Ironside Fitness SUMMER SIZZLER Nutritional Guide Welcome to your Nutritional Guide for the SUMMER SIZZLER! This document includes all the meals you

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1 Ironside Fitness SUMMER SIZZLER Nutritional Guide Welcome to your Nutritional Guide for the SUMMER SIZZLER! This document includes all the meals you should have during the Summer Sizzler for maximum results. It should be used in conjunction with the Quickstart document. If you find 3,4,5 meals you like in particular please feel free to repeat them as often as you like. Everything in here is interchangeable, EXCEPT during the Cleanse in which case there are specific instructions to read (see later in this document). We have also structured this document to lead to continual success even after the Sizzler ends. The general structure is: - Week 1: Additions to make to your current nutrition. In Week 1 we want your focus to be on attendance at workouts and a few new healthy nutritional choices found in the Quickstart guide. That will be enough to get you started towards success - Weeks 2: A step by step guide shows exactly what meals to eat each day recipes can be found in the recipe guide you also received. Snacks can be had between breakfast and lunch, and lunch and dinner see below for snack ideas. You can be creative, mix-and-match, or repeat things you really enjoy/eliminate that which you don t. - Week 3: Cleanse Week! This is the Cleanse that many of my clients have found great success with. It should not be used for more than 1 week every 4-6 months as it is restrictive, but it provides a great results-boost and I encourage everyone to do it for optimized results.

2 - Weeks 4: Back to the step by step nutrition guide and again be creative and mix and match to have more of what you love! Snack ideas: Any of the following snacks can be used between breakfast and lunch, or lunch and dinner, or both, if you are hungry: - A mini-meal (or leftovers) of any of the lunches or dinners you have - Half of a MacroBar, or half of a Clif bar - A protein shake - An apple - Greek yogurt & granola - Berries (and Greek yogurt) - Any salad (except taco salads, etc) - An omelet - Any veggies - Hummus as a dip for veggies

3 Week 1 Week 1 officially kicks off on Monday June 19. I really want your focus in week 1 to be attendance at the studio - at least 3 workouts and more if you can make it work with your schedule or if not considering using the at-home we provide. Aside from attendance at workouts I want your nutritional focus to be on five things: i) More water! Aim to get to 4L per day. This may seem like a lot, and it is, but it is oh so worth it. Healthy skin, healthy joints, and a fully hydrated body. Get in 1/2L before workouts and 1/2L after workouts. Make up the remaining 3L throughout your day. If you currently don t drink water, or barely drink it, aim to add 1-2 glasses per day, every day, until you re at or near 4L. ii) Protein! You need lots of it to shed weight and feel good, so I highly recommend using a protein supplement. We sell 7.2 Protein in the studio and it s one of the very best grade protein products in the whole world. It is organic, raw, vegan, and allergen free. We are the only place in Calgary that sells it currently since they will not distribute it to GNC and Popeye s and places like that you need to be a certified registered health professional to obtain it, which we are and gladly bring it in for our clients. Post workout you should have 20-30g of protein within 30 minutes of the workout. Read the Pre and Post Workout Nutrition document for more details. iii) Pre and Post Workout Nutrition! This is important - so much so I have a separate document created for it please give it a read and ask any of our coaches any questions you may have!

4 iv) Healthy carb choices! This is where I mean 50g of net carbs in the Quickstart document. Veggies and legumes and healthy carb choices. Sugar and processed foods are not healthy carb choices. Even as a pasta lover myself, I know that pasta is processed and should be eliminated when looking to lose weight same with breads, buns, and baked treats. Good news is that there are healthy alternative to all those no-go foods I just listed, so read on for more info J v) Greens! Super important here for overall health and wellbeing. You should be consuming about 2 dinner plates of leafy greens and green veggies per day this is a challenge in itself, so I recommend using a greens supplement to make sure you are getting enough. Again we sell the 7.2 Greens which are amongst the best in the world mostly because they are a raw product so the nutrients have been baked out of them like most greens mixes (Vega, etc). I previously made this Orientation video for our September 2016 Challenge and the video goes into more detail and I encourage you to watch it even if you participated in the September Challenge this will be a good refresher! Now on to Week 2, where the nutrition really kicks off J

5 Week 2 All meals serve 1 unless otherwise indicated Day 1 Breakfast : 15 almonds 2 whole eggs + ½ cup whites 1 tbsp of coconut oil 1 cup of blueberries Scramble the eggs using the coconut oil. Have the almonds and blueberries on the side. Lunch Dijon Almond Crusted Salmon (see recipe) Large green salad with vegetables of choice ½ cup of cooked sweet potato ½ tbsp of Extra Virgin Olive Oil ½ tbsp of Apple Cider Vinegar Toss the cooked sweet potato into the salad or have on the side of the salmon. Mix the Extra Virgin Olive Oil together with the apple cider vinegar as the salad dressing. Dinner Slow Cooking Pork Loin (see recipe) Butternut Squash Soup (see recipe) 1 cup steamed broccoli Enjoy the broccoli as a side dish with the pork loin or mixed into the soup.

6 Day 2 Breakfast Creamy Chocolate Shake (see recipe) Lunch 4 ounces of chicken, cooked with seasonings Grapefruit & Avocado Salad (see recipe) Enjoy the chicken separately or chop into the Grapefruit & Avocado Salad. Dinner 4 ounces of ground turkey, browned 2 cups of raw coleslaw mix 1 cup of broccoli 15 walnuts, chopped 1 tbsp sesame seed oil 1 cup medium salsa Brown turkey in a large skillet. Once cooked add in the coleslaw mix, broccoli, sesame seed oil and salsa. Stir-fry until the veggies are tender but not limp. Remove the mixture from the heat and add walnuts on top. Day 3 Breakfast 1 cup of plain Greek Yogurt 1 cup of mixed berries 2 tbsp of shredded coconut 1 tbsp of chopped raw almonds Mix the berries and shredded coconut into the yogurt. Sprinkle the chopped raw almonds on top.

7 Lunch Chicken Waldorf Salad (see recipe) 1 cup of blueberries Have the blueberries on the side of the salad. Dinner Curried Fish & Vegetables (see recipe) Cauliflower Mash (see recipe) Day 4 Breakfast Eggs with Avocado & Salsa (see recipe) 1 cup of berries Enjoy the berries on the side of the Eggs with Avocado & Salsa Lunch Shrimp Cakes (see recipe) 2 cups of spinach ½ cup cherry tomatoes, chopped ½ cup cucumber, chopped ½ cup red pepper, sliced 1 ounce goat cheese, crumbled 1 tbsp Apple Cider Vinegar Combine all salad ingredients together. Pour Apple Cider Vinegar and mix in. Sprinkle goat cheese on top.

8 Dinner Ginger Beef & Broccoli (see recipe) Cauliflower Mash (see recipe) Enjoy the cauliflower mash on the side of the Ginger Beef & Broccoli Day 5 Breakfast 1 serving Breakfast Smoothie (see recipe) Add more ice if desired. Lunch 4 oz turkey burger (see recipe) Large Portobello mushroom, grilled (instead of bun) 1 cup coleslaw (see recipe) 1 tbsp olive oil ½ used to grill mushroom and the other ½ used the coleslaw * use Dijon mustard and sliced onions, tomatoes and lettuce as toppings Place the turkey burger on top of the Portobello mushroom. Add additional condiments if desired. Eat with a knife and fork. Enjoy the coleslaw on the side. Dinner 4 ounces of grilled chicken breast, cut up into strips, seasoned with salt and pepper 1 cups of grilled vegetables onions, peppers, shredded kale, mushrooms ¼ cup avocado cut into chunks 10 large olives ¼ cup salsa

9 Cook chicken breast. Mix all ingredients together for fajitas on a plate. Day 6 Breakfast 2 whole eggs + ½ cup whites ½ cup sautéed kale, mushrooms, onions, tomatoes 1 tbsp coconut oil, use to sauté vegetables and scramble eggs Use 1 tbsp of coconut oil to sauté vegetables in a frying pan. Once the vegetables are almost done add in the 2 whole eggs and ½ cup of whites. Scramble all together. Lunch Turkey Vegetable Meatballs (see recipe) 1 cup spaghetti squash ½ cup tomato sauce (sugar free) 1 cup broccoli Prepare the Vegetable Meat Balls according to the recipe. Cook the spaghetti squash according to the instructions. Steam the broccoli and mix into the cooked spaghetti squash. Top with the tomato sauce and meatballs. Dinner 4 ounces of tilapia, grilled with lemon, garlic, salt and pepper 10 black olives cook with tilapia 8 spears of asparagus 1 cup steamed broccoli Bake tilapia at 350 in the oven for minutes in a glass dish with garlic, lemon, salt and pepper to taste. Add in black olives. Bake asparagus separately and steam broccoli to have on the side.

10 Day 7 Breakfast 1 cup Greek yoghurt, plain sprinkle of cinnamon 1 cup berries 1 tbsp chia seeds 1 cup sliced cucumber and tomatoes (on the side) Mix the berries and chia seeds into the yogurt. Sprinkle cinnamon on top. Have the veggies on the side. Lunch 1 serving Butternut Squash Soup (see recipe) 4 ounces of grilled chicken breast Large green salad made with 2 handfuls of lettuce + 1 cup mixed raw veggies ½ avocado, chopped 1 tbsp olive oil + 1 tsp aged balsamic Chop the chicken up and toss into the salad along with the avocado or eat the chicken separately. Enjoy the meal with soup on the side. Dinner INDULGENCE MEAL! Whatever you like and enjoy it guilt free J

11 WEEK 3 THE CLEANSE! We love to share this plan because it is an amazing way to boost your results and give your body a chance to release fat and THRIVE! It came together from years of trial and error, reading, science, and has been tweaked for OPTIMAL results! We have seen incredible fat loss and energy increase in one week and most people who do this and continue to eat healthy continue on the fat loss journey successfully! This plan is meant to be used for 1 week ONLY. It is a great way to REBOOT the way you are eating and give your body and chance to clean itself out. It is also a useful plan for letting your body access your own fat stores for fuel so that these fat stores start to release and shrink. I have to say again, it is to be used for 1 week ONLY for a few reasons: #1 - It is quite low in carbs and if you continue to eat like this for more than 1 week you WILL damage your metabolism #2 It is quite SPECIFIC and some (including me) find it a bit boring and RESTRICTIVE. Most can do it mentally for 1 week and it is a wonderful way to seriously clean up your act and get more focused on clean eating. If you try to do this plan or any other diet for extended periods you WILL FAIL. We are not meant to follow someone else s diet long term and 95% of diets result in an equal (or greater) binge and weight gain unless they are accompanied by a major mindset shift (this topic is a passion of Charmaine Ironside s and if you want to learn more be sure to check out her free Shed the Weight Plan at This plan is A REBOOT, a CLEANSE it is NOT a DIET to attempt to use long term. DO NOT TRY TO DO IT FOR MORE THAN 1 WEEK. OK, I think the point has been made! Please also watch this video before starting the cleanse: What to expect? You can expect to release between 5-10 lbs in a week. I say RELEASE because you won t lose it what you lose you eventually find again. It ll be gone, forever, if you stick to this plan! Some of this is water weight because levels of inflammation go down when you eat 100% clean as the REBOOT plan entails. Some of the loss is FAT because this cleanse plan allows your body to get to your fat stores and use them for fuel. If you are going to follow this plan then please be 100% honest with yourself. Even 1 or 2 changes to the plan will drastically alter your results and we have seen this time and again with our clients (and staff). If you are vegetarian or vegan then I don't know if the plan will work as well for you but we have come up with some substitutions to try. There are so many cleanses out there so feel free to seek out a more appropriate one for your specific needs.

12 DISCLAIMER At Ironside Fitness we are not doctors nor have we met with you one on one. It is always If you are doing this plan be honest with yourself and commit to it for the week wholeheartedly for best results. Even 1 or 2 small deviations during the Cleanse can really alter your results. Meal prep is key! recommended you talk to your doctor before changing your eating habits. FAQS Q: What do I put in my 7.2 protein shake? A: There are two scenarios where you will have a protein shake. One is as a meal replacement, which is shown on this cleanse plan. In these instances the 7.2 should be mixed with water, a greens mix if you have one and wish to use it, and one tablespoon of essential fatty acids if you have them organic flaxseed oil is a great one that is usually available at Safeway for about $13 for a several-month supply (in the organic area of the cheese aisle). In the second scenario you will be having your protein shake immediately after your workout in this instance it is beneficial to add in ½ cup of Orange Juice or Apple Juice so you can get the protein to replenish your muscles faster. Q: Are there supplements that would be helpful to be taking? A: In our opinion, yes. Even having a very healthy and full diet will lead to some gaps in certain nutritional elements, and that s where supplements can help. We recommend 7.2 Recovery to help as an antioxidant and energy booster and to help those with joint pains, muscle pains, and to speed up recovery post-workout. We recommend 7.2 Booster for clients that have trouble sleeping, or want to minimize damage from a big heavy meal or night with a few too many alcoholic beverages etc. We recommend 7.2 Greens as a great greens mix to anyone not currently having at least 8 full servings of leafy greens per day. More info on all these products can be found here: We also do recommend taking an EFA (Essentially Fatty Acid) supplement rich in omega s natural food stores like Community Natural Foods have several brands that are great and you can ask for recommendations there. I personally also always recommend taking a vitamin B complex and liquid/oil based form Vitamin D. Q: I m vegan/gluten-free/dairy-free/etc, how do I use this plan? A: Please see the Substitutions list that is included as a separate attachment. If you have any specific and restrictive eating habits please use the substitutions list to find a way to follow the plan as best you can! Ok, now all that aside and onto the plan! Please see the Cleanse Plan Days 1-7 below, and also be sure to read the How to Come off the Cleanse page at the end of this document!

13 Day 1 Meal # Men Women whole egg with 4-5 egg whites scrambled, topped with 2oz lean ground beef or turkey, and a sprinkle of cheese 7.2 Protein shake (with Greens as well if you have them) 6-8oz of chicken in Caesar salad (or lettuce and cucumber salad), with 1 tbsp of extra virgin olive oil & vinegar for dressing 1 whole egg with 2-3 egg whites scrambled, topped with 2oz lean ground beef or turkey and sprinkle of cheese 1/2 cup cottage cheese (full fat version low fat version = higher carbs which isn't what we are going for) 3-4oz chicken in Caesar salad (or lettuce and cucumber salad), with 1 tbsp of extra virgin olive oil & vinegar for dressing Protein shake 7.2 Protein shake (with greens if you have) oz fish, 1 cup of broccoli, and a lettuce & cucumber salad with 1 tbsp EVOO and vinegar for dressing 1 whole egg with 4-5 egg whites, sprinkle of cheese 4-6oz fish, 1 cup of broccoli, and a lettuce & cucumber salad with 1 tbsp EVOO and vinegar for dressing 1 whole egg with 2-3 egg whites scrambled, sprinkle of cheese If you can't eat 6 meals per and prefer 3-4, then: Men - eliminate meal 4 and/or 6 Women - eliminate meal 2 and/or 6 For a boost consider adding the lettuce and cucumber salad with EVOO And vinegar dressing as a snack an additional 1x/day

14 Day 2 Meal # Men Women whole egg with 4-5 egg whites with spinach and a sprinkle of cheese (omelet) 7.2 Protein shake (with Greens as well if you have them) 6-8oz of chicken in Caesar salad (or lettuce and cucumber salad), with 1 tbsp of extra virgin olive oil & vinegar for dressing 1 whole egg with 2-3 egg whites with spinach and a sprinkle of cheese (omelet) 3 oz of turkey with cheese and veggies 3-4oz chicken in Caesar salad (or lettuce and cucumber salad), with 1 tbsp of extra virgin olive oil & vinegar for dressing Protein shake 7.2 Protein shake (with greens if you have) oz steak, 1 cup of broccoli, and a lettuce & cucumber salad with 1 tbsp EVOO and vinegar for dressing 1 whole egg with 4-5 egg whites, sprinkle of cheese 4-6oz steak 1 cup of broccoli, and a lettuce & cucumber salad with 1 tbsp EVOO and vinegar for dressing 1 whole egg with 2-3 egg whites scrambled, sprinkle of cheese If you can't eat 6 meals per and prefer 3-4, then: Men - eliminate meal 4 and/or 6 Women - eliminate meal 2 and/or 6 For a boost consider adding the lettuce and cucumber salad with EVOO and vinegar dressing as a snack an additional 1x/day

15 Day 3 Meal # Men Women whole egg with 4-5 egg whites with 2oz lean ground beef, sprinkle of cheese 7.2 Protein shake (with Greens as well if you have them) 6oz of lean ground beef with veges and taco seasoning (tacos without the shell) 1 whole egg with 2-3 egg whites with 2oz lean ground beef, sprinkle of cheese 7.2 Protein shake (with Greens as well if you have them) 3-4oz of lean ground beef with veges and taco seasoning (tacos without the shell) Protein shake 7.2 Protein shake (with greens if you have) 5 6-8oz grilled chicken with spices to your own flavoring, 1 cup of broccoli, and a lettuce & cucumber salad with 1 tbsp EVOO and vinegar for dressing 4-6oz grilled chicken with spices to your own flavoring, 1 cup of broccoli, and a lettuce & cucumber salad with 1 tbsp EVOO and vinegar for dressing 6 1 cup cottage cheese (full fat) 1/2 cup cottage cheese (full fat) If you can't eat 6 meals per and prefer 3-4, then: Men - eliminate meal 4 and/or 6 Women - eliminate meal 2 and/or 6

16 Day 4 Meal # Men Women whole egg with 4-5 egg whites with 1 cup of spinach (scrambled), plus 3oz lean ground beef and sprinkle of cheese 7.2 Protein shake (with Greens as well if you have them) 6-8oz of chicken in Caesar salad (or lettuce and cucumber salad), with 1 tbsp of extra virgin olive oil & vinegar for dressing 1 whole egg with 2-3 egg whites with 1 cup of spinach (scrambled), plus 2oz lean ground beef and sprinkle of cheese 1/2 cup cottage cheese 3-4oz chicken in Caesar salad (or lettuce and cucumber salad), with 1 tbsp of extra virgin olive oil & vinegar for dressing Protein shake 7.2 Protein shake (with greens if you have) oz fish, 1 cup of broccoli, and a lettuce & cucumber salad with 1 tbsp EVOO and vinegar for dressing 1 whole egg with 4-5 egg whites, sprinkle of cheese 4-6oz fish, 1 cup of broccoli, and a lettuce & cucumber salad with 1 tbsp EVOO and vinegar for dressing 1 whole egg with 2-3 egg whites scrambled, sprinkle of cheese If you can't eat 6 meals per and prefer 3-4, then: Men - eliminate meal 4 and/or 6 Women - eliminate meal 2 and/or 6 For a boost consider adding the lettuce and cucumber salad with EVOO and vinegar dressing as a snack an additional 1x/day

17 Day 5 Meal # Men Women whole egg with 4-5 egg whites with 3oz lean ground beef and sprinkle of cheese 7.2 Protein shake (with Greens as well if you have them) 6-8oz of chicken in Caesar salad (or lettuce and cucumber salad), with 1 tbsp of extra virgin olive oil & vinegar for dressing 1 whole egg with 3-4 egg whites with 3oz lean ground beef and sprinkle of cheese 1/2 cup cottage cheese 3-4oz chicken in Caesar salad (or lettuce and cucumber salad), with 1 tbsp of extra virgin olive oil & vinegar for dressing Protein shake 7.2 Protein shake (with greens if you have) oz fish, 1 cup of broccoli, and a lettuce & cucumber salad with 1 tbsp EVOO and vinegar for dressing 1 whole egg with 4-5 egg whites, sprinkle of cheese 4-6oz fish, 1 cup of broccoli, and a lettuce & cucumber salad with 1 tbsp EVOO and vinegar for dressing 1 whole egg with 2-3 egg whites scrambled, sprinkle of cheese If you can't eat 6 meals per and prefer 3-4, then: Men - eliminate meal 4 and/or 6 Women - eliminate meal 2 and/or 6 For a boost consider adding the lettuce and cucumber salad with EVOO and vinegar dressing as a snack an additional 1x/day

18 Day 6 Meal # Men Women whole egg with 4-5 egg whites with 3oz lean ground beef and sprinkle of cheese 7.2 Protein shake (with Greens as well if you have them) 6-8oz of chicken in Caesar salad (or lettuce and cucumber salad), with 1 tbsp of extra virgin olive oil & vinegar for dressing 1 whole egg with 3-4 egg whites with 3oz lean ground beef and sprinkle of cheese 1/2 cup cottage cheese 3-4oz chicken in Caesar salad (or lettuce and cucumber salad), with 1 tbsp of extra virgin olive oil & vinegar for dressing Protein shake 7.2 Protein shake (with greens if you have) oz fish, 1 cup of broccoli, and a lettuce & cucumber salad with 1 tbsp EVOO and vinegar for dressing 1 whole egg with 4-5 egg whites, sprinkle of cheese 4-6oz fish, 1 cup of broccoli, and a lettuce & cucumber salad with 1 tbsp EVOO and vinegar for dressing 1 whole egg with 2-3 egg whites scrambled, sprinkle of cheese If you can't eat 6 meals per and prefer 3-4, then: Men - eliminate meal 4 and/or 6 Women - eliminate meal 2 and/or 6 For a boost consider adding the lettuce and cucumber salad with EVOO and vinegar dressing as a snack an additional 1x/day

19 Day 7 Meal # Men Wome whole egg with 4-5 egg whites with 3oz lean ground beef and sprinkle of cheese 1 cup cottage cheese, with lettuce and cucumber salad with 1 tbsp EVOO and vinegar 5oz lean ground beef burger and 1 cup of veges 1 whole egg with 3-4 egg whites with 3oz lean ground beef and sprinkle of cheese 1/2 cup cottage cheese, with lettuce and cucumber salad with 1 tbsp EVOO and vinegar 3oz lean ground beef burger and 1 cup of veges 4 4-6oz fish, 1 cup broccoli or green beans 3-4oz fish, 1 cup broccoli or green beans 5 Indulgence MEAL! Have your fave food and desserts. Eat to indulge don't binge and don't stuff yourself overfull! Indulgence MEAL! Have your fave food and desserts. Eat to indulge don't binge and don't stuff yourself overfull! Do NOT skip the Indulgence meal. Your metabolism NEEDS it, otherwise continued fat release is going to be a whole lot harder. Make sure to workout on this day, even a 20 minute at home workout! Note: your energy is not going to be great on this day but your results should be. Be strong and positive to make it through!! NOW PLEASE READ THE FOLLOWING PAGES ON HOW TO GET OFF THIS PLAN AND CONTINUE SHEDDING WEIGHT! J

20 Great work on completing that cleanse plan! If you were able to follow it fully have no doubt you re feeling more energized and a bit lighter! Now here are my tips for the rest of your life with regards to nutrition! At Ironside Fitness we don t believe in dieting or meal plans in the long term we ve seen pretty much every single quick fix backfire! We believe in listening to our bodies, eating clean and eating foods that make us feel great and not unwell, and creating sustainable eating habits that are REAL LIFE! Not just a plan to try and follow forever and ever. The meal plans that we do provide, as well as this 7-day cleanse, are meant for short-term boost and plateau busts, as well as to teach you some ideas of how you COULD be eating to get the body you want faster. None of the information we provide is meant to be followed long term - it just isn t sustainable or fun. Eating is meant to be joyful not restrictive and boring! To learn more about trusting your body and creating a healthier relationship with food please check out my Emotional eating courses at So here are my recommendations to you: During the cleanse you worked hard to avoid and eliminate most carbs starchy carbs. Unfortunately starchy carbs are the biggest nutritional cause of quick weight gain and stubborn fat so make sure to slowly introduce starchy carbs back into your regular eating plan and keep them healthy and reasonably portioned. Here are my carb-tips: - Limit carbs that you DO eat to: sweet potato/yams, potatoes, gluten free oats/oatmeal, squash, brown rice, quinoa, rice flour or black bean pasta, legumes (beans, lentils), and all vegetables. - Acceptable bread products would be Ezekiel bread, sprouted grain bread but avoiding all breads including these will definitely get you the body of your dreams faster. - Reduce or eliminate non-starchy carbs from your afternoon and evening meals. - Avoid sugary drinks. Water is your best friend J Post-cleanse you can also reintroduce fruit but again for best results you want to time your fruit for the morning, early afternoon, or post workout. One to two servings per fruit per day max, and choose low sugar fruits like berries. Allow yourself joyfuland perhaps indulgent meals here and there and forget about feeling bad about them! This guilt and stressful emotions you can put on yourself for indulging here and there will cause WAY MORE damage to your waistline then the food itself. So if you re going to have that big calorie dense meal be OK with that and know that tomorrow you can get back on track.

21 Week 4 Day 1 Breakfast Tex-Mex Egg Scramble 1 cup of mixed berries Make the Tex-Mex Egg Scramble according to the recipe and enjoy with the berries on the side. Lunch Real Healthy Egg Salad 2 cups of Spinach 1 cup of raw pepper, sliced Make the Real Healthy Egg Salad according to the recipe and place on top of the bed of spinach. Have the sliced raw peppers on the side. Dinner Fully Loaded Lettuce Wrap Turkey Bacon Burgers (see recipe) Sautéed Sweet Potato Hash (see recipe) Follow the recipe instructions Day 2 Breakfast Coconut Flour Pancakes 1 tbsp nut butter, raw 1 small grapefruit

22 Make the Coconut Flour Pancakes according to the recipe and top with raw nut butter. Have the grapefruit on the side. Lunch Real Healthy Egg Salad (see recipe) 3 stalks celery and 1 green pepper to scoop chopped egg Prepare the Real Healthy Egg Salad according to the recipe. Use the raw vegetables to scoop the egg. Dinner 4 ounces of grilled chicken breast, cut up into strips, seasoned with salt and pepper 1 cups of grilled vegetables onions, peppers, shredded kale, mushrooms ¼ cup avocado cut into chunks 10 large olives ¼ cup salsa Cook chicken breast. Mix all ingredients together for fajitas on a plate. Day 3 Breakfast 2 whole eggs 1 tbsp coconut oil 1 piece of bacon, cooked 1 grilled tomato Scramble eggs in coconut oil. Sear tomato in frying pan. Enjoy the scrambled eggs, with the tomato, bacon on the side. Lunch

23 1 cup spaghetti squash Turkey Vegetable Meatballs (see recipe) ½ cup tomato sauce 2 handfuls spinach 1 tbsp shredded Parmesan cheese Cook the spaghetti squash according to the directions. Top the squash with the cooked Turkey Vegetable Meatballs, spinach, hot tomato sauce and sprinkle parmesan cheese on top. Dinner Halibut With Dijon and Almonds (see recipe) Stir Fried Rice (see recipe) Make the recipes according to the instructions Day 4 Breakfast Eggs With Avocado and Salsa (see recipe) 1 cup of blueberries Prepare the Eggs with Avocado and Salsa according to the recipe. Have with the blueberries on the side. Lunch 4 ounces of light tuna (less Mercury) packed in water 2 large handfuls of spinach 1 tomato, cut into chunks 2 pieces of bacon, cooked and crumbled 1 tbsp of Apple Cider Vinegar

24 In a large bowl mix all ingredients in and top with Apple Cider Vinegar for dressing. Dinner 4 ounces grass fed beef, cooked and cut into chunks 1 cup of broccoli florets 1 cup of cauliflower florets 1 tbsp of coconut oil Lightly steam the broccoli and cauliflower. Drizzle the liquid coconut oil on top. Serve with the cooked beef. Day 5 Breakfast 1 cup of plain Greek Yogurt 1 cup of mixed berries 2 tbsp of shredded coconut 1 tbsp of chopped raw almonds Mix the berries and shredded coconut into the yogurt. Sprinkle the chopped raw almonds on top. Lunch Chicken Waldorf Salad (see recipe) 1 cup of blueberries Have the blueberries on the side of the salad. Dinner Curried Fish & Vegetables (see recipe) Cauliflower Mash (see recipe)

25 Prepare the recipes according to the instructions Day 6 Breakfast 2 whole eggs ½ cup egg whites 1 ounce goat cheese 6 cherry tomatoes 1 handful spinach 1 tbsp coconut oil Mix the whole eggs with the egg whites and beat together in a bowl. Pre-heat a skillet and add coconut oil. Pour egg mixture in. Let it set for 1 minute. Add the rest of the omelet ingredients onto the egg mixture. Fold the egg over the ingredients and cook for one more minute. Lunch 3 Grilled shrimp and veggies on a stick (see recipe) Avocado Salsa (see recipe) Make the recipes according to the instructions Dinner Dijon Almond Crusted Salmon (see recipe) Large green salad with vegetables of choice ½ cup of cooked sweet potato ½ tbsp of Extra Virgin Olive Oil ½ tbsp of Apple Cider Vinegar Toss the cooked sweet potato into the salad or have on the side of the salmon. Mix the Extra Virgin Olive Oil together with the apple cider vinegar as the salad dressing.

26 Day 7 Tex-Mex Egg Scramble 1 cup of mixed berries Make the Tex-Mex Egg Scramble according to the recipe and enjoy with the berries on the side. Lunch 1 cup spaghetti squash Turkey Vegetable Meatballs (see recipe) ½ cup tomato sauce 2 handfuls spinach 1 tbsp shredded Parmesan cheese Cook the spaghetti squash according to the directions. Top the squash with the cooked Turkey Vegetable Meatballs, spinach, hot tomato sauce and sprinkle parmesan cheese on top. Dinner INDULGENCE NIGHT J WOOHOOO! You made it! Now take the nutritional info you learned here and do your best to apply those principals and meals throughout your life!