KB Health

21 DAYS TO YOUR BEST BODY
TABLE OF CONTENTS
ABOUT THE RESET - PAGE 3
FIND THE WHY - PAGE 4
RESET GUIDELINES - PAGE 5
PLANT BASED EATING - PAGE 6
MOVEMENT - PAGE 7 & 8
SELF CARE - PAGE 9
12 HOUR EATING BREAK - PAGE 10
GOOD MORNING - PAGE 11
GOOD RELATIONSHIP WITH YOUR PLATE - PAGE 12
WHAT YOU CAN EAT - PAGE 13, 14, 15, 16, 17 & 18
FOOD SUBSTITUTIONS - PAGE 19
CUSTOMIZE YOUR CHART - PAGE 20
CHARTS - PAGE 21, 22, 23, 24 & 25
SMOOTHIE RECIPES - PAGE 26 & 27
BREAKFAST RECIPES - 28, 29, 30, 31 & 32
LUNCH & DINNER RECIPES - 33, 34, 35, 36, 37, 38, 39, 40, 41, 42, 43, 44 & 45
SAUCES, SPICES & FLAVOR - 46, 47 & 48
SNACKS - 49, 50 & 51
DETOX DRINKS - 52
EATING OUT - 53, 54 & 55
TRICKS & TIPS - 56, 57, 58, 59 & 60
SEVEN DAY MEAL PLAN - 61, 62, 63, 64, 65, 66, 67 & 68
MOVEMENT - 69
WORKOUTS - 70, 71, 72, 73 & 74
LASTING RESULTS - 75
1
THE POWER OF PLANTS
2
21 DAYS OF LIVING A CLEAN LIFESTYLE. MEAL PLANS AND MOVEMENT TO RESET. DISCOVER YOUR
BEST BODY AND FIND A NEW WAY TO LIVE YOUR LIFE
This 21 day reset is designed to achieve long-term results by empowering you to discover
a clean, healthy lifestyle that is right for you; a lifestyle that will transform your body and
mind. This program is not about depriving oneself or setting you up for unrealistic expec-
tations. Rather, you will be inspired to discover your best body and mind through clean
plant-based eating, movement and self-care that you can incorporate into your everyday
living long after these 21 days are over. This isn’t a diet or a restrictive set of rules, this is
a plan that will help you create and live a lifestyle that will set you on your path to a long-
term transformation!
How in 21 days will we do this? We will start with the most important foundation and
decision we all make each and every day - the foods we decide to eat. The foods we put
into our bodies are so critical to our overall well-being for they help to keep the gut and the
microbiome that is found in our bodies healthy. Basically, the microbiome is the commu-
nity of bacteria that exists in our gut, mouth, lungs, skin, and brain and helps to regulate
and determine your hormones, immune system, energy levels, sleep, sex drive and more.
Did you know that 90% of your serotonin, a main contributor to feelings of well-being and
happiness, is found in the gut?
What you put in your body affects every part of your life and food is the easiest way to
control how we feel on the inside and how we can manifest our own best bodies and con-
trol how we look on the outside. Eating should be done with intention and the food you eat
should be working for you and with you! What you will learn in this 21 day reset is how to
create a healthy and sustainable relationship with the foods you eat and to give your body
the nourishment it deserves. We are all creatures of habit and we all tend to follow the
everyday routines we create in life. This 21 day plan will empower you to establish healthy
food habits whereby your eating routine will simply become part of who you are and how
you live the majority of your life.
While creating a healthy, clean food routine is key to properly nourishing your body and
mind, in order to look and feel your best we need to also seek to create a healthy life bal-
ance. This balance comes from movement, self care, career, love, sex, relationships and,
ultimately, how inspired and satisfied you feel. Therefore, this 21 day reset will also help
you dedicate the time in your day to ensure these areas are being met so that you are truly
living a life of balance.
I am excited you are ready to commit on this 21 day reset. Yes, this plan will take some will
power and, yes, there may be aspects of this plan that you may find hard at times. But I can
assure you, if you put forth the effort, time and commit yourself you will be on the path
to discovering your best body, to finding new ways to live your best life, and to feel happier
and more empowered. Your transformation starts now!
3
FIND THE WHY
“THE MIND IS EVERYTHING. WHAT YOU THINK YOU BECOME”
-BUDDHIST PROVERB
Life can shift so much when you create space for what matters most for YOU. The only
thing standing in your way to being in this “right space” is you. It’s time to ditch the
excuses and be who you want to be. A helpful way to prepare for your 21 day reset is to
reflect on why you have begun this journey and to ask yourself the following basic ques-
tions: Why did you buy this reset and what is driving you to start this journey? What do
you hope to achieve through this plan? Why do you want to eat clean and live a healthy
lifestyle? The good news is that by purchasing this reset you have already overcome the
hardest part of making any type of life change and that is to simply take the first step.
This plan is meant to be your guide but how far you take it comes down to your commit-
ment and it is so much easier to commit yourself when you know WHY you want this
and WHAT you hope to achieve.
If one of your “whys” is to lose five pounds for example, I want to suggest that you may
have the wrong “why”. Feeling like your best self does not automatically come from
losing five pounds from your body for what really matters and what will lead to sustained
success is how you FEEL inside. Think of this plan as an opportunity to feel empowered
from the inside out for in order to realize your best self you must begin by feeling good
about who you are. Losing five pounds is an outcome after you’ve done the work to be at
your best and this is where feeling empowered comes from. The ultimate goal for anyone
really is to live your best life, be happy most of the time, feel free in your body, and to
feel like your best self. If you achieve this, you will shed the pounds, your skin will shine
brighter, and your energy levels will increase.
You may be wondering what are my “whys”? My whys are to feel strong and confident
in my body, to eat without guilt, and to know what I am putting in my body is nourishing
me because food is the foundation of everything. I feel empowered by how I look on the
outside because I know how much self-care and work I have put in to being nourished
and healthy in the inside.
YOU deserve to feel good and to live in a body that you feel confident in. Why are you
going to commit yourself ? Why do you want this?
4
RESET GUIDELINES
In my 21-day rest, I have written and gone into depth about each part of this reset and
why each element matters. I did this because it is vital for you to understand why you are
committing to these life changes and healthy routines. If you know the why behind what
you are doing you are much more likely to have this 21-day routine become your routine
for life. So, here is a concise summary of the basic guidelines to finding your best body
over the next 21 days:
• Eating three clean, plant based meals a day (you can add in a healthy snack or two if
you like as well)
• Committing to a 12-hour food break from your last meal of the day to breakfast the
next morning
• Incorporating movement into your day at least 5 days a week
• Giving yourself at least 25 minutes a day for self care
• Mapping out and tracking each of your 21 days by writing out what you are going to
eat each day and when/what your movement and self care activities will be
To keep you on track, I have provided you with the following:
• What you can eat and recipes
• Ideas and a guide to eating out
• Tips and tricks to help you successfully transition into a new, healthy lifestyle routine
• A calendar for you to map out each of your three weeks
• Workouts you can do at a gym or at home
• Self care ideas
Even though this reset provides you with the tools and information you need to be suc-
cessful, success ultimately depends on you and the commitment you give this reset. But
know this, if you commit you will feel inspired, empowered and transformed after 21
days. You will know how to eat to nourish your best body, you will feel energized from the
movement in your life, and your spirits will be high from the self care you give yourself.
Most importantly, you will be able to take what you have learned these past 21 days and
transform the rest of your life!
5
PLANT-BASED EATING
I want to be clear about one thing; what you eat in these 21 days is not about restriction,
calorie counting, deprivation or following unrealistic rules. The “meal plan” you will be
following in these 21 days will not only be your food guide for these three weeks but will
help to build your relationship with healthy foods for the rest of your life. The foods that
comprise this meal plan will help you look your best while transforming and empowering
you to be your best.
The meal plan you will be following is comprised of plant-based foods. What does plant-
based mean? It doesn’t require you to be vegan, vegetarian or that cannot ever consume
animal protein but following a plant-based diet does mean that you rely mostly on plant
foods, fruits, veggies, leafy greens, whole grains, nuts and seeds. When you’re plant-based,
you focus on eating natural, whole plants and unprocessed foods that are raised and
grown with care. The benefits? Well, what we eat builds our bodies from the inside out.
That’s why food is the easiest and most effective way of bringing about visible changes to
your external appearance while enhancing how you feel and your outlook on life.
My meal plan emphasises that every lunch and dinner plate to be at least ½ vegetables
(aim for more, if you are able). The other ½ can consist of a starch (rice, quinoa, farro,
lentils, chickpeas, potatoes etc.) OR an organic, humanely raised protein. While not a
requirement, I do encourage you to be fully plant-based during this 21-day reset and to
try to forego animal protein. Why? Our body uses A LOT of energy (including our beau-
ty energy) to break down animal products. Animal products take time to digest and break
down. While in our gut they can create toxins and bloat. It is advisable to give your body
a break from this during the reset.
If, however, you are one who feels you benefit from animal protein, I understand and
feel it is important to listen to the needs of your own body. But, try to limit your intake
of animal protein during the reset to no more than 3 times a week and pair your protein
with veggies only - not starches. Mixing starches and proteins is not optimal for digestion.
Once the 21 day reset is over, assess how you are feeling and if you feel like your body
needs animal protein, listen to that! Eat it, make sure it is organic and humanely raised
and pair all protein meals with a plate that is at least ½ filled with veggies!
The more you eat clean, plant based meals, the more you will only want to eat this way.
You will instinctively want to continue following this food routine for eating a predomi-
nantly plant-based diet will change and lessen unhealthy food cravings. I can assure you
this reset will completely change your relationship with food! Plus, your skin will be bright,
your gut healthy, your mind clear and your body energized. Get excited to forever change
your relationship with food and you will reap the benefits.
6
MOVEMENT
Exercise is SO good for you. It is a major stress reliever, maintains heart health, improves
self confidence, maintains a healthy body composition and releases endorphins. Sweating is
also one of the most underrated detoxifiers. If you have the privilege of being able to move
and exercise your body, you should as having the power to shape and fine-tune our bodies is
an amazing gift. Incorporating exercise into your day-to-day routine will not only add years
onto your life but will empower you as you watch your body become fine-tuned due to your
hard work and dedication.
During this 21 day reset, I require you to ’move’ five to six times a week. Movement could
mean yoga, pilates, cycling, working with a personal trainer, hiking or using some of the
at-home/gym workouts I provide in this reset (see pages 69- 74) , or a combination of all
of these activities. Whatever movement mix works for you, it is important for to know that
movement is as critical to your success in this reset as the food you eat. Exercise should
always be something you do because you love, honor and respect your body, NOT because
you want to punish it. There are countless ways to move, so let’s get started!
7
MOVEMENT
TIPS FOR SUCCESS
1
Schedule it! Make your movement schedule at the beginning of each week, just like you
map out a plan for your meals. At the start of each week, identify, detail and schedule
in exactly what your movement activities will be for each day. For example, plug in the
classes you are going to take and sign up ahead of time so you are committed or plan
and write down your own gym or at-home gym days. Cardio? A band circuit? Write it
down in your weekly calendar. Then commit, show up, work out, and enjoy!
2
Do what you enjoy! Find out what you enjoy doing and what you don’t. Perhaps you
prefer the energy, motivation and instruction that comes with classes for they are a great
way to learn techniques, forms and movement. Or maybe you would rather take a run
outside and do an at - home ab circuit after. If you don’t have the resources for class-
es, remember that you can find great workout routines on pages 69 - 74 of this reset. It
doesn’t matter what workout you do as long as you find something that you enjoy doing
that challenges you and feels good for your body and mind. If you are having fun (or
at least feeling good once you complete your workout,) you will have greater success in
incorporating movement into your everyday life.
3
Make it social! Finding someone who has similar goals and exercise interests as you will
help you keep focused and motivated. Go to classes or a run together and make it some-
thing you do before you have lunch or go to a coffee shop together. This is a great way to
make working out more fun and keep you accountable.
8
SELF CARE
TAKE
CARE
OF
YOUR
SELF
A healthy, clean food and

movement routine is key to
properly nourishing your body
and mind but in order to look
and feel your best we need to also
create a healthy life balance. What
you eat and movement obviously
matters SO much but it’s
important to know that if you
experience chronic stress,
unhappiness, heartbreak or have
a job you hate this will also affect
how you look. Your body radiates
how you feel inside. Your body also
holds onto bloat and weight when
you are stressed or unhappy. There-
fore, you need to incorporate your
thoughts and feelings in order to
achieve your health and wellness
goals.
During this 21 day reset you need to dedicate the time in your day for self-care and
reflection to help you live a life of balance. Maybe you enjoy writing in a journal every-
day to work through your thoughts and feelings. Maybe taking a meditative bath is what
calms you. If you need a social outlet, call someone you love, have dinner with someone
that pushes you outside of your comfort zone or listen to a good podcast. If you need
more suggestions for what to do for self care, I have provided you with some good
self-care ideas on page 21.
Taking 25 minutes to an hour of your day to dedicate time for YOU is so important. To
help you dedicate this time during your 21 day reset, write down and schedule time in
your day for self care. YOU DESERVE IT!
9
12 HOUR BREAK
An important commitment for you to honor during your 21 day reset is to give your body
at least a 12-hour break (more if you can!) from your last meal of the day until your first
meal the following morning. The easiest way I find to do this is to be done eating for
the day by 7pm which allows your body the opportunity to properly digest food before
sleep and the fasting period. This is because it provides your body a chance to reset and
cleanse itself. There are other benefits from giving your body at least a 12-hour food
break, including:
ENHANCED DETOXIFICATION
Your body is constantly trying to detoxify itself 24 hours a day. The body uses a lot of
energy to detoxify, but it also uses a lot of energy to digest food. If your body is not busy
digesting food it can focus its energy on eliminating toxins and healing. Giving your body
time to focus solely on cellular repair through the process of a 12-hour fast can be incred-
ibly beneficial for optimizing detoxification.
REDUCED INFLAMMATION
Fasting “turns on” the NRF2 gene pathway, which not only produces a dramatic increase
in antioxidant protection and enhanced detoxification, but also decreases inflammation.
WEIGHT LOSS/WEIGHT MANAGEMENT
Boosting your resting metabolism helps your body burn more calories throughout the
day, even while you rest. Fasting also increases your levels of adrenaline and noradren-
aline, hormones that help your body free up more stored energy (that’s your body fat)
during a fast.
Yes, there are many health reasons to commit to giving your body a 12-hour food break
plus it puts more focus on eating whole meals and gives you less time to snack - especially
helps you avoid late night snacking. Getting into this routine will take a bit of will power,
but you will be so glad to discover the true meaning of “break-fast” each morning!
10
GOOD MORNING
WHAT IS THE BEST THING TO DRINK FIRST THING IN THE MORNING?
Good morning! You just woke up and have been fasting for a solid twelve hours. You’re a
blank slate and your body has gone through repair mode through detoxification. Your
immune, nervous and digestive systems have been reset and your blood sugar and hor-
mones are rebalanced. You are ready and in an ideal condition to start your day.
So, what’s the first thing that touches your lips to keep this level of optimization going?
My go-to recommendation is to start your day by waking up with a glass of warm lemon
water. The pectin from the lemon aids in digestion, helping to make lemon a phenomenal
detoxifying food. Water with lemon also helps curb your appetite and boosts satiety. Flush-
ing toxins and energizing your digestive tract sounds like a great way to start the day, right?
Treat your body and coat your stomach with warm water with lemon when you wake.
Then enjoy your tea, breakfast and the rest of your day!
11
GOOD RELATIONSHIP WITH YOUR PLATE
It is so important to have a good relationship with food. Do not count calories for calories
‘in’ does not mean calories ‘out’. It is not about the quantity of calories you are eating
but about the quality. Shift your thought process and stop worrying if you are eating too
much, too many calories or too much fat and start asking yourself am I getting enough
nourishment? Food is not the enemy, food is nourishment.
Eating clean, plant-based foods and shifting your mindset can really help you have a dif-
ferent relationship with food. Food is joy, it’s about tasting and experiencing really good
meals and, ultimately, it is about making you feel your best. Having peace with your plate
will change your thought process and any guilt you may have. Having peace with your
plate will also change the outside of your body. Your body knows if you feel stressed and it
most definitely knows if you feel guilty about what you just ate. These are all stressors on
your body which will raise your cortisol which then can cause adrenal fatigue and increase
belly fat. Everything is intertwined and each part of life is so connected. Having a good
relationship with food will change your body and the best way to form a good relationship
with your plate is to eat clean, healthy, whole nourishing foods.
During this 21 day reset, map out your meals for the each day starting with breakfast and
going through dinner. This will help with all of your food prep and planning including
your grocery list and shopping, cooking, and where, when and what you will eat when you
dine out. Most of all, mapping out your meal plan will keep you on track and set you up
for success!
12
WHAT YOU CAN EAT
In the following pages, I provide you with lists of foods in every category of
foods you CAN eat on this reset. You may find it helpful to have this list near
you when you are navigating a menu at a restaurant, grocery shopping or
planning out your meals for the week.
WHAT YOU CAN EAT

VEGETABLES
FRUITS
HEALTHY FATS
GLUTEN-FREE STARCHES
CLEAN PROTEIN
PLEASE AVOID
13
WHAT YOU CAN EAT
VEGETABLES
Artichoke
Arugula
Asparagus
Avocado
Bamboo Shoots
Beet
Bok Choy
Broccoli
Brussel Sprouts
Cabbage
Carrots
Cauliflower
Celery
Cucumber
Green Peas
Kale
Leeks
Mushrooms
Onions
Sea vegetables/seaweed: Kelp, Wakame
Radishes
Salad - all salad greens
Snow Peas
Spinach
Sprouts
Squash
Sweet Potatoes
Swiss Chard
Turnip
Watercress
Yams
Zucchini
FRUITS
All fruits are great! It is best to get organic.
14
WHAT YOU CAN EAT
RICES, PASTAS, FLOURS & OTHER PANTRY ITEMS
Brown, Black, and White Rice
Buckwheat
Chickpea, Lentil, Quinoa or Rice Pasta
Flaxseed
Kelp noodles
Millet
Nori sheets
Quinoa
Raw nuts and seeds; Cashews, Chia Seeds, Almonds, Flax, Hemp, Pumpkin Seeds, Poppy
Seeds,
Walnut, Sunflower and Sesame
Rice cakes
Soba noodles
ANIMAL PROTIEN
(preferred for you to go without but if you don’t feel that’s right for you please limit
animal protein to no more than 3 times a week during these 21 days)
Eggs
Free-range Chicken, Turkey
Lamb
Ocean fish: wild Salmon, Cod, Halibut, Haddock, Sole, Pollack, Tuna, Bass
Water-packed canned Tuna (no added soy protein)
Sardines
Anchovies
LEGUMES
Black beans (if you use canned Eden Foods brand is the best)
Lentils
Garbanzo beans (chickpeas)
15
WHAT YOU CAN EAT
OILS, VINEGARS, AND SAUCES
Apple Cider Vinegar
Avocado Oil
Balsamic
Coconut Aminos
Coconut Oil
Extra Virgin Olive Oil
Good-quality Fish Sauce (Red Boat)
Liquid aminos
Miso
(use chickpea Miso for a soy free option - found at whole foods)
Mustard (made with apple cider vinegar)
Nutritional Yeast
Nut Butters (no peanut)
Rice Vinegar
Sunflower Seed Oil
Tahini
Toasted Sesame Oil
Truffle Oil
Tahini
BREAD & BAKING

Arrowroot Powder
Baking Soda
Baking Powder
Gluten & yeast-free Breads
Flours:
White or Brown rice, Teff, Millet,
Amaranth, Garbanzo Bean, Coconut,
Chestnut, Sorghum
FOR THE SWEET TOOTH
16
WHAT YOU CAN EAT
Almond butter
Coconut nectar or sugar
Dates
Honey
Liquid stevia (not stevia-based sweeteners)
Raw cacao powder
Yacon syrup
DAIRY SUBSTITUTES
Almond Milk (unsweetened)
Coconut Milk (unsweetened)
Hemp Milk (unsweetened)
Oat Milk (unsweetened)
BEVERAGES
Coconut Water
Filtered Water
Green Tea
Herbal Teas
Kombucha (unsweetened)
Yerba Maté (no added cane sugar)
HERBS AND SPICES

Aleppo pepper
Allspice
Basil
Bay leaf
Cardamom
Cinnamon
Chili flakes
Clove
Coriander
Cumin
17
WHAT YOU CAN EAT
HERBS AND SPICES
Curry powder
Dandelion
Dill
Dry mustard
Fennel
Garam masala
Garlic
Ginger
Mint
Nutmeg
Oregano
Parsley
Saffron
Sage
Sea salt
Tarragon
Thyme
Turmeric
Za’atar
Vanilla extract (pure)
Raw cacao
Carob (unsweetened)
I HOPE YOU FOUND THIS LIST HELPFUL.

KEEP IT NEAR YOU,
PRINT IT OUT,
SAVE IT TO YOUR PHONE
& YOU WILL GET THE HANG OF IT IN NO TIME!
18
FOOD SUBSTITUTIONS
REPLACE COMFORT FOODS WITH THESE “YOUR BEST BODY’ APPROVED” OPTIONS
BREAD - Quinoa Flour, Rice Flour, Gluten Free Bread
PASTA - Rice/Quinoa Pasta, Lentil Pasta, Chickpea Pasta, Kelp Noodles, Zucchini Noo-
dles, Spaghetti Squash
SALAD DRESSING - Lemon, Lime, Oil and Vinegar, Oil mixed with Lemon or Lime,
Salsa, Hummus (see page ___ for more)
DIP - Guacamole or plain Avocado, Salsa, Hummus

MILK - Coconut Milk, Almond Milk, Hemp Milk, Oat Milk
CHEESE - Nutritional Yeast, Nut Cheese
CEREAL - Clean Granola (no refined sugar) with non dairy milk. Or, sliced Apple, Banana
with non dairy Milk
COFFEE - Matcha, Yerba Mate, Green Tea, Mushroom Coffee (Four Sigmatic)
`
ALCOHOL - Kombucha, Sparkling Water, Coconut Water
WARM BEVERAGE IDEAS
MATCHA LATTE - Matcha Tea with a non dairy Milk and Honey
HOT TEA - Any Tea you desire
COFFEE - With steamed non dairy and unsweetned Milk

VANILLA LATTE - non dairy Milk, Cinnamon, Vanilla Extract and Nutmeg
19
CUSTOMIZE YOUR CHART
In the following pages I provide you with three charts: one for each of the three weeks.
Please print these charts out and customize your chart for each week.
Doing this will really keep you on track, hold you accountable and help you visualize and
plan each day out. I provide you with an example of a filled out “your best body” week so
you can see what exactly this may look like. Have fun with your weeks, stay on track and
show up for yourself !
20
CHOOSE ONE OF EACH & CUSTOMIZE YOUR CHART!
BREAKFAST SNACK LUNCH DINNER DRINKS WORKOUT SELF CARE
Smoothie Roasted Seaweed Veggie Wrap Curry Lettuce Matcha Latte Upper Body Listen to an
Cups Workout Inspiring Podcast
Fresh Fruit Avocado on a Veggie Burger Hot or Iced Tea
Rice Cake Salad Broccoli Grain Lower Body 15 Minutes of
Coconut Yogurt Bowl Coffee Workout Journaling
& Fruit Veggies & Hummus Lentil Salad
Spinach Curry Body Toning Ab Workout 15 Minutes of
Avocado Toast Mary’s Gone Green Protein Lemonade Meditation
Crackers & Avo Salad Taco’s Full Body
Salad w/ Egg & Anti Inflammatory Workout 1 hour
Avocado Roasted Chickpeas Sweet Potato Fries Forbidden Rice Tea Social Media
Bowl Cardio Workout Break
Yogurt & Granola Kale Chips Lentil Kale Pasta Liver Detox Elixir
Pasta & Vegetables Melissa Wood Taking a Walk
Chia Seed Matcha Energy Cucumber Avo Green Juice Health Workout
Pudding Bars Sushi Roll Truffle Pasta Dinner with a
Warm Lemon Group Class Friend
Breakfast Potatoes Olives & Hummus Soba Noodle Sweet Potato Water (pilates, yoga,
Bowl Salad boxing, cycling) Taking a Yoga
Oatmeal Steamed Vegetables 2 Liters Water Class
Chickpea Pasta Fish Taco’s *everyday Stregnth Training
Coco Chia Pudding Bowl of Rice requirement Candlelit Bath
SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY
Tropical Coconut Yogurt Tropical Coconut Yogurt Glowy Glowy Tropical

BREAKFAST Bub & Bub & Green Green Bub
#1 Smoothie Fruits Smoothie Fruits Smoothie Smoothie Smoothie
Coconut Cacao Avocado Toast Coconut Cacao Avocado Toast Coconut Cacao Avocado Toast Avocado Toast
BREAKFAST
Oatmeal Oatmeal Oatmeal
#2
Broccoli Grain Veggie Veggie
LUNCH
Lentil Salad Chickpea Pasta Lentil Salad Bowl Wrap Wrap Lentil Salad
DINNER Chickpea Pasta Broccoli Grain Broccoli Grain Lentil Kale Lentil Kale Taco’s Taco’s
Bowl Bowl Pasta Pasta Babay Babay
SNACKS Kale Chips No need for Avocado Rice No need for Hummus & No need for No need for
one today Cake one today Veggies one today one today
Matcha Latte Matcha Latte Matcha Latte Matcha Latte Almond Milk Matcha Latte Almond Milk
DRINKS Liver Detox Body Toning Anti- Inflammatory Latte Liver Detox Latte
Elixir Lemonade Tea Elixir
WORKOUT Full Body Group Class Lower Body Melissa Wood Stregnth Group Class Cardio
Workout Workout Health Workout Training Workout
EXAMPLE OF A ‘YOUR BEST BODY WEEK

1 hour
SELF CARE Listen to an Social Media 15 Minutes of Listen to an
inspiring Podcast Taking a Walk Yoga Class Calling a friend Journaling inspiring Podcast
Break
Wake and Wake and

BREAKFAST shake Fruit + Yogurt Fruit + Yogurt Fruit + Yogurt shake
#1 smoothie smoothie
BREAKFAST Avo Toast Avo Toast Avo Toast Avo Toast Avo Toast
#2
LUNCH
DINNER
WEEK ONE
SNACKS
DRINKS
WORKOUT
SELF CARE
BREAKFAST
#1
BREAKFAST
#2
LUNCH
DINNER
WEEK TWO
SNACKS
DRINKS
WORKOUT
SELF CARE
BREAKFAST
#1
BREAKFAST
#2
LUNCH
DINNER
SNACKS
WEEK THREE
DRINKS
WORKOUT
SELF CARE
SMOOTHIE RECIPES
TROPICAL BUB SMOOTHIE
1 Banana
1 cup frozen Mango
1 cup Coconut Water
3 Romaine Lettuce leaves
1/3 of a Cucumber
1 Tablespoon Spirulina Powder (optional)
Place all ingredients in the blender and blend until smooth
BERRY BLISS SMOOTHIE

1 Banana
1 cup unsweetened Coconut Milk
1 cup frozen Strawberries
1 cup frozen Blueberries
1 cup frozen Raspberries
1 tablespoon Spirulina Powder (optional)
WAKE AND SHAKE SMOOTHIE

1 Banana
2 cups Spinach
1 cup frozen Blueberries
½ tablespoon grated Ginger
1 cup Coconut Milk
26
SMOOTHIE RECIPES
G’DAY MINT CHOCO CHIP SMOOTHIE
1 frozen Banana
Handful fresh Mint Leaves
2 cups baby Spinach
1 cup Coconut Milk
1 tablespoon Cacao Nibs
Place all ingredients in the blender and blend until smooth. Top with cacao nibs
GLOWY GREEN SMOOTHIE

1 Banana
1 stalk Celery
3 cups Spinach
1 cup Coconut Water
ALOHA SMOOTHIE
1 frozen Banana
1 teaspoon Cocoa Powder
2 tablespoons Coconut Shreds
1 cup Coconut Milk
Place all ingredients in the blender and blend until smooth. Top with coconut
shreds
27
BREAKFAST RECIPES
COCONUT YOGURT & FRUITS
1 cup unsweetened Coconut Yogurt
1 Banana
1 handful of Berries
(add in more fruits if you like)
Scoop yogurt into a bowl. Chop banana. Add banana and any other fruit you
would like into the bowl
BANANA AND COCONUT WATER

1 Banana (have two if you are hungry)
1 glass of Coconut Water
BOWL OF FRESH FRUIT

1 Banana (optional)
Any fruits you enjoy
(I personally love banana and papaya together. I also love banana, raspberries
& blueberries together.)
Chop all of the fruits. Place in a bowl and enjoy
28
BREAKFAST RECIPES
FRESH GRAPEFRUIT
1 Grapefruit
Honey if needed
Cut up grapefruit and drizzle with honey if you need a sweetner. Grapefruit is one of the
healthiest citrus fruits you can eat
OPEN-FACED AVOCADO TOAST

Sprouted and/or gluten-free bread
½ Avocado
½ Lemon
1⁄4 teaspoon Sea Salt
Pepper to taste
Toast the bread. Spoon out avocado and place in small bowl. Mash with fork
and add lemon, sea salt and pepper and spread onto the toast
YOGURT WITH GRANOLA

1 cup of non-dairy, unsweetened Yogurt (coconut, almond, cashew)
½ cup of clean, refined sugar-free Granola (find a granola that is sweetened
with honey or agave only OR make your own. Recipe provided!)
Place yogurt and granola in a bowl and serve
29
BREAKFAST RECIPES
GRANOLA RECIPE
2 cups gluten-free Oats
1 cup slivered Almonds
1 cup unsweetened Coconut shavings
½ cup raw Sunflower Seeds
½ cup Flax Meal
¼ cup Chia Seeds
1 tablespoon Cinnamon
¼ cup Agave or Honey
½ cup melted Coconut Oil
Preheat oven to 325 degrees. Combine all the ingredients. Line a baking sheet with parch-
ment paper and spread the granola evenly. Bake for about 30 to 40 minutes or until granola
is baked to your desire
KALE WITH EGG AND AVOCADO

2 cups chopped Kale
1 Egg
1 Avocado
Olive Oil
Salt and Pepper to taste
Sriracha (optional)
Make your egg however you like; poached, scrambled, hard boiled, etc. Chop kale and
saute´kale over low - medium heat using olive oil. Saute´for about three minutes. Once the
egg and kale are finished, plate the egg on top of the cooked kale and top the plate with
sliced avocado. Season with salt and pepper. Add a little flare with a pinch of red pepper
flakes or a drizzle of sriracha
30
BREAKFAST RECIPES
BREAKFAST POTATOES
(serves two - or prep cook and have a couple of days of this for yourself)
2 Red Potatoes
4 tablespoons Coconut Oil
1 teaspoon Garlic Powder
1 teaspoon Dried Rosemary
Sea Salt and Pepper to taste
Preheat oven to 400 degrees and bake potatoes for roughly 20-35 minutes, until soft to
the touch. Place coconut oil onto a skillet and turn stove top on medium to high heat.
Cut cooked potatoes into bite-sized pieces, and place onto the hot skillet. Once all the
potatoes are on the skillet, season with half of the seasonings. After 4 minutes, flip pota-
toes over onto their other side to brown evenly. After another 3-4 minutes, season with
remaining salt, pepper, garlic powder and rosemary. Cook for another 2-4 minutes until
crispy and golden brown on all sides
CHIA SEED PUDDING

2 cups unsweetened non - dairy Milk
½ cup Chia Seeds
2 teaspoon Vanilla Extract
1 tablespoon organic pure Maple Syrup or Honey
Place ingredients in container or bowl and mix well. Cover and place in refrigerator and
mix every 1-2 hours until there are no lumps. Ready to serve after after 5-6 hours but
best if left overnight. You could garnish with coconut shreds and honey
31
BREAKFAST RECIPES
COCO CHIA PUDDING
2 cups full-fat Coconut Milk (you can get a can of this)
½ cup Water
1 tablespoon Cacao Powder
2 teaspoons Maca (optional)
1 tablespoon Honey
½ teaspoon Salt
½ cup chia seeds
Cacao Nibs, to garnish (optional)
In a bowl, whisk together the coconut milk, water, cacao powder, maca (optional), honey
and salt, until well combined. Whisk in the chia seeds stirring every minute or so to make
sure the seeds are evenly mixed. Let sit in the fridge or at room temperature for a few
hours or overnight. Garnish with cacao nibs, if desired and store in the fridge for up to 4
days
COCONUT CACAO OATMEAL

(serves three - or prep cook and have a couple of days of this for yourself)
2 cups Gluten Free Oatmeal

4 cups Water
Drizzle of Honey or Maple Syrup
Dash of Cinnamon
Coconut Shreds
Cacao Nibs
Dash of a non-dairy Milk of your choice (I use coconut)
In a small saucepan, combine the oats and the water. Cook for 10 - 20 minutes, stiring
occasionally until desired consistency. Add in the sweetner of your choice and cinnamon.
Upon serving - scoop a scoop of oats into the bowl. Top with coconut shreds, cacao nibs and
milk of your choice. Keep cooked oats in the fridge and add toppings fresh upon re-heating.
32
LUNCH & DINNER RECIPES
VEGGIE WRAP
A brown rice, gluten-free tortilla
½ Avocado
½ cup Spinach
½ chopped Tomato
½ chopped Cucumber
½ Lemon (to juice)
1 tablespoon Nutritional Yeast (optional)
1 dollop of Hummus (optional)
Organic mixed Salad Greens
Heat tortilla on a pan to soften. In a small bowl, mash avocado and add lemon, salt and
pepper (and nutritional yeast and hummus if desired). Spread avocado mix over the
wrap, add remaining veggies, and roll into a wrap.
Have this wrap with a side salad - organic mixed greens and light salad dressing (oil and
vinegar or oil with lemon juice)
WRAP WITH SHREDDED CABBAGE

2 gluten-free wraps
Shredded Cabbage
Kite Hill Vegan Cream Cheese
1 Tomato
Warm wraps on the stove. Spread cream cheese onto each wrap. Thinly cut up cabbage
and spread over one side of each wrap. Thinly slice tomato and spread out over one side
of each wrap. Roll up wrap and serve
33
VEGGIE BURGER SALAD
(or replace veggie burger with a clean fish or chicken)
1 Veggie Burger (I like the brand, Hilary’s)

2 handfuls of Mixed Greens
1 handful of Cherry Tomatoes
1 Persian Cucumber
Olive Oil
Salt & Pepper
Balsamic
Cook veggie burger on the stove by following the directions on the package. Lay the sal-
ad greens on a plate and chop tomatoes and cucumber and place onto salad. When the
veggie burger is cooked, place on top of salad and finish with a drizzle of balsamic and
olive oil. Salt and pepper to taste. If you desire a dressing that is more exciting I suggest
the cilantro salsa verde dressing found on page 47
LENTIL SALAD
1 cup Lentils (you can get precooked lentils at Trader Joe’s and other grocery stores)
2 or 3 large handfuls of mixed Salad Greens of choice
1 diced Cucumber
1 handful of diced Cherry Tomatoes
½ sliced Avocado
½ Lemon
Drizzle of Olive Oil
Salt & Pepper to taste
Heat up/cook lentils by following directions on the package. Put all ingredients in a
bowl. Top the salad mix with a dressing consisting of the juice from the lemon, olive oil,
salt and pepper. If you desire a dressing that is more exciting I suggest the cilantro salsa
verde dressing found on page 47
34
GREEN PROTEIN SALAD
Three large handfuls chopped Romaine Lettuce
1 Avocado
½ Cucumber
½ cup Edamame Beans
½ Lemon (to juice)
Dollop of your favorite Hummus
Chop all of the veggies. Plate them and top with dressing consisting of the juice from
the lemon and a dollop or two of your favorite hummus. If you desire a dressing that is
more exciting I suggest the miso-ginger dressing found on page 48
SWEET POTATO SALAD

(serves two - or prep cook and have two days of this for yourself)
1 Sweet Potato
½ Red Onion (thinly sliced)
3½ cups baby Kale
¼ cup fresh Cilantro
1 tablespoon Chickpea Miso Paste
2 tablespoons Olive Oil
¼ teaspoon grated Lime Zest
Sea Salt
Preheat oven to 475 degrees. Chop sweet potato into cubes. Line a baking sheet with
parchment paper or foil. In a large boil, whisk together the miso and olive oil. Toss the
sweet potato until fully coated. Spread the potato on the baking sheet and bake for 25
minutes. In a new bowl place the kale, cilantro, thinly sliced onion, lime zest, salt and
finish with the sweet potatoes when they are done. Top with miso-ginger dressing which
can be found on page 48
35
LENTIL KALE PASTA
1 package of Lentil Pasta

1 bunch of Kale
3 cloves of Garlic
¼ cup of Olive Oil
½ Lemon
Sea Salt to taste
Chili Flakes to taste (optional)
Bring a pot of water to a boil. Add the lentil pasta and cook it for a little bit less time
than the box suggests. Drain and rinse with cold water and set aside. De-stem and chop
the kale. Chop garlic into fine pieces. In a saute pan, heat up the olive oil over medium
to high heat and saute garlic for a minute. Add the kale and saute until kale has cooked
through (about three minutes). Add the pasta noodles and juice from ½ lemon. When
plated, top with sea salt, chili flakes and drizzle olive oil on top if desired
HEALTHY SWEET POTATO FRIES

One Sweet Potato (more if you want)
1 tablespoon Nutritional Yeast (or more to taste or if you use more potatoes)
Oil
Mustard (optional)
Preheat oven to 425°F. Slice sweet potato into thin strips (the thinner you slice, the
crunchier they get) and toss with nutritional yeast. Place lightly oiled foil over a baking
pan and spread potato slices evenly onto foil. Bake for 25-30 minutes (at 15 mins you can
take out and flip/move around potatoes). When done, add to plate and eat with mustard
and more nutritional yeast if you desire a clean dip
36
CHICKEN CURRY LETTUCE CUPS
1 poached Chicken Breast

1 head of Butter Lettuce
1 Lime (juice from)
1 clove of Garlic
1 teaspoon Curry Powder
¼ teaspoon Salt
Kimchi (optional)
Shred the poached chicken breast. Fold in lime juice, grated garlic, curry powder and
salt in a bowl. Spoon the chicken onto lettuce leaves. Top with a spritz of lime juice and
kimchi (optional)
SOBA NOODLE BOWL

(serves three - or prep cook and have days of this for yourself)
1 package buckwheat Soba Noodles

2 Carrots
5 cups Napa Cabbage (chopped)
2 tablespoons wheat-free Tamari
2 tablespoons Rice Vinegar
Bring a large pot of salted water to a boil. While waiting for the water to boil, shred
carrots and chop the cabbage. Add the soba noodles to the boiling water and cook until
tender. Drain and run cold water over noodles until completely cooled. Place the cab-
bage and carrot in a saute´ pan. Saute´ the cabbage, carrot, sesame oil, tamari and rice
vinegar for 3 to 5 minutes. Add in the soba noodles and serve
37
CUCUMBER AVOCADO SUSHI ROLL
3 English Cucumbers
2 Avocados
1 cup White Rice
1 pack Sushi Nori
Gluten-free Soy Sauce
Pickled Ginger
Wasabi (optional)
Cook rice by following directions on the package. Slice one cucumber into thin slices.
Slice 1/2 of an avocado. Once rice is cooked, lay nori flat and scoop a spoonful of rice
onto it and top with cucumber and avocado. Lightly wet the border of nori with water
and, starting at the bottom, roll up the nori around the filling as tightly as possible. Use
soy sauce, ginger and wasabi to your liking. Tastes great with miso soup on the side if
you feel fancy
MISO SOUP
4 tablespoons Chickpea Miso Paste (find this at Whole Foods)

2 tablespoons dried Wakame
1 cup chopped Swiss Chard
½ cup sliced Scallions
4 ½ cups Water
Salt
In a pot, bring 4 cups of water to a boil. Add wakame, reduce heat and simmer for 5
minutes. Place the miso paste in a boil and add ½ cup hot boiling water. Whisk until
smooth then stir into the soup pot with the other water and wakame. Chop the swiss
chard and scallions and add to the soup pot as well. Cook for five minutes, then serve
38
CHICKPEA PASTA
1 Tomato
1 Avocado
1 Box of Chickpea Pasta
1 Lemon (squeezed)
Olive Oil
Cook the box of chickpea pasta by following directions on the package. Chop tomato
and saute´ in a little bit of olive oil, salt and pepper over medium/high heat until soft.
Slice avocado. Put cooked chickpea pasta in a bowl and drizzle olive oil and lemon juice
on top. Salt and pepper to taste. Top with the tomato and chopped avocado
BROCCOLI GRAIN BOWL

2 cups Rice (brown or white)

2 cups Broccoli florets
1 cup grated Carrot
1 ½ cups thinly chopped Kale
2 tablespoons Sesame Oil
Coconut Aminos to taste
Cook rice by following directions on the package. Bring a saucepan of water to a boil.
Add chopped broccoli and cook for three minutes or until tender. Drain. Chop kale and
grate carrot. Once rice is cooked, scoop into a bowl and add broccoli. Finish with the
raw carrot and kale. Drizzle sesame oil and coconut aminos on top and serve
39
TACO’S BABAY
1 cup organic Black Beans (canned or packaged)

2 cups chopped Lettuce
1 Tomato
Handful of Cilantro
1 pack Siete Coconut Flour Tortilla
1 sliced Avocado or Guacamole (recipe on page 48)
Cook beans by following direction on the package (heat up if canned). Heat up tortilla
on stove. Cut up lettuce, tomato and cilantro then add to heated tortilla along with the
beans. Add fresh avocado or guacamole
FORBIDDEN RICE BOWL

2 cups Forbidden Rice

2 cups Snap Peas
2 chopped Zucchini
2 cups chopped Shiitake Mushrooms
4 chopped Scallions
2 teaspoons Sesame Oil
2 tablespoons gluten-free Tamari
Cook rice following instructions on package. Over medium-high heat, add oil to a sauce-
pan. Add snap peas and saute for two minutes. Add mushrooms, zucchini, and scallions.
Saute until soft. Once rice is cooked, add to the veggies and mix well. Add tamari and
sesame oil. Stir until all ingredients are fully coated
40
SPINACH CURRY
1 cup White Rice

1 pack of frozen Peas
6 cups Spinach
1 tablespoon Coconut Oil
1 cup Coconut Milk (from can)
1 tablespoon Grated Ginger
1 tablespoon Curry Powder
Sea Salt
Cook rice by following directions on the package. In a large saute pan, melt the coconut
oil over medium heat. Add in the ginger and curry powder and cook while stirring for a
minute. Add in the peas and coconut milk and cook for 5 minutes. Add the spinach until
it has wilted. Finish with sea salt. Serve over rice
ZUCCHINI PASTA W/ AVOCADO PESTO

1 package Zucchini Noodles
1 Avocado
1-2 cloves Garlic (diced)
2 tablespoons Lemon Juice
Handful of Cherry Tomatoes
Saute the zucchini noodles in a dash of olive oil for 3 to 4 minutes until they start to
soften. Mash up the avocado in a bowl and mix in olive oil, lemon juice, garlic, salt and
pepper. Toss and coat zucchini noodles with avocado pesto. Finish with freshly sliced
tomato and a drizzle of olive oil
41
PASTA AND VEGETABLES
1 package gluten-free Linguine Pasta

3 tablespoons of Olive Oil
1 Onion
2 cups Mushrooms
1 bunch Kale
Vegan Pesto or unsweetened Tomato Sauce (Trader Joe’s has both)
Boil a saucepan of water with a some olive oil in it for the pasta. Add 2 Tablespoons
of olive oil to a skillet and cook the onion until translucent. Add mushrooms and cook
until they are soft. Add kale in the last 5 minutes when the mushrooms are almost ready.
Mix in a vegan pesto (can be store bought or handmade) into pasta and place vegetable
mixture on top
GREEN VEGGIE CURRY NOODLES

(serves four - or prep cook and have days of this for yourself)
1 head of Broccoli
1 head of Cabbage
2 Zucchini
1 package of Mushrooms
1 package of Pad Thai Noodles
1 jar of Green Curry Paste (the brand I use is called Thai Kitchen)
1 can of Coconut Milk
1 cup Water
Chop all the vegetables and place in a large pot. Add curry paste, coconut milk and wa-
ter. Turn on stove to medium/high heat and bring water to boil. Once boiling, turn the
heat to low and cover the pot. Simmer until all of the vegetables are soft, about 15 to 20
minutes. Cook noodles by following directions on the package. Serve veggies on top of
the noodles
42
CARROT GINGER SOUP
(serves four - or prep cook and have days of this for yourself)
8 large Carrots
1 Yellow Onion
6 cups of Vegetable Broth
1 large chunk of peeled, chopped Ginger
2 cloves chopped Garlic
Pepper & Salt to taste
Mixed Salad Greens for side salad (optional)
Preheat oven to 375. Place the carrots on a baking sheet, drizzle with olive oil and sea-
son with salt and pepper. Bake for 20 minutes or until they are soft, brown and lightly
caramelized. In a large pot place the vegetable broth, onion, garlic and ginger. Bring to a
boil and then reduce heat and simmer for 5 minutes. Add carrots and simmer for anoth-
er 5 minutes or until everything is soft and cooked through. Place the soup mixture into
a blender (you may have to do it in batches) and blend until smooth. Serve with a side
salad with oil and vinegar dressing
TRUFFLE PASTA
1 box gluten-free Pasta (rice, quinoa or chickpea pasta)

1 bunch of Kale
2 cups of chopped Mushrooms
Olive Oil
Truffle Oil
Salt and Pepper
Boil water and cook pasta by following directions on the package. De-stem and finely
chop kale. Chop mushrooms. In a saute´pan, saute´ mushrooms in a dash of olive oil for
three to five minutes. Add kale and saute together with salt and pepper until both are
cooked to your desire. Once pasta is finished, plate with pasta, mushrooms, kale a large
drizzle of truffle oil and top with salt and pepper
43
FALAFEL PANCAKE SALAD
1 Onion coarsely chopped

1 small handful of coarsely chopped Parsley
1 Lemon
1 tablespoon Cumin
1 can Chickpeas
2 large handfuls Salad Greens
Place onion, parsley, juice from one lemon, cumin, garlic powder and chickpeas in a
food processor or blender. Blend until everything becomes a paste like texture. In a skillet
over medium heat, heat a dash of olive oil and spoon the chickpea paste onto the pan.
Flatten it out so it is in the shape of a pancake. Flip once the paste binds together and
is cooked through on one side. Once both sides are cooked and browned they are done.
Serve on a bed of salad greens and drizzle lemon and olive oil onto the salad for dress-
ing. Optional: add cucumber, tomatoes & avocado to the salad
VEGGIE BURGER WITH ROMAINE BUN

Gluten-Free Veggie Burger (I prefer Hilary’s but you could use any kind)
2 pieces of Romaine
½ Avocado
2 slices of Tomato
Start with two pieces of romaine as the “bun”. Slice ½ avocado and place on both piec-
es of romaine along with one slice of tomato on each. In a small saucepan, heat a little
bit of coconut oil over medium to high heat then place in the veggie burger. Cook for
approximately 5 minutes (2 ½ minutes on each side). Place veggie burger on 1 piece of
romaine then place the other romaine piece on top
44
FISH TACOS
½ pound Halibut Fillet

2 tablespoons chopped Cilantro
½ teaspoon Cumin
½ Lime (juice from)
1 package Siete Coconut Tortillas
Toppings
1 cup shredded Cabbage
½ Tomato
2-3 tablespoons Cilantro
1 Avocado
1 Lime cut into wedges
To prepare the fish, cut into 4 equal strips. Place in a bowl and toss with olive oil, cilantro,
lime juice, cumin and salt to taste. Let sit for a couple of minutes. Heat up a skillet over
medium to high heat and add the fish and cook for about two minutes on each side or until
just cooked through. Prepare all the taco toppings and set aside. Warm tortillas on stovetop.
Serve tortillas with fish and the toppings. Drizzle lime to finish. If you desire a dressing that
is more exciting I suggest the cilantro salsa verde dressing found on page 47
45
SAUCES, SPICES & FLAVOR
NUTRITIONAL YEAST
Nutritional yeast is an inactive yeast made from glucose. Since it is inactive, it does not
grow like baking yeast, so it cannot be used as leavening. It has a nutty, cheesy flavor and
is often used to emulate cheese in vegan dishes. It’s especially healthy for vegans as it has
so many B vitamins and is fortified with B12. It also tastes amazing. I use it on top of avo-
cado toast, pasta dishes, and veggie dishes.
COCONUT AMINOS
Coconut aminos is a great soy-free swap for tamari in marinades and dipping sauces. The
sauce is made from “sap” (actually coconut-blossom nectar) from coconut palms. The sap
is fermented and then blended with sea salt. It has a salty-sweet taste with a buttery finish.
It is delicious. I use it on so many veggie and grain bowls to give them flavor.
SALSA
A clean organic salsa is a great thing to have on lockdown! You can put salsa on salads,
rice grain and veggie bowls - just about anything! It adds a great flavor. If you buy it in
the store, make sure its organic and clean (no added sugar) or try recipe on page 47
46
The key to keeping simple, fresh, plant-based foods full of flavor is knowing good sauces,
spices and toppings to put into veggie grain bowls, pasta, salad dressings, etc. To help you
add flavor to your meals, here are a few delicious sauce recipes plus a few amazing things
and spices you should always have in your pantry!
1 pint Cherry Tomatoes (quartered)

2 tablespoons Cilantro Leaves (chopped)
3 tablespoons White Onion (chopped)
1 Lime (juice from)
Sea Salt
SALSA Finely chopped Red Jalapeños (optional and as many as you
like)
Combine tomatoes, cilantro and onion together in a bowl.

Season to taste with salt and lime. Use right away or cover and
store in the fridge for up to a week (I love to make this in large
batches to have ready for salads and bowls)
1 bunch of Cilantro (chopped)

4 Scallions (chopped)
½ teaspoon Cumin
½ teaspoon Salt CILANTRO
½ cup Olive Oil
Combine all the ingredients in a small bowl and mix well. Use
SALSA
right away or cover and store in the fridge for up to a week (I
love to make this in large batches to have ready for salads and
VERDE
bowls)
47
2 ripe Avocados
1 medium ripe Tomato
GUACA- 3 tablespoons of diced Red Onions
½ Lime
MOLE 1 teaspoon Sea Salt
Put all ingredients in a bowl and mash with a fork. Serve
2 tablespoons Chickpea Miso paste (found at Whole Foods)

2 teaspoons fresh grated Ginger
1 Lime or 1 Lemon (juice and zest from) MISO
½ cup Olive Oil
Sea Salt GINGER
In a small bowl, whisk together all ingredients. Use right away or
DRESSING
cover and store in the fridge for up to a week (I love to make this
in large batches to have ready for salads and bowls)
2 cups fresh Basil

½ cup Pine Nuts
3 cloves Garlic
½ cup Olive Oil
VEGAN ¼ cup Nutritional Yeast
1 tablespoon Lemon Juice
PESTO Salt and Pepper to taste
Toast the pine nuts on the stove on medium-heat for 4 minutes.

Add all ingredients (including the pine nuts) to blender. Blend
for about 40 seconds or until smooth
48
SNACKS
THE ART OF SNACKING
Did you know that sometimes if you feel hungry, you’re actually just thirsty? Try drinking
a big glass of water or a cup of tea between meals. I highly recommend focusing on eat-
ing meals and trying to avoid snacking. There is nothing wrong with snacking but I have
provided you with all the tools you will need to eat whole, full nutritious meals. While on
this reset, try to focus on eating meals. However, if you are hungry and need more food
please listen to your body! Here are a bunch of “Your Best Body” approved snacks.
Pictured:
MARY’S GONE CRACKERS WITH ½ AN AVOCADO
49
SNACK RECIPIES
RANDOM SNACKS
• Roasted Seaweed Snacks (can be found most every market)
• Avocado on a Rice Cake. Use a plain rice cake, spread ½ an avocado and
finish with juice from a ¼ lemon, salt and pepper
• Chopped Veggies and Hummus dip. Any veggies are fine! I love Cucumber,
Radish and Carrots
• Olives dipped in Hummus
• Mary’s Gone crackers with ½ an Avocado (can be found at Whole Foods

and most every market). Simply dip cracker into avocado
MATCHA ENERGY BARS

1 cup Dates, pitted and quartered
1/2 cup Almonds
1/2 cup Cashews
1/4 cup Hemp Seeds
2 teaspoons pure Vanilla Extract
1 tablespoons Matcha Powder and additional for sprinkling
2 tablespoons Cacao Nibs
¼ cup unsweetened Coconut Flakes
Combine almonds, cashews, hemp seeds, vanilla, and 2 teaspoons of the mat-
cha powder in food processor or vitamix and pulse/blend until well-combined.
Mixture should stick together like a dough when pressed. Add cacao nibs and
pulse just enough for cacao to be dispersed throughout. Line a small baking
dish with parchment paper (so bars are easier to remove later) and add bars
to dish. Use hands or the back of a spoon to press the mixture down until it is
compact and smooth. Sprinkle coconut and additional matcha on top and press
down with back of spoon. Place dish in freezer for 1 hour then remove bars by
pulling out parchment paper. Cut into 8 bars and wrap with parchment paper
if desired. Store in fridge for up to 1 week
50
SNACK RECIPIES
CHILI ROASTED CHICKPEAS
1 can or 15 oz. Cooked Chickpeas
2 Tbsp. Olive Oil
2 tsp. Cumin
2 tsp. Garlic Powder
1 tsp. Chili Powder
Pinch of Sea Salt
Preheat oven to 400 degrees. Toss the chickpeas, spices, and olive oil together
in a bowl until well coated. Spread the chickpeas in an even layer on a baking
sheet and roast until crispy or for about 30 to 40 minutes
KALE CHIPS
1 large bunch Kale
2 teaspoons Olive Oil
1 heaping tablespoon Nutritional Yeast
1/2 teaspoon Paprika
Salt to taste
Cayenne to taste
Preheat oven to 300 degrees. Wash and dry kale. Note: It is crucial to dry ev-
ery bit of water off of the kale. If kale is moist it will steam in the oven and the
chips will turn out soggy. Massage oil, one teaspoon at a time, into every nook
and cranny of the kale. It’s important not to drown the kale in oil and to distrib-
ute the oil evenly. Mix all spices together, then sprinkle over kale. Toss until fully
combined. Spread kale onto a parchment paper-lined baking sheet. Bake for
20-25 minutes, tossing half-way through. When you take the chips out of the
oven, they may still feel slightly soft. Let them cool for 10 minutes and they’ll
crisp up
51
DETOX DRINKS
1 glass of Water
BODY
½ Lemon (juice from)
½ tablespoon Cayenne Pepper
Dash of Honey or Agave (if needed)
TONING
LEMONADE Add juice from the lemon, the cayenne pepper and sweetner
(if you need) to one glass of water
Mug of Hot Water

5 quarter size slices Turmeric Root
5 quarter size slices Ginger Root
ANTI
Empty Tea Bag INFLAMMATORY
Add the roots to the tea bag. Place in hot water, let steep for
TEA
3 - 5 minutes
2 tablespoons Extra Virgin Olive Oil

½ Lemon (juice from)
LIVER 3 cloves fresh Garlic
Chunk of Ginger
DETOX 2 cups freshly squeezed Orange Juice
Dash of Cayenne Pepper
ELIXIR
Blend all ingredients and serve. Your liver will thank you!!!
52
EATING OUT
While preparing healthy, home-cooked meals should become part of your weekly routine,
eating only at home is not a requirement for this reset. The ultimate goal is to live a healthy
lifestyle that you can sustain so it is important to learn how to eat out when when eating at
home is either not an option or desired. Going out and finding something healthy to eat is
much easier than you think with a little planning, forethought and helpful hints. Here are
some tips and ideas for how you can stick to your eating goals and enjoy your time eating out
without guilt:
BE PREPARED
I encourage you to keep close by a list of the foods you can eat to help you navigate restau-
rant menus. A list of everything you can eat is provided for you in this reset on pages 13 - 19.
.
SIDES
Your best friend while ordering off a menu are the side offerings. The sides on a menu are of-
ten whole, healthy foods and a variety of vegetables, mushrooms, broccoli, spinach, etc. You
could order one side or try ordering a variety of sides and mixing them together. You will
then have a nice variety of foods and your meal will be really fun... promise!
NO BUTTER
Steamed and no butter please! Always ask for the veggies to be steamed instead of sauteed
and always ask for olive oil instead of butter.
ASK YOUR SERVER

Your server is there for you. Do not be afraid to ask your waiter questions about what is in
your dish. Understanding what makes up a dish will enable you to take actions and make
alteration requests so that your meal aligns with your needs.
SIMPLIFY AND CUSTOMIZE

When navigating a menu look for and order the most simple items that resemble what you
want and then modify if need be. Let’s say a salad you want is on the menu but it has cheese
and bacon and comes with heavy dressing. Simply ask your waiter to hold the bacon, cheese
and dressing and add in cucumber and avocado with lemon and olive oil for dressing on the
side
53
EATING OUT
Below are my typical orders at all kinds of restaurants. I hope by providing you my go-to
meals when eating out inspires and helps you enjoy your time, experience and food when
dining out.
SUSHI
Seaweed salad
Two avocado rolls
Green tea
MEXICAN
A custom bowl with lettuce, spanish rice, light beans, guacamole and salsa
ITALIAN
A salad with olive oil and balsamic dressing (no cheese)
Gluten-free pizza crust, sauce, mushrooms, basil and garlic and vegetables you like (no
cheese)
or
Gluten-free pasta, sauce and no cheese
AMERICAN STEAKHOUSE
Mixing sides of veggies:

Mushrooms
Broccolini
Roasted brussel sprouts
Sweet potato fries
THAI
Veggie spring rolls

Vegetable curry
White rice
54
EATING OUT
YOUR FAVORITE MARKET OR GROCERY STORE
Salad bar - load it with veggies, garbanzo beans and keep the dressing simple (olive oil,
lemon, balsamic or vinegar)
Hot bar - any sides of steamed veggies, rice or roasted sweet potato
Sushi - Avocado sushi rolls are an amazing grab-and-go option and can almost always be
found premade at most markets
COFFEE SHOP /CAFE

Matcha Latte with coconut or any non-dairy milk
Avocado toast on Gluten free bread (or sourdough if GF is not an option)
Gluten free & vegan pesto pasta from a resturant in Tulum, Mexico
55
TRICKS & TIPS
Here are some tips and tricks that will help you stay on track while you are trying to eat
healthier and live a plant based, active lifestyle. You may be worried that eating healthy
takes too much time, energy and money or you may be lacking motivation. What you
should know is that all of these fears can be overcome with knowledge. Embrace these
tips and tricks and you will discover that nothing can hold you back!
Even if you have been doing things or living life a certain way for a long time doesn’t
mean you can’t begin making changes now. And, it is okay to let things evolve so give
yourself a break and don’t get frustrated if you aren’t there RIGHT now for it doesn’t
mean you won’t get there.
TIP #1
Avoid fruits after the morning. Fruits are not a good idea for dessert because they digest
very quickly and they back-up after a heavy meal. As a result, you could bloat and in the
long-term hold onto extra weight. The exceptions to this are bananas and acai which are
not digested as quickly, so can be combined more easily with other food. With that being
said, fruit is very healthy and should be a part of anyone’s diet. To keep it simple, I sug-
gest eating fruit in the morning, on an empty stomach, and to avoid fruit after the noon
hour. Fruit takes only 20 to 30 minutes to digest so you can enjoy all of the other foods
you love after the morning time.
TIP #2
Map out your week. Decide on Sunday what exactly your week looks like: what meals you
want to make, what groceries you need, when will you be able to get your movement in.
Mapping it out will not only help you grocery shop but will set you up for meal prepping
and ensure you get your daily movement in.
TIP #3
Meal prep. To make your life in the kitchen and grocery store easier, I suggest eating the
same exact meals for three days in a row. First, decide what you want to have for break-
fast, lunch and dinner. Let’s say you are going to do a banana and coconut yogurt for
breakfast, a large detox salad for lunch and a garbanzo bean truffle pasta for dinner. You
then create a grocery list for those meals and get enough groceries to make each of these
meals for three days. You know what you will have for breakfast. You can make a big
batch of salad dressing for the next three days so when lunch comes all you have to do
is put your salad items in a bowl and dress it. For dinner, cook enough noodles for three
nights, saute your mushrooms and throw it all together, keep it in the fridge and reheat it
56
TRICKS & TIPS
the following nights. Why? It helps you from making excuses! You get home from work
and the last thing you want to do is cook; well you have dinner ready in your fridge. This
way of eating really helps keep you on track, saves you time, and reduces your trips to the
grocery store.
TIP #4
Even more food prep. You can even take it to another level. Chop and store all of your
cut up veggies for your salad in multiple containers so you don’t even have to worry about
making your salad every time. Or, try planning out five days of smoothie recipes and put
each smoothie ingredient in ziplock bags so all you have to do for the next five days is
empty the zip lock into the blender. By prepping more foods now, you will thank yourself
later. I cannot say this enough - prepping will keep you on track.
TIP #5
Keep food with you at all times. If you work a nine to five, are in school all day, or have
a full day out of your house, think ahead! Keep your prepped salad with you.Same holds
true for taking a container of homemade oatmeal or cutting up and bringing veggies and
hummus or any other healthy snacks you had at home with you (these, of course, are just
a few ideas/examples.) We often make poor choices when we are over hungry and out
and about with no good restaurant options. It is these times when we make impulsive
decisions. If you have your clean food with you, it will keep you on track and even more
good news....it will also save you money!
TIP #6
Sauces and spices, please! Clean plant based food can be so much more fun and actual-
ly extremely enjoyable to eat with clean sauces and spices. I have provided pages full of
them on pages 46 - 48.
TIP # 7
Don’t stress about calories. The hope is for you to reach a fresh fit goal. Sure, when you
count calories you could reach your desired weight but you risk looking frail and missing
out on getting the nutrients you need. Instead of obsessing over calories, obsess over the
quality of the food. Here is an example: a diet soda has 0 calories while a green juice has
around 80. Which is a better choice? A drink that has 0 calories full of toxins and chemi-
cals or a green juice which is nourishing, filling and will make your gut happy and skin
57
TRICKS & TIPS
glow? Though a diet soda has the number “0”, the chemicals from the soda are not good
for your body and can even cause you to gain weight. This one example is meant to show
that you should focus on what you are eating and to not put your time and energy into
wondering what number it is.
TIP # 8
Watch your beverages. Most drinks people have throughout the day are actually bad for
you and this is where a lot of empty calories, sugar and fat sneaks in. You are at a coffee
shop and order a latte with almond milk. You think you are being healthy by choosing the
almond milk but what you don’t realize is a lot of places (especially poor quality chains)
use poor quality nut milk that has a lot of refined sugar in it. Ask your coffee shop if you
can see the dairy free milk container and check the ingredients to help you navigate! Juice
is another drink to keep an eye on for most store bought juice containers (especially the
ones that do not even need to be refrigerated) have so much sugar in them.
Obviously, not everything you drink is bad for you. Here are a few tips and drinks I sug-
gest that are “your best body” approved: Water (of course!). Hot or iced tea (green tea is
amazing for you.) Fresh, green juice (try to stick mostly with veggies and add in a piece or
two of fruit for sweetener and taste). Kombucha (check the labels and make sure they do
not add cane sugar - GT Kombucha does not use cane sugar and this is a good choice.)
Coconut water (admission...I LOVE coconut water. It is hydrating, very thirst quenching).
Matcha latte with an unsweetened nut milk or coconut milk and a dash of honey (matcha
is my personal favorite.)
As far as coffee goes, keep in mind that you do not need all the sweeteners and flavorings
added to your latte to make it taste good. Unsweetened nut or coconut milk goes a long
way in terms of taste. You could also add in some cinnamon or nutmeg. This spices up
the latte and makes it fun. If you need a sweetner, I recommend honey or stevia.
TIP # 9
Preview the Menu. When eating out, check the menu before you go. This gives you an
idea of what they have and lets you start to think about what you will order. Sometimes
it’s hard to make the right choices under pressure. Keep the list of foods you can eat with
you and remember, get creative!
TIP # 10
Plan your Movement. Schedule your workouts for the week ahead of time just like you
58
TRICKS & TIPS
would your meals. If you are working out on your own put it in your schedule and hold
yourself accountable. If you are signing up for classes, I always sign myself up ahead of
time. Why? Because you usually have a no show fee and if my alarm goes off at 5:30 am
and I don’t feel like waking up, I will because I don’t want to pay a fee. When my trainer
is waiting for me at the gym I can’t not go. And, remember, you never regret a workout
when it’s finished!! Do what it takes to get there.
59
TRICKS & TIPS
SPIRULINA POWDER
Spirulina is one of my favorite tricks & tips. Without fail, every morning after I have this
spirulina in my smoothie I get an incredible burst of energy. Spirulina is one of the richest
plant-based sources of protein and is loaded with essential vitamins and anti-aging effects.
Adding just 1 tbsp a day has me feeling leaner and more energized than ever.
What is spirulina you may be asking? Well, it’s algae powder from tropical lakes. Brace
yourselves, dried spirulina contains about 60 to 70% protein. It’s actually considered one
of the few plant-based sources of “complete protein,” meaning it contains all essential
amino acids your body needs but can’t produce on its own. It’s also a good source of cal-
cium, iron, magnesium, and vitamins A, E, and K. Like other superfoods, spirulina may
strengthen the immune system; help with digestion; balance the body’s pH; reduce in-
flammation; deliver steady energy; cellular, radiation, and free-radical protection; support
healthy joints; and improve exercise recovery time.
I couldn’t recommend enough the importance of adding this powder into your morning
routine and smoothies. Click here to purchase the spirulina powders I use and love!
60
SEVEN DAY MEAL PLAN
Are you wondering how to get started and need a little help? Let me suggest this seven
day meal plan that you can use for the first week of this reset. These are simple recipes
that I often turn to throughout the week and I have designed it so you won’t have to cook
everyday. After these seven days I encourage you to create your own meal plan for the re-
maining two weeks using more of the recipes, food lists and guides I provide in this reset.
You can do it!
DAY 1
BREAKFAST
1) Warm water with juice from ¼ a lemon
2) Tropical Bub Smoothie
1 Banana
1 cup frozen Mango
1 cup Coconut Water
3 Romaine Lettuce leaves
1/3 of a Cucumber
Place all ingredients in the blender and blend until smooth.
3) 30 minutes later - Coconut Cacao Oatmeal (serves three - make entire recipe
and store leftovers in the fridge for future breakfasts)
2 cups Gluten Free Oatmeal

4 cups Water
Drizzle of Honey or Maple Syrup
Dash of Cinnamon
Coconut Shreds
Cacao Nibs
Dash of a non-dairy Milk of your choice (I use coconut)
In a small saucepan, combine the oats and the water. Cook for 10 - 20 minutes, stiring
occasionally until desired consistency. Add in the sweetner of your choice and cinnamon.
Upon serving - scoop a scoop of oats into the bowl. Top with coconut shreds, cacao nibs
and milk of your choice. Keep cooked oats in the fridge and add toppings fresh upon
re-heating.
LUNCH
61
SEVEN DAY MEAL PLAN
...DAY 1 CONTINUES...
Lentil Salad
1 cup Lentils (you can get precooked lentils at Trader Joe’s and other grocery stores)
2 or 3 large handfuls of mixed Salad Greens of choice
1 diced Cucumber
1 handful of diced Cherry Tomatoes
½ sliced Avocado
½ Lemon
Drizzle of Olive Oil
Heat up/cook lentils by following directions on the package. Put lentils, greens, cucumber,
tomatoes and avocado in a bowl. Top the salad mix with a dressing consisting of the juice
from the lemon, olive oil, salt and pepper. If you desire a more exciting dressing, I suggest
the cilantro salsa verde dressing found on page 47
SNACK
See snacks on pages 49 - 51 and only have if you are hungry and need one.
DINNER
Chickpea Pasta (serves two - store ½ of this recipe in the fridge for lunch tomorrow)
1 Tomato (chopped)
1 Avocado (sliced)
1 Box of Chickpea Pasta
1 Lemon (squeezed)
Olive Oil
Cook the box of chickpea pasta by following directions on the package. Saute´ tomato
in a little bit of olive oil, salt and pepper over medium/high heat until soft. Put cooked
chickpea pasta in a bowl and drizzle olive oil and lemon juice on top. Salt and pepper to
taste. Top with the tomato and chopped avocado.
DAY 2
BREAKFAST
62
SEVEN DAY MEAL PLAN
2) Coconut Yogurt & Fruits
1 cup unsweetened Coconut Yogurt

1 Banana (chopped)
1 handful of Berries
(you can use/add in any fruits you would like; doesn’t have to be berries and banana)
Scoop yogurt into a bowl. Add banana and berries (or any other fruit you would like).
3) 30 minutes later - Open Faced Avocado Toast
Sprouted and/or gluten-free bread

½ Avocado
½ Lemon
1⁄4 teaspoon Sea Salt
Pepper to taste
Toast the bread. Spoon out avocado and place in small bowl. Mash with fork and add
lemon, sea salt and pepper and spread onto the toast.
LUNCH
Leftover Chickpea Pasta from last night’s dinner
SNACK
DINNER
Broccoli Grain Bowl (serves three - make entire recipe and store remaining of this
recipe in the fridge for the days to come)
2 cups Rice (brown or white)

2 cups Broccoli florets
1 cup grated Carrot
1½ cup thinly chopped Kale
2 tablespoons Sesame Oil
Coconut Aminos to taste
63
SEVEN DAY MEAL PLAN
Cook rice by following directions on the package. In a saucepan, bring water to a boil.
Add chopped broccoli and cook for three minutes or until tender. Drain. Chop kale and
grate carrot. Once rice is cooked, scoop into a bowl and add broccoli. Finish with the raw
carrot and kale. Drizzle sesame oil and coconut aminos on top and serve.
DAY 3
BREAKFAST
2) Tropical Bub Smoothie (for ingredients and instructions see Day 1)
3) 30 minutes later - Coconut Cacao Oatmeal (reheat leftovers, top with fresh
toppings)
LUNCH
Lentil Salad (for ingredients and instructions see Day 1)
SNACK
DINNER
Broccoli Grain Bowl (Leftovers from the night before)
DAY 4
BREAKFAST

2) Coconut Yogurt & Fruits (for ingredients and instructions see Day 2)
3) 30 minutes later - Open Faced Avocado Toast (see Day 2 for recipe)
LUNCH
Broccoli Grain Bowl (last of the leftovers)
64
SEVEN DAY MEAL PLAN
SNACK
DINNER
Lentil Kale Pasta (serves two - cook the whole recipe and save ½ for tomorrow)
1 package of Lentil Pasta

1 bunch of Kale
3 cloves of Garlic
¼ cup of Olive Oil
½ Lemon
Sea Salt to taste
Chili Flakes to taste (optional)
Bring a pot of water to a boil. Add the lentil pasta and cook it for a little bit less time
than the box suggests. Drain and rinse with cold water and set aside. De-stem and chop
the kale. Chop garlic into fine pieces. In a saute pan, heat up the olive oil over medium
to high heat and saute garlic for a minute. Add the kale and saute until kale has cooked
through (about three minutes). Add the pasta noodles and juice from ½ lemon. When
plated, top with sea salt, chili flakes and drizzle olive oil on top if desired.
DAY 5
BREAKFAST

2) Glowy Green Smoothie
1 Banana
1 stalk Celery
3 cups Spinach
1 cup Coconut Water
Place all ingredients in the blender and blend until smooth.
3) Coconut Cacao Oatmeal (reheat leftovers, top with fresh toppings)
65
SEVEN DAY MEAL PLAN
LUNCH
Veggie Wrap
A brown rice, gluten-free tortilla

½ Avocado
½ cup Spinach
½ chopped Tomato
½ chopped Cucumber
½ Lemon (to juice)
1 tablespoon Nutritional Yeast (optional)
1 dollop of Hummus (optional)
Organic mixed Salad Greens
Heat tortilla on a pan to soften. In a small bowl, mash avocado and add lemon, salt and
pepper (and nutritional yeast and hummus if desired). Spread avocado mix over the torti-
lla, add remaining veggies, and roll into a wrap.
Have this wrap with a side salad: organic mixed greens and light salad dressing (oil and
vinegar or oil with lemon juice)
SNACK
DINNER
Lentil Kale Pasta (leftovers from last night)
DAY 6
BREAKFAST

2) Glowy Green Smoothie
66
SEVEN DAY MEAL PLAN
LUNCH
Veggie Wrap (See Day 5 for recipe)
SNACK
DINNER
Taco’s Babay (serves two - save ½ of this recipe for tomorrow)
1 cup organic Black Beans (canned or packaged)

2 cups chopped Lettuce
1 Tomato
Handful of Cilantro
1 pack Siete Coconut Flour Tortilla (or gluten free tortilla of choice)
1 sliced Avocado or Guacamole
Cook beans by following direction on the package (heat up if canned). Heat up tortilla on
stove. Cut up lettuce, tomato and cilantro then add to heated tortilla along with the beans.
Add fresh avocado or guacamole
For Guacamole -
2 ripe Avocados
1 medium ripe Tomato
3 tbsp of diced Red Onions
½ Lime
1 tsp of Sea Salt
Put all ingredients in a bowl and mash with a fork. Serve.
DAY 7
BREAKFAST
67
SEVEN DAY MEAL PLAN
2) Tropical Bub Smoothie (for ingredients and instructions see Day 1)
LUNCH
Lentil Salad (see Day 1 for recipe)
SNACK
DINNER
Taco’s Babay (from the night before)
Open Faced Avocado Toast
68
MOVEMENT
As I have mentioned, during this 21 day reset you are to ’move’ five to six times a week.
Again, movement could mean a great hike, run or any workout class you enjoy (yoga, pi-
lates, cycling, working with a personal trainer, etc.). This reset also gives you options of
workouts you could do at home.
Melissa Wood Health has amazing workouts that are pilates/yoga inspired. You are able
to do them at home, they make you feel good and they provide results. She offers five free
days upon signing up and a subscription service with access to her workouts for only $10 a
month. I HIGHLY recommend this as an option for movement. Click here to be directed
to her website!
I also have provided you with different workout circuits (upper body, lower body, core, full
body and cardio). You are able to find these workouts on the following pages 70 - 74. I
know how looking at a written out workout can feel overwhelming so I am providing you
with a visual. Each circuit has a video demonstration showcasing the workout. They are
living on my IGTV on my instagram and will be there whenever you need them. Click
here to see them!
There are so many fun movement options but you have to be intentional and schedule
69
WORKOUT - UPPER BODY
10 Triceps Dips with knees bent on the floor - face hands forward
10 Tricep Dips with one leg up
10 Tricep Dips with switching legs
10 Tricep Dips both legs down
FLIP OVER
Stay in Pushup position the entire time -

10 Pushups
10 second high Plank hold
10 Shoulder Taps
10 Pushups
10 second Superman
10 second Swimming Arms
10 second Leg and Arm Flutter Kicks
10 second Superman hold
REPETE CIRCUIT 3 TIMES
AFTER YOU REPETE THE CIRCUIT 3 TIMES FINISH WITH THIS 5 MINUTE ARMS SERIES
(use your phone as a timer - when you see the timer get to 30 seconds go onto the next move)
Use a light set of weights, no weights or work your way up to weights.
This will burn out your arms regarless!
30 seconds straight Arm Pulse Up

30 seconds Arm Pulse Down
30 second Arm Shoulder Press
30 second Arms Together Pulse
30 second Arm straight behind body - face palms up Tricep Pulses
30 second Arm Straight Wrist Twists
30 second Forward Circles
30 second Back Circles
30 second straight Arm Tricep Pulse
70
WORKOUT - LOWER BODY
You are welcome to challange yourslef and use a booty band for any/all of this workout!
Although, it will burn with or without one!
30 Squats
10 Jumping Squats
10 Squat Pulses
10 second Squat Hold
X 2. DO THIS SECTION TWO TIMES THROUGH
10 Donkey Kicks on each leg (switch legs when you get to 10 so it will be 20 total)
10 Fire Hydrant on each leg (switch legs when you get to 10 so it will be 20 total)
10 short Pulse Donkey Kick on each leg (switch legs when you get to 10 so it will be 20 total)
10 short Pulse Fire Hydrant each leg (switch legs when you get to 10 so it will be 20 total)
X 3. DO THIS SECTION THREE TIMES THROUGH
Laying on your back -

10 second Bridge
10 one Leg Up each leg (switch legs when you get to 10 so it will be 20 total)
10 second Bridge Pulse
10 second Bridge hold and pulse knees out
10 Jumping Squats
10 alternating Jumping Lunges
10 alternating Ski Jumps
10 Burpees
Laying on your side, bottom leg bent -

30 Leg Straight Up on each leg (switch legs when you get to 30 so it will be 60 total)
30 Leg Kick Back on each leg (switch legs when you get to 30 so it will be 60 total)
30 Ankle to Knee Taps on each leg (switch legs when you get to 30 so it will be 60 total)
30 Leg Straight Up on each leg (switch legs when you get to 30 so it will be 60 total)
71
WORKOUT - CORE
WARM UP
(use your phone as a timer - when you see the timer get to 30 seconds go onto the next move)
60 second forearm Front Plank

30 second forearm Side Plank
30 second switch forearm Side Plank
30 second forearm Front Plank Side Dips
30 second forearm Front Plnk hold
CORE SERIES
10 Sit Ups
10 Pulse Ups
10 Push and Resist in table top with your hands on your quads
10 Alternating Leg Scissors (legs straight up, hands behind head)

10 raised-legs Crunch
30 alternating Bicycle
30 second Plank Hold

10 Plank Hold with legs jumping out and in
10 Plank Hold with alternating arm reaches
10 Plank Pikes
30 second Plank Hold
I recommend pairing this ab series with a treadmill series or using it to finish off an arm or
lower body workout! Alone or with another workout added this will have your abs on fire!
72
WORKOUT - FULL BODY
10 Burpees
20 High Knees
10 Squat Jumps
20 Jumping Jacks
15 Bear Crawl Forward

15 Bear Crawl Backward
15 Frog Jump Forward with Duck Waddle Back
1 min Plank
10 Shoulder Taps
(move onto forearms) 10 Plank Hip Dips
20 alternating Plank Push-Up
20 Straight Arm and Leg Superman Kicks
10 second Super Man Hold
10 second Squat Hold

10 alternating Jumping Lunges
20 High Knees
10 Pushups
60 second Mountain Climbers
For even more of a challange you could pair this workout at the end of the arm, lower body
or core workout. You could also add a treadmill series at the beginning or end of this! Alone
or with another workout added this will be killer!
73
WORKOUT - CARDIO
These two treadmill circuits are low impact, yet effective. They are simple and easy to
follow. Add in a cardio circuit after any of the other workouts provided in this book or do
them on your own. The key is to have movement in your life every day!
TREADMILL SERIES #1
Part 1: 1 minute at 3 speed, 2 minutes at 7 speed

Incline: 2
How long: Repeat for 24 minutes
Part 2: 30 seconds at 3 speed, 1 minute at 7.5 speed

Incline: 1
Part 3: Cool down at 3 speed

Incline: 2
TREADMILL SERIES #2
Part 1: 3-3.5 speed

Incline: 13.5%
Part 2 : 4-4.5 speed

Incline: 9%
Part 3: 3-3.5 speed

Incline: As high as the treadmill will go
KEY RULE - Do not hold onto the handles of treadmill! Pump your arms!
74
LASTING RESULTS
The mission and the goal of this reset is to feel inspired, empowered and transformed by
the lifestyle choices you have made during these three weeks. But don’t think of this reset
in terms of 21 days; instead commit yourself to the new lifestyle will you create. Yes, when
the three weeks come to an end you may find it enjoyable to have a drink on the week-
end or enjoy a sweet now and then. Not a problem, because the healthy habits of living
a clean lifestyle that you will develop during these three weeks will carry with you for the
rest of your life!
During this reset I have intended for you to create a healthy base and this base begins
with having healthy habits. Do you know why healthy people tend to stay healthy? It’s
because their habits are healthy. We will become what we do the majority of the time. So
it stands to reason that if you tend to live a clean lifestyle and your habits are healthy you
WILL be healthy. If what you eat the majority of the time is clean plants and you want to
indulge in a slice of cake at a friends party on a Sunday, please do! But remember your
base and get right back to your clean lifestyle after.
It is actually insane what adding more plants into your daily food choices can do to your
mental and physical state. It is also insane that adding in more plant based foods will ac-
tually crowd out the desire to have other, less healthy, foods. Your taste buds change and I
have found I don’t have a lust for the foods I once ate.
Thank you for having me on your journey! You are killing it! #STRONGISSEXY
75

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21 DAYS TO YOUR BEST BODY

• Incorporating movement into your day at least 5 days a week

• Giving yourself at least 25 minutes a day for self care

To keep you on track, I have provided you with the following:

• What you can eat and recipes

• Ideas and a guide to eating out

• A calendar for you to map out each of your three weeks

• Workouts you can do at a gym or at home

• Self care ideas

A healthy, clean food and

WEIGHT LOSS/WEIGHT MANAGEMENT

WHAT YOU CAN EAT

BREAD & BAKING

FOR THE SWEET TOOTH

HERBS AND SPICES

I HOPE YOU FOUND THIS LIST HELPFUL.

BREAD - Quinoa Flour, Rice Flour, Gluten Free Bread

DIP - Guacamole or plain Avocado, Salsa, Hummus

WARM BEVERAGE IDEAS

HOT TEA - Any Tea you desire

COFFEE - With steamed non dairy and unsweetned Milk

Tropical Coconut Yogurt Tropical Coconut Yogurt Glowy Glowy Tropical

EXAMPLE OF A ‘YOUR BEST BODY WEEK

Wake and Wake and

Place all ingredients in the blender and blend until smooth

BERRY BLISS SMOOTHIE

Place all ingredients in the blender and blend until smooth

WAKE AND SHAKE SMOOTHIE

Place all ingredients in the blender and blend until smooth

GLOWY GREEN SMOOTHIE

Place all ingredients in the blender and blend until smooth

BANANA AND COCONUT WATER

BOWL OF FRESH FRUIT

Chop all of the fruits. Place in a bowl and enjoy

OPEN-FACED AVOCADO TOAST

YOGURT WITH GRANOLA

Place yogurt and granola in a bowl and serve

KALE WITH EGG AND AVOCADO

CHIA SEED PUDDING

COCONUT CACAO OATMEAL

2 cups Gluten Free Oatmeal

WRAP WITH SHREDDED CABBAGE

1 Veggie Burger (I like the brand, Hilary’s)

SWEET POTATO SALAD

1 package of Lentil Pasta

HEALTHY SWEET POTATO FRIES

1 poached Chicken Breast

SOBA NOODLE BOWL

1 package buckwheat Soba Noodles

4 tablespoons Chickpea Miso Paste (find this at Whole Foods)

BROCCOLI GRAIN BOWL

2 cups Rice (brown or white)

1 cup organic Black Beans (canned or packaged)

FORBIDDEN RICE BOWL

2 cups Forbidden Rice

1 cup White Rice

ZUCCHINI PASTA W/ AVOCADO PESTO