PROTEIN: (size of your palm)

-Seafood (shrimp, tuna pouches...)

-Edamane

-Tofu

-Shredded Chicken made in the Crock Pot

-Ground Chicken

-Plain Greek Yougurt (can be a topping)

-Hard boiled Egg (not as much protein)

Simple Carbs: (pick up to 5) about 2 cups in total

-Frozen peas or veggies

-tomatoes

-cucumbers

-greens

-shredded carrots....

-sundried tomatoes

-onions (sweet, red...)

-grilled veggies

-Spring Mix (make a salad)

Good Fat: (shot glass serving)

• Avacado
• Seeds or Nuts
• Oil

Nutrient Rich Carbs(about 1/2 c-depends on activity levels) i like doing a 1/4 c rice and 1/4 c beans

• Brown Rice
• Quinoa
• Oats
• Beans
• Sweet Potatoes
• hummus

LUNCH:  (can work for dinner too. lol)

Idea #1 : HAVE A THEME like mexican, asian...Nourish Bowl

• Asian Stir Fry: I love to do stir fry veggies (yes, look for it the freezer section with the baby corn and water chestnuts...), celery, mushrooms, with 1/4 c brown rice per serving and protein of choice cooked in sesame, top with chrushed peanuts for good fat and with Primal Asian Sesame Dressing (will count as good fat) can do coconut aminos.
• Asian rice/egg roll bowl: use frozen peas, carrots, shredded cabbage and carrot slaw, scrambled eggs, brown rice or quinoa (1/4 c per serving), fresh scallions, cauliflower rice, protein (salmon, shrimp, chicken....), garlic, ginger, coconut aminos...top with sesame seeds for good fat
• Tropical I love the Great value (walmart) coconut water and pineapple marinade, pair with your fair protein, I add pineapple, shredded carrots, chopped celery, chopped lettuce, 1/4 c brown rice per serving and 1/8 c black beans, and i love avacado with mine (can add grilled mango too) I dare you to make it during the winter--it will make you smile
• Mediterranean I love chick peas, artichoke hearts not in oil, carrots, red cabbage, protein, red wine vinegar and oil, red onions Cucumbers, tomatoes, roasted red peppers, arugula in spring and summer or warmed cabbage in the fall and winter, and just a little quinoa because you do have the chick peas (u can use harrisa sauce as it is typically low calories and no added sugar), topped with 4 chopped green olives
• Greek  i add olives, feta, 1/4 c hummus and 1/4 c quinoa, red onion, sometimes celery, Sundried tomatoes, dill, lemon juice, garlic, oil and red wine vinegar, parsley, cucumbers, protein of choice (amazing with shrimp), chopped salad in summer and warmed kale and cabbage in the fall/winter, carrots and top with 4 chopped black/brown olives rinses
• Spanish: Paella -make a with seafood, sauteed onion & bellpepper, garlic, saffron, cumin, a little salt and pepper, less brown rice, paprika, fresh parsley, diced tomatoes, chicken stock, peas, chopped carrots, and a lemon slices to squeeze before serving
• Italian bistro: EASY AND INSANE- Pan cook protein of choice in avacado oil spray ( i do chicken 10 breast tenderloins with salt & pepper), then set aside. In the pan with a drizzle of evo sauteed garlic and a 1/4c of minced onions (i like fresh for both), after a min I add 1/4 c of mustard,  a 1/2 c of balsamic, and a tbsp of honey, stir and cook on low for another min or two. Then add spinach, broccoli, can of well rinsed organic white beans, tomatoes and cooked chicken. Sprinkle a LITTLE light shredded mozzerellla on top and chopped FRESH basil (an indoor  winter or outdoor summer garden is great). Serve with a 1/4 c of brown rice or quinoa (less because of the beans)
• NEW! Quick Italian Chicken Sausage, walnuts & dijon Pears (or apples): measurements are per serving I like the Italian Premio Chicken Sausage (i cook in the airfryer-they are the only i have found that don't add sugar) NOTE- it does have added salt, I do 1/4c quinoa (can do brown rice) and 1/4 c white beans, for veggies: i love peas (they are so quick), and roasted artichokes and onions (i do use canned in water), 1/2 chopped apple or pear, i add fresh spinach and arugula, tbsp of crushed walnuts, tbsp of feta cheese, and a dressing of 2tbsp balsamic with a tbsp of dijon mustard
• Indian: Tiki Masala (treat yourself to the nummy nibbles tiki masala!!)i wonder if whole foods has, ooohh or natural health, i got it on amazon. big purchase but i love it. added 1/4 c chick peas and either brown rice or quinoa, I add frozen carrots and peas and cauliflower rice, protein of choice, and top with greek yougurt and fresh cilantro (be good to yourself- plate it nice)

COMING SOON.....

• Mexican
• White Chicken Chili
• Red Chili
• Naked fish tacos

"SANDWHICHES"

• PeanutBUTTER & JELLY !!!! (pb2 and mashed berries on sweet potato toast)
• Roasted chicken salad on sweet potato toast
• Chicken Burgers

"PASTA"

• Meatballs and Zuchinni or spaghetti squash
• Chicken satay spaghetti squash

"PIZZA"

• REAL CAULIFLOWER CRUST PIZZA with very little flour if none and top with ricotta, parm, veggies, protein of choice and a little mozzerella
• grill a portabella pizza

CONSTANTLY CHANGE IT UP WEEKLY TO KEEP IT FRESH AND FUN!!! AND MAKE THAT PLATE LOOK PRETTY

Fun Toppings: Lemon Juice, fresh herbs, garlic, (parmigiana & feta cheese in moderation) SPECIAL RARE TREAT: low sodium bacon crumbles

Hummus & pesto have good fat mainly from the added oil