Products

3 oz shrimp

1 packed cup spinach

¼ cup sauerkraut

2 tbsp turmeric dressing

Shrimp salad:

8

27

22

17

carbs, g

proteins, g

fats, g

fiber, g

1/4 avocado

Lunch

285

calories

Products

1/4 cup avocado oil mayonnaise

2 tbsp turmeric

Turmeric Dressing (Make ahead of time)

2 tbsp MCT oil

1 tbsp Dijon mustard

Himalayan pink sea salt and pepper to taste

2 cloves garlic

1/4 cup extra virgin olive oil

2 tbsp fresh lemon juice

Snack of choice (100-250 calories)

Products

1 steamed artichoke with 2 tbsp avocado oil mayonnaise dip and one grass-fed

14

25

37

484

carbs, g

proteins, g

fats, g

Dinner

lean beef patty (4 oz)

Products

1 cup unsweetened coconut milk

1 cup packed spinach

1 tbsp flax seeds

½ cup frozen berries

Berry Smoothie:

29

23

11

306

carbs, g

proteins, g

fats, g

1 tbsp chia seeds

1 scoop plant-based protein (optional)

Snack of choice (100-250 calories)

Lunch

Products

1 pound ground turkey

1 large organic egg, beaten

½ teaspoon fennel seeds, minced or crushed

Spiced turkey and zucchini meatballs.

7

27

24

375

carbs, g

proteins, g

fats, g

1 small zucchini, grated

Instructions

Preheat the oven to 400° F.

1.

In a large bowl, combine all of the ingredients except the avocado oil and basil. Mix well. Using wet hands, form the mixture into 12 balls.

2.

Tip: Depending on the size of your sauté pan, you may need to cook the meatballs in batches. Overcrowding the pan will keep the meatballs from browning well.

½ teaspoon dried sage

1 teaspoon dried oregano

2 tablespoons shallots, minced

Using a large oven-safe sauté pan or cast iron skillet, heat the avocado oil over medium-high heat.

2 tablespoons avocado oil

¾ teaspoon sea salt

Place the meatballs in the hot pan, leaving space between them. Use a large spoon to turn the meatballs gently and cook until brown (about 30 seconds per side).

4.

Once meatballs are thoroughly browned, remove the sauté pan from the stovetop and place in the preheated oven. Bake until the meatballs feel firm to the touch (about 8 to 10 minutes).

5.

3.

1 garlic clove, minced

Fresh basil or chives, chopped (for garnish)

½ teaspoon pepper or ¼ teaspoon crushed red pepper flakes

Garnish with basil and serve.

6.

Serving size: 4 meatballs and 1 cup steamed zucchini noodles. Top with 2 tbsp dairy-free pesto.

Dairy-free Pesto

2 cups packed fresh basil (large stems removed)

2 Tbsp lemon juice.

2-3 Tbsp extra virgin olive oil

3 Tbsp pine nuts or walnuts

3-6 Tbsp water (plus more as needed)

3-4 Tbsp nutritional yeast (optional).

3 large cloves garlic (peeled)

1/4 tsp sea salt (plus more to taste)

Products

Combine 1 carton of bone broth with 2-3 cups of your favorite veggies and 8 oz of shredded chicken and cook on low on stovetop for about 45 min. Add your favorite seasoning.
1 bowl is a good serving size here.
*Make your own bone broth or buy it at the store. Look for low sodium. *

Bone broth soup with shredded chicken and mixed vegetables

26

39

6

335

carbs, g

proteins, g

fats, g

Lunch

Snack of choice (100-250 calories)

1 cup baked spaghetti squash with 2 tbsp pesto and 1 chicken sausage.

12

14

21

296

carbs, g

proteins, g

fats, g

Dinner

*You can buy pre-spiralized zucchini noodles*

11

30

5

280

carbs, g

proteins, g

fats, g

Lunch

Snack of choice (100-250 calories)

3 oz grilled salmon seasoned with garlic and parsley, topped with 2 tbsp crushed macadamia nuts with ½ cup steamed broccoli. Add 1 tsp coconut oil to broccoli for flavor.

8

22

28

318

carbs, g

proteins, g

fats, g

Dinner

Products

1/2 avocado small

1 cup crushed ice (or more for a thicker smoothie)

Avocado Anti-Inflammatory Smoothie

11

11

16

270

carbs, g

proteins, g

fats, g

1 tsp fresh grated ginger (about 1/2 inch piece)

3/4 cup unsweetened coconut milk

1 scoop plant-based protein (optional)

1/2 tsp turmeric

1/4 cup unsweetened almond milk

1 tsp lemon or lime juice

stevia to taste

Snack of choice (100-250 calories)

Sautee ½ cup mushrooms, ½ cup halved brussel sprouts, and 2 tbsp chopped onions in 1 tbsp coconut oil. Put this over a bed of cauliflower rice (½ cup) with your choice of 3 oz protein: fish, chicken breast, grass-fed beef, ground turkey, etc. Dress with 2 tbsp turmeric dressing or avocado sauce.
*Nutrition facts calculated with chicken and turmeric dressing*

Bone broth soup with shredded chicken and mixed vegetables

17

25

33

436

carbs, g

proteins, g

fats, g

Dinner

Products

2 Tablespoons coconut oil

1 scoop plant-based protein

1 tsp ginger (ground)

Ginger Turmeric Carrot Soup

27

4

16

246

carbs, g

proteins, g

fats, g

2 to 3 small green onions, white and light green parts only, cleaned and chopped

Instructions

Melt coconut oil in a medium saucepan over medium heat. Sautee the green onions, garlic, minced ginger, and pepper flakes for 1 to 2 minutes or just until glossy. Add carrots, salt, cinnamon and turmeric and cook another 1-2 minutes, stirring occasionally. Add water and bring to a boil. Reduce heat, and simmer until carrots are very soft, 20-25 minutes.
Puree soup in batches in a high speed blender. If serving cold, chill soup for at least 3-4 hours or overnight. Divide soup between 4 to 6 bowls and place a spoonful of yogurt or drizzle of coconut milk in center of each and finish with chopped parsley and a pinch of additional salt and freshly ground pepper if desired.

1 tsp baking powder

1 tbsp chia seeds

1 tsp baking soda

1/2 tbsp turmeric (ground)

1 or 2 cloves of garlic, minced

1/2 tsp Himalayan pink sea salt

2 tsp cinnamon (ground)

1-inch piece of ginger, peeled and grated

Snack of choice (50-100 calories)

Serving size: one bowl.

10 piece sashimi and a side salad.

Sushi night

18

47

8

341

carbs, g

proteins, g

fats, g

Dinner

Choose a 100-200 calorie dessert tonight

Products

1 medium to large butternut squash (peeled & chopped into cubes)

1 tsp sea salt

Vegan Mac & cheese

25

31

12

376

carbs, g

proteins, g

fats, g

Instructions

Boil butternut squash and onion in water together until soft

1.

At the same time, steam zucchini noodles.

2.

1 tbsp nutritional yeast

1 tsp dijon mustard

Once squash and onion are soft enough to spear with a fork, add them to your blender or food processor with the rest of the ingredients, and blend until smooth

1/2 tsp turmeric

1/4 tsp minced garlic

Pour sauce over the pasta and stir thoroughly

5.

3.

1/3 cup raw cashews (pre-soaked in hot water for 30 min)

Serve warm with some goat cheese crumbles (not vegan) or a dollop of pesto

6.

1/4 cup unsweetened almond milk

Snack of choice (100-250 calories)

Put sauce over zucchini noodles or spaghetti squash instead of pasta

Lunch

1 grass-fed beef patty with ¼ avocado, 1 poached egg, on a bed of lettuce/greens. *This is easy to order at a restaurant!*

Burger without the bun

2

29

29

380

carbs, g

proteins, g

fats, g

Dinner

Snack ideas:

¼ cup raw, unsalted nuts

Fruit with almond butter

½ cup yogurt

Hard-boiled eggs

½ cup olives

Veggie sticks with cauliflower hummus

Desert ideas:

1 cup raw berries

Dark chocolate (70% or higher)

1 cup frozen berries, blended with ¼ cup unsweetened almond milk and drizzled with honey.

Products

1 avocado, ripe and pitted

2 T fresh lemon juice (1/2 lemon)

Sea salt and pepper, to taste

Avocado cream (make in the blender)

15

3

35

365

carbs, g

proteins, g

fats, g

1 small garlic clove, peeled

1 T olive oil

*Nutrition facts in the whole batch:*

Products

4 cups cauliflower florets, steamed.

2 tablespoons tahini (sesame paste), raw or roasted.

Pinch of ground cumin.

Cauliflower “hummus” (make in the blender)

13

19

102

1031

carbs, g

proteins, g

fats, g

1/4 cup + 1 tablespoon extra-virgin olive oil.

Grated zest and juice of 1 lemon (reserve zest for garnish)

*Nutrition facts in the whole batch:*

Sea salt and black pepper to taste.