2 Meal Plan One (sample only) BREAKFAST LUNCH DINNER SNACKS & TREATS MON Tropical Greens Smoothie Spicy Garlic Prawn & Sautéed Swiss Chard Super Easy Soup -make extra for dinner on Wed Almond Butter and Banana Bites / Frozen Peaches with Coconut Butter TUES Boiled Eggs with Sautéed Spinach Lemon Basil Chicken Salad Summer Quinoa & Spinach & Strawberry Salad Avocado Boats/ Creamy Energy Boosting Shake WED Ginger Toasted Millet save leftovers for Friday Leftover Summer Quinoa Super Easy Soup Almond Butter and Banana Bites / Frozen Peaches with Coconut Butter THU Peachy Green Smoothie Leftover Lemon Basil Chicken Salad Stir Fry with Brown Rice & Cucumber Salad Toasted Beet Chips / Grilled Pineapple with Coconut Shavings FRI Leftover Ginger Toasted Millet Leftover Stir Fry & Brown Rice Artichoke & Chickpea Bowl and Sweet Salad make enough salad for Sat Toasted Beet Chips / Grilled Pineapple with Coconut Shavings SAT Tropical Greens Smoothie Mediterranean Salmon Salad Farm Fresh Pasta Salad with Sweet Salad Carrots & Celery with Hummus / Pineapple Watermelon Popsicles SUN Breakfast Veggie Hash Green Curry with Veggies Portobello Spinach and Egg Sandwich Carrots & Celery with Hummus / Pineapple Watermelon Popsicles
3 Meal Plan Two (sample only) BREAKFAST LUNCH DINNER SNACKS & TREATS MON Creamy Almond Smoothie Collard Green Banh Mi Zucchini and Basil Soup with Pineapple Salad Beet Chips / Almond Butter and Banana Bites TUES Non-Dairy Berry Parfait save one for breakfast on Wed Leftover Zucchini Soup and Pineapple Salad Stir Fry with Brown Rice Creamy Roasted Broccoli / Creamy Energy Boosting Shake WED Non-Dairy Berry Parfait Berry Leftover Stir Fry with Brown Rice Super Easy Soup make extra for lunch tomorrow Avocado Boats / Pineapple & Watermelon Popsicle THU Berry Cleansing Smoothie Leftover Soup Farm Fresh Pasta Salad with Cucumber Salad Creamy Roasted Broccoli / Fruit Salad FRI Berry Cleansing Smoothie Leftover Farm Fresh Pasta Salad Green Curry with Veggies Creamy Energy Boosting Shake/ Blueberry Lemon Chia Pudding SAT Ginger Toasted Millet Collard Green Banh Mi and Cucumber Salad Summer Quinoa with Creamy Roasted Broccoli Beet Chips / Blueberry Lemon Chia Pudding SUN Creamy Almond Smoothie Leftover Summer Quinoa Artichoke Heart & Chickpea Bowl with Toasted Beet Chips Almond Butter and Banana Bites / Fruit Salad
4 Sample One Shopping List Produce 1kg pre-washed spinach 3 bunches of kale 2 heads of butter lettuce 1 head romaine lettuce 3 bunches Swiss chard (can use kale or spinach) 1 bunch carrots 1 bunch celery 2 small heads of bok choy 3 cucumbers ½ cup snow peas ½ cup sugar snap peas 1 small package of shitake mushrooms 1 small package white mushrooms 2 Portobello mushrooms 4 shallots 2 white onions 1 red onion 1 bunch spring onions 3 heads of garlic 5 medium zucchinis 4 medium yellow squash 1 handful of green beans 1 bunch asparagus 1 sweet potato 6 avocados 5 beets 1 nectarine 3 peaches 1 small seedless watermelon 3 pineapples 500g of strawberries 500g blackberries or blueberries 1 bunch bananas 1 mango 2 bunches mint 1 bunch coriander 1 bunch parsley 3 bunches basil 1 bunch chives (optional) 11 lemons 3 limes 1 ginger root 1 package sprouts Grains, Beans and Canned Goods 1kg of quinoa 1kg of brown rice 500g millet 2 packages of kelp noodles 1 can of black beans (or dried) 2 cans of white beans (or dried) 5 cans chickpeas 1 can full fat coconut milk 1 can sustainably caught salmon 4 cartons of vegetable broth (4 cup size) Condiments Sliced Almonds and/or Slivered Almonds Pistachios (shelled) Pine Nuts Sea Salt Pepper Italian Seasoning Chipotle Seasoning Sesame Seeds Crushed Red Pepper Flakes (optional) Cumin Turmeric Garlic Powder Cinnamon Nutmeg Ground Ginger Green Curry Paste Unrefined Coconut Oil Coconut Butter Extra Virgin Olive Oil Sesame Oil Apple Cider Vinegar White Miso Gluten Free Tamari Capers Kalamata Olives Jar of artichoke hearts Almond Butter Cashew Butter Stevia (liquid) (optional) Unsweetened coconut flakes Meat / Dairy / Eggs / Refrigerated Section 2 Roasted Chickens 700g medium prawns, peeled and deveined ½ dozen eggs 1 carton of unsweetened almond milk 1 coconut water you may want to buy several to have as a drink small container of ghee Hummus Miscellaneous Raw Cacao Powder Maca Powder (optional) Chia Seeds Hemp Seeds (optional)
5 Sample Two Shopping List Produce 4 bunches of kale 1 head romaine lettuce* 2 bunches collard greens (can use kale or spinach) 1 bunch Swiss chard* (can use kale or spinach) 1 package baby spinach 1 bunch carrots 1 large head of broccoli 2 small heads of bok choy 6 cucumbers 1 small package of shitake mushrooms 2 shallots 1 red onion* 3 white onions 1 bunch spring onions* 2 heads of garlic* 9 medium zucchini 4 medium yellow squash ½ cup sugar snap peas ½ cup snow peas 1 bunch asparagus 6 avocados 9 beets 2 nectarines 2 peaches 500g cherries 1 small seedless watermelon* 2 pineapples* 1000g of blueberries 500g blackberries (can substitute for other berries) 1 bunch bananas* 1 bunch mint 1 bunch coriander* 1 bunch parsley* 2 bunches basil* 11 lemons* 2 limes 1 ginger root* 1 package sprouts* 1 jalapeño Grains, Beans and Canned Goods 500g of quinoa* 1kg of brown rice* 500g millet* 2 packages kelp noodles 1 package Gluten Free Oats (Bob s Red Mill) 6 cans chickpeas 1 can white beans 5 cartons of vegetable broth (4 cup size)* 1 400g can unsweetened coconut milk Condiments Sliced Almonds and/or Slivered Almonds* Raw Cashews Sunflower Seeds Sea Salt* Pepper* Sesame Seeds* Cumin* Garlic Powder* Nutmeg* Ground Ginger* Cinnamon* Chipotle Seasoning* Green Curry Paste* Unrefined Coconut Oil* Extra Virgin Olive Oil* Sesame Oil* White Miso* Gluten Free Tamari* Jar of artichoke hearts* Almond Butter* Stevia (liquid)(optional)* Vanilla Refrigerated Section/Long Life Small container of ghee* 1 carton of unsweetened almond milk 1 bottle of unsweetened cranberry juice Hummus* Frozen Raspberries Mixed berries Miscellaneous Plant based protein powder Maca Powder* (optional) Raw Cacao Powder* Chia Seeds* Hemp Seeds* (optional) * These are items you may already have from week one. Do a quick inventory before shopping for week two.
6 Breakfast Tropical Greens Smoothie [Serves 1] 1 cup coconut water or water 1 large handful spinach ½ banana ½ cup tropical fruit such as mango and pineapple 3 springs of mint Blend and enjoy! Berry Cleansing Smoothie [Serves 1] ½ cup unsweetened cranberry juice ½ cup mixed fresh or frozen berries strawberries, blueberries & raspberries ½ cucumber ½ cup ice (not needed if using frozen berries) Blend and enjoy!
7 Creamy Almond Smoothie [Serves 1] 1 cup unsweetened almond milk 1 tablespoon almond butter 1 scoop plant protein powder ½ avocado ½ cup frozen raspberries Blend and enjoy! Peachy Green Smoothie [Serves 1] 1 large handful kale 1 handful spinach 1 cup peaches ½ cup coconut water ice Blend and enjoy!
8 Ginger Toasted Millet with Blackberry Chia Sauce [Serves 4] 3/4 cup millet ½ cup unsweetened almond milk 2 teaspoons coconut oil ¼ teaspoon nutmeg ¼ teaspoon ground ginger ¼ teaspoon cinnamon dash of salt In a saucepan, heat the coconut oil on medium heat. Add the millet and spices and stir to coat. Cook for 5 10 minutes until toasted and popping a bit. Add the almond milk and simmer for minutes until liquid is absorbed and millet is tender. While cooking make the Blackberry Sauce Blackberry Chia Sauce 2 cups blackberries (if you can t find blackberries, blueberries or raspberries also work well!) ¼ cup chia seeds zest and juice of 1 lemon Simmer the blackberries in a saucepan over medium-low heat until juices start to release. Mash them on the side of the pan with a wooden spoon. Stir in chia seeds and lemon juice and remove from heat. Let sit for 5 minutes so that the chia seeds can absorb the blackberries. If you need more liquid, add a tablespoon of water a little at a time. Note that sauce can be made ahead of time and stored in the refrigerator.
9 Boiled Eggs with Sautéed Spinach [Serves 1] 2 eggs 2 cups spinach 1 tablespoon extra virgin olive oil 1 garlic clove squeeze of lemon salt and pepper Place eggs in a saucepan and cover with water. Bring to a boil and then remove from heat and let sit for 10 minutes. Add oil and garlic clove to a sauté pan. Heat over low heat until garlic begins to sizzle. Remove clove and add spinach. Cook for 2 5 minutes until wilted. Season with lemon juice, salt and pepper. Non-Dairy Berry Parfait [Serves 2] ½ cup soaked raw cashews (soak at least 20 minutes up to an hour) ½ cup unsweetened almond or coconut milk from a carton ½ teaspoon vanilla 1 cup frozen berries 1/3 cup rolled gluten-free oats (no need to cook these!) 1 tablespoon hemp seeds/sesame seeds Combine cashews, milk and vanilla in a blender and blend until smooth to make cashew cream. Layer ingredients in a small cup: Dollop of cashew cream, spoonful of berries, top with oats and hemp seeds and enjoy!
10 Breakfast Veggie Hash [Serves 2] 1 cup chopped sweet potato ½ cup chopped asparagus ½ cup sliced mushrooms ¼ cup chopped red onion 1 can black beans (400g) 1 tablespoon dried Italian Seasoning 1 teaspoon ground turmeric ¼ teaspoon crushed red pepper flakes (optional) 2 eggs (optional) 2 tablespoons coconut oil sea salt to taste In a large sauté pan, heat coconut oil over medium heat. Add all of the veggies and sauté for 10 minutes. Add beans and spices and heat through, another 3-5 minutes. Eggs can be scrambled in during the last 3 minutes of cooking. Veggies can be chopped and prepped in advance. Note on chopping: Aim for ¼ inch in size for your veggies. They will cook quicker and more evenly that way.
11 Lunch & Dinner Spicy Garlic Prawns [Serves 4] 700g medium to large prawns. Buying them peeled and deveined will save you a lot of time 1 cup quinoa (optional) 4 cloves of garlic, minced ¼ teaspoon red pepper flakes 1 shallot, chopped Zest and juice of one lime 1/3 cup parsley, chopped ½ teaspoon salt 1 tablespoon extra virgin olive oil Combine prawns, garlic, red pepper flakes, shallot, lime zest and salt in a bowl. Let marinate for 20 minutes or overnight. Heat oil in a sauté pan over medium heat. Add prawns and any extra juices from the bowl. Cook for 8-10 minutes until prawns are pink all the way through. Finish by tossing the prawns with parsley and lime juice. Enjoy over a bed of spinach and/or quinoa. If using quinoa, you can use leftover quinoa you have or make a new batch. To make a new batch of quinoa, combine 1 cup of quinoa with 2 cups of water. Bring to a boil and then cover and simmer for 20 minutes.
12 Lemon Basil Chicken Salad [Serves 4] 1 roasted chicken, shredded (not during phase 2) 1 celery stalk, chopped ½ cucumber sliced 1 avocado, sliced Head of butter lettuce DRESSING : ¼ cup lemon juice (usually 1 lemon) ½ cup olive oil 4-5 large basil leaves, chopped salt and pepper to taste Put all of the salad ingredients (except avocado) into a bowl and set aside. Mix together the ingredients for the dressing and mix into the salad a little at a time. You may have extra dressing to use for another day. Top with sliced avocado.
13 Pineapple Salad with Jalapeño Mint Dressing [Serves 4] 1 head of kale, cut into small ribbons 1 cucumber chopped 1 beet, shredded 2 tablespoons sunflower seeds 2 tablespoons hemp seeds 1 cup chopped fresh pineapple Combine all ingredients in a large bowl. Dress only what you will eat with the dressing below. Dressing: ¼ cup fresh squeezed lemon juice 2/3 cup olive oil 1 teaspoon pepper 1 tablespoon fresh mint 1 small jalapeño, finely chopped (remove seeds for less heat) sea salt Whisk all ingredients together and season with salt. Pour enough onto salad to coat all the veggies.
14 Mediterranean Salmon Salad [Serves 2] 1 can of sustainably caught salmon, drained ½ celery stalk, diced ¼ cucumber, diced 1 tablespoon capers 5-6 chopped kalamata olives 1 tablespoon hemp seeds/sesame seeds 1 tablespoon olive oil Squeeze of half lemon salt and pepper to taste. Mix all the ingredients together and serve in a lettuce wrap or on a bed of greens. Portobello Spinach and Egg Sandwich [Serves 2] 2 portobello mushrooms, stem removed 1 teaspoon extra virgin olive oil 2 tablespoons hummus 1 cup spinach (1/2 cup per mushroom) 2 eggs 1 tablespoon chives, chopped (optional) Heat oven to 180º. Brush the outside of the mushrooms with olive oil and season with salt and pepper. Spread the hummus inside the mushroom cap, top with spinach (press down on spinach to make it fit). Crack an egg over the top of the spinach and sprinkle with salt and pepper. Place on a baking sheet lined with baking paper and cook for 15 minutes until the whites are cooked through. Top with chives.
15 Spinach and Strawberry Salad with Basil, Mint Dressing [Serves 2] 4 cups baby spinach 1 cup chopped strawberries 1 cucumber, diced 1 avocado, diced ½ cup white beans, drained and rinsed ¼ cup pinenuts or sliced almonds Mix all ingredients in a bowl and dress. Dressing: 3 tablespoons apple cider vinegar ½ cup olive oil 2 cloves garlic, minced 2 tablespoons chopped basil 1 tablespoon chopped mint salt and pepper to taste Whisk all ingredients together and dress your salad.
16 Artichoke Heart and Basil Chickpea Bowl [Serves 2] 1 cup brown rice 1 400g can of chickpeas 4 artichoke hearts, chopped large handful of basil, chopped 1 zucchini, chopped 1 handful baby spinach Dressing: ½ lemon, juiced 2 garlic cloves, minced ¼ cup olive oil salt and pepper to taste Cook brown rice by combining 2 cups of water with 1 cup of brown rice in a pot over high heat. When the water comes to a boil, cover the pot and turn heat down to the lowest setting for 45 minutes. (Do not stir. Simply set a timer and let the rice cook.) In a bowl mix together the beans, artichoke hearts, zucchini and basil together. In a separate bowl, whisk together the lemon, garlic, olive oil, salt and pepper Fill individual serving bowls with rice and mixed greens. Spoon the bean mixture onto the greens and pour dressing over each bowl
17 Collard Green Banh Mi [Serves 1] 1 large collard green with thick part of stem removed (can substitute with kale or spinach) ½ cucumber, cut into matchsticks 1 carrot, cut into matchsticks ½ avocado, sliced small handful of sprouts 2 sprigs of basil, chopped 3-4 sprigs of mint, chopped small handful of coriander, chopped Roll all the ingredients in the collard green like you would a burrito. Serve with dipping sauce. Dipping Sauce: ¼ cup extra virgin olive oil 1 teaspoon ginger, minced (grating it with a zester is an easy way to do this) 1 garlic clove, minced 1 spring onion, sliced Mix all ingredients and serve with Collard Green Bah-Mi
18 Green Curry with Veggies [Serves 4] 1 white onion, peeled and diced 3 cloves garlic, minced 1 tbsp. green curry paste 1 medium squash, diced 1 zucchini 2 baby bok choy, chopped ½ cup sugar snap peas 2 cups chickpeas, cooked or canned 1 cup shredded chicken (optional, not during phase 2) 1 400g can of unsweetened coconut milk 1 cup vegetable broth 2 bunches of any type of greens, washed and cut (kale, bok choy, escarole, collards, turnip greens, etc.) Salt and pepper to taste Fresh basil and coriander for garnish 2 tablespoons coconut oil In a large pot heat coconut oil and sauté onions until they are soft (about 6-8 minutes). Add the garlic and green curry paste. Add the vegetables, chickpeas (or chicken), and coconut milk. Bring to simmer and add the vegetable stock. Simmer until the veggies are tender (about 10 minutes). Add the greens, then season with salt and pepper. Serve with brown rice. Garnish with basil and coriander.
19 Super Easy Soup [Serves 4] 4 cups vegetable broth (make sure it s sugar-free) 2 cups cooked brown rice 2 cups cooked chicken (optional for phases 1 &3) 2 cans of chickpeas (remove if using chicken) 1 heaping teaspoon chipotle seasoning (or any Mexican spice) 2 avocados, diced 1 squash, chopped 1 zucchini, chopped 1 small handful coriander, chopped 2 spring onions chopped salt to taste lime wedges for garnish If you don t have pre-cooked rice on hand make a batch by combining 2 cups of water with 1 cup of brown rice in a pot over high heat. When the water comes to a boil, cover the pot and turn heat down to the lowest setting for about minutes. (Do not stir. Simply set a timer and let the rice cook.) Heat the broth in a pot over medium heat, Add rice, optional chicken and chickpeas, and chipotle spice and heat through for 10 minutes. Add zucchini and squash and cook for 5 more minutes. Ladle into bowls and top with coriander, spring onions and avocado.
20 Summer Quinoa [Serves 4] 2 cups quinoa, rinsed and soaked for 20 minutes 4 cups vegetable broth (make sure it s sugar-free) 4 cloves of garlic minced 2 shallots, chopped ½ bunch swiss chard, kale or spinach, cut into ribbons 1 400g can of white beans or chickpeas 1 zucchini, grated 1 squash, grated 1 carrot, grated large bunch of basil, cut into ribbons ½ cup almond slivers zest and juice of one lemon ¼ cup olive oil In a pot, combine quinoa, vegetable broth, garlic and shallots. Cook on medium heat for minutes until liquid is absorbed. Stir in the rest of the ingredients and season with salt and pepper. Cucumber Salad [Serves 4] 1 Cucumber sliced thinly 1 lemon Black or Traditional Sesame Seeds Mix all the ingredients in a bowl and enjoy!
21 Farm Fresh Pasta Salad [Serves 4] 2 packages of kelp noodles 1 can of chickpeas 3 cloves garlic, minced ½ red onion, thinly sliced 1 zucchini, thinly sliced 1 squash, sliced thinly zest and juice of one lemon 1 handful chopped parsley ½ cup olive oil. Sauté onion and garlic in a pan with ¼ cup olive oil for 5 minutes. While the onion and garlic are cooking, drain and rinse the kelp noodles. Then chop the noodles coarsely, so they easily separate. Add kelp noodles to the pan with the garlic and onion, along with the zucchini and squash and sauté for 10 minutes. Add the lemon, remaining ¼ cup olive oil, and parsley. Add in chickpeas. Continue cooking until the kelp noodles have softened.
22 Sautéed Swiss Chard with Shallots [Serves 2] 1 tablespoon ghee 1 large shallot, finely chopped 1 teaspoon apple cider vinegar 2 bunches swiss chard OR kale/spinach 1/2 cup vegetable broth (make sure it s sugar-free) Separate the Swiss chard leaves from the stems and chop the stems up like you would a piece of celery. Heat the ghee in a sauté pan over medium heat, add the shallots and chopped chard stems and cook until tender, 5-8 minutes. Add the greens and apple cider vinegar and sizzle for a couple more minutes until the greens are ultra bright green. Add the broth and cover. Let steam for 3 5 more minutes. Season with salt, pepper.
23 Zucchini and Basil Soup [Serves 4] 2 tablespoons ghee (can be bought at the store) 2 tablespoons olive oil 1 medium onion, chopped 2 cloves of garlic, minced 4 zucchini sliced with skin on 6 cups of vegetable broth (make sure it s sugar-free) Cashew Cream (optional, recipe to follow) Small handful of fresh basil Salt & pepper Melt the clarified butter or ghee in a large pan, add the olive oil and once hot add the onion and garlic with a little salt. Once the mixture starts to brown a little (about 7-10 minutes) add the zucchini and sauté for 3-5 minutes more. Add the vegetable broth and lower the heat a little. Let the flavors meld and the zucchini soften minutes. Puree mixture and then strain through a fine mesh strainer back into your pot. Stir in the cream and basil and then season with salt and pepper. Cashew Cream ½ cup raw cashews, soaked overnight ½ - ¾ cup water Soak cashews overnight, then drain and rinse them. Place in a high powered blender with enough water to cover a little over the top of the cashews. Puree until smooth. Add more water to create the consistency of heavy cream. You may strain the cream through a mesh strainer to remove any coarse pieces.
24 Stir-Fry with Ginger Sesame Miso [Serves 4] Rice: 1 1/2 cup brown rice 3 cups water or veggie broth 1 garlic clove minced Ginger Sesame Miso: 2 tablespoons white miso ½ cup Gluten Free Tamari 2 cloves minced garlic 1 inch fresh ginger, minced 1 teaspoon toasted sesame oil Stir-Fry: 2 tablespoons coconut oil 1 small white onion 2 cloves of garlic minced 2 teaspoons ginger minced 1 package of Enoki or Shitake Mushrooms ½ cup snow peas ½ bunch of asparagus, cut into 1/2 pieces 2 carrots, cut into ½ pieces ½ bunch kale, cut into ribbons 1 handful sprouts Mix the rice, garlic and broth in a pot over high heat. When the broth comes to a boil, turn heat down to a simmer and cover. Cook until all the liquid has been soaked in the rice about 45 minutes. In a small saucepan combine all the ingredients for the ginger sesame miso sauce and simmer for 5 minutes to let the flavors meld. Remove from heat. In a wok or large pan with sides, heat coconut oil and add garlic, ginger and onions. Let simmer until brown. Add a little more oil if needed and toss in all of your veggies (except the sprouts). Give them a good mix and cover your pan so the veggies can steam. Steam for 5-10 minutes depending on how al dente you want your veggies. Scoop a large spoonful of rice into a bowl; add a generous helping of veggies, a spoonful of ginger miso sauce and then top with sprouts
25 Sweet Salad [Serves 4] 1 large head of butter lettuce 1 handful of green beans, cut into ¼ inch 1 shredded beet 1 nectarine or peach, chopped ¼ cup shelled pistachios Dressing ¼ cup freshly squeezed lemon juice ½ cup olive oil 1 garlic clove, minced small handful of chopped basil Hand tear the butter lettuce into a salad bowl. Add the rest of the ingredients and toss with the salad dressing.
26 Snacks Creamy Roasted Broccoli [Serves 2-4] 2 cups broccoli, chopped 1 tablespoon extra virgin olive oil ¼ cup hummus salt and pepper to taste Heat oven to 175º. Place the broccoli on a baking sheet and toss in the olive oil and season with salt and pepper. Roast for 25 minutes. Place roasted broccoli in a bowl and stir in hummus until broccoli is coated. Avocado Boats [Serves 2] 1 large avocado 2 romaine lettuce leaves 4 large basil leaves, chopped 1 tablespoon lemon juice salt and pepper to taste Smear avocado into romaine leaves, top with basil, lemon juice and season with salt and pepper.
27 Almond Butter and Banana Bites [Serves 1] 1 banana 2 tablespoons almond butter 1 tablespoon hemp seeds or sesame seeds (optional) Spread the almond butter on the banana, sprinkle with hemp seeds and cut into bite-sized pieces. Carrot & Celery Sticks with Hummus [Serves 1] 2 carrots, cut into sticks 2 celery stalks, cut into sticks 2 tablespoons hummus Dip carrots and celery in hummus and enjoy!
28 Beet Chips [Serves 2] 4 medium beets, thinly sliced 1 teaspoon garlic powder 1 teaspoon cumin 2 tablespoons extra virgin olive oil salt to taste Heat oven to 175º. Place the beet chips on a baking sheet and toss with the olive oil and spices. Roast for 30 minutes until crispy. Check periodically and turn over with a spatula and continue cooking careful not to burn.
29 Treats Peaches with Warmed Coconut Butter [Serves 2] 1 ½ cups peaches ¼ cup coconut butter 2 tablespoons sliced almonds Put the frozen peaches in 2 serving bowls. Warm the coconut butter by placing it in a steamer for 10 minutes. Stir and drizzle on the frozen peaches. Top with sliced almonds. Blueberry Lemon Chia Pudding [Serves 2] 1 ½ cups unsweetened almond or coconut milk (in a carton) ¼ cup chia seeds Zest of 2 lemons 500g of blueberries Mix all ingredients in a bowl and refrigerate for 3-4 hours or overnight.
30 Creamy Energy Boosting Shake [Serves 1] ½ cup unsweetened almond milk 1 tablespoon almond butter ½ avocado ¼ cup raw cacao powder 2 teaspoons maca powder (optional) 2-3 drops of stevia (optional) ½ cup ice Blend and Enjoy! Fruit Salad [Serves 2] 1 peach, chopped 1 nectarine, chopped ½ cup cherries, pits and stems removed ½ cup blueberries Zest and juice of one lemon 1 teaspoon mint, chopped Mix all ingredients in a bowl and enjoy! (substitute fruits with what s in season)
31 Grilled Pineapple with Coconut Shavings [Serves 2] ½ pineapple cut into rings ½ cup unsweetened coconut shavings Grill pineapple rings over medium heat for 3 minutes on eat side. Top with coconut shavings and enjoy. Pineapple and Watermelon Popsicles [Makes 6 popsicles] ½ pineapple, chopped ½ medium seedless watermelon, chopped juice and zest of 1 lime 1 tablespoon chopped mint Blend all ingredients in a blended and pour into popsicle molds and freeze for several hours or overnight.
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Soups Created by Roasted Carrot White Bean & Tahini Soup 11 ingredients 1 hour 4 servings 1. Preheat your oven to 375F and line a baking sheet with parchment paper. 2. In a large bowl, toss the chopped
21 DAY CHALLENGE RECIPES TABLE OF CONTENTS APPETIZERS 3 Artichokes and Green Beans 3 Avocado and Grape Tomato Guacamole 6 Tomato and Garlic Green Beans 6 Tomatoes with Shallots and Fresh Basil 6 Wilted
Meal Plan Recipes, Week 1 BREAKFAST Sautéed Veggies with Quinoa, Avocado + Poached Eggs (Serves 2) based on recipe from drhyman.com 4 T. avocado oil 1 medium summer squash, sliced into 1/4 thick half moons
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
GASTRIC GUT RECIPES *Note: Some recipes have been altered from the original recipes featured in the Healing Leaky Gut Cookbook to make them compliant with the Gastric Gut dietary protocol. CONTENTS BEVERAGES
FAT SHREDDER RECIPES TABLE OF CONTENTS APPETIZERS 3 Artichokes and Green Beans 3 Avocado and Grape Tomato Guacamole 6 Tomato and Garlic Green Beans 6 Tomatoes with Shallots and Fresh Basil 6 Wilted Arugula
7-Day Meal Planner Day of Week Meal Time Saver Tip Sunday PREP DAY! Balsamic Ground Turkey & Apple Hash Make paleo mayo and homemade salad dressing if out. Also make cauliflower rice, and hard boiled eggs.
7 Days of Liquids The most important things from which to detox are alcohol, restaurant food, processed food, and for many people, foods like gluten and dairy (to which they may be sensitive). I recommend
Week 4 Recipes Quinoa Chia Spiced Breakfast bowl 1 cup quinoa cooked quinoa o Quinoa Tip: You can use a pre-cooked quinoa. Trader Joes has a great one. Or make quinoa night before (note you need to soak
60 Quick & Easy Whole Food Recipes A healthy outside starts on the inside. ~ Robert Ulrich Busy days and hectic nights can make it challenging to stick to your goals, but with these quick and easy whole
Vegetarian Recipes Your Favorite Berries, Fruit & Nuts (Serves 1) In a bowl, combine your favorite fresh or frozen berries (blueberries, strawberries, raspberries) with your favorite fruit (i.e. banana,
Lioness Meal Plan PHASE 1 Week 3 The Betty Rocker Inc. All Rights Reserved Page!1 Lioness Meal Plan Phase 1, Week 3 Bree Argetsinger a.k.a The Betty Rocker The Betty Rocker Inc. All Rights Reserved Page!2
MENU Day 1 Nectarine Smoothie Chickpea Salad Red Lentils with Potatoes Day 2 Strawberries & Cream Overnight Oats Red Lentils with Spinach & Nectarine Salad Caponata over Quinoa Day 3 California Eggs Chickpea
Cooking with Hemp Heart Toppers 10 Delicious and Simple Recipes manitobaharvest.com Cooking With Hemp Heart Toppers is filled with healthy recipes that are easy to make and taste delicious too. From breakfast
1 All recipes are simple, include ingredients you will recognize and take little culinary talent. Put meat in the freezer that you won t be using for a couple of days and start thawing it the night before.
Snack Dinner Snack Lunch Snack Breakfast Help Your Diabetes: Menu & Recipes for Week 2 Sunday Monday Tuesday Wednesday Thursday Friday Saturday 2 Eggs Over Easy 2 Canadian Bacon Red Pepper strips 2 Scrambled
Easy 7-Day Meal Plan for Busy Families Created by Dr., ND Easy 7-Day Meal Plan for Busy Families Dr., ND Welcome to the Easy 7-Day Meal Plan for Busy Families. You will feel confident knowing that your
DR. DARYL GIOFFRE TOP 10 FAVORATE RAW RECIPES EVERY TIME YOU PUT A PIECE OF FOOD IN YOUR MOUTH, YOU ARE CHOOSING TO FIGHT DISEASE OR FUEL IT! -Dr. Daryl Gioffre CHOCOLATE CASHEW MILK (SERVES 2)* INGREDIENTS:
Juices/Drinks Raw Recipes Get Your Glow Back Watermelon Cocktail 1/4 1/2 of a whole watermelon cut into chunks without rind 1 lime with peel 1 inch fresh ginger Process the ingredients through a juicer.
Weeks 7 & 8 Breakfast: various smashed toasts A big trend in healthy breakfasts right now is smashed toasts. Basically, it s toasted bread with something delicious and healthy on top of it. Yield: 1 serving
WEEK FOUR RECIPES Hormone Balancing Smoothie 1 banana 1 tsp maca 1 tsp ashwaghanda 1 tsp cacao handful of pumpkin seeds 1 tbsp ground flax 1 tbsp pea protein 1 cup almond milk Blitz in a blender and serve
FAT BURNING RECIPES TA BLE O F CO NT ENT S EGG DISHES & BREAKFAST FOODS 3 Caribbean Shrimp Grain-Free Protein Pancakes Chinese Steamed Bass with Cabbage Zucchini Hash Browns Grilled Salmon with Spinach
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