7 Day Sugar Shred Guide, Including recipes & grocery list

Transcription

1 7 Day Sugar Shred Guide, Including recipes & grocery list DAY 1: 1 scoop Vega One Protein mix 1/2 cup water 1/2 cup coconut water 1/2 banana 3 strawberries 4 ice cubes LUNCH: Creamy Chicken Salad 1 ¼ C creamy chicken salad 1 C chopped romaine

2 PM SNACK: Spicy Chicken with Quinoa Pasta ¼ C. Plain Almond or coconut Yogurt Cinnamon DAY 2: 1 scoop Vegan One Mocha mix 1 Cup unsweetened Almond or Coconut Milk 1/2 banana 4 ice cubes LUNCH: Leftover Spicy Chicken with Quinoa Pasta 1 C chopped romaine, 5 Cherry Tomatoes, 2 Tbsp EVOO and 1 Tbsp Apple Cider Vinegar, 1 tsp Dijon Mustard for dressing PM SNACK: Steak Fajitas ¼ C. Plain Almond or Coconut Yogurt Cinnamon

3 DAY 3: 1 scoop Vega Vanilla Bean Protein mix 1/2 cup water 1/2 cup coconut water 1/3 cup blueberries 3 strawberries 4 ice cubes LUNCH: Leftover Steak Fajitas (filling only) Serve over 1 C chopped romaine PM SNACK: Mediterranean Turkey Burgers ¼ C. Plain Almond or Coconut Yogurt Cinnamon DAY 4: 1 scoop Vega One Vanilla Bean Protein mix 1/2 cup water 1/2 cup coconut water 1/2 banana 3 strawberries 4 ice cubes

4 LUNCH: Mediterranean Turkey Burgers 1 Cup Romaine, 1 Tbsp Cesar Dressing PM SNACK: Pineapple pork stir fry ¼ C. Plain Greek Yogurt Cinnamon DAY 5: 1 scoop Vega One Chocolate Protein mix 1/2 cup water 1/2 cup coconut water 1/2 banana 1 tbsp Organic Natural Nut Butter 4 ice cubes LUNCH: Pineapple pork stir fry in 1 Wrap (Whole Grain) PM SNACK: Buffalo chicken with dill, cucumber, mango salad ¼ C. Plain Coconut Yogurt with 2 Strawberries diced

5 Cinnamon DAY 6: 1 scoop Vega One Berries Protein mix 1/2 cup water 1/2 cup coconut water 1/2 banana 3 strawberries 4 ice cubes LUNCH: Left over Buffalo chicken with dill, cucumber, mango salad PM SNACK: Stuffed Bell Peppers ¼ C. Plain Coconut or almond Yogurt Cinnamon DAY 7: 1 scoop Juice Plus Complete Vanilla, or Fermented Vega One Vanilla Chai Protein mix Unsweetened Almond Milk ½ cup Frozen Organic Mango Chunks (If using fresh Mango add ½ cup Ice Cubes)

6 LUNCH: Leftover Stuffed Bell Peppers PM SNACK: Grilled white fish with beets and Roasted Cauliflower ¼ C. Plain Coconut or Almond Yogurt Cinnamon GROCERY LIST Vega One protein mix 1 bag Organic Frozen Mango or 1 Fresh Mango 4 bananas coconut water plain Almond or Coconut yogurt strawberries raw almonds or walnuts natural almond butter cinnamon 2 avocados blueberries 6 apples 1 dozen eggs fresh mango 2 packages boneless, skinless, organic chicken breast Dijon mustard raw honey apple cider vinegar grapeseed oil 1 bunch of fresh tarragon romaine lettuce corn tortillas grapes 2 red onions garlic powder black pepper and sea salt crushed red pepper dried oregano onion powder

7 Italian seasoning baby carrots or veggie of choice 1 head of cauliflower 1 bunch cilantro 2 limes Frank s Red Hot Sauce cucumber fresh dill 5 bell peppers, any color crumbled feta or cheese of choice Braggs Amino Acids fresh ginger pineapple chunks in juice, drained extra-lean organic beef sirloin 1 bunch parsley quinoa pasta Organic Natural pasta sauce 1 package organic ground beef or turkey 2-3 sliced roma tomatoes 2 de-seeded jalapenos 2 small cans green chilies 1 lb. raw lean organic pork tenderloin 1 lb raw organic extra-lean beef sirloin, cut into 2-inch strips organic salsa 1 package organic lean ground turkey cottage cheese White fish (mahi mahi, tilapia, sole, etc.) beets Spicy Chicken with Quinoa Pasta Chicken 1 C natural pasta sauce 1 C water ~1 Tbsp. Italian seasoning ~1 Tbsp. oregano garlic powder onion powder crushed red pepper black pepper quinoa pasta 1. Cook chicken in frying pan with garlic powder, onion powder and black pepper 2. Boil water and cook quinoa pasta

8 3. Place pasta sauce, water and large quantities of dried herbs and seasonings of choice. The more the better. Let boil till it thickens 4. Cut up cooked chicken and stir into sauce. Let boil 5 minutes Creamy Chicken Salad 6 Cups chopped cooked chicken breast, skinless/boneless 1 cup chopped green apple 1 C seedless grapes, cut in half 2/3 cup sliced raw almonds sliced onion 4 Tbs chopped fresh tarragon ½ C honey mustard dressing (see below) 1. Combine chicken, apples, grapes, almonds, onions, tarragon and honey mustard dressing in a large bowl, mix well. Refrigerate. Honey Mustard Salad Dressing 1/2 Cup plain almond yogurt 3 Tbsp Dijon Mustard 3 Tbsp Raw Honey 3 Tbsp Apple Cider Vinegar 1/4 Cup grapeseed oil 1. Combine all ingredients except the oil and mix well, slowly add oil whisking constantly until well blended Buffalo Chicken with a Cucumber Dill/Mango Salad 1 pound chicken breast, grilled 1 cucumber, sliced

9 ½ medium white onion, sliced 3 oz. plain almond yogurt Fresh dill, minced, to taste Salt and pepper to taste Frank s Red Hot Sauce Sliced mango 1. Combine 3 oz. of yogurt with fresh dill (to taste), salt, and pepper. 2. Slice cucumber, onion and mango, and toss in dill yogurt sauce. 3. Season chicken with salt and pepper and grill until done (165*F). Toss in Frank s sauce (to taste). Stuffed Bell Peppers 4 medium bell peppers (yellow, orange or red), wash, slice across and remove seeds 1 medium onion, chopped 2 cloves of garlic, minced 1 package organic ground beef or turkey 2-3 sliced roma tomatoes 2 de-seeded jalapenos 2 small cans green chilies 1. Cook meat in frying pan, season to taste. 2. Cut bell peppers in half and remove seeds 3. Mix remaining ingredients in a large bowl, add meat once cooked. 4. Stuff peppers and place in 1 inch of water in an oven safe dish. 5. Cover and cook at 375 until peppers soften Pineapple Pork Stir Fry 1 lb. raw lean pork tenderloin cut into 16 1-inch pieces ¼ cup Braggs Amino Acids

10 2 tsp. grapeseed oil 2 tsp. grated fresh ginger 1 (8-oz.) can pineapple chunks in juice, drained 1 medium red bell pepper, cut into 16 1-inch chunks ½ large red onion, cut into 16 1-inch chunks 1. Place pork in resealable plastic bag (or container); add amino acids, oil, and ginger; seal bag and shake gently to mix. Refrigerate at least 30 minutes to marinate. 2. Combine and stir fry all ingredients over medium heat until cooked. Steak Fajitas 1 1/2 tsp. grapeseed oil 2 Medium Peppers, (cut into strips) 1 Medium Onion, sliced garlic powder 1 lb raw organic extra-lean beef sirloin, cut into 2-inch strips onion powder 1 tsp. crushed red pepper flakes 1/2 tsp. sea salt (or Himalayan salt) 1/2 cup organic salsa 8 6-inch corn tortillas, warm 4 Tbsp. plain almond yogurt 1/4 cup chopped fresh cilantro Lime wedges 1. Heat oil in a large nonstick skillet over medium-high heat. 2. Add bell peppers and onion; cook, stirring occasionally, for 5-6 minutes, or until onion is translucent and peppers are tender. 3. Add beef, garlic and onion powder, pepper flakes, and salt; cook, stirring occasionally, for 7 to 8 minutes, or until meat is no longer pink. 4. Add salsa; cook, stirring frequently, for 2 to 3 minutes, or until heated through. 5. Evenly top each tortilla with beef mixture, yogurt, cilantro, and a squeeze of lime juice. Mediterranean Turkey Burgers

11 1 package organic lean ground turkey 1 medium red onion, thinly sliced 1 tsp. dried oregano 1 large egg Sea salt and ground black pepper (to taste; optional) garlic to taste ¼ medium cucumber, sliced thin Cashew Cheese (recipe will be posted in group!) Franks hot sauce 1. Combine dry seasonings and egg to turkey. 2. Form small patties and cook on stovetop or grill 3. Top cooked patties with onion, cheese, cucumber, and hot sauce Grilled White Fish and Beets White fish (mahi mahi, tilapia, sole, etc.) Fresh beets Garlic, pepper, season to taste 1. Season and grill fish till firm 2. Steam sliced beets in water 1 head of cauliflower, chopped zest of 1 lime 2 tsp crushed red pepper ¼ C chopped cilantro Roasted Cauliflower 1. Roast cauliflower at 450* until it starts to brown (the darker the better). Remove from oven and immediately toss with the zest of 1 lime, red pepper flake, cilantro, and S&P.

12