Summer Meal Plan

WEEK 1 MEAL PLAN
SUMMER NEVER
LOOKED SO GOOD
5-Week Meal Plan Built
for the Best Summer
of Your Life
Copyright 2016 Lurong Living
SUMMER NEVER LOOKED SO GOOD
TABLE OF CONTENTS
Using the Meal Plan...................................................... 1
Week 1............................................................................. 3
Week 2.......................................................................... 10
Week 3.......................................................................... 16
Week 4......................................................................... 22
Week 5......................................................................... 29
Sunday Meal Prep Dinner Ideas............................ 35
Bonus Elite Recipes...................................................37
Bonus Pro Recipes.....................................................43
Bonus Vegetarian Recipes.......................................48
Nutritional Information for Daily Meal Plan......... 52
Nutritional Information for Add-On Items............ 58
USING THE MEAL PLAN

Welcome to the 2016 Lurong Living Summertime Challenge.
This comprehensive meal plan has been developed as a tool
to help you incorporate a healthy, whole-food based diet into
your daily lifestyle. This plan is 100% optional, so approach it like
a template for success. We encourage you to customize and
adjust it to meet your personal goals. This plan is also tailored to
compliment the Nutrition U Series that is released at the start of
the Challenge.
Step 1 in using the meal plan is to simply to start enjoying eating
and cooking with whole-foods. Dont feel like you have to count
your calories or record your exact macro-nutrient breakdown,
especially if this is your first Challenge. The magic of whole foods
is that they tend to naturally regulate portion control and give you
freedom to listen to your body. After all, whoever over-indulged
on vegetables?
That being said, we encourage you to familiarize yourself with
our macro-nutrient and calorie recommendation which you will
find in the Nutrition U series on the Challenge site.
Step 2 is taking the extra time for advanced tracking. Tracking
your macro-nutrient and calorie consumption and journaling
your response along the way is a power tool for dialing in your
nutrition and lifestyle. This step is most widely used by those
trying to lose 15% or more of their current body weight or serious
athletes who are either training for competitions or trying to gain
lean muscle mass.
The Template
The meal plan provides the serving size, calories, and
macro-nutrient breakdown for each meal. Each days 3-meal
template generally results in a 1,100-1,300 calorie daily total.
This calorie total below is what most athletes will need. The 3
daily meals intentionally dont take into account any snacks or
supplementation you may include, so again, the plan is a starting
point to get you up and running. Depending on your nutritional
needs you will want to adjust either your snacks or the number of
servings of the daily meals outlined in the plan. You may need to
cook more, and shop for more food, but the templates will allow
you to double up on the primary recipes and use leftovers for
lunches and dinner re-runs.
Additionally, athletes who are looking to either gain mass or
are training at a high level may choose to substitute or add
some Pro Level accepted starches and grains to increase their
carbohydrate loads.
So How Many Calories Do I Need?
Make sure to review the entire Nutrition U Series via the
Challenge site for more details, but here is starting point to get
you moving in the right direction.
General Calorie Guidelines:
GOALS
CALORIES PER LB.

OF BODY WEIGHT
EXAMPLE
Multiply your weight by the calories per lb.
recommendations.
Weight Loss
10-12 calories per lb.
150 lb. person = 1,500-1,800 cal/day
Weight Maintenance
150 lb. person = 2,100-2,400 cal/day
Weight Gain
(Muscle Building)
150 lb. person = 3,000-3,300 cal/day
Extreme Weight Loss
10-12 calories based

on ideal body weight
300 lb. person whos goal weight is 200 lbs.

could start on a 2200 cal/day diet
USING THE MEAL PLAN contd...

Factors that can change calorie needs include:
1. Genetics
2. Gender
3. Age
4. Endocrine Function
5. Diet
6. Exercise
Losing weight is not a sprint, so pay close attention to your

body. Resisting cravings for sugar or comfort foods is part of the
process, but being too hungry from under consuming healthy
calories will actually slow your long-term progress. You can use
the Add-On section of the Nutritional Information chart to add
extra foods in order to reach your goals. If you have any specific
questions, please let us know.
Depending on your activity level and how your body responds,

you may want to adjust the numbers up or down by up to 15%.
Sincerely,
The Challenge Team
WEEK 1 SUNDAY SHOPPING LIST

KITCHEN TOOLS
(for entire plan)

FF Aluminum foil
FF Baking sheets
FF Blender/food processor
FF Can opener
FF Crock Pot
FF Cutting board
FF Hand-held immersion blender
(useful tool, not required)
FF Knives
FF Mason jars or food storage containers
FF Measuring tools
FF Meat thermometer
FF Muffin pan
FF Silicon baking cups (optional)
PANTRY STAPLES
(keep stocked for entire plan)

FF Almond flour
FF Extra virgin olive oil
FF Cinnamon
FF Nutmeg
FF Vanilla extract
FF Ghee
FF Coconut oil
FF Raw honey
FF Dijon mustard
FF Sea salt
FF Balsamic vinegar
FF Cayenne pepper
FF Garlic powder
FF Garlic salt
PROTEIN
FF Paprika
FF Onion powder
FF Dry mustard
FF Chili powder
FF Dried sage
FF Dried basil
FF Almond butter
FF Ground cumin
FF Dried oregano
FF Apple cider vinegar
FF Italian seasoning
FF Coconut flour
FF Curry powder
FF Ground coriander
FF (approx. 2 -3 doz.) Eggs

FF (1 lbs.) Challenge approved
chicken sausage
FF (6 lbs.) Boneless skinless
chicken breast
FF (1 lb.) Shrimp
FF (1 lb.) Lean ground beef
FF (1 lb. 12Oz.) Flank steak
FF (1 lb.) Pork chops
FF (1 package) Nitrate/nitrite free
bacon
FF (1 2 oz.) Ground chicken
breast
PRODUCE
FF Assorted fruits for breakfast
and snacking
FF (3) Red bell pepper
FF (2) Red onion
FF (8+ Cups) spinach
FF (4) Avocado
FF (3) Onions
FF (7-8) Sweet potatoes

FF (1 cup) Blueberries
FF (3-4) Lemons
FF Garlic bulb
FF (3-4 cups) Kale
FF (2 Lbs.) Brussels sprouts
FF (approx. 1 cup) Fresh cilantro
FF (4) Limes
FF Shallot
FF (4-5) Tomatoes
FF (6-7) Zucchini
FF (1 bunch) Fresh parsley
FF (4) Yellow bell pepper
FF (1 head) Cauliflower
FF Spaghetti squash
FF (2 cups) Fresh mushrooms
FF Apples (plus extra for
snacking)
MISCELLANEOUS
FF Challenge approved taco spice (or make your own, all ingredients in pantry staples)
FF ( 2 cups) Full fat coconut milk
FF (1 cup) Walnuts
FF (1/2 cup) Tomato sauce
FF (1/2 cup) Hot sauce
WEEK 1 MEAL PLAN INSTRUCTIONS
SUNDAY MEAL PREP
For a productive and successful week, we recommend preparing

the following on Sunday:
FF Cook a big batch of chicken breasts (baked, grilled, shredded or
however you like it)
FF Boil Eggs
FF Bake whole sweet potatoes (chop and roast some too!)
FF Prep homemade dressing if you want something other than
lemon
FF Make breakfast casserole (you can keep it in the fridge or freeze
it in individual servings)
FF Prep chicken taco burgers
FF If you really want to go all out, chop up fruit and veggies for the
week
RECIPES AND METHODS
EVERY RECIPE IS DESIGNED FOR SERVING 2 PEOPLE. EACH DINNER

RECIPE Serves 2 PEOPLE PLUS LEFTOVERS FOR 2, UNLESS OTHERWISE
NOTED. PLEASE ADJUST ACCORDINGLY. ANYTIME A LUNCH CALLS FOR
LEFTOVERS, THE PREVIOUS NIGHTS DINNER IS PORTIONED OUT TO
INCLUDE LEFTOVERS FOR LUNCH.
*You may need to adjust for additional or less people, larger portions (greater
calorie needs or smaller portions)
Roasted Chopped Sweet Potatoes:

(makes 4 servings)
Wash, peel, and chop about 1 lb. sweet potatoes into bite size
pieces (little squares). Place in baking dish, coat in favorite
seasonings (salt, pepper, paprika - all yummy!), and extra-virgin
olive oil OR coconut oil, and bake at 400 degrees for about
30-40 minutes, or until easily pierced with a fork. About halfway
through, open oven, and stir sweet potatoes with a spoon just to
toss around.

Roasted Whole Sweet Potatoes:
Scrub and rinse sweet potatoes. Dry them off and wrap
them in foil. Bake for 45 minutes to 1 hour in a 400-degree oven.
Easy Bacon Method:
Put foil on baking sheet and lay desired amount of bacon slices
on foil. Bake in a 375-degree oven for 10-15 minutes, or until
crispy brown. Remove bacon from pan onto a plate lined with
paper towels to let bacon cool. Let bacon grease harden on foil
and then discard.
How to Boil an Egg:
Place eggs in a pot. Add water until eggs are covered well and
sprinkle in some sea salt. Boil for 15 minutes over medium-high
heat. Discard hot water into sink and add cold water to allow
eggs to cool.
Sweet Potato Fries:
(makes about 4 servings)
Preheat oven to 375 degrees. Peel 2 sweet potatoes and cut
them into even matchstick pieces. Then, place them on foil-lined
baking tray, or parchment-lined tray for crispier fries. Toss sweet
potatoes with 1 Tbsp. coconut oil, salt, pepper, and paprika. Pop
fries in oven for about 30 minutes, flipping fries and the tray
halfway through. Enjoy!
Easy Homemade Taco Seasoning:
Mix 1 tbsp. garlic powder, 1 tbsp. onion powder, 1 tbsp. dried
oregano, 1 1/2 tbsp. black pepper, 2 3/4 tbsp. chili powder, 1
tbsp. paprika, 1 tbsp. sea salt, 2 1/4 tbsp. ground cumin. Keep in
sealed container for later use!
Kale and Brussels Sprout Salad:
Combine 1 tbsp. fresh squeezed lemon juice, tbsp. Dijon
mustard, tsp. finely minced shallot, small clove finely
minced garlic, 1/8 tsp. sea salt, pinch black pepper, 1/8 cup extra
virgin olive oil mix together OR pulse everything in the food
processor to let it do the chopping! Mix 1.5 cups thinly sliced kale,
lb. finely chopped Brussels sprouts, 2 slices bacon (baked and

chopped) 1/8 cup chopped almonds. Toss salad, save dressing
on the side until ready to use.
Calories: 244
Fat: 20.7g
Carbs: 10.4g
Protein: 7.2g
Breakfast Casserole:
(Makes approx. 6 servings)
Pre-heat oven to 350 degrees. Brown 1 lb. chicken sausage and
drain fat. Set aside on paper towel. Add 2 cups chopped sweet
potato and cook for about 10 minutes. Then add 1 cup chopped
onions, and 2 chopped bell peppers in a large skillet until soft.
Add 1 cup chopped mushrooms and cook until tender. Combine
sausage and 2 handfuls of spinach, except for eggs. Season with
salt and pepper and mix well. Beat 10 eggs in separate bowl then
pour into skillet. Using a fork, gently mix eggs into mixture. Bake
for 30 minutes or until eggs are cooked. Set oven to broil, then
brown top of casserole. Should take about 5 minutes. Remove
from oven and let cool for about 1-2 hours before slicing.
Calories: 299
Fat: 12.6g
Carbs: 22.9g
Protein: 23.9g
Chicken Taco Burger:
(Makes 2 burgers)
In a large bowl, mix 12 oz. ground chicken BREAST, 1 tbsp. premade taco seasoning (or if you can find a Challenge approved
seasoning, use that), 1/8 cup chopped cilantro. Form into patties
then heat tbsp. coconut oil in large skillet. Cook patties until
cooked through. Remove from heat and set aside for tomorrows
lunch.
Calories: 235
Fat: 7.9g
Carbs: 2.1g
Protein: 36.1g
WEEK 1 MEAL PLAN

BREAKFAST
MON Fiesta Egg Scramble
SERVES 2
In medium pan, saut diced red
onion and diced red bell pepper
in 1 tbsp. coconut oil. Mix in 1 tbsp.
pre-made taco seasoning. Saut
until onions are translucent (about 2
minutes). Add in chopped tomato
and 1 cup spinach. Mix until spinach
is wilted. Add 5 eggs to mixture.
Cook for about 45 seconds and then
start to scramble the eggs. Serve
with avocado with each serving
LUNCH
DINNER
Chicken Taco Burger
Shrimp Scampi And Zucchini Noodles
(From meal prep)

Serve with sliced avocado (per person)
Calories: 335
Fat: 16.9g
Carbs: 8.1g
Protein: 37.3g
PER SERVING
Calories: 370
Fat: 27.1 g
Carbs: 13.2 g
Protein: 19.2 g
TUE BREAKFAST CASSEROLE

(From Meal Prep)
1 serving per person
Calories: 398
Fat: 27.6g
Carbs: 58.9g
Protein: 25.3g
SERVES 2
Place large saut pan over medium-low heat. Add 2 tbsp. evoo and heat for 1 minute. Add
1 tbsp. minced garlic and cook for about 1 additional minute, stirring constantly. Add 1 lb.
shelled and de-veined shrimp to pan and cook, stirring as needed until cooked through
and pink on all sides (about 3 minutes). Season shrimp with salt and pepper then transfer
to a bowl, leaving any liquid in a pan. Increase heat to medium. Add cup chicken broth
and 2 tbsp. fresh squeezed lemon juice to pan. Scrape any brown bits from bottom of pan,
cooking liquid for about 2 minutes. Using a spiralizer or julienne peeler, (or simply chop
the zucchini if preferred) make zucchini noodles with 2 zucchinis. Add noodles to pan
and cook, stirring occasionally for 2 minutes. Return shrimp to pan and toss to combine.
Season with salt and pepper.
Serve with a baked Sweet Potato and tbsp. ghee (per person)
Calories: 550
Fat: 25g
Carbs: 32.6g
Protein: 53g
Kale And Sauteed Brussel Sprouts

(from Meal Prep)
SERVES 2
Calories: 244
Fat: 20.7g
Carbs: 10.4g
Protein: 7.2g
Skillet Chicken Fajitas
SERVES 2 plus leftovers for 2 people for tomorrows lunch.

In a large bowl, combine 1 lb. 12oz. of chicken breasts (cut into thin slices), 3 tbsp. fresh
cilantro, 2 tsp. extra virgin olive oil, 1 tsp. dried oregano, 1 tsp. chili powder, 3/4 tsp. sea salt,
tsp. garlic powder, tsp. ground cumin. Toss together, cover and refrigerate for 15-30
minutes. (If you are in a time crunch, you can skip this step). Preheat large skillet with 3
tsp. extra virgin olive oil. Add 1 red bell pepper thinly sliced, 1 yellow bell pepper thinly
sliced, 1 tsp. chili powder, tsp. sea salt. Saut peppers and onions for about 4 minutes
or until golden and have softened slightly. Remove peppers and onions from skillet and
set aside. Add in Chicken fajita mixture and saut until chicken is cooked through and no
longer pink. Add peppers and onions back to skillet along with juice of 1 lime. Cook for
another minute and serve! Serve fajitas in lettuce cups if desired.
Serve with a baked sweet potato with 1 tbsp. ghee (per person)
Calories: 577
FAT: 25.1
Carbs: 37.6
Protein: 50.3
WEEK 1 MEAL PLAN contd...

BREAKFAST
WED Paleo Oatmeal
SERVES 2
In a small saucepan, mix 1 cup full-fat
coconut milk, cup water, 6 tbsp.
coconut flour, 4 tbsp. finely shredded
coconut. Bring to a boil (mixture
will be thick!), cover, reduce heat to
low, and simmer for 2-3 minutes. Stir
halfway through. Remove from heat,
crack 1 egg into saucepan and whisk
quickly to prevent scrambling. Return
to heat and stir until thickened, about
2 minutes. Add in toppings, cup
blueberries, and 1/4 cup chopped
walnuts. Enjoy!
LUNCH
DINNER
Leftover fajitas over bed of spinach (1 cup per serving)

Serve with 1 apple and tbsp. almond butter per person
Bacon Meatza
Calories: 386
Fat: 10.8g
Carbs: 36.7g
Protein: 39.2g
Calories: 499
Fat: 22.6
Carbs: 17
Protein: 57.1
Calories: 499
Fat: 40.3g
Carbs: 23.4g
Protein: 9.4g
THURS Breakfast Casserole

Calories: 398
Fat: 27.6g
Carbs: 58.9g
Protein: 25.3g
SERVES 2
Preheat oven to 400 degrees. Mix 1 lb. ground beef and 2 tsp. dried Italian herbs, 1 tsp.
dried parsley, 1 tsp sea salt, tsp. garlic powder, tsp. ground black pepper, and tsp.
paprika together. Divide meat in half and press evenly into bottom of 2 separate 9 inch
round non-stick pie pans (or 1 rectangular baking dish). Bake for 12-15 minutes until meat
is cooked and edges are brown. While meat is in oven, start toppings. Cook 4 strips
bacon in a medium pan on stove until crispy. Transfer to plate and cool. In the same pan,
caramelize thinly sliced red onion, lb. trimmed and quartered Brussels sprouts. Once
meat crust is done baking, remove from oven and allow to cool. Tip: drain liquid from meat
when it is removed from oven so its not too soggy. Spread cup tomato sauce on crust
and add toppings. Place back in oven and cook for 10-12 minutes. Serve and enjoy!
Chicken Kale Salad
SERVES 2
Toss 12 oz. meal prep chicken, 3 cups Kale, cup roasted
sweet potato, cup chopped tomatoes, cup chopped
zucchini. Drizzle with lemon wedge dressing.
Calories: 274
Fat: 6
Carbs: 22.4g
Protein: 35.7g
Mustard Glazed Pork Chops
SERVES 2
Preheat oven to 450 degrees. Melt 1 tbsp. coconut oil either in saucepan or microwave.
Toss 1 lb. trimmed and halved Brussels sprouts and 1 red onion cut into 1-inch wedges.
Sprinkle and toss in salt and pepper. Roast on bottom oven rack. Cook for 15-20 minutes
(open oven and toss again halfway through).
Heat large oven safe skillet over high heat. Melt 2 tbsp. coconut oil either in microwave
or in saucepan. Add 2 tbsp. Dijon mustard and 1 tsp. thyme to oil and mix well. Season 1
lb. pork chops with salt and pepper. Brush on of mustard mix so both sides of pork are
coated. Add pork chops to skillet and sear on both sides (about 2-3 minutes per side).
Brush remaining mustard mix on other side of pork. Turn oven down to 400 degrees. Place
pork on upper rack of oven and cook for an additional 8-10 minutes (your Brussels sprouts
will still be cooking, thats OK! Just keep an eye on the time).
Serve with side of baked Sweet Potato with cinnamon (per person)
Calories: 623
Fat: 32.6g
Carbs: 35.2g
Protein: 51.6g

BREAKFAST
FRI PER PERSON
2 hard boiled eggs

2 strip bacon
1 cup fruit
Calories: 336
Fat: 16g
Carbs: 31.2g
Protein: 18g
LUNCH
DINNER
Chicken Zucchini Salad
Buffalo Chicken Casserole
SERVES 2
Toss 12 oz. meal prep chicken, 3 cups spinach, cup
roasted sweet potato, cup chopped tomatoes, cup
chopped zucchini. 3 tbsp. balsamic vinegar dressing
Calories: 286
Fat: 5.7g
Carbs: 23.5g
Protein: 36.1g
SERVES 2 with 2 additional smaller servings for leftovers

Preheat oven to 400 degrees. Roughly chop 1 large head cauliflower and throw in a
food processor to grate (if you do not have a food processor, you can finely chop the
cauliflower by hand). Remove grated cauliflower and place in large bowl. Combine with
6 eggs. Mix well until fully incorporated. Stir in 1 lb. 12 oz. cooked and shredded chicken
using the easy shredded chicken method (you can also use pre-made chicken from meal
prep), diced white onion, 1 diced red bell pepper, 1 tsp. garlic powder, 1 tsp. salt, 1 tsp.
paprika and cup challenge approved buffalo sauce (Franks Red Hot is good!). Pour well
mixed ingredients into a casserole dish. Bake for 45-60 minutes.
Calories: 461
Fat: 12.4g
Carbs: 20.5g
Protein: 64.9g
SAT Breakfast Casserole

Calories: 398
Fat: 27.6g
Carbs: 58.9g
Protein: 25.3g
Leftover Buffalo Chicken Casserole

Calories: 287
Fat: 6.7g
Carbs: 9.9g
Protein: 43.9g
Flank Steak With Guacamole
SERVES 2 plus 2 smaller servings for leftovers

Heat grill or grill pan to medium high or 400 degrees. In a small bowl, combine 2
avocados, tbsp. fresh squeezed lime juice, tsp. sea salt, 1 tbsp. finely chopped
cilantro and clove minced garlic. Mix well. Season 1 lb. 12 oz. flank steak with sea salt
and pepper on both sides. Place steak on grill and cook for about 4-6 minutes per side.
Remove from grill and let sit for 2-3 minutes. Slice steak against the grain. Serve with
guacamole on top. (leave the 12 oz. flank steak for tomorrows lunch)
Serve with side of chopped mushrooms and zucchini sauted in tbsp. ghee seasoned
with salt and pepper (4 oz. mushrooms and 4 oz. zucchini per person)
Calories: 755
Fat: 52.9g
Carbs: 23.5
Protein: 53.7g
WEEK 1 MEAL PLAN

BREAKFAST
SUN Paleo Oatmeal
SERVES 2
In a small saucepan, mix 1 cup full-fat
coconut milk, cup water, 6 tbsp.
coconut flour, 4 tbsp. finely shredded
coconut. Bring to a boil (mixture
will be thick!), cover, reduce heat to
low, and simmer for 2-3 minutes. Stir
halfway through. Remove from heat,
crack 1 egg into saucepan and whisk
quickly to prevent scrambling. Return
to heat and stir until thickened, about
2 minutes. Add in toppings, cup
blueberries, and 1/4 cup chopped
walnuts. Enjoy!
LUNCH
DINNER
12 oz. Leftover steak (6 oz. per person) over 3 cups

spinach, cup chopped roasted sweet potatoes, cup
chopped apples and avocado. 3 tbsp. balsamic vinegar
dressing
SERVES 2
Use food from meal prep and see the Sunday Meal Prep Dinner Ideas section:
Breakfast for Dinner
Grilled Chicken Breast with peppers and onion
Paleo Tacos
Bacon wrapped Chicken breast
Calories: 455
Fat: 23.7g
Carbs: 27g
Protein: 37.7g
Calories: 499
Fat: 40.3g
Carbs: 23.4g
Protein: 9.4g

PROTEIN
FF (approx. 18) Eggs

FF (1 package) nitrate/nitrate free bacon
FF (can or 10 oz. fresh) Wild tuna
FF (1 lb.) Fresh shrimp
FF (6 lbs.) Boneless skinless chicken breast
FF (1.5 lbs.) Lean ground beef
FF (1lb. 12oz.) Jumbo lump crab meat
PRODUCE
FF 6 Mixed fruit for breakfast and

snacking
FF (2-3) Avocado
FF Lemons
FF Onions
FF (1 package) Baby carrots
FF Sweet potatoes
FF (6 cups) Kale
FF Bananas
FF (4 cups) Spinach
FF (1 cup) Strawberries
FF (2 bulbs) Garlic
FF (3 cups) Mixed greens
FF (1/4 cup) Blueberries
FF (1 cup) Mushrooms
FF (1-2) Green bell peppers
FF (1 tsp.) Fresh rosemary

FF Roma tomatoes
FF Lime
FF Red onion
FF Yellow bell pepper
FF Celery stalk
FF Carrot
FF (2 cups) Arugula
FF (2 cups) Broccoli
MISCELLANEOUS
FF (2 cups) Coconut milk

FF Poppyseeds
FF (1/2 cup) Walnuts
FF (1/4 cup) Tomato paste
FF (8 oz.) Jarred artichokes
FF Hot sauce (you should have plenty from last week)
FF Old Bay seasoning
10
SUNDAY MEAL PREP

however you like it for salads and snacking throughout the day)
FF Boil Eggs
FF Prep strawberry poppy seed dressing
FF Make Pancakes
FF Make Paleo Mayo if desired
week
RECIPES AND METHODS

RECIPE SERVES 2 PEOPLE PLUS LEFTOVERS FOR 2, UNLESS OTHERWISE
How to Boil an Egg:

eggs to cool.
How to Bake Sweet Potatoes:
Scrub and rinse sweet potatoes, dry them off, and wrap them in
foil. Bake for 45 minutes to 1 hour in a 400-degree oven.
11

Easy Bacon Method:
on foil. Bake in a 375-degree oven for 10-15 minutes or until
and then discard.
How to Roast Chopped Sweet Potatoes:
(makes 4 servings)
Preheat oven to 375 degrees. Peel and cut sweet potatoes into
1 inch cubes. (Use 1 lb. for 4 servings) Lay sweet potatoes out in
a single layer on a roasting tray. Drizzle 2 tbsp. extra virgin olive
oil, sea salt, and paprika over potatoes. Roast for about 25-30
minutes in oven or until tender.
Calories: 117
Fat: 7g
Carbs: 13.4g
Protein: 1g
How to make Sauted Kale:
(makes 2 servings)
Heat 1 tbsp. extra virgin olive oil in a pan over medium-heat. Add
in crushed red pepper flakes (if using) and let sizzle for a bit in
the oil. Add 1 finely sliced garlic clove and cook until soft but
not browned. Raise heat to high and add cup water and 1 lb.
kale (stems and leaves coarsely chopped). Cover and cook for 5
minutes. Remove cover and continue to cook, stirring until almost
all the liquid has evaporated. Season with salt and pepper to
taste and add 1 tbsp. balsamic vinegar
Calories: 90
Fat: 7g
Carbs: 6.1g
Protein: 1.5g
Coconut Pancakes:
(Makes 4 servings)
Mix 6 eggs, 4 tbsp. coconut oil and 2 tbsp. honey together. Add
in cup coconut milk and 1 tsp. vanilla extract. Then mix in
cup coconut flour, tsp. baking soda and pinch of salt but dont
over-mix! Melt 2 tbsp. ghee in large skillet and begin ladling
batter to pan. You will be making enough for 4 servings, so make
sure to portion out your pancakes accordingly. You wont see
much bubbling like typical pancakes, so be careful when flipping.
You want to make sure the pancakes are cooked enough before
flipping. Finish cooking on other side, and set aside for meals
later in the week.
Calories: 382
Fat: 30.6g
Carbs: 16.7g
Protein: 11g
Strawberry Poppyseed Dressing:
Place 1 cup sliced strawberries, cup extra virgin olive oil, 2
tbsp. balsamic vinegar, 1 tbsp. raw honey, 1 minced garlic clove
and a pinch of salt and pepper in food processor or blender and
blend until smooth. Put dressing in a jar, add 1 tbsp. poppyseeds
and cool in fridge.
Makes approx. 12 servings
Calories: 49
Fat: 5g
Carbs: 1.4g
Protein: 0.3g
12
WEEK 2 MEAL PLAN

BREAKFAST
MON Coconut Pancakes from meal prep
(approx. 2 per person, depending on

the sizes you made at meal prep).
1/2 tbsp. honey (per person)
cup fruit (per person)
Calories: 495
Fat: 30.6g
Carbs: 49g
Protein: 11.1g
LUNCH
DINNER
Avocado Stuffed Tuna
Sweet Potato Kale And Shrimp Skillet
Cut 2 avocados in half and scoop the middle of both halves

of one avocado and put in a bowl. Do the same with the
other avocado but in a separate bowl (you will only be
using the inside of one avocado for this recipe, the other
avocado flesh can be used at a later time). Leave a shell of
avocado flesh about inch thick on each half. Add juice of
1 lemon and 2 tbsp. chopped onion to avocado and mash
together. Add 10 oz. cooked or canned wild tuna, and
salt and pepper to taste. Taste and adjust as needed. Fill
avocado shells with tuna salad and serve! If you have time,
you may want to pop in the fridge for a bit to chill the tuna.
Serve with cup baby carrots per person
Calories: 433
Fat: 22g
Carbs: 24.3g
Protein: 41.3g
TUE Coconut Milk Smoothie
SERVES 2
Blend 1 cup light coconut milk (from
the can), 1 large ripe banana, 1 cup
raw spinach, 2 tbsp. dried coconut
flakes (unsweetened), 1 tsp. vanilla
extract and ice (amount depends on
consistency you prefer). Enjoy!
Calories: 162
Fat: 9g
Carbs: 17g
Protein: 3g
Chicken Berry Salad
SERVES 2
Combine 3 cups fresh mixed greens, cup sliced fresh
strawberries, cup fresh blueberries, 2 tbsp. roughly
chopped walnuts and 12 oz. grilled or shredded chicken
from meal prep. Top with 4 tbsp. meal prep strawberry
poppy seed dressing and enjoy!
Calories: 446
Fat: 24.6g
Carbs: 12.5g
Protein: 30.6g
SERVES 2
In a saucepan, add 2 tbsp. extra virgin olive oil over medium heat. Add cup diced onions
and red pepper flakes to taste. Cook until onions are soft and golden. Add 2 cloves
minced garlic and cook for about 30 seconds. Add in 2 cups diced sweet potatoes and
cook until soft (about 10-15 minutes) (make sure to stir occasionally. If the pan is too dry,
you can add a few tbsp. of water to help steam potatoes. Add in 1 lb. fresh peeled and
deveined shrimp and cook for about 2-3 minutes or until they turn pink. Turn heat to low
and add 3 cups trimmed and coarsely chopped kale. Stir until wilted. Season to taste with
salt and pepper. Serve and enjoy!
Calories: 572
Fat: 17.9g
Carbs: 55.6g
Protein: 54.8g
Meatloaf Muffins
SERVES 2 with 2 smaller servings of leftovers for lunch

Pre-heat oven to 350. Grease wells of 12 cup muffin/cupcake tin with extra virgin olive oil
spray. Heat 1 tbsp. extra virgin olive oil in medium skillet over medium heat and saut
cup finely diced onions, cup finely diced mushrooms, and cup finely chopped green
bell pepper. Remove from heat and allow to cool. In a small bowl, combine cup tomato
paste, 1 tbsp. Dijon mustard, 1 tsp. finely minced fresh rosemary, 2 cloves peeled and
minced garlic and tsp. freshly ground black pepper. In another bowl, mix 1 lbs. ground
beef, reserved sauted vegetables, 1 egg, 1 tsp. dried thyme and 1 tsp. garlic powder. Stir in
half of tomato mixture and combine well. Spoon mixture into greased muffin tin and bake
for about 10 minutes. While muffins are baking, combine remaining tomato mixture, cup
pumpkin puree and cup water in a small saucepan. Bring to a quick boil over mediumhigh heat and then reduce the head and simmer, covered, until muffins are removed from
oven. Remove muffins from oven and spoon or brush sauce on each muffin. Place muffins
back in oven and bake for another 15 minutes, or until internal temp reaches 160degreesF.
Serve with sauted kale (1/2 cup per person) and baked sweet potato with tbsp. ghee
Calories: 653
Fat: 35.6g
Carbs: 29.8g
Protein: 50.9g
13

BREAKFAST
WED SERVES 1
2 hard boiled eggs

1 cup mixed fruit
2 slices bacon
Calories: 336
Fat: 16g
Carbs: 31.2g
Protein: 18g
LUNCH
DINNER
Leftover Meatloaf Muffins

Serve with cup per person of baby carrots and 1 tbsp.
almond butter per person
Mediterranean Chicken
Calories: 452
Fat: 23g
Carbs: 24.8g
Protein: 44.7g
SERVES 2 plus 2 smaller servings for tomorrows lunch

In a large skillet over medium heat, add 1 tbsp. extra virgin olive oil Add 3 cloves minced
garlic with 1 diced yellow onion and saut 3-4 minutes, stirring constantly so you dont burn
garlic. Add 1 cup sliced mushrooms to sauted onions and garlic and cook for about
5-7 minutes until mushrooms are golden. Add salt and pepper to taste while cooking.
Add 1 tbsp. extra virgin olive and 1 tbsp. balsamic vinegar to pan then toss in 3 chopped
tomatoes, cup chopped sun dried tomatoes, and 1 cups artichoke hearts. Sprinkle in
the 1 tsp. dried parsley, 1 tsp. dried oregano and stir for a few minutes. Add 1 lb. 12 oz.
pre-cooked chopped chicken (from meal prep) and 2 cups spinach to pan, stir and cook for
1-2 minutes, or until chicken is heated through. Add more salt and pepper if needed.
Calories: 531
Fat: 13.5g
Carbs: 45.5g
Protein: 43.7g
THURS (make marinade for chicken whisk Leftover Mediterranean Chicken

cup extra virgin olive oil, cup Dijon
mustard, cup raw honey, juice of
half a lemon, 2 minced garlic cloves,
tbsp. paprika, tsp. cayenne
pepper, tsp. red pepper flakes, sea
salt and freshly ground pepper, add
1 lb. 12 oz. boneless skinless chicken
breasts and let marinate until dinner)
Coconut Milk Smoothie
SERVES 2
Calories: 309
Fat: 7g
Carbs: 19.2g
Protein: 29g
Chicken With Garlic Roasted Sweet Potatoes
SERVES 2 with 2 servings of leftovers for lunch

Preheat oven to 425 degrees F. In a bowl, combine 3 cups sweet potatoes, peeled and
cubed, 3 cloves minced garlic, 2 tbsp. extra virgin olive oil, 2 cups chopped broccoli, sea
salt and fresh ground pepper until well combined. Place 1 lb. 12 oz. chicken in a baking
dish, then add sweet potatoes all around chicken. Bake in oven for 30-40 minutes, or until
chicken is no longer pink and sweet potatoes are soft.
Calories: 685
Fat: 30.3g
Carbs: 46.9g
Protein: 34.8g
Calories: 162
Fat: 9g
Carbs: 17g
Protein: 3g
14

BREAKFAST
FRI Coconut Pancakes
(from meal prep)

(approx. 2 per person, depending on
the sizes you made at meal prep).
tbsp. honey (per person)
cup fruit (per person)
LUNCH
DINNER
Leftover chicken and sweet potatoes
Apple Mustard Chicken
Calories: 440
Fat: 19.2g
Carbs: 23.5g
Protein: 25.4g
Calories: 495
Fat: 30.6g
Carbs: 49g
Protein: 11.1g
SAT Per person:
2 hard boiled eggs

2 strips bacon
1 cup fruit
Calories: 336
Fat: 16g
Carbs: 31.2g
Protein: 18g
SUN Coconut Milk Smoothie
SERVES 2
In a small bowl, combine 1/8 cup apple cider vinegar, 1/8 cup Dijon mustard, 1 tbsp. coconut
oil, 3 tbsp. minced garlic, tbsp. honey, and season with salt and pepper to taste. Place
1 lb. chicken in a marinating container and pour the marinade on top. Place chicken in
refrigerator and marinate for about 30 minutes (the longer the better!) Preheat oven to
400 degrees. Spread chicken and marinade in a baking dish and cook in oven for 20-25
minutes.
Serve with baked Sweet Potato with cinnamon and cup sauted Kale per person
Calories: 400
Fat: 16.1g
Carbs: 26.1g
Protein: 34.7g
Strawberry Poppy Seed Chicken Salad
SERVES 2
Mix 1/8 cup pre-made strawberry poppy seed dressing, 1
tbsp. meal prep mayo, 12 oz. meal prep shredded chicken,
diced celery stalk, diced small carrot, 1/8 small minced
white onion, 1/8 cup diced walnuts, dash garlic powder, and
dash of sea salt. Enjoy!
Calories: 467
Fat: 29.4g
Carbs: 8g
Protein: 28.8g
Leftover crab cakes over bed of 1 cup (per person) arugula

Squeeze of lemon dressing
Calories: 311
Fat: 18.4g
Carbs: 6.1g
Protein: 33.3g
Crab Cakes
SERVES 2 with enough for lunch leftovers for 2 people

Mix 1lb. 12 oz. jumbo lump crab meat, 1 medium juiced lemon, 1 medium juiced lime, 1 tsp.
Dijon mustard, 1 tsp. parsley, tsp. black pepper, 1 tsp. sea salt 1 egg yolk. Mix well and
add 2 tbsp. coconut flour to absorb excess moisture (you might need a bit more). Form
mixture into small patties (you will need 4 larger patties and 2-4 smaller patties). Heat
cup coconut oil in a large saut pan. Lightly coat the patties with cup almond flour. Pan
fry patties in oil for 1 minute on each side or until golden brown.
Serve with sauted kale (4 oz. per person) and steamed broccoli (4 oz. per person)
Calories: 587
Fat: 39.9g
Carbs: 15.7g
Protein: 46g
Bacon wrapped Chicken
Tacos in lettuce cups
Breakfast for Dinner
Grilled Chicken with Avocado and Lime
Calories: 162
Fat: 9g
Carbs: 17g
Protein: 3g
15

PROTEIN
FF (approx. 22) Eggs

FF (1 package) Nitrite/nitrate free bacon
FF (2 cups) Lean chicken sausage
FF (10 oz.) Fresh sliced turkey breast (from deli)
FF (2 lbs. 6oz.) Boneless skinless chicken thighs
FF (12 oz.) Ground turkey breast
FF (1 lb. 12 oz.) Wild salmon
FF (1 lb.) Chicken tenderloins
FF (1 lb.) Steak
FF (1 lb. or more for snacking) Boneless, skinless chicken breast
PRODUCE
FF Zucchini
FF Red onions
FF Assorted fruits for
breakfast and snacks
FF (2 bulbs) Garlic
FF Fresh Basil
FF Apples
FF (11 cups) Baby spinach

FF Yellow onions
FF Carrots
FF (1 bag) Baby carrots
FF Sweet potatoes
FF Red bell pepper
FF Avocado
FF Lime
FF (1 head) Romaine
lettuce
FF Cucumber
FF (1 lb.) Asparagus
FF Lemons
FF Fresh parsley
FF Spaghetti Squash
FF (1 bag) Broccoli slaw
FF Roma tomatoes
FF Crushed tomato sauce
FF (2 cups) Mushrooms
FF Green onions
FF Rosemary
FF Thyme
FF (1/2 cup) Strawberries
FF (1 cup) Broccoli
MISCELLANEOUS
FF (2 cups) Artichokes
FF (6 cups) Low sodium chicken stock
FF (2 cups) Coconut milk
FF (1 cup) Challenge friendly tomato sauce (or make your own)
FF (1/2 cup) Pecans
FF *OPTIONAL Tapioca starch
FF *OPTIONAL Fennel seeds
16
SUNDAY MEAL PREP

FF Boil Eggs
FF Prep Summer dressing
FF Make Zucchini Casserole
FF Prep bacon burgers
week
RECIPES AND METHODS

How to Boil an Egg:

eggs to cool.
How to Bake Sweet Potatoes:
Scrub and rinse sweet potatoes, dry them off, and wrap them in
Easy Bacon Method:
on foil. Bake in a 375-degree oven for 10-15 minutes or until
and then discard.
17

How to Roast Chopped Sweet Potatoes:
Preheat oven to 375 degrees. Peel and cut sweet potatoes into 1
inch cubes. Lay sweet potatoes out in a single layer on a roasting
tray. Drizzle extra virgin olive oil, sea salt, and paprika over
potatoes. Roast for about 25-30 minutes in oven or until tender.
How to Cook a Spaghetti Squash:
Preheat oven to 400 degrees. Take 1 small/medium spaghetti
squash, and using a steady hand and sharp knife, split squash
in half lengthwise. Use a spoon to remove seeds and pulp and
discard. Place halved squash cut-side down on a roasting pan,
add a few tbsp. water to pan and roast for 35-40 minutes. Once
the squash has finished cooking, turn the halves over so they
cool faster (Make sure to use oven mitts because they will be
hot!). Once they are cool, use a fork to scrape with the grain of
the squash to harvest the strands.
Summer Dressing:
Mix 6 tbsp. extra virgin olive oil, 1 tbsp. honey, 2 tsp. Italian
seasoning, 2 tbsp. fresh cilantro, sea salt and freshly ground
black pepper TO TASTE. Mix well!
Calories: 99
Fat: 10.5g
Carbs: 2.2g
Protein: 0.0g
Zucchini Breakfast Casserole:
(Makes 6 large servings)
Preheat oven to 350 degrees. Saut 1 diced red onion, 4 cloves
minced garlic in 1 tbsp. ghee. In mixing bowl, combine 8 eggs, 2
cups cooked chicken sausage, 1 shredded zucchini (you can use
a julienne peeler, spiralizer, or just chop up the zucchini if you
prefer), 2 tbsp. shredded basil (you can do this with your hands),
and sea salt and pepper to taste. Once mixed, add in sauted
onions and garlic and mix well. Grease 9.13-inch baking dish and
spray with extra virgin olive oil. Pour mixture into baking dish
and place in preheated oven and cook for 30 minutes or until
completely cooked through (to make sure dish is cooked, you

can insert a toothpick into the center and if it comes out clean,
its done!). Cut casserole and portion into 6 large servings to save
for later in the week.
Calories: 222
Fat: 13.8g
Carbs: 3.9g
Protein: 20.1g
Avocado Bacon Burgers:
(Makes 2 servings)
Preheat oven to 400 degrees. Line a baking sheet with foil or
parchment paper. Lay out 4 slices bacon. Bake for 20-25 minutes
(keep an eye on the baking and cook until desired doneness).
Make sure to flip bacon halfway through cooking. While bacon
is cooking, prep burgers by mixing 12 oz. ground turkey breast,
2 cloves minced garlic, sea salt and black pepper to taste.
Form into 2 patties. Heat tbsp. ghee in a medium skillet over
medium heat and add patties. Cook for about 5-7 minutes on
each side (or until desired doneness). In a separate pan, heat
tbsp. ghee and cook 1 sliced red bell pepper and chopped
onion until soft and slightly charred. Remove from heat, let cool
and set aside for tomorrows lunch.
Calories: 356
Fat: 15.3g
Carbs: 7g
Protein: 49g
Sweet Potato Fries:
Preheat oven to 375 degrees. Peel 1-2 sweet potatoes and cut
them into even matchstick pieces. Then, place them on foil lined
baking tray, or parchment lined tray for crispier fries. Toss sweet
potatoes with coconut oil, salt, pepper and smoked paprika.
Pop fries in oven for about 30 minutes, flipping fries and the tray
halfway through. Enjoy!
Calories: 164
Fat: 14
Carbs: 26.8
Protein: 3
18
WEEK 3 MEAL PLAN

BREAKFAST
MON Zucchini Breakfast Casserole
1 cup fruit per person
Calories: 322
Fat: 13.8g
Carbs: 33.9g
Protein: 20.1g
LUNCH
DINNER
Avocado Bacon Burgers
Chicken With Spinach And Artichokes
(from meal prep) with 4 oz. per person sweet potato fries
Top Burger from meal prep with of a sliced avocado (per
person) and wrap in romaine lettuce if desired
Calories: 578
Fat: 34.6g
Carbs: 36.8g
Protein: 52.7g
SERVES 2 with 2 servings of leftovers for lunch.

Preheat oven to 425. Season 1lb. 12 oz. chicken thighs with salt and pepper. Melt 1 tbsp.
ghee in large oven safe pot or Dutch oven and brown for bout 5 minutes on each side.
Remove from skillet and set aside. Add 2 cups rinsed and drained artichokes, 1 sliced red
onion, 1 sliced yellow onion, and 2 sliced carrots to the skillet. Cook until vegetables are
slightly tender, stirring occasionally. Add 2 cloves finely chopped garlic and 2 cups spinach
and cook for another minute. Return chicken to pan and pour in 1 cup chicken stock. Place
in oven and bake for 20 minutes or until chicken is cooked through. Remove from oven
and let stand for 5 minutes before serving.
Calories: 388
Fat: 19g
Carbs:16g
Protein: 40.5g
TUE Peaches And Cream

Green Smoothie
SERVES 2
Blend 3 cups chopped peaches, 1
cucumber, 2 cups spinach, 2 cups
coconut milk and ice. Add more or
less ice depending on how thick you
prefer your smoothie. Enjoy!
Calories: 278
Fat: 12.8g
Carbs: 41g
Protein: 4.6g
Leftover Chicken with Spinach and Artichokes

Serve with cup baby carrots
Calories: 316
Fat: 13g
Carbs: 24g
Protein: 34.9g
Italian Chicken Fingers Over Spaghetti Squash
SERVES 2
Make Spaghetti Squash according to Meal Prep instructions
Heat cup coconut oil in a skillet over medium-high heat for 5 minutes. While oil
is heating, prep chicken. Place1/2 cup almond flour, 1 tbsp. tapioca starch (optional
ingredient but it helps!) 1 tsp. garlic salt, tsp. sea salt, 1 tsp. Italian seasoning, and tsp.
black pepper in a bowl and mix. Put 1 whisked egg in a separate bowl. Dip 1 lb. chicken
tenderloins into egg and then coat each with almond flour mixture. Place prepped chicken
into hot oil and fry for 5 minutes. Once first side is browned, turn chicken and fry the
other side for another 5 minutes or until chicken is golden brown and shows no pink in the
middle. During the last minute of frying, sprinkle paprika over chicken. Serve over a bed
of spaghetti squash (1 cup per person) and cup (per person) Challenge friendly tomato
sauce
Calories: 606
Fat: 31.2g
Carbs: 36.8g
Protein: 50.7g
19

BREAKFAST
WED Egg Scramble With Bacon
SERVES 2
4 whole eggs, 2 egg white, your
favorite seasonings
4 strips bacon
2 cup fruit
Calories: 337
Fat: 16.1g
Carbs: 30.2g
Protein: 21.6g
LUNCH
DINNER
Turkey Roll Ups
Foil Baked Salmon
SERVES 2
10 oz. fresh sliced turkey breast, 1 tbsp. mustard spread on
turkey, bell pepper, sliced thin rolled up.
4 oz. baby carrots, apple, 1 tbsp. almond butter (per
person)
Calories: 342
Fat: 11.7g
Carbs: 29.2g
Protein: 37.8g
SERVES 2 with 2 servings of leftovers

Preheat oven to 400 degrees. In a medium bowl, place 4 filets of salmon (2 8 oz., 2 6 oz.)
1 tbsp. extra virgin olive oil, salt and pepper to taste, 1 tsp. dried oregano. Cut foil into
4 pieces (each piece must be able to hold salmon and asparagus). First lay down 4 oz.
asparagus in each piece of foil (16 oz. all together). Layer fillets on top of asparagus. Top
each fillet with about 2 onion slices and 2 lemon slices each. Wrap sides of foil inward
over salmon and then fold on top and bottom of foil to enclose. Place foil packets in a
single layer on a baking sheet. Bake in preheated oven for about 20 minutes. Unwrap and
using a large spatula, transfer foil packets to plates and serve the larger two servings for
dinner, while saving the smaller fillets for tomorrows lunch.
Serve with baked sweet potato with cinnamon (per person)
Calories: 501
Fat: 21.7g
Carbs: 27.7g
Protein: 48.9g
THURS Zucchini Breakfast Casserole

Calories: 322
Fat: 13.8g
Carbs: 33.9g
Protein: 20.1g
Leftover Salmon and asparagus over bed of 2 cups

spinach, cup broccoli slaw, chopped cucumber and 1
lemon wedge squeezed over salad
SERVES 2
Calories: 333
Fat: 14.5g
Carbs: 12.7g
Protein: 38.1g
Chicken With Garlic And Basil Tomato Sauce
SERVES 2 plus 2 servings of leftovers for lunch

Preheat oven to 375. Sprinkle 1 lb. 12 oz. chicken breasts with 1 tsp oregano, tsp garlic
powder and sea salt and pepper to taste. Heat 1 tbsp. ghee in oven-proof skillet and brown
chicken on each side for 2-3 minutes. Remove chicken from skillet and pour in 2 cloves
minced garlic and stir for about 2 minutes, making sure it doesnt burn. Once you can
really smell the garlic, add in 1 cups tomato sauce and season with tsp sea salt and 2
tbsp. chopped basil. Simmer sauce for 5-6 minutes over medium heat, stirring constantly.
Return chicken to skillet. Transfer to oven and bake for 20-25 minutes or until chicken is
cooked through. While chicken is cooking, baste with tomato mixture every 10 minutes.
Remove from oven once cooked and add cup coconut milk to tomato sauce, stirring until
well combined. Serve chicken topped with tomato sauce.
Serve with 8 oz. steamed broccoli with 1 tbsp. ghee and 8 oz. roasted sweet potatoes
Calories: 557
Fat: 25.5g
Carbs: 35.8g
Protein: 53.5g
20

BREAKFAST
FRI Peaches And Cream
Green Smoothie
SERVES 2
Blend 3 cups chopped peaches, 1
cucumber, 2 cups spinach, 2 cups
coconut milk and ice. Add more or
less ice depending on how thick you
prefer your smoothie. Enjoy!
LUNCH
DINNER
Leftover chicken (6 oz. each)

Serve with 1 whole apple and 1 tbsp. almond butter per
person
SERVES 2
Spinach And Garlic Mushroom Chicken
Calories: 419
Fat: 18.7g
Carbs: 30.9g
Protein: 45g
Calories: 278
Fat: 12.8g
Carbs: 41g
Protein: 4.6g
SAT Zucchini Breakfast Casserole

Calories: 322
Fat: 13.8g
Carbs: 33.9g
Protein: 20.1g
SERVES 2 with 2 smaller servings of leftovers for lunch

Preheat grill or grill-pan to medium-high heat. Combine 2 tsp. paprika, 1 tsp. onion powder,
tsp. garlic powder, and 1 tsp. dried thyme in a small bowl. Season with salt and pepper
to taste. Sprinkle 1 lb. 12 oz. boneless skinless chicken breast with seasoning mixture. Grill
chicken for 10-15 minutes per side on preheated grill or grill-pan. Melt 1 tbsp. ghee in large
skillet and saut 4 cups baby spinach, 2 cups sliced mushrooms, 3 sliced green onions and
2 tbsp. pecans until mushrooms are tender. Set aside and keep warm. Top each chicken
breast with spinach mixture to serve.
Serve with cup (per person) of roasted sweet potatoes and zucchini
Calories: 497
Fat: 19.9g
Carbs: 32.3g
Protein: 54.9g
Leftovers from last nights dinner over bed of 2 cups

spinach, cup broccoli slaw, chopped cucumber, a
chopped avocado
Use either lemon wedge dressing or Summer Dressing
Macros calculated with Summer Dressing
SERVES 2
Calories: 458
Fat: 26.5g
Carbs: 20.6g
Protein: 42g
Steak With Herb Butter
SERVES 2
Preheat grill or grill pan to medium-high heat. Combine tsp. sea salt, tsp. garlic
powder, tsp. onion powder, 1 tsp. fennel seeds (optional), 1 tsp. paprika, and 1/8 tsp. chili
powder. Mix cup ghee, 1 tbsp. fresh rosemary, 1 tbsp. fresh thyme, 2 tbsp. fresh parsley
and 1 minced garlic clove and add I tsp. steak seasoning. Season 1 lb. steak generously
with remaining steak seasoning on both sides. Grill steaks for 2-5 minutes on each side
or until desired doneness. Let steaks rest for 4-5 minutes and top with herb butter before
serving.
Serve with a baked sweet potato with cinnamon (per person)
Calories: 681
Fat: 38.9g
Carbs: 26.8g
Protein: 50.6g
SUN Egg Scramble With Bacon
SERVES 2
4 whole eggs, 2 egg white, your
favorite seasonings
4 strips bacon
2 cup fruit
Calories: 337
Fat: 16.1g
Carbs: 30.2g
Protein: 21.6g
Fresh Chicken Summer Salad
SERVES 2
Assemble salad with 3 cups mixed greens, 4 whole sliced
strawberries, cup blueberries, 1/2 sliced avocado, 12 oz.
shredded or grilled chicken from meal prep. Drizzle 2-3
tbsp. Summer Dressing atop salad
Grilled Chicken Tenders with Sweet Potato Fries
Sausage Egg Scramble
Chicken Burgers
Lemon Chicken
Calories: 418
Fat: 22.4g
Carbs: 19.5g
Protein: 40.4g
21

PROTEIN
FF (3 cups) Challenge friendly Chicken sausage

FF (2 doz.) Eggs
FF (1 package) Bacon (nitrate/nitrite free)
FF (6-7 lbs.) Boneless skinless chicken breasts
FF (12 oz.) Shrimp
FF (1lb. 12oz.) Steak chunks
FF (12 oz.) Wild salmon
FF (1 lb.) Lean ground beef
PRODUCE
FF (3-4) Red Bell Peppers

FF Yellow onion
FF (1 bulb) Garlic
FF Mixed Fruit for
snacking and
breakfast
FF Avocado
FF (4-5) Lemons
FF Scallions
FF (3 sprigs) Fresh
rosemary
FF (2-3 lbs.) Brussels
sprouts
FF (6 oz.) Mushrooms

FF Yellow pepper
FF Red onion
FF (1 pint) Cherry
tomatoes
FF Lime
FF (14) Fresh figs

FF Bananas
FF (12 oz.) Strawberries
FF (5 cups) Baby spinach
FF (3-4 cups) Arugula
FF (1/2 cup) Blackberries
FF Sweet potatoes
FF Green bell pepper
FF (1 rib) Celery
FF Basil
FF *OPTIONAL
Jalapeo
MISCELLANEOUS
FF (2 cups) Low sodium chicken broth

FF Taco seasoning from week one
FF Pecans
FF (2 14 oz.) Cans diced tomatoes
FF (6 oz.) Tomato paste
FF Walnuts
FF *OPTIONAL Capers
22
SUNDAY FOOD PREP

FF Boil Eggs
lemon
FF Prep Sausage Egg Cups
week
RECIPES AND METHODS


(makes 4 servings)
toss around.
Scrub and rinse sweet potatoes. Dry them off and wrap them in
23

Easy Bacon Method:
and then discard.
How to Boil an Egg:
eggs to cool.
Sweet Potato Fries:
potatoes with coconut oil, salt, pepper, and paprika. Pop fries
in oven for about 30 minutes, flipping fries and the tray halfway
through. Enjoy!
Easy Shredded Chicken:
Heat extra-virgin olive oil over medium-high heat. Pat chicken
breasts dry and season with salt and pepper on both sides.
Place chicken top side down in skillet and let chicken cook
for 5 minutes. Flip chicken and add water. Cover skillet and
let chicken simmer for about 7-10 minutes, or until completely
cooked through. Add additional water while chicken is cooking if
it evaporates too much. Remove chicken from skillet and let cool
slightly before shredding. Set aside for the week!
Mustard Balsamic Salad Dressing:
Mix cup extra virgin olive oil, 3 tbsp. balsamic vinegar, 1 tbsp.
Dijon mustard, 1/8 tsp. garlic powder, pinch of salt and pepper
together until well combined. Set aside for later in the week
Makes approx. 12 servings
Calories: 84
Fat: 9.3g
Carbs: 0.6g
Protein: 0g
Sausage Egg Cups:
(makes 6 servings)
Preheat oven to 325 degrees. Cook 3 cups chicken sausage until
cooked through. In a large bowl, add sausage, 1 chopped red
bell pepper, chopped yellow onion, 12 eggs, 3 minced garlic
cloves, tsp. garlic powder, tsp. red pepper flakes, sea salt
and pepper to taste. Whisk until well combined. Pour into muffin
tins (you will be making enough for 2 people for 3 days, so try
to fill approx. 12 muffin tins. If you are not using a silicone muffin
tray, you will need to grease the tins or use muffin liners. Place
in oven and bake for 35-40 minutes or until cooked through. Set
aside for breakfasts throughout the week.
Calories: 288
Fat: 16.1g
Carbs: 5.3g
Protein: 29.6g
Chicken Salad with Bacon and Green Onions:
Take 4 slices bacon and chop into bite size pieces. Brown
bacon in a large saut pan over medium high heat until crisp.
Remove bacon from pan and set aside to drain on paper towels,
leaving rendered fat in pan. Take 12 oz. of prepped easy
shredded chicken and place in large bowl, toss together with
bacon, 1 thinly sliced scallion, and 2 tbsp. prepped mayo. Mix to
fully combine. Add sea salt and pepper to taste. Set aside for
tomorrows lunch
Calories: 324
Fat: 17.5g
Carbs: 1.9g
Protein: 42.1g
24
WEEK 4 MEAL PLAN

BREAKFAST
MON Sausage Egg Cups
cup fresh fruit (per person)

Calories: 305
Fat: `16.1g
Carbs: 10.3g
Protein: 29.6g
LUNCH
Chicken Salad With Bacon And Green Onions
SERVES 2
Use meal prepped salad. Serve with 4 oz. baby carrots per
person
Calories: 370
Fat: 17.5g
Carbs: 12.6g
Protein: 43.4g
DINNER
Chicken And Brussels Sprouts With Mustard Sauce
SERVES 2
Preheat oven to 450 degrees. Place 1 lb. boneless skinless chicken breast and season with
sea salt and pepper. Heat a large ovenproof skillet over high heat. Add tbsp. extra virgin
olive oil and tilt pan so oil covers base of pan. Add chicken to hot skillet and allow to cook
for 3-4 minutes or until browned. Flip chicken over and place pan in preheated oven. Bake
at 450 for about 9 minutes or until done. Remove chicken from pan and transfer to a plate.
Keep warm by loosely tenting with aluminum foil. While chicken is cooking, heat one tbsp.
of ghee in a large skillet over high heat. Add 8 oz. Brussels sprouts and 6 oz. mushrooms.
Allow to cook, stirring only occasionally until wilted and slightly brown, about 10 minutes.
Using pan from the chicken, heat over medium-high heat, add cup chicken broth. Bring
to a boil and scrape pan to loosen browned bits. Reduce heat to medium-low and simmer
for about 5 minutes. Whisk in 1 tbsp. Dijon mustard, remaining 1/2 tbsp. ghee and rosemary.
To serve, top chicken breasts with Brussels sprout and mushroom mixture and smother with
the sauce.
Serve with 4 oz. roasted Sweet Potatoes per person.
Calories: 532
Fat: 25.7g
Carbs: 26.3g
Protein: 53.8g
TUE 2 hard boiled eggs

2 strip bacon
1 cup fruit
Calories: 336
Fat: 16g
Carbs: 31.2g
Protein: 18g
Southwest Shrimp Salad
SERVES 2
In a small bowl, combine fresh squeezed juice and zest
of lime, tbsp. extra virgin olive oil, 1 tbsp. honey and
1 tsp. taco seasoning (you should have plenty left over
from week one). Stir or shake to combine. Place 12 oz.
shrimp in a container. Sprinkle taco seasoning over shrimp.
Place lid on container and shake to coat. Heat tbsp.
ghee in a frying pan over a medium flame. Add shrimp to
pan, making sure they dont overlap. Cook for 3 minutes,
or until they begin to turn pink. Flip shrimp and cook for
another 3 minutes, remove pan from heat and allow shrimp
to cool. In a large bowl, combine 3 cups mixed greens,
diced yellow pepper, jalapeno pepper deseeded and cut
into bite sized pieces. Use the juice of 1 lime over salad.
Balsamic Beef And Figs
SERVES 2 plus 2 smaller servings for leftovers

Pour cup balsamic vinegar, 1 juiced lemon, 2 sprigs fresh rosemary, tsp. sea salt,
tsp. black pepper over 1 lb. 12 oz. steak chunks in a bowl or bag. Let marinade either in
refrigerator for 2 hours or on countertop for 15 minutes. On a heated grill or grill pan, place
meat, 8 sliced black figs, onion diced and cook for 3 minutes per side of meat.
Remove from grill or grill pan and let rest for 5 minutes so juices can settle. Enjoy!
Serve with a baked sweet potato with tbsp. ghee (per person).
Calories: 582
Fat: 15.6g
Carbs: 69.6g
Protein: 46.1g
Calories: 283
Fat: 9.1g
Carbs: 25.9g
Protein: 26.7g
25

BREAKFAST
WED Strawberry Spinach Green
Smoothie
Makes 2 smoothies
Add 1 banana, 6 oz. fresh
strawberries, 2 oranges, 3 cups
packed baby spinach, 1 cucumber,
1 cup water, and ice (depending on
your preferred consistency).
LUNCH
DINNER
Leftover Steak (approx. 6 oz. per person) and figs over a

bed of arugula (about 1 cup per person)
Serve with 1 apple and tbsp. almond butter (per person)
Honey Balsamic Chicken Breast
Calories: 354
Fat: 10.6g
Carbs: 44.9g
Protein: 37.2g
Calories: 210
Fat: 0.8g
Carbs: 50.6g
Protein: 4.6g
SERVES 2
Slice 1 lb. chicken breasts on a diagonal into six strips each. Place strips in a quart sized zip
lock bag along with cup balsamic vinegar, one clove minced garlic, tbsp. extra virgin
olive oil and a pinch of sea salt and black pepper. Mix ingredients in bag and let marinate
in refrigerator for at least 30 minutes. When ready to cook, heat tbsp. olive oil in a large
skillet over medium heat. When oil is hot, cook strips until browned on both sides (about
2-3 minutes per side). Place cooked chicken on a clean plate. Turn heat down on skillet to
medium-low and add tbsp. ghee and 1 tbsp. balsamic vinegar to skillet. Use a spoon to
stir the mixture. Once mixture has dissolved together, add 1 tbsp. honey, increase heat
and allow sauce to simmer until thickened. Once sauce has thickened, season to taste with
salt and pepper. Add chicken back to skillet and toss to coat in sauce.
Serve with roasted peppers and onions (1/2 cup per person).
Calories: 457
Fat: 16.8g
Carbs: 26.9g
Protein: 48.9g
THURS SERVES 1
2 hard boiled eggs

2 strips bacon
1 cup fruit
Calories: 336
Fat: 16g
Carbs: 31.2g
Protein: 18g
Citrus Salmon Berry Salad
SERVES 2
Place 1 cup spinach, 1 cup arugula, cup blueberries,
cup blackberries and cup cherry tomatoes in a bowl.
Place 12 oz. salmon (2 fillets) on pre-heated grill pan with
tbsp. extra virgin olive oil then season fish with tsp. garlic
powder, tsp. onion powder, 1/8 tsp. cayenne pepper and
sea salt to taste. Cook for about 5-6 minutes per side (or
until cooked through, will depend on thickness of the fillet).
When Salmon is done cooking, place on top of salad and
top with 1/8 cup pecans then drizzle with pre-made Mustard
Balsamic Salad Dressing.
Calories: 459
Fat: 28.9g
Carbs: 13.5g
Protein: 37g
Chicken Cacciatore
SERVES 2 with enough for lunch leftovers for 2 people

Warm 2 tbsp. coconut oil in a large pan over medium-high heat. Add 1 lb. 12 oz. diced
chicken and saut until brown, about 5 minutes on each side. Transfer chicken to a plate
and let rest. In same pan, add 1 large chopped red bell pepper, 1 chopped onion and 2
cloves finely minced garlic and saut until onions are soft, about 5 minutes. Add 1 14.5 oz.
can diced tomatoes with juice, cup chicken stock, 2 tbsp. drained capers (if using), 1
tsp. fresh oregano leaves (minced) and cup coarsely chopped fresh basil leaves, and
season to taste with salt and pepper. Add chicken back to pan, make sure they are all
coated with sauce and bring to a simmer. Cover saucepan and simmer on a medium-low
heat for 30 minutes, or until chicken is well cooked. Garnish with fresh basil to serve.
Calories: 369
Fat: 15.5g
Carbs: 13.2g
Protein: 50.7g
26

BREAKFAST
FRI Sausage Egg Cups

Calories: 305
Fat: 16.1g
Carbs: 10.3g
Protein: 29.6g
LUNCH
DINNER
Leftover Chicken Cacciatore
Chicken And Walnuts Brussels Salad
Serve with 4 oz. baby carrots and tbsp. almond butter

(per person)
Calories: 320
Fat: 13.8g
Carbs: 21g
Protein: 42.9g
SERVES 2
Season 1 lb. boneless skinless chicken breast with sea salt and pepper on both sides. Heat
tbsp. coconut oil on saut pan at medium-high heat. Cook for about 4-5 minutes on each
side or until completely cooked through. Remove from heat and set aside. Thinly slice
about 2-3 cup Brussels sprouts. Roughly chop cup walnuts. Place walnuts on pan you
cooked chicken on and toast until golden brown, stirring constantly.
In a smaller skillet, saut tbsp. ghee and chopped onion over medium high heat until
onions are golden brown, about 5 minutes. Remove from heat, and stir in 1 tbsp. honey and
freshly squeezed lemon juice (1 lemon)
Warm up tbsp. ghee in same pan you toasted the walnuts in, Place sliced Brussels
sprouts and stir for about 1-2 minutes or until you can smell them and they turn bright green.
Remove from heat. In a large bowl, toss Brussels sprouts, walnuts and chicken together.
Toss dressing and salad together and enjoy!
Calories: 540
Fat: 26.3g
Carbs: 30.7g
Protein: 55.2g
SAT Strawberry Spinach Green

Smoothie
SERVES 2
Add 1 banana, 6 oz. fresh
strawberries, 2 oranges, 3 cups
packed baby spinach, 1 cucumber,
1 cup water, and ice (depending on
your preferred consistency).
Calories: 210
Fat: 0.8g
Carbs: 50.6g
Protein: 4.6g
Easy Chicken Salad
SERVES 2
Toss 12 oz. easy shredded chicken from meal prep, 2 cups
arugula, 2 cups baby spinach, 4 chopped figs, cup cherry
tomatoes and sliced red onion. Top with either lemon
wedge dressing, or meal prep Mustard Balsamic Dressing
Macros calculated with Mustard Balsamic Dressing.
Calories: 379
Fat: 14.2g
Carbs: 30.7g
Protein: 38.5g
Sweet Potato Sloppy Joes
SERVES 2
Saut chopped onion, 1 clove minced garlic, and cup chopped celery together in 1
tbsp. coconut oil in skillet until onions are tender. Add and brown 1 lb. ground beef in same
skillet. Add 1 tsp. chili powder, 1 tsp. cumin, 1 tbsp. honey and chopped green pepper
and chopped red pepper to skillet. Pour in of a 12oz. can of diced tomatoes with liquid
and of a 6oz. can tomato paste. Simmer all together on low for about 15 minutes. Finish
with sea salt and pepper to taste. Use 2 meal prepped baked sweet potatoes, or make
now according to meal prep instructions and cut in half. Scoop out a portion to form a little
bowl and fill with sloppy joe mixture-or you can slice up the sweet potatoes into wedges
and pour sloppy joe mixture on top. Serve hot and enjoy!
Calories: 695
Fat: 23.5g
Carbs: 66.6g
Protein: 56.5g
27

BREAKFAST
SUN Sausage Egg Cups

Calories: 305
Fat: 16.1g
Carbs: 10.3g
Protein: 29.6g
LUNCH
DINNER
Brussels Salad
Bacon wrapped chicken
Bacon wrapped shrimp with sweet potatoes
Chicken and Broccoli
Grilled Chicken over Zucchini Noodles
SERVES 2
Slice 2 cups Kale and lb. Brussels sprouts. Toss in
4 slices cooked bacon, and cup chopped almonds.
Sprinkle with sea salt, and use lemon wedge over salad or
Mustard Balsamic Dressing (or any leftover dressing you
have made from the last few weeks) and enjoy! (you can
always add some other protein to enhance the dish).
Calories: 287
Fat: 20.1g
Carbs: 16.4g
Protein: 15g
28

PROTEIN
FF 18 Eggs
FF (1 package) Bacon (nitrate/nitrite free)
FF (approx. 6 lbs.) Boneless skinless chicken breast
FF 1 lb. Wild salmon
FF 1 lb. Ground turkey
FF 10 oz. Fresh sliced turkey
FF 2 lbs. Ground beef
PRODUCE
FF (approx. 4-5 lbs.) Baby

spinach
FF 2 Tomatoes
FF Basil
FF 4 Zucchini
FF (1 head) Garlic
FF ( cup) Sun dried tomatoes

FF 2-3 Lemons
FF 4 Bell peppers
FF (1 bag) Broccoli slaw
FF 4 Avocados
FF (1 head) Romaine lettuce
FF 2 Cucumbers
FF Dill
FF Fruit for breakfast and
snacking
FF 2 Onions
FF (1 small/medium) Spaghetti
squash
FF 5 Sweet potatoes
FF (1 cup) Broccoli
MISCELLANEOUS
FF (1 cup) Coconut milk from the can

FF Almond milk
FF 4 oz. Salsa
FF cup Pecans
FF Your favorite challenge-approved guacamole or make your own!
FF Leftover taco seasoning
FF cup Low sodium chicken stock
FF cup Tomato paste (you should have leftover from last week)
29
SUNDAY FOOD PREP

FF Boil Eggs
lemon
FF Prep BLT Frittata
FF Prep Pancakes
week
RECIPES AND METHODS


(makes 4 servings)
toss around.
Scrub and rinse sweet potatoes. Dry them off and wrap them in
30

Easy Bacon Method:
and then discard.
How to Boil an Egg:
eggs to cool.
Sweet Potato Fries:
potatoes with coconut oil, salt, pepper, and paprika. Pop fries
in oven for about 30 minutes, flipping fries and the tray halfway
through. Enjoy!
Sauteed Zucchini:
Chop zucchini into bite sized pieces. Heat extra virgin olive oil,
ghee or coconut oil over medium heat in a large saut pan. Add
zucchini and stir frequently for 3-5 minutes, or until zucchini is fully
cooked but not too soft. Enjoy!
BLT Frittata:
(makes 4 large servings)
Preheat oven to 400 degrees. In a medium bowl, whisk 8 eggs, 1
tbsp. almond milk, 2 tbsp. fresh chopped basil, tsp. sea salt and
tsp. pepper. Set aside. Heat 1 tbsp. extra virgin olive oil in 10inch nonstick skillet over medium heat. Add 4 cups baby spinach
and cook for 3-4 minutes until wilted. Add in 4 slices cooked
and chopped bacon and stir. Add egg mixture to pan and place
tomatoes on top. Using a spatula, occasionally lift edges to allow
uncooked eggs to run under. When frittata has set, transfer to oven
and cook for 12-15 minutes or until egg is cooked through. Cut into
wedges and set aside for use throughout the week.
Calories: 217
Fat: 16.6g
Carbs: 0.9g
Protein: 15.6g
Coconut Pancakes:
(makes 6 servings)
Mix 9 eggs, 5 tbsp. coconut oil and 3 tbsp. honey together.
Add in cup coconut milk and 1 tsp. vanilla extract. Then mix
in 3/4 cup coconut flour, 1/3 tsp. baking soda and pinch of salt but
dont overmix! Melt 3 tbsp. ghee in large skillet and begin ladling
batter to pan. You will be making enough for 6 servings, so make
sure to portion out your pancakes accordingly. You wont see
much bubbling like typical pancakes, so be careful when flipping.
You want to make sure the pancakes are cooked enough before
flipping. Finish cooking on other side, and set aside for meals later
in the week.
Calories: 377
Fat: 28.9g
Carbs: 18.4g
Protein: 11
Easy Shredded Chicken:
Heat extra virgin olive oil over medium-high heat. Pat chicken
breasts dry and season with salt and pepper on both sides. Place
chicken top side down in skillet and let chicken cook for 5 minutes.
Flip chicken and add water. Cover skillet and let chicken simmer
for about 7-10 minutes, or until completely cooked through. Add
additional water while chicken is cooking if it evaporates too much.
Remove chicken from skillet and let cool slightly before shredding.
Set aside for the week!
31
WEEK 5 MEAL PLAN

BREAKFAST
MON BLT Frittata
1 cup mixed fruit

Calories: 267
Fat: 16.6g
Carbs: 15.9g
Protein: 15.6g
LUNCH
DINNER
10 oz. fresh sliced turkey breast, 1 tbsp. mustard spread on

turkey, bell pepper, sliced thin rolled up.
8 oz. baby carrots, 1 apple, 2 tbsp. almond butter
SERVES 2
Sun Dried Tomato Chicken
Calories: 342
Fat: 11.7g
Carbs: 29.2g
Protein: 37.8g
SERVES 2 with lunch leftovers for 2 people

Preheat oven to 375 degrees. Place 2 8oz. and 2 6oz. chicken breasts in a large baking
dish. Sprinkle with 1 tbsp. dried basil, sea salt and black pepper to taste over chicken.
Sprinkle 4 cloves garlic, sliced thin, cup sun dried tomatoes, and 1 tbsp. olive oil over
chicken. Seal tightly with tin foil and bake for 20 minutes. Remove tin foil and bake for
another 15 minutes or until chicken is no longer pink in the middle
Serve with a side of cup steamed broccoli with tbsp. ghee and cup roasted sweet
potatoes (per person).
Calories: 540
Fat: 25.5gg
Carbs: 30.8g
Protein: 53.5g
TUE Coconut Pancakes
from meal prep (approx. 2 per

person, depending on the sizes you
made at meal prep).
Calories: 377
Fat: 28.9g
Carbs: 18.4g
Protein: 11
WED BLT Frittata

Calories: 217
Fat: 16.6g
Carbs: 0.9g
Protein: 15.6g
Leftover Chicken (approx. 6 oz. chicken per person) over 2

cups romaine lettuce and cup broccoli slaw
Your choice of lemon wedge dressing, or any leftover
dressing from previous weeks.
SERVES 2
Turkey Tacos
Calories: 244
Fat: 7.5g
Carbs: 10.2g
Protein: 38.5g
Calories: 543
Fat: 36g
Carbs: 14.2g
Protein: 45.5g
Easy Shredded Chicken Salad
Pecan Salmon
SERVES 2
12 oz. easy shredded chicken from meal prep over a bed
of 3 cups romaine lettuce, 1 chopped zucchini, 1 diced
avocado, cup broccoli slaw. Use lemon wedge dressing
or balsamic vinegar.
Calories: 454
Fat: 16.2g
Carbs: 38.9g
Protein: 36.9g
SERVES 2
1 lb. Ground turkey cooked in 1 tbsp. coconut oil with your favorite taco spices
Served on romaine lettuce wraps w/ salsa and avocado (or make a salad)
*Use about 2 oz. salsa and avocado per person.
SERVES 2
Preheat oven to 375 degrees. In a medium sized bowl, whisk together cup Dijon
mustard, 1 tbsp. honey.
Toss cup crushed pecans into a food processor and pulse until finely chopped (you can
chop by hand if you dont have a food processor). Pour chopped pecans into a large bowl
and set aside.
Taking one fillet Salmon at a time (2 8 oz. fillets) roll fish in mustard-honey mixture and coat
on both sides.
Transfer coated chicken into chopped pecans and cover on both sides.
Place crusted chicken into a greased glass baking dish and sprinkle each chicken breast
with a little bit of sea salt if desired. Bake 35 minutes or until fish flakes easily with a fork.
*Serve with 1 cup (1/2 cup per person) zucchini sauted in tbsp. ghee (instructions in meal
prep).
Calories: 617
Fat: 38.2g
Carbs: 14.6g
Protein: 48.7g
32

BREAKFAST
THURS Coconut Milk Smoothie
SERVES 2
Calories: 162
Fat: 9g
Carbs: 17g
Protein: 3g
LUNCH
DINNER
Zucchini Cucumber Dill Salad
Honey Chipotle Meatballs
SERVES 2
Toss 3 cups spinach, 2 small zucchini sliced, 1 peeled and
sliced cucumber, avocado and 12 oz. easy shredded
chicken from meal prep. Garnish with dill and squeeze
lemon over salad.
Calories: 342
Fat: 10.5g
Carbs: 20.8g
Protein: 42
SERVES 2 with lunch leftovers for 2 people.

Preheat oven to 350 degrees. In medium sized bowl, mix 1 lb. 12 oz. ground beef,
cup chopped onion, 2 cloves minced garlic, 1 egg, salt and pepper with your hands until
combined. Form mixture into meatballs. Melt 1 tbsp. ghee in a large oven safe skillet over
medium-high heat. Add meatballs and cook for 5 minutes, turning frequently until browned
on all sides. Transfer skillet to oven and bake for 18-20 minutes, until the meatballs are
cooked through. While meatballs are cooking, place cup chicken stock, 1/3 cup tomato
paste, cup raw honey, 2 tbsp. fresh squeezed lemon juice, tsp. chili powder, tsp.
sea salt, tsp. paprika, and tsp. dried mustard (if you have it) in a medium saucepan
over medium-high heat and whisk to combine. Bring to a boil then reduce heat to low
and simmer for 3-5 minutes, or until the sauce has thickened, stirring occasionally. Taste
and adjust seasonings if needed. Once meatballs are done cooking, use slotted spoon to
transfer them to pan with the sauce and toss to coat.
Serve with baked sweet potato (per person) with cinnamon.
Calories: 609
Fat: 22.9g
Carbs: 49.3g
Protein: 51.5g
FRI Coconut Pancakes
from meal prep (approx. 2 per

person, depending on the sizes you
made at meal prep).
Calories: 377
Fat: 28.9g
Carbs: 18.4g
Protein: 11g
Leftover meatballs
Calories: 393
Fat: 15.4g
Carbs: 26.6g
Protein: 36.8g
Chicken Florentine
SERVES 2 plus 2 servings of leftovers for lunch.

Preheat oven to 400 degrees. Take 1 medium spaghetti squash, and using a steady hand
and sharp knife, split squash in half lengthwise. Use a spoon to remove seeds and pulp
and discard. Place halved squash cut-side down on a roasting pan, add a few tbsp. water
to pan and roast for 35-40 minutes. While squash is roasting, heat a large skillet to medium
high and drizzle 2 tbsp. extra virgin olive oil. Add in 1 lb. 12 oz. diced boneless skinless
chicken breast, 2 cloves minced garlic, and 1 diced onion. Cook until chicken is fully
cooked and onion is translucent (about 12 minutes or so). A few minutes before meat is
done, pile 3 cups baby spinach in pan so it wilts down. Stir spinach into chicken mixture as
it cooks down. Then set aside until squash is done roasting. Once the squash has finished
cooking, turn the halves over so they cool faster (Make sure to use oven mitts because
they will be hot!). Once they are cool, use a fork to scrape with the grain of the squash to
harvest the strands. Transfer strands into the pan with the chicken mixture, season with
sea salt and black pepper to taste. Toss so everything gets evenly combined.
Serve with Baked Sweet Potato with tbsp. ghee (per person).
Calories: 555
Fat: 23.5g
Carbs: 40.8g
Protein: 52.4g
33

BREAKFAST
SAT Egg Scramble With Sweet
Potatoes
SERVES 2
Add cup chopped sweet potatoes
and 1 tbsp. ghee to saut pan over
medium-high heat. Cook for about
10 minutes, stirring occasionally. In a
bowl, mix 4 whole eggs, 2 egg whites
and your favorite seasonings. Whisk,
then add to saut pan and cook,
stirring constantly until eggs are
completely cooked through.
Serve with 2 strips of bacon.
LUNCH
DINNER
Leftover Chicken Florentine

Serve with apple and tbsp. almond butter (per person)
Bacon Wrapped Guacamole Chicken
Calories: 336
Fat: 12.5g
Carbs: 23g
Protein: 39.2g
Calories: 557
Fat: 63.9g
Carbs: 58.3g
Protein: 60.4g
Calories: 333
Fat: 23.6g
Carbs: 6.9g
Protein: 22.1g
SUN Coconut Pancakes

Calories: 377
Fat: 28.9g
Carbs: 18.4gg
Protein: 11g
SERVES 2
Preheat oven to 400 degrees. Lay 2 (8 oz.) pieces of chicken between 2 pieces of
parchment paper and pound thin (make sure they are as even as possible). Season with
salt and pepper, then spread cup of guacamole evenly between the 2 breasts. Roll up
breasts and wrap each in 2 slices of bacon (per breast).
Place breasts on a baking sheet and put in preheated oven about 20-30 minutes, turning
the oven to broil for the last few minutes to ensure bacon is crispy
*Serve with baked sweet potato with tbsp. ghee and cup steamed broccoli (per
person).
Quick And Easy Chicken Salad
SERVES 2
Toss 12 oz. meal prep easy shredded chicken, 1 cup baby
spinach, 2 cups romaine lettuce, cup broccoli slaw,
cup sliced bell peppers and 1 tbsp. pecans. Balsamic
vinegar or any leftover dressing from previous weeks.
BREAKFAST FOR DINNER!

Or use any frozen previous meal that you had extras of.
Calories: 302
Fat: 14.9g
Carbs: 8.1g
Protein: 38.5g
34
SUNDAY MEAL PREP DINNER IDEAS

WEEK 1
WEEK 2
WEEK 3
CILANTRO LIME CHICKEN TACOS
GRILLED CHICKEN BREAST WITH

PEPPERS AND ONION
BACON WRAPPED CHICKEN
(serves 2)
Mix 1 lb. ground chicken, the juice of
2 limes, tsp. sea salt, tsp. garlic
powder, tsp. ground pepper, tsp.
onion powder.
In a medium saucepan, heat 2 tbsp.
coconut oil and add seasoned ground
beef. Cook for about 3-4 minutes, then
add 3 tbsp. chopped cilantro. Finish
cooking until chicken is no longer pink.
Calories: 523
Fat: 35.7g
Carbs: 8.3g
Protein: 44.6g
Serve on romaine lettuce wraps with

avocado per person OR over a bed of
brown rice if PRO
SHRIMP AND AVOCADO SALAD

Whisk together 3 tbsp. lime juice, 1 tsp.
cumin and tsp. sea salt, then whisk in
2 tbsp. olive oil to make dressing. Cut
up an avocado into bite sized chunks,
put in a large bowl and toss with about
half the dressing.
Heat medium saucepan over high heat
with 1 tbsp. ghee. Once ghee is hot, add
1 lb shrimp and cook until nice and pink
on both sides. Set aside.
Toss shrimp with avocado.
Add more dressing and sea salt if
desired
Calories: 459
Fat: 27.7g
Carbs: 7.6g
Protein: 49.6g
Coat saut pan with 1 Tbsp. extravirgin olive oil. Throw in 1 cup chopped
peppers and onions, season with sea
salt, pepper, and garlic salt. Cook until
onions become translucent, about 2
minutes. Add 1 lb. cooked grilled chicken
breast and cook until re-heated through.
Use additional seasonings to taste
if needed (use what you are already
cooking for meal prep). Use any side that
you have already prepared.
Calories: 297
Fat: 13g
Carbs: 2.7g
Protein: 44g
Calories: 614/
ground beef: 756
Fat: 4D5.7g / 61g
Carbs: 17g / 17g
Protein: 43.1g / 45.5g
1 lb. ground turkey OR ground beef

cooked in 1 Tbsp. coconut oil with your
favorite taco spices.
salsa and avocado
(or make a salad).
Use about 2 oz. salsa and avocado
per person.
Calories: 614/
ground beef: 756
Fat: 45.7g / 61g
Carbs: 17g / 17g
Protein: 43.1g / 45.5g
GRILLED CHICKEN SALAD
GRILLED SALMON OVER SALAD

(per salad)
8 oz. grilled salmon over 2 cups mixed
greens, cup roasted sweet potatoes,
and cup mushrooms. Squeeze
lemon wedge over salad.
Calories: 532
Fat: 26g
Carbs: 8.5g
Protein: 62g
PALEO TACOS
PALEO TACOS
1 lb. ground turkey OR ground beef
cooked in 1 Tbsp. coconut oil with your
favorite taco spices.
salsa and avocado
(or make a salad).
Use about 2 oz. salsa and avocado
per person.
Mix 1 Tbsp. local honey with Tbsp.

Dijon mustard. Brush two 8 oz. chicken
breasts with honey mustard. Wrap 2
slices of bacon around 1 chicken breast
and bake at 375 for 30 minutes or until
chicken is completely cooked through.
If bacon is not fully cooked, place under
broiler for 2-3 minutes.
Use any pre-made sides.
Calories: 396
Fat: 15.1g
Carbs: 12.2g
Protein: 49.8g
(per person)
2 cups romaine lettuce, cup chopped
raw zucchini, cup chopped avocado,
cup broccoli slaw, and 8 oz. chopped
grilled chicken (that you have already
prepared).
1-2 Tbsp. balsamic vinegar.
Calories: 324
Fat: 11.6g
Carbs: 12g
Protein: 46.5g
STEAK STIR FRY

In a saut pan, heat 2 Tbsp. coconut
oil. Once hot, throw in cup broccoli,
1 minced garlic clove, cup chopped
onion, and cup chopped zucchini.
Saut for about 5 minutes (making sure
to not let anything burn), then add 1
lb. chopped steak. Cook until steak is
cooked to desired doneness. Season
with salt and pepper to taste.
Calories: 524
Fat: 30.2g
Carbs: 9.5g
Protein: 49.6g
35
SUNDAY MEAL PREP DINNER IDEAS

WEEK 4
WEEK 5
GRILLED CHICKEN STRIPS WITH SWEET POTATO FRIES
BACON WRAPPED CHICKEN
Use 1 lb. grilled chicken from meal prep, seasoned with sea salt, pepper,
and paprika, and cut into strips. Mix 2 Tbsp. raw honey and 1 1/2 Tbsp.
Dijon mustard to use as a dipping sauce.
Use cup per person of Sweet Potato Fries.
Calories: 465
Fat: 20g
Carbs: 43.8
Protein: 47g
SAUSAGE EGG SCRAMBLE

Heat Tbsp. extra-virgin olive oil in saut pan until hot, then add 8 oz.
of your favorite Challenge-approved sausage. Crumble and cook for a
few minutes to heat through. Add about cup of any chopped veggies
of choice that you have from meal prep, then crack 4 whole eggs and
2 egg whites and scramble together. Season to taste with sea salt and
black pepper. Serve with 1 cup of fruit per person.
Calories: 617
Fat: 43.6g
Carbs: 18g
Protein: 35g
CHICKEN BURGERS
Mix 1 lb. ground chicken, 1 Tbsp. either fresh chopped dill or 1/3 Tbsp.
dried dill, 3 chopped chives, juice of 1 lemon, 2 minced garlic cloves or 1
tsp. garlic powder, 1 tsp. dried Italian herbs, tsp. paprika, and sea salt
in a bowl. Combine with hands and mold the mixture into 2-4 patties,
depending on how thick you like your burgers. Set the burgers on wax
paper. Heat a frying pan and add 1 Tbsp. oil. Place patties in the pan,
cook on one side for 6 minutes and cook on the second side for about
4-5 minutes. Cook for more or less time depending on the thickness of
burger.
Calories: 359
Fat: 17.5g
Carbs: 4.3g
Protein: 46.8g
Calories: 532
Fat: 26g
Carbs: 8.5g
Protein: 62g
BACON WRAPPED SHRIMP WITH SWEET POTATOES

Place 1 lb. shrimp on a baking tray and squeeze juice of 1 lemon over
shrimp. Season with tsp. sea salt, 1 tsp. garlic powder, and tsp.
ground black pepper. Cook about 8 pieces of bacon in a saut pan until
halfway cooked. Remove from pan and set aside. (You do not want the
bacon crispy!) Preheat oven to 350 degrees. Cut bacon into smaller
pieces, just large enough to wrap around shrimp. Wrap shrimp with
bacon and secure with a toothpick. Place back on baking tray and bake
for about 10-12 minutes. Serve with cup per person of roasted sweet
potatoes.
Calories: 558
Fat: 25.8g
Carbs: 20.4g
Protein: 66.7g
CHICKEN AND BROCCOLI

Using 1 lb. pre-made grilled chicken, saut in 1 Tbsp. ghee with 1 cup
chopped broccoli, 1 minced garlic clove, sea salt, and black pepper to
taste.
Serve alongside cup per person of any pre-made veggies.
Serve with cup Sweet Potato Fries (per person) and/or any additional
pre-made side from meal prep.
Calories: 458
Fat: 15.7g
Carbs: 3.5g
Protein: 72.3g
GRILLED CHICKEN OVER ZUCCHINI NOODLES
LEMON CHICKEN
Preheat oven to 375 degrees. In a small roasting pan, coat bottom of
the pan with 1 Tbsp. extra-virgin olive oil. Place 1 lb. boneless skinless
chicken breasts on oil. Sprinkle with sea salt, pepper, and tsp. thyme,
then top with 2 minced garlic cloves, and slice 1 lemon into wedges, and
place on top of the chicken, placing in between breasts and in corners
if need be. Bake for 30-40 minutes, depending on the thickness of
breasts.
Mix 1 Tbsp. local honey with Tbsp. Dijon mustard. Brush two 8 oz.
chicken breasts with honey mustard. Wrap 2 slices of bacon around
1 chicken breast and bake at 375 for 30 minutes or until chicken is
completely cooked through. If bacon is not fully cooked, place under
broiler for 2-3 minutes.
Use any pre-made sides.
Calories: 297
Fat: 13g
Carbs: 5.1g
Protein: 44.7g
Using a vegetable julienne peeler, or a spiralizer if you have one, peel

2 zucchini squash into noodles. Set aside. Heat 1 Tbsp. coconut oil in
saut pan; toss in 1 lb. pre-cooked chicken from meal prep, and let heat
up for about 3-4 minutes. Toss in zucchini noodles and saut for about
2-3 minutes. These will cook fast! While they are cooking, season with
sea salt, black pepper, and about tsp. garlic powder. Remove from
heat, and serve (per person) with a baked sweet potato with Tbsp.
cinnamon.
Calories: 658
Fat: 15.9g
Carbs: 51g
Protein: 77.5g
Serve with pre-made sides or mixed veggies.
36
BONUS ELITE RECIPES

BEEF GYRO SALAD
CHICKEN BACON ASPARAGUS CARBONARA
Lunch
Recipe origin: theclothesmakethegirl.com
Prep time: 10 minutes
Cook time: 2-3 hours
Serves: 8-12
Ingredients:
Beef Gyro
3-4 lbs. beef shoulder roast

2 Tbsp. dried mint leaves
1 Tbsp. dried oregano leaves
2 Tbsp. ground cumin
Tbsp. paprika
1 Tbsp. garlic powder
Tbsp. salt
Tbsp. ground black pepper
cup fresh lemon juice
Water
Salad
Diced tomatoes
Diced red onion
Diced cucumber
Shredded lettuce
Fresh parsley
Fresh mint
Dressing
tsp. dried mint leaves

cup homemade paleo mayo
2 Tbsp. minced fresh parsley
tsp. paprika
1 Tbsp. fresh lemon juice
Sea salt to taste
Black pepper to taste
Dinner
Recipe origin: paleoleap.com
Cook time: 20 minutes
Serves: 4
Directions:
Cut beef into 3-4 inch chunks. Place pieces

into a large Ziploc bag.
In a small bowl, rub mint and oregano
between your palms to crush them. Add
cumin, paprika, garlic powder, salt and black
pepper, and mix well until blended.
Add spice blend to bag, close, and shake until
meat is completely coated with spices.
Place meat in a large, deep pot. Pour lemon
juice into bottom of pot and then add water
just until meat is covered.
Place pot on high heat and bring water to boil.
When boiling, reduce heat to keep a steady,
strong simmer with the pan uncovered.
At about the 2 hour mark, check the pot.
Water should be much lower and just about
gone. Allow all of the water to cook out of the
pan. The meat will caramelize in the fat and
juice.
Ingredients:
Directions:
Heat oil in saucepan.
4 zucchini squash cut into zucchini

noodles
4 (6-8 oz.) boneless skinless chicken breasts
cubed
2 cups asparagus cut into 1 inch pieces
5 slices bacon cooked and crumbled
1 medium onion small dice
2 cloves garlic minced
3 Tbsp. fresh parsley finely chopped
2 Tbsp. EVOO
2 Tbsp. cooking fat
Sea salt to taste
Pepper to taste
Season chicken with salt and pepper.

Once oil is hot, cook chicken until cooked
through, about 5-8 minutes. Remove from
pan and set aside.
While chicken is cooking, steam asparagus
for 5-10 minutes, depending on how crunchy
you prefer it.
Once chicken is cooked through, remove
from pan and set aside.
In same pan, cook bacon until cooked
through.
Remove bacon from pan and place on a
paper towel lined plate.
Leave bacon fat in pan, and add minced garlic
and onion, and saut until onions soften,
about 3-4 minutes.
Carefully turn the meat, without shredding it,

in order to brown all sides.
While the garlic and onion are cooking, make

zucchini noodles with a spiralizer or julienne
peeler.
Remove meat to a plate and let rest for about

5 minutes.
Add noodles to pan, saut for 2-3 minutes

and remove from heat.
While meat rests, make the dressing.
Add cooked bacon, chicken, asparagus, 2

Tbsp. of chopped parsley and EVOO.
In a small bowl, crush dried mint with your

fingers, then add mayo, parsley, paprika and
garlic.
Blend well with a fork.
Drizzle in lemon juice, mixing with the fork,
then taste and season with salt and pepper.
Arrange raw vegetables on a plate with meat,
and drizzle with dressing.
Season to taste with salt and pepper.

Combine everything until it is all warmed
up and ready to serve! Make sure to not
overcook zucchini noodles, they cook very
quickly.
Garnish with remaining parsley and serve.
Sprinkle with minced, fresh herbs.
37
BONUS ELITE RECIPES

CREAMY SHRIMP AND ZOODLES
Dinner
Recipe origin: Challenge Team
Cook time: 15-20 minutes
Serves: 2
Ingredients:
2 cups cauliflower (roughly chopped)
cup water
1 cup PURE coconut water
1 tsp. sea salt
tsp. freshly ground pepper
1 small onion (finely chopped)
16 oz. cooked shrimp
cup coconut cream
cup fresh cilantro chopped
1 lime juiced and zested
2 tsp. coconut oil
tsp. paprika
Tbsp. garlic minced
2 large zucchini julienned (made into
noodles)
HONEY MUSTARD ROSEMARY CHICKEN

Dinner
Recipe origin: damndelicious.net
Serves: 8
Directions:
Add cauliflower, water and coconut water to

medium saucepan. Bring to a boil, then cover
and lower heat until cauliflower is very soft,
about 5-7 minutes.
In a separate saucepan, heat over medium
high heat with coconut oil spray. Once hot,
add peeled and deveined shrimp. Cook for
2-3 minutes on each side. Shrimp cooks very
quickly, so make sure to keep an eye on it!
Remove from pan and set aside.
Add garlic and onion to the pan along with
coconut oil and saut until soft and fragrant.
Ladle cooked cauliflower mixture over garlic
and onion.
Add cooked shrimp, coconut cream, lime
juice, lime zest and paprika. Bring to a simmer
over low-medium heat.
Cook just enough to warm shrimp, then add
cilantro.
In a separate saucepan, heat your choice of
oil over medium-high heat.
Ingredients:
Mustard Rub
Directions:
Prep mustard rub.
1 Tbsp. EVOO
1 Tbsp. whole grain mustard
Sea salt and freshly ground pepper to taste
8 bone in, skin on chicken thighs
Sauce
3 Tbsp. Dijon mustard

3 Tbsp. whole grain mustard
3 Tbsp. honey
3 Tbsp. chicken stock
1 Tbsp. EVOO
3 sprigs rosemary
Combine olive oil and whole grain mustard

in small bowl, season with salt and pepper to
taste.
Using a pastry brush, work mustard rub into
both sides of chicken.
In a separate bowl, whisk Dijon mustard,
whole grain mustard, honey, and chicken
stock.
Heat olive oil in large, oven-proof skillet over
medium-high heat.
Add chicken, skin side down, and sear on
both sides until golden brown, approx. 2-3
minutes per side.
Add mustard mixture and sprinkle with
rosemary.
Place in preheated 400 degree oven and
roast until completely cooked through.
Chicken must reach 175 degrees, approx.
25-30 minutes.
Add zucchini noodles and saut for about 3-4

minutes (they cook VERY quickly).
Transfer noodles to a dish and pour shrimp
and cauliflower mixture over noodles. Mix and
serve!
38
BONUS ELITE RECIPES

FISH TACOS WITH COCONUT FLOUR TORTILLAS
Lunch or Dinner
Recipe origin: againstallgrain.com
Serves: 4
Ingredients:
Avocado Crema
1 cup raw cashews

6 cups water
1 small avocado
1 jalapenos seeded
cup lime juice
tsp. cayenne pepper
1 tsp. salt
Pico De Gallo
Directions:
Marinate fish in lime juice, salt, cumin, and chili powder for 6-8 hours.
While fish is marinating, prepare avocado crema.
Soak raw cashews, but reserve the soaking water. Blend cashews with cup of the water until you have a
smooth and thick cream.
Add more of the water if the cream is too thick after blending.
Puree avocado with cup of the cream, jalapeno, lime juice, cayenne, salt, and pepper.
Set aside.
Now prep pico de gallo:
1 medium tomato diced

medium red onion diced
1 Tbsp. fresh cilantro
2 garlic cloves peeled
Add all ingredients to food processor and pulse until everything is roughly chopped set aside.
Tortillas
Batter should be runnier than pancake batter, but just about the same as crepe batter.
Mix all tortilla ingredients in small bowl (egg whites, coconut flour, almond milk, sea salt, ground cumin, chili
powder, garlic salt), let batter sit for about 10 minutes.
Whisk again.
6 egg whites
3 Tbsp. coconut flour
4 Tbsp. almond milk
tsp. sea salt
tsp. ground cumin
tsp. chili powder
tsp. garlic salt
Heat nonstick skillet over medium-high heat and spray with EVOO.
Fish
Loosen sides with spatula, then slide it under and flip tortilla.
24 oz. fresh cod bones and skins removed

cup fresh lime juice
1.5 tsp. sea salt
2 tsp. chili powder
2 tsp. cumin
Pour thin layer of batter into pan in circular motion, making tortilla about the size of a pancake.
Turn the pan a few times to help batter spread out evenly into thin layer.
Keep tortillas thin and small.
Let tortilla cook on first side for about a minute until it begins to firm up.
Cook on second side for about 30 seconds, then remove and set aside on a plate.
Continue cooking the remaining batter, spraying pan in between each tortilla.
Remove fish from marinade and slice into pieces 4 inches long and about 1 inch wide.
Place fish on tray lined with parchment paper, then bake for about 5 minutes per side.
Assemble each taco with 3 oz. fish, 1 oz. pico, 1 oz. avocado crema, and 1 oz. cabbage.
39
BONUS ELITE RECIPES

SALMON WITH AVOCADO LIME SALSA
Dinner
Recipe origin: thecookierookie.com
Prep time: 5-10 minutes
Serves: 4
Ingredients:
2 lbs. salmon
1 Tbsp. EVOO
1 tsp. salt
1 tsp. garlic powder
1 tsp. paprika
1 tsp. onion powder
1 tsp. black pepper
Avocado Salsa
1 avocado diced
small red onion diced
1 lime juiced
1-2 Tbsp. cilantro finely chopped
Sea salt to taste
AVOCADO STUFFED SHRIMP

Appetizer/side
Recipe origin: thesaffrongirl.com
Serves: 2
Directions:
Mix salt, onion powder, paprika, garlic powder,

and black pepper together. Rub salmon with
EVOO and seasonings.
Refrigerate for at least 30 minutes to let
seasonings soak into salmon.
Heat skillet with coconut oil over mediumhigh heat.
While skillet is heating up, combine avocado,
onion, cilantro, lime juice, and salt in a bowl
and mix well. Chill until ready to use.
Cook salmon to desired doneness, about 3-5
minutes on each side.
Remove from heat, top with salsa, and serve.
Ingredients:
Directions:
1 whole ripe avocado

2 cups medium to large shrimp, de-shelled
and deveined
4 cloves garlic minced
1-2 Tbsp. EVOO OR coconut oil
Sea salt to taste
tsp. paprika
Fresh parsley or cilantro chopped
Cut avocado in half, remove pit.

Scrape out most of meat, leaving a thin layer
to hold up the shell, then set aside.
Chop up avocado meat into squares and
place in bowl.
In a pan, place about 1-2 Tbsp. of EVOO OR
coconut oil and heat.
Add minced garlic and shrimp.
Sprinkle shrimp with sea salt and paprika.
Over low heat, cook just until shrimp
are cooked through. Make sure to keep
everything moving so the garlic doesnt burn.
Pour shrimp with garlic and olive oil into the
bowl with avocado pieces. Mix well. It is OK if
the avocado squishes up a bit.
Add chopped parsley or cilantro, if desired.
Spoon mixture into avocado shells.
Serve, and enjoy!
40
BONUS ELITE RECIPES

STUFFED SWEET POTATO WITH PULLED PORK
Dinner
Recipe origin: stupideasypaleo.com
Prep time: 1 hour 35 minutes
Cook time: 1 hour
Serves: 3-4
Lunch or Dinner
Recipe origin: everydaypaleo.com
Serves: 10-12
Ingredients:
4-5 lbs. pork butt roast
2 yellow onions sliced
DRY RUB:
3 Tbsp. chili powder
1 tsp. coriander
2 Tbsp. cumin
2 Tbsp. onion powder
1 Tbsp. dried parsley
1 tsp. paprika
2 Tbsp. sea salt
10-12 sweet potatoes, depending on size
SWEET AND TANGY ORANGE CHICKEN
Directions:
Mix all dry rub ingredients together parsley,

paprika, onion powder, cumin, coriander, chili
powder, sea salt.
Rub entire roast with dry rub.
Place a layer of sliced onions at the bottom of
slow cooker.
Place roast on top of onions.
Place remainder of the onions on top of the
roast.
Cook roast on high for 4-5 hours, then turn
down to low for 4-5 more hours, or until roast
is falling apart and easy to shred with a fork.
While roast is cooking, prepare sweet
potatoes.
Preheat oven to 400 degrees.
Prick sweet potatoes with a fork a few times
all around sweet potato.
Place in oven and roast for 45-50 minutes, or
until tender (the time will vary depending on
size of sweet potato).
Ingredients:
1.5 lbs. chicken drumsticks
2 oranges
cup apple cider vinegar
2 Tbsp. honey
1.5 Tbsp. coconut aminos
1 thumb sized piece fresh ginger
tsp. sea salt
Toasted sesame seeds for garnish
Directions:
In a small saucepan, zest oranges and place

the zest in pan along with the juice of the
oranges, apple cider vinegar, honey, coconut
aminos, and salt.
Simmer glaze on medium-low heat until it
begins to thicken and coats the back of a
spoon.
Once done, let sauce cool. Put chicken and
sauce in a plastic bag and let marinate for at
least an hour.
Once you are ready to bake chicken, preheat
oven to 375 degrees.
Place chicken and all of the remaining sauce
onto a baking dish.
Place in oven and remember to baste every
15-20 minutes with sauce drippings.
Cook for 50-60 minutes.
Remove from oven and top with sesame
seeds.
Once sweet potatoes are baked, cut out

centers and remove some of the innards
(which can be either saved for later, or
combined with the pork and mixed back into
the sweet potato.
Add pulled pork to sweet potato, add extras
of your liking (avocado is delicious!) and
enjoy!
41
BONUS ELITE RECIPES

SWEET POTATO NACHOS
Lunch
Recipe origin: Challenge Team
Cook time: 45 + minutes
Serves: 4-6
Ingredients:
Chips
1-2 large sweet potatoes

tsp. sea salt
tsp. paprika
1-2 Tbsp. EVOO OR coconut oil
Chicken
2 (6-8 oz.) boneless, skinless chicken

breasts
cup low-sodium chicken broth + extra
water if needed
1 tsp. sea salt
1 tsp. black pepper
1 tsp. paprika
Your favorite paleo guacamole
Your favorite paleo salsa
Directions:
Prep shredded chicken:

In large nonstick skillet with a lid, heat EVOO over medium heat until hot.
Season chicken with salt and pepper and paprika on both sides.
Place chicken top-side down in hot skillet and let chicken cook for 5 minutes or until golden brown.
Flip chicken and add chicken broth.
Cover skillet and let chicken simmer gently over medium heat for about 7-10 minutes (or until
completely cooked through).
While chicken is simmering, add water cup at a time if liquid evaporates too quickly.
Remove chicken from skillet.
Let cool slightly before shredding. Set aside.
Prep chips:
Wash sweet potatoes, then using mandolin or a knife, slice into very thin EVEN slices. It is important to
try to keep them the same size so they all cook at the same rate.
Preheat oven to 375 degrees (you can turn down the temp if your chips burn or cook too quickly).
Line baking sheet with tin foil.
Spray baking sheet with EVOO or coconut oil spray.
Toss sweet potatoes with EVOO or coconut oil, paprika, and sea salt.
Lay sweet potatoes on foil. Make sure they are in an even layer and not on top of each other.
Bake until crispy. Turn pan every 15-20 minutes so each side is evenly cooked.
You will need to keep a good watch on the chips. Depending on thickness, the cooking time will vary .
Remove and place on a wire rack to continue to crisp up.
Once chips are cooled, place on a plate, top with shredded chicken, your favorite Paleo guacamole,
Paleo salsa, and any other toppings you choose!
42
BONUS PRO RECIPES

BALSAMIC BRUSCHETTA CHICKEN
Dinner
Recipe origin: iowagirleats.com
Serves: 4
Ingredients:
Bruschetta
1 Tbsp. fresh garlic minced

2 tomatoes diced
2 Tbsp. red onion minced
cup fresh basil chopped
3 Tbsp. EVOO
Salt and pepper to taste
Chicken
cup balsamic vinegar

4 (8 oz.) chicken breasts
cup pre-made bruschetta
1 ripened avocado
4 oz. mozzarella
CRAB CAKES
Lunch/Dinner/Side/Appetizer
Recipe origin: nomnompaleo.com
Serves: 4
Directions:
Prep bruschetta:
Mix all ingredients together and chill until
ready to use (fresh garlic, tomatoes, onion,
fresh basil, EVOO, salt, and pepper).
Season chicken with salt and pepper.
Spray large skillet with EVOO.
Heat skillet, add chicken, and cook for 4-5
minutes on each side until completely cooked
through.
Remove from pan; add chicken to foil lined
baking sheet.
Top each piece of chicken with 2 Tbsp.
bruschetta mixture, 3 slices avocado, and 1
oz. fresh mozzarella.
Broil in oven just until cheese is melted.
Remove from oven, drizzle with balsamic
vinegar, and serve!
Ingredients:
Directions:
Place crab meat in large bowl.
1 lb pasteurized super lump crabmeat

1.5 Tbsp. coconut flour, plus extra for dusting
the crab cakes
2 scallions
1 Tbsp. Old Bay seasoning
1 large egg
cup Greek yogurt
1.5 Tbsp. mustard
Sea salt to taste
Freshly ground black pepper to taste
cup EVOO
Add coconut flour, scallions, celery, Old Bay,

Greek yogurt, mustard, salt, pepper, and egg.
With rubber spatula, fold together gently so
you do not overmix.
Line platter or baking pan with parchment
paper.
Divide crab mixture into eight portions.
Form each portion into a flat, round cake.
Place each cake on parchment paper.
Once all cakes are formed, place in
refrigerator for about 30 minutes to firm up.
Once cakes are chilled, heat EVOO in large
frying pan over medium heat.
While oil is heating up, fill a shallow dish with
coconut flour.
Dredge each cake very lightly with coconut
flour. Make sure to pat off all excess flour.
Place each cake in hot oil for about 3 minutes
on each side.
Once they are cooked, place cakes on a wire
rack to cool.
Serve with lemon wedges and enjoy!
43
BONUS PRO RECIPES

CREAMY SUN-DRIED TOMATO CHICKEN
Dinner
Recipe origin: iowagirleats.com
Serves: 4
Ingredients:
1 Tbsp. coconut oil
4 (8oz.) boneless, skinless chicken breasts
2 cloves garlic chopped
tsp. red pepper flakes
1 cup chicken broth (low sodium)
cup coconut milk
cup sun-dried tomatoes chopped
cup Parmigiano Reggiano grated
cup fresh basil thinly sliced
CUCUMBER QUINOA SALAD

Lunch
Recipe origin: pinchofyum.com
Prep time: 5-10 minutes
Serves: 6
Directions:
Heat oil in pan over medium-high heat.

Add chicken and cook through on both sides,
approx. 5 minutes per side, depending on
thickness of chicken.
Once fully cooked, set chicken aside.
Add garlic and red pepper flakes to the same
pan you cooked the chicken in and saut until
fragrant, being careful not to overcook garlic.
Add chicken broth and deglaze pan.
Add chicken, skin side down and sear on both
sides until golden brown, approx. 2-3 minutes
per side.
Ingredients:
Directions:
1 cup uncooked quinoa

2 cups chopped cucumber
cup Pecorino Romano cheese OR feta
cheese
cup freshly chopped basil and cilantro
cup almonds
6 slices bacon
Dressing
cup freshly squeezed lemon juice

cup EVOO
tsp. salt
2-3 Tbsp. honey
Cook quinoa according to package. Once

done, let chill in fridge so it separates better
for the salad.
Place bacon on cold frying pan making sure
not to overlap.
Turn stove on low-medium heat.
Every few minutes, flip the bacon over so it
browns evenly. Cook to desired crispness
(approx. 7-10 minutes).
Wash, peel, and chop cucumbers into bite
size pieces.
Chop basil and cilantro into thin strips.
Add coconut milk, sun-dried tomatoes and

Parmigiano Reggiano.
Throw almonds into food processor and pulse

until they are all crushed up.
Bring to a boil, reduce heat, and simmer until

sauce thickens, about 3-5 minutes.
Toss quinoa with bacon, cucumbers, cheese

(if using), herbs and almonds.
Add chicken back to pan, season with salt and

pepper to taste, remove from heat and mix
in basil.
MAKE DRESSING:
Puree all dressing ingredients (freshly
squeezed lemon juice, EVOO, sea salt, and
honey) in a food processor (or whisk very well
in a small bowl).
Toss salad with dressing. Season with salt and
pepper to your liking.
44
BONUS PRO RECIPES

PESTO CHICKEN SALAD
POWER PACKED FRITTERS
Lunch
Recipe origin: damndelicious.net
Serves: 4
Side/appetizer
Recipe origin: yes-moreplease.com
Serves: 8-10
Ingredients:
1 cup fresh basil leaves
3 cloves garlic, peeled
3 Tbsp. pine nuts
cup grated parmesan cheese
cup EVOO
4 (6 oz.) boneless, skinless chicken breasts
cup Greek yogurt
2 cups arugula
2 Roma tomatoes
1 Tbsp. EVOO
cup water (plus more if needed)
Directions:
Prep Pesto:
Combine basil, garlic, pine nuts, and

parmesan cheese in food processor; season
with salt and pepper.
While motor is running, add in olive oil in a
slow stream until emulsified.
Set pesto aside.
Prepare Chicken:
In a large 12 inch nonstick skillet with a lid,
heat EVOO over medium-high heat.
Pat chicken dry and season with salt and
pepper on both sides.
Place chicken top side down in skillet and let
chicken cook for 5 minutes.
Flip chicken and add water to pan. Cover
skillet and let chicken simmer gently over
medium heat for about 7-10 minutes or until
chicken is completely cooked through.
Remove chicken from skillet and let cool
slightly before shredding.
Using a fork, shred the chicken.
In a large bowl, combine cooked shredded
chicken, cup pesto, Greek yogurt, salt and
pepper to taste.
Serve over bed of arugula and tomatoes.
Ingredients:
Directions:
2 medium sweet potatoes, steamed and

pureed
2 cups cooked quinoa
2 cups any flat leaf kale
2 eggs
cup almond flour
4 tsp. arrowroot flower
1 tsp. grated ginger
1 pinch paprika
1 tsp. freshly ground black pepper
1 tsp. sea salt
4-6 Tbsp. coconut oil
Dressing
cup Greek yogurt

1 tsp. freshly grated ginger
Pinch salt
Pinch pepper
Give sweet potatoes a good wash and

scrubbing. Peel and cut them into 1 inch
cubes.
Once cut, add to saucepan and cover the
potatoes about to of the way with water.
Place lid on saucepan and cook on lowmedium heat until tender, about 20 minutes.
Once sweet potatoes are nice and tender,
use an immersion blender, handheld potato
masher, or blender to mash the potatoes.
Set aside until ready to use.
Chop kale into thin strips.
In medium bowl, place all fritter ingredients
together (steamed and pureed sweet
potatoes, cooked quinoa, kale, eggs, almond
flour, arrowroot flour, grated ginger, paprika,
freshly ground black pepper, salt) and mix
well.
In medium pan, heat about 4-6 Tbsp. coconut
oil over medium-high heat.
Using a small ice cream scoop, scoop about
6 patties into pan, lightly flattening each patty
until tops are even.
Cook for about 3-4 minutes on each side, or
until golden brown.
Remove from pan, and cool on a wire rack.
While cooling, make dipping sauce:
Mix all ingredients together (Greek yogurt,
ginger, , and pepper) and chill until ready to
serve.
Serve fritters warm.
45
BONUS PRO RECIPES

SALSA VERDE CHICKEN
SUPERFOOD SALAD
Dinner
Recipe origin: lovelylittlechicken.com
Serves: 6-8
Ingredients:
Salsa Verde
(makes approx. 8 servings)

1 lb. tomatillos husked
cup finely chopped onion
1 tsp. garlic minced
1 serrano chile pepper minced
2 Tbsp. cilantro chopped
1 Tbsp. oregano chopped
tsp. ground cumin
1 tsp. sea salt
2 cups water
Chicken
4 lbs. boneless, skinless chicken breast

1 tsp. ground cumin
4 oz. cream cheese
4 oz. Greek yogurt
2 cups salsa verde
2-3 cups avocado
5-6 cups cooked brown rice
Lunch
Recipe origin: sugarandgrace.com
Serves: 2-3
Directions:
Prep salsa verde:

Place tomatillos, onion, garlic, and chile
pepper into a saucepan.
Season with cilantro, oregano, cumin, salt;
pour in water.
Bring to a boil over high heat, then reduce
heat to medium-low and simmer until
tomatillos are soft 10-15 minutes.
Using an immersion blender, carefully puree
tomatillo mixture until smooth.
Set salsa verde aside.
Prepare Chicken:
Add chicken to crockpot.
Top with seasonings, cream cheese, Greek
yogurt, and salsa.
Ingredients:
Directions:
2 cups kale thinly sliced

1 lb. Brussels sprouts finely shredded
2 slices bacon chopped
cup almonds chopped
cup Pecorino Romano cheese
Dressing

1 Tbsp. Dijon mustard
1 tsp. shallot finely minced
1 small clove garlic finely minced
tsp. sea salt
Pinch black pepper
cup EVOO
Combine all dressing ingredients except for

olive oil (lemon juice, mustard, shallot, garlic,
salt, pepper) in a small bowl and mix together.
While whisking dressing, slowly drizzle in olive
oil until combined.
Set aside.
Cook bacon: place bacon on cold frying pan
making sure not to overlap.
Turn stove on low-medium heat. Every few
minutes, flip the bacon over so it browns
evenly. Cook to desired crispness (approx.
7-10 minutes). Set aside on paper towel.
Chop kale and Brussels sprouts into thin
strips.
Add greens to bowl.
Cover and cook on low for 4-6 hours.
Chop cooked bacon and almonds together

and add to greens.
When chicken is almost cooked, cook brown

rice according to package.
Top with Pecorino cheese, and drizzle with

dressing.
Shred chicken with two forks and mix all

ingredients together in crockpot.
Mix together and serve!
Let shredded chicken absorb creamy mixture

for another 30 minutes while crockpot is on
WARM.
Remove chicken from crockpot, serve over
bed of lettuce and rice and top with avocado.
46
BONUS PRO RECIPES

SWEET AND SPICY SHRIMP
SWEET POTATO PIZZA
Lunch OR Dinner
Recipe origin: thecookierookie.com
Serves: 6-8
Ingredients:
Sweet Chili Sauce
cup coconut vinegar

cup honey
cup water
2 Tbsp. fish sauce
3 cloves garlic
2 red chili peppers
1 Tbsp. arrowroot powder
2 Tbsp. water
Shrimp
1 lb. shrimp shelled and deveined

1 cup cooked brown rice
3 Tbsp. chopped green onion
Lunch or Dinner
Recipe origin: carrotsncake.com
Serves: 4-5 people
Directions:
Prep Sweet Chili Sauce:

Remove stems and most seeds from red chili
peppers.
Blend all ingredients (coconut vinegar, honey,
garlic, red chili peppers, and fish sauce) in a
blender, with the exception of the arrowroot
powder and water.
Blend until mostly chopped.
Pour mixture into saucepan and bring to a
boil.
Turn down heat to medium and cook for
about 10 minutes, or until sauce has reduced
by half.
Once reduced, mix arrowroot powder and
water into a slurry.
Ingredients:
1.5 cups mashed sweet potatoes
1.5 cups almond flour
2 large eggs
1 large egg white
1 cup shredded cheese
1 tsp. baking powder
1 tsp. oregano
tsp. paprika
tsp. cinnamon
1 tsp. salt
Your choice of toppings
Directions:
Preheat oven to 375 degrees.

Combine all ingredients in a large bowl and
mix well.
Cover pan/baking sheet with tinfoil and coat
with EVOO (if you have a pizza stone, there is
no need for tin foil).
Using a spatula, spread dough evenly around
pan, approx. inch thick.
Bake for 25-30 minutes.
Remove crust from oven, add desired
toppings, and bake for another 5-7 minutes or
until any cheeses are completely melted.
Remove from oven, slice and serve!
Pour arrowroot mixture into saucepan.

Cook until a jelly-like consistency has been
reached (will not take long).
Remove from heat and set aside.
Once cooled, mix 1 Tbsp. of sweet chili
sauce with green onion and Greek yogurt.
Coat shrimp in sauce until they are evenly
coated.
Bring skilled to medium-high heat. Cook
shrimp on each side for about 2-3 minutes.
Place cooked shrimp over bed of brown rice,
top with thinly sliced green onions.
47
BONUS VEGETARIAN RECIPES

SAUTED SHITAKE AND BROCCOLI RABE
RAW HEMP ALGAE BARS
Recipe origin: jenessasdinners.blogspot.com

Serves: 2-3 people
Recipe origin: grokgrub.com

Serves: 6
Ingredients:
Ingredients:
1 head of broccoli rabe, stems trimmed

2 cups shitake mushrooms, sliced
onion, thinly sliced
4 cloves of garlic, roughly chopped
Tbsp. ghee
cup vegetable stock (or white wine)
Salt to taste
Directions:
Bring a large pot of water to a boil while you

trim and slice your vegetables.
In a large frying pan over medium-high heat,
melt Tbsp. of butter and add the onions.
Salt, and cook until browned and soft (about
6 minutes). Add the garlic and cook for
another 3 minutes. Then, melt the additional
Tbsp. of butter in the pan before adding
the shitakes and vegetable stock. Season
with salt. Turn up the heat and saut until
browned.
Meanwhile, drop the broccoli rabe in the
boiling water to blanch for about 3-4 minutes.
Drain, add to the frying pan with the shitake
and onion, and cover until the rabe is
completely softened.
cup pistachios
cup pumpkin seeds
cup shredded coconut
cup orange juice
cup hemp seeds
cup coconut oil, melted
tsp. spirulina
cup dates, chopped
Directions:
In a food processor, process the pistachios,

pumpkin seeds, shredded coconut, and dates
until the mixture is crumbly but beginning to
come together.
Remove to a medium mixing bowl and stir in
orange juice, coconut oil, hemp seeds and
spirulina.
Press into an 8-inch square cake pan or glass
dish.
Chill in the refrigerator for at least an hour,
then slice and serve.
** Will keep for several days if refrigerated in an

air-tight container.
Remove the cover and allow the juices

released to simmer off. Add any salt needed.
Serve topped with a fried egg, if you wish.
48

SCALLION PANCAKES
BEAN KALE AND EGG STEW
Recipe origin: studio-snacks.com

Serves: 1-2
Ingredients:
8 oz. cauliflower
cup water
cup scallions
cup onion finely chopped
2 eggs
tsp. sea salt
2 Tbsp. coconut oil
Recipe origin: foodnetwork.com

Serves: 4
Directions:
Begin by preparing your cauliflower.

Manually cut into coarse florets then mince
through a food processor. If you dont have
a food processor, you may also mince your
cauliflower through a vegetable grater.
In a large saucepan fitted with a lid, heat up
cup of water until it is boiling. Immediately
place all of the minced cauliflower in the
saucepan, give it a quick stir, cover, and turn
off the heat. Let steam for 10 minutes (be
precise! set a timer).
Once the 10 minutes is up, remove the
cauliflower from the saucepan into a fine
mesh bag and squeeze all of the moisture out
(There will be quite a lot! Reserve this liquid to
add to your next vegetable soup/broth.) Move
the strained cauliflower into a small bowl and
set aside.
Mince your onion and chop your scallion into
rounds. Crack two eggs into a small bowl.
Whisk the eggs with a fork, then toss it, along
with the scallions, onion, cauliflower, and
teaspoon of sea salt in a medium bowl until
well combined.
Ingredients:
Directions:
2 Tbsp. olive oil

small red onion, chopped
Two 15-ounce cans kidney or pinto beans,
one can drained and rinsed, one can liquid
reserved
1 cups low-sodium chicken or vegetable
broth
2 tsp. low-sodium soy sauce
Kosher salt and freshly ground black pepper
1 bunch kale, stemmed and torn into 2-inch
pieces (about 10 cups)
4 large eggs
Preheat broiler. Heat 1 tablespoon of the oil in

a medium saucepan over medium-high heat.
Add the onions and cook, stirring, until soft,
about 4 minutes. Add the beans and reserved
bean liquid, chicken broth, soy sauce,
teaspoon salt, and a few grinds of black
pepper. Bring to a simmer, add the kale and
stir until wilted; bring back to a simmer and
cook until the kale is tender and the stew is
slightly thickened, about 15 minutes. Remove
from the heat, cover and keep warm.
Heat the remaining 1 tablespoon oil in a large
nonstick skillet. Once the oil is hot, crack the
eggs into the skillet and cook until the whites
begin to set up, about 2 minutes. Sprinkle
each egg with pepper, cover and continue
to cook until the whites are completely set
and the yolks are still runny, about 2 minutes
more. Remove from the heat.
Divide the stew among four bowls, topping
each with an egg.
In a large fry-pan, heat up 2 tablespoons of

oil on medium heat, then place all of the egg
mixture into the pan. Spread it out with a
spatula to evenly cover the whole pan. Let fry
for about 5 minutes or until golden brown.
Flip the pancake. Slide the pancake (browned
side still down) from the pan onto a large
plate, invert the fry pan onto the plate, and
flip both together back onto the stove,
making it so that the uncooked side is now at
the bottom. Cook for another 3 minutes or so,
until also golden brown.
Slide the pancake from the pan to a large
plate and cut into 6 pieces. Sprinkle with
moresea salt and serve hot.
49

QUINOA TABOULEH
VEGAN CHILI
Recipe origin: myrecipes.com

Serves: 5
Recipe origin: epicurious.com

Serves: 6-8
Ingredients:
1 Tbsp. oil
1 medium yellow onion, diced
1 cup shredded carrots
1-2 jalapeo peppers, stemmed, seeded,
and minced
3 garlic cloves, minced
2 Tbsp. chili powder
1 Tbsp. ground cumin
2 cups diced fresh tomatoes (about 2
medium or 6 plum tomatoes)
1 cups tomato sauce
1 (15-oz.) can kidney beans, drained and
rinsed
1 (15-oz.) cans black beans, drained and
rinsed
1 tsp. kosher salt, or to taste
Chopped fresh cilantro
Directions:
Heat the oil in a Dutch oven or large heavy

pot over medium-high heat. Add the onion,
carrots, and jalapeo and saut, stirring
often, until the onion is soft and translucent,
about 5 minutes. Add the garlic and saut for
1 minute. Add the bulgur, chili powder, and
cumin; stir until well combined.
Stir in the tomatoes, tomato sauce, and
beans. Bring to a boil, then reduce the heat,
cover, and simmer, stirring occasionally, until
the beans are tender, about 1 hour. Season
with salt to taste. Serve with a sprinkling of
cilantro, if desired.
Ingredients:
Directions:
1 cups water
cup coarsely chopped seeded tomato
cup chopped fresh mint or parsley
cup raisins
cup chopped cucumber
cup fresh lemon juice
2 Tbsp. chopped green onions
1 Tbsp. EVOO
2 tsp. minced fresh onion
tsp. salt
tsp. freshly ground black pepper
Combine water and quinoa in a medium

saucepan; bring to a boil. Cover, reduce
heat, and simmer 20 minutes, or until liquid
is absorbed. Remove from heat; fluff with a
fork. Stir in tomato and remaining ingredients.
Cover; let stand 1 hour. Serve chilled or at
room temperature.
50

QUINOA SALAD WITH ARTICHOKES AND PARSLEY
Serves: 8
Ingredients:
1 Tbsp. EVOO
1 cup chopped spring or sweet onion
tsp. chopped fresh thyme
1 (9 oz.) package frozen artichoke hearts,
thawed
1 cup low sodium chicken broth
cup uncooked quinoa
1 cup chopped parsley
5 tsp. grated lemon rind
tsp. sea salt
CHICKPEA BAJANE
Serves: 4
Directions:
Heat oil in a medium saucepan over

medium-high heat. Add onion and thyme;
saut 5 minutes or until onion is tender.
Add artichokes; saut 2 minutes or until
thoroughly heated. Add broth and quinoa;
bring to a simmer. Cover and cook 18 minutes
or until liquid is completely absorbed.
Remove pan from heat. Stir in parsley, rind,
juice, and salt. Serve warm or at room
temperature.
Ingredients:
Directions:
To prepare quinoa, heat 2 teaspoons oil in a

large saucepan over medium-high heat. Add
1 garlic clove to pan; saut 1 minute. Add 1
cup broth and next 4 ingredients (through
teaspoon salt); cover, reduce heat, and
simmer 15 minutes or until liquid is absorbed
and quinoa is tender.
Quinoa
2 tsp. EVOO
1 garlic clove, minced
1 cup organic vegetable broth
1 cup water
1 tsp. chopped fresh thyme
tsp. salt
Chickpea Mixture
2 tsp. extra-virgin olive oil, divided

2 cups thinly sliced leek (about 1 large)
4 garlic cloves, chopped
2 cups sliced fennel bulb (about 1 large)
1 cups (-inch-thick) slices carrot (about
pound)
tsp. fennel seeds
cup white wine
1 cup organic vegetable broth
4 tsp. chopped fresh thyme, divided
1 (14 -ounce) can no-salt-added chickpeas
(garbanzo beans), rinsed and drained
tsp. salt
tsp. freshly ground black pepper
1 (5-oz.) package baby spinach
To prepare chickpea mixture, heat 1 teaspoon

oil in a Dutch oven over medium-high heat.
Add leek and 4 garlic cloves to pan; saut
5 minutes or until tender. Add remaining 1
teaspoon oil, fennel bulb, carrot, and fennel
seeds; saut 10 minutes or until vegetables
are golden. Add wine; cook 3 minutes or until
liquid almost evaporates. Stir in 1 cup broth,
2 teaspoons thyme, and chickpeas; cook 1
minute or until thoroughly heated. Remove
from heat; stir in juice, teaspoon salt,
pepper, and spinach.
Place about cup quinoa in each of 4
bowls; top each serving with about 1 cups
chickpea mixture. Sprinkle each serving with
teaspoon thyme.
51
NUTRITIONAL INFORMATION
CATEGORY
SERVINGS
IN RECIPE
SERVING SIZE
PROTEIN (g)
FAT (g)
CARBOHYDRATES (g)
CALORIES
PER SERVING
Fiesta Egg Scramble
Breakfast
2 1/2 eggs
19.2
27.1
13.2
370
Chicken Taco Burger With Avocado
Lunch
1 burger, 1/2 avocado
37.3
16.9
8.1
335
Shrimp Scampi And Zucchini Noodles
Dinner
8 oz. shrimp
50.7
17.3
8.8
380
Breakfast Casserole
Breakfast
1 small square of casserole
25.3
27.6
58.9
398
Kale And Brussels Sprouts Salad
Lunch
1 salad
7.2
20.7
10.4
244
Skillet Chicken Fajitas
Dinner
8 oz. chicken
48
9.9
13.8
339
Paleo Oatmeal
Breakfast
approx. 1 cup
9.4
40.3
23.4
499
Leftover Fajitas Over Spinach
Lunch
approx. 6 oz. chicken
37.2
6.5
13.2
259
Bacon Meatza
Dinner
1 "meatza"
57.1
22.6
17
499
Chicken Kale Salad
Lunch
1 salad
35.7
22.4
274
Mustard Glazed Pork Chops
Dinner
8 oz. pork chops
49.6
32.4
14.3
532
Hard Boiled Egg Breakfast
Breakfast
2 eggs, 1 cup fruit, 2 strips bacon
18
16
31.2
336
Chicken Zucchini Salad
Lunch
1 salad (6 oz. chicken)
36.1
5.7
23.5
286
Buffalo Chicken Casserole
Dinner
4 (2 large and
2 small)
8 oz chicken (1 large square)
64.9
12.4
20.5
461
Baked Sweet Potato W/ 1/2 Tbsp. Ghee
Side
1 potato
7.8
41.4
248
Baked Sweet Potato With Cinnamon
Side
1 potato
0.3
43.3
186
Leftover Buffalo Chicken Casserole
Lunch
4 (2 large and
2 small)
approx. 6 oz. chicken (1 smaller square)
43.9
6.7
9.9
287
Flank Steak With Guacamole
Dinner
4 (2 large and
2 small)
8 oz. steak
50.1
49
17.7
684
Leftover Steak Salad
Lunch
1 salad (approx. 6 oz. steak)
37.6
23.7
27
455
MEAL
WEEK 1
REFOCUS, REINVENT, RENEW
52
CATEGORY
SERVINGS
IN RECIPE
SERVING SIZE
PROTEIN (g)
FAT (g)
CARBOHYDRATES (g)
CALORIES
PER SERVING
Coconut Pancakes
Breakfast
2 pancakes, 1/2 tbsp. honey, 1/2 cup mixed fruit
11.1
30.6
49
495
Avocado Stuffed Tuna
Lunch
6 oz. tuna
40
22
13.6
386
Sweet Potato Kale And Shrimp Skillet
Dinner
8 oz. shrimp
54.8
17.9
55.6
572
Breakfast
1 smoothie
17
162
Chicken Berry Salad
Lunch
1 salad
30.6
24.6
12.5
446
Meatloaf Muffins
Dinner
4 (2 large and
2 small)
approx. 4 muffins
50.9
35.6
29.8
653
Leftover Meatloaf Muffins
Lunch
4 (2 large and
2 small)
approx. 2 muffins
43.4
23
14.1
405
Mediterranean Chicken
Dinner
4 (2 large and
2 small)
8 oz. chicken
43.7
13.5
45.5
531
Leftover Mediterranean Chicken
Lunch
4 (2 large and
2 small)
6 oz. chicken
29
19.2
309
Chicken With Garlic Roasted Sweet Potatoes
Dinner
4 (2 large and
2 small)
8 oz. chicken
34.8
30.3
46.9
685
Leftover Chicken And Sweet Potatoes
Lunch
4 (2 large and
2 small)
6 oz. chicken
25.4
19.2
23.5
440
Apple Mustard Chicken
Dinner
8 oz. chicken
32.1
8.1
347
Strawberry Poppy Seed Chicken Salad
Lunch
1 salad
28.8
29.4
467
Crab Cakes
Dinner
4 (2 large and
2 small)
8 oz. crab meat, approx. 2 patties
43.2
32.8
7.8
482
Leftover Crab Cakes
Lunch
4 (2 large and
2 small)
6 oz. crab meat, approx 1 crab cake
33.3
18.4
6.1
311
MEAL
WEEK 2
53
CATEGORY
SERVINGS
IN RECIPE
SERVING SIZE
PROTEIN (g)
FAT (g)
CARBOHYDRATES (g)
CALORIES
PER SERVING
Zucchini Breakfast Casserole
Breakfast
1 slice casserole
20.1
13.8
3.9
222
Avocado Bacon Burgers
Lunch
1 burger
49.7
20.6
10
414
Chicken With Spinach And Artichokes
Dinner
4 (2 large and
2 small)
8 oz. chicken
40.5
19
16
388
Peaches And Cream Green Smoothie
Breakfast
1 smoothie
4.6
12.8
41
278
Leftover Chicken With Spinach And Artichokes
Lunch
4 (2 large and
2 small)
33.6
13
13.3
269
Italian Chicken Fingers Over Spaghetti Squash
Dinner
4 (2 large and
2 small)
8 oz. chicken
50.7
31.2
36.8
606
Egg Scramble With Bacon And Fruit
Breakfast
2 eggs, 1 egg white, 2 strips bacon 1 cup fruit
21.6
16.1
30.2
337
Turkey Roll Ups
Lunch
5 oz. turkey
32.8
2.5
4.5
165
Foil Baked Salmon
Dinner
4 (2 large and
2 small)
8 oz. salmon
46.9
21.5
6.1
409
Leftover Salmon Over Salad
Lunch
approx. 6 oz. salmon
38.1
14.5
12.7
333
Chicken With Garlic And Basil Tomato Sauce
Dinner
4 (2 large and
2 small)
8 oz. chicken
49.8
13.3
14.2
354
Leftover Chicken With Garlic And Basil Tomato Sauce
Lunch
4 (2 large and
2 small)
6 oz. chicken
41
10.2
5.9
244
Spinach And Garlic Mushroom Chicken
Dinner
4 (2 large and
2 small)
8 oz. chicken
52.2
13
12.6
351
Leftover Spinach And Garlic Mushroom Chicken Salad
Lunch
1 salad
42
26.5
20.6
458
Steak With Herb Butter
Dinner
8 oz. steak
48.5
38.7
5.2
588
Fresh Chicken Summer Salad
Lunch
1 salad
40.4
22.4
19.5
418
MEAL
WEEK 3
54
CATEGORY
SERVINGS
IN RECIPE
SERVING SIZE
PROTEIN (g)
FAT (g)
CARBOHYDRATES (g)
CALORIES
PER SERVING
Sausage Egg Cups
Breakfast
approx. 2 egg cups (depending on size)
29.6
16.1
5.3
288
Chicken Salad With Bacon And Green Onions
Lunch
1 "salad"
42.1
17.5
1.9
324
Chicken And Brussels Sprouts With Mustard Sauce
Dinner
8 oz. chicken
52.2
21.2
9.3
419
Hard Boiled Egg Breakfast
Breakfast
2 eggs, 2 strips bacon, 1 cup fruit
18
16
31.2
336
Southwest Shrimp Salad
Lunch
1/2 cup
26.7
9.1
25.9
283
Balsamic Beef And Figs
Dinner
4 (2 large and
2 small)
8 oz. beef
44.1
48.9
424
Strawberry Spinach Green Smoothie
Breakfast
1 smoothie
4.6
0.8
50.6
210
Leftover Balsamic Steak Over Arugula
Lunch
6 oz. beef
35.2
6.4
21.4
226
Honey Balsamic Chicken Breast
Dinner
8 oz. chicken
48.2
16.8
19.8
405
Citrus Salmon Berry Salad
Lunch
37
28.9
13.5
459
Chicken Cacciatore
Dinner
4 (2 large and
2 small)
8 oz. chicken
50.7
15.5
13.2
369
Leftover Chicken Cacciatore
Lunch
8 oz. chicken
39.6
9.6
8.8
226
Chicken And Walnuts Brussels Salad
Dinner
1 salad
55.2
26.3
30.7
540
Easy Chicken Salad
Lunch
38.5
14.2
30.7
379
Sweet Potato Sloppy Joes
Dinner
8 oz. chicken
56.5
23.5
66.6
695
Brussels Salad
Lunch
1 salad
15
20.1
16.4
287
MEAL
WEEK 4
55
CATEGORY
SERVINGS
IN RECIPE
SERVING SIZE
PROTEIN (g)
FAT (g)
CARBOHYDRATES (g)
CALORIES
PER SERVING
BLT Frittata
Breakfast
1 slice frittata
15.6
16.6
0.9
217
Turkey Roll Ups
Lunch
5 oz. turkey
32.8
2.5
4.5
165
Dinner
8 oz. chicken
42.5
12.4
10
305
Honey Lemon Chicken
Dinner
8 oz. chicken
42.1
12.7
23.5
358
Week 5 Coconut Pancakes
Breakfast
approx. 2 pancakes depending on size
11
28.9
18.4
377
Leftover Sun Dried Tomato Chicken Salad
Lunch
1 salad
38.5
7.5
10.2
244
Turkey "Tacos"
Dinner
8 oz. turkey
45.5
36
14.2
543
Easy Shredded Chicken Salad
Lunch
1 salad
36.9
16.2
38.9
454
Breakfast
1 smoothie
17
162
Zucchini Cucumber Dill Salad
Lunch
1 salad
42
10.5
20.8
342
Honey Chipotle Meatballs
Dinner
8 oz. beef
49.4
22.7
26.7
513
Leftover Meatballs
Lunch
approx. 6 oz. beef
36.8
15.4
26.6
393
Chicken Florentine
Dinner
4 (2 large and
2 small)
8 oz. chicken
50.4
15.9
20.1
397
Leftover Chicken Florentine
Lunch
37.2
8.3
10.5
249
Bacon Wrapped Guacamole Chicken
Dinner
8 oz. chicken
56.4
56
33
376
Quick And Easy Chicken Salad
Lunch
1 salad
38.5
14.9
8.1
302
Dinner
8 oz. chicken
42.5
12.4
10
305
Steamed Broccoli
Side
1/2 cup
0.1
2.3
12
MEAL
WEEK 5
56
CATEGORY
SERVINGS
IN RECIPE
SERVING SIZE
PROTEIN (g)
FAT (g)
CARBOHYDRATES (g)
CALORIES
PER SERVING
Apple With Almond Butter And Fruit
Snack
1 apple, 1 tbsp. almond butter
7.5
26
170
Kale Chips
Snack
once baked, about 1/2 cup chips
0.7
7.1
1.4
68
Trail Mix
Snack
aprrox. 1 cup
6.2
33.1
16.7
392
Veggies And Guacamole
Snack
1 cup veggies, 1/4 cup guacamole
5.2
12.8
134
Turkey Roll Ups (snack)
Snack
2 oz turkey, 1 slice bacon, 1/4 avocado
14.5
11.8
5.2
176
Lemon Avocado
Snack
1/2 avocado
14.5
10.5
167
Greek Yogurt
PRO
1 cup
46
44
260
Oatmeal With Fruit
PRO
1 cup oatmeal, 1/2 cup fruit
6.7
2.4
39.4
198
Brown Rice
PRO
1/2 cup rice
9.3
44.8
284
Quinoa With Spinach
PRO
1/2 cup quinoa
4.5
9.5
20.2
184
Roasted White Potatoes
PRO
1/2 cup potatoes
14.3
120
MEAL
SNACKS
PRO SUBSTITUTIONS
57
CATEGORY
SERVINGS
IN RECIPE
SERVING SIZE
PROTEIN (g)
FAT (g)
CARBOHYDRATES (g)
CALORIES
PER SERVING
Baked Sweet Potato With Cinnamon
Side
1 potato
0.3
43.3
186
Baked Sweet Potato W/ 1/2 Tbsp. Ghee
Side
1 potato
7.8
41.4
248
1/2 Apple
Side
1/2 apple
11
40
1 Apple
Side
1 apple
22
80
Almond Butter 1/2
Side
1/2 tbsp.
4.25
1.5
47.5
Almond Butter
Side
1 tbsp.
8.5
95
Egg
Side
1 egg
70
1/2 Avocado
Side
1/2 avocado
14.5
8.5
161
Ghee
Side
1 tbsp.
15
135
Sweet Potato
Side
1 sweet potato
2.3
0.2
23.8
103
Oats
Side
1/2 cup
2.5
28
150
Brown Rice
Side
1/2 cup
2.3
0.8
22.9
109
Extra Virgin Olive Oil
Side
1 tbsp.
14
120
Chicken Breast - Small
Additional
6 oz.
33
4.5
165
Chicken Breast - Large
Additional
8 oz.
44
220
Ground Turkey - Small
Additional
6 oz.
36
10.5
1.5
240
Ground Turkey - Large
Additional
8 oz.
48
14
320
Ground Turkey BREAST - Small
Additional
6 oz.
42
1.5
180
Ground Turkey BREAST - Large
Additional
8 oz.
56
240
Bacon
Side
1 strip
40
Turkey Bacon
Side
1 strip
1.5
40
Spinach
Side
1 cup leaf
0.9
0.1
1.1
Baby Spinach
Side
1 cup leaf
0.5
0.8
Broccoli
Side
1 cup
25
Steamed Broccoli
Side
1/2 cup
0.3
4.6
24
MEAL
ADDITIONAL SIDES/ITEMS
58

Summer Meal Plan

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WEEK 1 MEAL PLAN

SUMMER NEVER LOOKED SO GOOD

Copyright 2016 Lurong Living

SUMMER NEVER LOOKED SO GOOD

USING THE MEAL PLAN

Copyright 2016 Lurong Living

CALORIES PER LB.

10-12 calories per lb.

150 lb. person = 1,500-1,800 cal/day

14-16 calories per lb.

150 lb. person = 2,100-2,400 cal/day

20-22 calories per lb.

150 lb. person = 3,000-3,300 cal/day

Extreme Weight Loss

10-12 calories based

300 lb. person whos goal weight is 200 lbs.

SUMMER NEVER LOOKED SO GOOD

USING THE MEAL PLAN contd...

Losing weight is not a sprint, so pay close attention to your

Depending on your activity level and how your body responds,

Copyright 2016 Lurong Living

SUMMER NEVER LOOKED SO GOOD

WEEK 1 SUNDAY SHOPPING LIST

(for entire plan)

(keep stocked for entire plan)

FF (approx. 2 -3 doz.) Eggs

FF (7-8) Sweet potatoes

SUMMER NEVER LOOKED SO GOOD

WEEK 1 MEAL PLAN INSTRUCTIONS

SUNDAY MEAL PREP

For a productive and successful week, we recommend preparing

Copyright 2016 Lurong Living

RECIPES AND METHODS

EVERY RECIPE IS DESIGNED FOR SERVING 2 PEOPLE. EACH DINNER

Roasted Chopped Sweet Potatoes:

WEEK 1 MEAL PLAN INSTRUCTIONS

lb. finely chopped Brussels sprouts, 2 slices bacon (baked and

WEEK 1 MEAL PLAN

Chicken Taco Burger

Shrimp Scampi And Zucchini Noodles

(From meal prep)

TUE BREAKFAST CASSEROLE

Kale And Sauteed Brussel Sprouts

Skillet Chicken Fajitas

SERVES 2 plus leftovers for 2 people for tomorrows lunch.

Copyright 2016 Lurong Living

SUMMER NEVER LOOKED SO GOOD

WEEK 1 MEAL PLAN contd...

Leftover fajitas over bed of spinach (1 cup per serving)

THURS Breakfast Casserole

Chicken Kale Salad

Mustard Glazed Pork Chops

Copyright 2016 Lurong Living

SUMMER NEVER LOOKED SO GOOD

WEEK 1 MEAL PLAN contd...

2 hard boiled eggs

Chicken Zucchini Salad

Buffalo Chicken Casserole

SERVES 2 with 2 additional smaller servings for leftovers

SAT Breakfast Casserole

Leftover Buffalo Chicken Casserole

Flank Steak With Guacamole