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RECIPESugar ShutdownChallengeBOOKWWW.LADYKFITNESS.COM

Breakfast

WWW.LADYKFITNESS.COMBASIC PROTEIN POWER JARI N G R E D I E N T SChia SeedsUnsweetened Almond Milk0% Greek Yogurt2 tbsp1/2 cup1/2 cupAdd all ingredients in a jar or bowl andrefrigerate overnight.This is your basic recipe, from here you canadd some fruit, nut butter, or toppings. Thelist is endless! Or try some of our otherpower jar recipes!I N S T R U C T I O N S

In a mason jar, mix together almond milk, Greek yogurt,chia seeds and vanilla. Layer raspberries and top withslivered almonds. Leave overnight to set.RASPBERRY VANILLAPROTEIN POWER JAR2 tbsp chia seeds1/2 cup unsweetened almond milk1/2 cup 0% Greek yogurt1/2 cup of frozen or fresh raspberries1/2 teaspoon of vanilla1/2 teaspoon of slivered almondsAdd all ingredients except blueberries to a jar or bowland refrigerate overnight. Top with blueberries in themorning!COZY COCOA &BLUEBERRY PROTEINPOWER JAR2 tbsp chia seeds1/2 cup unsweetened almond milk1/2 cup 0% Greek yogurt1 tbsp cocoa or raw cacao1 tbsp shredded unsweetened coconut1/2 cup blueberriesIn a mason jar, mix together almond milk, Greek yogurt,chia seeds, avocado and vanilla. Leave overnight to set.Drizzle with almond butter before eating.CREAMY AVOCADOPROTEIN POWER JAR2 tbsp chia seeds1/2 cup unsweetened almond milk1/2 cup 0% Greek yogurt1/2 cup frozen avocado1 tbsp Almond Butter1/2 tsp vanilla

BWWW.LADYKFITNESS.COMPUMPKIN PROTEINPANCAKES4 egg whites1-2 scoop of vanilla protein powder1/2 cup pumpkin puree1/2 tsp pumpkin pie spice1/2 teaspoon baking powder1 tbsp. butterOptional toppings: Nut butter, pumpkinseeds, coconut oil, hemp seeds,shredded coconut)I N G R E D I E N T SHeat butter in frying pan. Pour batter into 4 pancakes (you may have to do in batches) Flip when golden brown on one side. Serve with toppings of choiceD I R E C T I O N S

EGG DISHESOMELET MUFFINS6 eggs + 3 whites 1/2 cup cooked spinach 1/2 cup mushrooms 1/4 cup green onions 1/4 cup goat cheesePreheat oven to 350 degrees. Grease 6 muffin cups. Mix all ingredients in a bowl and spoon intomuffin cups.Bake for approx 18–20 min or until set & serve.EVERYDAY EGG & VEGGIEBAKE12 eggs 1 zucchini spiralized or julienned 1 carrot spiralized or julienned 1 cup yellow pepper julienned1 cup red onion diced Seasonings, like basil, oregano, salt & pepper crumbled goat cheese, optionalPreheat oven to 350 degrees. In a large bowl, whist the eggs and add salt &pepper or seasonings of choice. Sauté veggiesuntil carrots are soft. Add veggies to a greasedbaking pan, and add the egg mixture. Bake for 30mins or until edges are set. Top with crumbledgoat cheese before serving.GREEN GOODNESS EGG SCRAMBLE1 egg + 1/2 cup egg whites1 cup spinach1 cup kale1/2 medium avocado1/4 cup white onion1/4 cup vegetable brothHerbs (dill, basil, parsley, chives)Salt & pepper to tasteSauté onion until translucent. Pour in veggie brothand add spinach and kale until wilted. Set asidePoach egg including egg white. Place spinach,kale and onions on plate. Top with poached egg &sliced avocado. Sprinkle herbs and season with salt and pepperEGG & VEGGIE SCRAMBLE2 eggs + 1/2 cup egg whites 1/4 cup diced onion 1/2 cup mushrooms 1/2 cup diced red pepper 1.5 oz feta cheeseSaute veggies until onions are soft Scramble in eggs and egg whites until cookedSprinkle with feta cheese

WWW.YOURSITEHERE.COMI N G R E D I E N T S1 cup2 handfuls1/21 cup1 tbsp1 scoopalmond milk (unsweetened)of spinachavocadofrozen raspberriescocoa powderprotein powderC H O C O L A T E R A S P B E R R YS M O O T H I EI N G R E D I E N T S1 cup2 handfuls3/4 cup1.5 tbsp1 scoopalmond milk (unsweetened)of spinachfrozen strawberriesnatural peanut butterprotein powderP E A N U T B U T T E R & J E L L YS M O O T H I EI N G R E D I E N T S1 cup2 handfuls1 tbsp1 tsp1 tsp1 scoopcashew milk (unsweetened)of baby kalecashew buttervanillaorange extractprotein powderC A S H E W C R E A M S I C L ES M O O T H I EI N G R E D I E N T S1 cup2 handfuls1/4 cup1 tbsp1 scoopcashew milk (unsweetened)of baby romaineeach of blackberries,raspberries and strawberriesflax seedprotein powderV E R R Y B E R R Y S M O O T H I ED I R E C T I O N S p l a c e a l l i n g r e d i e n t s i n ab l e n d e r , a n d b l e n d u n t i ls m o o t h

Lunch & Dinner

WWW.YOURSITEHERE.COMMake dressing in a mason jar ahead and setaside.Chop the beets and apples into small cubes.You want all ingredients to be about thesame size. Put all ingredients in a large glasssaladbowl.Pour dressing and toss.I N G R E D I E N T S54-6 cups142 tbsp2 tbspcooked beetsriced cauliflowerdiced red applegreen onions, choppedchopped parsleychopped mintD I R E C T I O N SP R E T T Y I N P I N K L I V E R D E T O X S A L A DS E R V E S 4D R E S S I N G2 tbsp2 tbspapple cider vinegarolive oilsalt & pepperTop mixed greens with sliced or shreddedchicken, strawberries, goat cheese andwalnuts. Drizzle with dressing.I N G R E D I E N T S4-6 oz3 cups1/2 cup1 oz1 ozgrilled or shredded chicken breastspring mixchopped strawberriesgoat cheesewalnutsD I R E C T I O N SS I M P L E C H I C K E N S A L A DS E R V E S 1D R E S S I N G1 tbsp1 tbsp1 pincholive oilwhite wine vinegarstevia to sweeten

Rip kale leaves off of center stems (the stemsare bitter!!). Roll into a cigar shape and chop intothin ribbons. Wash and massage at the sametime to break down the kale.Place washed kale into large salad bowl. Chopall remaining veggies into the size you preferand place in bowl.Drain artichokes, chop and add to salad.Pour dressing over salad and make sure it is allcoated. Allow to marinate for 2 – 24 hours. Thedressing helps to soften the kale.Prior to serving, add goat feta cheese & enjoy!I N G R E D I E N T S1 bunch1 pint1 341 can1/2 cuppurple kale (or green or dinosaur)cherry tomatoes, cut in halforange or yellow pepper cut inchunksbaby cucumbers, cut in circlesspring onions, choppedartichokes (packed in water)goat feta cheese, cut in chunksD I R E C T I O N SB E S T E V E R K A L E S A L A DS E R V E S 4D R E S S I N G3 tbsp4-5 tbsp2 cloves1/2 packextra virgin olive oillemon juicefinely minced garlicsteviasalt & pepper to tasteCook 1/2 cup of quinoa in 1 cup of water. Bringto boil then turn to low and cook covered untilall water is absorbed and tender. Approx 20 min.Let cool.In a bowl, stir lemon juice, olive oil, salt andpepper together. Cut tomatoes in half andmarinate in mixture for at least 30 min.Cut basil into ribbons and feta into smallsquares.Add quinoa, basil and feta to tomato mixtureand stir. Serve cold.I N G R E D I E N T S1/2 cup1 pint1 cup60 gramsquinoacherry tomatoes, cut in halffresh basilfeta cheeseD I R E C T I O N ST O M A T O B A S I L Q U I N O A S A L A D S E R V E S 4D R E S S I N G1 tbsp2 tbspolive oillemon juicesalt & pepper

BWWW.LADYKFITNESS.COMCRAZY CURRIEDTURKEY BURGERS1 lb ground turkey1/2 cup sliced green onion1 tbsp grated ginger1 tbsp grated garlic1 1/2 tbsp mild curry powder1 tsp salt1 head of lettuce (Romaine or Boston Leaf Lettuce)I N G R E D I E N T SMix all ingredients in a bowl and form 4patties.Brush patties with olive oil and cook in ahot skillet to an internal temp of 165f.(approx. 6 min per side).Serve in a lettuce wrapD I R E C T I O N S

WWW.YOURSITEHERE.COMBlend tamari, ginger and garlic. Set aside.Sauté veggies to soften (approx. 3 min).Add cooked protein and shredded cabbage,continue cooking for 1 minute.Pour tamari mixture and heat (approx. 1 min)Top with optional sesame seeds.I N G R E D I E N T S4 oz1-2 cups2 cups1 tbsp1 tsp1 tspsalmon or lean red meatshredded cabbagemix of snow peas, carrots, bok choy,red onion, bamboo shootstamari saucegrated gingergrated garlicD I R E C T I O N SA S I A N S E N S A T I O NP O W E R B O W LS E R V E S 1Sauté peppers & onions to soften.Add cooked chicken, cauliflower rice, blackbeans and chili powder.Stir until heatedTop with chopped cilantro, avocado and limejuiceI N G R E D I E N T S4 oz1-2 cups1/2 cup2 cups1/41/2 tsp1 tspcooked chicken breastcauliflower rice, sauteedblack beansred/yellow peppers, red onionsliced avocadochili powderlime juiceD I R E C T I O N ST E X Y M E X Y P O W E R B O W LS E R V E S 1

BUILD YOUR OWN POWER BOWLI N G R E D I E N T Sprotein (chicken, turkey, leanred meat, fish, beans)4 ozPower bowls are easy, delicious andinexpensive to make. Make a batch at the beginning of theweek and portion out so you are all setfor healthy, happy eating success.cauliflower rice, shreddedcabbage or zucchini noodles1/2 cupveggieshealthy fatspices to flavour2 cups1 tbsp

YOUR LOGO HEREPreheat your oven to 350 degrees.Place turkey in a mixing bowl and grate in thezucchini, onions and garlic.Add psyllium husk, salt & pepper and anyadditional spices you might like at this point.Roll into 6 even muffins and place into a nonstick muffin tray. Top with a dollop of tomato sauce or paste.Cook for approx. 30 -35 minutes and let coolbefore eating.I N G R E D I E N T S1 lb1 cup1/31-22 tbspextra lean ground turkeyzucchini, gratedonion, gratedcloves of garlic, gratedpsyllium husksalt & peppertomato paste (for topping only)D I R E C T I O N ST U R K E Y M E A T B A L LM U F F I N SM A K E S 6 M E A T B A L L SLightly saute veggies in a pot. When soft, pourin no sugar added tomato sauce and simmer for15 min.Add pre cooked sliced meatballs to heat.Heat zucchini noodles for 1 minute in a fryingpan (just to warm). Serve sauce over zucchininoodles. Sprinkle with parmesan, chili oil andfresh basil (optional) I N G R E D I E N T S21 jar2 cups1 cupturkey meatball muffins, slicedno sugar added tomato saucemixed vegetables: mushrooms,celery, carrots, onionzucchini noodlesparmesan cheeseD I R E C T I O N SZ U C H I N N I N O O D L ES P A G H E T T I & M E A T B A L L S

Cook meat with taco seasoning. Add black beans. Topgreens with meat and bean mixture, add salsa an sourcream.You can top with optional ingredients such as jalapenos,cilantro, cheese, fresh lime, jicama.EASY TACO SALAD4oz of ground turkey or beef3 cups of romaine lettuce1/4 cup black beans 1/4 cup no sugar added salsa1 tbsp sour cream1 tsp of taco seasoningDrain tuna and mix with chopped cucumber, onion &mayonnaise. Season with salt and pepper.Fill endive leave with the mixture. Sprinkle shreddedcheddar on the top & broil until lightly browned. TUNA BOATS1/2 can tuna4 endive leaves1/4 cup chopped cucumber1/4 cup sharp cheddar1 tbsp chopped onion1 tbsp mayonnaiseSpread hummus on the wrap and stuff with all theveggies! Feel free to add more veggies and changethem up if you want!.VEGGIE WRAP1 flat out wrap or Food for life glutenfree wrap1/4 cup hummus1/2 cup shredded carrots1/2 cup chopped cilantro1/2 cup red pepper slicesHandful of spinach

B5 INGREDIENTTURKEY CHILI1 pound of lean ground turkey or chicken1 can of diced tomatoes1 can of kidney beans, undrained1 large white onionMixed peppers (choose from green, yellowand orange for colour)EXTRA: Seasonings including Chili powder,salt and pepperI N G R E D I E N T SChop onions and peppers in large chunks. Setpeppers aside. In a large pot, lightly pan fryonions over medium heat until slightly soft.Stir in ground turkey or chicken and cookuntil brown. Drain excess fat.Stir in can of tomatoes, kidney beans,chopped peppers and 1 tbsp. of chili powder(play with the amount of chili powder basedon personal taste and amount of tomatoes)Bring to a boil then reduce heat to low, coverand lightly simmer for a min of 10 min.Season with salt and pepper to taste. Serveand enjoy!D I R E C T I O N S

SLOW COOKERPROTEIN RECIPESSLOW COOKER ROASTED CHICKENINGREDIENTS1 whole chicken1 tablespoon garlic powder1/2 tablespoon pepper1/2 teaspoon cayenne pepper1/2 teaspoon saltDIRECTIONSRub seasoning on chicken Place 4 tin foil balls under chicken to prop up incooker to keep skin crisp.Cook in the slow cooker on low for 6 - 8 hours3 INGREDIENT BUFFALO CHICKENINGREDIENTS2 pounds of boneless skinless chicken breast1 packet of organic ranch seasoning1 cup hot sauceDIRECTIONSPlace all ingredients in the slow cookerToss so hot sauce is evenly coating the chickencook on high for 3-4 hours or low for 6-8 hoursshred chicken and use in salads, wraps etc.2 INGREDIENT SALSAPORK TENDERLOININGREDIENTS1 pork tenderloin1 jar of organic salsa (look for one with no sugaradded)DIRECTIONSPlace pork in slow cooker and top with salsacook on high for 3-4 hours or low for 6-8 hoursshred pork and use in salads, wraps etc.

WWW.YOURSITEHERE.COMSeason salmon with salt and pepper. Heat oil in skillet to a medium high heat. Cook for 4 minutes with skin side up. Flip &reduce heat to medium and cook for another4 minutes.Let rest for 2 minutes before serving.I N G R E D I E N T S6 oz1 tspsalmon filetolive oilsalt & pepperD I R E C T I O N SP A N F R I E D S A L M O NS E R V E S 1Preheat your oven to 350 FLightly stir fry the Mediterranean mixed veggiesand let sit to cool to handleCut a horizontal slit along the thin, long edge ofeach chicken breast, nearly all the way throughto the opposite side, and open like a little pocketSprinkle the chicken breast with S&PStuff the pocket with the mixed veggies andgoat cheese (its ok if it spills out!)Bake until the chicken is no longer pink andthermometer inserted into the thickest partregisters 165°F, about 25 – 30 minuteI N G R E D I E N T S4 oz1/4 cup30 gramsboneless skinless chicken breastMediterranean frozen veggie mix(includes roasted red pepper,onions, grilled eggplant andzucchini)goat cheeseD I R E C T I O N S3 I N G R E D I E N T S U P E RS T U F F E D C H I C K E NS E R V E S 1

12We all love a bento box but what about a balanced box!These are simple, easy to build, delicious SugarShutdown approved boxes for any time of the day! Hereare 4 different boxes to build!34Pre cooked shrimp or tempehLettuce wrapsShredded kale slawSpicy mayo dressingDried Seaweed SnacksHummusZucchini, Carrot & Celery SticksCubes of Cheddar CheeseAlmondsHardboiled eggsTurkey or Beef JerkySide saladPickles Green AppleTuna in oilChopped cucumbersRed & Green PeppersTzatikiBlack OliveWWW.LADYKFITNESS.COMB A L A N C E D B O X E S

SIDE DISHESCAULIFLOWER PARSNIPMASHINGREDIENTS4-6 skinny parsnips1 Medium sized head of cauliflower4 tablespoons of coconut milk1 tablespoon extra virgin olive oil or coconut oilDIRECTIONSPeel and cut parsnips into small strips. Toss inolive oil. Lay on a baking sheet and roast at 400°Ffor 20 minutes. Cut cauliflower into florets andsteam until tender.Combine parsnips, cauliflower, and coconut milkin a food processor and blend until smooth. Youcan add more or less coconut milk until youachieve your desired consistency.GARLIC ROASTEDBROCCOLIINGREDIENTS1 entire large broccoli cut into florets2 tbsp olive oil1 garlic clove, peeledSalt & pepperDIRECTIONSPreheat oven to 450 degrees. In a large bowl, drizzle the olive oil over thebroccoli. Add the garlic, salt, and pepper andtoss well with your hands.Spread the mixture on a large baking sheet,trying not to let any broccoli overlap. Cook forabout 20 min. or until the edges of broccoli arecrispy!SIMPLE ROASTED SQUASHINGREDIENTS1 small butternut squash, peeled, seeded andcubed2 Tbsp olive oilSalt & pepperDIRECTIONSPreheat oven to 400 degreesToss squash with the olive oil and spread on abaking sheet, making sure none of the cubesare touching each other. Season with salt andpepper.Roast until lightly browned (about 25-30 minutes.)

Sweet Treats

YOUR LOGO HEREBlend together all ingredients. (Start 1/4 cup ofwater. If needed add a little more until you areable to roll it. If too wet, add more ground oats*)Roll into 6 balls and freeze for 30 min.NOTE: For ground oats, buy large oats (notinstant) and grind in coffee grinder. Once youget the basic ball down, mix in your faveadditions like cocoa, flavoured extract, nuts &more!I N G R E D I E N T S1/2 cup2 tbsp2/3 cup2 tbsp1/4 cupprotein powder of choicenut or seed butterground oatscoconut flourwaterD I R E C T I O N SN O B A K E P R O T E I N B A L L SM A K E S 6 B A L L SSimply throw in the blender and blend until icecream consistency. Allergic to nuts? Try sunflower seed butter ortahini.I N G R E D I E N T S11 tbspPinchfrozen avocadonut butterStevia or monk fruitD I R E C T I O N S2 I N G R E D I E N T " I C E C R E A M "

WWW.YOURSITEHERE.COMPut all ingredients into a bowlThis is a base bowl but spice it up by addingsugar free dark chocolate chips or cacao nibs,seeds spices to make your favourite combosFor a dairy free option- use cashew yogurt orcoconut cream.I N G R E D I E N T S1/2 cup1 cup1 tbsp Full fat sour creamMixed BerriesShaved toasted almondsD I R E C T I O N SS O U R C R E A M B E R R YB O W LM A K E S 1 B O W LSimply throw in the blender and blend until icecream consistency. Don’t like strawberry? Sub frozen blueberries,blackberries, mangos or cherries!I N G R E D I E N T S1 cup1 scoop1 splashfrozen strawberriesvanilla whey proteinalmond milkD I R E C T I O N SS T R A W B E R R Y V A N I L L AF R O Z E N F L U F FS E R V E S 1WWW.LADYKFITNESS.COM