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1 10 Day Blitz Page 1 of 36

2 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 this plan exactly will help you leverage the most you can out of it. You will be drinking 2 meals a day (your Perfect Protein Smoothie) and ending the day with a delicious dinner. We provide a snack list as well (see below). This is the exact plan you will need to follow for the 10 days you are doing the plan. That means that you will be limiting your beverages to water, green or black tea and coffee with no dairy or sugar. Acceptable sugar substitutes are stevia or a teaspoon (no more) than local honey. Please stick to these suggestions and only use any sweeteners if you absolutely have to sweeten your tea or coffee, otherwise, stay clear of anything sweet for those 10 days. I know it s tempting to ask, what about (fill in the blank) sweetener? But let me warn you ahead of time, if you don t see it here, it s not permissible. No exceptions! **Please seek permission from your healthcare provider before following this or any other weight loss plan. That said, there are a few things to keep in mind: 1) You need to have your first Perfect Protein Smoothie one hour after waking. This is important as it stokes your metabolism and basically sets up your day for success. 2) Use snacks if you need to and only if you need to. One of the benefits to having a short and completely different diet than you re used to like the 10 Day Blitz, is it shakes things up and confuses your body, helping you to drop pounds (real weight, not just water weight) and reset both your hunger switch and your hormones! 3) Have questions? We have a Facebook group where you can get your questions answered. I ll be in there daily, so will our friendly customer service folks. That s it!! Let s make this fun and get this done! I m excited to have you join me!! 10 Day Blitz Page 15 of 36

3 SNACK IDEAS: While I don t recommend eating every 2-3 hours. I used to years ago back when I co-wrote Body Clutter. But research shows that this keeps blood sugar and insulin elevated above fasting levels which in turn blocks fat burning and makes your body better at burning sugar rather than fat. That said, 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!) So here is a list of snacks that are approved. 1 tablespoon almond, cashew or macadamia nut butter on a spoon (lick it off slowly) 10 raw nuts 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 There are more snacks of course, but let s keep it simple these next 10 days and I challenge you to see if you can do without any snacking! (if you can t for medical reasons, I totally get that and here are your options). 10 Day Blitz Page 16 of 36

4 10 Day Blitz Smoothies Page 1 of 36

5 Day 1: Mixed Berry Smoothie Day 2: Cherry Chocolate Almond Smoothie Day 3: Green Blackberry Smoothie Day 4: Blueberry Pear Smoothie Day 5: Strawberry Chia Smoothie Day 6: Chocolate Chai Smoothie Day 7: Blueberry Matcha Smoothie Day 8: Raspberry Cordial Smoothie Day 9: Mint Condition Smoothie Day 10: Cherry Orange Smoothie 10 Day Blitz Smoothies Page 2 of 36

6 Smoothie 1 Serves 1 1/2 cup unsweetened coconut milk 1/4 cup frozen strawberries 1/4 cup frozen blueberries 1 tablespoon chia seeds 2 scoops Perfect Protein 2.0, any flavor 2 scoops FiberMender scoop Just Juiced Veggies, optional DIRECTIONS: In a blender, add unsweetened coconut milk, strawberries, blueberries, chia seeds, PPP, FiberMender and Just Juiced Veggies; blend until smooth and enjoy! For a thinner smoothie, add more unsweetened coconut milk or water. Smoothie 2 Serves 1 1/2 cup unsweetened almond milk ½ cup frozen cherries 1 tablespoon almond butter 1 tablespoon cocoa nibs 2 scoops Perfect Protein 2.0, any flavor 2 scoops FiberMender scoop Just Juiced Veggies, optional DIRECTIONS: In a blender, add unsweetened almond milk, cherries, almond butter, cocoa nibs, PPP, FiberMender and Just Juiced Veggies; blend until smooth and enjoy! For a thinner smoothie, add more unsweetened almond milk or water. 10 Day Blitz Smoothies Page 3 of 36

7 Smoothie 3 Serves 1 1/2 cup unsweetened coconut milk 1/2 cup frozen blackberries 1/2 cucumber, sliced 1/2 cup spinach 1 tablespoon chia seeds 2 scoops Perfect Protein 2.0, any flavor 2 scoops FiberMender scoop Just Juiced Veggies, optional DIRECTIONS: In a blender, add unsweetened coconut milk, blackberries, cucumber, spinach, chia seeds, PPP, FiberMender and Just Juiced Veggies; blend until smooth and enjoy! For a thinner smoothie, add more unsweetened coconut milk or water. Smoothie 4 Serves 1 1/2 cup unsweetened almond milk 1/2 cup frozen blueberries 1 small pear, sliced 1 tablespoon flax seeds 2 scoops Perfect Protein 2.0, any flavor 2 scoops FiberMender scoop Just Juiced Veggies, optional DIRECTIONS: In a blender, add unsweetened almond milk, blueberries, pear, flax seeds, PPP, Fibermender and Just Juiced Veggies; blend until smooth and enjoy! For a thinner smoothie, add more unsweetened almond milk or water. 10 Day Blitz Smoothies Page 4 of 36

8 Smoothie 5 Serves 1 1/2 cup unsweetened coconut milk 1/2 cup frozen strawberries 1 tablespoon chia seeds 2 scoops Perfect Protein 2.0, any flavor 2 scoops FiberMender scoop Just Juiced Veggies, optional DIRECTIONS: In a blender, add unsweetened coconut milk, strawberries, chia seeds, PPP, FiberMender and Just Juiced Veggies; blend until smooth and enjoy! For a thinner smoothie, add more unsweetened coconut milk or water. Smoothie 6 Serves 1 1/2 cup unsweetened almond milk 1 tablespoon almond butter 1/4 teaspoon ground cardamom 1/4 teaspoon ground cinnamon 1/4 teaspoon ground ginger 1 tablespoon cocoa nibs 2 scoops Perfect Protein 2.0, any flavor 2 scoops FiberMender scoop Just Juiced Veggies, optional DIRECTIONS: In a blender, add unsweetened almond milk, almond butter, cardamom, cinnamon, ginger, cocoa nibs, PPP, FiberMender and Just Juiced Veggies; blend until smooth and enjoy! For a thinner smoothie, add more unsweetened almond milk or water. 10 Day Blitz Smoothies Page 5 of 36

9 Smoothie 7 Serves 1 1/2 cup unsweetened coconut milk 1/2 cup frozen blueberries 1/2 cup spinach 1 tablespoon matcha powder 2 scoops Perfect Protein 2.0, any flavor 2 scoops FiberMender scoop Just Juiced Veggies, optional DIRECTIONS: In a blender, add unsweetened coconut milk, blueberries, spinach, matcha, PPP, FiberMender and Just Juiced Veggies; blend until smooth and enjoy! For a thinner smoothie, add more unsweetened coconut milk or water. Smoothie 8 Serves 1 1/2 cup unsweetened almond milk 1/2 cup frozen raspberries 1 tablespoon cocoa nibs 1 tablespoon flax seeds 2 scoops Perfect Protein 2.0, any flavor 2 scoops FiberMender scoop Just Juiced Veggies, optional DIRECTIONS: In a blender, add unsweetened almond milk, raspberries, cocoa nibs, flax seeds, PPP, FiberMender and Just Juiced Veggies; blend until smooth and enjoy! For a thinner smoothie, add more unsweetened almond milk or water. 10 Day Blitz Smoothies Page 6 of 36

10 Smoothie 9 Serves 1 1/2 cup unsweetened almond milk 1/4 cup frozen strawberries 1/2 cucumber, peeled 3-4 mint leaves 2 scoops Perfect Protein 2.0, any flavor 2 scoops FiberMender scoop Just Juiced Veggies, optional DIRECTIONS: In a blender, add unsweetened almond milk, strawberries, cucumber, mint, PPP, FiberMender and Just Juiced Veggies; blend until smooth and enjoy! For a thinner smoothie, add more unsweetened almond milk. Smoothie 10 Serves 1 1/2 cup unsweetened coconut milk 1/2 cup frozen cherries ¼ small orange, frozen 1 tablespoon flax seeds 2 scoops Perfect Protein 2.0, any flavor 2 scoops FiberMender scoop Just Juiced Veggies, optional DIRECTIONS: In a blender place, unsweetened coconut milk, cherries, orange, flax seeds, PPP, FiberMender and Just Juiced Veggies; blend until smooth and enjoy! For a thinner smoothie, add more unsweetened coconut milk or water. 10 Day Blitz Smoothies Page 7 of 36

11 10 Day Blitz Dinners Page 1 of 36

12 Day 1: Almond Crusted Black Cod Day 2: Avocado Mushroom and Chicken Burgers Day 3: Smoky Salmon and Brussels Sprouts Day 4: Tomato Basil Chicken Wraps Day 5: Lemon Chicken and Kale Salad Day 6: Tuna Burgers with Pesto Day 7: Chicken Adobo with Cauliflower Mash Day 8: Coconut Fish and Cauliflower Soup Day 9: Coconut Cilantro Chicken Stir Fry Day 10: Carolina Cod and Grits 10 Day Blitz Dinners Page 2 of 36

13 MEAT/POULTRY/SEAFOOD Black cod fillets (8 medium) [D1] Ground chicken (2 pounds) [D2] Sockeye salmon fillets (8 medium) [D3] Boneless skinless chicken breasts (4 pounds) (4 large) [D4, D5] [D9] Tuna steaks (6 cups) [D6] Boneless skinless chicken thighs (4 pounds) [D7] Firm fleshed white fish (2 pounds) [D8] Cod (2 pounds) [D10] Bacon (2 slices) [D10] CONDIMENTS Coconut oil [D1, D3, D4, D5] [D6, D8, D9] Ghee [D2] [D8, D10] Extra virgin olive oil [D4, D5] [D6] Raw honey [D6, D7] Coconut aminos [D7, D9] Apple cider vinegar [D7] *Grass fed butter [R1] *Olive oil [R6, R7, R8, R10] *Balsamic vinegar [R6, R7, R8, R10] CANNED GOODS Unsweetened full fat coconut milk (4 14-ounce cans) [D1, D4] [D6, D7, D8, D9] Diced tomatoes (1 14-ounce can) [D3] Tomato paste (2 tablespoons) [D4] Low sodium chicken broth (10 cups) [D7, D8, D10] PRODUCE Avocado (1 small) [D6] Basil (1 bunch) [D6] Lemons (4 large, 3 medium) [D1, D5] [D6, D8, D10] Dill (1 small bunch) [D1] Asparagus (1 pound) [D1] Portobello mushroom caps (8) [D2] Garlic (21 cloves) [D2, D3, D4, D5] [D6, D7, D8, D9, D10] Avocados (4 medium) [D2, D5] Baby spinach (4 cups) [D2] Baby arugula (4 cups) [D6] Shallots (2 large) [D7] Red onion (1 medium) [D2] Cilantro (1 bunch) [D3, D4, D5] Parsley (1 small bunch) [D3] Brussels sprouts (2 cups) [D3] Basil (1 small bunch) [D4] Purple cabbage (1 large head) [D4] Cucumber (3 medium) [D4, D5] Limes (2 medium, 1 large) [D4] [D9] Romaine lettuce (1 large head) [D4] Onion (1 large, 1 small, 2 medium) [D5] [D8, D9, D10] Broccoli florets (2 cups) [D8] Baby kale (4 cups) [D8, D9] Spinach (2 cups) [D8] Thyme (2 sprigs) [D8] Kale (4 cups) [D5] Green onion (1 small bunch) [D5] Cauliflower (4 large heads) [R1, R3] [D7, D8, D9, D10] Cilantro (1 bunch) [D9] Parsley (1 small bunch) [D10] *Garlic cloves [R6, R7, R8, R10] *Green beans [R2] [R9] *Spinach [R6] *Salad lettuce [R7, R8, R10] *Salad veggies [R7, R8, R10] *Yellow Squash [R4] *Zucchini [R4] SPICES Sea salt (keep on hand) Freshly ground black pepper (keep on hand) Bay leaves [D7] Coriander [D1] Cumin [D1, D3, D4, D5] Ground sage [D8] Garlic powder [D10] Cayenne pepper [D7] Dried herbs [D2, D5] Onion powder [D2] [D6] Dried oregano [D3, D5] Paprika [D4] *Oregano [R7, R8, R10] *Basil [R7, R8, R10] DRY GOODS Almond flour (1 cup, 2 tablespoons) [D6] [D1] Almond meal (1 1/4 cups) [D10] 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. [D1] [D10] = Day 1, Day 2, Day 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. 10 Day Blitz Dinners Page 3 of 36

14 Recipe 1 Serves 4 Prep Time: 15 minutes Cook Time: 15 to 20 minutes 2 cups canned unsweetened full fat coconut milk 1 cup almond flour 2 teaspoons coriander 2 teaspoons cumin Sea salt and freshly ground black pepper, to taste 2 large lemons, juiced 2 tablespoons chopped dill 8 medium black cod fillets 4 tablespoons coconut oil, melted and divided 1 pound asparagus DIRECTIONS: In a shallow bowl, add coconut milk. In a separate bowl, add the next 6 ingredients (almond flour through dill) and stir to combine. Coat each fish fillet with coconut milk, and then dredge in the almond flour mixture covering each fillet well. Set aside to rest for at least 10 minutes. Preheat a skillet to MEDIUM-HIGH. Melt half of the coconut oil. Place the fish in the skillet and cook on each side for 2 to 3 minutes, or until golden brown and cooked through. Remove from the skillet and set aside. In a medium bowl, toss together asparagus, sea salt, pepper and remaining coconut oil, coating asparagus well. In the same skillet add seasoned asparagus and cook for 5 to 6 minutes, or until soft; remove and serve with the fish. SERVING SUGGESTION: Faux-Toes (steam cauliflower till tender; drain; mash with grass fed butter, salt and pepper to taste and fluff with a fork). 10 Day Blitz Dinners Page 4 of 36

15 Recipe 2 Serves 4 Prep Time: 15 minutes Cook Time: 20 minutes 8 Portobello mushroom caps 1/4 cup ghee, divided Sea salt and freshly ground black pepper, to taste 2 pounds ground chicken 1 teaspoon dried herbs 2 cloves garlic, minced 1 tablespoon onion powder 2 avocados, peeled, pitted and sliced 4 cups fresh baby spinach 1 medium red onion, sliced DIRECTIONS: In a large bowl, add mushroom caps and coat with 1/2 the ghee. Season the mushrooms with salt and pepper. Heat a large skillet over medium-high heat. Add in the remaining ghee. Place caps into the skillet and cook for 3 to 4 minutes per side, or until softened. Remove the caps and set aside. In a medium bowl mix together the chicken through the onion powder. Divide into 4 patties and cook in the same skillet as the mushrooms. Cook the patties for 4 minutes per side, or until the chicken is cooked through. On 4 of the mushroom caps, layer with chicken patty, avocado, spinach and onion. Top with remaining mushroom caps and serve. SERVING SUGGESTION: Steamed green beans. 10 Day Blitz Dinners Page 5 of 36

16 Recipe 3 Serves 4 Prep Time: 15 minutes Cook Time: 45 minutes 8 medium sockeye salmon fillets Sea salt and freshly ground black pepper, to taste 2 tablespoons coconut oil, melted 2 cloves garlic, minced 3 teaspoons dried oregano 1 teaspoon ground cumin 2 teaspoons chopped fresh cilantro 1 tablespoon chopped fresh parsley 1 (14 ounce) can diced tomatoes 2 cups halved Brussels sprouts DIRECTIONS: In a large bowl, add salmon, salt, pepper, and coconut oil and coat well. In a large skillet, over medium-high heat, add the salmon, skin side up, and cook for 2 to 3 minutes per side, or until it reaches the desired doneness, remove from the skillet and set aside. Reduce heat to medium-low, and add garlic; continue to cook until garlic begins to soften. Reduce heat to low, and add remaining ingredients (oregano through Brussels sprouts) and mix well; let cook for minutes, or until the Brussels sprouts are tender. Serve with the salmon. SERVING SUGGESTION: Cauli-rice (process cauliflower in a blender or food processor until it resembles grains of rice; steam rice till tender; drain; salt and pepper to taste and fluff with a fork). 10 Day Blitz Dinners Page 6 of 36

17 Recipe 4 Serves 4 Prep Time: 20 minutes (+1 hour marinating time) Cook Time: 30 minutes 2 pounds boneless skinless chicken breasts 1/2 cup canned unsweetened full fat coconut milk 2 tablespoons tomato paste 2 tablespoons chopped basil 1 teaspoon ground cumin 1/2 teaspoon paprika Sea salt and freshly ground black pepper, to taste 2 cloves garlic, minced 2 tablespoons coconut oil 1 large head purple cabbage, cut into fourths 1 cup chopped cilantro 2 cups diced cucumber 2 medium limes, juiced 2 tablespoons extra virgin olive oil 8 large romaine lettuce leaves DIRECTIONS: Place the chicken in a large bowl; add next 7 ingredients (coconut milk through garlic); mix well. Cover bowl and marinate overnight in the refrigerator or at room temperature for 1 hour. Preheat grill pan or skillet to medium-high heat. Add in the coconut oil; cook the cabbage fourths for 2 to 3 minutes per side or until char marks appear; remove from the skillet and set aside to cool. Next, cook the marinated chicken for 4 to 6 minutes per side or until cooked through; remove from grill chop and set aside. Chop the cabbage and place it in a large bowl; add cilantro, cucumber, lime juice and olive oil; salt and pepper to taste and toss well. Assemble tacos by placing the chopped chicken on the romaine lettuce leaves; top with grilled coleslaw and roll up. Serve immediately. SERVING SUGGESTION: Sauteed zucchini and yellow squash. 10 Day Blitz Dinners Page 7 of 36

18 Recipe 5 Serves 4 Prep Time: 15 minutes Cook Time: 15 to 20 minutes 1 tablespoon coconut oil 1 medium onion, chopped 2 pounds boneless skinless chicken breasts 3 cloves garlic, minced sea salt and freshly ground black pepper, to taste 1 teaspoon dried oregano 1 teaspoon ground cumin 2 medium lemons, juiced, divided 4 cups chopped kale 1 1/2 cups chopped cucumber 1/2 cup chopped green onions 1/2 cup chopped cilantro 2 avocados, peeled, pitted, and mashed 1/4 teaspoon dried herbs ¼ cup extra virgin olive oil DIRECTIONS: In a large skillet over medium-high heat, heat coconut oil. To the skillet add onion, and chicken and cook until onion has softened and the chicken is cooked through. Season the chicken with the next 4 ingredients (garlic through cumin). Pour half of the lemon juice over the chicken mixture then remove it from the heat and allow it to cool for 5 minutes. In a large bowl, place the next 4 ingredients (kale through cilantro). In a small bowl, whisk the remaining ingredients with the remaining lemon juice and salt and pepper to taste. Pour dressing over the salad, top with the chicken mixture and toss and serve. SERVING SUGGESTION: No side needed. 10 Day Blitz Dinners Page 8 of 36

19 Recipe 6 Serves 4 Prep Time: 20 minutes Cook Time: 15 minutes 6 cups cooked, flaked tuna steaks 2 tablespoons mashed avocado 3 tablespoons canned unsweetened full fat coconut milk, divided 2 tablespoons coconut flour Sea salt and freshly ground black pepper, to taste 1 teaspoon onion powder 2 tablespoons coconut oil ½ cup chopped basil 2 cloves garlic, peeled 2 tablespoons extra virgin olive oil 4 tablespoons fresh lemon juice 2 teaspoons raw honey 4 cups baby arugula DIRECTIONS: In a large bowl, mix the tuna, avocado, 1 tablespoon of the coconut milk, coconut flour, salt and pepper and onion powder. Form mixture into patties. Heat a large skillet over medium heat. To the skillet, add the oil. To the oil, add the tuna patties and cook 5 to 10 minutes on each side, until brown on the outside and warm in the center. In a blender, blend the remaining ingredients, EXCEPT arugula, until smooth. Drizzle pesto over tuna burgers and top with arugula and serve. SERVING SUGGESTION: Garlicky stir-fried baby spinach. (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 ounce) package baby spinach; cook, turning with tongs, until slightly wilted; drizzle with a little balsamic vinegar and sprinkle with salt and pepper to taste.) 10 Day Blitz Dinners Page 9 of 36

20 Recipe 7 Serves 4 (with leftovers) Prep Time: 20 minutes Cook Time: 3 to 4 hours 2 large shallots, chopped 4 cloves garlic, minced 2 teaspoons raw honey 1/4 teaspoon cayenne pepper Sea salt and freshly ground black pepper, to taste 2 bay leaves 1 1/2 cups low sodium chicken broth, or use bone broth 1/3 cup coconut aminos 1/4 cup apple cider vinegar 4 pounds boneless skinless chicken thighs 2 large heads cauliflower, cut into florets 1/4 cup canned unsweetened full fat coconut milk DIRECTIONS: In a large crock cooker, add the first 10 ingredients (shallots through chicken thighs) and mix well. Cover and cook on LOW for 6 to 8 hours or cook on HIGH for 3 to 4 hours, until chicken is cooked through and very tender. Remove bay leaves from crock cooker and discard. Steam cauliflower until very fork tender. In a food processor, add cauliflower and coconut milk and blend until smooth. Season the mixture with the salt and pepper to taste. Serve chicken over cauliflower mash. SERVING SUGGESTION: A big salad tossed with Leanne s basic vinaigrette. (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.) 10 Day Blitz Dinners Page 10 of 36

21 Recipe 8 Serves 4 Prep Time: 15 minutes Cook Time: 40 minutes 1 tablespoon coconut oil 1 large onion, chopped 2 cloves garlic, minced 3 cups cauliflower florets, chopped Sea salt and freshly ground black pepper, to taste 2 pounds cubed firm fleshed white fish 1 tablespoon ghee 2 tablespoons fresh lemon juice 2 cups broccoli florets 2 cups chopped baby kale 2 cups spinach 2 teaspoons ground sage 2 teaspoons minced fresh thyme 6 cups low sodium chicken broth, or use bone broth and water 1/2 (14 ounce) can full fat coconut milk DIRECTIONS: Preheat oven to 375 degrees. In a large pot over medium heat, heat the coconut oil. To the oil, add the onion and garlic and cook for 5 minutes. To the pot, add the cauliflower and salt and pepper. Bring the mixture to simmer and continue to cook until soft. In a large baking dish, place the fish. Season the fish with ghee, lemon juice and sea salt and freshly ground black pepper to taste. Cover baking dish and place in the oven. Bake for 15 minutes, until fish flakes easily with a fork. Allow fish to cool, chop then set aside. To the cauliflower, add the remaining ingredients and fish and stir. Turn heat back up to medium and cook for 15 minutes, until vegetables are tender. Serve warm. SERVING SUGGESTION: A big salad tossed with Leanne s basic vinaigrette. (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.) 10 Day Blitz Dinners Page 11 of 36

22 Recipe 9 Serves 4 Prep Time: 15 minutes Cook Time: 20 minutes 1 tablespoon coconut oil 4 large boneless, skinless chicken breasts, chopped 1 small onion, chopped 2 cups cauliflower florets 2 cups baby kale 2 cloves garlic, minced Sea salt and freshly ground black pepper, to taste 1 large lime, juiced 1 teaspoon coconut aminos ¼ cup canned unsweetened full fat coconut milk ¼ cup chopped cilantro DIRECTIONS: In large skillet, heat oil over medium heat. To the skillet, add the chicken and cook until slightly browned. Add in the onion through the salt and pepper and continue to cook for 15 minutes, until chicken is cooked through and the veggies are tender. Stir in the remaining ingredients, bring to a slight simmer and then remove from the heat. Serve warm. SERVING SUGGESTION: Steamed green beans. 10 Day Blitz Dinners Page 12 of 36

23 Recipe 10 Serves 4 Prep Time 25 minutes Cook Time 30 minutes 3 tablespoons ghee, divided (or use coconut oil) 1/2 medium onion, chopped 4 cups riced cauliflower (cauliflower pulsed in a food processor until it resembles rice) 1 1/4 cups almond meal 2 1/2 cups low sodium chicken broth, or use bone broth 1/4 teaspoon garlic powder Sea salt and freshly ground black pepper, to taste 2 pounds cubed cod 2 cloves garlic, minced 1 medium lemon, juice and zest 1/4 cup chopped parsley 2 slices bacon, cooked and chopped DIRECTIONS: Melt 1 tablespoon of ghee (or coconut oil) in a large skillet with a tight-fitting lid over medium heat. Add onion; cook until soft. Add cauliflower and almond meal; cook and stir for 1 minute. Stir in broth, garlic powder, salt and pepper. Bring mixture to a boil then reduce heat, cover and simmer for 15 to 20 minutes, stirring every 3 to 4 minutes to keep the cauliflower from sticking to the bottom of the pan. Check for seasonings and consistency (add more almond meal or broth if needed). Remove from heat and set aside. Melt remaining ghee (or coconut oil) in a medium skillet over medium heat. Add cod and garlic; cook until cod is cooked through and opaque. Add lemon juice and zest then season with salt and pepper to taste. Remove from heat. Serve cod over grits ; garnish with chopped parsley and bacon. SERVING SUGGESTION: A big salad tossed with Leanne s basic vinaigrette. (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.) 10 Day Blitz Dinners Page 13 of 36

24 Workout to compliment the 10 Day Blitz 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 10 Day Blitz. 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. 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 10 Day Blitz Page 2 of 36

25 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. 10 Day Blitz Page 3 of 36

26 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. 10 Day Blitz Page 4 of 36

27 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). 10 Day Blitz Page 5 of 36

28 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. 10 Day Blitz Page 6 of 36

29 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. 10 Day Blitz Page 7 of 36

30 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. 10 Day Blitz Page 8 of 36

31 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. 10 Day Blitz Page 9 of 36

32 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. 10 Day Blitz Page 10 of 36

33 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. 10 Day Blitz Page 11 of 36

34 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. 10 Day Blitz Page 12 of 36

35 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. 10 Day Blitz Page 13 of 36

36 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. 10 Day Blitz Page 14 of 36