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BREAKFAST

Smoothie 

Ingredients:

1/2 Frozen Banana

1/3 C Frozen Spinach

1/2 C Frozen Strawberries

(I like to buy fresh fruit and spinach then store in individual portioned bags)

1 serving Vanilla Protein Powder

1/2 C Greek Yogurt

splash of almond milk to help blend

1 tsp chia seeds

Directions:

Put fruit, spinach, protein powder, yogurt almond into blender and blend until smooth. Add almond milk if it's too thick. Mix in chia seeds with a spoon afterwards if you don't want a mess in your blender. Chia seeds are hard to clean up.

SNACK

FROZEN YOGURT COVERED BLUEBERRIES

Ingredients:

1 Pint Blueberries

1 C Vanilla Greek Yogurt

Directions:

Pour blueberries in bowl with yogurt and place on parchment paper covered baking sheet. Put in freezer.

Eat 1/2 C as snack and store the remainder in the freezer in a freezer safe covered container.

LUNCH

TURKEY AVOCADO HUMMUS WRAP

Ingredients:

1 flour tortilla or wrap

.5 avocado

4 oz sliced turkey (2-3 slices)

1 tsp hummus

1/2 C pretzel crisps

Directions:

Spread hummus on tortilla. Place turkey on top of hummus. Mash and spread avocado on top of turkey. Roll up tortilla and serve with pretzel crisps.

SNACK

CARROTS AND HARD BOILED EGG

Ingredients:

1/2 C Carrots

1 hard boiled egg

DINNER

LASAGNA ROLL UPS

Ingredients:

2 Medium Zucchinis

1/2 lb sausage or seitan

1 C marinara

1/2 C Ricotta

2 cloves garlic

1 egg

1/3 C shaved Parmesan 

1/4 C chopped fresh basil

Directions:

Cut zucchini into 1/8 thick long slices. Mandolin works great but if you don't have one, a knife works fine. Place on paper towel and lightly salt both sides. Let sit for 15 minutes. Cook sausage in skillet until lightly browned. Combine sausage, ricotta, parmesan, egg, basil and garlic in a bowl. Season with salt and pepper. Preheat oven at 400. Pour 1/2 C of marinara in oven safe cast iron skillet or baking dish. Spread sausage mixture on zucchini slice and roll up tightly. Place in pan on top of marinara. Once zucchini roll ups are all in the pan, top with the remaining 1/2 C of marinara.  Bake for 25-30 minutes or until they are heated all the way through.

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