1/4 Personal Watermelon (approx.)
5 oz Strawberries (approx.)
1 Lime (fresh squeezed juice)

Prep Time: 5-10 minutes
​Freeze Time: 4-5 hours

4

Per Serving
Calories - 38
Carbs (g) - 9
Fat (g) - 0.25
​Protein (g) - 0.75

1. Cut up 1/4 of a personal water melon into cubes and blend up.
2. Cut tops off of about 5 oz of strawberries and add to blended watermelon.
3. Cut a lime into quarters and squeeze juice into blender.
4. Blend entire mixture.
5. Pour mixture into Popsicle trays.
6. Freeze for 4+ hours. 
7. Remove from freezer and let sit at room temperature for 20-30 minutes so you can pull Popsicles easily out of tray.
8. Enjoy slowly and mindfully until 80% full!

​Note:  You can play with fruit ratios to your taste preference.

1 cup Milk of Your Choice (I used Whole Goat Milk)
1/4 cup Cold Brew Black Coffee Concentrate
​2 tbs Chocolate Whey Protein Powder
2 tbs Powdered Peanut Butter
1 tsp Ground Cinnamon
1 Frozen Banana
1 Large Handful Frozen Chopped Spinach

1

Per Serving
Calories - 400
Carbs (g) - 53
Fat (g) - 10
​Protein (g) - 27

1. Peel banana, split in half, place in sealed plastic bag, and freeze overnight.
2. In the morning, pour in milk of your choice and cold brew black coffee concentrate (if you don't want the caffeine, sub with extra milk instead of the coffee) in a blender.
3. Add in  chocolate whey protein powder, powdered peanut butter, cinnamon, frozen spinach, and frozen banana.
4. Blend to desired texture.
5. Enjoy slowly until 80% full.

6 oz 90/10 Ground Bison
1/4 c Quinoa
3/4 c Frozen Mixed Veggies
2 Bell Peppers
1/2 Large Avocado
1/3 c Salsa
Extra Virgin Olive Oil Cooking Spray

Prep Time / Initial Cook Time: 25 minutes
Bake Time: 20 minutes
Cool Time: 5 minutes

2 or 4

Per Serving
Calories - 204 or 408
Carbs (g) - 17 or 34
Fat (g) - 10 or 20
Protein (g) - 13 or 26

1). Preheat oven to 375°F.
2). Cook quinoa and frozen mixed veggies (your choice on mixture) on the stove, in separate pots, according to the directions on the package.
3). Lightly brown ground bison in a frying pan over medium heat.
4). Wash bell peppers (your choice on colors) and then cut in half, de-stem,  and clean out seeds.
5). Lightly coat 8"x8" glass baking dish with extra virgin olive oil cooking spray.
6). Place 4 bell pepper halves in glass baking dish.
7). Drain grease from ground bison pan.
8). In one of the pots, combine the quinoa, mixed veggies, ground bison, and salsa (your choice) and mix together evenly.
9). Stuff bell pepper halves with mixture.
10). Place baking dish in oven for 20 minutes.
11). Remove baking dish from oven and let cool for 5 minutes.
12). Slice large avocado into eighths and top the stuffed peppers with a slice.
13). Serve up one or two of the stuffed bell pepper halves.
14). Enjoy slowly and mindfully until 80% full.

4 Boneless Skinless Chicken Thighs
16 oz Broccoli Florets (pre-cut)
2 Medium Red Potatoes
Extra Virgin Olive Oil (EVOO) Cooking Spray
Garlic Powder
Dried Rosemary
Black Pepper
Sea Salt

Prep Time: 10 minutes
Cook Time: 30 minutes
Cool Time: 5 minutes

4

Per Serving
Calories - 413
Carbs (g) - 32
Fat (g) - 19
Protein (g) - 23

1). Preheat oven to 425°F.
2). Wash and scrub potatoes. 
3). Dice potatoes into 1/2" cubes.
4). Spray a 9"x13" glass baking dish with EVOO.
5). Place chicken thighs down the middle of the pan and surround with diced potatoes.
6). Generously spray the top of the chicken and potatoes with EVOO.
7). Lightly sprinkle garlic powder, rosemary, salt, and pepper over the top of the chicken and potatoes.
​8). Place in oven for 15 minutes.
9). Remove chicken and potatoes from oven. Flip chicken and potatoes. Again, generously spray with EVOO and lightly sprinkle with seasonings.
10). Place broccoli over the top of chicken and potatoes.
11). Generously spray top of broccoli with EVOO and lightly sprinkle with seasonings.
12). Place in over for another 15 minutes.
13). Remove from oven and let cool for 5 minutes.
​14). Serve up one chicken thigh, a cupped-handful sized serving of potatoes, and a fist sized serving of broccoli.
15). Enjoy slowly and mindfully until 80% full.