Servings:1 Prep Time:15 minutes Cooking Time:10 minutes Ingredients 3 large [150 g] Egg 2 large [66 g] Egg White 2 tbsp, chopped [10 g] Red Onions 0.25 cup, chopped [37.25

Servings:1 Prep Time:10 minutes Cooking Time:0 minutes Ingredients 1 cup [56.7 g] Shredded Green Cabbage 0.5 cup [56.5 g] Shredded Carrots 1 medium [180 g] Apples (Shredded or grated) 0.5

Servings:1 Prep Time:5 minutes Cooking Time:10 minutes Ingredients 0.5 cup [45 g] Rolled Oats Gluten Free 1.5 cup [360 ml] Organic Unsweetened Almond Milk 2 scoop [48 g] Organic Vegan

Servings:2 Prep Time:10 minutes Cooking Time:20 minutes Ingredients 0.5 cup, dry [85 g] Quinoa 1 cup [237 g] Water 1.75 tablespoon [23.63 g] Extra Virgin Olive Oil (Divided) 1 tsp

Servings:2 Prep Time:10 minutes Cooking Time:20 minutes Ingredients 8 oz [224 g] Ground Turkey 0.5 tbsp [7 g] Olive Oil 7 oz [199.99 g] Black Beans (Canned) (Rinsed and Drained)

SERVINGS: 2 PREP TIME: 10 MINUTES COOKING TIME: 20 MINUTES INGREDIENTS 1 tbsp [16 g] Almond Butter 0.5 tbsp [7 g] Rice Vinegar 1 tbsp [14.8 g] Water 1 tbsp

SERVINGS: 2 PREP TIME: 10 MINUTES COOKING TIME: 28 MINUTES INGREDIENTS 6 large [198 g] Egg White 2 large [100 g] Egg 0.5 cup [120 g] Plain Non Fat Greek

SERVINGS: 2 PREP TIME: 15 MINUTES COOKING TIME: 40 MINUTES INGREDIENTS 8 oz [224 g] Skinless Chicken Breast 1 tbsp [14 g] Avocado Oil 0.5 tbsp, minced [4.25 g] Garlic

SERVINGS: 1 PREP TIME: 10 MINUTES COOKING TIME: 0 MINUTES INGREDIENTS 6 cup [330 g] Mixed Salad Greens 0.25 cup [28.25 g] Shredded Carrots 1 medium [201 g] Cucumber (Diced)

SERVINGS: 1 PREP TIME: 10 MINUTES COOKING TIME: 25 MINUTES INGREDIENTS 0.25 cup, dry [46.25 g] White Rice 1 small [38 g] Egg 1.5 tsp [7.2 g] Olive Oil 3

SERVINGS: 1 PREP TIME: 1 MINUTES COOKING TIME: 0 MINUTES INGREDIENTS 2 large [100 g] Egg DIRECTIONS 1. Bring a small pot of water to a boil. 2. Add eggs

SERVINGS: 1 PREP TIME: 15 MINUTES COOKING TIME: 0 MINUTES INGREDIENTS 0.25 cup [60 g] Plain Non Fat Greek Yogurt 1 tbsp [14 g] Lemon Juice 1 tbsp [16.5 g]

SERVINGS: 2 PREP TIME: 15 MINUTES COOKING TIME: 25 MINUTES INGREDIENTS 1 tsp [1.2 g] Kosher Salt 0.25 tsp [0.57 g] Black Pepper 0.25 tsp [0.6 g] Onion Powder 0.25

SERVINGS: 1 PREP TIME: 5 MINUTES COOKING TIME: 20 MINUTES INGREDIENTS 1 tsp [4.5 g] Extra Virgin Olive Oil 1 cup [161 g] Potato (Diced) 2 tbsp [29.6 g] Water

SERVINGS: 1 PREP TIME: 15 MINUTES COOKING TIME: 15 MINUTES INGREDIENTS 1 medium Lemon 6 oz [170.4 g] Lump Crab Meat 2 tbsp [30 ml] Oat Flour 0.25 cup, chopped

SERVINGS: 2 PREP TIME: 5 MINUTES COOKING TIME: 15 MINUTES INGREDIENTS 8 ounce [224 g] Ground Beef (90% Lean / 10% Fat) 1 medium (approx 2-3/4″ long, 2-1/2″ dia) [114

SERVINGS: 10 PREP TIME: 10 MINUTES COOKING TIME: 20 MINUTES INGREDIENTS 135 g Hazelnuts Filberts (Roasted) 3 tbsp [15 g] Cocoa Powder 0.25 tsp [1.5 g] Sea Salt (Fine) 2

SERVINGS: 1 PREP TIME: 5 MINUTES COOKING TIME: 18 MINUTES INGREDIENTS 1 tsp [4.5 g] Extra Virgin Olive Oil (Divided) 1.5 cup, cubed, uncooked [199.5 g] Sweet Potato 0.25 tsp

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: 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

Servings: 1Prep Time: 5 MinutesCooking Time: 0 Minutes Ingredients 2 cups (40 g) arugula 1 tbsp (9 g) sunflower seeds 2 tbsp (22 g) pomegranate arils 2 oz (55 g)