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 1 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 1 Meal Plan Breakfast Lunch Dinner Total MONDAY Carrot Cake Green Thickie Chopped Chicken Nectarine Salad Orange Broccoli Chicken Sweet and TUESDAY Mango Cobbler Green Thickie Veggie Hummus Tangy Watermelon Salad WEDNESDAY Chocolate Peppermint Green Thickie Chopped Greek Salad with Chicken Fish with Summer Berries THURSDAY Blueberry Pie Green Thickie Cold Spinach and Avocado Soup Indonesian Salad Plate FRIDAY Pineapple Upside Down Cake Green Thickie Creamy Salmon Pasta Dill and Dijon Salmon Burgers SATURDAY Warm Grapefruit with Straweberries Smoky Eggplant Flatbread Zesty Kale Salad SUNDAY Savory Mushroom and Squash Muffins Beet and Orange Salad Thai Coconut Soup

5 Breakfast Recipes

6 Homemade Coconut Yogurt MAKES: 16 oz. CALORIES PER SERVING: PORTION OF LEAFY GREENS PER SERVING: 1 14-oz./400 gr. can coconut milk 1 teaspoon agar agar flakes or 1 tablespoons ground flax seeds 4 tablespoons store-bought coconut yogurt or 1 packet yogurt starter culture (dairyfree) glass jars with lids 1. Sterilize the jars by boiling them in water or just run them in the dishwasher. 2. Shake the can of coconut milk and pour it into a saucepan: 3. If you're using agar agar, sprinkle it over the coconut milk and don t stir! If using flax seeds stir them once the yogurt is ready. 4. Warm the coconut milk to a simmer and lower the heat to low. Continue cooking on low, stirring occasionally, for 5 to 10 minutes or until the agar agar flakes are fully dissolved. Cool the milk until it's warm to the touch, about 100F/40C. 5. Stir in 4 tablespoons store-bought coconut yogurt or yogurt packet starter. 6. Pour into jars and allow the yogurt to set for 12 to 24 hours in a warm oven (set to lowest temp), on a heating pad on countertop, or in a crockpot on low. The crockpot also works if you don t have jars and the temperature doesn t exceed 110F/43C. Leave for 12 to 24 hours without disturbing. 7. Place the set yogurt into the fridge for 6 hours. The yogurt will become thicker as it chills. If the yogurt seems like it s separating stir and add ground flax for a thicker texture, if desired. Store the yogurt in the fridge for 2 weeks. 6

7 Carrot Cake Green Thickie SERVES: 2 CALORIES PER SERVING: 480 PORTION OF LEAFY GREENS PER SERVING: 1 1 teaspoon cinnamon ½ teaspoon lemon juice 2 cup loosely packed spinach or other mild greens or frozen spinach 2 cups dairy-free milk ½ cup water (or enough to blend smoothly) 10 small to medium carrots ¼ cup pecans ¼ cup dates 1 filler- 2 small avocados or 2 small sweet potatoes or 2 small bananas 1. 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 Mango Cobbler Green Thickie SERVES: 2 CALORIES PER SERVING: 475 PORTION OF LEAFY GREENS PER SERVING: 1 2 cups dairy-free milk 2 small mangos ¼ cup of pecans 2 teaspoons vanilla extract 1 teaspoon cinnamon 2 cup loosely packed spinach or other mild greens or frozen spinach 1 filler- 2 bananas or 2 small avocados or two small sweet potatoes 1. 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 Chocolate Peppermint Green Thickie SERVES: 2 CALORIES PER SERVING: 510 PORTION OF LEAFY GREENS PER SERVING: 1 2 cups dairy-free milk ½ teaspoon peppermint extract or 20 mint leaves 2 cup loosely packed spinach or other mild greens or frozen spinach 2 bananas ¼ cup pecans ½ cup raisins or dates/date paste ¼ cup raw cocoa/ cacao or carob powder 1 filler- 2 small avocados or 2 small sweet potatoes 1. 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 Blueberry Pie Green Thickie SERVES: 2 CALORIES PER SERVING: 460 PORTION OF LEAFY GREENS PER SERVING: 1 2 cups dairy-free milk 3 cups wild blueberries ¼ cup toasted cashews 1 teaspoon cinnamon ½ cup raisins 1 teaspoon vanilla extract 1 teaspoon ginger 2 cup loosely packed spinach or other mild greens or frozen spinach 1 filler- 2 small avocados or 2 large bananas or 2 small cooked sweet potatoes 1. 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. 10

11 Pineapple Upside Down Cake Green Thickie SERVES: 2 CALORIES PER SERVING: 501 PORTION OF LEAFY GREENS PER SERVING: 1 1 cup water 4 cups pineapple (1 medium pineapple) ¼ cup cashew nuts ½ teaspoon cinnamon ½ cup dates ½ teaspoons vanilla extract 2 cup loosely packed spinach or other mild greens or frozen spinach 1 filler- 2 small avocados or 2 small bananas or 2 small sweet potatoes 1. 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. 11

12 Warm Grapefruit with Straweberries SERVES: 1 CALORIES PER SERVING: 390 PORTION OF LEAFY GREENS PER SERVING: 0 1 grapefruit 2 teaspoons raw honey or maple syrup a pinch of ground ginger a pinch of ground cinnamon 1 small banana, sliced or half a large banana 2-4 strawberries 1. Set your oven to broil. 2. Slice the grapefruit and use a small, serrated knife to cut through the segments, so they can come off easily once the grapefruit has been warmed. Place the grapefruit halves cut side up on a parchment-lined baking sheet. 3. Brush the grapefruit with the honey, sprinkle on the spices, and arrange the bananas and strawberries on top. 4. Drizzle a bit more honey over the top and place the grapefruit under the broiler to cook for 5 minutes or just until slightly browned and caramelized. 5. Serve warm. 12

13 Almond Crepes with Fruit SERVES: 4 CALORIES PER SERVING: 250 PORTION OF LEAFY GREENS PER SERVING: 0 4 pastured eggs ½ cup blanched almond flour 3 tablespoons arrowroot flour 2 tablespoons water 1 teaspoon pure vanilla extract ¼ teaspoon of sea salt 1 tablespoon coconut oil Topping: 4 cups fruit of choice (the caramelized bananas from the July veggie breakfast plan make a great topping) 2 teaspoons raw honey 1. Add all ingredients, except for the coconut oil, for the crepe batter into a blender and blend until smooth. 2. Heat the coconut oil in a non-stick skillet/pan over medium heat. Pour ¼ of the batter into the skillet and swirl the batter to make a thin crepe. It should be as thin as possible so it can cook evenly. 3. Cook on medium for around 3-5 minutes or until the crepe is cooked through. Once cooked, flip, and let the second side brown up for a few seconds. 4. Remove from pan and serve with fresh fruit and a drizzle of honey. 13

14 Lunch Recipes

15 Green Thickies Simple Bone Broth SERVES: CALORIES PER SERVING: PORTION OF LEAFY GREENS PER SERVING: 2 pounds of any or all of thesechicken backs, necks, or bones and feet water 1 tablespoon apple cider vinegar 1 tablespoon turmeric ½ teaspoon black pepper 1. Put the bones in a crock-pot or a large soup pot, add the vinegar, turmeric and pepper, and fill the pot with water. 2. If using the crock-pot, cook on high for hours, or until the bones are soft. If you re making the soup in a pot on the stove-top, cook covered, on medium-heat, for around 3-4 hours, or until the bones are soft. I prefer the crockpot method as more collagen and minerals are released into the broth. 3. Pour the broth into mason jars leaving ½ inch at the top if you need to freeze it. The broth is concentrated and can be diluted or eaten as is. 4. This recipe can be made ahead of time and stored in the fridge or freezer. It is a great base for many recipes. 15

16 Chopped Chicken Nectarine Salad SERVES: 4 CALORIES PER SERVING: 341 PORTION OF LEAFY GREENS PER SERVING: 2 2 large nectarines or peaches ¼ cup extra virgin olive oil 1 pound/450 gr. pasture-raised, boneless chicken breast 6 cups romaine lettuce 2 cups finely chopped kale or arugula 1 cup cherry tomatoes Dressing ½ teaspoon sea salt ¼ teaspoon freshly ground pepper 3 tablespoons vinegar 1 ½ tablespoons water 2 ½ teaspoons Dijon mustard 1 tablespoon honey 1. Cut the nectarines in half and remove the pit. Brush them with a small amount of oil and cook on an outside grill or in a grill-pan over medium heat, for a few minutes on each side. 2. Brush the chicken breasts with a bit of oil and grill them for minutes, or until cooked through. 3. Transfer the grilled chicken and nectarines to a plate and let them cool down a bit. Once they are cool enough to handle, chop into bite-sized chunks. 4. Make the dressing by whisking all ingredients together. 5. Add lettuce, arugula, tomatoes, chicken, and nectarines in a large bowl and drizzle over the dressing. Toss to combine and season with salt and pepper. 16

17 Veggie Hummus SERVES: 2 CALORIES PER SERVING: 470 PORTION OF LEAFY GREENS PER SERVING: 1 2 cups raw zucchini or other veggie of choice such as cauliflower, red pepper, yellow squash, or a mix 3 sun-dried tomatoes 1 garlic clove 1 teaspoon cumin 3 tablespoons lemon juice ¼ cup tahini 1/8 cup cilantro ½ teaspoon sea salt 1 large tomato or 3 leaves of romaine lettuce sprouts (optional) 1. Blend the zucchini (or veggies of choice), garlic, cumin, lemon juice, tahini, sun-dried tomatoes, cilantro, and salt until smooth and creamy. 2. Slice the tomatoes, spread a big spoonful of hummus to each slice, and top with sprouts. Alternatively, fill the romaine leaves with hummus and sprouts and roll into tight rolls. 17

18 Chopped Greek Salad with Chicken SERVES: 4 CALORIES PER SERVING: 343 PORTION OF LEAFY GREENS PER SERVING: 2 ¼ cup red-wine or apple cider vinegar 2 tablespoons extra-virgin olive oil 1 tablespoon chopped fresh dill 1 teaspoon garlic powder ¼ teaspoon salt ¼ teaspoon freshly ground pepper 6 cups chopped romaine lettuce 2 ½ cups pasture-raised cooked chicken or 6 oz./170 gr. canned sardines 2 medium tomatoes 1 medium cucumber ½ cup finely chopped red onion ½ cup kalamata olives 1. Bake the chicken in the oven for minutes, or until completely cooked through. 2. Whisk the vinegar, oil, dill, garlic powder, salt, and pepper in a small bowl and set aside. 3. Chop the lettuce, tomato, onion, and cucumber and transfer to a large bowl. Add in the chicken and olives and season with salt and pepper to taste. Pour over the dressing and toss everything to combine. 18

19 Cold Spinach and Avocado Soup SERVES: 6 CALORIES PER SERVING: 247 PORTION OF LEAFY GREENS PER SERVING: 2 2 tablespoons olive oil 1 medium onion 1 bunch spinach or around 10 oz./300 gr. 2 ½ cups non-dairy milk such as almond 2 cups chicken broth homemade or store-bought (see recipe above) ½ teaspoon sea salt ¼ teaspoon black pepper 2 avocados 1 teaspoon tabasco (optional) juice from 1 lemon 1. Heat the olive oil in a skillet/pan over medium heat and cook the onion until soft. Add in the spinach and cook for 1-2 minutes, or until the spinach wilts. 2. Pour in the broth and non-dairy milk and cook, stirring so the mixture doesn t boil, for about 5 minutes. Season with salt and pepper to taste and remove from heat to cool slightly. 3. Once slightly cooled, transfer the spinach soup to a blender and add in the avocado. Puree the soup until completely smooth and creamy. Cover and refrigerate for at least 2 hours. 4. Serve with tabasco and lemon juice. 19

20 Creamy Salmon Pasta SERVES: 2 CALORIES PER SERVING: 473 PORTION OF LEAFY GREENS PER SERVING: 1 Dressing: 3 tablespoons balsamic vinegar 2 teaspoons extra-virgin olive oil 1 tablespoon Dijon mustard 1 tablespoon raw honey 4 tablespoons unsweetened apple juice 2 tablespoons fresh thyme 2 garlic cloves 1 teaspoon sea salt ¼ teaspoon black pepper 3 sun-dried tomatoes Pasta 2 zucchini/courgettes 12 oz./340 gr. wild-caught salmon fresh or canned, cooked 6 kalamata olives 1 tomato ½ red bell pepper 1. Whisk up all dressing ingredients and set aside. 2. Use a spiralizer to slice the zucchini/courgettes into pasta-shapes, or just slice it into very thin strips with a sharp knife. 3. You can serve the pasta raw or simply steam it for 2-3 minutes, if you prefer it cooked. 4. Mix the salmon, olives, chopped tomato, and red pepper and place over the zucchini pasta. Lightly dress with the balsamic dressing and toss gently. 20

21 Smoky Eggplant Flatbread SERVES: 2 CALORIES PER SERVING: 575 PORTION OF LEAFY GREENS PER SERVING: 1 Crust: 1 large eggplant 3 teaspoons extra-virgin olive oil ¼ cup almond flour or other nut flour 2 tablespoons coconut flour 3 tablespoons freshly ground flaxseed 1 pasture raised egg ½ teaspoon sea salt ½ teaspoon red pepper (optional) Toppings 1 cup chopped veggies of choice 1 tablespoon olive oil or pesto 1 tablespoon nutritional yeast (optional) 2 tablespoons fresh herbs such as basil, rosemary, thyme or sage ½ cup cooked chicken (optional) 1. Preheat your oven to 350F/180C. 2. Peel and grate the eggplant. Place the eggplant between several sheets of paper towel and squeeze as much water as you possibly can. 3. Transfer the eggplant in a large bowl and mix in the remaining ingredients for the dough. You can mix the dough by hand or with your food processor using the dough attachment. 4. Place the dough on a greased baking sheet and form it with your hands. If the dough feels too wet, use a bit more flour to help it form its shape. 5. Bake for minutes on one side, flip, and bake for additional 10 minutes or until browned. 6. Arrange the topping and broil on low for 5-7 minutes. 21

22 Beet and Orange Salad SERVES: 1 CALORIES PER SERVING: 495 PORTION OF LEAFY GREENS PER SERVING: 0 2 beets 1 large orange 1 teaspoon raw honey juice from 1 lime ¼ teaspoon salt ½ cup walnuts or other nuts 1. Boil the beets in boiling water until very soft - a knife inserted in the center should go in with no resistance. Let the beets cool to room temperature and slice them. 2. Section out the orange into segments and remove any seeds. 3. Transfer to a bowl and mix in with the beets. 4. In a smaller bowl, whisk together lime juice, honey, and salt. Pour the dressing over the beets and orange and top with the nuts. 22

23 Dinner Recipes

24 Orange Broccoli Chicken SERVES: 2 CALORIES PER SERVING: 378 PORTION OF LEAFY GREENS PER SERVING: 1 ½ pound/225 gr. chicken breast ½ pound/225 gr. broccoli 1 tablespoon coconut oil 2 tablespoons fresh ginger 2 tablespoons fresh garlic 2 tablespoons coconut aminos or tamari 2 tablespoons honey 1 tablespoon chili sauce (optional for heat) juice from 1 oranges (about ½ cup) fish sauce to taste (optional) green/spring onions for garnish 1. Chop the chicken into bite-sized pieces and the broccoli into small florets. 2. Add the chicken and broccoli to a skillet/pan over high heat with a bit of coconut oil and stir fry until the chicken starts to brown. 3. Add the ginger and garlic and cook for an additional minute or until they become fragrant. 4. Reduce the heat to low and add in the remaining ingredients. Stir everything together and cook for another 5-8 minutes or until the mixture thickens. 5. Cook an additional 5-8 minutes or until it thickens. Top with green onions. 6. You can serve this orange chicken on its own or over some cauliflower rice. 24

25 Sweet and Tangy Watermelon Salad SERVES: 2 CALORIES PER SERVING: 129 PORTION OF LEAFY GREENS PER SERVING: 1 2 cups watermelon 2 cups greens of choice, I like baby greens or micro greens ¼ cup basil leaves 2 tablespoons raw honey ¼ hot pepper of choice (optional for heat) ½ teaspoon sea salt juice from 2 lemons or limes juice from 1 orange 1. Chop the greens and watermelon into bite-sized chunks and transfer to a bowl. 2. Combine the honey, orange juice, lime juice, and salt in a smaller bowl. Mix in the hot pepper and finely chopped basil leaves and pour the dressing over the watermelon salad. 3. Toss all ingredients to combine and serve chilled. 25

26 Fish with Summer Berries SERVES: 1 CALORIES PER SERVING: 460 PORTION OF LEAFY GREENS PER SERVING: 1 1 fillet wild caught white fish 1 tablespoon avocado or coconut oil ½ cup wild blueberries ½ cup cilantro/coriander or parsley ¼ cup spring/green onion ¼ teaspoon sea salt ¼ teaspoon pepper 1 cup micro greens or greens of choice 1. Heat the oil in a skillet/pan over medium heat. 2. Add in the fish and cook for a minute or two before flipping. 3. Meanwhile, finely chop the onion and cilantro/coriander. 4. Add the remaining ingredients, except for micro greens, to the fish and cook for 4-5 minutes or until the fish is flaky and turns opaque. 5. Serve over greens. 26

27 Indonesian Salad Plate SERVES: 2 CALORIES PER SERVING: 590 PORTION OF LEAFY GREENS PER SERVING: 2 2 hard boiled eggs ½ cup steamed green beans ½ cup steamed broccoli ½ cup steamed carrots ½ cucumber ½ tomato ½ cup large sprouts such as bean sprouts 1 pasture raised chicken breast Sauce: 4 garlic cloves 1 serrano chili pepper (optional for heat) ½ cup sunflower seed or cashew butter ¼ cup canned coconut milk ½ cup hot water 1 tablespoon lime juice 1 tablespoon coconut aminos or Tamari 1. Mix all ingredients for the sauce in a small bowl and set aside. The longer it sits the better it gets. 2. Heat the oil in a skillet/pan over medium heat and add in the chicken breast. Cook the breast for minutes or until it gets slightly browned and is cooked through. 3. Set the chicken aside and let it cool. Once cool enough to handle, slice the chicken into thick strips. 4. Chop the veggies and steam the broccoli, green beans, and carrots in a steamer basket over boiling water until just soft, but not mushy. 5. Slice the hard boiled eggs in half. 6. Layer the cucumber, tomatoes, steamed veggies, chopped chicken breast, sprouts, and eggs on a plate. Pour over the sauce and serve. 27

28 Dill and Dijon Salmon Burgers SERVES: 4 CALORIES PER SERVING: 260 PORTION OF LEAFY GREENS PER SERVING: 1 10 oz./285 gr. filet wild-caught cooked salmon or canned salmon juice from 1 lemon, separated 2 garlic cloves 2 green/spring onions 1 tablespoon fresh dill or dried 2 teaspoons Dijon mustard ¼ teaspoon sea salt ¼ teaspoon pepper 2 pasture-raised eggs 3 tablespoon nut flour 1 tablespoon coconut oil ¼ tsp. cayenne pepper (optional) Toppings: 1 avocado 4 leaves romaine lettuce or mixed greens 1. Chop the green onions and garlic. 2. Mix all the ingredients, except the oil, for the burgers in a large bowl and form into burger patties. 3. Heat the oil in a skillet/pan over medium heat and cook the burgers for a few minutes or until browned on both sides. 4. Serve over lettuce with diced avocado or crumble into a salad with mixed greens. 5. Season with salt and pepper and a squeeze of fresh lemon juice. 28

29 Zesty Kale Salad SERVES: 1 CALORIES PER SERVING: 608 PORTION OF LEAFY GREENS PER SERVING: 2 2 cups chopped kale leaves ½ cup of mango chunks or other fruit of choice 6 oz./170 gr. pasture-raised chicken breast or wild caught salmon or turkey, grass-fed beef or eggs (optional) Dressing: juice from 2 limes ½ teaspoon fresh ginger ½ teaspoon sea salt ½ teaspoon pepper 1-2 garlic cloves 1 ½ tablespoons extra-virgin olive oil 2 tablespoons slivered almonds or nuts of choice 1. Place the kale in a large bowl. If you prefer it slightly sautéed, you can cook it for a few minutes in a skillet/pan with a small amount of water. Make sure it stays crisp and vibrant green. 2. Mix all ingredients for the dressing in a blender or a food processor. Toss the dressing with the kale and add your meat of choice of eggs. 3. Top with slivered almonds. 29

30 Thai Coconut Soup SERVES: 2 CALORIES PER SERVING: 570 PORTION OF LEAFY GREENS PER SERVING: 0 14 oz./425 gr. can full-fat organic coconut milk 2 cups chicken stock homemade or store bought (see above recipe) 1 pound/450 gr. pasture-raised chicken breast 1 thumb-sized piece of ginger ½ onion or 1 bunch scallions/spring onions 1 cup mushrooms 2 tablespoons lime juice 1 teaspoon red chili paste or chili flakes (optional) ¼ cup cilantro 1. Chop the chicken into bite-sized chunks and dice the onion, ginger, mushrooms, and cilantro. 2. Add all ingredients, except cilantro, to a large soup pot. Cook over medium heat until the chicken is cooked through, about 15 minutes. 3. Mix in the cilantro and serve. 30