Author: NourishYourTemple

Breakfast: All served with a piece of fruit

Protein pancakes
Spinach, red pepper and goat cheese frittata
Banana applesauce muffins (with or without walnuts) (with or without vanilla protein)

Lunch/Dinner:

Chicken tikka masala, ground beef or ground turkey or chicken fajita bowl, chicken, bacon, ranch sandwiches with regular or sweet potato fries or a side salad, tilapia fish tacos with cabbage and lime served with cilantro lime rice and black beans

Keto lunch/dinner options

Chicken tikka masala with cauliflower rice, ground beef, ground turkey, or chicken fajita bowl made with cauliflower rice and avocado, or chicken, bacon, ranch casserole

Lower carb / clean eating lunch / dinner options

Loaded avocados made with ground turkey or ground beef, baked herb chicken served with brown rice and green beans, or loaded salad with your choice of chicken, tilapia, or ground turkey served with homemade balsamic vinaigrette or ranch.

Vegetarian lunch / dinner options

Chickpea tikka masala, veggie fajita bowl, loaded avocados, or lentil and veggie soup.

Breakfast all served with a piece of fruit

Loaded breakfast potatoes (roasted potatoes topped with scrambled eggs, turkey bacon, sauteed onions and peppers, and cheddar cheese served with sour cream and salsa) regular blueberry bread, KETO blueberry bread, PROTEIN blueberry bread, spicy Italian sausage and onion frittatas, or spinach and feta egg cups.

Lunch / dinner options

Loaded baked potato soup, lasagna with your choice of ground beef or ground turkey served with a side salad, or Philly cheese steak sandwiches served with your choice of regular or sweet potato fries or a side salad.

Keto menu options

baked herb chicken with cauliflower rice and brussel sprouts, keto lasagna with your choice of ground beef or ground turkey served with salad, Philly cheese steak casserole, teriyaki chicken with cauliflower rice and green beans. Spinach and cheese stuffed chicken served with a bed of greens.


Lower carb/cleaner eating options

Homemade chicken salad served with a bed of greens, Baked herb chicken with roasted sweet potatoes and brussel sprouts, wild rice, roasted sweet potato, roasted brussel sprouts, sliced almonds, dried cranberries, goat cheese and an apple cider vinaigrette, or teriyaki chicken with basmati or brown rice and green beans.

Vegetarian options

Loaded salad with homemade falafel, loaded baked potato soup with no bacon, lentil lasagna served with a side salad, or wild rice bake (wild rice, roasted sweet potato, roasted brussel sprouts, sliced almonds, dried cranberries, goat cheese and an apple cider vinaigrette.

Breakfast all served with a piece of fruit

Protein pancakes, blueberry bread, chorizo, tomato, and cheddar frittata, or ham and cheese egg cups.

Lunch / dinner options
Sweet potato and black bean chili and cornbread (with your choice of ground beef, ground turkey, or shredded chicken), baked herb chicken with couscous and broccoli, “shepherd’s pie” with your choice of ground beef or ground turkey, or pulled pork sandwiches with potato salad and coleslaw or sweet and sour chicken with your choice of basmati or brown rice.

Keto menu options

baked herb chicken with cauliflower rice and broccoli, “shepherd’s pie” with your choice of ground beef or ground turkey topped with cauliflower mash, or pulled pork served with salad or cauliflower mash and green beans, sweet and sour chicken with cauliflower rice.


Lower carb/cleaner eating options

Loaded salad with your choice of chicken, ground turkey or beef (power green mix, meat, feta cheese, tomato, cucumber, carrots, and your choice of home made balsamic vinaigrette, or ranch), or island inspired turkey burgers with fresh finger food veggies.

Vegetarian options

Sweet potato and black bean chili, shepherd’s pie made with lentils instead of meat topped with your choice of your choice of mashed potatoes or cauliflower mash, sweet and sour veggies served with your choice of basmati or brown rice, island inspired bean burgers served with fresh finger food veggies.

Breakfast all served with a piece of fruit

Protein pancakes, strawberry bread, spinach, red pepper, and goat cheese frittata, or sausage and cheddar egg cups.

Lunch / dinner options
Chicken and wild rice soup, creamy garlic chicken over broccoli, tomatoes, and spinach with brown rice, chicken, ground beef, or veggie enchiladas served with mexi rice and seasoned black beans, burgers made with your choice of beef or ground turkey served with all the fixings and your choice of regular or sweet potato fries, or balsamic chicken served with roasted sweet potatoes and green beans.

Keto menu options

Creamy garlic chicken over broccoli, tomatoes, and spinach, teriyaki chicken stir fry with cauliflower rice, keto pizza with salad, or cheese and spinach stuffed chicken served with a bed of greens


Lower carb/cleaner eating options

Tilapia fish tacos served with side salad, or chicken and wild rice bake (chicken, wild rice, roasted sweet potatoes, brussel sprouts, tried cranberries, slivered almonds, and a homemade apple cider vinegar dressing)

Breakfast all served with a piece of fruit

Protein pancakes, Carrot Orange spice muffins, denver (ham, peppers, onions, and cheddar cheese) frittata, or spinach and feta egg cups.

Lunch / dinner options
Meatloaf made with your choice of ground beef or ground turkey served with mashed potatoes and green beans, chicken bacon and ranch sandwiches served with regular or sweet potato fries and broccoli, baked herb chicken with roasted sweet potatoes and brussel sprouts, teriyaki chicken stir fry with your choice of brown rice or basmati rice.

Keto menu options

meatloaf made with your choice of ground beef or ground turkey served with cauliflower mash and green beans, chicken bacon ranch casserole, garlic, herb, and cheese stuffed chicken served with a bed of greens, or teriyaki chicken stir fry made with cauliflower rice and green beans.b


Lower carb/cleaner eating options

Baked tilapia served with sweet potato mash and broccoli, Mediterranean chicken and quinoa salad.

Breakfast all served with a piece of fruit

Protein pancakes, banana walnut bread, artichoke, goat cheese, and olive frittatas, or spinach feta egg cups.

Lunch / dinner options
Buffalo chicken wraps with roasted sweet potatoes and green beans, tostada’s with your choice of ground beef, ground turkey, or chicken ( refried beans, meat, cheese, lettuce and tomato) served with mexi rice, chicken skewers with finger food veggies, or creamy tomato spinach and chicken pasta.

Keto menu options

Buffalo chicken casserole, taco salad with your choice of ground beef, ground turkey, or shredded chicken, or spinach and cheese stuffed chicken served with a bed of greens.


Lower carb/cleaner eating options

Chicken and wild rice bake (sweet potato, brussel sprouts, dries cranberries, almond slivers and goat cheese), or open face island burgers served with roasted sweet potatoes and broccoli.

Breakfast all served with a piece of fruit

Protein pancakes topped with fresh fruit, red pepper spinach and goat cheese frittata, loaded breakfast potatoes, or zucchini pumpkin seed bread

Lunch / dinner options

Sweet chili barbecue glazed meatballs served with your choice of brown or basmati rice and a side salad, roasted sesame chicken stir fry, loaded avocados with your choice of ground beef ground turkey or shredded chicken, balsamic and Herb glazed chicken served with roasted sweet potatoes and green beans, or baked tilapia served with mashed sweet potato and broccoli.

Keto menu options

sweet chili barbecue glazed meatballs served with cauliflower rice and a side salad roasted sesame chicken stir fry made with cauliflower rice and low-carb veggies, loaded avocados with your choice of ground beef ground turkey or shredded chicken

Lower carb/cleaner eating options

Loaded salad with your choice of tilapia, tuna, or chicken served with your choice of homemade balsamic vinaigrette, red wine vinaigrette, or soy Ginger dressing, Mediterranean chicken with quinoa salad

Breakfast all served with a piece of fruit

Protein pancakes, chorizo, tomato, and cheese frittata, spinach, egg white, and feta scramble, bagel breakfast sandwiches with your choice of plain or onion bagel, sausage or turkey bacon, egg, and cheese.

Lunch / dinner options

Philly cheesesteak sandwiches served with regular or sweet potato fries or a side salad, chicken bacon ranch sandwiches served with roasted regular or sweet potatoes and brussel sprouts or broccoli, Island inspired turkey burgers with couscous and side salad, chicken and wild rice bake (chicken wild rice sweet potatoes brussel sprouts onion, dried cranberries, and almond slices), or buffalo chicken breast topped with turkey bacon cheese and chives served with mashed potatoes and green beans.

Keto menu options

Philly cheese steak casserole, chicken bacon ranch casserole, Island inspired turkey burgers with cauliflower rice and green beans, taco salad served with ground beef, ground turkey, or shredded chicken, or buffalo chicken casserole.

Lower carb/cleaner eating options

Baked tilapia served with your choice of brown basmati or wild rice and broccoli, Mediterranean chicken with quinoa salad

Breakfast all served with a piece of fruit

Protein pancakes, denver style frittata (ham, onion,pepper, and cheese), spinach red pepper and goat cheese frittata, oatmeal cranberry bars, or loaded oatmeal.

Lunch / dinner options

Lasagna with your choice of ground beef or ground turkey served with a side salad. Barbecue pulled pork sandwiches with potato salad and coleslaw, roasted sesame chicken served with your choice of brown rice or basmati rice and fresh finger food type veggies, or teriyaki chicken wraps ( teriyaki chicken with lettuce tomato and goat cheese) served with regular or sweet potato fries or side salad)

Keto menu options

Keto lasagna served with a side salad, barbecue pulled pork with cauliflower mash and green beans roasted sesame chicken served with cauliflower rice and veggies or teriyaki chicken served over salad.

Lower carb/cleaner eating options

Loaded salad with your choice of chicken, tilapia, or tuna (bed of mixed greens, meat, goat cheese, pumpkin seeds, tomato, cucumber, and carrots with your choice of ranch, homemade balsamic vinaigrette, or homemade soy ginger vinaigrette dressing, herb chicken with brown rice and fresh veggies.

Breakfast all served with a piece of fruit

Protein pancakes, cranberry cheesecake bread, denver style frittata (ham, onion,pepper, and cheese), yogurt loaded with granola and fresh berries.

Lunch / dinner options

Meatloaf with ground beef or ground turkey and mashed potatoes and green beans, sweet and sour chicken with your choice of basmati or brown rice, swedish meatballs with egg noodles and a side salad, white bean and chicken chili served with cornbread,

Keto menu options

Meatloaf with ground beef or ground turkey served with cauliflower mash and green beans, sweet and sour chicken with cauliflower rice, swedish meatballs with cauliflower mash and a side salad, cheese and spinach stuffed chicken with side salad

Lower carb/cleaner eating options

Loaded salad with your choice of chicken, tilapia, or tuna (bed of mixed greens, meat, goat cheese, pumpkin seeds, tomato, cucumber, and carrots with your choice of ranch, homemade balsamic vinaigrette, or homemade soy ginger vinaigrette dressing, herb chicken with brown rice and fresh veggies.