Académique Documents
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DAY ONE
DAY TWO
DAY THREE
DAY FOUR
DAY FIVE
DAY SIX
DAY SEVEN
DAY EIGHT
DAY NINE
DAY TEN
DAY ELEVEN
DAY TWELVE
DAY THIRTEEN
DAY FOURTEEN
DAY ONE
Breakfast: Skin Smoothing Four Berry Smoothie
YIELD: 1 serving
Ingredients:
1/4 cup blueberries, frozen
1/4 cup blackberries, frozen
1/4 cup raspberries, frozen
1/4 cup strawberries, frozen
1 cup milk (dairy, coconut or almond)
2 Tablespoons protein powder
Directions:
1. Freeze fruit in small pieces.
2. Combine milk and powder in blender with fruit.
3. Start off on a low setting, until fruit is broken down.
4. Slowly increase speed. Blend 1 minute at top speed or until frothy.
5. Serve garnished with fruit.
Cumin to taste
Directions:
1. Place all in food processor in order; blend until smooth.
2. Season to taste.
3. Transfer to container. Chill.
4. Serve with fresh veggies like bell pepper strips, carrots and celery.
DAY TWO
Breakfast: Dimple Eliminating Summer Fruits Smoothie
YIELD: 1 serving
Ingredients:
1/4 cup peaches, frozen
1/4 cup pineapple, frozen
1/4 cup mango, frozen
1/4 cup strawberries, frozen
1 cup milk (dairy, coconut or almond)
2 Tablespoons protein powder
Directions:
1. Freeze fruit in small pieces.
2. Combine milk and powder in blender with fruit.
3. Start off on a low setting, until fruit is broken down.
4. Slowly increase speed. Blend 1 minute at top speed or until frothy.
5. Serve garnished with fruit.
DAY THREE
Breakfast: Smoother Thighs Strawberry Smoothie
YIELD: 1 serving
Ingredients:
1 cup strawberries, frozen
1 cup milk (dairy, coconut or almond)
2 Tablespoons protein powder
Directions:
1. Freeze fruit in small pieces.
2. Combine milk and powder in blender with fruit.
3. Start off on a low setting, until fruit is broken down.
4. Slowly increase speed. Blend 1 minute at top speed or until frothy.
5. Serve garnished with fruit.
DAY FOUR
Breakfast: Pretty Skin Pineapple Smoothie
YIELD: 1 serving
Ingredients:
1 cup pineapple, frozen
1 cup milk (dairy, coconut or almond)
2 Tablespoons protein powder
Directions:
1. Freeze fruit in small pieces.
2. Combine milk and powder in blender with fruit.
3. Start off on a low setting, until fruit is broken down.
4. Slowly increase speed. Blend 1 minute at top speed or until frothy.
5. Serve garnished with fruit.
Snack: Better-Body Black Bean Dip
YIELD: 8 servings
Ingredients:
1 (15 oz.) can black beans, drained and rinsed
1 (7 oz) jar roasted red peppers, drained
1 Tablespoon chopped cilantro
1 Tablespoon cumin
1 Tablespoon paprika
1 teaspoon lime juice
Garnishes: chopped tomato and fresh cilantro
Directions:
1. In food processor combine all ingredients.
2. Serve with bell pepper strips, celery sticks and baby carrots
Lunch: Italian Chicken Salad
YIELD: 4 servings
Ingredients:
2 large ripe tomatoes, diced
1 small red onion, thinly sliced
1 cucumber, sliced thin
1/2 sweet red bell pepper. diced
1/2 sweet green bell pepper, diced
1 clove garlic, chopped
1/2 cup fresh basil leaves, torn
1/4 cup fresh parsley, chopped
4 chicken breast filets, cooked and chopped or shredded
1/4 cup olive oil
DAY FIVE
Breakfast: Blueberry Glow Smoothie
YIELD: 1 serving
Ingredients:
1 cup blueberries, frozen
1 cup milk (dairy, coconut or almond)
2 Tablespoons protein powder
Directions:
1. Freeze fruit in small pieces.
2. Combine milk and powder in blender with fruit.
3. Start off on a low setting, until fruit is broken down.
4. Slowly increase speed. Blend 1 minute at top speed or until frothy.
5. Serve garnished with fruit.
Snack: Glowing Skin Guacamole
YIELD: 8 servings
Ingredients:
2 Tablespoons fresh lemon or lime juice
2 medium ripe avocados
1-2 cloves garlic, minced
1/2 teaspoon non-iodized sea salt
Optional: cumin, chili, black pepper, cayenne, 2-3 Tablespoons mayo, etc.
Directions:
1. Place juice in small bowl.
2. Add avocado and smash to desired texture.
3. Stir in remaining ingredients; chill.
4. Serve with raw veggies.
Lunch: Better Baked Veggies
YIELD: 6 servings
Ingredients:
1/2 cup olive oil
3 medium onions, peeled, halved and sliced
2-3 garlic cloves, peeled and minced
2 lbs medium potatoes, peeled and sliced into 1/4 rounds
2 lbs large zucchini, sliced into 1/3 rounds
2 large green or red bell peppers, trimmed, deseeded and cut into thin
rounds
1 1/2 cup coarsely chopped plum tomatoes, drained of their juices
1/2 cup fresh chopped parsley
1 teaspoon oregano
Directions:
1. Preheat oven to 350F.
2. Heat 2 Tablespoons olive oil in a large skillet.
3. Cook the onions and garlic for five minutes.
4. In a shallow baking pan, place all the sliced vegetables in one overlapping
layer, alternating between each.
5. Season with salt and pepper, and sprinkle with the sauted onions and garlic.
6. Pour the tomatoes evenly over the layered vegetables, season with parsley
and oregano, and add the remaining olive oil.
7. Add enough water to come half way up the vegetables.
8. Bake 1 hour, or until all the vegetables are tender.
Snack: Tone-Terrific Tomato Soup
YIELD: 10 servings
Ingredients:
1 (28 oz.) can diced tomatoes
1 (28 oz.) can crushed tomatoes
3-4 cups chicken broth
2 Tablespoons diced onion
1 teaspoon baking soda
1.5 Tablespoons sugar
2 Tablespoons butter
1 teaspoon dried basil
1/8 teaspoon black pepper
Directions:
1. Put all ingredients in large pot and bring to boil.
2. Reduce heat and simmer one hour.
3. Serve hot.
Dinner: Rocking Zucchini and Chicken Breast
YIELD: 4 servings
Ingredients:
1/2 cup boiling water
1/4 cup dry-pack sun-dried tomato halves
1 lb zucchini, thinly sliced
1 onion, thinly sliced
1 small yellow pepper, diced
2 cloves garlic, minced
1/4 cup chopped tomatoes
1 Tablespoon thinly sliced fresh basil
2 teaspoons balsamic vinegar
4 chicken breasts, pan-fried
Directions:
1. Place sun-dried tomatoes in a small bowl, add water, and let stand 10 minutes.
2. Drain and finely chop. Set aside.
3. Coat a large nonstick skillet with cooking spray. Add next 4 ingredients.
4. Cover and cook over medium heat 4-5 minutes, until the vegetables soften.
5. If necessary, add 1-2 teaspoon water to prevent vegetables from sticking.
6. Add tomatoes and chicken. Uncover and cook over medium-high heat, about 5
minutes, until chicken is cooked through.
7. Stir in basil and vinegar. Season to taste with salt and pepper.
8. Serve hot.
Snack: 1 Tablespoon Almonds
DAY SIX
Breakfast: Bump Blasting Banana Berry Smoothie
YIELD: 1 serving
Ingredients:
1/4 cup blueberries, frozen
1/4 cup peaches, frozen
1/2 cup banana, frozen
1 cup milk (dairy, coconut or almond)
2 Tablespoons protein powder
Directions:
1. Freeze fruit in small pieces.
2. Combine milk and powder in blender with fruit.
3. Start off on a low setting, until fruit is broken down.
4. Slowly increase speed. Blend 1 minute at top speed or until frothy.
5. Serve garnished with fruit.
Ingredients:
2 English cucumbers (2 lbs)
1 small red onion
1 1/2 Tablespoons non-iodized sea salt
1 Tablespoon, plus 1 teaspoon white wine vinegar
1 teaspoon sugar
2 teaspoons diced pimento
Directions:
1. Slice cucumber lengthwise, remove seeds and slice thinly.
2. Thinly slice onion.
3. In a colander, toss the cucumber and onion with salt and let sit 20 minutes.
4. Press liquid out of the vegetables and rinse well with cold water.
5. In a medium bowl, combine the vinegar and sugar and stir well.
6. Add the cucumber mixture; toss to coat. Stir in pimento. Serve chilled.
DAY SEVEN
Breakfast: Magnificent Mango Smoothie
YIELD: 1 serving
Ingredients:
1 cup mangos, frozen
1 cup milk (dairy, coconut or almond)
2 Tablespoons protein powder
Directions:
1. Freeze fruit in small pieces.
2. Combine milk and powder in blender with fruit.
3. Start off on a low setting, until fruit is broken down.
4. Slowly increase speed. Blend 1 minute at top speed or until frothy.
5. Serve garnished with fruit.
DAY EIGHT
Breakfast: Cellulite Melting Mango Pineapple Smoothie
YIELD: 1 serving
Ingredients:
1/2 cup mango, frozen
1/2 cup pineapple, frozen
1 cup milk (dairy, coconut or almond)
2 Tablespoons protein powder
Directions:
1. Freeze fruit in small pieces.
2. Combine milk and powder in blender with fruit.
3. Start off on a low setting, until fruit is broken down.
4. Slowly increase speed. Blend 1 minute at top speed or until frothy.
5. Serve garnished with fruit.
Snack: Black Bean Hummus
YIELD: 8 servings
Ingredients:
1 (15 oz.) can black beans, rinsed and drained
3/4 cup tahini
1/4 cup fresh lemon juice
1/4 cup fresh chopped cilantro, packed
4 green onions, sliced
1 Tablespoon olive oil
2 cloves garlic, minced
1 teaspoon cumin
1/2 teaspoon cayenne
Directions:
1. Combine all in food processor until smooth.
2. Serve with raw veggies.
Lunch: Naples Zucchini
YIELD: 6 servings
Ingredients:
6 zucchini
1 red onion, sliced thin
2 cloves garlic, chopped
1 Tablespoon olive oil
6 tomatoes, sliced
1/4 cup fresh parsley, chopped
1/2 cup freshly grated Parmesan cheese
1 teaspoon oregano
1/2 teaspoon non-iodized sea salt
1/2 teaspoon black pepper
1/2 teaspoon crushed red pepper
Directions:
1. Preheat oven 350F.
2. Cut zucchini in thin slices lengthwise.
3. In a skillet, saut onion and garlic for 2 minutes in oil.
4. Grease bake dish, then cover the bottom with zucchini slices.
5. Add a layer of tomatoes. Sprinkle half the remaining ingredients.
6. Add another layer and bake 40-45 minutes.
7. Serve immediately.
Snack: Spinach and Basil Salad
YIELD: 4 servings
Ingredients:
30 large fresh basil leaves
1/2 cup small spinach leaves
8 small tomatoes, thinly sliced
1 zucchini, thinly sliced
1 yellow squash, thinly sliced
4 oz. mozzarella, very thinly sliced
Balsamic vinegar
Black or green olives- optional
Directions:
1. Cut 6 leaves basil into thin slices.
2. Line platter with spinach.
3. Alternate remaining vegetables, slightly overlapping, in circles around plate.
4. Sprinkle lightly with vinegar, reserved basil and olives (if using).
5. Season to taste with salt and pepper.
6. Serve at room temperature.
Dinner: Portabella Broccoli Stir-Fry
YIELD: 4 servings
Ingredients:
SAUCE:
1/4 cup water
2 Tablespoons liquid aminos
1 Tablespoon hoisin sauce
2 teaspoons cornstarch
1 teaspoon honey
STIR-FRY:
6 oz. Portobello caps, cut in 3/4" pieces
1 medium onion, thinly wedged
1 small red bell pepper, cut into thin strips
1 clove garlic, minced
3 cups fresh broccoli florets (about 6 oz.)
Directions:
1. In a small bowl, combine all sauce ingredients, blend well and set aside.
2. Heat oil in a nonstick skillet over medium-high until hot.
3. Add mushrooms, onion, pepper and garlic; cook and stir 3 minutes.
4. Add broccoli and 1/4 cup water; cover and cook 3-5 minutes, until crisp tender.
5. Stir sauce well, then pour over vegetables.
6. Cook and stir 1-2 minutes, until sauce is bubbly and thickened.
Snack: 1 Tablespoon Almonds
DAY NINE
Breakfast: Toned Thigh Triple Fruit Smoothie
YIELD: 1 serving
Ingredients:
1/4 cup peaches, frozen
1/4 cup strawberries, frozen
1/2 cup mango, frozen
1 cup milk (dairy, coconut or almond)
2 Tablespoons protein powder
Directions:
1. Freeze fruit in small pieces.
2. Combine milk and powder in blender with fruit.
3. Start off on a low setting, until fruit is broken down.
4. Slowly increase speed. Blend 1 minute at top speed or until frothy.
5. Serve garnished with fruit.
Snack: Hot Vegetable Dip
YIELD: 8 servings
Ingredients:
1 red or yellow bell pepper, cut in half, seeds removed
2 medium tomatoes
1 small onion, cut in half
4 green poblano chiles
3 whole cloves garlic
1 Tablespoon olive oil
2 teaspoons lemon juice, fresh preferred
1 Tablespoon caraway seeds or cumin seeds
1 Tablespoon chopped brine cured black olives
Chopped parsley
Directions:
1. Grill vegetables until skins are charred.
2. Cover with damp paper towel and let stand 5 minutes.
3. Remove skin.
4. Mash vegetable pulp together and place the mixture in bowl.
5. Mix the remaining ingredients together separately.
6. Pour mixture over vegetables, tossing gently to coat.
7. Transfer to serving bowl. Serve with raw veggies.
Lunch: Marinated Beans and Mushrooms
YIELD: 6 servings, antipasto
Ingredients:
1 lb small mushrooms
1 Tablespoon olive oil
1/2 Tablespoon lemon juice
1/2 teaspoon non-iodized sea salt
1/2 teaspoon thyme
1 clove garlic, minced
Fresh black pepper
Handful of finely minced parsley
1 can white beans
Directions:
1. Clean mushrooms and discard stems.
2. Place caps in saucepan with no water.
3. Cover and cook on medium heat 10-15 minutes.
4. In the mean time, prepare marinade by combining remaining ingredients.
5. Drain mushrooms, reserving liquid for stock.
6. Place mushrooms in marinade.
7. Stir gently and let sit several hours, stirring occasionally.
8. Serve cold or at room temperature.
Snack: Spring Salad
YIELD: 10 servings
Ingredients:
1 Tablespoon fresh lemon juice
1 Tablespoon red wine vinegar
1 teaspoon Dijon mustard
1 teaspoon coarse non-iodized sea salt
1/2 teaspoon freshly ground black pepper
3/4 cup olive oil
3 lbs asparagus, trimmed
4 cup thinly sliced green onions
3 cup seeded Kirby or English hothouse cucumbers, 1/4 cubed
1 Tablespoon chopped fresh Italian parsley
1 Tablespoon chopped fresh chervil
1 Tablespoon chopped fresh chives
1 Tablespoon chopped fresh mint
2 teaspoons chopped fresh tarragon
Directions:
1. Whisk together first five ingredients in small bowl.
2. Gradually whisk in oil.
3. Cook asparagus in boiling salted water until crisp-tender, about 3 minutes.
4. Drain, reserving 3 cups cooking liquid.
5. Transfer asparagus to bowl of salted ice water to cool.
6. Place green onions in another large bowl.
7. Pour hot reserved liquid over onions and let stand until cool, 30 minutes.
8. Drain asparagus and green onions well.
9. Transfer onions to clean kitchen towel and squeeze dry.
10.
Combine green onions, cucumbers, and herbs in mixing bowl.
11.
Add dressing; toss to coat. Season with salt and pepper.
12.
Arrange asparagus on platter. Spoon cucumber mixture over and serve.
Dinner: Spanish Chicken
YIELD: 4 servings
Ingredients:
1/4 cup olive oil
1/4 cup red wine vinegar
2 teaspoons oregano
1 teaspoon non-iodized sea salt
1/2 teaspoon garlic powder
Dash of pepper
1/4 cup sliced pitted green olives
4 chicken breasts
1/2 cup dry white wine
Directions:
1. In a medium bowl, combine all ingredients.
2. Cover and refrigerate overnight.
3. Preheat oven to 350F. Place chicken in a large baking dish.
4. Bake uncovered at 350F, until chicken is tender, about 50 minutes.
Snack: 1 Tablespoon Almonds
DAY TEN
Breakfast: Fat Flushing Flax and Fruit Smoothie
YIELD: 1 serving
Ingredients:
1/2 cup blueberries, frozen
1/2 cup strawberries, frozen
1 cup milk (dairy, coconut or almond)
1 Tablespoons protein powder
1 Tablespoon ground flax seed
Directions:
1. Freeze fruit in small pieces.
2. Combine milk and powder in blender with fruit.
3. Start off on a low setting, until fruit is broken down.
4. Slowly increase speed. Blend 1 minute at top speed or until frothy.
5. Serve garnished with fruit.
Snack: Wrinkle Wilting Onion Dip
YIELD: 8 servings
Ingredients:
1 cup Greek yogurt
1/2 cup finely chopped onions
1/2 cup finely chopped scallions
1/3 cup finely chopped sweet red pepper
1/4 cup finely chopped fresh chives
1/4 cup finely chopped carrots
1 Tablespoon cider vinegar
1 teaspoon lemon juice
1 teaspoon chopped fresh parsley
1 clove garlic, minced
1/2 teaspoon garlic salt
1/2 teaspoon Tabasco sauce
1/4 teaspoon finely chopped jalapeno peppers
Directions:
1. In a medium bowl, combine all.
2. Stir well.
3. Serve with fresh veggies, like carrots and celery.
Lunch: Killer Lentil and Pepper Salad
YIELD: 4 servings
Ingredients:
DRESSING:
2 Tablespoons balsamic vinegar
1 Tablespoon olive oil
1/2 teaspoon non-iodized sea salt
1/8 teaspoon black pepper
1 clove garlic, minced
SALAD:
1 cup dried lentils, sorted and rinsed
2 red, yellow and/or green peppers, quartered lengthwise
1/4 cup sliced green onions
2 Tablespoons thinly sliced fresh basil
4 leaves leaf lettuce
Directions:
1. In a small bowl, combine all dressing ingredients; blend well. Refrigerate.
2. In a medium saucepan, combine lentils and 3 cups water. Bring to a boil.
3. Reduce heat, cover and simmer 15-20 minutes, until lentils are just tender.
4. Drain. Rinse with cool water; drain well.
5. Meanwhile, grill or broil peppers until crisp-tender and charred in spots.
6. Let stand until cool enough to handle; cut into bite-sized pieces.
7. In a large bowl, combine peppers, lentils, onions and basil.
8. Pour dressing over salad, tossing gently to coat.
9. To serve, line individual plates with lettuce and spoon salad on top.
Snack: Italian Vegetable Soup
YIELD: 10 servings
Ingredients:
6 cup beef stock (can substitute chicken stock if necessary)
3 carrots, cubed
1 onion, diced
8 oz. string beans
2 small zucchini, halved and sliced thin
2 stalks celery, diced
12 oz. cabbage, chopped in pieces
3-4 cloves garlic
2 (15 oz.) cans peeled and crushed tomatoes
fresh basil to taste
1 (15 oz.) can cannelloni beans
2 Tablespoons chopped fresh parsley
Parmesan cheese
1 Tablespoon olive oil
Directions:
1. In a large pot, saut vegetables except zucchini in olive oil for 10 minutes.
DAY ELEVEN
Breakfast: Smoother Skin Strawberry Banana Smoothie
YIELD: 1 serving
Ingredients:
1/2 cup strawberries, frozen
1/2 cup banana, frozen
1 cup milk (dairy, coconut or almond)
2 Tablespoons protein powder
Directions:
1. Freeze fruit in small pieces.
2. Combine milk and powder in blender with fruit.
3. Start off on a low setting, until fruit is broken down.
4. Slowly increase speed. Blend 1 minute at top speed or until frothy.
5. Serve garnished with fruit.
Snack: Carrot and Pepper Slaw
YIELD: 2 cups
Ingredients:
4 Tablespoons Greek yogurt
1 teaspoon Dijon mustard
1 teaspoon fresh lemon juice
1 cup coarsely grated carrot
1 red bell pepper, cut into 1 julienne strips
1 scallion, chopped fine
Directions:
1. In a bowl, whisk together the yogurt, mustard and lemon juice.
2. Add carrot, bell pepper and scallion.
3. Toss until slaw is combined well.
4. Season with salt and pepper to taste.
5. Serve chilled.
Lunch: Zucchini Pickles and Roast Chicken
YIELD: 6 servings
Ingredients:
4 zucchini
1 red onion
1 teaspoon non-iodized sea salt
2 red or yellow peppers
2 cup cider vinegar
2/3 cup sugar
1 lb brussel sprouts
Lemon wedges for garnish
Flat-leaf parsley leaves for garnish
Directions:
1. In a bowl, stir together the olive oil, wine, lemon juice, onion, garlic, bay leaves,
oregano, salt and pepper.
2. Add the chicken pieces and turn to coat evenly.
3. Cover and refrigerate for at least 1 hour or for up to overnight.
4. Preheat a cast iron grill pan over medium-high heat.
5. If using bamboo skewers, put 6 skewers in water to cover.
6. Remove chicken pieces from marinade and drain bamboo skewers, if using.
7. Thread the chicken pieces and brussel sprouts onto skewers.
8. Place the skewers on the grill rack 4 to 5 inches from the fire or in hot pan.
9. Grill, turning once, until the chicken is opaque throughout, 4 minutes per side.
10.
Season with salt and pepper.
11.
Transfer to a warmed platter and garnish with lemon wedges and parsley.
12.
Serve immediately.
Snack: 1 Tablespoon Almonds
DAY TWELVE
Breakfast: Perfect Tone Peach Smoothie
YIELD: 1 serving
Ingredients:
1 cup peaches, frozen
1 cup milk (dairy, coconut or almond)
2 Tablespoons protein powder
Directions:
1. Freeze fruit in small pieces.
2. Combine milk and powder in blender with fruit.
3. Start off on a low setting, until fruit is broken down.
4. Slowly increase speed. Blend 1 minute at top speed or until frothy.
5. Serve garnished with fruit.
Snack: Dimple Reducing Pepper and Black Bean Salad
YIELD: 6 cups
Ingredients:
1/4 cup olive oil
2 large onions, thinly sliced
1 large red bell pepper, thinly sliced
1 large green bell pepper, thinly sliced
1 large yellow bell pepper, thinly sliced
1 fresh rosemary sprig or 2 Tablespoons chopped fresh basil
1 Tablespoon balsamic vinegar or red wine vinegar
2 cups cooked black beans
Non-Iodized Sea Salt and pepper to taste
Optional: 2 plum tomatoes, chopped
Optional: 2 cloves garlic, minced
Directions:
1. Heat oil in large heavy skillet over medium-low heat.
2. Add onions, bell peppers and rosemary.
3. Saut until onions and bell pepper are very tender, about 40 minutes.
4. Mix in vinegar. Season to taste with salt and pepper.
5. Serve hot, warm or room temperature
Lunch: Spring Chicken
YIELD: 4 servings
Ingredients:
4 cups water
Non-Iodized Sea Salt to taste
8 fresh asparagus spears
1 carrot
4 boneless, skinless chicken breasts
Freshly ground black pepper to taste
1 Tablespoon butter
1 Tablespoon finely chopped shallots
1/2 cup dry white wine
1 Tablespoon tomato paste
1/4 cup chicken stock
1 Tablespoon heavy cream
Directions:
1. Bring water to boil with salt.
2. Trim asparagus and julienne carrot.
3. Drop vegetables into boiling water and cook 4 minutes, until crisp tender.
4. Drain well and set aside.
5. Season chicken with salt and pepper to taste.
6. Sprinkle lightly in flour, shaking off excess.
7. Heat 1 teaspoon of the butter in a skillet.
8. When hot, but not quite brown, add chicken.
9. Cook on each side until golden brown.
10.
Transfer chicken to a warm platter, arranging them neatly.
11.
To the skillet, add shallots. Stir and cook briefly.
12.
Add wine and cook until reduced by half.
13.
Add tomato paste, stir and add stock. Stir in cream.
14.
Heat the remaining butter in a skillet.
15.
Add asparagus and carrots, salt and pepper to taste.
16.
Cook until just heated through and coated with butter.
17.
Arrange equal portions of carrots and asparagus between chicken pieces.
18.
Spoon sauce over chicken and serve.
Snack: Sizzling Shrimp and Peppers
YIELD: 4 servings
Ingredients:
1 Tablespoon olive oil
4 garlic cloves, finely minced
1 teaspoon red pepper flakes
1 teaspoon sweet paprika
2 bell peppers
1 lb medium shrimp, peeled and deveined
1 Tablespoon fresh lemon juice
1 Tablespoon dry sherry
2 Tablespoons chopped fresh flat-leaf parsley
Directions:
1. Warm olive oil in a saut pan over medium heat.
2. Add the garlic, red pepper flakes and paprika and saut until fragrant.
3. Increase heat to high, add the shrimp, lemon juice and sherry; stir well.
4. Saut until the shrimp turn pink and are opaque throughout, about 3 minutes.
5. Season with salt and black pepper, sprinkle with the parsley.
Dinner: Orange Chicken and Steamed Sugar Snap Peas
YIELD: 4 servings
Ingredients:
4 chicken breasts
2 Tablespoons white wine
4 teaspoons brown sugar
4 teaspoons sliced green onions
2 teaspoons finely shredded orange peel
1/4 teaspoon crushed rosemary
1 lb. sugar snap peas, steamed
Directions:
1. Place chicken breasts on square sheets of foil; turn up edges.
2. Combine remaining ingredients; spoon over chicken.
3. Bring up sides of foil, folding twice to seal; seal ends.
4. Bake 350F for 45 minutes, until chicken is tender.
5. Remove from foil packet to serve.
Snack: 1 Tablespoon Almonds
DAY THIRTEEN
Breakfast: Booty-Beautiful Apple Melon Smoothie
YIELD: 1 serving
Ingredients:
1/2 cup apple, cut in pieces
1/4 cup honeydew, frozen
1/4 cup cantaloupe, frozen
1 cup milk (dairy, coconut or almond)
2 Tablespoons protein powder
Directions:
1. Freeze melon in small pieces. Dice apple.
2. Combine milk and powder in blender with fruit.
3. Start off on a low setting, until fruit is broken down.
4. Slowly increase speed. Blend 1 minute at top speed or until frothy.
5. Serve garnished with fruit.
Snack: Skin Rejuvenating Marinated Peppers
YIELD: 6 servings
Ingredients:
6 medium bell peppers
2 Tablespoons olive oil
1/2 teaspoon non-iodized sea salt
Black pepper to taste
1 teaspoon basil
1/2 teaspoon marjoram or oregano
2 cloves garlic, minced
1 Tablespoon red wine vinegar
Directions:
1. Stem and seed peppers. Slice into thin strips.
2. Heat olive oil in skillet over medium, add peppers and seasonings to taste.
3. Add garlic. Saut until peppers are tender.
4. Remove from heat; immediately stir in vinegar.
5. Let marinate at room temperature for at least one hour.
6. Store in refrigerator, tightly covered.
7. Serve at any temperature.
Lunch: Sweet Corn and Black Bean Salad
YIELD: 8 servings
Ingredients:
2 Tablespoons seasoned rice wine vinegar
Directions:
1. In a large pot, saut garlic in olive oil until lightly brown.
2. Add onion, carrots and celery for 2 minutes until tender.
3. Add lentils, thyme, rosemary and bay leaves.
4. Drizzle with a little more olive oil and cook 2 more minutes.
5. Season with salt and pepper.
6. Add the broth and tomatoes; bring to a boil.
7. Reduce heat and simmer one hour.
8. Add spinach and cook 10 more minutes or until leaves are wilted.
9. Remove bay leaves and rosemary from soup.
10.
Serve hot.
Dinner: Vegan Cabbage Rolls
YIELD: 6 servings
Ingredients:
6 outer leaves cabbage
2 cups texturized vegetable protein
2 cups tomato sauce, divided
1 cup water
1/8 cup nutritional yeast
3 Tablespoons amino acids
1 Tablespoon garlic
1 Tablespoon onion powder
1 Tablespoon paprika
Directions:
1. Steam cabbage leaves until soft.
2. While cabbage is steaming, preheat oven 425F and make filling mixture by
combining remaining ingredients in small skillet, reserving 1 cup tomato sauce.
3. Cook until mixture is thick.
4. Once cabbage is steamed and filling mixture is dry and thick, begin filling
cabbage rolls by dropping 1/3 cup in center of cabbage leaf and folding sides
inward.
5. Place cabbage rolls in bake dish, open ends down.
6. Pour reserved tomato sauce over and bake 20 minutes.
7. Serve hot.
DAY FOURTEEN
Breakfast: Perfect Body Papaya Mango Smoothie
YIELD: 1 serving
Ingredients:
1/2 cup papaya, frozen
1/2 cup mango, frozen
1 cup milk (dairy, coconut or almond)
2 Tablespoons protein powder
Directions:
1. Freeze fruit in small pieces.
2. Combine milk and powder in blender with fruit.
3. Start off on a low setting, until fruit is broken down.
4. Slowly increase speed. Blend 1 minute at top speed or until frothy.
5. Serve garnished with fruit.
Snack: Roman Broccoli Salad
YIELD: 6 servings, antipasto
Ingredients:
3-4 large heads of broccoli
2 ripe tomatoes, peeled, seeded and chopped
1 clove garlic
1/4 teaspoon coarse non-iodized sea salt
2 teaspoons lemon juice
1 teaspoon red wine vinegar
1/4 cup olive oil
3 Tablespoons freshly grated Parmesan cheese
Directions:
1. Peel broccoli and cut into thin julienne strips.
2. Place broccoli and tomatoes in bowl and set aside.
3. Mash garlic and salt until paste-like.
4. Beat in lemon juice, vinegar and oil to form dressing.
5. Pour dressing over broccoli mixture.
6. Add Parmesan and black pepper to taste. Toss well.
7. Chill at least one hour before serving.
Lunch: Zucchini Patties
YIELD: 18 patties
Ingredients:
2 1/2 cup coarsely grated zucchini (about three medium)
1 teaspoon non-iodized sea salt, divided
1 large egg
1 egg yolk
1/4 cup ground flax
1/2 cup crumbled feta cheese
1 cup chopped fresh Italian parsley
1/2 cup chopped green onions
1 1/2 Tablespoons chopped fresh dill
1/4 cup olive oil
Directions:
1. Toss zucchini and 1/2 teaspoon salt in large bowl. Let stand five minutes.
2. Transfer to sieve. Press out excess liquid.
3. Place zucchini in dry bowl.
4. Mix in egg, yolk, flax, cheese, and 1/2 teaspoon salt.
5. Mix in parsley, onions and dill.
6. If batter is very wet, add more flax.
7. Heat oil in large skillet over medium heat.
8. Working in batches, drop batter by rounded tablespoons into skillet.
9. Fry patties until golden, about five minutes each side.
10.
Drain on paper towels.
Snack: Black Bean Soup
YIELD: 6 cups
Ingredients:
2 tablespoons vegetable oil
3/4 cup diced white onion
3/4 cup diced celery
1/2 cup diced carrot
1/4 cup diced green bell pepper
2 Tablespoons minced garlic
4 (15 oz.) cans black beans
4 cups chicken stock
2 Tablespoons apple cider vinegar
2 teaspoons chili powder
1/2 teaspoon cayenne pepper
1/2 teaspoon cumin
1/2 teaspoon non-iodized sea salt
Optional: 1/4 teaspoon concentrated liquid smoke (hickory)
Directions:
1. Heat oil in a large saucepan over medium heat.
2. Add onion, celery, carrot, bell pepper, and garlic to the oil.
3. Simmer slowly, for 15 minutes or until onions are translucent.
4. Keep the heat low enough that the veggies won't brown.
5. Pour the canned beans into a strainer and rinse under cold water.
6. Measure 3 cups of the drained and strained beans into a food processor with 1
cup chicken stock. Puree on high speed until smooth.
7. When the veggies are ready, pour the pureed beans, the whole beans, the rest
of the chicken stock, and remaining ingredients, except liquid smoke, to the
pot.
8. Bring mixture to a boil, then reduce heat and simmer uncovered for 50-60
minutes or until soup has thickened and all the ingredients are tender.
9. Stir in liquid smoke if using.
10.
Serve hot.
Dinner: Steamed Shrimp and Lemon Veggies
YIELD 8-10 servings
Ingredients:
1/3 cup olive oil
1/3 cup lemon juice
2 Tablespoons snipped fresh basil or oregano
1 clove garlic, minced
1 Tablespoon Dijon mustard or sugar
1/8 teaspoon non-iodized sea salt
1/8 teaspoon pepper
8 oz. fresh green beans, trimmed
12 oz. baby carrots with tops, peeled and trimmed
2 medium red and/or yellow sweet bell peppers, cut into 1 pieces
8 oz. fresh mushrooms, stemmed
1 cup cherry tomatoes
1 lb. steamed shrimp, peeled and deveined
Directions:
1. Combine first 7 ingredients to make vinaigrette, mix well, and set aside.
2. In a large saucepan, boil green beans, covered, for 4 minutes.
3. Add carrots and cook covered for 8 minutes more or until crisp-tender.
4. Drain and rinse with cold water.
5. Combine vegetables with vinaigrette in large bowl.
6. Refrigerate 4-24 hours, stirring occasionally.
7. To serve, bring to room temperature and drain vegetables.
Snack: 1 Tablespoon Almonds