FOOD & SUPPS
MEALS OF THE MONTH
Apple-Curry
Tuna Melt
SERVES 1
CINNA-WIN
1
2
½
2
2
½
½
¼
(5 oz) can albacore tuna
tbsp nonfat Greek yogurt
tbsp Dijon mustard
tbsp chopped walnuts
tbsp diced red onion
tsp curry powder
tsp garlic powder
tsp Himalayan sea salt
Pinch black pepper
Pinch ground ginger
Pinch ground nutmeg
Pinch ground coriander
Pinch ground cinnamon
¼ apple, thinly sliced
2 slices Ezekiel bread
1 slice cheddar cheese
1. Rinse tuna under cold
water, then transfer to a
mixing bowl and break up
big chunks with a fork.
2. Add yogurt, mustard,
walnuts, onion, and spices
and combine.
3. Lay apple slices on
1 slice of bread. Top with tuna
mixture, then add cheese and
the other slice of bread.
4. Place a pan on medium-
low heat and add sandwich,
cheese-side down. When
cheese starts to melt (about
5 minutes), flip and cook for
another 3 minutes.
THE MACROS
Apple-Cinnamon
Protein Crepes
SERVES 3
2
2
1
¼
3
4
1
² / ³
1
1
1
½
15
apples, peeled, thinly sliced
tbsp water
tbsp fresh lemon juice
tsp cinnamon, plus more for garnish
tbsp stevia, plus ½ tsp for crepe batter
tsp reduced-fat grass-fed butter
scoop vanilla whey protein
cup egg whites
tbsp unsweetened
vanilla almond milk
tbsp ground flaxseed
tbsp coconut flour
cup nonfat Greek yogurt
drops SweetLeaf Liquid Stevia,
vanilla crème flavor
Raw honey (optional)
1. Place a sauté pan on medium heat.
Add apples, water, lemon juice, cinnamon,
3 tbsp stevia, and 2 tsp butter. Stir and
cook for about 10 minutes, or until
apples soften. Set aside.
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FLEX | JANUARY ’18
2. In a blender, add whey protein, egg
whites, almond milk, flaxseed, coconut
flour, ½ tsp stevia, and 1 tsp butter. Blend
until a batter forms.
3. In a large sauté pan on medium heat,
spread ¹ / ³ tsp butter to coat bottom of pan.
Pour ¹ / ³ of the batter; spread to form a thin
layer by tilting pan. When edges start to
slightly fold in and are brown, carefully flip
with a spatula. Cook remaining 2 crepes.
4. Spread ¹ / ³ of the apple mixture over
half of the crepe. Fold over, then fold over
again to form a triangle. Repeat with the
other 2 crepes.
5. In a small bowl, mix Greek yogurt and
vanilla stevia drops. Top each crepe with
1 /
3 of the yogurt mixture. Garnish with
cinnamon and drizzle with honey, if desired.
THE MACROS