Healthy Choices

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1 banana

1 cup of frozen or fresh mixed fruit 

1/2 cup of yogurt

1/2 cup of coconut milk or cashew milk (optional

1 tbsp chia seeds 

1 tbsp Spirulina powder

1 tbsp agave nectar or honey (optional for sweetness)

1-2 full rounded scoops of Superfood protein powder- Health food stores & Walmart

Note *ice if you have it,frozen food makes it cold

To thin the shake add a little juice or water 

Enjoy Healthy Choices!

1-2 Eggs

Turkey sausage links or patties (Jimmy Dean) or turkey bacon

shredded cheese 

Onions and peppers chopped (store in refrigerator or freezer etc.)

Oil or butter

Tortilla- muffin (optional)

what you will need to cook -

hot plate/skillet 

cook meat first w/veggies and then scramble eggs and add to pan to cook - toss in cheese- watch your sides and flip then remove to add to tortilla or muffin or have a omelet you can pre make the night before on your 10 and warm up in A.M. 

Enjoy Healthy Choices!

Chicken salad 

Tuna salad

Deli Turkey / Rotisserie Chicken

Fajita chicken/ Steal 

Greens- Kale *Spinach, Romaine

Cheese (optional)

Peppers/onions 

Tomatoes (optional)

Olive oil / Vinegar Dressing

Use NO Mayo less CARBS 

Tortilla - read labels for carbs count

Rye bread -Sprout  -Sour dough etc.

Enjoy Healthy Choices !

Hot & Cold Lets's Go

Chicken Fajita/ Steak Fajita/Smoked Salmon/or Meatless

Kale*Spinach*Romaine greens

Tomato

1-2 boiled eggs

Red/yellow/orange pepper

Sliced avocado

Chopped Cilantro 

Tortilla chips (taco salad)(salsa sauce)

Dressing- olive oil/ vinegar/ ranch tomato and basil etc.

1/2 cup onions

box of quart size freezer bags

In a big pot or crock pot cook your meat - in separate skillet saute your veggies - then add to meat(add a little real salt -add 2 alarm seasonings -stir in tomato paste into meat mixture then the sauce and take the tomato paste cans fill with water and pour into crock pot stir until everything is combined cover and cook for 4-6 hrs the longer the better.

Don't forget to bag your extra chili and freeze for a any time meal~

Healthy Choices Enjoy

1 lb Pinto beans

Real salt 

1 jalapeno pepper

1 can of coconut milk

1 tbsp of olive oil

Rinse beans -pour beans into a bowl of water to soak- after 2 hours drain water pour beans into a crockpot add two quarts of water, and cook on high for 1  1/2 hours add jalapeno, add 1/4 cup coconut milk salt & oil then cook 2+hours until beans are soft. 

Choose to eat with chili beans or make re fried Pour beans into blender w/ 1/2 c of bean juice and blend until smooth spoon on tortilla -instant burrito.