30 DAY WHOLE DIET PLAN - How Eat Yummy and - Steve Nolan

ATTENTION
BOOK WRITER: STEVE NOLAN

30 DAY WHOLE DIET PLAN

How eat yummy and weight loss, whole

healthy recipies which will change the life
( cookbook with plan diet and weight loss
exercises )
Table of content
30 DAY WHOLE DIET PLAN
How eat yummy and weight loss, whole healthy recipies which will change the
life ( cookbook with plan diet and weight loss exercises )
Introduction
Chapter 1 Whole Foods Diet
Chapter 2 Week One
Day 1
Day 2
Day 3
Day 4
Day 5
Day 6
Day 7
Chapter 3 Week Two
Day 1
Day 2
Day 3
Day 4
Day 5
Day 6
Day 7
Chapter 4 Week Three
Day 1
Day 2
Day 3
Day 4
Day 5
Day 6
Day 7
Chapter 5 Week Four
Day 1
Day 2
Day 3
Day 4
Day 5
Day 6
Day 7
Chapter 6 Whole Food Shopping List
Chapter 7 Exercises
Upper Body Exercises
Arnold Press
Ball Crunch
Double Dumbbells Exercise
Diamond Push-Ups
Upper Body and Core
Push-Up and Rotate
Exercises for Lower Body
Lower Body: Good Morning
Sumo Squat
Basic Squat
Wall Sit
Lunge
Side Lunge
Conclusion

Introduction

This whole food diet cookbook is not a traditional diet book, but a way to
implement lasting change in your life by eating real, natural food. The whole
food diet focuses on free-range meats, poultry, fresh fruits, vegetables, whole
grains, cold pressed oils, healthy fats, nuts and seeds and eliminates all the
unnatural and processed foods.
Having a busy life does not allow much time for shopping, let alone cooking
whole foods. This cookbook is packed with recipes designed to get you out of
the kitchen fast, so you can enjoy more time with family and exploit the whole
food inspired lifestyle. The whole food diet can lower inflammation, prevent
disease, energize your body and promote optimal health. The diet will change
the way you see life and your body.
The whole food diet is not a boring or starvation diet. You will love the recipes
in this book and be proud to serve to your family over and over again. This
whole food diet cookbook provides a diverse array of recipes for every taste bud
and eating style. You will feel healthier and happier when you adopt this
amazing approach to eating. If you decided to transition into a whole food diet,
then get a copy of this special cookbook.
Copyright 2018 by Steve Nolan All rights reserved.
All rights Reserved. No part of this publication or the information in it may be
quoted from or reproduced in any form by means such as printing, scanning,
photocopying or otherwise without prior written permission of the copyright
holder.
Disclaimer and Terms of Use: Effort has been made to ensure that the
information in this book is accurate and complete, however, the author and the
publisher do not warrant the accuracy of the information, text and graphics
contained within the book due to the rapidly changing nature of science,
research, known and unknown facts and internet. The Author and the publisher
do not hold any responsibility for errors, omissions or contrary interpretation of
the subject matter herein. This book is presented solely for motivational and
informational purposes only.

Chapter 1 Whole Foods Diet

Whole foods diet
Whole foods diet means:
Choosing whole grains instead of refined grains.
Consuming vegetables, fruits, and beans instead of supplements to
provide the minerals, vitamins, and fiber they contain.
Eating baked potato with green onions and light sour cream instead
of a bag of sour cream.
Eating skinless chicken breast instead of chicken nuggets that are
processed with flavorings, fats, and preservatives.
Choosing berries and yogurt for breakfast instead of pastries and
breakfast bars.

Health experts agree that eating more whole foods is ideal for improving health
and preventing disease. Whole foods like fresh fruits, vegetables, whole grains,
and nuts retain the fiber, minerals, and vitamins that processed foods don’t have.
Here is why you should eat whole foods:
Phytochemicals: Natural, real foods contain active plant-food
components known as phytochemicals. They help break down the
cholesterol and fat in the human body and help lose weight and stay
healthy.
More nutrient: According to the U.S. Department of Agriculture,
many Americans suffer from a lack of Vitamin C, Vitamin A,
magnesium, potassium and other nutrients. These nutrients help
lower the risk of high blood pressure, heart disease, cancer, and
diabetes. So to prevent these diseases, you need to consume natural,
real, whole foods.
Good Fats: When you eat mostly whole foods, it is easier to avoid
bad fats (such as trans fats and saturated fats). Also, consuming
whole foods help you get more good fats (such as monounsaturated
fat and omega-3 fats)
Fiber: Most whole foods are rich in fiber, but processed foods are not.
Fiber-rich foods can help you control weight, blood lipids, and blood
sugar.
Fewer calories: Whole foods are natural and without added sodium,
sugar and fat. Eating whole foods will help you consume fewer
calories.
Whole grains: Whole grains offer a variety of minerals, vitamins, and
phytochemical compounds and have significant health benefits.
Eating whole grains can lower your risk of type 2 diabetes and other
deadly diseases.

In the next chapters, we are going to discuss whole food recipes (breakfast,
lunch, and dinner) for four weeks. Starting with week one.
Chapter 2 Week One

Day 1
Breakfast
Whole-Wheat Pancakes
Cook time: 10 minutes

Ingredients for 6 servings
Whole-wheat flour – 1 ½ cups
Almond flour – ½ cup
Baking powder – 2 tsp.
Ground cinnamon – ½ tsp.
Ground nutmeg – ½ tsp.
Ground ginger – ½ tsp.
Pinch of sea salt
Nonfat milk – 1 ½ cups
Cooked and mashed butternut squash – 1 ½ cups
Egg whites – ½ cup
Maple syrup – ¼ cup
Canola oil – 2 tbsp.
Extra-virgin olive oil for the skillet
Fresh fruit for topping

Method
1. In a bowl, sift together the spices, baking powder, flours, and salt.
2. In a medium bowl, whisk together the canola oil, maple syrup, egg
whites, cooked squash, and milk.
3. Add the wet ingredients to the dry and stir until the batter is just wet.
4. Coat a large skillet with oil and heat over medium temperature.
5. Pour ¼-cup batter for each pancake into the skillet. Cook 4 pancakes
at a time.
6. Cook the pancakes for 2 minutes, then flip and cook for another 2
minutes.
7. Repeat and finish the batter.
8. Serve with fresh fruit.

Lunch
Tuna Salad
New potatoes – ½ pound, halved
Fresh green beans – ¼ pound, trimmed
Tuna steaks – 1 pound
Salt – ½ teaspoon
Freshly ground black pepper – ½ tsp.
Avocado oil – 1 tbsp.
Chopped romaine lettuce – 4 cups
Tomatoes – 2, cut into wedges
Kalamata olives – ½ cups
Vinaigrette – ½ cup
Hard-boiled eggs – 4, peeled and quartered

Method
1. Add the potatoes in a pot, cover with water and bring to a boil. Cook
for 15 minutes or until potato is tender. Add the green beans during
the last 5 minutes of cooking.
2. Drain the potatoes and green beans. Rinse with cold water to cool.
3. Sprinkle the tuna with salt and water.
4. Heat the oil in a skillet over medium temperature. Sear the tuna 1 to 2
minutes on each side. Set aside.
5. On four individual serving plates, lay down a bed of chopped
romaine and then a group of green beans, potatoes, tomatoes and
olives on top. Slice the seared tuna and divide it evenly among the
plates.
6. Pour the vinaigrette over the salad to dress.
7. Place 4 egg quarters on each plate.

Dinner
Tuna Noodle Casserole
Extra virgin olive oil – 1 tbsp.
Sliced fresh mushrooms – 2 cups
Chopped onion – ¾ cup
Low-sodium chicken broth – 2 cups
Cool water – ¼ cup, mixed with 2 tbsp. arrowroot powder
Grated parmesan – 4 tbsp.
Chopped fresh dill – 1 tbsp.
Cooked rotini – 6 cups
Broccoli – 1 head, cut into florets and lightly blanched
Light tuna – 1 (6-ounce) can, drained and broken into chunks

Method
1. Preheat the oven to 325F.
2. Heat the oil in a large saucepan over medium-high. Then sauté the
mushrooms and onion for 5 minutes.
3. Pour the broth and bring to a simmer. Turn the temperaure down to
medium-low.
4. Add the arrowroot and whisk for 1 minute.
5. Whisk in the dill and parmesan and remove from the heat. Add the
tuna, broccoli, and rotini. Toss and mix.
6. Transfer the mixture to a 9 X 13-inch baking dish and bake for 35
minutes.
7. Cool and serve.

Day 2
Breakfast
Whole-Grain Waffles

Eggs – 2
Unsweetened almond milk – 1 ¾ cups
Butter – ¼ cup, melted plus 1 tbsp.
Honey – 2 tbsp.
Baking soda – ¼ tsp.
Whole-wheat pastry flour – 1 ½ cups
Pinch salt
Chopped pecans – ½ cup
Pure maple syrup – ¾ cup

Method
1. Preheat a waffle iron.
2. In a bowl, whisk together the honey, eggs, almond milk, ¼-cup
butter, baking soda, and cinnamon.
3. In another bowl, stir together the pecans, salt, baking powder, and
flour.
4. Add the dry ingredients to the egg mixture. Whisk until combined.
5. Brush the hot waffle iron with the remaining 1 tbsp. butter.
6. Pour in the batter and cook for 3 to 4 minutes.
7. Repeat with the remaining batter.
8. Serve warm topped with maple syrup.

Lunch
Mushroom, Potato and Halibut Casserole
Carrot – 2 cups, thinly sliced
Sliced fresh mushrooms – 2 cups
Minced garlic – 1 tsp.
Dried thyme – ½ tsp.
Freshly ground black pepper – ¼ tsp.
Extra-virgin olive oil – 1 tsp.
Baby potatoes – 16, blanched and cut in half
Skinless halibut fillets – 4 (6 ounce each)
Fresh juice of 2 lemons
Oregano sprigs – 4

Method
2. From a roll of heavy foil, tear four 18-by-24-inch pieces. Fold each
piece in half to make four 18-by-12-inch pieces.
3. In a bowl, combine the leeks, mushrooms, carrots, oil, pepper, thyme,
and garlic. Toss gently.
4. Divide the vegetables among the four pieces of foil, placing them in
the center. Top each pile of vegetables with potatoes.
5. Place one piece of fish on each pile and sprinkle with lemon juice.
Top with a sprig of oregano.
6. Fold the foil to create sealed packages that have a bit of space for
steam to collect. Arrange the halibut packets on a baking pan.
7. Bake for 30 minutes.
8. Open the packets carefully.
9. Plate and serve.

Dinner
Grilled Chicken with Salsa
Skinless chicken breasts – 4 x 120g
Fresh ground black pepper and sea salt
Harissa paste – 60g
Quinoa – 200g
Olive oil – 1 tbsp.
Water – 250ml
Chopped chives – 40g
Juice of ½ lemon
Peeled and stoned ripe avocado – 1
For the salsa
Red radishes – 2, cut into quarters
Red onion – 100g, finely chopped
Spring onion – 1, sliced
Juice of 1 lime
Olive oil

Method
2. Season the chicken breasts. Then grill until there are nice grill marks
on the breasts. Rub the chicken with harissa paste and place in the
oven for about 6-8 minutes or until cooked. Set aside.
3. In a hot pan, toast the quinoa until it takes on a slight golden brown
color. Then remove from the heat and place in a mixing bowl. Add
olive oil and water to cover the quinoa. Place Clingfilm over the top
and let steam. Once the quinoa is cooked, add the chopped chives.
4. For the salsa: in a bowl, combine the radish, red onion, sliced spring
onion, lime juice, and olive oil. Season to taste.
5. In a food processor, place the ripe avocado and blitz until smooth.
Add lime juice and season.
6. Serve.

Day 3
Breakfast
Overnight Oatmeal with Fresh Cherries

Coconut oil for greasing
Coconut milk – 1 (13-.5 ounce) can
Water – 3 ¼ cups
Steel-cut oats – 1 cup
Pure maple syrup – ½ cup
Salt – ¼ tsp.
Pure vanilla extract – 1 tsp.
Fresh berries – 2 cups

Method
1. Coat a 3 to 4-quart slow cooker with coconut oil. Combine the water,
coconut milk, maple syrup, oats, and salt in the slow cooker. Cover
and cook on low temperature for 7 hours or until the oats are tender
and the mixture is creamy.
2. Stir in the vanilla and the cinnamon.
3. Divide the oatmeal among serving bowls.
4. Top each bowl with fresh cherries and serve.

Lunch
Grilled Lemon Chicken
Skinless boneless chicken breast – 1 lb.
Olive oil – ½ cup
Lemon juice – ¼ cup
Onion – ½ onion, chopped
Garlic – 1 clove
Black pepper – 1 tsp.
Salt – 1 tsp.

Method
1. In a small bowl, mix minced garlic, lemon juice, olive oil, onion, salt
and black pepper.
2. Chop chicken breast.
3. Pour the marinade into a sterile plastic bag and add the chicken
chops.
4. Shake the bag to fully absorb the condiment.
5. Grill chicken chops 7 to 8 minutes per side. Time depends on the
size. Pour some marinade from time to time to keep them soft and
juicy.
6. Serve the grilled chicken with mixed raw vegetables.

Dinner
Spinach and Leek Soup
Chopped onion – 1
Thinly sliced leek – 1
Chopped garlic cloves – 2
A bunch of tarragon
Baby spinach – 250g
Organic chicken or vegetable stock – 1 liter
Freshly ground black pepper and sea salt
Petit pois – 500g
Juice of ½ lemon
Extra-virgin olive oil for drizzling

Method
1. Heat the oil in a large pan and gently fry the onion, garlic, and leek
for 10 minutes or until softened.
2. Add the spinach and tarragon and when the leaves are wilted, add the
stock and salt and pepper. Bring the mixture to a boil and add half
the pea. Cook for about 5 minutes and then remove from heat.
3. With a hand blender, whizz the soup until smooth. Then add the
lemon juice and remaining peas. If necessary, adjust the seasoning
and drizzle with extra virgin olive oil.

Day 4
Breakfast
Blueberry Muffins

Ingredients for 12 muffins
100% Whole-wheat pastry flour – 2 cups
Baking soda – 1 tsp.
Salt – ½ tsp.
Fresh blueberries – 2 cups
Unsweetened applesauce – 1 cup
Evaporated cane juice – ¼ cup
Egg – 1, beaten
Butter – 2 tbsp. melted

For the topping:
Butter – 2 tbsp. melted
Finely chopped dry-roasted almonds – ¼ cup
Evaporated cane juice – 3 tbsp.
100% whole-wheat pastry flour – 3 tbsp.

Method
1. To make the topping, add everything in a bowl and mix with a fork.
2. To make the muffins: Preheat the oven to 325F.
3. Line 12 cups of a muffin tin with paper liners.
4. In a large bowl, whisk together the baking soda, flour, and salt. Add
the blueberries and toss gently to coat.
5. In a separate bowl, whisk together the cane juice, applesauce, vanilla
extract, egg, and butter. Add the applesauce mixture to the flour
mixture and stir until just moistened.
6. Spoon the mixture into the paper liners. Crumble the topping evenly
over the muffins.
7. Bake for 23 to 25 minutes or until the topping is lightly browned.
Remove from the oven and cool for 10 minutes.
Lunch
Chicken Asparagus Rolls
Boneless, skinless chicken breast – 12 oz.
Asparagus – 8, chopped
Spring onions – 2, chopped
Sesame oil – 2 tbsp.
Salt – 1 tbsp.
Fresh tarragon to taste

Method
1. Stir-fry chopped asparagus and spring onions in sesame oil for 3 to 4
minutes, then season with tarragon.
2. Slice your chicken breast to obtain 4 thin scallops.
3. Rub each scallop with salt and pepper.
4. Place 1 tbsp. of cooked vegetables at the center of each scallop and
roll it.
5. Chose each roll with a toothpick.
6. Bake at 350F for 15 minutes.
7. Serve.

Dinner
Chicken Wings
Chicken wings – 2 dozen (rinsed and pat dried)
Whole-grain flour – ¾ cup
Paprika – 2 tbsp.
Garlic powder – 1 tsp.
Sea salt and freshly ground black pepper
Extra virgin olive oil – ¼ cup
Red pepper flakes – 1 pinch
Bay leaf
Lemons – 2, halved
Roasted garlic cloves – 10
Chopped fresh oregano – ¼ cup
Low-sodium chicken broth – 2 ¼ cups

Method
1. Place the flour in a shallow platter and season it with pepper, paprika,
garlic powder, and salt. Mix well.
2. Dredge the wings in the flour mixture to coat. Coat well.
3. Heat oil in a skillet and brown the chicken wings on all sides.
4. Remove the chicken from the skillet and set aside on a platter.
5. Add the lemons, garlic, bay leaf, pepper flakes, oregano, and chicken
broth to the pan. Cook for 2 minutes.
6. Return the chicken wings to the pan.
7. Cover the pan and braise in a preheated 375F oven for 20 minutes.
8. Serve.

Day 5
Breakfast
Breakfast Burritos

Avocado oil – 1 tbsp.
Chopped red onion – 1 cup
Black beans – 1 (15-ounce) can, drained and rinsed
Eggs – 6
Salt – ½ tsp.
100% whole-grain tortillas – 4, warmed
Avocado – 1, diced
Fresh salsa – ½ cup
Shredded white cheddar cheese – ½ cup
Chopped fresh cilantro – ¼ cup

Method
1. In a large nonstick skillet, heat the avocado oil over medium heat.
Add the onion and cook for 5 minutes or until tender. Add the black
beans and cook for 2 minutes or until warmed through. Remove from
the skillet and keep warm.
2. In a medium bowl, whisk together the eggs, salt, and pepper. Add the
eggs to the skillet and continue to scramble until cooked through.
3. Spoon the onion mixture down the center of each tortilla, followed by
the scrambled eggs.
4. Top the eggs with cheese, salsa, avocado, and cilantro.
5. Roll up and serve warm.

Lunch
Grilled Lamb
Lean lamb chops – 1 lb.
Garlic clove – 1
Grated ginger root – 1 cm
Salt – 1 tsp.
Fresh rosemary to taste, minced

Method
1. Peel and mince garlic.
2. In a small bowl, mix minced garlic, olive oil, grated ginger, minced
rosemary, and salt.
3. Place the lamb chops in a plastic bag and add the marinade.
4. Shake your bag to let the meat fully absorb each flavor.
5. Grill lamb chops 3 to 4 minutes per side. Time depends on the size.
6. Serve with a fresh salad or grilled vegetables.

Dinner
Summer Roasted Salmon
Salmon fillets – 4 (6 oz. each)
Extra virgin olive oil – 2 tsp.
Juice of 1 lemon
Fresh green onions – 1 bunch, trimmed
Combined fresh chopped rosemary, parsley, thyme, and chives – ¼
cup

Method
2. Prepare a baking dish with olive oil.
3. Place salmon fillets in the baking dish, skin side down. Brush a
coating of olive oil onto the salmon.
4. Sprinkle each fillet with some sea salt and black pepper. Squeeze the
juice of the lemon over the salmon. Lay the green onions on top.
5. Roast the fillets in the oven for 10 minutes. Remove from the heat.
6. Remove the wilted green onions.
7. Dust each fillet with a generous helping of the chopped herbs.
8. Serve hot.

Day 6
Breakfast
Banana French Toast

Coconut oil for greasing
Frozen sprouted-grain bread, thawed and halved – 6 slices
Bananas – 2, sliced
Eggs – 3
Milk – 1 ½ cups
Freshly ground nutmeg – ¼ tsp.
Coconut sugar – ¼ cup
Pure maple syrup for serving

Method
2. Grease an 8-inch square baking dish with coconut oil.
3. Arrange the bread slices in the prepared dish. Cut them in half, if
needed. Place sliced bananas in between bread slices.
4. In a large bowl, whisk together the nutmeg, cinnamon, milk, eggs,
vanilla, and sugar. Slowly pour the mixture over the bread slices.
5. Press the bread to allow it to soak up the egg mixture.
6. Bake until the eggs are set and the casserole is golden green, about 45
to 50 minutes.
7. Cool slightly.
8. Cut into servings, drizzle with maple syrup and serve.

Lunch
Sesame Salmon
Salmon – 1 lb.
Sesame oil – 3 tbsp.
Sesame seeds – 2 tbsp.
Apple cider vinegar – 1 tbsp.
Salt – 1 tsp.
Black pepper – 1 tsp.

Method
1. Divide your salmon into 4 smaller fillets.
2. Mix sesame seeds with apple cider vinegar, salt, and pepper.
3. Spread sesame oil over the salmon fillets, then roll them into the
sesame seeds mixture.
4. Heat 1 tbsp. sesame oil in a non-stick pan and cook your fillets for 3
to 4 minutes per side.
5. Serve your sesame salmon with mixed raw vegetables.

Dinner
Quinoa Stew
Ingredients for 4 to 6 servings
Coconut oil – 1 tsp.
Yellow onion – 1 medium, chopped
Celery stalks – 2, chopped
Carrots – 3, chopped
Garlic – 4 cloves, minced
Jalapenos – 2, seeded and chopped
Water – 3 ½ cups
Diced tomatoes – 1 large can ( 28 ounces)
Black beans – 1 can ( 15 ounces), rinsed and drained
Ground cumin – 1 ½ tsp.
Fine sea salt – 2 tsp.
Quinoa – ½ cup (dry/uncooked)
Chopped fresh cilantro – ¼ cup
Cayenne pepper – 1/8 tsp.
Freshly ground black pepper
Optional garnishes – crumbled tortilla chips, diced avocado, small
lime wedges, chopped cilantro

Method
1. Heat the oil over medium heat in a medium Dutch oven. Add the
jalapenos, garlic, carrots, celery, and onion. Sauté for 8 minutes or
until tender.
2. Add the cayenne pepper, cilantro, quinoa, salt, cumin, beans,
tomatoes, and water. Season with pepper and bring the soup to a boil.
3. Once boiling, lower the heat and cover the pot. Let the soup simmer
for 15 minutes or until quinoa is tender. Once the quinoa is tender,
season with salt and pepper to taste.
4. Garnish and serve.

Day 7
Breakfast
Spinach and Egg Breakfast

Minced garlic – 1 tbsp.
Egg whites – 8
Coconut milk – ½ cup
Ground nutmeg – 1 tsp.
Shredded baby spinach – 1 cup
Scallion – 1, sliced thinly
Freshly ground black pepper – 1 pinch

Method
1. Grease a large skillet with oil and heat over medium temperature.
2. Add the garlic and sauté for 2 minutes.
3. In a bowl, combine the coconut milk, egg whites, spinach, nutmeg,
and scallions. Season with pepper.
4. Pour the mixture into the skillet and cook for 3 to 5 minutes.
5. Divide among 3 plates and serve.

Lunch
Cauliflower and Chickpea Curry
Cauliflower – 1 lb. cut into florets
Chickpeas – 12 oz. soaked overnight
Coconut milk – 1 cup
Onion – 1, chopped
Garlic – 1 clove, chopped
Coconut oil – 2 tbsp.
Curry powder – 2 tsp.
Cumin seeds – 1 tsp.
Turmeric – 1 tsp.

Method
1. Steam chickpeas for 10 minutes.
2. Heat coconut oil in a non-stick pan and add garlic, onion, turmeric,
curry powder and cumin seeds.
3. Add the chickpeas and cauliflower.
4. Add coconut milk and a splash of water and cook over medium heat
for 15 minutes.
5. Serve with brown rice.

Dinner
Roast Stuffed Pork Tenderloin
Cook time: 25 to 40 minutes
Broccoli – ½ cup, cooked
Finely chopped parsley – ¼ cup
Breadcrumbs – ½ cup
Oat bran – ½ cup
Chopped walnuts – 1/3 cup
Chopped apricots – 1/3 cup
Low-sodium chicken stock – 2 tbsp.
Pork tenderloins – 2, cut in half lengthwise almost all the way
through but not quite
Black peppercorns – 1 tbsp. coarsely chopped
Dried sage – 1 tsp.
Dried rosemary – 1 tsp.
Dried thyme – 1 tsp.
Sea salt

Method
2. In a bowl, combine breadcrumbs, broccoli, parsley, oat bran, walnuts,
2 tsp. low-sodium chicken stock and chopped apricots. Mix well and
set aside.
3. Flatten the pork tenderloins and spoon the stuffing into each.
4. Fold and tie with kitchen twine. Sprinkle with dried herbs, black
peppercorns, and sea salt.
5. Place in a casserole dish and bake until the temperature reaches 160F,
about 25 to 40 minutes.
6. Remove meat from the oven and cover with foil. Let stand for 5
minutes.
7. Serve pork with unsweetened applesauce.

Chapter 3 Week Two

Day 1
Breakfast
Dutch Muesli

Barley flakes – ½ cup
Large-flake rolled oats – 2 cups
Flaxseed – ¼ cup, coarsely ground
Wheat germ – ¼ cup
Oat bran – ¼ cup
Boiling water – 3 cups
Unsalted almonds – ¼ cup
Sultana raisins – ¼ cup
Chopped, pitted dates – ½ cup
Juice of 1 fresh orange
Agave nectar or honey - ¼ cup
Plain, nonfat yogurt – 1 cup
Crisp apple – 1 large, grated

Method
1. Place the wheat germ, oat bran, flaxseed, oatmeal and barley in a
glass bowl. Mix well.
2. Pour boiling water over all and let sit overnight or until water is
completely absorbed.
3. Meanwhile, in another glass bowl, measure remaining ingredients.
Mix well.
4. Add wet grains to fruit mixture and mix well.
5. Serve immediately or refrigerate.

Lunch
Mushroom Soup
Onion – ½ cup, chopped
Cooked low-sodium turkey bacon – 3 strips, chopped
Spelt flour – ½ cup
Chicken broth – 6 cups
Low-sodium chicken bouillon – 1 small packet
Mushrooms – 1 lb. thinly sliced
Potatoes – 1 ¼ lbs. peeled and chopped
Red wine vinegar – 1 tbsp.
Almond milk – ½ cup
Chopped fresh parsley – 1 tbsp.

Method
1. Splash olive oil into a large saucepan. Sauté onion and bacon over
medium heat until onion is golden, about 2 to 3 minutes.
2. Add mushrooms and cook, stirring, for 8 minutes. Add flour and
cook for 1 minute, stirring all the while.
3. Stir broth and bouillon granules into the saucepan. Add red wine
vinegar and potatoes. Simmer until potatoes are tender, about 15
minutes.
4. Use a hand mixer to puree the soup right in the pot. Stir in the
almond milk.
5. Gently reheat.
6. Spoon into bowls and garnish with chopped parsley.

Dinner
Pasta Legerro
Sauce ingredients
Cherry tomatoes – 3 cups, halved
Roma tomatoes – 2 cups, sliced and halved
Low-sodium vegetable stock – 2 cups
Sweet potato – 1 medium, peeled and diced
White wine – 4 tbsp., divided
Rice milk – ½ cup
Sea salt – ½ tsp.

Pasta ingredients
Brown rice spaghetti noodles – ¼ lb.
Garlic – 2 tbsp. minced
Parsley – ¼ cup

Method
1. To make the sauce: sauté tomatoes in 2 tbsp. olive oil over medium
heat for 5 minutes.
2. Add 2 tbsp. white wine, vegetable stock, and sweet potato. Simmer
for 25 minutes.
3. Puree this tomato mix with a hand mixer. Then add the rice milk.
Add the rest of the white wine along with salt and pepper to taste.
4. Simmer for 2 to 3 minutes and remove from the heat.
5. To make the pasta: Bring a pot of water to boil and cook pasta.
Prepare garlic, and parsley, mix with olive oil.
6. Serve.

Day 2
Breakfast
Bagel
Prep time: 5 minutes

Whole-grain bagel – 1
Yogurt cheese – 4 tbsp.
Smoked salmon – 6 oz.
Capers – 2 tbsp.

Method
1. Slice the bagel in two and toast so it is crispy on the outside but still
moist on the inside.
2. Spread the yogurt cheese evenly between two halves.
3. Break up the smoked salmon and top the yogurt cheese.
4. Garnish with capers and serve.

Lunch
Mango Chicken Salad Wraps
Cook time; 12 minutes
Jerk seasoning – 1 tbsp.
Boneless, skinless chicken breasts – 2
Sprouts – 1 cup
Baby spinach greens – 1 cup
Mango – 1, diced
Sweet red pepper – ½, diced
Low-fat plain yogurt – ¼ cup
Juice and grated rind from ½ fresh lime
Multigrain or brown rice wraps – 4 (6 inch each)

Method
1. In a bowl, whisk jerk seasoning with oil. Add both chicken breasts
and turn to coat.
2. Place chicken on parchment-lined baking sheet. Broil, turning once
until no longer pink inside, about 12 minutes.
3. Let cool slightly, cut into thin strips. In a large bowl, toss together
mango, yogurt, red pepper, lime rind, and juice. Lay one-quarter of
the spinach and chicken in each wrap.
4. Divide the mango mixture among wraps, placing in center of each.
5. Place ¼-cup sprouts on each wrap. Fold both sides over filling.
6. Roll up tightly from the end and serve.

Dinner
Roasted Bison Tenderloin
Cook time: 50 + 20 minutes
Bison or beef tenderloin - 2 to 3 pounds
Sea salt – 1 ½ to 2 tsp.
Cracked black peppercorns – 2 tbsp.
Dijon mustard – ¼ cup
Finely chopped shallots – 2 tbsp.
Fresh rosemary – ½ cup
Yogurt cheese – ¼ cup

Method
2. Remove any silvery membranes from the meat. Shape the roast by
binding it in several places with kitchen twine.
3. Mix the remaining ingredients together in a bowl.
4. Rub the meat with the seasoning mixture and cover it well.
5. Set the bison in the oven and roast for 50 minutes or until meat
reaches 130F for rare and 160F for medium rare.
6. Remove from the oven, cover with a foil and rest for 20 minutes.
7. Slice and serve.

Day 3
Breakfast
Breakfast Sandwich

Whole-grain English muffins – 4, split
Whole eggs – 4
Egg whites – 8
Yogurt cheese – ½ cup
Ripe tomato – 1 large, sliced thickly
Spinach – 2 to 3 cups, cooked
Fresh cilantro
Cooking spray

Method
1. Preheat oven to 350F.
2. Toast English muffins in the heated oven until golden brown and
crispy, about 4 minutes. Remove from the oven and cool on cooling
rack.
3. Separate the eggs in a medium bowl. Keep the whites of all 12 eggs
and the yolks of four. Mix well.
4. Spray a medium-sized skillet with cooking spray and make four
small egg-white omelets to fit on each English muffin. Set aside.
5. Spread both sides of the toasted English muffin with yogurt cheese.
6. Arrange the sandwich and serve.

Lunch
Crispy Chicken Bites
Boneless, skinless chicken breasts – 3 (6 oz. each)
Oat bran – ¼ cup
Coarsely ground flaxseed – 1 tbsp.
Coarsely ground almonds – ¼ tbsp.
White pepper – ½ tsp.
Garlic powder – 1 pinch
Low-sodium chicken stock – ½ cup
Egg white – 1 large, lightly beaten
Cooking spray

Method
2. Prepare a baking sheet with parchment paper.
3. Cut chicken breasts into nugget-sized pieces – about 1 ½ inches
square. Set aside.
4. Next, combine all dry ingredients in a large container with a tightly
fitting lid. Shake well. This is the coating mixture.
5. Combine water and egg in a bowl. Dip each chicken piece in the
water-egg white mixture and then place in the coating mixture. Coat
each piece well.
6. Place on the baking sheet. Then place the baking sheet in the oven
and bake until golden, about 10 to 15 minutes.
7. Serve with a dipping sauce.

Dinner
Blackened Cod with Radish and Red Cabbage Slaw
Ingredients for 1 serving
Radishes – 8 to 10, thinly sliced
Red cabbage – 100g, shredded
Red onion – 1, thinly sliced
Fresh coriander – 1 small handful
Juice of 1 lime
Smoked paprika – 1 tsp.
Ground cumin – 1 tsp.
Garlic salt – ½ tsp.
Cod fillet – 200g
Coconut oil – ½ tsp. for frying

Method
1. In a large bowl, mix together the red cabbage, radish, red onion, and
two-thirds of the coriander and stir through the lime juice.
2. Mix the spices and salt together and coat the fish until completely
covered.
3. Heat the coconut oil in a frying pan and fry the cod over a high
temperature for about 2 minutes on each side alongside the slaw with
the remaining coriander.

Day 4
Breakfast
Oatmeal Pancakes

Egg whites – 6, beaten until fluffy
Low-fat cottage cheese – ½ cup
Oatmeal – ½ cup, uncooked
Flaxseed – ¼ cup
Cinnamon – ½ tsp.
Cooking spray

Method
1. Except for the egg whites, place all the ingredients in a food
processor and blend until mixture is mixed.
2. Pour blended ingredients into a bowl and add the egg whites. Fold
until just blended.
3. Prepare a griddle with cooking spray.
4. Ladle pancake mixture onto griddle and cook until both sides are
browned.

Lunch
Sandwich
Low-sodium turkey bacon – 4 slices
Mustard powder – 1 tsp.
Red pepper flakes – 1 tsp.
Sprouted-grain bread – 2 slices
Romaine lettuce – 1 to 2 leaves, rinsed
Tomato slices – 3
Homemade Dijon mustard – 1 tbsp.

Method
1. Preheat the oven to 375F. Prepare a baking sheet with parchment
paper and place a cooling rack on top.
2. Mix red pepper flakes, curry powder, and mustard powder. Sprinkle
over top of the bacon, then flip and do the other side.
3. Place the bacon in the oven until crisp, about 15 minutes.
4. Meanwhile, toast the bread and grill the tomatoes.
5. Heat a skillet with a little olive oil.
6. Place sliced tomatoes in the hot skillet and just warm them.
7. Assemble the sandwich and serve.
To make the homemade Dijon mustard – combine 3 tbsp. yellow mustard seed, 2
½ tbsp. brown mustard seed, 1/3 cup rice vinegar, 1 minced shallot, 1 pinch
allspice, ¾-cup sea salt, and ½ tsp.

Dinner
Grilled Cajun Salmon with Rice and Broccoli
Salmon fillets – 2
Paprika – 1 tsp.
Cayenne pepper – ½ tsp.
Garlic powder – ½ tsp.
Ground cumin – ¼ tsp.
Brown rice – 200g
Tenderstem broccoli – 100g
A squeeze of lemon juice

Method
1. Preheat the grill.
2. Begin by mixing all the spices together.
3. Place the salmon fillets on a foil-lined tray and sprinkle some of the
spice mix over the salmon until completely covered.
4. Place the salmon under the grill to cook for about 12 minutes.
5. Meanwhile, bring a pan of water to boil then add the broccoli to cook
for a few minutes, or until tender. Drain and place on two plates.
6. Cook the rice according to packet instructions.
7. Once cooked, mix any leftover spices through the rice for added
flavor.
8. Add the rice to the places, place the cooked salmon on top and serve
with a squeeze of fresh lemon juice.

Day 5
Breakfast
Picante Frittata

Onion – 1, minced
Red bell pepper – ½, seeded and deveined, cut into thin ribbons
Baby spinach leaves – 1 cup, finely chopped
Whole egg – 1
Egg whites - 3
Skim milk – ¼ cup
Sea salt – ¼ tsp.
Cumin – 1 pinch
Fresh salsa – ½ cup

Method
1. Preheat the oven to 350F. Place the oven rack in the center of the
oven.
2. In a skillet, heat olive oil over medium heat. Add vegetables to skillet
and cook for five minutes or until soft.
3. While vegetables are cooking, combine cumin, pepper, salt, milk, and
eggs. Whisk well.
4. Pour egg mixture over cooked vegetables. Cook until edges are set
and center is just beginning to set.
5. Transfer to heated oven and bake until center is firm, about 5 to 8
minutes.
6. Transfer cooked frittata to a heated plate and serve with salsa.

Lunch
Healthy Mac and Cheese
Whole-wheat flour – 2 tbsp.
Mashed sweet potato – ¾ cup
Low-fat milk – ¾ cup (just warm)
Yogurt cheese – 1 cup
Grated Parmesan cheese – 2 tbsp.
Whole grain noodles – ¾ pound

Method
1. Cook macaroni noodles according to package directions. Drain and
set aside.
2. Meanwhile, heat olive oil over medium heat in a skillet. Add flour
and make a paste using a wire whisk. Don’t let it burn.
3. Add the warm milk gradually, whisking all the while, until you see
the sauce begin to thicken.
4. Add the mashed sweet potato and keep stirring.
5. Now add the yogurt cheese, parmesan cheese, salt, and pepper.
6. When the mixture is heated through, add the noodles.
7. Stir to coat the noodles.
8. Serve hot.

Dinner
One-Pot Chicken and Chorizo
Cook time: 1 hour
Coconut oil for greasing and frying
Skinless chicken thighs – 4
Red onion – 1 small, cut into wedges
Chicken stock – 100ml
Chorizo – 30g, cut into small chunks
Chopped fresh rosemary – 1 tsp.
Asparagus – 100g

Method
2. Lightly grease a baking dish with a little coconut oil and then place
the chicken thighs into the dish.
3. Tuck the onion wedges underneath the thighs, then season each thigh
well with salt and pepper.
4. Pour the chicken stock into the dish then place in the oven to cook for
30 minutes.
5. Then add the chorizo and place back in the oven and cook for 15
minutes more.
6. Remove the chicken from the oven and top with the rosemary.
Reduce the heat slightly; give the dish a good stir, before placing
back into the oven for further 10 minutes.
7. Meanwhile, heat a small amount of coconut oil in a frying pan and
gently fry the asparagus, seasoning it with salt and pepper.
8. Cook until slightly browned and softened then remove and serve
alongside the chicken.

Day 6
Breakfast
Beans on Toast

Finely chopped sweet onion – ½ cup
Tomato paste – ½ cup
Agave nectar – 1 tbsp.
Unsulfured blackstrap molasses – 1 to 2 tbsp.
Dijon mustard – 1 tbsp.
Water – ½ cup
White kidney beans – 2 (19 oz.) cans, rinsed and drained
Multigrain baguette – 1, cut on the diagonal into ¼ inch
Fresh salad greens – 2 cups
Chopped cilantro – 2 tbsp.

Method
1. In a skillet, heat olive oil over medium heat. Add chopped onion and
garlic and sauté for 4 minutes, or until soft.
2. Add agave nectar, tomato paste, molasses, water, Dijon mustard, and
kidney beans. Heat through. Turn off heat and let sit.
3. Meanwhile, toast baguette unit crispy. Set aside.
4. Prepare plates for two. Place a cup of salsa greens on each plate.
Arrange toast at the side.
5. Spoon bean mixture over each piece of toast.
6. Garnish with chopped cilantro.
7. Serve.

Lunch
Herb Marinated Grilled Lamb Chops
Lamb chops – 6
Coconut butter – 2 tbsp. melted
Balsamic vinegar – ¼ cup
Agave nectar – 1 tbsp.
Dijon mustard – 1 tsp.
Dried mint – 2 tsp.
Freshly ground black pepper – 1 tsp.
Rosemary – 1 tbsp. chopped
Oregano – 1 tsp.

Method
1. Prepare marinade by combining balsamic vinegar, melted coconut
butter, agave nectar, mint, Dijon mustard, pepper, sea salt, rosemary,
garlic, and oregano in a bowl. Mix well.
2. Place lamb chops in a shallow glass baking dish. Coat each chop with
marinade. Cover and refrigerate for 1 hour.
3. Preheat the grill. Clean grill well and coat lightly with oil.
4. Grill chops over medium-high heat until nicely browned, about 5
minutes per side.

Dinner
Steak with Salad
Makes 6 servings
Ingredients
Beef sirloin steak - 1 pound
Tomatoes – 6, sliced
Romaine lettuce - 8 cups, torn into bite-size pieces
Halved olives - ½ cup
Fresh mushrooms - ½ cup, sliced
Roasted sunflower seeds - ¼ cup
Crumbled blue cheese - ½ cup
Almonds - ¼ cup
Olive oil - 1/3 cup
Balsamic vinegar - 3 tbsp.
Lemon juice - 2 tbsp.
Unrefined sea salt - ½ tsp.
Ground black pepper to taste
Coconut aminos - 3 tsp.

Method
1. Broil the steak for 3 to 5 minutes, on each side. Cool it and then slice
into bite-size pieces.
2. Arrange the tomatoes, olives, lettuce, and mushrooms on chilled
plates.
3. Top salad with roasted sunflower seeds, almonds, blue cheese and
steak slices.
4. In a small bowl, stir together the remaining ingredients and drizzle
over salad.

Day 7
Breakfast
Morning Constitutional Muffins

Multigrain flour – ½ cup
Raw bran – 2 cups
Ground flaxseed – 1 cup
Raw wheat germ – 1 cup
Baking soda – 2 tsp.
Egg whites – 8
Unsweetened applesauce – 1 cup
Agave nectar – ½ cup
Almond or buttermilk – ½ cup
Water – 1 ½ cups
Raisins or pitted dates – 1 cup, chopped

Method
1. Preheat the oven to 350F. Line a muffin tin with paper liners.
2. Combine all ingredients in a mixing bowl. Don’t over mix.
3. Bake for 25 to 30 minutes. Muffins are done when a toothpick
inserted in the center comes out clean.
4. Remove from heat and let cool.
5. Serve.

Lunch
Cauliflower Crust Pizza
Cauliflower – 1 large, broken into florets
Egg – 1, beaten
Parmesan cheese – 50g
Garlic – ½ clove, crushed
Coconut oil for frying
Tomato passata – 250g
Fresh basil – 1 small handful
Light mozzarella – 60g, sliced
Rocket – 1 small handful
Chili flakes
Sea salt

Method
2. Cook the cauliflower in a saucepan of boiling water for 4 minutes
before draining and removing any excess water. Place in a food
processor and whizz until it resembles small rice-like pieces.
3. In a bowl, place the egg, Parmesan cheese and cauliflower and mix.
4. Spread the mixture onto a foil-lined, lightly oiled baking sheet and
press until it resembles a pizza base.
5. Bake in the oven until golden and feels firm, about 15 to 20 minutes.
6. While the pizza base is cooking, fry the garlic in a little coconut oil
before adding the passata.
7. Simmer gently, then add the basil and reduce the heat until it has
thickened and can be spread onto the pizza base.
8. Once the base has cooked, spread the tomato sauce onto the base,
then add the mozzarella slices and place back in the oven for 10 more
minutes.
9. Remove from the oven and top with fresh rocket, chili flakes and a
pinch of sea salt.

Dinner
Whole Roasted Chicken
Cook Time: 90 minutes
Carrots – 2 pounds, halved lengthwise
Medium sweet onion – ½, quartered
Garlic – 4 cloves, smashed
Extra-virgin olive oil – 3 tbsp.
Salt – 1 tsp.
Whole chicken – 1 (4-pound)
Lemon pepper – 1 ½ tsp.
Extra-flakey sea salt – 1 tsp.

Method
2. In a large bowl, combine 2 tbsp. olive oil, garlic, onion, carrots, and
salt. Toss to coat.
3. Transfer the vegetables to an 11 by 13-inch baking dish and place the
chicken breast-side up over the vegetables.
4. Drizzle the remaining 1 tbsp. oil over the chicken and rub it into the
skin, thoroughly coating it. Sprinkle the lemon pepper and salt over
the chicken and gently run into the skin.
5. Place the baking dish on the center rack of the oven and roast for 30
minutes. Reduce the oven temperature to 425F and roast for 45 to 60
minutes more, or until the chicken has an internal temperature of
165F.
6. Let cool for 10 minutes before serving.
Chapter 4 Week Three

Day 1
Breakfast
Coconut Pancakes

Ingredients
Coconut milk - 1 cup
Eggs - 4
Maple syrup - ½ cup
Vanilla extract - 2 tsp.
Coconut flour - ½ cup
Baking soda - 1 tsp.
Chopped almonds - ½ cup
Ground cinnamon - ¼ tsp.
Salt - ½ tsp.
Blueberries - 1 cup
Olive oil for greasing

Method
In a large bowl, beat together the eggs, 1 tbsp. maple syrup, coconut
milk, and vanilla.
In another bowl, whisk together coconut flour, chopped almonds,
baking soda, cinnamon, and salt.
Add the flour mixture to the egg mixture and beat for 1 minute to
combine well. Let the batter rest for 2 minutes.
Take a medium pan, grease it with oil and place the pan over
medium-low heat.
Pour the batter into the pan, 3 tbsp. for each pancake. Cook each side
for 2-3 minutes.
Top with 1 tbsp. maple syrup, blueberries and serve.

Lunch
Tuna Avocado Salad
Minced red onion – 2 tbsp.
Limes – 1 or 2
Kosher salt and black pepper as needed
Olive oil – 1 tsp.
Chunk white albacore tuna packed in water - 1 (7 oz.) can, drained
Seeded plum tomato – 1 medium, finely diced
Chopped cilantro – 2 tbsp.
Jalapeno – 1, minced
Tabasco sauce – 3 drops, optional
Sliced avocado – 2 oz.

Method
1. In a bowl, combine olive oil, juice of 1 lime, a pinch of kosher salt
and red onion.
2. Mix in the Tabasco, tomato, drained tuna, jalapeno, and chopped
cilantro. Taste and adjust seasoning.
3. Cover and marinate in the refrigerator for minimum 20 minutes.
4. Top with fresh sliced avocado and serve.

Dinner
Chicken Cauliflower Casserole
Boneless, skinless chicken breast – 1 pound
Fresh thyme sprigs – 1 bunch
Cauliflower – 1 head, cut into florets
Shallot – 1, finely chopped
Celtic sea salt – ½ tsp.
Ground black pepper – 1 tsp.
Zest of 1 lemon
Fresh lemon juice – ¼ cup
Kalamata olives – 1 cup, pitted
Garlic – 5 cloves, thinly sliced

Method
1. Rinse the chicken breasts and pat dry with a paper towel.
2. In the bottom of a 7 x 11-inch baking dish, spread thyme springs
evenly.
3. Then place chicken and add cauliflower florets around the chicken.
4. In a bowl, combine olives, salt, garlic, pepper, olive oil, shallot,
lemon zest, and juice.
5. Pour mixture over the cauliflower and chicken.
6. Keep in the refrigerator overnight.
7. Bake at 400F until cauliflower is well browned, and chicken is
cooked through, about 45 to 55 minutes.
8. Serve.

Day 2
Breakfast
Egg-Spinach Bake

Diced shallots – ¼ cup
Baby spinach – 1 ½ lb. large stems, removed
Eggs – 4 large
Salt and pepper to taste
Shredded Asiago cheese – 2 tbsp.
Baking spray

Method
1. Preheat the oven to 400F. Lightly spray four oven-safe dishes with
cooking spray.
2. Heat a large skillet over medium-low temperature.
3. Add oil and cook shallots for 2 to 3 minutes.
4. Add spinach, season with salt and pepper and cook for 2 to 3
minutes, or until wilts. Mix in the cheese and remove from heat.
5. Split the cooked spinach between the oven-safe dishes. Then make a
well in the middle of each.
6. On each dish, break an egg and season with salt and pepper.
7. Place the dishes on one rimmed baking sheet and cook at least 17
minutes, or until the yolks soft in the center, but firm around the
edges and whites are set.

Lunch
Lamb Vegetable Stew
Boneless lamb steaks – 1 ½ pounds, cut into 2-inch pieces
Fresh thyme – 1 tbsp. chopped
Unrefined sea salt – 1 tsp.
Garlic – 1 clove, chopped
Ground black pepper – ½ tsp.
Bay leaf – 1
Olive oil – 2 tbsp. divided
Carrots – 4, cut into 3-inch sticks
Onion – 1, thinly sliced
Almond flour – 1 tbsp.
Beef broth – 2 ½ cups
Diced tomatoes – 1 ¾ cup
Celery – 1 cup, sliced
Fresh parsley leaves – ½ cup, chopped

Method
1. Season lamb with thyme, ¼ tsp. pepper, ½ tsp. salt, garlic and bay
leaf.
2. Heat 1 tbsp. olive oil in a large saucepan over medium temperature.
3. Cook lamb in oil until browned on both sides, about 6 to 8 minutes.
Set aside.
4. Add the onion and carrots to the saucepan then drizzle with
remaining olive oil.
5. Cook until vegetable starts to soften, about 3 minutes. Stir in the
broth and the flour; simmer for 1 minute.
6. Add the lamb then season with remaining salt and pepper.
7. Remove the bay leaf.
8. Serve warm topped with chopped parsley.

Dinner
Chipotle – Lime Shrimp
Extra-virgin olive oil – ¾ cup
Fresh cilantro – ½ cup, chopped, plus more for garnish
Fresh lime juice – ¼ cup
Ground chipotle – 1 tbsp.
Salt – 1 tsp.
Large raw shrimp – 1 pound, peeled and deveined
Grilled vegetables of your choice, for serving
Method
1. In a large zip-top plastic bag, combine the chipotle, salt, lime juice,
garlic, cilantro, and olive oil. Seal the bag and toss to mix.
2. Add the shrimp, seal the bag and toss to coat. Marinate for 1 hour.
3. Heat a grill pan over high heat.
4. Thread the marinated shrimp onto the skewers, reserving the
marinade.
5. Grill for 3 minutes per side, brushing on the reserved marinade as
they cook.
6. Garnish with cilantro and serve with grilled veggies.

Day 3
Breakfast
Breakfast Casserole

Breakfast sausage – 1 pound
Sweet potato – 1 large, diced
Chopped baby spinach – 2 cups
Green onion – 1, diced
Eggs – 10
Sea salt and black pepper to taste

Method
1. Preheat the oven to 375F and grease a 9 x 13-inch baking dish with
coconut oil.
2. Heat a skillet over high temperature and brown sausage until cooked
through.
3. Remove the sausage and add sweet potatoes. Cook them in the
sausage grease until tender, about 10 to 15 minutes.
4. Place the sweet potatoes in a bowl and toss with sausage, onion,
spinach, salt, and pepper. Put mixture into prepared pan and spread in
an even layer.
5. Whisk eggs and pour evenly over sausage mixture.
6. Bake in the oven until set, about 25 to 35 minutes.
7. Cool and serve.

Lunch
Spicy Tuna Stuffed Bell Peppers
Albacore tuna packed in water – 1 (5-ounce), can, drained
Homemade mayonnaise – ¼ cup (1 cup olive oil, 1 egg, 1 tsp. Dijon
mustard, ½ tsp. lemon juice, ¼ tsp. salt)
Scallion – 1, sliced
Hot sauce – 1 tbsp.
Coconut aminos – ½ tsp.
Rice vinegar – ¼ tsp.
Red bell pepper – 1, halved lengthwise
Medium cucumber – ½, thinly sliced
Hass avocado – 1 medium, thinly sliced
Sesame seeds – 1/8 tsp. toasted

Method
1. In a small bowl, combine the mayonnaise, tuna scallion, hot sauce,
coconut aminos, and vinegar.
2. Line each pepper cavity with half of the cucumber and avocado
slices. Then fill with half of the tuna.
3. Sprinkle with the toasted sesame seeds and serve.

Dinner
Herb-Crusted Pork Chops
Dijon mustard – 4 tsp.
Boneless pork chops – 4, trimmed of visible fat
Whole-wheat breadcrumbs – ½ cup
Chopped fresh thyme – 2 tsp.
Chopped fresh parsley – ¼ tsp.
Chopped fresh rosemary – ¼ tsp.
Freshly ground black pepper – 1 pinch
Method
2. Line a baking sheet with foil and set aside.
3. Rub 1 tsp. of the mustard over each pork chop, coating both sides.
4. In a bowl, combine the herbs, breadcrumbs, and pepper. Spread out
the mixture on a plate. Lightly dredge each chop in the breadcrumb
mixture.
5. In a large skillet over medium-high temperature, heat the oil. Place
the chops in the skillet and brown them on both sides.
6. Put the chops in the baking dish and bake until the pork reaches 145F
in the center, about 8 minutes.
7. Rest the chops for 5 minutes and serve with roasted veggies.

Day 4
Breakfast
Apple French Toast

Eggs – 2 large
Almond flour – ½ cup
Unsweetened almond milk – 2 tbsp.
Pure maple syrup – 1 tbsp. plus more for serving
Pinch of salt
Coconut oil – 1 tbsp.
Granny Smith apples – 2, peeled, cored and sliced into ¼ inch thick
discs
Banana – 2, sliced
Sliced blueberries, strawberries, and raspberries – ½ cup, for serving

Method
1. In a large bowl, combine almond milk, almond flour, eggs, maple
syrup, and salt and whisk to mix well.
2. Melt the coconut oil in a large nonstick skillet over medium heat. Dip
each apple disc into the batter to coat completely and shake off the
excess.
3. Place the coated apple slices in the pan in a single layer and cook for
2 to 3 minutes, or until lightly golden brown. Then flip and cook 2 to
3 minutes more.
4. Assemble the toast with apple and banana slices.
5. Serve with berries and additional maple syrup.

Lunch
Harissa Chicken Salad
Shredded rotisserie chicken – 2 cups
Red bell pepper – 1, chopped
Chopped red onion – ½ cup
Celery – 1 cup, chopped
Homemade mayonnaise – ½ cup
Harissa – ¼ cup
Chopped fresh cilantro – 3 tbsp.
Salt – 1 tsp.
Sliced almonds – ¼ cup
Baby spinach – 8 cups

Method
1. In a bowl, combine onion, celery, bell pepper, chicken, mayonnaise,
harissa, cilantro, salt and stir to combine. Fold in the sliced almonds.
2. Divide the baby spinach among six plates and top each with a scoop
of chicken salad.

Dinner
Marinated Beef Roast
Cook time: 1 to 2 hours
Balsamic vinegar – 1/3 cup
Minced garlic – 3 tsp.
Ground dried rosemary – 1 tsp.
Freshly ground black pepper – 1 tsp.
Boneless sirloin top roast – 1 (2-pound)

Method
1. In a large bowl, whisk together all the ingredients except the roast
until well blended.
2. Add the meat, turn it to coat evenly with the marinade, and cover the
bowl with plastic wrap.
3. Put the roast in the fridge and marinate for 4 to 18 hours, turning
several hours.
5. Put the meat on a rack in a roasting pan and roast for 15 minutes.
Reduce the heat to 275F.
6. Continue roasting until the meat reaches the doneness you desire: an
internal temperature of 120F to 125F for rare, about 45 minutes;
130F to 135F for medium-rare, about 50 minutes, and 140F to 145F
for medium, about 60 minutes.
7. Remove the roast from the oven and allow it to rest for 10 minutes
before carving.

Day 5
Breakfast
Sheet Pan Hash Browns

Frozen shredded hash browns – 1 ½ pounds, thawed and excess
liquid squeezed out
Freshly grated Pecorino Romano cheese – ¾ cup
Chopped yellow onion – 1 cup
Salted butter or ghee – 5 tbsp. melted
Salt – 1 ¼ tsp.
Garlic powder – ¾ tsp.
Freshly ground black pepper – ¾ tsp.
Eggs – 6 large
Medium tomatoes – 2, sliced
Scallions – 2, thinly sliced
Fresh basil leaves – 4, chopped
Red pepper flakes

Method
1. Preheat the oven to 425F and line a large baking sheet with
parchment paper.
2. In a bowl, combine the onion, cheese, hash browns, melted butter,
salt, garlic powder, and black pepper and mix well.
3. Spread the hash brown mixture into a thin layer, even layer on the
prepared baking sheet and bake for 20 minutes.
4. Move the pan directly under the broiler and broil for 1 to 2 minutes,
or until the hash browns are golden and crispy.
5. Return the oven to 425F.
6. Remove the pan from the oven and create six 2-inch wide wells in the
hash browns, spacing them evenly apart.
7. Crack an egg into each well and return the pan to the oven.
8. Bake until the egg whites are set and the yolks are soft, about 10 to
12 minutes.
9. To serve, top the hash browns with tomato slices, scallions, basil and
a sprinkling of red pepper flakes.

Lunch
Salmond-Avocado Salad
Salmon packed in water – 2 (6 ounce) cans, drained
Medium cucumber – ½, seeded and cut into bite-size pieces
Mayonnaise – ½ cup
Chopped red onion – ¼ cup
Whole-grain mustard – 1 tbsp.
Salt – ½ tsp.
Lemon pepper – ¼ tsp.
Hass avocado – 1 medium, diced
Grapefruit – ½, peeled, pith removed, and cut into ¼ inch segments
Greens for serving

Method
1. In a bowl, combine the mustard, salt, dill, onion, mayonnaise,
cucumber, salmon, and lemon pepper and toss.
2. Gently fold in the avocado and grapefruit.
3. Serve over a bed of greens.

Dinner
Asian Chicken Zoodle Soup
Salted chicken broth – 2 (32-ounce) containers
Fresh ginger – 1 (3-inch) piece, peeled and finely grated
Fish sauce – 2 tbsp.
Coconut aminos – 1 tbsp.
Fresh lime juice – 1 ½ tsp.
Scallions – 5, sliced
Salt – 1 tsp.
Boneless, skinless chicken breasts – 1 ½ pounds, thinly sliced
Cremini mushrooms – 4 ounces, sliced
Chopped lacinato kale – 2 cups
Zucchini – 1 medium, spiralized
Chopped fresh cilantro – 1/3 cup, plus more for garnish
Mung bean sprouts – 2 cups
Jalapeno – 1, sliced
Fresh mint leaves – 8 to 12
Soft-boiled large eggs – 4, peeled and halved lengthwise

Method
1. In a large stockpot, combine the coconut aminos, fish sauce, ginger,
broth, lime juice, one-third of the scallions, and salt and bring to a
boil.
2. Reduce the heat to maintain a simmer and cook, uncovered, for 10
minutes.
3. Add the mushrooms, and chicken and simmer for 5 to 7 minutes, or
until mushrooms are tender and chicken is cooked through.
4. Add the zucchini and kale and cook for 3 to 4 minutes or until tender.
5. Add the cilantro and remove from the heat.
6. Divide the soup among the four serving bowls and top each with ¼
cup of the mung bean sprouts, jalapeno slices, mint leaves, additional
cilantro and 2 soft-boiled egg halves.

Day 6
Breakfast
Almond Chia Pudding

Unsweetened almond milk – 2 cups
Honey – 1 ½ tbsp.
Ground cinnamon – ¼ tsp.
Pure vanilla extract – ¼ tsp.
Pure almond extract – ¼ tsp.
Chia seeds – 6 tbsp.
Sliced almonds – ¼ cup

Method
1. In a bowl, combine the cinnamon, vanilla, almond extract, honey and
almond milk. Whisk to mix.
2. Add the chia seeds and whisk vigorously for 2 minutes or until the
pudding is thick.
3. Add the sliced almonds and stir to mix.
4. Pour the pudding equally into two individual jars.
5. Cover and chill for 6 hours.
6. Serve.

Lunch
Coconut Shrimp
Jumbo shrimp – 1 ¼ lbs. (peeled and deveined)
Red bell pepper – 1, sliced thin
Thinly sliced scallions – 4, white and green parts separated
Cilantro – ½ cup
Kosher salt to taste
Crushed red pepper flakes – ½ tsp.
Diced tomatoes – 14.5 oz. can
Light coconut milk – 14 oz. can
Lime – ½, squeezed

Method
1. Heat oil in a medium pot over low temperature. Add red peppers and
sauté for 4 minutes, or until soft. Add garlic, red pepper flakes, ¼-cup
cilantro and scallion whites. Cook for 1 minute.
2. Add coconut milk, tomatoes and salt to taste. Cover and simmer on
low heat for 10 minutes to thicken the sauce.
3. Add shrimp and cook for 5 minutes. Add lime juice.
4. Divide among 4 bowls and top with cilantro and scallions.

Dinner
Beef and Cabbage Soup
Lean ground beef – 1 lb. 90%
Kosher salt – 1-1/2 tsp.
Diced onion – ½ cup
Diced celery – ½ cup
Diced carrot – ½ cup
Diced tomatoes – 28 oz. can, drained
Chopped green cabbage – 5 cups
Homemade beef stock – 4 cups
Bay leaves – 2

Method
1. Heat a large pot over medium-high temperature.
2. Spray with oil and add ground beef. Season with salt and pepper and
cook for 3 to 4 minutes, or until browned. Break the meat into
smaller pieces.
3. When browned, add carrots, celery, and onion and sauté for 5
minutes.
4. Add the bay leaves, beef stock, cabbage, and tomatoes. Cook on low
heat for 40 minutes, covered.

Day 7
Breakfast
Spicy Shakshuka

Yellow onion – 1 medium, chopped
Salt – 1 tsp.
Garlic – 1 clove, minced
Diced tomatoes – 1 (14-ounce) can
Harissa – ½ cup
Tomato paste – 1 (6-ounce)
Saffron threads – 4 to 6
Loosely packed baby spinach – 4 cups
Eggs – 4 large
Chopped fresh parsley – 1 tbsp. for serving

Method
1. Heat the olive oil over medium temperature in a skillet.
2. Add the onion and salt and cook, stirring frequently for 8 to 10
minutes or until tender.
3. Add the garlic and cook, stirring for 1 more minute.
4. Stir in the tomato paste, harissa, diced tomatoes, saffron and ½-cup
water.
5. Bring the sauce to a simmer and cook for 3 to 4 minutes.
6. The one at a time, crack each egg into the sauce, spacing them evenly
apart.
7. Cover the pan and cook for 8 to 10 minutes or until the eggs are
cooked.
8. Serve with parsley sprinkled on top.

Lunch
Quinoa and Bean Soup
Sweet onion – 1, chopped
Celery stalks – 4, chopped
Carrot – 1, peeled and diced
Ground coriander – 1 tsp.
Dry quinoa – 1/3 cup, rinsed and packed over
Low-sodium vegetable broth - 6 cups
No-salt diced tomatoes – 1 (14.5) can
White kidney beans – 2 cups (drained and rinsed sodium-free canned
beans)
Shredded baby spinach – 2 cups

Method
1. Heat the oil in a large saucepan and sauté the garlic, onion, celery,
and carrot for 3 minutes.
2. Add the cumin, coriander, and quinoa and cook for 2 minutes more.
3. Pour in the broth and tomatoes and bring to a boil.
4. Reduce the heat to medium-low and simmer for 15 minutes or until
quinoa is cooked.
5. Stir in the spinach and beans. Cook for 2 to 3 minutes or until the
beans are hot and the spinach is wilted.
6. Serve.

Dinner
Ropa Vieja
Cook time: 1 hour 20 minutes to 5 hours
Flank steak – 2 pounds
Salt – 3 tsp.
Crushed tomatoes – 1 (14.5 ounce) can
Unsalted beef broth – ½ cup
Tomato paste – 1 (6-ounce) can
Smoked paprika – 2 tsp.
Ground allspice – ½ tsp.
Whole black peppercorns – ½ tsp.
Yellow onion – 1 medium, halved and sliced
Red bell pepper – 1, sliced
Green bell pepper – 1, sliced
Cauliflower rice or potatoes for serving
Chopped fresh cilantro – 1/3 cup, for serving

Method
1. Season both sides of the flank steak with 2 tsp. of the salt.
2. In a slow cooker or instant pot, combine the allspice, cumin, paprika,
tomato paste, broth, crushed tomatoes, peppercorns, black pepper and
remaining 1 tsp. salt. Stir, then add the garlic, bell peppers, and
onion. Stir again to coat. Add the flank steak and cover with half the
vegetable mixture.
3. If using a slow cooker, cover and cook on high for 5 hours. If using
an instant pot, set to Meat/Stew and cook on high for 1 hour 15
minutes. Let the instant pot release pressure naturally. Once cooked,
shred the meat with a fork.
4. Serve over cauliflower rice or potatoes, garnished with the cilantro.

Chapter 5 Week Four

Day 1
Breakfast
No’tmeal

Banana – 1 large
Unsweetened almond milk – ½ cup
Almond meal – ¼ cup
Raw cashew pieces – ¼ cup
Unsweetened shredded coconut – ¼ cup
Ground golden flaxseed – 1 tbsp.
Walnut pieces, blueberries, or dried fruit – 2 tbsp. as toppings

Method
1. In a blender, combine the flaxseed, coconut, cashew pieces, almond
meal, almond milk, banana and cinnamon and blend on high for 10 to
15 seconds. The mixture should have a slightly lumpy texture.
2. Pour into a bowl or two bowls, sprinkle with toppings and serve.

Lunch
Salmon with Creamy Dill Shredded Squash
Lemon pepper – 1 tbsp.
Grated lemon zest – 2 tsp.
Salt – 2 tsp.
Skin on salmon fillets – 4 (6-ounce)
Yellow squash – 1 pound, grated (cooked 1 minute and drained)
Goat cheese – 1/3 cup
Fresh lemon juice – 1 tbsp.
Pine nuts – 1/3 cup, toasted
Chopped fresh chives – 2 tsp.
Sliced lemon for garnish

Method
1. In a bowl, combine the lemon pepper, 1 tsp. lemon zest and 1 tsp.
salt. Sprinkle the seasoning over each side of the salmon fillets and
set aside.
2. Place a pot over low heat and add zucchini. Stir in the lemon juice,
goat cheese, 1 tbsp. lemon zest and 1 tsp. salt. Add the dill, pine nuts,
and chives and gently combine. Keep warm over low heat.
3. In a skillet, heat the olive oil. Place the salmon fillets skin-side down
in the skillet and cook until the skin has crisped and the salmon is
cooked about halfway through, 2 to 3 minutes. Flip the salmon and
cook for 2 to 3 minutes more.
4. Serve salmon fillet on a bed of shredded zucchini. Garnish with
lemon slices.
5. Serve.

Dinner
Broccoli Chicken Ranch Potatoes
Cook time: 1 hour and 20 minutes
Medium russet potatoes – 3, scrubbed clean
Extra-virgin olive oil – 1 ½ tsp.
Salt – 2 tsp.
Salted butter – 3 tbsp.
Scallions – 3, chopped
Garlic cloves – 2, minced
Chopped fresh dill – 1 ½ tbsp.
Chopped fresh parsley – 1 tbsp.
Nutritional yeast – 1 tbsp.
Chopped fresh chives – 2 tsp.
Broccoli florets – ½ pound
Shredded cooked chicken – 2 cups

Method
1. Preheat the oven to 450F. Line a large baking sheet with parchment
paper.
2. Prick holes in the potatoes with a fork, then coat with the olive oil
and sprinkle with 1 tsp. of the salt.
3. Place the potatoes on the prepared baking sheet and bake for 1 hour.
Let cool and reduce the oven temperature to 375F.
4. Cut the cooled potatoes in half lengthwise and scrape the flesh into a
large bowl, reserving the skins. Mash the butter into the potatoes
using a fork, then stir in the dill, parsley, garlic, scallions, chives,
nutritional yeast, 1 tsp. salt and pepper. Add the broccoli and chicken
and fold into the potato mixture.
5. Scoop the potato filling into the reserved potato skins and place them
upright on the baking sheet.
6. Bake for 20 minutes or until the edges of the potatoes are lightly
golden.

Day 2
Breakfast
Smoked Salmon Sweet Potato Toast

Plain cream cheese – ½ cup at room temperature
Chopped fresh dill – 1 ½ tsp. plus more for serving
Chopped fresh chives – 1 tsp. plus more for serving
Capers – 1 tsp. drained and rinsed, plus more for serving
Fresh lemon juice – 1/8 tsp.
Sweet potato – 1 large, cut lengthwise into ¼ inch thick slices
Smoked salmon – 4 ounces

Method
1. In a small bowl, combine the dill, cream cheese, capers, chives, and
lemon juice. Mix well and set aside.
2. Toast the sweet potato slices on high in a toaster for two or three
cycles, until the slices soften and start to brown around the edges.
3. Spread 2 tbsp. of the cream cheese mixture onto each sweet potato
slice and top with 1 once of the smoked salmon.
4. Serve with additional dill, chives, and capers sprinkled on top.

Lunch
Pizza Verde
Store –bought pizza crust – 1 (10-inch)
Pizza sauce – ¼ cup
Fresh burrata cheese – 4 ounces
Pitted Castelvetrano olives – ½ cup, halved
Red pepper flakes – 1/8 tsp.
Extra-virgin olive oil – 1 tsp. for drizzling
Flakey sea salt – ½ tsp.

Method
1. Preheat the oven according to the pizza crust manufacturer’s
instructions.
2. Spread the pizza sauce over the crust and scatter with the burrata.
Top the pizza with olive halves and red pepper flakes and bake
according to the pizza crust manufacturer’s instructions, about 10 to
12 minutes.
3. Sprinkle the pizza with basil, drizzle with olive oil and season with
salt.
4. Slice into wedges and serve.

Dinner
Pork Loin with Caramelized Onions and Applesauce
Chopped fresh rosemary – 1 tsp.
Boneless pork loin – 2 pounds
Salt – 3 tsp.
Yellow onion – 1, sliced
Granny Smith apple – 3, peeled, cored and diced
Apple cider vinegar – 1 tsp.
Vanilla bean pod – 1, split lengthwise and seeds scraped

Method
1. Preheat the oven to 400F. Line a baking dish with aluminum foil.
2. In a bowl, combine the thyme, rosemary, garlic, and pepper to create
a paste.
3. Season the pork with 2 tsp. salt. Make several openings into the
surface of the pork flesh with a knife and stuff each with ½ tsp. of the
garlic paste. Pat the remaining garlic paste onto the surface of the
pork.
4. Place the pork, fat-side down, in the prepared baking dish and roast
for 30 minutes. Flip the pork, then roast for 20 minutes, or until the
internal temperature reaches 145F.
5. Meanwhile, heat the olive oil over medium temperature in a large
skillet. Add the onion and 1 tsp. salt and cook, stirring frequently for
12 to 15 minutes, or until the onion is soft and caramelized.
6. In a large saucepan over medium heat, stir together the vinegar,
apples, vanilla bean seeds, and ½ cup water. Cook, stirring
frequently, for 5 to 7 minutes or until the apples break down into a
chunky sauce.
7. Once the pork loin has finished roasting, let it rest, covered, for 10
minutes.
8. Cut the pork into 2-inch thick slices and serve topped with
applesauce and caramelized onion.

Day 3
Breakfast
Breakfast Muffins

Extra-virgin olive oil – 1 tsp. for greasing
Prosciutto – 6 slices, halved
Eggs – 7 large, beaten
Red bell pepper – ½, finely chopped
Chopped yellow onion – ¼ cup
Salt – ½ tsp.
Lemon pepper – ¼ tsp.

Method
1. Preheat the oven to 350F. Lightly grease the inside of 12 silicone
muffin molds with olive oil.
2. Place a piece of prosciutto into each prepared muffin mold.
3. In a large bowl, stir together the bell pepper, eggs, salt, onion and
lemon pepper. Fill each muffin mold two-thirds of the way with the
egg mixture.
4. Bake until cooked through, about 17 to 20 minutes.
5. Let cool for 7 to 10 minutes.
6. Unmold and serve.

Lunch
Strawberry, Balsamic Salmon
Extra-virgin olive oil – 2 tsp. plus more for the grill
Skin-on salmon fillets – 2 pounds
Salt – 1 tsp.
Balsamic vinegar – ½ cup
Fresh strawberries – 2 cups, hulled and sliced

Method
1. Heat a grill to medium temperature. Lightly brush the grill with olive
oil.
2. Brush the salmon fillets with 2 tsp. olive oil and season with salt.
3. Place the fillets skin-side down on the grill and cook, covered, for 6
minutes or until cooked through but not dry. Flip the salmon and
cook 3 to 5 minutes more, depending on thickness.
4. In a small saucepan over medium heat, heat the vinegar for 10 to 12
minutes or until vinegar is slightly syrupy.
5. Top the grilled salmon with basil, strawberries, a drizzle of the
balsamic reduction and serve.

Dinner
Red Curry Turkey Lettuce Cups
Cauliflower – 1 ½ heads, cut into florets
Salt – 3 tsp.
Medium yellow onion – 1, chopped
Yellow bell pepper – 1, very thinly sliced
90% lean ground turkey – 1 ¼ pounds
Garlic powder – 1 tsp.
Ground ginger – 1 tsp.
Full-fat coconut milk – 1 cup
Red curry paste – 4 ounces
Chopped fresh basil – 1/3 cup, plus more for garnish
Iceberg lettuce leaves – 6

Method
1. In a skillet, heat 2 tsp. olive oil over medium temperature. Add the
cauliflower rice, 1 tsp. salt and ¼-cup water and stir to combine.
Cook the cauliflower, stirring frequently for 7 to 9 minutes or until
tender but not soggy. Transfer the cauliflower rice to the bowl.
2. Add 2 tsp. of the olive oil to the pan and heat over medium
temperature. Once the oil is hot, add the onion and ½ tsp. salt and
cook, stirring for 3 to 4 minutes or until the onion starts to soften.
Add the bell pepper and stir to combine. Cook and stir for 3 to 4
minutes.
3. In a bowl, combine the ground turkey, black pepper, ginger, garlic
powder, and salt and mix well.
4. Push the bell pepper and onion to the side of the pan and add the
remaining 1 tsp. oil. Add the ground turkey mixture and cook for 5 to
6 minutes. Break up the meat with a spatula.
5. Add the red curry paste, coconut milk, and basil and stir to combine.
6. Serve cauliflower over lettuce leaves and top with red curry turkey
sauce.

Day 4
Breakfast
Peach, Berry and Oat Bake

Unsalted butter – 1 tsp. at room temperature, plus 4 tbsp. melted
Yellow peach – 1, peeled, pitted, and thinly sliced
Gluten-free oats – 2 cups
Ground cinnamon – 1 tsp.
Salt – 1/8 tsp.
Eggs – 6 large, beaten
Unsweetened almond milk – 1 ½ cups
Pure maple syrup – ¼ cup
Fresh blackberries – 1 cup

Method
2. Grease a 7 by 10-inch baking dish with 1 tsp. butter.
3. Line the bottom of the prepared baking dish with the peach slices and
set aside.
4. In a large bowl, stir together the cinnamon, oats, baking powder and
salt.
5. In a medium bowl, whisk together the almond milk, eggs, maple
syrup and melted butter until mixed well. Add the egg mixture to the
oat mixture and stir to combine.
6. Pour the batter over the peaches to coat as evenly as possible. Evenly
distribute the blackberries over the batter and bake for 35 minutes, or
until browned around the edges and the eggs are cooked through.
7. Let rest for 10 minutes.

Lunch
Mustard-Roasted Chicken Drums
Bone-in, skin on chicken drumsticks – 2 pounds
Salted butter – 2/3 cup, melted
Grated sweet onion – ½ cup
Dijon mustard – ¼ cup
Salt – 2 tsp.

Method
1. In a zip-top plastic bag, combine the chicken, butter, onion, mustard,
salt, and thyme. Marinate at room temperature for 1 hour.
3. Arrange the marinated drumsticks on a broiler pan. Pour any
remaining marinade over the chicken.
4. Bake until the chicken reaches an internal temperature of 165F, about
35 minutes.
5. Rest for 5 minutes and serve.

Dinner
Instant Pot Braised Short Ribs
Bone-in short ribs – 2 pounds
Salt – 4 tsp.
Chopped sweet onion – 1 cup
Coconut aminos – 1 cup
Toasted sesame oil – 1 tbsp.
Rice wine vinegar – 1 tbsp.
Fish sauce – 1 tbsp.
Honey – 1 tbsp.
Scallion – 1, thinly sliced for garnish
Sesame seeds – 1 tsp, toasted for garnish

Method
1. Season the short ribs with 2 tsp. of the salt.
2. In a skillet, heat the olive oil over medium temperature. Place the
short ribs in the skillet and sear each side for 10 seconds. Transfer the
short ribs to the instant pot.
3. Add the coconut aminos, onion, sesame oil, fish sauce, vinegar,
honey, garlic, and remaining 2 tsp. salt.
4. Select the “Meat/Stew” setting on the Instant Pot and cook on high
pressure for 1 hour. Let the pressure release naturally.
5. Remove the ribs with tongs and transfer to a serving platter.
6. Select the “Sauté” setting and reduce the cooking liquid for 10
minutes.
7. Pour the reduced cooking liquid over the short ribs and garnish with
the scallion and toasted sesame seeds.
8. Serve.

Day 5
Breakfast
Mixed Berry Frittata

Coconut oil – 1 tsp.
Granny Smith apple -1, peeled, cored, and cut into 1/8 inch thick
slices
Fresh raspberries – ½ cup, plus more for serving
Fresh blueberries – ½ cup, plus more for serving
Fresh blackberries – ½ cup, plus more for serving
Eggs – 10 large
Honey – ¼ cup

Method
1. Preheat the oven to 375F. Lightly grease a 9-inch pie plate with the
coconut oil.
2. Layer the apple slices evenly over the bottom of the prepared pie
plate. Scatter about half of the blueberries, raspberries, and
blackberries over the apples.
3. In a large bowl, whisk together the honey, eggs, vanilla, and
cinnamon until fully mixed. Slowly pour the egg mixture over the
fruit. Gently jiggle the plate so the egg mixture settles into the dish.
Scatter the remaining berries over the top.
4. Bake for 30 minutes, then let the frittata rest for 15 minutes.
5. Serve with additional berries on top.

Lunch
Lemon and Herb Roasted Chicken Things
Bone-in, skin-on chicken thighs – 8 (about 3 pounds)
Salt – 1 tbsp.
Chopped fresh thyme – 1 tbsp. plus more for serving
Lemon pepper – 1 ½ tsp.
Fresh lemon juice – 2 tsp.
Lemons – 2, sliced

Method
1. Preheat the oven to 425F. Line a baking sheet with parchment paper.
2. In a large bowl, combine the olive oil, chicken thighs, salt, thyme,
lemon pepper, garlic, and lemon juice and toss to coat well.
3. Place the lemon slices in an even layer on the prepared baking sheet.
Place the chicken thighs over the lemon slices and bake for 40
minutes.
4. Move the baking sheet to the top rack, set the oven to broil, and broil
the chicken thighs for 30 seconds to 1 minute to crisp the chicken
skin, but careful not to burn it.
5. Garnish with additional thyme and serve.

Dinner
Steak with Mushrooms
Thin sliced beef round – ½ lb.
Large onion – ½, sliced into rings
Olive oil – ½ tsp.
Sliced mushrooms – 8 oz.
Cooking spray
Salt and pepper to taste
Garlic powder to taste

Method
1. Season beef with garlic powder, salt, and pepper to taste.
2. Heat a large skillet over high temperature.
3. Spray with cooking spray and cook half of the beef for 1 minute.
Then flip and cook the other side for 30 seconds. Set aside in a large
dish and repeat with the remaining half of the steak.
4. Spray the skillet with cooking spray, add onion and season with salt
and pepper.
5. Cook 1 minute, then turn and cook the other side until onions are
golden.
6. Lower heat to medium and add ½ tsp. olive oil to the skillet.
7. Add mushrooms, season with salt and pepper. Then lightly spray the
mushrooms with cooking spray.
8. Cook 1 ½ minutes, then turn and cook for another 1 ½ minutes.
9. Add with steak and onions and serve.

Day 6
Breakfast
Brussels Sprout Hash

Extra-virgin olive oil or avocado oil – 1 tbsp. plus 1 tsp. plus as more
as needed
Chopped red onion – ¾ cup
Red bell pepper – 1 diced
Shredded Brussels sprouts – 6 cups
Salt – 1 tsp.
Lemon pepper – ½ tsp.
Large eggs – 4
Hot sauce

Method
1. Heat 1 tbsp. olive oil over medium temperature in a large skillet.
2. Add the bell pepper and onion and cook, stirring, until tender, 5 to 7
minutes. Transfer the vegetables to a medium bowl and set aside.
3. Add the Brussels sprouts, lemon pepper, and salt to the skillet. Cook
until the Brussels sprouts are tender and lightly browned around the
edges, 5 to 7 minutes. Return the onions and bell pepper to the pan
and stir to combine. Remove from the heat.
4. In a separate skillet over medium temperature, heat the remaining 1
tsp. oil. Add the eggs and fry for 1 minute on each side.
5. Arrange and serve with hot sauce.

Lunch
Curried Chicken Couscous
Sweet onion – ½, chopped
Red bell pepper – ½, seeded and diced
Low-sodium chicken broth – 1 ½ cups
Dry whole-wheat couscous – 1 cup
Pinch of ground cinnamon
Chopped dried apricots – ½ cup
Diced, cooked skinless, boneless chicken breast – 1 cup
Scallions – 2, thinly sliced
Sliced, toasted almonds – 2 tbsp.

Method
1. Warm the oil in a large saucepan over medium heat. Add the onion
and pepper and sauté unit the onion is translucent, about 2 minutes.
2. Add the broth, turn the heat up to medium and bring to a boil.
3. Remove the broth from the heat. Add the curry powder, couscous,
cinnamon, and apricots and stir to combine. Cover the saucepan and
allow it to sit for 10 minutes.
4. Microwave the chicken breast until it is just warm, about 30 seconds.
5. Fluff the cooked couscous with a fork and add the scallions, chicken,
and toasted almonds.
6. Toss well and serve.

Dinner
Spicy Pork and Kale Soup
Spicy Italian sausage – 1 pound, casing removed
Sliced cremini mushrooms – 8 ounces
Salt – 3 tsp.
Unsalted chicken broth - - 2 ( 32-ounce) containers
Chopped lacinato kale – 6 cups, leaves only
Scallions – 2, chopped
Coconut aminos – ¼ cup
Toasted sesame oil – 1 tsp.
Fresh ginger – 1 (1-inch) piece, peeled and finely grated
Mung bean sprouts – 1 cup, for garnish
Chopped fresh cilantro – 1/3 cup, for garnish

Method
1. Heat 1tsp. olive oil in a skillet over medium heat. Add the sausage
and cook for 5 to 6 minutes, break it up into smaller pieces.
2. Transfer the sausage to a bowl and set aside.
3. In the same pan, heat the remaining 1 tsp. olive oil. Add the
mushrooms, and 1 tsp. salt. Cook, and stir for 5 to 6 minutes, or until
tender.
4. Pour the broth into a large stockpot over high heat.
5. Stir in cooked sausage, mushrooms, kale, scallions, coconut aminos,
garlic, ginger, sesame oil and remaining 2 tsp. salt and bring to a boil.
6. Reduce the heat to maintain a simmer and cook for 10 minutes.
7. Ladle the soup into bowls and top each with a pinch each of the
mung bean sprouts and cilantro.

Day 7
Breakfast
Green Smoothie

Almond milk – ½ cup
Berries of your choice – ½ cup
Spinach – 2 handfuls
Banana – 1
Avocado – ½
Honey – 2 tbsp.
Ice – 2 handfuls

Method
1. Put all the ingredients in a blender.
2. Blend until desired consistency is achieved.
3. Enjoy.

Lunch
Jambalaya
Cook time: About an hour and 10 minutes
Skinless, boneless chicken breasts – 2, cut into strips
Ground black pepper
Red onion – 1, peeled and chopped
Red bell pepper – 1, seeded and chopped
Yellow bell pepper – 1, seeded and chopped
Scallions – 3, sliced
Long-grain brown rice – 2 cups
Low-sodium chicken broth – 3 cups
Hot sauce as needed
Cayenne pepper – ¼ tsp.
Shrimp – 16 to 20 (shelled, deveined, and chopped coarsely)

Method
2. Season the chicken breast lightly with pepper.
3. In a skillet heat the oil over medium temperature and sauté the
chicken for 3 minutes, or until just cooked through. Remove the
chicken to a clean plate.
4. Add the onion, bell peppers, and scallions to the same skillet and
sauté until tender, about 5 minutes.
5. Add the chicken to the skillet and stir to combine. Add the broth,
rice, hot sauce, cayenne, and shrimp.
6. Bring the liquid to a boil, then reduce the heat to medium-low.
Simmer for about 5 minutes. Stirring constantly.
7. Cover the skillet with a lid and bake for 45 minutes.
8. Remove the cover and bake for another 10 minutes.
9. Serve over brown rice.

Dinner
Shepherd’s Pie

Onion – 1 large, diced
Turkey or pork bacon – 1 pound, cut into ½ inch slices
Diced carrots – 2 cups
Diced celery – 2 cups
Organic grass fed ground beef – 1 pound
Celtic sea salt – ½ tsp.
Ground black pepper – 1 tsp.
Smoked paprika – ½ tsp.
Chicken stock – 1 cup
Cauliflower – 2 large heads (trimmed, chopped and steamed until
very soft)

Method
1. In a very large frying pan, heat olive oil.
2. Sauté onion until soft, about 15 minutes.
3. Add bacon pieces to pan and cook for 10 minutes or until soft.
4. Add celery and carrots to the pan and sauté in bacon fat until soft,
about 10 minutes.
5. Add ground beef to the pan and sauté for a few minutes or until
brown.
6. Add smoked paprika and season with salt and pepper.
7. Add chicken broth and cook until most of the broth evaporated.
8. In a food processor, place cauliflower, add olive oil and puree until
smooth.
9. Into a 9 X 13-inch baking dish, pour the ground beef mixture.
10. Pour mashed cauliflower over beef mixture.
11. Bake at 350F for 30 minutes.
12. Serve.

Chapter 6 Whole Food Shopping List

Here is a comprehensive whole food shopping list:

Protein
Vegetables

Fruit

Fats

Herbs and Spices
Pantry

Drinks

Chapter 7 Exercises

In this chapter, we are going to discuss exercises that are simple but effective.
Upper Body Exercises
Arnold Press
This classic exercise is beneficial for the entire upper body,
particularly for the shoulders.
Grab the dumbbells; keep your elbows fixed and palms facing your
body.
Extend your elbows and raise the dumbbells. Then bring your
shoulders to a straight-arm position by internally rotating them.
Go back to the original position and repeat.

Ball Crunch
Calmly sit on the exercise ball and move your legs forward to roll
back onto the ball. Once you are settled, keep your spine in neutral
alignment, position your hands behind the head, and slightly lift your
chin toward the sky.
Breathe out as you crunch up and breathe in as you release back
down.
The exercise is beneficial for your entire ab area.

Double Dumbbells Exercise
Do some light cardio and warm up for five minutes.
Then grab two sets of dumbbells between 5 to 25 pounds.
Start with 10 reps of each exercise and gradually increase to 15
repetitions.

Diamond Push-Ups
Start in plank position with your body in one straight line and your
hands under your shoulders.
To help you stay balanced throughout the exercise, separate your feet
to about shoulder-width apart.
Directly under your sternum, place your hands together, with the tips
of your thumbs and fingers touching. Your thumbs and fingers should
form a triangle or diamond shape.
As you lower your chest toward the floor, bend your elbows out to
the sides. Then breathe out to straighten your arms. This completes
one rep.

Upper Body and Core
Go to a plank position with your legs and arms straight. Keep your
feet hips-width distance apart and your hands underneath your
shoulders.
Keeping your upper body parallel to the floor, lower your right
forearm to the floor and come into elbow plank by lowering the left.
Then push yourself back up to plank position by step the right hand
back onto the mat, and then the left. This completes one push-up
walk.

Push-Up and Rotate
Start in a plank position with your hips and feet in a parallel position.
Gradually lower your body to the floor, then lift through your arms to
go back to plank.
Twist to the left, then lift your arm toward the ceiling without
allowing your pelvis to go lower or raised.
Go back to the plank pose, and lower your head toward the floor.
This will finish one rep.

Exercises for Lower Body
Lower Body: Good Morning
Stand straight and keep your feet hip-width apart. With your elbows
opened wide, place your hands on the back of your head.
Pull your abs toward the spine. Keep your back neutral and hinging at
the hips, press your butt backward, until your back is virtually
analogous to the floor.
Go back to the starting position. When you are upright, squeeze your
glutes. This completes one rep.

Sumo Squat
To start: stand and keep your legs wide and toes pointed marginally
outward. With elbows wide, place your hands at your head to
challenge your abs as you practice.
Continue to bend your knees until they are over your ankles. Your
feet should be far enough apart that your knees near 90 degrees and
thighs are parallel to the floor. Straighten your legs by a push through
your heels.
This finishes one rep.

Basic Squat
Stand straight and keep your feet shoulder-width apart. To help you
stay balanced, hold your hands comfortably in front of your chest.
Bend the knees and lower your hips deeply, so the thighs are
analogous with the floor. Keep your weight back on the heels.
Now lift up. Squeezing the glutes at the top of the movement and
straightening the legs completely to get the most out of the exercise.
You have finished one rep.

Wall Sit
Placing your feet two feet in front of you, stand with your back
against a wall. Keep your feet about hip-distance apart.
Gradually bend your knees and slide the back down the wall until you
make a 90-degree angle with your knees. You may need to inch your
feet further from the wall, so your knee joints are over your ankle
joints and create a proper alignment. Don’t allow your knees to sway
outward or fall into the midline of your body.

Lunge
Keep your upper body straight, keep your chin up, and shoulders
back and relaxed. Engage your core.
Step forward with one leg. Continue to lower your hips until your
both knees are bent and create a 90-degree angle. Make sure your
front knee is not pushed too far, and it is directly above your ankle.
Your other knee must not touch the floor. Push back up to the starting
position while keeping your weight on your heels.
You finished one lunge.

Side Lunge
Make 90-degree angles with both knees by going one step back with
your left foot and go into a deep lunge.
Continue to lift your arms outward away from your body until your
upper arms analogous to the floor. Bend the elbows to 90 degrees and
make flexible fists with your hands.
Continue to hold the pose while you bring your fists to the floor by
rotating your upper arms forward. Then rotate the upper arm
backward to raise the fists. Do not raise or lower your upper arms,
continue to keep them analogous to the floor. You have completed
one rep.
Conclusion
The whole food diet is becoming increasingly popular because it is the way we
were meant to consume food. The whole food diet does not push you to lose
weight. Instead, it guides you to cleanse and rejuvenate your body from within,
which result in natural weight loss. This whole food diet is one solid step
towards achieving a healthy lifestyle. When you incorporate whole food into
your life, you will be amazed at the positive changes and health benefits you will
experience.

30 DAY WHOLE DIET PLAN - How Eat Yummy and - Steve Nolan

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30 DAY WHOLE DIET PLAN - How Eat Yummy and - Steve Nolan

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BOOK WRITER: STEVE NOLAN

How eat yummy and weight loss, whole

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