4 oz of Berries - Frozen or Fresh
6 oz Plain Yogurt
1Tbs Chia Seeds
Optional: cinnamon / vanilla
Heat up or enjoy cool and refreshing.
2 rice cakes
2oz nut butter
2oz mixed berry compote
4oz fresh berries
spread and enjoy!
6oz ripe bananas
2oz ricotta cheese
375 for 20 minutes
Just as you can’t balance your bank statement without tracking what’s coming in and going out, you need to measure your food intake.
My method to help people change their palates is about regular meals, avoiding the snack attacks. Do not snack. There are people who say they don’t eat breakfast but then they’re sneaking snacks in the midmorning. And how many confine themselves to one visit to the snack drawer?
My method is to cook a number of meals ahead of time. You measure out your portions and when the plate’s done, you should be full. Your gut will get used to those portions. Sometimes that full feeling comes a half-hour or an hour later, but you get to know your own habits and your own body.
Pizza Crust (makes 2 servings)
1 bag riced cauliflower
microwave about 5-8 minutes and let the steam evaporate.
2oz shredded cheese
1Tbs garlic salt
Mix well and then flatten in round pizza shape in 12 inch silicone round.
Back at 400 for 12 minutes.
Add sauce, cheese, and roasted veggies.
Bake for another 15 minutes.
Oven Italian Chicken with Polenta, and Zucchini with Bell Peppers.
2Tbs avocado oi.
Place combined ingredients in a 9x13 inch glass pan.
Cook at 400 for 20 minutes.
Include a portion of each for proper balance
* Protein (4oz women / 6oz men)
* Veggie (6oz cooked)
* Salad (6oz raw)
* Fat (1 Tbs)
* Grain (4oz women / 6oz men)
I usually roast lots of veggies in oven or on the grill.
simply grab the veggies you like, lightly coat with avocado oil and salt and roast at 400 for 20 minutes.
1 28oz can of crushed tomatoes
2 bell peppers (cut lengthwise)
1 1/2 lbs chicken thigh meat
2Tbs avocado oil
2 Tbs Italian seasoning (on top)
1Tbs chopped garlic (on top)
In a 9x13 inch pan, place meat on top of mixture of tomatoes, zucchini, bell peppers, and oil.
Sprinkle seasoning and garlic.
Cook for 1 hour at 400.
Makes 3 to 4 servings per eggplant
1 large eggplant
8 ounces prepared marinara sauce
Parmesan cheese to sprinkle on top
4 ounces defrosted chopped spinach
8 ounces ricotta cheese
4 ounces cheese (half Jack, half shredded Parmesan)
1 tablespoon fresh minced garlic or garlic powder
1 teaspoon salt
1 teaspoon pepper
Cut eggplant in ½-inch slices. Place slices in a bowl with salt water and
soak for 5 minutes. Put slices in frying pan with 2 inches of salted
water; pan-fry until fork tender. For each serving, weigh out 5 ounces of
eggplant slices and 4 ounces of the ricotta filling. Take the 5-ounce
portion of slices and stack with ricotta filling in between each slice.
Spread 2 ounces of marinara sauce on top and sprinkle with Parmesan
cheese. Bake for 10 minutes at 400 degrees (or until internal
temperature reaches 140 degrees).