Meal Guide

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Copyright 2013 Natural Health Sherpa LLC This publication contains the opinions and ideas of the author. It is intended to provide helpful and informative materials on the subjects in the publications. It is sold with the understanding that the author and publisher are not engaged in rendering medical, health, psychological, or any other kind of personal professional services in the program. If the reader requires personal medical, health, or other assistance or advice, a competent professional should be consulted. The author and publisher specifically disclaim all responsibility for any liability, loss, or risk, personal or otherwise that is incurred as a consequence, directly or indirectly of the use and application of any of the contents of this program.
Unleash Your Thin
CONTENTS
Shopping Lists........................................................................................................................................................8
Week 1 Shopping List...........................................................................................................................................9 Week 2 Shopping List.........................................................................................................................................13 Week 3 Shopping List.........................................................................................................................................17 Week 4 Shopping List.........................................................................................................................................21 Week 5 Shopping List.........................................................................................................................................25 Grain-Free Shopping List...................................................................................................................................29 Dairy-Free Shopping List...................................................................................................................................33 Grain and Dairy-Free Shopping List..................................................................................................................36
Meal Plans...............................................................................................................................................................39
Week 2 Meal Plan...............................................................................................................................................40 Week 3 Meal Plan...............................................................................................................................................41 Week 4 Meal Plan...............................................................................................................................................42 Week 5 Meal Plan...............................................................................................................................................43 Week 6 Meal Plans..............................................................................................................................................44 Grain-Free Meal Plan and Recipes....................................................................................................................45 Dairy-Free Meal Plan and Recipes....................................................................................................................46 Grain- and Dairy-Free Meal Plan and Recipes..................................................................................................47
Mix and Match Meals......................................................................................................................................48

Weeks 2 and 3 Mix and Match...........................................................................................................................49 Week 4 Mix and Match.......................................................................................................................................50 Week 5 Mix and Match.......................................................................................................................................51
Breakfast Recipes................................................................................................................................................52
Apple N Egg Oatmeal.......................................................................................................................................53 Apple Flax-Jack...................................................................................................................................................54 Blueberry Almond Pancakes..............................................................................................................................55 Blueberry Eye-Opener Smoothie.......................................................................................................................56 Breakfast Chicken Soup.....................................................................................................................................57 California Breakfast Crepe.................................................................................................................................58 Cheesy Mushroom Frittata.................................................................................................................................59 Cheesy Skillet Apples.........................................................................................................................................60 Chocolate Raspberry Smoothie..........................................................................................................................61 Flaxberry Smoothie.............................................................................................................................................62 Fruit N Nutty Yogurt Smoothie.........................................................................................................................63 Greek Omelet......................................................................................................................................................64 Greens and Leeks Omelet...................................................................................................................................65 Greens, Beans, and Miso Soup...........................................................................................................................66
Healthy Huevos Rancheros................................................................................................................................67 Italian Sweet-Veggie Scramble...........................................................................................................................68 Jonnys Green Eggs and Apple...........................................................................................................................69 Jonnys Muesli and Hard-Boiled Egg................................................................................................................70 Jonnys Vegi-Power Smoothie............................................................................................................................71 Light and Frothy Strawberry Smoothie.............................................................................................................72 Mediterranean Frittata.........................................................................................................................................73 Mushroom Scramble...........................................................................................................................................74 Onion and Green Pepper Scramble....................................................................................................................75 Orange Juliusmoothie.........................................................................................................................................76 Peachy Nutmeg Smoothie..................................................................................................................................77 Pizza Scramble....................................................................................................................................................78 Pumpkin Pie Smoothie.......................................................................................................................................79 Raspberry Lime Smoothie..................................................................................................................................80 Savory Miso Soup with Wakame.......................................................................................................................81 Tamari Beans, Greens, and Apple Saut............................................................................................................82 Tomato Stewed Eggs...........................................................................................................................................83 Tropi-Coconut Smoothie....................................................................................................................................84
Lunch Recipes.......................................................................................................................................................85
Asian Salmon Salad............................................................................................................................................86 Beefy Beans and Rice.........................................................................................................................................87 Beef and Blue Cheese Salad...............................................................................................................................88 Chunk Light Salad Nicoise.................................................................................................................................89 Dairy-Free Apple Cobb Salad............................................................................................................................90 Deviled Egg Salad...............................................................................................................................................91 Easy-Loaded Mexi-Peppers................................................................................................................................92 Fresh Greek Salad...............................................................................................................................................93 Fresh, Fruity Chicken Waldorf...........................................................................................................................94 Jonnys Eggy Pasta Salad...................................................................................................................................95 Jonnys Fast and Delicious Homemade Melt....................................................................................................96 Lobster Roll-Ups.................................................................................................................................................97 Mexi-Chicken Soup............................................................................................................................................98 Paleo Sloppy Joes...............................................................................................................................................99 Protein Salad Stuffies........................................................................................................................................100 Quick Indian Turkey Burger Salad...................................................................................................................101 Salmon Salad Wrap...........................................................................................................................................102 Seafood Salad....................................................................................................................................................103 Shrimp and Mesclun Salad...............................................................................................................................104 Simplest Salsa Quinoa......................................................................................................................................105 Smoked Trout Salad in Lettuce Wraps.............................................................................................................106 Tahini Chicken Salad........................................................................................................................................107 Tarragon Chicken and White Bean Salad........................................................................................................108 Zippy Tuna Stuffies...........................................................................................................................................109
Dinner Recipes...................................................................................................................................................110
Asian Beef Stir Fry............................................................................................................................................111 Asian Rib-Eye Salad.........................................................................................................................................112 Blackjack Steak Salad.......................................................................................................................................113 Clean Liver and Onions....................................................................................................................................114 Cowboy Chili....................................................................................................................................................115 Ginger Orange Marinated Salmon...................................................................................................................116 Glazed Lamb and Chevre.................................................................................................................................117 Grass-Fed Guac Burgers...................................................................................................................................118 Grilled Lamb Chops..........................................................................................................................................119 Ground Beefy Taco Soup..................................................................................................................................120 Herbed Lamb Kebabs with Grilled Zucchini..................................................................................................121 Jonnys All-In-One Baked Vegetable Chicken................................................................................................122 Jonnys Almond Butter Chicken......................................................................................................................123 Jonnys Baked Orange Salmon........................................................................................................................124 Jonnys Blueberry Salad with Simple Shish Kebab........................................................................................125 Italian Sausage Pasta.........................................................................................................................................126 Kicky Seafood Stew..........................................................................................................................................127 Lean Meatloaf...................................................................................................................................................128 Loaded Minestrone Soup..................................................................................................................................129 Middle Eastern Lamburgers (with Garlic Carrots)..........................................................................................130 Not Your Grandmas Succotash.......................................................................................................................131 Pinto Patties.......................................................................................................................................................132 Piquant Latin Picadillo......................................................................................................................................133 Quickest Chicken Soup.....................................................................................................................................134 Rubbed Sirloin with Red Wine Glaze..............................................................................................................135 Savory Steak and Mushrooms..........................................................................................................................136 Sea Scallops and Greens...................................................................................................................................137 Seafood Stuffed Avocadoes..............................................................................................................................138 Simple Grilled Chicken with Shiitake Green Beans................................................................................................................................139 Slow Cooker Pot Roast.....................................................................................................................................140 Stuffed Buffalo Tenderloin...............................................................................................................................141 Tangy Lemon Tilapia........................................................................................................................................142 Tomato Salmon Patties.....................................................................................................................................143 Veggie-Full Chili...............................................................................................................................................144 Veggie Chickpea Stew......................................................................................................................................145 Whitefish with Orange Basil Butter and Macadamias....................................................................................146
Snack Recipes.....................................................................................................................................................147
Bananut Smoothie.............................................................................................................................................148 Choco-Nutter Smoothie....................................................................................................................................149 Clove Stewed Apple..........................................................................................................................................150 Cocoa Nuts........................................................................................................................................................151
Creamy Cocoa Pudding....................................................................................................................................152 Creamy Salmon Dip..........................................................................................................................................153 Lemony Ginger Bites........................................................................................................................................154 Nutty Chickpea Snack......................................................................................................................................155 Nutty Butter Pudding........................................................................................................................................156 Nutty Butter Smoothie......................................................................................................................................157 Pumped-Up Mexican Bean Dip.......................................................................................................................158 Pumpkin Dip.....................................................................................................................................................159 Pungent Tahini Miso Crudits..........................................................................................................................160 Quick Baked Apple with Cinnamon Almonds..........................................................................................................................................161 Sauted Apple....................................................................................................................................................162 Vanilla Pears......................................................................................................................................................163
INTRODUCTION
One of my first cookbooks was dedicated to my mother, who, I wrote, Taught me everything I know about cooking. This was a bit of an inside joke. My mother thought spaghetti came out of cans labeled FrancoAmerican, and had a very hard time boiling water. Which should tell you something about my cooking prowess, if you get my drift. Fortunately, I have a writing partner when it comes to cookbooks, and she is the renown chef, cookbook author and health consultant Jeannette Bessinger. Jeannette has co-authored five cookbooks with me, and she is the creator of the fabulous recipes, meal plans, and shopping lists featured below. Jeannette and I worked carefully on both the menus in the Unleash Your Thin program and on the individual recipes to make sure all of them contained the lowest sugar, highest fiber, most nutritionally loaded foods while making absolutely no concessions to taste. Youll find some fabulous dishes on these pages, some of them so easy even I can make them! Enjoy!
Shopping Lists
What follows are the weekly shopping lists that go along with the recipes in this guide. Use these each week to stock up on items for each of the weekly meal plans.
WEEK 1 SHOPPING LIST

The following are the ingredients you will need to make the recipes outlined in the meal plan for week 2. Make sure you have shopped for these items before the preparation week (week 1) is over. This week you may spend a little more on groceries to get the spices and other ingredients you will need. However, the investment in your health is well worth it.
Quantity
16 3 12.3-ounce packages 1 7-ounces 4 4-ounces 1 pounds 1 1214-ounce 1 pound 1 pound 1 lb A few slices 9 eggs
Type of Food
Protein
firm or extra firm silken tofu cold-smoked trout fillet salmon fillet or steak boneless, skinless tilapia filets sirloin steak (111/2 inches thick) leanest ground beef leanest ground lamb smoked turkey breast (nitrate-free, try Applegate Farms Smoked Turkey Breast), sliced thick organic deli beef (for snacks) boneless, skinless chicken breast
Beans
1 15-ounce can 1 15-ounce can 1 15-ounce can 1 15-ounce can 1 cup 1 bag 1 small 1 large 1 3 cup cup chickpeas kidney beans navy or cannellini beans high-quality vegetarian refried black beans, warmed small white beans (such as navy) shelled edamame beans (for snacks)
Fruit and Vegetables

apple honey crisp apple (for snack) Macintosh apple (for snack) green apples (1 small one for snack) frozen wild blueberries frozen raspberries
Quantity
2 4 1 1 2 2 1 1 bunch 2 1 5 3 6 2 1 1 lb 6 large 2 pints 1 head 1 head 1 head 1 bag 1 1 package 1 lb. 3 heads 3 heads 1 head 1 package 2 cups 6 cups 1 bunch 1 bunch 1 bunch 1 cup cup
Type of Food
medium cucumbers small cucumbers (or 4 heirloom tomatoes) English cucumber fennel bulb small yellow onions sweet onions red onion green onions shallots large head of garlic red or orange bell peppers Haas avocados large lemons limes orange campari tomatoes (or 2 pints, whole cherry tomatoes) ripe heirloom tomatoes heirloom cherry or teardrop tomatoes broccoli cauliflower kale spinach spaghetti squash shredded carrots fresh green beans red leaf lettuce Romaine lettuce Bibb lettuce (or similar) Mesculun salad mix fresh shitake mushrooms spring greens collard greens cilantro fresh parsley nicoise or Kalamata olives, pitted whole Kalamata or green olives, pitted
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Quantity
1 jar 1 jar 1 jar 1 jar 1 jar 1 jar 1 jar 1 jar 1 jar 1 jar 1 jar 1 jar 1 jar 1 jar 1 jar 1 jar 1 jar 1 jar 1 jar 1 jar 1 jar 1 jar 1 jar 1 jar 1 jar 2 5-ounce cans 2 5-ounce cans 1 can 1 bottle 1 bottle 1 bottle 1 bottle 1 bottle 1 bottle 1 bottle
Type of Food
Herbs and Spices
curry powder chili powder cumin garlic powder cayenne pepper ground ginger cinnamon sea salt nutmeg ground flaxseed black pepper ancho chili powder (or regular) oregano coriander dried parsley allspice clove dried tarragon white pepper basil dried thyme (or 1 tablespoon fresh) lemon-pepper xylitol or erythritol NuNaturals vanilla raw cacao powder
Pantry Items
water-packed tuna (or canned salmon) chunk light tuna packed in extra virgin olive oil sardines (for snack) blackstrap molasses balsamic vinegar olive oil extra virgin olive oil walnut oil (or almond or olive) salsa (high-quality) mayonnaise (high-quality)
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Quantity
1 bottle 1 bottle 1 bottle 1 bottle 1 bottle 1 bottle 1 bottle 1 bottle 1 bottle 2 14.5-ounce cans 1 14.5-ounce can 1 can 1 jar 1 7 ounce-can or jar 1 7.5 oz can 1 jar 1 box cup 2 tablespoons 1 package 1 package 1 package 1 bottle 1 container 1 container 1 jar 1 jar 1 jar 1 bag 1 container 1 container 1 can 1 jar 1 jar 1 package
Type of Food
Italian dressing (high-quality with no added sugar) Dijon mustard horseradish apple cider vinegar Worcestershire sauce (organic to avoid high-fructose corn syrup) sesame oil coconut oil High heat cooking oil spray rice wine or sake fire-roasted diced tomatoes whole stewed tomatoes tomato paste ( cup) tomato sauce (1/3 cup) quartered artichoke hearts in water chipotle peppers in adobo sauce puree roasted red peppers low-sodium vegetable broth sliced almonds dried currants (optional) mellow white miso paste dried wakame wasabi powder green tea (8 ounces) dark cocoa powder unsweetened vanilla almond milk brown rice syrup capers hot pepper sauce nuts, your choice of: almonds, cashews, brazils, macadamias, or hazelnuts (for snacks) unsweetened almond milk unsweetened chocolate almond milk frozen apple juice concentrate nut or seed butter of your choice
Special Supplements for Food

protein powder chia seeds
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Shop for these foods at the end of week 2. You will need them to make the week 3 recipes.
Quantity
1 package 1 pound 1-1-pound 8 2 2 pounds 1 pound 1 pound 8 ounces (about 6 slices) 1 pounds 27 firm silken tofu
Type of Food
Protein
boneless top sirloin or flank steak sirloin steak (1-inch thickness) lean, lamb loin chops boneless, skinless chicken breasts leanest ground beef or ground turkey leanest ground beef lean ground turkey Organic deli turkey (for snacks) shelled and cleaned chilled medium shrimp eggs
Beans
1 cup cup 2 15-ounce cans 2 15-ounce cans 1 15-ounce can 2 15-ounce cans 3 1 4 1 pint 2 4 1 package 2 cups 1 bunch chickpeas adzuki beans kidney beans pinto beans chickpeas black beans

apple, any kind green apple (for snacks) small crisp apples (Gala or Pink Lady) fresh strawberries for snacks limes lemons bite-sized broccoli florets snow or sugar snap peas green onions
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Quantity
1 bunch 2 2 pints 2 pound 1 head 1 head 1 head 2 packages 1 lb 6 cups 2 heads 1 cup 2 2 cups of preshredded or shred your own 1 bunches 1 bunch 1 bunch 13 1 1 2 cups 1 3 2 3 cups
Type of Food
celery (for snacks) heirloom tomatoes cherry or heirloom teardrop tomatoes plum tomatoes white, button, cremini, or shitake mushrooms red leaf lettuce Romaine lettuce Iceberg lettuce baby spinach green beans baby arugula, spinach, or other chopped tender lettuce baby bok choy shredded greens (kale, collards, spinach, etc.) cucumbers carrots
cilantro thyme bay leaves bell peppers (any color) cayenne or chipotle pepper serrano pepper sprouts (broccoli, pea, or alfalfa) yellow squash yellow onions red onions frozen prepared vegetables (corn, broccoli florets, cauliflower florets, colored bell pepper strips, sliced carrots, cut green beans, sliced zucchini, etc.) garlic minced ginger shallots frozen mango chunks frozen raspberries frozen spinach fresh basil (optional)
3 heads 1 jar 5 cup cup 10 ounce package 1 bunch
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Quantity
1 jar 1 jar 1 jar 1 jar 1 jar 1 jar 1 container 1 container 1 small container 1 jar 1 cups Handful 1 cups 1 cups 1 package 1 box 1 bottle 1 bottle 1 bottle 1 small bottle 2 7.5-ounce cans 1 small 1 can 1 jar 1 1-ounce packet 1 can 1 can 1 small container 1 small can 1 5.5-ounce can 3 14.5-ounce cans 2 14.5-ounce cans 1 large jar onion powder tahini turmeric sweet paprika Herbes de Provence oyster sauce
Type of Food
Herbs and Spices
Pantry Items
raw tahini kudzu liquid smoke (optional) sundried tomato strips in oil raw almonds sliced almonds (for snack) raw cashews raw unsalted hazelnuts seeds (for snacks)sunnies and pepitas chicken or vegetable broth red wine red wine vinegar tamari (low-sodium, wheat-free) peanut oil salmon, bones and skin removed can tuna sardines high-quality salsa high-quality taco seasoning (we like Simply Organic Southwest Taco Seasoning) cranberry sauce diced tomatoes chipotle puree diced green chilies tomato paste fire-roasted diced tomatoes diced tomatoes with basil, garlic, and oregano pimento-stuffed green olives
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Quantity
1 jar 1 jar 1 14ounce can 1/4 cup 2 tablespoons 1 cup 1 package 1 8-ounce jar 1 pound 1 container 1 container 1 jar
Type of Food
sweet pickles sliced and pitted Kalamata olives artichoke hearts in water raisins toasted pignoli nuts toasted sunflower seeds shaved coconut coconut water butter unsweetened chocolate almond milk (or vanilla) unsweetened plain almond milk flaxseed oil
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Quantity
10 ounces 4 oz + 6 slices for snack 1 cup 3 cups 2 3 slices 1 pound
Type of Food
Protein
sliced low-sodium roast beef, deli style, diagonally sliced sliced turkey shredded chicken or turkey or cooked chickpeas cooked chicken, shredded or diced cooked boneless, skinless chicken breasts, diced or shredded chicken breast (snack) thin, boneless lamb loin medallions (have the butcher cut the meat from the bone of loin chops to save time, or slice lean lamb fillets) leanest ground beef ground turkey , leanest ground beef or a combination lean beef, chicken or white fish, cut into 1 -inch cubes cooked lump or blue crabmeat or cooked lobster meat medium shrimp scallops, whole bay or halved sea scallops halibut, cut into 1-inch pieces eggs
1 pound 1 pounds 1 pound 12 ounces 8 ounces 8 ounces 12 ounces 16 2 15-ounce can 1 15-ounce can 1 14.5-ounce can 3 small 1 small 3 2 2 2 4
Beans
kidney beans black beans white beans or chickpeas

ripe pears (1 for snack) crisp apple (Gala or Pink Lady) apples, any kind (for snacks) navel oranges (1 for snack) limes lemons mission figs
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Quantity
1 cup and handful for snack 1/3 cup 5 3 1 1 2 cups and 2 handfuls 2 pints 3/4 cup 1 1 small bag 1 bunch 3 1 lb 1 lb 2 pound 1 1 lb 1 small package 1 cups fresh blueberries
Type of Food
fresh or frozen blueberries Haas avocados green bell pepper small yellow bell pepper red bell pepper grape tomatoes cherry tomatoes Sungold tomatoes heirloom tomato (snack) 1 small bag celery carrots baby sweet peas broccoli medium cucumbers mushrooms (button or shitake) small zucchini or yellow summer squash green beans baby carrots fresh mixed green veggies for crudits, (choose from green beans, mini broccoli florets, chopped sugar snap peas, diced bell pepper, etc.) frozen mixed veggies (sliced carrots, broccoli florets, peas, zucchini, cauliflower, pearl onions, edamame, etc.) kale Romaine lettuce Baby spinach (may substitute arugula or mesculun mix as called for in recipes) Large leafed lettuce small red onions (1 for snack) medium sweet onion yellow onions green onions garlic cilantro
2 cups 1 head 1 head 3 packages 1 head 2 1 2 1 bunch 3 1 bunch
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Quantity
1 bunch 1 bunch cup 1 cups 1 1 jar 1 jar 1 jar 1 package 1 container 1 container cup cup 2 ounces 2 slices 5 ounces 1 package 6 ounces 1 gallon 1 container 1 container 1 container cup pound parsley
Type of Food
tarragon mixed frozen berries (raspberries, blueberries, strawberries) strawberries, fresh or frozen (or wild blueberries) apple
Herbs and Spices

Marjoram
chipotle chili pepper or cayenne celery salt
Pantry Items
skim mozzarella stick cottage cheese fresh ricotta cheese parmesan or gruyere, shredded cheddar cheese, grated blue cheese, finely crumbled Swiss cheese, sliced Swiss cheese (cubed for snack) feta cheese, crumbled chevre cheese unsweetened milk (any kind) unsweetened almond milk low-fat Greek yogurt Plain yogurt (1/2 cup for snack) almond meal (or finely ground almonds) Nuts for snack (almonds, pistachios, Brazil, macadamias, or pecans) 1 jar almond butter (if needed, if you have leftover no need to purchase) cup, 2 tablespoons sliced almonds and handful for snack 2 tablespoons slivered almonds cup roasted almonds cup and handful walnut pieces for snack 1 can tuna in water (snack)
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Quantity
1 cup 1 jar cup 1 jar 1 16-ounce can 1 jar 1 jar 1 jar 1 jar 2 boxes 1 bottle 1 can 1 package 1 package 32-ounce bottle 1 container cup
Type of Food
Kalamata olives, pitted olive tapenade black olives, pitted High-quality prepared salsa Fire-roasted diced tomatoes pear or balsamic vinegar pickled pepperoncini macadamia nut oil (or coconut oil) sesame oil low-sodium chicken stock dark beer tomato paste
raisins
flax crackers high-quality vegetable tomato juice (we like Knudsens Very Veggie) unsweetened vanilla almond milk High-quality cooked yam (unsweetened canned or baked and peeled)
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Quantity
1 pounds 4 3-ounce 1 pounds 4 large 2 pounds 1 pound 2-2 pound 1 pounds cup 13 1 15-ounce can 1 15-ounce can 5 1 2 2 3 2 Handful 1 1 bunch 1 67 2 2 1 1 bunch 3
Type of Food
Protein
boneless rib-eye, trimmed sweet Italian chicken sausages lean lamb boneless, skinless chicken breasts ground turkey, leanest ground beef, or a combo leanest ground beef boneless chuck roast cooked lobster meat boneless, skinless cooked salmon eggs
Beans
great northern beans black beans

lemons lime naval orange green apples (1 for snack) apples, any kind (snacks) pears (snack) Fresh blueberries (snack) melon concord grapes (snack) Haas avocado large pitted Medjool dates sweet onions red onion medium yellow onion green onions cucumbers (1 for snack)
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Quantity
1 bunch 4 1 bunch 1 bunch 4 3 7 1 small 1 bunch 1 bunch 1 bunch 1 bunch 1 bunch 1 bunch 1 bunch 2 packages 1 head 2 small heads 1 12-ounce package 2 cups handful 1 bunch 2 small bags 1 bunch 3 1 pint 3 1 cup 1 cup 1 small 1 jar 1 jar 1 jar 1 jar
Type of Food
celery parsnips beets greens (choice of kale, chard, collards, or other) zucchini garlic shallots ginger root mint rosemary thyme basil cilantro parsley chives baby spinach iceberg lettuce red leaf lettuce slaw mix (broccoli, cabbage and carrot) lima beans (cooked or frozen, thawed are best) sugar snap peas (snack) broccolini mini-baby carrots carrots red bell peppers cherry tomatoes (snack) tomato frozen corn frozen peaches frozen banana
Herbs and Spices

pumpkin pie spice rosemary cardamom Chinese 5-spice powder
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Quantity
1 jar cup 1 cup 1 3/4 cup 2 tablespoons 1 15-ounce cans 1 tablespoons 1 jar 8 ounces 6 ounces 1 cup 3/4 cup 3 slices cup and 2 tablespoons 1 package 1 package cup 1 box 4 2 1 can 1 can 1 15-ounce jar 1 14.5-ounce can 1 14.5-ounce can 1 can 1 can handful handful 8-12 1 tablespoon 2 tablespoons
Type of Food
Pantry Items
bean dip, no-sugar, no fat (snack) dried apples raw cashews raw whole rolled oats oat bran pumpkin puree Kalamata olives, pitted minced sundried tomato strips in oil whole grain farfalle (I like Barilla Plus) dry whole grain elbow noodles quinoa whole wheat bread crumbs (or whole rolled oatsnot instant) sprouted whole grain bread raw whole rolled oats (not quick cooking) plain cream of wheat whole-grain crackers (snack) high-quality cooked pumpkin (unsweetened canned or fresh puree) low-sodium vegetable broth large sprouted corn wraps whole-grain wrap sardines (snack) tuna in water (snack) high-quality prepared salsa diced tomatoes diced tomatoes in sauce cranberry sauce (snack) tomato paste macadamia nuts (snack) Brazil nuts (snack) whole almonds slivered almonds sesame seeds
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Quantity
cup 1 package 1 container 1 container 1 jar 1 jar 1 jar 1 jar 1 container pumpkin seeds
raisins
Type of Food
unsweetened vanilla almond milk unsweetened plan almond milk
peanut oil brown rice vinegar almond butter raw nut or seed butter
Special Supplements for Food

protein powder (if needed; if you still have leftover do not purchase more)
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This week you will need to choose your shopping list based on the results of your food reintroduction test. Heres what to do: If you can eat grains and dairy, use the Grains and Dairy Included shopping list. If you cant eat grains but you can eat dairy, use the Grain-Free shopping list. If you cant eat dairy but you can eat grains, use the Dairy-Free shopping list. If you cant eat either grains or dairy, use the Grain-Free and Dairy-Free shopping list.
Grains and Dairy Included Shopping List
Quantity
8 1 cup 1 cup 4 2 pounds 1 pounds 4 5-6 ounce 1 pound 1 pounds cup 2 5-ounce cans 1/3 lb 2 slices 1/8 lb 1 can 1 15-ounce can 2 14.5 cans 1 15 ounce can 1 cup cup
Type of Food
Protein
eggs firm silken tofu chicken, cooked copped or shredded chicken breasts, large boneless leanest ground beef boneless rib-eye sirloin steaks or 2 12-ounce sirloin steaks leanest ground lamb tilapia filets, boneless skinless cooked salmon, boneless skinless chunk light tuna packed in extra virgin olive oil organic deli turkey (for snacks) turkey bacon organic deli roast beef sardines
Beans
navy or cannellini beans black beans kidney beans small white beans (such as navy) vegetarian refried black beans, high-quality
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Quantity
1 3 5 1 large 3 1 2 5 2 medium 1 small 1 1 2 1 bunch 1 small package 1 bunch 9 1 pint cup 1 pound 2 1/2 pint cup 6 cups 6 cups 6 cups 1 small package 2 bunches cup 1 package 1 bunch 1 12-ounce pack ounce
Type of Food
navel orange limes lemons honeycrisp apple (for snack) apples peach Haas avocados red, yellow or orange bell pepper sweet onion yellow onion red onion spaghetti squash cucumber carrots baby carrots celery heirloom tomatoes heirloom cherry or teardrop tomatoes Sungold tomatoes campari tomatoes or 2 pints whole cherry tomatoes (to save chopping time) tomato cherry tomatoes baby spinach spring greens Romaine lettuce Mesclun mix fresh green salad mix (for snack) green onions chives Greens (to steam) Asparagus (to roast) slaw mix (broccoli, cabbage, and carrot) dried wild or shitake mushrooms
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Quantity
1 small package 1 bunch cup 1 small root 2 1 small cup cup 1 jar 1 jar 1 container 1 container 1 tablespoons cup 1 cup 2 tablespoons 2 tablespoons 2 15-ounce jars 3 cups cup 1 small loaf 1 small carton 2 tablespoons 2 14.5 ounce cans 1 can 1 jar 1 jar 1 7-ounce can or jar 2 cups 1 can 1 cup 1 cup 1
Type of Food
sugar snap peas (for snack) fresh cilantro fresh parsley fresh ginger garlic frozen banana frozen peaches frozen mango chunks
Herbs and Spices

ancho chili powder black and/or red peppercorns
Other Pantry Items

unsweetened almond milk unsweetened vanilla almond milk Kalamata olives, pitted Kalamata or green olives, whole pitted nicoise or Kalamata olives, pitted plain, low-fat Greek yogurt brown rice vinegar high-quality, prepared salsa vegetable broth, low-sodium mayonnaise, high quality sprouted grain bread raisins dried currants Fire-roasted diced tomatoes tomato paste tomato sauce sundried tomato strips in oil artichoke hearts in water fresh or frozen green beans chipotle peppers in adobo sauce raw whole rolled oats quinoa whole-grain wrap
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Quantity
1 package 1 package 1 package 8 ounces 1 cups 1 cups 1 cups 2 tablespoons 1 bag 1 package 2 tablespoons
Type of Food
cream of wheat, plain whole grain crackers organic baked corn chips unsweetened coconut water raw almonds raw cashews raw unsalted hazelnuts black sesame seeds pumpkin seeds (pepitas) nuts for snacks, your choice of; almonds, cashews, brazils, macadamias, or hazelnuts sliced almonds
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GRAIN-FREE SHOPPING LIST
Quantity
11 5 cups 1 cup 1-2 cups 1 pound 10 ounces 1 pounds 4 5-6 ounces 1 small package 4 4-6 ounce 1 4 4-6 ounce 8 ounces 3 slices 1 5-ounce can 1 7.5-ounce can 2 15-ounce cans 1 15-ounce can 2 1 4 small cup 1 basket 1 cup 1 3 5 2 1 1 medium
Type of Food
Protein
eggs chicken, cooked chicken or turkey, shredded or 1 cup cooked chick peas chicken or beef beef (lean), chicken or white fish roast beef, deli style (low sodium) diagonally sliced buffalo tenderloin sirloin steaks or 2 12-ounce sirloin steaks turkey bacon (non-nitrate) salmon steaks premade salmon or turkey burger patty thin fresh white fish filets (flounder or tilapia) sliced turkey chicken breast (for snack) tuna in water salmon
Beans
pinto beans chickpeas

small crisp apple (Gala or Pink Lady) crisp red apple (Macoun or Pink Lady) ripe pears concord grapes strawberries (fresh or frozen) fresh or frozen blueberries lime lemons oranges kiwis (for snack) Haas avocado sweet onion
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Quantity
1 small 1 large 2 bunches 1 small 1 small 1 1 bunch 1 1 bunch 1 lb 1 head 5 cups 1 head 2 cups 1 bunch 1 bunch 1 cup 1 cup and pint 1 small package 8 ounces cup 3 ounce cup 1 medium cup 1 medium 1 bunch 1 bunch 2 1 small cup 1 1 cup
Type of Food
red onion onion green onions green bell pepper yellow bell pepper zucchini celery green cabbage greens (kale, chard, collards, or other) green beans Romaine lettuce baby spinach cauliflower baby spinach or baby arugula or a combination sprouts parsley grape tomatoes cherry tomatoes carrots mushrooms (button or shitake) mushrooms portabella mushroom caps dried wild or shitake mushrooms yellow squash or zucchini cucumber red or orange bell peppers rutabaga or yellow turnip fresh cilantro fresh basil garlic ginger root mixed frozen berries (raspberries, blueberries, strawberries) frozen banana frozen corn (organic only) or 1 14-ounce can hominy
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Quantity
1 small package 1 2 2 tablespoons 1 small container cup 5 tablespoons cups 1 small package cup 1 package 1 package 1 container 1 container 1 8-ounce container 1 1/3 cup 1 small bottle 1 small bottle 1 cups 1 cup 2 ounces cup cup 2/3 cup 4 ounces 2 slices cup and 2 teaspoons 3 boxes 1 small container 1 small package cup 1 jar 1 package
Type of Food
raisins apple (for snacks) heirloom tomato shredded coconut (for snack)
Pantry Items
milk almonds sliced almonds walnuts toasted walnuts macadamia nuts nuts for snack, your choice either: almonds, pistachios, brazils, macadamias, or pecans edamame (for snacks) unsweetened almond milk unsweetened vanilla almond milk Neufchatel Kalamata olives, pitted red wine dry white wine Greek yogurt, plain plain yogurt blue cheese parmesan or gruyere (shredded) cheddar cheese feta cheese feta or chevre Swiss cheese parmesan cheese, fresh grated chicken broth, low-sodium honey mustard part-skim mozzarella sticks (for snack) cottage cheese olive tapanade flax crackers
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Quantity
1 jar cup 1 small jar 2 4-ounce cans 1 jar cup 1
Type of Food
natural prepared pico de gallo sauce tomato sauce (high-quality unsweetened pasta or pizza sauce) walnut oil green chilies pickled pepperoncini yam (high-quality unsweetened canned or baked and peeled) vanilla bean
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DAIRY-FREE SHOPPING LIST
Quantity
6 4 2 pounds 2 pounds 1 lb 12 ounces pound 1 pound 3 slices 2 slices 3 slices 1 can 1 5-ounce can 1 7.5 ounce can 2 15-ounce cans 1 15-ounce can 1 14-ounce can 1 cup 2 15-ounce 2 cups 6-7 large 1 cup 3 1 4 1 2 4 1 2 large bunches
Type of Food
Protein
eggs large boneless, skinless chicken breasts leanest hamburger boneless chuck roast calfs liver lump crabmeat (fresh or canned) medium or small shrimp (shelled and deveined) fresh sea scallops sliced turkey turkey bacon roast beef sardines tuna in water
salmon
Beans
red beans black beans navy beans adzuki beans (fresh or canned) pinto beans lima beans (if frozen thaw)

pitted Medjool dates diced mango apples (any kind) green apple lemons ripe pear orange limes Haas avocado green onions
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Quantity
2 1 1 1 2 1 head 4 packed cups 2 packed cups 1 pound 1 lb 1 lb 6 cups 1 16 ounce bag 1 large bag 1 bunch 1 assortment
Type of Food
red bell peppers green pepper jalapeno pepper serrano pepper romaine hearts, or 1 head Boston lettuce red leaf lettuce baby spinach baby arugula or baby spinach collards green beans broccoli spring greens mini-baby carrots carrots beets crisp vegetable crudits (such as celery sticks, baby carrots, cucumber slices, broccoli or cauliflower florets, bell pepper strips, etc.) parsnips dried apples shredded coconut, unsweetened fresh blueberries frozen banana frozen peaches frozen corn jicama (for snacks) tomato grape tomatoes cucumber cranberry sauce concord grapes shallots fresh cilantro fresh parsley fresh chives
4 cup cup handful 1 small cup 1 cup 1 head 2 1 pint 1 1 can 1 small bunch 3 1 bunch 1 bunch 1 bunch
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Quantity
1 cup 1 tablespoon cup 2 packages cup 1 package 1 small jar 1 small jar 1 jar 1 15-ounce jar 1 bottle (at least 8 ounces) 3 tablespoons 1 container 1 container 1 container 1 box 1 7.5 ounce can 2 cups 2 tablespoons 1 cup 2 3/4 cups 2 tablespoons 1 loaf 1 box 1 box 1 wrap 1 small jar 1 small bottle 1 small jar 1 15 ounce cans 1 14.5-ounce cans 1 can 1 jar
Type of Food
Pantry Items
raw cashews slivered almonds, toasted sliced almonds, toasted roasted almonds (for snacks) pumpkin seeds (pepitas) chia seeds Spanish olives, pitted Kalamata olives, pitted capers high-quality prepared salsa green tea horseradish (fresh-grated or jarred) unsweetened almond milk unsweetened vanilla almond milk low-sodium vegetable broth low-sodium chicken broth salmon long-grain brown rice whole wheat pastry flour quinoa whole rolled oats oat bran sprouted-grain bread whole wheat crackers plan mixed grain cereal whole grain soy sauce sherry Worcestershire sauce diced tomatoes diced tomatoes in sauce tomato paste tomato sauce, or high-quality low sugar ketchup
35
GRAIN AND DAIRY-FREE SHOPPING LIST
Quantity
19 2 1-1-pound 1 pound 1 cups 1 cup 6 slices 1 pound 1 pound 8 4 4-ounce 1 5-ounce can 1 15-ounce can 1 14-ounce can 1 cup cup 2 15-ounce can 1 cup 2 cups 4 pint 4 3 1 2 9 2 1 cup 16 ounces
Type of Food
Protein
eggs sirloin steaks (1-inch thickness) boneless top sirloin or flank steak cooked chicken or turkey cooked chicken organic deli turkey (for snack) leanest ground beef or ground turkey leanest ground beef lean, lamb loin chops salmon fillet or steak tuna
Beans
pinto beans navy beans adzuki beans Adzuki beans or white or black beans chickpeas small white beans, such as navy lima beans (fresh or frozen)

vegetables hollowed out, for stuffing: tomatoes, half cucumbers, or bell peppers fresh strawberries small crisp apples (Gala or Pink Lady work well apples green apple (for snacks) oranges lemons limes cucumber mushrooms (cremini or shiitake) mushrooms (white, button, cremini, shitake all work well)
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Quantity
2 cups 1 lb 1 lb 1 cup 2 handfuls 6 cups 1 handful 1 cup 2 heads 4 cups 6 cups 4 cups 6 cups 2 assortments
Type of Food
sprouts (broccoli, pea or alfalfa) broccoli green beans snow or sugar snap peas raw baby spinach or raw shredded collards or 1 teaspoon unsweetened greens powder baby spinach young raw collard greens shredded greens (kale, collards, spinach, etc. baby bok choy dark leaf lettuce baby arugula, spinach, or other chopped tender lettuce crisp chopped lettuce spring greens crisp vegetable crudits (such as celery sticks, baby carrots, cucumber slices, broccoli or cauliflower florets, bell pepper strips, etc.) Romaine hearts or 1 head Boston lettuce green onions grated carrots heirloom tomatoes grape tomatoes (for snack) red or green bell peppers medium bell peppers (red, yellow, or orange) red onion yellow onion sweet onions serrano pepper garlic shallots ginger fresh cilantro parsley frozen corn frozen wild blueberries
2 1 bunch 3/4 cup 6 pint 2 4 1 1 2 1 2 9 1 small root 1 bunch 1 bunch 1 cups cup
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Quantity
cup cup 1 head 1 pound 1 bunch 1 1 can 1 small jar 1 large jar 1 box 1 package 1 package 1 package 1 cup 1 package 1 package 2 tablespoons 1 small jar 1 14.5-ounce can 1 can
Type of Food
frozen berries (raspberries, blueberries, strawberries) raisins jicama broccoli (for steaming) collards (for saut) butternut squash (for mashing)
Pantry Items
sardines sweet pickles pimento-stuffed green olives low-sodium chicken or vegetable broth unsweetened vanilla almond milk unsweetened almond milk unsweetened chocolate almond milk sunnies nuts for snack, your choice of; almonds, cashews, brazils, macadamias, or hazelnuts roasted almonds (for snack) sliced almonds fresh grated horseradish (or use jarred, prepared) diced tomatoes cranberry sauce, juice sweetened
38
Meal Plans
Use the following meal plans to make staying on Unleash Your Thin extremely simple.
39
WEEK 2 MEAL PLAN

You will find the recipes that correspond to this meal plan below. The pages are in parentheses.
MEAL MONDAY Raspberry Lime Smoothie (80) TUESDAY Savory Miso Soup with Wakame (81) large honeycrisp apple and 2 teaspoons natural, unsweetened nut or seed butter Leftover Cowboy Chili (115) and fresh green salad w/ olive oil and lemon juice dressing WEDNESDAY Italian Sweet-Veggie Scramble (68) THURSDAY Blueberry Eye-Opener Smoothie (56) FRIDAY SATURDAY SUNDAY
BREAKFAST
Tomato Stewed Eggs (83)
Apple FlaxJack (54)
Greens and Leeks Omelet (65)
MIDMORNING SNACK
Nutty Chickpea Snack (158)
Small green apple and 2 slices organic deli turkey
Nuts: almonds, cashews, Brazils, macadamias, or hazelnuts
3 slices organic deli beef w/ pint cherry tomatoes
Chopped Macintosh apple and shelled edamame beans
LUNCH
Smoked Trout Salad in Lettuce Wraps (106)
Easy-Loaded Mexi-Peppers (92)
Chunk Light Salad Nicoise (89)
Dairy-Free Apple Cobb Salad (90)
Tarragon Chicken and White Bean Salad (108)
Zippy Tuna Stufes (109)
MIDAFTERNOON SNACK
1 can sardines over mesclun mix w/ cup chopped red bell peppers or fennel bulb and freshsqueezed lemon juice Cowboy Chili (115) w/ baked spaghetti squash and sliced almonds
1 hard-boiled egg inside seeded red bell pepper w/ teaspoon natural mayonnaise
Nutty Butter Pudding (159)
4 slices organic deli turkey or cup shelled edamame w/ 1 sliced heirloom tomato and a drizzle of olive oil Jonnys Baked Orange Salmon (125) w/ roasted asparagus
Choco-Nutter Smoothie (152)
Nutty Butter Pudding (159)
Nuts: almonds, pistachios, Brazils, macadamias or walnuts
DINNER
Middle Eastern Lamburgers (with Garlic Carrots) (131)
Tangy Lemon Tilapia (144) w/ steamed spinach and a few dashes of hot sauce
Blackjack Steak Salad (113)
Simple Grilled Chicken with Shiitake Green Beans (141)
Jonnys AllIn-One Baked Vegetable Chicken (122)
40
WEEK 3 MEAL PLAN

MEAL MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
BREAKFAST
Chocolate Raspberry Smoothie (61)
Greens, Beans, and Miso Soup (66)
Mushroom Scramble (74)
Tropi-Coconut Smoothie (84)
Jonnys Green Eggs and Apple (69)
Tamari Beans, Greens, and Apple Saut (82)
Mediterranean Frittata (73)
MIDMORNING SNACK
Cocoa Nuts (154)
1 small can tuna w/ 2 t juicesweetened cranberry sauce in lettuce wraps
Sauted Apple and 2 slices organic deli turkey
Seeds: toasted sunnies and pepitas
4 slices organic deli turkey wrapped around celery sticks
Cocoa Nuts (154)
Fresh strawberry slices and sliced almonds
LUNCH
Paleo Sloppy Joes (99)
Deviled Egg Salad (91)
Leftover Loaded Minestrone Soup (130) and green salad w/ red wine vinegar and olive oil dressing
Quick Indian Turkey Burger Salad (101)
Shrimp and Mesclun Salad (104)
Leftover Ground Beefy Taco Soup (120) and steamed greens
Protein Salad Stufes (100)
MIDAFTERNOON SNACK
1 can sardines over cucumber slices with grape tomatoes Tomato Salmon Patties (145) and steamed broccoli w/ lemon
Green apples slices with 2 t raw tahini
Cocoa Nuts (154)
Pumped-Up Mexican Bean Dip (161) w/ baby carrots and sweet bell pepper strips
Nutty Butter Smoothie (160)
Prepared lemon hummus and baby carrots
Pumped-Up Mexican Bean Dip (161) w/ sugar snap peas and celery sticks
DINNER
Loaded Minestrone Soup (130)
Savory Steak and Mushrooms (137)
Grilled Lamb Chops (119) w/ sauted green beans
Ground Beefy Taco Soup (120) w/ green salad
Asian Beef Stir Fry (111)
Piquant Latin Picadillo (134) and sauteed collards
41
WEEK 4 MEAL PLAN

MEAL MONDAY TUESDAY WEDNESDAY Healthy Huevos Rancheros (67) THURSDAY Light and Frothy Strawberry Smoothie (72) FRIDAY SATURDAY Blueberry Almond Pancakes (55) 3 slices organic deli turkey spread w/ prepared olive tapenade and wrapped around baby carrots SUNDAY
BREAKFAST
Flaxberry Smoothie (62)
Cheesy Skillet Apples (60)
Orange Juliusmoothie (76)
Cheesy Mushroom Frittata (59)
MIDMORNING SNACK
Creamy Cocoa Pudding (155)
Sliced pear and part skim mozzarella stick
Apple and 2 slices turkey
4 slices organic deli turkey w/ 1 sliced heirloom tomato, olive oil
Clove Stewed Apple (153) w/ boiled egg
Cubed Swiss cheese, cherry tomatoes, and fresh blueberries
LUNCH
Tahini Chicken Salad (107)
Fresh Greek Salad (93)
Shredded chicken mixed with almond butter and apple butter in lettuce wraps w/ carrot and celery sticks
Leftover Quickest Chicken Soup (135) w/ raw vegetable crudits
Jonnys Fast and Delicious Homemade Melt (96)
Leftover Veggie-Full Chili w/ steamed broccoli
Beef and Blue Cheese Salad (88)
MIDAFTERNOON SNACK
cup plain yogurt with chopped oranges, shredded coconut, few drops vanilla stevia
1 can tuna in water w/ 1 T honey mustard, cherry tomatoes, sliced almonds and celery Glazed Lamb Chops and Chevre (117) w/ baby sweet peas
Creamy Cocoa Pudding (155)
Prepared olive tapenade w/ all-ax crackers and baby carrots
cup cottage cheese w/ chopped cucumber, cherry tomatoes, minced red onion, salt and pepper Veggie-Full Chili (146) w/ steamed green beans
Chopped apple, celery and toasted walnuts
Nuts: almonds, pistachios, Brazils, macadamias, or pecans
DINNER
Jonnys Blueberry Salad with Simple Shish Kebab (126)
Quickest Chicken Soup (135) w/ a seasonal salad
Grass-Fed Guac Burgers (118)
Kicky Seafood Stew (128)
Seafood Stuffed Avocadoes (140)
42
WEEK 5 MEAL PLAN

MEAL MONDAY TUESDAY Plain cream of wheat w/ sliced peaches and cinnamon, and a scrambled egg WEDNESDAY THURSDAY FRIDAY Sprouted or whole grain toast w/ almond butter, ground ax, cinnamon and sliced apples SATURDAY SUNDAY
BREAKFAST
Peachy Nutmeg Smoothie (77)
Greek Omelet (64)
Pumpkin Pie Smoothie (79)
Apple N Egg Oatmeal (53)
Jonnys Muesli and Hard Boiled Egg (70)
MIDMORNING SNACK
Sliced pear and macadamia nuts
Sliced apple w/ 2 t nut butter
Pumpkin Dip (162) w/ apple and pear slices
Quick Baked Apple with cinnamon Almonds (164)
Fresh melon and boiled egg
Grape tomatoes, Brazil nuts and fresh blueberries
Lemony Ginger Bites (157)
LUNCH
Jonnys Eggy Pasta Salad (95)
Leftover Slow Cooker Pot Roast (142) w/ green salad
Salmon Salad Wrap (102)
Simplest Salsa Quinoa (105)
Roast beef w/ chopped tomato, lettuce, shredded carrots, red onion, mayo & horseradish on a whole grain wrap 1 can tuna in water with 2 t juicesweetened cranberry sauce and 1 T natural mayonnaise in lettuce wraps
Leftover Lean Meatloaf (129) sandwich on sprouted grain bread with lettuce, tomato and sliced onion
Lobster RollUp (97)
MIDAFTERNOON SNACK
Pumpkin Dip (162) w/ carrot sticks and sugar snap peas
1 can sardines on whole grain crackers w/ pint cherry tomatoes & sliced cucumbers
Bananut Smoothie (151)
No-sugar, non- fat prepared bean dip w/ baby carrots and red pepper strips
Concord grapes and cashews
DINNER
Slow Cooker Pot Roast (142)
Herbed Lamb Kebabs with Grilled Zucchini (121)
Jonnys Almond Butter Chicken (123) w/ Beet and Orange Salad (124)
Italian Sausage Pasta (127)
Lean Meatloaf (129) w/ sauted greens
Asian Rib-Eye Salad (112)
Not Your Grandmas Succotash (132)
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WEEK 6 MEAL PLANS

This week the meal plans are organized around the outcome of your food reintroduction testing from Phase 3. Choose the meal plan and recipes that fit for you based on your findings in weeks 4 and 5. You will find the recipes that correspond to these meal plans below. The pages are in parentheses.
Grains and Dairy Included Meal Plans and Recipes

MEAL MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY Plain cream of wheat w/ sliced peaches and cinnamon, and a scrambled egg Pumped-Up Mexican Bean Dip (161) w/ sugar snap peas and organic baked corn chips SATURDAY SUNDAY
BREAKFAST
Jonnys Muesli and Hard Boiled Egg (70)
Greek Omelet (64)
Tropi-Coconut Smoothie (84)
Italian Sweet-Veggie Scramble (68)
MIDMORNING SNACK
Pumped-Up Mexican Bean Dip (161) w/ baby carrots and sweet bell pepper strips
large honeycrisp apple and 2 teaspoons natural, unsweetened nut or seed butter
Sauted Apple (108) and 2 slices organic deli turkey
Seeds: toasted sunnies and pepitas
3 slices organic deli beef w/ pint cherry tomatoes
Pumped up Mexican Bean Dip (161) and carrot sticks
LUNCH
Chunk Light Salad Nicoise (89)
Leftover Cowboy Chili (115) and fresh green salad w/ olive oil and lemon juice dressing
Easy-Loaded Mexi-Peppers (92)
Turkey club w/ sliced turkey, turkey bacon, lettuce, tomato, avocado, and natural mayonnaise on sprouted grain toast
Salmon Salad Wrap (102)
MIDAFTERNOON SNACK
1 hard-boiled egg inside seeded red bell pepper w/ teaspoon natural mayonnaise Cowboy Chili (115) w/ baked spaghetti squash and sliced almonds
Cocoa Nuts (154)
4 slices organic deli turkey w/ 1 sliced heirloom tomato and a few almonds
Nuts: almonds, cashews, Brazils, macadamias, or hazelnuts
Cocoa Nuts w/ apple slices (154)
DINNER
Middle Eastern Lamburgers (131) w/ Garlic Carrots
Rubbed Sirloin with Red Wine Glaze (136) and roasted asparagus
Tangy Lemon Tilapia (144) w/ steamed greens
Asian Rib-Eye Salad (112)
Grass-Fed Guac Burgers (118)
44
GRAIN-FREE MEAL PLAN AND RECIPES
MEAL
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY Fruit n Nutty Yogurt Smoothie (63) 4 slices turkey w/ 1 sliced heirloom tomato, olive oil
BREAKFAST
Orange Juliusmoothie (76)
Breakfast Chicken Soup (57)
Cheesy Skillet Apples (60)
Pizza Scramble (78)
Cheesy Mushroom Frittata (59)
MIDMORNING SNACK
Vanilla Pears (166) w/ boiled egg
3 slices chicken breast w/ pint cherry tomatoes
Sliced pear and part skim mozzarella stick
Nuts: almonds, pistachios, Brazils, macadamias, or pecans
Creamy Salmon Dip (156) w/ carrot and celery sticks Gluten-free salmon patty or turkey burger (premade, frozen) with steamed greens, drizzle ax or olive oil and lemon cup plain yogurt with chopped oranges, shredded coconut, few drops vanilla stevia
Chopped apple and edamame
LUNCH
Jonnys Fast and Delicious Homemade Melt (96)
Leftover Veggie Chickpea Stew (148)
Fresh Greek Salad (93)
Beef and Blue Cheese Salad (88)
Fresh, Fruity Chicken Waldorf (94)
Mexi-Chicken Soup (98) w/ green salad
MIDAFTERNOON SNACK
cup plain yogurt & c cottage cheese w/ strawberries, lemon zest, and xylitol
Chopped apple, celery and toasted walnuts
1 can tuna in water w/ 1 T mustard, cherry tomatoes, sliced almonds and celery Rubbed Sirloin with Red Wine Glaze (136) and roasted cauliower
2 kiwis and boiled egg
Creamy Salmon Dip (156) with sprouts rolled into lettuce wraps
Prepared olive tapenade w/ all-ax crackers and sliced tomatoes
DINNER
Veggie Chickpea Stew (148)
Ginger Orange Marinated Salmon (116) w/ sauted green beans
Whitesh with Orange Basil Butter and Macadamias (149) w/ sauted zucchini
Jonnys Blueberry Salad with Simple Shish Kebab (126)
Mexi-Chicken Soup (98) w/ steamed green beans
Stuffed Buffalo Tenderloin (143)
45
DAIRY-FREE MEAL PLAN AND RECIPES
MEAL
MONDAY
TUESDAY
WEDNESDAY
THURSDAY Plain mixed grains hot cereal w/ blueberries, sliced almonds vanilla stevia, and a boiled egg
FRIDAY
SATURDAY Sprouted or whole grain toast w/ almond butter, ground ax, cinnamon and sliced apples
SUNDAY
BREAKFAST
Greek Omelet (64)
Jonnys Vegi-Power Smoothie (71)
Onion and Green Pepper Scramble (75)
MIDMORNING SNACK
Quick Baked Apple (or pear) with Cinnamon Almonds (164) Turkey club w/ sliced turkey, turkey bacon, lettuce, tomato, avocado, and natural mayonnaise on sprouted grain toast
Pungent Tahini Miso Crudits (163)
Sliced jicama and tamari roasted almonds
Sliced apple w/ 2 t nut butter
Orange slices w/ cinnamon and boiled egg
Grape tomatoes, cashews and fresh blueberries
LUNCH
Asian Salmon Salad (86)
Leftover Slow Cooker Pot Roast (142) w/ steamed green beans
Seafood Salad (103)
Roast beef w/ chopped tomato, lettuce, shredded carrots, red onion, mayo & horseradish on a whole grain wrap 1 can tuna in water with 2 t juicesweetened cranberry sauce and 1 T natural mayonnaise in lettuce wraps
Beefy Beans and Rice (87) w/ green salad
MIDAFTERNOON SNACK
Concord grapes and almonds
Prepared hummus w/ carrot and celery sticks
DINNER
Pinto Patties (133) w/ steamed broccoli
Slow Cooker Pot Roast (142) w/ green salad
Clean Liver and Onions (114) w/ roasted sweet potatoe
Beefy Beans and Rice (87) w/ steamed spinach
Sea Scallops and Greens (139) w/ roasted green beans
46
GRAIN- AND DAIRY-FREE MEAL PLAN AND RECIPES

MEAL MONDAY Blueberry Eye-Opener Smoothie (56) Nuts: almonds, cashews, Brazils, macadamias, or hazelnuts TUESDAY Greens, Beans and Miso Soup (66) 1 can sardines over cucumber slices with grape tomatoes WEDNESDAY THURSDAY FRIDAY SATURDAY Tamari Beans, Greens, and Apple Saut (82) SUNDAY
BREAKFAST
Greens and Leeks Omelet (65)
Jonnys Green Eggs and Apple (69)
Mushroom Scramble (74)
MIDMORNING SNACK
Green apples slices with 2 t raw tahini
4 slices organic deli turkey wrapped around celery sticks
Sliced jicama and roasted almonds
Fresh strawberry slices and sliced almonds
LUNCH
Paleo Sloppy Joes (99)
Deviled Egg Salad (91)
Leftover Not Your Grandmas Succotash (132) w/ green salad
Protein Salad Stufes (100)
Asian Salmon Salad (86)
Quick Indian Turkey Burger Salad (101)
MIDAFTERNOON SNACK
1 small can tuna w/ 2 t juicesweetened cranberry sauce in lettuce wraps
Sauted Apple (165) and 2 slices organic deli turkey
Nutty Butter Smoothie (160)
Choco-Nutter Smoothie (152)
DINNER
Grilled Lamb Chops (119) w/ mashed butternut squash
Jonnys Baked Orange Salmon (125) w/ steamed broccoli and lemon
Asian Beef Stir Fry (111)
Piquant Latin Picadillo (134) and sauted collards
47
Mix and Match Meals

The following mix and match meals represent my roll your own approach to completing Unleash Your Thin. Use these as a reference if you decide not to follow the meal plans specifically.
48
WEEKS 2 AND 3 MIX AND MATCH

VEGGIES LEAN PROTEINS GOOD FATS BEANS LOW SUGAR FRUITS
Women and men: cupped hands portion 3-4 times per day Leafy Greens: Bok Choy, Broccoli Raab, Chard, Collards, Dandelion Greens, Escarole, Kale, Mustard Greens, Spinach, etc. All but corn and potatoes: Artichokes Asparagus Beets, Bok Choy Broccoli Brussels Sprouts Cabbage (any kind) Carrots Cauliflower Celery Cucumbers Eggplant Fennel Garlic Green Beans Jicama Leek Lettuce (any kind) Mushrooms Onions Peas Peppers Radish Spaghetti Squash Sprouts (any kind) Squash (all) Tomatoes Turnip Zucchini, etc.
For meals: Women: palmsized portion; Men: fist-sized portion For snacks: Women and men: 2-fingers portion Beef, Lamb and Pork: All Lean Cuts Fish/Seafood Farmed Bay Scallops, Farmed Blue Mussels, Sardines, Tilapia, Alaskan Salmon, Skip Jack/Chunk Light Tuna, Shrimp, etc. Poultry: Chicken, Turkey Eggs (2 whole), Unsweetened Protein Powder (1 scoop): unsweetened, undenatured whey, hemp, rice, or vegan mixed
3-4 servings oil daily Oils (Women: 1 thumb-sized portion Men: 2 thumbs-sized portion): Avocado oil, Cold pressed olive oil, Flaxseed oil (no heat), Coconut oil, Macadamia nut oil, Sesame oil, Almond oil, etc. AND 1 serving daily of: Nuts and Seeds (1-2 tablespoons) or Nut/Seed Butters (2-3 teaspoons) Raw, unsalted best: Almonds, Brazil Nuts, Cashews, Chestnuts, Flaxseeds, Hazelnuts, Peanuts, Pecans, Pine Nuts, Pumpkin Seeds, Sesame Seeds, Sunflower Seeds, Walnuts, etc. OR 1 serving daily of: Spreads (1-2 tablespoons): Avocado, Guacamole, Hummus, Pesto, Olives, etc.
Women and men: Fist-sized serving (cooked) daily Legumes: All Beans (Adzuki, Black, Garbanzo, Lentils, Lima, Navy, etc.) Dried Peas (BlackEyed, Split, etc.)
1 serving daily Low glycemic load fruits: Apples (1 medium) All Berries (3/4 cup) (Blackberries, Blueberries, Raspberries, Strawberries, etc.)
49
WEEK 4 MIX AND MATCH

VEGGIES LEAN PROTEINS GOOD FATS BEANS LOW SUGAR FRUITS
Women and men: cupped hands portion 3-4 times per day
3-4 servings oil daily Oils (1 teaspoon): Avocado oil, Butter, Cold pressed olive Leafy greens: For snacks: Women oil, Flaxseed oil (no Bok Choy, Broccoli and men: 2-fingers heat), Coconut oil, Raab, Chard, portion Macadamia nut oil, Collards, Dandelion Sesame oil, Almond Greens, Escarole, Beef, Lamb and oil, etc. Kale, Mustard Pork: Greens, Spinach, All Lean Cuts AND etc. Fish/Seafood 1 serving daily: All but corn and Farmed Bay Nuts and Seeds (1 potatoes: Scallops, Farmed tablespoon) or Nut/ Artichokes Blue Mussels, Seed Butters (2 Asparagus Sardines, Tilapia, teaspoons) Beets, Bok Choy Wild Alaskan Raw, unsalted best: Broccoli Salmon, Skip Jack/ Almonds, Brazil Brussels Sprouts Chunk Light Tuna, Nuts, Cashews, Cabbage (any kind) Shrimp, etc. Chestnuts, Carrots Flaxseeds, Cauliflower Poultry: Hazelnuts, Peanuts, Celery Chicken, Turkey Pecans, Pine Nuts, Cucumbers Pumpkin Seeds, Eggplant Eggs (2 whole), Sesame Seeds, Fennel Protein Powder Sunflower Seeds, Garlic (1 scoop): Walnuts, etc. Green Beans unsweetened, Jicama undenatured whey, OR Leek hemp, rice, or Lettuce (any kind) vegan mixed 1 serving daily: Mushrooms Spreads (1 Onions Low Fat Dairy (1/2 tablespoon): Peas cup): Avocado, Peppers Plain yogurt, Guacamole, Radish cottage cheese, Hummus, Pesto, Spaghetti Squash milk (1 cup) Olives, etc. Sprouts (summer and winter) Cheese (1 ounce/ Squash (all) thumb-size) Tomatoes Chevre, Feta, Jack, Turnip Goat, Gruyere, Zucchini, etc. Mozzarella, Parmesan, Ricotta, Swiss, etc.
For meals: women: palm-sized portion; men: fist-sized portion
Women and men: Fist-sized serving (cooked) daily Legumes: All Beans (Adzuki, Black, Garbanzo, Lentils, Lima, Navy, etc.) Dried Peas (BlackEyed, Split, etc.)
1 apple + 1 additional serving low sugar fruit daily Low glycemic load fruits (no tropical fruits): All Berries (3/4 cup) (Blackberries, Blueberries, Raspberries, Strawberries, etc.) Cantaloupe (3/4 cup), Grapefruit (1/2), Kiwis (1), Melons (3/4 cup), Oranges (1), Peaches(1), Pears (1), etc.
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WEEK 5 MIX AND MATCH

VEGGIES LEAN PROTEIN GOOD FATS WHOLE GRAINS BEANS LOW SUGAR FRUIT
Women and For meals: palmmen: cupped sized portion (1/3 hands portion plate) 3-4 times per day For snacks: Leafy greens: 2-fingers portion Bok Choy, Broccoli Raab, Beef, Lamb and Chard, Collards, Pork: Dandelion All Lean Cuts Greens, Escarole, Kale, Mustard Fish/Seafood: Greens, Spinach, Farmed Bay etc. Scallops, Farmed Blue Mussels, All but corn and Sardines, Tilapia, white potatoes: Wild Alaskan Artichokes Salmon, Skip Asparagus Jack/Chunk Light Beets, Bok Choy Tuna, Shrimp, Broccoli etc. Brussels Sprouts Cabbage (any Poultry: kind) Chicken, Turkey Carrots Cauliflower Eggs (2 whole), Celery Protein Powder Cucumbers (1 scoop): Eggplant unsweetened, Fennel undenatured Garlic whey, hemp, Green Beans rice, or vegan Jicama mixed Leek Lettuce (any kind) Mushrooms Onions Peas Peppers Radish Spaghetti Squash Sprouts (summer and winter) Squash (all) Tomatoes Turnip Yam Zucchini, etc.
3-4 servings oil daily Oils (1 teaspoon): Avocado oil, Cold pressed olive oil, Flaxseed oil (no heat), Coconut oil, Macadamia nut oil, Sesame oil, Almond oil, etc. AND 1 serving daily of: Nuts and Seeds (1 tablespoon) or Nut/Seed Butters (2 teaspoons) Raw, unsalted best: Almonds, Brazil Nuts, Cashews, Chestnuts, Flaxseeds, Hazelnuts, Peanuts, Pecans, Pine Nuts, Pumpkin Seeds, Sesame Seeds, Sunflower Seeds, Walnuts, etc. OR 1 serving daily of: Spreads (1 tablespoon): Avocado, Guacamole, Hummus, Pesto, Olives, etc.
1 serving per day cup cooked Fist sized portion daily Brown Rice (1/2 cup cooked) Cooked Oatmeal (not instant: groats, steel cut, or whole rolled, cup cooked) Other grains (1/2 cup cooked): Amaranth, Barley, Buckwheat (Kasha), Millet, Oats, Quinoa, Spelt, Wild Rice Sprouted or Whole Grain Breads: Bagel (1/2) Bread (1 slice) Wrap (1 8-inch) Whole Grain Pasta (1/2 cup cooked): Barilla Plus, soba noodles, udon noodles Legumes: All Beans (Aduki, Black, Garbanzo, Lentils, Lima, Navy, etc.) Dried Peas (Black-Eyed, Split, etc.)
1 apple + 1 serving low sugar fruit daily Low Glycemic Load Fruits (no tropical fruits): All Berries (3/4 cup) (Blackberries, Blueberries, Raspberries, Strawberries, etc.) Cantaloupe (3/4 cup), Grapefruit (1/2), Kiwis (1), Melons (3/4 cup), Oranges (1), Peaches(1), Pears (1), etc.
51
Breakfast Recipes
52
Apple N Egg Oatmeal

Yield: 2 large or 4 small servings Dairy-Free Phases 3 and 4
Ingredients
2 cups unsweetened vanilla almond milk 1-2 teaspoons xylitol or erythritol, to taste 2 eggs 1 cup whole rolled oats Pinch salt 1 soft cooking apple, unpeeled and diced 1 teaspoon cinnamon teaspoon nutmeg Pinch cardamom 1 teaspoon vanilla 2 tablespoons ground flaxseed
Instructions
In a large saucepan, whisk together milk, xylitol, eggs until thoroughly combined then stir in oats and salt over medium heat. Bring to a low boil over medium heat, continuing to whisk frequently. Reduce heat and cook for about 10 minutes or until oats are tender, whisking frequently. In last 5 minutes of cook time, mix apple, cinnamon, nutmeg, and cardamom into the oatmeal. Stir in vanilla and flaxseed just before serving.
53
Apple Flax-Jack
Yield: 1 serving Gluten-Free Dairy-Free Phases 2, 3, and 4
Ingredients
1 egg 3 tablespoons ground flaxseed 1 small apple, unpeeled, cored, and shredded 2 teaspoons water teaspoon ground nutmeg 3 drops NuNaturals vanilla stevia 2 teaspoons coconut oil
Instructions
In a small bowl whisk the egg until beaten. Add flax, apple, water, nutmeg, and vanilla stevia and mix well. Melt the coconut oil in a skillet over medium heat and tip the pan to coat the bottom. Transfer the batter to the pan and use a spoon to thin it out into a circle 6-7-inches in diameter. Allow to cook, undisturbed for 3-4 minutes or until the bottom is lightly browned. Working carefully, use a large spatula to flip it once and cook for 1-3 minutes on the other side until the bottom is lightly browned. Serve immediately.
54
Blueberry Almond Pancakes

Yield: 1 serving Gluten-Free Phases 3 and 4
Ingredients
1 egg cup almond meal (or finely ground almonds) cup any milk 1 teaspoon cinnamon 3 drops NuNaturals vanilla stevia 1/3 cup fresh blueberries (or frozen, thawed) 2 teaspoons coconut oil
Instructions
In a small bowl whisk the egg until beaten. Add almond meal, milk, cinnamon and vanilla stevia and whisk to combine. Fold in blueberries. Melt the oil in a skillet over medium heat and pour the batter out into 2 small pancakes. When bubbles appear on the surface, flip the pancakes and cook until they stop steaming or are lightly browned on the bottoms. Serve immediately.
55
Blueberry Eye-Opener Smoothie

Yield: 1 serving Gluten-Free Dairy-Free Phases 2, 3 and 4
Ingredients
8 ounces chilled unsweetened almond milk cup frozen wild blueberries 1 scoop protein powder 1 tablespoon soaked chia seeds 1 handful stemmed and chopped young raw collard greens 2 drops NuNaturals vanilla stevia
Instructions
Add all ingredients to blender and blend until very smooth. For soaked chia seeds combine 2 tablespoons chia seeds and 4 ounces of water in a small jar and shake to combine. Let soak for 10 minutes. After 10 minutes stir vigorously to break up any chunks and store in the fridge for several days to thicken smoothies.
56
Breakfast Chicken Soup

Ingredients
1 1/2 cups water cup finely diced yellow squash or zucchini cup finely diced red or orange bell peppers cup cooked shredded chicken 2 tablespoons mellow white miso paste
Instructions
Bring the water to a boil over high heat in a medium saucepan. Reduce heat to medium and add the squash and peppers, simmering for about 4 minutes until veggies reach desired tenderness, stirring in the chicken for the last minute or two of cook time to heat. Remove from heat, gently stir in the miso* until incorporated, and serve immediately. *To blend the miso perfectly into your soup, add the paste to a small bowl, then gradually add cup of the simmering soup water, whisking to incorporate, then add everything back to the soup and mix gently.
57
California Breakfast Crepe

Ingredients
2 eggs Pinches salt and fresh ground pepper 1-2 teaspoons olive oil, optional 2 teaspoons prepared pesto of your choice 2 tablespoons finely diced avocado (or mashed) cup diced heirloom tomatoes 1/3 cup any sprouts, optional
Instructions
In a small bowl whisk the eggs, salt, and pepper together until well mixed. Heat a large nonstick skillet or crepe pan over medium. (If you dont have a safe non-stick pan, use your largest saut pan very lightly coated with olive oil.) When the pan is well heated, pour in the eggs and swirl the contents until they coat the entire bottom surface of the pan very thinly. When the egg sets (20 seconds to 1 minute depending on the size and heat of your pan), loosen the bottom with a large spatula and slide it very carefully onto a large flat platter in one large piece. Immediately spread your egg crepe evenly with the pesto and avocado (thin them out slightly with a little warm water first if they are too stiff to spread easily.) Cover evenly with the tomatoes and sprouts, if using, and gently roll the omelet up away from you like a cigar. Slice it in half with a sharp knife and serve immediately.
58
Cheesy Mushroom Frittata

Yield: 3-4 servings Gluten-Free Phases 3 and 4
Ingredients
7 eggs 1/2 cup any milk (unsweetened) 1/4 each teaspoon salt and cracked black pepper 2 tablespoons olive oil 1 medium sweet onion, diced 2 large cloves garlic, minced 8 ounces thinly sliced mushrooms (button or shitake work well) 1 teaspoon dried basil 1 teaspoon marjoram 2 teaspoons low sodium, wheat-free tamari 2 cups packed baby spinach or arugula cup shredded Parmesan or Gruyere
Instructions
Preheat oven to broil. In a large bowl, whisk together the eggs, milk, salt, and pepper. Heat the oil in a 10-inch stainless or cast iron skillet over medium. Coat the inside surface of the pan completely with the oil, including the sides. Add the onion, garlic and mushrooms, and cook 4-5 minutes, stirring occasionally. Add the basil, marjoram, tamari, and spinach, stirring well to mix, and cook for 1-2 minutes, stirring often, until spinach is wilted and mushrooms have softened. Drain any liquids from the pan, return to heat and add the eggs mixture. Sprinkle the cheese over the eggs, cover the pan and cook for about 5 minutes until outer edges are cooked, frittata is mostly solid, but the center is still a little wet. Put the skillet in the oven under the broiler and cook for about a minute or until the center is set.
59
Cheesy Skillet Apples

Ingredients
3 tablespoons water 1 small crisp apple (Gala or Pink Lady work well), cored and diced, unpeeled 1 boiled egg, chopped 1/4 cup grated cheddar cheese 2 tablespoons toasted sliced almonds
Instructions
Combine water and apples in a large cast iron (or regular) skillet and bring to a simmer over medium heat. Cook, uncovered, until water has evaporated, about 3-4 minutes. Add the egg and toss gently to warm. Sprinkle cheese over all and cook for 1 minute or until cheese is melted. Top with almonds and serve immediately.
60
Chocolate Raspberry Smoothie

Yield: about 1 serving Gluten-Free Dairy-Free Phases 2, 3, and 4
Ingredients
8 ounces chilled unsweetened chocolate almond milk (or vanilla) cup frozen raspberries 1 heaping tablespoon raw cacao powder (or 1 level tablespoon dark cocoa powder) 1 scoop protein powder 1 tablespoon soaked chia seeds 1 large handful raw baby spinach 2-3 drops NuNaturals vanilla stevia
Instructions
61
Flaxberry Smoothie
Ingredients
8 ounces chilled unsweetened almond milk cup mixed frozen berries (raspberries, blueberries, strawberries) 1 scoop protein powder 1 tablespoon flaxseed oil 2 teaspoons ground flaxseed 1 handful baby spinach 2 drops NuNaturals vanilla stevia
Instructions
Add all ingredients to blender and blend until very smooth.
62
Fruit N Nutty Yogurt Smoothie

Ingredients
8 ounces chilled unsweetened vanilla almond milk 1/2 cup plain Greek yogurt 6 strawberries, fresh or frozen small frozen banana 1 tablespoon nut butter (or use cup raw, soaked nuts if you have a high powered blender) 1 scoop protein powder 5 ice cubes, optional
Instructions
63
Greek Omelet
Ingredients
2 eggs 1 tablespoon water teaspoon each salt and fresh ground pepper 2 teaspoons olive oil cup baby spinach 1 tablespoons minced pitted Kalamata olives 1 tablespoons minced sundried tomato strips in oil, drained
Instructions
Combine the eggs, salt, pepper, and water in a small bowl and whisk until lightly beaten. Set aside. Heat the olive oil in a 12-inch non-stick skillet over medium heat. Add the spinach and cover for 1 minute. Increase the heat to medium high for 1 minute. Pour the eggs evenly over the spinach, sprinkle with prepared olives and tomatoes and allow to sit, undisturbed for 1 minute. Working gently, lift one half of the omelet and flip it over the other half. Cook for about 30 seconds and flip once to cook to desired doneness.
64
Greens and Leeks Omelet

Ingredients
2 teaspoons olive oil 1/4 cup stemmed and finely chopped collard greens cup cleaned and finely chopped leek, tender section only 1 tablespoon water Few dashes organic Worcestershire sauce (organic to avoid high-fructose corn syrup) teaspoon each salt and fresh ground pepper 2 eggs 1 tablespoon water
Instructions
Heat the olive oil in a 12-inch non-stick skillet over medium heat. Add the greens, leeks, and water and cover for 2 minutes. Remove cover, stir and add Worcestershire. Cook, stirring occasionally, until the vegetables are tender, 2-4 minutes. While the veggies are cooking, combine the eggs, salt, pepper, and water in a small bowl and whisk until lightly beaten. When the vegetables are tender, increase the heat to medium high for 1 minute. Pour the eggs evenly over the veggies and allow to sit, undisturbed for 1 minute. Working gently, lift one half of the omelet and flip it over the other half. Cook for about 30 seconds and flip once to cook to desired doneness.
65
Greens, Beans, and Miso Soup

Ingredients
1 1/2 cups water 1 cup shredded greens (kale, collards, spinach, etc.) cup cooked adzuki beans (drained and rinsed if using canned), or white or black beans 2 tablespoons mellow white miso paste
Instructions
Bring the water to a boil over high heat in a medium saucepan. Reduce heat to medium and add the greens and beans, simmering for about 2-4 minutes until greens reach desired tenderness. Remove from heat, gently stir in the miso* until incorporated, and serve immediately. *To blend the miso perfectly into your soup, add the paste to a small bowl, then gradually add cup of the simmering soup water, whisking to incorporate, then add everything back to the soup and mix gently.
66
Healthy Huevos Rancheros

Yield: 4 servings Dairy-Free Gluten-Free Phases 2, 3, and 4
Ingredients
1 can kidney or pinto beans, drained and rinsed 3 tablespoons chicken or vegetable stock (or water) 2 tablespoons red wine 2 tablespoons tomato paste 2 teaspoons blackstrap molasses 1-2 cloves garlic, minced 3/4 teaspoon ground cumin 1 teaspoon chili powder teaspoon salt teaspoon chipotle chili pepper, optional cup high-quality prepared salsa 4-8 eggs 1 Haas avocado peeled, pitted and sliced
Instructions
Combine the beans through chipotle pepper, if using, in a medium saucepan over medium heat and bring to a low simmer. Reduce heat to medium-low and cook, gently stirring occasionally, for 5-7 minutes. While beans are warming, prepare the eggs any style. We like them scrambled soft for this recipe. Divide the beans evenly among 4 plates. Top with equal parts of the eggs and salsa, and lay sliced avocados over all. Serve immediately.
67
Italian Sweet-Veggie Scramble

Ingredients
2 teaspoons olive oil 3 tablespoons minced sweet onion seeded and diced red or orange bell pepper 4 heirloom grape tomatoes, quartered 2 eggs teaspoon dried oregano teaspoon dried basil teaspoon each salt and fresh ground pepper
Instructions
Heat the olive oil in a skillet over medium heat. Add the onions and peppers and cover for 2 minutes. Remove cover, add the tomatoes, and cook, stirring occasionally, until all the veggies have softened. While the vegetables are cooking, combine the eggs, oregano, basil, salt, and pepper in a small bowl and whisk until lightly beaten. When veggies reach desired tenderness, pour the egg mixture over the vegetables. Using a spatula to turn the eggs and veggies occasionally, cook for a few minutes to desired doneness.
68
Jonnys Green Eggs and Apple

Yield: about 2 large or 4 small servings Gluten-Free Dairy-Free Phases 2, 3, and 4
Ingredients
1 1/2 tablespoons coconut oil 2 apples, unpeeled, cored and cut into bite-sized pieces 4 cups baby spinach 4 eggs, lightly beaten 1/2 teaspoon turmeric 1/2 teaspoon lemon-pepper, or to taste teaspoon salt, or to taste
Instructions
Melt the oil in a large skillet over medium heat. Add apple and cook, stirring occasionally, until the apples brown lightly or turn translucent, about 46 minutes. Add spinach and cook for 12 minutes until it begins to wilt. Pour egg over all and stir to mix well. Sprinkle in turmeric, pepper, and salt, mix well, and continue to cook until eggs reach desired doneness.
69
Jonnys Muesli and Hard-Boiled Egg

Yield: 1 serving Dairy-Free Phases 3 and 4
Ingredients
cup raw whole rolled oats (not quick cooking) 8-12 almonds 12 raisins cup unsweetened vanilla almond milk teaspoon cinnamon 1 teaspoon xylitol, blackstrap molasses, or 3 drops NuNaturals vanilla stevia 1 hard-boiled egg
Instructions
Mix all ingredients except egg in a cereal bowl and let the mixture sit for 10 minutes. Enjoy the muesli with the egg when cereal is still chewy, but not soggy.
70
Jonnys Vegi-Power Smoothie

Yield: 2 servings Gluten-Free Dairy-Free Phases 2, 3, and 4
Ingredients
8 ounces chilled green tea (or water), plus more water as needed, to thin 1 ripe pear, cored and peeled 1 small lime, peeled 1/2 avocado, peeled (include the pit if you have a high horse power blender) 1/3 cucumber, peeled 1 scoop plain protein powder
Instructions
Add all ingredients to blender and blend until very smooth, adding additional water to thin, if necessary.
71
Light and Frothy Strawberry Smoothie

Yield: 1 large or 2 small Gluten-Free Dairy-Free Phases 2, 3, and 4
Ingredients
1 cups strawberries, fresh or frozen (or wild blueberries) 1/3 cup pasteurized egg whites 1 tablespoon flaxseed oil 3 drops NuNaturals vanilla stevia
Instructions
Add all ingredients to blender and blend until well whipped and smooth.
72
Mediterranean Frittata
Yield: 3-4 servings Gluten-Free Dairy-Free Phases 2, 3, and 4
Ingredients
7 eggs 2/3 cup unsweetened plain almond milk 1 teaspoon dried oregano 3/4 teaspoon dried basil (or cup fresh, slivered) teaspoon each salt and fresh ground pepper 2 tablespoons olive oil 2 cloves garlic, minced 2 cups baby spinach 1 14ounce can artichoke hearts in water, well drained and coarsely chopped 1/2 cup sliced and pitted Kalamata olives 2 plum tomatoes, thinly sliced across the middle (to make circles)
Instructions
Preheat oven to broil. In a large bowl, combine the eggs, almond milk, oregano, basil, salt, and pepper, and whisk until beaten. Set aside. Smooth the oil over the entire surface of a 10-inch cast iron skillet to lightly coat and heat over medium. Add the garlic, spinach, artichoke hearts and olives, cover and cook for 2 minutes or until spinach is wilted. Remove cover, stir the vegetables and pour the beaten eggs over the veggies. Lay the tomato slices on top in one layer and sprinkle oregano evenly over all. Cook for about 5 minutes or until the outer edge is cooked, but the center is still unset. Put the pan under the broiler for about 3-4 minutes or until center is set and surface has begun to brown, watching carefully to prevent overcooking.
73
Mushroom Scramble
Ingredients
2 teaspoons olive oil cup sliced mushrooms (cremini or shiitake work well) 1 shallot, finely chopped, optional 1 clove garlic, minced, optional 2 eggs teaspoon dried thyme (or 1 tablespoon fresh) teaspoon each salt and fresh ground pepper
Instructions
Heat the olive oil in a skillet over medium heat. Add the mushrooms and cook, stirring occasionally, until they have released their juices. Add the shallot and stir. Cook for a couple of minutes until vegetables are tender. Add garlic, if using, and cook for 30 seconds. While the vegetables are cooking, combine the eggs, thyme, salt, and pepper in a small bowl and whisk until lightly beaten and set aside. Pour the egg mixture over the vegetables. Using a spatula to turn the eggs and veggies occasionally, cook for a few minutes to desired doneness.
74
Onion and Green Pepper Scramble

Yield: 1 serving Gluten-Free Dairy-Free Phases 2 3, and 4
Ingredients
2 teaspoons olive oil cup finely diced green peppers cup finely diced red onion 1 small clove garlic, minced 2 eggs teaspoon dried thyme (or 1 tablespoon fresh) teaspoon each salt and fresh ground pepper
Instructions
Heat the olive oil in a skillet over medium heat. Add the peppers and onions and cook for about 5 minutes until they have softened. Add the garlic and cook for 1 minute. While the veggies are cooking, combine the eggs, thyme, salt, and pepper in a small bowl and whisk until lightly beaten. When veggies reach desired tenderness, pour the egg mixture over the vegetables. Using a spatula to turn the eggs and veggies occasionally, cook for a few minutes to desired doneness.
75
Orange Juliusmoothie
Yield: 1 large or 2 small servings Gluten-Free Dairy-Free Phases 2, 3, and 4
Ingredients
8 ounces chilled unsweetened vanilla almond milk 1 scoop protein powder cup high-quality cooked yam (unsweetened canned or baked and peeled) juicy naval orange, peeled and seeded 1 tablespoon soaked chia seeds teaspoon cinnamon
Instructions
76
Peachy Nutmeg Smoothie

Ingredients
8 ounces chilled unsweetened almond milk cup frozen peaches 1 scoop protein powder teaspoon nutmeg, fresh grated is best 1 tablespoon soaked chia seeds 3 drops NuNaturals vanilla stevia
Instructions
77
Pizza Scramble
Ingredients
2 teaspoons olive oil cup chopped mushrooms 2 cups baby spinach or baby arugula or a combination 2 eggs cup tomato sauce (or use high-quality unsweetened pasta or pizza sauce) 3/4 teaspoon basil teaspoon oregano teaspoon each salt and fresh ground pepper 2 teaspoons fresh grated Parmesan, or to taste
Instructions
Heat the olive oil in a skillet over medium heat. Add the mushrooms and cook for 3-4 minutes until they have released their juices. Add the greens and cover for 30 seconds to wilt. While the mushrooms are cooking, whisk the eggs in a small bowl until lightly beaten. When spinach is wilted, pour the egg mixture over the vegetables. Using a spatula to turn the eggs and veggies occasionally, cook for a few minutes to desired doneness. When the eggs are cooked, pour the sauce over all and sprinkle evenly with the basil, oregano, salt, and pepper. Turn everything gently for a minute or two until sauce is heated, sprinkle with the Parmesan and serve immediately.
78
Pumpkin Pie Smoothie

Yield: 1 large or 2 small servings Dairy-Free Phases 3 and 4
Ingredients
8 ounces chilled unsweetened vanilla almond milk 1 scoop protein powder cup high-quality cooked pumpkin (unsweetened canned or fresh puree) 1 tablespoon flaxseed oil 2 tablespoons raw whole rolled oats (not quick cooking) teaspoon pumpkin pie spice 3 drops NuNaturals vanilla stevia
Instructions
79
Raspberry Lime Smoothie

Ingredients
8 ounces chilled green tea cup frozen raspberries Juice and zest from lime 1 scoop protein powder 1 tablespoon soaked chia seeds 1 large handful raw baby spinach 2-3 drops NuNaturals vanilla stevia
Instructions
80
Savory Miso Soup with Wakame

Ingredients
1 1/2 cups water 1/3 cup sliced sweet onion 1/3 cup shredded carrots 2 teaspoons dried wakame, soaked in water for 5 minutes and drained, optional 2 tablespoons mellow white miso paste cup diced firm tofu
Instructions
Bring the water to a boil over high heat in a medium saucepan. Reduce heat to medium and add the onion and carrots, simmering for about 4 minutes or until desired tenderness. Add the wakame, if using, and simmer for 1 minute more. Remove from heat, gently whisk in the miso* until incorporated, add the tofu, and return to heat for about 30 seconds to thoroughly rewarm do not boil. Serve immediately. *To blend the miso perfectly into your soup, add the paste to a small bowl, then gradually add cup of the simmering soup water, whisking to incorporate, then add everything back to the soup and mix gently.
81
Tamari Beans, Greens, and Apple Saut

Ingredients
1/2 cup water 2 small crisp apples (Gala or Pink Lady work well), cored and diced, unpeeled 2 heads baby bok choy, chopped 1 cup cooked chickpeas (drained and rinsed, if canned) 2 teaspoons low-sodium, wheat-free tamari 2 tablespoons tahini 1 tablespoon water 1 cup toasted sunflower seeds
Instructions
Bring water to a simmer over medium heat in a large cast iron (or regular) skillet. Add apples and cook, uncovered, until water has evaporated, about 57 minutes add bok choy for last 3 minutes of cook time to wilt. While apple and greens are cooking, in a small bowl or cup mix together the tamari, tahini, and water and set aside. When water has evaporated from the pan, add the chickpeas and tahini mixture and toss gently to coat all. Cook for about a minute to warm the beans. Top with sunnies and serve immediately.
82
Tomato Stewed Eggs

Ingredients
1 14.5-ounce can whole stewed tomatoes, undrained 1 tablespoon olive oil 1 yellow onion, diced 1 clove garlic, minced teaspoon cinnamon teaspoon cumin teaspoon allspice Pinch clove Pinch nutmeg 1/2 teaspoon salt teaspoon cracked black pepper Dash of hot pepper sauce, or to taste 8 hard-boiled eggs, peeled and halved, lengthwise
Instructions
Add stewed tomatoes to food processor or blender and pulse or blend briefly until coarsely chopped. Heat the oil in a large skillet or saut pan over medium. Add onion and cook for 5 minutes. Add garlic and cook 30 seconds. Add the remaining ingredients including the tomatoes, except for the eggs and stir gently to mix. Carefully place the egg halves, yolk sides up, into the pan and baste with sauce. Reduce heat to medium-low and cook the eggs in the sauce tomatoes, basting frequently, for about 7-10 minutes, reducing heat if the sauce sputters.
83
Tropi-Coconut Smoothie
Ingredients
8 ounces chilled, unsweetened coconut water cup frozen mango chunks Juice and zest from lime 1 scoop protein powder 1 tablespoon soaked chia seeds 1 tablespoon dried, unsweetened shaved coconut 2-3 drops NuNaturals vanilla stevia
Instructions
84
Lunch Recipes
85
Asian Salmon Salad

Yield: about 4 servings Gluten-Free Dairy-Free Phases 2, 3, and 4
Ingredients
2 Romaine hearts or 1 head Boston lettuce, cored 2 teaspoons toasted sesame oil 1 tablespoon raw sesame oil 1 tablespoon mirin (available at the Asian ethnic section of large and natural grocers) 1 tablespoon unseasoned rice vinegar Juice of 1 lime (about 2 tablespoons) 1 teaspoon Gluten-free tamari 1/4 teaspoon salt 1 7.5 ounce can salmon, drained and flaked 1 14-ounce can navy beans, rinsed and drained 1 cup cooked adzuki beans, rinsed and drained if using canned 1/4 cup diced green onions, bulbs removed
Instructions
Make a bed of the lettuce in a salad bowl and set aside. In a large bowl, combine the sesame oils, mirin, rice vinegar, lime, tamari, and salt and whisk until well mixed. Add the salmon, beans, and green onions and mix to coat. To serve, scoop the bean mixture onto the salad bed with a slotted spoon, allowing excess dressing to drain off.
86
Beefy Beans and Rice

Yield: about 6 servings Dairy-Free Phases 3 and 4
Ingredients
2 teaspoons olive oil red onion, finely chopped 2 cloves garlic, minced 1 pound leanest hamburger teaspoon liquid smoke teaspoon salt and cracked black pepper 1 teaspoon dried oregano 2 15-ounce cans red beans, drained and rinsed 1 red bell pepper, seeded and diced jalapeno pepper, seeded and chopped fine, or more, to taste 1 15-ounce can diced tomatoes, drained, juice reserved 1/3 cup Spanish olives, pitted and coarsely chopped 2 tablespoons capers 2 cups cooked long grain brown rice
Instructions
Heat oil in a 4 quart saut pan over medium. Add onion, garlic, and beef and cook until browned, about 7-8 minutes. Drain off any excess oil. Add the liquid smoke, salt, pepper, oregano, beans, peppers, and tomatoes. Stir in cup of the reserved tomato juice. Bring to a simmer, and cook for about 15 minutes. Stir in olives and capers, fold in the rice and serve.
87
Beef and Blue Cheese Salad

Yield: 4 servings Gluten-Free Phases 3 and 4
Ingredients
2 tablespoons pear or balsamic vinegar 2 teaspoons Dijon mustard 1 teaspoon brown rice syrup 1/8 teaspoon fresh ground pepper 2 tablespoons walnut oil 6 cups baby spinach 10 ounces of sliced low-sodium roast beef, deli style, diagonally sliced 2 ounces of blue cheese, finely crumbled cup sliced green onions 2 small ripe pears, cored and sliced cup toasted walnut pieces, optional
Instructions
In a small bowl, whisk together vinegar, mustard, brown rice syrup, pepper, and walnut oil. In a large salad bowl, make a bed of spinach and top with beef, blue cheese, green onions, and pears. Dress to taste and garnish with walnuts, if using.
88
Chunk Light Salad Nicoise

Ingredients
2 5-ounce cans chunk light tuna packed in extra virgin olive oil, well drained 1 15-ounce can navy or cannellini beans, drained and rinsed 7 ounce-can or jar quartered artichoke hearts in water (about 1 1/2 cups), drained 1 1/2 tablespoon capers, drained, or to taste -1/3 cup high-quality Italian dressing with no added sugar 6 cups chopped Romaine 1 cup nicoise or Kalamata olives, pitted and drained 1 pint heirloom cherry or teardrop tomatoes red onion, very thinly sliced 2 cups cut fresh or frozen green beans, prepared according to package directions teaspoon salt teaspoon fresh ground pepper
Instructions
In a medium bowl, combine the tuna, beans, artichoke hearts, capers, and half the dressing and fold together to coat. In a large salad bowl, make a bed of lettuce, add the olives, tomatoes, onions, and green beans, and spoon tuna evenly over the top. Pour remaining dressing evenly over the salad.
89
Dairy-Free Apple Cobb Salad

Ingredients
6 cups chopped Romaine lettuce 2 cups baby spinach 12 ounces smoked turkey breast (nitrate-free, try Applegate Farms Smoked Turkey Breast), sliced thick 2 boiled eggs, peeled and quartered lengthwise 2 green apples, unpeeled, cored and sliced 2 medium ripe Haas avocados, peeled, pitted and sliced thickly medium cucumber, peeled and coarsely chopped
Dressing
3 tablespoons walnut oil (or almond or extra-virgin olive) 1 tablespoons apple cider vinegar 1 tablespoons frozen apple juice concentrate, melted 2 drops NuNaturals vanilla stevia, or to taste, optional Pinches salt and black pepper
Instructions
In a large salad bowl make a bed of the chopped Romaine. Arrange the rest of the salad ingredients over the lettuce as desired. In a small bowl, combine the walnut oil, cider vinegar, apple juice concentrate, vanilla stevia, if using, salt, and pepper until lightly emulsified. Drizzle dressing over salad, to taste, and serve immediately.
90
Deviled Egg Salad

Ingredients
6 extra large eggs 2 tablespoons high-quality mayonnaise 2 teaspoons Dijon mustard tablespoon flaxseed oil 1 teaspoon fresh-squeezed lemon juice 1/2 teaspoon onion powder teaspoon sea salt teaspoon cayenne pepper Sprinkles of sweet paprika 4 cups crisp chopped lettuce 1 heirloom tomato, sliced red onion, thinly sliced 4 teaspoons olive oil
Instructions
Cover the eggs with cold water in a medium saucepan, set the timer for 15 minutes and bring to a boil. Reduce heat to keep a low boil until timer goes off. Drain and cool the hard-boiled eggs by submerging in cold water. In a medium bowl combine the mayonnaise, mustard, flaxseed oil, lemon juice, onion powder, salt, and cayenne pepper, and whisk together until well blended. Peel the eggs and slice in half lengthwise. Place yolks in the bowl with the yogurt mixture and mix thoroughly. Using a tablespoon, scoop the yolk mixture into the egg whites and sprinkle with paprika, to taste. Make 4 beds of lettuce, tomato, and onion, sprinkle each with a teaspoon of olive oil and lay 3 deviled egg halves on each bed. Serve at room temperature, or chilled.
91
Easy-Loaded Mexi-Peppers
Ingredients
1 small red or orange bell pepper, seeded and halved cup high-quality vegetarian refried black beans, warmed 1/3 cup high-quality prepared salsa cup diced Haas avocado 2 tablespoons minced fresh cilantro, optional
Instructions
Lay out the pepper halves and spread each half with half of the beans, salsa, avocado, and cilantro, in that order, to serve.
92
Fresh Greek Salad

Ingredients
Dressing 3 tablespoons olive oil 2 tablespoons flaxseed oil Juice of 1 lemon 2 teaspoons red wine vinegar 2 cloves garlic, minced 1 teaspoon dried oregano 1/2 teaspoon dried basil Pinches of salt and fresh ground pepper Salad Base 6 cups chopped Romaine lettuce 1 small red onion, thinly sliced 1 small green bell pepper, seeded and thinly sliced 1 small yellow bell pepper, seeded and thinly sliced 1 medium cucumber, peeled and chopped 1 cup grape tomatoes 6 small, pickled pepperoncini, whole 1 cup pitted Kalamata olives 2/3 cup feta cheese, crumbled 1 1/2 cups shredded chicken or turkey or cooked chickpeas
Instructions
In a small bowl whisk together all the dressing ingredients (or use immersion blender). In a large salad bowl, make a base of the lettuce and arrange onions, peppers, cucumbers, tomatoes, pepperoncinis, olives, feta, and chicken or chickpeas on top. Dress to taste and serve immediately.
93
Fresh, Fruity Chicken Waldorf

Yield: about 4 servings Gluten-Free Phase 4
Ingredients
1/4 cup plain yogurt 1 teaspoon brown rice syrup 3 tablespoons fresh squeezed orange juice teaspoon ground ginger 6 cups chopped Romaine 1 cups diced cooked chicken 1 crisp red apple (such as Macoun or Pink Lady), cored and finely chopped 4 celery stalks, thinly sliced cup seedless concord grapes, cut in half, optional 1/3 cup toasted walnuts, coarsely chopped
Instructions
In a small bowl, combine the yogurt, rice syrup, orange juice, and ginger and whisk until smooth. In a salad bowl, combine the lettuce, chicken, apple, celery, grapes, and walnuts. Drizzle the dressing over all and toss gently to coat. Serve immediately.
94
Jonnys Eggy Pasta Salad

Yield: 4 servings Dairy-Free Phases 3 and 4
Ingredients
6 ounces dry whole-grain elbow noodles 1/3 cup high-quality mayonnaise or cup unsweetened, high-quality olive oil-based vinaigrette (and omit Dijon, vinegar, xylitol, salt, and pepper) 2 tablespoons Dijon mustard 1 teaspoon apple cider vinegar teaspoon xylitol, optional teaspoon each salt and fresh ground pepper, or to taste 1 large roasted red pepper, chopped* 1/3 cup finely chopped celery cup freshly grated carrots 1/3 cup sliced green onion, greens only 6 hard-boiled eggs, peeled and chopped 1 small head red lettuce, cored
Instructions
Cook the pasta according to package directions, rinse under cold water drain and set aside to cool. In a large bowl, combine the mayonnaise, mustard, vinegar, xylitol, if using, salt, and pepper and whisk to mix well. Add the pepper, celery, carrots, onion, and egg and mix gently. Fold in the pasta and mix gently to coat. Adjust seasonings to taste. Serve chilled or at room temperature over lettuce leaves. Yield: 4 servings
95
Jonnys Fast and Delicious Homemade Melt

Ingredients
4 oz sliced turkey 6 raisins 2 slices Swiss cheese 2 cups baby spinach or arugula or mesclun mix
Instructions
Arrange the turkey on a plate, add the raisins and cover with the Swiss cheese. Microwave until the Swiss cheese melts (about a minute, but times vary among different models). Pile the spinach leaves or mixed greens on a plate, and carefully place the hot turkey and cheese melt onto the bed of greens.
96
Lobster Roll-Ups
Ingredients
3 tablespoons high-quality mayonnaise 2 teaspoons fresh squeezed lemon juice teaspoon lemon zest Pinches salt, white pepper, and cayenne pepper, to taste 1 celery stalk, finely chopped 1/4 cup finely chopped green onions, greens only 2 tablespoons chopped fresh cilantro 1 pounds cooked lobster meat, chopped 4 large sprouted grain or corn wraps, warmed 1 cup shredded lettuce Hass avocado, sliced thin
Instructions
In a large bowl, combine the mayonnaise, lemon juice, zest, salt, and peppers and whisk together well. Add the celery, green onions, and lobster meat and stir gently to mix and lightly coat. Adjust seasonings, if necessary. Place one quarter each of the lettuce and avocado into the center of each wrap. Divide the lobster salad evenly among the wraps and roll up to serve.
97
Mexi-Chicken Soup
Yield: 4-6 servings Gluten-Free Phases 3 and 4
Ingredients
6 cups low-sodium chicken broth 1 cup natural prepared pico de gallo sauce (look for pico de gallo sauce in the ethnic section of any large grocer) 2 4ounce cans green chilies, undrained 3 cloves garlic, minced 3/4 teaspoon cumin teaspoon salt 1/2 teaspoon cracked black pepper 3 cups diced cooked chicken 1 15-ounce can pinto beans, drained and rinsed 1 cup frozen corn, (organic only) or 1 14-ounce can hominy, drained and rinsed (This is an optional ingredient. Do not use in Phase 3.) Optional Garnish 1/3 cup plain Greek yogurt 1 large garlic clove, minced 1 tablespoons fresh-squeezed lime juice 1/4 cup chopped fresh cilantro
Instructions
Combine all ingredients in a soup pot, stir gently to mix, cover, and bring to a boil over high heat. Immediately reduce heat to medium low and simmer, covered, for 8 minutes. To make the optional garnish, while the soup is cooking, combine the yogurt, garlic, lime juice, and cilantro in a small bowl and whisk to mix well. Garnish each bowl of soup with a generous dollop of the yogurt mixture.
98
Paleo Sloppy Joes

Ingredients
1 pound leanest ground beef 1 yellow onion, diced 1 red bell pepper, diced 1 serrano pepper, diced 4 cloves garlic, minced 1 teaspoon ground cumin 1 teaspoon chili powder teaspoon salt teaspoon allspice 1 5.5-ounce can tomato paste cup water 2 tablespoons blackstrap molasses 2 tablespoons apple cider vinegar 1 teaspoon chipotle puree* teaspoon liquid smoke, optional 1 15-ounce can pinto beans, drained and rinsed 4 medium bell peppers, halved and seeded (red, yellow or orange)
Instructions
In a large skillet over medium heat, combine the beef, onion, and peppers and cook, stirring often, until no pink remains in the meat, about 7 minutes. Stir in the garlic, cumin, chili powder, salt, and allspice. Add the tomato paste, water, molasses, vinegar, chipotle puree, and liquid smoke and stir to mix well. Fold in the beans, partially cover and cook for 15-20 minutes until vegetables are tender. To serve, pile equal amounts of the sloppy Joe mix into the raw pepper halves. *Most large grocery stores carry chipotles in adobo sauce in 6- or 8-ounce cans in the Mexican food section. They are very spicy; a little goes a long way. Blend the contents of a can in a blender or food processor to make a smoky, hot chipotle puree that will keep for several weeks in your refrigerator. You can also use it to spice up beans, eggs, or salad dressings.
99
Protein Salad Stuffies

Ingredients
1/3 cup high-quality mayonnaise 1 tablespoon Dijon mustard 1 cups cooked chicken or turkey, diced or shredded 4 hard-boiled eggs, chopped 3 tablespoons diced pimento-stuffed green olives 3 tablespoons diced sweet pickle 3 tablespoons finely diced red or green bell pepper 2 tablespoons finely diced red onion 4 hollowed out vegetables, for stuffing: tomatoes, half cucumbers, or bell peppers*
Instructions
In a large bowl, mix together mayonnaise, and mustard until well combined. Add poultry, eggs, olives, pickle, pepper, and onion, and stir gently to combine. Stuff equal portions of the salad into 4 veggies of choice and serve. *Use a melon baller to quickly and easily hollow out tomatoes or half cucumbers (halve them lengthwise). For peppers, just slice off the tops, remove the veins and tap out the seeds.
100
Quick Indian Turkey Burger Salad

Ingredients
1 egg 1 pound lean ground turkey 2 tablespoons ground flaxseed 1/4 cup chopped green onion 1 tablespoon Dijon mustard 1 clove garlic, minced 1 tablespoon minced ginger 1 teaspoon curry powder teaspoon cumin teaspoon salt 1/2 teaspoon pepper Sauce 1/4 cup high-quality mayonnaise 1/2 teaspoon curry powder 2 tablespoons minced fresh cilantro 1 teaspoon fresh-squeezed lemon juice 2 drops NuNaturals vanilla stevia, optional Salad 4 cups sliced red leaf lettuce 1 heirloom tomato, chopped 2 cups sprouts (broccoli, pea, or alfalfa)
Instructions
Preheat grill or grill pan to medium heat. In a large bowl, add the egg and whisk until lightly beaten. Add the turkey, flaxseed, scallions, mustard, garlic, ginger, curry, salt and pepper, and mix gently with your hands. Form 4 equal patties. Spray the grill or grill pan with high heat vegetable oil and cook burgers until cooked through, 56 minutes per side (165F). Make 4 salad beds with equal portions of the lettuce, tomato and sprouts. Top with a burger and dress with sauce, to taste.
101
Salmon Salad Wrap

Yield: 1 serving Dairy-Free Phases 3 and 4
Ingredients
cup boneless, skinless cooked salmon 2 tablespoons finely diced cucumber 2 tablespoons finely diced celery 2 teaspoons minced red onion 2 tablespoons high-quality vinaigrette (try ginger, Italian, or Greek) 1 whole-grain wrap Chopped tomato, to taste
Instructions
In a small bowl combine the salmon, cucumber, celery, onion, and vinaigrette and mix well to combine. Lay the mixture out in the wrap and top with tomato. Roll up, cut in half and serve.
102
Seafood Salad
Ingredients
12 ounces lump crabmeat (drain if using canned) pound chilled cooked medium or small shrimp, shelled and deveined 1 cup diced mango 1 serrano pepper, stemmed, seeded and finely chopped 1/4 cup unsweetened shredded coconut* cup sliced green onion cup chopped cilantro cup fresh-squeezed lime juice 1 teaspoon almond oil (or olive oil) 1 teaspoon brown rice syrup, optional Pinches salt, to taste cup toasted sliced almonds, optional 1 head red lettuce, cored, leaves separated
Instructions
In a small bowl, combine the lime juice, almond oil, rice syrup, if using, and salt, and whisk to combine. In a large bowl, combine the crab, shrimp, tomatoes, pepper, coconut, green onion and cilantro and stir gently to mix. Pour the dressing over all and turn gently to coat. Make a bed of lettuce, top with the seafood salad, and garnish with almonds, if using.
103
Shrimp and Mesclun Salad

Ingredients
Dressing 3 prepared roasted red peppers, drained, divided (or make your own*) 2 tablespoons toasted pignoli nuts 1 small shallot, peeled and quartered 2 tablespoons red wine vinegar teaspoon Dijon mustard teaspoon each salt and fresh ground pepper 3 tablespoons water 1 tablespoons olive oil Salad 6 cups sliced hearts of Romaine 1 pint grape or heirloom teardrop tomatoes 1 cup chopped cucumber, peeled and seeded 2/3 cup shredded carrots 1 1/4 pounds shelled and cleaned chilled medium shrimp
Instructions
Combine 1 of the roasted red peppers with all the dressing ingredients through olive oil in a food processor and process until mostly smooth. Set aside. Dice the remaining 2 roasted red peppers. In a large salad bowl combine the peppers, lettuce, tomatoes, cucumber, and shrimp and toss gently to combine. Dress to taste and serve immediately. *To roast fresh colored bell peppers, preheat broiler, slice peppers in half lengthwise, remove stems and veins and clap together to remove seeds. Place face down on a broiler sheet and broil for 10-15 minutes or until skin is charred. Remove peppers, place in a bowl and seal tightly with plastic wrap for 10 minutes. Remove wrap, slip off charred skins and discard, and peppers are ready for use.
104
Simplest Salsa Quinoa

Yield: 4 servings Gluten-Free Dairy-Free Phases 3 and 4
Ingredients
1 cup quinoa, rinsed 2 cups low-sodium vegetable broth or water 1 15-ounce can black beans, rinsed and drained 2 packed cups baby arugula or baby spinach 1 15-ounce jar high-quality prepared salsa cup chopped chives cup cilantro, chopped cup toasted pumpkin seeds (pepitas)
Instructions
In a medium saucepan, combine the quinoa and broth and bring to a boil. Reduce heat, cover, and simmer for about 15 minutes or until quinoa is tender and tails have popped. When quinoa is done remove pan from heat, fold in beans and arugula, and stir gently to wilt the greens. Add the salsa, chives, and cilantro, and stir gently to combine. Cover and return to heat for 1 minute or until dish reaches desired temperature. Top with pumpkin seeds to serve.
105
Smoked Trout Salad in Lettuce Wraps

Ingredients
1-2 tablespoons high-quality mayonnaise, to taste 2 teaspoons prepared horseradish, or more, to taste 2 teaspoons lemon juice 1 teaspoon Dijon mustard teaspoon cracked black pepper 2 roasted red peppers, drained (prepared) and diced 1 7-ounce cold-smoked trout fillet, flaked 2-4 large lettuce leaves, such as Bibb 1/4 English cucumber, peeled and grated, optional
Instructions
In a large bowl, whisk together the mayonnaise, horseradish, lemon juice, mustard, and pepper. Add diced peppers and flaked trout and mix gently to combine. Lay out the lettuce leaves and portion salad out evenly among them. Top with equal amounts of the cucumber, if using and serve immediately.
106
Tahini Chicken Salad

Ingredients
1 clove garlic, crushed 1/4 cup tahini Juice and zest of lemon 1 tablespoon apple cider vinegar 1 teaspoon low-sodium, wheat-free tamari 2-3 tablespoons water 2 cooked boneless, skinless chicken breasts, diced or shredded 1 cups raw or blanched green veggies (1-inch green beans, mini broccoli florets, chopped sugar snap peas, diced bell pepper, etc.) 1 cup grape tomatoes cup sliced almonds 1/4 cup pitted black olives 8-12 large lettuce leaves
Instructions
Combine tahini, lemon juice and zest, cider vinegar, tamari, and 2 tablespoons of the water in a food processor and process until smooth, scraping down the sides, as necessary. If dressing is too thick or sticky, add more water a tablespoon at a time. Transfer dressing to a medium bowl, add chicken, green veggies, tomatoes, almonds, and olives and toss gently to coat well. Serve over lettuce leaves.
107
Tarragon Chicken and White Bean Salad

Ingredients
1/4 cup high-quality mayonnaise 1 1/2 tablespoons Dijon mustard 1 1/2 tablespoons fresh-squeezed lemon juice 1 clove garlic, finely minced 1-2 teaspoons dried tarragon, to taste 1/2 teaspoon salt teaspoon white pepper cup sliced green onion 1 1/2 cup chopped or shredded cooked chicken 1 cup small white beans, such as navy, drained and rinsed if canned 4 ripe heirloom tomatoes, quartered 6 cups greens
Instructions
In a large bowl, combine the mayonnaise, mustard, lemon juice, garlic, tarragon, salt, and pepper and whisk together. Fold in the green onion, chicken, and white beans until well mixed. Make 4 beds of spring greens and arrange 1 set of the tomato quarters in the center of each bed. Spoon 4 equal portions of the chicken salad evenly over each set of tomato quarters and serve immediately.
108
Zippy Tuna Stuffies

Ingredients
Dressing 3 tablespoons high-quality mayonnaise 1 tablespoon fresh-squeezed lemon or lime juice 1 teaspoon brown rice syrup, or to taste 1-2 teaspoons wasabi powder, to taste (available in Asian markets or ethnic sections of large grocers) Tuna Boats 2 5-ounce cans water-packed tuna, drained and flaked (or canned salmon) cup sliced green onions 1 head red lettuce, cored and torn 4 small cucumbers, peeled, seeded, and halved lengthwise or 4 heirloom tomatoes, hollowed out (a melon baller works well for seeding cucumbers or tomatoes)
Instructions
In a small bowl, whisk together the mayonnaise, juice, rice syrup, and wasabi powder until well combined. In a medium bowl, mix tuna and green onions with dressing, to taste, until well combined. Scoop even portions of tuna salad into the prepared cucumbers or tomatoes and serve over a bed of lettuce.
109
Dinner Recipes
110
Asian Beef Stir Fry

Ingredients
1/3 cup low-sodium chicken or vegetable broth 3 tablespoons oyster sauce 1 tablespoon sake (or sherry) 2 teaspoons wheat-free tamari 1 1/2 teaspoons xylitol 1 teaspoon toasted sesame oil 1 teaspoon orange zest 2 teaspoons sesame or peanut oil, divided 1 pound boneless top sirloin or flank steak, fat trimmed and cut into 1/4-inch thick slices, 23 inches long 2 cups bite-sized broccoli florets 1 large red or yellow bell pepper, seeded and julienned 1 cup snow or sugar snap peas, trimmed 5 cloves garlic, minced 2 tablespoons ginger, minced 1 teaspoon kudzu plus 2 teaspoons broth or water, optional 1/3 cup sliced green onion
Instructions
Combine the vegetable broth, oyster sauce, sherry, tamari, xylitol, and zest, in a small bowl, whisk well and set aside. In a large skillet, heat 1 teaspoon of the oil over medium high heat. Add the steak strips and saut, turning frequently, for about 4 minutes or to desired doneness. Remove steak and set aside. Add remaining teaspoon of oil to pan, add broccoli and peppers, and cook for about 2 minutes, stirring frequently. Add the peas and cook for about 2 more minutes or until vegetables reach desired tenderness. Remove veggies from pan and set aside with steak. Pour a few drops of oil into the pan and add garlic, ginger, and green onion, and saut for 1 minute. Pour sauce into pan. Combine kudzu and broth and stir to dissolve, if using (to thicken sauce). Pour kudzu mixture into sauce and stir for about 30 seconds or until sauce thickens slightly. Add meat and veggies back to the pan, mixing gently, and cook for a couple of minutes until everything is hot.
111
Asian Rib-Eye Salad

Yield: 4 servings Dairy-Free Phases 2, 3 and 4
Ingredients
Steak Juice and zest of 1 naval orange 3 tablespoons low-sodium, wheat-free tamari 3 tablespoons sesame oil 3 cloves garlic, minced 2 tablespoons minced fresh ginger 2 teaspoons Chinese 5-spice powder 2 teaspoons xylitol 1 pounds boneless rib-eye, trimmed Salad 2 tablespoons sesame or peanut oil 2 tablespoons brown rice vinegar 2 teaspoons xylitol 1 clove garlic, minced 2 tablespoons toasted or black sesame seeds 1 12-ounce package slaw mix (broccoli, cabbage and carrot)
Instructions
In a shallow glass storage container whisk together the orange juice and zest, tamari, sesame oil, garlic, ginger, 5 spice powder, and xylitol. Add the steak(s) and turn to coat well. Marinate for 2 hours to overnight in the refrigerator. To make the salad, in a large bowl, whisk together the sesame oil, vinegar, xylitol, garlic, and sesame seeds until well combined. Add the slaw mix and stir to coat well. Chill in the refrigerator for 1 hour to overnight. To prepare the meal, preheat a grill to medium and grill the steaks for 8-10 minutes per side or to desired doneness. Slice thinly against the grain and serve over the salad, chilled, or warmed to room temperature.
112
Blackjack Steak Salad

Ingredients
Salt and fresh ground pepper, to taste 1 1214-ounce sirloin steak (111/2 inches thick), trimmed High heat cooking oil spray 2 tablespoons blackstrap molasses 2 tablespoons balsamic vinegar teaspoon dried thyme (or 1 tablespoon fresh) Pinch nutmeg 6 cups prepared chopped red leaf lettuce 6 campari tomatoes, chopped red onion, thinly sliced 1 medium cucumber, peeled and chopped
Instructions
Season sirloin with salt and pepper to taste. Spray a grill pan (or large skillet) with oil to lightly coat. Heat the pan to medium-high (the pan is ready when you touch a fatty edge of the steak to the center and it sizzles quickly). Lay the sirloin in the pan and cook for 46 minutes per side for medium rare, slicing steak open to check for desired doneness. While the steak is cooking, assemble the salad base in a large salad bowl with lettuce, tomatoes, onions, and cucumbers. In a small bowl, whisk together the molasses, balsamic, thyme, and nutmeg. When the steak is finished, remove from pan, and reduce heat to low. Slice steak thickly across the grain and lay over salad. Pour molasses mixture into the cooled pan and stir quickly for a minute or so until heated through. Drizzle it over the salad and serve.
113
Clean Liver and Onions

Ingredients
1 1-pound calfs liver, membrane removed (be sure and use only organic!) 2 tablespoons whole wheat pastry flour 1 tablespoon mustard powder 1 tablespoon coconut oil 1 large bunch green onions, trimmed and chopped 1 tablespoon blackstrap molasses 1/3 cup low sodium chicken broth Salt and pepper, to taste
Instructions
Slice the liver on an angle into 4 long thin strips about -inch wide. Combine the molasses, broth, salt, pepper, and green onions in a small bowl and whisk to mix. Sprinkle the flour and mustard onto a sheet of wax paper and dredge each piece of liver until lightly coated. In a large skillet, heat the coconut oil over medium high. After 2-3 minutes heating time, add the liver strips, browning lightly for about one minute on each side. Pour broth mixture over liver, scraping onions into the pan between liver slices to cook. Reduce heat to low and cook for 15 minutes or until liver is cooked through but still light pink on the inside. Glaze the liver slices with contents of the pan to serve.
114
Cowboy Chili
Yield: about 6 servings Gluten-Free Dairy-Free Phases 2, 3, and 4
Ingredients
1 pound leanest ground beef 1 small yellow onion, chopped 1 red bell pepper, seeded and chopped 3 cloves garlic, minced 1 tablespoon ancho chili powder (or regular) 1 teaspoon cumin 1 teaspoon dried oregano teaspoon coriander teaspoon salt and cracked black pepper, or to taste 2 14.5-ounce can fire-roasted diced tomatoes, undrained 1 1/2 cups low-sodium vegetable broth or water, plus more if necessary cup tomato paste 1 tablespoon chipotle adobo puree*, or more for more smoky heat 1 15-ounce can kidney beans, drained and rinsed 1/3 cup chopped fresh cilantro 1 tablespoon fresh-squeezed lime juice, optional
Instructions
In a large Dutch oven over medium high heat, add the ground beef, onion, and pepper and cook, stirring frequently, until no pink remains in the meat, 6-7 minutes. Drain any excess fat and return pan to the heat. Add the garlic, chili powder, cumin, oregano, coriander, salt, and pepper and mix in. Add the tomatoes, broth, tomato paste, chipotle puree, and beans and stir gently to combine well. Bring to a boil, reduce heat, cover, and simmer for 20-30 minutes until vegetables are soft and chili reaches desired thickness. Add more broth if chili gets too thick. Stir in cilantro and lime just before serving. *To make the puree, look for canned chipotle peppers in adobo sauce. They are widely available in the ethnic sections of major supermarkets or Hispanic grocers. Puree the entire contents of the can in the blender until smooth. The remaining puree will keep in your refrigerator for a few weeks, or in the freezer for a couple of months. It makes a wonderful smoky and pungent seasoning, and a little goes a long way. Have caution when working with the puree: dont touch it with bare skin and keep it away from your eyes.
115
Ginger Orange Marinated Salmon

Ingredients
1 tablespoon sesame oil, divided 1/3 cup dry white wine 2 tablespoons low sodium, wheat-free tamari Juice of 1 large, juicy naval orange (about 1/3 cup) 3 tablespoons minced fresh ginger cup chopped scallions 1 teaspoon brown rice syrup 4 4-6-ounce salmon steaks 2 teaspoons sesame oil
Instructions
Whisk together 1 teaspoon of the sesame oil, wine, tamari, orange juice, ginger, scallions, and rice syrup in a shallow glass storage container. Add the fish, turning a few times to coat. Marinate in the fridge for 4-6 hours, turning fish occasionally. Remove the salmon from the fridge and preheat oven broiler to high. Drain the steaks well and lightly coat one side of each steak with remaining sesame oil. Arrange the salmon on a broiling pan, oiled sides down. Broil for 10-15 minutes or to desired donenessfish should flake easily. Check at 5 minutes: If browning too quickly, move the broiler rack down 1 level.
116
Glazed Lamb and Chevre

Ingredients
1 pounds thin, boneless lamb loin medallions (have the butcher cut the meat from the bone of loin chops to save time, or slice lean lamb fillets) Salt and fresh ground pepper, to taste 1 tablespoon macadamia nut oil (or coconut oil) 2 mission figs, finely chopped and soaked in 1/3 cup red wine for 10 minutes 2 tablespoons brown rice syrup 4 cups baby spinach 1/4 cup chevre (or crumbled feta) 2 tablespoons toasted slivered almonds, optional
Instructions
Trim the fat from the chops and sprinkle with salt and fresh ground pepper to taste. Heat the oil in a skillet over high heat. Add the lamb and cook for 12 minutes per side until nicely browned. Remove from pan and set aside. Reduce heat to medium, add the wine and figs and brown rice syrup and whisk together. Cook, stirring occasionally, for 2-3 minutes or until the sauce has thickened a bit. Add the chops and their juices back to the pan and cook lamb to desired doneness (about 1 minute per side for medium rare). Serve lamb over spinach, topped with chevre and fig sauce, to taste, garnished with almonds, if using.
117
Grass-Fed Guac Burgers

Ingredients
1 ripe Haas avocado, peeled, pitted and coarsely chopped 2 tablespoons plain, low-fat Greek yogurt cup loosely packed chopped fresh cilantro 1 tablespoon fresh-squeezed lime juice 1 small clove garlic, minced teaspoon salt 1/3 cup diced green onions cup Sungold tomatoes, chopped (or other sweet, heirloom grape or cherry variety) 1 pound leanest ground beef teaspoon sea salt -1/2 teaspoon chipotle chili pepper, to taste (or cayenne) 6 cups mesclun mix
Instructions
Preheat the grill to medium. In a medium bowl, smash the avocado until mostly smooth. Add the yogurt, cilantro, lime juice, garlic, and salt, and mix until well incorporated. Add the green onions and chopped tomatoes, gently mix to incorporate and set aside. In another bowl, combine the beef, salt, and pepper, mix gently and form four loosely packed patties do not over handle beef or pack patties too tightly or burgers will be dry. Grill the patties for 7-9 minutes for medium burgers, or to desired doneness, turning once halfway through cooking time. Make a bed of lettuce for each burger and top with of the guacamole to serve.
118
Grilled Lamb Chops

Yield: 4 servings Gluten-Free Dairy-Free Phases 2, 3 and 4
Ingredients
2 1/2 tablespoons Dijon Mustard 1 tablespoons Herbes de Provence 2 teaspoons finely minced shallot teaspoon each salt and teaspoon fresh ground pepper 8 lean, lamb loin chops Olive oil spray
Instructions
Preheat grill to medium. In a small bowl, mix together Dijon, Herbes de Provence, shallot, salt, and pepper. Evenly coat the lamb chops with the mustard mixture. Lightly spray the grill with olive oil. Grill the chops for about 4 minutes per side for medium rare or to desired doneness flipping carefully to keep the rub intact.
119
Ground Beefy Taco Soup

Ingredients
2 teaspoons olive oil 1 yellow onion, diced 3 cloves garlic, minced 1 pound leanest ground beef (or turkey) 1/2 each teaspoon salt and cracked black pepper 1 cups shredded carrots 1 yellow squash, diced 1 15-ounce can kidney beans, undrained* 1 15-ounce can pinto beans, undrained* 1 15-ounce can black beans, undrained* 2 14.5-ounce cans fire-roasted diced tomatoes, undrained 1 small can diced green chilies, undrained 1 1-ounce packet high-quality taco seasoning (we like Simply Organic Southwest Taco Seasoning)
Instructions
Heat the oil in a large soup pot over medium. Add the onion, ground meat, salt, and pepper, and mix well. Cook, stirring frequently, until there is no pink left in the ground meat, about 8 minutes. Add the garlic and cook for 1 minute more. Add the carrots, squash, tomatoes, chilies, and taco seasoning packet, and mix well. Fill one empty can with water and add that in twice (two cans worth). Increase heat and bring to a boil. Lower the heat, cover, and simmer for 30 minutes. Note that cooled leftovers freeze well. *Because the beans in this recipe are undrained and unrinsed, its even more important to choose high-quality, organic versions with absolutely no chemical additives or salt. Our favorite canned beans are from Eden Organics. The linings on their cans are BPA-free, and they cook their beans with a little kombu (sea vegetable) to naturally improve their digestibility.
120
Herbed Lamb Kebabs with Grilled Zucchini

Yield: 4 servings Dairy Free Phases 2, 3, and 4
Ingredients
1/4 cup olive oil, plus 2 teaspoons, divided Juice and zest of 1 large lemon 2 tablespoons low-sodium, wheat-free tamari 4 cloves garlic, crushed 1/3 cup chopped fresh mint cup fresh rosemary, crushed 3 tablespoons fresh thyme teaspoon each salt and cracked black pepper 1 pounds lean lamb, cut into 1-inch cubes 2 medium zucchini, sliced lengthwise, 1/3-inch thick Salt and fresh ground pepper, to taste
Instructions
In a small bowl combine cup of the olive oil, lemon juice, zest, and tamari and whisk to combine. Add the garlic, mint, rosemary, thyme, salt, and pepper and mix well. Spread the lamb cubes out in a glass storage dish and pour marinade over all, turning to coat all sides. Marinate the meat from 3 hours to overnight, turning pieces over occasionally. Combine the zucchini, remaining 2 teaspoons olive oil, salt and pepper in a large bowl and toss to evenly coat. Preheat grill to medium low. Place the meat loosely on four metal skewers, removing as much of the marinade as possible. Lay the skewers and the prepared zucchini strips on the grill and cook to desired doneness, about 69 minutes, turning occasionally.
121
Jonnys All-In-One Baked Vegetable Chicken

Ingredients
4 boneless, skinless chicken breasts 8 cups mixed vegetables of any kind, such as broccoli, cauliflower, kale, or carrots, chopped into roughly bite-sized pieces (do not use corn or potatoes in the early phases of the program for this recipe) 1 tablespoon olive oil 2 teaspoons oregano 2 teaspoons dried parsley 1/2 teaspoon fresh ground black pepper 1 large heirloom tomato, sliced 1 sweet onion, chopped cup sliced almonds
Instructions
Preheat the oven to 400 degrees F. Put a large piece of foil on a large cookie sheet. Place chicken in the middle and top with the mixed vegetables, olive oil, and seasonings. Seal the foil tightly leaving a little space inside for steaming. Bake for 20 minutes. Remove from the oven, carefully open the foil, and add the tomato, onion, and almonds. Reseat and bake for another 10-15 minutes or until chicken is cooked through and vegetables are tender.
122
Jonnys Almond Butter Chicken

Ingredients
3 tablespoons olive oil, divided 3 tablespoons lemon juice, divided teaspoon ground cumin teaspoon salt 4 large boneless, skinless chicken breasts 1 medium sweet onion teaspoon garlic powder cup water 1/3 cup almond butter
Instructions
In a glass storage container, combine 2 tablespoons each of oil, lemon juice, cumin, and salt. Add the chicken and marinate 10-60 minutes. Preheat oven broiler. Place chicken breasts on broiler sheet and broil for about 6-7 minutes per side or until cooked through but still juicy. While the chicken is cooking, heat the remaining tablespoon of olive oil in a skillet over medium heat. Add the onion and saut for about 6 minutes or until translucent. Add the water, the garlic powder, and remaining tablespoon of the lemon juice. Bring the mixture to a boil and remove from heat. Whisk in the almond butter until melted and incorporated. Pour the sauce over the chicken and serve warm.
123
Jonnys Beet and Orange Salad

Ingredients
3 tablespoons apple cider vinegar teaspoon ground cumin 1 teaspoon brown rice syrup 2 cups sliced beets, cooked and drained cup chopped red onion Green leaf lettuce 2 large oranges, peeled, sectioned
Instructions
Combine the vinegar, cumin and brown rice syrup in a medium bowl and whisk to combine. Add the beets and onion and stir gently until well coated. Refrigerate for at least an hour to overnight. Line a plate with lettuce leaves. Remove the beets and onions from the marinade with a slotted spoon and place in the middle of the plate. Encircle them with the orange wedges.
124
Jonnys Baked Orange Salmon

Ingredients
4 4-ounce salmon fillets or steaks Juice of 1 orange 3 teaspoons extra-virgin olive oil 1 teaspoon lemon-pepper 1 lemon, thinly sliced
Instructions
Preheat the oven to 350 degrees F. Arrange the salmon in a baking pan or casserole with a cover (or cover with aluminum foil). Whisk the orange juice and olive oil together in a small bowl and brush generously over the salmon. Sprinkle evenly with lemon pepper. Cover the fish evenly with lemon slices. Cover and bake for 1525 minutes until cooked to desired doneness.
125
Jonnys Blueberry Salad with Simple Shish Kebab

Ingredients
1 pound lean beef, chicken or white fish, cut into 1 -inch cubes Salt and fresh ground pepper, to taste 6 cups chopped spinach leaves (or young arugula) 1 cup of fresh blueberries 4 ounces chevre or feta, crumbled or broken up cup toasted almonds 1 cup cherry tomatoes 1 ripe Hass avocado, pitted and diced 3 tablespoons toasted sesame oil 2 tablespoons ground flaxseed
Instructions
Preheat the grill to medium. Thread beef, chicken or fish cubes onto skewers, leaving space between each piece. Sprinkle lightly with salt and pepper to taste. Grill, rotating twice, to desired doneness. When the shish kebabs are almost cooked, combine the spinach, blueberries, cheese, almonds, tomatoes, and avocado in a salad bowl and drizzle lightly with the sesame oil. Top with shish kebab cubes and sprinkle all with flaxseed. Serve immediately.
126
Italian Sausage Pasta

Ingredients
8 ounces whole-grain farfalle (we like Barilla Plus) 1 tablespoon olive oil, plus more, if necessary 4 shallots, chopped 2 cloves garlic, minced 4 3-ounce sweet Italian chicken sausages, sliced 1 bunch broccolini, chopped into bite-sized pieces cup sundried tomato strips in oil, undrained 1/3 cup slivered fresh basil
Instructions
Cook the farfalle al dente according to package directions. Drain the pasta, reserving cup of the cooking liquid. Return pasta and reserved liquid to the pot. While the pasta is cooking, heat 1 tablespoon of the olive oil in a large Dutch oven over medium. Add the shallots and cook for 2 minutes. Add the garlic, sausage, and broccolini, cover and cook for 57 minutes, stirring frequently, or until sausage is lightly browned and broccolini is tender-crisp. Add the sausage mix and sundried tomatoes to the hot, drained pasta, drizzling extra olive oil if too dry, and mix gently, reheating over medium for a minute or so, if necessary. Fold in the basil to serve.
127
Kicky Seafood Stew

Ingredients
1 1/2 tablespoons olive oil 1 yellow onion, diced 8 cloves garlic, minced 1 green bell pepper, seeded and diced 1 red bell pepper, seeded and diced 3 celery stalks, diced 32-ounce bottle of high-quality vegetable tomato juice (we like Knudsens Very Veggie) 1 bay leaf 3/4 teaspoon paprika 3/4 teaspoon cracked black pepper 1/2 teaspoon cayenne pepper, or to taste 1/2 teaspoon celery salt, or to taste 8 ounces medium shrimp 8 ounces scallops, whole bay or halved sea scallops 12 ounces halibut, cut into 1-inch pieces 1/2 bunch parsley, chopped
Instructions
Heat the oil over medium in a soup pot. Add onion, peppers, and celery and saut for 5 minutes. Add garlic and saut for 30 seconds. Add the vegetable juice, bay leaf, paprika, black pepper, cayenne pepper, and celery salt, and stir to incorporate. Increase heat and bring to bring stew to a boil. Reduce heat to medium low, cover and simmer for 15-20 minutes. Add the seafood and simmer for about 5 minutes or until fish and shrimp are just cooked through. Stir in parsley to serve.
128
Lean Meatloaf
Yield: about 8 servings Dairy-Free Phases 3 and 4
Ingredients
Olive oil cooking spray 2 tablespoons coconut oil 1 medium yellow onion, diced fine 3 cloves garlic, minced 1 stalk celery 2 small zucchini teaspoon dried oregano 1/2 teaspoon each and cracked black pepper 1/2 teaspoon cayenne pepper 2 pounds ground turkey, leanest ground beef, or a combo 3/4 cup whole wheat bread crumbs (or whole rolled oats, not instant) 2 tablespoons ground flaxseed 2 whole eggs 2 tablespoons low sodium, wheat-free tamari sauce 1 large bunch fresh basil, chopped fine
Instructions
Pre-heat oven to 350 F. Lightly spray a broiler pan where youll place the meat loaf and set aside. In a large skillet pan, heat the coconut oil over medium. Add the onion and cook for about 4 minutes or until it starts to soften. While onion is cooking, combine the celery and zucchini in a food processor and pulse until well chopped, but not pureed. Add the garlic, prepared celery and zucchini, oregano, salt, and peppers to the skillet, cooking until veggies have softened, 6-7 minutes. Remove from heat and allow to cool for 10 minutes. In a large mixing bowl, combine the turkey, breadcrumbs, flaxseed, eggs, tamari, and basil and mix together gently. Fold in the cooled sauted vegetables and mix gently until just combined. Form the mixture into an oval loaf and place onto prepared broiler rack where you oiled. Bake for 40-50 minutes until fully cooked (165 on an instant read thermometer).
129
Loaded Minestrone Soup

Ingredients
4 cups chicken or vegetable broth 2 14.5-ounce cans diced tomatoes with basil, garlic, and oregano, undrained 2 tablespoons red wine 1 teaspoon dried basil 3/4 teaspoon dried oregano teaspoon each salt and fresh ground pepper, or to taste 1 15-ounce can chickpeas, drained and rinsed 1 15-ounce can kidney beans, drained and rinsed 3 cups frozen or fresh, prepared vegetables of your choice (broccoli florets, cauliflower florets, colored bell pepper strips, sliced carrots, cut green beans, sliced zucchini, etc.) 1 10-ounce package frozen spinach 1 cups diced cooked chicken
Instructions
In a large soup pot, combine the broth and tomatoes and bring to a boil over medium high heat. Once boiling, add the red wine, basil, oregano, salt, peppers, beans, and vegetables and stir gently to combine. Bring the soup to a simmer, cover and cook for 5-10 minutes until veggies are beginning to soften. Stir in the spinach and simmer for 10 minutes or until spinach is cooked and all other veggies are tender. Add chicken for the last few minutes of cook time to heat through. Stir soup well before serving.
130
Middle Eastern Lamburgers (with Garlic Carrots)

Ingredients
1 pound leanest ground lamb 1/3 cup tomato sauce 2 tablespoons ground flaxseed 2 tablespoons dried currants, optional 1 clove garlic, minced teaspoon coriander teaspoon cumin teaspoon salt 1/8 teaspoon cayenne teaspoon black pepper
Instructions
Preheat grill to medium low. In a large bowl, combine the lamb, sauce, flaxseed, currants, if using, garlic, coriander, cumin, salt, cayenne, and black pepper and mix gently with hands. Form into 4 equal patties and grill for 45 minutes per side or until desired doneness. Serve over a bed of greens and chopped tomatoes and red onion, if desired. To make garlic carrots: Microwave 1 pound of baby carrots in a sealed glass container with cup of water for 3-4 minutes or until tender crisp. Drain and toss with 1 teaspoon olive oil, 2 teaspoons garlic granules, teaspoon smoked paprika and teaspoon salt to serve.
131
Not Your Grandmas Succotash

Ingredients
2 teaspoons olive oil plus 1 tablespoon, divided 3 shallots, diced 2 cloves garlic, minced 1 pound leanest ground beef 1 teaspoon salt, divided teaspoon cracked black pepper 1 red bell pepper, diced fine 3/4 cup finely grated carrots 2 cups cooked lima beans (frozen, thawed are best) 1 14.5-ounce can diced tomatoes, undrained 1 cup frozen corn, thawed 2 packed cups baby spinach cup parsley, chopped 3/4 teaspoon lemon zest 1 or 2 squeezes fresh lime juice, optional
Instructions
Heat 2 teaspoons of the oil in large skillet over medium high heat. Add shallots and garlic and cook for 2 minutes. Add the ground beef, teaspoon of the salt, and pepper and cook, stirring occasionally, until meat is cooked through no pink remaining, about 6-7 minutes. Drain and set aside. While beef is cooking, heat the remaining tablespoon of olive oil in soup pot over medium heat. Add pepper and saut for 5 minutes. Add carrots and saut for 23 minutes. Add the lima beans, cooked beef, tomatoes, corn, and remaining teaspoon of salt, and stir to mix. Cooke for 57 minutes until veggies are tender and everything is heated through, adding a little water or beef broth if the mixture gets too dry. Stir in the spinach and cook just until wilted, about a minute. Stir in the parsley, zest and lime juice, if using, to serve.
132
Pinto Patties
Ingredients
1 tablespoon olive oil 1 small sweet onion, diced 1/2 cup grated carrots 2 cloves garlic, minced 2 15-ounce cans pinto beans, drained and rinsed 1 tablespoon tomato paste 2 tablespoons tomato sauce or high-quality, low-sugar ketchup 11/2 tablespoons apple cider vinegar 1 tablespoon Worcestershire sauce (no high-fructose corn syrup) 1 teaspoon blackstrap molasses 1 teaspoon prepared horseradish 1 teaspoon Dijon mustard 1 teaspoon soy sauce 1/2 teaspoon cracked black pepper 1/4 teaspoon cayenne or chipotle pepper 1/2 teaspoon salt 1 1/2 cups whole rolled oats
Instructions
Heat the oil over medium in a skillet. Add onion and carrots and saut for 5-6 minutes until veggies have softened. Add the garlic and cook for 2 minutes, stirring frequently. In a large bowl combine the beans, tomato paste, sauce, vinegar, Worcestershire sauce, molasses, horseradish, mustard, soy sauce, peppers, and salt. Using a potato masher or large fork, smash the mixture, breaking the bean skins until very well combined into a lumpy paste (or use a beater). Fold in the sauted vegetables and oats until well incorporated. Form the mixture into six even patties. Heat a large frying pan or griddle over medium-low heat and liberally spray with olive oil. Cook the patties for 810 minutes per side until they develop a lightly browned crust on each side.
133
Piquant Latin Picadillo

Ingredients
2 teaspoons olive oil 1 yellow onion, diced 1 small bell pepper, diced (any color) 3 large cloves, minced 1 pound leanest ground beef or ground turkey 1 14.5 ounce can fire-roasted diced tomatoes, undrained 1/2 cup pimiento-stuffed olives, roughly chopped 1/4 cup raisins 3 tablespoons capers teaspoon each salt and cracked black pepper teaspoon cinnamon teaspoon ground cloves 1 fresh bay leaf 4 dashes hot sauce or to taste
Instructions
Heat the oil in a Dutch oven over medium high. Add the onion and pepper and saut for 3 minutes. Add the garlic and beef and saut for 5 minutes or until almost cooked through (most of the pink is browned). Add the tomatoes, olives, raisins, capers, salt, pepper, cinnamon, cloves, and bay leaf, stir gently to combine, and bring to a simmer. Reduce heat, cover and cook for about 20 minutes or until all veggies are tender and meat is cooked through stir in a little broth or water if liquid level drops too low. Stir in hot sauce just before serving.
134
Quickest Chicken Soup

Ingredients
4 cups no-sodium chicken broth 2 cups cooked chicken, shredded or diced 1 14.5-ounce can white beans or chickpeas, drained and rinsed 2 cups mixed cooked or frozen veggies (e.g., sliced carrots, broccoli florets, peas, zucchini, cauliflower, pearl onions, edamame, etc.) 2-3 tablespoons mellow white miso, to taste
Instructions
Pour the chicken broth into a large soup pot over high heat and bring to a boil. Stir in chicken, beans, and veggies, and reduce heat to simmer for about 5 minutes or until all ingredients are heated through. Remove a small amount of hot broth and combine with the miso in a small bowl. Whisk to dissolve the miso and add the mixture back to the soup, stirring to mix. Adjust seasonings, if necessary. Note, this recipe will have enough for leftovers.
135
Rubbed Sirloin with Red Wine Glaze

Ingredients
4 5-6-ounce sirloin steaks or 2 12-ounce sirloin steaks, sliced in half, trimmed of all visible fat and pounded to less than 1-inch of thickness, if necessary ounce dried wild or shitake mushrooms 2 teaspoons red or black peppercorns 1 teaspoons sea salt teaspoon xylitol 1 teaspoon sesame oil 1 teaspoon olive oil 1 cup dry red wine 1 bunch green onions, separated: whites thinly sliced and greens finely chopped
Instructions
Grind mushrooms to powder in a spice grinder or designated coffee grinder, remove and set aside. Add peppercorns, salt and xylitol and grind to a powder. Combine the 2 powders and mix well. Set aside. Lay the steaks out on a platter and brush them all over with sesame oil Evenly sprinkle tablespoon of the powder over 1 side of the steaks and rub lightly to evenly coat. Flip the steaks and repeat. Store the remaining powder in a tightly sealed jar for another use. Heat a heavy grilling skillet with raised ridges over medium high heat for 3-4 minutes until very hot. Arrange the steaks in the skillet and cook for 3 to 4 minutes on each side, or until they are just springy to the touch for rare. Transfer the steaks to a platter and tent loosely with foil. Drain any fats from skillet. Reduce heat to medium for 1 minute, add sesame oil and scallion whites, and saut for a few minutes, stirring constantly, until softened. Deglaze the skillet with the wine, scraping up any remaining bits. Bring the wine to a boil and simmer until it is reduced to a glaze. Remove from heat, stir in the green scallions, salt and pepper to taste, if desired. Lightly sauce 4 plates, top with steaks and drizzle any remaining sauce over the tops. 4 plates, cover with the steaks and pour the remaining sauce over the tops to serve.
136
Savory Steak and Mushrooms

Ingredients
1-1-pound sirloin steak (1-inch thickness) teaspoon salt + 1 pinch teaspoon pepper 1 tablespoon olive oil 2 teaspoons butter 2 shallots, chopped 8 ounces sliced mushrooms (white, button, cremini, shitake all work well) 1 tablespoon minced fresh thyme (or teaspoon dried) 6 cups baby arugula, spinach, or other chopped tender lettuce Dressing 2 tablespoons olive oil 1 tablespoon red wine vinegar 1 teaspoon Dijon mustard 1 teaspoon lemon zest, optional Pinches salt and fresh ground pepper, to taste
Instructions
Preheat broiler and lightly oil broiler pan. Set aside. Pat steak dry, and season lightly with salt and pepper on both sides. Broil steak 3-4 inches from heating element for 4-5 minutes and turn. Broil for 4-5 minutes more for medium rare. Remove from heat and tent with foil while preparing the mushrooms. Heat oil and butter in large saut pan over medium heat. Add shallots, mushrooms and a pinch of salt, and saut 3-5 minutes until mushrooms are just tender. Stir in thyme and saut 1 more minute or until mushrooms reach desired tenderness. Remove from heat. While mushrooms are sauting, in a small bowl, whisk together oil, red wine vinegar, mustard, lemon zest, if using, and salt and pepper, to taste.
137
Slice the steak into thick strips. On a serving platter or individual plates, make a layer of lettuce, add the warm mushroom and shallot mixture, dress lightly, and top with steak strips.
138
Sea Scallops and Greens

Yield: about 4 servings Gluten-Free Dairy-Free Phases 2, 3 and 4
Ingredients
1 pound fresh sea scallops 1/3 cup sherry 1 tablespoon olive oil small yellow onion, diced 1 pound collards, stemmed and sliced into thin ribbons cup vegetable broth or water 2 tablespoons mirin 1 tablespoon Worcestershire sauce (no high-fructose corn syrup)) 2 teaspoons coconut oil Salt and fresh ground pepper, to taste fresh lemon, optional
Instructions
Rinse the scallops well, drain and combine with the sherry in a glass storage container. Marinate in the fridge for 30 minutes to overnight. Heat the olive oil in a large saut pan or Dutch oven over medium. Add the onion and saut for 2 minutes. Add the collards, broth, mirin, and Worcestershire, stirring to mix. Cover and simmer for 810 minutes until collards reach desired tenderness. Remove the cover and push collards to the outer edge of the pan, leaving an empty space in the middle of the pan. Add the coconut oil to the middle of the pan, drain the scallops, and pour into the melted coconut oil in the center. Lightly sprinkle with salt and pepper. Saut the scallops for 1-2 minutes or until just cooked through, turning occasionally. Do not overcook. Squeeze lemon, if using, over all to serve.
139
Seafood Stuffed Avocadoes

Ingredients
2 tablespoons plain Greek yogurt 2 tablespoon high-quality mayonnaise 1 tablespoon fresh-squeezed lemon juice plus extra Pinch salt 1 tablespoon chopped fresh dill, tarragon, or cilantro, or to taste (or 1 teaspoon dried dill or tarragon) 2 green onions, thinly sliced 12 ounces cooked lump or blue crabmeat or cooked lobster meat 2 large ripe Haas avocados, carefully peeled, pitted, and halved
Instructions
In a large bowl, combine the yogurt, mayonnaise, 1 tablespoon lemon juice, salt, and herbs and whisk until well mixed. Fold in the green onions and crab or lobster. Sprinkle extra lemon juice evenly over the avocado halves to slow the browning of the avocado flesh. Divide the salad and pile onto the 4 avocado halves.
140
Simple Grilled Chicken with Shiitake Green Beans

Ingredients
4 boneless chicken breasts Sprinkles salt and freshly ground pepper, to taste 1lb fresh green beans, ends removed and cut into 1-inch pieces 2 tablespoons sesame oil 2 shallots, chopped fine 2 cups fresh shitake mushrooms, sliced cup rice wine or sake
Instructions
Bring a large pot of water to a boil, add beans and cook for 7-12 minutes until beans are tendercrisp. Remove from heat, drain well, and set aside. Preheat grill to high. While the beans are cooking and grill is preheating, heat the oil in large skillet or saut pan over medium. Add shallots and saut 2 minutes. Add mushrooms and toss to coat, cooking until tender, about 4 minutes. Add rice wine or sake and cook an additional 2 minutes until most of it is evaporated. Add the pan contents to the prepared green beans and toss gently to coat. Set aside. Sprinkle chicken breasts lightly with salt and pepper. Place the chicken on the hottest part of the grill and leave undisturbed for 4-5 minutes until becoming opaque. Flip and cook for another 4-5 minutes until just cooked through. Allow to rest for a couple of minutes before serving. Pile equal amounts of the green beans over the chicken breasts to serve.
141
Slow Cooker Pot Roast

Yield: about 6 servings Dairy-Free Gluten-Free Phases 2, 3, and 4
Ingredients
1 large sweet onion, coarsely chopped 1 16-ounce bag of mini-baby carrots 4 parsnips, peeled, cored and sliced thin 3 stalks celery, sliced 1 14.5-ounce can diced tomatoes in sauce, undrained 2 tablespoons tomato paste 3 tablespoons red wine vinegar 4 garlic cloves, crushed and chopped 1 tablespoon Dijon mustard 1 teaspoon xylitol each teaspoon salt and cracked black pepper teaspoon dried rosemary, crumbled teaspoon cumin teaspoon turmeric 1/8 teaspoon cayenne Pinch allspice 2-2 pound boneless chuck roast
Instructions
Combine the onions, carrots, parsnips, and celery in a slow cooker and set aside. In a medium bowl, combine the tomatoes, paste, vinegar, garlic, mustard, xylitol, salt, pepper, rosemary, cumin, turmeric, cayenne, and allspice and mix well. Place the roast on the vegetables and pour the tomato mix evenly over the roast. Cook on low for 6 to 8 hours or until the meat is cooked through and very tender.
142
Stuffed Buffalo Tenderloin

Yield: 6 servings Gluten-Free Phases 2, 3, and 4
Ingredients
2 tablespoons butter 3 Portabella mushroom caps, sliced cup sliced green onions 2 cloves garlic, minced cup red wine Salt and fresh ground pepper, to taste 1 -pound buffalo tenderloin, trimmed of fat and silver skin 3 slices nitrate-free turkey bacon
Instructions
Preheat oven to 350 F. Melt butter in a large skillet over medium heat. Add the mushrooms and green onions and cook for a few minutes until the mushrooms release their liquids, turning occasionally. Add the garlic and cook for 30 seconds. Add the wine and simmer until all liquid evaporates. Remove from heat and set aside. Butterfly the tenderloin and gently stuff with mushroom mixture. Secure with soaked toothpicks, and place in a roasting pan, cut side down. Sprinkle evenly with salt and pepper to taste and cover with raw bacon slices. Roast for 30-45 minutes or to desired degree of doneness. Buffalo is best cooked rare to mediumrare it looks redder than rare beef.
143
Tangy Lemon Tilapia

Ingredients
1 tablespoon coconut oil (or other neutral-flavored, medium-high heat oil) 1 pounds boneless, skinless tilapia filets Salt and cracked black pepper, to taste 2 tablespoons olive oil 2 cloves garlic, crushed and sliced 1 large lemon, peel and pith cut away, and roughly chopped (seeds removed, if possible) 1 pound campari tomatoes, halved (or 2 pints, whole cherry tomatoes to save chopping time) cup whole pitted Kalamata or green olives, drained 2 tablespoons capers 4 lemon wedges 1/4 cup chopped parsley
Instructions
Heat the coconut oil in a large skillet over medium high. Lightly season the tilapia filets with salt and pepper. Add the filets in a single layer to the skillet and cook for 34 minutes or until nearly cooked through. Gently flip the fish once and to brown the other sides for 12 minutes or until just cooked though. While the fish is cooking, heat the olive oil in a large saut pan over medium. Add the garlic, lemon, and tomatoes, and saut for 4 minutes. Add the olives and capers and saut for 2 minutes more or until everything is soft and heated through. Spoon the lemon tomatoes onto a platter and lay the fillets on top. Serve with garnishes of lemon wedges and parsley.
144
Tomato Salmon Patties

Ingredients
2 eggs 2 7.5-ounce cans salmon, bones and skin removed 3 tablespoons ground flaxseed 2 teaspoons mellow white miso paste cup chopped green onion, divided Olive oil spray 1 can diced tomatoes, undrained 2 tablespoons white wine cup chopped fresh cilantro 4 lemon wedges, optional
Instructions
In a medium bowl, lightly beat the eggs. Add the salmon, ground flaxseed, miso, and cup of the green onion. Mix well to thoroughly combine and form into 4 patties patties will be a little wet. Spray a large skillet or saut pan lightly with olive oil and place over medium heat. Arrange the salmon patties in the pan. Add the wine to the open can of tomatoes and stir gently with a fork to incorporate. Pour the tomatoes over the salmon patties, cover, and cook for 2030 minutes or until patties are cooked through (an instant-read meat thermometer should read 160F) reduce heat if tomatoes sputter. Stir the remaining cup of green onions and cilantro into tomatoes and garnish each patty with a lemon wedge, if using.
145
Veggie-Full Chili
Ingredients
1 tablespoon olive oil 1 yellow onion, diced fine 3 garlic cloves, minced 1 pounds ground turkey , leanest ground beef or a combination 1 teaspoon dried oregano 2 tablespoons chili powder, or more to taste 1 teaspoon ground cumin teaspoon cinnamon 1/2 teaspoon cayenne pepper, or more to taste 1 teaspoon salt 2 cups low-sodium chicken broth 1 cup dark beer 3 tablespoons tomato paste 1 15-ounce can kidney beans, drained and rinsed 1 15-ounce can black beans, drained and rinsed 1 16-ounce can fire-roasted diced tomatoes, undrained 1 cup diced red or orange bell pepper 1 small zucchini or yellow summer squash, sliced into half rounds 1 cup kale, stemmed and chopped or torn into bite-sized pieces 1 carrot, grated 1/2 cup chopped fresh cilantro 1-2 tablespoons fresh lime juice, optional
Instructions
Heat oil in a Dutch oven or 4-quart saut pan over medium heat. Add onion, ground meat, and garlic and cook until no pink remains in the turkey, about 7 minutes. Drain off any excess fat. Add oregano, chili powder, cumin, cinnamon, cayenne, and salt and stir well to incorporate. Add the broth, beer, and tomato paste and stir well to incorporate. Add beans, tomatoes, pepper, zucchini, kale, and carrot, bring to a simmer, reduce heat to low, cover and cook for about 25 minutes or until vegetables are tender, stirring occasionally.
146
Stir in chopped cilantro and lime juice, if using, just before serving.
Snack Recipes
147
Veggie Chickpea Stew

Ingredients
2 tablespoons olive oil 1 large onion, chopped 2 cloves garlic, minced 1 celery rib, sliced 2 carrots, peeled and sliced on the bias (1/2-inch thick) 1 medium rutabaga, peeled and diced (or yellow turnip) green cabbage, cut in half lengthwise and sliced into thin ribbons 6 cups chicken broth plus more broth or water, if necessary 2 tablespoons low-sodium wheat-free tamari 1 tablespoon apple cider vinegar teaspoon each salt and cracked black pepper teaspoon tarragon 1 15-ounce can chickpeas, drained and rinsed 1-2 cups diced, cooked chicken or beef
Instructions
Heat the oil in a soup pot over medium. Add onion and cook 5 minutes or until softened. Add garlic, celery, carrots, and rutabaga and cook for 2 minutes, stirring frequently. Add the cabbage and stir to mix. Add the broth, tamari, vinegar, salt, pepper, tarragon, and chickpeas and stir to combine. Bring to a boil. Reduce the heat, cover and simmer for about 30 minutes or until the vegetables are tender. Check stew occasionally for liquid level, adding more broth or water if needed to cover. Add meat for last few minutes of cook time to heat through.
148
Whitefish with Orange Basil Butter and Macadamias

Yield: 4 servings Gluten-Free Phases 2, 3, and 4
Ingredients
4 4-6-ounce thin, fresh white fish filets, such as flounder or tilapia Salt and fresh ground pepper, to taste 2 tablespoons butter 3 tablespoons fresh-squeezed orange juice 1 teaspoon orange zest cup crushed macadamia nuts cup fresh basil leaves, sliced into thin strips
Instructions
Sprinkle salt and pepper lightly over fish fillets, to taste. Melt the butter in a large skillet over medium. Once melted, whisk in orange juice, lay fillets in pan in one layer and cook fish for 23 minutes per side or until just cooked through. Top with basil to serve.
149
150
Bananut Smoothie
Ingredients
8 ounces chilled unsweetened almond milk small frozen banana 1 scoop protein powder 1 tablespoon raw nut or seed butter 1 teaspoon soaked chia seeds 4 ice cubes teaspoon cinnamon
Instructions
151
Choco-Nutter Smoothie
Ingredients
8 ounces chilled unsweetened chocolate almond milk 1 tablespoon nut butter 1 scoop protein powder 1 heaping tablespoon raw cacao powder (or level tablespoon dark cocoa powder) 2 tablespoons soaked chia seeds 3 drops NuNaturals vanilla stevia
Instructions
152
Clove Stewed Apple

Ingredients
1 apple, cored and chopped 7 whole cloves 1/3 cup water
Instructions
In a small saucepan combine the apple, cloves and water, cover and bring to a simmer over medium high heat. Cook for 3-5 minutes until apple is tenderadding a little more water if it evaporates too quickly. Drain, discard cloves and serve immediately.
153
Cocoa Nuts
Ingredients
1 egg white 2 tablespoons high-quality dark cocoa powder 3 tablespoons xylitol teaspoon NuNaturals vanilla stevia Heaping teaspoon cinnamon teaspoon salt Heaping 1/8 teaspoon ground cloves 1 cup raw almonds 1 cup raw cashews 1 cup raw unsalted hazelnuts
Instructions
Preheat oven to 325F. Line a large cookie sheet with parchment paper. In a large bowl, whisk the egg white for at least 30 seconds until light and foamy. Add the cocoa, xylitol, vanilla, cinnamon, salt, and cloves, and whisk together until smooth. Stir in nuts until all are well coated. Spoon nuts onto prepared cookie sheet and spread out into a single layer. Bake for 7 minutes and stir nuts. Bake for 7 minutes more (be careful not to overcook or they will scorch). Allow nuts to cool completely and break them up, if necessary. They will harden as they cool. Store in a glass container in the refrigerator.
154
Creamy Cocoa Pudding

Ingredients
1 cup fresh ricotta cheese (use low fat to reduce calories) 1 1/2 tablespoons high-quality dark cocoa powder 2 teaspoons brown rice syrup, optional teaspoon NuNaturals vanilla stevia
Instructions
In a medium bowl, combine ricotta, cocoa powder, brown rice syrup, if using, and vanilla stevia and stir until well incorporated. Top with fresh berries or a sprinkling of crushed walnuts or sliced almonds, if desired.
155
Creamy Salmon Dip

Yield: about 8 servings Gluten-Free Phases 3 and 4
Ingredients
8 ounces Neufchatel cheese Juice and zest from large lemon 4 shots hot pepper sauce, or to taste 1/3 cup chopped green onions 2 tablespoons chopped fresh parsley, to taste 1 7.5-ounce can salmon, drained, skin and bone removed 1/3 cup chopped Kalamata or nicoise olives 1 tablespoon capers, rinsed
Instructions
Combine the Neufchatel, zest, lemon juice, pepper sauce, green onions, parsley, and salmon in a food processor and process until well mixed, scraping down the sides as necessary. Using a heavy spoon, fold in the olives and capers until well mixed. Serve immediately or chill in the fridge.
156
Lemony Ginger Bites

Yield: 15 bites Dairy-Free Phases 3 and 4
Ingredients
6-7 large pitted Medjool dates cup dried apples cup raw cashews cup raw whole rolled oats 2 tablespoons oat bran 1/2 teaspoon ground ginger 2 tablespoons fresh-squeezed lemon juice 1 teaspoon lemon zest
Instructions
Combine all ingredients in a food processor and pulse a few times to break down the dates and apples. Process steadily for 12 minutes until the mixture holds together in one large clump, stopping occasionally to scrape down the side. Roll the mixture into 1-inch balls and store in the refrigerator.
157
Nutty Chickpea Snack

Ingredients
1 teaspoon curry powder 3/4 teaspoon chili powder 1/2 teaspoon cumin 1/2 teaspoon garlic powder 1/4 teaspoon cayenne pepper 1/4 teaspoon ground ginger 1/4 teaspoon cinnamon teaspoon salt 1 15-ounce can chickpeas, well drained, rinsed, and patted dry 1 tablespoon coconut oil, warmed to liquid
Instructions
Preheat oven to 450F. In a medium bowl, combine all the spices and toss with a fork to mix. Add the chickpeas, drizzle the oil over all and toss gently to evenly coat the beans. Spread chickpeas out on a shallow roasting pan or edged baking sheet. Roast for 3540 minutes, turning twice, until just-browned and slightly shrunken watch carefully at end of cook time to prevent scorching. Cool them in the pan for 15 minutes and store remainders in the fridge.
158
Nutty Butter Pudding

Yield: about 2 cups (4-6 servings) Gluten-Free Dairy-Free Phases 2, 3, and 4
Ingredients
cup unsweetened vanilla almond milk 1 tablespoons xylitol or erythritol 1 12.3-ounce package firm or extra firm silken tofu 1/3 cup natural, nut or seed butter of your choice teaspoon NuNaturals vanilla stevia
Instructions
In a small saucepan over medium heat combine the almond milk and sweetener, stirring or whisking several times until crystals dissolve 2-3 minutes. Do not let the mixture steam or boil. Set aside to cool. Process the tofu in a food processor until smooth. Add prepared almond milk, nut butter, and vanilla stevia, and process until well incorporated and smooth, scraping down the sides as necessary. Eat immediately or chill in the fridge.
159
Nutty Butter Smoothie

Ingredients
8 ounces chilled unsweetened vanilla almond milk 1 tablespoon nut or seed butter (or use a small handful of raw nuts, but you need a powerful blender) 1 scoop protein powder Handful raw baby spinach or raw shredded collards or 1 teaspoon unsweetened greens powder 4-5 ice cubes 2 tablespoons soaked chia seeds teaspoon cinnamon or nutmeg 2-3 drops NuNaturals vanilla stevia
Instructions
160
Pumped-Up Mexican Bean Dip

Yield: about 10 servings (3 cups) Gluten-Free Dairy-Free Phases 2, 3, and 4
Ingredients
1 cup firm silken tofu, well drained 1 14.5 ounce can black beans, drained and rinsed cup sundried tomato strips in oil, drained 3/4 cup high-quality prepared salsa cup cilantro 3 cloves garlic, minced 2/3 teaspoon cumin teaspoon dried oregano teaspoon salt and cracked black pepper, or to taste 1/8 teaspoon cayenne or chipotle pepper, optional Juice of lime
Instructions
Combine the tofu and beans and in a food processor and process until smooth, scraping down the sides, as necessary. Add the tomatoes and pulse until chopped. Add the remaining ingredients through lime juice and blend until smooth, scraping down the sides as necessary.
161
Pumpkin Dip
Yield: 8-10 servings (batch and freeze or half the recipe to make less) Dairy-Free Gluten-Free Phases 2, 3, and 4
Ingredients
1 15-ounce can great northern beans, drained and rinsed 1 15-ounce can pumpkin puree 3 tablespoons tahini 3 tablespoons fresh-squeezed lemon juice 1/2 teaspoons cumin teaspoon coriander 1 teaspoon salt 1/2 teaspoon cayenne pepper, or to taste
Instructions
Add the beans to a food processor and process until almost smooth, scraping down the sides periodically. Add the pumpkin, tahini, lemon juice, cumin, coriander, salt, and cayenne and process until smooth, scraping down the sides as necessary. Adjust seasonings as necessary. Flavors will combine and deepen over time.
162
Pungent Tahini Miso Crudits

Ingredients
1/4 cup tahini 1/4 cup mellow white miso 2 cloves garlic, minced 1 tablespoon fresh-grated horseradish (or use jarred, prepared) 1 tablespoon nutritional yeast 1 teaspoon spirulina powder (or young wheatgrass or barley-grass powder) 1/4 teaspoon cayenne pepper Assorted crisp vegetable crudits (such as celery sticks, baby carrots, cucumber slices, broccoli or cauliflower florets, bell pepper strips, etc.)
Instructions
Combine all ingredients except the assorted vegetables in a food processor and process until smooth, scraping down sides as necessary. Spread thinly over crudits to serve. Refrigerate leftover spread in a glass storage containerthe flavors will combine and strengthen over time.
163
Quick Baked Apple with Cinnamon Almonds

Ingredients
1 green apple, peeled, halved and cored 1 teaspoon cinnamon 1 teaspoon xylitol 1 tablespoon toasted slivered almonds
Instructions
Place the apple halves cut side up in a microwave-safe dish. Sprinkle evenly with the cinnamon and xylitol. Microwave for 3-5 minutes until soft and let rest for a few minutes. Top with almonds to serve.
164
Sauted Apple
Ingredients
2 teaspoons coconut oil 1 apple, any kind, cored and chopped, unpeeled
Instructions
Heat the oil in a medium skillet over medium heat. Add the apple and cook for 4-6 minutes until lightly browned, stirring frequently. Serve immediately.
165
Vanilla Pears
Ingredients
1 ripe pear, unpeeled, cored and chopped 1/3 cup cider, pear nectar or water (for lowest sugar content) 3 drops NuNaturals vanilla stevia vanilla bean, split (or 2 teaspoons vanilla extract)
Instructions
Combine the pear, cider, and vanilla stevia in a small saucepan and scrape the seeds out of the vanilla bean over all (or add extract). Cover and bring to a low simmer over medium heat. Reduce heat and cook for a few minutes until pears reach desired tenderness. Remove from heat, drain, and serve warm.
166

Meal Guide

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Meal Guide

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Unleash Your Thin

Mix and Match Meals......................................................................................................................................48

WEEK 1 SHOPPING LIST

Fruit and Vegetables

Special Supplements for Food

WEEK 2 SHOPPING LIST

Fruit and Vegetables

3 heads 1 jar 5 cup cup 10 ounce package 1 bunch

WEEK 3 SHOPPING LIST

Fruit and Vegetables

2 cups 1 head 1 head 3 packages 1 head 2 1 2 1 bunch 3 1 bunch

Herbs and Spices

chipotle chili pepper or cayenne celery salt

WEEK 4 SHOPPING LIST

Fruit and Vegetables

Herbs and Spices

Special Supplements for Food

WEEK 5 SHOPPING LIST

Grains and Dairy Included Shopping List

Herbs and Spices

Other Pantry Items

GRAIN-FREE SHOPPING LIST

Fruit and Vegetables

DAIRY-FREE SHOPPING LIST

Fruit and Vegetables

GRAIN AND DAIRY-FREE SHOPPING LIST

Fruit and Vegetables

WEEK 2 MEAL PLAN

Tomato Stewed Eggs (83)

Apple FlaxJack (54)

Greens and Leeks Omelet (65)

Nutty Chickpea Snack (158)

Small green apple and 2 slices organic deli turkey

Nuts: almonds, cashews, Brazils, macadamias, or hazelnuts

Nutty Chickpea Snack (158)

3 slices organic deli beef w/ pint cherry tomatoes

Chopped Macintosh apple and shelled edamame beans

Smoked Trout Salad in Lettuce Wraps (106)

Easy-Loaded Mexi-Peppers (92)

Chunk Light Salad Nicoise (89)

Dairy-Free Apple Cobb Salad (90)

Tarragon Chicken and White Bean Salad (108)

Zippy Tuna Stufes (109)

Nutty Butter Pudding (159)

Choco-Nutter Smoothie (152)

Nutty Butter Pudding (159)

Nuts: almonds, pistachios, Brazils, macadamias or walnuts

Middle Eastern Lamburgers (with Garlic Carrots) (131)

Blackjack Steak Salad (113)

Simple Grilled Chicken with Shiitake Green Beans (141)

Jonnys AllIn-One Baked Vegetable Chicken (122)

WEEK 3 MEAL PLAN

Chocolate Raspberry Smoothie (61)

Greens, Beans, and Miso Soup (66)

Mushroom Scramble (74)

Tropi-Coconut Smoothie (84)

Jonnys Green Eggs and Apple (69)

Tamari Beans, Greens, and Apple Saut (82)

Mediterranean Frittata (73)

Cocoa Nuts (154)

1 small can tuna w/ 2 t juicesweetened cranberry sauce in lettuce wraps

Sauted Apple and 2 slices organic deli turkey

Seeds: toasted sunnies and pepitas