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JJVIRGIN.COM
CYCLE 2
CHALLENGE MEAL PLAN
THE FOOD INTOLERANCE SOLUTION
SOY
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CYCLE 2 | SOY CHALLENGE MEAL PLAN, SHOPPING LIST & RECIPES
HOW WAS YOUR VACATION?
You’ve given your body a 21-day vacation from exposure to the 7 high-FI foods!
Doesn’t it feel great?
Now it’s time to find out how to make that vacation last a lifetime by testing your
tolerance to soy, gluten, dairy, eggs, corn, and peanuts. (You won’t retest sweeten-
ers because we know without a doubt that they’re harmful to EVERYONE.)
Once you finish testing in Cycle 2, you can add back the foods that don’t cause
symptoms. After all, There’s no reason to unnecessarily limit your options, and that
can cause its own set of problems…
An important reminder…
If you have a reaction at any point in the week you’re challenging a high-FI food,
STOP THE CHALLENGE IMMEDIATELY. There no reason to continue to expose your
beautiful body to a food once you are clear that it causes you issues!
If a food causes problems, then you know to leave it out of your diet for at least the
next year, until you retest again.
Good luck!
ALL RECIPES AND SHOPPING LIST AMOUNTS ARE ENOUGH TO SERVE ONE PERSON FOR THE WEEK.
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CYCLE 2 | SOY CHALLENGE MEAL PLAN
Breakthrough Basic Shake
Turkey & Veggie Wrap
Asian Chicken Salad with Vegetable Fried Rice
Very Strawberry Smoothie
Asian Chicken Salad with Vegetable Fried Rice
Quinoa Fusilli with Cherry Tomatoes, Garlic, Basil, and Olive Oil
Peachy Sunrise Smoothie
Quinoa Fusilli with Cherry Tomatoes, Garlic, Basil, and Olive Oil
Boca Burger Wrap, Summer Kale Salad, Spiced Roasted
Sweet Potato
Breakthrough Basic Shake
Boca Burger Wrap with Avocado & Sweet Potato
Blackened Salmon with Sweet Potato on Summer Kale Salad
Very Strawberry Smoothie
Quinoa Fusilli with Cherry Tomatoes, Garlic, Basil, and Olive Oil
Blackened Salmon & Kale Burritos
Peachy Sunrise Smoothie
Blackened Salmon, Roasted Vegetables on Summer Kale Salad
Mushroom Beef Stew & Chicory Lettuce Salad
Breakthrough Basic Shake
Mushroom Beef Stew & Chicory Lettuce Salad
Mushroom Beef Stew & Classic Greek Salad
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 | SOY CHALLENGE SHOPPING LIST
PANTRYJJ Virgin Store___ JJ Virgin All-In-One Protein Shake (your choice of flavor and protein type)
___ JJ Virgin Extra Fiber
___ JJ Virgin Sprinkles
Dry Goods___ 1 package corn-free brown rice tortillas
___ unsweetened coconut milk
___ unsweetened vanilla almond milk
___ chia seeds
___ almond butter
___ slivered almonds
___ brown rice
___ walnuts
___ arrowroot starch
___ tomato paste
___ low-sodium beef broth
___ gluten-free yellow mustard
___ 8 oz. quinoa fusilli pasta
___ 1 can organic no-salt-added cannellini beans
Oil & Seasonings
___ almond extract
___ macadamia nut oil
___ coconut oil
___ olive oil
___ red palm fruit oil
___ rice wine vinegar (unseasoned)
___ sea salt
___ black pepper
___ smoked paprika
___ sweet paprika
___ coconut aminos
___ cayenne pepper
___ chili powder
___ crushed red pepper flakes
___ ground coriander
___ ground cumin
___ dried thyme
___ dry red wine
___ sherry vinegar
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FRIDGE & FREEZERProduce___ 1 bunch celery
___ 3 cups frisee lettuce
___ 2 heads chicory root or endive
___ 4 cups shredded cabbage (look for slaw
mix in the produce aisle)
___ 1 head Romaine lettuce
___ 1 head butter lettuce
___ 2 large bunches kale
___ 1 small bunch fresh rosemary
___ 1 small bunch fresh oregano
___ 1 small bunch fresh thyme
___ 1 small bunch fresh basil
___ 2 cucumbers
___ 6 cups baby spinach
___ 1 yellow bell pepper
___ 3 medium onions
CYCLE 2 | SOY CHALLENGE SHOPPING LIST
___ 2 shallots
___ 5 green onions
___ 1 red onion
___ 4 inch piece fresh ginger
___ 2 heads garlic
___ 4 ounces snow peas
___ 1/2 cup organic green peas
___ 1 medium plum tomato
___ 2 large heirloom tomatoes
___ 1/2 cup cherry tomatoes
___ 2 pints grape tomatoes
___ 5 avocados
___ 5 lemons
___ 3 medium sweet potatoes
___ 8 ounces white mushrooms
___ 4 ounces shiitake mushrooms
Meat___ 6-8 ounces cooked turkey breast
___ 8 ounces cooked chicken breast
___ 4 (6-ounce) wild salmon fillets
___ 1 pound grass-fed beef round roast
Frozen___ frozen organic mixed berries
___ frozen organic strawberries
___ frozen organic peach slices
___ 1 package Boca Burgers
___ 1 cup edamame
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CYCLE 2 | SOY 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 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
• 1/2 cup fresh baby spinach leaves
• 1 tsp real vanilla extract
• 8 oz. unsweetened vanilla almond milk
• 2 scoops JJ Virgin All-In-One Protein Shake (your choice of flavor and protein type)
• 1 cup organic frozen peach slices
• 1/2 small avocado, peeled and pitted
• 1/2 cup fresh baby spinach leaves
• 1 Tbsp chia seeds
• 1/2 tsp peeled, grated fresh ginger
• 1/4 tsp ground cinnamon
• 8 oz. unsweetened almond milk
MAKES 1 SERVING
VERYSTRAWBERRY SMOOTHIE
Blend ingredients well in blender. Your smooothie can be thickened by adding ice cubes or thinned by adding cold water. Yummy!
MAKES 1 SERVING
PEACHY SUNRISE SMOOTHIE
Blend ingredients well in blender. Your
smoothie can be thickened by adding
ice cubes or thinned by adding cold wa-
ter. Good morning!
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• 1 yellow bell pepper, cut into strips
• 1/2 medium onion, cut into wedges
• 1/3 Tbsp olive oil
• 1/2 Tbsp lemon juice
• 1 tsp chopped fresh rosemary
• 1 brown rice tortilla
• 6-8 ounces cooked turkey breast
• 1 cup baby spinach
TURKEY AND VEGGIE WRAP
MAKES 1 SERVING
Preheat the oven to 350F.
In a large bowl, mix the bell pepper and onion.
Drizzle with the oil and lemon juice, while toss-
ing to coat the ingredients. Place in a glass
baking dish and sprinkle with rosemary.
Bake in the oven for 20-30 minutes, or until
the vegetables are soft. Remove from the
oven and cool slightly.
To assemble the wrap, place a tortilla on a
plate. Place the turkey on the tortilla and top
with half the roasted vegetables and one cup
of spinach. Wrap and enjoy!
Recipe by Emily Garvin from The Virgin Diet Collaborative Cookbook
MONDAY
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ASIAN CHICKEN SALAD
MAKES 2 SERVINGS
SALAD
• 4 cups shredded cabbage (look for slaw
mix in the produce aisle)
• 8 ounces cooked chicken breast, chopped
• 1 cup edamame
• 2 diced green onions
• 2 Tbsp slivered almonds
DRESSING
• 2 Tbsp sesame oil
• 2 Tbsp rice wine vinegar
• sea salt to taste
• freshly ground black pepper to taste
• JJ Virgin Sprinkles to taste
Divide the salad ingredients and dressing into
two portions so you have lunch for Tuesday
ready to go. Arrange the first 5 ingredients
into a salad. Mix the remaining ingredients
together and toss with the salad.
Serve with 1 portion Vegetable Fried Rice
(recipe below).
Originally published in The Virgin Diet, Harlequin, 2012
VEGETABLE FRIED RICE
• 1-1/2 Tbsp palm fruit oil or coconut oil
• 1 small onion
• 1 Tbsp grated fresh ginger
• 2 cloves garlic, minced
• 4 ounces snow peas
• 1 medium plum tomato, seeded and chopped
• 3 cups cold cooked brown rice
• 2-1/2 Tbsp coconut aminos
• 3 green onions, chopped
Heat the oil in a large nonstick skillet over
medium-high heat. Add the onion, ginger,
and garlic; cook, stirring, for 1 minute. Add
the snow peas and cook until they are bright
green, about 1 minute.
Add the tomato and cook for 1 minute. Stir in
the rice and cook, stirring, until it is heated
through, about 2 minutes. Add the coconut
aminos and green onions, and cook for 30
seconds.
Originally published in The Virgin Diet Cookbook, Grand Central Life & Style, 2014
MAKES 4 SERVINGS DIVIDE INTO 4 PORTIONS
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QUINOA FUSILLI WITH CHERRY TOMATOES, GARLIC, BASIL, AND OLIVE OIL
MAKES 4 SERVINGS
• 8 oz. quinoa fusilli pasta
• 1/4 cup olive oil
• 4 cloves garlic
• 1/4 tsp crushed red pepper flakes (or more
to taste)
• 2 pints grape tomatoes, halved
• 1 cup organic no-salt-added cannellini beans,
drained and rinsed
• 1/2 cup organic green peas, cooked
• 1/2 cup thinly sliced fresh basil
• 1/2 tsp sea salt
Bring a large pot of lightly salted water to a
boil. Add the pasta and cook according to the
directions.
While the pasta is cooking, heat the oil in a
large nonstick skillet over medium-high heat.
Add the garlic and pepper flakes and cook,
stirring, until fragrant, about 30 seconds.
Add the grape tomatoes and cook, stirring
occasionally, until softened, 6 to 7 minutes.
Stir in the beans and peas and cook for 1 minute.
Drain the pasta and add it to the tomato mixture.
Cook, tossing, until hot, 1 minute. Remove
from the heat and stir in the basil and salt.
TUESDAY
Originally published in The Virgin Diet Cookbook, Grand Central Life & Style, 2014
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BOCA BURGER WRAPS
• 2 BOCA burgers or other soy-based,
gluten-free burger
• gluten-free mustard
• 4 thick slices tomato
• 1/4 of an avocado, sliced
• 2 large leaves of butter lettuce
Heat the burgers as directed. Spread mustard
on the burgers, put a tomato slice on the top
and bottom of each, top with avocado and
wrap with leaves of lettuce.
MAKES 1 SERVING
WEDNESDAY
Originally published in The Virgin Diet, Harlequin, 2012
INGREDIENTS ARE DOUBLED ON YOUR SHOPPING LIST FOR TOMORROW’S WRAP
MAKES 4 SERVINGS
SUMMER KALE SALAD
• 1/4 cup lemon juice
• 1 tsp chopped, fresh oregano
• 1/4 cup extra-virgin olive oil
• 1 tsp minced shallots
• 1/2 tsp gluten-free stone ground mustard
• 2 large bunches washed, chopped
1/4” thick organic kale
• 1/4 cup halved Heirloom cherry tomatoes
• 1/2 cup finely chopped walnuts
In a small bowl, whisk together the lemon
juice, oregano, olive oil, shallots and mustard
until well combined.
To assemble the salad, lightly toss the kale
with the vinaigrette. Top with the Heirloom
tomatoes and walnuts.
Originally published in The Virgin Diet, Harlequin, 2012
DIVIDE SALAD AND DRESSING SEPARATELY INTO 4 SERVINGS FOR USE OVER TWO DAYS
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SPICE ROASTED SWEET POTATOES
MAKES 4 SERVINGS
• 2 medium sweet potatoes
• 4 tsp olive oil or palm fruit oil
• 1/2 tsp chili powder
• 1/2 tsp ground coriander
• 1/4 tsp paprika
• 1/4 tsp sea salt
• 1/4 tsp freshly ground black pepper
Cut the potatoes in half lengthwise, then
across into ó inch-thick slices. Combine with
the oil in a bowl and toss to coat. Combine
the chili powder, coriander, paprika, salt, and
pepper in a small bowl; toss with the potatoes.
Arrange the potatoes in a single layer on
the prepared baking sheet. Roast, turning
occasionally, until browned and tender, 22 to
24 minutes.
Originally published in The Virgin Diet Cookbook, Grand Central Life & Style, 2014
DIVIDE INTO 4 PORTIONS FOR USEOVER TWO DAYS
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Combine the smoked and sweet paprika, cumin, coriander, thyme, salt, and cayenne in a small bowl. Rub the mixture over the salmon fillets.
Heat the oil in a large nonstick skillet over medium -high heat. Add the salmon and cook for 4 to 5 minutes per side, until the fish flakes easily with a fork. Serve with the lemon wedges.
TO MAKE BLACKENED SALMON WITH SWEET POTATO ON SUMMER KALE SALADPlace one portion of the Summer Kale Salad on a plate. Top with one portion of the Spice Roasted Sweet Potatoes, and one portion of the Blackened Salmon. Garnish with 1/4 of an avocado and enjoy.
• 1/2 tsp smoked paprika
• 1/2 tsp sweet paprika
• 1/2 tsp ground cumin
• 1/2 tsp ground coriander
• 1/4 tsp dried thyme
• 3/4 tsp sea salt
• 1/4 tsp cayenne pepper
• 4 (6-ounce) wild salmon fillets, such
as king or sockeye
• 1 Tbsp olive oil
• lemon wedges, for serving
MAKES 4 SERVINGS
BLACKENED SALMON
Originally published in The Virgin Diet Cookbook, Grand Central Life & Style, 2014
THURSDAY
WRAPPED BOCA BURGERS WITH AVOCADO & SWEET POTATOPlace two butter lettuce leaves on a plate and top each with a half serving of the sweet potato
and a half serving of the kale salad. Top each with a half (or a whole if you need more) cooked
Boca Burger or other gluten free, soy based veggie pattie. Top with 1/4 avocado sliced and enjoy.
DIVIDE INTO 4 PORTIONS FOR USEOVER TWO DAYS
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MUSHROOM AND BEEF STEW
• 1 pound grass-fed beef round roast, cut
into 1-inch cubes
• 3/4 tsp sea salt
• 1/2 tsp freshly ground black pepper
• 2 Tbsp arrowroot
• 2 Tbsp macadamia nut oil
• 1 large onion, coarsely chopped (about
1-1/2 cups)
• 8 ounces white mushrooms, sliced
• 4 ounces shiitake mushrooms, stemmed
and sliced
• 1 Tbsp fresh thyme leaves
• 4 garlic cloves, minced
• 3 celery stalks, minced
• 2/3 cup dry red wine
• 3 Tbsp tomato paste
• 2 cups organic low-sodium beef broth
• 1 small sweet potato (6 ounces), peeled
and cut into 3/4-inch cubes
Season the beef with 1/4 teaspoon of the salt and 1/4 teaspoon of the pepper in a medium bowl. Add the arrowroot and toss well to coat.
Heat 1 tablespoon of the oil in a Dutch oven over medium-high heat. Add the beef and cook, turning occasionally, until browned, 4 to 5 minutes. Transfer to a plate.
Return the Dutch oven to the stove and heat the remaining 1 tablespoon oil over medium heat.Add the onion, mushrooms, and thyme and cook, stirring occasionally, until slightly browned, 8 to 9 minutes. Stir in the garlic and celery and cook for 2 minutes. Stir in the wine and tomato paste and bring to a boil; cook for 1 minute. Add the broth and the reserved beef, and return to a boil.
Immediately reduce the heat to medium-low, cover the pan, and simmer gently until the beef is nearly tender, about 40 minutes.
Stir in the sweet potato and the remaining 1/2 teaspoon salt and 1/4 teaspoon pepper, and return to a gentle simmer. Cook until the beef and potato are tender, about 20 minutes.
SATURDAY
Originally published in The Virgin Diet Cookbook, Grand Central Life & Style, 2014
FRIDAY
BLACKENED SALMON AND KALE BURRITOS
DIVIDE INTO 4 PORTIONS FOR USEOVER TWO DAYSMAKES 4 SERVINGS
Place one portion of each of the Blackened Salmon, the Spiced Sweet Potatoes and the Summer
Kale Salad on a warmed brown rice tortilla. Add 1/4 avocado and roll closed to enjoy.
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CHICORY LETTUCE SALAD
MAKES 2 SERVINGS
• 3 cups frisee lettuce
• 1 cup chicory lettuce
• 1/4 cup extra-virgin olive oil
• 1 Tbsp sherry vinegar
• 1 tsp minced shallots
Blend the lettuces in a large bowl.In a small
bowl, mix the olive oil, vinegar and shallots.
Lightly toss the salad with this mix.
Originally published in The Virgin Diet, Harlequin, 2012
CLASSIC GREEK SALAD
MAKES 2 SERVINGS
• 2 cucumbers, sliced into rounds and then
quartered
• 1 cup thinly shaved red onion
• 1 diced, large Heirloom tomato
• 1 tsp extra-virgin olive oil
• 1 tsp apple cider or sherry vinegar
Mix together in a medium bowl and serve.
Originally published in The Virgin Diet, Harlequin, 2012
SUNDAY
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Copyright © 2017 JJ Virgin & Associates, Inc. All rights reserved.
The contents of the Cycle 2 Soy 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, pro-fessional 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.