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 3 MEAL PLAN calorie level DAY 1 MACROS PRE-BREAKFAST -1 glass (500ml) of room temperature with chlorophyll MEAL #1 Cashew Cream Smoothie MEAL #2 -Chicken Burger (2) + Mason Jar Mixed Greens MEAL #3 - Nut butter (1 tbsp) + Celery + Fire shot MEAL #4 - Stuffed Peppers (1) + Kimchi + Steamed Butter Broccoli + Power Balls (2) Protein: 123.6g Carb: 98.02g Fat: g Fibre: 35.85g Net Carb: 62.17g Sugar: 43.01g Calories: 1715 DAY 2

5 MACROS PRE-BREAKFAST - 1 glass (500ml) of room temperature or warm water + 2 tbsp apple cider vinegar MEAL #1 - Stuffed Peppers (1) + Mason Jar Mixed Greens MEAL #2 Chicken Collard Wrap MEAL #3 - Hard Boiled Eggs (2) + Power Balls (2) MEAL #4 - Asian Beef Stir Fry on Shiratake Noodles + Nut Butter (1tsp) Protein: 102.3g Carb: 92.4g Fat: 109.6g Fibre: 29.7g Net Carb: 62.7g Sugar: 30.9g Calories: 1709 DAY 3 MACROS PRE-BREAKFAST - 1 glass (500ml) of room temperature or warm water + chlorophyll MEAL #1 Cashew Cream Smoothie MEAL #2 -Chicken Collard Wrap + Lazy Bone Broth Soup + Power Balls (2) MEAL #3 - Hard Boiled Eggs (2) + Avocado (50g) + Fire Shot MEAL #4 - Stuffed Peppers (1) + Steamed Butter Broccoli + Nut Butter (1tbsp) Protein: 115.5g Carb: g Fat: g Fibre: 34.95g Net Carb: 76.47g Sugar: 43.21g Calories: 1690

6 DAY 4 MACROS PRE-BREAKFAST - 1 glass (500ml) of room temperature or warm water + chlorophyll MEAL #1- Cafe Au Lait Smoothie 391 MEAL #2 - Asian Beef Stir Fry on Shiratake Noodles 474 MEAL #3 - Hard Boiled Eggs (2) + Celery + Hummus (2 tbsp) 225 MEAL #4 - Chicken Burger (2) +Steamed Butter Broccoli Power Balls (2) Protein: 130.7g Carb: 80.9g Fat: 117.5g Fibre: 26.8g Net Carb: 54.1g Sugar: 25.7g Calories: 1723 DAY 5 MACROS PRE-BREAKFAST - 1 glass (500ml) of room temperature or warm water + chlorophyll MEAL #1 - Stuffed Peppers (1) + Steamed Butter Broccoli MEAL #2 Chicken Collard Wrap + Lazy Bone Broth Soup + Power Balls (2) MEAL #3 - Hard Boiled Eggs (2) + Fire Shot MEAL #4 - Asian Beef Stir Fry on Shiratake Noodles + Nut Butter (1 tsp) Protein: Carb: Fat: 94.49g Fibre: 30.65g Net Carb: 79.27g Sugar: 45.61g

7 Calories: 1697 DAY 6 MACROS PRE-BREAKFAST - 1 glass (500ml) of room temperature or warm water + 2 tbsp apple cider vinegar MEAL #1 - Spicy Veggie Frittata with Kimchi MEAL #2 - Chicken Collard Wrap + Mason Jar Mixed Greens MEAL #3 - Lazy bone broth soup + Power Balls (2) MEAL #4 Chicken burger (2) + Steamed Butter Broccoli + Sweet Potato + Nut Butter (1 tsp) Protein: 130.9g Carb: 95.8g Fat: 105.6g Fibre: 28.9g Net Carb: 66.9g Sugar: 35.8g Calories: 1714 DAY 7 PRE-BREAKFAST - 1 glass (500ml) of room temperature or warm water + lemon MEAL #1-Green Eggs & Turkey Bacon + Power Balls (2) MEAL #2 -Cafe Au Lait Smoothie MEAL #3 - Hummus (2 tbsp) +Celery + Lazy Bone Broth Soup MEAL #4 - Chicken burger + Steamed Butter Broccoli + Sweet Potato + Nut Butter (1 tsp) Protein: 136.8g Carb: 87.4g Fat: 97.4g Fibre: 26.4g Net Carb: 61g Sugar: 31.3g Calories: 1715

8 **All produce to be organic when possible** PRODUCE QUANTITY NEEDED FOR RECIPES Avocados 3 Baby Spinach 4 cups Bell Peppers (red) 4 Broccoli 12 cups, fresh or frozen Broccoli slaw mix 1.5 cups Bok choy 3 cups Cauliflower (riced) 1 cup Celery 1 bunch Cherry tomatoes 120g Collard Greens 1 bunch, fresh Cucumber 1 Garlic 2 bulbs Ginger root 5 inches Lemon 3 Mixed veggies (corn free) 4 cups Onion, white or yellow 2 Onion, green 1 stalks Oranges 6 Spring mix 3 cups Sprouts, sunflower 2 cups Sweet Potato 200g (can be 2-100g potatoes or 1-200g potato) Turmeric root 5 inches fresh or 2 tsp powdered Zucchini 1/2 cup sliced (1 small) **All animal products to be organic** PROTEIN Beef, lean cut (strip loin) Chicken, breasts Chicken burgers, gluten free Eggs, organic, free run (whole) Egg whites, organic, free run (liquid) Protein powder - Vanilla Turkey, ground Turkey bacon, nitrate free QUANTITY 12oz total - 4oz per serving 16oz total - 4oz per serving (approx. 4 breasts) 8 patties - bought from healthy butcher or supermarket 1 dozen 1 cup 1 tub 2lbs 2 slices FATS Butter or Ghee, organic 1 stick or 1 jar

9 Cacao nibs Chia seeds, black or white Coconut Oil, extra virgin, cold pressed (glass bottle preferred) Coconut Oil spray (non-aerosol) Coconut, shredded, unsweetened Extra virgin olive oil, cold pressed Flax seed, ground Hemp hearts Nut & Seed Butter (pick 1) non peanut, organic such as: Almond Cashew Hazelnut Pumpkin Seed Sunflower Seed Pumpkin seeds Sesame seeds, white or black 1/2 cup 1 cup 1 bottle 1 bottle 1/4 cup 1 bottle 1/4 cup 5 tbsp 1/2 cup 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 Bone Broth Braggs Aminos Coffee, organic, instant or swiss water processed decaf instant Chocolate chips, dark, semi-sweetened (dairy free) Gogi berries, dried Hot Sauce, sugar free, gluten free (Sririacha, Tabasco, Frank s Red Hot) Hummus (classic or spicy) Honey, raw, organic Ketchup, organic Kimchi (spicy palate) or Saurkraut (mild palate) Liquid Chlorophyll - mint flavour Maca Root Powder Mayonnaise - sugar free, gluten free Mustard - Honey dijon Salad dressing - low carb, low sugar - option if you do not want to make your own Shirataki Noodles Soup, pre-made - low sodium, gluten free such as cauliflower or veggie Tomato paste, organic Unsweetened, non dairy milk (almond, cashew, coconut, hemp, flax) 1 bottle 4 cups 1 bottle 1 jar 1/2 cup 1/4 cup 1 bottle 1 package 1 jar 1 bottle 1 jar 1 bottle 1 tsp 1 jar 1 bottle 1 bottle 678g (2 pkg) 4 cups 1 jar 4 cups SPICES - dried

10 Baking powder Black pepper Cayenne Pepper Chilli flakes Cinnamon, organic Dried lemon rind Garlic powder Oregano 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 Turmeric powder MEAL PREP RECIPES 1. CHICKEN Rosemary chicken breast Chicken Collard Wrap Chicken Burger (store bought or home made) 2. GROUND MEAT Stuffed Peppers 3. MEAT Asian Beef Stir Fry on Shiratake Noodles 4. SALADS & PREPARED VEGGIES Mason Jar Mixed Greens Baked Sweet Potato 5. SUPERFOODS & SNACKS Fire shot 6. EGGS Hard boiled eggs PREPARE FRESH (day of)

11 6. SMOOTHIES & VEGGIES Cashew Cream Smoothie Cafe au Lait Smoothie Steamed Butter Broccoli (this can be added to meal prep if time is limited) 7. EGGS Spicy Veggie Frittata Green Eggs & Turkey Bacon STORE BOUGHT (macros info only) Celery + Hummus Kimchi (spicy palate) or Saurkraut (mild palate) Lazy Bone Broth soup Nut or Seed butter Shiratake noodles MEAL PREP RECIPES 1. CHICKEN MEAL PREP ROSEMARY CHICKEN BREAST - 3 servings 3 chicken breasts (with skin) Spice mix, 1 tsp of each - rosemary, thyme, sea salt, black pepper, dried lemon rind or any of the prepared spice mixes in the grocery list 10 cherry tomatoes, halved 2 tbsp olive oil INSERT NOTE ON SEASONING OPTIONS - 80 CAL MAX FOR PREP FOR THE WEEK - UNLIMITED DRIED OR FRESH HERBS - LOW SODIUM *choose from 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

12 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 NSTRUCTIONS - Oven Mix spices and season chicken coating it thoroughly For more intense flavour, let chicken marinate for at least 2 hours prior to 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 165 degrees MACROS (Rosemary) - 1 chicken breast = 4oz or120g Protein: 26.5g Carb: 2.3g Fat: 8.4g Fibre: 0g Net Carb: 1.6g Sugar: 1.3g Calories: 191 *Use chicken breasts for the following recipe: CHICKEN COLLARD WRAP 1 large collard or 2 small ones 4oz chicken breast, thinly sliced 30g avocado sliced into long thin strips 1 tbsp mayo 1 tbsp spicy hummus 1/4 of cucumber sliced into long thin strips 1/4 cup sunflower sprouts 100g cherry tomatoes, halved Hot sauce to taste INSTRUCTIONS Wash collard and cut the end of the stem - you can also cut down the length of the stem to the stem to make it less bulky. (Optional lightly steam collard if you have trouble digesting raw veggies) Spread mayo and hot sauce on the collard. Add all other ingredients and wrap. If you re not sure how to warp it properly, you can YouTube it MACROS Protein: 29.2g Carb: 13.3g

13 Fat: 15.7g Fibre: 5.7g Net Carb: 7.6g Sugar: 3.5g Calories: 315 This next recipe is made using store bought healthy chicken burgers as its meant for those that don't have a lot of time for cooking but want to be healthy without spending too much time and brain power. You can also use a healthy chicken burger recipe (without bread crumbs) if you prefer to make from scratch LOW CARB CHICKEN BURGER 2 gluten free, organic chicken burgers bought from a healthy butcher or health food store 1 tbsp organic ketchup 1 tbsp hot sauce INSTRUCTIONS Bake chicken burgers in the oven at roughly 375 or follow package suggestion. Serve with Mason Jar Mixed Greens, ketchup and hot sauce MACROS - 2 burgers (4oz each) Protein: Carb: Fat: Fibre: Net Carb: Sugar: 44g 5g 18g 0g 5g 4g Calories: 360 LOW CARB CHICKEN BURGER & MASON JAR MIXED GREENS MACROS Protein: 46.6g Carb: 17.5g Fat: 37.2g Fibre: 4.7g Net Carb: 12.8g Sugar: 8.4g Calories: 577

14 2. GROUND MEAT STUFFED PEPPERS - 4 servings - can also be frozen for future use 2 pounds ground turkey 4 large red bell peppers 2 tbsp coconut oil 1 cup frozen mixed veggies 2 garlic cloves, minced 1 tsp dried oregano 1 tsp turmeric 1/2 tsp sea salt 1/2 tsp black pepper 2 cups riced cauliflower 1 tbsp organic tomato paste Coconut oil spray INSTRUCTIONS Preheat the oven to 350 degrees Coat a small baking dish with coconut oil spray Bring a large pot of water to a boil Cut the stems and very top of the peppers off, remove seeds & place in boiling water for 4-5 minutes Remove from the water and drain face-down on a paper towel Heat the coconut oil in a large nonstick pan over medium heat Add in the onion, garlic and sautée for 3-4 minutes until soft Stir in the ground turkey, oregano, turmeric, salt, and pepper and cook until turkey is browned Add the mixed veggies and cauliflower to the skillet as the turkey finishes cooking Cook everything together until the veggies are soft, and then drain any juices from the pan Remove the pan from heat and stir in the tomato paste Place the peppers upright in the baking dish and spoon in the meat mixture MACROS - 1 pepper Protein: 23g Carb: 17.6g Fat: 18.8g Fibre: 4.2g Net Carb: 13.4g Sugar: 7.6g Calories: MEAT ASIAN BEEF STIR FRY & SHIRATAKE NOODLES - 1 serving 4oz grass fed beef, cut into strips 1/2 cup white onion - sliced 1 cloves garlic, minced 2 cup broccoli florets

15 1 cup baby Bok choy 1/2 cup packaged broccoli slaw mix 2 tbsp Braggs Aminos ½ tsp minced ginger 1 tbsp olive oil 1 tbsp sesame seeds 1/2 tsp black pepper Hot sauce to taste (optional) 226g Shiratake noodles (1/2 large package that is 453g) 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 other veggies to beef and mix well Add Braggs aminos, hot sauce and black pepper and mix well Top over rinsed Shiratake noodles Sprinkle sesame seeds and enjoy MACROS - 1 Protein: 25.8g Carb: 32.9g Fat: 25.8g Fibre: 10.6g Net Carb: 22.3g Sugar: 9.1g Calories: VEGGIES MASON JAR MIXED GREENS 2 cups baby spinach or mixed greens 100g cherry tomatoes 30g avocado (1/8) 1/4 cup sunflower sprouts Dressing 1 tsp honey dijon mustard 1 tbsp olive oil 2 tbsp lemon juice Option to use low sugar, low carb dressing INSTRUCTIONS Combine mixed greens, tomatoes, sprouts & avocado

16 Mix ingredients and dressing well and serve with chicken burgers MACROS Protein: 2.6g Carb: 12.5g Fat: 19.2g Fibre: 4.7g Net Carb: 7.8g Sugar: 3.4g Calories: 217 BAKED SWEET POTATO 200g of sweet potato - either 1 potato, or 2 smaller ones totalling 200g INSTRUCTIONS Line bottom rack of your oven with tin foil (this will catch any syrup that leaks from the potato) Prick sweet potatoes 2-3 times with a fork and place on the tin foil in the centre of the oven Set oven to 425 degrees Bake for 45 minutes or until potatoes are soft When cook time has finished, turn off oven and leave potatoes in to rest for additional minutes - this prevents dryness and gives you delicious tender potatoes. MACROS - 100g (1/2 cup) Protein: 2g Carb: 20.7g Fat: 0.2g Fibre: 3.3g Net Carb: 17.4g Sugar: 8.4g Calories: SUPER FOODS FIRE SHOT -1 serving; should be consumed within 20 minutes of blending or juicing 2 tbsp apple cider vinegar 1 tsp raw honey ¼ cup orange juice ½ Lemon squeezed 1/8 tsp cayenne pepper ½ cup water

17 ½ a tsp turmeric powder or 1 inch fresh turmeric root (if you can get it) 1 tsp minced fresh ginger root INSTRUCTIONS Squeeze the lemon ½ lemon (I have a $20 electric lemon juicer that I use all time, I highly recommend getting one of these). Squeeze 2 oranges Add ginger root and turmeric root into blender (I use my magic bullet) with ½ cup water Pour into cup and add all other ingredients and mix MACROS - 1 serving Protein: 0.7g Carb: 15.02g Fat: 0.39g Fibre: 0.65g Net Carb: 14.37g Sugar: 12.11g Calories: 62 LYZA S POWER BALLS makes 24 power balls - 20g each ball 1/2 cup pumpkin seeds, ground (measure raw pumpkin seeds before grinding) ¼ cup ground flax seeds 1 tbsp organic cinnamon 1 tsp ground Maca root ¼ cup shredded coconut, unsweetened ¼ cup cacao nibs, unsweetened ¼ cup dried goji berries, soaked 1/2 cup semi sweet dark chocolate chips, dairy free 1/3 cup chia seeds 1 cup organic nut butter (crunchy versions are extra tasty!). INSTRUCTIONS Soak goji berries in water for at least 10 minutes before prepping other ingredients Add pumpkin seeds to food processor or magic bullet Once ground, place in a bowl with other ingredients and stir well After initial stir, ensure your hands are thoroughly washed and kneed the mixture together with your hands. Use an ice cream scoop, or just use your hands to mould the mixture into a round ball Each power ball should measure out at roughly 20 grams. Place in Tupperware and keep in the fridge. MACROS - 2 balls (40g) = 1 serving Protein: Carb: Fat: Fibre: 8g 14g 16g 4g

18 Net Carb: 10g Sugar: 6g Calories: 210 PREPARE FRESH RECIPES 6. SMOOTHIES & VEGGIES *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 CAFE AU LAIT SMOOTHIE 1 scoop vanilla protein powder 1 tbsp organic instant coffee or swiss water processed decaf instant coffee 1 tsp unsweetened cacao nibs 1 tbsp almond butter 1/2 tsp organic cinnamon 1.5 tbsp hemp hearts 1 cup coconut, almond or cashew milk (unsweetened) + 1 cup of water/ice (depending on desired texture) MACROS Protein: 36.1g Carb: 17.7g Fat: 20.8g Fibre: 7.7g Net Carb: 9.5g Sugar: 3.9g Calories: 391 CASHEW CREAM SMOOTHIE 1 scoop vanilla protein - whey isolate or vegan 1 tbsp cashew butter 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/ice (depending on desired texture)

19 MACROS Protein: 36.1g Carb: 22.7g Fat: 17.1g Fibre: 11.6g Net Carb: 11.1g Sugar: 4.3g Calories: 387 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: Carb: 2g 4g Fat: 3.7g Fibre: Net Carb: Sugar: 1 2g 2g Calories: EGGS SPICY VEGGIE FRITTATA with KIMCHI- makes 1 2 whole eggs 3 egg whites 1 cups raw baby spinach chopped 1/4 cup onion, thinly sliced 1/4 cup red bell pepper, thinly sliced 1/2 tsp chilli flakes Hot sauce to taste 1/4 tsp sea salt 1/4 tsp black pepper 1 tbsp coconut oil 4 tbsp kimchi INSTRUCTIONS Pre-heat oven to make sure oven rack is in centre of oven

20 Using a cast iron or oven proof skillet, heat oil and add vegetables to skillet and cook until soft (about 5 minutes) While veggies are cooking, combine eggs, chilli pepper, salt & black pepper and whisk well Pour egg mixture over cooking veggies Cook until edges are set and the centre is just beginning to set Transfer the skillet to the heated oven and bake for another 5-8 minutes until centre is firm Transfer to place and serve with kimchi MACROS - 1 frittata Protein: 32g Carb: 14.3g Fat: 29.8g Fibre: 4g Net Carb: 10.3g Sugar: 4.6g Calories: 346 GREEN EGGS & BACON with AVOCADO 2 whole organic eggs 2 organic egg whites 2 slices nitrate free turkey bacon 1 cup spinach, chopped 1 green onion, chopped 1/2 cup zucchini, chopped 1 tbsp organic ghee or coconut oil 50g avocado, chopped INSTRUCTIONS Crack eggs into a medium bowl and whisk until smooth In a large skillet, add 1 tbsp of your fat of choice (ghee or coconut oil) Quickly cook the zucchini, spinach & green onion until soft (1-2 minutes) Add eggs to the veggies and scramble until firm MACROS Protein: 31.4g Carb: 7.8g Fat: 29.7g Fibre: 1.7g Net Carb: 6.1g Sugar: 2.5g Calories: 418 STORE BOUGHT MACROS KIMCHI

21 MACROS - 4 tbsp Protein: 1g Carb: 2g Fat: 0g Fibre: 2g Net Carb: 0g Sugar: 1g Calories: 15 CLASSIC HUMMUS MACROS - 1 tbsp Protein: 1g Carb: 2.5g Fat: Fibre: 3g 1g Net Carb: 1.5g Sugar: 0g Calories: 35 CELERY & HUMMUS MACROS - 1 tbsp hummus + 2 celery stalks Protein: 1.02g Carb: 3.7g Fat: 3g Fibre: 1.05g Net Carb: 2.65g Sugar: 0.6g Calories: 40 SAURKRAUT MACROS - 4 tbsp Protein: Carb: Fat: Fibre: Net Carb: 0g 4g 0g 4g 0g

22 Sugar: 0g Calories: 20 NUT BUTTER MACROS - based on 1 tbsp almond butter, but you can use of any of the nut/seed butters listed Protein: Carb: Fat: Fibre: Net Carb: Sugar: 3g 4g 8g 2g 2g 2g Calories: 95 LAZY BONE BROTH SOUP 1 cup pre-made bone broth (defrost for 1-2 days) 1 cup low sodium, low calorie pre-made soup (cauliflower, veggie etc.) 1/2 tsp hot sauce (optional) Pepper to taste Bean sprouts - 1 handful (optional) INSTRUCTIONS Combine bone broth and pre-made shoo and heat thoroughly Add hot sauce and pepper - skip this step if you do not like spicy food Heat up broth and add oil and hot sauce Top with sprouts for added nutrient boost MACROS - 2 cups soup Protein: Carb: Fat: Fibre: Net Carb: Sugar: 10g 11g 0g 3g 8g 5g Calories: 85 SHIRATAKE NOODLES MACROS - 226g (half large 453g package) Protein: Carb: Fat: 0g 5g 0g

23 Fibre: 3g Net Carb: 2g Sugar: 0g Calories: 13