Breaking your night-long fast with whole, natural foods can be quick and simple. When you plan ahead, you can create delicious breakfasts that are quick to reheat or take on the go.

• For a crunchy, cold breakfast, try ½ cup Pumpkin pie granola and ½ cup Greek style yogurt from pastured cows (15 g protein total)
• For an option you can make ahead and reheat as needed, try 2 Veggie frittata muffins with your favorite vegetables. I like onions, spinach and mushrooms. My kids like onion, red bell pepper and zucchini. (17 g protein total)
• For a quick breakfast you can drink, try a Tropical green smoothiewith addition of 2 tablespoons bulk whey protein concentrate, or the vegan protein powder of your choice. (17 g protein total when made with whey protein concentrate)

Stay energized and ready to meet the challenges of the day with a nutritious lunch.

• Enjoy delicious veggies with a serving of the Spring salad with herbs and goat cheese and add a serving of the Refreshing Chickpea Saladfor complex carbohydrates, healthy fats and additional protein. (20.5 g protein total)
• For a fast and delicious Italian style lunch, try the easy Zucchini noodles with fast marinara sauce with 1 serving of gluten-free cheese ravioli. Yum! (16 g protein total)

Set yourself up for healthy sleep with protein, fat, and vegetables in dinner to support balanced blood sugar throughout the night.

• Veggie tacos are an easy, delicious, fast dinner the whole family will enjoy! (18 g protein total)
  • 1 serving: 3 corn tortillas; ¼ cup cooked brown rice; ¼ cup canned black beans, drained and rinsed; 3 tablespoon prepared salsa; ¼ cup shredded cheddar cheese; ½ cup shredded cabbage, marinated in 1 tablespoon lime juice and pinch of salt; ¼ avocado
• The Spring vegetable ragout is a delicious, warm veggie dish, and when served with Amy’s Tomato and Spinach Frittata with 1 cup mozzarella cheese melted on top, you have a vegetable-rich dinner with enough protein and healthy fats to leave you satisfied. (19 g protein)
• As an alternative to pizza night, try Eggplant “Pizzas”, with a basic tossed salad topped with 2 tablespoons sliced almonds, 2 tablespoons sunflower seeds, and 1 ounce goat cheese. This meal is especially delicious when served with homemade Avocado Dressing. (20 g protein total)

Don’t get caught in the high sugar dessert trap! Spiking your blood sugar, especially in the evening before bed, does not support health or sleep. Try these sweet, but more balanced options instead. Then remember to stick to just one serving J.

• Use fresh, in-season strawberries in Strawberry chia pudding to make this innovative, fiber-rich dessert.
• Try the Almond Chia Truffles when you have a chocolate craving you just can’t ignore!
• If you are looking for a no-bake, low sugar pie, try the Sinfully Delicious (gluten free) Blueberry Pie

My friend has enjoyed making some of the options above for her family, and I hope your family can find a new favorite from these recipes too.

Bon Appetit!

NOTHING IN THIS WEBSITE IS INTENDED AS, OR SHOULD BE CONSTRUED AS, MEDICAL ADVICE. ANY HEALTHCARE AND/OR NUTRITIONAL MATERIAL CONTAINED IN THIS WEBSITE IS FOR CONSUMER INFORMATIONAL AND EDUCATIONAL PURPOSES ONLY. SUCH MATERIAL IS NOT INTENDED AS MEDICAL ADVICE FOR CONDITIONS OR TREATMENT, NOR IS IT INTENDED AS A SUBSTITUTE FOR A MEDICAL EXAMINATION BY A HEALTHCARE PROFESSIONAL. CONSUMERS SHOULD CONSULT THEIR OWN HEALTH CARE PROFESSIONALS FOR INDIVIDUAL MEDICAL RECOMMENDATIONS.