The Health and Wellness Shop
Recipes for Each Stage of your Day
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Ingredients
- RealLife Happiness Cakes Meal-Kit
- 1 Cup Greek Yogurt
- 2 Eggs (1 egg white, 1 whole egg)
- 1 cup of water
- 1 cup Almond Milk
Optional Ingredients
- Vanilla
Preparation and Cooking
- Throw everything above into a big bowl and stir
- Preheat waffle or pancake maker or just a skillet.
- Use a small amount of Extra Virgin Olive Oil
- Cook until golden brown and try not to eat it all at once.
Wellness Action Plan
- On Sunday make an entire batch
- Put in small plastic bags for the week..
- Each morning put in the oven for 4-5 min at 400 degrees
- A fast delicious breakfast for the entire week.
RealLife 100% Whole Grain Happiness Cakes
Meal 1
Breakfast
Things to Remember
When you have a big day ahead, make sure breakfast is light and full of fuel.
If you are planning a day off, meals should be all-natural, never processed and full of taste, comfort and yes even fat.
Meal 3
Lunch
Things to Remember
Lunch is a time to rechargeing your body and mind.
Get into a rytham of easy meals that you can take anywhere, while picking a day to treat yourself from tim to time. But make habits.
Meal 4
Snack
Things to Remember
Protein and Chocolate can be a great tool to maintain eating habits into the night.
Afternoon snacks need to give you that boost your looking for, while still mixing comfort food with fuel (protein).
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Ingredients
- RealLife Whole Grain Protein Seedy Muffins Meal-Kit
- 1 cup Greek Yogurt
- 2 Eggs (1 egg white, 1 whole egg)
- 1 cup of water (just until desired consistency)
- 1 cup Almond Milk
- 1Tbsp of Extra Virgin Olive Oil
Optional Ingredients
- Vanilla
- Small squirt of Honey
Preparation and Cooking
- Throw everything above into a big bowl and stir.
- Preheat oven to 420 degrees.
- Spray Extra Virgin Olive Oil all over the Muffin Pan.
- Cook until golden brown and try not to eat it all at once.
Wellness Action Plan
- On Sunday make an entire batch
- Put in small plastic bags for the week..
- Each morning put in the oven for 4-5 min at 400 degrees
- Eat cold or on the go.
- A fast delicious breakfast for the entire week.
All-Natural Whole Grain Seedy Muffins
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Ingredients
- RealLife Protein Packed Anything Dough Meal-Kit
- 1/2 cup Part Skim Ricotta
- 1 cup of under cooked eggs (3 Egg Whites, 1 Whole Egg)
- 1 Avocado (triangles)
- 1 Tomato (diced)
- 1/4 Healthiest White Cheese you can find
- 1 cup water (Add until dough has elastic texture)
Optional Ingredients
- 1 Cup Spinach
- 1 red, yellow or orange Pepper
Preparation and Cooking
- Throw everything from your Meal-Kit into a big bowl, add water and stir, work, knead, pound, throw until the dough snaps back (elastic).
- Preheat oven to 420 degrees.
- Either role or work dough into your best round 12-16' pizza.
- Spread Ricotta, place Spinach around (optional ), drop Eggs around, Peppers (optional), add triangle Avocados, diced Tomatoes, then go light on the Cheese.
- Shake some more Ricotta on top, with a couple of drizzles of Extra Virgin Olive Oil and put it in the oven until you see gold.
Wellness Action Plan
- This is a great comfort food with just enough fat to make your day off start great, but all the protein and vitamins to keep you within your wellness goals.
- If your losing weight, skip the white cheese, if your gaining, let it fly.
RealLife Breakfast Protein Pizza
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Ingredients
- RealLife Green Banana Energy Shake Pack
- 1 Cup Greek Yogurt
- 1 cup Almond Milk
Optional Ingredients
- 1 egg white (protein)
Preparation and Cooking
-- Throw everything in a blender (get you a ninja)
- Mix it up and try not to drink it to quick.
Wellness Action Plan
- Make two drinks at night, store in a sports cup and put in a food tote with some ice packets. You can carry this meal anywhere and everywhere. Boom
Realife Green Banana Energy Shake
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Ingredients
- RealLife Protein/Energy Goji Berry Muffins Meal-Kit
- 1 Cup Greek Yogurt
- 2 Eggs (1 egg white, 1 whole egg)
- 1 cup of water (just until desired consistency)
- 1 cup Almond Milk
- 1Tbsp of Extra Virgin Olive Oil
Optional Ingredients
- Vanilla
- Small Squirt of Honey
Preparation and Cooking
- Throw everything above into a big bowl and stir
- Preheat oven to 420 degrees.
- Spray Extra Virgin Olive Oil all over the Muffin Pan.
- Cook until Golden Brown and try not to eat it all at once.
Wellness Action Plan
- On Sunday make an entire batch
- Put in small plastic bags for the week..
- Eat for snacks at all stages of the day.
- Eat cold on the go.
- A fast delicious breakfast or snack for the entire week.
All-Natural Protein/Energy Goji Berry Muffins
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Ingredients
- 1/2 bag RealLife Protein or any Super Nutrient Blend
- 1 cup Greek Yogurt
Optional Ingredients
- Any other Fruit you would like
- Small Squirt of Honey
Preparation and Cooking
- Throw everything above into a big bowl and stir (Blend Protein pack with yogurt first).
- Fill sports cups and have a spoon handy.
- Store for the day or get at it.
Wellness Action Plan
- Fill your ingredients in small containers and put in your tote bag with a couple of ice packs.
- Traveling meal for anywhere you go. Boom
Greek Goji Protein Parfait
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Ingredients
- RealLife Organic Raw Almonds
- RealLife Organic Green Matcha Tea (and lots of it)
Optional Ingredients
- Any Fruit you would like as a side
- Small Squirt of Honey (to dip your nuts in)
Wellness Action PLan
- In your Tote bag, carry a bag of almonds ALWAYS. Also, carry some tea. You will be less likely to skip meals, be so hungry you have to stop at the next burger joint, and will probably have loads of energy to continue making good decisions toward your wellness goals.
Almonds and Matcha Tea Happy Hour
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Ingredients
- RealLife Whole Almonds, Nuts, Walnuts or Cashews
- 1/2 cup RealLife Organic Dried Blueberries
- 1/2 cup RealLife Organic Sunflower Seeds
- 1/2 cup RealLife Pumpkin Seeds
- 2 cups double washed Organic Spinach
- 1 Tomato (slice how you like)
- 1 Pepper (slice how you like)
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Optional Ingredients
- Any other Fruit you would like
- Light Vinaigrette Dressing (Way Optional)
- RealLife Protein Seed and Goji Bread
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Preparation and Cooking
- To Begin preparing the chicken, put all sorts of spices you like all over it. Then heat pan to medium high setting, little bit of Extra Virgin Olive Oil. When you first see the pan smoking, place chicken in, cook for 4 minutes then turn over, cover tightly and reduce heat to low. 5 min later you should have the best chicken ever.
- Cut up your chicken, toss everything above into a bowel, put the top on the bowl and start shaking.
- Pour everything onto your plate, try some of our Seedy Goji Bread as a side.
Wellness Action Plan
- Our suggestion is to cook your chicken (5 pieces) with the same method above. Store whole pieces, but each night cut your chicken and make separate Tupperware or baggies of the remaining salad ingredients. Put in your tote and carry everywhere you go. Easy to put together, delicious tastes, and afterwards you just feel good for staying on track to meet your wellness goals.
RealLife Fruity Nutty Seedy Chicken Salad
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Ingredients
- RealLife Protein Packed Anything Dough Meal-Kit
- 1 cup Part Skim Ricotta
- 1 Tomato (diced)
- 1 Avocado (triangles)
- 1/4 Healthiest White Cheese you can find
- 1 cup water (Add until dough has elastic texture)
- Extra Virgin Olive Oil
- Egg White and Milk mixture (dough cover)
Optional Ingredients
- 1 Cup Spinach
- 1 red, yellow or orange Pepper
- Pineapple (just try it)
Preparation and Cooking
- Throw everything from your Meal-Kit into a big bowl, add water and stir, work, knead, pound, throw until the dough snaps back (elastic)
- Preheat oven to 420 degrees.
- Either role or work dough into your best round big round mound of dough.
- On half of the circle spread Ricotta, place spinach around (optional ), , peppers (optional), add triangle Avocados, diced tomatoes, then go light on the cheese.
- Shake some more ricotta on top, with a couple of drizzles of Extra Virgin Olive Oil and fold over your half
- Wet your fingers and begin pinching and rolling-over the sides to make sure everything stays inside of the Calzone.
- Rub a little of your egg white and milk mixture on the top of the Calzone to make sure you get a crisp, flaky crust.
- Put in the oven, be ready to put foil on top, just in case in browns to fast.
- Should bake for 23-28 minutes.
Wellness Action Plan
- This could obviously be a Dinner or Lunch Item. But because it tastes 10x better the next day, I had no choice but to put under lunches.
- Make two of these and have 2-3 days worth of bready, proteiny, seedy Italian goodness at work, in your car or when just taking a walk.
- Oh and it just fits in your hand. Boom
RealLife Healthy Stuffed Calzone
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Ingredients
- RealLife Protein Power Goji Hemp Shake Pack
- 1 Cup Greek Yogurt
- 1 cup Almond Milk
Optional Ingredients
- Any other Fruit you would like
- 1 egg white (protein)
Preparation and Cooking
-- Throw everything in a blender (get you a ninja)
- Mix it up and try not to drink to quick.
Wellness Action Plan
- Make two drinks at night, store in a sports cup and put in a food tote with some ice packets . You can carry this meal anywhere and everywhere. Boom
Protein Power Goji Hemp Shake
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Ingredients
- RealLife Whole Chocolate Lovers Wellness Muffins Meal-Kit
- 1 Cup Greek Yogurt
- 2 Eggs (1 egg white, 1 whole egg)
- 1 cup of water (just until desired consistency)
- 1 cup Almond Milk
- 1Tbsp of Extra Virgin Olive Oil
Optional Ingredients
- Vanilla
- Small Squirt of Honey
Preparation and Cooking
- Throw everything above into a big bowl and stir
- Preheat oven to 420 degrees.
- Spray Extra Virgin Olive Oil all over the Muffin Pan.
- Cook until Golden Brown and try not to eat it all at once.
Wellness Action Plan
- On Sunday make an entire batch
- Put in small plastic bags for the week..
- Eat for snacks at all stages of the day.
- Eat cold on the go.
- A fast delicious breakfast or snack for the entire week.
RealLife Chocolate Lover Wellness Muffins
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Ingredients
- RealLife Almond Butter Protein Cookies Meal-Kit
- 1 Cup Greek Yogurt
- 1/3 cup Extra Virgin Olive Oil
- 1/2 cup water (just until desired consistency)
- RealLife Organic Walnuts or Almonds
Optional Ingredients
- Vanilla
- Small squirt of Honey
Preparation and Cooking
- Throw everything above into a big bowl and stir.
- Preheat oven to 420 degrees.
- Spray Extra Virgin Olive Oil all over the baking pan.
- Put 2 inch balls on the pan at 2 inches apart.
- Cook for about 17-22 minutes.
Wellness Action Plan
- On Sunday make an entire batch.
- Put in small plastic bags for the week..
- Eat for snacks at all stages of the day.
- Eat cold or on the go.
- A fast delicious snack for the entire week.
RealLife Almond Butter Protein Cookies
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Ingredients
- RealLife Organic Raw Almonds
- RealLife Organic Dried Dragon Fruit
- Organically Grown Lemon Balm Tea-The Happy Tea
Optional Ingredients
- Any Fruit you would like as a side
- Small Squirt of Honey (to dip your nuts in or to put in your tea)
Wellness Action Plan
- In your Tote bag, carry a bag of almonds ALWAYS. Also, carry some tea. You will be less likely to skip meals, be so hungry you have to stop at the next burger joint, and will probably have loads of energy to continue making good decisions toward your wellness goals.
Almonds, Dragon Fruit and "Happy" Tea Time
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Ingredients
- RealLife Almond Butter Protein Blast Shake Pack
- 1 cup Greek Yogurt
- 1 cup Almond Milk
Optional Ingredients
- 1 Egg white (protein)
Preparation and Cooking
- Throw everything in a blender (get you a ninja)
- Mix it up and try not to drink to quick.
Wellness Action Plan
- Make two drinks at night, store in a sports cup and put in a food tote with some ice packets . You can carry this meal anywhere and everywhere. Boom
All-Natural Almond Butter Blast Protein Shake
Meal 5
Dinner
Things to Remember
Dinner should be light enough that your able to sleep, but provide enough fuel for the next day.
Dinner should be eaten by 6 p.m. Should be at the same time every night, and shared with family or friends.
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Ingredients
- 2 Cups RealLife Organic Oat Bran/Steel Cut Oats
- 1 cup Almond Milk
- RealLife Organic Dried Blueberries or your favorite fruit
Optional Ingredients
- 1 egg white (protein)
- Dab of Honey
Preparation and Cooking
-- Bring your Almond Milk to a slow boil and immediately stir in the Oat Bran and Super Wellness Pack.
- Throw everything else in and just keep stirring.
- After a minute of stirring , go to slow and low for about 5-6 minutes.
- Let cool and then eat, and store the rest.
Wellness Action Plan
- Why not make 3x the serving size offered above and put in small plastic containers for the week. These are great cold, hot, for a snack or a whole meal. Carry it everywhere. Boom
RealLife Organic Super Nutrient Oat Bran or Steel Cut Oats
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Ingredients
- 1 cup RealLife Organic Tri-Color Quinoa
- 1 8oz Organic or never frozen Chicken Breast
- 1/3 cup Extra Virgin Olive Oil
- Corn Flakes (any kind-no sugar)
- 2 Egg whites
- 2 cups of water
Optional Ingredients
- Small Squirt of Honey
Optional Sauce
- Boil a cup of almond milk, put in 2 big Tablespoons of ricotta and a small cup of spinach. Throw in a half a tomato diced up and use it on anything once its cooked.
Preparation and Cooking
- Put Almonds or any Seeds (optional) and Cornflakes in a bag, then put another bag over that. If you have heavy cookware utensils or a big can, begin beating the bag until you get a desired mixture for coating your chicken. (almost powder)
- Preheat oven to 425 degrees
- Dip washed chicken in Egg mixture then Almond/Corn Flake mixture and firmly pat mixture into chicken.
- Get Extra Virgin Olive Oil where you will place the chicken, put in the oven and wait 45 minutes. The last 10 minutes, turn the chicken over.
- While cooking the chicken, boil 2 cups of water. After boiling, put a cup of the Quinoa in, stir, cover and reduce to low.
- let the Quinoa cook for close to 15 min, take your chicken out, throw it on top. Feel free to pour your optional sauce all over the top of the chicken. Boom.
Wellness Action Plan
- Go ahead and make 3x times the serving suggested. Keep ingredients separate. Have for lunch the next day. Comfort food, with a non-processed protein kick.
RealLife Organic Tri-Color Quinoa and Healthy Crispy Almond Chicken
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Ingredients
- RealLife Protein Packed Anything Dough Meal-Kit
- 1 cup part skim Ricotta
- 1 Tomato (thin slices)
- 1/4 Healthiest White Cheese you can find
- 1 cup water (Add until dough has elastic texture)
- 1 Cup Spinach
- 1 red, yellow or orange Pepper
Preparation and Cooking
- Throw everything from your Meal-Kit into a big bowl, add water and stir, work, knead, pound, throw until the dough snaps back (elastic).
- Preheat oven to 420 degrees.
- Either role or work dough into your best round 12-16' pizza.
- Spread Ricotta, place Spinach around, Peppers, add slices of tomatoes, then go light on the cheese, but get it all over.
- Shake some more Ricotta on top, with a couple of drizzles of Extra Virgin Olive Oil and put it in the oven until you see gold.
Wellness Action Plan
- Another great meal that will taste better the next day. You almost have to make this healthy pizza for dinner and then save for lunch the next day, even breakfast is not out of the question. .
RealLife White Protein Pizza
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Ingredients
- RealLife Protein Seed and Goji Bread Meal-Kit
- 3-4 oz block of your favorite All-Natural Cheese. Dont worry about the fat, worry about how its processed.
- 1 cup of Water
- ! Egg white
- 1/4 cup Extra Virgin Olive Oil
- Honey
- Red Pepper Flakes
- Try an Organic bottle of wine. 50/50 chance of getting a good one.
- 1 Avocado
- 4 Strawberries
- 1 Orange or Red Pepper
Optional Sauce
- Boil a cup of almond milk, put in 2 big Tablespoons of ricotta and a small cup of spinach. Throw in a half a tomato diced up and use it on anything once its cooked.
Preparation and Cooking
- Pour your Bread-Kit mix into a large pan, add water, egg white, dab of honey, 1/3 of your oil (save the rest).
- Stir, pounce on, roll, and beat senseless for about 5-6 minutes.
- Put in a deep, but long pan (bread box size, but shorter).
- Cook for about 12-15 minutes or until you think you have had enough.
- Place it on the platter with pieces of cheese, strawberries, avocado, and peppers.
- Pour the rest of your oil in a small plate. Put a large dab of honey in the middle. Then spread your pepper flakes right in the honey, throw some garlic salt all over to up it a level. Trust me. You now have a multi-taste dip for your bread. Boom
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Wellness Action Plan
- Let this be your Wednesday night. Take a break. Be healthy, but have fun. Wellness is about Balance. Give your self a day for a date night.
Date Night
RealLife Protein Seed and Goji Bread with Healthy Goody Platter (wine optional)
Meal 6
Snack
Things to Remember
If your full from dinner, stay that way and nix the snack. But if you have stuck to 5 small balanced meals, go for the snack. Balance
Night Snack time is a time to sit down, think about what you accomplished, and then plan for the next day.
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Ingredients
- RealLife Chocolate Almond Wellness Shake Pack
- 1 cup Greek Yogurt
- 1 cup Almond Milk
Optional Ingredients
- Any other Fruit you would like (Bananas)
- 1 Egg white (protein)
Preparation and Cooking
-- Throw everything in a blender (get you a ninja)
- Mix it up and try not to drink to quick.
Wellness Action Plan
- Make two drinks at night, store in a sports cup and put in a food tote with some ice packets . You can carry this meal anywhere and everywhere. Boom
Chocolate Almond Wellness Shake
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Ingredients
- RealLife Protein Seed and Goji Bread Meal-Kit
- RealLife Organically Grown Chamomile Flower Tea
- 1 cup of Water
- ! Egg white
- 1/3 cup Extra Virgin Olive Oil
- Honey
- 1 Avocado
Preparation and Cooking
- Pour your Bread-Kit mix into a large pan, add water, egg white, dab of honey, 1/3 of your oil.
- Stir, pounce on, roll, and beat senseless for about 5-6 minutes.
- Put in a deep, but long pan (bread box size, but shorter.
- Cook for about 12-15 minutes or until you think you have had enough.
- Boil water, reduce and seep Tea while your cooking.
- Once your bread is done, cut slim slices and broil the tops until they crisp up.
- Evenly spread the Avocado all over your toast. Get your Tea and get started.
Wellness Action Plan
- Not the lightest of snacks, so make sure to balance a light dinner or light day, with comforting snacks at night. Oh and turn a movie on, have some fun, recharge for the next day.
Avacado Goji Bread and Relaxation Tea Time.
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Ingredients
- 1/2 bag RealLife Protein or any Super Nutrient Blend
- 1 cup Greek Yogurt
- 1 cup of any Fruit you would like
Optional Ingredients
- Any other Fruit you would like
- Small Squirt of Honey
Preparation and Cooking
- Throw everything above into a big bowl and stir (Blend Protein pack with yogurt first).
- Fill sports cups and have a spoon handy
- Store for the day or get at it.
Wellness Action Plan
- Fill your ingredients in small containers and put in your tote bag with a couple of ice packs.
- Traveling meal for anywhere you go. Boom
Fruit, Nut and Seed Protein Parfait
Follow our Plans and Recommendations and you WILL be STRONGER, LEANER, SMARTER and BALANCED.
Meal 2
Snack
Things to Remember
Snacks should be small enough to not spoil your lunch, but filling enough to recharge your mind and body.
Find 3-4 snacks you can interchange, that are health and good. Something to look forward to halfway through the morning.