Pacific Elite Fitness Recipes & Meal

Planning Document
This meal plan is designed by Ben Greenfield to fuel your body with nutrient rich foods
that are simple to prepare, but provide the calories necessary for an active lifestyle. If
you were going to go through an entire year and eat nothing but the meals outlined in
this document, you would be completely set with everything you need. Simplicity is key
to making this diet work for you, but additional recipe/meal resources are also included.

Anything underlined is “clickable”.

Highly recommended resources to accompany this meal plan:

 Cookbook: Nourishing Traditions

 Grocery Shopping Guide: Rich Food Poor Food
 "Science" of the Diet: Perfect Health Diet Book
 The Superhuman Food Pyramid

Websites with "acceptable" additional recipes:

 Any of the bonus meal plans inside Ben Greenfield Fitness Inner Circle (e-mail
Ben if you need access to that)
 TummyRumblr
 The Domestic Man
 Nutty Kitchen
 Francesca Eats
  10 Minute Meal
 Chowstalker

Morning:
-Pre-Breakfast supplements (on empty stomach early in day):

 Adaptogenic herbs
 Probiotics
 Colostrum

-Supplements to eat with breakfast:

 Vitamin D
 Fish oil
 Digestive enzymes

Breakfast Options:
-Eggs With Avocado & Vegetables

This is a lower carbohydrate meal that is best consumed on mornings you are not
exercising within 2-3 hours after breakfast, as this meal will take longer to digest.
Scramble, fry, poach or steam 2-3 eggs from organic, pastured hens. Duck eggs also OK.
Cook on relatively low heat to avoid oxidation, and use grass-fed butter, ghee, olive oil
(NOT extra virgin!) or coconut oil.

On the side, or heated along with the eggs, include a large serving of dark leafy greens
(bokchoy, spinach, kale, swiss chard, mustard greens, etc.), and for added healthy fats, a
handful of olives or 1/2-1 sliced avocado.As an alternative to avocado, you can use
pemmican or bacon. Add sea salt and pepper to taste and serve with fresh sliced
tomato. If desired, this meal can be eaten with 1-2 nori seaweed wraps - with eggs,
greens and avocado/olives or pemmican/bacon rolled up inside the wrap.

For extra vitamin K/carbs, especially if this meal follows a morning workout, you can
include a small side of "natto" (fermented soybeans available at any Asian market), and
for extra probiotics, you can also include a side of KimChi (see how to make your own
probiotics at http://www.youtube.com/watch?v=zwxSk6KFxRY)
-Supergreens/Superberry

This meal is easily digested up to an hour before a workout, or can be used as a quick
post-workout meal. Combine 2-3 large scoops of LivingFuelSupergreens or Superberry
with 4-6 ounces full fat coconut milk (unsweetened), 1-2 tablespoons almond butter, 1
teaspoon cinnamon, and a handful of coconut flakes (unsweetened), a tablespoon of
chia seeds, or 1/2-1 packet of Cocochia Snack Mix. You can blend this, shake it in a mixer
bottle, or simply stir it all together with a spoon. As an alternative to coconut milk, you
can use organic yogurt or kefir if your stomach tolerates dairy.

-Living Protein

This meal is OK up to an hour before a workout, or as a post-workout meal. Combine 2-3

large scoops of LivingFuel LivingProtein with 4-6 ounces full fat coconut milk
(unsweetened), 1-2 tablespoons almond butter, 1 teaspoon cinnamon, and a handful of
coconut flakes (unsweetened), a tablespoon of chia seeds, or 1/2-1 packet of Cocochia
Snack Mix. You can blend this, shake it in a mixer bottle, or simply stir it all together with
a spoon.

-High Fat Coffee

This is perfect as a "fasted" meal before a long, hard workout, and also on easier days in
which you need much less protein and carbohydrate than usual. In a blender, magic
bullet, or shaker cup, combine 8-12 ounces black coffee with 1 tablespoon coconut oil or
MCT oil, 1 tablespoon grass-fed butter and (optional, but for added calories) 1
tablespoon almond butter and/or 3-6oz full fat coconut milk. Add cinnamon, vanilla
and/or stevia to taste.

-Seeds & Nuts + Fruit

This is a good breakfast to eat if you are in a hurry, and is also OK up to an hour before a
workout, or as a post-workout meal. Simply have 1-2 large handfuls of a raw nut or seed
(the best are almonds, macadamia nuts, walnuts or pumpkin seeds) along with a piece
of fresh raw fruit, such as a pomegranate, grapefruit or apple. It is highly recommended
that you soak your nuts and seeds.

Here's how: place your choice of nuts and seeds in a bowl with enough filtered water to
cover them completely, and add a heaping tablespoon of salt to the the water. Soak
time for different seeds and nuts can be found at http://www.pacificfit.net/soak-time.
-Sweet Potatoes or Yams with Sea Salt & Honey

This is a higher carbohydrate meal that should only be eaten prior to a big training day
or race. Bake or boil 1-2 sweet potatoes or yams and consume with sea salt and 1-2
tablespoons local raw honey or organic maple syrup. For added calories (especially prior
to a 2+ hour training session or race), you can include a dollop of organic, grass-fed
yogurt or kefir (if your gut tolerates dairy) and/or 1-2 tablespoons almond butter.

-Breakfast Salad

Although a salad for breakfast may seem unconventional, this is a perfect meal when
you have a little more time to sit down for breakfast, and you're not working out in the
next 2-3 hours. Over a bed of spinach or kale, add 2-3 steamed or poached, pastured
and organic eggs, 1-2 tablespoons olive, 1 sliced tomato, 1/2-1 sliced avocado, a dollop
of organic, grass-fed yogurt or kefir (if your gut tolerates dairy) and sea salt and pepper
to taste.

-Waffles or Pancakes

This is a higher carbohydrate meal that should only be eaten prior to a big training day
or race. This is not to be consumed if you are on a gut healing diet, since even though
the grains are soaked and sprouted, they may still aggravate a damaged gut. Begin by
sprouting and fermenting millet, quinoa, oats or buckwheat.

To sprout and ferment your grains:

1.Wash them with water four or five time and leave to soak them in filtered water over
night in a glass bowl with a plate on top;

2. In the morning wash and rinse your grains thoroughly and cover with filtered water
again. This time add about 1 T of whey or the juice of 1/2 lemon to the water and cover
again for 12 - 24 hours;

3. Rinse the grains and strain out the water. They are now ready to use.

For your recipe, take 3 cups of your sprouted, fermented grain, add 4 organic pastured
eggs, 3 -4 tablespoons grass-fed butter or coconut oil, 2 teaspoons baking soda and 1
tablespoon vanilla. Blend all ingredients in the food processor for at least 5 minutes until
nice and smooth. Use in your favorite waffle iron. This batter works for pancakes as
well. Serve with grass-fed butter or almond butter, a dollop of organic, grass-fed yogurt
or kefir (if your gut tolerates dairy) and a small amount of sliced bananas or berries of
your choice.
-Hot Power Cereal

This is a higher carbohydrate meal that should only be eaten prior to a big training day
or race. This is not to be consumed if you are on a gut healing diet, since even though
the quinoa is soaked and sprouted, it may still aggravate a damaged gut.

To sprout and ferment your quinoa:

1.Wash it with water four or five time and leave to soak in filtered water over night in a
glass bowl with a plate on top;

2. In the morning wash and rinse thoroughly and cover with filtered water again. This
time add about 1 T of whey or the juice of 1/2 lemon to the water and cover again for
12 - 24 hours;

3. Rinse the quinoa and strain out the water. It is now ready to use.

Cook a serving of quinoa for 20 minutes over medium heat on stovetop, and then
remove from heat and stir in 2-3 tablespoons of almond butter, a pinch of sea salt, a
tablespoon of chia seeds or Cocochia snack mix, 1/2 teaspoon vanilla and 1 teaspoon
cinnamon.

-High Fat Smoothie

Blend a handful of almonds, a handful of chia seeds, 3-5 raw brazil nuts, 1/2-1 avocado,
a teaspoon cinnamon and 1-2 tablespoons cacao or carob powder with 1-2 heaping
scoops grass-fed whey or vegan protein powder and 4-6oz full fat coconut milk.

-Green Smoothie

Blend 1/2-1 cup of spinach, 1-1.5 cups kale, 1/2-1 banana, a small handful almonds, 3-5
raw brazil nuts, and 1-2 tablespoons cacao or carob powder. Use water, almond milk,
rice milk or (for added calories) coconut milk to get to desired texture.

Mid-Morning Snack Options (try to stick to

beverages only):
-To one serving of TianChi or Lifeshotz, add 8-12 ounces water or unsweetened
kombucha and 1-2 servings trace liquid minerals.

-Herbal tea of choice, including white tea, yerba mate tea, or green tea.
-Zevia all-natural soda

-Coconut kefir, without added sugars (Kevita is good brand)

-Sparkling or regular water with one GU Electrolyte Brew tablet, nuunuhydration tablet,
or Hammer Endurolyte Fizz tablet (at http://www.HammerNutrition.com, use 15%
discount code 80244).

-1 cup bone broth (see instructions at http://www.westonaprice.org/food-

features/broth-is-beautiful)

Lunch Options
-Caesar Salad

This will make 2 servings, so cut in half if it's just for you. In a large mixing bowl, mix 2
egg yolks, ¼ cup olive oil, 1 tsp Thai fish sauce, 2 cloves garlic, juice of one lemon, and
Dijon mustard. If your stomach tolerates dairy, add several pinches
of ParmigianoReggiano (Parmesan) or Pecorino Romano cheese. Add several pinches of
sea salt and black pepper, and pour over your choice of a head of Romaine lettuce or
several large handfuls mixed greens. Top with a 1-2 handfuls of chopped walnuts.

-Sardine Salad

Over a bed of mixed greens or spinach, add 1/2-1 sliced avocado, 1/2-1 can sardines
(with oil), 1/2-1 sliced tomatoes or handful cherry tomatoes, a squeeze of lemon juice,
and any other chopped vegetables of choice (for added crunch, use celery or carrots).
Top with a handful of pumpkin seeds, and sea salt and black pepper to taste.

-Leftovers

Choose any leftover from dinner the night before. Often leftovers are best wrapped in
nori, bokchoy, butter lettuce or swiss chard. Avoid microwaving or excessive re-heating,
and to avoid mold, fungus and toxins, try not to eat any leftovers that are more than 2-3
days old. For extra probiotics, you can also include a side of KimChi or sauerkraut (see
how to make your own probiotics at http://www.youtube.com/watch?v=zwxSk6KFxRY)

-Grocery Store

If you're eating lunch on the go, go into a grocery store and get an avocado, a can of
sardines or packet of tuna or salmon or (if good breath is important) a few ounces of
raw nuts, salt, pepper and if dairy is tolerated, a "hard" artisan cheese, such
as Parmigiano-Reggiano, asiago, and gruyere (preferably from Europe, to ensure higher
likelihood of A2 cattle and less growth hormone). Grab a plastic fork, a plastic knife and
a plate from the deli and make yourself an avocado, nuts, fish and cheese plate! If this
needs to be turned into a slightly higher carb pre-workout meal, include a piece of fresh,
raw fruit.

-Lunch Out

Lunch out at a restaurant can be notoriously high carb and high grain if you're not
careful. The best bets are a salad with no cheese and dressing on the side (typically a
cobb salad with avocado is a good pick), or an easy-to-digest meat such as wild-caught
salmon served over a bed of mixed greens. Try to avoid grain-fed or hormone-laden
meats, and if you need additional carbs for a pre-workout scenario, you can include an
order of mixed fruit on the side. Keep things simple: meat + vegetables or meat +
vegetables + fruit.

-Kale Wraps

Into a large piece of kale (or swiss chard, bokchoy, or butter lettuce), wrap 4-6 ounces of
grass-fed beef, sardines, pastured chicken or wild fish, 1/2-1 avocado, 1-2 handfuls
sliced olives and 2-3 tablespoons diced tomatoes. Add salt, pepper, turmeric and fresh
herbs such as parsley, thyme or oregano to taste, and if desired, you can add either a
dollop of organic yogurt (if your stomach tolerates dairy) or homemade healthy mayo.

To make mayo, simply blend 1 whole egg, 1 tablespoon lemon juice, salt and pepper
while slowly adding 1 cup of olive oil, macadamia nut oil, or avocado oil (you'll see it
thicken as you add oil). If this is a pre-workout meal or higher volume day, you can also
add sliced yam, sweet potato or white rice inside wrap.

-Chicken Cashew Wrap

In a mixing bowl, toss one diced pastured chicken breast, add a tablespoon of healthy
mayo, 1/2-1 avocado, 1/2-1 diced tomato or several grape tomatoes, a handful of
cashews and sea salt and pepper to taste. Top with fresh arugula and wrap it all in
romaine or butter lettuce cups. To make mayo, simply blend 1 whole egg, 1 tablespoon
lemon juice, salt and pepper while slowly adding 1 cup of olive oil, macadamia nut oil, or
avocado oil (you'll see it thicken as you add oil). If this is a pre-workout meal or higher
volume day, you can also add sliced yam, sweet potato or white rice inside wrap.
-Meal Replacement Lunch Option

If in a hurry for lunch, use a meal replacement powder. This meal is easily digested up to
an hour before a workout, or can be used as a quick post-workout meal. Combine 2-3
large scoops of LivingFuelSupergreens or Superberry with 4-6 ounces full fat coconut
milk (unsweetened), 1-2 tablespoons almond butter, 1 teaspoon cinnamon, and a
handful of coconut flakes (unsweetened), a tablespoon of chia seeds, or 1/2-1 packet of
Cocochia Snack Mix. You can blend this, shake it in a mixer bottle, or simply stir it all
together with a spoon. As an alternative to coconut milk, you can use organic yogurt or
kefir if your stomach tolerates dairy.

-Smoothie Lunch Option

This meal will stick to your ribs, but will take awhile to digest, so don't use it as a pre-
workout lunch. Blend or shake together: 1/2-1 cup full fat coconut milk (BPA free, such
as Native Forest), 2 raw egg yolks (optional but highly encouraged), 1 scoop grass-fed
whey or vegan protein and 1/2-1 cup frozen berries. Add water to desired texture.

-Hoeur D' Ouevre

This is a quick meal that can be eaten while working. On a plate, arrange several rice
crackers or flax seed crackers, 1/2-1 sliced avocado, 1/2-1 sliced tomato, 1-2 handfuls
olives, and if your stomach tolerates dairy, 3-4 slices of a "hard" artisan cheese, such
as Parmigiano-Reggiano, asiago, and gruyere (preferably from Europe, to ensure higher
likelihood of A2 cattle and less growth hormone). For added protein and calories, you
can also include a can of sardines or packet of tuna or salmon.

-Miso Soup

This is a good low-calorie meal for a lower activity day. You'll need to make the bone
broth in advance, but it's useful to have around for a quick cup of gut healing broth in
the morning, or a something you can use to flavor a dinner recipe. You can make your
bone broth from chicken, fish or beef, and here's
how: http://www.westonaprice.org/food-features/broth-is-beautiful

Miso Soup Ingredients:

-2 teaspoons of unpasteurized soy-based miso paste

-1.5 cups of water
-1 cup of bone marrow broth
-2 tablespoons of dried sea vegetables (such as Emerald Cove sea vegetables
at http://goo.gl/HuKMV) or several sheets of chopped nori.
-4 chopped oyster mushrooms
-1 chopped green onion

1. Put the dried sea vegetables in warm water, and let them sit for 10 minutes. Then
rinse them well.

2. Meanwhile, in a saucepan add the bone broth and water, under medium heat. When
it is slightly warm, take about 1/3 cup of it and set it aside while heating the rest.

3. Add the sea vegetables and mushrooms in the saucepan and bring into a boil for
about 3-5 minutes. Remove from heat.

4. Add the miso paste into the warm-ish water in the cup you set aside and stir to liquify
the paste using a teaspoon. It’s important for the water in the cup to not be very hot, or
the probiotics in the miso will die.

5. When the soup in the saucepan has cooled down a bit (warm, not hot), add the
chopped green onion, and the now-liquid miso paste. Mix well and serve.

For added carbohydrates or calories, serve with a side of white rice.

-Fast Avocado Soup

You can top this soup with chopped cherry tomatoes, sliced scallions, chopped mint, or
a dollop of yogurt or sprinkling of hard cheese. For added calories, you can add shrimp,
chicken, beef or fish after making soup. You simply blend and puree 1-2 ripe avocados
(pitted, peeled and chopped) 1-2 cups coconut milk, salt and cayenne pepper to taste.
Chill for 1-6 hours, and before serving, stir in 2 tablespoons lime or lemon juice and add
toppings. For extra calories or carbs, you can serve with 1 baked or boiled sweet potato
or yam.

-Sandwich

If you must have a sandwich, you need to be careful to avoid modern grains and wheat.
Why not just make your own bread? It's simple: pre-heat your oven to 375. While oven
is heating, mix in a mixing bowl 1/4 cup coconut oil (melted), 1/8 cup organic alone
flour, 1/4 cup organic whey protein, 5 pastured eggs, a teaspoon of sea salt and a
teaspoon of baking powder.

Spread this mixture thin on a greased baking sheet (brushing with olive oil is fine) and
bake for 15 minutes. You can fill your sandwich with avocado, tomato, healthy meat of
choice, an artisanal hard cheese such as parmesan, asiago or gruyere, heathy mayo, salt
and pepper to taste. To make mayo, simply blend 1 whole egg, 1 tablespoon lemon
juice, salt and pepper while slowly adding 1 cup of olive oil, macadamia nut oil, or
avocado oil (you'll see it thicken as you add oil). Due to the added carbohydrate
content, sandwiches are to be consumed on higher volume days only.

Afternoon/Pre-Workout Snack Options:

-Bar

1 gluten-free, natural energy bar. Preferred brands are Cocochia Bar, Hammer Recovery
Bar or Hammer Vegan Recovery Bar (use 15% discount code 80244 at
http://www.hammernutrition.com), LaraBar, Nogii Bar, Quest Bar, Zing Bar or
HeathWarrior Bar. On higher calorie/high volume days, BonkBreaker bar is also OK.

-Supergreens/Superberry

This s snack is calorically dense if all ingredients are used, so implement on a higher
volume day only, or simply do the Superberry or Supergreens with just water and no
coconut milk, nut butter, etc. Even though it is calorically dense, this snack can easily
digested up to an hour before a workout, or can be used as a quick post-workout
meal. Combine 2-3 large scoops of LivingFuel Supergreens or Superberry with 4-6
ounces full fat coconut milk (unsweetened), 1-2 tablespoons almond butter, 1 teaspoon
cinnamon, and a handful of coconut flakes (unsweetened), a tablespoon of chia seeds,
or 1/2-1 packet of Cocochia Snack Mix. You can blend this, shake it in a mixer bottle, or
simply stir it all together with a spoon. As an alternative to coconut milk, you can use
organic yogurt or kefir if your stomach tolerates dairy.

-Seeds/Nuts + Fruit

This is a good breakfast to eat if you are in a hurry, and is also OK up to an hour before a
workout, or as a post-workout meal. . Simply have 1-2 large handfuls of a raw nut or
seed (the best are almonds, macadamia nuts, walnuts or pumpkin seeds) along with a
piece of fresh raw fruit, such as a pomegranate, grapefruit or apple. It is highly
recommended that you soak your nuts and seeds. Here's how: place your choice of nuts
and seeds in a bowl with enough filtered water to cover them completely, and add a
heaping tablespoon of salt to the the water. Soak time for different seeds and nuts can
be found at http://www.pacificfit.net/soak-time.
-Green Smoothie

Blend 1/2-1 cup of spinach, 1-1.5 cups kale, 1/2-1 banana, a small handful almonds, 3-5
raw brazil nuts, and 1-2 tablespoons cacao or carob powder. Use water, almond milk,
rice milk or (for added calories) coconut milk to get to desired texture.

-Algae & AA's

Especially good for a lower calorie day or lower carbohydrate day as a pre-workout
boost. Good for fasted workouts too. Eat or swallow 25-50 EnergyBits and 5-10 Master
Amino Pattern (MAP) capsules. Use 10% discount code “BEN”
at http://www.EnergyBits.com and get MAP at http://www.pacificfit.net/items/MAP

-Chia Slurry

Set 3-4 tablespoon of chia seeds in a small bowl of water and place in the refrigerator
for 2-24 hours (the longer the better)! Add lemon juice and stevia to taste, and eat like
jello!

-Pemmican

Eat 1/21 piece of organic, pastured pemmican from US Wellness

Meats: http://goo.gl/DAepv

-Jerky

Make your own beef jerky, following the instructions

at: http://youtu.be/0X7G5eOzGl4 OR eat 200-300 calories of jerky from US Wellness
Meats: http://goo.gl/DAepv

Long Workout options (90+ minute workouts only):

-UCAN+Energy28+MAP

In a flask or bottle, mix and consume 1-2 servings UCAN and 1-2 servings Energy28 per
hour, along with 5 Master Amino Pattern capsules per hour. See Endurance Pack at
http://www.PacificFit.net to get these in a bundled package. If this is a bike ride, you
may also consume 1/2-1 bar at the end of each hour, such as a Cocochia bar, Bonk
Breaker bar, Hammer bar or Larabar.

-1-2 bars per hour

Consume 1-2 bars per hour, such as a Cocochia bar, Bonk Breaker bar, Hammer bar or
Larabar.

-2-3 handfuls of snack mix per hour

Choose one option, and only use raw, unroasted nuts/seed.

Berry Almond Snack Mix: 2 cups almonds, 1 cup dried cherries or blueberries. Keep in
freezer.

Sunny Seed Mix (highest in Iron): 3 cups sunflower seeds, 1 cup sesame seeds, 1 cup
pumpkin seeds. Keep in freezer.

Tropical Snack Mix (also very high in Iron): 2 cups raw coconut shavings (preferably
unsweetened), 1 cups raisins or dates, 1 cup Brazil nuts, and 1 cup dried mango or
chopped papaya. Keep in freezer.

-Chia seed/water mix– 24-32 ounces per hour

Put 1/3 cup of dry chia seeds into a 32 ounce Nalgene bottle, or other water bottle. Fill
the Nalgene with water 1/3 of the way and then pour chia seeds into the water. Close
the lid tightly and shake the bottle, then open the bottle and fill it with water the rest of
the way. Close the lid and shake again. To prevent lumps from forming, shake about
every 5 minutes. Add Stevia and Lemon if desired for sweetness.

-Rice cakes - 1-2 per hour

2 cups uncooked calrose or other medium-grain “sticky” rice

3 cups water
8 ounces local, pasture-raised bacon
4 organic, pastured eggs
2 tablespoons tamari
2 tablespoons raw, local honey or organic maple syrup
Salt and grated parmesan (cheese is optional)

Combine rice and water in a rice cooker or cook rice over stove. While rice is cooking,
chop up bacon before frying, and then fry in a medium sauté pan. When crispy, drain off
fat and soak up excess fat with paper towels. Beat the eggs in a small bowl and then
scramble in a sauté pan (use butter, ghee, coconut oil or olive oil for scrambling, or
scramble in bacon fat). In a large bowl or in the rice cooker bowl, combine the cooked
rice, bacon, and scrambled eggs. Add tamari and honey or maple syrup. After mixing,
press into an 8- or 9-inch square baking pan to about 1½-inch thickness. Top with salt to
taste, and grated parmesan, if desired. Cut and wrap individual cakes in aluminum foil to
carry on training session. Makes about 10 rice cakes.

Dinner/Evening Options:
-Evening Supplements

If any digestive issues, use a digestive enzyme immediately before dinner, and then 30-
60 minutes prior to bed:

 Probiotics
 Colostrum
 Magnesium

-Cobb Salad

Good choice as a low carbohydrate meal for non-afternoon/evening workout days. For
this salad, use 2-3 chopped, hardboiled, pastured eggs, 1/2-1 avocado, 2-3 strips
cooked and crumbled bacon (organic, pastured), 1 small tomato, 1 scallion (green
onion), 1/2 tablespoons diced almonds or chopped walnuts, 1/2 red onion, and romaine
or butter leaf lettuce. For additional meat, choose 4-6oz grass-fed beef, free-range
chicken or shrimp. Break the lettuce apart and add all ingredients. Dress with olive oil,
lemon juice and sea salt/black pepper to taste.

-Bimbimnap

Although this traditional Korean recipe takes a significant amount of prep time, you can
make a big batch at the beginning of the week and dig into it multiple times for lunch
leftovers. You will need:

3 cups white rice

1/2 lb grass-fed beef, rib eye or sirloin (substitute shiitake mushrooms if you want to
skip meat)
16 oz soybean sprouts or mung bean sprouts
2 cucumbers
2 zucchinis
2 carrots
1 large bunch spinach
2 cups boiled gosari* (fern brake)
4 eggs
7 garlic cloves
2 or 3 scallions, chopped
2 tablespoons sesame seeds

(*Boiled gosari is sold in Korean/Asian markets. If using dried gosari, soak several hours
until soft and simmer over medium heat for 30 minutes until tender.)

Beef: Cut into thin 2-inch long strips. Mix in 1 tablespoon of soy sauce, 2 teaspoons of
Honey, 2 teaspoons of sesame oil, 1 teaspoon of rice wine (optional), 1 tablespoon of
chopped scallion, 2 cloves garlic minced, and a pinch of pepper. Marinate for 20
minutes. Sauté in a skillet for 2 - 3 minutes over high heat.

Gosari (Fern brake): Cut into 3-inch lengths. Season with 2 tablespoons of soy sauce, 1
tablespoon of sesame oil, 1 clove garlic minced, 1/2 teaspoon of sesame seeds, and a
pinch of pepper. Let stand for 10 minutes. Sauté in a skillet with 1 tablespoon of
coconut, macadamia nut or olive oil for about 5 minutes over medium heat.

Soy bean sprouts: Bring 1 cup of water to a boil with a teaspoon of salt. Add the bean
sprouts and boil for 3 minutes. Drain quickly and shock in cold water to stop cooking.
Drain again. Toss with 1 clove garlic minced, 1 teaspoon of sesame oil, 1/2 teaspoon of
sesame seeds, and salt and pepper to taste.

Spinach: Blanch the spinach in salted boiling water only until wilted, 30 - 40 seconds.
Drain quickly and shock in cold water. Squeeze out water. Cut into 3-inch lengths. Toss
with 1 tablespoon of chopped scallion, 1 clove garlic minced, 1 teaspoon of sesame oil,
1/2 teaspoon of sesame seeds and salt and pepper to taste.

Cucumbers: Cut the cucumbers in half lengthwise and then thinly slice
crosswise. Generously sprinkle salt over sliced cucumbers and set aside for 10 - 15
minutes. Squeeze out excess liquid. Toss with 1 tablespoon of chopped scallion, 1 clove
garlic minced, 1 teaspoon sesame oil and 1/2 teaspoon of sesame seeds.

Zucchinis: Cut the zucchinis in half lengthwise and then thinly slice crosswise.
Generously sprinkle salt over sliced zucchinis and set aside for 10 - 15 minutes. Squeeze
out excess liquid from salted zucchini by hand. Add 1 tablespoon of chopped scallion
and 1 clove garlic minced. Sauté in a lightly oiled skillet for 1 - 2 minutes over medium
high heat.

Carrots: Julienne the carrots into match sticks. Sauté in a lightly oiled skillet for 1- 2
minutes over medium high heat, sprinkling salt and pepper to taste.
Red pepper paste (gochujang) sauce: Stir together 4 tablespoons of Korean red pepper
paste (gochujang), 1 tablespoon of sugar, 1 tablespoon of sesame and 3 tablespoons of
water.

Cook the rice in a rice cooker or following package directions, using a little less water
than called for (the rice for bibimbap should be a little drier than usual for best results).
Prepare all other ingredients above as rice cooks. Assemble: Place a 1/2-1 cup of cooked
rice in a big bowl. Add 1 tablespoon of sesame oil. Nicely arrange a small amount of
each prepared vegetable and beef over the rice. Drizzle a little more sesame oil over.
Top with an egg (fried sunny-side up in coconut oil) and serve with a touch of red
pepper paste sauce, sea salt and pepper to taste.

-Scrambled Eggs

Scramble 2-3 organic pastured eggs in coconut oil, while steaming 4-5 chopped
vegetables of choice on the side (such as spinach, kale, carrots, mushrooms and
tomatoes). Serve vegetables and 1/2-1 sliced avocado over scrambled eggs, sea salt and
pepper to taste, and (optional) eat by wrapping everything in nori seaweed wrap and
using the nori like a scoop. You can also wrap in kale, bok choy, swiss chard or butter
lettuce.

-Poached salmon

This recipe uses 1lb of salmon, so will be enough for 2-3 meals - and leftovers can be
refrigerated for 2-3 days. Salt and pepper wild salmon filet and put it in the bottom of a
skillet. Add the wine, vinegar, bay leaf, garlic and dill. Bring to a simmer, cover and cook
for 6 to 8 minutes until the salmon flakes easily with a fork.

While the salmon is cooking, melt the butter in a saucepan and add the lemon juice.
When the salmon is ready, serve with the butter sauce poured over it. Serve over
cooked white rice and mixed greens or a salad of choice, along with a sweet potato or
yam, or sweet potato fries: http://www.bengreenfieldfitness.com/2011/06/i-do-love-
me-some-carbs-the-art-of-making-fast-sweet-potato-fries/ (use olive oil or coconut oil
for your fries, not extra virgin olive oil).

Salt
Pepper
White wine, 1 cup
White wine vinegar, 1 tablespoon
Bay leaf, 1
Garlic, 1 clove sliced
Dill, 2 sprigs or a half teaspoon dried
Salmon filet, 1 lb.
Grass-Fed Butter, 2 tablespoons
Lemon, 1/2 juiced

-Fish, Served With Rice, Beans, and Steamed Vegetable of Choice

This is a relatively flexible meal. Use a wild caught fish and prepare as desired
(recommend dill, sea salt and pepper on wild salmon). For vegetables, steam brussel
sprouts, broccoli, cauliflower, kale, swiss chard, bok choy, or other nutrient-rich
vegetable of choice. For rice and beans, you must soak and ferment in order to reduce
digestive inhibitors.

Here is how: soak brown rice or bean of choice (such as white bean or black bean) in
filtered water for approximately 24 hours at room temperature without changing water
(more precise soak time for beans and grains can be found at
http://www.pacificfit.net/soak-time).

Set aside and refrigerate 10% of the soaking liquid and discard the rest of the liquid.
Cook the rice or bean as desired. The next time you make rice or beans, add that
soaking liquid that you set aside from the last batch to the new soaking water at the
beginning of the soaking process. Repeat the cycle. Each time you make rice or beans it
will have lower phytic acid content when you use this recycling method.

-Bone Broth

Using a large stockpot, make chicken, beef or fish broth. Follow instructions
at: http://www.westonaprice.org/food-features/broth-is-beautiful. When you are
finished, take leftover meat and vegetables from stock, and sautee in cast-iron skillet
with coconut oil, butter or ghee. Salt and pepper to taste, then serve with bone broth,
or on higher volume day or post-workout, serve over white rice or soaked and cooked
quinoa.

-Steak

Choose a grass-fed cut of beef, bison, elk, venison or buffalo. Make a seasoning powder
of 1 teaspoon garlic powder, 2 tablespoons paprika, 1 tablespoon thyme, 1 tablespoon
oregano, 1 tablespoon cayenne (optional and avoid if on gut-healing protocol), 1
teaspoon black pepper, 1 teaspoon white pepper and 1 teaspoon sea salt. Season meat
liberally and place remainder of powder in ziplock bag or other airtight container to use
in future recipes. Sautee meat on cast-iron skillet in ghee or butter, or grill (preferably
on lower heat). Serve roasted, steamed or sautéed vegetables, and for additional
carbohydrates in this is a post-workout meal or on a high volume day, serve with a
baked sweet potato, yam or sweet potato fries.

-Liver

This recipe uses 1/2lb of liver, so will be enough for 2-3 meals - and leftovers can be
refrigerated for 2-3 days. Slice the liver into 1 cm (1/2 inch) thick pieces and soak for
approximately one hour in milk (preferably organic, grass-fed milk). Brown the liver
slices in butter or ghee, cooking 3-4 minutes per side on low heat. At the same time, boil
1 egg. After liver is browned or while liver is browning, cook 1 diced onion for 5-10
minutes on same sautee pan.

Other ingredients are an onion and boiled egg; 4 tablespoons butter plus a similar
amount of coconut oil; and cilantro (or you can use KimChi in place of the cilantro, for a
spicier flavor). Put everything - the cooked liver, cooked onion, cooking fluids from the
pot, and boiled egg, along with 2 tablespoons coconut oil, and a handful of fresh
chopped cilantro - into a blender and purée.

Serve your pate with rice crackers, flax seed crackers, or wrapped in bok choy, swiss
chard, nori or butter lettuce. Alternatively, serve with 1 baked sweet potato or yam,
over a bed of mixed greens. For extra probiotics, you can also include a side of KimChi or
sauerkraut (see how to make your own probiotics
at http://www.youtube.com/watch?v=zwxSk6KFxRY)

-Easy Chicken Dinner

Simply reduce number of ingredients to adjust for the number of people eating, but for
3-4 people, you'll need:

3-4 chicken thighs or breasts

5-6 heads of broccoli, chopped into florets
4-5 tablespoons regular olive oil
2-3 tablespoons balsamic vinegar
1 teaspoon garlic powder
Sea salt and black pepper, to taste

Preheat oven to 375 degrees. Place broccoli florets and chicken pieces into a 9×13
baking dish. Pour olive oil and balsamic vinegar over chicken and broccoli. Then season
with garlic powder, salt and pepper. Mix around to help coat the broccoli and
chicken. Bake for 20-25 minutes or until chicken is cooked through. If post-workout or
higher volume day, serve with sweet potato, yam, white rice, or if on lower volume day
or not-post workout, serve with steamed carrots, cauliflower, parsnips or beets in salt
and olive oil.

-Sushi/Sashimi

Eat at a sushi restaurant. Avoid soy, edemame and fancy rolls with fried ingredients, and
instead eat your choice of sashimi and seaweed salad. Only include nigiri or healthy rolls
(sources of starch/white rice) if a high volume day or if post workout.

-Restaurant Meat + Veggies

Choose a meat and vegetable based dish at a restaurant, and remember these
restaurant best practices:

-Always substitute roasted vegetables for any bread or mashed potatoes, and turn down
or avoid bread/chips if brought to the table.

-Acceptable starches: rice, quinoa, amaranth, millet, sweet potato, yam, squash, carrot,
beet or other non-gluten, non-GMO sources

-Acceptable proteins: anything from the Superhuman Food Pyramid

at http://goo.gl/u2u1y, but check and cover your bases from an organic standpoint
whenever possible (i.e. “Is the fish wild or farmed?”)

-Acceptable fats: coconut oil, grass-fed butter, olive oil, flax seed oil, avocado oil
macadamia nut oil, and any fat that is 100% natural, not a vegetable oil and not batter-
fried. When it doubt, leave creams, dressings and sauces “on the side”.

Dessert/Evening Snack Options:

-Energybits

Especially good for a lower calorie day or a day on which you're not exercising any time
in the later afternoon or evening. This is a fantastic way to quell your appetite in the
evening. Eat 50-100 EnergyBits (pop them like popcorn). Use 10% discount code “BEN”
at http://www.EnergyBits.com.

-Coconut-Chocolate-Chia Blend

In a small bowl, mix 25-50 EnergyBits (use 10% discount code “BEN”
at http://www.EnergyBits.com), 2 teaspoons carob or cocoa powder, 4-6oz full fat
coconut milk and 2-3 tablespoons chia seeds or a packet of Cocochia Snack Mix. Stir and
chill in refrigerator for 15-20 minutes.

-Dark chocolate With Nut Butter

Eat 1/4-1/2 bar dark (85%+) chocolate dipped into 1-2 teaspoons of almond or cashew
butter.

-Protein Parfait

Into 1-2 scoops of organic whey or vegan protein, add full-fat coconut milk to desired
texture, along with 1-2 teaspoons almond butter, a handful of unsweetened coconut
flakes, and a teaspoon of cinnamon.

-Healthy Chocolate Pudding

Blend together 1/2-1 sliced avocado, 1 teaspoons cinnamon, 1-2 scoops of organic whey
or vegan protein, 4-6oz full fat coconut milk, 1-2 teaspoons almond butter, 1-2
teaspoons carob or cocoa powder, and a dash of natural vanilla extract.

-Coconut Ice Cream (requires ice cream maker)

Whisk 4 pastured egg yolks, add 2 cans full fat coconut milk, and which again. Pour this
mixture into a medium saucepan and stir on medium heat until liquid thickens (around
8-10 minutes). Do not boil. Remove from heat and cool. Add 2 teaspoons pure vanilla
extra and pure stevia extract to taste. Put into an ice cream maker and follow
manufacturer's instructions.