ABS ARE MADE IN THE KITCHEN

How to get a flat stomach without ever stepping into a gym

Disclaimer:

I am not a doctor or a medical

professional. While much of the

content in this booklet is supported by

doctors and scientific research, some

portions reflect my personal opinions.

Please use this guide at your own

risk and consult with your doctor

before making any changes to

your diet.

How I started—from puffy to slim again

I have been obsessed with diet since I started gaining weight in my early 20s. It seemed to happen out of nowhere. I’d always been slim, and suddenly I was getting comments about my weight gain. I remember a guy walked up to me in a bar and said, “You would totally be my type if you lost 20 pounds.” I got kicked out of the bar in front of all my husband’s family because I started trying to fight the guy. Then a few weeks later, at a friend’s birthday party, a girl that I suspect had been jealous of me said loudly in front of all of our friends, “Lorren, you’ve gained so much weight… but it looks good on you.” You could have heard a penny drop. Everyone knew that it was one hundred percent backhanded, zero percent compliment. I think I cried on the car ride home.

I gained some weight after that, but I was very determined to change things around.

I don’t want you to think that I am this insecure girl now—that I have abs because a few people made fun of me, but if I’m completely honest, that’s where my health journey started. And I want you to know that it’s not my genetics that make me look the way that I do—the way I was living was making me “fat”. It’s dedication, bordering on obsession at times. It’s a full-blown PASSION about my health. It’s one of my interests that’s been with me for a long time. Maybe it’s a way I feel in control in the world where we very often aren’t in control. The things I’ve learned help me feel confident and proud of myself. But it’s been quite a journey from then until now.

I didn’t know where to start, but I got the bright idea to go “vegan” because it seemed healthy. I put it in parentheses because it was about the worst version of veganism one could do. I started to see the weight drop on the scale, but my pants were fitting worse—within a few weeks of my new diet I suddenly couldn’t zip my larger pants at all!

I was spending the day with my parents when my mom saw my “vegan diet” I was on, mostly fruit and bread.

“What are you doing?”

I explained my diet, and she laughed. “Sorry, I don’t mean to laugh, but you’re doing the absolute opposite of what you should be doing.”

She explained to me that I should calorie count like I was doing, but that I should focus on eating high-protein foods and vegetables.

I listened to her, and it worked. I was basically eating hot dogs, eggs, and broccoli, but I was losing weight, looking a little better, and fitting in my clothes again.

Fifteen years and two kids later, and I eat a lot differently. Stopped eating hotdogs on the regular, for one! I eat actually HEALTHY, and when I’m trying to trim down I know exactly what healthy foods to eat and what to avoid. And I’m going to share as much as I can while making it as concise as possible.

At the end of this e-book I have a list of meal ideas, but I have great information throughout that you’re gonna want to sift through!

So ABS ARE MADE IN THE KITCHEN, not the gym…

Do I really not work out? Let’s be clear on that…

I have never been a gym person, and if it works for you, more power to you! This book is going to almost have nothing about fitness, because that doesn’t have to be a main factor in having a flat stomach!

I am on my feet quite a lot, and I admit that that has something to do with my thinner frame. When I became a hairdresser after being a stay-at-home mother for five years, I did lose weight, maybe 10-15 lbs in the first year and a half, and kept it off. I went from being very stationary to being on my feet for 8 hours a day. Not actually working out, but moving my body. Sitting is becoming “the new smoking” and increasing the risk of diabetes and some cancers. Getting steps in and finding a way to be active is a crucial part of being healthy!

I find that if I’m crushing it in the gym (every once in a blue moon when I get a random wild hair up my ass), I’m hungrier for days following it. I can’t stop eating, suddenly I’m gaining weight, and I get discouraged! If this is you too, spending hours in the gym every week, feeling hungrier, and not feeling slimmer like you think you should be, maybe there is another solution for you. If you have a good routine at the gym, by no means stop, but it’s a lot on one’s plate to try to cut calories to slim down WHILE building muscle, which increases hunger. Unless you’re training for a bodybuilding competition, that’s a lot to be putting yourself through, and it might be a recipe for failure.

If I do anything, I do a fifteen-minute low-impact workout on YouTube that uses my own body weight. When I’m being good I can be doing that every day, exercising different muscles and not taking a huge chunk of time. And that works for me!

I recommend getting steps in somehow, moving your body in whatever way feels right for you. Consistency in anything is key! If you sit at a desk, get a standing desk. If you have an elevator at work, use the stairs. I live on a third story, and I walk up those flights of stairs probably 6 times a day, whether it’s me, or it’s me walking my dog.

But when you’re trying to actually slim down and get a flatter stomach, if that is the goal (which I’m assuming it is if you’re reading this), and you want to also work out, find something you could see yourself continuing for the rest of your life! That’s what this whole book is about: picking habits you can stick with for the rest of your life!

Workout Ideas:

- Aerobic exercise: brisk walking, running, swimming, dancing, cycling, tennis, jumping rope

- Flexibility exercise: yoga, tai chi, stretching

- Calisthenics (using your own body weight: think plank, push-ups, pull-ups)

- Anaerobic exercise: high-intensity interval training, weightlifting, sprinting (when you’re in a gaining muscle phase, not cutting weight phase)

- Group sports: joining a local kickball team

Starting off small

One of the first things I learned was that I needed to allow myself protein (to keep my muscle)! We all have muscle, but if you don’t eat protein, your muscle deteriorates. That’s why though I was seeing pounds drop on the scale on my “vegan diet,” my clothes were fitting worse. The weight dropping on the scale was actually my muscles going bye-bye.

So don’t drop the protein!!

Good sources of protein: Eggs, Meat (chicken, beef, turkey, lamb, etc.), Fish, Plain Greek yogurt, Lentils, Beans, Tofu, and more.

Incredible Vegan/Vegetarian Protein Option (whether you have an interest in being those or not): A combination of beans, squash, and corn together provides all the essential amino acids, becoming a “complete protein”!

DO drop the sugar or high glycemic foods (I will explain the glycemic index in a chapter of its own).

If you’re eating a lot of processed foods that are high in sugar or white carbs—maybe you wake up in the morning and eat a muffin with a coffee that has premade flavored creamer. These heavily processed creamers are filled with sugar and low-quality oil, a recipe for weight gain, especially in the midsection!

When I started, especially when it came to quitting sugar, I started small. I was drinking cokes every day to avoid the afternoon crash and switched to coffee with sugar and cream. The goal was to quit sugar, so over a month's time I slowly reduced the sugar to none at all. I knew there was sugar in milk, but it took me almost a year to go from lots of cream to drinking coffee completely black. If you drink a 12-ounce soda daily (150 calories vs. black coffee’s 0-10 calories), over and above the calories you expend, you will gain 15 pounds in one year. Small changes like this provide huge results over time.

I’ve been told by people, “I wish I had your genetics! You’re so lucky,” as I’m eating what looks like the healthy dog food you see in commercials (ground meat, vegetables, and quinoa) while they’re eating a slice of pizza. I’ve sat next to one of my own siblings who complained about not looking like me while she poured about six servings of processed sugar-and-soybean-oil-filled creamer into her coffee while I just blinked at her drinking my black coffee. I don’t want to be pushy or lecture anyone. If you’re reading this, you are looking to improve, so I will tell you… If you get really into healthy eating, a lot of people will criticize you, say you’re too crazy about your diet. To stop. “You’re too extreme. Treat yourself!” They’ll say they could never do it. They could never give up their favorite junk food. They might try to actually sabotage you! And when you look great, they sometimes blame their genetics to make themselves feel off the hook. In their mind, it won’t help anyway; they’ll never make the progress you’ve made, so why try? Let them do them; YOU DO YOU, BABYGIRL.

If you’re lacking support:

I do 1-on-1 coaching for this reason. Some people do not have support at home, and if you need me, even just for a session, let me know. :) Email me: Lorrennutritioncoach@gmail.com

Back to low sugar… Maybe drinking coffee black isn’t completely feasible for you. But making habits that you can stick to will make a huge difference for you in the long run. I’m going to share as many ways as I can to help you. Take what information you want, and maybe toss what’s too extreme or not realistic for you. If this book helps you make just a couple of better habits or slightly better choices, it’s worth it for you and me!

But give yourself some grace. Try your best, and if you ever crash—every day is a new day!

*Something that helped me:

If you’re using a scale: I did great during the week (Monday-Friday afternoon), but the weekends were hard for me, so IF I weighed myself on Sunday or Monday morning, aka “the beginning of the week”, I would be greatly discouraged! If this is you, weigh yourself on Friday morning and avoid the scale when you know you might let loose. Get back on your grind Monday and commit to four or five days of giving it your all!

Lower sugar and White Carbs:

We are not meant to consume the amount of sugar that is so readily available or literally shoved down our throats. It’s added to our foods to a degree that wreaks absolute havoc on our bodies.

When you reduce your sugar you’ll see increased energy (which we all seem to be lacking), improved skin health, weight loss, reduced food cravings, improved mental clarity, and a reduced risk of a wide variety of diseases.

We all know that sugar sabotages a healthy diet, but not everyone knows that carbohydrates (bread, baked potato, corn, white rice, and even some healthy carbs) are broken down into the same molecule—glucose, which is also called blood sugar—into your bloodstream.

What raises your blood sugar will make you crash, cause more cravings for sweets and carbs, and cause unwanted weight-gain. I’m in no way telling you to go without carbs for the rest of your life, but the more you know, the more you will succeed when you apply it. If you know sugar is gonna hold your fat, you need to know that bread is going to be processed into sugar as well, and that might not be helping you lose weight. That avocado toast might not be as healthy and weight-loss-promoting as you might think.

What carbs could be sabotaging you?

I knew that my body didn’t agree with bread. No matter what bread I tried, I looked pregnant within a few slices. I got tested for celiac and nothing came up. But so many people are having a reaction to bread and/or gluten, and it seems like an impossible thing to navigate once you start having symptoms. There is a gluten epidemic, and there’s a lot of confusion as to why people have been reacting to it negatively in the last 15 years.

In the '70s, there was a huge change in how they manufactured bread (and probably a few more times since then) when they discovered a way to grow grain at 4x the amount. Farmers were all about this way to make four times the money in the same amount of time. But no one stopped to question if our bodies would be able to process it as easily, and spoiler alert—they weren’t! This is why someone can go to Europe and eat bread there and have zero reactions—it’s closer to what our ancestors ate. Even if you eat bread locally with the least amount of ingredients, many of us will still have digestion problems.

Avoid:

- White flour and products containing it, such as: white bread, biscuits, bagels, pretzels, dumplings, pancakes, waffles, pizzas, many cereals, and crackers.

- White potatoes, whether mashed, boiled, or baked. Also avoid french fries and potato chips.

- Sugar/sweets: cookies, cakes, donuts, candy, pies, ice cream, and sodas.

Eat more of:

- Good choices of whole grains and good carbs are: quinoa, amaranth, buckwheat, millet, steel-cut or old-fashioned oats, whole grain black and wild rice, legumes (chickpeas, lentils, black beans, etc.), sorghum, farro, sweet potatoes, corn, taro, and yuca.

And of course, fresh fruit! I go to the store every other day and make sure I always have fresh fruit available. If this isn’t realistic for you, frozen fruit is a good alternative.

You might’ve seen “Siete Foods” in the grocery store, and they have some good alternatives to flour tortillas and tortilla chips in different options (almond flour, cassava flour, and chickpea flour). But now they’re saying these products might contain lead? This is why minimally processed and organic is the way to go.

Two white carb exceptions:

- Authentic sourdough bread actually ranks low on the glycemic index (52 GI compared to the 95 of a French baguette) and might be an exception to the rule. If you’re gonna continue to eat bread, I recommend sourdough, and if possible, find sourdough with minimal ingredients—or if you wanna get crazy, make your own!

- Whole grain basmati rice has a ranking of 52 on the glycemic index, similar to brown rice’s 50, and compared to traditional short-grain white rice’s 72.

Liquid Calories

Whether you’re partial to sports drinks, sodas, or fruit drinks, each time you indulge, you’re consuming calories derived almost entirely from sugar. Liquid sugars bypass the digestive process altogether, zipping straight into your bloodstream and causing weight gain.

What about booze?

I’m definitely not going to tell you to stop drinking, but choose wisely! A glass of wine, 1.5 ounces of liquor with soda water, or a low-carb/light beer are all “fine.” But steer clear of regular beer! Maltose, the carbohydrate in beer, can raise your blood sugar level faster than any other food except a baked potato. The classic “beer belly” accurately depicts the effects of overconsumption of high glycemic foods and beverages on our bodies. You’re more likely to achieve your weight loss goals quickly if you avoid these liquid calories entirely. However, if you’re going to treat yourself and enjoy cocktails with friends, do so responsibly. :)

Give me the TEA

“Tea should be the national health beverage,” researcher at the American Health Foundation, Dr. John Weisberger claimed. It’s rich in a potent class of antioxidants called polyphenols. Of these polyphenols, EGCG proves to be one of the most impressive antioxidants ever documented. In fact, brewed tea appears to have more antioxidant power than almost any vegetable or fruit. Non-tea drinkers who drank 5 to 6 cups of black tea per day for two weeks appeared to be better equipped to fight off bacterial infections. Apparently, there is an ingredient common to black, green, oolong, and pekoe teas that boosts the immune system’s ability to attack harmful bacteria. Of course, this doesn’t mean tea drinkers will never get sick, but it does mean that they may have a milder case of infection if they do. This beverage is also popular in some of the world’s Blue Zones.

Getting Juicy

Making your own juices can be a much better alternative to store-bought drinks. Juicing helps you incorporate fruits and vegetables into your diet, increasing your intake of vitamins, minerals, and antioxidants. It can give your digestive system a break and aid in weight loss, especially if you focus on higher vegetable content. While you should aim to eat vegetables and fruit daily, juicing can be an additional way to get fruits and veggies in.

Let’s not forget, WATER is your body’s most vital essential nutrient! I start my day with two glasses first thing. Countless studies show that it aids in weight loss by increasing the rate at which people burn calories. A person who increases water intake by 1.5 liters a day could burn an extra 17,400 calories, equivalent to 5 pounds of weight loss per year! That’s a lot of extra water, and maybe it’s unrealistic to have that much extra water every day for you, but make sure you’re drinking enough.

Life-Changing Health Tool with a Very Small Price Tag

When a client told me about a hair follicle food sensitivity test, I was very skeptical. I was experiencing an array of food sensitivity issues from extreme bloating to skin conditions and felt at a loss. I had been saving money for a thousand-dollar food sensitivity test at a local lab that uses a blood sample. I couldn’t imagine they would be able to derive any accurate information from hair follicles... but they can catch murderers and find your estranged siblings through hair follicle tests, so is it really that unlikely? This client shared her test results with me, and it was astounding: it revealed she was deficient in a mineral, and the side effect of that was typically hair loss—a real issue she was currently facing.

It was only $40, so I decided, why not try it? I sent 10 strands of hair close to the root by mail in a plastic baggie, and three weeks later, I was shocked at the results I received.

Several gluten-containing and gluten-free grains popped up, which was no surprise to me. But seeing coconut on the list of no-gos stopped me in my tracks. In my efforts to be healthy, I had been adding a lot of coconut to my diet, and no wonder I felt awful! I suddenly remembered a time when I was probably five years old at a birthday party where I had coconut cake and had a physical reaction. I felt like my throat was closing up! I tugged on someone’s mom’s sleeve and told her I was choking, but she basically ignored me. I had forgotten about this incident until I saw these test results. Removing coconut completely from my diet has made me feel a lot better.

I also noticed wine on the list, which was another shock! I recalled that 10 years earlier, I kept experiencing reactions while dining at a specific restaurant with my family. When I had pizza (remember, bread was a no-go), I was “fine” except for some bloating. If I only drank wine and had a salad, I was fine. However, when I drank wine and ate pizza, I would develop rashes on my chest and get hives around my ears, and no wonder! I was overloading my body with items on my food sensitivity list.

At the very least, this test provides some assistance in where to start with an elimination diet. It’s not perfect, but it is helpful and worth the money.

I started encouraging all my family and friends to try it, and each person found something interesting. Both of my children were lactose intolerant, and dairy popped up for them. My daughter was deficient in inositol, a sugar made by the body and found in foods. A deficiency could cause hair loss (she’s always had thin hair) and eczema (which she’s had for the majority of her life). I believe this deficiency has also contributed to the constant sugar cravings this child has. So I try to give her a lot of citrus fruits, which she loves. Her eczema has gone into remission.

Another person had a lot of metals show up as intolerances. When I commented, “That’s kind of odd,” he said, “No, it’s not! I used to be a welder, and those were metals I was working with. I actually got metal poisoning on the job, so no, that’s not surprising.”

Some people had items pop up that they eat every day. Someone who was drinking hot lemon water every morning had lemon show up as a sensitivity. I think when we hear that certain things are healthy and incorporate them into our routines, we can definitely overdo even a good thing! Some of these items that pop up may be things we are overdoing and might need a break from.

I lost 8 to 10 pounds following the food list it provided me. It’s been a couple of years, and I plan on trying it again to see if anything has changed. I think this is a great tool to have in your health toolbox.

Check My Body Health: https://checkmybodyhealth.com/us/

Use code MAGNOLIA10 for 10% off.

Glycemic Index

The Glycemic Index is a number from 0 to 100 assigned to a food, representing the rise in blood glucose level two hours after consuming that food.

When you are trying to lose weight, especially, you want to eat lower on the glycemic index. Some items on the glycemic index are healthy, like some fruits—so take this information with a grain of salt. You don’t need to avoid any fruit for the rest of your life just because it’s higher on the glycemic index.

Your body will process watermelon better than a heavily processed cereal bar, even if the bar claims to be low in sugar. This is just another tool you can use during your weight loss phase.

*I do not own these images, and were found on precisionnutrition.com

*I do not own these images, and were found on precisionnutrition.com

*I do not own these images, and were found on precisionnutrition.com

Now you have a good guide and several tools to start, but I want to make some points on how to be exceptionally healthy.

Eating Clean and Organic

Clean eating is a dietary approach that focuses on eating minimally processed foods that are as close to their natural state as possible. This is a factor in how I look the way I do. Depending on where you are in your health journey, this might be up your alley.

When you’re eating food in its almost natural state without any additives, preservatives, or added sugars, YOU’RE GOING TO LOOK BETTER. You’re going to slim down, your muscles will be more noticeable, and you’ll be less inflamed and puffy.

I’ve been eating this way for a couple of years, and I didn’t realize how well I ate until a friend stayed with me for a few days and mentioned it. Almost everything I have in my house is a one-ingredient item. I go to the grocery store every two to three days and get all the meat, vegetables, and fruit I need for those days.

I start with produce:

- I pick 2-3 different fruits (blackberries are my current favorite) and 2-3 vegetables (I often buy broccoli, mushrooms, beets, and celery). I try to eat the colors of the rainbow when I remember, but I don’t get too much at one time, or it’ll go bad.

- Then I move to the meat section. I don’t often get the pre-packaged meats with multiple ingredients (I don’t eat many hot dogs anymore, haha). I almost always buy fresh meat that’s only good for a week. If I see a sale, I buy extra and store the rest in my freezer.

- I always have nuts and seeds in the house, so I might get almonds, walnuts, or pumpkin seeds.

- Eggs, but not often, maybe about 6 eggs a month.

- I don’t really buy cheese, but I will eat it when I go out to eat. I almost never have it in the house.

- The only things I get from the inside aisles and always have on hand are rice, quinoa (I love this blend of quinoa, millet, and buckwheat that I get), beans (which I need to stop getting canned), bone broth to cook the quinoa blend in, old-fashioned oatmeal, peanut butter (with no additional ingredients), Truvani protein (5-6 ingredients!), chocolate (can’t help myself, I almost always have some form of chocolate and make my own “trail mix”), salt/pepper/spices/herbs, and extra virgin olive oil.

I also eat organic whenever I can (except for bananas). I didn’t always, but in the last couple of years, I wanted to take my health a step further. I know it’s expensive. Do whatever is right for you. Like I said in the beginning, start small!

Why is it so hard to get to the life you want for yourself?

Manifestation doesn’t work—all by itself. You cannot wish to somehow to get a flat stomach or, say, receive lottery-winning money by sticking a picture of it on your wall, and wishing. Manifesting only works if it results in moving your ass into making things happen!

When I felt unsure of my next steps, I sought guidance from my therapist and my own life coach. I wouldn’t have gotten where I am if it weren’t for their support, helping me to overcome my own mental blocks and pursue the life I wanted. You cannot have life-changing results all by yourself.

Why would you need a life coach?

Because success is not a solo journey! No successful person, whether a movie star, singer, or influencer, has achieved their status alone. Even in the digital age, where becoming a celebrity can happen through a single post, success is without a doubt tied to the support and guidance of others.

You are who you hang out with... Sometimes we get stuck where we are, because our whole world can consist of people who we love, but we don’t necessarily want to be like.

I, too, was skeptical about hiring a life coach. I know there’s a stigma about it. When I hired one for myself, I cringed when I said the words out loud.

“I have a life coach!” gag

But HELLO! It was my small-minded, prideful mindset that kept me stuck in a life I didn't want. What did I truly have to lose? In reality, I had everything to gain.

My coach encouraged me to run toward the things that were making me excited. She made me believe “I had something.” Because I do—BUT SO DO YOU!!! I believe you weren’t put on this earth by accident and God/the Universe/Spirit are conspiring for you. I want to help you get out of your own way!

What’s the difference between a coach and a therapist? Wouldn’t a therapist be better?

A coach is different from a therapist. While therapy is invaluable for healing past traumas and understanding your patterns, coaching is about actionable steps and accountability. My coach didn’t just listen; she directed me, held me accountable, and celebrated my progress.

What you can expect when you coach with me:

I’m a Nutrition and Wellness Coach, but health encompasses much more than just the physical aspect of diet and exercise.

Yes, we will clean up your diet, and I'll meet you exactly where you are. I believe in sustainable progress that lasts a lifetime, without pushing you to dieting extremes. For instance, my own diet has evolved over 12+ years, with continuous improvements each year. Together, we'll set achievable weekly, seasonal, and yearly goals to support your journey.

We’ll also explore:

-Work life balance/Purpose

-Healthy Relationships (family, friends, romantic)

-Abuse recovery and establishing healthy boundaries

-Addiction recovery

-Connection to your spirituality

-Being Creative

-Being accepting of your sexuality

-Environmental Factors (removing toxic items from the household, creating a good living space)

-Mental Health

-Healthy views on Money without blocks

Together, we’ll transform your life, bringing gratitude, pleasure, and service to the forefront!! And I am so excited to meet with you!

Request a session with me: https://lorrennutritioncoa.wixsite.com/my-site

Next chapter, please continue…

Tips from the Blue Zones

A blue zone is a region of the world where people live exceptionally longer than others. Most of these places around the world seem to have a few things in common. They eat a lot of plant-based foods, low amounts of dairy, they live active lifestyles, and they have a strong sense of family or community.

Sadly, in recent years, some of the blue zones are disappearing as fast food places start to move in and grocery stores begin to carry lots of processed foods.

We aren’t going to get the full experience of these cultures and foods unless we travel, but we can incorporate some of their foods and try to add variety to our diet with blue zones as inspiration. Here are some interesting foods you could incorporate:

Okinawa, Japan:

- Purple sweet potato

- Tofu (Okinawan tofu is special and has a higher concentration of protein and good fat than other places around the world, so be conscientious about that)

- Seaweed (so don’t give up sushi! You can also buy “organic dulse granules” ground dry seaweed that can be added to any food)

- Leafy greens

- Fresh fish

- Mugwort

- Goya

They eat a wide variety of foods and use food as “medicine,” which might be a huge contributor to their long lives. They also have a cultural “rule of thumb” to stop eating when they are “80% full.”

Sardinia, Italy:

- Sourdough bread (it contains lactobacillus, which lowers the glycemic load of an entire meal, lowering sugar absorption. I personally don’t eat bread on a regular basis, and I believe our ingredients have been very genetically modified in the States. Still, if you’re going to eat bread, sourdough is the way to go)

- Beans

- Garden vegetables and homemade vegetable soup

- Fruits

They do a lot of walking, especially up and down stairs in their homes and hills! Maybe this is motivation to skip the elevators and walk the stairs.

Ikaria, Greece:

- Mediterranean diet (my favorite!)

- Legumes

- Fish

- Eggs

- Leafy greens

- Herbal tea

- Garlic

- Unpasteurized honey (apparently, boiling it destroys the nutrients, and most of our honey we buy has been boiled?)

- Wine (which is natural without added chemicals) is a big part of their culture

Nicoya, Costa Rica:

- Homemade corn tortillas

- Black beans (contain the same antioxidants that are in blueberries)

- White rice

- A variety of squash, yams, papaya, bananas, and pejibayes

- Meat, fish, and poultry only make up 5% of the usual diet

A combination of beans, squash, and corn together provides all the essential amino acids and becomes a “complete protein,” according to Dan Buettner in “Live to 100” S01E03 on Netflix. I’m SHOOK!

There weren’t many similarities regarding food in the blue zones—there was no one magic thing they all ate, but they did have similarities in lifestyle: they didn’t “work out” but were active, they kept a good group of friends (loneliness can shorten your life by 15 years?!), many had religious cultures (having belief in a higher power can increase your life by 7 years?), and people in the blue zones prioritize their romantic partners, which might extend their lives. 

MEAL IDEAS

BREAKFAST

Greek-inspired Breakfast Salad

Calories: 380 Prep: 5 min

Ingredients

2 cups mixed greens

2 large eggs, hard-boiled

1/2 cup cherry tomatoes, halved

1/4 cup diced cucumber

2 top regular feta cheese

Tips

Swap feta for avocado to make dairy free

Ground Turkey Breakfast Scramble

Calories: 370 Prep: 5 min

Ingredients

4 oz lean ground turkey

2 large eggs

1 tsp olive oil

1/2 medium avocado (optional)

Dash salt and pepper

Tips

Scramble in your favorite veggies to increase fiber and nutrient density. Maybe peppers and spinach.

Overnight Oats

Calories: 430 Prep: 2 min

Ingredients

1 cup 1% milk (or oat or almond milk)

1/2 cup diced fruit (berries, apple, or peach)

1/2 cup dried oatmeal

Dash of chia seeds

1 tsp maple syrup or honey

Tips

Add greek yogurt for additional protein.

Mediterranean Scramble

Calories: 200 Prep: 5 min

Ingredients

2 large eggs

1 cup baby spinach

1/4 cup chopped tomatoes or sun-dried tomatoes

1 tsp olive oil

Dash salt and pepper

Tips

Add 1/2 to 1 cup of fruit as a side to increase calories and ramp up nutritional value.

Berry and Yogurt Bowl

Calories: 350 Prep: 5 min

Ingredients

1 cup greek yogurt

1/2 cup mixed berries (blueberries, strawberries, or raspberries)

1 tsp honey

1/4 tsp cinnamon

1/4 cup pumpkin seeds

Tips

Substitute coconut or almond milk-based to make dairy-free.

Almonds, walnuts, or other nuts may be substituted for pumpkin seeds.

Berry and Banana Smoothie

Calories: 320 Prep: 5 min

Ingredients

1 cup 1% milk (or substitute)

1/2 cup mixed berries

1/2 banana

1 scoop dairy-free protein powder (optional)

Ice

Tips

Sub 1/4 cup greek or coconut yogurt for protein powder.

Top with granola for a boost of calories and carbs.

LUNCH/DINNER

Baked Fish or Chicken with Zucchini

Calories: 280 Prep: 20 min

Ingredients

4 oz white fish filet (e.g., tilapia or cod) or chicken

1/2 cup chopped zucchini

1/2 lemon

1 tosp olive oil

Dash salt and pepper

Directions

Step 1

Preheat oven to 375°F (190°C).

Step 2

Season fish filet or chicken breast with salt and pepper, and place in a baking dish.

Step 3

Arrange zucchini slices around the fish or chicken.

Step 4

Drizzle with olive oil and squeeze lemon juice over the fish and artichokes.

Step 5

Bake for 15-20 minutes, or until fish or chicken is cooked through.

Chicken Skewers with Steamed Broccoli

Calories: 450 Prep: 5 min

Ingredients

4 oz cooked chicken, cut into chunks

2 cups fresh broccoli florets

1 tbsp olive oil

Salt and pepper

Wooden skewers

Directions

Step 1

Preheat a grill pan over medium heat and grease with olive oil.

Step 2

Thread chicken chunks onto skewers and season with salt and pepper.

Step 3

Grill skewers for 3-4 minutes per side, or until grill marks appear.

Step 4

tender.

Steam broccoli in a steamer or microwave until

Step 5

Serve grilled chicken skewers with steamed broccoli.

Chicken and Veggie Salad

Calories: 450 Prep: 5 min

Ingredients

4 oz grilled chicken breast, diced

2 cups mixed greens

1/4 cup diced cucumber

1 tbsp balsamic vinegar

1/2 medium avocado, diced (optional)

Directions

Step 1

Assemble salad by placing mixed greens on a plate.

Step 2

Top with diced chicken, cucumber, and avocado, if using.

Step 3

Drizzle balsamic vinegar over the salad.

Tips

Substitute black beans for chicken breast to make vegetarian.

Egg Salad Lettuce Wraps

Calories: 400 Prep: 5 min

Ingredients

4 large hard-boiled eggs, chopped

1/4 cup diced celery

1/4 cup diced onion

2-3 large lettuce leaves

1 tbsp mayonnaise (optional)

Directions

Step 1

In a medium bowl, mix chopped eggs, celery, onion, and mayonnaise, if using.

Step 2

Divide the egg salad mixture among lettuce leaves and wrap up to serve.

Tips

Substitute dairy-free mayonnaise to make vegetarian.

Use lemon juice and parsley instead of mayonnaise for fewer calories and a different burst of flavor.

Grilled Chicken Wraps

Calories: 356

Prep: 5 min

Ingredients

4 oz chicken breast, sliced

2 larges lettuce leaves

1/8 cup sliced onion

1/8 cup diced tomato

Dash salt and pepper

Directions

Step 1

Heat a non-stick pan over medium heat and cook chicken slices through, approximately 3-5 minutes each side.

Step 2

Slice and dice onions and tomatoes.

Step 3

Place cooked chicken, onion and tomato on a lettuce leaf or wrap.

Step 4

Season with salt and pepper.

Step 5

Wrap up and serve.

Ground Turkey Stir-Fry with Broccoli

Calories: 480 Prep: 10 min

Ingredients

4 oz ground turkey

2 cups chopped broccoli

1/2 cup sliced onion

1 tbsp olive oil

Dash salt and pepper

Directions

Step 1

olive oil.

Heat a non-stick pan over medium heat and add

Step 2

Add turkey and onion to the pan, cooking until browned and onion is tender.

Step 3

Add chopped broccoli to the pan and cook until desired tenderness.

Step 4

Season with salt and pepper.

Tips

Add garlic or your other favorite herbs for extra flavor.

Ground Turkey and Vegetable Skillet

Calories: 340 Prep: 10 min

Ingredients

4 oz ground turkey

2 cups chopped spinach

1/2 cup diced onion

1 tbsp olive oil

Dash salt and pepper

Directions

Step 1

olive oil.

Heat a non-stick pan over medium heat and add

Step 2

Add turkey sausage and onion to the pan, cook until sausage is browned and onion is tender.

Step 3

is wilted.

Add chopped kale to the pan and cook until spinach

Step 4

Season with salt and pepper.

Tips

Add 1/2 cup peppers for additional fiber and flavor.

Include a 1/2 cup cooked brown rice or quinoa for additional carbs and calories.

Lentil and Vegetable Stew

Calories: 500 Prep: 5 min

Ingredients

1 cup cooked lentils

2 cups vegetable broth

1 cup diced zucchini

1/2 cup diced carrots

1/2 cup diced onion

Directions

Step 1

In a medium saucepan, combine cooked lentils, vegetable broth, zucchini, carrots, and onion.

Step 2

Bring to a boil, then reduce heat and simmer for 10 minutes until vegetables are tender.

Step 3

Serve hot.

Tips

Cook lentils ahead of time to make this meal a breeze.

Add your favorite fresh herbs for additional flavor.

Mediterranean Chicken Salad

Calories: 400 Prep: 5 min

Ingredients

4 oz cooked chicken

1/4 cup diced red onion

1/4 cup diced cucumber

1 tosp olive oil

1/2 lemon

Directions

Step 1

In a medium bowl, mix cooked chicken, red onion, and cucumber.

Step 2

Drizzle with olive oil and squeeze lemon juice over the salad. Toss to combine.

Tips

Cook and shred chicken ahead of time for a better blended salad.

Add fresh parsley or chives for an additional flavor boost.

Pan-Seared Salmon or Chicken with

Broccoli

Calories: 385 Prep: 15 min

Ingredients

4 oz salmon or chicken filet

1/2 cup chickpeas

2 cups broccoli, chopped

Squeeze lemon juice

1 tbsp olive oil

Dash salt and pepper

Directions

Step 1

olive oil.

Heat a non-stick pan over medium heat and add

Step 2

Season salmon or chicken with salt and pepper and add to pan.

Step 3

Cook for 4-5 minutes per side, or until cooked to desired doneness.

Step 4

In the same pan, add broccoli and cook for 3-5 minutes or until desired tenderness.

Step 5

Serve salmon or chicken with broccoli and a squeeze of lemon juice.

Tips

Substitute brown rice or quinoa for chickpeas, if preferred.

Substitute fried tofu to make vegetarian.

Tomato and Cucumber Salad with Grilled Chicken

Calories: 420 Prep: 5 min

Ingredients

4 oz grilled chicken breast, sliced

1/2 cup chopped cucumber

1/2 cup chopped tomato

1 tbsp balsamic vinegar

1 tbsp olive oil

Directions

Step 1

In a medium bowl, combine cucumber and tomato.

Step 2

combine.

Drizzle with balsamic vinegar and olive oil. Toss to

Step 3

Top salad with diced grilled chicken.

Tips

Serve with 1/4 cup nonfat Greek yogurt on the side to amp up the protein.

Add salt and pepper or other herbs to taste.

Tuna Salad Lettuce Wraps

Calories: 420 Prep: 5 min

Ingredients

1 can of tuna, 5 oz, drained

1/4 cup diced onion

1/4 cup diced celery

2-3 large lettuce leaves

1 tbsp light mayonnaise

Directions

Step 1

In a medium bowl, mix tuna, onion, celery, and mayonnaise, if using.

Step 2

Divide tuna mixture among lettuce leaves and wrap up to serve.

Tips

Substitute lemon juice and black pepper for a lighter-calorie option.

Tuna and Vegetable Salad

Calories: 237 Prep: 5 min

Ingredients

1 can of tuna, 5 oz, drained

2 cups mixed greens

1/2 cup diced cucumber

1/2 cup chopped tomato

1 tosp balsamic vinegar

Directions

Step 1

Assemble salad by placing mixed greens on a plate.

Step 2

Top with grilled tuna, cucumber, and tomato.

Step 3

Drizzle balsamic vinegar over the salad.

Tips

Add 1/4 cup crumbled blue cheese or feta for a 120 calorie boost.

Top with 1/4 of a small avocado for additional good fat.

Turkey and Spinach Salad

Calories: 250 Prep: 5 min

Ingredients

4 oz cooked ground turkey

2 cups baby spinach

1/2 cup tomato

1/4 cup diced cucumber

1 tosp balsamic vinegar

Directions

Step 1

Assemble salad by placing baby spinach on a plate.

Step 2

Top with ground turkey, tomato, and cucumber.

Step 3

Drizzle balsamic vinegar over the salad.

Tips

Add in other favorite raw veggies of your choice to increase fiber and nutrients.

White Bean and Spinach Salad

Calories: 390 Prep: 5 min

Ingredients

1 cup canned white beans, drained and rinsed

2 cups fresh spinach

1/4 cup diced red onion

1 tbsp olive oil

1 tbsp lemon juice

Directions

Step 1

In a medium bowl, mix white beans, spinach, and red onion.

Step 2

Drizzle with olive oil and lemon juice, and toss to combine.

Tips

Top with fresh parsley for additional flavor.

Prepare ahead of time to make an easy grab-and-go meal.

Cauliflower Fried Rice

Calories: 450 Prep: 15 min

Ingredients

1 medium head cauliflower

1½ tablespoons sesame oil (or vegetable oil)

1 small onion, finely chopped

2 cloves garlic, minced

1 cup mixed vegetables (such as carrots, peas, and corn)

2 tablespoons low-sodium soy sauce (or tamari for gluten-free)

2 green onions, chopped (for garnish)

Salt and pepper to taste

2 large eggs, scrambled (or 4 ounces/ 115 grams of tofu for a vegan option)

Directions

Step 1

Cut the cauliflower into florets and place them in a food processor. Pulse until the cauliflower resembles rice-like grains.

Step 2

In a large skillet or wok, heat 1 tablespoon of sesame oil over medium heat. Add the chopped onion and minced garlic, and sauté until the onion becomes translucent.

Step 3

Add the cauliflower rice and mixed vegetables to the skillet. Stir-fry for about 5-7 minutes until the vegetables are tender.

Step 4

Push the cauliflower mixture to one side of the skillet and create an empty space. If using eggs, scramble them in the empty space until cooked.

Step 5

Mix the scrambled eggs into the cauliflower mixture.

Step 6

Stir in the soy sauce and season with salt and pepper to taste.

Step 7

Drizzle the remaining ½ tablespoon of sesame oil over the fried rice and toss well.

Step 8

Garnish with chopped green onions and serve hot.

Greek Pasta Salad

Calories: 400 Prep: 15 min

Ingredients

8 ounces (225g) pasta (such as penne or fusilli OR preferably quinoa-pasta substitute), cooked according to package instructions

1 cup cherry tomatoes, halved

1 cucumber, diced

1/2 red onion, thinly sliced

1/2 cup Kalamata olives, pitted and halved

1/2 cup crumbled feta cheese

2 tablespoons extra-virgin olive oil

2 tablespoons lemon juice

1 teaspoon dried oregano

Salt and pepper to taste

Optional: chopped fresh parsley for garnish

Directions

Step 1

In a large bowl, combine the cooked pasta, cherrytomatoes, cucumber, red onion, Kalamata olives, and crumbled teta cheese.

Step 2

In a small bowl, whisk together the olive oil, lemon juice, dried oregano, salt, and pepper.

Step 3

Pour the dressing over the pasta salad and toss well to combine, ensuring all ingredients are coated.

Step 4

Taste and adjust seasonings as needed.

Step 5

If desired, garnish with chopped fresh parsley.

Step 6

Refrigerate the Greek Pasta Salad for at least 1 hour to allow flavors to meld.

Step 7

Serve chilled as a refreshing side dish or a light lunch.

Greek Salad Wrap

Calories: 300 Prep: 5 min

Ingredients

1 large whole wheat tortilla (or Siete Brand substitute)

1 cup mixed salad greens

½ cup cucumber, diced

½ cup cherry tomatoes, halved

3 tablespoons feta cheese (optional)

1 tablespoon olive oil

1 tablespoon vinegar (such as balsamic or red wine vinegar)

Directions

Step 1

Lay the tortilla flat on a clean surface.

Step 2

Layer the mixed salad greens, diced cucumber, cherry tomatoes, and feta cheese (if using) on top of the tortilla.

Step 3

Roll the tortilla tightly, tucking in the sides as you go.

Egg Salad Lettuce Wraps

Calories: 400 Prep: 5 min

Ingredients

4 large hard-boiled eggs, chopped

1/4 cup diced celery

1/4 cup diced onion

2-3 large lettuce leaves

1 tosp mayonnaise (optional)

Directions

Step 1

In a medium bowl, mix chopped eggs, celery, onion, and mayonnaise, if using.

Step 2

Divide the egg salad mixture among lettuce leaves and wrap up to serve.

Tips

Substitute dairy-free mayonnaise to make vegetarian.

Use lemon juice and parsley instead of mayonnaise for fewer calories and a different burst of flavor.

Greek-inspired Breakfast Salad

Calories: 380 Prep: 5 min

Ingredients

2 cups mixed greens

2 large eggs, hard-boiled

1/2 cup cherry tomatoes, halved

1/4 cup diced cucumber

2 top regular feta cheese

Directions

Step 1

Assemble salad by placing mixed greens on a plate.

Step 2

Top with halved cherry tomatoes, diced cucumber, and sliced hard-boiled eggs.

Step 3

Sprinkle with feta cheese.

Tips

Swap feta for avocado to make dairy-free.

Omit feta entirely to save 160 calories.

Chickpea Salad Wraps

Calories: 450 Prep: 10 min

Ingredients

1 can (15 ounces) chickpeas, drained and rinsed

1/4 cup diced red bell pepper

1/4 cup diced cucumber

2 tablespoons diced red onion

2 tablespoons chopped fresh parsley

2 tablespoons lemon juice

2 tablespoons olive oil

1 teaspoon Dijon mustard

Whole wheat tortillas or lettuce leaves for wrapping

Optional toppings: sliced avocado, sliced tomatoes, sprouts

Directions

Step 1

In a medium-sized bowl, mash the chickpeas with a fork or potato masher until some are crushed and some are still whole.

Step 2

Add the diced red bell pepper, diced cucumber, diced red onion, and chopped parsley to the bowl with mashed chickpeas.

Step 3

In a separate small bowl, whisk together the lemon juice, olive oil, Dijon mustard, salt, and pepper to make the dressing.

Step 4

Pour the dressing over the chickpea mixture and toss to combine all the ingredients well.

Step 5

Taste and adjust the seasoning if needed.

Step 6

Cover the bowl and refrigerate the chickpea salad for at least 30 minutes to allow the flavors to meld together.

Step 7

To assemble the wraps, place a scoop of the chilled chickpea salad onto a whole wheat tortilla or a lettuce leaf. Add any optional toppings if desired.

Step 8

Roll up the wrap tightly and cut in half if desired.

Step 9

Serve the Chickpea Salad Wraps as a delicious and nutritious lunch or light dinner option.

Lemon Garlic Chicken with Broccoli

Calories: 660 Prep: 15 min

Ingredients

4 oz boneless, skinless chicken breast

2 cups fresh broccoli

1/2 cup brown rice

1 tosp olive oil

1/2 lemon

1 garlic clove, minced

Directions

Step 1

Boil water and cover rice to simmer.

Step 2

olive oil.

Heat a non-stick pan over medium heat and add

Step 3

to pan.

Season chicken breast with salt and pepper and add

Step 4

Cook chicken for 4-5 minutes per side, or until cooked through.

Step 5

In the same pan, add broccoli, minced garlic, and lemon juice, cook for 3-5 minutes.

Step 6

wedges.

Serve chicken with broccoli and remaining lemon

Tips

Substitute quinoa for brown rice, if preferred.

Top with Greek yogurt for extra protein and calories.

Mediterranean Chickpea Salad

Calories: 435 Prep: 5 min

Ingredients

1 cup canned chickpeas, drained and rinsed

1/2 cup chopped cucumber

1/2 cup halved cherry tomatoes

1 tosp olive oil

Lemon juice to taste

Directions

Step 1

In a medium bowl, combine chickpeas, cucumber, and cherry tomatoes.

Step 2

Drizzle with olive oil and squeeze lemon juice over the salad. Toss to combine.

Tips

Add parsley or other fresh herbs for additional flavor.

Mediterranean Stuffed Bell Peppers

Calories: 510 Prep: 5 min

Ingredients

1 large red bell pepper, halved and deseeded

1 cup cooked quinoa or brown rice

1/2 cup canned chickpeas, drained and rinsed

1/4 cup diced red onion

1 tosp olive oil

Directions

Step 1

Preheat oven to 375°F (190°C).

Step 2

In a medium bowl, combine quinoa or brown rice, chickpeas, red onion, and olive oil.

Step 3

Stuff quinoa mixture into bell pepper halves and place on a baking sheet.

Step 4

Bake for 20-25 minutes until bell peppers are tender.

Tips

Add 2 oz ground turkey for additional protein.

Caprese Stuffed Portobello Mushrooms

Calories: 420 Prep: 10 min

Ingredients

4 large portobello mushrooms

2 medium tomatoes, sliced

8 ounces fresh mozzarella cheese, sliced

1/4 cup fresh basil leaves, torn

2 tablespoons balsamic vinegar

2 tablespoons olive oil

2 cloves garlic, minced

Salt and pepper to taste

Optional: balsamic glaze for drizzling

Directions

Step 1

Preheat your oven to 400°F (200°C).

Step 2

Clean the portobello mushrooms and remove the stems. Place them on a baking sheet, gill-side up.

Step 3

In a small bowl, whisk together the balsamic vinegar, olive oil, minced garlic, salt, and pepper.

Step 4

Brush the mixture over the mushrooms, coating them evenly.

Step 5

Layer the sliced tomatoes, mozzarella cheese, and torn basil leaves on top of the mushrooms.

Step 6

Bake in the preheated oven for about 15-20 minutes until the mushrooms are tender and the cheese has melted and started to brown.

Step 7

Remove from the oven and let them cool slightly.

Step 8

Drizzle with balsamic glaze, if desired.

Step 9

Serve the Vegetarian Caprese Stuffed Portobello Mushrooms as a delicious and satisfying meal.

Greek-Style Baked Eggplant

Calories: 475 Prep: 15 min

Ingredients

2 large eggplants

1 can (14 ounces) diced tomatoes, drained

1/2 cup crumbled feta cheese

1/4 cup chopped Kalamata olives

3 tablespoons olive oil

3 cloves garlic, minced

1 teaspoon dried oregano

Salt and pepper to taste

Fresh parsley for garnish (optional)

Directions

Step 1

Preheat your oven to 375°F (190°C).

Step 2

Slice the eggplants in half lengthwise, and use a spoon to scoop out some of the flesh to create a hollow in each half.

Step 3

In a bowl, mix together the diced tomatoes, crumbled feta cheese, chopped Kalamata olives, 2 tablespoons of olive oil, minced garlic, dried oregano, salt, and pepper.

Step 4

Spoon the tomato, feta, and olive mixture into the hollow of each eggplant half, filling them generously.

Step 5

Drizzle the remaining 1 tablespoon of olive oil over the stuffed eggplants.

Step 6

Place the stuffed eggplant halves on a baking sheet lined with parchment paper.

Step 7

Bake in the preheated oven for about 35-40 minutes until the eggplant is tender and the filling is heated through.

Step 8

Remove from the oven and let them cool slightly.

Step 9

Garnish with fresh parsley, if desired.

Step 10

Serve the Stuffed Eggplants as a satisfying and flavorful main dish or a hearty side.

Step 11

Garnish with fresh parsley, if desired, and serve the Vegetarian Greek-Style Baked Eggplant as a flavorful, satisfying meal.

Lemon Herb Turkey with Steamed Green Beans (approx. 20g

protein)

Calories: 420 Prep: 5 min

Ingredients

4 oz ground turkey, sliced

2 cups fresh green beans

1 tbsp olive oil

1 lemon

1/2 tsp dried Italian herbs

Directions

Step 1

Heat a pan over medium heat and add olive oil.

Step 2

Season turkey with salt, pepper, and Italian herbs.

Step 3

Cook turkey for 5 minutes or until cooked through, stirring regularly.

Step 4

Steam the green beans in a steamer or microwave until tender.

Step 5

Serve grilled tofu with steamed green beans and lemon wedges.

Baked Fish or Chicken with Zucchini

Calories: 280 Prep: 20 min

Ingredients

4 oz white fish filet (e.g., tilapia or cod) or chicken

1/2 cup chopped zucchini

1/2 lemon

1 tbsp olive oil

Dash salt and pepper

Directions

Step 1

Preheat oven to 375°F (190°C).

Step 2

Season fish filet or chicken breast with salt and pepper, and place in a baking dish.

Step 3

Arrange zucchini slices around the fish or chicken.

Step 4

Drizzle with olive oil and squeeze lemon juice over the fish and artichokes.

Step 5

Bake for 15-20 minutes, or until fish or chicken is cooked through.

Ground Turkey and Cauliflower Rice Stir-Fry

Calories: 500 Prep: 10 min

Ingredients

4 oz ground turkey

2 cups cauliflower rice

1 cup diced zucchini

1 tbsp olive oil

Dash salt and pepper

Directions

Step 1

olive oil.

Heat a non-stick pan over medium heat and add

Step 2

Add ground beef and season with salt and pepper.

Cook until browned.

Step 3

Add cauliflower rice and zucchini to the pan, cook until vegetables are tender.

Step 4

Serve hot.

Tips

Top with sliced almonds for additional protein and good fat.

SNACKS

Fresh Fruit and Seed Mix

Calories: 180 Prep: 2 min

Ingredients

1/2 cup diced fresh fruit (berries, apple, or peach)

1/4 cup pumpkin seeds OR nuts

Air-Popped Popcorn

Calories: 100 Prep: 2 min

Ingredients

3 cups air-popped popcorn

Directions

Step 1

Enjoy air-popped popcorn as a snack.

Tips

Spread this snack throughout the day to help stay full!

Toss in 1 tsp of olive oil for a light seasoning and good fat.

Apple Slices with Almond or Peanut Butter

Calories: 185 Prep: 5 min

Ingredients

1 medium apple, sliced

1 tablespoon almond butter

Directions

Step 1

Arrange the apple slices on a plate.

Step 2

Serve with a side of almond butter for dipping.

Cucumber (or carrot) Sticks with Hummus

Calories: 200 Prep: 2 min

Ingredients

3-4 cucumber sticks

1/4 cup hummus

Directions

Step 1

Serve cucumber sticks with hummus for dipping.

Tips

Add carrots or celery for other dipping options.

Baked Sweet Potato Fries

Calories: 180 Prep: 10 min

Ingredients

2 large sweet potatoes

2 tablespoons olive oil

1 teaspoon paprika

1/2 teaspoon garlic powder

1/2 teaspoon salt

1/4 teaspoon black pepper

Directions

Step 1

Preheat the oven to 425°F (220°C) and line a baking sheet with parchment paper.

Step 2

Wash and peel the sweet potatoes. Cut them into long, thin strips to resemble fries.

Step 3

In a large bowl, toss the sweet potato strips with olive oil, paprika, garlic powder, salt, and black pepper until well coated.

Step 4

Arrange the seasoned sweet potato fries in a single layer on the prepared baking sheet.

Step 5

Bake for about 25-30 minutes, flipping halfway through.

Step 6

Remove from the oven and let them cool slightly before serving.

Homemade Trail Mix

Calories: 300 Prep: 2 min

Ingredients

1/4 cup pumpkin seeds (or nuts such as almonds, walnuts, and cashews)

1/4 cup dried fruit of choice if preferred

1/4 cup unsweetened coconut flakes or dark chocolate

Directions

Step 1

Combine pumpkin seeds, dried fruit, and coconut flakes in a small bowl or baggie.

Tips

Add trail mix to 1 cup of greek yogurt in a mason jar for a heartier snack.