Weekly Shopping List. Daily Inspiration. Daily Inspiration. Exchange It. Meats/Proteins. Fruit. Vegetables

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1 Weekly Shopping List Daily Inspiration Daily Inspiration All the breaks you need in life wait within your imagination, Imagination is the workshop of your mind, capable of turning mind energy into accomplishment and wealth. --Napoleon Hill-- Nothing stops the man who desires to achieve. Every Obstacle is simply a course to develop his achievement muscle. It s a strengthening of his powers of accomplishment. --Eric Butterworth-- Meats/Proteins Eggs - 1 Dozen Ground Turkey - 1 Lb Chicken Breasts - 7 4oz Steak - 2 Sole Fillets - 2 Fruit Orange - 4 Blueberries - 1 Basket Pears - 2 Apple - 5 Lemon - 1 Frozen Mango Chunks - 1 Cup Banana - 1 Strawberries - 5 Vegetables Carrot Sticks - 10 (Approximate) Celery Sticks - 10 (Approximate) Broccoli - 1 Small Head Spaghetti Squash - 1 Tomatoes - 10 Small Red Pepper - 3 Zucchini - 1 1/2 Spinach - 1 Small Container Mixed Greens - 1 Medium Container Onion - 3 Cucumber - 1 Small Cherry Tomatoes - 1 Small Basket Mushrooms - 20 (Approximate) Garlic Cloves - 12 Avocados - 3 Green Onions - 3 Beets - 4 Potatoes - 2 Frozen Kernal Corn - 1 Cup Other Exchange It In the effort to revolutionize your eating habits it can be difficult to remove certain foods from your diet. The addition of healthy foods is important to help you reduce the cravings for the less healthy choices. Use these suggestions to replace unhealthy foods with healthier ones once and for all. Unhealthy: Seasonings with MSG Phase 1: Regular Salt Phase 2: Sea Salt Wild Rice Quinoa Dried Cranberries - 1 Bag Raisins - 1 Small Bag Sunflower Seeds - Small Amt. Sesame Seeds - 1 Tbsp Poppy Seeds - 1 Tbsp All Natural Peanut Butter Unpastuerized Honey Maple Syrup Almonds - 10 Handfuls Pecans - 2 Handfuls Coconut Oil Olive OIl Lemon Juice Balsamic Vinegar Spices White Wine Vinegar White Vinegar Soya Sauce Apple Cider Vinegar Almond Milk - 1 Jug Rice Cakes - 1 Pkg Coconut Milk - 2 Cans Crushed Tomatos - 1 (28oz) Can Organic Low-Sodium Chicken Broth - 4 Cups Worchestershire Sauce Feta Cheese - 1 Container Organic Unsalted Butter - 1 Stick Cornstarch - 2 Tsp Sea Salt Fresh Ground Pepper Cinnamon Fresh Parsley Chives Basil Cilantro Oregano Chili Powder Ginger Root Paprika

2 Weekly Meal Plan! Prep for Day 1: If using with frozen Peanut meat, Butter and remove Honey 2 cod with fillets 1 piece from of fresh fruit 1 Handful of Almonds piece of fruit Lunch: Mixed Wild greens Rice and Salad Mixed with Greens almonds, Salad cranberries and feta cheese with Olive 1 oil piece and of Lemon fruit Juice for Dressing Cod with Red Pepper Vinaigrette with wild 7 Carrot Sticks and 7 Celery Sticks Prep for Dad s Day 2: Sole* Prepare with wild Guacamole with a as side per of recipe. steamed If using broccoli! Prep for Day Mango- 1: If using Banana frozen Smoothie* meat, with remove 2 servings 2 cod of fillets blueberries from and the 1 freezer. Hard-boiled egg 1 handful of pecans piece of fruit Lunch:Mixed Wild Greens Rice and Salad Mixed with Greens hardboiled Salad eggs, almonds, orange slices and 1 feta piece cheese. of fruit Olive Oil and Balsamic Vinegar Dressing Cod with Red Pepper Vinaigrette with wild 1 Pear Prep for Spaghetti Day 2: Prepare squash Guacamole with homemade as per tomatoe recipe. sauce* If using with added frozen gound meat, turkey. remove 2 halibut fillets from! Prep for Day 1: If using with frozen cinnamon, meat, apples, remove raisins 2 cod and fillets almond from milk 1 Apple Lunch: Mixed piece Greens of fruit Salad with tomatoes, celery, red peppers, feta cheese Lunch: and Wild grilled Rice chicken. and Mixed Tomato Greens Oregano Salad Dressing* 1 piece of fruit Rice Cod Cakes with dipped in Guacamole* Red Pepper Vinaigrette with wild Prep for Almond Day 2: Prepare Encrusted Guacamole Chicken* with as wild per recipe. and If a using side of grilled zucchini! Prep for Day 1: If using with frozen peanut meat, butter, remove chopped 2 pecans cod fillets and honey from 1 apple Lunch: Better piece Than of fruit The Can Mushroom Soup* Lunch: Wild Rice and Mixed Greens Salad Rice 1 piece Cakes of with fruit Guacamole prepared the day before Cod with Red Pepper Vinaigrette with wild Spicy Stuffed Peppers* with mixed green salad with olive oil and Prep lemon for Day juice 2: dressing Prepare Guacamole as per recipe. If using! Prep for Day 2-egg 1: If omelet using frozen with spinach, meat, onion remove and 2 red cod pepper fillets and from fresh berries 1 Naval Orange piece of fruit Lunch: La Wild Sopa Rice de Mama and Mixed (Mama s Greens Soup)* Salad 1 piece of fruit 3 slices Cod with of tomato and Red 3 slices Pepper of cucumber Vinaigrette with wild 4oz steak with seasoned baked beets* and mixed greens salad Prep for Day 2: Prepare Guacamole as per recipe. If using! Prep for Day 1: If using with frozen dried cranberries, meat, remove cinnamon 2 cod and fillets honey from 1 Apple Lunch: Spinach piece of Salad fruit with sunflower seeds, strawberries and feta cheese. Lunch: Homemade Wild Rice Asian and Mixed Dressing* Greens Salad 1 piece of fruit 10 Cod Cherry with Tomatoes and Red 10 Pepper Carrot Sticks Vinaigrette with wild Maple Blueberry Chicken* with Quinoa with Spinach and Strawberry Prep for Day Salad* 2: Prepare Guacamole as per recipe. If using! Prep for Day Mushroom 1: If using Quiche* frozen meat, remove 2 cod fillets from 1 Handful of Almonds Lunch: Mixed piece Greens of fruit Salad with tomatoes, red peppers, feta cheese and Lunch: almonds. Wild Balsamic Rice and Vinegar Mixed and Greens Olive Oil Salad for dressing. 1 piece of fruit 1 pear Cod with Red Pepper Vinaigrette with wild Orange Chicken* with wild and sauteed mushrooms Prep for Day 2: Prepare Guacamole as per recipe. If using

3 Dad s Sole Mango Banana Smoothie 1.5 Tbsp Butter 1 Cup Celery 1 Garlic Clove, Minced 1 Cup Mushrooms 1 Medium Sized Tomato, seeded and diced 1/8 Cup Fresh Parsley, chopped Sprinkling of Feta Cheese 1-2 Sole or Grouper Fillets Preheat oven to 375 Degrees F. In a medium sized frying pan melt ½ of the butter and sauté celery for 3-4 minutes. Add Mushrooms and cook for 2-3 more minutes. Add garlic and cook for 2 more minutes. Remove from heat and add tomato, cheese and parley. In a baking dish place remaining butter and fish fillets. Spoon mixture onto fillets and bake for minutes or until fully cooked. Guacamole 3 Avocados, pitted and skin removed 2 Cloves of garlic, crushed 1 Medium Tomato, Diced ½ Lemon, Juiced Small Amount of Cilantro Combine all ingredients together in a bowl and mash together until well blended. Chill and serve. Mushroom Quiche Crust 1 Cup Cooked Wild Rice 1/4 Cup Feta Cheese or goat cheese 1 Egg Filling Coconut Oil 4 Mushrooms 3 Eggs 1/2 Cup of Coconut Milk 1/2 Cup Feta Cheese or goat cheese Small Amount of Broccoli, Chopped Finely 2-3 Green Onions Sea Salt, to taste Fresh Ground Pepper, to taste Preheat oven to 375 Degrees F. Make Crust by combing above ingredients and pressing the mixture into muffin tins or a pie plate so crust is 1/4 inch thick. Place in oven for about 4-6 minutes. In a small frying pan place coconut oil, mushrooms, green onions and broccoli and saute until slightly tender. In a bowl, mix eggs, coconut milk, feta cheese together and stir until combined fully. Add mushroom/veggie mixture into the bowl and stir. Divide mixture into crusts. Bake in oven for about minutes until middle of each quiche is cooked. 1 Cup Frozen Mango Chunks 1 Banana 1 Apple, Cored 1 Cup Almond Milk 2 Tbsp Honey Water (To desired consistency) Place all ingredients in a blender and blend adding water slowly until desired consistency is reached. Homemade Tomato Sauce 2 Tablespoons Olive Oil 4 Pinch pepper, Freshly Ground 1/2 Cup Onion, Finely Chopped 2 Garlic Cloves, Minced 1 Can Tomatoes (28 oz) Crushed Place a large heavy pan over moderate heat. Add the oil, garlic, pepper, and onion. cook for 5 minutes, or until fragrant. Add crushed tomatoes. Reduce heat and simmer, stirring occasionally for 10 minutes. season with salt and your favorite chopped fresh herb (basil, fresh oregano, or fresh coriander). Fresh herbs make a big difference in quality and flavor. Serve over pasta. 1 egg ¼ c minced almonds 3 Tbsp feta 2 chicken breasts Almond Encrusted Chicken Preheat oven to 350 Degrees F. Break egg in bowl and beat thoroughly. In separate bowl, mix almonds and feta cheese together. Dip chicken in egg then roll in in feta almond mixture. Place on a baking sheet and bake at 350 Degrees F for 20min of until chicken is cooked through. Serve. 4 beets 1 tbsp chives 1 tbsp basil 2 tbsp olive oil ¼ Cup feta Seasoned Baked Beets Preheat oven to 400 Degrees F. Wrap each beet in foil and place in oven until cooked. (Approximately 45 minutes to 1 hour). Beets are done when they can be pierced with a fork. While beets are cooking combine all ingredients except feta into a bowl and mix together thoroughly. Take beets out and let cool several minutes. Cut into quarters and cover with mixture and sprinkle with feta.

4 Better than the Can... Mushroom Soup Spicy Stuffed Peppers 1 lbs of mushroom diced finely, I use my food processor 1 medium onion finely chopped, I also use my food processor for this 3 Tbsp butter 2 tsp of cornstarch 4 cups of chicken broth 1 can coconut milk 1 Tbsp. oregano 1 Tbsp. Basil 1 tsp parsley Salt pepper to taste Melt butter in pot on medium to low heat. Add onions and saute for 5 minutes. Add mushrooms and cook for another 5 minutes. Add cornstarch stirring until well mixed. Add broth and stir well. Bring to a boil, reduce heat and simmer for 5 min. Add all spices, mix well and simmer. Add coconut milk mix well and heat to desired temperature. Serve. ½ cup cooked long grain brown ¼ cup kernel corn, thawed frozen corn works well 1/2 medium tomato, diced 1/2 small zucchini, diced 1 tbsp onion, finely chopped 1 clove garlic, minced or crushed 1/4 tsp ground chili powder 1 tsp olive oil Pinch of Sea Salt Pinch of Ground Black Pepper 2 Large Red Bell Peppers Preheat oven to 375 Degrees. In a large bowl mix,, corn, tomatoes, zucchini, onion, garlic, chili powder, oil, salt and pepper. Cut peppers in half and remove seeds. Place heaping amounts of stuffing mixture into peppers and place in a roasting pan or deep glass baking dish, cover with aluminum foil. Bake for 45 minutes. Uncover and bake for another 10 minutes. Serve immediately after taking from the oven. La Sopa de Mama (Mama s Soup) Orange Chicken 1 tbsp coconut oil 3 tomatoes ¼ small onion I garlic clove Fresh cilantro 2 large carrots, sliced 2 potatoes cut into cubes 2 cups of broccoli 6 mushrooms, sliced I cup or spinach 5 eggs Sea salt (to taste) Pinch of ground pepper Puree tomatoes, onion and garlic and fry with coconut oil on a large pot until cooked and thick. Add 6 cups of water and cilantro and let boil. Add carrots and boil for 5 minutes, then add broccoli, mushrooms, potatoes and spinach and boil until potatoes are almost cooked. Add eggs one at a time to boiling soup leaving some space between them and cook for 5 more minutes and remove from heat. 2 chicken breast 2 Tbsp coconut oil 1 Small onion mince 1garlic clove minced ½ cup water I large orange peeled Salt and pepper Heat skillet to medium heat and add oil. Season chicken with salt and pepper and add chicken to the skillet. Cook chicken 8 min a side, when they are fully cooked remove from pan and place on plate. Add onion and garlic to hot pan and sauté until softened. Add water and reduce by half Squeeze orange juice into pan. Then chop remaining orange and add to the pan. Simmer and pour over chicken and serve Tomato Oregano Dressing Maple Blueberry Chicken 1 Tomato ¼ Cup Apple Cider Vinegar 1/3 Cup Extra Virgin Olive Oil 3 Tbsp Oregano 1 Clove of Garlic Salt and Pepper Place all ingredients except oil in a food processor. Pulse to combine ingredients and chop tomato. Add oil slowly and mix until fully combined. 2 Chicken Breasts 2 Handfuls of Blueberries 3-4 Tbsp Maple Syrup Pre-heat oven to 350 Degrees F. Place chicken breasts in a baking dish. Add maple syrup over breasts and top with blueberries. Place in oven and bake for minutes until chicken is fully cooked.

5 Homemade Asian Dressing Spinach and Strawberry Salad 3 cloves of garlic 2 Tbsp fresh ginger root, minced ¾ Cup Olive Oil 1/3 Cup of White wine vinegar ½ Cup Soya Sauce 3 tbsp Honey ¼ Cup Water Add together all ingredients in a small pot. Heat on stove to dissolve honey. Cool and place in a sealable container to store in the fridge. Makes enough for a few days worth of salads. Salad 2 handfuls of Spinach 5 large strawberries, sliced Dressing 3-4 Tbsp pure unpasteurized liquid or melted honey 1/4 cup olive oil 2-3 Tbsp white vinegar 1 Tbsp Sesame seeds 1 Tbsp Poppy Seeds 1/8 tsp paprika ¼ tsp Worcestershire Sauce ¾ tsp minced onion Mix dressing ingredients thoroughly in a small bowl or jar. Toss desired amount of dressing with the salad ingredients and serve.