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© 2017 Copyright, JJ Virgin and Associates. All Rights Reserved
JJVIRGIN.COM
CHALLENGE MEAL PLAN
THE FOOD INTOLERANCE SOLUTION
EGG
CYCLE 2
2
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CYCLE 2 | EGG CHALLENGE MEAL PLAN, SHOPPING LIST & RECIPES
THIS TEST WILL BE “OVER EASY”...
ALL RECIPES AND SHOPPING LIST AMOUNTS ARE ENOUGH TO SERVE ONE PERSON FOR THE WEEK.
It’s time to test eggs! But remember, you are what you eat ate. That’s why the quality
of the eggs you eat this week matters in a big way.
We’ve already talked about the downsides of soy and corn. Well, guess what happens
to the eggs when the chickens that laid them are fed a diet of GMO corn and soy?
I’ve actually had clients in the past who found out their “egg” sensitivity was actually
due entirely to a hidden soy sensitivity. The culprit? The soy feed given to the chickens
producing those eggs!
In short, test with GOOD eggs. That means seeking out organic, free-range, pastured
eggs. Aside from resulting in less exposure to pollutants, you’re also going to get eggs
with a natural, healthier ratio of omega-3 to omega-6 fatty acids.
Don’t risk that the eggs made from chickens fed corn and soy might fire up reactions
to those pesky foods. You’re absolutely worth the extra $2 per dozen you’ll spend
getting higher quality pasture-raised, organic eggs!
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CYCLE 2 | EGG CHALLENGE MEAL PLAN
Poached Eggs over Sauteed Spinach and Fresh Tomatoes
Breakthrough Basic Shake
Shallot Lime Marinated Flank Steak with Wild Mushroom &
Onions and Thyme, Roasted Root Vegetables
Very Strawberry Smoothie
Mixed Green Salad with Hard Boiled Eggs
Shallot Lime Marinated Flank Steak with Wild Mushroom &
Onions and Thyme, Roasted Root Vegetables
Peachy Sunrise Smoothie
Mixed Green Salad with Hard Boiled Eggs
Turkey & Veggie Hash (leftover Mushroom & Onions, Thyme
Roasted Root Vegetables, additional cup spinach)
Poached Eggs over Sauteed Spinach and Fresh Tomatoes
Breakthrough Basic Shake
Turkey & Veggie Hash (leftover Mushroom & Onions, Thyme
Roasted Root Vegetables, additional cup spinach
Very Strawberry Smoothie
BLT with Avocado Wrap
BBQ Glazed Chicken with Jicama, Apple & Pear Slaw and
Cauliflower Puree
Peachy Sunrise Smoothie
BBQ Chicken Salad Bowl (use leftovers from BBQ Glazed Chicken)
Lentil Bacon Soup
Breakthrough Basic Shake
BBQ Chicken Salad Bowl (use leftovers from BBQ Glazed Chicken)
Lentil Bacon Soup
If you’re vegetarian or vegan, feel free to use any of the recipes
or substitutions suggested in the Breakthrough Vegan Guide.
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY
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CYCLE 2 | EGG CHALLENGE SHOPPING LIST
PANTRYJJ Virgin Store___ JJ Virgin All-In-One Protein Shake (your choice of flavor and protein type)
___ JJ Virgin Extra Fiber
Dry Goods___ unsweetened coconut milk
___ unsweetened vanilla almond milk
___ unsweetened almond milk
___ chia seeds
___ flax seeds
___ balsamic vinegar
___ coconut aminos
___ Dijon mustard
___ organic low-sodium beef broth
___ 4 cups organic low-sodium chicken broth or stock
___ tomato paste
___ 1 can organic garbanzo beans
___ brown rice tortillas
___ 1 cup organic lentils
___ 1/2 cup raw cashews (if making Creamy Eggless Mayo)
___ 1 (28-ounce) can organic crushed tomatoes
___ monk fruit extract
___ your favorite hot sauce
Oil & Seasonings
___ coconut oil
___ olive oil
___ macadamia nut oil
___ red palm fruit oil
___ sea salt
___ black pepper
___ ground nutmeg
___ smoked paprika
___ chili powder
___ cinnamon
___ ground cumin
___ garlic powder
___ ground allspice
___ dried oregano
___ bay leaf
___ apple cider vinegar
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FRIDGE & FREEZER Produce___ 6 cups pre-washed baby spinach
___ 1 large bunch kale (need 4 cups)
___ 2 cups mixed greens
___ 3 ripe avocados
___ 3 heirloom or beefsteak tomatoes
___ 1 medium shallot
___ 1 small bunch fresh thyme
___ 1 large Vidalia onion (or other sweet
onion)
___ 8 ounces shiitake mushrooms
___ 6 ounces oyster mushrooms
___ 6 ounces cremini mushrooms
___ 1 head garlic
___ 8 ounces butternut squash
___ 1 large white turnip
___ 1 medium red onion
___ 1 small sweet potato
___ 1 cucumber
___ small bunch carrots
___ 1 red pepper
___ 1 lemon
___ 1 thumb size piece fresh ginger
___ 1 small head red cabbage
___ 1 small head green cabbage
___ 1 medium apple
___ 1 medium ripe pear
___ 1 small jicama
___ 4 green onions
___ 1 small bunch fresh cilantro
___ 1 head cauliflower (about 2 lbs)
___ 1 medium yellow onion
___ 1 head celery
Meat/Protein___ 3/4 pound grass-fed flank steak
___ 2 organic free-range bone-in, skinless chicken breast halves (about 1-1/2 pounds)
___ 4 ounces turkey
___ 1 lb. nitrate-free bacon
___ 8-10 pasture-raised organic eggs
Frozen___ 2 cups frozen organic mixed berries
___ 2 cups frozen organic strawberries
___ 2 cups frozen organic peach slices
CYCLE 2 | EGG CHALLENGE SHOPPING LIST
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CYCLE 2 | EGG CHALLENGE RECIPES
• 2 scoops JJ Virgin All-In-One Protein Shake
(your choice of flavor and protein type)
• 2 tsp JJ Virgin Extra Fiber or 1 Tbsp chia seeds
• 1 cup frozen mixed berries
• 1/2 cup fresh organic baby spinach
• 8 oz. unsweetened coconut milk
• 1 Tbsp coconut oil
BASIC BREAKTHROUGH SHAKE
Blend ingredients well in blender.
You can thin your shake by adding water or thicken it by adding ice cubes. Enjoy!
MAKES 1 SERVING
SHAKES
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• 2 scoops JJ Virgin All-In-One Protein Shake (your choice of flavor and protein type)
• 2 tsp JJ Virgin Extra Fiber
• 1 cup frozen organic strawberries
• 1/2 small avocado, peeled and pitted
• 1/2 cup fresh organic baby spinach
• 8 oz. unsweetened vanilla almond milk
• 2 scoops JJ Virgin All-In-One Protein Shake (your choice of flavor and protein type)
• 1 cup frozen organic peach slices
• 1/2 small avocado, peeled and pitted
• 1/2 cup fresh organic baby spinach
• 1 Tbsp chia seeds
• 1/2 tsp peeled, grated fresh ginger
• 1/4 tsp ground cinnamon
• 8 oz. unsweetened almond milk
MAKES 1 SERVING
VERY STRAWBERRY SMOOTHIE
Blend ingredients well in blender. Your smoothie can be thickened by adding ice cubes or thinned by adding cold water. Yummy!
PEACHY SUNRISE SMOOTHIE
Blend ingredients well in blender. Your
smoothie can be thickened by adding
ice cubes or thinned by adding cold
water. Good morning!
MAKES 1 SERVING
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POACHED EGGS OVER SAUTEED SPINACH AND FRESH TOMATOES
MAKES 1 SERVING
• 2 cups greens: spinach, kale chard or
other greens (kale is on shopping list)
• 2 Tbsp olive oil
• 1 sliced Heirloom or beefsteak tomato
• 2 or 3 poached eggs
Sauté the greens in the olive oil, place on
plate. Top with sliced tomatoes and then
poached eggs.
Originally published in The Virgin Diet, Harlequin, 2012
MONDAY
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SHALLOT-LIME MARINATED FLANK STEAK
• 1/2 a medium size shallot, chopped
• 1/2 Tbsp choped fresh thyme
• 1 Tbsp balsamic vinegar
• 1/2 Tbsp coconut aminos
• 1/2 Tbsp Dijon mustard
• 1 Tbsp olive oil
• 3/4 pounds grass-fed flank steak, trimmed
• 1/4 to 1/2 tsp sea salt
• 1/4 tsp freshly ground black pepper
Combine the shallot, thyme, vinegar,
coconut aminos, mustard, and olive oil in a
large bowl. Add the flank steak and turn to
coat. Refrigerate for at least 30 minutes and
up to 2 hours, turning the steak occasionally.
Prepare a grill for direct high heat.
Season steak with salt and pepper. Place the
steak on the grill, directly over the heat, and
close the lid. Cook for 4 to 5 minutes per
side for medium-rare (or until desired done-
ness). Transfer the steak to a cutting board
and let stand for 5 minutes before cutting it
diagonally across the grain into thin slices.
Originally published in The Virgin Diet Cookbook, Grand Central Life & Style, 2014
MAKES 2 SERVINGSRESERVE 1 PORTION FOR STEAK SALAD BOWL
WILD ONIONS AND MUSHROOMS
• 2 Tbsp olive oil
• 1 large Vidalia onion (or other sweet onion),
thinly sliced (about 1-1/2 cups)
• 8 oz. shiitake mushrooms, stemmed and sliced
• 6 oz. oyster mushrooms, sliced
• 6 oz. cremini mushrooms, sliced
• 1 tsp fresh chopped thyme
• 1/4 tsp plus 1/4 tsp sea salt
• 3 cloves garlic, minced
• 1/4 cup organic low-sodium beef broth
• 1 Tbsp balsamic vinegar
• 1/8 tsp freshly ground black pepper
Heat the oil in a large nonstick skillet over
medium-high heat. Add the onion and cook
until slightly softened, 2 to 3 minutes. Add
the mushrooms, thyme, and 1/4 teaspoon of
the salt; cook, stirring occasionally, until the
mushrooms give off their liquid and begin
to brown, 11 to 12 minutes. Stir in the garlic
and cook until the mushrooms are browned,
5 to 6 minutes. Add the broth and vinegar
and cook, stirring, until evaporated, 1 to 2
minutes. Remove from the heat and season
with the remaining salt and the pepper.
Originally published in The Virgin Diet Cookbook, Grand Central Life & Style, 2014
MAKES 4 SERVINGS RESERVE ONE PORTION FOR STEAK SALAD BOWL AND ONE PORTION FOR TURKEY VEGGIE WRAPS
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ROASTED ROOT VEGETABLESWITH THYME
• 8 ounces butternut squash, peeled and
cut into 1-inch chunks (about 2 cups)
• 1 large white turnip (8 ounces), peeled
and cut into 3/4-inch chunks
• 1 medium red onion, peeled and cut
through the root into 8 wedges
• 1 small sweet potato (6 ounces),
peeled and cut into 3/4-inch chunks
• 4 tsp fresh thyme leaves
• 1 Tbsp red palm fruit oil
• 1/8 tsp ground nutmeg
• 1/2 tsp sea salt
• 1/4 tsp freshly ground black pepper
Preheat the oven to 425°F. Lightly oil a large baking sheet.
Combine the squash, turnip, onion, sweet potato, thyme, oil, nutmeg, salt, and pepper in a large bowl; toss well. Spread the vegetables out in a single layer on the prepared baking sheet.
Roast, stirring occasionally, until the vegetables are fork-tender and lightly browned, 33 to 35 minutes.
MAKES 4 SERVINGS
Originally published in The Virgin Diet Cookbook, Grand Central, 2014
TUESDAY
MIXED GREEN SALAD WITH HARD BOILED EGG
• 2 cups mixed greens
• 1 cup assorted sliced cucumber,
carrots, green onion and red pepper
• 4 ounces turkey
• 2 sliced hard boiled eggs
• 1/3 cup garbanzo beans
• 1/4 avocado
• 1 Tbsp extra-virgin olive oil
• lemon juice
Mix the first 6 ingredients together and toss
with the olive oil and lemon juice.
MAKES 2 SERVINGS
RESERVE ONE PORTION FOR STEAK SALAD BOWLAND ONE PORTION FOR TURKEY VEGGIE WRAPS
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WEDNESDAY
TURKEY & VEGGIE HASHIn a skillet over medium heat, sauté 4 ounces diced, cooked turkey breast with one left over
portion of both the Wild Mushrooms and Onions and the Roasted Root Vegetables With
Thyme until piping hot. Top with one cup chopped spinach leaves. If you desire a bit more
spice, add a dash of your favorite hot sauce.
THURSDAY
TURKEY & VEGGIE WRAPSChop 4 ounces of cooked turkey breast and place it on one or two large lettuce leaves. Top
with 1 cup of chopped spinach and one left over portion of both the Wild Mushrooms and
Onions and the Roasted Root Vegetables With Thyme. Wrap closed and enjoy.
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BLT WITH AVOCADO WRAPMAKES 1 SERVING
• 1 brown rice tortilla
• 1 Tbsp Creamy Eggless Mayo (recipe in
Week 2)
• 4 slices nitrate-free bacon, cooked
• 2 (1/4-inch-thick) tomato slices
• 1 cup baby spinach or arugula
• 1/3 avocado, sliced
Heat a large nonstick skillet over medium
heat. Working with one at a time, place the
tortillas in the skillet and heat until warm and
pliable, about 45 seconds.
Lay the tortilla on a work surface and spread
with mayo. Top with the bacon, tomato, baby
spinach, and avocado. Roll up tightly.
Originally published in The Virgin Diet, Harlequin, 2012
BBQ GLAZED CHICKEN
FRIDAY
MAKES 4 SERVINGS
• 2 organic free-range bone-in, skinless
chicken breast halves (about 1-1/2 pounds)
• 1 Tbsp red palm fruit oil
• 1 Tbsp Barbecue Spice Rub (see Week 2)
• 1/4 cup All-Purpose Finger-Lickin’-Good
Barbecue Sauce (see page 13), plus more
for serving
Preheat a grill for indirect medium heat.
Brush the chicken with the oil, and then pat the
spice rub evenly over the chicken to coat. Place
chicken on the grill, away from the heat source,
and cook, flesh side up, for 15 minutes. Turn
the chicken over and grill for an additional 10
minutes. Turn the chicken again, brush with half
the barbecue sauce, and cook for 5 minutes.
Turn and brush with the remaining sauce. Grill
until an instant-read meat thermometer inserted
into the thickest portion of the breast registers
165°F, 5 to 6 minutes longer.
Remove the chicken from the grill and place
on a work surface. Cut each breast in half
crosswise, and serve with additional sauce if
desired.
DIVIDE INTO 4 PORTIONS
Originally published in The Virgin Diet Cookbook, Grand Central, 2014
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ALL-PURPOSE FINGER-LICKIN’ GOOD BBQ SAUCE
• 1 (28-ounce) can organic crushed
tomatoes and their juice
• 1/2 cup cider vinegar
• 3 Tbsp chili powder
• 2 Tbsp smoked paprika
• 2 Tbsp monk fruit extract
• 2 tsp coconut aminos
• 1 tsp ground cumin
• 1 tsp garlic powder
• 1/2 tsp ground allspice
• 3/4 tsp sea salt
• 3/4 tsp coarsely ground black pepper
Combine the tomatoes, vinegar, chili powder,
paprika, monk fruit extract, coconut aminos,
cumin, garlic powder, and allspice in a medium
saucepan and bring to a simmer over medium
heat. Cook, stirring occasionally, until the sauce
is very thick, 20 to 22 minutes. Remove from
the heat and season with the salt and pepper.
MAKES ABOUT 3 CUPS
CAULIFLOWER PUREE
• 1 head cauliflower (about 2 pounds),
stemmed and roughly chopped
• 3 cups water
• 1/2 cup unsweetened coconut milk,
warmed
• 2 Tbsp extra-virgin olive oil
• 3/4 tsp sea salt
• 1/4 tsp freshly ground black pepper
Place the cauliflower in a medium saucepan, add
the water, and bring to a boil over medium-high
heat. Immediately reduce the heat to medium,
cover the pan, and simmer gently until very
tender, 10 to 12 minutes. Drain, and transfer the
cauliflower to the bowl of a food processor; add
the coconut milk and puree. Stir in the oil, salt,
and pepper.
MAKES 4 SERVINGS
Originally published in The Virgin Diet Cookbook, Grand Central Life & Style, 2014
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Originally published in The Virgin Diet Cookbook, Grand Central Life & Style, 2014
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JICAMA, APPLE & PEAR SLAWMAKES 2 SERVINGS
• 1 cup shredded red cabbage
• 1 cup shredded green cabbage
• 1 medium apple, unpeeled, cored, and
cut into thin matchsticks
• 1 medium ripe pear, cored, and cut
into thin matchsticks
• 1/2 small jicama, peeled and cut into
thin matchsticks ( about 1 cup)
• 3 green onions, chopped
• 4 tsp cider vinegar
• 1 Tbsp macadamia nut oil
• 1 Tbsp chopped fresh cilantro
• 1/4 tsp sea salt
Toss the cabbages, apple, pear, jicama, green
onions, vinegar, oil, cilantro, and salt together in
a large bowl. Let stand for 30 minutes, tossing
occasionally to allow the flavors to bloom.
Originally published in The Virgin Diet Cookbook, Grand Central Life & Style, 2014
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BBQ CHICKEN SALAD BOWLChop 3 cups green leaf lettuce and put in on a plate. Top it with one portion of each the
BBQ Glazed Chicken (chopped), the Jicama, Apple Pear Slaw, and the Cauliflower Puree.
SATURDAY
LENTIL BACON SOUPMAKES 4 SERVINGS
• 6 slices nitrate-free bacon, chopped
• 1 medium onion, finely chopped
• 3 cloves garlic, minced
• 3 celery stalks, finely chopped
• 1 carrot, finely chopped
• 1 tsp dried oregano
• 1 dried bay leaf
• 1 cup organic brown lentils, picked over
and soaked*
• 4 cups organic low-sodium chicken
broth or stock
• 3 Tbsp tomato paste
• 1/2 tsp sea salt
• 1/4 tsp freshly cracked black pepper
Heat a Dutch oven over medium heat (or indirect
heat over a campfire) and add the bacon; cook,
stirring occasionally, until crisp, 7-8 minutes.
Use a slotted spoon or tongs to transfer the
bacon to a plate lined with a paper towel to
drain. Pour off all but 2 tablespoons of bacon
fat from the pan and return it to the heat.
Stir in the onion, garlic, celery, carrot, oregano,
and bay leaf; cook, stirring occasionally, until
the vegetables are very tender, 14-15 minutes.
Add the lentil, broth or stock, and tomato paste,
and bring to a boil. Immediately reduce the heat
to medium-low, cover the pan, and simmer until
the lentils are tender, 28-30 minutes.
Remove the bay leaf and stir in the bacon, salt,
and pepper. Serve and enjoy!
*”Picking over” your lentils means sorting through them to remove any small stones or other debris that may be mixed in during harvest. By soaking your lentils before cooking, you make them easier to digest and maximize their nutrition. To soak, simply place lentils in a glass mason jar and cover with water. Add 1-2 tablespoons of apple cider vinegar and soak 4-12 hours, covered. Rinse, then proceed as directed in recipe above.
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BBQ CHICKEN WRAPPlace two large lettuce leaves on a plate and top them with a divided portion of the BBQ
Glazed Chicken, the Jicama, Apple Pear Slaw, and the Cauliflower Puree. Wrap and enjoy.
SUNDAY
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Copyright © 2017 JJ Virgin & Associates, Inc. All rights reserved.
The contents of the Cycle 2 Egg Challenge Meal Plan are for your personal use only and are subject to the Terms And Conditions at www.jjvirgin.com. The recipes have not been reviewed or approved by any government, health care organizations, or physician. Recipes must be prepared according to provided instructions. Consult your primary health care provider with any related questions concerning your personal nutrition and fitness needs and the suitability of any recipes in light of your personal physical condition and circumstances.
JJ Virgin and JJVA assume no responsibility for errors or omissions that may appear in this publication. While all attempts have been made to verify information provided in this publication, neither the Authors nor the Publisher assume any responsibility for errors, inaccuracies, or omissions.
Neither JJ Virgin nor JJVA render medical advice. This ebook offers health, fitness, and nutritional information and is designed for educational purposes only. You should not rely on this information as a substitute for, nor does it replace, professional medical advice, diagnosis, or treatment. If you have any concerns or questions about your health, you should always consult with a physician or other health care professional. Do not disregard, avoid, or delay obtaining medical or health-related advice from your health care professional because of something you may have read in this book. The use of any information is solely at your own risk.
This information has not been evaluated by the FDA and is not intended to treat, diagnose, cure, or prevent any disease. This information is not intended as a substitute for the advice or medical care of a qualified healthcare professional, and you should seek the advice of your health care professional before undertaking any dietary or lifestyle changes.