Pre-Program Step by Step Food Guide If you re reading this before your program begins, you re on it. Pre-program is one of the most vital steps to success. Get organized by reviewing the Prep Guide and Meal Plan below to set yourself up for a smooth transition into the program while saving time in the kitchen. Days 1-10: Phase 1 Eliminate and Nourish Phase 1 is upon you and we have lots of tips to help you move through it without a hitch. In these first 10 days, you ll nourish your body with 3 meals per day as well as snacks. Two of the most common fears, hunger and starvation, is typically nipped in the bud as most people realize we weren t lying, this is really all about food. Each of your meals will contain a recommended protein component (GF grain, beans, plus seeds). You ll find yourself making huge strides by eliminating 13 of the most common inflammatory foods (gluten, dairy, soy, animal proteins and more), while nourishing your body with more alkalizing, whole foods. Your curious spirit and willingness to experiment per the signals your body shares will yield numerous victories along the way. Tea Fruit Beans Fish and/or seeds Gluten-Free Grain Vegetables Vegetables Days 11-21: Phase 2 Food Discovery Between Days 8-12 you should begin feeling good. How good is good? As with Food Fit, each person s opportunities for change and improvement are unique to them. But suffice it to say, most people are pleasantly surprised with how much improvement they re able to achieve. Most clients tap into their body s energy reserves - that is, high energy sustained throughout the day (without caffeine). You might also experience reduced allergies, weight, pain, irritability, bloating and more. We call these your Rewards. This is an important milestone and represents a new and improved baseline from which you ll test in Phase 2. One by one you ll bring back those potentially inflammatory foods to see whether they help you thrive in your Rewards, or hold you back by impacting areas like energy, weight, mood, allergies, pain, or digestion. 1
Prep Guide & Phase 1 Meal Plan Prep makes perfect: A Meal Plan Overview We know what you re thinking what the in the world am I going to eat during my 10 day cleanse? This meal plan will tell you exactly that. What s more? This guide and our recipes will instruct you on exactly how to prepare breakfast, lunch and dinner for the next 10 days while spending the least amount of time in the kitchen. Perfect? We think so. Our plan emphasizes simple meals that can be conquered by even the least experienced cook. Weekend prep produces super quick meals during the busy week. Large meals at dinner turn leftovers into lunch the next day. Don t have dinner leftovers? Wake up and bake. Seriously, wake up, pop some in the oven and roast while you brush your teeth, get the kids off to school or check emails. Only have a few minutes? Throw some of your pre-chopped in a skillet and sauté with a touch of compliant oil and fresh ginger, into a smer with a little water, or onto a baking sheet and roast with fresh herbs. We like whole foods and short cuts. Strictly adhere to this meal plan or use it as a simple guide, incorporating your own spin on it. Mix and match using other LL compliant recipes or create your very own dishes. Make meal substitutions to include you enjoy this is also a great time to experiment with new-to-you. Our suggestion: use each Saturday throughout the program to grocery shop, and each Sunday to cook beans and chop for the upcoming week. Intimidated by the kitchen? You re not alone. Many are pleasantly surprised to discover mad new skills that allow for quick, healthy eating every day. 2
Saturday: Review & Shop Step 1: Information Prep Your Kitchen. What s your current food storage container situation like? Pyrex or other glass storage containers are going to be helpful for keeping your stored at their best quality. What spices and dried herbs do you have? Make note so you don t overbuy at the store. Grocery List. Print and finalize your grocery list (page 11/12). Enter the store empowered with your detailed list and Approved Foods Card. Step 2: Grocery Shop Shop. Explore the produce section and check those items off your list. Look for orangic, pre-washed and chopped salad and leafy greens (spinach, kale, romaine). Be sure any pre-chopped and packaged are void of any spice mixes or seasonings that would likely contain non-compliant ingredients (garlic, nightshades, etc). Please opt for organic as much as possible, but especially with items noted on your Approved Foods Card. Refrigerate. Unload your groceries and store all in the fridge, keeping like items organized together. Tomorrow you ll take about one hour to wash & chop your. In a large pot, cover 1 lb. of dried chickpeas with water and let soak on your counter or in the fridge overnight. Now...you re done. Go enjoy your Saturday evening. 3
Sunday: Cook & Chop Step 3: Hot Kitchen Prep Chickpeas. Beans, beans the wonderful fruit, the more you eat the more you hold up. We know this one. Actually, the better you soak and cook your beans, the easier to digest. Take your beans that have been soaking overnight, drain, and add water to cook according to your bean instructions under recipes. Once cooled, use Pyrex containers to portion and store in single serving sizes and freeze leave one portion chickpeas in the fridge for Day 1 lunch. Grains. Pre-cook a double serving of grain for breakfast on Day 1 and Day 2. Refrigerate. Suggested double serving sizes: Women, 1 2 cup dry quinoa & 1 cup water; Men, 3 4 cup dry quinoa & 1 1 2 cups water. See grain recipes and instructions for more info. Step 4: Cold Kitchen Prep Wash. Wash all of your and dry completely. Allow to air dry, or use a towel to pat water off. Be gentle with the greens salad spinners work great, but gently patting dry with a towel works as well. If you bought prewashed greens, your jobs already half done. Chop. Chop your salad greens, kale, 2 zucchini, 2 yellow squash, broccoli, cauliflower and 4 medium carrots. Leave everything else whole and store in the fridge. Store. Use Pyrex or other similar containers to store your chopped. Fold and place a paper towel at the bottom of each container to absorb moisture and retain freshness. Refrigerate. Salad Dressings. Mix it up. Make one (or more) Mason Jar Salad Dressing (see Recipes pour & shake.). Kitchen Tips While you re chopping up all those, keep a large storage container near and toss your veggie scraps in it as you go. Store in freezer and continue to add as you move throughout the program. Once you accumulate enough veggie scraps, throw them in a pot and cover with water to make a wildly nutritious veggie broth (see Recipes). 4
Recap You ve accomplished A LOT in the past two days. OWN IT. Not only are you prepared for the first week or more of your program, but you are creating some phenomenal prep and kitchen skills that you will continue to refine in the upcoming weeks. We re excited to further guide you through continued prep, Phase 1, and Phase 2 Food Tuning. Your journey is only beginning let s see where it takes you. 5
DAY 1 Salad Greens Mason Jar Salad Dressing chickpeas /4 Stir-fry Basically Add seeds to your for an extra protein boost Add of TIPS: Refrigerate stir-fry leftovers. Transfer 1 portion of chickpeas from the freezer to fridge (for Day 2 lunch). DAY 2 Stir-Fry Leftovers chickpeas /4 Hearty Kale Chips Roasted Veggies Add of fish TIPS: Cook double serving of quinoa, or other compliant grain for breakfast next 2 days, refrigerate. Transfer 1 portion of lentils from freezer to fridge. 6
DAY 3 Roasted Veggie Leftovers lentils /4 Veggie Fettuccine Add seeds to your for an extra protein boost Add of fish TIPS: Refrigerate veggie leftovers. Transfer 1 portion of chickpeas from the freezer to fridge. DAY 4 Leftover Fettuccine chickpeas /4 Basil & Mint Stir- Fried Snap Peas & Caulilower Add for an extra protein boost Add of TIPS: Refrigerate stir-fry leftovers. Cook double serving of breakfast grains, refrigerate. Transfer 1 portion of lentils from the freezer to fridge. 7
DAY 5 Stir-Fry Leftovers lentils /4 Beet Soup Add for an extra protein boost Add of TIPS: Refrigerate soup leftovers. Transfer 1 portion of chickpeas from the freezer to fridge. DAY 6 Soup leftovers chickpeas over side salad with Mason Jar Salad Dressing /4 You Pick: Roasted Veggie Mix (bonus for green veg!) Add for an extra protein boost Add of TIPS: Refrigerate leftover. Cook double serving of breakfast grains, refrigerate. Transfer 1 portion of lentils from the freezer to fridge. 8
DAY 7 Roasted veggie leftovers lentils /4 Stir-Fry Basically Add for an extra protein boost Add of TIPS: Refrigerate stir-fry leftovers. Transfer 1 portion of chickpeas from the freezer to fridge. DAY 8 Stir-Fry Leftovers lentils /4 Mean Green Beans Mashed Caulilower Add for an extra protein boost Add of TIPS: Refrigerate veggie leftovers. Cook double serving of breakfast grains, refrigerate. Transfer 1 portion of lentils from the freezer to fridge. 9
DAY 9 Mean Green Bean leftovers Mashed Caulilower leftovers lentils /4 Warm Kale Salad Avocado Vinaigrette Add for an extra protein boost Add of TIPS: Refrigerate veggie leftovers. Transfer 1 portion of chickpeas from the freezer to fridge. DAY 10: Bravo! Warm Kale Salad Leftovers chickpeas /4 Celebrate with your favorite Phase 1 recipe! Add for an extra protein boost Add of TIPS: Refrigerate veggie leftovers. Cook double serving of breakfast grains, refrigerate. Transfer 1 portion of lentils from the freezer to fridge. 10
P1 Meal Plan Shopping List (Using Meal Plan) Use in conjunction with your Approved Foods Card. Because compliant are a free food and there is no limit on the amount you eat during meals, note that this is a weekly estimate, and you are encouraged to add as you wish. Choose your favorites! VEGETABLES 2 bunches Kale 1 bag or bunch Dino Kale Salad Greens: Lettuces, Arugula, or Belgian Endive 1 bunch Celery Snap Peas, small bag 1 big bunch Carrots 1 head Caulilower 1 head Broccoli 1 bunch Broccolini Brussel Sprouts, small bag 1 1/2 lbs. Green Beans 4 yellow squash 4 Zucchinni Ginger Root, about 5 1 small Jicama 3 medium Beets JUICING AT HOME? Makes about 4 juices. All organic. 1 head Kale 1 bunch Celery 1 bunch Spinach 2 bunches Parsley 4 carrots GRAINS 1lb. Quinoa 1/2 lb. Millet 1/2 lb. Amaranth FRUIT 3 Avocados 1 bunch Bananas Berries: Blueberries, Blackberries, or raspberries 2 apples FRESH HERBS 1 bunch Basil 1 bunch Mint 1 bunch Parsley 1 bunch Cilantro SEASONINGS Himalayan Salt Cinnamon Stevia Mustard Poweder Oregano, dried Fennel, dried Rosemarry, dried Tarragon, dried Basil, dried BEANS 1 lb. Chickpeas 1 lb. Lentils OILS / VINEGARS 100% Olive Oil Braggs Apple Cider Vinegar SEEDS / SNACKS Raw Pumpkin Seeds Raw Seeds Raw Sunlower Seeds Chia seeds SPREADS / DIPS Sunbutter Butter ETC. Milk (Living Harvest) Protein Flax Seed Meal Small food storage containers (like Pyrex) 1 roll parchment paper TIPS: This is not a static list add any complaint fruits and you d like. We encourage you to work the program as best its you. If you see some of your favorites on the Approved Foods Card, add them to this list. Grains, beans, seeds and seasonings are often available in the bulk section. Always opt for organic berries, apples, peaches, plums and juicing vegetables. highly recommended for all produce, beans, grains and seeds. Consider buying a simple food dicer/chopper, such as Cuisinart. While not required, kitchen tools can be used to save prep time! 11
Open Shopping List Use in conjunction with your Approved Foods Card. Choose your favorites. VEGETABLES Leafy Greens: Kale, Spinach, Collards, Mustard Greens, Chard Salad Greens: Lettuces, Arugula, or Belgian Endive FRUIT Avocados Bananas Berries: Blueberries, Blackberries, or raspberries SEEDS / SNACKS Raw Pumpkin Seeds Raw Seeds Raw Sunlower Seeds FRESH HERBS SPREADS / DIPS Sunbutter JUICING AT HOME? Makes about 4 juices. All organic. 1 head Kale 1 bunch Celery 1 bunch Spinach 2 bunches Parsley 4 carrots GRAINS Quinoa SEASONINGS Himalayan Salt Dried Herbs BEANS Chickpeas OILS / VINEGARS 100% Olive Oil Braggs Apple Cider Vinegar ETC. Small food storage containers 1 roll parchment paper TIPS: Grains, beans, seeds and seasonings are often available in the bulk section. Always opt for organic berries, apples, peaches, plums and juicing vegetables. highly recommended for all produce, beans, grains and seeds. Consider buying a simple food dicer/chopper, such as Cuisinart. While not required, kitchen tools can be used to save prep time. 12