"Lose The Excuses" Meal Plan - Created by Aeryon Wellness - Nature's Fare Markets
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"Lose The Excuses" Meal Plan
Created by Aeryon Wellness
"Lose The Excuses" Meal Plan Aeryon Wellness This nutritional planner is a guideline of a balanced healthy approach. As with always, we must listen to our bodies and our hunger cues. The recipes provided may contain ingredients that may cause allergic reaction in some individuals. These recipes are suggestions only. Do not make a recipe that contains ingredients that you are allergic to. If you are unsure about potential allergic reactions please consult your family physician. All information is intended for your general knowledge only and is not a substitute for medical advice or treatment for specific medical conditions. Always consult your physician or healthcare provider before beginning any nutrition or exercise program. If you choose to use this information without prior consent of your physician, you are agreeing to accept full responsibility for your decisions and agreeing to hold harmless Aeryon Wellness Inc, its agents, employees, contractors and any affiliated companies from any liability with respect to injury or illness to you or your property arising out of or connected with your use of the information contained within this program, other programs, our email newsletter or our website. Exercise is not without its risks and this or any other exercise program many result in injury. As with any exercise program, if at any point during your workout you begin to feel faint, dizzy or have physical discomfort, you should stop immediately and consult a medical professional. https://aeryonwellness.com
"Lose The Excuses" Meal Plan
7 days
Mon Tue Wed Thu Fri Sat Sun
Blueberry Chia Parfait Banana Protein Eggs & Toast Blueberry Detox Peanut Butter Cup Avocado Toast with Gut Healing Green
Breakfast
Smoothie Smoothie Overnight Oats Cottage Cheese & Smoothie
Tomato
Cobb Salad Jar Curried Chicken Slow Cobb Salad Jar Ginger Steamed Cod Greek Chicken Salad Slow Cooker Vegan Kale Greek Salad with
Cooker Stew Fillets Chili Cod
Lunch
Creamy Rainbow
Coleslaw
Deviled Egg Whites Greek Yogurt Fudgey Protein Greek Yogurt and Protein Packed Chopped Bell Frozen Yogurt
Brownies Protein Deviled Eggs Peppers Covered Blueberries
Snack 1
Vegan Ranch
Dressing
Curried Chicken Slow Fish Tacos with Ginger Steamed Cod Greek Chicken Salad Slow Cooker Vegan Grilled Halibut with Lime Basil Grilled
Cooker Stew Pineapple Salsa Fillets Chili Arugula Salad Tuna Steaks
Dinner
Creamy Rainbow Cauliflower Rice
Coleslaw
Apple with Almond Grapes & Almonds Apple Strawberries & Apple Fudgey Protein Popcorn
Snack 2
Butter Coconut Whip Brownies
Popcorn Fudgey Protein Winter Navel Berry Maple Pumpkin Banana Protein Pumpkin Pie Protein Dark Chocolate
Brownies Smoothie Popcorn Smoothie Smoothie Turtles
Snack 3
https://aeryonwellness.com
"Lose The Excuses" Meal Plan
7 days
Mon Tue Wed Thu Fri Sat Sun
Calories 1383 Calories 1343 Calories 1487 Calories 1316 Calories 1231 Calories 1517 Calories 1415
Fat 70g Fat 70g Fat 70g Fat 53g Fat 52g Fat 76g Fat 58g
Saturated 10g Saturated 14g Saturated 22g Saturated 17g Saturated 8g Saturated 18g Saturated 10g
Trans 0g Trans 0g Trans 0g Trans 0g Trans 0g Trans 0g Trans 0g
Polyunsaturated 18g Polyunsaturated 15g Polyunsaturated 17g Polyunsaturated 8g Polyunsaturated 7g Polyunsaturated 15g Polyunsaturated 17g
Monounsaturated 28g Monounsaturated 33g Monounsaturated 26g Monounsaturated 17g Monounsaturated 27g Monounsaturated 38g Monounsaturated 25g
Carbs 98g Carbs 124g Carbs 103g Carbs 104g Carbs 109g Carbs 137g Carbs 88g
Fiber 27g Fiber 31g Fiber 22g Fiber 21g Fiber 27g Fiber 33g Fiber 26g
Sugar 36g Sugar 56g Sugar 56g Sugar 43g Sugar 43g Sugar 49g Sugar 30g
Protein 88g Protein 87g Protein 113g Protein 119g Protein 105g Protein 88g Protein 143g
Cholesterol 388mg Cholesterol 78mg Cholesterol 652mg Cholesterol 232mg Cholesterol 510mg Cholesterol 90mg Cholesterol 276mg
Sodium 1554mg Sodium 776mg Sodium 2092mg Sodium 3067mg Sodium 3188mg Sodium 2454mg Sodium 1676mg
Vitamin A 6252IU Vitamin A 7129IU Vitamin A 12594IU Vitamin A 12830IU Vitamin A 7538IU Vitamin A 26597IU Vitamin A 16016IU
Vitamin C 25mg Vitamin C 103mg Vitamin C 145mg Vitamin C 163mg Vitamin C 84mg Vitamin C 242mg Vitamin C 177mg
Calcium 901mg Calcium 1074mg Calcium 974mg Calcium 1250mg Calcium 1227mg Calcium 999mg Calcium 792mg
Iron 10mg Iron 10mg Iron 9mg Iron 9mg Iron 13mg Iron 12mg Iron 13mg
https://aeryonwellness.com
"Lose The Excuses" Meal Plan
112 items
Fruits Vegetables Bread, Fish, Meat & Cheese
4 Apple 4 cups Arugula 1 slice Bread
4 Avocado 7 cups Baby Spinach 3 lbs Chicken Breast
15 Banana 1/4 cup Basil Leaves 8 ozs Chicken Breast, Cooked
2 cups Blueberries 8 cups Broccoli Slaw 2 2/3 lbs Cod Fillet
1 cup Grapes 4 Carrot 4 Cod Fillet
6 3/4 Lemon 1 head Cauliflower 1 cup Feta Cheese
2 Lime 4 stalks Celery 1 1/4 lbs Halibut Fillet
1/2 Navel Orange 8 cups Cherry Tomatoes 1/4 cup Parmigiano Reggiano
1/2 cup Pineapple 1/4 cup Chives 1 slice Rye Bread
1 cup Strawberries 4 1/2 Cucumber 2 Tilapia Fillet
14 Garlic 12 ozs Tuna Steak
Breakfast 2 tbsps Ginger
5 Green Bell Pepper
Condiments & Oils
3 1/16 cups All Natural Peanut Butter
7 stalks Green Onion
1/4 cup Almond Butter 1/2 cup Apple Cider Vinegar
1 Jalapeno Pepper
1 tbsp Maple Syrup 1/3 cup Balsamic Vinegar
6 cups Kale Leaves
1/3 cup Sugar Free Maple Syrup 2 1/3 tbsps Coconut Oil
1/4 cup Parsley
2 tbsps Dijon Mustard
Seeds, Nuts & Spices 3 Red Bell Pepper
1 1/8 cups Extra Virgin Olive Oil
1 3/4 cups Red Onion
1/3 cup Mayonnaise
1/4 cup Almonds 1 Sweet Potato
2 1/4 cups Pitted Kalamata Olives
2/3 tsp Black Pepper
2 1/4 Tomato
3 tbsps Red Wine Vinegar
1 cup Cashews 2 White Onion
3 tbsps Tahini
3/4 cup Chia Seeds
1 Yellow Bell Pepper
1/4 cup Tamari
1/3 cup Chili Powder
1/4 tsp Cinnamon Boxed & Canned
Cold
1 2/3 tbsps Cumin
8 cups Canned Whole Tomatoes
1 tbsp Curry Powder 1 cup Coconut Whipped Cream
2 cups Chickpeas
1 tsp Garlic Powder 1/4 cup Cottage Cheese
16 cups Popcorn
1/4 cup Greek Seasoning 9 Egg
2 cups Red Kidney Beans
3 tbsps Ground Flax Seed 1 cup Egg Whites
1 can Tuna
1/3 cup Hemp Seeds 1 1/4 cups Plain Greek Yogurt
2 cups Vegetable Broth
1 tsp Onion Powder 13 cups Unsweetened Almond Milk
2 cups White Navy Beans
2 1/2 tsps Oregano
1/2 tsp Paprika
Other
Baking
1/4 cup Pecans
1 1/2 cups Chocolate Protein Powder
2 2/3 tbsps Sea Salt 1 1/2 cups Cocoa Powder
1/4 cup Protein Powder
0 Sea Salt & Black Pepper 3 1/2 ozs Dark Chocolate
3 3/4 cups Vanilla Protein Powder
1/4 cup Slivered Almonds 1 cup Dark Chocolate Chips
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1 1/4 cups Walnuts 1 tbsp Nutritional Yeast 3 3/4 cups Water
3/4 cup Oats
Frozen 1/2 cup Organic Dark Chocolate Chips
1/3 cup Organic Popcorn Kernels
1 cup Frozen Banana
1 cup Pitted Dates
1 cup Frozen Berries
1 tsp Pumpkin Pie Spice
2 cups Frozen Blueberries
1 1/16 cups Pureed Pumpkin
2 1/2 cups Frozen Corn
1 tsp Vanilla Extract
1/2 cup Frozen Peas
4 Low Carb Tortillas
https://aeryonwellness.com
Blueberry Chia Parfait
5 ingredients · 30 minutes · 4 servings
Directions Ingredients
1. In a bowl, mix together the almond milk, chia seeds and maple syrup. Whisk until well 3 1/2 cups Unsweetened Almond Milk
combined. Let the mixture sit for 30 minutes at room temperature or cover and store in
1/2 cup Chia Seeds
the fridge overnight.
2 tbsps Sugar Free Maple Syrup
2. Once it has thickened up, layer chia pudding into mason jars or containers. Add a layer
of blueberries and sprinkle with slivered almonds. Repeat layers until all ingredients are 1 cup Frozen Blueberries (thawed)
used up.
1/4 cup Slivered Almonds
3. Eat right away or seal jars and store in the fridge until ready to eat. Enjoy!
Nutrition Amount per serving
Notes
Calories 210 Sugar 5g
No Slivered Almonds
Fat 14g Protein 7g
Use shredded coconut or hemp seeds instead.
Saturated 0g Cholesterol 0mg
Chia Will Not Gel
If your chia seeds do not create a gel, they may be stale. Time to buy a new bag! Trans 0g Sodium 156mg
Polyunsaturated 1g Vitamin A 454IU
Monounsaturated 1g Vitamin C 1mg
Carbs 18g Calcium 547mg
Fiber 9g Iron 3mg
https://aeryonwellness.com
Banana Protein Smoothie
3 ingredients · 10 minutes · 1 serving
Directions Ingredients
1. Place all ingredients in your blender and blend until smooth. Enjoy! 1/4 cup Vanilla Protein Powder
1/2 Banana
Notes 1 cup Unsweetened Almond Milk
What is Coconut Butter?
Nutrition Amount per serving
The ground up meat of the whole coconut. Also sometimes called coocnut manna. Cashew
butter can be used instead.
Calories 111 Sugar 7g
No Protein Powder
Use 1/4 cup hemp seeds per serving instead. Fat 3g Protein 21g
Saturated 0g Cholesterol 4mg
Trans 0g Sodium 199mg
Polyunsaturated 1g Vitamin A 537IU
Monounsaturated 2g Vitamin C 5mg
Carbs 15g Calcium 568mg
Fiber 3g Iron 1mg
https://aeryonwellness.com
Eggs & Toast
3 ingredients · 5 minutes · 1 serving
Directions Ingredients
1. Heat oil in a medium pan over medium heat. Crack the eggs into the pan and cook until 1 tsp Coconut Oil
done to your liking.
2 Egg
2. Transfer the eggs to a plate and serve with toast. Enjoy!
1 slice Bread (toasted)
Notes Nutrition Amount per serving
No Coconut Oil
Calories 261 Sugar 3g
Use olive oil, butter or ghee instead.
Fat 16g Protein 14g
Gluten-Free
Use gluten-free bread or serve on sweet potato toast. Saturated 7g Cholesterol 372mg
Trans 0g Sodium 270mg
Polyunsaturated 3g Vitamin A 540IU
Monounsaturated 5g Vitamin C 0mg
Carbs 13g Calcium 71mg
Fiber 1g Iron 2mg
https://aeryonwellness.com
Blueberry Detox Smoothie
6 ingredients · 5 minutes · 2 servings
Directions Ingredients
1. Throw all ingredients into a blender with2-3 ice cubes. Blend well until smooth. Divide 1 cup Frozen Blueberries
into glasses and enjoy!
2 cups Baby Spinach
2 tbsps Chia Seeds
Notes
2 cups Unsweetened Almond Milk
More Protein 1/4 cup Vanilla Protein Powder
Add protein powder, hemp seeds or nut butter. 1 cup Frozen Banana
No Banana
Sweeten with raw honey, maple syrup or soaked dates instead.
Nutrition Amount per serving
Storage
Refrigerate in a mason jar or other air-tight container up to 48 hours. Drink within 24 hours for
Calories 250 Sugar 20g
maximum freshness, nutrition and taste.
Fat 8g Protein 15g
Prep Ahead
Portion out all ingredients except almond milk into a ziplock baggie. Store in the freezer until Saturated 0g Cholesterol 2mg
ready to blend with almond milk. Trans 0g Sodium 205mg
Polyunsaturated 1g Vitamin A 3420IU
Monounsaturated 2g Vitamin C 20mg
Carbs 42g Calcium 617mg
Fiber 10g Iron 3mg
https://aeryonwellness.comPeanut Butter Cup Overnight Oats
8 ingredients · 8 hours · 3 servings
Directions Ingredients
1. Combine oats, protein powder, almond milk, peanut butter, chia seeds, maple syrup, 3/4 cup Oats (quick or rolled)
cocoa powder and water in a large glass container. Stir well to evenly mix. Cover and
2 cups Unsweetened Almond Milk
store in the fridge overnight.
1 tbsp All Natural Peanut Butter
2. Remove from fridge. Divide into single-serving size jars or containers. Enjoy!
2 tbsps Chia Seeds
Notes 2 tbsps Sugar Free Maple Syrup
1 tbsp Cocoa Powder
Stroage 1/2 cup Water
Refrigerate up to 4 days or until ready to eat. Add an extra splash of almond milk and/or a
drizzle of honey (optional). 1/4 cup Protein Powder
Toppings
Banana slices, peanuts, shredded coconut, hemp hearts or chocolate chips. Nutrition Amount per serving
Warm it Up
Heat in microwave for 30 to 60 seconds before eating. Calories 207 Sugar 2g
No Maple Syrup Fat 9g Protein 13g
Use honey instead.
Saturated 1g Cholesterol 1mg
More Fiber
Trans 0g Sodium 140mg
Add ground flaxseed.
Polyunsaturated 1g Vitamin A 333IU
Monounsaturated 3g Vitamin C 0mg
Carbs 22g Calcium 403mg
Fiber 6g Iron 2mg
https://aeryonwellness.comAvocado Toast with Cottage Cheese & Tomato
5 ingredients · 10 minutes · 1 serving
Directions Ingredients
1. Spread cottage cheese onto the toasted bread. Top with tomato, avocado, and salt and 1/4 cup Cottage Cheese
pepper to taste. Enjoy!
1 slice Rye Bread (toasted)
1/4 Tomato (sliced)
Notes
1/2 Avocado (sliced)
No Rye Bread Sea Salt & Black Pepper (to taste)
Use any type of bread, or make our Grain-Free Flax Bread. Or, omit the bread and serve it as
a bowl.
Nutrition Amount per serving
Calories 281 Sugar 3g
Fat 18g Protein 10g
Saturated 3g Cholesterol 9mg
Trans 0g Sodium 335mg
Polyunsaturated 2g Vitamin A 637IU
Monounsaturated 11g Vitamin C 15mg
Carbs 23g Calcium 75mg
Fiber 8g Iron 1mg
https://aeryonwellness.comGut Healing Green Smoothie
7 ingredients · 5 minutes · 2 servings
Directions Ingredients
1. Throw all ingredients into a blender and blend until very smooth and creamy. Divide into 2 1/2 cups Water (cold)
glasses and enjoy!
2 cups Kale Leaves
1/2 Avocado (peeled and pit removed)
Notes
1 tbsp Chia Seeds
No Kale 2 tbsps Ground Flax Seed
Use spinach instead. 1/4 cup Hemp Seeds
No Honey 1 cup Vanilla Protein Powder
Use maple syrup, dates or extra banana to sweeten instead.
Likes it Creamy
Nutrition Amount per serving
Use almond milk instead of water for extra creaminess.
Storage
Calories 351 Sugar 1g
Make ahead and store in a sealed mason jar. Shake well before drinking. Keeps well in the
fridge for 1 - 2 days. Fat 22g Protein 24g
Saturated 2g Cholesterol 8mg
Trans 0g Sodium 142mg
Polyunsaturated 10g Vitamin A 6575IU
Monounsaturated 7g Vitamin C 14mg
Carbs 18g Calcium 401mg
Fiber 11g Iron 5mg
https://aeryonwellness.comCobb Salad Jar
11 ingredients · 30 minutes · 2 servings
Directions Ingredients
1. In a small bowl, mix together lemon juice, olive oil, mustard, maple syrup and a pinch of 1/4 Lemon (juiced)
sea salt and pepper. Whisk well then pour into bottom of a large mason jar. (Note: Divide
1 tbsp Extra Virgin Olive Oil
dressing between jars if making more than 1 serving.)
1 tbsp Dijon Mustard
2. Layer your ingredients into the jar(s) in this order: spinach, cherry tomatoes, avocado,
chicken, egg and feta. Seal jar and store in the fridge. 1 1/2 tsps Maple Syrup
3. When ready to eat, give the jar a good shake to mix the dressing throughout. You can Sea Salt & Black Pepper (to taste)
either transfer the salad to a bowl or enjoy straight from the jar.
1 cup Baby Spinach (chopped)
1/4 cup Cherry Tomatoes (halved)
1/4 Avocado (diced)
4 ozs Chicken Breast, Cooked
1 Egg (hardboiled and sliced)
1/4 cup Feta Cheese (crumbled)
Nutrition Amount per serving
Calories 299 Sugar 4g
Fat 19g Protein 24g
Saturated 5g Cholesterol 169mg
Trans 0g Sodium 376mg
Polyunsaturated 2g Vitamin A 1831IU
Monounsaturated 10g Vitamin C 12mg
Carbs 8g Calcium 135mg
Fiber 2g Iron 1mg
https://aeryonwellness.comCurried Chicken Slow Cooker Stew
9 ingredients · 6 hours · 6 servings
Directions Ingredients
1. Add all ingredients except chicken breasts to the slow cooker and stir well to mix. Then 1 Sweet Potato (large, diced)
lay chicken on top and season them generously with sea salt and pepper. Cover with lid
2 cups Chickpeas (cooked, drained and rinsed)
and cook on low setting overnight or for 6 to 8 hours.
1/2 cup Frozen Corn
2. After 6 to 8 hours, remove the lid and lift the chicken out onto a plate. Use a fork to shred
the chicken breasts and add them back to the slow cooker. Stir well to mix and let sit for 1/2 cup Frozen Peas
15 minutes.
1 tsp Cumin (ground)
3. Serve the stew on it's own or over brown rice. Enjoy!
1 tbsp Curry Powder
2 Garlic (cloves, minced)
Notes
2 cups Vegetable Broth (or any type of broth)
Leftovers 8 ozs Chicken Breast
Refrigerate in an airtight container for up to three days.
Serving Size Nutrition Amount per serving
One serving is approximately 1 1/2 cups of stew.
More Carbs Calories 185 Sugar 5g
Serve it over brown rice.
Fat 3g Protein 15g
More Protein
Saturated 0g Cholesterol 27mg
Serve it over quinoa.
Trans 0g Sodium 262mg
Vegan and Budget-Friendly
Skip the chicken breast and add an extra can of chickpeas, lentils or beans instead. Polyunsaturated 1g Vitamin A 3587IU
Turn it Into a Soup Monounsaturated 1g Vitamin C 4mg
Double up on the broth. Carbs 26g Calcium 52mg
More Green Veggies Fiber 6g Iron 3mg
Right before serving, stir in a few cups of baby spinach or chopped kale just until wilted.
https://aeryonwellness.comGinger Steamed Cod Fillets
7 ingredients · 15 minutes · 2 servings
Directions Ingredients
1. In a large skillet, add tamari, apple cider vinegar, water and grated ginger and stir until 2 tbsps Tamari
combined. Season cod fillets with salt and pepper each side, and place in skillet.
2 tbsps Apple Cider Vinegar
2. Bring to a boil then reduce heat to simmer. Cover for 8 minutes or until fish is mostly
2 tbsps Water
opaque.
1 tbsp Ginger (grated)
3. Meanwhile, thinly slice green onions diagonally or into 3-inch lengths. Spread over fish
and cook for additional 2 minutes or until fish is completely cooked through. 2 Cod Fillet
4. Divide fish and broth into bowls. Enjoy! Sea Salt & Black Pepper (to taste)
3 stalks Green Onion
Notes
Nutrition Amount per serving
Leftovers
Refrigerate in an airtight container for up to three days.
Calories 211 Sugar 1g
Serve it With
Fat 2g Protein 43g
Brown rice, quinoa, couscous or cauliflower rice.
Saturated 0g Cholesterol 99mg
Fillet Size
One fillet is equal to 231 grams or 8 ounces. Trans 0g Sodium 1134mg
Polyunsaturated 1g Vitamin A 812IU
Monounsaturated 0g Vitamin C 5mg
Carbs 3g Calcium 53mg
Fiber 1g Iron 1mg
https://aeryonwellness.comCreamy Rainbow Coleslaw
4 ingredients · 10 minutes · 4 servings
Directions Ingredients
1. Combine all ingredients in a large bowl and mix thoroughly. The slaw can be enjoyed 4 cups Broccoli Slaw (bagged)
immediately but tastes best after sitting for a few hours.
2 tbsps Mayonnaise
2 tbsps Apple Cider Vinegar
Notes
Sea Salt & Black Pepper (to taste)
No Coleslaw Mix
Use shredded green and red cabbage, carrot, leftover broccoli stems, and any other veggies Nutrition Amount per serving
you think would be good to add!
Leftovers Calories 78 Sugar 2g
Refrigerate in an airtight container up to two days.
Fat 5g Protein 2g
High Quality Mayonnaise
Saturated 1g Cholesterol 3mg
Read the ingredients. Look for an avocado oil, coconut oil or olive oil based mayonnaise.
Trans 0g Sodium 74mg
Polyunsaturated 3g Vitamin A 6005IU
Monounsaturated 1g Vitamin C 66mg
Carbs 6g Calcium 21mg
Fiber 2g Iron 0mg
https://aeryonwellness.comGreek Chicken Salad
10 ingredients · 45 minutes · 4 servings
Directions Ingredients
1. Combine the Greek seasoning, lemon juice, and 1/4 of the olive oil in a shallow bowl or 2 tbsps Greek Seasoning
ziploc bag. Add the chicken breasts and marinate for 20 minutes or overnight.
1 Lemon (juiced)
2. Preheat a grill or skillet over medium heat. Remove chicken from the marinade and cook
1/4 cup Extra Virgin Olive Oil
for 10 to 15 minutes per side, or until chicken is cooked through.
1 1/4 lbs Chicken Breast (boneless, skinless)
3. While the chicken is cooking, make the salad by combining the cherry tomatoes,
cucumbers, red onion, olives, balsamic vinegar, remaining olive oil, salt, and pepper. Mix 3 cups Cherry Tomatoes (halved)
well.
1 Cucumber (diced)
4. Divide the salad and chicken between plates. Enjoy!
1/4 cup Red Onion (finely diced)
1 cup Pitted Kalamata Olives (chopped)
Notes
3 tbsps Balsamic Vinegar
More Carbs Sea Salt & Black Pepper (to taste)
Mix quinoa into the salad or serve with roasted potatoes.
Cheese Lover Nutrition Amount per serving
Sprinkle with feta cheese.
No Greek Seasoning Calories 376 Sugar 7g
Use Italian seasoning instead.
Fat 21g Protein 34g
Saturated 3g Cholesterol 103mg
Trans 0g Sodium 1281mg
Polyunsaturated 2g Vitamin A 1164IU
Monounsaturated 13g Vitamin C 23mg
Carbs 13g Calcium 66mg
Fiber 2g Iron 3mg
https://aeryonwellness.comSlow Cooker Vegan Chili
13 ingredients · 8 hours · 8 servings
Directions Ingredients
1. Add whole tomatoes with juice to the slow cooker and roughly crush with your hands. 4 cups Canned Whole Tomatoes
Add remaining ingredients and stir until combined.
1 cup Red Kidney Beans (cooked, drained and
2. Cover and cook on high for 6 to 8 hours, depending on the strength of your slow cooker. rinsed)
3. Ladle into bowls and enjoy! 1 cup White Navy Beans (cooked, drained and
rinsed)
Notes 1 cup Frozen Corn
2 stalks Celery (diced)
Serve it With 2 Green Bell Pepper (de-seeded and chopped)
Organic toast, quinoa, brown rice or a salad.
2 Carrot (chopped)
Storage
Refrigerate in an air-tight container for 4 - 5 days or freeze up to 4 months. 1 White Onion (diced)
Make Ahead 4 Garlic (cloves, minced)
Chop celery, bell peppers, carrot and onion ahead of time. 2 tsps Cumin
Kid-Friendly 1 tsp Oregano
Omit the chili powder and puree until smooth. Serve with organic tortilla chips.
3 tbsps Chili Powder
Extra Spicy 1 tbsp Sea Salt
Add 1 - 2 chopped jalapeno peppers, chili flakes or extra chili powder.
More Greens
Nutrition Amount per serving
Mix in chopped kale or spinach. Stir until wilted.
Extra Toppings
Calories 133 Sugar 6g
Top with green onion or diced avocado.
Fat 1g Protein 7g
Saturated 0g Cholesterol 0mg
Trans 0g Sodium 1214mg
Polyunsaturated 0g Vitamin A 4143IU
Monounsaturated 0g Vitamin C 40mg
https://aeryonwellness.comCarbs 26g Calcium 86mg
Fiber 8g Iron 3mg
https://aeryonwellness.comKale Greek Salad with Cod
15 ingredients · 40 minutes · 4 servings
Directions Ingredients
1. Preheat oven to 425 and line a baking sheet with parchment paper. Place red peppers in 1 Red Bell Pepper (de-seeded and cut into
a large mixing bowl and toss with a splash of extra virgin olive oil and sea salt. Spread slices)
the red peppers across the baking sheet and bake in the oven on the middle rack for 20
1/2 cup Red Onion (finely sliced)
minutes while you prepare the rest.
1 Cucumber (diced)
2. Place red onion, cucumber, kale, cherry tomatoes, olives and feta cheese together in a
large salad bowl and set aside. 4 cups Kale Leaves (finely chopped)
3. Create dressing by combining olive oil, vinegar, oregano, lemon juice, minced garlic, sea 1 cup Cherry Tomatoes (halved)
salt and pepper together in a small bowl. Whisk well and set aside.
1/2 cup Feta Cheese (crumbled)
4. Remove roasted red peppers from oven and let cool. Once cool, add to bowl with salad
3 tbsps Extra Virgin Olive Oil
ingredients.
3 tbsps Red Wine Vinegar
5. Increase the oven temperature to 500 and move the rack to the top setting.
1/2 tsp Oregano
6. Season Cod with sea salt and pepper on both sides. Place on the baking sheet with the
parchment paper you used for the peppers. Place in the oven on the top rack and bake 1 Lemon (juiced)
for 15-20 minutes.
1 Garlic (clove, minced)
7. Remove cod from the oven and cut into thin strips. Add dressing to salad and toss well. 1/4 tsp Sea Salt
Plate salad and add cod over top. Enjoy!
1/8 tsp Black Pepper
Notes 2 2/3 lbs Cod Fillet
1/4 cup Pitted Kalamata Olives
Vegan & Vegetarians
Skip the steak and add roasted chickpeas. Nutrition Amount per serving
Calories 477 Sugar 5g
Fat 16g Protein 67g
Saturated 4g Cholesterol 200mg
Trans 0g Sodium 886mg
Polyunsaturated 2g Vitamin A 7932IU
https://aeryonwellness.comMonounsaturated 9g Vitamin C 61mg
Carbs 16g Calcium 258mg
Fiber 4g Iron 3mg
https://aeryonwellness.comDeviled Egg Whites
3 ingredients · 15 minutes · 1 serving
Directions Ingredients
1. Place eggs in a saucepan and cover with water. Bring to a boil over high heat. 1 Egg
2. Once boiling, turn off the heat but keep the saucepan on the hot burner. Cover and let sit 1 cup Egg Whites
for 10 to 12 minutes.
1 tbsp Mayonnaise
3. Strain the water, slice eggs in half. Keep only 1 hard boiled yolk. Set the others aside.
Keep the remaining hard boiled whites.
Nutrition Amount per serving
4. In bowl mash 2 Boiled Eggwhites and 1 yolk, add mayonnaise, salt and pepper to taste.
5. Add mixture to the top of remaining 2 Eggwhite shells and enjoy. Calories 292 Sugar 2g
Fat 10g Protein 33g
Notes Saturated 3g Cholesterol 192mg
Trans 0g Sodium 562mg
Leftovers
Refrigerate in a covered container with the shell on for up to 7 days. Polyunsaturated 7g Vitamin A 279IU
Easier to Peel Monounsaturated 4g Vitamin C 0mg
Add salt to the water while boiling.
Carbs 2g Calcium 46mg
Fiber 0g Iron 1mg
https://aeryonwellness.comGreek Yogurt
1 ingredient · 5 minutes · 1 serving
Directions Ingredients
1. Scoop into a bowl and enjoy! 1/2 cup Plain Greek Yogurt
Notes Nutrition Amount per serving
Toppings Calories 90 Sugar 3g
Fresh or frozen fruit, granola, bee pollen, nuts, coconut, honey or maple syrup.
Fat 2g Protein 11g
Dairy-Free
Saturated 2g Cholesterol 17mg
Use coconut, almond or cashew yogurt instead.
Trans 0g Sodium 70mg
Polyunsaturated 0g Vitamin A 625IU
Monounsaturated 0g Vitamin C 7mg
Carbs 6g Calcium 250mg
Fiber 0g Iron 0mg
https://aeryonwellness.comFudgey Protein Brownies
6 ingredients · 30 minutes · 9 servings
Directions Ingredients
1. Preheat oven to 350. Line a cake or loaf pan with parchment paper. 1 cup All Natural Peanut Butter
2. In a small saucepan over low-medium heat, melt the peanut butter. 4 Banana
3. In a mixing bowl, mash the bananas, cocoa powder, protein powder and nut butter until 1/2 cup Cocoa Powder
combined. Stir in chocolate chips.
1/2 cup Chocolate Protein Powder
4. Pour into pan, sprinkle with walnuts and bake for 25 minutes. Remove from oven and let
1/2 cup Organic Dark Chocolate Chips
cool completely before serving.
1/4 cup Walnuts (chopped)
Notes
Nutrition Amount per serving
No Walnuts
Omit walnuts or use any preferred type of nuts instead. Calories 349 Sugar 16g
No Peanut Butter Fat 22g Protein 13g
Use any nut or seed butter instead.
Saturated 8g Cholesterol 1mg
Trans 0g Sodium 15mg
Polyunsaturated 5g Vitamin A 34IU
Monounsaturated 8g Vitamin C 5mg
Carbs 29g Calcium 51mg
Fiber 5g Iron 2mg
https://aeryonwellness.comGreek Yogurt and Protein
2 ingredients · 5 minutes · 1 serving
Directions Ingredients
1. Scoop into a bowl, mix protein and yogurt and enjoy! 1/2 cup Plain Greek Yogurt
1/2 cup Vanilla Protein Powder
Notes
Nutrition Amount per serving
Toppings
Fresh or frozen fruit, granola, bee pollen, nuts, coconut, honey or maple syrup.
Calories 151 Sugar 3g
Dairy-Free
Fat 3g Protein 23g
Use coconut, almond or cashew yogurt instead.
Saturated 2g Cholesterol 25mg
Trans 0g Sodium 146mg
Polyunsaturated 0g Vitamin A 625IU
Monounsaturated 0g Vitamin C 7mg
Carbs 9g Calcium 477mg
Fiber 2g Iron 1mg
https://aeryonwellness.comProtein Packed Deviled Eggs
7 ingredients · 20 minutes · 2 servings
Directions Ingredients
1. Hard boil your eggs. 4 Egg (hard boiled)
2. Once cool, peel the eggs and slice them in half. Remove the yolk and add it to a bowl. 1 can Tuna (drained)
Add in the tuna, avocado and green onion. Season with sea salt and black pepper to
1/2 Avocado
taste. Mix and mash very well and then stuff the mixture back into the eggs. Sprinkle with
paprika and enjoy with cucumber slices on the side. 1 stalk Green Onion (chopped)
Sea Salt & Black Pepper (to taste)
1/2 tsp Paprika
1/2 Cucumber (sliced)
Nutrition Amount per serving
Calories 309 Sugar 2g
Fat 18g Protein 30g
Saturated 4g Cholesterol 402mg
Trans 0g Sodium 352mg
Polyunsaturated 3g Vitamin A 1263IU
Monounsaturated 9g Vitamin C 8mg
Carbs 8g Calcium 93mg
Fiber 4g Iron 4mg
https://aeryonwellness.comChopped Bell Peppers
3 ingredients · 5 minutes · 4 servings
Directions Ingredients
1. Remove stems and seeds of each bell pepper and cut into slices. Enjoy! 1 Yellow Bell Pepper
1 Green Bell Pepper
Notes 1 Red Bell Pepper
Storage
Nutrition Amount per serving
Refrigerate in an airtight container up to 3 to 4 days.
Calories 26 Sugar 2g
Fat 0g Protein 1g
Saturated 0g Cholesterol 0mg
Trans 0g Sodium 3mg
Polyunsaturated 0g Vitamin A 1135IU
Monounsaturated 0g Vitamin C 147mg
Carbs 6g Calcium 10mg
Fiber 2g Iron 0mg
https://aeryonwellness.comVegan Ranch Dressing
10 ingredients · 10 minutes · 8 servings
Directions Ingredients
1. In a high-powered blender, combine everything except the parsley and chives. Blend 1 cup Cashews (raw)
until smooth and creamy and transfer into a jar.
1/2 cup Water
2. Stir in the parsley and chives until well distributed. Cover and store in the fridge until
1 tbsp Nutritional Yeast
ready to use. Enjoy!
3/4 tsp Sea Salt
Notes 1 tbsp Apple Cider Vinegar
3 tbsps Tahini
Serving Size 1 tsp Garlic Powder
One serving is equal to approximately two tablespoons of dressing.
1 tsp Onion Powder
Serve it With
Veggie sticks for dipping or on any of our burgers or salads. 1/4 cup Parsley (finely chopped)
Leftovers 1/4 cup Chives (finely chopped)
Keeps well in the fridge up to 4 to 5 days.
Nutrition Amount per serving
Calories 140 Sugar 1g
Fat 11g Protein 4g
Saturated 2g Cholesterol 0mg
Trans 0g Sodium 236mg
Polyunsaturated 3g Vitamin A 229IU
Monounsaturated 6g Vitamin C 3mg
Carbs 8g Calcium 39mg
Fiber 1g Iron 2mg
https://aeryonwellness.comFrozen Yogurt Covered Blueberries
2 ingredients · 40 minutes · 4 servings
Directions Ingredients
1. In a bowl, combine blueberries and yogurt until well coated. 2 cups Blueberries (fresh or frozen, not wild)
2. Line a baking sheet with parchment paper. Transfer individual yogurt-covered 1/4 cup Plain Greek Yogurt
blueberries to the sheet in an even layer.
3. Freeze for at least 30 minutes before transferring to a freezer bag or a freezer-safe Nutrition Amount per serving
storage container. Continue to store in the freezer until ready to eat.
Calories 53 Sugar 8g
Notes
Fat 1g Protein 2g
Saturated 0g Cholesterol 2mg
Kid-Friendly
Serve just a few at a time as these will melt quickly after handling. Trans 0g Sodium 9mg
Dairy-Free & Vegan Polyunsaturated 0g Vitamin A 118IU
Use a dairy-free yogurt such as coconut or almond.
Monounsaturated 0g Vitamin C 8mg
Carbs 11g Calcium 36mg
Fiber 2g Iron 0mg
https://aeryonwellness.comFish Tacos with Pineapple Salsa
14 ingredients · 30 minutes · 4 servings
Directions Ingredients
1. Preheat the oven to 500 and move rack to the top setting. Cover a large baking sheet 4 Low Carb Tortillas (thawed)
with parchment paper and lightly grease with some olive oil. Lightly rub white fish with
2 Tilapia Fillet
extra virgin olive oil, a splash of lemon juice and season with sea salt and pepper. Cook
in the oven on top rack for 8 minute or until fish flakes with a fork. 1 1/2 tsps Extra Virgin Olive Oil
2. Remove fish from oven and chop with a knife. Place in a bowl and toss with a bit of Sea Salt & Black Pepper (to taste)
lemon juice.
1 Lemon (juiced)
3. Prepare all ingredients for the salsa and mix together in a large mixing bowl. (Pineapple,
1 cup Baby Spinach
red onion, jalapeno, red bell pepper, and lime juice).
1/2 cup Pineapple (diced)
4. Prepare all ingredients for the guacamole and mix together in a separate mixing bowl.
(Avocado, tomato, garlic and splash of lemon juice). 1/2 cup Red Onion (finely diced)
5. Warm your tortillas and place on a plate. Put your salsa, guacamole, spinach and fish out 1 Jalapeno Pepper (deseeded and chopped)
in separate bowls with a spoon/fork in each. Happy fish taco night!
1 Garlic (clove, minced)
1 Red Bell Pepper (diced)
1 Lime (juiced)
2 Avocado (peeled and mashed)
1 Tomato (diced)
Nutrition Amount per serving
Calories 316 Sugar 8g
Fat 20g Protein 18g
Saturated 3g Cholesterol 29mg
Trans 0g Sodium 228mg
Polyunsaturated 2g Vitamin A 2253IU
Monounsaturated 11g Vitamin C 78mg
Carbs 24g Calcium 40mg
https://aeryonwellness.comFiber 12g Iron 2mg https://aeryonwellness.com
Grilled Halibut with Arugula Salad
10 ingredients · 30 minutes · 4 servings
Directions Ingredients
1. In a small mason jar, combine half the olive oil with the lemon juice and garlic. Add half 1/4 cup Extra Virgin Olive Oil (divided)
of the sea salt. Put a lid on it and shake well. Set dressing aside.
2 Lemon (juiced and the other cut into wedges)
2. In a large bowl, combine the arugula, cherry tomatoes, red onion. Set aside.
1 Garlic (cloves, minced)
3. Brush both sides of the halibut fillets with remaining olive oil and season with remaining
1/2 tsp Sea Salt (divided)
sea salt and pepper. Heat your grill over medium heat. Grill the halibut for 4 to 5 minutes
per side or until it flakes with a fork. Remove the fish from the grill. 4 cups Arugula
4. Toss arugula salad with desired amount of dressing and top with shaved parmigiano 1/2 cup Cherry Tomatoes (halved)
reggiano. Plate the fish and salad together side-by-side and serve with a lemon wedge.
1/4 cup Red Onion (finely diced)
Enjoy!
1 1/4 lbs Halibut Fillet
Notes 1/4 tsp Black Pepper
1/4 cup Parmigiano Reggiano (shaved)
No Grill
Pan sear the halibut in a cast iron skillet over medium heat for 4 minutes per side or until
Nutrition Amount per serving
cooked through.
Calories 295 Sugar 2g
Fat 18g Protein 29g
Saturated 4g Cholesterol 76mg
Trans 0g Sodium 444mg
Polyunsaturated 2g Vitamin A 777IU
Monounsaturated 11g Vitamin C 16mg
Carbs 4g Calcium 125mg
Fiber 1g Iron 1mg
https://aeryonwellness.comLime Basil Grilled Tuna Steaks
11 ingredients · 20 minutes · 2 servings
Directions Ingredients
1. In a small bowl, combine the olive oil, lime juice, basil, garlic, salt and pepper. Mix well to 1 tbsp Extra Virgin Olive Oil (plus extra for
combine. drizzling)
2. Add the tuna steaks to a ziploc bag and pour in the marinade. Shake well then store in 1 Lime (juiced)
the fridge while you prep the rest.
1/4 cup Basil Leaves (chopped, plus extra for
3. Combine the diced tomato and cucumber together in a bowl. Drizzle with a bit of olive garnish)
oil, lemon juice and season with sea salt and black pepper to taste. Set aside.
1 Garlic (clove, minced)
4. Preheat the grill over medium heat.
1/4 tsp Sea Salt
5. Grill the steaks for about 4 minutes per side, or until they are cooked to your liking.
1/4 tsp Black Pepper
6. Remove fish from the grill. Plate on a bed of the cucumber tomato salad and garnish
12 ozs Tuna Steak
with basil. Enjoy!
1 Tomato (large, chopped)
Notes 1 Cucumber (chopped)
1/4 Lemon (juiced)
No Tuna Sea Salt & Black Pepper (to taste)
Use marlin, salmon or swordfish steaks instead.
More Flavour Nutrition Amount per serving
Marinate the tuna steaks up to 24 hours in advance for maximum flavour.
More Carbs Calories 288 Sugar 3g
Serve with a side of rice, quinoa or roasted mini potatoes.
Fat 8g Protein 44g
Saturated 1g Cholesterol 66mg
Trans 0g Sodium 399mg
Polyunsaturated 1g Vitamin A 1383IU
Monounsaturated 5g Vitamin C 23mg
Carbs 10g Calcium 51mg
Fiber 2g Iron 2mg
https://aeryonwellness.comCauliflower Rice
1 ingredient · 10 minutes · 4 servings
Directions Ingredients
1. Add cauliflower florets to the food processor. Process until the cauliflower has a rice-like 1 head Cauliflower (chopped into small pieces)
consistency. (You may need to do this in batches depending on the size of your food
processor.)
Nutrition Amount per serving
2. Serve it raw or cooked. For cooked cauliflower rice, add to a large frying pan over
medium-high heat and sauté for about 3 to 5 minutes, or until warmed through. Serve
immediately. Calories 37 Sugar 3g
Fat 0g Protein 3g
Notes Saturated 0g Cholesterol 0mg
Trans 0g Sodium 44mg
Leftovers
Polyunsaturated 0g Vitamin A 0IU
Refrigerate in an airtight container up to 4 days, or freeze either raw or cooked.
Monounsaturated 0g Vitamin C 71mg
No Food Processor
Use a box grater or pulse in a blender, occasionally scraping down the sides. Carbs 7g Calcium 32mg
Serving Size Fiber 3g Iron 1mg
One serving is equal to approximately one cup of cauliflower rice.
Save Time
Many grocery stores carry pre-riced cauliflower in the bag. Look for it in the fresh, pre-sliced
vegetable section or frozen vegetable section.
https://aeryonwellness.comApple with Almond Butter
2 ingredients · 5 minutes · 2 servings
Directions Ingredients
1. Slice apple and cut away the core. 2 Apple
2. Dip into almond butter. 1/4 cup Almond Butter
3. Yummmmm.
Nutrition Amount per serving
Calories 287 Sugar 20g
Fat 18g Protein 7g
Saturated 1g Cholesterol 0mg
Trans 0g Sodium 4mg
Polyunsaturated 4g Vitamin A 99IU
Monounsaturated 10g Vitamin C 8mg
Carbs 31g Calcium 119mg
Fiber 8g Iron 1mg
https://aeryonwellness.comGrapes & Almonds
2 ingredients · 5 minutes · 1 serving
Directions Ingredients
1. Combine grapes and almonds together in a bowl. 1 cup Grapes
2. Happy snacking! 1/4 cup Almonds
Nutrition Amount per serving
Calories 269 Sugar 17g
Fat 18g Protein 8g
Saturated 1g Cholesterol 0mg
Trans 0g Sodium 2mg
Polyunsaturated 4g Vitamin A 93IU
Monounsaturated 11g Vitamin C 4mg
Carbs 23g Calcium 109mg
Fiber 5g Iron 2mg
https://aeryonwellness.comApple
1 ingredient · 2 minutes · 1 serving
Directions Ingredients
1. Slice into wedges, or enjoy whole. 1 Apple
Nutrition Amount per serving
Calories 95 Sugar 19g
Fat 0g Protein 0g
Saturated 0g Cholesterol 0mg
Trans 0g Sodium 2mg
Polyunsaturated 0g Vitamin A 98IU
Monounsaturated 0g Vitamin C 8mg
Carbs 25g Calcium 11mg
Fiber 4g Iron 0mg
https://aeryonwellness.comStrawberries & Coconut Whip
2 ingredients · 10 minutes · 2 servings
Directions Ingredients
1. Divide strawberries and coconut whipped cream into cups or small bowls. Enjoy! 1 cup Strawberries
1 cup Coconut Whipped Cream
Notes
Nutrition Amount per serving
Leftovers
Refrigerate the strawberries and coconut whipped cream in separate airtight containers for
Calories 83 Sugar 8g
up to four days.
Fat 4g Protein 0g
No Coconut Whipped Cream
Use regular whipped cream, Greek yogurt, coconut yogurt, or whipped aquafaba. Saturated 4g Cholesterol 0mg
Additional Toppings Trans 0g Sodium 1mg
Add bee pollen, coconut chips, hemp seeds, maple syrup, honey or maple butter.
Polyunsaturated 0g Vitamin A 9IU
Coconut Whipped Cream
Monounsaturated 0g Vitamin C 42mg
Use a store-bought can or make your own.
Carbs 14g Calcium 12mg
Fiber 1g Iron 0mg
https://aeryonwellness.comFudgey Protein Brownies
6 ingredients · 30 minutes · 9 servings
Directions Ingredients
1. Preheat oven to 350ºF (177ºC). Line a cake or loaf pan with parchment paper. 1 cup All Natural Peanut Butter
2. In a small saucepan over low-medium heat, melt the peanut butter. 4 Banana
3. In a mixing bowl, mash the bananas, cocoa powder, protein powder and nut butter until 1/2 cup Cocoa Powder
combined. Stir in chocolate chips.
1/2 cup Chocolate Protein Powder
4. Pour into pan, sprinkle with walnuts and bake for 25 minutes. Remove from oven and let
1/2 cup Dark Chocolate Chips
cool completely before serving.
1/2 cup Walnuts (chopped)
Notes
Nutrition Amount per serving
No Walnuts
Omit walnuts or use any preferred type of nuts instead. Calories 372 Sugar 16g
No Peanut Butter Fat 24g Protein 14g
Use any nut or seed butter instead.
Saturated 8g Cholesterol 1mg
Trans 0g Sodium 15mg
Polyunsaturated 7g Vitamin A 34IU
Monounsaturated 8g Vitamin C 5mg
Carbs 30g Calcium 55mg
Fiber 5g Iron 2mg
https://aeryonwellness.comPopcorn
1 ingredient · 2 minutes · 4 servings
Directions Ingredients
1. Pour into bowls and enjoy! 8 cups Popcorn
Nutrition Amount per serving
Calories 110 Sugar 0g
Fat 6g Protein 2g
Saturated 1g Cholesterol 0mg
Trans 0g Sodium 194mg
Polyunsaturated 3g Vitamin A 2IU
Monounsaturated 2g Vitamin C 0mg
Carbs 13g Calcium 2mg
Fiber 2g Iron 1mg
https://aeryonwellness.comWinter Navel Berry Smoothie
7 ingredients · 10 minutes · 2 servings
Directions Ingredients
1. Place all ingredients together in a blender. Blend until smooth. Pour into glasses and 1 1/2 cups Unsweetened Almond Milk
enjoy! (Pour into a mason jar if you are on the go.)
1 tbsp Ground Flax Seed
1 tbsp Hemp Seeds
1/2 Navel Orange (peeled and sectioned)
1 cup Frozen Berries
2 cups Baby Spinach
1 cup Vanilla Protein Powder
Nutrition Amount per serving
Calories 194 Sugar 11g
Fat 6g Protein 17g
Saturated 1g Cholesterol 8mg
Trans 0g Sodium 221mg
Polyunsaturated 3g Vitamin A 3274IU
Monounsaturated 2g Vitamin C 49mg
Carbs 19g Calcium 632mg
Fiber 7g Iron 3mg
https://aeryonwellness.comMaple Pumpkin Popcorn
6 ingredients · 15 minutes · 3 servings
Directions Ingredients
1. Air Pop Popcorn 1/3 cup Organic Popcorn Kernels
2. Add Sugar Free maple pumpkin syrup in large pot. Stir together the maple syrup, 2 tbsps Coconut Oil
pumpkin, cinnamon and salt.
2 tbsps Sugar Free Maple Syrup
3. Drizzle the syrup onto your popcorn. Gently toss, divide into bowls and enjoy!
1 tbsp Pureed Pumpkin
1/4 tsp Cinnamon
Notes
1/4 tsp Sea Salt
Storage
The popcorn is best had fresh but you can refrigerate the maple pumpkin syrup in an air-tight Nutrition Amount per serving
container up to 5-6 days.
Calories 167 Sugar 2g
Fat 10g Protein 2g
Saturated 7g Cholesterol 0mg
Trans 0g Sodium 226mg
Polyunsaturated 1g Vitamin A 795IU
Monounsaturated 1g Vitamin C 0mg
Carbs 17g Calcium 4mg
Fiber 3g Iron 1mg
https://aeryonwellness.comPumpkin Pie Protein Smoothie
6 ingredients · 10 minutes · 2 servings
Directions Ingredients
1. Place all ingredients in your blender and blend until smooth. Pour into a glass and enjoy! 2 cups Unsweetened Almond Milk
1 cup Pureed Pumpkin
Notes 2 Banana (frozen)
1 tsp Vanilla Extract
No Pumpkin Pie Spice
Use cinnamon instead. 1 tsp Pumpkin Pie Spice
Toppings 1/2 cup Vanilla Protein Powder
Sprinkle with extra cinnamon or pumpkin spice if desired, and top with raw pumpkin seeds if
you like some crunch.
Nutrition Amount per serving
Warm it Up
To serve this warm, whisk together the almond milk, pureed pumpkin, and vanilla in a small
Calories 270 Sugar 19g
sauce pan over medium heat and bring to a gentle simmer before adding it to the blender
with the remaining ingredients. Fat 4g Protein 23g
Saturated 1g Cholesterol 4mg
Trans 0g Sodium 207mg
Polyunsaturated 1g Vitamin A 19642IU
Monounsaturated 2g Vitamin C 16mg
Carbs 40g Calcium 609mg
Fiber 8g Iron 3mg
https://aeryonwellness.comDark Chocolate Turtles
3 ingredients · 30 minutes · 12 servings
Directions Ingredients
1. Finely chop the dates or blend in a food processor until sticky. 1 cup Pitted Dates (soaked for 10 minutes then
drained)
2. With damp hands, roll the dates into small even balls. Press the balls onto a pan lined
with parchment paper, and top with pecans, pressing down slightly so that they stick. 1/4 cup Pecans (whole or halves)
Freeze for 10 minutes.
3 1/2 ozs Dark Chocolate
3. Meanwhile, microwave the chocolate at 50% power for 30 seconds at a time until
melted.
Nutrition Amount per serving
4. Using a fork, suspend the frozen dates into the chocolate until fully covered. Remove
and let the excess chocolate drip off. Return to the parchment-lined pan and repeat until
Calories 99 Sugar 10g
each date ball is coated with the chocolate.
5. Return to freezer for 10 more minutes to set. Transfer to the fridge until ready to enjoy. Fat 5g Protein 1g
Saturated 2g Cholesterol 0mg
Notes Trans 0g Sodium 2mg
Polyunsaturated 1g Vitamin A 6IU
No Pecans
Monounsaturated 2g Vitamin C 0mg
Use hazelnuts, almonds, cashews or pumpkin seeds instead.
Carbs 13g Calcium 12mg
No Dates
Use a combination of prunes, dried apricots or raisins instead. Fiber 2g Iron 1mg
Storage
Refrigerate or freeze in an airtight container until ready to serve.
No Microwave
Melt the chocolate in a double boiler instead.
Serving Size
One serving is equal to one dark chocolate turtle.
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