we want you to ESTABLISH A SUSTAINABLE AND HEALTHY RELATIONSHIP WITH FOOD and exercise

dunnebells macro meals

Please remember that Dunnebells is not a meal plan program, nor has our program been designed for any specific meal plan. We will never tell you what to eat, or what not to eat. We are here to help you, coach you, and set you up with reliable resources when it comes to what you decide to eat. In order for you to learn how to eat for your body - long term - we need you to be able to do this on your own…or you’ll never be able to feel in control once graduating your time with Dunnebells. Please refer to the “Example Meals” document in your Welcome Pack for more information to support you with your nutrition.

Reliable resources are important, so we have compiled a list of foods that we believe could be beneficial for you. They’re delicious, full of nutrients, and often not very time-consuming to make. If there’s something that stands out to you that you want to incorporate - simply work these into your daily macros as best as possible and have fun! Try new foods, combinations of foods, and really learn about how it makes you feel!

If you have any questions - feel free to reach out to your Dunnebells Coach.

 
Spinach+smoothie+Dunnebells.png

PB+B Spinach Smoothie

Ingredients

2 cup Water

2 tbsp Peanut butter

1 scoop Vanilla whey protein powder

1 medium Banana

1 cup Spinach

Directions

Combine all ingredients in a blender and pulse until smooth. Enjoy!

 
 
dunnebells peach.png

PEACH AND BLUEBERRY PARFAIT


Ingredients:

1 cup Nonfat Greek yogurt 

1/3 cup Granola 

1 medium (2-2/3" dia) Peaches 

1/4 cup Blueberries

Directions

1. Layer half the Greek yogurt on the bottom of a dessert glass.
Top with half the granola, half of the peach slices and half of the blueberries. Create one more layer of yogurt, granola, peaches and blueberries.

2. Serve immediately and enjoy!


Taco+casserole.png

Taco Breakfast Casserole


Ingredients

1 lb turkey sausage ground or any sausage with casing removed

3 tablespoons reduced-sodium taco seasoning

1 teaspoon coconut or olive oil

1 bell pepper (diced)

1 cup yellow onion (diced)

½ cup mild chunky salsa

8 corn tortillas

6 eggs

1 1/2 cups egg whites

1 cup almond milk (or regular milk)

1/4 teaspoon salt

3/4 cup shredded cheese

Directions

  1. Preheat the oven to 350 degrees Fahrenheit and oil a 9 x 12 baking pan.

2. Cook the turkey sausage over medium-high heat and then add taco seasoning. Once it is lightly browned break up any large chunks and remove from heat.

3. In a separate skillet heat the oil over medium heat. Add the bell pepper and onion to the skillet and cook for 5-7 minutes until the veggies are softened. Stir in salsa and remove from the heat.

4. Whisk the eggs, egg whites, milk, and salt together in a large bowl. Slice the corn tortillas into 4 quarters.

5. Layer 1/2 of the cooked turkey on the bottom of the dish. Top with the veggie mixture and then half of the tortillas (16 quarters), overlapping as needed. 

6. Pour into the dish approximately half of the egg mixture. Repeat: turkey, veggies, the rest of the tortillas, followed by the rest of the eggs. Top with shredded cheese. If you want to meal prep this for baking tomorrow, cover with plastic and refrigerate overnight. Otherwise, proceed to step 7.

7. Bake at 350 degrees (uncovered) for about 40-45 minutes or until the top is golden brown and the cheese is melted. 

8. Cool slightly before slicing into 8 even squares.

 
 
toast dunnebells.png

Banana Tahini Toast

Ingredients

2 tbsp Cream cheese 

2 tbsp Sesame butter 

1 slice Whole-wheat bread 

1/2 medium Banana 

Directions

Place cream cheese and tahini in a medium bowl; stir until well combined. Toast bread and spread tahini mixture on top of toast. Top with banana slices and enjoy!


Protein pudding Dunnebells.png

Blueberry Protein Pudding

Ingredients

3 1/2 oz Nonfat greek yogurt 

2 scoop (30g) Whey protein powder 

3 1/2 oz Blueberries, frozen 

Directions

Blend ingredients in a mixer until the mixture is thick enough to stay on a spoon.

 
 
Turkey McMuffins Dunnebells.png

Homemade turkey McMuffins

Ingredients

2 extra-large eggs (112 grams)

1 slice rectangle Sliced turkey (29 grams)

1 muffin English muffins (66 grams)

1 oz Cheddar cheese (28.4 grams)

Directions

1. In a skillet over medium heat cook eggs as desired. Remove from pan and add turkey slices. Cook until they begin to brown a bit.

2. While cooking eggs and turkey, place English muffins in the toaster. Once done, take each side of the English muffin and place upwards facing. Sprinkle cheddar cheese on each piece.

3. Once the turkey is browned, take half a slice and put atop cheddar cheese on each piece of English muffin. Place each egg atop each piece. Eat as an open-faced sandwich. Enjoy!

Garlic omelette Dunnebells.png

Garlic Omelette

Ingredients

4 large Egg 

1/2 tsp Pepper

1/2 tsp Garlic powder 

2 dash Salt 

1/2 tbsp Olive oil 

Directions

1. Mix eggs and seasonings until well blended.

2. Heat skillet on medium-high.

3. Add olive oil.

4. Add egg mixture to skillet and cook for about seven minutes or until desired firmness.


 
 
vanilla shake Dunnebells.png

Vanilla Banana Milkshake


Ingredients

1/2 cup Vanilla ice cream 

1 cup Reduced fat milk 

1 medium Banana 

Directions

1. Mix in blender.

2. Enjoy!

ALMOND+BUTTER+SANDWICH Dunnebells.png

Apricot Jam and Almond Butter Sandwich


Ingredients

2 slice regular Multi-grain bread 

1 tbsp Jams and preserves 

1 tbsp Almond butter 

Directions

1. Optionally toast the bread.

2. Cover one slice with almond butter and the other slice with jam put together and eat.


 
 
Shake Dunnebells.png

Basic protein shake


Ingredients

30 grams Whey protein powder (30 grams)

1 cup Reduced fat milk (244 grams)

Directions

1. Add whey to milk, stir until no chunks of whey are left in the milk.


Light Buffalo Ranch Chicken Tortilla Pizza

Ingredients

1 spray , about 1/3 second Pam cooking spray 

1 half breast (fillet) Chicken breast 

1 tortilla (approx 7-8" dia) Tortillas

2 tbsp Ranch dressing 

1/4 cup, shredded Cheddar or colby cheese 

1/4 cup, crumbled Feta cheese 

5 tsp Pepper or hot sauce 

Directions

1. Heat a non-stick skillet over medium-high heat and spray with non-stick spray. Cook chicken 5-10 minutes per side or until chicken is cooked through, no longer pink, and the juices run clear. Let rest 5 minutes before chopping into bite-sized pieces.

2. Preheat oven to 400 degrees F. Heat tortilla on a baking sheet without toppings for 5 minutes. Remove from oven and top with the chicken, ranch, cheddar, feta, and hot sauce. Return to oven and bake for about 10 minutes until cheese is melted and tortilla is crisp. Enjoy!

 
 
barbeque tuna Dunnebells.png

Barbecue Tuna Sandwich

Ingredients

1 roll Hamburger bun 

1 can tuna 

4 tbsp Barbecue sauce 

Directions

1. Get yourself your can of tuna and drain it, then put it in a bowl. Put 4 tbsp of your BBQ sauce on top of the tuna and mix well.

2. Put the bowl in the microwave with a paper towel covering it (to keep everything clean) for 1 minute. Take out of the microwave and place on your bun, you've now got pulled tuna! It tastes a lot like pulled pork, so enjoy! Toast bun for a crispier sandwich.


Ham, Mozzarella, and Fig Sandwich on Ciabatta

Ingredients

3 slice Sliced ham (84 grams)

2 oz Mozzarella cheese (56.7 grams)

1 serving Ciabatta Sandwich Rolls (85 grams)

1 tbsp Fig Fruit Spread (20 grams)

Directions

1. Cut bread. Spread fig paste onto bread. Top one of the bread slices with ham and mozzarella. Finish with the remaining slice of bread and enjoy!


 
 
pickle sandwich Dunnebells.png

Pickle + cheddar sandwich

Ingredients

2 slice Whole-wheat bread

1 tbsp light mayonnaise

1 cup Pickles

1 oz Cheddar cheese

Directions

Spread the mayonnaise on one of the pieces of bread 2. Top with pickles, cheese, and the remaining slice of bread. Enjoy!

Peanut+butter+and+celery+dunnebells.png

Peanut Butter & Celery


Ingredients

2 tbsp chunky peanut butter without salt

2 celery stalks

Directions

Spread peanut butter on celery and enjoy!

 
 
Sloppy+joe+pita+dunnebells.png

Sloppy Joe Pita

Ingredients

90 grams of raw Ground turkey

1/2 cup Hunts Manwich Sloppy Joe Sauce Bold (128 grams)

1/2 cup Kidney beans (128 grams)

1/2 pita, large (6-1/2" dia) Pita bread (32 grams)

1 leaf outer Lettuce (28 grams)

Directions

Crumble and brown 1 lb of ground turkey over medium-high heat in a medium pan, about 10-12 minutes.

Stir in one can of Manwich original sloppy joe sauce and one can of kidney beans, drained and rinsed, and cook for 5 minutes or until hot.

Cut the pita in half. Line the pita with a clean romaine lettuce leaf. Fill with 1/4 of the sloppy joe mixture. Enjoy!

Enchiladas+dunnebells.png

Enchilada Meatloaf Muffins


Ingredients

For muffins:

1lb ground chicken breast

1 cup cooked quinoa

1/2 small onion finely dices 

½ cup mild red enchilada sauce

¼ cup liquid egg whites

2 tablespoons taco seasoning (reduced sodium) 

For topping:

¼ cup mild red enchilada sauce

¾ cup shredded cheese

Directions:

  1. Heat oven to 350 degrees. Rub coconut oil inside the muffin pan holes. 

  2. Mix together all the meatloaf ingredients in a large bowl.

  3. Pour the mixture as evenly as possible into the 12 muffin cups.
    Bake for approx. 20 minutes. 

  4. Remove the pan from the oven. Spoon about 1 tsp of the enchilada sauce on top of each muffin and sprinkle with cheese. Bake for a further 12 minutes or until cheese is melted. 

 
 
spicy+basil+lemon+chicken.png

Spicy Basil Lemon Chicken

Ingredients

1/2 tbsp Olive oil 

3/4 cloves, minced Garlic 

200 grams Chicken breast 

1/2 tsp crushed red pepper flakes 

1/2 fruit without seeds Lemons 

1/4 cup leaves, whole Basil 

Directions

1. Heat 2 tablespoons of olive oil in a small saucepan over medium heat until shimmering. Add garlic cloves and cook for about 2 minutes, until fragrant.

2. Remove from the heat, add red pepper flakes, and set aside.

3. Season the chicken breasts with salt and pepper and place them in a large baking dish (or cast-iron skillet).
Add garlic-infused oil and turn the chicken to coat.
Cover with lemon slices.

4. Set the oven to broil and place a rack in the upper third of the oven.
Cook the chicken for about 15 to 20 minutes (or until the temperature registers 160°F on an instant-read thermometer.) Cooking time depends on how big the chicken breasts are and how hot your oven is.

5. Once cooked, transfer to a rack and let cool for 5 minutes.
Sprinkle with chopped basil and serve.

Macro+meals+vegan+chili.png

vegan chili


Ingredients

1 teaspoon coconut oil

1 medium yellow onion, diced

2 bell peppers diced

1 lb (454g) “Beyond Meat” Beyond Beef plant-based ground

2 tablespoons chilli powder

2 tablespoons ground cumin

2 teaspoons dried oregano

1 28-oz can crushed tomatoes

1 14-oz can kidney beans (rinsed and drained)

1 14-oz can black beans (rinsed and drained)

1 4-oz can chopped mild green chiles (undrained)

1 cup vegetable broth

1 ½ teaspoons salt

Directions

  1. Over medium-high heat melt coconut oil and add onion and peppers. Cook until soft (approx. 5-7 mins)

  2. Add the plant-based ground and all spices. Cook for 5 minutes, breaking up any large chunks.

  3. Add all of the remaining ingredients and stir well. Bring the pot to a simmer before reducing the heat to low. Cover the pot and cook for 35 minutes or until the vegetables are tender.

  4. Optional garnish: Avocado, fresh cilantro.

 
 
Rutabega+wedges.png

Oven-Baked Rutabaga Wedges

Ingredients

1/4 large Rutabagas 

1 tbsp Olive oil 

1/4 tsp Paprika 

1/4 dash Himalayan salt 

1/4 dash black Pepper

Directions

1. Preheat the oven to 400F (200C).

2. Rinse and peel the rutabagas. Divide into wedges and spread out on a baking sheet.

3. Sprinkle over salt, pepper, and paprika. Drizzle over the oil and mix well.

4. Place in the oven and bake for 20 minutes or until the wedges have turned a nice colour. Use a knife to check if they're ready.

Dunnebells+shopping+list26.png

Bacon breakfast tacos


Ingredients

1 Potato medium (2-1/4" to 3-1/4" dia) Potato (213 grams)

2 strip cooked Bacon (16 grams)

2 extra-large egg (112 grams)

1 tortilla (approx 7-8" dia) Tortillas (46 grams)

Directions

Directions are based on the original recipe of 1 serving

1. Chop potato into bite-sized pieces. Cook potatoes and bacon in skillet until bacon is crisp and potatoes are tender.

2. Whisk eggs and add to skillet, cooking until eggs are set.

3. Warm up a tortilla.

4. Put egg mixture onto tortilla, roll up, and enjoy!

 
 

Taco salad bowl

Ingredients

2 oz Ground chicken (56.7 grams)

1/2 tbsp Dry taco seasoning mix (1.3 grams)

1/4 cup Brown rice (48.8 grams)

1/2 cup Canned black beans (130 grams)

1/2 cup Salsa (130 grams)

2 cup shredded Lettuce (56 grams)

1/4 fruit, without skin and seed Avocados (34 grams)

Directions

1. Brown chicken in a skillet over medium-high heat. Add taco seasoning to coat.

2. Reduce skillet to medium-low. Add rice, beans, and salsa to the cooked chicken. Mix thoroughly. Place mixed greens in a bowl. Add skillet mixture and avocado.

3. Toss to combine and enjoy!

image-asset (1).png

Sticky pork chops

Ingredients

2 chop, excluding refuse (yield from 1 raw Pork chops (126 grams)

1/2 tbsp cooking wine (7.3 grams)

1/2 tbsp Soy sauce (9 grams)

1/2 tbsp Ginger root (3 grams)

1 tbsp Chili sauce (15 grams)

1 tbsp Honey (21 grams)

Directions

1. Heat a frying pan over medium heat. Cook pork for 2-4 minutes per side (depending on thickness), or until meat is well browned. Remove meat, set aside; keep warm.

2. Add cooking wine, soy sauce, ginger, chilli sauce, and honey to the same pan without washing the pan. Cook for 3 minutes.

3. Return the meat to pan and cook on each side for 1 minute. Simmer until the sauce thickens, and pork is cooked through. Enjoy!

 
 
Sausage Dunnebells.png

Grilled Italian sausage with peppers and arugula

Ingredients

1/2 tbsp Olive oil (6.8 grams)

1/4 dash salt (0.10 grams)

3/4 tbsp Balsamic vinegar (12 grams)

1/2 large (2-1/4 per pound, approx 3-3/4" lo Red bell pepper (82 grams)

1 cup Arugula (20 grams)

1/4 large Onions (37.5 grams)

3/4 tbsp Honey (15.8 grams)

114 1/4 grams Italian sausage 

Directions

1. Preheat the grill. Mix together the balsamic vinegar and honey in a small bowl and set aside.

2. Coat the onion, peppers and sausages with 2 tbsp. olive oil. Add a dash of salt to the peppers and onion. Coat the grill grates with a little olive oil. Put the onion wedges on the grill and cover the grill. Let the onions roast for 5 minutes, or until they are a little charred. Turn the onions and move them to a cooler part of the grill to finish.

3. If your grill has two levels, place the sausages on the top part of the grill and the peppers directly below them. Done this way, as the sausages drip juice and fat, it will fall on the peppers, flavouring them while simultaneously preventing flare-ups. If your grill does not have two levels, put the peppers on the hottest part of the grill and the sausages on the coolest. Cover and grill everything for 15 to 20 minutes or so, periodically checking and turning the sausages and peppers as needed. Towards the end of cooking, baste the sausages, peppers and onions with the honey and balsamic mixture.

4. When the sausages are cooked through and the peppers and onions cooked, remove them from the grill to a sheet pan or large bowl. If you want, pick off some or all of the charred skin on the peppers. Cut the peppers into long strips, and slice the root end off the onions to separate the pieces. Cut the sausages into thirds. Mix everything well in the pan or bowl.

5. To serve, place a bed of baby arugula on the serving plates and top with the sausage, peppers and onion.

Mexican casserole Dunnebells.png

Mexican Casserole

Ingredients

1/4 medium (2-1/2" dia) Onions (27.5 grams)

1/2 cup, shredded Cheddar cheese (56.5 grams)

1/4 cup Salsa (65 grams)

1/4 can Refried beans (111 grams)

1 tortilla Tortillas (24 grams)

Directions

1. Note: This recipe makes a 4 layer casserole, with each serving being a quarter of the casserole. If you're making fewer servings, just make fewer layers. For example, if you are making 1 serving, just make one layer on 1 tortilla.

2. "Dice onion

3. Preheat oven to 375 degrees F (190 degrees C). Spray a 9-inch pie pan with non-stick cooking spray.

4. In a saucepan, cook refried beans and onions (to soften them) on medium-high heat for about 5 minutes.

5. Place one tortilla in the bottom of the greased pan. Spread about 1/3 cup of the bean mixture over it. Layer a few tablespoons of salsa over this. Then, place another tortilla over the salsa, and add more of the bean mixture. Follow the beans with a big handful of cheese, spreading evenly. repeat layers, spreading the ingredients evenly over the tortillas. On the top layer, make sure to use lots of salsa and cheese!

6. Bake until the cheese is melted, approximately 15 to 20 minutes.

 
 
asparagus dunnebells.png

Roasted Asparagus

Ingredients

12 spear, large Asparagus 

1/4 tsp Salt 

3/4 tbsp Olive oil

Directions

1. Preheat oven to 425F.

2. Cut off the woody bottom part of the asparagus spears and discard.

3. With a vegetable peeler, peel off the skin on the bottom 2-3 inches of the spears. This keeps the asparagus from being all "stringy"

4. Place asparagus on a foil-lined baking sheet and drizzle with olive oil.

5. Sprinkle with salt

6. With your hands, roll the asparagus around until they are evenly coated with oil and salt.

7. Roast for 10-15 minutes, depending on the thickness of your stalks and how tender you like them.

8. They should be tender when pierced with the tip of a knife.

9. The tips of the spears will get very brown but watch them to prevent burning.

10. They are great plain, but you can serve them with a light vinaigrette if you need something acidic to balance out your meal.

Pepperoni-Cream Cheese Grenades

Ingredients

1 slice round Pepperoni (2 grams)

1 tbsp, whipped Cream cheese (10 grams)

1/16 cup, shredded Colby cheese (4.7 grams)

Directions

1. Preheat oven to 425 degrees F.

2. Grease a cupcake pan. Place a piece of pepperoni into each cupcake cup. Top with 1 tbsp of cream cheese and top with shredded cheese.

3. Bake for about 10 minutes until crisp. Enjoy!

 
 

Sloppy Joe Pita

Ingredients

90 grams of raw Ground turkey

1/2 cup Hunts Manwich Sloppy Joe Sauce Bold (128 grams)

1/2 cup Kidney beans (128 grams)

1/2 pita, large (6-1/2" dia) Pita bread (32 grams)

1 leaf outer Lettuce (28 grams)

Directions

Crumble and brown 1 lb of ground turkey over medium-high heat in a medium pan, about 10-12 minutes.

Stir in one can of Manwich original sloppy joe sauce and one can of kidney beans, drained and rinsed, and cook for 5 minutes or until hot.

Cut the pita in half. Line the pita with a clean romaine lettuce leaf. Fill with 1/4 of the sloppy joe mixture. Enjoy!

Dunnebells+shopping+list25.png

Tomato basil Pasta


Ingredients

4 oz Whole wheat pasta (113 grams)

1 cup, chopped or sliced Tomatoes (180 grams)

1 cup Spinach (30 grams)

1/4 tsp Pepper (0.53 grams)

1/2 tsp salt (3 grams)

2 leaf, whole Basil (1 gram)

1 tbsp Olive oil (13.5 grams)

Directions

Directions are based on the original recipe of 2 servings

1. Start water boiling

2. In a second pot add tomato (diced/chopped), basil leaves, spinach (chopped), salt, pepper, and olive oil and put on medium heat for 10 minutes. Stir occasionally.

3. Boil pasta (I prefer rotini) for ~8 minutes (follow directions on box). Then drain.

4. Mix cooked pasta with sauce mixture.

 
 
bacon dunnebells.png

bacon

Ingredients

4 strips of Bacon 

Directions

Cook bacon in a skillet over medium to medium-high heat until browned and crisp, turning to brown evenly.

2. Bacon can also be cooked in an oven at 350F for about 20 minutes, or microwave at about 50-60 seconds per strip.