Wellness

Total Estimated Macros Calories: ~680 Protein: ~68g Carbs: ~4g Fat: ~42g Fiber Estimate ~1g fiber Quick Preparation Instructions Curry Turkey Wing Marinade Ingredients Jumbo turkey wings Curry powder Turmeric Coriander Cumin Garlic powder Onion powder Black pepper Smoked paprika Rock salt Fresh lemon juice Optional olive oil binder Prep Instructions Clean and pat turkey wings dry. Combine all seasonings in a bowl. Add fresh lemon juice and light oil. Coat wings thoroughly. Ma

Total Estimated Macros Calories: ~575 Protein: ~34g Carbs: ~76g Fat: ~16g Fiber Estimate ~11–13g fiber Quick Preparation Instructions Curry African Yam Peel and cube African yam. Season with: Curry powder Garlic powder Black pepper Salt Roast or sauté until tender and lightly caramelized. Cilantro Lime Rice Cook rice until fluffy. Mix with: Fresh lime juice Chopped cilantro Pinch of salt Ground Turkey Brown ground turkey in skillet. Season with: Garlic Onion powder Paprika Cu

Total Estimated Macros Calories: ~930 Protein: ~68g Carbs: ~87g Fat: ~35g Fiber Estimate ~14–16g fiber Quick Preparation Instructions Sweet Potato Base Bake sweet potato at 400°F for 45–60 minutes until tender. Slice open and lightly mash interior. Rice & Bean Layer Cook brown rice separately. Warm black beans with garlic, cumin, and a pinch of salt. Layer rice and beans inside potato. Ribeye Steak Season ribeye with: Salt Pepper Garlic powder Grill or sear over high heat: 3–

Total Estimated Macros Calories: ~480 Protein: ~48g Carbs: ~4g Fat: ~28g Fiber Estimate ~1g fiber Quick Preparation Instructions Mango Pepper Marinade Ingredients Chicken thighs Badia mango seasoning Cumin Basil Coriander Curry powder Black pepper Rock salt Turmeric Fresh lemon juice Optional: light olive oil Directions Pat chicken thighs dry. Mix all seasonings with fresh lemon juice and a small amount of oil. Coat chicken thoroughly and marinate: Minimum: 30 minutes Ideal:

Total Estimated Macros Calories: ~365 Protein: ~10g Carbs: ~44g Fat: ~19g Fiber Estimate ~8–10g fiber Quick Preparation Instructions Salad Base Add fresh spinach to a large bowl. Fruit & Toppings Dice watermelon into cubes. Segment grapefruit or oranges. Add mixed seeds over top. Dressing Drizzle fresh lemon juice over salad. Toss lightly with strawberry vinaigrette. Quick Strawberry Vinaigrette 2 strawberries 1 tbsp olive oil 1 tbsp balsamic or apple cider vinegar 1 tsp hone

Total Estimated Macros Calories: ~495 Protein: ~11g Carbs: ~41g Fat: ~34g Fiber Estimate ~8–10g fiber Quick Preparation Instructions Salad Base Combine: Mixed greens Fresh spinach Arugula Add Toppings Dice apples and watermelon into bite-sized cubes. Add walnuts and pumpkin seeds. Sprinkle fresh turmeric powder lightly across the salad. Dressing Toss with vinaigrette dressing just before serving. Simple Homemade Vinaigrette 2 tbsp olive oil 1 tbsp apple cider vinegar 1 tsp ho

Total Estimated Macros Calories: ~575 Protein: ~32g Carbs: ~75g Fat: ~17g Fiber Estimate ~9–11g fiber Quick Preparation Instructions Stuffed Sweet Potato Bake jumbo sweet potato at 400°F for 50–60 minutes until soft. Slice open and fluff interior. Cajun Salmon Season salmon with: Cajun seasoning Old Bay Garlic powder Black pepper Sear or bake until flaky (internal temp 145°F). Break into chunks. Rice & Corn Filling Cook brown rice separately. Sauté corn lightly in olive oil w

Total Estimated Macros Calories: ~860 Protein: ~54g Carbs: ~73g Fat: ~40g Fiber Estimate ~13–16g fiber Quick Preparation Instructions Charcoal Ribeye Season 6 oz ribeye with salt, pepper, garlic powder, and steak seasoning. Grill over hot charcoal 4–5 minutes per side for medium-rare. Rest 5 minutes before slicing. Sweet Potato & Black Beans Bake sweet potato at 400°F for 45–60 minutes. Split in half and fluff interior. Sauté black beans with garlic, onion powder, cumin, and

Total Estimated Macros Calories: ~705 Protein: ~19g Carbs: ~118g Fat: ~17g Fiber Estimate ~12–14g fiber Quick Preparation Instructions Curry Soup Base Ingredients Curry powder Garlic Onion Turmeric Black pepper Cumin Vegetable or chicken broth Coconut milk or light cream (optional) Directions Sauté onion and garlic in a pot until fragrant. Add curry powder, turmeric, cumin, and black pepper. Stir in broth and simmer. Vegetables & Beans Add: Diced white potatoes Carrots Whole

Total Estimated Macros Calories: ~525 Protein: ~52g Carbs: ~16g Fat: ~26g Fiber Estimate ~4–6g fiber Quick Preparation Instructions Chicken Breast Seasoning Garlic powder Paprika Black pepper Italian seasoning Salt Optional cayenne for heat Directions Season chicken breast thoroughly. Grill or sear over medium-high heat: About 5–6 minutes per side Cook until internal temp reaches: 165∘F165^\circ F165∘F Rest, then slice or shred. Salad Base Add mixed greens to bowl. Layer: Cuc

Break your fast with this delicious protein flavor bomb! Total Estimated Macros Calories: ~585 Protein: ~46g Carbs: ~20g Fat: ~35g Fiber Estimate ~6–8g fiber Quick Preparation Instructions Spinach Omelette Ingredients 3 eggs Fresh spinach Salt Black pepper Garlic powder Optional paprika or Cajun seasoning Directions Whisk eggs thoroughly. Sauté spinach lightly in skillet. Pour eggs over spinach. Cook until set and fold into omelette. Turkey Sausage Slice turkey sausage into m