INCLUDES, MENU, RECIPES AND SHOPPING LIST

✪

3 Days of Breakfast, Lunch & Dinner all mapped out and ready to go! Delicious new recipes developed with the busy 30 Clean challenger in mind.

Easy shopping list conveniently coded so you can easily skip or double recipes, as needed.

3-DAY STARTER MEAL PLAN INCLUDES, MENU, RECIPES AND

 

 

     

 

     

Sweet Potato Hash with Chorizo & Avocado (r)

Chicken Sliders (r) with Sliced Apple and

Almond Butter on the Side(s)

Crispy Baked Wild Cod (r) with Steamed Broccoli &

Almonds (r) Sliced Tomato with Fresh Basil (s)

Kale & Bacon Mini Quiches (r) with a Sliced Orange on the Side (s)

Garden Salad with Champagne Vinaigrette

and Baked Cod (r)

Roasted Herb-Chicken with Fingerling Potatoes

and Green Beans (r)

Green Smoothie (r) with a side of Breakfast

Sausage (r)

Niçoise Salad with Champagne

Vinaigrette (r)

Pan Seared Pork Chops with Garlic Herb Sauce (r) Sautéed Spinach (r) and

Mushrooms (r)

(r) Recipe included (s) Suggested, included in shopping list Athletes or nursing moms are encouraged to add a mini-meal with extra protein.

See page 19 for MINI-MEALS.

PAGE 5 PAGE 9 PAGES 12 & 13

PAGE 6 PAGE 10 PAGE 14

PAGES 7 & 8 PAGE 11 PAGES 15, 16 & 17

 

SHOPPING LIST

PRODUCE

☐ Fresh baby spinach- 5 oz clamshell [M]

☐ Fresh basil- 1 small bunch [K,N]

☐ Green beans- 12 oz [G,J] ℗

☐ Broccoli- 1 small head [D] ℗

☐ Carrot- 1 small [F] ℗

☐ Cilantro- 1 bunch [B,K]

☐ Cucumber- 1 small [H]

☐ Garlic- 1 bulb (7 cloves) [B,G,K,L,M]

☐ Garnet Yam- 1 small, about 8 oz [A] ℗

☐ Mixed greens- 5 oz clamshell [B,F,J]

☐ Jicama- 1 large, at least 4” in diameter [B]

☐ Kale- Green leaf or Lacinato- 1-2 bunches, 10 leaves [A,E,H]

☐ Button mushrooms- 6 oz [A,E,L] ℗

☐ Onion- any color- 1 small [A,B,E] ℗

☐ Parsley- 1 bunch [C,H,K]

☐ Bell pepper- any color- 1 [B,E,F] ℗

☐ Fingerling potato- 6 oz [G,J] ℗

☐ Roma Tomato- 3 [B,J,N]

☐ Shallot- 1 large [F,G,K] ℗

FRUIT & BERRIES ☐ Green apple- 1 [H]

☐ Apple- any color- 1 [N]

☐ Avocado- 2 [A,F,H]

☐ Banana- 1 [H] ℗ *Slice and freeze half

☐ Lemon- 3 choose Meyer if available [D,G,H,K,M]

☐ Orange- 1 [N]

DAIRY ☐ Eggs- 7 [E,J] v Organic, pastured raised is recommended

NITRATE FREE PACKAGED ☐ Bacon- 6 slices [E] Beeler’s brand is a great choice

☐ Chorizo- 3 oz [A] Diestel’s brand turkey chorizo is a great

choice. Or protein of choice for the hash. v Free of nitrates and added sugar (minimal sugar is

needed for the curing process, but there should not be any additional sugar)

Note: Each serving size below is 4-6 ounces. Purchase the amount that is best suited for you.

SEAFOOD ☐ Wild cod- 8-12 oz [C] or similar fish

POULTRY ☐ Boneless, skinless chicken- 8-10 oz [G,J]

breast or thighs may be used

☐ Ground chicken- 6 oz [B] ℗>sliders can be pre-made

☐ Ground turkey- or pork 8 oz [I] ℗>sausage patties can be pre-made

v Organic, pastured raised is recommended

PORK ☐ Boneless pork chops- two 4-6 oz or one large

[K] you can switch the pork out for chicken or beef if you prefer

v Organic, is recommended

SHOPPING LIST CONTINUED &

RECIPE KEY

BULK DRY GOODS ☐ Sliced almonds- 1 oz [D] about ¼ cup

☐ Raw unsalted sunflower seeds- 2 tablespoons [F]

SHELF ITEMS ☐ Almond butter- 1 tablespoon [N]

☐ Coconut milk- 1 can- full fat [H]

☐ Ground flax seed- 1/3 cup [C,H]

☐ Stone ground mustard- 1 tablespoon [F]

☐ Green olives- 1/4 cup [J]

OIL & VINEGAR ☐ Avocado oil- 3/4 cup [A,B,C,F,G,K,L]

☐ Extra-virgin olive oil- 1/4 cup [D,I,K,M]

☐ Champagne vinegar- 2 tablespoons [F]

HERBS, SPICES & SEASONINGS

☐ Cayenne pepper- 1/4 teaspoon [A,I] optional

☐ Fennel seed- 1 teaspoon [I]

☐ Garlic powder- 1 ½ teaspoon [A,C,F,I]

☐ Dried Italian herbs- 1 ½ teaspoons [G,L]

☐ Paprika- 1 ½ teaspoons [A,B,E,I]

☐ Black pepper- 3/4 teaspoon [B,G]

☐ Fresh ground pepper- 1/4 teaspoon [F,N]

☐ Sea salt- 5 teaspoons [A,B,C….] Celtic brand is a

great choice

DAY 1 [A] Sweet Potato Hash with Chorizo & Avocado [B] Chicken Sliders on Jicama ‘Buns’ [C] Crispy Baked Wild Cod [D] Steamed Broccoli with Sliced Almonds DAY 2 [E] Kale & Bacon Mini Quiches [F] Garden Salad with Champagne Vinaigrette & Baked Cod [G] Herb-Roasted Chicken with Potatoes & Green Beans DAY 3 [H] Green Smoothie [I] Homemade Sausage Patties [J] Niçoise Salad [K] Pan Seared Pork Chops with Lemon-Herb Sauce [L] Perfectly Sautéed Mushrooms [M] Simply Sautéed Spinach Suggested Items [N] (s) Items on the Meal Plan

℗ Option to PREP ahead

Sweet Potato Hash with Chorizo & Avocado Prep: 10 min Cook: 10 min Yields: 1 serving Source: phreshandclean.com

1 small garnet yam about 8 oz peeled & sliced into half-inch cubes 1 tablespoon avocado oil 2 tablespoons onion diced ¼ teaspoon paprika ¼ teaspoon garlic powder ¼ teaspoon sea salt plus garnish 2 button mushrooms sliced thin 3 oz chorizo or protein of choice 3 kale leaves stems removed, coarsely chopped ½ of an avocado sliced a dash of cayenne pepper optional, if you like it spicy

1. Toss the cubed potato with avocado oil, onion and seasonings. 2. Warm a large heavy skillet over medium-low heat and add the potatoes. 3. Cover and cook for about 5-7 minutes, stirring occasionally, so they don’t burn. 4. Add the chorizo and mushrooms and stir to break apart the chorizo. Continue cooking

for a few more minutes, until the chorizo is fully cooked and the potatoes are done but not mushy.

5. Turn off the heat, add the kale and stir to combine. Cover until the kale begins to wilt. 6. Serve, top with sliced avocado and garnish with sea salt and a dash of cayenne.    

Ingredients

Directions

Chicken Sliders on Jicama ‘Buns’ ℗ Prep: 10 min Cook: 5-8 min Yields: 1 serving Source: phreshandclean.com

4-6 oz ground chicken 1 teaspoon avocado oil 2 tablespoons onion chopped fine 2 tablespoons cilantro chopped fine 2 tablespoons bell pepper chopped fine 1 small garlic clove minced ¼ teaspoon paprika ¼ teaspoon sea salt ¼ teaspoon black pepper 1 roma tomato sliced a handful of mixed greens 1 large jicama at least 4-inches in diameter – peeled and sliced thin

1. Prepare the grill for medium-high heat or cook in a heavy skillet over medium heat. 2. Place the ground chicken into a large mixing bowl and add oil, onion, cilantro, garlic

and seasonings. 3. Using your hands, mix well and shape into 2-3 sliders – about two-ounces each and

about 4-inches in diameter. 4. Cook a couple minutes per side, or until fully cooked. They’re small so they will cook

quickly. 5. Remove the sliders from the pan, top with tomato and lettuce and serve in jicama

‘buns’. ✪ Serve with a sliced apple and a tablespoon of almond butter (s).      

Ingredients

Directions

Crispy Baked Wild Cod Prep: 10 min Cook: 10 min Yields: 2 servings Source: phreshandclean.com

8-12 oz wild cod filets 2 tablespoons avocado oil plus a drizzle a dash of sea salt & pepper 2 tablespoons ground flax seed 2 tablespoons fresh parsley chopped fine ½ teaspoon sea salt ½ teaspoon garlic powder

1. Preheat oven to 450° and place the rack in the upper level of the oven. 2. Rinse and dry the cod. 3. Pour the avocado oil onto a plate, and place the flax, parsley, salt and garlic on an

adjacent plate, stir to combine. 4. Dip the cod in the avocado oil, sprinkle with salt and pepper and place on the flax

mixture, pressing lightly to coat on all edges. 5. Set the cod on the rack of foil lined baking sheet, drizzle with avocado oil and bake for

10-12 minutes, or until the flax is crisped and the cod flakes easily with a fork. ✪ Serve with a side of Steamed Broccoli (r) and a sliced roma tomato drizzled with extra-

virgin olive oil, sea salt & pepper and fresh basil slices (s). Ø Reserve half of the cod for tomorrow’s Cod Salad.

Ingredients

Directions

Steamed Broccoli with Sliced Almonds

Prep: 5 min Cook: 10 min Yields: 1 serving Source: phreshandclean.com

1 cup broccoli florets 1 tablespoon extra-virgin olive oil 1 teaspoon lemon juice 1 oz sliced almonds about a ¼ cup sea salt & pepper to taste

1. Add spring water to the bottom of a double pot or pot with steamer basket and placeover medium-high heat, cover and bring to a boil. Reduce the heat to a light steam.

2. Slice the broccoli into florets, you can include the stems if you’d like. Place the broccoli inthe steamer and steam for about 10 minutes, or until soft when you insert a knife into thecenter. The broccoli should be slightly crisp and a vibrant green when done.

3. Transfer the broccoli from the pot to a mixing bowl. Be sure to take caution whiletransferring the broccoli and be careful of the steam.

4. Add your olive oil, lemon, almonds, salt & pepper and stir to combine.5. Serve immediately.

✪ Serve with the Crispy Baked Wild Cod (r)

Ingredients

Directions

Kale & Bacon Mini Quiches

Prep: 10 min Cook: 30 min Yields: *3 servings *bonus – extra servings for on the go breakfasts!Source: phreshandclean.com

v This recipe calls for a six-cup pan. You can useanother size, but the cooking time may vary.

¼ cup bell pepper diced fine ¼ cup onion diced fine 2 button mushrooms stems removed, diced 4 kale leaves stems removed, chopped 6 bacon slices diced 6 eggs scrambled ½ teaspoon sea salt ½ teaspoon paprika

1. Preheat oven to 350° and place the rack in the middle of the oven.2. Place the bell pepper, onion, mushroom, kale and bacon into a large mixing bowl.3. Crack the eggs into an adjacent mixing bowl, add the salt and paprika and scramble.4. Pour the eggs over the vegetables and stir to combine.5. Place about a half-cup of the egg mixture into each of the six cups. If there’s any left

over, just evenly distribute throughout each.6. Place the pan into the oven and bake for 30 minutes, or until a toothpick inserted into

the center of a quiche comes out clean.

✪ Serve with a sliced orange (s).Ø Place the leftover quiche into an airtight container and refrigerate for up to three days.

Ingredients

Directions

Garden Salad with Champagne Vinaigrette & Baked Cod

Prep: 15 min Yields: 1 serving Source: phreshandclean.com

2 handfuls of mixed greens ¼ of a bell pepper sliced 1 small carrot grated ¼ of an avocado sliced 2 tablespoons raw unsalted sunflower seeds 4 oz baked cod reserved from last night’s dinner

¼ cup avocado oil 2 tablespoons champagne vinegar 1 tablespoon shallot sliced thin ½ teaspoon garlic powder ½ teaspoon sea salt ¼ teaspoon fresh ground pepper 1 tablespoon stoneground mustard

1. Prepare the vinaigrette by placing all of the ingredients except for the mustard into the bowl of a food processor and purée. Add the dressing and the mustard to your storage container and shake to combine.

2. Place the greens, bell pepper and carrot in a large mixing bowl, add half of the dressing and toss to combine. Plate the salad and top it with avocado, sunflower seeds and the cod.

Ø Reserve the other half of the Champagne Vinaigrette for tomorrow’s Niçoise Salad.

Ingredients

Champagne Vinaigrette

Directions

Herb-Roasted Chicken with Potatoes & Green Beans

Prep: 10 min Cook: 30 min Yields: 2 servings Source: phreshandclean.com

8-10 oz boneless, skinless chicken6 oz fingerling potatoes sliced in halfa splash of avocado oil x2a dash of sea salt & pepper12 oz green beans ends trimmed

2 tablespoons avocado oil 1 tablespoon lemon juice 2 garlic cloves minced 1 teaspoon dried Italian herbs ½ teaspoon sea salt ½ teaspoon black pepper

1 teaspoon extra-virgin olive oil 1 small garlic clove minced 1 teaspoon shallot minced ½ teaspoon lemon zest ¼ teaspoon sea salt

1. Preheat oven to 400° and place the rack in the center of the oven.2. Slice the potatoes and toss them with a little avocado oil and a dash of salt & pepper.3. Place them in a roasting pan and roast for 10 minutes.4. Meanwhile, prepare the herb rub by mixing all ingredients thoroughly.5. Rinse and dry the chicken and coat it with the herb rub.6. Toss the green beans with a little avocado oil.7. Remove the roasting pan from the oven, add the chicken and place the green beans on

top. Cover tightly with foil and roast for another 30 minutes or until cooked throughout. The best way to make sure the chicken is done is to use an instant-read thermometer. It should read 165° when inserted into the thickest part.

8. While the chicken cooks, prepare the sauce for the green beans by mixing all ingredients thoroughly.

9. Upon removing the pan from the oven, transfer a third of the green beans to a bowl of ice water to blanch. This stops the residual heat from continuing to cook them. Leave the beans in the ice water for a couple minutes and then store them in the refrigerator for tomorrow’s lunch.

10. Toss the remaining green beans with the sauce and serve with sliced chicken and fingerling potatoes.

Ø Reserve four-ounces of the chicken and a third of the potatoes & green beans fortomorrow’s Niçoise Salad.

Ingredients

Herb Rub Green Bean Sauce

Directions

Green Smoothie Prep: 10 Min Servings: 1 Source: phreshandclean.com

½ cup canned coconut milk full fat 1 tablespoon lemon juice ¼ of an avocado 3” of cucumber ½ small banana frozen ¼ green apple cored 3 kale leaves stems removed a pinch of parsley 3 tablespoons ground flax seed 8 ice cubes

1. Place all ingredients in the order listed into a high-powered blender or Vitamix and blend on high. Depending on the power of your blender, you may need to add a little extra liquid to thin out your smoothie and get a nice and creamy consistency.

2. Drink immediately. ✪ Serve with two of the Homemade Sausage Patties (r).

Ingredients

Directions

Homemade Sausage Patties ℗ Prep: 5 min Cook: 5 min Yields: *4 patties *bonus – an extra serving for on the go breakfasts! Source: phreshandclean.com

8 oz ground turkey or pork 1 teaspoon fennel seed ½ teaspoon paprika ½ teaspoon sea salt ¼ teaspoon garlic powder a pinch of cayenne pepper optional, if you like it spicy a splash of extra-virgin olive oil *only if you’re using lean turkey

1. Place the ground turkey in a large bowl; add the spices and mix until they are evenly distributed throughout the meat. *Mix in a little extra-virgin olive oil if you are using lean turkey. This adds extra moisture, so your patties aren’t dry.

2. Shape into four two-ounce patties- the turkey tends to be less sticky if your hands are slightly wet.

3. Preheat a large skillet over medium-heat and place the sausage patties into the hot skillet, cook until browned, about 4-5 minutes, flipping half way through. Be careful not to overcook them or they’ll dry out.

4. Store in the refrigerator, in an airtight container for up to three days. ✪ Serve along side the Green Smoothie (r). Ø This recipe provides one extra serving.  

Ingredients

Directions

Niçoise Salad Prep: 10 min Yields: 1 serving Source: phreshandclean.com

a handful of mixed greens 1 hardboiled egg peeled & sliced 1 roma tomato sliced & diced ¼ cup olives roasted fingerling potato from last night - sliced blanched green beans from last night 4 oz roast chicken from last night – sliced champagne vinaigrette made yesterday

1. Prepare the hardboiled egg ahead of time. Tip: Make extras for some on the go protein! 2. Place the greens in a large serving bowl, arrange the remaining ingredients on top and

drizzle with the champagne vinaigrette.    

Ingredients

Directions

Pan Seared Pork Chops with Lemon-Herb Sauce Prep: 10 min Cook: 10 min Yields: *2 servings *bonus – an extra serving for tomorrow’s lunch! Source: phreshandclean.com

2 4-6 oz thin boneless pork chops or one large a dash of sea salt & pepper 1 teaspoon avocado oil

2 tablespoons extra-virgin olive oil 1 tablespoon lemon juice 1 tablespoon shallot sliced thin 1 small garlic clove sliced thin ½ teaspoon sea salt 2-3 fresh basil leaves a pinch of cilantro a pinch of parsley

1. Add all of the lemon-herb sauce ingredients to the bowl of a food processor, purée and set aside.

2. Pat the pork chops dry and sprinkle both sides with salt and pepper. 3. Heat the avocado oil in a heavy skillet over high-heat, add the pork chops and sear for a

minute on each side. 4. Reduce the heat to low and continue to cook for just a couple of minutes on each side.

Take care not to overcook them or they'll dry out. The best way to make sure they are done is to use an instant-read thermometer. It should read 165° when fully cooked.

5. Plate and drizzle the lemon-herb sauce over the top. ✪ Serve with Sautéed Mushrooms (r) and Sautéed Spinach (r). Ø Reserve half of the pork chops for tomorrow’s lunch. NOTES:

v Each pork chop should be about 1” thick. If this is unavailable, you may need to purchase one thick pork chop and slice it lengthwise down the center.

v You may switch out the pork for chicken or beef if you prefer. The sauce will be delicious on whichever you choose! Cooking time may vary.

   

Ingredients

Lemon-Herb Sauce

Directions

Simply Sautéed Spinach Prep: 2 min Cook: 5 in Servings: 1 Source: phreshandclean.com

1 tablespoon extra-virgin olive oil 1 garlic clove chopped 3 oz fresh baby spinach ¼ teaspoon sea salt ¼ teaspoon lemon juice or vinegar

1. Heat the olive oil in a large skillet over medium-heat. 2. Add the garlic and sauté until fragrant, a couple minutes. 3. Reduce the heat to low, add the spinach by the handful and toss with tongs to coat,

cover and continue cooking for about 3-5 minutes. The spinach should be wilted but not soggy.

4. Season with sea salt and lemon (or vinegar). Serve immediately. ✪ Serve with the Pan Seared Pork (r) and Sautéed Mushrooms (r). Ø Once you master sautéed spinach, the variations are endless! Think – shallots, balsamic,

bacon, nutmeg… you name it! It’s all good :)        

Ingredients

Directions

Perfectly Sautéed Mushrooms Prep: 5 min Cook: 5 min Yields: 1 serving Source: phreshandclean.com

4 oz button mushrooms sliced 1 tablespoon avocado oil or ghee, if you have it 1 garlic clove chopped ½ teaspoon sea salt or to taste ½ teaspoon dried Italian herbs or herbs of choice

1. Heat the oil in a skillet over medium-high heat. Add the garlic and mushrooms. You should hear a sizzle - if the oil isn't hot enough; the mushrooms will start to water out and steam instead of sauté.

2. Sprinkle the mushrooms with sea salt and herbs and continue sautéing the mushrooms for another 4 or 5 minutes, stirring occasionally- they should be tender and lightly browned when done. Tip: Make sure not to crowd the mushrooms in the pan. This causes the mushrooms to water out and steam instead of sauté. A single layer with space between the mushrooms is ideal.

✪ Serve with the Pan Seared Pork (r) and Sautéed Spinach (r).    

Ingredients

Directions

pHresh & Clean Salad Dressings Dressings are not included in the shopping list

Source: phreshandclean.com Super Kale Dressing

Yields: 1-2 servings

2 tablespoons tahini 1 tablepoon spring water 1 tablepoon lemon juice 1 tablepoon avocado oil 1 tablepoon coconut aminos

Lemon-Tahini Dressing

Yields: 1-2 servings

2 tablespoons tahini 2 tablespoons lemon juice 1 teaspoon avocado oil ½ teaspoon garlic powder ¼ teaspoon sea salt fresh ground pepper to taste

Tangy Dressing

Yields: 1-2 servings

2 tablespoons avocado oil 2 tablespoons dijon mustard 1 teaspoon apple-cider vinegar ½ teaspoon sea salt fresh ground pepper to taste

Asian Dressing

Yields: 1-2 servings

1 tablespoon sesame oil 1 tablespoon avocado oil 1 tablespoon coconut aminos 1 teaspoon fresh ginger chopped fine 1 teaspoon white wine vinegar ¼ teaspoon red pepper flakes 1 garlic clove minced

Orange~Poppy Dressing

Yields: 1-2 servings

2 tablespoons avocado oil 2 tablespoons fresh orange juice ½ teaspoon dijon mustard 1 teaspoon poppy seeds ½ teaspoon sea salt fresh ground pepper to taste

v PREPARATION FOR THE RECIPES LISTED ABOVE

Add all ingredients to a small mixing bowl and whisk to combine.

Goddess Dressing

Servings: 4

4 green onion stalks chopped 2 tablespoons lemon juice ½ cup avocado oil ½ avocado 2 teaspoons sea salt fresh ground pepper to taste

Lemon~Basil Dressing

Servings: 4

2 tablespoons dijon mustard 2 tablespoons lemon juice ½ cup avocado oil ¼ cup basil leafs sliced thin 1 teaspoon sea salt

v PREPARATION FOR THE RECIPES LISTED ABOVE

Add all ingredients to the bowl of a food processor and purée. Champagne Vinaigrette

Yields: 2-3 servings

¼ cup avocado oil 2 tablespoons champagne vinegar 1 tablespoon shallot sliced thin ½ teaspoon garlic powder ½ teaspoon sea salt ¼ teaspoon fresh ground pepper 1 tablespoon stoneground mustard

v Add all ingredients except for the mustard to the bowl of a food processor and purée. Stir in the mustard.

Ø Double or triple the recipe for salad dressing on the go!

Ø I’ve chosen to use avocado oil in my dressings because it doesn’t solidify when refrigerated. If you’re planning to use the dressing freshly made, feel free to sub extra-virgin olive oil.

Ø Store in the refrigerator for up to a week.

3O MINI MEALS2 hard boiled

eggs with avocado and

carrot sticks

Celery sticks w/ 1 TBSP almond or sunflower seed

butter & sprinkle w/ raisins or goji

berries

Jerky (US Wellness Meats),

tomatoes & olives

4-8 ounces chicken breast, a handful of raw

cashews, and celery sticks

Wild Planet Tuna, wild salmon, or

sardines w/ avocado & cucumbers

Rolled up organic praire deli meat

w/ avocado, spinach, & cucumber

4-8 ounces Wild Planet canned albacore tuna/

salmon / sardines & 1/2 sweet potato w/ coconut oil

Banana w/ 1 TBSP almond or

sun butter (sprinkled w/ hemp or chia seeds - optional)

Apple & nut butter

“sandwich” (bacon optional)

Smoked Salmon wrapped in a nori sheet w/ avoca-do & cucumber

(dipped in 1 TBSP Coconut Aminos)

Sweet potato topped w/ 1 TBSP

nut butter

Coconut milk, avocado &

berry “Yogurt”

hummus guacamolebabaganoush

Apple or Pear w/ 1 TBSP nut butter

DIY Trail Mix: 2 TBSP Raw Pumpkin Seeds, 1 TBSP Raw

Cacao Nibs & 1 TBSP Goji Berries

Sliced tomato w/ smoked or cured

salmon & avocado

Baked sweet potato w/

guacamole

Prosciutto - Wrapped Asparagus

4 oz T30C Perfect

Smoothie

2 Hard Boiled Eggs

Handful of raw nuts & veggie

sticks

1/2 avocado “cup” topped w/ sunflower seeds

Bacon Brussel Sprout Skewers

1/2 tomato or avocado filled

w/ tuna salad or egg salad

Roasted garbanzo

beans with cut veggies

Roasted cauliflower

“popcorn” w/ tahini dip

And in emergency situation, Lara or Kit Bars! Better yet... make your own energy bar, with a mix of your favorite raw nuts, dried fruit & dried kale.

Grassfed beef stick w/ raw cut

veggies

VEGGIE STICKS WITHtahini dip

(2 minute tahini Dip)

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