Lean Paleo Meal Plan Winter 2016

Winter 2016
3) All ingredients can be bought at your local store.
What is The Leaf System?
This system is based on using real foods, not

expensive, strange, ingredients that can only
be purchased online. That means you can
also cook these meals for your whole family
and still lose weight.
The Leaf system is the only diet in the world that specifically
focuses on skyrocketing your energy and improving your
health naturally by providing the body all of the nutrients it
needs for optimal health while you lose weight in a very
systematic and extremely simple way.
"I am loving the leaf system! The thickies are all delicious,
and so are the other recipes. I've lost six pounds in a week
and a half. My skin is glowing, and my energy levels are
very high. Usually, this time of year, I have to drink several
cups of coee and take naps in the stockroom, but I have
energy for days. Rachel Bachman
5 Facts about The Leaf System...
1) You dont have to count calories

All the hard work has been done for you so you dont have
to. All meals are already calorie counted to ensure you
meet your weight loss goals.
2) All meals are balanced

This is not a low carb, high carb, low protein, high protein,
low fat, high fat diet or other faddy diet. This is a properly
balanced healthy paleo meal plan for life. It contains meals
you would happily feed your entire family.
4) This is the only diet out there to focus on an

abundance of leafy greens.
The best thing is you cant taste them and
dont have to chew them. Eat your greens
within a smoothie that tastes like dessert! (I
promise you are going to love these recipes!)
5) Recipes are selected to save you time in

the kitchen.
At least 2 of your meals each day will take
just minutes to prepare. Batch cooking is
encouraged to save you time and money.
This is a diet that is not going to cost you a
small fortune in ingredients that you never
use again. At least 2 of your meals are
portable so they go where you go. You wont
be a slave to your kitchen on this diet.
The Leaf System is a diet for life

The Leaf System is based on the principle of turning over a
new leaf which means you eat foods that are good for you.
They are good for you today, and tomorrow you will reap
the rewards of this healthy food. This is a diet that is going
to add energy to your life, rather than robbing you of your
health.
If you're ready to turn over a new leaf by eating balanced,

delicious, healthy, quick meals saving you time in the
kitchen, no calorie counting, giving you the best health of
your life by eating the most nutritious food on the planet,
you are ready for The Leaf System.
How to join The Leaf System?

If you would like to get one of these new meal plans every
single month, plus access to our thriving Facebook
community support group, all video tutorials, giveaways
and contests, and more then please go to:
In the meantime, you may like to join our

Lean Green Smoothie Challenge to help you
kick start your health and drop inches the
healthy way.
http://www.theleafsystem.com/start/
We open the doors 4 times per year or when we have an
opening so please add your name to the wait list if the
doors arent currently open.
Join the FREE challenge by clicking the link

below
http://www.greenthickies.com/challenge
How to follow this meal plan
Meal and ingredient swaps
You can choose to have a Green Thickie for breakfast at

least 5 days per week. For lunch you have a choice of a
Green Thickie (great for those in a rush) or a salad (if you
have more time to prepare food and eat it). Eat one of the
dinners for dinner.
You dont have to make a dierent recipe every day. You

can make the same breakfast, lunch or dinner as often as
you want. This will save you time and help you to stick to
the plan. When you get bored, try a dierent recipe.
Plan your full week in advance. Be realistic about the time

you have, write your shopping list and if you need to,
allocate one day to make a batch of dinners.
You can chop and freeze your Green Thickie ingredients in

individual portions so they are ready to throw in your
blender in the morning. I prefer to make my Green
Thickies the previous evening for the next day.
If you are too busy to prepare your lunches, make a double

batch of Green Thickies and have one for lunch too. I have
been eating this way for years and it really helps me to
stick to a healthy diet as I lead a very busy life.
Feel free to swap the recipes in the plan for dierent

recipes in the plan. You can also switch the recipes in this
monthly plan for previous monthly recipes. If this is your
first month following The Leaf System you will have more
recipes to choose from next month.
You can switch any of the meal around. You can even eat
the same dinner all week or the same breakfast or lunch all
week if it makes it easier for you.
Other ways to save time following this plan is to cook a

batch of each dinner recipe, eat one portion and freeze the
other portions for later on in the month.
You can switch similar ingredients within recipes. For

example you can switch the type of oil, substitute another
type of meat for a dierent type (as long as its in a natural
state and the same weight).
You can switch any vegetables for one another. (not

including potatoes).
You can leave out ingredients you dont like and substitute
any of the seasonings for dierent ones.
Snacks
Coping with hunger pangs and cravings
There are no snacks on this meal plan during the week.

This is because busy people often dont have time to snack.
But I do know that some people like to or need to snack so
dont worry this plan is still suitable for you.
If you know you wont make it from one meal to another

without a snack, split your meal in half and have 6 meals
per day instead of 3. This is a very good way to keep your
blood sugar levels stable.
If you are new to healthy eating and you are struggling

with cravings or hunger pangs, then please eat something.
This is not a starvation diet. It is all about helping you to

lose weight in a healthy way and learning correct portion
sizes.
It is far better to choose something healthy to eat when you

are hungry and your body is telling you to eat, rather than
trying to use willpower alone and bingeing on junk food
later in the day. Choose foods that are similar to the
ingredients listed on the diet plan if you need to eat to
avoid hunger pangs.
Your body will need time to adjust to this type of diet so

please dont beat yourself up if this happens. It is quite
likely to happen when you first start, so be prepared for this
with extra portions of your meals or healthy snacks that are
based on ingredients in this diet plan such as fruit,
vegetables and nuts and seeds.
You may not lose weight if you dont stick to this diet exactly
during the first couple of weeks, but you are doing your
body the world of good. You will get used to eating like this
and your cravings will melt away. So stick with it. Once
your body gets used to eating like this it will become easy.
Whatever you do, please dont give up.
At the weekend you are allowed to have 1 snack per day

which is 250 calories or less. This can be anything you
want it to be (small bar of chocolate, glass of wine, packet
of crisps/chips).
If you are detoxing, want to stick strictly to the paleo diet or
trying to avoid certain foods, I suggest adding in snacks
that fit with your special diet, or simply having bigger
meals on Saturday and Sunday if you dont want to snack.
The only other time that snacks are appropriate is if you

are a man, are taller than average, or are very active
during the day or do regular intense workouts. I would
suggest adding 250 calories to your diet every day based
on foods you enjoy from this plan.
Lean Paleo Meal Plan

Breakfast
Lunch
Dinner
Total
MONDAY
Basic Green
Thickie
Calories
374
Leaves
1
Salmon Salad
Calories
464
Leaves
1
Grilled Salmon
and Avocado
Calories
370
Leaves
0
1208
TUESDAY
Green Thickies
Ultimate Fat
Burner
Calories
434
Leaves
1
Egg Salad
Calories
544
Leaves
1
Zucchini Pesto
Pasta
Calories
410
Leaves
1
1388
WEDNESDAY
Lemon Meringue
Pie Smoothie
Calories
426
Leaves
1
Fruit Salad
Calories
258
Leaves
0
Chicken Dippers
Calories
541
Leaves
1
1225
THURSDAY
Cold and Flu

Busting Coconut
Orange Smoothie
Calories
463
Leaves
1
Chicken Salad
with
Strawberries
and nuts
Calories
485
Leaves
1
Pizza Casserole
Calories
420
Leaves
0
1368
FRIDAY
Homemade
Orange Refresher
Calories
409
Leaves
1
Beef Broccoli
slaw salad
Calories
455
Leaves
1
Mushroom Tacos
Calories
400
Leaves
1
1264
SATURDAY
Cauliflower
Breakfast Hash
Calories
453
Leaves
0
Chicken
Avocado salad
Calories
368
Leaves
1
Homemade
Chicken & Kale
Soup
Calories
224
Leaves
1
1045
Pumpkin muns
Calories
252
Leaves
0
Tuna Curry
Salad
Calories
199
Leaves
1
Mini meat loaf
Calories
523
Leaves
1
974
SUNDAY
Breakfast Recipes
Basic Green Thickie

SERVES: 1
CALORIES PER SERVING: 374
Ingredients
Instructions
q
q
1.
2.
q
q
q
1 cup Water
1 cup Spinach or chard or 1
scoop powdered greens
avocado OR 1 banana OR
large cooked sweet potato or 2
raw pastured eggs (will make it
more watery unless you reduce
the amount of water)
2 tablespoons sunflower seeds
4 small pitted dates or 2 large
pitted dates
1 banana
3.
4.
PORTION OF LEAFY GREENS PER SERVING: 1
Blend all ingredients until smooth.

Add ice or frozen fruit to cool the smoothie
down, or make in advance and store in the
fridge for up to 3 days.
For larger blenders, you may have to make
more than 1 portion at once. I suggest
making a double portion and having one
portion for breakfast and one for lunch, or
save one for the next day.
This recipe is designed to be a base, so feel
free to add your own flavours to it such as
citrus, extracts, cacao, stevia, vanilla,
cinnamon, nutmeg, ginger.
8
Green Thickies Ultimate Fat Burner

SERVES: 1
Ingredients
Instructions
q
q
q
1.
2.
q
q
q
q
1 cup cooled green tea

can coconut milk
1 cup spinach or chard or 1 scoop
powdered greens
avocado
pitted dates
grapefruit
Juice of 1 lemon
3.
4.

If you need to add additional sweetener to
this recipe, I suggest you use liquid stevia as
it doesnt contain additional calories.
Lemon Meringue Pie Smoothie

SERVES: 1
Ingredients
Instructions
q
q
1.
2.
q
q
q
q
q
q
1 cup water
powdered greens
2 bananas
pitted dates
1 tablespoon pecans
Juice of 1.5 lemons
teaspoon cinnamon
pinch nutmeg
3.

10
Cold and Flu Busting Coconut Orange Smoothie

SERVES: 1
Ingredients
Instructions
1.
2.
q
q
q
q
q
q
cup orange Juice (freshly

squeezed is better)
cup coconut milk (from a can/
tin - not a carton)
powdered greens
3 clementines
Juice from 1 lemon
1 teaspoon ginger (fresh is best)
3.

11
Homemade Orange Refresher

SERVES: 1
Ingredients
Instructions
q
q
1.
2.
q
q
q
q
q
q
q
cup orange juice

cup almond milk (or other non
dairy milk, nut or seed milk)
powdered greens
2 oranges
cup ice
1 date
teaspoon vanilla extract
1 teaspoon orange zest
3.

12
Cauliflower Breakfast Hash

SERVES: 4
Ingredients
Instructions
q
q
q
q
q
q
q
q
q
1.
pound (340g) cauliflower

6 slices of bacon
1 medium onion
2 cloves garlic
Juice from half a lemon
2 Tablespoon coconut oil
4 eggs
Sea salt and pepper to taste
1 tablespoon fresh parsley
2.
3.
4.
5.
6.
7.
Cook the bacon in a frying pan until crispy

(about 10 minutes).
Remove the bacon from the pan and set aside,
but leave the bacon fat in the pan.
Chop the cauliflower, garlic and onion. Add it
to the pan and cook 2 to 3 minutes or until it
starts to brown.
Add the salt and pepper.
Add a small amount of water. Cover the pan
and cook until the cauliflower is tender for 7
minutes or so. Return the bacon to the pan.
Add the lemon juice and cook for another 2
minutes; then remove from the heat and
sprinkle fresh parsley on top.
Serve with eggs cooked to taste.
13
Pumpkin Muffins
SERVES: 6
*Note: 3 muns per serving.
Ingredients
Instructions
1.
q
q
q
q
q
q
q
cup coconut flour/almond

flour or ground almonds
cup pumpkin puree (canned
or homemade: To make your
own roast a pumpkin, remove
the seeds and skin and mash) if
you cant get pumpkin, use
roasted sweet potato, mashed
with the skin removed
cup maple syrup or honey
6 eggs
teaspoon baking soda/
bicarbonate of soda
1 teaspoon ground cinnamon
teaspoon ground ginger
teaspoon ground cloves
1 teaspoon apple cider vinegar
(or lemon juice)
2.
3.
Grease mun tin with coconut oil. Preheat the

oven to 350/176 C. In a large mixing bowl,
combine all of the ingredients and stir well with
a whisk. The batter should not have clumps.
Fill the mun tin and bake for 25 to 30
minutes, until the edges are golden and the
muns are firm. You can insert a toothpick
and it should come out clean. Allow to cool in
the pan, then transfer to a wire rack to cool
completely. Mun papers can also be used to
avoid sticking.
Muns can be stored in a sealed container in
the fridge for up to one week, or in the freezer
for up to 6 months.
14
Lunch Recipes
Salmon Salad
SERVES: 1
Ingredients
Instructions
q
q
q
1.
q
q
q
q
q
q
q
q
2 cups spinach
avocado
ripe nectarine or tangerine or
orange pieces
cup chopped tomatoes
cup raw pecans
4 oz. (113 g) fresh wild salmon
with skin or your favorite fish (or
chicken if you dont eat fish)
2 teaspoons coconut oil
2 teaspoons, walnut or olive oil
3 teaspoons fresh lemon juice or
apple cider vinegar
teaspoon Dijon mustard
Salt and pepper to taste
2.
3.
4.
5.
Add coconut oil and heat a cast iron pan over

medium heat.
Place the salmon skin side down in the center
of the pan and sear for 2-3 minutes, turn the
salmon over and cook for another 2 minutes
until cooked through. Turn o the heat and
cover.
Combine the spinach, avocado, fruit,
tomatoes, and pecans.
Blend the freshly squeezed lemon juice with
the Dijon mustard, and slowly whisk in the
walnut/olive oil to emulsify. Season with freshly
ground pepper and sea salt to taste.
Dress the spinach salad with the vinaigrette
and top with the salmon.
16
Egg Salad
SERVES: 1
Ingredients
Instructions
q
q
q
q
q
q
q
1.
2.
4 eggs (pasture raised is best)

1 avocado
1 celery stalk
1 salad/green onion
1 teaspoon mustard
1 cup lettuce or spinach
3.
4.
5.
6.
7.
8.
Hard boil the eggs.

Bring a cold pan of water to boil, add the
eggs and a pinch of salt.
Cover the pan. When the water is boiling
turn o the heat and leave for 10 minutes.
The eggs should be hard boiled.
Run them under cold water and peel them.
Chop the eggs.
Chop the avocado, celery, onions and
lettuce.
Mix all ingredients except for the lettuce in a
bowl. Serve on a bed of lettuce or Spinach.
17
Fruit Salad
SERVES: 3
Ingredients
Instructions
q
q
q
q
q
q
1.
2 bananas
4 peaches or 2 mangos
2 cups strawberries
2 cups blueberries
1 apple
1 teaspoon lemon juice
Combine all of the fruit in a large bowl, stir in

lemon juice and refrigerate. This salad
doesnt keep as long because the bananas
will brown store in an airtight container.
18
Chicken Salad with Strawberries & Nuts

SERVES: 3
Ingredients
Instructions
1.
q
q
q
q
q
q
q
q
q
1 pound (450g) cooked chicken

breast (pastured chicken is
better)
1 teaspoons nut oil or olive oil
2 cups strawberries
cup macadamia nuts,
1 stalk celery
1 cup lettuce of choice
3 tablespoons mayonnaise,
preferably homemade or at
least organic
2 tablespoons basil
1 tablespoon lemon juice
salt and pepper to taste
2.
3.
4.
5.
6.
If you need to cook the chicken, place

chicken in oven at 350/175C degrees in
shallow baking dish.
Cook for 20 minutes or until no longer pink in
the middle.
Shred the chicken with a fork.
Chop the rest of the ingredients.
Place the chicken in a bowl and add the
remaining ingredients. Mix and enjoy.
Serve on a bed of Romaine lettuce or
spinach leaves.
19
Beef Broccoli Slaw Salad

SERVES: 1
Ingredients
Instructions
q
q
q
1.
q
q
q
q
cup broccoli
cup carrots
pound (220g), cooked roast
beef
1 teaspoon olive oil
teaspoon Salt and Pepper
1 teaspoon Lemon juice
cup cherry tomatoes
2.
Chop the broccoli and carrots finely and slice

the roast beef.
Add all ingredients to a bowl and mix so that
oil and lemon juice cover the entire salad.
20
Chicken Avocado Salad

SERVES: 4
Ingredients
Instructions
1.
2.
q
q
q
q
q
q
q
4 cooked chicken breasts

(pastured chicken is better)
Two avocados
1 small green cabbage
5 green/salad onions
Juice of 2 limes
2 handfuls of fresh cilantro/
coriander
1 cucumber
Salt to taste
Chop all the ingredients.

Mix all ingredients in a large bowl. Enjoy.
21
Tuna Curry Salad

SERVES: 1
Ingredients
Instructions
q
q
q
q
1.
2.
3.
q
q
q
q
1 can tuna (160g)

apple
2 tablespoons parsley
1 Tablespoon of mayonnaise
(Homemade or organic is best)
teaspoon curry powder
salt to taste
lime juice
1 cup lettuce or spinach
4.
Peel and chop the apple, chop the parsley.

Juice the lime and add the apples. Mix well.
Add the tuna, parsley, mayo, curry powder,
and salt. Mix well.
Serve on a bed of lettuce or spinach.
22
Dinner Recipes
Grilled Salmon & Avocado

SERVES: 4
Ingredients
Instructions
1.
q
q
q
q
q
q
q
q
q
q
q
2 lbs salmon / 900G cut into four

pieces
1 tablespoon olive oil
1 teaspoon sea salt
1 teaspoon ground cumin
1 teaspoon paprika powder
1 teaspoon onion powder
teaspoon ancho chili powder
1 teaspoon black pepper
1 avocado
small red onion
Juice from 2 limes
2 tablespoons cilantro
2.
3.
4.
5.
6.
Combine the salt, chili powder, cumin,

paprika, onion and black pepper together.
Rub the seasoning mix and olive oil on to the
salmon
Leave in the refrigerator for at least 30
minutes.
Pre-heat the grill to maximum
Chop the avocado, onion, cilantro, and mix
with the lime juice, and salt. Refrigerate until
ready to use.
Grill the salmon for about 5 minutes until it is
as brown as you like it.
Transfer the salmon to a plate and add the
avocado mix on top of the salmon.
24
Zucchini Pesto Pasta

SERVES: 2
Ingredients
Instructions
q
q
q
q
q
q
q
q
Pesto
2 large zucchini
1 cup cherry tomatoes
Sea Salt to taste
cup walnuts
1 head roasted garlic
2 cups fresh basil
1 tablespoon lemon juice
cup olive oil
1.
2.
3.
4.
5.
Pre-heat the oven to 350F / 175C

Bake the walnuts in the oven for 10 minutes until brown
Add the walnuts, the peeled roasted garlic with a pinch
of salt to a food processor. Pulse until it looks like
crumbs.
Add the basil and lemon juice and start the processor.
Slowly add in the olive oil while the processor is still
running.
Keep stopping and scraping down the sides and
continuing to process until it resembles small crumbs.
Pasta
1.
2.
Use a spiralizer or a julienne peeler to make zucchini

noodles.
Add the noodles to the tomatoes and pesto and mix
well.
25
Chicken Dippers
SERVES: 1
Ingredients
Instructions
q
q
q
1.
2.
3.
q
q
q
q
q
1 lb (450G) chicken breast

1 egg
cup ground almonds (almond
flour) or coconut flour
teaspoon sea salt
teaspoon Paprika
teaspoon ground coriander
teaspoon ground cumin
2 cups of mixed salad leaves
4.
5.
6.
7.
8.
Pre-heat the oven to 425F/ 218 C

Beat the egg in a bowl
Mix the ground almond with the spices and place
on a plate
Cut the chicken into strips and dry it with paper
towel
Dip each chicken strip into the egg then into the
almond mixture making sure all the sides are
coated.
Place on to a baking tray (either line with
parchment paper or use a silicon liner)
Bake for 15 minutes turning once until they are
thoroughly cooked. (temperature should be
425/180F inside chicken, or until juices run clear or
not pink inside)
Serve on a bed of mixed leaves
26
Pizza Casserole
SERVES: 5
Ingredients
Instructions
1.
q
q
q
q
q
q
q
q
q
q
q
1 lb (450G) ground/minced
beef browned
1 cup (8 ounces) tomato sauce/
passata/chopped tomatoes,
(make sure tomatoes are the
only ingredient)
1 tablespoon Italian seasoning
teaspoon garlic powder
teaspoon sea salt
teaspoon oregano
medium, zucchini/courgette
1 cup cauliflower
2 garlic cloves
2 eggs
3 tablespoons coconut flour
1 tablespoon melted coconut oil
teaspoon sea salt
2.
3.
4.
5.
6.
7.
8.
9.
Preheat oven to 400 F/200 C, and lightly grease a 9 x 11 inch

casserole dish.
Using a large fry pan, brown ground beef.
Add the tomato sauce, Italian seasonings, garlic powder,
oregano, and sea salt to the pan. Stir and heat over medium high
heat until bubbling. Turn heat to low and cover. Simmer for 6
minutes.
In food processor add the zucchini, cauliflower, and garlic cloves.
Process until it look like rice granules. If you dont have a food
processor you can use a grater.
In large mixing bowl combine the zucchini, cauliflower, garlic, 2
eggs, 3 tablespoons coconut flour, 1 tablespoon coconut oil, and
teaspoon sea salt. Mix together until a paste like dough forms,
and make sure you break up any clumps.
Take veggie crust dough and spread it evenly across the bottom
of the casserole dish with the back of large spoon or spatula.
Spoon ground beef into casserole dish and spread across the
crust layer.
Bake in oven for 30 minutes or until top of casserole is browning
and crust is done.
Remove and serve. *Servings can be frozen for later.
27
Mushroom Tacos
SERVES: 2
Ingredients
Instructions
q
q
q
q
q
q
q
q
1.
2.
4 Portobello mushrooms
large onion
lb (0.2 kg) ground/minced beef
red chili pepper
1 clove garlic
tablespoon coconut oil
1.5-2 tablespoons taco seasoning
sea salt
Toppings
q fresh cilantro/coriander
q 2 green/salad onions
q cup cherry tomatoes
q cup black olives
q 1 avocado
q 2 tablespoons lime juice
q teaspoons salt
q 2 cups mixed leafy greens
3.
4.
5.
6.
7.
8.
Preheat oven to 400 F/200 C

Cook the onions in the coconut oil in a large frying
pan over medium heat until soft.
Remove stems and spoon out mushroom insides.
Dice the insides finely and add to onions.
Add the ground beef and chili peppers to the pan.
Once browned, add the taco seasoning and salt to
taste.
Bake the mushrooms for 10 minutes face down for 10
minutes then turn over and bake for another 10
minutes.
Mash the avocado with the lime juice and salt to
make guacamole.
Add the ground beef into the mushrooms, followed
by tomatoes, olives, green onions, and cilantro/
coriander.
Serve with a side salad of mixed leafy greens.
28
Homemade Chicken & Kale Soup

SERVES: 4
Ingredients
Instructions
1.
q
q
q
q
q
q
q
32 ounces/900 ml chicken broth

(store bought or homemade)
1 stalk celery
6 carrots
1 small yellow onion or large
onion
1 head of kale or two handfuls of
kale
2 large chicken breasts
Oregano, thyme or other spices
to taste
2.
3.
Place all the ingredients, except the kale in a

large pan over a medium heat and cook until
the chicken is fully cooked for about 30
minutes.
Break the chicken up with a fork.
Then stir in your kale and cook an additional
5 minutes. Make sure the kale stays green.
29
Mini Meatloaf
SERVES: 6
*Note: 6 mini loaves per serving.
Ingredients
Instructions
1.
2.
q
q
q
q
q
q
q
q
q
q
q
q
2 pounds/900g ground/minced
beef
One large head of spinach or
two handfuls
2 carrots
1-2 teaspoons coconut oil
1 medium onion
6 ounces/ 170g mushrooms
4 eggs
cup coconut flour
salt and pepper to taste
2 teaspoons onion powder
1 teaspoon garlic powder
1 teaspoon dried thyme or
oregano or sage or a mixture
teaspoon grated or ground
nutmeg
3.
4.
5.
6.
7.
8.
Preheat oven to 375 degrees F/ 190C

Grease two mun tins, or enough for 18 muns
with coconut oil
Chop the spinach, squeeze out the excess water and
set aside.
Heat a pan on a medium heat, add the coconut oil
and fry the onions and mushrooms until the onions
are translucent and the liquid has cooked out of the
mushrooms. Add the beef and cook until brown.
Place the ground/minced beef in a bowl, add the
veggies, beat the eggs and add those, coconut flour
and all the spices. Use your hands to mix well but
preserve the veggies and dont over mix.
Fill mun tin to the top of each cup.
Cook for 20-30 minutes.
Allow to cool and use a knife to loosen meatloaves
from sides of the pan before removing.
30

Lean Paleo Meal Plan Winter 2016

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Lean Paleo Meal Plan Winter 2016

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Winter 2016

3) All ingredients can be bought at your local store.

What is The Leaf System?

This system is based on using real foods, not

5 Facts about The Leaf System...

1) You dont have to count calories

2) All meals are balanced

4) This is the only diet out there to focus on an

5) Recipes are selected to save you time in

The Leaf System is a diet for life

If you're ready to turn over a new leaf by eating balanced,

How to join The Leaf System?

In the meantime, you may like to join our

Join the FREE challenge by clicking the link

How to follow this meal plan

Meal and ingredient swaps

You can choose to have a Green Thickie for breakfast at

You dont have to make a dierent recipe every day. You

Plan your full week in advance. Be realistic about the time

You can chop and freeze your Green Thickie ingredients in

If you are too busy to prepare your lunches, make a double

Feel free to swap the recipes in the plan for dierent

Other ways to save time following this plan is to cook a

You can switch similar ingredients within recipes. For

You can switch any vegetables for one another. (not

Coping with hunger pangs and cravings

There are no snacks on this meal plan during the week.

If you know you wont make it from one meal to another

If you are new to healthy eating and you are struggling

This is not a starvation diet. It is all about helping you to

It is far better to choose something healthy to eat when you

Your body will need time to adjust to this type of diet so

At the weekend you are allowed to have 1 snack per day

The only other time that snacks are appropriate is if you

Lean Paleo Meal Plan

Cold and Flu

Mini meat loaf

Basic Green Thickie

CALORIES PER SERVING: 374

PORTION OF LEAFY GREENS PER SERVING: 1

Blend all ingredients until smooth.

Green Thickies Ultimate Fat Burner

CALORIES PER SERVING: 434

1 cup cooled green tea

PORTION OF LEAFY GREENS PER SERVING: 1

Blend all ingredients until smooth.

Lemon Meringue Pie Smoothie

CALORIES PER SERVING: 426

PORTION OF LEAFY GREENS PER SERVING: 1

Blend all ingredients until smooth.

Cold and Flu Busting Coconut Orange Smoothie

CALORIES PER SERVING: 463

cup orange Juice (freshly

PORTION OF LEAFY GREENS PER SERVING: 1

Blend all ingredients until smooth.

Homemade Orange Refresher

CALORIES PER SERVING: 409

cup orange juice

PORTION OF LEAFY GREENS PER SERVING: 1

Blend all ingredients until smooth.

Cauliflower Breakfast Hash

CALORIES PER SERVING: 453

pound (340g) cauliflower

PORTION OF LEAFY GREENS PER SERVING: 0