1700 Calorie. Menu Option. Welcome to the program! We re excited to get started.

Transcription

1 1700 Calorie Menu Option Welcome to the program! We re excited to get started. You ve chosen the 1700 calorie option. There is also a 1500 and 2000 calorie option for classic plan. Please note that there is a re-feed day once every two week where your calories will go up to 2200 calories (500 calories of additional carbohydrates). The classic plan is meant for those that would like to lose at least 10lbs+ while maintaining / adding curves. If you do not have the right plan, you can change it at any time at no additional cost. Our goal is for you to get your best results. Here is a quick summary of how the program works: MONTH ONE THE SUGAR CLEANSE low carbohydrate/low sugar count for weeks 1 & 2 week 3 & 4 carbohydrate goes up lactos free gluten free

2 low sugar grain free weeks 1, 2 & 3 (to address possible carb sensitivity, gluten free stuff in wk 4) 1 re-feed day every two weeks - this happens the first Monday of week 3 week 1 & 2 (optional) add parasite killer (supplement) week 3 & 4 (optional) add candida killer (supplement ) GOALS reduce sugar cravings reduce candida issues/ parasite issues restore energy lose fat reset your body as a fat burning machine re-feed days will ensure your metabolism gets a little shock to help it from lowering and gives you a fun day to look forward to. IF - eating window for this week will be 8 hours on days 1-3 for all 4 weeks SUPPLEMENTS: Parasite cleanse kit of choice (optional) since we re going low sugar, it s the perfect time to kill those pesky parasites causing havoc in your system. (take as directed on the label that you purchase).

3 o o Should you do the parasite cleanse? If you already eat clean, you should be okay to do a parasite cleanse. If you are new to eating clean Probiotic 20-40billion per capsule should be fine, but check with your as to how much they think you may need. Personally I take billion/caps. Agreed with the billion 1 tbls aloe - (easiest to add to a shake) 1 tbls glutamine 3 times a day (breakfast, lunch and dinner) 5 grams BCAA pre-workout in water *look for no sucralose, prefer stevia sweetened Digestive enzyme (ensure it includes: pepsin, cellulous, HCL) take before meat meals or large meals. Chlorella capsules or Royal jelly tabs as directly on the label LIQUID OPTIONS: Water Infused water Herbal teas - warm or chilled Green & white teas - matcha is the best option with most antioxidants

4 Organic coffee (max 2) one as pre-workout, one as necessary (if necessary) zero is best. Natural vit C or magnesium drinks (no sweeteners except stevia or xylitol) once a day each as necessary Check out my video on healthy ways to stay hydrated for some yummy options youtu.be/6hpfcfbm2kw WEEK 2 MEAL PLAN calorie level DAYS INTERMITTENT FASTING Food is consumed within an 8-hour window This does not apply to water, lemon water, chlorophyll water, unsweetened herbal teas etc. Eg.) First meal at 10am and last meal consumed by 6pm DAY 1 MACROS Protein: g Carb: g Fat: 83.93g Fibre: 55.84g Net Carb: 45.24g Sugar: 28.1g Calories:

5 PRE-BREAKFAST - 1 glass (500ml) of room temperature or warm water + 2 tbsp liquid chlorophyll MEAL #1 -Green Dream Protein Shake MEAL #2 - Jerk Chicken Salad + Lazy Bone Broth Soup Soup MEAL #3 - Egg muffins (2) + Side of Kimchi (4 tbsp) & Bacon Brussels Sprouts + Celery & Nut Butter MEAL #4 - Crispy Skin Salmon or alternate option Chicken Thighs & Steamed Butter Broccoli + Mashed Fauxtatoes + Protein bar (200 calorie max.) DAY 2 MACROS Protein: g Carb: 78.16g Fat: 84.64g Fibre: 34.68g Net Carb: 43.48g Sugar: 28g Calories: PRE-BREAKFAST - 1 glass (500ml) of room temperature or warm water + 2 tbsp liquid chlorophyll MEAL #1 - Egg muffins (4) & Avocado (30g) MEAL #2 Crispy Skin Salmon (4oz) or alternate option Chicken Thighs & Steamed Butter Broccoli & Mashed Fauxtatoes MEAL #3 - Coconut Bliss Smoothie MEAL #4 - Asian Beef Stir Fry + Bacon Brussels Sprouts +Nut Butter Dessert (1tsp) & Celery

6 DAY 3 MACROS Protein: g Carb: 74.76g Fat: 87.64g Fibre: 34.28g Net Carb: 40.48g Sugar: 35.8g Calories: PRE-BREAKFAST - 1 glass (500ml) of room temperature or warm water + 2 tbsp liquid chlorophyll MEAL #1 - Egg Muffins (4)+ Avocado (50g) MEAL #2 - Turkey Taco Wraps + Kimchi MEAL #3 - Jerk Chicken Salad + Lazy Bone Broth Soup MEAL #4 - Chicken Drumsticks (Rosemary) with Mashed Fauxtatoes & Steamed Butter Broccoli + Nut Butter Dessert (1tbsp) DAY 4 MACROS Protein: g Carb: 89.28g Fat: 81.82g Fibre: 49.3g Net Carb: 39.98g Sugar: 36.6 Calories:

7 PRE-BREAKFAST - 1 glass (500ml) of room temperature or warm water + 2 tbsp liquid chlorophyll MEAL #1 - Green Dream Smoothie MEAL #2 - Chicken Drumsticks (Jerk) with Bacon Brussels Sprouts + Kimchi MEAL #3 - Egg muffins (2)+ Lazy Bone Broth Soup + Kimchi & Avocado (50g) MEAL #4 - Turkey Taco Wraps + Steamed Butter Broccoli + Nut butter dessert (1tbsp) & Celery DAY 5 MACROS Protein: 143.3g Carb: 81.2g Fat: 89.5g Fibre: 29.1g Net Carb: 52.1g Sugar: 33.6g Calories: 1693 PRE-BREAKFAST - 1 glass (500ml) of room temperature or warm water + 2 tbsp liquid chlorophyll MEAL #1-Coconut Bliss Shake MEAL #2 Chicken Drumsticks (Rosemary) with Bacon Brussels Sprouts MEAL #3 - Turkey Taco Wraps MEAL #4 - Asian Beef Stir Fry + Nut butter dessert (1 tsp) & Celery DAY 6 MACROS Protein: 133.8g Carb: 87.2g Fat: 89.1g Fibre: 37.9g

8 Net Carb: 49.3g Sugar: 28.8 Calories: 1702 PRE-BREAKFAST - 1 glass (500ml) of room temperature or warm water + 2 tbsp liquid chlorophyll MEAL #1- Green Dream protein shake MEAL #2 - Jerk Chicken Salad + Lazy Bone Broth Soup MEAL #3 - Asian Beef Stir Fry + Celery & nut butter MEAL #4 - Chicken Drumsticks (Jerk) & Bacon Brussel Sprouts + Kimchi + Protein Bar DAY 7 - REFEED DAY MACROS Protein: 188.2g Carb: 149g Fat: 103.3g Fibre: 60.2g Net Carb: 88.8g Sugar: 42.9g Calories: 2188 PRE-BREAKFAST - 1 glass (500ml) of room temperature or warm water + 2 tbsp liquid chlorophyll MEAL #1 - Protein Pancakes + Nut Butter MEAL #2 - Jerk Chicken Salad + Lazy Bone Broth Soup + Protein bar (200 calorie max.) MEAL #3 - Green Dream Protein Shake MEAL #4 - Turkey Taco Wraps Loaded Baked Potato + Dark Chocolate Bar (200 calories or less, 70% and up)

9 **All produce to be organic when possible** PRODUCE QUANTITY NEEDED FOR RECIPES Avocados 3 Baby Spinach 13 cups baby spinach Broccoli 7 cups, fresh or frozen Broccoli slaw mix 3 cups Bok choy 3 cups Brussels Sprouts 1 bag, frozen or fresh (roughly 30 brussels sprouts) Cauliflower 2 small heads or 1 large Celery 1 bunch Cherry tomatoes 120g Garlic 2 bulbs Ginger root 5 inches Jalapeño peppers 2 Lemon 2 Mixed veggies (corn free) 4 cups Mushrooms, sliced 2 cups Onion, white or yellow 2 Onion, green 3 stalks Potato (for baking) 120g (Yukon gold, russet, red skin etc.) Romaine hearts (whole) 1 bunch or bag Spring mix 3 cups Sprouts, sunflower 1 cup **All animal products to be organic** PROTEIN QUANTITY Beef, lean cut (strip loin) 2oz total - 4oz per serving Chicken, breasts 16oz total - 4oz per serving (approx. 4 breasts) Chicken drumsticks 32oz total - (approx. 8 drumsticks, 4oz each with skin) Chicken thighs, boneless (salmon alternative) 8oz total - (approx. 4 thighs, 2oz each with skin) Eggs, organic, free run (whole) 1 dozen Egg whites, organic, free run (liquid) 1.5 cups Protein bar (low carb, low sugar, 200 calorie) 3 bars

10 Protein powder - Vanilla 1 tub Turkey, ground 2lbs Turkey bacon, nitrate free 10 slices Wild salmon filets 8oz total - 4oz per serving (approx. 2 filets) FATS Butter or Ghee, organic 1 stick or 1 jar Chia seeds, black or white 7 tbsp Coconut Oil, extra virgin, cold pressed (glass bottle preferred) 1 bottle Coconut Oil spray (non-aerosol) 1 bottle Coconut butter (also called coconut mana) 1 jar Extra virgin olive oil, cold pressed 1 bottle Hemp hearts 6 tbsp Nut & Seed Butter (pick 1) non peanut, organic such as: Almond Cashew Hazelnut Pumpkin Seed Sunflower Seed Sesame seeds, white or black 3 tbsp MISCELLANEOUS *Pre-made soup - must be dairy & gluten free, low sodium & low carb (must be less than 12g of carb per cup) *Bone Broth, chicken or turkey - available at healthy butchers and health food stores in the frozen section CONDIMENTS & SNACKS Apple Cider Vinegar 1 bottle Bone Broth 5 cups Braggs Aminos 1 bottle Capers (used for salmon recipe,skip this if you are not having fish option) 1 jar Dark chocolate bar - 70% higher, 200 calories 1 bar

11 Hot Sauce, sugar free, gluten free (Sririacha, Tabasco, Frank s Red Hot) 1 bottle Kimchi (spicy palate) or Saurkraut (mild palate) 1 jar Liquid Chlorophyll - mint flavour 1 bottle Jerk marinade - sugar free, gluten free (buy if you are choosing jerk seasoning) 1 jar Mustard - Honey dijon 1 bottle Olives - jalapeño if you like spicy or regular if not 1 jar Salad dressing - low carb, low sugar - option if you do not want to make your own 1 bottle Soup, pre-made - low sodium, gluten free such as cauliflower or veggie 5 cups Tomato sauce, sugar free, gluten free 1 jar Unsweetened, non dairy milk (almond, cashew, coconut, hemp, flax) 5 cups SPICES - dried Baking powder Black pepper Chilli flakes (used for salmon recipe, skip this if you are not having fish option) Cinnamon, organic Dried lemon rind Garlic powder Rosemary Sage Sea Salt, unrefined such as Celtic sea salt or Pink Himalayan salt Spice mixes, natural gluten free, sugar free such as: Flavour God Hot Mommas Mrs.Dash Thyme TWL RECIPES - WEEK 2 TABLE OF CONTENTS

12 MEAL PREP Chicken Chicken Breast and Drumsticks 2. Jerk Chicken Salad 3. Jerk & Rosemary Drumsticks & Chicken thighs Note - Chicken thighs are used as al alternative to salmon Turkey Turkey Taco Wraps - add lettuce wraps morning of Meat 5. Asian Beef Stir Fry Fish Crispy Skin Salmon - chicken thighs is an alternative Eggs Egg Muffins Breakfast Protein Pancakes Salad & Prepared Veggies Garlic Mashed Fauxtatoes Bacon Brussel Sprouts Prep mixed greens for Jerk Chicken Salad PREPARE FRESH (day of) Coconut Bliss Smoothie

13 Green Dream Smoothie Steamed Broccoli with butter (if you don t have time to make day of, add to meal prep) Celery +Nut butter Baked potato STORE BOUGHT (macros info only) Protein bar (200 calorie, low carb/sugar option) Kimchi (spicy palate) or Saurkraut (mild palate) - FLAT BELLY FOOD Nut Butter Lazy Bone Broth Soup Organic butter 200 calorie chocolate bar MEAL PREP RECIPES CHICKEN - Choice of rosemary or jerk seasoning, or both MEAL PREP ROSEMARY CHICKEN BREAST - 4 servings 4 chicken breasts (with skin) Spice mix, 1 tsp of each - rosemary, thyme, sea salt, black pepper, dried or fresh lemon rind or any of the prepared spice mixes in the grocery list 10 cherry tomatoes, halved 2 tbsp olive oil

14 MEAL PREP JERK CHICKEN BREAST - 4 servings 1 tsp ground sage 3 tbsp Braggs Aminos 1 tsp sea salt 1 tsp ground black pepper 8 tbsp sugar free, gluten free Jerk Marinade (chose crock pot or oven instructions below: ) INSTRUCTIONS - Crock Pot Mix spices and olive oil and season chicken ensuring to coat it thoroughly Place seasoned chicken along with tomatoes in crock pot Cook in crock pot on high for 2-3 hours depending on how much chicken you are using Use a meat thermometer and ensure chicken is cooked to 165 degrees Remove skin upon serving MACROS (ROSEMARY) - 1 chicken breast = 4oz or120g Protein: 26.5g Carb: 2.3g Fat: 8.4g Fibre: 0.7g Net Carb: 1.6g Sugar: 1.3g Calories: 191

15 MACROS (JERK) - 1 chicken breast = 4oz or 120g Protein: 26.5g Carb: 2.5g Fat: 3.6g Fibre: 2.2g Net Carb: 0.3g Sugar: 0g Calories: 152 this week calls for 8 chicken drumsticks - you can choose the rosemary seasoning or jerk spice, or do both. If skipping salmon, you will use chicken thighs - same instructions apply for both ROSEMARY CHICKEN DRUMSTICKS or CHICKEN THIGHS (salmon alternative) Spice mix, 1 tsp of each - rosemary, thyme, sea salt, black pepper, dried or fresh lemon rind or any of the prepared spice mixes in the grocery list

16 JERK CHICKEN DRUMSTICKS or CHICKEN THIGHS (salmon alternative) 1 tsp ground sage 3 tbsp Braggs Aminos 1tsp sea salt 1 tsp ground black pepper 8 tbsp sugar free, gluten free Jerk Marinade INSTRUCTIONS - Oven Mix spices and season chicken ensuring to coat chicken thoroughly For more intense flavour, let chicken marinate for at least 2 hours before cooking Pre-heat oven to 350 degrees and place seasoned chicken in baking pan Bake in oven for 45 minutes or until meat thermometer shows chicken is cooked to 165 degrees

17 MACROS (ROSEMARY) - 8oz total (approx. 2 medium sized drumsticks, skin on) Protein: 28.1g Carb: 0g Fat: 12.7g Fibre: 0g Net Carb: 0g Sugar: 0g Calories: 235 MACROS (JERK) - 8oz total (approx. 2 medium sized drumsticks, skin on) Protein: 28.1g Carb: 2g Fat: 14.7g Fibre: 2g Net Carb: 0g

18 Sugar: 2g Calories: 265 MACROS (ROSEMARY) - 8oz total (approx. 2 small chicken thighs, skin on, boneless) Protein: 31g Carb: 0g Fat: 19g Fibre: 0g Net Carb: 0g Sugar: 0g Calories: 306 MACROS (JERK) - 8oz total (approx. 2 small chicken thighs, skin on, boneless) Protein: Carb: 31g 2g

19 Fat: 21g Fibre: 2g Net Carb: 0g Sugar: 2g Calories: 336 Use the chicken breasts for the following recipes: JERK CHICKEN SALAD 2 cups baby spinach or mixed greens 4 oz grilled chicken 100 grams cherry tomatoes 30 grams (1/8) avocado 1/4 cup sunflower sprouts Dressing 1 tsp honey dijon mustard 1 tbsp olive oil

20 2 tbsp lemon or lime juice Option to use a low sugar/carb dressing INSTRUCTIONS Combine mixed greens with tomatoes, sprouts and avocado Top with desired protein Pour dressing mixture and combine well MACROS Protein: 29.5 Carb: 14.8 Fat: 22.7 Fibre: 6.7 Net Carb: 8.1

21 Sugar: 6.1 Calories: 377 MEAL PREP - GROUND MEAT TURKEY TACO WRAPS - 1 serving 1/2 lb Lean ground turkey 1 tbsp coconut oil 1 cup frozen or fresh veggies of your choice, diced 1/2 cup sliced mushrooms 2 jalapeño olives 5 Hearts of Romaine leaves - to be used upon eating the meal 1/2 cup tomato sauce 2 tbsp Braggs aminos 1/4 tsp celtic sea salt or pink himalayan salt 1/4 tsp black pepper 1 tbsp hot sauce (optional) INSTRUCTIONS Heat pan or wok and add oil Add turkey and begin to break the meat into very small pieces. Add braggs and srircha hot sauce. Separately, steam veggies Once the meat is cooked add tomato sauce, steamed veggies, raw mushrooms, jalapeño olives and stir. Peel off roughly five romaine leaves. Fill leaves one at a time with your taco mixture MACROS Protein: 51g Carb: 24.2g Fat: 17.4g

22 Fibre: 7.7g Net Carb: 16.5g Sugar: 11.2g Calories: 449 MEAL PREP - EGGS EGG MUFFINS - makes 12, 1 serving = 4 muffins 5 whole eggs and 1 ½ cup egg whites (you can use an organic liquid egg white for this part for less waste) 1 cups raw spinach chopped 2 green onions chopped 1 jalapeno chopped 4 slices of low sodium organic turkey bacon half cooked or turkey slices Hot sauce to taste Healthy coconut, ghee or butter spray INSTRUCTIONS Pre-heat oven to 375 Bake bacon until mostly cooked while prepping veggies Whisk eggs, add salt-free spice (example Ms Dash or other) and pepper. Chop veggies and bacon into small pieces by hand or in food processor Spray muffin tin with a natural coconut, ghee or butter spray. Place sliced veggies and bacon in the muffin tins Pour egg mix over top Place in the oven and bake for minutes Take out of the oven, place on a rack to cool so they do not become mushy. Place a dollop of hot sauce Once cool, move to Tupperware and store in the fridge for up to 3 days. If traveling with them, put hot sauce in a small Tupperware to add later. MACROS (4 muffins) Protein: 29.72g Carb: 6.36g

23 Fat: 9.84g Fibre: 1.08g Net Carb: 5.28g Sugar: 8g Calories: EGG MUFFINS SNACK MACROS (2 muffins) Protein: 14.86g Carb: 3.18g Fat: 4.92g Fibre: 0.54g Net Carb: 2.64g Sugar: 4g

24 Calories: MEAL PREP - MEAT ASIAN INSPIRED BEEF STIR FRY -1 serving 4oz grass fed beef cut into strips 1/2 cup onion, sliced 1 cloves garlic, minced ½ tsp minced ginger 2 tbsp Braggs aminos 1 tbsp olive oil 1 cup broccoli florets 1 cup baby bok choy 1/2 cup packaged broccoli slaw mix 1 tbsp sesame seeds (garnish) 1/2 tsp black pepper INSTRUCTIONS Heat oil over medium heat in large non-stick skillet Sautee onions, garlic and ginger until softened Add beef and cook for a few minutes unless you have meal prepped beef already In separate pan, steam broccoli, bok choy and slaw mix Add broccoli and cabbage to the sautéed veggies and beef and mix well Add brags aminos, hot sauce and black pepper and mix well Sprinkle sesame seeds and enjoy MACROS - 1 serving Protein 25.8g Carb: 27.9g Fat: 25.8g Fibre: 7.6g Net Carb: 20.3g

25 Sugar: 9.1 Calories: 461cal MEAL PREP - FISH CRISPY SKIN SALMON - 1 serving 4oz wild salmon 2 garlic cloves, minced 1/4 tsp sea salt 1/2 tsp chili flakes 1 tbsp olive oil 1 tbsp capers or sliced green olives *Chicken Thighs is alternative for fish* INSTRUCTIONS Using a greased cast iron skillet or non stick pan, pan fry salmon (skin side down) until crispy Transfer salmon to oven for 20 minutes at 350 degrees Add salt, chill flakes and capers or sliced olives Remove salmon from stove and serve MACROS Protein: 23.6g Carb: 2.4g Fat: 16.6g Fibre: 0.4g Net Carb: 2g Sugar: 0.1g Calories: 235 BREAKFAST FOOD PROTEIN PANCAKES - yields 2, 1 serving = 2 pancakes 2 eggs

26 1 scoop chocolate protein powder 2 tbsp water 1 tsp baking powder 1 tsp cinnamon 1 tbsp all natural almond or cashew butter Natural coconut oil spray INSTRUCTIONS Mix all ingredients - you can use a magic bullet to do this Coat pan with coconut oil spray and put on medium heat Pour batter to make 2 pancakes - when batter is bubbling, flip and cook all the way through Top with nut butter and enjoy MACROS - 2 pancakes Protein: 32g Carb: 14.4g Fat: 13.8g Fibre: 4.1gg Net Carb: 10.3g Sugar: 2.9g Calories: 293 MEAL PREP - VEGGIES GARLIC MASHED FAUXTATOES (cauliflower mash) - serves 3 2 small head organic cauliflower 1 tbsp ghee or organic butter 1/4 cup chicken or turkey bone broth 1/2 tsp garlic powder or freshly minced garlic 1/2 tsp sea salt 1/2 tsp black pepper INSTRUCTIONS Steam cauliflower lightly (do not over-steam or you will lose the nutrients)

27 Put all ingredients into a food processor and set to blend until you reach a mashed potato consistency Your other option is to puree with a hand blender until smooth MACROS - 1 serving = 1 cup Protein: 3g Carb: 4.2g Fat: 6.1g Fibre: 2.6g Net Carb: 0.8g Sugar: 1.3 Calories: 75 BACON BRUSSELS SPROUTS -5 servings 2lbs brussels sprouts (approx. 30) - halved 4 slices nitrate free turkey bacon, chopped 1 tsp sea salt 1/4 tsp black pepper 3 tbsp organic butter or ghee INSTRUCTIONS Pre-heat oven to 400 degrees Line a baking sheet with foil for easy clean up In a large bowl, toss together brussels sprouts, bacon, salt and pepper & butter Mix all ingredients well and spread onto prepared baking sheet Bake brussels sprouts for 20 minutes and take them out to stir before placing them back in the oven for an additional 15 minutes Remove and serve MACROS - for 1 serving (approx. 6 brussels sprouts, halved) Protein: 7.9g Carb: 10.2g

28 Fat: 7.3g Fibre: 4.3g Net Carb: 5.9g Sugar: 3.3 Calories: 137 PREPARE FRESH RECIPES SMOOTHIES *GENERAL SMOOTHIE INSTRUCTIONS Place all the ingredients in a blender (except protein powder) and blend at high speed until smooth. Add protein at the end and blend for a few seconds only GREEN DREAM SMOOTHIE 1 scoop vanilla protein - whey isolate or vegan 1 handful spinach 30g Avocado - even better if frozen! 1/2 tsp organic cinnamon 1 tbsp hemp hearts 1 tbsp chia seeds 1 cup coconut, almond or cashew milk (unsweetened) + 1 cup of water (depending on desired texture) MACROS Protein: 34.1g Carb: 21.3g Fat: 16.6g Fibre: 14.3g Net Carb: 7g Sugar: 3.3 Calories: 371 COCONUT BLISS SMOOTHIE

29 1 scoop vanilla protein - whey isolate or vegan 1 tbsp coconut butter (also called coconut mana) 1/2 tsp organic cinnamon 1 tbsp hemp hearts 1 cup coconut, almond or cashew milk (unsweetened) + 1 cup of water (depending on desired texture) MACROS Protein: 30.8g Carb: 16.7g Fat: 21.3g Fibre: 8.5g Net Carb: 8.2g Sugar: 4.2 Calories: 367 LOADED BAKED POTATO - 1 serving 1 potato - 120g (Yukon Gold, Russett, Red skin etc.) 1 slice turkey bacon, chopped 1 tbsp organic butter or ghee 1 tsp olive oil Sea salt & black pepper to taste 1 tbsp finely chopped green onion INSTRUCTIONS Preheat oven to 400 F (200 C). Rub potato with olive oil and place on oven rack Allow 45 minutes to cook or until the potato is soft under the skin Tip - I use a metal shish-kebab stick in the middle to ensure it cooks evenly In separate pan, cook turkey bacon until crisp When potato is finished cooking, allow 5 mins to cool then split open in half Add 1 tbsp of butter or ghee, salt & pepper Spoon in bacon and green onion MACROS Protein: 8.6g Carb: 23.3g

30 Fat: 14.8g Fibre: 2.4g Net Carb: 20.9g Sugar: Calories: 263 STEAMED BUTTER BROCCOLI 1 cup broccoli 1 tsp organic butter Pinch of sea salt & pepper to taste INSTRUCTIONS Lightly steam veggies and top with butter, salt and pepper MACROS - 1 cup Protein: 2g Carb: 4g Fat: 3.7g Fibre: 2g Net Carb: 2g Sugar: 1g Calories: 58 STORE BOUGHT MACROS: KIMCHI MACROS - 4 tbsp Protein: 1g Carb: 2g Fat: 0g Fibre: 2g Net Carb: 0g Sugar: 1g Calories: 15

31 SAURKRAUT MACROS - 4 tbsp Protein: 0g Carb: 4g Fat: 0g Fibre: 4g Net Carb: 0g Sugar: 0g Calories: 20 NUT BUTTER (dessert) MACROS - based on 1 tbsp almond butter, but you can use of any of the nut/seed butters listed Protein: 3g Carb: 4g Fat: 8g Fibre: 2g Net Carb: 2g Sugar: 2g

32 Calories: 95 PROTEIN BAR calories or less, low sugar, low carb MACROS - 1 bar (based on B-up Bar, Cinnamon) Protein: 20g Carb: 28g Fat: 4g Fibre: 20g Net Carb: 8g Sugar: 3g Calories: 170 DARK CHOCOLATE DARK CHOCOLATE BAR - 70% or higher, 200 calories or less MACROS - 35g bar (based on Lindt 70% dark chocolate bar) Protein: 3g Carb: 12g Fat: 14g Fibre: 2g Net Carb: 10g Sugar: 10g Calories: 180

33 LAZY SPICY BONE BROTH SOUP 1 cup pre-made bone broth Defrost for 1-2 days 1 cup low sodium, low calorie pre-made soup such as pureed cauliflower or veggie 1/2 tbsp hot sauce (optional) Pepper to taste INSTRUCTIONS Combine bone broth and pre-made soup and heat thoroughly Add hot sauce and pepper - skip this step if you do not like spicy food Top with sprouts for added nutrient boost MACROS Protein:` 10g Carb: 11g Fat: 0g Fibre: 3g Net Carb: 8g Sugar: 5g Calories: 85