SLS 1 Recipes

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2
TABLE OF CONTENTS
30 DAY MEAL PLAN
Day 1-10 2
Day 11-20 3
Day 21-30 4
2 WEEK SHOPPING LIST
Meat / Protein 5
Fruits & Veggies 5
Down The Aisles 5
Streamline your body, mind & life. SVELTE Media LLC © 2018
30 Day Meal Plan
Day 1 Day 2 Day 3 Day 4 Day 5
Breakfast Green Egg McMuffins Detox Greek Yogurt & Kale Carrot
Smoothie Smoothie Berries Scramble
Lunch Wild Salmon & Kale Apple Stir Fries Steak Halibut & Turmeric
Asparagus Salad & Veggies Veggies Chicken &
Veggies
Snack Cottage Cheese Wild Salmon & Almond Butter, Cottage Cheese Kale Apple
& Berries Celery Toast & Fruit & Berries Salad
Dinner Kale Salad & Cucumber Coconut White Bean Paleo Chicken
Wild Tuna Chicken Salad Chicken Sandwich Wings
30 Day Meal Plan
Breakfast Broccoli Almond Broccoli Detox Kale Carrot

Breakfast Breakfast Breakfast Scramble
Frittata Delight Frittata
*ground beef *ground beef
Lunch Lettuce Wraps Waldorph Ginger Carrot Ginger Carrot Green Pear
Salad Soup Soup Salad
LEFTOVER
Snack Hard Boiled Greek Yogurt Almond Butter, Hard Boiled Greek Yogurt
Eggs & Parfait Toast & Fruit Eggs & Parfait
Blueberries Blueberries
Dinner Mini Eggplant Broiled Salmon Simple Beef Chicken Club 5 Min
Pizza & Veggies Tacos Wrap Breakfast
30 Day Meal Plan
Breakfast Egg McMuffins Green Cottage Cheese Simple Frittata Greek Yogurt &
Smoothie & Fruit Berries
Lunch Orange Shrimp Stir Fries Steak Waldorph Wild Salmon & Kale Apple
Salad & Veggies Salad Asparagus Salad
Snack Cottage Cheese Hard Boiled Wild Salmon & Greek Yogurt Almond Butter,
& Berries Eggs & Celery Parfait Toast & Fruit
Blueberries
Dinner White Bean Salmon Sushi Mini Eggplant Coconut Turkey Burger
Sandwich & Side Salad Pizza Chicken Wrap &
Broccoli
30 Day Meal Plan
Breakfast Broccoli Broccoli Almond Cottage Cheese Detox

Breakfast Breakfast Breakfast & Fruit Smoothie
Frittata Frittata Delight
*ground beef *ground
chicken
LEFTOVER
Lunch Halibut & Green Pear Wild Salmon & Orange Shrimp Turmeric
Veggies Salad Asparagus Salad Chicken &
Veggies
Snack Greek Yogurt Cottage Cheese Hard Boiled Almond Butter, Wild Salmon &
Parfait & Berries Eggs & Toast & Fruit Celery
Blueberries
Dinner Mini Eggplant Salmon Sushi Simple Beef White Bean Cucumber
Pizza & Side Salad Tacos Sandwich Chicken Salad
30 Day Meal Plan
Breakfast Simple Frittata Cottage Cheese Green Anti- Egg McMuffins

& Fruit Smoothie Inflammatory
Smoothie
Lunch Waldorph Kale Apple Lettuce Wraps Halibut & Green Pear
Salad Salad Veggies Salad
Snack Almond Butter, Wild Salmon & Hard Boiled Cottage Cheese Greek Yogurt
Toast & Fruit Celery Eggs & & Berries Parfait
Blueberries
Dinner Mini Eggplant Turkey Burger Simple Beef 5 Min Salmon Sushi
Pizza Wrap & Tacos Breakfast & Side Salad
Broccoli
30 Day Meal Plan
Breakfast Almond Greek Yogurt & Simple Frittata Anti- Cottage Cheese
Breakfast Berries Inflammatory & Fruit
Delight Smoothie
Lunch Wild Salmon & Stir Fries Steak Orange Shrimp Kale Apple Turmeric
Asparagus & Veggies Salad Salad Chicken &
Veggies
Snack Cottage Cheese Almond Butter, Wild Salmon & Greek Yogurt Hard Boiled
& Berries Toast & Fruit Celery Parfait Eggs &
Blueberries
Dinner Coconut Cucumber White Bean Salmon Sushi 5 Min
Chicken Chicken Salad Sandwich & Side Salad Breakfast
2 WEEK SHOPPING LIST
REMEMBER: The following is designed for a 2 week shopping list for 2 people. If you are using a
meal for more than two, double check to increase the amounts you may need.
Meat/Protein Fruits & Veggies Down The Aisles
 5+ dozen eggs (~68 called for)  Apples: 28  Spices (in your cupboard- try
 Grass fed flank steak: 24oz  Arugula: 5-6 cups worth to always have on hand):
 Grass fed Ground Beef: 5 lbs  Asparagus: 11-12 cups worth cinnamon, turmeric, cloves,
 Ground Chicken: 1 lb  Avocado (ripe): 18 curry powder, cumin, cayenne,
 Chicken breast (boneless  Banana: 3 Cajun seasoning, paprika, basil,
skinless): 8 lbs  Basil: 18-20 fresh leaves + ½ oregano, garlic powder,
 Ground Turkey: 1-1 ½lb cup leaves chipotle powder, curry,
 Halibut: 24oz  Berries: 16-18 cups raspberries, cayenne, sea salt
 44 oz Wild Atlantic Salmon (8 8 cups blueberries, 8 mixed  Almonds: 2 ½ cups whole, ½-2
oz in 2 fillets for dinner) (your choice) ½-3 cup slivered
 Cooked/canned Alaskan wild  Broccoli: 4-5 heads  Apple Cider Vinegar: 1 bottle
salmon: 12-16oz  Carrots: 22-23  Baking soda on hand
 Smoked Salmon: 24oz  Celery: Enough for 8-9 cups  Beans (black): 1-2 can
 Wild caught shrimp: 15-18oz  Cilantro: 3-4 bunches  Beans (white): 4 cans
 Shredded chicken: 8 oz  Cucumber: 5-6  Chia Seeds/ Flax seeds ground:
(purchase pre-cooked chicken)  Eggplant: 4 large 12 tbsp
 Chicken Wings: 10oz  Garlic: 27-29 cloves  Coconut Aminos
 16-20 slices nitrate free deli  Ginger: 3-4 inch slice  Coconut Flakes (unsweetened):
meat (turkey or chicken)  Grapefruit: 6  Coconut Milk Can: 3
5-6 cans Wild Salmon  Green Beans: 3 ½ - 4 cups  Flax (ground): 2 tbsp
worth  Gluten Free Flour: coconut
Cold Section/ Frozen Section  Green Onion: 8-10 flour, almond flour, arrowroot
 Green Pepper: 6 powder on hand
 Almond Milk: 4 cups + 4 tbsp  Kale/ Baby Kale: 20 cups worth  Honey (raw): 10 tsp
 Berries (mixed & frozen): 4  Lemons: 17-18  Mixed nuts (raw): 8 tbsp
cups  Lettuce (romaine): 6-7 heads,  Mustard Powder: ¾ tsp
 Blueberries (frozen): 3 22 large slices of Romaine for  Nut Butter (almond, cashew):
 Cheese (cottage): 12-13 cups the lettuce wraps (or other 18 tbsp almond butter
 Cheese (goat): 2 oz large leaf lettuce)  Oil: coconut oil, olive oil
 Cheese (mozzarella): 4 cups  Lettuce (shredded): 3-4 cups  Pumpkin Seeds: 2 tbsp
worth worth  Sesame Seeds: 2 tbsp
 Coconut milk: 4 cups  Mint: ¾ cup  Tuna (can in olive oil):
 Greek Yogurt: 12-13 cups  Mixed Greens: 28-30 cups  Vanilla extract: 4 tsp
 Frozen Veggies: 7-8 cups worth  Walnuts: 10-12oz
 Mushrooms (crimini): 10 cups  Vegetable Stock: 4 ½ - 5 ½ cups
MISC worth
 Onion (red): 9
 1 can wild caught salmon  Onion (yellow): 15-16
 18-20 slices gluten free,  Oranges: 10-12 cups worth
(halved)
grain bread (buy ~2 loafs)
 Peaches: 8
 12 scoops Protein Powder
 Pears: 6
 Sauerkraut: 1 cup
 Dried Cranberries: 2 ½-3  Peas: 1 cup fresh
cups  Pepper (Serrano): 5-6
 Organic Tomato Sauce: 4  Spinach: 12-13 cups
cups worth  Sweet Pepper (bell pepper): 8
 12-14 corn tortillas  Swiss Chard: 3 cup worth
 Tomatoes: 5
 Hot Sauce
 Zucchini: 2
 Nori Seaweed: 8 -10 sheets
 Tamari Sauce Consider you have:
 Tapioca Starch: 1½ tbsp.  Seasonal Fruit: 8 pieces, your
 Ginger Powder: called for in choice
dinner recipe, may also use  Mixed Salad: 8 servings- need
fresh ginger. greens of your choice
TABLE OF CONTENTS
BREAKFAST
Green Smoothie 10
Broccoli Breakfast Frittata 10
Almond Breakfast Delight 11
Simple Frittata 11
Detox Smoothie 12
Cottage Cheese & Fruit 12
Egg “McMuffins” 13
Greek Yoghurt with Berries 13
Anti-Inflammatory Smoothie 14
Kale Carrot Scramble 14
LUNCH
Waldorph Salad 15
Ginger Carrot Soup 15
Wild Salmon with Asparagus 16
Kale Apple Salad 16
Halibut & Veggies 17
Orange Shrimp Salad 17
Stir-Fried Steak & Veggies 18
Green Pear Salad 18
Lettuce Wrap 19
Turmeric Chicken & Veggies 19
DINNER
Simple Dinner Salad 20
Cucumber Chicken Salad 20
White Bean Sandwich (Open) 21
Salmon Sushi & Side Salad 21
Turkey Burger Wrap & Broccoli 22
Mini Eggplant Pizza 22
Chef Salad 23
Simple Beef Tacos 23
Kale Salad & Wild Tuna 24
Coconut Chicken 24
Chicken Fajitas 25
Chicken Club Wrap 25
Steak Enchiladas 26
5 Minute Breakfast for Dinner 26
Paleo Chicken Wings 27
Broiled Salmon & Veggies 27
Ground Beef & Peppers 28
Slow Cooker Chicken Verde 28
Simple Thai Curry 29
Heart Healthy Salad 29
SNACKS
5 Simple Snacks 30
9
GREEN SMOOTHIE
1 Serving
Ingredients Instructions
• 2 cups spinach • Simply mix everything together in
• ½ cup fresh or frozen mixed a blender and enjoy!
berries
• ½ banana
• ½ cup unsweetened coconut
or almond milk
• 1 tbsp. ground flax or chia
seeds
• 1 scoop high quality protein
powder (pea or hemp,
organic if possible)
BROCCOLI BREAKFAST FRITTATA

4 Servings
• 1 tbsp. coconut oil • Preheat oven to 350.
• Heat coconut oil in cast iron or other oven-
• 1 cup grass-fed ground beef safe skillet (avoid non-stick pans) over
or diced chicken or turkey medium heat on stovetop.
(cooked) • Add broccoli to pan and sauté until tender.
When broccoli is almost done, add precooked
• 1 cup broccoli meat and reheat.
• 4-5 large eggs • Crack eggs into mixing bowl and add almond
• 2 tbsp. unsweetened or coconut milk, salt and pepper, and whisk
everything together.
almond or coconut milk • Pour egg mixture into skillet with meat and
• 1 tsp. salt veggies and cook 3-5 minutes or until bottom
• Pinch of black pepper of frittata is firm.
• Transfer skillet to pre-heated oven and cook
• Pinch of cayenne pepper 10-15 minutes and turn the heat up to broil
(optional, if you like spice) for another 2 minutes at the end or until the
frittata puffs up and is cooked thoroughly. Let
cool, transfer to plate, slice, and serve and/or
save to use throughout the week.
*Frittatas make for excellent leftovers and can be safely
stored in the fridge for the week.
10
ALMOND BREAKFAST DELIGHT
1 Serving
• ½-2 cups water • Blend smoothie ingredients until
• 1 apple smooth. Serve immediately.
• ½ cup frozen blueberries • Depending on your taste
• 1 tbsp. almond butter preferences, prepare one egg
• ½ tsp. pure vanilla extract either hard-boiled or poached to
• 1 egg on the side, poached have alongside your smoothie.
or soft/hard-boiled
SIMPLE FRITTATA
2 Servings
• 1 tbsp. coconut oil • Preheat oven to 350 and heat
• 5 oz. grass fed ground beef coconut oil in oven-safe skillet
• 1 cup broccoli over medium heat.
• 4 large eggs • Add beef until cooked.
• 2 tbsp. coconut milk • Place broccoli in with the beef and
• 1 tsp sea salt cook until soft.
• Fresh ground black pepper • Crack eggs into a mixing bowl and
to taste add coconut milk, salt and pepper,
and mix thoroughly.
• Pour egg mixture into the skillet
with the meat and veggies and
cook 3-5 minutes or until bottom
of frittata is firm.
• Transfer skillet to pre-heated oven
and cook 10-15 minutes and turn
the heat up to broil for another 2
minutes at the end or until the
frittata puffs up and is cooked
thoroughly. Let cool, transfer to
plate, slice, and serve and/or save
for leftovers.
11
DETOX SMOOTHIE
1 Serving
• 1 cup water (or more, • Blend until smooth. Serve
depending on your immediately.
preferred consistency)
• 1 cup raspberries
• 1 serving protein powder
(whey cool by Designs for
Health)
• 1 tsp. ground turmeric
COTTAGE CHEESE & FRUIT

1 Serving
• 1 cup cottage cheese • Combine ingredients and enjoy!
• 1 peach, chopped
• ½ cup berries (mixed or
whatever is in season, fresh
or frozen/defrosted)
• Pinch of cinnamon
12
EGG “MCMUFFINS”
3 Servings
• 6 eggs • Preheat oven to 350F and grease a
• 1 cup zucchini, diced muffin tin with coconut oil or
• 1 cup broccoli, diced organic butter.
• 2 green onions • Whisk eggs in mixing bowl with all
• 8-10 fresh basil leaves, finely spices, baking powder, salt, and
chopped pepper.
• 1 tbsp. oregano • After chopping/dicing all veggies,
• 1 tsp. salt (or to taste) add them to the egg mixture and
• Pinch of black pepper whisk all together.
• ¾ tsp. mustard powder • Divide mixture into your muffin tin
• ¾ tsp. baking powder and bake for about 25 minutes, or
• 2 tbsp. coconut oil or grass until done (test with a fork for
fed butter doneness). These keep well for 5
or 6 days in the fridge!
GREEK YOGHURT WITH BERRIES

1 Serving
• 6 oz. plain, Greek-style • Simply mix together and enjoy!
yogurt
• 1 cup blueberries
• 20 raw almonds
• 1 tbsp. ground chia seeds
13
ANTI-INFLAMMATORY SMOOTHIE
1 Serving
• 1 cup unsweetened almond • Blend all smoothie ingredients in a
milk blender until smooth.
• 1 carrot, chopped • Cook egg depending on your
• 1 medium apple, chopped preference, either poached or
• 2 large handfuls of baby hard-boiled.
spinach
• 1½ tbsp. freshly grated
ginger root.
• 1 egg to eat on the side
KALE CARROT SCRAMBLE

1 Serving
• 2 eggs • In a sauté pan, heat coconut oil
• ¼ onion, chopped over medium heat, and add
• 1 garlic clove, chopped veggies once your oil is hot. Stir for
• 1 handful of kale about 5 minutes.
• 1 carrot, chopped • Add eggs and scramble everything
• ½ tbsp. coconut oil together using a spatula. Cook
• ¼ cup raw sauerkraut on the until eggs are done, adding salt
side (optional) and pepper to taste.
• 2 slices avocado on the side • Serve with ¼ cup raw sauerkraut
(optional) and sliced avocado.
• Salt and pepper to taste
14
WALDORPH SALAD
1 Serving
• Half head of romaine or 1 • Combine ingredients in a large
cup of arugula bowl and serve immediately.
• 1 green apple cubed
• ½ cup unsweetened dried
cranberries
• ¼ cup diced yellow onion
• 4 oz. Alaskan wild salmon,
canned or pre-cooked
Dressing
• Apple cider or balsamic
vinegar
• Sea salt and pepper to taste
GINGER CARROT SOUP

3 Servings
• 6 carrots • Dice onion and add both onion and ginger to
sauté pan with heated coconut oil. Cook over
• ½ yellow onion
medium heat. Stir constantly until onions
• 3 tbsp. minced ginger appear soft.
• 3 cups vegetable broth • Wash, peel, and chop carrots. Add to pan as
(homemade or store- well, mix everything together, and allow to
cook for about 2 minutes.
bought, organic)
• Add vegetable broth and cover. Let simmer
• 1 tbsp. coconut oil until carrots and beets are tender.
• 3 oz. cubed skinless, boneless • When done, allow soup to partially cool, and
chicken breast add half to a blender (or use immersion
blender). You can blend the entire soup as
well, depending on preferred consistency.
• Add cubed chicken, bring to a boil, and reduce
to a simmer. Allow to cook until chicken is
done, roughly 10 minutes.
15
WILD SALMON WITH ASPARAGUS
1 Serving
• 4 oz. wild salmon • Preheat oven to 350F.
• 1 cup asparagus • Wash and chop asparagus.
• ½ tbsp. coconut oil • In a baking dish, arrange salmon
• Salt and pepper to taste and asparagus, and drizzle
coconut oil evenly on top. Add salt
and pepper to taste.
• Bake until salmon is done,
depending on thickness, from 20-
30 minutes.
• Serve!
KALE APPLE SALAD

1 Serving
• 2 cups kale, de-stemmed • Place kale into large salad bowl
and chopped and toss with lemon juice and
• 13 almonds, chopped olive oil. Massage kale and oil with
• 1 small carrot, peeled and your hands, until kale is wilted,
thinly sliced about 2-4 minutes.
• 1 small apple, thinly sliced • Add coconut oil to a sauté pan and
• ¼ red onion, thinly sliced add onions. Stir constantly on
• ½ tbsp. coconut oil for medium-low heat, until the onions
cooking are tender, about 5 minutes. Add
• ½ tbsp. extra virgin olive oil carrot and apple. Stir and allow to
for dressing cook until soft, about 10-12
• Juice of 1 lemon for dressing minutes. Season with salt and
• Salt and pepper to taste pepper to taste, and top with
chopped almonds.
• Add cooked apple mixture to kale.
Toss all ingredients together and
serve.
16
HALIBUT & VEGGIES
1 Serving
• 4 oz. white halibut • Preheat oven to 350F.
• 1 garlic clove • Chop garlic and bell pepper and
• 1 green bell pepper arrange veggies with halibut in a
• 3-4 tbsp. veggie stock or baking dish.
water • Top with spices and lemon juice.
• 1 tsp. cumin • Bake for 20-30 minutes, or until
• 1 tsp. ground coriander fish is thoroughly cooked.
• ½ lemon
ORANGE SHRIMP SALAD

2 Servings
• 2 tbsp. fresh lemon juice • In a bowl, whisk together lemon
• 1 tbsp. extra virgin olive oil juice, olive oil, salt, and pepper.
• 5 oz. wild caught shrimp, • Add shrimp, onions, and mint
cooked leaves, mixing together well until
• ½ onion, finely sliced fully combined.
• ¼ cup fresh mint leaves, • Add orange slices and shrimp,
chopped and de-stemmed mixing thoroughly. Divide mixed
• 4 cups orange slices, halved greens between serving plates,
• 4 cups organic greens of top with shrimp mixture, and
your choice (try spinach, enjoy!
arugula, red leaf lettuce, or a
mix)
17
STIR-FRIED STEAK & VEGGIES
1 Serving
• 4 oz. grass-fed flank steak, • Add coconut oil to sauté pan and
cut into chunks turn to medium-high heat. Once
• ¼ onion, chopped hot, add all chopped veggies and
• 1 garlic clove, chopped cook for about 10 minutes, stirring
• 1 cup asparagus, de- occasionally.
stemmed and halved • Add steak and stir constantly with
• ½ cup crimini mushrooms, veggies, until steak is tender and
halved cooked through.
• ½ tbsp. coconut oil • Add turmeric, salt, and pepper
• 1 tsp. turmeric and serve.
GREEN PEAR SALAD

1 Serving
• 1 cup romaine • Whisk together vinegar, salt, and
• 1 cup of arugula pepper to prepare dressing.
• 1 pear, cut into chunks • Combine salad ingredients in
• ½ cups slivered almonds large bowl and serve immediately.
• ¼ cup diced yellow onion
• 1 thinly sliced Serrano
pepper
Dressing
• Vinegar of your choice
(balsamic, red wine, rice
wine, or apple cider)
18
LETTUCE WRAP
1 Serving
• 3 large pieces of romaine • On each piece of lettuce, arrange
lettuce turkey, avocado, tomato and top
• 4 slices turkey (or other with salt and pepper, if desired.
nitrate-free deli meat) • Roll together like a burrito, and
• ½ avocado enjoy!
• ½ cup black beans
• 1 sliced tomato
• Pinch of salt
TURMERIC CHICKEN & VEGGIES

1 Serving
• 4 oz. skinless chicken breast, • In large sauté pan, add enough
chopped water to cover pan with about a
• 1 carrot, diced half-inch of liquid.
• 1 bell pepper, diced • Add all ingredients and bring
• ½ cup fresh peas water to a boil.
• 1 cup green beans, de- • Lower temperature to a simmer
stemmed and halved and cover, allowing to cook until
• Salt and pepper to taste chicken is thoroughly cooked (no
pink showing) and veggies are
tender.
• Add more salt and pepper if
needed, and serve. Try adding
other spices if desired, such as a
pinch of turmeric.
19
SIMPLE DINNER SALAD
1 Serving
• 1 cup kale • Combine all salad ingredients, top
• 1 cup arugula with lemon juice, salt, and pepper,
• 1 cup swiss chard and toss together.
• 2 cups red radish
• 1 cup celery
• 1 tomato
• ½ can salmon or tuna
• Juice of 1 lemon
CUCUMBER CHICKEN SALAD

1 Serving
• 1 grapefruit, chopped • Combine all ingredients in a large
• 1 large cucumber, washed salad bowl.
and chopped into small • Drizzle with lemon juice (add
pieces some zest if you like), a pinch of
• Juice of 1 fresh lemons salt, and toss everything together
• ½ cup cilantro, chopped evenly.
• 4 oz. boneless, skinless • Add chicken and serve.
chicken breast, cooked and
cubed
• Salt to taste
20
WHITE BEAN SANDWICH (OPEN)
1 Serving
• ½ can white beans, drained • Using the back of a fork, mash
and rinsed with fresh water together white beans with olive
• 1 tbsp. olive oil oil, salt, and pepper until well
• ¾ tsp. sea salt combined.
• ½ tsp. black pepper • Lay bread slice flat and spread
• 1 slice of multi-grain or bean mixture on top.
gluten-free bread • Top bean mixture with onion,
• ¼ onion, sliced carrots, sprouts, and avocado. Get
• ½ carrot, thinly sliced creative here too, adding any
• ½ avocado, thinly sliced other veggies or toppings you
have around or sound good to
you.
• Remember, you can always this
sandwich into a lettuce wrap
instead.
SALMON SUSHI & SIDE SALAD

1 Serving
• 1 toasted nori seaweed • Place nori sheet on cutting board,
sheet layer avocado, salmon, cucumber,
• ½ avocado, mashed or sliced and onion, and top with lemon, if
• 3 oz. smoked salmon (lox) desired.
• 2-4 slices cucumber • Wrap it up and enjoy. Great lunch
• 1 green onion finely or snack option.
chopped
• 1 thin slice lemon (optional)
Salad
• 2 cups greens of your choice
• 1 tomato, chopped
• 1 tbsp. raw nuts and/or
seeds of your choice
• 1 tbsp. olive oil
• 1 tbsp. balsamic vinegar
21
TURKEY BURGER WRAP & BROCCOLI
2 Servings
• 8 oz. ground turkey • In mixing bowl, combine turkey
• 1-2 cloves garlic, minced with all other ingredients (using
• ½ tbsp. ground flax seeds your hands). Allow to marinate for
• 1 tsp. cayenne pepper at least 40 minutes in the fridge.
(optional if you like spice) • Form patties into desired size and
• ¼ cup onions, finely diced cook for about 5-6 minutes on
• ¼ cup fresh basil leaves, each side, or until done.
finely chopped • Heat coconut oil in sauté pan over
• Salt and pepper to taste medium heat. Add broccoli,
• Romaine lettuce for cooking until desired level of
wrapping done-ness. Add salt and pepper to
• 1 cup broccoli taste.
• 1 tbsp. coconut oil • Serve with mustard or hot sauce.
• ½ avocado, sliced Use kale, swiss chard, or collard
• Salt and pepper to taste greens as the wrap instead of
lettuce, if desired.
• Enjoy with sliced avocado.
MINI EGGPLANT PIZZA

1 Serving
• 1 large eggplant, cut into • Preheat oven to 400F.
thick slices • Brush both sides of eggplant slices
• 3 tbsp. olive oil, divided with olive oil, salt, and pepper, and
• ½ cup cremini mushrooms, lay out on a baking sheet. Bake
thinly sliced eggplant until soft, about 7
• Pinch of salt minutes.
• Pinch of pepper • Once eggplant is nearly cooked,
• ¼ cup organic, pure tomato remove it and spread each slice
sauce (store-bought or with tomato sauce, a bit of cheese,
homemade) and sliced mushrooms.
• ½ cup organic mozzarella • Bake until cheese is melted, just a
cheese (or raw cheese of few minutes. Serve with greens on
your choice) the side and use the remaining
• 6 cups mixed greens tablespoon of olive oil with
• 2 tbsp. balsamic vinegar balsamic vinegar for dressing.
22
CHEF SALAD
2 Servings
• 4 hardboiled eggs, cut in half • After hard-boiled eggs have
• 4 cups romaine lettuce cooled, remove shells.
• 10 ozs. boneless, skinless • Chop and wash vegetables as
chicken breast indicated above. Divide lettuce
• ½ cup cherry tomatoes, cutin between two plates, top with
half vegetables, egg, avocado, chicken,
• 4 medium green onions, and top with bacon crumbles.
thinly sliced • Use olive oil and balsamic vinegar
• 2 medium celery stalks, as a dressing with a bit of salt and
finely chopped pepper to taste.
• 1 medium avocado, cut into
small pieces
• 2 tbsp. olive oil and balsamic
vinegar as dressing
SIMPLE BEEF TACOS

2 Servings
• 4 small corn tortillas • Heat olive oil in a sauté pan over
• 8 oz. grass-fed ground beef medium heat. Add half of the
• 1 tomato, chopped onion and garlic. Stir constantly
• 2 cups lettuce, shredded for about 5 minutes, then add
• ½ avocado, sliced ground beef.
• 1 red onion, diced • Continue stirring, adding cayenne,
• 2 garlic cloves, diced cumin, and salt. Cook until beef is
• 1 tsp. cumin done.
• 1 tsp. cayenne • Heat corn tortillas.
• Salt to taste • On top of a tortilla, arrange beef,
• Hot sauce (optional) tomato, avocado, lettuce, and
• 1 tbsp. olive oil for cooking onion on serving plates. Top with
hot sauce if desired, or try
chopped cilantro, which is
excellent for detox support.
23
KALE SALAD & WILD TUNA
2 Servings
• ¼ cup gluten-free tamari • In a bowl, whisk together tamari
sauce sauce and lemon juice, slowly
• Juice from 1 lemon adding olive oil (or use blender).
• 1 tbsp. extra virgin olive oil • Add sliced onions and let
• ½ red onion, thinly sliced marinate, while preparing the rest
• 2 tbsp. pumpkin seeds of the salad.
• 2 tbsp. sesame seeds • Add seeds raw or roasted. Roast in
• 1 small head fresh kale, cut cast iron skillet over medium heat,
into thin strips stirring constantly until they are
• 2 oz. crumbled goat cheese slightly toasted and fragrant.
• 1 (or 1½) cans wild tuna Allow them to cool.
packed in water (or salmon, • Pour dressing/onion mixture over
if preferred) kale in a big salad bowl, and
massage until kale is soft.
• Add tuna, goat cheese, and seeds,
mix together and serve.
COCONUT CHICKEN
2 Servings
• 8 oz. boneless, skinless • Heat coconut oil in pan over
chicken breasts medium-high heat.
• 1 bell pepper, diced • Add onions and garlic, stirring
• 1 cup swiss chard, stems constantly for 3-4 minutes, or until
removed and chopped onions are soft.
• 1 cup cremini mushrooms, • Add mushrooms, pepper, and
sliced chicken. Cook until chicken is done
• ¼ red onion, chopped (no pink showing) and vegetables
• 2 garlic cloves, minced are tender.
• 6 oz. light canned coconut • Add vinegar and coconut milk, set
milk aside ¼ cup coconut milk.
• 1 tbsp. coconut oil • Mix remainder of coconut milk in
• 1 tbsp. raw apple cider a jar with tapioca starch and shake
vinegar until combined. Add to sauté pan.
• ½ tbsp. tapioca starch • Add chopped kale and bring
• Salt and pepper to taste everything to a boil for about 5
minutes and serve hot.
24
CHICKEN FAJITAS
4 Servings
• 16 oz. boneless, skinless • Combine chicken, bell peppers,
chicken breast, cut into onions, spices, garlic, and lemon
strips juice in a bowl.
• 1 bell pepper • Heat oil in sauté pan over medium
• 1 onion, finely sliced heat, adding chicken strips and
• 1 tbsp. each cumin, veggie mixture. Cook until onions
coriander, oregano, and chili and peppers are tender. Put
powder everything into a serving bowl.
• 2 garlic cloves, minced • Heat and plate tortillas OR leaves,
• Juice of 2 fresh lemons placing the chicken mixture on
• 2 tbsp. olive or coconut oil top. Serve with toppings.
• 8 corn tortillas (replace with
romaine or butter lettuce, if
preferred)
Toppings
• 1 cup chopped tomatoes
• 3 oz. grated cheddar cheese
(raw, if possible)
CHICKEN CLUB WRAP

1 Serving
• 2 large lettuce leaves • Lay out lettuce leaves and arrange
• 4 oz. cooked and shredded fixings in the middle. Spread the
chicken Greek yogurt evenly on the
• ½ bell pepper, sliced bottom first, roll up and enjoy!
• ½ tomato, sliced
• ¼ avocado
• 1 tbsp. plain Greek yogurt
25
STEAK ENCHILADAS
4 Servings
• 2 cups steak, cooked and cut into • Preheat oven to 350F.
thin strips (sub chicken here if • Prepare sauce by heating oil in a skillet,
desired) then adding all dry ingredients. Stir for a
• ½ cup organic, shredded cheese moment and then slowly add water and
(raw, if possible, cheddar works tomato sauce, whisking or stirring
nicely) continuously. Once sauce thickens,
• ¼ cup unsweetened coconut or remove from heat and set aside.
almond milk • Heat steak in about 1 cup of the sauce in
• ½ onion, finely chopped a pot, allowing to simmer.
• 3 egg whites
• In a bowl, combine milk of choice with
egg whites and beat well. In small
Sauce
greased skillet, heat and add enough egg
• 1 x 8oz. can tomato sauce
mixture to coat pan. Wait until the “crepe”
• 2 cups water
is cooked through, remove, and continue
• 2 tbsp. coconut or olive oil
until your egg/milk combination is used
• 1 tsp. almond or coconut flour
up.
(sub cornstarch if necessary)
• In a baking dish, lay out each crepe one
• Pinch of cumin, garlic, and chili
by one, rolling up with a bit of sauce,
powder
steak, onion, and cheese. Arrange side by
• Pinch of raw cacao powder
side in baking dish. Sprinkle with any
(optional)
extra cheese and remaining sauce.
• Cook in oven for about 15 minutes.
5 MINUTE BREAKFAST FOR DINNER

1 Serving
• 2 eggs • Heat coconut oil in pan and add
• 2 cups frozen or fresh veggies. Cook until soft, or to
veggies, mixed (your choice) desired consistency (a big longer if
• 1 tbsp. coconut oil they are frozen).
• ¼ avocado, sliced • Add eggs and mix together,
• Salt and pepper to taste cooking until eggs are done.
• Serve with avocado slices.
26
PALEO CHICKEN WINGS
2 Servings
• 8-10 oz. chicken wings • Preheat oven to 350F.
• 2 tsp. chicken spice mix (salt, • Lay chicken wings into baking pan
pepper, basil, rosemary, and sprinkle evenly on both sides
garlic powder, and paprika) with seasoning mix.
• 4 cups mixed greens • Bake for about 30 minutes or until
• 1 large tomato, chopped done.
• 1 tbsp. olive oil • Serve alongside greens with
• 2 tbsp. balsamic or apple chopped tomato, olive oil, and
cider vinegar vinegar on top.
BROILED SALMON & VEGGIES

2 Servings
• 8oz. wild salmon filet • Heat oven to 350F.
• 1 tbsp. coconut oil • In a greased, glass baking dish, lay
• 1 onion, chopped out salmon and sprinkle with salt
• 2 large carrots, chopped (or and pepper. Place in oven and
sub 20 baby carrots) cook until salmon is done,
• Salt and pepper anywhere from 15-30 minutes
• Pinch of ginger powder (depending on thickness). Remove
when done.
• While salmon is baking, heat
coconut oil in skillet and add
onions, carrots, ginger powder,
and a bit of salt and pepper.
• Cook until veggies are soft and
serve with salmon. Add in other
veggies too, if you’d like!
27
GROUND BEEF & PEPPERS
2 Servings
• 8 oz. ground beef (grass-fed • Heat coconut oil in skillet and add
if possible) onion and garlic. Stir frequently
• 1 large onion, chopped for a few minutes, or until onion is
• 3 garlic cloves, finely soft.
chopped or minced • Add in ground beef. Stir
• 1 green bell pepper occasionally until beef is cooked
• 1 red bell pepper through, then add salt and pepper
• 1 yellow bell pepper to taste.
• Salt and pepper to taste • Chop all bell peppers into strips.
• Simply serve beef alongside
chopped bell peppers, sprinkled
with a bit of salt and pepper.
SLOW COOKER CHICKEN VERDE

4 Servings
• 1lb. boneless, skinless • Place chicken breast and salsa in
chicken breast the slow cooker and cook on low
• 1 jar or can (16oz.) of salsa for 5-6 hours. When done, shred
verde (natural or organic) with a fork.
• 1 head lettuce, chopped • Remove chicken with some of the
• 1 tomato, chopped remaining salsa and plate. Serve
• 1 carrot, shredded alongside your side salad
• 1 tbsp. olive oil ingredients, topped with oil and
• 1 tbsp. balsamic vinegar vinegar.
28
SIMPLE THAI CURRY
2 Servings
• 8oz. meat of choice (chicken, • Use a slow cooker if you have one,
turkey, beef, pork, or lamb) or a big pot also works.
• 2 cups whole or light • Place all ingredients in pot or slow
coconut milk cooker, cooking for about 5 hours
• 3-4 tbsp. green or red curry or until chicken is fork tender.
paste • Remove and serve.
• 2 cups veggies of your
choice, chopped (carrots,
sweet potatoes, zucchini,
and broccoli work well)
HEART HEALTHY SALAD

1 Serving
• 3 cups mixed greens • Combine all ingredients and
(arugula, spinach, lettuce, enjoy!
etc.)
• 1 bell pepper, diced
• 1 cup broccoli, chopped
• 1 tomato, diced
• ½ cucumber, sliced
• 1 grated carrot
• ¼ grated beet
• 2 hard-boiled eggs, chopped
• 1 tbsp. almonds or walnuts
• 1 tbsp. olive or flax oil,
balsamic vinegar, and salt
and pepper for dressing
29
1. Cottage Cheese with Berries
½ cup cottage cheese
1 cup raspberries
2. Wild Salmon with Celery

½ can wild salmon
1 cup chopped celery
3. Hard Boiled Eggs and Blueberries

1 hard-boiled egg sprinkled with sea salt
1 cup blueberries
4. Almond Butter with Toast and Fruit

1 tbsp almond butter
1 piece gluten-free or sourdough bread slice (toasted or not)
1 piece seasonal fruit
• Spread almond butter on bread and eat with fruit alongside.
5. Greek Yogurt Parfait

1 cup plain, Greek yogurt
1 oz. walnuts
½ cup berries of your choice
1 tsp honey or maple syrup
• Combine everything in a bowl (layer the ingredients if you have a tall parfait
glass) and enjoy.
30

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30 DAY MEAL PLAN

2 WEEK SHOPPING LIST

Fruits & Veggies 5

Down The Aisles 5

Day 1 Day 2 Day 3 Day 4 Day 5

30 Day Meal Plan

Day 6 Day 7 Day 8 Day 9 Day 10

Breakfast Broccoli Almond Broccoli Detox Kale Carrot

Day 11 Day 12 Day 13 Day 14 Day 15

30 Day Meal Plan

Day 16 Day 17 Day 18 Day 19 Day 20

Breakfast Broccoli Broccoli Almond Cottage Cheese Detox

Day 21 Day 22 Day 23 Day 24 Day 25

Breakfast Simple Frittata Cottage Cheese Green Anti- Egg McMuffins

30 Day Meal Plan

Day 26 Day 27 Day 28 Day 29 Day 30

Meat/Protein Fruits & Veggies Down The Aisles

BROCCOLI BREAKFAST FRITTATA

COTTAGE CHEESE & FRUIT

GREEK YOGHURT WITH BERRIES

KALE CARROT SCRAMBLE

GINGER CARROT SOUP

KALE APPLE SALAD

ORANGE SHRIMP SALAD

GREEN PEAR SALAD

TURMERIC CHICKEN & VEGGIES

CUCUMBER CHICKEN SALAD

SALMON SUSHI & SIDE SALAD

MINI EGGPLANT PIZZA

SIMPLE BEEF TACOS

CHICKEN CLUB WRAP

5 MINUTE BREAKFAST FOR DINNER

BROILED SALMON & VEGGIES

SLOW COOKER CHICKEN VERDE

HEART HEALTHY SALAD

2. Wild Salmon with Celery

3. Hard Boiled Eggs and Blueberries

4. Almond Butter with Toast and Fruit

• Spread almond butter on bread and eat with fruit alongside.

5. Greek Yogurt Parfait

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