes before the cauliflower is ready, heat the olive oil in a large stockpot over
medium-low heat. Add the onion and thyme and sauté until the onion is soft and translucent,
stirring occasionally.
5. Once the cauliflower and garlic have finished roasting, add them to the stock pot along with
the vegetable broth. Increase the heat to medium-high and bring the mixture to a boil. Then,
reduce the heat, cover, and simmer for 15 minutes.
6. Use an immersion blender to purée the soup. Keep blending until the texture reaches the
desired consistency.
7. Stir in the almond milk, nutritional yeast, and black pepper. Taste and adjust seasoning by
adding more black pepper if desired.
8. Serve with a dollop of plain Greek yogurt and sprinkled parsley flakes (if desired).


Recipe by: @slhalldo

Inspired by: @blissfulbasil

47
 TURKEY, SPINACH & 

BROWN RICE SOUP
Ingredients:
• 2 tablespoons extra-virgin olive oil
• 5 to 6 large shallots, chopped
• 3 medium carrots, chopped
• 1 large red bell pepper, chopped
• 8 ounces ground white turkey meat, broken into small chunks
• 4 cups no-sodium vegetable broth
• 1 cup cooked brown rice
• 2 cups of spinach, coarsely chopped
• 1/2 teaspoon freshly ground black pepper
• 1/4 cup chopped fresh parsley

Directions:
1. Heat the oil in a large pot over medium-high heat.
2. Add the shallots, carrots and bell pepper and sauté, stirring frequently, until the
vegetables begin to brown and soften slightly, 8 to 10 minutes.
3. In a frying pan, cook the ground turkey. Once cooked, add to the vegetables in the
pot.
4. Add the broth and rice. Bring to a boil.
5. Stir in the spinach and season with freshly ground black pepper.
6. Reduce the heat to medium-low.
7. Cover and simmer until the vegetables are tender, about 15 minutes.
8. Serve with fresh parsley on top.

Recipe by: @slhalldo


48
 CUCUMBER QUINOA SALAD
INGREDIENTS:
• 1/2 English cucumber, diced
• 1 carrot, diced  
• 2.5 cups chilled cooked quinoa
• 1/4 cup diced red onion
• 1 tablespoon  julienned or roughly-chopped
fresh basil leaves
• 1 batch Lemony Italian vinaigrette (see below)


DIRECTIONS:
1. Toss all ingredients together until combined.
2. Serve immediately.



LEMONY ITALIAN VINAIGRETTE  
INGREDIENTS:
• 1/4 cup olive oil
• 2 tablespoons apple cider vinegar, red wine vinegar or white wine vinegar 
• 1 tablespoon fresh lemon juice
• 1teaspoon Italian seasoning, homemade or store-bought
• pinch of and black pepper

DIRECTIONS:
1. Whisk all ingredients together in a small bowl until combined.

Recipes by: @prismasreality


49
 BROWN RICE PASTA SALAD
Ingredients
• 1 cup brown rice pasta
• red & yellow peppers (chopped)
• Cucumbers (chopped)
• celery (chopped)
• 1 tsp chia seeds
• 1 tbsp greek yogurt
• 1 clove chopped garlic
• 1 tsp mrs dash seasoning

Directions
1. Mix together all ingredients.
2. Serve over a cup of baby arugula or with a piece of 90 second bread.

*You can also add in 1 can of no-salt tuna fish if you’d like

Recipe by: @slhalldo


50
BREAD

51
 90 SECOND BREAD
Ingredients:
• 1.5 tbsp plain Greek yogurt
• 1 egg white
• 1/2 tsp baking powder
• 3 tbsp almond flour
• spices to taste: garlic, oregano, basil if wanting a flavoured bread
(awesome for a burger bun)

Directions:
1. Add all ingredients to a flat bottomed glass bowl. Mix well.
2. Microwave for 90 seconds. Carefully remove from bowl.
3. Toast in a non-stick frying pan.

Recipe by: @healthy.fit.mom1

Picture below shows toasted 90 second bread cut in half to make a bun for a veggie burger.

52
 CLOUD BREAD
Ingredients
• 2 large eggs, separated
• 1/4 teaspoon cream of tartar
• 1 ounce cottage cheese
• 1/4 teaspoon of oregano and basil
• 1/4 teaspoon garlic powder

Directions
1. Preheat the oven to 300 degrees F. Line a baking sheet with parchment paper.
2. Separate the egg whites and egg yolks. Place the whites in a glass bowl and whip with a
hand mixer. Add the cream of tartar and beat on high until the froth turns into firm meringue
peaks.
3. Place cottage cheese in a bowl and beat on high to soften. Add the egg yolks one at a time
followed by the spices and mix well. Scrape the bowl and beat until the mixture is completely
smooth.
4. Gently fold the firm meringue into the yolk mixture. DO NOT OVER MIX. Spoon 1/4 cup
portions of the foam onto the baking sheet. Make sure to leave space around each circle.
5. Bake for 30 minutes. The bread should be golden on the outside and firm.

Makes 5
*Can be kept in the fridge for a couple days *


53
 CAULIFLOWER BREAD
Ingredients
• 1 cup cauliflower rice
• 1 olive oil
• 1 egg
• 1 cup almond flour
• Seasonings: garlic powder, pepper (to taste)
Directions
1. Preheat oven to 350ºF. Line a baking sheet with parchment paper and set aside.
2. Heat 1 tablespoon of olive oil in a large pan over medium heat.
3. Add the cauliflower rice and cook, stirring constantly, 4 – 5 minutes.
4. In a bowl add the cauliflower and egg. Stir to combine, add the almond flour and
season to taste.
5. Mix to combine.
6. Place the cauliflower mixture onto the baking sheet in six even portions. Form into
squares, about ½ inch thick.
7. Bake in preheated oven for 15 minutes.
8. Remove from the oven and flip.
9. Bake for additional 12 – 15 minutes.
10. Serve with mashed avocado, boiled eggs, cooked chicken or other toppings to
your liking.

Makes 6 (2 pieces equals one serving)

Recipe inspired by: @paleogrubs

54
APPETIZERS
Jalapeño Poppers
Guacamole with 90 Second Bread Chips
Tortilla Chips
Roasted Red Pepper Salsa
Tiffany’s Pickled Jalapeños


55
 JALAPEÑO POPPERS
Ingredients:
• 1/2 cup of Almond Flour
• 1/4 tsp Cayenne
• 1/8 tsp Paprika
• 1/8 tsp Black Pepper
• 1/4 tsp Garlic Powder
• 3 jalapeño peppers (sliced in half length wise)
• 1-2 tablespoons of Greek Yogurt (enough to fill pepper hollows)

Directions:
1. In a bag or mixing bowl, add 1/2 cup of almond flour and then add your spices
(Cayenne, Paprika, Black Pepper, Garlic Powder). Shake or stir it all together until it's
well mixed.
2. Cut 3 jalapeño peppers in half length wise to make 6 separate peppers. De-seed and
de-membrane them.
3. Preheat the oven to 375 F, and then you can start adding greek yogurt into the
hollows of your peppers.
4. After that, just sprinkle a generous amount of the "breading" mixture on top to cover
the yogurt.
5. Bake them for about 20-25 min.


Recipe by: @slhalldo 


56
 GUACAMOLE WITH 

90 SECOND BREAD CHIPS
Ingredients:
Guacamole
• 1/4 cup of Greek Yogurt
• 1 clove of crushed garlic
• cilantro
• white onion
• roasted red pepper
• 2 avocados
• Juice from one lime
• 1 chopped jalapeño (optional)
• crushed red pepper flakes (optional)

90 Second Bread Chips

• 3 tbsp almond flour
• 1/2 tsp baking powder
• 1 egg white
• 1 and 1/2 tbsp Greek Yogurt

Directions:
1. Preheat oven to 325.
2. Mix 90 second bread chip ingredients together in a flat bottom square dish (you will want a thin
layer). Microwave for 90 seconds.
3. Cool.
4. Thinly slice the bread (the thinner the crispier your chips will be).
5. Put small pieces in between the muffin cups on an upside down muffin tin.
6. Bake for a minimum of 5 minutes. If you prefer crispier chips, cook longer. Season with desired
seasonings.
7. Prepare the guacamole by roasting the red pepper in the oven at 400 until it has the same texture
as a ripened tomato. Cool and chop up.
8. Mix Greek yogurt and avocado in a bowl.
9. Add in as much cilantro, onion, roasted red pepper, and garlic as you’d like. Start by adding 1/2
the lime juice, taste and keep adding as you go.
10. Add in the jalapeño and/or crushed red pepper flakes for heat (if desired).
11. Eat!

Recipe by: @momislosingit2


57
 TORTILLA CHIPS
Ingredients
• 1 cup almond flour
• 1 egg white
• 1/2 tsp chili powder
• 1/2 tsp garlic powder
• 1/2 tsp cumin
• 1/4 tsp onion powder
• 1/4 tsp paprika

Directions
1. Preheat the oven to 325 degrees F. In a large bowl, combine all of the ingredients
together until they form an even dough.
2. Roll out the dough between two pieces of parchment paper, as thinly as possible.
Remove the top layer of parchment paper. Cut the dough into desired shapes for
chips.
3. Move the dough, with the parchment paper, onto a baking sheet. Bake for 11-13
minutes, until golden brown. Remove from the oven and let cool 5 minutes. Use a
spatula to remove the chips from the paper.

Can be served with a Taco Salad or with Guacamole.

Recipe inspired by @paleogrubs

58
ROASTED RED PEPPER SALSA
Ingredients:
• 1 red pepper (roasted)
• 2 colored peppers (1 yellow, 1 orange)
• 4 cloves garlic
• ½ red onion
• 2 limes (juiced)
• 1 poblano
• 1 jalapeno (optional)
• Handful of cilantro (de stemmed and chopped roughly)
• 1 tbsp apple cider vinegar

Directions:
1. In food processor/blender, pulse roasted red pepper until roughly chopped,
transfer to larger bowl.
2. Process/blend remaining peppers, garlic, onion, poblano and jalapeno, then add
to bowl with roasted red pepper.
3. Add cilantro, lime juice and apple cider vinegar and let chill one hour in fridge
before enjoying!

Recipe by: @thecompliantchef


59
TIFFANY’S PICKLED JALAPEÑOS
Ingredients:
• 1 cup of sliced jalapeños
• 1 cup of vinegar
• 1 cup of water
• 1 clove of fresh pressed garlic (or more to your taste)

Directions:
1. Boil sliced jalapeños in vinegar and water.
2. Add in fresh pressed garlic.
3. Simmer until jalapeños are softened.
4. Cool and place into container.
5. Store in the fridge.

*The longer you cook them the less spicy they become.

Recipe by: @myadventuretofit


60
DELICIOUS DESSERTS
& TASTY TREATS
Frozen Yogurt Pops
Pumpkin Spiced Carrot Muffins
Carrot Cookies
Blueberry Muffins
Lemon Blueberry Muffins
“Cupcakes” with “Buttercream”
Rice Pudding
Triple Layer Berry Cake
Raspberry Lemonade Sorbet
Cheesecake Bites
Dark Chocolate Almond Butter Cups


61
 FROZEN YOGURT POPS
Ingredients:
• 1 cup blueberries
• 1 cup raspberries
• 2 cups plain Greek yogurt
• dash of cinnamon

Directions:
1. Mix together in blender and pour into popsicle containers.
2. Freeze for a few hours and then enjoy!

Recipe by: @slhalldo




62
PUMPKIN SPICED CARROT MUFFINS
Ingredients:

Dry:
• 1 cup of almond flour
• 1 tsp of baking powder
• Spice Mix:
• 2 tablespoons cinnamon
• 2 teaspoons nutmeg
• 1 teaspoon cloves
• 1 teaspoon ginger
• 1 teaspoon allspice
**You can also use 3 tablespoons of the pre-made pumpkin spice seasoning **



Wet:
• 1/2 cup carrot purée
• 3 eggs
• 2 baby carrots (shredded)

Directions:
1. Preheat oven to 350 degrees.
2. Mix dry ingredients together in a medium bowl.
3. Mix wet ingredients together in a small bowl.
4. Stir wet ingredients into the dry ingredients and mix together until smooth.
5. Pour into 6 muffin cups and bake for 18-20 minutes (or until toothpick comes out clean).

Recipe by: @prismasreality

Inspired by: Amanda Love’s Pumpkin Spice Bread


63
 CARROT COOKIES
Ingredients:
• 1/2 Cup Almond Butter
• 1 Large Egg
• 2 TBS Oil
• 4 TBS Greek Yogurt
• 1 TSP Vanilla
• 2/3 Cup Almond Flour
• 2 TBS Brown Rice Flour
• 1/2 TBS Cinnamon
• 1/4 TSP Nutmeg
• 1/2 TSP Ginger
• 1/2 Cup Silvered or Finley Chopped Almonds
• 3/4 Cup Shredded Carrot

Directions:
1. Mix almond butter, egg, oil, greek yogurt, and vanilla in a medium bowl.
2. Add all other ingredients, except carrots.
3. Gently fold shredded carrots into mixture.
4. Drop dough onto a cookie sheet and bake at 350 degrees for 10 minutes.

*Yields 12 cookies
Recipe by: @freewrite18


64
 BLUEBERRY MUFFINS
Ingredients
•2 cups of almond flour
•1/2tsp baking powder
• 2 eggs + 2 egg whites
• 2 tbs olive oil
• 3tbs lemon juice
• 1.5 cups of frozen blueberries (or other berries of choice)
• dash of nutmeg
• dash of cinnamon

Directions:
1. Sift together all the dry ingredients.
2. In a separate bowl mix together all of the remaining ingredients except for the
blueberries.
3. Add the dry ingredients to the wet ingredients and mix until smooth.
4. Carefully fold the blueberries into the mix.
5. Bake at 350°F for 30 minutes.

Recipe by: @alexlosingit


65
 LEMON BLUEBERRY MUFFINS
Ingredients
• 1 cup almond flour
• 2 tbsp lemon juice
• 2 eggs
• 2 tbsp Greek yogurt
• 1/2 teaspoon baking powder
• 1 or 2 blueberries per muffin

Directions
1. Combine ingredients
2. Pour into muffin tins filling halfway. Place one blueberry in each tin. Press it down.
3. Bake in mini muffin tins on 350 for 10 mins

Makes 12 mini muffins

Recipe by: @myadventuretofit

66
“CUPCAKES” WITH “BUTTERCREAM”
Ingredients:
Cupcake
• 2 cups of sifted almond flour
• 3 tbsp cocoa powder
• 2 tsp baking powder
• 1 tsp baking soda
• 1 cup fresh or frozen raspberries
• juice from 1/2 lemon and 1 tbsp lemon zest
• 1/4 cup of fresh black coffee (the darker the richer)
• 1 tbsp water
• 1/4 cup of almond milk
• 2 tsp vanilla
• 1 egg

Buttercream
• 1/2 cup of almond butter
• 2 tsp cinnamon
• 3 tbsp coffee
• 1/2 cup raspberries
• juice from 1/2 lemon
• 1 and 1/2 tsp vanilla


Directions:
1. Preheat oven to 375F.
2. Start by making the cupcakes. Put water and raspberries in saucepan or microwave safe dish. Heat until
thawed (if frozen), or just soft. Mash together. Mix in lemon juice and lemon zest. Set aside.
3. Sift almond flour, baking soda, baking powder, and cocoa powder together. Set aside.
4. Mix the egg, vanilla and raspberry/water/lemon mixture together.
5. Add coffee and almond milk in a separate dish. Ensure the coffee is at room temperature. Add to the egg
mixture.
6. Slowly add half of the almond flour mixture. Stir it until it is just combined. Add in the other half. Mix.
7. Line muffin tin with cupcake liners. Fill 3/4 full with batter.
8. Bake for 10-15 minutes (check with a toothpick-it could come out clean).
9. Let cool completely before icing.
10. Prepare buttercream. Let raspberries and coffee absorb each other. Mix in almond butter, vanilla,
cinnamon and lemon juice until blended. Let sit in fridge for at least 1 hour.
11. Decorate the cupcakes and serve!


Recipe by: @momislosingit2


67
 RICE PUDDING
Ingredients:
• 1 cup brown rice - cooked
• 1 cup almond milk
• 1 dash cinnamon, or other spice mixed I used apple pie
• 1 large egg (you could probably make it without it)
• 1/4 teaspoon pure vanilla extract or a vanilla bean pod
• 1 teaspoon of oil
• Frozen berries, berry compote or fresh berries to sweeten

Directions:
1. In a medium saucepan over medium-high heat, combine the rice, milk, cinnamon.
When the mixture starts to bubble, reduce the heat to low simmer for 20 minutes.
2. In small bowl or cup, beat the egg. Stir in a teaspoon of the hot mixture from the
stove. Continue to slowly stir in 4 or 5 more teaspoons of the hot mixture until the egg
is nearly too hot to touch. Add the egg to the stove top mixture.
3. Stir the vanilla and oil into the hot mixture. Continue to cook for 3 or 4 more minute
or until thickened to your liking.
4. Serve warm with berries on top.

Recipe by: @prismasreality


68
 TRIPLE LAYER BERRY CAKE
Ingredients
• 3 TBSP Greek yogurt
• 4 TBSP almond flour
• 1 egg white and yolk, separated
• 1 tsp baking powder
• 1/4 cup raspberries
• 1/4 cup blackberries
• 1 tbsp almond butter
• 5-6 crushed almonds

Directions
1. In a small bowl combine greek yogurt and
egg white well until completely Incorporated.
2. Then mix in egg yolk.
3. Add almond flour and baking powder,
combine well.
4. Cook in microwave for 90 seconds in a
square Pyrex dish.
5. Let cool and cut into three equal pieces.
6. Crush raspberries and blackberries together.
7. Spread almond butter evenly on each piece.
8. Spread berry mixture on each piece and stack.
9. Top off with crushed almonds. Enjoy!!!

Recipe by: @sharda _slims_down

69
RASPBERRY LEMONADE SORBET
Ingredients:
• 3 cups red raspberries (frozen)
• ¼ cup lemon juice
• ¼ cup warm water

Directions:
1. Place raspberries and lemon juice in blender.


2. Blend little by little, adding water to help smooth consistency.


3. Place in a freezer safe container for 1 hour, until desired consistency is reached.


4. Enjoy with fresh raspberries on top or lemon zest!

Recipe by: @thecompliantchef


70
 CHEESECAKE BITES
Ingredients:

Pie crust
• 1/2 cup almonds 
• 1 egg
• 2 tbsp avocado oil
• 1/2 tsp pumpkin spice

Cheesecake filling
• 1 1/4 cup compliant cottage cheese
• 1/2 cup non fat plain greek yogurt
• 1 egg + 1 egg yolk
• 1 tsp vanilla extract 
• 1/2 tsp pumpkin spice 

Berry topping 
• 1/4 cup water
• 1/2 cup blueberries 
• 1/2 cup raspberries 
• 1 tsp vanilla 
• 1/4 tsp pumpkin spice

Directions: 
1. Crust- Pulse almonds in food processor/blender till chopped almost ground consistency. Add
almonds, egg, avocado oil, and pumpkin spice and mix in a bowl. Fill pan or muffin tin with crust
mixture bake for 10 min at 350°.
2. Filling- Place cottage cheese and greek yogurt in food processor/blender and blend mix till
smooth. Add cheese mixture, eggs, vanilla, and pumpkin spice in a bowl and mix all ingredients. 
3. Topping- In a small saucepan add water, blueberries, raspberries, vanilla, and pumpkin spice.
Cook for 15 min on medium heat and then let cool.
4. Once crust is done, pour cheesecake mixture over crust and place back in the oven for 35 to 40
min at 350°. 
5. Once cheesecake is done use a spoon to put the berry mixture on top and refrigerate cheesecake
bites for a minimum of 2 hours.

Recipe by: @nia_on_a_mission


71
 DARK CHOCOLATE 

ALMOND BUTTER CUPS
Makes 3

Ingredients:
• 1 tbsp avocado oil
• 1 1/2 tbsp cocoa powder
• 1/4 cup of unsweetened almond milk
• 1 tsp vanilla
• 3 tsp of almond butter
• 9 almonds for top

Directions:
1. In a sauce pan, warm up oil, cocoa powder, vanilla, and almond milk. Stir until
smooth. Remove from heat.
2. Place approximately 1 tsp of the chocolate mixture into 3 paper cupcake liners.
3. Place in freezer for 5 minutes.
4. Remove from freezer and drop 1 tsp of almond butter into center of each cup.
5. Cover with remaining chocolate, top with almonds and place in freezer for 10-15
minutes.
6. Remove from freezer and remove wrapping. Place in fridge for up to 2-3 days. Or
leave in the freezer to keep them longer.


Recipe by: @slhalldo

72
SAUCES & DRESSINGS

“Cheese” Sauce
“Big Mac” Sauce
Alfredo Sauce
Pesto Sauce
Red Pepper Sauce
Roasted Red Pepper Pasta Sauce
Ranch Dressing
Caesar Dressing
Italian Dressing
Lemony Italian Dressing
Raspberry Vinaigrette
Homemade Almond Butter


73
 CHEESE SAUCE
Ingredients:
• 1 cup of carrots
• 2 cups of cauliflower florets
• 1/2 cup of nutritional yeast
• 1 teaspoon of garlic powder
• 1 teaspoon of onion powder
• 1 teaspoon of turmeric
• 1/3 cup of pasta water
• Splash of pickled jalapēno brine (optional)

Directions:
1. Boil a cup of carrots and two cups of cauliflower florets.
2. Drain.
3. Add half a cup of nutritional yeast, 1 teaspoon of garlic powder, 1 teaspoon of onion
powder and 1 teaspoon of turmeric into 1/3 of a cup of pasta water. Add in a splash of
pickled jalapēno brine.
4. Blend with a blender to mix.
5. Serve warm.

Recipe by: @prismasreality


74
 “BIG MAC” SAUCE
Ingredients:
• 2 tablespoons of Greek Yogurt
• 1 tsp of Finely chopped cucumber
• 1 tsp of Mustard
• 1 tsp of Onion Powder
• 1 tsp of Green Onion

Directions:
Combine all ingredients in a small bowl and spread on to burger or 

on 90 second bread.

Recipe by: @momjourneytohealthy


75
 ALFREDO SAUCE
Ingredients:
• container of cottage cheese
• garlic powder
• pepper
• parsley flakes

Directions:
1. Blend cottage cheese to get rid of lumps.
2. Add in your garlic powder and pepper (to taste).
3. Stir in a bit of parsley flakes.
4. Mix into warm brown rice noodles.
*Makes enough for a few servings

Recipe by: @slhalldo


76
 PESTO SAUCE
Ingredients:
• 2 cups fresh basil
• 2 tbsp lemon juice
• ⅔ cup fresh almonds
• 4 cloves garlic
• 2 tablespoons nutritional yeast
• 3 tablespoons olive oil
• 4 tablespoons water
• black pepper to taste

Directions:
1. Add basil, almonds and nutritional yeast into blender/ food processor. Blend until
thick paste is formed, making sure to scrape slides consistently.
2. Slowly add in water and olive oil and blend until completely smooth.
3. Add fresh cracked black pepper and stir
4. Serve over brown rice pasta or with grilled chicken! Enjoy! 


Recipe by: @thecompliantchef

77
 RED PEPPER SAUCE
Ingredients:
• 2-3 Red Peppers
• 4 cloves of garlic
• 1 tbsp of olive oil
• Spices (black pepper, basil, oregano) to taste
• 1/2 cup Plain No Fat Yogurt (or as needed to thicken up the sauce)


Directions:
1. Place 2-3 red peppers (on their side) on baking sheet at 400 degrees. Bake
for 40 minutes, flipping them over at the 20 min mark.
2. After taking them out of the oven, place on plate with large bowl covering
or aluminum foil covering for 10 mins.
3. When cool enough to touch, peel the skin and remove the seeds and
stem.
4. Place peppers in blender and puree until smooth.
5. Mince 4 cloves of garlic and sauté it in a pan with olive oil.
6. Once fragrant, add pureed red peppers, stirring frequently.
7. Add spices as required for your personal taste.
8. Turn down heat to medium low and then get out your yogurt.
9. Add a tablespoon of red pepper sauce into yogurt cup then pour the
yogurt mixture back into pan, stirring until mixed through.

Recipe by: @slhalldo


78
ROASTED RED PEPPER PASTA SAUCE
Ingredients:
• 2 Large Red Peppers
• 1 Large Onion
• 4-5 Cloves Fresh Garlic
• Olive Oil
• Italian Seasoning
• Chicken Broth (as needed)
• Garlic Powder
• Handful of fresh spinach and/or kale
• Handful of mushrooms
• 2 tbsp nutritional yeast
• 1 lb of ground Beef or Chicken (cooked)
• fresh ground pepper (to taste)

Directions:
1. Slice peppers in half and gut seeds.
2. Chop onion, leave garlic in full cloves.
3. Toss all ingredients in olive oil and seasoning.
4. Roast at 375 degrees for 45 minutes or until nicely roasted.
5. Blend all ingredients until smooth and saucy, add chicken broth until desired
consistency is reached.
6. Add spinach/kale, mushrooms, nutritional yeast, meat and pepper to a sauce pan
with the blended sauce. Bring to boil. Simmer flavours together for 15-20 minutes.
Serve over warm brown rice pasta.

Recipe by: @freewrite18


79
 RANCH DRESSING
Ingredients:
• 1/2 cup Greek yogurt
• 1/2 teaspoons lemon juice
• 1 teaspoon Dijon mustard
• 1/2 teaspoon onion powder
• 1/4 teaspoon garlic powder
• 1 tablespoon finely chopped fresh chives

Directions:
1. Combine all ingredients in a bowl, can be stored in the fridge for 2-3
days.

Recipe by: @slhalldo


80
 CAESAR DRESSING
Ingredients:
• 2 tablespoons of Greek yogurt
• 4 cloves of garlic
• 1/4 tsp lemon juice
• 2-3 tsp olive oil
• 1 tablespoon of nutritional yeast
• Sprinkle of onion powder and fresh ground pepper to taste

Directions:
1. Mix together, add water to get to desired consistency
2. Let rest for at least 15 minutes

Recipe by: @freewrite18


81
 ITALIAN DRESSING
Ingredients:
• 6 tablespoons of extra virgin olive oil or avocado oil
• 2 tablespoons white wine vinegar
• 2 tablespoons chopped fresh parsley or dried
• 1 tablespoon fresh lemon juice
• 2 garlic cloves, chopped
• 1 teaspoon dried basil
• 1/4 teaspoon dried crushed red pepper
• Pinch of dried oregano
• Fresh ground pepper

Directions:
1. Combine all ingredients in a bowl and whisk to blend. Place into a
container and store in the fridge. Shake well before using.

*Can be used on salad, cooked vegetables or as a marinade for meat.

Recipe by: @slhalldo

Inspired by: epicurious.com


82
LEMONY ITALIAN VINAIGRETTE  
INGREDIENTS:
• 1/4 cup olive oil
• 2 tablespoons apple cider vinegar, red wine vinegar or white wine vinegar 
• 1 tablespoon fresh lemon juice
• 1teaspoon Italian seasoning, homemade or store-bought
• pinch of and black pepper

DIRECTIONS:
Whisk all ingredients together in a small bowl until combined.

Recipe by: @prismasreality


83
 RASPBERRY VINAIGRETTE
Ingredients:
• 1/2 cup avocado oil
• 1 cup fresh raspberries
• 1 teaspoon dijon mustard
• 3 tablespoons apple cider vinegar

Directions:
1. Blend all ingredients together with a blender until smooth.
2. Store in an air-tight bottle or container for up to 2 weeks.

Recipe by: @slhalldo

Inspired by: thegraciouspantry.com


84
HOMEMADE ALMOND BUTTER
Ingredients:
• 3 cup almonds
• Optional: 1 tsp Vanilla 
• Optional: 1tsp pumpkin spice

Directions:
1. Roast almonds on baking tray for 10 min at 350°.
2. Make sure to move almonds around after 5 min of roasting.
3. Once they cool add almonds to food processor/blender.
4. Blend on high, making sure to scrape the sides down as necessary.
5. It will go from flour consistency to butter around 10 to 15 min in to blending.
6. Once all is blended, add vanilla and pumpkin spice seasonings and pulse 3 times. 

Recipe by: @nia_on_a_mission

85
 SPICE BLENDS



86
 TACO SEASONING
• 1 tablespoon of chilli powder
• 1 tablespoon of cumin
• 1 tablespoon of garlic powder
• 1 tablespoon of onion powder



CAJUN SEASONING
• 2 tablespoons of cumin
• 2 tablespoons of coriander
• 2 tablespoons of paprika
• 1 and 1/2 teaspoon of black pepper
• cayenne pepper (to taste)
• 1 tablespoon of oregano



CURRY SEASONING
• 2 tablespoons of cumin
• 2 tablespoons of ground coriander
• 2 tablespoons of turmeric
• 1 and 1/2 teaspoons of ground cardamom
• 1/2 teaspoon of cinnamon
• 1/2 teaspoon of cayenne pepper

87
 ITALIAN SEASONING
• 2 tablespoons of basil
• 2 tablespoons of oregano
• 1 tablespoon of thyme
• 1 tablespoon of rosemary
• 1 tablespoon of garlic powder
• 1/4 teaspoon of onion powder

LEMON PEPPER SEASONING

• Zest from 3 lemons
• 2 tablespoons of fresh ground pepper

RANCH SEASONING
• 2 tsp onion powder
• 2 tsp garlic powder
• 1/2 tbsp dill
• 2 tbsp parsley
• 1 tsp dried chives

88
 PUMPKIN SEASONING
• 1/4 cup ground cinnamon
• 2 teaspoons ginger
• 2 teaspoons of nutmeg
• 2 teaspoons of allspice
• 1 teaspoon of ground cloves

89
 Thank you #mealplanbabes for being so
creative with the meal plan.

Feel free to adjust the recipes to fit your personal tastes.

Be sure to follow all of our amazing contributors on

Instagram so you do not miss any of their new
recipes.

They would love to be tagged if you try out one of

their recipes!

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