30 de Anti inflammatory. ‘Breakfast: 1 or 2 scrambled eggs (fix eggs any style you'd like) 2 turkey sausage links (remove casing first) Fresh or thawed strawberries Organic decaf. Green tea. Lunch: Tuna salad wrap 1 chopped apple and few walnuts with goat mitk’s yogurt 2-3 carrots and celery sticks. ‘Snack: Small handful of mixed nuts and seeds. Sugg: almonds, cashews and sunflower seeds. Supper: Honey mustard chicken Steamed broccoli (or any veg.) Salad made with mixed organic greens, raw veggies and topped with any organic salad dressing or one of my recipes to the right. Plain, unsweetened applesauce. 30 day Tuna Salad Wrap: For every can of tuna (mercury free- packed in water) mix in one chopped hard-boiled egg, 2 T. chopped onion, and enough Omega-3 mayonnaise (Hain brand) to reach desired creaminess. Place 1/2 c. of tuna salad in center of a large leaf of organic romaine, green or red leaf lettuce. Roll up. Honey Mustard Chicken: * 4 boneless, skinless chicken breasts © “%¢. raw honey * Yc. mustard © 1 tsp. curry powder © 2T. melted butter Melt butter, add honey and seasonings. Mix together then brush onto chicken. Bake at 350 till done (about 30-40 minutes for breasts). Honey Mustard Vinaigrette Salad Dressing: * 27. olive oil 31. cider vinegar 1T. raw honey 1 tsp. Dijon mustard vatsp. salt Ya tsp. black pepper Combine all ingredients and blend. Can be done just with a fork. If dressing separates after refrigeration and thick layer forms on top, you can heat slightly in microwave and remix, or simply scoop off top layer. French dressing © 1 can unsweetened tomato soup or tomato sauce 4, minus 2 tsp. water Yc. minus 1 T olive oil ¥%6, minus 2 tsp. cider vinegar 1/3 c. raw honey Add salt, pepper and paprika to taste. Blend in blender. Makes a fairly large quantity. Store in refrigerator.30 de Breakfast: 1 or 2 fried eggs (tix eggs any style you'd like) 2 slices turkey bacon % grapefruit. Organic decaf. Green tea. Lunch: Salad made with left-over honey mustard chicken, raw veggies and topped with honey mustard vinaigrette. Raw broccoli and cauliflower dipped in Ranch dressing (see recipe to right) Bow! of cherries, fresh or thawed. Snack: Apple. Supper: Boneless Buffalo Chicken Salad. (see recipe). Carrots and celery sticks with homemade ranch dressing. Mixed berry sorbet (see recipe). Anti inflammatory, Boneless Buffalo Chicken Salad: Combine: # Tsp. salt © 12 tsp. paprika 1/2 tsp. garlic powder «U2 tsp. cayenne (red) pepper + 1/44tsp. black pepper Mix all together in a shallow dish then toss and coat 1-1/2 Ib. chicken breast cut into small strips. Refrigerate for 1 hour then coat again with remaining mixture. Cook them in butter (unsalted) in a skillet until dane - turning every so often. Toss with favorite buffalo sauce mixture. My favorite is 4 tbsp. butter and 6 thsp. Franks original Hot Sauce. If you use Frank's Wing Sauce, it already has butter in it. Stir constantly till it's all coated. Serve on salad with onion, bell peppers, tomatoes, and any other desired veggies. Top with organic Ranch dressing (recipe below). Can also serve on lettuce wraps using giant leaves of organic romaine, red leaf or green leaf. (Once you add grains back, you can serve this as a wrap in either a tortilla or flat bread). Organic, Fat free, Sugar free Ranch dressing/veggie dip: * 1 cup organic, Omega 3 mayonnaise Ys cup plain, non-fat goat yogurt va tsp. dried chives ve tsp. dried parsley vatsp., dried dill week Ya tsp. garlic powder Yatsp. onion powder 1/8 tsp. sea salt 1/8 tsp. black pepper Whisk all ingredients together and refrigerate at least % hour before serving. Serves 12. Mixed Berry Sorbet (dessert!) 2c. frozen unsweetened mixed berries (strawberry, raspberry, blueberry and blackberry) 1c. ice and 1c. cold water 1/4 c. raw honey. Whip it up in the blender till it's slushy.30 da Breakfast: 1 or 2 poached eggs (tix eggs any style you'd like) 2 slices turkey breakfast sausage Blueberries and goat yogurt Organic decaf. Green tea. Lunch: Wraps made with left: Buffalo chicken, onion, raw veggies and topped with homemade Ranch. Cucumber spears and grape tomatoes Bowl of strawberries, fresh or thawed. ‘Snack: Small handful of mixed nuts and seeds or apple. Supper: Turkey breast, baked, roasted or grilled with favorite seasonings (no salt). Steamed carrots (any veg.). Faux mashed potatoes (uses cauliflower, see recipe). Baked apples (recipe). Anti inflammatory, — Faux Mashed Potatoes (using cauliflower): Clean, chop and boil or steam one head of cauliflower - drain Put in large bow! Add 2 T. butter (unsalted) 1 c. plain, non-fat goat yogurt. Small amount of sea salt, black pepper to taste. Mash or mix with mixer till reached desired consistency. Easy Baked Apples: Using apple corer, core and slice one apple per person into 8 sections. Lay, skin-side down on baking sheet. Sprinkle with light amount of cinnamon and nutmeg (optional). Bake at 350 for 20-30 minutes depending on desired softness.30 dé Breaklast: Steak and scrambled eggs. Mixed berries (fresh or frozen) Organic decaf. Green tea. Lunch: Left-over turkey breast, steamed veggies and faux mashed potatoes from Day 3. Apple. Snack: Celery sticks spread with almond butter. Supper: Chicken Primavera (see recipe) Green beans (see sugg. Prep.) Salad made with mixed ‘organic greens, raw veggies and topped with any approved dressing. Plain, unsweetened applesauce. Anti inflammatory, Chicken Primavera: * 4-6 boneless, skinless chicken breasts (whole or cut) © 1T. olive oil © 114.5-oz can Italian style diced tomatoes, drained 115-02 can tomato sauce (salt free) % ¢. Sliced fresh mushrooms (or frozen fresh) 116 oz. bag frozen Italian blend vegetables (or | use green beans, onion and mixed peppers frozen mix due to personal prefer- ence — NO CORN nor Lima beans) 1T. chopped basil Italian seasoning to taste Cook chicken in skillet in 1 T melted butter. Set aside and keep warm. In skillet over medium-high heat, combine oil, tomatoes and sauce. Bring to a boil, stirring frequently. Stir in mushrooms and veggies and continue cooking for 5 minutes, stirring frequently. Reduce heat. Stir in seasonings and add chicken. Cook enough to warm chicken to desired temp. Suggested green bean preparation: Place % c. per person frozen green beans into small sauce pan. Add 2 T. sliced/chopped onion. Season with garlic powder, black pepper and sea salt. Add enough water to cover half of the beans. Bring to a boil, reduce to simmer about 5 minutes.2 eae dey — Breakfast: 2 egg omelet made with ground turkey sausage, mushrooms, onion, bell peppers, and goat cheese. Fresh or thawed strawberries. Organic decaf. Green tea. Lunch: Egg salad wrap Leftover veggies from the primavera, or raw veggies such as various colored bell peppers, tomatoes, or carrots. Raspberries and/or blackberries. ‘Snack: Small handful of mixed nuts and seeds. Sugg: almonds, cashews and sunflower seeds. ‘Supp ian Turkey Sausage Soup (see recipe) Celery and carrot sticks or other raw veggies. Approved fruit of choice. Italian Turke' sauenae’ e Sn 1% Ib. Italian turkey sausage, (recipe below) OR Halian Seasoned ground turkey 2 cloves minced garlic (or 1/4 tsp. minced) 2 large onions chopped © 1- 2807 can Italian style tomatoes (I crush them up really well with my CLEAN hands! - or buy already diced. If you like big chunks, go for the whole) * 3-140z cans chicken broth 1% cups beef broth with 2 T. balsamic vinegar for sweetness va tsp. crumbled dry basil leaves (or more to taste) 3 TBSP chopped fresh parsley (or less dry if you don’t have fresh) * 1 med zucchini sliced 1” thick (Icut it in quarters) Brown lightly and drain the ground turkey sausage without chopping it up too Add garlic & onion, sauté until translucent. Add tomatoes with broths, & basil, simmer for 30 minutes. Add remaining ingredients cover and simmer 25 minutes or until it cooks down a bit to desired consistency. (Once off diet, replace beef broth with a dry red wine, add bow-tie pasta to this and top with parmesan cheese. One of our family favorites!) Italian Turkey Sausag 1 Ib. ground turkey 2 tsp. garlic powder 1% tsp. black pepper 1 va tsp. sea salt 2 tsp. Italian seasoning Ye tsp. red pepper flakes © 1 tsp. sugar. Mix seasonings together then mix by hand into ground turkey. Cover or put in plastic bag and refrigerate overnight. (I've done this with only refrigerating a couple hours and it’s fine)30 dé Breakfast: 1 or 2 scrambled eggs. (tix eggs any style you'd like) 2 turkey sausage links (remove casing first) Ye grapefruit Organic decaf. Green tea. Lunch: Left-over soup from Day 5. Raw broccoli and cauliflower dipped in Ranch dressing. Bowl of cherries, fresh or thawed. Snack: Apple. Supper: Mushroom Pepper Steak (see recipe) Roasted veggies (see recipe) Salad, Mixed berry sorbet (see recipe). Anti inflammatory, Mushroom Pepper Steal * One boneless, lean sirloin steak (about 1 Ib and % in. thick) 1 tsp. coarse ground pepper 2 tsp. butter 1c. beef broth 1-1/2 c. sliced fresh mushrooms (or frozen fresh) * % med. Onion sliced and cut into strips © 1. julienned green pepper © 1c. julienned red pepper * 1/8 tsp. minced garlic Rub steak with pepper, then cut steak into strips. Melt butter in skillet and sauté minced garlic for one minute. Brown steak (about 4 minutes or till pink just gone). Remove beef and keep warm. Stir fry peppers in additional 1 tsp. butter 1 minutes. Add mushrooms and stir-fry 2 minutes longer or until peppers are crisp-tender. Stir in broth, bring to a boil and cook and stir for 2 minutes. Return beef to skillet, add onion and cook for 2 minutes. Can add onion earlier if desire them not as crisp. Roasted Veggies: © 2medium carrots, julienned % Ib. fresh asparagus, trimmed and halved ¥ large green pepper, julienned Ye med. Red pepper, julienned ¥ medium red onion, sliced and separated into rings 2%. fresh cauliflowerets (tops) 2 v6. fresh broccoli florets 1 medium zucchini, sliced thick and quartered 2T olive oil 1% T lemon juice Yetsp. Minced garlic 1% tsp. rosemary vatsp. sea salt vatsp. pepper In large bowl, combine veggies. In small bow! whisk oil, lemon juice and seasons until blended. Drizzle liquid over veggies and toss to coat. Transfer to lightly sprayed jelly roll pan (15 x 10). Bake uncovered at 400 for 20-25 minutes or until tender. Stir occasionally.Breakfast: 1 or 2 fried eggs (tix eggs any style you'd like) 2 slices turkey bacon. Blueberries and goat yogurt Organic decaf. Green tea. Lunch: Chef salad made with turkey chunks (make sure nitrate free if possible), raw veggies of choice, hard-boiled egg, goat cheese, grape tomatoes, appraved dressing of choice. Approved fruit of choice. ‘Snack: Small handful of mixed nuts and seeds or apple. Supper: Grilled cod (or cold-water, wild caught fish of choice) Steamed broccali (any veg.) or left-over roasted veggies from Day 6. Salad. Plain, unsweetened applesauce. Breakiast: Steak and scrambled eggs. Mixed berries (fresh or frozen) Organic decaf. Green tea. Lunch: Chicken and berry salad with Strawberry Vinaigrette (see recipes). Additional raw veg. Snack: Celery sticks spread with almond butter. Supper: Turkey Chops (see recipe) Steamed carrots. Salad. Approved fruit of choice. 2 ‘0 Aa day meal plan Suggestion for Cod pre, ante Thaw cod in cold water bath. Place each fillet between two paper plates and press to squ out extra water. Sprinkle with lemon pepper. Grill on George Foreman type grill for 8 minutes till flaky OR broil 4-5 inches from broiler in oven. Chicken and Berry salad with strawberry vinaigrette: Canned chicken breast or grilled skinless chicken breast cut into strips. Sliced strawberries, sliced (about 2-3 per serving) Fresh or thawed frozen blueberries (about % cup per serving) Chopped apple (about ¥ per serving) Organic salad mixture of favorite leaf lettuces. Slivered almonds (optional) Toss together and top with Strawberry Vinaigrette (see recipe below). Strawherry Vinaigrette Dressing: * \c. olive oil * ‘ce. sliced strawberries © 1 tsp. mustard 4 tsp. cider vinegar 2% tsp. raw honey 2-3 T unsweetened apple juice Salt and pepper to taste Puree strawberries, add all ingredients except for ail. Blend. Add olive ail, blend until creamy. Taste and adjust seasonings to desire. Grilled Turkey Chops: © 4 (or desired quantity) skinless, turkey breast cutlets Ya tsp. sea salt va tsp. garlic powder tsp. black pepper Yo tsp. rosemary. Combine seasonings and sprinkle on both ‘sides of cutlets. Grill on medium heat, turning once. On my George Foreman, it takes about 5 minutes on each side.2 ea dey — Breaklast: 1 or 2 poached eggs (fix eggs any style you'd like) 2 slices turkey breakfast sausage Fresh or thawed strawberries Organic decaf. Green tea. Lunch: Chicken salad wrap Using Tuna salad recipe and substituting canned or grilled chicken breast. Raw veggies such as various colored bell peppers, tomatoes, or carrots. Raspberries and/or blackberries. Snack: Small handful of mixed nuts and seeds. Supper: Chicken Taco Salad (see recipe) Green beans. Approved fruit of choice. Picante Sauce/Salsa (similar to Pace Picante’ Sauce): * 1 small can tomato paste 446. water Mix together till well blended to make tomato puree. Yc. +11 white vinegar 4-1/2 ¢. chopped onion 5-10 jalapeno peppers, chopped fine (gly. depends on how hot you want it!!) 2 vtsp. sea salt 2 vtsp. minced garlic 5 ve. water. chicken ten saad * 1 |b. skinless, boneless chicken breasts, chopped, cooked and seasoned with Taco ‘seasoning (recipe below). Mixed organic lettuces Chopped onion, Chopped grape tomatoes Black olives (sliced) Goat cheese (optional) Top lettuce with chicken (can use beef as well), onion, tomato, olives and for dressing try any sugar-free salsa or picante ‘sauce (homemade recipe below as well). ALTERNATIVE ~ Chicken taco lettuce wraps: Prepare everything as above, however instead of mixed lettuces, use giant leaves of favorite organic Romaine, red leaf, or green lettuce - or cabbage leaves. Fill center of leaves with meat, toppings and salsa. Roll up and serve. Taco seasoning for 1 Ib. chicken breast or lean beef: © (tsp. cumin © 1 tsp. garlic powder * 1 tsp. chili powder © vtsp. salt Mix all spices together and store tightly ‘sealed until ready to use. Brown meat, add spices and ¥4-1/2 cup water, stir and let ‘simmer till liquid reduced. Mix all ingredients together in large sauce pan. Bring to a boil then simmer until desired thickness is reached. Note: If using fresh tomatoes, check on-line for a recipe for tomato puree and make amount to equal 4 Ys - 5 cups of puree. This will allow for chunkier tomatoes if desired.30 day Anti inflammatory meal plan Chicken Marsala: Breaklast: 2 egg omelet. * Ghoneless, skinless chicken breasts grapefruit. Organic decaf. Green tea. * 1c. fat-free, sugar free, Italian salad dressing (see below) 1 tsp. Italian seasoning Ya tsp. garlic powder vatsp. paprika Ys tsp. pepper 2T. butter Yee. reduced sodium chicken broth 3T. unsweetened apple juice mixed w/5 T Supper: Chicken Marsala (see add.t chicken broth recipe) Steamed mixed veggies 1 Ib. sliced fresh (or frozen) mushrooms Salad. Mixed berry sorbet. vec. parsley Flatten chicken to ¥ inch thickness. Put in large zip-lock bag, add salad dressing. Refrigerate 8 hrs or overnight. Turn to coat. Lunch: Chicken Taco lettuce wraps with left-over chicken taco meat from Day 9. Raw veggies of choice. Bow! of cherries, fresh or thawed. Snack: Apple. Breakfast: 1 or 2 scrambled eggs (fix Discard marinade. Combine tal. seasoning, eggs any style you'd like). 2 turkey garlic, paprika and pepper then sprinkle sausage links (remove casing first). over both sides of chicken. Cook in melted Blueberries and goat yogurt butter in skillet 2 minutes on each side or Organic decaf. Green tea. just until browned. Transfer to 9x13 glass baking dish. Gradually add broth and apple Lunch: Left over Marsala from Day juice/broth mixture to skillet, stirring to loosen browned bits. Bring to a boil, cook and stir for 2 minutes. Add mushrooms and cook till heated thru. Pour over chicken mixture and sprinkle with Parsley. Bake, uncovered at 350 for 25-30 minutes or until done. Fat-free, sugar-free, Italian Salad Dressing/Marinade: 10.Small salad or raw veggies. Appraved fruit of choice. ‘Snack: Small handful of mixed nuts and seeds or apple. Supper: Jalapeno French Dip (see recipe). Raw veggies such as bell peppers, celery and carrots * ‘%c. extra virgin olive oil Salad. Baked apples. © “4c. cider vinegar © 1Traw honey * 1/8 tsp. minced garlic © 37. lemon juice © ‘tsp. sea salt © (tsp. basil © Makes 1 cup. Jalapeno French Dip: © 1 boneless beef sirloin tip roast about Mix water w/dressing mix and jalapenos. © 3b. cutin half Cut roast in half, put in slow cooker and © 1/2 cup water cover with liquid. Cook on low 4-6 hours * 1 envelope Italian salad dressing mix until meat is tender. Shred w/fork and serve. 1 can (4 02) diced jalapeno peppers, drained (mare or less to taste)Breakfast: 1 or 2 fried eggs (tix eggs any style you'd like) 2 slices turkey bacon. Mixed berries (fresh or frozen). Organic decaf. Green tea. Lunch: Left-over French Dip Raw veggies of choice. Apple. Snack: Celery sticks spread with almond butter. ‘hicken Parmigiana (see feamed broccoli Salad. Approved fruit of choice. Breakfast: 1 or 2 poached eggs (fix eggs any style you'd like) 2 slices turkey breakfast sausage Fresh or thawed strawberries. Organic decaf. Green tea. Lunch: Tuna salad wrap.Raw veggies such as various colored bell peppers, tomatoes, or carrots. Raspberries and/or blackberries. ‘Snack: Small handful of mixed nuts and seeds. Supper: Halian Grilled Chicken (see recipe). Steamed Asparagus Salad. Approved fruit of choice. 4 boneless, skinless chicken breasts 16-02 can tomato paste % 6. water sp. garlic powder 1T parsley flakes 1 tsp. sea salt Ya tsp. pepper Ya tsp. Italian Seasoning Ys tsp. oregano ‘a tsp. crushed red pepper flakes Mix tomato paste, water and seasonings in small sauce pan. Bring to a boil, stirring constantly. Place chicken breasts in Pyrex dish. Pour sauce over chicken and bake uncovered at 400 for 30 minutes or until juices run clear. If desired, top with goat cheese and bake additional 5 minutes to melt cheese. Italian Grilled Chicken: * 4(4.0z.) boneless, skinless breast + ‘tsp. garlic powder * ‘tsp. onion powder + 1 tsp. Italian seasoning * 1/8 tsp. crushed red pepper. Combine seasonings in small bow! then rub mixture onto chicken breasts. Grill over medium heat as desired (| do mine on the George Foreman grill about 4 minutes each side — takes 6-8 minutes per side on outdoor grill).30 de Breakfast: Steak and eggs ¥ grapefruit. Organic decaf. Green tea. Lunch: Left-over Chicken Parmigiana from Day 12. Left over steamed veggies or raw veggies of choice. Bow! of cherries, fresh or thawed. Snack: Apple. Supper: Grilled or broiled Salmon (or other choice of fish). Steamed mixed veggies. Salad. Mixed berry sorbet. Breakfast: 1 or 2 scrambled eggs (fix eggs any style you'd like) 2 turkey sausage links (remove casing first) Blueberries and goat yogurt Organic decaf. Green tea. Lunch: Beef, Chicken or Turkey hot dogs (NO PORK) prepared as desired. Small salad or raw veggies. Approved fruit of choice. ‘Snack: Small handful of mixed nuts and seeds or apple. Supper: Sun-dried Tomato Basil Chicken kebobs (see recipe) Salad. Approved Fruit of Choice. Anti inflammatory, Sundried-Tomato Basil Chicken ke-bob: * Ghoneless skinless chicken breasts, cut into 1 inch chunks or larger (your pref) * large onion, chopped into fairly large chunks * Various colored bell peppers equivalent to 2 whole peppers, chopped 8 oz. fresh mushrooms chopped into small chunks (I use my apple corer} * 1c. grape tomatoes ( cut in half if too large). Combine all ingredients excent tomatoes in a large zip-lock bag. Coat with Sun-dried Tomato Vinaigrette marinade (recipe below) and refrigerate at least two hours, turning at least once. Put on skewers, adding tomato and grill OR (this is what | do, saves the hassle of putting on skewers). Empty mixture from bag into skillet and cook over medium-high heat until chicken is fully cooked. Stir in tomatoes. Transfer to 9x13 glass Pyrex dish and broil in oven for 3 minutes. Stir (turning chicken and veggies) and broil additional 3 minutes. This gets the edges a little “crispy” as if grilled, but chicken and veges remain tender and juicy inside. Sun-dried Tomato Basil Vinaigrette (for kebob marinade): + 1 small red bell pepper * 2 plum or large grape tomatoes coarsely chopped 1 small onion, chopped (about 1 cup) 3 T. chopped basil 2 large garlic cloves, peeled (or v4 tsp. minced) Ye sp. crushed dried red pepper flakes 1 8-ounce jar oil packed (olive oil) sun-dried tomatoes, drained and cut into strips (or dried and re-hydrated) 4c. water 3 cider vinegar 2 T raw honey (organic) 3 T lemon juice * 1/8. olive oll Hold bell pepper under hot water until skin is easy o pee af. Peal, seed andl chop coarsely. Combine pepper and next five ingredients in food processor or blender. Blend till almost smooth. Transfer to medium bowl. Mix tomatoes, water, vinegar, honey and lemon juice in processor or blender. Add oil while machine running and blend til almost smooth. Whisk tomato mixture into pepper mixture.30 day Anti inflammatory, — meal plan Suggested Hamburger Preparation: Breakfast: 1 or 2 fried eggs (tix eggs Lean ground heef or ground chuck formed any style you'd like) 2 slices turkey into 4 ounce patties. Rub with pepper, bacon. Mixed berries (fresh or garlic powder, onion powder and minced frozen). Organic decaf. Green tea. onion. Grill on George Foreman type grill or outdoor grill to desired doneness. Serve Lunch: Left-over kebobs with desired condiments. ae raw vepgles of choice. Chicken w/Mushroom and Onion Au Jou: + Gboneless skinless chicken breast © 1 Tbsp. butter, unsalted * 1/2 Ib. sliced fresh or frozen mushrooms + 1/2 medium onion sliced and separated into rings 1 Thsp. butter (additional) 1/4 cup chicken broth 4/2 tsp. or less sea salt 1/8 tsp. pepper Snack: Celery sticks spread with almond butter. Supper: Grilled hamburgers as you prefer.....no buns!! Green beans Salad. Approved fruit of choice. Breakfast: 1 or 2 poached eggs (fix eggs any style you'd like). 2 slices turkey breakfast sausage. Fresh or thawed strawberries. Organic decaf. Green tea. Cook chicken in butter over med. heat, covered for 5-6 min. each side or until juices run clear. Remove and keep warm. In same skillet, melt remaining butter and ‘saute’ onion and mushrooms till tender. Stir in broth, salt and pepper and bring to a boil. Add chicken back to simmer 2 minutes as needed. Serve. Lunch: Egg salad wrap. Raw veggies ‘such as various colored bell peppers, tomatoes, or carrots. Raspberries and/or blackberries. ‘Snack: Small handful of mixed nuts and seeds. Supper: Chicken and Mushrooms (see recipe). Steamed Carrots Salad. Plain, unsweetened applesauce.Breakfast: 2 egg omelet ¥ grapefruit. Organic decaf. Green tea. Lunch: Left-over Chicken and Mushroom from Day 17. Left over steamed veggies or raw veggies of choice. Bowl of cherries, fresh or thawed. Snack: Apple. Supper: Baked or slow-cooker check legfthigh quarters. Steamed veggies of choice. Salad. Mixed berry sorbet or approved fruit of choice. Breaklast: 1 or 2 scrambled eggs (tix eggs any style you'd like) 2 turkey sausage links (remove casing first) Blueberries and goat yogurt Organic decaf. Green tea. Lunch: Chef salad using canned chicken or chunk turkey and raw veggies OR Chicken and Berry salad with Strawberry vinaigrette. Additional raw veggies if desired. Approved fruit of choice. Shack: Small handful of mixed nuts and seeds of apple. Supper: Steak fajitas (see recipe) Salad, Approved Fruit of Choice. Slow-cooker or baked chicken le h quarte 4 (or more) skinned and defatted as much as possible, chicken leg/thigh quarters. Sprinkle with Poultry seasoning, garlic powder, black pepper, and onion powder. Cook in slow cooker according to slow cooker recommendations (I have two and they vary significantly in cooking time) OR bake in oven at 350 for one hour. NOTE: Can also use same seasoning on chicken breasts and grill if you don't want dark meat. Grill on George Foreman type grill for 4-5 minutes per side. Don't over- cook, keep juicy! Slow cooker Steak Faji * Jeach medium green, red and yellow bell peppers cut into strips 1 sweet onion cut into % strips 2 tb. boneless, lean beet sirloin steaks cut into strips 4c. water 2. beef broth 1T. lime juice 1 tsp. cumin 1 tsp. chili powder ve tsp sea salt vatsp. garlic powder ¥ tsp pepper ve tsp. cayenne or red pepper Place peppers and onion in 5 qt. slow cooker. Top with beef. Combine remaining ingredients and pour over meat. Cover and cook on low 6-9 hours or until tender. Can eat as a single dish or serve on giant leaves of fresh lettuces, wrapped up OR serve on mixed lettuces as a salad. Top with sugar free salsa.30 de Breaklast: 1 or 2 scrambled eggs (fix eggs any style you'd like). 2 turkey sausage links (remove casing first) Mixed berries (fresh or frozen) Organic decaf. Green tea. Lunch: Beef Fajita lettuce wraps made with left=over fajita fixin’s from Day 19. Raw veggies of choice. Apple. Snack: Celery sticks spread with almond butter Supper: Grilled fish choice, Steamed broccoli, Salad. Approved fruit of choice. Breakfast: Omelet or scrambled eggs with left over fajita meat topped with Salsa. Fresh or thawed strawberries. Organic decaf. Green tea. Lunch: Chicken salad wrap Raw veggies such as various colored bell peppers, tomatoes, or carrots. Raspberries and/or blackberries. ‘Snack: Small handful of mixed nuts and seeds. Supper: Cabbage and Turkey Keilbasa (see recipe) Steamed mixed veggies or Roasted Veggies Salad. Plain, unsweetened applesauce. Anti inflammatory, Cabbage and Turkey Kielbasa: * One package turkey kielbasa (or smoked turkey sausage) * head cabbage chopped coarsely © Black pepper to taste Slice kielbasa in half length-wise and then into % inch segments. Cook enough to heat and brown very lightly in skillet. Remove from skillet and keep warm. Wash and drain slightly chopped cabbage and put in skillet immediately so that a little water is includ- ed. Pepper lightly. Cover skillet and simmer/steam for about 15 minutes until cabbage is cooked but still crisp. Add kielbasa back to skillet, stir and add additional pepper if desired.vs Choose your favorite dishes from the first 3 weeks or come up with some of your own. Make sure you have fish at least once a week and try to limit lean red meat to once per week. If you don’t have time to plan, Just repeat Days 1 thru 7. slowly add whole grains, starches and sugars track to your diet. Keep sugars at a minimum.