14 Day Fast Start - Amazon S3Start+14-Day... · towel. Reserve any chicken juices in the pan for later. Using a food processor, or blender pulse the ... FAST START 14-DAY MEAL PLAN

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02

LEGAL DISCLAMER

The contents of this document are based upon my opinions of The Shepherd’s Diet, unless otherwise

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03

FAST START 14-DAY MEAL PLAN

DAY 1:

BREAKFAST

x 1 egg (any style), with 2 pieces of bacon (1 serving)

LUNCH

x Grain Free Couscous Salad with Baby Kale and Artichoke Hearts (2 servings; eat

half today and half tomorrow for lunch)

x 1 lb of ground chicken or turkey

x 1 tsp olive oil

x ¼ cup diced red onion

x 4 oz baby kale leaves (if you are not a kale fan, use baby spinach), chopped

x 1 cup quartered artichoke hearts - if in brine, drain & rinse before using

x Juice of one lemon

x Handful of fresh cilantro, chopped

x 4 sprigs-worth of fresh mint leaves, chopped (optional)

x Extra virgin olive oil to taste.

Heat a large flat bottomed pan or skillet with the olive oil over medium-low heat. Add the ground

chicken to the pan, breaking up with the back of a spoon and cook through until no pink remains, about

10 minutes. Remove the chicken from the pan and lay out to dry for a few minutes on some paper

towel. Reserve any chicken juices in the pan for later. Using a food processor, or blender pulse the

cooked chicken into large crumbs as if you were "ricing" a cauliflower. Don't over-process/blend, or you

get paste! Add the chopped cooked chicken to a large salad bowl. Chop the baby kale leaves

04

4 oz. steak for females/6oz. steak for males with big green salad drenched in a high fat low sugar dressing of your choice.

*Snacks may include: • Fresh strawberries with real cream • Cheese sticks • Almonds • Avocado with salt and pepper or nuts (almonds, macadamia) • Full fat yogurt (plain, Greek) with tbs. almond butter.

Chicken Salad: • Bake, broil or grill organic, boneless chicken breasts. • Add a lettuce of your choice (kale, spinach, iceberg, arugula) and

mix with cheese (feta, goat, cheddar, sharp cheddar) and fresh basil, salt, and pepper.

• Dressing is your choice- you may choose olive oil, ranch, or blue cheese.

2 eggs any style cooked in real, grass fed butter with 3 slices bacon and ½ an avocado with salt and pepper.


DAY 1:

BREAKFAST


LUNCH




x 1 tsp olive oil














04


DAY 1:

BREAKFAST


LUNCH




x 1 tsp olive oil














04

(or spinach), red onion, cilantro and mint leaves. Add to the bowl. Drain the artichoke hearts of any

brine or oil, rinsing if necessary, then slice into strips and add to the bowl with the lemon juice, reserved

chicken juices and as much extra virgin olive oil as you like. Toss to combine and serve.


DINNER

Grilled steak (1 Serving; 4 oz. of steak if you are female and up to 6 oz. if you are a male); Add a roasted or steamed veggie of your choice.

DAY 2:

BREAKFAST

x Almond Porridge (1 serving)

x 1 cup almond meal (or grind up a cup of fresh almonds in a food processor)

x 2 tsp cinnamon

x Pinch of nutmeg

x Cream from one can of full fat coconut milk (the stuff you skim off the top of the can

after its settled in the fridge)

In a saucepan, heat the coconut cream you skimmed from the can on low heat until it melts. Add the

almond meal, or ground almonds. Mix until combined thoroughly. Stir and cook on medium heat for

about 5 minutes. Once it thickens up a bit, remove from heat, add cinnamon and nutmeg. Stir and

enjoy.

05

Day one





DINNER


DAY 2:

BREAKFAST



x 2 tsp cinnamon

x Pinch of nutmeg






enjoy.

05





DINNER


DAY 2:

BREAKFAST



x 2 tsp cinnamon

x Pinch of nutmeg






enjoy.

05

• 4 oz. steak for females/6oz. steak for males • Big green salad drenched in a high fat low sugar dressing of your choice • Snacks during the day can include: fresh strawberries with real cream, cheese

sticks, almonds, avocado with salt and pepper or nuts (almonds, macadamia), full fat yogurt (plain, Greek) with tbs. almond butter

Day two


DAY 1:

BREAKFAST


LUNCH




x 1 tsp olive oil














04


DAY 1:

BREAKFAST


LUNCH




x 1 tsp olive oil














04

3 eggs scrambled with chopped ham and cheese, side salad with olive oil.

½ cup full fat Greek yogurt mixed with 1 tbsp. Almond butter and teaspoon coca.





DINNER


DAY 2:

BREAKFAST



x 2 tsp cinnamon

x Pinch of nutmeg






enjoy.

05

Left over steak from night before or grilled chicken breasts (4oz. female/6oz. male) with side salad and green beans dressed in olive oil or butter.

LUNCH

Grain Free Couscous Salad with Baby Kale and Artichoke Leftovers

DINNER

Spaghetti Squash Pad Thai (3 Servings; eat one serving tonight, one tomorrow night, and one the

following night)

x 1 medium-sized spaghetti squash

x 2 cloves garlic, crushed

x 1/2 red onion, chopped

x 1/2 cup mushrooms, chopped

x 1/2 cup carrots, chopped

x 1/2 cup sprouts

x 1/2 cup scallions, chopped

x 10-20 large shrimps

x 2 chicken breasts, cooked and shredded

x 2-3 organic eggs

Preheat oven to 350 degrees. Roast spaghetti squash and set aside. In a bowl mix together sauce

ingredients and set aside. In a large pan, sauté 1 tbsp extra-virgin olive oil with 2 garlic cloves crushed,

half of a red onion chopped, chopped mushrooms, carrots, sprouts, and scallions (and any other

veggies you like). Once cooked down, add shrimp and chicken (uncooked or slow cooker chicken) and

cook for 5-8 minutes, until protein is cooked. Add in spaghetti squash (approx. 3 cups) and sauce

mixture, mix well to combine. Make a space in the center of your pan and add in 2 (or 3) eggs.

FAST START 14-DAY MEAL PLAN 06 Day three


DAY 1:

BREAKFAST


LUNCH




x 1 tsp olive oil














04





DINNER


DAY 2:

BREAKFAST



x 2 tsp cinnamon

x Pinch of nutmeg






enjoy.

05

2 Italian sausages grilled, green beans in butter and handful of nuts.

Orange/ Vanilla Dream Shake: • 1 cup crushed ice • 1 cup almond milk • 8oz. cream cheese • 2tsp vanilla extract • 3 tsp orange extract • ¼ cup to ½ cup Erythritol or Swerve or Stevia.

Blend and serve (makes 3 servings).

Spaghetti Squash and meatballs: • Slice spaghetti squash in half, clean out the guts and place squash

face down on cooking sheet in oven at *400 for roughly 30 minutes. Let cool for 5 minutes and scoop out the ‘spaghetti’.

• While squash is cooking, mix one egg and 2 cups Parmesan cheese with ground beef, salt, and pepper, and form meatballs.

• Put large pot on stove and preheat stove with 2 jars Organicville Red Marinara Sauce (or any red sauce of your choice as long as it’s low in carbs and sugar.) Place meatballs in pot and let boil for 5 minutes then lower to a gentle boil and let cook for 4 hours.


DAY 1:

BREAKFAST


LUNCH




x 1 tsp olive oil














04

Let cook and mix well throughout the mixture. Taste and adjust spices to desired liking. Top with extra

scallions and finely chopped peanuts on top.

07

DAY 3:

BREAKFAST

x Sausage Patties (2 Servings)

x 1 lb ground pork

x 1 and ½ tsp sea salt

x ½ tsp white pepper

x ½ tsp garlic powder

x ½ tsp cayenne pepper

x Optional: Sprinkle red pepper flakes to add some spice to the patties

x Olive oil

Throughly mix all the ingredients together. Then form the mixture into patties. Brown patties in a skillet

with a little oil over medium heat.

LUNCH

Sushi and Edamame (Can be pre-bought from a local grocery store; Also a great option for eating out)

FAST START 14-DAY MEAL PLAN Day four


DAY 1:

BREAKFAST


LUNCH




x 1 tsp olive oil














04





DINNER


DAY 2:

BREAKFAST



x 2 tsp cinnamon

x Pinch of nutmeg






enjoy.

05

Ham and cheese roll ups with side salad.

Cream cheese and egg pancakes: • Take 2 eggs and 1 cup cream cheese, add dash of vanilla and

blend. • You may use sugar free maple syrup if desired.

Left over pancakes rolled with ham and cheese, side of steamed green beans with butter.


DAY 1:

BREAKFAST


LUNCH




x 1 tsp olive oil














04

DINNER

Spaghetti Squash Pad Thai Leftovers

DAY 4:

BREAKFAST

Sausage Patties Leftovers

LUNCH

x Adult Lunchable - (1 Serving; made at home and can be brought to work)

x Choose a meat: Chicken, turkey, salami, or ham (6 slices of meat)

x Choose a cheese: Havarti, Provolone, or Swiss, etc. (3 slices of cheese)

x Choose a nut: Walnuts, pistachios, almonds (a handful)

x Protein Bar of choice (just make sure it is low carb, and low sugar)

DINNER

Spaghetti Squash Pad Thai Leftovers

FAST START 14-DAY MEAL PLAN 08 Day five


DAY 1:

BREAKFAST


LUNCH




x 1 tsp olive oil














04


DAY 1:

BREAKFAST


LUNCH




x 1 tsp olive oil














04





DINNER


DAY 2:

BREAKFAST



x 2 tsp cinnamon

x Pinch of nutmeg






enjoy.

05 Fresh strawberries and real heavy whipping cream/ coffee with cream.

Cauliflower mashed potatoes and Grilled Salmon with green beans: • Boil cauliflower until soft, drain and mash in bowl. Add grass fed,

real butter and cheddar cheese (2 cups) or any cheese of your preference. Mix until smooth.

• Grill salmon until flaky. • Steam green beans and add butter.

Lunch Ham and cheese roll ups melted with side of sweet pickles and side salad.

DAY 5:

BREAKFAST

x Cinnamon Coconut Pancakes (2 Servings; eat one serving today and save the rest

for tomorrow)

x 2 large eggs

x 3 tbsp full fat coconut milk

x ½ tsp apple cider vinegar

x ½ tsp vanilla extract

x 2 tbsp organic coconut flour

x ½ tsp cinnamon

x ¼ tsp baking soda

x Small pinch of salt

x Olive oil for cooking

Whisk the eggs, coconut milk, vinegar, and vanilla together until well combined. In a separate bowl, mix

the remaining ingredients (except ghee). Combine wet and dry ingredients. Heat a small skillet to

medium-low heat. Add ghee to skillet and use a tbsp to add the pancake mix to the pan. Lightly brown

each side. Serve.

LUNCH

FAST START 14-DAY MEAL PLAN 09

Fajita’s (chicken, beef, or shrimp; without tortillas; no rice; beans are ok, and a little bit of salsa and

sour cream; 1 Serving)

Day six

2-egg omelette or scramble with tomato, onion, and spinach.

Chocolate power shake: • 1 cup crushed ice • 1 cup almond milk • 8oz. cream cheese • 2 scoops of chocolate whey powder • ¼ cup to ½ cup Erythritol or Swerve or Stevia.

Blend and serve (makes 3 servings).

Pork cutlets: • 6 pork cutlets • 1/2 cup Italian dressing • 1/2 cup grated parmesan cheese • Seasoning to taste

Heat a frying pan to medium. Pour Italian dressing in a bowl, and grated parmesan cheese in a second bowl. Dip each cutlet first in Italian dressing and then in parmesan cheese. Cook cutlets in the pan for about 15 minutes or until cooked though.


DAY 1:

BREAKFAST


LUNCH




x 1 tsp olive oil














04


DAY 1:

BREAKFAST


LUNCH




x 1 tsp olive oil














04





DINNER


DAY 2:

BREAKFAST



x 2 tsp cinnamon

x Pinch of nutmeg






enjoy.

05

DINNER

Zucchini Pasta with Green Vegetables (3 Servings; you can add lentils, prawns, or chicken to make this

a higher protein meal; eat one serving tonight, one serving tomorrow night, and one serving the

following night)

x 1/4 cup water

x 1 cup cut asparagus

x 1 cup cut green beans

x 1 cup broccoli

x 3 cups zucchini, spiraled

x 1 tsp of sea salt

x 1/3 cup pesto

Cook spiraled zucchini using your preferred method. Steam, or boil the vegetables until tender. Add the

vegetables, and pesto to the cooked zucchini spirals. Stir gently until well blended. This dish can be

served warm, or cold.

DAY 6:

BREAKFAST

Cinnamon Coconut Pancakes Leftovers

FAST START 14-DAY MEAL PLAN 10 Day seven


DAY 1:

BREAKFAST


LUNCH




x 1 tsp olive oil














04


DAY 1:

BREAKFAST


LUNCH




x 1 tsp olive oil














04





DINNER


DAY 2:

BREAKFAST



x 2 tsp cinnamon

x Pinch of nutmeg






enjoy.

05

Chicken or tuna salad made with mayo or olive oil, chopped celery, salt and pepper.

Full fat yogurt (Greek/plain) with 1 tbs. almond butter and 1 teaspoon unsweetened, organic cocoa.

Hamburger (no bun) with bacon and cheese. Salad with cucumbers, peppers and celery (dressing of your choice).

LUNCH

x Chicken and Basil Stir-fry (2 Servings; eat half today and half tomorrow)

x 1 lb ground chicken or turkey

x 3-4 large red chilies

x 2 tbsp fish sauce

x 4 tbsp lime juice

x Small bunch of basil, leaves picked

Use wok or large frying pan. Heat pan to medium-high, add a little oil and add meat. Stir in chilies and

cook meat thoroughly. Add fish sauce and lime juice, and remove pan from heat. Taste and add more

fish sauce or lime juice if you would like. Toss in basil leaves and serve hot.

DINNER

Zucchini Pasta with Green Vegetables Leftovers

DAY 7:

BREAKFAST

x Breakfast Burrito (1 Serving)

x Sliced ham of your choice, or use leftover bacon (3 slices; 1 Serving)

x 2 egg whites

11 FAST START 14-DAY MEAL PLAN Day eight

Easy Chicken Salad (makes 3 Servings) • 3 cups shredded chicken breast • 1 cup avocado mayo (available in the condiment isle; is a type of

mayonnaise • 1 handful of green grapes, halved • 1⁄2 a small red onion, diced • Slivered almonds (optional)

Mix all the ingredients together. Chill in the fridge for at least an hour before serving. Eat with some lettuce wraps if you would like.

Breakfast burger (leftover hamburger patty from last night) with a fried egg and two strips of bacon on top, and side of avocado.

Grilled steak (4 oz. of steak if you are female and up to 7 oz. if you are a male), add a roasted or steamed veggie of your choice.


DAY 1:

BREAKFAST


LUNCH




x 1 tsp olive oil














04


DAY 1:

BREAKFAST


LUNCH




x 1 tsp olive oil














04





DINNER


DAY 2:

BREAKFAST



x 2 tsp cinnamon

x Pinch of nutmeg






enjoy.

05

x ¼ cup chopped veggies (spinach, black olives, bell pepper, and tomato)

x Optional: Salsa

Sauté the veggies in a small bit of olive oil, over medium-heat. In a small bowl, whisk the eggs and

pour them over the veggie mix. Using a spatula, scramble the mix until thoroughly cooked. Lay ham or

bacon flat and spoon cooked mixture onto the ham, or bacon and wrap it up. Serve and enjoy.


LUNCH

Chicken and Basil Stir-fry Leftovers

DINNER

Zucchini Pasta with Green Vegetables Leftovers

DAY 8:

BREAKFAST

x Good Morning Chia Pudding (Needs to chill overnight (1 Serving)

x 1 and a ½ cups of coconut milk

x 1/3 cup chia seeds

x 1 scoop whey protein powder (optional)

x 1 tbsp vanilla extract

12 Day nine


DAY 1:

BREAKFAST


LUNCH




x 1 tsp olive oil














04


DAY 1:

BREAKFAST


LUNCH




x 1 tsp olive oil














04





DINNER


DAY 2:

BREAKFAST



x 2 tsp cinnamon

x Pinch of nutmeg






enjoy.

05 Bacon and eggs with cheese.

Grilled Italian sausage with side salad.

Bacon, Cheese and Cauliflower Casserole: • Steam cauliflower until tender. • Mix 6oz. cheddar cheese, 6oz. Monterey Jack, 8 oz. cream cheese

in a bowl, then add 2 bunches sliced green onion, 6 slices cooked bacon, 3 tbs. heavy whipping cream.

• After all ingredients are mixed together including bacon, cream, cheese and cauliflower put into a baking dish. Add more cheese of your choice on top. Cover with tinfoil and bake at *350 for 25 minutes, remove foil and bake 10 minutes until golden brown

In a large bowl, whisk together the almond milk, chia seeds, and agave nectar. Let it sit for 5-10

minutes. Whisk again. Cover and place in the fridge overnight, stirring occasionally. Remove from

fridge in the morning, stir. Enjoy!

LUNCH

x One Pan Chicken with Fennel, Tomatoes, Olives, and Spinach (1 Serving)

x 4-6 ounces boneless, skinless chicken breast

x Sea salt and ground pepper

x ½ cup low sodium chicken stock (no sugar added)

x 1 teaspoon crushed red pepper flakes (optional, to taste)

x 2-4 cloves garlic, crushed

x ½ a lemon, cut crosswise in ½-inch slices

x 6 cherry tomatoes, halved

x 1 small bulb fennel, sliced lengthwise in wedges 1-inch thick

x 5 kalamata olives, halved

x 1 cup fresh baby spinach

Season chicken breast with a little bit of salt and pepper on all sides, and let it sit on the counter for at

least 10 minutes but no more than 20 minutes, so that it’s not refrigerator cold. Pour the chicken stock

into a large skillet or sauce pot with a lid, season it with a little bit of salt and pepper, then bring it to a

simmer over high heat. As soon as the liquid is boiling, add the red pepper flakes, garlic, lemon slices,

cherry tomatoes, fennel, and olives, spread everything out over the bottom of the pan, then lay the

chicken breast on top. Cover the pan and turn the heat down to medium-low. Cook, covered, about 8-

10 minutes. As soon as the chicken is cooked, remove it from the skillet and let it rest on a cutting

board for 5 minutes. Turn the stove and pour any remaining liquid from the skillet by tilting the pan and

using a spatula to keep the vegetables in. Take out the lemon slices and throw them away. With the

skillet still off the heat, add the spinach and toss everything together, so that the spinach wilts just a

little bit. Transfer the vegetables to a plate. Slice the chicken and serve it on top of the vegetables.

FAST START 14-DAY MEAL PLAN 13 Day ten


DAY 1:

BREAKFAST


LUNCH




x 1 tsp olive oil














04


DAY 1:

BREAKFAST


LUNCH




x 1 tsp olive oil














04





DINNER


DAY 2:

BREAKFAST



x 2 tsp cinnamon

x Pinch of nutmeg






enjoy.

05 Cheese, spinach and bacon omelette.

Chicken lettuce wraps: grill chicken (use lettuce in place of bun), add cheese, cucumbers or low carb dressing.

Beef Stew: • In crockpot/slow cooker place meat/beef with 2 containers of beef

broth. Add fresh celery and carrots, salt, pepper, and Worcester sauce.

• Let cook all day on high, after 7 hours lower to low. • Add cheese as garnish when ready to eat.

using a spatula to keep the vegetables in. Take out the lemon slices and throw them away. With the

skillet still off the heat, add the spinach and toss everything together, so that the spinach wilts just a

little bit. Transfer the vegetables to a plate. Slice the chicken and serve it on top of the vegetables.

DINNER

x Peppery Chicken Curry (1 Serving)

x 2 chicken thigh cutlets, chopped into pieces

x 1 tsp garlic, minced

x 1 tsp fresh ginger, minced

x 1 tbsp red wine vinegar

x ½ tsp ground turmeric

x Pinch of ground saffron

x 2 tsp freshly ground black pepper

x 1 small sweet onion

x 2 tbsp olive oil

x Optional: Google a basic recipe for cauliflower rice. It goes very well with this dish!

In a bowl mix together the garlic, ginger, salt, vinegar, turmeric, and 1 tsp black pepper. Spread mixture

over the chicken in a shallow bowl and marinate for an hour. Peel and chop one of the onions. Place

the onion in a food processor and blend it to a paste. Slice the remaining onion and set aside. Heat the

olive oil in a deep saucepan. Add sliced onion and 1 tsp of black pepper, and cook for 10 minutes until

golden. Add onion paste and cook over low heat for another 10 minutes until golden brown. Add

chicken and marinade. Cook, stirring to coat all sides and brown the meat. Next add 5 oz. of water,

bring to a simmer and cook over low heat for 20 minutes until the chicken is cooked and tender. Serve

and enjoy.

FAST START 14-DAY MEAL PLAN 14 Day eleven

“Snack Pack”: • 6 slices of chicken, turkey, salami, or ham. • 3 slices of Havarti, Provolone, or Swiss. • Handful of nuts: walnuts or almonds • Side of carrots and celery

“Bulletproof Coffee” (blend 8oz coffee with 2tbs grass fed butter until it becomes foamy). Eat with full-fat Greek yogurt.

Grilled chicken with asparagus (toss asparagus stalks in a ziplock bag with olive oil and lemon pepper seasoning. Wrap in foil and cook on the barbecue/grill next to the chicken.


DAY 1:

BREAKFAST


LUNCH




x 1 tsp olive oil














04


DAY 1:

BREAKFAST


LUNCH




x 1 tsp olive oil














04





DINNER


DAY 2:

BREAKFAST



x 2 tsp cinnamon

x Pinch of nutmeg






enjoy.

05

DAY 9:

BREAKFAST



x 2 tsp cinnamon

x Pinch of nutmeg






enjoy.

LUNCH

x Chicken and Zucchini Poppers (1 Serving)

x 1/2 lb. ground chicken breast

x 1 cup grated zucchini (leave peel on)

x 1 green onion, sliced

x 2 tbsp fresh cilantro, minced

x 1 clove garlic

15 FAST START 14-DAY MEAL PLAN Day twelve


DAY 1:

BREAKFAST


LUNCH




x 1 tsp olive oil














04


DAY 1:

BREAKFAST


LUNCH




x 1 tsp olive oil














04





DINNER


DAY 2:

BREAKFAST



x 2 tsp cinnamon

x Pinch of nutmeg






enjoy.

05

Vanilla and Strawberry Shake: • Crushed ice • 5 medium sized strawberries • ½ cup almond milk • 8 oz. cream cheese • 2tsp strawberry extract • ¼ cup SWERVE

Blend and enjoy!

Tuna salad with mayo or olive oil and celery.

Left over beef stew.

x 1/2 tsp sea salt

x 1/4 tsp of freshly ground black pepper

x 1/4 tsp cumin

x 2 tbsp olive oil, for cooking

16 FAST START 14-DAY MEAL PLAN

Toss chicken with zucchini, green onion, cilantro, garlic, salt, pepper, and cumin. Mixture will be quite

wet. Add olive oil to a pan over medium heat. Put a heaping spoonful of the mixture into the pan. Cook

for about 5-6 minutes a side. Flip and cook an additional 4-5 minutes, or until golden brown and the

center is thoroughly cooked. Serve with guacamole.

DINNER

x Roasted Pork Chops & Butternut Squash (1 Serving)

x 1 butternut squash, peeled, seeded, and cut into 1 1/2 inch pieces

x 7 tbsp of olive oil

x 1 bone-in pork chop (however thick you would like)

Heat oven to 400 degrees. On a baking sheet, toss the squash with 4 tbsp of olive oil, 1/2 tsp of sea

salt, and 1/4 tsp of fresh ground black pepper. Roast, tossing once, until tender, 30 to 35 minutes.

When the squash has cooked for 20 minutes, heat 3 tbsp of the remaining oil in a large skillet over high

heat and add the pork shop. Cook the pork chop until browned, 3 to 5 minutes per side. Season pork

chop to taste with sea salt and freshly ground black pepper.

Day thirteen


DAY 1:

BREAKFAST


LUNCH




x 1 tsp olive oil














04


DAY 1:

BREAKFAST


LUNCH




x 1 tsp olive oil














04





DINNER


DAY 2:

BREAKFAST



x 2 tsp cinnamon

x Pinch of nutmeg






enjoy.

05 Bacon and eggs and handful of strawberries.

Chicken wings (unsauced) with side salad.

Hamburger with 1 poached egg, bacon and cheese, and no bun.

DAY 10:

BREAKFAST

x Breakfast Chili Omelet (3 servings; eat one serving today and save the rest for

tomorrow and the next day)

x 1 jar of chili (without meat)

x 1 lb grass fed beef

x 2 eggs with yolk

x 4 egg whites only

x Olive oil

Cook beef in a skillet on the stove over medium heat until fully cooked. Set it aside. Whisk eggs, and

egg whites. Heat a skillet on medium-low and add a little olive oil or ghee to grease pan. Add eggs and

cook until bottom and sides are set, but center is liquid, roughly 3-4 minutes. Spoon chili without meat

over the eggs, covering them and cook for another 4-6 minutes. When eggs are done cooking, add

meat on top and fold omelet in half. Serve.

LUNCH

x Kale Salmon Pom Salad (1 Serving)

x Salad: 1 cup of kale, chopped

x 1 salmon filet, cooked and cooled (wild caught)

x 6 oz pomegranate arils

FAST START 14-DAY MEAL PLAN 17 Day fourteen


DAY 1:

BREAKFAST


LUNCH




x 1 tsp olive oil














04


DAY 1:

BREAKFAST


LUNCH




x 1 tsp olive oil














04





DINNER


DAY 2:

BREAKFAST



x 2 tsp cinnamon

x Pinch of nutmeg






enjoy.

05 Greek yogurt and organic strawberries and cocoa.

Salmon grilled with side salad and olive oil.

Steak and broccoli with cheese.

Documents

14 Day Fast Start - Amazon S3Start+14-Day... · towel. Reserve any chicken juices in the pan for later. Using a food processor, or blender pulse the ... FAST START 14-DAY MEAL PLAN