meal plan

Copyright © 2019 CoBionic LLCFirst Edition

All rights reserved. This work may not be reproduced or distributed - in whole or in part- by any means or in any form, electronic or otherwise, or stored in a database or other

retrieval system, without the express, written permission of CoBionic LLC.

Disclaimer: This book is intended for entertainment and informational purposes only.Please consult your doctor or other medical professional before undertaking any new diet orexercise program. All nutritional data provided are estimates and should not be relied upon

for any medical purposes. The publisher and author of this cookbook are in no way liableor responsible for any adverse effects that may arise (directly or indirectly) as a result of the

information provided in this book.

Photo copyrights: All recipe photo copyrights owned by Louise Hendon - other designimages are from fotolia.com.

How many people is this meal plan designed for?The meal plan is designed for 2 adults eating lunch and dinner. You should, of course, tailor the amount of food and the ingredients to fit your exercise regimen, lifestyle, allergies, etc.

What about desserts/snacks? We’ve included the green smoothie plan so you can enjoy one as a healthy snack every day. (You can have the green smoothie for breakfast instead, but we find people get better results if they don’t have quite so much fruits in the mornings and instead add in more healthy protein and fat for breakfast.)

Where’s the Pantry and Shopping List? You’ll find the Pantry and Shopping List at the end of this document. We’ve designed the layout of the meal plans to make it easy to print out all the recipes and the shopping list. You’ll also find links on the pantry ingredients to purchase those items on Amazon.com.

Where are the breakfast recipes?Many people add too much sugary fruits and carbs into their plant-based breakfast. To get you the best results, we suggest drinking a simple plant-based protein shake for breakfast instead. This will give you essential amino acids and a ton of studies have shown protein in the morning helps to keep you fuller. We recommend our own Awaken Plant-Based Protein - it’s made with 100% organic ingredients and tastes delicious.

Do your recipes come with nutritional data?Yes, we include nutrition data (calories, fat, total carbs, fiber, sugar, protein) for all our recipes. The numbers are per serving. Please use this as a guideline.

Are all the recipes vegan?The only non-vegan ingredient is eggs because they add essential nutrients to help you stay healthy. In addition, all our recipes are gluten-free, grain-free, dairy-free, legume-free, soy-free (except for tamari sauce), and free of processed seed oils.

Can I add meat to the meal plan?

You can add any protein that you like into our recipes. If you’re cooking for someone else who isn’t joining you on the challenge, then an easy trick is to cook some meat/fish and add it to each meal. If possible, choose high-quality proteins that are organic, pasture-raised, and/or grass-fed. Food quality is very important when you are following a healthy lifestyle.

If you want to add more plant-based protein to the recipes, opt for ones that are not made from soy. Chia seeds, hemp seeds, lentils, nuts/nut butters, well-soaked and well-cooked beans, and chickpea-based proteins are options to look into. Your morning protein shake is the ideal meal to boost your protein intake. That’s why we suggest making protein shake for breakfast with our Awaken Plant-Based Protein for a filling and nutritious way to start your day. It’s also super fast to make and tastes delicious!

MEAL PLAN

  Lunch  Dinner  Notes  Total Calories Day 1  Creamy Sweet 

Potato Apple Soup and Side 

Salad 

Vegetable Chow Mein 

 

1141 

Day 2  Deviled Egg Salad with 

Crunchy Crackers 

Nutty Vegetarian Chili 

Make enough chili for Day 3 Lunch 

(D3) 1176 

Day 3  Leftover Vegetarian Chili 

Eggplant Curry with Cauliflower 

"Rice" 

 1273 

Day 4  "Tuna" Salad  Dairy-Free Veggie Quiche with Easy Avocado Salad 

Make enough quiche for Day 6 

Lunch (L6) 1249 

Day 5  Sheet Pan Veggie and Egg Hash 

Quick Veggie Ratatouille 

  1143 

Day 6  Leftover Veggie Quiche 

Sweet Potato Buddha Bowl 

  1179 

Day 7  Sauteed Veggies with Eggs 

Easy "Spaghetti" with Tomato 

Sauce 

 1111 

 

 

 

PAGE 1 of 27 

 

day one LUNCH (L1):  

Creamy Sweet Potato Apple Soup and Side Salad  

Prep Time: 10 mins | Cook Time: 35 mins | Yield: [2] servings  

 INGREDIENTS  For the soup - 

● 2 small sweet potatoes (260 g or 9 oz), peeled and chopped ● 1 small green apple (150 g or 5 oz), peeled and chopped ● 1 carrot (50 g or 2 oz), peeled and chopped ● 2 cups of vegetable broth (480 ml) ● 1/2 Tablespoon of fresh ginger (3 g), minced or finely diced ● 1/4 cup of coconut cream (60 ml) (from the top of a refrigerated can of coconut milk) ● Salt and pepper, to taste 

For the salad - ● 4 cups of spinach (120 g) ● 1 large avocado (200 g or 7 oz), sliced ● 3 Tablespoons of olive oil (45 ml) ● 2 Tablespoons of balsamic vinegar (30 ml) 

 INSTRUCTIONS  

1. Add the sweet potatoes, apple, carrot, and vegetable stock to a large pan and bring to a boil. 

2. Lower the temperature to a low boil and continue to cook, covered, until the vegetables are tender, about 20 to 30 minutes.  

3. Using an immersion blender or high-speed blender, combine the vegetables and broth until smooth.  

4. Add the fresh ginger and coconut cream to the soup and stir to combine. Simmer for an additional 1 to 2 minutes. Season the soup with salt and pepper, to taste. 

5. Meanwhile, toss the spinach and sliced avocado with the olive oil and balsamic vinegar. Divide the salad between 2 plates. 

6. Divide the soup between 2 bowls and serve with the side salad.  Calories: 608  Fat: 43 g  Total Carbs: 54 g  

 

 

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Fiber: 15 g  Sugar: 17 g  Net Carbs: 39 g  Protein: 6 g      

 

 

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DINNER (D1):  Vegetable Chow Mein 

 Prep Time: 10 mins | Cook Time: 15 mins | Yield: [2] servings 

  INGREDIENTS  

● 2 (3-oz) packs of shirataki noodles (170 g) (or 2 zucchinis [240 g], spiralized) ● 2 Tablespoons of avocado oil (30 ml), to cook with ● 1/2 head of broccoli (225 g or 8 oz), broken into small florets ● 2 carrots (100 g or 4 oz), peeled and thinly sliced ● 1 medium bell pepper (120 g or 4 oz), sliced ● 2 cloves of garlic, minced or finely diced ● 1/2 Tablespoon of fresh ginger (3 g), minced or finely diced ● 4 green onions, chopped ● 2 Tablespoons of gluten-free tamari sauce or coconut aminos (30 ml) (or to taste, 

optional) ● 1/2 Tablespoon of coconut sugar (8 g) (or to taste, optional) ● 4 oz of cashew (112 g), chopped, for garnish ● Salt and pepper, to taste 

 INSTRUCTIONS  

1. Bring a pan of water to a simmer. Rinse the shirataki noodles under cold water then place into the pan to gently warm through while you make the stir-fry. (If using zucchini “noodles,” lightly saute them in olive oil in a nonstick skillet and keep warm until ready to use.) 

2. Add the avocado oil to a large skillet over medium-high heat. Add the broccoli and carrots to the skillet and stir-fry until the vegetables are slight soft, about 4 to 5 minutes. 

3. Add the bell pepper, garlic, and fresh ginger to the skillet and stir-fry until the bell pepper is soft and the broccoli is fork-tender, about 3 to 5 minutes.  

4. Add the green onions, gluten-free tamari sauce or coconut aminos, and coconut sugar (if using) to the skillet and continue to stir-fry until the liquid is reduced and the vegetables are coated, about 2 to 3 minutes. Season with salt and pepper to taste. 

5. Drain the shirataki noodles (or zucchini “noodles,” if using) and divide between 2 plates. Place an equal amount of vegetables on top of the shitatake (or zucchini) noodles and top with the chopped cashews before serving. 

 Calories: 533  

 

 

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Fat: 38 g  Total Carbs: 40 g  Fiber: 8 g  Sugar: 14 g  Net Carbs: 32 g  Protein: 14 g      

 

 

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day two LUNCH (L2):  

Deviled Egg Salad with Crunchy Crackers  

Prep Time: 15 mins | Cook Time: [20mins | Yield: [2] servings  

 INGREDIENTS  For the deviled egg salad - 

● 6 medium eggs  ● 2 green onions, chopped small ● 4 Tablespoons of mayo (60 ml) (or to taste) ● 2 teaspoons of mustard (10 ml) (or to taste) ● 1/4 teaspoon of paprika (1 g) (or to taste, optional) ● 4 cups of spinach (120 g) ● Salt and pepper, to taste 

For the crunchy crackers - ● 1/3 cup of arrowroot flour (42 g) ● 1/3 cup of tapioca flour (41 g) ● 1/4 cup of cold water (60 ml) ● 3 Tablespoons of olive oil (45 ml) 

 INSTRUCTIONS  

1. Preheat oven to 400 F (200 C). Line a rimmed baking sheet with parchment paper and set aside. 

2. In a medium bowl, whisk to combine the arrowroot flour and tapioca flour with the cold water and olive oil until fully incorporated and no lumps remain. 

3. Spread the dough evenly onto the prepared baking sheet. If needed, use a rolling pin to flatten the dough to approx. ¾-inch (2 mm) in thickness. 

4. Place the baking sheet in the oven and bake for 15 to 20 minutes until completely cooked through. Be sure to closely watch the crackers to make sure they do not burn. 

5. Remove the baking tray from the oven and break into the desired size crackers. Let cool completely before enjoying, 

6. Meanwhile, in a saucepan or pot, cover the eggs with about 1-inch (2.5 cm) of water and bring to a boil. Once boiling, remove the pot from heat. Place a lid on the pot and let sit for 12 minutes. Drain eggs in a colander and rinse with cold water. Peel and chop the eggs.  

 

 

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7. In a large bowl, combine the chopped eggs and green onions with the mayo, mustard, and paprika. Season with salt and pepper, to taste. 

8. Divide the spinach between 2 plates. Top the spinach with equal amounts of egg salad and serve with the crispy crackers. 

 Calories: 727  Fat: 57 g  Total Carbs: 39 g  Fiber: 2 g  Sugar: 0 g  Net Carbs: 37 g  Protein: 20 g  

   

 

 

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DINNER (D2):  Nutty Vegetarian Chili 

[Refrigerate half of the chili for Day 3 Lunch (D3)]  

Prep Time: 10 mins | Cook Time: 40 mins | Yield: [4] servings  

 INGREDIENTS  

● 4 Tablespoons of avocado oil (60 ml) ● 2 medium bell peppers (240 g or 8 oz), sliced ● 1 medium onion (110 g or 4 oz), thinly sliced ● 2 carrots (100 g or 4 oz), peeled and chopped ● 1 (14-oz) can of diced tomatoes (400 g) ● 4 stalks of celery (80 g or 3 oz), chopped ● 1 cup of whole cashew (150 g) ● 1 cup of whole almonds (140 g) ● 4 cloves of garlic, minced or finely diced ● 4 Tablespoons of fresh cilantro (4 g), chopped (plus additional for garnish) ● 2 teaspoons of chili powder (4 g) (or to taste) ● 2 teaspoons of cumin powder (4 g) ● 1-1/2 teaspoons of paprika (3 g) ● 1 teaspoon of dried oregano (1 g) ● 1 bay leaf ● Salt and pepper, to taste 

 INSTRUCTIONS  

1. Add the avocado oil to a large pan over medium-high heat. Add the bell peppers, onion, carrots and celery to the pan and saute until the vegetables are slightly soft, about 5 to 7 minutes. 

2. Decrease the heat to medium-low and add the remaining ingredients to the pan. Simmer, covered, for about 30 minutes, stirring occasionally. Season with salt and pepper, to taste. 

3. Remove the bay leaf and discard. Refrigerate half of the chili for Day 3 Lunch (D3). 4. Divide the remaining chili between 2 bowls and garnish with additional chopped 

cilantro. If desired, enjoy the chili with a side salad or other side dish, of choice.  Calories: 449  Fat: 35 g  Total Carbs: 29 g  

 

 

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Fiber: 7 g  Sugar: 9 g  Net Carbs: 22 g  Protein: 10 g    

 

 

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day three LUNCH (L3):  

Leftover Vegetarian Chili  

Prep Time: 5 mins | Cook Time: 0 mins | Yield: 2 servings  

 INGREDIENTS  

● Leftover Nutty Vegetarian Chili from Day 2 Dinner (D2)  INSTRUCTIONS  

1. On the stovetop or in the microwave, reheat the leftover chili to desired temperature. 2. Divide the chili between 2 bowls and serve. If desired, enjoy the chili with a side 

salad.  Calories: 449  Fat: 35 g  Total Carbs: 29 g  Fiber: 7 g  Sugar: 9 g  Net Carbs: 22 g  Protein: 10 g  

             

   

 

 

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DINNER (D3):  Eggplant Curry with Cauliflower "Rice" 

 Prep Time: 10 mins | Cook Time: 35mins | Yield: [2] servings 

  INGREDIENTS  For the curry - 

● 2 Tablespoons of coconut oil (30 ml), to cook with (plus additional, if needed) ● 1 medium eggplant (500 g or 1lb), chopped into bite-size pieces ● 1 small sweet potato (130 g or 5 oz), peeled and chopped into bite-size pieces ● 20 white button mushrooms (200 g), sliced ● 1 medium onion (110 g or 4 oz), thinly sliced ● 1 Tablespoon of curry powder (7 g) ● 2 cloves of garlic, minced or finely diced ● 1 Tablespoon of fresh ginger (5 g), minced or finely diced ● 1 can of coconut milk (420 ml or 14 oz) ● 2 Tablespoons of flaked almonds (16 g), for garnish ● 2 Tablespoons of fresh cilantro (2 g), for garnish ● Salt and pepper, to taste 

For the cauliflower “rice” - ● 2 Tablespoons of coconut oil (30 ml), to cook with ● 1/2 head of cauliflower (300 g or 11 oz), processed into rice-like pieces ● Salt and pepper, to taste 

 INSTRUCTIONS  

1. Melt 2 Tablespoons (30 ml) of coconut oil in a large pan over medium-high heat. Add the eggplant and sweet potato to the pan and saute until slightly soft, about 5 to 10 minutes. 

2. Add the mushrooms and onion to the pan and saute until the onion is soft, about 5 to 7 minutes.  

3. Add the curry powder, garlic, and fresh ginger to the pan and saute until fragrant and the vegetables are completely coated with the spices, about 1 minute. 

4. Reduce the heat to a simmer and add the coconut milk to the pan. Continue to cook, stirring occasionally, until the vegetables are soft to your liking and the sauce is slightly reduced, about 15 minutes. Season with salt and pepper, to taste. 

5. Meanwhile, in a large skillet, melt 2 Tablespoons (30 ml) of coconut oil over high heat. Add the cauliflower “rice” to the skillet and saute until soft to your liking, about 5 to 7 minutes. Season with salt and pepper, to taste. 

 

 

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6. Divide the cauliflower “rice” between 2 plates. Top the “rice” with equal amounts of curry and garnish with the flaked almonds and fresh cilantro. 

 Calories: 824  Fat: 69 g  Total Carbs: 51 g  Fiber: 18 g  Sugar: 18 g  Net Carbs: 33 g  Protein: 13 g      

 

 

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day four LUNCH (L4):  

"Tuna" Salad  

Prep Time: 10 mins | Cook Time: 0 mins | Yield: [2] servings  

 INGREDIENTS  

● 1 can (420 ml or 14-oz) young jackfruit, drained and shredded ● 1 small green apple (150 g or 5 oz), thinly sliced ● 1 carrot (50 g or 2 oz), peeled and grated ● 1 stalk of celery (20 g or 1 oz), thinly sliced ● 3 Tablespoons of mayo (45 ml) (or to taste) ● 4 cups of spinach (120 g) ● Salt and pepper, to taste 

 INSTRUCTIONS  

1. In a small bowl, combine the jackfruit, apple, carrot, and celery with the mayo. Season with salt and pepper, to taste. 

2. Divide the spinach between 2 plates and top with equal amounts of the “tuna” salad.  Calories: 434  Fat: 23 g  Total Carbs: 45 g  Fiber: 13 g  Sugar: 9 g  Net Carbs: 32 g  Protein: 43 g  

    

 

 

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DINNER (D4):  Dairy-Free Veggie Quiche with Easy Avocado Salad 

[Refrigerate half the quiche for Day 6 Lunch (L6)]  

Prep Time: 15 mins | Cook Time: 30mins | Yield: [4] servings  

 INGREDIENTS  

● 4 Tablespoons of coconut oil (60 ml), to cook with (plus additional to grease the baking dish) 

● 2 medium bell peppers (240 g or 8 oz), chopped small ● 1 medium onion (110 g or 4 oz), thinly sliced ● 4 cloves of garlic, minced or finely diced ● 4 cups of spinach (120 g), chopped ● 8 medium eggs, whisked ● 2 small tomatoes (180 g or 6 oz), chopped ● 1/2 cup of coconut cream (120 ml) (from the top of a refrigerated can of coconut milk) ● 20 black olives, chopped ● Salt and pepper, to taste 

For the avocado salad - ● 2 large avocados (400 g or 14 oz), chopped ● 2 Tablespoons of olive oil (30 ml) (or to taste) ● 2 Tablespoons of balsamic vinegar (30 ml) (or to taste) ● Salt and pepper, to taste 

 INSTRUCTIONS  

1. Preheat oven to 350 F (175 C). Grease a 9-in by 9-in (23-cm by 23-cm) square baking dish with coconut oil and set aside. 

2. Melt the coconut oil in a large skillet over medium-high heat. Add the bell pepper, onion, and garlic to the skillet and saute until the vegetables are soft, about 5 to 7 minutes.  

3. Add the spinach to the skillet and saute until wilted, about 1 to 2 minutes. Season with salt and pepper, to taste. Remove the skillet from the heat and let cool.  

4. In a medium bowl, combine the cooled vegetable mixture with the whisked eggs, tomatoes, coconut cream, and olives. Pour the egg mixture into the prepared baking dish. 

5. Place the baking dish in the oven and bake for 20 to 30 minutes, until the eggs are cooked through and slightly firm.  

 

 

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6. Removed the baking dish from the oven. Refrigerate half the quiche for Day 6 Lunch (L6). 

7. Meanwhile, in a small bowl, combine the avocados with the olive oil and balsamic vinegar. Season with salt and pepper, to taste. 

8. Divide the remaining quiche between 2 plates and serve with equal amounts of the avocado salad. 

 Calories: 815  Fat: 71 g  Total Carbs: 32 g  Fiber: 17 g  Sugar: 7 g  Net Carbs: 15 g  Protein: 18 g        

    

 

 

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day five LUNCH (L5):  

Sheet Pan Veggie and Egg Hash  

Prep Time: 10 mins | Cook Time: 30mins | Yield: [2] servings  

 INGREDIENTS  

● 4 Tablespoons of avocado oil (60 ml) ● 4 parsnips (400 g or 14 oz) (or 2 small sweet potatoes), peeled and chopped small  ● 1/4 head of cauliflower (150 g or 5 oz), broken into small florets ● 1 medium bell pepper (120 g or 4 oz), sliced ● 1 zucchinis (120 g or 4 oz), chopped ● 1/2 medium onion (55 g or 2 oz), thinly sliced ● 1/2 teaspoon of chili powder (1 g) (or to taste, optional) ● 1/4 teaspoon of cumin powder (1 g) (or to taste, optional) ● 1/4 teaspoon of paprika (1 g) (or to taste, optional) ● 6 medium eggs  ● Salt and pepper, to taste 

 INSTRUCTIONS  

1. Preheat oven to 400 F (200 C). 2. In a large bowl, toss to combine the avocado oil, parsnips (or sweet potatoes), 

cauliflower, bell pepper, zucchini, and onion with the chili powder, cumin powder, and paprika. Season with salt and pepper, to taste. Spread the vegetables in a single layer and excess avocado oil onto a large rimmed baking sheet. 

3. Place the baking sheet in the oven and bake for 18 to 20 minutes, stirring after 10 minutes. 

4. Remove the baking sheet from the oven and create 6 wells in the vegetable mixture and crack an egg into each well. Return the baking sheet to the oven and bake for an additional 8 to 10 minutes, until the eggs are cooked to your liking. 

5. Divide the eggs and vegetables between 2 plates and serve.   Calories: 628  Fat: 40 g  Total Carbs: 47 g  Fiber: 14 g  Sugar: 16 g  

 

 

PAGE 16 of 27 

Net Carbs: 33 g  Protein: 23 g  

     

 

 

PAGE 17 of 27 

 

DINNER (D5):  Quick Veggie Ratatouille 

 Prep Time: 10 mins | Cook Time: 25mins | Yield: [2] servings 

  INGREDIENTS  

● 4 Tablespoons of avocado oil (60 ml), to cook with  ● 1 medium eggplant (500 g or 1lb), chopped into bite-size pieces ● 2 small sweet potatoes (260 g or 9 oz), peeled and grated ● 4 small tomatoes (360 g or 13 oz), chopped  ● 2 zucchinis (240 g or 8 oz), chopped  ● 2 medium bell peppers (240 g or 8 oz), thinly sliced ● 1 medium onion (110 g or 4 oz), thinly sliced ● 4 cloves of garlic, minced or finely diced ● 1/2 cup of fresh basil leaves (16 g), chopped ● 2 teaspoons of fresh thyme (2 g) ● Salt and pepper, to taste 

 INSTRUCTIONS  

1. Add the avocado oil to a large skillet over medium-high heat. Add the eggplant and sweet potatoes to the skillet and saute until the vegetables are slightly soft, about 5 to 10 minutes. 

2. Add the tomatoes, bell peppers, onion, and garlic to the skillet and continue to saute until the vegetables are cooked to your liking, about 10 to 15 minutes. 

3. Add the basil and fresh thyme to the skillet and stir to combine. Season with salt and pepper, to taste. 

4. Divide the ratatouille between 2 plates and serve.  Calories: 515  Fat: 29 g  Total Carbs: 64 g  Fiber: 18 g  Sugar: 22 g  Net Carbs: 46 g  Protein: 9 g    

 

 

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day six LUNCH (L6):  

Leftover Veggie Quiche  

Prep Time: 5 mins | Cook Time: 2 mins | Yield: 2 servings  

 INGREDIENTS  

● Leftover Dairy-Free Veggie Quiche from Day 4 Dinner (D4)  INSTRUCTIONS  

1. In the oven or in the microwave, reheat the leftover quiche to desired temperature. 2. Divide the quiche between 2 plates and serve. If desired, enjoy the quiche with a side 

salad.  Calories: 362  Fat: 28 g  Total Carbs: 12 g  Fiber: 4 g  Sugar: 4 g  Net Carbs: 8 g  Protein: 14 g     

 

 

PAGE 19 of 27 

 

DINNER (D6):  Sweet Potato Buddha Bowl 

 Prep Time: 15 mins | Cook Time: 25mins | Yield: [2] servings 

  INGREDIENTS  

● 4 Tablespoons of avocado oil (60 ml), divided, to cook with ● 2 small sweet potatoes (260 g or 9 oz), chopped into bite-size pieces ● 1/2 head of broccoli (225 g or 8 oz), broken into small florets ● 1/4 head of cauliflower (150 g or 5 oz), processed into rice-like pieces ● 4 cups of spinach (120 g) ● 1 large avocado (200 g or 7 oz), sliced ● 4 carrots (200 g or 7 oz), peeled and thinly sliced ● 4 Tablespoons of almond butter (60 ml) (or more, to taste) ● 2 Tablespoons of fresh cilantro (2 g), chopped (for garnish) ● Salt and pepper, to taste 

 INSTRUCTIONS  

1. Preheat oven to 400 F (200 C). 2. In a medium bowl, toss 2 Tablespoons (30 ml) of avocado oil with the sweet potatoes 

and broccoli. Season with salt and pepper, to taste. Spread the vegetables in a single layer and excess avocado oil onto a large rimmed baking sheet. 

3. Place the baking sheet in the oven and bake for 20 to 25 minutes or until the vegetables are cooked to your liking, stirring after 10 minutes. Remove the baking sheet from the oven and let cool slightly.  

4. Meanwhile, add 1 Tablespoons (15 ml) of avocado oil to a large skillet over high heat. Add the cauliflower to the skillet and saute until soft to your liking, about 5 minutes. Season with salt and pepper, to taste. 

5. Divide the spinach between 2 bowls. Place an equal amount of cauliflower “rice” and roasted vegetables in each bowl. Place an equal amount of avocado and carrots on top of the roasted vegetables. 

6. In a small bowl, combine the remaining 1 Tablespoons (15 ml) of avocado oil with almond butter. If needed, warm the mixture in the microwave for 15 to 30 seconds to make it pourable.  

7. Drizzle an equal amount of the almond butter mixture over each bowl and garnish with the chopped fresh cilantro.  

 Calories: 817  

 

 

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Fat: 60 g  Total Carbs: 64 g  Fiber: 23 g  Sugar: 15 g  Net Carbs: 41 g  Protein: 17 g  

    

 

 

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day seven LUNCH (L7):  

Sauteed Veggies with Eggs  

Prep Time: 10 mins | Cook Time: 25mins | Yield: [2] servings  

 INGREDIENTS  

● 1 head of broccoli (450 g or 1lb), broken into small pieces ● 6 Tablespoons of avocado oil (90 ml), divided, to cook with ● 1 medium onion (110 g or 4 oz), thinly sliced ● 15 white button mushrooms (150 g), sliced ● 1 medium bell pepper (120 g or 4 oz), sliced ● 2 carrots (100 g or 4 oz), peeled and thinly sliced ● 4 medium eggs  ● Salt and pepper, to taste 

 INSTRUCTIONS  

1. Place the broccoli in a pot of salted boiling water and boil for 2 to 3 minutes until fork-tender. Remove the broccoli from the pot and brain well. 

2. Add 2 Tablespoons (30 ml) of avocado oil to a large skillet over medium-high heat. Add the broccoli to the skillet and saute until tender to your liking, about 3 to 5 minutes. Remove the broccoli from the skillet and set aside.  

3. In the same skillet, add 2 Tablespoons (30 ml) of avocado oil over medium-high heat. Add the onion, mushrooms, bell pepper, and carrots to the skillet and saute until tender to your liking, about 10 to 12 minutes.  

4. Return the broccoli to the skillet and saute until warmed through, about 1 to 2 minutes. Season with salt and pepper, to taste.  

5. Meanwhile, in a separate skillet, 2 Tablespoons (30 ml) of avocado oil over medium-high heat. Add the eggs to the skillet and fry or scramble until cooked to your liking. Season with salt and pepper, to taste. 

6. Divide the vegetables between 2 plates and top with the cooked eggs.  Calories: 629  Fat: 50 g  Total Carbs: 31 g  Fiber: 11 g  Sugar: 12 g  

 

 

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Net Carbs: 20 g  Protein: 22 g  

             

 

   

 

 

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DINNER (D7):  Easy "Spaghetti" with Tomato Sauce 

 Prep Time: 10 mins | Cook Time: 20 mins | Yield: [2] servings 

  INGREDIENTS  

● 4 Tablespoons of avocado oil (60 ml), divided, to cook with ● 1 medium bell pepper (120 g or 4 oz), chopped small ● 2 carrots (100 g or 4 oz), peeled and grated ● 1/2 medium onion (55 g or 2 oz), thinly sliced ● 1 (14-oz) can of diced tomatoes (400 g) ● 1 zucchini (120 g or 4 oz), chopped small ● 4 cloves of garlic, minced or finely diced ● 4 Tablespoons of fresh basil leaves (8 g) ● 2 Tablespoons of Italian seasoning (6 g) ● 2 teaspoons of honey (10 ml) (or to taste, optional) ● 2 small sweet potatoes (or shirataki noodles) (260 g or 9 oz), spiralized or use a 

vegetable peeler to create noodle-like strands ● Salt and pepper, to taste 

 INSTRUCTIONS  

1. Add 2 Tablespoons (30 ml) of avocado oil to a large pan over medium-high heat. Add the bell pepper, carrots, and onion to the pan and saute until the vegetables are slightly soft, about 5 to 7 minutes.  

2. Reduce the heat to medium and add the diced tomatoes, zucchini, garlic, fresh basil, and Italian seasonings to the pan. Simmer, stirring occasionally, until the sauce is reduced slightly and the vegetables are soft to your liking, about 5 to 10 minutes. If desired, add the honey, to taste, to the sauce. Season with salt and pepper, to taste. 

3. Meanwhile, add the remaining 2 Tablespoons (30 ml) of avocado oil to a large skillet over medium-high heat. Add the sweet potato “spaghetti” to the pan and saute until soft to your liking, about 5 to 10 minutes. Season with salt and pepper, to taste. 

4. Divide the “spaghetti” between 2 plates. Top the “spaghetti” with equal amounts of tomato sauce and serve.. 

 Calories: 482  Fat: 28 g  Total Carbs: 55 g  Fiber: 11 g  

 

 

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Sugar: 19 g  Net Carbs: 44 g  Protein: 5 g   

     

 

 

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PANTRY LIST 

  PANTRY ITEMS:   QUANTITY Almonds (whole)  Approx. 1-1/4 cups (175 g) (D2, D3) Almond butter  4 Tablespoons (60 ml) Arrowroot flour  1/3 cup (42 g) Avocado oil*  1-3/4 cups (420 ml) Balsamic vinegar   4 Tablespoons (60 ml)   Cashews (whole)   Approx. 9-1/2 oz (270 g) (D1, D2) Chili powder  Approx. 1 Tablespoon (6 g) Coconut milk   4 cans (240 ml each) Coconut oil*  1/2 cup (120 ml) Coconut sugar  1/2 Tablespoon of (8 g)   Cumin powder  Approx. 1 Tablespoon (6 g)   Curry powder  1 Tablespoon (7 g)   Diced tomatoes  2 cans (14-oz or 400 g each)   Gluten-free tamari sauce or coconut aminos *** 

2 Tablespoons (30 ml) 

Honey  2 teaspoons (10 ml)  Italian seasoning   2 Tablespoons (6 g)  Jackfruit  1 can (14-oz or 400 g) Mayo **  Approx. 1/2 cup (120 ml) Mustard  2 teaspoons (10 ml)  Olive oil*  1/2 cup (120 ml) Oregano (dried)  1 teaspoon (1 g)  Paprika   2 teaspoons (4 g)   Pepper   Approx. 10 teaspoons (10 g) Salt   Approx. 10 Tablespoons (150 g) Shirataki noodles  2 (3-oz) packs (170 g)   Tapioca flour  1/3 cup (41 g) Vegetable broth  2 cups (480 ml)   * You can generally use these oils interchangeably in the recipes. ** You can make your own mayo (see recipe here) or purchase mayo here. *** If you have trouble finding Gluten-Free Tamari Sauce or Coconut Aminos, then you can omit this seasoning from the recipes.   

 

 

 

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SHOPPING LIST 

  

FRUITS  ❏ 2 small green apples (300 g or 11 oz) (L1, L4) ❏ 4 large avocados (800 g or 28 oz) (L1, D4, D6) ❏ 20 black olives (D4) 

 

VEGETABLES  ❏ 6 medium onions (660 g or 1.5 lb) (D2, D3, D4, L5, D5, L7, D7) ❏ 6 green onions (D1, L2) ❏ 20 cups of spinach (600 g or 1.3 lb) (L1, L2, L4, D4, D6) ❏ 10 medium bell peppers (1200 g or 2.6 lb) (D1, D2, D4, L5, D5, L7, D7) ❏ 2 heads of broccoli (900 g or 2 lb) (D1, D6, L7) ❏ 1 head of cauliflower (600 g or 1.3 lb) (D3, L5, D6) ❏ 2 heads of garlic (approx. 20 cloves) (D1, D2, D3, D4, D5, D7) ❏ 35 white button mushrooms (350 g or 12 oz) (D3, L7) ❏ 14 carrots (700 g or 1.5 lb) (L1, D1, D2, L4, D6, L7, D7) ❏ 4 parsnips (400 g or 14 oz) (L5) ❏ 4 zucchinis (480 g or 1.1 lb) (L5, D5, D7) ❏ 2 medium eggplants (1000 g or 2.2 lb) (D3, D5) ❏ 5 stalks of celery (100 g or 4 oz) (D2, L4) ❏ 6 small tomatoes (540 g or 1.2 lb) (D4, D5) ❏ 9 small sweet potatoes (1170 g or 2.6 lb) (L1, D3, D5, D6, D7) 

 

PROTEIN ❏ 24 medium eggs (L2, D4, L5, L7) 

 

FRESH HERBS ❏ 1 bunch of fresh cilantro (D2, D3, D6) ❏ 2 Tablespoons of fresh ginger (10 g) (L1, D1, D3) ❏ 12 Tablespoons of fresh basil leaves (24 g) (D5, D7) ❏ 2 teaspoons of fresh thyme (2 g) (D5) 

 

 

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