Include fresh raw fruits and vegetables for their vitamin, mineral and enzyme content.

MANAGING ESTROGEN Estrogen Balancing Recommendations Foods to Eat: Foods that are high in B vitamins (especially B6). These foods aid in reducing symptoms of P.M.S. such as water retention, irritability and fatigue. Foods such as fish, dried lentils, oats, rye, wheat germ, spinach, millet, carrot and potato. Foods high in fiber such as beans, chickpeas, spelt, millet, dried peas, flax seed, brown rice, barley, oat bran, wild rice and oats. The fiber in these foods will help to eliminate toxins from the body. Include fresh raw fruits and vegetables for their vitamin, mineral and enzyme content. Be sure to use unrefined oils that contain omega 3 essential fatty acids. These include cold pressed walnut and flax seed oil. Vitamin E is a potent antioxidant that aids in the healing process, improves circulation and may help relieve breast tenderness. Foods such as dark leafy green vegetables, organic soybeans, oatmeal, sweet potato, blueberries, kiwi and raw seeds provide vitamin E. Magnesium and calcium are helpful in relieving symptoms such as nervousness, cramping and irritability and can be found in foods such as avocado, cantaloupe, seafood, banana, brown rice, raw almonds and pumpkin seeds. Drink plenty of bottled spring water, unsweetened fresh juices and herbal teas. Follow a regular exercise plan to help circulation and the elimination of toxins. Exercise may also aid in reducing cramps due to menstruation. Do not smoke and reduce stress in your life. Choose foods that are organic as non organic foods often contain unwanted hormones. Foods to Avoid: Alcohol due to its high sugar content and its tendency towards nutrient deficiencies. Dairy products like cream cheese. Saturated fat as found in red meat, sausage, cold cuts and bacon. Trouble Spot Nutrition 1

High sodium containing foods, canned foods, fast foods and junk foods. Sodium causes water retention and the excretion of calcium. All sweets and sugars as they will rob the body of nutrients. Caffeine as found in black tea, chocolate, colas and coffee. Caffeine has a diuretic effect that can cause mineral depletion. Tap water is known for containing high levels of estrogen. Avoid taking birth control pills if possible. Supplements to Manage Estrogen 1. Indole -3-carbinol. Indole -3-carbinol is naturally occurring in broccoli and other cruciferous vegetables. This helps assist with the breakdown and removal of harmful estrogens from the body. Recommended dose is 200 mg, twice daily. 2. Turmeric. Turmeric supports the liver and the elimination of estrogen from the body. Recommended dose is 500 mg, twice daily or simply add to foods when appropriate. 3. Calcium D-Glucarate. Calcium D-Glucarate is a calcium salt known for its liver detoxification abilities. Recommended dose is 500 mg, twice daily. Trouble Spot Nutrition 2

Breakfast Lunch DAY 1 SIX-GRAIN CEREAL Six-grain cereal, soaked 8-12 hours 4 tbsp. 5 tbsp. 5 tbsp. 5 tbsp. 6 tbsp. 6 tbsp. Dates, soaked 8-12 hours (reserve soak water) 1 1 1 1 1 1 Apple, chopped 1/3 1/3 1/3 ½ ½ ½ Coconut 2 tsp. 2 tsp. 1 tbsp. 1 tbsp. 1 tbsp. 1 ¼ tbsp. Whey protein powder 1 ½ 2 2 2 2 2 1/3 Directions: In a blender, combine the cereal, dates and date soak water, and blend until smooth. Add the apple, and blend again. Add the protein and blend an additional 10 seconds. Stir in coconut. BLENDER SHAKE Whey protein powder 2 2 2 ½ 2 ¼ 2 ½ 2 ½ Almond milk (unsweetened) 2/3 cup 2/3 cup ¾ cup 1 cup 1 cup 1 cup Banana ½ 2/3 ¾ ½ ½ 1 Almond butter ¾ tbsp. ¾ tbsp. ¾ tbsp. 1 tbsp. 1 tbsp. 1 tbsp. Cinnamon pinch pinch pinch pinch pinch pinch Nutmeg pinch pinch pinch pinch pinch pinch Directions: Place all ingredients except protein in a blender. Blend until smooth. Add the protein and blend for 10 seconds. Note: If shake is too thick, add pure water to blender until desired consistency is reached. SPICY VEGETARIAN TOFU PRIMAVERA Green cabbage, shredded 1 cup 1 cup 1 cup 1 cup 1 cup 1 cup Carrots, sliced ¼ cup ¼ cup ¼ cup ¼ cup ¼ cup ¼ cup Onion, sliced thin ¼ cup ¼ cup ¼ cup ¼ cup ¼ cup ¼ cup Tomato, diced 1 cup 1 cup 1 cup 1 cup 1 cup 1 cup Red pepper, sliced ½ cup ½ cup ½ cup ½ cup ½ cup ½ cup Tofu, half-inch dice 4 ½ oz. 5 oz. 5 ½ oz. 7 oz. 8 oz. 9 oz. Olive oil, extra virgin 1 tsp. 1 tsp. 1 tsp. 1 ¼ tsp. 1 ½ tsp. 1 ½ tsp. Arrowroot 1 tsp. 1 tsp. 1 tsp. 1 ¼ tsp. 1 1/3 tsp. 1 1/3 tsp. Tamari ½ tbsp. ½ tbsp. ½ tbsp. ¾ tbsp. ¾ tbsp. 1 tbsp. Red pepper, crushed 1/8 tsp. 1/8 tsp. 1/8 tsp. 1/8 tsp. 1/8 tsp. 1/8 tsp. Cayenne pepper 1/8 tsp. 1/8 tsp. 1/8 tsp. 1/8 tsp. 1/8 tsp. 1/8 tsp. Garlic, minced 1 1 1 1 1 1 Sea salt & pepper To taste To taste To taste To taste To taste To taste Directions: In sauté pan, cook vegetables in oil until almost tender, then add ¼ - ½ cup water and cover to steam sauté. In saucepan, add cold water, tamari, cayenne pepper, crushed red pepper, garlic, and arrowroot to form a sauce. (Mix arrowroot with a little water to dissolve it before adding to saucepan.) Heat sauce to a light simmer, constantly stirring. Add diced tofu to sauce and heat through. Add tofu and sauce to vegetables, stir and simmer for 2-3 minutes and serve 3

Dinner NUTS ABOUT FRUIT Raw almonds 1 serving 1 1/2 serving 2 servings 2 servings 2 1/2 servings 2 1/2 servings Apple 1 small 1 small 1 medium 1 medium 1 large 1 large Directions: Eat nuts and fruit SPINACH AND CHICKEN SAUTEED WITH ONION AND GARLIC Chicken, cubed 3 oz. 3 ½ oz. 3 ½ oz. 3 ½ oz. 4 oz. 4 oz. Spinach, fresh ½ lb. ½ lb. ½ lb. ¾ lb. ¾ lb. 1 lb. Onion, sliced ½ cup ½ cup ¾ cup ¾ cup ¾ cup 1 cup Shallots, medium dice ¼ cup ¼ cup ¼ cup ¼ cup ¼ cup ¼ cup Extra virgin olive oil 1 tbsp 1 tbsp 1 tbsp 1 ½ tbsp 1 ½ tbsp 1 ½ tbsp Nutmeg ¼ tsp. ¼ tsp. ¼ tsp. ¼ tsp. ½ tsp. ½ tsp. Parsley sprigs, fresh Garnish Garnish Garnish Garnish Garnish Garnish Garlic, crushed 1 1 1 1 1 1 Sea salt & pepper To taste To taste To taste To taste To taste To taste Directions: In nonstick sauté pan, cook spinach, onion, garlic, and shallots in ½ oil until tender. Just before the vegetables are finished cooking, add black pepper and nutmeg, remove pan from heat and set aside. In another nonstick sauté pan, cook diced chicken in rest oil until lightly browned, then add spinach mixture into diced chicken and heat through. Simmer entire mixture for 3-5 minutes and serve garnished with fresh parsley. Breakfast DAY 2 BANANAFANNA Almonds, soaked 8 hours ¼ cup ¼ cup ¼ cup ¼ cup ¼ cup ¼ cup Water 2 tbsp. 2 tbsp. 2 tbsp. 2 tbsp. 2 tbsp. 2 tbsp. Banana ½ 2/3 2/3 2/3 ¾ 1 Strawberries ¾ cup ¾ cup ¾ cup 1 cup 1 cup 1 cup Whey protein powder 1 1 ½ 1 ½ 1 ¾ 2 2 Wheat germ 1 tbsp. 1 tbsp. 2 tbsp. 2 tbsp. 2 tbsp. 2 ½ tbsp. Directions: Soak almonds for 8-12 hours either on the counter or in the fridge (warm climates soak in fridge) in double amount water, rinse until water is clear. Combine the almonds with water and blend until smooth. Add the banana gradually, continuing to blend until smooth and creamy. Add protein and wheat germ and blend additional 10 seconds on low. Pour over strawberries PROCCINO Whey protein powder 2 2 2 ½ 2 ¼ 2 ½ 2 ½ Vanilla almond, hemp or coconut milk 2/3 cup 2/3 cup ¾ cup 1 cup 1 cup 1 cup Banana ½ 2/3 ¾ ½ ½ 1 Almond butter ¾ tbsp. ¾ tbsp. ¾ tbsp. 1 tbsp. 1 tbsp. 1 tbsp. Cinnamon pinch pinch pinch pinch pinch pinch Nutmeg pinch pinch pinch pinch pinch pinch 4

Lunch Dinner Directions: Combine all ingredients in blender and blend until frothy. Add protein last and blend for additional 10 seconds. Serve in a large coffee mug. Sprinkle with cinnamon and sucanat or cocoa if desired. Note: In the summer, place some ice cubes in your glass or mug to make an iced proccino. Or make a chiller by crushing ice in the blender for 20-30 seconds. MEXICAN BLACK BEAN STEW Chicken Breast, skinless 2 ½ oz. 3 oz. 3 ¼ oz. 3 ½ oz. 4 oz. 4 oz. Black beans, cooked ½ cup ½ cup ½ cup ½ cup ½ cup ½ cup Onion, diced ¼ cup ¼ cup ¼ cup ¼ cup ¼ cup ¼ cup Zucchini, diced ¼ cup ¼ cup ¼ cup ½ cup ½ cup ½ cup Tomato puree ¼ cup ¼ cup ½ cup ½ cup ½ cup ½ cup Salsa Tomato ¼ cup ¼ cup ¼ cup ¼ cup ¼ cup ¼ cup Olive oil, extra virgin 1 1/3 tsp. 1 1/3 tsp. 1 1/3 tsp. 1 1/3 tsp. 1 1/3 tsp. 1 1/3 tsp. Sea salt & pepper To taste To taste ½ cup 1 cup 1 cup ½ cup Parsley ½ tbsp. ½ tbsp. ½ tbsp. ¾ tbsp. ¾ tbsp. ¾ tbsp. Red pepper, chopped 1 ¼ tbsp. 2 tbsp. ¼ cup ½ cup ¾ cup 1 cup Directions: In saucepan, heat beans, onion, zucchini, and red pepper in 2/3 tsp. oil until tender, then add tomato puree, 1/3 cup water, parsley, and salsa. Continue cooking until entire mixture is hot. While the vegetables are cooking, in a sauté pan heat rest of oil and stir-fry chicken until cooked. Add chicken to vegetables and simmer for 5 minutes. Place an equal amount in two soup bowls and serve. Note: When using canned beans, always rinse them off before using. CALCIUM, MAGNESIUM AND ZINC Chocolate or vanilla protein powder 1 ½ 1 ½ 2 2 2 ½ 2 ½ Almonds 1/3 oz. 1/3 oz. ½ oz. 2/3 oz 2/3 oz. 2/3 oz. Apricot, dried 2 oz. 2 oz. 3 oz. 3 oz. 3 ½ oz. 3 ½ oz. Pumpkin seeds ½ oz. 2/3 oz. ½ oz. 2/3 oz. 2/3 oz. ¾ oz. Directions: In a shaker cup, mix protein with water. Mix almonds, apricot, and pumpkin seeds together. BAKED DILL SALMON Salmon, fillet, wild 3 ½ oz. 4 oz. 4 oz. 4 ½ oz. 5 oz. 5 ½ oz. Asparagus ½ cup ½ cup 2/3 cup 2/3 cup ¾ cup ¾ cup Lemon Juice ½ tbsp. ¾ tbsp. ¾ tbsp. ¾ tbsp. 1 tbsp. 1 ¼ tbsp. Tamari ¼ tbsp. ¼ tbsp. ¼ tbsp. ¼ tbsp. ¼ tbsp. ¼ tbsp. Lemon slice 1 1 1 1 1 1 Tomato slice 1 1 1 1 1 1 Dill, fresh sprig 1 1 1 1 1 1 Brown rice ½ cup ½ cup ½ cup ½ cup 2/3 cup ¾ cup Directions: Mix together tamari sauce and lemon juice, and dip salmon in mixture to coat both sides. Place the fillet in a baking dish; place lemon slice, tomato slice, and sprig of dill on top and then cover with lid or foil. Bake about 20 minutes. 5

Breakfast Lunch DAY 3 HOT BREAKFAST PORRIDGE Oat flakes ½ cup ½ cup 2/3 cup 2/3 cup ¾ cup ¾ cup Rice dream beverage ¼ cup ¼ cup 1/3 cup ½ cup 2/3 cup ¾ cup Strawberries, fresh ¼ cup ¼ cup 1/3 cup ½ cup ½ cup 2/3 cup Vanilla protein powder 1 1 1 ½ 1 ½ 2 2 Cinnamon ½ tsp. ½ tsp. 2/3 tsp. 2/3 tsp. ¾ tsp. ¾ tsp. Raisins, seedless 1 tbsp. 1/8 cup 1/8 cup 1/8 cup 1/8 cup ¼ cup Butter 1 tsp. 1 tsp. 1 ¼ tsp. 1 ¼ tsp. 1 1/3 tsp. 1 ½ tsp. Stevia scoop scoop scoop scoop scoop scoop Sea salt pinch pinch pinch pinch pinch Pinch Vanilla extract 1 tsp. 1 tsp. 1 ¼ tsp. 1 ¼ tsp. 1 ½ tsp. 1 ½ tsp. Directions: Boil double amount water to oatmeal over medium high heat. Add the oat flakes, salt, cinnamon, stevia, and butter, and reduce the heat to very low. Simmer for 10 minutes. Remove the pot from the heat and add rice dream first, then all other ingredients. Mix all ingredients together and serve. Note: use stevia to desired sweetness HUMMUS & VEGGIES Hummus 4 tbsp 4 1/2 tbsp 4 1/2 tbsp 5 tbsp 5 tbsp 5 tbsp Red pepper, slices 3 slices 3 slices 4 slices 4 slices 5 slices 5 slices Baby carrots 3 3 4 4 5 5 Directions: Dip veggies into hummus CHICKEN SANDWICH & SALAD Chicken Breast, Lightly roasted 2 ½ oz. 2 ½ oz. 3 oz. 3 ½ oz. 4 oz. 4 oz. Bread, spelt 2 2 2 2 2 2 Vegetarian mayonnaise ½ tbsp. ¾ tbsp. ¾ tbsp. ¾ tbsp. ¾ tbsp. 1 tbsp. Tomato, slice 3 4 4 4 4 6 Cucumber, slice 2 5 5 5 5 6 Dulse flakes dash dash dash dash dash dash Flaxseed oil ½ tbsp. 2/3 tbsp. 1 tbsp. 1 tbsp. 1 tbsp. 1 ¼ tbsp. Lemon, freshly squeezed ½ ½ ½ ½ ½ ½ Onion, chopped 1 ½ tbsp. 1 ½ tbsp. 1 ½ tbsp. 1 ½ tbsp. 1 ½ tbsp. 1 ½ tbsp. *Liquid Aminos ½ tsp. ½ tsp. ½ tsp. ½ tsp. ½ tsp. ½ tsp. Celery seeds, ground Pinch Pinch Pinch Pinch Pinch Pinch Chives ½ tsp. ½ tsp. ½ tsp. ½ tsp. ½ tsp. ½ tsp. Lettuce, wild greens 2 cups 2 cups 2 cups 2 cups 2 cups 2 cups Directions: Lightly toast bread (optional). Spread nayonaise over bread. Place tomato and cucumber slices on one slice of bread, then turkey and cover with the other. In a small bowl, using a wire whisk or a fork, combine the oil, lemon juice, onion, liquid aminos, celery seeds and chives until the dressing becomes as thick as heavy syrup. Place the greens in a salad bowl and top with the dressing. *Liquid Aminos: all-purpose seasoning made from soybeans and purified water. Excellent to season salads & dressings, rice & beans, soups, gravies, stews, stir fry s. 6

CARROT/CELERY/BEET/APPLE JUICE 1 cup 1 cup 1 1/2 cup 1 1/2 cup 2 cups 2 cups Carrot 3 large 3 large 3 large 3 large 3 large 3 large Celery stalk 1 1 1 1 1 1 Apple 1 1 1 1 1 1 Beet 1 1 1 1 1 1 Walnut oil 1 tbsp 1 tbsp 1 1/2 tbsp 1 1/2 tbsp 2 tbsp 2 tbsp Vanilla protein powder 2 tbsp 2 1/2 tbsp 3 tbsp 3 1/2 tbsp 4 tbsp 4 1/2 tbsp Directions: place all ingredients into a juicer Dinner TURKEY SURPRISE 2 1/2 oz 3 oz 3 oz 3 1/2 oz 3 1/2 oz 4 oz Extra virgin olive oil 1/2 tsp 1/2 tsp 1/2 tsp 1/2 tsp 1/2 tsp 1/2 tsp Brown rice 1/2 cup 1/2 cup 2/3 cup 2/3 cup 3/4 cup 3/4 cup Tamari sauce 1 tbsp 1 1/2 tbsp 2 tbsp 2 1/2 tbsp 3 tbsp 3 1/2 tbsp Bed of spinach 1 cup 1 cup 1 1/4 cup 1 1/2 cup 1 3/4 cup 2 cups Directions: Sprinkle tamari sauce over cooked brown rice. In a skillet, cook turkey breast with ½ tsp of olive oil. Place cooked turkey breast on top of a bed of spinach and serve with brown rice and tamari sauce. Breakfast DAY 4 HOT BREAKFAST QUINOA Raisins 1 ½ tbsp. 1 ½ tbsp. 1 ½ tbsp. 2 tbsp. 2 tbsp. 2 tbsp. Quinoa 4 tbsp. 5 tbsp. 5 tbsp. 5 tbsp. 6 tbsp. 6 tbsp. Whey protein powder 1 ½ 2 2 2 2 2 1/3 Vanilla extract ¼ tsp. ¼ tsp. ¼ tsp. ¼ tsp. 1/3 tsp. 1/3 tsp. Sea salt pinch pinch pinch pinch pinch pinch Cinnamon 1/8 tsp. ¼ tsp. ¼ tsp. ¼ tsp. ¼ tsp. ¼ tsp. Stevia ½ scoop ½ scoop ½ scoop ½ scoop ½ scoop ½ scoop Butter ¾ tsp. ¾ tsp. ¾ tsp. ¾ tsp. 1 tsp. 1 tsp. Directions: Boil double amount water to quiona over medium high heat. Add the quiona, salt, cinnamon, stevia, and butter, and reduce the heat to very low. Simmer for 10 minutes. Remove the pot from the heat and add rice dream first, then all other ingredients. Mix all ingredients together and serve. Note: use stevia to desired sweetness PINEAPPLE-STRAWBERRY SHAKE Vanilla or plain whey protein powder 1 ½ 1 ½ 1 ½ 1 ½ 1 ½ 2 Banana, large ½ ½ ½ ½ ½ ½ Pineapple juice 1/3 cup 1/3 cup 1/3 cup 1/3 cup 1/3 cup ½ cup Yogurt, plain, unsweetened ¼ cup ½ cup ½ cup 2/3 cup ¾ cup ¾ cup Flaxseed, ground 1 tsp. 1 tsp. 1 ¼ tsp. 1 ¼ tsp. 1 1/3 tsp. 1 1/3 tsp. Strawberries ½ cup ½ cup ½ cup 1 cup 1 cup 1 cup Directions: Place all ingredients in a blender. Blend until smooth. Add protein and blend for additional 10 seconds. 7

Lunch Dinner SWEET-AND-SOUR TEMPEH *Tempeh 6 oz. 6 oz. 6 ¼ oz. 6 ½ oz. 8 oz. 8 ¼ oz. Butter 1 ¼ tbsp. 1 ¼ tbsp. 1 ¼ tbsp. 1 ½ tbsp. 2 tbsp. 2 tbsp. Carrots, diced ½ cup ¾ cup ¾ cup ¾ cup 1 cup 1 cup Celery, chopped ¼ cup ¼ cup ½ cup ½ cup ½ cup 1 cup Parsley, chopped 1 tsp. 1 tsp. 1 tsp. 1 tsp. 1 ½ tsp. 1 ½ tsp. Onion, diced 1 1 1 1 ½ 2 2 Water 1 cup 1 cup 1 cup 1 ¼ cup 1 ½ cup 1 ½ cup Sea salt 1 tsp. 1 tsp. 1 tsp. 1 tsp. 1 tsp. 1 tsp. Basmati rice ¼ cup ¼ cup 1/3 cup ½ cup ½ cup ½ cup Directions: Combine the marinade ingredients in a small bowl or a 2-quart jar with a lid. If using a bowl, transfer the marinade to a gallon-size resealable baggie. Add the tempeh to the jar or baggie, seal, and shake well to coat the tempeh. Allow the tempeh to marinate at least 20 minutes and preferably over an hour. (The longer the tempeh marinates, the better it will be.) Heat the oil in a large skillet or wok over medium heat. Add the onions and sauté 3 to 4 minutes, or until translucent. Add the celery and red pepper, and sauté another 5 minutes, or until soft. Add the tempeh and marinade to the skillet, and stir well with the other ingredients. Simmer uncovered for 10 minutes. Stir in the water and sea salt, cover, reduce the heat to medium-low. Simmer for about 20 minutes. If increased sweetness is desired, add additional drops of stevia. Serve hot over basmati rice. MARINADE ¼ cup tamari 1/8 tsp stevia liquid concentrate, or to taste 2 tbsp. apple cider vinegar 4 cloves garlic, minced 2 tbsp. water CRACKERS, AVOCADO & CHEESE Brown rice crackers 4 4 5 5 6 6 Avocado 1/6 1/5 1/5 1/4 1/4 1/3 Rice cheese 1.5 oz 1.5 oz 2 oz 2 oz 2.5 oz 2.5 oz Directions: slice avocado and cheese and place on crackers CHICKEN EN CHEMISE Chicken breast 3 oz. 3 ½ oz. 3 ½ oz. 3 ½ oz. 4 oz. 4 oz. Onion, minced 2 tbsp. 2 tbsp. 2 tbsp. 2 tbsp. 2 tbsp. 3 tbsp. Squash, piece Size of palm Size of palm Size of palm Size of palm Size of palm Size of palm Celery, minced ¼ cup ¼ cup ¼ cup ¼ cup ¼ cup ¼ cup Brown rice ¼ cup 1/3 cup ½ cup ½ cup ½ cup ½ cup Lemon juice ½ tbsp. ½ tbsp. ½ tbsp. ½ tbsp. ¾ tbsp. ¾ tbsp. Thyme 1/8 tsp. 1/8 tsp. 1/8 tsp. 1/8 tsp. 1/8 tsp. 1/8 tsp. 8

Marjoram (herb) 1/8 tsp. 1/8 tsp. 1/8 tsp. 1/8 tsp. 1/8 tsp. 1/8 tsp. Herb salt Dash Dash Dash Dash Dash Dash Black pepper or cayenne pepper Pinch Pinch Pinch Pinch Pinch Pinch White wine, dry, optional 1 tbsp. 1 tbsp. 1 tbsp. 1 tbsp. 1 tbsp. 1 tbsp. Parsley Garnish 1/8 tsp. 1/8 tsp. 1/8 tsp. 1/8 tsp. 1/8 tsp. Parchment paper 1 piece 1 piece 1 piece 1 piece 1 piece 1 piece Directions: Season chicken on both sides and place on paper square. Place celery, onion, and herbs, on the chicken; add lemon juice, pepper, and wine; and fold ends of paper upward to form a little package. Bake for 30 minutes. Before serving garnish with fresh parsley. Note: You can use a covered Pyrex baking dish to bake chicken without their chemises. Breakfast DAY 5 BANANA-APPLE MUESLI *Kefir ¼ cup ¼ cup ½ cup 1 cup 1 cup 1 ¼ cup **Stevia ½ scoop ½ scoop ½ scoop ½ scoop ½ scoop ½ scoop Apple ¼ ½ ½ ½ ½ ½ Juice of lemon ½ ½ ¾ 1 1 1 Banana ½ ½ ½ ½ ½ ½ Wheat germ 1 tbsp. 1 tbsp. 1 tbsp. 1 tbsp. 1 ½ tbsp. 1 ½ tbsp. Nuts, Walnut 4 5 6 4 4 5 Whey protein powder 1 1 ¼ 1 ¾ 1 1 1 Directions: Mix the kefir with protein, then mix in the honey until smooth. Peel and core the apple and grate it into the kefir. Immediately add lemon juice so the apple does not oxidize. Peel and slice the banana into small pieces and mix it with the wheat germ. Fold the banana and wheat germ into the kefir and top with walnuts. *Kefir is an excellent food made from milk or soymilk that has been fermented with a kefir culture. It is similar to yogurt, but with its own unique, flavor and texture. Kefir has all the advantages of yogurt; **Stevia (Stevia Rebaudiana), a perennial shrub indigenous to South America, is about 300 times sweeter than table sugar. Stevia is rich in vitamins and minerals, has 0 calories, promotes healthy teeth and gums, may aid weight loss, and does not affect blood sugar levels. PEACHY SHAKE Whey protein powder 2 2 2 ½ 2 ¼ 2 ½ 2 ½ Almond milk (unsweetened) 2/3 cup 2/3 cup ¾ cup 1 cup 1 cup 1 cup Peaches, sliced ½ cup 2/3 cup ¾ cup ½ cup ½ cup 1 cup Ice cubes 2 2 2 2 2 2 Vanilla extract ½ tsp. ½ tsp. ½ tsp. ½ tsp. ½ tsp. ½ tsp. Flaxseed, ground 2/3 tbsp. ¾ tbsp. ¾ tbsp. 1 tbsp. 1 tbsp. 1 tbsp. Directions: Place all ingredients in blender. Blend until smooth. Add protein and blend for additional 10 seconds. May sweeten to taste with raw organic honey or sucanat. 9

Lunch Dinner VEGETABLE ENTRÉE Green cabbage, shredded 1 cup 1 cup 1 cup 1 cup 1 cup 1 cup Celery, sliced ½ cup ½ cup ½ cup ½ cup ½ cup ½ cup Onion, sliced thin ¼ cup ¼ cup ¼ cup ¼ cup ¼ cup ¼ cup Mushrooms, sliced ¾ cup ¾ cup ¾ cup ¾ cup ¾ cup ¾ cup Zucchini, quartered and sliced ¾ cup ¾ cup ¾ cup ¾ cup ¾ cup ¾ cup Red pepper, sliced ½ cup ½ cup ½ cup ½ cup ½ cup ½ cup Bean sprouts ¾ cup ¾ cup ¾ cup ¾ cup ¾ cup ¾ cup Tofu, half-inch dice 4 ½ oz. 5 oz. 5 ½ oz. 7 oz. 8 oz. 9 oz. Olive oil 1 tsp. 1 tsp. 1 tsp. 1 ¼ tsp. 1 ½ tsp. 1 ½ tsp. Arrowroot 1 tsp. 1 tsp. 1 tsp. 1 ¼ tsp. 1 1/3 tsp. 1 1/3 tsp. Tamari ½ tbsp. ½ tbsp. ½ tbsp. ¾ tbsp. ¾ tbsp. 1 tbsp. Hot curry powder 1/8 tsp. 1/8 tsp. 1/8 tsp. 1/8 tsp. 1/8 tsp. 1/8 tsp. Chili powder 1/8 tsp. 1/8 tsp. 1/8 tsp. 1/8 tsp. 1/8 tsp. 1/8 tsp. Garlic powder Dash Dash Dash Dash Dash Dash Sea salt & pepper To taste To taste To taste To taste To taste To taste Directions: In sauté pan, cook vegetables in oil until almost tender, then add ¼ - ½ cup of water and cover to steam sauté. In saucepan, add cold water, tamari, curry powder, chili powder, garlic powder, and arrowroot to form a sauce. (Mix arrowroot with a little water to dissolve it before adding to saucepan.) Heat sauce to a light simmer while constantly stirring, then add diced tofu to sauce and heat through. Add sauce and tofu to vegetables, stir, and simmer for 2-3 minutes and serve. TASTY CELERY Celery 1 stalk 1 stalk 1 1/1 stalk 1 1/2 stalk 2 stalks 2 stalks Almond butter 1 tbsp 1 tbsp 1 1/2 tbsp 1 1/2 tbsp 2 tbsp 2 tbsp Directions: spread almond butter on celery stalk CURRIED CHICKEN BREAST Chicken breast, skinless 2 ½ oz. 3 oz. 3 oz. 3 ½ oz. 3 ½ oz. 4 oz. Safflower oil ¼ tbsp. ½ tbsp. ½ tbsp. ½ tbsp. ½ tbsp. ½ tbsp. Cumin powder 1/8 tsp. 1/8 tsp. 1/8 tsp. 1/8 tsp. 1/8 tsp. 1/8 tsp. Coriander powder 1/8 tsp. 1/8 tsp. 1/8 tsp. 1/8 tsp. 1/8 tsp. 1/8 tsp. Ginger powder 1/8 tsp. 1/8 tsp. 1/8 tsp. 1/8 tsp. 1/8 tsp. 1/8 tsp. Sea salt To taste To taste To taste To taste To taste To taste Curry powder 1 piece 1 piece 1 piece 1 piece 1 piece 1 piece Pineapple, diced ¼ cup ¼ cup ¼ cup ¼ cup ¼ cup ¼ cup Onion, minced 1 tbsp. 1 tbsp. 1 tbsp. 1 tbsp. 1 tbsp. 1 tbsp. Brown rice ¼ cup ¼ cup 1/3 cup 1/3 cup ½ cup ½ cup Chicken stock ¼ cup ¼ cup ¼ cup ¼ cup ¼ cup ¼ cup Kudzu, diluted in water ¼ tbsp. ¼ tbsp. ¼ tbsp. ¼ tbsp. ¼ tbsp. ¼ tbsp. 10

Directions: In heavy skillet, sauté onion in oil until translucent and limp. Add chicken breasts, season with salt, and sauté until golden; turn over and sauté other side until golden. Add ½ cup stock, cover, and simmer until chicken is cooked. Pierce with a fork or paring knife to check for doneness; approximately 5 minutes. Remove chicken breasts and keep warm. Add cumin, coriander, ginger, and curry to the skillet. Stir and cook until fragrant, about 3-5 minutes, adding the rest of the stock a little at a time. Puree pineapple and add to sauce. Simmer a few more minutes and add dissolved kudzu to simmering liquid, stirring until thickened. Serve over chicken. Breakfast Lunch DAY 6 OATMEAL BARLEY CEREAL Oats 1/4 cup 1/4 cup 1/3 cup 1/3 cup 1/2 cup 1/2 cup Barley 1/4 cup 1/3 cup 1/4 cup 1/3 cup 1/4 cup 1/3 cup Almond milk 1 cup 1 cup 1 1/4 cup 1 1/4 cup 1 1/3 cup 1 1/3 cup Vanilla protein powder 2 tbsp 2 1/3 tbsp 2 1/2 tbsp 2 3/4 tbsp 3 tbsp 3 1/2 tbsp English walnuts 1/2 oz 2/3 oz 3/4 oz 3/4 oz 1 oz 1 oz. Strawberries, fresh 1/4 cup 1/4 cup 1/3 cup 1/2 cup 1/2 cup 2/3 cup Directions: oats and barley (soak together overnight) add almond milk. Bring to a boil, stirring often. Add a dash of cinnamon and nutmeg. Add vanilla protein powder and stir. Add walnuts and berries on top. BERRY PROTEIN Muesli ½ oz. ½ oz. ½ oz. 2/3 oz. ¾ oz. ¾ oz. Vanilla protein powder 1 ½ 1 ½ 1 ½ 1 ½ 2 2 Yogurt, plain ½ cup ½ cup ¾ cup ¾ cup ¾ cup ¾ cup Flaxseed, ground ½ tsp. 2/3 tsp. 2/3 tsp. ¾ tsp. ¾ tsp. 1 tsp. Strawberries ¼ cup ¼ cup ½ cup ½ cup ½ cup ½ cup Directions: In bowl, combine all ingredients. SPELT TUNA PITA Spelt pita small small small large large large Tuna 4 oz 4 oz 4 oz 4 1/3 oz 4 1/3 oz 4 1/2 oz Sprouts 2 tbsp 2 1/2 tbsp 2 1/2 tbsp 2 1/2 tbsp 3 tbsp 3 tbsp Hummus 4 tbsp 4 tbsp 4 tbsp 4 1/3 tbsp 4 1/3 tbsp 4 1/3 tbsp Turnips 1/4 cup 1/4 cup 1/3 cup 1/3 cup 1/2 cup 1/2 cup Broccoli florets 3 3 4 4 4 4 Directions: Mix canned tuna with sprouts, hummus and turnips. Place contents in a spelt pita and serve with broccoli florets. Or use the 2 slices of spelt bread CITRUS DREAM Vanilla protein powder 2 2 2 ½ 2 ¼ 2 ½ 2 ½ Vanilla rice dream 2/3 cup 2/3 cup ¾ cup 1 cup 1 cup 1 cup Mandarin orange 1 1 1 ¼ 1 ¼ 1 ½ 1 ½ Ice cubes 2 2 2 2 2 2 11

Vanilla extract ½ tsp. ½ tsp. ½ tsp. ½ tsp. ½ tsp. ½ tsp. Flaxseed, ground 2/3 tbsp. ¾ tbsp. ¾ tbsp. 1 tbsp. 1 tbsp. 1 tbsp. Dinner Directions: Place all ingredients in blender. Blend until smooth. Add protein and blend for additional 10 seconds. May sweeten to taste with raw organic honey or sucanat. LIME GARLIC SHRIMP Shrimp, large 13 14 16 17 18 20 Black pepper 1/8 tsp. 1/8 tsp. 1/8 tsp. 1/8 tsp. 1/8 tsp. 1/8 tsp. Parsley, fresh 1 tbsp. 1 tbsp. 1 tbsp. 1 tbsp. 1 tbsp. 1 tbsp. Lime juice, fresh 1 tbsp. 1 tbsp. 1 tbsp. 1 ¼ tbsp. 1 ¼ tbsp. 1 ¼ tbsp. Green onion, minced ¼ cup ¼ cup ¼ cup 1/3 cup 1/3 cup 1/3 cup Garlic clove, minced 1 1 1 1 1 1 ½ Extra virgin olive oil 2/3 tbsp. ¾ tbsp. ¾ tbsp. 1 tbsp. 1 tbsp. 1 ¼ tbsp. Hot sauce 1 oz. 1 oz. 1 ¼ oz. 1 ½ oz. 2 oz. 2 oz. Brown rice ¾ cup 1 ¼ cup 1 ¼ cup 1 ½ cup 1 ½ cup 1 ½ cup Red pepper, diced ¼ cup ¼ cup ¼ cup ¼ cup ¼ cup ½ cup Celery stick, diced 1 2 3 3 3 3 Directions: In a large sauté pan, add canola oil. Add the garlic and green onions and sauté until the onions turn bright green. Add the shrimp and lime juice. Maintain the heat and cook just briefly, until shrimp turn pink. Stir in the black pepper, hot sauce, and parsley. Prepare rice according to package adding the red pepper and celery once boiling. Serve shrimp over rice. Breakfast DAY 7 SCRAMBLED VEGETABLE DELIGHT Egg, whole 1 1 1 1 2 2 Egg, white 3 4 5 4 3 3 Red pepper, diced ¼ cup 1/3 cup ½ cup ½ cup ½ cup ½ cup Extra virgin olive oil 1 1/3 tsp. 1 1/3 tsp. 1 1/3 tsp. 1 1/3 tsp. 1 1/3 tsp. 1 1/3 tsp. Onions, green, diced 1 1 1 1 1 1 Mushrooms, diced 5 6 8 8 4 5 Celery salt 1/8 tsp. 1/8 tsp. 1/8 tsp. 1/8 tsp. 1/8 tsp. 1/8 tsp. Black pepper 1/8 tsp. 1/8 tsp. 1/8 tsp. 1/8 tsp. 1/8 tsp. 1/8 tsp. Nutmeg 1/8 tsp. 1/8 tsp. 1/8 tsp. 1/8 tsp. 1/8 tsp. 1/8 tsp. Turmeric 1/8 tsp. 1/8 tsp. 1/8 tsp. 1/8 tsp. 1/8 tsp. 1/8 tsp. Broccoli, chopped 1 cup 1 cup 1 cup 1 cup 1 cup 1 cup Spelt bread, slice 1 1 1 1 1 1 Zucchini, diced ½ cup ½ cup ¾ cup ¾ cup ¾ cup ¾ cup Mozzarella, part skim, grated 1 oz. 1 oz. 1 oz. 1 oz. 1 oz. 1 oz. 12

Directions: In a medium nonstick sauté pan, cook vegetables in oil until almost tender. In a mixing bowl, combine whole eggs, egg whites, cheese, nutmeg, and turmeric. Mix egg mixture well until all ingredients are blended together. Pour egg mixture over vegetables and continue cooking while stirring. As the egg mixture starts to cook, it will resemble scrambled eggs. When scrambled vegetable delight is cooked to your liking, place on plate and sprinkle with black pepper and celery salt and serve. HEALTHY SKIN TRAIL MIX 1/4 cup 1/4 cup 1/4 cup 1/3 cup 1/3 cup 1/3 cup Raw pumpkin seeds Raw almonds Raw sunflower seeds Directions: eat raw nuts & seeds together Lunch MANDARIN CHICKEN SALAD Chicken breast, skinless 2 ½ oz. 2 ½ oz. 2 ¾ oz. 3 oz. 3 ½ oz. 4 oz. Lettuce, mixed greens 2 cups 2 cups 2 cups 2 ¼ cup 2 ¼ cup 2 ½ cup Mandarin oranges 1 cup 1 ¼ cup 1 ¼ cup 1 1/3 cp 1 ½ cup 2 ½ cup Seeds, pumpkin ½ oz. ½ oz. 2/3 oz. 2/3 oz. 2/3 oz. 2/3 oz. Balsamic Vinaigrette ¼ tbsp. ½ tbsp. ½ tbsp. 2/3 tbsp. ¾ tbsp. 1 tbsp. Directions: Broil or roast chicken until cooked. Let cool, then chop up chicken. Toss all ingredients together. Balsamic Dressing: - 4 tbsp flax seed or walnut oil, 4 tbsp olive oil, 2 tbsp balsamic vinegar, 1 small garlic clove, 1 tsp yogurt. BANANA COCO SHAKE Vanilla protein powder 2 2 2 ½ 2 ¼ 2 ½ 2 ½ Vanilla coconut milk 2/3 cup 2/3 cup ¾ cup 1 cup 1 cup 1 cup Banana, large ½ ½ ½ 1 1 1 Ice cubes 2 2 2 2 2 2 Vanilla extract ½ tsp. ½ tsp. ½ tsp. ½ tsp. ½ tsp. ½ tsp. Flaxseed, ground 2/3 tbsp. ¾ tbsp. ¾ tbsp. 1 tbsp. 1 tbsp. 1 tbsp. Directions: Place all ingredients in blender. Blend until smooth. Add protein and blend for additional 10 seconds. May sweeten to taste with raw organic honey or sucanat. Dinner CHICKEN STIR-FRY Chicken breast, skinless, cubed 3 ½ oz. 4 oz. 4 oz. 4 ½ oz. 5 oz. 5 oz. Red pepper, chopped ¼ cup ¼ cup ¼ cup ¼ cup ¼ cup ½ cup Broccoli, chopped ¼ cup ¼ cup ¼ cup ¼ cup ¼ cup ½ cup Mushrooms, sliced 1/8 cup 1/8 cup ¼ cup ¼ cup ¼ cup ¼ cup Cauliflower, chopped ¼ cup ¼ cup ¼ cup ¼ cup ¼ cup ¼ cup Tomato, diced ¼ cup 1/3 cup 1/3 cup 1/3 cup 1/3 cup 1/3 cup Garlic clove 2/3 tbsp. ¾ tbsp. ¾ tbsp. 1 tbsp. 1 tbsp. 1 tbsp. Basil, dried 1/8 tsp. 1/8 tsp. 1/8 tsp. 1/8 tsp. 1/8 tsp. 1/8 tsp. Oregano, dried 1/8 tsp. 1/8 tsp. 1/8 tsp. 1/8 tsp. 1/8 tsp. 1/8 tsp. 13

Olive oil, extra virgin 1 tsp. 1 tsp. 1 tsp. 1 ¼ tsp. 1 ½ tsp. 1 ½ tsp. Brown rice ½ cup ¾ cup ¾ cup ¾ cup ¾ cup ¾ cup Tamari- gluten free To taste to taste to taste to taste to taste to taste Directions: Cook rice as per instructions on package. Heat the olive oil in a large frying pan or wok until the oil is quite warm but not hot enough to smoke or sputter. Add chicken first and sauté for 10 minutes or until no longer pink inside. Remove chicken, then sauté vegetables. Add a bit of water if necessary, and add cooked chicken back for 5-7 minutes. Place on bed of rice, add tamari sauce to taste Breakfast Lunch DAY 8 ALKALIZING MILLET Millet ½ cup ½ cup ½ cup ¾ cup ¾ cup ¾ cup Butter ¼ tsp. ¼ tsp. ¼ tsp. ½ tsp. ½ tsp. ½ tsp. Sea salt pinch pinch pinch pinch Pinch Pinch Date 2 2 2 ½ 1 2 2 ½ Vanilla or unflavored protein powder 1 ¾ 2 2 2 2 2 Pumpkin seed 1 tbsp. 2 tbsp. 2 ½ tbsp. 1 tsp. 1 tbsp. 2 ½ tbsp. Wheat germ 1 tsp. 1 tsp. 1 tsp. 2 tbsp. 2 tbsp. 2 tbsp. Directions: For a soft, cereal-like texture, use 3-4 parts water per millet; for example, 1 ½-2 cups water per ½ cup millet. Bring water and millet to a boil together. Turn down the heat and simmer, covered, until the millet breaks down and is very soft and mushy, about 55-65 minutes. Add the butter, sea salt and dates into the cereal during the cooking time and stir them around just before serving. Once removed from heat, stir in the wheat germ and protein, and top with pumpkin seeds. PINEAPPLE SMOOTHIE Vanilla or unflavored protein powder 1 ½ 1 ½ 1 ½ 1 ½ 1 ½ 2 Pineapple, diced ¼ cup ¼ cup 1/3 cup 1/3 cup ½ cup ½ cup Pineapple juice 1/3 cup 1/3 cup 1/3 cup 1/3 cup 1/3 cup ½ cup Yogurt, plain, unsweetened ¼ cup ½ cup ½ cup 2/3 cup ¾ cup ¾ cup Flaxseed, ground 1 tsp. 1 tsp. 1 ¼ tsp. 1 ¼ tsp. 1 1/3 tsp. 1 1/3 tsp. Directions: In blender, combine yogurt, diced pineapple, and juice. Blend well. Add protein and flaxseed. Blend for additional 10 seconds on low speed. TUNA PITA WITH ASPARAGUS SALAD Tuna, solid white (in water) 3 oz. 3 ½ oz. 4 oz. 4 ½ oz. 4 ½ oz. 5 oz. Pita Bread (spelt or whole grain) ½ ½ ½ ¾ 1 1 Vegetarian mayonnaise 2 tsp. 2 tsp. 1 tbsp. 1 tbsp. 1 tbsp. 1 tbsp. Tomato, diced ½ ½ ½ ½ ½ 1 Cucumber, diced ¼ cup ¼ cup ¼ cup ¼ cup ¼ cup ¼ cup Asparagus, cut in ¾ inch pieces ½ cup ½ cup ½ cup ½ cup ½ cup ½ cup Onion, thinly sliced 1 tsp. 1 tsp. 1 tsp. 1 tsp. 1 tsp. 1 tsp. 14

Zucchini, thinly sliced ¼ cup ¼ cup ¼ cup ¼ cup ¼ cup ¼ cup Red pepper, slivered ¼ cup ¼ cup ¼ cup ¼ cup ¼ cup ¼ cup Peas, fresh ¼ cup ¼ cup ¼ cup ¼ cup ¼ cup ¼ cup Premier French Dressing * * * * * * Dinner Directions: Combine tuna, tomato, cucumber, and nayonaise. Place in pita shell. In a salad bowl, combine the asparagus, onion, zucchini, red pepper and peas. Toss. Serve with dressing. *Premier French Dressing Ingredients and directions: Serves 1 4 tbsp. flaxseed oil 1 tsp. maple syrup 2 tbsp. lemon juice 1 tsp. liquid aminos In a bowl, combine the oil, lemon juice, maple syrup and liquid amions. Whisk with a fork or a wire whisk until the dressing becomes as thick as heavy soup. TRAIL MIX Chocolate or vanilla protein 1 ½ 1 ½ 2 2 2 ½ 2 ½ Almonds 1/3 oz. 1/3 oz. ½ oz. 2/3 oz. 2/3 oz. 2/3 oz. Raisins, seedless 2 oz. 2 oz. 3 oz. 3 ½ oz. 3 ½ oz. 3 ½ oz. Nuts, Walnut ½ oz. 2/3 oz. ½ oz. 2/3 oz. 2/3 oz. ¾ oz. Directions: In a shaker cup, mix protein with water. Mix almonds, raisins, and walnuts together. SWEET AND SOUR LENTILS Water 1 cup 1 cup 1 ½ cup 1 ½ cup 1 ½ cup 1 ½ cup Lentils 1/3 cup 1/3 cup ½ cup ½ cup ½ cup ½ cup Onion, chopped ¼ ¼ 3-Jan 3-Jan 3-Jan 3-Jan Apple cider vinegar ¾ tbsp. ¾ tbsp. 1 tbsp. 1 tbsp. 1 tbsp. 1 tbsp. Raw honey ¾ tbsp. ¾ tbsp. 1 tbsp. 1 tbsp. 1 tbsp. 1 ¼ tbsp. Oil ¼ tbsp. ¼ tbsp. 1/3 tbsp. 1/3 tbsp. 1/3 tbsp. 1/3 tbsp. Sea salt 1/8 tsp. 1/8 tsp. 1/8 tsp. 1/8 tsp. 1/8 tsp. 1/8 tsp. Basil 1/8 tsp. 1/8 tsp. 1/8 tsp. 1/8 tsp. 1/8 tsp. 1/8 tsp. Tofu, firm, cubed 4 oz. 5 oz. 5 oz. 5 ¼ oz. 5 ½ oz. 6 oz. Directions: Bring the water and lentils to a boil on high heat and immediately turn the heat to low so the lentils are bubbling slightly. Cook them covered for about ½ hour, add the onions and cook another 15 minutes. After 45 minutes, if most of the water is not cooked out or absorbed by the lentils, remove the lid of the pan and let the lentils finish cooking for another 15-20 minutes until most of the liquid is gone and the lentils are fully cooked and very tender. Then add the oil, seasonings, tofu, and extras and cook the lentils for another 5-8 minutes or so covered, until the flavor of the spices mingles with the lentils. When finished cooking, the lentils should look like a very thick soup or stew. Serve hot or cold. 15

Breakfast Lunch Dinner DAY 9 ALMOND BUTTER AND BANANA Bread, spelt 1 1 1 1 1 1 Almond butter 1 tbsp. 1 ¼ tbsp. 1 1/3 tbsp. 1 ½ tbsp. 1 2/3 tbsp. 1 ¾ tbsp. Banana ½ ½ ¾ 1 1 1 ¼ Vanilla or chocolate protein 1 ½ 1 ½ 1 ½ 1 ½ 2 2 Directions: Toast bread. Spread almond butter on toast. Slice banana and place on top of almond butter. Mix protein with water. SWEET SNACK Vanilla or chocolate protein 2 2 2 ½ 2 1/3 1 ½ 2 ¼ Flaxseed, ground ¾ tbsp. ¾ tbsp. 1 tbsp. 1 tbsp. 1 tbsp. 1 ¼ tbsp. Dates 2 3 3 3 4 4 Apple 1 1 1 1 1 1 ¼ Directions: In a shaker cup, mix protein and flaxseed with water and shake. Dates and apple are to be eaten separately. EGG WRAP Egg, whole 1 1 2 2 2 2 Egg whites 3 3 3 4 5 5 Tortilla, 100% whole-wheat 1 1 1 1 1 1 Salsa ¼ cup ¼ cup 1/3 cup 1/3 cup ½ cup ½ cup Low fat cheese 1/8 cup ¼ cup 1/8 cup 1/8 cup 1/8 cup ¼ cup Red pepper, sliced ½ cup ¾ cup ¾ cup 1 cup 1 ¼ cup 1 ¼ cup Spanish onion 1 tsp. 1 tsp. 1 ¼ tsp. 1 ½ tsp. 1 ½ tsp. 1 ½ tsp. Spinach, leaf 5 5 6 7 8 8 Directions: Poach eggs as you like them. Place eggs on tortilla and cover with cheese so the heat from the eggs melt the cheese. Place red onion, salsa, and spinach leaves on top. Fold tortilla up. Eat red pepper separately. APPLE BREAD Sprouted whole grain bread 2 slices 2 slices 2 slices 2 slices 3 slices 3 slices Apple butter 2 tbsp 2 1/4 tbsp 2 1/3 tbsp 2 1/2 tbsp 2 1/3 tbsp 2 1/2 tbsp Directions: spread apple butter over sprouted whole grain bread YOGURT AND SPICE CHICKEN Chicken breast, skinless 3 ¼ oz. 4 oz. 4 ¼ oz. 4 ¾ oz. 5 oz. 5 ¾ oz. Yogurt, plain, unsweetened 1 tbsp. 1 tbsp. 1 tbsp. 1 tbsp. 1 tbsp. 1 tbsp. Lemon juice, fresh 1 tsp. 1 tsp. 1 tsp. 1 tsp. 1 tsp. 1 tsp. Garlic, minced 1 1 1 1 1 1 Curry powder ¼ tsp. ¼ tsp. ¼ tsp. ¼ tsp. ¼ tsp. ¼ tsp. Cinnamon 1/8 tsp. 1/8 tsp. 1/8 tsp. 1/8 tsp. 1/8 tsp. 1/8 tsp. Cumin powder 1/8 tsp. 1/8 tsp. 1/8 tsp. 1/8 tsp. 1/8 tsp. 1/8 tsp. Sea salt 1/8 tsp. 1/8 tsp. 1/8 tsp. 1/8 tsp. 1/8 tsp. 1/8 tsp. Allspice two dashes two dashes two dashes two dashes two dashes two dashes Nutmeg dash dash dash dash dash dash 16

Cayenne pepper several dashes several dashes several dashes several dashes several dashes several dashes Canola oil 1 tbsp. 1 tbsp. 1 tbsp. 1 tbsp. 1 tbsp. 1 tbsp. Parsnip, pieces ¼ cup ¼ cup ¼ cup 1/3 cup 1/3 cup ½ cup Sweet potato, pieces 1/3 cup ½ cup ½ cup ½ cup ½ cup ½ cup Carrots, pieces ¼ cup ¼ cup 1/3 cup 1/3 cup ½ cup ½ cup Directions: Make small cuts in the chicken so it can absorb the marinade. Mix the yogurt, lemon juice, sea salt, garlic, and all spices in a glass owl and add the chicken. Turn the chicken to coat well and let marinate, covered, in the refrigerator for 4 hours, turning the chicken 2 to 3 times. Place marinated chicken on an oiled broiling pan and baste with extra marinade. Broil about 2 inches from the heat for 7 to 9 minutes on each side, basting once or twice for each side. Put canola oil in glass baking dish, mix vegetables in oil and bake on 350`F for 30-45 minutes or until browned, flipping the vegetables half way through cooking time. Breakfast Lunch DAY 10 MUESLI WITH SESAME SEEDS Sesame seeds 2 tsp 2 tsp 2 tsp 2 tsp 2 tsp 2 tsp Raisins ½ tsp ½ tsp ½ tsp ½ tsp ½ tsp ½ tsp Whole oats, soaked overnight or at least 1 hour ¼ cup ¼ cup ¼ cup 1/3 cup 1/3 cup 1/3 cup Maple syrup 1 tsp 1 tsp 1 tsp 1 tsp 1 ½ tsp 1 tbsp Banana ¼ ¼ ½ ½ ½ ½ Kefir ¼ cup ¼ cup ¼ cup ¼ cup ½ cup ½ cup Wheat germ 1 tsp 1 tbsp 1 tbsp 1 tbsp 1 tbsp 1 ½ tbsp Whey protein powder 1 1 ¼ 1 ½ 1 ¾ 1 ½ 1 ¾ Directions: Soak the raisins and rolled oats in lukewarm water, preferably overnight, or for at least 1 hour. Stir the protein powder into oatmeal and raisins. Then mix in maple syrup, finely sliced bananas, kefir, and wheat germ. Sprinkle sesame seeds on top. FIBER BOOST Vanilla or chocolate protein 2 2 2 ½ 2 1/3 1 ½ 2 ¼ Flaxseed, ground ¾ tbsp. ¾ tbsp. 1 tbsp. 1 tbsp. 1 tbsp. 1 ¼ tbsp. Prunes 2 3 3 3 4 4 Apple (medium) 1 1 1 1 1 1 ¼ Directions: In a shaker cup, mix protein and flaxseed with water and shake. Prunes and apple are to be eaten separately. TURKEY PITA & GREENS Turkey breast, light roasted, diced 2 ½ oz. 2 ½ oz. 3 oz. 3 ½ oz 4 oz. 4 oz. Pita Bread, whole wheat ½ piece ½ piece ½ piece ¾ piece 1 piece 1 piece Vegetarian mayonnaise 2 tsp. 2 tsp. 1 tbsp. 1 tbsp. 1 tbsp. 1 tbsp. Tomato ½ ½ ½ ½ ½ 1 Cucumber ¼ cup ¼ cup ¼ cup ¼ cup ¼ cup ¼ cup Flaxseed oil ½ tbsp. 2/3 tbsp. 1 tbsp. 1 tbsp. 1 tbsp. 1 ¼ tbsp. 17

Lemon, freshly squeezed ½ ½ ½ ½ ½ ½ Onion, chopped 1 ½ tbsp. 1 ½ tbsp. 1 ½ tbsp. 1 ½ tbsp. 1 ½ tbsp. 1 ½ tbsp. *Liquid Aminos ½ tsp. ½ tsp. ½ tsp. ½ tsp. ½ tsp. ½ tsp. Celery seeds, ground Pinch Pinch Pinch Pinch Pinch Pinch Chives ½ tsp. ½ tsp. ½ tsp. ½ tsp. ½ tsp. ½ tsp. Lettuce, wild greens 2 cups 2 cups 2 cups 2 cups 2 cups 2 cups Dinner Directions: Combine turkey, tomato, cucumber, and nayonaise. Place in pita shell. In a small bowl, using a wire whisk or a fork, combine the oil, lemon juice, onion, liquid aminos, celery seeds and chives until the dressing becomes as thick as heavy syrup. Place the greens in a salad bowl and top with the dressing. *Liquid Aminos: all-purpose seasoning made from soybeans and purified water. Excellent to season salads & dressings, rice & beans, soups, gravies, stews, stir fry s. KIWI ENERGIZER Vanilla protein powder 2 2 ½ 2 ¼ 2 1/3 2 1/3 2 ½ Kiwi 3-Feb ¾ 1 1 1 ¼ 1 1/3 Banana 1 1 1 1 ¼ 1 ¼ 1 ¼ Flaxseed, ground ¾ tbsp. ¾ tbsp. 1 tbsp. 1 tbsp. 1 ¼ tbsp. 1 1/3 tbsp. Directions: In blender, combine kiwi, banana and water, blend well. Add protein and flaxseed and blend for additional 10 seconds. SOLE Sole 3 oz 3 ½ oz. 4 oz. 4 ½ oz. 4 ½ oz. 5 oz. Extra virgin olive oil ½ tbsp. ½ tbsp. ½ tbsp. ½ tbsp. ½ tbsp. 2/3 tbsp Egg, white 1 1 1 1 1 1 Coconut milk 1 oz. 1 oz. 1 oz. 1 oz. 1 oz. 1 oz. Feta cheese, crumbled ½ oz. ½ oz. ½ oz. 1 oz. 1 oz. 1 ½ oz. Cayenne pepper ¼ tsp. ¼ tsp. ¼ tsp. ¼ tsp. ¼ tsp. ¼ tsp. Tomato, chopped ¼ cup ¼ cup 1/3 cup 1/3 cup ½ cup ½ cup Olives, black, pitted, chopped 3 3 3 3 3 4 Almonds, slivered 1 tbsp. 1 tbsp. 1 tbsp. 2 tbsp. 2 tbsp. 2 ½ tbsp. Parsley, fresh ¼ tsp. ¼ tsp. ¼ tsp. ¼ tsp. ¼ tsp. ¼ tsp. Sea salt or herbal seasoning dash dash dash dash dash dash Lemon, slice 1 1 1 1 1 1 Brown rice ¼ cup 1/3 cup 1/3 cup ½ cup ½ cup ¾ cup Mushroom, shiitake, diced ¼ cup ¼ cup 1/3 cup ¼ cup 1/3 cup ¼ cup Directions: Cook rice per package instructions, add raw mushrooms to rice, once water is boiling. In a large skillet cook sole in olive oil over medium-high heat for 3 minutes on each side. Halibut will be partially cooked. Place in a baking dish. In a small bowl stir together egg and coconut milk. Stir in cheese and cayenne pepper; spoon over halibut. Sprinkle with chopped tomato, olives and nuts. Bake uncovered on 400`F for 10 minutes. Sprinkle lemon juice on top before serving. 18

Breakfast DAY 11 BANANA-PAPAYA PUDDING Papaya, peeled and seeded ½ ½ ½ ½ ¾ ¾ Banana ½ 2/3 ¾ 1 1 1 *Tahini 1 tbsp. 1 tbsp. 1 ¼ tbsp. 2 tsp. 1 tbsp. 1 ½ tbsp. Vanilla or chocolate protein 2 2 2 2 2 2 Directions: Blend papaya just enough to break it up. Add banana and tahini; blend until smooth. Add protein and blend for an additional 10 seconds. *Tahini ground sesame seeds made into a fine paste, with all the nutrients intact. It is rich in vitamins, minerals, protein, and essential fatty acids. An excellent source of calcium. Wonderful in sauces, salad dressings, on crackers or whole grain bread, and as a vegetable dip. Excellent butter substitute. NUTS & SEEDS Raw almonds 5 8 10 12 14 16 Pumpkin seeds, raw 1 tbsp. 1 tbsp. 1 tbsp. 1 ¼ tbsp. 1 ½ tbsp. 1 ½ tbsp. Directions: eat together Lunch Dinner CHICKEN PIZZA Pita, whole wheat 1 1 1 1 1 1 Tomato sauce 1/8 cup 1/8 cup 1/8 cup 1/8 cup 1/8 cup 1/8 cup Cheddar cheese ¾ oz 1 oz. ½ oz. ¾ oz. 2/3 oz. ¾ oz. Mozzarella cheese ½ oz. ½ oz. 1 oz. ½ oz. 1 oz. ½ oz. Chicken, cooked, diced 1 oz. 1 ¼ oz. 1 ½ oz. 1 ½ oz. 2 oz. 2 ¼ oz. Onion, Spanish, slices 8 8 10 12 12 13 Red pepper, diced ½ cup ¾ cup ¾ cup 1 cup 1 cup 1 ¼ cup Tomato, chopped ½ cup ½ cup ¾ cup 1 cup 1 cup 1 ¼ cup Directions: Top pita with tomato sauce, chicken, onion, red pepper, tomato, cheddar, and mozzarella. Bake in oven at 350`F for 15 minutes or until cheese if fully melted. POWER NUTRIENTS Vanilla or chocolate protein 2 2 ½ 2 ¼ 2 1/3 2 ½ 2 ½ Blueberries ¼ cup ½ cup ½ cup 2/3 cup ¾ cup ¾ cup Orange ½ ¾ 3-Jan ½ ½ ½ Water ½ cup ½ cup ½ cup ½ cup ½ cup ½ cup Flaxseed, ground ¾ tbsp. 1 tbsp. 1 tbsp. 1 tbsp. 1 ¼ tbsp. 1 ¼ tbsp. Figs, raw 2 2 3 3 3 4 Directions: In blender, mix strawberries and orange with water. Blend well. Add protein and flaxseed and blend an additional 10 seconds on low. Figs are to be eaten separately. TUNA WITH FIERY CARROTS Tuna 3 oz. 3 ¼ oz. 4 oz. 4 oz. 4 ¼ oz. 4 ½ oz. 19

Brown rice ½ cup ¾ cup ¾ cup 1 cup 1 cup 1 cup Onion, green, chopped ½ tbsp. ½ tbsp. 2/3 tbsp. ¾ tbsp. 1 tbsp. 1 tbsp. Extra virgin olive oil ¼ tbsp. ¼ tbsp. ¼ tbsp. ¼ tbsp. ¼ tbsp. ¼ tbsp. Tamari sauce ¼ tsp. ¼ tsp. ¼ tsp. ¼ tsp. ¼ tsp. ¼ tsp. Garlic, minced ¼ tsp. ¼ tsp. ¼ tsp. ¼ tsp. ¼ tsp. ¼ tsp. Ginger root, minced ¼ tbsp. ¼ tbsp. ¼ tbsp. ¼ tbsp. ¼ tbsp. ¼ tbsp. Red Chili pepper, dried 1/8 tsp. 1/8 tsp. 1/8 tsp. 1/8 tsp. 1/8 tsp. 1/8 tsp. Cayenne pepper 1/8 tsp. 1/8 tsp. 1/8 tsp. 1/8 tsp. 1/8 tsp. 1/8 tsp. Carrots, grated ¾ cup ¾ cup ¾ cup ¾ cup ¾ cup ¾ cup Cucumber, slice 3 3 3 5 5 5 Directions: Bring water (enough to cover tuna) to a boil. Add tuna and cook for 8-10 minutes. Cook wild rice per package instructions. Add green onions once water for rice has come to a boil. In a small bowl, whisk together the oil, tamari, garlic, ginger, chili and cayenne. Add tiny amount water if necessary to achieve desired consistency. Place the carrots in a large bowl and pour the dressing on top. DAY 12 Breakfast RUMPLESTILSKIN Flax seeds 1 ¼ tbsp. 1 /4 tbsp. 1 ½ tbsp. 1 ½ tbsp. 1 ½ tbsp. 1 2/3 tbsp. Coconut milk ½ cup ½ cup 2/3 cup 2/3 cup ¾ cup ¾ cup Hazelnuts, crushed 1 ½ tsp. 2 tsp. 2 tsp. 1 tbsp. 1 tbsp. 1 tbsp. Banana, mashed with a fork ¼ ¼ ¼ ½ ½ ½ Honey, raw ¼ tbsp. ¼ tbsp. ¼ tbsp. ¼ tbsp. ¼ tbsp. ¼ tbsp. Juice of orange ¼ ¼ ½ ¼ ¼ ½ Apple, diced ¼ ½ ½ ½ ½ ½ Whey protein powder 1 ½ 1 ½ 1 ½ 2 2 2 Directions: Pulse the flax seeds in an electric coffee grinder for 2 seconds. Bring coconut milk to a boil then stir in the flax meal. Boil for 30 seconds, remove from heat then pour into bowl and let cool. This mixture will have the consistency of pudding. Add the ground nuts, the banana, honey, orange juice, and protein. Whisk vigorously or blend on lowest speed in blender. Fold in the apple and serve in glass bowl or parfait glass. *Rumpelstilskin can be prepared well ahead of time so you can make it in the evening and have it for breakfast or as a snack. MIXED STRAWBERRIES/BLUEBERRIES 1 cup 1 1/3 cup 1 1/2 cup 1 2/3 cup 13/4 cup 2 cups Directions: eat fresh Lunch EGG SALAD Bread, spelt 1 1 1 2 2 2 Egg, white 3 4 4 4 5 6 Egg, whole 1 1 1 1 1 1 Vegetarian mayonnaise ½ tbsp. ½ tbsp. 2/3 tbsp. 2/3 tbsp. ¾ tbsp. 1 tbsp. Paprika 1/8 tsp. 1/8 tsp. 1/8 tsp. 1/8 tsp. 1/8 tsp. 1/8 tsp. Cayenne pepper 1/8 tsp. 1/8 tsp. 1/8 tsp. 1/8 tsp. 1/8 tsp. 1/8 tsp. Kelp powder 1/8 tsp. 1/8 tsp. 1/8 tsp. 1/8 tsp. 1/8 tsp. 1/8 tsp. 20

Herbal sea salt To taste To taste To taste To taste To taste To taste Celery stalk 1 2 2 2 2 2 Red pepper 1/8 cup 1/8 cup ¼ cup ¼ cup ¼ cup 1/3 cup Dinner Directions: Boil eggs. Remove yolks from eggs that should contain white only. Mash eggs with the nayonaise and spices until mashed very fine. Then add the finely chopped celery and red pepper and mix. Place on bread. MEGA PROTEIN Vanilla or chocolate protein 2 2 2 ½ 2 ¼ 2 ½ 2 ½ Rice dream (chocolate) 2/3 cup 2/3 cup ¾ cup 1 cup 1 cup 1 cup Banana ½ 2/3 ¾ ½ ½ 1 Flaxseed, ground 2/3 tbsp. ¾ tbsp. ¾ tbsp. 1 tbsp. 1 tbsp. 1 tbsp. Directions: In blender, combine rice dream and banana, blend well. Add protein and flaxseed and blend an additional 10 seconds on low. CHICKEN MARSALA FORESTIERE Chicken breast, skinless 3 ¼ oz. 4 oz. 4 ¼ oz. 4 ¾ oz. 5 oz. 5 ¾ oz. Lemon, juice and pulp 1 2 2 2 1/4 2 ½ 3 Arrowroot 2 ¼ tsp. 2 ½ tsp. 2 ¾ tsp. 3 tsp. 3 ¾ tsp. 4 tsp. Onion, sliced ½ cup ½ cup ½ cup ¾ cup ½ cup ½ cup Mushrooms, sliced 1 cup 1 cup 1 ¼ cup 1 cup 1 cup 1 ¼ cup Chicken stock ¼ cup ¼ cup ¼ cup 1/3 cup 1/3 cup 1/3 cup Paprika 1/8 tsp. 1/8 tsp. 1/8 tsp. 1/8 tsp. 1/8 tsp. 1/8 tsp. Sea salt & pepper To taste To taste To taste To taste To taste To taste Basil, fresh, chopped ¾ tbsp. 1 tbsp. 1 ¼ tbsp. 1 ½ tbsp. 1 ½ tbsp. 1 ½ tbsp. Olive oil, extra virgin 1 tbsp. 1 tbsp. 1 tbsp. 1 tbsp. 1 tbsp. 1 tbsp. Marsala wine 1/8 tsp. 1/8 tsp. 1/8 tsp. 1/8 tsp. 1/8 tsp. 1/8 tsp. Directions: In nonstick sauté pan, add oil, chicken, onion, and mushrooms. Cook until chicken and vegetables are tender, then add lemon juice and pulp, chicken stock, basil, wine, and arrowroot. (mix arrowroot with chicken stock so that the arrowroot can dissolve before adding to pan.) Simmer ingredients in a saute pan for 5-10 minutes, then place an equal amount of chicken and vegetables on plate and serve. Breakfast DAY 13 SIX-GRAIN CEREAL Six-grain cereal, soaked 8-12 hours 4 tbsp. 5 tbsp. 5 tbsp. 5 tbsp. 6 tbsp. 6 tbsp. Dates, soaked 8-12 hours (reserve soak water) 1 1 1 1 1 1 Apple, chopped 3-Jan 3-Jan 3-Jan ½ ½ ½ Coconut 2 tsp. 2 tsp. 1 tbsp. 1 tbsp. 1 tbsp. 1 ¼ tbsp. Vanilla or chocolate protein 1 ½ 2 2 2 2 2 1/3 21

Lunch Dinner Directions: In a blender, combine the cereal, dates and date soak water, and blend until smooth. Add the apple, and blend again. Add the protein and blend an additional 10 seconds. Stir in coconut. SUPER PROTEIN Yogurt, plain, unsweetened ½ cup ½ cup ½ cup 2/3 cup 2/3 cup 2/3 cup Blueberries ½ cup ½ cup ¾ cup ¾ cup ¾ cup ¾ cup Peach ½ ½ ½ 3-Jan 1 ¾ Water ¼ ¼ ¼ ¼ ¼ ¼ Vanilla protein powder 1 ½ 2 2 2 ¼ 2 1/3 2 1/3 Flaxseed, ground ½ tbsp. 2/3 tbsp. ¾ tbsp. ¾ tbsp. ¾ tbsp. 1 tbsp. Directions: In blender, combine yogurt, blueberries, peach, and water. Blend well. Add protein and flaxseed and blend on low for additional 10 seconds. BROWN RICE TURKEY SOUP Safflower oil 1/3 tbsp. 1/3 tbsp. 1/3 tbsp. ½ tbsp. ½ tbsp. ½ tbsp. Water 1 cup 1 cup 1 cup 1 cup 1 cup 1 cup Chicken broth 1 cup 1 cup 1 cup 1 cup 1 cup 1 cup Turkey, cooked, diced 1/3 cup ½ cup ½ cup ½ cup 2/3 cup 2/3 cup Zucchini, sliced 3 tbsp. 3 tbsp. 3 tbsp. 3 tbsp. 3 tbsp. 3 tbsp. Celery, diced ¼ cup ¼ cup ¼ cup ¼ cup ¼ cup ¼ cup Brown rice, uncooked ¼ cup ¼ cup ¼ cup ¼ cup 1/3 cup 1/3 cup Parsley, dried or finely chopped 1 tbsp 1 tbsp 1 tbsp 1 tbsp 1 tbsp 1 tbsp Herbal seasoning ½ tsp ½ tsp ½ tsp ½ tsp ½ tsp ½ tsp Cayenne pepper Dash Dash Dash Dash Dash Dash Tamari ¼ tbsp ¼ tbsp ¼ tbsp ¼ tbsp ¼ tbsp ¼ tbsp Directions: Saute carrots and celery in oil just until barely tender. Heat chicken broth and water to boil, add rice and simmer for 30 minutes. Add sautéed vegetables and seasonings. Simmer another 15-30 minutes. CRAMP CRUSHER Yogurt, plain, unsweetened 1/2 cup 1/2 cup 3/4 cup 3/4 cup 1 cup 1 cup Sesame seeds 2 tsp 2 1/3 tsp 2 1/3 tsp 2 1/2 tsp 2 1/2 tsp 2 3/4 tsp Apricot sliced 1/2 1/2 1/2 1 1 1 Vanilla protein powder 2 tbsp 2 tbsp 2 tbsp 2 tbsp 2 tbsp 2 tbsp Directions: sprinkle sesame seeds, apricot and vanilla protein powder on top of yogurt HALIBUT & CUCUMBER-FENNEL SALAD Fennel, finely chopped ½ cup ½ cup ½ cup ½ cup ½ cup ½ cup Cucumber, finely chopped ½ cup ½ cup ½ cup ½ cup ½ cup ½ cup Red pepper, finely chopped 2 tbsp. 2 tbsp. 2 tbsp. 2 tbsp. 2 tbsp. 2 tbsp. Sea salt Pinch pinch pinch pinch pinch pinch Basil, shredded 2 tbsp. 2 tbsp. 2 tbsp. 2 tbsp. 2 tbsp. 2 tbsp. Lemon juice drop drop drop drop drop drop Stevia dash dash dash dash dash dash 22

Zucchini ¼ cup ½ cup ½ cup ½ cup 1 cup ½ cup Kale ½ cup ½ cup ½ cup ¾ cup ¾ cup ¾ cup Onion, chopped 1 tbsp. 1 tbsp. 1 tbsp. 1 ¼ tbsp. 1 ¼ tbsp. 1 ¼ tbsp. Halibut 4 oz. 5 ½ oz. 6 oz. 6 ¼ oz. 6 ¾ oz. 7 ¾ oz. Butter ¼ tbsp. ¼ tbsp. ¼ tbsp. ½ tbsp. ½ tbsp. ½ tbsp. Brown rice ¼ cup ¼ cup 1/3 cup ½ cup ½ cup 2/3 cup Directions: Butter baking dish and place halibut on top and bake. Cook rice as per package instructions. Stir fry onion, kale, and zucchini in a bit water. In a small bowl, combine the fennel, cucumber, basil, red pepper, sea salt, and lemon juice; mix. Let the flavors blend for one hour or overnight. Toss again before serving. Breakfast Lunch DAY 14 EGGS AND FIBER Egg 1 1 ¼ 1 1/3 1 ½ 1 ½ 2 Rice Cheese 1 ½ oz. 1 ½ oz. 1 ¾ oz. 2 ¼ oz. 2 ¼ oz. 2 ½ oz. Oat bran ¼ cup 3 oz. ½ cup ½ cup 5 oz. 5 oz. Rice Dream 1/3 cup 1/3 cup 1/3 cup 1/3 cup 1/3 cup 1/3 cup Directions: Poach egg. (For less than whole servings of eggs, poach first, then cut to size). Top egg with cheese and let the heat of the egg melt the cheese. Add oat bran to boiling water and cover. Turn heat off and let sit for 10 minutes. Add rice dream to oat bran. FRUIT N PROTEIN Vanilla protein 1 1 ½ 1 ½ 1 ½ 1 ¾ 1 ¾ Yogurt, plain, unsweetened 1 1/3 cup 1 ½ cup 1 ¾ cup 1 ¾ cup 2 cup 2 ¼ cup Kiwi ½ ½ ½ 2/3 2/3 ¾ Peach ½ ½ ½ 2/3 2/3 ¾ Apple ½ ½ ½ 2/3 2/3 ¾ Directions: Chop kiwi, peach, and apple into bite-size pieces. Mix protein into yogurt. Add fruit. SALMON WITH ASPARAGUS Salmon steak, wild 3 ½ oz. 4 oz. 4 oz. 4 ½ oz. 5 oz. 5 ½ oz. Asparagus ½ cup ½ cup 2/3 cup 2/3 cup ¾ cup ¾ cup Lemon Juice ½ tbsp. ¾ tbsp. ¾ tbsp. ¾ tbsp. 1 tbsp. 1 ¼ tbsp. Extra virgin olive oil 1 tbsp. 1 tbsp. 1 tbsp. 1 tbsp. 1 tbsp. 1 tbsp. Garlic clove, crushed 2 2 2 ½ 3 3 3 Herbal seasoning ¼ tsp. ¼ tsp. ¼ tsp. ¼ tsp. ¼ tsp. ¼ tsp. Brown rice ½ cup ½ cup ½ cup ½ cup 2/3 cup ¾ cup 23

Dinner Directions: Cook rice according to package instructions. Cut salmon crosswise into 1 inch slices, then place them in the lemon juice, turning a few times. Set aside. In a large skillet, heat ½ the olive oil. Add asparagus, stir until they are coated with oil. Cover and cook for 5 minutes, until almost tender and set vegetable aside in serving dish, cover and keep warm. Heat the remaining oil in a skillet, add the salmon and garlic, and cook on medium heat. Cover to steam the salmon, when it flakes easily in about 15 minutes add asparagus. Sprinkle meal with herbal seasoning. IMMUNE SUPPORT Vanilla or chocolate protein 1 ½ 1 ½ 2 2 2 ½ 2 ½ Almonds 1/3 oz. 1/3 oz. ½ oz. 2/3 oz 2/3 oz. 2/3 oz. Apricot, dried 2 oz. 2 oz. 3 oz. 3 oz. 3 ½ oz. 3 ½ oz. Pumpkin seeds ½ oz. 2/3 oz. ½ oz. 2/3 oz. 2/3 oz. ¾ oz. Directions: In a shaker cup, mix protein with water. Mix almonds, apricot, and pumpkin seeds together. CREOLE SHRIMP Shrimp, large 13 14 16 17 18 20 Tomato, diced ¼ cup ¼ cup ¼ cup ¼ cup ¼ cup ½ cup Celery stick, diced 1 2 3 3 3 3 Tomato puree 1 ½ cup 1 ½ cup 1 ½ cup 2 cup 2 cup 2 cup Water ½ cup ½ cup ½ cup ½ cup ½ cup ½ cup Onion, slice 1 2 2 2 2 ½ 3 Garlic clove 1 1 1 1 1 1 ½ Olive oil 2/3 tbsp. ¾ tbsp. ¾ tbsp. 1 tbsp. 1 tbsp. 1 ¼ tbsp. Hot sauce 1 oz. 1 oz. 1 ¼ oz. 1 ½ oz. 2 oz. 2 oz. Brown rice ½ cup ¾ cup ¾ cup ¾ cup ¾ cup ¾ cup Celery salt 1/8 tsp. 1/8 tsp. 1/8 tsp. 1/8 tsp. 1/8 tsp. 1/8 tsp. Thyme ¼ tsp. ¼ tsp. ¼ tsp. ¼ tsp. ¼ tsp. ¼ tsp. Black pepper 1/8 tsp. 1/8 tsp. 1/8 tsp. 1/8 tsp. 1/8 tsp. 1/8 tsp. Directions: Cook rice as per package instructions. In nonstick sauté pan, add oil, onion, pepper, celery, garlic, and hot sauce. Cook until vegetables are tender, then add shrimp, tomato puree, water, celery salt, thyme, and black pepper. Bring mixture to a boil, then simmer for 5-10 minutes. 24