t he

Happy Bones
Roadmap
RECIPES
 KETO
GF

2 SERVINGS

25 MIN

SALMON, ASPARAGUS & CAPERS

INGREDIENTS Nutrition Amount per serving

12 oz Wild Salmon Fillet (skinless) Calories 398 Calcium 72mg

Sea Salt & Black Pepper (to taste) Fat 25g Iron 5mg
2 cups Asparagus (ends trimmed)
Saturated 4g Vitamin D 0IU
3 tbsp Capers (rinsed)
Trans 0g Vitamin E 4mg
4 stalks Green Onion (thinly sliced)
2 tbsp Extra Virgin Olive Oil Polyunsaturated 6g Vitamin K 105μg

1 1/2 tsps Lemon Zest Monounsaturated 13g Thiamine 0.6mg

Carbs 7g Riboflavin 0.8mg

Fiber 4g Niacin 15mg

DIRECTIONS Sugar 4g Vitamin B6 1.5mg

Protein 37g Folate 123μg
1. Preheat the oven to 400ºF
(205ºC). Cholesterol 94mg Vitamin B12 5.4μg
2. Season the salmon with salt Sodium 384mg Phosphorous 417mg
and pepper. Set aside. Potassium 1150mg Magnesium 76mg
3. Toss the asparagus, capers, 2060IU Zinc 2mg
Vitamin A
and green onions with the oil
Vitamin C 13mg Selenium 65μg
in a large bowl. Season with
the lemon zest, salt, and
pepper.
4. Remove the asparagus from N OT E S
the bowl and lay in a baking
dish. Lay the salmon on top
Leftovers
and top with the capers’ Refrigerate in an airtight container for up to three days.
mixture. Serving Size
5. Bake for 12 to 15 minutes or One serving is equal to approximately six ounces of salmon
until the salmon is cooked and one cup of asparagus.
through. Divide evenly More Flavor
between plates and enjoy! Serve with quinoa, millet, or cauliflower rice.
 KETO
GF
PALEO

2 SERVINGS

5 MIN

SARDINE & AVOCADO ENDIVE WRAPS

Nutrition Amount per serving

INGREDIENTS Calories 381 Calcium 470mg

6 oz Sardines (packed in oil, Fat 25g Iron 5mg

drained) Saturated 4g Vitamin D 164IU
1 Avocado (cubed) Trans 0g Vitamin E 5mg
1 head Endive (leaves
Polyunsaturated 6g Vitamin K 616μg
separated)
Monounsaturated 13g Thiamine 0.3mg
Carbs 17g Riboflavin 0.5mg

Fiber 15g Niacin 7mg

Sugar 1g Vitamin B6 0.5mg

DIRECTIONS
Protein 26g Folate 454μg
1. In a bowl, gently break the sardines
Cholesterol 121mg Vitamin B12 7.6μg
into chunks. Add avocado and toss
Sodium 324mg Phosphorous 541mg
until just combined.
2. Fill each endive leaf with the sardine Potassium 1630mg Magnesium 101mg
avocado mixture. Enjoy! Vitamin A 5797IU Zinc 4mg

Vitamin C 27mg Selenium 46μg

NOT E S

Leftovers
Refrigerate in an airtight container for up to three days.

Serving Size
One serving is equal to approximately three endive-filled leaves.

Additional Toppings
Add green onions, chives, and/or fresh or dried herbs
 KETO
GF
PALEO

4 SERVINGS

25 MIN

GROUND BEEF, CABBAGE, AND CARROT SKILLET

INGREDIENTS Nutrition Amount per serving

2 tsps Extra Virgin Olive Oil
2/3 Yellow Onion (diced) Calories 267 Calcium 71mg
2 Garlic Cloves (minced)
Fat 14g Iron 4mg
1 lb Grass-fed, Organic Ground Beef
(or Turkey) Saturated 5g Vitamin D 3IU
4 cups Green Cabbage (thinly sliced) Trans 1g Vitamin E 1mg
2 Carrots (medium, julienned) Polyunsaturated 1g Vitamin K 77μg
Sea Salt & Black Pepper (to taste)
Monounsaturated 6g Thiamine 0.1mg
1 Lime (juiced)
1/4 cup Cilantro (chopped) Carbs 11g Riboflavin 0.2mg

Fiber 4g Niacin 6mg

Sugar 6g Vitamin B6 0.6mg

DIRECTIONS
Protein 24g Folate 453μg
1. Warm the oil in a large pan over
Cholesterol 74mg Vitamin B12 2.5μg
medium heat. Add the onion and
sauté for three to four minutes or Sodium 114mg Phosphorous 547mg
until soft. Add the garlic and cook Potassium 664mg Magnesium 39mg
for another minute.
Vitamin A 5272IU Zinc 6mg
2. Add the beef, breaking it up as it
cooks. Cook for five to seven Vitamin C 38mg Selenium 19μg
minutes, stirring occasionally. Add
the cabbage and carrot to the pan.
Season with salt and pepper and
N OT E S
cook for 10 to 12 minutes or until
everything is cooked through. Stir
occasionally. Leftovers
Refrigerate in an airtight container for up to three days.
3. Drizzle with lime juice and top with
Serving Size
cilantro before serving. Enjoy! One serving is equal to approximately 1 1/2 cups.
More Flavor
Add mushrooms.
No Lime
Use lemon instead.
 GF
KETO
PALEO

4 SERVINGS

25 MIN

BROCCOLI & CABBAGE CHICKEN SKILLET

INGREDIENTS
1 tbsp Avocado Oil
Nutrition Amount per serving

1 cup Red Onion (chopped)

1 1/2 lbs Organic Ground Chicken Nutrition
Calories 267 Amount per serving
Calcium 134mg
1/2 tsp Sea Salt (divided) Fat 14g Iron 3mg
2 tbsp Apple Cider Vinegar Calories
Saturated
398
5g
Calcium
Vitamin D
398
0IU
Fat 25g Iron 25g
Trans 0g Vitamin E 1mg
2 Garlic Cloves (minced) Saturated 4g Vitamin D 4g
2 tbsp Ginger (fresh, grated) Polyunsaturated 3g Vitamin K 70μg
Trans 0g Vitamin E 0g
8 cups Coleslaw Mix Monounsaturated
Polyunsaturated
9g
0g
Thiamine
Vitamin K
0.2mg
0g
2 cups Broccoli (chopped into florets) Carbs Riboflavin
Monounsaturated 20g
13g Thiamine 0.5mg
13g
1/2 cup Basil Leaves (chopped, plus
Fiber
Carbs 6g0g Niacin
Riboflavin 10mg
0g
extra for garnish)
Sugar
Fiber 9g0g Vitamin
Niacin B6 1mg
0g

DIRECTIONS Protein
Sugar 34g0g Folate
Vitamin B6 42μg
0g
Protein
Cholesterol 146mg0g Folate B12
Vitamin 1μg
0g
1. Heat the oil in a large skillet over
medium heat. Add the onions Cholesterol
Sodium 474mg0g 0g
Vitamin B12 351mg
Phosphorous
and sauté for two to three Sodium
Potassium 1130mg0g Phosphorous
Magnesium 0g
55mg
minutes until softened. Add the Potassium 1150mg Magnesium 150mg
Vitamin A 6563IU Zinc 3mg
chicken, breaking it up as it Vitamin A 2060IU Zinc 2060IU
cooks. Cook for five minutes. Vitamin C 117mg Selenium 19μg
Vitamin C 13mg Selenium 13mg
Season with salt.
2. Add the vinegar and cook for one
more minute. Add the garlic and
the ginger and cook until N OT E S
fragrant, about one minute.
3. Add the coleslaw and broccoli. Leftovers
Continue cooking, stirring Refrigerate in an airtight container for up to three days.
occasionally, until the coleslaw Serving Size
has cooked down and the One serving is approximately 2 1/4 cup.
More Flavor
broccoli is tender, about five
Use organic ground turkey in place of chicken.
minutes. Add the basil. Divide
evenly between plates and enjoy!
 GF
PALEO
KETO

3 SERVINGS

20 MIN

CHERMOULA TROUT

INGREDIENTS
1 cup Parsley (chopped)
Nutrition Amount per serving

1 cup Cilantro (chopped)

2 Garlic Cloves
Nutrition
Calories 365 Amount per serving
Calcium 146mg

1/4 cup Extra Virgin Olive Oil Fat 24g Iron 3mg
Calories 398 Calcium 398
1 Lemon (juiced) Saturated 4g Vitamin D 0IU
Fat 25g Iron 25g
1/4 tsp Sea Salt Trans 0g Vitamin E 3mg
1/2 tsp Cumin Saturated 4g Vitamin D 4g
Polyunsaturated 4g Vitamin K 360μg
3 Wild Caught Rainbow Trout Fillets Trans 0g Vitamin E 0g
Monounsaturated 15g Thiamine 0.2mg
Polyunsaturated 0g Vitamin K 0g
Carbs
Monounsaturated 3g
13g
Riboflavin
Thiamine 0.2mg
13g
DIRECTIONS
Fiber
Carbs 1g0g Niacin
Riboflavin 9mg
0g
1. Preheat the oven to 375ºF (190ºC). Line a 1g0g Vitamin 0.7mg
Sugar
Fiber Niacin B6 0g
baking sheet with parchment paper.
Protein
Sugar 34g0g Folate
Vitamin B6 57μg
0g
2. Add all of the ingredients except for the
Protein
Cholesterol 94mg0g Folate B12
Vitamin 7.1μg
0g
trout to a food processor and blend until
you get a somewhat smooth yet still Cholesterol
Sodium 261mg0g 0g
Vitamin B12 451mg
Phosphorous
textured mixture. Sodium
Potassium 936mg0g Phosphorous
Magnesium 0g
64mg
3. Place the trout fillets on the baking sheet. Potassium 1150mg
2171IU Magnesium 150mg
2mg
Vitamin A Zinc
Set aside some of the chermoula for Vitamin A 2060IU Zinc 2060IU
Vitamin C 39mg Selenium 20μg
serving and spoon the rest on the fillets. 13mg 13mg
Vitamin C Selenium
Bake for 15 minutes, or until cooked
through.
4. Serve the trout with the reserved
chermoula and enjoy! N OT E S

Leftovers
Refrigerate in an airtight container for two days.
Serving Size
One serving is one fillet.
More Flavor
Add crushed chili peppers.
Fillet Size
One fillet is equal to approximately 160 grams or 5.6 ounces in size.
 GF
KETO

4 SERVINGS

20 MIN

TURKEY & BLACK BEAN

CAULIFLOWER RICE SKILLET
INGREDIENTS Nutrition Amount per serving
2 tsps Extra Virgin Olive Oil (divided)
1 lb Ground Turkey Nutrition
Calories 418 Amount per serving
Calcium 97mg
4 cups Cauliflower Rice Fat 20g Iron 4mg
Sea Salt & Black Pepper (to taste) Calories
Saturated
398
4g
Calcium
Vitamin D
398
16IU
1/2 Yellow Onion (large, chopped) Fat 25g Iron
Vitamin E
25g
Trans 0g 3mg
1 3/4 cups Black Beans (cooked, rinsed) Saturated 4g Vitamin D 4g
Polyunsaturated 4g Vitamin K 17μg
1 1/2 tsps Taco Seasoning Trans 0g Vitamin E 0g
Monounsaturated 10g Thiamine 0.3mg
1 cup Salsa Polyunsaturated 0g Vitamin K 0g
1 Avocado (cubed) Carbs
Monounsaturated 33g
Riboflavin
Thiamine 0.3mg
13g 13g
Fiber
Carbs 14g0g Niacin
Riboflavin 8mg
0g
DIRECTIONS Sugar
Fiber 6g0g Vitamin
Niacin B6 0.7mg
0g
Protein
Sugar 32g0g Folate
Vitamin B6 163μg
0g
1. Heat a large dutch oven over medium heat.
Add half the oil once hot and then add the Protein
Cholesterol 84mg0g Folate B12
Vitamin 1.4μg
0g

turkey, breaking it up as it cooks. Cook for Cholesterol

Sodium 661mg0g 0g
Vitamin B12 372mg
Phosphorous
10 to 12 minutes, until cooked through. Sodium
Potassium 1115mg0g 0g
Phosphorous 101mg
Magnesium
Remove and set aside. Potassium
Vitamin A
1150mg
460IU Magnesium
Zinc
150mg
4mg
2. Add the remaining oil to the pot. Add the Vitamin A 2060IU Zinc 2060IU
Vitamin C 6mg Selenium 23μg
cauliflower rice and cook until softened, Vitamin C 13mg Selenium 13mg
about five to seven minutes, stirring often.
Season with salt and pepper and set aside.
N OT E S
3. Add the onions to the pot and cook for five
minutes, until softened, stirring often. Add
the beans and taco seasoning and toss to Leftovers
Refrigerate in an airtight container for up to three days.
combine. Add the salsa and return the
Serving Size
turkey to the pot. Cook for two to three
One serving is about 1 1/2 cups.
minutes to warm through.
Make it Vegan
4. Divide the cauliflower rice evenly between Use ground tofu instead of turkey.
plates and top with the turkey mixture. More Flavor
Season with salt and pepper and top with Add cilantro, diced tomatoes, green onions, or jalapeño.
avocado. Enjoy!
 GF

2 SERVINGS

20 MIN

MANGO SALSA SHRIMP

LETTUCE WRAPS
INGREDIENTS
1 Mango (diced)
1 Avocado (diced) Nutrition Amount per serving

1/3 cup Red Onion (diced)

3 tbsp Cilantro (finely chopped)
Nutrition
Calories 438 Amount per serving
Calcium 119mg

2 tbsp Mint Leaves (finely chopped) Fat 23g Iron 2mg

Calories 398 Calcium 398
1 Lime (juiced) Saturated 3g Vitamin D 0IU
Fat 25g Iron 25g
1/2 tsp Sea Salt (divided) Trans 0g Vitamin E 4mg
Saturated 4g Vitamin D 4g
1 tbsp Avocado Oil Polyunsaturated 3g Vitamin K 37μg
Trans 0g Vitamin E 0g
8 oz Shrimp (peeled, deveined, tails Monounsaturated 15g Thiamine 0.1mg
removed) Polyunsaturated 0g Vitamin K 0g
Carbs
Monounsaturated 38g
Riboflavin 0.2mg
1 head Boston Lettuce (leaves pulled 13g Thiamine 13g
Fiber 10g0g Niacin 3mg
apart) Carbs Riboflavin 0g
Sugar
Fiber 25g0g Vitamin
Niacin B6 0.5mg
0g
DIRECTIONS Folate
Protein
Sugar 27g0g Vitamin B6 166μg
0g
1. In a bowl, mix together the mango, Protein
Cholesterol 183mg0g Folate B12
Vitamin 0μg
0g
avocado, onion, cilantro, mint, lime Cholesterol
Sodium 737mg0g 0g
Vitamin B12 332mg
Phosphorous
juice, and half of the salt. Sodium 1160mg0g Phosphorous 0g
92mg
Potassium Magnesium
2. Warm the oil in a pan over medium Potassium 1150mg Magnesium 150mg
Vitamin A 2269IU Zinc 2mg
heat and add the shrimp. Season Vitamin A 2060IU Zinc 2060IU
Vitamin C 81mg Selenium 2μg
with the remaining salt. Cook on Vitamin C 13mg Selenium 13mg
each side for two to three minutes
or until pink and cooked through.
3. To assemble, add the salsa and
shrimp to the lettuce leaves. N OT E S

Enjoy! Leftovers
Refrigerate in an airtight container for up to three days.
Serving Size
One serving is approximately two wraps.
More Flavor
Add minced garlic or shredded cabbage.
 GF
KETO

4 SERVINGS

15 MIN

BAKED HADDOCK
WITH GREEN OLIVE SAUCE
INGREDIENTS
Nutrition Amount per serving
1 tbsp Avocado Oil
4 Haddock Fillets Nutrition
Calories 337 Amount per serving
Calcium 121mg
1/2 tsp Garlic Powder Fat 20g Iron 5mg
1/2 tsp Sea Salt (divided) Calories
Saturated
398
3g
Calcium
Vitamin D
398
35IU
4 cups Parsley (leaves and stems, roughly Trans
Fat 25g
0g
Iron
Vitamin E
25g
4mg
chopped) Saturated
Polyunsaturated
4g
2g
Vitamin D
Vitamin K
4g
1006μg
1/2 cup Green Olives (pits removed) Trans
Monounsaturated
0g
14g
Vitamin E
Thiamine
0g
0mg
1/4 cup Extra Virgin Olive Oil (divided) Polyunsaturated 0g Vitamin K 0g
Carbs
Monounsaturated 6g
13g
Riboflavin
Thiamine 0.1mg
13g
2 tbsp Lemon Juice
Fiber
Carbs 2g0g Niacin
Riboflavin 7mg
0g
Sugar
Fiber 1g0g Vitamin
Niacin B6 0.5mg
0g
DIRECTIONS
Protein
Sugar 33g0g Folate
Vitamin B6 117μg
0g
1. Preheat the oven to 350°F (170°C) and Protein
Cholesterol 104mg0g Folate B12
Vitamin 3.5μg
0g
line a baking sheet with parchment Cholesterol
Sodium 864mg0g 0g
Vitamin B12 476mg
Phosphorous
paper. Sodium
Potassium 903mg0g Phosphorous
Magnesium 0g
72mg
2. Gently rub the avocado oil onto the Potassium
Vitamin A
1150mg
5288IU Magnesium
Zinc
150mg
1mg
fish fillets and season with the garlic Vitamin A
Vitamin C
2060IU
84mg
Zinc
Selenium
2060IU
50μg
powder and half of the salt. Bake for 7 Vitamin C 13mg Selenium 13mg

to 10 minutes or until the fish is

cooked through and flakes easily.
3. Meanwhile, make the olive sauce. In a N OT E S
food processor, combine the parsley, Leftovers
olives, half of the olive oil, lemon juice Refrigerate in an airtight container for up to three days.
and the remaining salt. Pulse to More Flavor
combine the ingredients and then with Add fresh garlic to the green olive sauce.
the food processor running stream in Additional Toppings
Top with additional fresh parsley and fresh lemon juice.
the remaining olive oil and continue to
No Avocado Oil
blend, scraping down the sides of the Use extra virgin olive oil instead.
bowl as needed, until the sauce is Fillet Size
mostly smooth. Season with additional Each haddock fillet is equal to 150 grams or 5.3 ounces.
salt or lemon juice if needed.
4. To serve, divide the fish and green
olive sauce between plates and enjoy!
 GF

3 SERVINGS

40 MIN

LEMONY ROASTED CHICKEN,

CARROTS & CHICKPEAS

INGREDIENTS Nutrition Amount per serving

1 lb Chicken Thighs (skin-on, bone-in)
1 3/4 cups Chickpeas (cooked, rinsed) Nutrition
Calories 437 Amount per serving
Calcium 113mg
4 Carrots (peeled, chopped) Fat 14g Iron 5mg
1/2 cup Cherry Tomatoes (halved) Calories
Saturated
398
3g
Calcium
Vitamin D
398
2IU
1/4 cup Shallots (chopped) Fat 25g Iron 25g
Trans 0g Vitamin E 2mg
1 tbsp Extra Virgin Olive Oil Saturated 4g Vitamin D 4g
Polyunsaturated 3g Vitamin K 724μg
1/2 Lemon (juiced) Trans 0g Vitamin E 0g
2 tsps Nigella Seeds Monounsaturated 6g Thiamine 0.3mg
Polyunsaturated 0g Vitamin K 0g
1/2 tsp Sea Salt Carbs
Monounsaturated 39g
13g
Riboflavin
Thiamine 0.4mg
13g
1 tbsp Fresh Dill (chopped) Fiber
Carbs 11g0g Niacin
Riboflavin 10mg
0g
Sugar
Fiber 10g0g Vitamin
Niacin B6 1.0mg
0g
Protein
Sugar 40g0g Folate
Vitamin B6 196μg
0g
DIRECTIONS
Protein
Cholesterol 142mg0g Folate B12
Vitamin 0.9μg
0g
1. Preheat the oven to 370°F (190°C).
Cholesterol
Sodium 605mg0g Phosphorous 0g
Vitamin B12 484mg
Grease a cast iron skillet.
Sodium
Potassium 1018mg0g Magnesium 0g
Phosphorous 103mg
2. Add the chicken, chickpeas, carrots,
Potassium 1150mg Magnesium 150mg
Vitamin A 13872IU Zinc 4mg
tomatoes, and shallots to the skillet.
Vitamin A 2060IU Zinc 2060IU
Vitamin C 14mg Selenium 38μg
3. In a separate bowl, mix the oil, lemon 13mg 13mg
Vitamin C Selenium
juice, nigella seeds, and salt. Pour this
over the skillet ingredients evenly and use
N OT E S
your hands to rub the mixture in.
4. Cook in the oven for 30 minutes or until
Leftovers
the chicken is cooked through and the Refrigerate in an airtight container for up to three days.
carrots are tender. To make the skin Serving Size
crispier you can broil for one to two One serving is approximately 1 1/2 chicken thighs and
minutes, if desired. one cup of the chickpea mixture.
Additional Toppings
5. Garnish with dill and enjoy! Add yogurt, pine nuts and/or chopped walnuts.
No Nigella Seeds
Use sesame seeds instead.
 GF

4 SERVINGS

25 MIN

TURKEY, KALE
& WHITE BEAN SOUP
INGREDIENTS Nutrition Amount per serving

2 tbsp Extra Virgin Olive Oil

2 Carrots (large, diced) Nutrition
Calories 545 Amount per serving
Calcium 239mg

3 stalks Celery (diced) Fat 27g Iron 7mg

Calories 398 Calcium 398
1 Yellow Onion (large, diced) Saturated 6g Vitamin D 16IU
Fat 25g Iron 25g
1 lb Ground Turkey Trans
Saturated
0g
4g
Vitamin E
Vitamin D
1mg
4g
2 tbsp Italian Seasoning Polyunsaturated
Trans
4g
0g
Vitamin K
Vitamin E
17μg
0g
1 1/3 quarts Bone Broth Monounsaturated
Polyunsaturated
8g
0g
Thiamine
Vitamin K
0.2mg
0g
3 cups Diced Tomatoes (from the can, with Carbs
Monounsaturated 33g
13g
Riboflavin
Thiamine 0.3mg
13g
juices) Fiber
Carbs 11g0g Niacin
Riboflavin 7mg
0g
1 cup White Navy Beans Sugar
Fiber 11g0g Vitamin
Niacin B6 0.5mg
0g
4 cups Baby Kale Protein
Sugar 42g0g Folate
Vitamin B6 88μg
0g
Protein
Cholesterol 133mg0g Folate B12
Vitamin 1.4μg
0g

Cholesterol
Sodium 706mg0g Phosphorous 0g
Vitamin B12 302mg
DIRECTIONS Sodium
Potassium 844mg0g Phosphorous
Magnesium 0g
55mg
Potassium 1150mg Magnesium 150mg
7089IU Zinc 3mg
1. Heat the oil in a large pot over medium Vitamin A
Vitamin A 2060IU Zinc 2060IU
heat. Vitamin C 29mg Selenium 23μg
Vitamin C 13mg Selenium 13mg
2. Sauté the carrots, celery, and onion for
five minutes, stirring often.
3. Add the turkey, breaking it up as it N OT E S
cooks. Cook for five more minutes.
4. Add the Italian seasoning and cook for Leftovers
Refrigerate in an airtight container for up to five days
one more minute. Add the broth,
or freeze for up to three months.
tomatoes, and beans and bring to a
Serving Size
boil. Reduce the heat to low and One serving is equal to approximately two cups.
simmer for 10 minutes. Add the kale Make it Vegan
and stir until wilted, about two Use plant-based protein in place of ground turkey.
minutes. Use vegetable broth instead of bone broth.
5. Divide evenly between bowls and More Flavor
enjoy! Season with salt and black pepper, garlic, red chili
flakes, and/or fresh basil.
Additional Toppings
Fresh basil and green onions.
 GF

6 SERVINGS

40 MIN

CAULIFLOWER, KALE & LENTIL

DETOX SOUP
INGREDIENTS Nutrition Amount per serving
2 tbsp Extra Virgin Olive Oil
1 Yellow Onion (diced) Nutrition
Calories 187 Amount per serving
Calcium 100mg
2 stalks Celery (diced) Fat 5g Iron 4mg
2 Carrot (medium, peeled and diced) Calories 398 Calcium 398
Saturated 1g Vitamin D 0IU
4 Garlic Cloves (minced) Fat 25g Iron 25g
Trans 0g Vitamin E 1mg
1 head Cauliflower (chopped into florets) Saturated 4g Vitamin D 4g
4 cups Kale Leaves (chopped) Polyunsaturated
Trans
1g
0g
Vitamin K
Vitamin E
82μg
0g
6 cups Vegetable Broth Monounsaturated
Polyunsaturated
3g
0g
Thiamine
Vitamin K
0.3mg
0g
2 1/4 cups Lentils (cooked) Carbs Riboflavin
Monounsaturated 27g
13g Thiamine 0.2mg
13g
Sea Salt & Black Pepper (to taste) Fiber 10g0g Niacin 2mg
Carbs Riboflavin 0g
Sugar
Fiber 7g0g Vitamin
Niacin B6 0.4mg
0g
DIRECTIONS Protein
Sugar 10g0g Folate
Vitamin B6 208μg
0g

1. Heat the olive oil in a large pot. Add Protein

Cholesterol 0mg0g Folate B12
Vitamin 0μg
0g
the onion, celery, and carrots. Cook for Cholesterol
Sodium 718mg0g 0g
Vitamin B12 204mg
Phosphorous
about 10 minutes, or until veggies are Sodium
Potassium 792mg0g Phosphorous
Magnesium 0g
53mg
softened. Add the garlic and cook for 2- Potassium 1150mg Magnesium 150mg
Vitamin A 4663IU Zinc 1mg
3 more minutes. Vitamin A 2060IU Zinc 2060IU
Vitamin C 65mg Selenium 3μg
2. Add the cauliflower, kale, and 13mg 13mg
Vitamin C Selenium
vegetable broth. Bring to a boil then
reduce heat to a simmer. Let simmer
for 20 minutes.
N OT E S
3. Stir in the cooked lentils and season to
taste with sea salt and black pepper.
Divide between bowls. Enjoy! Leftovers
Refrigerate in a covered container up to 4 days.
Freeze up to 6 months.
Serving Size
One serving is equal to approximately 2 cups of soup.
 GF

2 SERVINGS

25 MIN

BROCCOLI, CARROT
& QUINOA SKILLET

INGREDIENTS Nutrition Amount per serving

1/2 cup Quinoa (uncooked) Nutrition

Calories 240 Amount per serving
Calcium 94mg
1/2 tsp Sesame Oil
Fat 5g Iron 3mg
2 cups Broccoli (cut into florets) Calories 398 Calcium 398
Saturated 1g Vitamin D 0IU
1 Carrot (medium, diced) Fat 25g Iron 25g
1/2 Yellow Bell Pepper (medium, sliced) Trans 0g Vitamin E 3mg
Saturated 4g Vitamin D 4g
1/4 cup Red Onion (diced) Polyunsaturated 2g Vitamin K 117μg
Trans 0g Vitamin E 0g
2 tsps Smoked Paprika Monounsaturated 1g Thiamine 0.3mg
Polyunsaturated 0g Vitamin K 0g
Sea Salt & Black Pepper (to taste)
Carbs
Monounsaturated 43g
13g
Riboflavin
Thiamine 0.3mg
13g
2 stalks Green Onion (chopped)
Fiber
Carbs 8g0g Niacin
Riboflavin 2mg
0g
Sugar
Fiber 5g0g Vitamin
Niacin B6 0.6mg
0g
Protein
Sugar 10g0g Folate
Vitamin B6 162μg
0g
DIRECTIONS
Protein
Cholesterol 0mg0g Folate B12
Vitamin 0μg
0g
1. Cook the quinoa according to
Cholesterol
Sodium 58mg0g Phosphorous 0g
Vitamin B12 292mg
package directions.
2. Meanwhile, heat the sesame oil in
Sodium
Potassium 824mg0g Magnesium 0g
Phosphorous 120mg
Potassium 1150mg Magnesium 150mg
a skillet over medium-high heat. Vitamin A 7374IU Zinc 2mg
Add the broccoli, carrots, bell Vitamin A
Vitamin C
2060IU
171mg
Zinc
Selenium
2060IU
6μg
pepper, and red onion. Sauté for Vitamin C 13mg Selenium 13mg
seven to eight minutes.
3. Add the paprika and cooked N OT E S
quinoa. Season with salt and
pepper and cook for another
Leftovers
three to four minutes.
Refrigerate in an airtight container for up to three days.
4. Before serving, stir in the green Serving Size
onion. Divide evenly between One serving is equal to approximately 1 1/3 cups.
bowls and enjoy! More Flavor
Add your protein of choice.
 GF
KETO

2 SERVINGS

20 MIN

ONE PAN SALMON,

KALE & CABBAGE

INGREDIENTS
6 cups Green Cabbage (roughly chopped)
4 cups Kale Leaves (roughly chopped)
3 tbsp Avocado Oil Nutrition Amount per serving
8 oz Salmon Fillet
Sea Salt & Black Pepper (to taste)
Nutrition
Calories 434 Amount per serving
Calcium 230mg
1/4 cup Fresh Dill (finely chopped)
2 tbsp Apple Cider Vinegar Fat 29g Iron 3mg
Calories 398 Calcium 398
1 tsp Dijon Mustard Saturated 4g Vitamin D 0IU
Fat 25g Iron 25g
Trans 0g Vitamin E 1mg
Saturated 4g Vitamin D 4g
DIRECTIONS Polyunsaturated 6g Vitamin K 367μg
Trans 0g Vitamin E 0g
1. Preheat oven to 450°F (232°C) and line Monounsaturated 17g Thiamine 0.4mg
Polyunsaturated 0g Vitamin K 0g
a baking pan with parchment paper. Carbs
Monounsaturated 18g
13g
Riboflavin
Thiamine 0.7mg
13g
2. Add cabbage and kale to the baking Fiber 8g0g Niacin
Riboflavin 10mg
Carbs 0g
pan and toss with 1/3 of the avocado
Sugar
Fiber 9g0g Vitamin
Niacin B6 1.3mg
0g
oil. Bake for 6 minutes. Remove from
Protein
Sugar 27g0g Folate
Vitamin B6 171μg
0g
oven and stir.
3. Pat the salmon fillets dry and season Protein
Cholesterol 62mg0g Folate B12
Vitamin 3.6μg
0g

with salt and pepper. Lay the salmon Cholesterol

Sodium 149mg0g 0g
Vitamin B12 321mg
Phosphorous
over the cabbage and kale. Bake Sodium
Potassium 1174mg0g Phosphorous
Magnesium 0g
80mg
together for 10 minutes, or until Potassium 1150mg Magnesium 150mg
Vitamin A 2414IU Zinc 1mg
salmon is cooked through. Vitamin A 2060IU Zinc 2060IU
Vitamin C 138mg Selenium 43μg
4. Meanwhile, add the remaining avocado Vitamin C 13mg Selenium 13mg
oil, dill, vinegar, mustard, salt and
pepper to a small mason jar. Cover
with the lid and shake before serving. N OT E S
5. Divide salmon, cabbage and kale onto
plates. Drizzle with your desired No Avocado Oil
Use olive oil instead.
amount of dressing. Enjoy! !
No Apple Cider Vinegar
Use lemon juice instead.
Leftovers
Keep covered in the fridge up to two days.
 GF
PALEO
KETO

4 SERVINGS

25 MIN

CHICKEN & BOK CHOY

STIR FRY
INGREDIENTS
1/2 tsp Avocado Oil
Nutrition Amount per serving

10 oz Chicken Breast (skinless, Nutrition Amount per serving

Calories 168 Calcium 183mg
boneless, cut into strips)
Fat 5g Iron 2mg
2 Garlic Cloves (minced) Calories 398 Calcium 398
Saturated 1g Vitamin D 7IU
8 cups Bok Choy (baby, halved) Fat 25g Iron 25g
Trans 0g Vitamin E 1mg
4 cups Mushrooms (sliced) Saturated 4g Vitamin D 4g
Polyunsaturated 2g Vitamin K 78μg
3 tbsp Coconut Aminos Trans 0g Vitamin E 0g
Monounsaturated 2g Thiamine 0.2mg
1 tsp Sesame Oil (toasted) Polyunsaturated 0g Vitamin K 0g
Carbs
Monounsaturated 10g
Riboflavin 0.6mg
3 stalks Green Onion (sliced) 13g Thiamine 13g
Fiber 3g0g Niacin 11mg
1 tbsp Sesame Seeds (optional) Carbs Riboflavin 0g
Sugar
Fiber 6g0g Vitamin
Niacin B6 1.0mg
0g
Protein
Sugar 22g0g Folate
Vitamin B6 120μg
0g
DIRECTIONS Protein
Cholesterol 52mg0g Folate B12
Vitamin 0.2μg
0g

1. In a large skillet over medium heat, add Cholesterol

Sodium 332mg0g 0g
Vitamin B12 303mg
Phosphorous
the avocado oil and the chicken and Sodium
Potassium 925mg0g Phosphorous
Magnesium 0g
65mg
cook for 7 to 8 minutes or until cooked Potassium
Vitamin A
1150mg
6637IU Magnesium
Zinc
150mg
1mg
through. Remove the chicken from the Vitamin A
Vitamin C
2060IU
67mg
Zinc
Selenium
2060IU
27μg
Vitamin C 13mg Selenium 13mg
pan and set aside.
2. In the same skillet, add the minced
garlic and sauté for 1 minute. Add the N OT E S
bok choy and cook for 1 minute. Add
the mushrooms. Stir and cook for 4 to Leftovers
5 minutes until everything is cooked. Refrigerate in an airtight container for up to three days.
Add the coconut aminos and return the Serving Size
chicken to the pan. Add the sesame oil One serving is approximately 1 1/2 cups to 2 cups.
Serve it With
and stir to incorporate.
Use rice, quinoa or cauliflower rice as your stir fry base.
3. Divide between bowls. Top with green
No Coconut Aminos
onions and sesame seeds, if using. Use tamari or soy sauce instead.
Enjoy! More Flavor
Add chili flakes to taste.
Make it Vegan
Omit the chicken and use organic tofu instead.
 GF
VEG.

4 SERVINGS

25 MIN

BLACK BEAN SCRAMBLE

INGREDIENTS
1 tsp Turmeric
1 1/2 tsp Extra Virgin Olive Oil
Sea Salt & Black Pepper (to taste) 6 Egg
1/2 Yellow Onion (diced)
2 tbsps Unsweetened Almond Milk 2
1/2 Green Bell Pepper (de-seeded
tbsps Nutritional Yeast
and diced)
2 cups Kale Leaves (finely sliced) 1
3 Garlic Cloves (minced)
Avocado (peeled and diced)
1 Tomato (diced)
1/4 cup Salsa
2 cups Black Beans (cooked,
1/4 cup Cilantro (chopped)
drained and rinsed)
1 tsp Cumin
1 tsp Paprika Nutrition Amount per serving

DIRECTIONS Nutrition
Calories 365 Amount per serving
Calcium 140mg
Fat 17g Iron 6mg
1. Heat olive oil in a large skillet over Calories 398 Calcium 398
medium heat. Add onion, green Saturated
Fat
4g
25g
Vitamin D
Iron
65IU
25g
pepper, garlic and tomatoes. Saute 5 Trans
Saturated
0g
4g
Vitamin E
Vitamin D
3mg
4g
minutes or until onion is translucent. Polyunsaturated
Trans
0g
0g
Vitamin K
Vitamin E
61μg
0g
2. Add in black beans, cumin, paprika Monounsaturated
Polyunsaturated
9g
0g
Thiamine
Vitamin K
3.8mg
0g
and turmeric. Season with sea salt Carbs
Monounsaturated 33g
13g
Riboflavin
Thiamine 4.2mg
13g
and pepper to taste. Saute for Fiber
Carbs 14g0g Niacin
Riboflavin 22mg
0g
another 2 to 3 minutes. Sugar
Fiber 3g0g Vitamin
Niacin B6 4.3mg
0g
3. Mix together eggs, almond milk and Protein
Sugar 22g0g Folate
Vitamin B6 222μg
0g

nutritional yeast in a mixing bowl. Protein

Cholesterol 279mg0g Folate B12
Vitamin 17.6μg
0g

Whisk well. Pour into skillet and Cholesterol

Sodium 265mg0g 0g
Vitamin B12 328mg
Phosphorous
continuously stir to scramble eggs Sodium
Potassium 987mg0g Phosphorous
Magnesium 0g
99mg
while they cook. Potassium
Vitamin A
1150mg
1907IU Magnesium
Zinc
150mg
3mg
4. Once eggs are cooked through, stir in Vitamin A
Vitamin C
2060IU
33mg
Zinc
Selenium
2060IU
25μg
the shredded kale. Continue to stir Vitamin C 13mg Selenium 13mg

just until kale is wilted and then

remove from heat. NO TE S
5. Spoon into bowls and top with
avocado, salsa and garnish with Less ingredients
Skip the toppings (avocado, salsa and cilantro)
cilantro. Enjoy! !