Breakfast Snack Lunch Snack Dinner

Day
1
Orange Strawberry
Mango
Hummus (1 tbsp)
Carrots and Celery
Pear and Spinach
Salad
Pumpkin seeds Chicken Stir-fry
Day
2
Blueberry Raspberry
Mango
Banana Peanut
Butter Bites
Mango Avocado
Chicken Salad
Hard boiled eggs
Butternut Squash
Soup
Day
3
Peach Raspberry
Watermelon
Trail Mix Leftover Soup Fruit
Chicken and
Asparagus
Day
4
Blackberry Blueberry
Plum
Kale Chips
Strawberry and
Spinach Salad
Apple Cinnamon
Chips
Turkey Bacon and
Veggie Omelet
Day
5
Banana Raspberry
Orange
Hard boiled eggs Taco Salad
Hummus (1tbsp)
Bell Pepper
Artichoke and Rice
Day
6
Lime Pear Apple Pumpkin Seeds BLT lettuce wrap
Apples and Peanut
Butter
Avocado Topped
Hamburger
Day
7
Cantaloupe Pineapple
Banana Mango
Fruit Tuna with Avocado Trail Mix
Baked Salmon and
Sweet Potato
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Gluten Free | Dairy Free | Sugar Free | Paleo | Clean Eating
Day 1:
! orange
5 strawberries
! mango

Day 2:
! cup blueberries
! cup raspberries
! mango

Day 3:
1 peach
! cup raspberries
1 cup watermelon

Day 4:
! cup blackberries
! cup blueberries
1 plum

Day 5:
1 banana
! cup raspberries
! orange

Day 6:
1 lime
! pear
! apple

Day 7:
! cup cantaloupe
! cup pineapple
1 banana
! mango
Tips and Tricks
If you want to take your smoothie
to the next level, add a handful of
spinach to each smoothie.
If the smoothie seems too thick, add
a little water or coconut water to it.
(Usually ! cup or less.)
To keep fruit from going bad, you
can either buy it frozen, or put it in
a ziplock and save it in the freezer.
Dont forget to remove stems first!
Instead of buying large melons, or
cutting up pineapple, (this can be
difficult!) you can buy pre-cut fruit
in your grocery store.
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General Tips
You can eat an unlimited amount of
fruit and veggies.
Measure out the amount of peanut
butter and hummus before you start
eating! Its easy to eat several
hundred calories without realizing it
if you eat straight out of the
container.
Try to find raw unsalted nuts for
your trail mix, and unsalted
pumpkin seeds. Salt makes your
body retain fluids, so youll end up
holding more water weight than you
should.
If your food tastes bland, you can
buy Mrs. Dash seasoning sodium/
salt free and this will add a little
flavor.
Recipes
Apple Cinnamon Chips
1-2 apples (honey crisp)
-Slice apples thinly (horizontally)
-Place on baking sheet, sprinkle
cinnamon on apples
-Bake one hour at 200 F, flip and bake
until desired crispness.

Kale Chips
-Remove leaves from stems and tear into
bite size pieces
-Drizzle with olive oil (1 tbsp per bunch
of kale) and seasoned salt (1 tsp per
bunch of kale)
-Cook at 350 degrees for 10-15 minutes
or until crisp, but not burnt.


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Pear and Spinach Salad
-one sliced pear
-spinach (as much as you desire)
-raw nuts (I prefer walnuts)
-gluten free vinaigrette

Chicken Salad
-lettuce
-1-2 cups of chicken
-1 mango, peeled and diced
-1 avocado, diced
(To season chicken:)
-1/2 teaspoon chili powder
-1/2 teaspoon cumin
-salt and pepper to taste
Strawberry Spinach Salad
-five sliced strawberries
-spinach (as much as you desire)
-raw nuts (I prefer walnuts)
-gluten free vinaigrette

Taco Salad
-diced tomatoes
-diced avocado
-ground beef or sliced chicken
-salsa
-lettuce
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BLT Lettuce Wraps
-bacon or turkey bacon
-tomato slices
-butter lettuce
-chicken strips (optional)

Tuna with Avocado
-tuna
-seasoning of choice
-avocado
Blend tuna, seasoning, and
mash up avocado in place of
mayonnaise.
Eat plain, stuffed in bell pepper,
or between cucumber slices.
Tip: If you are taking lunch to work, save time by cooking meat the night before, or
designate a day of the week, (most choose Sunday) to prepare all meet for to go meals.
Chicken Stir Fry
-1 head of broccoli
-1 bell pepper
-1/4 onion
-1/2 cup walnuts
-1 clove garlic, crushed
-3-4 tbsp Tamari
and gluten free sauce

Cook chicken in pan on medium heat. Add cut
veggies, coconut oil, and sauces, stir and cover. Stir
every few minutes until veggies are bright in color,
and soften.

Avocado Topping for Burgers
-1 avocado
-juice of " a lemon
-dash of salt
-1/2 cup sundried tomatoes (optional)

Mash up into a guacamole like mixture and place on
top of burgers.
(Omit cheese and buns on burgers.)

Veggie Omelet
-1 cup veggies
-3 eggs
-dash of almond milk (optional)

Cook 1 cup of your favorite veggies in a pan
with vegetable oil. Once cooked, place to the
side. Mix three eggs (almond milk optional)
and cook on one side. Flip omelet and add
veggies.

Asparagus
-asparagus
-clove of garlic
-lemon juice
-salt and pepper

Prepare asparagus, melt coconut oil in
baking pan, then coat asparagus with oil,
before adding garlic powder, salt, pepper, and
lemon juice. Bake in oven at 350 degrees for
8-10 minutes.
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Heat oven to 400 degrees F. In a large bowl combine
squash, olive oil, 1 tsp cinnamon, ! tsp salt, and !
tsp cumin. Mix. Spread out on rimmed baking sheet.
Put apple slices, onion, and carrots in same bowl.
Place on second baking sheet, roast both sheets for
35-40 minutes until soft.
Heat coconut oil over medium heat in a large pot,
add roasted ingredients, chicken broth, and the rest
of the seasoning. Bring to a boil, reduce to low and
simmer, covered for 20 minutes. Throw ingredients
in a blender and blend until smooth. Serve warm.
Butternut Squash Soup
-1 large butternut squash, peeled and
cubed
-1 green apple, sliced
-1 small yellow onion, chopped
-2 carrots, chopped
-3 tbsp olive oil
-2 tsp cinnamon
-1 ! tsp salt
-1 tsp chili powder
-2 tbsp coconut oil
-3 cups chicken broth
Artichoke
-artichoke
-clove of garlic
-slice of lemon
-lemon juice
-olive oil
-pepper

Clean artichoke, slicing the stem, and one inch off
the point. Put in a large pot with a couple inches of
water, garlic, and lemon. Cover. Bring to boil, reduce
heat to simmer. Cook for 25-45 minutes until outer
leaves can be pulled off easily. In a small bowl, mix
lemon juice, olive oil, pepper, and cooked garlic clove
for dip.

Baked Salmon
-32 oz piece of salmon
-1 lemon, sliced thinly
-1 tbsp capers
-salt and pepper
-fresh thyme
-olive oil for drizzling

Top salmon with salt and pepper, lemon, and capers.
Cook at 400 degrees F for 25 minutes.
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Fruit
! 1 orange
! 3 lemons
! 1 lime
! Box of strawberries
! Box of blueberries
! Box of blackberries
! Three boxes of raspberries
(or buy frozen bag)
! 3 mangoes
! 1 peach
! 1 plum
! 3 bananas
! 2 pears
! 5 apples
! Cut watermelon
! Cut cantaloupe
! Cut pineapple
! Additional fruit of your
preference for snacks
Vegetables
! Baby carrots
! Celery
! 4 avocados
! Bag of lettuce
! Bag of spinach
! 1 bunch of kale
! 2 tomatoes
! 3 bell peppers
! Artichoke
! Asparagus
! Head of broccoli
! 2 onions (yellow)
! Garlic bulb
! Thyme
! Large butternut
squash
! Sweet Potato
Miscellaneous
! Hummus
! Gluten free vinaigrette
! Tamari
! Gluten free stir fry sauce
! Coconut Oil
! Olive oil
! Salsa
! Peanut Butter
! Nuts of choice
! Pumpkin seeds
! Chili Powder
! Cinnamon
! Cumin
! Rice
! Capers
! Sundried tomatoes
(optional)
Meat
! 3 chicken breasts
! 1 lb Ground beef
! Bacon/Turkey bacon
! Canned tuna
! 7 eggs
! Chicken Broth
! Salmon
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