Monday Paella Broccoli with coconut oil and spices Baby greens with Asian dressing Sauerkraut 8 oz. coconut milk tonic* (or glass raw milk)

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1 weekly meal menu Dinner: July minutes before dinner: 1 tablespoon coconut oil in warm water Before bed: Monday Paella Broccoli with coconut oil and spices Baby greens with Asian dressing (or glass raw milk) Tuesday Caribbean chicken with coconut red pepper sauce Brown Basmati Rice Mesclun salad with vinaigrette Macaroons Spritzer* Wednesday Moussaka Greek salad Kimchi (or glass raw milk) Thursday Tuscan pot roast Kale with butter and garlic Mesclun salad with herb vinaigrette Fresh fruit (or glass raw milk) Friday Provencal lamb daube with mustard and white wine Heirloom cauliflower with butter Caesar salad Fresh fruit Kombucha Soups for the week: Winter borscht with brisket Classic vegetable soup Salad dressings for the week: Citrus vinaigrette Asian lime vinaigrette *Recipe attached

2 breakfast choices Take with meals: Upon rising: 20 minutes before breakfast: 1 tablespoon coconut oil in warm water With or just after breakfast: 1 teaspoon cod liver oil 1/2 teaspoon x-factor butter oil grapefruit a dozen eggs Bacon, sausages parmasean cheese coconut tonic: 3 cans coconut milk, maple syrup, stevia, vanilla extract, dolomite powder coconut sprinkles Sourdough bread 1 tomato 1 package smoked salmon Celtic sea salt Whole raw milk (whey) Oatmeal: Oats need to be soaked in whey and warm water one day before eating. Whey: Whole raw milk needs to sit out on counter for 3 days to make whey. 1. 1/2 grapefruit 2 eggs cooked in butter or coconut oil 2 slices bacon 1 slice sourdough whole grain toast with butter 2. Oatmeal* with butter, maple syrup, and coconut sprinkles 3. Coconut smoothie* 4. Super scramble (1 egg, 1 yolk, 1/2 tablespoon cream scrambled with 1/2 tablespoon butter) 2 slices bacon or 2 sausage links 5. English breakfast: 2 slices bacon or 2 sausage links Toast with butter or coconut oil (or browned in bacon fat) 1/2-1 tomato, sliced and heated in same skillet as bacon Eggs go on toast, bacon and tomato on the side 6. Smoked salmon with cream cheese or butter on sourdough whole grain toast 7. Cheese omelette (2 eggs, 2 yolks, 2 oz. parmesan, cooked in 1/2 tablespoon butter) Sourdough whole grain toast with butter or coconut oil Coconut milk tonic* 8. Homemade granola with whole raw milk

3 lunch choices Take with meals: 20 minutes before lunch: 1 tablespoon coconut oil in warm water Beverage with lunch: coconut crackers 3 chicken breasts roast beef from deli sauerkraut crispy nuts raw cheese fresh fruit from Farmer s Market sourdough bread Greek salad from Whole Foods salad bar Nuts: Soak nuts 3 nights before you want to eat them (soaking = 1 day, dehydrating = 2 days) Mayonnaise: It takes a day for mayo to get firm if whey is added (which gives it more enzymes) 1. Soup Coconut crackers with raw butter 2. Curried chicken salad Raw vegetables of your choice 3. Soup Coconut crackers and paté 4. Soup Cold roast beef or cold sliced steak with shaved Parmesan or sliced avocado 5. Greek salad (Whole Foods) with salami 6. Crispy nuts (about 15) Raw cheese (a good chunk, at least a few ounces) Optional: Slice whole grain sourdough bread with butter Piece of fresh fruit 7. Leftovers from previous night s dinner

4 snacks Things to note: While the goal is not to be stuffed all the time, it s important not to let your blood sugar drop, either. Meals on this plan are calculated to provide a high degree of satisfaction, and you may find that you re not as hungry as you re used to being between meals. But if you would like a snack, here are several tasty options to help keep your blood sugar in balance. Mix and match as desired. salami 2 chicken breasts or 1 can tuna raw cheese crispy nuts coconut crackers coconut tonic: coconut milk, maple syrup, stevia, vanilla extract, dolomite powder Sourdough bread eggs sauerkraut or pickles beef jerky pateé: chicken livers, onions, butter 1 package smoked salmon strips beef jerky Small cup of soup 2. Small (1-2 ounces) piece of cheese Small handful crispy nuts 3. Coconut smoothie* 4. Chicken or tuna salad coconut crackers with generous schmears of paté A couple of pickles or some sauerkraut A hard boiled egg with celtic sea salt 6. Smoked salmon with cream cheese or butter on sourdough whole grain toast 7. Small cup of soup 2-3 coconut crackers with generous schmears of butter or raw cheese Several slices salami Mayonnaise: It takes a day for mayo to get firm if whey is added (which gives it more enzymes) Crackers: Homemade crackers take 4 days to prep before eating (soaking = 1 day, dehydrating = 3 days) Beek jerky: Jerky takes 2 days before it can be eaten (marinating = 1 day, dehydrating = 1 day) Nuts: Soak nuts 3 nights before you want to eat them (soaking = 1 day, dehydrating = 2 days)

5 recipes Coconut Milk Tonic (1 serving) 1 can whole coconut milk 2 1/4 cups water Pinch stevia 1 teaspoon pure vanilla extract 1 teaspoon dolomite powder Mix all in medium saucepan over medium-low heat, and heat till warm and dolomite dissolves. Coconut Smoothie (1 serving) 1/2 larger can whole coconut milk 1 ripe banana 2 egg yolks 1 teaspoon pure vanilla Pinch stevia Place all ingredients in blender and puree; add water to reach desired consistency. Basic Oatmeal (1 serving) 1/3 cup rolled oats 1/3 cup water 1 tablespoon yogurt or whey 1/3 cup water Pinch celtic sea salt Mix oats with warm water and yogurt; cover and let stay in warm place overnight. In the morning, bring additional water to boil, add pinch salt and soaked oats. Cover, bring just to a boil, and turn heat down to a simmer. Simmer about 5 minutes or till water absorbed. Serve with butter, cream, natural sweetener, raisins and/or dates, crispy nuts. Red Meat Curry (4 servings) 2 tablespoons lard 2 cups leftover lamb or beef, cut into 1/4 dice 1 can whole coconut milk 2 cups beef stock 1 teaspoon red curry paste (more if you like it spicy!) 1 piece ginger, peeled and chopped Juice of 1 lemon or 2 limes 1 teaspoon sea salt 2 tablespoons chopped fresh basil 1 red pepper, seeded and cut in strips 1 cup peapods, cut into 1/2 pieces Warm lard in large pot over medium heat. Add meat and sauté, stirring frequently, about 10 minutes or till meat has browned. Add remaining ingredients and simmer until vegetables are tender.

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