Nutritional Meal Plans

Nutrition Tips & Recipes - Healthy Eating

Hi there!

I’m Lara May. I am a board certified clinical pharmacist specialist, Usui & Angelic Reiki master, and integrative health coach. In general, I think rules are just guidelines. I love problem solving outside the box, pushingthe limits and having fun while doing it! In 2003 I decided to venture into the world of pharmacy. I loved being the “most accessible” healthcare provider, bridging the link between doctors’ offices, hospitals, and the road to recovery from illness. However, I soon came to realize that our healthcare system is really a sick-care system disempowering patients to make decisions for themselves.


Over the years my approaches to disease, illness, health and well-being have definitely evolved, while one thing has stayed constant: my passion for seeing people flourish, happy, healthy and empowered.


It is my mission to empower you to seize control of your health & happiness.


Too often we find ourselves grabbing a coffee, sugar, chocolate, anything sweet or tons of the wrong carbs because the body needs energy. Why not try something new?


Giveyour body foods that give you energy and foods that nourish your body, so you do not have the typical 4 PM crash and burn.


When I was struggling with energy, I could not show up for my work or my family. I was drained all the time.


Do not worry. These recipes are easy to make. No matter how busy you are with work, family or taking care of yourself, you can take time out of the day to plan, prep and prepare nourishing meals for yourself that will give you energy instead of living the foggy brain existence.



Eggs & Tortillas

Serves 1

3 tablespoons coconut oil

2 eggs, scrambled

¼ onion, diced

¼ red bell pepper, chopped

½ cup spinach

2 brown rice tortillas


Sauté onion and red bell pepper in 2 Tablespoons coconut oil. Add the remaining 1 tablespoon of coconut oil and scramble eggs and spinach.


Fill tortillas with mixture and serve.


Chocolate Smoothie

Serves 1

1 ½ cups dairy free milk

1 ½ cups baby spinach

1 banana

½ avocado

3 tablespoons, rounded, organic raw cacao powder

2 tablespoons chia seeds

½ cup frozen berries


Combine all ingredients in blender; blend until smooth.

Lunch & Dinner

Note: All meals serve 1-2 people. Feel free to add your favorite source of protein to any lunch or dinner. Enjoy.

Vegetable Curry

1 pound cauliflower, cabbage, zucchini 1 red onion, diced

2 tablespoons coconut oil

6 oz. can tomato paste (look for a BPA FREE can)

½ can coconut milk

1 glove garlic

½ teaspoon cardamom powder

½ teaspoon coriander powder

½ teaspoon ginger

1 teaspoon fenugreek powder

½ teaspoon chili powder (optional)

1 teaspoon sea salt


Wash and chop vegetables. Sauté onions and garlic in coconut oil. Add seasonings, tomato paste, and coconut milk and stir until smooth. Add vegetables and simmer for 15 minutes.


Simple Salad

2 cups red cabbage

2 cups green cabbage

1 red beet

1 yellow beet

1 radish

1 stalk of celery

1 cucumber

1 zucchini


½ cup tahini

½ cup water

2 tablespoons fresh parsley, chopped

2 tablespoons chives, chopped

½ teaspoon sea salt

2 cloves garlic

1 teaspoon coconut aminos

2 tablespoons fresh lemon juice

2 tablespoons apple cider vinegar


Thinly slice the cabbages, cucumber, and celery. Use a cheese grater to shred the beets and zucchini. Toss the mixture into a large bowl. Separately, mix the ingredients for the dressing in a food processor until smooth.


Pear Salad

1 bunch of well-rinsed kale

½ cup dried cranberries

2 pears diced

2 avocados cubed

3 Sea Salt to taste

2 tablespoons olive oil

¼ cup pumpkin seeds

1 lemon juiced


Chop the kale, pear and avocado into bite size pieces. Combine all other ingredients together and toss enthusiastically. Add the cranberries and pumpkin seeds on top of the salad and the juice of one lemon.


Easy Quinoa

1 tablespoon extra-virgin olive oil

1 small carrot, grated

1-inch piece of ginger, grated

1 small onion, minced

2 large garlic cloves, minced

2 cups quinoa

3 ⅓ cups water

½ teaspoon sea salt

½ teaspoon black pepper

½ lemon, juiced


Sauté the vegetables. Add extra virgin olive oil to a large sauce pan over medium heat. When the pan is hot, add carrot, ginger, onion and garlic. Sauté for about 2 to 3 minutes.


Add the quinoa. After sautéing the vegetables, add quinoa, water, sea salt, and black pepper. Stir and allow the quinoa to steam — with the cover on — for about 20 minutes on low heat. The quinoa is done when the water is absorbed. Turn off the flame and fluff the quinoa with a fork. Add lemon juice. Cover and allow the quinoa to absorb the lemon juice.

To find out more about working with me or to schedule a FREE strategy session today at Aesthetics MedSpa!


In Light & Love,


Lara May, PharmD BCPS

Integrative Health Coach

Clinical Pharmacist Specialist

Usui & Angelic Reiki Master


© 2017 Lara May, Light Body Healing & Consulting |Energy Boosting Recipes

These statements have not been evaluated by the Food and Drug Administration.

This is not intended to diagnose, treat, cure, or prevent any disease.