Nutrition Plan

SEASONINGS: 2 tbsp apple cider vinegar (total batch), 4 cloves garlic minced (total batch), 1 tsp dried thyme (total batch), salt and pepper to taste.

1. In a bowl, whisk together the Dijon Mustard, Honey, Olive Oil, and the seasonings (apple cider vinegar, garlic, thyme, salt, and pepper) until a smooth marinade forms.

2. Place the raw chicken breasts in a zip-lock bag or shallow dish and pour the marinade over them. Seal and refrigerate for at least 2 hours, or overnight for best flavor.

3. Remove the chicken from the marinade and cook on a preheated grill, grill pan, or oven at 400°F (205°C) until the internal temperature reaches 165°F (74°C).

4. Let the chicken rest for 5 minutes, then slice or serve whole.

5. Set the cooked chicken aside and weigh out your portion — the listed amount is the cooked weight.

Note: ingredient amounts are the cooked / as-eaten weights.

SEASONINGS: 1 tsp garlic powder, 1 tsp onion powder, 1 tsp dried thyme, 1 tsp dried rosemary, 1/2 tsp smoked paprika, salt & pepper to taste.

1. Season the chuck roast generously on all sides with the seasoning blend.

2. Heat a skillet over high heat, add the olive oil, and sear the roast on all sides until a deep brown crust forms, about 3–4 minutes per side.

3. Transfer the seared roast to the slow cooker. Add the carrots, onion, and beef broth around the roast.

4. Cover and cook on low for 8–9 hours or high for 4–5 hours, until the beef is fork-tender and pulls apart easily.

5. Add the potatoes during the last 2–3 hours of cooking so they remain firm and do not turn mushy.

6. Once cooking is complete, remove the beef and set aside to rest for 10 minutes, then weigh out your portion — the listed amount is the cooked weight.

7. Portion the potatoes by weight per serving — the listed amount is the cooked weight.

8. Serve the beef alongside the potatoes, carrots, and onion with spoonfuls of the cooking juices from the slow cooker.

Note: ingredient amounts are the cooked / as-eaten weights.

1. In a jar or container, add the oats, chia seeds, and protein powder.

2. Pour in the unsweetened vanilla almond milk. Stir well until all dry ingredients are fully mixed and no clumps remain.

3. Add blueberries on top, then stir lightly to combine.

4. Cover the container with a lid and place in the refrigerator overnight (or at least 4–6 hours) to allow the oats and chia seeds to absorb the liquid.

5. In the morning, stir again before eating. Add extra almond milk if you prefer a thinner consistency.

MAKES 5 SERVINGS TO ALIGN YOUR MACROS

Step 1

Preheat your oven to 350°F, then place a skillet on a stove over medium-high heat, and add the ground beef. Break them apart, then add the chopped onions, and give them a good mix.

Step 2

Cook them until brown and cooked through, then drain off all the grease, and add in the garlic powder, taco seasoning, water, fire-roasted tomatoes, Rotel tomatoes, and corn.

Step 3

Mix everything together until well combined, then cook them until heated through, and turn off the heat. Line a 9×13-inch baking dish with 5 corn tortillas overlapping them a little, then spread 1/3 of the meat mixture evenly, and add a layer of cheese on top.

Step 4

Repeat the layers 3 more times with the remaining ingredients, then cover the baking dish with aluminum foil, and place it in the preheated oven. Allow it to bake for about 35 to 40 minutes, then let it cool for around 10 to 15 minutes, and serve. Enjoy!

NOTE: Chicken is weighed RAW

1. Add chicken broth to the Instant Pot.

2. Place cubed chicken and halved potatoes into the pot.

3. Drizzle olive oil over the top and add all seasonings.

4. Stir lightly to coat everything evenly.

5. Secure lid and set valve to sealing.

6. Cook on High Pressure for 8 minutes.

7. Let pressure naturally release for 5 minutes, then quick release remaining pressure.

8. Open lid, stir, and adjust seasoning if needed.

Seasonings: Garlic Powder (1 tsp), Paprika (Ground) (1 tsp), Salt & Pepper (1 To Taste Serving), Onion Powder (1 tsp).

DIRECTIONS

NOTE: Salmon is weighed out COOKED

- Cook up veggies with soy sauce and oil in a pan.

- Add salmon to the pan after veggies are pretty much fully cooked.

- Mix in pan together and let sit for a few minutes after turning stove top off to simmer

- Enjoy!

1) Prep the steak

Slice the cooked filet mignon into strips or cubes. Season lightly with salt and pepper.

2) Warm the rice

Heat the cooked rice in a skillet or microwave until hot.

3) Wilt the spinach

In a nonstick skillet, add 1 tsp olive oil.

Toss in spinach and cook for 1–2 minutes until just wilted.

Season with salt and a squeeze of lemon juice.

4) Assemble the bowl

Place the rice as the base.

Add wilted spinach on one side, steak slices on the other.

Spoon hummus in the center.

Garnish with paprika or parsley if desired.

Seasonings: Lemon Juice (Tbsp) (1 Tbsp), Salt & Pepper (1 To Taste Serving).

Instructions:

1. Heat a nonstick skillet over medium heat.

2. Add the cooked 93/7 lean ground turkey and warm through for 2–3 minutes.

3. If desired, season turkey lightly with taco seasoning, salt, or pepper.

4. While beef heats, dice ½ medium onion and ½ medium tomato.

5. Rinse and drain black beans and corn if needed.

6. In a bowl, add romaine/cos lettuce as the base.

7. Layer warm ground turkey over the lettuce.

8. Add black beans, corn, diced onion, and diced tomato evenly.

9. Spoon salsa over the top.

10. Serve with Siete grain-free taco shells on the side or crushed on top.