Healthy Living Meal Plan · 2019. 11. 2. · body and brai n wi t h t he energy you need not onl y t o l i ve, but t o t hri ve. B y removi ng f oods t hat ... “eat t he rai nbow”!

NEW YOU CHALLENGEH E A L T H Y L I V I N G M E A L P L A N

Welcome to the New You Challenge! We are thrilled to partner with you on this journey and have created a variety of meal plans for you to use over the next six weeks that are not only delicious, but will be key to helping you achieve great results. Our healthy living meal plan is a nutritionally balanced diet of leafy greens, fresh vegetables, nuts and fruits, grass-fed meats, pasture raised poultry, wild caught fish, whole-grains, legumes (such as beans and lentils), and some dairy. The primary goal is to eat whole foods, and remove processed foods and excess sugar from your diet. The idea is to build phenomenal meals by combining fresh ingredients that not only taste delicious, but stimulate your metabolism to get the best nutritional value to fuel your body and brain with the energy you need not only to live, but to thrive. By removing foods that cause inflammation and disease we can live a lifestyle of health and wellness. The healthy living meal plan is great for those who want to lose weight, but the primary focus is a complete lifestyle change which includes nutrition, exercise, and mindfulness. The goal is to feel better, think better...LIVE better!!! We have also partnered with RP DIET to help dial in your nutrition even further. It is an amazing app that ensures you are getting the right amount of macronutrients (proteins, fats, and carbohydrates). To help you on your journey, download the RP DIET app from the Play Store or Apple Store. After you enter your name, the following screen says “What You Need”. At the bottom of this screen, enter promo code ‘NEWYOU’ and hit continue. You will receive 2 weeks free access and a free e-book! Use the tools, form the habits, change your life!


We've made it super easy to get started on this nutritious plan. We know it can be confusing when you are beginning on a path towards a healthier lifestyle. Where do you even start?? First, you need to clean out the kitchen!! FOODS TO AVOID FOR THE NEXT 6 WEEKS -

Sugar: soft drinks, fruit juices, pastries, candy, ice cream, sugar, etcRefined Grains: Such as white pasta and bread. Refined grains have little dietary fiber and have been stripped of most of their nutritional value and a diet heavy with sugar leads to inflammation and insulin resistance, which can lead to weight gain, diabetes, cardiovascular problems and other disorders.Highly Processed Foods: For our purpose refers to commercial foods, usually packaged. Highly processed foods in this case are foods that are industrially formulated mixtures that really are no longer recognizable as plant or animal sources.

A healthy diet does not have to be boring and bland by any means!! Eat a variety!! Go crazy with vegetables...like the saying goes, “eat the rainbow”! Think, leafy greens, tomatoes, peppers (red, yellow, orange, green), squash of every variety, cauliflower...the list is almost endless. Half of your plate or better should be filled with vegetables!! Add in some wonderful whole grains or legumes...oats, quinoa, lentils, or beans. Next, a healthy, lean protein source and then finish by making sure you add a healthy fat. By healthy fat we are talking about unsaturated fats like those found in nuts, seeds, olives, olive oil, avocados, coconut oil, and fatty fish.


FOODS TO EAT FOR THE NEXT 6 WEEKS -

Vegetables: spinach, cucumbers, cauliflower, broccoli, peppers, greens, cabbages, asparagus, zucchini, squash, brussels sprouts, celery, mushrooms, onionsProtein: chicken, turkey, lean ground beef, flank steak, pork loin, pork tenderloin, seafood and fish, eggs, greek yogurtCarbohydrates/Grains: oatmeal, quinoa, any rice, sweet potatoes, potatoes, beans, whole grain bread (look for Ezekial bread or Dave’s Killer bread)Carbohydrates/Fruit: apples, mangos, blueberries, strawberries, blackberries, cantaloupes, bananas, grapes, pearsFats: olive oil, coconut oil, avocado oil, walnuts, cashews, almonds, avocados, olives, nut butters

Bottom line… JUST EAT WHOLE FOODS!!!!!

The above list is by no means complete, but you see the wide variety of foods you can include in your diet! For each meal, we want to include a carbohydrate, a protein, and a fat. Most people follow the 40/30/30 mindset. 40% of your calories will come from carbohydrates in the form of all sorts of wonderful veggies and whole grains, 30% of your calories will come from proteins, and 30% of your calories will come from fats. Remember, this is a basic plan, your coaches can dial the percentages in to suit your specific goals (weight loss, weight gain, muscle gain, etc.) and the RP DIET APP can help keep you on track.

NEW YOUCHALLENGEH E A L T H Y L I V I N G M E A L P L A N

PICK A PROTEINChicken (breast, thigh, ground)Beef (ground, steak)Pork (tenderloin, ground)EggsSeafoodGreek Yogurt

PICK A CARBOHYDRATEVeggies - Peppers, spinach, broccoli, asparagus, zucchini, cauliflower, squash, etcFruit - Blueberries, strawberries, grapes, apples, orangesGrains - Oatmeal, quinoa, rice, potatoes, beans, bread

AND ADD SOME FAT!Oils (avocado, olive, coconut)NutsAvocadoSeedsNut or sun butterGrass-fed butter


Basically, we want a balanced mix of ingredients from each category. If you are trying to lose weight, limit your fruit servings to only 1 or 2 per day. The best choice is berries and try to keep bananas to a minimum. Go crazy with spices!!! Add garlic! Add ginger!!! Make it tasty!!! For example, for dinner I selected: chicken, peppers, onions, rice, avocado. Let’s put them together! Season the chicken with salt, pepper, chili powder, and oregano and cook over medium heat until done (approx 6 to 8 minutes per side)Saute peppers and onions in avocado oil until softened (7 to 8 minutes)Cook rice as directedMix the rice in a bowl with the sauteed peppers and onions. Add your sliced chicken and top with sliced avocado. There you have it!! A quick, easy, and healthy fajita bowl. It’s really as easy as that and takes about the same time (or even less) than driving to your local fast-food chain, waiting in the drive through, and driving home. And so much healthier!!! We've provided a variety of recipes on our website for you to use over the next 6 weeks. All of the recipes follow this guideline...protein, veggies and fruits, healthy whole grains, and some good fats!!!


Does all of this sound just like too much??? Here are some simple steps to get started: 1. How many times a day/week do you eat your meals out? Cut that number by half for the next week, then half again the next week, working to the point where it may just be once a week. OR NONE AT ALL!!!!2. Do you drink soda? If yes, how much? Try to replace half the soda you drink in a day with water. Try to work to the point where you drinking just water!3. Do you drink creamer in your coffee? For the next four to six weeks drink your coffee either black or perhaps with a little cinnamon. There are a ton of wasted calories and LOTS of sugar in creamer!4. Do you drink alcohol on a daily basis? Start by cutting it to every other day, or maybe just the weekend! Alcohol is sugar...we need to avoid it! Just a few simple changes can help you get started in the right direction with the goal of cutting out ALL processed foods and sugar and get you to the point where you are eating nothing but whole foods. Now, let's put it all together to give you the best results and experience over the next 6 weeks.


First, here is a list of pantry items to have on hand when you are planning your meals.

Flours: almond flour, coconut flour, tapioca starch/flour, arrowroot powderNut butters: almond butter, cashew butter, sunflower seed butter (no added sugar)SPICES!!! Spices can make ordinary chicken go from blah to amazing!! Have fun with trying new spices!!Vinegars: key for awesome marinades and dressingsCoconut milkGrass-fed butter (like Kerry Gold)Oils: olive oil, avocado oil, sesame oil, coconut oilGarlicGingerLemon juice/lemons

Now, let’s talk about meal prepping! If you are committed to a living a healthy lifestyle this is a must for you!! You might feel like you are spending more money on food, but in reality, you will be saving money because you won’t be eating out all the time. You can follow some recipes from our recipe list, find some great ones on the internet, or create your own. The biggest takeaway here is to set aside some time to plan out your week and your meals.


1. PLAN YOUR MEALS - Pick out a few recipes from our recipe list. I don’t know about you, but during the week, I keep things pretty simple. Think about what you eat for breakfast, it’s probably pretty much the same every day. So don’t get overwhelmed with all of the recipes, find a few that work for you and go with it. My go to breakfast is our Morning Wake Up Smoothie! It’s quick and simple and I can take it on the go if I need to. I am going to pick about four different recipes that will get me through the week for both lunch and dinners. My choices are: Tomato/Basil Frittata, Mexican Quinoa, Slow Cooker Carnitas, and Beef and Broccoli. Now, make your list for the store. DO NOT! I repeat. DO NOT! Go to the store without your list!! Stick to your list! 2. SHOP AND COOK - Pick a day that you have time to shop and prep in the same day. Usually this is a Saturday or Sunday, but it will depend on your schedule. For instance, most times I will shop on Saturday evening (super exciting Saturday night, I know!) and then I prep Sunday morning. Whatever schedule works for you, stick to it! Now, with your list, off to the store!!! Ok, so I picked the Frittata (fancy name for eggs cooked in the oven), Mexican quinoa, slow cooker pork carnitas, and beef and broccoli. If you notice I don’t necessarily have a dinner meal planned for every single night. Watch the magic!!


First thing I am going to do is start cooking the pork carnitas in the crockpot. There, one meal on it’s way to being done..in 6 hours, but I don’t have to worry about it! Ok, now I am going to take 1 ½ lbs of the flap steak (flank steak) and marinate it. I like to use gallon size bags, throw the meat in and marinade the ingredients, give it a little massage and throw back into the fridge. I plan on having rice with a few of the meals so I am going to make a big pot of rice to at least get me to Wed or Thurs. On to the frittata, that’s a one pan then throw it in the oven recipe, so it’s next. While the frittata is cooking I get started on the Mexican quinoa which is also a one-pan meal. I will probably make a little chicken to go with it for my protein source. I will simply cook the chicken like I did for the fajita bowl above. The beef for the beef and broccoli is marinating, I will make that recipe tomorrow night for dinner so the beef is nice and tender. Three of the four recipes are cooked today, one is prepped for tomorrow. 3. PACK IT UP - Use individual containers that are easy to grab and go. You can mix it up, you have meals for the week so you really don’t have to think about what you are going to eat, just pick a container. Eat strategically...look at what you’ve made and make sure you eat the food that will go bad first. Example: I would make sure I ate the beef and broccoli earlier in the week. You’ve got this!! We've included a 5 day sample plan. This plan covers Monday through Friday leaving the weekend for clean up, shopping, and prep. You can certainly add more recipes to your week if you have the time!

MONDAY

B R E A K F A S T

Morning wake up smoothie and fruit

TUESDAY WEDNESDAY

THURSDAY FR IDAY

5-DAY HEALTHY LIVING PLANW E E K D A Y M E N U P L A N

L U N C H

Tomato basil frittata

D I N N E R

Beef and broccoli with rice

P O S T W O R K O U T

Protein shake

B R E A K F A S T

Breakfast smoothie

L U N C H

Mexican quinoa

D I N N E R

Carnitas bowl with rice


No workout today

B R E A K F A S T


L U N C H

Beef and broccoli

D I N N E R

Frittata and a salad


Protein shake

B R E A K F A S T

Breakfast smoothie

L U N C H

Carnitas bowl

D I N N E R

Mexican quinoa and chicken


No workout today

B R E A K F A S T


L U N C H

Tomato basil frittata

D I N N E R

Carnitas bowl


Protein shake

5-DAY HEALTHY LIVING PLANG R O C E R Y L I S T

Protein:2 dozen eggs4 lbs pork loin roast3-4 lbs flank steak1 lb bacon1 1/2 lb chicken breast Produce:6-8 peppers (red, yellow, green, or orange)4 onions1 red onion4 avocados1-2 packages broccoli florets1 heirloom tomato1 package of basil1 package cilantro1 package scallions1 package of mixed greens or spinach1 package of grape tomatoes1 cup corn (fresh or frozen)Fruit of your choice (fresh and frozen for smoothies)1 jalepeno (optional)1 lime Grains / Canned:QuinoaRice (I used white rice, but you can choose brown rice or jasmine rice if you wish)1 15 oz can black beans1 15 oz can diced tomatoesTomato pasteVegetable broth Items from my pantry:Olive oil / Avocado oil / Sesame oil / Coconut Oil/ Butter / Arrow root flour / Greek yogurtGarlic / Cumin / Coriander / Ginger / Mustard / Coconut aminos (or soy sauce)Chili powder / Oregano / Paprika / Red pepper flakes / Sesame seeds / Salt / PepperOrange juice / Lime juice / Honey

5-DAY HEALTHY LIVING PLANR E C I P E S

Prep - 5 minutes1 Cup hot coffee or hot tea1 Scoop Lurong Living Paradigm Protein 1 tsp butter1 tsp coconut oil Blend with immersion blender, or carefully blend in blender.Drink immediately!

Morning Wake Up Smoothie (Serves 1)

Breakfast Smoothie (Serves 1)Prep - 5 minutes1 C Water or 1 Cup Greek yogurt for an extra bit of protein1 Scoop Lurong Living Paradigm Protein½-1 C frozen mango½ C berries (blueberries, blackberries, raspberries, or strawberries) Put all ingredients in a blender and blend away--if you want it a more “smoothie” consistency add some ice cubes. You can also add a bit of spinach if you want to get some extra greens!! Consume immediately!!!


Prep - 15 minutes, Cook - 35 minutes 10 large eggs;5 bacon slices, cut into small chunks;1 large red onion, thinly sliced;4 oz. baby spinach leaves;2 small ripe tomatoes, thinly sliced;3 tsp. wholegrain or homemade mustard;Fresh basil leaves to taste (for garnishing);1 tbsp. olive oil or clarified butter;Sea salt and freshly ground black pepper to taste; PreparationPreheat your oven to 350 F. Whisk the eggs and mustard in a bowl, and season to taste. Heat the oil or butter in an oven-proof skillet over a medium heat. Cook the bacon and onion until the onion is golden (about 5 to 6 minutes). Add the spinach to the skillet, and cook for another minute or two or until the spinach wilts. Pour the egg mixture into the skillet. Cook until it hardens just a little, and place the tomatoes on top. Once the frittata is set around the edges but still runny in the center, transfer the skillet to the oven and bake for 30 minutes or until the frittata turns to a nice golden color. Sprinkle some basil leaves on top and serve.

Tomato Basil Fritatta (Serves 4)


Prep - 10 minutes, Cook - 20 minutes 1 tablespoon olive oil1 medium-sized onion; chopped2 small bell peppers; chopped1 teaspoon ground cumin½ teaspoon ground coriander2 cloves of garlic; peeled and minced1 cup of quinoa; rinsed and drained1 can black beans; drained and rinsed1 cup corn kernels; fresh or frozen1 can (15 oz.) diced tomatoes; with all their juices¼ teaspoon each black pepper / kosher salt1 cup water or vegetable broth¼ cup fresh cilantro; chopped - plus more as garnish1 ripe avocado2 stalks of scallions ; chopped1 lime ; cut into wedges PreparationHeat oil in a 12-inch pan with a lid over medium heat. Add in the onion, jalapeno pepper, cumin, and coriander. Cook, stirring occasionally, until onions are translucent, 7-8 minutes.Stir in the garlic and cook for 30 seconds. Add in the quinoa, black beans, corn kernels, tomatoes, and salt and pepper. Give it a large stir. Pour in the liquid, put the lid on, and bring it to a boil. Then turn the heat down to low and let it simmer for 20-23 minutes or until all the liquid is absorbed. Turn off heat and let sit for 5 minutes or so and fluff with a fork. Right before serving stir in the fresh cilantro.Spoon the Mexican quinoa into bowls and garnish with fresh cilantro, avocado, and scallions. Serve with wedges of lime.

Mexican Quinoa (Serves 4-6)


Prep - 20 minutes, Cook - 8 hours 4 to 5 lbs. pork shoulder1 onion, sliced1 jalapeño, sliced (optional)4 garlic cloves, minced2 tbsp. tomato paste1/4 cup orange juice1/4 cup fresh lime juice1 tbsp. chili powder1 tbsp. ground cumin2 tsp. dried oregano1 tsp. paprikaSea salt and freshly ground black pepper PreparationIn a bowl combine the chili powder, cumin, oregano and paprika; season to taste with salt and pepper. Rub the pork shoulder evenly with the spice mixture. Place the pork in a slow cooker and top with the garlic, onion, and jalapeno.In another bowl whisk together the tomato paste, orange juice and lime juice.Pour the sauce over the pork, cover and cook on low 6 to 8 hours. Once the pork is cooked through, shred the pork using a fork and place back in the slow cooker mixing it with all the juices from the cooking process. Grill the shredded pork on a preheated grill, or in the oven at the 475 F for 10 to 12 minutes, to get a nice charred texture.

Slow Cooker Pork Carnitas (Serves 6)


Prep - 15 minutes, Cook - 12 minutes Steak Marinade:1 1/2 pounds flap steak or hanger steak, sliced thin against-the-grain1 tablespoon coconut aminos1 tablespoon vegetable or beef broth Garlic Sauce:3 tablespoons vegetable or beef broth3 tablespoons coconut aminos1/2 teaspoon coconut oil, melted2 cloves garlic, minced1 tablespoon minced ginger1 teaspoon arrowroot flour1 teaspoon honey1 teaspoon coconut oil melted or sesame oil (sesame oil is not considered paleo) Broccoli:2 tablespoons coconut oil, divided1 head broccoli, cut into bite-size pieces1 tablespoon red pepper flakes (optional) Topping:1 tablespoon sesame seeds (optional)1 green onion white and green sliced

Beef and Broccoli (Serves 4)


Beef and Broccoli (CONTINUED) PreparationPlace steak, and marinade in a medium bowl, tossing to coat. Set aside. Ideally you want steak to marinade 15-20 minutes In the meantime whisk together garlic sauce and set aside. Heat a large heavy skillet over medium and add 1 tablespoons of coconut oil to pan and swirl to coat. Place sirloin in one single layer in skillet and don’t stir. Cook sirloin for about 1-2 minutes until bottom side is brown. Turn, using tongs, and cook until brown on the bottom, about 1-2 minutes. Transfer sirloin to a clean bowl. Add remaining 1 tablespoon of coconut oil to skillet, when melted add broccoli and red pepper flakes. Stir continuously for about 1 minute. Add 2 tablespoons of water and quickly cover skillet with lid. Leave lid on skillet for about 30 seconds. Remove lid, and let cook, stirring continuously, until all of the water has evaporated, about 2-3 minutes Add sirloin slices and any juices and garlic sauce to pan. Toss until sauce begins to thicken and ingredients are well coated. Remove from heat and sprinkle with sesame seeds if using. Serve immediately.

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Healthy Living Meal Plan · 2019. 11. 2. · body and brai n wi t h t he energy you need not onl y t o l i ve, but t o t hri ve. B y removi ng f oods t hat ... “eat t he rai nbow”!