Post-Summer Detox Program

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1 Post-Summer Detox Program Please enjoy this Post Summer Detox Program that we've put together for you. Remember that healthy eating is only half of the battle when it comes to losing weight. Call or today to get started on a fitness program designed to get you real results. Precision Kettlebells 309 Lancaster Ave. Malvern PA [610]

2 Mon Tue Wed Thu Fri Sat Apple Cinnamon Overnight Apple Oats Cinnamon Overnight Pumpkin Oats Breakfast Cookies Pumpkin Breakfast Cookies Pumpkin Breakfast Cookies Pumpkin Breakfast Cookies Breakfast Tuna & Edamame DetoxRoasted Salad Butternut Squash Portobello Soup with BLT Kale ChipsGreek Chicken Burgers Zucchini Caprese Salad Honey Garlic Chicken Thighs Lunch Hummus Dippers Hummus Dippers Clean Trail Mix Clean Trail Mix Celery with Sunflower Seed Celery Butter with Sunflower Seed Butter Snack 1 Roasted Butternut Squash Portobello Soup with BLT Kale ChipsGreek Chicken Burgers Zucchini Caprese Salad Honey Garlic Chicken Thighs Greek Chicken Burgers Dinner Nectarine Snack 2 Nectarine Banana Sushi Banana Sushi Cantaloupe Cantaloupe

3 Calories Fat Carbs Protein Mon Tue Wed Thu Fri Sat 1148 Calories 1224 Calories 1517 Calories 1314 Calories 1540 Calories 1636 Calories Fat 50g Fat 69g Fat 101g Fat 82g Fat 78g Fat 81g Carbs 133g Carbs 128g Carbs 123g Carbs 117g Carbs 135g Carbs 138g Fiber 36g Fiber 32g Fiber 28g Fiber 24g Fiber 24g Fiber 26g Sugar 42g Sugar 41g Sugar 56g Sugar 60g Sugar 72g Sugar 70g Protein 51g Protein 37g Protein 64g Protein 57g Protein 88g Protein 106g Cholesterol 30mg Cholesterol 18mg Cholesterol 99mg Cholesterol 99mg Cholesterol 343mg Cholesterol 383mg Sodium 2615mg Sodium 2526mg Sodium 841mg Sodium 505mg Sodium 1896mg Sodium 2084mg Vitamin A 35860IU Vitamin A 27701IU Vitamin A 8287IU Vitamin A 7822IU Vitamin A 17611IU Vitamin A 19233IU Vitamin C 167mg Vitamin C 168mg Vitamin C 67mg Vitamin C 75mg Vitamin C 149mg Vitamin C 151mg Calcium 733mg Calcium 569mg Calcium 424mg Calcium 497mg Calcium 408mg Calcium 428mg Iron 14mg Iron 11mg Iron 13mg Iron 12mg Iron 16mg Iron 17mg

4 Post-Summer Detox Program Fruits 3 Apple 1 Avocado 4 Banana 2 Cantaloupe 2 Lemon 4 Nectarine Vegetables 1/4 cup Alfalfa Sprouts 2 cups Arugula 6 cups Asparagus 4 cups Baby Spinach 1 1/2 cups Basil Leaves 4 cups Butternut Squash 2 Carrot 12 stalks Celery 1 1/2 cups Cherry Tomatoes Bread, Fish, Meat & Cheese 2 lbs Chicken Thighs 1 lb Extra Lean Ground Chicken 1/2 cup Feta Cheese 1 cup Hummus 8 slices Organic Bacon 100 grams Small Bocconcini 3/4 Cucumber 1/2 head Endive 8 Garlic 1 tbsp Ginger 6 cups Kale Leaves 4 cups Mixed Greens 4 Portobello Mushroom Caps 1 Red Bell Pepper 1/2 cup Red Onion 1 Sweet Onion 2 Tomato 1 Yellow Bell Pepper 2 Zucchini Breakfast 1/4 cup Almond Butter 1 tbsp Maple Syrup Boxed & Canned 4 cups Organic Vegetable Broth 1 cup Quinoa 1 can Tuna Condiments & Oils 2 tbsps Balsamic Vinegar 1/2 cup Black Olives 1 tbsp Coconut Oil

5 1 1/2 tsps Dijon Mustard 3/4 cup Extra Virgin Olive Oil 1/2 cup Sunflower Seed Butter Seeds, Nuts & Spices 1 1/8 tsps Black Pepper 1/8 tsp Cayenne Pepper 2 tbsps Chia Seeds 2 tbsps Chili Powder 1 1/3 tbsps Cinnamon 2 cups Clean Trail Mix 1 1/2 tsps Ground Flax Seed 1/4 cup Hemp Seeds Baking 1 cup Almond Flour 1 1/2 tsps Baking Powder 2 3/4 cups Oats 1 cup Pitted Dates 3/4 cup Pureed Pumpkin 1/2 cup Raw Honey 1/2 tsp Vanilla Extract Cold 1 Egg 1 1/2 cups Unsweetened Almond Milk 1 1/4 tsps Nutmeg 1/2 cup Pumpkin Seeds 1 1/2 tbsps Sea Salt Sea Salt & Black Pepper 2 tbsps Slivered Almonds 3/4 cup Sunflower Seeds 1 cup Walnuts Frozen Other 1/2 cup Frozen Edamame 2 cups Water

6 Apple Cinnamon Overnight Oats 10 ingredients 8 hours 4 servings 1. Combine oats, almond milk, chia seeds, maple syrup, cinnamon, nutmeg, vanilla extract and water in a large glass container. Stir well to evenly mix. Cover and store in the fridge overnight. 2. Remove from fridge. Use single-serving size jars (250 ml or 500 ml in size) and place a few spoonfuls of the oat mixture in the bottom of each. Then add a layer of diced apple followed by a layer of chopped walnuts. Repeat until all ingredients are used up. 3. Store in the fridge up to 4 days or until ready to eat. Add an extra splash of almond milk and/or a drizzle of honey (optional). More Protein Add hemp seeds or a spoonful of nut butter. Warm it Up Heat in the microwave for 30 to 60 seconds before eating. 1 1/2 cups Oats (quick oats work best) 1 1/2 cups Unsweetened Almond Milk 2 tbsps Chia Seeds 1 tbsp Maple Syrup 1 tsp Cinnamon 1/4 tsp Nutmeg 1/2 tsp Vanilla Extract 1/2 cup Water 1 Apple (cored and diced) 1 cup Walnuts (chopped) No Maple Syrup Use honey to sweeten instead. 415 Calories Fat 24g 37% Carbs 41g 14% Fiber 10g 4 Sugar 9g Protein 12g 24% 25% 5 75% 10

7 Roasted Butternut Squash Soup with Kale Chips 10 ingredients 2 hours 4 servings 1. Preheat oven to 420. Cut squash in half lengthwise and scoop out the seeds. Place on a baking sheet with the flesh side up. Sprinkle with cinnamon and bake in the oven for 45 minutes or until tender. (Roasting time will depend on the size of your squash.) 2. Remove squash from oven and let cool. Use a spoon to carve out the flesh and set aside. Discard the skin. 3. Place a large pot over medium heat and add half of your olive oil. Add the apples, onion and ginger and saute for about 5 minutes or until soft. 4. Add in the vegetable broth, cooked squash, half of the sea salt and cayenne pepper. Reduce heat to a simmer. Let simmer while you prepare the kale chips. 5. Preheat your oven to 350 again and line a baking sheet with parchment paper. Place your kale in a large bowl and massage it with your remaining olive oil and sea salt. Transfer kale leaves to the baking sheet in a single layer. Don't over crowd. You will have to bake in a few batches. Place in the oven and bake for 10 to 15 minutes. Remove from oven when crisp and let cool. 6. Transfer soup to a blender or use an immersion blender to puree until the soup reaches a smooth, thick consistency. Be patient. It might take a bit of blending to reach a creamy consistency! 7. Divide soup between bowls and garnish with a sprinkle of cinnamon. Serve with kale chips for dipping. Enjoy! 4 cups Butternut Squash 1 tsp Cinnamon (plus extra for garnish) 2 tbsps Extra Virgin Olive Oil (divided) 2 Apple (peeled, cored and sliced) 1 Sweet Onion (diced) 1 tbsp Ginger (grated) 2 tsps Sea Salt (divided) 1/8 tsp Cayenne Pepper 4 cups Organic Vegetable Broth 4 cups Kale Leaves (cut into large 249 Calories pieces) Fat 7g Carbs 45g 11% 15% More Protein Blend in a 1 can of cooked red lentils or top with some shredded chicken breast Fiber 9g Sugar 19g 36% Storage Divide into 500 ml mason jars leaving at least 1 inch of space at the top. Store in the freezer up to 3 months. Protein 4g 8% 25% 5 75% 10

8 Pumpkin Breakfast Cookies 14 ingredients 45 minutes 8 servings 1. Preheat oven to 350 and line a baking sheet with parchment paper. 2. Combine oats, flax seed, cinnamon, nutmeg, sea salt, baking powder, pumpkin seeds, sunflower seeds and chopped dates together in a bowl. Mix well to combine. 3. Whisk egg in a separate mixing bowl. Add pumpkin, honey, coconut oil and grated carrot. Mix well to combine. 4. Add dry ingredients in with the wet and mix well until a dough-like consistency forms. 5. Form cookies with the dough and transfer to the baking sheet. (Tip: Use a lid from a large-mouth mason jar as a mould.) 6. Place in the oven and bake for 30 to 40 minutes depending on how crispy you like your cookies. Remove from oven and let cool. Enjoy! Make it Add in a handful of dark organic chocolate chips. Sweeter Vegan Use maple syrup instead of honey and a chia egg instead of an egg. 1 1/4 cups Oats (quick or rolled) 1 1/2 tsps Ground Flax Seed 2 tsps Cinnamon 1 tsp Nutmeg 1/4 tsp Sea Salt 1 1/2 tsps Baking Powder 1/2 cup Pumpkin Seeds 1/2 cup Sunflower Seeds 1 Egg 3/4 cup Pureed Pumpkin 1/4 cup Raw Honey 1 tbsp Coconut Oil (melted) 1 Carrot (grated) 1 cup Pitted Dates (chopped) Storage Store in the freezer in a zip-loc bag up to 1 month. 266 Calories

9 Fat 11g Carbs 39g Fiber 7g 17% 13% 28% Sugar 21g Protein 7g 14% 25% 5 75% 10

10 Banana Sushi 3 ingredients 5 minutes 2 servings 1. Spread almond butter onto banana. 2. Sprinkle hemp seeds over top. 3. Slice and enjoy! 2 Banana (peeled) 2 tbsps Almond Butter 2 tbsps Hemp Seeds 256 Calories No Hemp Seeds Use sunflower seeds instead. Fat 14g 22% Carbs 31g 1 Fiber 5g 2 Sugar 15g Protein 8g 16% 25% 5 75% 10

11 Honey Garlic Chicken Thighs 10 ingredients 30 minutes 4 servings 1. Combine olive oil, honey, minced garlic, chili powder, sea salt and black pepper together in a bowl. Whisk well. Pour into a ziploc bag and add the chicken thighs. Shake well and place in the fridge to marinade. 2. Trim the ends from the asparagus. Toss in a splash of extra virgin olive oil and season with sea salt and pepper. Place on a plate until ready to grill. 3. Combine your quinoa and water in a sauce pan. Place over high heat and bring to a boil. Once boiling, reduce heat to a simmer. Cover with a lid and let simmer for 12 to 15 minutes or until all water is absorbed. Remove from heat and fluff with a fork. 4. Preheat your grill over medium heat. 5. Transfer chicken thighs to the grill and cook for 7 to 10 minutes per side or until cooked through. When you flip the chicken, place the asparagus directly on the grill. Grill just until tender (about 5 to 7 minutes). Remove chicken and asparagus from grill and plate over a few spoonfuls of quinoa. Enjoy! 1/4 cup Extra Virgin Olive Oil 1/4 cup Raw Honey 2 tbsps Chili Powder 2 tsps Sea Salt 1 tsp Black Pepper 6 Garlic (cloves, minced) 2 lbs Chicken Thighs (or about 4 to 6 pieces) 6 cups Asparagus (woody ends snapped off) 1 cup Quinoa (uncooked) 1 1/2 cups Water No Chicken Thighs Use chicken breast or chicken wings. Grill time will vary. 802 Calories No Asparagus Use any grilled vegetable. Fat 35g 54% Carbs 56g 19% Fiber 9g 36% Sugar 20g Protein 67g % 5 75% 10

12 Greek Chicken Burgers 11 ingredients 45 minutes 6 servings 1. Heat olive oil in a large skillet over medium heat. 2. Add half of the red pepper and half of the red onion to the skillet. Saute for about 5 minutes or until onion is translucent. Add baby spinach and stir just until wilted. Remove from heat and set aside to cool. 3. Add almond flour, ground chicken, half of the black olives and half of the feta cheese to the mixing bowl. Now add in your sauteed vegetables. Mix well. Form the mixture into even patties and place on a baking sheet. Transfer to the fridge until ready to grill. 4. Meanwhile, create your greek salsa in a bowl by combining the remaining red pepper, red onion, black olives, feta cheese and cucumber. Drizzle with a splash of extra virgin olive oil and season with sea salt and pepper to taste. Set aside. 5. Preheat grill over medium heat. Transfer burgers onto grill and cook for about 7 to 8 minutes per side or until burger is cooked through. Remove from grill. 6. Plate burger over a bed of greens and top with your chopped greek salsa. Enjoy! Added Touch Serve with homemade tzatziki. 1 1/2 tsps Extra Virgin Olive Oil 1 Red Bell Pepper (diced and divided) 1/2 cup Red Onion (diced and divided) 4 cups Baby Spinach 1 cup Almond Flour 1 lb Extra Lean Ground Chicken 1/2 cup Black Olives (chopped and divded) 1/2 cup Feta Cheese (crumbled and divided) 1/2 Cucumber (diced) Sea Salt & Black Pepper (to taste) 4 cups Mixed Greens Wrap it Up Serve in a lettuce wrap or brown rice tortilla. 264 Calories Get Creative These also work well as meatballs or sliders.

13 Fat 16g 25% Carbs 10g 3% Fiber 4g 16% Sugar 3g Protein 24g 48% 25% 5 75% 10

14 Tuna & Edamame Detox Salad 12 ingredients 15 minutes 2 servings 1. Combine balsamic vinegar, mustard, olive oil, sea salt and black pepper together in a jar. Mix well and set aside. 2. Combine remaining ingredients together in a large salad bowl. Drizzle with desired amount of dressing and toss well. Divide into bowls and enjoy! No Tuna Use diced grilled chicken instead. Vegans and Use 1 can of cooked lentils instead of tuna. Vegetarians Nut-Free Replace almonds with sunflower or pumpkin seeds. 1 1/2 tsps Balsamic Vinegar 1 1/2 tsps Dijon Mustard 1/8 tsp Sea Salt 1/8 tsp Black Pepper 1/4 Cucumber (diced) 1/2 head Endive (julienned) 1/4 cup Alfalfa Sprouts 2 tbsps Slivered Almonds 1 tbsp Extra Virgin Olive Oil 1 can Tuna (drained and flaked) 1/2 cup Frozen Edamame (thawed) 2 cups Kale Leaves (chopped) 295 Calories Fat 13g 2 Carbs 18g 6% Fiber 10g 4 Sugar 2g Protein 27g 54% 25% 5 75% 10

15 Nectarine 1 ingredients 2 minutes 2 servings 1. Wash and enjoy! 2 Nectarine 62 Calories Make it a Sweet Drizzle with a bit of raw honey or maple syrup. Fat 0g Carbs 15g 5% Fiber 2g 8% Sugar 11g Protein 2g 4% 25% 5 75% 10

16 Zucchini Caprese Salad 9 ingredients 20 minutes 4 servings 1. Use a spiralizer to spiralize your zucchini into ribbons. Then slice the ribbons so that they are about 5 inches in length. If you do not have a spiralizer, use a peeling knife and take full strokes along the zucchini to create long ribbons. 2. Combine the zucchini ribbons and cherry tomatoes in a large bowl. 3. In a jar, combine the lemon, vinegar, olive oil and garlic. Put lid on and shake well. 4. Pour the dressing over the zucchini noodles and tomatoes and toss well. Place in the fridge and let marinade for at least 10 minutes. 5. When ready to serve, transfer to a serving bowl and sprinkle the bocconcini balls and basil over top. Season with sea salt and black pepper to taste. Divide into bowls and enjoy! 2 Zucchini 1 1/2 cups Cherry Tomatoes (halved) 1 Lemon (juiced) 1 1/2 tbsps Balsamic Vinegar 2 tbsps Extra Virgin Olive Oil 1 Garlic (clove, minced) 100 grams Small Bocconcini (halved) 1/2 cup Basil Leaves (chopped) Sea Salt & Black Pepper (to taste) Make it a Meal Serve with a grilled chicken breast for some added protein. 168 Calories Fat 13g 2 Carbs 7g Fiber 2g Sugar 5g Protein 6g 2% 8% 12% 25% 5 75% 10

17 Portobello BLT 11 ingredients 30 minutes 4 servings 1. Preheat oven to 400. Line a baking sheet with parchment paper. Add the bacon. Bake in the oven for 8 minutes. Flip and let cook for another 8 to 9 minutes or until bacon is crispy. Remove and wrap in paper towel. 2. Brush the inside of your portobello mushroom caps with a splash of olive oil and season with sea salt and black pepper to taste. Place them on a baking sheet in the oven for 10 minutes. Remove from oven. 3. Use a food processor or blender to create your pesto by combining garlic, sunflower seeds, basil, lemon juice and extra virgin olive oil. Season with a pinch of sea salt and black pepper and blend until a creamy consistency forms. Transfer to a jar and set aside. 4. Add a handful of arugula to each mushroom cap. Top with sliced avocado, tomato and bacon. Drizzle with pesto. Enjoy! Save Time Forget the pesto and skip step 3. 8 slices Organic Bacon 4 Portobello Mushroom Caps Sea Salt & Black Pepper (to taste) 1 Garlic (clove, minced) 1/4 cup Sunflower Seeds 1 Lemon (juiced) 1/4 cup Extra Virgin Olive Oil 2 cups Arugula 1 Avocado (peeled and 1 cup Basil Leaves (chopped) sliced) 2 Tomato (sliced) 371 Calories Fat 32g 49% Carbs 13g 4% Fiber 6g 24% Sugar 1g Protein 13g 26% 25% 5 75% 10

18 Cantaloupe 1 ingredients 5 minutes 2 servings 1. Divide into bowls and enjoy! 1 Cantaloupe (chopped and cubed) 94 Calories Extra Sweetness Drizzle with a bit of raw honey. Fat 1g Carbs 23g Fiber 3g Sugar 22g Protein 2g 2% 8% 12% 4% 25% 5 75% 10

19 Hummus Dippers 4 ingredients 15 minutes 4 servings 1. Slice your pepper, carrot and celery into sticks. 2. Line up 4 small mason jars (we like to use size 250 ml). Fill the bottom of each with ¼ cup hummus. Then place the veggie sticks into the hummus so that they are standing vertically. Seal the jar and place in the fridge until ready to eat. Homemade Make your own hummus! Check out our Sweet Potato Hummus or Green Pea Hummus recipes. 1 Yellow Bell Pepper 1 Carrot 4 stalks Celery 1 cup Hummus 127 Calories Mix it Up Substitute in different veggies like cucumber or zucchini. Fat 6g 9% Carbs 14g 5% Fiber 5g 2 Sugar 1g Protein 6g 12% 25% 5 75% 10

20 Celery with Sunflower Seed Butter 2 ingredients 5 minutes 4 servings 1. Spread sunflower seed butter across celery sticks (about 1 tbsp per celery stalk). Happy munching! 8 stalks Celery (sliced into sticks) 1/2 cup Sunflower Seed Butter 210 Calories No Celery Use cucumber instead Fat 18g 28% Carbs 10g Fiber 3g Sugar 4g Protein 6g 3% 12% 12% 25% 5 75% 10

21 Clean Trail Mix 1 ingredients 2 minutes 4 servings 1. This is meant to be a quick and easy snack. Find a clean trail mix in any health food store or in the healthy food section of your grocery store. Read the ingredients to make sure there are no additives. We recommend checking out brands such as Prana or Central Roast. 2 cups Clean Trail Mix 360 Calories 2. Pour into bowl and snack away! Fat 28g 43% Carbs 30g Fiber 6g Sugar 16g Protein 12g 1 24% 24% 25% 5 75% 10

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