T H E 2 8 D A Y 'WAIST' LOSS M E A L P L A N. Lisa Arendell, CEO of Lisa Lou Fitness, LLC

Transcription

1 T H E 8 D A Y 'WAIST' LOSS RESET M E A L P L A N W h o l e F o o d s G l u t e n F r e e Lisa Arendell, CEO of Lisa Lou Fitness, LLC

2 8 Day RESET Meal Plan Week # Day Upon waking st meal *Must add c. greens OR serving of Organifi to any option. nd meal rd meal snack (optional) 4th meal 6 oz Optional: Blend in tsp of MCT oil & tsp Shake w/t almond butter(optional) OR eggs with / cup plain yogurt Ground Turkey Italian Meat balls w/ c. of broccoli / cucumber OR carrot with 4T hummus Mushroom and spinach quiche w/ ½ c. cooked quinoa OR Lisa s Cereal 6 oz Optional: Blend in tsp of MCT oil & tsp Shake w/t almond butter(optional) OR eggs with / cup plain yogurt Salmon Salad Power Bowl w/ ¼ of an avocado / cucumber OR carrot with 4T hummus Shake w/ T almond butter(optional) OR Salsa Chicken w/ c. ( c. prior to sautéing) of sautéed spinach 6 oz Optional: Blend in tsp of MCT oil & tsp Shake w/t almond butter(optional) OR eggs with / cup plain yogurt Ground Turkey Italian Meat balls w/ c. of broccoli / cucumber OR carrot with 4T hummus Mushroom and spinach quiche w/ ½ c. cooked quinoa OR Lisa s Cereal 4 6 oz Optional: Blend in tsp of MCT oil & tsp Shake w/t almond butter(optional) OR eggs with / cup plain yogurt Salmon Salad Power Bowl w/ ¼ of an avocado / cucumber OR carrot with 4T hummus Shake w/ T almond butter(optional) OR Salsa Chicken w/ c. ( c. prior to sautéing) of sautéed spinach 5 6 oz Optional: Blend in tsp of MCT oil & tsp Shake w/t almond butter(optional) OR eggs with / cup plain yogurt Ground Turkey Italian Meat balls w/ c. of broccoli / cucumber OR carrot with 4T hummus Mushroom and spinach quiche w/ ½ c. cooked quinoa OR Lisa s Cereal 6 6 oz Optional: Blend in tsp of MCT oil & tsp Shake w/t almond butter(optional) OR eggs with / cup plain yogurt Salmon Salad Power Bowl w/ ¼ of an avocado / cucumber OR carrot with 4T hummus Shake w/ T almond butter(optional) OR Salsa Chicken w/ c. ( c. prior to sautéing) of sautéed spinach 7 6 oz Optional: Blend in tsp of MCT oil & tsp Shake w/t almond butter(optional) OR eggs with / cup plain yogurt Ground Turkey Italian Meat balls w/ c. of broccoli / cucumber OR carrot with 4T hummus Mushroom and spinach quiche w/ ½ c. cooked quinoa OR Lisa s Cereal

3 8 Day RESET Meal Plan Week GROCERY LIST Meat:.5 lbs. of pastured boneless skinless chicken breast OR thighs- at least hormone-free/antibiotic free.5 lbs. of ground turkey-organic and pasture-raised beef is best but at least choose hormone/antibiotic free 6 slices of Bacon nitrate free & no sugar added oz of Wild Caught Salmon Produce: Organifi Green Juice- (opt) purchased on line. See details on Grocery Tip list. T parsley, finely chopped onions 4 garlic cloves lg. containers of spinach medium zucchini medium yellow squash lemon Cucumbers or Carrots (snack option) Hummus (snack option) 8 c. of broccoli avocado 8 oz. of white mushrooms ¼ c blueberries Dairy/Eggs: salted for cooking/ unsalted for coffee-optional (Kroger/Walmart/Sunshine) egg - pastured raised is best but at least cage free +4 eggs - pastured raised is best but at least cage free (if having as breakfast) +6 eggs - pastured raised is best but at least cage free (if having dinner quiche) Full Fat Greek Yogurt (Breakfast option) Parmesan cheese (optional) Pantry: Almond butter (optional) only salt added is best. - 7 T for shake for the week) Pink Himalayan or Celtic Sea Salt to season food lightly SweetLeaf Stevia (optional) for sweetening coffee/tea/yogurt/breakfast of choice (without any additives) MCT Oil (optional for coffee) Brain Octane preferred Amazon or if local at Sunshine Health Food. 4 oz. can of crushed tomatoes 6 oz jar of salsa oz chicken stock Quinoa Full Fat canned coconut milk Cereal option: c. walnut, c. macadamia nuts or pecans, c. almonds, ½ c unsweetened shredded coconut, & ¼ c cacao nibs Seasonings: Black Pepper Bay leaf Italian seasoning Thyme sprigs Approved cooking oils: (mentioned above) Avocado oil(preferred) Extra virgin coconut oil Ghee Shake (optional): See Grocery Shopping Tip page for Shake guidelines Be sure to put at least hours between your meal the night before and your first real food meal the next day!

4 GROUND TURKEY ITALIAN MEATBALLS Adapted from: M A K E S - O Z M E A T B A L L S Meatballs: / lbs. pastured ground turkey T Italian Seasoning egg / T parsley finely chopped tsp salt / tsp ground black pepper Marinara Sauce: 4 oz. can crushed tomatoes / medium onion finely chopped T approved oil bay leaf clove garlic chopped / T parsley finely chopped / tsp black pepper Meatballs: Preheat your oven to 400 degree. Line a cookie sheet with foil. Mix the meat, egg and seasonings together in a large bowl then form about two tablespoons of the meat mixture into even sized meatballs and place them on the lined cookie sheet. Bake in a 400 degree oven for 0 minutes, or until cooked through. Marinara Sauce: Add the approved oil to a pan and heat up on a medium heat, then add the chopped onion and sauté for five minutes. Add the chopped garlic, canned tomatoes, bay leaf and pepper. Cook on a low - medium heat for 0-0 minutes. Serve over the cooked meatballs and sprinkle with chopped parsley

5 SALMON SALAD POWER BOWL Adapted from: S E R V E S Three 4-oz ounce Wild caught salmon fillets 6 cups greens sliced zucchini sliced squash OILS & SEASONINGS: Slice and sauté zucchini and squash in a skillet with / T oil and a little bit of pepper/salt. Cook salmon in T of approved oil, lemon, pepper and salt for 0 minutes at 400F or so. / T approved oil dash of sea salt dash of pepper thyme sprigs / cup parmesan (optional) tsp lemon juice 4 Once the zucchini and salmon and cooked, go ahead and build your bowl. Greens first, then veggies, and salmon.. Drizzle in other T of approved oil, put in thyme sprigs leaves and toss all together and place in bowl. Sprinkle with parmesan, if desired

6 MUSHROOM AND SPINACH QUICHE Adapted from: S E R V E S 6 8 oz fresh baby spinach, chopped (a few big handfuls) 6 slices bacon nitrate-free and sugar-free bacon, cut into inch pieces cup chopped white mushrooms small onion, finely chopped 6 eggs ¼ cup full fat canned coconut milk OILS & SEASONINGS: cloves garlic, finely chopped ½ tsp fine grain sea salt Heat a large heavy skillet over medium-high heat and add the bacon pieces. Cook the bacon until about ¾ of the way done, drain a little bit of the fat, and add the onions and cook with the bacon, stirring Once the onions are translucent, add the chopped mushrooms and garlic and lower the heat to medium. Continue to cook and stir about more minutes until softened and toasty. Stir in the chopped spinach until it wilts, then remove from heat. In a large mixing bowl, whisk together the eggs, coconut milk, and salt. Pour the spinach mixture into the greased pie pan, then carefully pour the egg mixture over the top and allow it to settle in. You might have a bit extra. Bake in a 400-degree oven for 5 minutes or until the center is set and the sides begin to brown. The quiche will puff up in the oven but settle once done. Allow the quiche to cool and set for about 5 minutes before cutting into slices and serving. Leftovers can be stored covered in the refrigerator for up to 4 days. Enjoy!

7 CEREAL Recipe from Lisa Arendell S E R V E S 6 cup Walnuts cup macadamia nuts or pecans cup almonds / cup Unsweetened shredded Coconut (optional) /4 cup cacao nibs /4 cup blueberries Toast nuts and coconut in a single layer at 50 for 7-5 minutes being sure not to burn. It may be easier to do this on separate pans. Add cacao nibs to mixture. Measure out ½ cup per serving sizes 4 Add milk. Top with blueberries. Enjoy!

8 SALSA CHICKEN Recipe from Lisa Arendell S E R V E S 6 / lbs. of pastured chicken thighs or breasts - 6-ounce jar of no sugar added salsa ounces chicken stock Quinoa Stove Top Instructions: Cook chicken in large stock pot with salsa and stock for 0 minutes or until chicken is completely cooked through. Serve over cooked quinoa Instant Pot Instructions: Combine chicken, stock and salsa and press manual up to 5 minutes. Allow the pressure to natural release. Serve over cooked quinoa.

9 8 Day RESET Meal Plan Week # Day Upon waking st meal *Must add c. greens OR serving of Organifi to any option. nd meal rd meal snack (optional) 4th meal 8 6 oz Optional: Blend in tsp of MCT oil & tsp Shake w/ T almond butter (optional) OR - eggs w/ ¼ avocado & c. greens Tuna (or Chicken) Salad Nori Wraps & cups of cauliflower ½ cup full fat plain Greek yogurt OR ½ of serving of approved Shake 4 oz Grass-fed steak, ½ sm. sweet potato, cups of Brussel sprouts w/ ¼ avocado 9 6 oz Optional: Blend in tsp of MCT oil & tsp Shake w/ T almond butter(optional) OR - eggs w/ ¼ avocado & c. greens Blackened Chicken and Avocado Salad ½ cup full fat plain Greek yogurt OR ½ of serving of approved Shake Crockpot Chicken Thighs with Artichokes and Sun-Dried Tomatoes and c. of broccoli 0 6 oz Optional: Blend in tsp of MCT oil & tsp Shake w/ T almond butter(optional) OR - eggs w/ ¼ avocado & c. greens Tuna (or Chicken) Salad Nori Wraps & cups of cauliflower ½ cup full fat plain Greek yogurt OR ½ of serving of approved Shake 4 oz Grass-fed steak, ½ sm. sweet potato, cups of Brussel sprouts w/ ¼ avocado 6 oz Optional: Blend in tsp of MCT oil & tsp Shake w/ T almond butter(optional) OR - eggs w/ ¼ avocado & c. greens Blackened Chicken and Avocado Salad ½ cup full fat plain Greek yogurt OR ½ of serving of approved Shake Crockpot Chicken Thighs with Artichokes and Sun-Dried Tomatoes and c. of broccoli 6 oz Optional: Blend in tsp of MCT oil & tsp Shake w/ T almond butter(optional) OR - eggs w/ ¼ avocado & c. greens Tuna (or Chicken) Salad Nori Wraps & cups of cauliflower ½ cup full fat plain Greek yogurt OR ½ of serving of approved Shake 4 oz Grass-fed steak, ½ sm. sweet potato, cups of Brussel sprouts w/ ¼ avocado 6 oz Optional: Blend in tsp of MCT oil & tsp Shake w/ T almond butter(optional) OR - eggs w/ ¼ avocado & c. greens Blackened Chicken and Avocado Salad ½ cup full fat plain Greek yogurt OR ½ of serving of approved Shake Crockpot Chicken Thighs with Artichokes and Sun-Dried Tomatoes and c. of broccoli 4 6 oz Optional: Blend in tsp of MCT oil & tsp Shake w/ T almond butter(optional) OR - eggs w/ ¼ avocado & c. greens Tuna (or Chicken) Salad Nori Wraps & cups of cauliflower ½ cup full fat plain Greek yogurt OR ½ of serving of approved Shake 4 oz Grass-fed steak, ½ sm. sweet potato, cups of Brussel sprouts w/ ¼ avocado

10 8 Day RESET Meal Plan Week GROCERY LIST Meat: 4 cans of Wild Planet Tuna lb. of pastured boneless skinless chicken breast - at least hormone-free/antibiotic free lb. of pastured boneless skinless chicken thighs - at least hormone-free/antibiotic free lb. of grass-fed steak Produce: Organifi Green Juice- (opt) purchased on line. See details on Grocery Tip list. lg. container of spinach 6 avocados 8 c. cauliflower 6 sm. Carrots 4 cucumbers lemon c. of romaine lettuce large tomato sm. Red onion sweet potatoes 8 c. Brussel sprouts 6 c. broccoli 4 garlic cloves T fresh parsley Dairy/Eggs: salted for cooking/ unsalted for coffee-optional (Kroger/Walmart/Sunshine) +4 eggs - pastured raised is best but at least cage free (if having as breakfast) Full Fat Greek Yogurt (snack option) Pantry: Almond butter (optional) only salt added is best. - 7 T for shake for the week) Pink Himalayan or Celtic Sea Salt to season food lightly SweetLeaf Stevia (optional) for sweetening coffee/tea/yogurt/breakfast of choice (without any additives) MCT Oil (optional for coffee) Brain Octane preferred Amazon or if local at Sunshine Health Food. Full Fat canned coconut milk 6-4 Nori seaweed sheets jar (4.75 oz) Cara Mia Grilled artichoke hearts bag Julienne cut sundried tomatoes Seasonings: Paprika Chili powder Cumin Garlic powder Cilantro Oregano Approved cooking oils: (mentioned above) Avocado oil(preferred) Extra virgin coconut oil Ghee Shake (optional): See Grocery Shopping Tip page for Shake guidelines Be sure to put at least hours between your meal the night before and your first real food meal the next day!

11 TUNA SALAD NORI WRAPS Adapted from: S E R V E S 4-4 W R A P S P E R S E R V I N G 4 (5-ounce can) (Wild Planet Tuna Recommended) 4 T canned coconut milk 6-4 nori seaweed sheets 6 small carrots, thinly sliced cucumber thinly sliced avocado In a medium bowl stir together tuna, approved oil, coconut milk, lemon juice, cumin and salt. Note: Refrigerate tuna can before preparing tuna salad if you prefer it colder than room temperature. OILS & SEASONINGS: T approved oil teaspoon lemon juice, fresh squeezed tsp salt Spoon mixture over nori wraps, top with veggies and roll into cone shaped wraps. See cooking tip section above for detailed instructions and tips. Serve immediately.

12 BLACKENED CHICKEN AND AVOCADO SALAD Adapted from S E R V E S 4 Blackened Chicken: lb of boneless skinless chicken breasts ½ tsp paprika ½ tsp garlic powder ½ tsp chili powder ½ tsp cumin (optional) T approved oil pinch salt and pepper Defrost chicken prior to starting. Wash and pat dry. In a small bowl, mix together the paprika, garlic powder, chili powder, cumin, salt, pepper and approved oil. Coat the chicken and cook on medium heat in a frying pan until no longer pink in center (approximately 5 minutes, depending on thickness). Avocado Salad: cups romaine lettuce (can also use baby spinach) large tomato small red onion ½ cup cucumber avocados T approved oil T cilantro (fresh or dried) ½ tsp salt ½ tsp pepper 4 Wash, dry, and chop lettuce. Peel, pit, and chop the avocados, as well as the tomato, onion, cucumber into desired size. Usually about ½ inch pieces. Add all the ingredients to a large salad bowl, drizzling the approved oil and sprinkling the salt, pepper, and cilantro. Toss with tongs. Remove the chicken and cut diagonally into strips, place on top of salad and serve immediately.

13 OUTBACK STEAKHOUSE- STYLE STEAK Adapted from S E R V E S oz pieces of sirloin steaks OILS & SEASONINGS: 4-6 teaspoons salt (depending on taste) 4 teaspoons paprika teaspoons ground black pepper teaspoon onion powder teaspoon garlic powder teaspoon cayenne pepper teaspoon coriander teaspoon turmeric Mix together seasoning ingredients and rub into each side of steak. Grill steaks on a large frying pan over medium-high heat; press down on steak with spatula or tongs to sear the edges.

14 CROCK POT CHICKEN THIGHS WITH ARTICHOKES AND SUN-DRIED TOMATOES Adapted from S E R V E S 4 lb of pastured boneless chicken thighs jar (4.75-ounces) Cara Mia Grilled Artichoke Hearts, drained, /-cup liquid reserved bag (.5-ounces) Julienne Cut Sun-Dried Tomatoes /- cup artichoke hearts liquid OILS & SEASONINGS: salt and fresh ground pepper, to taste / tablespoon dried oregano 4 cloves garlic, minced tablespoons chopped fresh parsley Spray 5 to 6-quart crock pot/slow cooker with cooking spray. Season chicken thighs with salt, pepper, and dried oregano; add to slow cooker in one layer. Add artichoke hearts and sundried tomatoes over the chicken; sprinkle with garlic. Take a /- cup of the liquid from the jar with the artichoke hearts and pour it over the top. Cover cook on HIGH for 4 to 4- / hours, or on LOW for about 6 hours. Transfer to serving plates. 4 Sprinkle with fresh parsley. Serve.

15 8 Day RESET Meal Plan Week # Day Upon waking st meal *Must add c. greens OR serving of Organifi to any option. nd meal rd meal snack (optional) 4th meal 5 6 oz Optional: Blend in tsp of MCT oil & tsp Shake w/ T almond butter(optional) OR - Prosciutto Egg cups OR Turkey Stuffed Peppers or Mushrooms Garlic Roasted Shrimp with Zucchini pasta 4 almonds OR - boiled eggs Slow Cooker Parmesan Garlic Herb Chicken with c. of fresh spinach, sautéed and Sweet Potatoes 6 6 oz Optional: Blend in tsp of MCT oil & tsp Shake w/ T almond butter(optional) OR - Prosciutto Egg cups OR Turkey Stuffed Peppers or Mushrooms Bacon Turkey Burger w/ c. of steamed broccoli 4 almonds OR - boiled eggs Aidell s Italian Sausage Stir Fry 7 6 oz Optional: Blend in tsp of MCT oil & tsp Shake w/ T almond butter(optional) OR - Prosciutto Egg cups OR Turkey Stuffed Peppers or Mushrooms Garlic Roasted Shrimp with Zucchini pasta 4 almonds OR - boiled eggs Slow Cooker Parmesan Garlic Herb Chicken with c. of fresh spinach, sautéed and Sweet Potatoes 8 6 oz Optional: Blend in tsp of MCT oil & tsp Shake w/ T almond butter(optional) OR - Prosciutto Egg cups OR Turkey Stuffed Peppers or Mushrooms Bacon Turkey Burger w/ c. of steamed broccoli 4 almonds OR - boiled eggs Aidell s Italian Sausage Stir Fry 9 6 oz Optional: Blend in tsp of MCT oil & tsp Shake w/ T almond butter(optional) OR - Prosciutto Egg cups OR Turkey Stuffed Peppers or Mushrooms Garlic Roasted Shrimp with Zucchini pasta 4 almonds OR - boiled eggs Slow Cooker Parmesan Garlic Herb Chicken with c. of fresh spinach, sautéed and Sweet Potatoes 0 6 oz Optional: Blend in tsp of MCT oil & tsp Shake w/ T almond butter(optional) OR - Prosciutto Egg cups OR Turkey Stuffed Peppers or Mushrooms Bacon Turkey Burger w/ c. of steamed broccoli 4 almonds OR - boiled eggs Aidell s Italian Sausage Stir Fry 6 oz Optional: Blend in tsp of MCT oil & tsp Shake w/ T almond butter(optional) OR - Prosciutto Egg cups OR Turkey Stuffed Peppers or Mushrooms Garlic Roasted Shrimp with Zucchini pasta 4 almonds OR - boiled eggs Slow Cooker Parmesan Garlic Herb Chicken with c. of fresh spinach, sautéed and Sweet Potatoes

16 8 Day RESET Meal Plan Week GROCERY LIST Meat: lbs. of pastured boneless skinless chicken thighs - at least hormone-free/antibiotic free lbs. of ground turkey- organic and pasture-raised is best but at least choose hormone/antibiotic free 4 slices of nitrate/nitrite free- sugar free Bacon 4 pieces of Prosciutto lb. of Wild caught shrimp 5 links of Aidell s Italian sausage Produce: Organifi Green Juice- (opt) purchased on line. See details on Grocery Tip list. lg. container of spinach red bell peppers green bell pepper + red bell peppers OR Portobello mushrooms 8 garlic cloves, minced 4 med. Zucchini small heads of broccoli lemon avocado - sweet potatoes T Basil, chopped T Fresh parsley, chopped T Fresh thyme, chopped Dairy/Eggs: salted for cooking/ unsalted for coffee-optional (Kroger/Walmart/Sunshine) 4 eggs pastured raised is best but at least cage free (if having as breakfast) +7-4 eggs - pastured raised is best but at least cage free (if having as snack) Grated Parmesan cheese (optional) Pantry: Almond butter (optional) only salt added is best. - 7 T for shake for the week) Pink Himalayan or Celtic Sea Salt to season food lightly SweetLeaf Stevia (optional) for sweetening coffee/tea/yogurt/breakfast of choice (without any additives) MCT Oil (optional for coffee) Brain Octane preferred Amazon or if local at Sunshine Health Food. Ghee (if using for Garlic Roasted Shrimp & zucchini pasta) 5 oz can of crushed tomatoes can of fire roasted diced tomatoes Almonds (snack option) Seasonings: Parsley Ground pepper Dried oregano Italian seasoning Slap yo mama seasoning Approved cooking oils: (mentioned above) Avocado oil(preferred) Extra virgin coconut oil Ghee Shake (optional): See Grocery Shopping Tip page for Shake guidelines Be sure to put at least hours between your meal the night before and your first real food meal the next day!

17 PROSCIUTTO EGG CUPS Adapted from: S E R V E S egg and piece of prosciutto per muffin cup Eggs Prosciutto Preheat your oven to 400 degrees. Spray all the tins on a regular muffin tin with approved oil spray. OILS & SEASONINGS: approved oil Salt and pepper Line each of the egg cups with piece of prosciutto. Fill each tin with egg. You can crack it right in or scramble your eggs, then add them. I like to sprinkle fresh pepper and salt on top of the egg. Bake your egg cups for -6 minutes or until the eggs look pretty solid.

18 TURKEY STUFFED PEPPERS OR MUSHROOMS Adapted from S E R V E S lb ground turkey cups spinach cups crushed tomatoes red bell peppers OR as many Portobello mushrooms, as desired OILS & SEASONINGS: T approved oil or butter cloves garlic, minced T parsley tsp dried oregano T chopped basil tsp sea salt Sauté the ground turkey, in approved oil, until cooked over medium heat. Add the spinach and stir until wilted. Add the rest of the ingredients, except for peppers or mushrooms, and simmer for 0 minutes. Cut the tops off of each pepper and remove the seeds and stems. Slice each pepper in half, down the middle. 4 Lay the peppers or mushrooms down on a baking sheet and spoon the turkey mixture into each half. Bake at 45 F for 5 minutes.

19 GARLIC-ROASTED SHRIMP WITH ZUCCHINI PASTA Adapted from: S E R V E S 8 ounces peeled and deveined shrimp, thawed if frozen medium zucchinis, spiralized or sliced into thin strips for zucchini pasta OILS & SEASONINGS Preheat oven to 400 degrees. Combine all ingredients except zucchini pasta in baking dish. Bake for 8-0 minutes, turning once, until shrimp are pink and just cooked through. T approved oil T ghee, melted cloves garlic, minced ½ lemon, zested and juiced ¼ teaspoon salt fresh ground pepper to taste Add the zucchini pasta, toss and serve.

20 BACON TURKEY BURGER WITH STEAMED BROCCOLI Recipe from Lisa Arendell S E R V E S 4 6 oz of pastured ground turkey 4 strips of uncooked bacon avocado lb. of broccoli OILS & SEASONINGS: T melted Kerrygold butter Slap Yo Mama seasoning or preferred seasoning to taste 4 Prepare broccoli to steam. Mix all ingredients, except avocado and broccoli, and form into 4 four-ounce patties. Cook with approved oil until done. Top burger with /4 avocado

21 SLOW COOKER PARMESAN GARLIC HERB CHICKEN AND SWEET POTATOES Adapted from: S E R V E S 6-8 lbs pastured bone in chicken thighs, can also use boneless thighs or boneless chicken breasts lbs sweet potatoes, cubed 4 garlic cloves, minced ½ cup grated parmesan cheese (optional) In a large skillet over medium high heat approved oil. Salt and pepper the chicken and add to the skillet. Sear on each side for - minutes or until nicely brown on each side. Set aside. OILS & SEASONINGS: T approved oil T chopped fresh parsley T fresh thyme, finely chopped T oregano, finely chopped ⅓ cup approved oil (for slow cooker) Salt and pepper to taste Garnish with fresh parsley In a 5-6 quart slow cooker add sweet potatoes, garlic, parmesan cheese, parsley, thyme, oregano, and mix. Season with salt and pepper. Drizzle in approved oil and mix until coated. Add the chicken to the slow cooker and cover. Cook on low for 6 hours or high for 4 or until sweet potatoes are tender. Top generously with freshly grated parmesan cheese. Garnish with fresh parsley.

22 ITALIAN SAUSAGE STIR FRY Adapted from: S E R V E S 4 small heads of broccoli, cut into florets 5 links of Italian sausage (use Aidell s or other low sugar Italian sausage) red bell peppers, sliced green bell pepper, sliced can of fire roasted diced tomatoes OILS & SEASONINGS: Cook sausage in frying pan (lid on) with / inch of water. Simmer on medium-low until water cooks out. Turning several times. Cut peppers into strips and broccoli into florets. Put approved oil on medium heat in separate pan/pot/dutch oven. T of approved oil Italian seasoning Salt and pepper Sauté peppers until more tender. Add broccoli and cook until more tender. Stirring frequently. Add fire roasted diced tomatoes and seasoning. Then, turn heat down. 4 Drain sausage and cut into /-inch slices. Add to vegetables and stir. Serve!

23 8 Day RESET Meal Plan Week # 4 Day Upon waking st meal *Must add c. greens OR serving of Organifi to any option. nd meal rd meal snack (optional) 4th meal 6 oz Optional: Blend in tsp of MCT oil & tsp Shake w/ T almond butter(optional) OR Egg/Bacon cup Citrus Asparagus & Salmon Trail Mix - ¼ cup of mix of lily s chocolate chips, walnuts, almonds, pumpkin seeds (/4 cup total measure and bag!) Taco-stuffed potatoes w/ cups of cauliflower 6 oz Optional: Blend in tsp of MCT oil & tsp Shake w/ T almond butter(optional) OR Egg/Bacon cup Spinach stuffed chicken breasts Trail Mix - ¼ cup of mix of lily s chocolate chips, walnuts, almonds, pumpkin seeds (/4 cup total measure and bag!) Steak salad 4 6 oz Optional: Blend in tsp of MCT oil & tsp Shake w/ T almond butter(optional) OR Egg/Bacon cup Citrus Asparagus & Salmon Trail Mix - ¼ cup of mix of lily s chocolate chips, walnuts, almonds, pumpkin seeds (/4 cup total measure and bag!) Taco-stuffed potatoes w/ cups of cauliflower 5 6 oz Optional: Blend in tsp of MCT oil & tsp Shake w/ T almond butter(optional) OR Egg/Bacon cup Spinach stuffed chicken breasts Trail Mix - ¼ cup of mix of lily s chocolate chips, walnuts, almonds, pumpkin seeds (/4 cup total measure and bag!) Steak salad 6 6 oz Optional: Blend in tsp of MCT oil & tsp Shake w/ T almond butter(optional) OR Egg/Bacon cup Citrus Asparagus & Salmon Trail Mix - ¼ cup of mix of lily s chocolate chips, walnuts, almonds, pumpkin seeds (/4 cup total measure and bag!) Taco-stuffed potatoes w/ cups of cauliflower 7 6 oz Optional: Blend in tsp of MCT oil & tsp Shake w/ T almond butter(optional) OR Egg/Bacon cup Spinach stuffed chicken breasts Trail Mix - ¼ cup of mix of lily s chocolate chips, walnuts, almonds, pumpkin seeds (/4 cup total measure and bag!) Steak salad 8 6 oz Optional: Blend in tsp of MCT oil & tsp Shake w/ T almond butter(optional) OR Egg/Bacon cup Citrus Asparagus & Salmon Trail Mix - ¼ cup of mix of lily s chocolate chips, walnuts, almonds, pumpkin seeds (/4 cup total measure and bag!) Taco-stuffed potatoes w/ cups of cauliflower

24 8 Day RESET Meal Plan Week 4 GROCERY LIST Meat: lb. of pastured boneless skinless chicken breast - at least hormone-free/antibiotic free /4 lb. of grass-fed sirloin steak lb. of ground turkey-organic and pasture-raised beef is best but at least choose hormone/antibiotic free slices of Bacon nitrate free & no sugar added lb of Wild Caught Salmon Produce: Organifi Green Juice- (opt) purchased on line. See details on Grocery Tip list. lg. container of spinach lb. of asparagus +8 asparagus spears (in breakfast option) lemons 8 oz. frozen chopped spinach 8 sprigs of Fresh Thyme garlic cloves, minced ½ c. red cherry tomatoes ½ c. yellow cherry tomatoes avocado 8 c. of cauliflower 4 small sweet potatoes onion tomato, diced bell pepper c. shredded lettuce bunch of green onions Dairy/Eggs: salted for cooking/ unsalted for coffee-optional (Kroger/Walmart/Sunshine) eggs - pastured raised is best but at least cage free +4 eggs - pastured raised is best but at least cage free (if having as breakfast) oz. of Full Fat Feta cheese oz. of Full Fat cream cheese Pantry: Almond butter (optional) only salt added is best. - 7 T for shake for the week) Pink Himalayan or Celtic Sea Salt to season food lightly SweetLeaf Stevia (optional) for sweetening coffee/tea/yogurt/breakfast of choice (without any additives) MCT Oil (optional for coffee) Brain Octane preferred Amazon or if local at Sunshine Health Food. Roasted garlic olive oil Paleo mayo (Primal Kitchen brand is great) White wine vinegar Salsa (less than 5 grams of sugar per serving) Snack option: walnuts, almonds, pumpkin seeds, & lily s chocolate chips Seasonings: Stone ground mustard Chili powder Dried oregano Approved cooking oils: (mentioned above) Avocado oil(preferred) Extra virgin coconut oil Ground cumin Paprika Garlic powder Ghee Shake (optional): See Grocery Shopping Tip page for Shake guidelines Be sure to put at least hours between your meal the night before and your first real food meal the next day!

25 EGG & BACON CUPS Adapted from M A K E S - P E R S E R V I N G eggs strips uncured organic bacon, cooked 8 asparagus spears, cut into large pieces or swap with spinach OILS & SEASONINGS: Approved oil for the pan Sea Salt and black pepper to taste Pre heat the oven to 400 F. Grease cups of a regular muffin pan. Lay a strip of bacon in each muffin cup, pushing down. It will over hang out side. Crack an egg in every cup. Distribute the asparagus evenly throughout each cup. Season with salt and pepper and bake in the middle of the oven for -5 minutes for soft eggs, 5-7 minutes for hard eggs. 4 Serve the eggs warm. Refrigerate extras and rewarm

26 CITRUS ASPARAGUS SALMON Adapted from: S E R V E S 4 lb. asparagus 4 (4oz.) salmon filets OILS & SEASONINGS: T fresh lemon juice T roasted garlic olive oil 8 slices of lemon teaspoon stone ground mustard 8 sprigs of fresh thyme Salt & pepper to season Preheat oven to 400. Create a pocket with 4 sheets of tin foil. Place on a baking sheet. Evenly distribute asparagus spears among the 4 pockets. Season with salt & pepper. Place salmon on top of the asparagus. In a small bowl, add mustard, lemon juice, and roasted garlic olive oil. Whisk together. Pour mixture over each salmon and gently rub in. 4 5 Next place two slices of lemon and sprigs of thyme on each salmon. Close the foil pocket up. Bake for 5 minutes. Serve.

27 SPINACH STUFFED CHICKEN BREASTS Adapted from basilandbubbly.com S E R V E S chicken breasts 8 oz chopped frozen spinach, cooked according to package directions and squeezed dry. oz feta, crumbled (about ½ cup) oz cream cheese OILS & SEASONINGS: clove garlic, diced ¼ teaspoon salt, divided ⅛ teaspoon pepper T approved oil Preheat oven to 450 degrees. Mix the chopped frozen spinach, feta, cream cheese, garlic and half of the salt in a medium sized bowl. Cut a pocket into each chicken breast. If you are unsure of how to cut a pocket into the chicken without also cutting a pocket into your hand, try this: One at a time, place the chicken flat on a cutting board, and press a large spatula (or something else that cannot be stabbed, i.e. DO NOT USE YOUR HAND) flat on top of the breast. 4 5 Make sure that you are pressing the spatula down hard enough to hold the chicken in place. You may need to actually dig the edge of the spatula into the meat just a little bit to accomplish this. Insert the knife ⅔ of the way into the side of the thickest part of the chicken, and slice down to the thinnest part, stopping before you cut through; you want a pocket not a flap. Separate the spinach and cheese mixture into three parts, and roll into thick logs. Stuff each log into the pocket you made in the chicken breasts. Season with remaining salt and pepper. Heat the approved oil in an ovenproof pan set over medium high heat, then add the stuffed chicken, "top" side down. Cook for 5 minutes, then flip the chicken over. Place the pan into the oven, and 6 bake for 0 minutes. If your chicken breasts are extraordinarily thick, cook for to 5 minutes longer, or until juices run clear when you poke the chicken with a fork.

28 TACO STUFFED POTATOES Adapted from S E R V E S 4 lb ground turkey 4 small sweet potatoes / onion, diced tomato, diced bell pepper diced cup fresh lettuce, shredded ½ cup chopped green onions Fresh salsa Ingredients for the taco seasoning: T chili powder tsp. ground cumin ½ tsp. paprika ½ tsp. dried oregano ½ tsp. garlic powder Sea salt and freshly ground black pepper Preheat your oven to 75 F. Scrub and pat potatoes dry. Pierce potatoes all over with a fork and bake in the oven, directly on rack, until soft (about 40 to 45 min. depending on the size of your potatoes). 4 5 In a bowl, combine all the ingredients for the taco seasoning. Heat approved oil in a skillet over medium-high heat. Add the onions and cook until soft and fragrant, about to 4 minutes. Add the ground turkey to the skillet and cook until browned. Sprinkle the taco seasoning onto the turkey, and stir to combine. You may want to add or T of water if the meat is too dry or the seasoning is not mixing well. Cook the ground turkey another minute or two and set aside. Using a sharp knife, make a lengthwise slit in each potato and push ends of each potato toward each other to open. Fill the potatoes with the ground turkey and top with all the remaining vegetables. Serve with salsa.

29 STEAK SALAD Adapted from S E R V E S /4 lb sirloin steak, (grilled or pan-seared first, then sliced) 6 cups greens we used Romaine lettuce / cup red cherry tomatoes / cup yellow cherry tomatoes hard-boiled eggs, peeled and sliced avocado, pitted and sliced Dressing: Pat dry and season steak with your favorite seasoning, or sprinkle liberally with salt and pepper. Cook on well-oiled grill or in a cast iron pan (along with T of oil) over medium-high heat about 5 minutes per side for medium rare steak. Remove from heat, place on plate and tent with aluminum foil for 0-5 minutes before slicing crosswise into thin strips. 4 T of avocado oil or olive oil T white wine vinegar T paleo mayo small to medium garlic clove, pressed Salt and pepper to taste Arrange salad ingredients on plates as desired, or place in large bowl and toss Add dressing ingredients to a small bowl and whisk until combined. Pour over salad as desired.