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.

NOTE: Chicken thighs should be weighed cooked and skinless

Heat olive oil in a large pan over medium heat.

Sauté chopped onions until translucent.

Add in green peppers, broccoli, and spinach. Stir-fry until just tender.

Stir in cooked chicken thighs and pour in the soy sauce.

Cook for another 2–3 minutes, stirring frequently, until everything is well combined and heated through.

Serve immediately.

Preheat the oven to 450 degrees.

1. Cut the potatoes into 1/4″ thin strips, or to your desired thickness and length. Mix all other ingredients together in a large bowl and toss with the potatoes until they are evenly coated. (can add more or less spices as desired)

2. Transfer the potatoes to a large baking sheet covered with parchment paper/aluminum foil. Spread the potatoes in a single layer. Try not to overcrowd or have multiple layers of fries — you want them to be roasted, not steamed.

3. Place in the oven and cook for 25-30 minutes, turning the fries once or twice during that time to cook evenly. May take more or less time, depending on the size and thickness you cut the fries.

Remove once the edges slightly begin to brown and fries begin to crisp. Sprinkle course salt (optional) on top when they are hot out of the oven.

Seasonings: Salt (0.5 tsp), Black Pepper (tsp) (0.5 tsp), Paprika (Ground) (0.5 tsp), Garlic Powder (0.5 tsp).

NOTE: Chicken breast should be weighed COOKED

Instructions:

Cook the Chicken (if not pre-cooked):

Season lightly with salt and pepper. Cook thoroughly in a skillet with a splash of oil. Remove and slice or cube.

Sauté Aromatics:

In the same skillet, heat avocado oil. Add garlic and shallots. Cook for 1–2 minutes until fragrant.

Cook the Veggies:

Add the red bell pepper. Stir-fry until just tender, about 3–4 minutes.

Add Chicken & Sauce:

Return the chicken to the pan. Add soy sauce, oyster sauce, and brown sugar. Stir and let the sauce thicken slightly, about 2 minutes.

Finish with Basil:

Turn off the heat and stir in the Thai basil leaves until wilted.

Serve:

Plate over cooked jasmine rice and enjoy.

1. Marinate the chicken

• Mix Greek yogurt with ½ the spices, salt, and 1 minced garlic clove.

• Toss chicken breast cubes in the marinade and let sit for at least 20 minutes (overnight if possible).

2. Cook the chicken

• Heat a skillet on medium-high. Cook marinated chicken until browned and cooked through, 6–8 minutes. Remove and set aside.

3. Make the sauce

• In the same skillet, melt butter. Add the second minced garlic clove and sauté for 30 seconds.

• Stir in tomato puree, remaining spices, and simmer for 5 minutes.

• Add Greek yogurt, stirring constantly to create a creamy sauce (don’t boil, to prevent curdling).

4. Combine

• Add chicken back into the skillet and simmer in the sauce for 3–4 minutes until well coated.

5. Serve

• Plate butter chicken with ½ a garlic naan on the side. Garnish with fresh cilantro or parsley if desired.

Seasonings: Cumin Ground (Tsp) (0.5 tsp), Paprika (Ground) (0.5 tsp), Garam Masala (0.5 tsps), Salt (Dash) (3 dash), Black Pepper (Dash) (3 dash).

Step 1: Add bone broth to a skillet over medium heat and warm for 1 minute.

Step 2: Stir in sour cream until it forms a light, creamy sauce.

Step 3: Add cooked chicken to the pan and season with garlic powder, onion powder, salt, and pepper.

Step 4: Simmer 2–3 minutes until chicken is heated through and sauce thickens slightly.

Step 5: Serve over cooked rice or cooked potatoes.

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).

Form Sandwich from ingredients listed. Lettuce and tomatoes are optional; can swap for other light greens: pickles, onions...etc (just not avocado)

NOTE: BEEF IS WEIGHED OUT RAW

instructions

1) Have Cooked rice on hand

2) In a large skillet, over medium heat brown the ground beef 8-10 minutes until fully cooked.

3) While beef is cooking, make the sauce. Add garlic, honey, soy sauce, sesame oil, ginger, red pepper flakes, and black pepper to a bowl. Mix together.

4) Once beef is fully cooked add the sauce to the skillet. Cook 3-4 minutes until the sauce thickens/absorbs into the beef.

5) Serve the beef over the rice. Garnish with green onions and sesame seeds.

1) Mix together lemon juice, olive oil, salt, pepper and garlic powder to make your lemon pepper marinade. Add in your chicken breast (flatten/tenderize first) and let marinate for 30 minutes

2) Rinse rice in a mesh strainer under cold water for 2 minutes, then combine with 480g of water and 30g of butter and bring to a boil. Once boiling, reduce heat to low, cover, and let cook for 15 minutes. Remove from heat, keep covered, and let sit another 10 minutes to cook rice.

3) Cook chicken in a pan over medium high heat - flip every 1-2 mins until cooked through

4) Place all sauce ingredients in a blender and blend until completely smooth. Once chicken is done cooking, remove from pan, turn heat to lowest setting, and juice half a lemon to deglaze. Pour over your sauce (make sure the pan isn't too hot) and simmer for a few minutes until slightly thickened

5) Separate your rice in to 5 equal servings, top with sliced chicken and pour over your sauce

Seasonings: Lemon Juice (Tbsp) (1 Tbsp), Salt (Dash) (2 dash), Black Pepper (Dash) (2 dash), Garlic Powder (0.2 tsp).

Prep Shrimp & Veggies:

Pat shrimp dry and set aside.

Wash and chop broccoli and bell peppers into bite-sized pieces.

Make the Sauce:

In a small bowl, combine soy sauce and sriracha.

Stir-Fry the Shrimp:

Heat 1 tsp sesame oil in a skillet or wok over medium-high heat.

Add garlic and stir for 30 seconds until fragrant.

Add shrimp and cook for 2–3 minutes per side until pink and opaque. Remove and set aside.

Stir-Fry the Veggies:

In the same pan, add broccoli and bell peppers. Stir-fry for 3–4 minutes until just tender.

Return shrimp to the pan, pour in the sriracha-soy sauce mixture, and stir everything for 1–2 minutes until coated and heated through.

Serve:

Spoon over cooked white rice and garnish with green onions or sesame seeds if desired.

Step 1: Add cooked quinoa to a skillet over medium heat and warm for 1–2 minutes.

Step 2: Add olive oil, cherry tomatoes, and spinach to the same pan and cook 2–3 minutes until tomatoes soften and spinach wilts.

Step 3: Stir in the cooked beef, season with salt, pepper, and optional garlic or oregano, and heat for 1–2 more minutes.

Step 4: Remove from heat, drizzle with lemon juice, and top with parsley if desired.

Step 5: Serve warm and enjoy.

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