30 Days To Healthy Living Meals

1/2 cup oats

1 scoop Arbonne protein powder

Tbsp Chia seeds (optional)

3/4 cup Non-Dairy/soy Milk (can adjust to your consistency preference)

stir and cover, refrigerate over night.

1/2 tsp. Vanilla Extract

Add any berries, green apple, dash of cinnamon or other approved toppings you like :)

Easy and very filling!

Coconut oil
2 large eggs, beaten
Salt
1 cup chopped scallions, light and green parts separated (you'll need 5-6 scallions)
3 garlic cloves, minced
1 tablespoon finely chopped fresh ginger
One 2-lb head cauliflower
4-5 tablespoons GF tamari
1/4 teaspoon red pepper flakes
1 cup organic frozen peas and carrots
1 teaspoon apple cider vinegar
1 teaspoon Asian sesame oil
1/4 cup chopped cashews

INSTRUCTIONS

Grate the cauliflower in a food processor fitted with the grating disc. Alternatively, grate on the large holes of box or hand-held grater. Set aside.

Heat 2 teaspoons of vegetable oil in a large (10 or 12-inch) nonstick skillet over medium heat. Add the eggs and a pinch of salt and scramble until the eggs are cooked. Transfer to a small plate and set aside. Wipe the pan clean.

Add 3 tablespoons of coconut oil to the pan and set over medium heat. Add the light scallions, garlic, and ginger and cook, stirring often, until softened but not browned, 3 to 4 minutes.

Add the grated cauliflower, 4 tablespoons of the soy sauce, red pepper flakes, sugar, and 1/4 teaspoon salt.

Cook, stirring often, for about 3 minutes. Add the peas and carrots and continue cooking until the cauliflower "rice" is tender-crisp and the vegetables are warmed through, a few minutes.

Stir in the cider vinegar, sesame oil, dark green scallions, nuts (if using) and eggs.

1 pound Brussels sprouts, trimmed
1 large sweet potato (1 pound)
2 cloves garlic, smashed
1/3 cup olive oil
1 teaspoon cumin
1/4 or 1/2 teaspoon garlic salt
1 teaspoon salt
pepper to taste
fresh thyme, to garnish

Instructions

Preheat your oven to 400 degrees F.

Trim your Brussels by cutting off the little brown end. If there are any yellow leaves, pull them off. Cut any large ones in half. Add to a large bowl.

Peel your sweet potato and chop into 1-2 inch pieces. Add to the large bowl.

Smash 2 cloves of garlic and add it to the bowl.

Pour 1/3 cup olive oil over the vegetables.

Add cumin, garlic salt, salt, and pepper to taste. Stir to coat.

Line a large sheet pan with foil if you want super easy cleanup

Drizzle a little olive oil onto the sheet pan and rub it all over the pan (or foil) with your hand. Or you could spray it really well with nonstick spray.

Pour the veggies onto the pan.

Roast at 400 for about 30-40 minutes. The veggies are done when they are brown and a fork slides into them easily.

**Serve with your choice of clean protein

1 1/2 lbs organic grass fed ground beef or turkey
2 med onions (finely chopped / minced)
1 1/2 Tbsp organic unrefined sesame oil
1 1/2 tsp organic ginger (powdered)
1/2 tsp organic black pepper
4 cloves garlic, minced
1/2 tsp salt (or to taste)
1/16 tsp stevia extract (optional)
1/2 Tbsp organic crushed red pepper (optional)
2 Tbsp organic apple cider vinegar
1/3 cup organic beef broth
9 cups shredded cabbage
1 1/2 cups shredded carrot
4 tsp organic tamari

Instructions:

Place meat in large pan and cook until browned.

On medium high heat, add the onions and sesame oil. Cook until lightly browned.

Reduce heat to medium.

Add spices, sweetener, red pepper, wine, and broth to the pan and stir well.

Add the cabbage and stir to coat.

Cook, stirring frequently until the cabbage slightly wilts.

Add carrots and cook for 2-3 minutes until soft.

Add tamari to taste and adjust flavorings as desired.

Serve plain or over rice or cauliflower rice.

4 sweet potatoes
2 teaspoons coconut oil
1 red onion, chopped
1 red bell pepper, seeded and chopped
1 jalapeno pepper, diced
2 cloves garlic, minced
2 tomatoes, chopped
1/2 teaspoon cumin
1/2 teaspoon chili powder
1/2 teaspoon sea salt
2 cups fresh spinach
1 avocado, pitted and diced
Chopped fresh cilantro, for garnish

Directions:

Preheat oven to 350 degrees Fahrenheit.

Pierce sweet potatoes several times with a fork to vent, then rub with 1 teaspoon coconut oil. Place potatoes on a baking sheet and bake until tender, 45 to 60 minutes. When finished, remove from oven.

Melt remaining teaspoon of coconut oil in a skillet over medium. Add onion, bell pepper, and jalapeno; sauté for 5 minutes. Add garlic, tomatoes, cumin, chili powder, and salt and sauté for 5 minutes more, allowing the liquid from tomatoes to evaporate. Add in spinach, cooking just long enough to wilt.

Cut baked sweet potatoes in half lengthwise and lightly sprinkle with sea salt. Spoon vegetable mixture over potatoes and top each with diced avocado and chopped cilantro.

Serve warm.

Great with roasted chicken breast!

1 head organic cauliflower — cut into florets
3 Tablespoons olive oil
½ teaspoon fine sea salt
½ teaspoon freshly ground black pepper
½ teaspoon smoked paprika
1/4 teaspoon cayenne — optional
½ teaspoon onion powder
½ teaspoon garlic powder

• 2 Tbsp chili powder
• 1 Tbsp cumin
• 1 tsp garlic salt
• 1.5 tsp smoked paprika
• 1/2 tsp cayenne pepper
• 1/4 tsp ground black pepper

• 3/4 pound ground turkey
• 1/2 teaspoon chili powder
• 1/2 teaspoon cumin
• 1/2 teaspoon onion powder
• 1/2 teaspoon garlic powder
• 1/2 teaspoon salt
• 1 1/2 avocados
• 2 teaspoons lime juice
• 3/4 teaspoons garlic powder
• 3 teaspoons olive oil

instructions

1. Mix the ground turkey together with the chili powder, cumin, onion powder, garlic powder, and salt in a medium bowl
2. Form into patties
3. Heat a large skillet over medium-high heat with 3 teaspoons of olive oil
4. Cook the patties, making sure they brown on both sides, until they are cooked through
5. Meanwhile, make your guacamole. Mash together the avocados, lime juice, garlic powder in a bowl. Season to taste with salt
6. Serve burgers with a dollop of guacamole on each patty

Veggie Brugers

Easy and delicious veggie burgers crafted with just 5 simple ingredients. They’re effortless to prepare and cook in only 30 minutes!

Ingredients

1 (15oz.) can of black beans, drained and rinsed (or 1 ¾ cups) (or beans of choice– see notes)

⅓ cup + 1 tablespoon gluten-free rolled oats

1 large shallot, roughly chopped (or ½ medium onion)

2 cloves garlic, roughly chopped

½ tablespoon old bay seasoning (or seasoning blend of choice– see notes)

Black pepper, to taste

Instructions

In the bowl of a food processor, add in all of the ingredients and process for 15 to 20 seconds, or until the mixture begins to come together, scraping the sides as needed. Scrape all of the mixture into a small bowl and place the bowl into the refrigerator for 30 minutes to set.

Preheat oven to 400°. Line a baking sheet with parchment paper or a silicone baking mat and set aside.

Remove the bowl from the fridge. Scoop out ½ cup sized scoops from the mixture and using wet hands, form the mixture into patties. We made 3 patties total. Place the patties onto the prepared baking sheet and place them into the oven for 15 minutes. Flip the patties over and then bake for an additional 10 minutes or until the patties are browned and feel solid.

Notes

If you would like to speed up the cooking process, you can also cook these burgers on a pan. For this. we suggest heating about 1 tablespoon of cooking oil in a large nonstick skillet over medium-high heat and cooking the patties on each side until browned, about 5 minutes per side.

We have tried this recipe with cannellini beans, red beans and pinto beans and all have worked well!

If you do not have Old bay, feel free to use a seasoning blend of your choice — just be sure to add salt the blend does not have any.

Green apple turkey burgers with cranberry chutney
1 lbs Ground turkey
1 Granny smith apple diced small 1 Lemon juice and zest of Handful Parsley, chopped
1⁄2 small red onion, diced small For Chutney:
2 Cups frozen cranberries 1 shallot sliced thin
1TBS Apple cider vinegar 1-2 TBS brown rice syrup
1. Place the ground turkey in a large mixing bowl. Add apple, onion, parsley, lemon and zest. Shape into 4 equal burgers. Freeze for 20 mins.
2. Season the turkey burgers with salt and pepper. Place on a preheated, lightly oiled grill. Grill each side for 7 minutes until meat is thoroughly cooked. Let sit for 5 minutes.
To make Chutney:
Saute Shallot in olive oil. Add frozen cranberries and ACV. Saute until cranberries begin to burst. Add Brown rice syrup to taste. Simmer on low until thick. Serve with turkey burgers.

• 1 pound ground turkey (preferably thigh meat)
• 1/2 cup lightly steamed broccoli florets , finely chopped
• 1/2 cup kale, finely chopped (or any other green)
• 1/2 cup carrots, finely chopped
• 2 tbsp fresh cilantro, finely chopped (or basil, parsley, or dill)
• 1 egg, beaten
• 2 tbsp dairy and soy free butter melted
• 1 tablespoons coconut flour
• 1 tsp salt
• 1/2 tsp garlic powder
• pepper, to taste

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  1. Preheat oven to 400. Line baking sheet with parchment paper OR place a cooling rack on top of baking sheet.
  2. Combine all meatball ingredients in a large bowl until well incorporated.

  
  

  
  

  
  

  1. Roll into about 28-30 small meatballs ( I use a small cookie scoop to get uniform balls) and place onto prepared baking sheet.
  2. Bake for 15-18 minutes, until baked through and slightly golden.

  
  

  
  

  
  

  NOTES

  
  

  • I HIGHLY recommend using a food processor to chop you veggies. This makes for a super nice texture in the meatballs.
  • I prefer to steam the broccoli before adding it to the recipe. I’ve tried grated raw broccoli and don’t love the texture. Simply steam broccoli in a steamer basket for 3-4 minutes until slightly soft and still bright green. Be sure to finely chop for best texture.
  • Most people bake meatballs right on the baking sheet (lined with parchment paper), which works fine. I find that my meatballs cook a bit more evenly if I place them on a cooling rack on top of the baking sheet.
  • I use 1 tablespoon of coconut flour as a binder. You can sub any flour that you have like almond or cassava, but you will have to use at 2-3 tablespoons of any other flour. Start with 2 and add another if mixture seems too sticky to roll.

  
  

  
  

FOR THE FAJITA SEASONING

· ½ tablespoon chili powder

· ½ teaspoon cayenne pepper

· 1 teaspoon paprika

· 1 teaspoon cumin powder

· 1 teaspoon ground black pepper

· 1 teaspoon salt

FOR THE CHICKEN AND PEPPERS AND ONIONS

· 2 tablespoon olive oil

· 1 teaspoon garlic — minced

· 1.5 lb free range organic chicken breast — cut into thin strips

· 2 red bell peppers — sliced

· 2 yellow bell peppers — sliced

· 2 green bell pepper — sliced

· 1 medium onion — sliced

· 1 teaspoon salt and black pepper

· Avocado slices for topping

· Cilantro — chopped for garnishing

Instructions

1. Mix all the ingredients from the fajita seasoning recipe in a small bowl. Set aside.

FOR THE CHICKEN AND PEPPERS

1. In large bowl, add the chicken strips and half of the fajita seasoning. Mix all well to combine and set aside for about 15-30 minutes.

2. Heat olive oil over medium heat in a large skillet. Add garlic and cook for 30 seconds but be careful to not burn it. Add the chicken and cook for 10-15 minutes or until the chicken is cooked through. Stir occasionally. Set aside.

3. In the same skillet, pour more olive oil (if necessary and add onions, bell peppers and the rest of the fajita seasoning.

4. Stir fry for 5-10 minutes on medium heat. The time will depend on how tender you prefer your veggies to be. Bring the chicken into the skillet again and mix everything well to combine.

5. Top with cilantro and slices of avocado. Enjoy!

Ingredients:

1 pound chicken, chopped
½ cup coconut flour
½ cup shredded coconut
1 egg
1 tsp. garlic powder
½ tsp. paprika
½ tsp. salt
½ tsp. black pepper
½ cup coconut oil, for frying
Directions:

1.) Combine all dry ingredients and spices in large shallow bowl or plate. Mix up. Set aside.

2.) Whisk egg in large bowl. Add chopped chicken to egg.

3.) Heat coconut oil in large frying pan.

4.) Coat egg covered chicken with dry ingredients, making sure to coat entire piece of chicken, add to the frying pan. Repeat for as many pieces will fit in pan.

5.) Fry until golden brown, flipping and turning chicken until cooked.

1 lb Chicken (Free range breasts, boneless)

Produce Organic
1/2 lb Asparagus, fresh
3 Garlic cloves
1 Sweet potato, medium

Baking & Spices
1/2 tsp Black pepper, freshly ground
1/2 tsp Red pepper
1 Salt and ground fresh black pepper
1/2 tsp Sea salt, fine
Oils & Vinegars
1 tbsp Olive oil

Liquids
1/2 cup Chicken broth or water

Cut Boneless, Skinless Chicken Breast into small pieces. Season with Salt and Pepper. In a skillet over medium heat, add Olive Oil, Garlic and chicken pieces. Sauté the chicken for about 7-10 minutes or until chicken is cooked though.

Remove chicken from the skillet. Add Sweet Potato and Chicken Broth. Cook for about 7-10 minutes or until the sweet potato is cooked.

Add Asparagus and cook for 4-5 minutes. Season with Sea Salt, Finely Ground Black Pepper and Crushed Red Pepper Flakes.

Add cooked chicken back to the skillet.

Serve and enjoy!

In a bowl add 1Tbsp Paprika & 1tsp garlic powder (mix), slice chicken breasts and coat in spice.
Then coat the breasts in hummus and place on a baking tray lined with baking paper. Bake 170 degrees for about 25 mins.
Salsa - Chopped cherry tomatoes, cucumber, Cilantro, 1/2 lime juice, 1/2 tsp stevia then salt and pepper to take.
Cook rice 😋

1/2 Tbs dried organic chives
1 tsp salt
1 Tbs organic onion powder
1 tsp black pepper
2 lbs free range chicken cut into tenders
1/2- 3/4 cup extra virgin olive oil divided See note
1 cup asparagus spears cut in half
1 cup sliced carrots cut into sticks
1 cup sliced zucchini cut into spears
1 cup brussel sprouts halved
1 cup green beans
1 cup sliced organic white mushrooms
3 Tbs organic minced garlic
1- 1 ounce package organic onion soup mix
Get Ingredients Powered by Chicory

Instructions
Preheat oven to 400 degrees
In a small bowl, mix together dried chives, salt, onion powder, and black pepper
In a large bowl, add chicken, 1/4-1/2 cup olive oil, and seasoning mixture from above. Stir to coat well. Put in refrigerator for 15 minutes to let marinate
In a large bowl add prepared vegetables, 1/4 cup olive oil, minced garlic, and onion soup mix packet
Stir well.
Dump veggies on baking sheet, and spread out to form one layer.
Place chicken on top.
Bake at 400 degrees for 30 minutes or until chicken reaches internal temp of 165 degrees (cooking time will depend on how thick you cut your chicken).
Optional: Broil sheet pan with chicken and veggies on high for 2-3 minutes to brown and crisp up the edges a bit. Watch closely.

PREP TIME:10 minutes
COOK TIME:35 minutes
TOTAL TIME:45 minutes

INGREDIENTS
4 tablespoons organic avocado oil
2 large organic carrots, diced
4 ribs organic celery, diced
1 large organic onion, diced**
2 cloves organic garlic, minced**
2 organic bay leaves
2 pounds boneless free range skinless chicken thighs, cut into 3 inch strips
2 teaspoons sea salt
1 teaspoon black pepper
1 teaspoon ground organic cumin
2 springs fresh organic oregano (I used 1 teaspoon dried)
1/2 cup organic chicken broth (I used water)
2 green organic onions, sliced

INSTRUCTIONS
Heat 2 tablespoons of the avocado oil in a large skillet over medium heat. Add the carrots, celery, onion, garlic, and bay leaves. Sauté for 8-10 minutes, until the mixture is very fragrant and the onions has become tender and translucent.
Remove the mixture from the pan and set aside. Heat the remaining 2 tablespoons of avocado oil in the pan and add the chicken. Add the salt, pepper, cumin, and oregano. Stir to combine. Cook until the chicken is browned- about 10 minutes, turning the pieces occasionally.
While the chicken browns, bland half the veggie mixture with the broth. Blend until smooth. Once the chicken is browned, add the rest of the veggies and the sauce you just blended back into the pan.
Stir well, cover the pan with a tight fitting lid and simmer for 10 minutes. You will hear bubbling and sizzling from the pan. Remove the lid, if the mixture has a lot of liquid, reduce over high heat for 5 minutes stirring occasionally. If not, stir well, garnish with green onions and serve hot.
Store leftovers in an airtight container in the fridge for up to 5 days. Sauté for 5 minutes over medium heat to re-heat.

2 lbs organic free range skinless chicken breast
2 cups organic chicken broth
2 lbs organic mushrooms
1 can organic tomato paste
1 can organic diced tomato with Italian seasoning
2 tsp of chopped fresh organic garlic
1 organic green bell pepper
5 organic celery stalks
organic Onions chopped

Marinate chicken with sea salt & black pepper

Throw all ingredients in crockpot on low for 2 hours after 2 hours throw in the chicken & continue cooking on low for another 2 hrs

1. 1 lb ground beef
2. 1 tsp salt
3. 1/4 tsp black pepper (omit for AIP)
4. 1 thumb ginger, grated
5. 2 cloves garlic, minced
6. 1/2 cup carrots, shredded
7. 1 small zucchini, chopped into half moons
8. 1 cup broccoli florets
9. 1 1/2 cup green cabbage, shredded
10. 3 tbsp coconut aminos
11. 2 tsp apple cider vinegar
12. 1 tbsp green onion, sliced
13. Using a large deep skillet, brown the ground beef over medium heat. Season with salt and pepper and use a wooden spoon to thoroughly crumble. Set the ground beef aside and drain the excess fat, leaving about 2 tbsp in the pan.
14. Using the same pan, saute the garlic and ginger until fragrant.
15. Add the carrots, zucchini, and broccoli and cook for 5-6 minutes or until lightly crisp and softened, adding more fat to the pan if needed.
16. Incorporate the cabbage and cook for 2-3 minutes or until the cabbage has wilted and softened.
17. Add the ground beef back to the stir fry along with the coconut aminos apple cider vinegar. Stir to cook for another 2 minutes to reheat and allow the flavors to combine.
18. Serve topped with sliced green onion.