HE IM MENU HAPPY HORMONE, IM EY irections: Follow this menu for the next 2 days. For options and variety, see the next page. hen follow the Happy Menu for the following 5 days. You can also follow the meal planner on page 5. REAKFA: Greek Eggs tir 1/4 cup of FAGE Greek yogurt and 1 minced garlic clove and plate. Fill a skillet with 1 bsp. vinegar and bring to a simmer. Crack 1 egg into a cup and carefully slide the egg into the skillet. Cook for 2-4 minutes and then place on top of yogurt. In same skillet, melt 1 ½ bsp. butter, 1 bsp. parsley, ¼ tsp. paprika and drizzle on top of egg. erve with coffee with half-and-half. 5 slices of cucumber with 1 bsp. cream cheese UNCH: Asian White Fish Rub 1 bsp. of olive oil and a pinch of salt into 3 oz. cod (or other white fish) and broil on high, 5 minutes each side. hred fish and put in refrigerator to chill for 10 minutes. Mix 1 bsp. olive oil, 1 bsp. mayonnaise, 1 tsp. vinegar, 2 tsp. sesame seeds, and 2 chopped scallions. Plate 1 1/2 cup of sautéed spinach and fish, then drizzle with dressing. 1 hardboiled egg INNER: Argentine Ensalada In a blender, mix 1/4 cup olive oil, 2 tsp. vinegar, 1 minced garlic clove, 1/4 tsp. red pepper flakes, and 1/2 bsp. oregano. Add 1/2 large bunch of fresh Italian parsley, with bottom part cut off, in small handfuls. lend until smooth. Add salt if needed. Place 2 cups of salad in a bowl with 3 oz. sliced grilled flank steak, 5 halved cherry tomatoes and dressing drizzled on top. REA Up to 2 glasses red (29 UGAR CAORIE) OA: 29 UGAR CAORIE ransmitting or copying of the icensed Materials is prohibited JorgeCruise.com 2014; #implyfit; Page 1
UIUION OPION REAKFA acon and Egg oufflé: Preheat oven to 350 degrees. Crack 3 eggs and separate into yolks and whites. eat egg whites until it starts to foam. In a separate bowl, whisk together egg yolks and 1 bsp. melted butter. Gently stir in yolks and 3 chopped bacon strips. Over medium heat, in the same pan used for bacon, heat mixture for 3 minutes. hen transfer to oven and bake for 15 minutes. erve with coffee with half-and-half. UNCH/INNER alad yonnaise: auté 4 chopped bacon strips, 1/2 minced shallot until crisp. Add 1 1/2 bsp. of vinegar and 1/2 bsp. mustard. tir as it boils for 20 seconds. Pour over 2 cups of salad greens. Place an egg, any style (fried or poached is best) on top. Wrapped Fish aco: eason a white fish fillet (4 oz) with lemon, pepper, and olive oil. Grill fish, about 4 minutes on each side and chop up. In a small bowl, mix 1/4 cup mayonnaise, 1 zest of a lime and juice squeezed out, and 1 minced garlic clove. rizzle dressing over fish and wrap in 4-5 romaine leaves, spreading 1/4 avocado evenly. erve with a side of 5 cucumber slices and 3 sliced radishes. Use extra sauce for dipping. Flank Roll: Preheat oven 375 degrees. Mix 1/4 cup ricotta cheese, 2 bsp. minced parsley, 1 minced garlic clove, and 2 bsp. onion. pread thinly on flank steak. op with 1/2 cup spinach leaves. Roll tightly and tie up. ake for 35 minutes. erve with a side salad of 1 cup spinach, 5 chopped cherry tomatoes, and drizzle balsamic vinegar. Roasted Fish and Veggies: Heat oven to 450 degrees. pray foil with nonstick spray. Center white fish fillet on foil. Put 2 chopped scallions, 6 chopped asparagus spears, 1/2 chopped zucchini, 5 halved cherry tomatoes, 1 bsp. Italian seasoning (or your herb choice) and 1 bsp. butter on top. eal the foil, leaving room for circulation. ake for 18-20 minutes, then serve. 1 string cheese stick 1 strip beef jerky ransmitting or copying of the icensed Materials is prohibited JorgeCruise.com 2014; #implyfit; Page 2
HE HAPPY MENU HAPPY HORMONE, IM EY irections: After following the lim Menu for 2 days, follow this menu for the next 5 days. For options and variety, see the next page. You can also follow the meal planner on page 5. REAKFA: Vide ella Poached Eggs oast 2 small artesian bread slices. pread 1/2 bsp. cream cheese, 1 prosciutto slice, and 1 slice tomato and 1 poached egg on each slice. erve with coffee with half-and-half. (90 UGAR CAORIE) UNCH: Apple acon Chicken alad Mix 3 oz. sliced grilled chicken, 1 bsp. Fage Greek Yogurt, 1 bsp. mayonnaise, 1/2 chopped apple, 1 chopped celery stalk, 2 bsp. onion, and 1 chopped bacon strip. Wrap in a lettuce leave. erve with half of an apple and 5 almonds. (99 UGAR CAORIE) 3 slices prosciutto with cream cheese INNER: teak aco alad Place 1 corn taco on a plate. Put 1 cup chopped romaine, 3 oz. sliced grilled steak, 2 bsp. cheddar cheese, 1/4 avocado, 2 bsp. Pico de Gallo, 1/4 cup brown rice, and 2 bsp. black beans. Garnish with cilantro. (112 UGAR CAORIE) REA Up to 2 glasses red (29 UGAR CAORIE) OA: 330 UGAR CAORIE ransmitting or copying of the icensed Materials is prohibited JorgeCruise.com 2014; #implyfit; Page 3
UIUION OPION REAKFA reakfast essert: lend 1 cup almond milk, 2 cups spinach, 1 cup raspberries, 1 bsp. coconut oil, 1 bsp. cocoa powder, and 3 ice cubes. erve with coffee with half-and-half. (67 UGAR CAORIE) UNCH/INNER Portobello urger: Mix 1 bsp. balsamic vinegar, 2 tsp. olive oil, 1/2 tsp. basil, 1/2 tsp. oregano, and 1/2 tsp. garlic. Pour over 1 Portobello mushroom cap and let marinade. Grill mushroom cap and place 1 slice of provolone cheese last minute. Put on hamburger bun with 2 slices of tomato, lettuce, and mustard. erve with 1 cup of popcorn. (85 UGAR CAORIE) Prosciutto Chicken: Preheat oven to 350 degrees. ay 2 Prosciutto slices and place chicken breast, 1 bsp. pesto, and 2 bsp. Parmesan cheese on top. Wrap Prosciutto over stack. ake for 20 minutes with 6 stalks of asparagus. Plate over 1/2 cup cooked whole wheat pasta and drizzle with 1/2 bsp. pesto and 1/2 bsp. olive oil. (75 UGAR CAORIE) teak & Pear alad: Combine 1 chopped small pear, 2 cups spinach, 1 chopped celery, stalk, 2 bsp. pistachios, 3 oz. sliced grilled flank steak. Whisk dressing of 1 bsp. olive oil, 1 bsp. balsamic vinegar, 2 tsp. ijon mustard and salt and pepper to taste. rizzle dressing over salad. (92 UGAR CAORIE) Mango Chicken alad: In a bowl, combine 2 cups Arugula, 1 cup sliced mango, 1/2 chopped bell pepper and 1 grilled sliced chicken breast. In a smaller bowl, whisk 1/2 bsp. olive oil, 2 tsp. ijon Mustard, 1/2 tsp. alsamic vinegar, and salt and pepper to taste. rizzle dressing on salad and top with 1 bsp. almonds. (104 UGAR CAORIE) 1 dill pickle 3 celery stalks and 5 cucumber slices ransmitting or copying of the icensed Materials is prohibited JorgeCruise.com 2014; #implyfit; Page 4
Follow this planner for the next 7 days. You will have 2 lim ays followed by 5 Happy ays. Unless otherwise noted, all meals and snacks are Freebies. 1 2 3 Greek Eggs 5 slices cucumber with 1 bsp. cream cheese Asian White Fish 1 hardboiled egg Argentine Enselada acon and Egg oufflé 1 string cheese stick alad yonnaise 1 strip beef jerky Flank Roll Vide ella Poached Eggs 90 sugar calories MEA PANNER 4 5 6 7 reakfast essert 67 sugar calories 1 dill pickle Apple acon Chicken alad 99 sugar calories 3 celery stalks with 5 cucumber slices teak aco alad 112 sugar calories Vide ella Poached Eggs 90 sugar calories Portobello urger 85 sugar calories 3 slices prosciutto with cream cheese teak & Pear alad 92 sugar calories reakfast essert 67 sugar calories 1 dill pickle Prosciutto Chicken 75 sugar calories 3 celery stalks with 15 cucumber slices Mango Chicken alad 104 sugar calories Vide ella Poached Eggs 90 sugar calories ransmitting or copying of the icensed Materials is prohibited JorgeCruise.com 2014; #implyfit; Page 5 Prosciutto Chicken 75 sugar calories 3 slices prosciutto with cream cheese Mango Chicken alad 104 sugar calories Apple acon Chicken andwich 99 sugar calories 2 slices prosciutto with cream cheese teak aco alad 112 sugar calories
HOPPING I Fill in this shopping list with the items you will need for the week. he most common items have been listed for you as a start. PROUCE MEA/FIH broccoli cauliflower spinach Romaine mushrooms onions scallions parsley garlic chives asparagus cucumbers bell peppers celery stalks ground turkey ground beef chicken breasts steaks salmon fillets white fish fillets shrimp tuna salami bacon AIRY OHER eggs half-and-half whipped cream ricotta cheese cream cheese Feta cheese cheddar cheese Parmesan cheese red coffee olive oil coconut oil almonds whole grain bread almond flour ransmitting or copying of the icensed Materials is prohibited JorgeCruise.com 2014; #implyfit; Page 6