INVIGOR8 Diet Philosophy
INVIGOR8 Superfood Shakes and Fat Burner have everything your body needs to thrive and nothing it doesn’t. As fitness and health enthusiasts ourselves, we were frustrated by so many weight-loss supplements advertised as healthy and effective, yet loaded with cheap, artificial ingredients. We don’t believe daily consumption of stabilizers, chemicals, preservatives and refined sugars is healthy. Our diet philosophy goes hand-in-hand with our products. We believe in eating a real food diet and cutting out processed foods, refined sugars and refined carbohydrates. Our meal plan provides whole-body health without sacrificing taste or nutrition. Our Superfood Shake mix is incorporated into every breakfast recipe in this booklet. We
recommend that you also take our Fat Burner supplement in conjunction with this meal plan to help you achieve your performance and weight-loss goals. If you are inspired to share your fitness journey and how INVIGOR8 products helped you succeed, click on the social media links below to tell your story.
Products INVIGOR8 Superfood Shakes: Our Superfood Shakes contain 8 unique complexes that support overall health and vitality while helping you more quickly achieve your weight-loss goals. INVIGOR8 shakes include ingredients to support your digestion, immune system and ability to absorb nutrients. They even enhance cognitive functions, so you can stay mentally focused. Our protein shake is free of gluten, soy, antibiotics, hormones, GMOs, preservatives, artificial sweeteners, refined sugar and dyes!
INVIGOR8 Fat Burner: Our INVIGOR8 weight-loss formula contains only the highest quality, all-natural ingredients for producing clean energy, boosting metabolism and controlling appetite while preserving muscle. The synergies inherent in these carefully selected ingredients promote faster weight loss. VISIT US AT INVIGOR8.COM © 2019 Biomedical Research Laboratories, LLC. INVIGOR8® is a registered trademark of BRL.
HOW DOES THE MEAL PLAN WORK? The meal plan is organized into four, one-week plans for a total of 28 days. The meals are low in carbohydrates and the recipes are focused on incorporating healthy fats and proteins into every meal. All meals are free of refined sugar, refined carbohydrates and processed foods.
THE RECIPES Every meal is under 500 calories per serving and full of healthy fats, fiber and protein to keep you fuller, longer. Most importantly, each meal will leave you and your taste buds doing a happy dance. You should not have to sacrifice flavor for healthy, nutritious food! The recipes also include some fun, healthy, delicious snacks and desserts to help satisfy mid-morning or mid-afternoon “hangry� pains or sweet tooth cravings.
THE MEAL PLAN Each weekly meal plan includes a grocery list and recipes designed to save you time and money without sacrificing nutrition and flavor. Dinner leftovers can often be eaten for lunch the next day. Leftover meals are printed in lighter gray within each weekly meal plan; no need to cook; just grab a fork and reheat!
WHO IS THIS MEAL PLAN FOR? This meal plan is for anyone who is trying to lose weight, increase their energy and improve their overall health. It can work for a single person, a couple or a family; simply halve or double the recipes depending on number of servings desired.
WHAT RESULTS CAN I EXPECT? Weight loss Increased energy Increased performance at work and during exercise Less time spent worrying about what to eat
Inside the 28-Day Meal Plan... WEEK 2
WEEK 1 Meal Plan......................................................4 Grocery List...................................................5 Chocolate-Covered Strawberry Smoothie.....................................................6 Blueberry Vanilla Overnight Oats..............7 Green Mango Smoothie Bowl....................8 Chocolate Almond Pancakes.....................9 Creamy Roasted Red Pepper Lentil Soup......................................................... 10 Avocado Egg Salad Toast........................ 11 Mexican Quinoa Salad............................. 12 Sheet Pan Chicken And Veggies............. 13 Orange Salmon With Rainbow Veggies...................................................... 14 Chicken And Veggie Curry Soup............ 15 Turkey Stuffed Bell Peppers..................... 16 Baked Meatballs With Sweet Potato Fries.......................................................... 17
Meal Plan................................................... 18 Grocery List................................................ 19 Chocolate Berry Chia Pudding............... 20 Berries And Cream Smoothie................. 21 Apple Cinnamon Overnight Oats........... 22 Blueberry Almond Smoothie Bowl......... 23 Buddha Bowl............................................. 24 Tuna Egg Salad Bowl................................ 25 Fish Tacos With Cabbage Slaw............... 26 Beef And Mushroom Bolognese............ 27 Bruschetta Chicken, Zucchini And Asparagus................................................ 28 Pesto Chicken And Artichoke Salad......................................................... 29 Chickpea Falafel With Greek Salad........ 30
WEEK 3 Meal Plan................................................... 31 Grocery List................................................ 32 Raspberry Chia Pudding Bowl................ 33 Green Mango Smoothie Bowl................. 34 Blueberry Vanilla Overnight Oats........... 35 Banana Bread Pancakes........................... 36 Chicken Brown Rice Bowl With Chimichurri Sauce.......................... 37 Asparagus And Goat Cheese Frittata..... 38 Basic Burgers With Rosemary Roasted Cauliflower................................ 39 Mexican Chicken Stuffed Squash........... 40 Simple Lemon Baked Salmon................. 41 Chicken And Veggie Stir Fry.................... 42 Curried Coconut Lentil Soup................... 43
WEEK 4
Meal Plan.............................. Grocery List........................... Mocha Madness Smoothie. Raspberries And Cream Ov Oats..................................... Apple Cinnamon Yogurt Bo Blueberry Pancakes............. Berries And Cream Smooth Mushroom, Feta And Thym Basic Kale Salad................... Avocado Egg Salad Toast... Swedish Meatballs............... Cauliflower Mash................. Creamy Spinach And Sun-D Tomato Chicken................ Beef Fajita Quinoa Bowl...... Almond Crusted Salmon an Arugula Salad..................... Ginger Scallion Turkey Burg Creamy Carrot Slaw............. Curried Peanut Chickpea S Fish Tacos With Mango Sals
SNACKS & DESSERTS
...................... 44 ...................... 45 ...................... 46 vernight ...................... 47 owl................. 48 ...................... 49 hie................. 50 me Frittata...... 51 ...................... 52 ...................... 53 ...................... 54 ...................... 55 Dried ...................... 56 ...................... 57 nd ...................... 58 gers............... 59 ...................... 60 Stew............... 61 sa.................. 62
Blueberry Vanilla Mug Cake.................... 63 Chocolate Coconut Mug Cake................ 64 Orange Almond Mug Cake..................... 65 Maple Cinnamon Baked Apples............. 66 Peanut Butter Banana Ice Cream............ 67 Chocolate Peanut Butter Fudge.............. 68 Strawberry Short Cake Bliss Balls............ 69 Pecan Pie Bliss Balls.................................. 70 Chocolate Chip Cookie Bliss Balls.......... 71 Chili Lime Roasted Cashews................... 72 Hummus and Veggies.............................. 73 Apple and Peanut Butter.......................... 74 Avocado With Salt and Vinegar.............. 75 Sardines With Lemon............................... 76
Healthy Weight Loss with Natural Formulas
WEEK 1: INVIGOR8 Meal Plan DAY
BREAKFAST
LUNCH
DINNER
MONDAY
Chocolate-Covered Strawberry Smoothie
Creamy Roasted Red Pepper Lentil Soup
Sheet Pan Chicken and Veggies
TUESDAY
Blueberry Vanilla Overnight Oats
Sheet Pan Chicken and Veggies
Orange Salmon with Rainbow Veggies
WEDNESDAY
Green Mango Smoothie Bowl
Creamy Roasted Red Pepper Lentil Soup
Chicken and Veggie Curry Soup
THURSDAY
Blueberry Vanilla Overnight Oats
Chicken and Veggie Curry Soup
Turkey Stuffed Bell Peppers
FRIDAY
Chocolate-Covered Strawberry Smoothie
Avocado Egg Salad Toast
Baked Meatballs with Sweet Potato Fries
SATURDAY
Chocolate Almond Pancakes
Mexican Quinoa Salad
Turkey Stuffed Bell Peppers
SUNDAY
Green Mango Smoothie Bowl
Baked Meatballs with Sweet Potato Fries
Mexican Quinoa Salad
NOTE: Meals shown in gray indicate leftovers.
4 j invigor8.com
WEEK 1: INVIGOR8 Meal Plan Grocery MEAT/FISH/DAIRY
VEGETABLES AND HERBS
SPICES
££2 lbs boneless, skinless chicken
££11 cups baby spinach ££5 cups broccoli ££2 carrots ££1 small head cauliflower ££2 cups cherry tomatoes ££½ cup cilantro ££1 head garlic ££6 cups kale (2 bunches) ££1 cup mushrooms ££9 red bell peppers
££Black pepper ££Salt ££Cinnamon ££Cumin ££Curry powder ££Garlic powder ££Italian seasoning ££Oregano BAKING/OTHER
££1 red onion ££2 sweet potatoes or yams ££2 tomatoes ££1 yellow bell pepper ££4 yellow onions
££1½ cups almond flour ££¼ cup cocoa powder ££Parchment paper ££1½ cups rolled oats ££¼ cup unsweetened coconut
breast
££7 eggs ££¾ cup feta cheese ££1 lb grass-fed ground beef ££1 lb ground turkey ££²/³ cup Parmesan cheese ££8 oz wild salmon CANNED/BOXED FOOD
££7 cups unsweetened almond milk
££1 (15 oz) can black beans ££7 cups chicken broth ££ ££1 (14.5 oz) can diced tomatoes ££3 cups vegetable broth SNACKS, SEEDS AND NUTS
££2 tbsp almond butter ££1 cup almonds ££¼ cup raw cashews ££2 tbsp chia seeds ££¼ cup maple syrup ££¼ cup + 2 tbsp peanut butter ££¼ cup pumpkin seeds FROZEN
££2 heaping cups frozen mango ££4 cups frozen strawberries
flakes FRUIT
££3 avocados ££3 bananas ££1 cup blueberries ££1 green apple ££2 kiwis ££1 lemon ££4 limes ££1 navel orange DRY GRAINS OR LEGUMES
££1 cup dry red lentils ££1 cup quinoa ££2 slices whole grain bread
CONDIMENTS
££1 tbsp coconut oil ££2 cups olive oil ££3 tbsp tamari (or soy sauce)
invigor8.com j 5
W E E K
1
B R E A K F A S T
CHOCOLATE-COVERED STRAWBERRY SMOOTHIE 1 cup frozen strawberries 1½ cups unsweetened almond milk 2 tbsp peanut butter 2 tbsp cocoa powder 1 scoop Triple Chocolate Brownie INVIGOR8 Superfood Shake ¼ banana (optional)
Calories: 376 • Carbs: 43g Fat: 14g • Protein: 26g • Fiber: 14g 6 j invigor8.com
SERVES: 2 TIME: 5 MINUTES
1. Add all ingredients to a high-speed blender and blend until smooth. 2. If too thick, add water or milk until desired consistency is reached. 3. To increase sweetness, add ¼ frozen banana and blend again to incorporate.
W E E K
BLUEBERRY VANILLA OVERNIGHT OATS 1½ cups rolled oats 1½ cups unsweetened almond milk 2 tbsp chia seeds 1 tsp cinnamon 2 scoops French Vanilla INVIGOR8 Superfood Shake
1
B R E A K F A S T
SERVES: 4 TIME: 8 HOURS (MAKE AHEAD)
1. Combine oats, almond milk, chia seeds, cinnamon, INVIGOR8 and water together in a large container with a lid. Stir well to mix. Cover and place in the fridge overnight (or for at least 8 hours). 2. Remove oats from fridge. In a bowl or mason jar, place a large spoonful of the oat mix, then a layer of blueberries, then almonds. Repeat until all ingredients are used up. 3. Store in the fridge until ready to eat. Enjoy hot or cold!
½ cup water 1 cup blueberries 1 cup almonds, chopped
Calories: 498 • Carbs: 50g Fat: 24g • Protein: 25g • Fiber: 13g invigor8.com j 7
W E E K
1
B R E A K F A S T
GREEN MANGO SMOOTHIE BOWL 4 cups baby spinach ²⁄ ³ avocado
1 heaping cup frozen mango ½ frozen banana 1 cup unsweetened almond milk 2 scoops French Vanilla INVIGOR8 Superfood Shake 1 tbsp lime juice 2 tbsp unsweetened coconut flakes 1 kiwi, peeled and sliced
Calories: 461 • Carbs: 59g Fat: 17g • Protein: 25g • Fiber: 13g 8 j invigor8.com
SERVES: 2 TIME: 5 MINUTES
1. Add the spinach, avocado, mango, banana, almond milk, INVIGOR8 and lime to a high-speed blender and blend until smooth. If too thick, add a little water until it blends easily. 2. Pour into a bowl, using a rubber spatula to get every last bit, and top with coconut flakes and kiwi.
W E E K
CHOCOLATE ALMOND PANCAKES 1 cup almond flour ¼ cup unsweetened almond milk 2 eggs 2 scoops Triple Chocolate Brownie INVIGOR8 Superfood Shake ¼ tsp salt 1 tbsp coconut oil 2 tbsp almond butter
1
B R E A K F A S T
SERVES: 4 TIME: 15 MINUTES
1. In a medium bowl, whisk together the almond flour, almond milk, eggs, INVIGOR8 and salt. 2. Melt the coconut oil in a nonstick skillet over medium heat. Once the oil is hot and shimmering, pour small dollops of the batter into the pan. Cook for 2-3 minutes on each side, or until golden brown. 3. Serve topped with almond butter, banana slices and maple syrup. 4. Store leftovers in the freezer and pop them in the toaster for a quick snack or breakfast!
1/4 cup maple syrup 1 banana
Calories: 372 • Carbs: 25g Fat: 25g • Protein: 16g • Fiber: 5g invigor8.com j 9
W E E K
1
L U N C H
CREAMY ROASTED RED PEPPER LENTIL SOUP 2 tomatoes, halved 2 red bell peppers, halved,seeds removed 1 yellow onion, chopped ¼ cup olive oil, divided 1 cup dry red lentils 3 cups water 3 cups vegetable broth 1 tsp salt 1 tsp black pepper 2 tsp oregano ¼ cup raw cashews
SERVES 4 TIME: 45 MINUTES
1. Preheat oven to 425º F. Line a baking sheet with parchment paper. 2. Add the tomatoes, red peppers and onion to the baking sheet. Drizzle with 1 tbsp of the olive oil and and toss to coat. 3. Bake for 30 minutes. Transfer to the top rack and broil for another 3 minutes. Remove from oven and allow to cool slightly. 4. In a large pot, bring the lentils and water to a boil, then reduce heat to low and simmer, uncovered, for 15-20 minutes. 5. Stir in vegetable broth, salt, black pepper and oregano with the lentils. 6. In a high-speed blender, add the cashews, roasted vegetables and lentils. Blend until smooth, making sure to let steam escape. If the soup is not blending easily, add more water or broth until it reaches desired consistency. 7. Taste and add more salt and pepper, if needed. Serve drizzled with the remaining olive oil. Enjoy!
Calories: 409 • Carbs: 45g Fat: 19g • Protein: 16g • Fiber: 17g 10 j invigor8.com
W E E K
AVOCADO EGG SALAD TOAST 4 eggs, hard-boiled and peeled 1 avocado ½ green apple, chopped 1 tbsp lemon or lime juice
1
L U N C H
SERVES: 2 TIME: 10 MINUTES
1. Add the peeled eggs and avocado to a large bowl and mash up with a fork. Mix in the apple, lemon or lime juice and salt and pepper. 2. Enjoy on top of a slice of toasted whole grain bread.
Salt and pepper, to taste 2 slices whole grain bread, toasted
Calories: 408 • Carbs: 27g Fat: 27g • Protein: 16g • Fiber: 9g invigor8.com j 11
W E E K
1
L U N C H
MEXICAN QUINOA SALAD 1 cup quinoa, uncooked 1½ cups water 3 cups chopped kale or spinach 1 red bell pepper, seeds removed, chopped ½ cup chopped cilantro 1 15 oz can black beans, washed and drained ¼ cup pumpkin seeds ¼ cup crumbled feta cheese ¼ cup lime juice 3 tbsp olive oil 1 tsp cumin ½ tsp salt
Calories: 466 • Carbs: 58g Fat: 19g • Protein: 19g • Fiber: 14g 12 j invigor8.com
SERVES: 4 TIME: 25 MINUTES
1. In a medium saucepan bring the water and quinoa to a boil. Reduce heat to low and simmer for 15-20 minutes or until water is evaporated. Transfer to a large bowl to cool. 2. Once the quinoa has cooled, add the remaining ingredients. Toss to combine. 3. Store leftover salad in the fridge.
W E E K
SHEET PAN CHICKEN AND VEGGIES
1
D I N N E R
SERVES: 4 TIME: 20 MINUTES
1 lb boneless skinless chicken breast, cut into bite-sized cubes
1. Preheat oven to 400º F. Line a standard baking sheet with parchment paper.
¼ cup olive oil, divided
2. In a medium bowl, combine the cubed chicken, 1 tbsp olive oil, ¹/8 tsp salt, ¹/8 tsp pepper and ½ tsp garlic powder. Spread the seasoned chicken on one half of the baking sheet.
½ tsp salt, divided ½ tsp black pepper, divided 1 tsp garlic powder, divided 4 cups broccoli florets 2 red bell peppers, seeds removed, chopped 1 yellow onion, chopped ²⁄³ cup Parmesan cheese
3. In another bowl, combine the broccoli, bell pepper, onion and remaining olive oil, salt, pepper and garlic powder. Spread out evenly on the other half of the baking sheet. 4. Sprinkle the chicken and vegetables with Parmesan cheese and bake for 15-20 minutes, or until chicken is cooked through and vegetables are tender. 5. Store leftovers in an airtight container in the fridge. Reheat in the microwave or oven.
Calories: 428 • Carbs: 13g Fat: 23g • Protein: 44g • Fiber: 5g invigor8.com j 13
W E E K
1
D I N N E R
ORANGE SALMON WITH RAINBOW VEGGIES 8 oz wild salmon 2 cups cherry tomatoes 1 yellow bell pepper, sliced 1 cup small broccoli florets ½ red onion, sliced 2 tbsp olive oil
SERVES: 2 TIME: 40 MINUTES
1. Preheat oven to 375º F. Line a baking sheet with parchment paper. 2. Place the salmon, cherry tomatoes, bell pepper, broccoli and red onion on the sheet pan. Drizzle the vegetables with olive oil. 3. Drizzle the salmon with the tamari or soy sauce and orange juice. Sprinkle everything with salt and pepper to taste.
2 tbsp tamari (or soy sauce)
4. Place in the oven and bake for 30 minutes, or until salmon is fully cooked.
¼ orange, juiced
5. Serve the salmon with the veggies on the side. Enjoy!
Salt and pepper
Calories: 486 • Carbs: 22g Fat: 36g • Protein: 23g • Fiber: 5g 14 j invigor8.com
W E E K
CHICKEN AND VEGGIE CURRY SOUP 2 tbsp olive oil 1 yellow onion, chopped 2 carrots, peeled and chopped ½ tsp salt 1 tbsp curry powder 7 cups chicken broth
1
D I N N E R
SERVES: 4 TIME: 30 MINUTES
1. In a large pot, heat the olive oil over medium heat. Add the onion, carrots and salt and cook for 5 minutes, stirring occasionally. Stir in the curry powder and cook for 30 more seconds. 2. Add the broth, chicken, cauliflower, mushrooms and garlic. Add more liquid if needed. Bring to a boil then simmer, covered, for 20 minutes, or until chicken is cooked through. Stir in the kale.
1 lb boneless, skinless chicken breast
3. Remove from heat and transfer the chicken to a cutting board. Use two forks to shred the chicken, then return to the soup and add more salt and a squeeze of lemon, if desired.
1 small head cauliflower, cut into florets (about 3 cups)
4. Serve topped with avocado slices.
1 cup mushrooms, sliced
5. Store leftovers in fridge for up to 5 days or freezer for up to a month.
2 cloves garlic, smashed 2 cups kale, chopped Lemon juice (optional) ½ avocado, sliced
Calories: 359 • Carbs: 20g Fat: 15g • Protein: 40g • Fiber: 8g invigor8.com j 15
W E E K
1
D I N N E R
TURKEY STUFFED BELL PEPPERS
SERVES: 4 TIME: 30 MINUTES
4 red bell peppers, seeds removed, halved lengthwise
1. Preheat the oven to 425° F. Line a baking sheet with parchment paper.
2 tbsp olive oil
2. Cut the tops off the bell peppers, slice in half lengthwise and remove seeds.
1 yellow onion, chopped ½ tsp salt 2 cloves garlic, minced 1 tbsp dried oregano 1 lb ground turkey 1 14.5 oz can diced tomatoes 3 cups baby spinach ½ cup crumbled feta cheese
3. Place on the baking sheet, cut side up. 4. Warm the olive oil in a large skillet over medium heat. Add onion and salt and cook until softened, about 3 minutes. 5. Add the garlic, oregano and ground turkey. Use a spatula to break up the turkey and cook until browned on the outside, stirring occasionally. 6. Add the tomatoes and spinach and cook for about 1 minute, or until spinach is wilted. 7. Scoop the turkey mixture into each bell pepper, top with feta cheese and bake for 25 minutes or until turkey is cooked through. 8. Serve hot. Store leftovers in the fridge or freezer.
Calories: 360 • Carbs: 17g Fat: 20g • Protein: 28g • Fiber: 5g 16 j invigor8.com
W E E K
BAKED MEATBALLS WITH SWEET POTATO FRIES 1 lb grass-fed ground beef 1 cup kale, finely chopped 1 egg 2 tsp Italian seasoning 2½ tsp salt, divided ½ cup almond flour 1 tbsp tamari (or soy sauce) 2 sweet potatoes or yams, cut into small wedges 1 tbsp olive oil
1
D I N N E R
SERVES: 4 TIME: 30 MINUTES
1. Preheat the oven to 400° F and line a baking sheet with parchment paper. 2. In a large bowl, combine beef, kale, egg, Italian seasoning, 2 tsp salt, almond flour and tamari or soy sauce. Mix until everything is completely combined. 3. Roll into golf ball-size meatballs (about 16) and place on half of the prepared baking sheet. 4. Add sweet potatoes to the other half of the sheet. Drizzle with olive oil and sprinkle with ½ tsp salt. Toss to coat with the oil. 5. Bake for 20 minutes, or until meatballs and sweet potatoes are cooked through. 6. Store leftover meatballs in the freezer for up to a month.
Calories: 487 • Carbs: 18g Fat: 35g • Protein: 26g • Fiber: 4g invigor8.com j 17
WEEK 2: INVIGOR8 Meal Plan DAY
BREAKFAST
LUNCH
DINNER
MONDAY
Chocolate Berry Chia Pudding
Buddha Bowl
Fish Tacos With Cabbage Slaw
TUESDAY
Berries and Cream Smoothie
Buddha Bowl
Beef and Mushroom Bolognese
WEDNESDAY
Chocolate Berry Chia Pudding
Beef and Mushroom Bolognese
Bruschetta Chicken, Zucchini and Asparagus
THURSDAY
Berries and Cream Smoothie
Bruschetta Chicken, Zucchini and Asparagus
Pesto Chicken and Artichoke Salad
FRIDAY
Apple Cinnamon Overnight Oats
Pesto Chicken and Artichoke Salad
Chickpea Falafel With Greek Salad
SATURDAY
Blueberry Almond Smoothie Bowl
Avocado Tuna Egg Salad Bowl
Buddha Bowl
SUNDAY
Apple Cinnamon Overnight Oats
Avocado Tuna Egg Salad Bowl
Chickpea Falafel With Greek Salad
NOTE: Above meals in gray indicate leftovers.
18 j invigor8.com
WEEK 2: INVIGOR8 Meal Plan Grocery MEAT/FISH/DAIRY
CONDIMENTS
DRY GRAINS OR LEGUMES
££2 lbs boneless, skinless chicken
££1 tbsp balsamic vinegar ££1½ tbsp dijon mustard ££1¼ cups extra virgin olive oil
££1 cup quinoa
breast
££1 lb grass-fed ground beef ££½ lb tilapia ££½ cup crumbled feta cheese ££¼ cup grated Parmesan ££1 tbsp plain whole milk yogurt ££8 eggs CANNED/BOXED FOOD
££1 28 oz can crushed tomatoes ££3 15 oz cans chickpeas ££2 5 oz cans tuna ££2 cups artichoke hearts ££½ cup pesto (any type) ££¼ cup kalamata olives, pitted ££10 cups unsweetened almond milk SNACKS AND NUTS
££½ cup almond butter ££¼ cup tahini ££½ cup almonds ££¾ cup chia seeds ££1 cup walnuts FROZEN
££1¼ cups frozen blueberries ££4 cups frozen raspberries
VEGETABLES AND HERBS
££1 bunch asparagus ££19 cups baby spinach ££¼ cup basil ££3 carrots ££1 head cauliflower (about 2 lbs) ££4 stalks celery ££1½ cups cherry tomatoes ££1 cucumber ££1 large head garlic ££4 cups kale (about 2 bunches) ££1 cup mushrooms ££1 cup purple cabbage ££1 red bell peppers ££1 red onion ££3 tomatoes ££1 yellow onion ££5 zucchinis
SPICES
££Cinnamon ££Cumin ££Oregano ££Salt ££Black pepper BAKING/OTHER
££2½ cups rolled oats ££4 corn tortillas ££Parchment paper ££2 tsp vanilla extract
FRUIT
££4 avocados ££2 green apples ££5-6 lemons (9 tbsp juice) ££2 limes ££2 cups raspberries
invigor8.com j 19
W E E K
2
B R E A K F A S T
CHOCOLATE BERRY CHIA PUDDING ²⁄³ cups chia seeds
3½ cups unsweetened almond milk 2 tsp vanilla extract 2 scoops Triple Chocolate Brownie INVIGOR8 Superfood Shake 2 cups fresh raspberries, divided ½ cup chopped almonds
Calories: 412 • Carbs: 33g Fat: 21g • Protein: 23g • Fiber: 23g 20 j invigor8.com
SERVES: 4 TIME: 30 MINUTES
1. In a bowl, mix together the chia seeds, almond milk, vanilla, INVIGOR8 and half the raspberries. Whisk until well combined. Let the mixture sit for 30 minutes at room temperature or cover and store in the fridge overnight. 2. Once it has thickened, divide the mixture into two mason jars or bowls and top with remaining berries and almonds. 3. Store extra portion covered in the fridge for another breakfast.
W E E K
BERRIES AND CREAM SMOOTHIE
2
B R E A K F A S T
SERVES: 2 TIME: 5 MINUTES
2 cups frozen raspberries
1. Add all ingredients to a blender and blend until smooth.
2 scoops French Vanilla INVIGOR8 Superfood Shake
2. If too thick, add more liquid until desired consistency is reached.
2 cups unsweetened almond milk 2 tbsp almond butter
Calories: 370 • Carbs: 40g Fat: 14g • Protein: 26g • Fiber: 14g invigor8.com j 21
W E E K
2
B R E A K F A S T
APPLE CINNAMON OVERNIGHT OATS 1½ cups rolled oats 1½ cups unsweetened almond milk 2 tbsp chia seeds 2 tsp cinnamon 2 scoops French Vanilla INVIGOR8 Superfood Shake ½ cup water 2 green apples, chopped ½ cup chopped walnuts
Calories: 416 • Carbs: 51g Fat: 16g • Protein: 20g • Fiber: 12g 22 j invigor8.com
SERVES: 4 TIME: 8 HOURS (MAKE AHEAD)
1. Combine oats, almond milk, chia seeds, cinnamon, INVIGOR8, water and apples together in a large container with a lid. Stir well to mix. Cover and place in the fridge overnight (or for at least 8 hours). 2. Serve topped with chopped walnuts, or store in the fridge until ready to eat. Enjoy hot or cold!
W E E K
BLUEBERRY ALMOND SMOOTHIE BOWL
2
B R E A K F A S T
SERVES: 2 TIME: 5 MINUTES
1 cup + 2 tbsp frozen blueberries, divided
1. Add the blueberries, almond milk, INVIGOR8, almond butter and ice to a blender and blend until smooth.
1 cup unsweetened almond milk
2. Pour the smoothie into a bowl and top with blueberries and chia seeds.
2 scoops French Vanilla INVIGOR8 Superfood Shake 2 tbsp almond butter 6 ice cubes 2 tsp chia seeds
Calories: 382 • Carbs: 43g Fat: 14g • Protein: 26g • Fiber: 10g invigor8.com j 23
W E E K
2
L U N C H
BUDDHA BOWL 1 head cauliflower, cut into florets 1 carrot, peeled and cut into ½-inch rounds 2 tbsp + 1 tsp olive oil, divided ½ tsp salt, divided ¼ tsp pepper 1 cup quinoa 1½ cups water ¼ cup tahini 2 tbsp lemon juice 1 clove garlic, minced ¼ tsp salt 4 cups chopped kale 2 cups canned chickpeas
SERVES: 4 TIME: 40 MINUTES 1. Preheat oven to 400º F. Line a baking sheet with parchment paper. 2. Place cauliflower florets and carrots on the baking sheet. Drizzle with 2 tablespoons of olive oil and season with ¼ tsp salt and pepper. Toss to coat. Bake in oven for 30 minutes. 3. Meanwhile, add the quinoa and water to a medium pot over high heat. Bring to a boil, then reduce heat to low and simmer, covered, for 15 minutes or until water is absorbed. Remove from heat and fluff with a fork. 4. To make the dressing, add the tahini, lemon juice, minced garlic and ¼ tsp salt together in a mason jar. Add 3 tbsp warm water. Shake vigorously until everything is combined. 5. Place the kale in a bowl and massage with 1 tsp of olive oil and a pinch of salt. 6. Assemble your Buddha bowl by placing the quinoa, roasted vegetables, kale and chickpeas in a bowl. Drizzle with tahini sauce. 7. Store leftovers in the fridge to assemble the next day.
Calories: 482 • Carbs: 60g Fat: 21g • Protein: 18g • Fiber: 14g 24 j invigor8.com
W E E K
TUNA EGG SALAD BOWL 2 tbsp lemon juice 2 tbsp olive oil 1½ tbsp dijon mustard 8 eggs, hard-boiled 1 avocado
2
L U N C H
SERVES: 4 TIME: 10 MINUTES 1. In a medium bowl, add the lemon juice, olive oil, mustard, eggs and avocado. Use a fork to mash everything together. 2. Add the tuna, celery, walnuts and parsley and mix to combine. Season with salt and pepper to taste. 3. Serve over a bed of spinach leaves.
2 cans tuna 4 stalks celery, chopped ½ cup walnuts, chopped ½ cup parsley, chopped 8 cups baby spinach Salt and pepper
Calories: 484 • Carbs: 13g Fat: 34g • Protein: 34g • Fiber: 7g invigor8.com j 25
W E E K
2
D I N N E R
FISH TACOS WITH CABBAGE SLAW 1 cup thinly sliced purple cabbage ¾ tsp salt, divided 1 tbsp plain whole milk yogurt 2 tbsp lime juice, divided 1 tbsp olive oil ½ lb tilapia 1 tsp cumin 4 corn tortillas ½ avocado, sliced 1 lime, cut into wedges
Calories: 423 • Carbs: 39g Fat: 18g • Protein: 28g • Fiber: 7g 26 j invigor8.com
SERVES: 2 TIME: 15 MINUTES
1. To make the slaw, add the cabbage and ¼ teaspoon of salt to a bowl and massage it with your hands to soften it and release the water. Drain any water out and stir in the yogurt and 1 tbsp lime juice. 2. In a large skillet, warm the olive oil over medium heat. Add the tilapia and sprinkle with remaining salt, cumin and remaining lime juice. 3. Cook until golden, about 2-3 minutes per side. Remove from heat. 4. To make the tacos, warm the corn tortillas and top with tilapia, cabbage slaw, avocado slices and a squeeze of lime.
W E E K
BEEF AND MUSHROOM BOLOGNESE 2 tbsp olive oil 1 yellow onion, chopped 2 carrots, peeled and chopped 2 cloves garlic, smashed 1 tsp salt 2 tsp oregano 1 lb grass-fed ground beef 1 cup sliced mushrooms 1 28 oz can crushed tomatoes 3 cups baby spinach
2
D I N N E R
SERVES: 4 TIME: 30 MINUTES
1. In a large skillet or pot, warm the olive oil over medium heat. Add the onion, carrots, garlic, salt and oregano and cook for 5 minutes, stirring occasionally. 2. Add the ground beef and use a wooden spoon to break it into chunks. Add in the mushrooms and cook for 2 minutes, stirring occasionally. 3. Add the crushed tomatoes and simmer for 15 minutes, or until beef is cooked through. Stir in the spinach until it wilts. 4. Taste and add more salt, if needed. Serve over zucchini noodles topped with Parmesan, if desired. 5. Store leftover bolognese in the freezer for up to a month. Reheat on the stovetop for a quick dinner!
3 zucchini, spiralized ¼ cup grated Parmesan
Calories: 463 • Carbs: 14g Fat: 21g • Protein: 29g • Fiber: 4g invigor8.com j 27
W E E K
2
D I N N E R
BRUSCHETTA CHICKEN, ZUCCHINI AND ASPARAGUS
SERVES: 4 TIME: 30 MINUTES
1 lb boneless, skinless chicken breast
1. Preheat the oven to 375º F. Line a baking sheet with parchment paper.
2 zucchinis, cut into ½-inch thick rounds
2. Add the chicken breasts, zucchini and asparagus to the baking sheet and sprinkle generously with salt. Drizzle the vegetables with 2 tablespoons olive oil and toss to coat. Bake for 20-30 minutes, or until chicken is cooked through.
1 bunch asparagus, ends trimmed 4 tbsp olive oil, divided Salt and pepper 3 tomatoes, chopped ½ cup red onion, finely chopped 2 cloves garlic, minced ¼ cup chopped basil 1 tbsp balsamic vinegar 1 avocado, sliced
Calories: 416 • Carbs: 13g Fat: 25g • Protein: 38g • Fiber: 6g 28 j invigor8.com
3. In a small bowl, combine the tomatoes, red onion, garlic, basil, remaining olive oil and balsamic vinegar. Season with salt and black pepper to taste. 4. Serve the chicken breasts and vegetables topped with the bruschetta mix and sliced avocado.
W E E K
PESTO CHICKEN AND ARTICHOKE SALAD 1 lb boneless, skinless chicken breast 1 tbsp salt ½ cup pesto
2
D I N N E R
SERVES: 4 TIME: 25 MINUTES
1. Bring a pot of water to boil. Season generously with salt and add the chicken breasts. Simmer for 15 minutes, or until cooked through. Transfer the chicken to a cutting board and shred it using two forks.
2 tbsp lemon juice
2. In a bowl, add the pesto, avocado and lemon juice. Mash the avocado with a fork. Add the chicken, artichoke hearts, red bell pepper and spinach and mix everything to combine.
2 cups chopped artichoke hearts
3. Store leftovers in the fridge for up to 3 days.
1 avocado
1 red bell pepper, seeds removed, chopped 8 cups baby spinach, chopped
Calories: 453 • Carbs: 21g Fat: 23g • Protein: 43g • Fiber: 9g invigor8.com j 29
W E E K
2
D I N N E R
CHICKPEA FALAFEL WITH GREEK SALAD 1 cup rolled oats 2 cups canned chickpeas, drained and rinsed 2 cloves garlic, chopped ¼ tsp salt 1 cup parsley 3 tbsp lemon juice, divided 4 tbsp olive oil, divided 1 cucumber, peeled and chopped ¼ cup chopped kalamata olives 1½ cups cherry tomatoes, halved ½ cup crumbled feta cheese
Calories: 441 • Carbs: 47g Fat: 23g • Protein: 15g • Fiber: 11g 30 j invigor8.com
SERVES: 4 TIME: 30 MINUTES
1. Preheat the oven to 425º F and line a baking sheet with parchment paper. 2. Place oats in a food processor and pulse into a fine powder. Add chickpeas, garlic, salt, parsley, 1 tablespoon lemon juice and 2 tablespoons olive oil. Pulse until well combined. 3. Form the batter into small patties or balls and transfer them to the baking sheet. Bake in the oven for 20 to 25 minutes. 4. Prepare the salad: In a bowl, mix together the cucumber, olives, tomatoes, feta, remaining olive oil and lemon juice. 5. Serve the falafel with the greek salad. 6. Store leftover falafel in the freezer for up to a month. Reheat in the oven or microwave for a quick snack, lunch or dinner.
WEEK 3: INVIGOR8 Meal Plan DAY
BREAKFAST
LUNCH
DINNER
MONDAY
Raspberry Chia Pudding Bowl
Chicken Brown Rice Bowl With Green Sauce
Basic Burgers With Rosemary Roasted Cauliflower
TUESDAY
Green Mango Smoothie Bowl
Basic Burgers With Rosemary Roasted Cauliflower
Mexican Chicken Stuffed Squash
WEDNESDAY
Raspberry Chia Pudding Bowl
Mexican Chicken Stuffed Squash
Simple Lemon Baked Salmon
THURSDAY
Blueberry Vanilla Overnight Oats
Chicken Brown Rice Bowl with Green Sauce
Chicken and Veggie Stir Fry
FRIDAY
Blueberry Vanilla Overnight Oats
Chicken and Veggie Stir Fry
Curried Coconut Lentil Soup
SATURDAY
Banana Bread Pancakes
Asparagus Goat Cheese Frittata
Simple Lemon Baked Salmon
SUNDAY
Green Mango Smoothie Bowl
Asparagus Goat Cheese Frittata
Curried Coconut Lentil Soup
NOTE: Above meals in gray indicate leftovers.
invigor8.com j 31
WEEK 3: INVIGOR8 Meal Plan Grocery MEAT/FISH/DAIRY
CONDIMENTS
DRY GRAINS OR LEGUMES
££12 oz boneless skinless chicken
££¼ cup Dijon mustard ££1½ cups olive oil ££2 tsp sesame oil ££2 tbsp tamari (or soy sauce)
££2 cups brown rice ££1 cup green lentils
breast
££11 eggs ££1 lb grass-fed ground beef ££½ cup goat cheese ££1 lb ground chicken ££1 lb wild salmon ££1¼ cups plain, whole-milk yogurt CANNED/BOXED FOOD
££8½ cups almond milk ££2 cups full fat coconut milk ££1 cup salsa ££4 cups vegetable broth ££½ cup black olives SNACKS AND NUTS
££¼ cup almond butter ££¼ cup granola ££¼ cup maple syrup ££1 cup almonds ££½ cup + 2 tbsp chia seeds ££¼ cup pumpkin seeds ££½ cup walnuts ££2 tbsp sesame seeds FROZEN
££2 cups frozen mango ££2 cups frozen raspberries
32 j invigor8.com
VEGETABLES AND HERBS
££1 bunch asparagus ££12 cups baby spinach ££4 cups broccoli ££6 carrots ££1 head cauliflower ££2 cups cherry tomatoes ££½ cup cilantro ££4 delicata squash ££1 large head garlic ££8 cups kale (about 2 bunches) ££1¼ cups parsley ££4 red bell peppers ££4 yellow onions ££4 zucchini FRUIT
££4 avocados ££2 bananas ££1 cup blueberries ££2 kiwis ££3 lemons ££5 limes
SPICES
££Chili powder ££Cinnamon ££Cumin ££Curry powder ££Dried rosemary ££Garlic powder ££Oregano ££Salt ££Black pepper BAKING/OTHER
££1 cup almond flour ££1½ cups rolled oats ££¼ cup unsweetened coconut flakes
W E E K
RASPBERRY CHIA PUDDING BOWL 4 cups almond milk 2 cups frozen raspberries 1 cup plain whole milk yogurt 4 scoops French Vanilla INVIGOR8 Superfood Shake
3
B R E A K F A S T
SERVES: 4 TIME: 10 MINUTES
1. Add the almond milk, raspberries, yogurt and INVIGOR8 to a high-speed blender and blend until smooth. Pour into a bowl and stir in the chia seeds. Allow to sit in the fridge for at least 2 hours or overnight.
½ cup chia seeds
2. Remove from the fridge and stir again. Place one portion in a bowl and top with granola, pumpkin seeds and a drizzle of almond butter, or use any other fruit or nuts you have on hand.
¼ cup granola
3. Store leftovers in the fridge for another morning!
¼ cup pumpkin seeds ¼ cup almond butter
Calories: 305 • Carbs: 30g Fat: 15g • Protein: 24g • Fiber: 8g invigor8.com j 33
W E E K
3
B R E A K F A S T
GREEN MANGO SMOOTHIE BOWL 4 cups baby spinach ²⁄³ avocado
1 heaping cup frozen mango ½ frozen banana 1 cup unsweetened almond milk 2 scoops French Vanilla INVIGOR8 Superfood Shake 1 tbsp lime juice 2 tbsp unsweetened coconut flakes 1 kiwi, peeled and sliced
Calories: 461 • Carbs: 59g Fat: 17g • Protein: 25g • Fiber: 13g 34 j invigor8.com
SERVES: 2 TIME: 5 MINUTES
1. Add the spinach, avocado, mango, banana, almond milk, INVIGOR8 and lime juice to a high-speed blender and blend until smooth. If too thick, add a little water until it blends easily. 2. Pour into a bowl, using a rubber spatula to get every last bit, and top with coconut flakes and kiwi.
W E E K
BLUEBERRY VANILLA OVERNIGHT OATS 1½ cups rolled oats 1½ cups unsweetened almond milk 2 tbsp chia seeds 1 tsp cinnamon 2 scoops INVIGOR8 French Vanilla Superfood Shake
3
B R E A K F A S T
SERVES: 4 TIME: 8 HOURS (MAKE AHEAD)
1. Combine oats, almond milk, chia seeds, cinnamon, INVIGOR8 and water together in a large container with a lid. Stir well to mix. Cover and place in the fridge overnight (or for at least 8 hours). 2. Remove oats from fridge. In a bowl or mason jar, place a large spoonful of the oat mix in the bottom of each, then a layer of blueberries, then almonds. Repeat until all ingredients are used up. 3. Store in the fridge until ready to eat. Enjoy hot or cold!
½ cup water 1 cup blueberries 1 cup chopped almonds
Calories: 498 • Carbs: 50g Fat: 24g • Protein: 25g • Fiber: 13g invigor8.com j 35
W E E K
3
B R E A K F A S T
BANANA BREAD PANCAKES 1 banana 1 cup unsweetened almond milk 1 egg 1 cup almond flour 1 scoop INVIGOR8 French Vanilla Superfood Shake Coconut oil, for frying ½ cup chopped walnuts ¼ cup maple syrup 2 tsp cinnamon
Calories: 406 • Carbs: 34g Fat: 26g • Protein: 15g • Fiber: 6g 36 j invigor8.com
SERVES: 4 TIME: 25 MINUTES 1. In a large bowl, mash the banana with a fork. Add the almond milk, egg, almond flour and INVIGOR8. Whisk until smooth. 2. In a large skillet, melt enough coconut oil to coat the pan over medium heat. Once it’s hot, scoop enough batter to make small pancakes into the pan. Cook for 3-5 per side, or until golden brown and cooked through. Repeat until all the batter is gone. 3. Transfer to plate and top with chopped walnuts, maple syrup and cinnamon. 4. Store leftovers in the freezer or fridge. To reheat, pop them into your toaster or toaster oven.
W E E K
CHICKEN BROWN RICE BOWL WITH CHIMICHURRI SAUCE ½ cup finely chopped cilantro ½ cup finely chopped parsley ¼ cup lemon juice 2 cloves garlic, minced
3
L U N C H
SERVES: 4 TIME: 10 MINUTES
(COOK BROWN RICE + CHICKEN AHEAD)
1. To make the sauce, add cilantro, parsley, lemon juice, garlic, olive oil and salt to a small bowl and whisk to combine. 2. In a medium bowl, combine the brown rice, spinach and bell pepper. This will be the base of your bowl.
¹⁄ ³ cup olive oil
3. Add 1 cup brown rice mixture to a bowl. Top with half of the shredded chicken breast and green sauce.
½ tsp salt
4. Store leftovers in the fridge for up to 3 days.
2 cups brown or white rice, cooked 4 cups baby spinach 2 red bell peppers, seeds removed, chopped 12 oz boneless, skinless chicken breast, cooked and shredded
Calories: 430-466 • Carbs: 31-33g Fat: 24g • Protein: 31g • Fiber: 1-4g invigor8.com j 37
W E E K
3
L U N C H
ASPARAGUS AND GOAT CHEESE FRITTATA 10 eggs ½ tsp salt ¼ cup yogurt 2 tsp dried oregano ½ cup chopped parsley 2 tbsp olive oil 1 yellow onion, chopped 1 bunch asparagus, ends trimmed, chopped 2 cloves garlic, minced ½ cup goat cheese 1 avocado, sliced
Calories: 420 • Carbs: 11g Fat: 32g • Protein: 23g • Fiber: 5g 38 j invigor8.com
SERVES: 4 TIME: 30 MINUTES
1. Preheat the oven to 325º F. In a large bowl, whisk together eggs, salt, yogurt, oregano and parsley. Set aside. 2. In a large ovenproof skillet (cast iron is best), heat the olive oil over medium heat. Add the onion and sauté until it begins to brown, about 10 minutes. 3. Add the asparagus and garlic and cook, stirring frequently, for about 1 minute. 4. Pour the egg mixture into the pan. Place chunks of goat cheese on top of the eggs and cook over medium heat for 5 minutes, or until the edges begin to set. 5. Transfer to the oven and bake for about 15 minutes, or until the eggs have set in the center. Cut into 8 slices and serve warm. 6. Store leftovers in the fridge for the next day. Reheat in the microwave until warmed through.
W E E K
BASIC BURGERS WITH ROSEMARY ROASTED CAULIFLOWER 1 head cauliflower, cut into florets 2 tbsp olive oil 1½ tsp salt, divided 2 tbsp dried rosemary 1 lb grass-fed ground beef 4 cups finely chopped kale ¼ cup Dijon mustard, divided 2 tsp garlic powder
3
D I N N E R
SERVES: 4 TIME: 45 MINUTES
1. Preheat the oven to 400º F. Line a baking sheet with parchment paper. 2. Add the cauliflower florets, olive oil, ½ tsp of salt and rosemary and toss to coat. Roast for 25-30 minutes, or until cooked through. 3. In a bowl, add the ground beef, kale, 2 tbsp mustard, garlic powder and remaining salt. Use your hands to mix everything together. Form into four patties. 4. In a large skillet or grill pan, heat a drizzle of olive oil over medium heat. Add the burgers and cook 6 minutes on each side, or until cooked to desired doneness. 5. Serve the burgers with remaining mustard and a side of the roasted cauliflower. 6. Store leftover burgers and cauliflower in the fridge for lunch the next day.
Calories: 441 • Carbs: 15g Fat: 24g • Fiber: 6g invigor8.com j 39
W E E K
3
D I N N E R
W E E K
MEXICAN CHICKEN STUFFED SQUASH
3
D I N N E R
SERVES: 4 TIME: 30 MINUTES
4 delicata squash, halved lengthwise, seeds removed
1. Preheat oven to 375º F. Place the delicate squash in a greased baking dish. Drizzle with 1 tbsp olive oil and bake for 15 minutes.
2 tbsp olive oil, divided
2. In a large skillet, heat the remaining olive oil over medium heat. Add the ground chicken, onion and spices. Cook, stirring occasionally, until chicken is cooked through.
1 lb ground chicken 1 yellow onion, chopped 2 tsp cumin
3. Stir in the olives and salsa. Remove from heat and scoop into each squash. Bake for another 10-15 minutes, or until squash is cooked through.
2 tsp garlic powder
4. Remove from the oven and top with avocado.
½ tsp salt
5. Store leftovers in the fridge for a quick lunch. Reheat in the oven until warmed through.
2 tsp chili powder
½ cup black olives, chopped 1 cup salsa 1 avocado, sliced
Calories: 493 • Carbs: 63g Fat: 19g • Protein: 27g • Fiber: 16g 40 j invigor8.com
W E E K
SIMPLE LEMON BAKED SALMON 8 oz wild salmon fillets 2 zucchini, cut into ½ inch rounds 1 cup cherry tomatoes, halved 2 tbsp olive oil ½ tsp salt ½ lemon, thinly sliced ¼ cup chopped parsley, for garnish
3
D I N N E R
SERVES: 2 TIME: 30 MINUTES
1. Preheat the oven to 375º F. Line a baking sheet with parchment paper. 2. Place the salmon fillets onto half the baking sheet. Add the zucchini and tomatoes to the other half. Drizzle the veggies and salmon with olive oil and sprinkle with salt. Place the lemon slices on top of the salmon. 3. Bake for 20-25 minutes, or until salmon is cooked through. Serve topped with fresh parsley.
Calories: 442 • Carbs: 11g Fat: 36g • Protein: 22g • Fiber: 3g invigor8.com j 41
W E E K
3
D I N N E R
CHICKEN AND VEGGIE STIR FRY 1 lb boneless, skinless chicken breast, cut into bite-sized cubes Salt and pepper 2 tbsp olive oil 1 yellow onion, sliced 2 red bell peppers, seeds removed, sliced 4 carrots, peeled and cut into ¼-inch thick strips or rounds 1 cup snow peas 4 cups broccoli florets 4 cloves garlic, minced 2 tbsp tamari (or soy sauce) 2 tsp sesame oil 2 tbsp sesame seeds, for garnish (optional)
Calories: 418 • Carbs: 36g Fat: 16g • Protein: 41g • Fiber: 12g 42 j invigor8.com
SERVES: 4 TIME: 20 MINUTES
1. Sprinkle the chicken generously with salt and pepper. In a large skillet, heat the olive oil over medium heat. Add the chicken and cook until browned, about 5 minutes. 2. Add the onion, bell pepper, carrots, snow peas and broccoli to the skillet and cook, stirring occasionally, until vegetables are tender. 3. Add the garlic, tamari or soy sauce and sesame oil and cook for a minute, stirring often. Remove from heat and season with salt and pepper to taste. 4. Serve hot garnished with sesame seeds, if desired. Store leftovers in the fridge for lunch the next day.
W E E K
CURRIED COCONUT LENTIL SOUP 2 tbsp olive oil 2 carrots, peeled and chopped 1 yellow onion, chopped
3
D I N N E R
SERVES: 4 TIME: 30 MINUTES
1. In large pot, heat the oil over medium heat. Add the carrots, onion and salt and cook until softened, about 5 minutes. Add curry powder and cook for 30 seconds.
2 tbsp curry powder
2. Add the vegetable broth, coconut milk and lentils. Bring to a boil, then reduce heat to low and simmer for 25 minutes or until lentils are cooked.
4 cups vegetable broth
3. Stir in the kale and lime juice. Taste and add more salt, if needed.
2 cups full-fat coconut milk
4. Remove from heat and serve hot. Store leftovers in the fridge for another meal.
½ tsp salt
1 cup green lentils 4 cups chopped kale 1 tbsp lime juice
Calories: 415 • Carbs: 27g Fat: 32g • Protein: 11g • Fiber: 9g invigor8.com j 43
WEEK 4: INVIGOR8 Meal Plan DAY
BREAKFAST
LUNCH
DINNER
MONDAY
Mocha Madness Smoothie
Mushroom, Feta and Thyme Frittata
Swedish Meatball and Cauliflower Mash
TUESDAY
Raspberries and Cream Overnight Oats
Swedish Meatballs with Basic Kale Salad
Creamy Spinach and Sun-Dried Tomato Chicken
WEDNESDAY
Apple Cinnamon Yogurt Bowl
Mushroom, Feta and Thyme Frittata
Beef Fajita Quinoa Bowl
THURSDAY
Raspberries and Cream Overnight Oats
Beef Fajita Quinoa Bowl
Almond-Crusted Salmon and Arugula Salad
FRIDAY
Apple Cinnamon Yogurt Bowl
Avocado Egg Salad Toast
Ginger Scallion Turkey Burgers With Creamy Carrot Slaw
SATURDAY
Blueberry Pancakes
Ginger Scallion Turkey Burgers With Creamy Carrot Slaw
Curried Peanut Chickpea Stew
SUNDAY
Berries and Cream Smoothie
Curried Peanut Chickpea Stew
Fish Tacos With Mango Salsa
NOTE: Above meals in gray indicate leftovers.
44 j invigor8.com
WEEK 4: INVIGOR8 Meal Plan Grocery MEAT/FISH/DAIRY
VEGETABLES AND HERBS
SPICES
££2 tsp butter ££½ cup crumbled feta cheese ££2 tbsp Parmesan cheese ££1 lb boneless, skinless chicken
££2 cups arugula ££8 cups baby spinach ££6 carrots ££1 head cauliflower ££½ cup cilantro ££1 cucumber ££2 heads garlic ££4-inch piece ginger root ££1 jalapeño pepper ££2 cups kale
££Allspice ££Black pepper ££Cinnamon ££Cumin ££Curry powder ££Dried basil ££Dried thyme ££Garlic powder ££Nutmeg ££Onion powder
££2 cups mushrooms ££1 red onion ££4 green onions (scallions) ££3 yellow onions ££2 tbsp parsley ££4 red bell peppers ££1 zucchini
££Oregano ££Salt BAKING/OTHER
FRUIT
££2 tbsp cocoa powder
££4 avocados ££1 banana ££1 cup blueberries ££3 green apples ££2 lemons ££5 limes ££1 mango
££1¾ cups oats
thighs
££¾ lb Atlantic cod ££18 eggs ££2 lbs grass-fed ground beef ££1 lb ground turkey ££8 oz wild salmon fillets ££5 cups plain whole milk yogurt CANNED/BOXED FOOD
££6 cups almond milk ££2 (15 oz) cans chickpeas ££2 (13.5 oz) cans coconut milk ££2 tbsp tomato paste ££2 cups vegetable broth ££¼ cup sun dried tomatoes SNACKS AND NUTS
££¼ cup peanut butter ££¹⁄ ³ cup almond butter ££²⁄ ³ cup almonds ££2 tbsp chia seeds
££2 tsp instant coffee ££2 tbsp maple syrup ££1¾ cups almond flour
££4 corn tortillas
FROZEN
££3 cups frozen raspberries
DRY GRAINS OR LEGUMES
CONDIMENTS
££1 cup quinoa ££2 slices whole grain bread
££2 tbsp coconut oil ££2 tbsp Dijon mustard ££1 cup olive oil ££1 tbsp hot sauce (optional) ££1 tsp fish sauce (optional) ££½ tsp sesame oil ££¼ cup tamari (or soy sauce)
invigor8.com j 45
W E E K
4
B R E A K F A S T
MOCHA MADNESS SMOOTHIE 2 cups unsweetened almond milk 2 scoops Triple Chocolate Brownie INVIGOR8 Superfood Shake ½ banana 2 tbsp cocoa powder 2 tsp instant coffee 1 avocado 4 ice cubes
Calories: 489 • Carbs: 58g Fat: 22g • Protein: 26g • Fiber: 21g 46 j invigor8.com
SERVES: 2 TIME: 5 MINUTES
1. Add all ingredients to a high-speed blender and blend until smooth. If too thick, add more almond milk or water.
W E E K
RASPBERRIES AND CREAM OVERNIGHT OATS 1½ cups oats 1 cup unsweetened almond milk ½ cup plain whole milk yogurt
4
B R E A K F A S T
SERVES: 4 TIME: 8 HOURS (MAKE AHEAD)
1. Combine oats, almond milk, yogurt, chia seeds, INVIGOR8 and water together in a large container with a lid. Stir well to mix. Cover and place in the fridge overnight (or for at least 8 hours).
2 tbsp chia seeds
2. Remove oats from fridge. Divide into two mason jars and top with raspberries and nuts.
2 scoops French Vanilla INVIGOR8 Superfood Shake
3. Store in the fridge until ready to eat. Enjoy hot or cold!
½ cup water 1 cup raspberries ½ cup chopped almonds
Calories: 406 • Carbs: 46g Fat: 16g • Protein: 23g • Fiber: 12g invigor8.com j 47
W E E K
4
B R E A K F A S T
APPLE CINNAMON YOGURT BOWL 2 cups whole milk plain yogurt 2 scoops French Vanilla INVIGOR8 Superfood Shake 1 tsp cinnamon 1 green apple, sliced 2 tbsp almonds, chopped 2 tsp almond butter
Calories: 476 • Carbs: 48g Fat: 17g • Protein: 35g • Fiber: 7g 48 j invigor8.com
SERVES: 2 TIME: 5 MINUTES
1. Add the yogurt, INVIGOR8 and cinnamon to a bowl and stir to combine. 2. Top with apple slices, almonds and a drizzle of almond butter.
W E E K
BLUEBERRY PANCAKES 1½ cups almond flour ½ cup unsweetened almond milk 2 eggs
4
B R E A K F A S T
SERVES: 4 TIME: 15 MINUTES 1. In a medium bowl, whisk together the almond flour, almond milk, eggs, INVIGOR8 and salt. Stir in the blueberries. If too thick, add more milk. If too thin, add more almond flour.
¼ tsp salt
2. Melt the coconut oil in a nonstick skillet over medium heat. Once the oil is hot and shimmering, pour small dollops of the batter into the pan. Cook for 2-3 minutes on each side, or until golden brown.
1 cup blueberries
3. Serve drizzled with maple syrup.
1 tbsp coconut oil
4. Store leftovers in the freezer and pop them in the toaster for a quick snack or breakfast!
1 scoop French Vanilla INVIGOR8 Superfood Shake
2 tbsp maple syrup
Calories: 399 • Carbs: 25g Fat: 17g • Protein: 18g • Fiber: 7g invigor8.com j 49
W E E K
4
B R E A K F A S T
BERRIES AND CREAM SMOOTHIE
SERVES: 2 TIME: 5 MINUTES
2 cups frozen raspberries
1. Add all ingredients to a blender and blend until smooth.
2 scoops French Vanilla INVIGOR8 Superfood Shake
2. If too thick, add more liquid until desired consistency is reached.
2 cups unsweetened almond milk 2 tbsp almond butter
Calories: 370 • Carbs: 40g Fat: 14g • Protein: 26g • Fiber: 14g 50 j invigor8.com
W E E K
MUSHROOM, FETA AND THYME FRITTATA 10 eggs ¼ cup plain whole milk yogurt 2 tsp dried thyme 2 tbsp olive oil 1 yellow onion, chopped ½ tsp salt 2 cups mushrooms, chopped 2 cloves garlic, minced ½ cup crumbled feta cheese 1 avocado, sliced
4
L U N C H
SERVES 4 TIME: 30 MINUTES
1. Preheat the oven to 325º F. In a large bowl, whisk together the eggs, yogurt and thyme. Set aside. 2. In a large ovenproof skillet (cast iron is best), heat the olive oil over medium heat. Add the onion and salt and sauté until it begins to brown, about 10 minutes. 3. Add the mushrooms and garlic and cook, stirring frequently, until the mushrooms soften and release their water. 4. Pour the egg mixture into the pan. Crumble the feta over the eggs and cook over medium heat for 5 minutes, or until the edges begin to set. 5. Transfer to the oven and bake for about 15 minutes, or until the eggs have set/solidified in the center. Cut into 6 slices and serve warm topped with avocado slices. 6. Store leftovers in the fridge for up to four days or in the freezer for up to one month. Reheat in the microwave until warmed through.
Calories: 354 • Carbs: 7g Fat: 26g • Protein: 23g • Fiber: 1g invigor8.com j 51
W E E K
4
L U N C H
BASIC KALE SALAD 2 cups chopped kale Salt 2 tbsp olive oil 2 tbsp lemon juice ½ tsp Dijon mustard 2 tbsp grated Parmesan cheese
Calories: 186 • Carbs: 7g Fat: 16g • Protein: 4g • Fiber: 2g 52 j invigor8.com
SERVES: 2 TIME: 10 MINUTES 1. In a large bowl, add the kale and a generous pinch of salt. Massage the kale with your hands to soften it. 2. For the dressing, whisk together the olive oil, lemon juice and mustard in a separate bowl. Add the dressing and parmesan to the kale and toss to coat.
W E E K
AVOCADO EGG SALAD TOAST 4 eggs, hard-boiled 1 avocado ½ green apple, chopped 1 tbsp lemon or lime juice
4
L U N C H
SERVES: 2 TIME: 10 MINUTES
1. Add the peeled eggs and avocado to a large bowl and mash with a fork. Mix in the apple, lemon or lime juice, salt and pepper. 2. Spread egg mixture on toasted whole grain bread.
Salt and pepper 2 slices whole grain bread, toasted
Calories: 408 • Carbs: 27g Fat: 27g • Protein: 16g • Fiber: 9g invigor8.com j 53
W E E K
4
D I N N E R
SWEDISH MEATBALLS 1 tbsp olive oil ½ yellow onion, finely chopped 1 lb grass-fed ground beef 1 egg ¼ cup almond flour 1 tbsp tamari (or soy sauce) 2 cloves garlic, minced ¼ tsp salt ¼ tsp allspice ¼ tsp nutmeg
Calories: 396 • Carbohydrate: 5g Fat: 31g • Protein: 23g • Fiber: 2g 54 j invigor8.com
SERVES: 4 TIME: 30 MINUTES 1. Preheat the oven to 375º F. In a large ovenproof skillet, warm the olive oil over medium heat. Add the onion and cook until softened, about 5-7 minutes. Transfer onion to a large bowl and set the skillet aside to use later. 2. Add the beef, egg, almond flour, tamari or soy sauce, garlic, salt, allspice and nutmeg to the bowl. Use your hands to mix everything together. 3. Roll into golf ball-sized meatballs. Heat the same skillet with a drizzle of oil over medium heat. Add the meatballs and brown on two sides, about 3 minutes per side. 4. Transfer the skillet to the oven and bake until cooked through, about 15 minutes.
W E E K
CAULIFLOWER MASH ½ head cauliflower, cut into florets 2 tsp butter 1 tbsp unsweetened almond milk 2 tbsp chopped parsley
4
D I N N E R
SERVES: 2 TIME: 15 MINUTES 1. Fill a large pot with 1 inch of water and place a steamer basket inside. Bring the water to a simmer, then add the cauliflower florets. Cover and steam for about 10 minutes, or until very soft. 2. Add the butter, almond milk, parsley, salt and pepper and mash until smooth. Alternatively, add all ingredients to a blender and blend un
Salt and pepper
Calories: 65 • Carbs: 8g Fat: 3g • Protein: 3g • Fiber: 3g invigor8.com j 55
W E E K
4
D I N N E R
CREAMY SPINACH AND SUN-DRIED TOMATO CHICKEN 2 tbsp olive oil 1 lb boneless, skinless chicken thighs 8 cups baby spinach 1½ cups full-fat coconut milk ¼ cup sun-dried tomatoes, chopped 1 tbsp dried basil ½ tsp salt
Calories: 454 • Carbs: 7g Fat: 34g • Protein: 32g • Fiber: 2g 56 j invigor8.com
SERVES: 4 TIME: 25 MINUTES
1. In a large skillet, warm the olive oil over medium heat. Add the chicken thighs and let cook for about 5 minutes per side. Remove from pan and set aside on a plate. 2. Add spinach, coconut milk, sun-dried tomatoes, basil and salt to the pan. Cook, stirring occasionally, for a couple of minutes until wilted, then add the chicken thighs back to the pan. Cover and let simmer for 5 to 7 minutes, or until chicken is cooked through. 3. Divide chicken and creamy spinach between plates. 4. Leftovers can be frozen for up to a month.
W E E K
BEEF FAJITA QUINOA BOWL 1 tbsp olive oil 1 lb grass-fed ground beef 1 red bell pepper, seeds removed, sliced ½ red onion, sliced 2 tbsp tomato paste 1 tbsp water
4
D I N N E R
SERVES: 4 TIME: 20 MINUTES
1. In a large skillet, warm the olive oil over medium heat. Add the ground beef and cook for 5 minutes until brown, breaking it up into small crumbles. 2. Add the bell pepper and onion and cook until softened, about 5 minutes. Stir in the tomato paste, water, spices and salt. Simmer for about 5 minutes to let the flavors combine. 3. Serve hot over a bed of quinoa topped with avocado and a lime wedge.
1 tsp onion powder 1 tsp garlic powder 2 tsp chili powder 1 tsp cumin 1 tsp oregano ½ tsp salt 1 cup quinoa, cooked ½ avocado, sliced 1 lime, cut into wedges Calories: 480 • Carbs: 30g • Fat: 29g • Protein: 25g • Fiber: 6g invigor8.com j 57
W E E K
4
D I N N E R
ALMOND CRUSTED SALMON AND ARUGULA SALAD 8 oz wild salmon fillets 1 tbsp Dijon mustard ¹⁄ ³ cup almond meal
2 tbsp olive oil, divided ¼ tsp salt 2 cups arugula 1 cucumber, peeled and sliced 1 tbsp lemon juice Salt and pepper
Calories: 495 • Carbohydrate: 8g Fat: 40g • Protein: 22g • Fiber: 2g 58 j invigor8.com
SERVES: 2 TIME: 25 MINUTES
1. Preheat the oven to 350º F. Line a baking sheet with parchment paper. 2. Place the salmon fillets on the baking sheet and spread 1 tbsp of mustard on top of each fillet. 3. In a small bowl, mix together the almond meal, 1 tbsp olive oil and salt. Top each fillet with a thin, even layer of the mixture. Bake for 15-20 minutes, or until salmon is cooked through. 4. To make the salad, add the arugula, cucumber, remaining olive oil, lemon juice, salt and pepper to a bowl and toss to coat. 5. Serve the salmon over a bed of the dressed arugula.
W E E K
GINGER SCALLION TURKEY BURGERS 1 lb ground turkey 1 egg ¼ cup oats 4 green onions, thinly sliced
4
D I N N E R
SERVES: 4 TIME: 15 MINUTES
1. In a large bowl, add the turkey, egg, oats, green onions, ginger, tamari (or soy sauce), hot sauce (if using), fish sauce (if using), sesame oil, garlic and salt. Use your hands to gently mix until everything is incorporated.
1 tbsp tamari (or soy sauce)
2. Form the turkey mixture into 4 patties. In a large skillet, warm the olive oil over medium heat. Once the oil is shimmering, add the turkey burgers to the skillet. Cook for 5 minutes on each side, or until golden brown.
1 tbsp hot sauce, optional
3. Remove from heat and serve with the carrot slaw (recipe follows).
1½ tbsp grated ginger
1 tsp fish sauce, optional ½ tsp sesame oil 2 cloves garlic, minced ¼ tsp salt 2 tbsp olive oil
Calories: 286 • Carbohydrate: 6g Fat: 18g • Protein: 26g • Fiber: 1g invigor8.com j 59
W E E K
4
D I N N E R
CREAMY CARROT SLAW 4 carrots, peeled and grated 4 tbsp lime juice ½ cup chopped cilantro 2 tbsp almond butter 2 tbsp tamari (or soy sauce) Salt and pepper
Calories: 85 • Carbs: 10g Fat: 5g • Protein: 3g • Fiber: 3g 60 j invigor8.com
SERVES: 4 TIME: 10 MINUTES
1. In a bowl, add the carrots, cilantro, lime juice, almond butter and tamari (or soy sauce). Add salt and pepper to taste. 2. Serve as a side for any protein.
W E E K
CURRIED PEANUT CHICKPEA STEW 1 tbsp coconut oil 1 yellow onion, chopped 2 cloves garlic, minced 1 tbsp ginger, minced 1 tbsp curry powder ¼ cup water ¼ cup peanut butter 2 cups vegetable broth 1 cup coconut milk 1 tsp salt 2 red bell pepper, sliced 1 zucchini, cut into ½-inch rounds
4
D I N N E R
SERVES: 4 TIME: 45 MINUTES
1. In a large saucepan, melt the coconut oil over medium heat. Add the onion and cook until softened, about 5 minutes. 2. Add the garlic, ginger and curry powder and cook for one minute, stirring constantly, until fragrant. Stir in the water and the peanut butter. 3. Add the vegetable broth, almond [INGREDIENTS SAY COCONUT MILK] and salt. Stir until everything is combined. 4. Stir in the pepper, zucchini, carrots and chickpeas. Bring to a simmer and cook, uncovered, for 20 minutes, stirring occasionally. 5. Stir in the lime juice. Taste and add more salt if needed. Divide into bowls, and top with cilantro. 6. Store leftovers in the freezer for up to a month. Reheat on the stove for a quick lunch or dinner!
2 carrots, peeled and cut into ½ inch rounds 2 14 oz cans chickpeas, drained and rinsed 1 tbsp lime juice ¼ cup chopped cilantro
Calories: 458 • Carbs: 60g • Fat: 17g • Protein: 21g • Fiber: 17g invigor8.com j 61
W E E K
4
D I N N E R
FISH TACOS WITH MANGO SALSA ¼ mango, roughly chopped ¼ cup red onion ½ jalapeño pepper, seeds removed, chopped 1 clove garlic, minced ½ red bell pepper, seeds removed, chopped 3 tsp olive oil, divided
SERVES: 4 TIME: 25 MINUTES
1. In a bowl, mix together the mango, red onion, jalapeño, garlic, bell pepper, 1½ teaspoons olive oil and lime juice. Season with salt and pepper to taste. 2. Mix the cumin, chili powder, oregano and ¼ tsp salt in a small bowl. Place the fish on a plate and season all sides with the spice mixture. 3. In a large skillet, heat the olive oil over medium heat. Add the fish to the pan and cook for 3-5 minutes on each side, or until cooked through.
Salt and pepper
4. To make the tacos, warm the corn tortillas in the pan. Place chunks of the fish inside the tortilla and top with mango salsa and avocado.
½ tsp cumin
5. Store leftover fish in the fridge for up to 3 days.
1 tbsp lime juice
½ tsp chili powder ½ tsp oregano ¾ lb Atlantic cod 4 corn tortillas ¼ avocado, sliced Calories: 472 • Carbs: 42g Fat: 14g • Protein: 42g • Fiber: 6g 62 j invigor8.com
S N A C K S
BLUEBERRY VANILLA MUG CAKE 1 tsp coconut oil 1 egg ¼ cup almond flour 5 blueberries
&
D E S S E R T S
SERVES: 1 TIME: 3 MINS
1. In a microwavable mug, add the coconut oil and microwave until melted. 2. Whisk in the remaining ingredients. Microwave on high for 1-1½ minutes.
½ scoop French Vanilla INVIGOR8 Superfood Shake ½ tsp baking powder Pinch of salt
Calories: 383 • Carbs: 16g Fat: 24g • Protein: 22g • Fiber: 14g invigor8.com j 63
S N A C K S
&
D E S S E R T S
CHOCOLATE COCONUT MUG CAKE 1 tsp coconut oil 1 egg ¼ cup almond flour ½ scoop French Vanilla INVIGOR8 Superfood Shake ½ tsp baking powder Pinch of salt 1 tsp unsweetened shredded coconut 2 tsp maple syrup
Calories: 404 • Carbs: 24g Fat: 26g • Protein: 22g • Fiber: 6g 64 j invigor8.com
SERVES: 1 TIME: 3 MINS
1. In a microwavable mug, add the coconut oil and microwave until melted. 2. Whisk in the remaining ingredients. Microwave on high for 1-1½ minutes. 3. Taste and add a drizzle of maple syrup for extra sweetness. Enjoy!
S N A C K S
ORANGE ALMOND MUG CAKE 1 tsp coconut oil 1 egg 2 tsp maple syrup ¼ cup almond flour ½ tsp baking powder Pinch of salt 1 tsp unsweetened shredded coconut
&
D E S S E R T S
SERVES: 1 TIME: 3 MINS
1. In a microwavable mug, add the coconut oil and microwave until melted. 2. Whisk in the remaining ingredients. Microwave on high for 1-1½ minutes. 3. Taste and add a drizzle of maple syrup for extra sweetness. [IS THIS IN ADDITION TO THE 2 TSP SYRUP IN INGREDIENTS. OR IS THIS SUPPOSED TO BE THE SHREDDED COCONUT INSTEAD OF MAPLE SYRUP?]
Calories: 377 • Carbs: 34g Fat: 23g • Protein: 13g • Fiber: 6g invigor8.com j 65
S N A C K S
&
D E S S E R T S
MAPLE CINNAMON BAKED APPLES 4 apples, halved, cores removed 1/8 cup walnuts, chopped ¼ cup rolled oats 3 tbsp coconut oil 2 tbsp maple syrup 1 tsp cinnamon Pinch of salt
Calories: 245 • Carbs: 27g Fat: 15g • Protein: 2g • Fiber: 5g 66 j invigor8.com
SERVES: 4 TIME: 40 MINS
1. Preheat the oven to 350º F. In a 9x5 baking dish, place the apples cut side up. 2. In a small pot over medium heat, add the remaining ingredients. Stir until everything is combined. 3. Scoop the mixture on top of each apple. Bake in the oven for 20-30 minutes, or until the apple is softened. If it starts to burn, cover with foil and return to the oven.
S N A C K S
PEANUT BUTTER BANANA ICE CREAM 2 frozen bananas, sliced ½ scoop French Vanilla INVIGOR8 Superfood Shake (optional) 2 tbsp peanut butter
&
D E S S E R T S
SERVES: 2 TIME: 5 MINS
1. Add frozen bananas, INVIGOR8 (if using) and peanut butter to a food processor. Process until smooth, scraping down the sides as needed. 2. Scoop into a bowl and enjoy immediately for a soft-serve consistency. For a more solid consistency, store in an airtight container in the freezer for at least 1 hour.
Calories: 338 • Carbs: 60g Fat: 9g • Protein: 11g • Fiber: 7g invigor8.com j 67
S N A C K S
&
D E S S E R T S
CHOCOLATE PEANUT BUTTER FUDGE
SERVES: 8 TIME: 1 HOUR
½ cup coconut oil
1. Line an 8x4 or 9x5-inch loaf pan with parchment paper.
½ cup peanut butter
2. In a medium bowl, whisk together all of the ingredients until smooth. Pour into the parchment-lined loaf pan. Place in the freezer to chill for at least an hour.
¹⁄ ³ cup cocoa powder
½ scoop Triple Chocolate Brownie INVIGOR8 Superfood Shake ½ tsp vanilla extract ¼ tsp salt
Calories: 238 • Carbs: 7g Fat: 22g • Protein: 6g • Fiber: 3g 68 j invigor8.com
3. Cut into 8 squares. Store in an airtight container in the fridge.
S N A C K S
STRAWBERRY SHORTCAKE BLISS BALLS 1 cup cashews ½ cup pitted dates ½ cup unsweetened shredded coconut 1 lemon, zested and juiced
&
D E S S E R T S
SERVES: 12 TIME: 10 MINS
1. In a food processor, combine all ingredients except the strawberries. Pulse until everything is incorporated and coarsely chopped. Add in the strawberries and pulse a few times just to break them up. 2. Roll the mixture into 12 balls. Store in an airtight container in the fridge.
1 tsp vanilla extract ¼ tsp salt ¾ cup freeze-dried strawberries
Calories: 111 • Carbs: 10g Fat: 8g • Protein: 2g • Fiber: 1g invigor8.com j 69
S N A C K S
&
D E S S E R T S
PECAN PIE BLISS BALLS 1 ½ cups toasted pecans ½ cup pitted dates ½ cup unsweetened coconut flakes 2 tbsp almond butter 1 tsp vanilla extract ½ tsp cinnamon ¼ tsp salt
Calories: 130 • Carbs: 7g Fat: 12g • Protein: 2g • Fiber: 2g 70 j invigor8.com
SERVES: 14 TAKES: 10 MINS
1. Add the pecans and dates to a food processor and pulse until coarsely chopped. Add the remaining ingredients and pulse until it starts to come together. 2. Add a splash of water, if needed, to form balls. 3. Store in the fridge for a quick snack.
S N A C K S
CHOCOLATE CHIP COOKIE BLISS BALLS 1½ cups rolled oats ½ cup pitted dates ¼ cup almond butter 2 tbsp unsweetened almond milk 1 tsp vanilla extract ¹⁄ ³ cup dark chocolate chips
¼ tsp salt
&
D E S S E R T S
SERVES: 12 TAKES: 10 MINS
1. In a food processor, combine the oats and process until they look like flour. 2. Add the dates, almond butter, almond milk and vanilla. Pulse until it starts to come together. Add a splash of almond milk if the mixture seems too dry. 3. Add the chocolate chips and pulse a few times to break them up a bit. 4. Roll into 12 balls. Store in an airtight container in the fridge.
Calories: 134 • Carbs: 18g Fat: 6g • Protein: 3g • Fiber: 3g invigor8.com j 71
S N A C K S
&
D E S S E R T S
CHILI LIME ROASTED CASHEWS
SERVES: 6 TAKES: 20 MINS
2 cups cashews
Preheat oven to 350º F. Line a baking sheet with parchment paper.
1 lime, zested
In a bowl, combine all the ingredients and toss to evenly coat. Pour onto the baking sheet, using a rubber spatula to get all the spices out of the bowl.
½ tsp olive oil ½ tsp salt ½ tsp smoked paprika, optional
Bake for 10-15 minutes, tossing halfway through, until lightly toasted. Allow to cool completely before removing from the baking sheet.
¼ tsp cayenne, optional
Once cooled, store in an airtight container.
½ tsp chili powder
Calories: 269 • Carbs: 16g Fat: 22g • Protein: 7g • Fiber: 2g 72 j invigor8.com
S N A C K S
HUMMUS AND VEGGIES 1 cup hummus 1 cup baby carrots (or celery, cucumber, bell pepper)
&
D E S S E R T S
SERVES: 4 TAKES: 5 MINS
1. Use carrots to dip in hummus for a quick, healthy snack to keep in the fridge or bring to work.
Calories: 117 • Carbs: 12g Fat: 6g • Protein: 5g • Fiber: 5g invigor8.com j 73
S N A C K S
&
D E S S E R T S
APPLE AND PEANUT BUTTER 1 red or green apple, sliced ¼ cup peanut butter 1 tsp cinnamon, for sprinkling on apple (optional)
Calories: 196 • Carbs: 8g Fat: 17g • Protein: 7g • Fiber: 2g 74 j invigor8.com
SERVES: 2 TAKES: 3 MINS
1. Cut the apple into slices and dip! Spice it up with a sprinkle of cinnamon.
S N A C K S
AVOCADO WITH SALT AND VINEGAR ½ avocado 1 tsp balsamic vinegar
&
D E S S E R T S
SERVES: 1 TAKES: 3 MINS
1. Drizzle half an avocado with balsamic vinegar and a sprinkle of salt and pepper for a quick snack full of heathy fats.
Salt and pepper
Calories: 166 • Carbs: 9g Fat: 15g • Protein: 2g • Fiber: 7g invigor8.com j 75
S N A C K S
&
D E S S E R T S
SARDINES WITH LEMON 1 (4.4 oz) can sardines, drained ¼ lemon, to squeeze over the sardines
Calories: 153 • Carbs: 1g Fat: 9g • Protein: 18g • Fiber: 0g 76 j invigor8.com
SERVES: 1 TAKES: 3 MINS
1. If you like sardines, they are a great snack option if you’re feeling hungry between meals. They’re low in calories and carbs and high in healthy fats, protein and calcium. Simply remove them from the can and top with a drizzle. of lemon juice.
HUNGRY FOR MORE? We hope our 28-Day Clean Eating Meal Plan has inspired you to incorporate healthier foods into your everyday diet. For additional inspiration, visit our Recipes Blog. There you’ll find dozens of creative and delicious recipes for smoothies, snacks, desserts and more – all created with our revolutionary INVIGOR8 Superfood Shake powder. INVIGOR8 has only natural and healthy ingredients! NO GLUTEN • NO SOY • NO ARTIFICIAL INGREDIENTS
Healthy Weight Loss with Natural Formulas
BIOMEDICAL RESEARCH LABORATORIES, LLC
7590 Fay Ave., Suite #202 • La Jolla, CA 92037 • 1-800-780-4331 78 j invigor8.com