mk0precisionathmejxw.kinstacdn.com€¦ · 21-05-2020 · Selenium 2µg Sprinkle with sea salt or...
Transcript of mk0precisionathmejxw.kinstacdn.com€¦ · 21-05-2020 · Selenium 2µg Sprinkle with sea salt or...
https://www.precisionathletics.ca/
Bell Pepper Egg Cups
Blackberries Smoked Salmon WrappedAvocado
Smoked Salmon Salad Cauliflower, Kale & SausageBowl
Zucchini Carrot SouffleMuffins
Brazil Nuts Toasted Walnuts
Slow Cooker Beef &Butternut Squash Soup
Celery with Sunflower SeedButter
Carrots & Guacamole
Greek Chicken Salad
Simple Avocado Salad One Pan Salmon withRainbow Veggies
One Pan Chicken, Radishes& Broccoli
One Pan Olive Pesto PorkChops
Grilled Bruschetta Chicken
Grilled Asparagus Cauliflower Shepherd's Pie 15 Minute Grilled Steak withMint Pesto
Bell Pepper Egg Cups
Blackberries Smoked Salmon WrappedAvocado
Cauliflower, Kale & SausageBowl
Zucchini Carrot SouffleMuffins
Brazil Nuts Zucchini Carrot SouffleMuffins
Toasted Walnuts
Slow Cooker Beef &Butternut Squash Soup
One Pan Salmon withRainbow Veggies
One Pan Chicken, Radishes& Broccoli
One Pan Olive Pesto PorkChops
Grilled Bruschetta Chicken
Grilled Asparagus Cauliflower Shepherd's Pie
Zucchini Carrot SouffleMuffins
Celery with Sunflower SeedButter
Zucchini Carrot SouffleMuffins
Carrots & Guacamole Carrots & Guacamole
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1493
92g
Saturated 19g
Trans 0g
Polyunsaturated 11g
Monounsaturated 49g
90g
Fiber 30g
Sugar 35g
93g
Cholesterol 620mg
Sodium 2707mg
Potassium 3746mg
Vitamin A 30131IU
Vitamin C 268mg
Calcium 451mg
Iron 13mg
Vitamin D 104IU
Vitamin E 23mg
Thiamine 0.7mg
Riboflavin 1.7mg
Niacin 29mg
Vitamin B6 3.5mg
Folate 445µg
Vitamin B12 4.0µg
Phosphorous 1316mg
Magnesium 405mg
1343
76g
Saturated 19g
Trans 0g
Polyunsaturated 16g
Monounsaturated 29g
89g
Fiber 26g
Sugar 35g
90g
Cholesterol 595mg
Sodium 1231mg
Potassium 3823mg
Vitamin A 30208IU
Vitamin C 526mg
Calcium 481mg
Iron 12mg
Vitamin D 103IU
Vitamin E 14mg
Thiamine 1.1mg
Riboflavin 1.9mg
Niacin 25mg
Vitamin B6 3.4mg
Folate 384µg
Vitamin B12 8.2µg
Phosphorous 1338mg
Magnesium 421mg
1422
90g
Saturated 17g
Trans 0g
Polyunsaturated 14g
Monounsaturated 49g
71g
Fiber 24g
Sugar 27g
93g
Cholesterol 267mg
Sodium 906mg
Potassium 3931mg
Vitamin A 4772IU
Vitamin C 457mg
Calcium 371mg
Iron 8mg
Vitamin D 360IU
Vitamin E 17mg
Thiamine 0.9mg
Riboflavin 1.7mg
Niacin 35mg
Vitamin B6 3.9mg
Folate 492µg
Vitamin B12 6.6µg
Phosphorous 1283mg
Magnesium 371mg
1593
116g
Saturated 26g
Trans 0g
Polyunsaturated 19g
Monounsaturated 60g
58g
Fiber 23g
Sugar 18g
89g
Cholesterol 267mg
Sodium 1269mg
Potassium 3059mg
Vitamin A 4194IU
Vitamin C 181mg
Calcium 404mg
Iron 13mg
Vitamin D 384IU
Vitamin E 13mg
Thiamine 8.3mg
Riboflavin 8.6mg
Niacin 67mg
Vitamin B6 10.7mg
Folate 291µg
Vitamin B12 36.5µg
Phosphorous 1164mg
Magnesium 357mg
1582
111g
Saturated 23g
Trans 0g
Polyunsaturated 13g
Monounsaturated 62g
69g
Fiber 26g
Sugar 22g
86g
Cholesterol 432mg
Sodium 1832mg
Potassium 3324mg
Vitamin A 26208IU
Vitamin C 84mg
Calcium 404mg
Iron 15mg
Vitamin D 425IU
Vitamin E 13mg
Thiamine 8.3mg
Riboflavin 8.7mg
Niacin 66mg
Vitamin B6 10.7mg
Folate 336µg
Vitamin B12 36.9µg
Phosphorous 1006mg
Magnesium 246mg
1635
115g
Saturated 20g
Trans 0g
Polyunsaturated 30g
Monounsaturated 55g
80g
Fiber 31g
Sugar 25g
90g
Cholesterol 488mg
Sodium 2248mg
Potassium 4296mg
Vitamin A 29920IU
Vitamin C 231mg
Calcium 492mg
Iron 16mg
Vitamin D 62IU
Vitamin E 9mg
Thiamine 1.1mg
Riboflavin 1.8mg
Niacin 29mg
Vitamin B6 3.4mg
Folate 563µg
Vitamin B12 3.9µg
Phosphorous 1279mg
Magnesium 300mg
1814
132g
Saturated 24g
Trans 0g
Polyunsaturated 31g
Monounsaturated 64g
88g
Fiber 32g
Sugar 25g
89g
Cholesterol 467mg
Sodium 3254mg
Potassium 4276mg
Vitamin A 28843IU
Vitamin C 484mg
Calcium 518mg
Iron 17mg
Vitamin D 70IU
Vitamin E 9mg
Thiamine 0.9mg
Riboflavin 1.7mg
Niacin 23mg
Vitamin B6 2.9mg
Folate 533µg
Vitamin B12 4.5µg
Phosphorous 1207mg
Magnesium 294mg
53%
23%
24%
49%
25%
26%
55%
19%
26%
64%
14%
22%
62%
17%
21%
60%
19%
21%
63%
18%
19%
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Magnesium 405mg
Zinc 15mg
Selenium 133µg
Magnesium 421mg
Zinc 14mg
Selenium 757µg
Magnesium 371mg
Zinc 8mg
Selenium 147µg
Magnesium 357mg
Zinc 7mg
Selenium 736µg
Magnesium 246mg
Zinc 7mg
Selenium 107µg
Magnesium 300mg
Zinc 13mg
Selenium 99µg
Magnesium 294mg
Zinc 15mg
Selenium 75µg
https://www.precisionathletics.ca/
Avocado
Blackberries
Lemon
Lime
Navel Orange
Maple Syrup
Brazil Nuts
Greek Seasoning
Ground Flax Seed
Hemp Seeds
Italian Seasoning
Red Pepper Flakes
Sea Salt
Sea Salt & Black Pepper
Slivered Almonds
Walnuts
Asparagus
Basil Leaves
Broccoli
Butternut Squash
Carrot
Cauliflower
Celery
Cherry Tomatoes
Cucumber
Garlic
Green Beans
Kale Leaves
Leeks
Mint Leaves
Mixed Greens
Mushrooms
Parsley
Radishes
Red Bell Pepper
Red Onion
Tomato
Yellow Bell Pepper
Yellow Onion
Zucchini
Beef Broth
Almond Flour
Baking Powder
Coconut Flour
Nutritional Yeast
Vanilla Extract
Chicken Breast
Extra Lean Ground Turkey
Ny Striploin Steak
Organic Chicken Sausage
Pork Chop
Salmon Fillet
Smoked Salmon
Stewing Beef
Avocado Oil
Balsamic Vinegar
Black Olives
Coconut Aminos
Coconut Oil
Extra Virgin Olive Oil
Pitted Kalamata Olives
Sunflower Seed Butter
Egg
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Bell Pepper Egg Cups20 minutes
Red Bell Pepper
Egg
Sea Salt & Black Pepper (to taste)
174
10g
Saturated 3g
Trans 0g
Polyunsaturated 2g
Monounsaturated 4g
8g
Fiber 3g
Sugar 5g
14g
Cholesterol 372mg
Sodium 147mg
Potassium 389mg
Vitamin A 4266IU
Vitamin C 152mg
Calcium 64mg
Iron 2mg
Vitamin D 82IU
Vitamin E 3mg
Thiamine 0.1mg
Riboflavin 0.6mg
Niacin 1mg
Vitamin B6 0.5mg
Folate 102µg
Vitamin B12 0.9µg
Phosphorous 229mg
Magnesium 26mg
Zinc 2mg
Roast the red pepper in the oven before cracking the egg into them.
Sprinkle with cheese during the last 2 minutes.
Toast for dipping or our Grain-Free Flax Bread.
If it is a large bell pepper, fill remaining space with egg whites for addedprotein.
Preheat oven to 425ºF (218ºC).
Slice pepper in half and carve out the seeds.
Crack an egg into the cavity of each half and bake on a baking sheet for 10 to15 minutes, depending on how you like your eggs. Remove from oven andseason with sea salt and black pepper to taste. Enjoy!
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Selenium 31µg
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Blackberries5 minutes
Blackberries
62
1g
Saturated 0g
Trans 0g
Polyunsaturated 0g
Monounsaturated 0g
14g
Fiber 8g
Sugar 7g
2g
Cholesterol 0mg
Sodium 1mg
Potassium 233mg
Vitamin A 308IU
Vitamin C 30mg
Calcium 42mg
Iron 1mg
Vitamin D 0IU
Vitamin E 2mg
Thiamine 0mg
Riboflavin 0mg
Niacin 1mg
Vitamin B6 0mg
Folate 36µg
Vitamin B12 0µg
Phosphorous 32mg
Magnesium 29mg
Zinc 1mg
Selenium 1µg
Wash and enjoy!
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Smoked Salmon Wrapped Avocado5 minutes
Avocado
Smoked Salmon (sliced)
219
17g
Saturated 3g
Trans 0g
Polyunsaturated 2g
Monounsaturated 11g
9g
Fiber 7g
Sugar 1g
11g
Cholesterol 12mg
Sodium 343mg
Potassium 575mg
Vitamin A 190IU
Vitamin C 10mg
Calcium 18mg
Iron 1mg
Vitamin D 343IU
Vitamin E 3mg
Thiamine 0.1mg
Riboflavin 0.2mg
Niacin 4mg
Vitamin B6 0.4mg
Folate 82µg
Vitamin B12 1.6µg
Phosphorous 134mg
Magnesium 38mg
Zinc 1mg
Selenium 17µg
Slice the avocado and wrap each slice with the smoked salmon. Transfer to aplate and enjoy!
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Smoked Salmon Salad15 minutes
Egg
Mixed Greens
Smoked Salmon (sliced)
Avocado (sliced)
Avocado Oil
Sea Salt & Black Pepper (to taste)
344
28g
Saturated 5g
Trans 0g
Polyunsaturated 4g
Monounsaturated 18g
6g
Fiber 4g
Sugar 1g
17g
Cholesterol 198mg
Sodium 436mg
Potassium 537mg
Vitamin A 387IU
Vitamin C 11mg
Calcium 70mg
Iron 2mg
Vitamin D 384IU
Vitamin E 2mg
Thiamine 0.1mg
Riboflavin 0.3mg
Niacin 3mg
Vitamin B6 0.4mg
Folate 65µg
Cucumber, tomato, capers, hemp hearts, feta, pumpkinseeds or sunflower seeds.
Replace with the protein of your choice.
Use Extra Virgin Olive Oil instead.
Hard boil the eggs by placing them in a small pot of cold water. Bring to a boilover high heat. Once boiling, remove them from heat. Cover and let stand for12 minutes. Transfer to a bowl of ice water to cool. Once cool, peel and sliceinto halves.
Combine all ingredients into a large bowl and toss gently before serving. Enjoy!
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Vitamin B12 2.1µg
Phosphorous 207mg
Magnesium 30mg
Zinc 1mg
Selenium 32µg
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Cauliflower, Kale & Sausage Bowl40 minutes
Cauliflower (chopped intoflorets)
Avocado Oil (divided)
Sea Salt & Black Pepper (to taste)
Kale Leaves (chopped)
Organic Chicken Sausage
Egg
Avocado
649
51g
Saturated 11g
Trans 0g
Polyunsaturated 6g
Monounsaturated 30g
27g
Fiber 11g
Sugar 6g
27g
Cholesterol 322mg
Sodium 1311mg
Potassium 1385mg
Vitamin A 1933IU
Vitamin C 110mg
Calcium 266mg
Iron 8mg
Vitamin D 41IU
Vitamin E 3mg
Thiamine 0.3mg
Riboflavin 0.7mg
Niacin 5mg
Use chickpeas or tempeh instead of sausage, and skip the egg.
Preheat oven to 350ºF (177ºC) and line a baking sheet with parchment paper.
Toss the cauliflower florets with half of the avocado oil, lay in a single layer onthe baking sheet, and sprinkle with salt and pepper to taste. Roast for 30minutes, or until golden brown, tossing halfway through.
While the cauliflower is roasting, heat the remaining avocado oil in a smallskillet over high heat. Add the kale and saute for 1 to 2 minutes until crispy.Sprinkle with sea salt to taste, and transfer to bowl.
Add sausages to the skillet and cook for 5 to 10 minutes, turning frequently.While the sausages are cooking, bring a small saucepan of water to a boil andpoach the eggs.
To assemble, divide cauliflower and kale between bowls. Slice and addsausages, avocado, and top with an egg. Enjoy!
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Vitamin B6 0.9mg
Folate 215µg
Vitamin B12 2.3µg
Phosphorous 383mg
Magnesium 83mg
Zinc 5mg
Selenium 40µg
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Zucchini Carrot Souffle Muffins45 minutes
Maple Syrup
Egg (separated)
Coconut Oil (melted)
Vanilla Extract
Almond Flour
Coconut Flour
Baking Powder
Ground Flax Seed
Hemp Seeds
Sea Salt
Carrot (grated)
Zucchini (grated)
193
14g
Saturated 6g
Trans 0g
Polyunsaturated 1g
Monounsaturated 1g
11g
Fiber 3g
Sugar 6g
6g
Cholesterol 74mg
Sodium 173mg
Potassium 129mg
Vitamin A 1166IU
Vitamin C 4mg
Calcium 91mg
Line a loaf pan with parchment paper and bake it as a loaf instead ofmuffins.
Preheat oven to 350ºF (177ºC). Grease a muffin tin or line with muffin cups.
In a bowl, whisk together maple syrup, egg yolks, melted coconut oil and vanillaextract.
Add dry ingredients to the wet mixture and combine thoroughly.
Add grated carrot and zucchini. (Note: If too wet, add more coconut flour. If toodry, add 1 tbsp of warm water at a time.)
Using a handheld or stand mixer, whisk egg whites until stiff peaks form. Gentlyfold egg whites into batter.
Scoop batter into muffin cups and bake for 35 minutes or until a toothpickcomes out clean. Let cool before serving.
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Iron 1mg
Vitamin D 16IU
Vitamin E 0mg
Thiamine 0mg
Riboflavin 0.2mg
Niacin 0mg
Vitamin B6 0.1mg
Folate 16µg
Vitamin B12 0.2µg
Phosphorous 81mg
Magnesium 48mg
Zinc 1mg
Selenium 6µg
https://www.precisionathletics.ca/
Brazil Nuts5 minutes
Brazil Nuts
219
22g
Saturated 5g
Trans 0g
Polyunsaturated 8g
Monounsaturated 8g
4g
Fiber 2g
Sugar 1g
5g
Cholesterol 0mg
Sodium 1mg
Potassium 219mg
Vitamin A 0IU
Vitamin C 0mg
Calcium 53mg
Iron 1mg
Vitamin D 0IU
Vitamin E 2mg
Thiamine 0.2mg
Riboflavin 0mg
Niacin 0mg
Vitamin B6 0mg
Folate 7µg
Vitamin B12 0µg
Phosphorous 241mg
Magnesium 125mg
Zinc 1mg
Selenium 637µg
Divide into bowls and enjoy!
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Toasted Walnuts15 minutes
Walnuts (shelled)
235
23g
Saturated 2g
Trans 0g
Polyunsaturated 17g
Monounsaturated 3g
5g
Fiber 2g
Sugar 1g
5g
Cholesterol 0mg
Sodium 1mg
Potassium 159mg
Vitamin A 0IU
Vitamin C 0mg
Calcium 35mg
Iron 1mg
Vitamin D 0IU
Vitamin E 0mg
Thiamine 0.1mg
Riboflavin 0.1mg
Niacin 0mg
Vitamin B6 0.2mg
Folate 35µg
Vitamin B12 0µg
Phosphorous 125mg
Magnesium 57mg
Zinc 1mg
Selenium 2µg
Sprinkle with sea salt or spices of your choice.
Preheat oven to 350ºF (177ºC) and spread the walnuts across a baking sheetlined with parchment paper. Toast in the oven for 5 to 10 minutes, tossing at thehalfway point.
Remove from oven, let cool and enjoy!
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Slow Cooker Beef & Butternut Squash Soup8 hours
Stewing Beef (chunks)
Butternut Squash (peeled andcubed)
Beef Broth
Sea Salt (to taste)
255
6g
Saturated 2g
Trans 0g
Polyunsaturated 0g
Monounsaturated 3g
25g
Fiber 4g
Sugar 5g
29g
Cholesterol 71mg
Sodium 738mg
Potassium 1204mg
Vitamin A 22330IU
Vitamin C 44mg
Calcium 122mg
Iron 4mg
Vitamin D 5IU
Vitamin E 3mg
Thiamine 0.3mg
Riboflavin 0.4mg
Niacin 9mg
Vitamin B6 1.1mg
Folate 64µg
Vitamin B12 2.6µg
Use vegetable broth and chickpeas instead of beef.
Refrigerate in an airtight container up to 3 days.
Heat a skillet over medium heat. Add the beef and cook for 2-3 minutes, tobrown.
Add the beef, butternut squash and broth to your slow cooker and cook on lowfor 8 hours or on high for 4 hours.
Season with sea salt to taste. Divide into bowls and enjoy!
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Phosphorous 334mg
Magnesium 97mg
Zinc 7mg
Selenium 28µg
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Celery with Sunflower Seed Butter5 minutes
Celery (sliced into sticks)
Sunflower Seed Butter
209
18g
Saturated 2g
Trans 0g
Polyunsaturated 3g
Monounsaturated 13g
10g
Fiber 3g
Sugar 4g
6g
Cholesterol 0mg
Sodium 65mg
Potassium 392mg
Vitamin A 376IU
Vitamin C 3mg
Calcium 52mg
Iron 1mg
Vitamin D 0IU
Vitamin E 8mg
Thiamine 0mg
Riboflavin 0.1mg
Niacin 2mg
Vitamin B6 0.2mg
Folate 105µg
Vitamin B12 0µg
Phosphorous 232mg
Magnesium 108mg
Zinc 2mg
Selenium 34µg
Use cucumber instead
Spread sunflower seed butter across celery sticks (about 1 tbsp per celerystalk). Happy munching!
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Carrots & Guacamole5 minutes
Carrot (medium)
Avocado
Lime (juiced)
Sea Salt (or more to taste)
216
15g
Saturated 2g
Trans 0g
Polyunsaturated 2g
Monounsaturated 10g
22g
Fiber 10g
Sugar 7g
3g
Cholesterol 0mg
Sodium 387mg
Potassium 904mg
Vitamin A 20539IU
Vitamin C 24mg
Calcium 55mg
Iron 1mg
Vitamin D 0IU
Vitamin E 3mg
Thiamine 0.2mg
Riboflavin 0.2mg
Niacin 3mg
Vitamin B6 0.4mg
Folate 107µg
Vitamin B12 0µg
Phosphorous 98mg
Magnesium 46mg
Store the guacamole in an airtight container in the refrigerator for up to twodays. Sliced carrots can be stored in the refrigerator for up to four days.
Add chili flakes, salsa and/or chopped cilantro to the guacamole.
Peel and slice carrots into sticks.
Peel and pit the avocado. Mash the flesh in a small bowl with lime juice and salt.
Dip the carrots into the guac & enjoy!
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Zinc 1mg
Selenium 1µg
https://www.precisionathletics.ca/
Greek Chicken Salad45 minutes
Greek Seasoning
Lemon (juiced)
Extra Virgin Olive Oil
Chicken Breast (boneless,skinless)
Cherry Tomatoes (halved)
Cucumber (diced)
Red Onion (finely diced)
Pitted Kalamata Olives(chopped)
Balsamic Vinegar
Sea Salt & Black Pepper (to taste)
376
21g
Saturated 3g
Trans 0g
Polyunsaturated 2g
Monounsaturated 13g
13g
Fiber 2g
Sugar 7g
34g
Cholesterol 103mg
Sodium 1281mg
Potassium 890mg
Vitamin A 1164IU
Vitamin C 23mg
Calcium 66mg
Iron 3mg
Mix quinoa into the salad or serve with roasted potatoes.
Sprinkle with feta cheese.
Use Italian seasoning instead.
Combine the Greek seasoning, lemon juice, and 1/4 of the olive oil in a shallowbowl or ziploc bag. Add the chicken breasts and marinate for 20 minutes orovernight.
Preheat a grill or skillet over medium heat. Remove chicken from the marinadeand cook for 10 to 15 minutes per side, or until chicken is cooked through.
While the chicken is cooking, make the salad by combining the cherrytomatoes, cucumbers, red onion, olives, balsamic vinegar, remaining olive oil,salt, and pepper. Mix well.
Divide the salad and chicken between plates. Enjoy!
https://www.precisionathletics.ca/
Vitamin D 1IU
Vitamin E 4mg
Thiamine 0.2mg
Riboflavin 0.3mg
Niacin 14mg
Vitamin B6 1.3mg
Folate 39µg
Vitamin B12 0.3µg
Phosphorous 353mg
Magnesium 66mg
Zinc 1mg
Selenium 33µg
https://www.precisionathletics.ca/
Simple Avocado Salad5 minutes
Avocado (cubed)
Extra Virgin Olive Oil
Lemon (juiced)
Red Pepper Flakes
Sea Salt
224
22g
Saturated 3g
Trans 0g
Polyunsaturated 3g
Monounsaturated 15g
9g
Fiber 7g
Sugar 1g
2g
Cholesterol 0mg
Sodium 302mg
Potassium 509mg
Vitamin A 521IU
Vitamin C 12mg
Calcium 14mg
Iron 1mg
Vitamin D 0IU
Vitamin E 3mg
Thiamine 0.1mg
Riboflavin 0.1mg
Niacin 2mg
Vitamin B6 0.3mg
Folate 83µg
Vitamin B12 0µg
Use lime juice or apple cider vinegar instead.
Omit the red pepper flakes.
Our Grilled Bruschetta Chicken, Thai Turkey Burgers with Almond CarrotSlaw or Herbed Pork Roast with Sweet Potato Mash.
Combine all ingredients in a bowl. Toss and serve immediately. Enjoy!
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Phosphorous 55mg
Magnesium 31mg
Zinc 1mg
Selenium 0µg
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One Pan Salmon with Rainbow Veggies40 minutes
Cherry Tomatoes
Salmon Fillet
Yellow Bell Pepper (sliced)
Broccoli (chopped into smallflorets)
Red Onion (sliced into chunks)
Extra Virgin Olive Oil
Coconut Aminos
Navel Orange (zested and juiced)
Sea Salt & Black Pepper (to taste)
440
23g
Saturated 3g
Trans 0g
Polyunsaturated 5g
Monounsaturated 13g
27g
Fiber 6g
Sugar 11g
34g
Cholesterol 78mg
Sodium 171mg
Potassium 1649mg
Vitamin A 2138IU
Vitamin C 296mg
Calcium 109mg
Iron 3mg
Vitamin D 0IU
Vitamin E 4mg
Serve with rice or quinoa.
Use tofu steaks or roasted chickpeas instead of salmon.
Keeps well in the fridge for 2 to 3 days.
Preheat oven to 375ºF (191ºC) and line a baking sheet with parchment paper.
Place the cherry tomatoes, salmon, bell pepper, broccoli, and red onion on thesheet pan. Drizzle the vegetables with olive oil. Brush the salmon with thecoconut aminos, orange juice and zest. Sprinkle everything with salt andpepper to taste.
Place in the oven and bake for 30 minutes, or until salmon is fully cooked.
Divide between plates and enjoy!
https://www.precisionathletics.ca/
Thiamine 0.5mg
Riboflavin 0.7mg
Niacin 14mg
Vitamin B6 1.7mg
Folate 159µg
Vitamin B12 4.5µg
Phosphorous 421mg
Magnesium 96mg
Zinc 2mg
Selenium 54µg
https://www.precisionathletics.ca/
One Pan Chicken, Radishes & Broccoli40 minutes
Chicken Breast
Sea Salt & Black Pepper (to taste)
Lemon (sliced into rounds)
Radishes (quartered)
Broccoli (chopped into florets)
Avocado Oil
361
18g
Saturated 3g
Trans 0g
Polyunsaturated 3g
Monounsaturated 11g
14g
Fiber 5g
Sugar 5g
36g
Cholesterol 103mg
Sodium 154mg
Potassium 1186mg
Vitamin A 902IU
Vitamin C 144mg
Calcium 101mg
Iron 2mg
Vitamin D 1IU
Vitamin E 2mg
Thiamine 0.3mg
Riboflavin 0.5mg
Niacin 15mg
Vitamin B6 1.5mg
Folate 130µg
Keep covered in the fridge up to 3 days.
Preheat oven to 375ºF (191ºC) and line a baking sheet with foil. Place chickenbreasts in the middle of the sheet, sprinkle with sea salt and black pepper (ifdesired), and top with sliced lemon.
Toss the radishes and broccoli with avocado oil and sea salt. Add veggies to thepan, around the chicken. Bake for 30 minutes, or until chicken is cookedthrough.
To serve, divide chicken and veggies between plates, and squeeze lemon juiceover top. Enjoy!
https://www.precisionathletics.ca/
Vitamin B12 0.3µg
Phosphorous 415mg
Magnesium 81mg
Zinc 2mg
Selenium 36µg
https://www.precisionathletics.ca/
One Pan Olive Pesto Pork Chops30 minutes
Black Olives (pitted, rinsed andpatted dry)
Garlic (clove)
Extra Virgin Olive Oil
Nutritional Yeast
Pork Chop
Green Beans (stems removed,chopped)
Cherry Tomatoes
Leeks (chopped into 1/2 inchmedallions)
601
45g
Saturated 9g
Trans 0g
Polyunsaturated 5g
Monounsaturated 29g
20g
Fiber 6g
Sugar 5g
31g
Cholesterol 78mg
Sodium 598mg
Potassium 950mg
Vitamin A 1936IU
Vitamin C 23mg
Calcium 141mg
Iron 8mg
Vitamin D 24IU
If you don't use all the pesto, you can add it to pasta, omelettes,sandwiches, or use as a dip for veggie sticks and crackers.
Refrigerate in an airtight container up to 3 days.
Preheat oven to 400ºF (204ºC) and line a baking sheet with foil.
In a food processor, combine black olives, garlic, olive oil and nutritional yeastuntil a paste forms. Set aside.
Add remaining ingredients to a large mixing bowl. Using your hands,generously coat the pork chops and veggies with your desired amount of olivepesto.
Transfer the pork chops and veggies onto the baking sheet in an even layer andbake for 25 minutes, or until pork is cooked through. Divide onto plates andenjoy!
https://www.precisionathletics.ca/
Vitamin E 6mg
Thiamine 7.7mg
Riboflavin 7.7mg
Niacin 48mg
Vitamin B6 8.7mg
Folate 56µg
Vitamin B12 34.4µg
Phosphorous 293mg
Magnesium 65mg
Zinc 2mg
Selenium 40µg
https://www.precisionathletics.ca/
Grilled Bruschetta Chicken30 minutes
Chicken Breast
Sea Salt & Black Pepper (to taste)
Tomato (medium, diced)
Red Onion (finely diced)
Garlic (cloves, minced)
Basil Leaves (chopped)
Extra Virgin Olive Oil
Balsamic Vinegar
193
7g
Saturated 1g
Trans 0g
Polyunsaturated 1g
Monounsaturated 3g
6g
Fiber 1g
Sugar 1g
27g
Cholesterol 82mg
Sodium 88mg
Potassium 601mg
Vitamin A 1420IU
Vitamin C 16mg
Calcium 23mg
Iron 1mg
Vitamin D 1IU
Vitamin E 1mg
Thiamine 0.2mg
Riboflavin 0.2mg
Serve with grilled or roasted vegetables, quinoa or rice or your favoriteleafy green.
Sprinkle with feta, goat cheese or shredded mozzarella before serving.
Bake the chicken breasts in the oven at 350ºF (177ºC) for 30 minutes.
Preheat the grill to medium heat. Add the chicken breasts, season with sea saltand black pepper, and cook for about 10 to 15 minutes per side, or untilcooked through.
In a small bowl, combine the tomatoes, red onion, garlic, basil, olive oil, andbalsamic vinegar. Season with sea salt and black pepper to taste.
To serve, top the chicken breasts with the bruschetta mix. Enjoy!
https://www.precisionathletics.ca/
Niacin 11mg
Vitamin B6 1.0mg
Folate 40µg
Vitamin B12 0.2µg
Phosphorous 275mg
Magnesium 43mg
Zinc 1mg
Selenium 26µg
https://www.precisionathletics.ca/
Grilled Asparagus15 minutes
Asparagus (woody endstrimmed)
Extra Virgin Olive Oil
Sea Salt (or more to taste)
35
2g
Saturated 0g
Trans 0g
Polyunsaturated 0g
Monounsaturated 1g
4g
Fiber 2g
Sugar 2g
2g
Cholesterol 0mg
Sodium 150mg
Potassium 203mg
Vitamin A 760IU
Vitamin C 6mg
Calcium 24mg
Iron 2mg
Vitamin D 0IU
Vitamin E 1mg
Thiamine 0.1mg
Riboflavin 0.1mg
Niacin 1mg
Vitamin B6 0.1mg
Folate 52µg
Vitamin B12 0µg
Phosphorous 52mg
Magnesium 14mg
Roast in the oven instead at 425ºF (218ºC) for 12 to 15 minutes.
Preheat grill over medium-low heat.
Toss asparagus in the olive oil. Place asparagus directly on the grill or on a grillmat. Grill for 10 to 12 minutes, rolling at the halfway point.
Remove from grill and season with salt. Enjoy!
https://www.precisionathletics.ca/
Zinc 1mg
Selenium 2µg
https://www.precisionathletics.ca/
Cauliflower Shepherd's Pie50 minutes
Cauliflower (chopped intoflorets)
Extra Virgin Olive Oil (divided)
Yellow Onion (diced)
Garlic (cloves, minced)
Extra Lean Ground Turkey
Mushrooms (sliced)
Carrot (diced)
Celery (diced)
Italian Seasoning
Sea Salt
307
17g
Saturated 4g
Trans 0g
Polyunsaturated 4g
Monounsaturated 8g
16g
Fiber 5g
Sugar 8g
26g
Cholesterol 84mg
Sodium 311mg
Potassium 1044mg
Vitamin A 5268IU
Vitamin C 75mg
Calcium 89mg
Iron 3mg
Vitamin D 20IU
Use cooked lentils instead of ground meat.
Preheat oven to 350ºF (177ºC).
Place cauliflower florets in a medium sized saucepan, cover with water andbring to a boil. Let the florets boil until they are soft, about 15 minutes.
While the cauliflower is boiling, heat half of the olive oil in a large frying panover medium heat. Add the onions and garlic, cook for 5 minutes or until onionsare translucent.
Add the meat, and cook until browned.
Add the mushrooms, carrots, celery, Italian seasoning, and salt. Continue tocook for a few minutes, until the meat is cooked through. Remove from heat.
Drain the cauliflower and discard cooking water. Return the cauliflower to thepot and add the other half of the olive oil and a sprinkle of salt. Mash well untilthe cauliflower becomes almost like a puree.
Transfer the meat mixture to a casserole or pie dish and distribute into an evenlayer. Top with the cauliflower mash and spread it evenly across the top.
Place in the oven and bake for 20 minutes. Turn the oven to a low broil andbroil for 10 minutes or until golden. Remove from oven and serve. Enjoy!
https://www.precisionathletics.ca/
Vitamin E 1mg
Thiamine 0.2mg
Riboflavin 0.5mg
Niacin 9mg
Vitamin B6 0.8mg
Folate 114µg
Vitamin B12 1.4µg
Phosphorous 346mg
Magnesium 57mg
Zinc 4mg
Selenium 28µg
https://www.precisionathletics.ca/
15 Minute Grilled Steak with Mint Pesto15 minutes
Slivered Almonds
Garlic (clove)
Mint Leaves (fresh)
Parsley
Extra Virgin Olive Oil
Lemon (juiced)
NY Striploin Steak
Sea Salt
Yellow Bell Pepper (de-seeded andsliced into 1/4's)
Red Onion (sliced into 1/8's)
Balsamic Vinegar
407
26g
Saturated 5g
Trans 0g
Polyunsaturated 2g
Monounsaturated 13g
18g
Fiber 4g
Sugar 3g
28g
Cholesterol 61mg
Sodium 1244mg
Potassium 784mg
Vitamin A 1103IU
Vitamin C 275mg
Calcium 73mg
Serve with quinoa, brown rice or sweet potato.
Blend up the pesto in advance and chop the veggies. Grill the veggies andsteak at time of meal.
Store in an airtight container in the fridge for up to three days.
In a food processor, combine the slivered almonds, garlic, mint, parsley, oliveoil and lemon juice. Pulse until a thick paste forms. Set aside.
Preheat grill to medium heat.
Rub steaks generously with sea salt. Place yellow peppers, red onion andsteaks on the grill. Cook for 4 to 5 minutes and then turn. Cook for another 4 to5 minutes. (Note: Time will vary depending on temperature. We found 4minutes per side was great for medium-rare.)
Remove veggies and steak from the grill. Toss the veggies in balsamic vinegarand drizzle with a splash of olive oil. Divide onto plates. Add the steak and topwith a spoonful of mint pesto. Enjoy!
https://www.precisionathletics.ca/
Iron 4mg
Vitamin D 9IU
Vitamin E 2mg
Thiamine 0.1mg
Riboflavin 0.2mg
Niacin 6mg
Vitamin B6 0.6mg
Folate 62µg
Vitamin B12 0.8µg
Phosphorous 255mg
Magnesium 51mg
Zinc 4mg
Selenium 4µg
https://www.precisionathletics.ca/