Ingredients:

-1/2 cup almond milk

-1/2 cup half and half

-2 tbsp pumpkin purée 

-2 tbsp maple syrup

-1 tsp vanilla extract

-1 tsp pumpkin spice

Big Mac sauce (4 servings):

Serving size: 2 tbsp (149 cal, 3.5g carbs, 16g fat, 0g protein)

-1/3 cup primal kitchen mayo

-2 oz finely chopped dill pickles (we love
Grillo's pickles)

-2 tbsp primal kitchen ketchup

-1/2 tbsp onion powder

-1/2 tbsp coconut aminos

-1 tsp dill pickle juice

-1/2 tsp garlic powder

-1/2 tsp paprika

-1/2 tsp salt

-1/4 tsp black pepper

Ingredients:

• 1lb. ground beef 93/7

• 7 slices bacon

• 8 oz cream cheese, softened (we used tillamook brand which is a 7oz container)

• 3/4 cup Good Culture cottage cheese

• 1 cup grass fed shredded cheddar cheese

• 1 Tbsp Worcestershire sauce

• 1 tsp garlic powder

• 1 tsp onion powder

• Sea salt and black pepper, to taste

-Cook bacon. Move to paper towels to take up a little of the grease.

-Drain a little grease from pan and cook ground beef in the rest. 

-Once cooked, add in all other ingredients. Transfer to 8x8 dish and top will a sprinkle of cheese.

-Bake at 350 for 12-15 minutes.

*If you are cooking ahead and storing in fridge, take out dip from fridge for about 15-20 minutes before baking. You may need extra time in the oven as well.

**This is still super high in fat but we’ve added additional protein and higher quality ingredients and it still tastes amazing!

What you need:

-1 cup Good Culture low-fat cottage cheese

-2 eggs

-1 tsp garlic powder

-1 tsp Italian seasoning

Add everything to a blender and blend until smooth. Pour onto a 9x13 parchment lined baking sheet. Bake at 350 for 35 minutes. Cool for 10 minutes! This makes 2 flatbreads.

Macros:

300 cal, 40g protein, 6g carbs

Ingredients:

-1 tsp garlic powder

-1/2 tsp paprika

-1 tsp Redmond’s sea salt

-1/4 tsp black pepper

-extra virgin olive oil

Instructions for a steak at least 1 inch thick:

-combine the spices in a small bowl

-coat both sides of the steak with spices

-preheat the air-fryer 400F for about 10 min

-place steak in, drizzle with extra virgin olive

-for a medium/medium rare steak: 400F for 20 min flipping the steak halfway through

-finish with a pinch of more sea salt and black pepper

-let rest 5-10 min

-1 serving Good Culture low fat cottage cheese (14g)

-1 can of Kirkland albacore solid white canned tuna (42g)

Don’t knock it til you try it 👍🏻

-Organic free range eggs ($9.35 for two dozen)

-Organic egg whites ($12.51)

-Beef liver ($6.50)

-Bananas ($1.74)

-Avocados ($9.23)

-Kirkland turkey breast ($20)

-Honeycrisp apples ($9.35)

Eating healthy doesn’t have to be crazy expensive.. don’t use that as an excuse!

-1 egg

-1/3 cup Greek yogurt or dairy-free yogurt

-1 serving organic stevia

-3 tbsp cocoa powder

-1 serving chocolate protein powder

-Thrive Market or Lilly’s dark chocolate chips

-Microwave for 90 seconds for a lava cake consistency or longer for a more cooked-through brownie!

Tuna salad right from my FTV Fitness E-Cookbook 🔥

-1 can tuna (Kirkland Albacore solid white tuna has 42g of protein)

-1 tbsp plain greek yogurt

-1 tsp primal mayo

-1 tsp spicy mustard

-Salt, pepper, garlic powder

-if you like crunch, add in chopped celery, red onion, chopped pickles

Makes 2 servings:

-2-4 cups of coffee (brew then put in fridge for a couple hours)

-1/2 cup almond milk

-2 tbsp unsweetened cacao powder

-2 pitted dates

-1 frozen banana

-Optional: 1 scoop of Levels chocolate whey protein

-10-15 cubes of ice

-Combine all ingredients in a blender

Red light therapy from Koze

Sauce:

-2 tbsp Dijon mustard (enough to coat the salmon)

-Smoked paprika

-Thyme

-Coconut sugar (season generously)

Air Fryer

-375 degrees

-12-18 min until crispy

Pair with a clean mango salsa, cooked then cooled with rice, and/or Siete wraps 👍🏻

-1 serving Greek yogurt

-1 serving whey protein

-1/2 serving raw honey

-Topped with Sarah’s homemade granola

Sarah’s homemade granola:

-1 banana mashed

-1/3 cup melted coconut oil (~50g)

-2 tsp vanilla extract

-1 cup oats (One Degree Sprouted Oats)

-1 scoop vanilla whey protein

-1/3 cup pumpkin seeds

-1/3 cup shredded coconut

-Sea salt

-Cinnamon

-Bake for 20ish mins at 350 flipping halfway through

Performance Meal Prep service review

Recipe:

-93/7 ground beef

-season with sea salt and cinnamon while cooking

-add banana and raw honey

-add more sea salt and cinnamon

Pair with your own homemade sauce or your favorite Primal Kitchen condiment 👍🏻

Ingredients:

-2 eggs

-¾ cup almond milk

-¾ cup pickle juice

-3 skinless, boneless chicken breasts, cut into 1-inch pieces

-1½ cups spelt flour

-1 tablespoon monk fruit powdered sugar

-1 teaspoon paprika

-1 teaspoon sea salt

-½ teaspoon ground black pepper

-2 tablespoons olive oil (in a sprayer) or avocado oil spray

Instructions:

-Preheat the oven to 400 degrees

-Whisk the eggs, milk, and pickle juice in a bowl

-Add the chicken pieces, cover the bowl, and let them marinate in the refrigerator for at least 6 hours (overnight is best)

-In a separate bowl, mix together the remaining ingredients except olive oil

-Drain the liquid from the chicken and dredge the pieces in the flour mixture until they are fully coated

-Arrange the chicken pieces on a parchment-lined baking sheet, providing space in between each piece. Spray each piece with olive oil (or avocado oil)

-Bake for 15 minutes, flip, then another 10 minutes or until they are golden brown and crispy

Air Fryer

-400 degrees for 13 minutes flipping halfway through

If you eat oatmeal frequently, this reel is for you! Glyphosate was detected in two popular brands 👎🏻

Glyphosate is the active ingredient in one of the most heavily used herbicide in the world: Roundup.

Also, I REALLY recommend my clients who are trying to lose weight go with a high protein option over oatmeal to start their day. But if you're going to eat oatmeal, make sure you add some fiber, healthy fats and/or protein to curve that big blood sugar spike!

Ingredients

-3 bananas (about 8.5 ounces)

-3 large eggs

-1.5 cup almond flour

-1/2 cup protein powder (we did vanilla)

-¼ cup of olive oil or coconut oil

-1 tsp baking soda

-½ cup coconut sugar

-1 oz lilys chocolate chips


Instructions

1. Preheat oven to 350 degrees

2. In a bowl, mash banana with a fork.

3. With an electric hand mixer or other mixer, mix banana, eggs, and olive oil.

4. In a second bowl, whisk together almond flour, baking soda and coconut sugar

5. Slowly add dry ingredients to the wet ingredients

6. Fold in chocolate chips

7. Spray a loaf pan and add the batter

8. Bake for 60 minutes. Test with a toothpick if it comes out clean!

Blend:

-3 eggs

-1 tbsp Ceylon cinnamon

-1 serving Levels vanilla whey protein

-splash of almond milk

For syrup:

-pure organic maple syrup OR

-Lakanto maple flavored syrup

Ingredients:

-2 cups blanched sliced almonds

-1 cup pecans

-1 cup chopped walnuts

-1 cup sunflower seeds

-1 cup shelled pumpkin seeds

-¼ cup sesame seeds

-¼ cup ground flax seed

-¾ cup unsweetened coconut flakes

-½ cup organic maple syrup

-6 tablespoons coconut oil

-1 teaspoon vanilla

-1 teaspoon cinnamon

-½ teaspoon sea salt

Instructions:

    1.    Preheat oven to 275°F. Line a sheet pan with parchment paper.

    2.       Combine all the nuts and seeds as well as the coconut in a large bowl.

    3.       Over low heat, combine maple syrup and coconut oil until heated through. (You can also heat the maple syrup and coconut oil in the microwave on high heat for 90 seconds.) Remove from heat and stir in vanilla, cinnamon, and salt.

    4.       Pour over nut/seed mixture and mix well. Be sure scrape all the good syrup/oil mixture that's left in the bowl. Spread mixture onto prepared baking sheet.

    5.       Bake for about 45 minutes or until golden brown (may take longer, depending on your oven), stirring every 15 minutes to keep granola at the edges of the pan from burning. Watch carefully after 30 minutes as ovens vary. Once the granola is a nice golden brown, remove it from oven and allow to cool.

Simple clean recipe tip: Google whatever you’re looking to make with the word ‘paleo’ after. It’s typically going to consist of all clean ingredients 👍🏻

Ingredients:

-1/2 cup nut butter (we used almond)

-1/3 cup oil of choice (coconut, avocado and hemp all work!)

-1/2 cup unsweetened applesauce

-2 eggs

-2 teaspoon vanilla extract

-3 cups almond flour

-2/3 cup coconut sugar

-1 teaspoon baking powder

-1/3 cup dark chocolate chips

Instructions:

1. Preheat oven to 350 degrees and grease an baking dish well (8 inch-10 inch will both work but bake times will vary)

2. In a large bowl, mix together nut butter, oil, applesauce, eggs and vanilla extract with a mixer

3. In another large bowl add almond flour, coconut sugar and baking powder

4. Add dry ingredients to wet and mix well and fold in dark chocolate chips

5. Pour onto baking dish and bake in oven for 35-45 minutes (it will be crunchy on outside and soft doughy center!)

6. Let it cool for 10-15 minutes until cutting! Enjoy on its own or with ice cream and toppings

7. Will stay good for about 5 days on counter or store in fridge for longer, you can also freeze it!

Ingredients

-1 yellow onion, cut in half

-5 garlic cloves

-6 Roma tomatoes (I used tomatoes on the vine and about a cup of grape tomatoes

-1/4 cup olive oil

-1/2 teaspoon salt

-1/4 teaspoon black pepper

-1 teaspoon garlic powder 

-1 teaspoon oregano

-1 teaspoon fresh rosemary

-1 teaspoon thyme

-½ cup chicken bone broth

-¼ cup coconut milk (used mostly cream off the top)

Instructions:

1. Preheat oven to 400°F. 

2. Quarter the tomatoes and add them to a shallow casserole dish with the garlic, onion, olive oil, salt, and black pepper. 

3. Stir to combine everything and coat it in oil. 

4. Bake for one hour, until the tomatoes are tender and start to brown slightly.

5. Stir in the garlic powder, oregano, rosemary, and thyme while the tomatoes are still hot. 

6. Pour the mixture into a blender with the vegetable broth and coconut cream and purée until smooth. Taste and adjust seasonings as necessary.

7. (Optional) Top with a drizzle of olive oil and coconut cream and serve immediately (we put in fridge to eat the next day)

Clean cookies review all made with almond flour, coconut sugar or maple syrup!

Fig Thumbprint Cookies (makes 20 cookies)

    •    1 1/2 cups blanched almond flour

    •    1/4 cup coconut flour

    •    1/4 teaspoon sea salt

    •    1 egg, lightly beaten

    •    5 tablespoons ghee (or coconut oil)

    •    1/4 cup organic pure maple syrup

    •    1/2 teaspoon pure almond extract

    •    1/3 cup jam of choice (we used a clean fig jam)

Prep time: 10 minutes

Bake time: 17 minutes

    1.    Preheat the oven to 350 degrees Fahrenheit. Line a large baking sheet with parchment paper.

    2.    In a medium bowl, whisk the almond flour, coconut flour, and salt together until combined.

    3.    Fold in the egg, ghee, maple syrup, and almond extract and mix until combined.

    4.    Roll the dough into about 1-inch balls with your hands and place them on the prepared baking sheet.

    5.    Moisten your thumb with water and press it into the center of each ball to create a small hole for the filling, about 1/2 inch wide.

    6.    Scoop about 1/2 teaspoon jam into the center hole of each cookie.

    7.    Bake for 15-17 minutes, or until the edges just begin to turn golden brown. Remove the cookies from the baking sheet and let them cool completely on a wire rack before serving. Store in an airtight container at room temperature for up to 1 week, we put in the fridge after!

My E-Cookbook can be found on FTVfitness.com in the store!

Ingredients:

-2 cups raw or dry roasted hazelnuts, unpeeled

-1 cup dark chocolate chips (>70% cacao, no additives)

-1 1/2 tbsp pure vanilla extract

-1/2 tsp sea salt

-1/2 cup almond milk OR

-2 tbsp extra virgin olive oil (optional)

Instructions:

1. If hazelnuts are not already roasted, roast hazelnuts for 6-8 min at 400F. Let cool to room temp.

2. In a high power blender or food processor, blend hazelnuts for 5-6 min. Start on low speed, slowly increase speed as it turns to a smooth butter consistency. Scrape down sides every minute or as needed.

3. Melt chocolate chips on stovetop, or in microwave at 30 sec intervals.

4. Add melted chocolate, vanilla and salt to blender and blend until well incorporated, about 1 min.

5. When smooth and f desired, add in milk or oil

6. Pour into air tight container then store it in the pantry! If using milk, store in the refrigerator.

(15 bars)

1 bar: 136 calories, 6.6g F, 17.8g C, 3.4g P

Ingredients

    •    300g pitted dates

    •    3/4 cup mixed nuts

    •    1/3 cup almond butter

    •    2 scoops collagen (protein powder may also work just may change the flavor)

    •    1 tbsp unsweetened cocoa powder (optional)

Instructions

    1.    Blend on high in food processor.

    2.    Pour mixture onto parchment paper and form with hands because mixture may be a little crumbly.

    3.    Place another piece of parchment over dough and roll out (this will help with any sticking to your rolling pin)

    4.    Allow to sit in fridge for an hour before cutting.

    5.    Can be stored in fridge for 1.5-2 weeks.

My E-Cookbook will be released on FTVfitness.com on December 15th!

Recipe (makes 4 1/2 cup servings):

-1 large avocado, refrigerated until cold, halved, pitted and peeled

-1/2 cup Thrive Market organic coconut milk

-3 tbsp cacao powder

-1.5 serving of Levels Whey Protein Chocolate

-1 tbsp Kirkland almond butter

-2 tbsp raw honey

-1 tsp of Thrive organic pure vanilla extract

-1/4 tsp organic Ceylon cinnamon

-Pinch of Redmond’s sea salt

-Top with hazelnuts and walnuts (optional)

Link to recipe: https://coconutsandkettlebells.com/healthy-apple-pie-bars/

Recipe:

-1/2 cup Fage 5% fat yogurt

-1/2 cup Good Culture cottage cheese

-3/4 cup pumpkin

-1 tsp of Thrive organic pure vanilla extract

-1 serving of Levels Whey Protein Chocolate

-Pinch of Redmond’s sea salt

-Put in fridge for 30+ min

-Top with hazelnuts and walnuts

Recipe:

-1/2 cup Thrive Market organic coconut milk

-1/2 cup Good Culture cottage cheese

-1 tsp of Thrive organic pure vanilla extract

-1 serving of Levels Whey Protein Vanilla Bean

-1/4 cup organic pumpkin

-Pinch of Redmond’s sea salt

-Blend everything together

-Freeze for 20 min

-Top with Thrive Market dark chocolate chips, hazelnuts, walnuts, and Nature’s Promise organic unsweetened coconut flakes

Ingredients:

-2lb spaghetti squash (approximate), uncooked

-2lbs ground meat

-28oz diced tomatoes

-2 tablespoons Italian seasoning or another dried herb

-1 1/2 teaspoon salt

-1/2 teaspoon pepper

-1/2 teaspoon garlic powder

-1/2 teaspoon onion powder

-1 tablespoon Extra Virgin Olive Oil

-1 cup bone broth

Instructions:

-In a large skillet, add ground meat and cook over medium-high heat until browned, crumbling the meat as it cooks. Drain the grease add the ground meat to the slow cooker. Add the tomatoes, Italian seasoning, salt, pepper, garlic powder, and onion powder. Stir to mix well. Cut spaghetti squash in half, crosswise. Scoop out the seeds. Add the spaghetti squash the slow cooker, hole side down. Cook HIGH 2-3 hours or LOW 4-6, or until the spaghetti squash is soft. Carefully remove the spaghetti squash from the slow cooker, it will be hot.

-To serve - using a fork, scrape the side of the spaghetti squash so you have long, spaghetti-like strands. Stir the spaghetti squash strands back into the appliance until well combined with the meat and tomatoes.

Here is my slightly altered recipe:

Ingredients:

-1 cup almond flour

-1 serving of Levels Grass-fed Whey Protein Vanilla Bean

-1/4 cup almond butter

-1/3 cup almond milk

-1 tsp vanilla extract

-2 tablespoons maple syrup

-Thrive dark chocolate chips

-pinch of Redmond’s sea salt

Method:

1. Combine the almond flour and protein powder in a blender

2. Add the nut butter, almond milk, vanilla extract, and maple syrup. Pulse until combined. Stop and scrape sides of the blender using a rubber spatula if needed.

3. Transfer the "cookie dough" into a bowl and add the chocolate chips. Fold them into the dough using a spatula.

4. Garnish with a sprinkle of flakey salt and enjoy!

Dough can be stored in the fridge for up to 1 week or frozen for up to a month.

Ingredients: (we did 2lbs of ground beef so we doubled everything except broccoli below!)

* 3 tbsp olive oil

* 5 cups broccoli florets

* 3 garlic cloves, minced

* 1 pound lean ground beef

* 1/3 cup Primal Kitchen mayo

* 2 ½ tbsp almond milk

* 1 tsp arrowroot flour

* 1 tbsp nutritional yeast

* sea salt, black pepper to taste

Directions:

1. Preheat oven to 400°F.

2. In a large skillet heat 1 tablespoon of olive oil over medium heat.

3. Add the garlic and cook, stirring occasionally, for 5 minutes.

4. Add the ground beef and cook, stirring occasionally, until the beef is no longer pink.

5. Season with salt and black pepper to taste and remove from the heat.

6. Set aside.

7. Transfer the broccoli into a baking dish and place in a single layer.

8. Add the minced garlic and 2 tablespoons of olive oil and toss to combine.

9. Season with salt and black pepper to taste.

10. Bake in preheated oven for 20 minutes, stirring halfway through the cooking time.

11. Remove from the oven.

12. Add the ground beef mixture and toss to combine.

13. In a bowl place the almond milk and mayonnaise and mix to combine.

14. Add the arrowroot flour and nutritional yeast and whisk until smooth.

15. Drizzle the mayo mixture over the broccoli mixture.

16. Bake in preheated oven for 15-20 minutes, until the broccoli is tender and lightly browned.

17. Remove from the oven.

18. Serve immediately.

-5 ounces feta cheese

-2 cloves garlic, peeled

-1 large avocado, peeled and pitted

-Juice from one lemon

-1/2 cup packed fresh dill

-1/2 cup packed fresh mint

-1/2 cup packed fresh basil

-1/2 cup packed fresh chives (or green onions*)

-1 teaspoon spicy mustard or dijon

-1/4 cup olive oil (plus 1/4 cup water)

sea salt and black pepper

Blend and combine feta, garlic, avocado, lemon juice, dill, mint, basil, chives, and Dijon in a food processor.  Pulse briefly to combine.  Then, while the motor is running, drizzle in 1/4 cup olive oil until it is combined and completely emulsified.  Add in an extra 1/4 cup (or more) of water until the dip reaches your desired consistency.

Ingredients:

-Organic chicken wings

-Redmond’s sea salt

-1/2 cup Primal Kitchen Korean Style BBQ Sauce

-2 tablespoons grass-fed butter

-Coconut oil to spread on baking sheet

Instructions:

- Preheat oven to 250°F- Spread a small amount of coconut oil on a baking sheet to prevent wings from sticking to the tray

- Place wings on the oiled tray and sprinkle with garlic salt.

You want a nice even spread on the wings. (One side is fine.)

- Bake the wings at 250°F for 45 minutes. This is the first half of the baking process. Why? It helps dry out the wings and melts away extra fat and connective tissue.

Very important! (Note: The wings are not done after this step-do not eat yet!)

- Turn the heat up 425°F and bake for another 45 minutes.

- While the wings are baking, put the BBQ sauce in a small saucepan along with 2 tablespoons of grass-fed butter.

Heat on very low heat to simply warm sauce and melt butter. Stir.

- When the wings are finished, remove from oven and let sit out at room temperature for 5 additional minutes. Again

- important!

- Use a large bowl or pot to transfer the sauce into, and then throw in the wings and coat with sauce.

- Eat!

-2 ripe bananas

-1 cup Kirkland peanut butter, room temp.

-1/4 cup almond flour

-1/3 cup maple syrup (or raw honey)

-1 egg

-1 tsp Ceylon Cinnamon

-1 tsp baking soda

-pinch of Redmond’s sea salt

-1/2 cup Thrive dark chocolate chips

See baking instructions in YouTube description!