The Goods: 
1 tbsp ghee (or olive oil)
1 red onion, diced
1 lb ground chicken 
2 carrots, peeled and sliced 
1 tsp minced garlic 
1 bunch of leeks
24 oz vegetable broth 
2 cups frozen brown rice 
3 tbsp tomato paste
1/2 tsp red chili flakes, optional 
salt and pepper

How To: 

1. In a dutch oven or large pot, sauté onion and ghee over medium heat for 2-3 minutes.  
2. Add ground chicken and continue cook until almost cooked through.  Break down the chicken into smaller pieces.  
3. While the chicken is cooking, clean and chop leeks.  Remove and discard the dark, dark green and brightest white parts.  Slice length-wise down the middle and soak in water to remove any loose dirt.  Then slice into 1/4-inch thick pieces.  
4. Add leek, carrots, and garlic to the chicken and onion.  Cook, stirring often, for 3-5 minutes.  
5. Add vegetable broth, frozen rice, tomato paste, s&p, as well as optional chili flakes.  Increase heat to high and bring to a boil then reduce to simmer and cover with lid.  Cook for ~10 minutes until leeks and carrots are tender.  Adjust seasonings and add additional vegetable broth or water to desired consistency of soup.  

Of note, you can make this soup with stew meat or chicken thighs as well!

For this recipe, I usually batch make the below ingredients and simply throw them in a bowl and heat and eat when I need a quick meal! 

The Goods: 
Batch cook the following: 
2 cups of quinoa:

• How to make ahead: Easy to make, rinse and add to a medium pot, add 2 cups of chicken broth and 2 cups of water and bring to a boil. Cover and reduce heat to medium low, let simmer until water is absorbed, approximately 15 minutes. 

2 sweet potatoes
1-2 heads of broccoli (or veggie of choice) chopped (remove stems): 

• How to make ahead: Dice sweet potatoes in 1-2 inch cubes, toss potatoes and chopped broccoli in a generous amount of EVOO, approximately 2 tbsp and a dash of salt and pepper (add cayenne pepper for extra heat), spread evenly on a pan and bake at 400 degree F for approximately 20-25 minutes or until sweet potatoes are slightly crisped. 

1-2 pounds of of ground turkey or chicken (depending on how much protein you want to add)

• Add 1 tbsp EVOO and 1/2 a chopped onion to a cooking pan on medium heat, saute for approximately 10 minute or until meat is fully cooked. 

Toppings:
1/4 avocado, diced
2 tbsp salsa
1 handful of cilantro, finely chopped

How to: 
Let cool and keep in air tight containers in the fridge to throw together during the busy week, for quick and easy, nutritious lunches or dinners!

When you are ready to put your bowl together, simply combine all ingredients, 1/2-1 cup of each batch cooked ingredients and top with avocado, salsa, and cilantro. Feel free to add other toppings and ingredients as you see fit. Adding black beans and corn are two easy ingredients to add a Mexican  flare to this dish. 

The Goods:
2 cups old fashioned oats
1 cup almond meal
1 tbsp brewer's yeast (if you are a mama, for milk production)
1 tbsp chia seeds
1 1/2 tsp baking powder
1/4 tsp pink Himalayan sea salt
1/4 tsp cinnamon
1 banana, very ripe
2 eggs ​
1 tbsp almond butter
1 1/3 cups of coconut milk from the can (or any milk of choice)
4-6 tbsp maple syrup (depending on sweetness you like, I went for 5
1 tbsp coconut oil, melted
1/2 tsp vanilla extract
1 apple, chopped into small 1/2 inch cubes (I used honeycrisp) and 8 thinly sliced apples.
How To:

1. Preheat oven to 350 degrees.
2. In a standard baking dish (approx. 9X9), combine all dry ingredients. This includes the oats, almond meal, brewer's yeast, chia seeds, baking powder, salt, and cinnamon.
3. In a medium bowl, mash banana with 2 eggs, add almond butter, coconut milk, maple syrup, coconut oil, vanilla extract, and apples.
4. Mix together thoroughly and then slowly pour mixture over dry ingredients. Stir until evenly combined.
5. Top dish with 8 thinly sliced apple slices and cinnamon.
6. Bake for 30-34 minutes or until lightly browned on top.
7. Cool for 5-10 minutes and serve! Save leftovers in fridge.

Serving size: Approximately 6!

The Goods: 
2 small ripe bananas or 1 large ripe banana
1/2 a large cucumber
2 heaping cups frozen mango
1 cup filtered water 
1 cup ice 
3 oz of plain greek yogurt 

How To: 

1. Peel cucumber, leaving some green skin attached and scoop out the majority of seeds using a spoon. 
2. Place all ingredients in blender.  Pro tip: I usually put the frozen ingredients in last so it's easier for the blender to incorporate everything.  Blend until smooth ~2 minutes.  
3. Serve immediately and feel free to garnish with a few pieces of the mango or a slice of cucumber! 

Makes 2 large smoothies or 4 small ones! 

The Goods:
2 tbsp ghee 
1 large sweet potato, cubed into bite-size pieces 
1/2 a large red onion, sliced 
1 cup diced peppers 
1 tsp minced garlic 
3 pre-cooked chicken sausage, sliced into bite-size pieces
*I look for Whole-30 approved ones at Whole Foods or Trader Joe's*
1 cup arugula or any green
1/2 tsp red chili flakes
1 tsp herbs de provence 
pink salt and ground pepper 
12 large eggs 
1/4 cup coconut cream (full fat), melted 
*I microwave for 10 seconds*
1 cup shredded goat cheese cheddar 

How To: ​

1. Preheat oven to 425.  Melt ghee in a well-seasoned, large cast iron skillet over medium heat.  
2. Add sweet potatoes and onions to skillet and cook for 3 minutes, until onions start to get translucent.  Then add garlic and peppers, cooking an additional 5 minutes or until sweet potatoes are fork tender and peppers start to caramelize.  Stir frequently and add your seasonings (chili flakes, HDP, S&P). 
3. While the veggies are cooking, whisk together the eggs, half the cheese, and melted coconut cream. 
4. Once the potatoes are tender add chicken sausage and arugula.  Cook an additional 1-2 minutes until greens start to wilt.  
5. Give your egg mix another whisk and pour evenly over your veggies.  Sprinkle evenly with remaining goat cheese.  Continue to cook on stove top an additional minute until the edges of your frittata start to solidify.  
6. Place your skillet in the center-rack of the oven and cook for ~10 minutes until eggs are cooked.  Allow to cool and garnish with fresh herbs.  Slice with a sharp knife and enjoy warm!  Optional salsa or avo as a side. 
7. Store remaining frittata in air-tight container, refrigerated for a bomb weekly breaky. 

The Goods: 
1 cup pitted dates (I prefer medjool dates, they seem to be more moist)
1 cup gluten free oats*
1/2 cup salted almond*, peanut, or cashew butter (you can also do half of each, but almonds have the highest lactation support and nutritional value)
1/4 cup dairy free dark chocolate chips (I have also used sugar free, 100% cacao if you want no added sugar) 
1 tbsp flax* or chia seeds* 
1 tbsp nutritional yeast* or brewers yeast* (nutritional yeast has a mild cheese like flavor, in such a small amount you can't tell but brewers yeast may be a better option)
1 tsp vanilla extract (optional) 
1 tbsp coconut oil, melted (optional)
1 tbsp coconut butter, melted (optional) 

* = lactation support ingredient 

How To: 

1. Start by pulsing dates in a food processor or blender (Vitamix is the best option, but anything works), until they are in tiny pieces and start to form a ball. If your dates are a little dry, soak in a small amount of water for 5 minutes, drain, then pulse. 
2. Add oats, nut butter, chocolate chips, flax/chia seeds, nutritional or brewers yeast and pulse until combined. You want there to be small pieces, but not overly processed, as when you form into balls it should stick together easily. 
3. Add vanilla extract, melted coconut oil, and coconut butter for extra flavor complex. In addition, add coconut oil if your mixture seems a bit dry. The coconut butter will make your balls a little denser, play around with what you like! 
4. Roll into 1 inch balls and set in the fridge or freezer for 15 minutes before enjoying!
5. Sprinkle with dried coconut for an added twist and flavor. 
6. I usually keep them in the freezer for longer term storage. This recipe should make anywhere from 12-16 balls, approximately. Will keep in fridge for about a week. 

The Goods: 
5 oz can of tuna in water, drained (I use salt free) 
1 avocado, pitted and cubed 
2 tbsp tomatillo salsa 
a little less than 1/4 cup thinly chopped red onion
1 tsp minced jalapeno, optional 
Squeeze of lemon (I use half a lemon)
Himalayan pink salt and fresh cracked pepper
​
How To: 

1. Place tuna, onion, salsa, jalapeno, and half the avocado in a small mixing bowl.  Mash the avocado into the the other ingredients.  Make sure to thoroughly mix. 
2. Add remaining half of avocado, squeeze of lemon juice (about 1 tbsp), salt and pepper.  Mix together gently to leave avocado in chunks.  
3. Serve with grain free tortilla chips or cucumber. 

The Goods:
2 large zucchini, rinsed (if zucchini is small, use 3-4) 
1 tbsp extra virgin olive oil and olive oil cooking spray
1 lb ground turkey or ground chicken 
1/2 a large, yellow onion diced 
14 oz tomato sauce 
1-2 chipotles in adobo (you can purchase this in the canned section of grocery store) 
1 packet low sodium taco seasoning 
1/4 cup water 
1 cup frozen corn 
Optional, freshly grate cheese for sprinkling on top (I used parmesan) 

How To:

1. ​Using a mandoline or sharp knife, remove ends from zucchini and slice along length to 1/8 inch thickness.  
   1. Pro tip: Place sliced zucchini on colander and sprinkle with salt.  Allow to sit for 20 minutes to drain excess water.  Then rinse zucchini slices with cold water and pat dry.  
2. Preheat oven to 350 F and grease 11 x 7 inch casserole dish, set aside.  (a 9 x 13 might be too big, so make sure to use a smaller baking dish)
3. Over medium heat, add oil to pan and sauté onion until translucent.  Takes 2-3 minutes. 
4. ​Add ground turkey to pan and cook, browning the meat until no longer pink. 
5. While the turkey is browning, place tomato sauce, chipotles, taco seasoning, and water in a food processor.  Pulse to combine. 
   1. Pro tip: Chipotles in adobo are spicy and smokey.  If you do not love spicy food, only add 1 pepper.  If you're like me and love the fire, add 2. 
6. Transfer a little more than half of the chipotle tomato purée to the pan.  Add frozen corn and stir to combine.  Turn heat off. 
7. To assemble: Layer zucchini on bottom of dish.  Spread half the meat mixture on top, being careful not to move the zucchini.  Repeat layering zucchini and remaining half of filling.  Place final layer of zucchini on top of meat.  Spread remaining chipotle tomato purée evenly over the top.  Sprinkle with optional grated cheese.  
8. Cover dish with foil.  Bake in center rack of oven for 30 minutes.  Then remove foil and bake an additional 15 minutes.  Allow to set/cool slightly for 5 minutes before slicing.  Serve with avocado, greek yogurt, even tortilla chips! 

The Goods: 
2 lbs boneless, skinless chicken breast or thighs chopped into 1 inch strips
1 can full fat coconut milk
1/8 cup chicken bone broth
2 cups of raw spinach, chopped 
1/4 cup cashews, chopped (optional) 
1 tablespoon coconut oil or EVOO 
2 1/2 teaspoons curry powder
1/2 medium onion chopped
4 cloves of garlic chopped
1 teaspoons sea salt
1 teaspoon cayenne pepper
1 teaspoon garlic powder
Pepper to taste ​
Chopped cilantro to garnish 

How To: 

1. Heat oil over medium heat, add onions and garlic until tender, stirring often for 3-4 minutes.
2. Add chicken and bone broth to skillet, cook for a few short minutes.
3. Add coconut milk, curry powder, cayenne pepper, sea salt, and garlic powder to skillet and cook until chicken is cooked thoroughly and mixture is thick over medium heat, approximately 10 minutes. 
4. Fold spinach into chicken mixture and cook until wilted, 1-3 minutes. 
5. Add salt and pepper to taste. 
6. Let cool and top with cilantro and crushed cashews, you can either buy cashews already roasted or lightly roast in a separate pan on the stove top with a 1 tablespoon EVOO, 1 teaspoon sea salt, and 1/2 tablespoon curry powder on medium heat for approximately 3 minutes. 
7. I ate this alone, but you could absolutely top this over brown rice or eat in a siete or brown rice wrap, the options are really limitless.