Risks Of Product Use · 2019. 5. 27. · spice of choice (I like curry with this recipe), to taste...

Risks Of Product Use

Generally Expected Results From Mindful Health LLC and Other Danette May Products

This content is not a substitute for direct, personal, professional medical care and diagnosis. None of the diet plans or exercises (including products and services) mentioned by Mindful Health LLC or from Danette May should be performed or otherwise used without clearance from your physician or health care provider. The information contained within is not intended to provide specific physical or mental health advice, or any other advice whatsoever, for any individual or company and should not be relied upon in that regard. We are not medical professionals and nothing herein should be misconstrued to mean otherwise.

There may be risks associated with participating in activities contained herein for people in poor health or with pre-existing physical or mental health conditions. Because these risks exist, you will not participate in such diet plans if you are in poor health or have a pre-existing mental or physical condition. If you choose to participate in these risks, you do so of your own free will and accord, knowingly and voluntarily assuming all risks associated with such dietary activities. These risks may also exist for those who are currently in good health right now.

In addition, many of our programs include training on how to perform bodyweight exercises. This activity is inherently risky, and especially so if done with poor form. You may experience muscle tears, pulls, sprains, dislocations, or other undesirable health consequences from such activities. Meal plans are also included in most of our programs. Users assume all risks inherent with cooking and preparing the foods.

We work very hard to make sure our customers achieve the best results possible. However as with most things, results are determined by the amount of effort put in.

© 2019 DanetteMay.com7-DAY JUMPSTARTPROGRAM 3

Testimonials DisclaimerTestimonials found on a Mindful Health LLC web site are results that have been forwarded to us by users of Danette May’s programs, and may not reflect the typical purchaser’s experience, may not apply to the average person and are not intended to represent or guarantee that anyone will achieve the same or similar results. If we have disclosed typical results based on information provided to us by a manufacturer or other reputable third party source, you should presume that the typical results as stated are more reliable than the testimonials and other examples found on our websites. However, you should always perform due diligence and not take such results at face value. We are not responsible for any errors or omissions in typical results information supplied to us by manufacturers or other reputable third parties. If a product or service is new, you understand that it may not have been available for purchase long enough to provide an accurate results history. Again, it is possible that even with perfect use of the program, you will not achieve the results described in testimonials. They are meant to be a showcase of the best results the program has produced, and should not be taken as the results a typical user will get.

We’ve given you a clear blueprint to getting the best results possible, but in order to see results, you must follow the plan we give you each week. This program is designed to show you how to live a healthy lifestyle, and it’s our goal to help you not only look better, but feel better on a daily basis. Results can’t be guaranteed, because everyone is different and responds in a different way.

Visit this link to view the full health disclaimer: www.7djsdisclaimer.com

7-DAY JUMPSTART© 2019 DanetteMay.com PROGRAM4

www.7djsdisclaimer.com

https://danettemay.com/disclaimers/

Congratulations on saying YES to your health and joining the 7 Day Jump Start. This book gives you all the information you need to easily create 7 days worth of tasty, anti-inflammatory meals to JUMP START your weight loss and transform your body into a fat burning machine. By choosing the right type of foods (found on pages 14 and 15 in your book) in the right portions and combinations, you can create meals that nourish, and encourage your body to release stubborn body fat - I gave you all of this information in your 7 Day Jumpstart book, but I wanted to take it a step further and really support you, so as a bonus, I’ve laid out an entire 7 day meal plan for you within this guide.

Remember:

Welcome!

• Eat only foods from the anti-inflammatory shopping list on pages 14-15 in your

7 Day Jumpstart Book

• Eat within 1 hour of waking

• Eat every 2-3 hours

• Drink 1 gallon of water each day (does not include teas and smoothies)

• Join my 30 Day Challenge www.DanetteMay.com/start30dc


Before you begin, take time today to weigh yourself and take your measurements at the arm, waist, hip and thigh. Then record your weight and measurements somewhere that you won’t lose them. Remember, scales only tell us a number, they don’t show us the full picture of the transformation taking place so after today, hide the scale for the next 7 days.

You’ll also want to take your before photos. Use a plain background such as a blank wall and take your photo in fitting clothing like workout gear or swim wear. Snap a photo from the front, side and rear. You won’t want to skip this step as it’s the best way to see the payoff for your dedication during the next 7 days.

Let’s get started, Danette


Day One Example Meal PlanFor Women

Breakfast

EGGS & SPINACH with Side of Oatmeal

INGREDIENTS:

2 eggs

¼ cup spinach

1 tablespoon chopped onion

2 sprigs sweet basil

¼ cup oatmeal

¼ cup blueberries (or berries of choice)

1 teaspoon cinnamon

DIRECTIONS:

Coat skillet with non-stick cooking spray. Place ¼ cup spinach and 1 tablespoon chopped onion in a skillet over medium heat, cook until wilted. Add 2 eggs, cook until done and top with sweet basil. Cook ¼ cup oats according to the package. If you like creamier oatmeal, add water to desired consistency, top with berries and cinnamon.


Snack

GREEK YOGURT & Veggies

INGREDIENTS:

½ cup plain Greek yogurt | crushed red pepper, to taste | rosemary, to taste | fresh dill, to taste | ½ cup sliced red pepper or vegetable of choice (from approved list)

DIRECTIONS:

Mix ½ cup plain Greek yogurt with crushed red pepper, rosemary and dill. Eat with ½ cup sliced red peppers or other vegetable of choice.


Lunch

GROUND TURKEY with Warm Fruit Dessert

INGREDIENTS:

3 ounces ground turkey

1 teaspoon taco seasoning

½ cup of green lettuce of choice

fresh cilantro, chopped

½ cup apple or pear

pinch of cinnamon or nutmeg

DIRECTIONS:

Cook 3 ounces of ground turkey in skillet until fully cooked, add 1 teaspoon taco seasoning. When evenly mixed, scoop turkey meat on ½ cup of greens and top with fresh cilantro. Slice an apple or a pear, sprinkle with cinnamon or nutmeg. Place in a pan and bake in an oven for 15 minutes at 350°F.


Snack

CHICKEN & QUINOA

Prep. time 15 minutes | Cook time 25 minutes | 1 servingINGREDIENTS:

¼ cup quinoa | 3 ounces chicken, cooked and cubed | 1 tablespoon extra virgin olive oil | desired spices and herbs, to taste

DIRECTIONS:

Prepare a batch of quinoa according to package directions. Measure out ¼ cup of quinoa and add in 3 ounces cooked and cubed chicken breast, for a snack on the go. Store rest of the quinoa in the refrigerator. When ready to eat, drizzle 1 tablespoon of extra virgin olive oil and fresh spices and herbs.


Dinner

SALMON & VEGGIES

INGREDIENTS:

3 ounces wild caught salmon

½ cup beets or vegetables of choice, steamed

½ cup brown rice

juice from ½ of a lemon black pepper, to taste

spice of choice (I like curry with this recipe), to taste

1 teaspoon extra virgin olive oil

DIRECTIONS:

Take 3 ounces salmon place in tin foil. Squeeze juice from ½ of a lemon on it and top with black pepper. Secure in tin foil and bake at 350 degrees for 30 minutes. Cook brown rice according to package directions. Add any spice you would like. Steam ½ cup of beets or vegetables, top with black pepper and 1 teaspoon extra virgin olive oil.


Snack

FRUIT DELIGHT

INGREDIENTS:

½ cup plain Greek yogurt | ¼ cup fruit of choice | cinnamon, to taste | 1 serving of stevia according to package (choose a natural stevia)

DIRECTIONS:

Mix ½ cup plain Greek yogurt with ¼ cup fruit, sprinkle with cinnamon and stevia.


Day Two Example For WomenBreakfast

TOMATO AVOCADO & Egg on Toast

INGREDIENTS:

2-3 eggs

¼ avocado

½ roma tomato

1 slice of toasted ezekiel bread

¼ cup fruit of choice

DIRECTIONS:

Coat frying pan with non-stick cooking spray and fry eggs in a pan, over medium heat. Toast ezekiel bread, spread avocado on toast. Top with sliced tomato and fried eggs. Serve with ¼ cup fruit of choice.


Snack

HUMMUS & RED PEPPER SLICES

INGREDIENTS:

½ cup garbanzo (chickpeas) beans, rinsed and drained (reserve 1⁄8 - 1/4 cup of liquid) | 1 clove garlic | 1 tablespoon tahini | 1 teaspoon freshly squeezed lemon juice | 2 teaspoons extra virgin olive oil | 1/8 - 1/4 teaspoon cumin or chili powder (optional) | ¼ teaspoon sea salt | Pinch of black pepper | ½ cup sliced red peppers or vegetable of choice (from approved list)

DIRECTIONS:

Add garbanzo beans, garlic, tahini, lemon juice, extra virgin olive oil, sea salt, black pepper and 1/8 - 1/4 cup liquid from garbanzo beans. Add more if needed. Blend ingredients together until you get a thick, creamy mixture without any chunks. Eat hummus with 1/2 cup of sliced red pepper or other vegetable of choice.


Lunch

GREEK SALAD

INGREDIENTS:

½ cup romaine lettuce

chopped 6 cherry tomatoes, halved

¼ cucumber, diced

1 tablespoon red onion, diced

1 tablespoon parsley, chopped

vegetarians add 1 1/3 cups garbanzo (chickpeas) beans, rinsed and drained

meat eaters, add 3 ounces chicken, cooked and cubed

DIRECTIONS:

Add all salad ingredients into a bowl. In a separate smaller bowl, mix dressing. Drizzle dressing over salad and toss to mix.

DRESSING:

1 tablespoon extra virgin olive oil

1 tablespoon freshly squeezed lemon juice


Snack

Fruit and Nuts

INGREDIENTS:

¼ cup of raw almonds | ½ cup of berries of choice | ½ cup plain Greek yogurt

DIRECTIONS:

Mix nuts and berries with Greek yogurt.


Dinner

CHICKEN with Broccoli & Rice

INGREDIENTS:

3 ounces chicken

½ cup broccoli florets

½ cup brown rice or quinoa

1½ cups chicken or vegetable stock

1 teaspoon sea salt

1 teaspoon black pepper

1 tablespoon coconut oil

juice from ½ of a lemon

DIRECTIONS:

Cook chicken in a pan with coconut oil until cooked through. Steam broccoli florets. Cook rice or quinoa according to directions on package using chicken or vegetable stock instead of water to add flavor. Season meal with sea salt, black pepper and any other preferred spices. Top with lemon juice (optional).


Snack

INGREDIENTS:

½ apple, sliced | 2 tablespoons raw peanut or almond butter

Every time you eat is an opportunity to nourish your body“ “

Apples and Peanut Butter


Day Three Example For WomenBreakfast

OAT BREAKFAST with Fruit and Nuts

INGREDIENTS:

½ cup old-fashioned oats, slow cooked

¼ cup blueberries

¼ cup walnuts pinch of cinnamon (optional)

¼ cup vegetables of choice (from approved list)

½ cup plain Greek yogurt

DIRECTIONS:

Cook oats according to package. Top with berries, nuts and a pinch of cinnamon if desired. Eat with ¼ cup vegetables and ½ cup plain Greek yogurt.


Snack

INGREDIENTS:

2-3 hard boiled eggs | ½ cup red bell peppers, slices | or sliced tomatoes

Don’t stop until you’re proud“ “Eggs and Veggies


Lunch

QUINOA SALAD

INGREDIENTS:

2 ounces chicken, cooked and cubed

¼ cup quinoa, cooked

¼ cucumber, diced

¼ cup walnuts

¼ red bell pepper, diced


1 tablespoon balsamic vinegar

3-4 sprigs of fresh parsley

sea salt and black pepper, to taste

½ cup of fruit (from approved list)

DIRECTIONS:

Cook quinoa according to directions on the package and allow to cool. Add chicken, quinoa, cucumber, walnuts, and red pepper to a large mixing bowl. Add extra virgin olive oil, balsamic vinegar, salt and black pepper. Toss to combine. Garnish with a few sprigs of parsley. Enjoy with ½ cup of fruit.


Snack

AVOCADO TOAST

INGREDIENTS:

1 slice ezekiel bread, toasted | 1 tablespoon avocado, mashed | 1 tablespoon hemp seeds | 1 tablespoon chia seeds | sea salt & black pepper, to taste

DIRECTIONS:

Toast ezekiel bread and top with mashed avocado, seeds, salt and black pepper.


Dinner

BURGER in a Lettuce Wrap

INGREDIENTS:

3 ounces ground grass-fed beef or ground turkey

1-2 leaves of romaine lettuce

½ roma tomato, sliced

¼ red onion

1 tablespoon yellow mustard

½ medium sized sweet potato

1 teaspoon paprika

1 teaspoon sea salt


1 teaspoon garlic or onion powder

1½ tablespoons unrefined coconut oil, melted

DIRECTIONS:

Preheat oven to 400°F. Peel sweet potato and cut into thin “french fry” like slices. Cover with ½ tablespoon of melted, coconut oil and top with sea salt. Bake in an oven for about 35 minutes or until cooked to desired doneness.

While sweet potatoes are cooking, add meat and spices in a large mixing bowl and mix until spices are evenly distributed. Use your hands and form mixture into 1 medium sized patty.

Add remaining coconut oil to pan and cook on the stove, cook burger over medium heat until cooked through. Place burger on lettuce leaves and top with tomato, onion and mustard. Eat with sweet potato fries on the side.


Snack

CINNAMON KEFIR

INGREDIENTS:

3 ounces plain kefir | 1 teaspoon cinnamon | 1 teaspoon raw stevia | ¼ cup fresh raspberries or fruit of choice

DIRECTIONS:

Mix all ingredients together in a blender and enjoy.


Day Four Example For Women

Breakfast

SOUTHWEST SCRAMBLE

INGREDIENTS:

2 eggs

¼ cup green bell pepper, chopped

1 white onion (adjust according to taste)

1 pinch of cayenne pepper

¼ cup black beans

¼ cup fresh spinach

¼ cup fresh cilantro (optional)

1 scoop plain Greek yogurt (optional)

DIRECTIONS:

Put veggies, peppers, spices, and spinach in a skillet, cook until spinach is wilted, add eggs and beans. Cook until eggs are done. Top with cilantro and Greek yogurt.


Snack

INGREDIENTS:

½ cup kefir | 1 teaspoon stevia or honey | ½ teaspoon cinnamon | ¼ cup spinach

DIRECTIONS:

Blend all together in blender. You can add vanilla or mint extract for an extra kick of flavor.

INDIAN LASSI


Lunch

CHICKEN BASIL STIR FRY

INGREDIENTS:


3 ounces chicken, cubed

1 small serrano pepper, minced

2 tablespoons Pad Thai Sauce (recipe below)

¼ cup organic zucchini, cubed

¼ cup organic red bell pepper

½ cup fruit of your choice

handful of fresh basil (optional)

DIRECTIONS:

In a bowl combine all Pad Thai Sauce ingredients and set aside until needed for your stir fry. In a pan, add 1 teaspoon of extra virgin olive oil, zucchini, red bell pepper, chicken and minced serrano pepper. Cook until chicken browns and is fully cooked. Add pad thai sauce. You can top with fresh basil for a fresh kick. Eat with ½ cup of fruit.

PAD THAI SAUCE INGREDIENTS:

1 cup unsweetened coconut milk

2 tablespoons red curry paste

1-2 teaspoons Bragg’s liquid aminos

1 inch ginger, grated


Snack

EGGS & TOAST

INGREDIENTS:

2 hard boiled eggs | 1 slice ezekiel bread | 1 tablespoon of almond or peanut butter | cinnamon toast or plain ezekiel bread

DIRECTIONS:

Top bread with peanut or almond butter and cinnamon and eat with the side of an egg.


Dinner

PASTA DISH

INGREDIENTS:

½ cup brown rice pasta or quinoa, cooked


2 tablespoons fresh squeezed lemon juice

½ teaspoon extra virgin olive oil

½ cup organic basil, chopped

½ cup organic mushrooms

½ cup broccoli

DIRECTIONS:

Sauté mushrooms, extra virgin olive oil, broccoli and chicken together until mushrooms are lightly browned and chicken is cooked. Place on top of cooked pasta and top with fresh basil and lemon juice.


Snack

INGREDIENTS:

½ cup Greek yogurt | ¼ cup berries | 1 teaspoon of stevia (optional)

Berry Delight

DIRECTIONS:

Add all ingredients in a small bowl, stir together and enjoy.


Day Five Example For Women

Breakfast

BANANA PANCAKES

INGREDIENTS:

2 egg whites

2 teaspoons coconut oil (for skillet)

½ organic banana, mashed

1 teaspoon cinnamon

2 tablespoons water

4 tablespoons almond flour

¼ cup veggie of choice

DIRECTIONS:

Mix all ingredients together until smooth. Heat skillet with coconut oil to medium-low and pour mix to the skillet. Heat and brown on both sides. Eat ¼ cup veggies of choice on the side (cucumbers or carrots are my favorite). You can drizzle 1 tablespoon of 100% pure maple syrup (optional).


Snack

INGREDIENTS:

½ cup plain greek yogurt | ¼ tsp of each Fresh parsley, fresh basil, fresh cilantro | ½ cup sliced organic red pepper or veggie of choice

Veggies and Dip

DIRECTONS:

Mix ½ cup plain Greek yogurt with parsley, basil and ciilantro. Enjoy with ½ cup sliced red peppers or other vegetable of choice.


Lunch

SOUTHWEST WRAP

INGREDIENTS:

2 large romaine lettuce leaves or 2 gluten free tortillas

1 cup lettuce, shredded

2/3 cup black beans, rinsed and drained

1 cup chicken (optional), cooked and cubed

¼ cup red onion, diced

¼ cup cilantro (optional)

2 tablespoons salsa

2 pieces of fruit of choice

lime, to taste

VEGETARIAN OPTION:

Remove chicken.

DIRECTIONS:

Place half of the wrap ingredients (except fruit) in a romaine lettuce leaf or gluten free tortilla. Eat with ½ cup of fruit of your choice on the side. Save the other half the wrap ingredients for a second romaine lettuce leaf or tortilla.


Snack

COTTAGE CHEESE WITH QUINOA

INGREDIENTS:

½ cup cottage cheese sprinkled with cinnamon (optional) | 1/2 cup quinoa, cooked | pepper to taste

DIRECTIONS:

Prepare quinoa according to package directions. Once quinoa is cooked, add cottage cheese. Mix quinoa and cottage cheese with salt and pepper for a savory taste or cinnamon and a small amount of stevia for a sweet taste.


Dinner

SALMON TERIYAKI

MARINADE:

¼ cup Tamari

¼ cup dry sherry


1 tablespoon fresh ginger, chopped

2 garlic clove SALMON:

3 ounces salmon

½ cup asparagus

½ cup lentils

DIRECTIONS:

Mix all marinade ingredients together. Place 6 ounces of salmon in the marinade (can add more salmon if you are having company).

In a medium saucepan, add 1 ½ cups of water to the lentils and cook on medium heat. Make sure to use a large enough saucepan as the lentils will double or triple in size. Bring to a boil and cover tightly. Reduce heat and simmer until they are tender, about 15 minutes.

Steam the asparagus. Cook the salmon in the oven under high broil for 3-4 minutes on each side. Serve with steamed asparagus and lentils.


Snack

MANGO SMOOTHIE

INGREDIENTS:

½ cup plain Greek yogurt | ¼ cup mango | ½ cup Water | ½ cup coconut water | 1 pinch of cayenne pepper | 1 handful of ice

DIRECTIONS:

Mix all together in the blender. Enjoy!

SUBSTITUTIONS:

In place of plain Greek yogurt, you may also use plain kefir or 1 serving of protein powder.


Day Six Example For WomenBreakfast

CHOCOLATE Delight Smoothie

INGREDIENTS:

¼ cup spinach or kale leaves

1 tablespoon cacao powder

½ avocado

½ banana

½ cup plain kefir or plain Greek yogurt

½ cup water

¼ cup raw oats, uncooked

handful of ice

DIRECTIONS:

Mix together for your on-the-go energy drink!


Snack


INGREDIENTS:

½ cup garbanzo (chickpeas) beans, rinsed and drained (reserve 1⁄8 - 1/4 cup of liquid) | 1 clove garlic | 1 tablespoon tahini | 1 teaspoon freshly squeezed lemon juice | 2 teaspoons extra virgin olive oil | 1/8 - 1/4 teaspoon cumin or chili powder (optional) | ¼ teaspoon sea salt | Pinch of black pepper | ½ cup sliced red peppers or vegetable of choice (from approved list)

DIRECTIONS:

Add garbanzo beans, garlic, tahini, lemon juice, extra virgin olive oil, sea salt, black pepper and 1/8 - 1/4 cup liquid from garbanzo beans. Add more if needed. Blend ingredients together until you get a thick, creamy mixture without any chunks. Eat hummus with 1/2 cup of sliced red pepper or other vegetable of choice.


Lunch

TUNA SANDWICH

INGREDIENTS:

1 wedges iceberg lettuce

3 ounces can of tuna in water, drained

2.5 tablespoons plain Greek yogurt

1 teaspoon dijon mustard

1 teaspoon fresh chives, chopped

2 teaspoons fresh fennel

DIRECTIONS:

Mix all ingredients together and place in lettuce wedge with a side of fruit.

VEGETARIAN OPTION:

Use ½ a cup of red kidney, chickpeas, black beans (rinsed and drained) or 2 eggs and hemp seeds.


Snack

KEFIR SMOOTHIE

INGREDIENTS:

½ cup plain kefir | 1 handful of unsalted sunflower seeds

DIRECTIONS:

Mix ingredients together. Enjoy with a side of 1 slice of ezekiel bread with 2 teaspoons of almond or peanut butter.


Dinner

LEMON CHICKEN with Bean and Veggie Salad

INGREDIENTS:

1 teaspoon sea salt

¼ teaspoon black pepper

½ cup walnuts, crushed

3 ounces chicken breasts

3 tablespoon Extra-Virgin Olive Oil

¼ cup fresh lemon juice

1 tablespoon fresh parsley, minced

2 x 15 ounce cans of chickpeas, rinsed and drained

3 red bell peppers, diced

1 cup fresh cilantro, chopped

1 cup flat leaf parsley, chopped

3 garlic cloves, minced

DIRECTIONS:

Mix ½ salt and pepper with the crushed walnuts. Put the chicken in nuts and coat both sides. Put 3 tablespoon olive oil in the skillet and sauté chicken breast about 3 minutes on each side until lightly brown. Pour the lemon juice into the skillet, bring to a boil. Let the chicken simmer in the liquid for 5 minutes. Garnish with lemon and parsley.

Mix all bean and veggie ingredients and add lemon and ½ sea salt to taste. This can be made ahead of time to marry the flavors.

1 serving of Bean and Veggie Salad equals ½ cup. Store the leftovers in the fridge for later.


Snack

INGREDIENTS:

½ cup cottage cheese | ¼ cup pears sliced | dash of cinnamon

Cottage Cheese and Spiced Pears

DIRECTIONS:

Mix pears and cottage cheese, top with a dash of cinnamon.


Day Seven Example For Women

Breakfast

YUMMY YOGURT

INGREDIENTS:

½ cup plain Greek yogurt

handful of chopped nuts of choice

¼ cup fruit

¼ cup sliced veggies or 1 scoop powdered greens

DIRECTIONS:

Mix nuts and fruit with yogurt. Eat with sliced veggies on the side or 1 scoop of powdered greens in 1 cup of water.


Snack

VEGGIES & DIP

INGREDIENTS:

½ cup plain Greek yogurt | handful of fresh basil and cilantro | pinch of cayenne pepper | ¼ cup sliced celery to dip


Lunch

CHICKEN Or Shrimp Pear Salad

INGREDIENTS:

½ cup organic spinach or kale

1 teaspoon of extra virgin olive oil

juice from 1 organic lemon

½ cup organic pear, diced

3 ounces chicken or shrimp, chopped

VEGETARIAN OPTION:

In place of chicken, use 2 tablespoons of hemp or chia seeds.


Snack

CHOCOLATE CHIP COOKIE DOUGH

INGREDIENTS:

1 tablespoon vanilla protein powder | 1 handful of cacao nibs | 1 teaspoon pure vanilla extract | ½ teaspoon stevia | 1 tablespoon peanut butter

DIRECTIONS:

Mix all together for a very yummy treat. This is served raw. Store in the fridge.


Dinner

CHOCOLATE Banana Smoothie

INGREDIENTS:

½ cup fresh spinach or 1 scoop of Organifi Greens

1 tablespoon raw cacao powder

½ cup plain kefir or 1 scoop vanilla protein powder

1 banana (you can substitute for ¼-½ cup of frozen cherries or blueberries)

½ cup raw oats

1 handful of ice

DIRECTIONS:

Blend all ingredients together in a blender for a delicious dinner on-the-go.


Snack

EGGS & BERRIES

INGREDIENTS:

2-3 hard boiled eggs | ¼ cup sliced strawberries

DIRECTIONS:

Peel eggs and enjoy with sliced strawberries.


Day One Example Meal PlanFor Men

Breakfast

EGGS & SPINACH with Side of Oatmeal

INGREDIENTS:

½ cup spinach

1 tablespoon chopped onion

4 eggs

4 sprigs sweet basil

½ cup oatmeal

½ cup blueberries (or berries of choice)

1-2 teaspoons cinnamon

DIRECTIONS:

Coat skillet with non-stick cooking spray. Place ½ cup spinach and 1 tablespoon of chopped onion in a skillet over medium heat, cook until wilted. Add 4 eggs, cook until done and top with sweet basil. Cook ½ cup oats according to the package. If you like creamier oatmeal, add water to desired consistency, top with berries and cinnamon.


Snack

GREEK YOGURT & Veggies

INGREDIENTS:

½ cup plain Greek yogurt | crushed red pepper, to taste | rosemary, to taste | fresh dill, to taste | ½ cup sliced red pepper or vegetable of choice

DIRECTIONS:

Mix ½ cup plain Greek yogurt with crushed red pepper, rosemary and dill. Eat with ½ cup sliced red peppers or other vegetable of choice.


Lunch

GROUND TURKEY with Warm Fruit Dessert

INGREDIENTS:

3 ounces ground turkey

1 teaspoon taco seasoning

½ cup of green lettuce of fresh cilantro, chopped

½ cup apple or pear pinch of cinnamon or nutmeg

DIRECTIONS:

Take 3 ounces ground turkey, cook in skillet until fully cooked, add 1 teaspoon taco seasoning. When evenly mixed, scoop turkey meat on ½ cup of greens and top with fresh cilantro. Slice an apple or a pear, sprinkle with cinnamon or nutmeg. Place in a pan and bake in an oven for 15 minutes in 350°F.


Snack

CHICKEN & QUINOA

Prep. time 15 minutes | Cook time 25 minutes | 1 servingINGREDIENTS:

¼ cup quinoa | 3 ounces cooked chicken, cubed | desired spices and herbs, to taste | 1 tablespoon extra virgin olive oil

DIRECTIONS:

Prepare a batch of quinoa according to package directions. Measure out ¼ cup of quinoa and add in 3 ounces cooked and cubed chicken breast, for a snack on the go. Store rest of the quinoa in the refrigerator. When ready to eat, drizzle 1 tablespoon of extra virgin olive oil and fresh spices and herbs.


Dinner

SALMON & VEGGIES

INGREDIENTS:

6 ounces wild caught salmon

1 cup beets or vegetables of choice, steamed

½ cup brown rice

juice from ½ of a lemon

black pepper, to taste

spice of choice (I like curry with this recipe), to taste


DIRECTIONS:

Take 6 ounces salmon place in tin foil. Squeeze juice from ½ of a lemon on it and top with black pepper. Secure in tin foil and bake at 350F for 30 minutes. Cook brown rice according to package directions. Add any spice you would like. Steam 1 cup of beets or vegetables, top with black pepper and 1 teaspoon extra virgin olive oil.


Snack

FRUIT DELIGHT

INGREDIENTS:

½ cup plain Greek yogurt | ¼ cup fruit of choice | cinnamon, to taste | 1 serving of stevia according to package

DIRECTIONS:

Mix ½ cup plain Greek yogurt with ¼ cup fruit, sprinkle with cinnamon and stevia.


Day Two Example For MenBreakfast

TOMATO AVOCADO & Egg on Toast

INGREDIENTS:

4 eggs

½ avocado

1 roma tomato

2 slices of toasted ezekiel bread

½ cup fruit of choice

DIRECTIONS:

Coat frying pan with non-stick cooking spray and fry eggs in a pan, over medium heat. Toast ezekiel bread and spread avocado on the toast. Top with sliced tomato and fried eggs. Serve with ½ cup of fruit of choice.


Snack


INGREDIENTS:

½ cup garbanzo (chickpeas) beans, rinsed and drained (reserve 1⁄8 - 1/4 cup of liquid) | 1 clove garlic, minced | 1 tablespoon tahini | 1 teaspoon freshly squeezed lemon juice | 2 teaspoons extra virgin olive oil | 1/8 - 1/4 teaspoon cumin or chili powder (optional) | ¼ teaspoon sea salt | pinch of black pepper | ½ cup red peppers or vegetable of choice, sliced

DIRECTIONS:

Add garbanzo beans, garlic, tahini, lemon juice, extra virgin olive oil, sea salt, black pepper and 1/8 - 1/4 cup liquid from garbanzo beans. Add more if needed. Blend ingredients together until you get a thick, creamy mixture without any chunks. Eat hummus with ½ cup of sliced red peppers or other vegetable of choice.


Lunch

GREEK SALAD

INGREDIENTS:

½ cup romaine lettuce, chopped

4 cherry tomatoes, halved

2 slices of cucumber, quartered

1 tablespoon red onion, diced

1 tablespoon parsley, chopped

for vegetarians, add 2 ⅔ cups garbanzo (chickpeas) beans, rinsed and drained

for meat eaters add 3 ounces chicken, cooked and cubed

DIRECTIONS:

Add all salad ingredients into a bowl. In a separate, smaller bowl, mix dressing. Drizzle dressing over salad and toss to mix.

DRESSING:

2 tablespoons extra virgin olive oil

2 tablespoons freshly squeezed lemon juice


Snack

Fruit and Nuts

INGREDIENTS:

1/8 cup of raw almonds | ½ cup of berries of choice | ½ cup plain Greek yogurt

DIRECTIONS:

Add all ingredients into a small bowl and toss to combine.


Dinner

CHICKEN with Broccoli & Rice

INGREDIENTS:

6 ounces chicken, cooked

1 cup broccoli florets

½ cup brown rice or quinoa

1½ cups chicken or vegetable stock

1 teaspoon sea salt



juice from ½ of a lemon (optional)

DIRECTIONS:

Cook chicken in a pan with coconut oil until cooked through. Steam broccoli florets. Cook rice or quinoa according to package directions using chicken or vegetable stock (instead of water to add flavor). Season meal with sea salt, black pepper and any other preferred spices. Top with lemon juice (optional).


Snack

INGREDIENTS:

½ apple, sliced | 2 tablespoons peanut or almond butter | 1 tablespoons hemp or chia seeds

Apples and Peanut Butter

DIRECTIONS:

Mix the seeds with the nut butter and spread over apple slices.


Day Three Example For MenBreakfast

OAT BREAKFAST with Fruit and Nuts

INGREDIENTS:

1 cup old-fashioned oats, cooked

½ cup blueberries

¼ cup walnuts pinch of cinnamon (optional)

½ cup vegetables of choice

1 cup plain Greek yogurt

DIRECTIONS:

Cook oats according to package directions. Top with berries, nuts and a pinch of cinnamon if desired. Eat with a ½ cup of vegetables of choice and 1 cup of plain Greek yogurt.


Snack

INGREDIENTS:

2 hard boiled eggs | ½ cup red bell pepper, sliced

Eggs and Veggies

DIRECTIONS:

Peel eggs and enjoy with a side of sliced bell pepper


Lunch

QUINOA SALAD

INGREDIENTS:

3 ounces chicken

¼ cup quinoa, cooked

¼ cucumber, diced

¼ cup raw walnuts

¼ red bell pepper, diced


2 tablespoons balsamic vinegar

3-4 sprigs of fresh parsley

½ cup of fruit of choice

sea salt and black pepper, to taste

DIRECTIONS:

Cook quinoa according to package directions and allow to cool. Add quinoa, chicken, cucumber, walnuts, and red pepper to a large mixing bowl. Add extra virgin olive oil, balsamic vinegar, salt and black pepper. Toss to combine. Garnish with a few sprigs of parsley. Eat with ½ cup of fruit.


Snack

AVOCADO TOAST

INGREDIENTS:

1 slice ezekiel bread, toasted | 1 tablespoon avocado, mashed | 1 tablespoons hemp seeds | 1 tablespoon chia seeds | sea salt and black pepper, to taste

DIRECTIONS:

Toast ezekiel bread and top with mashed avocado, hemp seeds, salt and black pepper.


Dinner

BURGER in a Lettuce Wrap

INGREDIENTS:

6 ounces ground grass-fed beef or ground turkey

2-4 leaves of romaine lettuce

1 roma tomato, sliced

½ red onion, sliced

1 tablespoon yellow mustard

1 medium sized sweet potato

1 teaspoon paprika

1 teaspoon sea salt


1 teaspoon garlic or onion powder

1½ tablespoons unrefined coconut oil, melted

DIRECTIONS:

Preheat oven to 400°F. Peel sweet potato and cut into thin “french fry” like slices. Cover with ½ tablespoon melted coconut oil and top with sea salt. Bake in an oven for about 35 minutes or until cooked to desired doneness.

While sweet potatoes are cooking, add meat and spices in a large mixing bowl and mix until spices are evenly distributed. Use your hands and form mixture into 2 medium sized patties. Add remaining coconut oil to a pan and cook patties on the stove, over medium heat until cooked through.

Place burger on lettuce leaves and top with tomato, onion and mustard. Eat with sweet potato fries on the side.


Snack

CINNAMON KEFIR

INGREDIENTS:

3 ounces plain kefir | 1 teaspoon cinnamon | 1 teaspoon raw stevia | ¼ cup fresh raspberries or fruit of choice

DIRECTIONS:

Mix all ingredients together in a blender and enjoy.


Day Four Example For Men

Breakfast

SOUTHWEST SCRAMBLE

INGREDIENTS:

4 eggs

¼ cup green bell pepper, chopped

1 white onion (adjust according to taste)

1 pinch of Cayenne Pepper

½ cup black beans

¼ cup fresh spinach

¼ cup fresh cilantro (optional)

1 scoop of plain Greek yogurt (optional)

DIRECTIONS:

Put veggies, peppers, spices, and spinach in a skillet. Cook until spinach is wilted, add eggs and beans. Cook until eggs are done. Top with cilantro and Greek yogurt.


Snack

INGREDIENTS:

½ cup plain kefir | 1 teaspoon stevia or honey | ½ teaspoon cinnamon | ½ cup spinach

DIRECTIONS:

Blend all together in blender. You can add vanilla or mint extract for an extra kick of flavor.

INDIAN LASSI


Lunch

CHICKEN BASIL STIR FRY

INGREDIENTS:


3 ounces chicken, cubed

1 small serrano pepper, minced

2 tablespoons Pad Thai Sauce (recipe below)

¼ cup organic zucchini, cubed

¼ cup organic red bell pepper

½ cup fruit of your choice

handful of fresh basil (optional)

DIRECTIONS:

In a bowl combine all Pad Thai Sauce ingredients and set aside until needed for your stir fry. In a pan, add 1 teaspoon of extra virgin olive oil, zucchini, red bell pepper, chicken and minced serrano pepper. Cook until chicken browns and is fully cooked. Add Pad Thai Sauce. You can top with fresh basil for a fresh kick. Eat with ½ cup of fruit.

PAD THAI SAUCE INGREDIENTS:

1 cup unsweetened coconut milk (best from the can)

2 tablespoons red curry paste

1-2 teaspoons Bragg’s liquid aminos or Tamari

1 inch fresh ginger, grated SERVING SIZE: 2 tablespoons. You can refrigerate or freeze the rest for later.

DIRECTIONS:

Replace chicken with ½ of a 15 ounce can of red kidney beans.


Snack

EGGS & TOAST

INGREDIENTS:

2 hard boiled eggs | 1 slice ezekiel bread | 1 tablespoon of almond or peanut butter | cinnamon toast or plain ezekiel bread

DIRECTIONS:

Top ezekiel bread with peanut or almond butter and cinnamon and eat with the side of an egg.


Dinner

PASTA DISH

INGREDIENTS:

½ cup brown rice pasta or quinoa, cooked


2 tablespoons fresh squeezed lemon juice

½ teaspoon extra virgin olive oil

½ cup organic basil, chopped

½ cup organic mushrooms

1 cup broccoli

DIRECTIONS:

Sauté mushrooms, extra virgin olive oil, broccoli and chicken together until mushrooms are lightly browned and chicken is cooked. Place on top of cooked pasta and top with fresh basil and lemon juice.


Snack

INGREDIENTS:

½ cup Greek yogurt | ¼ cup berries | 1 teaspoon of stevia (optional)

Berry Delight

DIRECTIONS:

Add all ingredients together in a bowl and enjoy!


Day Five Example For Men

Breakfast

BANANA PANCAKES

INGREDIENTS:

4 egg whites

4 teaspoons coconut oil (for skillet)

1 organic banana, mashed

2 teaspoons cinnamon

4 tablespoons water

1 cup almond flour

½ cup veggie of choice

DIRECTIONS:

Mix all ingredients together. Heat skillet with coconut oil on medium-low and pour ¼ cup of mix for each pancake. Heat and brown on both sides. Eat ½ cup veggies of choice on the side. You can drizzle 2 tablespoons of 100% pure maple syrup (optional).


Snack

INGREDIENTS:

½ cup plain Greek yogurt | crushed red pepper, rosemary and dill | ½ cup sliced organic red pepper or veggie of choice

Veggies and Dip

DIRECTONS:

Add Greek yogurt with herbs and spices in a small bowl and mix together. Dip veggies in sauce to enjoy this refreshing snack


Lunch

SOUTHWEST WRAP

INGREDIENTS:

2 large romaine lettuce leaves or 2 gluten free tortillas

1 cup lettuce, shredded

2/3 cup black beans, rinsed and drained

1 cup chicken, cooked and cubed (optional)

¼ cup red onion, diced

¼ cup cilantro (optional)

2 tablespoons salsa

1 cup of fruit of choice

lime, to taste

VEGETARIAN OPTION:

Remove chicken.

DIRECTIONS:

Place half of the wrap ingredients (except fruit) in a romaine lettuce leaf or gluten free tortilla. Eat with ½ cup of fruit of your choice on the side. Save the other half the wrap ingredients for a second romaine lettuce leaf or tortilla.


Snack

COTTAGE CHEESE WITH QUINOA

INGREDIENTS:

½ cup cottage cheese sprinkled with cinnamon | ¼ cup quinoa, cooked | salt and pepper to taste

DIRECTIONS:

Prepare quinoa according to package directions. Once quinoa is cooked, add cottage cheese. Mix quinoa and cottage cheese with salt and pepper for a savory taste or cinnamon and a small amount of stevia for a sweet taste.


Dinner

SALMON TERIYAKI

MARINADE:

½ cup tamari

½ cup dry sherry

2 tablespoons unrefined coconut oil

2 tablespoons fresh ginger, chopped

3 garlic cloves SALMON, ASPARAGUS, LENTILS: 6 ounces salmon

1 cup asparagus

½ cup lentils

DIRECTIONS:

Mix all marinade ingredients together. Place 6 ounces of salmon in the marinade (can add more salmon if you are having company).

In a medium saucepan, add 1 ½ cups of water to the lentils and cook on medium heat. Make sure to use a large enough saucepan as the lentils will double or triple in size. Bring to a boil and cover tightly. Reduce heat and simmer until they are tender, about 15 minutes.

Steam the asparagus. Cook the salmon in the oven under high broil for 3-4 minutes on each side. Serve with steamed asparagus and lentils.


Snack

MANGO SMOOTHIE

INGREDIENTS:

½ cup plain Greek yogurt | ¼ cup mango | ½ cup water | ½ cup coconut water | 1 pinch of cayenne pepper | 1 handful of ice

DIRECTIONS:

Mix all together in the blender.

SUBSTITUTIONS:

In place of plain Greek yogurt, you may also use plain kefir, or 1 serving protein powder.


Day Six Example For MenBreakfast

CHOCOLATE Delight Smoothie

INGREDIENTS:

½ cup spinach or kale leaves

1 tablespoon cacao powder

½ avocado

½ banana

1 cup kefir or yogurt

½ cup water

½ cup raw oats

handful of ice

DIRECTIONS:

Blend together for your on-the-go energy drink!


Snack


INGREDIENTS:

½ cup garbanzo (chickpeas) beans, rinsed and drained (reserve 1/8 - 1/4 cup of liquid) | 1 clove garlic | 1 tablespoon tahini | 1 teaspoon freshly squeezed lemon juice | 2 teaspoons extra virgin olive oil | 1/8 - 1/4 teaspoon cumin or chili powder (optional) | ¼ teaspoon sea salt | pinch of black pepper | ½ cup sliced red peppers or vegetable of choice (from approved list)

DIRECTIONS:

Add garbanzo beans, garlic, tahini, lemon juice, extra virgin olive oil, sea salt, black pepper and 1/8 - 1/4 cup liquid from garbanzo beans. Add more if needed. Blend ingredients together until you get a thick, creamy mixture without any chunks. Eat hummus with ½ cup of sliced red pepper or other vegetable of choice.


Lunch

TUNA SANDWICH

INGREDIENTS:

1 iceberg lettuce leaf

3 ounce can of tuna in water, drained

2 ½ tablespoons plain Greek yogurt

1 teaspoon dijon mustard

1 teaspoon fresh chives, chopped

2 teaspoons fresh fennel

½ cup fruit of choice

DIRECTIONS:

Mix all ingredients together, except lettuce leaf and fruit. Place mixture in a lettuce leaf. Eat with ½ cup of fruit of choice.

VEGETARIAN OPTION:

½ a cup of red kidney, chickpeas, black beans (rinsed and drained) or 2 eggs and hemp seeds.


Snack

KEFIR SMOOTHIE

INGREDIENTS:

½ cup plain kefir | 1 handful of unsalted sunflower seeds

DIRECTIONS:

Mix ingredients together. Eat with a side of 1 slice of ezekiel bread with 2 teaspoons of almond or peanut butter.


Dinner

LEMON CHICKEN with Bean and Veggie Salad

INGREDIENTS:

1 teaspoon sea salt

¼ teaspoon black pepper

1 cup raw walnuts, crushed

6 ounces chicken breasts

3 tablespoons extra-virgin olive oil

¼ cup fresh lemon juice

1 tablespoon fresh parsley, minced

2 15 ounce cans of chickpeas, rinsed and drained

3 red bell pepper, diced

1 cup fresh cilantro, chopped

1 cup flat leaf parsley, chopped

3 garlic clove, minced

DIRECTIONS:

Mix ½ salt and pepper with the crushed walnuts. Coat the chicken with the mixture from both sides. Heat 3 tablespoon olive oil in the skillet and sauté chicken breasts about 3 minutes on each side until lightly brown. Pour the lemon juice into the skillet, bring to a boil. Let the chicken simmer in the liquid for 5 minutes. Garnish with lemon and parsley.

For the bean and veggie salad, mix all ingredients together, add lemon and ½ sea salt to taste. This can be made ahead of time to marry the flavors.

1 serving of bean and veggie salad equals 1 cup. Store the leftovers in the fridge for later.


Snack

INGREDIENTS:

½ cup cottage cheese | ¼ cup pears sliced | dash of cinnamon

Cottage Cheese and Spiced Pears

DIRECTIONS:

Mix pears and cottage cheese, top with a dash of cinnamon.


Day Seven Example For Man

Breakfast

YUMMY YOGURT

INGREDIENTS:

1 cup plain Greek yogurt

handful of nuts of choice, chopped

½ cup fruit

½ cup veggies, sliced or 1 scoop powdered greens

DIRECTIONS:

Mix nuts and fruit with yogurt. Eat with sliced veggies on the side or 1 scoop of powdered greens in 1 cup of water.


Snack

VEGGIES & DIP

INGREDIENTS:

½ cup plain Greek yogurt | handful of fresh basil and cilantro | pinch of cayenne pepper | ½ cup celery, sliced

DIRECTIONS:

Add Greek yogurt with herbs and spices in a small bowl and mix together. Dip veggies in sauce to enjoy this refreshing snack


Lunch

CHICKEN Or Shrimp Pear Salad

INGREDIENTS:

½ cup organic spinach or kale

1 teaspoon of extra virgin olive oil

juice from 1 organic lemon

½ cup organic pear, diced

3 ounces chicken or shrimp, chopped

VEGETARIAN OPTION:

In place of chicken, use 2 tablespoons of hemp or chia seeds.


Snack

CHOCOLATE CHIP COOKIE DOUGH

INGREDIENTS:

1 tablespoon vanilla protein powder | 1 handful cacao nibs | 1 teaspoon pure vanilla extract | ½ teaspoon stevia | 1 tablespoon peanut butter

DIRECTIONS:

Mix all together for a very yummy treat. This is served raw. Store in the fridge.


Dinner

CHOCOLATE Banana Smoothie

INGREDIENTS:

1 cup fresh spinach or 1 scoop Organifi Greens

1 tablespoon raw cacao powder

1 cup plain kefir or 1 scoop vanilla protein powder

1 banana (you can substitute for ¼-½ cup frozen cherries or blueberries)

½ cup raw oats

1 handful of ice

DIRECTIONS:

Blend all ingredients together in a blender for a delicious dinner on-the-go.


Snack

EGGS & BERRIES

INGREDIENTS:

2-3 hard boiled eggs | ½ cup fruit of choice

DIRECTIONS:

Peel eggs and enjoy with a side of fruit.


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Risks Of Product Use · 2019. 5. 27. · spice of choice (I like curry with this recipe), to taste...

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