42 Days to Fit & Feeling Good

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1 Week 5 Meal Plan Smoothie of the Week : Thai Eye Opener Ingredients: ¼ cup coconut milk ¼ cup pineapple, fresh or frozen 2 carrots halved 1 medium apple, quartered ¼ teaspoon fresh ginger 1 handful spinach (Abby s addition) 1 Tbsp flax oil or coconut oil Optional: add Whey Protein powder. Abby recommends Standard Process Whey Pro. Directions: Blend all ingredients until smooth. Add water to make the shake less thick. Source: 1 Degree of Change, The Standard Process 21 Day Purification Program Cookbook Dressing of the Week: Caesar Rules Dressing Ingredients: (makes 3 cups) ¼ cup cold pressed olive oil 2 garlic cloves, minced 4 medium celery stalks, cut into thirds ½ cup water ¼ cup fresh lemon juice ¼ cup organic tamari, Braggs Amino Acids, or soy sauce 2 Tbsp white miso 5 organic unsulphured dates Freshly ground salt/pepper to taste Directions: Blend all the ingredients in a blender and serve over romaine lettuce. Keeps for about 10 days. Recipe from Kids Life Force Energy by Natalia Rose. Dessert of the week: Food Babe s Raw Coconut Macaroons (only 5 ingredients!)

2 Snack of the Week: Food Babe s Roasted Pumpkin Spiced Nuts

3 Day 29: Breakfast : Food Babe s Sweet Potato & Turkey Frittata (make extra for breakfast tomorrow) Lunch: Caesar Salad (use dressing of the week) Add chicken and a sprinkle of parmesan cheese to it for added protein if you desire. Use about 2-3 cups of romaine lettuce. Dinner : Food Babe s Stormy Day Stir Fry

4 Day 30: Breakfast: Leftover Frittata Lunch : Leftover Stir Fry Dinner : Protein of your choice, Roasted Cauliflower, & Sweet Potato Fries (make enough for lunch tomorrow!) Ingredients: Choose whatever type of protein you want to cook: fish, chicken, steak, etc. (aim for grassfed meat or wild caught fish). 2 Sweet Potatoes 2 Tbsp Grassfed Butter 1 Head Cauliflower 2 Tbsp Olive Oil ¼ tsp Celtic Sea Salt Directions: Cook the protein as you desire. (Saute fish in frying pan with olive oil and seasonings. Roast chicken in oven at same time veggies are being roasted, or saute chicken on stovetop with olive oil, salt & pepper until no longer pink inside, etc) Sweet Potato Fries: Preheat oven to 400 degrees. You can peel the potatoes or not. Then cut each one into long wedges (about 8-10 per potato) and put them on a cookie sheet. Melt 1 Tbsp butter per potato on the cookie sheet. Then use the rest to brush onto the potato wedges. Sprinkle with salt if desired. Bake in oven until golden brown and crispy (about 45 minutes). Stir halfway Roasted Cauliflower At same time you re preparing the sweet potato fries, chop the cauliflower into small florets. Toss with olive oil and salt. Spread onto baking sheet in 1 layer. Roast at same time as sweet potato fries (approx minutes depending on how small the florets are. Stir halfway.

5 Day 31: Breakfast: Yogurt with fresh fruit & nuts Organic PLAIN greek yogurt, mixed with fresh fruit like berries, apples, banana, etc, and slivered almonds, pecans, or walnuts. Lunch: Leftover sweet potato fries, cauliflower, & meat. Dinner : Stir Fry Beef and Veggies Ingredients: 1 Tbsp coconut oil 5 Tbsp Balsamic Vinegar 1 Tbsp (or less) whole-leaf stevia powder 1 Tbsp fresh ginger, minced 3 cloves garlic, minced 1 lb beef round steak, cut into thin strips 1 head broccoli chopped 2-3 red bell peppers, chopped ½ cup mushrooms, chopped 1 onion, chopped. Directions: In large skillet, heat oil. Add all remaining ingredients and cook for 8-10 minutes or until softened to desired tenderness. Serve over quinoa. Serves 2-4. Source: 1 Degree of Change, The Standard Process 21 Day Purification Program Cookbook **Make tomorrow s breakfast to put in the crock pot overnight!**

6 Day 32: Breakfast : Overnight Oats (make the night before!) Abby s Edits: if trying to lose weight, cut out or use half the brown sugar, and add a little extra cinnamon instead. Or use organic coconut sugar instead of regular brown sugar. Lunch : Leftover Squash dish. Dinner : Spaghetti Squash & Stuffed Turkey Meatballs Ingredients 1 large spaghetti squash OR Spiralized zucchini noodles. 1lb lean ground turkey breast 1 egg white 1/4 cup goat cheese 1/4 cup quick oats oatmeal (dry measure) 1 1/2 cups chopped baby spinach 3/4 cup organic tomato sauce (see Week 2 s meal plan for my bonus tomato sauce recipe at the back). Red chili pepper flakes to taste small amount of Extra Virgin Olive Oil Instructions 1. Preheat the oven to Cut the squash in half and bake each half open side up on the middle rack of the oven for 45 minutes. If using zucchini, just saute the zucchini noodles until they are tender. 3. Break up the spinach into small bits by hand 4. In a large bowl, mix the spinach, red chili flakes and oats, ground turkey and egg white 5. Form the ground turkey mixture into 12 meatballs and place them on a baking tray 6. Make a small hole in the top of each meatball and place a dime-sized piece of goat cheese in each one, seal the hole with your hand 7. Bake meatballs in the oven on the top rack for 15 minutes, check and flip meatballs at 6-8 minutes and continue cooking 8. Arrange the squash and cooked meatballs into a pasta dish and top with the tomato sauce Nutrition Information Servings per recipe 4. Serving size 3 meatballs and ½ cup squash. Calories 331. Protein 31g. Carbs 27g. Sodium 694mg. Sugar 11g. Total fat 12g. Cholesterol 60mg Recipe from Good Clean Eats ebook, 2015 by Trinity Perkins, Fitness All Ways, LLC. Follow Trinity on facebook and Instagram! Trinity is an amazing friend & trainer located near Woodbridge, VA

7 Day 33: Breakfast : Baked Broccoli Frittata (or scrambled eggs) Abby s note : Not in the mood to cook it in the oven? Just saute the onion, garlic, broccoli until tender in the oil/butter and scramble the eggs in with all of the seasonings/other ingredients! 2016 Scripps Networks, LLC. All Rights Reserved. Lunch : Leftover meatballs and spaghetti squash

8 Dinner : Quinoa Tabbouleh with Salmon Day 33 Continued: Salmon: 3 Tbsp extra virgin olive oil Juice and zest of 1 orange Celtic sea salt and ground black pepper to taste 5 (6 ounce) boneless skin on salmon filets (wild caught salmon only!) ⅓ cup finely chopped red onions 2 tomatoes, chopped or 1 cup cherry tomatoes halved 1 cucumber peeled and chopped 1 Tbsp lemon juice Directions : 1. Whisk together 2 tablespoons of the oil, zest and juice, salt and pepper in a wide, shallow dish. Arrange salmon in dish, turn to coat all over with marinade, cover and chill for 30 minutes. 2. Prepare a grill or saute pan for medium heat cooking, brushing the grill grates (or saute pan) with oil. Remove salmon from marinade; discard remaining marinade. Arrange salmon on the grill, skin side up, and cook, flipping once, until golden brown on both sides and just cooked through, about 10 minutes total. Transfer to a platter and set aside to let rest for 5 minutes. 3. Stir together onions, tomatoes, cucumbers, remaining 1 tablespoon oil, lemon juice, salt and pepper in a medium bowl. Serve salmon on a bed of tabbouleh salad with the tomato-cucumber mixture spooned over the top. Recipe from:

9 Breakfast : Pumpkin Pie Shake Day 34: 1 Tbsp flax oil or coconut oil ½ cup canned pumpkin 1 teaspoon pumpkin pie spice 1 teaspoon vanilla extract ½ cup coconut milk ¼ cup water. Optional: add Whey Protein powder. Abby recommends Standard Process Whey Pro. Blend until smooth Source: 1 Degree of Change, The Standard Process 21 Day Purification Program Cookbook Lunch : Leftover Salmon & Quinoa Tabbouleh Dinner : Sweet Potato and Spinach Curry with Quinoa Ingredients: 1 cup quinoa, rinsed 3 ½ cups vegetable broth, divided 1 large onion, thinly sliced 2 teaspoons olive oil 2 Tablespoons mild curry powder ⅛ teaspoon cayenne pepper 2 lbs sweet potatoes, peeled nad cut into 1 inch chunks 1 ½ cups coconut milk 8 cups fresh (packed) spinach 1 Tbsp fresh lime juice Sea salt & pepper to taste Directions In medium saucepan, combine quinoa and 2 cups of hte broth. Bring to a boil over medium high heat. Reduce heat to low, cover, and simmer for minutes or until the liquid is absorbed. Remove from heat and et stand, covered, for 5 minutes. Fluff with fork. Meanwhile, in a large saucepan, heat oil over medium high heat. Add onion and cook, stirring for 6-8 minutes or until softened. Add curry powder and cayenne; cook stirring for 30 seconds. Stir in sweet potatoes and the remaining broth. Bring to a boil. Reduce heat and boil for 12 minutes. Add coconut milk, reduce heat, and simmer. Cook an additional 3-7 minutes until the sweet potatoes are tender. Stir in spinach and lime juice. Simmer for 1-2 minutes or until spinach is wilted. Season to taste. Serve over quinoa. Serves 6. Source: 1 Degree of Change, The Standard Process 21 Day Purification Program Cookbook. 2015

10 Day 35: Breakfast: Homemade Nutella and Bananas (makes 4 servings) Ingredients ⅓ cup almond butter or cashew butter. 1 Tbsp organic cacao powder (or unsweetened organic cocoa) 1 Tbsp raw honey 1 tsp cinnamon Optional add ½ tsp vanilla or almond extract ½ banana per serving ¼ cup chopped strawberries per serving Sprinkle of coconut flakes on top. Directions : Mix all ingredients except banana and coconut in a bowl until well blended. Scoop ¼ of mixture into a bowl with banana and strawberries. Top with coconut flakes. Note: This recipe is fruit heavy, so make sure throughout the day to have 2 vegetables for every 1 serving of fruit in the day. That means you need to eat at least 4 servings of veggies today. Lunch : Leftover Sweet Potato Quinoa Curry Dinner :Sweet Potato Avocado Tacos. You can put it over lettuce instead of tortillas to go gluten free.

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