~2 lbs Lean Beef Stew Meat
2 tbs Extra Virgin Olive Oil (EVOO)
1 1/2 cups (raw) Pearl Barley
64 oz Reduced Sodium Beef Broth
2 Roma Tomatoes
4 Garlic Cloves
1 tsp Red Pepper Flakes
3/4 tsp Salt
20 turns Fresh Ground Black Peppercorns
~1 cup Diced Carrots
~1 cup Diced Celery
~1 cup Diced White Onion
​~ 1/4 oz Fresh Thyme

Prep Time: 15 minutes
Cook Time: 6 hours

8

Per Serving
Calories - 345
Carbs (g) - 36
Fat (g) - 8
​Protein (g) - 32

1). In a skillet over medium heat, saute the stew meat in EVOO for about 5 minutes, until lightly browned.
2). In a blender, blend up beef broth, Roma tomatoes, garlic cloves, red pepper flakes, and salt.
3). Dice carrots, celerey, and white onion (if you did not buy them pre-chopped).
4). In slow cooker, combine the browned beef, blended broth, diced veggies, fresh ground peppercorns, and fresh thyme.
5). Mix ingredients in slow cooker evenly.
6). Cook on low for ~6 hours.
7). Serve up a bowl of the soup and enjoy slowly and mindfully until 80% full.
​8). Store the rest away for another day!

1/2 cup Milk of Your Choice (I used Vanilla Almond)
3/4 cup Water
4 tbs Vanilla Whey Protein Powder
2 Packets Matcha Green Tea Powder
​1 Frozen Banana
1 Large Handful Frozen Chopped Spinach
​1/4 Small Avocado

1

Calories - 358
Carbs (g) - 48
Fat (g) - 6
​Protein (g) - 26

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 water in a blender.
3. Add in  vanilla whey protein powder, matcha green tea powder, frozen spinach, frozen banana, and avocado.
4. Blend to desired texture.
5. Enjoy slowly until 80% full.

1/4 cup Dried Cranberries
1/2 cup Powdered Peanut Butter
1/2 scoop Vanilla Whey Protein Powder
1 cup Rolled Oats 
1/4 cup Medium Shredded Dried Coconut
1 tbs Ground Cinnamon
1 tbs Black Chia Seeds
2 tbs Honey
​2 tbs Water
1 Small Spotted Banana
1 Small Zucchini

Prep Time: 13 minutes
Cook Time: 12 minutes
​Cool Time: 15 minutes

6

Per Serving
Calories - 180
Carbs (g) - 32
​Fat (g) - 4
Protein (g) - 7

1).  Preheat oven to 350°F.
2). Combine dry ingredients in bowl - cranberries, powdered peanut butter, whey protein, rolled oats, coconut, cinnamon, and chia seeds. 
3). Add in honey and water.
4). Wash zucchini and then shred over top. 
5). Add banana.
6). Mash and stir with a fork until mixture is even.
7). Lightly coat a muffin tin with cooking oil spray. 
8). Fill six muffin cups to the top with mixture.
9). Bake for 15 minutes.
10). Remove tray from oven and let cool for 15 minutes. 
11). Enjoy one "bar" slowly and mindfully until 80% full. 
12). Store the rest away for another day!
​
**Pro Tip** - Enjoy one of these for breakfast with one or two eggs cooked up your favorite way. And if you really want to start your day off with a bang, add in some veggies, such as peppers, to those eggs!

1/2 cup Quinoa
1/3 cup Extra Virgin Olive Oil (EVOO)
1/2 Lime (juiced)
1 tsp Ground Cumin
1/2 tsp Salt
15 oz can black beans (rinse & drain)
1 Roma Tomato (~3.5 oz)
1/2 Red Bell Pepper (~4 oz)
​1/2 Red Onion (~2 oz)
1 Jalapeño (~1.5 oz)
1 Bunch Cilantro Leaves (~1 oz)
Spinach
Avocado
​Feta Cheese

Per Serving
Calories - 457
Carbs (g) - 40
Fat (g) - 32
​Protein (g) - 11

1). Cook quinoa according to the directions on the package.
​2). While quinoa is cooking, dice up tomato, bell pepper, onion, jalapeño, and cilantro leaves.
3). In a large bowl, whisk EVOO, lime juice, cumin, and salt.
4). Add diced vegetables, beans, and quinoa to mixture and stir until evenly mixed.
5). Cover mixture and let cool in refrigerator for 30 minutes.
6). Plate a large handful of spinach.
7). Add  a large spoonful of the black bean, quinoa, and veggie mixture.
8). Top with a a thumb-sized serving of sliced avocado and a sprinkling of feta cheese.
9). Enjoy slowly and mindfully until 80% full.

Prep Time / Cook Time: ~30 minutes
Cool Time: 30 minutes

5

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.