Weekly Shopping List. Daily Inspiration TM

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1 Weekly Shopping List Daily Inspiration TM A vigorous five-mile walk will do more good for an unhappy but otherwise healthy adult than all the medicine psychology in the world. --Paul Dudley White-- Movement Revolution TM Exchange Resistance Training Hypertrophy: A term that is used to describe an increase in muscle cell size, strength efficiency due to use. Atrophy: A term used to describe a decrease in muscle cell size, strength efficiency due to non-use. Aerobic exercise is very effective at increasing the efficiency of the cardiovascular system but lacks the ability to cause gains in muscle mass. The only way to make muscles hypertrophy is to consistently add resistance training to your workout. Resistance training causes a gain in muscle mass, increased metabolism will speed up the fat-burning processes in the body. In the effort to revolutionize your eating habits it can be difficult to remove certain foods from your diet. The addition of healthy foods is important to help you reduce the cravings for the less healthy choices. Use these suggestions to replace unhealthy foods healthier ones once for all. Unhealthy Food Phase 1 Phase 2 White Wraps Whole Grain Wraps Lettuce Wraps Meats/Proteins Eggs - 14 eggs Chicken Breasts - 7 Cubed Beef - 1/2 lb Ground Beef - 1/2 lb Cod Fillets - 2 Salmon Fillets - 1 Fruits 9 Servings of fruit needed for the entire week Lemon - 1 Orange - 1 Blueberries - 1 Basket Red Grapes - 1 Bundle Limes - 7 Done Vegetables Carrots - 12 greens - 1 Small Red Peppers - 1 Garlic Cloves - 11 Beets - 2 Celery - 10 Small Stalks Avocado - 3 Onion small Broccoli - 1 Large Head Tomatoes - 5 Other s - 11 Hfuls Pecans - 5 Hfuls Walnuts Hanfuls Dried Cranberries - 1 Medium Bag Flaxseed Meal - 1/8 Cup Shredded Coconut - 1/8 Cup Peanut (Natural Unsweetened) - 1 Jar Coconut Oil - 1 Jar Olive Oil - 1 Bottle Stevia - 1 Bottle Vanilla Extract - 1 Bottle Feta Cheese - 1 Balsamic Vinegar - 1 Bottle Lemon Juice - 1 Bottle Coconut Milk - 1 Can Spices Corier Chili Powder Chili Flakes Ginger Root Fresh Ground Pepper Done Cilantro Paprika Cumin Thyme Basil Done Cucumbers - 1 Large Spinach - 1 Medium Mushrooms - 11 White Potatoes - 2 Green Onions - 1 small Bunch Peas - Small Amount of Frozen Bok Choy - Small Amount Tomato Paste - 2 Cans Canned Tomatoes - 1 Large Can Diced Tomatoes - 15 oz Can Green Chili Peppers - 4 oz Can Wild Rice - 1 Bag Quinoa - 1 Small Bag Oatmeal - 1 Bag - 1 Tbsp Needed Soy Sauce (Gluten Free, Low Sodium) Low Sodium Organic Chicken Broth - 1 Jug Marjoram Cinnamon Tabasco Sea Salt Parsley Oregano

2 Weekly Meal Plan! Prep for Day 1: If using frozen meat, remove 2 chicken breasts from freezer Prep for Day 1: If using frozen meat, remove 2 cod fillets from the freezer. Breakfast Pecan Cereal Bars* 10 Carrot Sticks : piece of fruit Hard-Boiled Eggs, : Wild Rice s, Red Peppers Feta Cheese. : 1 piece of fruit Olive Oil Balsamic Vinegar Dressing : Cod 1 roasted piece of Red Fruit, Pepper 1 Hful Vinaigrette of s wild Lemon Parsley Chicken* Beet * Prep for Day 2: If using frozen meat, remove 1 chicken breast from freezer. If using frozen meat, remove 1/2 lb cubed beef from freezer.! Breakfast Prep for Day 1: If using 3 Egg frozen Omelet meat, Feta remove Cheese 2 cod fillets Italian from the freezer. Seasoning Fire Ants a Log* Avocado, Grilled : piece of fruit Chicken, Dried Cranberries s. : Wild Rice Olive Oil Lemon Juice Dressing : 1 piece of fruit 2 Hfuls of s : Cod roasted Curried Vindaloo* Red Pepper Vinaigrette Wild Rice wild Steamed Broccoli Prep frozen for Day meat, 3: If using remove frozen 2 meat, halibut remove fillets 1lb from ground the beef freezer. from freezer.! Breakfast Prep for Day 1: If using Oatmeal frozen meat, Peanut remove 2 cod fillets from the freezer. 2 pieces of Fruit Grilled Chicken Served Tomatoes, Cucumbers, Carrot Sticks. : piece of fruit ½ Avocado : Wild Rice Fire Ants on a Log* ½ Avocado : 1 piece of fruit Beef Rice Pan-Casserole* : Cod roasted Red Pepper Vinaigrette wild Prep for Day 4: If using frozen meat, remove 2 cod fillets from freezer.! Breakfast Prep for Day 1: If using Left Over frozen meat, Pecan remove Cereal 2 cod Bars fillets from the freezer. 2 Pieces of fruit Spinach Oranges, Blueberries, s Feta Cheese : piece of fruit Olive Oil Balsamic Vinegar Dressing : Wild Rice 2 Hfuls of Pecans : 1 piece of fruit Cod N Veggies* Quinoa : Cod roasted Red Pepper Vinaigrette wild Prep for Day 5: If using frozen meat, remove 1 salmon fillet from freezer.! Breakfast Prep for Day 1: If using 3-Egg frozen Omelet meat, Spinach, remove Onion 2 cod fillets Red from the freezer. Pepper Tomatoes Cucumbers 1 Hful of s : piece of fruit La Sopa de Mama (Mama s Soup)* : Wild Rice 1 Piece of Fruit : 1 piece of fruit Grilled Salmon Wild Rice Small : Cod roasted Red Pepper Vinaigrette wild Prep for for Day Day 6: If using 2: Prepare frozen meat, Guacamole remove 2 chicken as per breasts recipe. from If using freezer. Hard-boil 1 egg.! Breakfast Prep for Day 1: If using Oatmeal frozen Cinnamon, meat, remove, 2 Dried cod fillets Cranberries from 1 Hard-boiled Egg the freezer. Spinach Red Grapes, Pecans, Chopped Carrots Chopped Celery : piece of fruit Olive Oil Fresh Squeezed Lime for Dressing : Wild Rice 1 Piece of Fruit, 2 Hfuls of s : 1 piece of Mexican fruit Chicken* Wild Rice : Cod roasted Red Pepper Vinaigrette wild Prep for Day 7: If using frozen meat, remove 4 chicken thighs from freezer.! Breakfast Prep for Day 1: If using Peanut frozen meat, Banana remove Smoothie* 2 cod fillets from the freezer. 2 Pieces of Fruit Chicken Fried Rice* Small s : piece of fruit Avocado : Wild Rice 10 Carrot Sticks, 15 Cucumber Slices : 1 piece of fruit Hot Tomato Chicken Soup* : Cod roasted Serving of Red Quinoa Pepper Vinaigrette wild!!! Prep for Day! 2: Prepare Guacamole as per recipe. If using

3 -Pecan Cereal Bars Fire-Ants on a Log ¼ cups s ¼ cup Pecans ¼ cup Dried Cranberries 1/8 cup Flaxseed Meal 1/8 Cup Shredded Coconut (Unsweetened) 1/4 Cup Natural Unsweetened Peanut Pinch Sea Salt 1/8 Cup Coconut oil 2-3 Drops of Liquid Stevia 1/3 tablespoon Pure Vanilla Extract Place almonds, pecans, dried cranberries, flax meal, shredded coconut, peanut butter, salt in a food processor. Mix briefly for about seconds. In a small pot, melt coconut oil over very low heat. Add stevia vanilla to the oil remove from the heat. Add the oil mixture to the blender mix until a paste is formed. Remove the mixture from the blender transfer to a small glass baking dish lined parchment paper. (A dish that is approximately half the size of an 8 x 8 baking dish will work nicely.) Place in refrigerator for at least 1 hour. Sprinkle cinnamon. Cut into bars serve. 4 Stocks of Celery Natural Peanut Dried Cranberries Spread peanut butter on stocks of celery. Place dried cranberries single file on the peanut butter to simulate ants crawling on a log. To add some sweetness mix some natural peanut butter some pure unpasteurized honey. Yum!!! 1/2 lb Cubed Beef 1/2 medium Onion, chopped 1 tsp Corier ¼ tsp Turmeric ¼ tsp Chili Powder 1-2 Cloves Garlic Curried Vindaloo Small Amount of Ginger Root ¼ tbsp Sea Salt 1/8 cup of Coconut Milk 1 tsp Cumin 1 tbsp Tomato Paste Chili Flakes (To taste) Beet In a large pot place beef, onion, corier, turmeric, chili powder, garlic, ginger salt. Cover water boil lid off until water has boiled off. Turn off stove add last coconut milk, cumin tomato paste. If you like your food spicier, add chili flakes until your desired hotness is reached. Serve. 2 Beets 2 Small Carrots 1 Hful of Dried Cranberries 1 Hful of Walnuts Peel beets carrots grate a cheese grater. Place cranberries walnuts on a cutting board chop until cranberries are about half the size that they started. Combine all ingredients together. Don t allow the mixture to sit for more than 2 hours before serving. Lemon Parsley Chicken 1 tbsp Coconut Oil 2 Chicken Breasts, cut in half lengthwise Coarse Fresh Ground Pepper 1 tbsp Coconut Oil 1 Clove of Garlic ¾ tsp Chili Flakes ½ tablespoon Grated Lemon Rind Juice from 1 Lemon ¼ cup Chopped Parsley Heat first tbsp of oil in a frying pan until melted. Place chicken breasts in pan sprinkle pepper. Cook, turning once, until each side is browned. Add second tablespoon of oil, garlic chili flakes. Stir mixture around cook for a couple minutes. Add lemon juice, lemon rind parsley to pan cook for 1 minute. Remove slice chicken into strips. Serve. Beef Rice Pan-Casserole 1-2 Cups Wild Rice, Cooked 1 Tbsp Coconut Oil ½ lb Lean or Grass-Fed Ground Beef ½ Onion, chopped ½ Cup Chopped Carrot ½ Cup Chopped Celery 2 Garlic Cloves½ Tsp Salt ½ Tsp Thyme ½ Tsp Basil ½ Tsp Oregano ½ Tsp Tabasco Sauce Feta Cheese 2 Hfuls of Spinach ½ Small Can of Tomato Paste 2 Cups Canned Tomatoes, Drained Cook wild as per package directions. In a frying pan heat coconut oil until melted. Add ground beef brown. Add onion, carrot, celery garlic sauté until onion is translucent. Add tomato paste canned tomatoes. Add all spices. Simmer on low until liquid is slightly reduced. Add simmer for a few more minutes. Add spinach feta cheese on top of mixture. Remove from heat, cover let sit for 5 minutes. Serve.

4 Cod N Veggies La Sopa de Mama (Mama s Soup) 2 Cod Fillets 1 Hful of Broccoli Florets 1 Hful of Mushrooms ¼ cup Chopped Onion 1 tablespoon Marjoram Sea Salt (To taste) Coarse Ground Black Pepper 1 Tablespoon Aluminum Foil (Or Foil Pouch large enough for above ingredients) Pre-heat oven to 400 Degrees F. Place fish, veggies spices in the center of the aluminum foil (or directly into the foil pouch. Wrap place on a baking sheet. Cook for about 15 minutes until fish is fully cooked. Open pouch slowly being careful not to burn yourself. Serve. I tbsp Coconut Oil 3 Tomatoes ¼ small Onion I garlic Clove Fresh Cilantro 2 large Carrots, sliced 2 Potatoes cut into cubes 2 cups of Broccoli 6 Mushrooms, sliced I cup or Spinach 5 Eggs Sea Salt (to taste) Pinch of Ground Pepper Puree tomatoes, onion garlic fry coconut oil on a large pot until cooked thick. Add 6 cups of water cilantro let boil. Add carrots boil for 5 minutes, then add broccoli, mushrooms, potatoes spinach boil until potatoes are almost cooked. Add eggs one at a time to boiling soup leaving some space between them cook for 5 more minutes remove from heat. Mexican Chicken Chicken Fried Rice 2 Chicken Breasts (Bone-In if Possible) Juice from 5 Limes ¼ cup Olive Oil 4 Cloves Garlic 1 tbsp Hot Paprika 1 teaspoon Chili Powder 2 tbsp Sea Salt 3 tbsp Chopped Cilantro In a large re-sealable bag combine all ingredients except chicken. Shake bag to mix marinade. Add chicken breasts to bag marinate in refrigerator for a minimum of 1 hour (Overnight is best.) Remove from marinade grill for minutes preside on medium-high heat. Alternatively, chicken can be baked in an oven at 400 degrees until cooked throughout (Approximately minutes). 1 Chicken Breast, Grilled chopped into small pieces 3-4 teaspoons Coconut Oil 2-3 cups Cooked Brown Rice 1 teaspoon Soy Sauce (Add more if desired) (Make sure it has lower sodium content) 1 Egg, Sprinkle of Fresh Ground Pepper Small amount of Chopped Green Onions Small amount of Peas Small amount of Finely Chopped Carrots Small amount of Bok Choy (Optional) In a frying pan combine chicken oil,, soy sauce, pepper, green onions, peas, carrots. Fry for several minutes stirring constantly. Add egg continue to stir ingredients together until egg is fully cooked.

5 Hot Tomato Chicken Soup Peanut Banana Smoothie 1 Clove of Garlic ½ Teaspoon Cumin 1 15oz can of Diced Tomatoes 4 Boneless, Skinless Chicken Thighs ½ Onion, diced Salt Pepper 1 ½ cups of Organic Low Sodium Chicken Broth ½ - 4oz can of Green Chili Peppers, chopped Small amount of Cilantro Lime Feta Cheese (Optional) 2 Bananas 2 Tbsp Peanut (Natural Unsweetened) 2 Tbsp 1 Cup Milk Water Place all ingredients in a blender blend until smooth. Add water until desired consistency is reached. Season chicken thighs salt pepper chop into small pieces. Place garlic, cumin, tomatoes onion peppers into a bowl mix thoroughly. Place chicken into slow cooker cover garlic mixture. Cook on high for 3.5 hours or low for 5 hours until chicken is tender. Divide into bowls top a small amount of feta cheese a squeeze of lime juice.