mk0precisionathmejxw.kinstacdn.com...2020/05/02 · banana with peanut butter 5 minutes banana...

https://www.precisionathletics.ca/


Eggs n' Guac Breakfast Bowl Post Workout GreenSmoothie

Post Workout GreenSmoothie

Post Workout GreenSmoothie

Banana with Peanut Butter Salt n' Vinegar Hard BoiledEggs

Pistachios

Greek Kale Chickpea Salad

Hummus Dippers Banana with Peanut Butter Banana with Peanut Butter Pistachios

One Pan Salmon with GreenBeans & Roasted Tomato

One Pan Paleo Plate Slow Cooker StuffedPeppers

Steak with Balsamic Jus Slow Cooker Honey GarlicChicken

Eggs n' Guac Breakfast Bowl

Greek Kale Chickpea Salad Salt n' Vinegar Hard BoiledEggs

One Pan Salmon with GreenBeans & Roasted Tomato

One Pan Paleo Plate Slow Cooker StuffedPeppers

Steak with Balsamic Jus

Hummus Dippers


1457

92g

Saturated 18g

Trans 0g

Polyunsaturated 21g

Monounsaturated 45g

101g

Fiber 30g

Sugar 33g

72g

Cholesterol 467mg

Sodium 973mg

Potassium 3620mg

Vitamin A 12291IU

Vitamin C 206mg

Calcium 468mg

Iron 12mg

Vitamin D 85IU

Vitamin E 13mg

Thiamine 0.9mg

Riboflavin 1.9mg

Niacin 21mg

Vitamin B6 3.1mg

Folate 617µg

Vitamin B12 5.7µg

Phosphorous 1131mg

Magnesium 369mg

1418

82g

Saturated 16g

Trans 0g

Polyunsaturated 18g

Monounsaturated 40g

88g

Fiber 30g

Sugar 20g

93g

Cholesterol 549mg

Sodium 1148mg

Potassium 3957mg

Vitamin A 22134IU

Vitamin C 272mg

Calcium 508mg

Iron 13mg

Vitamin D 86IU

Vitamin E 12mg

Thiamine 1.1mg

Riboflavin 2.0mg

Niacin 28mg

Vitamin B6 3.7mg

Folate 636µg

Vitamin B12 5.9µg

Phosphorous 1329mg

Magnesium 351mg

1235

58g

Saturated 12g

Trans 0g

Polyunsaturated 12g

Monounsaturated 26g

104g

Fiber 26g

Sugar 44g

92g

Cholesterol 586mg

Sodium 2404mg

Potassium 3745mg

Vitamin A 15949IU

Vitamin C 277mg

Calcium 403mg

Iron 11mg

Vitamin D 109IU

Vitamin E 12mg

Thiamine 0.8mg

Riboflavin 1.9mg

Niacin 28mg

Vitamin B6 3.8mg

Folate 415µg

Vitamin B12 2.9µg

Phosphorous 1267mg

Magnesium 340mg

1704

108g

Saturated 29g

Trans 0g

Polyunsaturated 19g

Monounsaturated 47g

108g

Fiber 30g

Sugar 49g

92g

Cholesterol 240mg

Sodium 1899mg

Potassium 4195mg

Vitamin A 12880IU

Vitamin C 227mg

Calcium 501mg

Iron 15mg

Vitamin D 28IU

Vitamin E 13mg

Thiamine 1.2mg

Riboflavin 1.7mg

Niacin 22mg

Vitamin B6 4.1mg

Folate 486µg

Vitamin B12 5.7µg

Phosphorous 1369mg

Magnesium 428mg

1687

109g

Saturated 32g

Trans 0g

Polyunsaturated 17g

Monounsaturated 48g

69g

Fiber 19g

Sugar 30g

116g

Cholesterol 695mg

Sodium 2100mg

Potassium 3381mg

Vitamin A 12354IU

Vitamin C 167mg

Calcium 483mg

Iron 14mg

Vitamin D 86IU

Vitamin E 11mg

Thiamine 1.1mg

Riboflavin 2.1mg

Niacin 22mg

Vitamin B6 3.7mg

Folate 447µg

Vitamin B12 6.5µg

Phosphorous 1564mg

Magnesium 348mg

54%

27%

19%

51%

24%

25%

40%

32%

28%

55%

24%

21%

57%

16%

27%


Magnesium 369mg

Zinc 7mg

Selenium 96µg

Magnesium 351mg

Zinc 7mg

Selenium 121µg

Magnesium 340mg

Zinc 8mg

Selenium 94µg

Magnesium 428mg

Zinc 12mg

Selenium 65µg

Magnesium 348mg

Zinc 12mg

Selenium 121µg


Avocado

Banana

Lemon

All Natural Peanut Butter

Black Pepper

Chili Powder

Cumin

Dried Basil

Pistachios

Sea Salt

Sea Salt & Black Pepper

Slivered Almonds

Baby Spinach

Broccoli

Brussels Sprouts

Carrot

Cauliflower

Celery

Cherry Tomatoes

Cucumber

Fresh Dill

Garlic

Green Beans

Green Bell Pepper

Kale Leaves

Red Onion

Sweet Potato

Tomato

Yellow Bell Pepper

Yellow Onion

Chickpeas

Organic Salsa

Coconut Flour

Raw Honey

Beef Tenderloin

Chicken Breast

Chicken Thighs

Extra Lean Ground Turkey

Feta Cheese

Hummus

Salmon Fillet

Apple Cider Vinegar

Balsamic Vinegar

Coconut Oil

Dijon Mustard

Extra Virgin Olive Oil

Egg

Protein Powder

Water


Eggs n' Guac Breakfast Bowl15 minutes

Egg

Avocado

Lemon (juiced)

Sea Salt & Black Pepper (to taste)

Baby Spinach

Red Onion (thinly sliced)


384

31g

Saturated 6g

Trans 0g

Polyunsaturated 5g

Monounsaturated 18g

13g

Fiber 8g

Sugar 2g

16g

Cholesterol 372mg

Sodium 197mg

Potassium 987mg

Vitamin A 6314IU

Vitamin C 32mg

Calcium 131mg

Iron 4mg

Vitamin D 82IU

Vitamin E 5mg

Thiamine 0.1mg

Riboflavin 0.7mg

Niacin 2mg

Vitamin B6 0.6mg

Keep refrigerated in an air-tight container up to 3 days.

Hard boil your eggs in advance to save time.

Add chili flakes.

Skip the eggs and add cooked chickpeas instead.

Try adding hot sauce, sunflower seeds, pumpkin seeds or hemp hearts.

Place eggs in a pot of cold water, bring to a boil, then simmer for 5-6 minutes.Peel the eggs and slice in half.

Make guacamole by mashing avocado and mixing with lemon, sea salt andpepper to taste.

Divide spinach into bowls and top with guacamole, egg, red onion and oliveoil. Enjoy!


Folate 249µg

Vitamin B12 0.9µg

Phosphorous 284mg

Magnesium 90mg

Zinc 2mg

Selenium 32µg


Post Workout Green Smoothie5 minutes

Protein Powder (vanilla)

Water (cold)

Avocado

Banana (frozen)

Baby Spinach

182

8g

Saturated 1g

Trans 0g

Polyunsaturated 1g

Monounsaturated 5g

20g

Fiber 6g

Sugar 8g

12g

Cholesterol 2mg

Sodium 51mg

Potassium 683mg

Vitamin A 2924IU

Vitamin C 19mg

Calcium 119mg

Iron 1mg

Vitamin D 0IU

Vitamin E 2mg

Thiamine 0.1mg

Riboflavin 0.4mg

Niacin 2mg

Vitamin B6 0.5mg

Folate 115µg

Vitamin B12 0.3µg

Use kale instead.

Add a few spoonfuls of hemp seeds.

Add all ingredients into a blender and blend until smooth. Divide into glassesand enjoy!


Phosphorous 214mg

Magnesium 83mg

Zinc 1mg

Selenium 4µg


Banana with Peanut Butter5 minutes

Banana (peeled and sliced)

All Natural Peanut Butter

298

17g

Saturated 3g

Trans 0g

Polyunsaturated 4g

Monounsaturated 8g

34g

Fiber 5g

Sugar 18g

8g

Cholesterol 0mg

Sodium 7mg

Potassium 602mg

Vitamin A 76IU

Vitamin C 10mg

Calcium 22mg

Iron 1mg

Vitamin D 0IU

Vitamin E 3mg

Thiamine 0.1mg

Riboflavin 0.2mg

Niacin 5mg

Vitamin B6 0.6mg

Folate 52µg

Vitamin B12 0µg

Phosphorous 134mg

Magnesium 86mg

Zinc 1mg

Selenium 3µg

Use any nut or seed butter.

Sprinkle with hemp seeds.

Spread peanut butter across banana slices. Happy snacking!


Salt n' Vinegar Hard Boiled Eggs35 minutes

Egg

Sea Salt (divided)

Apple Cider Vinegar (divided)

148

10g

Saturated 3g

Trans 0g

Polyunsaturated 2g

Monounsaturated 4g

2g

Fiber 0g

Sugar 1g

13g

Cholesterol 372mg

Sodium 732mg

Potassium 138mg

Vitamin A 540IU

Vitamin C 0mg

Calcium 56mg

Iron 2mg

Vitamin D 82IU

Vitamin E 1mg

Thiamine 0mg

Riboflavin 0.5mg

Niacin 0mg

Vitamin B6 0.2mg

Folate 47µg

Vitamin B12 0.9µg

Phosphorous 198mg

Magnesium 12mg

Zinc 1mg

Bring a large pot of water to a boil. Gently place eggs into the boiling waterand turn the heat down to medium high. Set your timer for 14 minutes.

After 14 minutes, use a spoon to lift the eggs out of the water. Place on a plateand let cool for at least 20 minutes.

When ready to eat, peel the eggs and cut them into halves or quarters. Seasonwith sea salt and drizzle with apple cider vinegar. Enjoy!


Selenium 31µg


Pistachios1 minute

Pistachios (in the shell)

344

28g

Saturated 4g

Trans 0g

Polyunsaturated 9g

Monounsaturated 14g

17g

Fiber 7g

Sugar 5g

12g

Cholesterol 0mg

Sodium 1mg

Potassium 630mg

Vitamin A 317IU

Vitamin C 3mg

Calcium 65mg

Iron 2mg

Vitamin D 0IU

Vitamin E 2mg

Thiamine 0.5mg

Riboflavin 0.1mg

Niacin 1mg

Vitamin B6 1.0mg

Folate 31µg

Vitamin B12 0µg

Phosphorous 301mg

Magnesium 74mg

Zinc 1mg

Selenium 4µg

Divide into bowls, peel and enjoy!


Greek Kale Chickpea Salad15 minutes

Fresh Dill (chopped)


Lemon (juiced)

Sea Salt

Black Pepper

Chickpeas (cooked, drained andrinsed)

Cucumber (diced)

Tomato (diced)

Green Bell Pepper (diced)

Kale Leaves (finely sliced)

Feta Cheese (crumbled)

330

20g

Saturated 5g

Trans 0g

Polyunsaturated 3g

Monounsaturated 11g

29g

Fiber 8g

Sugar 6g

11g

Cholesterol 17mg

Sodium 392mg

Potassium 506mg

Vitamin A 1700IU

Vitamin C 55mg

Calcium 199mg

Use lentils or kidney beans instead.

Add chopped black olives.

Use spinach or any dark leafy green instead.

In a jar combine dill, olive oil, lemon juice, sea salt and black pepper. Put a lidon it and shake well. Set aside.

In a large salad bowl, combine chickpeas, cucumber, tomato, green pepper andkale. Add desired amount of dressing and toss well. Divide between bowls andtop with feta cheese. Enjoy!


Iron 3mg

Vitamin D 3IU

Vitamin E 3mg

Thiamine 0.2mg

Riboflavin 0.3mg

Niacin 1mg

Vitamin B6 0.3mg

Folate 177µg

Vitamin B12 0.3µg

Phosphorous 237mg

Magnesium 61mg

Zinc 2mg

Selenium 6µg


Hummus Dippers15 minutes

Yellow Bell Pepper

Carrot

Celery

Hummus

170

11g

Saturated 2g

Trans 0g

Polyunsaturated 5g

Monounsaturated 3g

15g

Fiber 5g

Sugar 2g

6g

Cholesterol 0mg

Sodium 305mg

Potassium 443mg

Vitamin A 2834IU

Vitamin C 87mg

Calcium 55mg

Iron 2mg

Vitamin D 0IU

Vitamin E 1mg

Thiamine 0.1mg

Riboflavin 0.1mg

Niacin 1mg

Vitamin B6 0.2mg

Folate 59µg

Vitamin B12 0µg

Phosphorous 137mg

Magnesium 58mg

Make your own hummus! Check out our Sweet Potato Hummus or GreenPea Hummus recipes.

Substitute in different veggies like cucumber or zucchini.

Slice your pepper, carrot and celery into sticks.

Line up 4 small mason jars (we like to use size 250 ml). Fill the bottom of eachwith ¼ cup hummus. Then place the veggie sticks into the hummus so that theyare standing vertically. Seal the jar and place in the fridge until ready to eat.


Zinc 1mg

Selenium 3µg


One Pan Salmon with Green Beans & Roasted Tomato25 minutes

Green Beans (washed andtrimmed)

Cherry Tomatoes

Extra Virgin Olive Oil (or coconutoil)


Salmon Fillet

275

13g

Saturated 2g

Trans 0g

Polyunsaturated 4g

Monounsaturated 5g

10g

Fiber 4g

Sugar 5g

31g

Cholesterol 78mg

Sodium 72mg

Potassium 1082mg

Vitamin A 1367IU

Vitamin C 22mg

Calcium 61mg

Iron 2mg

Vitamin D 0IU

Vitamin E 1mg

Thiamine 0.4mg

Riboflavin 0.6mg

Niacin 12mg

Vitamin B6 1.4mg

Refrigerate in an airtight container for up to three days.

Use any type of fish fillet. Baking times will vary depending on thickness.

Use roasted chickpeas instead of salmon.

Serve with quinoa or rice.

Toss the green beans in balsamic vinegar before serving.

Preheat oven to 510ºF (266ºC).

Place green beans and cherry tomatoes in a mixing bowl and toss with olive oil.Season with sea salt and black pepper. Transfer to a baking sheet and bake inthe oven for 10 minutes.

Season your salmon fillets with sea salt and black pepper.

Remove veggies from oven and place salmon fillets over top. Place back in theoven and bake for 7 to 10 minutes or until salmon flakes with a fork.

Divide veggies between plates and top with salmon. Enjoy!


Folate 80µg

Vitamin B12 4.5µg

Phosphorous 339mg

Magnesium 74mg

Zinc 1mg

Selenium 52µg


One Pan Paleo Plate35 minutes

Chicken Breast

Sea Salt

Brussels Sprouts (washed,trimmed and halved)

Extra Virgin Olive Oil (plus extrafor brushing)

Sweet Potato (washed and sliced inhalf)

259

7g

Saturated 1g

Trans 0g

Polyunsaturated 1g

Monounsaturated 3g

21g

Fiber 5g

Sugar 5g

29g

Cholesterol 82mg

Sodium 182mg

Potassium 939mg

Vitamin A 9919IU

Vitamin C 76mg

Calcium 62mg

Iron 2mg

Vitamin D 1IU

Vitamin E 2mg

Thiamine 0.3mg

Riboflavin 0.3mg

Niacin 12mg

Use broccoli, cauliflower or green beans instead. Roasting timeswill vary.

Use turkey breast.

Replace chicken with roasted chickpeas.

Slice sweet potato into cubes or fries.

Preheat oven to 375ºF (191ºC) and line a baking sheet with parchment paper.

Brush both sides of the chicken breast with olive oil and season with sea salt.Place on the baking sheet.

Toss your brussels sprouts in olive oil. Place on the baking sheet with thechicken.

Slice your sweet potatoes in half lengthwise and pierce the flesh multiple timeswith a fork all over to create holes. Brush the flesh of each half with olive oil.Place these on the baking sheet with the flesh facing up.

Place the baking sheet in the oven and bake for 30 minutes or until chickenbreast is cooked through. (Note: Sweet potato may need longer depending onsize.)

Remove baking sheet from the oven and divide onto plates. Season with moresalt if desired. Enjoy!


Vitamin B6 1.2mg

Folate 71µg

Vitamin B12 0.2µg

Phosphorous 332mg

Magnesium 68mg

Zinc 1mg

Selenium 28µg


Slow Cooker Stuffed Peppers4 hours

Green Bell Pepper (large)

Extra Lean Ground Turkey

Sea Salt

Black Pepper

Chili Powder

Cumin

Dried Basil

Egg

Garlic (cloves, minced)

Yellow Onion (diced)

Baby Spinach (chopped)


Coconut Flour

Organic Salsa

Cauliflower (large)

348

16g

Saturated 4g

Trans 0g

Polyunsaturated 4g

Monounsaturated 6g

27g

Fiber 10g

Sugar 12g

30g

Cholesterol 130mg

Sodium 1432mg

Use cooked lentils or beans instead of ground meat.

Use ground chicken or beef instead.

Bake peppers in the oven at 350 for 45 minutes to 1 hour, or until meatis cooked through.

Serve over rice, quinoa, greens or sweet potato mash.

Slice the tops off the peppers and carve out the seeds. Set aside.

In a large mixing bowl, combine the ground turkey, sea salt, black pepper, chilipowder, cumin, dried basil, egg, minced garlic, yellow onion, spinach, olive oiland coconut flour. Mix well and stuff it into the green peppers.

Place the peppers in the slow cooker and top each with a spoonful or two ofsalsa. Cook for 4 hours on high or 6 - 8 on low.

Trim your cauliflower into florets. Place the florets in a food processor and pulseinto a rice-like consistency. Cover and store in the fridge until ready to eat.(Note: You can eat the cauliflower rice raw or saute it in a bit of coconut oilbefore serving.)

Remove the peppers from the slow cooker and serve over cauliflower rice. Topwith remaining salsa. Enjoy!


Potassium 1383mg

Vitamin A 2490IU

Vitamin C 172mg

Calcium 144mg

Iron 5mg

Vitamin D 26IU

Vitamin E 4mg

Thiamine 0.3mg

Riboflavin 0.5mg

Niacin 9mg

Vitamin B6 1.3mg

Folate 130µg

Vitamin B12 1.5µg

Phosphorous 389mg

Magnesium 91mg

Zinc 4mg

Selenium 28µg


Steak with Balsamic Jus15 minutes

Coconut Oil

Beef Tenderloin (sliced intosteaks)


Balsamic Vinegar

Dijon Mustard

Baby Spinach

Slivered Almonds (toasted)

Lemon (juiced)

Feta Cheese (crumbled)

532

39g

Saturated 17g

Trans 0g

Polyunsaturated 1g

Monounsaturated 14g

10g

Fiber 2g

Sugar 6g

30g

Cholesterol 108mg

Sodium 408mg

Potassium 897mg

Vitamin A 7073IU

Vitamin C 23mg

Calcium 151mg

Iron 6mg

Vitamin D 2IU

Vitamin E 2mg

Skip sauteing the spinach and make a raw salad instead.

Heat coconut oil in a large skillet over medium-high heat. Season both sides ofthe steaks generously with sea salt and black pepper. Place steaks in the skillet.Flip once and cook to desired doneness. We like about 5 minutes per side formedium-rare, but it depends on the thickness of your steak. Transfer steaks to aplate and cover with foil.

Add balsamic vinegar to the skillet and bring to a boil. Let boil for 1 to 2minutes or until it begins to thicken. Remove from heat and whisk in mustardand any excess liquid that has drained off the steaks. Transfer to a bowl and setaside.

Place the skillet back over medium heat. Add baby spinach and saute just untilwilted. Remove from heat and stir in slivered almonds, lemon juice and feta.

Plate steak and drizzle with balsamic mustard sauce. Serve with sauteedspinach salad on the side. Enjoy!


Thiamine 0.2mg

Riboflavin 0.5mg

Niacin 5mg

Vitamin B6 0.7mg

Folate 158µg

Vitamin B12 3.9µg

Phosphorous 331mg

Magnesium 94mg

Zinc 5mg

Selenium 26µg


Slow Cooker Honey Garlic Chicken4 hours


Raw Honey

Garlic (cloves, minced)

Chili Powder

Sea Salt

Black Pepper

Chicken Thighs (skinless, boneless)

Broccoli (chopped into florets)

Coconut Oil (or organicbutter)


481

24g

Saturated 7g

Trans 0g

Polyunsaturated 4g

Monounsaturated 11g

20g

Fiber 4g

Sugar 10g

49g

Cholesterol 213mg

Sodium 908mg

Potassium 1033mg

Vitamin A 1500IU

Vitamin C 122mg

Calcium 92mg

Iron 3mg

Vitamin D 2IU

Use chicken wings, drumsticks or breasts.

Marinade the chicken in advance. Bake in the oven at 350 for 30minutes or until chicken is cooked through.

Serve with rice, potato or quinoa.

Combine olive oil, raw honey, minced garlic, chili powder, sea salt and blackpepper together in a bowl. Mix well.

Place chicken thighs in the bottom of your slow cooker. Pour the honey garlicsauce in over top. Use a spatula to toss until all the chicken is well coated. Seton low for 6 to 8 hours or on high for 4 hours (or until chicken is cookedthrough). Optional: Flip the chicken thighs at the halfway point and use a basteror spoon to coat the chicken with the run off marinade.

Before you eat, lightly steam your broccoli just until it is bright green then toss itwith coconut oil and season with sea salt and black pepper.

Baste the chicken again before removing it from the slow cooker. Serve chickenthighs with broccoli on the side. Enjoy!


Vitamin E 4mg

Thiamine 0.3mg

Riboflavin 0.6mg

Niacin 14mg

Vitamin B6 1.3mg

Folate 96µg

Vitamin B12 1.4µg

Phosphorous 520mg

Magnesium 85mg

Zinc 4mg

Selenium 56µg


mk0precisionathmejxw.kinstacdn.com...2020/05/02 · banana with peanut butter 5 minutes banana...

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