1. Grilled Chicken & Avocado Salad
Ingredients:
- 1 grilled chicken breast (sliced)
- 1/2 avocado (sliced)
- 2 cups mixed greens
- 1/4 cup cherry tomatoes (halved)
- 1/4 cucumber (sliced)
- 1 tbsp red onion (sliced)
- 1 tbsp olive oil
- 1 tbsp fresh lemon juice
- Salt & pepper to taste
Instructions:
- Combine mixed greens, tomatoes, cucumber, and red onion in a large bowl.
- Top with sliced grilled chicken and avocado.
- Drizzle with olive oil and lemon juice, then season with salt and pepper.
⸻
2. Tuna Salad Lettuce Wraps
Ingredients:
- 1 can wild-caught tuna (in water or olive oil)
- 1 tbsp olive oil mayo (or homemade mayo)
- 1/4 avocado (mashed)
- 1 tbsp diced celery
- 1 tbsp diced red onion
- 1 tsp fresh lemon juice
- 2 large butter lettuce leaves
- Salt & pepper to taste
Instructions:
- Mix tuna, mayo, avocado, celery, red onion, lemon juice, salt, and pepper in a bowl.
- Spoon the mixture into butter lettuce leaves and wrap like a taco.
⸻
3. Greek Yogurt & Chia Bowl with Nuts
Ingredients:
- 1 cup full-fat Greek yogurt
- 1 tbsp chia seeds
- 1 tbsp walnuts (chopped)
- 1 tbsp unsweetened coconut flakes
- 1/4 cup fresh berries (blueberries or raspberries)
- 1/2 tsp cinnamon
Instructions:
- In a bowl, mix Greek yogurt, chia seeds, cinnamon, and coconut flakes.
- Top with walnuts and fresh berries.
⸻
4. Turkey & Avocado Roll-Ups
Ingredients:
- 4 slices of organic turkey breast
- 1/2 avocado (mashed)
- 2 slices of cheese (optional)
- 1/4 bell pepper (sliced)
- 1/4 cucumber (sliced)
Instructions:
- Spread mashed avocado onto turkey slices.
- Add cheese and bell pepper slices, then roll up.
- Serve with cucumber slices on the side.
⸻
5. Shrimp & Roasted Spaghetti Squash
Ingredients:
- 1/2 spaghetti squash
- 6 oz shrimp (peeled and deveined)
- 1 tbsp olive oil
- 1 clove garlic (minced)
- 1/4 cup cherry tomatoes (halved)
- 1 tbsp fresh basil (chopped)
- Salt & pepper to taste
- 1 tbsp Parmesan (optional)
Instructions:
- Preheat oven to 400°F. Cut spaghetti squash in half, remove seeds, and roast for 30-40 minutes. Scrape out strands with a fork.
- Heat olive oil in a pan over medium heat. Add garlic and shrimp, cooking until the shrimp turns pink.
- Stir in cherry tomatoes and basil. Add roasted spaghetti squash and toss together.
- Season with salt, pepper, and Parmesan (if using).
⸻
6. Egg & Smoked Salmon Plate
Ingredients:
- 2 hard-boiled eggs (sliced)
- 3 oz smoked wild-caught salmon
- 1/4 avocado (sliced)
- 5 olives
- 1/4 cucumber (sliced)
- 1/4 cup cherry tomatoes
Instructions:
- Arrange eggs, smoked salmon, avocado, olives, cucumber, and cherry tomatoes on a plate.
- Enjoy with a drizzle of olive oil and a pinch of sea salt.
⸻
7. Grass-Fed Beef & Cauliflower Rice Bowl
Ingredients:
- 6 oz grass-fed ground beef
- 1/2 cup cauliflower rice
- 1/4 cup sautéed spinach
- 1 clove garlic (minced)
- 1 tbsp ghee or butter
- 1 tsp coconut aminos (optional)
- Salt & pepper to taste
Instructions:
- Heat ghee or butter in a pan. Sauté garlic for 30 seconds.
- Add ground beef and cook until browned.
- Stir in cauliflower rice and spinach. Cook for 3-4 minutes.
- Season with salt, pepper, and coconut aminos.
⸻
Grocery List
Protein
- 2 boneless, skinless chicken breasts
- 1 can of wild-caught tuna
- 1 cup full-fat Greek yogurt
- 8 slices of organic turkey breast
- 6 oz shrimp
- 3 oz smoked wild-caught salmon
- 12 oz grass-fed ground beef
- 4 eggs
Vegetables & Greens
- 6 cups mixed greens
- 1 spaghetti squash
- 1 small head of butter lettuce
- 1/2 cucumber
- 2 bell peppers
- 1/4 cup cherry tomatoes
- 1/4 red onion
- 1 tbsp diced celery
- 1/2 cup cauliflower rice
- 1/4 cup spinach
Healthy Fats
- 2 avocados
- 1/4 cup walnuts
- 5 olives
- 1 tbsp chia seeds
- 1 tbsp coconut flakes
- 1/4 cup olive oil
- 1 tbsp ghee or butter
Extras & Seasonings
- 1 lemon
- 1 clove garlic
- 1 tbsp coconut aminos
- 1 tsp cinnamon
- 1 tbsp fresh basil
- Salt & pepper
- Parmesan (optional)
⸻
Meal Prep Tips:
- Batch cook proteins: Grill chicken, cook ground beef, boil eggs, and roast spaghetti squash in advance.
- Chop veggies ahead of time for quick assembly.
- Make the tuna salad & turkey roll-ups the night before for easy grab-and-go meals.
