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Produce
avocados, 5
baby spinach, 8 cups
bok choy, 1 cup
brussels sprouts, lb.
celery, 11 stalks
daikon, cup
English cucumber, 1.5 cups
garlic, 5 cloves
green onions, 7
heriloom carrots, 1 lb.
iceberg lettuce, 1 head
kale, 3 cups
lemons, 6
red bell pepper, 1.5 cups (about 3)
Perishables
eggs, 8
mayonnaise, 6 tbsp
non-dairy milk, 1.5 cups
olives, 21
vegetable broth, cup
Pantry Goods
alcohol-free stevia, 10 drops
alcohol-free vanilla extract, 1 tsp
almond butter, cup
avocado oil, 5 tbsp
balsamic vinegar, 2 tbsp
brazil nuts, 4
brewed coffee or tea (decaf or regular), 3
cups
cayenne pepper, dash
chia seeds, 1.5 tbsp
chili powder, 3 pinches
coconut aminos, 3 tbsp
coconut oil, 4 tbsp
chili powder, tbsp
crushed almonds or almond flour, cup
Dijon mustard, 1.5 tsp
dried oregano, tsp
dried parsley, tsp
dried rosemary, 2 tsp
dired thyme, 1 tsp
Meat/Deli
chicken thighs (bone-in, skin-on), 10
ground beef, 2 lb.
lamb shoulder chops, 2 (approx. 397 g.)
pork cutlets, 2 (approx. 290 g.)
Breakfast
1
Day 1
Eggnog Rocket
Fuel Latte
Grain-Free Hemp
Heart Porridge
2
Day 5
Day 6
Eggnog Rocket
Fuel Latte
Day 7
Herby Lamb
Shoulder Chops and
Brussels Sprouts
*Bun-less Mexican
Burgers and and Crispy
Plantain Chips
Pump Up
Your Greens
Creamed Soup with
Chicken Thighs
Pump Up
Your Greens
Creamed Soup
with Chicken Thighs
Turmeric Beef
Noodles
Snack
Balsamic Dijon
Chicken Thighs and
Roasted Veggies
Pork Cutlet
with Salad and
Kale Pate
Breakfast
Snack Plate
Grain-Free Hemp
Heart Porridge
*Bun-less Mexican
Burgers and and
Crispy Plantain Chips
Turmeric Beef
Noodles
Breakfast
Snack Plate
Day 4
Pork Cutlet
with Salad and
Kale Pate
Pump Up
Your Greens
Creamed Soup with
Chicken Thighs
Dinner
Breakfast
Snack Plate
Day 2
Day 3
Lunch
Herby Lamb
Shoulder Chops and
Brussels Sprouts
Balsamic Dijon
Chicken Thighs and
Roasted Veggies
*Bun-less Mexican
Burgers and and Crispy
Plantain Chips
Blueberries and
Almond Butter
Herb Crackers
and Kale Pate
Fruit-Free Green
Smoothie
Blueberries and
Almond Butter
2
Herb Crackers
and Kale Pate
3
Fruit-Free Green
Smoothie
Herb Crackers
and Kale Pate
Match the corresponding number and meal type (breakfast, lunch, dinner, or snack) in the chart to find the
recipe below.
Items marked with * are an evening carb-up to balance hormones and bust through plateaus. Watch this
for more on carb-ups.
Breakfast
1
Lunches
1 Pump Up Your Greens Creamed Soup with Chicken Thighs (3 servings)
Chicken Thighs:
6 bone-in, skin-on chicken thighs
2 tbsp lemon juice
tsp sea salt
Freshly ground black pepper, to taste
Instructions
1. Preheat oven to 375F. Sprinkle chicken thighs with lemon juice, and season with salt and pepper.
In a lined and oiled baking sheet, place chicken skin side down and roast for 35-40 minutes, or
until internal temp. reaches 165F.
2. Serve alongside Pump Up Your Greens Creamed Soup.
Soup:
6 cups spinach leaves
3 avocados
1 cups english cucumber
3 green onions
1 cups red bell pepper
cup vegetable broth
3 cloves garlic
3 tablespoons coconut aminos
3 tablespoons lemon juice
3 pinches chili powder (optional)
freshly ground pepper, to taste
3 tbsp nutritional yeast
3 tbsp sesame seeds
3 tbsp olive oil, drizzled
Instructions
1. Throw all ingredients except nutritional yeast, olive oil, and sesame seeds in the blender and blend
until smooth. You may need to blend in separate batches if blender is not big enough.
2. Before serving, top with nutritional yeast, sesame seeds, and drizzled olive oil. Enjoy alongside
chicken thighs.
Dinners
1 Herby Lamb Shoulder Chops and Brussels Sprouts (2 servings)
Lamb
2 lamb shoulder chops
3 tbsp olive oil
2 cloves garlic, minced
tsp dried rosemary
tsp dried thyme
tsp dried parsley
grey sea salt, to taste
freshly ground black pepper
pinch cayenne pepper, optional
Brussels Sprouts
lb. brussels sprouts with ends removed
cup grass-fed tallow, melted
1 tsp grey sea salt
Freshly ground black pepper
Instructions
1. Preheat oven to 400F
2. On a lined baking sheet, toss brussels sprouts with melted tallow and seasonings.
3. Bake for 15-25 minutes, or until slightly browned and crispy-looking
4. Once brussels sprouts are in the oven, rub lamb chops with olive oil, garlic, herbs, salt, and
pepper on both sides.
5. Place lamb chops in a hot cast iron skillet and grill for about 5 minutes each side, or until
internal temperature reaches 125F
6. Let lamb chops rest for 5 minutes before serving and serve alongside brussels sprouts
Snacks
1 Blueberries and Almond Butter (2 servings)
cup almond butter
cup blueberries
Instructions
Mix blueberries and almond butter together in a small bowl. Eat with a spoon.
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WEEK 2: PLAN
Produce
avocado, 4
baby spinach, 2 cups
broccoli, 6 cups
brussels sprouts, 10
butternut squash, 500 grams
(approx. a 1 lb. squash)
carrots, 6
celery, 10 stalks
cilantro, 1 bunch
garlic cloves, 4
kale, 8 cups
lemon, 1
lettuce (iceberg, butter, or
romaine),
12 leaves
mint, 3-4 sprigs
mixed greens, 2 cups
mushrooms, 25
parsley, 2 bunches
pumpkin puree, 1.25 cup
red bell pepper, 1
red onion, 1
russet potatoes, 2
sweet potatoes, 2 small
tomatoes, 1 cup
yellow bell pepper, 1
Perishables
beef stock, 2.1 cups
eggs, 7
maple syrup, 1 tbsp
Pantry Goods
alcohol-free stevia, 20 drops
alcohol-free vanilla, 3.25 tsp
almond butter, cup
arrowroot starch, 1 tbsp
baking powder, tsp
bay leaf, 1
brewed coffee, 3 cups
brewed chai tea, 4 tbsp
cayenne pepper or chili powder, tsp
cacao powder, 4 tbsp
chai tea, loose, 3 tsp
coconut milk, 2 cans
coconut oil, 4.5 tbsp
coriander, 1.5 tsp
crushed tomatoes, 8 oz. can
crushed red pepper, tsp
curry powder, 2 tsp
dried oregano, tsp
garlic powder, 1 tsp
ground cumin, 1 tsp
Meat/Deli
bacon, 10 slices
chicken breast, 200 grams
Breakfast
Day 1
Pumpkin Spice
Rocket Fuel Latte
Spinach
Omelet
Day 2
Day 3
Pumpkin Spice
Rocket Fuel Latte
Pumpkin Spice
Rocket Fuel Latte
Waldorf Salad in
Lettuce Cups
Chai Pumpkin
Keto Smoothie
2
Fat Bomb
Hamburger Soup
Sticks and
Seeds
Sticks and
Seeds
Chai Pumpkin
Keto Smoothie
Waldorf Salad in
Lettuce Cups
Spinach
Omelet
Day 6
Snack
Day 5
Dinner
Day 4
Day 7
Lunch
Flourless
Chocolate Chai
Mug Cake
Chai Pumpkin
Keto Smoothie
Flourless
Chocolate Chai
Mug Cake
Match the corresponding number and meal type (breakfast, lunch, dinner, or snack) in the chart to find the
recipe below.
Items marked with * are an evening carb-up to balance hormones and bust through plateaus. Watch this
for more on carb-ups.
Breakfast
1 Pumpkin Spice Rocket Fuel Latte (1 servings - make 3 times)
Lunches
1 Sweet and Creamy Broccoli Salad (3 servings)
Salad
6 cups fresh broccoli florets, steamed for 3 minutes
6 strips uncured bacon, cooked fully and then chopped
cup of sundried tomatoes, sliced thin
cup sunflower seeds
cup of red onion, chopped
Dressing
cup olive oil, avocado oil, or mayonnaise
2 teaspoons raw apple cider vinegar
2 tbsp gluten-free mustard
1 tbsp maple syrup
handful of fresh parsley (optional)
Combine salad ingredients in a bowl and set aside. Combine dressing ingredients and then pour over
salad ingredients. Toss until salad is well coated in dressing. Serve with a sprinkle of fresh parsley.
2 Creamy Curry Low Carb Noodle Bowl (Serves 2)
226 grams (about .5 pounds) cooked boneless, skinless chicken thighs, cut into bite-sized pieces
1 teaspoon extra virgin coconut oil
16g, 1 full pack of Kanten Noodles
2 carrots, julienned
1 red bell pepper, diced
handful fresh cilantro, chopped
2 handfuls mixed greens
1 batch dairy free creamy curry sauce (see below)
Instructions
1. Saut chicken thighs in a pan with coconut oil until fully cooked and cut into bite sized pieces
2. Prepare Kanten Noodles by placing the two sheets of noodles in a large bowl. Lightly heat a
couple of cups of water, a couple of degrees below boiling. Think: hot water that you can drink.
Pour water over noodles and set aside while you prepare the rest of the ingredients. After about
5 minutes of soaking, strain and set aside in a large bowl to cool.
3. Add chicken, carrots, cauliflower, bell pepper and cilantro to the bowl with the noodles. Set mixed
greens on 2 separate servings plates as the base to your meal.
4. Then prepare the Creamy Curry Sauce
5. Serve immediately or place in the fridge to cool for a couple of hours. Store in an air-tight
container in the fridge for up to 2 days.
Dinners
1 Fat Bomb Hamburger Soup (3 servings)
62.5 grams red onion, sliced (approx. onion)
62.5 grams mushrooms, chopped (approx. 5 count)
100 grams yellow bell pepper, sliced (approx. count)
100 grams Brussels sprouts, halved (approx. 10 count)
2 tbsp coconut oil, melted
Himalayan rock salt, to taste
Freshly ground pepper, to taste
lb. grass-fed regular ground beef
1-2 cloves garlic, minced
100 grams celery (approx. 3 sticks)
2 cups homemade beef stock, with the fat
1 cups organic whole tomatoes
tbsp organic tomato paste
bay leaf
teaspoon dried oregano
pinch cayenne pepper or teaspoon chili powder
12.5 grams (2 tbsp) fresh parsley, chopped
Instructions
1. Preheat your oven to 350F. Place onions, mushrooms, bell pepper, brussels sprouts, palm oil, salt
and pepper on a large baking sheet. Transfer sheet to the oven and roast vegetables for 25-30
minutes. Once complete, set aside.
2. Add ground beef to a large soup pot and cook on medium-low heat until just cooked through.
Add garlic and celery, cook for another 3 minutes. Do not drain the fat, keep it in there.
3. Add remaining ingredients: stock, tomatoes, paste and spices. Bring to a boil, reduce heat to low
and simmer for 15-20 minutes.
4. Stir in roasted vegetables and chopped parsley.
Baked Potato
2 russet potatoes, scrubbed clean and dried
Olive oil, coconut oil, or grass-fed tallow to coat potatoes + more for toppings
Sea salt to taste
Freshly ground pepper to taste
Sprinkle of garlic powder
Instructions
1. Preheat oven to 350F
2. With a fork, poke deep holes into each potato 8-12 times
3. Place potatoes in a bowl and lightly coat with oil of your choice
4. Sprinkle with sea salt, freshly ground pepper, and garlic powder
5. Wrap potatoes in foil (or leave them bare) and bake for 1 hour
6. Serve with sea salt, pepper and extra oil or top with Fat Bomb Hamburger Soup
Instructions
1. Preheat oven to 350F and lightly oil a loaf pan (8.5x4.5) with a dab of coconut oil or red
palm oil. Set aside.
2. Add regular ground beef to a large saucepan and brown on medium-heat until no longer pink.
Add remaining sauce ingredients. Cover and bring to a boil. Reduce heat to simmer and cook for
30 minutes, to thicken.
3. Meanwhile, slice butternut squash into thin pieces, lengthwise. They do not need to be perfect, just
as thin as you can get them, about -inch. If they break while youre cutting, no worries. Set aside.
4. For the dairy-free melty cheese, heat ghee or tallow in a small saucepan over medium heat until
melted. Whisk in the arrowroot. In a small bowl, combine almond milk, salt, lemon juice, garlic
powder and onion powder. Slowly pour the almond milk mixture into the arrowroot mix, whisking
to combine. Continue to whisk until smooth, then remove from the heat to cool for 15 minutes.
Meanwhile, whisk eggs in a small bowl. Once the saucepan mix has cooled, whisk in eggs, slowly.
Adding the eggs will make the mix thinner. Do not worry! The sauce will thicken up when its baked.
5. Now, time to layer your lasagna! From the bottom, up: meat sauce, noodles, meat sauce, parsley,
cheese, noodles, meat sauce, parsley, cheese.
6. Place in the preheated oven and bake for 20-30 minutes, or until the cheese has set and the
ends of the dish begin to crisp up.
Snacks
1 Sticks and Seeds (2 servings)
4 carrots, sliced
4 celery sticks, sliced
avocado
2 tbsp fresh cilantro
2 tsp hemp seeds
2 Pinch sea salt