recipes + meal ideas


-Smoothie (see below for smoothie ideas)

-Whole-grain  toast topped with peanut butter, sliced banana + sprinkled with flax meal

-Waffle with peanut butter + flax; fruit on the side

-Waffle spread with almond butter, honey + flax

-Yogurt/Greek yogurt with HolyCrap!, berries + granola

-Yogurt with crumbled walnuts

-Greek yogurt with berries

-Oatmeal with chopped apple, walnuts, cinnamon + flax meal

-Oatmeal with sliced banana, peanut butter + HolyCrap!

-Oatmeal with berries

-Scrambled eggs with toast + piece of fruit

-Scrambled eggs with salsa + spinach

-Cereal topped with berries

Gluten-Free Chocolate Pumpkin Protein Pancakes

The best {baked} lazy-morning hash browns


-Berry-kale smoothie: orange/cranberry/mango juice, vanilla yogurt, frozen mixed berries, frozen kale + flax meal

-Berry-almond smoothie: orange juice, vanilla yogurt, frozen mixed berries, HolyCrap!, flax + almond butter

-Antioxidant booster: pomegranate/acai juice, vanilla yogurt, mixed frozen berries, flax, 1/2 tsp lemon zest, squirt of lemon juice

-Peanut butter banana smoothie: skim milk, vanilla yogurt, one banana, scoop of peanut butter + flax

Wacky watermelon smoothie

Mango creamsicle smoothie

Protein dessert smoothie

Green tea green smoothie


Turkey sandwich with arugula, cheese, tomato + honey mustard

-Turkey sandwich on rye bread with cranberry sauce, brie + arugula

-Pulled bbq chicken sandwich

Protein-packed sandwich: scrambled egg, turkey, mixed greens, goat cheese + sundried tomato pesto on whole-wheat thin

-Turkey sandwich with Swiss cheese, tomato, mixed greens, sundried tomato pesto + a pickle on a whole-wheat bagel

Turkey panini with aged white cheddar, sliced pear + sprouts


-Mixed greens salad with salmon

-Arugula + spinach salad with shredded chicken, goat cheese, praline pecans, strawberries, blueberries + mandarin oranges

-Spinach salad with black beans, nuts, mandarin oranges + balsamic

-Grilled chicken salad with baby spinach, beets, dried cranberries, goat cheese, walnuts + balsamic

-Mixed greens with sliced pear, walnuts, candied pecans + parmesan

-Mixed greens with red + yellow quinoa, grilled chicken, goat cheese, praline pecans, apple, + pear

-Summer quinoa salad with tomatoes, black beans + corn

-Spinach, roasted turkey (chopped), sprouts, cherry tomatoes, red pepper, broccoli, cabbage, corn, chickpeas, pumpkin seeds, peanuts, cashews, aged white cheddar, cilantro, cracked black pepper + asian sesame vinaigrette

Honey mustard chicken salad

Melon & prosciutto salad

Peach arugula salad

Peach and Tomato Summer Salad (via Embracing Balance)

Healthy Tandoori Chicken Salad

Sweet’n’Sour Asian Chicken Salad

Fall Plum Salad (vegetarian)

Homemade Salad Dressings

Honey Dijon Vinaigrette 

Sweet’n’Sour Dressing

Zesty Lime Vinaigrette


Mexican Chicken Soup

Thai Curry Chicken Soup

Moroccan Lentil Soup


Vegetarian fajitas

Veggie-bean quesadilla

Egg quesadilla

Steak tacos

Tilapia tacos


-Whole-wheat pasta with veggies (such as cherry tomatoes, bell peppers, frozen kale) + tomato sauce


Tilapia with Pineapple-Mint Salsa + Quinoa

Maple Salmon with roasted broccoli

-Salmon with Blueberry-Mango Salsa

Maple Salmon (aka. Lemon-Dill Salmon) 

Homemade salmon burgers

BBQ Spiced Salmon with Pineapple Jalapeno Salsa (via How Sweet It Is)

Teriyaki Sesame Salmon

Meat & Poultry

-Beef & Sweet Potato Tagine

Moroccon-Stewed Chicken

Yogurt-Spiced Chicken With Grilled Tomato Kabobs (Canadian Living)

Chicken with Pineapple Salsa

-Chicken stir-fry

Garlic Peach Grilled Chicken (via Picky Palate)

Honey Mustard Chicken with Tomato Salsa

Other Dinner Ideas

Butter Chicken Pizza

Vegetarian Dishes

-Black Bean Oat Burgers

Black Bean Burgers


-Any fruit (bananas are great pre-workout snack!)

-Veggies dipped in salsa

-Cheese + crackers


-Greek yogurt (extra protein!)

-Nuts + seeds

-Apple/banana + almonds

-Apple slices with caramel sauce

-Yogurt with berries

-Raw veggies (cucumber, bell peppers, carrots, cherry tomatoes) + string cheese

-Banana spread with peanut butter

-Granola with almond milk

-Scrambled egg


-Quinoa Bean Dip


Watermelon-Ginger-Mint Popsicles

Baked Goods

-Gluten-Free Pumpkin Spice Muffins

Adult Beverages

-Pimms Punch: The Ultimate Summer Drink

Fresh Material (by Hawker Bar): gin, soda, cucumber, lime + mint

-Wobbly Watermelon: watermelon vodka, muddled/pureed watermelon, soda + mint


7 thoughts on “recipes + meal ideas

  1. Hey Ashmo! These recipes are great! Have you ever tried mixing ground sprouted chia seeds into your smoothies? They’re an amazing source of fibre and omega fatty acids. They also boost your body’s ability to absorb nutrients!

  2. Im so excited to have found your blog Ashley! These meal ideas are so fab – I’m vegetarian so can’t use them all obviously but you have given me so much “food for thought” (I had to!) since I’m going through one of my regular creativity slumps in the kitchen!

    I’m on vacay right now tho which is usually when I start thinking more about jazzing up my usual meal plans so this is the perfect time for me to have found this page. Thanks girl!

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