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

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

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…

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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