Coach K's Favorite Recipes
Compiled With YOU in Mind!
Have Special Dietary Restrictions or Nutritional Needs?
Meal planning becomes easy with the Real Plans App! Whether you are going through an elimination diet, AIP plan or another restrictive nutritional protocol, you have all the support you need when you rely on Real Plans to make meal plans for you! You set the filters for what foods you need eliminated and it will provide you delicious recipes, shopping lists and meal plans to fit your needs!
Recipe Categories
Healthy Digestion
Colon / Liver Cleanse Smoothie
This smoothie is one that many of my clients LOVE! Because of it's nutrient dense ingredient profile and specific foods that help cleanse the colon, skin, liver and blood, many will notice an increase in their energy levels and positive shifts in their digestive functioning!
6 Nourishing Recipes for Digestion
When healing digestion, food choices are very important. Its best to get in foods that nourish and encourage healing and avoid ingredients that may disrupt healing.
Broth Recipes from Real Plans
Real Plans is my favorite Integrative Recipe App - Search for the Real Plans app in your App Store!
Broths are easy on your digestive system and have ingredients to soothe and heal the mucous membranes. Broths are anti-inflammatory for most people as well!
Bone Broth Recipe from Wellness Momma
Another Favorite of Mine for Great Recipes and Education is Wellness Mama!
Bone Broths are easy on your digestive system and have ingredients to soothe and heal the mucous membranes. Bone broth has so many incredible benefits! This Bone Broth packet from Wellness Mama is a must read!
Gut Healing Vegetable Broth
Great for Soup Bases or In Place of a Bone Broth if You Prefer Another Option That is Just as Powerful!
This vegetable broth is nutrient-rich and tastes so yummy! If you are avoiding typical bone broth for any reason, or if you just need to switch it up, this is a great option for nutritive healing for your gut!
Anti-Inflammatory / Mediterranean / Blood Sugar Friendly
Eat These Recipes When You are Striving to Decrease Inflammation, Heal Digestion, Unwind Food Sensitivities or Balance Blood Sugars
Anti-Inflammatory Recipes
From the Real Plans App! Be Sure to Download in Your App Store!
Controlling unwanted inflammation is vital to healing and decreasing reactivity in the body! You may feel so good as you make changes to cut out inflammatory -causing foods that you stick with it long-term!
Understanding Macros to Control Inflammation Food List
Bringing Balance to Your Macronutrients is a Great Way to Balance Blood Sugars & Inflammation in the Body!
When focusing on balancing your macronutrients, try to get in a food from the protein column, the healthy fat column and the healthy carbohydrate column at each meal. Some foods like eggs actually contain protein and fats in them, so then you would just add a healthy carbohydrate through veggies and fruits primarily. Foods in the unlimited column can be eaten anytime. If you are really focusing on balancing blood sugars, try to eat a protein, fat and carb every 3-4 hours to stabilize your sugar levels!
Therapeutic Foods for Blood Sugars
Balancing Blood Sugars is Many Times the Most Impactful for Decreasing Inflammation
This food list will help give you some great ideas for what foods to eat as you are focusing on balancing blood sugars to control inflammation!
Anti-Inflammatory Meal Ideas
A Few of My Favorites I Ate Often When I Went Through My Own Anti-Inflammatory Healing Journey!
Eating to control inflammation doesn't have to taste bad! It is actually quite delicious and so fulfilling! Not just because you feel fulfilled with nutrient rich foods, but also because you will feel empowered and fulfilled in keeping to your goals to honor yourself and your healing!
Anti-Inflammatory Breakfast Ideas
A Few of My Favorites I Ate Often When I Went Through My Own Anti-Inflammatory Healing Journey!
Eating to control inflammation doesn't have to taste bad! It is actually quite delicious and so fulfilling! Not just because you feel fulfilled with nutrient rich foods, but also because you will feel empowered and fulfilled in keeping to your goals to honor yourself and your healing!
Anti-Inflammatory Snack Ideas
A Few of My Favorites I Ate Often When I Went Through My Own Anti-Inflammatory Healing Journey!
Eating to control inflammation doesn't have to taste bad! It is actually quite delicious and so fulfilling! Not just because you feel fulfilled with nutrient rich foods, but also because you will feel empowered and fulfilled in keeping to your goals to honor yourself and your healing!
Keto Food Ideas
Keto Friendly Foods
25 Keto Friendly Anti-Inflammatory Foods
Keto Foods that are anti-inflammatory are a wonderful addition to your diet! Eating healthy fats is truly magic for balancing blood sugars, cortisol, inflammatory pathways, cholesterol, and even provide vital support to us on a cellular level!
Anti-Inflammatory Keto
Keto Targets Inflammation in Many Ways
Tweaking our macros a bit to prioritize getting in higher quantities of healthy fats can be powerful for inflammation. It helps blood sugar balance, address potential insulin resistance patterns, aids us in burning fat for fuel and improves metabolism and metabolic processes.
Fish for Healthy Fat :)
Fish is a Lean, Incredibly Nutrient Dense Healthy Fat
Just 2 Net Carbs in this recipe and it's loaded with healthy fats! This is a perfect recipe for a keto diet!
Gluten Free
3 Ingredient Gluten Free Bread
Easy, Fast and Won't Make Your Belly Hurt!
Gluten is one of the most difficult foods to digest and is highly inflammatory for most. Avoiding gluten is important when on an anti-inflammatory diet, any elimination diets, keto and paleo diets and for anyone who has a gluten sensitivity or allergy.
A Collection of Gluten Free Recipes From allrecipes.com
Several Delicious and Simple Gluten Free Recipes
You will love these gluten free recipes! They are so yummy! Gluten-Free is not as hard as many think. It is just a little shift in your dietary habits!
Gluten-Free Churros
Even Gluten Free Desserts Can Taste Good!
Who doesn't love a good churro? Especially when it doesn't leave you with inflammation and pain, but still tastes good!
Detox
Alkaline Recipes to Support Detox
Alkaline foods are Cleansing to our Bodies
Alkaline foods combat acidity in our bodies. Many have a tendency toward being acidic due to our modern diet and lifestyle. We do not want to be acidic - it leads to inflammation, chronic health issues, and susceptibility to viruses, bacteria and parasites. Alkaline foods help boost immune response, can prevent chronic disease, assist us in assimilating our vitamins and minerals, and of course, help in detoxification.
Alkaline Meal Plan
Alkaline foods are Cleansing to our Bodies
Alkaline foods combat acidity in our bodies. Many have a tendency toward being acidic due to our modern diet and lifestyle. We do not want to be acidic - it leads to inflammation, chronic health issues, and susceptibility to viruses, bacteria and parasites. Alkaline foods help boost immune response, can prevent chronic disease, assist us in assimilating our vitamins and minerals, and of course, help in detoxification.
Detox Juicing Recipes
Flush Those Toxins Out with Juicing!
Juicing is a powerful source of concentrated, nutrient dense fuel for our bodies. In detoxification, juicing gives our digestive systems a bit of a rest, it's nourishing, easy to customize and tastes amazing! It is one of the best ways to get more vitamins and minerals into your day, which is definitely needed to support detoxification!
Lemon Ginger Detox Smoothie
Flush Those Toxins Out with Juicing!
Juicing is a powerful source of concentrated, nutrient dense fuel for our bodies. In detoxification, juicing gives our digestive systems a bit of a rest, it's nourishing, easy to customize and tastes amazing! It is one of the best ways to get more vitamins and minerals into your day, which is definitely needed to support detoxification!
Smoothies & Hydration Options
Whole Fruit Smoothie With Vegetables
It's a Smoothie, Not a Milkshake :)
If you are going to put the effort in to get the ingredients, a blender and throw it all together, you might as well do it right... They are a great healthy snack or even a meal sometimes! Smoothies are a great way to get more fruits and vegetables in to your diet!
Anti-Inflammatory Smoothie
Clear Out Inflammation with A Nutrient Dense Drink!
If you are going to put the effort in to get the ingredients, a blender and throw it all together, you might as well do it right... They are a great healthy snack or even a meal sometimes! Smoothies are a great way to get more fruits and vegetables in to your diet!
Simple Smoothie Recipes
Smoothies can be a Simple and Fast Fix!
If you are going to put the effort in to get the ingredients, a blender and throw it all together, you might as well do it right... They are a great healthy snack or even a meal sometimes! Smoothies are a great way to get more fruits and vegetables in to your diet!
Natural Electrolyte Drink Recipe
Electrolytes for the Win!
Hydration is so incredibly important. Sometimes it can be challenging to get your water intake in and you are looking for other healthy options..... Electrolytes will help get in the minerals needed for proper hydration and increase our functioning across all bodily systems.
