28 Day Reset Regular Final

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o o Your kickstart to eating for a beautiful body. Cassey Ho

F r om m y K it c h e n

g \ X The Blogilates 28 Day Reset

g By: Cassey Ho in collaboration with Erin Woodbury, Certified Nutrition Coach & Stephanie Schultz, Dietetic Technician Cover Photographer: Sam Livits Food Photographer: Lisa Lin

X \ To Your Table

DISCLIMER

Copyright © 2016 oGorgeous Inc. No part of this publication or the information in it may be shared or reproduced in any form by means such as screenshotting, photographing, printing, scanning, photocopying, or otherwise without prior written permission of the copyright holder. Doing so is an infringement of our copyright and you will be monetarily fined based on the scale of the violation. Violators will be prosecuted to the fullest extent of the law. This is your copy for personal use only. oGorgeous Inc. will not be held liable for your decision to undertake this nutrition guide and suggested meal plan. Before embarking on any diet or weight loss program you should consult your physician or health care professional, especially if you have recently been ill or have special dietary or medical requirements, or if you are pregnant or breast feeding, are a child, or are elderly. You should not relyNothing on the information thisnutrition nutritionguide guide should as an alternative to professional medical frommedical your doctor or healthcare provider. contained inin this be construed nor is intended to beadvice used for diagnosis or treatment. It should not be used in place of the advice of your physician or other qualified healthcare provider. Should you have any healthcare related questions, please call or see your physician or other qualified healthcare provider promptly. If you have or suspect that you have a medical problem, you should contact your own physician or local healthcare provider immediately.

Table of Contents INTRODUCTION KNOW YOUR NUTRITION MIX N MATCH CAENDARS & SHOPPING ISTS

6 8-15 16 17-40

P. 41 BREAKFAST RECIPES 42 42 42 43 43 44 45 45 46

Apricot & Oats Shake Artichoke Scrambled Egg Whites Basil-Spinach Crepe Berry Banana Smoothie Blueberry Muffins Blueberry Ricotta Crepes Chocolate Coconut Bread Cilantro-Spinach Crepe Colorful Frittata

49 49 49 50 50 50 51 51 51

Easy Sweet Potato Pancakes Egg & Mushroom Scramble Eggs & Oats Fiesta Egg Muffins Green Smoothie Ham & Onion Frittata Healthy Egg McMuffin emon Zested Protein Pancakes Overnight Creamy Oats

52 52 52

Overnight Chia Oats Paleo Pancakes Proats (Protein Oats)

60 Black Bean Soup with Chicken 60 Buffalo Turkey Burger

64 64

60 61 61 62 62 62 63 63

64 65 66 66 67 67 67 68

46 Cottage Cheese N’ Berries 47 Double Pear Puff 48 Easy Huevos Rancheros

53 53 54 55 56 56 56 57 58

Protein Pancakes Protein Shake Protein Silver Dollar Pancakes Pumpkin Protein Pancakes Scrambled Veggie Eggs Toast & Egg Whites Turkey Bacon Pancakes Snickerdoodle Muffins Zucchini Fritters with Tzatziki

Grilled Chicken Salad Grilled Chicken Taco

68 69

Shrimp Quesadillas Skinny Fajitas

Grilled Chicken Wrap Grilled Shrimp Salad Healthy Meatloaf Island Turkey Burger Italian Tuna Salad & Fruit emon Blueberry Yogurt Parfait Panini & Veggies Shrimp Ceviche with Chips

69 70 71 71 71 72

Spinach Salad Superfood Cabbage Salad Tuna Salad Wraps Turkey Salad Turkey Sandwich Veggie Chicken Pizza

P. 59 LUNCH RECIPES

Chicken Patty with Guacamole Chicken Quesadillas Chicken Salad Wraps Cobb Salad Cucumber Salad Dijon Chicken Salad English Muffin Pizzas Festive Turkey Salad

P. 73 DINNER RECIPES 74 74 75 75 76 76 77 78 79 80 80 81

Asian ettuce Wraps Asian Salmon Cauliflower Fried Rice Chicken & Tropical Salsa Stuffed Portabella Chicken Stuffed Portobello Mushrooms Crock-Pot Salsa Chicken Curried Spinach & Chicken Fish & Veggies Greek Tomato Chicken Grilled Dijon Chicken Salad with Veggies & Quinoa Grilled Meat & Salad Halibut & Veggies

81 82 83 84 85 85 86 86 87 87 88 88

Hawaiian Pizza Island Spiced Pork with Veggies ettuce Burger Roll-Ups Microwaved Pesto Salmon Pork Tenderloin Rosemary Chicken Salmon, Brown Rice & Asparagus Salmon Topped with Fruit Salsa Steak & Sweet Potatoes Teriyaki Salmon Teriyaki Tuna Tilapia, Brown Rice & Asparagus

89 Tilapia Tacos 89 Tuna Salad

P. 90 SNACK RECIPES 91 91 91 92 92 92 93 93 93 94 94 94 95 95 95 96 96 96 97 97 97 98

Apple, Nut Butter & Egg Whites Apple Greek Yogurt Parfait Banana, Nut Butter & Turkey Banana & Nut Butter Bento Box Berries & PB Berries & PB with Turkey Blueberry Protein Smoothie Brown Rice Cake, PB & Egg Whites Cherries, Eggs, Celery & Hummus Chicken, Nuts & Berries Chocolate Chia Seed Pudding Chocolate Coconut Protein Shake Chocolate PB Protein Mug Cake Chocolate Stuffed Strawberries Chocolate-Vanilla Cherry Protein Shake Cottage Cheese with Almond Butter Cottage Cheese, Blueberries, & Almonds Deviled Eggs Double Chocolate Protein Shake Edamame, String Cheese & Strawberries Edamame, String Cheese, Apple & Crackers

98 98 99 99 99 100 100 100 101 101 101 102 102 102 103 103 103 104 104 104 105 105

Edamame, Turkey & Rice Cake Egg Salad Fiesta Egg Muffins & Grapes Green Protein Shake Guiltless Chocolate Mousse Hummus & Turkey Kiwi, Eggs, Celery & Hummus Mexi-Cups with Fruit Orange, Turkey (2 oz) & Almonds Orange, Turkey (4 oz) & Almonds PB Protein Mug Cake PB&J Shake Peach, Eggs & Celery Popcorn, Turkey & Nuts Protein Banana Ice Cream Protein Crinkle Cookies Protein Frozen Yogurt Protein Mug Cake (Chocolate) Protein Shake with Nut Butter Protein Shake with Blueberries & Nut Butter Protein Shake with Coconut & Blueberries Protein Vanilla atte with Berries

105 106 106 106 107 107 107 108 108 108 109

Rice Cake, Turkey & Olives Spicy Turkey & Avocado Skewers Turkey, Apple & Almonds Turkey, Apple & Cashews Turkey Pepper Wraps Turkey Roll-Ups Turkey, Veggies & Hummus Vanilla Almond Protein Shake Veggies, String Cheese & Egg Whites Very Berry Greek Yogurt Parfait Yogurt Cereal Parfait

Introduction You’ll be eating 5 times per day, about every 3-4 hours. By not eating extra large meals every time you sit down to munch, you prevent your ultimate health. By cleansing your body from the inside out, you’re stomach from over-expanding and stretching, which is one of the main going to feel so many positive effects outside of just fat loss. You’re going to have more energy, happiness, balance, and CONTRO over causes of continuous overeating. Have you ever felt like your stomach was a bottomless pit and no amount of food could fill it up? Well, that the way you eat and how you want to feel. feeling will be gone once you train your stomach to revert back to it’s The 28 Day Reset is not a diet. Think of it as a training program, much natural size. like any workout program you are committing yourself to. I am going

First of all, congratulations on taking your first step towards

to train you how to eat for a lean and happy body. You will listen, you will learn, and you will follow the first 28 days religiously. Then when you’re done, you will be independent, knowledgeable, confident, and prepared for an entire IFESTYE of clean eating, where you will no longer need me to hold your hand. So how does it work?

Step #1 - THE OMISSION CHAENGE The 28 Day Reset is designed to jump-start your metabolism and give your body a rest from processed foods and ingredients that can cause inflammation and intolerances. The goal is to restore your system by nourishing it with the highest quality foods possible. You’ll be eating whole, nutritious foods throughout your you energetic. shouldn’t be hungry at all. In fact, you’ll most likely findprogram, yourselfsomore During these 28 days, we are going to omit the following 4 things from your diet: You will be omitting:

dairy

gluten

sugar

processed grains

Also, please as close you can to the 28 week Day Reset possible. We want youstick eating those as specific meals every so thataswe can find your true food intolerances and sensitivities. When you change too many variables, you don’t have consistency, thus making it difficult to find the culprit that is causing your allergies. Secondly, you will save money by “rolling over” groceries from the previous week since you will be using the same set of ingredients for weeks 1 and 2 and the another set of ingredients for weeks 3 and 4. If for any reason you get bored of the food in the first 4 weeks during the Omission part of your challenge, then you can sub it out for any of the 150+ recipes in this book! Just make sure that you are still following the rules of the challenge by omitting dairy (if non vegan), gluten, processed sugars and processed grains.

Step #2 - SEF DISCOVERY After the 28 Day Reset challenge is over, it’s time for self discovery! You will slowly introduce things back into your diet one at a time in order to determine whether or not you have an intolerance to gluten or dairy. Symptoms of intolerances include: bloating, stomach cramps, gas, digestive discomfort, fatigue and diarrhea. Some people get so used to living with these symptoms that they don’t think to change their diets to catch the culprit. By trying an omission challenge, you might just discover the reason you don’t feel your best each and every day.

This provides stable blood sugar, and the protein you’ll be eating aids in muscle repair and growth.

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The two most common ingredients that cause digestive discomfort are grains and dairy. Gluten (found in wheat, rye and barley) is a protein that gives bread its elasticity. It’s a difficult protein to digest, which is why people often retain water and feel bloated after consuming gluten - their digestive systems just cannot break it down! Dairy contains lactose. Many people are deficient in lactase (the enzyme to break down dairy), which can cause terrible stomach discomfort. Dairy is also highly processed, and since we’re searching for the highest quality of foods possible, it’s best to abstain for the full 28-days. At the end of 28 days, you will see some dairy options added to the program since Greek yogurt, cottage cheese and even a little cheese, are highprotein, low fat options.

If you went the entire month on the full omission challenge, I suggest adding in dairy first (only if you used to consume it, of course) for a few days. Assess how you feel. Gas, bloating, cramping, sleep issues and skin problems could mean you’re sensitive to dairy, or have a potential allergy. In that case, you will want to considering omitting dairy from your overall diet going forward. After 4-5 days, you can add in gluten, if desired. Pay attention to the same issues. If you feel fine, continue on now that you know a bit more about portion sizes and macronutrients. If, however, you suffer from any side effects, you might consider eliminating the culprits for good. Don’t forget how great you felt during the last 28 days of the Reset! I don’t recommend adding in sugar, alcohol or processed foods except for on special occasions. But these can be added 3-4 days after the gluten. Continue trying out the recipes from The 28 Day Reset cookbook and mix and match your meals! You have over 150 recipes to choose from!

STEP #3 - HOW TO ADD FOOD BACK IN AFTER THE RESET The last thing we want is for old habits to creep in, but it’s only natural that they will. In order to identify possible intolerances, it’s important to add things back in one at a time, otherwise, all that omitting you did might have been for nothing.

Alright, are you ready? et’s get started!’

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Nutritional Information The following nutritional information provides you with the necessary knowledge to create healthy eating habits that support a balanced lifestyle. Macronutrients

Macronutrients are nutrients our body needs in large amounts to support normal and healthy functioning. Food is made up of carbohydrates, protein and fats and they each provide us with energy in the form of calories. Each macronutrient provides a different amount of calorie per gram, while serving different functions for our body. Eating regular, balanced meals that include each macronutrient will keep you feeling satisfied and reduce the need to overeat. MACRONUTRIENTS

Carbs

Protein

Fat

4 CA/GRAM

4 CA/GRAM

9 CA/GRAM

Carbohydrates

Carbohydrates are chemically broken down quite easily; therefore they are the body’s main source of energy. Carbohydrates’ primary role is to provide energy for the brain and for physical activity. It is important to eat enough carbs so the body can use protein and fats for their own jobs, such as muscle growth and repair. When you have an insufficient amount of carbs, your body may begin to use protein for energy and result in muscle loss. Also, if you go without carbs for an extended amount of time, it is common to experience fatigue and irritability. Carbohydrates also provide fiber, which is important for the removal of waste from our digestive system, while reducing the risk of obesity, high cholesterol

and heart disease. Carbohydrates are mainly found in starchy foods, such as grains and potatoes, but also in fruit, vegetables and milk products. This meal plan uses “healthy” carbs, also known as complex carbs. Complex carbs are healthier because they are

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nutritionally dense, which means they provide more This meal plan provides adequate amounts of fiber, vitamins and minerals. They also provide protein to ensure that the nutrients are being used a steady supply of energy and keep blood sugar to support lean muscle mass! levels maintained. It is recommended to eat these “healthy” carbs because they are digested slower in the body, and therefore help you feel full longer. Simple carbohydrates are considered unhealthy because they are digested very quickly in the body and cause a dramatic increase in blood sugar. Also, simple carbs are commonly found in highly processed foods, which contain little nutritional value.

Below is a chart that outlines some examples of healthy and unhealthy carbs:

Fat

Protein

Protein is essential because it is part of every single cell in your body. Although protein provides energy, it is not a primary source of fuel. Instead, its role is to build and support new cells and tissues. This importantfor for physically maintainingactive healthy muscle mass,isespecially individuals whose muscles are in constant need of repair and maintenance. Protein also helps with the breakdown of food and maintains fluid and electrolyte balance.

Fats are another source of energy for our body, especially during rest and during low-intensity exercise. The current misconception about fat is that it is always bad for you, but that is untrue! Certain foods provide us with essential fatty acids, which our body cannot produce. These fatty acids help form healthy cell membranes, ensure proper functioning of the brain and nervous system, regulate hormones and blood pressure, and support healthy skin and hair.

Fats also help insulate your body and maintain a healthy body temperature, as well as provide a

9

cushion for your internal organs. Choosing heart healthy fats is important to lower the risk of developing cardiovascular disease, as well as controlling cholesterol levels. Monounsaturated and polyunsaturated fats are healthy fats that can be found in avocados, nuts, fish, and vegetable oils. imiting saturated and trans fats are recommended because they can cause increased blood levels of low-density lipoproteins (D cholesterol – the “bad” cholesterol), which increases the risk of developing heart disease.

10

Calorie Balance

This meal plan ensures that all calories consumed provide a purpose within your body. However, it is still important to be aware of calorie balance and control. Calorie balance is like a scale – in order to maintain your body weight, calories consumed from food and drinks must be balanced with the calories used in daily functions and physical activity. Maintaining Weight

- Eating roughly the same number of calories that your body is using - Your weight will remain stable, or “in balance” The key to maintaining a healthy weight is to make positive lifestyle changes you can live with!

Gaining Weight

Losing Weight

- Eating more calories than your body is using - Your body will store the extra calories as fat and weight gain will occur

- Eating fewer calories than your body is using - Your body is using energy from fat, therefore weight is decreasing

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Label Reading Guide

Accurately reading labels allows you to compare products more easily and make healthier choices when grocery shopping. It is important to remember that the healthiest foods contain one ingredient or do not require a label at all! Fruits, vegetables, leafy greens, nuts/seeds and beans are examples of single food options that your body uses more efficiently than processed foods. However, it is still important to know how to read a label so you can make the healthiest choices! The first items on a food label are the serving size and the number of servings per container. In most cases, the nutritional information on the label refers to a single serving, NOT the entire container – so be mindful of how much you are eating! If you double the servings you eat, you need to double the calories and nutrients as well. Percent Daily Values (%DV)

% DV identify how much a serving of food contributes to your overall intake of nutrients listed on the table (usually based on ~2000 calorie diet). You can use the %DV as a guideline for making food choices throughout the day. For example, if you ate something that was high in fat in the morning, balance it with lower fat foods throughout the day. - Foods that contain less than 5% DV of a nutrient are considered low in that nutrient - Foods that contain more than 15% DV are considered high in that nutrient Below is an example of a Nutrition Facts Table. The areas outlined will help guide you when making smart food choices.

Fiber and sugar are types of carbs. Choose healthy sources: fruits, veggies, beans & whole grains, while limiting foods with added sugars

Increase heart healthy nutrients such as Vitamin A and C, calcium and iron

Select foods low in saturated fat, trans fat, cholesterol & sodium to maintain a healthy heart!

Choose lean, low-fat or fat-free protein choices such as meat, poultry, beans & yogurt

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Making Smart Restaurant Choices

Eating out at restaurants, especially with family and friends is a positive dining experience, but it shouldn’t be an excuse to eat unhealthy food every time! Here are some healthy eating restaurant tips to keep you on track, while still feeling satisfied:

- Ask for dressing on the side and choose low-fat or non-fat options - Order steamed vegetables instead of potatoes, fries or rice - Stick with grilled, steamed or baked dishes, instead of fried and breaded options - Order low-calorie beverages such as water, tea or coffee (but still be mindful of what you’re putting in your drinks — sugar and creamers are high in calories and fat!) - Don’t stress out over the occasional indulgence — you’re allowed to have a YOO meal in moderation Mindful Eating

- Be aware that most entrées are considerably larger serving sizes than what you may normally eat – order half portions whenever possible - Share appetizers, large entrées or desserts with someone you’re dining with - Don’t feel like you HAVE to eat everything on your plate! If you’re full, take the rest home to eat at a later time or have for lunch tomorrow! - Be creative! Tweak the menu with substitutions and requests. Don’t be afraid to ask for options that aren’t on the menu. Most restaurants are willing to accommodate - Just because it’s a salad, doesn’t mean it’s healthy or low in calories! Avoid creamy dressings, fatty meats and fried noodles. oad up on veggies and a lean protein or nuts/seeds instead

Eating mindfully means eating with attention and intention by choosing foods that are both satisfying and nourishing for your body. Eating is natural and should be a pleasing experience. Noticing the affects food has on your body will allow you to have a better eating experience and decreases the chance of overindulging. Here are some mindful eating tips to help you bring awareness to food and your body: - Don’t multi-task. Challenge yourself to eat without any distractions. This will allow you to bring your concentration and awareness to your satisfaction and fullness level - Eat slower to savor food and enjoy the experience of eating - Eat when you are hungry and stop when you are full. This seems simple, but remember, you do not

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have to eat everything on your plate if you’re satisfied halfway through. Save the rest for when you’re hungry later

Think of water and exercise as food groups in your diet!

- Tune into your senses—focus on each bite of food. Think about flavor and texture and focus on how much you like or dislike the food - Eat when you’re hungry, NOT when you are emotional. Bring attention to your body AND mind to recognize if you are eating to satisfy hunger or emotions - Be aware of how you feel after you have eaten: Are you satisfied, energized or tired? Do you feel uncomfortably full, or still hungry? Do you feel positive about your choices, or guilty? - Mindful eating doesn’t mean eating “perfectly”! It means that you are personally aware of your eating experience and able to make healthy decisions based on preference and nourishment.

A healthy diet provides us with a balance of energy and nutrients to support our needs, but it is important not to underestimate the significance of water and exercise! Thinking of water and exercise as essential “food groups” in your diet will optimize your health and happiness. Water is essential for life. Our bodies do not store water the same way it stores food, therefore it is important to continually replenish the water that is lost each day! Benefits of staying hydrated include healthy looking hair and skin, cleansing your body of toxins, and maintain a healthy digestive system. Also, water benefits your brain because it boosts energy and concentration! Water recommendations are individualized based on age, weight, physical activity level and environmental condition. For example, if you are physically active you require more water because of sweat lost during exercise. A general guideline is to drink at least 8-9 (8oz) glasses of water each day. Keeping a water bottle with you all day is a great way to support your water needs and intake!

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Exercise not only makes us look and feel good on the outside, but it also increases our state of being. Being physically fit allows us to live our daily lives with more alertness and energy! Combining physical activity with a wholesome diet keeps our heart healthy by reducing the risk of heart disease, stroke and high blood pressure. Regular physical activity also helps promote a healthy body weight and can help control appetite and blood glucose levels. Staying active for life helps reduce the risk of developing osteoporosis and promotes happiness! The benefits of exercise are endless, therefore find physical activities that you OVE and you’ll be more likely to maintain a healthy lifestyle!

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Mix

n

Match

Meal Chart

Protein

Fat

Carb

1 scoop protein powder

10 almonds

1 small banana

4-ounce chicken breast

2 tablespoons guacamole

2 cups broccoli & 15 baby carrots

4 ounces Mung Bean Noodles

1/8 cup pine nuts

1/2 cup pasta sauce with mushrooms, onions & basil

4 ounces lowsodium turkey

8 cashews

2 cups whole strawberries

1 turkey patty

1 tablespoon low-fat salad dressing

2 corn tortillas

3 egg whites

1 egg

1 slice of Ezekiel bread

1 cup Greek yogurt

1 tablespoon peanut butter

1 small apple

1 serving Tempeh

1/8 cup pistachios

1/4 cup quinoa

4 ounces white fish

1 tablespoon olive or coconut oil

1/3 cup black beans

Use the recipes in this book and/or use this chart. Choose 1 item from each column to create balanced and healthy “no-frills” quick and easy meals. Low sugar and low carb condiments are “free foods.”Eat as many raw crunchy green veggies as you like.

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*Many items you purchase this week will last you the full four weeks and beyond! Feel free to swap items for your favorites. Carton almond milk can sub for coconut milk, for example.

Fruts

3 Tomatoes 3 Avocadoes 1 Lemon 3 Pints Strawberries 1 Pint Blueberries 4 Bananas 2 Apples 1 Peach

Veggis

1 Head Garlic

Meat & Fsh 1 Turkey Bacon Package 20 oz Turkey Deli 2 1/2Meat lbs Chicken 3 oz Lean Sirloin or Steak 1 lb Lean Pork Tenderloin 4 oz Shrimp 1 White Fish (Halibut, Tilapia, or Mahi) Fillet 1 Salmon Fillet 4 oz Ground Turkey

21 Green OnionsOnion Bunch Dary & Eggs 4 Bell Peppers 2 Egg White Cartons 5 Cucumbers 2 Dozen Regular 2 Zucchini Eggs 1 Bunch Spinach 1 Carton or Kale Unsweetened Almond Milk 1 Cabbage 1 Cauliflower 1 Pint Mushrooms 5 Large Carrots 21 Sweet CeleryPotato Bunches Lettuce Leaves 1 Broccoli Head

Week One

Shopping List Canned Gods & Dry Gods

1 Container NonDairy Vanilla Protein Powder 1Dairy Container NonChocolate Protein Powder 1 Jar Almond or Peanut Butter 1 Can Unsweetened Coconut Milk 1 Bag Unsweetened Coconut Flakes 1 Baking Powder 1 Bag Chia Seeds 1 Bag Coconut Flour 1 Bag Toasted Sesame Seeds 1 Bag Almonds 1 Can Black Beans 1 Can Chickpeas 1 Can Olives 1 Can Tuna in Water

Grans

1 Bag Oatmeal 1 Bag Quinoa or Brown Rice 1 Bag Rice Cakes

ETC Salt & Pepper Garlic Powder Cayenne Pepper Curry Powder Cinnamon Stevia Coconut Extract Almond Extract Sugar-free Jam Sesame Oil Applesauce Olive Oil Light Balsamic Salad Dressing Red or Rice WineWine Vinegar Hummus Salsa Mustard (Plain or Dijon) Asian Teriyaki Sauce Tamari or Bragg’s Aminos (Gluten-Free Soy Sauce) Guacamole Hot Sauce

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Week One

Calendar Day1 t s a f k a e r B

Day2

56 p.

Scrambled Veggie Eggs

107p.

Day3

49p.

Day4

52p.

Eggs & Oats

94 p.

53p.

52p.

100p.

Day6 50p.

Protein Pancakes

Proats (Protein Oats)

100p.

Day5

Overnight Chia Oats

Day7 56p.

Green Smoothie

98 p.

Turkey Bacon Pancakes

95 p.

k c a n S

Chicken, Nuts & Berries

Turkey Roll-Ups

64p.

71 p.

Hummus & Turkey

Mexi-Cups with Fruit

71 p.

62p.

1 Med Apple with 1 tbsp Nut

Egg Salad

64p.

Butter & 3 Hardboiled Eggs

65 p.

Chocolate PB Protein Mug Cake

69p.

h c n u L

Grilled Chicken Salad

Tuna Salad Wraps

p. 93

p. 105

Blueberry Protein Smoothie

Rice Cake, Turkey & Olives

Turkey Salad

Cucumber Salad

Grilled Chicken Wrap

Grilled Shrimp Salad

95 p.

Skinny Fajitas

108 p.

k c a n S

78p.

74p.

1 Peach, 2 Celery Stalks & 2 Hardboiled Eggs

80p.

1 Small Banana with 2 tbsp Nut Butter

75p.

3 oz Turkey/Chicken, 1 Small Apple & 8 Almonds

85p.

77p.

Chocolate Coconut Protein Shake

Vanilla Almond Protein Shake

74p.

r e n in D

Fish & Veggies

Asian Salmon

Grilled Meat & Salad

Cauliflower Fried Rice

Pork Tenderloin

Curried Spinach & Chicken

Asian Lettuce Wraps

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Week Two

Shopping List Fruts

3 Tomatoes 3 Avocadoes 1 Lemon 3 Pints Strawberries 1 Pint Blueberries 4 Bananas 2 Apples 1 Peach

Veggis

1 Head Garlic

Meat & Fsh 1 Turkey Bacon Package 20 oz Turkey Deli 2 1/2Meat lbs Chicken 3 oz Lean Sirloin or Steak 1 lb Lean Pork Tenderloin 4 oz Shrimp 1 White Fish (Halibut, Tilapia, or Mahi) Fillet 1 Salmon Fillet 4 oz Ground Turkey

21 Green OnionsOnion Bunch Dary & Eggs 4 Bell Peppers 2 Egg White Cartons 5 Cucumbers 2 Dozen Regular 2 Zucchini Eggs 1 Bunch Spinach 1 Carton or Kale Unsweetened Almond Milk 1 Cabbage 1 Cauliflower 1 Pint Mushrooms 5 Large Carrots 21 Sweet CeleryPotato Bunches Lettuce Leaves 1 Broccoli Head

Canned Gods & Dry Gods

1 Container NonDairy Vanilla Protein Powder 1Dairy Container NonChocolate Protein Powder 1 Jar Almond or Peanut Butter 1 Can Unsweetened Coconut Milk 1 Bag Unsweetened Coconut Flakes 1 Baking Powder 1 Bag Chia Seeds 1 Bag Coconut Flour 1 Bag Toasted Sesame Seeds 1 Bag Almonds 1 Can Black Beans 1 Can Chickpeas 1 Can Olives 1 Can Tuna in Water

Grans

1 Bag Oatmeal 1 Bag Quinoa or Brown Rice 1 Bag Rice Cakes

ETC Salt & Pepper Garlic Powder Cayenne Pepper Curry Powder Cinnamon Stevia Coconut Extract Almond Extract Sugar-free Jam Sesame Oil Applesauce Olive Oil Light Balsamic Salad Dressing Red or Rice WineWine Vinegar Hummus Salsa Mustard (Plain or Dijon) Asian Teriyaki Sauce Tamari or Bragg’s Aminos (Gluten-Free Soy Sauce) Guacamole Hot Sauce

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Week Two

Calendar Day 8 t s a f k a e r B

Day 9

56 p.

Scrambled Veggie Eggs

107p.

Day 10

49p.

52p.

Eggs & Oats

94 p.

Day 11 53p.

52p.

100p.

Day 13 50p.

Protein Pancakes

Proats (Protein Oats)

100p.

Day 12

Overnight Chia Oats

Day 14 56p.

Green Smoothie

98 p.

Turkey Bacon Pancakes

95 p.

k c a n S


Turkey Roll-Ups

64p.

71 p.

Hummus & Turkey


71 p.

62p.

1 Med Apple with 1 tbsp Nut

Egg Salad

64p.

Butter & 3 Hardboiled Eggs

65 p.


69p.

h c n u L

Grilled Chicken Salad

Tuna Salad Wraps

p. 93

p. 105


Rice Cake, Turkey & Olives

Turkey Salad

Cucumber Salad

Grilled Chicken Wrap


95 p.

Skinny Fajitas

108 p.

k c a n S

78p.

74p.

1 Peach, 2 Celery Stalks & 2 Hardboiled Eggs

80p.

1 Small Banana with 2 tbsp Nut Butter

75p.


85p.

77p.

Chocolate Coconut Protein Shake

Vanilla Almond Protein Shake

74p.

r e n in D

Fish & Veggies

Asian Salmon

Grilled Meat & Salad

Cauliflower Fried Rice

Pork Tenderloin

Curried Spinach & Chicken

Asian Lettuce Wraps

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Week Three

Shopping List *Be sure to check your pantry; if you bought some items last week, you might not need them this week.

Fruts

Canned Gods & 1 Bag Snow Peas Dry Gods 1 Container Non-

Veggis

2 Tomatoes 2 Avocadoes 1 Lemon 2 Oranges 2 Kiwis 3 Pints Strawberries 1 Pint Blueberries 1 Pint Raspberries 1 Banana 1 Apple 1 Peach 1 Bag Grapes 1 Can Pineapple Rings

Meat & Fsh 1 Package Low Sodium Turkey Bacon 22oz Turkey Deli Meat 1 Turkey Patty 1 lb Ground Turkey 2 1/2lbs Chicken 1 Lean Sirloin Steak 1 Lean Pork Tenderloin 6oz Deli Ham 1 Tuna Fillet 2 Salmon Fillets 1 White Fish Fillet 1 Bag Shrimp

1 Package Cilantro 1 Head Garlic 2 Onions 1 Bunch Green Onions 3 Bell Peppers 2-3 Cucumbers 1 Zucchini 1 Head Broccoli 1 Pint Mushrooms 4 Portobello Mushrooms 4 Large Carrots 1 Bumch Celery 1 Sweet Potato 2 Bags Spinach or Kale 1 Bag Lettuce 1 Cabbage 1 Bunch Asparagus 1 Head Cauliflower 1 Package Basil 1/4 lb Green Beans

Dary & Eggs

3 Cartons Egg Whites 2 Dozen Regular Eggs 1 Carton Unsweetened Almond Milk

Dairy Vanilla Protein Powder 1Dairy Container NonChocolate Protein Powder 1 Jar Almond or Peanut Butter 1 Can Unsweetened Coconut Milk 1 Bag Unsweetened Coconut Flakes Baking Powder 1 Bag Chia Seeds 1 Bag Ground Flax 1 Bag Toasted Sesame Seeds 1 Bag Coconut Flour 1 Bag Almonds or Mixed Nuts 2 Cans Black Beans 1 Can Chickpeas 1 Can Pitted Olives 2 Cans Tuna in Water

Grans

1 Package Oatmeal 1 Bag Quinoa or Brown Rice 1 Bag Rice Cakes

ETC Salt & Pepper Garlic Powder Chili Powder Cayenne Pepper Curry Powder Cocoa Powder Cinnamon Stevia Vanilla Extract Coconut Extract Almond Extract Sugar-free Jam Applesauce Sesame Oil Olive Oil or Coconut Oil Light Balsamic Salad Dressing Red Wine or Rice Wine Vinegar Hot Sauce Mustard Teriyaki Sauce Tamari or Bragg’s Aminos Hummus Pesto Fruit Salsa Salsa Guacamole

21

Week Three


52 p.

Paleo Pancakes

Day 16

Day 17

50 p.

Day 18

Day 19

45 p.

Ham & Onion Frittata (with leftovers)

Leftover Frittata & 1 Small Orange

101p.

49 p.

Cilantro-Spinach Crepe

94p.

Day 20 50 p.

Easy Sweet Potato Pancake

92p.

Day 21 54 p.

Fiesta Egg Muffins

107 p.

Protein Silver Dollar Pancakes

p. 99

k c a n S 1 Large Navel Orange, 2 oz Turkey & 10 Almonds

60p.

PB Protein Mug Cake

66p.

Chocolate Chia Seed Pudding

69p.

Turkey Pepper Wraps

Berries & PB

70p.

67p.

66p.

Fiesta Muffin Cups & Grapes


60p.

h c n u L

Black Bean Soup with Chicken

Island Turkey Burger

102 p.

Spinach Salad

Superfood Cabbage Salad

Italian Tuna Salad & Fruit

Healthy Meatloaf

p. 104

95 p.

93 p.

Black Bean Soup With Chicken

102 p.

k c a n S 3 oz Turkey, 8 Baby Carrots with

PB&J Shake

2 tbsp Hummus, Plus 1 tbsp Nut Butter with Unlimited Celery

88p.

76p.

Chocolate Stuffed Strawberries

84p.

Protein Shake with Nut Butter

89p.

2 Kiwi, 2 Hardboiled Eggs Plus 2 Whites, 4 Celery Stalks, 2 tbsp Hummus

81 p.

86p.


PB&J Shake

75p.

r e n in D

Teriyaki Tuna

Chicken Stuffed Portobello Mushrooms

Microwaved Pesto Salmon

Tuna Salad

Halibut & Veggies

Salmon, Brown Rice, & Asparagus

Chicken & Tropical Salsa Stuffed Portabella

22

Week Four

Shopping List Fruts

2 Tomatoes 2 Avocadoes 1 Lemon 2 Oranges 2 Kiwis 3 Pints Strawberries 1 Pint Blueberries 1 Pint Raspberries 1 Banana 1 Apple 1 Peach 1 Bag Grapes 1 Can Pineapple Rings

Meat & Fsh

Canned Gods & 1 Bag Snow Peas Dry Gods 1 Container Non-

Veggis

1 Package Cilantro 1 Head Garlic 2 Onions 1 Bunch Green Onions 3 Bell Peppers 2-3 Cucumbers 1 Zucchini 1 Head Broccoli 1 Pint Mushrooms 4 Portobello Mushrooms 4 Large Carrots 1 Bumch Celery 1 Sweet Potato 2 Bags Spinach or Kale 1 Bag Lettuce 1 Cabbage 1 Bunch Asparagus 1 Head Cauliflower 1 Package Basil 1/4 lb Green Beans

1 Package Low Sodium Turkey Bacon 22oz Turkey Deli Meat 1 Turkey Patty 1 lb Ground Turkey 2 1/2lbs Chicken 1 Lean Sirloin Steak Dary & Eggs 1 Lean Pork 3 Cartons Egg Tenderloin Whites 6oz Deli Ham 2 Dozen Regular Eggs 1 Tuna Fillet 1 Carton 2 Salmon Fillets Unsweetened 1 White Fish Fillet Almond Milk 1 Bag Shrimp

Dairy Vanilla Protein Powder 1Dairy Container NonChocolate Protein Powder 1 Jar Almond or Peanut Butter 1 Can Unsweetened Coconut Milk 1 Bag Unsweetened Coconut Flakes Baking Powder 1 Bag Chia Seeds 1 Bag Ground Flax 1 Bag Toasted Sesame Seeds 1 Bag Coconut Flour 1 Bag Almonds or Mixed Nuts 2 Cans Black Beans 1 Can Chickpeas 1 Can Pitted Olives 2 Cans Tuna in Water

Grans

1 Package Oatmeal 1 Bag Quinoa or Brown Rice 1 Bag Rice Cakes

ETC Salt & Pepper Garlic Powder Chili Powder Cayenne Pepper Curry Powder Cocoa Powder Cinnamon Stevia Vanilla Extract Coconut Extract Almond Extract Sugar-free Jam Applesauce Sesame Oil Olive Oil or Coconut Oil Light Balsamic Salad Dressing Red Wine or Rice Wine Vinegar Hot Sauce Mustard Teriyaki Sauce Tamari or Bragg’s Aminos Hummus Pesto Fruit Salsa Salsa Guacamole

23

Week Four


52 p.

Paleo Pancakes

Day 23

Day 24

50 p.

Day 25

Day 26

45 p.

Ham & Onion Frittata (with leftovers)

Leftover Frittata & 1 Small Orange

101p.

49 p.


94p.

Day 27 50 p.

Easy Sweet Potato Pancake

92p.

Day 28 54 p.

Fiesta Egg Muffins

107 p.

Protein Silver Dollar Pancakes

p. 99

k c a n S 1 Large Navel Orange, 2 oz Turkey & 10 Almonds

60p.

PB Protein Mug Cake

66p.


69p.

Turkey Pepper Wraps

Berries & PB

70p.

67p.

66p.

Fiesta Muffin Cups & Grapes


60p.

h c n u L

Black Bean Soup with Chicken


102 p.

Spinach Salad

Superfood Cabbage Salad

Italian Tuna Salad & Fruit

Healthy Meatloaf

p. 104

95 p.

93 p.

Black Bean Soup With Chicken

102 p.

k c a n S 3 oz Turkey, 8 Baby Carrots with

PB&J Shake

2 tbsp Hummus, Plus 1 tbsp Nut Butter with Unlimited Celery

88p.

76p.

Chocolate Stuffed Strawberries

84p.

Protein Shake with Nut Butter

89p.

2 Kiwi, 2 Hardboiled Eggs Plus 2 Whites, 4 Celery Stalks, 2 tbsp Hummus

81 p.

86p.


PB&J Shake

75p.

r e n in D

Teriyaki Tuna



Tuna Salad

Halibut & Veggies

Salmon, Brown Rice, & Asparagus

Chicken & Tropical Salsa Stuffed Portabella

24

Week Five

Shopping List Fruts

Meat & Fsh


ETC

Dary & Eggs

Veggis

Grans

25

Week Five

Calendar Day 29

Day 30

Day 31

Day 32

Day 33

Day 34

Day 35

t s a f k a e r B

k c a n S

h c n u L

k c a n S

r e n in D

26

Week Six

Shopping List Fruts

Meat & Fsh


ETC

Dary & Eggs

Veggis

Grans

27

Week Six

Calendar Day 36

Day 37

Day 38

Day 39

Day 40

Day 41

Day 42

t s a f k a e r B

k c a n S

h c n u L

k c a n S

r e n in D

28

Week Seven

Shopping List Fruts

Meat & Fsh


ETC

Dary & Eggs

Veggis

Grans

29

Week Seven

Calendar Day 43

Day 44

Day 45

D a y 46

Day 47

Day 48

Day 49

t s a f k a e r B

k c a n S

h c n u L

k c a n S

r e n in D

30

Week Eight

Shopping List Fruts

Meat & Fsh


ETC

Dary & Eggs

Veggis

Grans

31

Week Eight

Calendar Day 50

Day 51

Day 52

Day 53

Day 54

Day 55

Day 56

t s a f k a e r B

k c a n S

h c n u L

k c a n S

r e n in D

32

Week Nine

Shopping List Fruts

Meat & Fsh


ETC

Dary & Eggs

Veggis

Grans

33

Week Nine

Calendar Day 57

Day 58

Day 59

Day 60

D a y 61

Day 62

Day 63

t s a f k a e r B

k c a n S

h c n u L

k c a n S

r e n in D

34

Week TEN

Shopping List Fruts

Meat & Fsh


ETC

Dary & Eggs

Veggis

Grans

35

Week TEN

Calendar Day 64

Day 65

Day 66

Day 67

Day 68

D a y 69

Day 70

t s a f k a e r B

k c a n S

h c n u L

k c a n S

r e n in D

36

Week Eleven

Shopping List Fruts

Meat & Fsh


ETC

Dary & Eggs

Veggis

Grans

37

Week Eleven

Calendar Day 71

Day 72

Day 73

Day 74

D a y 75

Day 76

Day 77

t s a f k a e r B

k c a n S

h c n u L

k c a n S

r e n in D

38

Week Twelve

Shopping List Fruts

Meat & Fsh


ETC

Dary & Eggs

Veggis

Grans

39

Week Twelve

Calendar Day 78

D a y 79

Day 80

Day 81

D a y 82

Day 83

Day 84

t s a f k a e r B

k c a n S

h c n u L

k c a n S

r e n in D

40

Breakfast

41

Breakfast Apricot & Oats Shake Serves 1 Ingredients: - 2 cups Ice - 2 tbsp Ground Flax - 1/2 tsp Cinnamon - 2 Fresh Ripe Apricots, Pitted- 1/2 Cup Almond Milk - Pinch Nutmeg - 3 tbsp Rolled Oats - 2 tbsp Truvia, or To Taste - 1 Cup Greek Yogurt

Method: Blend everything together and serve.

Calories: 292 Protein: 29 g Net Carbs: 2 G Fat: 7.5 g Fiber: 7.4 g

Artichoke Scrambled Egg Whites Serves 2 Ingredients: - 8 Frozen Artichoke Hearts,- 1/4 Cup Yellow Onions, Chopped - 2 oz Fresh Goat Thawed - 8 Egg Whites Cheese - 2 Garlic Cloves, Minced - Salt & Pepper

Method: Saute the garlic and onions in a hot pan with cooking spray. Toss in the artichokes and saute for 1 minute. Add the egg whites and cook until done. Sprinkle the goat cheese on each serving. ‘

‘

Calories: 270 Protein: 27 g Net Carbs: 7 G Fat: 5 g Fiber: 7 g

Basil-Spinach Crepe Serves 1 Ingredients: -

1/2 Cup Liquid Egg Whites - 1 tsp Mrs. Dash Garlic - 1 oz Feta Cheese 1 Cup Fresh Spinach Seasoning - 1 Cup Strawberries 1 Handful Basil - 1 oz Grilled Chicken Cubes - 1 Slice Avocado 1/4 Cup Bell Pepper, Chopped- 1/4 Cup Tomato, Chopped (about 1 tbsp)

Method: In a mini blender, add the egg whites, spinach, basil and seasoning. Blend 20 seconds. Pour into a skillet or crepe pan sprayed with cooking spray. Cook all the way through. Fill with chicken, peppers, tomato and cheese. Top with avocado and hot sauce. Serve with fresh strawberries.


42

Breakfast

Berry Banana Smoothie

Blueberry Muffins (Makes 6)

Serves 1

Serves 3 (eat 2)

Ingredients:

Ingredients:

- 1 Scoop Protein Powder - 1/2 Cup Berries of Your Choice - 1/2 tbsp PB

- 1/2 Banana - 1 cup 45-Calorie Coconut Milk - 1 Cup Ice

- 1/2 Cup Almond Meal - 1/2 Cup Coconut Flour - 1/4 Cup Sugar Substitute (Such as Truvia) - 2 tsp Baking Powder - 1 tsp Cinnamon

-

Pinch Sea Salt 2 Eggs + 3 Egg Whites 4 tbsp Applesauce 1 tsp Vanilla Extract 3/4 cup Blueberries

Method:

Method:

Blend everything together until smooth.

Preheat oven to 350 F. Line 6 muffin cups with foil liners. Lightly spray them with cooking spray. Stir the dry ingredients together in one bowl. Mix the wet in another. Pour the wet into the dry ingredients. Fold in the blueberries. Scoop into the muffin cups. Bake for 23-26 minutes or until set.

Calories: 264 Protein: 24 g

Net Carbs: Fat: 9 g

22 g

Fiber: 6 g

Calories (2): 317 Protein: 16 g

Net Carbs: 14 g Fat: 17 g

Fiber: 12 g

43

Breakfast

Blueberry Ricotta Crepes Serves 1 Ingredients:

Ricotta Cream

- 1 tbsp Almond Meal or Oat Flour

- 1/4 cup Liquid Egg Whites - 1/2 Scoop Vanilla Protein Powder

- 1 tbsp Coconut Flour

- 1/2 tsp Vanilla Extract

- 1 tbsp Lemon Juice

- 1-1/8 cup Almond Milk (add more

- 1 tsp Lemon Zest

if needed)

- 1/8 Cup Fat-Free Ricotta Cheese - 2 tbsp Almond Milk - 2 tbsp Vanilla, Non-Fat Greek Yogurt - 1 tsp Lemon Zest - 1 tbsp Lemon Juice - Stevia to Taste - 1/2 Cup Blueberries

Method: Stir or blend (in a Magic Bullet) the crepe ingredients. Spray a pan with PAM or Coconut Oil spray and heat over medium. When hot, pour the batter in and swirl to coat the bottom evenly. Reduce heat slightly and cook almost through. Blend the cream ingredients in Magic Bullet. Spoon 2 tbsp inside crepe with 1/3 c blueberries. Carefully loosen the sides to the center and fold. Remove from heat, top with remaining cream, and blueberries.

Calories: 298

Protein: 27 g Net Carbs: 26 g

Fat: 7 g

Fiber: 7 g

44

Breakfast

Chocolate Coconut Bread


Serves 4 (eat 1 Slice & 1 Naval Orange)

Serves 1

Ingredients: - 1/2 Cup Coconut Flour - 1 Scoop Vanilla or Chocolate Protein Powder - 1 tbsp Cocoa Powder - 1/2 Cup Plain Fat-Free Greek Yogurt - 1/3 Cup Sugar Substitute - 1/2 Cup Unsweetened Coconut Milk - 1.5 Cups Liquid Egg Whites

- 2 Eggs - 1 tsp Vanilla Extract - 1/2 tsp Coconut Extract - 1/2 tsp Baking Powder - 1/4 Cup Shredded Coconut - 1/4 Cup Sugar-Free Chocolate Chips (Optional)

Method: Preheat oven to 350 F. Mix everything together. Spray a 9x5” pan with cooking spray. The batter will be thin. Bake for 50-55 min or until set. Calories (1 Slice + 1 Orange): 314 Net Carbs: 17 g Fiber: 10 g Protein: 26 g Fat: 10 g

Ingredients: -

1/2 Cup Liquid Egg Whites 1 Cup Fresh Spinach 1 Handful Cilantro 1/4 Cup Onions, Sauteed 1 oz Grilled Chicken Cubes - 1 Slice Avocado (1 oz) ‘

- 1/4 Cup Bell Pepper, Chopped - 1/4 Cup Tomato, Chopped - 1 tsp Mrs. Dash Spicy Seasoning - 1 Cup Strawberries

Method: In a mini blender, add the egg whites, cilantro, spinach and seasoning. Blend for 20 seconds. Pour into a skillet or crepe pan sprayed with cooking spray. Cook all the way through. Fill with the onions, chicken, peppers and tomato. Top with an avocado and hot sauce. Serve with fresh strawberries on the side. Calories: 267 Protein: 26 g

Net Carbs: Fat: 6 g

18 g

Fiber: 9 g

45

Breakfast

Colorful Frittata

Cottage Cheese n’ Berries

Serves 2

Serves 1

Ingredients: - 2 Cups Liquid Egg Whites - 1/2 Small Sweet Potato, Peeled & Shredded - 1/2 Cup Yellow Onion, Chopped - 1 Cup Asparagus, Chopped

Ingredients:

- 1 Tomato, Chopped - 3 Cups Spinach, Chopped - 1/3 Cup Parmesan Cheese, Shredded - 1/3 tsp Garlic Powder - Salt & Pepper To Taste

- 3/4 Cup Nonfat Cottage Cheese

- 1/2 tsp Cinnamon

- 2 tbsp Crushed Walnuts

Method:

- 1 tsp Stevia - 1/3 Cup Blueberries

Method:

Preheat oven to 375 F. In a big bowl, scramble all of the ingredients together. Coat an oven proof skillet with cooking spray. Heat stove to medium and pour everything in the pan. Cook

Stir everything together, and serve.

1-2 minutes, remove and place in the oven. Cook 17-20 minutes or until cooked through and no longer wiggly. Calories: 295 Protein: 38 g

Net Carbs: Fat: 5 g

14 g

Fiber: 5 g


Net Carbs: Fat: 10 g

19 g

Fiber: 2 g

46

Breakfast

Double Pear Puff Serves 4 Ingredients: - 8 Egg Whites

- 1/2 tsp Cinnamon

- 1 Asian Pear, Sliced Thin

- 1/2 Cup Vanilla Greek Yogurt

- 1/2 tsp Vanilla Extract

- 1 Red Pear, Sliced Thin

- 4-5 Packets Granulated

- 1/2 Scoop Protein Powder

- 2 tbsp Chopped Walnuts

Sugar Substitute

- 1.5 Cups Gluten-Free Oats

Method: Preheat oven to 375 F. Spray a spring form pan

fluffy mixture into your pan. Layer the Asian pear

with coconut oil spray. Beat the egg whites on

and red pear around the center, alternating the

medium with a stand or hand mixer until bubbly

two. Sprinkle with a little more granulated sugar

and fluffy, but not to stiff peaks (about 2 min-

substitute. Place in the oven for about 15 minutes.

utes). Add the yogurt, sweetener, cinnamon, vanilla

Pull it out and sprinkle with walnuts and a little

and protein powder. Beat 1 minute. Slowly pour in

shake of cinnamon. Return to the oven for another

the oats and mix for a few seconds. Pour the now

8-10 minutes. It should be set, but not dried out.

Calories: 243


Fat: 6 g

Fiber: 4.8 g

47

Breakfast

Easy Huevos Rancheros Ingredients: - 1 Corn or 1/2 Brown Rice Tortilla - 1/2 tsp Mrs. Dash Chipotle or Lime Flavor - 1/4 tsp Garlic Powder

Serves 1

Optional Toppers: - 1 Whole Egg - 7 tbsp Liquid Egg White - 2 tbsp Black Beans - 1/4 Cup Onion, Chopped

- Lettuce - Cilantro - Jalapeno - Pepperchini - Sriracha - Small Slice Avocado

- 1/4 Cup Tomato, Chopped - 2 tbsp Salsa - Salt & Pepper to Taste

Method: Heat Oven to 400 F. Spray a baking sheet with

Mrs. Dash, garlic powder and any other seasoning you

cooking spray and lay the tortilla down. Spray the

like. Remove from the pan and wipe it clean. Re-spray

tortilla with cooking spray and sprinkle with 1/4

with PAM. Crack an egg and pour in the liquid egg

teaspoon of Mrs. Dash Seasoning. Bake for 8-9 minutes until crisp. Remove and set aside. While tortilla is

whites. Cook until sunny side up. Spread salsa over the tortilla. Top with the onion mixture. Lay the egg

baking, spray a pan with PAM and saute the onions

on top. Garnish with jalapeno, lettuce, olives or a

for 3 minutes. Add tomatoes, black beans, remaining

slice of avocado.

‘

Calories: 252


Fat: 4 g

Fiber: 8 g

48

Breakfast Easy Sweet Potato Pancake Serves 1 Ingredients: - 1/4 Cup Mashed Sweet Potato - 2 tbsp Applesauce - 1/4 Cup Liquid Egg Whites - 1/2 Scoop Vanilla Protein - 1/2 tsp Cinnamon Powder

- 1 tbsp Almond Butter

Method: Blend all of the ingredients in a mini blender. Cook on a greased skillet for 1-2 minutes per side. Top with almond butter.


Egg & Mushroom Scramble Serves 1 Ingredients: - 2 Egg Whites - 1 Egg

- 1/2 Cup Mushrooms, Sliced - 1/2 Tomato, Chopped

- 1/4 Cup Onion, Chopped - 1 Cup Spinach

Method: Scramble egg whites and egg together. Stir in mushrooms, tomato, onion and spinach. Over a medium flame, cook until done. Serve with 1 cup mixed berries.


Eggs & Oats Serves 1 Ingredients: - 6 tbsp Liquid Egg Whites - 1 Egg

- 1/3 Cup Dry Oats - 1/4 Cup Almond Milk

- Cinnamon to taste - Stevia to taste

Method: Scramble egg whites and egg together. Heat oats and almond milk together stovetop or in microwave for 1 minute. Stir in sweetener and cinnamon. Enjoy!


49

Breakfast Fiesta Egg Muffins Serves 2 Ingredients: - 4 Slices Low-Sodium Turkey - 1/2 Green Onion, Chopped - 1/2 Cup Black Beans, - 2 Eggs + 2 Egg Whites - 1 tbsp Hot Sauce Rinsed & Drained - 1/4 Cup Bell Peppers, Chopped - Salt & Pepper

Method:

Preheat oven to 375F. Spray 4 large muffin tins with cooking spray and place 1 slice of turkey in each. Whisk together the eggs and whites. Add in the beans, hot sauce, bell peppers and green onion. Pour the mixture into each cup. Bake for 20 minutes, or until set. Serve with a side of fruit (1 cup or 1 small piece).


Green Smoothie Ingredients: - 1 Cup Water or Light Almond Milk - 2 Cups Ice Cubes

Serves 1

- 1 Handful of Spinach or Kale - 6 Strawberries - 1 Celery Stalk - 1 Scoop Protein - 1/2 Squeezed Lemon Powder - 2 tbsp Flax

- Stevia to taste

Method: Blend in a high speed blender until smooth.


Ham & Onion Frittata Ingredients:

Method:

Serves 3

- 4 Whole Eggs - 6 oz Lean Ham - Salt & Pepper to - 6 Egg Whites - 1/4 Cup Onion, chopped taste - 1/2 Cup Unsweetened - Fresh Basil - 3 cups Strawberries Almond Milk

Preheat oven to 350F. Scramble eggs and egg whites with unsweetened almond milk and a pinch of salt and pepper. Set aside. In an oven-proof skillet sprayed with cooking spray, saute the ham with onion. Pour the egg mixture on top and sprinkle it with fresh basil. Place in the oven for 15-16 minutes or until set. Serve one slice (1/3 of total) with 1 cup of strawberries and reserve the other 2 slices. ‘


50

Breakfast Healthy Egg McMuffin Serves 1 Ingredients: - 1 Whole Grain English Muffin- 1 Egg White - 1 Whole Egg - 2 Slices Turkey Bacon - 6 Lettuce Leaves

Method: Scramble the whole egg and egg white together. Toast the whole grain English muffin and place the scrambled eggs with slices of turkey bacon and fresh lettuce leaves inside.


Lemon Zested Protein Pancakes Serves 2 Ingredients: - 1/4 Cup Vanilla Whey Protein Powder - 2 Whole Eggs

-

1/4 Cup Almond Milk 1/4 Cup Almond Meal 1/4 Cup Whole Oats 1 Egg White

Method:

- 1 tbsp Lemon Zest

- Squeeze 1 Lemon Wedge - 2 tbsp Natural All-Fruit Jam

In a small blender, process all ingredients except jam. Coat a nonstick pan with cooking spray and drop batter in by the heaping tablespoon. Cook 2 minutes per side or until cooked through. Divide pancakes onto two plates and top each with 1 TBS jam.

Calories: 292 Protein: 24 g Net Carbs: 11 G Fat: 13 g Fiber: 2.5 g

Overnight Creamy Oats Serves 2 Ingredients: - 4 tbsp Almonds, Walnuts, - 1 Cup Greek Yogurt or Pecans, chopped - 1 Cup Nonfat Cottage Cheese

- 1/2 Cup Gluten-Free Oats - Stevia & Cinnamon to taste

Method: Mix everything together. Leave in a bowl overnight. Portion into two bowls and save the other half for a snack.


51

Breakfast Overnight Chia Oats

Serves 1

Ingredients: - 1/3 Cup Gluten-free Oats - 1 tbsp Chia Seeds

- 1 Cup Unsweetened Almond - 1/2 tsp Cinnamon Milk - 1 Scoop Protein - 2 Packets Sugar Substitute Powder

Method: Mix old fashioned oats with unsweetened almond milk, chia seeds, sugar substitute, cinnamon and protein powder in a mason jar. Let sit overnight. Eat warm or cold in the morning.

Calories: 290 Protein: 25 g Net Carbs: 17.5 G Fat: 11 g Fiber: 9 g

Paleo Pancakes Serves 1 Ingredients: - 1 Banana - 2 Whole Eggs

Method: Blend together the banana and eggs. Pour the mixture onto a greased skillet and cook both sides.


Proats (Protein Oats) Serves 1 Ingredients: - 1/3 Cup Oats - 1 Cup Water

- 1 Scoop Protein Powder - 1 tbsp Almond or Peanut Butter

- Cinnamon to Taste - Stevia to Taste

Method: Cook the oats in the water. Once heated, stir in the protein powder and almond or peanut butter with cinnamon and Stevia.


52

Breakfast

Protein Pancakes

Protein Shake

Serves 1

Serves 1

Ingredients: - 1/2 Scoop Protein Powder - 1/4 Cup Oats - 1 Egg

Ingredients:

- 1/4 Banana - 2 - 3 tbsp Almond or Coconut Milk - Sugar-free jam to taste

- 2 Cups Ice

- 1/2 tbsp Almond

- 1 Cup Water

Butter

- 1 1/2 Scoops Protein

- 1/2 Cup Blueberries

Powder

Method:

Method:

In a small blender, process all ingredients except for jam until smooth. Adjust milk as needed. Coat a nonstick pan with cooking spray and drop batter by the rounded tablespoon onto heated pan. Cook about 2 minutes per side,

Blend all of the ingredients together until smooth.

or until golden.


Net Carbs: Fat: 8 g

25 g

Fiber: 6 g


Net Carbs: Fat: 11 g

18 g

Fiber: 11 g

53

Breakfast

Protein Silver Dollar Pancakes Serves 1 Ingredients: - 3 Egg Whites - 1 Scoop Protein Powder - 1/8 Cup Oat Flour

Topping - 1 tbsp Flax - 2-4 tbsp Almond Milk

- 1/4 Cup Blueberries, Warmed & Stirred with 1 tsp Stevia

Method: Mix all of the ingredients together. Cook several silver dollar sized pancakes on a nonstick skillet coated with coconut oil spray. Heat the blueberries and stevia over low heat or in microwave. Pour over the top.

Calories: 300


Fat: 8 g

Fiber: 11 g

54

Breakfast

Pumpkin Protein Pancakes

Serves 2

Ingredients: - 1 Scoop Vanilla Protein Powder - 1/3 Cup Old-Fashioned Oats

- 1/4 Cup Canned Pumpkin

- 1 tsp Sugar Substitute

- 1/2 Cup Egg Whites

- 2 tbsp Almond Butter

- 1/2 tsp Cinnamon

Method: Blend all of the ingredients together. Spray a medium-sized skillet with nonstick spray. Put the skillet on medium heat. Pour the batter in. Once you see tiny bubbles appear on the top of the pancake, flip. When each side is golden brown, the pancake is ready to be served. Top with almond butter.

Calories: 266

Protein: 20.5 g Net Carbs: 13 g

Fat: 12 g

Fiber: 7 g

55

Breakfast Scrambled Veggie Eggs

Serves 1

Ingredients: - 3 Egg whites - 1 Whole Egg

- 1 Cup Spinach - 1 Roma Tomato, - 1/4 Cup Onion, Chopped Diced - 1/4 Cup Bell Pepper, Chopped

Method: Scramble the egg whites and whole egg together with fresh spinach, onion, bell peppers and Roma tomato. Cook until done.


Toast & Egg Whites

Serves 1

Ingredients: - 1 Slice Ezekiel Bread, Toasted - 1 1/2 tbsp Almond Butter

- 1 tsp Sugar-free Jam - 3 Egg Whites

Method: Toast the Ezekiel Bread. Spread almond butter on top. Add sugar-free jam, if desired. Scramble egg whites. Serve with toast on the side.


Turkey Bacon Pancakes Serves 1 Ingredients: - 2 Slices Nitrate-Free Turkey Bacon - 1 Small Banana

- 1 Whole Egg - 1 Egg White - 2 tbsp Coconut Flour

- 1/2 tsp Baking Powder - Pinch of Stevia - Pinch of Salt

Method: Cook the turkey

bacon in the microwave and set aside. Blend banana, coconut flour, stevia, egg and egg white, baking powder and a pinch of salt. Pour the batter into 2 bacon sized stripes onto a hot, non-stick griddle. Press the bacon down on the batter. Cover with the remaining batter. Flip and cook through.


56

Breakfast

Snickerdoodle Muffins Ingredients: -

1 Scoop Vanilla Protein Powder 1/4 Cup Canned Pumpkin 4 tbsp Almond Butter 1/4 Cup Liquid Egg Whites 1 6” Ripe Banana

Serves 3, Eat 2

- 12 TBS zero-calorie sweetener - 1 tsp Baking Powder - 1 tsp Baking Soda - Pinch of Salt - 1 tsp Cinnamon

Filling - 3 tbsp Low-Fat Cream Cheese, Softened - 2 tbsp Almond Milk - 2 tbsp Vanilla Protein Powder - 1/2 tsp Vanilla Extract - 2 Packets Stevia

Method: Preheat oven to 350 F. Add all muffin ingredients to a small blender and process for 5 seconds, or until

smooth. Whisk together the filling ingredients. Coat 6 foil muffin cups with cooking spray and fill batter 1/2 full. Drop filling into the center of each by the rounded teaspoon and press lightly. Cover with remaining batter. Bake 17-18 minutes or until set.

Calories (2): 260


Fat: 14.6 g

Fiber: 4 g

57

Breakfast

Zucchini Fritters with Tzatziki Ingredients: -

3 Medium Zucchini 1 tsp Salt 1 Green Onion, Chopped 1 Egg 1 Garlic Clove, Minced

Serves 1

Tzatziki Sauce - 1 tbsp Coconut Flour - 1/2 tsp Baking Powder - 1/4 Cup Low Fat Feta, Smashed with a fork (or Sub Parmesan)

Method:

- 1/3 Cup Nonfat Greek Yogurt - 1 Small Persian Cucumber, Chopped - 2 tbsp Fresh Dill - 1/4 tsp Garlic Powder - Juice of 1 Lemon

Shred the zucchini with a cheese grater. Place the shreds in a strainer, sprinkle with salt and let sit for 15 minutes. Mix up the tzatziki sauce by stirring together all of the ingredients. Place in the fridge. Squeeze out all the liquid from the zucchini using a cheesecloth or a kitchen towel. Use your muscles and really squeeze: You want zero liquid left! Place in a bowl and stir in the green onion, egg, garlic, flour, baking powder and cheese. Incorporate everything well. Heat up a skillet with cooking spray before shaping the fritters into 6 patties and dropping them in. Cook them approximately 5 minutes per side, or until cooked through and lightly browned. Serve with the tzatziki.

Calories: 324


Fat: 15 g

Fiber: 10 g

58

Lunch

59

Lunch Black Bean Soup with Chicken -

Ingredients: - 1 Can Black Beans - 1/2 Yellow Onion

2 1 4 1

Cloves Garlic Celery Stalk, Sliced oz Chicken, Cooked Cup Chicken Broth

Serves 2

- 1/2 tsp Garlic Powder - 1/2 tsp Chili Powder - 2 Slices Avocado

Method:

Drain 1 can of black beans. Saute the yellow onion and garlic with cooking spray. Add in celery and saute 1 minute. Add in the chicken broth and the beans. Add garlic powder and chili powder. Simmer for 10 minutes. Pulse blend until it starts to smooth out a bit. Toss in cooked chicken. Top with avocado. ‘

‘


Buffalo Turkey Burger Serves 1 Ingredients: - 2 Butter Lettuce Leaves - 1 Lean Turkey Patty - 1 tbsp Buffalo Hot Sauce

- 2 tbsp Blue Cheese - 4 4” Celery Stalks - 2 tbsp Low-Fat Ranch Dressing

Method: Use the Butter Lettuce Leaves as the bun and grill up lean turkey patty. Top with buffalo hot sauce and blue cheese. Serve with celery stalks and low-fat ranch dressing on the side.

Calories: 269 Protein: 28 g Net Carbs: 7 G Fat: 15 g Fiber: .5 g

Chicken Patty with Guacamole Serves 1 Ingredients:

Homemade Guacamole

Method:

- 1 Small Ripe Avocado - 1 tbsp Lime Juice - Pinch Garlic Powder - Pinch Salt

- 1 Tomato - 1 Frozen Chicken Patty - 1 Pickle - 2 Butter Lettuce Leaves - 3 TBS prepared guacamole

Heat the chicken patty using a BBQ or skillet over the stove until cooked through. Assemble the guacamole by smashing the avocado with a fork and stirring in remaining ingredients. Using the lettuce as the bun, layer with the patty, 3 TBS guacamole, tomato and pickle. Serve with unlimited celery and cucumbers, if desired.


60

Lunch

Chicken Quesadillas

Chicken Salad Wraps

Serves 1

Serves 2 (Makes 6, Eat 3)

Ingredients: - 3 oz Cooked Chicken, Chopped - 1/4 Cup Shredded Low Fat Cheese - 1 tbsp Cilantro

- 1 Low Carb Tortilla - 2 tbsp Salsa - 2 tbsp Fat-Free Organic Greek Yogurt

Method:

Ingredients: - 1/2 Pound Boneless, Skin - 1 Packet Sugar less Chicken Tenders Substitute - 1 Clove Garlic, Minced - 1 tbsp Greek Yogurt - 1 tbsp Natural Peanut - 1/2 Red Apple, Chopped Butter - 2 Celery Stalks, - 2 tbsp Unsweetened Chopped Coconut Milk - 6 Leaves Iceberg - Pinch of Cayenne Pepper Lettuce - 1/2 Green Onion, Chopped - 2 tbsp Peanuts, Chopped Method:

Coat a pan with cooking spray over medium heat. Lay down tortilla and top with chicken, cheese and cilantro. Cook until cheese has melt-

Heat the garlic in a skillet coated with cooking spray for 1 minute. Add the chicken and Saute for 2 minutes. Add in the peanut butter, milk,

ed. Top with salsa and Greek yogurt.

cayenne and sugar substitute and cook until no longer pink. Set aside to cool. Stir in the yogurt, apple, celery and green onion. Chill. Spoon it into lettuce leaves. Sprinkle with chopped peanuts.



Fiber: 10 g

‘



Fiber: 3 g

61

Lunch Cobb Salad Ingredients: - 3 oz Chicken Breast - 1 Hardboiled Egg - 3 Cups Romaine Lettuce

- 1 Roma Tomato - 1/8 Avocado - 1 Slice Turkey Bacon

Serves 1 Homemade Balsamic Dressing - 1 1/2 tbsp balsamic vinegar - 2 tsp Dijon or honey mustard - 1 tsp Olive Oil - Pinch Garlic Powder - Pinch Stevia

Method:

Chop the salad ingredients. Stir dressing ingredients together. Add the chicken, lettuce, egg and tomato to a large bowl and toss in the dressing. Top with bacon and avocado.


Cucumber Salad Serves 1 Ingredients: - 1 Small Carrot - 1 Medium Cucumber - 2 tbsp Red or Rice - 1/2 Red Bell Pepper, ChoppedWine Vinegar - 1 Green Onion - 1 tsp Sesame Oil Method:

- Garlic Powder

-

Stevia 3 oz Chicken or Fish 1 Slice Avocado 1/2 tsp Toasted Sesame Seeds

Slice the cucumber, bell pepper and green onion and add to a bowl. Shred the carrot into the bowl. In a small bowl, stir together the vinegar, sesame oil, garlic powder and stevia, then toss into the salad. Top with chicken or fish, avocado and sesame seeds.


Dijon Chicken Salad Serves 1 Ingredients: - 3 oz Chicken Breast, Cooked & Chopped - 2 Cups Romaine Lettuce

Method:

-

1 Persian Cucumber 1 Tomato 3 Baby Carrots 1/8 Cup Chickpeas

Homemade Honey Balsamic Dressing - 1 1/2 tbsp balsamic vinegar - 2 tsp Dijon mustard - 1 tsp Olive Oil - 1 tsp Honey

Stir the dressing ingredients together. In a separate large bowl, add the chicken, lettuce, cucumber, tomato, carrots, chickpeas. Toss with the dressing, and serve.


62

Lunch

English Muffin Pizzas

Festive Turkey Salad

Serves 1

Serves 4

Ingredients: Ingredients: - 1 English Muffin - 2 tbsp Low-Sugar Marinara Sauce

- 3 oz Grilled Chicken - 1 oz light Mozzarella

-

2 Cloves Garlic, Minced 2 tbsp Olive Oil 1 lb Lean Ground Turkey 1/4 Cup Onions, Chopped 1 tsp Paprika 1 tsp Garlic Powder 1/2 tsp Cumin

- 1/2 tsp Chili Powder - 8 Cups Mixed Salad Greens - 2 Cups Black Beans, Drained - 4 Roma Tomatoes, Chopped - Salt & Pepper

Method: Method: Assemble like 2 mini pizzas and bake for 10 minutes at 375 F.

Heat the garlic in a pan coated with cooking spray for 2 minutes. Add the olive oil and onions and saute for 1 minute. Add the turkey and brown with all of the spices. cook for about ‘

8 minutes. Plate up the lettuce and spoon the beans and tomatoes on top. Spoon the turkey meat on top of that. Season with salt and pepper. Calories: 327 Protein: 32 g


Fiber: 1 g



Fiber: 10 g

63

Lunch Grilled Chicken Salad Serves 1 Ingredients: - 2 Cups Romaine or Spinach - 3 oz Grilled Chicken

- 1 Tomato - 3 Baby Carrots - 1/3 Cup Chickpeas

- 2 tbsp Low-Fat Vinaigrette

- 1 Persian Cucumber

Method: Toss everything together. Then toss in the low fat vinaigrette.


Grilled Chicken Taco Serves 1 Ingredients: - 3 oz Chicken Breast - 1 Corn Tortilla - 1/4 Cup Black Beans

- 1 Tomato, Chopped - Fresh Cilantro - 1 Slice Avocado, Chopped

Method: Grill the chicken breast to cook. Toss the grilled chicken with the black beans, tomato, fresh cilantro and avocado. Spoon into a corn tortilla.


Grilled Chicken Wrap Serves 1 Ingredients: - 3 oz Chicken - Lettuce Leaves - 1 Slice of Tomato

- 1 tbsp of Mustard - 1/4 Avocado

Method: Wrap the chicken inside of the lettuce leaves with the tomato, mustard and avocado.


64

Lunch


Serves 2

- 2 Cups Salad Greens

- 1/2 1 Bell Pepper, Chopped

- 2 tbsp Low-Fat Dressing

- 1 Cup Cucumbers, Sliced

- 1 Big Slice Avocado

- 4 oz Grilled Shrimp

Ingredients:

Method: Toss the salad greens, sliced cucumbers and bell pepper with the low fat dressing. Add the grilled shrimp and avocado.

Calories: 248

Protein: 21 g

Net Carbs: 17 g

Fat: 9 g

Fiber: 3 g

65

Lunch

Healthy Meatloaf


Serves 2

Serves 1

Ingredients: -

1/2 lb Ground Turkey 1 Egg 1/2 Cup + 2 tbsp Salsa 1/8 Cup Red Bell Pepper, Chopped - 1/3 Cup Carrot, Shredded

Ingredients:

- 1/4 Cup Onion, Chopped - 1/4 Cup Dry Oats - 1-2 tsp Mrs. Dash Chipotle Seasoning - 2 tsp Garlic, Minced - 1 tbsp Onion Flakes

- 2 Butter Lettuce Leaves - 1 Ring Pineapple - 1 tbsp Gluten-free Teriyaki Sauce

- 1 Lean Turkey Patty - 2 Cups Green Veggies (Broccoli, Green Beans, or Zucchini)

Method:

Method:

Preheat oven to 350 F. Combine turkey, egg, salsa, peppers, onion, carrot, oatmeal, garlic, spices and onion flakes until well mixed. Place into a loaf pan firmly. Spoon the salsa on

BBQ or cook turkey patty in a skillet with cooking spray, about 4 minutes per side until cooked through. Layer the burger between lettuce leaves with the pineapple ring and drizzle with

top. Place in the oven to bake for 25 minutes or until cooked through. Serve with a side of strawberries.

teriyaki sauce.the In aveggies skilletuntil coated withabout cooking spray, saute tender, 3 minutes. Season with salt, pepper and garlic powder, if desired.



Fiber: 7 g

‘



Fiber: 6 g

66

Lunch Italian Tuna Salad & Fruit Serves 1 Ingredients: - 2 tbsp Light Italian Dressing

- 1 Can Tuna, Drained - 3 Olives, Sliced

- 1/4 Cup Onion, Diced - 1 Orange

- 1/4 Cup Red Bell Pepper, Diced

Method: Toss all of the ingredients. Eat the orange on the side.


Lemon Blueberry Yogurt Parfait

Serves 1

Ingredients: - 8 oz Plain Fat-Free Greek - 2 tsp Sugar Substitute Yogurt - 1 tbsp Lemon Juice

- 1/2 tsp Lemon Zest - 1 Cup Blueberries - 1/8 Cup Slivered Almonds

Method: Mix the plain fat-free Greek yogurt with the sugar substitute, lemon juice and lemon zest. Layer in a glass cup with the blueberries and slivered almonds.

Calories: 284 Protein: 26 g Net Carbs: 26 G Fat: 7.5 g Fiber: 5 g

Panini & Veggies Serves 1 Ingredients: - 3 oz Chicken - 2 tbsp Marinara Sauce

-

1/2 Cup Fresh Spinach 1/4 Cup Low-Fat Cheese 1 100-Calorie Sandwich Thin 4 Stalks Celery

Method: Layer the grilled chicken, marinara sauce, fresh spinach and low-fat cheese between a 100-calorie sandwich thin. Press in a panini press or cook stove top until the cheese is melted and warm. Serve with celery on the side.


67

Lunch

Shrimp Ceviche with Chips

Shrimp Quesadillas

Serves 2

Serves 1

Ingredients: - 1 tbsp Fresh Jalapeno,

- 1 Brown Rice Tortilla Cut Into Triangles - 1/2 lb Large Shrimp, cooked, Peeled & Chopped - 1/2 Cup Cherry Tomatoes, Sliced - 1/4 Red Onion, Sliced - 1/4 Cup Cilantro, Chopped - 1/2 Avocado, Chopped

Chopped - 1/4 Cup Red Bell Pepper, Chopped - 1/2 tsp Garlic Powder - Juice of 1 Lime - Salt & Pepper to Taste

Ingredients:

- 10 Medium Cooked Shrimp, Chopped - 1/3 Cup Shredded Cheese - 1 tbsp Cilantro

- 1 Low Carb Tortilla - 2 tbsp Salsa - 2 tbsp Fat-Free Organic Greek Yogurt

Method:

Method:

Preheat oven to 400 F. Spray the tortilla triangles with cooking spray and sprinkle with salt and pepper. Bake for 6-7 minutes or until

Coat a pan with cooking spray over medium heat. Lay down tortilla and top with shrimp, cheese and cilantro. Cook until cheese has melted. Top

crisp and lightly browned. Stir ceviche ingredients together in a bowl. Refrigerate before serving. Dish into two bowls and Divide the chips.

with salsa and Greek yogurt.



Fiber: 5 g



Fiber: 10 g

68

Lunch

Skinny Fajitas

Spinach Salad

Serves 1

Serves 1

Ingredients: - 4 oz Chicken - 1 Small Bell Pepper, Sliced into strips - 1/2 Cup Onions, Sliced

Ingredients:

- 1/4 Cup Salsa - Spices to Taste - 2 tbsp Guacamole

- 2 Cups Spinach - 1/2 Cup Raspberries - 1 tbsp Walnuts or pecans, Chopped

- 1/2 Cup Bell Pepper, Sliced - 3 oz Chicken - 2 tbsp Low-Fat Vinaigrette

Method:

Method:

Stir the raw chicken and bell pepper with the onions in a pan coated with cooking spray. Once soft, stir in the salsa and spices. Plate the chicken and veggies and serve with guacamole.

Toss the spinach with the raspberries, chopped walnuts or pecans and sliced bell pepper. Top with the grilled chicken. Drizzle low-fat vinaigrette on top.




Fiber: 6 g


Fiber: 7 g

69

Lunch

Superfood Cabbage Salad Serves 4 Ingredients:

Cabbage Cole Slaw

- 2 Cups Romaine Lettuce

- 1 Cup Cooked Quinoa

- 1 Cucumber, Chopped

- 12 oz Grilled Chicken

- 20 Large Olives

- 1 Lemon, Sliced

- 2 Cups Shredded Purple Cabbage - 1 tbsp Tahini - 2 tbsp Apple Cider Vinegar - 1 tsp Stevia - 2 tbsp Nutritional Yeast - 1 tbsp Lemon Juice (optional) - 1 tsp Low-Sodium Tamari Directions:Toss all ingredients together. Let sit several hours to overnight.

Method: Toss the cabbage cole slaw with the remaining ingredients. Top with chicken. Squeeze each of the four plates with a wedge of lemon.

Calories: 320

Protein: 32 g

Net Carbs: 21 g

Fat: 11.5 g

Fiber: 6.1 g

70

Lunch Tuna Salad Wraps

Serves 1

Ingredients: - Spices To Taste - 1 Can Tuna in Water, Drained- 1/4 Cup Bell Peppers, Chopped - 1 tbsp Onion, Diced - 4 Lettuce Leaves - 1 tbsp Mustard - Salt & Pepper To Taste - 1/2 Cup Blueberries - 1/4 1 Avocado

Method: Mix the drained tuna with mustard, avocado, chopped bell peppers and onion. Season with spices, salt and pepper. Lay into 4 lettuce leaves. Serve with blueberries on the side.


Turkey Salad Serves 1 Ingredients: - 2 Cups Romaine Lettuce - 1/4 Cup Green Peppers, Sliced

- 1/4 Cabbage, Sliced - 2 tbsp Light Balsamic Salad Dressing

- 1/4 Cup Celery, Sliced - 1/4 Cup Carrots, Sliced - 3 oz Turkey Breast, Sliced

Method:

Combine the romaine lettuce, carrots, green peppers, cabbage, and celery. Toss with a light balsamic salad dressing and sliced turkey breast.


Turkey sandwich Serves 1 Ingredients: - 1 100-Calorie Sandwich Thin - 1 Lettuce Leaf Bread - 3 oz Low-Sodium Deli - 1 Tomato slice Turkey - 2 tsp Mustard

- 2 Handfuls Carrot, Celery, & Cucumber sticks - 1 tbsp Low-Fat Salad Dressing

Method: Use a 100-calorie sandwich thin bread to make a turkey sandwich filled with low-sodium deli turkey, mustard, tomato, and lettuce. Serve with the carrot, celery, and cucumber sticks dipped in low-fat salad dressing.


71

Lunch

Veggie Chicken Pizza

Serves 1

Ingredients: - 1 Low Carb Pita

- 1/4 Cup Low-Sugar Marinara

- 3 oz Cooked Chicken Breast

Sauce

- 1/2 Cup Broccoli, Chopped - 4 Olives, Sliced

- 1/4 Cup Low-Fat Mozzarella

- Pinch of Cayenne Pepper

Method: Preheat oven to 400 F. Assemble the pizza with the sauce, chicken, broccoli, and olives. Sprinkle cheese and cayenne pepper on top. Bake for 10 minutes.

Calories: 330

Protein: 34 g

Net Carbs: 24 g

Fat: 10 g

Fiber: 10 g

72

Dinner

73

Dinner

Asian Lettuce Wraps

Asian Salmon

Serves 1

Serves 1

Ingredients:

- 1 tbsp Sesame Oil - 2 Cloves Garlic - 4 oz Ground 99% Lean Turkey - Lettuce Leaves

- 1 Green Onion, Chopped - 1/2 Cup Zucchini, Shredded - 2 tbsp Tamari or Bragg’s Aminos - 1 Baby Carrot, Grated

Ingredients:

- 3 oz Wild Salmon - 1 tbsp Gluten-Free Teriyaki Sauce - 1 tbsp Tamari or Bragg’s Aminos - 1 Garlic Clove, Minced

- 1 Small Sweet Potato - Cinnamon & Stevia to Taste - 2 -3 Cups Mixed Veggies

Method:

Method:

In a pan coated with cooking spray, add sesame oil and saute the chopped cloves of garlic with the ground 99% lean turkey. Toss in green onion, shredded zucchini and tamari or Bragg’s aminos. Once cooked through, place in lettuce leaves to serve. Top with the grated baby carrot.

Marinate the salmon in the teriyaki, tamari and garlic for 2 hours to overnight. Cook the salmon over a hot BBQ (about 4 minutes per side), or broil for about 8 minutes, rotating pan once. Wash and poke holes in the sweet potato and wrap in a damp paper towel and microwave for 5 minutes,

‘



Fiber: 2 g

or until soft. Open and mash the center with the cinnamon and stevia. Serve with raw or steamed veggies such as broccoli, cucumber, zucchini or bell pepper. Calories: 348 Protein: 28 g


Fiber: 8 g

74

Dinner

Cauliflower Fried Rice Serves 1

Chicken & Tropical Salsa Stuffed Portabella Serves 1

Ingredients: -

1 Cup Cauliflower Garlic Powder to Taste 1 Whole Egg 2 Egg Whites 2 tsp Sesame Oil 2 Garlic Cloves

Ingredients:

- 1/4 Bell Pepper, Chopped - 1 Green Onion, Chopped - 1/2 Cup Mushrooms, Sliced - 3 tbsp Tamari or Bragg’s Aminos

- 2 Medium Portabella Mushrooms - 3-4 oz Grilled Chicken

Method:

- 3 oz Fruit Salsa - 1/4 Cup Bell Pepper, Chopped

Method:

Roast the cauliflower florets sprinkled with garlic powder in the oven at 400 F for 12 minutes. Let cool. “Rice” them in a food processor (or by fine chopping0 until they look like rice). Set aside. In a nonstick pan coated with cooking spray, cook the egg and egg whites. Remove

Preheat oven to 400 F. Spray a glass dish with PAM. Lay the mushrooms inside. Place half the chicken between each one and top each with the salsa and bell pepper. Bake for 15 minutes.

‘

them from the pan and add the sesame oil. Saute garlic, bell pepper, green onion and mushrooms. Drizzle in the tamari or Bragg’s Aminos. Add the eggs back in to combine. Serve over the “rice.”



Fiber: 6 g



Fiber: 3 g

75

Dinner


Crock-pot Salsa Chicken Serves 4

Serves 1

Ingredients: - 2 Portobello Mushrooms - 4 oz Cooked Chicken Sausage - 1 tsp Coconut Oil - 1/3 Cup Onions

Ingredients:

- 8 Kalmamata Olives, Sliced - 1 Handful Spinach - 1/2 tsp Mrs. Dash Garlic & Onion Seasoning

- 4 Chicken Breasts - 1 16oz Jar of Salsa - 1 tsp Garlic Powder

- 4 Low Carb Tortillas - 1 Cup Lettuce, Shredded - 1 Avocado, Sliced

Method:

Method:

Preheat Oven to 400 F. Remove the stems from the mushrooms. Rinse and pat completely dry. Saute the onion in a small pan over medium-high heat with coconut oil cooking spray. Remove when they’re caramelized. Sprinkle your sea-

Place chicken, salsa and garlic powder into a crockpot and cook for 4-6 hours on medium. Shred chicken with using two forks. Divide among 4 tortillas and sprinkle with lettuce and top each with avocado slices.

‘

soning into the mushrooms and fill each with the chicken, spinach, olives and onions. Top with more olives. Bake for 15 minutes. Calories: 300 Protein: 30 g


Fiber: 2.6 g



Fiber: 16 g

76

Dinner

Curried Spinach and Chicken

Serves 2

Ingredients: - 1 tbsp Olive Oil

- 6 oz Boneless Skinless

- 1/2 Cup Vidalia Onion, Chopped

Chicken Breast, Cubed

- 2 Cloves Garlic, Chopped

- 4 Cups Spinach

- Pinch of Cayenne Pepper

- 1/2 Cup Chickpeas

- 3 tbsp Curry Powder - 3/4 Cup Light Coconut Milk From a Can - 1/2 Cup Red Bell Pepper, Chopped

Method: Heat the oil in a large pan over medium-high heat. Add the onions and saute until golden (about 7 minutes). ‘

Stir in the curry powder, garlic, and cayenne pepper. Stir 1 minute. Add the chicken pieces and saute until ‘

lightly browned but not cooked through. Add the spinach and let it wilt (about 3 minutes). Stir in the chickpeas and coconut milk. Continue stirring until warmed. Toss in the bell pepper and serve in a bowl..

Calories: 369

Protein: 29 g

Net Carbs: 21 g

Fat: 18 g

Fiber: 8 g

77

Dinner

Fish & Veggies

Serves 1

Ingredients: - 4 oz Broiled white Fish

- 2 Cups Green Veggies such as

such as Halibut, Tilapia,

Broccoli, Asparagus, or Green

- 1/2 tsp Mrs. Dash Seasoning - 1/4 Cup Quinoa or Brown Rice

or Mahi

Beans

- 1/2 tbsp Olive Oil

Method: ‘

Broil a white fish such as halibut, tilapia or Mahi Mahi. Saute 2 cups of green veggies such as broccoli, asparagus, or green beans in olive oil and Mrs. Dash seasoning. Serve with quinoa or brown rice on the side.

Calories: 323

Protein: 36 g

Net Carbs: 17 g

Fat: 11 g

Fiber: 7 g

78

Dinner

Greek Tomato Chicken

Serves 4

Ingredients: - 1 lb Boneless, Skinless

- 1 28 oz Can Crushed Tomatoes

Chicken Breast

with Basil

- 1/2 Cup Low-Fat Feta Cheese

- 8 Kalmamata Olives, Chopped - 10 Fresh Basil Leaves

- Salt & Pepper

Method: Preheat oven to 350 F. Pour half of the crushed tomatoes in a baking dish. Lay chicken on top. Cover with the remaining tomatoes. Sprinkle the feta and olives on top. Bake for 30 minutes or until chicken is cooked through. Season with salt and pepper. Tear up the basil leaves and sprinkle on top. Serve with steamed broccoli on the side.

Calories: 252

Protein: 31 g

Net Carbs: 12 g

Fat: 7.5 g

Fiber: 4.8 g

79

Dinner

Grilled Dijon Chicken With Veggies & Quinoa

Grilled Meat & Salad Serves 1

Serves 1

Ingredients: - 1 Chicken Breast - 1 1/2 tablespoons lowfat vinaigrette - 2 tbsp Dijon Mustard

-

Ingredients:

1 tbsp Lemon Juice 1/4 tsp Garlic Powder 1/2 Cup Cooked Quinoa 1 Cup Steamed Broccoli

- 3 oz Lean Sirloin Steak or Chicken - Mrs. Dash to Taste - Salt & Pepper to Taste

- 2 Cups Mixed Green Salad - 1/4 Avocado - 2 tbsp Low-Fat Dressing

Method:

Method:

Marinate the chicken, vinaigrette, mustard, lemon juice and garlic powder for 4 hours. Cook the chicken over a BBQ (about 4 minutes per side) or coat a skillet with cooking spray and sear both sides over high heat. Reduce to medium heat, drizzle with marinade, and cook for about 3 minutes per side, or until cooked through. Serve with quinoa and broccoli.

Broil or grill the lean sirloin steak or chicken seasoned with Mrs. Dash, salt and pepper. Serve with a mixed green salad with avocado and lowfat dressing.



Fiber: 5 g



Fiber: 4 g

80

Dinner

Halibut Salad

Hawaiian Pizza

Serves 1

Serves 1

Ingredients: - 3 oz Halibut Filet - 1 tbsp Mrs. Dash Seasoning - 2 Cups Red Leaf Lettuce - 1/3 Cup Mushrooms, Sliced

Ingredients:

- 1/4 Cup Bell Peppers, Chopped - 4 Cherry Tomatos - 1 Cup Snow Peas - 1 Persian Cucumber, Chopped

- 1 Low Carb Pita - 1/4 Cup Low-Sugar Marinara Sauce - 3 oz Deli Ham

- 4 Pineapple Tidbits - 1/4 Cup Mozzarella, Low-Fat - Pinch Cayenne Pepper

Method:

Method:

Method: Sprinkle seasoning over fish and either BBQ (3-4 minutes per side) or bake at 350 F for 12 minutes, or until cooked through. Toss salad

Preheat oven to 400 F. Assemble the pizza with sauce, ham, pineapple and cheese. Sprinkle with cayenne pepper. Bake for 10 minutes.

together with dressing (refer to p.62 for Homemade Balsamic Dressing REcipe), and serve.



Fiber: 7 g



Fiber: 9 g

81

Dinner

Island Spiced Pork with Veggies Ingredients: - 2 4oz Boneless Loin Pork Chops

Serves 2

- 1/4 Cup Green Onion, Chopped - 1/8 tsp Cayenne Pepper

- 1 tbsp Fresh Lime Juice

- 2 tsp Olive Oil

- 1 Small Jalapeno Pepper,

- 2 tbsp Jerk Seasoning

- 1/2 Cup Pineapple Tidbits

- 1/2 tsp Salt

- 1/2 Cup Mango, Chopped

Seeded & Chopped - 2 Cups Broccoli, Steamed

Method: Sprinkle pork with seasoning, salt and cayenne on both sides. Heat a nonstick skillet with 1 teaspoon oil over medium-high heat. Add pork to pan and cook 4 minutes per side, or until cooked through. Remove from pan and tent with foil. Add remaining oil into pan with the pineapple, mango, onion, lime juice and jalapeno and saut for 3 minutes. Spoon fruit over pork and serve with 1 cup of broccoli.

Calories: 348

Protein: 38 g

Net Carbs: 17 g

Fat: 13 g

Fiber: 4 g

82

Dinner

Lettuce Burger Roll-Ups

Serves 1

Ingredients:

- 1 Roma Tomato, Chopped

- 1 Frozen Turkey Burger

- 1 tbsp Guacamole

- 2 Lettuce Leaves

- 1 tbsp Hummus

- 1 Stalk Celery, Chopped

Patty

Method: Grill turkey patty or heat in a skillet over medium-high heat until cooked through. Slice into strips and lay across lettuce leaves. Top with guacamole and hummus. Sprinkle with tomato and celery.

Calories: 297

Protein: 24 g

Net Carbs: 8 g

Fat: 16 g

Fiber: 5 g

83

Dinner


Serves 1

Ingredients: - 3 oz Wild Salmon

- Garlic Powder

- Garlic Salt to Taste

- 1 tbsp Pesto Sauce

- Salt & Pepper to Taste

- 2 Cups Broccoli

Method: Spoon the pesto sauce (drained of excess oil) over the wild salmon with garlic powder, salt and pepper. Place in a microwave safe bowl and cover with plastic wrap. Microwave for 3-4 minutes or until no longer deep pink. Preheat oven to 400 F. Spray the raw broccoli with cooking spray and sprinkle with garlic salt and pepper. Roast for 12 minutes. Serve the broccoli on the side.

Calories: 333

Protein: 27 g

Net Carbs: 5 g

Fat: 22 g

Fiber: 2 g

84

Dinner

Pork Tenderloin

Rosemary Chicken

Serves 3

Serves 1

Ingredients: - 12 oz Lean Pork Tenderloin - 2 tbsp Olive Oil - 3 tbsp Jerk Seasoning or Mrs. Dash

Ingredients:

- 1/2 tsp Salt - 3 Cups Broccoli or Cauliflower - Pinch Salt - 3/4 Cup Quinoa, Cooked

Method: PREHEAT OVEN TO 400 F. RUB TENDERLOIN WITH 1 TBS OLIVE OIL AND SPRINKLE ALL SIDES WITH SEASONING AND SALT. HEAT REMAINING OIL IN A LARGE SKILLET OVER MEDIUM-HIGH. SEAR THE TENDERLOIN BY HEATING ALL SIDES FOR 30 SECONDS. TRANSFER TO A BAKING DISH, COVER WITH FOIL, AND BAKE FOR 20-25 MINUTES OR UNTIL COOKED THROUGH (DON’T OVERCOOK OR IT’LL BE DRY). LAY BROCCOLI OR CAULIFLOWER FLORETS ON A BAKING SHEET. COAT WITH COOKING SPRAY. SPRINKLE WITH SALT. BAKE FOR 12 MINUTES AT 400. DIVIDE PORK AND SERVE WITH VEGGIES AND CUP COOKED QUINOA.



Fiber: 4 g

- 1 Boneless, Skinless Chicken Breast - Salt & Pepper to taste - 1 Garlic Clove, Minced - 1 tbsp Olive Oil - 2 tsp Fresh Rosemary, Minced

- 1 tbsp Lemon Juice - Pinch Cayenne Pepper (Optional) - 1/4 tsp Garlic Powder - 1/4 Cup Brown Rice - 1 Large Zucchini, Sliced in Half

Method: MARINATE THE CHICKEN WITH THE GARLIC, GARLIC POWDER, OLIVE OIL, ROSEMARY, LEMON, SALT AND PEPPER FOR 2-4 HOURS. PREPARE A BBQ AND GRILL THE CHICKEN (ABOUT 4 MINUTES PER SIDE, OR UNTIL COOKED THROUGH). OR, COAT A PAN WITH COOKING SPRAY AND ADD THE CHICKEN AND MARINADE AND COOK FOR 4 MINUTES PER SIDE OR UNTIL JUICES NO LONGER RUN PINK. GRILL THE ZUCCHINI UNTIL TENDER, OR BROIL FOR 4 MINUTES ON A MEDIUM RACK. SERVE WITH QUINOA OR RICE.



Fiber: 3 g

85

Dinner

Salmon, Brown Rice & Asparagus

Salmon Topped With Fruit Salsa

Serves 1

Serves 2

Ingredients:

Ingredients: - 4 oz Grilled Salmon - 1/4 Cup Brown Rice - 8 oz Asparagus

- Salt & Pepper to Taste - Pinch of Garlic Powder

- 8 oz Salmon - 3 tbsp Jarred or Fresh Fruit Salsa - 1/2 tsp Butter Extract

- Cauliflower Mashed Potatoes or 2 Cups Steamed Broccoli - 1/4 Cup Plain Greek Yogurt

Method: Method: Rub both sides of the salmon with salt and pepper. Heat a BBQ and grill salmon 3-4 minutes per side or to desired temperature. Sprinkle asparagus with salt, pepper and garlic powder. Place in a grilling basket or in tin foil and cook on a BBQ for 8-9 minutes or until slightly tender. Serve with brown rice on the side.

Preheat oven to 450 F. Season the salmon with salt and pepper. Place salmon, skin side down, on a non stick baking sheet or in a non-stick pan with an oven-proof handle. Bake for 12-15 minutes or until cooked through. Top each with the salsa. Serve with cauliflower mashed potatoes or 2 cups steamed broccoli. To make cauliflower mashed potatoes, steam a head of cauliflower. Whip the florets in a food processor with salt, pepper, plain Greek yogurt and butter extract.




Fiber: 5.1 g


Fiber: 5 g

86

Dinner

Steak & Sweet Potatoes

Teriyaki Salmon

Serves 1

Serves 1

Ingredients: - 3 oz Lean Steak (Fillet Mignon, Flank) - Salt & Pepper, to Taste

Ingredients:

- 1/2 tsp Garlic Powder - 1 Small Sweet Potato - 2 Cups Asparagus

Method: Season the steak with garlic powder, salt and pepper. Prepare a BBQ and grill over medium heat for 12-16 minutes (turning once) for a 1-1/4” cut (to medium rare). Lay asparagus on foil and grill for 10 minutes or until tender. Or, preheat oven to 425 F. In an oven-proof skillet, add a teaspoon of oil over medium heat. Place steak in pan and cook undisturbed for 4 minutes. Coat asparagus with cooking spray and place around the steak in pan; bake in oven forbefore 5-7 minutes. Let steak restpotato. for 5 minutes cutting.Remove. Poke holes in sweet Wrap in a damp paper towel and microwave for 5-6 minutes, or until soft.



Fiber: 8 g

- 2 tbsp Tamari or Bragg’s Aminos - 1 Green Onion, Chopped - 1 Garlic Clove, Minced - 3 oz Salmon - 1 tsp Sesame Oil

- 1 tsp Honey - Crushed Red Pepper - 1 Handful Green Beans, Steamed - 1 Cup Broccoli, Steamed

Method: Marinate salmon in the Braggs, green onion, garlic, oil, honey and red pepper for 2 hours to overnight. Cook the salmon over a hot BBQ (about 3-4 minutes per side), or broil for about 8 minutes, rotating pan once.



Fiber: 8 g

87

Dinner

Tilapia, Brown Rice & Asparagus

Teriyaki Tuna Serves 1

Serves 1

Ingredients: - 3 oz Fresh Tuna - 2 tbsp Tamari or Bragg’s Aminos - 1 tsp Sesame Oil - 1 Green Onion, Chopped - 1 Garlic Clove, Minced

Ingredients:

- 1 tsp Honey - Crushed Red Pepper - 1 Handful Green Beans, Steamed - 1 Cup Broccoli, Steamed

Method: Marinate tuna in the Braggs, green onion, garlic, oil, honey and red pepper for 2 hours to overnight. Cook the tuna over a hot BBQ (about 3 minutes per side), or broil for about 7 minutes, rotating pan once.



Fiber: 8 g

- 4 oz Tilapia - Juice of 1 Lemon - 1/4 Cup Brown Rice

- 8 oz Asparagus - 2 tsp Olive Oil - Garlic Powder to Taste

Method: Preheat oven to 450 F. Rub fish with 1 teaspoon oil and sprinkle with garlic powder. Squeeze lemon juice over the top. Place inside sealed aluminum foil. Place fish packet on a baking sheet and cook for 10 minutes. Rub remaining oil over the asparagus. Slide rack out. Lay asparagus on sheet and cook for 8-10 more minutes. Season with salt and pepper, if desired, and serve with rice.



Fiber: 1 g

88

Dinner

Tilapia Tacos

Tuna Salad

Serves 2

Serves 1

Ingredients:

Ingredients: -

6 oz Tilapia 1/2 tsp Garlic Powder 1/2 tsp Paprika 1/4 tsp Chili Powder 1/2 tbsp olive Oil

-

1 tbsp Cilantro 3 tbsp Verde Salsa 1/2 Avocado 4 Corn Tortillas Salt & Pepper to Taste

Method: Marinate the Tilapia in garlic powder, paprika, chili powder and olive oil for 4 hours. Mash together the cilantro, salsa and avocado and set aside. Broil the tilapia for 6 minutes or until cooked through. Serve inside the tortillas with the avocado and salsa.



Fiber: 3 g

- 1 Can Light Tuna in Water - 1 Cup Romaine Lettuce - 1 Small Roma Tomato, Sliced - 1 Persian Cucumber, Chopped - 1/4 Cup Onions, Sliced - 10 Green Olives

Dressing: - 1 tbsp Mustard - 1 tbsp Aged Balsamic Vinegar - 1 tsp Sriracha or Hot Sauce - 1/4 tsp Garlic Powder - Pinch Stevia

Method: Drain the canned tuna. Toss the salad ingredients together. Top with the tuna. Mix the salad dressing and drizzle on top.



Fiber: 4 g

89

Snacks

90

Snacks Apple, Nut Butter & Egg Whites Serves 1 Ingredients: - 1 Medium Apple - 1 tbsp Nut Butter

- 3 Hard boiled Egg Whites

Method: Slice Apple. Eat with nut butter. Have egg whites on the side.


Apple Greek Yogurt Parfait

Serves 1

Ingredients: - 8 oz Plain Low-Fat Greek Yogurt - 1/2 tsp Cinnamon

- 2 tsp Sugar Substitute - 1/2 tsp Nutmeg

- 1 Small Apple, Chopped

Method: Mix the low fat Greek yogurt with sugar substitute, cinnamon and nutmeg. Layer in a glass cup with the chopped apple.


Banana, Nut Butter & Turkey Serves 1 Ingredients: - 1 Small Banana - 1 tbsp Nut Butter

- 3 Slices Lean Turkey Breast

Method: Eat a banana with nut butter. Eat turkey on the side.


91

Snacks Banana & Nut Butter Serves 1 Ingredients: - Small Banana

- 2 tbsp Nut Butter

Method: Eat a banana with nut butter.


Bento Box

Serves 1

Ingredients: - 8 Baby Carrots - 2 Celery Stalks

- 2 tbsp Hummus - 5 Olives

- 2 Hard boiled Eggs - 1 Cup Strawberries, Sliced

Method: Pack up your favorite things in Tupperware or invest in a cute bento box.


Berries & PB Serves 1 Ingredients: - 10 Strawberries - 1 tbsp Almond Milk

- 1/4 scoop Protein Powder - 1 tbsp Peanut Butter

Method: Slice the strawberries. Toss in the protein powder. Microwave peanut butter and almond milk for 20 seconds. Drizzle over top.


92

Snacks Berries & PB with Turkey

Serves 1

Ingredients: - 2 oz Deli Turkey, Sliced - 10 Strawberries

- 1/4 Scoop Protein Powder - 1 tbsp Peanut Butter

- 1 tbsp Almond Milk

Method: Have turkey. Slice the strawberries and Toss in protein powder. Microwave peanut butter and almond milk for 20 seconds. Drizzle over the top.


Blueberry Protein Smoothie Serves 1 Ingredients: - 1 Cup Unsweetened Almond- 1 S c o o p P r o t e i n P o w d er Milk

- 6 Almonds - 1/4 Cup Blueberries

Method: Blend the almond milk, ice, protein powder, almonds and blueberries together until smooth.


Brown Rice Cake, PB & Egg Whites Serves 1 Ingredients: - 1 Br o w n R i ce C ak e

- 1 t b sp P ea nu t B u t te r

- 3 Hard Boiled Egg Whites

Method: Spread the peanut butter on a rice cake. Eat the egg whites on the side.


93

Snacks Cherries, Eggs, Celery & Hummus Serves 1 Ingredients: - 2 Hard boiled Eggs - 2 Hard boiled Egg Whites

- 1 Cup Cherries

- 4 Celery Stalks - 2 tbsp Hummus

Method: Eat the celery with hummus and the rest of the ingredients on the side.



Serves 1

Ingredients: - 3 oz Grilled Chicken Breast - 2 tbsp Raw Almonds or Cashews

- 3/4 Cup Sliced Strawberries

Method: Eat the grilled chicken breast (either leftovers or strips from the market) with raw almonds or cashews and sliced strawberries on the side.



Serves 2

Ingredients: - 3/4 Cup Unsweetened Coconut or Almond Milk - 1 tsp Vanilla Extract

- 1 Scoop Chocolate Protein- 1/4 Cup Chia Seeds Powder - 2 tbsp Sugar Substitute - 3 tbsp Unsweetened - Pinch of Cayenne Pepper

- 1 Cup Strawberries, ChoppedCocoa Powder

- 1/8 tsp Sea Salt

Method: Mix everything together and chill for 2 hours. Top with chopped strawberries.


94

Snacks Chocolate Coconut Protein Shake

Serves 1

Ingredients: - 2 tbsp Unsweetened - Chocolate Protein Powder - 1/2 Cup Unsweetened Coconut Milk Coconut Flakes - 1/4 tsp Coconut Extract - 1/2 Cup Ice

Method: Mix a chocolate protein powder (such as Vega) with unsweetened coconut milk, coconut extract, stevia and unsweetened coconut flakes. Blend with ice until smooth.



Serves 1

Ingredients:

- 2 tbsp Coconut Flour - 1 Scoop Chocolate Protein - 1 tsp Stevia Powder - 1/2 tsp Baking Powder - 1 Egg White - 1 tsp Almond Butter

- 2 tbsp Applesauce - 1/4 Cup Unsweetened Coconut or Almond Milk

Method: Mix all of the ingredients together well. If it’s too thick, add another tablespoon or two of milk. Spray a mug with PAM and pour the mixture in. Microwave for 1 1/2 minutes, Top with peanut butter.


Chocolate Stuffed Strawberries Serves 1 Ingredients: - 8 Strawberries, Unstemmed - 1 Scoop Chocolate Protein- 1 tsp Nut Butter & Hulled Powder - Pinch of Stevia - 4 tbsp Almond Milk

Method: Stir protein powder, almond milk, nut butter and Stevia together until it forms a pudding-like consistency. Add more milk if needed. Fill each berry.

Calories: 289 Protein: 19 g Net Carbs: 13.5 G Fat: 15 g Fiber: 8.5 g

95

Snacks Chocolate-Vanilla Cherry Protein Shake

Serves 1

Ingredients:

- 1/2 Scoop Vanilla Protein - 1/2 Cup Frozen Cherries - 1/2 Scoop Chocolate Protein Powder - 3/4 Cup unsweetened Coconut - 2 tbsp Flax Powder Milk - 1/2 Cup Ice - Stevia to Taste

Method: Blend the vanilla and chocolate protein powder with unsweetened coconut milk, frozen cherries, stevia and flax with ice until smooth.


Cottage Cheese with Almond Butter Serves 1 Ingredients: - 3/4 Cup Fat-Free Cottage - 1 tb sp Al m on d Bu t te r Cheese

- 1/ 4 Sc oo p Pr ot ei n Po wd er - Pinch of Stevia

Method: Mix together the cottage cheese, almond butter, protein powder and a pinch of stevia.


Cottage Cheese, Blueberries & Almonds Serves 1 Ingredients: - 1/2 Cup Fat-Free Cottage - 1/2 Cup Blueberries Cheese - 2 tbsp Almonds

- Pinch of Stevia, to Taste (Optional)

Method: Mix cottage cheese, berries, almonds and stevia together, and serve.

Calories: 292 Protein: 18.5 g Net Carbs: 19 G Fat: 14 g Fiber: 5 g

96

Snacks Deviled Eggs

Serves 2 (Makes 12, Eat 6)

Ingredients: - 3 tbsp Greek Yogurt - 6 Hardboiled Eggs, Peeled and - Salt & Pepper to Taste Sliced in Half - 20 Baby Carrots - 2 tsp Mustard

- Pinch Garlic Powder - Pinch Paprika

Method: Remove the yolks. Smash them with the remaining ingredients. Spoon the mixture back into the egg whites. Dust with more paprika. Serve with Baby Carrots on the side.


Double Chocolate Protein Shake Serves 1 Ingredients: - 1 cup unsweetened coconut - 1 scoop chocolate protein - 1 TBS flax or almond milk (carton) powder - 1 TBS cacao nibs (optional) - 1 1/2 cups ice - 1 TBS cocoa powder

Method: Add ingredients to a blender in the order listed above and blend until smooth.


Edamame, String Cheese & Strawberries

Serves 1

Ingredients: - 1/2 C up Edam am e

- 1 L o w - F a t S t r i n g C h e e s e - 1 Cup Strawberries, Sliced

Method: Enjoy each component separately.


97

Snacks Edamame, String Cheese, Apple & Crackers

Serves 1

Ingredients: - 1 Low-Fat String Cheese - 1 Medium Apple

- 1/2 Cup Edamame

- 4 Brown Rice Crackers

Method: Eat the cheese with crackers. Have an apple and edamame on the side.


Edamame, Turkey & Rice Cake

Serves 1

Ingredients: - 1/2 Cup Edamame - 3 oz Turkey Breast

- 1 B r o w n R ic e C a k e

- 1 tsp Mustard

Method: Spread the mustard on the rice cake and top with turkey. Have edamame on the side.


Egg salad Serves 1 Ingredients: - 2 Eggs - 2 Egg Whites - 2 tbsp Dijon Mustard

- Pinch of Salt - 1/2 Green Onion, Chopped - Pinch of Garlic Powder - 1 Cup Bell Peppers or - 1/2 Cup Cucumber, Chopped Cucumbers

Method: Mash together the eggs and egg whites with Dijon mustard, a pinch of salt and a pinch of garlic powder. Add the chopped cucumber and green onion. Scoop with bell peppers or cucumbers.


98

Snacks Fiesta Egg Muffins & Grapes

Serves 2

Ingredients: - 2 Eggs + 2 Egg Whites - 1/4 Cup Bell Peppers. - 1 Cup Grapes - 4 Slices Low Sodium Turkey - 1/2 Cup Black Beans, Rinsed & Chopped Drained - 1/2 Green Onion, - Salt & Pepper to Taste - 1 tbsp Hot Sauce Chopped

Method: Preheat oven to 375F. Spray 4 large muffin tins with cooking spray and place 1 slice of turkey in each. Whisk together the eggs and whites. Add in the beans, hot sauce, bell peppers and green onion. Pour the mixture into each cup. Bake for 20 minutes, or until set. Eat 2 egg muffins and 1/2 cup grapes.


Green Protein Shake Ingredients: - 1 Scoop Protein Powder - 1 handful Kale

- 1/2 Cup Unsweetened Coconut Milk - 1 Cup Ice

Serves 1

- Stevia to taste - 2 tbsp Almonds

Method: Blend the protein powder, unsweetened coconut milk, kale, stevia, nuts and ice together until smooth.


Guiltless Chocolate Mousse

Serves 2

Ingredients: - 1 Avocado - 2 tbsp Truvia - 1/4 Cup Cocoa Powder

- 1/2 Very Ripe Banana - 4 tbsp Unsweetened Coconut Milk

- 2 tsp Pure Vanilla Extract - 1 Scoop Chocolate Protein Powder

Method: Blend everything together until creamy. Add more milk by the tablespoon if it’s too thick.


99

Snacks Hummus & Turkey

Serves 1

Ingredients: - 1 Cup Bell Pepper Slices - 10 Baby Carrots

- 3 tbsp Hummus - 4 Celery Stalks

- 3 oz Low-Sodium Turkey

Method: Have the hummus with celery stalks, bell pepper slices and baby carrots. Eat the turkey on the side.


Kiwi, Eggs, Celery & Hummus

Serves 1

Ingredients: - 2 Kiwi - 2 Hardboiled Eggs

- 2 Hardboiled Egg Whites - 4 Celery Stalks

- 2 tbsp Hummus

Method: Have the celery stalks with hummus and eggs. Eat the kiwi on the side.



Serves 1

Ingredients: - 1 Egg + 1 Egg White - 1 tbsp Hot Sauce

Method:

- 1 tbsp Green Onion, Chopped - 3 Slices Turkey

- 1/4 Cup Black Beans, Rinsed & Drained - 1 Cup Strawberries or 1 Small Apple

Preheat oven to 375F. Whisk together the egg and egg white with black beans, hot sauce and chopped green onion. Line 3 muffin tins with 1 slice of turkey each. Pour the egg mixture evenly in each tin. Place in oven for 17-18 minutes or until set. Double or triple the recipe for future meals and snacks. Eat with a small apple or 1 cup of strawberries.


100

Snacks Orange, Turkey (2 oz) & Almonds

Serves 1

Ingredients: - 1 Large Navel Orange - 2 oz Turkey

- 10 Almonds

Method: Eat all.


Orange, Turkey (4 oz) & Almonds Serves 1 Ingredients: - 1 Large Navel Orange - 4 oz Turkey

- 12 Almonds

Method: Eat All.


PB Protein Mug Cake

Serves 1

Ingredients: - 1 Scoop Vanilla Protein Powder - 1 Egg White

- 2 tbsp Coconut Flour - 1/2 tsp Baking Powder - 2 tbsp Applesauce

- 2 tsp Peanut Butter - 1/4-1/2 Cup Unsweetened Coconut or Almond Milk - 1 tsp Stevia

Method:

Mix the protein powder, coconut flour, egg white, stevia, baking powder, applesauce and unsweetened coconut or almond milk (the amount depends on your protein powder) together well. Spray a mug with PAM and pour the mixture in. Microwave for 1-2 minutes. Top with peanut butter.


101

Snacks PB&J Shake Serves 1 Ingredients: - 1 Scoop Vanilla or Berry Protein Powder

- 1 Cup Strawberries, Frozen - 1 tbsp Peanut Butter - 1 tbsp Truvia - 1 Cup Ice - 1 Cup Water

Method: Blend the vanilla or berry protein powder (such as Vega) with ice, frozen strawberries and 1 Cup water together until smooth. Add the sugar substitute and peanut butter.


Peach, Eggs & Celery

Serves 1

Ingredients: - 1 Small Peach

- 2 Hard boiled Eg g s

- 2 C ele ry S t alk s

Method: Eat all.


Popcorn, Turkey & Nuts

Serves 1

Ingredients: - 2 Cu ps P op co r n

- 3 o z D e li Sli c ed T ur k e y

- 2 tbsp Almonds

Method: Eat All


102

Snacks Protein Banana Ice cream

Serves 2

Ingredients: - 1 1/2 Scoops Vanilla Protein- 2 tbsp Peanut Butter - 2 Medium Ripe Bananas, Frozen Powder - 1 tsp Vanilla Extract

Method: Blend the frozen bananas in a food processor with vanilla extract, vanilla protein powder and nut butter. Whip until fluffy and the consistency of ice cream. Add milk by the tablespoon if needed to thin out slightly.


Protein Crinkle Cookies Makes 9 - Eat 3 Ingredients: -

1/2 Cup Coconut Flour 2 Egg Whites 1/2 tsp Cinnamon 2 tbsp Truvia

- 2 Scoops Vanilla, Chocolate, - 1 tbsp Vanilla Extract or Coffee Protein Powder - 2 tsp Baking Powder - 1/4 Cup Almond or Peanut - 1/4 tsp Salt Butter - 2 tbsp Low Fat Shredded - 1/4 Cup Unsweetened Coconut

Almond Milk Method: Preheat oven to 350F. In a Large bowl, mix the dry ingredients together. Mix the Wet ingredients separately. Pour wet ingredients into dry and mix them tog ether with a wooden spoon. Stick the batter in the freezer for 10 minutes. Roll the batter into 9 round balls. Place balls evenly apart on a parchment-lined baking sheet. Bake for 9-11 minutes or unt il set (or on the side of underdone). Let Cool for a few minutes.


Protein Frozen Yogurt

Serves 1

Ingredients: - 1 Cup Blackberries, Frozen- 1 Serving Vanilla or Berry - 1/8 Cup Walnuts or - Truvia to taste Protein Powder Pistachios, Crushed

Method: Place all ingredients in a food processor and whip until light and fluffy (about 3-4 minutes).


103

Snacks Protein Mug Cake (Chocolate) Ingredients: - 1 Scoop Chocolate Protein Powder - 1 Egg White

-

2 tbsp Coconut Flour 1 tsp Stevia 1/2 tsp Baking Powder 1 tsp Almond Butter

Serves 1

- 1 tbsp Applesauce - 1/4 Cup Unsweetened Coconut or Almond Milk

Method: Mix everything together well. If it’s too thick, add another tablespoon or two of milk. Spray a mug with PAM and pour the mixture in. Microwave for 1 1/2 minutes. Top with almond butter.


Protein Shake with Nut Butter Serves 1 Ingredients: - 1 Scoop Protein Powder - 1 Cup Unsweetened Almond- 1 tbsp Almond Butter - Stevia to taste (optional) Milk

Method: Blend the protein powder with ice. Add unsweetened almond milk and almond butter until smooth. Add stevia if desired.


Protein Shake with Blueberries & Nut Butter Serves 1 Ingredients: - 1 Scoop Vanilla Protein Powder

- 1 tbsp Almond Butter - 1 Cup Water

- 1/2 Cup Blueberries - 1 1/2 Cups Ice

Method: Add everything to blender in order listed and process until smooth.


104

Snacks Protein Shake with Coconut & Blueberries Serves 1 Ingredients: - 1 Cup Almond Milk - 2 tbsp Coconut

- 1 Scoop Protein Powder

- 1/4 Cup Blueberries

Method: Blend the almond milk, protein powder, blueberries and coconut with ice until smooth.


Protein Vanilla Latte with Berries

Serves 1

Ingredients: - 1 Cup Mixed Berries - 1/2 Cup Almond Milk

- 1 Scoop Vanilla Protein Powder

- 1 Cup Brewed Coffee

Method: Mix the almond milk and vanilla protein powder together until the powder is fully dissolved. Slowly add the brewed coffee, stirring until fully mixed. Serve with 1 1/2 cup mixed berries on the side.


Rice Cake, Turkey & Olives Ingredients: - 1 Brown Rice Cake

- 8 Large Olives - 4 oz Sliced Turkey

Serves 1

- 1 tsp Mustard

Method: Spread the Mustard on a rice cake. Top with turkey and olives.

Calories: 237 Protein: 21 g Net Carbs: 14 G Fat: 10 g Fiber: .4 g

105

Snacks Spicy Turkey & Avocado Skewers

Serves 1

Ingredients: - 1/2 Avocado, Chopped

- 4 oz Deli Turkey

- Sriracha

Method: Skewer the turkey and avocado in an alternating fashion. Drizzle with Sriracha.


Turkey, Apple & Almonds

Serves 1

Ingredients: - 3 oz Turkey or Chicken

- 1 M edium A pple

- 8 Alm on d s

Method: Eat All.


Turkey, Apple & Cashews

Serves 1

Ingredients: - 3 o z T ur k e y Br ea st

- 6 Cas hews (R aw)

- 1 Small Apple

Method: Eat All.


106

Snacks Turkey Pepper Wraps

Serves 1

Ingredients: - 3.5 oz Low-Sodium Turkey - 2 tbsp Hummus - 1/2 Bell Pepper, Sliced

- 1 Small Apple

Method: Spoon hummus on the turkey and roll it with pepper inside. Eat apple slices on the side.


Turkey Roll-Ups

Serves 1

Ingredients: - 3 oz Low-Sodium Turkey - 2 tbsp Hummus - 1 8” Persian Cucumber

- 6 Almonds

Method: Spread hummus onto the turkey. Slice the Persian cucumber into long strips. Roll the cucumber into the turkey. Eat almonds on the side.


Turkey, Veggies & Hummus

Serves 1

Ingredients: - 3 tbsp Hummus - 4 Celery Stalks

- 1 Cup Bell Peppers, Sliced - 3 oz Low-Sodium Turkey - 10 Baby Carrots

Method: Eat the turkey and veggies with the hummus.


107

Snacks Vanilla Almond Protein Shake Serves 1 Ingredients: - 1 Scoop Vanilla Protein Powder

- 1/2 Cup Unsweetened Coconut- 2 tbsp Almonds Milk - Stevia to Taste - 1/4 tsp Almond Extract - 3/4 Cups Ice

Method: Blend everything together with ice until smooth.


Veggies, String Cheese & Egg Whites

Serves 1

Ingredients: - 1 Bell Pepper, Chopped - 5 Baby Carrots

- 2 tbsp Light Salad Dressing - 1 Cucumber

- 1 Low-fat String Cheese - 4 Hard boiled Egg whites

Method: Chop up the Bell Pepper, cucumber and baby carrots. Serve with a light salad dressing. Eat string cheese and hardboiled egg whites on the side.


Very Berry Greek Yogurt Parfait

Serves 1

Ingredients: - 8 oz Plain Fat-free Greek Yogurt

- 2 tsp Truvia - 1/2 tsp Cinnamon - 1 Cup Berries

- 1 tsp Lemon Juice - 1 tbsp Nuts, Chopped

Method: Mix the Greek Yogurt with Truvia, cinnamon and lemon juice. Layer in a glass cup with berries and chopped nuts.


108

Snacks

Yogurt Cereal Parfait

Serves 1

Ingredients: - 1 Cup Plain Greek Yogurt

- 1 tsp Stevia - 1/4 Cup All-Bran Cereal

- 2 tsp Lemon Juice - 1 Cup Raspberries

Method: Stir the Greek yogurt together with Stevia and lemon juice. Layer in a glass cup with raspberries and All-Bran cereal.

Calories: 229 Protein: 25 g Net Carbs: 18 g Fat: 1.3 g Fiber: 14 g

109

28 Day Reset Regular Final

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