You can switch any vegetables for one another. (not including potatoes).

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2 How to follow this meal plan You can choose to have a Green Thickie for breakfast at least 5 days per week. For lunch you have a choice of a Green Thickie (great for those in a rush) or a salad (if you have more time to prepare food and eat it). Eat one of the dinners for dinner. You don t have to make a different recipe every day. You can make the same breakfast, lunch or dinner as often as you want. This will save you time and help you to stick to the plan. When you get bored, try a different recipe. Plan your full week in advance. Be realistic about the time you have, write your shopping list and if you need to, allocate one day to make a batch of dinners. You can chop and freeze your Green Thickie ingredients in individual portions so they are ready to throw in your blender in the morning. I prefer to make my Green Thickies the previous evening for the next day. If you are too busy to prepare your lunches, make a double batch of Green Thickies and have one for lunch too. I have been eating this way for years and it really helps me to stick to a healthy diet as I lead a very busy life. Meal and ingredient swaps Feel free to swap the recipes in the plan for different recipes in the plan. You can also switch the recipes in this monthly plan for previous monthly recipes. If this is your first month following The Leaf System you will have more recipes to choose from next month. You can switch any of the meal around. You can even eat the same dinner all week or the same breakfast or lunch all week if it makes it easier for you. Other ways to save time following this plan is to cook a batch of each dinner recipe, eat one portion and freeze the other portions for later on in the month. You can switch similar ingredients within recipes. For example you can switch the type of oil, substitute another type of meat for a different type (as long as it s in a natural state and the same weight). You can switch any vegetables for one another. (not including potatoes). You can leave out ingredients you don t like and substitute any of the seasonings for different ones. 2

3 Snacks There are no snacks on this meal plan during the week. This is because busy people often don t have time to snack. But I do know that some people like to or need to snack so don t worry this plan is still suitable for you. If you know you won t make it from one meal to another without a snack, split your meal in half and have 6 meals per day instead of 3. This is a very good way to keep your blood sugar levels stable. At the weekend you are allowed to have snack per day which is 250 calories or less. This can be anything you want it to be (small bar of chocolate, glass of wine, packet of crisps/chips). If you are detoxing, on a special diet or trying to avoid certain foods, I suggest adding in snacks that fit with your special diet, or simply having bigger meals on Saturday and Sunday if you don t want to snack. The only other time that snacks are appropriate is if you are a man, are taller than average, or are very active during the day or do regular intense workouts. I would suggest adding 250 calories to your diet every day based on foods you enjoy from this plan. Coping with hunger pangs and cravings If you are new to healthy eating and you are struggling with cravings or hunger pangs, then please eat something. This is not a starvation diet. It is all about helping you to lose weight in a healthy way and learning correct portion sizes. It is far better to choose something healthy to eat when you are hungry and your body is telling you to eat, rather than trying to use willpower alone and bingeing on junk food later in the day. Choose foods that are similar to the ingredients listed on the diet plan if you need to eat to avoid hunger pangs. Your body will need time to adjust to this type of diet so please don t beat yourself up if this happens. It is quite likely to happen when you first start, so be prepared for this with extra portions of your meals or healthy snacks that are based on ingredients in this diet plan such as fruit, vegetables and nuts and seeds. You may not lose weight if you don t stick to this diet exactly during the first couple of weeks, but you are doing your body the world of good. You will get used to eating like this and your cravings will melt away. So stick with it. Once your body gets used to eating like this it will become easy. Whatever you do, please don t give up. 3

4 Month 2 Meal Plan Breakfast Lunch Dinner Total MONDAY Wet Summer Watermelon Thickie 370 Pepper Crusted Tuna Salad 465 Farmhouse BST with Pesto TUESDAY Prize Pineapple and Parsley Thickie 475 Curried Egg Salad 544 Tuscan Chicken with Tomatoes WEDNESDAY Almond and Pear Thickie 404 Tropical Fruit Salad California Avocado Salad THURSDAY Anti-Inflammatory Berry Thickie 44 Chicken Salad with Blueberries 475 Turkey and Chard Soup FRIDAY Dad s Big Super Sweet and Sour Thickie 460 Grilled Pork Loin with Fruit Chicken Coconut Curry SATURDAY Broccoli Breakfast Hash 253 Spicy Tex-Mex Shrimp Bowl 523 Smoky Chicken Chili with Kale SUNDAY Summer Zucchini Muffins Turkey Broccoli Salad 445 Beef and Green Bean Stir-Fry

5 Breakfast Recipes

6 Wet Summer Watermelon Thickie SERVES: 2 CALORIES PER SERVING: 370 PORTION OF LEAFY GREENS PER SERVING: 4 cups watermelon, chopped (about a quarter of a small watermelon) tablespoon coconut cream or ¼ cup of desiccated coconut or coconut meat. 2 cups spinach, tightly packed or 2 cups loosely packed (or any other mild greens) ¼ cup almonds ½ cup dried apricots (or any other dried fruit which can also be pre-soaked for a smoother blend) Juice from ½ lemon Filler- 2 bananas or 2 small avocados or 2 small sweet potatoes. Blend all ingredients until smooth. 2. Add ice or frozen fruit to cool the smoothie down, or make in advance and store in the fridge for up to 3 days. 3. For larger blenders, you may have to make more than one portion at once. I suggest making a double portion and having one portion for breakfast and one for lunch, or save one for the next day. 4. If you prefer a sweeter Thickie, add some liquid stevia as it doesn't contain additional calories. 5. If you don't like your smoothies too sweet, blend the ingredients briefly without the sweet ingredients (dried fruit, bananas, mango), try it, and add the sweet ingredients as needed. 6

7 Prize Pineapple and Parsley Thickie SERVES: 2 CALORIES PER SERVING: 30 PORTION OF LEAFY GREENS PER SERVING: cup non-dairy milk 3 cups pineapple, chopped ( small pineapple) 2 medium bananas (fresh or frozen) cup parsley, chopped Filler-2 bananas or 2 small avocados or 2 small sweet potatoes. Blend all ingredients until smooth. 2. Add ice or frozen fruit to cool the smoothie down, or make in advance and store in the fridge for up to 3 days. 3. For larger blenders, you may have to make more than one portion at once. I suggest making a double portion and having one portion for breakfast and one for lunch, or save one for the next day. 4. If you prefer a sweeter Thickie, add some liquid stevia as it doesn't contain additional calories. 5. If you don't like your smoothies too sweet, blend the ingredients briefly without the sweet ingredients (dried fruit, bananas, mango), try it, and add the sweet ingredients as needed. 7

8 Almond and Pear Thickie SERVES: 2 CALORIES PER SERVING: 404 PORTION OF LEAFY GREENS PER SERVING: 2 cups almond milk or other non-dairy milk 4 medium pears (4 cups) ¼ cup almonds 2 cups spinach, tightly packed or 2 cups loosely packed (or any other mild greens) Filler - 2 bananas or 2 small avocados or 2 small sweet potatoes. Blend all ingredients until smooth. 2. Add ice or frozen fruit to cool the smoothie down, or make in advance and store in the fridge for up to 3 days. 3. For larger blenders, you may have to make more than one portion at once. I suggest making a double portion and having one portion for breakfast and one for lunch, or save one for the next day. 4. If you prefer a sweeter Thickie, add some liquid stevia as it doesn t contain additional calories. 5. If you don't like your smoothies too sweet, blend the ingredients briefly without the sweet ingredients (dried fruit, bananas, mango), try it, and add the sweet ingredients as needed. 8

9 Anti-Inflammatory Berry Thickie SERVES: 2 CALORIES PER SERVING: 44 PORTION OF LEAFY GREENS PER SERVING: cup water cup dairy-free milk cup strawberries cup blueberries 2 tablespoons sesame seeds 2 teaspoons maple syrup ½ cup desiccated coconut 2 cups spinach Filler - 2 bananas or 2 small avocados or 2 small sweet potatoes. Blend all ingredients until smooth. 2. Add ice or frozen fruit to cool the smoothie down, or make in advance and store in the fridge for up to 3 days. 3. For larger blenders, you may have to make more than one portion at once. I suggest making a double portion and having one portion for breakfast and one for lunch, or save one for the next day. 4. If you prefer a sweeter Thickie, add some liquid stevia as it doesn't contain additional calories. 5. If you don't like your smoothies too sweet, blend the ingredients briefly without the sweet ingredients (dried fruit, bananas, mango), try it, and add the sweet ingredients as needed. 9

10 Dad s Big Super Sweet and Sour Thickie SERVES: 2 CALORIES PER SERVING: 460 PORTION OF LEAFY GREENS PER SERVING: 4 cups water cup non-dairy milk pink grapefruit (or other type of grapefruit. You can use oranges instead for a less sharp taste) ½ cup broccoli (or any mild leafy greens) ½ cup cauliflower (or mild leafy greens) tablespoon linseeds (or any type of plain seeds) tablespoon almonds (or any type of plain nuts) ¼ cup dates (or any other dried fruit which can also be pre-soaked for a smoother blend) cup dried apricots (brown, unsulfured ones are best or other dried fruit) Filler - 2 bananas or 2 small avocados or 2 small sweet potatoes. Blend all ingredients until smooth. 2. Add ice or frozen fruit to cool the smoothie down, or make in advance and store in the fridge for up to 3 days. 3. For larger blenders, you may have to make more than one portion at once. I suggest making a double portion and having one portion for breakfast and one for lunch, or save one for the next day. 4. If you prefer a sweeter Thickie, add some liquid stevia as it doesn't contain additional calories. 5. If you don't like your smoothies too sweet, blend the ingredients briefly without the sweet ingredients (dried fruit, bananas, mango), try it, and add the sweet ingredients as needed. 0

11 Broccoli Breakfast Hash SERVES: 4 CALORIES PER SERVING: 253 PORTION OF LEAFY GREENS PER SERVING: ¾ pound/340 g. broccoli 2 small red potatoes or any small potato of choice medium onion 2 cloves garlic Juice from ½ lemon 2 tablespoons coconut oil 4 eggs ¼ teaspoon sea salt and pepper tablespoon fresh parsley. Chop the potatoes, broccoli, garlic, and onion. Add the veggies to a pan with the coconut oil and cook 2 to 3 minutes or until the veggies start to brown up and the potatoes are getting soft. The smaller you cut the potatoes the faster they will cook. 2. Season with salt and pepper to taste and add a small amount of water. Cover the pan 3. and cook until the broccoli is tender, around 7 minutes. 4. Whisk the eggs with a small splash of water in a bowl. Pour the eggs into the pan and stir continuously until the eggs are cooked. 5. Add the lemon juice and serve with a bit of fresh parsley on top.

12 Summer Zucchini Muffins SERVES: 6 CALORIES PER SERVING: 250 PORTION OF LEAFY GREENS PER SERVING: 0 ¾ cup coconut flour/almond flour or ground almonds ½ cup steamed zucchini ¾ cup maple syrup or honey 6 eggs ¾ teaspoon baking soda/ bicarbonate of soda teaspoon ground cinnamon ½ teaspoon ground ginger ¼ teaspoon ground cloves teaspoon apple cider vinegar. Preheat your oven to 350F/75C degrees and grease a 2-muffin tin with a bit of coconut oil or 2. just line it with paper liners. Combine all ingredients in a bowl and whisk until 3. smooth, making sure there are no lumps. Divide between the muffins cups and bake for minutes or until golden brown and firm. Store in the fridge or freeze. 2

13 Lunch Recipes

14 Pepper Crusted Tuna Salad SERVES: CALORIES PER SERVING: 465 PORTION OF LEAFY GREENS PER SERVING: 4 oz./3 g. fresh wild-caught, sushi grade tuna 2 tablespoons crushed black pepper 2 teaspoons coconut oil Salad: 2 cups spinach ½ avocado ½ cup chopped apple ½ cup chopped tomatoes ⅓ cup raw pecans Dressing: 2 teaspoons walnut or olive oil 3 teaspoons fresh lemon juice or apple cider vinegar ¼ teaspoon Dijon mustard ¼ teaspoon each salt and pepper. Heat the coconut oil in a cast iron pan over medium heat. 2. Place the tuna on a plate and generously rub the fillets with the freshly ground black pepper until well-coated on all sides. 3. Place the tuna in the center of the pan and sear it for 2-3 minutes, flip, and cook for another 2 minutes on the second side. 4. Combine the spinach, avocado, apple, tomatoes, and pecans in a large bowl. 5. Blend the freshly squeezed lemon juice with the Dijon mustard, and slowly whisk in the 6. walnut/olive oil to emulsify the dressing. Season with freshly ground pepper and sea salt to taste. 7. Dress the spinach salad with the vinaigrette and top with the tuna. 4

15 Curried Egg Salad SERVES: CALORIES PER SERVING: 544 PORTION OF LEAFY GREENS PER SERVING: 4 eggs (pasture-raised is best) avocado celery stalk salad/green onion teaspoon curry powder salt and pepper to taste cup lettuce or spinach. Bring a large pot filled with cold water to a boil. Once the water starts boiling, add in the eggs with a pinch of salt. Turn off the heat and cover the pan with a lid. Let the eggs sit, covered, for 0 minutes. 2. Once the eggs are hard-boiled, run them under cold water and peel them. 3. Chop the eggs, avocado, celery, onions, and 4. lettuce. 5. Mix all ingredients, except for the lettuce, in a bowl. Serve on a bed of lettuce or Spinach. 5

16 Tropical Fruit Salad SERVES: CALORIES PER SERVING: 260 PORTION OF LEAFY GREENS PER SERVING: 0 banana mango cup papaya ½ cup pineapple ½ cup ¼ teaspoon cayenne pepper (optional) juice from lime. Combine all of the fruit in a large bowl, stir in the lime juice, and refrigerate. 2. This salad doesn t keep as long because the bananas will brown quickly. Best to store it in an airtight container for up to a few hours. 6

17 Chicken Salad with Blueberries SERVES: 3 CALORIES PER SERVING: 475 PORTION OF LEAFY GREENS PER SERVING: pound/450 g. chicken breast (pasture-raised chicken is best) teaspoons nut oil or olive oil 2 cups blueberries ½ cup nuts or seeds of choice, such as pine nuts or sunflower seeds stalk celery cup lettuce or mixed greens of choice 3 tablespoons mayonnaise, preferably homemade or at least organic without canola or soy oil 2 tablespoons basil tablespoon lemon juice ¼ teaspoon each salt and pepper. Place the chicken in a shallow baking dish with the teaspoon of oil and season it with salt and pepper to taste. 2. Roast the chicken in a preheated oven at 350F/75C degrees for around 20 minutes or until completely cooked through and no longer pink in the middle. 3. Shred the chicken with a fork and chop the rest of the ingredients. 4. Place the shredded chicken in a bowl and add the remaining ingredients. Mix and serve on a bed of romaine lettuce or spinach leaves. 7

18 Grilled Pork Loin with Fruit SERVES: 2 CALORIES PER SERVING: 530 PORTION OF LEAFY GREENS PER SERVING: 0 pound pasture-raised pork loin ¼ teaspoon smoked paprika teaspoon black pepper ½ teaspoon sea salt 2 cloves crushed garlic teaspoon dried oregano ½ teaspoon cayenne (optional) juice from lemon and orange 2 cups greens of choice ¼ pineapple or 4 rings 2 large peaches or nectarines medium yellow/brown onion. Marinate the pork in the fruit juice for at least 30 minutes. 2. Once the meat has marinated, mix all the spices together and thoroughly coat the pork. 3. Place the loin on a grill, a grill pan on the stovetop, or in the oven at 350F/ 80C. Grilling is the best option. 4. Sear the pork on each side and cook it for 20 minutes over medium heat or until it gets to an internal temperature of 60F/70C. 5. Meanwhile, slice the peaches in half and slice the pineapple into rings. 6. Wrap the onion in foil and place it on the grill or in the oven. 7. Add the fruit to the grill in the last 0 minutes. 8. Remove the loin from grill and slice into thin strips. Place over a bed of greens and smother with chopped grilled onions and fruit. 8

19 Spicy Tex-Mex Shrimp Bowl SERVES: CALORIES PER SERVING: 523 PORTION OF LEAFY GREENS PER SERVING: ½ pound/225 g. bite-sized shrimp, tails removed ½ teaspoon chipotle chili powder or other chili powder (optional) 2 cloves garlic ½ teaspoon cumin ¼ teaspoon sea salt ½ small red onion ½ avocado cucumber tomato cup chard ½ satsuma, or small orange Dressing juice from lime ½ teaspoon sea salt ½ teaspoon black pepper ½ teaspoon apple cider vinegar 2 tablespoons extra virgin olive oil. Place the shrimp and chopped onion in skillet/pan with a tablespoon of water. Sprinkle in chili powder and other seasonings. 2. Cook until the shrimp and onion are opaque and slightly golden brown, around 5 to 7 minutes, but take care not to overcook the shrimp. 3. Chop all veggies into bite-sized chunks. Peel and slice the orange wedges in half. 4. Arrange veggies, orange, and shrimp in a bowl in individual piles. Do not mix or toss. 5. Mix dressing ingredients together and drizzle over top. 9

20 Turkey Broccoli Salad SERVES: CALORIES PER SERVING: 445 PORTION OF LEAFY GREENS PER SERVING: cup broccoli florets ½ cup carrots 2 tablespoons raisins or dried cranberries ¼ pound/0 g. roasted turkey breast tablespoon extra-virgin olive oil ¼ teaspoon sea salt and pepper juice from lemon ½ cup cherry tomatoes. Finely chop the broccoli and carrots and dice the turkey breast. 2. Add all ingredients to a bowl and mix with the olive oil and lemon juice until all ingredients are well coated. 20

21 Dinner Recipes

22 Farmhouse BST with Pesto SERVES: CALORIES PER SERVING: 33 PORTION OF LEAFY GREENS PER SERVING: 2 strips turkey bacon 2 cups spinach large tomato 2 tablespoons pesto dressing Pesto dressing: ½ cup fresh basil ¼ cup extra virgin olive oil tablespoon nuts of choice, such as pine nuts or walnuts. Place all of the ingredients for the pesto in a blender or a food processor and blend until creamy, but not completely smooth. You can take your pesto all the way into a smooth paste, but some texture is also nice. 2. Chop the spinach and tomato and place in a bowl. 3. Cook the bacon to desired doneness. 4. Add the bacon to the salad and top with pesto. 22

23 Tuscan Chicken with Tomatoes SERVES: CALORIES PER SERVING: 294 PORTION OF LEAFY GREENS PER SERVING: pasture-raised chicken breast cup homemade marinara sauce cup spinach Sauce: 4 Roma tomatoes tablespoon Italian seasonings 2 cloves garlic ½ teaspoon sea salt ½ teaspoon black pepper carrot ½ red bell pepper ½ onion. Chop the veggies for the sauce into very small pieces or process in a food processor, making sure not to turn them into a paste. 2. Add the chopped garlic, salt, pepper, and Italian seasoning to a pan and add in the veggies. 3. Cook the sauce for around 30 minutes over low heat, allowing all flavors to meld together. 4. Chop the spinach and set aside. 5. Add the chicken to a skillet/pan and cook for 0 minutes. 6. Add the sauce to the chicken and cook for another 0 minutes on low, covered. 7. Add the spinach and cook until just wilted. 23

24 California Avocado Salad SERVES: CALORIES PER SERVING: 358 PORTION OF LEAFY GREENS PER SERVING: 2 cups greens of choice tomato cup sprouts ½ red onion (optional) ½ cucumber 2 slices turkey bacon hard boiled egg ½ avocado Dressing: 2 tablespoons mayo, preferably homemade tablespoon Italian seasonings tablespoon Dijon mustard 3 tablespoons dairy-free milk, or more to desired consistency ¼ teaspoon sea salt ¼ teaspoon black pepper clove minced garlic. Place all of the ingredients for the dressing in a blender and blend until smooth. It s best to make the dressing in advance. 2. Chop all the veggies for the salad and the egg and transfer to a large bowl. 3. Cook the bacon to your desired level of crispiness. 4. Crumble the bacon over the salad and top with the dressing. 24

25 Turkey and Chard Soup SERVES: 4 CALORIES PER SERVING: 224 PORTION OF LEAFY GREENS PER SERVING: 32 oz./900 ml chicken broth (store-bought or homemade) celery stalk 6 carrots small yellow onion or ½ large onion kale head or two handfuls of chard large, pasture-raised turkey breast ½ teaspoon each salt and pepper teaspoon oregano, thyme, or other spices of choice. Place all of the ingredients, except for the chard, in a large pan over medium heat and cook for 30 minutes or until the meat is fully cooked. 2. Break up the turkey breast with a fork 3. Stir in the chard and cook for another 5 minutes, making sure the chard stays bright green. 25

26 Chicken Coconut Curry SERVES: 2 CALORIES PER SERVING: 486 PORTION OF LEAFY GREENS PER SERVING: 2 pound/450 g. pasture-raised chicken small onion 4 cloves garlic stem lemongrass teaspoon ground ginger or tablespoon freshly grated ½ cup broccoli florets ¼ cup green pepper ½ cup carrots 2 cups mushrooms tablespoon curry powder ¼ teaspoon cayenne pepper, adjust for personal taste 2 cans coconut milk cup veggie stock salt and black pepper to taste ½ teaspoon lemon juice cup greens of choice. Chop the chicken into small, bite-sized pieces. 2. Add all spices, stock, and coconut milk in a stock pan. Add in the chicken and bring to a boil, then reduce the heat to low. Cover and cook for 5 minutes. 3. Add in the lemon juice and continue simmering over low heat. 4. Chop the veggies and the garlic and add them to the curry. Continue cooking until the veggies are soft, but not mushy. 5. Season the curry with salt and pepper to taste and serve over a bed of greens. 26

27 Smoky Chicken Chili with Kale SERVES: 2 CALORIES PER SERVING: 369 PORTION OF LEAFY GREENS PER SERVING: 2 tablespoon olive oil pound/450 gr. Pasture-raised chicken, chopped into bite-sized pieces 2 medium carrots large leek 2 cloves garlic 4 cups vegetable broth 2 sprigs fresh thyme 4 cups kale leaves salt and freshly ground black pepper, to taste. Heat the oil in a large soup pan over medium heat. Add in the chopped chicken and cook for 5 minutes. 2. Chop all veggies into small pieces and add the leeks to the pan. Cook until the leeks start to soften. 3. Add in the carrots and cook for another 5 minutes. 4. Chop the garlic and it to the pan along with the broth and fresh thyme. Season the chili with salt and pepper to taste. 5. Cook on low for about 20 minutes, or until the veggies are soft and the chicken is completely cooked. 6. Add in the chopped kale and cook for another 5-0 minutes or until the kale is wilted, but still bright green. Season with salt and pepper to taste. 7. Best to make the soup a day or two in advance and set it in the fridge to let the flavors meld together. 27

28 Beef and Green Bean Stir-Fry SERVES: CALORIES PER SERVING: 482 PORTION OF LEAFY GREENS PER SERVING: ½ pound/225 gr. pasture-raised beef or chicken medium onion red pepper 2 cloves garlic teaspoon minced ginger root 2 cups fresh green beans, chopped 2 tablespoons water teaspoon sesame oil tablespoon soy sauce or tamari, or to taste ¼ cup roasted peanuts a pinch of chili powder or to taste. Heat the oil in a large, non-stick frying pan or wok 2. over medium-high heat (make sure you have a lid for this pan nearby). 3. Chop and add the beef and cook until browned. 4. Meanwhile, chop the onion and pepper and mince the garlic and ginger. 5. Add the onion to the pan and cook for about 2 minutes. Add the red pepper, garlic, and ginger, and cook for another minute. 6. Add the green beans and two tablespoons of water and cover quickly. Steam for 2-3 minutes or the until beans are slightly tender, but still crisp. 7. Add the soy sauce and peanuts, and stir well. If you like it spicy add a pinch of chili powder. 28