1. Tuna Salad On Crackers
Prep time: 15 minutes
Serving size: 5 crackers
Yields: 4 servings
INGREDIENTS
2 cans tuna, chunk light, in water
1 lemon, cut in 2 halves
3 tbsp. avocado oil mayo*
3 tbsp. full-fat Skyr yogurt**
2 tbsp. flat-leaf parsley, finely chopped
2 tbsp. red onion, finely minced
⅛ tsp. coriander
⅛ tsp. garlic powder
⅛ tsp. white pepper
⅛ tsp. sea salt
½ avocado, diced
10 brown rice crackers***
10 flax crackers***
*We used Primal Kitchen’s avocado-oil based mayonnaise.
**We used Siggi’s 4% plain Skyr yogurt. If you have a dairy allergy, replace this with the avocado-oil based mayonnaise.
***We used Trader Joe’s gluten-free brown rice crackers.
***We used Flacker’s rosemary flax seed crackers.
INSTRUCTIONS
Step 1. Drain and rinse the tuna. Transfer to a mixing bowl, and break up any large chunks with a fork. Squeeze ½ lemon on top.
Step 2. Add the mayo, yogurt, parsley, onion, and spices. Mix until well combined and set aside.
Step 3. In a separate mixing bowl, add the diced avocado and squeeze the remaining lemon half over it. Season with salt and pepper, and mash with a fork.
Step 4. Place crackers on a plate. Spread one teaspoon of mashed avocado onto each cracker, then top with tuna. If traveling, keep the tuna salad, mashed avocado, and crackers in separate containers until you’re ready to prepare.
MACROS PER SERVING
240 calories | 16g fat | 10g carbs | 4g fiber | 6g net carbs | 18g protein
2. Broccoli + Cheese Turkey Bites
Prep time: 15 minutes
Cook time: 20 minutes
Serving size: 2 bites
Yields: 12 bites
INGREDIENTS
Avocado oil (see instructions)
½ tbsp. extra virgin olive oil
½ cup finely diced onion
1 tbsp. minced garlic
1 bag frozen broccoli
1 lb. organic ground turkey
1 egg
½ tsp. sea salt
¼ tsp. smoked paprika
¼ tsp. ground pepper
2 tbsp. chopped parsley
½ cup shredded parmesan cheese
½ cup shredded cheddar cheese
¼ tsp. lemon zest
INSTRUCTIONS
Step 1. Preheat the oven to 375-degrees Fahrenheit, and turn on the broiler. Spray or wipe a muffin tin with avocado oil to prevent sticking.
Step 2. Place a sauté pan on medium-low heat, and add the olive oil. When hot, add diced onion and minced garlic. Cook until the veggies are softened—about three minutes—then set aside to cool.
Step 3. Steam 2 cups of frozen broccoli. You can use fresh broccoli or frozen steam bags for ease. Drain, let cool, and chop finely.
Step 4. In a large mixing bowl, add the ground turkey, egg, spices, onion-garlic mix, chopped broccoli, parsley, shredded cheese, and lemon zest. Mix until thoroughly combined.
Step 5. Fill about ⅔ of each muffin tin with the turkey mixture. Top with a little more shredded cheese.
Step 6. Bake for 20 minutes, then broil for an additional 3 to 5 minutes, or until the cheese is golden brown. Enjoy warm! These bites are easy to travel with; simply store in a Ziploc baggie or Tupperware container.
MACROS PER SERVING
270 calories | 16g fat | 2g carbs | 1g fiber | 1g net carbs | 28g protein
3. Pumpkin Spice Protein Shake
Prep time: 5 minutes
Yields: 1 shake
INGREDIENTS
1 scoop Onnit Grass-Fed Whey Isolate Protein, vanilla flavor*
½ cup canned pumpkin puree
½ cup unsweetened vanilla flax milk
¼ cup Skyr full-fat plain yogurt
¼ tsp. pumpkin pie spice
¼ tsp. ground cinnamon
½ tsp. vanilla extract
½ tbsp. flax meal
1 tsp. pure maple syrup**
1 ½ cups ice
Pinch sea salt
Pumpkin seeds (optional)
*To make the recipe vegan, opt for Onnit Plant-Based Protein powder, vanilla flavor, and remove the yogurt.
**Flavored or processed maple syrups may not be gluten-free, so get one that’s as pure as possible.
INSTRUCTIONS
Step 1. Add all ingredients to a high-powered blender. Pulse until smooth. Garnish with pumpkin seeds and additional cinnamon if desired, or take it to go!
MACROS PER SERVING
280 calories | 7g fat | 22g carbs | 5g fiber | 17g net carbs | 33g protein
4. Sunflower Energy Bites
Prep time: 10 minutes
Fridge time: 15 minutes
Serving size: 2 bites
Yields: 16 bites
INGREDIENTS
½ cup sunflower seed butter*
1 scoop Onnit Grass-Fed Whey Isolate Protein, vanilla flavor**
¼ cup flax meal
⅓ cup unsweetened dried cranberries
⅓ cup mini dark chocolate chips***
½ tsp. ground cinnamon
2 tbsp. pumpkin seeds
3 tbsp. hemp seeds
2 tbsp. chia seeds
¼ tsp sea salt
*Make sure your sunflowers are nut-free. Some sunflowers are processed with equipment that is also used for peanuts, so there is risk of cross contamination.
**To make the recipe vegan, opt for a vegan protein powder,
***We used Enjoy Life mini dark chocolate chips, which are dairy-free, nut-free, and soy-free.
INSTRUCTIONS
Step 1. Line a tray with parchment paper and set aside. Add all ingredients to a medium mixing bowl, and mix with a spoon until thoroughly combined.
Step 2. Scoop out a spoonful of the mixture and, using your hands, roll into a bite-sized ball. That’s one bite.
Step 3. Place bites on the parchment-lined tray and refrigerate until firm, about 15 minutes. Store in the fridge in an airtight container for up to one week.
MACROS PER SERVING
340 calories | 24g fat | 19g carbs | 5g fiber | 14g net carbs | 14g protein
5. Chia + Yogurt Parfait
Prep time: 10 minutes
Fridge time: 30 minutes
Serving size: 1 parfait
Yields: 2 parfaits
INGREDIENTS
For the chia pudding:
¼ cup chia seeds
1 cup unsweetened rice milk
2 tbsp. organic half + half
1 tsp. vanilla extract
Sea salt, to taste
For the yogurt:
1 ⅓ cups full-fat Skyr yogurt
10 drops liquid Stevia, or sweetener of choice (optional)
For the toppings:
2 tbsp. pomegranate seeds
1 kiwi, sliced
1 tbsp. hemp hearts
INSTRUCTIONS
Step 1. Add all ingredients for the chia pudding to an airtight container. Mix until combined. Make sure there aren’t any clumps of chia stuck on the bottom of the jar. Don’t worry about any excess liquid; the chia will soak it up. Store in the fridge for 30 minutes, or until a thick pudding consistency is formed.
Step 2. If desired, mix the yogurt with your sweetener of choice.
Step 3. Layer ½ of the chia pudding on the bottom of a serving glass. Then layer ⅔ cup of yogurt over the pudding. Top with pomegranate seeds, kiwi slices, and hemp hearts for added texture. Repeat with the remaining half of the ingredients. You can prepare this in advance in enclosed mason jars for a quick snack on the go!
MACROS PER SERVING
360 calories | 19g fat | 27g carbs | 10g fiber | 17g net carbs | 24g protein
