simply fit recipe book · bone broth 6. grocery list 7. ... simple to mess up. our method brings...

SIMPLY FIT Recipe Book Eat Your Way to Health and Healthy Weight Loss

© LIFT and LIVE Fitness

1st Edition




1st Edition

Eating healthy is complicated enough with work, kids, and everything else in life. This recipe book will bring you

back to the basics of healthy eating that support health in general as well as healthy weight loss.

Table of Contents 1. Breakfast Foods

1.1. Hard Boiled Eggs

1.2. Breakfast Muffins

1.3. Breakfast Quiche

1.4. Quick Morning Oats

1.5. Overnight Oats

1.6. Protein Pancakes

1.7. Protein Crepes

1.8. Coffee Smoothie

2. Lunch Foods

2.1. Simple Salmon Salad

2.2. Southwestern Bowl

2.3. Chipotle DIY Burrito

2.4. Classic Turkey Sandwich

3. Dinners

3.1. Grilled Salmon

3.2. Baked Chicken

3.3. Fit Chicken Parm

3.4. Crock Pot Chicken

3.5. Baked Scallops

3.6. Sweet Potatoes

3.7. Fool Proof Brown Rice

3.8. Fool Proof Quinoa

3.9. Roasted Vegetables

4. Snacks

4.1. Apple Cinnamon Yogurt Parfait

4.2. Eggs and Veggies

4.3. Peanut Butter Dream Smoothie

4.4. Smoothie Snack / Meal Guide

5. Other Awesome Drinks

5.1. Green Smoothie

5.2. Turmeric Tea

5.3. Apple Cider Vinegar Shot

5.4. Bone Broth

6. Grocery List

7. Suggested Weekly Meal Plan



1st Edition

Building Your Meals from the Recipes in the Book

Meals and snacks should always include a balance of energy (calories/carbs/sugar) and nutrients (protein, fat,

vitamins, minerals). Follow these templates to create a plate of balanced meals and snacks every time to

support increased health and healthy weight loss!

Your Meal Plate

Suggested servings: female male

green vegetable 1 cup 1.5 cup

color veg / fruit 1 cup 1.5 cup

complex carb ¾ cup 1 ¼ cup

protein ¾ cup 1 ¼ cup

Your Snack Plate

Suggested servings: female male

vegetable/fruit/grain ½ cup ½ cup

dairy / nut / seed 100 cal 150 cal

protein 10 grams 15 grams

Get Your COMPLETE Custom Nutrition Plan from LIFT and LIVE Fitness.

LIFT and LIVE Fitness offers custom meal plans that include recommended serving sizes specific to you, as well as

number and timing of meal and snacks to support achieving your specific goals.



1st Edition

Breakfast Foods Hard Boiled Eggs average female serving average male serving

1 protein + ½ fat 1 egg, 2 whites 2 eggs, 3 whites

1 whole eggs 75 Cal 1 g carb 7 g protein 5 g fat

1 egg white 34 Cal 0 g carb 6 g protein 0 g fat

Hard-boiled eggs are so simple to make but also, sadly, simple to mess up. Our method brings the eggs and

water to a boil, then immediately stops the boiling and lets the eggs cook, covered, in the saucepan. They

emerge firm yet moist, with no green ring around the yolks. Favorite ways to eat them include with mayo, a little

sea salt, alone, or atop salad greens.

Instructions

1. Place the eggs in a saucepan and fill with enough cold water to cover the eggs (they should sit in a single

layer). Bring to a boil over medium-high heat. As soon as the water comes to a boil, turn off the heat and

cover the pan; let sit for 13 minutes (15 minutes if you’re cooking a dozen).

2. Drain the eggs

3. Transfer to a bowl of ice water. Let cool completely.

4. To peel, gently crack the eggs on the countertop all over, then roll them between your hands, and peel.



1st Edition

Breakfast Muffins average female serving average male serving

1 protein + 1 vegetable 2 muffins 3 muffins

2 muffins 130 Cal 6 g carb 13 g protein 6 g fat

REP: 10 MINUTES COOK: 25 MINUTES YIELD: 12 MUFFINS

Ingredients:

6 large eggs

½ cup egg whites (additional egg whites or turkey sausage can be added for additional protein)

1/4 cup nonfat milk (or milk substitute like almond milk)

1-2 cups chopped fresh spinach

3/4 cup quartered cherry tomatoes

1/2 cup diced onions

salt, pepper, and additional spices to taste

Sliced avocado (optional for topping - adds unsaturated fat)

Salsa, for serving

Crumbled cotija or feta cheese (optional for topping - adds saturated fat)

Directions:

1. Preheat the oven to 350°F. Grease a muffin pan with olive or canola oil cooking spray.

2. In a large bowl, whisk together the eggs, nonfat milk and 1/2 teaspoon pepper.

3. Process spinach, tomatoes and onions in food processor. Add to egg mixture

4. Divide the mixture evenly between the 12 muffin pan cups and bake the muffins for 20 to 25 minutes, or

until the egg is fully cooked. Remove the muffins from the oven and let them cool for 5 minutes in the

pan then use a knife to loosen the muffins from the cups.

5. Top each muffin with salsa, and sliced avocado, and a sprinkling of cheese then serve.



1st Edition

Breakfast Quiche average female serving average male serving

1 protien + 1 fat 1 slice 1.5 slices

1 slice 228cal 9 g carb 18 g protein 14 g fat

Ingredients:

1-2 sweet or yellow onions

1-2 garlic cloves

6 eggs

1 1/2 cups cheese of choice (1/2 cup parmesan and 1 cup part skim mozzarella recommended)

Directions:

1. Put 1-2 onions + 1-2 minced garlic cloves cooked on medium heat in 1T olive oil until translucent.

2. Cook 10-16 oz frozen spinach according to instruction. Add to onions.

3. Mix 6 eggs, 1.5 cups cheese, salt and pepper in large bowl. Add onion spinach mix.

4. Pour into greased pie pan.

5. Bake @ 350 for 25-30 minutes.

6. Cut into 6 slices.



1st Edition

“Quick” Morning Oats Aver female serving Average male serving

1 carb + 1 fat ¾ cup 1 ¼ cup

¾ cup serving 230 Cal 30 g carbs 4 g protein 11 g fat

Ingredients

1 cup old-fashioned rolled oats

1 ¾ water

2 T fat of choice (coconut oil, butter, peanut butter, etc.)

sweetener: ½ cup applesauce or 1 teaspoon pure maple syrup or honey

raspberries, blueberries, apples, or fruit of choice to taste

spices (cinnamon, nutmeg, stevia) to taste

Directions:

Bring water and oats to a boil in a small saucepan over medium-high heat. Reduce heat to maintain a simmer;

cook, stirring often, until thick, about 5 minutes. Stir in fat and sweetener. Fold in fruits. Transfer to a bowl.



1st Edition

Overnight Oats Aver female serving Average male serving

1.5 carb + ½ protein 1 cup 1.5 cups

Serving size: 1 cup 220 Cal 42 g carb 7 g protein 3 g fat

Prep 15 m / Ready in 8 h

Ingredients:

6 medium sized apples, peeled if desired

¼ cup and 2 Tbsp Truvia® Brown Sugar Blend

1 tablespoon cinnamon½ teaspoon nutmeg

Pinch of salt1 tablespoon lemon juice

2 cups steel-cut oats

2 cups skim milk

2 eggs

1½ cups water

Directions

1. Grease the bowl of a 3-quart slow cooker (or use crock pot liner).

2. Cut apples into 1-inch pieces and toss them in a large bowl with the Truvia® Brown Sugar Blend,

cinnamon, nutmeg, salt and lemon juice to coat.

3. Stir in the oats and transfer this mixture to the slow cooker. Whisk together the milk, eggs and water

until smooth then pour it over the apple mixture.

4. Cook on low for about 8 hours or on high for 4 to 5 hours. Makes 6 servings.



1st Edition

Protein pancakes Aver female serving Average male serving

1 carb + 1 protein 2 pancakes 3 pancakes

1 pancake: 105 Cal 15 g carb 9 g protein 3 g fat

Ingredients:

1 cup oats

1 banana

2 eggs

½ cup egg whites

4 teaspoons baking powder

pinch of salt, pinch of cinnamon

2 servings protein powder isolate

2 tablespoons flax meal

Directions:

1. Run everything through the blender on medium low speed until very well mixed.

2. Heat a nonstick griddle to medium high heat. Add batter in small circles - about ¼ cup per pancake.

3. Sprinkle with blueberries or chocolate chips if you want.

4. When the edges start to look dry (2-3 minutes), flip and cook another minute or two on the other side.

5. Top with anything you like (optional)! We love applesauce, apple butter, or fresh or thawed frozen fruit!

Makes 9 pancakes.

If the pancakes are falling apart, you may need to turn the heat up. We consistently get pancakes that hold and

flip when the heat is at a high enough level and when we use a nonstick pan. You can also add more flax to

increase the binding properties of the butter to get the consistency just right for you!

I kept the batter in individually portioned jars for easy ready made breakfast. You can also refrigerate or freeze

cooked pancakes.



1st Edition

Protein crepes Average female serving Average male serving

½ carb, 2 protein (plus garnish) 1 crepe + garnish 1.5 crepe + garnish

1 crepe (not including garnish) 120 Cal 13 g carb 18 g protein 1 g fat

Ingredients:

1/2 cup egg whites (or 4 large eggs)

1 scoop protein powder (mine is 90 calories, 17g protein, no added sugar)

¼ cup whole grain flour (whole wheat, oat flour, etc)

Splash of water

Directions

1. Blend or stir water and protein powder together.

2. Combine with egg whites.

3. Pour 1/3 of the batter in a nonstick pan (spray pan with no-stick spray if necessary). Cook until bubbles

form. Flip, cook 10 more seconds. Repeat with rest of batter. Makes 1 generous serving of 3 crepes.

Serving suggestions: Fill with sweetened pumpkin puree, ricotta creme, fruit compote, etc. Top with maple

syrup, fruit coulis, fresh berries, vanilla Greek yogurt (for even more protein!) or no-sugar-added syrup.

Note: Garnish ideas not included in nutrition facts.



1st Edition

Coffee Kickstart Smoothie Average female serving Average male serving

1 protein 1 serving 1.5 servings

1 serving: 165 Cal 4 g carb 21 g protein 7 g fat

Perfect for the breakfast skippers out there! Grab your smoothie and a piece of fruit and you’re on your way to

a great day.

Ingredients

8 oz coffee

1 scoop protein

10 almonds

spices to taste - vanilla, nutmeg, cinnamon, etc. (add lots – they’re 0 calories!)

Directions

1. Put everything in a blender or nutribullet.

2. Blast.

3. Enjoy immediately



1st Edition

Lunch Foods The best way to make sure you always have an easy healthy lunch is to make extra food each night for dinner,

then use the left overs to make either a salad, burrito, sandwich, or bowl. It’s easy, healthy, travels well, and

guaranteed is faster than stopping in a fast food restaurant. What more could you ask for from lunch?!

Protein Source Grain or Vegetable Vegetable Source Fat Source

Salmon Chicken Breast Turkey Breast Beans Tilapia Tuna Fish Hard Boiled Eggs

Brown rice Quinoa Any whole grain Beans Peas Whole grain bread Whole grain wrap

Kale, Spinach, Collard Greens, etc. Tomato / Salsa Onions Peppers Cucumbers Carrots

Avocado Oil (for cooking) Oil (for dressing) Mayonnaise

Average Female Serving

Salad or bowl ¾ cup protein ½ cup grain 1 cup vegetable 1 T fat

Burrito or sandwich

¾ cup protein 100 cal / 30 g carb 1 cup vegetable 1 T fat

Average Male Serving

Salad or bowl 1 ¼ cup protein 1 cup grain 1.5 cup vegetable 1.5 T fat

Burrito or sandwich

1 ¼ cup protein ~150 cal / 50 g carb 1.5 cup vegetable 1.5 T fat



1st Edition

Simple Salmon Salad Average female serving Average male serving

1 protein + 2 veggies + 1 fat single serving 1 ½ serving

1 serving: 430 Cal 40 g c arb 30 g protein 16 g fat

Ingredients:

¾ cup / 3-4 oz salmon, flaked with fork (left over from previous night’s dinner!)

1 ½ cup salad greens - spinach, arugula, mixed greens

½ cup chopped veggies - tomatoes, chopped carrots, cucumber, peppers, etc.

½ cup quinoa (left over from previous day’s dinner or breakfast!)

1 T olive oil + 1 T balsamic vinegar (or dressing of choice)

Directions: Put everything in a bowl, toss, and enjoy.



1st Edition

Southwestern Bowl Average female serving Average male serving

1 protein + 1 carb + 1 veggie+ 1 fat single serving 1 ½ serving

1 serving: 349 Cal 28 g carb 36 g protein 11 g fat

Ingredients:

¾ cup / 3-4 oz chicken - diced or shredded (left over from previous night’s dinner!)

1 cup salad greens - spinach, arugula, mixed greens, lettuce

½ cup southwest veggies - onions, corn, peppers etc. (you can buy these frozen and microwave ready)

¼ cup black beans

¼ cup brown rice

1 T guacamole (or sour cream, less preferred)

Directions: Put everything in a bowl, toss, and enjoy.



1st Edition

Chipotle (DIY) Burrito Average female serving Average male serving

1 protein + 1 carb + 1 veggie + 1 fat single serving 1 ½ serving

1 serving: 410 cal 38 g carb 37 g protein 13 g fat

Ingredients:

¾ cup / 3-4 oz chicken - diced or shredded (left over from previous night’s dinner!)

½ cup salad greens - spinach, arugula, mixed greens, lettuce

½ cup grilled fajita veggies - onions, peppers, etc. (you can buy these frozen and microwave ready)

1 T guacamole (or sour cream, less preferred)

whole wheat wrap (~150 cal)

Directions:

1. Lay whole wheat wrap on plate.

2. Add remaining ingredients in center of wrap.

3. Wrap that baby up nice and tight, but not too tight that it rips!



1st Edition

Classic Turkey Sandwich Average female serving Average male serving

1 protein + 2 veggies + 1 fat 1 sandwich 1 ½ sandwiches

1 sandwich 350 Cal 38 g carbs 23 g protein 9 g fat

Ingredients:

¾ cup / 3-4 oz turkey breast (preferably from last night’s dinner, but lunch meat will do!)

½ cup salad greens - spinach, arugula, mixed greens, lettuce

3 slices tomoato

1 T mayo (preferably olive oil or avocado based)

2 slices whole grain bread (minimally processed) (~80 cal / slice)

Directions:

1. Lay whole wheat bread on a plate.

2. Assemble sandwich and enjoy!



1st Edition

Dinner Foods

Grilled Salmon Average female serving Average male serving

1 protein ¾ cup / 3-4 oz 1 ¼ cup / 5-7 oz

4 oz salmon 180 cal 0 g carb 24 g protein 10 g fat

Ingredients:

1 1/2 pounds salmon fillets lemon pepper to taste garlic powder to taste salt to taste

Sea Salt or Iodized Salt

Directions:

1. Season salmon fillets with lemon pepper, garlic powder, and salt to taste.

2. Preheat grill for medium heat.

3. Lightly oil pan or grill grate with olive oil. Place salmon on the preheated grill. Cook salmon for 6 to 8

minutes per side, until 135 degrees internal, or until the fish flakes easily with a fork.



1st Edition

Baked Chicken Average female serving Average male serving

1 protein ¾ cup / 3-4 oz 1 ¼ cup / 5-7 oz

4 oz chicken 180 Cal 0 g carb 26 g protein 7 g fat

Ingredients:

4 skinless, boneless chicken breast halves

2 tablespoons olive oil

1 tablespoon coarse sea salt 1 pinch Creole seasoning (such as Tony Chachere's®), or to taste 1

tablespoon water, or as needed Add all ingredients to list

Directions:

1. Preheat convection oven to 400 degrees F (200 degrees C).

2. Rub chicken breasts with olive oil and sprinkle both sides with salt and Creole seasoning. Place chicken

in a broiler pan.

3. Bake in the preheated oven for 10 minutes. Flip chicken and cook until no longer pink in the center and

the juices run clear, about 15 minutes more. An instant-read thermometer inserted into the center

should read at least 165 degrees F (74 degrees C).

4. Remove chicken from pan. Pour water into the pan, while scraping the browned bits of food off of the

bottom of the pan with a wooden spoon. Add more water if needed to dislodge the browned bits; serve

alongside chicken.

Tip: Aluminum foil can be used to keep food moist, cook it evenly, and make clean-up easier.



1st Edition

Fit Chicken Parm Average female serving Average male serving

1 protein ¾ cup / 4 oz 1 ¼ cup / 5-7 oz

1/8 recipe 251 Cal 8 g carb 31 g protein 10 g fat

Ingredients:

4 skinless, boneless chicken breast halves

2 tablespoons olive oil (for cooking in pan)

1 tablespoon coarse sea salt

1 pinch Creole seasoning to taste

1 tablespoon water

2 eggs

bread crumbs or ground flax seed (or combination)

16 oz marinara sauce

pinch of cheese

Directions:

1. Pre heat oil in frying pan.

2. Beat egg in a bowl

3. Mix bread crumbs / ground flax seed and salt in a bowl

4. Drip chicken in egg, then in bread crumb mixture, then place in preheated frying pan.

5. Cook in pan until topping browns, flip, and continue cooking until internal temperature of 165 degrees

(about 8 minutes per side, depending on thickness of chicken breast)

6. Place chicken breasts in a pan, cover with marinara sauce and sprinkle of cheese.

7. Place in oven 4’’ from broiler until cheese melts or marinara bubbles.

Tip: You could also bake chicken in the over at 400 degrees instead of pan frying for step #9, then continue with

step 6 and 7.



1st Edition

Crock Pot Chicken and “Potatoes” Average female serving Average male serving

1 protein + 1 carb 1 cup 1 ½ cups

1/6 recipe 322 Cal 21 g carb 35 g protein 9 g fat

Ingredients

4 boneless skinless chicken breasts

3 cups chopped sweet potatoes (about 1½ inch pieces)


1 tablespoon Italian seasoning blend

1 teaspoon garlic powder

salt and pepper to taste,

fresh herbs for garnish (optional)

Directions:

1. In a large bowl combine chicken and potatoes. Drizzle with oil and stir to coat. Sprinkle salt, pepper,

garlic powder and Italian seasoning over the chicken and potatoes, then toss to coat well.

2. Transfer to slow cooker (OR optional step: cook chicken and potatoes in a large skillet/pan over medium

high heat for 2-3 minute to brown before transferring to slow cooker to cook all the way through), cover

and cook on low for 4-6 hours until chicken is cooked through and potatoes are fork tender.

3. Garnish with fresh herbs like oregano and thyme (optional) and serve hot.

Makes 6 servings



1st Edition

Baked Scallops Average female serving Average male serving

1 serv protein 3 scallops 5 scallops

3 scallops 115 Cal 3 g fat 0 g carb 20 g protein

Ingredients:

16 sea scallops, rinsed and drained

5 tablespoons butter, melted

5 cloves garlic minced

2 shallots chopped

3 pinches ground nutmeg

salt and pepper to taste

1 cup bread crumbs


1/4 cup chopped parsley lemon wedges for garnish (optional)

Directions:

1. Preheat oven to 425 degrees F (220 degrees C).

2. Place scallops, melted butter, garlic, and shallots in a bowl. Season with nutmeg, salt, and pepper. Stir

gently to combine. Transfer to a casserole dish.

3. In a separate bowl, combine bread crumbs and olive oil. Sprinkle on top of scallops.

4. Bake in preheated oven until crumbs are brown and scallops are done, about 11 to 14 minutes. Top with

parsley, and serve with lemon wedges on the side.



1st Edition

Sweet Potatoes Average female serving Average male serving

1 carb 5 oz / ½ cup mashed 7.5 oz, ¾ cup mashed

¼ dry, ¾ cup cooked 175 Cal 0 g fat 32 g carb 6 g protein

Microwaved

1. Start with thoroughly washed potatoes

2. Prick the potatoes all over with a fork.

3. Microwave on high for 8 to 10 minutes or until tender, turning the potatoes once.

Roasted

1. Bake in 400 degree oven on foil lined baking pan for 45 minutes or until tender.

2. Top with cranberries, walnuts, peanut butter, or nothing at all, and enjoy!

Toppings are not included in nutrition info above

Fries

1. Preheat oven to 400 degrees F. Line two baking sheets with foil. Lightly coat foil with cooking spray; set

baking sheets aside.

2. Cut sweet potatoes lengthwise into 1/2-inch-thick strips. Place sweet potatoes in a large bowl. Drizzle

with oil (1 T/sweet potato); toss to coat.

3. Sprinkle with 1 teaspoon salt and pepper; toss again to coat evenly. Arrange sweet potatoes in a single

layer on prepared baking sheets.

4. Bake for 15 minutes. Turn potatoes over. Bake for 10 to 15 minutes more or until golden brown. If

desired, sprinkle with parsley and/or coarse salt.

(nutrition info above does not includes oil, add 60-120 cal, 7-11 g fat per serving for added oil



1st Edition

Fool Proof Brown Rice Average female serving Average male serving

1 carb ¼ cup dry, ¾ cup cooked ¾ cup dry, 1 ½ cups cooked

1 oz / ¼ cup dry, ¾ cup cooked 161 Cal 1 g fat 33 g carb 4 g protein

Ingredients (can be doubled or tripled as desired) - makes two ½ cup servings

½ cup dry rice

1 - 1 ¼ cup water

1 t butter or olive oil (optional)

1 tsp salt (optional)

For FIRMER RICE, use less water and reduce cooking time.

For SOFTER RICE, use more water and increase cooking time.

Stove Top (for best results)

1. Combine rice, water and butter (optional) in a saucepan.

2. Bring to a boil. REDUCE HEAT (medium, medium-low) and cover.

3. Simmer 16 minutes or until water is absorbed. Fluff with fork and serve.

Microwave

1. Combine rice, water and butter (optional) in a microwave-safe glass bowl.

2. Cover tightly with microwave-safe lid or plastic wrap and cook on HIGH using times below.

3. Reduce to MEDIUM (50%) for 12-15 minutes. Stir occasionally. Remove from microwave. Let stand

covered 5 minutes or until water is absorbed. Fluff with fork and serve.

Servings 4 6 12

Minutes 5 10 15

Microwave ovens vary. Cooking times are approximate. Adjust cooking time as needed.

Rice Cooker

1. Combine rice, water and butter (optional) into rice cooker.

2. Follow the rice cooker manufacturer’s instructions.

Tips

Vegetable fried rice -Add in vegetables and egg or egg whites pan fried in olive oil

Mix protein and veggies into rice for a DIY casserole without added fat



1st Edition

Food Proof Quinoa Average female serving Average male serving

1 carb ¼ cup dry, ¾ cup cooked ¾ cup dry, 1 ½ cups cooked

1 oz / ¼ cup dry, ¾ cup cooked 195 Cal 3 g fat 37 g carb 7 g protein

Ingredients:

1 cup uncooked quinoa

2 cups water or broth

Directions:

1. To cook quinoa, simply stir it into boiling water or broth, cover and simmer over low heat until done.

The ratio is 1 cup of uncooked quinoa to 2 cups of liquid.

2. Bring quinoa and liquid to a boil in a medium saucepan. Reduce heat to low, cover and simmer until

tender and most of the liquid has been absorbed, 15 to 20 minutes. Fluff with a fork.

Yield: 3 cups cooked quinoa



1st Edition

Roasted Vegetables Average female serving Average male serving

1 vegetable 1 cup shredded / cooked 1 ½ cups shredded / cooked

1 cup Calories below + 100 cal / 10 g fat for oil

Vegetable/serving size Calories Fat Carbs Protein

Asparagus (5 spears) 20 0 4 0 Bell Pepper (1 medium) 25 0 6 0 Broccoli (1 medium stalk) 45 0.5 8 0 Carrot (1 carrot, 7″ long) 30 0 7 0 Cauliflower (1/6 medium head) 25 0 5 0 Celery (2 medium stalks) 15 0 4 0 Cucumber (1/3 medium) 10 0 2 0 Green Beans (3/4 cup) 20 0 5 0 Onion (1 medium) 45 0 11 0 Radish (7 radishes) 10 0 3 0 Summer Squash (1/2 medium) 20 0 4 0 Sweet Corn (1 medium ear) 90 2.5 18 0 Sweet Potato (1 medium) 100 0 23 0 Tomato (1 medium) 25 0 5 0

Ingredients:

Variety of red/orange/green/purple veggies!

1 T olive oil / cup veggies

1 tsp salt / cup veggies

Directions: 1. Spread the vegetables out onto a baking sheet. You want to see a bit of space around the veggies —

don't be afraid to split them between two baking sheets if you need to. Crowding will make the vegetables steam instead of roast, and that's the opposite of what we're going for.

2. Pre Head oven to 425°F (do NOT put veggie sin before oven reaches temp!) You can adjust up or down as you prefer.

3. Roast until the vegetables are tender enough to pierce with a fork and you see some charred bits on the edges. Those charred bits are what make roasted vegetables so good, so even if the vegetables are already tender and cooked through, keep roasting until you see the vegetables start to turn toasty around the tips and edges.

4. If in doubt, roast an extra five or 10 minutes. Recommended Roasting Times for Vegetables at 425°F.

Root vegetables (beets, potatoes, carrots): 30 to 45 minutes, depending on how small you cut them

Winter squash (butternut squash, acorn squash): 20 to 60 minutes, depending thickness

Crucifers (broccoli, cauliflower, Brussels sprouts): 15 to 25 minutes

Soft vegetables (zucchini, summer squash, bell peppers): 10 to 20 minutes

Thin vegetables (asparagus, green beans): 10 to 20 minutes

Onions: 30 to 45 minutes, depending on how crispy you like them

Tomatoes: 15 to 20 minutes



1st Edition

Snacks Snacks are recommended to be about ½ the size of a main meal. Although snacks could just be a half portion of

any meal, here are a few suggestions of quick, easy, healthy, and convenient snack options. You could also

double the portion on a “snack” to make a super convenient meal in a pinch.

Carb Source Protein Source Healthy Fat Source

Fruit Vegetable Whole grains

Yogurt Protein powder Hard boiled eggs Fish

Almonds Walnuts Avocado Flax Seeds Chia Seeds Mayonnaise

Average Female Servings

Fruit Snack for Grown Ups

1 cup fruit 6 oz yogurt ¼ cup chopped nuts

Low Carb Snack 1 cup vegetable 1 egg, 2 whites 1 T mayo

Smoothie ½ cup fruit, ½ cup greens ½ scoop protein isolate 1 T seeds

Average Male Servings

Fruit Snack for Grown Ups

1 ½ cup fruit 9 oz yogurt ½ cup chopped nuts

Low Carb Snack 1 ½ cup vegetable 2 egg, 3 whites 1 ½ T mayo

Smoothie ¾ cup fruit, ¾ cup greens ¾ scoop protein isolate 1 ½ T seeds



1st Edition

Apple Cinnamon Yogurt Parfait Average female serving Average male serving

1 carb, 1 protein single serving 1 ½ serving

1 serving 222 Cal 0 g fat 36 g carb 22 g protein

Ingredients:

6 oz low fat or no fat greek yogurt

1 small apple, diced

1 tablespoon cinnamon

1 tsp honey

Directions:

1. Scoop 2 oz of yogurt into cup. Add layer of apples and cinnamon and honey.

2. Repeat until ingredients are gone.



1st Edition

Eggs and Veggies Average female serving Average male serving

½ carb, 1 protein, 1 fat single serving 1 ½ serving


Ingredients:

1 cup prepped veggies - carrots, celery, tomatoes, broccoli, peppers, cauliflower

1 whole hard boiled egg

2 hard boiled eggs with yolks discarded

½ T mayo (for eggs)

½ T ranch dip (for veggies)



1st Edition

Peanut Butter Dream Smoothie Average female serving Average male serving

1 protein, 1 carb, 1 fat single serving 1 ½ serving


Ingredients:

½ banana

1 scoop protein powder isolate

½ cup non fat milk or no fat kefir or 1 cup milk substitute (almond milk, hemp milk)

1T no sugar added peanut butter or 10 raw nuts

ice to taste

Directions:


5. Blast.

6. Enjoy immediately.



1st Edition

Smoothies for Snacks or Meals

Great for snacks (or double them for meals!) on the go, full of

powerful nutrition from raw foods.

Average Female Snack

Average Female Meal/Male Snack

Average Male Meal

Recommended Fruits -

Blueberries

Strawberries

Yellow Bananas

peaches

pumpkin

avocado

½ cup 1 cup 1 ½ cup

Recommended Protein -

whey protein isolate (Isopure, AboutTime)

vegan protein isolate (Vega)

½ scoop 10-15 grams

1 scoop 1½ scoop

Recommended Veggies -

Greens - kale, spinach, collard greens, mustard greens

Bok Choy

Celery

Beets

½-1 cup 1-2 cup 1½ -3 cup

Recommended Liquid -

hemp milk

rice milk

lactose free milk

coffee

4 oz 8 oz 12 oz

Recommended Add Ins -

Walnuts

Nut butter

Flax seeds

Chia seeds

Dry Oats (grain)

Turmeric

Ginger

¼ cup nuts / 1 T butter / 1T seeds / ¼ cup grains / unlim spices

½ c. nuts / 2 T butter / 4T seeds / ½ cup grains / unlim spices

3/4 c. nuts / 3 T butter / 3 T seeds / ¾ cup grains / unlim spices



1st Edition

Drinks Green Smoothie

Ingredients

handful spinach or kale

1/3 green apple

6-8 oz water

1 tsp honey

ginger, pepper, turmeric to taste

dash apple cider vinegar (optional)

Directions


8. Blast.

9. Enjoy immediately.



1st Edition

Turmeric Tea (Golden Milk)

prep 2 mins / cook 3 mins / total 5 mins

yield 4

Turmeric tea or golden milk is a great way to get the benefits of turmeric daily. I love drinking this just before

bed.

Ingredients

2 cups of milk of choice (almond, pecan, coconut, and dairy all work in this recipe)

1 tsp turmeric or turmeric spice mix

1/2 tsp cinnamon (where to find it)

pinch of black pepper (increases absorption)

tiny piece of fresh, peeled ginger root or 1/4 tsp ginger powder

pinch of cayenne pepper (optional)

1 tsp raw honey or maple syrup to taste (optional)

Instructions

1. First, blend all ingredients in a high-speed blender until smooth (optional).

2. Then, pour into a small saucepan and heat for 3-5 minutes over medium heat until hot but not boiling.

3. Drink immediately.



1st Edition

Apple Cider Vinegar Shot

TOTAL TIME: 2 MINUTES

Ingredients:

1 glass of warm or hot water (12-16 oz.)

2 tablespoon apple cider vinegar

2 tablespoon lemon juice

½-1 teaspoon ground ginger

¼ teaspoon cinnamon

1 dash cayenne pepper

1 teaspoon raw, local honey (optional)

Directions:

1. Warm the water.

2. Mix all ingredients together.

3. Best served warm but drink at desired temperature.



1st Edition

Bone Broth

Calories: 120 per quart

Ingredients

3-4 pounds beef marrow and knuckle bones

2 pounds meaty bones such as short ribs

1/2 cup raw apple cider vinegar

4 quarts filtered water

3 celery stalks, halved

3 carrots, halved

3 onions, quartered

Handful of fresh parsley

Sea salt

Procedure

1. Place bones in a pot or a crockpot, add apple cider vinegar and water, and let the mixture sit for 1 hour

so the vinegar can leach the mineral out of the bones.

2. Add more water if needed to cover the bones.

3. Add the vegetables bring to a boil and skim the scum from the top and discard.

4. Reduce to a low simmer, cover, and cook for 24-72 hours (if you're not comfortable leaving the pot to

simmer overnight, turn off the heat and let it sit overnight, then turn it back on and let simmer all day

the next day)

5. During the last 10 minutes of cooking, throw in a handful of fresh parsley for added flavor and minerals.

6. Let the broth cool and strain it, making sure all marrow is knocked out of the marrow bones and into the

broth.

7. Add sea salt to taste and drink the broth as is or store in fridge up to 5 to 7 days or freezer up to 6

months for use in soups or stews, or to drink on its own.



1st Edition

Grocery List Vegetables - non starchy

(14-21 servings / week - keep freezer stocked!))

Kale

Collard Green

Spinach

Brussel Sprouts

Broccoli

Asparagus

Beets

Tomatoes

Squash

String Beans

Peppers

Carrots

Cauliflower

Artichokes

Eggplant

Okra

Cucumbers

Celery

Mushrooms

Onions

Fruits (7-14 servings /week - keep freezer stocked!)

Berries (any variety)

Apple

Apricot

Cherries

Grapefruit

Watermelon

Cantaloupe

Orange, Tangerine

Grapes

Free Foods (keep pantry stocked!) - 0 calories!

Tea, Coffee, pre -workout powder

Vinegars, Mustards

Herbs & spices - Cinnamon, Tumeric, Ginger

Garlic, ginger

Flavor extracts (pure vanilla, mint, lemon, etc.)

Kiwi

Dates*

Pear

Pineapple*

Banana*

Mango*

Papaya*

Figs*

*Tropical Fruits (1/2 cup serv)

Complex Carb - starchy vegetables and whole grains

(14-21 servings / week - keep pantry stocked)!

(underlined has plant protein)

Quinoa

Beans

Lentils

Peas

Brown Rice

Sweet potato

Corn

Whole grains (millet, farro, barley, bulgar, etc.)

Oatmeal – steel cut

Pasta – whole grain

Bread – whole grain sprouted

Tortilla wraps – 1 6 inch = 1 serving

Protein (21 servings / week - keep freezer stocked!)

Sardines

Chicken breast

Turkey Breast

Fish - Tilapia, Wild Tuna, Cod, Wild Salmon

Beef (>95% lean)

Eggs (2 large = 1 serving)

Shellfish - Shrimp, Crab, Lobster

Protein powder (shakeology, whey, vegan)

Dairy (7-14 servings / week)

Plain low fat Kefir

Greek yogurt (6 oz = 1 serving)

Skim milk

Almond milk, hemp milk

Raw cheese

Plant Fats (3 servings / day - keep pantry stocked)

Avocado

Raw nuts (approx. 12 = 1 serving)

Hummus

Seeds (flax, pumpkin, sesame, etc.)

Oils (extra virgin olive oil)

Nut butter (2T) no sugar added



1st Edition

Suggested Weekly Meal Plan

One of the best things you can do is - HAVE A PLAN. Let it guide your grocery shopping, your meal prep, and

your eating.

Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Breakfast Breakfast muffins

Breakfast muffins

Oatmeal Oatmeal Oatmeal Pancakes Crepes

Lunch Sunday left overs

Monday left overs

Tuesday leftovers

Wednesday leftovers

Thursday left overs

Friday left overs

Saturday left overs

Dinner Crock Pot Dinner (prepped Sunday)

Grill Night - Grilled protein and roasted veggies & sweet potatoes

Italian - chicken parm, lasagna, pasta, vegetable noodles

Casserole Night

Seafood night

Mexican - tacos / burritos

Salad night

simply fit recipe book · bone broth 6. grocery list 7. ... simple to mess up. our method brings...

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