28 Day Reset Regular Final

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The Blogilates
28 Day Reset
over
150 s
deliciipoeus!
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Your kickstart to eating for a beautiful body.
Cassey Ho
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From my Kitchen
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The Blogilates 28 Day Reset
By: Cassey Ho
in collaboration with
Erin Woodbury, Certified Nutrition Coach
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& Stephanie Schultz, Dietetic Technician
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Cover Photographer: Sam Livits
Food Photographer: Lisa Lin
To Your Table
DISCLAIMER
Copyright © 2016 oGorgeous Inc.
No part of this publication or the information in it may be shared or reproduced in any form by means such as screenshotting,
photographing, printing, scanning, photocopying, or otherwise without prior written permission of the copyright holder. Doing so is
an infringement of our copyright and you will be monetarily fined based on the scale of the violation. Violators will be prosecuted to
the fullest extent of the law. This is your copy for personal use only.
oGorgeous Inc. will not be held liable for your decision to undertake this nutrition guide and suggested meal plan. Before
embarking on any diet or weight loss program you should consult your physician or health care professional, especially if you have
recently been ill or have special dietary or medical requirements, or if you are pregnant or breast feeding, are a child, or are elderly.
You should not rely on the information in this nutrition guide as an alternative to professional medical advice from your doctor or
healthcare provider. Nothing contained in this nutrition guide should be construed nor is intended to be used for medical diagnosis
or treatment. It should not be used in place of the advice of your physician or other qualified healthcare provider. Should you have
any healthcare related questions, please call or see your physician or other qualified healthcare provider promptly. If you have or
suspect that you have a medical problem, you should contact your own physician or local healthcare provider immediately.
Table of Contents
INTRODUCTION 6
KNOW YOUR NUTRITION 8-15
MIX N MATCH 16
CALENDARS & SHOPPING LISTS 17-40
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P. 41 BREAKFAST RECIPES
42
42
42
43
43
44
45
Apricot & Oats Shake
Artichoke Scrambled Egg Whites
Basil-Spinach Crepe
Berry Banana Smoothie
Blueberry Muffins
Blueberry Ricotta Crepes
Chocolate Coconut Bread
49
49
49
50
50
50
51
Easy Sweet Potato Pancakes
Egg & Mushroom Scramble
Eggs & Oats
Fiesta Egg Muffins
Green Smoothie
Ham & Onion Frittata
Healthy Egg McMuffin
53
53
54
55
56
56
56
Protein Pancakes
Protein Shake
Protein Silver Dollar Pancakes
Pumpkin Protein Pancakes
Scrambled Veggie Eggs
Toast & Egg Whites
Turkey Bacon Pancakes
45 Cilantro-Spinach Crepe 51 Lemon Zested Protein Pancakes 57 Snickerdoodle Muffins
46 Colorful Frittata 51 Overnight Creamy Oats 58 Zucchini Fritters with Tzatziki
46 Cottage Cheese N’ Berries 52 Overnight Chia Oats
47 Double Pear Puff 52 Paleo Pancakes
48 Easy Huevos Rancheros 52 Proats (Protein Oats)
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P. 59 LUNCH RECIPES
60
60
60
61
61
62
Black Bean Soup with Chicken
Buffalo Turkey Burger
Chicken Patty with Guacamole
Chicken Quesadillas
Chicken Salad Wraps
Cobb Salad
64
64
64
65
66
66
Grilled Chicken Salad
Grilled Chicken Taco
Grilled Chicken Wrap
Grilled Shrimp Salad
Healthy Meatloaf
Island Turkey Burger
68
69
69
70
71
71
Shrimp Quesadillas
Skinny Fajitas
Spinach Salad
Superfood Cabbage Salad
Tuna Salad Wraps
Turkey Salad
62 Cucumber Salad 67 Italian Tuna Salad & Fruit 71 Turkey Sandwich
62 Dijon Chicken Salad 67 Lemon Blueberry Yogurt Parfait 72 Veggie Chicken Pizza
63 English Muffin Pizzas 67 Panini & Veggies
63 Festive Turkey Salad 68 Shrimp Ceviche with Chips
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P. 73 DINNER RECIPES
74
74
75
75
76
76
Asian Lettuce Wraps
Asian Salmon
Cauliflower Fried Rice
Chicken & Tropical Salsa Stuffed Portabella
Chicken Stuffed Portobello Mushrooms
Crock-Pot Salsa Chicken
81
82
83
84
85
85
Hawaiian Pizza
Island Spiced Pork with Veggies
Lettuce Burger Roll-Ups
Microwaved Pesto Salmon
Pork Tenderloin
Rosemary Chicken
89 Tilapia Tacos
89 Tuna Salad
77 Curried Spinach & Chicken 86 Salmon, Brown Rice & Asparagus

78 Fish & Veggies 86 Salmon Topped with Fruit Salsa
79 Greek Tomato Chicken 87 Steak & Sweet Potatoes
80 Grilled Dijon Chicken Salad with Veggies & Quinoa 87 Teriyaki Salmon
80 Grilled Meat & Salad 88 Teriyaki Tuna
81 Halibut & Veggies 88 Tilapia, Brown Rice & Asparagus
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P. 90 SNACK RECIPES
91
91
91
92
92
92
Apple, Nut Butter & Egg Whites
Apple Greek Yogurt Parfait
Banana, Nut Butter & Turkey
Banana & Nut Butter
Bento Box
Berries & PB
98
98
99
99
99
100
Edamame, Turkey & Rice Cake
Egg Salad
Fiesta Egg Muffins & Grapes
Green Protein Shake
Guiltless Chocolate Mousse
Hummus & Turkey
105
106
106
106
107
107
Rice Cake, Turkey & Olives
Spicy Turkey & Avocado Skewers
Turkey, Apple & Almonds
Turkey, Apple & Cashews
Turkey Pepper Wraps
Turkey Roll-Ups
93 Berries & PB with Turkey 100 Kiwi, Eggs, Celery & Hummus 107 Turkey, Veggies & Hummus
93 Blueberry Protein Smoothie 100 Mexi-Cups with Fruit 108 Vanilla Almond Protein Shake
93 Brown Rice Cake, PB & Egg Whites 101 Orange, Turkey (2 oz) & Almonds 108 Veggies, String Cheese & Egg Whites
94 Cherries, Eggs, Celery & Hummus 101 Orange, Turkey (4 oz) & Almonds 108 Very Berry Greek Yogurt Parfait
94 Chicken, Nuts & Berries 101 PB Protein Mug Cake 109 Yogurt Cereal Parfait
94 Chocolate Chia Seed Pudding 102 PB&J Shake
95 Chocolate Coconut Protein Shake 102 Peach, Eggs & Celery
95 Chocolate PB Protein Mug Cake 102 Popcorn, Turkey & Nuts
95 Chocolate Stuffed Strawberries 103 Protein Banana Ice Cream
96 Chocolate-Vanilla Cherry Protein Shake 103 Protein Crinkle Cookies
96 Cottage Cheese with Almond Butter 103 Protein Frozen Yogurt
96 Cottage Cheese, Blueberries, & Almonds 104 Protein Mug Cake (Chocolate)
97 Deviled Eggs 104 Protein Shake with Nut Butter
97 Double Chocolate Protein Shake 104 Protein Shake with Blueberries & Nut Butter
97 Edamame, String Cheese & Strawberries 105 Protein Shake with Coconut & Blueberries
98 Edamame, String Cheese, Apple & Crackers 105 Protein Vanilla Latte with Berries
Introduction
First of all, congratulations on taking your first step towards You’ll be eating 5 times per day, about every 3-4 hours. By not eating
ultimate health. By cleansing your body from the inside out, you’re extra large meals every time you sit down to munch, you prevent your
going to feel so many positive effects outside of just fat loss. You’re stomach from over-expanding and stretching, which is one of the main
going to have more energy, happiness, balance, and CONTROL over causes of continuous overeating. Have you ever felt like your stomach
the way you eat and how you want to feel. was a bottomless pit and no amount of food could fill it up? Well, that
feeling will be gone once you train your stomach to revert back to it’s
The 28 Day Reset is not a diet. Think of it as a training program, much natural size.
like any workout program you are committing yourself to. I am going
to train you how to eat for a lean and happy body. You will listen, you Also, please stick as close as you can to the 28 Day Reset as possible.
will learn, and you will follow the first 28 days religiously. Then when We want you eating those specific meals every week so that we can
you’re done, you will be independent, knowledgeable, confident, and find your true food intolerances and sensitivities. When you change
prepared for an entire LIFESTYLE of clean eating, where you will no too many variables, you don’t have consistency, thus making it difficult
longer need me to hold your hand. to find the culprit that is causing your allergies. Secondly, you will save
money by “rolling over” groceries from the previous week since you will
be using the same set of ingredients for weeks 1 and 2 and the another
So how does it work? set of ingredients for weeks 3 and 4.
Step #1 - THE OMISSION CHALLENGE If for any reason you get bored of the food in the first 4 weeks during
the Omission part of your challenge, then you can sub it out for any
The 28 Day Reset is designed to jump-start your metabolism and give of the 150+ recipes in this book! Just make sure that you are still
your body a rest from processed foods and ingredients that can cause following the rules of the challenge by omitting dairy (if non vegan),
inflammation and intolerances. The goal is to restore your system by gluten, processed sugars and processed grains.
nourishing it with the highest quality foods possible. You’ll be eating
whole, nutritious foods throughout your program, so you shouldn’t be Step #2 - SELF DISCOVERY
hungry at all. In fact, you’ll most likely find yourself more energetic.
During these 28 days, we are going to omit the following 4 things from After the 28 Day Reset challenge is over, it’s time for self discovery!
your diet: You will slowly introduce things back into your diet one at a time in
order to determine whether or not you have an intolerance to gluten
You will be omitting: or dairy. Symptoms of intolerances include: bloating, stomach cramps,
gas, digestive discomfort, fatigue and diarrhea. Some people get so
used to living with these symptoms that they don’t think to change their
diets to catch the culprit. By trying an omission challenge, you might
just discover the reason you don’t feel your best each and every day.
dairy gluten
sugar processed grains
This provides stable blood sugar, and the protein you’ll be eating aids
in muscle repair and growth.
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The two most common ingredients that cause digestive discomfort are If you went the entire month on the full omission challenge, I suggest
grains and dairy. Gluten (found in wheat, rye and barley) is a protein adding in dairy first (only if you used to consume it, of course) for a few
that gives bread its elasticity. It’s a difficult protein to digest, which is days. Assess how you feel. Gas, bloating, cramping, sleep issues and
why people often retain water and feel bloated after consuming gluten skin problems could mean you’re sensitive to dairy, or have a potential
- their digestive systems just cannot break it down! Dairy contains allergy. In that case, you will want to considering omitting dairy from
lactose. Many people are deficient in lactase (the enzyme to break your overall diet going forward.
down dairy), which can cause terrible stomach discomfort. Dairy is also
highly processed, and since we’re searching for the highest quality of After 4-5 days, you can add in gluten, if desired. Pay attention to the
foods possible, it’s best to abstain for the full 28-days. At the end of same issues. If you feel fine, continue on now that you know a bit more
28 days, you will see some dairy options added to the program since about portion sizes and macronutrients. If, however, you suffer from
Greek yogurt, cottage cheese and even a little cheese, are high- any side effects, you might consider eliminating the culprits for good.
protein, low fat options. Don’t forget how great you felt during the last 28 days of the Reset!
I don’t recommend adding in sugar, alcohol or processed foods except

for on special occasions. But these can be added 3-4 days after the
gluten.
Continue trying out the recipes from The 28 Day Reset cookbook and
mix and match your meals! You have over 150 recipes to choose from!
STEP #3 - HOW TO ADD FOOD BACK IN

AFTER THE RESET
The last thing we want is for old habits to creep in, but it’s only natural
that they will. In order to identify possible intolerances, it’s important
to add things back in one at a time, otherwise, all that omitting you did
might have been for nothing. Alright, are you ready? Let’s get started!’
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Nutritional
Information
The following nutritional information provides you with the necessary knowledge to create healthy eating
habits that support a balanced lifestyle.
Macronutrients
Macronutrients are nutrients our body needs in large amounts to support normal and healthy functioning.
Food is made up of carbohydrates, protein and fats and they each provide us with energy in the form
of calories. Each macronutrient provides a different amount of calorie per gram, while serving different
functions for our body. Eating regular, balanced meals that include each macronutrient will keep you feeling
satisfied and reduce the need to overeat.
MACRONUTRIENTS
Carbs Protein Fat

4 CAL/GRAM 4 CAL/GRAM 9 CAL/GRAM
Carbohydrates
Carbohydrates are chemically broken down quite
easily; therefore they are the body’s main source of
energy. Carbohydrates’ primary role is to provide
energy for the brain and for physical activity. It is
important to eat enough carbs so the body can use
protein and fats for their own jobs, such as muscle
growth and repair. When you have an insufficient
amount of carbs, your body may begin to use protein
for energy and result in muscle loss. Also, if you go
without carbs for an extended amount of time, it and heart disease. Carbohydrates are mainly found
is common to experience fatigue and irritability. in starchy foods, such as grains and potatoes, but also
Carbohydrates also provide fiber, which is important in fruit, vegetables and milk products. This meal plan
for the removal of waste from our digestive system, uses “healthy” carbs, also known as complex carbs.
while reducing the risk of obesity, high cholesterol Complex carbs are healthier because they are
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nutritionally dense, which means they provide more This meal plan provides adequate amounts of
fiber, vitamins and minerals. They also provide protein to ensure that the nutrients are being used
a steady supply of energy and keep blood sugar to support lean muscle mass!
levels maintained. It is recommended to eat these
“healthy” carbs because they are digested slower in
the body, and therefore help you feel full longer.
Simple carbohydrates are considered unhealthy

because they are digested very quickly in the body
and cause a dramatic increase in blood sugar. Also,
simple carbs are commonly found in highly processed
foods, which contain little nutritional value.
Below is a chart that outlines some examples of healthy

and unhealthy carbs:
Fat
Fats are another source of energy for our body,
especially during rest and during low-intensity
exercise. The current misconception about fat
is that it is always bad for you, but that is untrue!
Certain foods provide us with essential fatty acids,
which our body cannot produce. These fatty acids
help form healthy cell membranes, ensure proper
functioning of the brain and nervous system,
Protein regulate hormones and blood pressure, and support
healthy skin and hair.
Protein is essential because it is part of every
single cell in your body. Although protein provides
energy, it is not a primary source of fuel. Instead, its
role is to build and support new cells and tissues.
This is important for maintaining healthy muscle
mass, especially for physically active individuals
whose muscles are in constant need of repair and
maintenance. Protein also helps with the breakdown
of food and maintains fluid and electrolyte balance. Fats also help insulate your body and maintain a
healthy body temperature, as well as provide a
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cushion for your internal organs. Choosing heart healthy fats is important to lower the risk of developing
cardiovascular disease, as well as controlling cholesterol levels. Monounsaturated and polyunsaturated fats
are healthy fats that can be found in avocados, nuts, fish, and vegetable oils. Limiting saturated and trans
fats are recommended because they can cause increased blood levels of low-density lipoproteins (LDL
cholesterol – the “bad” cholesterol), which increases the risk of developing heart disease.
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Calorie Balance
This meal plan ensures that all calories consumed provide a purpose within your body. However, it is still
important to be aware of calorie balance and control. Calorie balance is like a scale – in order to maintain
your body weight, calories consumed from food and drinks must be balanced with the calories used in daily
functions and physical activity.
Maintaining Weight
- Eating roughly the same number of calories that your body is using
- Your weight will remain stable, or “in balance”
The key to maintaining

a healthy weight is to
make positive lifestyle
changes you can live
with!
Gaining Weight Losing Weight

- Eating more calories than your body is using - Eating fewer calories than your body is using
- Your body will store the extra calories as fat and - Your body is using energy from fat, therefore
weight gain will occur weight is decreasing
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Label Reading Guide
Accurately reading labels allows you to compare products more easily and make healthier choices when
grocery shopping. It is important to remember that the healthiest foods contain one ingredient or do not
require a label at all! Fruits, vegetables, leafy greens, nuts/seeds and beans are examples of single food
options that your body uses more efficiently than processed foods. However, it is still important to know
how to read a label so you can make the healthiest choices!
The first items on a food label are the serving size and the number of servings per container. In most
cases, the nutritional information on the label refers to a single serving, NOT the entire container – so be
mindful of how much you are eating! If you double the servings you eat, you need to double the calories and
nutrients as well.
Percent Daily Values (%DV)

% DV identify how much a serving of food contributes to your overall intake of nutrients listed on the
table (usually based on ~2000 calorie diet). You can use the %DV as a guideline for making food choices
throughout the day. For example, if you ate something that was high in fat in the morning, balance it with
lower fat foods throughout the day.
- Foods that contain less than 5% DV of a nutrient are considered low in that nutrient
- Foods that contain more than 15% DV are considered high in that nutrient
Below is an example of a Nutrition Facts Table. The areas outlined will help guide you when making
smart food choices.
Select foods low in

Fiber and sugar are types of saturated fat, trans
carbs. Choose healthy sources: fat, cholesterol &
fruits, veggies, beans & whole sodium to maintain a
grains, while limiting foods with healthy heart!
added sugars
Increase heart
healthy nutrients Choose lean, low-fat or fat-free
such as Vitamin A protein choices such as meat,
and C, calcium and poultry, beans & yogurt
iron
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Making Smart Restaurant - Ask for dressing on the side and choose low-fat or
Choices non-fat options
Eating out at restaurants, especially with family - Order steamed vegetables instead of potatoes,
and friends is a positive dining experience, but it fries or rice
shouldn’t be an excuse to eat unhealthy food every
time! Here are some healthy eating restaurant tips - Stick with grilled, steamed or baked dishes,
to keep you on track, while still feeling satisfied: instead of fried and breaded options
- Order low-calorie beverages such as water, tea

or coffee (but still be mindful of what you’re putting
in your drinks — sugar and creamers are high in
calories and fat!)
- Don’t stress out over the occasional

indulgence — you’re allowed to have a YOLO
meal in moderation
Mindful Eating
- Be aware that most entrées are considerably
Eating mindfully means eating with attention and
larger serving sizes than what you may normally eat
intention by choosing foods that are both satisfying
– order half portions whenever possible
and nourishing for your body. Eating is natural
and should be a pleasing experience. Noticing
- Share appetizers, large entrées or desserts with
the affects food has on your body will allow you to
someone you’re dining with
have a better eating experience and decreases the
chance of overindulging. Here are some mindful
- Don’t feel like you HAVE to eat everything on
eating tips to help you bring awareness to food and
your plate! If you’re full, take the rest home to eat at
your body:
a later time or have for lunch tomorrow!
- Don’t multi-task. Challenge yourself to eat without
- Be creative! Tweak the menu with substitutions
any distractions. This will allow you to bring your
and requests. Don’t be afraid to ask for options that
concentration and awareness to your satisfaction
aren’t on the menu. Most restaurants are willing to
and fullness level
accommodate
- Eat slower to savor food and enjoy the experience
- Just because it’s a salad, doesn’t mean it’s healthy
of eating
or low in calories! Avoid creamy dressings, fatty
meats and fried noodles. Load up on veggies and a
- Eat when you are hungry and stop when you are
lean protein or nuts/seeds instead
full. This seems simple, but remember, you do not
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have to eat everything on your plate if you’re Think of water and exercise
satisfied halfway through. Save the rest for when as food groups in your diet!
you’re hungry later
- Tune into your senses—focus on each bite of food.

Think about flavor and texture and focus on how
much you like or dislike the food
- Eat when you’re hungry, NOT when you are

emotional. Bring attention to your body AND
mind to recognize if you are eating to satisfy hunger
or emotions
- Be aware of how you feel after you have eaten:
Are you satisfied, energized or tired?
Do you feel uncomfortably full, or still A healthy diet provides us with a balance of
hungry? energy and nutrients to support our needs, but it is
important not to underestimate the significance of
Do you feel positive about your choices, or water and exercise! Thinking of water and exercise
guilty? as essential “food groups” in your diet will optimize
your health and happiness.
- Mindful eating doesn’t mean eating “perfectly”! It
means that you are personally aware of your eating Water is essential for life. Our bodies do not store
experience and able to make healthy decisions water the same way it stores food, therefore it is
based on preference and nourishment. important to continually replenish the water that is
lost each day! Benefits of staying hydrated include
healthy looking hair and skin, cleansing your body of
toxins, and maintain a healthy digestive system. Also,
water benefits your brain because it boosts energy
and concentration! Water recommendations are
individualized based on age, weight, physical activity
level and environmental condition. For example, if
you are physically active you require more water
because of sweat lost during exercise. A general
guideline is to drink at least 8-9 (8oz) glasses of
water each day. Keeping a water bottle with you all
day is a great way to support your water needs and
intake!
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Exercise not only makes us look and feel good on the outside, but it also increases our state of being.
Being physically fit allows us to live our daily lives with more alertness and energy! Combining physical
activity with a wholesome diet keeps our heart healthy by reducing the risk of heart disease, stroke and high
blood pressure. Regular physical activity also helps promote a healthy body weight and can help control
appetite and blood glucose levels. Staying active for life helps reduce the risk of developing osteoporosis
and promotes happiness! The benefits of exercise are endless, therefore find physical activities that you
LOVE and you’ll be more likely to maintain a healthy lifestyle!
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Mix n Match
Meal Chart
Protein Fat Carb

1 scoop
10 almonds 1 small banana
protein powder
4-ounce 2 tablespoons 2 cups broccoli & 15 baby

chicken breast guacamole carrots
4 ounces Mung 1/2 cup pasta sauce with

Bean Noodles 1/8 cup pine nuts mushrooms, onions & basil
4 ounces low- 2 cups whole

sodium turkey 8 cashews strawberries
1 tablespoon low-fat salad

1 turkey patty 2 corn tortillas
dressing
1 slice of
3 egg whites 1 egg
Ezekiel bread
1 cup Greek yogurt 1 tablespoon 1 small apple

peanut butter
1 serving Tempeh 1/8 cup pistachios 1/4 cup quinoa
4 ounces white fish 1 tablespoon olive 1/3 cup black beans

or coconut oil
Use the recipes in this book and/or use this chart. Choose 1 item from each column to create balanced and healthy “no-frills” quick and
easy meals. Low sugar and low carb condiments are “free foods.” Eat as many raw crunchy green veggies as you like.
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*Many items you purchase this week will last you
the full four weeks and beyond! Feel free to swap
Week One
items for your favorites. Carton almond milk can
sub for coconut milk, for example.
Shopping List
Meat & Fish Canned Goods & ETC
Fruits
3 Tomatoes 1 Turkey Bacon
Dry Goods Salt & Pepper
Package 1 Container Non-
3 Avocadoes Dairy Vanilla Protein Garlic Powder
20 oz Turkey Powder
1 Lemon Deli Meat Cayenne Pepper
1 Container Non-
3 Pints 2 1/2 lbs Chicken Dairy Chocolate Curry Powder
Strawberries Protein Powder
3 oz Lean Sirloin Cinnamon
1 Pint Blueberries or Steak 1 Jar Almond or
Peanut Butter Stevia
4 Bananas 1 lb Lean Pork
Tenderloin 1 Can Unsweetened Coconut Extract
2 Apples Coconut Milk
4 oz Shrimp Almond Extract
1 Peach 1 Bag Unsweetened
1 White Fish Sugar-free Jam
Coconut Flakes
(Halibut, Tilapia, Sesame Oil
or Mahi) Fillet 1 Baking Powder
Applesauce
1 Salmon Fillet 1 Bag Chia Seeds
Olive Oil
Veggies 4 oz Ground 1 Bag Coconut Flour
Turkey Light Balsamic
1 Head Garlic 1 Bag Toasted Salad Dressing
Sesame Seeds
2 Onions
Red Wine or Rice
1 Bag Almonds Wine Vinegar
1 Green Onion
Bunch 1 Can Black Beans
Dairy & Eggs Hummus
4 Bell Peppers 1 Can Chickpeas
2 Egg White Salsa
5 Cucumbers Cartons
1 Can Olives Mustard
2 Zucchini 2 Dozen Regular (Plain or Dijon)
Eggs 1 Can Tuna in Water
1 Bunch Spinach Asian Teriyaki Sauce
or Kale 1 Carton
Unsweetened Tamari or Bragg’s
1 Cabbage Almond Milk Aminos (Gluten-Free
Soy Sauce)
1 Cauliflower
Guacamole
1 Pint Mushrooms Grains
Hot Sauce
5 Large Carrots 1 Bag Oatmeal
2 Celery Bunches 1 Bag Quinoa or

Brown Rice
1 Sweet Potato
1 Bag Rice Cakes
Lettuce Leaves
1 Broccoli Head
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Week One
Calendar
Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
p. 56 p. 49 p. 52 p. 53 p. 52 p. 50 p. 56
Breakfast
Scrambled Eggs & Oats Proats Protein Overnight Green Turkey Bacon
Veggie Eggs (Protein Oats) Pancakes Chia Oats Smoothie Pancakes
p. 107 p. 94 p. 100 p. 100 p. 98 p. 95

Snack
Turkey Chicken, Nuts Mexi-Cups Hummus Egg Salad

1 Med Apple with 1 tbsp Nut Chocolate PB
Roll-Ups & Berries with Fruit & Turkey Butter & 3 Hardboiled Eggs
Protein Mug Cake
p. 64 p. 71 p. 71 p. 62 p. 64 p. 65 p. 69
Lunch
Grilled Chicken Tuna Salad Turkey Cucumber Grilled Grilled Skinny

Salad Wraps Salad Salad Chicken Wrap Shrimp Salad Fajitas
p. 93 p. 105 p. 95 p. 108
Snack
Blueberry Protein Rice Cake, Turkey 1 Peach, 2 Celery Stalks 1 Small Banana with 3 oz Turkey/Chicken, Chocolate Coconut Vanilla Almond
Smoothie & Olives & 2 Hardboiled Eggs 2 tbsp Nut Butter 1 Small Apple & 8 Almonds Protein Shake Protein Shake
p. 78 p. 74 p. 80 p. 75 p. 85 p. 77 p. 74
Dinner
Fish Asian Grilled Meat Cauliflower Pork Curried Spinach Asian

& Veggies Salmon & Salad Fried Rice Tenderloin & Chicken Lettuce Wraps
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Week Two
Shopping List
Fruits
3 Tomatoes 1 Turkey Bacon
Package 1 Container Non-
3 Avocadoes Dairy Vanilla Protein Garlic Powder
20 oz Turkey Powder
1 Lemon Deli Meat Cayenne Pepper
1 Container Non-
3 Pints 2 1/2 lbs Chicken Dairy Chocolate Curry Powder
Strawberries Protein Powder
3 oz Lean Sirloin Cinnamon
1 Pint Blueberries or Steak 1 Jar Almond or
Peanut Butter Stevia
4 Bananas 1 lb Lean Pork
Tenderloin 1 Can Unsweetened Coconut Extract
2 Apples Coconut Milk
4 oz Shrimp Almond Extract
1 Peach 1 Bag Unsweetened
1 White Fish Sugar-free Jam
Coconut Flakes
(Halibut, Tilapia, Sesame Oil
or Mahi) Fillet 1 Baking Powder
Applesauce
1 Salmon Fillet 1 Bag Chia Seeds
Olive Oil
Veggies 4 oz Ground 1 Bag Coconut Flour
Turkey Light Balsamic
1 Head Garlic 1 Bag Toasted Salad Dressing
Sesame Seeds
2 Onions
Red Wine or Rice
1 Bag Almonds Wine Vinegar
1 Green Onion
Bunch 1 Can Black Beans
Dairy & Eggs Hummus
4 Bell Peppers 1 Can Chickpeas
2 Egg White Salsa
5 Cucumbers Cartons
1 Can Olives Mustard
2 Zucchini 2 Dozen Regular (Plain or Dijon)
Eggs 1 Can Tuna in Water
1 Bunch Spinach Asian Teriyaki Sauce
or Kale 1 Carton
Unsweetened Tamari or Bragg’s
1 Cabbage Almond Milk Aminos (Gluten-Free
Soy Sauce)
1 Cauliflower
Guacamole
1 Pint Mushrooms Grains
Hot Sauce
5 Large Carrots 1 Bag Oatmeal
2 Celery Bunches 1 Bag Quinoa or

Brown Rice
1 Sweet Potato
1 Bag Rice Cakes
Lettuce Leaves
1 Broccoli Head
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Week Two
Calendar
p. 56 p. 49 p. 52 p. 53 p. 52 p. 50 p. 56
Breakfast
Scrambled Eggs & Oats Proats Protein Overnight Green Turkey Bacon
Veggie Eggs (Protein Oats) Pancakes Chia Oats Smoothie Pancakes
p. 107 p. 94 p. 100 p. 100 p. 98 p. 95

Snack
Turkey Chicken, Nuts Mexi-Cups Hummus Egg Salad

1 Med Apple with 1 tbsp Nut Chocolate PB
Roll-Ups & Berries with Fruit & Turkey Butter & 3 Hardboiled Eggs
Protein Mug Cake
p. 64 p. 71 p. 71 p. 62 p. 64 p. 65 p. 69
Lunch
Grilled Chicken Tuna Salad Turkey Cucumber Grilled Grilled Skinny

Salad Wraps Salad Salad Chicken Wrap Shrimp Salad Fajitas
p. 93 p. 105 p. 95 p. 108
Snack
Blueberry Protein Rice Cake, Turkey 1 Peach, 2 Celery Stalks 1 Small Banana with 3 oz Turkey/Chicken, Chocolate Coconut Vanilla Almond
Smoothie & Olives & 2 Hardboiled Eggs 2 tbsp Nut Butter 1 Small Apple & 8 Almonds Protein Shake Protein Shake
p. 78 p. 74 p. 80 p. 75 p. 85 p. 77 p. 74
Dinner
Fish Asian Grilled Meat Cauliflower Pork Curried Spinach Asian

& Veggies Salmon & Salad Fried Rice Tenderloin & Chicken Lettuce Wraps
20
Week Three
Shopping List
*Be sure to check your pantry; if you
bought some items last week, you might
not need them this week.
Veggies Canned Goods & ETC

Fruits
2 Tomatoes 1 Bag Snow Peas
1 Container Non-
2 Avocadoes 1 Package Cilantro Dairy Vanilla Protein Garlic Powder
Powder
1 Lemon 1 Head Garlic Chili Powder
1 Container Non-
2 Oranges 2 Onions Dairy Chocolate Cayenne Pepper
Protein Powder
2 Kiwis 1 Bunch Green Curry Powder
Onions 1 Jar Almond or
3 Pints Peanut Butter Cocoa Powder
Strawberries 3 Bell Peppers
1 Can Unsweetened Cinnamon
1 Pint Blueberries 2-3 Cucumbers Coconut Milk Stevia
1 Pint Raspberries 1 Zucchini 1 Bag Unsweetened Vanilla Extract
1 Banana 1 Head Broccoli Coconut Flakes
Coconut Extract
1 Apple 1 Pint Mushrooms Baking Powder
Almond Extract
1 Peach 4 Portobello 1 Bag Chia Seeds
Mushrooms Sugar-free Jam
1 Bag Grapes 1 Bag Ground Flax
4 Large Carrots Applesauce
1 Can Pineapple 1 Bag Toasted
Rings 1 Bumch Celery Sesame Seeds Sesame Oil
1 Bag Coconut Flour Olive Oil or Coconut
Meat & Fish 1 Sweet Potato
Oil
1 Package Low 2 Bags Spinach or 1 Bag Almonds or
Sodium Turkey Kale Mixed Nuts Light Balsamic
Bacon Salad Dressing
1 Bag Lettuce 2 Cans Black Beans
22oz Turkey Deli Red Wine or Rice
1 Cabbage 1 Can Chickpeas Wine Vinegar
Meat
1 Bunch Asparagus 1 Can Pitted Olives Hot Sauce
1 Turkey Patty
1 Head Cauliflower 2 Cans Tuna in Mustard
1 lb Ground Water
Turkey
1 Package Basil Teriyaki Sauce
2 1/2lbs Chicken
1/4 lb Green Beans
Grains
Tamari or Bragg’s
1 Lean Sirloin 1 Package Oatmeal Aminos
Steak
Dairy & Eggs 1 Bag Quinoa or Hummus
1 Lean Pork Brown Rice
Tenderloin 3 Cartons Egg Pesto
Whites 1 Bag Rice Cakes
6oz Deli Ham Fruit Salsa
2 Dozen Regular
1 Tuna Fillet Eggs Salsa
2 Salmon Fillets 1 Carton Guacamole

Unsweetened
1 White Fish Fillet Almond Milk
1 Bag Shrimp
21
Week Three
Calendar
p. 52 p. 50 p. 45 p. 49 p. 50 p. 54
Breakfast
Paleo Ham & Onion Leftover Frittata Cilantro-Spinach Easy Sweet Fiesta Egg Protein Silver
Pancakes Frittata & 1 Small Orange Crepe Potato Pancake Muffins Dollar Pancakes
(with leftovers)
p. 101 p. 94 p. 92 p. 107 p. 99
Snack
1 Large Navel Orange, PB Protein Chocolate Chia Turkey Fiesta Muffin Cups 3 oz Turkey/Chicken, 1
2 oz Turkey
& 10 Almonds Mug Cake Seed Pudding Berries & PB Pepper Wraps & Grapes Small Apple & 10 Almonds
p. 60 p. 66 p. 69 p. 70 p. 67 p. 66 p. 60
Lunch
Black Bean Soup Island Turkey Spinach Salad Superfood Italian Tuna Healthy Black Bean Soup
with Chicken Burger Cabbage Salad Salad & Fruit Meatloaf With Chicken
p. 102 p. 95 p. 104 p. 93 p. 102

Snack
3 oz Turkey, 8 Baby Carrots with

Chocolate Stuffed Protein Shake 2 Kiwi, 2 Hardboiled Eggs Plus Blueberry
PB&J Shake 2 tbsp Hummus, Plus 1 tbsp Nut
Butter with Unlimited Celery Strawberries with Nut Butter 2 Whites, 4 Celery Stalks,
2 tbsp Hummus Protein Smoothie PB&J Shake
p. 88 p. 76 p. 84 p. 89 p. 81 p. 86 p. 75
Dinner
Teriyaki Tuna Chicken Stuffed Microwaved Tuna Salad Halibut & Veggies Salmon, Brown Rice, Chicken & Tropical Salsa
Portobello Mushrooms Pesto Salmon & Asparagus Stuffed Portabella
22
Week Four
Shopping List
Veggies Canned Goods & ETC
Fruits
2 Tomatoes 1 Bag Snow Peas
1 Container Non-
2 Avocadoes 1 Package Cilantro Dairy Vanilla Protein Garlic Powder
Powder
1 Lemon 1 Head Garlic Chili Powder
1 Container Non-
2 Oranges 2 Onions Dairy Chocolate Cayenne Pepper
Protein Powder
2 Kiwis 1 Bunch Green Curry Powder
Onions 1 Jar Almond or
3 Pints Peanut Butter Cocoa Powder
Strawberries 3 Bell Peppers
1 Can Unsweetened Cinnamon
1 Pint Blueberries 2-3 Cucumbers Coconut Milk Stevia
1 Pint Raspberries 1 Zucchini 1 Bag Unsweetened Vanilla Extract
1 Banana 1 Head Broccoli Coconut Flakes
Coconut Extract
1 Apple 1 Pint Mushrooms Baking Powder
Almond Extract
1 Peach 4 Portobello 1 Bag Chia Seeds
Mushrooms Sugar-free Jam
1 Bag Grapes 1 Bag Ground Flax
4 Large Carrots Applesauce
1 Can Pineapple 1 Bag Toasted
Rings 1 Bumch Celery Sesame Seeds Sesame Oil
1 Bag Coconut Flour Olive Oil or Coconut
Meat & Fish 1 Sweet Potato
Oil
1 Package Low 2 Bags Spinach or 1 Bag Almonds or
Sodium Turkey Kale Mixed Nuts Light Balsamic
Bacon Salad Dressing
1 Bag Lettuce 2 Cans Black Beans
22oz Turkey Deli Red Wine or Rice
1 Cabbage 1 Can Chickpeas Wine Vinegar
Meat
1 Bunch Asparagus 1 Can Pitted Olives Hot Sauce
1 Turkey Patty
1 Head Cauliflower 2 Cans Tuna in Mustard
1 lb Ground Water
Turkey
1 Package Basil Teriyaki Sauce
2 1/2lbs Chicken
1/4 lb Green Beans
Grains
Tamari or Bragg’s
1 Lean Sirloin 1 Package Oatmeal Aminos
Steak
Dairy & Eggs 1 Bag Quinoa or Hummus
1 Lean Pork Brown Rice
Tenderloin 3 Cartons Egg Pesto
Whites 1 Bag Rice Cakes
6oz Deli Ham Fruit Salsa
2 Dozen Regular
1 Tuna Fillet Eggs Salsa
2 Salmon Fillets 1 Carton Guacamole

Unsweetened
1 White Fish Fillet Almond Milk
1 Bag Shrimp
23
Week Four
Calendar
p. 52 p. 50 p. 45 p. 49 p. 50 p. 54
Breakfast
Paleo Ham & Onion Leftover Frittata Cilantro-Spinach Easy Sweet Fiesta Egg Protein Silver
Pancakes Frittata & 1 Small Orange Crepe Potato Pancake Muffins Dollar Pancakes
(with leftovers)
p. 101 p. 94 p. 92 p. 107 p. 99
Snack
1 Large Navel Orange, PB Protein Chocolate Chia Turkey Fiesta Muffin Cups 3 oz Turkey/Chicken, 1
2 oz Turkey
& 10 Almonds Mug Cake Seed Pudding Berries & PB Pepper Wraps & Grapes Small Apple & 10 Almonds
p. 60 p. 66 p. 69 p. 70 p. 67 p. 66 p. 60
Lunch
Black Bean Soup Island Turkey Spinach Salad Superfood Italian Tuna Healthy Black Bean Soup
with Chicken Burger Cabbage Salad Salad & Fruit Meatloaf With Chicken
p. 102 p. 95 p. 104 p. 93 p. 102

Snack
3 oz Turkey, 8 Baby Carrots with

Chocolate Stuffed Protein Shake 2 Kiwi, 2 Hardboiled Eggs Plus Blueberry
PB&J Shake 2 tbsp Hummus, Plus 1 tbsp Nut
Butter with Unlimited Celery Strawberries with Nut Butter 2 Whites, 4 Celery Stalks,
2 tbsp Hummus Protein Smoothie PB&J Shake
p. 88 p. 76 p. 84 p. 89 p. 81 p. 86 p. 75
Dinner
Teriyaki Tuna Chicken Stuffed Microwaved Tuna Salad Halibut & Veggies Salmon, Brown Rice, Chicken & Tropical Salsa
Portobello Mushrooms Pesto Salmon & Asparagus Stuffed Portabella
24
Week Five
Shopping List
Fruits
Dry Goods
Dairy & Eggs
Veggies
Grains
25
Week Five
Calendar
Breakfast
Snack
Lunch
Snack
Dinner
26
Week Six
Shopping List
Fruits
Dry Goods
Dairy & Eggs
Veggies
Grains
27
Week Six
Calendar
Breakfast
Snack
Lunch
Snack
Dinner
28
Week Seven
Shopping List
Fruits
Dry Goods
Dairy & Eggs
Veggies
Grains
29
Week Seven
Calendar
Breakfast
Snack
Lunch
Snack
Dinner
30
Week Eight
Shopping List
Fruits
Dry Goods
Dairy & Eggs
Veggies
Grains
31
Week Eight
Calendar
Breakfast
Snack
Lunch
Snack
Dinner
32
Week Nine
Shopping List
Fruits
Dry Goods
Dairy & Eggs
Veggies
Grains
33
Week Nine
Calendar
Breakfast
Snack
Lunch
Snack
Dinner
34
Week TEN
Shopping List
Fruits
Dry Goods
Dairy & Eggs
Veggies
Grains
35
Week TEN
Calendar
Breakfast
Snack
Lunch
Snack
Dinner
36
Week Eleven
Shopping List
Fruits
Dry Goods
Dairy & Eggs
Veggies
Grains
37
Week Eleven
Calendar
Breakfast
Snack
Lunch
Snack
Dinner
38
Week Twelve
Shopping List
Fruits
Dry Goods
Dairy & Eggs
Veggies
Grains
39
Week Twelve
Calendar
Breakfast
Snack
Lunch
Snack
Dinner
40
Breakfast
41
Breakfast
Apricot & Oats Shake Serves 1
Ingredients:
- 2 cups Ice - 2 tbsp Ground Flax - 1/2 tsp Cinnamon
- 2 Fresh Ripe Apricots, Pitted - 1/2 Cup Almond Milk - Pinch Nutmeg
- 3 tbsp Rolled Oats - 2 tbsp Truvia, or To Taste
- 1 Cup Greek Yogurt
Method:
Blend everything together and serve.
Calories: 292 Protein: 29 g Net Carbs: 2 G Fat: 7.5 g Fiber: 7.4 g
Artichoke Scrambled Egg Whites Serves 2

Ingredients:
- 8 Frozen Artichoke Hearts, - 1/4 Cup Yellow Onions, Chopped - 2 oz Fresh Goat
Thawed - 8 Egg Whites Cheese
- 2 Garlic Cloves, Minced - Salt & Pepper
Method:
‘ the garlic and onions in a hot pan with cooking spray. Toss in the artichokes
Saute
‘ for 1 minute. Add the egg whites and cook until done. Sprinkle the goat
and saute
cheese on each serving.
Calories: 270 Protein: 27 g Net Carbs: 7 G Fat: 5 g Fiber: 7 g
Basil-Spinach Crepe Serves 1

Ingredients:
- 1/2 Cup Liquid Egg Whites - 1 tsp Mrs. Dash Garlic - 1 oz Feta Cheese
- 1 Cup Fresh Spinach Seasoning - 1 Cup Strawberries
- 1 Handful Basil - 1 oz Grilled Chicken Cubes - 1 Slice Avocado
- 1/4 Cup Bell Pepper, Chopped - 1/4 Cup Tomato, Chopped (about 1 tbsp)
Method:
In a mini blender, add the egg whites, spinach, basil and seasoning. Blend 20 seconds.
Pour into a skillet or crepe pan sprayed with cooking spray. Cook all the way
through. Fill with chicken, peppers, tomato and cheese. Top with avocado and hot
sauce. Serve with fresh strawberries.
42
Breakfast
Berry Banana Smoothie Blueberry Muffins (Makes 6)

Serves 1 Serves 3 (eat 2)
Ingredients: Ingredients:
- 1 Scoop Protein Powder - 1/2 Banana - 1/2 Cup Almond Meal - Pinch Sea Salt
- 1/2 Cup Berries of Your - 1 cup 45-Calorie Coconut - 1/2 Cup Coconut Flour - 2 Eggs + 3 Egg Whites
Choice Milk - 1/4 Cup Sugar Substitute - 4 tbsp Applesauce
- 1/2 tbsp PB - 1 Cup Ice (Such as Truvia) - 1 tsp Vanilla Extract
- 2 tsp Baking Powder - 3/4 cup Blueberries
- 1 tsp Cinnamon
Method: Method:
Blend everything together until smooth. Preheat oven to 350° F. Line 6 muffin cups with
foil liners. Lightly spray them with cooking
spray. Stir the dry ingredients together in one
bowl. Mix the wet in another. Pour the wet into
the dry ingredients. Fold in the blueberries. Scoop
into the muffin cups. Bake for 23-26 minutes or
until set.
Calories: 264 Net Carbs: 22 g Fiber: 6 g Calories (2): 317 Net Carbs: 14 g Fiber: 12 g
Protein: 24 g Fat: 9 g Protein: 16 g Fat: 17 g
43
Breakfast
Blueberry Ricotta Crepes Serves 1

Ingredients: Ricotta Cream
- 1 tbsp Almond Meal or Oat - 1/4 cup Liquid Egg Whites - 1/8 Cup Fat-Free Ricotta Cheese
Flour - 1/2 Scoop Vanilla Protein Powder - 2 tbsp Almond Milk
- 1 tbsp Coconut Flour - 1/2 tsp Vanilla Extract - 2 tbsp Vanilla, Non-Fat Greek
Yogurt
- 1 tbsp Lemon Juice - 1-1/8 cup Almond Milk (add more - 1 tsp Lemon Zest
- 1 tsp Lemon Zest if needed) - 1 tbsp Lemon Juice
- Stevia to Taste
- 1/2 Cup Blueberries
Method:
Stir or blend (in a Magic Bullet) the crepe ingredients. Spray a pan with PAM or Coconut Oil spray and heat
over medium. When hot, pour the batter in and swirl to coat the bottom evenly. Reduce heat slightly and
cook almost through. Blend the cream ingredients in Magic Bullet. Spoon 2 tbsp inside crepe with 1/3 c blue-
berries. Carefully loosen the sides to the center and fold. Remove from heat, top with remaining cream, and
blueberries.
Calories: 298 Protein: 27 g Net Carbs: 26 g Fat: 7 g Fiber: 7 g
44
Breakfast
Chocolate Coconut Bread Cilantro-Spinach Crepe

Serves 4 (eat 1 Slice & 1 Naval Orange) Serves 1
- 1/2 Cup Coconut Flour - 2 Eggs - 1/2 Cup Liquid Egg Whites - 1/4 Cup Bell Pepper,
- 1 Scoop Vanilla or Choc- - 1 tsp Vanilla Extract - 1 Cup Fresh Spinach Chopped
olate Protein Powder - 1/2 tsp Coconut - 1 Handful Cilantro - 1/4 Cup Tomato,
- 1 tbsp Cocoa Powder ‘
Extract - 1/4 Cup Onions, Sauteed Chopped
- 1/2 Cup Plain Fat-Free - 1/2 tsp Baking Powder - 1 oz Grilled Chicken - 1 tsp Mrs. Dash Spicy
Greek Yogurt - 1/4 Cup Shredded Cubes Seasoning
- 1/3 Cup Sugar Substitute Coconut - 1 Slice Avocado (1 oz) - 1 Cup Strawberries
- 1/2 Cup Unsweetened - 1/4 Cup Sugar-Free
Coconut Milk Chocolate Chips
- 1.5 Cups Liquid Egg (Optional)
Whites Method:
In a mini blender, add the egg whites, cilantro,
Method: spinach and seasoning. Blend for 20 seconds. Pour
into a skillet or crepe pan sprayed with cooking
Preheat oven to 350° F. Mix everything to-
spray. Cook all the way through. Fill with the
gether. Spray a 9x5” pan with cooking spray. onions, chicken, peppers and tomato. Top with an
The batter will be thin. Bake for 50-55 min or avocado and hot sauce. Serve with fresh straw-
until set. berries on the side.
Calories (1 Slice + 1 Orange): 314 Net Carbs: 17 g Calories: 267 Net Carbs: 18 g Fiber: 9 g
Fiber: 10 g Protein: 26 g Fat: 10 g Protein: 26 g Fat: 6 g
45
Breakfast
Colorful Frittata Cottage Cheese n’ Berries

Serves 2 Serves 1
- 2 Cups Liquid Egg Whites - 1 Tomato, Chopped - 3/4 Cup Nonfat Cottage - 1 tsp Stevia
- 1/2 Small Sweet Potato, - 3 Cups Spinach, Chopped Cheese - 1/2 tsp Cinnamon
Peeled & Shredded - 1/3 Cup Parmesan - 2 tbsp Crushed Walnuts - 1/3 Cup Blueberries
- 1/2 Cup Yellow Onion, Cheese, Shredded
Chopped - 1/3 tsp Garlic Powder
- 1 Cup Asparagus, Chopped - Salt & Pepper To
Taste
Method: Method:
Preheat oven to 375° F. In a big bowl, scramble Stir everything together, and serve.
all of the ingredients together. Coat an oven
proof skillet with cooking spray. Heat stove
to medium and pour everything in the pan. Cook
1-2 minutes, remove and place in the oven. Cook
17-20 minutes or until cooked through and no
longer wiggly.
Calories: 295 Net Carbs: 14 g Fiber: 5 g Calories: 244 Net Carbs: 19 g Fiber: 2 g
46
Breakfast
Double Pear Puff Serves 4

Ingredients:
- 8 Egg Whites - 1/2 tsp Cinnamon - 1 Asian Pear, Sliced Thin
- 1/2 Cup Vanilla Greek Yogurt - 1/2 tsp Vanilla Extract - 1 Red Pear, Sliced Thin
- 4-5 Packets Granulated - 1/2 Scoop Protein Powder - 2 tbsp Chopped Walnuts
Sugar Substitute - 1.5 Cups Gluten-Free Oats
Method:
Preheat oven to 375° F. Spray a spring form pan fluffy mixture into your pan. Layer the Asian pear
with coconut oil spray. Beat the egg whites on and red pear around the center, alternating the
medium with a stand or hand mixer until bubbly two. Sprinkle with a little more granulated sugar
and fluffy, but not to stiff peaks (about 2 min- substitute. Place in the oven for about 15 minutes.
utes). Add the yogurt, sweetener, cinnamon, vanilla Pull it out and sprinkle with walnuts and a little
and protein powder. Beat 1 minute. Slowly pour in shake of cinnamon. Return to the oven for another
the oats and mix for a few seconds. Pour the now 8-10 minutes. It should be set, but not dried out.
Calories: 243 Protein: 18 g Net Carbs: 28 g Fat: 6 g Fiber: 4.8 g
47
Breakfast
Easy Huevos Rancheros Serves 1

Ingredients: Optional Toppers:
- 1 Corn or 1/2 Brown Rice - 1 Whole Egg - 1/4 Cup Tomato, - Lettuce
Tortilla - 7 tbsp Liquid Egg Chopped - Cilantro
- 1/2 tsp Mrs. Dash Chipotle White - 2 tbsp Salsa - Jalapeno
or Lime Flavor - 2 tbsp Black Beans - Salt & Pepper to - Pepperchini
- 1/4 tsp Garlic Powder - 1/4 Cup Onion, Chopped Taste - Sriracha
- Small Slice Avocado
Method:
Heat Oven to 400° F. Spray a baking sheet with Mrs. Dash, garlic powder and any other seasoning you
cooking spray and lay the tortilla down. Spray the like. Remove from the pan and wipe it clean. Re-spray
tortilla with cooking spray and sprinkle with 1/4 with PAM. Crack an egg and pour in the liquid egg
teaspoon of Mrs. Dash Seasoning. Bake for 8-9 minutes whites. Cook until sunny side up. Spread salsa over
until crisp. Remove and set aside. While tortilla is the tortilla. Top with the onion mixture. Lay the egg
‘
baking, spray a pan with PAM and saute the onions on top. Garnish with jalapeno, lettuce, olives or a
for 3 minutes. Add tomatoes, black beans, remaining slice of avocado.
48
Breakfast
Easy Sweet Potato Pancake Serves 1
Ingredients:
- 1/4 Cup Mashed Sweet Potato - 2 tbsp Applesauce - 1 tbsp Almond Butter
- 1/4 Cup Liquid Egg Whites - 1/2 Scoop Vanilla Protein
- 1/2 tsp Cinnamon Powder
Method:
Blend all of the ingredients in a mini blender. Cook on a greased skillet for 1-2 minutes
per side. Top with almond butter.
Egg & Mushroom Scramble Serves 1

Ingredients:
- 2 Egg Whites - 1/2 Cup Mushrooms, Sliced - 1/4 Cup Onion,
- 1 Egg - 1/2 Tomato, Chopped Chopped
- 1 Cup Spinach
Method:
Scramble egg whites and egg together. Stir in mushrooms, tomato, onion and spinach.
Over a medium flame, cook until done. Serve with 1 cup mixed berries.
Eggs & Oats Serves 1

Ingredients:
- 6 tbsp Liquid Egg Whites - 1/3 Cup Dry Oats - Cinnamon to taste
- 1 Egg - 1/4 Cup Almond Milk - Stevia to taste
Method:
Scramble egg whites and egg together. Heat oats and almond milk together stove-
top or in microwave for 1 minute. Stir in sweetener and cinnamon. Enjoy!
49
Breakfast
Fiesta Egg Muffins Serves 2
Ingredients:
- 4 Slices Low-Sodium Turkey - 1/2 Green Onion, Chopped - 1/2 Cup Black Beans,
- 2 Eggs + 2 Egg Whites - 1 tbsp Hot Sauce Rinsed & Drained
- 1/4 Cup Bell Peppers, Chopped - Salt & Pepper
Method:
Preheat oven to 375° F. Spray 4 large muffin tins with cooking spray and place 1 slice
of turkey in each. Whisk together the eggs and whites. Add in the beans, hot sauce,
bell peppers and green onion. Pour the mixture into each cup. Bake for 20 minutes, or
until set. Serve with a side of fruit (1 cup or 1 small piece).
Green Smoothie Serves 1

Ingredients:
- 1 Handful of Spinach or Kale - 6 Strawberries
- 1 Cup Water or Light
- 1 Celery Stalk - 1 Scoop Protein
Almond Milk
- 1/2 Squeezed Lemon Powder
- 2 Cups Ice Cubes
- 2 tbsp Flax - Stevia to taste
Method:
Blend in a high speed blender until smooth.
Ham & Onion Frittata Serves 3

Ingredients: - 4 Whole Eggs - 6 oz Lean Ham - Salt & Pepper to
- 6 Egg Whites - 1/4 Cup Onion, chopped taste
- 1/2 Cup Unsweetened - Fresh Basil - 3 cups Strawberries
Almond Milk
Method:
Preheat oven to 350° F. Scramble eggs and egg whites with unsweetened almond milk
and a pinch of salt and pepper. Set aside. In an oven-proof skillet sprayed with cook-
‘ the ham with onion. Pour the egg mixture on top and sprinkle it with
ing spray, saute
fresh basil. Place in the oven for 15-16 minutes or until set. Serve one slice (1/3 of
total) with 1 cup of strawberries and reserve the other 2 slices.
50
Breakfast
Healthy Egg McMuffin Serves 1
Ingredients:
- 1 Whole Grain English Muffin - 1 Egg White
- 1 Whole Egg - 2 Slices Turkey Bacon
- 6 Lettuce Leaves
Method:
Scramble the whole egg and egg white together. Toast the whole grain English muffin
and place the scrambled eggs with slices of turkey bacon and fresh lettuce leaves
inside.
Lemon Zested Protein Pancakes Serves 2

Ingredients: - 1/4 Cup Almond Milk - Squeeze 1 Lemon
- 1/4 Cup Vanilla Whey - 1/4 Cup Almond Meal Wedge
Protein Powder - 1/4 Cup Whole Oats - 2 tbsp Natural
- 2 Whole Eggs - 1 Egg White All-Fruit Jam
- 1 tbsp Lemon Zest
Method:
In a small blender, process all ingredients except jam. Coat a nonstick pan with
cooking spray and drop batter in by the heaping tablespoon. Cook 2 minutes per side or
until cooked through. Divide pancakes onto two plates and top each with 1 TBS jam.
Calories: 292 Protein: 24 g Net Carbs: 11 G Fat: 13 g Fiber: 2.5 g
Overnight Creamy Oats Serves 2

Ingredients:
- 4 tbsp Almonds, Walnuts, - 1 Cup Greek Yogurt - 1/2 Cup Gluten-Free Oats
or Pecans, chopped - 1 Cup Nonfat Cottage - Stevia & Cinnamon to
Cheese taste
Method:
Mix everything together. Leave in a bowl overnight. Portion into two bowls and save
the other half for a snack.
51
Breakfast
Overnight Chia Oats Serves 1
Ingredients:
- 1/3 Cup Gluten-free Oats - 1 Cup Unsweetened Almond - 1/2 tsp Cinnamon
- 1 tbsp Chia Seeds Milk - 1 Scoop Protein
- 2 Packets Sugar Substitute Powder
Method:
Mix old fashioned oats with unsweetened almond milk, chia seeds, sugar substitute,
cinnamon and protein powder in a mason jar. Let sit overnight. Eat warm or cold in
the morning.
Calories: 290 Protein: 25 g Net Carbs: 17.5 G Fat: 11 g Fiber: 9 g
Paleo Pancakes Serves 1

Ingredients:
- 1 Banana
- 2 Whole Eggs
Method:
Blend together the banana and eggs. Pour the mixture onto a greased skillet and
cook both sides.
Proats (Protein Oats) Serves 1

Ingredients: - 1 Scoop Protein Powder
- 1/3 Cup Oats - 1 tbsp Almond or - Cinnamon to Taste
- 1 Cup Water Peanut Butter - Stevia to Taste
Method:
Cook the oats in the water. Once heated, stir in the protein powder and almond or
peanut butter with cinnamon and Stevia.
52
Breakfast
Protein Pancakes Protein Shake

Serves 1 Serves 1
- 1/2 Scoop Protein - 1/4 Banana - 2 Cups Ice - 1/2 tbsp Almond
Powder - 2 - 3 tbsp Almond or - 1 Cup Water Butter
- 1/4 Cup Oats Coconut Milk
- 1 1/2 Scoops Protein - 1/2 Cup Blueberries
- 1 Egg - Sugar-free jam to
taste Powder
Method: Method:
In a small blender, process all ingredients Blend all of the ingredients together until
except for jam until smooth. Adjust milk as smooth.
needed. Coat a nonstick pan with cooking spray
and drop batter by the rounded tablespoon
onto heated pan. Cook about 2 minutes per side,
or until golden.
53
Breakfast
Protein Silver Dollar Pancakes Serves 1

Ingredients: Topping
- 3 Egg Whites - 1 tbsp Flax
- 1 Scoop Protein Powder - 2-4 tbsp Almond Milk - 1/4 Cup Blueberries, Warmed
- 1/8 Cup Oat Flour & Stirred with
1 tsp Stevia
Method:
Mix all of the ingredients together. Cook several silver dollar sized pancakes on a nonstick skillet coated
with coconut oil spray. Heat the blueberries and stevia over low heat or in microwave. Pour over the top.
54
Breakfast
Pumpkin Protein Pancakes Serves 2
Ingredients:
- 1 Scoop Vanilla Protein - 1/4 Cup Canned Pumpkin - 1 tsp Sugar Substitute
Powder - 1/2 Cup Egg Whites - 2 tbsp Almond Butter
- 1/3 Cup Old-Fashioned Oats - 1/2 tsp Cinnamon
Method:
Blend all of the ingredients together. Spray a medium-sized skillet with nonstick spray. Put the skillet on
medium heat. Pour the batter in. Once you see tiny bubbles appear on the top of the pancake, flip. When each
side is golden brown, the pancake is ready to be served. Top with almond butter.
Calories: 266 Protein: 20.5 g Net Carbs: 13 g Fat: 12 g Fiber: 7 g
55
Breakfast
Scrambled Veggie Eggs Serves 1
Ingredients:
- 3 Egg whites - 1 Cup Spinach - 1 Roma Tomato,
- 1 Whole Egg - 1/4 Cup Onion, Chopped Diced
- 1/4 Cup Bell Pepper, Chopped
Method:
Scramble the egg whites and whole egg together with fresh spinach, onion, bell pep-
pers and Roma tomato. Cook until done.
Toast & Egg Whites Serves 1

Ingredients:
- 1 Slice Ezekiel Bread, Toasted - 1 tsp Sugar-free Jam
- 1 1/2 tbsp Almond Butter - 3 Egg Whites
Method:
Toast the Ezekiel Bread. Spread almond butter on top. Add sugar-free jam, if de-
sired. Scramble egg whites. Serve with toast on the side.
Turkey Bacon Pancakes Serves 1

Ingredients:
- 2 Slices Nitrate-Free - 1 Whole Egg - 1/2 tsp Baking Powder
Turkey Bacon - 1 Egg White - Pinch of Stevia
- 1 Small Banana - 2 tbsp Coconut Flour - Pinch of Salt
Method:
Cook the turkey bacon in the microwave and set aside. Blend banana, coconut flour, ste-
via, egg and egg white, baking powder and a pinch of salt. Pour the batter into 2 bacon
sized stripes onto a hot, non-stick griddle. Press the bacon down on the batter. Cover
with the remaining batter. Flip and cook through.
56
Breakfast
Snickerdoodle Muffins Serves 3, Eat 2
Ingredients: - 12 TBS zero-calorie Filling

- 1 Scoop Vanilla Protein Powder sweetener
- 1/4 Cup Canned Pumpkin - 1 tsp Baking Powder - 3 tbsp Low-Fat Cream Cheese,
- 4 tbsp Almond Butter - 1 tsp Baking Soda Softened
- 1/4 Cup Liquid Egg Whites - Pinch of Salt - 2 tbsp Almond Milk
- 1 6” Ripe Banana - 1 tsp Cinnamon - 2 tbsp Vanilla Protein Powder
- 1/2 tsp Vanilla Extract
- 2 Packets Stevia
Method:
Preheat oven to 350°F. Add all muffin ingredients to a small blender and process for 5 seconds, or until
smooth. Whisk together the filling ingredients. Coat 6 foil muffin cups with cooking spray and fill batter
1/2 full. Drop filling into the center of each by the rounded teaspoon and press lightly. Cover with remain-
ing batter. Bake 17-18 minutes or until set.
Calories (2): 260 Protein: 20 g Net Carbs: 12 g Fat: 14.6 g Fiber: 4 g
57
Breakfast
Zucchini Fritters with Tzatziki Serves 1

Ingredients: Tzatziki Sauce
- 3 Medium Zucchini - 1 tbsp Coconut Flour
- 1 tsp Salt - 1/2 tsp Baking Powder - 1/3 Cup Nonfat Greek Yogurt
- 1 Green Onion, Chopped - 1/4 Cup Low Fat Feta, - 1 Small Persian Cucumber,
- 1 Egg Smashed with a fork Chopped
- 1 Garlic Clove, Minced (or Sub Parmesan) - 2 tbsp Fresh Dill
- 1/4 tsp Garlic Powder
- Juice of 1 Lemon
Method:
Shred the zucchini with a cheese grater. Place the shreds in a strainer, sprinkle with salt and let sit
for 15 minutes. Mix up the tzatziki sauce by stirring together all of the ingredients. Place in the fridge.
Squeeze out all the liquid from the zucchini using a cheesecloth or a kitchen towel. Use your muscles and
really squeeze: You want zero liquid left! Place in a bowl and stir in the green onion, egg, garlic, flour,
baking powder and cheese. Incorporate everything well. Heat up a skillet with cooking spray before shap-
ing the fritters into 6 patties and dropping them in. Cook them approximately 5 minutes per side, or until
cooked through and lightly browned. Serve with the tzatziki.
58
Lunch
59
Lunch
Black Bean Soup with Chicken Serves 2
- 2 Cloves Garlic - 1/2 tsp Garlic Powder
Ingredients: - 1 Celery Stalk, Sliced - 1/2 tsp Chili Powder
- 1 Can Black Beans - 4 oz Chicken, Cooked - 2 Slices Avocado
- 1/2 Yellow Onion - 1 Cup Chicken Broth
Method:
‘ the yellow onion and garlic with cooking spray.
Drain 1 can of black beans. Saute
‘
Add in celery and saute 1 minute. Add in the chicken broth and the beans. Add garlic
powder and chili powder. Simmer for 10 minutes. Pulse blend until it starts to smooth
out a bit. Toss in cooked chicken. Top with avocado.
Buffalo Turkey Burger Serves 1

Ingredients:
- 2 Butter Lettuce Leaves - 2 tbsp Blue Cheese
- 1 Lean Turkey Patty - 4 4” Celery Stalks
- 1 tbsp Buffalo Hot Sauce - 2 tbsp Low-Fat Ranch Dressing
Method:
Use the Butter Lettuce Leaves as the bun and grill up lean turkey patty. Top with
buffalo hot sauce and blue cheese. Serve with celery stalks and low-fat ranch
dressing on the side.
Calories: 269 Protein: 28 g Net Carbs: 7 G Fat: 15 g Fiber: .5 g
Chicken Patty with Guacamole Serves 1

Ingredients: - 1 Tomato Homemade Guacamole
- 1 Frozen Chicken Patty - 1 Pickle - 1 Small Ripe Avocado
- 2 Butter Lettuce Leaves - 3 TBS prepared guacamole - 1 tbsp Lime Juice
- Pinch Garlic Powder
Method: - Pinch Salt
Heat the chicken patty using a BBQ or skillet over the stove until cooked through.
Assemble the guacamole by smashing the avocado with a fork and stirring in remain-
ing ingredients. Using the lettuce as the bun, layer with the patty, 3 TBS guacamole,
tomato and pickle. Serve with unlimited celery and cucumbers, if desired.
60
Lunch
Chicken Quesadillas Chicken Salad Wraps

Serves 1 Serves 2 (Makes 6, Eat 3)
Ingredients:
- 1/2 Pound Boneless, Skin - 1 Packet Sugar
Ingredients: less Chicken Tenders Substitute
- 3 oz Cooked Chicken, - 1 Low Carb Tortilla - 1 Clove Garlic, Minced - 1 tbsp Greek Yogurt
Chopped - 2 tbsp Salsa - 1 tbsp Natural Peanut - 1/2 Red Apple, Chopped
- 1/4 Cup Shredded Low - 2 tbsp Fat-Free Butter - 2 Celery Stalks,
Fat Cheese Organic Greek Yogurt - 2 tbsp Unsweetened Chopped
- 1 tbsp Cilantro
Coconut Milk - 6 Leaves Iceberg
- Pinch of Cayenne Pepper Lettuce
- 1/2 Green Onion, Chopped - 2 tbsp Peanuts,
Chopped
Method: Method:
Coat a pan with cooking spray over medium ‘
Heat the garlic in a skillet coated with cooking
heat. Lay down tortilla and top with chicken, spray for 1 minute. Add the chicken and Saute
cheese and cilantro. Cook until cheese has melt- for 2 minutes. Add in the peanut butter, milk,
ed. Top with salsa and Greek yogurt. cayenne and sugar substitute and cook until no
longer pink. Set aside to cool. Stir in the yogurt,
apple, celery and green onion. Chill. Spoon it into
lettuce leaves. Sprinkle with chopped peanuts.
61
Lunch
Cobb Salad Serves 1
Ingredients: - 1 Roma Tomato Homemade Balsamic Dressing
- 3 oz Chicken Breast - 1/8 Avocado - 1½1/2 tbsp balsamic vinegar
- 1 Hardboiled Egg - 1 Slice Turkey - 2 tsp Dijon or honey mustard
- 3 Cups Romaine Lettuce Bacon - 1 tsp Olive Oil
- Pinch Garlic Powder
Method: - Pinch Stevia
Chop the salad ingredients. Stir dressing
ingredients together. Add the chicken, lettuce, egg and tomato to a large bowl and
toss in the dressing. Top with bacon and avocado.
Cucumber Salad Serves 1

Ingredients: - 1 Small Carrot - Stevia
- 1 Medium Cucumber - 2 tbsp Red or Rice - 3 oz Chicken or Fish
- 1/2 Red Bell Pepper, Chopped Wine Vinegar - 1 Slice Avocado
- 1 Green Onion - 1 tsp Sesame Oil - 1/2 tsp Toasted Sesame
- Garlic Powder Seeds
Method:
Slice the cucumber, bell pepper and green onion and add to a bowl. Shred the carrot
into the bowl. In a small bowl, stir together the vinegar, sesame oil, garlic powder and
stevia, then toss into the salad. Top with chicken or fish, avocado and sesame seeds.
Dijon Chicken Salad Serves 1

Ingredients: Homemade Honey Balsamic
- 1 Persian Cucumber Dressing
- 3 oz Chicken Breast, - 1 Tomato
Cooked & Chopped - 3 Baby Carrots - 1½1/2 tbsp balsamic vinegar
- 2 Cups Romaine Lettuce - 1/8 Cup Chickpeas - 2 tsp Dijon mustard
- 1 tsp Olive Oil
- 1 tsp Honey
Method:
Stir the dressing ingredients together. In a separate large bowl, add the chicken,
lettuce, cucumber, tomato, carrots, chickpeas. Toss with the dressing, and serve.
62
Lunch
English Muffin Pizzas Festive Turkey Salad

Serves 1 Serves 4
Ingredients:
- 2 Cloves Garlic, Minced - 1/2 tsp Chili Powder
Ingredients: - 2 tbsp Olive Oil - 8 Cups Mixed Salad
- 1 English Muffin - 3 oz Grilled Chicken - 1 lb Lean Ground Turkey Greens
- 2 tbsp Low-Sugar - 1 oz light Mozzarella - 1/4 Cup Onions, Chopped - 2 Cups Black Beans,
Marinara Sauce - 1 tsp Paprika Drained
- 1 tsp Garlic Powder - 4 Roma Tomatoes,
- 1/2 tsp Cumin Chopped
- Salt & Pepper
Method:
Method: Heat the garlic in a pan coated with cooking
Assemble like 2 mini pizzas and bake for 10 spray for 2 minutes. Add the olive oil and on-
‘
minutes at 375° F. ions and saute for 1 minute. Add the turkey and
brown with all of the spices. cook for about
8 minutes. Plate up the lettuce and spoon the
beans and tomatoes on top. Spoon the turkey
meat on top of that. Season with salt and
pepper.
63
Lunch
Grilled Chicken Salad Serves 1
Ingredients:
- 2 Cups Romaine or Spinach - 1 Tomato - 2 tbsp Low-Fat
- 3 oz Grilled Chicken - 3 Baby Carrots Vinaigrette
- 1 Persian Cucumber - 1/3 Cup Chickpeas
Method:
Toss everything together. Then toss in the low fat vinaigrette.
Grilled Chicken Taco Serves 1

Ingredients:
- 3 oz Chicken Breast - 1 Tomato, Chopped
- 1 Corn Tortilla - Fresh Cilantro
- 1/4 Cup Black Beans - 1 Slice Avocado, Chopped
Method:
Grill the chicken breast to cook. Toss the grilled chicken with the black beans,
tomato, fresh cilantro and avocado. Spoon into a corn tortilla.
Grilled Chicken Wrap Serves 1

Ingredients:
- 3 oz Chicken - 1 tbsp of Mustard
- Lettuce Leaves - 1/4 Avocado
- 1 Slice of Tomato
Method:
Wrap the chicken inside of the lettuce leaves with the tomato, mustard and avo-
cado.
64
Lunch
Grilled Shrimp Salad Serves 2
Ingredients:
- 2 Cups Salad Greens - 1/2 1 Bell Pepper, Chopped - 2 tbsp Low-Fat Dressing
- 1 Cup Cucumbers, Sliced - 1 Big Slice Avocado - 4 oz Grilled Shrimp
Method:
Toss the salad greens, sliced cucumbers and bell pepper with the low fat dressing. Add the grilled shrimp
and avocado.
65
Lunch
Healthy Meatloaf Island Turkey Burger

Serves 2 Serves 1
- 1/2 lb Ground Turkey - 1/4 Cup Onion, Chopped - 2 Butter Lettuce Leaves - 1 Lean Turkey Patty
- 1 Egg - 1/4 Cup Dry Oats - 1 Ring Pineapple - 2 Cups Green Veggies
- 1/2 Cup + 2 tbsp Salsa - 1-2 tsp Mrs. Dash - 1 tbsp Gluten-free (Broccoli, Green Beans,
- 1/8 Cup Red Bell Chipotle Seasoning Teriyaki Sauce or Zucchini)
Pepper, Chopped - 2 tsp Garlic, Minced
- 1/3 Cup Carrot, Shredded - 1 tbsp Onion Flakes
Method: Method:
Preheat oven to 350° F. Combine turkey, egg, BBQ or cook turkey patty in a skillet with cook-
salsa, peppers, onion, carrot, oatmeal, garlic, ing spray, about 4 minutes per side until cooked
spices and onion flakes until well mixed. Place through. Layer the burger between lettuce
into a loaf pan firmly. Spoon the salsa on leaves with the pineapple ring and drizzle with
top. Place in the oven to bake for 25 minutes teriyaki sauce. In a skillet coated with cooking
or until cooked through. Serve with a side of spray, saute‘ the veggies until tender, about 3
strawberries. minutes. Season with salt, pepper and garlic
powder, if desired.
66
Lunch
Italian Tuna Salad & Fruit Serves 1
Ingredients:
- 1 Can Tuna, Drained - 2 tbsp Light Italian - 1/4 Cup Onion, Diced
- 3 Olives, Sliced Dressing - 1 Orange
- 1/4 Cup Red Bell Pepper, Diced
Method:
Toss all of the ingredients. Eat the orange on the side.
Lemon Blueberry Yogurt Parfait Serves 1

Ingredients:
- 8 oz Plain Fat-Free Greek - 2 tsp Sugar Substitute - 1/2 tsp Lemon Zest
Yogurt - 1 tbsp Lemon Juice - 1 Cup Blueberries
- 1/8 Cup Slivered Almonds
Method:
Mix the plain fat-free Greek yogurt with the sugar substitute, lemon juice and
lemon zest. Layer in a glass cup with the blueberries and slivered almonds.
Calories: 284 Protein: 26 g Net Carbs: 26 G Fat: 7.5 g Fiber: 5 g
Panini & Veggies Serves 1

Ingredients:
- 3 oz Chicken - 1/2 Cup Fresh Spinach
- 2 tbsp Marinara Sauce - 1/4 Cup Low-Fat Cheese
- 1 100-Calorie Sandwich Thin
- 4 Stalks Celery
Method:
Layer the grilled chicken, marinara sauce, fresh spinach and low-fat cheese be-
tween a 100-calorie sandwich thin. Press in a panini press or cook stove top until
the cheese is melted and warm. Serve with celery on the side.
67
Lunch
Shrimp Ceviche with Chips Shrimp Quesadillas

Serves 2 Serves 1
- 1 Brown Rice Tortilla - 1 tbsp Fresh Jalapeno, - 10 Medium Cooked Shrimp, - 1 Low Carb Tortilla
Cut Into Triangles Chopped Chopped - 2 tbsp Salsa
- 1/2 lb Large Shrimp, - 1/4 Cup Red Bell - 1/3 Cup Shredded Cheese - 2 tbsp Fat-Free
cooked, Peeled & Chopped Pepper, Chopped - 1 tbsp Cilantro Organic Greek Yogurt
- 1/2 Cup Cherry - 1/2 tsp Garlic Powder
Tomatoes, Sliced - Juice of 1 Lime
- 1/4 Red Onion, Sliced - Salt & Pepper to
- 1/4 Cup Cilantro, Chopped Taste
- 1/2 Avocado, Chopped
Method: Method:
Preheat oven to 400° F. Spray the tortilla Coat a pan with cooking spray over medium heat.
triangles with cooking spray and sprinkle with Lay down tortilla and top with shrimp, cheese
salt and pepper. Bake for 6-7 minutes or until and cilantro. Cook until cheese has melted. Top
crisp and lightly browned. Stir ceviche ingre- with salsa and Greek yogurt.
dients together in a bowl. Refrigerate before
serving. Dish into two bowls and Divide the
chips.
68
Lunch
Skinny Fajitas Spinach Salad

Serves 1 Serves 1
- 4 oz Chicken - 1/4 Cup Salsa - 2 Cups Spinach - 1/2 Cup Bell Pepper,
- 1 Small Bell Pepper, - Spices to Taste - 1/2 Cup Raspberries Sliced
Sliced into strips - 2 tbsp Guacamole - 1 tbsp Walnuts or - 3 oz Chicken
- 1/2 Cup Onions, Sliced pecans, Chopped - 2 tbsp Low-Fat
Vinaigrette
Method: Method:
Stir the raw chicken and bell pepper with the Toss the spinach with the raspberries, chopped
onions in a pan coated with cooking spray. Once walnuts or pecans and sliced bell pepper. Top
soft, stir in the salsa and spices. Plate the with the grilled chicken. Drizzle low-fat vinai-
chicken and veggies and serve with guacamole. grette on top.
69
Lunch
Superfood Cabbage Salad Serves 4

Ingredients: Cabbage Cole Slaw
- 2 Cups Romaine Lettuce - 1 Cup Cooked Quinoa
- 1 Cucumber, Chopped - 12 oz Grilled Chicken - 2 Cups Shredded Purple Cabbage - 1 tbsp Tahini
- 2 tbsp Apple Cider Vinegar - 1 tsp Stevia
- 20 Large Olives - 1 Lemon, Sliced - 2 tbsp Nutritional Yeast - 1 tbsp Lemon Juice
(optional) - 1 tsp Low-Sodium Tamari
Directions: Toss all ingredients together.

Let sit several hours to overnight.
Method:
Toss the cabbage cole slaw with the remaining ingredients. Top with chicken. Squeeze each of the four
plates with a wedge of lemon.
Calories: 320 Protein: 32 g Net Carbs: 21 g Fat: 11.5 g Fiber: 6.1 g
70
Lunch
Tuna Salad Wraps Serves 1
Ingredients:
- 1 Can Tuna in Water, Drained - 1/4 Cup Bell Peppers, Chopped - Spices To Taste
- 1 tbsp Mustard - 1 tbsp Onion, Diced - 4 Lettuce Leaves
- 1/4 1 Avocado - Salt & Pepper To Taste - 1/2 Cup Blueberries
Method:
Mix the drained tuna with mustard, avocado, chopped bell peppers and onion. Season
with spices, salt and pepper. Lay into 4 lettuce leaves. Serve with blueberries on the
side.
Turkey Salad Serves 1

Ingredients:
- 2 Cups Romaine Lettuce - 1/4 Cabbage, Sliced - 1/4 Cup Celery, Sliced
- 1/4 Cup Green Peppers, - 2 tbsp Light Balsamic - 1/4 Cup Carrots, Sliced
Sliced Salad Dressing - 3 oz Turkey Breast,
Sliced
Method:
Combine the romaine lettuce, carrots, green peppers, cabbage, and celery. Toss with a
light balsamic salad dressing and sliced turkey breast.
Turkey sandwich Serves 1

Ingredients:
- 1 100-Calorie Sandwich Thin - 1 Lettuce Leaf - 2 Handfuls Carrot,
Bread - 3 oz Low-Sodium Deli Celery, & Cucumber sticks
- 1 Tomato slice Turkey - 1 tbsp Low-Fat Salad
- 2 tsp Mustard Dressing
Method:
Use a 100-calorie sandwich thin bread to make a turkey sandwich filled with
low-sodium deli turkey, mustard, tomato, and lettuce. Serve with the carrot,
celery, and cucumber sticks dipped in low-fat salad dressing.
71
Lunch
Veggie Chicken Pizza Serves 1
Ingredients:
- 1 Low Carb Pita - 1/4 Cup Low-Sugar Marinara - 1/2 Cup Broccoli, Chopped
- 3 oz Cooked Chicken Breast Sauce - 4 Olives, Sliced
- 1/4 Cup Low-Fat Mozzarella - Pinch of Cayenne Pepper
Method:
Preheat oven to 400° F. Assemble the pizza with the sauce, chicken, broccoli, and olives. Sprinkle cheese and
cayenne pepper on top. Bake for 10 minutes.
72
Dinner
73
Dinner
Asian Lettuce Wraps Asian Salmon

Serves 1 Serves 1
- 1 tbsp Sesame Oil - 1 Green Onion, Chopped - 3 oz Wild Salmon - 1 Small Sweet Potato
- 2 Cloves Garlic - 1/2 Cup Zucchini, - 1 tbsp Gluten-Free - Cinnamon & Stevia to
- 4 oz Ground 99% Lean Shredded Teriyaki Sauce Taste
Turkey - 2 tbsp Tamari - 1 tbsp Tamari - 2 -3 Cups Mixed
- Lettuce Leaves or Bragg’s Aminos or Bragg’s Aminos Veggies
- 1 Baby Carrot, Grated - 1 Garlic Clove, Minced
Method: Method:
In a pan coated with cooking spray, add sesa- Marinate the salmon in the teriyaki, tamari and
me oil and saute the chopped cloves of garlic garlic for 2 hours to overnight. Cook the salmon
with the ground‘ 99% lean turkey. Toss in green over a hot BBQ (about 4 minutes per side), or broil
onion, shredded zucchini and tamari or Bragg’s for about 8 minutes, rotating pan once. Wash and
aminos. Once cooked through, place in lettuce poke holes in the sweet potato and wrap in a
damp paper towel and microwave for 5 minutes,
leaves to serve. Top with the grated baby
or until soft. Open and mash the center with the
carrot.
cinnamon and stevia. Serve with raw or steamed
veggies such as broccoli, cucumber, zucchini or
bell pepper.
74
Dinner
Cauliflower Fried Rice Chicken & Tropical Salsa

Serves 1
Stuffed Portabella
Serves 1
- 1 Cup Cauliflower - 1/4 Bell Pepper, - 2 Medium Portabella - 3 oz Fruit Salsa
- Garlic Powder to Taste Chopped Mushrooms - 1/4 Cup Bell Pepper,
- 1 Whole Egg - 1 Green Onion, Chopped - 3-4 oz Grilled Chicken Chopped
- 2 Egg Whites - 1/2 Cup Mushrooms,
- 2 tsp Sesame Oil Sliced
- 2 Garlic Cloves - 3 tbsp Tamari
or Bragg’s Aminos
Method: Method:
Roast the cauliflower florets sprinkled with garlic Preheat oven to 400° F. Spray a glass dish with
powder in the oven at 400° F for 12 minutes. Let cool.
PAM. Lay the mushrooms inside. Place half the
“Rice” them in a food processor (or by fine chopping0 until
chicken between each one and top each with the
they look like rice). Set aside. In a nonstick pan coated
with cooking spray, cook the egg and egg whites. Remove
salsa and bell pepper. Bake for 15 minutes.
them from the pan and add the sesame oil. Saute ‘ garlic,
bell pepper, green onion and mushrooms. Drizzle in the
tamari or Bragg’s Aminos. Add the eggs back in to combine.
Serve over the “rice.”
75
Dinner
Chicken Stuffed Crock-pot Salsa Chicken

Portobello Mushrooms Serves 4
Serves 1
- 2 Portobello Mushrooms - 8 Kalmamata Olives, - 4 Chicken Breasts - 4 Low Carb Tortillas
- 4 oz Cooked Chicken Sliced - 1 16oz Jar of Salsa - 1 Cup Lettuce,
Sausage - 1 Handful Spinach - 1 tsp Garlic Powder Shredded
- 1 tsp Coconut Oil - 1/2 tsp Mrs. Dash - 1 Avocado, Sliced
- 1/3 Cup Onions Garlic & Onion
Seasoning
Method: Method:
Preheat Oven to 400° F. Remove the stems from Place chicken, salsa and garlic powder into a
the mushrooms. Rinse and pat completely dry. crockpot and cook for 4-6 hours on medium. Shred
Saute‘ the onion in a small pan over medium-high chicken with using two forks. Divide among 4
heat with coconut oil cooking spray. Remove tortillas and sprinkle with lettuce and top each
when they’re caramelized. Sprinkle your sea- with avocado slices.
soning into the mushrooms and fill each with
the chicken, spinach, olives and onions. Top with
more olives. Bake for 15 minutes.
Calories: 300 Net Carbs: 7 g Fiber: 2.6 g Calories: 280 Net Carbs: 11 g Fiber: 16 g
76
Dinner
Curried Spinach and Chicken Serves 2
Ingredients:
- 1 tbsp Olive Oil - 6 oz Boneless Skinless - 3 tbsp Curry Powder
- 1/2 Cup Vidalia Onion, Chopped Chicken Breast, Cubed - 3/4 Cup Light Coconut Milk
- 2 Cloves Garlic, Chopped - 4 Cups Spinach From a Can
- Pinch of Cayenne Pepper - 1/2 Cup Chickpeas - 1/2 Cup Red Bell Pepper,
Chopped
Method:
‘
Heat the oil in a large pan over medium-high heat. Add the onions and saute until golden (about 7 minutes).
Stir in the curry powder, garlic, and cayenne pepper. Stir 1 minute. Add the chicken pieces and saute‘ until
lightly browned but not cooked through. Add the spinach and let it wilt (about 3 minutes). Stir in the chick-
peas and coconut milk. Continue stirring until warmed. Toss in the bell pepper and serve in a bowl..
77
Dinner
Fish & Veggies Serves 1
Ingredients:
- 4 oz Broiled white Fish - 2 Cups Green Veggies such as - 1/2 tsp Mrs. Dash Seasoning
such as Halibut, Tilapia, Broccoli, Asparagus, or Green - 1/4 Cup Quinoa or Brown Rice
or Mahi Beans - 1/2 tbsp Olive Oil
Method:
‘
Broil a white fish such as halibut, tilapia or Mahi Mahi. Saute 2 cups of green veggies such as broccoli, aspar-
agus, or green beans in olive oil and Mrs. Dash seasoning. Serve with quinoa or brown rice on the side.
78
Dinner
Greek Tomato Chicken Serves 4
Ingredients:
- 1 lb Boneless, Skinless - 1 28 oz Can Crushed Tomatoes - 8 Kalmamata Olives, Chopped
Chicken Breast with Basil - 10 Fresh Basil Leaves
- 1/2 Cup Low-Fat Feta Cheese - Salt & Pepper
Method:
Preheat oven to 350° F. Pour half of the crushed tomatoes in a baking dish. Lay chicken on top. Cover with
the remaining tomatoes. Sprinkle the feta and olives on top. Bake for 30 minutes or until chicken is cooked
through. Season with salt and pepper. Tear up the basil leaves and sprinkle on top. Serve with steamed
broccoli on the side.
Calories: 252 Protein: 31 g Net Carbs: 12 g Fat: 7.5 g Fiber: 4.8 g
79
Dinner
Grilled Dijon Chicken Grilled Meat & Salad

With Veggies & Quinoa Serves 1
Serves 1
- 1 Chicken Breast - 1 tbsp Lemon Juice - 3 oz Lean Sirloin - 2 Cups Mixed Green
- 1½1/2 tablespoons low- - 1/4 tsp Garlic Powder Steak or Chicken Salad
fat vinaigrette - 1/2 Cup Cooked Quinoa - Mrs. Dash to Taste - 1/4 Avocado
- 2 tbsp Dijon Mustard - 1 Cup Steamed - Salt & Pepper to Taste - 2 tbsp Low-Fat
Broccoli Dressing
Method: Method:
Marinate the chicken, vinaigrette, mustard, Broil or grill the lean sirloin steak or chicken
lemon juice and garlic powder for 4 hours. Cook seasoned with Mrs. Dash, salt and pepper. Serve
the chicken over a BBQ (about 4 minutes per with a mixed green salad with avocado and low-
side) or coat a skillet with cooking spray and fat dressing.
sear both sides over high heat. Reduce to medium
heat, drizzle with marinade, and cook for about
3 minutes per side, or until cooked through.
Serve with quinoa and broccoli.
80
Dinner
Halibut Salad Hawaiian Pizza

Serves 1 Serves 1
- 3 oz Halibut Filet - 1/4 Cup Bell Peppers, - 1 Low Carb Pita - 4 Pineapple Tidbits
- 1 tbsp Mrs. Dash Chopped - 1/4 Cup Low-Sugar - 1/4 Cup Mozzarella,
Seasoning - 4 Cherry Tomatos Marinara Sauce Low-Fat
- 2 Cups Red Leaf Lettuce - 1 Cup Snow Peas - 3 oz Deli Ham - Pinch Cayenne Pepper
- 1/3 Cup Mushrooms, - 1 Persian Cucumber,
Sliced Chopped
Method: Method:
Method: Sprinkle seasoning over fish and either Preheat oven to 400° F. Assemble the pizza with
BBQ (3-4 minutes per side) or bake at 350°F for sauce, ham, pineapple and cheese. Sprinkle with
12 minutes, or until cooked through. Toss salad cayenne pepper. Bake for 10 minutes.
together with dressing (refer to p.62 for Home-
made Balsamic Dressing REcipe), and serve.
81
Dinner
Island Spiced Pork with Veggies Serves 2
Ingredients: - 1/4 Cup Green Onion, Chopped

- 2 4oz Boneless Loin Pork - 1/8 tsp Cayenne Pepper - 1 tbsp Fresh Lime Juice
Chops - 2 tsp Olive Oil - 1 Small Jalapeno Pepper,
- 2 tbsp Jerk Seasoning - 1/2 Cup Pineapple Tidbits Seeded & Chopped
- 1/2 tsp Salt - 1/2 Cup Mango, Chopped - 2 Cups Broccoli, Steamed
Method:
Sprinkle pork with seasoning, salt and cayenne on both sides. Heat a nonstick skillet with 1 teaspoon oil
over medium-high heat. Add pork to pan and cook 4 minutes per side, or until cooked through. Remove from pan
and tent with foil. Add remaining oil into pan with the pineapple, mango, onion, lime juice and jalapeno and
sauté for 3 minutes. Spoon fruit over pork and serve with 1 cup of broccoli.
82
Dinner
Lettuce Burger Roll-Ups Serves 1
Ingredients: - 1 Roma Tomato, Chopped

- 1 Frozen Turkey Burger - 1 tbsp Guacamole - 2 Lettuce Leaves
Patty - 1 tbsp Hummus - 1 Stalk Celery, Chopped
Method:
Grill turkey patty or heat in a skillet over medium-high heat until cooked through. Slice into strips and
lay across lettuce leaves. Top with guacamole and hummus. Sprinkle with tomato and celery.
83
Dinner
Microwaved Pesto Salmon Serves 1
Ingredients:
- 3 oz Wild Salmon - Garlic Powder - Garlic Salt to Taste
- 1 tbsp Pesto Sauce - Salt & Pepper to Taste - 2 Cups Broccoli
Method:
Spoon the pesto sauce (drained of excess oil) over the wild salmon with garlic powder, salt and pepper.
Place in a microwave safe bowl and cover with plastic wrap. Microwave for 3-4 minutes or until no longer
deep pink. Preheat oven to 400° F. Spray the raw broccoli with cooking spray and sprinkle with garlic salt
and pepper. Roast for 12 minutes. Serve the broccoli on the side.
84
Dinner
Pork Tenderloin Rosemary Chicken

Serves 3 Serves 1
- 12 oz Lean Pork - 1/2 tsp Salt - 1 Boneless, Skinless - 1 tbsp Lemon Juice
Tenderloin - 3 Cups Broccoli or Chicken Breast - Pinch Cayenne
- 2 tbsp Olive Oil Cauliflower - Salt & Pepper to taste Pepper (Optional)
- 3 tbsp Jerk Seasoning - Pinch Salt - 1 Garlic Clove, Minced - 1/4 tsp Garlic Powder
or Mrs. Dash - 3/4 Cup Quinoa, Cooked - 1 tbsp Olive Oil - 1/4 Cup Brown Rice
- 2 tsp Fresh Rosemary, - 1 Large Zucchini,
Minced Sliced in Half
Method:
PREHEAT OVEN TO 400°°F. RUB TENDERLOIN WITH 1 TBS Method:
OLIVE OIL AND SPRINKLE ALL SIDES WITH SEASONING AND
SALT. HEAT REMAINING OIL IN A LARGE SKILLET OVER MARINATE THE CHICKEN WITH THE GARLIC, GARLIC POWDER,
MEDIUM-HIGH. SEAR THE TENDERLOIN BY HEATING ALL OLIVE OIL, ROSEMARY, LEMON, SALT AND PEPPER FOR 2-4
SIDES FOR 30 SECONDS. TRANSFER TO A BAKING DISH, HOURS. PREPARE A BBQ AND GRILL THE CHICKEN (ABOUT 4
COVER WITH FOIL, AND BAKE FOR 20-25 MINUTES OR UNTIL MINUTES PER SIDE, OR UNTIL COOKED THROUGH). OR, COAT A
COOKED THROUGH (DON’T OVERCOOK OR IT’LL BE DRY). LAY PAN WITH COOKING SPRAY AND ADD THE CHICKEN AND MAR-
BROCCOLI OR CAULIFLOWER FLORETS ON A BAKING SHEET. INADE AND COOK FOR 4 MINUTES PER SIDE OR UNTIL JUICES
COAT WITH COOKING SPRAY. SPRINKLE WITH SALT. BAKE NO LONGER RUN PINK. GRILL THE ZUCCHINI UNTIL TENDER,
FOR 12 MINUTES AT 400. DIVIDE PORK AND SERVE WITH OR BROIL FOR 4 MINUTES ON A MEDIUM RACK. SERVE WITH
VEGGIES AND ¼ CUP COOKED QUINOA. QUINOA OR RICE.
85
Dinner
Salmon, Brown Rice Salmon Topped

& Asparagus With Fruit Salsa
Serves 1 Serves 2
Ingredients:
Ingredients:
- 8 oz Salmon - Cauliflower Mashed
- 4 oz Grilled Salmon - Salt & Pepper to
- 3 tbsp Jarred or Fresh Potatoes or 2 Cups
- 1/4 Cup Brown Rice Taste
Fruit Salsa Steamed Broccoli
- 8 oz Asparagus - Pinch of Garlic Powder
- 1/2 tsp Butter Extract - 1/4 Cup Plain Greek
Yogurt
Method:
Method: Preheat oven to 450° F. Season the salmon with
salt and pepper. Place salmon, skin side down, on
Rub both sides of the salmon with salt and a non stick baking sheet or in a non-stick pan
pepper. Heat a BBQ and grill salmon 3-4 minutes with an oven-proof handle. Bake for 12-15 min-
per side or to desired temperature. Sprinkle utes or until cooked through. Top each with the
asparagus with salt, pepper and garlic powder. salsa. Serve with cauliflower mashed potatoes
Place in a grilling basket or in tin foil and or 2 cups steamed broccoli. To make cauliflower
cook on a BBQ for 8-9 minutes or until slightly mashed potatoes, steam a head of cauliflower.
tender. Serve with brown rice on the side. Whip the florets in a food processor with salt,
pepper, plain Greek yogurt and butter extract.
Calories: 258 Net Carbs: 14 g Fiber: 5.1 g Calories: 301 Net Carbs: 13 g Fiber: 5 g
86
Dinner
Steak & Sweet Potatoes Teriyaki Salmon

Serves 1 Serves 1
- 3 oz Lean Steak (Fillet - 1/2 tsp Garlic Powder
- 2 tbsp Tamari - 1 tsp Honey
Mignon, Flank) - 1 Small Sweet Potato
or Bragg’s Aminos - Crushed Red Pepper
- Salt & Pepper, to Taste - 2 Cups Asparagus
- 1 Green Onion, Chopped - 1 Handful Green Beans,
- 1 Garlic Clove, Minced Steamed
Method: - 3 oz Salmon - 1 Cup Broccoli,
Season the steak with garlic powder, salt and - 1 tsp Sesame Oil Steamed
pepper. Prepare a BBQ and grill over medium heat
for 12-16 minutes (turning once) for a 1-1/4” cut (to
medium rare). Lay asparagus on foil and grill for 10
minutes or until tender. Or, preheat oven to 425°F.
In an oven-proof skillet, add a teaspoon of oil over Method:
medium heat. Place steak in pan and cook undis-
turbed for 4 minutes. Coat asparagus with cooking Marinate salmon in the Braggs, green onion,
spray and place around the steak in pan; bake in garlic, oil, honey and red pepper for 2 hours to
oven for 5-7 minutes. Remove. Let steak rest for 5 overnight. Cook the salmon over a hot BBQ (about
minutes before cutting. Poke holes in sweet potato. 3-4 minutes per side), or broil for about 8 min-
Wrap in a damp paper towel and microwave for 5-6 utes, rotating pan once.
minutes, or until soft.
87
Dinner
Teriyaki Tuna Tilapia, Brown Rice

Serves 1
& Asparagus
Serves 1
- 3 oz Fresh Tuna - 1 tsp Honey - 4 oz Tilapia - 8 oz Asparagus
- 2 tbsp Tamari - Crushed Red Pepper - Juice of 1 Lemon - 2 tsp Olive Oil
or Bragg’s Aminos - 1 Handful Green Beans, - 1/4 Cup Brown Rice - Garlic Powder to
- 1 tsp Sesame Oil Steamed Taste
- 1 Green Onion, Chopped - 1 Cup Broccoli,
- 1 Garlic Clove, Minced Steamed Method:
Preheat oven to 450°°F. Rub fish with 1 teaspoon
oil and sprinkle with garlic powder. Squeeze
Method: lemon juice over the top. Place inside sealed
Marinate tuna in the Braggs, green onion, garlic, aluminum foil. Place fish packet on a baking sheet
oil, honey and red pepper for 2 hours to over- and cook for 10 minutes. Rub remaining oil over
the asparagus. Slide rack out. Lay asparagus
night. Cook the tuna over a hot BBQ (about 3
on sheet and cook for 8-10 more minutes. Season
minutes per side), or broil for about 7 minutes,
with salt and pepper, if desired, and serve with
rotating pan once. rice.
88
Dinner
Tilapia Tacos Tuna Salad

Serves 2 Serves 1
- 6 oz Tilapia - 1 tbsp Cilantro - 1 Can Light Tuna in
- 1/2 tsp Garlic Powder - 3 tbsp Verde Salsa Water Dressing:
- 1/2 tsp Paprika - 1/2 Avocado - 1 Cup Romaine Lettuce
- 1 Small Roma Tomato, - 1 tbsp Mustard
- 1/4 tsp Chili Powder - 4 Corn Tortillas - 1 tbsp Aged Balsamic
- 1/2 tbsp olive Oil - Salt & Pepper to Sliced Vinegar
Taste - 1 Persian Cucumber, - 1 tsp Sriracha or Hot
Sauce
Chopped - 1/4 tsp Garlic Powder
- 1/4 Cup Onions, Sliced - Pinch Stevia
Method: - 10 Green Olives
Marinate the Tilapia in garlic powder, paprika,
chili powder and olive oil for 4 hours. Mash to- Method:
gether the cilantro, salsa and avocado and set
Drain the canned tuna. Toss the salad ingredi-
aside. Broil the tilapia for 6 minutes or until ents together. Top with the tuna. Mix the salad
cooked through. Serve inside the tortillas with dressing and drizzle on top.
the avocado and salsa.
89
Snacks
90
Snacks
Apple, Nut Butter & Egg Whites Serves 1
Ingredients:
- 1 Medium Apple - 3 Hard boiled Egg Whites
- 1 tbsp Nut Butter
Method:
Slice Apple. Eat with nut butter. Have egg whites on the side.
Apple Greek Yogurt Parfait Serves 1

Ingredients:
- 8 oz Plain Low-Fat - 2 tsp Sugar Substitute - 1 Small Apple, Chopped
Greek Yogurt - 1/2 tsp Nutmeg
- 1/2 tsp Cinnamon
Method:
Mix the low fat Greek yogurt with sugar substitute, cinnamon and nutmeg. Layer in
a glass cup with the chopped apple.
Banana, Nut Butter & Turkey Serves 1

Ingredients:
- 1 Small Banana - 3 Slices Lean Turkey
- 1 tbsp Nut Butter Breast
Method:
Eat a banana with nut butter. Eat turkey on the side.
91
Snacks
Banana & Nut Butter Serves 1
Ingredients:
- Small Banana - 2 tbsp Nut Butter
Method:
Eat a banana with nut butter.
Bento Box Serves 1

Ingredients:
- 8 Baby Carrots - 2 tbsp Hummus - 2 Hard boiled Eggs
- 2 Celery Stalks - 5 Olives - 1 Cup Strawberries,
Sliced
Method:
Pack up your favorite things in Tupperware or invest in a cute bento box.
Berries & PB Serves 1

Ingredients:
- 10 Strawberries - 1/4 scoop Protein Powder
- 1 tbsp Almond Milk - 1 tbsp Peanut Butter
Method:
Slice the strawberries. Toss in the protein powder. Microwave peanut butter and
almond milk for 20 seconds. Drizzle over top.
92
Snacks
Berries & PB with Turkey Serves 1
Ingredients:
- 2 oz Deli Turkey, Sliced - 1/4 Scoop Protein Powder - 1 tbsp Almond Milk
- 10 Strawberries - 1 tbsp Peanut Butter
Method:
Have turkey. Slice the strawberries and Toss in protein powder. Microwave peanut
butter and almond milk for 20 seconds. Drizzle over the top.
Blueberry Protein Smoothie Serves 1

Ingredients:
- 1 Cup Unsweetened Almond - 1 Scoop Protein Powder - 6 Almonds
Milk - 1/4 Cup Blueberries
Method:
Blend the almond milk, ice, protein powder, almonds and blueberries together until
smooth.
Brown Rice Cake, PB & Egg Whites Serves 1

Ingredients:
- 1 Brown Rice Cake - 1 tbsp Peanut Butter - 3 Hard Boiled Egg Whites
Method:
Spread the peanut butter on a rice cake. Eat the egg whites on the side.
93
Snacks
Cherries, Eggs, Celery & Hummus Serves 1
Ingredients:
- 1 Cup Cherries - 2 Hard boiled Eggs - 4 Celery Stalks
- 2 Hard boiled Egg Whites - 2 tbsp Hummus
Method:
Eat the celery with hummus and the rest of the ingredients on the side.
Chicken, Nuts & Berries Serves 1
Ingredients:
- 3 oz Grilled Chicken Breast - 2 tbsp Raw Almonds - 3/4 Cup Sliced
or Cashews Strawberries
Method:
Eat the grilled chicken breast (either leftovers or strips from the market) with
raw almonds or cashews and sliced strawberries on the side.
Chocolate Chia Seed Pudding Serves 2

Ingredients:
- 3/4 Cup Unsweetened - 1 Scoop Chocolate Protein - 1/4 Cup Chia Seeds
Coconut or Almond Milk Powder - 2 tbsp Sugar Substitute
- 1 tsp Vanilla Extract - 3 tbsp Unsweetened - Pinch of Cayenne Pepper
- 1 Cup Strawberries, Chopped Cocoa Powder - 1/8 tsp Sea Salt
Method:
Mix everything together and chill for 2 hours. Top with chopped strawberries.
94
Snacks
Chocolate Coconut Protein Shake Serves 1
Ingredients:
- Chocolate Protein Powder - 1/2 Cup Unsweetened Coconut - 2 tbsp Unsweetened
- 1/4 tsp Coconut Extract Milk Coconut Flakes
- 1/2 Cup Ice
Method:
Mix a chocolate protein powder (such as Vega) with unsweetened coconut milk, coco-
nut extract, stevia and unsweetened coconut flakes. Blend with ice until smooth.
Chocolate PB Protein Mug Cake Serves 1

Ingredients: - 2 tbsp Coconut Flour
- 1 Scoop Chocolate Protein - 1 tsp Stevia - 2 tbsp Applesauce
Powder - 1/2 tsp Baking Powder - 1/4 Cup Unsweetened
- 1 Egg White - 1 tsp Almond Butter Coconut or Almond Milk
Method:
Mix all of the ingredients together well. If it’s too thick, add another tablespoon
or two of milk. Spray a mug with PAM and pour the mixture in. Microwave for 1 1/2
minutes, Top with peanut butter.
Chocolate Stuffed Strawberries Serves 1

Ingredients:
- 8 Strawberries, Unstemmed - 1 Scoop Chocolate Protein - 1 tsp Nut Butter
& Hulled Powder - Pinch of Stevia
- 4 tbsp Almond Milk
Method:
Stir protein powder, almond milk, nut butter and Stevia together until it forms a
pudding-like consistency. Add more milk if needed. Fill each berry.
Calories: 289 Protein: 19 g Net Carbs: 13.5 G Fat: 15 g Fiber: 8.5 g
95
Snacks
Chocolate-Vanilla Cherry Protein Shake Serves 1
Ingredients: - 1/2 Scoop Vanilla Protein - 1/2 Cup Frozen
- 1/2 Scoop Chocolate Protein Powder Cherries
Powder - 3/4 Cup unsweetened Coconut - 2 tbsp Flax
- Stevia to Taste Milk - 1/2 Cup Ice
Method:
Blend the vanilla and chocolate protein powder with unsweetened coconut milk,
frozen cherries, stevia and flax with ice until smooth.
Cottage Cheese with Almond Butter Serves 1

Ingredients:
- 3/4 Cup Fat-Free Cottage - 1 tbsp Almond Butter - 1/4 Scoop Protein Powder
Cheese - Pinch of Stevia
Method:
Mix together the cottage cheese, almond butter, protein powder and a pinch of
stevia.
Cottage Cheese, Blueberries & Almonds Serves 1

Ingredients:
- 1/2 Cup Fat-Free Cottage - 1/2 Cup Blueberries - Pinch of Stevia, to Taste
Cheese - 2 tbsp Almonds (Optional)
Method:
Mix cottage cheese, berries, almonds and stevia together, and serve.
Calories: 292 Protein: 18.5 g Net Carbs: 19 G Fat: 14 g Fiber: 5 g
96
Snacks
Deviled Eggs Serves 2 (Makes 12, Eat 6)
Ingredients:
- 6 Hardboiled Eggs, Peeled and - 3 tbsp Greek Yogurt - Pinch Garlic Powder
Sliced in Half - Salt & Pepper to Taste - Pinch Paprika
- 2 tsp Mustard - 20 Baby Carrots
Method:
Remove the yolks. Smash them with the remaining ingredients. Spoon the mixture back
into the egg whites. Dust with more paprika. Serve with Baby Carrots on the side.
Double Chocolate Protein Shake Serves 1

Ingredients:
- 1 cup unsweetened coconut - 1 scoop chocolate protein - 1 TBS flax
or almond milk (carton) powder - 1 TBS cacao nibs (optional)
- 1½1/2 cups ice - 1 TBS cocoa powder
Method:
Add ingredients to a blender in the order listed above and blend until smooth.
Edamame, String Cheese & Strawberries Serves 1

Ingredients:
- 1/2 Cup Edamame - 1 Low-Fat String Cheese - 1 Cup Strawberries,
Sliced
Method:
Enjoy each component separately.
97
Snacks
Edamame, String Cheese, Apple & Crackers Serves 1
Ingredients:
- 1/2 Cup Edamame - 1 Low-Fat String Cheese - 4 Brown Rice
- 1 Medium Apple Crackers
Method:
Eat the cheese with crackers. Have an apple and edamame on the side.
Edamame, Turkey & Rice Cake Serves 1

Ingredients:
- 1/2 Cup Edamame - 1 Brown Rice Cake - 1 tsp Mustard
- 3 oz Turkey Breast
Method:
Spread the mustard on the rice cake and top with turkey. Have edamame on the side.
Egg salad Serves 1

Ingredients:
- 2 Eggs - Pinch of Salt - 1/2 Green Onion, Chopped
- 2 Egg Whites - Pinch of Garlic Powder - 1 Cup Bell Peppers or
- 2 tbsp Dijon Mustard - 1/2 Cup Cucumber, Chopped Cucumbers
Method:
Mash together the eggs and egg whites with Dijon mustard, a pinch of salt and a
pinch of garlic powder. Add the chopped cucumber and green onion. Scoop with bell
peppers or cucumbers.
98
Snacks
Fiesta Egg Muffins & Grapes Serves 2
Ingredients:
- 1 Cup Grapes - 2 Eggs + 2 Egg Whites - 1/4 Cup Bell Peppers.
- 4 Slices Low Sodium Turkey - 1/2 Cup Black Beans, Rinsed & Chopped
- Salt & Pepper to Taste Drained - 1/2 Green Onion,
- 1 tbsp Hot Sauce Chopped
Method:
Preheat oven to 375° F. Spray 4 large muffin tins with cooking spray and place 1 slice
of turkey in each. Whisk together the eggs and whites. Add in the beans, hot sauce,
bell peppers and green onion. Pour the mixture into each cup. Bake for 20 minutes, or
until set. Eat 2 egg muffins and 1/2 cup grapes.
Green Protein Shake Serves 1

Ingredients: - 1/2 Cup Unsweetened
- 1 Scoop Protein Powder Coconut Milk - Stevia to taste
- 1 handful Kale - 1 Cup Ice - 2 tbsp Almonds
Method:
Blend the protein powder, unsweetened coconut milk, kale, stevia, nuts and ice
together until smooth.
Guiltless Chocolate Mousse Serves 2

Ingredients:
- 1 Avocado - 1/2 Very Ripe Banana - 2 tsp Pure Vanilla
- 2 tbsp Truvia - 4 tbsp Unsweetened Extract
- 1/4 Cup Cocoa Powder Coconut Milk - 1 Scoop Chocolate
Protein Powder
Method:
Blend everything together until creamy. Add more milk by the tablespoon if it’s too
thick.
99
Snacks
Hummus & Turkey Serves 1
Ingredients:
- 3 tbsp Hummus - 1 Cup Bell Pepper Slices - 3 oz Low-Sodium
- 4 Celery Stalks - 10 Baby Carrots Turkey
Method:
Have the hummus with celery stalks, bell pepper slices and baby carrots. Eat the
turkey on the side.
Kiwi, Eggs, Celery & Hummus Serves 1

Ingredients:
- 2 Kiwi - 2 Hardboiled Egg Whites - 2 tbsp Hummus
- 2 Hardboiled Eggs - 4 Celery Stalks
Method:
Have the celery stalks with hummus and eggs. Eat the kiwi on the side.
Mexi-Cups with Fruit Serves 1

Ingredients:
- 1 Egg + 1 Egg White - 1 tbsp Green Onion, - 1/4 Cup Black Beans,
- 1 tbsp Hot Sauce Chopped Rinsed & Drained
- 3 Slices Turkey - 1 Cup Strawberries or
Method: 1 Small Apple
Preheat oven to 375° F. Whisk together the egg and egg white with black beans,
hot sauce and chopped green onion. Line 3 muffin tins with 1 slice of turkey each.
Pour the egg mixture evenly in each tin. Place in oven for 17-18 minutes or until
set. Double or triple the recipe for future meals and snacks. Eat with a small
apple or 1 cup of strawberries.
100
Snacks
Orange, Turkey (2 oz) & Almonds Serves 1
Ingredients:
- 1 Large Navel Orange - 10 Almonds
- 2 oz Turkey
Method:
Eat all.
Orange, Turkey (4 oz) & Almonds Serves 1

Ingredients:
- 1 Large Navel Orange - 12 Almonds
- 4 oz Turkey
Method:
Eat All.
PB Protein Mug Cake Serves 1

Ingredients:
- 1 Scoop Vanilla Protein - 2 tbsp Coconut Flour - 2 tsp Peanut Butter
Powder - 1/2 tsp Baking Powder - 1/4-1/2 Cup Unsweetened
- 1 Egg White - 2 tbsp Applesauce Coconut or Almond Milk
- 1 tsp Stevia
Method:
Mix the protein powder, coconut flour, egg white, stevia, baking powder, applesauce
and unsweetened coconut or almond milk (the amount depends on your protein pow-
der) together well. Spray a mug with PAM and pour the mixture in. Microwave for
1-2 minutes. Top with peanut butter.
101
Snacks
PB&J Shake Serves 1
Ingredients: - 1 Cup Strawberries, Frozen
- 1 Scoop Vanilla or Berry - 1 tbsp Truvia - 1 tbsp Peanut Butter
Protein Powder - 1 Cup Water - 1 Cup Ice
Method:
Blend the vanilla or berry protein powder (such as Vega) with ice, frozen straw-
berries and 1 Cup water together until smooth. Add the sugar substitute and peanut
butter.
Peach, Eggs & Celery Serves 1
Ingredients:
- 1 Small Peach - 2 Hard boiled Eggs - 2 Celery Stalks
Method:
Eat all.
Popcorn, Turkey & Nuts Serves 1
Ingredients:
- 2 Cups Popcorn - 3 oz Deli Sliced Turkey - 2 tbsp Almonds
Method:
Eat All
102
Snacks
Protein Banana Ice cream Serves 2
Ingredients:
- 2 Medium Ripe Bananas, Frozen - 1 1/2 Scoops Vanilla Protein - 2 tbsp Peanut Butter
- 1 tsp Vanilla Extract Powder
Method:
Blend the frozen bananas in a food processor with vanilla extract, vanilla protein
powder and nut butter. Whip until fluffy and the consistency of ice cream. Add milk
by the tablespoon if needed to thin out slightly.
Protein Crinkle Cookies Makes 9 - Eat 3

Ingredients: - 2 Scoops Vanilla, Chocolate, - 1 tbsp Vanilla Extract
- 1/2 Cup Coconut Flour or Coffee Protein Powder - 2 tsp Baking Powder
- 2 Egg Whites - 1/4 Cup Almond or Peanut - 1/4 tsp Salt
- 1/2 tsp Cinnamon Butter - 2 tbsp Low Fat Shredded
- 2 tbsp Truvia - 1/4 Cup Unsweetened Coconut
Method: Almond Milk
Preheat oven to 350° F. In a Large bowl, mix the dry ingredients together. Mix the Wet ingredients
separately. Pour wet ingredients into dry and mix them together with a wooden spoon. Stick the
batter in the freezer for 10 minutes. Roll the batter into 9 round balls. Place balls evenly apart on a
parchment-lined baking sheet. Bake for 9-11 minutes or until set (or on the side of underdone). Let Cool for
a few minutes.
Protein Frozen Yogurt Serves 1
Ingredients:
- 1 Cup Blackberries, Frozen - 1 Serving Vanilla or Berry - 1/8 Cup Walnuts or
- Truvia to taste Protein Powder Pistachios, Crushed
Method:
Place all ingredients in a food processor and whip until light and fluffy (about 3-4
minutes).
103
Snacks
Protein Mug Cake (Chocolate) Serves 1
Ingredients: - 2 tbsp Coconut Flour - 1 tbsp Applesauce

- 1 Scoop Chocolate Protein - 1 tsp Stevia - 1/4 Cup Unsweetened
Powder - 1/2 tsp Baking Powder Coconut or Almond
- 1 Egg White - 1 tsp Almond Butter Milk
Method:
Mix everything together well. If it’s too thick, add another tablespoon or two of
milk. Spray a mug with PAM and pour the mixture in. Microwave for 1 1/2 minutes. Top
with almond butter.
Protein Shake with Nut Butter Serves 1

Ingredients:
- 1 Scoop Protein Powder - 1 Cup Unsweetened Almond - 1 tbsp Almond Butter
- Stevia to taste (optional) Milk
Method:
Blend the protein powder with ice. Add unsweetened almond milk and almond butter
until smooth. Add stevia if desired.
Protein Shake with Blueberries & Nut Butter Serves 1
Ingredients:
- 1 Scoop Vanilla Protein - 1 tbsp Almond Butter - 1/2 Cup Blueberries
Powder - 1 Cup Water - 1 1/2 Cups Ice
Method:
Add everything to blender in order listed and process until smooth.
104
Snacks
Protein Shake with Coconut & Blueberries Serves 1
Ingredients:
- 1 Cup Almond Milk - 1 Scoop Protein Powder - 1/4 Cup Blueberries
- 2 tbsp Coconut
Method:
Blend the almond milk, protein powder, blueberries and coconut with ice until smooth.
Protein Vanilla Latte with Berries Serves 1

Ingredients:
- 1 Cup Mixed Berries - 1 Scoop Vanilla Protein - 1 Cup Brewed Coffee
- 1/2 Cup Almond Milk Powder
Method:
Mix the almond milk and vanilla protein powder together until the powder is fully
dissolved. Slowly add the brewed coffee, stirring until fully mixed. Serve with 1 1/2
cup mixed berries on the side.
Rice Cake, Turkey & Olives Serves 1

Ingredients: - 8 Large Olives
- 1 Brown Rice Cake - 4 oz Sliced Turkey - 1 tsp Mustard
Method:
Spread the Mustard on a rice cake. Top with turkey and olives.
Calories: 237 Protein: 21 g Net Carbs: 14 G Fat: 10 g Fiber: .4 g
105
Snacks
Spicy Turkey & Avocado Skewers Serves 1
Ingredients:
- 4 oz Deli Turkey - 1/2 Avocado, Chopped - Sriracha
Method:
Skewer the turkey and avocado in an alternating fashion. Drizzle with Sriracha.
Turkey, Apple & Almonds Serves 1

Ingredients:
- 3 oz Turkey or Chicken - 1 Medium Apple - 8 Almonds
Method:
Eat All.
Turkey, Apple & Cashews Serves 1
Ingredients:
- 3 oz Turkey Breast - 6 Cashews (Raw) - 1 Small Apple
Method:
Eat All.
106
Snacks
Turkey Pepper Wraps Serves 1
Ingredients:
- 3.5 oz Low-Sodium Turkey - 2 tbsp Hummus - 1 Small Apple
- 1/2 Bell Pepper, Sliced
Method:
Spoon hummus on the turkey and roll it with pepper inside. Eat apple slices on the
side.
Turkey Roll-Ups Serves 1

Ingredients:
- 3 oz Low-Sodium Turkey - 2 tbsp Hummus - 6 Almonds
- 1 8” Persian Cucumber
Method:
Spread hummus onto the turkey. Slice the Persian cucumber into long strips. Roll the
cucumber into the turkey. Eat almonds on the side.
Turkey, Veggies & Hummus Serves 1
Ingredients:
- 3 tbsp Hummus - 1 Cup Bell Peppers, Sliced - 3 oz Low-Sodium Turkey
- 4 Celery Stalks - 10 Baby Carrots
Method:
Eat the turkey and veggies with the hummus.
107
Snacks
Vanilla Almond Protein Shake Serves 1
Ingredients: - 1/2 Cup Unsweetened Coconut - 2 tbsp Almonds
- 1 Scoop Vanilla Protein Milk - Stevia to Taste
Powder - 1/4 tsp Almond Extract - 3/4 Cups Ice
Method:
Blend everything together with ice until smooth.
Veggies, String Cheese & Egg Whites Serves 1

Ingredients:
- 1 Bell Pepper, Chopped - 2 tbsp Light Salad - 1 Low-fat String Cheese
- 5 Baby Carrots Dressing - 4 Hard boiled Egg whites
- 1 Cucumber
Method:
Chop up the Bell Pepper, cucumber and baby carrots. Serve with a light salad dress-
ing. Eat string cheese and hardboiled egg whites on the side.
Very Berry Greek Yogurt Parfait Serves 1
Ingredients:
- 8 oz Plain Fat-free - 2 tsp Truvia - 1 tsp Lemon Juice
Greek Yogurt - 1/2 tsp Cinnamon - 1 tbsp Nuts, Chopped
- 1 Cup Berries
Method:
Mix the Greek Yogurt with Truvia, cinnamon and lemon juice. Layer in a glass cup
with berries and chopped nuts.
108
Snacks
Yogurt Cereal Parfait Serves 1
Ingredients:
- 1 Cup Plain Greek - 1 tsp Stevia - 2 tsp Lemon Juice
Yogurt - 1/4 Cup All-Bran Cereal - 1 Cup Raspberries
Method:
Stir the Greek yogurt together with Stevia and lemon juice. Layer in a glass cup with
raspberries and All-Bran cereal.
Calories: 229 Protein: 25 g Net Carbs: 18 g Fat: 1.3 g Fiber: 14 g
109

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77 Curried Spinach & Chicken 86 Salmon, Brown Rice & Asparagus

sugar processed grains

I don’t recommend adding in sugar, alcohol or processed foods except

STEP #3 - HOW TO ADD FOOD BACK IN

Carbs Protein Fat

Simple carbohydrates are considered unhealthy

Below is a chart that outlines some examples of healthy

The key to maintaining

Gaining Weight Losing Weight

Percent Daily Values (%DV)

Select foods low in

- Order low-calorie beverages such as water, tea

- Don’t stress out over the occasional

- Tune into your senses—focus on each bite of food.

- Eat when you’re hungry, NOT when you are

- Be aware of how you feel after you have eaten:

Are you satisfied, energized or tired?

Protein Fat Carb

4-ounce 2 tablespoons 2 cups broccoli & 15 baby

4 ounces Mung 1/2 cup pasta sauce with

4 ounces low- 2 cups whole

1 tablespoon low-fat salad

1 cup Greek yogurt 1 tablespoon 1 small apple

1 serving Tempeh 1/8 cup pistachios 1/4 cup quinoa

4 ounces white fish 1 tablespoon olive 1/3 cup black beans

2 Celery Bunches 1 Bag Quinoa or

p. 107 p. 94 p. 100 p. 100 p. 98 p. 95

Turkey Chicken, Nuts Mexi-Cups Hummus Egg Salad

Grilled Chicken Tuna Salad Turkey Cucumber Grilled Grilled Skinny

Fish Asian Grilled Meat Cauliflower Pork Curried Spinach Asian

2 Celery Bunches 1 Bag Quinoa or

p. 107 p. 94 p. 100 p. 100 p. 98 p. 95

Turkey Chicken, Nuts Mexi-Cups Hummus Egg Salad

Grilled Chicken Tuna Salad Turkey Cucumber Grilled Grilled Skinny

Fish Asian Grilled Meat Cauliflower Pork Curried Spinach Asian

Veggies Canned Goods & ETC

2 Salmon Fillets 1 Carton Guacamole

p. 102 p. 95 p. 104 p. 93 p. 102

3 oz Turkey, 8 Baby Carrots with

2 Salmon Fillets 1 Carton Guacamole

p. 102 p. 95 p. 104 p. 93 p. 102

3 oz Turkey, 8 Baby Carrots with

Dairy & Eggs

Dairy & Eggs

Dairy & Eggs

Dairy & Eggs

Dairy & Eggs

Dairy & Eggs

Dairy & Eggs

Dairy & Eggs

Calories: 292 Protein: 29 g Net Carbs: 2 G Fat: 7.5 g Fiber: 7.4 g

Artichoke Scrambled Egg Whites Serves 2

Calories: 270 Protein: 27 g Net Carbs: 7 G Fat: 5 g Fiber: 7 g

Basil-Spinach Crepe Serves 1

Calories: 267 Protein: 28 g Net Carbs: 17 G Fat: 6 g Fiber: 7 g

Berry Banana Smoothie Blueberry Muffins (Makes 6)

Blueberry Ricotta Crepes Serves 1

Calories: 298 Protein: 27 g Net Carbs: 26 g Fat: 7 g Fiber: 7 g

Chocolate Coconut Bread Cilantro-Spinach Crepe

Colorful Frittata Cottage Cheese n’ Berries

Double Pear Puff Serves 4

Calories: 243 Protein: 18 g Net Carbs: 28 g Fat: 6 g Fiber: 4.8 g