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Power Meal Workshop Tips & Menu

Power Meal Workshop Tips & Menu

In order to THRIVE we need to be healthy, fit, energized and focused. We need the right sources of fuel to keep our immune system fighting, energy levels ready
and to provide building blocks to repair worn down muscles and cells.

We need vitamins and minerals to keep our defensive walls up and to sharpen our offensive tools.
Minerals and vitamins perform hundreds of roles inside the body. They are responsible for healing bones, keeping immune systems high, converting foods into energy to perform activities and repairing bodies when damaged.

We need daily healthy fats to clean our arteries, provide brain functioning energy, help develop our muscles, and to keep our blood healthy.

We need daily bio available carbohydrates for long lasting energy and protein to develop and heal our busy bodies.


Hydrate – 68 ounces of water everyday or half your body weight in ounces what ever is greater. To hydrate fresh spring water is best or coconut water after athletic performance

Vegetables high in vitamins and minerals - 2 plus per day – Spinach, Kale, Collard Greens, Broccoli, Red Cabbage, Carrots, Asparagus, Bok Choy, Swiss Chard, Beets, Leeks and Onions

Fruits high in vitamins and minerals – 2 plus per day – Avocados, Blueberries, Raspberries, Blackberries, Strawberries, Apples, Kiwis, Peaches, Plums, Apricots, Figs and Dates

Bio Available Carbohydrate Energy Sources – Use as main parts to meals, eat what you can fit in your palm - Sweet potato, Indian Himalayan Basmati Rice, Breads made from Almond Flour or Coconut Flour, Quinoa, Black Beans and Lentils

Bio Available Protein Sources – Add to main meals, 4-oz per day – Pasture Raised Chicken, Turkey, Eggs, Beef, Lamb and Bison. Wild Caught Fish, Tuna, Alaskan Salmon, Shrimp, Mussels and Crab. Milk and Yogurt from A2 Cows or made from Coconut milk

Bio Available Nuts & Seeds High In Fatty Energy & Protein- Eat ½ cup per day– Macadamia nuts, walnuts, pistachios, hazelnuts, almonds, brazil nuts, pine nuts, flax seeds and hemp seeds

Cook with Coconut Oil - Soak & Pressure Cook Rice, Quinoa, Beans and Lentils




  • 1 Handful Almonds (approximately 20)
  • 1/2 Handful Rasins
  • 1 1/2 Cup Finely Shredded Red Cabbage
  • 1/2 Handful Parsley
  • 1 Tablespoon Lemon Juice
  • 1 1/2 Cup Finely Shredded Kale
  • 1 Carrot (grated)
  • 1 Tablespoon Honey
  • Pinch of Salt
  • 1 Tablespoon Sesame Oil
  • Pinch of Ground Pepper


  1. Squeeze Lemon Juice into a large mixing bowl (it's easiest to do this first since you may need to pick out the seeds),
  2. Add Sesame Oil, Salt, Pepper and Honey to make the dressing (leave in the bowl)
  3. Finely shred the Cabbage and the Kale
  4. Grate Carrot and chop the Parsley
  5. Mix everything together in the bowl and top off with crushed or chopped up almonds!




  1. Put all ingredients into a blender and blend until smooth

Sources: @raaafjes @lagalaxy

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