Below is a brief layout of how you should structure most of your meals.

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The Metabolic Diet

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This is your base diet structure we call The Metabolic Diet. This diet will be expanded upon based on your specific test results and specific needs. The Metabolic Diet is intended to be anti-inflammatory, alkaline (non acidic), and used for nurturing most hormone and metabolic disorders. Please follow the below instructions as closely as you can.

Below is a brief layout of how you should structure most of your meals.

Breakfast

-6 oz of a protein source -1 serving of fruit

*Examples: 1/2 cup berries or 1 medium apple or orange Lunch

-6 oz of a protein source -1 serving of fruit -1 to 2 cups veggies Dinner

-6 oz of a protein source -1 to 2 cups veggies Snacks (1-2 per day)

-A normal handful of nuts/seeds OR 1 fruit OR 2 hard boiled eggs OR a meal replacement (see Substitution Guide on page 4 for meal replacement options)

Water

-Be sure to consume at least 1/2 gallon to 1 gallon of water daily. This is equivalent to 64oz to 128oz OR 3-6 filled blender bottles (20 oz bottles).

Easy Measuring Tips

-4 oz of protein is roughly the size of the palm of your hand

-1/2 a cup is roughly a cupped hand

-1 cup is roughly the size of your fist

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Below is a completed meal plan for the Metabolic Diet. Follow the below meal plan or use the base diet structure from page 2 to construct your meal plans on your own.

Sample Menu Plan

Meal plan for the week - Recipes for the RED items can be found below

Breakfast Snack 1 Lunch Snack 2 Dinner

Monday

- Scrambled

Veggies - 1/2 cup fresh cut strawberries

- 1/4 cup Grain

Free Granola - Simple Salad - 1/2 cup

blueberries

- 20 almonds -Beef & Broccoli

Tuesday

- Protein Shake - 1 medium sized

apple

- 2 hard boiled eggs - Taco Salad - Buffalo Sauce - 1/2 cup rasberries

- 20 almonds - Spiced Chicken - Roasted

Broccoli

Wednesday

- Eggs - 1/2 cup

blackberries

- 1/4 cup Grain

Free Granola - Grilled Chicken Salad - 1 medium sized orange

- 1/4 cup cashews - 6 oz salmon, cooked in 1 tbs

coconut oil - Grilled Asparagus - 1/2 cup pineapple

Thursday

- Omelet Muffins - 1 medium sized

orange

- 1/4 cup Grain

Free Granola - Simple Salad - 1/2 cup fresh cut

strawberries

- 20 almonds -Steak Fajitas

Friday

- Protein Shake - Blended with 1/2

cup strawberries - Blended with 2

tbsp peanut butter

- 2 hard boiled eggs - Pear & Walnut Salad with 6 oz grilled chicken

-1/4 cup cashews - Tacos - Guacamole

Saturday

- Omelet - 1/2 cup

blueberries

- 1/4 cup Grain

Free Granola - Asian Steak Salad - 1/2 cup pineapple

- 20 almonds - Chicken

Skewers - Mashed

Cauliflower

Sunday

- Beef, Bacon &

Eggs - 1/2 cup

raspberries

- 1/4 cup Grain

Free Granola - Artichoke &

Avocado Salad with 6 oz grilled

chicken - 1/2 cup

strawberries

- 1/4 cup cashews - Turkey Burgers - Sweet Potato

Fries

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Substitution Rules:

*If you are looking to modify the meal plan above for taste/convenience purposes please use the below substitution rules.

*Red colored text are recipes that can be found at the end of this document.

1. Substitute within the same food category. You want to substitute foods in the same categories listed in the Substitution Guide below. This type of substitution is useful when modifying a recipe. (ie: a protein for a protein, a fruit for a fruit, a vegetable for a vegetable, etc).

2. Substitute equivalent quantities (ie: 6 ounces of chicken for 6 ounces of turkey, 1/2 cup of blueberries for 1/2 cup of strawberries, 1 medium apple for 1 medium orange, 1/4 cup cashews for 1/4 cup

almonds).

3. Fall back on the base diet structure when necessary. If you are following the meal plan above and do not have time to make the scheduled recipe that particular day use the base diet structure from page 2 to construct your own meal (ex: If on Tuesday you do not have time to make a “Taco Salad” for lunch eat 6 oz protein, 1 to 2 cups veggies, and 1/2 cup berries OR medium sized fruit.

4. Snack substitutions. If you do not like nuts/seeds or “Grain Free Granola” use the Substitution Guide below for “Snack Replacements”.

5. Recipe swapping. If you would like to switch meals feel free to use some of the attached recipes as healthy options that also provide variety in your diet. (ie: If you would like to make “Tacos” on Saturday for dinner feel free to swap “Tacos” for “Chicken Skewers & Mashed Cauliflower”.

6. Water. In additional to the recommended 1/2 to 1 gallon water daily you may also consume the liquids listed in the Substitution Guide.

7. Fast breakfast options. The best fast breakfast options are the “Protein Shake” OR “Omelet Muffins” OR 2 hard boiled eggs. All options should be paired with 1/2 cup berries OR a medium sized fruit.

Substitution Guide:

Snack Replacements (quick and easy substitutions for snacks): Ultimate Protein, PaleoMeal, Quest Bars, Hard Boiled Eggs.

-Ultimate Protein is a low carb, higher protein, whey protein shake. It can be purchased directly in our office or

click here to purchase it from our online store!

*It is best used post workout/exercise.

-PaleoMeal is a low carb, higher protein, higher fiber, whey protein shake. It can be purchased directly in our office or

click here to purchase it from our online store!

*It is great for controlling hunger.

-Quest Bars are low carb, high protein, delicious tasting protein bar. They can be purchased directly in our office or

click here to purchase them from our online store!

*They are great for people with a sweet tooth or are slightly better for hunger control then the whey protein options.

Many flavors available!

-2 Hard Boiled Eggs is a protein dense, low carb option!

*Prepping a dozen eggs in the beginning of the week is a good idea of a quick grab snack option!

Spices (great for flavoring foods): all herbs, spices (ie: Mrs. Dash). Avoid spices/condiments that are high in sugar such as

ketchup, BBQ sauce, and ranch dressing.

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Substitution Foods

Alcohol (in moderation, in order of preference): straight alcohols or mixed with water (tequila, vodka, non flavored rum, whiskey, bourbon), white wines (less allergenic), red wine (healthier long term).

Proteins Starch Fruits Veggies Liquids Oils/Fats Other/

Sweeteners Chicken Sweet

Potato

Cherries Asparagus Water Avocado PaleoMeal

Turkey Squash Grapefruit Bean Sprouts Sparkling Water Olive Oil Quest Bars

Ground Turkey Prunes Broccoli Green/Black Tea Coconut Oil Ultimate Protein

All Types of Fish Apricots Brussel

Sprouts

Stevia Sweetened Avocado Oil Dynamic Greens

Steak Apples Cauliflower Xylitol Sweetened Sunflower Oil Stevia

Hamburger Peaches Celery Erythritol

Sweetened

Nuts/Seeds Xylitol

Shrimp Pears Cucumber Coffee (2 cups max) Italian Dressing Erythritol

Scallops Plums Eggplant Balsamic

Dressing

Eggs Starwberries Leeks Peanut Butter

Whey Protein Powder

Oranges Mushrooms Almond Butter

Blueberries Onion Cashew Butter

Blackberries Pea Pods Sesame Butter

Rasberries Peppers Radishes Sugar Snap

Peppers Peas

Radishes Sugar Snap

Tomato Peas

Zucchini

Cabbage

Green Salad

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A few important tips:

1) Carbohydrates - When looking at quality of fruits it is best to choose fruits that are lower in sugar, and high in fiber. This has to do with how your body will process the carbohydrates. Higher carbs without fiber result in an insulin spike. Insulin spikes decrease overall fat burning activity and are therefore, less desirable for weight loss and overall health.

2) Proteins - When choosing foods rich in protein, generally speaking it is best to pick lean meats. Leaner cuts of meat allow you to have the benefit of muscle building protein, without the extra calories in the form of fat. While fat is important to include in your diet, keeping fat levels controlled tends to make it easier to keep your overall calorie intake reasonable. If you are having difficulty choosing protein rich foods consider using a whey protein shake to supplement your protein levels. We recommend Ultimate Protein which can be purchased here on our online store or directly purchased in our office. It’s a fast, portable and easy way to get your protein. *If you are a vegetarian beans and nuts/seeds are good choices.

3) Organic - Yes organic food choices, free range chicken, and grass fed beef are better. There are many reasons why, but ultimately choosing these food choices when you can is preferred.

4) Liquids - When choosing liquids we suggest you stick to water, and/or green tea, and black coffee if you are a coffee drinker. Water is best. Avoid drinking sugar and carbohydrates in your liquids as it is generally more fulfilling to get your carbohydrates from food. Artificial sweeteners are best to avoid completely as they have absolutely no health benefit, and potential harm. If you need to have something sweet look for things sweetened with Stevia as this is a safer more natural alternative.

5) Grains - Avoiding grains and/or keeping your grain intake low is preferred. If you want to incorporate some grains use grains you know that you are not allergic to. Common non-allergenic grain like foods include: rice, sweet potato, oatmeal, and quinoa. Incorporating any of the above into recipes tends to round out meals and make them more robust. But remember, it is best to avoid grains if possible.

6) Vegetables - Most all veggies are good choices. When choosing veggies go for variety and different colors

of the rainbow. The different colors have different types of beneficial phytonutrients that are great for

your overall health. If you are a person who does not consume an adequate amount of vegetables in a

day consider using a vegetable replacement such as Dynamic Greens which is can be purchased here on

our online store or directly purchased in our office. Dynamic Greens is not intended to replace your

veggie intake for the day, but supplement your intake to ensure you are getting proper nutrients from

veggies.

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Asian Steak Salad

Shopping List

Ingredients Have it Quantity Coconut Aminos

Fish Sauce Salt Pepper

Red Pepper Flakes Garlic

Ginger Sirloin Steak Shredded Cabbage Red Bell Pepper Radish Medium Carrots Grape Tomatoes Navel Orange Slivered Almonds Green Onion

Seasame Ginger Dressing

Recipe

Recipe serves Prepared for 2

Ingredient Amount Scaled amount

Steak Marinade

Coconut Aminos 2 tbsp

Fish Sauce 2 tbsp

Salt 1/2 tsp

Pepper 1/2 tsp

Red Pepper Flakes

To Taste ----

Garlic, Minced 1 ---- Ginger, Minced 1/2 tbsp

Ingredients

Sirloin Steak 10 oz

Shredded Cabbage 1 1/2 cup Red Bell Pepper,

Sliced Thinly

1/4 ----

Radish, Sliced Thinly 1 ---- Medium Carrot,

Shredded 1 ----

Grape Tomatoes, Halved

8 ----

Navel Orange,

Chopped 1/2 ----

Slivered Almonds 1/8 cup Green Onion,

Chopped

1/2 ----

Sesame Ginger

Dressing ----

Prep Time: 3 Hours Cook Time: 10 Minutes

Instructions

1. Whisk together marinade ingredients and pour over steak. Allow to marinate for 3 hours before cooking.

2. Preheat grill to a high heat.

3. Grill sirloin on high heat for approximately 4 minutes per side, flipping once.

4. While letting the steak rest, rinse and chop all vegetables, as well as the orange.

5. Toss chopped vegetables and orange in a medium sized mixing bowl.

6. Slice the steak thinly.

7. Plate salad, and top with thin sirloin strips. Add slivered almonds and green onion as garnish.

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Artichoke and Avocado Salad

Shopping List

Ingredients Have it Quantity

Avacado Spring Greens Artichoke Hearts Hearts of Palm Balsamic Vinaigrette

Recipe

Avacado 1 ----

Spring Greens 5 cup

Artichoke Hearts 1/2 cup

Hearts of Palm 2 ----

Balsamic Vinaigrette ----

Prep Time: 10 Minutes

Notes: Top this salad off with grilled chicken, steak, or fish for a wonderful complete meal!

Instructions

1. Cut avocado in half, remove pit and skin. Chop into 1/2 inch pieces.

2. Toss spring greens, artichoke hearts and hearts of palm in a bowl.

3. Add chopped avocado and gently toss a little more.

4. Drizzle with balsamic vinaigrette.

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Beef & Broccoli

Shopping List

Sesame Oil Garlic Cloves Minces Ginger Beef

Broccoli Florets Green Onion Coconut Aminos Salt

Pepper

Red Pepper Flakes

Recipe

Sesame Oil 2 tbsp

Minced Garlic Cloves 5 ----

Minced Ginger 2 tbsp

Cubed Beef 12 oz

Broccoli Florets 4 cup Thinly Sliced Green

Onion

1/4 cup

Coconut Aminos 1/4 cup

Salt 1 tsp

Pepper 1 tsp

Red Pepper Flakes 1 tsp Prep Time: 10 Minutes

Cook Time: 15 Minutes Serves: 2

Notes: This is a great healthier option of a classic Chinese dish!

Instructions

1. Heat sesame oil in a wok or skillet over high heat.

2. Add garlic and ginger to pan, sauté for 2 minutes.

3. Add cubed beef, stir frequently until the meat is browned on all sides.

4. Once the beef is cooked, add the broccoli and continue to sauté over a high heath.

5. Add the thinly sliced green onion, and an extra tbsp of oil if necessary.

6. Stir in coconut aminos, salt, pepper, and red pepper flakes.

7. Sauté for an additional 2-3 minutes until all the flavors have combined.

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Beef Bacon & Eggs

Shopping List

Beef Bacon Coconut Oil

Shredded Green Cabbage Salt & Pepper

Large Eggs Recipe

Beef Bacon 4 ----

Coconut Oil 2 tsp

Shredded Green

Cabbage 1/2 cup

Salt & Pepper to

Taste ----

Large Eggs 2 ----

Prep Time: 10 Minutes Cook Time: 15 Minutes Serves: 2

Notes: Oven times vary, so keep an eye on the bacon until it is cooked to your liking.

Instructions

1. Preheat oven to a broil at 500 degrees F, raise the oven rack to the top level.

2. Place bacon strips on a baking sheet and set aside.

3. Heat 1 tsp coconut oil in a frying pan over medium heat.

4. Sauté shredded green cabbage until soft and crispy.

Season with salt and pepper to taste. Set aside.

5. Heat 1 tsp coconut oil in a frying pan over medium heat.

6. Crack eggs into the frying pan and cook 2-3 minutes, flip once. Plate eggs with the cooked cabbage.

7. Place bacon in the oven and broil for 7 minutes, per

side. Flip once.

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Bison Burger

Shopping List

Bacon Ground Bison Salt

Pepper Garlic Powder Onion Powder Smoked Paprika Tomato Lettuce

Recipe

Bacon 8 ----

Ground Bison 1 lb

Salt 1 tsp

Pepper 1/2 tsp

Garlic Powder 1 tsp

Onion Powder 1 tsp

Smoked Paprika 1/8 tsp

Thick Tomato Slice 8 ----

Lettuce ----

Prep Time: 20 Minutes Cook Time: 8-10 Minutes Serves: 4

Notes: Tomatoes can be hard to grill so it is

recommended to place them on a grill plate or aluminum foil before grilling.

Instructions

1. Cook bacon until crispy in a skillet over medium heat.

2. Remove bacon from heat, set on a paper towel lined plate to cool.

3. Preheat grill to medium heat.

4. In a large bowl combine ground bison, salt, pepper, garlic powder, onion powder, and smoked paprika.

5. Form the ground meat mixture into 4 equal sized patties.

6. Grill the burgers for 4-5 minutes per side.

7. Remove from the grill and set aside.

8. Carefully place the tomato slices on the grill.

9. Grill tomatoes for 3 minutes per side.

10. Remove the tomatoes from the grill.

11. Top burgers with lettuce, tomato, bacon and serve.

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Breakfast Burrito

Shopping List

Ingredients Have it Quantity Ground Beef or Turkey

Eggs Coconut Oil Red Onion Cilantro Cumin Onion Powder Garlic Powder Paprkia Salt & Pepper Recipe

Ground Beef or

Turkey 1/4 lb

Eggs 3 ----

Coconut Oil 1 tsp

Red Onion 1/8 cup

Cilantro ----

Cumin 1 tsp

Onion Powder 1 tsp

Garlic Powder 1 tsp

Paprika 1 tsp

Salt & Pepper To Taste

Prep Time: 10 Minutes Cook Time: 10 Minutes Serves: 1

Notes: Be sure to spread the coconut oil evenly over the pan before cooking the eggs. When pouring the whisked eggs into the pan be sure to spread them in a thin and even layer.

Instructions

1. Brown ground beef or turkey in a skillet over medium heat.

2. Once the meat is cooked, season with cumin, onion powder, garlic powder, paprika, and salt & pepper.

3. Whisk the eggs in a small bowl.

4. Heat the coconut oil in a large nonstick pan over medium heat.

5. Pour the whisked eggs into the pan.

6. Slowly cook the eggs for 6 minutes. Do not flip.

7. Slide the eggs onto a plate. Top with the seasoned meat. Garnish with Cilantro.

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Buffalo Sauce

Shopping List

Ingredients Have it Quantity Fresno Chilies

Yellow Onion Garlic Cloves Coconut Oil Salt

Apple Cider Vinegar

Recipe

Recipe serves Prepared for Makes 1 & 1/2 Cups

Fresno Chilies 10 ---- Yellow Onion,

Chopped

1/2 cup

Garlic Cloves, Chopped

3 ----

Coconut Oil 1/2 tsp

Water 3 cup

Salt 1/2 tsp

Apple Cider Vinegar 1 cup

Prep Time: 10 Minutes

Cook Time: 20 Minutes

Instructions

1. Remove stems from chilies and slice.

2. Sauté onion, garlic, and peppers in 1/2 teaspoon of coconut oil for 3 minutes on high.

3. Add 2 cups of water, and cook on high stirring occasionally for 10-15 minutes.

4. After 10-15 minutes, add an additional cup of water.

Turn heat to medium, and continue to cook until all the water has evaporated and the peppers are soft.

5. In a high-speed blender or food processor, blend the

sautéed peppers, onion, and garlic. Add 1/2

teaspoon of salt, and slowly add in 1 cup of apple

cider vinegar. Blend until smooth.

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Chicken & Garlic

Shopping List

Roasting Chicken Coconut Oil Garlic Cloves Rosemary Lemon Thyme Shallot Salt & Pepper

Recipe

Roasting Chicken 1 ----

Coconut Oil 3 tbsp

Garlic Cloves - separated, unpeeled

2 cup

Rosemary 1 cup

Lemon Thyme 1 cup

Shallot - Minced 1 ---- Salt & Pepper to

Taste

---- Prep Time: 20 Minutes

Cook Time: 1.5 Hours

Notes: The steamed cloves of garlic can be eaten too! Be sure to keep the skin on the garlic, otherwise the garlic will burn while cooking.

Instructions

1. Cut chicken into pieces (2 wings, 2 drumsticks, 2 thighs, 2 breasts).

2. Heat skillet over medium heat with 1 tbsp coconut oil.

3. Sear chicken on all sides, set aside in a large bowl.

4. Sauté garlic in coconut oil until the skin of the garlic begins to soften and brown slightly.

5. Place half of the garlic on the bottom of a dutch oven.

6. Place the chicken on top of the garlic.

7. Cover the chicken with the remainder of the garlic, pour in the leftover chicken juices from the bowl, and top with rosemary, thyme, shallot, salt and pepper.

8. Cover with a lid, and roast at 350 degrees F for 1.5 hours.

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Chicken Skewers

Shopping List

Chicken Tenders Olive Oil

Herbs De Provence Lemon

Salt and Pepper

Recipe

Chicken Tenders 5 lb

Extra-Virgin Olive

Oil 1/4 cup

Herbs De Provence 1/4 cup

Zest of Lemon 1 ----

Salt and Pepper ----

Prep Time: 30 Minutes Cook Time: 15 Minutes

Notes: If you are using bamboo skewers be sure to soak them in water for at least one hour prior to cooking so they do not catch on fire.

Instructions

1. Rinse chicken tenders under cold water and pat dry with a paper towel.

2. Carefully remove the tendon with a knife.

3. Cut tenders into large chunks.

4. In a large bowl combine chicken, olive oil, herbs de Provence, lemon zest, salt and pepper.

5. Cover bowl with plastic wrap, let marinate for 2-4 hours.

6. Preheat grill to medium-high heat.

7. Skewer chicken and grill for 12-15 minutes, turning

every 3-4 minutes until the chicken is completely

cooked.

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Crab Cakes

Shopping List

Wild Caught Lump Blue Crab Meat

Egg Mayonnaise Shallot Parsley Leafs Old Bay Seasoning Mustard

Recipe

Wild Caught Lump Blue Crab Meat

16 oz

Egg, Whisked 1 ----

Mayonnaise 2 tbsp

Shallot, Minced 1 ----

Parsley Leaf,

Chopped 1 tbsp

Old Bay Seasoning 1 tbsp

Mustard tbsp

Prep Time: 15 Minutes Cook Time: 25 Minutes

Notes: When making the crab cakes, they should be about the size of your palm. You may also want to add an additional garnish such as parsley, fresh chives, or a lemon wedge.

Instructions

1. Preheat the oven to bake at 350 degrees F.

2. In a large bowl, combine crab meat, egg, mayo, shallot, parsley, and Old Bay seasoning.

3. Form crab mixture into cakes.

4. Sprinkle each cake with additional Old Bay seasoning.

5. Bake for 25 minutes.

6. Top crab cakes with mustard sauce and serve!

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Deviled Eggs

Shopping List

Eggs Mayonnaise Salt & Pepper Paprika

Recipe serves Prepared for

3 Eggs 6 ----

Mayonnaise 2 tbsp

Salt & Pepper to

Taste ----

Paprika for Garnish ---- Prep Time: 10 Minutes

Serves: 3-4

Notes: This dish is great served with veggies for a snack!

Instructions

1. Boil eggs.

2. Slice boiled eggs, lengthwise, down the center.

3. Remove yolks, place in bowl.

4. Mix mayonnaise, salt & pepper in with the yolks.

5. Scoop the yolk mixture back into the hard boiled egg halves.

6. Garnish with paprika.

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Eggs

Shopping List

Bacon Tomato Avacado Lemon Garlic Eggs Pepper Recipe

Bacon 2 ----

Tomato Slice 1 ----

Avacado 1/2 ----

Juice of Lemon 1/2 ----

Clove Garlic 1 ----

Water 3 tbsp

Egg 1 ----

Pepper To Taste ----

Notes: You can poach the egg with an egg poacher, or you can steam the egg by lightly boiling 1/2 cup water in a pan, cracking the egg into the water, and then covering with a lid. The egg should steam until the yolk turns lightly pink in color.

Instructions

1. Cook bacon over medium heat, crumble when cool.

2. Slice tomato into 1/4 inch thick slices.

3. Take the inside from 1/2 the avocado and place in a food processor. Add the lemon juice, garlic clove, and water.

4. Blend the avocado mixture until it is a smooth consistency.

5. Poach the egg.

6. Plate the dish by placing the egg on top of the tomato slice. Drizzle a large portion of the avocado mixture on the egg and tomato. Sprinkle with bacon and pepper to taste.

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Frittata

Shopping List

Ingredients Have it Quantity Asparagus

Yellow Onion Mushrooms Spinach Coconut Oil Eggs Bacon Strips Recipe

Chopped Asparagus

Spears 3 ----

Diced Yellow Onion 3/4 cup

White Mushrooms 1 cup

Chopped Spinach 1 cup

Coconut Oil 1 tbsp

Eggs 8 ----

Cooked Crumbled Bacon Strips

3 ---- Prep Time: 10 Minutes

Cook Time: 15-20 Minutes Serves: 4

Notes: You may add any other vegetables that you like!

This recipe could also be made with ground beef or turkey.

Instructions

1. Preheat oven to 350 degrees F.

2. In an oven safe skillet, heat 1/2 tbsp of coconut oil over medium heat.

3. Sauté the vegetables for 3 minutes. The onions should be translucent and the mushrooms should be softened.

4. Remove the vegetables from heat, set aside.

5. In a bowl, whisk eggs.

6. Stir the vegetables into the eggs.

7. Heat 1/2 tbsp of the coconut oil in the oven safe skillet over medium heat.

8. Pour the egg and vegetable mixture into the skillet and cook slowly for 4-5 minutes.

9. Transfer the skillet with the egg and vegetable mixture into the oven and cook for 12 minutes, or until the mixture has been cooked to a spongy firmness.

10. Slice and serve with the crumbled bacon on top.

Add salt and pepper to taste.

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Grain-Free Granola

Shopping List

Raw Sunflower Seeds Raw Pecans Raw Walnuts Raw Sliced Almonds Shredded Unsweetened Coconut

Dates Raisins Recipie

Raw Sunflower Seeds 1 cup

Raw Pecans 1 cup

Raw Walnuts 1 cup

Raw Sliced Almonds 1 cup Shredded

Unsweetened Coconut

1 cup

Dates 1 cup

Raisins 1 cup

Prep Time: 10-12 Hours Cook Time: 10-12 Hours Serves: 10

Notes: Any leftovers should be stored in an airtight container.

Instructions

1. Soak nuts in warm water with a tbsp of salt overnight for 10-12 hours.

2. Drain nuts and spread on a baking sheet.

3. Set oven temperature to 110 degrees F, place baking sheet of nuts in oven for 10-12 hours.

4. After 10-12 hours chop nuts and place in a large bowl.

5. Mix in shredded coconut, dates, and raisins.

6. Mix bowl lightly.

7. Serve with your favorite unsweetened almond or coconut milk.

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Greek Salad

Shopping List

Spring Mix Greens Roma Tomatos Green Bell Pepper Red Onion Cucumber Capers Black Olives

Greek Salad Dressing

Recipe

Spring Mix Greens 5 cup Roma Tomatos,

Halved 3 ----

Green Bell Pepper,

Thinly Sliced 1 ----

Red Onion, Sliced 1/2 ----

Cucmber, Sliced 1 cup

Capers 1/4 cup

Black Olives 1/2 cup

Greek Salad Dressing ---- Prep Time: 15 Minutes

Notes: This salad also serves as a great side dish to any main meal!

Instructions

1. Toss spring greens with Roma tomatos, green bell pepper, red onion, and sliced cucumber.

2. Drizzle salad with a greek salad dressing.

3. Top with capers and olives.

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Greek Salad Dressing

Shopping List

Lemon Olive Oil Garlic

Dried Oregano Salt & Pepper

Recipe

Recipe serves Prepared for Makes 1/2 Cups

Juice from Lemon 1 ---- Extra Virgin Olive

Oil

1/4 cup

Garlic Clove, Minced 1 ----

Dried Oregano 1 tsp

Salt and Pepper To Taste

----

Prep Time: 5 Minutes

Instructions

1. Squeeze the juice of 1 lemon into a small mixing bowl.

2. Whisk in olive oil, minced garlic, and oregano.

3. Add salt and pepper to taste.

4. Toss with salad

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Grilled Asparagus

Shopping List

Ingredients Have it Quantity Asparagus

Olive Oil

Recipe

Asparagus 1 lb

Extra Virgin Olive Oil

1 tbsp

Prep Time: 5 Minutes Cook Time: 5 Minutes

Instructions

1. Preheat the grill to medium heat.

2. Rinse asparagus under cold water.

3. Grasp asparagus spears near the tip and base. Bend tips together until spears naturally snap. Discard the bottom portions.

4. Toss asparagus spears with olive oil. Sprinkle with salt and pepper.

5. Lay asparagus on the grill across the grates, or in a grill basket.

6. Grill for 5 minutes, rolling occasionally to cook

evenly.

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Grilled Chicken Salad

Shopping List

Chicken Breasts Celery Cucumber Broccoli Tomato Red Onion Jicama Black Olives Spring Salad Greens Balsamic Vinaigrette

Recipe

Chicken Breasts,

Sliced 2 ----

Celery Stalk, Chopped

1 ----

Cucumber, Chopped 1/2 ---- Broccoli Head,

Chopped

1 ----

Tomato, Cubed 1 ----

Red Onion, Thinly

Sliced 1/2 ----

Small Jicama,

Julienned 1/2 ----

Black Olives 1/3 cup

Spring Salad Greens 5 cup Balsamic Vinaigrette ---- Prep Time: 15 Minutes

Cook Time: 14-20 Minutes

Notes: You can add any type of fresh veggies to this salad. You can also change up the protein by using steak, fish, or hard boiled eggs instead of chicken.

Instructions

1. Preheat the grill to medium-high heat.

2. Grill chicken breasts for 7-10 minutes per side on medium heat, flipping once.

3. Slice cooked chicken into 1/4 inch thick strips, set aside.

4. Rinse and chop all vegetables.

5. Toss vegetables with spring salad greens.

6. Top with grilled chicken, and drizzle with dressing.

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Grilled Eggplant & Egg

Shopping List

Large Eggplant Extra-Virgin Olive Oil Coconut Oil or Butter Eggs

Salt & Pepper Green Onion Recipe

Large Eggplant 1 ----

Extra-Virgin Olive oil 1 tbsp Coconut Oil or

Butter 1 tsp

Eggs 4 ----

Salt & Pepper To

Taste ----

Green Onion 1 ----

Prep Time: 10 Minutes Cook Time: 20 Minutes Serves: 2-4

Notes: If you do not have a grill you can broil the eggplant. The thickest part of the eggplant will produce the best slices.

Instructions

1. Preheat grill to high heat.

2. Rinse the eggplant, then cut into 1-inch thick slices.

3. Brush eggplant slices with olive oil, sprinkle on salt to taste.

4. Grill eggplant (approximately 3-4 minutes per side).

5. Cut a whole in the center of each eggplant slice.

6. Sauté eggplant in a frying pan over medium heat in coconut oil or butter.

7. Crack egg into the center of eggplant slice.

8. Cook the egg for 3-4 minutes, then flip.

9. Cook for an additional 2-3 minutes.

10. Add salt and pepper to taste, and garnish with a sliced green onion.

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Guacamole

Shopping List

Avocado Tomato Red Onion Cilantro Garlic Cloves Lime Salt Recipe

Ripe Avocados 2 ----

Medium Tomato -

Seeded & Diced 1 ---- Red Onion - Diced 1/2 cup Cilantro - Chopped 2 tbsp

Garlic cloves 2 ----

Fresh Lime Juice 1/2 ----

Salt 1 tsp

Prep Time: 10 Minutes Serves: 4-8

Notes: This dish is great served with fresh veggies! You can garnish with a lime and additional cilantro.

Instructions

1. Split avocados in half, discard pits, scoop out the flesh into a medium sized bowl.

2. Mash avocados with a fork until it is a consistency you like.

3. Add tomatoes, onion, and cilantro.

4. Press the garlic cloves into the bowl, add lime juice.

5. Mix ingredients until it is combined evenly.

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Mashed Cauliflower

Shopping List

Cauliflower Salt & Pepper Butter Vadalia Onion Garlic Thyme Rosemary

Recipe

Head Cauliflower, Washed, Cut Into Florets

1 ----

Salt & Pepper To Taste ---- Unsalted Pasture

Butter

2 tbsp

Vidalia Onion,

Chopped 1 ----

Cloves of Garlic, Minced

3 ----

Fresh Thyme,

Chopped 1 tbsp

Fresh Rosemary,

Chopped 1 tbsp

Prep Time: 15 Minutes

Notes: When steaming cauliflower it will take about 10-12 minutes, you can test it with a fork to make sure it is soft.

Instructions

1. Place cauliflower in a steamer basket in a large soup pot, season with salt and pepper, and steam until soft.

2. Heat 1 tbsp of butter in a nonstick frying pan over medium heat.

3. Sauté onion, garlic, and herbs until onion is translucent. Season with salt and pepper to taste.

Set aside.

4. Place steamed cauliflower into a high-speed blender or food processor. Add the sautéed onion, garlic, and herbs, along with the second tablespoon of butter.

Process until smooth.

5. Garnish with a spring of rosemary, or a sprinkle of fresh ground pepper.

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Omelet

Shopping List

Coconut Oil Broccoli Onion Eggs Recipe

Coconut Oil 2 tsp

Chopped Broccoli 1/2 cup

Onion 1/3 cup

Eggs 4 ----

Notes: When pouring the egg mixture into the medium/

hot skillet make sure the eggs evenly coat the bottom of the pan. You can add any additional veggies or meat that you like!

Instructions

1. Heat 1 tsp or the coconut oil in a skillet over medium heat.

2. Sauté the broccoli and onions until tender. This will usually take about 3 minutes. Set aside.

3. In a clean skillet, heat the 1 tsp coconut oil.

4. Mix the eggs in a bowl until the white and yolks are combined. Pour them into the medium/hot skillet with the heated coconut oil.

5. Cook eggs for 1 minute.

6. Pour the cooked meat, broccoli and onions over half of the eggs.

7. Fold over the half of the eggs without toppings.

8. Cook for an additional 1 to 2 minutes.

9. Use a spatula to flip the omelet.

10. Cook for an additional 3 to 4 minutes.

11. Remove from heat and serve.

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Omelet Muffins

Shopping List

Eggs

Ground Turkey Red Pepper Onion Salt

Black Pepper Almond Milk

Recipe

4 Eggs 8 ----

Ground Turkey 8 oz

Coconut Oil 1 tbsp

Diced Red Pepper 1 cup

Diced Onion 1 cup

Salt 1/4 tsp

Ground Black Pepper 1/8 tsp

Almond Milk 2 tbsp

Prep Time: 15 Minutes Cook Time: 20 Minutes

Notes: You can add any meat or veggies you like to this recipe! This is a great on the go breakfasts or snack.

Omelet Muffins will be done with “muffins” are set in the middle.

Instructions

1. Heat coconut oil in pan over medium heat.

2. Add ground turkey to hot pan.

3. Cook ground turkey.

4. Line 8 muffin cups with paper liners.

5. Beat together eggs in a large bowl.

6. Mix cooked turkey, pepper, onion, salt, black pepper, and almond milk into eggs.

7. Bake at 350 degrees for 18 to 20 minutes.

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Pear & Walnut Salad

Shopping List

Dried Cherries Raw Walnuts Ripe Pears

Mixed Spring Greens Raspberry Vinaigrette

Recipe

Dried Cherries 1/2 cup

Raw Walnuts 3/4 cup

Ripe Pears 2 ----

Mixed Spring Greens 5 cup Prep Time: 10 Minutes

Notes: This dish is the perfect combination of sweet and savory!

Instructions

1. Cut pears into chunks, chop walnuts, and slice cherries in half.

2. Toss with spring greens.

3. Drizzle a raspberry vinaigrette over top.

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Protein Shake

Shopping List

Ingredients Have it Quantity Almond Milk

Ultimate Protein

Recipe

Almond Milk 1 cup

Ultimate Protein 1 scoop Prep Time: 1 Minutes

Cook Time: None

Notes: A Protein Shake is great for on the go, and only takes minutes to make! This can also be blended with adding 1/2 cup strawberries and 2 tbsp peanut butter.

Instructions 1. Add almond milk to a shaker cup.

2. Add ultimate protein to shaker cup.

3. Shake until completely blended.

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Roasted Broccoli

Shopping List

Broccoli Florets Olive Oil Salt & Pepper

Recipe

Broccoli Florets 1 lb Extra Virgin Olive

Oil

1 tbsp

cup Prep Time: 8 Minutes

Cook Time: 30 Minutes

Instructions

1. Preheat oven to roast at 400 degrees F.

2. Rinse broccoli under cold water. Chop florets from stems about 3/4 inch below crowns.

3. Toss with olive oil, salt and pepper in a large mixing bowl.

4. Place broccoli in a baking dish, and roast for 30 minutes, stirring once halfway through cooking.

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Scrambled Veggies

Shopping List

Coconut Oil Broccoli Onion Green Pepper Eggs

Recipe

2 Coconut Oil 1/2 tbsp

Chopped Broccoli 1/2 cup

Diced Onion 1/2 cup

Diced Green Pepper 1/4 cup

Eggs 4 ----

Prep Time: 10 Minutes Cook Time: 4-6 Minutes Serves: 2

Notes: This dish is great with any other veggies you like!

You can also garnish this dish with avocado or tomato.

Instructions

1. Heat 1/2 tbsp coconut oil in a pan over medium heat.

2. Sauté the vegetables till tender, about 3 minutes.

3. In a bowl, whisk eggs.

4. Pour the eggs over the vegetables. Stir.

5. Stir frequently scrambling the eggs.

6. Serve and season with salt and pepper to taste.

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Simple Salad

Shopping List

Protein Source Romaine Lettuce Cucumber Onion Peppers Tomato Italian Dressing Sample Recipe

Protein Source 6 oz

Romaine Lettuce 2 cup

Cucumber ----

Onion ----

Peppers ----

Tomato ----

Italian Dressing 2 tbsp Prep Time: 5 Minutes

Cook Time: 1 Minute Serves: 1

Notes: This is recipe is great for using up leftover protein and veggies! You can also substitute the dressing for a balsamic or an olive oil.

Sample Instructions

1. Cut protein source 2. Cut desired veggies

3. Toss protein source, veggies, and dressing

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Spaghetti & Meatballs

Shopping List

Ground Turkey Onion Egg

Coconut Aminos Garlic Powder Salt Pepper Garlic Olive Oil

Canned Diced Tomato with No Salt Added

Oregano Parsley Spaghetti Squash Recipe serves Prepared for

4

Meatballs

Ground Turkey 1 lb

Finely Chopped Onion

3/4 cup

Egg, Whisked 1 ----

Coconut Aminos 2 tbsp

Garlic Powder 1 tsp

Salt 1 tsp

Pepper 1 tsp

Marinara

Chopped Onion 3/4 cup

Minced Garlic 2 tbsp

Extra Virgin Olive

Oil 1 tbsp

Cans Diced Tomato,

No Salt 2 ----

Oregano 1 tsp

Finely Chopped Parsley

2 tsp

Spaghetti

Spaghetti Squash 1 ---- Prep Time: 15 Minutes Cook Time: 35-45 Minutes

Notes: This dish is a great alternative to traditional spaghetti!

Instructions 1. Preheat the oven to bake at 350 degrees F.

2. Combine meat, onion, egg, coconut aminos, garlic powder, salt and peper in a medium sized bowl.

3. Form 1 inch balls from the meat mixture. Place meatballs on parchment lined baking sheets.

4. Bake at 350 degrees F for 25 minutes.

5. In a pan, sauté onion and garlic in olive oil over medium heat.

6. Once the onion and garlic have flavored the olive oil, add the 2 cans of diced tomatoes.

Recipe

7. Add oregano, parsley, salt and pepper to taste to the olive oil mixture. Stir.

8. Bring the sauce mixture to a boil, turn down to simmer, and let simmer for 20 minutes covered. If the sauce beings to boil when covered, remove the lid.

9. While the sauce is simmering, cut spaghetti squash in half and remove the seeds.

10. Microwave each half for 10 minutes, and scoop out the squash with a fork into a bowl.

11. Toss the spaghetti squash “noodles” with spaces, top with meatballs, and serve!

Instructions Continued

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Spiced Chicken

Shopping List

Chicken Breasts Olive Oil Ground Cumin Onion Powder Black Pepper Red Bell Pepper Yellow Bell Pepper Orange Bell Pepper Recipe serves Prepared for

4

Chicken Breasts 4 ---- Extra-Virgin Olive

Oil 2 tbsp

Ground Cumin 1 tbsp

Garlic Powder 1/2 tbsp Onion Powder 1/2 tbsp

Black Pepper 1 tsp

Red Bell Pepper - Chopped

1 ----

Yellow Bell Pepper -

Chopped 1 ----

Orange Bell Pepper - Chopped

1 ---- Prep Time: 1 Hour

Notes: If you are using bamboo skewers make sure to soak them in water for at least 1 hour prior to cooking so they do not catch on fire. To make sure the chicken is evenly coated with the marinade, open the bag and mix by hand.

Instructions

1. Rinse chicken under cold water and pat dry with a paper towel.

2. Cut chicken into 1 inch cubes and place in a large ziplock bag.

3. Drizzle olive oil over chicken, and sprinkle with spices.

4. Seal bag, and place in refrigerator to marinate for at least 1 hour.

5. Preheat grill to medium-high heat.

6. Remove chicken from fridge and skewer chicken and bell peppers, alternating.

7. Grill skewers 12-15 minutes, rotating every 4 minutes.

Recipe

Steak Fajitas

Shopping List

Skirt Steak

Extra-Virgin Olive Oil Red Bell Pepper Yellow Bell Pepper Vidalia Onion Baby Bella Mushrooms Salt

Pepper Chipotle Pepper Cumin Limes Garlic Cloves

Recipe

Skirt Steak 1 lb

Extra-Virgin Olive

Oil 3 tbsp

Thinly Sliced Red

Bell Pepper 1 ----

Thinly Sliced Yellow

Bell Pepper 1 ----

Thinly Sliced Vidalia

Onion 1 ----

Sliced Baby Bella

Mushrooms 2 cup

Salt, Pepper, Chipotle Pepper, and Cumin - 1 tbsp of each per part

10 tsp

Freshly Squeezed

Lime Juice 1 1/2 ----

Minced Garlic 4 ----

Prep Time: 24 Hours Cook Time: 25 Minutes Serves: 4

Notes: This dish is paired with our guacamole recipe!

Instructions

1. Rinse steak under cold water and pat dry. Remove any remaining silver skin from the steak.

2. Place steak in a 1-gallon ziplock bag and set aside.

3. In a small bowl mix together 2 tbsp olive oil, lime juice, 1 tsp of each (salt, pepper, chipotle pepper, and cumin), and garlic.

4. Add marinade to the steak, seal the bag, and toss so the liquid evenly covers the steak. Place in the refrigerator for 24 hours.

5. After 24 hours - preheat grill to 500 degrees F, 10 minutes prior to cooking.

6. Remove steak from the refrigerator and bring up to room temperature.

7. Grill steak 3-4 minutes per side. Allow to cool for 5 minutes after cooked, then cut into thin strips.

8. Heath 1 tbsp olive oil over an oven safe medium heat in a skillet.

9. Add vegetables, 1 tsp of each (salt, pepper, chipotle pepper, and cumin), and sauté until onions are

translucent and peppers are soft. Remove from heat and set aside.

10. Turn oven to broil at 500 degrees F, and raise the oven rack to the top level.

11. Place vegetables in oven safe skillet under the broiler for 3-5 minutes.

12. Serve steak topped with vegetables.

Instructions Continued

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Sweet Potato Fries

Shopping List

Sweet Potato Olive Oil Salt Pepper Garlic Powder Onion Powder Paprika

Cayenne Pepper

Recipe

4 Large Sweet Potato 1 ---- Extra Virgin Olive

Oil 1 tbsp

Salt 1 tsp

Pepper 1 tsp

Garlic Powder 1 tsp

Onion Powder 1 tsp

Paprika 1 tsp

Cayenne Pepper 1 tsp

Prep Time: 15 Minutes Cook Time: 30 Minutes

Instructions

1. Preheat oven to bake at 400 degrees F.

2. Rinse sweet potato under cold water. Pat dry, then cut into small spears.

3. Combine spices in a small bowl.

4. Drizzle sweet potato spears with olive oil to lightly coat.

5. Dust spears with the spice mix, then place on a large baking sheet.

6. Bake at 400 degrees F for 30 minutes.

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Tacos

Shopping List

Jicama

Ground Beef or Turkey Lettuce

Red Onion Guacamole Cilantro Lime Wedges Chili Powder Cumin Paprika Onion Powder Garlic Powder Oregano Pepper Flakes

Recipe

Large Jicama 1 ----

Ground Beef or

Turkey 1 lb

Lettuce 2 cup

Red Onion -

Julienned 1/4 ----

Guacamole 1 cup

Cilantro & Lime Wedges for Garnish

----

Seasoning

Chili Powder 2 tbsp

Cumin 1 1/2 tbsp

Paprika 1 1/2 tbsp

Onion Powder 1 tbsp

Garlic Powder 1 tbsp

Oregano 2 tsp

Pepper Flakes 1/2 tsp

Prep Time: 30 Minutes Cook Time: 10-15 Minutes

Notes: The jicama slices will be much softer after soaking in water, thus making it easier to add all the toppings to each taco.

Instructions 1. Peel jicama and slice as thinly as possible.

2. Soak jicama slices in cold water for 30 minutes prior to serving.

3. Brown meat in a skillet over medium heat.

4. Add seasonings to browned meat and stir until evenly distributed.

5. Pat jicama slices dry, and top with lettuce, meat, guacamole, and onion.

6. Garnish with cilantro and lime wedges before serving.

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Taco Salad

Shopping List

Ground Bison Mixed Salad Greens Red Bell Pepper Red Onion Cherry Tomato Avocado Cilantro Lemon Buffalo Sauce Smoke Paprika Garlic Powder Cumin Chipotle Black Pepper

Recipe

Ground Bison 1 lb

Mixed Salad Greens 8 cup Red Bell Pepper,

Julienned

1 ----

Red Onion, Julienned 1/2 ---- Cherry Tomato,

Sliced in Half

10 ----

Avocado, Skin & Pit

Removed, Chopped 1 ----

Cilantro 1/2 cup

Juice From Lemon 1/2 ----

Buffalo Suauce ----

Seasoning

Smoked Paprika 1 tsp

Garlic Powder 1 tsp

Cumin 1 tsp

Chipotle 1 tsp

Black Pepper 1 tsp

Prep Time: 10 Minutes Cook Time: 10 Minutes

Notes: You can also substitute the ground bison for ground turkey. Another option is to top this salad with guacamole instead of the chopped avocado.

Instructions

1. Brown the bison in a large skillet over medium heat.

2. Once bison is no longer pink, top with seasoning and stir until meat is evenly coated in spices.

3. Remove seasoned meat from heat and allow to cool slightly.

4. Rinse, dry, and chop all vegetables.

5. Plate 2 cups lettuce per serving, and top each plate with red bell pepper, red onion, cherry tomatoes, ground bison, avocado, cilantro, freshly squeezed lemon juice, and a drizzle of buffalo sauce.

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Turkey Burger

Shopping List

Bacon Ground Turkey Salt

Pepper Garlic Powder Onion Powder Smoked Paprika Tomato Lettuce

Recipe

Bacon 8 ----

Ground Turkey 1 lb

Salt 1 tsp

Pepper 1/2 tsp

Garlic Powder 1 tsp

Onion Powder 1 tsp

Smoked Paprika 1/8 tsp Thick Tomato Slice 8 ----

Lettuce ----

Prep Time: 20 Minutes Cook Time: 8-10 Minutes Serves: 4

Notes: Tomatoes can be hard to grill so it is

recommended to place them on a grill plate or aluminum foil before grilling.

Instructions

1. Cook bacon until crispy in a skillet over medium heat.

2. Remove bacon from heat, set on a paper towel lined plate to cool.

3. Preheat grill to medium heat.

4. In a large bowl combine ground turkey, salt, pepper, garlic powder, onion powder, and smoked paprika.

5. Form the ground meat mixture into 4 equal sized patties.

6. Grill the burgers for 4-5 minutes per side.

7. Remove from the grill and set aside.

8. Carefully place the tomato slices on the grill.

9. Grill tomatoes for 3 minutes per side.

10. Remove the tomatoes from the grill.

11. Top burgers with lettuce, tomato, bacon and serve.

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Zucchini Lasagne

Shopping List

Ground Beef Garlic Cloves Onion Green Pepper

No Salt Added Tomato Paste No Salt Added Tomato Sauce

Parsley Basil Oregano Zucchini Mushrooms Recipe serves Prepared for

2

Ground Beef 1 lb

Minced Garlic Cloves 3 ----

Small Onion 1 ----

Small Green Pepper 1 ---- No Salt Added

Tomato Paste 6 oz

No Salt Added

Tomato Sauce 15 oz

Fresh Parsley 1 tbsp

Basil 1 tbsp

Oregano 1 tbsp

Thinly Sliced Zucchini

1 ----

Sliced Mushrooms 1 & 1/4 cup Prep Time: 10 Minutes

Cook Time: 35-45 Minutes Serves: 2

Notes: The tomato sauce combination will be thick.

The mushrooms and zucchini will release water when they are baking which will cause the tomato mixture to thin out. If you prefer very think sauce you may add an additional can of tomato sauce.

Instructions

1. Brown the ground beef.

2. Add in garlic, onion and green peppers. Sauté for 5 minutes.

3. Stir in tomato paste and tomato sauce.

4. Add in parsley, basil and oregano while continuing to stir.

5. Bring the mixture to a slight boil, then remove from heat.

6. Using coconut oil, grease a 9x13 inch baking dish.

Instructions Continued

7. Place a thin layer (about 1/2 inch) into the baking dish.

8. Layer the thinly sliced zucchini and mushrooms over the sauce. Repeat these layers until the ingredients are gone.

9. Cover with foil and bake at 325 degrees F for 15 minutes.

10. After 15 minutes, remove foil, and increase the temperature to 350 degrees F. Bake for an additional 15 minutes.