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- * (1)
- * **Seasoning:** Salt and cracked black pepper to taste (1)
- * 1 avocado, diced (1)
- * 1 cup dry lentils, rinsed (1)
- * 1 cup low-sodium chicken or vegetable broth (1)
- * 1 cup plain Greek yogurt (1)
- * 1 cup quinoa, rinsed (1)
- * 1 large egg (1)
- * 1 ripe banana (1)
- * 1 tbsp chia seeds or flaxseeds (1)
- * 1 tbsp cornstarch (1)
- * 1 tbsp honey or maple syrup (1)
- * 1 tbsp paprika (1)
- * 1 tsp chili powder (1)
- * 1 tsp garlic powder (1)
- * 1 tsp ground cumin (1)
- * 1 tsp onion powder (1)
- * 1/4 tsp salt (1)
- * ½ cup crumbled cheese (1)
- * ½ cup milk (1)
- * ½ cup mixed berries (1)
- * ½ cup thinly sliced red onion (1)
- * ¼ tsp black pepper (1)
- * 10 small soft corn tortillas (1)
- * 2 limes, cut into wedges (1)
- * ¾ tsp salt (1)
- * 4 cups vegetable broth (1)
- * banana (1)
- * cup frozen mixed berries (1)
- * cup unsweetened almond milk (1)
- * Dried fruit: unsweetened, preservative-free options like apricots, bananas, cherries, coconut, cranberries, mango, pineapple, dates, or goji berries (1)
- * Ice cubes as needed for thickness (1)
- * Optional mix-ins: dark chocolate chips or chunks, lightly salted popcorn, cacao nibs, peanut butter chips, gluten-free pretzels, freeze-dried berries, or warming spices like cinnamon, nutmeg, or cardamom. For a spicy version, add a pinch of cumin. (1)
- * Optional toppings: chopped green onions, grated cheese, hot sauce (1)
- * Pinch of black pepper (1)
- * scoop vanilla or chocolate protein powder (1)
- * Seeds: sunflower seeds, hemp seeds, **pepitas **, chia seeds, or flaxseed (optional: lightly toast for extra flavor) (1)
- * tablespoon chia seeds or flaxseeds (1)
- * teaspoon vanilla extract (1)
½
- ½ cup finely chopped onion (2)
- ½ cup hot water (1)
- ½ cup plain non-fat Greek yogurt (1)
- ½ cup protein-enriched milk (1)
- ½ cup reduced-sodium beef broth (1)
- ½ cup rolled oats (2)
- ½ cup salted, roasted sunflower seeds (1)
- ½ cup shredded low-fat cheese (1)
- ½ cup teriyaki sauce (1)
- ½ medium banana**, sliced (1)
- ½ tablespoon fresh basil leaves, chopped (1)
- ½ teaspoon baking powder (1)
- ½ teaspoon black pepper (1)
- ½ teaspoon cinnamon (1)
- ½ teaspoon Dijon mustard (1)
- ½ teaspoon honey or maple syrup (1)
- ½ teaspoon salt (1)
- ½ teaspoon sea salt (1)
- ½ teaspoon vanilla extract (1)
- ½ tsp black pepper (1)
- ½ tsp dried ranch seasoning **or** dried zesty Italian dressing seasoning (1)
¼
A
B
- Bacon, cooked & crumbled (1)
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- Basmati rice (1)
- Beef sirloin, cut into thin ¼-inch strips (1)
- Bell pepper, diced (1)
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- Bell peppers , tops cut off and seeds removed (1)
- Black beans (1)
- Black pepper (3)
- Brewed coffee (1)
- Broccoli florets (1)
- Butter or oil, for cooking (1)
C
- Caesar dressing (1)
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- Cayenne (1)
- Cherry tomatoes, halved (3)
- Chia seeds (3)
- Chicken breast, minced or ground (1)
- Chickpeas, drained and rinsed (1)
- Chickpeas, rinsed and drained (1)
- Chocolate chips (1)
- Chocolate protein powder (whey, plant-based, or your favorite) (1)
- Chopped baby spinach (1)
- Chopped cucumber (1)
- Chopped fresh cilantro (1)
- Chopped fresh spinach (1)
- Chopped parsley (1)
- Chopped pistachios (1)
- Chopped red onion (2)
- Chopped walnuts (1)
- Cinnamon (2)
- Clove, minced (1)
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- Coarse salt (1)
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- Creamy nut butter (1)
- Crumbled feta (1)
- Crumbled feta cheese (1)
- Cubed cheese (2)
- Cubed cooked turkey or chicken breast (1)
- Cumin (2)
- Cup croutons or 1/2 avocado, sliced (1)
- Cup feta cheese, crumbled (1)
- Cups almond flour or crushed keto shortbread cookies (1)
- Cups chocolate protein powder (1)
- Cups cooked chickpeas (1)
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- Cups filtered water (1)
- Cups Greek yogurt (1)
- Cups plain skyr yogurt (1)
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D
- Dark chocolate chips or a sprinkle of cocoa powder (1)
- Dash of sea salt (1)
- Diced cucumber (1)
- Diced tomatoes (1)
- Diced tomatoes (fresh or canned) (1)
- Dijon mustard (2)
- Dollop of Greek yogurt (1)
- Dressing:** 1 tbsp olive oil, 1 tsp Dijon mustard, squeeze of fresh lime or lemon juice (1)
- Dried oregano (1)
- Dried parsley (1)
- Drizzle of maple syrup, sugar-free syrup, or raw honey (1)
- Dry ranch mix (optional) (1)
E
F
- Fillets (3)
- Finely chopped onion (1)
- Finely chopped red onion (1)
- Fish sauce (1)
- Fresh berries (1)
- Fresh ginger (1)
- Fresh herbs (1)
- Fresh lemon juice (2)
- Fresh lime juice (1)
- Fresh mixed berries (1)
- Fresh mozzarella, sliced (1)
- Fresh or frozen cherries (1)
- Fresh parsley for garnish (1)
- Fresh parsley, chopped (1)
- Fresh salad greens (1)
- Fresh spinach (1)
- Fresh spinach leaves, stems removed (1)
- Fresh spinach, chopped (1)
- Freshly ground black pepper (1)
- Frozen cooked sausage (1)
G
H
L
M
O
- Oat beverage (1)
- Of bacon (1)
- Of broccoli, tops only (1)
- Of watermelon – or another melon (1)
- Old-fashioned oats (1)
- Old-fashioned rolled oats (1)
- Olive oil (10)
- Olive oil or avocado oil (1)
- Olive oil, for frying (1)
- Onion, diced (1)
- Onion, finely chopped (1)
- Onion, thinly sliced (1)
- Ooked chicken (chicken strips, rotisserie, or prepared breasts), sliced (1)
- Optional fillings: shredded cheese, diced cooked veggies, cooked bacon or ham, herbs (1)
- Optional toppings: fresh fruit, maple syrup, nut butter (1)
- Optional: chocolate chips or nuts (1)
- Optional: cinnamon stick or a light sprinkle of cinnamon for garnish (1)
- Optional: garlic powder or paprika (1)
- Optional: pinch of cayenne pepper or a few fresh mint leaves (1)
- Optional: sesame seeds or green onions for garnish (1)
- Optional: small cubes of ham, cherry tomatoes, or mild pickles (1)
- Oyster sauce (1)
- Oz oven-roasted turkey breast, diced into 1-inch cubes (1)
P
- Paprika (2)
- Pasta (1)
- Peanut butter, stirred smooth (1)
- Peanut or almond butter (1)
- Pepper (2)
- Pickled jalapenos, drained (1)
- Pinch of salt (3)
- Pitted olives (1)
- Powdered erythritol (1)
- Protein powder (3)
- Provolone or mild Cheddar cheese (1)
- Pumpkin seeds (1)
- Pure almond extract (1)
- Pure maple syrup (2)
- Pure vanilla extract (1)
R
S
- Salt (6)
- Salt & pepper (2)
- Salt and black pepper, to taste (2)
- Salt and freshly ground black pepper, to taste (1)
- Salt and pepper to taste (3)
- Salt and pepper, to taste (5)
- Sea salt flakes (1)
- Sharp cheddar cheese, shredded (1)
- Sharp cheddar or Swiss cheese, cubed (1)
- Shredded cheddar cheese (2)
- Shredded cheese (1)
- Shredded cheese (Monterey Jack / Cheddar or quesadilla-style) (1)
- Shredded coconut (1)
- Skinless chicken breasts (1)
- Sliced almonds (1)
- Sliced cucumbers (1)
- Sliced fruit (2)
- Sliced salami or pepperoni (1)
- Sliced white button mushrooms (1)
- Smoked paprika (1)
- Soy sauce (1)
- Sparkling or flat water (1)
- Sprinkle of cinnamon or fresh lemon zest (1)
- Sriracha (1)
- Sugar (3)
- Sugar-free banana cream instant pudding mix** (1)
- Sweet potato, grated (1)
- Sweetener (honey, maple syrup, or sugar substitute) (1)
- Sweetener of choice (2)
- Sweetener, to taste (1)
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