Ketogenicplan2 1

BodyPursuit
www.bodypursuit.com
Ladies,
I am SO happy that you are all so dedicated and motivated to finish this
30 days. GREAT Job, give yourself a pat on the back!!! I just wanted to
go over a few things:
1. I have outlined your grocery lists, according to each recipe, just in

case you want to take a recipe out, it will be much easier. You will
need to sit down and write out what you have from last week (You
should be collecting a lot of healthy ingredients).
2. I have given you 3 options for meal plans. A regular more
complicated but very tasty plan, a simple plan but still with all of the
recipes (I have just given you easier recipes in the simple plan) and
then a very simple uncomplicated plan with just a few recipes.
3. ALL 3 plans have, for the most part, the same meal prep because I
know each of you can take 2-3 hours on Saturday or Sunday to
prepare for the week.
4. You are all AMAZING!!! Keep up the great work! I cannot wait to
FaceBook live with you on Monday morning at 11am MST. Have a
great weekend.
Love you all,
Tahnee XOXO
BodyPursuit www.bodypursuit.com
Ketogenic Guidelines
To do:
High in fat!!! You can eat as much healthy fat as you would like
including raw nuts of any kind, all raw seeds, avocados, unrefined
coconut oil, olive oil, avocado oil, sesame oil, avocados, full fat
coconut milk, nut flours, all raw nut milks, coconut milk, eggs and
organic butter
Lean proteins such as salmon, tilapia, chicken, turkey, venison,
ground turkey, ground lean beef, cod, trout, tuna, seafood of any
kind, mahi mahi and any plant based organic protein powder
Any and all vegetables
Fruit after your workout and once before 3pm
1 Gallon of water per day
30 grams of protein powder in 8 ounces of water 20 minutes after
your workout (organic whey protein powder or organic vegan
protein powder)
30 Grams of carbs after your workout (Preferably 1 banana or 1
apple)
If you can, please use all organic foods, grass fed and all natural
meat, wild caught fish and organic eggs
If you need to have a pre workout or a type of caffeine please drink
organic black coffee or an organic caffeine supplement.
Eat every 3 hours always
1 Tbs or organic unrefined coconut oil 3 times per day
Condiments- You may have whole food condiments such as organic
tamari sauce, 100% pure maple syrup, all fresh herbs, raw honey,
dates, dried herbs etc.
Kind Bars
BodyPursuit ww.bodypursuit.com
Keto Guidelines
NOT to do:
NO Processed foods (Chips, doughnuts, tortillas, bread, bagels,
cakes, pastries, cheese, packages anything, frozen desserts, frozen
pizza etc. )
No sugar free anything
NO soda
No energy drinks
No dairy (Except butter)- You can cook anything you want in
organic grass fed butter
No grains
No SUGARS THIS WEEk (Only dates are allowed)
No starches such as potatoes, sweet potatoes and parsnips
No alcohol
BodyPursuit www.bodypursuit.com
Meals Meal 1 Meal 2 Meal 3 Meal 4 Meal 5 Meal 6
Monday Pumpkin Protein Dinner Steak Salad Mongolian Protein

Spice Bars/side of Leftovers with Creamy Beef Broccoli Bars/Handful
Muffins veggies Garlic Rice Bowl of cashews
Vinaigrette
Tuesday Almond Steak Salad Dinner Large Salad Paleo Almond Butter
Butter with Creamy Leftovers with Protein of Enchiladas Energy
Blueberry Garlic choice (Top bites/2 Egg
Waffle Vinaigrette with Nuts)
Wednesday Breakfast Almond Butter Dinner Paleo Protein Cilantro Lime Steak Salad
Bake Energy Leftover Bars/Side of Chicken with with Creamy
Casserole bites/2 Egg Veggies Avocado Garlic
whites Salsa/Side of Vinaigrette
Veggies
Thursday Breakfast Large Salad Dinner Steak Salad CrockPot Protein

Bake with protein of Leftover with Creamy Stuffed Bars/side of
Casserole choice (Top Garlic Peppers veggies
with nuts) Vinaigrette
Friday Pumpkin Steak Salad Dinner Almond Butter Addictive Almond Butter
Spice with Creamy Leftover Energy Peanut Energy
Muffins Garlic bites/2 Egg Noodles/Side bites/2 Egg
Vinaigrette whites of protein of
choice
Saturday Almond Protein Bars Dinner Large Salad Lettuce Wrap Steak Salad
Butter /fruit of choice Leftover with Protein of Tacos with Creamy
Blueberry choice (Top Garlic
Waffle with nuts) Vinaigrette
Sunday Pumpkin Almond Butter Dinner Steak Salad Recipe of Protein

Spice Energy Leftover with Creamy Choice Bars/Handful
Muffins bites/2 Egg Garlic of cashews
whites Vinaigrette
BodyPursuit Grocery List

www.bodypursuit.com
Paleo Protein Bars

Grocery List- There will be doubles or Raw almonds
triples or a lot of these. Just wanted to lay it out for you Raw cashews
like this. It's not actually this long ha Pure egg white protein powder
Mongolian Broccoli Beef Dates
1 lb Beef Sirloin Cinnamon
Arrowroot Powder Fresh Ginger
sesame oil Cacao Powder
Fresh garlic Unsweetened coconut flakes
Fresh ginger Salad mix
Tamari sauce (No Sugar) Almond Butter Energy Bites
Olive OIl Pitted dates
Organic Beef Broth (No added ingredients) Raw Almonds
1 Head Broccoli Organic Almond butter
Red Pepper Flakes Homemade or organic Almond milk
Green Onions Chocolate or vanilla protein powder
Sesame Seeds raw Vanilla
Coriander Steak Salad
Enchiladas 1 lb sirloin steak
Eggs Romaine Lettuce
Unsweetened almond Milk Spinach
Coconut Flour Cherry Tomatoes
Arrowroot Powder Yellow Tomatoes
Salt Eggs
Coconut OIl 1 avocado
Olive Oil Olive oil
1 Large Onion White Wine Vinegar
Fresh Garlic Homemade Cashew Milk
2 Cups tomato Sauce Garlic Clove
2 cups chicken Broth Pumpkin Spice Muffins
Chili powder Coconut flour
Cumin Pumpkin puree
Oregano 6ggs
1 lb Ground beef Cinnamon
1 jalapeno Ginger
1 avocado Ground Cloves
Cilantro Baking Soda
Cilantro Lime Chicken With Avocado Salsa Lemon
1.5 lb. boneless chicken breast Addictive Peanut Noodles
Olive OIl Kelp Noodles or Zucchini noodles
CIlantro Green Onions
Cumin Grass Fed organic Butter
4 Avocados Sesame Oil
CIlantro Chicken Broth.
Lime Almond or Peanut Butter
Red Wine Vinegar Tamari Sauce
Red Pepper Apple Cider Vinegar
Fresh Garlic Siracha
Salt Almond Butter Blueberry Waffle
Crockpot Stuffed Peppers Almond Butter
4 Bell Peppers Egg
1 Pounds Ground Beef Banana
Head of Cauliflower Almond Extract
1 Onion Coconut Oil
1 Carrot Almond or Cashew Milk
Fresh Garlic Coconut Flour
1 Can Tomato Paste Baking Soda
Marjoram Cinnamon
Thyme Frozen of fresh blueberries
Rosemary Lettuce Wrap Taco
Sage 1 pound Ground Beef
Oregano Cayenne Pepper
Basil Chili Powder
1 Can Organic Beef Broth Cumin
Breakfast Bake Casserole Garlic Cloves
1 pound Ground Chicken 1 head Butter Lettuce
Mushrooms 1 avocado
Green Onions Organic Salsa or Pico
Roma Tomatoes Cilantro
Fresh or dried basil
Spinach
Eggs
Sage
Marjoram
Red Pepper Flakes
Garlic Clove
BodyPursuit Recipes
www.bodypursuit.com
Recipes- As far as servings go. I want you listening to your body, chewing slowly and eat until you are
full so I cannot place a serving size on this. Save what is leftover.
Breakfast
Breakfast Bake Casserole
Ingredients
1 pound approved breakfast sausage (recipe below)
3 cups sliced button mushrooms
olive oil, as needed
6 green onions, sliced
3 Roma tomatoes, seeded and diced
1 tablespoon chopped basil (or 2 teaspoons dried basil)
16 ounces frozen chopped spinach, thawed
1 teaspoons salt
10 eggs
Approved Compliant Breakfast Sausage
1 pound ground chicken
1 teaspoon dried sage
1 teaspoon salt
teaspoon ground black pepper
pinch dried marjoram
pinch crushed red pepper flakes
pinch ground cloves
Breakfast Sausage
1. Combine all ingredients in a medium bowl and mix well with your hands. Use in recipe right away or keep
in an airtight container for 1 day in the fridge.
Breakfast Bake Casserole
1. Preheat oven to 350.
2. In a medium skillet over medium heat, brown and crumble sausage. Add olive oil if necessary.
3. Add mushrooms and cook about 5 minutes or until soft, stirring occasionally. Add remaining vegetables,
herbs, and salt and cook about 2 minutes or until slightly softened and well combined. Pour mixture into a
9x13" pan.
4. Crack eggs into a medium bowl and whisk well. Pour over sausage-vegetable mixture and bake 25-30
minutes or until a knife, inserted in the center, comes out clean.
Almond Butter Blueberry Waffle

Ingredients
2/3 cup natural creamy almond butter
2 eggs
1/2 banana, mashed
1/4 teaspoon almond extract
1/2 tablespoon coconut oil, melted and cooled
1/3 cup unsweetened almond milk
1 tablespoon coconut flour
1/2 teaspoon baking soda
1 teaspoon cinnamon
1/8 teaspoon salt (only if your almond butter isn't salted)
2/3 cup fresh or frozen blueberries
Instructions
1. Preheat waffle iron and spray with nonstick cooking spray. In a large bowl, whisk together almond butter,
eggs, banana, almond extract, coconut oil and almond milk until well combined and there aren't any large
lumps.
2. Stir in coconut flour, baking soda, cinnamon and salt; mix until well combined. Gently fold in blueberries.
3. Spoon batter into waffle iron and cook until steam stops and waffles are golden brown and slightly crispy
on the outside. Repeat with remaining batter. Recipe makes about 3 belgian waffles. Serving size = 1/2
belgian waffle.
Serve with Coconut Whipped Cream if you have the time and the ingredients
http://www.tasteslovely.com/coconut-whipped-cream-paleo-vegan/
Sausage and Spinach Egg Casserole

Ingredients
4 slices turkey bacon

2 fully-cooked sausage links organic no added ingredients, finely chopped
2 cups spinach lightly chopped
1 teaspoon cumin
1 teaspoon coriander
6 large eggs
cup cashew or almond milk
1 tablespoon nutritional yeast
Instructions
1. Preheat the oven to 375F and grease a 9x13" pan
2. Chop the bacon crosswise into pieces about half an inch wide. Fry the bacon in a large skillet over
medium heat until almost crisp. Add the sausage, raise the heat to medium high, and cook until nicely
browned. Add the kale and cook, stirring frequently, until wilted. Stir in the cumin, coriander and remove
from heat
3. Beat the eggs in a large bowl with the milk or water and nutritional yeast. Add the meat and vegetable
mixture to the bowl and stir. Pour everything into the prepared baking dish, using a spoon to spread
everything out so it's evenly distributed.
4. Bake for 20 minutes, or until the eggs are just set. Cool for at least 5 minutes before serving. Slice into
squares and serve hot.
5. Leftovers can be stored in the refrigerator for up to 3 days. I reheat mine for about a minute in the
microwave.
Dinner
Cilantro Lime Chicken with Avocado Salsa
Ingredients
1. To a small bowl, add cup of lime juice, olive oil, cup of fresh cilantro, ground cumin, and teaspoon
of salt. Whisk until mixed.
2. Add chicken and marinade to a large ziplock bag. Let chicken marinade for 15 minutes.
3. Preheat grill to medium high heat (about 400 degrees). Place chicken on grill and grill each side for 4-6
minutes, until chicken is no longer pink. Remove and let sit.
4. To make the avocado salsa: add avocado, cup fresh cilantro, 3 tablespoons lime juice, red wine
vinegar, red pepper flakes, garlic clove, and salt to a small bowl. Gently toss to mix.
5. Top Cilantro Lime Chicken with fresh Avocado Salsa.
Directions
1. To a small bowl, add cup of lime juice, olive oil, cup of fresh cilantro, ground cumin, and teaspoon
of salt. Whisk until mixed.
2. Add chicken and marinade to a large ziplock bag. Let chicken marinade for 15 minutes.
3. Preheat grill to medium high heat (about 400 degrees). Place chicken on grill and grill each side for 4-6
minutes, until chicken is no longer pink. Remove and let sit.
4. To make the avocado salsa: add avocado, cup fresh cilantro, 3 tablespoons lime juice, red wine
vinegar, red pepper flakes, garlic clove, and salt to a small bowl. Gently toss to mix.
5. Top Cilantro Lime Chicken with fresh Avocado Salsa.
Lettuce Wrap Tacos

Ingredients
1 pound Ground Beef
1/2 to 1 tsp cayenne pepper (depending how spicy you like it)
1 tsp chili powder
1/2 tsp cumin
11 tbsp chopped garlic
1 head of Butter Lettuce, washed and separated
1 avocado, slices
Salsa
Cilantro, chopped
Instructions
1. Cook ground beef in a frying pan on medium heat.
2. Drain any fat, oil from beef.
3. Add into the frying pan the garlic, cayenne pepper, and cumin.
4. Mix seasons together with the meat.
5. Wash & separate the Butter Lettuce leaves, let dry on a clean paper towel.
6. Sliced avocado.
7. Cut the lime into wedges.
8. Chop cilantro.
Mongolian Beef Broccoli Rice Bowl

Ingredients
1 lb beef sirloin (sliced thin, 1/4 to 1/3 in thick or buy already cut into strips)
1 tsp oil (avocado or sesame oil)
1 tsp arrowroot starch or potato starch (you can use corn starch if you are not paleo)
1/4 c more starch for coating before frying meat
For the Mongolian Sauce
1 tbsp avocado or sesame oil
1 tsp minced garlic
1/2 tsp grated ginger
1/4 c coconut sugar
1/3 or 1/4 c gluten free tamari soy sauce
1/3 c extra oil for frying
1/3 c broth or water
Remaining Ingredients to go in the bowls
1 head broccoli. equals 3-4 c riced
1 tsp red pepper flakes
2 scallions
Sesame seeds (you can also add Optional chopped cashews for the broccoli rice)
Fresh Coriander

Instructions
1. First prepare all your veggies. Slice your scallions and peppers. Mince garlic/ginger. Keep them close by.
Slice into strips and cut meat into thin strips.
2. Toss your meat in 1 tsp oil and 1 tsp starch. place in bowl or ziplock bag and marinade in fridge for 10
minutes or up to 1 hour.
3. Next make your sauce.
4. In a small sauce pan, add your 1 tbsp oil, garlic, and grated ginger. Stir fry until fragrant.
5. Whisk together your 1/3 to 1/3 cup soy sauce, broth, and sugar. Add to sauce pan. Bring to a boil then
reduce and simmer on low until thickened. Around 10 minutes or so.
6. Heat a large skillet pan with 1/3 c oil. Lightly coat beef strips in extra 1/4 c starch, then place in pan to
fry/sear. Fry in oil for about 1 minute each side. Browning the steak strips.
7. Reduce heat then drain oil from pan or use slotted spoon to drain.
8. Add your Mongolian beef sauce and cook with meat 1 min. Coating the beef evenly. Then set aside while
you make the broccoli rice.
9. Cut your broccoli head into 3 to 4 parts. Place each into blender or food processor until all is "riced"
texture.
10. Place in a large microwave safe bowl.
11. Add 1 tbsp broth or water. Salt/pepper to taste.
12. Lightly steam in microwave for 45 sec. 1 minute. (feel free to do this on stove if you don't have
microwave)
13. Add garlic powder or chopped cashew to broccoli rice if desired.
14. Add 1/2 cup or more broccoli rice to bowls. Then place beef and sauce on top.
15. Sliced scallion and red pepper flakes to top!
16. Sesame seeds and optional coriander to garnish each bowl.
Paleo Enchiladas
Ingredients
6 large eggs
1 cup unsweetened almond milk
3 T coconut flour
2 t coconut oil
1 t arrowroot powder
t sea salt
coconut oil or butter for pan
2 T olive oil
1 large onion, diced
4 cloves garlic, minced
2 cups tomato sauce
2 cups chicken broth
2 T chili powder
t cumin
t dried oregano
1 pound ground beef
1 jalapeno, minced
1 avocado, diced
3 T fresh cilantro, chopped
Instructions
For the Tortillas
1. Combine the eggs, almond milk, coconut flour, coconut oil, arrowroot powder, and sea salt together in a
small bowl and mix well. Allow the batter to sit for 10 minutes and then stir again. The consistency should
be similar to crepe batter.
2. Heat a nonstick skillet over a medium heat and melt 1 tablespoon of coconut oil in the pan.
3. Pour cup of the batter into the skillet. Cook for 1-2 minutes, flip and cook another minute until lightly
browned.
4. Place tortilla onto a plate and repeat with the remaining batter adding a little more oil to the pan every 3-4
tortillas or if they begin to start sticking. Set tortillas aside. You should end with about 10 tortillas.
For the Sauce
5. Heat 1 tablespoon of olive oil in a heavy saucepan over medium-low heat.
6. Saut 1/2 of the onion and garlic for 4-5 minutes until soft. Add in the tomato sauce, chicken broth, chili
powder, cumin, and oregano and bring to a boil. Reduce heat to a simmer for 15-20 minutes, until the
sauce has thickened. Salt and pepper to taste.
7. Season to taste with salt. If desired, pour sauce into a blender or food processor and blend until smooth.
Prepare the Meat
8. Heat 1 tablespoon olive oil in a large nonstick skillet over medium heat.
9. Saut other 1/2 of the onion for 4-5 minutes until soft. Stir in the ground beef and jalapeno and season
with salt and pepper. Cook 8-10 minutes until the meat is browned, then remove from heat.
10. Stir in a few spoonfuls of the enchilada sauce to coat the meat.
11. To Assemble:
12. Preheat the oven to 350 degrees. Coat the bottom of a 913-inch baking dish with a thin layer of the
enchilada sauce.
13. Fill each tortilla with the meat mixture and roll over. Place the tortillas in the baking dish side by side.
14. Cover with the remaining sauce and bake for 12-15 minutes. Serve immediately, topped with avocado
and cilantro.
Crock Pot Stuffed Peppers

Ingredients
4 bell peppers
1 lb ground Beef
1/2 head of cauliflower
1 onion, diced
1 carrot, diced
4 cloves of garlic, minced
6 ounces tomato paste
1/4 cup homemade italian seasoning blend (equal parts marjoram, thyme, rosemary, savory, sage,
oregano, basil)
salt and pepper to taste
1/4 cup beef stock
Instructions
1. Pulse your cauliflower, onion, carrots, and garlic in the food processor to blend as fine as possible. Do it
separately if your food processor isn't large enough. If you don't own one you can dice everything as small
as possible by hand
2. Cut the tops off of your peppers, keeping them intact and clean the seeds out
3. Mix your vegetables in a mixing bowl with your meat, tomato paste, seasonings and salt and pepper
4. Once all ingredients are combined well, spoon the mixture into your peppers and level off at the top of the
pepper
5. Place the peppers in your crock pot and put the tops of the peppers on them
6. Pour your liquid in the bottom of the crock pot and cook on low for 6-8 hours
7. Enjoy
Addictive Peanut Noodles

Ingredients
2 summer squash, zucchini, or 1.5 cups cooked gluten-free noodles
2 tablespoons chopped green onion, or regular onion
1 tablespoon grass-fed butter, ghee or oil of choice
1 teaspoon sesame oil (preferably cold-pressed)
2 tablespoons veggie or chicken broth (or water), plus additional 1-2 tablespoons if needed (if the sauce is
too thick).
3 tablespoons almond butter (or peanut butter, I used almond butter b/c it's paleo)
1 tablespoon coconut aminos, tamari or soy sauce
1 teaspoon apple cider vinegar
1-2 teaspoons Sriracha
Optional: chopped cilantro and chopped almonds or peanuts to sprinkle on to
Directions
Spiralize your squash or make your noodles and set aside, should make about 3 cups
In a saucepan over medium-high heat saut the onions in the butter or oil until they are soft, golden and fragrant.
Turn the temperature down to medium-low and add the remaining ingredients- water, almond butter, coconut
amino/soy sauce, apple cider vinegar and Sriracha and mix for about 2 minutes.
Remove from heat and stir in sesame oil, then add your noodles and stir to coat, top with cilantro and almonds.
Serve and enjoy with protein of choice!
BodyPursuit Meal Prep

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Meal Prep
Paleo Protein Bars
Ingredients
1 cup raw almonds
1 cup raw cashews
1 cup pure egg white protein
18 large medjool dates, pitted (10 ounces)
2-4 TBS water
optional flavor add-ins:
1 TBS cinnamon
1 cube fresh ginger (or 1 tsp ground)
cup cacao powder
cup unsweetened coconut flakes
Instructions
1. Line a 8x8 pan with parchment paper, set aside.
2. In the bowl of your food processor, process almonds, cashews, and egg white protein until nuts have
broken down into small pieces. If using additional flavors (I used cinnamon and ginger here) add them
with the first step.
3. Add in pitted dates and process until combinedthe mixture will look a little dry. With the motor running
about 1 tablespoon of water at a time until mixture is sticky and everything comes together. Depending on
if your dates were juicy or dry, you may need less or more water.
4. Once mixtures has come together and is sticky, transfer to lined 8x8 pan. Use slightly wet hands to press
evenly into pan
5. Place pan in fridge for 1 hour, or freezer for 30 minutes before cutting into bars. Use large sharp knife and
cutting board, cutting bars into 12 or 16 squares. Enjoy!
Almond Butter Energy BItes

Ingredients
2 cups pitted dates
1 cup almonds
2 TBS almond butter
1 TBS unsweetened almond milk
2 TBS chocolate protein powder
tsp vanilla
tsp salt
More almond butter for drizzling (optional)
Instructions
1. Put dates and almonds in your food processor fitted with an S blade. Process until mixture in fine and
homogeneous.
2. Add the rest of the ingredients (almond butter, almond milk, protein powder, vanilla and salt) to your food
processor and process until mixture just starts to clump together.
3. Roll 1 TBS portions of your dough into balls and place them on wax paper
4. Transfer to an airtight container to save for later! These can be stored at room temperature, but will last
longer when kept in the fridge or freezer! I think they taste the best cold/frozen!
Steak Salad with Creamy Garlic Vinaigrette

Ingredients
Salad
1 lb sirloin steak, (grilled or pan-seared first, then sliced)
4 cups greens we used Romaine lettuce
2 cups spinach
1 cup red cherry tomatoes
1 yellow cherry tomatoes
5 hard-boiled eggs, peeled and sliced
1 avocado, pitted and sliced
Dressing
3 Tbsp of avocado oil or olive oil
2 Tbsp white wine vinegar
2 Tbsp Homemade Cashew Milk
1 small to medium garlic clove, pressed
Salt and pepper to taste
Instructions
1. Pat dry and season steak with your favorite healthy seasoning or sprinkle liberally with salt and pepper.
Cook on well-oiled grill or in a cast iron pan (along with 1 Tbsp of oil) over medium-high heat about 5
minutes per side for medium rare steak. Remove from heat, place on plate and tent with aluminum in
fridge foil for 10-15 minutes before slicing crosswise into thin strips.
2. Arrange salad ingredients in 7 tupperware containers add steak on top
3. Add dressing right before eating each day.
Pumpkin Spice Muffins-Recommend Doubling for family

Ingredients
cup coconut flour
cup pumpkin puree (Organic no added ingredients)
cup 100% maple syrup
6 eggs
1 teaspoon ground cinnamon
teaspoon ground ginger
teaspoon ground cloves
teaspoon baking soda
1 teaspoon apple cider vinegar (or lemon juice)
Instructions
1. Preheat the oven to 350F and line a standard muffin tin with 12 parchment or silicone baking cups. In a
large mixing bowl, combine all of the ingredients and stir well with a whisk to break up any clumps.
2. Divide the batter into the 12 baking cups, then bake at 350F for 25 to 30 minutes, until the edges are
golden and the centers are firm. Allow to cool in the pan for 10 minutes, then transfer to a wire rack to
cool completely.
3. Store the muffins in a sealed container in the fridge for up to one week, or in the freezer for up to 6
months.
Cashew Milk (Last Week's Recipe)
BodyPursuit Simple Meal Plan

www.bodypursuit.com
Simple- This will include recipes still, but will be much easier. For the Dinners double the
recipe so you have leftovers for a few days. Make it easy and simple for yourself.
Meal 1 Meal 2 Meal 3 Meal 4 Meal 5 Meal 6
Monday Pumpkin 1 Scoop of Leftovers Large Salad Chicken Paleo Protein

Spice Protein with from Dinner with Protein of Balsamic Bars (Meal
Muffins apple or choice Skews/Side of prep Above)
Banana Steamed Side Veggies
Broccoli
Tuesday Baked 1 Scoop of Leftovers Steak Salad Recipe of Almond Butter

Avocado Protein with from Dinner with Creamy Choice Energy
and Egg apple or Garlic bites/2 Egg
Banana Vinaigrette whites
Wednesday Pumpkin 1 Scoop of Leftovers Almond Butter Sheet Pan Steak Salad
Spice Protein with from Dinner Energy Steak Fajitas with Creamy
Muffins apple or bites/2 Egg Garlic
Banana whites Vinaigrette
Thursday Baked 1 Scoop of Leftovers Steak Salad Chicken Almond Butter

Avocado Protein with from Dinner with Creamy Tenders with Energy
and Egg apple or Garlic side salad bites/2 Egg
Banana Vinaigrette whites
Friday Omelette 1 Scoop of Leftovers Almond Butter Honey Garlic Paleo Protein
with Protein with from Dinner Energy Butter Salmon Bars (Meal
Chopped apple or bites/2 Egg with prep Above)
Peppers Banana whites Asparagus Side Veggies
and
Spinach
Saturday Pumpkin 1 Scoop of Leftovers Large Salad Recipe of Steak Salad

Spice Protein with from Dinner with Protein of Choice with Creamy
Muffins apple or choice Garlic
Banana Vinaigrette
Sunday Baked 1 Scoop of Leftovers Paleo Protein Kale Pesto Almond Butter
Avocado Protein with from Dinner Bars (Meal with Protein of Energy
and Egg apple or prep Above) choice bites/2 Egg
Banana Side Veggies whites
BodyPursuit Simple Grocery List

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Vanilla
Grocery List- Yes it has double on a few Baked Avocado and Egg
things. I wanted to lay it out a little differently Egg
Paleo Chicken Fingers Avocado
Boneless Chicken Breast Favorite Seasoning
Salad Mixings Random
Healthy Dressing of choice Protein for Salads (Tuna, chicken or Salmon)
Turmeric Powder Steak Salad
Tomato Paste 1 lb sirloin steak
Coconut Aminos Romaine Lettuce
Kale Pesto Spinach
Kale Yellow Tomatoes
Raw Walnuts 1 avocado
Parmesan Cheese White Wine Vinegar
Raw Cashews Homemade Cashew Milk
Garlic Cloves Random
Olive OIl Bananas
Pumpkin Spice Muffins Apples Fruit of choice
Coconut flour Garlic Butter Salmon
Pumpkin puree (Organic no added ingredients) Olive Oil
Eggs Spices of your choice
Cinnamon 2 pound side of salmon
Ginger Lemons
Baking Soda Asparagus
Apple Cider Vinegar Sheet Pan Steak Fajitas
Paleo Protein Bars 1 lb flank steak
Raw almonds Chili powder
Raw cashews Ground cumin
Pure egg white protein powder Garlic powder
Cinnamon 1 Onion
Fresh Ginger 3 Colored Bell Peppers
Cacao Powder Lime
Unsweetened coconut flakes Corn Organic Tortillas (No flour or wheat in them)
Date Paste Almond Butter Energy Bites
Pitted dates
Organic Almond butter
Homemade or organic Almond milk
Chocolate or vanilla protein powder
Chicken Balsamic Skewers
1 Head Broccoli
2 pounds Boneless Skinless Chicken Breast
Balsamic Vinegar
BodyPursuit Simple Meal Prep

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Meal Prep
Paleo Protein Bars
Ingredients
1 cup raw almonds
1 cup raw cashews
2-4 TBS water
1 TBS cinnamon
cup cacao powder
Instructions
evenly into pan

Ingredients
2 cups pitted dates
1 cup almonds
2 TBS almond butter
tsp vanilla
tsp salt
Instructions
homogeneous.

Ingredients
Salad
2 cups spinach
Dressing
Instructions
Pumpkin Spice Muffins-Recommend Doubling for family

Ingredients
cup coconut flour
cup pumpkin puree (Organic no added ingredients)
Dates Bend up cup of dates in food processor with water to liquid)
6 eggs
1 teaspoon ground cinnamon
teaspoon ground ginger
teaspoon ground cloves
teaspoon baking soda
1 teaspoon apple cider vinegar (or lemon juice)
Instructions
4. Preheat the oven to 350F and line a standard muffin tin with 12 parchment or silicone baking cups. In a
large mixing bowl, combine all of the ingredients and stir well with a whisk to break up any clumps.
5. Divide the batter into the 12 baking cups, then bake at 350F for 25 to 30 minutes, until the edges are
golden and the centers are firm. Allow to cool in the pan for 10 minutes, then transfer to a wire rack to
cool completely.
6. Store the muffins in a sealed container in the fridge for up to one week, or in the freezer for up to 6
months.
BodyPursuit Simple Recipes

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Recipes
Breakfast
Baked Avocado and Egg
Ingredients
1 organic avocado, halved with pit removed
1 egg
salt
pepper
your favorite seasoning
Instructions
1. Preheat the oven to 425 degrees F.
2. Flip each avocado side over and slice off enough of the rounded skin so that it can sit flat when the fleshy
side is up.
3. Place the avocados, fleshy side up, in a baking pan. Crack some salt into each hole.
4. Whisk the egg in a bowl, divide it between the avocado holes. Sprinkle with salt, pepper and the
seasoning of your choice.
5. Bake for 16-18 minutes, until the egg has fully set. Eat with a spoon and enjoy!
Dinner
Sheet Pan Steak Fajitas
Ingredients
1 lb flank steak, sliced against the grain into 1/2 inch strips
2 tsp chili powder
1 tsp ground cumin
1 tsp garlic powder
1 tsp paprika
1/2 tsp salt
1/4 tsp black pepper
1/4 cup olive oil
1 tsp minced garlic
1 onion, thinly sliced (no more than 1/4 inch thick)
3 Colored Bell Peppers (no more than 1/4 inch thick)
lime wedges and chopped fresh cilantro for topping onto fajitas
8 flour or corn tortillas
Directions
1. Preheat oven to 400F. In a small bowl, combine chili powder, cumin, garlic powder, paprika, salt, pepper.
Stir until evenly mixed.
2. In a large bowl, add steak, onions and bell peppers. Drizzle with olive oil. Sprinkle with minced garlic. Mix
everything until it is evenly coated in oil and garlic. Sprinkle seasoning mix over everything. Mix again until
everything is evenly coated.
3. Dump on cookie sheet.Cook for about 12-20 minutes or until steak reaches desired doneness
4. Serve with lime wedges, fresh cilantro and any other toppings you desire.
Chicken Balsamic Skewers- Heat oven to 425

Ingredients
2 cups organic balsamic vinegar
cup dates (Mix water with dates in food processor to liquid)
2 pounds boneless, skinless chicken breasts, cut into bite-sized pieces
kosher salt and freshly-ground black pepper
wooden or metal skewers
Directions
1. Whisk together balsamic vinegar and dates for marinade
2. Add the marinade and chicken pieces to a large ziplock bag. Seal/cover and refrigerate to marinate for at
least 10 minutes.
3. Place cut up pieces of broccoli on pan with olive oil and garlic slt. Place in oven for 15-20 minutes.
4. When you are ready to cook the chicken, heat a grill to medium-high heat. Remove the chicken pieces
from the marinade, reserving the marinade for later, and thread chicken onto skewers. Season the
skewers generously with salt and pepper. Place on a grill that has been lightly greased with cooking
spray. Cook the chicken skewers for 3-4 minutes per side, turning once, until the chicken is no longer pink
inside and cooked through. Remove chicken skewers from grill and place on a serving plate. Enjoy with
baked broccoli
Garlic Butter Salmon

Ingredients
cup olive oil
cup date (Mix with dates and water into liquid)
4 large cloves garlic, crushed
2 tablespoons fresh lemon juice (juice of a lemon)
1.2kg | 2 pound side of salmon
Sea salt, to taste
Cracked pepper, to taste (optional)
Lemon slices (to serve)
2 tablespoons fresh chopped parsley
1 Bunch Asparagus
Instruction
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1. Oven 375. Line a baking tray / sheet with a large piece of foil, big enough to fold over and seal to create a
packet
2. In a small saucepan add olive oil. Add the dates, garlic and lemon, and whisk until heated through
3. Place the salmon onto lined baking tray with asparagus on the sides. Pour the mixture over the salmon,
and using a pastry brush or spoon, spread evenly over the salmon. Sprinkle with a good amount of salt
(about 2 teaspoons) and cracked pepper. Fold the sides of the foil over the salmon to cover and
completely seal the packet closed so the butter does not leak.
4. Bake until cooked through (about 15-18 minutes, depending on the thickness of your fish and your
preference of doneness)
Chicken Tenders
Ingredients
1 pound boneless skinless chicken breasts cut into ?" / 1.5cm thick slices, lengthwise)
1 cup | 96 grams almond flour or almond meal
1/2 teaspoon paprika
1/2 teaspoons ginger powder
1/2 teaspoon turmeric powder
1 teaspoon sea salt
2 eggs whisked
oil for greasing the pan
Sweet & Spicy Dipping Sauce
cup | 60 ml apple cider vinegar*
2-3 tablespoons Paste
teaspoon garlic powder
teaspoon hot pepper flakes
1 tablespoon tomato paste or 100% tomato sauce
100% tomato sauce with no added garlic onions
1 tablespoon Coconut Aminos or tamari sauce
salt to taste
Instructions
1. Preheat the oven to 200C/400F
2. Grease a large baking sheet.
3. In a large, shallow bowl mix together the almond flour, five spice, paprika, ginger, turmeric and sea salt.
4. One by one, dredge your chicken pieces in the mixed eggs, let the excess egg drip off before laying the
chicken down in the almond mixture. Press the chicken down in the almond flour to coat well, and then do
the same on the other side. Transfer to the greased baking tray and repeat until all the chicken in coated.
Spray the chicken pieces with cooking oil (olive oil in a spray bottle is great if you don't want to use refined
oil Bake in the oven for 12-15 minutes, flipping halfway through.
5. Once finished, remove from the oven and serve with the dipping sauce.
Dipping Sauce
1. While the chicken is baking in the oven work on the dipping sauce. Add all of the ingredients needed to
small pan. Mix together until no lumps remain and then warm the mixture on a medium heat and bring to
a boil. Once it reaches a boil, lower the temperature to medium low and let it simmer for about 5 minutes,
stirring often. Make sure to taste and season with salt as needed.
Kale Pesto over Spaghetti Squash

Ingredients
4 cups chopped kale leaves, stems removed
3/4 cup chopped walnuts
1 cup shredded parmesan cheese (substitute chopped cashews for paleo and vegan)
2 garlic cloves
1/2 cup olive oil
Salt and pepper
Spaghetti Squash
Directions
1. Cook Spaghetti squash in oven (Google, any recipe is okay)
2. While that is cooking, Place all the ingredients in a large food processor. Pulse to fully combine.
3. If the mixture is clumpy add 2-4 tablespoons of water and pulse again. Taste, then salt and pepper as
needed.
4. Grill Salmon as desire
5. Scrape out spaghetti squash and top with pesto, serve with salmon and enjoy!
BodyPursuit VERY Simple Meal Plan

www.bodypursuit.com
Meal 1 Meal 2 Meal 3 Meal 4 Meal 5 Meal 6
Option 1 Omelette with Protein and Leftovers Steak Salad Sheet Pan Paleo protein
Diced Water with from Dinner with Creamy Steak Fajitas Bars/Side of
Peppers and apple or Garlic Veggies
Spinach Banana Vinaigrette
Option 2 2-3 Eggs with Protein and Steak Salad Paleo protein Chicken Protein Shake
Avocado Water with with Creamy Bars/Side of Balsamic (Almond milk,
apple or Garlic Veggies Skewers protein,
Banana Vinaigrette banana, PB,
Ice)
Option 3 Sweet Protein and Leftovers Paleo protein Grilled Paleo Protein
potatoes Water with from Dinner Bars/Side of Salmon (Or Bars/Side of
shredded with apple or Veggies chicken) Veggies
2 Eggs and Banana Steamed
Peppers Asparagus
BodyPursuit VERY Simple Grocery List

www.bodypursuit.com
Eggs
Grocery List Double These Bell Peppers
Sheet Pan Steak Fajitas Spinach
1 lb flank steak Avocado
Chili powder Apple Banana
Ground cumin Sweet Potato
Garlic powder Raw Veggies of Choice
1 Onion Salmon & Asparagus
3 Colored Bell Peppers Paleo Protein Bars
Lime Raw almonds
Corn Organic Tortillas (No flour or wheat in them) Raw cashews
Chicken Balsamic Skewers Pure egg white protein powder
1 Head Broccoli Large medjool dates, pitted:
2 pounds Boneless Skinless Chicken Breast Cinnamon
Balsamic Vinegar Fresh Ginger
Random Cacao Powder
Organic Peanut Butter Unsweetened coconut flakes
Frozen fruit for smoothies
Cashews for homemade cashew milk or organic
almond milk
BodyPursuit Very Simple Meal Prep

www.bodypursuit.com
Meal Prep
Paleo Protein Bars
Ingredients
1 cup raw almonds
1 cup raw cashews
2-4 TBS water
1 TBS cinnamon
cup cacao powder
Instructions
evenly into pan

Ingredients
2 cups pitted dates
1 cup almonds
2 TBS almond butter
tsp vanilla
tsp salt
Instructions
homogeneous.

Ingredients
Salad
2 cups spinach
Dressing
Instructions

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1. I have outlined your grocery lists, according to each recipe, just in

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