14-Day QuickStart Meal Plan Get Off To A Great Start With This 14-Day QuickStart Meal Plan for Breakfast, Lunch, Dinner & Snacks, Customized For Women Over 50

Introduction Welcome to your 14-day diet plan that is geared towards you and your needs as an over - 50 female. What does that mean? It means that these 14 days of meal are geared towards revving your metabolism (yes, it’s still there!), giving you more energy, and making you look and feel better. Better yet, we made this plan so that you can learn how to eat deliciously while losing weight and not breaking your bank on fancy “diet” foods or programs. Finally, and most importantly, the results from following this plan will be measurable, with results in your body and in your energy levels and motivation. We’ve planned ahead and made this 14-day prescription easy to follow, providing you with: Recipes adapted for 1 person (making them easy to portion out)  Recipes that are quick, easy and delicious too!  Shopping lists so that you can go to the grocery store prepared  Nutrition facts and figures that are easy to read and understand  Every day is simple - 3 meals and 1 snack 

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How to Use This Meal Plan There are 12 single day meal plans for you to follow. This is because surprise we allow 1 cheat day per week. You will follow the plan for 6 days and then we will explain the parameters around your cheat day so that you can not only still enjoy the cheat day, but still see those coveted results. Take time to prepare for your 14 day diet adventure. Plan out wisely when you should start and finish, preferably when you are able to be loyal to the plan (i.e. NOT on your birthday week!). Also, read ahead and look at the shopping lists we have provided. Finally, look over the Frequently Asked Questions section coming up to help ease your concerns. This is going to be a great 14 days!

Frequently Asked Questions 1. What if there is a meal or food I don’t like? Every person has different tastes and preferences with food. There is no need to force yourself to eat something that you don’t find both satisfying and delicious. With this meal plan, simply remember this rule: You can only trade a breakfast with a breakfast, a lunch with a lunch, and a dinner with a dinner. The reason is because this is not just a plan, but a prescription for weight loss with calculate nutritional ratios geared to get you in peak form.

2. Do I need to modify these plans based on my weight? The short answer to this question is “no”. This plan is based around an ideal calorie amount that should let someone lose weight while also keeping her from being hungry. Remember, restricting calories to low levels can be damaging to your metabolism and make your body hold on to fat instead of burning it off. We have also deliberately selected foods that will enhance your weight loss and burn fat, making the calories consumed important and essential to your progress. However, the longer answer for someone might be “yes”. If you are very hungry throughout the program and feel like you need more food, you can increase the protein servings in a meal by 1 ounce. For example, if a recipe calls for 4 ounces of chicken, try 5 ounces and see if this helps.

3. What can I drink while following these meal plans? What you drink should be kept simple during this 14-day meal plan: 1. Water- drinking ½ of your body weight in ounces (i.e. 100 ounces of water if you weigh 200 lbs). Tip: make it more exciting with fresh slices of cucumber, lemon, lime, ginger or a combination. 2. Green tea- Be aware of the caffeine content of your green tea but enjoy it as a metabolism boosting beverage! Tip: make it more exciting with ginger, a cinnamon stick, or peppermint leaves for an herbal taste. You may also use stevia or xylitol as a sweetener. 3. Sparkling water- look for sparkling waters that are simply water with bubbles, no artificial sweeteners. 4. Missing coffee? - Make a coconut milk latte with a chai tea blend. Traditional chai tea is a simple spice blend of cinnamon, cardamom and various other blends. 5. Herbal teas- Many teas are simple herbal blends. Read labels or make your own using leaves (i.e. peppermint leaves) steeped in water.

4. What can I eat on my cheat days? Cheat days are built into this program to teach you, the dieter, to listen to your body and what it truly needs versus wants for food. On a cheat day, listen to your body - what do you really want? Then, make a reasonable decision about what that means. It is advisable, for the best results, to stay gluten free but this day is up to you. This is also a good day to plan social outings with friends and family, including going out to dinner and enjoying your meal (perhaps even with dessert). The cheat days are not about planning your meals, like the other 12 days; they are about having some fun without gorging yourself and learning to enjoy indulgent meals in moderation.

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5. What can I expect to happen over these 14 days? During the first 4-7 days, most people go through a “detox” phase. You may experience said detoxification symptoms, including intense cravings, headaches, low energy and fatigue. This is normal and is because you are taking a lot of toxins from your diet, in the forms of phytic acid and lectins in grains, preservatives and other additives, refined flours and artificial sweeteners, and dairy. You’ve probably been eating these foods for a long time, so your body is going through withdrawal. During those difficult first few days when you’re wondering whether or not this diet is in fact hurting you – not helping – remember that after this initial detoxification phase, you may very well experience: *More energy

*Emotional Balance

*Fewer aches and pains

*Digestive ease

*Clearer skin

*Fat loss

*Looking younger

*Feeling amazing

3 tips to help you cope with this initial detox: 1. Drink lots of water. If dehydrated, your stress hormone gets turned on. Also, as we get older, our body’s thirst signal gets weaker and we tend to drink not enough. Drink plenty of water and this will help alleviate your detox symptoms. 2. Get 7-8 hours of sleep. You may need an extra hour of sleep per night during the first week. Give your body the rest it needs for this first week, if not longer. 3. Eat *enough* calories. Since you’ve been eliminating a lot of foods, make sure you eat enough of healthy fats and proteins.

6. What should I do after the 14 days is over? Log into the members area to get the Phase 2 Food List, Shopping List and Recipes. Hint: you'll really enjoy some of the foods that get reintroduced in phase 2.

Top 10 Success Tips 1. Start the day with a large glass of warm water and half a lemon squeezed in. Lemon juice is a gentle laxative, and the warm water will wake your digestive system up. 2. Stay hydrated! Your digestive system cannot keep all of these new fibrous vegetables moving through, as well as the toxins moving out, without water. 3. Try to keep moving, even if it’s gentler exercise than your normal routine. A long walk can make a great craving buster! 4. Ginger and peppermint are natural stomach soothers. Mix them into teas or eat them straight. 5. Prepare the night before. It is always easier to stick to a plan when there is one. Set aside a time of day for cooking. Make plenty, minding portions into the individual amounts, and freeze or refrigerate leftovers for easy meals. 6. Get spicy! Use of spices will not only reduce the need for excess salt in food, but research has suggested the following about the relationship between spices and health: • turmeric: linked to prevention of Alzheimer’s disease • cumin: iron source, linked to cancer prevention, digestive aid • coriander: contains anti-inflammatory properties, helps with cholesterol reduction • chili: helps with pain relief, reduced congestion, weight loss, has cardiac benefits 03

• cinnamon: linked to prevention of diabetes and heart disease • curry powder: safeguards brain cells 7. Get support - tell your family & friends about your plan and your goals you’re your health. Engaging “cheerleaders” can be important if you lose motivation, or if you need someone to go for a walk with you to avoid a craving! 8. Come up with a “cravings killer” plan. What can you do if you feel a craving coming on? A walk, brushing your teeth, have a tablespoon of coconut oil, drink 3 tablespoons apple cider vinegar (in a glass of water to protect your teeth), calling your best friend or a family member, writing a card to someone you’ve been missing… what are all of the ways you can crush your craving? Come up with a list and then use it throughout the 14 days. 9. Know why you are doing this: Ask yourself why you are undertaking this 14-day meal plan. Is it just the weight? Is it energy? Is it the hopes to reclaim your body and rid yourself of nagging symptoms? Is it a challenge to do something for yourself? Take a moment before starting to write down why you are taking this 14-day challenge and connect back to those motivations each day! 10. Smile. This is an exciting time! You are taking control of your health and taking action. Enjoy it!

The Meal Plans Day 1 

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Breakfast: Keep it simple on day 1. Make 2 eggs, any style, in 1 tbsp coconut oil with 1 link turkey sausage, using the same pan for easy clean up. Serve with 1 sliced tomato. *Note: Don’t like eggs? No problem - check out the Breakfast Power Smoothie recipe and the Overnight “Oatmeal” recipe in the Recipes section. Feel free to trade them for the egg-based breakfasts. Lunch: Continuing with keeping it simple, make an easy salmon Greek salad. Combine chopped romaine, tomatoes, black olives, thinly sliced red onions, and 4 ounces of smoked salmon. Make a Greek dressing of herbs de provence, sea salt, black pepper, 1 tbsp coconut oil and apple cider vinegar. Snack: 1 ounce raw almonds. *Tip: Portion out the 23 almonds that are in 1 ounce before snacking. Dinner: For dinner, roast a whole chicken in order to prepare for tomorrow. Add in 1 sweet potato cubed with the chicken. Stuff the chicken with 1 lemon cut in half, or fill with herbs, for extra flavor. Have 1 chicken breast and ½ the sweet potatoes for dinner. Prepare for tomorrow: Portion out the other breast and each thigh/drumstick into separate containers. If you have time, carve meat off bones and cube for easy eating in each container. Slice the vegetables you want to put in your egg stir-fry and your lettuce wrap for tomorrow.

Day 2 Breakfast: Try making the Mexican egg stir-fry from the recipe section. Add in 1 link turkey sausage for extra protein.  Lunch: Make a lettuce wrap - take Bibb lettuce and lay 1-2 large leaves flat. Stack on top of the leaves 1 cooked salmon filet, load it up with vegetables, and top with spices for a delicious wrap. Have 1 handful of cherries on the side for a sweet treat.  Snack: 1 leftover chicken breast.  Dinner: Kitchen sink salad - throw any combination of vegetables with lettuce, any 4 ounces of dark chicken from Day 1, and add a healthy fat such as 10 black or green olives. Top with fresh herbs, spices and 1 tbsp 

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coconut oil. Chop and serve. Prepare for tomorrow: Make a double serving of the kitchen sink salad and pack it for lunch tomorrow. Portion out the cashews for tomorrow’s snack: 18 medium cashews are in 1 ounce.

Day 3     

Breakfast: Make 2 eggs, any style, in 1 tbsp coconut oil with 1 link turkey sausage, using the same pan for easy clean up. Serve with 1 sliced tomato. Lunch: Kitchen sink salad from last night. Snack: 1 ounce cashews. Dinner: Make Pork Chop Cacciatore. See instructions in Recipe section. Prepare for tomorrow: Make an overnight “oatmeal”. See Recipe section. Portion out the almonds for tomorrow’s snack: 24 almonds are in 1 ounce.

Day 4:     

Breakfast: Oatmeal is ready! Top with ½ cup fresh berries. Lunch: 1 pork chop + 1 cup vegetable mixture from Pork Chop Cacciatore last night. Snack: 1 ounce almonds. Dinner: Make Chicken & Bacon Brussel Sprouts. See Recipe section for instructions. Prepare for tomorrow: Portion out 1 and ½ cups Chicken & Bacon Brussel Sprouts for the next 2 days’ lunches.

Day 5:    

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Breakfast: Make a Power Smoothie. See Recipe section. Lunch: Leftover Chicken & Bacon Brussel Sprouts. Snack: Make Guacamole Throwdown from Recipe section and serve with crudités like celery, carrots or jicama sticks. Dinner: Steak & Broccoli. Keep it simple - grill or broil a petit filet mignon steak and steam 2 cups broccoli. Feel free to rub steak with sea salt and pepper, or marinade in apple cider vinegar and other spices with coconut oil during the day. Prepare for tomorrow: Make an overnight “oatmeal”. See Recipe section.

Day 6: Breakfast: Oatmeal is ready! Top with ½ cup fresh berries. Lunch: Chicken & Bacon Brussel Sprouts  Snack: 2 ounces dark chocolate.  Dinner: Finish the Fridge- make another Kitchen Sink salad or get creative with a stir-fry with the leftover vegetables and proteins in the fridge. Aim for 1-2 cups vegetables with 4 ounces protein. Use 1 tbsp coconut oil, herbs, spices and add a chili pepper or jalepeno slices for an extra kick!  Prepare for tomorrow: Invite friends or family to go out to lunch or dinner for tomorrow! 

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Day 7: Cheat day! On day 7, you can eat what you would like - don’t deprive yourself. Remember to stay within reason though and the best results are had if you stay gluten-free. Avoiding wheat and other grains, processed sugars and starches will yield the most favorable conditions for your cheat day. Enjoy this day but also notice how you feel after you eat these foods, both physically and emotionally. Remember, taking 2 tbsps apple cider vinegar before a carb-heavy meal reduces your insulin spike, which causes fat storage, by up to 40%. Some cheat day ideas:      

Making tacos with corn tortillas, protein, veggies, and salsa Enjoying popcorn - it’s gluten free and full of fiber! Dark Chocolate Covered Strawberries Coconut Milk Based Ice Cream Banana Bread Dark Chocolate Covered Bacon

*All of these recipes can be found in your online members area!

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Nutrition Breakdown by Day for Week 1: Day 1: Food

Protein

Carbs

Fat

2 eggs

13

0

10

1 tbsp coconut oil

0

0

14

1 turkey sausage link 8

2

5

1 tomato

1

5

0

Total

22

7

29

4 oz salmon

20

0

5

Salad/mixed vegs

1

0

0

1 tbsp coconut oil

0

0

14

Total

21

0

19

6

6

14

1 chicken breast, roasted

28

0

3

½ baked sweet potato

0

22

0

Total

28

22

3

Grand Total

77

35

65

Notes

BREAKFAST

LUNCH

SNACK 1 oz almonds

DINNER

07

Day 2: Food

Protein

Carbs

Fat

2 eggs

13

0

10

1 turkey sausage

8

2

5

Veggies

1

0

0

¼ avocado

1

4

7

Total

23

6

22

4 ounces salmon

23

0

15

Veggies/lettuce

1

0

0

1 cup cherries

1

19

0

Total

25

19

15

28

0

3

4 ounces dark meat chicken

31

0

11

Veggies + 1 tbsp coconut oil

1

0

14

Total

32

0

25

Grand Total

108

25

65

Notes

BREAKFAST

LUNCH

SNACK 1 chicken breast

DINNER

08

Day 3: Food

Protein

Carbs

Fat

2 eggs

13

0

10

1 tbsp coconut oil

0

0

14

1 turkey sausage link 8

2

5

1 tomato

1

5

0

Total

22

7

29

4 ounces dark meat chicken

31

0

11

Veggies

1

0

0

1 tbsp coconut oil

0

0

14

Total

32

0

25

5

9

12

1 pork chop

39

0

13

1 cup vegetables

1

0

0

Total

40

0

13

Grand Total

99

16

79

Notes

BREAKFAST

LUNCH

SNACK 1 ounce cashews

DINNER

09

Day 4: Food

Protein

Carbs

Fat

½ cup quinoa

12

54

5

¼ cup coconut milk

2

3

13

½ cup mixed berries

0

10

0

1 ounce almonds

6

6

14

Total

20

67

32

1 pork chop

39

0

13

1 cup vegetables

1

0

0

Total

40

0

13

6

6

14

Chicken breast (1)

28

0

3

1 slice bacon

3

0

3

1 cup brussel sprouts 3

8

0

1 tbsp coconut oil

0

0

14

Total

34

8

20

Grand Total

100

81

79

Notes

BREAKFAST

LUNCH

SNACK 1 ounce almonds

DINNER

10

Day 5: Food

Protein

Carbs

Fat

1 cup spinach

1

1

0

½ cup coconut milk

4

6

26

1 cup pineapple

1

10

0

2 turkey sausage links

16

4

10

Total

22

21

36

Chicken breast (1)

28

0

3

1 slice bacon

3

0

3

1 cup brussel sprouts 3

8

0

1 tbsp coconut oil

0

0

14

Total

34

8

20

¼ avocado

1

4

7

Crudites

0

0

0

4 ounces filet mignon 30

0

20

2 cups broccoli

5

12

1

Total

35

12

21

Grand Total

92

45

84

Notes

BREAKFAST

LUNCH

SNACK

DINNER

11

Day 6: Food

Protein

Carbs

Fat

½ cup quinoa

12

54

5

¼ cup coconut milk

2

3

13

½ cup mixed berries

0

10

0

1 ounce almonds

6

6

14

Total

20

67

32

Chicken breast (1)

28

0

3

1 slice bacon

3

0

3

1 cup brussels sprouts

3

8

0

1 tbsp coconut oil

0

0

14

Total

34

8

20

3

30

30

4 ounces protein

Est 22

0

Est 15

Veggies + 1 tbsp coconut oil

1

0

14

Total

23

0

29

Grand Total

80

105

111

Notes

BREAKFAST

LUNCH

SNACK 2 ounces dark chocolate DINNER

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Shopping List for Week 1: Protein:       

1 dozen farm-fresh organic large eggs 1 package (about 6 links) all natural turkey sausage 2 salmon filets (4 ounces each) or 1 package organic smoked salmon 1 whole roasting chicken 1 package plain chicken breasts (3 breasts) 1 package all natural organic bacon 1 package boneless center cut pork chops (3 chops)

Produce:            

Tomatoes (2) Bibb lettuce Various salad veggies like carrots, cabbage, celery, etc… 2 avocados 2 sweet potatoes (large) 3 cups brussels sprouts 2 bell peppers 1 bundle green onions 1 onion (any kind) Fresh berries (2 punnets of any kind) 1 bag spinach 1 pineapple

Staples / Dry Goods:        

1 jar coconut oil Almonds (raw, not salted; 6-8 ounce bag) Cashews (raw, not salted; 6-8 ounce bag) Dark chocolate (2-4 ounces) 1 can organic stewed tomatoes Hot sauce (all natural, organic) 1 box quinoa Coconut milk (at least 2 cups)

Day 8: Breakfast: Make 2 eggs, any style, in 1 tbsp coconut oil with 1 link turkey sausage, using the same pan for easy clean up. Serve with 1 sliced tomato.  Lunch: Make a lettuce wrap - take Bibb lettuce and lay 1-2 large leaves flat. Stack on top of the leaves 1 cooked salmon filet, load it up with vegetables, and top with spices for a delicious wrap. Have 1 handful of cherries on the side for a sweet treat.  Snack/ Post Workout: 1 cup berries with 12 almonds.  Dinner: Make Chicken Cacciatore - same as Pork Chop Cacciatore but prepare with chicken thighs instead. 

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See Recipe section. Prepare for tomorrow: Make an overnight “oatmeal”. See Recipe section.

Day 9:    

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Breakfast: Overnight “oatmeal” is ready! Lunch: 1 chicken thigh + 1 cup vegetables from last night’s dinner. Snack/ Post Workout: Make Guacamole Throwdown from Recipe section and serve with crudités like celery, carrots or jicama sticks. Dinner: Make an easy salmon Greek salad. Combine chopped romaine, tomatoes, black olives, thinly sliced red onions, and 4 ounces of smoked salmon. Make a Greek dressing of herbs de provence, sea salt, black pepper, 1 tbsp coconut oil and apple cider vinegar. Prepare for tomorrow: Portion out tomorrow’s snack.

Day 10: Breakfast: Make a Power Smoothie. See Recipe section. Add 2 turkey sausage links for protein. Lunch: 1 chicken thigh + 1 cup vegetables from Day 8’s dinner.  Snack/ Post Workout: 1 cup berries with 12 almonds.  Dinner: Kitchen sink salad - throw any combination of vegetables with lettuce, any 4 ounces of protein, and add a healthy fat like 10 black olives or ¼ sliced avocado. Top with fresh herbs, spices and olive oil. Chop and serve.  Prepare for tomorrow: Make a double serving of the kitchen sink salad and pack it for lunch tomorrow. Cut 2 sweet potatoes into cubes for tomorrow’s dinner. Portion out tomorrow’s snack. 

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Day 11:     

Breakfast: Make 2 eggs, any style, in 1 tbsp coconut oil with 1 link turkey sausage, using the same pan for easy clean up. Serve with 1 sliced tomato. Lunch: Kitchen sink salad from last night. Snack/ Post Workout: 1 cup berries with 10 cashews. Dinner: Make Buffalo Chicken Casserole. See Recipe section for instructions. Prepare for tomorrow: Portion 1 and ½ cups Buffalo Chicken Casserole for next 2 lunches.

Day 12:    

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Breakfast: Try making the Mexican egg stir-fry from the recipe section. Add in 1 link turkey sausage for extra protein. Lunch: Leftover Buffalo Chicken Casserole. Snack: 2 ounces dark chocolate. Dinner: Steak & Broccoli. Keep it simple - grill or broil a petit filet mignon steak and steam 2 cups broccoli. Feel free to rub steak with sea salt and pepper, or marinade in apple cider vinegar and other spices with coconut oil during the day. Prepare for tomorrow: Make an overnight “oatmeal”. See Recipe section.

Day 13: Breakfast: Oatmeal is ready! Lunch: Leftover Buffalo Chicken Casserole.  Snack: Mix of almonds, cashews and leftover berries.  Dinner: Finish the Fridge - make another Kitchen Sink salad or get creative with a stir-fry with the leftover 

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vegetables and proteins in the fridge. Aim for 1-2 cups vegetables with 4 ounces protein. Use 1 tbsp coconut oil, herbs and spices.  Prepare for tomorrow: Prepare for tomorrow: Invite friends or family to go out to lunch or dinner for tomorrow!

Day 14: Cheat Day! On day 14, you can eat what you would like- don’t deprive yourself. Remember to stay within reason though and the best results are had if you stay gluten-free. Avoiding wheat and other grains, processed sugars and starches will yield the most favorable conditions for your cheat day. Enjoy this day but also notice how you feel after you eat these foods, both physically and emotionally. Remember, taking 2 tbsps apple cider vinegar before a carb-heavy meal reduces your insulin spike, which causes fat storage, by up to 40%. Some cheat day ideas:  Making tacos with corn tortillas, protein, veggies, and salsa  Enjoying popcorn - it’s gluten free and full of fiber!  Dark Chocolate Covered Strawberries  Coconut Milk Based Ice Cream  Banana Bread  Dark Chocolate Covered Bacon *All of these recipes can be found in your online members area!

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Nutrition Breakdown by Day for Week 2: Day 8: Food

Protein

Carbs

Fat

2 eggs

13

0

10

1 tbsp coconut oil

0

0

14

1 turkey sausage link 8

2

5

1 tomato

1

5

0

Total

22

7

29

4 ounces salmon

23

0

15

Veggies/lettuce

1

0

0

1 cup cherries

1

19

0

Total

25

19

15

6

16

14

1 chicken thigh

13

0

8

1 cup vegetables

1

0

0

Total

14

0

8

Grand Total

67

42

66

Notes

BREAKFAST

LUNCH

SNACK Berries + almonds

DINNER

16

Day 9: Food

Protein

Carbs

Fat

½ cup quinoa

12

54

5

¼ cup coconut milk

2

3

13

½ cup mixed berries

0

10

0

1 ounce almonds

6

6

14

Total

20

67

32

1 chicken thigh

13

0

8

1 cup vegetables

1

0

0

Total

14

0

8

¼ avocado

1

4

7

Crudites

0

0

0

4 oz salmon

20

0

5

Salad/mixed vegs

1

0

0

1 tbsp coconut oil

0

0

14

Total

21

0

19

Grand Total

56

71

66

Notes

BREAKFAST

LUNCH

SNACK

DINNER

17

Day 10: Food

Protein

Carbs

Fat

1 cup spinach

1

1

0

½ cup coconut milk

4

6

26

1 cup pineapple

1

10

0

2 turkey sausage links

16

4

10

Total

22

21

36

1 chicken thigh

13

0

8

1 cup vegetables

1

0

0

Total

14

0

8

6

16

14

4 ounces protein

Est 22

0

Est 15

Veggies + 1 tbsp coconut oil

1

0

14

Total

23

0

29

Grand Total

65

37

87

Notes

BREAKFAST

LUNCH

SNACK Berries + almonds

DINNER

18

Day 11: Food

Protein

Carbs

Fat

2 eggs

13

0

10

1 tbsp coconut oil

0

0

14

1 turkey sausage link 8

2

5

1 tomato

1

5

0

Total

22

7

29

4 ounces protein

Est 22

0

Est 15

Veggies + 1 tbsp coconut oil

1

0

14

Total

23

0

29

6

16

14

1 ½ cups Buffalo Chicken

25

25

14

Total

25

25

14

Grand Total

76

48

86

Notes

BREAKFAST

LUNCH

SNACK Berries + cashews

DINNER

19

Day 12: Food

Protein

Carbs

Fat

2 eggs

13

0

10

1 turkey sausage

8

2

5

Veggies

1

0

0

¼ avocado

1

4

7

Total

23

6

22

1 ½ cups Buffalo Chicken

25

25

14

Total

25

25

14

3

30

30

4 ounces filet mignon 30

0

20

2 cups broccoli

5

12

1

Total

35

12

21

Grand Total

86

73

87

Notes

BREAKFAST

LUNCH

SNACK 2 ounces dark chocolate DINNER

20

Day 13: Food

Protein

Carbs

Fat

½ cup quinoa

12

54

5

¼ cup coconut milk

2

3

13

½ cup mixed berries

0

10

0

1 ounce almonds

6

6

14

Total

20

67

32

1 ½ cups Buffalo Chicken

25

25

14

Total

25

25

14

6

16

14

4 ounces protein

Est 22

0

Est 15

Veggies + 1 tbsp coconut oil

1

12

14

Total

23

12

29

Grand Total

74

108

89

Notes

BREAKFAST

LUNCH

SNACK Berries + 1 ounce nuts DINNER

21

Shopping Lists for Week 2 Protein:       

1 dozen farm-fresh organic large eggs 1 package (about 6 links) all natural turkey sausage 2 salmon filets (4 ounces each) or 1 package organic smoked salmon 1 whole roasting chicken 1 package plain chicken breasts (3 breasts) 1 package all natural organic bacon 1 package chicken thighs (3 thighs)

Produce:           

Tomatoes (2) Bibb lettuce Various salad veggies like carrots, cabbage, celery, etc… 2 avocados 2 sweet potatoes (large) 2 bell peppers 1 bundle green onions 1 onion (any kind) Fresh berries (2 punnets of any kind) 1 bag spinach 1 pineapple

Staples/ Dry Goods:        

1 jar coconut oil Almonds (raw, not salted; 6-8 ounce bag) Cashews (raw, not salted; 6-8 ounce bag) Dark chocolate (2-4 ounces) 1 can organic stewed tomatoes Hot sauce (all natural, organic) 1 box quinoa Coconut milk (at least 2 cups)

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Recipe Section Guacamole Throwdown (Serves 1) Ingredients: * 1/2 ripe avocado, cubed * 1 plum tomatoes, chopped and deseeded * 1/8 small red onion, diced * 1/2 teaspoon salt * 1 teaspoon cayenne pepper * 1/2 lime

Directions: 1. Combine all ingredients, except lime, in a mixing bowl. 2. If making as a dip, smash avocado and mix ingredients together. If making as a salad, simply combine all together. 3. Squeeze lime over top. 4. Serve immediately with homemade sweet potato chips or crudités. *Tip: If you want to pre-make and save the recipe for later, place the avocado pit in the bowl or squeeze one lemon slice over the top to prevent browning. Cover and store in fridge for up to four hours.

Mexican Egg Stir Fry (Serves 1) Ingredients: 2 eggs * 1 cup various veggies, chopped: 1/2 bell pepper of any color; jalepeno; red or white onion; tomatoes; broccoli * 1/4 avocado, diced * fresh salsa * 1 tbsp coconut oil for sautéing

Directions: 1. 2. 3. 4. 5.

Warm up the coconut oil in a pan. Stir fry the vegetables just shy of desired doneness and add in eggs. Scramble eggs with vegetables by stirring constantly to prevent sticking. Pour mixture onto a plate and add avocado and top with salsa. Serve immediately for best results.

Pork Chop Cacciatore (or Chicken Cacciatore) Ingredients: 2 pork chops * 1 large bell pepper, sliced * ½ yellow onion, sliced * 1 12 oz can organic, all natural stewed tomatoes * Sea salt, black pepper, other spices like chili flakes to taste * 1 tbsp coconut oil

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Directions: 1. 2. 3. 4.

Preheat oven to 350. Brown pork chops in 1-2 tsps coconut oil in a pan on the stove. Set aside. Using a small baking dish or square cake pan, pour in remaining coconut oil and swirl around pan. Line pan with peppers and onions, put pork chops on top of bed and pour in tomatoes to cover evenly. Cook the dish covered for 75 minutes, stirring once midway through. Check temperature of pork chop with meat thermometer and adjust accordingly (pork should be 145 degrees when done. Make sure meat stays covered with tomatoes and veggies to stay moist. 5. Eat hot in a bowl. Delicious the day after once the spices have sunk in. Good hot or cold.

Buffalo Chicken Casserole (serves 3 portions) Ingredients: 2 cubed sweet potatoes * 2 sliced chicken breasts * 5 green onions * 3 strips raw bacon * 1 tbsp coconut oil or ghee *Sea salt & black pepper to taste * ¼ cup all natural hot sauce of any kind * Add paprika and/or garlic powder to taste as well

Directions: 1. 2. 3. 4. 5.

Preheat oven to 400 degrees. Cut bacon with kitchen shears into small pieces. Mix all ingredients in a bowl until all is well coated. Pour into a baking dish or square baking pan. Cook uncovered for 40 minutes and enjoy! Check casserole every 10-15 minutes and stir while cooking.

Chicken Bacon Brussels Sprouts Ingredients: * 3 sliced chicken breasts * 3 slices bacon * 1 tbsp coconut oil * 1 small onion, diced * 3 cups Brussels sprouts * ½ cup chicken broth

Directions: 1. Add the bacon to a large skillet set over medium heat. Cook until browned and crisp then transfer to a paper towel-lined plate. Drain all but 1 tablespoon of the bacon fat from the pan. 2. Cut the chicken breasts in half horizontally and pound to about 1/4-inch thickness. Season on both sides with salt and pepper. Increase the heat under the pan to medium-high, and add the chicken. Cook for about 1-2 minutes per side, or until browned (you’re not trying to cook the chicken through here). Transfer the chicken to a plate and tent to keep warm. 3. Add the oil to the pan and when hot, add the onion as well as a pinch of both salt and pepper. Cook the onion, stirring occasionally, until softened, about 4-5 minutes. Add the Brussels sprouts and toss with the onions. Cook for 1 minute, then nestle the chicken back in with the veggies and add the chicken broth. Bring to a boil, then reduce to a simmer and cover the pan. Cook for 7-10 minutes, or until the chicken is cooked through and the sprouts are tender. Crumble the bacon on top before serving.

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Overnight Quinoa Breakfast “Oatmeal” Ingredients: * ½ cup quinoa * ½ cup warm water * 1/2 tbsp apple cider vinegar * ¼ cup coconut milk * 1/4 cup water * 1 tbsp Stevia * ½ tsp each ground cardamom and ground cinnamon

Directions: 1. 24 hours beforehand, combine the warm water with the quinoa and live culture addition. Cover and keep in a warm place. 2. Rinse quinoa really well in a fine sieve. 3. Place quinoa with the coconut milk, water, sweetener, and optional spices in a small pan, and bring to a simmer over high heat. 4. Turn heat to low, and cover. Cook for 12-15 minutes. 5. Serve with your choice of toppings such as nuts, berries, milk, coconut milk, coconut flakes, coconut sugar, maple syrup, etc.

Breakfast Power Smoothie Ingredients: * 1 cup baby spinach * ¾ cup coconut milk * 1 cup frozen pineapple

Directions: 1. Blend all ingredients until smooth & serve.

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