Foodie Workout Plan 1

This is part of the Skinny Coffee Club Program at www.skinnycoffeeclub.
com

INTRODUCTION
What is Skinny Coffee Club?
Drinks Guide
Hydration
Tea
Coffee
Juice
Meal Replacements
Milk
Sugar
FOOD WHITELIST
Protein
Vegetables
Cooking Oils
Legumes
Other
Food Blacklist
White carbs
Don’t drink calories or alcohol
Fruit
Stay away from dairy
Oils and deep frying
BREAKFAST RECIPES
Avocado Eggs with Bacon Sails
Super Green Smoothie
Almond Porridge
Omelette Muffins
Salmon Bennedict
Scrambled Egg Big Breakfast
Eggs Like Bacon
Breakfast burrito
This is part of the Skinny Coffee Club Program at www.skinnycoffeeclub.com

LUNCH RECIPES
Bacon, Chicken and Avocado Salad
Creamy Chicken Tortilla Soup
Curried Salmon Salad
Simple Spinach Salad with Grilled Steak and Raspberry Vinaigrette
Thai-Inspired Salad of Awesome
Chimichurri Salad
Zesty Lemon-Lime Seafood Salad with Homemade Salsa
Bacon, Egg, Avocado, and Tomato Salad
Italian Sausage Meatballs with Fresh Herbs
DINNER RECIPES
Aromatic Whole Grilled Chicken
Baked Fish in Parchment
Garlic Pulled Pork
Chicken and Spinach Dhansak
Healthy Baked Chicken
Mediterranean Stuffed Pork Loin
Pork Tenderloin with Cilantro Pesto
Shepherd’s Pie
Shrimp, Sausage, and Summer Squash Casserole
Turkey Casserole
Taco Rollups
White Chicken Chilli
Plant Based Challenge
So, what is the challenge?
Breakfast Elixir Recipes
Alkalizing Elixir
Game Changer Elixir

LUNCHES
PESTO BUTTER BEAN SALAD
Cajun Cauliflower Bowl
Minestrone
Fresca Bean Salad
SQUASH SOUP
Hollywood Bowl Brown Rice Salad
DINNERS
SPICY VEGGIE NOODLE BOWL
SPICY COCONUT & LENTIL DAHL
Easy Thai Noodles
Roasted Vegetable Cous Cous Bowl
WORKOUT GUIDE
INTRODUCTION
It is our mission to help as many people as possible achieve their ideal body, as well as
improve the attitude and confidence. We want everybody to feel as good as we do!
TRACKING YOUR PROGRESS
PICTURES SPEAK A THOUSAND WORDS
Measurements and weighing in
TYPES OF TRAINING
LOW INTENSITY TRAINING
HIGH INTENSITY TRAINING
OUR SUCCESS STORIES
THANK YOU


INTRODUCTION

This foodie guide is designed to be practiced in conjunction with the Skinny Coffee Club weight loss
program, which can be purchased online at www.skinnycoffeeclub.com.

Skinny Coffee Club is the world’s first coffee weight loss program. We strongly advise that the skinny
coffee club programs are utilised in conjunction with a suitable eating plan and exercise routine, in
order to maximise the benefits. Some may already maintain a healthy eating regime, however, those
that do not, this guide is made for you to reap the benefits of Skinny Coffee Club.

Be careful to avoid sub par imitations of our programs and for more ideas and inspiration we
recommend that you follow us on INSTAGRAM or FACEBOOK.

What is Skinny Coffee Club?

Skinny coffee club is the first weight loss program, aimed at enabling you to transform both your body
and mind, as well as cleansing your system. The unique blend of ingredients contained are both 100%
natural and have been used in ancient medicine for thousands of years. Our programs are designed
to clean your blood, eliminate toxins, waste and bacteria; with the beneficial consequence of weight
loss. Our recent study on our customers concluded that:

★ 94% of lost weight at a fast rate.
★ 92% of customers saw visible results in their first week.
★ 97% Experienced Increased Energy Levels
★ 92% Had An Improved Complexion Or Radiant Glow
★ 99% Said It Taste Amazing
★ 99% Said It Was Simple

The skinny coffee club program has been a phenomenal success and virtually anyone who
implements it can find success, from stay at home mums to athletes.

Drinks Cover


Drinks Guide

Hydration

Remaining hydrated is extremely important as becoming dehydrated can cause your body to become
confused, hold water resulting in bloating, loss of strength, fatigue and headaches. None of which
sound too appealing! Your daily water intake can vary on a daily basis depending on what you do that
day. If you are planning on exercising, being out in the sun or you are planning on staying awake for
long periods of time then you should up your water intake.

It is very important before and after exercise that you hydrate as this will help prevent fatigue. OF
COURSE, water is best, however, if you fancy tickling your taste buds with something else there are
other health beneficial, low calorie alternatives.

★ Black coffee
★ Herbal Tea
★ Iced coffee
★ Iced herbal tea

These should not be used to replace water as we recommend that you drink 1.5l of water per day.
You can freshen up your water by adding fresh lemon or lime. We recommend you make a pitcher of
ice cold, lemon water to drink first thing upon waking.

Did you know: you will burn 8 calories drinking ice cold water versus the 1
calorie of room temperature water

Tea

Try to stay away from household tea if you can try go for fresh leaf, herbal teas. We recommend
drinking 3 cups of green tea per day as this perfectly compliment your program.

Coffee

Drink as much coffee as you want! Try to source high quality coffee, free from toxins as opposed to
cheap supermarket coffee.


Juice
Try to stay away from supermarket cordial juices like orange and blackcurrant as they are packed full
of artificial sweeteners. On the other hand pure fruit juices are also packed with sugars and carbs.
You should avoid drinking calories. You can however drink green juices such as spirulina or
wheatgrass juice. Any superfood juices are all ok.

Meal Replacements
Meal replacements are completely fine as long as they do not contain cow's milk or sugar.

Milk
Cows milk will hinder the weight loss and detoxification process, so, we recommend that you use
alternatives such as unsweetened almond milk or coconut milk. In your coffee you can also blend in
one tablespoon of unsalted, grassfed butter- don’t knock it until you’ve tried it!

Sugar
Stay away from sugar and artificial sweeteners. If you need to sweeten we recommend using stevia,
honey or xylitol.



FOOD WHITELIST
Protein
Consume as much protein as you like. This includes things like:
★ Eggs
★ Beef
★ Fish
★ Pork
★ Chicken
★ Lamb
★ Beef
We recommend that you eat fish at least three times a week!

Vegetables
Vegetables are your friend they are a healthy, nutritious way to fill your plate and make you feel full.
Things like:
★ Broccoli
★ Cauliflower
★ Other cruciferous vegetables
★ Sauerkraut
★ Kale
★ Asparagus
★ Peas
★ Green beans
★ Spinach

There is no limit to how many of these vegetables you can eat. Although, not classed as vegetables
these are a-ok as well:
★ Tomatoes
★ Olives
★ Peppers
★ Avocados

Cooking Oils
Olive oil, avocado oil, coconut oil and grass fed butter are perfectly fine to consume and cook with.


Legumes
Eat as many legumes as you like, such as:
★ Lentils
★ Black beans
★ Pinto beans
★ Red beans
★ Soy beans

Other
Use cinnamon with as many meals as possible to enhance the weight loss and detoxing properties of
your skinny coffee club program. Make sure that you eat your first meal within one hour of waking
and wait no more than 4 hours and a half between meals. Finally, don’t eat within 3 hours before
going to bed.

Note: if you have to drink alcohol limit yourself to one glass of red wine a day.

For best results this should be used in conjunction with the skinny coffee club 28 day, 8 week or 12
week program. Which can be purchased at www.skinnycoffeeclub.com



Food Blacklist
White carbs

Remember if it’s white then it ain’t right! You should avoid bread, rice (including brown), whole grains,
cereal including steel-cut oats, potatoes, pasta, tortillas and breaded fried food. This includes chips,
crisps or anything derived from potatoes, clear avoidances are cakes, cookies, pastries and crackers.

Don’t drink calories or alcohol

Do not waste your calorie intake on drinks. This ranges from beer and wine to milk, pure fruit juices
and fizzy drinks. You may have diet fizzy drinks, however, make sure you limit them as the artificial
sweeteners can have a dampening effect on weight loss and are highly addictive.

Fruit

Don’t eat fruit except for citrus fruits. Yes, we did just say that! Different diets call for different
measures and for the Skinny Coffee Club program fruit is not tailored to this diet. Fruit is full of sugars
and can be the enemy of weight loss. Other than lemons and limes, we recommend that you stay
away from fruits for the duration of your program.

Due to the diet change in the plant based challenge this is an exception.

Stay away from dairy

Avoid cow’s milk, cheese or any other dairy except for grass fed butter. If you need to add milk to
something opt for a healthier option such as unsweetened almond or coconut milk. This obviously
includes chocolate as well (boooo).

Oils and deep frying

Don’t use vegetable oil or deep fry foods. Cooking in grass fed butter, olive oil or coconut oil is totally
fine. If you have a deep fat fryer in your kitchen then we recommend that you remove it to avoid
temptation. The more you cook the food the less nutrients it has, so, we recommend cooking your
food as little as possible for it to be healthily consumed.



BREAKFAST RECIPES
Avocado Eggs with Bacon Sails
Ingredients:
2 hard-boiled eggs
½ avocado
2 oz. bacon
Himalayan salt and pepper
Directions:
Step One: Hard boil the eggs and let cool. Split the eggs (as you would for deviled eggs).
Step Two: Scoop out the yolk and mash with the avocado, oil and salt and pepper to taste.
Step Three: Bake the bacon until crispy in the oven for 5–7 minutes at 350°F (180°C).
Step Four: With a spoon, carefully add the mixture back into the egg and set the bacon sail! Enjoy!
Super Green Smoothie
Ingredients:
½ organic cucumber, chopped
¼ cup parsley
½ lemon, peeled
½ avocado, pitted and peeled
2 cups organic, raw spinach
1 cup coconut water
6 ice cubes
Directions:
Add all ingredients to a blender and blend until smooth. Enjoy immediately.

Almond Porridge
Ingredients:
★ 1 c almond meal (for a coarser mouthfeel, you can also just grind up almonds in a food processor)
★ Cream from one can of full-fat coconut milk (the stuff you skim off the top of the can after it’s been in
the fridge)
★ Stevia (optional)
★ 2 tsp cinnamon
★ Pinch of ground nutmeg
Directions:
Step one: In a saucepan, heat the coconut cream until it “melts” and gets liquidy. Then add the almonds and
sweetener. Mix until combined thoroughly. Stir and cook on medium for about 5 minutes.

Step two: When it thickens up a bit and you’re almost ready to take it off, add the seasonings and stir it
together.


Omelette Muffins
TOTAL TIME (START TO FINISH): 30 minutes
SERVINGS: 6 egg muffin omelettes
Ingredients:
★ 6 eggs
★ ¼-½ cup cooked meat, cut or crumbled into small pieces
★ ½ cup diced vegetables
★ ¼ tsp Himalayan rock salt
★ 1/8 tsp ground pepper
★ 1/8 cup extra light mayonnaise
★ 1/8 cup water
Directions:
1. Preheat oven to 350°F. Generously grease 6 muffin tins with butter or coconut oil or for easier removal line
with paper baking cups. The baking cups also help the muffins hold their shape.
2. In a bowl, beat the eggs. Add meat, vegetables, Himalayan rock salt, ground pepper, and any other
ingredients and stir to combine.
3. Spoon or scoop into the muffin cups. Bake for 18–20 minutes until a knife inserted into the centre of an
muffin/ omelette comes out almost clean. The omelettes will continue to cook for a minute or two after
removed from the oven.
4. Remove the omelettes from the muffin cups and serve, or cool completely and store for another day.


Salmon Bennedict
Ingredients
★ 2 3oz. salmon fillets

★ a couple handfuls of spinach
★ 4 tbsp ghee, or Kerrygold unsalted butter
★ two egg yolks
★ juice from half a lime or lemon
★ salt & pepper
Directions
1. Cook up your salmon using your fat of choice, salt, and pepper. Rendered bacon fat adds a great taste,
if you’d like to use it.
2. While the salmon is cooking, saute the spinach until wilted to your liking.
3. Once the salmon is done, make up your hollandaise sauce (see below).
4. Stack the salmon on the spinach, and drizzle some sauce on top!
5. If you want to use the remaining egg whites, they’d make a yummy additional layer.
Hollandaise
1. In a saucepan, melt your butter.

2. While the butter melts: in a bowl, whisk together the egg yolks, lime juice, salt, and pepper.
3. Slowly add the butter little by little (by spoonfuls works well) to the yolks and whisk constantly. When
you’ve added a few tablespoons, you can add the yolks to the butter and turn heat to low.
4. Continue cooking the hollandaise for about 10-30 seconds to heat it up, whisking constantly so it
doesn’t harden.

Scrambled Egg Big Breakfast
SERVINGS: 1
INGREDIENTS:
★ ½ can of black beans

★ 2 medium eggs
★ 2 Tbsp of medium chunky salsa
★ ½ Haas avocado

DIRECTIONS:
1. Place the black beans in a pan and set to low heat.

2. Break the two eggs in a bowl, add a splash of water, and beat them with a fork.
3. Heat a frying pan on medium heat with some olive oil or grassfed butter.
4. When the pan is ready, cook the eggs until there is no liquid visible.
5. Pour the scrambled eggs and black beans onto a plate. Add the two Tbsp of salsa to the eggs, and the half
of avocado. Yummy!
Eggs Like Bacon

SERVINGS: 1

INGREDIENTS:
● 1-2 Tbsp olive oil or butter
● Fresh, pastured eggs
● Smoked paprika
● Himalayan Rock Salt and pepper

DIRECTIONS:
1. Start with free range eggs as these are the best quality and you know that the hens have been
treated well.
2. Once you have great eggs, fry them one at a time in 2 Tbsp olive oil or grass fed, unsalted butter on
medium-low heat and sprinkle with Himalayan rock salt, and black pepper, and a pinch of smoked
paprika.
3. Fry your eggs for just two minutes or so on each side, being careful to keep the yolk intact while
turning. You do not want to overcook your eggs as this will give it a rubbery texture and they will not
taste as amazing as they do!

Breakfast burrito

Ingredients:
★ 4 eggs, whites and yolks separated
★ 1/2 onion, finely chopped
★ 1 to 2 tomatoes, finely chopped
★ 1/4 cup canned diced green chiles
★ 1 red pepper, cut into strips
★ 1/4 cup finely chopped cilantro
★ 1/2 cup cooked meat (try sliced steak, ground beef, or shredded chicken)
★ 1 avocado, cut into wedges or small chunks
★ hot sauce or salsa on the side

Directions:
1. Whisk the egg whites
2. Warm a lightly oiled 10-inch skillet. Pour half of the egg whites in the pan, swirling the pan
around so the whites spread thinly and evenly. After about 30 seconds, put a lid on the pan and
cook 1 minute more. Use a rubber spatula to loosen and slide the egg white “tortilla” onto a plate.
Repeat once more with the remaining egg whites.
3. In the same pan, sauté onions with oil for one minute then add tomato, green chiles, red
pepper, cilantro, and meat.
4. Whisk egg yolks and pour into the pan, mixing into a scramble with the other ingredients.
5. Add avocado at the very end, then spoon half of filling onto each egg white. Roll the egg
whites up into burritos and serve with hot sauce or salsa.


LUNCH RECIPES

Bacon, Chicken and Avocado Salad
TOTAL TIME (START TO FINISH): 20-30 minutes
SERVINGS: 4

INGREDIENTS:
★ ¼ lb bacon, or 4–5 slices, cut into ½-inch bits
★ 8 boneless, skinless chicken thighs, chopped into 2 inch pieces, seasoned with salt and pepper
★ 1 avocado – peeled, pitted and cut into 1-inch chunks
★ 1 head romaine lettuce, chopped
★ ¼ cup chopped red onion
★ ½ cup chopped walnut

DIRECTIONS:
1. In a pan over medium heat, cook the bacon “bits” until crisp. Remove and set aside, but save the
bacon grease in the pan.
2. Add the chopped and seasoned chicken thighs to the pan and sauté in the bacon grease. Cook the
chicken and turn so that every side is browned. Allow it to simmer over low heat while you prepare
the rest of the salad.
3. Toss the chopped romaine, avocado, chicken and bacon together. Top with red onion and walnuts.
Dress with your favourite vinaigrette.
Creamy Chicken Tortilla Soup

SERVINGS: 6-8 .
INGREDIENTS:
★ 2 cans of chicken broth
★ 1 can of refried beans
★ 2 cans of Rotel tomatoes
★ ½ can of black beans
★ 1 can of Mexican or southwest corn (drained) (optional)
★ 1 rotisserie chicken chopped up, skin removed

DIRECTIONS:
1. Whisk chicken broth with refried beans.
2. Add rest of ingredients and stir together.
3. Heat thoroughly on stove

Curried Salmon Salad
SERVINGS: 1
INGREDIENTS:
★ 1 4–6 oz salmon fillet
★ ½ tsp coriander
★ ½ tsp cumin
★ ¼ tsp garam masala
★ ½-1 Tbsp coconut oil (for cooking fresh salmon)
★ 2 cups romaine lettuce, shredded
★ ½ avocado, cut into chunks
★ 2 Tbsp sliced or slivered almonds
★ 2–3 Tbsp chopped green onions

COCONUT MILK DRESSING:
★ 2–3 Tbsp coconut milk (or more, depending on how much dressing you like in your salad)
★ ½ tsp turmeric
★ ¼ tsp cinnamon
★ Dash of cayenne pepper Optional:
★ ½ tsp of coconut flour to thicken dressing

DIRECTIONS:
1. Season salmon with coriander, cumin and garam masala then pan-fry the fillet in coconut oil.
2. Flake salmon into small pieces and mix with other ingredients.

TO MAKE DRESSING:
Whisk dressing ingredients together and drizzle over salad.

Simple Spinach Salad with Grilled Steak and Raspberry Vinaigrette
SERVINGS: 1
INGREDIENTS:
★ 3 cups baby spinach
★ A few slices red onion
★ Small handful walnuts
★ Small handful pecans
★ 4 oz grilled steak or other protein

RASPBERRY VINAIGRETTE:
¼–½ cup raspberry vinegar
½ cup olive oil
1 Tbsp Dijon mustard
1 tsp minced garlic
½ tsp Himalayan rock salt
½ tsp pepper

DIRECTIONS:
1. Put spinach in a bowl and mix with nuts and onions.
2. Lay thinly sliced steak on top, either cold or warmed up.

TO MAKE DRESSING:
1. Mix together dressing ingredients. Add dressing to taste.

Thai-Inspired Salad of Awesome
SERVINGS: 4- 6
INGREDIENTS:
★ 1 bunch spinach, roughly chopped
★ 2 cups loosely packed fresh mung bean sprouts (optional)
★ 1 cup snow peas, julienned (i.e. cut into matchsticks)
★ 1 small can bamboo shoots (or water chestnuts), julienned
★ 1 red bell pepper, julienned
★ 1 bunch scallions, julienned or chopped
★ ½ cup chopped cilantro
★ ½ cup chopped basil
★ 1/3 cup chopped mint 1 avocado, diced 2 medium tomatoes, diced

THAI-INSPIRED DRESSING:
★ Juice and zest of 2 limes
★ ½ cup olive oil
★ 2 tsp fish sauce
★ 1 tsp soy or tamari sauce
★ 2 tsp finely minced garlic
★ 2 tsp ginger juice* (or grated ginger root)

DIRECTIONS:
1. Chop, julienne, and mix ingredients together. Drizzle with Thai-inspired dressing.

TO MAKE DRESSING:
1. Combine all ingredients in a bowl and mix.
2. *Ginger juice can be made by chopping up ginger and squishing it in a mortar and pestle, or in a
bowl with a spoon

Chimichurri Salad
Salad Ingredients
★ 10-12 oz meat of your choice, cut into chunks or strips (chicken, beef or pork work well)
★ 4 cups baby spinach
★ ½ red onion, thinly sliced
★ ½ cup cherry tomatoes, sliced in half
★ ½ red bell pepper cut into strips
★ ½ avocado cut into cubes

Chimichurri Marinade Ingredients
★ ½ cup c ilantro leaves (coriander here in Australia)
★ ¼ cup fresh mint leaves
★ ¼ cup f lat-leaf parsley
★ 3 cloves fresh garlic, finely chopped
★ ¼ teaspoon hot pepper flakes
★ ¼ cup of olive oil
★ Splash of vinegar or lime juice
★ Sea salt and pepper to taste

Directions
1. Prepare the chimichurri marinade. Chop all the herbs. Combine the herbs and garlic in a bowl.
Alternatively, you could use a food processor if you want a smoother marinade/dressing. Add the oil
and a splash of vinegar or lime. Correct the seasoning, adding salt or vinegar, to taste. The chimichurri
should be highly seasoned.
2. Pour a 1/2 of the chimichurri into a baking dish just large enough to hold the meat you want to
marinade. Add meat. Cover and store in the fridge for a few hours (at least 30 minutes!) Set the rest
of the chimichurri aside.
3. Heat up a large skillet. Cook meat until thoroughly cooked (3-5 minutes should do.) If cooking steak,
you can leave medium rare.
4. Combine veggies in a large salad bowl. Toss with the chimichurri you set aside. Add meat. Serve and
top with sprigs of cilantro.


Zesty Lemon-Lime Seafood Salad with Homemade Salsa

SERVINGS: 4
INGREDIENTS:
★ ½ lb cooked lump crabmeat (or lobster meat)
★ ½ lb cooked shrimp
★ ½ lb cooked sea scallops
★ 1 Tbsp of chopped fresh tarragon
★ 2 Tbsp of lemon juice
★ ½ tsp red pepper flakes
★ Tabasco sauce, to taste
★ Himalayan Salt to taste
★ 2 avocados
★ Your favourite greens

SALSA:
★ 1 medium onion, chopped
★ 2 ½ cups coarsely chopped roasted tomatoes**
★ 2 garlic cloves, finely chopped
★ ¼ cup coarsely chopped cilantro
★ 2 Tbsp lime juice
★ 1 tsp olive oil
★ Himalayan Salt to taste
★ To spice it up, add hot sauce or finely chopped jalapeno to taste

DIRECTIONS:
1. In a medium bowl, combine seafood, tarragon, lemon juice, red pepper flakes and Tabasco sauce
and place in the refrigerator for 20 minutes to chill.
2. To make salsa: Combine all the salsa ingredients. For a chunky salsa, stir the ingredients in a bowl.
For a smooth salsa, blend in the blender. Letting the salsa sit for a while helps the flavors blend.
3. Cut the avocados in half, remove the pits, and gently scoop the meat out of the shells, keeping the
shape intact. Slice each avocado half into thin slices.
4. Place your greens of choice in four bowls and top with ¼ of the seafood mixture, ¼ of the salsa, and
fan the avocado slices on top.
5. **The salsa can be made with raw tomatoes, but if you’d like to roast them for more flavor, start by
preheating the oven to 375- 400°F. Slice each tomato in half and drizzle with olive oil. Roast for at
least 1 hour, until tomatoes are soft. Longer roasting evaporates some of the moisture and intensifies
the flavour.


Bacon, Egg, Avocado, and Tomato Salad
SERVINGS: 1
INGREDIENTS:
★ 1 ripe avocado, chopped into chunks
★ 2 hard boiled eggs, chopped into chunks
★ 1 medium-sized tomato, chopped into chunks
★ Juice from one lemon wedge
★ 2–4 cooked pieces of bacon, crumbled (optional)
★ Himalayan rock salt and pepper to taste

DIRECTIONS:
1. Mix all ingredients together, stirring not too much, but just enough to make some of the avocado
and egg into mush.

Italian Sausage Meatballs with Fresh Herbs
Servings: 20 Large or 30 Medium Sized Meatballs
INGREDIENTS:
★ 1 lb ground beef (or bison)
★ 1 lb sweet Italian sausage
★ 2 cloves garlic, minced
★ 1 sprig fresh rosemary, minced
★ 3 sprigs fresh thyme, minced
★ 1 long sprig fresh oregano, minced
★ ¼ cup roughly chopped flat leaf parsley
★ ½ small yellow onion, roughly chopped
★ ½ cup almond meal
★ 2 eggs, whisked
★ 1 tsp red pepper flakes
★ Black pepper
★ ½ cup finely shredded parmesan (optional)
★ ¼ cup bacon fat

DIRECTIONS:
1. Remove the Italian sausage from its casing. Mix all of the ingredients, except bacon fat, together
until well combined. With lightly oiled hands, roll the meatballs into the desired size.

2. To cook, heat bacon fat in a saute pan over medium to medium-high heat. Once hot, add the
meatballs. Fry 5–7 minutes, until bottom is browned.

3. Turn meatballs to opposite side and fry until that side is nicely browned, another 5–7 minutes. Cut
one open to determine if it is fully cooked on the inside. If not quite done, turn heat to low and cover
pan for a few more minutes or put meatballs in a warm oven while you fry another batch.



DINNER RECIPES
Aromatic Whole Grilled Chicken
SERVINGS: 4- 6
INGREDIENTS:
★ 1 whole chicken
★ 1 Tbsp salt
★ 1 Tbsp ground pepper (try a mix of white and black)
★ 1–2 Tbsp smoked sweet paprika (or just sweet paprika if you can’t find the smoked variety)
★ 1 Tbsp chili powder
★ 1 Tbsp garlic powder or dried minced garlic
★ 1 tsp turmeric
★ Portion of your favourite green vegetables

DIRECTIONS:
1. Get the grill started first, so it comes up to at least 325°F before you put the bird on.
2. Mix the dry ingredients together and set the rub aside.
3. Set the chicken breast-side down and remove anything that’s inside the cavity.
4. Using a sharp knife or kitchen shears, cut down each side of the backbone to remove it. The
backbone runs right down the middle of the chicken.
5. When the backbone is removed, the chicken will fold open. Rub the bird with olive oil then rub the
spice mix generously all over the bird.
6. Cook the chicken with the grill lid on, checking and turning the bird every 15 minutes. Watch out for
flare-ups and try to avoid letting the chicken come in direct contact with flames. Cook until an internal
temperature of at least 165°F is reached.
7. Serve with your favourite green vegetables!


Baked Fish in Parchment

SERVINGS: 2
INGREDIENTS:
★ Two 16-inch parchment paper sheets (or tin foil)
★ 2 rosemary sprigs (or cilantro or parsley or thyme)
★ 1 5-6 oz. skinless fish fillet
★ ½ cup diced zucchini
★ 3 cherry tomatoes, halved
★ 2 small artichoke hearts (canned) quartered
★ 1 Tbsp dry white wine
★ Himalayan
★ Salt and pepper
★ Squeeze of fresh lemon juice

DIRECTIONS:
1. Preheat your oven to 450˚F. Lay one parchment paper over another, long side of the paper
horizontal. Lay herb sprigs in middle of the parchment. Season fish on both sides with salt and
pepper. Lay fish on top of the herb sprigs. Spoon the zucchini, tomatoes, and artichoke hearts over
the fish. Season the vegetables with a pinch more of salt and pepper. Pour the white wine over
everything.
2. Seal the packet closed by rolling and crimping the long sides together over the fish and vegetables.
Then roll and crimp the ends closed so no steam can escape. Place on baking sheet.
3. Bake for 10-15 minutes, until the fish is cooked through. Timing depends on thickness of fish: 10
minutes for ½-inch fillet, or 15 minutes for 1- inch fillet. If you are cooking more than one packet, add
another minute to cooking time for each additional packet. Just before serving, carefully open the
packet (hot steam!), and add a squeeze of lemon juice over everything.


Garlic Pulled Pork

TOTAL TIME (START TO FINISH): 4 to 5 hours (30 minutes for marinade) SERVINGS: 6-8
INGREDIENTS:
★ 1 pork shoulder cut (butt or picnic), weighing 3–4 lbs
★ 1–2 Tbsp himalayan salt
★ ½ tsp cumin
★ 1 tsp of black pepper
★ 1–2 Tbsp of granulated garlic or garlic powder
★ Optional:
★ 6 fresh garlic cloves, peeled
★ Juice of one lime
★ 1 onion
★ 1 bay leaf
★ Portion of your favourite green vegetables!

DIRECTIONS:
1. Mix together salt, cumin, black pepper and granulated garlic. Juice the lime over the seasonings and
rub the mixture all over the pork. If you love garlic as much as Pat does, you might want to use fresh
garlic, too.
2. Optional: use a knife to slice six thin cuts in the pork and push each clove securely inside each cut.
You don’t want the fresh garlic to fall out and touch the cooking vessel or it will burn and affect the
flavor of the meat.
3. The meat should marinate out of refrigeration for a half hour before you put it in the oven. This
ensures that it will cook evenly throughout. If you want to let the meat marinate in the rub longer
than this, put it in the fridge for an hour or even overnight.
4. When you’re ready to cook, preheat the oven to 250°F. Place the roast in a pan with one sliced
onion and a bay leaf. Cover and roast for three to four hours, or until the middle of the roast reads
about 190° and falls apart easily when pulled with a fork.
5. Let the roast rest for twenty minutes or so, then uncover. You’ll notice a lot of liquid at the bottom.
Use it as a sauce for the meat, which you will now viciously attack with two forks. It’ll fall apart pretty
readily, and you’ll get the idea of the shredding method after a couple of pulls. Enjoy!
6. Serve with your favourite green vegetables!


Chicken and Spinach Dhansak

SERVINGS: 1-2
INGREDIENTS:
★ 1 lb chicken breast
★ Extra virgin olive oil
★ 1 large onion (sliced into fine wedges)
★ ½ tsp Himalayan salt
★ 1 tsp of chili powder
★ 2 green chilies, finely chopped
★ 1.5 tsp of garam masala
★ 2 cups lentils
★ 2 fresh garlic cloves, minced
★ Pinch of ground fenugreek
★ 2 Tbsp of lemon juice
★ Handful of finely chopped coriander

DIRECTIONS:
1. Wash the chicken and slice it into small pieces.
2. Heat the oil in a large, deep frying pan, and add the onions. Keeping a low heat, wait 5 minutes for
the onions to start melting.
3. After 5 minutes, increase the heat to a medium level and wait for the onions to become slightly
golden in color.
4. Add the salt, chili powder, turmeric, chopped green chilies, and garam masala. Stir all of them into
the onions. Continue cooking for 5 minutes, stirring frequently.
5. Add the lentils.
6. Increase the heat again, and add the chicken breast along with the fenugreek and garlic. Stir for 5
minutes.
7. Add 2 cups of water.
8. Put in the lemon juice and half of the coriander. Bring to a boil for 5 minutes, then reduce heat.
9. Cook the curry for 15 minutes.
10. Skim off any excess oil and sprinkle in the remaining coriander


Healthy Baked Chicken

TOTAL TIME (START TO FINISH): 1 hour and 40 minutes
SERVINGS: 4-8
INGREDIENTS:
1-2 Tbsp unrefined, organic coconut oil
1 tsp organic minced garlic
1 tsp himalayan salt
3-4 lb whole chicken
1 whole lemon
1 whole red onion

DIRECTIONS:
1. Mix the coconut oil, garlic, and sea salt in a bowl.
2. Preheat the oven to 375˚F . Rinse the whole chicken and transfer it to an oven safe pan. Coat the
chicken with the coconut oil mix.
3. Cut the lemon into 4 slices. Put the lemon slices under the chicken, and spread apart around the
chicken.
4. Cut the red onion into 4 parts, and put it in the chicken cavity.
5. Put the chicken in the oven at 375˚F and cook for 90 minutes.


Mediterranean Stuffed Pork Loin

TOTAL TIME (START TO FINISH): 1 to 1½ hours
SERVINGS: 3-6

INGREDIENTS:
★ 1–2 lbs pork tenderloin
★ 1 red pepper, finely chopped
★ 1–2 garlic cloves, finely chopped
★ 6 oz spinach
★ ¼ cup chopped almonds
★ Pitted kalamata olives
★ Olive oil or butter for sautéing
★ ¼ cup crumbled Feta cheese (Optional)

DIRECTIONS:
1. Drizzle some olive oil or butter in a frying pan over medium heat. Add red peppers and garlic to the
pan. After a few minutes add the spinach and cook until it wilts. Remove from heat.
2. Butterfly cut the pork tenderloin (cut vertically down the middle until almost through, but not quite
through the pork). Place saranwrap over the butterflied pork and pound it as flat as you can without
breaking through the pork (use a meat tenderizing hammer for best results).
3. Once the pork is thin, add the ingredients from the pan on top of the pork, spreading it all over.
Add the almonds, and optional feta cheese and olives.
4. Gently roll the pork into a tube/roll. If you are using a smaller pork loin, or were not able to pound it
very thinly, you may just be folding the loin over rather than rolling it. In this case, securing the loin
with toothpicks or kitchen twine will be necessary.
5. Drizzle the pork with olive oil and butter and bake at 375°F for about 40–60 minutes (depending on
the size of the pork roll). When the pork is cooked to your liking, let it cool slightly and then slice.


Pork Tenderloin with Cilantro Pesto

TOTAL TIME (START TO FINISH): Minimum 2 ½ hours (2 hours for marinade)
SERVINGS: 8
INGREDIENTS:
★ 2 lbs of pork tenderloin
★ 4 Tbsp olive oil
★ 2 tsp sesame oil
★ 2 Tbsp rice wine vinegar
★ 2 cloves of garlic, chopped
★ 1 inch fresh ginger, peeled and chopped

CILANTRO PESTO:
★ 1 bunch of cilantro, leaves only
★ 2 large garlic cloves
★ 1-inch piece of ginger, peeled and sliced thin
★ 1 Tbsp fish sauce
★ ¼ cup olive oil (or less, to taste)
★ 1 tsp sesame oil (or more, to taste)
★ ¼ cup almond butter
★ 1 tsp honey (optional)
★ ½-1 cup coconut milk
★ Himalayan salt to taste

DIRECTIONS:
1. Slice the tenderloin into rounds of 1-inch thickness. Mix oils and vinegar, add garlic and ginger.
Marinate the pork slices in a nonreactive glass container for at least 2 hours or overnight, turning at
intervals to marinate both sides of the slices.
2. To cook the pork, heat some coconut oil, lard, or olive oil in a large skillet over medium-high heat.
Quickly sear the slices, turning once, until just cooked through. Do not crowd the pan, cook in batches
as needed so they sear and don’t steam. Keep each batch warm in a warm oven or covered in foil
wrap.

TO MAKE PESTO: Blend sauce ingredients in blender or food processor until smooth, adding coconut
milk until preferred consistency is reached.

TO SERVE: P
ut a few slices of pork on a plate with a little bit of pesto on each slice, or serve pesto on
the side. (A little pesto goes a long way, flavor-wise.) Serve with cooked greens with sesame seeds and
sliced red peppers for a nice color combo.


Shepherd’s Pie
SERVINGS: 8 slices
INGREDIENTS:
★ 1 head cauliflower
★ 4 Tbsp unsalted grassfed butter
★ Salt & pepper taste
★ 1 medium onion, chopped
★ 1 cup frozen organic peas & carrots, thawed
★ ¾ cup frozen organic green beans, thawed
★ 1 lb ground grass-fed beef or bison
★ 1 Tbsp coconut flour or almond flour
★ ¾ cup beef stock or broth
★ 1 Tbsp chopped fresh thyme or 1 tsp dried
★ 1 Tbsp chopped fresh rosemary or 1 tsp dried

DIRECTIONS:
1. Preheat oven to 400°F. Break the cauliflower into chunky pieces and steam until just tender. Put in
the food processor with 2 Tbsp butter and process until smooth. Add salt & pepper to taste. Set aside.
2. Heat oil in a skillet over medium-low heat. Add onion and sauté several minutes until soft. Add beef
and cook for about 5 minutes, stirring to break up the meat so it browns evenly. Add peas, carrots
and green beans and cook another five minutes.
3. Stir in the coconut flour. Add broth and herbs and reduce the heat to low and simmer, stirring
occasionally, for about 5 minutes. Add salt and pepper to taste. Remove from skillet and put into a 9-
inch pie pan. Spread the cauliflower over the top. 4. Scatter 2 Tbsp of butter cut into small pieces on
top of the cauliflower. Bake 30– 35 minutes.


Shrimp, Sausage, and Summer Squash Casserole
SERVINGS: 6 to 8
INGREDIENTS:
★ 4–5 lbs yellow crookneck squash (or zucchini), sliced
★ 1 onion, finely chopped
★ 6 slices bacon, chopped into pieces
★ ½ lb Italian sausage (spicy or regular)
★ 1 lb raw shrimp (peeled/deveined/tails off), chopped into bite-sized pieces
★ 2 eggs
★ Grass Fed, unsalted butter, if needed for sautéing

Optional seasonings:
Himalayan salt,
pepper,
Cajun seasoning or hot sauce

DIRECTIONS:
1. Preheat oven to 350°F.
2. Cook the bacon and sausage together in a large soup pot or other deep pot. When fat begins to
render, add the onion.
3. Sauté until bacon is slightly crispy, sausage is crumbled and cooked, and onion is soft. Add the
sliced squash (it may be easiest to add it in several batches) and stir to coat with meat and rendered
fat.
4. Turn the heat to high. If the sausage and bacon have not rendered enough fat to cook the squash,
then add some butter to the pot. The squash is done once it is slightly browned and there is no liquid
sitting in the pot. By this time, the squash will have reduced by about half.
5. Season with your choice of salt, pepper, Cajun seasoning and/or hot sauce.
6. Remove the pot from the stove and let it cool slightly.
7. Beat the eggs in a small bowl and pour over the squash mixture. Add the raw shrimp. Stir to
combine all ingredients then pour into a casserole dish.
8. Bake until hot and bubbly, approximately 30 minutes. Enjoy!


Turkey Casserole
TOTAL TIME (START TO FINISH): 1 hour, 15 minutes
SERVINGS: 3-6
INGREDIENTS:
★ 1 large yellow squash
★ 1 lb of ground turkey
★ 1 Tbsp Worcester and soy sauce (low sodium)
★ Garlic (for taste)
★ 1 square Pyrex pan
★ Salt, pepper
★ 2 cans pinto, navy, or black beans (pick your favorite)
★ 3 cups broccoli
★ ¼ cup of feta or goat cheese (optional)

DIRECTIONS:
1. Slice up the yellow squash into thin strips, cutting sideways (Hint: cutting sideways = bigger
circumference).
2. Fry up the turkey in the Worcester and soy sauce, until the turkey is brown (or just slightly pink) in
the middle. Add in the garlic near the end, to prevent it from burning.
3. Line the bottom of the casserole dish with the squash slices, sprinkle with salt, pepper, and any
other spices (rosemary, dill, cumin, are all good).
4. Spread turkey on top of slices; top off with beans, then broccoli. Spread evenly.
5. Sprinkle the cheese all across the top.
6. Cover with aluminum foil. Bake at 300˚F for 1 hour, then check.


Taco Rollups
SERVINGS: 6-10
INGREDIENTS:
★ 3 lbs ground turkey
★ 2 packets of taco seasoning
★ 2 cans of black beans (pinto, refried, or whatever beans you like)
★ 1-2 cans of whole kernel corn (yellow or white) S
★ everal lettuce leafs
★ Guacamole,
★ salsa (optional)

DIRECTIONS:
1. Brown ground turkey, add taco seasoning, and stir for a few minutes.
2. Add black beans (drained) and corn (drained).
3. Mix it all together and VOILA!
4. Roll it up in a lettuce leaf and eat like a taco, or eat it on top of the lettuce like a salad.


White Chicken Chilli

TOTAL TIME (START TO FINISH): 2 hours, 15 minutes
SERVINGS: 4-8
INGREDIENTS
★ 2 med onions (chopped)
★ 4 cloves garlic (minced)
★ 2 4-oz cans chopped green chilies
★ 4 cups cooked chicken (chopped up)
★ 2 tsp ground cumin
★ 1.5 tsp dried oregano (crumbled)
★ ¼ tsp cayenne or crushed red pepper
★ 3 16-oz cans, Great Northern beans (drained and rinsed)
★ 6 cups chicken broth
★ Himalayan Salt,
★ pepper

DIRECTIONS:
1. Heat oil in large heavy pot to medium/high.
2. Add onions. Sauté until translucent (about 10 minutes).
3. Add garlic, chilies, chicken, cumin, oregano, and hot pepper. Sauté for 2 minutes.
4. Add beans and chicken broth.
5. Bring to a boil, reduce heat, and simmer for 2 hours or longer.
6. Add salt and pepper to taste.



Plant Based Challenge

There has been an incredible amount of science coming out of late in support of a plant-based diet,
and how it helps you to lose weight and turn your health around. It is becoming all the more evident
that a nutrient-dense, high-fiber diet can not only tame o
besity, but it can prevent and reverse the
killer diseases of our time: heart disease, Type 2 diabetes and even some kinds of c ancer.

So, what is the challenge?

The challenge entails eating whole food, plant based food for just two weeks! Now, you may be
thinking “I could never live without meat” although we have had a lot of feedback from our Skinny
Coffee Club customers who have in fact made the full swap to a plant based diet!

Due to the diet being high in fibre this diet is amazing for pushing you through that mid way slump
and even post Skinny Coffee Club we recommend going plant based for 2 weeks every three months
to “reboot” your system.


Breakfast Elixir Recipes

Alkalizing Elixir
Ingredients:
★ 1-2 tbsp. Calcium Bentonite Clay powder
★ 2-3 tbsp. raw flax seeds
★ 2-3 tbsp. raw pumpkin seeds
★ 1 tsp. psyllium powder
★ 1 cup spring or filtered water
★ 1 grapefruit peeled and with seeds
★ 1 apple (cored)
★ ¼-½ cucumber
★ 1 stalk celery
★ 1 small bunch of parsley
★ 1-2 leafs of romaine, kale, chard, collard or other dark green veggie

Directions:
Add the first four ingredients into a blender and puree. Then add the remaining ingredients and
puree again.

This recipe will help you experience the many healthy benefits of your alkalizing and detoxing Calcium
Bentonite Clay while you also enjoy a great tasting and nutritious breakfast treat.


Game Changer Elixir

Ingredients:
★ 2-3 cups water
★ 2-3 tbsp. raw Brazil nut or Macadamia nuts
★ 3-4 square inches fresh raw coconut plus coconut water
★ 2-3. raw bananas or ripe plantains
★ ¼ pineapple (peeled with a knife)
★ 1 lime or orange (peeled)
★ Figs or other fruit available
★ 2-4 leaves of kale, sea weed or green leafy plant or veggie
★ Pinch of sea salt

Directions:
Add the first three ingredients to a blender and puree on high speed. Add the next three items and
blend again. Then add the last three items and blend again.

This healthy treat tastes great and is great source of fiber, vitamins, phyto-nutrients, minerals and
enzymes.


LUNCHES
PESTO BUTTER BEAN SALAD
Serves 2
Ingredients:
For the pesto:
★ 1/2 a cup of pine nuts (100g)
★ 2 big handfuls of fresh basil leaves (50g)
★ 5 tablespoons of olive oil
★ 2 cloves of garlic
★ 1 lemon
★ salt and pepper

For the salad:
★ a handful of pumpkin seeds
★ Two 400g tins of butter beans
★ 1 bag of rocket (about 60g)
★ two handfuls of pomegranates (60g)
★ olive oil
★ 1 lemon

Directions:
1. To make the pesto...simply peel the garlic and then put all the required ingredients into a food
processor and blend until smooth, then leave to one side.
2. Drain and rinse the beans and then place them in a frying pan with the pesto and sauté the two
together for two-three minutes until warm. While they cook squeeze the lemon for the salad over the
beans and add more black pepper.
3. Add rocket, pumpkin seeds and pomegranates to your plates, drizzle them with olive oil and then add
the beans on top.

Cajun Cauliflower Bowl
15 min 4 servings
INGREDIENTS
★ 1 cup quinoa rinsed & drained
★ 2 leeks (white and light green parts only), finely chopped
★ 4 cloves garlic minced
★ 1 pound cauliflower (fresh or frozen), cut into 1-inch florets
★ 2 tomatoes diced
★ 1⁄4 cup fresh lemon juice
★ 10 ounces frozen corn
★ 2 tablespoons fresh parsley (optional) finely chopped
★ 2 (15-oz) cans kidney beans drained & rinsed
★ 2 teaspoons Cajun seasoning
★ sea salt
★ freshly ground black pepper
★ hot sauce (optional)

DIRECTIONS
PREPARE GRAINS
Combine the quinoa and 2 cups of water in a saucepan and bring to a boil over high heat. Reduce the
heat to low, cover, and simmer for 20 minutes. Remove the pan from the heat and let it cool, then
fluff the quinoa with a fork.
PREPARE PRODUCE
Chop leek. Mince garlic. Cut cauliflower. Dice tomatoes. Juice lemon.
BRING IT TOGETHER

COOK VEGETABLES
1. Put the cauliflower in a stockpot and sauté over medium heat, stirring occasionally and adding water
to the pan as needed to keep it from sticking to the pan, for about 6 minutes, until it softens. Add the
corn, leeks, and garlic and cook until the vegetables are tender, about 4 minutes. Stir and add water 1
to 2 tablespoons at a time as needed, to keep the vegetables from sticking to the stockpot.
2. Add the beans, tomatoes, parsley (if using), and Cajun seasoning and stir to coat the vegetables with
the seasonings. Season with salt and pepper to taste. Cook until the mixture is heated through, about
2 minutes. Add the lemon juice and and gently stir to combine.

ASSEMBLE & SERVE
Serve cauliflower mixture warm over quinoa, adding hot sauce as desired.
Store any leftovers in an airtight container in the refrigerator for up to 3 days.

Minestrone
Makes 4 servings
Ready in: 30 minutes
Ingredients:
★ 1 large onion, chopped
★ 2 medium carrots, chopped
★ 1 stalk celery, chopped
★ 2 large cloves garlic, minces
★ 1 can diced tomatoes, undrained
★ 1 can cannellini beans, drained and rinsed
★ 1 medium zucchini, diced
★ 4 cups vegetable broth
★ 1 tespoon dried basil
★ ½ teaspoon dried oregano

Directions:
1. Heat a large saucepan over medium heat. Place the onion, carrots, celery, and garlic into the pan and
cook, stirring occasionally, until softened, about 7 minutes. Add water 1 to 2 tablespoons at a time as
needed, to keep the vegetables from sticking to the pan.
2. Stir in the tomatoes and their juices, beans, zucchini, and broth. Add the basil, oregano, and salt and
pepper to taste. Bring to a boil, then reduce the heat to low, cover, and simmer until the vegetables
are tender, about 20 minutes.
3. Taste and adjust the seasonings, adding more salt and pepper if needed. Serve hot.

Fresca Bean Salad
Ingredients:
★ 1 can black beans, drained and rinsed
★ 1 medium carrot, shredded
★ ½ small red onion, minced
★ 1 cup cherry tomatoes, halved
★ 2 TBSP fresh cilantro, chopped
★ 1 Avocado, diced
★ ½ lime, juiced
★ 1 ½ TBSP garlic granules or powder
★ 1 teaspoon of cumin
★ 2 generous pinches of cayenne pepper

DIRECTIONS:
In a large bowl, mix the beans, carrots, onion, tomato cilantro, lime juice and spices. Stir in the
avocado just before serving and enjoy.

SQUASH SOUP

INGREDIENTS:
★ 1 medium butternut squash, cut in half & seeds removed
★ 1 yellow onion, halved
★ 2 cloves of garlic, skin on
★ 2tbsp sundried tomatoes
★ ¼ teaspoon smoked paprika
★ 4 cups vegetable broth
★ ½ cup cooked wild rice
★ Himalayan rock salt to taste
DIRECTIONS:
1. Preheat the oven to 375°F.

2. On a large baking sheet, place the butternut squash, flesh side down, along with the onion and
garlic. Dry roast until the garlic and onions are soft, about 20-30 minutes. Remove the onion and garlic
and let cool about 5 minutes. Squeeze garlic out of its papery skin, remove the onion peels, and set both
aside.
3. Continue to roast the butternut squash until it is soft and can easily be pierced with a knife, about
15-25 additional minutes (45 minutes total). Remove from the oven and allow to cool 5 minutes. Scoop
out the squash flesh and set aside.
4. Meanwhile, rehydrate the sundried tomatoes by soaking them in a small bowl of very hot water
(about 30 minutes), drain, and set aside.
5. Using a blender and working in batches, puree the roasted vegetables, sundried tomatoes,
smoked paprika, and vegetable broth. Place the puree in a medium/large saucepan, bring to a simmer,
and cook, stirring frequently, for 20 minutes to marry the flavors. Taste and season with sea salt.
6. To serve, ladle the soup into bowls. Garnish each with 1 heaping tablespoon of the cooked wild
rice.

Hollywood Bowl Brown Rice Salad
INGREDIENTS:
★ 1 cup brown rice
★ 1 zucchini, finely chopped
★ 1 cucumber, finely chopped
★ 2 tomatoes, finely chopped
★ ½ cup finely chopped green onions, white and light green parts
★ 1 cup chopped fresh cilantro leaves
★ 3-4 TBSP fresh lemon juice (2 lemons)
★ ¼ teaspoon fresh ground pepper
★ Himalayan rock salt

DIRECTIONS:
1. Rinse the rice, and place it in a saucepan with 2 cups water. Bring the water to a boil over high heat.
Reduce the heat to low, cover, and simmer until the rice is tender, about 45 minutes.
2. Remove the pan from the heat and let stand, covered, for 10 to 15 minutes.
3. Transfer the rice to a large bowl, and let it cool for a few minutes until no longer steaming.
4. Add the zucchini, cucumber, tomatoes, green onions, cilantro, 3 tablespoons lemon juice, pepper,
and salt to taste. Mix well. Taste and add more lemon juice if desired.
5. Cover and chill, or let stand at room temperature for 30 minutes, to allow the flavors to meld.
6. Taste and adjust seasoning. Serve cold or at room temperature. Store in an airtight container in the
refrigerator for 2 to 3 days.


DINNERS
SPICY VEGGIE NOODLE BOWL
Serves: 2
INGREDIENTS:
★ 150g fresh rice noodles
★ 300g tofu, drained
★ 40g mange tout
★ 1 courgette, chopped
★ 1 fresh red chilli, chopped
★ Handful of beans sprouts, about 30g
★ Handful of roasted cashews, about 40g
★ Handful of chopped coriander, about 30g

FOR THE DRESSING
★ 2 tablespoons of peanut butter
★ 1 teaspoon of tamari
★ 3 tablespoons of olive oil
★ Pinch of salt
DIRECTIONS:
1. Start by draining your tofu. Once the water is drained, place a paper towel over the top and
leave something heavy on it for 20 minutes to press out any excess liquid.
2. Once dry, place a pan with a drizzle of olive oil on a hob to warm up, cut your tofu and
courgette into small pieces and place in the warm frying pan – sautée, untouched, over a
medium heat for 10 minutes, before turning and finishing on the other side for 3-4 minutes.
3. Cook your noodles in boiling water for 8-10 minutes, adding your mange tout in the last
minute or two. Once cooked, drain and mix together with the red chilli, bean sprouts, chopped
coriander, tofu and courgette.
4. Then make your dressing by mixing together all of the ingredients – drizzle over the noodles
and give it all a good mix together. Top with more fresh chilli and roast cashews and enjoy!

SPICY COCONUT & LENTIL DAHL
Serves: 4
Prep: 20M
Cooking: 120M
Total: 140M
INGREDIENTS FOR THE DAHL:
★ 400g of dry green lentils, 2 cups
★ x 2 400 ml cans of coconut milk
★ 3 garlic cloves, chopped
★ 2 large tomatoes, chopped
★ Teaspoon of ground cumin
★ Teaspoon of curry powder
★ Teaspoon of cinnamon
★ Teaspoon of paprika
★ Teaspoon of chilli powder
★ Handful of chilli flakes
★ Salt and pepper to taste

TO SERVE:
★ A serving of brown or wholegrain rice
★ Sliced avocado
★ Chilli flakes
★ Dollop of coconut yogurt

DIRECTIONS:
1. Start by putting all of your dahl ingredients into a pan and give it all a good stir. Bring to a boil
before reducing to simmer over a low temperature, then leave uncovered for 2-3 hours until
thick – making sure to stir and add more water if it starts to stick to the bottom of the pan.
2. When your dahl is almost cooked and smells delicious, put your rice on to boil and slice your
avocado.
3. Once your dahl is cooked, stir through a little more salt and a splash of water to your taste.
Serve with a side of rice, a dollop of coconut yogurt, some sliced avocado and a sprinkle of
chilli flakes – enjoy!


Easy Thai Noodles

INGREDIENTS:
★ 8 ozs fresh rice noodles
★ 3 tbsp low sodium soy sauce
★ 2 tbsp brown rice syrup
★ 2 tbsp fresh lime juice (1-2 limes)
★ 4 cloves garlic, minced
★ 12 oz package frozen Asian-style vegetables
★ 1 cup mung bean sprouts
★ 2 green oniones, white and light green parts chopped
★ 3 tbsp chopped nuts
★ ¼ cup chopped fresh cilantro
★ 1 lime cut into wedges

DIRECTIONS:

1. Cook the noodles according to the package instructions. Drain and set aside.
2. Meanwhile in a large saucepan, combine the soy sauce, brown rice syrup, lime juice, garlic and
¼ cup of water. Bring to a boil over medium heat. Stir in the Asian mixed vegetables and cook
until crisp-tender, about 5 minutes.
3. Add the cooked noodles, bean sprouts and toss to coat. Cook until heated through (about 2
minutes)
4. Garnish the noodles with green onions, chopped nuts, cilantro and lime wedges.


Roasted Vegetable Cous Cous Bowl

Servings: 4

Ingredients
★ 2 medium size yellow squash
★ 1 onion
★ 3 bell peppers
★ 1/4 cup of roasted/salted pumpkin seeds
★ 1/4 cup chopped basil
★ 1 tsp smoked paprika
★ 1 tsp granulated garlic
★ 3 tbl of olive oil plus more for drizzling the roasted vegetables
★ 1 tsp of garam masala seasoning
★ 1/2 tsp turmeric
★ 1 can of chickpeas- drained and rinsed
★ salt and pepper to taste

Directions:
1. Preheat the oven to 400 degrees.
2. Cut the onion, squash and bell peppers into large but still bite sized pieces. Put on a baking sheet and
drizzle with olive oil, 1/2 tsp of garam masala seasoning, salt and pepper to your taste. Massage
veggies with your hands to make sure they are coated with the oil. Pop into the oven for 25-30 min
until the peppers are slightly charred, the skin of the squash is soft and onions are translucent.
3. As the veggies are cooking, boil 1 cup of water. Add the smoked paprika, granulated garlic, 1/4 tsp salt
and 1 tbl of olive oil to the water. Once water is boiling, remove from the heat and stir in 1 1/4 cups of
couscous. Return the lid and let sit for 2 min. Fluff with a fork and add 1 tbl of olive oil, chopped basil
and pumpkin seeds.
4. Last but not least, toast the chickpeas on high heat in a santé pan with 1/2 tsp of turmeric and 1 tbl of
olive oil for 5 min while frequently stirring.
5. Now time to build the bowl! Place couscous on the bottom, add the veggies, chickpeas, garnish with
more basil and salt and pepper.



WORKOUT GUIDE
INTRODUCTION
At Skinny Coffee Club, we are all about helping our customers achieve their dream, beach body.
Many people take terrible advice when it comes to exercising, in order to achieve the body they
want, often ending up with an overly muscular look, overtraining, or not seeing the desired results.

It is our mission to help as many people as possible achieve their ideal body, as
well as improve the attitude and confidence. We want everybody to feel as good
as we do!

Achieving your dream body does take 100% commitment. If you put in a small amount of effort,
there is no way that you will achieve the results that you desire. But, it is will be worth it in the end.
Nothing feels as good as having the body that you want.

We want to educate all of our customers on how to achieve their goals. We want to make our
customers understand that over the top diets and excessive training are not the optimal methods
to reach your goals and are not at all necessary; like others would have you believe. For the best
results, this exercise guide is best used in conjunction with our eating plan and our skinny coffee
club programs, which can be found at www.skinnycoffeeclub.com

Throughout your transformation, please feel free to tag us in any photo’s on Instagram, Facebook
and Twitter. There is no better feeling for us than seeing the amazing transformations of our
customers. Simply #skinnycoffeebabes because lets face you are a complete babe!


TRACKING YOUR PROGRESS

PICTURES SPEAK A THOUSAND WORDS

The first thing we highly recommend is taking progress photo’s every week. This is great motivation
as you can see your progress and therefore stick to the program with your ideal body in sight. To
begin you will need 3 photos:
1. A photo face on with arms by your side or you can raise one to take the photo yourself in the
mirror.
2. A photo side on with your arm by your side. You can use your other arm furthest from the mirror
to take a photo.
3. A photo from behind. Thank god for selfie loving phones! You can turn to the front camera on
your phone to take a photo over your shoulder in the mirror.

Every week you can track your progress in all 3 of these poses and watch the difference over time.
Want to see something cool that a woman on reddit did? She turned her transformations in a year
into a GIF what a way to document your progress click here to view.

Also, with any before and after photos submitted to us we will ship you out a FREE 2
8 day program
for you to continue with your progress! All you have to do is either upload it to your instagram and
tag us @skinnycoffeeclub and #skinnycoffeebabes or email your photos, IG handle and a short
review on how skinny coffee club has helped you to hello@skinnycoffeeclub.com.

Measurements and weighing in

We recommend that you weigh in weekly and on the same day each week. As everyone knows first
thing in the morning before your workout or breakfast is best!

Measuring body fat

Sometimes weighing in can be defected when you are working out because you may be losing fat
but gaining muscle so whilst you weigh the same your body is getting leaner. To measure body fat
you will need a pair of callipers. We prefer to use the three site method where you will use the
callipers on your triceps, abdominal and thigh area. When taking a skinfold the basic idea is to
"pinch and pull." Attempt to separate the fat tissue from the surrounding tissue with a good pinch,
and then pull away from the body just slightly. Once you feel like you have a good pinch, perform
these steps:
1. Place the calipers about 1 cm to the side of your fingers.
2. Press on the serrated thumb pad next to the word "press" until the two arrows line up.
3. Note the measurement on the little scale to the right of the arrows. This is part of the Skinny
Coffee Club weight loss plan www.skinnycoffeeclub.com

4. Release the pinch and repeat all of these steps several times for all three sites. Take the average
of your pinches and plug it into the body fat calculator online.

Locations to test
1. Triceps- Find the midpoint between the acromion process (the bony knob on top of your
shoulder) and the point of the elbow. You'll need a helper for this. Use a vertical fold.
2. suprailiac - This site is found below the armpit at the top ridge of your hip bone, called the iliac
crest or suprailiac, taken on the side. Gently press the area and find the ridge of the hip, going just
above the bone. Then measure using a diagonal fold.
3. Thigh- use the midpoint between the hip and the knee. I normally use the distance between the
tip of my thumb and pinky from the top of the knee, which for most people is fairly close to the
midpoint. Measure using a vertical fold.

Do you measure up?
Lastly, you can take measurements once a month and pop them into a program like excel to create
charts to watch your progress. Either that there are plenty of apps if you prefer to do it this way. The
places to measure are:
★ Bust: Measure all the way around your bust and back on the line of your nipples.
★ Chest: Measure directly under your breasts, as high up as possible.
★ Waist: Measure at its narrowest point width-wise, usually just above the navel.
★ Hips: Measure around the widest part of the hipbones.
★ Midway: Measure midway between the widest part of your hips and your waist.
★ Thighs: Measure around fullest part of upper leg while standing
★ Knees: Measure immediately above the knee.
★ Calves: Measure around fullest part.
★ Upper arm: Measure above your elbows – around fullest part.
★ Forearms: Measure below your elbows – around fullest part


TYPES OF TRAINING
Throughout this program, we will be performing tWo different types of training. These are high
intensity interval training (HIIT) and low intensity training (LIT).

To get the best results, we will be using a method called progressive overload. This means that you
gradually increase the difficulty of your exercise routine in order to achieve the optimum results.
Throughout your program, you should perform the following:
★ 2 sessions of HIIT
★ 2 session of LIT

This is performed whenever you would like throughout the week, however, NEVER on the same day.

LOW INTENSITY TRAINING

You can make a choice of any of the following exercises below per session. You can alternate
exercises if you would like to mix it up a bit:
★ Fast Paced Walking Walk for 1 hour at a pace of at least 4mph. Be sure that you are breaking a
sweat and your heart rate is increasing.
★ 30 Minute Jog Jog at as fast of a pace as you can for 30 minutes. This will be a different pace from
person to person, but be sure that you are really pushing yourself. If you can’t jog for 30 minutes
straight, just jog for as long as you can and then walk at a brisk pace for the rest.
★ 30 Minutes on the Rowing Machine Row on the rowing machine at as fast of a pace as you can for
30 minutes. This will be a different pace from person to person, but be sure that you are really
pushing yourself.
★ 30 minutes swimming using breast stroke
★ 30 minute yoga class


HIGH INTENSITY TRAINING

Repeat this routine twice per week. It may be hard at first, but make sure you really push yourself
and get in as many reps of each exercise as possible. Remember that each extra rep you can push
out puts you closer to your goals.

We recommend to document your starting point and to ensure you increase the amount you do
each session. Do each exercise below until failure (as many reps as you can). Have a 15 second
break between each exercise:
★ Bicycle Sit Ups
★ Press Ups
★ Plank
★ Jump Squats
★ Burpees
★ Tricep Dips
★ Mountain Climbers
★ Lunges
★ Leg Raises
★ Sit Ups


OUR SUCCESS STORIES

READ MARY’S STORY OF HOW SHE LOST 70LBS
WITH SKINNY COFFEE CLUB HERE!

READ SAMANTHA’S STORY OF HOW SHE LOST 5
STONE WITH SKINNY COFFEE CLUB HERE!

READ SUMMER’S STORY OF HOW SHE LOST 29 LBS
WITH SKINNY COFFEE CLUB HERE!


THANK YOU

Thank you so much for reading the eating and exercise plan and following the Skinny Coffee Club
program. We put our customers first and really believe in your achievements. If you have any
questions about anything at all, please do not hesitate to contact us at hello@skinnycoffeeclub.com.

The coming weeks and months are going to be both difficult and exciting, but we know that you will
be completely overjoyed by your transformations. We hope that we are able to change your life in the
way that we have with many of our other customers. Finally, don’t forget to tag us in any photo’s on
Instagram and Facebook.

There is no better feeling for us than seeing the amazing transformations of our customers. Also,
posting your progress on social media to your friends will give you that added boost and pressure
needed to push yourself and continue on the program when times get hard and through temptations.

Our social media:
Instagram: @SkinnyCoffeeClub
Instagram Hashtag: #SkinnyCoffeebabes
Facebook: www.facebook.com/skinnycoffeeclub

Thanks,
Skinny Coffee Club
x

For the best results, this exercise guide is best used in conjunction with our eating plan and our
Skinny Coffee Club programs, which can be found at www.skinnycoffeeclub.com.

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This is part of the Skinny Coffee Club Program at ​www.skinnycoffeeclub.

What is Skinny Coffee Club?

Don’t drink calories or alcohol

Stay away from dairy

Oils and deep frying

Avocado Eggs with Bacon Sails

Super Green Smoothie

Scrambled Egg Big Breakfast

Eggs Like Bacon

This is part of the Skinny Coffee Club Program at ​www.skinnycoffeeclub.com

Bacon, Chicken and Avocado Salad

Creamy Chicken Tortilla Soup

Curried Salmon Salad

Simple Spinach Salad with Grilled Steak and Raspberry Vinaigrette

Thai-Inspired Salad of Awesome

Zesty Lemon-Lime Seafood Salad with Homemade Salsa

Bacon, Egg, Avocado, and Tomato Salad

Italian Sausage Meatballs with Fresh Herbs

Aromatic Whole Grilled Chicken

Baked Fish in Parchment

Garlic Pulled Pork

Chicken and Spinach Dhansak

Healthy Baked Chicken

Mediterranean Stuffed Pork Loin

Pork Tenderloin with Cilantro Pesto

Shrimp, Sausage, and Summer Squash Casserole

White Chicken Chilli

Plant Based Challenge

So, what is the challenge?

Breakfast Elixir Recipes

Game Changer Elixir

This is part of the Skinny Coffee Club Program at ​www.skinnycoffeeclub.com

PESTO BUTTER BEAN SALAD

Cajun Cauliflower Bowl

Fresca Bean Salad

Hollywood Bowl Brown Rice Salad

SPICY VEGGIE NOODLE BOWL

SPICY COCONUT & LENTIL DAHL

Easy Thai Noodles

Roasted Vegetable Cous Cous Bowl

TRACKING YOUR PROGRESS

PICTURES SPEAK A THOUSAND WORDS

Measurements and weighing in

LOW INTENSITY TRAINING

HIGH INTENSITY TRAINING

OUR SUCCESS STORIES

This is part of the Skinny Coffee Club Program at ​www.skinnycoffeeclub.com

This is part of the Skinny Coffee Club Program at ​www.skinnycoffeeclub.com

This is part of the Skinny Coffee Club Program at ​www.skinnycoffeeclub.com

This is part of the Skinny Coffee Club Program at ​www.skinnycoffeeclub.com

This is part of the Skinny Coffee Club Program at ​www.skinnycoffeeclub.com

This is part of the Skinny Coffee Club Program at ​www.skinnycoffeeclub.com

Don’t drink calories or alcohol

Stay away from dairy

Oils and deep frying

This is part of the Skinny Coffee Club Program at ​www.skinnycoffeeclub.com

Super Green Smoothie

½ organic cucumber, chopped

½ avocado, pitted and peeled

2 cups organic, raw spinach

1 cup coconut water

This is part of the Skinny Coffee Club Program at ​www.skinnycoffeeclub.com

This is part of the Skinny Coffee Club Program at ​www.skinnycoffeeclub.com

This is part of the Skinny Coffee Club Program at www.skinnycoffeeclub.

This is part of the Skinny Coffee Club Program at www.skinnycoffeeclub.com

This is part of the Skinny Coffee Club Program at www.skinnycoffeeclub.com

This is part of the Skinny Coffee Club Program at www.skinnycoffeeclub.com

This is part of the Skinny Coffee Club Program at www.skinnycoffeeclub.com

This is part of the Skinny Coffee Club Program at www.skinnycoffeeclub.com

This is part of the Skinny Coffee Club Program at www.skinnycoffeeclub.com

This is part of the Skinny Coffee Club Program at www.skinnycoffeeclub.com

This is part of the Skinny Coffee Club Program at www.skinnycoffeeclub.com

This is part of the Skinny Coffee Club Program at www.skinnycoffeeclub.com

This is part of the Skinny Coffee Club Program at www.skinnycoffeeclub.com

This is part of the Skinny Coffee Club Program at www.skinnycoffeeclub.com

This is part of the Skinny Coffee Club Program at www.skinnycoffeeclub.com

This is part of the Skinny Coffee Club Program at www.skinnycoffeeclub.com

This is part of the Skinny Coffee Club Program at www.skinnycoffeeclub.com

This is part of the Skinny Coffee Club Program at www.skinnycoffeeclub.com

This is part of the Skinny Coffee Club Program at www.skinnycoffeeclub.com

This is part of the Skinny Coffee Club Program at www.skinnycoffeeclub.com

This is part of the Skinny Coffee Club Program at www.skinnycoffeeclub.com

This is part of the Skinny Coffee Club Program at www.skinnycoffeeclub.com

This is part of the Skinny Coffee Club Program at www.skinnycoffeeclub.com

This is part of the Skinny Coffee Club Program at www.skinnycoffeeclub.com

This is part of the Skinny Coffee Club Program at www.skinnycoffeeclub.com

This is part of the Skinny Coffee Club Program at www.skinnycoffeeclub.com

This is part of the Skinny Coffee Club Program at www.skinnycoffeeclub.com

This is part of the Skinny Coffee Club Program at www.skinnycoffeeclub.com

This is part of the Skinny Coffee Club Program at www.skinnycoffeeclub.com

This is part of the Skinny Coffee Club Program at www.skinnycoffeeclub.com

This is part of the Skinny Coffee Club Program at www.skinnycoffeeclub.com

This is part of the Skinny Coffee Club Program at www.skinnycoffeeclub.com

This is part of the Skinny Coffee Club Program at www.skinnycoffeeclub.com

This is part of the Skinny Coffee Club Program at www.skinnycoffeeclub.com

This is part of the Skinny Coffee Club Program at www.skinnycoffeeclub.com

This is part of the Skinny Coffee Club Program at www.skinnycoffeeclub.com

This is part of the Skinny Coffee Club Program at www.skinnycoffeeclub.com

This is part of the Skinny Coffee Club Program at www.skinnycoffeeclub.com

This is part of the Skinny Coffee Club Program at www.skinnycoffeeclub.com

This is part of the Skinny Coffee Club Program at www.skinnycoffeeclub.com

This is part of the Skinny Coffee Club Program at www.skinnycoffeeclub.com

This is part of the Skinny Coffee Club Program at www.skinnycoffeeclub.com

This is part of the Skinny Coffee Club Program at www.skinnycoffeeclub.com

This is part of the Skinny Coffee Club Program at www.skinnycoffeeclub.com

This is part of the Skinny Coffee Club Program at www.skinnycoffeeclub.com

This is part of the Skinny Coffee Club Program at www.skinnycoffeeclub.com

This is part of the Skinny Coffee Club Program at www.skinnycoffeeclub.com

This is part of the Skinny Coffee Club Program at www.skinnycoffeeclub.com

This is part of the Skinny Coffee Club Program at www.skinnycoffeeclub.com

This is part of the Skinny Coffee Club Program at www.skinnycoffeeclub.com

This is part of the Skinny Coffee Club Program at www.skinnycoffeeclub.com

This is part of the Skinny Coffee Club Program at www.skinnycoffeeclub.com