THE SLIM MENU. SNACK 5 celery sticks with 1 Tbsp. cream cheese (Freebie)

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1 HE IM MENU HAPPY HORMONE, IM EY irections: Follow this menu for the next 2 days. For options and variety, see the next page. hen follow the Happy Menu for the following 5 days. You can also follow the meal planner on page 5. REAKFA: acon & Eggs Cook 2 slices bacon and scramble 2 eggs. op eggs with 1 bsp. grated cheddar cheese and 2 bsp. salsa. erve with coffee with half-and-half. NACK UNCH: ummer oup lend 1 avocado, 1 bsp. lime juice, 2 scallions, 1/4 cup spinach, and 1 1/4 cup chicken broth to get a thick consistency. eason with Worcestershire and abasco sauce and salt and pepper to taste. Pour into a bowl and garnish with a few spinach leaves. NACK 5 celery sticks with 1 bsp. cream cheese INNER: Garlic Chicken Melt 1 bsp. butter into skillet. Add 1 halved chicken breast sprinkled with 1 tsp. garlic powder, 1/2 tsp. onion powder and salt and pepper to taste. auté each side. erve over 2 cups of spinach and 1/2 zucchini sautéed, lightly sprinkled with garlic powder. REA Up to 2 glasses red (29 UGAR CAORIE) OA: 29 UGAR CAORIE ransmitting or copying of the icensed Materials is prohibited JorgeCruise.com 2014; #implyfit; Page 1

2 UIUION OPION REAKFA Ham Rolls: Over 3 slices of ham, evenly spread 1 chopped hard boiled egg, 3 dill pickles 2 bsp. provolone. Roll up each ham slice. ip with ijon Mustard. erve with coffee with half-and-half. UNCH/INNER Chopped alad: Combine 2 cups chopped Romaine lettuce, 1/4 chopped cucumber, 2 chopped radishes, and 1 chopped scallion in a bowl. In a small bowl, whisk 1 bsp. olive oil, 1 bsp. red vinegar and salt and pepper to taste. oss the dressing on the salad well. op with 1 chopped hard boiled egg and serve with 2 bsp. almonds. Feta & Chicken alad: In a bowl, mix 1 cup arugula, I cup spinach, 2 bsp. crumbled feta, 3 bsp. thinly chopped onion, 2 bsp. sun dried tomatoes, 2 bsp. mint and 1 bsp. olive oil and vinegar. Place 1 sliced grilled chicken breast on top. teak with Puttanesca: Mix well 1/2 bsp. sun dried tomato, 1 chopped tomato, 2 bsp. red, 1 bsp. basil and 1 minced garlic clove. Over medium high, cook 3 oz. steak brushed with Worcestershire sauce, until browned on each side. Reduce heat to medium low and cook until desired doneness. Remove steak and in the same skillet, add the tomato mixture and cook over medium high for 3 minutes. erve over steak and 1 cup spinach. teak with Goat Cheese & Pepper: auté 1/2 cup chopped onion, 1 chopped bell pepper and 1 bsp. thyme. urn heat to low and add 2 bsp. dry red and simmer a few more minutes. Plate mixture with 3 oz. grilled flank steak and top with 2 bsp. crumbled goat cheese. NACK 5 cucumber slices and 3 celery sticks 1 hardboiled egg ransmitting or copying of the icensed Materials is prohibited JorgeCruise.com 2014; #implyfit; Page 2

3 HE HAPPY MENU HAPPY HORMONE, IM EY irections: After following the lim Menu for 2 days, follow this menu for the next 5 days. For options and variety, see the next page. You can also follow the meal planner on page 5. REAKFA: urnip Hash-browns Grate 1 medium turnip and squeeze out as much excess liquid as possible. Melt 1 1/2 bsp. butter in a pan and then add turnips, 2 chopped scallions, and 1 egg, mixing well. Cook until brown. erve with coffee with halfand-half. (34 UGAR CAORIE) NACK 5 slices cucumber and 3 chopped radishes UNCH: istro urger Mix together 2 bsp. mayonnaise, 1 tsp. lemon juice, 1/2 minced garlic clove, and salt and pepper. oast 1 whole wheat hamburger bun and spread aioli mixture. Place 3 oz. grilled flank steak, 1/2 grilled bell pepper, and 1/4 cup spinach on top. erve with a side salad of 1 cup spinach, 5 chopped cherry tomatoes, 2bsp. walnuts, and 1 bsp. balsamic vinegar. (72 UGAR CAORIE) NACK 1/4 cup pumpkin seeds INNER: Mango White Fish In a bowl, mix 1 bsp. melted butter with 1/2 chopped jalapeño and 1 tsp. lime juice. Place I white fish fillet in foil and top with jalapeño marinade. Fold ends of foil and bake at 350 degrees for 10 minutes, until flaky. Make mango salsa by combining 1/2 cup chopped mango, 2 bsp. onion, 1/4 sliced avocado, 5 chopped cherry tomatoes, 1 bsp. cilantro, 2 tsp. lime juice, and salt and pepper to taste. erve fish over 1 cup of spinach and salsa on top. (52 UGAR CAORIE) REA Up to 2 glasses red (29 UGAR CAORIE) OA: 187 UGAR CAORIE ransmitting or copying of the icensed Materials is prohibited JorgeCruise.com 2014; #implyfit; Page 3

4 UIUION OPION REAKFA erry Ricotta: Mix 1/4 cup Ricotta cheese with 1 tsp. lemon juice. Add 1/4 cup raspberries and 1/4 cup blueberries. op with 1 bsp. almonds. weeten with tevia, if desired. erve with coffee with half-and-half. (57 UGAR CAORIE) UNCH/INNER teak and urnip Risotto: In a pot, heat 1 bsp. butter and I cup grated turnip, stirring occasionally. After 3 minutes, add 1 cup chicken broth and bring to a boil, 10 minutes, until most liquid has evaporated. tir in 2 bsp. of cream. In a skillet, brown 1/2 chopped shallot. hen add 3 oz. flank steak, rubbed with salt and pepper and any seasoning you desire, and cook until desired doneness. Place steak mixture and fresh herbs on top of turnips. prinkle with 1 bsp. Parmesan Cheese. (34 UGAR CAORIE) Eggplant Ricotta ite: hinly slice 1/2 medium eggplant and season with salt. In one shallow dish, pour flour for dredging. In another, beat 1 large egg. And in one last dish, mix 1/4 cup breadcrumbs and 2 bsp. Parmesan. redge eggplant in flour, then dip in egg, and coat with breadcrumbs. In a pan with 1 bsp. olive oil, cook eggplant until golden, about 2 minutes on each side. Evenly spread 1/4 cup ricotta cheese and a chopped tomato on top of each. (80 UGAR CAORIE) weet and picy Asian Fish: Preheat over to 425 degrees. In a small bowl, mix 1 1/2 chopped scallions, 1/2 minced clove garlic, 1 bsp. soy sauce, 2 tsp. lime juice, 1/8 tsp. ginger, and 1 tsp. chili flakes. ump marinade over 1 white fish fillet on a rimmed baking sheet lined with foil. ake for 10 minutes. hen broil for 5 minutes. erve with 1 cup steamed broccoli and 1/2 cup cooked brown rice. (92 UGAR CAORIE) urkish Eggplant Wrap: Make dressing by whisking together 2 bsp. Fage Greek Yogurt, 1/8 tsp. salt, 1/2 bsp. lemon juice, 1/2 minced garlic clove. Grill 1/2 eggplant and 1/4 thinly sliced small onion. On a whole wheat wrap, spread yogurt mixing, place grilled vegetables and 1/4 cup of arugula. (80 UGAR CAORIE) NACK 3 celery stalks with 1 bsp. cream cheese ransmitting or copying of the icensed Materials is prohibited JorgeCruise.com 2014; #implyfit; Page 4

5 Follow this planner for the next 7 days. You will have 2 lim ays followed by 5 Happy ays. Unless otherwise noted, all meals and snacks are Freebies acon & Eggs ummer oup 5 celery sticks with 1 bsp. cream cheese Garlic Chicken Ham Rolls 5 cucumber slices with 3 celery sticks Chopped alad 1 hardboiled egg teak with Puttanesca urnip Hash-browns 5 cucumber slices with 3 sliced radishes MEA PANNER erry Ricotta 57 sugar calories 1/4 cup almonds istro urger 72 sugar calories 3 celery stalks with 1 bsp. cream cheese Mango White Fish 52 sugar calories urnip Hash-browns 5 cucumber slices with 3 sliced radishes teak & urnip Risotto 1/4 cup pumpkin seeds weet & picy Asian Fish 92 sugar calories erry Ricotta 57 sugar calories Eggplant Ricotta ite 3 celery stalks with 1 bsp. cream cheese urkish Eggplant Wrap urnip Hash-browns 5 cucumber slices with 3 sliced radishes ransmitting or copying of the icensed Materials is prohibited JorgeCruise.com 2014; #implyfit; Page 5 Eggplant Ricotta ite 1/4 cup pumpkin seeds urkish Eggplant Wrap istro urger 72 sugar calories 1/4 cup pumpkin seeds Mango White Fish 52 sugar calories

6 HOPPING I Fill in this shopping list with the items you will need for the week. he most common items have been listed for you as a start. PROUCE MEA/FIH broccoli cauliflower spinach Romaine mushrooms onions scallions parsley garlic chives asparagus cucumbers bell peppers celery stalks ground turkey ground beef chicken breasts steaks salmon fillets white fish fillets shrimp tuna salami bacon AIRY OHER eggs half-and-half whipped cream ricotta cheese cream cheese Feta cheese cheddar cheese Parmesan cheese red coffee olive oil coconut oil almonds whole grain bread almond flour ransmitting or copying of the icensed Materials is prohibited JorgeCruise.com 2014; #implyfit; Page 6