Chicken Apple Wraps

1/2 cup chopped cooked chicken breast
3 tablespoons chopped Fuji apple
2 tablespoons chopped black or red grapes
2 tablespoons almond Butter
1 tablespoon mayonnaise (or greek yogurt)
2 teaspoons honey

Chop chicken meat and fruit, mix in bowl. Mix in peanut butter, mayonnaise and honey.
Spoon into open lettuce leaf, roll and serve

Crustless Spinach & Feta Quiche

8 egg whites
2 whole eggs
1/2 tub of fresh baby spinach
1 yellow onion – diced
4 green onion stocks – diced
3 garlic cloves, crushed
4 oz (1/2 cup) crumbled feta
1 tbsp coconut oil – for sauteing onions & spinach
1 tsp coconut oil (for greasing the pan)
sea salt and ground pepper to taste

In a large frying pan, heat 1 tbsp coconut oil. When the oil starts to shine, add your onions. Add a handful of spinach at a time and stir the spinach leaves into the onions until they start to wilt. Once you have incorporated all of the spinach you are going to use, turn off heat and add garlic. Stir in the garlic until it becomes fragrant. Combine eggs, egg whites, salt, pepper, spinach mix and feta in a bowl and mix well. Then pour into your greased baking pan (8 x 8 or a round pan). Bake for 16-18 minutes, (or until firm in the middle) then let cool and serve!

Protein shake chocolate bar

1 scoop chocolate protein powder, 1/2 cup coconut oil, 2 tbsp raw honey, 1 tsp vanilla, 1/8 tsp mint extract – combine then pour mixture into wax or parchment paper lined bread pan. Stick in freezer about 5-10 min.

Spaghetti squash bolognaise

Throw 1 cooked spaghetti squash (Well, the insides that you forked out), 16 oz browned grass fed ground beef though ground turkey works also, 1 onion, some marinara sauce, Italian seasoning and S&P to taste in a crockpot. Cook on low for 8 hours.

Pumpkin Pie Smoothie

Half a can of pumpkin into 8 oz of vanilla almond milk (unsweetened)
1 scoop chocolate protein powder with a hefty shake of cinnamon and lighter taps of nutmeg, allspice and cloves – or pumpkin pie seasoning

Crockpot Mexican Chicken

2 – 8 oz chicken breasts
1 small jar of salsa
1 packet Taco seasoning or you can make your own – 1 tbsp chili powder, 1/4 tsp cumin, 1/2 tsp coriander, 3 good shakes of onion powder, maybe 1/4 tsp black pepper, a little paprika and 1/2 teaspoon salt

Put a layer of salsa on the bottom of the crockpot so the chicken doesn’t stick and so it soaks into all sides of the chicken. Coat the chicken with your taco seasoning. Cover the chicken in the rest of the salsa. Cover and let cook for 8 hours on low or if you’re in a time pinch, 4 hours on high. It’s really a lot better and makes much more tender chicken on low.

You can also change it up by using marinara sauce instead of salsa and using Italian spices and calling it chicken cacciatore.

Pumpkin Pie Gone Raw and Homemade Almond Milk

Crust ingredients:

1 cup medjool dates (take the pits out!) – if you’ve pulled these out of the fridge, let them sit on the counter and get to room temperature. Takes about an hour after refrigeration.
1 cup walnuts
1 cup pecans
2 tbsp melted raw coconut oil

Blend at medium speed in a food processor. You don’t want this too well-blended. Using your fingers and/or a spoon, mash the chopped nuts/dates mixture into a pie pan. If you have any left over, set it aside.

2 cups pumpkin – if using raw pumpkin, use a sugar pumpkin. The kind you carve for Halloween taste bitter.
1 cup medjool dates at room temperature
2 tbsp raw coconut oil
1/4 cup almond milk
1/4 tsp sea salt
2 tsp cinnamon
1 tsp vanilla extract
1/2 tsp nutmeg
1/4 tsp cloves
1/2 tsp fresh ginger grated
1/8 tsp cardamom

Combine all ingredients in a blender or food processor. Blend well – you want the mixture smooth. Then smooth filling into your pumpkin pie crust. Place in the fridge to refrigerate overnight and tomorrow when you’re ready to dig in, it’ll be solidified the way pumpkin pie should be!

Pumpkin baked oatmeal

1 cup pumpkin
1 banana
1/2 tsp vanilla extract
1 tsp cinnamon
1/4 tsp nutmeg
1/4 tsp cloves
1 1/2 cups old fashioned oats
1/2 cup chopped walnuts
2 tsp baking soda
1/4 tsp sea salt
1 egg
1/2 cup unsweetened vanilla almond milk
1/3 cup maple syrup

Preheat oven to 350 F. Pour batter into a greased 8 x 8 baking dish and stick it in the oven for 40 minutes.

The Plan


dinner: BLT lettuce wraps


breakfast: likely oatmeal (out the door early)

Trip to Lansing to see my niece’s meet so lunch/dinner is on the road


breakfast: oatmeal/yogurt (heading out early for work)

lunch: chic tenders on a salad (packed friday night)

dinner: grabbing something on the way to Flint as I have an hour between obligations


breakfast: omlette

Grocery List

bacon (have)
chix tenders

miracle whip


shredded cheese
grilling cheese

Grilled Steaks



Grilled steaks, fresh green beans (one serving kicked up with chili pepper) and homemade ice cream

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