Day 1

Start your day with 2 cups of warm water and a pinch of Himalayan sea salt (its pink)-30
minutes before breakfast

Breakfast

Mini Paleo Egg Omeletes (3)

Mix 2-3 Eggs & 5 Egg Whites scrambled together with baby spinach or chopped collard
greens, chopped low sodium ham or uncured bacon, chopped red & green peppers,
chopped mushrooms & chopped red onion.

Pour into greased muffin tins and bake at 350 for 20 minutes.

Save remaining muffins for breakfast later this week.

Snack

Reeses Peanut Butter Shakeology- Blend chocolate shakeology, 8 oz. unsweetened

almond milk, 1 tbsp. peanut butter and banana.

-Or-

1 green Apple with 15-20 raw almonds

Lunch

Avocado Chicken Salad

- Avocado, sliced

4 oz. grilled chicken

1 cup mixed greens or romaine lettuce

Tomato, shredded carrots, sprouts, jicama, cucumbers, onions

2 tbsp. olive oil & balsamic vinegar

Snack

1 slice Ezekiel toast with 1 tbsp. peanut or almond butter (Ezekeil is not gluten free, so
avoid it if you are going gluten free)

banana

Dinner-

Mini Gluten Free Meat Loaf Muffins

2 muffins per serving

Ingredients:

1 1/2 lb grass fed beef

2 tablespoons organic ketchup

1 tablespoon Dijon mustard

1/2 teaspoon sea salt

1/4 teaspoon pepper

1 small onion, finely chopped (1/3 cup)

1 egg

1. Heat oven to 350F. In large bowl, combine all meat loaf ingredients. Grease 8 muffin tins
and divide meatloaf mixture into each one.

2. Bake uncovered 1 hour to 1 hour 15 minutes or until thermometer inserted in center of

loaves reads 160F. Drain.

Serve with:

2 cups steamed mixed vegetables

1/2 baked sweet potato

Day 2

Start your day with 2 cups of warm water and a pinch of Himalayan sea salt (its pink)-30
minutes before breakfast

Breakfast

Mini Paleo Egg Omeletes (3)

Snack

Vanilla Shakeology shake blended with 1.5 cups unsweetened almond milk and cup
blueberries

-OR-

2 boiled eggs

-OR-

1 slice of Ezekiel toast & 1 tbsp. peanut butter and banana

Lunch-dinner leftovers from last night

Gluten Free Meatloaf Muffins (2)

1/2 cup Quinoa OR 6 oz sweet potato OR cup black beans

1 cup mixed steamed veggies (or choice)

Snack

1 whole Green Apple or Banana

1 tbsp. peanut or raw almond butter

Dinner- Turkey Burgers (make an extra serving for lunch tomorrow) or you can have 2
meatloaf muffins

4 oz. Turkey Burgers

1 1/2 lb. ground turkey

1/4 cup finely diced onion

2 egg whites, lightly beaten

1/4 cup chopped fresh parsley

1 clove garlic, peeled and minced

1 teaspoon salt

1/4 teaspoon ground black pepper

Directions:

1. In a large bowl, mix ground turkey, bread crumbs, onion, egg whites, parsley, garlic, salt,
and pepper. Form into 6 patties.

2. Cook the patties in a medium skillet over medium heat, turning once, to an internal
temperature of 180 degrees F (85 degrees C).

Serve with:

1-1.5 cups of steamed vegetables

1/2 cup Quinoa OR 6 oz sweet potato OR cup black beans

Day 3

Start your day with 2 cups of warm water and a pinch of Himalayan sea salt (its pink)-30
minutes before breakfast

Breakfast

Green Egg Scramble

2 eggs & 2 egg whites

1 cup spinach or collard greens

cup black beans

1-2 tbsp Salsa

-OR_

1 slice Ezekiel toast with 1 tbsp peanut butter and banana

Snack

Vanilla Shakeology shake blended with 1.5 cups unsweetened almond milk and cup
blueberries

Lunch

LEFTOVER DINNER FROM LAST NIGHT

4 oz. Turkey Burger or 2 meatloaf muffins

1-1.5 cups of steamed vegetables

4 oz of baked sweet potato or cup pinto beans

Snack

2 boiled eggs with a green apple

Dinner

White Bean Chicken Chili

Serves 6-8

(1 Cup Serving)

1 tablespoons olive oil

1 medium onion, finely chopped

1 (4 ounce) can chopped green chiles, drained

2 teaspoons ground cumin

2 (16 ounce) cans Great Northern Beans

1 (14.5 ounce) can chicken broth

1 cups finely chopped cooked chicken breast

Salsa (optional)

Instructions

1.In large skillet, cook onion in oil for 4 minutes or until transparent. Add chiles, and cumin;
cook and stir for 2 minutes. Add beans and chicken broth; bring to a boil. Reduce heat;
simmer for 10 minutes or until thickened. Add chicken; cook until hot.

2.Garnish with salsa, if desired.

Day 4

Start your day with 2 cups of warm water and a pinch of Himalayan sea salt (its pink)-30
minutes before breakfast

Breakfast

Mini Egg Omeletes (3)

Snack

Chocolate Shakeology- Blend 8 oz. unsweetened almond milk, 1 tbsp. peanut butter and
banana.

-Or-

1 green Apple with 15-20 raw almonds

Lunch

DINNER FROM THE NIGHT BEFORE

White Chicken Chili

Serve with mixed green salad topped with 2 hard-boiled egg whites & 2 tsp olive oil &
balsamic vinegar.

Dinner

5 oz.-Citrus Marinated Flank Steak

Ingredients

The juice of 1 orange

The juice of 2 limes

cup extra virgin olive oil

2 garlic cloves, roughly chopped

1 tablespoon chipotle chili powder

3 tablespoons chopped cilantro

1 teaspoon ground cumin

1 teaspoon salt

2 pound flank steak

Instructions

1. With a small, sharp paring knife score the steak on both sides.

2. Combine the orange juice, lime juice, olive oil, garlic, chili powder, cumin and salt in the
bowl of a food processor or blender; puree until smooth. Place the steak in a large,
resealable plastic bag and pour the marinade over it. Press out the air, seal the bag and
marinate at room temperature for at least 2 hours.

3. Prepare the coals on the grill until they are glowing red with a white ash around them.
Drain and discard the marinade and place the steak 4 inches over the coals; sear quickly,
about 3 to 4 minutes on each side.

4. Move the steak away from the direct heat, cover the grill and continue to cook until the
internal temperature reaches 135 F, about 7 to 10 minutes longer. Remove the steak from
the grill and allow to rest for 10 minutes before slicing and serving.

Serve with:

1-1.5 cups of steamed vegetables

1 cup mixed green salad (with sliced tomatoes, cucumbers, red onion)

Day 5

Start your day with 2 cups of warm water and a pinch of Himalayan sea salt (its pink)-30
minutes before breakfast

Breakfast

Green Egg Scramble

2 eggs & 2 egg whites

1 cup spinach or collard greens

cup black beans

1-2 tbsp Salsa

Snack

Pumpkin Spice Latte Shakeology

cup pumpkin puree, 1 tsp. cinnamon and nutmeg

tsp. vanilla

1 scoop of Vanilla Shakeology

1.5 cups of unsweetened almond milk

1 cup ice and blend!

OR 2 boiled eggs & apple

Lunch-

4 oz. grilled chicken or two mini meatloaves or 4 oz. turkey burger or 4 oz. flank steak

1 cup broccoli

Mixed green salad (with sliced tomatoes, cucumbers, red onions)

1 tbsp. olive oil & balsamic vinegar

Snack

1 rice cake

1 tbsp. Peanut Butter

banana sliced and tsp honey

Dinner

Citrus Flank Steak or Grilled Chicken with Sweet Potatoes and Asparagus

4-5 oz. Citrus Flank Steak or 4-5 oz. grilled chicken (Seasoned with seasoning of choice)

Roasted Asparagus (drizzle with 1 tbsp. olive oil and bake for 15 minutes at 350)

1 cup baked sweet potatoes

Day 6

Start your day with 2 cups of warm water and a pinch of Himalayan sea salt (its pink)-30
minutes before breakfast

Breakfast

Mini Egg Omeletes (3)

Snack

Shakeology Starbucks Vanilla Latte-1 scoop Vanilla shakeology, 1.5 cups unsweetened
vanilla almond milk, cup coffee and cup of ice blended!

OR

1 rice cake with 1 tbsp almond or peanut butter and banana sliced and a drizzle of tsp
honey

Lunch-Dinner from the night before!

Flank Steak or Grilled chicken with Sweet Potatoes and Asparagus

Snack

2 Hard Boiled Eggs

1 green apple

Dinner-

Rosemary & Caper Wild Caught Salmon

Ingredients

4 (6-ounce) wild caught salmon fillets

1/4 cup extra-virgin olive oil

1/2 teaspoon sea salt

1/2 teaspoon freshly ground black pepper

1 tablespoon minced fresh rosemary leaves

8 lemon slices (about 2 lemons)

1/4 cup lemon juice (about 1 lemon)

1/2 cup Marsala wine (or white wine)

4 teaspoons capers

4 pieces of aluminum foil

Directions

Brush top and bottom of salmon fillets with olive oil and season with salt, pepper, and
rosemary. Place each piece of seasoned salmon on a piece of foil large enough to fold over
and seal. Top the each piece of salmon with 2 lemon slices, 1 tablespoon of lemon juice, 2
tablespoons of wine, and 1 teaspoon of capers. Wrap up salmon tightly in the foil packets.

Place a grill pan over medium-high heat or preheat a gas or charcoal grill. Place the foil
packets on the hot grill and cook for 10 minutes for a 1-inch thick piece of salmon. Serve in
the foil packets.

Serve with:

10 Roasted Asparagus Spears

1 cup Baked Sweet Potatoes

Day 7

Start your day with 2 cups of warm water and a pinch of Himalayan sea salt (its pink)-30
minutes before breakfast

Breakfast

2 hard boiled eggs

1 green apple sliced

Snack

ALMOND JOY Shakeology

1 scoop chocolate shakeology

1 tbsp almond butter and 1-2 tbsp shredded coconut

1.5 cups of unsweetened coconut milk

1 cup ice and then blend! Top with some shredded coconut and a couple almonds J

Lunch

DINNER FROM THE NIGHT BEFORE!

Rosemary & Caper wild Caught Salmon

Serve over mixed green salad

Snack

Hummus

1 to 2 Cups Cut Raw veggies

Dinner

Old Bay Roasted Shrimp (makes 2 servings)

1lb. (12 to 15-count) wild caught shrimp

1 tablespoon good olive oil

1 tbsp Old Bay Seasoning

Directions

Preheat the oven to 400 degrees F.

Peel and devein the shrimp, leaving the tails on. Place them on a sheet pan with the olive
oil, & old bay and spread them in 1 layer. Roast for 8 to10 minutes, just until pink and firm
and cooked through. Set aside to cool.

Serve with:

2 cups steamed mixed vegetables

baked sweet potato

Try to buy everything organic if available!

INGREDIENTS

2-3 avocados
Hummus

2 roma tomatoes
Extra Virgin Olive Oil
Mixed greens or romaine
Honey-raw & local is best
Brussel Sprouts
Organic Peanut Butter
1 red & green bell pepper
Organic Almond butter
bag of baby carrots
Pink Himalayin Sea Salt
chopped collard greens
Stevia Packets or drops
1 lb sweet potatoes
Salsa
1 bag baby spinach
Balsamic vinegar
Asparagus
Garlic
Grade B maple syrup (optional)
Celery
2 Red onion
2 white onion
3-4 lemons
2 dozen Organic brown eggs
Mushrooms
Egg Whites
Strawberries, Blueberries or raspberries
3 bananas
1 bag of green apples
Cucumbers
Ezekiel bread or English muffins
frozen spinach or asparagus
Plain Rice Cakes
Quinoa
Rosemary
Capers
Cinnamon
Black Pepper
Chili Powder
Cumin
1 can green chilis
Basil, Parsley
Uncured bacon or ham
Dijon mustard
Organic ketchup
Chicken Broth

 Marsala Wine
Raw Almonds
Vanilla Extract
2 cans of black beans
2 cans white northern beans
Unsweetened Almond Milk
Shakeology-chocolate & vanilla (can purchase samples from
Rhiannon)
4 lbs of organic boneless chicken breasts
1 lb. grass fed beef
1-2 lbs. of ground white meat turkey
1 lb. of flank steak
1 lb. of wild caught salmon
1 lb. shrimp (peeled & de-veined)