Please check with your doctor before beginning this or any other diet program. Copyright 2018 Leanne Ely All Rights Reserved.

Transcription

1 21 Day Knockout Winter 2018 Page 1 of 70

2 We put together this 21 Day Knockout program to help you take control of your health, and get you in the right mindset to consistently achieve your health goals. You will learn a lot about yourself, your body and whether or not this way of eating is right for you. Commit to 21 Days and see what you can achieve with this program. Remember to journal, track your weight, and get moving with our Fitness Guide. Here s how to use the 21 Day Knockout: Protein each meal Vegetables (stay with greens, cruciferious the most, skip the potatoes) Fruits are included in the Smoothie recipes but if the fruit is not listed, it is not part of our plan (should be lower than 50 on the glycemic index) No grains (including corn which is a grain, not a veggie) No dairy (exception would be a little butter or ghee) Drink water!! Divide your body weight in half, that number is the number of ounces you should drink each day. (150 pound person would drink 75 ounces) Coffee: Black or use stevia to sweeten, coconut milk, almond or cashew milk for creamer. NO EXCEPTIONS Exercise, use the 21 Day Hustle to get your brain wrapped around what your true goals are BREAKFAST: We have included 7 Smoothie recipes and 7 Breakfast recipes so that you can choose one for the day that fits your tastes and schedule best. LUNCH: Leftovers from last night s delicious 21 Day Knockout Dinner is the easiest way to a quick, healthy lunch, but we ve also included 7 Lunch recipes for you to choose from. DINNER: We ve provided you with 21 different and delicious Dinner recipes. Try a different one each day, or pick a couple of favorites you will love to make again and again. SNACKS: There are times when you are legitimately hungry and need a snack. (Make sure you re drinking plenty of water though; it s easy to confuse thirst with hunger when you re dehydrated, FYI!) Snack ideas: 1 tablespoon almond, cashew or macadamia nut butter on a spoon (lick it off slowly) 10 raw nuts (not peanuts) and a cup of fresh or frozen berries Apple slices and 1 tablespoon nut butter (same choices as above) 2 ounces of turkey slices (organic, nitrate free, gluten free) with 1 tablespoon of guacamole or 2 slices of avocado Celery sticks with 1 tablespoon nut butter (same choices as above) Nitrite free beef jerky (great to keep in your briefcase or purse when traveling) Pouches of tuna A Saving Dinner PPP Smoothie 21 Day Knockout Winter 2018 Page 2 of 70

3 There are several snack options of course, but let s keep it simple for the next 21 days.challenge yourself to see if you can do without any snacking! DO eat - Grass-fed meats Fish/seafood Fresh fruits (lower than 50 on the glycemic index) Fresh vegetables Eggs Nuts Seeds Healthy oils (olive, walnut, flaxseed, macadamia, avocado, coconut) DON T eat - Cereal grains Legumes (including peanuts) Dairy Refined sugar Potatoes Processed foods Overly salty foods Refined vegetable oils Candy/junk/processed food 21 Day Knockout Winter 2018 Page 3 of 70

4 Workout to compliment the 21 Day Knockout by Stephen Sues. Introduction What you will need: (1) light duty resistance band and (1) resistance band door anchor. You can find these online or in stores. Follow instructions for proper set-up. Next, download an interval timer app for your smartphone and set it up for 40 second work intervals and 20 second rest intervals. If you don t own a smartphone a wall clock will be just fine. Each Resistance Workout has 7 exercises. Go through them in order (descriptions to ease confusion are at the end) working for 40 seconds and resting for 20 seconds before moving on. Go through the list twice making it approximately a 14-minute workout. The workouts will be days 1, 3, 5, 7, and 9 of the 21 Day Knockout. Days 2, 4, 6, 8, and 10 I would like you to get up, go out and fast walk/slow jog for minutes at least once a day. This only needs to be moderately intense at most, remember your heart is a muscle too and it s best not be over trained in the beginning stages of any activity regime. Repeat these workouts starting day 11. The Workouts Day 1(Full Body) Day 3(Full Body) Day 5(Lower Body) Day 7(Upper Body) Day 9(Cardio/Core) Plank Bridge Crunches Plank Plank Bodyweight Squats Jumping Jacks High Knees Jumping Jacks Bridge Crunches Bodyweight Squats Bodyweight Squats Band Rows Jumping Jacks Bridge Band Rows Crunches Band Shoulder Raises High Knees/Marching High Knees/Marching Pushups Bodyweight Squats Band Bicep Curls Bridge Pushups High Knees Wall Sit Pushups Crunches Band Rows Plank Bridges Band Triceps Kickbacks Jumping Jacks 21 Day Knockout Winter 2018 Page 4 of 70

5 Exercise Descriptions Core Plank- position yourself on your knees and elbows making a straight line from the shoulders to the knees, squeeze abs and glutes. Advanced: Go up on toes instead of knees. 21 Day Knockout Winter 2018 Page 5 of 70

6 Crunches- Laying on back with feet flat on the floor, contract your abs lifting you shoulder blades slightly off the floor, hold for one second, and slowly return to the floor. Repeat. 21 Day Knockout Winter 2018 Page 6 of 70

7 Bridge- Same position as the crunch, keeping your heels glued to the floor contract your glutes and low back and raise yourself as high as possible and hold. Try to make a straight line from the knees to the shoulder. Advanced: Try it on just one leg, and alternate to the other half way through the time (:40 total). 21 Day Knockout Winter 2018 Page 7 of 70

8 Cardio Jumping Jacks- Seriously, its jumping jacks High Knees/Marching- Run in place bringing your knees up as high as possible as you perform this exercise. Hint, I like to put my hands out in front of me as targets to tap my knees against. If this is complicated or painful try just marching in place quickly. 21 Day Knockout Winter 2018 Page 8 of 70

9 Lower Body Squats Stand with feet shoulder width apart squat down keeping the heels on the floor and your back straight and return up contracting your glutes. Touching your elbows to your knees is a good practice for how deep you should be going. 21 Day Knockout Winter 2018 Page 9 of 70

10 Bridges- Same as the bridges described in the Core exercises, except you need to pulse up and down. You can also advance this exercise by going single leg. 21 Day Knockout Winter 2018 Page 10 of 70

11 Wall Sit- Lean against a wall keeping your shoulders and head against the wall. Bend your knees and drop your hips low as if you were squatting and hold the position. Do not go below 90 degrees. If this hurts the knees distance your feet further from the wall or don t go as low. 21 Day Knockout Winter 2018 Page 11 of 70

12 Upper Body Pushups Do pushups on your knees and make sure your hips are not up in the air. Do not go lower than a 90 degree bend in the elbows. 21 Day Knockout Winter 2018 Page 12 of 70

13 Band rows- With your resistance band secured to the door jam, stand erect and pull the band keeping the shoulders down and back (Do not shrug). Release and repeat. 21 Day Knockout Winter 2018 Page 13 of 70

14 Band Shoulder Raises- Facing away from the door hold the band at your side keeping your arms straight, raise them out in front of you then return to the starting position. 21 Day Knockout Winter 2018 Page 14 of 70

15 Band Triceps Kickbacks- Facing the door, hinge over at the hips and straighten your arms behind you stretching the band. Slowly flex your elbows to 90 degrees then return to straight. 21 Day Knockout Winter 2018 Page 15 of 70

16 Band Bicep Curls- Facing the door, keep the elbows glued to your sides at 90 degrees. Flex your elbows up towards your shoulders and return slowly to the starting position. 21 Day Knockout Winter 2018 Page 16 of 70

17 21 Day Knockout Dinners Winter 2018 Page 17 of 70

18 Day 1: Garlicky Beef Cabbage Wraps Day 2: Chimichurri Pork Burgers Day 3: Basil Shrimp and Spaghetti Squash Day 4: Chicken and Root Veggie Skillet Day 5: Very Kale Shepherd s Pie Day 6: Apple Chicken Meatballs Day 7: Marinated Pork Loin with Cauliflower Garlic Mash 21 Day Knockout Dinners Winter 2018 Page 18 of 70

19 MEAT/POULTRY/SEAFOOD Skirt OR flank steak (1 pound) [D1] Ground pork (1 pound) [D2] Shrimp, peeled and deveined (1 pound) [D3] Boneless and skinless chicken thighs (6) [D4] Lean ground beef (1 pound) [D5] Ground chicken (1 pound) [D6] Pork tenderloin (2 pounds) [D7] **Bacon [D5] CONDIMENTS Coconut oil [D1, D2, D3, D4, D6, D7] Olive oil [D2] Red wine vinegar [D2] Olive oil [D3] **[D3] Ghee [D5] Coconut aminos [D6, D7] Honey [D6] **Balsamic vinegar [D3] DAIRY/DAIRY CASE Unsweetened coconut milk (1/4 cup) [D1] PRODUCE Garlic (14 cloves) [D1, D2, D3, D4, D5, D6, D7] **[D7] Lime (1 medium) [D1] **[D2] Cabbage (1 medium head) [D1] Red onion (1 small) [D1, D2] **[D2] Parsley (1 small bunch) [D1, D6] Green onions/scallions (1 bunch) [D2] Cilantro (1 bunch) [D2, D4] **[D2, D4] Red leaf lettuce (1 small head) [D2] Yellow onion (2 large, 1 small) [D3, D4, D5] Basil (1 small bunch) [D3] Thyme (3 sprigs) [D3] Lemon (1 large) [D3] Spaghetti squash (1 small) [D3] Carrot (6 large) [D4, D5] Parsnip (3 large) [D4] **[D2] Turnip (1 large) [D4] Oregano (4 sprigs) [D5] Kale (3 cups) [D5] Celery (1 large stalk) [D5] Cauliflower (1 small head, 1 large) [D5, D7] **[D1, D4, D6] Sweet potato (2 large) [D5] Green apple (1 medium) [D6] Orange (1 small) [D7] **Spinach [D1, D7] **Avocado [D2] **Tomato [D2] **Jalapeno [D2] **Mixed greens [D3] **Broccoli [D4] **Brussels sprouts [D5] **Collard greens [D6] CANNED GOODS Unsweetened full fat coconut milk (1 14oz can) [D4, D7] Low sodium beef broth (1/4 cup) [D5] SPICES Sea salt (keep on hand) Freshly ground black pepper (keep on hand) Cumin [D1] Onion powder [D2] Red pepper flakes [D5] Ground sage [D7] SHOPPING LIST LEGEND ** = Serving Suggestions Purchase these ingredients if you are following our suggested side dishes. Purchase the quantity to meet your family s needs. [R1] [R7] = Recipe 1, Recipe 2, Recipe 3, etc Each recipe is assigned a Recipe which corresponds to the shopping list. This is handy if you need to alter any recipes or omit a certain recipe from the menu. 21 Day Knockout Dinners Winter 2018 Page 19 of 70

20 Recipe 1 Serves 4 Prep Time: 15 minutes Cook Time: 20 minutes 1 tablespoon coconut oil 1 pound sliced skirt steak, (or use flank steak) Sea salt and freshly ground black pepper, to taste 1/4 cup unsweetened coconut milk 2 cloves garlic, minced 1 teaspoon cumin 1 teaspoon lime zest 2 tablespoons lime juice 6 to 8 large green cabbage leaves 2 tablespoons diced red onion ¼ cup chopped parsley COOKING INSTRUCTIONS: In a large skillet over medium heat, heat coconut oil. To the skillet, add the steak. Cook for 5 minutes, until steak is brown. In a small bowl, whisk the next 6 ingredients (salt and pepper through lime juice) until smooth. Pour sauce over steak and cook for 5 minutes, until steak is cooked to desired level of doneness.. Using a slotted spoon, spoon steak into cabbage leaves. Top steak with onion, cilantro and serve. SERVING SUGGESTION: Cauli-rice and sauteed spinach. 21 Day Knockout Dinners Winter 2018 Page 20 of 70

21 Recipe 2 Serves 4 Prep Time: 10 minutes Cook Time: 20 minutes 1 pound ground pork, (or use ground turkey or chicken) Sea salt and freshly ground black pepper, to taste 1 teaspoon onion powder 1 tablespoon chopped scallion 2 tablespoons coconut oil ½ cup chopped cilantro 2 cloves garlic, peeled 1/2 cup olive oil 1/4 red wine vinegar 4 large red leaf lettuce leaves ¼ small red onion, thinly sliced COOKING INSTRUCTIONS: In a large bowl, mix the first 4 ingredients (pork through scallion). Form mixture into patties. Heat a large skillet over medium heat. To the skillet, add the oil. To the oil, add the burgers and cook for 5 to 10 minutes on each side, until pork is cooked through. In a blender, blend the next 4 ingredients (cilantro through vinegar) until smooth, and then season with salt and pepper. Place burgers on lettuce leaves and top with onion. Drizzle chimichurri over burgers and serve. SERVING SUGGESTION: Guacamole (avocado, tomato, jalapeno, cilantro, onion, sea salt, lime juice) and parsnip fries. 21 Day Knockout Dinners Winter 2018 Page 21 of 70

22 Recipe 3 Serves 4 Prep Time: 15 minutes Cook Time: 15 minutes 2 tablespoons coconut oil 1 pound peeled and deveined shrimp 1 large onion, cut into wedges 3 tablespoons chopped basil 1 teaspoon minced thyme 1 clove garlic, minced 1 large lemon, juiced 4 tablespoons olive oil Sea salt and freshly ground black pepper, to taste 1 small spaghetti squash, cooked and scooped out COOKING INSTRUCTIONS: Heat the coconut oil in a large skillet to medium heat. In a large bowl, toss all the ingredients EXCEPT squash together until well coated. Cook in the skillet for 5 to 10 minutes on each side until shrimp is opaque and cooked through. Serve warm over the squash. SERVING SUGGESTION: Mixed green salad with Leanne s Basic Vinaigrette. 21 Day Knockout Dinners Winter 2018 Page 22 of 70

23 Recipe 4 Serves 4 Prep Time: 10 minutes Cook Time: 20 minutes 2 tablespoons coconut oil 6 boneless skinless chicken thighs, cubed 1 small onion, chopped 1 cup chopped carrot 1 cup chopped parsnip 1 cup chopped turnips 2 cloves garlic, minced Sea salt and freshly ground black pepper, to taste ¼ cup unsweetened canned coconut milk ¼ cup chopped cilantro COOKING INSTRUCTIONS: In a large skillet, heat oil over medium heat. To the skillet, add all the ingredients and stir. Cook for 20 minutes, until chicken is cooked through and vegetables are tender. Serve warm. SERVING SUGGESTION: Steamed broccoli and cilantro cauli-rice. 21 Day Knockout Dinners Winter 2018 Page 23 of 70

24 Recipe 5 Serves 4 Prep Time: 15 minutes Cook Time: 50 minutes 1 pound lean ground beef 1 large onion, chopped 2 cloves garlic, minced 2 teaspoons minced oregano Pinch red pepper flakes Sea salt and freshly ground black pepper, to taste ¼ cup low sodium beef broth, (or use bone broth) 1 cup chopped carrot 3 cups chopped kale 1 large stalk celery, chopped 2 cups cauliflower florets 2 large sweet potatoes, mashed 2 tablespoons ghee, melted COOKING INSTRUCTIONS: Preheat oven to 375 degrees. In a large skillet over medium heat, add the first 6 ingredients (beef through salt and pepper). Cook for 5 to 10 minutes, until beef is brown. To the skillet, add the next 5 ingredients (beef broth through cauliflower) and cook for 5 minutes, until vegetables are slightly tender. Into a large baking dish, pour the beef and vegetable mixture. Top with mashed sweet potatoes, and then drizzle over the melted ghee. Cover with aluminum foil. Bake for 20 minutes, then remove foil and bake for 15 minutes until potatoes are brown on the edges and the inside is bubbling. Serve warm. SERVING SUGGESTION: Sauteed Brussels sprouts with bacon. 21 Day Knockout Dinners Winter 2018 Page 24 of 70

25 Recipe 6 Serves 4 Prep Time: 15 minutes Cook Time: 20 minutes 1 pound ground chicken Sea salt and freshly ground black pepper, to taste ½ teaspoon chopped parsley 2 tablespoons minced green apple ½ tablespoon coconut oil ¼ cup coconut aminos 1 tablespoon honey 2 cloves garlic, minced COOKING INSTRUCTIONS: In a large bowl, mix together the first 4 ingredients (chicken through apples). Form meat mixture into meatballs. In a large skillet over medium heat, heat coconut oil. To the oil, add the meatballs and cook on each side for 2 minutes, until brown. In a small bowl, whisk together the remaining ingredients and pour over the meatballs. Cover and reduce heat to low. Simmer for 10 minutes, until meatballs are no longer pink in the center and cooked through. Serve warm. SERVING SUGGESTION: Faux-tatoes and sauteed collard greens. 21 Day Knockout Dinners Winter 2018 Page 25 of 70

26 Recipe 7 Serves 4 Prep Time: 10 minutes (+ 2 hours marinating time) Cook Time: 45 minutes 1 (2-pound) pork tenderloin 2 cloves garlic, minced Sea salt and freshly ground black pepper, to taste 1 teaspoon grated orange zest ¼ cup coconut aminos ½ teaspoon ground sage 1 tablespoon coconut oil 1 large head cauliflower, steamed 1 clove garlic, minced ¼ cup coconut milk COOKING INSTRUCTIONS: In a large resealable bag, place the pork. In a medium bowl, whisk the next 5 ingredients (garlic through sage) and pour over the meat. Seal bag and place in the refrigerator for at least 2 hours. Preheat oven to 375 degrees. In a skillet over medium heat, heat coconut oil. To the oil, add the pork and cook for 2 minutes on each side to brown. Place in a baking dish and cover with aluminum foil. Place in oven and bake for 30 to 35 minutes, until meat reaches desired level of doneness. Allow to cool and slice. In a large blender, blend the remaining ingredients with sea salt and freshly ground black pepper to taste until smooth. Serve sliced tenderloin with mash. SERVING SUGGESTION: Garlicky sauteed spinach. 21 Day Knockout Dinners Winter 2018 Page 26 of 70

27 21 Day Knockout Dinners Winter 2018 Page 27 of 70

28 Day 8: Pistachio Citrus Salmon with Brussels Sprouts Day 9: Fried Zucchini Burgers Day 10: Cabbage and Pork Stir Fry Day 11: Chicken Lettuce Wraps with Butternut Cream Sauce Day 12: Asian Kale and Shrimp Stew Day 13: Roasted Kielbasa with Red Onion and Purple Potatoes Day 14: Cumin Beef with Cauliflower Rice 21 Day Knockout Dinners Winter 2018 Page 28 of 70

29 MEAT/POULTRY/SEAFOOD Sockeye salmon filets (4 medium) [D1] Shrimp, peeled and deveined (1 pound) [D2] Pork chops (2 pounds) [D3] Skinless boneless chicken breast (1 pound) [D4] Lean ground beef (2 pounds) [D5, D7] Turkey kielbasa (2 links) [D6] CONDIMENTS Coconut oil [D1, D2, D3, D5, D7] Olive oil [D1] **[D2, D5] Ghee [D6] Sesame oil [D7] **Balsamic vinegar [D2, D5] SPICES Sea salt (keep on hand) Freshly ground black pepper (keep on hand) Onion powder [D1, D2] Dried oregano [D2] Cumin [D2, D3, D4, D7] Garlic powder [D2, D5] Paprika [D4] Dried thyme [D5] Fennel seeds [D6] DAIRY/DAIRY CASE Unsweetened coconut milk (2 cups) [D1] Eggs (1) [D5] PRODUCE Orange (1 large) [D1] Brussels sprouts (1 pound) [D1] Yellow onion (1 medium) [D2] Garlic (11 cloves) [D2, D3, D4, D6, D7] **[D6] Lemons (2 medium, 1 large) [D2, D6] Kale (4 cups) [D2] Sweet potato (2 medium) [D2] Green onion (1 bunch) [D2] Cilantro (1 large bunch) [D2, D4, D7] Flat leaf parsley (1 bunch) [D3,D6] Red onion (1 medium, 2 small) [D3, D6] Cabbage (1 large head) [D3] Basil (1 small bunch) [D4] Shredded carrot (1/3 cup) [D4] Romaine lettuce (1 medium head) [D4] Butternut squash (1 small) [D4] Shallot (1 small) [D4] Zucchini (1 medium) [D5] Avocado (1 large) [D5] Purple potatoes (1 pound) [D6] Lime (1 medium) [D7] Cauliflower (1 large head) [D7] **[D1, D3] **Mixed leafy greens [D2, D5] **Broccoli [D3, D7] **Parsnips [D4] **Spinach [D4] **Turnips [D5] **Green beans [D6] CANNED GOODS Diced tomato (2 14oz cans) [D2] Low sodium chicken broth (1 quart and 1/2 cup) [D2, D4] Unsweetened full fat coconut milk (1 14oz can) [D2, D3, D4] DRY GOODS Almond meal (1 cup) [D1] Pistachios (1 cup) [D1] Almond flour (1 cup) [D5] SHOPPING LIST LEGEND ** = Serving Suggestions Purchase these ingredients if you are following our suggested side dishes. Purchase the quantity to meet your family s needs. [R1] [R7] = Recipe 1, Recipe 2, Recipe 3, etc Each recipe is assigned a Recipe which corresponds to the shopping list. This is handy if you need to alter any recipes or omit a certain recipe from the menu. 21 Day Knockout Dinners Winter 2018 Page 29 of 70

30 Recipe 8 Serves 4 Prep Time: 15 minutes Cook Time: 30 minutes 2 cups unsweetened coconut milk 1 cup almond meal 1 cup chopped pistachios 1 tablespoon orange zest ½ teaspoon dried oregano Sea salt and freshly ground black pepper, to taste 1 large orange, juiced 1 teaspoon onion powder 4 medium sockeye salmon fillets 4 tablespoons coconut oil 1 tablespoon olive oil 1 pound brussels sprouts, halved COOKING INSTRUCTIONS: In a shallow bowl, add coconut milk. In a separate bowl, add the next 7 ingredients (almond meal through onion powder) and stir to combine. Coat each fillet with coconut milk, then dredge in the pistachio mixture covering each fillet well. Set aside to rest for at least 10 minutes. Preheat skillet to medium-high heat. Add the coconut oil to the skillet. In a medium bowl, toss together Brussels sprouts, sea salt, pepper and olive oil, coating well. Toss into the skillet and cook for 10 minutes. In the same skillet with the Brussels cook the salmon on each side for at least 3 minutes, until a nice crust forms. Remove from the skillet and serve with the Brussels sprouts. SERVING SUGGESTION: Faux-tatoes. 21 Day Knockout Dinners Winter 2018 Page 30 of 70

31 Recipe 9 Serves 4 Prep Time: 15 minutes Cook Time: 30 minutes 1 tablespoon coconut oil 1 medium onion, chopped 3 cloves garlic, minced 1 pound peeled and deveined shrimp Sea salt and freshly ground black pepper, to taste 1 teaspoon dried oregano 1 teaspoon ground cumin 2 medium lemons, juiced, divided 4 cups chopped kale 2 cups cubed sweet potato 1 1/2 cups canned diced tomatoes 1/2 cup chopped green onions 1/2 cup chopped cilantro 1/4 teaspoon garlic powder 1/2 teaspoon onion powder 1 quart low sodium chicken broth 1/2 cup unsweetened canned coconut milk COOKING INSTRUCTIONS: In a large pot over medium-high heat, heat coconut oil. To the skillet, add onion, garlic and shrimp and cook until onion has softened and shrimp are opaque. Season the shrimp with the next 3 ingredients (salt and pepper through cumin). Pour half of the lemon juice over the shrimp mixture. Add the kale through the onion powder. Stir to combine and cook until the kale is wilted. Stir in the chicken broth and bring to a simmer. Cook for 15 minutes and then stir in the coconut milk and remaining lemon juice and serve. SERVING SUGGESTION: Leafy green salad with Leanne s Basic Vinaigrette. 21 Day Knockout Dinners Winter 2018 Page 31 of 70

32 Recipe 10 Serves 4 Prep Time: 10 minutes Cook Time: 35 minutes 2 pounds pork chops, trimmed Sea salt and freshly ground black pepper, to taste 3 tablespoons chopped parsley 1 teaspoon ground cumin 1 tablespoon coconut oil 2 garlic cloves, minced 2 tablespoons full fat unsweetened coconut milk 1 medium red onion, sliced thin 1 large head cabbage, chopped COOKING INSTRUCTIONS: In a large bowl, add chops. Coat chops well with salt, pepper, parsley, cumin and coconut oil. In a large skillet, over medium-high heat, add the chops and cook for 2 to 3 minutes per side, until pork is cooked through. Remove pork and allow to cool. Reduce heat to medium-low, and add garlic. Continue to cook until garlic softens, about 30 seconds. Reduce heat to low, and add remaining ingredients (coconut milk through cabbage) and mix well. Let simmer for 20 to 25 minutes, until vegetables are tender. To the vegetable mixture, add the chops toss and serve. SERVING SUGGESTION: Cauli-rice and steamed broccoli. 21 Day Knockout Dinners Winter 2018 Page 32 of 70

33 Recipe 11 Serves 4 Prep Time: 15 minutes (+ 1 hour marinating time) Cook Time: 20 minutes 1/2 cup low sodium chicken broth 2 tablespoons chopped basil 1 teaspoon ground cumin 1/2 teaspoon paprika Sea salt and freshly ground black pepper, to taste 2 cloves garlic, minced 1 (1-pound) skinless chicken breast 1/3 cup shredded carrot 4 large romaine lettuce leaves 1 cup cubed and cooked butternut squash 1/4 cup unsweetened canned coconut milk 1 small shallot, chopped 2 tablespoons chopped cilantro COOKING INSTRUCTIONS: To a large bowl, add first 6 ingredients (broth through garlic) and mix well. Add chicken and coat with the marinade. Cover bowl and marinate overnight in the refrigerator or at room temperature for 1 hour. Preheat a grill pan or skillet to medium-high heat. Grill the marinated chicken for 10 minutes per side or until cooked through. Remove from grill; chop and set aside. Layer chicken and carrot on wraps or lettuce leaves. In a blender, blend the remaining ingredients with sea salt and freshly ground black pepper until smooth. Drizzle sauce over the wrap filling, fold wraps and serve. SERVING SUGGESTION: Mashed parsnips and sauteed spinach. 21 Day Knockout Dinners Winter 2018 Page 33 of 70

34 1 pound lean ground beef ½ teaspoon garlic powder Sea salt and freshly ground black pepper to taste ½ teaspoon dried thyme 1 cup almond flour 1 medium zucchini, thickly sliced 1 medium egg, beaten 3 tablespoons coconut oil 1 large avocado, peeled, pitted and sliced Recipe 12 Serves 4 Prep Time: 15 minutes Cook Time: 25 minutes COOKING INSTRUCTIONS: Heat grill to medium heat. In a medium bowl, mix the first 4 ingredients (beef through thyme). Form meat into patties. Place patties on grill or on the stovetop in a skillet and cook for 5 minutes on each side, until meat reaches desired level of doneness. In a large bowl, mix the almond flour with salt and pepper to taste. In a small bowl add the egg and salt and pepper to taste. Coat zucchini slices in the egg mixture, then dredge in the almond mixture and set aside. In a large skillet over medium heat, heat coconut oil. To the skillet, add the zucchini and cook for 5 minutes on each side, until crispy on the outside and tender on the inside. Layer fried zucchini, burger and avocado and serve. SERVING SUGGESTION: Turnip fries and leafy green salad with Leanne s Basic Vinaigrette. 21 Day Knockout Dinners Winter 2018 Page 34 of 70

35 Recipe 13 Serves 4 Prep Time: 10 minutes Cook Time: 30 minutes 2 tablespoons ghee, melted 2 turkey kielbasa, sliced 2 small red onions, cubed 2 cloves garlic, minced 1 pound purple potatoes, cubed Sea salt and freshly ground black pepper, to taste 1 large lemon, juiced 1/2 teaspoon fennel seeds 1/2 cup chopped flat leaf parsley COOKING INSTRUCTIONS: Preheat oven to 375 degrees. On a large sheet pan toss together all the ingredients EXCEPT the kielbasa. Roast in the oven for 20 to 30 minutes, or until the potatoes are slightly tender and then add in the kielbasa and continue to cook for another 10 to 15 minutes. Serve hot. SERVING SUGGESTION: Garlicky green beans. 21 Day Knockout Dinners Winter 2018 Page 35 of 70

36 Recipe 14 Serves 4 Prep Time: 15 minutes Cook Time: 20 minutes 1 tablespoon coconut oil 1 pound lean ground beef Sea salt and freshly ground black pepper, to taste 2 cloves garlic, minced 1 tablespoon cumin 1 tablespoon lime juice 1 large head cauliflower, cut into florets 1 tablespoon plain sesame oil ¼ cup chopped cilantro COOKING INSTRUCTIONS: In a large skillet over medium heat, heat coconut oil. To the oil, add the next 5 ingredients (beef through lime juice) and cook for 15 to 20 minutes, until the beef is cooked through. In a food processor, pulse the cauliflower until cauliflower is a rice consistency. In a large skillet over medium heat, heat sesame oil. To the oil, add the cauliflower and cook for 3 to 5 minutes until tender. Serve beef over cauliflower rice and sprinkle with cilantro. Serve warm. SERVING SUGGESTION: Steamed broccoli. 21 Day Knockout Dinners Winter 2018 Page 36 of 70

37 21 Day Knockout Dinners Winter 2018 Page 37 of 70

38 Day 15: Parsley and Citrus Turkey Skillet Day 16: Creamy Texas Beef Stew Day 17: Roasted Honey Sesame Chicken Day 18: Curry Steak and Honey Basil Apples Day 19: Ginger Orange Stir Fry Day 20: Pork and Beef Meatloaf with Honey Tomato Glaze Day 21: Creamy Coconut Seafood Chowder 21 Day Knockout Dinners Winter 2018 Page 38 of 70

39 MEAT/POULTRY/SEAFOOD Boneless skinless turkey breast (1 pound) [D1] Strip steak (1 pound) [D2] Boneless skinless chicken breast (1 pound) [D3] Beef steak, your choice (2 cups) [D4] Boneless skinless chicken breasts (2 large) [D5] Ground beef (1 pound) [D6] Ground pork (1 pound) [D6] Firm fleshed white fish (1/2 pound) [D7] Raw clams (1/2 pound) [D7] CONDIMENTS Coconut oil [D1, D4, D6, D7] Apple cider vinegar [D1, D6] Avocado oil [D1] Coconut aminos [D1, D3, D5] Honey [D1, D3, D4, D5, D6] Sesame oil [D3, D5] **Olive oil [D2, D7] **Balsamic vinegar [D2, D7] SPICES Sea salt (keep on hand) Freshly ground black pepper (keep on hand) Cumin [D2] Sesame seeds [D3] Curry powder [D4] Dried thyme [D6] PRODUCE Baby kale (4 cups) [D1] Parsley (1 small bunch) [D1, D7] Apple (1 large, 1 small) [D1, D4] Lemon (1 medium) [D1] Yellow onion (2 large, 2 small, 1 medium) [D2, D4, D5, D6, D7] Garlic (8 cloves) [D2, D3, D4, D6, D7] Cabbage (1 small head) [D2] Purple potatoes (2 cups) [D2] Portabella mushrooms (1/2 pound) [D3] Red onion (1 large) [D3] Cauliflower (3 small heads, 1 large head) [D3, D4, D5, D7] **[D1, D6] Lime (1 medium) [D4] Basil (1 bunch) [D4] Kale (3 cups) [D5] Gingerroot (1 medium piece) [D5] Orange (1 large) [D5] Cilantro (1 small bunch) [D6] Shallots (2 large) [D7] Thyme (3 sprigs) [D7] Celery (2 large stalks) [D7] **Broccoli [D1, D5] **Mixed leafy greens [D2, D7] **Zucchini [D3] **Brussels sprouts [D3] **Spinach [D4] **Green beans [D6] DAIRY/DAIRY CASE Egg (1 large) [D6] CANNED GOODS Fire roasted tomatoes (2 14-oz cans) [D2] Full fat unsweetened coconut milk (7 14-oz cans) [D2, D4, D7] Low sodium beef broth (3 1/4 cups) [D2, D4] Tomato puree (2 tablespoons) [D6] Low sodium chicken broth (2 cups) [D7] DRY GOODS Almond flour (2 tablespoons) [D6] Arrowroot powder (2 tablespoons) [D7] SHOPPING LIST LEGEND ** = Serving Suggestions Purchase these ingredients if you are following our suggested side dishes. Purchase the quantity to meet your family s needs. [R1] [R7] = Recipe 1, Recipe 2, Recipe 3, etc Each recipe is assigned a Recipe which corresponds to the shopping list. This is handy if you need to alter any recipes or omit a certain recipe from the menu. 21 Day Knockout Dinners Winter 2018 Page 39 of 70

40 Recipe 15 Serves 4 Prep Time: 10 minutes Cook Time: 15 minutes 1 tablespoon coconut oil 1 (1-pound) boneless, skinless turkey breast, cubed Sea salt and freshly ground black pepper, to taste 4 cups baby kale ¼ cup chopped parsley 1 cup sliced apples ¼ cup apple cider vinegar 2 teaspoons avocado oil 2 tablespoons coconut aminos 2 teaspoons honey 1 teaspoon grated lemon zest COOKING INSTRUCTIONS: In a large skillet over medium heat, heat coconut oil. To the oil, add the turkey and salt and pepper. Cook for 10 minutes, until turkey is cooked through. Add the next 3 ingredients (kale through apples). In a small bowl, whisk together the remaining ingredients with sea salt and freshly ground black pepper to taste. Pour dressing over the mixture, toss and serve. SERVING SUGGESTION: Cauli-rice and steamed broccoli. 21 Day Knockout Dinners Winter 2018 Page 40 of 70

41 Recipe 16 Serves 4 Prep Time: 10 minutes Cook Time: 25 minutes 1 pound strip steak, cubed 1 large onion, chopped 2 cloves garlic, minced 1 cup chopped cabbage 2 cups cubed purple potatoes 2 (14-ounce) cans fire roasted tomatoes Sea salt and freshly ground black pepper, to taste 2 cups full fat unsweetened coconut milk 3 cups low sodium beef broth, (or use bone broth) 1 tablespoon ground cumin COOKING INSTRUCTIONS: In a large pot over medium heat, add the beef, onion and garlic. Cook for 5 minutes, until brown. To the pot, add the remaining ingredients, cover and reduce heat to low. Cook for 20 to 30 minutes, until beef is cooked through and vegetables are tender. Serve warm. SERVING SUGGESTION: Mixed leafy green salad with Leanne s Basic Vinaigrette. 21 Day Knockout Dinners Winter 2018 Page 41 of 70

42 Recipe 17 Serves 4 Prep Time: 15 minutes Cook Time: 40 minutes 1 pound boneless skinless chicken breast, cubed ½ pound baby portabella mushrooms 1 large red onion, cut into wedges 2 cups cauliflower florets ¼ cup coconut aminos 1 tablespoon sesame oil 2 teaspoons sesame seeds 1 tablespoon honey 1 clove garlic, minced Sea salt and freshly ground black pepper, to taste COOKING INSTRUCTIONS: Preheat oven to 375 degrees. In a large bowl, toss all the ingredients until well coated. Place the chicken mixture on a sheet pan. Place the sheet pan in the oven and roast for 20 minutes, then flip the mixture and continue to cook for 20 minutes, until chicken is cooked through and vegetables are tender. Serve warm. SERVING SUGGESTION: Zoodles and sauteed Brussels sprouts. 21 Day Knockout Dinners Winter 2018 Page 42 of 70

43 Recipe 18 Serves 4 Prep Time: 10 minutes Cook Time: 20 minutes Large head cauliflower, cut into florets 1 tablespoon coconut oil 2 cups chopped beef steak of choice 1 small onion, chopped 2 cloves garlic, minced ¼ cup full fat, unsweetened coconut milk ¼ cup low sodium beef broth, (or use bone broth) Sea salt and freshly ground black pepper, to taste 1 tablespoon curry powder 2 teaspoons honey 1 teaspoon ground lime zest 1 small apple, diced ¼ cup chopped basil COOKING INSTRUCTIONS: In a food processor, blend cauliflower until it reaches a rice-like consistency. In a large skillet over medium heat, heat oil. To the oil, add the steak, onion and garlic. Cook for 5 minutes, until steak is brown. To the skillet, add the cauliflower. In a medium bowl, whisk together the next 6 ingredients (coconut milk through lime zest) and pour over the steak mixture. Stir and cook for 5 to 10 minutes, until steak reaches desired level of doneness and vegetables are tender. To the mix, add the remaining ingredients, stir and serve warm. SERVING SUGGESTION: Garlicky sauteed spinach. 21 Day Knockout Dinners Winter 2018 Page 43 of 70

44 Recipe 19 Serves 4 Prep Time: 10 minutes Cook Time: 15 minutes 2 large boneless, skinless chicken breasts, cubed 1 large onion, cut into wedges 2 cups cauliflower florets 3 cups chopped kale Sea salt and freshly ground black pepper, to taste 1 tablespoon grated ginger 2 teaspoons grated orange ¼ cup coconut aminos 1 teaspoon honey 1 tablespoon plain sesame oil COOKING INSTRUCTIONS: In a large bowl, toss the first 9 ingredients (chicken through honey). In a large skillet over medium heat, heat sesame oil. To the oil, add the contents of the bowl and stir. Cook for 10 to 15 minutes, until chicken is cooked through and vegetables are tender. Serve warm. SERVING SUGGESTION: Steamed broccoli. 21 Day Knockout Dinners Winter 2018 Page 44 of 70

45 Recipe 20 Serves 4 Prep Time: 15 minutes Cook Time: 1 hour 1 pound ground beef 1 pound ground pork 1 large egg, beaten 2 tablespoons almond flour Sea salt and freshly ground black pepper, to taste 1 medium onion, chopped 2 cloves garlic, minced 1 tablespoon chopped cilantro 1 teaspoon dried thyme ½ tablespoon coconut oil 2 tablespoons tomato puree 1 teaspoon apple cider vinegar 2 teaspoons honey COOKING INSTRUCTIONS: Preheat oven to 375 degrees. In a large bowl, mix the first 9 ingredients (beef through thyme). Oil a loaf pan with coconut oil. Empty the contents of the bowl into the pan. In a small bowl, mix the remaining ingredients with sea salt and freshly ground black pepper to taste. Pour tomato sauce over meatloaf and cover. Place loaf pan in the oven and bake for 45 minutes. Uncover pan and cook for 15 minutes, until top is brown and the center is cooked through. Slice and serve warm. SERVING SUGGESTION: Faux-tatoes and sauteed green beans. 21 Day Knockout Dinners Winter 2018 Page 45 of 70

46 Recipe 21 Serves 4 Prep Time: 15 minutes Cook Time: 40 minutes 2 tablespoons coconut oil 2 large shallots, chopped 1 small onion, chopped 1 clove garlic, minced 1 tablespoon fresh thyme 2 large stalks celery, chopped 3 cups cauliflower florets Sea salt and freshly ground black pepper, to taste 2 tablespoons arrowroot flour 4 cups full fat, unsweetened coconut milk 1/2 pound firm fleshed white fish, cubed 1/2 pound raw clams 2 cups low sodium chicken broth ¼ cup chopped parsley COOKING INSTRUCTIONS: In a large pot, heat the coconut oil. To the oil, add the shallots, onion and garlic. Cook for 5 minutes, until the veggies start to soften. To the veggie mixture, add the remaining ingredients and stir. Cover pot and reduce heat to low. Simmer for 35 minutes, until the seafood is cooked through and vegetables are tender. Serve warm. SERVING SUGGESTION: Mixed leafy green salad with Leanne s Basic Vinaigrette. 21 Day Knockout Dinners Winter 2018 Page 46 of 70

47 21 Day Knockout Breakfasts Winter 2018 Page 47 of 70

48 Breakfast 1: Almond Pancakes with Berries and Bacon Breakfast 2: Sausage and Cauliflower Hash Breakfast 3: Green Smoothie with Chicken Sausage Breakfast 4: BLA Breakfast Sandwich Breakfast 5: Ground Chicken and Sweet Potato Breakfast Breakfast 6: Broccoli and Chicken Breakfast Wraps Breakfast 7: Spanish Breakfast Bake 21 Day Knockout Breakfasts Winter 2018 Page 48 of 70

49 Recipe 1 Serves 4 Prep Time: 10 minutes Cook Time: 15 minutes 2 large very ripe bananas, mashed 4 large eggs 2 tablespoons almond flour 2 teaspoons ground cinnamon 2 teaspoons vanilla Pinch of sea salt 3 tablespoons coconut oil 1 pound nitrate free bacon 1 cup berries, fresh or frozen COOKING INSTRUCTIONS: Preheat oven to 375 degrees. In a large mixing bowl, mix the first 6 ingredients (bananas through salt), until smooth. In a large skillet over medium heat, heat the coconut oil. To the oil, add 1/4 cup of the pancake mix. Cook for 3 to 4 minutes on each side, until each side is golden brown and pancakes fluff up. On a large baking sheet, place the bacon in a single layer. Place the bacon in the oven and bake for 5 to 10 minutes per side, until bacon is crisp and light brown. Transfer bacon to a paper towel lined plate and allow to cool. Top pancakes with berries and serve with bacon. 21 Day Knockout Breakfasts Winter 2018 Page 49 of 70

50 Recipe 2 Serves 4 Prep Time: 10 minutes Cook Time: 25 minutes 1 pound additive free ground sausage 1 clove garlic, minced 1 large shallot, chopped 1 large stalk celery, chopped 2 cups cauliflower florets Sea salt and freshly ground black pepper, to taste 1 teaspoon minced thyme 1 teaspoon minced oregano COOKING INSTRUCTIONS: In a large skillet over medium heat, add sausage, garlic and shallot. Cook for 5 minutes, until sausage is brown. To the sausage mixture, add the next 5 ingredients (celery through oregano) and stir. Cook for 5 to 10 minutes, until sausage is cooked through and vegetables are tender. Serve warm. 21 Day Knockout Breakfasts Winter 2018 Page 50 of 70

51 2 cups unsweetened coconut milk 1 large apple, cored and sliced 2 cups spinach 1 cup chopped kale 1/2 banana, frozen 1/2 teaspoon ginger 4 large additive free chicken sausage links Recipe 3 Serves 4 Prep Time: 5 minutes Cook Time: 15 minutes COOKING INSTRUCTIONS: Preheat oven 400 degrees. In a blender, place the first 6 ingredients (coconut milk through ginger). Blend until smooth and pour into 4 glasses. On a large baking sheet, place the sausage and put in the oven. Bake for 15 minutes, until sausage is cooked through and warm. Serve with smoothies. 21 Day Knockout Breakfasts Winter 2018 Page 51 of 70

52 Recipe 4 Serves 4 Prep Time: 10 minutes Cook Time: 15 minutes 8 medium Portobello mushroom caps 2 teaspoons olive oil Sea salt and freshly ground black pepper, to taste 16 slices nitrate free, cooked bacon 4 cups baby arugula 1 large avocado, peeled, pitted and sliced COOKING INSTRUCTIONS: Preheat oven to 375 degrees. Season each side of the mushroom caps with the olive oil and salt and pepper and place on a large baking sheet. Place in the oven and bake for 5 to 10 minutes, until mushroom is tender. Layer one mushroom cap, bacon, arugula, avocado and another mushroom cap and serve. 21 Day Knockout Breakfasts Winter 2018 Page 52 of 70

53 Recipe 5 Serves 4 Prep Time: 10 minutes Cook Time: 25 minutes 1 tablespoon coconut oil 1 pound ground chicken 1 large shallot, chopped Sea salt and freshly ground black pepper, to taste 2 cups cubed sweet potato 1 teaspoon ground cinnamon 2 teaspoons minced thyme 3 tablespoons low sodium chicken broth, or use homemade COOKING INSTRUCTIONS: In a large skillet over medium heat, heat oil. To the skillet, add the chicken and shallot. Cook for 5 minutes, until chicken is brown. To a large baking dish, pour the chicken mixture. To the baking dish, add the remaining ingredients (sea salt to chicken broth) and stir. Place dish in the oven and bake for 25 minutes, until chicken is cooked through and vegetables are tender. Serve warm. 21 Day Knockout Breakfasts Winter 2018 Page 53 of 70

54 Recipe 6 Serves 4 Prep Time: 15 minutes Cook Time: 10 minutes 1 large head broccoli, cut into florets and steamed Sea salt and freshly ground black pepper, to taste 1 teaspoon grated lemon zest 1 tablespoon coconut oil 2 cups chopped chicken breast 4 large green leaf lettuce leaves 1 medium avocado, peeled, pitted and sliced COOKING INSTRUCTIONS: In a food processor, place the first 3 ingredients (broccoli through lemon zest). Pulse until smooth. In a medium skillet over medium heat, heat the oil. To the oil, add the chicken and sea salt and freshly ground black pepper to taste. Cook for 10 minutes, until chicken is cooked through. In the lettuce leaves, layer the broccoli hummus, chicken and avocado. Roll up the lettuce leaves and serve. 21 Day Knockout Breakfasts Winter 2018 Page 54 of 70

55 1 pound browned ground beef 2 cups chopped kale 1 small onion, chopped 1/4 cup chopped cilantro 1 large sweet potato, shredded Sea salt and freshly ground black pepper to taste 2 tablespoons lime juice 1 teaspoon grated lime zest Aluminum foil Recipe 7 Serves 4 Prep Time: 15 minutes Cook Time: 20 minutes COOKING INSTRUCTIONS: Preheat oven to 350 degrees. In a large bowl, mix all the ingredients. In a large baking dish, pour the contents of the bowl. Cover the baking dish with aluminum foil and place in the oven. Bake for 20 minutes, until sweet potato is tender and vegetables are cooked through. Uncover and bake for 5 minutes, until top is golden brown. Serve warm. 21 Day Knockout Breakfasts Winter 2018 Page 55 of 70

56 21 Day Knockout Lunches Winter 2018 Page 56 of 70

57 Lunch 1: Italian Sausage and Kale Skillet Lunch 2: Very Green Salad with Smoked Salmon Lunch 3: Spanish Chicken Soup Lunch 4: Bacon and Winter Veggie Cobb Salad Lunch 5: Beefy Stuffed Sweet Potatoes Lunch 6: Orange Asian Beef Salad Lunch 7: Greek Turkey Burgers 21 Day Knockout Lunches Winter 2018 Page 57 of 70

58 Recipe 1 Serves 4 Prep Time: 15 minutes Cook Time: 20 to 27 minutes 2 tablespoons coconut oil 2 cups chopped kale 1 clove garlic, minced 1/2 teaspoon crushed red pepper flakes 1 (14.5 ounce) can diced tomatoes 1 tablespoon balsamic vinegar 2 teaspoons dried oregano 2 Italian sausage links, sliced Sea salt and freshly ground black pepper, to taste COOKING INSTRUCTIONS: In a large skillet over medium heat, melt the coconut oil. To the skillet, add the kale and garlic. Cook for 10 minutes, until tender. Stir in next 4 ingredients (red pepper flakes through oregano). Cook for 5 to 10 minutes, until the mixture starts to bubble and thicken. Add the sausage, season with salt and pepper and continue to cook for 5 to 7 minutes, until sausage is cooked through and vegetables are tender. Remove from heat and serve. 21 Day Knockout Lunches Winter 2018 Page 58 of 70

59 Recipe 2 Serves 4 Prep Time: 15 minutes Cook Time: N/A 3 cups baby spinach 2 cups microgreens 1 cup shredded purple cabbage 1 cup chopped green onions 1/4 cup chopped parsley 2 cups packed arugula 1 clove garlic, peeled Zest and juice of 1 medium lemon 1/4 cup coconut oil, melted Sea salt and freshly ground black pepper, to taste 4 (6 ounce) cooked skinless salmon fillets COOKING INSTRUCTIONS: In a large serving bowl, toss together first 5 ingredients (spinach through parsley) and set aside. In a food processor, place next 5 ingredients (arugula through salt and pepper). Puree until almost smooth. Drizzle mixture over the salad and toss well to coat. Serve salmon fillets over the salad. 21 Day Knockout Lunches Winter 2018 Page 59 of 70

60 Recipe 3 Serves 4 Prep Time: 10 minutes Cook Time: 25 to 28 minutes 2 tablespoons coconut oil 1 large onion, chopped 3 cloves garlic, minced 1 medium jalapeno, seeded and chopped 1 1/2 quarts low sodium chicken broth 1 teaspoon ground cumin 1/2 teaspoon chili powder 1 teaspoon smoked paprika Sea salt and freshly ground black pepper, to taste 2 medium limes, juiced 2 (6 ounce) boneless skinless chicken breast halves, cooked and chopped 1 cup chopped cilantro 2 medium avocados, pitted, peeled and sliced COOKING INSTRUCTIONS: In a large saucepan over medium heat, melt the coconut oil. Add the onion, garlic and jalapeno and cook for 5 minutes, until soft. Stir in the next 5 ingredients (broth through salt and pepper). Bring mixture to a boil then reduce heat and simmer for 15 minutes. Stir in the remaining ingredients (lime juice through avocados) cook for 5 to 8 minutes, until the soup is heated through and vegetables are tender. Remove from heat and serve. 21 Day Knockout Lunches Winter 2018 Page 60 of 70

61 Recipe 4 Serves 4 Prep Time: 10 minutes Cook Time: 13 to 15 minutes 1 pound bacon, chopped 2 heads romaine lettuce, chopped 8 large eggs, hard-boiled, peeled and chopped 2 large avocados, peeled, pitted and sliced 1 cup cubed and steamed butternut squash 1 large parsnip, diced 1/4 cup extra virgin olive oil 1/2 cup red wine vinegar 1 tablespoon honey 2 tablespoons coconut aminos 1/2 tablespoon minced garlic Sea salt and freshly ground black pepper, to taste COOKING INSTRUCTIONS: In a large skillet, cook bacon over medium heat until dark brown and very crispy, 13 to 15 minutes. Remove the bacon, drain on a paper towel lined plate and set aside. In a large bowl, combine the next 5 ingredients (romaine lettuce through parsnip). In a small bowl, whisk the remaining ingredients (olive oil through salt and pepper), and pour over the salad. Top the salad with the bacon and serve. 21 Day Knockout Lunches Winter 2018 Page 61 of 70

62 Recipe 5 Serves 4 Prep Time: 15 minutes Cook Time: 47 to 58 minutes 4 medium sweet potatoes, cleaned and cut in half lengthwise 1 tablespoon coconut oil 1 small sweet onion, diced 1 clove garlic, minced 1 small red bell pepper, seeded and diced 1 small green bell pepper, seeded and diced 1 (6 ounce) can tomato paste pinch red pepper flakes 1 teaspoon Dijon mustard 1 pound lean ground beef Sea salt and freshly ground black pepper, to taste 1 tablespoon honey 2 tablespoons apple cider vinegar 1/4 cup water COOKING INSTRUCTIONS: Preheat the oven to 425 degrees. On a foil-lined baking sheet, place the potatoes cut side down. Bake for 30 minutes, until forktender. Remove from oven and allow to cool. Meanwhile, heat a large skillet over medium heat. Add coconut oil, onions, garlic, and bell peppers. Cook 2 to 3 minutes, until soft. Add tomato paste, red pepper flakes, and Dijon mustard, stirring well. Add ground beef and cook until browned, breaking up with a spatula. Once cooked through, add honey, apple cider vinegar, and water. Cover and cook on low 5 to 10 minutes, until liquid has evaporated. Once potatoes have cooled, scoop out potato flesh into a large bowl, and combine with hot meat mixture, stirring well to combine. Refill each potato skin with a portion of this mixture, and return to the oven to finish baking 10 to 15 minutes. 21 Day Knockout Lunches Winter 2018 Page 62 of 70

63 Recipe 6 Serves 4 Prep Time: 10 minutes Cook Time: 15 minutes 1 pound lean ground beef 1 tablespoon chili powder 1 tablespoon ground cumin Sea salt and freshly ground black pepper, to taste 1 cup low sodium beef broth 4 cups chopped Romaine lettuce 1 large green bell pepper, seeded, de-ribbed and sliced 1 cup chopped fennel 1/4 cup orange juice 1 tablespoon apple cider vinegar 2 tablespoons sesame oil 1 tablespoon sesame seeds COOKING INSTRUCTIONS: Heat a large skillet over medium heat until hot. Add ground beef; cook for 5 minutes or until browned. Add next 4 ingredients (chili powder through beef broth) then reduce skillet heat to low; simmer for 10 minutes or until most of the liquid has evaporated. Remove from heat, bring to room temperature then transfer to a large bowl. Add lettuce, bell pepper and fennel; toss to combine. In a small bowl, whisk together remaining ingredients (orange juice through sesame seeds). Pour mixture over salad. Toss well and serve. 21 Day Knockout Lunches Winter 2018 Page 63 of 70

64 Recipe 7 Serves 4 Prep Time: 15 minutes Cook Time: 10 minutes 1 1/2 pounds ground turkey 1 tablespoon lemon zest 1 small clove garlic, minced 1/2 teaspoon dried dill 1/4 cup coconut flour Sea salt and freshly ground black pepper, to taste 1/4 cup chopped green onions 2 tablespoons coconut oil 10 large Romaine lettuce leaves, halved crosswise 1 large ripe avocado, pitted, peeled and mashed COOKING INSTRUCTIONS: In a large bowl, place first 7 ingredients (ground turkey through green onions). Using your hands, blend thoroughly then form mixture into 4 to 6 round patties. Heat a large skillet over medium heat. To the skillet, add the coconut oil. Once oil is melted, add the turkey burgers and cook for 5 minutes on each side, until the center of the burger is no longer pink. To serve, layer a turkey burger and a portion of mashed avocado in each lettuce leaf. 21 Day Knockout Lunches Winter 2018 Page 64 of 70

65 21 Day Knockout Smoothies Winter 2018 Page 65 of 70

66 Smoothie 1: Popeye Berry Smoothie Smoothie 2: Chocolate Chip and Peach Smoothie Smoothie 3: Apple Crumble Smoothie Smoothie 4: Mango Blackberry Smoothie Smoothie 5: Peachy Kale Smoothie Smoothie 6: Berry Mint Smoothie Smoothie 7: Coffee Chip Smoothie 21 Day Knockout Smoothies Winter 2018 Page 66 of 70

67 Smoothie 1 Serves 1 1/2 cup unsweetened coconut milk 1/2 cup water (or more coconut milk) 1/2 cup frozen dark cherries 1/2 cup frozen spinach 2 scoops Perfect Paleo Protein (any flavor: unflavored, chocolate or vanilla) 2 scoops Saving Dinner Fibermender 3.0 (optional) 1 scoop Just Juiced Veggies (optional) INSTRUCTIONS: In a blender, place coconut milk, water, cherries, frozen spinach, Perfect Paleo Protein, Fibermender 3.0 and Just Juiced Veggies; blend until smooth and enjoy! It's ok to add a tad more milk or water, if a thinner smoothie is preferred. Smoothie 2 Serves 1 1/2 cup unsweetened almond milk ½ cup water (or more almond milk) 1/2 cup frozen peaches 1 tablespoon cacao nibs 2 scoops Perfect Paleo Protein (any flavor: unflavored, chocolate or vanilla) 2 scoops Saving Dinner Fibermender 3.0 (optional) 1 scoop Just Juiced Veggies (optional) INSTRUCTIONS: In a blender, place almond milk, water, peaches, cacao nibs, Perfect Paleo Protein, Fibermender 3.0 and Just Juiced Veggies; blend until smooth and enjoy! It's ok to add a tad more milk or water, if a thinner smoothie is preferred. 21 Day Knockout Smoothies Winter 2018 Page 67 of 70