KNOCKED-UP FITNESS HEALTHY LIFESTYLE€¦ · KNOCKED-UP FITNESS 21-DAYS TO A HEALTHIER YOU! HEALTHY LIFESTYLE FOR THE BUSY MOM Meals Recipes Grocery Lists Snack Ideas. I am so very

KNOCKED-UP FITNESS

21-DAYSTO A HEALTHIER

YOU!

HEALTHY LIFESTYLEFOR THE BUSY MOM

Meals Recipes Grocery Lists Snack Ideas

I am so very excited to have you join me for 21-days of creating healthier habits! No matter where you are at right now with your habits I want to help you focus on creating some new and better ones. Even if it’s just small things here and there, little changes really can make a big difference, especially in the long run.

My 21-day nutrition plan, includes 21 days of menus, recipes, weekly grocery lists, daily instructions (so you know what to prep each day), additional recipes for drinks, snacks, and kid-friendly recipes. Before you go shopping for week one be sure to listen in to the first group coaching call (it’ll be recorded and sent to you if you aren’t aren’t able to listen in live). For the first call, I’ll be talking about both this nutrition program, and nutrition in general. I find this to be a very popular topic, as I receive tons of emails asking questions about what to eat, how to make these changes, and so much more. These questions are what I’ll be addressing in the first call. If you have specific questions as you go through the program you can email me personally at [email protected].

I want to hear from you, because the more you express your questions and concerns, the better I can help you. So just ask!

Pay attention to the serving sizes, most are 2-4 servings but there are a couple recipes that yield a lot of servings. Be sure to read through the daily instructions ahead of time as well and look at what’s ahead for the week. You may decide you want to switch a day or two around depending on what your schedule allows. Or instead of making a recipe for 2 meals like I have for many, you may need to make for 4 meals if you’re just not going to have time to cook at all during the week. That said, to eat healthy you are going to have to cook. I will help you keep things as simple as possible so you should only be needing to cook and prep meals a couple times a week, rather than every night.

p.s. If you’re looking for a certain type of recipe and it is not included in the nutrition plan, email me so we can possibly create it. Or if you have some favorite recipes and want to know how to make them healthier, email them to me or add to my private Facebook page and I’ll take a look!

Copyright 2014 Core Athletica Inc.®

Grocery List | Staple Items

Staple Items• Apple Cider Vinegar • Balsamic Vinegar • Rice Vinegar • Coconut Oil • Extra Virgin Olive Oil • Butter (real butter) • Black pepper • Cayenne pepper • Cinnamon • Garlic salt • Oregano • Pink Himalayan salt or sea salt • Fresh basil, cilantro, dill • Fresh cloves of garlic • Organic ketchup • Soy Sauce • BBQ (without any added high fructose sugar, corn syrup, and dyes) • Worcestershire sauce • Rice • Steal cut oats (or quicker cooking steal cut oats)

These grocery lists are estimates as the 21-day menu plan is put together. Take a look at it as you may need to adjust if you want to make some recipes double or cut some in half depending on how many you are cooking for. If you’re not sure I would go for making more because you can always have extra leftovers around for another meal. Meaning you’ll be cooking less. Yippee!

Take notice for the additional options as I give options for vegetarian and dairy free. Every recipe is written for gluten-free because that’s how I eat and I have seen a lot of clients be very success and feel so much better once they cut out gluten, so give it a try for 21-days, but you don’t have too.

For the proteins you can always switch one protein for another so take a glance through the recipes before going shopping.

One last thing – BUY ALL THE VEGGIES YOU CAN POSSIBLE EAT! Ok maybe I don’t need to bold that but I am being serious, eat all the veggies you can. On most recipes I do push the higher end with the veggies but if you can eat more go for it!


Grocery List | Week 1

Produce:(all numbers are minimum for recipes)• Broccoli (4-5 cups)• Spaghetti Squash• Sweet Potatoes/Yams (4-5, more if they

are small ones)• Sweet Bell Peppers (8-10) • Mixed Greens (8-10 cups) • Spinach (8-10 cups) • Kale (8 cups) • Red Onion 3 • White Onion 2 • Kalamata Black Olives (or Tapenande) • Green Cabbage • Red Cabbage • Cucumbers 2+ • Tomatoes 4+ • Corn on the cob • Green Squash • Yellow Squash • Jicama • Avocados 3+ • Frozen peas• Frozen spinach• Lemons• Limes• Grapefruit• Orange• Berries (whatever is freshest)• Additional fruit to snack on and to add

with breakfast or pre-workouts (apples, bananas, peaches, oranges, etc.)

• Fresh Cilantro• Fresh Dill• Fresh Basil

Proteins:(I do recommend only buying the first half of the weeks proteins, then coming back mid week for the rest)• Eggs 2-4 dozen (if your entire family eats

eggs)• Chicken breast 2• Ground Turkey 1 ¼ pounds (double if

making 2 meatloaf’s) and another 2 ½ pounds for the Sunday Marinara Meat Sauce.

Wednesday night• Chicken Breasts 3-4• Salmon (enough for 2 meals, about 16 oz.)• Ground Bison (8-16 oz.)• Bacon (8-16 oz.)

Sunday night (end of week)(I would buy Ono for Sunday nights dinner when you do your Sunday grocery shopping)• Ono (1 meal, about 8 oz.)

Additional Items:• 1 can (6 oz.) chopped olives• 1 can (14.5 oz.) diced tomatoes with basil,

garlic and oregano• 1 can (6 oz.) tomato paste• 2 (15 oz.) jars of your favorite tomato

sauce.• Mayo (real mayo or you can substitute

with Greek yogurt)• 1 can black beans• Greek yogurt• Almond Butter• Chia seeds• Salsa• Optional: gluten-free bread (refrigerate at

home)• Optional: cottage cheese • Optional: feta cheese• Optional: aged cheddar cheese

Nuts:• Raw walnuts ( ½-1 cup pieces)• Raw Cashews (1 cup)• Marcona Almonds (1-2 cups)

Snack and additional lunch ideas this week:• Almond chia oatmeal • Broccoli salad • Cashew milk • Cocoa almond treats • Greek yogurt + berries • Tapenade + cucumber slices• Veggie dip + veggies • ½ sweet potato + sliced chicken breast • Hardboiled eggs + piece of fruit • Marinara sauce + cottage cheese


MENU Breakfast Lunch Dinner

Monday Avo Eggs Broccoli Salad + Chicken Breast

Turkey Meatloaf + 1/2 Baked Sweet

Potato + BasicSpinach Salad

Tuesday Almond Chia Oatmeal

Meatloaf + Basic Spinach Salad

Spaghetti Sqaush + Sunday Marinara

Sauce

Wednesday Cashew MilkSpaghetti Squash

+ Sunday Marinara Sauce

Cedar Plank Salmon + Grilled Asparagus + Sweet potato Medley

Thursday Almond Chia Oatmeal

Broccoli Salad + Salmon

Baked Bell Pepper’s with Sunday Marinara

+ Rice

Friday 2 Hardboiled Eggs + Fruit Baked Bell Pepper Greek Salad + Grilled

Chicken

Saturday BLT-A Greek Salad + Chicken

Bison Burger + Sweet Potato Fries

Sunday Mini Fritata BBQ Chicken Salad Ono + Citrus Slaw+ Kale salad

Welcome to Week One


SUNDAY The Day Prior to Starting

Instructions

• Buy your groceries for the week (see week 1 shopping list), or at least the first part of the week. I find myself needing to go 2-3 times per week, especially if you want your meat and veggies to be fresher.

• Soak cashews today so you have fresh cold cashew milk for Tuesday am.

• Make spicy broccoli salad today for lunch tomorrow and snacks.• Grill or bake enough chicken for 2 lunches (and maybe even

tonight’s dinner)• Pre-portion out the broccoli salad + chicken for lunch Monday

and Thursday. • Hard boil at least 4 eggs, more if you have little ones to feed and

hard-boiled eggs are a great post-workout snack. • Optional: Prep veggies for egg scramble, turkey meatloaf,

spinach basic spinach salad and Sunday marinara sauce if you will be tight on time in evenings.

Sunday Prep


MONDAY Breakfast Lunch Dinner

At a Glace Avo Eggs Broccoli Salad + Chicken Breast

Turkey Meatloaf + 1/2 Baked Sweet

Potato + BasicSpinach Salad

Instructions

• In the evening pre-portion out leftover meatloaf + spinach salad for lunch tomorrow.

• Make cashew milk and portion into 8-16 oz. mason jars so they are ready to gonfor breakfast tomorrow and snacks this week.

• Optional: When prepping tonight’s dinner prep Wednesday nights sweet potato medley, refrigerate so all you need to do it put in the oven that evening.

• Optional: Make almond chia oatmeal tonight so it’s ready and just needs to be warmed-up tomorrow am.

TUESDAY Breakfast Lunch Dinner

At a Glace Almond Chia Oatmeal

Meatloaf + Basic Spinach Salad

Spaghetti Sqaush + Sunday Marinara

Sauce

Instructions

• Pre-portion out leftovers from tonight’s spaghetti squash + Sunday marina sauce for lunch Wednesday and about 4 cups of sauce for the baked bell peppers for Thursdays dinner.

• Optional: You can go ahead and prep the baked bell peppers just don’t bake them until ready to eat. Also you could replace the rice for the bell pepper with spaghetti squash to cut out the rice, but it will be more liquid, as the rice helps soak up the sauce.

Welcome to Week One


WEDNESDAY Breakfast Lunch Dinner

At a Glace Cashew MilkSpaghetti Squash

+ Sunday Marinara Sauce

Cedar Plank Salmon + Grilled Asparagus + Sweet Potato Medley

Instructions

• Optional: when making dinner you can prep tomorrow’s dinner tonight if you would like. Make extra rice tonight so you have about 1 1/3 cup extra rice to add to the bake bell pepper recipe. Boil the peppers then fill with the rice and sauce, cover and refrigerate. Tomorrow just pop in the oven for about 30 minutes at 350 and dinner will be ready!

• Optional: Be sure to make extra salmon tonight if you want 3-4 oz. for lunch tomorrow with leftover broccoli salad.

THURSDAY Breakfast Lunch Dinner

At a Glace Almond Chia Oatmeal

Broccoli Salad+ Salmon

Baked Bell Pepper’s with Sunday Marinara

+ Rice

Instructions

• For dinner, only cook the number of stuffed bell peppers you are going to eat. The recipe makes 4, so if you/family plan to only eat 2 keep the other 2 in the refrigerator and ready for lunch tomorrow. All you have to do is warm them up and enjoy!

• Optional: Hard boil eggs for a quick breakfast tomorrow, if you don’t have any ready to go.

Welcome to Week One


FRIDAY Breakfast Lunch Dinner

At a Glace 2 Hardboiled Eggs+ Fruit Baked Bell Pepper Greek Salad + Grilled

Chicken

Instructions• Make double the Greek salad recipe + chicken for lunch

Saturday. • Keep the dressing separate until ready to eat.

SATURDAY Breakfast Lunch Dinner

At a Glace BLT-A Greek Salad + Chicken

Bison Burger + Sweet Potato Fries

Instructions

• Make extra bacon (about an extra 4-8 oz.) with breakfast that you can add to your mini frittatas tomorrow.

• Optional: While grilling the bison (or beef/turkey/veggie) burgers you could also grill up the bbq chicken for tomorrows & Monday’s bbq chicken salad. Once done, slice the chicken and refrigerate so it’s ready to just add to the salads tomorrow.

• Optional: If making the bbq dressing to go with your sweet potato fries make and portion out enough for the bbq salads as well.

Welcome to Week One


SUNDAY Breakfast Lunch Dinner

At a Glace Mini Fritata Broccoli Salad + Chicken Breast

Ono + Citrus Slaw+ Kale salad

Instructions

• Your mini frittata recipe will make plenty of extra for another meal or two (breakfast Monday) and a snack during the week. Use the extra bacon you cooked from yesterday for your frittata.

• When chopping up the veggies for your frittata also prep veggies for the following recipes;

• BBQ chicken salad x 2 recipes • Citrus slaw x 2 recipes • Kale salad x 2 recipes

• When making dinner make enough citrus slaw for tonight’s dinner with Ono (or other white fish) and tomorrow’s citrus taco’s. I recommend making twice the recipe because the citrus slaw is amazing!

• The kale salad goes great with this meal so be sure to make double the recipe so you have kale salad for tomorrow’s lunch which you can add a protein source (chicken or tonight’s fish too) or eat ½ -1 whole avocado with your salad tomorrow. Be sure to let your kale salad sit for at least 10 minutes with the dressing to soften the kale before you eat.

• Soak almonds for at least 24 hours for almond milk and sprouted almonds if you would like to make those to snack on.

• Optional: precook your protein tonight along with tonight’s fish for tomorrow’s taco’s, then tomorrow night all you have to do it warm your protein and piece your meal together!

Welcome to Week One



Produce:(all numbers are minimum for recipes)• Broccoli• Spaghetti Squash• Sweet Potatoes/Yams 2 • Sweet Bell Peppers (2-4) • Mixed Greens (8-10 cups) • Spinach (4-10 cups) • Red Onion • White Onion 2 • Carrots (variety) • Mushrooms • Squash • Cucumbers 3+ • Tomatoes 2• Cherry Tomatoes (2-3 cups)• Corn on the cob (or small can)• Zucchini (2-4 long and skinny zucchini)• Avocados 4• Limes (4-8)• Fresh Cilantro• Bananas (need to be very ripe by Satur-

day)• Berries (whatever is freshest)• Additional fruit to snack on and to add



eggs)• Protein for Tacos (chicken, pork, or white

fish, 8 oz.)• Steaks (2 or 1 to share)

Wednesday night• Pork Chops (2-4)• Chicken Breasts (3-4)• Ground taco seasoned turkey (2 ½ lbs.) • Ground turkey (2 ½ lbs.)

Additional Items:• 1 can (6 oz.) chopped olives• 1 can (14.5 oz.) diced tomatoes with basil,


sauce.• 1-2 cans black beans• 1 can garbanzo beans• Greek yogurt• Cottage cheese• Lasagna noodles (or gluten-free lasagna

noodles)• Salsa• Optional: feta cheese• Optional: aged cheddar cheese• Gluten-free pancake mix

Nuts:• Raw walnuts ( ½-1 cup pieces)• Raw Almonds (2 cups)

Snack and additional lunch ideas this week:• Mini frittata • Apple + natural nut butter • Hummus + veggies • Fresh fruit or veggie juice • Cucumber salad • Almond milk • Sprouted almonds • Spaghetti squash + protein • Cottage cheese + fruit or walnuts • Easy guac. • Chocolate almond soufflé



Monday Mini Fritata Kale Salad Citrus Tacos

Tuesday Berry Spinach Smoothie BBQ Chicken Salad Cucumber Salad

+ 3oz. Steak

Wednesday Almond Milk Mini Fritata+ Cucumber Salad

Pork Chop + Mixed Greens Balsamic

Salad

Thursday 3 Egg Scramble Pork Chop+ Cucumber Salad

Zucchini Spaghetti Sautee + Baked

Chicken

Friday Cottage Breakfast

Mixed Greens Balsamic Salad

+ Chicken Taco Salad

Saturday Banana Pancake+ Eggs Taco Salad

Spaghetti Squash + Grilled Chicken

+ Avocado

Sunday Country Omelette Chopped Veggie Salad

Sunday Marinara Lasanga

+ Lentil Bruschetta

Welcome to Week Two



At a Glace Mini Fritata Kale Salad Citrus Tacos

Instructions

• If you pre-prepped everything last night then tonight’s citrus tacos will be easy to pull together. I do recommend pairing with a side of canned black beans + optionally rice (great if you have little ones to feed too!).

• Tonight, rinse off your almonds then continue on and blend enough for your almond milk. The rest of the almonds you can make sprouted almonds with so place in the oven (or dehydrator) on low overnight. Both are great snacks plus your almond milk will be ready for you to grab and go for breakfast on Wednesday & use it as your base for tomorrow’s smoothie!

• Optional: Get your smoothie ready tonight by placing all the ingredients in the blender (make sure the spinach is on the bottom) then place in your fridge so all you need to do in the morning is blend it up!

Welcome to Week Two


At a Glace Berry Spinach Smoothie BBQ Chicken Salad Cucumber Salad

+ 3oz. Steak

Instructions

• Check your almonds first thing when you get up so you don’t forget to take them out of the oven! Let them cool off then place in containers in 2-4 oz portions in the fridge, so you can grab and go. Almonds are a great after workout snack so throw one container in your bag for after your workout

• Your cucumber salad tonight will make enough for your lunch tomorrow or a couple snacks over the next 2 days.


Welcome to Week Two


At a Glace 3 Egg Scramble Pork Chop +Cucumber Salad

Zucchini Spaghetti Sautee + Baked

Chicken

Instructions

• 3-egg scramble for breakfast, once the eggs are almost cooked add in the ½ -1 cup of veggies of your choice. Or if you forgot to get them ready just add some salsa!

• When making tonight’s dinner, zucchini spaghetti sauté + chicken, bake triple the amount of chicken so you have enough for tomorrow’s lunch and Saturday’s dinner.

• Tonight, prep your lunch for tomorrow, basic spinach salad + chicken.

• Optional: prep all veggies needed for tomorrow’s dinner, taco salad, while you are making tonight’s dinner. Make enough taco salad for 2 meals. Also can prep veggies for Sunday’s country omelet, the sweet potato hash sauté.


At a Glace Almond Milk Mini Fritata+ Cucumber Salad

Pork Chop + Mixed Greens Balsamic

Salad

Instructions

• Chop up an extra ½-1 cup of veggies to add to your egg scramble tomorrow morning.

• I recommend making double tonight’s dinner of pork chops + mix greens balsamic salad. The pork chop will be for tomorrow’s lunch; the extra mixed greens salad will be for Friday’s lunch. If you prefer to eat a different lunch check out the list of quick on the go snacks because those can make for easy lunches too!

• Optional: Need more to eat? Make the sweet potato medley recipe to go with tonight’s dinner. Leftovers can go with your scrambled eggs tomorrow morning too.


Welcome to Week Two


At a Glace Banana Pancake+ Eggs Taco Salad

Spaghetti Squash + Grilled Chicken

+ Avocado

Instructions

• Enjoy a family breakfast today as you cook your banana pancakes (or protein pancakes) + eggs + bacon (optional of course). If you cook up bacon keep some extra for tomorrow’s omelet.

• The rest of your meal’s today are quick an easy as everything is already prepped, so all you have to do is warm your meals up (or eat cold if you prefer). This is a great option if you have a jam-filled sports day.

• Optional: if you want fresh cold nut milk for Monday you need to start soaking them tonight.


At a Glace Cottage BreakfastMixed Greens

Balsamic Salad+ Chicken

Taco Salad

Instructions

• When making tonight’s dinner, taco salad, make enough so you have an easy lunch tomorrow. Just keep the lettuce separate until you are ready to eat tomorrow.

• Optional: leftover taco meat goes great with an egg scramble. • When prepping your taco salad cut up veggies for Sunday’s

country omelet. • Optional: bake the spaghetti squash tonight (or tomorrow am)

for Saturday’s dinner. Remember your chicken is already done too.

• Try spicy cucumber margarita with dinner (virgin option too).



At a Glace Country Omelette Chopped Veggie Salad

Sunday MarinaraLasanga + Lentil

Bruschetta

Instructions

• It’s omelet day! Yes they take more time but taste so good when you can make the extra time for breakfast.

• It’s a big day of prep, for lunch you can get all your veggies chopped for:

• Chopped veggie salad (plus get tomorrow’s portioned out and ready)

• Make the lentil bruschetta salad to go with lasagna tonight. Or if you prefer you could do a mixed greens balsamic salad. Portion out some lentil bruschetta salad to go with lasagna for Tuesday’s lunch. It also makes a great high-protein snack.

• Get your Sunday marinara sauce started for tonight’s lasagna.

• Veggies for Monday’s egg scramble and Wednesday’s Spanish egg scramble. Or you can add leftover sweet potato hash sauté from today’s country omelet.

• Prep your crock-pot-chicken today so you can start the crock-pot tomorrow morning.

• Veggies for Monday’s crock-pot chicken and Tuesday’s veggie soup.

• I do recommend starting your sauce when you are prepping your lunch as it takes a little time to prep and it’s good to let it simmer for some time.

• The lasagna, it’s delicious and this recipe makes A LOT! So if you want to eat lasagna every night this week you could do so. However, I like to make the entire recipe and then freeze about half of it after it’s cooked. That way I’ll have it for an evening when there’s just no time to cook, plus still have leftovers for a couple more meals. You could also do a half size of lasagna and keep the sauce for other meals this week like you had in week 1. Or skip the lasagna all together and enjoy the sauce over spaghetti squash, top with cottage cheese, or enjoy the sauce as a stand-alone.

• If you want nut milk this week start soaking the nuts today so you can have fresh cold nut milk starting Tuesday morning.

Welcome to Week TwoWelcome to Week Two



Produce:(all numbers are minimum for recipes)• Lentils (preferably cooked, at least 2-3

cups) • Sweet Potatoes/yams 2+ • Sweet Bell Peppers (4-6, at least 1 sweet

red bell pepper) • Mixed Greens (8 cups) • Spinach (8 cups) • Red Onion 3 • White Onion (4-6) • Carrots (variety 6+ large) • Mushrooms (12-15) • Squash (4-6) • Cucumbers (2-4) • Tomatoes 8+ • Green Beans • Cherry Tomatoes (2-3 cups) • Zucchini (4-6 long and skinny zucchini) • Avocados 4 • Limes 4+ • Berries (whatever is freshest) • Additional fruit to snack on and to add


• Fresh Basil


eggs)• Whole chicken• 16 oz. white albacore canned tuna

Thursday night• Pork Chops (2-4)• Steaks (about 8 oz.)• Chicken Breasts (4-5)• Bacon (8-16oz)

Sunday (end of the week)• Wild Halibut (enough for 28-16 oz.)

Additional Items:• 1 can (6 oz.) tomato paste• 1 can black beans• Panko (gluten-free)• Steal cut oats• Optional: Cottage cheese• Optional: Feta cheese• Optional: Aged cheddar cheese• Optional Greek yogurt

Nuts • Macadamia nuts (1 cup)

Snack and additional lunch ideas this week: • Hardboiled eggs + fruit • Overnight oats • Nut milk • Tuna salad • Veggie soup • Lentil bruschetta salad • Apple + natural nut butter • Hummus + veggies • Fresh fruit or veggie juice • Cottage cheese + fruit or walnuts • Easy guac. • Cocoa almond treats



Monday 3 Egg Scramble Chopped Veggie Salad

Crock-Pot Chicken Dinner

Tuesday Nut MilkSunday MarinaraLasanga + Lentil

Bruschetta

Veggie Soup

Wednesday Avo Eggs Veggie Soup

Sunday Marinara Lasanga + Mixed Greens Balsamic

Salad

Thursday Overnight Oats Tuna SaladZucchini Spaghetti

Sautee+ Grilled Pork Chops

Friday Overnight Oats Pork Chops+ Veggie Soup

3 oz. Steak + Veggie Kabobs

Saturday BLT-A Tuna SaladSpicy Italian Chicken

+ Mixed GreensBalsamic Salad

SundayPouched Eggs+ Gluten FreeFrench Toast

Cucumber Salad + Grilled Chicken

MacadamiaCrusted Halibut

+ Veggie Medley

Welcome to Week Three



At a Glace 3 Egg Scramble Chopped Veggie Salad


Instructions

• Grab a nut milk (8-16 oz.) to go for breakfast, plus a piece of fruit if you need more to eat.

• Start your crock-pot chicken on low for 8 hours first thing in the morning.

• For dinner remove the chicken and veggies to eat tonight. Then refrigerate the chicken broth, some onions and any leftover chicken after tonight’s dinner if you want to add some chicken to the veggie soup. You can actually leave in the crock-pot if you have room and go ahead and add your pre-prepped veggies. Otherwise place in another smaller container and put together with veggies in the crock-pot tomorrow morning.



At a Glace Nut MilkSunday MarinaraLasanga + Lentil

Bruschett Veggie Soup

Instructions

• Grab a nut milk (8-16 oz.) to go for breakfast, plus a piece of fruit if you need more to eat.

• Start the crock-pot chicken veggie soup on low for 6-8 hours.• Refrigerate leftover soup (or freeze if there’s more then you know

can be eaten in a couple meals). Portion out for lunch tomorrow and Friday too.



At a Glace Avo Eggs Veggie Soup

Sunday Marinara Lasanga + Mixed Greens Balsamic

Salad

Instructions

• When warming up tonight’s leftover lasagna + mixed greens balsamic salad, prepare double the mixed greens salad for Saturday’s dinner and prepare tomorrow’s lunch, tuna salad. You should have enough tuna salad for lunch Thursday and Saturday. Or switch it out for egg salad if you’re pregnant.

• Start your overnight oats right before you go to bed.



At a Glace Overnight Oats Tuna SaladZucchini Spaghetti

Sautee + Grilled Pork Chops

Instructions

• Enjoy your overnight oatmeal for breakfast and portion out the rest for breakfasts or snacks. If you are making for just one, I recommend making only half the recipe. Overnight oats are great with little ones.

• When preparing tonight’s dinner pork chops + zucchini spaghetti sauté make enough pork for tomorrow’s lunch to go with leftover veggie soup.



At a Glace Overnight Oats Pork Chops+ Veggie Soup

3 oz. Steak + Veggie Kabobs

Instructions

• When prepping your veggie kabobs for tonight’s dinner, also prep Sunday’s Veggie medley or for ease could do the veggie kabobs too and double tonight’s recipe.

• The veggie kabobs taste great with a little BBQ Dressing.



At a Glace BLT-A Tuna SaladSpicy Italian Chicken

+ Mixed GreensBalsamic Salad

Instructions

• Breakfast is BLT-A, cook extra bacon if you want to add it with your French toast + poached eggs tomorrow.

• If you have little ones, tonight is a great night for pizza to go along with the spicy Italian chicken. When making the basic tomato sauce, keep half of it to add to a store bought crust and add preferred toppings. The other half of the tomato sauce will make the spicy Italian chicken recipe. The mixed greens balsamic salad is already in your fridge. Once chicken is done, serve over mixed greens.



At a GlacePouched Eggs+ Gluten FreeFrench Toast

Cucumber Salad + Grilled Chicken

MacadamiaCrusted Halibut

+ Veggie Medley

Instructions

• Breakfast is pouched eggs + gluten-free French toast (+ add a piece or two of bacon). A very satisfying meal to start your day off, plus kids will enjoy the French toast. Serve topped with honey butter or natural nut butters.

• When making the cucumber salad + chicken make enough for 1-2 more meals this week.

• Dinner is macadamia-crusted halibut! If you’re veggies are al-ready cooked just warm them up while the halibut bakes. This recipe makes enough for dinner tomorrow. Just pop in the oven tomorrow night to warm up.



Breakfast• Almond Chia Oatmeal• Avo Eggs• Banana Pancakes• BLT-A• Cottage Breakfast• Country Breakfast• Country Omelet• 3 Egg Scramble• French Toast • Mini Frittata• Overnight Oats

Salads• Basic Spinach Salad• BBQ Chicken Salad• Chopped Veggie Salad• Cucumber Salad• Egg Salad• Grapefruit Kale Salad• Greek Salad• Lentil Bruschetta Salad• Mixed Green Balsamic Salad• Spicy Broccoli Salad• Tuna Salad

Dinners• Baked Bell Peppers• Basic Tomato Sauce• Citrus Slaw• Citrus Tacos• Cedar Plank Salmon• Crock-Pot Chicken Dinner• Grilled Asparagus• Grilled Veggie Kabobs• Ground Meat Sunday Marinara

Sauce• Homemade Chicken Nuggets• Macadamia Crusted Halibut• Pumpkin Turkey Chili• Spaghetti Squash• Spicy Italian Chicken• Sunday Marinara Lasagna• Sweet Potato Fries• Sweet Potato Medley• Turkey Meatloaf• Vegetable Medley• Veggie Soup• Zucchini Spaghetti Sauté• Protein Cooking Instructions

Snacks• Quick + Easy + Healthy Snack Ideas• Chocolate Almond Zucchini Soufflé• Chocolate Chip Almond Cookies• Cocoa Almond Treats• Guacamole + Easy Guac• Sprouted Almonds• Veggie Dip

Drinks• Grapefruit-Basil Refresher• Strawberry-Lemon Cocktail• Spicy Cucumber Margarita• Nut Milks (Raw Almond & Raw

Cashew)• Spinach Berry Smoothie• Watermelon Mock tail


Recipe Index

BREAKFASTRECIPES


• Almond Chia Oatmeal• Avo Eggs• Banana Pancakes• BLT-A• Cottage Breakfast• Country Breakfast

• Country Omelet• 3 Egg Scramble• French Toast • Mini Frittata• Overnight Oats

BREAKFAST

Almond Chia

Oatmeal [Makes 2-4 Servings]

INGREDIENTS:• ½ cup steel-cut oatmeal• 2 cups water• 2 tablespoons almond butter• 2 tablespoons chia seeds• 1-2 cups of blueberriesOptional:Use quicker cooking 8-minute steal cut oatmeal. Add additional water, milk, almond milk, coconut milk, etc. to make oatmeal thinner.

Did you try this recipe? Share a photo and hashtag #KnockedUpFitRecipes on Instagram!

PREPARATION:1. In a pot, add water and oatmeal. Bring to boil, then

turn to medium-low heat.2. Continue cooking for 45-60 minutes (or less if you’re

using quicker-cooking 8minute steal cute oatmeal).3. Once almost done, add chia seeds and almond

butter.4. Top with ½-1 cup blueberries

Refrigerate. Best if eaten within 2-3 days of making.

Extra makes for an easy quick breakfast or snack over the next 2-3 days.Copyright 2014 Core Athletica Inc.®

BREAKFAST

Avo Eggs [Makes 1 Serving]

INGREDIENTS:• ½ tablespoon coconut oil • 2-3 eggs • ½ avocado (sliced) Optional:Season with sea salt and pepper or salsa for added flavor!


PREPARATION:1. In a nonstick skillet, over low to medium heat, add

the coconut oil. 2. Once coconut oil has melted add 2-3 whole eggs,

let cook mostly on one side, then flip and continue cooking just another minute or so on the other until the white is cooked but the yellows are still soft.

3. Add to your plate then top with avocado and additional seasoning.

This is my go-to-breakfast that I eat regularly, high in protein and healthy fats to start my day off right. Plus it’s pretty quick to make. I can start my

eggs while I’m getting ready and making coffee too!


BREAKFAST

Banana Pancakes

[Makes 4-6 Servings]

INGREDIENTS:• ½ cup gluten free pancake

mix• 3 eggs• 2 ripe bananas (mashed)• ¼-½ cup blueberries• 1 tablespoon butter

(softened)Optional:May substitute coconut oil for butter.


PREPARATION:1. Preheat oven to 200 degrees. Heat griddle over

medium heat.2. Mash bananas in bowl.3. Add pancake mix, eggs, and butter. Mix well.4. Working in batches, pour batter by 1/8 cupful onto

griddle.5. Add several blueberries. Flip pancakes to cook both

sides.6. Cook until golden. Transfer pancakes onto baking

sheet.7. Place in oven to keep warm.

Best fresh but are also good later on. Eat within 2-3 days of making and refrigerate.


BREAKFAST

BLT-A[Makes 4 Servings]

INGREDIENTS:• 8 oz. Nitrate/Nitrite-free

bacon (cooked)• 8+ big leaves of Romaine or

Buttercup lettuce• 2 medium-large tomatoes

(sliced)• 1 to 2 avocados (thinly sliced)• 4 slices Gluten-free bread• Mayonnaise to tasteOptional:May use lettuce as bread or toast bread if preferred.


PREPARATION:1. Cook bacon on stove over moderate heat.2. Layer bacon, tomatoes, avocado, and lettuce on

bread with a dab of mayo.

Refrigerate extra ingredients. Best if eaten within2-3 days of making.


A great option for dinner too!

BREAKFAST

Cottage Breakfast

[Makes 1 Serving]

INGREDIENTS:• ½-1 cup cottage cheese • ½ - 1 cup berries (sliced) • 1-2 tablespoons walnuts (pieces)


PREPARATION:1. Add cottage cheese to bowl (or cottage to go) then

add berries and walnuts.

Refrigerate extra servings. Best if eaten within 2-3 days of making.

An easy on-the-go breakfast or snack!


BREAKFAST

Country Breakfast

[Makes 4 Servings]

INGREDIENTS:• 6-8 eggs • ½ tablespoon coconut oil • Banana Pancakes • 8 oz. Bacon (or make double for

leftovers) • 1-2 cups veggies (diced) or

leftover sweet potato hash sauté from the country omelet recipe.

Optional:Season eggs with sea salt and pepper or salsa for added flavor!


PREPARATION:1. In a nonstick skillet, over low to medium heat, start

the bacon. As bacon gets done place in the oven on low to keep it warm.

2. Prepare and cook the banana pancakes. 3. Scramble the eggs, then when almost done add

veggies or leftover sweet potato hash sauté. 4. Plate everything together and enjoy a delicious

family meal together!

Refrigerate leftover bacon and pancakes. Best eaten within 2-3 days.

A favorite for my entire family to enjoy on a weekend morning, or even for dinner!Copyright 2014 Core Athletica Inc.®

BREAKFASTCountry Omelet [Makes 1 Serving]

With Sweet Potato Hash

Sauté [Makes 2-4 Servings]

INGREDIENTS:• ½ tablespoon coconut oil • 2-3 eggs • ½ -1 cup sweet potato hash sauté • 1 oz. aged cheddar • 1-2 tablespoons bacon (pieces) • ½ avocadoSweet Potato Hash Sauté• 2 tablespoons coconut oil or butter • 1 white onion (diced) • 1 small sweet potato (diced) about

1 – 1 ½ cups • 1-2 sweet bell peppers (diced) • Sea salt and pepper to taste Optional:Season sauté with cayenne pepper for added spice!


PREPARATION:1. In a nonstick skillet, over low to medium heat,

add the coconut oil or butter and onions. Stirring occasionally let onions sauté for about 10 minutes.

2. Then add in sweet potatoes, cover and continue cooking, stirring occasionally.

3. Once sweet potatoes start to soften add the bell peppers. Turn heat to low and continue cooking for another 5 minutes.

4. Once the hash is started scramble 2-3 eggs and add to small pan on medium heat. Flip when fully cooked on one side, and then add the cheese, hash and bacon. Fold over to create your omelet. Then plate and add avocado on top. Serve and Enjoy!

Omelet is best fresh, but you can refrigerate leftover hash and add to an egg scramble in the next 2-3 days.


BREAKFAST

3 Egg Scramble

[Makes 1 Serving]

INGREDIENTS:• ½ tablespoon coconut oil• 3 eggs• ½ cup veggies (chopped)

(onion, bell peppers, mushrooms, squash, etc.)

• ½ cup spinach (or if you prefer other veggies)

• sea salt and pepper to taste Optional:For added spice add ½ tsp of cayenne pepper or top with some salsa once cooked. Use leftover sweet potato hash sauté from country omelette in place of veggie.


PREPARATION:1. In a nonstick skillet, over low to medium heat, add

the coconut oil.2. In a small bowl whip the eggs, then add to skillet

once oil is melted, stirring occasionally.3. Once eggs start to set add all the veggies and

continue slowly stirring until done. Serve and enjoy!


Egg scrambles are great for quick dinners too!

BREAKFASTGluten

Free French Toast

[Makes 6 Servings]

INGREDIENTS:• 3 eggs• 1 teaspoon cinnamon • 6 slices gluten-free breadOptional:For added sweetness top with a sprinkle of soft homemade honey butter. 1 part raw honey to 2 parts real butter. Kids love topped with natural peanut butter.


PREPARATION:1. Warm a flat skillet on medium (or slightly lower) heat. 2. Mix in small baking pan 3 eggs and cinnamon. Add

a couple slice of bread and let soak up the egg mixture on both sides.

3. Add a small amount of coconut oil or butter to skillet so bread doesn’t stick then add the soaked bread to the skillet.

4. Cook until slightly browned. 5. Serve and Enjoy!

Refrigerate extra French toast for another breakfast or snack. Best if eaten within 2-3 days of making.

Goes great with a slice of bacon or sautéed spinach and a poached egg or two on top!


BREAKFAST

Mini Frittata

[Makes 12 Frittata]

INGREDIENTS:• 8 eggs• 1/3 cup 2% Greek yogurt• ½ cup + Bacon• 1 tablespoon butter (softened)• 1 tablespoon cayenne pepper• 2 teaspoons pepper• 1 teaspoon sea salt• 2-3 cups vegetables (diced)(2

bell peppers, ½ onion, 1 zucchini) Optional:Substitute or add other vegetables if desired. Add cheese on top of each frittata if desired.


PREPARATION:1. Preheat oven to 350 degrees.2. Combine eggs, Greek yogurt, butter, cayenne

pepper, sea salt, pepper. Beat on medium until well mixed.

3. Stir in vegetables and bacon.4. Place parchment paper in each cupcake holder.

Pour ¼ cup of mixture in each holder.5. Bake for 30 minutes.6. Add cheddar cheese on top of each if desired.7. Let sit for a few minutes to cool. Serve and enjoy!

Refrigerate extra frittata. Best if eaten within 2-3days of making.

A favorite for a quick breakfast on the go, the next day or for appetizers or even as a dinner

paired with the Kale Salad.


BREAKFAST

OvernightOatmeal

[Makes 8 Servings]

INGREDIENTS:• 2 cups steel-cut oatmeal• 8 cups water • 2-4 tablespoons almond

butter • 1 teaspoon cinnamon (or

more if you like) Optional:For added sweetness add 2 tablespoons maple syrup to crock-pot, or top served oatmeal with a sprinkle of raw honey.


PREPARATION:1. In crock-pot, add water, oats, almond butter, maple

syrup, and cinnamon.2. Right before you go to bed stir oats and start crock-

pot turning on low for 8 hours.3. Upon waking your breakfast will be ready! Just

portion out and top with ½-1 cup of berries, and Enjoy!

Refrigerate or freeze extra. Best if eaten within 2-3 days of making.

Extra makes for an easy quick meal or snack.


SALADRECIPES


• Basic Spinach Salad• BBQ Chicken Salad• Chopped Veggie Salad• Cucumber Salad• Egg Salad• Grapefruit Kale Salad

• Greek Salad• Lentil Bruschetta Salad• Mixed Green Balsamic

Salad• Spicy Broccoli Salad• Tuna Salad

Basic Spinach

Salad [Makes 2 Servings]

INGREDIENTS:• 4 cups spinach• ¼-½ red onion (thinly sliced)• 1 cucumber (thinly sliced)• ½-1 cup veggies (your choice,

thinly sliced)Dressing• 2-3 tablespoons extra virgin oil

olive• 2-3 tablespoons balsamic vinegar• sea salt and pepper to taste


PREPARATION:1. Combine all the dressing ingredients together in a

small bowl, portion out if prepping for lunch on the go.

2. Combine the spinach and veggies together. If prepping for a later meal, portion out and keep dressing separate. If serving, drizzle with dressing add protein if you like.

3. Serve and Enjoy!

Refrigerate. Dressing is best kept separate until ready to eat and I recommend keeping this dressing at room temperature. Best if eaten within 2-3 days of making.

SALADS

This is a simple yet super healthy salad to have on hand and ready to grab and go or

add it as an addition to any meal. Copyright 2014 Core Athletica Inc.®

BBQ Chicken

Salad [Makes 2 Servings]

INGREDIENTS:• 1-2 chicken breasts• 4 cups mixed greens• ½ cup black beans • 1 corn on the cob (grilled)• ¼-½ cup cilantro• 1 sweet bell pepper (thinly sliced)• 1 avocado (sliced)• 1-2 tomatoes (sliced)• ¼-½ red onion (thinly sliced)• ½ jicama (sliced)Dressing: • 3 tablespoons Veggie Dip• 2 tablespoons BBQ sauce


PREPARATION:1. Grill the chicken (or you can bake it too) at the very

end brush on BBQ (your choice). Grill the corn with the chicken or you can cook it on the stove in a pot of water (boil water and place ear of corn in for 5-10 minutes). Cut the corn off the cob.

2. Combine all the veggies together in a bowl (or in 2 bowls for serving).

3. Combine all the dressing ingredients together in a small bowl.

4. Slice the chicken and add to the salad, then drizzle with dressing.

5. Extra veggies not used on salad go great to snack on with the veggies dip or the BBQ salad dressing.

6. Serve and Enjoy!

Refrigerate extra (best if dressing is kept separate until ready to eat). Best if eaten within 2-3 days of making.

SALADS


Chopped Veggie Salad

[Makes 2 Servings]

INGREDIENTS:• 2-4 cups of mixed greens &/or spinach • 1 whole sweet bell pepper (chopped) • 1 cup pre-cooked lentils • 2-3 pre-cooked beets (chopped) • 10-15 long green beans (cut in long

pieces) • 3-4 carrots (chopped) • 2-3 tomatoes (chopped) • 1 cup blueberries • 1-2 avocados (chunked) • ½ cup walnuts (pieces) • any additional veggies you would like!

Dressing: • 4 tablespoons extra virgin olive oil • 6 tablespoons balsamic • sea salt and black pepper to taste • any fresh citrus can also be added Optional: Add 1-2 cooked chopped chicken breasts or other protein you may have leftover in your fridge. For added protein if you don’t add any meat you can add an additional 1 cup of lentils.


PREPARATION:1. Combine all the veggies and

blueberries in a large bowl. 2. Portion out into 4 servings.

Top what you are going to eat currently with ¼-1/2 avocado and walnuts.

3. Combine the salad dressing ingredients or drizzle about 1 tablespoon of each olive oil and balsamic on each salad. Be sure to keep the salad dressing, avocado, and walnuts separate from the extra portions of chopped veggies salad until ready to eat.

4. Serve and Enjoy!

Refrigerate extra (best if dressing is kept separate until ready to eat).

SALADS


Cucumber Salad


INGREDIENTS:• 2-3 cucumbers (sliced and

quartered)• 2-3 avocados (sliced)• 2 limes• ¼-½ red onion (chopped)• 1 cup+ cherry tomatoes (halved)• 2-4 tablespoons extra virgin olive

oil*• 2-4 tablespoons apple cider

vinegar*• salt and pepper to tasteOptional: Add feta cheese to taste. Use a cilantro dressing instead. The Trader Joe’s Cilantro Dressing is good with this.


PREPARATION:1. Slice avocados. In a small bowl, squeeze limejuice

onto sliced avocados. Be sure to stir gently to cover all the avocado pieces with limejuice. Let sit while completing next step.

2. Combine sliced/chopped vegetables in large bowl with olive oil, vinegar, salt and pepper. Mix together.

3. Add the avocado and lime juice. Mix together.

Refrigerate. Best if eaten within 2 days of making.

This cucumber salad pairs great with grilled pork or chicken, or as a snack on it’s own.

SALADS


Egg Salad [Makes 2-3 Servings]

INGREDIENTS:• 6 hardboiled eggs• ¼ cup chopped pickles• 1 tablespoon mayo• 2+ tablespoons mustard • salt and pepper to taste Optional: May add cayenne pepper for added spice.


PREPARATION:1. Mash eggs in bowl.2. Add rest of ingredients. Mix well.


SALADS

Serve with 2 cupsof spinach for a complete meal.


Grapefruit Kale Salad

[Makes 2 Servings]

INGREDIENTS:• 8 cups of kale (torn in smaller

pieces)• 1 grapefruit • 1 avocado (cut into chunks)• 1-2 tablespoons extra virgin olive

oil Optional: Add ¼ cup feta for awesome flavor!


PREPARATION:1. Peel or cut off the skin of the grapefruit, then slice

out all the slices of grapefruit for the salad. Then Squeeze the rest of the juice from the grapefruit into the salad bowl.

2. Add olive oil, vinegar, and sea salt to make the dressing, then add the kale and stir so it’s covered with the dressing. Let sit for about 10 minutes to soften.

3. Then add the grapefruit slices and avocado to the salad.

4. Serve and Enjoy!


SALADS

Double the recipe for extra

for lunch tomorrow!


SALADS

Greek Salad [Makes 2 Servings]

INGREDIENTS:• 1-2 precooked chicken breast• 3-4 cups of spinach• 2 bell peppers (chopped)• 3 tomatoes (cut into chunks)• 1 red onion (thinly sliced) • 1 cucumber (quartered or sliced) • 1 cup kalamata black olives (or ½

cup of tapanade) • ¼ cup feta Dressing: • 2-3 tbsp extra virgin oil olive• 2-3 tbsp balsamic vinegar• sea salt and black pepper to taste



small bowl. 2. Combine all the veggies together in 2 bowls, add

sliced chicken on top and drizzle dressing on top. 3. Serve and Enjoy!


Double the recipe for extra for lunch tomorrow!


Lentil Brochette

Salad [Makes 4-6 Servings]

INGREDIENTS:• 2 cups pre-cooked lentils • 14.5 oz container of pre-made

brochette • ¼ - ½ cup feta cheese


PREPARATION:1. Combine everything in a glass container and

refrigerate.

Refrigerate extra. Best if eaten within 2-3 days of making.

SALADS

A declivous side w

ith lasagna

or as a snack on

it’s own!


Mixed Greens

Balsamic Salad

[Makes 2 Servings]

INGREDIENTS:• 1-2 precooked chicken breasts • 4 cups mixed greens &/or spinach• 2 bell peppers (chopped)• 1 cup cherry tomatoes • ½ cup blueberries • ½ cup strawberries (sliced) • 2 persian cucumbers (quartered) • 1 avocado (cut into chunks) Dressing: • 2-3 tbsp extra virgin oil olive• 2-3 tbsp balsamic vinegar• 1-2 tbsp fresh squeezed lemon or

lime juice• sea salt and black pepper to taste



small bowl. 2. Combine all the veggies, and fruit together in 2

bowls, add sliced chicken and drizzle dressing on top.

3. Serve and Enjoy!


Double the recipe for extra for lunch tomorrow!

SALADS


Spicy Broccoli

Salad [Makes 4-6 Servings]

INGREDIENTS:• 4-5 cups of broccoli (chopped)• ¼-½ cup red onion (chopped)• ½ cup walnuts (pieces)• ¼ cup mayo• 1 teaspoon cayenne pepper• ½ teaspoon sea salt• 1-2 tablespoons apple cider

vinegar


PREPARATION:1. Add mayo, vinegar, cayenne pepper, sea salt and

mix well. 2. Then add the broccoli and mix well.3. Add red onion and walnuts to finish and mix well

again. Serve and Enjoy!


SALADS

This is a great recipe to make for snacks during the week or to pair with a protein for lunch.


Taco Salad [Makes 4-5 Servings]

INGREDIENTS:Meat• 1 ¼ lb. taco seasoned ground

turkey• 2 tablespoons extra virgin olive oil• 3 gloves garlic (minced)• 1 sweet bell pepper (diced)• 1 white or yellow onion (diced)• ½ can of black beans• ½ can of pinto beans• 1 whole ear of corn (roasted,

boiled, or small can of corn)


PREPARATION:1. On low heat in large skillet add olive oil and sauté

minced garlic for about 1-2 minutes.2. Add onion and bell pepper, sauté until onions are

translucent.3. Add ground turkey and cook until turkey is browned.4. Add beans and corn, sauté together. 5. While meat is cooking prepare salad.6. Combine all the salad veggies (lettuce, bell peppers,

beans, and tomatoes) together (or portion out 4 portions, 2 for dinner and 2 for another meal).

7. Add meat on top, then sliced avocado, and finish by adding fresh cilantro, dressing or limejuice, and salsa

8. Serve and Enjoy!


SALADS

Salad• 6-8 cups of mixed greens &

spinach • 2 whole sweet bell pepper (thinly

sliced)• ½ can of black beans• ½ can pinto beans• 2-3 tomatoes (chunked)• ½ cup fresh cilantro • 1-2 avocados (sliced)• salsa to taste• any additional veggies you would

like!

OptionalTop with a cilantro dressing. For a spicy kick add 1 jalapeño, Anaheim chili, or serano pepper depending on your desired heat. Add shredded Mexican blend of cheese on top. Instead of making a dressing try just squeezing fresh lime juice over the salad.


Tuna Salad [Makes 4 Servings]

INGREDIENTS:• 1 16 oz. can albacore tuna• ¼-½ cup green olives• ½-1 sweet bell pepper• 2 tablespoons red onion (diced)• 2 tablespoons mayo• 2-3 tablespoons balsamic vinegar• 8 cups spinachBalsamic Dressing:• 2-3 tablespoons extra virgin olive

oil• 4-6 tablespoons balsamic vinegarOptional: May substitute mayo for extra virgin olive oil or Greek yogurt.


PREPARATION:1. Combine tuna, mayo, balsamic, olives, bell pepper,

and onion. Mix well.2. Add olive oil and balsamic in a small separate

container.3. Serve each portion over two cups of spinach, the

extra servings portion out and refrigerate.4. Add 1-2 tablespoons of balsamic dressing to salad

and keep the rest in small container until you are eady to eat the other portions at another meal.


SALADS

If you are pregnant I recommend limiting your intake of tuna to 1 can/week max. So you may need to replace your tuna salad with egg

salad or make half this recipe. Copyright 2014 Core Athletica Inc.®

DINNERRECIPES


• Baked Bell Peppers• Basic Tomato Sauce• Citrus Slaw• Citrus Tacos• Cedar Plank Salmon• Crock-Pot Chicken Dinner• Grilled Asparagus• Grilled Veggie Kabobs• Ground Meat Sunday

Marinara Sauce• Homemade Chicken

Nuggets

• Macadamia Crusted Halibut

• Spaghetti Squash• Spicy Italian Chicken• Sunday Marinara Lasagna• Sweet Potato Fries• Sweet Potato Medley• Turkey Meatloaf• Vegetable Medley• Veggie Soup• Zucchini Spaghetti Sauté• Protein Cooking

Instructions

DINNERBaked

Bell Peppers

[Makes 4 Servings]

INGREDIENTS:• 4 sweet bell peppers• 2 cups of Sunday Marinara Sauce• ½ cup jasmine rice


PREPARATION:1. Start the rice first, cook ½ cup of rice with 2 cups of

water on the stovetop.2. In a large pot of boiling water preboil the peppers

until just tender, about 2-3 minutes. Remove with slotted spoon and dry.

3. Preheat oven to 350 degrees.4. Mix rice and Sunday marinara sauce then place

inside each pepper.5. In baking dish add about 1/8 inch of water to just

cover the bottom. Place the filled peppers in the baking dish.

6. Bake for 25-30 minutes until the sauce in the middle is completely heated.

7. Remove and let rest for 10 minutes.8. Serve and Enjoy!

Refrigerate extra peppers. Best if eaten within 2-3 days of making.

These baked bell pe

ppers

make for good lefto

vers

to warm up for lunch or

dinner tomorrow. So make

extra if you have busy

days ahead!


DINNER

Basic Tomato Sauce


INGREDIENTS:• 2 tablespoons extra virgin olive oil• 2 garlic cloves (minced or diced)• 1 can (6 oz.) tomato paste• 2-3 cups big chunked tomatoes

(remove some of the skins)• ½ teaspoon sea salt and black

pepper


PREPARATION:1. In small or medium pot combine olive oil and garlic

on low heat for a couple minutes.2. Add tomato paste and tomatoes. Cover and cook

on low for 30-45 minutes, or until tomato chunks soften and sauce is smooth. Stir occasionally.

3. Turn off heat and remove lid. Let sit until sauce thickens (about 30 minutes).

Refrigerate or freeze extra. Best if eaten within 2-3 days of making.

This is a great basic tomato

sauce. Makes enough sauce for

two large pizzas and a gr

eat

base with the Spicy Italian

Chicken recipe.


DINNERCedar Plank

Salmon[Makes 2-4 Servings]

INGREDIENTS:• 1 cedar plank• 1 large salmon filet with skin (about

16oz.)• ¼ tablespoon extra virgin olive oil• 2 cloves fresh garlic (minced)• 1 tablespoon soy sauce• ½ teaspoon sea salt• ½ teaspoon black pepper• 2 tablespoons rice vinegar• 2 tablespoons brown sugarOptional:Omit the 2 tablespoons of brown sugar to keep all added sugars out.


PREPARATION:1. Place cedar plank in water at least 1 hour before

cooking.2. Place salmon in large baking dish.3. Mix olive oil, garlic, soy sauce, sea salt, pepper, rice

vinegar and brown sugar together, then spread over fish.

4. Cover fish and place in fridge for at least 30-60 minutes before cooking.

5. Preheat grill and place salmon directly on cedar plank on the grill for 20-25 minutes until firm, slightly pink in the middle, and brown around the edges.

Refrigerate extra. Best if eaten within 2 days of making.


DINNER

Citrus Slaw


INGREDIENTS:• 1 cup thinly sliced green cabbage• ½ cup thinly sliced red cabbage• ½ red, yellow, or orange sweet bell

pepper diced• ½ small red onion, sliced into thin

strips• ¼ cup of fresh basil, chopped• 2 tbsp fresh cilantro, chopped• 1 large orange peeled and

sectioned• 1 tbsp olive oil• ¼ tsp garlic salt• ¼ tsp sea salt• 1/8 black pepper• 1 fresh squeezed lime


PREPARATION:1. Combine everything into a large bowl and

refrigerate.2. If adding avocado add right before serving.

Refrigerate. Best if eaten fresh within 2-3 days of making.

Optional:½ to 1 avocado, diced – goes great with fish or chicken tacos. 2 to 4 tbsp mayo – makes it a creamy citrus slaw, goes great with grilled fish.


DINNER

Citrus Tacos[Makes 4 Servings]

INGREDIENTS:• 8-12oz. ounces protein of choice

(white fish, chicken, or pork)• Citrus Slaw (see citrus slaw recipe)• 4 corn tortillas• 1-2 avocados (sliced)Optional:For a spicy kick add ½-1 diced jalapeño to the citrus slaw. Or a vegetarian meal you could replace protein with black beans or eat as a bowl with rice, black beans and citrus slaw on top!


PREPARATION:1. If making rice start the rice first.2. Then make the citrus slaw, place in the refrigerator

to chill.3. Bake or grill the protein.4. Warm up black beans on the stove.5. Warm up tortillas once protein is cooked. 6. Piece together 4 tacos and top with citrus slaw and

avocado. If keeping any tacos for lunch or dinner tomorrow keep the citrus slaw separate and piece together once ready to eat.


Serve with rice and black beans for a complete meal!Copyright 2014 Core Athletica Inc.®

DINNER


[Makes 4 Servings]

INGREDIENTS:• 1 whole chicken• 2 sweet white onions• 1 bag of baby carrots or 6+ whole

carrots (cut in chunks)• 1-2 sweet potato or yam (cut in

chunks)• any other veggies you would like to

add and have room for• season with sea salt, black pepper,

garlic salt to taste


PREPARATION:1. Place onion on bottom of crock-pot and place

entire chicken on top (be sure to take out the innards). Season lightly, then add the carrots and sweet potatoes or yams and season again lightly.

2. Cover and cook on low for 8 hours.3. Remove veggies and chicken. Pull the chicken off

the bones.4. Serve the pulled chicken with veggies. 5. Save any extra chicken to go with the veggie soup.

Refrigerate or freeze the broth and onions for the Veggie Soup broth.

A quick and healthy dinner on it’s own, or pair with any salad.

Leftover chicken can be added to the veggie soup when you make that meal. Be sure to freeze the leftover chicken and broth if

you’re not planning on making the veggie soup within the next 2 days.


DINNER

Grilled Asparagus


INGREDIENTS:• 2 lbs. asparagus ( ½ inch thick)• ¼ cup extra virgin olive oil• ½ tbsp balsamic vinegar• 2 cloves fresh garlic (minced)• 1 tablespoon soy sauce• ½ teaspoon sea salt• ¼ teaspoon black pepper


PREPARATION:1. On medium heat combine all ingredients (except

asparagus) and mix well in small pan on stove.2. Lightly coat asparagus with mixture once warm.3. Grill 6-8 minutes, rolling spears on grate, moving

spears to evenly cook.

Best eaten fresh!

Serve with Cedar Plank Salmon fora complete meal!


DINNER

Grilled Veggie Kabobs

[Makes 4 Servings]


INGREDIENTS:• 4 skewers• 2 sweet bell peppers• 6-10 whole mushrooms• ½ red onion• 8 cherry tomatoes• extra virgin olive oil

PREPARATION:1. Preheat grill on low to medium.2. Cut all the veggies into big chunks then place on

skewers. Alternate veggies with protein if adding one.

3. Lightly cover with olive oil.4. Grill for about 10 minutes each side, possible

longer if you have a protein added, just be sure it’s completely cooked.

5. Serve and Enjoy!

Best eaten fresh but leftovers can be reheated.

You can use any assortment of veggies for kabobs (check those drawers in the fridge for leftover veggies). You can also add a protein with these to make a full meal, just cut the protein in big chunks to fit the skewers. The

Veggie Kabobs pair great with the BBQ Chicken Salad.Copyright 2014 Core Athletica Inc.®

DINNER

INGREDIENTS:• 1 red onion (diced)• 1 (green or yellow) bell pepper (chopped)• 1 green Italian squash (sliced and

quartered)• 1 yellow Italian squash (sliced and

quartered)• 2 ½ lbs. ground turkey• 2 tablespoons extra virgin olive oil• 2 garlic cloves (minced or diced)• 2 teaspoons ground oregano• 2 teaspoons ground basil• ¼ teaspoon salt• ¼ teaspoon pepper

• 1 can (6 oz.) chopped olives• 1 can (14.5 oz.) diced tomatoes with basil,


sauceOptional:Can substitute 1 lb. ground Italian sausage for 1 lb. ground turkey if desired. To make vegetarian replace the 2 ½ lbs. of ground turkey with another 2 cups of veggies (sliced or chopped).


PREPARATION:1. In medium saucepan, combine garlic

and olive oil over medium heat.2. Add onion, bell pepper, oregano, and

basil. Sauté until onions are translucent.3. Add squash. Sauté 3-5 minutes. Add

olives.4. In a medium pot, combine diced

tomatoes, tomato paste, and tomato sauce over low heat.

5. Add ingredients from saucepan to sauce. Simmer over low heat.

6. In a large saucepan, cook meat over medium heat until meat is browned and crumbled. Drain.

7. Add meat to sauce. Add salt and pepper to taste. Simmer for 45-60 minutes.

Refrigerate or freeze extra. Best if eaten fresh within 2-3 days of making.

Ground Meat Sunday

Marinara Sauce

[Serving Size: A Lot!]


Makes enoug

h for full

lasagna re

cipe

DINNERHomemade

Chicken Nuggets

[Makes A Lot!]

INGREDIENTS:• 3-3 ½ pounds of chicken breast • 1 cup of Greek yogurt• 2 tablespoons raw honey• 2-2 ½ cups of panko (note, if you want it

gluten free be sure it is, most is actually made with wheat)

• 2 teaspoons sea salt• 1-2 teaspoons black pepperOptional:Add other spices such as cayenne pepper for a little bit of spice, but I recommend keeping them simple and plain if you’re making for kids.


PREPARATION:1. Preheat the oven to 350 and you will need 2-4 baking or cookie sheets, plus I like to place

parchment paper on top so the chicken doesn’t stick.2. In a medium size bowl, add the Greek yogurt and honey, mix together.3. Cut up the chicken into smaller pieces about 2 bite pieces (this takes a while) and add them

to the yogurt as you go. Once all the chicken is cut up stir in with the yogurt to cover all the chicken.

4. In a medium bowl add the panko, sea salt, and pepper, mix together. 5. Add a portion of the chicken mixture to the panko mixture. I do about 1/3 at a time.6. Cover each piece of chicken with the panko mix then place on the baking sheet. Place the

chicken close to each other but not touching so you can cook the entire recipe on 4 baking sheets.

7. Place in the oven for 15 minutes then with tongues quickly turn each over and then continue to bake for 15 minutes until they start to brown.

8. Remove and let sit for a couple minutes before serving.9. Let the rest of the chicken nuggets cool then portion them out into freezer bags so they are

ready for a quick meal down the road.10. When reheating, I recommend heating in the oven at 350 for about 15 minutes or until warm,

or in a toaster oven so they turn crispy again.


Kids love!

DINNER

Macadamia Crusted Halibut

[Makes 4 Servings]


INGREDIENTS:• 4 4oz. halibut filets• sea salt, black pepper, and

cayenne peper to taste ( a pinch of each should do)

• 1 cup macadamia nuts (chopped in food processor)

• 2 eggs (scrambled)• 4 tablespoons extra virgin oilive oil or

coconut oil

PREPARATION:1. Preheat oven to 400 degrees.2. Lay out filets. Season with salt, pepper, cayenne

pepper.3. Wash filets.4. Place in egg scramble.5. Spread a layer of nuts on filets (press on if needed).6. In sauté pan place oil. Sear filets for 2-3 minutes

until golden brown on each side.7. Place filets in baking dish and bake for 8-10

minutes.8. Serve and Enjoy!

Best eaten fresh. Refrigerate additional and eat within 2-3 days.One of my favorites!

Pairs great

with a side of fresh steamed

veggies or a veggie medley.


DINNER

Pumpkin Turkey Chili


INGREDIENTS:• 1 sweet white onion (chopped)• 1 (green or yellow) bell pepper

(chopped)• 3-4 garlic cloves (minced)• 1 can black beans (drained)• 1 can diced tomatoes (un-drained)• 2 cans pumpkin• 4 cups chicken broth• 3 cups turkey (cubed or shredded)• 2 teaspoons chili powder• ½ -1 teaspoon red cayenne pepper• 1 teaspoon sea salt• 1 teaspoon black pepper• avocado


Optional:To make vegetarian, replace the 3 cups of turkey with 2 cups of veggies (bell pepper, squash, sweet potato) and 1 additional can of black beans (or precooked lentils) or 1 additional can of pumpkin.

PREPARATION:1. In crock-pot add all ingredients, place on high for

6-8 hours.2. Serve and top with sliced or cubed avocado and

enjoy!



Healthy Lifestyle for The Busy Mom Knocked-UpFitness.com/Healthy-Lifestyle

DINNER

Spaghetti Squash[Makes 4-6 Servings]

INGREDIENTS:• 1 spaghetti squash• extra virgin olive oil• salt and pepper


PREPARATION:• Preheat oven to 375 degrees.• Cut squash in half (lengthways), and remove

center with seeds. Place on cookie sheet.• Cover inside with olive oil, and sprinkle with salt and

pepper.• Bake at 375 degrees for 45-60 minutes (or until fork-

tender).• Let stand for 5 minutes to cool, then fork out the

center.


Works great as

leftovers for lunc

h

the next day!


DINNERSpicy Italian

Chicken[Makes 4 Servings]

INGREDIENTS:• 1 onion (diced)• 1 red pepper (diced)• 1 tablespoon coconut oil• 1 teaspoon cayenne pepper• 2 cups Basic Tomato Sauce• 2 chicken breasts• 4+ big lettuce leaves (or a full cup

of lettuce per serving)Optional:May omit cayenne pepper for less spice, or add more for a spicy kick!


PREPARATION:1. Preheat oven to 350 degrees.2. In medium saucepan, sauté onion and coconut oil

on medium heat. Once onions start to brown, add peppers.

3. Once pepper starts to soften, add Basic Tomato Sauce and stir together until well mixed.

4. Cut two chicken breasts down center to make four strips. Place in glass pan and cover with sauce.

5. Bake at 350 degrees for about 30 minutes, or until chicken is fully cooked

6. Serve over a bed of lettuce. Enjoy!



DINNERSunday

Marinara Lasagna[Makes 10-12 Servings]

INGREDIENTS:• 1 ½ cups small curd cottage cheese• 1 package (5 oz.) Parmigianno-

Reggiano (grated)• 2 packages (8 oz.) shredded

Mozzarella• 2 teaspoons freshly chopped

parsley• 2 eggs (lightly beaten)• 9 Rice pasta lasagna noodles

(cooked or oven ready)• Ground Meat Sunday Marinara

Sauce (the entire recipe)Optional:To make vegetarian be sure to replace the ground turkey in the Sauce with 2 cups of veggies.


PREPARATION:1. Preheat oven to 350 degrees.2. In small bowl combine cottage cheese,

Parmigianno-Reggiano, parsley, and eggs.3. Using 13 in. X 9 in. X 2 in. baking pan, spoon ¼ of

Ground Meat Sunday Marinara Sauce into bottom of pan.

4. Place 3 lasagna noodles on top of sauce (do not overlap noodles).

5. Spread 1/3 cheese mixture over noodles.6. Top with ¼ of sauce, and 1/3 of Mozzarella cheese.7. Repeat steps 3-5 twice more, ending with sauce

(keep 1/3 of Mozzarella cheese to top lasagna later).

8. Bake at 350 degrees for 45 minutes.9. Top with remaining Mozzarella cheese. Bake for 15

more minutes until hot and bubbly.10. Let stand for 10-15 minutes before serving.

Refrigerate or freeze extra or portion out some for both. Best if eaten fresh within 2-3 days of making.

This is great for dinner parties or to make lots of meals. I do recommend

freezing a portion for a quick meal on a busy day, dinner or lunch..


DINNERSweet Potato Fries


INGREDIENTS:• 2 large sweet potatoes or 4-5 small

sweet potatoes• 1 egg white• sea salt and pepperOptional:Add a sprinkle of cayenne pepper for a spicy kick!


PREPARATION:1. Preheat oven to 400 degrees.2. Slice sweet potatoes lengthwise in many strips,

thinner or thicker it’s a personal choice. The smaller the potatoes the easier to cut.

3. Place the strips of sweet potato in a large bowl and add the egg white. Be sure to coat the sweet potatoes with the egg white.

4. Add parchment paper to a cookie sheet and lightly cover with coconut oil then place the sweet potatoes evenly across, sprinkle with sea salt and pepper.

5. Bake for 45-60 minutes until they start to brown, let cool for several minutes then serve!

Best eaten fresh but leftovers can be reheated in the oven.

A kid-friendly f

avorite and

goes great with a burg

er

or a healthy evening

snack while enjoy

ing

family movie night!


DINNERSweet Potato Medley

[Makes 4 Servings]

INGREDIENTS:• 2 large sweet potatoes or 4 small

sweet potatoes (sliced)• 4-6 beets (sliced or cubed)• 1 sweet white onion (sliced)• 1 tablespoon coconut oil• sea salt and pepperOptional:Add a sprinkle of cayenne pepper for a spicy kick!


PREPARATION:1. Preheat oven to 350 degrees.2. Add coconut oil in baking pan and place in oven

for a couple minutes until it melts.3. Then place the sweet potatoes, beets, and onions

in the baking pan with the coconut oil. Gently stir until veggies are lightly covered with coconut oil.

4. Sprinkle lightly with sea salt and black pepper.5. Bake for 45-60 minutes until softened, let cool for a

couple minutes then serve!

Best eaten fresh but leftovers can be reheated in the oven.


DINNER

Turkey Meatloaf

[Makes 4 Servings]

INGREDIENTS:• 1 egg (lightly beaten)• ½ cup rolled oats• 1/3 cup milk• ¼ cup frozen peas• ¼ cup chopped frozen spinach• ¼ cup red onion (chopped)• ½ cup sweet bell peppers

(chopped)• ¼ cup Parmesan cheese (grated)• 1 ¼-1 ½ pounds ground turkey• 1 tablespoon Worcestershire sauce• 1 teaspoon salt• 1 teaspoon pepper• 1 teaspoon garlic salt• organic ketchup


PREPARATION:1. Preheat oven to 350 degrees.2. In large bowl, mix egg, oats, milk, onion, peas,

spinach, bell peppers, Parmesan cheese, Worcestershire sauce, salt, pepper, and garlic salt.

3. Add turkey. Mix well. Place mixture in an 8 in. X 8 in. X 2 in. loaf pan.

4. Bake at 350 degrees for 75 minutes.5. Spoon off fat. Spread ketchup over meatloaf. Bake

for 10 more minutes.6. Let stand for 10 minutes before serving.


Optional:To make dairy-free, omit Parmesan cheese and use a milk substitute (i.e. coconut or almond milk).

I recommend making 2 meatloaf’s at one time so you have extra for lunch and/or dinner tomorrow. It makes great leftovers!


DINNER

Vegetable Medley


INGREDIENTS:• 2+ cups of sliced veggies (sweet

potato, sweet bell peppers, mushrooms, squash, zucchini, etc.)

• 1 sweet white onion (sliced)• 1 tablespoon coconut oil or butter• sea salt and pepper to tasteOptional:For a spicy kick sprinkle with cayenne pepper!


OVEN PREPARATION:1. Preheat oven to 350 degrees.2. Place coconut oil on large baking pan then place

in the oven until melted (about 2 minutes), then remove and add the veggies and onions. Stir around until lightly covered with coconut oil.

3. Sprinkle lightly with sea salt and pepper.4. Bake for 30-45 minutes until veggies have softened.5. Remove and let cool for 5 minutes, then serve!

Pair with any grilled or baked

protein for a complete meal. Extra

goes great with scrambled eggs

for breakfast tomorrow.


STOVE TOP PREPARATION:1. In large pan add oil or butter, seasoning and

onions, cook on medium about 10 min.2. Turn heat down to medium low and add the other

veggies. Stirring occasionally, cook until slightly soft, about 5-10 additional minutes.

3. Remove and top with avocado.


DINNER

Veggie Soup


INGREDIENTS:• Leftover chicken stock from Crock-

Pot Chicken dinner recipe• 4 cups of chopped veggies (sweet

bell pepper, carrots, celery, sweet potato, peas, zucchini, squash, tomatoes, etc.)

• sea salt and pepper to taste• ½ teaspoon cayenne• 1 clove garlic (minced)Optional:Add any leftover chicken or protein to your soup. Tastes great with salsa added. You can add to the entire pot or to individual servings if you have picky eaters that don’t like the spice. For additional vegetarian protein add more peas and/or beans.


PREPARATION:1. Place leftover chicken stock in crock-pot and add

all the veggies and spices.2. Cook on low for 6-8 hours.3. Dinner will be ready when you get home! Just serve

and enjoy!

Refrigerate (or freeze) leftovers. Best fresh within 3 days.

Veggie soup is a great side or entire meal for dinner, lunch or even a healthy snack!


DINNER

Zucchini Spaghetti

Sauté[Makes 2 Servings]

INGREDIENTS:• 2 medium-sized skinny zucchini

(spiral with vegetable spiralizer)• ¼+ cup cherry tomatoes (halved)• 2 tablespoons extra virgin olive oil• 2 garlic cloves (minced or diced)• 3 basil leaves• ⅛ cup marcona almonds• salt and pepper to taste

Optional:⅛ cup feta cheese. If making for a stand alone vegetarian meal I recommend doubling the amount of marcona almonds.

GEFU Spirelli Spiral Slicer - www.gefu.us


PREPARATION:1. In large pan, sauté olive oil, garlic, basil, salt and

pepper on extra low heat for about 10 minutes. Stirring occasionally.

2. Add zucchini and stir. Cover to steam for 5-10 minutes, turning the heat up slightly. Add marcona almonds after a couple minutes. (Zucchini should start to get soft while maintaining a little crunch. Be careful not to over cook!)

3. When zucchini is almost done, add cherry tomatoes and cover for 30-60 seconds (just long enough to warm them).

4. Serve and enjoy! Sprinkle feta cheese on top if desired.

Best when eaten fresh!

Great when paired with chicken breast, or on it’s own as a vegetarian meal. Super healthy and delicious.


Chicken[Cooking Instructions]

GRILLING OPTION:1. Cover chicken breasts with a small

amount of coconut oil or extra virgin olive oil, sea salt, black pepper, and any other spices you wish to add.

2. Grill over medium heat cooking 8-12 minutes each side, turning once. Let stand for 3-5 minutes then serve!


BAKING OPTION:1. Place chicken breasts in baking pan

and cover with a small amount of coconut oil or extra virgin olive oil, sea salt, black pepper, and any other spices you wish to add.

2. Preheat oven to 350 degrees and bake for 30 minutes, or until completely cooked.

Pork Chops

[Cooking Instructions]

3/4 INCH THICK GRILLING :1. Sprinkle over pork with your desired seasoning

such as, sea salt, black pepper, and any other spices you wish to add.

2. Grill over direct high heat for 6-8 minutes each side, turning only once. Let stand for 3-5 minutes then serve and enjoy!

1. Sprinkle over pork with your desired seasoning such as, sea salt, black pepper, and any other spices you wish to add.

2. Grill over medium heat for 8-10 minutes each side, turning only once. Let stand for 3-5 minutes then serve and enjoy!

1 INCH THICK GRILLING :

1. Sprinkle over pork with your desired seasoning such as, sea salt, black pepper, and any other spices you wish to add.

2. Sear over direct high heat for 6 minutes each side, turn once, then grill 4-6 minutes over indirect heat. Let stand for 3-5 minutes then serve and enjoy!

1 1/4 INCH THICK GRILLING :


Hamburger(Grass-Fed Beef or Bison)


3/4” GRILLING OPTION:1. Direct high heat for 8-10 minutes on

each side, turning once.


Fish(Ono or Other White Fish)



Try to plate meat about 15 minutes at room temperature before cooking.Lightly cover with extra virgin olive oil.

Seasoning options (mix together then sprinkle on fish): sea salt, black pepper, crushed red pepper, paprika, lemon or lime juice.

1. Oil grill and preheat about 10 minutes on med high heat.

2. Grill about 6 minutes each side, turning once for about 1/2 inch thick filet of fish.

You’ll know it’s done when it’s flakey.

Try to plate meat about 15 minutes at room temperature before cooking.

Seasoning options: sea salt, black pepper, garlic salt, cayenne pepper.

3/4” GRILLING OPTION:

SNACKRECIPES


• Hardboiled egg + a piece of fruit or small cup of fruit

• Apple + 1 tbsp natural nut butter • ½-1 cup organic Greek yogurt + 1

tbsp raw honey or ¼ cup fruit • 2 tbsp hummus + veggies • ¼ cup olive tapendade + rice

crackers • Easy guac + sliced cucumbers or

small handful of tortilla chips • Small handful of nuts (variety is

good) • ½-1 cup cottage cheese + couple

slices of peaches or ½ cup of berries • 2-4 slices nitrate-free lunch meat w/

mustard

• 1 slice gluten-free bread w/pb & j (look for jelly that has real sugar or no sugar added)

• Cucumber salad • 2-3oz. chicken breast + 1 cup fruit • Celery + 1-2 tbsp nut butter • 8-16 oz. fresh fruit or veggie juice +

1-2 tbsp chia (for added fiber and protein)

• ½ cup lentil brushetta salad + 1 tablespoon feta

• Popcorn • ½ - 1 cup Broccoli salad • ¼ cup sprouted almonds • 8-16 oz. cashew or almond milk • ½ cup tuna salad

QUICK + EASY SNACK IDEAS

SNACKS

Chocolate Almond

Zucchini Soufflé [Makes 8-12 Servings]

INGREDIENTS:• ½ cup almond butter• ½ cup cocoa almond butter• 3 eggs• 1 tablespoon maple syrup• 1 tablespoon vanilla extract• 1 teaspoon apple cider

vinegar• ½ teaspoon baking soda• ½ teaspoon sea salt• 1 cup zucchini (grated,

squeeze out excess water)Special Equipment:Parchment paper to line bread pans.


PREPARATION:1. Preheat oven to 400 degrees.2. Combine almond butter, cocoa almond butter,

eggs, maple syrup, and vanilla extract in bowl. Beat on medium for 2 minutes.

3. Add apple cider vinegar, baking soda, and sea salt. Mix for another 30 seconds.

4. Stir in zucchini.5. Using two smaller bread pans (or glass pans), place

parchment paper inside. Pour mixture into each. 6. Bake for 25-30 minutes. Check if they are done with

a toothpick.

Best if eaten within 2 days of making.


Kids love this!

Chocolate Chip Almond

Cookies[Makes 2-3 Dozen]

INGREDIENTS:• 8 tablespoons real butter (softened)• 4 tablespoons cream cheese (softened)• 2 eggs (mix well with a fork for 60 seconds)• 1 teaspoon vanilla extract• 2 tablespoons honey• 2 ½ cups almond meal• ¼ cup sugar• 1 teaspoon baking soda• ¼ teaspoon fine sea salt• 1 cup dark chocolate chipsOptional:Can add in an additional ½ -1 cup nuts of choice. When looking for dark chocolate chips opt for the one with the least ingredients and sugar. Good dark chocolate will have a little fiber and protein and about 4 ingredients.


PREPARATION:1. Preheat oven to 350 degrees.2. Allow the cream cheese, butter, and eggs

to sit out at room temperate until cream cheese and butter is softened.

3. In a large bowl cream together the butter and cream cheese with a wooden spoon.

4. In a small bowl mix together the eggs, vanilla and honey for about 1 minute.

5. Then add egg mixture to the creamed mixture and mix together.

6. In a separate bowl combine the almond meal, baking soda, sea salt and sugar together.

7. Slowly add the dry mixture to the wet mixture until well combined.

8. Then add the chocolate chips (and optional nuts).

9. Place parchment paper on the cookie sheet.

10. Spoon out about golf ball size spoonfuls and place onto cookie sheet. Do not smash them flat, leave them in a ball.

11. Bake for 8-10 minutes, until slightly golden brown on the edges. Remove from the oven and let cookies cool for about 5 minutes on the baking sheet, then remove and continue to cool on a rack or plate.

12. Serve and enjoy!Copyright 2014 Core Athletica Inc.®

SNACKS

Cocoa Almond Treats


INGREDIENTS:• 1 cup natural almond butter

(soft is easier to mix)• ½ cup unsweetened cocoa• 2 tablespoons raw honey• 1 cup crispy rice cereal• fresh berries to top with!


PREPARATION:1. Combine almond butter, cocoa and raw honey

together, mix well by hand.2. Slowly add in the rice cereal.3. Then you can either make into small truffle balls (they

are sticky so this can be challenging) or pre-make out 4oz. mason jars and fill each about ¼ to 1/3 with the cocoa almond mix. Will make 8-12, 4oz. jars depending on how full you fill them. You want plenty of room to add berries later.

4. Refrigerate so the cocoa almond treats harden slightly, then they are ready to grab and go! The day you want them just open up the small jar and fill the rest of the jar with fresh berries so you can enjoy as a healthy savory treat later on in the day.

Refrigerate. Best if eaten within 7 days of making, just don’t add the berries until the day you are going to eat.

Great as a savory

snack served with

berries. Plus kids

love them!


SNACKS

Guacamole+ Easy Guac


INGREDIENTS:• 2 avocado’s (mashed)• 2 limes• ½ teaspoon cumin• ½ teaspsoon sea salt• 1-2 tomato’s (diced)• 1/8 cup cilantro (diced)Optional:Add ½ jalepeno (diced) if you prefer spicy.


PREPARATION:1. Combine everything together and enjoy!

Best fresh but may be able to refrigerate for one day.

INGREDIENTS:• 2 avocado’s (chunked)• 1-2 limes• ½ cup (or more) of salsa

Easy!


OR

SNACKS

Sprouted Almonds

[Makes 2 Cups]

INGREDIENTS:• 1 cup raw almonds • sea salt to taste • water


PREPARATION:1. Add almonds to a glass container and about 3

cups of water, note the almonds will double in size. Let soak for at least 24 hours but no longer then 36 hours.

2. Rinse almonds well and preheat oven on as low as it will go (typically around 170 degrees). Or if you have a dehydrater that’s the best options.

3. Place the almonds out on a rimmed baking sheet and sprinkle with sea salt (optional).

4. Place in the oven and bake on low for about 12-15 hours until the almonds are mostly dry. Let them sit out and cool. Then place refrigerate and enjoy a delicious snack!

Refrigerate. Best to eat within 1-2 weeks.


SNACKS

Veggie Dip [Makes About 6oz]

INGREDIENTS:• ½ cup greek yogurt• 6 tablespoons extra virgin

olive oil• 1-2 limes • 1 tablespoon dill• 1 clove garlic (minced)• sea salt and pepper to tasteOptional: Add about ½ jalepeno, or more (diced) for a spicy dip!


PREPARATION:1. Combine everything together in a blender, mix well,

then Enjoy!


Similar to ranch dressing, but healthier of course! A great dip for veggies or anything you would use a ranch-style dressing for. Copyright 2014 Core Athletica Inc.®

DRINKRECIPES


• Grapefruit-Basil Refresher• Strawberry-Lemon Cocktail• Spicy Cucumber Margarita• Nut Milks (Raw Almond & Raw Cashew)• Spinach Berry Smoothie• Watermelon Mock tail

DRINKS

Grapefruit-Basil

Refresher [Makes 1-2 Serving]

INGREDIENTS:• 1 grapefruit• 3-5 basil leaves• 1-2 shots vodkaOptional:If you are pregnant or nusing, substitute club soda or coconut water for vodka if pregnant.


PREPARATION:1. Combine grapefruit juice, basil leaves

and vodka. Stir well.2. Pour over ice and enjoy!


Strawberry-Lemon

Cocktail [Makes 1-2 Servings]

• 2-3 lemons• 6 strawberries• 1-2 shots vodka Optional:If you are pregnant or nursing, substitute club soda or coconut water for vodka if pregnant.

INGREDIENTS:

PREPARATION:1. Mash strawberries in glass.2. Add lemon juice and vodka. Stir well.3. Pour over ice and enjoy!

DRINKS

Nut Milk(Raw Cashew or Raw Almond)



INGREDIENTS:• 1 cup raw almond or raw cashews• 4 cups water • ¼-1 teaspoon cinnamon• ½ teaspoon sea salt • ½ teaspoon vanilla extract Optional:Add 1-2 tablespoons raw honey for a sweeter drink.

PREPARATION:1. In a glass container add almonds or

cashews and about 3 cups of water. • a. Almonds- soak for at least 24 hours

but no longer then 36 hours. • b. Cashews – soak for about 24 hours.

2. Rinse nuts. 3. Add rinsed nuts to blender then add 4 cups

of water.4. Add cinnamon, sea salt, and vanilla, blend

well (at least 2 minutes). 5. Optional and recommended:

• a. Almond Milk- If you want your almond milk to be smoother you can pour the milk through a strainer once it’s been well blended to remove any chunkier pieces are removed. Then you can save the chunkier pieces and add to a smoothie!

• b. Cashew Milk – Tends to be smoother so it’s optional if you want to strain or not.

6. Refrigerate to cool, then serve and Enjoy!

Refrigerate. Best to drink within 3-5 days.

Cashew milk is a delicious treat to have as a snack or to make

smoothies with. You can do the same with almonds but almond milk tends

to not be as smooth.


Spicy Cucumber Margarita


INGREDIENTS:• 2 limes • 6 cucumber slices • 1 jalapeño • 4 oz. coconut water • 1-2 shots tequila Optional:If you are pregnant or nursing, substitute club soda or coconut water for vodka if pregnant. Omit jalapeño for less spice.


PREPARATION:1. Mash cucumber slices and jalapeño

in glass.2. Add limejuice, coconut water and

tequila. Stir well.3. Pour over ice and enjoy!


Watermelon Mocktail


INGREDIENTS:• ½ watermelon, cubed (or however you

want to get it out and into the blender) • 1-2 limes • 1 lemon • ½ cup water • 4 basil leaves Optional:May add more lemon and lime to taste. For an adult treat you can add 1 shot of vodka per 4-8 oz. of Watermelon Mocktail.

PREPARATION:1. Add watermelon, lime juice, lemon juice,

and water in blender – blend very well, until smooth

2. Add basil leaves and ice to cups, then pour watermelon juice in and enjoy!

DRINKS

Spinach Berry

Smoothie [Makes 24 Ounces]

INGREDIENTS:• 1 cup coconut kefir, kefir or Greek

yogurt• ½-1 cup water• 2 cups Spinach• 2 cups Berries (Blueberries,

Raspberries, Strawberries, or whatever you prefer)

• 1-2 tbsp Almond or Cashew Butter Optional:Add ½-1 tbsp raw honey if you need it a bit sweeter. If you don’t have berries, replace with banana or other fruit you have onhand. Can add 10-20 grams of protein powder if you’d like too.


PREPARATION:1. Place spinach at the bottom of blender and

everything else on top. You may need to add more water if the consistency is too thick for you. Serve and Enjoy!

Refrigerate extra. Best if eaten the same day you make.

Great for a quick breakfast plus it’s kid-friendly and makes for an easy snack or even lunch on-the-go!


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KNOCKED-UP FITNESS HEALTHY LIFESTYLE€¦ · KNOCKED-UP FITNESS 21-DAYS TO A HEALTHIER YOU! HEALTHY LIFESTYLE FOR THE BUSY MOM Meals Recipes Grocery Lists Snack Ideas. I am so very