Copyright 2017 Leanne Ely All Rights Reserved. May be copied for individual personal use only. If you d like to share, please share our free menus

Size: px
Start display at page:

Download "Copyright 2017 Leanne Ely All Rights Reserved. May be copied for individual personal use only. If you d like to share, please share our free menus"

Transcription

1

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 February 2017 Page 2 of 78

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 February 2017 Page 3 of 78

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 Bridge Band Triceps Kickbacks Jumping Jacks 21 Day Knockout February 2017 Page 4 of 78

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 February 2017 Page 5 of 78

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 February 2017 Page 6 of 78

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 February 2017 Page 7 of 78

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 February 2017 Page 8 of 78

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 February 2017 Page 9 of 78

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 February 2017 Page 10 of 78

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 February 2017 Page 11 of 78

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 February 2017 Page 12 of 78

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 February 2017 Page 13 of 78

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 February 2017 Page 14 of 78

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 February 2017 Page 15 of 78

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 February 2017 Page 16 of 78

17 21 Day Knockout February 2017 Page 17 of 78

18 Day 1: Balsamic Rosemary Marsala Day 2: Honey Dijon Meatloaf Day 3: Spicy Chili Lamb Chops Day 4: Tangy Espresso Pork Day 5: Garlic Butter Shrimp Day 6: Drunken Jalapeno Chicken 21 Day Knockout February 2017 Page 18 of 78

19 PROTEIN 2 pounds lean ground beef [R2] 8 lamb chops [R3] 4 (6 oz.) boneless pork chops [R4] 8 boneless skinless chicken breast halves [R1] [R6] 2 pounds large shrimp, peeled and deveined (or buy frozen) [R5] CONDIMENTS Chili oil (in Asian section of grocery store) [R3] Cider vinegar [R4] Balsamic vinegar [R1] Dijon mustard [R2] Worcestershire sauce [R2] Raw honey [R2] [R4] [R6] Marsala wine [R1] Red wine [R6] FREEZER Cranberries (1 cup) (if not using fresh) [R6] PRODUCE Shallots (5) [R1] [R2] [R6] Garlic (13 cloves) [R1][R2] [R3][R5] White Button mushrooms (8 to 10) [R1] Jalapenos (1) [R6] CANNED GOODS Low sodium chicken broth, or use homemade (1/2 cup) [R1] Low sodium beef broth, or use homemade (3 tablespoons) [R2] Tomato paste (1 tablespoon) [R2] Unsweetened coconut milk (1/4 cup) [R1] DRY GOODS Almond flour/meal (1 cup) [R2] Instant coffee (1/4 cup) [R4] DAIRY CASE Grass fed butter (14 tablespoons) [R1] [R2] [R3] [R4] [R5] [R6] Eggs (2) [R2] SPICES Ground white pepper [R1] Rosemary [R1] Garlic powder [R1] [R4] [R5] [R6] Crushed red pepper flakes [R3] Cayenne pepper [R3] [R4] Chili powder [R3] [R4] Paprika [R4] [R6] Onion powder [R4] Ground nutmeg [R5] OTHER Large zipper-topped plastic bags 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] [R10] = Recipe 1, Recipe 2, Recipe 3, etc Each recipe is assigned a day 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 February 2017 Page 19 of 78

20 Day 1 Serves 4 Sauce: 2 tablespoons grass fed butter 2 shallots, chopped 3 cloves garlic, pressed 8 to 10 white button mushrooms, sliced 1/2 cup low sodium chicken broth, or use homemade 1/2 cup Marsala wine 1/4 cup canned, unsweetened coconut milk 2 tablespoons balsamic vinegar 1 teaspoon sea salt 1 teaspoon freshly ground black pepper 1/2 teaspoon ground white pepper 1 teaspoon dried rosemary Chicken: 4 skinless boneless chicken breast halves 1 teaspoon sea salt 1 teaspoon freshly ground black pepper 1 teaspoon garlic powder 2 tablespoons grass fed butter INSTRUCTIONS: Prepare sauce: Melt the butter in a large saucepan with a tight-fitting lid over medium-high heat. Add shallots, garlic and mushrooms; sauté (stirring regularly) for 3 minutes. Reduce heat to medium; stir in remaining ingredients (broth through rosemary) and cook for 2 minutes. Reduce heat to medium-low, cover and simmer for 10 minutes. Meanwhile, season chicken evenly with salt, pepper and garlic powder. Melt the butter in a large skillet over medium-high heat; add chicken and cook for 5 to 7 minutes per side or until juices run clear. Serve chicken topped with Marsala sauce. NUTRITION: Per Serving: 279 Calories; 13g Fat; 30g Protein; 6g Carbohydrate; 1g Dietary Fiber; 99mg Cholesterol; 1144mg Sodium. Exchanges: 0 Grain(Starch); 4 Lean Meat; 1/2 Vegetable; 0 Fruit; 2 1/2 Fat. Points: 7 SERVING SUGGESTION: Garlicky Stir-Fried Baby Spinach Serves 4 1 tablespoon olive oil 1 clove garlic, minced 10 ounce baby spinach 1 tablespoon balsamic vinegar sea salt and freshly ground black pepper, to taste DIRECTIONS: Heat 1 tablespoon olive oil in a large skillet over medium heat; add 1 clove pressed garlic and cook for 1 minute. Gradually add 1 (10-oz) package baby spinach; cook, turning with tongs, until slightly wilted; drizzle with a little balsamic vinegar and sprinkle with salt and pepper to taste. 21 Day Knockout February 2017 Page 20 of 78

21 Day 2 Serves 4 2 pounds lean ground beef 2 shallots, finely chopped 3 cloves garlic, pressed 2 eggs 2 tablespoons grass fed butter, melted 3 tablespoons Worcestershire sauce 1 tablespoon tomato paste 3 tablespoons low sodium beef broth, or use homemade 1 cup almond meal/flour 1/4 cup Dijon mustard 2 tablespoons raw honey INSTRUCTIONS: Preheat oven to 375 degrees. In a large bowl, place first 9 ingredients (ground beef through almond meal/flour). Using your very clean hands, blend ingredients thoroughly then place mixture in a loaf pan and bake for 45 minutes. In a small bowl, combine mustard and honey; brush mixture over the top of the meatloaf and bake for an additional 15 minutes or until cooked through. NUTRITION: Per Serving: 893 Calories; 62g Fat; 59g Protein; 24g Carbohydrate; 1g Dietary Fiber; 292mg Cholesterol; 586mg Sodium. Exchanges: 1/2 Grain(Starch); 8 Lean Meat; 1/2 Vegetable; 7 1/2 Fat; 1 Other Carbohydrates. Points: 24 SERVING SUGGESTION: Serve with steamed green beans 21 Day Knockout February 2017 Page 21 of 78

22 Day 3 Serves 4 2 tablespoons grass fed butter, melted 1 tablespoon chili oil 4 cloves garlic, pressed 1 teaspoon sea salt 1 teaspoon freshly ground black pepper 1 teaspoon crushed red pepper flakes 1 teaspoon cayenne pepper 1/2 teaspoon chili powder 8 lamb chops INSTRUCTIONS: Preheat grill to MEDIUM-HIGH. In a small bowl, combine first 8 ingredients (butter through chili powder); spread mixture on all sides of lamb chops then grill for 5 to 8 minutes per side or until desired level of doneness is achieved. NUTRITION: Per Serving: 923 Calories; 65g Fat; 59g Protein; 24g Carbohydrate; 1g Dietary Fiber; 292mg Cholesterol; 586mg Sodium. Exchanges: 1/2 Grain(Starch); 8 Lean Meat; 1/2 Vegetable; 7 1/2 Fat; 1 Other Carbohydrates. Points: 25 SERVING SUGGESTION: Cauli-Rice Serves 4 1 medium head cauliflower sea salt, to taste DIRECTIONS: Process cauliflower in a blender or food processor until it resembles grains of rice; steam rice till tender; drain; salt to taste and fluff with a fork. 21 Day Knockout February 2017 Page 22 of 78

23 DO-AHEAD TIP: Marinate pork chops overnight or for at least 4 hours (see recipe). Day 4 Serves 4 4 (6-oz.) boneless pork chops 1/4 cup instant coffee 3 tablespoons Cider vinegar 2 tablespoons raw honey 2 to 3 tablespoons water 1 teaspoon sea salt 1 teaspoon cayenne pepper 1 teaspoon chili powder 1/2 teaspoon paprika 1/2 teaspoon garlic powder 1/2 teaspoon onion powder 2 tablespoons grass fed butter INSTRUCTIONS: Place pork chops in a large zipper-topped plastic bag. In a medium bowl, whisk together next 10 ingredients (instant coffee through onion powder); pour mixture over pork chops and turn to fully coat. Seal bag and refrigerate overnight or for at least 4 hours. At time of cooking, melt the butter in a large skillet over medium-high heat. Add marinated pork chops and cook for 5 to 7 minutes per side or until cooked through. NUTRITION: Per Serving: 354 Calories; 23g Fat; 27g Protein; 11g Carbohydrate; trace Dietary Fiber; 99mg Cholesterol; 603mg Sodium. Exchanges: 0 Grain(Starch); 4 Lean Meat; 0 Fruit; 2 Fat; 1/2 Other Carbohydrates. Points: 10 SERVING SUGGESTION: Salad of Mixed Baby Greens tossed with Basic Vinaigrette Serve 4 5 cups mixed baby greens 1/4 cup sliced red onion 1/4 cup sliced avocado 3 tablespoons extra virgin olive oil 1 tablespoon balsamic vinegar 1 clove garlic, pressed pinch dried basil pinch dried oregano sea salt and freshly ground black pepper to taste DIRECTIONS: In a large bowl, toss together mixed baby greens, sliced red onion and avocado. In a small bowl, whisk together 3 tablespoons extra virgin olive oil, 1 tablespoon balsamic vinegar, 1 clove pressed garlic and a pinch each of dried basil and dried oregano, and salt and pepper to taste; drizzle over salad and toss well. 21 Day Knockout February 2017 Page 23 of 78

24 Day 5 Serves 4 4 tablespoons grass fed butter 3 cloves garlic, pressed 1 teaspoon sea salt 1 teaspoon ground white pepper 1/2 teaspoon ground nutmeg 2 pounds large shrimp, peeled and deveined INSTRUCTIONS: In a food processor, blend together first 5 ingredients (grass fed butter through ground nutmeg); melt this mixture in a large skillet over medium-high heat. Add shrimp and cook for 2 to 4 minutes per side or until shrimp are pink and opaque. To serve, top shrimp with pan juices. NUTRITION: Per Serving: 349 Calories; 15g Fat; 46g Protein; 3g Carbohydrate; trace Dietary Fiber; 376mg Cholesterol; 924mg Sodium. Exchanges: 0 Grain(Starch); 6 1/2 Lean Meat; 0 Vegetable; 2 1/2 Fat. Points: 8 SERVING SUGGESTION: Steamed Broccoli Serves 4 1 medium head broccoli, cut into florets, sea salt, to taste DIRECTIONS: Steam broccoli until slightly tender, and then season with salt to taste. 21 Day Knockout February 2017 Page 24 of 78

25 Day 6 Serves 4 4 boneless skinless chicken breast halves 1 cup fresh or frozen cranberries 1/4 cup red wine 1 jalapeno, de-seeded and chopped 2 tablespoons raw honey 2 tablespoons grass fed butter, melted 1 shallot, roughly chopped 1 teaspoon sea salt 1 teaspoon garlic powder 1 teaspoon paprika INSTRUCTIONS: Place chicken in a slow cooker. Combine remaining ingredients (cranberries through paprika) in a food processor; blend until smooth then pour mixture over chicken in slow cooker. Cover and cook on LOW for 8 to 10 hours or until chicken is cooked through. Serve any remaining sauce over the top! NUTRITION: Per Serving: 242 Calories; 7g Fat; 28g Protein; 13g Carbohydrate; 1g Dietary Fiber; 84mg Cholesterol; 616mg Sodium. Exchanges: 0 Grain(Starch); 4 Lean Meat; 0 Vegetable; 0 Fruit; 1 Fat; 1/2 Other Carbohydrates. Points: 6 SERVING SUGGESTION: A Big Salad tossed with Leanne s Basic Vinaigrette Serves 4 1 large head lettuce of choice 1 cup salad veggies of choice 3 tablespoons extra virgin olive oil 1 tablespoon balsamic vinegar 1 clove garlic, pressed pinch dried basil pinch dried oregano sea salt and freshly ground black pepper to taste DIRECTIONS: In a large bowl, toss together torn lettuce (not Iceberg - no nutrition) and salad veggies of your choice. In a small bowl, whisk together 3 tablespoons extra virgin olive oil, 1 tablespoon balsamic vinegar, 1 clove pressed garlic and a pinch of dried basil and oregano; drizzle dressing over salad. 21 Day Knockout February 2017 Page 25 of 78

26 21 Day Knockout February 2017 Page 26 of 78

27 Day 1: Apple Cranberry Chicken Day 2: Pomegranate Cabernet Steak Day 3: Buttery Cognac Pepper Lamb Day 4: Tomatillo Roasted Pork Chops Day 5: Orange Spiced Scallops Day 6: Kale Chicken Stew 21 Day Knockout February 2017 Page 27 of 78

28 PROTEIN 6 boneless skinless chicken breast halves [R1] [R6] 4 (6 oz.) NY strip steaks [R2] 10 lamb chops [R3] 4 (6 oz.) boneless pork chops [R4] 2 pounds scallops [R5] CONDIMENTS Balsamic vinegar [R1] Raw honey [R1] [R2] [R5] Red wine [R2] Olive oil [R2] Cognac [R3] Coconut oil [R4] Coconut aminos [R6] FREEZER Cranberries (1 cup) (if not using fresh) [R1] DRY GOODS Coconut flour (1 tablespoon) [R3] PRODUCE Apple (1 large) [R1] Pomegranate seeds (1 cup) [R2] Garlic cloves (7) [R2] [R5] [R6] Oranges (3 large) [R5] Carrot (1 large) [R6] Celery (2 medium stalks) [R6] Onion (1 medium) [R6] Kale (1 large bunch) [R6] CANNED GOODS Low sodium beef broth, or use homemade (1 cup) [R3] Unsweetened coconut milk (1/4 cup) [R3] Salsa verde (1 ½ cups) [R4] Low sodium chicken broth, or use homemade (4 cups) [R6] DAIRY CASE Grass fed butter (12 tablespoons) [R1] [R2] [R3] [R4] [R5] [R6] SPICES Paprika [R1] [R2] [R5] [R6] Cinnamon [R1] Ground ginger [R2] Dried rosemary [R2] Garlic powder [R3] Ground cloves [R3] Cayenne pepper [R5] [R6] Chili powder [R5] Red pepper flakes [R5] Cumin [R6] 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] [R10] = Recipe 1, Recipe 2, Recipe 3, etc Each recipe is assigned a day 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 February 2017 Page 28 of 78

29 Day 1 Serves 4 4 boneless skinless chicken breast halves 2 tablespoons grass fed butter 1 cup fresh or frozen cranberries 1 large apple (I use honey crisps), cored and chopped 1 tablespoon balsamic vinegar 2 tablespoons raw honey 1 teaspoon sea salt 1 teaspoon paprika 1 teaspoon ground cinnamon INSTRUCTIONS: Preheat oven to 375 degrees. Place chicken in a baking dish. Melt the butter in a large skillet over medium-high heat; add remaining ingredients (cranberries through cinnamon); cook, stirring occasionally until mixture is slightly reduced. Pour sauce over chicken and bake for 50 to 70 minutes or until chicken is cooked through. NUTRITION: Per Serving: 249 Calories; 7g Fat; 28g Protein; 18g Carbohydrate; 2g Dietary Fiber; 84mg Cholesterol; 606mg Sodium. Exchanges: 0 Grain(Starch); 4 Lean Meat; 1/2 Fruit; 1 Fat; 1/2 Other Carbohydrates. Points: 6 SERVING SUGGESTION: Braised Swiss Chard or Collard Greens Serves 4 2 tablespoons olive oil 2 pounds greens of choice 1 cup water, (or low sodium chicken broth) sea salt and freshly ground black pepper, to taste DIRECTIONS: Remove ribs from greens. Heat 2 tablespoons olive oil in a large skillet with a tightfitting lid over medium heat. Gradually add greens and cook, turning with tongs, until slightly wilted; add 1 cup of water or broth and salt and pepper to taste; cover and simmer for 5 minutes. 21 Day Knockout February 2017 Page 29 of 78

30 DO-AHEAD TIP: Marinate steaks overnight or for at least 4 hours (see recipe). Day 2 Serves 4 4 (6-oz.) NY strip steaks (or cut of your choice) 1 cup red wine 1 cup fresh or frozen pomegranate seeds 2 cloves garlic, pressed 1 tablespoon raw honey 1 tablespoon olive oil 1 teaspoon sea salt 1 teaspoon freshly ground black pepper 1/2 teaspoon ground ginger 1/2 teaspoon paprika 1/4 teaspoon dried rosemary, crushed 2 tablespoons grass fed butter INSTRUCTIONS: Place steaks in a large zipper-topped plastic bag. In a food processor, blend together remaining ingredients except butter (wine through rosemary); pour mixture over steaks. Seal bag and turn to coat; refrigerate overnight or for at least 4 hours. At time of cooking, preheat grill to MEDIUM-HIGH. Remove steaks from marinade (reserving marinade) and grill for 4 to 8 minutes per side or until cooked to desired level of doneness. Meanwhile, melt the butter in a medium saucepan over medium heat; add reserved marinade and simmer for 10 minutes. Serve sauce over steaks. NUTRITION: Per Serving: 518 Calories; 39g Fat; 25g Protein; 7g Carbohydrate; trace Dietary Fiber; 111mg Cholesterol; 635mg Sodium. Exchanges: 0 Grain(Starch); 3 1/2 Lean Meat; 0 Vegetable; 6 Fat; 1/2 Other Carbohydrates. Points: 13 SERVING SUGGESTION: Faux-Tay-Toes (replaces mashed potatoes ) Serves 4 1 medium head cauliflower 3 tablespoons grass fed butter sea salt, to taste DIRECTIONS: Steam cauliflower till tender; drain; mash with grass fed butter, salt to taste till you get a mashed potatoes texture. 21 Day Knockout February 2017 Page 30 of 78

31 Day 3 Serves 4 Sauce: 3 tablespoons grass fed butter 1/4 cup cognac 2 teaspoons freshly ground black pepper 1 teaspoon sea salt 1 teaspoon garlic powder 1/4 teaspoon ground cloves 1 cup low sodium beef broth, or use homemade 1/4 cup coconut cream 1 tablespoon coconut flour (to thicken, use more if necessary) Lamb: 8 to 10 lamb chops Sea salt and freshly ground black pepper to taste 2 tablespoons grass fed butter INSTRUCTIONS: Prepare sauce: Melt the butter in a medium saucepan with a tight-fitting lid over medium heat then whisk in remaining sauce ingredients (cognac through coconut flour). Bring to a slow boil then reduce heat, cover and simmer for 10 to 15 minutes. Cook lamb chops: While sauce is simmering, season lamb lightly with salt and pepper. Melt the butter in a large skillet over medium-high heat; add lamb chops and cook for 5 to 8 minutes per side or until they reach desired level of doneness. Serve sauce on top. NUTRITION: Per Serving: 477 Calories; 39g Fat; 19g Protein; 4g Carbohydrate; 1g Dietary Fiber; 94mg Cholesterol; 623mg Sodium. Exchanges: 1/2 Grain(Starch); 2 1/2 Lean Meat; 6 1/2 Fat. Points: 12 SERVING SUGGESTION: Steamed Vegetables (all ok, except for Nightshades) Serves 4 1 pound root veggies, cleaned and cubed 1/2 pound broccoli florets, (or Brussels sprouts, or cauliflower) 3 tablespoons olive oil sea salt and freshly ground black pepper, to taste 1 tablespoon herbs of choice DIRECTIONS: Toss any root vegetable (except white potatoes) or combination plus large Brussels sprouts halved lengthwise, cauliflower or broccoli (all should be the same size beets take a little longer to cook) in olive oil, salt, pepper and choice of herbs/spices (if desired). Spread in a single layer on a baking sheet lined with parchment paper; roast in a preheated 400-degree oven, turning once, until tender. 21 Day Knockout February 2017 Page 31 of 78

32 Day 4 Serves 4 2 tablespoons coconut oil, melted 4 boneless pork chops 1 1/2 cups salsa verde INSTRUCTIONS: This is no joke this recipe requires only 3 ingredients! Preheat oven to 375 degrees. Spread melted coconut oil on the bottom of a baking dish. Place pork chops in prepared baking dish then pour salsa over the top; bake for 1 to 1 1/2 hours or until pork chops are cooked through. NUTRITION: Per Serving: 321 Calories; 22g Fat; 23g Protein; 6g Carbohydrate; 0g Dietary Fiber; 74mg Cholesterol; 344mg Sodium. Exchanges: 3 1/2 Lean Meat; 1 Vegetable; 2 1/2 Fat. Points: 8 SERVING SUGGESTION: Salad of Mixed Baby Greens tossed with Basic Vinaigrette Serves 4 5 cups mixed baby greens 1/4 cup sliced red onion 1/4 cup sliced avocado 3 tablespoons extra virgin olive oil 1 tablespoon balsamic vinegar 1 clove garlic, pressed pinch dried basil pinch dried oregano sea salt and freshly ground black pepper to taste DIRECTIONS: In a large bowl, toss together mixed baby greens, sliced red onion and avocado. In a small bowl, whisk together 3 tablespoons extra virgin olive oil, 1 tablespoon balsamic vinegar, 1 clove pressed garlic and a pinch each of dried basil and dried oregano, and salt and pepper to taste; drizzle over salad and toss well. 21 Day Knockout February 2017 Page 32 of 78

33 DO-AHEAD TIP: Marinate scallops for at least 3 hours (see recipe). Day 5 Serves 4 2 pounds scallops 1/2 cup fresh orange juice 2 teaspoons orange zest 2 tablespoons raw honey 2 cloves garlic, pressed 1 teaspoon sea salt 1 teaspoon freshly ground black pepper 1 teaspoon paprika 1 teaspoon cayenne pepper 1/2 teaspoon chili powder 1/2 teaspoon crushed red pepper flakes 2 tablespoons grass fed butter INSTRUCTIONS: Place scallops in a large zipper-topped plastic bag. In a medium bowl, whisk together remaining ingredients except butter (orange juice through crushed red pepper flakes); pour mixture over scallops. Seal bag and turn to coat; refrigerate for at least 3 hours. At time of cooking, melt the butter in a large skillet over medium-high heat. Add marinated scallops and cook for 3 to 5 minutes per side or until cooked through (do not overcook!). NUTRITION: Per Serving: 305 Calories; 8g Fat; 39g Protein; 19g Carbohydrate; 1g Dietary Fiber; 90mg Cholesterol; 899mg Sodium. Exchanges: 0 Grain(Starch); 5 1/2 Lean Meat; 0 Vegetable; 1/2 Fruit; 1 Fat; 1/2 Other Carbohydrates. Points: 8 SERVING SUGGESTION: Chopped Baby Bok Choy/Steamed Baby Carrots and Snow Peas Serves 4 4 medium baby bok choy 3 cups baby carrots 1 cup snow peas sea salt to taste DIRECTIONS: Finely chop baby bok choy. Steam baby carrots till tender; add snow peas and continue to steam for 2 to 3 minutes or until snow peas are tender-crisp. Season with salt to taste. 21 Day Knockout February 2017 Page 33 of 78

34 Day 6 Serves 4 4 cups low sodium chicken broth, or use homemade 3 teaspoons coco-aminos 1 tablespoon grass fed butter 2 boneless skinless chicken breast halves, cubed 1 large carrot, peeled and chopped 2 medium stalks celery, chopped 1 medium onion, chopped 3 cloves garlic, pressed 2 overflowing cups chopped kale Sea salt and freshly ground black pepper, to taste 1 teaspoon paprika 1/2 teaspoon cayenne pepper 1/4 teaspoon ground cumin INSTRUCTIONS: Place all ingredients in a large slow cooker; stir well to blend thoroughly. Cover and cook for 8 to 10 hours, stirring every 2 hours. NUTRITION: Per Serving: 230 Calories; 7g Fat; 40g Protein; 11g Carbohydrate; 2g Dietary Fiber; 76mg Cholesterol; 236mg Sodium. Exchanges: 0 Grain(Starch); 5 Lean Meat; 1 1/2 Vegetable; 1/2 Fat. Points: 7 SERVING SUGGESTION: Faux-Tay-Toes (replaces mashed potatoes) Serves 4 1 medium head cauliflower 3 tablespoons grass fed butter sea salt, to taste DIRECTIONS: Steam cauliflower till tender; drain; mash with grass fed butter, salt to taste till you get a mashed potatoes texture. 21 Day Knockout February 2017 Page 34 of 78

35 21 Day Knockout February 2017 Page 35 of 78

36 Day 1: Red Wine Herby Chicken Day 2: Cider Ginger Grilled Steak Day 3: Peppered Bacon Wrapped Lamb Day 4: Garlic Sage Pork Chops Day 5: Ginger Orange Shrimp Day 6: White Wine Herbed Turkey 21 Day Knockout February 2017 Page 36 of 78

37 PROTEIN 4 boneless skinless chicken breast halves [R1] 4 (6 oz.) NY strip steaks [R2] 8 lamb chops [R3] 4 slices peppered bacon [R3] 4 (6 oz.) boneless pork chops [R4] 2 pounds peeled and deveined shrimp [R5] 2 pounds turkey tenderloin [R6] CONDIMENTS Red wine [R1] Apple cider vinegar [R2] Olive oil [R2] Raw honey [R2] [R5] Coconut aminos [R2] Balsamic vinegar [R4] White wine [R6] DRY GOODS Sesame seeds (1 teaspoon) [R5] PRODUCE Garlic cloves (14) [R1] [R2] [R4] [R5] [R6] Ginger (4 tablespoons grated) [R2] [R5] Sage (2 teaspoons chopped) [R4] Oranges (3 large) [R5] SPICES Onion powder [R1] [R4] Dried rosemary [R1] [R6] Dried thyme [R1] [R6] Paprika [R2] Garlic powder [R3] Cumin [R3] Dried sage [R3] [R6] Red pepper flakes [R5] Dried oregano [R6] OTHER Wooden toothpicks [R3] CANNED GOODS Crushed tomatoes (14.5 oz. can) [R1] Tomato paste (3 tablespoons) [R1] DAIRY CASE Grass fed butter (10 tablespoons) [R1] [R4] [R5] [R6] 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] [R10] = Recipe 1, Recipe 2, Recipe 3, etc Each recipe is assigned a day 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 February 2017 Page 37 of 78

38 Day 1 Serves 4 2 tablespoons grass fed butter, melted 4 boneless skinless chicken breast halves 1 (14.5-oz.) can crushed tomatoes 1 cup red wine 3 tablespoons tomato paste 4 cloves garlic, peeled 1 teaspoon sea salt 1 teaspoon freshly ground black pepper 1 teaspoon onion powder 1 teaspoon dried rosemary, crushed 1/2 teaspoon dried thyme INSTRUCTIONS: Preheat oven to 350 degrees. Cover the bottom of a baking dish with the melted butter; arrange chicken in prepared baking dish. In a food processor, blend together remaining ingredients (tomatoes through thyme) until smooth. Pour mixture over chicken, making sure each piece is covered; bake for 50 to 70 minutes or until chicken is cooked through. NUTRITION: Per Serving: 275 Calories; 8g Fat; 30g Protein; 13g Carbohydrate; 3g Dietary Fiber; 84mg Cholesterol; 878mg Sodium. Exchanges: 0 Grain(Starch); 4 Lean Meat; 2 Vegetable; 1 Fat. Points: 6 SERVING SUGGESTION: Zucchini Pasta (replaces pasta ) Serves 4 2 tablespoons olive oil 3 large zucchini sea salt, to taste DIRECTIONS: Julienne or cut large zucchini lengthwise into thin strips; stir-fry in a skillet coated with olive oil over medium-high heat until slightly limp. Season with salt to taste. 21 Day Knockout February 2017 Page 38 of 78

39 DO-AHEAD TIP: Marinate steaks overnight or for at least 4 hours (see recipe). Day 2 Serves 4 4 (6-oz.) New York strip steaks (or cut of your choice) 2 tablespoons grated gingerroot 2 tablespoons cider vinegar 2 tablespoons olive oil 3 cloves garlic, pressed 3 tablespoons raw honey 2 tablespoons coco-aminos 1 teaspoon sea salt 1 teaspoon freshly ground black pepper 1/2 teaspoon paprika INSTRUCTIONS: Place steaks in a large zipper-topped plastic bag. In a medium bowl, whisk together remaining ingredients (gingerroot through paprika); pour mixture over steaks. Seal bag and turn to coat; refrigerate overnight or for at least 4 hours. At time of cooking, preheat grill to MEDIUM-HIGH. Remove steaks from marinade; grill for 4 to 8 minutes per side or until desired level of doneness is achieved. NUTRITION: Per Serving: 409 Calories; 27g Fat; 26g Protein; 15g Carbohydrate; trace Dietary Fiber; 92mg Cholesterol; 549mg Sodium. Exchanges: 0 Grain(Starch); 3 1/2 Lean Meat; 0 Vegetable; 3 Fat; 1 Other Carbohydrates. Points: 11 SERVING SUGGESTION: Chopped Baby Bok Choy/Steamed Baby Carrots and Snow Peas Serves 4 4 medium baby bok choy 3 cups baby carrots 1 cup snow peas sea salt to taste DIRECTIONS: Finely chop baby bok choy. Steam baby carrots till tender; add snow peas and continue to steam for 2 to 3 minutes or until snow peas are tender-crisp. Season with salt to taste. 21 Day Knockout February 2017 Page 39 of 78

40 Day 3 Serves 4 1/2 teaspoon sea salt 1/2 teaspoon freshly ground black pepper 1/2 teaspoon garlic powder 1/2 teaspoon ground cumin 1/4 teaspoon onion powder 1/4 teaspoon dried sage 8 lamb chops 4 peppered bacon, cut in half Wooden toothpicks INSTRUCTIONS: In a small bowl, blend seasonings (salt through sage); sprinkle mixture evenly over all sides of lamb chops. Wrap a piece of bacon around each lamb chop and secure with a toothpick. Preheat grill to MEDIUM-HIGH. Grill lamb chops for 5 to 8 minutes per side or until cooked to desired level of doneness. If the bacon is still a little too chewy for your taste, heat a large skillet over medium-high heat and brown the grilled chops to make the bacon crisper. NUTRITION: Per Serving: 629 Calories; 54g Fat; 33g Protein; 1g Carbohydrate; trace Dietary Fiber; 146mg Cholesterol; 443mg Sodium. Exchanges: 0 Grain(Starch); 4 1/2 Lean Meat; 8 Fat. Points: 17 SERVING SUGGESTION: Shredded Brussels Sprouts Serves 4 1 tablespoon olive oil 1 tablespoon grass fed butter 1 pound Brussels sprouts 1/4 cup low sodium chicken broth sea salt, to taste pinch nutmeg DIRECTIONS: Cut large Brussels sprouts in half lengthwise then place on a clean surface, cut sides down, and thinly slice; stir-fry in olive oil and grass fed butter over medium heat until almost tender. Add a little chicken broth, cover and simmer for 3 minutes or until tender; toss with salt to taste and a dash of ground nutmeg. 21 Day Knockout February 2017 Page 40 of 78

41 Day 4 Serves 4 3 tablespoons grass fed butter 1 tablespoon balsamic vinegar 2 cloves garlic, pressed 2 teaspoons chopped fresh sage 1 teaspoon sea salt 1 teaspoon freshly ground black pepper 1/2 teaspoon onion powder 4 boneless pork chops INSTRUCTIONS: In a food processor, blend together all ingredients except pork; rub mixture thoroughly into all sides of pork chops. At time of cooking, heat a large skillet over medium-high heat. Cook pork chops for 5 to 7 minutes per side or until cooked through. NUTRITION: Per Serving: 233 Calories; 15g Fat; 22g Protein; 2g Carbohydrate; trace Dietary Fiber; 90mg Cholesterol; 611mg Sodium. Exchanges: 0 Grain(Starch); 3 Lean Meat; 0 Vegetable; 0 Fruit; 1 1/2 Fat. Points: 6 SERVING SUGGESTION: Faux-Tay-Toes Serves 4 1 medium head cauliflower 3 tablespoons grass fed butter sea salt, to taste DIRECTIONS: Steam cauliflower till tender; drain; mash with grass fed butter, salt to taste till you get a mashed potatoes texture. 21 Day Knockout February 2017 Page 41 of 78

42 DO-AHEAD TIP: Marinate pork chops for 3 hours (see recipe). Day 5 Serves 4 2 pounds shrimp, peeled and devined 1/2 cup fresh orange juice 2 teaspoons orange zest 2 tablespoons raw honey 2 cloves garlic, pressed 2 tablespoons gingerroot, grated 1 teaspoon sea salt 1 teaspoon freshly ground black pepper 1 teaspoon sesame seeds 1/2 teaspoon crushed red pepper flakes 2 tablespoons grass fed butter INSTRUCTIONS: Place scallops in a large zipper-topped plastic bag. In a medium bowl, whisk together next 9 ingredients (orange juice through crushed red pepper flakes); pour mixture over scallops. Seal bag and turn to coat; refrigerate for 3 hours. At time of cooking, melt the butter in a large skillet over medium-high heat. Add marinated scallops; cook for 3 to 5 minutes per side or until pink and opaque. NUTRITION: Per Serving: 305 Calories; 8g Fat; 39g Protein; 19g Carbohydrate; 1g Dietary Fiber; 90mg Cholesterol; 899mg Sodium. Exchanges: 0 Grain(Starch); 5 1/2 Lean Meat; 0 Vegetable; 1/2 Fruit; 1 Fat; 1/2 Other Carbohydrates. Points: 8 SERVING SUGGESTION: Cauli-Rice (replaces rice) Serves 4 1 medium head cauliflower sea salt, to taste DIRECTIONS: Process cauliflower in a blender or food processor until it resembles grains of rice; steam rice till tender; drain; salt to taste and fluff with a fork. 21 Day Knockout February 2017 Page 42 of 78

43 Day 6 Serves 4 2 pounds turkey tenderloin 3 tablespoons grass fed butter 3 cloves garlic, pressed 1 teaspoon sea salt 1 teaspoon freshly ground black pepper 1 teaspoon dried rosemary, crushed 1 teaspoon dried thyme 1/2 teaspoon dried oregano 1/2 teaspoon dried sage 1 cup white wine INSTRUCTIONS: Place turkey in a large slow cooker. Blend next 8 ingredients (butter through sage) in a food processor until smooth; rub mixture over the entire surface of the tenderloin. Pour wine over the top. Cover and cook on LOW for 8 to 10 hours or until turkey is cooked through. Serve any leftover sauce over the sliced turkey. NUTRITION: Per Serving: 480 Calories; 25g Fat; 50g Protein; 2g Carbohydrate; 1g Dietary Fiber; 171mg Cholesterol; 696mg Sodium. Exchanges: 0 Grain(Starch); 7 Lean Meat; 0 Vegetable; 1 1/2 Fat. Points: 11 SERVING SUGGESTION: Salad of Mixed Baby Greens tossed with Basic Vinaigrette (good with Mediterranean-style meals) Serve 4 5 cups mixed baby greens 1/4 cup sliced red onion 1/4 cup sliced avocado 3 tablespoons extra virgin olive oil 1 tablespoon balsamic vinegar 1 clove garlic, pressed pinch dried basil pinch dried oregano sea salt and freshly ground black pepper to taste DIRECTIONS: In a large bowl, toss together mixed baby greens, sliced red onion and avocado. In a small bowl, whisk together 3 tablespoons extra virgin olive oil, 1 tablespoon balsamic vinegar, 1 clove pressed garlic and a pinch each of dried basil and dried oregano, and salt and pepper to taste; drizzle over salad and toss well. 21 Day Knockout February 2017 Page 43 of 78

44 21 Day Knockout February 2017 Page 44 of 78

45 Day 1: Zesty Mediterranean Chicken Day 2: Gingery Chili Steak Stir-Fry Day 3: Classic Seasoned Chops 21 Day Knockout February 2017 Page 45 of 78

46 PROTEIN 3 boneless skinless chicken breast halves [R1] 2 pounds flank steak [R2] 8 lamb chops [R3] CONDIMENTS Red wine [R1] Balsamic vinegar [R4] Raw honey [R2] Chili oil [R2] Coconut aminos [R2] Apple cider vinegar [R2] Coconut oil [R2] DAIRY CASE Grass fed butter (3 tablespoons) [R1] PRODUCE Lemon (1 large) [R1] Red onion (1 small) [R1] Garlic cloves (7) [R1] [R2] Ginger (1 tablespoon grated) [R2] Red chili pepper (1 small) [R2] Onion (medium) [R2] Red bell pepper (1 medium) [R2] Celery (1 stalk) [R2] Broccoli (1 medium crown) [R2] CANNED GOODS Crushed tomatoes (14 oz. can) [R1] Tomato paste (1 tablespoon) [R1] Kalamata olives (1/2 cup) [R1] SPICES Paprika [R1] Dried oregano [R1] Cumin [R3] Cayenne pepper [R3] Chili powder [R3] Garlic powder [R3] Onion powder [R3] 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] [R10] = Recipe 1, Recipe 2, Recipe 3, etc Each recipe is assigned a day 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 February 2017 Page 46 of 78

47 Day 1 Serves 4 3/4 cup red wine 2 tablespoons lemon juice 1 tablespoon balsamic vinegar 1 tablespoon tomato paste 1 (14 oz.) can crushed tomatoes 1/2 red onion, chopped 1/2 cup kalamata olives 3 cloves garlic, pressed 1 teaspoon sea salt 1 teaspoon freshly ground black pepper 1 teaspoon paprika 1/2 teaspoon oregano 3 skinless boneless chicken breasts, cubed 2 to 3 tablespoons grass fed butter, melted INSTRUCTIONS: Preheat oven to 400. In a large bowl, mix together all ingredients except chicken and butter. Cover the bottom of a baking dish with the melted butter, place chicken in baking dish and then pour mixture over the top. Bake for 50 to 70 minutes or until cooked through. NUTRITION: Per Serving: 260 Calories; 9g Fat; 23g Protein; 15g Carbohydrate; 3g Dietary Fiber; 51mg Cholesterol; 1192 mg Sodium. Exchanges: 0 Grain (Starch); 3 Lean Meat; 2 Vegetable; 1 ½ Fat. Points: 6 SERVING SUGGESTION: Zucchini Pasta Serves 4 2 tablespoons olive oil 3 large zucchini sea salt, to taste DIRECTIONS: Julienne or cut large zucchini lengthwise into thin strips; stir-fry in a skillet coated with olive oil over medium-high heat until slightly limp. Season with salt to taste. 21 Day Knockout February 2017 Page 47 of 78

48 Day 2 Serves 4 Marinade: 4 cloves garlic, pressed 1 tablespoon grated ginger 2 tablespoons raw honey 2 teaspoon chili oil 1 red chili pepper, seeded and chopped 1/3 cup coconut aminos 2 tablespoons cider vinegar 2 lb. flank steak, sliced thin At time of cooking: 2 tablespoons coconut oil 1 medium onion, chopped 1 red bell pepper, seeded and sliced 1 stalk celery, chopped 1 crown of broccoli, chopped to bite size 1/4 cup coconut aminos INSTRUCTIONS: In a medium bowl, whisk together all ingredients for marinade. Place sliced flank steak in a large zipper topped plastic bag, pour mixture over the top, make sure meat is fully saturated, and place in refrigerator for at least 5 hours or overnight. At time of cooking, heat coconut oil in a large wok (or skillet) over medium high heat and remove steak from refrigerator. Add veggies (onion through broccoli) and sauté for about 2 minutes and then add steak along with the remaining marinade. Stir regularly for about 5 to 7 minutes, then add coconut aminos and stir for another couple of minutes, or until meat is cooked through, and serve. NUTRITION: Per Serving: 448 Calories; 21 g Fat; 33 g Protein; 16 g Carbohydrate; 4 g Dietary Fiber; 77 mg Cholesterol; 930 mg Sodium. Exchanges: 0 Grain (Starch); 4 1/2 Lean Meat; 2 Vegetable; 2 Fat. Points: 10 SERVING SUGGESTION: Cauli-Rice (replaces rice ) Serves 4 1 medium head cauliflower sea salt, to taste DIRECTIONS: Process cauliflower in a blender or food processor until it resembles grains of rice; steam rice till tender; drain; salt to taste and fluff with a fork. 21 Day Knockout February 2017 Page 48 of 78

49 Day 3 Serves 4 1 teaspoon sea salt 1 teaspoon freshly ground black pepper 1 teaspoon ground cumin 1 teaspoon cayenne pepper 1/2 teaspoon chili powder 1 teaspoon garlic powder 1/4 teaspoon onion powder 8 lamb chops INSTRUCTIONS: In a small bowl mix together all spices (salt through onion powder), and then season all sides of each chop with the spice mixture. Preheat outdoor grill to a medium high. Grill lamb for about 5 to 8 minutes per side or until cooked through to your preference. And you re already done! NUTRITION: Per Serving (excluding unknown items): 597 Calories; 51g Fat (77.6% calories from fat); 31g Protein; 2g Carbohydrate; trace Dietary Fiber; 141mg Cholesterol; 581mg Sodium. Exchanges: 0 Grain (Starch); 4 1/2 Lean Meat; 7 1/2 Fat. Points: 16 SERVING SUGGESTION: Braised Swiss Chard or Collard Greens Serves 4 2 tablespoons olive oil 2 pounds greens of choice 1 cup water, (or low sodium chicken broth) sea salt and freshly ground black pepper, to taste DIRECTIONS: Remove ribs from greens. Heat 2 tablespoons olive oil in a large skillet with a tightfitting lid over medium heat. Gradually add greens and cook, turning with tongs, until slightly wilted; add 1 cup of water or broth and salt and pepper to taste; cover and simmer for 5 minutes. 21 Day Knockout February 2017 Page 49 of 78

50 21 Day Knockout February 2017 Page 50 of 78

51 Breakfast 1: Coconut Pancakes with Blueberries and Bacon Breakfast 2: Sausage and Cauliflower Hash with Pumpkin Puree Breakfast 3: Green Smoothie with Chicken Sausage Breakfast 4: Mushroom, Bacon and Avocado Breakfast Sandwich Breakfast 5: Ground Chicken and Butternut Squash Breakfast Casserole Breakfast 6: Cauliflower Hummus and Chicken Breakfast Burritos Breakfast 7: Mexican Beef Breakfast Bake 21 Day Knockout February 2017 Page 51 of 78

52 PROTEIN Ground Sausage additive free (1 pound) [D2] Chicken sausage link additive free (4 large) [D3] Ground chicken (1 pound) [D5] Chicken breast (2 cups) [D6] Ground beef (1 pound) [D7] CONDIMENTS Honey [D1] [D2] Coconut oil [D1] [D5] [D6] Olive oil [D4] CANNED GOODS Pumpkin puree (1-14 ounce can) [D2] Low sodium chicken broth (3 tablespoons) [D5 DRY GOODS Coconut flour (1/2 cup) [D1] Almond flour (1/2) [D1] Baking powder (1 teaspoon) [D1] PRODUCE Ripe banana (1-1/2 large) [D1] [D3] Blueberries (1 cup) [D1] Garlic clove (1) [D2] Shallot (2 large) [D2] [D5] Cauliflower florets (2 cups+ 1 head) [D2] [D6] Thyme (1 teaspoon minced) [D2] Oregano (3 teaspoon minced) [D2] [D5] Apple (1 large) [D3] Spinach (2 cups) [D3] Kale (3 cups) [D3] [D7] Portobello mushroom caps (8 medium) [D4] Avocado (2 large) [D4] [D6] Cilantro (3/4 cup) [D4] [D6] [D7] Butternut squash (1 small) [D5] Lemon zest (1 teaspoon) [D6] Green leaf lettuce leaves (4 large) [D6] Onion (1 small) [D7] Sweet potato (1 large) [D7] Lime juice (2 tablespoons) [D7] Lime zest (1 teaspoon) [D7] SPICES Sea salt and freshly ground black pepper (keep on hand) Cinnamon [D2] [D5] Ground mace [D3] Garlic powder [D6] DELI Bacon additive free (1 pound+ 16 slices) [D1] [D4] DAIRY/DAIRY CASE Unsweetened Coconut milk (3 cups) [D1] [D3] Full fat coconut milk (2 tablespoons) [D2] 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] [R10] = Recipe 1, Recipe 2, Recipe 3, etc Each recipe is assigned a day 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 February 2017 Page 52 of 78

53 Recipe 1 Serves 4 Prep Time: 10 minutes Cook Time: 15 minutes 2 large ripe bananas, mashed 4 large eggs 2 tablespoons coconut flour 2 teaspoons ground cinnamon 2 teaspoons vanilla Pinch of sea salt 3 tablespoons coconut oil 1 pound additive free bacon 1 cup blueberries 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 blueberries and serve with bacon. 21 Day Knockout February 2017 Page 53 of 78

54 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 1 (14-ounce) can pumpkin puree 2 tablespoons full fat unsweetened coconut milk 1 tablespoon honey 1 teaspoon cinnamon 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. In a small sauce pan over medium heat, add the remaining ingredients (pumpkin through cinnamon) and stir. Cook for 10 minutes, until puree is bubbling. Spoon about 1/4 of a cup of puree onto a plate and top with the hash. Serve warm. 21 Day Knockout February 2017 Page 54 of 78

55 Recipe 3 Serves 4 Prep Time: 5 minutes Cook Time: 15 minutes 2 cups unsweetened coconut milk 1 large apple, cored and sliced 2 cups spinach 1 cup chopped kale 1/2 banana, peeled and chopped 1/2 teaspoon ground mace 4 large additive free chicken sausage links COOKING INSTRUCTIONS: Preheat oven 400 degrees. In a blender, place the first 6 ingredients (coconut milk through mace). 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 February 2017 Page 55 of 78

56 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 additive free, cooked bacon 1 large avocado, peeled and sliced 1/4 cup chopped cilantro 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, avocado, cilantro and another mushroom cap and serve. 21 Day Knockout February 2017 Page 56 of 78

57 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 1 small butternut squash, peeled and diced 1 teaspoon ground cinnamon 2 teaspoons minced thyme 3 tablespoons low sodium chicken broth, or use homemade COOKING INSTRUCTIONS: Preheat oven to 375 degrees. 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 February 2017 Page 57 of 78

58 Recipe 6 Serves 4 Prep Time: 15 minutes Cook Time: 10 minutes 1 large head cauliflower, cut into florets and steamed Sea salt and freshly ground black pepper to taste 1 teaspoon grated lemon zest 1/2 teaspoon garlic powder 1 tablespoon coconut oil 2 cups chopped chicken breast 4 large green leaf lettuce leaves 1 medium avocado, peeled and sliced 1/4 cup chopped cilantro COOKING INSTRUCTIONS: In a food processor, place the first 4 ingredients (cauliflower through garlic powder). 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 hummus, chicken, avocado and cilantro. Roll up the lettuce leaves and serve. 21 Day Knockout February 2017 Page 58 of 78

59 Recipe 7 Serves 4 Prep Time: 15 minutes Cook Time: 20 minutes 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 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 February 2017 Page 59 of 78

60 21 Day Knockout February 2017 Page 60 of 78

61 Lunch 1: Quick Broccoli and Sausage Skillet Lunch 2: Arugula Salad with Smoked Salmon Lunch 3: Chicken Tortilla Soup Lunch 4: Bacon and Apple Cobb Salad Lunch 5: Spicy Stuffed Sweet Potatoes Lunch 6: Orange Sesame Beef Salad Lunch 7: Greek Turkey Burgers 21 Day Knockout February 2017 Page 61 of 78

62 PROTEIN Italian sausage links (2) [D1] Skinless salmon filets (4, 6 ounce) [D2] Boneless skinless chicken breast halves (2, 6 ounce) [D3] Bacon (1 pound) [D4] Lean ground beef (2 pounds) [D5] [D6] Ground turkey (1 1/2 pounds)[d7] CONDIMENTS Coconut oil [D1] [D2][D3] [D5] [D7] Honey [D1] [D4] [D5] Balsamic vinegar [D1] Extra virgin olive oil [D4] Red wine vinegar [D4] Coconut aminos [D4] Dijon mustard [D5] Apple cider vinegar [D5] [D6] Sesame oil [D6] DRY GOODS Coconut flour (1/4 cup) [D7] DAIRY/DAIRY CASE Eggs (8) [D4] OTHER Orange juice (1/4 cup) [D6] PRODUCE Broccoli (2 cups) [D1] Garlic (9 cloves) [D1] [D2] [D3] [D4] [D5] [D7] Baby spinach (3 cups) [D2] Micro greens (2 cups) [D2] Purple cabbage (1 cup) [D2] Green onions (3 bunches) [D2] [D7] Parsley (1 bunch) [D2] Arugula (2 cups) [D2] Lemon (2 medium) [D2] [D7] Onion (1 large) [D3] Jalapeno (1 medium) [D3] Limes (2 medium) [D3] Cilantro (1 bunch) [D3] Avocados (2 medium, 3 large) [D3] [D4] [D7] Romaine lettuce (5 heads) [D4] [D6] [D7] Apple (1 large) [D4] Parsnip (1 large) [D4] Sweet potatoes (4 medium) [D5] Sweet onion (1 small) [D5] Red bell pepper (1 small) [D5] Green bell pepper (1 small, 1 large) [D5] [D6] Fennel (1 bulb) [D6] CANNED GOODS Diced tomatoes (1, 14.5 ounce can) [D1] Low sodium chicken broth (1 1/2 quarts) [D3] Tomato paste (1, 6 ounce can) [D5] Low sodium beef broth ( 1 cup) [D6] SPICES Dried oregano [D1] Crushed red pepper flakes [D1] [D5] Cumin [D3] [D6] Chili powder [D3] [D6] Smoked paprika [D3] Sesame seeds [D6] Dried dill [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] [R10] = Recipe 1, Recipe 2, Recipe 3, etc Each recipe is assigned a day 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 February 2017 Page 62 of 78

63 Recipe 1 Serves 4 Prep Time: 15 minutes Cook Time: 20 to 27 minutes 2 tablespoons coconut oil 2 cups chopped broccoli florets 1 clove garlic, minced 1 teaspoon honey 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 broccoli and garlic. Cook for 10 minutes, until tender. Stir in next 5 ingredients (honey 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 February 2017 Page 63 of 78

64 Recipe 2 Serves 4 Prep Time: 15 minutes Cook Time: N/A 3 cups baby spinach 2 cups micro greens 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 February 2017 Page 64 of 78

65 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, de-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 February 2017 Page 65 of 78

66 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, hardboiled, peeled and chopped 2 large avocados, peeled, pitted and sliced 1 cup sliced apple 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 February 2017 Page 66 of 78

67 Recipe 5 Serves 4 Prep Time: 15 minutes Cook Time: 47 to 58 minutes 4 medium sweet potatoes, cleaned and cut in half length-wise 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 1 teaspoon 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 wooden 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 February 2017 Page 67 of 78

68 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 February 2017 Page 68 of 78

69 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 8 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 February 2017 Page 69 of 78

70 21 Day Knockout February 2017 Page 70 of 78

71 Day 1: Cherry Veggie Smoothie Day 2: Berry Chip Smoothie Day 3: Peachy Mango Smoothie Day 4: Creamy Strawberry Vanilla Smoothie Day 5: Apple Pie Smoothie Day 6: Spiced Green Smoothie Day 7: Pear Ginger Smoothie 21 Day Knockout February 2017 Page 71 of 78

72 Recipe 1 Serves 1 1/2 cup unsweetened coconut milk 1/2 to 3/4 cup water (or more coconut milk) 1/4 cup frozen dark cherries 1/4 cup packed frozen kale 1/2 avocado 1 scoop Saving Dinner Perfect Paleo Protein 2 teaspoons Saving Dinner Fibermender 2.0 (optional) 1 tablespoon Just Juiced Greens (optional) INSTRUCTIONS: In a blender, place coconut milk, water, cherries, kale, avocado, Perfect Paleo Protein, Fibermender 2.0 (optional) and Just Juiced Greens (optional); blend until smooth and enjoy! It's ok to add a tad more milk of your choice, if a thinner smoothie is preferred. 21 Day Knockout February 2017 Page 72 of 78

73 Recipe 2 Serves 1 1/2 cup unsweetened almond milk 1/2 to 3/4 cup water (or more almond milk) 1/2 cup frozen mixed berries 1 tablespoon cacao nibs 1 scoop Saving Dinner Perfect Paleo Protein 2 teaspoons Saving Dinner Fibermender 2.0 (optional) 1 tablespoon Just Juiced Greens (optional) INSTRUCTIONS: In a blender, place almond milk, water, frozen berries, cacao nibs, Perfect Paleo Protein, Fibermender 2.0 (optional) and Just Juiced Greens (optional); blend until smooth and enjoy! It's ok to add a tad more milk of your choice, if a thinner smoothie is preferred. 21 Day Knockout February 2017 Page 73 of 78

74 Recipe 3 Serves 1 1/2 cup unsweetened coconut milk 1/2 to 3/4 cup water (or more coconut milk) 1/4 cup frozen mango pieces 1/4 cup frozen peaches 1/2 tablespoon fresh grated ginger 1 teaspoon chia seeds 1 scoop Saving Dinner Perfect Paleo Protein 2 teaspoons Saving Dinner Fibermender 2.0 (optional) 1 tablespoon Just Juiced Greens (optional) INSTRUCTIONS: In a blender, place coconut milk, water, frozen mango, frozen peaches, ginger, chia seeds, Perfect Paleo Protein, Fibermender 2.0 (optional) and Just Juiced Greens (optional); blend until smooth and enjoy! It's ok to add a tad more milk of your choice, if a thinner smoothie is preferred. 21 Day Knockout February 2017 Page 74 of 78

75 Recipe 4 Serves 1 1/2 cup unsweetened coconut milk 1/2 to 3/4 cup water (or more coconut milk) 1/2 cup frozen strawberries 1/4 cup vanilla coconut yogurt 1 scoop Saving Dinner Perfect Paleo Protein 2 teaspoons Saving Dinner Fibermender 2.0 (optional) 1 tablespoon Just Juiced Greens (optional) INSTRUCTIONS: In a blender, place coconut milk, water, frozen strawberries, coconut yogurt, Perfect Paleo Protein, Fibermender 2.0 (optional) and Just Juiced Greens (optional); blend until smooth and enjoy! It's ok to add a tad more milk of your choice, if a thinner smoothie is preferred. 21 Day Knockout February 2017 Page 75 of 78

76 Recipe 5 Serves 1 1/2 cup unsweetened coconut milk 1/2 to 3/4 cup water (or more coconut milk) 1/2 cup apple, cored,diced and frozen 1 pinch nutmeg 1 pinch cinnamon 1/4 cup kale 1 scoop Saving Dinner Perfect Paleo Protein 2 teaspoons Saving Dinner Fibermender 2.0 (optional) 1 tablespoon Just Juiced Greens (optional) INSTRUCTIONS: In a blender, place coconut milk, water, apple, nutmeg, cinnamon, kale, Perfect Paleo Protein, Fibermender 2.0 (optional) and Just Juiced Greens (optional); blend until smooth and enjoy! It's ok to add a tad more milk of your choice, if a thinner smoothie is preferred. 21 Day Knockout February 2017 Page 76 of 78

77 Recipe 6 Serves 1 1/2 cup unsweetened coconut milk 1/2 to 3/4 cup water (or more coconut milk) 4 ounces baby spinach 1 teaspoon ground cinnamon 1/2 medium avocado 1/3 cup frozen dark cherries 1 scoop Saving Dinner Perfect Paleo Protein 2 teaspoons Saving Dinner Fibermender 2.0 (optional) 1 tablespoon Just Juiced Greens (optional) INSTRUCTIONS: In a blender, place coconut milk, water, spinach, cinnamon, avocado, cherries, Perfect Paleo Protein, Fibermender 2.0 (optional) and Just Juiced Greens (optional); blend until smooth and enjoy! It's ok to add a tad more milk of your choice, if a thinner smoothie is preferred. 21 Day Knockout February 2017 Page 77 of 78

78 Recipe 7 Serves 1 1/2 cup unsweetened almond milk 1/2 to 3/4 cup water (or almond milk) 1 pear, peeled, cored, chopped and frozen 1 tablespoon fresh grated ginger 1 tablespoon chia seeds 1 scoop Saving Dinner Perfect Paleo Protein 2 teaspoons Saving Dinner Fibermender 2.0 (optional) 1 tablespoon Just Juiced Greens (optional) INSTRUCTIONS: In a blender, place almond milk, water, pear, ginger, chia seeds, Perfect Paleo Protein, Fibermender 2.0 (optional) and Just Juiced Greens (optional); blend until smooth and enjoy! It's ok to add a tad more milk of your choice, if a thinner smoothie is preferred. 21 Day Knockout February 2017 Page 78 of 78

Copyright 2018 Leanne Ely All Rights Reserved. ebk-10db-001. May be copied for individual personal use only. If you d like to share, please share our

Copyright 2018 Leanne Ely All Rights Reserved. ebk-10db-001. May be copied for individual personal use only. If you d like to share, please share our 10 Day Blitz Page 1 of 36 The 10 Day Blitz a 10 day plan that is designed to get the needle moving in the right direction (as in down on the scale!) and tone down inflammation in the process. Following

More information

Paleo Menu-Mailer Shopping List Four Servings

Paleo Menu-Mailer Shopping List Four Servings Paleo Menu-Mailer Shopping List Four Servings Volume 15, Week 8 MENU: Day 1: Rosemary Dijon Pork Chops, serve with steamed green beans and baked sweet potatoes Day 2: Balsamic California Chicken Salad,

More information

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

Please check with your doctor before beginning this or any other diet program. Copyright 2018 Leanne Ely All Rights Reserved. 21 Day Knockout Winter 2018 Page 1 of 70 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.

More information

Paleo Menu-Mailer Shopping List Two Servings

Paleo Menu-Mailer Shopping List Two Servings Paleo Menu-Mailer Shopping List Two Servings MENU: Day 1: Grilled Chicken Skewers with Guacamole, serve with steamed green beans Day 2: Beef and Broccoli Stir- Fry, add a side of Cauli-rice Day 3: Pineapple

More information

DAIRY/DAIRY CASE **Butter, unsalted [D2,D6]

DAIRY/DAIRY CASE **Butter, unsalted [D2,D6] MENU: Day 1: Sticky Chicken, with brown rice and steamed broccoli Day 2: Vegetarian Vegetable Stew, add crusty bread Day 3: Basil and Red Onion Pork Chops, with a big salad Day 4: Asian Beef Stir-Fry,

More information

Classic Menu-Mailer Shopping List Six Servings

Classic Menu-Mailer Shopping List Six Servings Classic Menu-Mailer Shopping List Six Servings MENU: Day 1: Grilled Ginger and Garlic Chicken, serve sauteed zucchini and baked russet potatoes Day 2: Grilled Skirt Steak with Melted Cherry Tomatoes, add

More information

30 Day Paleo Challenge Fall Week 3

30 Day Paleo Challenge Fall Week 3 30 Day Paleo Challenge Fall 2014 Week 3 30 Day Paleo Challenge Fall 2014 Week 3 Page 1 of 8 30 Day Paleo Challenge - Fall 2014 Week 3 Day 1: Bacon-Jalapeno Meatballs Day 2: Chicken and Cauliflower Curry

More information

DRY GOODS Brown rice (6 cups cooked) [D3,D4] Black beans (if not using canned) [D4] Kidney beans (if not using canned) [D6]

DRY GOODS Brown rice (6 cups cooked) [D3,D4] Black beans (if not using canned) [D4] Kidney beans (if not using canned) [D6] MENU: Day 1: Ch-EASY Italian Chicken, with steamed baby red potatoes and steamed green beans Day 2: Roasted Italian Veggie Bake with Spaghetti Squash, add a mixed baby greens salad Day 3: Garlic Herb Pork

More information

DAIRY/DAIRY CASE Butter, unsalted [D1,D4,D5,D6] Low fat plain yogurt (1 cup) [D6] Low fat Cheddar cheese (1/3 cup shredded) **Additional [D3]

DAIRY/DAIRY CASE Butter, unsalted [D1,D4,D5,D6] Low fat plain yogurt (1 cup) [D6] Low fat Cheddar cheese (1/3 cup shredded) **Additional [D3] MENU: Day 1: Waldorf Chicken Salad, with whole grain rolls and raw baby carrots Day 2: Thai Skillet Supper, serve over brown rice Day 3: Mexican Vegetarian Salad, add cheese quesadillas Day 4: Grilled

More information

Saving Dinner. First things first: **Don t forget to do a save as and save this file to your computer.**

Saving Dinner. First things first: **Don t forget to do a save as and save this file to your computer.** Saving Dinner Welcome to Your Bundled Menus! First things first: **Don t forget to do a save as and save this file to your computer.** All your menus are right here, just scroll down. Looking to navigate

More information

Saving Dinner. First things first: **Don t forget to do a save as and save this file to your computer.**

Saving Dinner. First things first: **Don t forget to do a save as and save this file to your computer.** Saving Dinner Welcome to Your Bundled Menus! First things first: **Don t forget to do a save as and save this file to your computer.** All your menus are right here, just scroll down. Looking to navigate

More information

Saving Dinner. First things first: **Don t forget to do a save as and save this file to your computer.**

Saving Dinner. First things first: **Don t forget to do a save as and save this file to your computer.** Saving Dinner Welcome to Your Bundled Menus! First things first: **Don t forget to do a save as and save this file to your computer.** All your menus are right here, just scroll down. Looking to navigate

More information

Daytime Breakfast Menu-Mailer Shopping List

Daytime Breakfast Menu-Mailer Shopping List Daytime Breakfast Menu-Mailer Shopping List MENU: Breakfast 1: Tropical Chia Pudding Breakfast 2: Fried Cauli-Bacon Cakes Breakfast 3: Power Greens Breakfast Muffins Breakfast 4: Chocolate Monkey Smoothie

More information

Saving Dinner. First things first: **Don t forget to do a save as and save this file to your computer.**

Saving Dinner. First things first: **Don t forget to do a save as and save this file to your computer.** Saving Dinner Welcome to Your Bundled Menus! First things first: **Don t forget to do a save as and save this file to your computer.** All your menus are right here, just scroll down. Looking to navigate

More information

21 Day Knockout Week 1

21 Day Knockout Week 1 ! 21 Day Knockout Week 1 July 2016 21 Day Knockout July 2016 Day 1: Cajun Chicken and Shrimp Kabobs Day 2: Summer Spaghetti Day 3: Chopped Chicken and Kale Salad Day 4: Turkey Tacos with Jalapeno Lime

More information

Saving Dinner. First things first: **Don t forget to do a save as and save this file to your computer.**

Saving Dinner. First things first: **Don t forget to do a save as and save this file to your computer.** Saving Dinner Welcome to Your Bundled Menus! First things first: **Don t forget to do a save as and save this file to your computer.** All your menus are right here, just scroll down. Looking to navigate

More information

Saving Dinner. First things first: **Don t forget to do a save as and save this file to your computer.**

Saving Dinner. First things first: **Don t forget to do a save as and save this file to your computer.** Saving Dinner Welcome to Your Bundled Menus! First things first: **Don t forget to do a save as and save this file to your computer.** All your menus are right here, just scroll down. Looking to navigate

More information

Classic Menu-Mailer Shopping List Six Servings

Classic Menu-Mailer Shopping List Six Servings Classic Menu-Mailer Shopping List Six Servings Volume 14, Week 44 MENU: Day 1: Chicken Pasta in Cream Sauce, add a big salad Day 2: Turkey Quinoa Bake, serve with stir-fried zucchini and yellow squash

More information

Saving Dinner. First things first: **Don t forget to do a save as and save this file to your computer.**

Saving Dinner. First things first: **Don t forget to do a save as and save this file to your computer.** Saving Dinner Welcome to Your Bundled Menus! First things first: **Don t forget to do a save as and save this file to your computer.** All your menus are right here, just scroll down. Looking to navigate

More information

SAVING DINNER Welcome to Your Bundled Menus!

SAVING DINNER Welcome to Your Bundled Menus! SAVING DINNER Welcome to Your Bundled Menus! First things first: **Don t forget to do a save as and save this file to your computer.** All your menus are right here, just scroll down. Looking to navigate

More information

Quick and Easy Dinners

Quick and Easy Dinners Quick and Easy Dinners Quick and Easy Dinners Day 1: Balsamic Glazed Red Onion Burgers Day 2: Greek Chicken Gyros Day 3: Shrimp and Herb Tacos Day 4: Spicy Pork and Vegetables Day 5: Skillet Sausage Lasagna

More information

Bison Chili. Ingredients. Directions

Bison Chili. Ingredients. Directions Bison Chili 3 tbsp extra-virgin olive oil 12 oz ground bison ½ tsp salt ½ tsp freshly ground black pepper 1 small onion, finely chopped 2 garlic cloves, mashed 1 tbsp ground cumin 1 tbsp chili powder 1

More information

Saving Dinner. First things first: **Don t forget to do a save as and save this file to your computer.**

Saving Dinner. First things first: **Don t forget to do a save as and save this file to your computer.** Saving Dinner Welcome to Your Bundled Menus! First things first: **Don t forget to do a save as and save this file to your computer.** All your menus are right here, just scroll down. Looking to navigate

More information

Saving Dinner. First things first: **Don t forget to do a save as and save this file to your computer.**

Saving Dinner. First things first: **Don t forget to do a save as and save this file to your computer.** Saving Dinner Welcome to Your Bundled Menus! First things first: **Don t forget to do a save as and save this file to your computer.** All your menus are right here, just scroll down. Looking to navigate

More information

Saving Dinner. First things first: **Don t forget to do a save as and save this file to your computer.**

Saving Dinner. First things first: **Don t forget to do a save as and save this file to your computer.** Saving Dinner Welcome to Your Bundled Menus! First things first: **Don t forget to do a save as and save this file to your computer.** All your menus are right here, just scroll down. Looking to navigate

More information

Saving Dinner. First things first: **Don t forget to do a save as and save this file to your computer.**

Saving Dinner. First things first: **Don t forget to do a save as and save this file to your computer.** Saving Dinner Welcome to Your Bundled Menus! First things first: **Don t forget to do a save as and save this file to your computer.** All your menus are right here, just scroll down. Looking to navigate

More information

Shopping List WEEK 12

Shopping List WEEK 12 Shopping List WEEK 12 2015 paleoplan.com Shopping List WEEK 12 2015 paleoplan.com Shopping List WEEK 12 2015 paleoplan.com Shopping List WEEK 12 2015 paleoplan.com Prep List WEEK 12 Here is a prep list

More information

Saving Dinner. First things first: **Don t forget to do a save as and save this file to your computer.**

Saving Dinner. First things first: **Don t forget to do a save as and save this file to your computer.** Saving Dinner Welcome to Your Bundled Menus! First things first: **Don t forget to do a save as and save this file to your computer.** All your menus are right here, just scroll down. Looking to navigate

More information

Saving Dinner. First things first: **Don t forget to do a save as and save this file to your computer.**

Saving Dinner. First things first: **Don t forget to do a save as and save this file to your computer.** Saving Dinner Welcome to Your Bundled Menus! First things first: **Don t forget to do a save as and save this file to your computer.** All your menus are right here, just scroll down. Looking to navigate

More information

Shopping List WEEK 02

Shopping List WEEK 02 Shopping List WEEK 02 2016 paleoplan.com Shopping List WEEK 02 2016 paleoplan.com Shopping List WEEK 02 2016 paleoplan.com Shopping List WEEK 02 2016 paleoplan.com Prep List WEEK 02 Here is a prep list

More information

THIS WEEK'S MENU: DAY 2 DAY 1 DAY 3 DAY 5 DAY 7 DAY 4 DAY 6 HEALTHY PLAN Healthy Plan Caprese Toasts

THIS WEEK'S MENU: DAY 2 DAY 1 DAY 3 DAY 5 DAY 7 DAY 4 DAY 6 HEALTHY PLAN Healthy Plan Caprese Toasts HEALTHY PLAN 11-23-2018 DAY 1 DAY 2 DAY 3 THIS WEEK'S MENU: Healthy Plan Chili Lime Rubbed Steak Healthy Plan Honey Sriracha Brussels Sprouts Healthy Plan Chicken Parmesan Pasta Casserole Healthy Plan

More information

One Pot October // Roasting Pan Recipes (Low Carb)

One Pot October // Roasting Pan Recipes (Low Carb) One Pot October // Roasting Pan Recipes (Low Carb) Recipe 1: Cajun Sausage and Rice Recipe 2: Lemon Butter Chicken and Turnips Recipe 3: Bacon Wrapped Scallops Recipe 4: Sesame Steak Stir Fry Recipe 5:

More information

Be Well CLeanse. Menu plan, shopping lists, & recipes for the perfect 2 week cleanse. bewell.com

Be Well CLeanse. Menu plan, shopping lists, & recipes for the perfect 2 week cleanse. bewell.com Be Well CLeanse Menu plan, shopping lists, & recipes for the perfect 2 week cleanse bewell.com Menu: WEEK ONE DAY 1 Lunch: Smoked Salmon Salad (page 12) Dinner: Grass Fed Burger with Quick Probiotic Pickle

More information

Saving Dinner. First things first: **Don t forget to do a save as and save this file to your computer.**

Saving Dinner. First things first: **Don t forget to do a save as and save this file to your computer.** Saving Dinner Welcome to Your Bundled Menus! First things first: **Don t forget to do a save as and save this file to your computer.** All your menus are right here, just scroll down. Looking to navigate

More information

Shopping List paleoplan.com

Shopping List paleoplan.com Shopping List 08 2016 paleoplan.com Shopping List 08 2016 paleoplan.com Shopping List 08 2016 paleoplan.com Shopping List 08 2016 paleoplan.com Prep List WEEK 08 Here is a prep list to help make cooking

More information

Week Plan Recipes Week of September 10 - September 16

Week Plan Recipes Week of September 10 - September 16 Week Plan Recipes Week of September 10 - September 16 Omelet Muffins Total Time: 30 minutes Cook Time: 30 minutes Calories 325 Carbohydrate 7g Protein 26g Fat 21g 8 large egg(s) 1/ 8 cup(s) water 1/ 2

More information

Saving Dinner. First things first: **Don t forget to do a save as and save this file to your computer.**

Saving Dinner. First things first: **Don t forget to do a save as and save this file to your computer.** Saving Dinner Welcome to Your Bundled Menus! First things first: **Don t forget to do a save as and save this file to your computer.** All your menus are right here, just scroll down. Looking to navigate

More information

Get Your Awesome On! Meal Plan and Recipes Week 1 1

Get Your Awesome On! Meal Plan and Recipes Week 1 1 Get Your Awesome On! Meal Plan and Recipes Week 1 1 Day 1 Breakfast: Kale-Shallot Frittata* Snack: Plain Greek-style yogurt, 1/3 cup berries, 2 tablespoons granola Lunch: Broccoli Soup* with side salad

More information

One Pot October // Crock Pot Recipes (Low Carb)

One Pot October // Crock Pot Recipes (Low Carb) One Pot October // Crock Pot Recipes (Low Carb) Recipe 1: Herby Garlic Chicken and Parsnips Recipe 2: Drunken Shallot Pot Roast Recipe 3: Spicy Zuppa Toscana Recipe 4: Classic Chicken Marsala Recipe 5:

More information

Shopping List WEEK 09

Shopping List WEEK 09 Shopping List WEEK 09 2016 paleoplan.com Shopping List WEEK 09 2016 paleoplan.com Shopping List WEEK 09 2016 paleoplan.com Shopping List WEEK 09 2016 paleoplan.com Prep List WEEK 09 Here is a prep list

More information

Day Day Day Day

Day Day Day Day CONTENTS Day 1... 3 Breakfast... 3 CHOCOLATE smoothie... 3 Lunch... 4 HERB SALAD... 4 Dinner... 5 Tomato & Cucumber Salad with Maple Baked Chicken... 5 Day 2... 6 Breakfast... 6 Grain Free Oatmeal... 6

More information

Table of Contents. Avocado and Garlic Soup Baked Eggs with Tomatoes and Spinach Carrot and Garlic Soup Chili Garlic Noodles...

Table of Contents. Avocado and Garlic Soup Baked Eggs with Tomatoes and Spinach Carrot and Garlic Soup Chili Garlic Noodles... Table of Contents Avocado and Garlic Soup... 3 Baked Eggs with Tomatoes and Spinach... 5 Carrot and Garlic Soup... 7 Chili Garlic Noodles... 9 Creamy Garlic Penne with Spinach... 11 Garlic Bread... 13

More information

Blueberr y Fruit Crumble

Blueberr y Fruit Crumble Blueberry Fruit Crumble 1 ¼ cups frozen or fresh blueberries 2 teaspoons sugar 1 tablespoons whole-wheat flour 2 teaspoons orange juice ¼ cup rolled oats 1 tablespoon chopped almonds 1 tablespoon brown

More information

20 for the Freezer - Paleo

20 for the Freezer - Paleo 20 for the Freezer - Paleo Volume 1 20 for the Freezer - Paleo - Volume 1 Page 1 of 26 20 for the Freezer Paleo Volume 1 Recipe 1: Baked Stuffed Peppers Recipe 2: Salisbury Steaks with Sauteed Mushrooms

More information

Shopping List WEEK 11

Shopping List WEEK 11 Shopping List WEEK 11 2016 paleoplan.com Shopping List WEEK 11 2016 paleoplan.com Shopping List WEEK 11 2016 paleoplan.com Shopping List WEEK 11 2016 paleoplan.com Prep List WEEK 11 Here is a prep list

More information

THIS WEEK'S MENU: DAY 2 DAY 1 DAY 3 DAY 7 DAY 4 DAY 5 DAY 6 HEALTHY PLAN Healthy Plan Honey Lime Shrimp and Brown Rice

THIS WEEK'S MENU: DAY 2 DAY 1 DAY 3 DAY 7 DAY 4 DAY 5 DAY 6 HEALTHY PLAN Healthy Plan Honey Lime Shrimp and Brown Rice HEALTHY PLAN 11-02-2018 DAY 1 DAY 2 DAY 3 THIS WEEK'S MENU: Healthy Plan Healthier Slow Cooker Beef Stroganoff and Noodles Healthy Plan Chicken Pesto and Asparagus Skillet Healthy Plan 3 Ingredient Baked

More information

THIS WEEK'S MENU: DAY 2 DAY 1 DAY 3 DAY 5 DAY 7 DAY 4 DAY 6 HEALTHY PLAN Healthy Plan Skinny White Bean Chili

THIS WEEK'S MENU: DAY 2 DAY 1 DAY 3 DAY 5 DAY 7 DAY 4 DAY 6 HEALTHY PLAN Healthy Plan Skinny White Bean Chili HEALTHY PLAN 10-12-2018 THIS WEEK'S MENU: DAY 1 Healthy Plan Citrus Pork Tacos Healthy Plan Mexican Street Corn Salad DAY 2 Healthy Plan Grilled Honey Mustard Chicken Healthy Plan Three Bean Salad DAY

More information

FOR ONE Fall/Winter Sample Plan

FOR ONE Fall/Winter Sample Plan FOR ONE Fall/Winter Sample Plan PREP GUIDE MEAL #1 Cut fruit & vegetables: o ½ orange, peeled and chopped o 1 medium zucchini, sliced MEAL #2 1½ cups cooked brown rice prepared according to package directions

More information

Shopping List WEEK paleoplan.com

Shopping List WEEK paleoplan.com Shopping List WEEK 5 2016 paleoplan.com Shopping List WEEK 5 2016 paleoplan.com Shopping List WEEK 5 2016 paleoplan.com Shopping List WEEK 5 2016 paleoplan.com Prep List WEEK 5 Here is a prep list to help

More information

Week 1 Recipes. Egg Whites w/potato & Salsa. Breakfast Tacos. Ingredients: Directions: 6 Egg Whites 5 oz Potato 2 tbsp Salsa

Week 1 Recipes. Egg Whites w/potato & Salsa. Breakfast Tacos. Ingredients: Directions: 6 Egg Whites 5 oz Potato 2 tbsp Salsa 28 Day Recipes Week 1 Recipes Egg Whites w/potato & Salsa Breakfast Tacos 5 oz Potato 2 tbsp Salsa Scramble egg whites in non-stick pan with the smallest amount of olive oil needed. Place cooked baked

More information

SERVES 2 SCROLL DOWN FOR 4 SERVING MENU

SERVES 2 SCROLL DOWN FOR 4 SERVING MENU SERVES 2 SCROLL DOWN FOR 4 SERVING MENU Lemon Basil Scallop Stir Fry Pasta with Sausage and Sundried Tomatoes Chicken Marsala Potato Leek Soup Swedish Meatballs SHOPPING LIST Ingredients for the side dishes

More information

CLEARSKI SOLUTI TH DR.TREVORCATES

CLEARSKI SOLUTI TH DR.TREVORCATES CLEARSKI N SOLUTI ON WI TH DR.TREVORCATES Cl earski nreci pes Grass Fed Beef Stew Entrées: 2 pounds Grass fed stew beef (or buffalo) 1 tablespoons coconut oil 2 cups water 1 clove garlic, peeled 1 or 2

More information

30 Day Paleo Challenge Winter. Guide

30 Day Paleo Challenge Winter. Guide 30 Day Paleo Challenge Winter Guide Welcome to the 30 Day Paleo Challenge The 30 Day Paleo Challenge came about because of the tremendous outpouring we received about a blog post I did in April called

More information

Shopping List WEEK 01

Shopping List WEEK 01 Shopping List WEEK 01 2016 paleoplan.com Shopping List WEEK 01 2016 paleoplan.com Shopping List WEEK 01 2016 paleoplan.com Shopping List WEEK 01 2016 paleoplan.com Prep Meal WEEK 01 Meal # 1 Bacon and

More information

Easy Peasy Slow Cooker Program. Created by St. Jude Wellness Center

Easy Peasy Slow Cooker Program. Created by St. Jude Wellness Center Easy Peasy Slow Cooker Program Created by St. Jude Wellness Center Easy Peasy Slow Cooker Program St. Jude Wellness Center Hi everyone! With Christmas and New Years right around the corner, I think we

More information

THIS WEEK'S MENU: DAY 2 DAY 1 DAY 3 DAY 6 DAY 5 DAY 4 DAY 7 HEALTHY PLAN Healthy Plan Apple Pecan Chicken Salad

THIS WEEK'S MENU: DAY 2 DAY 1 DAY 3 DAY 6 DAY 5 DAY 4 DAY 7 HEALTHY PLAN Healthy Plan Apple Pecan Chicken Salad HEALTHY PLAN 09-28-2018 THIS WEEK'S MENU: DAY 1 Healthy Plan Apple Pecan Chicken Salad DAY 2 Healthy Plan Slow Cooker Beef Stew DAY 3 Healthy Plan Italian Turkey Meatballs DAY 4 DAY 5 DAY 6 DAY 7 Healthy

More information

7-Day Sample Meal Plan

7-Day Sample Meal Plan 7-Day Sample Meal Plan Day One Breakfast: Green Smoothie Lunch: Walnut and Apple Spinach Salad Dinner: Almond crusted baked chicken Side Salad Snacks of your choice Day Two Breakfast: Green Smoothie Lunch:

More information

Clear Change TM. Category. Recipes

Clear Change TM. Category. Recipes Clear Change TM 8- Program Sample The easiest route may be simply choosing from our recipe suggestions. If you wish to develop your own recipes, keep the General Food Choices in mind. You may eat as much

More information

CLASSIC April 10, 2015

CLASSIC April 10, 2015 CLASSIC April 10, 2015 PREP GUIDE MEAL #1 Ginger scallion chicken rub *see recipe below 1-2 piece fresh ginger grated to yield 2 teaspoons MEAL #2 Make shrimp marinade *see recipe below Marinate shrimp

More information

Pasta Recipes Created by Nicole Porter Wellness

Pasta Recipes Created by Nicole Porter Wellness Pasta Recipes 5.24.18 Created by Meal Prep Spaghetti with Chicken, Spinach & Tomatoes 8 ingredients 30 minutes 4 servings 1. Preheat oven to 450 degrees F and line baking sheets with foil. 2. In a bowl,

More information

%FMJDJPVT %*"#&5&4 3&$*1&4

%FMJDJPVT %*#&5&4 3&$*1&4 %FMJDJPVT %*"#&5&4 3&$*1&4 :63* &-,"*. Apple Orchard Oatmeal Oatmeal 1 cup cold water 1/2 cup old fashioned rolled oats (steel cut is best) 1 pinch salt (optional) Apple Pie Topping 1 tsp stevia or xylitol#

More information

SAVING DINNER Welcome to Your Bundled Menus!

SAVING DINNER Welcome to Your Bundled Menus! SAVING DINNER Welcome to Your Bundled Menus! First things first: **Don t forget to do a save as and save this file to your computer.** All your menus are right here, just scroll down. Looking to navigate

More information

March Dinner Ideas. Created by In Balance Pilates

March Dinner Ideas. Created by In Balance Pilates March Dinner Ideas Created by In Balance Pilates March Dinner Ideas In Balance Pilates Enjoy 2 weeks of dinner ideas with our Free gift to You! Get more at www.inbalancepilates.ca Chicken Curry Noodle

More information

THIS WEEK'S MENU: DAY 2 DAY 1 DAY 3 DAY 4 DAY 7 DAY 5 DAY 6 SMALLER FAMILY HEALTHY PLAN

THIS WEEK'S MENU: DAY 2 DAY 1 DAY 3 DAY 4 DAY 7 DAY 5 DAY 6 SMALLER FAMILY HEALTHY PLAN SMALLER FAMILY HEALTHY PLAN - 2-15-2019 DAY 1 DAY 2 DAY 3 THIS WEEK'S MENU: Plan Fiesta Ranch Chicken Burritos Plan-Roasted Veggie Pasta Salad Plan-One Pan Honey Glazed Salmon Dinner Plan-Peanut Butter

More information

Fall 2018 Detox - Supplemental Recipes. Created by Sara Fins Health Coaching

Fall 2018 Detox - Supplemental Recipes. Created by Sara Fins Health Coaching Fall 2018 Detox - Supplemental Recipes Created by Health Coaching Fall 2018 Detox - Supplemental Recipes Health Coaching These are supplemental recipes for the 5-Day Detox. Many of them can be made ahead

More information

Smoked Salmon Omelet. Week 4 Meals DAY 1. Serves 1 Prep time: 5 minutes Cook time: 5 minutes

Smoked Salmon Omelet. Week 4 Meals DAY 1. Serves 1 Prep time: 5 minutes Cook time: 5 minutes Week 4 Meals DAY 1 Smoked Salmon Omelet Prep time: 5 minutes Cook time: 5 minutes 3 eggs 1 tablespoon chopped dill 1 tablespoon olive oil 2 tablespoons coconut oil 4 ounces smoked salmon Whisk the eggs

More information

Single Serving SPRING BODY RESET

Single Serving SPRING BODY RESET Single Serving SPRING BODY RESET MENU DAY 1 Avocado Tomato Omelet Peasant Bean Stew Turkey Taco Salad DAY 2 Toasted Oatmeal with Blueberries Shredded Chicken Wraps Shrimp Primavera DAY 3 Basic Green Smoothie

More information

New Year, New You. 9 Recipes for Under 400 Calories & less than $4

New Year, New You. 9 Recipes for Under 400 Calories & less than $4 New Year, New You 9 Recipes for Under 400 Calories & less than $4 under 400 per serving less than $4 Jump start your New Year with these delicious recipes that will help you lose weight and save money.

More information

Shopping List WEEK 16

Shopping List WEEK 16 Shopping List WEEK 16 2016 paleoplan.com Shopping List WEEK 16 2016 paleoplan.com Shopping List WEEK 16 2016 paleoplan.com Shopping List WEEK 16 2016 paleoplan.com Prep List WEEK 16 Here is a prep list

More information

Baked Encrusted Salmon

Baked Encrusted Salmon Baked Encrusted Salmon 2 6-oz. wild Alaskan salmon filets 2 tsp. olive oil 1 lime 4 tsp. IsaCrunch Seasonings (garlic powder, onion powder, pepper) Yields: 2 servings, Calories 323 Grilled Chicken Breast

More information

FOR ONE Winter Reset Week 3

FOR ONE Winter Reset Week 3 FOR ONE Winter Reset Week 3 PREP GUIDE DAY #14: Cook spaghetti squash * see prep guide page 2 Make marinara sauce * see prep guide page 2 Roasted sweet potatoes * see prep guide page 2 1¾ cups cooked quinoa

More information

Clean Cut Nutrition Week 1 Approved Recipes

Clean Cut Nutrition Week 1 Approved Recipes Clean Cut Nutrition Week 1 Approved Recipes Clean Cut Detoxing Vegetable Soup 1 onion diced 2 carrots chopped 3 celery stalks chopped 1 cup butternut squash ½ to 1 zucchini, chopped (depending on size)

More information

24 day challenge sample meal plan

24 day challenge sample meal plan 24 day challenge sample meal plan For optimal results, add a little protein with each snack too Day 1 Breakfast: meal replacement shake or veggie omelet and grapes Snack: banana Before lunch: catalyst

More information

Shopping List WEEK 07

Shopping List WEEK 07 Shopping List WEEK 07 2016 paleoplan.com Shopping List WEEK 07 2016 paleoplan.com Shopping List WEEK 07 2016 paleoplan.com Shopping List WEEK 07 2016 paleoplan.com Prep List WEEK 07 Here is a prep list

More information

Mon Tue Wed Thu Fri Sat. Seed Bars Fresh Strawberries Protein Coffee Protein Coffee Protein Coffee Seed Bars. Mongolian Beef Ginger Stir Fry

Mon Tue Wed Thu Fri Sat. Seed Bars Fresh Strawberries Protein Coffee Protein Coffee Protein Coffee Seed Bars. Mongolian Beef Ginger Stir Fry Paleo April 29 6 days Mon Tue Wed Thu Fri Sat Breakfast Bell Pepper Egg Cups Bell Pepper Egg Cups Meal Prep Coconut Flour Pancakes Meal Prep Coconut Flour Pancakes Meal Prep Coconut Flour Pancakes Mexican

More information

Breakfast Pizza. Week 14 Meals. Ingredients. Directions DAY 1. Serves 1 Prep time: 5 minutes Cook time: 10 minutes

Breakfast Pizza. Week 14 Meals. Ingredients. Directions DAY 1. Serves 1 Prep time: 5 minutes Cook time: 10 minutes Week 14 Meals DAY 1 Breakfast Pizza Prep time: 5 minutes 1/2 teaspoon olive oil 2 eggs, beaten 3 tablespoons stewed tomatoes from a can 4 slices pepperoni 1/4 Italian sausage link, casing removed, cooked

More information

SMALLER FAMILY HEALTHY PLAN DAY 2 DAY 6. Plan-Pineapple Grilled Bake. Smaller Family Healthy Plan-Butternut Squash

SMALLER FAMILY HEALTHY PLAN DAY 2 DAY 6. Plan-Pineapple Grilled Bake. Smaller Family Healthy Plan-Butternut Squash SMALLER FAMILY HEALTHY PLAN 08-31-18 DAY 1 DAY 2 DAY 3 THIS WEEK'S MENU: Easy Baked Salmon Plan-Roasted Veggie Pasta Salad Smaller Healthy Plan- Dark Chocolate Trail Mix Plan-Korean BBQ Chicken and Broccoli

More information

Quinoa Salad. Ingredients

Quinoa Salad. Ingredients hydrating Salad Notes: marinate in the lime juice for a while, make this the night before eating. Cucumber, Black Bean, Corn, Tomato, and Avocado Salad 1 English cucumber, diced 1 can black beans, rinsed

More information

Egg Drop Noodle Soup

Egg Drop Noodle Soup Egg Drop Noodle Soup Why go out for Chinese when you can stay in and make this classic Asian soup recipe in less than 30 minutes? Simply Asia Lo Mein Noodles and whisked eggs come together in a garlicky,

More information

Brussels Sprouts with Umami Sauce

Brussels Sprouts with Umami Sauce Brussels Sprouts with Umami Sauce Brussels Sprouts: 1 ½ teaspoons expeller-pressed canola oil 1 ½ pounds Brussels sprouts, halved 2 garlic cloves, thinly sliced 1/3 cup Umami Sauce (see below) 2 teaspoons

More information

FOR ONE Summer Sample Plan

FOR ONE Summer Sample Plan FOR ONE Summer Sample Plan PREP GUIDE MEAL #1 Make shallot yogurt *see Meal #1 for recipe Cut vegetables: o ½ medium yellow onion, bite sized chunks o ½ green bell pepper, bite sized chunks o ½ zucchini/squash,

More information

MENU. DAY ONE Orange Banana Smoothie Brown Rice & Butternut Salad Portobello Mojo with Chipotle Black Bean Medley

MENU. DAY ONE Orange Banana Smoothie Brown Rice & Butternut Salad Portobello Mojo with Chipotle Black Bean Medley PREP MENU DAY ONE Orange Banana Smoothie Brown Rice & Butternut Salad Portobello Mojo with Chipotle Black Bean Medley DAY TWO Overnight Apple Pie Oats Portobello Tacos Harvest Pilaf & Roast Winter Vegetables

More information

PLANT-BASED PISTACHIO RECIPES. AmericanPistachios.org

PLANT-BASED PISTACHIO RECIPES. AmericanPistachios.org PLANT-BASED PISTACHIO RECIPES CRUNCHY SPRING ROLLS WITH ASIAN PISTACHIO DIPPING SAUCE RECIPE BY CHERYL FORBERG, RDN 16 spring rolls CRUNCHY SPRING ROLLS Feel free to mix and match your favorite veggies

More information

Wahls Paleo Phase III

Wahls Paleo Phase III Wahls Paleo Phase III Week 2 Wahls Paleo Plus Week 2 LUNCHES Day 1: Mandarin Orange Chicken Salad Day 2: Zucchini Basil Meatloaf Day 3: Rosemary Mushroom Pork Chops Day 4: Paprika Turkey Stir-fry Day 5:

More information

Y OLI OLIY I. WHAT CAN I EAT? 14 meals that are ideal for losing weight!

Y OLI OLIY I. WHAT CAN I EAT? 14 meals that are ideal for losing weight! I I I I I I I I TM INGREDIENTS ACTIVE THEIVE, BETTER BD CMPAN WHAT CAN I EAT? 14 meals that are ideal for losing weight! 14 meals that are ideal for losing weight; they can be used on meal days, and several

More information

CLASSIC February 8th MENU

CLASSIC February 8th MENU CLASSIC February 8th PREP GUIDE This week s menu requires a little bit longer prep for WEDNESDAY making the brisket. We suggest that you plan ahead and MEATBALL perhaps make LETTUCE the brisket WRAPS on

More information

Whole30 Meal Plan - Week 1

Whole30 Meal Plan - Week 1 Whole30 Meal Plan - Week 1 Breakfast Lunch Dinner Day 1 [A] Rosemary, Sausage & Sweet Potato Hash* [C] Pulled Pork w/ Roasted Veggies* [D] Crispy Chicken Thighs w/ Zesty Cauliflower Day 2 [B] Southwest

More information

Heart-Healthy Thanksgiving Dinner

Heart-Healthy Thanksgiving Dinner Heart-Healthy Thanksgiving Dinner Roasted Beet and Tart Apple Salad Roasted Delicata Squash with Quinoa Salad Cranberry Sauce Cauliflower Stuffing Roasted Turkey Nutrition Facts Serving: 1 meal Amount

More information

Cucumber Yogurt Dip. Nutrient Totals Per Serving: Calories 100 Total Fat 1.5 g Saturated Fat 1 g Sodium 120 mg Protein 6 g

Cucumber Yogurt Dip. Nutrient Totals Per Serving: Calories 100 Total Fat 1.5 g Saturated Fat 1 g Sodium 120 mg Protein 6 g Cucumber Yogurt Dip Serving Size: 1/6 of recipe Yield: 6 servings 2 large cucumbers 2 cups plain yogurt, low-fat ½ cup sour cream, non-fat 1 tablespoon lemon juice 1 tablespoon fresh dill 1 garlic clove,

More information

SMALLER FAMILY HEALTHY PLAN DAY 2 DAY 6. Smaller Family Menu Plan Slow Cooker. Plan-Lemon Butter Ground Turkey Cowboy

SMALLER FAMILY HEALTHY PLAN DAY 2 DAY 6. Smaller Family Menu Plan Slow Cooker. Plan-Lemon Butter Ground Turkey Cowboy SMALLER FAMILY HEALTHY PLAN 09-14-2018 DAY 1 DAY 2 DAY 3 THIS WEEK'S MENU: Plan Skinny Chicken Alfredo Asian Beef and Snow Peas Plan Skinny Chicken Enchiladas Plan - Homemade Refried Beans DAY 4 DAY 5

More information

PROTOCOL HASHIMOTO S. Root Cause Autoimmune Paleo Diet 2-Week Recipe Plan. Wentz, PharmD, FASCP. IZABELLA WENTZ PharmD, FASCP

PROTOCOL HASHIMOTO S. Root Cause Autoimmune Paleo Diet 2-Week Recipe Plan. Wentz, PharmD, FASCP. IZABELLA WENTZ PharmD, FASCP HASHIMOTO S PROTOCOL A 90-DAY PLAN for REVERSING SYMPTOMS and Getting Your Life Back Root Cause Autoimmune Paleo Diet 2-Week Recipe Plan Izabella Wentz, PharmD, FASCP IZABELLA WENTZ PharmD, FASCP About

More information

Blackened Fish with Strawberry Kiwi Salsa. Vegetable and Goat Cheese Phyllo Pie

Blackened Fish with Strawberry Kiwi Salsa. Vegetable and Goat Cheese Phyllo Pie Blackened Fish with Strawberry Kiwi Salsa Vegetable and Goat Cheese Phyllo Pie BLACKENED FISH WITH STRAWBERRY KIWI SALSA For the Blackened Fish: 4-4 oz fillet fish (4 ounces each; flaky white fish like

More information

THIS IS WHY YOU RE SICK & TIRED

THIS IS WHY YOU RE SICK & TIRED THIS IS WHY YOU RE SICK & TIRED (AND HOW TO LOOK AND FEEL AMAZING) BY JACKIE WARNER Contents Recipes 5 Breakfast Options 5 Berry Smoothie 5 Citrus Smoothie 5 Pineapple Smoothie 5 Beet Smoothie 6 Orange

More information

Weekly Shopping List. Daily Inspiration TM

Weekly Shopping List. Daily Inspiration TM 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

More information

THIS WEEK'S MENU: DAY 2 DAY 1 DAY 3 DAY 5 DAY 4 DAY 6 DAY 7 SMALLER FAMILY HEALTHY PLAN Smaller Family Healthy Plan Garden Vegetable Soup

THIS WEEK'S MENU: DAY 2 DAY 1 DAY 3 DAY 5 DAY 4 DAY 6 DAY 7 SMALLER FAMILY HEALTHY PLAN Smaller Family Healthy Plan Garden Vegetable Soup SMALLER FAMILY HEALTHY PLAN 10-12-2018 DAY 1 DAY 2 DAY 3 THIS WEEK'S MENU: Smaller Family Healthy Plan Chicken Pesto and Asparagus Skillet Smaller Family Healthy Plan Oven Baked Omelet Smaller Family Healthy

More information

Whole Food Plant Based Diet for Cancer Prevention

Whole Food Plant Based Diet for Cancer Prevention Bareroots Natural Health and Yoga Centre Whole Food Plant Based Diet for Cancer Prevention Plant Based Diet for Cancer Prevention Feel free to substitute grass fed, free range, organic meat and eggs if

More information

Easy Italian Wedding Soup

Easy Italian Wedding Soup 2 packed cups arugula Crunchy Winter Salad 2 celery sticks (about 1 cup), thinly sliced on the diagonal 4 radishes, thinly sliced 1 apple, cored and thinly sliced 1/4 cup gouda, sliced 1/2 cup toasted

More information

7 Days Of Recipe & Meals Inspiration!

7 Days Of Recipe & Meals Inspiration! 7 Days Of Recipe & Meals Inspiration! Mon Tue Wed Thu Fri Sat Sun Breakfast Blueberry Zucchini Breakfast Cookies Grapes & Almonds Mango Oat Smoothie Hard Boiled Eggs Blueberry Zucchini Breakfast Cookies

More information

Chicken and Mushrooms with Cream Sauce. Lemon Pepper Salmon with Asparagus. Leftovers from D4. Spinach, Cucumber & Salmon Salad

Chicken and Mushrooms with Cream Sauce. Lemon Pepper Salmon with Asparagus. Leftovers from D4. Spinach, Cucumber & Salmon Salad Week 4 Meal Plan Breakfast Lunch Dinner Day 1 Smoked Salmon Omelet Chicken and Mushrooms with Cream Sauce Mama s Meatloaf and Mashed Cauliflower A4 B4 C4 Day 2 Savory Sausage Breakfast Cups A1 D4 Lemon

More information

Holiday Recipes. Hours d oeuvre & Dips Secret Stuffed Mushrooms Spinach, Artichoke, & Kale Dip. Soups & Salads

Holiday Recipes. Hours d oeuvre & Dips Secret Stuffed Mushrooms Spinach, Artichoke, & Kale Dip. Soups & Salads Hours d oeuvre & Dips Secret Stuffed Mushrooms Spinach, Artichoke, & Kale Dip Soups & Salads Holiday Recipes by Roasted Butternut Squash Soup Apple, Blue Cheese, and Walnut Salad Vegetables & Sides Roux-less

More information