Fitness Training To Help Restore Your Body And Revitalize Your Life.

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DF Food System

Step 1: Take Test

Step 2: Meal Prep/Shop

Step 3: Meal Worksheet/Goals

Step 4: Necessary Components of Nutrtion

Pre/Post Workout Nutrition

Favorite Recipes

Breakfast Foods

Egg-Bake

  • 1 Dozen Eggs turned/stirred or 2-16 oz. egg whites
  • 1 Cup Chopped Spinach
  • 1 Cup Chopped Mushrooms
  • 24 oz Fat-Free Cottage Cheese
  • Bake in 9x13" Glass Dish for 1 hour at 350 degrees

Pancakes

  • 2 Cups Old Fashioned Oats
  • 6 Eggs
  • 1 banana (optional)
  • 1 Scoop Chocolate 365 Brand Protein Powder (optional)
  • 1/2 Cup-1 Cup All-Natural Unsweetend Almond Milk (amount optional for thickness)
  • Blend Ingredients in blender and cook over griddle (cooks very quickly)
  • Makes 8-10 6" Pancakes
  • Serves well with tablespoon of All-Natural Peanut butter and a drizzle of honey!

Healthy Snacks

DF Revive Granola

  • 2 Cups Old Fashioned Oats
  • 3/4 Jar All-Natural Peanut Butter
  • 3/4 Cup Honey
  • 1 Cup Sunflower Seeds
  • 1 Cup Shaved Almonds
  • Mix Together and Serve Chilled

Grainless Granola

  • 1 cup cooked quinoa seed
  • 3/4 cup pumpkin seed
  • 3/4 cup sesame seed
  • 1 cup pecan pieces
  • 3/4 cup sunflower seeds
  • 1 jar natural almond butter
  • 1/3 cup honey (or to taste)
  • 6-8 tsp cinnamon
  • On low, melt almond butter and honey, add mixture of dry ingredients in pot
  • Pre-heat oven to 350 degrees
  • Spray glass baking dish, place mixture inside and bake 10 minutes
  • Place in refrigerator after baking is finished until hard....enjoy!

Apple/Banana Dip

  • 1 scoop chocolate protein powder
  • 1 TBSP All-Natural Peanut Butter
  • 2 TBSP (or preference on thickness) of Almond Milk
  • Mix together and enjoy with apples, bananas or strawberries
  • Keep chilled if not eaten right away

Oatmeal Banana Cookies

  • 3 cups old fashioned oats
  • 2 mashed ripe bananas
  • 2 TBSP cinnamon
  • Optional- 1/2 cup crushed walnuts
  • Bake in oven for 10 minutes at 350 degrees

Protein Balls

  • 6 scoops (365 brand) Chocolate Protein Powder
  • 3 cups old fashioned oats
  • 15 dried pitted plums
  • 2 tbsp raw cocoa powder
  • 3/4 cup low fat milk
  • 1 tbsp honey
  • 1/2 cup natural peanut butter
  • 1/2 tsp cinnamon
  • 1/2 cup raw cashews
  • 1 tbsp coconut oil
  • Place all dry ingredients in a large bowl and mix together
  • Melt coconut oil in microwave, add to dry ingredients and stir well.
  • Add milk, honey and peanut butter. Keep mixing until all ingredients are evenly blended (will be sticky)
  • Form individual (2 inch) balls and refrigerate/freeze for desired coolness...enjoy!

Hummus Dip

  • 1 (15 oz) can carbonzo beans, drained/rinsed
  • 1/2 tsp ground cumin
  • 1 tsp lemon juice
  • 2 cloves garlic
  • 1/2 tsp paprika
  • 3 tbsp extra virgin olive oil
  • sea salt and pepper to taste
  • Enjoy with any veggies for added nutrients and protein! (cucumbers, carrots, tomatoes, etc.)

Hard-Boiled Eggs

  • 1 Dozen eggs (cage free if you prefer)- more or less depending on your week meal prep
  • Poor plenty of water in pot on stove
  • Place eggs in pot and cook to a slow boil on medium heat
  • Cover and remove heat
  • Let sit in cool water or in pot for 12 minutes
  • Keep refrigerated when not eating

Smoothies, Shakes & Juices

DF Energy Shake

  • 1/2 Cup Frozen Mixed Berries (Strawberry, Blueberry & Blackberry)
  • 1/2 Cup Dry Old Fashioned Oats
  • 1 Scoop Vanilla *Raw Meal Protein Powder (whole foods)
  • 1 Cup Unsweatend Almond or Coconut Milk
  • Blend and enjoy!
  • Serves 16 oz.

Lemon Lime Green Juice

  • 1/2 lemon
  • 1/2 lime
  • 1 bunch parsley
  • 1/2 cup kale
  • 1 medium apple
  • 1 medium pear
  • Blend with 1 cup water and serve (1-2 servings)

Cleanse Smoothie

  • 1/4 Cucumber
  • 1/2 Handful of spinach and/or kale
  • 1/2 Avocado
  • 1 kiwi fruit
  • 1/2 apple
  • 1 cup water
  • 1 Squirt of lemon

Anti-Inflammatory Smoothie

  • 1 Handful of Kale
  • 3 Springs of Parsley
  • 2 Chunks Cucumber
  • 1/2 Stalk Celery
  • 1/2 Pear
  • 1/2 Inch Ginger
  • 1 Splash Apple Cider Vinegar

Lunch/Dinner Ideas

Quinoa Salad

  • 1/2 cup uncooked quinoa
  • 1 bunch parsley, chopped
  • 1/4 cup finely chopped onion
  • 1/2 cucumber, peeled and chopped
  • 2 plum tomatoes, diced
  • 1 tablespoon extra virgin olive oil
  • Cook quinoa and allow to cool for 25 minutes
  • In a bowl, toss quonoa with remaining ingredients
  • This is a very healthy amount of total calories, protein, carbohydrates and fat
  • Add chopped cooked chicken breast for more protein

Broccoli Salad

  • 1 1/2 cup shopped strawberries
  • 1 1/2 cup broccoli
  • 1/4 cup salted cashews chopped
  • 2 tbsp toasted coconut
  • Dressing:
  • 2 tbsp greek yogurt
  • 1 tbsp balsamic vinegar
  • 2 tbsp honey
  • Sprinkle of cinnamon
  • Mix to salad and enjoy!

Tuna w/ Veggies

  • 1 can tuna in water, drained
  • 1/3 cup chopped dill pickles
  • 1/3 cup chopped tomatoes
  • 2 tbsp yellow mustard
  • 2-3 Lettuce Leaves for holding/making sandwich
  • serve on lettuce and enjoy!

Bison Meatloaf

  • 1 pound ground turkey
  • 1 pound ground bison
  • 1/2 cup ground flax seed (for binding)
  • mix in bowl and add to individual muffin tin
  • Bake in oven at 350 degrees for 30 minutes
  • Serve and enjoy with your choice of steamed veggies!

Chicken Salad

  • 2 cups mixed spinach and kale
  • 1/3 cup chopped black olives (choice)
  • 1/3 cup chopped tomatoes
  • 3 tbsp balsamic vinaigrette
  • 1 cooked, chopped chicken breast
  • 1/2 cup chopped carrots

Chicken & Sweet Potatoes

  • Cook Boneless skinless chicken breast (amount depending on how many you want)
  • Sweet Potatoes (cooked in oven or in crock pot- more ahead of time better for meal prep)
  • Mixed veggies (spinach w/ lime juice, steamed veggies, etc.)
  • Add to your meal prep for the week in separate containers
  • Chicken can also be substituted for any other protein source of choice

Sweet Potato Turkey Chili

  • 2 medium sweet potatoes, cubed
  • 2 carrots, diced
  • 1 bell pepper, any color, diced
  • 1 pound ground turkey, slightly cooked before added to ingredients
  • 1 can red beans, drained and rinsed
  • 1 can black beans, drained and rinsed
  • 1 can green chilies
  • 3-4 cloves of garlic, diced
  • 1 can chopped tomatoes (fresh)
  • 1 medium onion, diced
  • handful of cilantro, chopped
  • Low sodium chicken or turkey broth
  • chili powder
  • cumin

fade-leftfade-rightRecipe provided by DF member, Brian Kuester