Yummy Breakfast!

4 oz of Berries - Frozen or Fresh

2oz banana

6 oz Plain Yogurt

1Tbs Chia Seeds

1oz oats
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

1oz oats

1egg

2oz ricotta cheese

1tsp cinnamon

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.

Add...

2 eggs

2oz shredded cheese

1Tbs garlic salt

1Tbs basil

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. 

1c. polenta

5c. water

2tsp salt

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.

Zucchini

Mushrooms

Bell Peppers

Onions

Broccoli

Parsnips

etc...

1 28oz can of crushed tomatoes

2 zucchinis

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.

Chicken

Veggies

Salad

Avocado

Beans

Salad

Salsa

Rice

Dressing