Summer Meal Guide

Iced Bulletproof Coffee Makes 1 serving

1. Use a large NutriBullet plastic cup, and fill with ice. (if you don’t have a bullet fill a blender with about 10-15 ice cubes.)

2. Once the ice is in the cup, make about 1 cup to a cup and a half of hot coffee.

3. Pour coffee over the ice. 4. Add 1/4 to 1/2 cup of almond milk.5. Add 1 to 2 packets of Stevia (optional)6. Add 1 tablespoon of coconut oil or a

tablespoon of grass fed butter. 7. Blend on high for 1 minute.8. Sprinkle cacao powder on top of the light foam

that appears.9. Grab a straw and enjoy!10. (if you want a kick, add a sprinkle of cayenne

pepper!)11. Enjoy!

Kitchen Sink Chicken SaladServings: 2Prep Time: 25 minutes

Ingredients: *2 Grilled Chicken Breasts*6-10 cups of mixed greens*1 small jar of roasted red peppers*1/2 cup of feta cheese*10 Olives (of your choice)*1/4 cup of pine nuts*1/4 cup of green raisins Dressing:*1/4 cup of extra virgin olive oil*1/4 cup of apple cider vinegar(combine oil and vinegar in a small bowl)Steps:1. Grill and chop chicken 2. Chop olives3. Combine all the ingredients listed above into a large

bowl. 4. Pour dressing on top and stir or shake up a few

minutes until everything is combined.5. Serve and enjoy!

Strawberry Salad for One

Servings: 1Prep Time: 25 minutes

Ingredients: *1 Chicken Breast*4 strawberries*1/4 cup of blueberries*1/4 cup of slivered raw almonds*4 cups of spring lettuce mixDressing:In a small bowl combine the juice of 2 lemons, a pinch of poppy seeds, and a dash of Himalayan sea salt. Steps:1. Grill and chop chicken 2. Cut strawberries in halves. 3. Combine all the ingredients listed above into a

bowl. 4. Pour dressing on top and mix up until everything is

combined.Serve and enjoy!

PART 2!

Refreshing Fruit Salad

Servings: 5-6

Prep: 20 minutes

Ingredients: 1 cup of shredded unsweetened coconut 1 whole honey dew 1 whole cantaloupe 3 cups of blueberries ½ cup of walnuts 1 mango 1 lemon 1 lime 1 pint of organic Greek yogurt

Steps:1.Chop the honey dew, cantaloupe, and mango in

bite size chunks.2.Mix the chopped fruit in a large bowl.3.Add the blueberries, the shredded coconut, the

walnuts, and mix again. 4.Squeeze the juice from the lemon and lime

over the mixture. (the lemon will actually keep the fruit fresh.)

5.In a smaller bowls, scoop a spoonful of Greek yogurt. (however much you prefer)

6.Add 2 or 3 scoops of the fruit bowl mixture. 7.Serve and enjoy!

Zesty Shrimp BowlServings: 4 Prep: 25 minutesIngredients:

1.5 lb. of peeled shrimp 1 cup of shredded cabbage 2 hearts of romaine 2 avocados 2 red or white onions 2 cups of black beans (or beans of your choice) 1 cup of cilantro Cayenne pepper Pink Himalayan sea salt Black pepper

Sauce: juice of 1 lemon and lime 1 cup of Greek yogurt ¼ cup of red wine vinegar

Steps:1. Cook beans in a medium pot. 2. Grill the shrimp or sauté in a sauce pan with extra

virgin olive oil, cayenne pepper, black pepper, and sea salt-about 5 minutes each side.

3. Chop onions, cabbage, romaine, and cilantro.4. In a small bowl, whisk together the sauce ingredients

listed above.5. When the beans are cooked, and the shrimp is

grilled…6. In a larger container, first layer the romaine,

cabbage, onions, and cilantro. Next, layer the beans, then shrimp, and last the avocado. Sprinkle more cilantro on top, and add another dash of cayenne pepper, black pepper, and sea salt.

7. Combine the sauce ingredients in a small bowl and drizzle throughout.

8. Serve and enjoy!

Sweet Cups

Servings: 4-5

Prep: 15 minutes

Ingredients: 5 cups of greek yogurt 1/2 cup of Raw organic honey 1 dark chocolate bar (75% cacao or higher) 1/2 cup of raw almonds 1/2 cup of walnuts 1 cup of no sugar added, raw granola Cinnamon

Steps:1.Crush dark chocolate bar, walnuts, and

almonds into crumbles.2.In a large bowl mix the yogurt and honey.3.Add crushed chocolate, nuts, and granola to

bowl and mix.4.Fill small dessert cups with a few spoonfuls of

the mixture from the bowl.5.Once they are full, sprinkle each with

cinnamon.6.Place in the frig to cool and take serve when

ready!7.Enjoy!

PART 3!

Chicken Lime Skewers (for the grill)

Servings: 4-5

Prep: 25 minutes

Ingredients: 5 chicken breasts 2 limes Pineapple-1/2 will do it 2 yellow bell peppers 2 red bell peppers Extra virgin olive oil sea salt cracked black pepper

Steps:1. If you are using wood skewers, soak them in water. 2. Cut the chicken in ½ inch chunks3. Cut the pepper in ½ inch chunks4. Cut the pineapple into ½ inch chunks. 5. Take a skewer and thread a piece of chicken,

pineapple, red pepper, and yellow pepper.6. Repeat until the skewer is covered (Leave about an

inch on each end for handling) 7. Drizzle extra virgin olive oil on the chicken, meat, and

pepper skewer.8. Shake salt and pepper over.9. Repeat steps 5-8 until each skewer and food is used

up.10. Place chicken skewers on your preheated grill on

medium heat for about 15 minutes. Turn over for 15 more minutes.

11. When chicken is fully cooked, take skewers off the grill.

12. Take the fresh limes, and squeeze the juice covering the chicken skewers.

13. Shake a little more salt and pepper on top.14. Enjoy!

Mediterranean Quinoa Side Dish

Servings: 5-6

Prep: 20 minutes

Ingredients: 2 cups of cooked quinoa 1 cup of garbanzo beans (or bean of your choice) ¼ cup of feta cheese 1/3 cup of cilantro 1/4 cup chopped red onion ½ cup of peeled, seeded, and chopped cucumber ¼ cup of Kalamata olives 1 fresh lemon ¼ cup of balsamic vinegar

Steps:1. Cook quinoa according to package directions. (It’s

usually 1 cup quinoa to 2 cups of water).2. Rinse beans from can.3. In a large bowl or container, add the quinoa and

beans, and mix.4. Next add the olives, cucumber, onions, cheese, and

cilantro.5. Give it a good mix and add the cilantro, the juice of 1

lemon, and the balsamic vinegar.6. Add a dash of salt and pepper.7. Store in the frig for an hour or more until you’re

ready to serve.

8. Enjoy!

Frozen Fruit Delights(Simple and fun for the kids to make too!)

Servings: 5

Prep: 15 minutes

Ingredients: 1 pint of Greek yogurt 1 cup of blueberries 1 cup of strawberries 1 cup of blackberries Cinnamon

Steps:1.Get out baking sheet (cookie sheet)2.Wash all fruit thoroughly.3.Pat fruit dry with a paper towel.4.Dunk fruit pieces, 2 or 3 at a time, in the

yogurt.5.Be sure the fruit is fully covered in yogurt.6.Place on cookie sheet.7.Repeat until all fruit and yogurt is used. 8.Sprinkle sheet of yogurt covered fruit with

cinnamon. 9.Place in the freezer for 2 hours or more.

10. Enjoy!

*You can also enjoy this with chocolate. Just melt the chocolate in a bowl, and drizzle the chocolate on top of each yogurt covered piece of fruit. Place in freezer then enjoy!