27 Day Meal Plan. 27#of#Our#SIMPLEST#Recipes# Compiled Into One EASY To Use Guide#

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1 27 Day Meal Plan 27#of#Our#SIMPLEST#Recipes# Compiled Into One EASY To Use Guide# 1

2 » Who am I? My goal is to help you feel great about your body, your weight and your health. How exactly will I do that? I'll give you the best and most up to date nutrition tools and information. I believe anyone can safely and effectively shed unwanted fat by making a few simple changes. I know how you feel about dieting, because I've been there. My passion for nutrition started as a teenager. I was overweight and the daughter and granddaughter of Type 2 Diabetics. I was told I was doomed to suffer from the same health problems as the generations before me, but I was not willing to sit around and wait for this grim prediction to become a reality. So what did I do? I pored over every nutrition and diet book available in search of the answers to my family's weight and health problems. This led me to personally seek out doctors and health professionals that were using nutrition to get great results with their patients and clients. 2

3 I have since reached and maintained an ideal weight, have vibrant health and show no indication that hereditary conditions like diabetes will affect me. I am a wife and the mother of 2 beautiful boys. I strive to show not only my family how wonderful healthy living can be, but to share that information with every person who needs my help. More About Me... # # # # I'm a certified nutritionist and will share all of my food knowledge and thousands of delicious recipes with you. I'm an exercise specialist who has already helped over 500,000 people from around the world lose incredible amounts of weight and regain their health. As an international best-selling author, I have earned a reputation as the "go-to girl" when it comes to fat burning nutrition from several of the most popular fitness professionals around the globe. I co-founded Beyond Diet, an easy eating plan that you'll actually want to follow. Through community support, online tools and constant communication, our members have fit back into the clothes they love and changed the direction of their health. Learn More Here 3

4 » Introduction Thank you so much for choosing to use the 27 Day Meal Plan. I've done everything I could to make this the easiest and most delicious meal plan possible. I want to make sure you get the best results using this meal plan so please follow the 5 steps below: STEP #1 Look at "The Plan" on the next page so you can see the exact meals that you'll be eating over the next 27 days. You'll notice that the meals repeat themselves. This is because I people tend to do better when there is repetition in their diet rather then constant variety. Once you familiarize yourself with this chart. Go to step 2. STEP #2 Turn the page to "Week 1" where I show you exactly what you'll need from the grocery store in order to make this weeks meals. All you have to do is print this out or bring your PDF to the grocery store and get what you need to make this weeks meals. Then go to step 3. STEP #3 Turn the page again and you'll see "Day 1". This is your breakfast, lunch and dinner recipes for the day. All you have to do is follow along to these recipes and you'll be eating delicious, healthy and fat burning meals quickly and easily. After you go through all the meals in "Week 1" go to step 4. 4

5 STEP #4 As you'll see in the meal plan, "Day 7" is always a cheat day. This is because strict dieting never works in the long run. Instead, having a cheat (ore reward) day can help you stay consistent by allowing you a break from your regular meal plan. In addition, cheat days can help boost your metabolism helping you to actually lose fat faster! After your cheat day, go to step 5. STEP #5 Go to "Week 2" and repeat steps 2-4. Once you finish the 27 Day Meal Plan, feel free to repeat the entire cycle as many times as you like until you reach your goals! Thanks again and here's to your success! Isabel De Los Rios Let's get started with step 1 right now by turning the page. 5

6 Table of Contents»Who Am I? 2 Introduction 4 The Plan 7 Week 1 8 Day 1 12 Day 2 16 Day 3 20 Day 4 24 Day 5 28 Day 6 32 Week 2 36 Day 8 40 Day 9 44 Day Day Day Day Week 3 64 Day Day Day Day Day Day Week 4 92 Day Day Day Day Day Day

7 » The Plan Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Week 1 Breakfast Lunch Dinner Fiesta Scramble Red Pepper and Asparagus Quinoa Zucchini Meatball Skillet Chocolate Almond Butter Oats Avocado Greek Yogurt Chicken Mexican Lime Chicken Soup Easy Belgian Waffle Sweet Potato Hash Almond Butter Banana Smoothie Easy BLT Greek Beef Skillet Honey Dijon Chicken Italian Turkey Casserole Seasoned Salmon Greek Marinated Chicken Apple Cinnamon Pancakes Chicken Club Salad Deliciously Simple Burger Week 4 Week 3 Week 2 Breakfast Lunch Dinner Breakfast Lunch Dinner Breakfast Lunch Dinner Bacon Veggie Scramble Spicy Chicken Kale Bowl Chicken Noodle Soup Almond Butter Banana Smoothie Easy BLT Greek Marinated Chicken Fiesta Scramble Chicken & Asparagus Stir Fry Seasoned Salmon PB&J Smoothie Easy BLT Greek Marinated Chicken Bacon Veggie Scramble Red Pepper & Asparagus Quinoa Seasoned Salmon Sweet Potato Hash Avocado Greek Yogurt Chicken Deliciously Simple Burger Baked Apple & Almond Butter Oats Chicken Club Salad Deliciously Simple Burger Sweet Potato Hash Honey Dijon Chicken Mexican Lime Chicken Soup Baked Apple & Almond Butter Oats Spicy Chicken Kale Bowl Greek Marinated Chicken Easy Belgian Waffle Avocado Greek Yogurt Chicken Pesto Meatballs Fiesta Scramble Greek Ground Beef Skillet Cilantro Lime Steak Strips Almond Butter Banana Smoothie Easy BLT Italian Turkey Casserole Baked Apple & Almond Butter Oats Spinach, Beef & Cauliflower Stuffed Peppers Cilantro Steak Strips Apple Cinnamon Pancakes Chicken & Asparagus Stir Fry Pesto Meatballs Bacon Veggie Scramble Honey Dijon Chicken Chicken Noodle Soup Sweet Potato Hash Greek Ground Beef Skillet Italian Turkey Casserole Baked Apple & Almond Butter Oats Spinach, Beef & Cauliflower Stuffed Peppers Chicken Noodle Soup Apple Cinnamon Pancakes Chicken Club Salad Zucchini Meatball Skillet CHEAT DAY 7

8 Week 1 8

9 » Breakfast Fiesta Scramble o! Eggs o! Bell Pepper o! Cheddar Cheese o! Onion o! Coconut Oil o! Salsa o! Salt and Pepper Week 1 Shopping List Chocolate Almond Butter Oatmeal o! Quick oats o! Protein powder o! Almond butter o! Banana Easy Belgian Waffle o! Almond flour o! Eggs o! Almond milk o! Vanilla extract o! Coconut flour o! Baking soda Sweet Potato Hash o! Sweet potato o! Bell pepper o! Onion o! Garlic o! Coconut oil Banana & Almond Butter Smoothie o! Frozen banana o! Almond butter o! Vanilla extract o! Almond milk Apple Cinnamon Pancakes o! Coconut flour o! Almond flour o! Baking soda o! Salt o! Cinnamon o! Nutmeg o! Eggs coconut milk o! Maple syrup o! Coconut oil o! Apple 9

10 » Lunch Roasted Red Pepper & Asparagus Quinoa o! Quinoa o! Asparagus o! Garlic o! Red pepper Week 1 Shopping List Avocado & Greek Yogurt Chicken o! Chicken breast o! Greek yogurt o! Paprika o! Cayenne pepper o! Garlic Easy BLT o! Nitrate-free bacon o! Romaine lettuce o! Canyon Bake House Gluten- Free Bread Greek Ground Beef Skillet o! Coconut oil o! Ground beef o! Onion o! Garlic o! Oregano o! Parsley o! Kale o! Olives o! Feta cheese Honey Dijon Chicken o! Chicken breast o! Dijon mustard o! Honey o! Red wine vinegar Chicken Club Salad o! Chicken breast o! Nitrate-free bacon o! Tomatoes o! Onion o! Celery o! Greek yogurt 10

11 » Week 1 Shopping List Dinner Zucchini Meatball Skillet o! Coconut oil o! Onion o! Ground beef o! Onion powder o! Garlic powder o! Oregano o! Zucchini o! Tomatoes Mexican Lime Chicken Soup o! Limes o! Chicken breast o! Coconut oil o! Onion o! Garlic o! Jalapeno o! Chicken broth o! Mexican oregano o! Avocado Seasoned Salmon o! Salmon Fillet o! Garlic powder o! Dried basil o! Butter Italian Turkey Casserole o! Spaghetti squash o! Ground turkey o! Shredded mozzarella o! Tomato Sauce o! Oregano o! Thyme o! Basil o! Garlic Greek Marinated Chicken o! Chicken (breast or thighs) o! Greek yogurt o! Extra virgin olive oil o! Lemon juice o! Garlic o! Oregano Deliciously Simple Burger o! Ground Beef o! Paprika o! Garlic powder o! Onion powder o! Cayenne pepper (optional) 11

12 Day 1 12

13 Breakfast Fiesta Scramble 2 Servings! 1 tsp coconut oil! 1/4 cup onion, chopped! 1/4 cup bell peppers, chopped! 1 jalapeño pepper, seeded and chopped! 3 eggs, lightly beaten! 2 oz shredded raw cheddar cheese (optional)! Sea salt and pepper, to taste! 2 Tbsp salsa Heat coconut oil in a skillet over medium heat. Add onion and peppers, and sauté until tender. Pour lightly beaten eggs over the mixture in the skillet. Sprinkle with cheese, and season with salt and pepper. Continue to cook over medium heat, stirring occasionally, until the eggs are completely set. Serve with salsa. 13

14 Lunch Roasted Red Pepper & Asparagus Quinoa 2 Servings! 1/2 cup quinoa, uncooked! 1 cup water! 3/4 cup chopped asparagus! 1 tsp coconut oil! 1 tsp minced garlic! 1/4 cup roasted red peppers, diced! Sea salt and pepper, to taste Combine quinoa and water in a medium saucepan. Bring to a boil. Cover and reduce heat. Simmer for minutes, until all liquid has been absorbed. Remove from heat, and set aside. Heat oil in a sauce pan over low to medium heat. Add asparagus and garlic, and sauté until crisp tender. Stir in the quinoa and red peppers. Heat through. 14

15 Dinner Zucchini Meatball Skillet 4 Servings! 1 Tbsp coconut oil! 1/2 onion, diced! 1 lb ground beef! 1 1/2 tsps + 1 tsp garlic powder! 1 1/2 tsps + 1 tsp onion powder! 1 tsp + 1 tsp oregano! 1/4 tsp sea salt! 1/4 tsp black pepper! 2 zucchinis, diced! 2 tomatoes, diced Heat coconut oil in a skillet over medium-high heat. Add onions and sauté until translucent. Meanwhile, combine ground beef, 1 teaspoon garlic powder, 1 teaspoon onion powder, and 1 teaspoon oregano in a bowl. Use hands to mix well and make small meatballs. Add them to the pan and cook for about 10 minutes, stirring and flipping to cook evenly. When meatballs are cooked, add zucchini, tomatoes, and seasonings to skillet. Cover and reduce heat to medium. Cook for about 10 minutes, stirring occasionally, until vegetables are tender. 15

16 Day 2 16

17 Breakfast Chocolate Almond Butter Banana Oatmeal 1 Serving! 1/2 cup old-fashioned oats! 1 cup almond milk! 1 scoop protein powder! 1 Tbsp Almond Butter! 1/2 banana, sliced Combine oats and almond milk in a pot over medium heat. Bring to a simmer, stirring frequently. Reduce heat, let simmer, continue to stir, until the oats reach desire consistency. Stir in almond butter and protein powder, and top with sliced bananas. 17

18 Lunch Avocado Greek Yogurt Chicken 4 Servings! 1 lb chicken breasts! 1/4 cup mashed avocado! 3/4 cup Greek yogurt! 2 tsp paprika! 1 tsp cayenne pepper! 2 garlic cloves, minced Preheat oven to 425º F. Line a baking sheet with foil. Cut chicken breasts into bite-sized pieces. In a small bowl, combine mashed avocado, Greek yogurt, garlic, and spices. Put chicken pieces into the avocado/yogurt mixture and stir to coat. Arrange the chicken on baking sheet and bake for minutes. 18

19 Dinner Mexican Lime Chicken Soup 2 Servings! 2 limes! 2 chicken breasts, each about 4-5 oz.! 1/2 tsp salt! 1/4 tsp pepper! 2 tsp coconut oil! 1/2 white onion, chopped! 2-3 garlic cloves, minced! 1 jalapeño, seeded and minced! 1 1/2 cups chicken broth! 1 1/2 cups water 1 tsp Mexican oregano! 1 avocado, pitted, peeled, and diced Season chicken breasts with salt and pepper. Heat coconut oil in a large saucepan over medium heat. Add chicken and cook until browned, about 5 minutes. Remove the chicken from the pan (put on a plate). Add onion to the pan and sauté until translucent, about 4 minutes. Add garlic and jalapeño and sauté until fragrant, about 1 minute. Add chicken broth, water, fresh squeezed lime juice (from 1 lime), and oregano. Put the chicken back in the pan. Turn up heat to high; bring the liquid to a boil. Skim off any foam that rises to the surface. When the liquid boils, reduce heat to medium low, cover partially, and simmer for 30 minutes. Remove the chicken from the pan, letting the soup continue to simmer. Shred the chicken into bite-size pieces, and stir it back into the soup. To serve: Put diced avocado and a couple lime wedges in a bowl. Ladle the soup into the bowl and enjoy! 19

20 Day 3 20

21 Breakfast Easy Belgian Waffle 2 Servings! 1/2 cup almond flour! 2 eggs! 1/2 cup almond milk! 1/2 tsp vanilla! 1/2 tsp cinnamon! 1/4 cup coconut flour! 1/2 tsp baking soda Combine almond flour, coconut flour, cinnamon, and baking soda in a bowl. Add almond milk and vanilla; mix well. Add eggs and mix well. Grease waffle maker, pour in batter, and cook according to the waffle maker s directions. Top with fresh fruit of your choice 21

22 Lunch Easy BLT 1 Serving! 2 oz nitrate-free bacon, cooked! 1 tomato, sliced! 2-3 Romaine lettuce leaves! 1 slice Canyon Bakehouse Gluten-free bread Cut piece of bread in half. Layer bacon, tomato, and lettuce on half of the bread, and top with the other half. 22

23 Dinner Italian Turkey Casserole 4 Servings! 1 small spaghetti squash! 1 lb ground turkey Italian seasonings, to taste (oregano, thyme, basil, parsley, garlic)! 2 cups tomato sauce, divided! 4 oz shredded mozzarella cheese Preheat the oven to 400ºF, and line a baking sheet with parchment paper. The first step is to cook the squash, so it will be ready when you assemble the casserole: wash the squash, cut it in half lengthwise, and remove the seeds. Place squash halves flesh-side down on baking sheet. Bake for minutes. Remove from oven, and let squash cool slightly. When squash has cooled enough to handle, scrape out the spaghetti strands, mix them with half of the tomato sauce, and layer on the bottom of a casserole dish. Reduce oven heat to 350ºF. Brown ground turkey in a skillet over medium heat. Just before the turkey is done cooking, add the Italian seasonings to taste. Stir in remaining tomato sauce, and let simmer for 2-3 minutes. Pour the turkey and sauce mixture over the spaghetti squash, and sprinkle the cheese on top. Bake for about 15 minutes, until cheese is melted. 23

24 Day 4 24

25 Breakfast Sweet Potato Hash 2 Serving! 2 sweet potatoes, peeled and cubed! 1 bell pepper (any color), diced! 1 onion, diced! 2 garlic cloves, minced! Salt and pepper, to taste! Coconut oil, to cook Heat 2 teaspoons of coconut oil in a skillet over medium heat. Add sweet potatoes, onion, and garlic. Season with salt and pepper. Sauté for 5-10 minutes, until sweet potatoes are slightly softened. Add peppers and 1 tablespoon of water. Cover and cook for 15 minutes, stirring frequently, until the potatoes are completely soft. 25

26 Lunch Greek Beef Skillet 4 Servings! 1 Tbsp coconut oil! 1 lb ground beef! 1 small onion, diced! 2 garlic cloves, minced! 1/4 tsp sea salt! 1/4 tsp ground black pepper! 2 Tbsps oregano! 1 Tbsp parsley! 2 cups kale! 4 oz feta cheese, crumbled! 1/2 cup sliced olives Heat coconut oil in a skillet over medium high heat. Add onion, garlic, salt, and pepper. Cook for 2-3 minutes, until onions are softened, and mixture is fragrant. Add ground beef and cook until browned, breaking meat up as it cooks. When the beef is done cooking, add kale, oregano, and parsley. Stir well, and reduce heat to medium. Cook for 3-4 minutes, until kale is wilted and dark green. Remove from heat, and stir in feta cheese. Sprinkle olives on top. Place skillet in oven on broil for 3-4 minutes, until olives start to wrinkle a bit. Serve hot. 26

27 Dinner Seasoned Salmon 1 Serving! 1 (4-5 oz) salmon fillet! 3/4 tsp garlic powder! 3/4 tsp dried basil! 1 tsp butter! Salt and pepper, to taste Combine garlic powder, basil, and salt in a small bowl. Rub onto the fillet. Melt butter in a skillet over medium heat. Cook salmon in butter until browned and flaky, about 5 minutes per side. 27

28 Day 5 28

29 Breakfast Almond Butter Banana Smoothie 1 Serving! 1 banana (frozen is best)! 2 Tbsp Almond Butter! 1/2 tsp vanilla extract! 1/2 cup almond milk Combine banana, almond butter, and vanilla in a blender. Blend until smooth, adding almond milk as needed to reach desired consistency. 29

30 Lunch Honey Dijon Chicken 4 Servings! 1 lb chicken breasts! 1/2 cup Dijon mustard! 1/4 cup raw honey! 1 Tbsp red wine vinegar! Sea salt and pepper, to taste Preheat oven to 450ºF. Line a 9x13 baking dish with foil. Whisk together Dijon mustard, honey, and red wine vinegar. Place chicken in baking dish. Season with salt and pepper. Pour mustard mixture over chicken, making sure each piece of chicken is coated. Bake for minutes. 30

31 Dinner Greek Marinated Chicken 4 Servings! 1 lb chicken (breasts or thighs), cut into bite-sized pieces! 1/4 cup plain Greek yogurt! 1 1/2 tsps extra virgin olive oil! 1/2 Tbsp freshly-squeezed lemon juice! 1 garlic cloves, minced! 1/2 tsp oregano! Sea salt and pepper, to taste Make the marinade: combine yogurt, olive oil, lemon juice, garlic, oregano, salt, and pepper in a bowl. Combine marinade and chicken pieces in a large Ziploc bag. Close the bag tightly and shake/massage the contents until the chicken is well-coated. Refrigerate the bag for at least 30 minutes. Preheat oven to 375º F. Move marinated chicken from the bag to a baking dish. Bake the chicken for about 45 minutes, until golden brown. 31

32 Day 6 32

33 Breakfast Apple Cinnamon Pancakes 2 Servings! 1/4 cup + 1 Tbsp coconut flour! 2 Tbsps almond flour! 1/8 tsp baking soda! 1/8 tsp sea salt! 1 Tbsp cinnamon! 1/2 tsp nutmeg! 2 eggs! 1/4 cup coconut milk! 1/2 tsp vanilla! 1/2 Tbsp maple syrup! 1/2 Tbsp coconut oil, melted! 1 apple, peeled and shredded! 2 Tbsps water! Coconut oil, for cooking Combine coconut flour, almond flour, baking soda, sea salt, cinnamon, and nutmeg in a bowl. Mix with a fork or whisk until thoroughly combined. Add eggs, coconut milk, vanilla, maple syrup, and coconut oil. Stir until all ingredients are incorporated. Fold in apple, stirring until evenly distributed. Let batter sit for about 5 minutes before adding water. Heat coconut oil in a skillet over medium-high heat. Scoop 1/4 cup of batter into the skillet. Cook for 4-5 minutes, flip, and cook for another 4-5 minutes. Yields 8 pancakes. One serving is 4 pancakes. 33

34 Lunch Chicken Club Salad 5 Servings! 1 lb chicken breast! 4 slices bacon! Sea salt and pepper, to taste! 3 tomatoes, cut into! 1/2-inch pieces! 1/2 small red onion, finely chopped! 2 celery stalks, chopped! 1/2 cup Greek yogurt Lettuce leaves, for serving Preheat oven to 400ºF, and line a baking sheet with foil or parchment paper. Season chicken with salt and pepper, place on baking sheet, and cook for minutes. Remove from oven, and let cool. Cook bacon in a skillet on the stove. Transfer to a paper-towel-lined plate to drain. Let cool. Crumble. Combine tomatoes, onion, celery, and Greek yogurt in a bowl. Stir to mix well. Cut chicken into 1/2-inch chunks, and add to bowl with tomato mixture. Season with salt and pepper, and toss to coat. Plate lettuce, top with chicken salad, and sprinkle with bacon. 34

35 Dinner Deliciously Simple Burger 4 Servings! 1 lb ground beef! 2 tsps paprika! 1 1/2 tsps pepper! 1 1/4 tsps sea salt! 1/4 tsp garlic powder! 1/4 tsp onion powder! 1/4 tsp cayenne pepper (optional) Mix all of the spices together. Add to ground beef in a bowl and mix well using hands. Form into 4 patties and grill or cook in a skillet (4-5 minutes per side) 35

36 Week 2 36

37 » Breakfast Bacon Veggie Scramble o! Coconut oil o! Eggs o! Nitrate-free bacon o! Bell pepper o! Tomato o! Canyon Bakehouse Gluten-free bread Week 2 Shopping List Banana & Almond Butter Smoothie o! Frozen banana o! Almond butter o! Vanilla extract o! Almond milk Baked Apple & Almond Butter Oats o! Apple o! Almond Milks o! Quick Oats o! Almond butter Easy Belgian Waffle o! Almond flour o! Eggs o! Almond milk o! Vanilla extract o! Coconut flour o! Baking soda Chocolate Almond Butter Oatmeal o! Quick oats o! Almond milk o! Protein powder o! Almond butter o! Banana Sweet Potato Hash o! Sweet potato o! Bell pepper o! Onion o! Garlic o! Coconut oil 37

38 » Lunch Spicy Chicken Kale Bowl o! Ground Chicken o! Taco seasoning o! Kale o! Salsa o! Avocado Week 2 Shopping List Easy BLT o! Nitrate-free Bacon o! Tomato o! Romaine lettuce o! Canyon Bake House Gluten- Free Bread Chicken Club Salad o! Chicken breast o! Bacon o! Tomatoes o! Onion o! Celery o! Greek Yogurt Avocado & Greek Yogurt Chicken o! Chicken breast o! Greek yogurt o! Paprika o! Cayenne pepper o! Garlic Spinach, Beef & Cauliflower Stuffed Peppers o! Bell pepper o! Cauliflower o! Ground beef o! Baby spinach o! Garlic o! Butter o! Coconut oil Greek Ground Beef Skillet o! Coconut oil o! Ground beef o! Onion o! Oregano o! Garlic o! Parsley o! Kale o! Feta cheese o! Olives 38

39 » Dinner Chicken Noodle Soup o! Chicken breast o! Chicken broth o! Red pepper flakes o! Celery o! Onion o! Garlic o! Parsley o! Gluten-free Rice Noodles Week 2 Shopping List Greek Marinated Chicken o! Chicken (breast or thighs) o! Greek yogurt o! Lemon juice o! Garlic o! Oregano Pesto Meatballs o! Basil o! Garlic o! Lemon juice o! Extra virgin olive oil o! Eggs o! Ground beef or turkey Cilantro Lime Steak Strips o! Steak strips o! Lime juice o! Cilantro o! Coconut oil o! Cloves o! Cumin o! Chili powder o! Honey Deliciously Simple Burger o! Ground beef o! Garlic powder o! Onion powder o! Cayenne pepper Italian Turkey Casserole o! Spaghetti squash o! Ground turkey o! Shredded Mozzarella o! Tomato Sauce o! Oregano o! Thyme o! Basil o! Garlic 39

40 Day 8 40

41 Breakfast Bacon Veggie Scramble 1 Serving! 1 tsp coconut oil! 2 eggs! 1piece nitrate-free bacon! 1/4 cup zucchini, diced! 1/2 cup bell pepper, diced! 1/4 cup diced tomatoes! Sea salt and pepper, to taste! 1 slice Canyon Bakehouse Gluten-free Bread Cook the bacon in a pan over medium heat. In another pan, heat coconut oil over medium heat. Add zucchini and peppers to the pan and sauté them for about 3 minutes. Whisk the eggs in a small bowl, and pour over the veggies in the pan. Cook, stirring frequently until eggs are fully cooked. Crumble the bacon and add to the pan. Also add diced tomatoes. Season with salt and pepper. Turn heat down and let cook for another minute to heat the tomatoes a bit. Serve on a piece of bread (optional). 41

42 Lunch Spicy Chicken Kale Bowl 2 Servings! 1/2 pound ground chicken! 1 Tbsp taco seasoning! 4 cups kale, chopped! Sea salt and pepper, to taste! 1/2 cup salsa, diced! 1/2 avocado, chopped Brown ground chicken in a skillet over medium-high heat. Add taco seasoning just before the chicken is completely cooked through. Add half of the kale to the skillet, and let it cook down, stirring constantly (2-3 minutes). Add the rest of the kale, continuing to stir, and let cook down (3-4 minutes). Remove from heat, and top each serving with salsa and avocado. 42

43 Dinner Chicken Noodle Soup 4 Servings! 1 lb chicken breast, cut into bite-sized pieces! 3 cups chicken broth! 1/2 tsp red pepper flakes! 1/2 cup sliced celery! 2 carrots, sliced! 1/2 small onion, diced! 1 garlic clove, minced! 2 Tbsps fresh parsley, chopped! Sea salt and pepper, to taste! 4 oz (1/2 cup) rice noodles Combine all ingredients (except noodles) in a crockpot. Cook for 6-8 hours on low. During the last hour of cooking, add the noodles, and continue cooking until pasta is to your liking. 43

44 Day 9 44

45 Breakfast Chocolate Almond Butter Banana Oatmeal 1 Serving! 1/2 cup old-fashioned oats! 1 cup almond milk! 1 scoop protein powder! 1 Tbsp Almond Butter! 1/2 banana, sliced Combine oats and almond milk in a pot over medium heat. Bring to a simmer, stirring frequently. Reduce heat, let simmer, continue to stir, until the oats reach desire consistency. Stir in almond butter and protein powder, and top with sliced bananas. 45

46 Lunch Easy BLT 1 Serving! 2 oz nitrate-free bacon, cooked! 1 tomato, sliced! 2-3 Romaine lettuce leaves! 1 slice Canyon Bakehouse Gluten-free bread Cut piece of bread in half. Layer bacon, tomato, and lettuce on half of the bread, and top with the other half. 46

47 Dinner Greek Marinated Chicken 4 Servings! 1 lb chicken (breasts or thighs), cut into bite-sized pieces! 1/4 cup plain Greek yogurt! 1 1/2 tsps extra virgin olive oil! 1/2 Tbsp freshly-squeezed lemon juice! 1 garlic cloves, minced! 1/2 tsp oregano! Sea salt and pepper, to taste Make the marinade: combine yogurt, olive oil, lemon juice, garlic, oregano, salt, and pepper in a bowl. Combine marinade and chicken pieces in a large Ziploc bag. Close the bag tightly and shake/massage the contents until the chicken is well-coated. Refrigerate the bag for at least 30 minutes. Preheat oven to 375º F. Move marinated chicken from the bag to a baking dish. Bake the chicken for about 45 minutes, until golden brown. 47

48 Day 10 48

49 Breakfast Baked Apple & Almond Butter Oats 2 Servings! 1 apple, chopped 1 cup almond milk! 1/2 cup old fashioned oats! 2 Tbsps almond butter! 1/2 tsp cinnamon Preheat oven to 400º F. Grease a loaf pan or small baking dish. Combine all ingredients in a bowl and mix well. Pour mixture into baking dish. Bake for 10 minutes and serve hot. 49

50 Lunch Chicken Club Salad 5 Servings! 1 lb chicken breast! 4 slices bacon! Sea salt and pepper, to taste! 3 tomatoes, cut into! 1/2-inch pieces! 1/2 small red onion, finely chopped! 2 celery stalks, chopped! 1/2 cup Greek yogurt Lettuce leaves, for serving Preheat oven to 400ºF, and line a baking sheet with foil or parchment paper. Season chicken with salt and pepper, place on baking sheet, and cook for minutes. Remove from oven, and let cool. Cook bacon in a skillet on the stove. Transfer to a paper-towel-lined plate to drain. Let cool. Crumble. Combine tomatoes, onion, celery, and Greek yogurt in a bowl. Stir to mix well. Cut chicken into 1/2-inch chunks, and add to bowl with tomato mixture. Season with salt and pepper, and toss to coat. Plate lettuce, top with chicken salad, and sprinkle with bacon. 50

51 Dinner Deliciously Simple Burger 4 Servings! 1 lb ground beef! 2 tsps paprika! 1 1/2 tsps pepper! 1 1/4 tsps sea salt! 1/4 tsp garlic powder! 1/4 tsp onion powder! 1/4 tsp cayenne pepper (optional) Mix all of the spices together. Add to ground beef in a bowl and mix well using hands. Form into 4 patties and grill or cook in a skillet (4-5 minutes per side) 51

52 Day 11 52

53 Breakfast Easy Belgian Waffle 2 Servings! 1/2 cup almond flour! 2 eggs! 1/2 cup almond milk! 1/2 tsp vanilla! 1/2 tsp cinnamon! 1/4 cup coconut flour! 1/2 tsp baking soda Combine almond flour, coconut flour, cinnamon, and baking soda in a bowl. Add almond milk and vanilla; mix well. Add eggs and mix well. Grease waffle maker, pour in batter, and cook according to the waffle maker s directions. Top with fresh fruit of your choice 53

54 Lunch Avocado Greek Yogurt Chicken 4 Servings! 1 lb chicken breasts! 1/4 cup mashed avocado! 3/4 cup Greek yogurt! 2 tsp paprika! 1 tsp cayenne pepper! 2 garlic cloves, minced Preheat oven to 425º F. Line a baking sheet with foil. Cut chicken breasts into bite-sized pieces. In a small bowl, combine mashed avocado, Greek yogurt, garlic, and spices. Put chicken pieces into the avocado/yogurt mixture and stir to coat. Arrange the chicken on baking sheet and bake for minutes. 54

55 Dinner Pesto Meatballs! 1 bunch fresh basil, leaves only! 1 garlic clove, minced! 1 tsp lemon juice! 1 tsp sea salt 1/8 tsp black pepper! 3 Tbsps extra virgin olive oil! 2 eggs, lightly beaten! 2 lbs ground beef or ground turkey Preheat oven to 400ºF and line 2 baking sheets with parchment paper. Make the pesto: Place basil leaves in the bowl of a food processor, and process until completely broken up. Add garlic, lemon juice, salt, pepper, and olive oil. Process until smooth and fully incorporated. Place ground beef and eggs in a bowl. Use hands to combine. Add pesto and mix again. Form the mixture into small meatballs, arrange on baking sheets, and bake for minutes, until cooked all the way through and start to brown. *This will make more meatballs than you need for one night s dinner and the next day s lunch, but it s an excellent dish to make in bulk and re-heat throughout the week, or even freeze and re-heat the following week. 55

56 Day 12 56

57 Breakfast Almond Butter Banana Smoothie 1 Serving! 1 banana (frozen is best)! 2 Tbsp Almond Butter! 1/2 tsp vanilla extract! 1/2 cup almond milk Combine banana, almond butter, and vanilla in a blender. Blend until smooth, adding almond milk as needed to reach desired consistency 57

58 Lunch Spinach, Beef, and Cauliflower Stuffed Peppers 4 Servings! 4 bell peppers (any color)! 1 small head of cauliflower! 1 lb ground beef! 3 cups baby spinach! 2-3 garlic cloves! 3 Tbsp butter! 2 Tbsp coconut oil! Sea salt and pepper, to taste Preheat oven to 350ºF. Cut tops off peppers, scoop out seeds, and arrange in a baking dish. Cut the cauliflower into large pieces and steam until tender. Chop into very small pieces and set aside. Heat butter over medium heat in a large skillet. Add chopped garlic and cook for 1 minute before adding the ground beef. Continue to cook, stirring frequently, until ground beef is browned. Heat coconut oil over medium heat in another pan. Sauté the spinach until wilted, about 4 minutes. Add chopped cauliflower and cooked spinach to ground beef and season with salt and pepper. When the mixture is completely cooked through, spoon it into the peppers. Bake for minutes. 58

59 Dinner Cilantro Lime Steak Strips 4 Servings! 1 lb steak, cut into strips! 1/4 cup fresh squeezed lime juice! 1 cup fresh cilantro! 1 Tbsp coconut oil! 2 garlic cloves! 1/2 tsp sea salt! 1 tsp cumin! 1/4 tsp chili powder! 1 Tbsp raw honey! 2 Tbsps water! Coconut oil, for cooking In a blender or food processor, combine lime juice, cilantro, coconut oil, garlic, salt, cumin, chili powder, honey, and water. Process until well blended. Arrange steak strips in a bowl or other dish. Pour marinade over them, and toss to coat all the pieces evenly. Cover dish and let sit for a few hours (best to prep this in the morning and let sit in the fridge all day). To cook: heat 1 Tbsp of coconut oil in a skillet over medium-high heat. Add steak strips to the skillet, and cook for about 2 minutes on each side. Strips are done when they are browned but still a bit pink on the inside. 59

60 Day 13 60

61 Breakfast Sweet Potato Hash 2 Serving! 2 sweet potatoes, peeled and cubed! 1 bell pepper (any color), diced! 1 onion, diced! 2 garlic cloves, minced! Salt and pepper, to taste! Coconut oil, to cook Heat 2 teaspoons of coconut oil in a skillet over medium heat. Add sweet potatoes, onion, and garlic. Season with salt and pepper. Sauté for 5-10 minutes, until sweet potatoes are slightly softened. Add peppers and 1 tablespoon of water. Cover and cook for 15 minutes, stirring frequently, until the potatoes are completely soft. 61

62 Lunch Greek Ground Beef Skillet 4 Servings! 1 Tbsp coconut oil! 1 lb ground beef! 1 small onion, diced! 2 garlic cloves, minced! 1/4 tsp sea salt! 1/4 tsp ground black pepper! 2 Tbsps oregano! 1 Tbsp parsley! 2 cups kale! 4 oz feta cheese, crumbled! 1/2 cup sliced olives Heat coconut oil in a skillet over medium high heat. Add onion, garlic, salt, and pepper. Cook for 2-3 minutes, until onions are softened, and mixture is fragrant. Add ground beef and cook until browned, breaking meat up as it cooks. When the beef is done cooking, add kale, oregano, and parsley. Stir well, and reduce heat to medium. Cook for 3-4 minutes, until kale is wilted and dark green. Remove from heat, and stir in feta cheese. Sprinkle olives on top. Place skillet in oven on broil for 3-4 minutes, until olives start to wrinkle a bit. Serve hot. 62

63 Dinner Italian Turkey Casserole 4 Servings! 1 small spaghetti squash! 1 lb ground turkey Italian seasonings, to taste (oregano, thyme, basil, parsley, garlic)! 2 cups tomato sauce, divided! 4 oz shredded mozzarella cheese Preheat the oven to 400ºF, and line a baking sheet with parchment paper. The first step is to cook the squash, so it will be ready when you assemble the casserole: wash the squash, cut it in half lengthwise, and remove the seeds. Place squash halves flesh-side down on baking sheet. Bake for minutes. Remove from oven, and let squash cool slightly. When squash has cooled enough to handle, scrape out the spaghetti strands, mix them with half of the tomato sauce, and layer on the bottom of a casserole dish. Reduce oven heat to 350ºF. Brown ground turkey in a skillet over medium heat. Just before the turkey is done cooking, add the Italian seasonings to taste. Stir in remaining tomato sauce, and let simmer for 2-3 minutes. Pour the turkey and sauce mixture over the spaghetti squash, and sprinkle the cheese on top. Bake for about 15 minutes, until cheese is melted. 63

64 Week 3 64

65 » Breakfast Banana & Almond Butter Smoothie o! Frozen banana o! Almond butter o! Vanilla extract o! Almond milk Week 3 Shopping List Bacon Veggie Scramble o! Coconut oil o! Eggs o! Nitrate-free bacon o! Bell pepper o! Tomato o! Canyon Bakehouse Gluten-free bread Sweet Potato Hash o! Sweet potato o! Bell pepper o! Onion o! Garlic o! Coconut oil Fiesta Scramble o! Coconut oil o! Onion o! Bell pepper o! Jalapeno o! Eggs o! Cheddar cheese o! Salsa (Optional) Apple Cinnamon Pancakes o! Coconut flour o! Almond flour o! Baking soda o! Salt o! Cinnamon o! Nutmeg o! Eggs o! Coconut milk o! Vanilla extract o! Maple syrup o! Coconut oil o! Apple Baked Apple & Almond Butter Oats o! Apple o! Almond Milks o! Quick Oats o! Almond butter 65

66 » Lunch Easy BLT o! Nitrate-free Bacon o! Tomato o! Romaine lettuce o! Canyon Bakehouse Gluten-Free Bread Week 3 Shopping List Roasted Red Pepper & Asparagus Quinoa o! Quinoa o! Asparagus o! Garlic o! Red pepper Honey Dijon Chicken o! Chicken breast o! Dijon mustard o! Honey o! Red wine vinegar Greek Ground Beef Skillet o! Coconut oil o! Ground beef o! Onion o! Oregano o! Garlic o! Parsley o! Kale o! Feta cheese o! Olives Chicken & Asparagus Stir Fry o! Chicken breast o! Chicken broth o! Wheat-free soy sauce o! Coconut oil o! Asparagus o! Garlic o! ginger Spinach, Beef & Cauliflower Stuffed Peppers o! Bell pepper o! Cauliflower o! Ground beef o! Baby spinach o! Garlic o! Butter o! Coconut oil 66

67 » Dinner Greek Marinated Chicken o! Chicken (breast or thighs) o! Greek yogurt o! Lemon juice o! Garlic o! Oregano Week 3 Shopping List Seasoned Salmon o! Salmon fillet o! Garlic powder o! Dried basil o! butter Mexican Lime Chicken Soup o! Limes o! Chicken breast o! Coconut oil o! Onion o! Garlic o! Jalapeno o! Chicken broth o! Mexican oregano o! Avocado Cilantro Lime Steak Strips o! Steak Strips o! Lime juice o! Cilantro o! Coconut oil o! Garlic cloves o! Cumin o! Chili powder o! Honey Pesto Meatballs o! Basil o! Garlic o! Lemon juice o! Extra virgin olive oil o! Eggs o! Ground beef or turkey Chicken Noodle Soup o! Chicken breast o! Chicken broth o! Red pepper flakes o! Celery o! Onion o! Garlic o! Parsley o! Gluten-free Rice Noodles 67

68 Day 15 68

69 Breakfast Almond Butter Banana Smoothie 1 Serving! 1 banana (frozen is best)! 2 Tbsp Almond Butter! 1/2 tsp vanilla extract! 1/2 cup almond milk Combine banana, almond butter, and vanilla in a blender. Blend until smooth, adding almond milk as needed to reach desired consistency 69

70 Lunch Easy BLT 1 Serving! 2 oz nitrate-free bacon, cooked! 1 tomato, sliced! 2-3 Romaine lettuce leaves! 1 slice Canyon Bakehouse Gluten-free bread Cut piece of bread in half. Layer bacon, tomato, and lettuce on half of the bread, and top with the other half. 70

71 Dinner Greek Marinated Chicken 4 Servings! 1 lb chicken (breasts or thighs), cut into bite-sized pieces! 1/4 cup plain Greek yogurt! 1 1/2 tsps extra virgin olive oil! 1/2 Tbsp freshly-squeezed lemon juice! 1 garlic cloves, minced! 1/2 tsp oregano! Sea salt and pepper, to taste Make the marinade: combine yogurt, olive oil, lemon juice, garlic, oregano, salt, and pepper in a bowl. Combine marinade and chicken pieces in a large Ziploc bag. Close the bag tightly and shake/massage the contents until the chicken is well-coated. Refrigerate the bag for at least 30 minutes. Preheat oven to 375º F. Move marinated chicken from the bag to a baking dish. Bake the chicken for about 45 minutes, until golden brown. 71

72 Day 16 72

73 Breakfast Bacon Veggie Scramble 1 Serving! 1 tsp coconut oil! 2 eggs! 1piece nitrate-free bacon! 1/4 cup zucchini, diced! 1/2 cup bell pepper, diced! 1/4 cup diced tomatoes! Sea salt and pepper, to taste! 1 slice Canyon Bakehouse Gluten-free Bread Cook the bacon in a pan over medium heat. In another pan, heat coconut oil over medium heat. Add zucchini and peppers to the pan and sauté them for about 3 minutes. Whisk the eggs in a small bowl, and pour over the veggies in the pan. Cook, stirring frequently until eggs are fully cooked. Crumble the bacon and add to the pan. Also add diced tomatoes. Season with salt and pepper. Turn heat down and let cook for another minute to heat the tomatoes a bit. Serve on a piece of bread (optional). 73

74 Lunch Roasted Red Pepper & Asparagus Quinoa 2 Servings! 1/2 cup quinoa, uncooked! 1 cup water! 3/4 cup chopped asparagus! 1 tsp coconut oil! 1 tsp minced garlic! 1/4 cup roasted red peppers, diced! Sea salt and pepper, to taste Combine quinoa and water in a medium saucepan. Bring to a boil. Cover and reduce heat. Simmer for minutes, until all liquid has been absorbed. Remove from heat, and set aside. Heat oil in a sauce pan over low to medium heat. Add asparagus and garlic, and sauté until crisp tender. Stir in the quinoa and red peppers. Heat through. 74

75 Dinner Seasoned Salmon 1 Serving! 1 (4-5 oz) salmon fillet! 3/4 tsp garlic powder! 3/4 tsp dried basil! 1 tsp butter! Salt and pepper, to taste Combine garlic powder, basil, and salt in a small bowl. Rub onto the fillet. Melt butter in a skillet over medium heat. Cook salmon in butter until browned and flaky, about 5 minutes per side. 75

76 Day 17 76

77 Breakfast Sweet Potato Hash 2 Serving! 2 sweet potatoes, peeled and cubed! 1 bell pepper (any color), diced! 1 onion, diced! 2 garlic cloves, minced! Salt and pepper, to taste! Coconut oil, to cook Heat 2 teaspoons of coconut oil in a skillet over medium heat. Add sweet potatoes, onion, and garlic. Season with salt and pepper. Sauté for 5-10 minutes, until sweet potatoes are slightly softened. Add peppers and 1 tablespoon of water. Cover and cook for 15 minutes, stirring frequently, until the potatoes are completely soft. 77

78 Lunch Honey Dijon Chicken 4 Servings! 1 lb chicken breasts! 1/2 cup Dijon mustard! 1/4 cup raw honey! 1 Tbsp red wine vinegar! Sea salt and pepper, to taste Preheat oven to 450ºF. Line a 9x13 baking dish with foil. Whisk together Dijon mustard, honey, and red wine vinegar. Place chicken in baking dish. Season with salt and pepper. Pour mustard mixture over chicken, making sure each piece of chicken is coated. Bake for minutes. 78

79 Dinner Mexican Lime Chicken Soup 2 Servings! 2 limes! 2 chicken breasts, each about 4-5 oz.! 1/2 tsp salt! 1/4 tsp pepper! 2 tsp coconut oil! 1/2 white onion, chopped! 2-3 garlic cloves, minced! 1 jalapeño, seeded and minced! 1 1/2 cups chicken broth! 1 1/2 cups water 1 tsp Mexican oregano! 1 avocado, pitted, peeled, and diced Season chicken breasts with salt and pepper. Heat coconut oil in a large saucepan over medium heat. Add chicken and cook until browned, about 5 minutes. Remove the chicken from the pan (put on a plate). Add onion to the pan and sauté until translucent, about 4 minutes. Add garlic and jalapeño and sauté until fragrant, about 1 minute. Add chicken broth, water, fresh squeezed lime juice (from 1 lime), and oregano. Put the chicken back in the pan. Turn up heat to high; bring the liquid to a boil. Skim off any foam that rises to the surface. When the liquid boils, reduce heat to medium low, cover partially, and simmer for 30 minutes. Remove the chicken from the pan, letting the soup continue to simmer. Shred the chicken into bite-size pieces, and stir it back into the soup. To serve: Put diced avocado and a couple lime wedges in a bowl. Ladle the soup into the bowl and enjoy! 79

80 Day 18 80

81 Breakfast Fiesta Scramble 2 Servings! 1 tsp coconut oil! 1/4 cup onion, chopped! 1/4 cup bell peppers, chopped! 1 jalapeño pepper, seeded and chopped! 3 eggs, lightly beaten! 2 oz shredded raw cheddar cheese (optional)! Sea salt and pepper, to taste! 2 Tbsp salsa Heat coconut oil in a skillet over medium heat. Add onion and peppers, and sauté until tender. Pour lightly beaten eggs over the mixture in the skillet. Sprinkle with cheese, and season with salt and pepper. Continue to cook over medium heat, stirring occasionally, until the eggs are completely set. Serve with salsa. 81

82 Lunch Greek Ground Beef Skillet 4 Servings! 1 Tbsp coconut oil! 1 lb ground beef! 1 small onion, diced! 2 garlic cloves, minced! 1/4 tsp sea salt! 1/4 tsp ground black pepper! 2 Tbsps oregano! 1 Tbsp parsley! 2 cups kale! 4 oz feta cheese, crumbled! 1/2 cup sliced olives Heat coconut oil in a skillet over medium high heat. Add onion, garlic, salt, and pepper. Cook for 2-3 minutes, until onions are softened, and mixture is fragrant. Add ground beef and cook until browned, breaking meat up as it cooks. When the beef is done cooking, add kale, oregano, and parsley. Stir well, and reduce heat to medium. Cook for 3-4 minutes, until kale is wilted and dark green. Remove from heat, and stir in feta cheese. Sprinkle olives on top. Place skillet in oven on broil for 3-4 minutes, until olives start to wrinkle a bit. Serve hot. 82

83 Dinner Cilantro Lime Steak Strips 4 Servings! 1 lb steak, cut into strips! 1/4 cup fresh squeezed lime juice! 1 cup fresh cilantro! 1 Tbsp coconut oil! 2 garlic cloves! 1/2 tsp sea salt! 1 tsp cumin! 1/4 tsp chili powder! 1 Tbsp raw honey! 2 Tbsps water! Coconut oil, for cooking In a blender or food processor, combine lime juice, cilantro, coconut oil, garlic, salt, cumin, chili powder, honey, and water. Process until well blended. Arrange steak strips in a bowl or other dish. Pour marinade over them, and toss to coat all the pieces evenly. Cover dish and let sit for a few hours (best to prep this in the morning and let sit in the fridge all day). To cook: heat 1 Tbsp of coconut oil in a skillet over medium-high heat. Add steak strips to the skillet, and cook for about 2 minutes on each side. Strips are done when they are browned but still a bit pink on the inside. 83

84 Day 19 84

85 Breakfast Apple Cinnamon Pancakes 2 Servings! 1/4 cup + 1 Tbsp coconut flour! 2 Tbsps almond flour! 1/8 tsp baking soda! 1/8 tsp sea salt! 1 Tbsp cinnamon! 1/2 tsp nutmeg! 2 eggs! 1/4 cup coconut milk! 1/2 tsp vanilla! 1/2 Tbsp maple syrup! 1/2 Tbsp coconut oil, melted! 1 apple, peeled and shredded! 2 Tbsps water! Coconut oil, for cooking Combine coconut flour, almond flour, baking soda, sea salt, cinnamon, and nutmeg in a bowl. Mix with a fork or whisk until thoroughly combined. Add eggs, coconut milk, vanilla, maple syrup, and coconut oil. Stir until all ingredients are incorporated. Fold in apple, stirring until evenly distributed. Let batter sit for about 5 minutes before adding water. Heat coconut oil in a skillet over medium-high heat. Scoop 1/4 cup of batter into the skillet. Cook for 4-5 minutes, flip, and cook for another 4-5 minutes. Yields 8 pancakes. One serving is 4 pancakes. 85

86 Lunch Chicken & Asparagus Stir Fry 4 Servings! 1 lb chicken breast, cut into 1-inch pieces! 1/2 cup chicken broth! 2 Tbsps wheat-free soy sauce! 1 Tbsp coconut oil, used! 1 tsp at a time! 1 bunch of asparagus, trimmed and cut into 2-inch pieces! 6 garlic cloves, chopped! 1 Tbsp ginger Salt and pepper, to taste Season the chicken with salt and pepper, to taste. Heat a large skillet over medium-high heat. Add 1 teaspoon of coconut oil and asparagus. Cook for 3-4 minutes, stirring occasionally, until asparagus is slightly tender. Add garlic and ginger, and cook for 1 minute. Set asparagus mixture aside. Turn heat up to high. Add 1 teaspoon of coconut oil and half of the chicken pieces. Cook for 4 minutes on each side, until chicken is browned and cooked through. Remove from skillet and repeat with the final teaspoon of coconut oil and remaining chicken. Set chicken aside. In a small bowl, combine chicken broth and soy sauce. Add mixture to the skillet. Bring to a boil and cook for about 1 minute. When the mixture is simmering, put the chicken and asparagus back in the skillet. Mix well and heat through before serving 86

87 Dinner Pesto Meatballs! 1 bunch fresh basil, leaves only! 1 garlic clove, minced! 1 tsp lemon juice! 1 tsp sea salt 1/8 tsp black pepper! 3 Tbsps extra virgin olive oil! 2 eggs, lightly beaten! 2 lbs ground beef or ground turkey Preheat oven to 400ºF and line 2 baking sheets with parchment paper. Make the pesto: Place basil leaves in the bowl of a food processor, and process until completely broken up. Add garlic, lemon juice, salt, pepper, and olive oil. Process until smooth and fully incorporated. Place ground beef and eggs in a bowl. Use hands to combine. Add pesto and mix again. Form the mixture into small meatballs, arrange on baking sheets, and bake for minutes, until cooked all the way through and start to brown. *This will make more meatballs than you need for one night s dinner and the next day s lunch, but it s an excellent dish to make in bulk and re-heat throughout the week, or even freeze and re-heat the following week. 87

88 Day 20 88

89 Breakfast Baked Apple & Almond Oats 2 Servings! 1 apple, chopped 1 cup almond milk! 1/2 cup old fashioned oats! 2 Tbsps almond butter! 1/2 tsp cinnamon Preheat oven to 400º F. Grease a loaf pan or small baking dish. Combine all ingredients in a bowl and mix well. Pour mixture into baking dish. Bake for 10 minutes and serve hot. 89

90 Lunch Spinach, Beef, and Cauliflower Stuffed Peppers 4 Servings! 4 bell peppers (any color)! 1 small head of cauliflower! 1 lb ground beef! 3 cups baby spinach! 2-3 garlic cloves! 3 Tbsp butter! 2 Tbsp coconut oil! Sea salt and pepper, to taste Preheat oven to 350ºF. Cut tops off peppers, scoop out seeds, and arrange in a baking dish. Cut the cauliflower into large pieces and steam until tender. Chop into very small pieces and set aside. Heat butter over medium heat in a large skillet. Add chopped garlic and cook for 1 minute before adding the ground beef. Continue to cook, stirring frequently, until ground beef is browned. Heat coconut oil over medium heat in another pan. Sauté the spinach until wilted, about 4 minutes. Add chopped cauliflower and cooked spinach to ground beef and season with salt and pepper. When the mixture is completely cooked through, spoon it into the peppers. Bake for minutes. 90

91 Dinner Chicken Noodle Soup 4 Servings! 1 lb chicken breast, cut into bite-sized pieces! 3 cups chicken broth! 1/2 tsp red pepper flakes! 1/2 cup sliced celery! 2 carrots, sliced! 1/2 small onion, diced! 1 garlic clove, minced! 2 Tbsps fresh parsley, chopped! Sea salt and pepper, to taste! 4 oz (1/2 cup) rice noodles Combine all ingredients (except noodles) in a crockpot. Cook for 6-8 hours on low. During the last hour of cooking, add the noodles, and continue cooking until pasta is to your liking. 91

92 Week 4 92

93 » Week 4 Shopping List Breakfast Fiesta Scramble o! Eggs o! Bell Pepper o! Cheddar Cheese o! Onion o! Coconut Oil o! Salsa o! Salt and Pepper Sweet Potato Hash o! Sweet potato o! Bell pepper o! Onion o! Garlic o! Coconut oil Baked Apple & Almond Butter Oats o! Apple o! Almond milk o! Quick oats o! Almond butter o! Cinnamon Banana & Almond Butter Smoothie o! Frozen banana o! Almond butter o! Vanilla extract o! Almond milk Bacon Veggie Scramble o! Coconut oil o! Eggs o! Nitrate-free bacon o! Zucchini o! Bell pepper o! Tomato o! Canyon Bakehouse Gluten-free bread Apple Cinnamon Pancakes o! Coconut flour o! Almond flour o! Baking soda o! Salt o! Cinnamon o! Nutmeg o! Eggs coconut milk o! Maple syrup o! Coconut oil o! Apple 93

94 » Week 4 Shopping List Lunch Chicken & Asparagus Stir Fry o! Chicken breast o! Chicken broth o! Wheat-free soy sauce o! Coconut oil o! Asparagus o! Garlic o! Ginger Avocado & Greek Yogurt Chicken o! Chicken breast o! Greek yogurt o! Paprika o! Cayenne pepper o! Garlic Spicy Chicken Kale Bowl o! Ground chicken o! Taco seasoning o! Kale o! Salsa o! Avocado Easy BLT o! Nitrate-free Bacon o! Tomato o! Romaine lettuce o! Canyon Bakehouse Gluten-Free Bread Honey Dijon Chicken o! Chicken breast o! Dijon mustard o! Honey o! Red wine vinegar Chicken Club Salad o! Chicken breast o! Nitrate-free bacon o! Tomatoes o! Onion o! Celery o! Greek yogurt 94

95 » Week 4 Shopping List Dinner Seasoned Salmon o! Salmon fillet o! Garlic powder o! Dried basil o! Butter Deliciously Simple Burger o! Ground beef o! Paprika o! Garlic powder o! Onion powder o! Cayenne pepper Greek Marinated Chicken o! Chicken (breast or thighs) o! Greek yogurt o! Extra virgin olive oil o! Lemon juice o! Garlic o! Oregano Chicken Noodle Soup o! Chicken breast o! Chicken broth o! Red pepper flakes o! Carrot o! Onion o! Garlic o! Parsley o! Gluten-free rice noodles Italian Turkey Casserole o! Spaghetti squash o! Ground turkey o! Shredded Mozzarella o! Tomato Sauce o! Oregano o! Thyme o! Basil o! Garlic Zucchini Meatball Skillet o! Coconut oil o! Onion o! Ground beef o! Onion powder o! Garlic powder o! Oregano o! Zucchini o! Tomatoes 95

96 Day 22 96

97 Breakfast Fiesta Scramble 2 Servings! 1 tsp coconut oil! 1/4 cup onion, chopped! 1/4 cup bell peppers, chopped! 1 jalapeño pepper, seeded and chopped! 3 eggs, lightly beaten! 2 oz shredded raw cheddar cheese (optional)! Sea salt and pepper, to taste! 2 Tbsp salsa Heat coconut oil in a skillet over medium heat. Add onion and peppers, and sauté until tender. Pour lightly beaten eggs over the mixture in the skillet. Sprinkle with cheese, and season with salt and pepper. Continue to cook over medium heat, stirring occasionally, until the eggs are completely set. Serve with salsa. 97

98 Lunch Chicken & Asparagus Stir Fry 4 Servings! 1 lb chicken breast, cut into 1-inch pieces! 1/2 cup chicken broth! 2 Tbsps wheat-free soy sauce! 1 Tbsp coconut oil, used! 1 tsp at a time! 1 bunch of asparagus, trimmed and cut into 2-inch pieces! 6 garlic cloves, chopped! 1 Tbsp ginger Salt and pepper, to taste Season the chicken with salt and pepper, to taste. Heat a large skillet over medium-high heat. Add 1 teaspoon of coconut oil and asparagus. Cook for 3-4 minutes, stirring occasionally, until asparagus is slightly tender. Add garlic and ginger, and cook for 1 minute. Set asparagus mixture aside. Turn heat up to high. Add 1 teaspoon of coconut oil and half of the chicken pieces. Cook for 4 minutes on each side, until chicken is browned and cooked through. Remove from skillet and repeat with the final teaspoon of coconut oil and remaining chicken. Set chicken aside. In a small bowl, combine chicken broth and soy sauce. Add mixture to the skillet. Bring to a boil and cook for about 1 minute. When the mixture is simmering, put the chicken and asparagus back in the skillet. Mix well and heat through before serving 98

99 Lunch Seasoned Salmon 1 Serving! 1 (4-5 oz) salmon fillet! 3/4 tsp garlic powder! 3/4 tsp dried basil! 1 tsp butter! Salt and pepper, to taste Combine garlic powder, basil, and salt in a small bowl. Rub onto the fillet. Melt butter in a skillet over medium heat. Cook salmon in butter until browned and flaky, about 5 minutes per side. 99

100 Day

101 Breakfast Sweet Potato Hash 2 Serving! 2 sweet potatoes, peeled and cubed! 1 bell pepper (any color), diced! 1 onion, diced! 2 garlic cloves, minced! Salt and pepper, to taste! Coconut oil, to cook Heat 2 teaspoons of coconut oil in a skillet over medium heat. Add sweet potatoes, onion, and garlic. Season with salt and pepper. Sauté for 5-10 minutes, until sweet potatoes are slightly softened. Add peppers and 1 tablespoon of water. Cover and cook for 15 minutes, stirring frequently, until the potatoes are completely soft. 101

102 Lunch Avocado Greek Yogurt Chicken 4 Servings! 1 lb chicken breasts! 1/4 cup mashed avocado! 3/4 cup Greek yogurt! 2 tsp paprika! 1 tsp cayenne pepper! 2 garlic cloves, minced Preheat oven to 425º F. Line a baking sheet with foil. Cut chicken breasts into bite-sized pieces. In a small bowl, combine mashed avocado, Greek yogurt, garlic, and spices. Put chicken pieces into the avocado/yogurt mixture and stir to coat. Arrange the chicken on baking sheet and bake for minutes. 102

103 Dinner Deliciously Simple Burger 4 Servings! 1 lb ground beef! 2 tsps paprika! 1 1/2 tsps pepper! 1 1/4 tsps sea salt! 1/4 tsp garlic powder! 1/4 tsp onion powder! 1/4 tsp cayenne pepper (optional) Mix all of the spices together. Add to ground beef in a bowl and mix well using hands. Form into 4 patties and grill or cook in a skillet (4-5 minutes per side) 103

104 Day

105 Breakfast Baked Apple & Almond Butter Oats 2 Servings! 1 apple, chopped 1 cup almond milk! 1/2 cup old fashioned oats! 2 Tbsps almond butter! 1/2 tsp cinnamon Preheat oven to 400º F. Grease a loaf pan or small baking dish. Combine all ingredients in a bowl and mix well. Pour mixture into baking dish. Bake for 10 minutes and serve hot. 105

106 Lunch Spicy Chicken Kale Bowl 2 Servings! 1/2 pound ground chicken! 1 Tbsp taco seasoning! 4 cups kale, chopped! Sea salt and pepper, to taste! 1/2 cup salsa, diced! 1/2 avocado, chopped Brown ground chicken in a skillet over medium-high heat. Add taco seasoning just before the chicken is completely cooked through. Add half of the kale to the skillet, and let it cook down, stirring constantly (2-3 minutes). Add the rest of the kale, continuing to stir, and let cook down (3-4 minutes). Remove from heat, and top each serving with salsa and avocado. 106

107 Dinner Greek Marinated Chicken 4 Servings! 1 lb chicken (breasts or thighs), cut into bite-sized pieces! 1/4 cup plain Greek yogurt! 1 1/2 tsps extra virgin olive oil! 1/2 Tbsp freshly-squeezed lemon juice! 1 garlic cloves, minced! 1/2 tsp oregano! Sea salt and pepper, to taste Make the marinade: combine yogurt, olive oil, lemon juice, garlic, oregano, salt, and pepper in a bowl. Combine marinade and chicken pieces in a large Ziploc bag. Close the bag tightly and shake/massage the contents until the chicken is well-coated. Refrigerate the bag for at least 30 minutes. Preheat oven to 375º F. Move marinated chicken from the bag to a baking dish. Bake the chicken for about 45 minutes, until golden brown. 107

108 Day

109 Breakfast Almond Butter Banana Smoothie 1 Serving! 1 banana (frozen is best)! 2 Tbsp Almond Butter! 1/2 tsp vanilla extract! 1/2 cup almond milk Combine banana, almond butter, and vanilla in a blender. Blend until smooth, adding almond milk as needed to reach desired consistency 109

110 Lunch Easy BLT 1 Serving! 2 oz nitrate-free bacon, cooked! 1 tomato, sliced! 2-3 Romaine lettuce leaves! 1 slice Canyon Bakehouse Gluten-free bread Cut piece of bread in half. Layer bacon, tomato, and lettuce on half of the bread, and top with the other half. 110

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