Performance Triad

orzo pasta • extra-large shrimp, peeled with the tails removed, deveined and patted dry • medium yellow onion, chopped • garlic cloves, chopped • fresh spinach with the stems removed • feta cheese, crumbed • oregano • red pepper flakes • Kosher salt and ground black pepper • extra-virgin olive oil

grams lentils (boiled; metric weight is just over 250 grams) • red bell pepper, diced • avocado, diced • cooked corn kernels – can be canned, or steamed from frozen, if fresh corn is not in season • large crown of broccoli, chopped coarse pieces • diced English cucumber • kidney beans (cooked) • scallions, chopped (use the green parts and the white parts) • cilantro and a pinch of parsley – dried herbs are just as good if you’re in a rush • Healthy salad dressing ingredients: • extra virgin olive oil • white wine vinegar •

~ 1 pound of salmon fillet • Brussel sprouts, trimmed and halved lengthwise • olive oil • Course seafood seasoning • pine nuts • Lemon juice

olive oil • large onion, chopped • medium cloves of garlic, finely chopped • kosher salt • black pepper • coarse stone-ground yellow cornmeal • kale, stemmed, leaves torn into 1-inch pieces • can cannellini beans, rinsed and drained • cooked, shredded chicken (rotisserie chicken works well) • Parmesan cheese (2 cups) plus more for garnish

Frozen Acai (packets) • Vanilla yogurt • Kiwi cut up • Chia seeds • Blackberries (frozen)

cooked quinoa (see notes below) • vanilla yogurt • Blueberries to sprinkle on top • Other toppings options: peaches, nuts, seeds, brown sugar, molasses

frozen strawberries • frozen blueberries • almond milk • honey • rolled oats • plain Greek yogurt

fresh green beans, cut into 1-1/2-inch pieces • cider vinegar • sugar • chopped onion • salt • pepper • shredded red cabbage • bacon strips, cut into 1-inch pieces (optional)

mixed salad greens • cherry tomatoes • of broccoli head (cut into small bite size pieces) • cucumber cut into bite size pieces • fresh blueberries • blueberry goat cheese cut into small pieces • Raspberry salad dressing

blueberries (fresh or frozen) • raspberries (fresh or frozen • large strawberries (fresh or frozen) • greek yogurt (your choice of flavors) • soy milk (or low-fat milk, almond milk or coconut milk) • Top with frozen passion fruit cubes for garnish

seedless blackberry spreadable fruit • lemon juice • reduced-sodium soy sauce • ground cinnamon • boneless pork loin chops (5 ounces each) • steak seasoning • olive oil • fresh blackberries

Greek yogurt (vanilla or plain) • granola • blackberries • blueberries • purple grapes • Sprinkle with cinnamon

each skinless firm white fish such as cod, (or snapper fillet, mahi mahi), fresh is best, if frozen thawed • cumin • kosher salt • lime chilli seasoning, such as Tajin Classic • For The Sauce (make 1/2 cup) • fat free Greek Yogurt • light mayonnaise • lime juice • water, to thin • chilli-lime seasoning salt, such as Tajin Classic • kosher salt • For The Slaw •

unsalted butter, room temperature • Zest from 1 large lemon • sugar (set aside 1 tablespoon for sprinkling) • egg, room temperature • vanilla • all-purpose flour (set aside 1/4 cup of this to toss with the blueberries) • baking powder • kosher salt • fresh blueberries, picked over • buttermilk, see recipe below

Mahi Mahi (or other white fish) fillets, about 5 oz. each • olive oil • Salt and fresh pepper, • fresh herbs, parsley, rosemary, oregano • lemon, sliced thin • large pieces heavy duty aluminum foil, about 18 to 20 inches long

baby red or Yukon gold potatoes, quartered • olive oil • Kosher salt, • garlic powder to taste Black pepper, • finely chopped flat leaf parsley • Grated lemon zest of 1/2 lemon, 1/2 teaspoon • finely chopped flat leaf parsley • heavy duty foil, 18 x 18 inches

apple, peeled and shredded (4 large) • whole-wheat flour • old fashioned oats • firmly packed brown sugar • baking soda • baking powder • salt • cinnamon • fat-free milk • canola oil • vanilla extract • Chobani non-fat Greek yogurt •

egg • oats • cottage cheese 2% fat • vanilla extract • cinnamon • Non-stick olive oil spray • Topping Suggestions: • Berries, sliced bananas, walnuts, slivered almonds, honey or • pure maple syrup

unsweetened pineapple juice • cornstarch • chicken or beef broth • brown sugar • soy sauce • cayenne pepper • beef top sirloin, cut strips into thin strips • olive oil • large carrots, thinly sliced • small onion, thinly sliced • red bell pepper, thinly sliced • fresh snow peas •

chicken breasts • taco seasoning • corn • black beans • salsa • Chopped lettuce • Chopped tomatoes • Taco shells