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High-Protein Meal Plan

If you are looking to add more protein into your diet, then here is the plan for you! Tip: The general recommendation for an average diet is 8-10 cups of fluid a day. This recommendation increases along with your increased protein intake. Water flushes out the toxins and waste products that build up in our body. Make sure you are drinking your non-caffeinated fluids throughout the day! Protein Focused W 2200 Calorie Meal Plan for Women Protein Focused M 2600 Calorie Meal Plan for Men
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Balanced Meal Plan

Sometimes we just need a little refresher on healthy food choices. The best thing you can do for yourself is provide your body with all of the required nutrients in a well-balanced diet. If you are excluding/limiting a certain food group for a particular reason, then look into additional supplementation to prevent nutrient deficiencies. Balanced M 2400 Calorie Meal Plan for Men Balanced W 2000 Calorie Meal Plan for Women
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Spinach and Feta Wrap

This breakfast wrap is full of flavor and nutrition!  And more than likely, you can find the inspiration for this recipe at your local Starbucks. Need a smaller serving size, or cooking breakfast for one? No problem – just add the ingredients for what you are hungry for and what can fit in a tortilla! You can also try substituting the diced tomatoes for sun-dried tomatoes for an additional punch of flavor. Prep time:  5 mins Cook time:  20 mins Total time:  25 mins Serves: 6 Ingredients: 6 large-size tortillas 1 (10 ounce) bag baby spinach leaves 1 (14.5 ounce) can diced tomatoes, drained 3 tablespoons fat free cream cheese 16…

Sunrise Smoothie

Smoothies are a great way to hold you over until you get to your next meal. This smoothie recipe is a good source of protein and fiber to start your morning, or just to provide a nutritious snack throughout the day. Try substituting regular greek yogurt with Oikos Triple Zero greek yogurt to reduce the amount of added sugars! Sunrise Smoothie Ingredients SERVES 1 1 cup organic frozen mixed berries 1 frozen banana 1 orange, peeled and segmented 4 – 6oz Vanilla Greek Yogurt (I used a 5.3oz container of Vanilla Oikos) Directions Combine all ingredients in a blender then blend until smooth.   Check out the full recipe post…
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Bagel Egg in a Hole with Smashed Avocado

Breakfast is the most important meal of the day, right? Well not if that meal consists of refined carbohydrates and empty calories. This breakfast recipe is a good source of protein, healthy fat, and will keep you feeling full during your busy morning! Bagel Egg in a Hole with Smashed Avocado YIELD: Serves 2 PREP TIME: 5 minutes TOTAL TIME: 15 minutes Ingredients: 1 whole grain bagel 1 tablespoon softened unsalted butter 2 large eggs 1 small, ripe Hass avocado 1/4 teaspoon kosher salt, plus additional to taste 1/8 teaspoon black pepper 1/4 teaspoon red pepper flakes (optional) Chopped fresh herbs: cilantro, parsley, chives, etc. Directions: Slice bagel in half. If the hole is…
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