NutriWOD

Meat/Poultry: -- Eggs + Egg Whites -- 1-1.5lb of Chicken Breast -- 1lb of Ground Turkey Produce: -- Bag of Spinach -- 2 Heads of Broccoli -- 1 Green Onion -- 1 Onion -- 2-3 Medium Sweet Potatoes -- 2 Carrots -- Your Choice of Fresh Berries -- Fresh Organic Salsa (No Canned) Dairy: -- Skim Mozzarella Cheese -- Almond Milk -- Cheddar Cheese (Organic/Grass Fed if budget permits) Grains: -- Brown Rice -- Whole Grain Oats Pantry: -- Frank's Red Hot Buffalo Sauce -- Primal Kitchen Teriyaki Sauce (https://www.amazon.com/Primal-Kitchen-Teriyaki-Organic-Marinade/dp/B07RS4V4VC) -- Oil -- Almond Butter -- PB Fit -- 100% Cocoa Powder -- Garlic Powder

Recipes for the week: -- https://www.allrecipes.com/recipe/154121/colorado-buffalo-chili/ ********** INGREDIENTS FOR THIS NOT LISTED BELOW, ADD WHAT YOU WILL NEED TO YOUR SHOPPING LIST************ Meat/Poultry/Protein : -- Eggs (egg whites as well if you need to be lighter in fat) -- salmon (whether poke style, cooked, or another protein source sub if you do not eat fish) -- Vanilla protein powder Produce: -- jalapeno -- microgreens -- avocado -- blueberries -- kale -- cucumber -- banana Dairy: -- unsweetened/unflavored greek yogurt -- milk, or milk substitute (if desired. Not required) -- Grass Fed butter (skip this if you need to keep fats lower) Grains: -- rice -- whole grain (or another minimally processed alternative) Pantry: -- hot sauce (I like horsetooth hotsauce-- https://www.horsetoothhotsauce.com/product-category/hot-sauce/) -- coconut aminos -- olive oil -- vinegar (I like balsamic) -- cinnamon -- powered tumeric -- powdered ginger

Ingredients: Eggs/egg whites, spinach, mozzarella, salsa, fresh berries Directions: Heat skillet on stove with olive/coco/avocado oil or grass fed butter Mix eggs/egg whites in a bowl. Once skillet is ready, add egg. Carefully watch and bring edges in the center of skillet to allow the egg to cook thoroughly. Once ready, add spinach and mozzarella cheese. Fold half of the egg over and serve on a plate. Top with salsa and enjoy some berries on the side!

*Makes about 4 servings Ingredients: 1lb Turkey, 1 cup Chopped Brocoli, 2tbsp minced Garlic, 2 Diced Carrots,1/2 cup Diced Green Onion, 4 cups of brown rice 1/2cup of Primal Kitchen teriyaki Directions: Heat oil in a large skillet over medium-high heat. Add diced onions and cook until soft.Crumble ground turkey and garlic into the pan and cook until turkey is about half cooked. Add carrots and chopped broccoli and continue to cook until turkey is no longer pink.Pour teriyaki sauce over cooked turkey and vegetable mixture and stir. Simmer for about five minutes to combine the flavors. Spoon meat over rice. This should create about 4 servings

*Casserole makes about 4 servings Ingredients: 1lb Chicken Breast cut into 1inch cubes, 2-3 medium sweet potatoes cut into cubes, 1/2 cup Frank's Red Hot Buffalo Sauce, 1 cup of chopped broccoli 1/4 cup of avocado or olive oil, salt, pepper, garlic powder garlic, 1/2cup of cheddar cheese, green onion Directions: Preheat oven to 425F and grease a casserole dish. Cut up chicken, sweet potato, green onion, and broccoli. In a bowl, combine buffalo sauce, oil, salt, pepper and garlic powder. Put sweet potatoes into casserole for 30mins flipping about halfway through adding half of the sauce mix. Add Chicken and broccoli to the casserole and add the remaining sauce. Cook for about 20-25 mins until chicken is cooked thoroughly or 165F. Topped with cheddar cheese and green onions and place back in oven till cheese is melted. If you are prepping this you can let casserole cool, put fresh cheese on top when going to reheat.

Ingredients: Vanilla protein powder, oats, almond butter, maple syrup, almond milk. Directions: In a container or mason jar add 1/2cup of oats, 1.5tbsp of maple syrup, 1tbsp of almond butter and 1 cup of almond milk. Let sit overnight and enjoy as a snack!

Ingredients: Vanilla Protein, PB Fit, 100% Hersheys Cocoa Powder, Almond Milk, Ice(optional) Directions: In a blender combine, 1 scoop of protein powder, 2tbsp of PB Fit, 1tbsp of cocoa powder 1 cup of almond milk and ice if desired. Blend and enjoy!

Ingredients: Eggs/egg whites, spinach, mozzarella, salsa, fresh berries Directions: Heat skillet on stove with olive/coco/avocado oil or grass fed butter Mix eggs/egg whites in a bowl. Once skillet is ready, add egg. Carefully watch and bring edges in the center of skillet to allow the egg to cook thoroughly. Once ready, add spinach and mozzarella cheese. Fold half of the egg over and serve on a plate. Top with salsa and enjoy some berries on the side!

*Makes about 4 servings Ingredients: 1lb Turkey, 1 cup Chopped Brocoli, 2tbsp minced Garlic, 2 Diced Carrots,1/2 cup Diced Green Onion, 4 cups of brown rice 1/2cup of Primal Kitchen teriyaki Directions: Heat oil in a large skillet over medium-high heat. Add diced onions and cook until soft.Crumble ground turkey and garlic into the pan and cook until turkey is about half cooked. Add carrots and chopped broccoli and continue to cook until turkey is no longer pink.Pour teriyaki sauce over cooked turkey and vegetable mixture and stir. Simmer for about five minutes to combine the flavors. Spoon meat over rice. This should create about 4 servings

*Casserole makes about 4 servings Ingredients: 1lb Chicken Breast cut into 1inch cubes, 2-3 medium sweet potatoes cut into cubes, 1/2 cup Frank's Red Hot Buffalo Sauce, 1 cup of chopped broccoli 1/4 cup of avocado or olive oil, salt, pepper, garlic powder garlic, 1/2cup of cheddar cheese, green onion Directions: Preheat oven to 425F and grease a casserole dish. Cut up chicken, sweet potato, green onion, and broccoli. In a bowl, combine buffalo sauce, oil, salt, pepper and garlic powder. Put sweet potatoes into casserole for 30mins flipping about halfway through adding half of the sauce mix. Add Chicken and broccoli to the casserole and add the remaining sauce. Cook for about 20-25 mins until chicken is cooked thoroughly or 165F. Topped with cheddar cheese and green onions and place back in oven till cheese is melted. If you are prepping this you can let casserole cool, put fresh cheese on top when going to reheat.

Ingredients: Vanilla protein powder, oats, almond butter, maple syrup, almond milk. Directions: In a container or mason jar add 1/2cup of oats, 1.5tbsp of maple syrup, 1tbsp of almond butter and 1 cup of almond milk. Let sit overnight and enjoy as a snack!

Ingredients: Vanilla Protein, PB Fit, 100% Hersheys Cocoa Powder, Almond Milk, Ice(optional) Directions: In a blender combine, 1 scoop of protein powder, 2tbsp of PB Fit, 1tbsp of cocoa powder 1 cup of almond milk and ice if desired. Blend and enjoy!

Ingredients: Eggs/egg whites, spinach, mozzarella, salsa, fresh berries Directions: Heat skillet on stove with olive/coco/avocado oil or grass fed butter Mix eggs/egg whites in a bowl. Once skillet is ready, add egg. Carefully watch and bring edges in the center of skillet to allow the egg to cook thoroughly. Once ready, add spinach and mozzarella cheese. Fold half of the egg over and serve on a plate. Top with salsa and enjoy some berries on the side!

*Makes about 4 servings Ingredients: 1lb Turkey, 1 cup Chopped Brocoli, 2tbsp minced Garlic, 2 Diced Carrots,1/2 cup Diced Green Onion, 4 cups of brown rice 1/2cup of Primal Kitchen teriyaki Directions: Heat oil in a large skillet over medium-high heat. Add diced onions and cook until soft.Crumble ground turkey and garlic into the pan and cook until turkey is about half cooked. Add carrots and chopped broccoli and continue to cook until turkey is no longer pink.Pour teriyaki sauce over cooked turkey and vegetable mixture and stir. Simmer for about five minutes to combine the flavors. Spoon meat over rice. This should create about 4 servings

*Casserole makes about 4 servings Ingredients: 1lb Chicken Breast cut into 1inch cubes, 2-3 medium sweet potatoes cut into cubes, 1/2 cup Frank's Red Hot Buffalo Sauce, 1 cup of chopped broccoli 1/4 cup of avocado or olive oil, salt, pepper, garlic powder garlic, 1/2cup of cheddar cheese, green onion Directions: Preheat oven to 425F and grease a casserole dish. Cut up chicken, sweet potato, green onion, and broccoli. In a bowl, combine buffalo sauce, oil, salt, pepper and garlic powder. Put sweet potatoes into casserole for 30mins flipping about halfway through adding half of the sauce mix. Add Chicken and broccoli to the casserole and add the remaining sauce. Cook for about 20-25 mins until chicken is cooked thoroughly or 165F. Topped with cheddar cheese and green onions and place back in oven till cheese is melted. If you are prepping this you can let casserole cool, put fresh cheese on top when going to reheat.

Ingredients: Vanilla protein powder, oats, almond butter, maple syrup, almond milk. Directions: In a container or mason jar add 1/2cup of oats, 1.5tbsp of maple syrup, 1tbsp of almond butter and 1 cup of almond milk. Let sit overnight and enjoy as a snack!

Ingredients: Vanilla Protein, PB Fit, 100% Hersheys Cocoa Powder, Almond Milk, Ice(optional) Directions: In a blender combine, 1 scoop of protein powder, 2tbsp of PB Fit, 1tbsp of cocoa powder 1 cup of almond milk and ice if desired. Blend and enjoy!

Ingredients: Eggs/egg whites, Jalapenos, microgreens, avocado, hot sauce, bread, grass fed butter, blueberries. Directions: heat skillet on stove. Mix eggs/egg whites (if desired) in a bowl with some chopped jalapeno. Once skillet is ready, add egg and jalapeno mixture. Scramble. Once ready, eat topped with hot sauce, avocado, and microgreens. Toast bread, spread with grass fed butter, eat blueberries on the side.

Ingredients: rice, kale, avocado, cucumber, coconut aminos, poke salmon or other protein choice, microgreens, jalapenos Directions: use a bowl or tupperware depending on if you are packing for the day or eating at home. Make the base of the bowl: half rice and half chopped kale. Season the base with coconut aminos. Next, add in salmon or protein of choice. Cube or chop up cucumber, and jalapeno. Add next to the protein. Thinly slice avocado, add to the top of the bowl with a small handful of microgreens.

recipe for chili: https://www.allrecipes.com/recipe/154121/colorado-buffalo-chili/ Ingredients: See recipe above. Additionally, you will need: kale, microgreens, cucumber, oil/vinegar, and blueberries. Directions: Follow recipe above to make chili. Eat with a side salad made of kale, microgreens (if desired), chopped cucumber, blueberries, and topped with oil and vinegar (I prefer balsamic)

Ingredients: Vanilla protein powder, frozen banana, water/milk/milk alternative cinnamon, turmeric, powdered ginger, ice (if desired) Directions: in blender, add all ingredients, mix, and enjoy

Ingredients: banana, eggs, vanilla protein powder, cinnamon (if desired), unflavored/unsweetened greek yogurt. Directions: Put the banana in a bowl and mash. Add the egg and protein powder and mix well. Heat a pan over medium heat and add your choice of oil. I use coconut oil or grass fed butter. Add batter to pan. Cook slowly, looking for the pancake edges to firm up a bit. The top will still seem fairly loose, but you can flip the pancake as soon as the edges are firm. Top with a scoop of yogurt and a sprinkling of cinnamon (if desired).

Ingredients: Eggs/egg whites, Jalapenos, microgreens, avocado, hot sauce, bread, grass fed butter, blueberries. Directions: heat skillet on stove. Mix eggs/egg whites (if desired) in a bowl with some chopped jalapeno. Once skillet is ready, add egg and jalapeno mixture. Scramble. Once ready, eat topped with hot sauce, avocado, and microgreens. Toast bread, spread with grass fed butter, eat blueberries on the side.

Ingredients: rice, kale, avocado, cucumber, coconut aminos, poke salmon or other protein choice, microgreens, jalapenos Directions: use a bowl or tupperware depending on if you are packing for the day or eating at home. Make the base of the bowl: half rice and half chopped kale. Season the base with coconut aminos. Next, add in salmon or protein of choice. Cube or chop up cucumber, and jalapeno. Add next to the protein. Thinly slice avocado, add to the top of the bowl with a small handful of microgreens.

recipe for chili: https://www.allrecipes.com/recipe/154121/colorado-buffalo-chili/ Ingredients: See recipe above. Additionally, you will need: kale, microgreens, cucumber, oil/vinegar, and blueberries. Directions: Follow recipe above to make chili. Eat with a side salad made of kale, microgreens (if desired), chopped cucumber, blueberries, and topped with oil and vinegar (I prefer balsamic)

Ingredients: Vanilla protein powder, frozen banana, water/milk/milk alternative cinnamon, turmeric, powdered ginger, ice (if desired) Directions: in blender, add all ingredients, mix, and enjoy

Ingredients: banana, eggs, vanilla protein powder, cinnamon (if desired), unflavored/unsweetened greek yogurt. Directions: Put the banana in a bowl and mash. Add the egg and protein powder and mix well. Heat a pan over medium heat and add your choice of oil. I use coconut oil or grass fed butter. Add batter to pan. Cook slowly, looking for the pancake edges to firm up a bit. The top will still seem fairly loose, but you can flip the pancake as soon as the edges are firm. Top with a scoop of yogurt and a sprinkling of cinnamon (if desired).

Ingredients: Eggs/egg whites, Jalapenos, microgreens, avocado, hot sauce, bread, grass fed butter, blueberries. Directions: heat skillet on stove. Mix eggs/egg whites (if desired) in a bowl with some chopped jalapeno. Once skillet is ready, add egg and jalapeno mixture. Scramble. Once ready, eat topped with hot sauce, avocado, and microgreens. Toast bread, spread with grass fed butter, eat blueberries on the side.

Ingredients: rice, kale, avocado, cucumber, coconut aminos, poke salmon or other protein choice, microgreens, jalapenos Directions: use a bowl or tupperware depending on if you are packing for the day or eating at home. Make the base of the bowl: half rice and half chopped kale. Season the base with coconut aminos. Next, add in salmon or protein of choice. Cube or chop up cucumber, and jalapeno. Add next to the protein. Thinly slice avocado, add to the top of the bowl with a small handful of microgreens.

recipe for chili: https://www.allrecipes.com/recipe/154121/colorado-buffalo-chili/ Ingredients: See recipe above. Additionally, you will need: kale, microgreens, cucumber, oil/vinegar, and blueberries. Directions: Follow recipe above to make chili. Eat with a side salad made of kale, microgreens (if desired), chopped cucumber, blueberries, and topped with oil and vinegar (I prefer balsamic)

Ingredients: Vanilla protein powder, frozen banana, water/milk/milk alternative cinnamon, turmeric, powdered ginger, ice (if desired) Directions: in blender, add all ingredients, mix, and enjoy

Ingredients: banana, eggs, vanilla protein powder, cinnamon (if desired), unflavored/unsweetened greek yogurt. Directions: Put the banana in a bowl and mash. Add the egg and protein powder and mix well. Heat a pan over medium heat and add your choice of oil. I use coconut oil or grass fed butter. Add batter to pan. Cook slowly, looking for the pancake edges to firm up a bit. The top will still seem fairly loose, but you can flip the pancake as soon as the edges are firm. Top with a scoop of yogurt and a sprinkling of cinnamon (if desired).