All Day Energy Diet

T h e
w i t h Y u r i E l k a i m
The first thing you should know about
the
“All-Day Energy Diet”
… IT’S ALL ABOUT EATING!

So many other diet plans are about restrictions. They’re about what not to eat.
They’re about feeling hungry, and fighting cravings, and counting down the
minutes to the next meal.
NOT THIS PLAN.

With the “All-Day Energy Diet”, food isn’t something You’re going to eat fudgy chocolate, berry crispy,
to stop thinking about. It’s something to take in. It and homecooked pizza. You’re going to make
is the healing life-source that will bring back your meals so good, you can share them with your
energy, your youth, your zest for life. kids. And your neighbors. And your picky-eating
spouse. You’re going to love what you’re eating.
Over the next 30 days, you’ll be introduced to 120
different recipes. Make them all. Eat them, enjoy And mostly, you’re going to love the way you look
them. Learn what you love, discover new flavors. and feel.
See what a difference it makes when you EAT.
Let’s Get Cooking,
No more restrictions. No more starving yourself to
get thin. You’re about to revive yourself with food.
3
WEEK 1 7 WEEK 2 41 WEEK 3 75
DAY 1 DAY 8 DAY 15
The Green Machine 8 Green Pina 42 Swiss Antioxidant 76
Nori Wraps 9 Mini Paleo Fritattas 44 Raw Zucchini Pasta with Pesto 77
Zucchini Pasta with Marinara Sauce 10 Savory Quinoa Salad 45 Apple Almond Butter Bites 78
Raw Chocolate 11 Paleo Chocolate Chip Cookies 46 Roasted Sweet Beet Pizza 79
DAY 2 DAY 9 DAY 16

Simple Greens 12 Warm Cinnamon Pecan Oatmeal 47 Undercover Greens 80
Blueberry Morning 13 Strawberry Avocado Citrus Salad 48 Sunny Avocado Boat 81
Broccoli-Kale Soup 14 Hummus Cucumber Boats 49 Honey Sesame Snack Almonds 82
Tangy Coco Spinach 15 Sesame Citrus Kale Salad with Chicken 50 Happy Brain Halibut
with Pesto Cream Sauce 84
DAY 3 DAY 10
Fiber Starter 16 Green Chia 52 DAY 17
The Whole Enchilada Salad 17 Veggie Soup 53 Berry Almighty 86
Guacamole 18 Anytime Casserole 54 Superfood Salad 87
Curry Kale Salad 19 Blueberry Gelato 56 Banana Whip 88
No-Noodle Chicken Chow Mein 89
DAY 4 DAY 11
Green Fiesta 20 Creamy Green Pear 57 DAY 18
Sprout Salad 21 Collard Hummus Wraps 58 The Incredible High-Fat, Low-Carb,
Salmon, Asparagus, and Dill Salad 22 Mediterranean Mushroom-Zucchini Boats 59 Nutrient-Dense, Chewable Smoothie 90
Hemp Balls 23 Choco-tentment Mousse 60 Berry Spinach Salad
with Raspberry Poppyseed Dressing 92
DAY 5 DAY 12 Pomegranate Pepita Salad with Salmon 94
The Incredible Hulk 24 Healthy Huevos Rancheros 61 Berries & Cream 96
Garlic and Spinach Soup 25 No-Cook Ginger-Carrot Soup 62
Baba Ghanouj 26 Elvis Ice Cream 63 DAY 19
Quinoa Veggie Bowl 28 Pan-Seared Salmon over Tri-Color Salad Cool Green Apple 97
with Dijon Dressing 64 Tuna Salad Boats 98
DAY 6 Goji Berry Bark 99
Morning Millet 30 DAY 13 Massaged Dinosaur Kale, Frisee
Blue Chia 32 Orange Green Cinnamon 66 and Raspberry Salad 100
Sweetly Romaine 33 Coconut-Spiced Sweet Potato 67
Vegan Veggie Sushi 34 Almond Butter Satay Chicken 68 DAY 20
Apple Celery Salad 69 Chia Pumpkin Breakfast Pudding 102
DAY 7 Broccoli-Orange Salad 103
Creamy, Zingy, Limy Smoothie 36 DAY 14 Green And Lean Smoothie 104
Quinoa Salad 37 Simple Blueberry Smoothie Bowl 70 Mushroom Pizza 105
Strawberry-Avocado Salad 38 Coconut Shrimp Soup 71
Chickpea and Kale Bowl 39 Salmon Teriyaki with Cauliflower Rice 72 DAY 21
Very Berry Lemonade 73 Ginger Colada 106
Savory Salad Bowl 107
Kiwi Coconut Parfaits 108
Ahi Tuna Tacos 109
4
WEEK 4 111
DAY 22
Creamy Blueberries
and Greens Smoothie 112
Fresh Tomato Soup 113
Stuffed Spaghetti Squash 114
Raw Berry Crisp 116
DAY 23
Liquid Salad 117
Quick Cauliflower Fried Rice 118
Peach & Tomato Chicken 119
Seed Tea 120
DAY 24
Blueberry Morning 121
Sweet Pea & Avocado Salad 122
Vanilla Moo 123
Power Potato 124
DAY 25
Sweet Green Almond 126
Delish Detox Salad 127
Homemade Cookie Dough Bars 128
Sticky Sesame Salmon 129
DAY 26
Live Granola 130
Chinese Chop Salad 131
DIY Fruit Gummies 132
Ahi Mango Salad 133
DAY 27
Green, Mean & Lean 134
Creamy Garlic Broccoli 135
Cinnamon Apples 136
Korean Tacos 137
DAY 28
Caveman Berry Bowl 138
Berry Arugula Avocado 139
Brain Boosting BBQ Chicken Salad 140
Chia Goji Pudding 142
DAY 29
Zesty Greens 143
Nut Butter Nori Wraps 144
Choco Banana Whip 145
Mediterranean Spaghetti Squash 146
DAY 30
Tropical Healer 147
Raw Avocado Soup 148
Snacky Cinnabowl 149
Fresh Salmon-Asparagus Packs 150
5
6
Week 1
7
DAY 1
Breakfast
THE GREEN MACHINE
Makes 2–3 servings
INGREDIENTS
•• 1 head kale, Swiss chard, or dark lettuce
•• 1 banana
•• 1 apple
•• 1 pear
•• Juice of 1 lime
•• 2 tablespoons hemp seeds
DIRECTIONS
1.
Add all ingredients to your blender along with
2 cups of water.
2.
Blend and enjoy
Based on 2 Servings
Calories Total Fat Sat Fat Total Carb Fiber Sugars Protein
200 5g 1g 40g 7g 24g 4g
8
Lunch
NORI WRAPS
Makes 2 servings
INGREDIENTS DIRECTIONS
1.
•• 4 sheets nori Lay out 1 sheet of nori, moisten with a sprinkle
•• 1 avocado, thinly sliced of water, and place within it a desired amount
of each ingredient.
•• 1 mango, thinly sliced
2.
•• 1 handful alfalfa or pea sprouts Roll up the nori (with ingredients inside) into
a wrap and enjoy.
•• ¼ cucumber, thinly sliced
3.
Repeat with the remaining ingredients.
Based on 2 Servings
244 15g 2g 28g 9g 16g 6g
9
Dinner
ZUCCHINI PASTA WITH MARINARA SAUCE
Makes 2 servings
INGREDIENTS
•• 1 zucchini, skin removed
•• 2 cloves garlic, diced
•• 1 cup sun-dried tomatoes, soaked
•• 3 cups chopped tomatoes
•• 2 dates, pitted and soaked
•• ¼ red onion, diced
•• 2 tablespoons olive oil
•• ½ handful parsley, chopped
•• ½ handful basil
•• ⅓ cup olives, pitted (optional)
•• Pinch of sea salt or kelp/dulse flakes
DIRECTIONS
1.
Using a vegetable peeler or spiralizer, shave the
zucchini down to paper-thin noodles.
2.
In a food processor, pulse all other ingredients
until smooth to create the marinara sauce.
3.
Place the zucchini noodles on a plate, top with
the marinara sauce, and serve.
Based on 2 Servings
417 19g 3g 63 12g 46g 9g
10
Dessert
RAW CHOCOLATE
Makes six to eight 2 × 2 squares
1.
•• ½ cup cacao nibs Put everything in a food processor and blend
•• ½ cup cacao powder until thick.
2.
•• ¾ cup raw cashews Remove the blend from the food processor and
•• 1 tablespoon coconut butter shape into squares.
3.
•• ¼ cup agave nectar or honey Store the chocolate squares in the freezer
•• 1 teaspoon vanilla before serving.
Based on 8 squares
Calories Total Fat Sat Fat Total Carb Fiber Sugars Cholesterol Sodium Protein
151 9g 2g 16g 2g 8g 0mg 165mg 3g
11
DAY 2
Breakfast
SIMPLE GREENS
Makes 2 servings
1.
•• 1 pear Run all ingredients through a juicer, serve,
•• 6 to 8 kale or Swiss chard leaves and enjoy!
•• ½ lemon
•• 1-inch piece of ginger
Based on 2 Servings
72 0g 0g 18g 4g 9g 2g
12
Lunch
BLUEBERRY MORNING
Makes 1 serving
1.
•• ½ cup fresh blueberries Combine the first five ingredients in a bowl,
•• 2 tablespoons chopped walnuts pour almond milk over the top, and enjoy.

•• 2 tablespoons shredded unsweetened coconut
•• 1 tablespoon ground flaxseed
•• 1 to 2 cups almond milk
Based on 1 Serving
586 36g 11g 46g 8g 33g 27g
13
Dinner
BROCCOLI-KALE SOUP
Makes 4 servings
INGREDIENTS
•• 4 cloves garlic, diced
•• 1 onion, diced
•• 1 carrot, diced
•• 2 celery stalks, diced
•• 2 heads broccoli
•• 1 bunch kale, stemmed
•• 4 cups of vegetable broth
DIRECTIONS
1.
In a large pot, sauté the garlic, onion, carrot,
and celery until lightly browned.
2.
Add the broccoli and kale.
3.
Pour in 4 cups of boiling vegetable broth
and cover. Simmer for 45 minutes or until
the vegetables are soft. Puree all ingredients
in a blender, then serve and enjoy!
Based on 4 Servings
197 4g 1g 34g 6g 7g 8g
14
Dessert
TANGY COCO SPINACH
INGREDIENTS
•• 2 big handfuls spinach
•• 1 banana
•• ½ cup strawberries
•• 1 to 2 stalks celery
•• Juice of ½ lime
•• 1 young coconut (water and meat)
DIRECTIONS
1.
Grate ginger into a small bowl or container, then
squeeze grated ginger so that its juice can easily
be poured into your blender.
2.
Add all ingredients to the blender.
Add 1 cup water, blend, and enjoy.
Based on 2 Servings
225 13g 12g 28g 7g 14g 3g
15
DAY 3
Breakfast
FIBER STARTER
Makes 1 serving
INGREDIENTS
•• ½ cup berries or chopped apple
•• 2 tablespoons chia seeds
•• 2 tablespoons sunflower seeds
•• 1 tablespoon ground flax seeds
•• 2 cups almond milk
DIRECTIONS
1.
Combine the first five ingredients in a bowl.
Pour almond milk over the top. Let the bowl sit
for 2 to 3 minutes before serving to allow the
chia seeds to absorb the liquid and expand.
Based on 1 Serving
521 32g 8g 35g 6g 25g 27g
16
Lunch
THE WHOLE ENCHILADA SALAD
Makes 2 servings
INGREDIENTS
•• 1 head lettuce or mixed greens
•• 1 tomato, chopped
•• 1 avocado, cubed
•• 1 orange or yellow sweet pepper, chopped
•• ¼ large cucumber, peeled and sliced
•• ¼ cup olives, pitted
•• ¼ sweet onion or shallot, sliced
•• 1 handful sprouts (alfalfa, radish, etc.)
•• Juice of ½ lemon
•• Pinch of sea salt
DIRECTIONS
1.
Combine all ingredients in a salad bowl,
toss lightly, and serve.
Based on 2 Servings
394 33g 5g 26g 13g 8g 8g
17
Snack
GUACAMOLE
INGREDIENTS
•• 3 ripe avocados
•• 2 tomatoes, diced fine
•• ½ red onion, minced
•• ½ cup cilantro, minced
•• 1 to 2 cloves garlic, minced
DIRECTIONS
1.
Place all ingredients in a bowl. Mash and
combine them with a fork until they reach
your desired consistency. Serve with your
favorite veggies.
Based on 2 Servings
523 45g 6g 35g 22g 7g 8g
18
Dinner
CURRY KALE SALAD
Makes 2 servings
1.
•• 1 bunch kale Roll up the kale and chop it into thin strips.
•• 3 tablespoons olive oil Place it in a salad bowl.
2.
•• Juice of ½ lemon For the dressing, blend all other ingredients
•• 1½ teaspoons fresh curry powder in a high-speed blender or food processor.
Add water to thin out the dressing, if needed.
•• 1 teaspoon cayenne powder
3.
•• 2 cloves fresh garlic, minced Toss the kale salad with the dressing.
4.
•• 1 teaspoon fresh grated ginger Serve with your favorite piece of fish
•• 1 to 2 dates, soaked or organic meat.
Based on 2 Servings
292 22g 3g 25g 3g 14g 2g
19
DAY 4
Breakfast
GREEN FIESTA
INGREDIENTS
•• 1 head kale or Swiss chard
•• 1 large handful spinach
•• 1 head romaine lettuce
•• 1 cucumber
•• 10 to 12 celery stalks
•• 1 apple
•• 1 lemon
DIRECTIONS
1.
Run all ingredients through a juicer, serve,
and enjoy.
Based on 3 Servings
100 1g 0g 22g 9g 11g 5g
20
Lunch
SPROUT SALAD
Makes 2 servings
INGREDIENTS
•• 3 cups sprouts
(broccoli sprouts, alfalfa, lentils, etc.)
•• 1 cup cherry tomatoes, halved
•• 1 tablespoon apple cider vinegar
•• Splash of lemon juice
•• Fresh ground black pepper
DIRECTIONS
1.
Combine sprouts and tomatoes in a bowl.
2.
Whisk all other ingredients together. Combine
vinaigrette with sprout mixture and serve.
Based on 2 Servings
197 15g 2g 15g 4g 9g 6g
21
Dinner
SALMON, ASPARAGUS, AND DILL SALAD
Makes 2 servings
1.
•• 2 small salmon Preheat the oven to 450°F.
fillets 2.
In a hot pan, melt the coconut oil and add the salmon fillets. Let the salmon
•• 8 asparagus spears, sear for 2 to 3 minutes and then switch sides. Place the salmon in the oven
bottoms removed for 4 to 5 minutes so that it is tender but not dry. Remove it, let it sit for
•• 1 handful salad a moment, and then cut it into bite-size portions and put it aside.
greens 3.
Steam the asparagus for 3 to 4 minutes or until the desired softness is
•• 3 tablespoons achieved. Alternatively, you c an enjoy it raw.
chopped fresh dill
4.
Mix all ingredients together in a large bowl and serve.
•• ¼ cup green olives,
pitted
•• 1 tablespoon
capers
•• 2 tablespoons
olive oil
•• 1 tablespoon
coconut oil
•• Fresh ground black
pepper
Based on 2 Servings
594 39g 11g 7g 3 2g 59g
22
Dessert
HEMP BALLS
Makes 8–10 balls
INGREDIENTS
•• 1 cup soaked almonds
•• 1 cup sesame seeds, milled
•• ¼ cup honey
•• ½ cup coconut oil
•• 2 cups hemp seeds
DIRECTIONS
1.
Place the almonds in a food processor and
grind them until fine.
2.
Add the sesame seeds, honey, and coconut oil.
Process until everything is combined.
3.
Move the ingredients to a bowl and add the
hemp seeds. Form the mixture into balls, and
place them in a container in the refrigerator
before serving.
Based on 8 Servings
577 50g 16g 26g 7g 12g 15g
23
DAY 5
Breakfast
THE INCREDIBLE HULK
Makes 2 servings
INGREDIENTS
•• 1 banana
•• 1 cup spinach
•• 2 tablespoons hemp or flax oil
•• 1 tablespoon ground flax seeds
•• 1 tablespoon cacao powder (optional)
•• 3 to 4 drops of stevia
DIRECTIONS
1.
Add all ingredients to your blender, blend,
and enjoy.
Based on 2 Servings
273 21g 1g 20g 4g 9g 4g
24
Lunch
GARLIC AND SPINACH SOUP
Makes 4 servings
1.
•• 1 tablespoon Put the coconut oil and halved garlic cloves in a medium to large soup pot.
coconut oil 2.
Sauté the cloves until they brown slightly.
•• 1 bulb garlic,
3.
cloves cut in half Add the rest of the ingredients and simmer for 15 to 20 minutes.
•• 1 bulb garlic, 4.
Serve and enjoy.
cloves minced
•• 2 bunches green
onions, green parts
only, minced
•• 4 cups vegetable
stock
•• 1 bag spinach,
roughly chopped
•• ¼ cup minced
parsley
Bragg Liquid
Aminos (optional)
•• Fresh ground black
pepper to taste
Based on 4 Servings
204 7g 4g 29g 4g 4g 7g
25
Snack
BABA GHANOUJ
Makes 3 servings
1.
•• 1 eggplant, skin removed Preheat the oven to 350°F. Slice the eggplant
•• 2 to 3 tablespoons coconut oil lengthwise into ¼-inch slices.
2.
•• Fresh ground black pepper Season the eggplant slices with coconut oil,
•• Pinch of sea salt fresh ground black pepper, and sea salt.
3.
•• ½ cup ground sesame seeds or tahini Place the eggplant slices in an oven tray and set
•• Juice of 1 lemon them in the oven for 15 to 20 minutes, or until
the eggplant is golden and soft.
•• 2 to 3 cloves of garlic, minced
4.
•• 1 to 2 tablespoons olive Let the eggplant slices stand and cool
for a few minutes.
5.
In a food processor, add the baked eggplant,
ground sesame seeds,
6.
lemon juice, garlic, and olive oil and process
until smooth and creamy.
7.
Enjoy with your favorite veggies or as a spread.
Based on 3 Servings
321 27g 14g 18g 10g 5g 6g
26
27
Dinner
QUINOA VEGGIE BOWL
1.
•• 1 cup quinoa Preheat the oven to 350°F.
•• 1 sweet potato, peeled and sliced 2.
In a medium saucepan, add the quinoa to
•• 1 zucchini, sliced 2 cups of water and bring it to a boil. Reduce the
•• 1 eggplant, sliced heat and let it simmer until the quinoa absorbs
all of the water and is puffy and soft.
•• ½ teaspoon kelp seasoning (or sea salt)
3.
•• 3 to 4 tablespoons olive oil Place the slices of sweet potato, zucchini, and
eggplant into a glass oven tray and sprinkle
•• 1 tsp fresh ground black pepper
them with olive oil, salt, and pepper. Place them
•• ½ head Swiss chard, kale (stemmed), or spinach in the oven for 20 to 30 minutes.
•• 1 avocado, peeled and sliced 4.
Wash the Swiss chard, kale, or spinach.
Place in a steamer for 15 to 20 minutes.
5.
Place the quinoa in a bowl and top it with the
greens, roasted veggies, and sliced avocado.
Based on 2 Servings
867 49g 7g 96g 25g 12g 19g
28
29
DAY 6
Breakfast
MORNING MILLET
Makes 2 servings
1.
•• ½ cup millet Add the millet to 3 cups of water and bring it to
•• 1 cup berries a boil. Reduce the heat and let it simmer until
the water is absorbed and the millet is soft.
•• ½ cup coconut milk
2.
•• 1 tablespoons flax oil Pour in the berries and allow their juices to mix
with the millet.
•• 2 tablespoons maple syrup (optional)
3.
Remove from the heat and let it sit for 1 to
2 minutes before pouring the coconut milk
over the top.
4.
Top with the flax oil and maple syrup (if desired),
mix, and serve.
Based on 2 Servings
400 21g 11g 48g 4g 9g 7g
30
31
Lunch
BLUE CHIA
Makes 2 servings
1.
•• 1 cup frozen or fresh blueberries Add all ingredients to your blender, blend,
•• 1 to 2 tablespoons chia seeds and enjoy.
•• 2 cups almond milk

•• 1 teaspoon honey or maple syrup
(or 1 to 2 drops of liquid stevia)
Based on 2 Servings
177 5g 3g 25g 2g 21g 9g
32
Snack
SWEETLY ROMAINE
1.
•• 1 small apple Run all ingredients through a juicer, serve,
•• 1 head romaine lettuce and enjoy!
•• 1 carrot
Based on 1 Serving
187 2g 0g 41g 17g 21g 9g
33
Dinner
VEGAN VEGGIE SUSHI
Makes 10–12 rolls
1.
•• 2 cups cauliflower To make the “rice,” throw the cauliflower,
•• 1 handful soaked cashews, walnuts, soaked nuts, sesame seeds, ginger, and lemon
or pine nuts into a food processor and pulse until the
mixture resembles rice.
•• 4 tablespoons ground sesame seeds
2.
•• 1 tablespoon ginger, minced Cover ½ of the nori sheet with the “rice”
and ¼ of the sheet with sprouts.
3.
•• 2 to 3 sheets nori Lay your julienned vegetables over the other
½ of the “rice” layer.
•• ½ cup pea or alfalfa sprouts
4.
•• ¼ cucumber, julienned Tightly roll the sushi using your hands or
a sushi mat, and use a bit of water to seal
•• ½ red pepper, julienned
the nori in place.
•• 2 green onions, julienned
5.
Let it sit for a few minutes before cutting
•• 1 avocado, sliced
the roll into 5 or 6 pieces.
•• 1 mango, sliced (optional)
6.
Use tamari (healthier than soy sauce)
•• 3 to 4 tablespoons tamari
to dip your sushi.
Based on 10 rolls
91 6g 1g 9g 3g 4g 3g
34
35
DAY 7
Breakfast
CREAMY, ZINGY, LIMY SMOOTHIE
Makes 2 servings
INGREDIENTS
•• 1 avocado, pitted and diced
•• 1 apple, cored and quartered
•• 1 to 2 cups coconut water or almond milk
DIRECTIONS
1.
Grate the ginger into a separate container and
then squeeze the juice out of the grated bits
into a blender.
2.
Add all other ingredients to the blender, blend,
and enjoy!
Based on 2 Servings
252 15g 3g 29g 11g 15g 4g
36
Lunch
QUINOA SALAD
INGREDIENTS
•• 2 cups quinoa
•• ¼ cup flax oil
•• ¼ teaspoon sea salt
•• ¼ cup raisins
•• ½ cup kalamata olives, halved
•• ½ cucumber, chopped
•• ½ red pepper, diced
•• 1 pint mini tomatoes, halved (or 2 medium)
•• ¼ red onion, diced
DIRECTIONS
1.
Place the quinoa and 6 cups of water in a pot
and cook per instructions on the package.
Once the quinoa is cooked, set it aside to cool.
2.
Combine the quinoa with the rest of the
ingredients and serve.
Based on 4 Servings
617 32g 3g 71g 9g 5g 14g
37
Snack
STRAWBERRY-AVOCADO SALAD
Makes 2 servings
1.
•• 1 avocado, sliced Place the avocado and strawberries in a bowl.
•• 6 strawberries, stemmed and sliced 2.
Add the remaining ingredients, mix gently,
•• Juice of ¼ lemon and serve.
•• 1 tablespoon balsamic vinegar
Based on 2 Servings
188 15g 2g 15g 8g 5g 3g
38
Dinner
CHICKPEA AND KALE BOWL
Makes 2 servings
1.
•• ½ cup chickpeas If using raw chickpeas, warm them in a pot with a little bit of water,
•• Pinch of sea salt a pinch of sea salt, and the curry powder. Allow the chickpeas to
absorb the curry powder until they take on a yellow tint. If using
•• 1 tablespoon curry powder
canned chickpeas, then simply heat them lightly in a pot with
•• 4 to 5 stalks kale, stemmed a little water along with a pinch of sea salt and curry powder. At the
•• 2 to 3 stalks Swiss chard same time, steam the kale and Swiss chard so they soften. Put the
•• 1 tablespoon sesame seeds chickpeas in a bowl and top them with the steamed kale and Swiss
chard. Sprinkle them with the sesame seeds and almonds.
•• 2 tablespoons chopped
2.
almonds Drizzle the olive oil and fresh-squeezed lemon over the top, and
•• 1 tablespoon olive oil season with fresh ground black pepper.
Based on 2 Servings
254 15g 2g 15g 8g 5g 3g
39
40
Week 2
41
DAY 8
Breakfast
GREEN PINA
Makes 2–3 cups
1.
•• ¼ pineapple, peeled and cored Combine all ingredients in blender and process
•• 1 avocado until smooth. Serve immediately.
•• ¼ cucumber, peeled
•• ½ head romaine lettuce
•• 2 cups (500 ml) water
Based on 2 Cups
224 15g 2g 23g 10g 9g 5g
42
43
Lunch
MINI PALEO FRITATTAS
From Amy Coates
Try making these in the morning for a quick breakfast, or prep them the night before
for a zap-and-go snack that’s full of energy and lots of flavor!
Makes 7 mini fritattas
INGREDIENTS
•• 1 tbsp coconut oil, plus more
for greasing pan
•• 5 eggs
•• 1 cup broccoli florets, diced
•• 1 cup chopped baby spinach
•• ½ red pepper, diced
•• ¼ cup coconut cream (solid
top in a can of coconut milk)
•• 5 strips bacon, chopped
DIRECTIONS
1.
Preheat oven to 350 F. Grease a muffin pan well, or use silicon muffin cups.
2.
Place coconut oil, broccoli, bacon, and red pepper into a skillet over medium heat and cook until
broccoli is bright green and bacon is cooked. Cool 10 minutes.
3.
In separate bowl, whisk eggs and coconut cream. It will be chunky. Add spinach and stir.
4.
Empty the broccoli mixture into the egg mixture and stir immediately.
5.
Drop ¼ cup of egg batter into each prepared muffin cup. Bake 20 minutes. Cool 10 minutes in pan, run
a knife along the edge and carefully remove.
Based on 7
201 16g 7g 9g 1g 7g 7g
44
Dinner
SAVORY QUINOA SALAD
From Nick Pineault & Gen Gauvin
Turn quinoa into a delicious main dish with this simple salad which starts with uncooked quinoa,
and ends with a savory, filling dish. Perfect as a side or main entrée.
Serves 2–4
1.
•• ½ cup uncooked Rinse your quinoa under cold water then put in a saucepan. Add the water
quinoa and tomato juice. Bring to a boil, cover and reduce heat to the “low” setting.
•• ½ cup tomato juice 2.
Cook until the quinoa is ready … it should take about 13 minutes.
•• ½ cup water 3.
In a frying pan, heat your oil while slicing your chorizo and cutting your
•• 6 oz. dried chorizo onion. Then add them to the pan with your carrots. Stir.
sausage (organic is
4.
better) Mix all the ingredients for the dressing in a small bowl.
•• 2 carrots 5.
Mix everything in a large bowl: quinoa (either hot, warm of hot), carrots,
•• ½ avocado chorizo mix and dressing. Don’t forget to season your recipe with salt
and pepper!
•• Small red onion
•• 1 tbsp. expeller-pressed
coconut oil
For The Dressing:

•• 2 tbsp. olive oil
•• 2 tbsp. red wine vinegar
•• 2 tbsp. lime juice
•• ½ tsp. ground cumin
•• salt and pepper, to taste
Based on 2 Servings
929 70g 23g 48g 9g 8g 29g
45
Dessert
PALEO CHOCOLATE CHIP COOKIES
From Amy Coates
Everyone loves chocolate chip cookies! And now you can love eating them!
This re-worked recipe takes the traditional flavors and makes ‘em good for your energy!
Makes 18–20 cookies
INGREDIENTS
•• 2 ½ cups almond flour
•• ¼ tsp sea salt
•• ½ tsp baking soda
•• ¼ cup coconut oil, melted
•• ¼ cup maple syrup
•• 1 tbsp vanilla extract
•• ½ cup chocolate chips
DIRECTIONS
1.
Preheat oven to 350° F.
2.
In a bowl, mix almond flour, salt, and baking soda.
3.
Add melted coconut oil, maple syrup, and vanilla extract
and mix well.
4.
Mix in chocolate chips and form cookie dough into balls.
Press each ball onto a cookie sheet with your palm.
You can either grease the sheet with coconut oil, or use
a silpat sheet—my personal favourite.
5.
Cook at 350° for 8 minutes. Let cookies cool on the pan
or else they will break.
Based on 18 Cookies
130 5g 4g 19g 1g 5g 2g
46
DAY 9
Breakfast
WARM CINNAMON PECAN OATMEAL
From Amie Valpone
Like a homemade bowl of oatmeal cookie dough, this simple bowl of gluten-free oatmeal
is flavored with raw honey, cinnamon, and the natural goodness of pecans.
Serves 1
1.
•• ½ cup gluten-free oats Prepare the oats according to the package
•• ½ tsp. ground cinnamon directions. Top with cinnamon, pecans
and honey. Serve warm.
•• 1 tbsp. raw pecans
•• 1 tbsp. raw organic honey
Based on 1 Serving
411 10g 1g 70g 9g 18g 14g
47
Lunch
STRAWBERRY AVOCADO CITRUS SALAD
From Brooke McLay
The combination of flavors in this simple summertime salad is delicious! Creamy avocado,
bright strawberries, and zesty citrus are tossed together with a smidgen of sea salt, lime, and fresh mint.
This dish is a perfect side dish for summer parties, potlucks, and makes
a delicious breakfast or brunch menu item, as well.
Serves 4
INGREDIENTS
•• 1 avocado, pitted and diced
•• 1 orange, peeled and diced
•• 1 pink grapefruit, peeled and diced
•• 1 cup fresh sliced strawberries
•• 1 lime, juiced and zested
•• 2 tablespoons fresh mint, chopped
•• pinch sea salt
•• fresh ground pepper
DIRECTIONS
1.
In a large bowl gently stir together all
ingredients just until the avocado is lightly
coated with the citrus juices. This will keep
the avocado from browning. Serve salad
immediately. Enjoy!
Based on 4 Servings
135 8g 1g 18g 6g 6g 2g
48
Snack
HUMMUS CUCUMBER BOATS
Quick and simple, this snack will add healthy plant-based protein to your afternoon,
keeping you satiated with high energy until dinnertime arrives!
Serves 1
1.
•• 1 mini cucumber Slice cucumber in half, longways. Top with
•• 3 tablespoons hummus hummus and tomatoes. Season with sea salt
and pepper, if desired. Serve and enjoy!
•• 6 cherry tomatoes, halved
Based on 1 Serving
119 5g 1g 17g 5g 6g 6g
49
Dinner
SESAME CITRUS KALE SALAD WITH CHICKEN
From Tana Amen
A filling, hearty salad with an Asian twist. This dish is perfect for those nights when you’re craving
take-out, but don’t want to derail your diet, and take a nose-dive in your energy!
Serves 6
1.
•• 8 ounces organic kale, shredded Place kale and cilantro in large bowl.
•• ¼-½ cup cilantro, chopped 2.
In small bowl, whisk together the juice of
•• 2 cara cara or navel oranges, 1 juiced for 1 orange, sea salt, ground pepper, honey
dressing and 1 peeled and diced for salad and sesame oil. Whisk until blended.
•• ¼ teaspoon sea salt 3.
Toss diced orange, raisins, sesame seeds,
•• ½ teaspoon ground pepper pecans and dressing with the kale and cilantro.
•• 1 teaspoon organic honey Refrigerate for 30 minutes prior to serving.
4.
•• 1 tablespoon toasted sesame oil Serve salad on plates and top with chicken.
•• ⅛ cup golden raisins Enjoy!
•• 2 tablespoons toasted sesame seeds

•• 2 tablespoons raw pecans, roughly chopped
•• 3 cups grilled or baked free-range, hormone-
free, antibiotic-free chicken, chopped
Based on 6 Servings
247 8g 1g 30g 4g 5g 18g
50
51
DAY 10
Breakfast
GREEN CHIA
Makes 2–3 cups
INGREDIENTS
•• 2 handfuls kale or spinach
•• 1 apple
•• 1 banana
•• 1 avocado
•• 1 tbsp chia seeds
DIRECTIONS
1.
Combine all ingredients in blender and process
until smooth. Serve immediately.
Note: If you let this smoothie sit too long, the
chia seeds will thicken everything so that it
becomes difficult to drink.
Based on 2 Cups
259 15g 2g 34g 10g 15g 4g
52
Lunch
VEGGIE SOUP
Storebought cans of soup are high in sodium, and many are full of preservatives.
Get all of the comfort of homemade pre-made soup with this quick and easy recipe
that uses fresh everything. Full of fresh veggies, this soup is perfect for pre-workout fuel,
after-workout recovery, or as an easy-to-pack afternoon lunch!
Serves 4
INGREDIENTS
•• 3 small purple potatoes, sliced into hearts
•• 1 small sweet potatoes, sliced into hearts
•• 1 carrot, sliced into hearts
•• 6 cups veggie broth
•• 1 small zucchini, sliced into hearts
•• 1 small yellow squash, sliced into hearts
•• 3 tablespoons green onions
•• 1 tablespoon parsley, chopped
•• Salt and pepper to taste
DIRECTIONS
1.
Add potatoes, sweet potatoes, and carrot
sliced into a large pit with veggie broth. Bring
to a boil and boil just until potatoes are tender.
Add zucchini and squash. Boil 1 more minute.
Remove from heat, top with green onions and
parsley. Serve and enjoy!
Based on 4 Servings
372 6g 1g 70g 10g 11g 13g
53
Dinner
ANYTIME CASSEROLE
From Terry Shanahan
Called “Anytime Casserole” because you don’t just have to wait for those moments when you’re
craving comfort food … you can eat this healthy dish guilt-free anytime you want!
Serves 4–6
1.
•• 2 Tbsp. Olive Oil Heat oven to 350 degrees.
•• 1 lb. Pork or Turkey Sausage 2.
Prepare vegetables. In a food processor,
•• 8 eggs, whisked julienne slice the sweet potato, red bell pepper,
•• 1 sweet potato, peeled yellow squash, and zucchini.
3.
•• 1 red bell pepper, seeds removed In a skillet, heat up olive oil and add
•• 1 medium yellow squash, peeled meat. Brown meat until cooked through.
Add vegetables and sauté until tender.
•• 1 medium zucchini, peeled
4.
•• ¼ cup green onion, chopped finely Fill baking dish with meat and vegetable
mixture. Add green onions.
•• Seasonings of your choice (salt, pepper, red
5.
pepper flakes, garlic powder, onion powder, etc.) Whisk eggs and add seasonings.
•• Special Equipment: Food processor with 6.
Pour egg mixture over meat and vegetables.
a julienne-slicing blade OR hand grater
7.
Cook for 25–28 minutes or until center is
cooked through.
Based on 4 Servings
386 21g 5g 12g 3g 5g 37g
54
55
Dessert
BLUEBERRY GELATO
This 3-ingredient soft-serve gelato requires an industrial-strength blender (like a Vitamix)
to come out creamy and splendidly sweet. It’s the perfect post-dinner treat to mete
your sweet tooth, without causing sugar cravings or crashes!
Serves 2
1.
•• 1 ½ cups frozen organic blueberries Place all ingredients in a blender. Blend,
•• 1 frozen banana pressing down the mixture with the blender
tamper to help the gelato blend smoothly.
•• 3–4 drops stevia (if desired)
Serve immediately and enjoy.
Based on 2 Servings
56
DAY 11
Breakfast
CREAMY GREEN PEAR
1.
•• ½ head romaine lettuce Combine all ingredients in blender and process
•• 1 pear until smooth. Serve immediately.
•• 1 avocado
•• ½ handful cilantro
Based on 1 Serving
473 31g 4g 53g 25g 21g 9g
57
Lunch
COLLARD HUMMUS WRAPS
Forget the tortilla! You can make a delicious wrap that doesn’t spike your blood sugar with energy-sapping
gluten-laden carbs! Giant collard green leaves make a perfect veggie wrap. You can serve then raw, or if you
prefer a softer wrap, steam them gently for 3–5 minutes before filling, wrapping, and enjoying!
Serves 1
INGREDIENTS
•• 1 large collard green leaf
•• 3 tablespoons hummus
•• ¼ cups sprouts
•• ½ carrot, grated
•• ¼ red bell pepper, sliced into thin strips
•• ¼ small cucumber, sliced into thin strips
•• 2 tablespoons purple onions, finely diced
DIRECTIONS
1.
With a sharp knife, gently remove the lower, thick
part of the collard green stem. Simply run your
knife along the spine of the stem, slicing it flat
until it’s level with the collard leaf. Discard stem.
2.
Spread hummus along the center of the collard
leaf. Top with sprouts, carrot, bell pepper,
cucumber, and onions. Fold two ends of the
collard leaf toward the center of the leaf, then
roll the leaf burrito-style so the two folded ends
create a fully enclosed wrap. Wrap in plastic
wrap and save for later, or slice in half and serve
immediately. Enjoy!
Based on 1 Serving
115 4g 1g 16g 5g 5g 5g
58
Dinner
MEDITERRANEAN MUSHROOM-ZUCCHINI BOATS
Serves 6
1.
•• 3 small zucchinis, halved Use a small spoon to scoop the pit and seeds
•• 1 small tomato, finely diced out of the center of each zucchini half. Set aside.
2.
•• ¼ cup red bell pepper, finely diced In a large bowl stir together the tomato,
•• 1 ½ cups baby bella mushrooms, chopped bell pepper, mushrooms, onions, olives, and
cheese. Spoon into the center of each zucchini.
•• 2 tablespoons onions, finely chopped
Drizzle with olive oil.
•• ¼ cup black olives, finely chopped
3.
Bake in an oven preheated to 400 degrees for
•• ⅓ cup almond milk cheese, crumbled (optional)
20 minutes OR grill on a grill heated to medium-
•• 3 tablespoons olive oil low heat until the zucchini is crisp-tender.
•• 2 tablespoons parsley, finely chopped
Based on 6 Servings
104 8g 1g 6g 2g 4g 3g
59
Dessert
CHOCO-TENTMENT MOUSSE
From Tana Amen
Light, fluffy, and good for you! Bet you’d never guess that you could say all of that about a single dessert!
This recipe calls for the meat from one or two young Thai coconuts. Some people are intimidated by the idea of
opening coconuts to get the meat (I used to be one of them). I assure you, it is easier than it sounds, and well worth
the minimal effort! The fresh coconut water and delicious meat are amazing treats. The only thing you need is a meat
cleaver or a 10-inch heavy kitchen knife to get started. Young Thai coconuts can be found at Asian markets or health
food stores and come wrapped in plastic. You can use other types of coconut, but the meat is often not as soft.
The meat from a young Thai coconut is usually similar to the consistency of tofu, very soft.
Serves 4
INGREDIENTS Optional Ingredients
•• Coconut meat from one •• ½ cup coconut butter or raw •• 2 tablespoons erythritol or
or two fresh young Thai almond butter 10–12 drops stevia liquid
coconuts (about 1 cup) •• 1 tablespoon coconut oil sweetener (chocolate flavor,
•• 2–3 tablespoons full-fat •• ½ teaspoon vanilla extract Sweet Leaf brand)
coconut milk (refrigerate the •• ½ teaspoon cinnamon •• 1 cup fresh berries of your
can for several hours) choice (I love raspberries or
•• 2 tablespoons pure maple
•• 1–2 tablespoon raw syrup or raw honey sliced strawberries)
cacao powder (start with
DIRECTIONS
1 tablespoon)
1.
Blend all ingredients except
berries in a high-powered
blender.
2.
If desired, place berries in
bottom of dessert cup.
3.
Layer mixture over berries into
dessert bowls and refrigerate
for 30 minutes before serving.
4.
Top with coconut whipped
cream if desired.
Based on 4 Servings
177 16g 14g 10g 3g 7g 1g
60
DAY 12
Breakfast
HEALTHY HUEVOS RANCHEROS
From Flavia Delmonte
Wake up to a breakfast you deserve! Why derail healthy eating with a big,
white flour waffle and nitrate-laden sausage? This simple homemade Huevos Rancheros packs
a nutritious punch, fuels you all day long, AND makes you feel like you just ate at a classic diner!
Deliciously good for you!
Serves 1
INGREDIENTS
•• ½ ripe avocado, pitted
•• ¼ tsp Fajita Spice Rub (salt, black pepper, sweet
•• paprika, chili powder, cayenne, garlic powder,
•• ground cumin, dried oregano, dried thyme)
•• 2 hard boiled eggs
•• 1-2 tbsp good quality, store bought tomato salsa
DIRECTIONS
1.
Squeeze lime juice over avocado half. This
will help prevent browning. Peel and chop the
hardboiled eggs and toss in a small bowl with
Fajita Spice Rub. Transfer into avocado half and
pile on top/around. Top with salsa and enjoy.
If packing for work, pack each component
separately and assemble when ready to eat.
Based on 1 Serving
386 28g 6g 25g 15g 6g 17g
61
Lunch
NO-COOK GINGER-CARROT SOUP
Another recipe that requires an industrial-strength blender. If you don’t have one, you can cook the carrots.
But, if you’d like to enjoy the energy benefits of uncooked carrots, you’ll be amazed how
a hi-speed blender (like a Vitamix) makes quick work of this deliciously simple dish!
Serves 2
INGREDIENTS
•• 3 carrots, cleaned
•• 1 can coconut milk (or 2 cups veggie broth
OR coconut water)
•• 1 lime (skin removed)
•• 1″ piece fresh ginger (skin removed)
•• 1 tablespoon tamari
•• 1 tablespoon raw honey, agave, or maple syrup
•• ¼ cup red bell pepper, chopped
•• 2 tablespoons pumpkin seeds or sunflower seeds
•• 3 tablespoons coconut milk yogurt (optional)
DIRECTIONS
1.
Place carrots, coconut milk, lime, finger, tamari,
and honey in a hi-speed blender. Blend until
very pureed, add water if desired until preferred
consistency is achieved. Top with red bell
pepper and pumpkin seeds. If desired, swirl
coconut yogurt into the soup for extra color and
flavor. Serve and enjoy!
Based on 2 Servings
399 31g 26g 33g 6g 14g 6g
62
Snack
ELVIS ICE CREAM
This delicious 3-ingredient ice cream is great as an afternoon snack or quick pick-me up.
Have all the items on hand and ready to go by peeling and freezing bunches of very ripe bananas
in a ziptop freezer bag. The frozen bananas will last in the freezer for a month,
and make a variety of incredible treats in no time at all!
Serves 2
1.
•• 3 frozen ripe bananas In an industrial-strength blender (like the
•• 4 tablespoons organic peanut butter Vitamix), blend together bananas and nut butter
or almond butter until smooth and whippy, about 1 minute. Add
cacao nibs and blend just until well combined.
•• 2 tablespoons cacao nibs
Serve immediately or freezer in an airtight
container for up to 1 week, and enjoy!
Based on 2 Servings
369 17g 3g 52g 7g 28g 10g
63
Dinner
PAN-SEARED SALMON OVER TRI-COLOR SALAD WITH DIJON DRESSING
From JJ Virgin
Salmon is full of energy-promoting power. Plus, it’s filling and tastes incredible.
Try adding it to your weekly menu with this simple, delicious recipe.
Serves 2
SALAD INGREDIENTS DIRECTIONS

1.
•• 2 teaspoons fresh lemon juice Combine the lemon juice, shallots, mustard,
•• 1 tablespoon finely chopped shallots salt, and pepper in a small bowl. Slowly whisk
in olive oil until well combined and set aside. In
•• 2 teaspoons Dijon mustard
a separate bowl combine the radicchio, endive,
•• ⅛ teaspoon sea salt and arugula; set aside.
•• ⅛ teaspoon freshly ground black pepper 2.
Heat the oil in a small nonstick skillet over
•• 4 teaspoons extra virgin olive oil medium heat. Sprinkle salmon with salt and
•• ½ small head radicchio, thinly sliced, about pepper and place in skillet, flesh side down; cook,
2 cups turning once, a total of 8-10 minutes or until fish
•• 1 Belgian endive, thinly sliced, about 1 cup flakes easily with a fork. Remove from the skillet.
3.
•• 3 cups baby arugula Toss the dressing with the lettuces and place on
the two plates; top each with a salmon filet and
SALMON INGREDIENTS serve immediately.
•• 1 teaspoon olive oil
•• 2 (6-ounce) wild salmon fillets,
such as King or Sockeye
•• ⅛ teaspoon sea salt
•• ⅛ teaspoon freshly ground black pepper
Salad | Based on 2 Servings

145 10g 1g 12g 9g 1g 5g
Salmon | Based on 2 Servings

372 16g 3g 0g 0g 0g 57g
64
65
DAY 13
Breakfast
ORANGE GREEN CINNAMON
Makes 2–3 cups
INGREDIENTS
•• 1 handful spinach
•• 1 banana
•• 1 apple
•• Juice of 2 carrots
•• 1 tbsp cinnamon
•• 1 cup (250 ml) water
DIRECTIONS
1.
Based on 2 Cups
102 0g 0g 27g 5g 15g 1g
66
Lunch
COCONUT-SPICED SWEET POTATO
A quick and simple lunch! Prep the potato ahead, then zap it in the microwave at work for a delicious meal
that’s easy to tote anywhere! The quick carbs in the sweet potato are full of energy-giving nutrients,
and the coconut oil is a slow-burning fuel for all-afternoon energy zest.
Serves 1
1.
•• 1 sweet potato Microwave or bake sweet potato until
•• 1 tablespoon coconut cream (optional) tender (about 8–9 minutes in microwave,
about 40 minutes in an oven preheated to
•• 2 tablespoons coconut oil
350 degrees). In a small bowl, use a fork
•• 2 tablespoons raw honey or agave to mix coconut cream, coconut oil, honey,
•• 1 teaspoon cinnamon cinnamon, ginger, and pepper together.
•• ½ teaspoon ground ginger 2.
Slice cooked sweet potato down the center.
•• Pinch cayenne pepper (optional) Fill with coconut butter. Top with pecans,
•• 2 tablespoons pecans (optional) if desired. Salt and pepper to taste.
•• Salt and pepper
Based on 1 Serving
576 32g 28g 76g 7g 50g 3g
67
Dinner
ALMOND BUTTER SATAY CHICKEN
This homemade version of classic Thai Take-Out will keep you eating MSG free,
while still enjoying all the classic flavor you already love with Satay Chicken!
Makes 6 servings
1.
•• 2 chicken breasts, sliced very thin Place sliced chicken in a 9 × 13″ baking dish. In a small
•• ¼ cup creamy almond butter bowl, microwave almond butter, tamari, raw honey, lime
juice and zest, and red pepper flakes for 60 seconds.
•• 3 tablespoons tamari
Whisk until creamy and well-mixed. Pour mixture over
•• 2 tablespoons raw honey or agave chicken, stirring to coat. Marinate overnight.
•• 1 lime, juiced and zested 2.
Thread chicken onto bamboo skewers, grill until cooked
•• ½ teaspoon red pepper flakes through, about 4–6 minutes on medium. Serve with
Apple Celery Salad (below)
Based on 6 Servings
144 7g 1g 10g 2g 7g 11g
68
Snack
APPLE CELERY SALAD
From Brooke McLay
Apples and celery are a fantastic combination—and when they’re

combined with mint—they create an irresistible salad!
Serves 2
1.
•• 1 red apple, cored In a medium bowl, toss together sliced apples, onion slices, and celery. In
and thinly sliced a small bowl, whisk together olive oil, vinegar, stevia, and mint leaves. Drizzle
•• ¼ purple onion, over apple mixture, tossing to coat with the vinaigrette. Salt and pepper to
very thinly sliced taste. Serve immediately and enjoy!
•• 2 stalks celery, very

thinly sliced
For The Dressing

•• 3 tablespoons extra
light olive oil
apple cider vinegar
•• 4 drops stevia
•• 6 fresh mint leaves,
very finely chopped
•• Salt and pepper to
taste

49 0g 0g 12g 3g 9g 1g
Dressing | Based on 2 Servings

193 21g 3g 0g 0g 0g 0g
69
DAY 14
Breakfast
SIMPLE BLUEBERRY SMOOTHIE BOWL
Serves 4
INGREDIENTS
•• 1 cup blueberries
•• 2 teaspoons honey
•• ¼ cup chia seeds
•• 1 cup almond milk
•• strawberries and blueberries for topping
DIRECTIONS
1.
Blend blueberries, honey, chia, and almond milk
in your blender. Pour immediately into a bowl.
Top with blueberries and sliced strawberries.
Based on 1 Serving
256 5g 3g 46g 4g 39g 10g
70
Lunch
COCONUT SHRIMP SOUP
This is a simple soup to prepare ahead. Make it the night before or morning of, and pack it in
an microwave-safe container for quick warming in a microwave. A flavorful soup, that’s perfect
when you’re on-the-run. If you have shredded chicken, feel free to swap that into this soup.
If you’re eating vegetarian or vegan, add 2 cups of steamed cauliflower to the soup.
Serves 4
1.
•• 1 tablespoon sesame In a large pot over medium-high heat, melt coconut oil and
or coconut oil add garlic. Sautee until garlic is aromatic, about 1 minutes. Add
•• 2 cloves garlic, chopped ginger, red pepper, chili oil and mushrooms. Cook just until the
mushrooms are softened, about 1 minute. Whisk in coconut milk
•• 1 tablespoon fresh grated
and veggie broth. Cook until steaming. Stir in spinach and shrimp.
ginger (or 1 teaspoon
Heat just until the soup is hot. Serve and enjoy!
ground ginger)
•• 1 red pepper
•• 1 tablespoon chili oil, rooster
sauce, or chili garlic sauce
(for heat, optional)
•• 1 cup sliced baby bella
or shitake mushrooms
•• 1 can coconut milk
•• 1 cups veggie broth
•• 2 cups spinach
OR 1 cup loosely-packed
fresh basil leaves
•• 2 cups ready-cooked
medium shrimp (optional)
Based on 4 Servings
322 22g 14g 13g 2g 3g 21g
71
Dinner
SALMON TERIYAKI WITH CAULIFLOWER RICE
From Brooke McLay
Homemade teriyaki sauce is a easy to make and so delicious!

Especially when served on cauliflower rice, instead of high-carb white rice!
Serves 2
1.
•• 2 tablespoons tamari In a small bowl, whisk together tamari, honey,
•• 2 tablespoons raw honey and garlic. Pour over salmon. Grill salmon or
bake on a parchment-lined baking sheet, in an
•• 1 clove garlic, very finely chopped
oven preheated to 375 degrees until it flakes,
•• 2 Salmon fillets about 10–13 minutes.
Based on 2 Servings
426 14g 2g 19g 0g 18g 58g
72
Dessert
VERY BERRY LEMONADE
Makes 2 cups
1.
•• 2 cup blueberries Combine all ingredients in blender and process until
•• Juice of 1 lemon smooth. Serve immediately over crushed ice.
•• ½ cup (125 ml) sparkling water

•• ½ cup (125 ml) water
Based on 1 Serving
173 1g 0g 44g 7g 31g 2g
73
74
Week 3
75
DAY 15
Breakfast
SWISS ANTIOXIDANT
Makes 2 cups
INGREDIENTS
•• 5–6 Swiss Chard leaves
•• 2 cups berries of choice
•• 1 banana
•• 1 cup (250 ml) water
DIRECTIONS
1.
Based on 2 Servings
645 0g 0g 16g 2g 8g 2g
76
Lunch
RAW ZUCCHINI PASTA WITH PESTO
Forget the pasta! This quick and easy raw recipe gives you all the satisfaction
of eating Italian favorites, without the gluten!
Makes 4 servings
1.
•• 3 zucchini, peeled and cut with a spiralizer (or Pour all ingredients, except for the noodles
a vegetable peeler if you don’t have a spiralizer) in a food processor and blend well.
•• 2 cloves garlic 2.
Pour over zucchini noodles in a serving bowl
•• 1 cup fresh basil and mix well.
•• ¾ cup pine nuts
•• 3 tbsp flax oil
•• 3 tbsp olive oil
•• 3 tbsp lemon juice
Based on 4 Servings
447 45g 4g 10g 3g 5g 7g
77
Snack
APPLE ALMOND BUTTER BITES
Indulge your inner child—along with your health savvy adult—with this snack.
Almond butter and apples along with nuts will fill you up without any guilt.
Serves 1
1.
•• ½ apple Cut apple into wedges. Spread a teaspoon
•• 1 tablespoons almond butter of almond butter on the end of each apple.
Dip in chopped peanuts. Serve and enjoy!
•• 1 tablespoon chopped peanuts or almonds
Based on 1 Serving
175 12g 1g 14g 4g 8g 6g
78
Dinner
ROASTED SWEET BEET PIZZA
From Cynthia Pasquella
This simple recipe tastes just as like a top-notch restaurant meal, but you make it at home
with ingredients you trust. Beautiful, delicious, and perfect for summer or winter meals!
Serves 6
1.
•• 1 c gluten-free flour •• ½ large golden beet, roasted Preheat oven to 450°.
•• 1 tsp of baking powder in advance 2.
Prepare crust by sifting
•• 2 tbsp of extra light olive oil •• ¼ red onion, sliced thinly together flour and baking
•• ¼ c of water •• 1 tbsp honey powder in a medium-size
•• salt, to taste bowl.
•• 2 sprays of extra light olive oil
3.
Add oil and water until mixed
well and then knead to form
a ball. Do not over-knead.
4.
Spray pizza pan lightly with
oil and stretch the dough to
fit on the pan.
5.
Remove skin from the beet,
slice thinly, and place on
pizza with onion slices.
6.
Bake for 15 minutes or until
crust is golden brown.
7.
Drizzle with honey, sprinkle
salt, and enjoy!
Based on 6 Servings
193 12g 2g 20g 1g 4g 2g
79
DAY 16
Breakfast
UNDERCOVER GREENS
Serves 1
INGREDIENTS
•• 5–6 Swiss Chard leaves
OR 2 handfuls spinach
•• 1 pear
•• 1 cup blueberries
•• 1-inch piece ginger, grated
DIRECTIONS
1.
Based on 1 Serving
226 1g 0g 57g 11g 34g 4g
80
Lunch
SUNNY AVOCADO BOAT
Avocados make the perfect afternoon snack.
They’re creamy and filled with good fats which can help promote weight loss.
Serves 1
1.
•• ½ avocado Fill center of the avocado with sprouts.
•• 3 tablespoons broccoli sprouts Sprinkle with sunflower seeds and drizzle
with olive oil. Salt and pepper to taste.
•• 2 tablespoons roasted sunflower seeds
•• ½ teaspoon olive or avocado oil
Based on 1 Serving
195 17g 2g 11g 8g 1g 3g
81
Snack
HONEY SESAME SNACK ALMONDS
Make a whole batch of these delicious almonds and enjoy them throughout the afternoon,
whenever huger strikes. A perfect balance of sweet-meets-salty.
Plus, so simple to make!
Makes 6 servings
1.
•• 2 cups raw almonds In a skillet, heat almonds, honey, garlic
•• 2 tablespoons raw honey powder, cinnamon, and cayenne over
medium-high heat. Stir constantly. Cook until
•• ½ teaspoon garlic powder
the honey begins to bubble and reduce, about
•• ½ teaspoon cinnamon 2–3 minutes. Remove the almonds to a piece
•• Pinch cayenne pepper (optional) of parchment paper. Sprinkle with sesame
•• 2 tablespoons raw sesame seeds seeds, rolling the almonds around to coat.
Sprinkle with salt. Allow to cool before serving.
•• ½ teaspoon sea salt flakes
Based on 2 Servings
82
83
Dinner
HAPPY BRAIN HALIBUT WITH PESTO CREAM SAUCE
From Tana Amen
Why go out, when you can stay in and make this gourmet dish in minutes?
Delicious flavor, plus all the stuff you want to be putting in your body everytime you eat!
Serves 4
FISH INGREDIENTS DIRECTIONS

1.
•• 4 halibut fillets In a food processor or blender, prepare pesto cream by blending
(4 ounces each) walnuts, garlic, basil and spinach for 30 seconds.
•• 1 teaspoon grapeseed oil 2.
Add olive oil and almond cream and blend.
PESTO CREAM INGREDIENTS 3.
Add lemon zest and blend; set aside.
•• ¼ cup walnuts 4.
Heat grapeseed oil in large sauté pan over medium heat and sear
•• 1 teaspoon minced garlic halibut filets on one side until a golden crust forms and the fish is
•• 1 cup fresh basil leaves done on the bottom, 1 to 2 minutes. Gently turn the fish and cover
or ⅓ cup dried to finish cooking through, about 2 minutes. The fish is ready when
it starts to flake.
•• ½ cup spinach leaves
5.
•• 1 tablespoon olive oil While the fish is cooking, in separate small sauce pan, warm pesto
cream on medium-low heat and reserve until fish is cooked.
•• ¼–⅓ cup almond milk
or ½ cup coconut milk 6.
Plate the fish, squeeze lemon juice over, if desired, and drizzle the
•• ¼ teaspoon salt and ground pesto on top (about 2 tablespoons per dish). Enjoy!
pepper combined (optional)
•• Zest of one lemon
(reserve juice to serve
with cooked fish)
Fish | Based on 4 Servings

114 3g 0g 0g 0g 0g 21g
Pesto Cream | Based on 4 Servings

105 10g 1g 4g 1g 1g 3g
84
85
DAY 17
Breakfast
BERRY ALMIGHTY
Makes 2 cups
INGREDIENTS
•• 2 cups of your favourite berries
•• 2 tbsp almond butter
•• 2 tbsp hemp seeds
•• 1 tbsp flax oil
•• 1 tbsp maca (optional)
•• 2 cups (500 ml) almond milk
DIRECTIONS
1.
Based on 2 Servings
343 25g 4g 18g 2g 14g 15g
86
Lunch
SUPERFOOD SALAD
Some of the healthiest foods are the fastest foods. This fresh salad will take just minutes to pull together,
but tastes like a restaurant-made entrée. Enjoy! Share! Eat for energy!
Serves 2
1.
•• 4 cups spinach Toss spinach with berries, avocado, walnuts, hemp seeds,
•• 1 cup berries (blueberries, and onion. Drizzle with apple cider vinegar, oil, and honey.
raspberries, blackberries) Plate immediately, serve, and enjoy!
•• 1 avocado
•• 3 tablespoons walnuts,
macadamias, or sliced
almonds
•• 2 tablespoons crumbled
bleu cheese or hemp seeds
(optional)
•• 3 tablespoons sweet onion,
finely chopped
•• ¼ cup apple cider vinegar
•• ¼ cup avocado oil
•• 2 tablespoons raw honey
or agave
Based on 2 Servings
405 3g 5g 33g 11g 19g 8g
87
Snack
BANANA WHIP
This simple 1-ingredient banana whip tastes just like home-churned ice cream!
A hi-speed blender (like a Vitamix) whips frozen bananas into a creamy treat in less than a minute.
Simple, and so satisfying! Sprinkle in a tablespoons of hemp seeds for added protein, if desired.
Makes 2 servings
INGREDIENTS
•• 3 ripe bananas, peeled and frozen
DIRECTIONS
1.
In a hi-speed blender, blend bananas
until creamy like soft-serve ice cream.
Serve immediately and enjoy!
Based on 2 Servings
158 1g 0g 40g 5g 22g 2g
88
Dinner
NO-NOODLE CHICKEN CHOW MEIN
Cut the gluten, and the blood sugar rise you get from traditional noodles, and make this take-out favorite
with bean sprouts, instead. Sprouts are some of the most nutritious superfoods on the planet. They add a delicious
texture to this dish, while also give you sustained energy for the rest of the evening—no gluten gut, no post-dinner
bloating included! If you’re eating vegetarian, try making this dish with slices of zucchini, summer squash,
and sliced almonds, instead. The flavor is delicious, and the meal just as filling when made without meat!
Makes 2 servings
INGREDIENTS
•• 4 cloves garlic, finely chopped
•• 1 chicken breast, cut into very thin strips
•• 2 cups bean sprouts
•• 3 green onion (scallions) stalks,
cut into 2″ pieces
•• 3 tablespoons tamari
DIRECTIONS
1.
In a wok, melt coconut oil over medium-
high heat. Add garlic and chicken breast,
cooking until the chicken breast is no longer
pink throughout. Add bean sprouts and
green onions, sautee until softened, about
1–2 minutes. Sprinkle tamari over the skillet,
stirring to coat the dish. Serve and enjoy!
Based on 2 Servings
250 16g 13g 12g 3g 5g 18g
89
DAY 18
Breakfast
THE INCREDIBLE HIGH-FAT, LOW-CARB, NUTRIENT-DENSE, CHEWABLE SMOOTHIE
From Ben Greenfield
This smoothie is so nutrient dense that it can fulfill all of your nutrient needs for an entire day!
Try to blend it thick so that you can eat it out of a bowl with a spoon, which will assist with digestion
as the enzymes in your mouth break down your “chewable” smoothie.
Makes 1 giant smoothie
1.
•• 4 cups kale (preferably dinosaur kale)—lightly steamed and drained Toss the steamed kale
•• 1 cup raw almonds into the blender. Then
add almonds, brazil nuts,
•• 3–5 raw brazil nuts (purchased in shell to reduce mold)
avocado, cinnamon, dark
•• ½–1 avocado chocolate powder and
•• 1 tsp. cinnamon coconut milk. If you want to
•• 1–2 tbsp. dark chocolate powder add herbs, toss in a handful
(they’re fantastic for
•• 4–6 oz. full fat coconut milk (in bpa-free can)
cleansing the gut and liver).
•• ½–1 cup fresh herbs—optional
2.
Then blend! After about
•• 1–2 heaping scoops grass-fed, cold-pressed whey,
60 seconds of blending,
or vegan protein powder
stir in the protein powder,
•• 1 tsp. sea salt sea salt, coconut flakes,
•• 1 cup unsweetened coconut flakes and cacao nibs. Then
simply eat it out of a bowl,
•• 1–2 tbsp. organic cacao nibs
just like cereal but much,
•• Special Equipment: Hi-Speed Blender (like a Vitamix) much better for you!
Based on 1 Serving
2631 213g 77g 154g 43g 45g 67g
90
91
Lunch
BERRY SPINACH SALAD WITH RASPBERRY POPPYSEED DRESSING
A classic salad with delicious homemade Candied Almonds, baby spinach is easy to find in the prepackaged section
of any grocery store. If you don’t like spinach salads, try swapping in arugula for a slightly different flavor
and a bit more crunch! Want to add protein? A bit of grilled chicken tastes incredible with this salad!
Serves 4 (about 1 ½ cups per serving)
1.
•• 3 tablespoons sliced almonds In a medium nonstick skillet, heat almonds,
•• 2 teaspoons sugar sugar, salt, water, and add some pepper to taste
over medium-high heat. Stirring constantly,
•• ¼ teaspoon garlic salt
allow the sugar to begin to boil and caramelize.
•• ½ teaspoon water Once it begins to bubble, quickly transfer
•• 6 cups fresh spinach leaves the almonds to a piece of parchment paper.
•• ½ cup mixed berries (strawberries, raspberries, Allow them to cool.
blackberries and/or blueberries) 2.
In a large bowl, toss together the spinach leaves
•• ¼ cup raspberries and berries. Set aside.
3.
For The Dressing: Prepare the dressing by placing the raspberries,
•• 1 clove garlic garlic close, lemon juice, olive oil, and stevia
together. Blend until pureed (or use a hand
•• 6 tablespoons lemon juice
blender to combine). Add an additional
•• ¼ cup extra light olive oil tablespoon of lemon juice and olive oil, to thin
•• 6 drops of stevia the dressing out if desired. Stir in poppyseeds,
add salt and pepper.
•• ½ teaspoon poppyseeds
4.
•• Salt and pepper to taste Drizzle salad with dressing. Top with candied
almonds. Serve and enjoy!
Based on 4 Servings
204 19g 3g 7g 2g 3g 2g
92
93
Dinner
POMEGRANATE PEPITA SALAD WITH SALMON
From Tana Amen
Salmon pairs perfectly with this feisty pomegranate-pepita salad.

Look for pepitas (or shelled pumpkin seeds) online, if you’re having a hard time
finding them at your local grocery store.
Serves 4
SALMON INGREDIENTS SALAD INGREDIENTS

•• 4 filets wild salmon, skin off; 4 to 6 ounces each •• 12 ounces organic mixed salad greens
•• 1 garlic clove, minced •• ½ cup pomegranate seeds
•• 1 teaspoon minced cilantro •• ½ cup pepitas or pumpkin seeds,
•• ½ teaspoon cumin raw and unsalted
•• ½ teaspoon paprika •• 1 cup carrots, shredded or diced small
•• ⅛ teaspoon salt •• 1 cup cucumbers diced small
•• ⅛ teaspoon ground black pepper DRESSING INGREDIENTS

•• 1 teaspoon extra-virgin coconut oil •• ¼ cup organic, no-sugar-added
•• 2–3 tablespoons low-sodium vegetable broth pomegranate juice
•• 3 tablespoons extra-virgin olive oil
DIRECTIONS
1.
Preheat grill to medium. (Consider using a stove top grill for smaller portions.)
2.
In medium to large dish, combine garlic, cilantro, cumin, paprika, salt, pepper, coconut oil and vegetable
broth; add salmon and marinate. Set salmon aside to marinate until ready to cook.
3.
Toss mixed greens, pomegranate seeds, pepitas, carrots and cucumbers and place on large serving
platter or divide evenly between four salad bowls. Serve the dressing lightly whisked on the side, or toss
with the salad.
4.
Grill salmon approximately 4 to 5 minutes per side, depending on the thickness of the filets, until they
begin to flake easily.
5.
Serve salmon over the salad and enjoy!
94
Salmon | Based on 4 Servings
373 15g 3g 2g 0g 0g 57g

102 3g 1g 15g 4g 1g 5g

103 11g 1g 2g 0g 2g 0g
95
Dessert
BERRIES & CREAM
Berries and sweet almond-coconut cream is a simple, splendid way to end any dinner (or start any snack!)
Serve this with any berries you please, or swap in fresh sliced peaches, if you prefer.
For more protein, feel free to sprinkle with sliced almonds or pistachios, as well.
Makes 2 servings
INGREDIENTS
•• ¾ cup coconut millk
•• ¼ teaspoon pure almond extract
•• ½ teaspoon vanilla (or vanilla bean seeds,
if available)
•• 3–4 drops stevia
•• 1 cup berries
DIRECTIONS
1.
Whisk together coconut milk, almond and
vanilla extracts, and stevia. Pour over fresh
berries or peaches. Serve and enjoy!
Based on 2 Servings
142 13g 11g 6g 3g 3g 1g
96
DAY 19
Breakfast
COOL GREEN APPLE
Serves 1
1.
•• 2 apples Combine all ingredients in blender and process
•• ½ cucumber, peeled until smooth. Serve immediately.
•• 1 avocado
•• ½ handful parsley
Based on 1 Serving
481 30g 4g 59g 21g 32g 5g
97
Lunch
TUNA SALAD BOATS
Quick, simple, and full of delicious flavor, cucumbers are sliced and seeded, then stuffed with tuna salad
(or quinoa, if you prefer a vegetarian option). This is a great on-the-go lunch. Enjoy!
Serves 1
1.
•• ⅓ cup fresh-caught albacore tuna or ½ cup cooked quinoa In a small bowl, mix together tuna
•• 1 tablespoon olive oil (or quinoa), olive oil, vinegar, onion,
yogurt, and dill. Mix until well
combined. Salt and pepper to taste.
•• 2 tablespoons purple onion, finely chopped Spoon mixture into the center of
•• ½ cup plain coconut or almond milk yogurt a cucumber. Serve and enjoy.
•• 1 teaspoon dill (fresh or dried)
•• ½ cucumber, sliced lengthwise and seeded
Based on 1 Serving
423 24g 5g 13g 1g 9g 38g
98
Snack
GOJI BERRY BARK
This delicious treat calls for very dark chocolate to be melted and dried into munchable snaps, with healthy fruits
and nuts dried on top. A delicious way to enjoy a bit of chocolate after dinner!
Makes 4 servings
INGREDIENTS
•• ⅓ cup raw cacao powder
•• 2 ½ tablespoons coconut oil, melted
•• 2 tablespoons raw honey or agave
•• 2 tablespoons dried goji berries
(or unsweetened cranberries or raisins)
•• 2 tablespoons pumpkin seeds
(or chopped pistachios)
•• 1 tablespoon cacao nibs
•• Pinch or coarse sea salt
DIRECTIONS
1.
In a large bowl, mix together cacao powder,
coconut oil, and honey until well combined.
Use a spatula to spread this mixture very thinly
across a large piece of parchment paper. Press
goji berries, pumpkin seeds, and cacao nibs
into the top of the mixture. Sprinkle with sea
salt. Transfer to fridge and allow to harden.
Break into small pieces, enjoy!
Based on 4 Servings
219 11g 8g 30g 2g 24g 2g
99
Dinner
MASSAGED DINOSAUR KALE, FRISEE AND RASPBERRY SALAD
Dinosaur Kale may look rough, but it’s actually one of the most delicious ways to eat your roughage!
This simple recipe will show you how to prep a tender batch of Dino Kale in no time at all!
Serves 4
INGREDIENTS INGREDIENTS
For the Dressing: For the Salad:

•• ½ cup organic raspberries •• 10–12 large organic dinosaur kale leaves
•• 3 tablespoons red wine vinegar •• 1–2 small heads of organic frisee, chopped
•• 2 tablespoons olive oil •• 1 cup fresh organic raspberries
•• 1 teaspoon dried rosemary •• ¼ cup slivered almonds
•• ½ teaspoon sea salt •• 1 small shallot, finely chopped
•• ½ teaspoon black pepper
DIRECTIONS
•• 4 salmon fillets 1.
Massage kale by squeezing and crushing leaves
or organic chicken breasts, grilled
with hands until leaves become silky in texture.
DIRECTIONS Chop massaged leaves into fine pieces. Toss kale
1.
with frisee, raspberries, almonds and shallot.
Blend all ingredients together in a blender
2.
or food processor until smooth. Set aside. Drizzle dressing over salad. Serve salad with
grilled chicken or salmon on the side.

426 21g 3g 2g 1g 1g 57g

136 6g 0g 19g 5g 2g 6g
100
101
DAY 20
Breakfast
CHIA PUMPKIN BREAKFAST PUDDING
This simple pudding needs to be prepared about 20 minutes before eating, to ensure it has time to thicken.
Serves 2
1.
•• 1 cup unsweetened almond or hemp milk In a large bowl, whisk together almond milk,
•• ⅓ cup pumpkin puree pumpkin puree, pumpkin pie spice, and chia
seeds. Set aside and allow to thicken. Serve
•• 2 teaspoons pumpkin pie spice
topped with maple syrup and fresh berries.
•• 2 ½ tablespoons chia seeds Enjoy!
•• 4 tablespoons pure maple syrup
•• Fresh berries
Based on 2 Servings
273 12g 1g 37g 9g 4g 11g
102
Lunch
BROCCOLI-ORANGE SALAD
Broccoli pairs beautifully with fresh oranges in this quick and simple salad.
For extra protein, feel free to toss in ¼ cup quinoa, or 2 tablespoons of hemp seeds. If you have leftover coconut milk
or almond milk yogurt in your fridge, feel free to replace the coconut milk with either of those ingredients.
Serves 4 (about ½ cup per serving)
1.
•• 2 cups broccoli In a large bowl, toss together broccoli, oranges, cranberries, purple
•• 1 orange, peeled and diced onions, almonds, and pecans. In a small bowl, whisk together
coconut milk , vinegar, olive oil, soy sauce, and stevia. Drizzle over
•• 3 tablespoons dried
broccoli mixture. Toss until well coated. Salt and pepper to taste.
cranberries or raisins
Cover salad and place in fridge for about 30 minutes to allow the
•• 2 tablespoons diced flavors to come together. Serve and enjoy!
purple onions
•• 3 tablespoons sliced
almonds
•• 2 tablespoons chopped
pecans, walnut,
or sunflower seeds
For The Dressing:

•• 3 tablespoons coconut milk
•• 4 tablespoons apple cider
vinegar
Based on 4 Servings
209 16g 2g 14g 3g 8g 4g
103
Snack
GREEN AND LEAN SMOOTHIE
Bright and beautiful, this smoothie in naturally sweet and refreshing. The combination of zesty, ripe mango,
bright cucumber, and deeply colored kale and spinach gives this sipper as much color as it has flavor!
Serves 2
INGREDIENTS
•• 2 handfuls spinach
•• 1 handful kale
•• 1 fresh mango, peeled and pitted
•• 1 cucumber, chopped
•• 1 c water
•• ½ c ice
•• Special Equipment: Hi-Speed Blender
(like a Vitamix)
DIRECTIONS
1.
Place all ingredients into your Vitamix.
Blend until smooth and enjoy!
Based on 2 Servings
72 1g 0g 17g 2g 13g 2g
104
Dinner
MUSHROOM PIZZA
All the goodness of pizza, without any of the bad, energy-sapping stuff! These pizzas are easy to prep ahead
Makes 2 servings
1.
•• ¼ cup sunflower seeds or Preheat oven to 350 degrees. In a small food processor or hi-speed
pine nuts blender, combine sunflower seeds, garlic, carrots, Italian seasoning,
•• 1 large clove garlic nutritional yeast, olive oil, salt and pepper. Pulse until very finely
chopped, like pesto. Spread into the center of each mushroom
•• 3 tablespoons grated carrots
cap. Top with tomatoes. Place on a baking sheet and bake for
•• 1 teaspoon Italian seasoning 18–24 minutes, until the mushroom cap is tender and flat, and the
(or 2 tablespoons fresh basil) topping is bubbling slightly around the edges. Remove, cool slightly,
•• 2 tablespoons nutritional garnish with fresh chopped basil, if desired. Serve and enjoy!
yeast (or grated parmesan
cheese)
•• Pinch salt and pepper
•• 2 portabello mushroom
caps, stem removed
•• 12 mini tomatoes, halved
•• Fresh basil (optional)
Based on 2 Servings
501 35g 4g 41g 15g 21g 17g
105
DAY 21
Breakfast
GINGER COLADA
Makes 2 cups
INGREDIENTS
•• ¼ pineapple, peeled and cored
•• 1-inch piece ginger, grated
•• 1 cup (250 ml) coconut milk
•• ½ cup (125 ml) coconut water
•• 1 tsp vanilla extract (optional)
DIRECTIONS
1.
Based on 2 Servings
305 27g 24g 16g 1g 8g 4g
106
Lunch
SAVORY SALAD BOWL
This simple cold soup is absolutely delicious. Like a green gazpacho, it blends up quickly, and can be toted
in a cooler to work, eaten up to 4 hours after blending. If you have leftover veggies in the fridge,
feel free to add them to your smoothie. Carrots, cucumber, zucchini, or any leafy greens blend deliciously.
Serves 1
INGREDIENTS
•• 6 cups arugula
•• 1 avocado
•• 2 organic tomatoes
•• ½ tablespoon chopped
onion
•• ½ cup cilantro
•• 1 cup water
DIRECTIONS
1.
In a hi-speed blender,
add arugula, ½ avocado,
1 tomatoe, onion, cilantro,
and water. Blend until
puree’ed. Top with sliced
avocado and tomato. Salt
and pepper to taste.
Enjoy immediately.
Based on 1 Serving
400 31g 4g 32g 19g 11g 10g
107
Snack
KIWI COCONUT PARFAITS
Quick and simple, if you don’t have yogurt, feel free to slice a banana instead. Enjoy!
Makes 1
INGREDIENTS
•• ½ cup coconut milk or almond milk yogurt
•• 1 kiwi, peeled and diced
•• ¼ mango, peeled and diced
DIRECTIONS
1.
Top yogurt with kiwi and mango.
Serve and enjoy.
Based on 1 Serving
306 25g 21g 24g 3g 15g 4g
108
Dinner
AHI TUNA TACOS
Quick and fresh, these Ahi Tacos are seared on the outside and served raw. Be sure you get sushi-grade fresh fish
and cook it the day you buy it for maximum food safety. If you’re worried at all about food borne illness, cook
the tuna all the way through. If you’re eating vegetarian, add quinoa and tamari to your tacos instead.
Serves 2
1.
•• 2 tablespoons coconut oil In a large skillet, heat coconut oil over high heat. Salt and pepper
•• ½ pound ahi tuna steak both sides of the tuna steak. Sear both sides for 45–60 seconds
in the hot oil. Remove and set aside.
2.
•• 1 avocado In a small bowl, toss together cucumber, onion, cilantro, tamari,
apple cider vinegar, and honey. Slice tuna into thin slices.
•• ½ cucumber, diced
Serve tuna, avocado slices, and cucumber salsa in cabbage cups.
•• 3 tablespoons purple onion, Fold like a taco and enjoy.
finely diced
•• ¼ tablespoons cilantro
chopped
•• 1 tablespoon Tamari
•• 1 tablespoon apple cider
vinegar
•• ½ tablespoon honey
(or agave)
•• 1 avocado, sliced
•• 4 large cabbage leaves
Based on 2 Servings
491 35g 16g 19g 8g 8g 30g
109
110
Week 4
111
DAY 22
Breakfast
CREAMY BLUEBERRIES AND GREENS SMOOTHIE
From Sara Gottfried
Max out your daily dose of antioxidants, and start your morning off with serious all-natural energy
with this delicious blueberry and green smoothie.
Serves 1–2
INGREDIENTS
•• 1 cup organic unsweetened coconut water
•• ½ large organic Hass avocado
•• ½ cup fresh organic blueberries
•• 2 sticks of organic celery, cut into slices
•• 1 cup fresh spinach, kale, or other leafy green
•• Special Equipment: Hi-Speed Blender
(like a Vitamix)
DIRECTIONS
1.
Blend all ingredients together in a blender until
smooth and creamy. Chill in smoothie in freezer
for 30 minutes. Blend again for a few seconds
and enjoy!
Based on 2 Servings
247 21g 13g 17g 9g 7g 3g
112
Lunch
FRESH TOMATO SOUP
From Amy Coates
This homemade soup is so simple to make, and full of incredible flavor. Serve it alongside your favorite gluten-free
grilled cheese (using almond-milk cheese shreds, of course!) for a healthy comfort food dish.
Makes 6 servings
1.
•• 1 onion Chop up onion, carrots, celery, garlic.
•• 2 carrots Cook in coconut oil over medium heat until soft.
2.
•• 2 ribs of celery Chop up tomatoes and add to the pot along with the rest of the ingredients.
•• 4 cloves of garlic 3.
Bring to a boil and turn down to medium heat. Leave the soup on medium
•• 2 tbsp coconut oil for approximately 12 minutes to boil off some of the excess water.
(or butter) 4.
Place soup in a blender and puree. Season with salt and pepper.
•• 5 organic tomatoes Serve with gluten-free bread for dipping.
•• 2 cups organic
chicken broth
•• 28 oz can organic
tomatoes (796ml)
•• 14 oz can coconut
milk (398ml)
•• 1 tbsp fresh thyme
•• salt and pepper
to taste
•• 6 slices gluten-free
bread, toasted
Based on 6 Servings
414 25g 19g 26g 4g 9g 24g
113
Dinner
STUFFED SPAGHETTI SQUASH
Bright and colorful, this fun take on veggie spaghetti is fresh and delicious. Fancy enough to serve to guests,
this meal is a great way to introduce others to your quest for natural energy and vibrant health.
Serves 4
1.
•• 1 small spaghetti squash In a microwave (or oven), cook spaghetti
•• 2 tablespoons coconut or olive oil squash until tender (in microwave, about
20 minutes; in an oven preheated to
•• 1 tablespoon chopped garlic
350 degrees, about 60 minutes). Cut in half,
•• 1 ½ cups sliced baby bella mushrooms then slice each half into half so you have
•• ¼ cup pine nuts or chopped walnuts 4 pieces. Scrape the seeds from the center
•• 2 cups kale, finely chopped of the squash, discard. Scrape the squash into
a large bowl, leaving the squash shells intact.
•• 1 cup tomatoes, sliced
2.
•• ¼ cup fresh basil, chopped In a large skillet, melt coconut oil over medium-
high heat. Add garlic and mushrooms, sautee
for 2–3 minutes, until the edges have browned.
Add pine nuts and kale. Cook until kale is wilted.
Remove from heat, toss in tomatoes and basil.
Salt and pepper to taste. Scoop mixture back
into squash shells. Serve and enjoy!
Based on 4 Servings
219 11g 8g 30g 2g 24g 2g
114
115
Dessert
RAW BERRY CRISP
From Terry Shanahan
Comfort food make high energy.

This berry crisp packs all the punch of your favorite cobbler, without any of the sugar!
Serves 4
1.
•• 6 cups mixed berries (frozen or fresh) In a food processor, blend pecans, walnuts,
•• 1 Tbsp. Pure Maple Syrup dates, and cinnamon until coarsely ground.
2.
•• 1 cup Raw Pecans In a separate dish or bowl, toss berries
•• ½ cup Raw Walnuts with maple syrup.
3.
•• ½ cup Pitted Dates (I prefer using Scatter nut mixture over berries and serve
Medjool dates … they are more juicy!) immediately, or chill until read to serve.
•• ½ tsp. Ground Cinnamon
Based on 4 Servings
276 27g 2g 8g 3g 4g 5g
116
DAY 23
Breakfast
LIQUID SALAD
Makes 3 Cups
INGREDIENTS
•• ½ head romaine lettuce
•• 1 avocado
•• ½ cucumber
•• 1 tomato
•• ½ handful cilantro
•• 1 stalk celery
DIRECTIONS
1.
Combine all ingredients in
blender and process until
smooth. Serve immediately.
Based on 3 Servings
158 11g 2g 16g 10g 5g 5g
117
Lunch
QUICK CAULIFLOWER FRIED RICE
Who needs carbs, when you’ve got cauliflower? This dish tastes just like fried rice, but there’s not an ounce of rice in it!
Serve it with grilled chicken or salmon, if desired.
Serves 4
1.
•• 1 small head Cut the core from the cauliflower. With a sharp knife, chop the florets into
cauliflower thin slices. This will make
•• 1 tablespoon 2.
the florets fall into tiny little crumbles. Place in a food processor, if desired,
sesame oil and pulse just until the cauliflower has the texture of rice.
•• 1 cup frozen peas 3.
In a large skillet, heat sesame oil over medium-high heat. Add cauliflower,
and carrots mixture
frozen peas and carrots, soy sauce, and ginger to the skillet. Cover and cook
(or edamame and
until the cauliflower is tender, about 5–7 minutes.
carrots)
4.
•• 3 tablespoons soy Crack an egg into the skillet, stirring and mixing the egg into the cauliflower
sauce or tamari mixture with a spatula or wooden spoon until the egg is fully cooked.
Stir in green onions. Serve immediately and enjoy.
•• 2 cloves garlic
•• 1 large egg
•• ¼ cup green onions
Based on 4 Servings
69 5g 1g 4g 1g 0g 3g
118
Dinner
PEACH & TOMATO CHICKEN
This dish recalls the best flavors of summer. If you’re serving it in the fall or winter,
swap in extra tomato instead of the peaches. If you’re eating vegetarian, cook large slices
of almond-flour dusted zucchini instead of the chicken for a filling, delicious dish.
Serves 4
INGREDIENTS
•• ½ sweet onion, sliced thin
•• 8 very thin-sliced chicken breasts
•• ½ cup balsamic vinegar
•• 2 peaches, sliced
•• 1 large tomato, sliced
•• ¼ cup fresh basil, finely chopped
DIRECTIONS
1.
Heat coconut oil in a large skillet
over medium heat. Add onion and
chicken breasts. Salt and pepper
to taste. Sautee until chicken is
cooked through, about 4–6 minutes.
Remove chicken and onions. Set
aside. Turn skillet down to medium.
Add balsamic vinegar and cook,
2.
stirring constantly, until the mixture Serve chicken and onion slices
is reduced in half and begins to topped with peaches, tomatoes,
become thick and syrupy. balsamic drizzle, and basil. Enjoy!
Based on 4 Servings
388 13g 8g 12g 1g 10g 51g
119
Dessert
SEED TEA
From Alex Jamieson
Excellent for digestion and supporting the liver and gallbladder.

This tea is spiced and refreshing, making it a wonderful sugar-craving replacement.
Serves 2
INGREDIENTS
•• 1 teaspoon fennel seeds
•• 1 teaspoon fenugreek seeds
•• 1 star anise
•• 7 fresh mint leaves
DIRECTIONS
1.
Simmer the fennel, fenugreek and star anise in
2 cups of water for 5 minutes.
2.
Turn off the heat and add the mint leaves.
Steep for 5 minutes.
3.
Strain and drink.
Based on 2 Servings
18 1g 0g 3g 1g 0g 1g
120
DAY 24
Breakfast
BLUEBERRY MORNING
Toss the cold cereal and enjoy this 100% good-for-you breakfast instead.
Quicker than pouring cereal out of a box, plus no sluggish preservatives to get you down!
Makes 1 serving
1.
•• ½ cup fresh blueberries Prepare nut milk and pour over top of the
•• 2 tbsp chopped almonds, presoaked berries and other ingredients.
•• 2 tbsp ground hemp seeds

•• 2 tbsp dried shredded coconut
•• 1 tbsp ground flaxseed
Based on 1 Serving
371 29g 8g 23g 10g 9g 11g
121
Lunch
SWEET PEA & AVOCADO SALAD
From Amie Valpone
Light and refreshing, this spring-inspired salad is perfect for warm summer nights when you don’t want to cook.
Serves 2
INGREDIENTS
•• 2 cups mixed organic greens
•• ½ cup frozen peas, defrosted
•• 1 small red onion, diced
•• 1 ripe avocado, peeled, cored and thinly sliced
•• 2 Tbsp. freshly squeezed orange juice
•• 2 tsp. extra-virgin olive oil
•• 1 tsp. orange zest
•• 2 Tbsp. chia seeds
•• ¼ tsp. sea salt
•• ¼ tsp. pepper
DIRECTIONS
1.
In a large bowl, combine mixed greens, peas,
onion and avocado; set aside.
2.
In a small bowl, whisk remaining ingredients.
Pour over avocado mixture; gently toss to
combine.
3.
Serve immediately. Pair with a piece of seared
salmon if you’re feeling extra hungry.
Based on 2 Servings
271 20g 3g 22g 9g 5g 6g
122
Snack
VANILLA MOO
Almost as tasty as a vanilla milkshake, this yummy treat doesn’t have any milk at all!
Sip it with lunch, or save it for when those afternoon snack attacks normally strike.
Makes 1 serving
INGREDIENTS
•• 3 tablespoons raw cashews
•• ½ cup hemp milk (almond milk
or coconut milk beverage ok)
•• ½ cup ice
•• ½ tablespoon vanilla bean paste
(or vanilla extract)
•• 3–4 drops stevia
DIRECTIONS
1.
In a hi-speed blender, combine cashews
and half the milk until the cashews are
completely pureed. Add remaining ingredients.
Serve immediately and enjoy.
Based on 1 Serving
316 23g 5g 18g 2g 8g 12g
123
Dinner
POWER POTATO
Sweet Potatoes are a great way to get a healthy carb into your day. When topped with garlic spinach
and an incredible cashew cream, sweet meets savory AND satisfying! If you’ve never been a sweet potato fan,
swap in butternut squash, instead. Or try serving this delicious garlicky spinach over mashed cauliflower, instead.
(To mash cauliflower, simply boil it until it’s tender, then cream it with a bit of coconut milk
until it reaches the consistency of mashed potatoes).
Serves 2
1.
•• 4 sweet potatoes Cook sweet potatoes in an oven preheated to
•• 1 cup raw cashews 350 degrees for 60 minutes, or until tender.
2.
•• ½ cup coconut milk In a hi-speed blender, blend cashews, coconut
•• 2 cloves garlic, finely chopped milk, and a half the chopped garlic together
until thick and creamy. Season with salt and
•• Pinch salt and pepper
pepper. Set aside.
•• 1 tablespoon coconut or olive oil
3.
In a large skillet over medium-high heat, melt
coconut oil and add remaining garlic. Cook until
•• ¼ cup toasted pine nuts or walnuts (optional) garlic is aromatic, about 60 seconds, then add
spinach and ¼ cup water. Cover and cook until
spinach is wilted.
4.
Serve cooked sweet potatoes topped
with spinach. Drizzle with cashew cream.
Top with toasted nuts and enjoy!
Based on 2 Servings
933 60g 19g 89g 16g 16g 26g
124
125
DAY 25
Breakfast
SWEET GREEN ALMOND
Makes 2 cups
INGREDIENTS
•• 2 handfuls spinach
•• 1 cup red grapes
•• 1 banana
•• ½ avocado
•• 2 tbsp almond butter
•• 2 cups (500 ml) almond milk
DIRECTIONS
1.
Based on 2 Servings
393 21g 5g 42g 7g 29g 15g
126
Lunch
DELISH DETOX SALAD
Looking for a way to cut sugar cravings, naturally boost energy, and eat the plant-based nutrition your body needs?
This simple detox salad does all of the above, while packing a flavor bunch. This is one detox treat you’ll crave to eat!
Serves 4
INGREDIENTS
•• 2 heads broccoli
•• 1 head cauliflower
•• 1 apple, cored and cubed
•• ½ c pine nuts
•• ⅔ c dried cranberries
•• ¼ c cilantro
•• 5 tbsp fresh lemon juice
•• 2 tbsp maple syrup
•• salt and pepper, to taste
DIRECTIONS
1.
Process broccoli, cauliflower, and cilantro in
food processor until fine. Pour into a large bowl.
2.
Add remaining ingredients, toss well, and serve.
Based on 4 Servings
302 13g 1g 49g 8g 32g 7g
127
Snack
HOMEMADE COOKIE DOUGH BARS
Don’t buy those storebought energy bars!
You can make delicious versions at home, without any baking or headaching!
This version is one of my favorite. Naturally sweet, and full of plant-based protein.
It’s a perfect snack for fueling you all day long!
Makes 4 bars
1.
•• 1 cup soaked almonds In a hi-speed blender or food processor, pulse together almonds,
•• 1 cup sesame seeds, milled sesame seeds, honey, coconut oil, hemp seeds, and vanilla bean
paste until a soft dough forms. Fold in cacao nibs, and press into
•• ¼ cup honey
a parchment-lined bread pan. Allow to cool and firm up in the
•• ½ cup coconut oil fridge for 20–30 minutes before slicing into bars and serving.
•• 2 cups hemp seeds
•• 1 teaspoon vanilla bean
paste (or vanilla extract)
•• ¼ cup cacao nibs
Based on 4 Bars
1180 101g 32g 57g 15g 28g 29g
128
Dinner
STICKY SESAME SALMON
Craving Chinese Take-out? You’ll get your fill of favorite flavors (plus energy-giving nutrition!) with this incredibly easy,
delicious dish. If you’ve got a backyard grill, try grilling your salmon on pieces of foil (sprayed with nonstick olive oil)
for an extra flavor kick. If you’re not a fish eater, feel free to swap in chicken or baked sweet potatoes, instead.
Serves 2
1.
•• 1 tablespoon In a large skillet, melt coconut oil over medium-high heat. Salt and pepper
coconut oil salmon filets, then add filets to hot skillet—top side down first. Allow to cook
•• Salt and pepper while you quickly whisk together remaining ingredients. Flip salmon filets so
the bottom side is down, and the top side is now on top. Slather the sesame-
•• 2 salmon filets
honey mixture on top of the salmon filets. Allow to cook until salmon is
•• 4 tablespoons cooked through, about 3–4 minutes per side. Remove salmon from pan. Add
honey spinach to the pan. Add 2 tablespoons of water, then cover the pan and allow
•• 3 tablespoons the spinach to wilt (about 60 seconds). Serve salmon over spinach. Enjoy!
soy sauce
•• ¼ cup raw
sesame seeds
Based on 2 Servings
701 32g 10g 46g 5g 37g 65g
129
DAY 26
Breakfast
LIVE GRANOLA
Pure food, pure nutrition. This granola is easy to make, and stores in the fridge
as an ideal “fast-food” for up to 1 month.
Makes 2 servings
1.
•• ¼ cup raw Briefly pulse the almonds, sunflower seeds, and walnuts in a food processor.
almonds, soaked 2.
Add the dates, cinnamon, and salt and process briefly to mix.
•• ¼ cup raw
3.
sunflower seeds, Store in a sealed contain in the refrigerator OR serve immediately with fresh
soaked fruit and almond/rice milk.
•• ¼ cup raw walnuts

•• 4 dates, pitted
and chopped
(raisins or figs can
also be used)
•• ½ cup fresh
semi-fruit (apple,
pear, berries)
•• 1 tsp cinnamon
•• 1 cup almond
or rice milk
Based on 2 Servings
656 36g 1g 79g 13g 59g 18g
130
Lunch
CHINESE CHOP SALAD
This salad tastes best when it has 30 minutes to marinate in the dressing. Leave it for longer, and the cabbage
will get wilty. If you’re looking for a quicker way to speed along your lunch prep process, you can buy the bagged
coleslaw mix, thought I recommend chopping your own cabbage for the freshest final product.
Serves 2
1.
•• ¼ head cabbage, In a large bowl, toss all ingredients together. Serve and enjoy!
chopped
•• ½ red bell pepper
•• 1 avocado, peeled
and diced
•• 1 carrot, grated
•• ½ cucumber, diced
•• ½ cup sliced
almonds
•• 2 green onions,
finely sliced
•• ½ cup cilantro,
chopped
tamari
olive oil
•• 1 tablespoon
sesame oil
(optional)
Based on 2 Servings
634 48g 6g 48g 23g 20g 15g
131
Snack
DIY FRUIT GUMMIES
From Nick Pineault & Gen Gauvin
Get all the goodness of your favorite kid-friendly snacks, without all the badness!
These easy homemade gummies are sweetened with pure watermelon and just a touch of honey.
They’re surprisingly easy to make, and so easy to munch for healthy snacking!
Makes 8 servings
1.
•• 4 cups of watermelon Cut 4 cups of watermelon then liquify it in the blender. You
•• ¼ cup of lemon juice can also use a juicer to avoid the next step.
2.
•• 3 packets unsweetened gelatin Get rid of the pulp using a fine mesh. You should have
(organic is better) around 2 cups of juice.
•• 2 tbsp. of raw honey 3.
Divide your liquid in half. Put one cup in a saucepan and
warm it. It must not boil. Put the second cup in any kind
of bowl and add your gelatin. Whisk with a fork.
4.
Put the gelatin mix in the warm juice and whisk until
smooth.
5.
Add honey and lemon juice. Stir.
6.
Pour your mix in a silicon mold or in a refrigerator safe
pan for at least 30 minutes (or more). (P.S.: Don’t forget
to put a hard cooking tray BEFORE pouring your mixture
in your silicon mold.)
7.
Done! Remove the gummies from the mold and enjoy!
(P.S.: If they’re hard to remove, put them in the freezer.
It will be easier when they’ll be harder.)
Based on 8 Servings
45 0g 0g 12g 0g 10g 1g
132
Dinner
AHI MANGO SALAD
Seared Ahi makes an appearance in this dish. As with the Seared Ahi Tacos, if you prefer to avoid raw fish, cook the
tuna all the way through. Cod, Tilapia, Flounder, Swordfish, or Halibut will all taste delicious as swaps. And, if you’re
eating vegetarian, skip the fish and serve this salad avocado and 2 tablespoons of hemp seeds instead.
Serves 2
INGREDIENTS
•• ½ pound ahi tuna steak
•• 1 cucumber, diced
•• 1 mango, peeled and diced
•• ¼ cup fresh cilantro, chopped
•• 1 tablespoon purple onion, chopped
•• ½ tablespoons tamari (optional)
DIRECTIONS
1.
In a large skillet, melt coconut oil. Salt and
pepper both sides of the tuna steak. Sear top
and bottom of tuna for 30–60 seconds. Remove
and set aside for 5–8 minutes.
2.
In a large bowl, toss together cucumber, mango,
cilantro, onion, lime juice, and tamari. Serve
slices of the seared tuna on top. Pairs nicely with
avocado slices.
Based on 2 Servings
249 6g 2g 21g 2g 17g 28g
133
DAY 27
Breakfast
GREEN, MEAN & LEAN
This Green Smoothie is fearless when it comes to power-packed nutrition, and absolutely delicious flavor.
Enjoy it first thing in the morning for a caffeine-free kick of delicious flavor!
Makes 1 serving
INGREDIENTS
•• ½ cup frozen pineapple
•• 1 lime, peeled
•• ½″ piece ginger
•• 1 cup coconut water
DIRECTIONS
1.
Blend all together in a hi-speed blender until
smooth. Serve with a spoon and enjoy!
Based on 1 Serving
303 11g 1g 51g 10g 32g 10g
134
Lunch
CREAMY GARLIC BROCCOLI
You won’t believe the secret behind this quick and creamy broccoli. It’s hummus! With the plant-based
protein of chickpeas, this simple recipe may seem like a side dish, but it’s so filling, you can eat it for lunch.
Prep this dish ahead, then zap it in the microwave for extra flavor.
Makes 2 servings
1.
•• 1 head broccoli, florets removed In a large skillet, steam broccoli with ½ cup of
•• ½ cup roasted garlic hummus water just until the veggies turn a bright green.
Immediately stir in hummus. Drizzle with olive
oil and serve with lemon wedges to squeeze
•• Juice of 1 lemon on top. Perfect with a bowl of fresh sliced
•• 2 tomatoes (optional) and sea-salted tomatoes.
Based on 2 Servings
275 21g 3g 19g 7g 5g 8g
135
Snack
CINNAMON APPLES
The naturally sweet flavor of Almond butter is boosted with this yummy recipe.
It’s quick and easy to make for lunch, afterschool snacking, or anytime those midafternoon munchies hit!
INGREDIENTS
•• 2 tablespoons almond butter
•• 1 apple, sliced
•• 1 teaspoon almond flour or hemp seeds
•• ½ teaspoon cinnamon
DIRECTIONS
1.
In a small bowl, stir together almond butter
and stevia. Spread on apple slices. Mix together
the almond flour and cinnamon, sprinkle on top
of almond butter. Serve and enjoy!
258 16g 1g 27g 7g 16g 7g
136
Dinner
KOREAN TACOS
The recipe below uses grassfed beef, but you can swap in shredded chicken, skillet cooked white fish, or tender
sweet potato cubes, if you please. Korean red pepper flakes may seem like an odd ingredient, but they’re readily
available at Asian grocery stores. If you don’t have one near you, feel free to stir in a tablespoon of Rooster Sauce or
Chili Garlic sauce for flavor, instead. Both sauces are generally found in the Asian food section of most grocers.
Serves 4
1.
•• ½ pound grassfed beef Place roast, garlic, and olive oil in a slow cooker. Cover and cook on low
roast or chicken for 6–8 hours. Remove and shred beef.
•• 2 tablespoons 2.
Place carrots, ginger, red pepper flakes, tamari, sesame oil, and honey
chopped garlic into a hi-speed blender or mini food processor. Puree. Spoon sauce
•• 2 tablespoons olive oil on top of beef (or chicken, cooked fish cubes, or cooked sweet potato
•• 1 bottle organic cubes). Stir until coated.
babyfood carrots 3.
Serve in cabbage leaves topped with cucumber and green onions. Enjoy!
•• 1″ piece of fresh ginger
Tip: Try pairing this recipe with fresh chopped apples or pears for
•• 1 tablespoon Korean a deliciously simple flavor addition!
red pepper flakes
•• 1 tablespoon sesame oil
•• 1 tablespoon honey
•• ½ cucumber, chopped
•• 2 green onions, finely
chopped
•• 8 cabbage leaves
Based on 4 Servings
289 21g 6g 13g 2g 7g 13g
137
DAY 28
Breakfast
CAVEMAN BERRY BOWL
If you love cold cereal, this simple recipe makes a great swap! It takes just seconds to make in the morning,
so is perfect for those days when you’re in a rush, but want to kickstart your a.m.
with something delicious and energy-giving.
Serves 1
INGREDIENTS
•• 1 cup hemp milk
•• ½ teaspoon vanilla extract
•• 3-4 drops stevia
•• 1 cup fresh berries
•• ¼ cup your favorite raw nuts (sliced almonds,
chopped walnuts, pecan pieces, chopped
pistachios, or chopped macadamia)
•• 2 tablespoon of your favorite seeds (hemp
seeds, chia, sunflower, sprouted watermelon)
DIRECTIONS
1.
In a large cereal bowl, stir together milk, vanilla,
and stevia. Add berries to bowl. Sprinkle with
your favorite nuts and seeds. Serve and enjoy!
Based on 1 Serving
493 37g 7g 25g 5g 14g 20g
138
Lunch
BERRY ARUGULA AVOCADO
Just when you thought you’d enjoyed avocados in every form, this recipe arrives
and makes you fall in love with these highly nutritious veggie-fruits all over again.
Serves 1
1.
•• ½ avocado In a plate, place avocado half. Top with arugula and blueberries. Drizzle
•• 2 cups arugula with lemon and olive oil. Salt and pepper to taste. Sprinkle with your
favorite nuts or seeds. Serve and enjoy!
•• ¼ cup fresh blueberries
•• Juice of 1 lemon
•• 1 tablespoon pine
nuts, sliced almonds,
sunflower, or pumpkin
seeds
Based on 1 Serving
511 49g 7g 19g 9g 8g 5g
139
Dinner
BRAIN BOOSTING BBQ CHICKEN SALAD
From Tana Amen
This recipe requires marinating the chicken for best results.
Serves 4
INGREDIENTS
•• 2 free-range, hormone-free, •• 1 teaspoon dry thyme or •• 3 green onions, chopped
boneless, skinless chicken 1 tablespoon fresh thyme, •• 4 cups mixed greens
breasts (4 ounces each) chopped
•• 1 tablespoon olive oil
•• 1 lime, juiced •• ½ teaspoon salt
•• 2 tablespoons fresh
•• ¼ cup fresh orange juice •• ¼ teaspoon pepper lime juice
•• 3 garlic cloves, minced •• 1 red bell pepper, chopped •• 1 tablespoon cilantro,
•• ½ teaspoon onion powder •• ½ cup celery, chopped chopped
•• 1 teaspoon dried sage or •• ½ cup black beans, drained •• Salt and pepper to taste
1 tablespoon fresh sage, and rinsed •• ½ cup sugar-free Nature’s
chopped •• 1 avocado, cut into chunks Hallow BBQ Sauce (optional)
DIRECTIONS
1. 6.
In small bowl, combine lime juice, orange juice, Add red bell pepper, celery, black beans,
garlic, onion powder, sage, thyme, salt and pepper. avocado and green onions. Season with salt
2.
and pepper. Gently toss, being careful not
Transfer to a sealable plastic bag. Add chicken,
to mash the avocado.
turn to coat and refrigerate for 2 to 24 hours.
7.
3.
To serve, place greens on platter and spread
When ready to cook, preheat grill to medium-
chopped veggie and bean mixture over greens.
high heat.
Add slices of grilled chicken across the top.
4.
Grill chicken for about 5 to 7 minutes on each 8.
Drizzle sugar-free barbecue sauce over the
side or until chicken is no longer pink in center.
top if desired. Best served with salad cold
Allow to cool slightly before slicing or chopping.
and chicken warm.
5.
In large bowl, mix olive oil, 2 tablespoons lime
juice and cilantro.
140
Based on 4 Servings
310 13g 2g 34g 8g 11g 18g
141
Dessert
CHIA GOJI PUDDING
This delicious pudding is a natural libido booster. Enjoy dessert twice tonight!
Makes 4 servings
INGREDIENTS
•• 1 cup Coconut Milk Beverage
•• 1 teaspoon raw cacao powder
•• ¼ teaspoon cinnamon
•• 5–10 drops stevia (to taste)
•• 3 tablespoons chia seeds
•• 2 tablespoons finely chopped,
very dark chocolate
•• 2 tablespoons dried goji berries
DIRECTIONS
1.
In a large bowl, whisk together coconut
milk, cacao powder, cinnamon, stevia,
and chia seeds. Allow chia to set up and
thicken the pudding (for about 20 minute).
Top with chocolate and goji berries. Enjoy!
Based on 4 Servings
149 14g 12g 7g 0g 5g 2g
142
DAY 29
Breakfast
ZESTY GREENS
Makes 2 cups
INGREDIENTS
•• 2 celery ribs
•• ½ cucumber, peeled
•• 1 mango, peeled
•• ½ handful parsley
•• ½ lemon, peeled and seeded
•• 1 inch ginger, grated
DIRECTIONS
1.
Based on 2 Servings
115 1g 0g 28g 4g 17g 2g
143
Lunch
NUT BUTTER NORI WRAPS
Serves 4
INGREDIENTS
•• 2 tablespoons almond, cashew, tahini
or macadamia nut butter
•• 4 nori wrappers or seaweed snack squares
•• ½ tablespoon sesame oil (optional)
•• ½ tablespoon tamari
•• ¼ mango, sliced
•• ⅛ cucumber, sliced
•• ½ avocado, sliced thin
•• ¼ cup sprouts
DIRECTIONS
1.
In a small bowl, stir together almond butter,
sesame oil, and tamari. Spread ¼ of this mixture
into the center of 4 nori wrappers. Top with
mango, cucumber, avocado, and sprouts.
Moisten one end of the nori wrappers, roll
and gently secure closed. Serve and enjoy!
Based on 4 Servings
119 9g 1g 8g 3g 3g 3g
144
Snack
CHOCO BANANA WHIP
Looks like a dessert—but nourishes like a plant-based treat packed with protein!
This choco-banana whip is outrageously delicious … and absurdly easy to whip up!
Serves 2
1.
•• 3 very ripe bananas, In a hi-speed blender, whip frozen bananas, hemp seeds, 3 tablespoons
peeled and frozen cacao powder, and vanilla together until it reaches a consistency like soft-
•• 3 tablespoons serve ice cream. In a small bowl, whisk together remaining 1 tablespoon of
hemp seeds cacao powder, melted coconut oil, and honey. Drizzle immediately over ice
cream. Sprinkle with cacao nibs, if desired. Serve immediately and enjoy.
•• 4 tablespoons raw
cacao powder
•• ½ tablespoon
vanilla
coconut oil, melted
•• 1 tablespoon honey
•• Cacao nibs
(optional)
Based on 2 Servings
423 15g 7g 70g 7g 45g 6g
145
Dinner
MEDITERRANEAN SPAGHETTI SQUASH
From Sara Gottfried
Serve up spaghetti squash, instead of spaghetti! This delicious veggie is complemented by all those
classic Italian flavors you love. But made even better for you with this quick, pure food recipe!
Serves 4–6
1.
•• 1 large organic Preheat oven to 350 degrees.
spaghetti squash 2.
Slice spaghetti squash in half lengthwise and remove seeds.
•• ½ cup kalamata Place sides face down on a baking sheet.
olives, sliced
3.
Bake squash at 350 degrees for 45 minutes.
•• ½ cup cherry
tomatoes, sliced 4.
Allow squash to cool for 5–10 minutes, then remove “spaghetti” strands
in half of flesh with a fork.
•• 5 fresh basil leaves, 5.
Toss squash in a large bowl with olives, tomatoes, basil, garlic and olive oil.
chopped Sprinkle with salt and pepper and enjoy! Serve with grilled salmon, organic
•• 1 clove minced chicken, or grassfed steak if desired.
garlic 3 tablespoons
extra virgin olive oil
•• Sea salt and freshly
ground black
pepper to taste
•• Optional:
4 servings Grilled
salmon, organic
chicken, or grassfed
steak
Based on 4 Servings
120 6g 1g 2g 1g 1g 15g
146
DAY 30
Breakfast
TROPICAL HEALER
Makes 2 cups
INGREDIENTS
•• ¼ pineapple, peeled
•• 2 oranges, peeled
•• ½ lemon, peeled
•• 2 cups (500 ml) coconut water
•• 1 tbsp cinnamon
•• 1 tsp vanilla extract
•• ½ tsp turmeric powder
DIRECTIONS
1.
Based on 2 Servings
161 1g 1g 38g 8g 25g 3g
147
Lunch
RAW AVOCADO SOUP
Avocados are delicious, but if you’re tiring of them at this point in the 30-day plan, you can also swap in a cooked,
peeled sweet potato. Cups of steamed parsnips and kale also work well as a swap in this recipe. Enjoy!
Serves 2–3
1.
•• 1 medium firm ripe In a hi-speed blender, puree avocado, cucumber, ¾ cup basil, parsley, broth,
avocado salt, and lemon. Once pureed, spoon soup into bowls and serve topped
•• 1 medium with sundried tomatoes, pine nuts, and chopped basil. Enjoy.
cucumber
•• 1 cup fresh basil
leaves, loosely
packed
•• ¼ cup fresh parsley
leaves
•• 2–3 cups vegetable
broth
•• 1 tsp salt
•• 1 lemon, peel
removed
sundried tomatoes,
finely chopped
•• 2 tablespoons pine
nuts, toasted
Based on 2 Servings
483 26g 4g 55g 14g 10g 14g
148
Snack
SNACKY CINNABOWL
This delicious bowl can be heated on the stove, quickly zapped in the microwave, or can be prepped
in the morning and allowed to “soak” in your lunch bag for those moments when you need have the munchies,
but don’t have an oven. No matter how you serve it, this oatmeal-like bowl is totally delicious!
1.
•• ½ cup of raw Place the seeds, flax, dates, sea salt, cinnamon, and vanilla in a food processor
pumpkin seeds or hi-speed blender until finely crumbled. Store in fridge for up to 1 week.
•• ½ cup of sunflower 2.
To prepare, heat ½ cup of the above mixture with ¾ cup coconut milk.
seeds Bring to a boil and allow to simmer until the mixture is the texture of
•• ½ cup of chia seeds oatmeal. Top with sliced strawberries. Drizzle with pure maple syrup, raw
•• ¼ cup ground flax honey, or a bit of agave if additional sweetness is desired. Makes 2 cooked
servings when prepared in this manner.
•• ¼ cup hemp seeds
•• 6 pitted dates
•• ½ tsp of sea salt
•• 1 teaspoon
cinnamon
•• ½ tsp vanilla
•• Almond milk,
coconut milk,
or hemp milk
•• Strawberries, sliced
Based on 6 Servings
213 16g 2g 13g 6g 1g 8g
149
Dinner
FRESH SALMON-ASPARAGUS PACKS
This recipe is what I call “The Triple Threat”—quick, delicious, healthy. You can prep the recipe in 5 minutes,
and you’re essentially done. The foil cooking keeps the flavors in nicely, and makes cleanup a snap!
Feel free to swap in any fish you have accessible. This recipe is very versatile. Vegetarian eaters will want
to fill their packets with par-boiled potatoes, tomatoes, zucchini, and slices of onions, instead of the fish.
Makes 2 servings
1.
•• 1 pound asparagus Preheat oven to 350 degrees. Slice ends from
•• 2 salmon fillets clean asparagus spears. Split asparagus bunch
in half and place each half in the center of your
•• 2 cloves garlic, finely chopped
foil. Top with salmon. Sprinkle with garlic, drizzle
•• 3 tablespoons tamari with tamari, andsesame oil.
•• 1 tablespoon sesame or olive oil 2.
Fold foil over the top of the salmon filet’s, rolling
•• ½ teaspoon sesame seeds it down to create a secure tent over the top of
the fish. Firmly roll the edges of the packet, as
well, to secure the juices in the foil pack.
3.
Bake for 15–18 minutes, or just until the salmon
flakes easily with a fork.
4.
Allow to cool slightly before opening foil pack.
Garnish with sesame seeds, serve and enjoy!
Based on 2 Servings
480 22g 3g 12g 5g 5g 63g
150
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T h e

… IT’S ALL ABOUT EATING!

NOT THIS PLAN.

DAY 2 DAY 9 DAY 16

•• 2 tablespoons hemp seeds

•• 2 cups almond milk

Makes 7 mini fritattas

For The Dressing:

Makes 18–20 cookies

•• 2 tablespoons toasted sesame seeds

SALAD INGREDIENTS DIRECTIONS

Salad | Based on 2 Servings

Salmon | Based on 2 Servings

•• Salt and pepper

Apples and celery are a fantastic combination—and when they’re

•• 2 stalks celery, very

For The Dressing

Salad | Based on 2 Servings

Dressing | Based on 2 Servings

Homemade teriyaki sauce is a easy to make and so delicious!

•• ½ cup (125 ml) sparkling water

FISH INGREDIENTS DIRECTIONS

Fish | Based on 4 Servings

Pesto Cream | Based on 4 Servings

Makes 1 giant smoothie

Serves 4 (about 1 ½ cups per serving)

Salmon pairs perfectly with this feisty pomegranate-pepita salad.

SALMON INGREDIENTS SALAD INGREDIENTS

•• ½ teaspoon paprika •• 1 cup carrots, shredded or diced small

•• ⅛ teaspoon salt •• 1 cup cucumbers diced small

•• ⅛ teaspoon ground black pepper DRESSING INGREDIENTS

Salad | Based on 4 Servings

Dressing | Based on 4 Servings

For the Dressing: For the Salad:

Dressing | Based on 4 Servings

Salad | Based on 4 Servings

Serves 4 (about ½ cup per serving)

For The Dressing:

Comfort food make high energy.

Excellent for digestion and supporting the liver and gallbladder.

•• 2 tbsp ground hemp seeds

•• ¼ cup raw walnuts

This recipe requires marinating the chicken for best results.

Makes 6–8 servings

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