C UST OM I Z A B L E M E A L PL A N S & SHOPPI N G L I ST S · What’s more, deeply colored dried fruits, such as tart cherries or apricots, are packed with antioxidants. Dried plums

CUSTOMIZABLE MEALPLANS &SHOPPING LISTS

18 Place du Tomberg - 1200 Brussels • 0483 139797

[email protected] • www.brusselsyogaloft.com

+ Bonus

Recipes




Foods To EmbracePlenty of fiber-rich vegetables and fruits.

Nuts and seeds (Look for natural varieties without seasoning or additives)

Gluten-free whole grains such as brown rice, quinoa, sorghum, millet or amaranth

Legumes such as lentils and beans

High-quality meats and poultry (organic if possible) and wild sustainable fish

Healthy fats such as extra-virgin olive oil and avocado oil

Antioxidant-rich spices and herbs

Natural sweeteners including raw honey, pure maple syrup/maple syrup flakes and

dates/dates sugar (in small amounts only)

Foods To AVOIDAll alcohol plus any artificially-flavored, colored or sweetened beverages

Refined grains or flours (i.e. not in their whole state, such as white rice and white flour)

including products made with these ingredients (i.e. crackers, cookies, etc)

High fructose corn syrup, added sugars and/or refined sugars (except for natural

sweeteners listed above)

Zero calorie sweeteners ( both artificial and all-natural ones)

All dairy from all animal sources (i.e. milk, cheese, butter yogurt, sour cream, coffee

creamer)

All forms of gluten

All processed foods that contain colors, flavors, preservatives, trans fats or

hydrogenated oils

Fried foods or fast food

Meat produced with added hormones or antibiotics

Foods containing ingredients that sounds as if they belong on your high school

chemistry exam and couldn’t be made by you in your own kitchen.




Here are 10 ingredients you

will use on a regular basis,

and how to prep them:1. Produce such as carrots, celery and peppers can be prepped and stored in the fridge up

to 3 days in advance.

2 Dark leafy greens can be washed, chopped and stored up to two days ahead.

3. Ginger can be peeled and stored in the freezer for up to 4 months. Simply grate from

frozen!

4. Thin-skinned produce such as berries, lettuce, apples, pears and potatoes are best

washed and prepared as needed.

5. Ancient grains and beans can be cooked ahead of time and stored in the fridge up to

four days in advance, or frozen for up to four months.

6. Cauliflower “rice” can be stored raw up to three days in the fridge; cooked up to 4 days.

7. Hard-boiled eggs can be stored up to ve days.

8. Raw meat & poultry can be prepped, sealed tightly and stored up to 2 days in advance.

9. Fish and seafood is best to prep as needed.

10. Sauces, dressings and dairy-free pestos can be made ahead and stored for up to one

week in the fridge.

What to Prep:

Remember to keep all refrigerated foods covered and check daily for spoilage. Also, avoid over-packingthe shelves so the cold air can circulate and keep everything properly chilled.


FREEZERFrozen fruits and vegetables: Buying frozen is one of the best tricks for consuming IN-

SEASON produce year-round. Not only does buying frozen help you save money, more

nutrition is locked in than if you buy fresh that travelled thousands of miles to your local

store. Look for frozen veggies and fruits without any added sauces or syrups.

Whole natural nuts and seeds (e.g. almonds, walnuts, chia, hemp, flax): Storing these oil-

rich foods in freezer-safe containers will help keep the healthy fats fresher, longer.

Freezing also lets you buy in bulk, which saves money.

Meat and poultry: It’s essential that you buy the highest quality meats you can, free of any

added hormones or antibiotics. Look for grass-fed beef and chicken raised on vegetable-

based feed. The freezer allows you to stock up on these items while on sale and store in

smaller portions.

Ice cube trays: Fill these underused kitchen tools with stock or pesto and store in a

freezer safe bag. Reach for a cube whenever your meal needs a flavor boost.

Smoothie popsicles and sweet treats: Got extra smoothie in the bottom of your blender?

Just pour it in your popsicle mold for a nutrient-packed popsicle later on! I also love

stashing banana chunks, grapes and berries in the freezer for when I want something

quick, refreshing and sweet (and these can be tossed into smoothies, too). For

convenience, 100-percent-fruit frozen bars from the grocery store are also a nice treat.

Single-serve portions of leftover meals: Store extra portions from your

BrusselsYogaLoft45 menu in freezer-safe containers to pull out in a pinch.






PANTRY: Yes, healthy foods live here, too!Stocking up on a few long-lasting staples helps you keep healthy ingredients on-hand. Here are some of the essentials:

1. Dry ingredients: Gluten-free ancient grains (such as quinoa and millet), brown rice, gluten free oats, dried beans and peas. Store in sturdy containers with tight-fitting lids.

2. All natural nut and seed butters: If not consumed within one week move to the fridge.

3. Bean or nut flours: Refrigerate once opened to keep any oils from turning rancid.

4. Canned foods: Beans (black, kidney, navy and chickpeas), puréed pumpkin, tomatoes,tomato paste, tuna, salmon, anchovies (or anchovy paste) and olives. Always choose foods in BPA-free cans.

5. Broths or stock: Read ingredients carefully and choose broths without any AVOID ingredients.

6. Roasted nuts, seeds, or beans: If nuts have been toasted, keep them tightly sealed in the pantry (e.g. pumpkin seeds).

7. Cold-pressed oils: Store these away from light and heat (i.e. on a pantry shelf away from the oven) which can cause them to break down faster.

8. Vinegars and spices. These items are essential for turning up flavor without the need for fat or salt. Plus, research shows many herbs and spices, such as cinnamon, oregano and rosemary, are chock full of antioxidants.

9. Dried fruits: These can help tame your sweet tooth while they also help you get a quick serving of fruit in when you’re on the go (e.g. trail mix). What’s more, deeply colored dried fruits, such as tart cherries or apricots, are packed with antioxidants. Dried plums an excellent source of fiber while Medjool dates are rich in over a dozen vitamins and minerals. Choose dried fruits without added sugars, oils or preservatives.

10. Garlic, onions, potatoes and squash: Remember grandma’s root cellar? These veggies stay fresher, longer when stored in a cool, dry and dark place.

11. 100-percent-fruit jams, preserved fruits and pickled veggies: Another throwback to grandma’s era, these jarred preserves come in handy when you need a healthy boost of flavor.


STUFF YOUR CLEAN PANTRY WITH:

1 bottle extra-virgin olive oil (EVOO)

1 bottle avocado oil

1 bottle olive oil cooking spray

1 jar coconut oil

1 bottle toasted sesame oil

1 bottle raw apple cider vinegar

1 bottle balsamic vinegar

1 bottle rice vinegar

1 jar olive oil or avocado oil

mayonnaise

1 bag poppy seeds

1 bag toasted sesame seeds

1 bag chia seeds

1 bag hemp seeds

1 jar raw honey

1 bottle pure maple syrup

1 bottle pure vanilla extract

(TRY: Simply Organic Pure Vanilla

Extract)

1 bottle coarse sea salt

1 bottle fine sea salt

1 bottle ground black pepper 1 jar

tahini paste

1 jar pitted Kalamata olives

1 jar natural unsalted almond butter

1 jar unsalted tomato sauce

1 14.5-oz BPA-free can unsalted

diced tomatoes

1 container crushed tomatoes in juice

1 24-oz plus 1 8-oz container low-

sodium chicken broth

1 32-oz plus 1 8-oz container low-

sodium vegetable broth

1 bottle ground cinnamon

(TRY: Simply Organic Ground

Cinnamon)

1 bottle chile powder

1 bottle garlic powder

(TRY: Simply Organic Garlic Powder)

1 bottle ground turmeric

(TRY: Simply Organic Ground

Turmeric Root)

1 bottle dried oregano

(TRY: Simply Organic Oregano Leaf)

1 bottle onion powder

1 bottle red pepper flakes

1 bottle ground cumin

(TRY: Simply Organic Ground Cumin

Seed)

1 bottle dried minced onion

1 bottle granulated garlic

1 bottle ground cayenne pepper

1 bottle ground ginger

(TRY: Simply Organic Ginger Root

Ground)

1 bottle pumpkin pie spice

(TRY: Simply Organic Pumpkin Pie Spice)

1 bottle paprika

(TRY: Simply Organic Ground Paprika)

1 bottle ground nutmeg

1 bottle curry powder

1 bottle bay leaves

1 bottle ground celery seed

1 container baking powder

1 container baking soda

1 bag blanched almond flour

1 bag coconut flour

1 bag arrowroot

1 bag shredded unsweetened coconut

1 bag roasted sunflower seeds

1 bottle dry mustard

1 jar Dijon mustard

1 jar whole-grain mustard

1 bottle nutritional yeast

1 bottle gluten-free reduced sodium

tamari




WEEK ONE: Shopping List PROTEINS AND DAIRY ALTERNATIVES

⃣ 2 Dozen pastured eggs

(NOTE: use remaining egg in week 2)

⃣ 1 pkg non-dairy mozzarella

⃣ 2 5- to 6-oz wild skin-on salmon fillets

⃣ 4 2-oz boneless, skinless thin chicken

tenders (preferably organic)

⃣ 10 oz plain unsweetened coconut

yogurt

⃣ 1 qt plain unsweetened almond milk

VEGGIES AND FRUITS

⃣ 3 bananas

⃣ 1 lb red grapes

⃣ 3 limes

⃣ 2 lemons

⃣ 1 head romaine lettuce

⃣ 2 bunches kale

⃣ 2 small bunches arugula

⃣ 2 avocados

⃣ 4 Portobello mushroom caps

⃣ 1 ¼ lb carrots

⃣ 3 white onions (2 med, 1 sml)

⃣ 3 red bell peppers

⃣ 2 large cucumbers

⃣ 1 lb baby beets

⃣ 20 fingerling potatoes

⃣ 1 head garlic

⃣ 3 1-inch pieces fresh ginger

⃣ 1 small bunch fresh dill

⃣ 1 small bunch fresh basil

⃣ 1 small bunch fresh rosemary

⃣ 1 small bunch fresh oregano

⃣ 1 sml bunch fresh flat-leaf parsley

⃣ 4 sweet potatoes

WHOLE GRAINS

⃣ 1 bag millet (NOTE: Use remaining

in Week 2.)

⃣ 1 box quinoa

⃣ 1 box quinoa puffs

⃣ 1 box popcorn

⃣ 1 box whole-grain/whole-seed

gluten-free crackers

EXTRAS

⃣ 1 jar 100% fruit strawberry jam

⃣ 4 oz raw unsalted almonds

⃣ 1 container protein powder (no

additive)

⃣ 1 jar kimchi (NOTE: Use remaining in

week 4.)

⃣ 1 15-oz BPA-free can unsalted

cannellini orr other white bean)

⃣ 2 snack bars (TIP: For smarter

snacking, look for bars with a clean

ingredient list such as Larabar or

substitute for homemade power balls

such as our Tropical Energy

Balls. Make a double batch and freeze

them!)

⃣ 1 bag unsweetened raisins

⃣ 1 12-oz bag frozen organic shelled

edamame

⃣ 1 pkg gluten-free veggie burgers

⃣ 1 bag frozen blueberries

PANTRY STAPLES*

⃣ 1 bottle extra-virgin olive oil

⃣ 1 bottle avocado oil

⃣ 1 bag chia seeds

⃣ 1 bottle ground cinnamon

⃣ 1 bottle chili powder

⃣ 1 bottle garlic powder

⃣ 1 bottle ground turmeric

⃣ 1 bottle pure vanilla extract

⃣ 1 bottle dried oregano

⃣ 1 bottle dried minced onion

⃣ 1 bottle granulated garlic

⃣ 1 bag poppy seeds

⃣ 1 bag toasted sesame seeds

⃣ 1 jar raw honey

⃣ 1 bottle coarse sea salt

⃣ 1 bottle fine sea salt

⃣ 1 bottle ground black pepper

⃣ 1 jar unsalted tomato sauce

⃣ 1 jar olive oil or avocado oil

mayonnaise

● Take stock of your pantry staples at the

end of each week to ensure you have

enough for future weeks.



SHOP SUSTAINABLY:

Choose seafood that’s fished or

farmed in ways that have less

impact on the environment. Look

for MSC or ASC certified, or check

the Monterey Bay Aquarium’s

guidelines for your region at

seafoodwatch.org


Day 1 Day 2 Day 3BREAKFAST:

Breakfast Banana Split:

Place ½ banana, sliced lengthwise, into a bowl.

Spoon ¾ cup yogurt on top.

Top with ¼ cup tbsp chopped

almonds and pinch cinnamon

SNACK:

1 oz sliced non-dairy mozzarella cheese

½ cup grapes

LUNCH:

Quinoa Chopped Salad:

Toss ¾ cup cooked quinoa with ¼ bell pepper,

chopped, ¼ cup chopped cucumber and 1

tbsp each chopped onion, basil and parsley

Avocado-Lime Dressing:

To a jar with a tight-fitting lid, add 1 avocado,

pitted and diced, avocado pit, ¼ tsp lime zest,

¼ cup lime juice, 2 tbsp olive oil, ½ cup water,

1 tsp raw honey, ¼ tsp minced garlic and pinch

each salt and pepper. Cover and shake

vigorously until thoroughly combined. Remove

pit. (Drizzle 2 tbsp dressing over quinoa salad;

save leftovers)

SNACK:

1 snack bar, or 1 serving homemade power

balls

DINNER:

1 serving Herb Cracker-Crusted Salmon (p. 4,

save leftovers)

Toss 5 fingerling potatoes in 1 tsp olive oil and

sprinkle with pinch each salt and pepper;

roast

1 cup arugula tossed in 1 tbsp Avocado-Lime

Dressing (leftovers); sprinkle with ½ chia seeds

NUTRIENTS: Calories: 1,519, Fat: 68g, Sat. Fat:

19g, Carbs: 179 g, Fiber: 27 g, Sugars: 66 g,

Protein: 60 g, Sodium: 747 mg, Cholesterol: 75

mg

BREAKFAST:

Berries & Greens Smoothie:

Blend 1 cup almond milk, 1 cup kale, 1 cup

frozen blueberries, 1 scoop protein

powder, 1 tbsp chia seeds and 1-inch piece

peeled and chopped ginger

SNACK:

¼ avocado, smashed with 1 tbsp lime juice

and pinch each salt and garlic powder,

with ½ cup sliced cucumber; ¼ cup

chopped kimchi

LUNCH:

1 veggie burger, cooked 1 tsp avocado oil

Creamy Dill Cannellini Bean Dip: In a food

processor, combine 1 can cannellini beans,

⅓ cup chopped fresh dill, ¼ cup EVOO,

zest and juice of 1 lemon, and 1 large clove

garlic and ¼ tsp salt, or to taste; process

until smooth. (Eat ⅓ cup; save leftovers)

with ½ bell pepper, sliced, 1 carrot, sliced,

and 1 oz crackers

SNACK:

½ cup grapes and ¼ cup almonds

DINNER:

1 serving “ Everything” Spiced Chicken

Tenders (p.4, save leftovers)

1 sweet potato, baked, topped with ¼ cup

Creamy Dill & Cannellini Bean Dip

(leftovers)

NUTRIENTS: Calories: 1,800, Fat: 95g, Sat.

Fat: 11.5g, Carbs: 164 g, Fiber: 38 g, Sugars:

49 g, Protein:85 g, Sodium: 2,553 mg,

Cholesterol: 63 mg

BREAKFAST:

2 eggs scrambled with ½ cup kale in 1 tsp

EVOO with pinch each salt and pepper,

topped with 1 tbsp kimchi

SNACK:

2 cups popcorn with pinch each garlic

powder, chili powder and salt and lime

wedge, squeezed over top

LUNCH:

Roasted Vegetables Salad: Preheat oven to

425⁰F. Dice 1 lb carrots and 1 med onion;

place on parchment-lined baking sheet. Dice

1 lb beets, place on separate parchment-

lined baking sheet. Toss each sheet of

vegetables with 1 tbsp EVOO and ⅛ tsp each

salt and pepper. Roast vegetables, stirring

every 15 minutes, until tender & beginning to

caramelize, 30-40 minutes. 2 cups arugula

on a plate with ⅓ of roasted vegetables over

top; drizzle with 2 tbsp Avocado-Lime

Dressing. Sprinkle with 1 tsp chia seeds (save

remaining roasted veggies). Eat with 1 oz

crackers

SNACK:


balls

DINNER:

1 serving Herb Cracker-Crusted Salmon

(leftovers, p.4)

Toss 10 fingerling potatoes in 2 tsp EVOO &

sprinkle with ½ tsp Everything Seasoning

(leftovers, p.4); roast. Top ½ (save leftovers)

with 2 tbsp Avocado-Lime Dressing

(leftovers)

½ cup grapes


Fat: 16g, Carbs: 146 g, Fiber: 27 g, Sugars: 55

g, Protein: 65 g, Sodium: 1,454 mg,

Cholesterol: 413 mg




Day 4 Day 5 Day 5 (ctnd)BREAKFAST:

Banana Split: Place ½ banana, sliced

lengthwise, into a bowl. Spoon ⅓ cup yogurt

on top. Top with ¼ cup quinoa puffs, 1 ½ tbsp

jam, 1 tbsp chopped almonds and pinch

cinnamon.

SNACK:

1 hard-boiled egg, sliced and drizzled with ½

tsp EVOO and sprinkled with ½ tsp Everything

Seasoning (leftovers, p.4) with 1 tbsp kimchi

LUNCH:

Potato Salad 2.0:

Toss ¼ cup Creamy Dill & Cannellini Dip

(leftovers) with ½ cup chopped romaine

lettuce, ¼ cup each shredded carrots, sliced

onion, sliced bell pepper, and 5 roasted

fingerling potatoes, halved (leftovers) and 1 tsp

chia seeds

SNACK:

½ cup grapes and ¼ cup almonds

DINNER:

1 serving “Everything” Spiced Chicken Tenders

(leftovers, p.4)

1 sweet potato, baked topped with 2 tbsp

Avocado-Lime Dressing (leftovers)

NUTRIENTS: Calories: 1,503, Fat:78.53g, Sat.

Fat: 14g, Carbs: 152 g, Fiber: 26 g, Sugars: 54 g,

Protein: 57 g, Sodium: 1,167 mg, Cholesterol:

249 mg

BREAKFAST:

Mini Bell Pepper & Onion Frittatas:

Preheat oven to 375⁰F. Saute 1 small

chopped onion and 1 minced red bell

pepper in 1 tbsp avocado oil until tender,

season with pinch each salt, pepper and

dried oregano. Divide mixture among 12

silicone muffin molds on a baking sheet.

Beat 10 eggs with 2 tbsp almond milk and

⅛ tsp each salt and pepper. Pour into

muffin cups over onion mixture. Bake until

just set, 12 to 15 minutes. (Eat 2; refrigerate

5, freeze remaining; thaw and heat when

called for)

1 banana, sliced, with pinch cinnamon

SNACK:

2 cups popcorn with pinch each garlic

powder, chile powder and salt and 1 lime

wedge, squeezed over top

LUNCH:

Veggie Burger Bowl: Cook 1 veggie burger

in 1 tsp EVOO; let cool. Combine 2 cups

chopped romaine lettuce, ½ bell pepper,

sliced, and ½ cup each sliced cucumbers

and radishes in a bowl. Crumble burger on

top. Drizzle with 3 tbsp Avocado-Lime

Dressing (leftovers).

½ cup red grapes

SNACK:

1 cup steamed edamame sprinkled with

pinch salt

DINNER:

Portobello pizzas: Place 4 Portobello

mushroom caps (cleaned, gills removed) on

a baking sheets, bottom side up. Brush with

EVOO; sprinkle lightly with pinch each salt,

pepper, garlic powder and dried oregano.

Bake at 400⁰F for 5 minutes. Top each with 2

to 3 tbsp tomato sauce and 1 to 2 tbsp

shredded non-dairy mozzarella. Bake for 10-

15 minutes, until mushrooms are very tender

and cheese has melted. (Eat 2, save

leftovers)

1 sweet potato, baked, with 1 tsp EVOO and

pinch each salt and pepper

⅓ cup Creamy Dill & Cannellini Dip (leftovers)

with ½ cup sliced cucumber


Fat: 15 g, Carbs: 162 g, Fiber: 38 g, Sugars:

56g, Protein: 54 g, Sodium: 2,020 mg,

Cholesterol: 310 mg



EVOO= Extra-Virgin Olive OilACV= Apple Cider Vinegar


Day 6 Day 7 BREAKFAST:

Berries & greens Smoothie:

Blend 1 cup almond milk, 1 cup kale, 1 cup

frozen blueberries, 1 scoop protein powder, 1

tbsp chia seeds and 1-inch piece peeled and

chopped ginger

SNACK:

1 mini bell pepper and onion frittata (leftovers)

with 2 tbsp kimchi

LUNCH:

Mega-Stuffed Sweet Potato:

Bake 1 sweet potato; saute 1 cup kale in 1 tsp

EVOO with 1 clove garlic and pinch each salt

and pepper; saute 1 veggie burger in 1 tsp

EVOO. Split potato and stuff with kale,

crumbled veggie burger and 2 tbsp grated

non-dairy cheese.

SNACK:

¼ cup Creamy Dill & Cannellini Dip (leftovers)

with ½ cup sliced cucumber

DINNER:

Roasted Vegetable Bowl: Place ½ cup cooked

quinoa at the bottom of a bowl. Toss ⅓ of

roasted vegetables (leftovers) with 2 cups

arugula, 1 tbsp each EVOO and pinch each salt

and pepper; place over top quinoa. Sprinkle

with 1 tsp chia seeds

NUTRIENTS: Calories: 1,449, Fat: 73g, Sat. Fat:

13g, Carbs: 144 g, Fiber: 31 g, Sugars: 47 g,

Protein: 58 g, Sodium: 2,158 mg, Cholesterol:

155 mg

BREAKFAST:

Cinnamon-Raisin Millet Porridge:

In a small pan, combine ⅔ cup millet, 1 cup

water, 1 ½ cups almond milk, ¼ cup raisins,

1 tsp vanilla, ½ tsp cinnamon and ¼ tsp

salt. Bring to a boil, stirring once or twice.

Reduce heat to low, cover and simmer

until liquid has absorbed and millet is

tender, about 20 to 30 minutes (eat 1/2 ,

save leftovers); drizzle with ½ tsp honey

SNACK:

1 hard-boiled egg, sliced and drizzled with

½ tsp EVOO and sprinkled with pinch each

salt and turmeric

½ cup grapes

LUNCH:

2 Mini Bell Pepper & Onion Frittatas

(leftovers)

1 cup steamed edamame with pinch salt

SNACK:

1 banana sprinkled with pinch cinnamon

1 oz almonds

DINNER:

2 Portobello Pizzas (leftovers)

2 cups arugula tossed with ⅓ of roasted

vegetables (leftovers), 2 tsp each EVOO

and lemon juice; sprinkle with pinch each

salt and pepper and ½ tsp chia seeds


Fat: 17g, Carbs: 195 g, Fiber:39 g, Sugars

85 g, Protein: 63 g, Sodium: 2,177 mg,

Cholesterol:497 mg




Herb Cracker-Crusted Salmon 2 tsp avocado oil + additional for greasing

1/3 cup crushed gluten-free crackers

(TIP: Crush in a food processor or in a plastic bag with a rolling pin.)

2 tsp chopped fresh flat-leaf parsley

1 tsp each chopped fresh oregano and rosemary

1/8 tsp garlic powder Pinch each sea salt and ground black pepper, optional

(TIP: If you’re using crackers that are highly seasoned, you can omit using salt and pepper.)

2 5- to 6-oz skin-on wild salmon fillets

1 tbsp olive oil or avocado oil mayonnaise

1. Preheat oven to 400ºF. Grease an 8-inch baking dish with oil.

2. In a small bowl, combine cracker crumbs, parsley, oregano, rosemary, garlic powder, salt and pepper. Pat salmon dry; season with

salt and pepper. Place salmon skin side down in baking dish. Brush tops with mayonnaise. Press cracker crumb mixture on top; drizzle

with 2 tsp oil.

3. Bake for 12 to 15 minutes, until crumb mixture is golden and fish flakes easily and is cooked to desired doneness in the center.

PER SERVING (1 fillet): Calories: 364, Total Fat: 21 g, Sat. Fat: 3 g, Monounsaturated Fat: 9.5 g, Polyunsaturated Fat: 7 g, Carbs: 10 g, Fiber:

1.5 g, Sugars: 0 g, Protein: 33 g, Sodium: 262 mg, Cholesterol: 75 mg



"Everything” Spiced Chicken Tenders

SPICE MIX:

3 tbsp dried minced onion

2 tbsp poppy seeds

2 tbsp sesame seeds

1 tbsp granulated garlic

1 tsp each ground black pepper and coarse sea salt

CHICKEN

4 2-oz boneless, skinless thin chicken tenders 3 tbsp avocado oil, divided

1. Make spice mix: In a large shallow bowl, combine all ingredients and mix well. (NOTE: Reserve 1 tsp spice mix for use in the Meal

Plan.)

2. Pat chicken dry. Brush chicken all over with 1 tbsp oil. Press chicken into spice mix, coating both sides of each piece.

3. In a medium skillet on medium-high, heat remaining 2 tbsp oil. Add chicken and cook for 6 to 8 minutes, turning once, reducing heat

as needed if spice begins to brown too much, until golden and cooked through. PER SERVING (2 tenders): Calories: 385, Total Fat: 25 g,

Sat. Fat: 3 g, Monounsaturated Fat: 13 g, Polyunsaturated Fat: 7 g, Carbs: 15 g, Fiber: 4 g, Sugars: 4 g, Protein: 27.5 g, Sodium: 829 mg,

Cholesterol: 63 mg

Week 1

Recipes


WEEK TWO: SHOPPING LISTPROTEINS & DAIRY ALTERNATIVES

2 oz smoked wild salmon (or swap for BPA-

free canned tuna)

8 oz ground chicken breast (preferably

organic)

6 oz grass-fed sirloin or top round steak

2 4-oz boneless codllets

VEGGIES & FRUITS

3 avocados

8 oz carrots

1 large yellow onion

1 red onion

1 green bell pepper

1 large kabocha squash (or swap for

butternut squash)

2 large sweet potatoes (NOTE: You’ll need a

spiral maker to make sweet potato noodles

in this week. If you don’t have one, you can

look for premade sweet potato noodles at

the grocery store; you’ll still need 1 whole

sweet potato.)

1 large head romaine lettuce

1 5-oz container baby kale

4 oz spinach

2 cucumbers

2 pints cherry or grape tomatoes

3 apples

6 large bananas

4 oranges

1 fennel bulb

2 lemons

2 limes

3 pears

1 head garlic

1 bunch fresh cilantro

8 oz shiitake mushrooms

8 green onions

2 bunches broccoli

2 1-inch pieces fresh ginger

1 pkg dried plums



WHOLE GRAINS

1 box quinoa (NOTE: Leftovers will be used

in subsequent weeks.)

EXTRAS

7 oz raw unsalted cashews

1 pkg pitted dates (NOTE: Leftovers will be

used in week 5.)

1 container unsweetened coconut water

1 jar 100% fruit juice no-sugar- added berry

jam (strawberry, raspberry or blackberry)

2 15-oz BPA-free cans unsalted chickpeas

1 bottle coconut aminos or gluten-free

reduced-sodium tamari or soy sauce

1 box gluten-free veggie burgers (Use

leftovers in week 4.)

1 12-oz bag frozen shelled organic edamame

1 bag frozen strawberries

1 snack bar (TIP: For smarter snacking, look

for bars with a clean ingredient list such as

Lärabar or substitute for homemade bars

such as our Tropical Energy Balls on page

65. Make a double batch ahead of time and

freeze them!)

1 jar red miso paste

1 jar sauerkraut (TIP: Look for fermented

sauerkraut in the refrigerated section of your

grocery store; NOTE: Use remaining amount

in week 5.)

PANTRY STAPLES

1 bottle extra-virgin olive oil

1 jar coconut oil





1 bag toasted sesame seeds

1 jar tahini paste


1 14.5-oz BPA-free can unsalted diced

tomatoes

1 24-oz container low-sodium chicken broth

1 bottle paprika (TRY: Simply Organic Ground

Paprika)


1 bottle ground cumin (TRY: Simply Organic

Ground Cumin Seed)





1 bottle ground black pepper

1 bag chia seeds


1 container baking soda


1 bottle ne sea salt

1 bottle bay leaves

1 bag coconut our

1 bag arrowroot

1 bag shredded unsweetened coconut


1 jar raw honey

Take stock of your pantry staples at the end

of each week to ensure you have enough for

future weeks.



Cinnamon-Raisin Millet Porridge (leftovers,

week 1), heated, with 1 pear, sliced, overtop

SNACK: 1⁄2 cup sliced fennel and 1 carrot,

sliced, with 1 oz smoked salmon

LUNCH:


(leftovers, week 1) Side Salad: 2 cups

chopped romaine, 1⁄2 cup cherry tomatoes,

1⁄4 cup each chopped cucumber and fennel,

2 tbsp chopped red onion. Top with 1 tbsp

each EVOO and ACV and pinch each salt

and pepper

SNACK:

1 cup edamame, steamed, with pinch salt

DINNER:

Kabocha Squash Chili: Heat 1 tbsp avocado

oil in a large pot on medium- high. Add 8 oz

ground chicken; cook, stirring, for 7 minutes,

until cooked through. Transfer to a bowl.

Add 1 diced large yellow onion; cook for 5

minutes. Add 3 minced garlic cloves; stir for

30 seconds.

Add 1 14.5-oz canned diced tomatoes, 1

diced green bell pepper, 2 cups peeled and

diced kabocha squash, 11⁄2 cups broth, 1

tbsp paprika, 1⁄2 tbsp chile powder, 1 tsp

each ground cumin, ground nutmeg, dried

oregano and black pepper, 1⁄2 tsp salt and 2

bay leaves; stir to combine. Bring to a boil;

reduce to low and simmer for 20 minutes,

until squash is tender. Return chicken to pot

and simmer until heated through. Remove

and discard bay leaves. (Makes 4 servings;

freeze 1)

Eat 1 serving topped with 1⁄4 avocado, sliced

1 apple, sliced, with 2 tbsp almond butter

and pinch cinnamon

NUTRIENTS: Calories: 1,656, Fat: 71 g, Sat.

Fat: 11 g, Carbs: 194 g, Fiber: 48 g, Sugars: 86


Cholesterol: 361 mg



BREAKFAST:


(leftovers, week 1); 1 tbsp sauerkraut 1 pear

SNACK:

1 Banana Mu n with Berry-Jam Swirl (p. 13;

freeze leftovers) with 2 tbsp almond butter

LUNCH:

Chef’s Salad: Combine 2 cups chopped

romaine lettuce, 1 cup each chopped

cucumber, halved cherry tomatoes, cooked

quinoa and drained and rinsed canned

chickpeas, 1⁄4 cup chopped fresh cilantro

and 3 tbsp minced red onion. (Divide

between 2 bowls; cover and refrigerate 1

bowl.)

Eat remaining bowl topped with 1 tbsp each

EVOO, ACV and lemon juice and pinch each

salt and paprika; top with 2 tbsp chopped

pitted olives

SNACK:

2 dried plums and 1⁄4 cup raw cashews

DINNER:

1 serving Orange Beef & Broccoli (p. 14; save

leftovers) over 1⁄2 cup cooked quinoa




Cholesterol: 403 mg

BREAKFAST:

2 eggs scrambled in 1 tsp EVOO with 1⁄2 cup

chopped kale, 1 minced green onion and 1⁄2

oz smoked salmon and pinch each salt and

pepper 1 banana

SNACK:

1 pear, sliced, with 2 tbsp almond butter and

sprinkled with pinch cinnamon

LUNCH:

Veggie Burger Lettuce Wraps: 1 veggie

burger cooked in 1 tsp oil. Cut into quarters

and divide between 2 large romaine leaves.

Between leaves, divide 1⁄2 cup cooked

quinoa, 1⁄4 avocado, sliced, 1⁄4 cup diced

cherry tomatoes, 2 tbsp sauerkraut, 1 tbsp

chopped red onion; cut 2 lime wedges and

squeeze overtop 1/2 cup coconut water

SNACK:


balls

DINNER:

Kabocha Squash Chili (leftovers) with 1/2

avocado, sliced 1 cup broccoli orets sautéed

in 1 tsp EVOO with 1 clove minced garlic and

pinch salt



g, Protein: 60.5 g, Sodium: 1,720 mg,

Cholesterol: 384 mg



Green Coconut Smoothie Bowl: In a blender,

blend 1/3 cup coconut water, 1 frozen sliced

banana, 1⁄2 cup frozen strawberries, 1⁄4

avocado, peeled and pitted, 1⁄2 cup spinach,

2 tsp almond butter, 1 tsp each chia seeds

and minced ginger and pinch salt until

smooth. Top with 2 tbsp shredded coconut

SNACK:

1 cup steamed edamame with pinch salt

LUNCH:

Chef’s Salad (leftovers): Toss reserved bowl

with 1 tbsp each EVOO, ACV and lemon juice

and pinch each salt and paprika. Top with 2

tbsp chopped pitted olives 1 orange

SNACK:

1⁄4 avocado, smashed with 1 tbsp lime juice

and pinch each salt and chile powder with 2

carrots, sliced; 1⁄4 cup sauerkraut

DINNER:

1 serving Orange Beef & Broccoli (leftovers,

p. 14) Spicy Sweet Potatoes: Peel and

roughly chop 1 sweet potato. Toss in 1 tsp

EVOO, pinch salt and chile powder, to taste;

roast until tender and lightly browned




Cholesterol: 47 mg



BREAKFAST:


(leftovers, week 1) 1 apple 1 banana, sliced,

with pinch cinnamon

SNACK:

1 Banana Mu n with Berry-Jam Swirl

(leftovers, p. 13) with 2 tbsp almond butter

LUNCH:

Kabocha squash chili (leftovers) with 1⁄2 cup

cooked quinoa SNACK: 2 dried plums and 1⁄4

cup cashews

DINNER:

Miso-Glazed Cod: Preheat oven to 400°F. In a

small food processor, process 1 garlic clove,

1 tbsp miso paste, 1⁄2 tbsp each lime juice

and rice vinegar, 1 tsp each sesame oil and

honey, 1/2 tsp minced ginger and 1 tsp

water until smooth. Place 2 4-oz llets cod on

parchment-lined baking sheet. Brush sh all

over with 1⁄2 tsp avocado oil. Transfer 1⁄2

tbsp miso mixture to a small bowl and use to

brush sh. Bake turning halfway, until opaque

throughout and sh akes easily with a fork,

about 10 minutes. Eat 1 llet with 1 tbsp

toasted sesame seeds and 1 tbsp thinly

sliced green onion. Drizzle with 1/2 of

remaining miso mixture (save 1 llet and

remaining 1⁄2 of miso mixture) 1 cup broccoli

sautéed in 1 tsp EVOO with 1 clove minced

garlic and pinch each salt and pepper;

drizzle with 1⁄2 tsp sesame oil

NUTRIENTS: Calories: 1,529, Fat: 73.5 g, Sat.



Cholesterol: 441 mg

BREAKFAST: 2 eggs scrambled in 1 tsp EVOO + 1⁄2 cup chopped kale, 1 minced green onion & 1⁄2 oz smoked salmon, pinch of salt & pepper, 1 banana

SNACK: Chile-Roasted Chickpeas: Blot 1 cup chickpeas dry. Toss with 2 tsp avocado oil and 1/8 tsp each salt, pepper and chile powder. Spread on a baking sheet and roast at 400oF until golden, dry and lightly crisped, 15 to 20 minutes, shaking pan once or twice during roasting (eat 1⁄2; save leftovers) 1⁄2 cup coconut water

LUNCH: 1 serving Miso-Glazed Cod (leftovers, heated, sprinkled with 1 tbsp toasted sesame seeds and 1 tbsp thinly sliced green onion; drizzle with reserved miso mixture) over 1⁄2 cup cooked quinoa

SNACK: 1 orange

DINNER:Creamy Chile-Spiced Sweet Potato Noodles: Soak 1 cup cashews in cool water for at least 1 hour. Drain and rinse. Blend in a high-speed blender with 1⁄2 cup boiling water. Add lemon juice, chile powder, salt and pepper to taste. Sauté 1 cup sweet potato noodles in 1 tbsp avocado oil until tender and beginning to crisp, about 5 minutes; season with pinch each salt and pepper. Remove from pan and set aside. Add 2 cups spinach and sauté for 2 to 3 minutes, until wilted. Return sweet potato noodles to pan and toss to combine. (Remove half of noodle- spinach mixture to a bowl and half of cashew sauce to a separate bowl; cover and refrigerate). Toss noodles in pan with remaining cashew cream sauce; sprinkle with 2 tsp chopped cilantro. 1 apple, sliced, with 2 tbsp almond butter and pinch cinnamon

NUTRIENTS: Calories: 1,630, Fat: 87 g, Sat. Fat: 14 g, Carbs: 160.5 g, Fiber: 28 g, Sugars: 68.5 g, Protein: 68 g, Sodium: 1,228 mg, Cholesterol: 386 mg


Day 14BREAKFAST: Savory Millet Porridge: In a saucepan, combine 1 cup each broth and water, 1⁄2 cup millet, and pinch each salt and pepper; bring to a boil. Reduce heat to low, cover and simmer until liquid has mostly absorbed, about 20 minutes. Remove from heat and let stand, covered, for 5 minutes. (Divide between 2 bowls; cover 1 bowl and refrigerate.) Stir 1⁄2 cup kale into remaining bowl. Top with 1 sunny- side-up egg, cooked in 1 tsp avocado oil

SNACK: 1 Mini Bell Pepper & Onion Frittata (leftovers, week 1) 1 orange

LUNCH: Creamy Chile-Spiced Sweet Potato Noodles (leftovers) heated and tossed with remaining cashew cream sauce; sprinkle with 2 tsp chopped cilantro Side salad: 2 cups chopped lettuce, 1⁄2 cup cherry tomatoes, 1⁄4 cup each chopped cucumber and fennel, 2 tbsp chopped red onion. Top with 1 tbsp each EVOO and ACV and pinch each salt and pepper 1 cup steamed edamame with pinch salt

SNACK: Chile-Roasted Chickpeas (leftovers) 1⁄2 cup coconut water

DINNER:Veggie Burger Lettuce Wraps: 1 veggie burger cooked in 1 tsp oil. Cut into quarters and divide between 2 large romaine leaves. Between leaves, divide 1⁄2 cup cooked quinoa, 1⁄4 avocado, sliced, 1⁄4 cup diced cherry tomatoes, 2 tbsp sauerkraut, 1 tbsp chopped red onion; cut 2 lime wedges and squeeze overtop 1 cup kale sautéed in 1 tsp EVOO with 1 clove minced garlic and pinch each salt and pepper; drizzle with 1⁄2 tsp sesame oil

NUTRIENTS: Calories: 1,740, Fat: 96.5 g, Sat. Fat: 15 g, Carbs: 178.5 g, Fiber: 36.5 g, Sugars: 42 g, Protein: 52 g, Sodium: 1,616 mg, Cholesterol: 341 mg




Banana Muffins with Berry-Jam Swirl 1/3 cup - coconut flour 3 large - mashed eggs

2 tbsp - chia seeds 1/4 cup - room temperature tahini paste

1 tsp - baking powder 3 tbsp - coconut oil

1⁄2 tsp - baking soda 2 tbsp - pure maple syrup

1⁄4 tsp - sea salt 3 large - pitted dates

3 large - ripe bananas 2 tsp - pure vanilla extract

1⁄4 cup - fruit-juice-sweetened berry jam (strawberry, raspberry or blackberry)

1. Preheat oven to 350oF. Line a 12-cup muf n tin with paper liners.

2. In a large bowl, combine coconut our, chia seeds, baking powder, baking soda and salt; stir with a fork to mix well. In a high-speed

blender or food processor, combine bananas, eggs, tahini, oil, maple syrup, dates and vanilla; blend until smooth. Pour banana mixture

into bowl with our mixture; fold together until well combined.

3. Divide batter evenly among muf n cups. Top each with about 1 tsp jam and use a toothpick to swirl jam into batter. Bake until muf ns

are golden and a toothpick inserted into a muf n comes out clean, about 30 to 35 minutes (don’t worry if the muf ns sink slightly in the

center; it’s from the jam). Let cool in pan on a wire rack for 5 minutes, then transfer muf ns to rack to cool completely.

MAKE AHEAD: We suggest making these on Sunday for the next week. Freeze and thaw when called for throughout the meal plan.

PER SERVING (1 muffin): Calories: 169, Total Fat: 8 g, Sat. Fat: 4 g, Monounsaturated Fat: 2 g, Polyunsaturated Fat: 2 g, Carbs: 21 g, Fiber: 3

g, Sugars: 13 g, Protein: 4 g, Sodium: 166 mg, Cholesterol: 47 mg



Orange Beef & Broccoli 6 oz - grass-fed sirloin or top- round steak thinly sliced 2 tsp - divided arrowroot

1⁄2 tsp - sea salt and ground black pepper 1⁄4 cup - avocado oil

8 oz - divided shiitake mushrooms stems removed, caps thinly sliced (about 4 cups)

4 - green onions (aka scallions) white and light green parts, sliced

3 cups - chopped broccoli (florets and peeled stems)

1⁄4 cup - fresh orange juice + 2 tsp orange zest divided 1⁄2 tbsp - toasted sesame oil

1 tbsp - peeled and minced fresh ginger 3 cloves - garlic

2 tbsp - minced coconut aminos or reduced-sodium gluten-free tamari or soy sauce (NOTE: If using tamari or soy sauce, you’ll need

less salt than when using coconut aminos; use about half the amount listed)

1. Season beef lightly with 1⁄4 tsp each salt and pepper. Sprinkle with arrowroot; toss to coat. Set aside.

2. In a large skillet on medium-high, heat 2 tbsp oil. Add mushrooms and season with 1/8 tsp each salt and pepper. Cook, stirring

occasionally, until mushrooms have released their liquid and get very tender, about 5 minutes. Add onions and cook, stirring, 1 minute.

Add another 1 tbsp oil then broccoli and season with remaining 1/8 tsp each salt and pepper. Cook, stirring often, until broccoli is tender

and brown in spots and mushrooms begin to caramelize, about 4 minutes.

3. Add orange zest, ginger and garlic and sauté until fragrant, about 30 seconds to 1 minute. Add remaining 1 tbsp oil then beef and

cook, stirring often, until nearly cooked through, about 1 minute. 4. Add orange juice and coconut aminos and cook, stirring, until liquid

has thickened, about 2 minutes. Remove from heat and drizzle with sesame oil.

PER SERVING (11⁄2 cups): Calories: 525, Total Fat: 36.5 g, Sat. Fat: 5 g, Monounsaturated Fat: 23 g, Polyunsaturated Fat: 6 g, Carbs: 29 g,

Fiber: 7 g, Sugars: 11 g, Protein: 26 g, Sodium: 859 mg, Cholesterol: 47 mg

Week 2

Recipes


WEEK THREE: SHOPPING LIST PROTEINS & DAIRY ALTERNATIVES

1 dozen large pastured eggs (NOTE: Use

remaining eggs for part of week 4.)

1 6.4-oz pouch tuna

8 oz lump crab meat

1 link all-natural nitrite- and nitrate-free

chicken sausage

2 5-oz boneless, skinless chicken thighs

1 8-oz bottle plain unsweetened almond

milk

2 24-oz containers unsweetened almond

milk yogurt (TIP: Look for brands with live

active cultures.)

VEGGIES & FRUITS

2 large sweet, rm apples (such as

Honeycrisp or Gala)

2 Granny Smith apples

3 small bananas

4 pears

1 small head green cabbage

1 bunch broccoli

1 avocado

1 sweet potato

2 1-inch pieces fresh ginger

3 lemons

1 zucchini

1 tomato



1 large cucumber

1 lb carrots

1 bunch celery

1 small yellow onion

2 green onions

1 lb butternut squash

1 pint cherry or grape tomatoes

1 beet

1 container pomegranate arils

9 oz kale

1 large bunch at-leaf parsley

1 bunch fresh mint

2 large button mushrooms

2 small bunches arugula

EXTRAS

8 oz raw unsalted cashews

6 oz chopped unsalted walnuts

1 pkg frozen acai

1 container dairy-free pesto

1 15-oz BPA-free can pumpkin purée

1 bag raw cacao powder

1 bottle all-natural hot sauce, optional

1 bag frozen mixed berries

1 12-oz bag frozen shelled organic

edamame

PANTRY STAPLES*



1 jar coconut oil


1 bottle balsamic vinegar

1 jar whole-grain mustard

1 jar olive oil or avocado oil mayonnaise


1 bag roasted sun ower seeds


1 bottle ne sea salt


1 jar tahini paste

1 bag chia seeds

1 jar natural unsalted

almond butter

1 32-oz plus 1 8-oz container low-sodium

vegetable broth

1 bottle curry powder

1 bottle ground turmeric

1 bottle ground cumin



1 bottle dried oregano (TRY: Simply Organic

Oregano Leaf)

1 bottle garlic powder

1 bag coconut our

1 bottle ground celery seed

1 bottle paprika

1 bottle dry mustard

1 bottle ground cayenne pepper

1 bottle ground ginger


1 bottle pumpkin pie spice

* Take stock of your pantry staples at the





Savory Millet Porridge (leftovers, week 2);

top with 1 sunny-side-up egg cooked in

1 tsp avocado oil; sprinkle with 1 tbsp each

chopped parsley and mint

SNACK:

1 pear and ¼ cup sunflower seeds

LUNCH:

Tuna, Zucchini & Smashed Avocado Bowl:

In a bowl, mash 1 avocado, 1 minced clove

garlic, juice of ½ lemon and pinch salt. To a

bowl, add 1 cup arugula. Top with ½ of a 6.4-

oz pouch tuna, 1/3 cup each zucchini and

tomato slices, 1/3 of Smashed Avocado, 1

tbsp each mint, parsley and chopped green

onion (save leftover Smashed Avocado).

SNACK:

2/3 cup yogurt topped with 1 banana, sliced,

2 tbsp chopped walnuts and 1 tsp chia

seeds

DINNER:

1 serving Curried Pumpkin Soup (p. 19; save

leftovers) with 2 tbsp chopped cashew

Arugula Apple Salad:

1 cup arugula tossed with ½ granny smith

apple, chopped, and 2 tbsp chopped olives;

whisk 2 tbsp tahini paste with lemon juice, to

taste, and water to thin, and pinch each salt

and pepper, pour over salad

Remaining ½ granny smith apple



g, Protein: 67.5 g, Sodium: 1,493 mg,

Cholesterol: 227 mg



BREAKFAST:

1 Banana Muffin with Berry-Jam Swirl

(leftovers, week 2)

1 cup yogurt, topped with ¼ cup frozen

mixed berries, thawed, 1 tsp chia seeds

SNACK:

1 hard-boiled egg with 1/3 of Smashed

Avocado (leftovers)

LUNCH:

Tuna, Zucchini & Pesto Bowl:

To a bowl, add 1 cup arugula. Top with

remaining ½ of tuna pouch, 1/3 cup each

zucchini and tomato slices and 1 tbsp each

mint, parsley and chopped green onions, and

3 tbsp non-dairy pesto.

SNACK:

1 oz crackers with 2 tbsp almond butter

1 pear

DINNER:

1 serving Crab Cakes with Homemade Old

Bay Seasoning (p. 18; save leftovers)

1 cup broccoli sautéed in 1 tsp EVOO with 1

clove garlic, minced, and pinch each salt and

pepper


Fat: 22.5 g, Carbs: 123 g, Fiber: 35 g, Sugars:

50.5 g, Protein: 78 g, Sodium: 2,169 mg,

Cholesterol: 482 mg

BREAKFAST: Sweet Potato “Toast” with Almond Butter: Cut ½ sweet potato lengthwise into 3 ½- inch- thick slices; toast in a toaster oven until soft, 3 - 4 minutes. Top with 2 tbsp almond butter, 1 tbsp chia seeds & pinch pumpkin pie spice

SNACK: 1 cup yogurt with 1 banana, sliced, and 2 tbsp chopped walnuts

LUNCH: Harvest Squash & Quinoa Salad: Peel and chop 1 lb butternut squash. Arrange on a baking sheet, toss with 1 tsp avocado oil, sprinkle with pinch each salt, pepper and cinnamon; roast at 400ºF for 40 to 45 minutes, stirring halfway. Combine ½ cup quinoa and 1 peeled and shredded beet in a saucepan; cook according to quinoa package instructions. In a bowl, whisk 6 tbsp balsamic vinegar, ¼ cup mustard and 2 tbsp maple syrup; place 3 tbsp in each of 4 Mason jars. Divide squash, quinoa mixture, ¼ cup chopped walnuts, 1 cup pomegranate arils and 6 cups chopped kale among jars. Cover all jars. (Save 3; shake just before serving.) Shake 1 and serve.

SNACK: 2 carrots, sliced, with 1/3 of Smashed Avocado (leftovers)

DINNER:Sautéed Cabbage, Apple & Chicken Sausage: Heat 1 tbsp avocado oil in a large skillet. Add 1 sliced link chicken sausage and cook, stirring, until sausage begins to turn golden, about 2 minutes. Add another 1 tbsp oil, 2 cups shredded cabbage, ¼ cup chopped yellow onion, ½ sliced Granny Smith apple and pinch each salt and pepper; cook, stirring often, until cabbage and onion are tender and beginning to brown.

Speedy Berry Crumble: In a bowl, toss together 1 cup frozen mixed berries, 1 tbsp lemon juice, 1 tsp maple syrup and pinch cinnamon. Divide between 2 small ramekins. Top each with 1 tbsp sunflower seeds and 1 tbsp chopped walnuts. Bake, covered withfoil, until warmed and bubbling, removing foil in last few minutes to toast nuts and seeds. (eat 1; save leftovers) with 2 tbsp yogurt

NUTRIENTS: Calories: 1,725, Fat: 104g, Sat. fat: 13g; Carbs: 176 g, Fiber: 47 g, Sugars: 76 g, Protein: 49 g, Sodium: 1,156 mg, Cholesterol: 70 mg



Mushroom & Arugula Omelet:

In 1 tsp avocado oil, sauté ½ cup chopped

arugula, ¼ cup chopped mushrooms and

pinch each salt, garlic powder and oregano.

Add 2 large eggs; cook until set, then fold

over.

1/2 cup yogurt with 1 pear, chopped and 2

tsp chia seeds

SNACK:

1/3 cup non-dairy pesto with 1/3 cup each

sliced cucumber and halved cherry

tomatoes; 3 olives

LUNCH:

Harvest Squash & Quinoa Salad (leftovers)

1 apple

SNACK:

Speedy Berry Crumble (leftovers), heated

topped with 1/3 cup yogurt

DINNER:

1 serving Crab Cakes with Homemade Old

Bay Seasoning (leftovers, p. 18)

1 cup broccoli, sautéed in 1 tsp avocado oil

with 1 minced clove garlic and pinch each

salt and pepper: just before removing from

heat, stir in 2 tbsp non-dairy pesto and heat

through


Fat: 23 g, Carbs: 154 g, Fiber: 36.5 g, Sugars:


Cholesterol: 580 mg



BREAKFAST:

Sweet Potato “Toast” with Almond Butter:

Cut ½ sweet potato lengthwise into 3 ½-

inch-thick slices; toast in toaster oven until

soft, 3 to 4 minutes. Top with 2 tbsp almond

butter, 1 tbsp chia seeds and pinch pumpkin

pie spice

SNACK:

1/2 cup yogurt with ¼ cup frozen mixed

berries, thawed, with 1 tsp chia seeds

LUNCH:

Harvest Squash & Quinoa Salad (leftovers)

SNACK:

1 pear and ¼ cup sunflower seeds

DINNER:

Pesto-Baked Chicken: Pat 2 chicken thighs

dry; season with 1/8 tsp each salt and

pepper. Brush all over with ¼ cup dairy-free

pesto. Place on greased baking sheet, skin

side down; bake for 20 minutes covered

with foil. Turn over with tongs; bake 10 to 15

minutes longer, removing cover, until cooked

through. (Eat 1, save leftovers)

Side salad: Toss 1 cup arugula, 1 green onion,

chopped, and 1/3 cup halved cherry

tomatoes. Whisk 2 tbsp tahini paste with

lemon juice, to taste, and water to thin, add

pinch each salt and pepper and 1 tsp

chopped parsley; pour over salad



g, Protein: 67 g, Sodium: 935 mg, Cholesterol:

180 mg

BREAKFAST: 1 Banana Muffin with Berry-Jam Swirl (leftovers, week 2); with 2 tbsp almond butter

SNACK: 1/2 cup yogurt with ¼ cup frozen mixed berries, thawed, with 1 tsp chia seeds sprinkled over top

LUNCH: Pesto-Baked Chicken (leftovers)

1 cup steamed broccoli drizzled with 1 tsp EVOO and sprinkled with pinch salt and 1 tsp sunflower seeds

SNACK: 1 hard-boiled egg, sliced and drizzled with ½ tsp EVOO and pinch each salt and pepper; 1 carrot and 1 stalk celery, sliced

DINNER:Curried Pumpkin Soup (leftovers, p. 19; heated)

Quick Slaw: Toss together ½ cup cabbage, ¼ cup grated carrots, 2 tbsp chopped parsley and 1 tbsp sunflower seeds. Whisk 2 tbsp tahini paste with lemon juice, to taste, and water to thin, add pinch each salt and pepper and 1 tsp chopped parsley; pour over slaw

NUTRIENTS: Calories: 1,706, Fat: 121 g, Sat. Fat: 26.5 g, Carbs: 103 g, Fiber: 28.5 g, Sugars: 44 g, Protein: 71 g, Sodium: 1,606 mg, Cholesterol: 413 mg


Day 21BREAKFAST: Chocolate Acai Smoothie: In a blender, blend 1 cup almond milk, 1 pack frozen acai, ½ small sliced frozen banana, ½ cup frozen mixed berries, 1/4 cup cashews, 1 tbsp cacao powder and ½ tsp cinnamon until smooth, adding splash water as needed

SNACK: 1 Banana Muffin with BerryJam Swirl (leftovers, week 2); with 2 tbsp almond butter

LUNCH: Harvest Squash & Quinoa Salad (leftovers)

SNACK: Edamame Pâté: In a food processor, process 1¼ cups thawed frozen shelled edamame, ½ cup walnuts, 1/3 cup packed fresh mint, 1sliced green onion, and ½ tsp salt, until chopped. With machine running, add 3 tbsp each lemon juice and water (Makes 4 servings).

Eat 1 serving with ½ cup sliced cucumber (save leftovers)

DINNER:Mushroom & Arugula Omelet:In 1 tsp avocado oil, sauté ½ cup choppedarugula, ¼ cup chopped mushrooms and pinch each salt, garlic powder and oregano.Add 2 large eggs; cook until set, then fold over.

Side salad: Toss 1 cup arugula with 1 green onion, chopped, 1/3 cup halved cherry tomatoes and 1/4 cup cashews, chopped. Whisk 2 tbsp tahini paste with lemon juice, to taste, and water to thin, add pinch each salt and pepper and 1 tsp chopped parsley; pour over salad

NUTRIENTS: Calories: 1,753, Fat: 114 g, Sat. Fat: 21 g, Carbs: 146 g, Fiber: 32 g, Sugars: 58.5 g, Protein: 60 g, Sodium: 1,244 mg, Cholesterol: 419 mg




Crab Cakes with Homemade Old Bay Seasoning 8 oz - lump crab meat picked over for shells flaked or finely chopped

1 - green onion (aka scallion), white and light green parts, minced

2 tbsp - chopped fresh flat leaf parsley

1 large - egg, beaten

2 tbsp - olive-oil or avocado oil mayonnaise

2 tsp - homemade old bay seasoning (recipe at right)

1 tsp - finely grated lemon zest

1⁄4 to 1⁄2 tsp - optional all-natural hot sauce, optional

1⁄4 tsp - ground black pepper

Pinch - sea salt

1 to 2 tbsp - coconut flour + additional as needed

1 to 2 tbsp - coconut oil

1. In a medium bowl, combine crab, onion and parsley. Lightly mix with your ngers. In a small bowl, whisk egg, mayonnaise, old bay,

lemon zest (if using), hot sauce (if using), pepper and salt until well combined. Pour into bowl with crab mixture and gently fold in.

Sprinkle 1 to 2 tbsp coconut our on top and gently fold in, taking care to break up crab as little as possible. Cover and refrigerate for 15

minutes.

2. Add additional coconut our 1 tbsp at a time until mixture holds together well (adding up to 1⁄4 cup more as needed). Form mixture

into 4 3⁄4-inch-thick patties.Place patties on a plate, cover with plastic wrap and refrigerate for at least 1 hour or overnight.

3. In a medium skillet on medium, melt oil. Add patties and cook until golden and cooked through, about 3 minutes per side.

PER SERVING (2 cakes): Calories: 333, Total Fat: 22 g, Sat. Fat: 9 g, Monounsaturated Fat: 5 g, Polyunsaturated Fat: 7 g, Carbs: 6 g, Fiber:

3.5 g, Sugars: 1 g, Protein: 25 g, Sodium: 876 mg, Cholesterol: 208 mg

Homemade Old Bay Seasoning

MAKES ABOUT 6 TSP.

1 tbsp - ground celery seed

1 tsp - ground black pepper (TRY: Simply Organic Black Pepper Medium Grind)

3/4 tsp - sea salt

1⁄2 tsp - paprika

1⁄2 tsp - dry mustard

1⁄4 tsp - ground cayenne pepper (TRY: Simply Organic Cayenne Pepper)

1/8 tsp - ground ginger

Pinch - ground nutmeg

Combine all ingredients in a jar. Cover tightly and shake to mix well. Store in a cool, dry place.




Curried Pumpkin Soup 2 tbsp - coconut oil

1⁄2 small - yellow onion

1 large - finely chopped stalk celery

1 - finely chopped carrot shredded

1⁄2 tsp - sea salt + additional to taste

2 tbsp - peeled and minced fresh ginger

2 - cloves garlic minced

1 large - sweet, firm apple (such as Honeycrisp or Gala, about 8 oz) cored, chopped

1 cup - raw unsalted cashews

11⁄2 tbsp - curry powder

1 tsp - each ground turmeric and cumin

1/8 tsp - chile powder

1 15-oz - can pumpkin purée

4 to 5 cups - low-sodium vegetable broth, divided

Ground black pepper, to taste

Almond yogurt, for garnish, optional

Sun ower seeds, for garnish, optional

1. In a Dutch oven on medium, heat oil. Add onion, celery, carrot and 1⁄2 tsp salt, and cook, stirring occasionally, until vegetables are

tender, about 6 minutes. Stir in ginger and garlic; sauté until fragrant, about 1 minute. Add apple and cashews; cook, stirring often, until

apple has softened, 2 to 3 minutes.

2. Sprinkle in curry, turmeric, cumin, and chile powder; cook until fragrant and spices are beginning to toast, about 1 minute. Whisk in

pumpkin puree and 3 cups broth. Increase heat and bring to a boil. Reduce heat to medium-low; simmer, uncovered, for 30 minutes.

3. Working in batches, transfer soup to a blender; process until smooth. (TIP: When working with hot liquids, remove the stopper in the

lid and cover with a clean kitchen towel to allow steam to escape.) Return soup to Dutch oven on medium-low; stir in 1 cup broth. Taste

and season with additional salt and pepper. (Stir in more broth, if needed, to reach desired consistency; adjust seasoning again.) Dollop

with yogurt and seeds (if using).

NOTE: Freeze 2 servings; thaw and reheat when called for. Refrigerate remaining and reheat when called for. Add optional topping as

desired after reheating.

PER SERVING (13⁄4 cups): Calories: 333, Total Fat: 20 g, Sat. Fat: 8 g, Monounsaturated Fat: 7 g, Polyunsaturated Fat: 3 g, Carbs: 33 g,

Fiber: 8 g, Sugars: 15 g, Protein: 7 g, Sodium: 435 mg, Cholesterol: 0 mg




WEEK FOUR: SHOPPING LIST PROTEINS AND DAIRY ALTERNATIVES

⃣ 1 dozen large pastured eggs

(NOTE: Use remaining eggs for part of

week5.)

⃣ 1 4-oz wild salmon fillet

⃣ 2 4-oz boneless, skinless chicken breasts

(preferably organic)

⃣ 12 oz boneless, skinless chicken thighs


⃣ 16-oz BPA-free can or pouch tuna

⃣ 1 pkg non-dairy mozzarella

⃣ 2 10-oz containers unsweetened coconut

yogurt

(TIP: Look for brands with live active cultures.)

⃣ 1 qt container plain unsweetened almond

milk

⃣ 1 13.5-oz BPA-free can full-fat coconut milk

VEGGIES AND FRUITS

⃣ 2 yellow onions

⃣ 1 red onion

⃣ 1 head garlic

⃣ 1 1-inch piece fresh ginger

⃣ 8 oz carrots

⃣ 1 sweet potato

⃣ 1 eggplant

⃣ 7 oz baby spinach

⃣ 1 bunch collard greens

⃣ 3 radishes

⃣ 3 large parsnips

⃣ 3 fennel bulbs

⃣ 14 oz cremini mushrooms

⃣ 4 heads baby bok choy

⃣ 2 cucumbers

⃣ 2 avocados

⃣ 3 lemons

⃣ 4 apples

⃣ 4 bananas

⃣ 1 orange

⃣ 1 pineapple

⃣ 1 bunch fresh thyme

⃣ 1 bunch fresh basil



WHOLE GRAINS

⃣ 1 bag black rice

(NOTE: Leftovers will be used in week 6.)

⃣ 1 box whole-grain/whole-seed gluten-

free crackers

⃣ 1 box popcorn

(NOTE: Use a clean packaged option or pop

your own using avocado oil.)

EXTRAS

⃣ 1 bag matcha powder

(NOTE: Use remaining amount in subsequent

weeks.)

⃣ 1 bag dried unsweetened cherries

(NOTE: Use remaining amount in week 5.)

⃣ 1 bottle mirin

⃣ 1 15-oz BPA-free can unsalted cannellini

beans

⃣ 1 15-oz BPA-free can unsalted chickpeas

⃣ 1 jar kimchi

⃣ 1 bag raw unsalted almonds

PANTRY STAPLES*

1 bottle fine sea salt



1 bag blanched almond flour

1 bottle nutritional yeast

1 bag arrowroot

1 bag coconut flour


1 bottle gluten-free reduced-sodium tamari






1 jar Dijon mustard


1 jar raw honey


1 container crushed tomatoes in juice

1 jar unsalted tomato sauce

1 bag chia seeds

1 bottle olive oil cooking spray




1 jar coconut oil


1 bottle pumpkin pie spice (TRY: Simply

Organic Pumpkin Pie Spice)

*Take stock of your pantry staples at the end

of each week to ensure you have enough for

future weeks.


Day 22 Day 23 Day 24BREAKFAST: 1 serving Almond Coconut Pancakes with Apple-Thyme Topping (p. 24; save leftovers)

Almond Matcha Latté: Whisk 1 tsp matcha with ¼ cup boiling water; whisk in 1 cup heated almond milk, and stir in ½ tsp honey and sprinkle with pinch cinnamon (TIP: If you have a milk frother, use it here)

SNACK: 1 cup sliced fennel drizzled with 1 tbsp EVOO and 2 tsp ACV, sprinkled with pinch each salt and chile powder

LUNCH: Mushroom Scramble: In 1 tsp avocado oil, sauté ½ cup mushrooms. Add 2 eggs, whisked with 1 tsp water, and pinch each salt and pepper and scramble until cooked through; sprinkle with 1 tbsp chopped basil.

½ cup chopped pineapple

SNACK: 1 serving Edamame Pâté (leftovers, week 3) sprinkled with 1 tsp chia seeds: with 1 oz crackers and 1 carrot, sliced

DINNER:Veggie Burger Eggplant “Pizza”: Slice 1 eggplant 1/4-inch thick. Brush both sides of slices with avocado oil and season with 1/8 tsp salt. Spread in a single layer on a foil-lined baking sheet. Broil for 3 to 5 minutes per side, until tender and golden on both sides. (Cover and refrigerate half.) Meanwhile, cook 1 gluten free veggie burger in 1 tsp oil. Spread about 1 tbsp tomato sauce on each remaining eggplant slice. Crumble burger and scatter crumbles and 1/4 cup shredded non-dairy mozzarella on top of eggplant. Season with pepper, to taste, and broil again until cheese has melted and is starting to turn golden in spots. Sprinkle with 2 tbsp chopped basil.

3/4 cup chopped collard greens, sautéed in 1 tsp EVOO with 1 clove minced garlic and pinch each salt and pepper flakes

1 Banana Muffin with Berry-Jam Swirl (leftovers, week TK)

NUTRIENTS : Calories: 1,721, Fat: 108 g, Sat. Fat: 29 g, Carbs: 152.5 g, Fiber: 34 g, Sugars: 49 g, Protein: 46 g, Sodium: 2,596 mg, Cholesterol: 496 mg



BREAKFAST:

2 eggs scrambled with ½ cup chopped

spinach and 2 minced olives, cooked in 1

tsp avocado oil with pinch each salt and

pepper

SNACK:

1/2 cup yogurt with ¼ cup Apple-Thyme

Topping (leftovers, p. 24) with 2 tbsp

chopped almonds and 1 tsp chia seeds

LUNCH:

Mediterranean Tuna & White Bean Salad

Collard Wraps:

Working 1 at a time, blanch 4 large collard

greens in simmering water for 1 minute; pat

dry. In a medium bowl, mash ½ cup

cannellini beans. Add 1 drained 6-oz pouch

tuna, 2 tsp lemon zest, 2 tbsp chopped

olives, 2 tbsp minced onion, 1 tbsp minced

basil, 1 tbsp EVOO, 1½ tsp lemon juice, and

pinch black pepper; fold until well mixed.

Divide tuna mixture among collard greens

and spread lightly, leaving 1-inch border

around edges. Fold sides of leaves in and

roll from stem end to top, creating tight

packets. (Eat 2; save leftovers)

1 orange

SNACK:

2 cups popcorn with 1 tsp nutritional yeast

DINNER:

1 serving Chicken, Bok Choy & Black Rice

Grain Bowl (p. 23; save leftovers)

½ cup chopped pineapple




Cholesterol: 519 mg

BREAKFAST: 1 serving Almond Coconut Pancakes with Apple-Thyme Topping (leftovers, p. 24)


SNACK: 1 hard-boiled egg with ¼ avocado, sliced, and 2 tbsp kimchi

LUNCH: 1 serving Chicken, Bok Choy & Black Rice Grain Bowl (leftovers, p. 23)

1 apple

SNACK: 1 serving Edamame Pâté (leftovers) with 1 oz crackers and ½ cup sliced fennel

DINNER:Kabocha squash chili (leftovers week 2; thawed and heated)

Roasted Pineapple: Toss 1 cup pineapple with ¼ tsp pumpkin pie spice and ½ tsp coconut oil; spread on a baking tray and bake until tender and starting to caramelize (eat ½; save leftovers)

NUTRIENTS: : Calories: 1,768, Fat: 85 g, Sat. Fat: 22 g, Carbs: 188.5 g, Fiber: 35 g, Sugars: 72 g, Protein: 78 g, Sodium: 2,438 mg, Cholesterol: 459 mg


Day 25 Day 26 Day 27BREAKFAST: Matcha Smoothie: In a blender, blend 1 frozen sliced banana, 1 cup lightly packed spinach, ½ cup almond milk, ½ cup chopped pineapple, 1 tsp matcha powder, ¼ tsp vanilla and pinch salt until smooth

SNACK: 1 Banana Muffin with Berry-Jam Swirl (leftovers, week 2)

LUNCH: Mediterranean Tuna & White Bean Salad Collard Wraps (leftovers)

1 cup sliced fennel drizzled with 1 tbsp EVOO and 2 tsp ACV, sprinkled with sea salt and chile powder

SNACK: 1 serving Edamame Pâté (leftovers) sprinkled with 1 tsp chia seeds with 1 oz crackers and ½ cup sliced fennel

DINNER:1 serving Chicken, Bok Choy & Black Rice Grain Bowl (leftovers, p. 23)

1 apple, baked, with pinch cinnamon and 2 tbsp chopped almonds overtop

NUTRIENTS: Calories: 1,741, Fat: 79 g, Sat. Fat: 13 g, Carbs: 192 g, Fiber: 38 g, Sugars: 74 g, Protein: 81 g, Sodium: 2,594 mg, Cholesterol: 194 mg



BREAKFAST: 1 serving Almond Coconut Pancakes withApple-Thyme Topping (leftovers, p. 24)

Almond Matcha Latté: Whisk 1 tsp matcha with ¼ cup boilingwater; whisk in 1 cup heated almond milk,and stir in ½ tsp honey and sprinkle withpinch cinnamon (TIP: If you have a milk frother, use it here)

SNACK: 1 banana with 1 tbsp almond butter andpinch cinnamon

LUNCH: Quinoa Salad with Cherries & CreamyVinaigrette: Cook ¾ cup quinoa. Place in alarge bowl and add 1 cup chopped spinach, ¾ cup chickpeas, drained and rinsed, ½cucumber, chopped, ½ cup driedunsweetened cherries and ½ red onion,minced. In a small bowl, whisk ¼ cup yogurt, 3 tbsp EVOO, ¼ tsp lemon zest, 1 tbsplemon juice, 1 tbsp ACV, ½ tbsp Dijonmustard, 1 tsp honey, 1 minced clove garlicand ¼ tsp each salt and black pepper. Toss 1/3 of salad with 1/3 of dressing; top with 1tsp chopped almonds and 1 tsp chia seeds.(Cover and refrigerate remaining 2 servingssalad and dressing separately.)

SNACK: 1 hard-boiled egg, sliced and drizzled with½ tsp EVOO; 1 carrot, sliced

DINNER: Veggie Burger Eggplant “Pizza”: Cook 1veggie burger in 1 tsp avocado oil; Spreadreserved eggplant (leftovers) on a bakingsheet. Brush each slice with 1 tbsp tomatosauce and crumble veggie burger overtop.Sprinkle with ¼ cup non-dairy mozzarellaand broil to melt

1 Banana Muffin with Berry-Jam Swirl(leftovers, week 2)

NUTRIENTS: Calories: 1,885, Fat: 101 g, Sat.Fat: 32 g, Carbs: 208 g, Fiber: 38g, Sugars:78.5 g, Protein: 43 g, Sodium: 2,068 mg,Cholesterol: 357 m

BREAKFAST: Black Rice Porridge: In a saucepan, combine ½ cup black rice (leftovers, p. 23) with ½ cup coconut milk, 1 tbsp maple syrup, ¼ tsp cinnamon and pinch salt; place over medium-low heat. Cook, stirring often, until thickened and heated through, about 5 to 10 minutes. Top with 1 banana, sliced, and 2 tbsp chopped almonds

SNACK: Banana Muffin with Berry-Jam Swirl (leftovers, week 2)

LUNCH: Quinoa Salad with Cherries & Creamy Vinaigrette (leftovers)

SNACK: Roasted Pineapple (leftovers) over ½ cup yogurt with 2 tbsp sliced almonds

DINNER:Skillet Chicken with Tomatoes, Fennel & Thyme:

Pat 2 4-oz boneless, skinless chicken breasts dry; season with salt and pepper. In a large skillet, heat 2 tsp avocado oil on medium- high. Add chicken and sear for 2 minutes per side. Transfer to a plate. Reduce heat to medium, add ½ diced onion; and sauté 3 minutes. Add 2 minced cloves garlic; sauté 1 minute. Stir in 1 small fennel bulb (quartered, cored, thinly sliced), 1 cup sliced mushrooms, ¾ cup crushed tomatoes, 1 tsp dried oregano and 1 thyme sprig. Return chicken to skillet, spooning vegetables and sauce on top. Cover and simmer for 12 to 15 minutes, until chicken is cooked through. Remove and discard thyme. (Eat 1/2; save leftovers)

NUTRIENTS: Calories: 1,689, Fat: 81 g, Sat. Fat: 39 g, Carbs: 195 g, Fiber: 31 g, Sugars: 82.5 g, Protein: 56 g, Sodium: 788 mg, Cholesterol: 129 mg


Day 28BREAKFAST: 10-Minute Hash: Mist a large nonstick skillet with cooking spray; heat on medium-high. Sauté 1/3 cup chopped yellow onion. Add 1 peeled and shredded sweet potato, pinch each salt and pepper; sauté 6 to 8 minutes, until cooked through. Divide between 2 plates. (Cover and refrigerate 1.) Reduce to medium and mist skillet with cooking spray. Crack 1 egg into skillet, cook until set. Place over hash. Sprinkle with 1 tbsp basil; 1/4 avocado, sliced, with pinch salt

1 cup yogurt with 1/2 banana, sliced

SNACK: 1 Banana Muffin with Berry-Jam Swirl (leftovers, week 2)

LUNCH: Spinach Salad: In a large bowl, combine 2 cups spinach, 3 diced radishes and ½ cup diced cucumber. Top with ¼ avocado, chopped, and 1/2 cup chickpeas, drained and rinsed and 2 tbsp chopped almonds. Toss with 1 tbsp each EVOO and ACV and pinch each salt and pepper

SNACK: 2 cups popcorn with 1 tsp nutritional yeast; 1/2 banana

DINNER:Lemon Salmon: Bake 4 oz salmon on parchment-lined baking sheet with juice and zest of ½ lemon and 1/8 tsp each salt and pepper

Almond Butter Parsnips: Dice 3 large parsnips; toss with 3 tbsp almond butter and ¼ tsp salt; spread on a parchment- lined baking sheet and bake (at 425°F) until tender, about 20 minutes, turning halfway through. (Eat 1/2; save leftovers); sprinkle with 2 tsp chia seeds

NUTRIENTS: Calories: 1,765; Fat: 90 g, Sat. Fat: 26.5 g, Carbs: 194 g, Fiber: 47 g, Sugars: 68 g, Protein: 62 g, Sodium: 1,229 mg, Cholesterol: 286 mg




Chicken, Bok Choy and Black Rice Grain Bowls 3 tbsp reduced-sodium gluten-free tamari 3 tbsp rice vinegar

2 tbsp mirin

1 tsp raw honey

12 oz boneless, skinless chicken thighs, cut into 1-inch chunks

1 cup black rice

Pinch sea salt

2 tbsp avocado oil, divided

10 oz crimini mushrooms, trimmed and thinly sliced (about 4 cups)

4 heads baby bok choy, trimmed and sliced crosswise (about 5 cups)

1 carrot, shredded

1 tbsp peeled and minced fresh ginger

2 cloves garlic, minced

1 tbsp arrowroot dissolved in 1 tbsp water

1 tbsp toasted sesame oil

6 tbsp drained prepared kimchi, chopped

1. In a small bowl, whisk together tamari, vinegar, mirin and honey. Place chicken in a medium bowl. Add 3 tbsp tamari mixture; stir to

coat. Cover and refrigerate for at least 20 minutes. Reserve remaining sauce.

2. To a medium pot with a tight fitting lid, add rice. Stir in 1¾ cups water and pinch salt and bring to a boil. Reduce heat to low, cover and

cook until rice is tender and water has absorbed, 30 to 35 minutes. (To check if water has absorbed, tip pot slightly to see if there’s any

water in the pan. Do not stir.) Remove from heat and let stand, covered, 5 minutes. Fluff with a fork.

3. In a large skillet on medium- high, heat 1 tbsp avocado oil. Add chicken; cook, stirring often, until golden on the outside, about 2 to 3

minutes. Transfer to a plate. Heat remaining 1 tbsp avocado oil. Add mushrooms and pinch salt and cook, stirring occasionally, until

mushrooms have released their liquid and are very tender, 6 to 8 minutes. Stir in bok choy and carrot; cook, stirring occasionally, until

bok choy is tender, 1 to 2 minutes. Stir in ginger, garlic and chicken; sauté 1 minute.

4. Pour reserved tamari mixture into skillet and stir to scrape up any browned bits in skillet. Cook for 1 to 2 minutes, stirring occasionally,

until liquid reduces slightly. Drizzle arrowroot-water mixture over and stir well until thickened. Stir in sesame oil and remove from heat.

5. Assemble bowl: Place 2/3 cup rice in a bowl. Spoon one-third of chicken mixture over rice. Just before serving, top with 2 tbsp

kimchi. (Cover and refrigerate remaining rice, chicken mixture and kimchi in separate bowls; this recipe makes a additional 1 cup rice to

use in the Meal Plan. Refrigerate ½ cup and freeze ½ cup of the extras.)

PER SERVING (2/3 cup rice, 3½ oz chicken chicken and 2 tbsp kimchi): Calories: 508, Total Fat: 20 g, Sat. Fat: 3 g, Monounsaturated Fat:

11 g, Polyunsaturated Fat: 6 g, Carbs: 50 g, Fiber: 6 g, Sugars: 11 g, Protein: 32 g, Sodium: 1,043 mg, Cholesterol: 107 mg




Almond Coconut Pancakes - Apple-Thyme ToppingPANCAKES:

1/2 cup blanched almond flour

½ cup arrowroot

2 tsp coconut flour

2 large eggs

¼ cup full-fat coconut milk

1 tbsp pure maple syrup

¾ tsp baking powder

Pinch sea salt

1 tbsp coconut oil, or as needed

TOPPING:

1 tbsp coconut oil

2 firm sweet apples (such as Gala, about 7 oz each), cored, thinly sliced or chopped Pinch sea salt

1 tbsp pure maple syrup

1 tsp fresh thyme leaves

1.Make pancakes:

In a high speed blender, combine almond flour, arrowroot, coconut flour, eggs, coconut milk, maple syrup, baking powder and salt.

Blend until completely mixed. Batter will be thick. (Alternatively, beat the wet ingredients and combine dry ingredients in a separate

bowl. Add dry to wet then fold in.)

2. Heat a large skillet or griddle on medium-low. Brush with ½ tbsp coconut oil. Working in batches, drop batter by scant ¼ cup each,

spreading it into 3-inch circles. Cook for about 2 minutes, until golden on the bottom. Flip and cook until golden on other side, 1 to 2

minutes longer. Repeat with remaining coconut oil and batter, making a total of 6 pancakes.

3. Make topping: In a 12-inch skillet on medium, melt oil. Add apples and salt; cook, stirring, occasionally, until apples begin to soften,

about 2 minutes. Stir in maple syrup and thyme and continue to cook, stirring occasionally, until apples are tender but not mushy, 4 to 7

minutes more. Serve with pancakes.

NOTE: Reserve ¼ cup topping for use within meal plan; cover and refrigerate until needed. Store leftover pancakes and topping

covered in the refrigerator. Alternatively, pancakes can be made ahead and frozen. Reheat in the toaster oven.

PER SERVING (2 pancakes with ¼ cup topping): Calories: 428, Total Fat: 25 g, Sat. Fat: 12 g, Monounsaturated Fat: 8 g, Polyunsaturated

Fat: 3 g, Carbs: 45 g, Fiber: 5 g, Sugars: 17 g, Protein: 9 g, Sodium: 264 mg, Cholesterol: 124 mg




WEEK FIVE: SHOPPING LISTPROTEINS AND DAIRY ALTERNATIVES

⃣ 1 dozen large pastured eggs

(NOTE: Use remaining eggs for part of

week 6.)

⃣ 2 5-oz barramundi fillets (or halibut, sole

or trout, or other white MSC-certified “fish-to-

eat” choice)

⃣ 2 4-oz boneless, skinless chicken breasts


⃣ 1 8-oz pkg organic tempeh

⃣ 1 24-oz container unsweetened almond

milk yogurt

(TIP: Look for brands with live active cultures.)

⃣ 1 32-oz plus 1 8-oz container plain

unsweetened almond milk

VEGGIES AND FRUITS

⃣ 1 yellow onion

⃣ 1 bunch green onions

⃣ 10 oz baby kale

⃣ 3 avocados

⃣ 12 oz spinach

⃣ 1 green bell pepper

⃣ 1 head romaine lettuce

⃣ 1/2 lb carrots

⃣ 4 radishes

⃣ 1 large purple potato

⃣ 1 sweet potato

⃣ 2 cups cremini mushrooms

⃣ 1 bunch fresh flat-leaf parsley

⃣ 1 bunch fresh mint

⃣ 2 bananas

⃣ 2 heads cauliflower

⃣ 2 lemons

⃣ 4 limes

⃣ 2 mangos

⃣ 3 pears

⃣ 3 oranges

⃣ 1 lb red grapes

⃣ 2 pints cherry or grape tomatoes



WHOLE GRAINS

⃣ 1 pkg brown rice

⃣ 1 bag amaranth

⃣ 1 box quinoa

(NOTE: Use remaining amount in week 6.)

⃣ 1 box whole-grain/whole-seed

gluten-free crackers

EXTRAS

⃣ 6 oz raw unsalted almonds

⃣ 15 oz raw unsalted pecans

⃣ 1 15-oz BPA-free can unsalted

black beans

⃣ 2 8-oz containers hummus

⃣ 1 container raw unsalted pumpkin seeds

PANTRY STAPLES

* ⃣ 1 bottle avocado oil

⃣ 1 bottle extra-virgin olive oil

⃣ 1 bottle olive oil cooking spray

⃣ 1 jar coconut oil

⃣ 1 bag chia seeds

⃣ 1 bottle garlic powder

⃣ 1 bottle chile powder

⃣ 1 bottle onion powder

⃣ 1 bottle ground ginger

(TRY: Simply Organic Ginger Root Ground)

⃣ 1 bottle ground cumin

⃣ 1 bottle pure vanilla extract

⃣ 1 bottle pure maple syrup

⃣ 1 jar raw honey

⃣ 1 bag toasted sesame seeds

⃣ 1 jar natural unsalted almond butter

⃣ 1 8-oz container low sodium chicken

broth

⃣ 1 bottle fine sea salt

⃣ 1 bottle ground black pepper

⃣ 1 bottle ground cinnamon

⃣ 1 bottle raw apple cider vinegar

⃣ 1 bottle gluten-free reduced-sodium

tamari

* Take stock of your pantry staples at the




Day 29 Day 30 Day 31BREAKFAST: 10-Minute Hash (leftovers, week 4; heated), topped with 2 sunny-side-up eggs cooked in 1 tsp avocado oil


½ cup grapes

SNACK: Almond Butter Parsnips (leftovers, week 4; heated); sprinkled with 1 tsp chia seeds

LUNCH: Quinoa Salad with Cherries & Creamy Vinaigrette (leftovers, week 4)

SNACK: No-Cook Almond Cherry Bars: Lightly mist a 9 x 5 inch loaf pan with cooking spray then line with parchment. To a food processor, add 1 cup each pitted and chopped Medjool dates and unsweetened dried tart cherries, ½ cup each almond butter, raw unsalted pumpkin seeds and raw unsalted almonds and 1 tsp cinnamon. Pulse until about three- quarters combined, leaving some chunks intact. Press mixture into pan. Sprinkle with 1 tsp toasted sesame seeds. Refrigerate for at least 1 hour, or overnight. Cut into 8 bars. (TIP: Make in advance and freeze in individual portions.) (Eat 1 serving; save leftovers)

DINNER:1 serving Buffalo Cauliflower Steaks (p. 29; save leftovers)

2 cups baby kale sautéed in 1 tsp EVOO with 1 clove minced garlic and pinch each salt and black pepper topped with 1 tsp lemon zest

1 pear

NUTRIENTS: Calories: 1,920, Fat: 100 g, Sat. Fat: 15 g, Carbs: 215 g, Fiber: 49 g, Sugars: 93 g, Protein: 54 g, Sodium: 2,580 mg, Cholesterol: 373 mg



BREAKFAST:

Black Rice Porridge 2.0: In a saucepan,

combine ½ cup black rice (leftovers, week

4; thawed) with 2/3 cup almond milk, 1 tbsp

maple syrup, ¼ tsp cinnamon and pinch

salt; place over medium-low heat. Cook,

stirring often, until thickened and heated

through, about 5 to 10 minutes. Top with

1/2 banana, sliced, and 1 tsp chia seeds

SNACK

1/3 cup hummus with 1 carrot, sliced, and 3

radishes

LUNCH

Skillet Chicken with Tomatoes, Fennel and

Thyme (leftovers) with ½ cup cooked

quinoa

½ cup yogurt with 1 tsp chia seeds and ½

cup grapes overtop

SNACK

1 orange with 2 tbsp almonds

DINNER

1 serving Pecan-Crusted Barramundi (p. 29;

save leftovers)

Toss 1 cup kale with 1/3 cup halved cherry

tomatoes, 2 tbsp chopped radish and 1/4

avocado, chopped; dress with 1 tbsp each

EVOO and lemon juice and pinch each salt

and pepper




Cholesterol: 234 mg

BREAKFAST: Kale Scramble: Sauté ¼ cup chopped onion in 1 tsp avocado oil until tender. Add ½ cup baby kale and sauté until wilted. Turn heat to low, add 2 eggs, whisked with 1 tsp water, and pinch each salt and pepper and cook until fluffy and cooked through ½ cup grapes

SNACK 1/3 cup hummus; 1 oz crackers and ½ cup halved cherry tomatoes

LUNCH Buffalo Salad Bowl: Add ½ cup cooked quinoa to a bowl. Top with 1 cup choppedromaine lettuce, ½ cup halved cherry tomatoes, ¼ cup chopped carrots, 1 green onion, chopped, 2 tbsp each chopped mint and parsley and Buffalo Cauliflower (leftovers, p. 29; chopped). Drizzle with 1 tbsp lemon juice, 1 tsp EVOO and pinch each saltand pepper. Drizzle with additional buffalo sauce, if desired.

½ cup yogurt with 2 tsp chia seeds

SNACK ½ serving No-Cook Almond Cherry Bars (leftovers)

DINNER 1 serving Pecan-Crusted Barramundi (leftovers, p. 29)

Sauté 1 cup baby kale in 1 tsp avocado oil with 1 clove minced garlic and pinch each salt and pepper; sprinkle with 1 tbsp chopped almonds

NUTRIENTS: Calories: 1,850, Fat: 124 g, Sat. Fat: 16.5 g, Carbs: 128 g, Fiber: 40 g, Sugars: 50 g, Protein: 82.5 g, Sodium: 2,669 mg, Cholesterol: 524 mg

Documents

C UST OM I Z A B L E M E A L PL A N S & SHOPPI N G L I ST S · What’s more, deeply colored dried fruits, such as tart cherries or apricots, are packed with antioxidants. Dried plums