SERVINGS: 1 PREP TIME: 10 MINUTES COOKING TIME: 5 MINUTES INGREDIENTS 6 large [198 g] Egg White 0.5 cup, chopped [62 g] Zucchini 0.25 cup, chopped [28.5 g] Red Bell

SERVINGS: 1 PREP TIME: 10 MINUTES COOKING TIME: 0 MINUTES INGREDIENTS 3 oz, boneless, cooked [85.05 g] Rotisserie Chicken (Diced) 0.25 medium (approx 2-3/4″ long, 2-1/2″ dia) [28.5 g] Red

SERVINGS: 2 PREP TIME: 5 MINUTES COOKING TIME: 40 MINUTES INGREDIENTS 0.5 cup, dry [100 g] Brown Lentils 2.5 cup [250 g] Cauliflower 3 tbsp [15 g] Nutritional Yeast 0.25

SERVINGS: 9 PREP TIME: 15 MINUTES COOKING TIME: 0 MINUTES INGREDIENTS 1.5 cup [168 g] Almond Flour 6 tbsp [81.6 g] Coconut Oil (Melted, divided) 1.5 cup [375 g] Pumpkin

SERVINGS: 6 PREP TIME: 10 MINUTES COOKING TIME: 25 MINUTES INGREDIENTS 4 pumps [4 g] Avocado Oil Cooking Spray 2 medium [236 g] Banana (Mashed ripe bananas) 0.5 cup [96

SERVINGS: 1 PREP TIME: 5 MINUTES COOKING TIME: 10 MINUTES INGREDIENTS 3 large [150 g] Hard-Boiled Egg (Chopped) 1 tbsp [15 g] Mayonnaise (made with avocado oil) 1 tsp [5.5

SERVINGS: 1 PREP TIME: 5 MINUTES COOKING TIME: 0 MINUTES INGREDIENTS 1 medium [118 g] Banana 0.25 cup [22.5 g] Rolled Oats Gluten Free 1 cup [240 ml] Organic Unsweetened

SERVINGS: 1 PREP TIME: 10 MINUTES COOKING TIME: 0 MINUTES INGREDIENTS 1 wrap [43 g] Sprouted Grain Wrap 0.5 cup [120 g] Black Beans (Canned) (Rinsed & Drained) 1 dash

SERVINGS: 6 PREP TIME: 10 MINUTES COOKING TIME: 17 MINUTES INGREDIENTS 2 cup [180 g] Rolled Oats Gluten Free 2 scoop [40 g] Protein Powder – Vanilla 0.25 cup [54.5

SERVINGS: 4 PREP TIME: 10 MINUTES COOKING TIME: 30 MINUTES INGREDIENTS 1 tbsp [14 g] Olive Oil 6 large [300 g] Egg 6 large egg white [198 g] Egg White

SERVINGS: 16 PREP TIME: 10 MINUTES COOKING TIME: 0 MINUTES INGREDIENTS 1.5 cup [255 g] Dark Chocolate Chips (72% cacao) 0.5 cup [120 ml] Coconut Milk (from a can) 2

SERVINGS: 2 PREP TIME: 15 MINUTES COOKING TIME: 0 MINUTES INGREDIENTS 1.5 cup [375 g] Chickpeas (canned and drained) (Rinsed and dried) 4 cup, florets [284 g] Broccoli (Chopped) 0.25

SERVINGS: 1 PREP TIME: 10 MINUTES COOKING TIME: 40 MINUTES INGREDIENTS 1 medium [114 g] Sweet Potato 0.25 cup, dry [50 g] Brown Lentils 1 tsp [4.8 g] Olive Oil

SERVINGS: 2 PREP TIME: 10 MINUTES COOKING TIME: 0 MINUTES INGREDIENTS 4 medium slice (4-3/4″ x 4″ x 1/2″) [100 g] Sour Dough Bread 0.25 small [37 g] Red Onions

SERVINGS: 2 PREP TIME: 5 MINUTES COOKING TIME: 0 MINUTES INGREDIENTS 2 cup [454 g] Whole Milk Greek Yogurt – Vanilla 1 tbsp, ground [6.5 g] Flaxseeds 2 tbsp [28

SERVINGS: 2 PREP TIME: 15 MINUTES COOKING TIME: 0 MINUTES INGREDIENTS 1 cup [122 g] Unsweetened Coconut Milk Yogurt 1 Juice of 1 lime [38 g] Fresh Lime Juice 1

SERVINGS: 2 PREP TIME: 10 MINUTES COOKING TIME: 15 MINUTES INGREDIENTS 4 oz, dry, yields [320 g] High Protein Spaghetti 0.25 small [37 g] Red Onions (Thinly sliced) 0.5 medium

SERVINGS: 1 PREP TIME: 5 MINUTES COOKING TIME: 40 MINUTES INGREDIENTS 1 cup, chopped [21 g] Kale 1 cup [261 g] Canned White Beans (Drained and rinsed. ) 2 beet

SERVINGS: 4 PREP TIME: 5 MINUTES COOKING TIME: 25 MINUTES INGREDIENTS 16 oz [453.6 g] Brussels Sprouts (Halved) 2 tbsp [28 g] Avocado Oil 2 tbsp [40 g] Maple Syrup

SERVINGS: 6 PREP TIME: 10 MINUTES COOKING TIME: 0 MINUTES INGREDIENTS 12 oz [340.2 g] Cranberries (Fresh) 1 medium (2-5/8″ dia) [131 g] Orange (Zest 1 tbsp of the orange

SERVINGS: 4 PREP TIME: 10 MINUTES COOKING TIME: 40 MINUTES INGREDIENTS 1 cup [227 g] Whole Milk Greek Yogurt Plain 2 cup [224 g] Almond Flour 1 tsp [1.2 g]

SERVINGS: 1 PREP TIME: 10 MINUTES COOKING TIME: 0 MINUTES INGREDIENTS 0.5 cup [125 g] Chickpeas (canned and drained) 0.25 medium [50.25 g] Cucumber 0.5 medium [74 g] Tomatoes (Roma)

SERVINGS: 4 PREP TIME: 5 MINUTES COOKING TIME: 15 MINUTES INGREDIENTS 48 oz [1360.8 g] Spaghetti Winter Squash 1.5 tbsp [21 g] Olive Oil 2 clove [6 g] Garlic (Minced)

SERVINGS: 4 PREP TIME: 5 MINUTES COOKING TIME: 20 MINUTES INGREDIENTS 16 oz [453.6 g] Carrots (Cut into sticks) 1.5 tablespoon [20.25 g] Extra Virgin Olive Oil 2 tbsp [42

SERVINGS: 2 PREP TIME: 20 MINUTES COOKING TIME: 10 MINUTES INGREDIENTS 8 oz [226.8 g] Chicken Meat (with Broth, Canned) 3 tbsp [15 g] Parmesan Cheese (Shredded) 1 large [50

SERVINGS: 1 PREP TIME: 5 MINUTES COOKING TIME: 0 MINUTES INGREDIENTS 1 cup [85 g] Broccoli Slaw 0.5 cup [28.35 g] Shredded Red Cabbage 2 tbsp [30 g] Apple Cider

SERVINGS: 8 PREP TIME: 20 MINUTES COOKING TIME: 50 MINUTES INGREDIENTS 32 oz [907.2 g] Baby Carrots 4 cup [960 ml] Vegetable Broth 2 tsp [9.4 g] Lemon Juice 0.25

SERVINGS: 1 PREP TIME: 5 MINUTES COOKING TIME: 30 MINUTES INGREDIENTS 4 oz [112 g] Ground Turkey 1 tbsp [14 g] Olive Oil 0.25 medium [27.5 g] Yellow Onions (Diced)

SERVINGS: 2 PREP TIME: 25 MINUTES COOKING TIME: 45 MINUTES INGREDIENTS 1.5 cup [247.5 g] Fingerling Potatoes (Quartered ) 1.5 cup, florets [106.5 g] Broccoli 2 tbsp [28 g] Olive

SERVINGS: 1 PREP TIME: 5 MINUTES COOKING TIME: 10 MINUTES INGREDIENTS 6 oz [170.1 g] Tilapia (Fish) 2 small tortilla [30 g] Corn Tortilla 0.25 cups [14.18 g] Shredded Green

SERVINGS: 4 PREP TIME: 10 MINUTES COOKING TIME: 10 MINUTES INGREDIENTS 1 tbsp [14 g] Olive Oil 6 cup, chopped [126 g] Kale (Ribs removed) 1 tbsp [20 g] Maple

SERVINGS: 1 PREP TIME: 5 MINUTES COOKING TIME: 0 MINUTES INGREDIENTS 30 g Chocolate Protein Powder 1 tbsp [16 g] Almond Butter 1 tbsp [14 g] Chia Seeds 1 tbsp

larsonhealthweightloss.com SERVINGS: 2 PREP TIME: 5 MINUTES COOKING TIME: 0 MINUTES INGREDIENTS 12 oz [336 g] Firm Tofu (Pre-cooked tofu cut into cubes) 1 cup [256 g] Kidney Beans (Canned)

SERVINGS: 1 PREP TIME: 10 MINUTES COOKING TIME: 10 MINUTES INGREDIENTS 6 oz [170.4 g] Shrimp (Peeled & Deveined) 0.25 cup [31.25 g] Brown Rice 0.5 cup, florets [35.5 g]

SERVINGS: 1 PREP TIME: 2 MINUTES COOKING TIME: 5 MINUTES INGREDIENTS 0.5 cup [120 g] Plain Coconut Yogurt 1 medium (2-3/4″ dia) (approx 3 per lb) [138 g] Apples (Chopped)

SERVINGS: 1 PREP TIME: 15 MINUTES COOKING TIME: 0 MINUTES INGREDIENTS 1 cup, cooked, diced [135 g] Rotisserie Chicken (Skin Not Eaten) 1 medium [201 g] Cucumber (Diced) 0.5 cup

SERVINGS: 4 PREP TIME: 5 MINUTES COOKING TIME: 10 MINUTES INGREDIENTS 1.5 tbsp [21 g] Olive Oil 16 oz [453.6 g] Brown Mushrooms (Crimini Italian) (Sliced) 2 clove [6 g]

SERVINGS: 1 PREP TIME: 5 MINUTES COOKING TIME: 30 MINUTES         INGREDIENTS 1 cup [261 g] Canned White Beans 1 cup [113 g] Shredded Carrots 1 cup

SERVINGS: 1 PREP TIME: 5 MINUTES COOKING TIME: 12 MINUTES         INGREDIENTS 5 oz [140 g] Skinless Chicken Breast (Diced) 0.5 1 cup Butternut Squash (Taylor Farms)

SERVINGS: 1 PREP TIME:5 MINUTES COOKING TIME: 0 MINUTES INGREDIENTS 2 cup[244 g]Unsweetened Coconut Milk Yogurt(Gluten free) 1 medium Lemon (Zested) 2 tbsp [15 g] Slivered Almond 0.5 cup, halves

Servings: 4Prep Time: 15 MinutesCooking Time: 5-8 Hours Ingredients 1 lb (453g) ground turkey 2 red bell pepper, chopped 1 yellow onion, chopped 1 jalapeño pepper, chopped 14.5oz (411g) jarred

Ingredients 1 tsp (4.5g) avocado oil 2 egg whites and 2 whole eggs 1/4 cup (24g) mushrooms, sliced 1/2 cup (11g) baby spinach Dash of garlic salt Dash of pepper

Servings: 1Prep Time: 5 MinutesCooking Time: 0 Minutes Ingredients 1 cup (165 g) fresh or frozen mango 1/2 banana 1 cup (240 g) coconut water 1 scoop (20g) collagen powder

Servings: 2Prep Time: 3 MinutesCooking Time: 25 Minutes Ingredients 1 tbsp olive oil 1/2 lb (224 g) ground chicken 1 cup (260 g) canned black beans, drained and rinsed 1

Ingredients 3 large Ripe Banana (the riper the sweeter) 4 tablespoons Unsweetened Cocoa Powder ½ cup unsweetened Peanut Butter or nut butter of choice (Unsalted) ½ cup Dark Chocolate Chips

Servings: 1Prep Time: 5-10 MinutesCooking Time: 0 Minutes Ingredients 2 cups (60 g) baby spinach 1/2 cup (83 g) strawberries, chopped 1 tbsp (8 g) walnuts, chopped 1 tbsp (9

Ingredients 2, 5 oz (142g) boneless skinless chicken breasts, sliced and uncooked 2 large carrots, chopped 2 cups (182g) broccoli, chopped 1 yellow bell pepper, chopped 1 red bell pepper,

Servings: 1Prep Time: 5 MinutesCooking Time: 10 Minutes Ingredients 3 large eggs 1/2 tomato 3 small sized baby bella mushrooms 2 tbsp fresh basil 1 tbsp shredded parmesan 1 tbsp

Servings: 4Prep Time: 10 MinutesCooking Time: 4-6 Hours Ingredients 1 lb (450 g) ground beef, 95% lean 1/4 cup (40 g) chopped onion 1/4 cup (27 g) panko bread crumbs

This high protein cookie dough recipe is a super healthy snack that tastes like chocolate chip cookie dough. Ingredients 1/2 cup protein powder, I like vanilla or chocolate 1 can

Servings: 1Prep Time: 20 MinutesCooking Time: 15 Minutes Ingredients 3 hard boiled eggs 3/4 cup (178 g) water 1/4 cup (40 g) steel cut oatmeal, uncooked 1 cup (30 g)

Ingredients 5 oz (142g) canned organic chicken 1/2 tbsp (7g) avocado oil mayonaise 1/8 small red onion, diced 1 tsp (1g) dried dill weed Salt and pepper to taste 1

Servings: 1Prep Time: 5 MinutesCooking Time: 10-15 Minutes Ingredients 1 tbsp olive oil, divided 1/2 cup cherry tomatoes (sliced) 2-3 fresh basil leaves (sliced into small pieces/chiffonade) 3 whole eggs

Makes 4 servings Ingredients: • 2 tbsp balsamic vinegar • ¼ tsp ground black pepper • 2 lbs. boneless, skinless chicken breasts • Cooking spray • 4 tsp extra virgin

Servings: 2Prep Time: 5 MinutesCooking Time: 15-20 Minutes Ingredients 1 tbsp (14 g) olive oil 1/2 red pepper, sliced 1/2 white onion, sliced 10 oz (280 g) beef, shaved or

Ingredients • 1 3/4 cups self rising flour • 1 cup Greek yogurt • 1 tablespoon butter melted • 1 tablespoon sesame seeds or favorite bagel toppings Instructions 1. In

Servings: 1Prep Time: 5 MinutesCooking Time: 0 Minutes Ingredients 5 oz (125 g) canned organic chicken, drained 1 tbsp (15 g) tahini 1 tsp (5 g) dijon mustard 2 tbsp

By planning ahead and shopping smart, nutritious meals can be made that won’t empty your wallet! Here are a few helpful strategies that will allow you to achieve healthy eating

Ingredients 1 cup (22g) mixed greens 2 oz (56g) feta cheese 1/8 small red onion, sliced 2 tbsp (20g) green olives 1/2 medium vine ripe tomato, sliced 1 small cucumber,

Servings: 2 Prep Time: 10 Minutes Ingredients 1 small garlic cloves 1.5 cup (390 g) canned chickpeas, drained and rinsed 3/4 cup (188 g) of pumpkin puree 1/2 tsp (3