SAMPLE RECIPES

Energy Smoothie- Breakfast

1 Scoop Whey Protein Isolate
1/3 Cup Blueberries
1/2 Banana
1 Tbsp Sach Inchi Oil 
Handful Of Organic Spinach
1 Cup Cold Filtered Water
 
Blend altogether with ice if you like.  Add 1-2 Tbsp of chlorophyl for some added green goodness and cleansing effects.  You can also incorporate different fruits to increase nutrient intake and add variety. 

Lunch

1 10 oz Box Frozen Chopped Spinach
2 oz (1.2 Cup) Shredded Mozzarella Cheese
1 lb Fish Fillets
Salt, Pepper, Lemon Juice to taste
 

-Preheat oven to 400F

-Thaw spinach and squeeze out excess moisture.  Spread on the bottom of small baking dish.

-Sprinkle with the cheese and top with the fish.  Season as desired

-Cover with foil.  Bake for 20 minutes or until the fish flakes easily.

Dinner

4-5 oz Lean meat or chicken
1 Cup Broccoli
4 oz Sweet Potatoe
1 Tbsp Coconut Oil
 
You can use the coconut oil to saute some onions an mushrooms for added flavor and textrue in your meal.  Making stir-frys is also a great idea!

Snack

1/3 Cup Hummus
3 Whole Grain Rye Crackers
1 Cup Sliced Cucumbers
 
Add in some extra vegetables for variety and added fiber.  Asparagus, green beans and zucchini are all vegetbales that can be eaten raw.
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Julia Karantjas B.A RHN

julia@jknutrition.ca

416.209.1102

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