Protein Shake

· 1/2 cup full-fat, plain yoghurt 

· 1 cup mixed fruit (pineapple, mango, papaya, strawberry) 

· 2  Tbsp. of canned coconut milk 

· 1.5 scoops of whey protein powder (you may use egg, white, rice, or pea protein) 

· 1 cup Dynamic green veggies (mixed with spinach & kale)  

-Combine in a blender until smooth and creamy 

Serving Size: 1  

  Courtesy: Kvist, Darlene. The Weight & Wellness Way Cookbook and Nutrition Guide. 2nd ed. St. Paul, MN: Nutritional Weight & Wellness Inc., 2014. Print.


Nutritional Weight and Wellness

Coconut Pancakes

-4 whole eggs

-1/4 cup coconut flour

-1/3 tsp. vanilla extract

-1 pinch nutmeg

-1 tsp. cinnamon

-1 tbsp. raw honey

-1/4 cup coconut milk


Mix the ingredients and let it sit for 5 minutes.  Add a small amount of coconut oil or butter to your pan and heat over medium heat. Pour about 1/4 of batter of each pancake.  Allow to brown before flipping.  


 With these pancakes you can add blueberries or wrap up some nitrate free bacon or eggs or a nitrate free chicken sausage for a breakfast burrito.  Another option is eat the pancakes plain  

Courtesy:  Owens, Paula. Fat Loss Revolution: 12 Weeks to a Hot 'n Healthy Body at Any Age. Phoenix, Ariz.: Paulaowens.com, 2012. Print


https://paulaowens.com/

Sloppy Joes

-1.5 tsp. salt

-1 Tbsp olive or coconut oil

-1/2 cup onion - diced

-1 cup celery - diced

-1 cup red pepper - diced

-1/2 cup carrots - diced

- 2 cloves garlic - diced

*Saute' veggies in olive oil and salt until tender.


-1.5 lb. ground beef or turkey

*Add beef or turkey to veggies, use a fork to crumble the meat


-1 cup tomato (preservative and sugar free)

-1/4 cup organic ketchup

-1 Tbsp. yellow mustard

-1/2 tsp. black pepper 

*Add to meat and veggies and cook them through


Gluten free option:

Use  a gluten free bun or grilled veggies


Dairy free option:

This is dairy free recipe

 Courtesy: Kvist, Darlene. The Weight & Wellness Way Cookbook and Nutrition Guide. 2nd ed. St. Paul, MN: Nutritional Weight & Wellness Inc., 2014. Print.

Nutritional Weight and Wellness

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