WEEK 2 MEAL PLAN Page 1 *Remember: Drink 1 gallon of water/day *You can swap any meals you want. For example. You can swap out any breakfast meals for another breakfast meal, snack for snack, lunch for lunch, etc * Click here to see the protein powder I use and recommend * Day 8: Breakfast: Berry Milk Shake: ½ c. (117ml) Almond Milk ½ c. (117ml) Water ½ c. (120g) Yogurt or Kefir or Protein Powder ¼ c. (25g) Blueberries ½ Banana ¼ c. (17g) Spinach or Kale Mix all together in blender and enjoy! Cucumbers and Cottage Cheese: ½ c. (125g) Cottage Cheese ¼ c. (40g) sliced cucumber You can mix the cucumber in the cottage cheese or you can separate them. Lunch: Chicken or Shrimp Pear Salad: ½ c.(115g) Green Salad Dressed with 1 tsp. of Extra-Virgin Olive Oil Lemon Juice topped with 1 Pear Diced and
½ c. (65g) Chopped Chicken or ½ c. (165g) Shrimp. Page 2 Vegetarian Option: Instead of chicken, use 3 tbsp. hemp or chia seeds. Peanut Butter Bites: Makes about 12. Eat 2 of them for 1 snack, place the rest in the freezer for a yummy snack on the go. ½ c. (125g)Peanut or Almond Butter ¼ c. (90g) Honey 1-2 Scoop Protein powder or 1/4 c. (25g) Almond Meal ¼ c. (60ml) Water 2 c. (200g) Raw Uncooked Gluten Free Oats Mix all together and make into 1 inch balls, eat right away or place in the freezer. Dinner: Savory Hummus and Veggie Wrap: 1 Lettuce Wrap ¼ c. (62g) Hummus 1/3 c. (35g) Baby Greens 4 slices Cucumber ½ c. (92g) Cooked Quinoa 1 Bell Pepper, sliced Mix all together and place in lettuce wrap. Hummus Dip: 1 serving = ½ cup (store in fridge for snacking the rest of the week)
Page 3 1 ½ c. (100g) Cooked or Canned Chickpeas ½ c. (120ml) of the Bean Liquid or Water 3 Cloves of Garlic ¼ c. (62ml) Sesame Tahini (available at health food stores, or in the natural food section of supermarkets) 2 tbsp. Extra-Virgin Olive Oil Juice of 1 Lemon 1 tsp. Sea Salt Pinch of Cayenne Pepper. 1 serving = ½ c.(125g) hummus with ½ c. (95g) veggies of choice for dipping. Hardboiled Eggs and Berries: 2 hardboiled eggs with ¼ c. (50g) strawberries. Day 9: Breakfast: Southwest Scramble: 2 Eggs ¼ c. (45g) Chopped Peppers Onions A Pinch of Cayenne Pepper or Habanero Pepper ¼ c. (15g) Black Beans ¼ c. (55g) Spinach ¼ c. (5g)Cilantro (optional) Dollop of Plain Greek Yogurt (optional). 1. Put veggies, peppers, spice, and spinach in skillet, cook until spinach is wilted, add eggs and beans. Cook until eggs are done. Top with cilantro and Greek yogurt. 2. ¼ c. (50g) strawberries Indian Lassi:
Page 4 ½ c. (120g) Kefir mixed with 1 tsp. Stevia or Honey ½ tsp. Cinnamon ¼ c. (55g) Spinach Blend all together in blender You can add vanilla or mint extract for an extra kick of flavor. Lunch: Chicken Basil Stir-Fry: 4 oz. (110g) Chicken, cubed 1 Small Serrano Pepper, minced 2 tbsp. Pad Thai Sauce ¼ c. (45g) Cubed Zucchini ¼ c. (45g) Red Bell Pepper 1. In pan, add 1 tsp. olive oil, zucchini, red bell pepper, chicken and minced Serrano pepper. Cook until chicken browns and is fully cooked. Add pad thai sauce. You can top with fresh basil for a fresh kick 2. Eat with ½ c. (50g) fruit. Vegetarian Option: Instead of using chicken, replace with red kidney beans Eggs and Toast: 2 broiled eggs 1 slc. Ezekiel bread topped with 1 tbsp. of almond or peanut butter sprinkled with cinnamon. Dinner: Pasta Dish:
Page 5 ½ c.(50g dry) Brown Rice Pasta or Quinoa (prepared as instructed on packages) 3 oz. (85g) Cooked Chicken, sliced or cubed 2 tbsp. Lemon Juice ½ tsp. Olive Oil ½ c. (5g) Chopped Basil ½ c. (50g) Mushrooms. Sauté mushrooms, olive oil and chicken together until mushrooms are lightly browned. Place on top of cooked pasta and top with fresh basil and lemon juice. Berry Delight: Day 10: Breakfast: ½ c. (120g) Greek Yogurt topped w/ ¼ c. (25g) Berries and 1 tsp. of Stevia (optional). Banana Pancakes: 2 Egg Whites ½ Mashed Banana 1 tsp. Cinnamon 2 tbsp. Water 4 tbsp. Almond Flour 1. Mix together Heat skillet and pour mixer. Heat and brown on both sides. 2. -¼ c. (45g) veggies of choice on the side (cucumbers or carrots are my favorite) or drink 1 scoop of Isa-greens (Isagenix greens)-you can order *Isa-greens is a superfood you use with water to ensure you are getting all your pre- and pro- biotics, as well as loaded with green superfoods and nutrients. I use this all the time when I travel or I don t want to chew veggies in the morning.
Page 6 Veggie Dip: ½ c. (120g) Plain Greek Yogurt mixed w/ Handful of Fresh Basil Cilantro and a Pinch of Cayenne Pepper. ¼ c. (55g) Sliced Celery to dip Lunch: Southwest Wrap: 1 Lettuce Wedge ½ c. (40g) Shredded Lettuce 1/3 c. (20g) Black Beans ½ c. (65g) Cubed Cooked Chicken (optional) 1/8 c. (15g) Diced Red Onion and Cilantro 1 tbsp. Salsa, Lime to taste. Place all ingredients in lettuce wedge and enjoy with 1 fruit of choice. Cottage Cheese with a Side of Quinoa: 1/2 c. (115g) Cottage Cheese sprinkled with Cinnamon (optional) ½ c. (92g) Cooked Quinoa (prepared as directed on package) Mix quinoa with salt and pepper for a savory taste or cinnamon and a small amount of stevia for a sweet taste.
Page 7 Dinner: Salmon Teriyaki (also can replace salmon for chicken): Sauce ¼ c. (60ml) Tamari ¼ c. (60ml) Dry Sherry 1 tbsp. Coconut Oil 1 tbsp. Fresh Ginger (can use powder as well) 2 Cloves of Garlic. Mix all together. Place 3 oz. (85g) salmon in marinade (can add more salmon if you are having company). Place in fridge for 2 hours. Grill the fish in the oven under broil for 3-4 mins. on each side. ½ c. (90g) Steamed Asparagus, ½ c. Lentils (40g cooked) Vegetarian Option: Meatless Taco Salad: ½ c. (100g) Chickpeas ½ c. (65g)Raw Walnuts ½ tsp. Corriander ½ tsp Chili Powder ½ tsp. Garlic Powder or Fresh Garlic ½ tsp. Onion Powder ½ tsp. Paprika Pulse all the above ingredients in a food processor. Don t over process. You want it to have a chunky texture. Chili Lime Dressing: ¼ Lime
Pinch Garlic, Chili, Onion & Parsley Powder Page 8 1 tbsp. Plain Greek Yogurt Mix all together. 1 c. (980g) chopped romaine lettuce. Top with 1/4-1/2 c. (55-110g) fresh salsa, and then take your chickpea taco meat and put it on top and top with 1/2 c. (75g) avocado and chili lime dressing. Mango Smoothie: ½ c. (120g)Greek Yogurt or Kefir, or 1 scoop Protein Powder ¼ c. (40g) Mango ½ c. (120ml) Water ½ c. (120ml) Coconut Water Pinch of Cayenne Pepper A Handful of Ice Mix all together in the blender. DAY 11: Breakfast: Chocolate Delight Smoothie: ¼ c. (55g) Spinach or Kale Leaves 1 tbsp. Cacao Powder ½ Avocado ½ Banana ½ c. (120g) Kefir or Yogurt or 1 scoop of Protein Powder ½ c. (120ml) Water ¼ c. (25g) Raw Uncooked Oats Handful of Ice. Mix together for your on-the-go energy drink!
Hummus Dip: Page 9 1 serving = ½ cup (store in fridge for snacking the rest of the week) 1 ½ c. (100g) Cooked or Canned Chickpeas ½ c. (120ml) of the Bean Liquid or Water 3 Cloves of Garlic ¼ c. (62ml) Sesame Tahini (available at health food stores, or in the natural food section of supermarkets) 2 tbsp. Extra-Virgin Olive Oil Juice of 1 Lemon 1 tsp. Sea Salt Pinch of Cayenne Pepper. 1 serving = ½ c. (125g) hummus with ½ c. (95g)veggies of choice for dipping. Lunch: Tuna Sandwich: 1 Lettuce Wedge 3 oz. (85g) Tuna, drained 2 ½ tbsp. Plain Greek Yogurt 1 tsp. Dijon Mustard or Regular 1 tsp. Fresh Chives 1/8 c. (10g) Diced Fresh or Fried Fennel Mix ingredients and place in lettuce wedge with a side of fruit. Vegetarian Option: Instead of 3 oz. (85g) tuna, use red kidney, chickpea or black beans. Kefir Smoothie: ½ c. (120g) Kefir mixed with a small Handful of Sunflower Seeds or Seed of choice. With a side of: 1 slice of Ezekiel bread with 2 tsp. of almond or peanut butter.
Page 10 Dinner: Lemon Chicken with Bean and Veggie Salad: 1 tsp. Sea Salt ¼ tsp. Black Pepper ½ c. (65g) Ground Up Walnuts 3 oz. (85g) Chicken Breast 3 tbsp. Olive Oil ¼ c. (60ml) Fresh Lemon Juice 1 tbsp. Fresh Parsley, minced 1. Mix salt and pepper in with the crushed walnuts. Put the chicken in nuts and coat both sides. Put 3 tbsp. olive oil in the skillet and sauté chicken breast about 3 mins. on each side until lightly brown. 2. Pour the lemon juice into the skillet, bring to a boil. Let the chicken simmer in the liquid for 5 mins. Garnish with lemon and parley. Bean and Veggie Salad: 2-15 oz. (330g) cans Chickpeas 3 red Bell Peppers, diced 1 c. (5g) Cilantro, chopped 1 c. (5g) Flat Leaf Parsley, chopped 3 Cloves of Garlic 1 tbsp. Olive Oil Mix all ingredients and add lemon and sea salt to taste. 1 serving = ½ cup (put the leftovers in the fridge for later). Vegetarian Option: (in place of Chicken) Lemon, Walnut Artichoke Prepare sauce from above and put aside. Boil 1 large artichoke until fully cooked. Approx. 7 min. Dip in sauce.
Page 11 Cottage Cheese and Spice Pears: ½ c. (120g) Cottage Cheese with ¼ c. (55g) Pears sliced and cinnamon sprinkled on top. Day 12 Breakfast: Yummy Yogurt: ½ c. (120g) Plain Greek Yogurt mixed with a Handful of Chopped Nuts of choice ¼ c. (25g) Fruit. ¼ c.(40g) Sliced Veggies. Veggie Dip: ½ c. (120g) Plain Greek Yogurt mixed w/ a Handful of Fresh Basil and Cilantro and a Pinch of Cayenne Pepper. ¼ c. (25g) Sliced Celery to dip Lunch: Chicken or Shrimp Pear Salad: ½ c. (40g) Green Salad Dressed with 1 tsp. of Extra-Virgin Olive Oil Lemon Juice topped with 1 Pear Diced and ½ c. (65g) Chopped Chicken or ½ c. (165g) Shrimp. Vegetarian Option: Instead of chicken, top with 2 hardboiled eggs. Chocolate Chip Cookie Dough
Page 12 ½ Scoop Protein Powder 1 tbsp. Almond or Peanut Butter Sprinkled Nuts or Raw Cocoa Nibs 1 tsp. Vanilla ½ tsp. Stevia. Mix all together for a very yummy treat. Dinner: Chocolate Banana Smoothie: For those nights when you just don t have the time. ½ c. (110g) Spinach or Kale 1 tbsp. Cacao Powder, ½ c. (120g) Kefir or 1 scoop Isagenix Whey Protein ½ Large or 1 Small Banana (you can substitute for frozen cherries or blueberries) ½ c. (50g) Raw Uncooked Gluten-Free Oats Handful of Ice Mix all together for a delicious dinner on-the-go. Hardboiled Eggs and Berries: 2 hardboiled eggs with ¼ c. (50g) strawberries. For the remainder of the 18 days on this program, I recommend continuing to start your day with the detox drink: Lemon Water and Cayenne Pepper & Bragg s Apple Cider Vinegar. This morning drink is perfect for starting each and every day. Remember to drink 1 gallon of water every single day! Drink 2 servings of dandelion tea per day.
Page 13 Day 13: Breakfast Banana Walnut Quinoa with a Side of Yogurt or Egg Whites with Salsa: 1/8 c. (15g) Walnuts ¼ c. (75g) Sliced Banana 1 tsp. Stevia or Honey for sweetness ½ c. (95g) Pre-cooked Quinoa (follow the instructions on the package) You can heat this up on the stove with all ingredients ½ c. (120g) Plain Greek Yogurt or 3 Egg Whites w/ Salsa Vegetarian Option: Have 1 c. (190g) of quinoa total instead of the egg whites. Mango Coconut Smoothie: 2-3 tbsp. Fresh Lime Juice 1/4 cup (55g) Spinach 1/2 cup (82.5g) Ripe Mango Chunks (from 1-2 mangos) 1 cup (235ml) Unsweetened Coconut Water Pinch of Cayenne Powder 1 Scoop Vanilla Protein powder or 1 tbsp. of Hemp Seeds Ice Combine all ingredients in a blender, and blend until smooth. Lunch:
Grapefruit Summer Salad: Page 14 ½ c. (40g) Lettuce Of Any Kind ½ Avocado, sliced ¼ c. (55g) Grapefruit, cut into section ¼ c. (25g) Fresh Strawberries 1 tsp. Sweet Vinegar and Grape Seed Oil 3 oz. (85g) Cooked Chicken or any meat source that sounds good from the shopping list. Vegetarian Option: add 2 tbsp. chia seeds/hemp seeds or raw nuts. Line your salad plate with lettuce. Lay avocado, grapefruit, and strawberries over salad and sprinkle lightly with dressing. NOTE: This great salad is perfect on those hot summer days when everything sounds heavy and cooking sounds hot. Try this out and stay on track with your goals. Chocolate Peanut Butter Bites: Eat 2. Makes approximately 25 balls 1 c. (250g) Natural Peanut Butter or Almond Butter ¼ c. (90g) Honey 3 c. (300g) Non-Cooked Oatmeal (you can ground this up in blender if you want a cookie dough texture and then add-do not use quick oats) 2-3 Scoops Vanilla or Chocolate Protein Powder (I love chocolate!) 1/3 c. (80ml) Water Mix, roll into 1 inch balls, eat or freeze. Enjoy!
Optional: You can roll in coconut or add dark cocoa nibs Page 15 Dinner: Southwestern Grilled Tuna: 1/4 tsp. Chili Powder 1/4 tsp. Ground Cumin 4 oz. (115g) Yellow Fin Tuna Fillet 1/4 tsp. Pepper 1 tsp. Olive Oil Sprinkle with Pepper Brush yellow tuna with olive oil, chili powder, ground cumin, and pepper. Grill until desired doneness. Can be lightly seared or cooked well. Top with ¼ (55ml) cup fresh salsa and serve with a cantaloupe wedge. Vegetarian Option: Use 1 large Portobello mushroom. Brush with all ingredients listed above and cook on grill or skillet for 5 minutes on each side. Top with fresh salsa Spicy Salsa Fresca: 1½ lbs. (750g) of Roma Tomatoes, chopped 1 Jalapeno 1 Medium Onion 2 Cloves of Garlic 4 tbsp. of Fresh Squeezed Lime Juice ½ c. (25g) Fresh Cilantro Salt and Pepper to taste
Page 16 In a blender or finely chopped mix together jalapeno and onion. Once chopped add tomato, garlic, lime juice, cilantro and salt/pepper Eat 1 c. with 1/2 c. (95g) cut veggies of choice 2 hardboiled eggs. To boil the eggs: Place in a pot on stove with water and boil for approx. 9 minutes. 1/2 c. (95g) chopped veggies of choice Day 14: AM: Lemon, Cayenne, apple cider vinegar drink Drink 2 servings of dandelion tea. Remember to drink 1 gallon of water every single day. Breakfast: Chocolate Oatmeal: ½ c. (25g) Oats (approx. ¼ cup dry oats with 1/2 cup (120ml) water added) then cooked ¼ c. (60ml) Unsweetened Almond Milk/Coconut Milk 2 tbsp. Dark Chocolate Chips NOTE: If you are trying to lose weight or trying to lose the last 10 pounds, take out the chocolate chips and add 1 tsp. Stevia & add ½ tsp. of cocoa powder. To add a protein source, you can add 1 scoop of chocolate whey protein or you can add 3 oz. (85g) Greek yogurt or eggs to the side. You can top oatmeal with ¼-½ cup (25g-50g) cherries, berries, or bananas.
Anti-Aging Smoothie: Page 17 1/3 c. (80ml) Unsweetened Almond Milk 2/3 c. (158ml) Water ½ c. (110g) Kale Or Use 1 Scoop Of Greens Powder Mix (email me if you want to order) 1 Scoop Chocolate Protein Powder (¼ c. (25g) Frozen Cherries or Blueberries 6 Ice Cubes Blend and enjoy! Lunch: Chicken Artichoke Pizza: Sprouted Grain or Gluten Free Tortilla 1 tbsp. Plain Greek Yogurt With Oregano, Chili Powder or Whatever Sounds Good. 3 oz. (85g) Cooked Chicken ½ c. (85g) Artichoke Hearts 1/8 c. (15g) Kalamata Olives & Feta Cheese Top your tortilla with alfredo sauce, artichoke, and chicken. Sprinkle feta cheese on top and bake it on 375-(190 Celsius) degrees for approximately 8 minutes (until cheese melts and sauce is warm). Vegetarian Option: Instead of Chicken, use ½ c. (30g) kidney or black beans Cookie Dough: Eat 2 balls
Pulse or Puree 2/3 c. (135g) Garbanzo Beans Page 18 2/3 c. (85g) Walnuts ¼ c. (25g) Oats Add to Mixture ¼ c. (90g) Honey or 100% Maple Syrup 1 tsp. Cinnamon 1 tsp. Vanilla Handful of Dark Chocolate Nibs Mix all above ingredients. Make into 1-inch balls, place in the freezer, and enjoy! Dinner: Curry Quinoa: ¼ c. (45g) Quinoa ½ c. (75g) Shredded Carrots 2 tbsp. Dried Cranberries ¼ c. (50g) Canned Chickpeas ½ tsp. Curry Powder 3 oz. (85g) Cooked Chicken Cubed Cook quinoa according to package directions. Remove from heat, and let stand 10 minutes. Fluff with a fork and add ½ c. (75g) shredded carrots, 2 tbsp. dried cranberries, ¼ c. (50g) canned chickpeas and curry powder. Eat ½ c. as your starch option. Vegetarian Option: Leave out the chicken. You can top with 2 tbsp. hemp or chia seeds if desired Spinach Ice Cream: NOTE: You will need a Blentec blender or Vitamix to make this recipe.
You and your toughest critique will love this! Page 19 Makes 4 servings. Eat 1 c. ¾ c. (177ml) Almond or Coconut Milk ¼ c. (90g) Honey ½ Banana ½ c. Vanilla Protein Powder 2 c. (450g) Spinach, Lightly Packed 1 ½ tbsp. Vanilla Extract 2 ½ c. Ice Cubes Enjoy!