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Page 1: Copyright © 2017 Leanne Ely All Rights Reserved. …...healthy lunch, but we’ve also included 7 Lunch recipes for you to choose from. DINNER: We’ve provided you with 21 different

Copyright © 2017 Leanne Ely All Rights Reserved. May be copied for individual personal use only. If you’d like to share, please share our free menus available at www.SavingDinner.com

Page 2: Copyright © 2017 Leanne Ely All Rights Reserved. …...healthy lunch, but we’ve also included 7 Lunch recipes for you to choose from. DINNER: We’ve provided you with 21 different

Please check with your doctor before beginning this or any other diet program. Copyright © 2017 Leanne Ely All Rights Reserved. May be copied for individual personal use only.

If you’d like to share, please share our free menus available at www.SavingDinner.com 21 Day Knockout – February 2017 — Page 2 of 78

We put together this 21 Day Knockout program to help you take control of your health, and get you

in the right mindset to consistently achieve your health goals.

You will learn a lot about yourself, your body and whether or not this way of eating is right for you.

Commit to 21 Days and see what you can achieve with this program.

Remember to journal, track your weight, and get moving with our Fitness Guide.

Here’s how to use the 21 Day Knockout:

• Protein each meal

• Vegetables (stay with greens, cruciferious the most, skip the potatoes)

• Fruits are included in the Smoothie recipes – but if the fruit is not listed, it is not part of our

plan (should be lower than 50 on the glycemic index)

• No grains (including corn which is a grain, not a veggie)

• No dairy (exception would be a little butter or ghee)

• Drink water!! Divide your body weight in half, that number is the number of ounces you

should drink each day. (150 pound person would drink 75 ounces)

• Coffee: Black or use stevia to sweeten, coconut milk, almond or cashew milk for creamer. NO

EXCEPTIONS

• Exercise, use the 21 Day Hustle to get your brain wrapped around what your true goals are

BREAKFAST: We have included 7 Smoothie recipes and 7 Breakfast recipes so that you can choose

one for the day that fits your tastes and schedule best.

LUNCH: Leftovers from last night’s delicious 21 Day Knockout Dinner is the easiest way to a quick,

healthy lunch, but we’ve also included 7 Lunch recipes for you to choose from.

DINNER: We’ve provided you with 21 different and delicious Dinner recipes. Try a different one each

day, or pick a couple of favorites you will love to make again and again.

SNACKS: There are times when you are legitimately hungry and need a snack. (Make sure you’re

drinking plenty of water though; it’s easy to confuse thirst with hunger when you’re dehydrated,

FYI!)

Snack ideas:

• 1 tablespoon almond, cashew or macadamia nut butter on a spoon (lick it off slowly)

• 10 raw nuts (not peanuts) and a cup of fresh or frozen berries

• Apple slices and 1 tablespoon nut butter (same choices as above)

• 2 ounces of turkey slices (organic, nitrate free, gluten free) with 1 tablespoon of guacamole or

2 slices of avocado

• Celery sticks with 1 tablespoon nut butter (same choices as above)

• Nitrite free beef jerky (great to keep in your briefcase or purse when traveling)

• Pouches of tuna

• A Saving Dinner PPP Smoothie

Page 3: Copyright © 2017 Leanne Ely All Rights Reserved. …...healthy lunch, but we’ve also included 7 Lunch recipes for you to choose from. DINNER: We’ve provided you with 21 different

Please check with your doctor before beginning this or any other diet program. Copyright © 2017 Leanne Ely All Rights Reserved. May be copied for individual personal use only.

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There are several snack options of course, but let’s keep it simple for the next 21 days…….challenge

yourself to see if you can do without any snacking!

DO eat -

Grass-fed meats

Fish/seafood

Fresh fruits (lower than 50 on the glycemic index)

Fresh vegetables

Eggs

Nuts

Seeds

Healthy oils (olive, walnut, flaxseed, macadamia, avocado, coconut)

DON’T eat -

Cereal grains

Legumes (including peanuts)

Dairy

Refined sugar

Potatoes

Processed foods

Overly salty foods

Refined vegetable oils

Candy/junk/processed food

Page 4: Copyright © 2017 Leanne Ely All Rights Reserved. …...healthy lunch, but we’ve also included 7 Lunch recipes for you to choose from. DINNER: We’ve provided you with 21 different

Please check with your doctor before beginning this or any other diet program. Copyright © 2017 Leanne Ely All Rights Reserved. May be copied for individual personal use only.

If you’d like to share, please share our free menus available at www.SavingDinner.com 21 Day Knockout – February 2017 — Page 4 of 78

Workout to compliment the 21 Day Knockout by Stephen Sues.

Introduction What you will need: (1) light duty resistance band and (1) resistance band door anchor. You can find these online or in stores. Follow instructions for proper set--‐up. Next, download an interval timer app for your smartphone and set it up for 40 second work intervals and 20 second rest intervals. If you don’t own a smartphone a wall clock will be just fine. Each Resistance Workout has 7 exercises. Go through them in order (descriptions to ease confusion are at the end) working for 40 seconds and resting for 20 seconds before moving on. Go through the list twice making it approximately a 14--‐minute workout. The workouts will be days 1, 3, 5, 7, and 9 of the 21 Day Knockout. Days 2, 4, 6, 8, and 10 I would like you to get up, go out and fast walk/slow jog for 10--‐15 minutes at least once a day. This only needs to be moderately intense at most, remember your heart is a muscle too and it’s best not be over--‐trained in the beginning stages of any activity regime. Repeat these workouts starting day 11.

The Workouts

Day 1(Full Body) Day 3(Full Body) Day 5(Lower Body) Day 7(Upper Body) Day 9(Cardio/Core)

Plank Bridge Crunches Plank Plank

Bodyweight Squats Jumping Jacks High Knees Jumping Jacks Bridge

Crunches Bodyweight Squats Bodyweight Squats Band Rows Jumping Jacks

Bridge Band Rows Crunches Band Shoulder Raises High Knees/Marching

High Knees/Marching Pushups Bodyweight Squats Band Bicep Curls Bridge

Pushups High Knees Wall Sit Pushups Crunches

Band Rows Plank Bridge Band Triceps

Kickbacks Jumping Jacks

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Exercise Descriptions Core Plank-‐‐ position yourself on your knees and elbows making a straight line from the shoulders to the knees, squeeze abs and glutes. Advanced: Go up on toes instead of knees.

Page 6: Copyright © 2017 Leanne Ely All Rights Reserved. …...healthy lunch, but we’ve also included 7 Lunch recipes for you to choose from. DINNER: We’ve provided you with 21 different

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Crunches- Laying on back with feet flat on the floor, contract your abs lifting you shoulder blades slightly off the floor, hold for one second, and slowly return to the floor. Repeat.

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Bridge- Same position as the crunch, keeping your heels glued to the floor contract your glutes and low back and raise

yourself as high as possible and hold. Try to make a straight line from the knees to the shoulder. Advanced: Try it on just

one leg, and alternate to the other half way through the time (:40 total).

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Cardio Jumping Jacks- Seriously, its jumping jacks ☺ High Knees/Marching- Run in place bringing your knees up as high as possible as you perform this exercise. Hint, I like to

put my hands out in front of me as targets to tap my knees against. If this is complicated or painful try just marching in

place quickly.

Page 9: Copyright © 2017 Leanne Ely All Rights Reserved. …...healthy lunch, but we’ve also included 7 Lunch recipes for you to choose from. DINNER: We’ve provided you with 21 different

Please check with your doctor before beginning this or any other diet program. Copyright © 2017 Leanne Ely All Rights Reserved. May be copied for individual personal use only.

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Lower Body Squats- Stand with feet shoulder width apart squat down keeping the heels on the floor and your back straight and return up contracting your glutes. Touching your elbows to your knees is a good practice for how deep you should be going.

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Please check with your doctor before beginning this or any other diet program. Copyright © 2017 Leanne Ely All Rights Reserved. May be copied for individual personal use only.

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Bridges- Same as the bridges described in the Core exercises, except you need to pulse up and down. You can also advance this exercise by going single leg.

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Wall Sit- Lean against a wall keeping your shoulders and head against the wall. Bend your knees and drop your hips low

as if you were squatting and hold the position. Do not go below 90 degrees. If this hurts the knees distance your feet

further from the wall or don’t go as low.

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Please check with your doctor before beginning this or any other diet program. Copyright © 2017 Leanne Ely All Rights Reserved. May be copied for individual personal use only.

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Upper Body Pushups- Do pushups on your knees and make sure your hips are not up in the air. Do not go lower than a 90 degree bend in the elbows.

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Band rows- With your resistance band secured to the door jam, stand erect and pull the band keeping the shoulders down and back (Do not shrug). Release and repeat.

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Band Shoulder Raises- Facing away from the door hold the band at your side keeping your arms straight, raise them out

in front of you then return to the starting position.

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Please check with your doctor before beginning this or any other diet program. Copyright © 2017 Leanne Ely All Rights Reserved. May be copied for individual personal use only.

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Band Triceps Kickbacks‐ Facing the door, hinge over at the hips and straighten your arms behind you stretching the band. Slowly flex your elbows to 90 degrees then return to straight.

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Please check with your doctor before beginning this or any other diet program. Copyright © 2017 Leanne Ely All Rights Reserved. May be copied for individual personal use only.

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Band Bicep Curls- Facing the door, keep the elbows glued to your sides at 90 degrees. Flex your elbows up towards your shoulders and return slowly to the starting position.

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Please check with your doctor before beginning this or any other diet program. Copyright © 2017 Leanne Ely All Rights Reserved. May be copied for individual personal use only.

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Page 18: Copyright © 2017 Leanne Ely All Rights Reserved. …...healthy lunch, but we’ve also included 7 Lunch recipes for you to choose from. DINNER: We’ve provided you with 21 different

Please check with your doctor before beginning this or any other diet program. Copyright © 2017 Leanne Ely All Rights Reserved. May be copied for individual personal use only.

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Day 1: Balsamic Rosemary Marsala

Day 2: Honey Dijon Meatloaf

Day 3: Spicy Chili Lamb Chops

Day 4: Tangy Espresso Pork

Day 5: Garlic Butter Shrimp

Day 6: Drunken Jalapeno Chicken

Page 19: Copyright © 2017 Leanne Ely All Rights Reserved. …...healthy lunch, but we’ve also included 7 Lunch recipes for you to choose from. DINNER: We’ve provided you with 21 different

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PROTEIN 2 pounds lean ground beef [R2] 8 lamb chops [R3]

4 (6 oz.) boneless pork chops [R4] 8 boneless skinless chicken breast halves [R1] [R6] 2 pounds large shrimp, peeled and deveined (or buy frozen) [R5] CONDIMENTS Chili oil (in Asian section of grocery store) [R3] Cider vinegar [R4] Balsamic vinegar [R1] Dijon mustard [R2]

Worcestershire sauce [R2] Raw honey [R2] [R4] [R6] Marsala wine [R1] Red wine [R6] FREEZER

Cranberries (1 cup) (if not using fresh) [R6]

PRODUCE Shallots (5) [R1] [R2] [R6] Garlic (13 cloves) [R1][R2] [R3][R5]

White Button mushrooms (8 to 10) [R1] Jalapenos (1) [R6] CANNED GOODS Low sodium chicken broth, or use homemade (1/2 cup) [R1] Low sodium beef broth, or use homemade (3 tablespoons) [R2] Tomato paste (1 tablespoon) [R2] Unsweetened coconut milk (1/4 cup) [R1]

DRY GOODS Almond flour/meal (1 cup) [R2] Instant coffee (1/4 cup) [R4] DAIRY CASE Grass fed butter (14 tablespoons) [R1] [R2] [R3] [R4] [R5] [R6] Eggs (2) [R2]

SPICES Ground white pepper [R1] Rosemary [R1]

Garlic powder [R1] [R4] [R5] [R6] Crushed red pepper flakes [R3] Cayenne pepper [R3] [R4] Chili powder [R3] [R4] Paprika [R4] [R6] Onion powder [R4] Ground nutmeg [R5] OTHER Large zipper-topped plastic bags

SHOPPING LIST LEGEND ** = Serving Suggestions

Purchase these ingredients if you

are following our suggested side dishes. Purchase the quantity to

meet your family’s needs.

[R1] – [R10] = Recipe 1, Recipe 2, Recipe 3, etc… Each recipe is assigned a day which corresponds to

the shopping list. This is handy if you need to alter

any recipes or omit a certain recipe from the menu.

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Day 1 – Serves 4

INGREDIENTS: Sauce: 2 tablespoons grass fed butter 2 shallots, chopped 3 cloves garlic, pressed 8 to 10 white button mushrooms, sliced 1/2 cup low sodium chicken broth, or use homemade 1/2 cup Marsala wine 1/4 cup canned, unsweetened coconut milk 2 tablespoons balsamic vinegar 1 teaspoon sea salt

1 teaspoon freshly ground black pepper 1/2 teaspoon ground white pepper 1 teaspoon dried rosemary

Chicken: 4 skinless boneless chicken breast halves 1 teaspoon sea salt 1 teaspoon freshly ground black pepper 1 teaspoon garlic powder 2 tablespoons grass fed butter

INSTRUCTIONS: Prepare sauce: Melt the butter in a large saucepan with a tight-fitting lid over medium-high heat. Add shallots, garlic and mushrooms; sauté (stirring regularly) for 3 minutes. Reduce heat to medium; stir in remaining ingredients (broth through rosemary) and cook for 2 minutes. Reduce heat to medium-low, cover and simmer for 10 minutes. Meanwhile, season chicken evenly with salt, pepper and garlic powder. Melt the butter in a large skillet over medium-high heat; add chicken and cook for 5 to 7 minutes per side or until juices run clear. Serve chicken topped with Marsala sauce. NUTRITION: Per Serving: 279 Calories; 13g Fat; 30g Protein; 6g Carbohydrate; 1g Dietary Fiber; 99mg Cholesterol; 1144mg Sodium. Exchanges: 0 Grain(Starch); 4 Lean Meat; 1/2 Vegetable; 0 Fruit; 2 1/2 Fat. Points: 7 SERVING SUGGESTION: Garlicky Stir-Fried Baby Spinach Serves 4

INGREDIENTS: 1 tablespoon olive oil 1 clove garlic, minced

10 ounce baby spinach 1 tablespoon balsamic vinegar sea salt and freshly ground black pepper, to taste

DIRECTIONS: Heat 1 tablespoon olive oil in a large skillet over medium heat; add 1 clove pressed garlic and cook for 1 minute. Gradually add 1 (10-oz) package baby spinach; cook, turning with tongs, until slightly wilted; drizzle with a little balsamic vinegar and sprinkle with salt and pepper to taste.

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Day 2 – Serves 4

INGREDIENTS: 2 pounds lean ground beef 2 shallots, finely chopped 3 cloves garlic, pressed 2 eggs 2 tablespoons grass fed butter, melted 3 tablespoons Worcestershire sauce

1 tablespoon tomato paste 3 tablespoons low sodium beef broth, or use homemade 1 cup almond meal/flour 1/4 cup Dijon mustard 2 tablespoons raw honey

INSTRUCTIONS: Preheat oven to 375 degrees. In a large bowl, place first 9 ingredients (ground beef through almond meal/flour). Using your very clean hands, blend ingredients thoroughly then place mixture in a loaf pan and bake for 45 minutes. In a small bowl, combine mustard and honey; brush mixture over the top of the meatloaf and bake for an additional 15 minutes or until

cooked through. NUTRITION: Per Serving: 893 Calories; 62g Fat; 59g Protein; 24g Carbohydrate; 1g Dietary Fiber; 292mg Cholesterol; 586mg Sodium. Exchanges: 1/2 Grain(Starch); 8 Lean Meat; 1/2 Vegetable; 7 1/2 Fat; 1 Other Carbohydrates. Points: 24 SERVING SUGGESTION: Serve with steamed green beans

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Day 3 – Serves 4

INGREDIENTS: 2 tablespoons grass fed butter, melted 1 tablespoon chili oil 4 cloves garlic, pressed 1 teaspoon sea salt

1 teaspoon freshly ground black pepper 1 teaspoon crushed red pepper flakes 1 teaspoon cayenne pepper 1/2 teaspoon chili powder 8 lamb chops

INSTRUCTIONS: Preheat grill to MEDIUM-HIGH. In a small bowl, combine first 8 ingredients (butter through chili powder); spread mixture on all sides of lamb chops then grill for 5 to 8 minutes per side or until desired level of doneness is achieved. NUTRITION: Per Serving: 923 Calories; 65g Fat; 59g Protein; 24g Carbohydrate; 1g Dietary Fiber;

292mg Cholesterol; 586mg Sodium. Exchanges: 1/2 Grain(Starch); 8 Lean Meat; 1/2 Vegetable; 7 1/2 Fat; 1 Other Carbohydrates. Points: 25 SERVING SUGGESTION: Cauli-Rice Serves 4

INGREDIENTS: 1 medium head cauliflower sea salt, to taste DIRECTIONS: Process cauliflower in a blender or food processor until it resembles grains of rice; steam “rice” till tender; drain; salt to taste and fluff with a fork.

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DO-AHEAD TIP: Marinate pork chops overnight or for at least 4 hours (see recipe).

Day 4 – Serves 4

INGREDIENTS: 4 (6-oz.) boneless pork chops 1/4 cup instant coffee 3 tablespoons Cider vinegar 2 tablespoons raw honey 2 to 3 tablespoons water 1 teaspoon sea salt

1 teaspoon cayenne pepper 1 teaspoon chili powder 1/2 teaspoon paprika 1/2 teaspoon garlic powder 1/2 teaspoon onion powder 2 tablespoons grass fed butter

INSTRUCTIONS: Place pork chops in a large zipper-topped plastic bag. In a medium bowl, whisk together next 10 ingredients (instant coffee through onion powder); pour mixture over pork chops

and turn to fully coat. Seal bag and refrigerate overnight or for at least 4 hours. At time of cooking, melt the butter in a large skillet over medium-high heat. Add marinated pork chops and cook for 5 to 7 minutes per side or until cooked through. NUTRITION: Per Serving: 354 Calories; 23g Fat; 27g Protein; 11g Carbohydrate; trace Dietary Fiber; 99mg Cholesterol; 603mg Sodium. Exchanges: 0 Grain(Starch); 4 Lean Meat; 0 Fruit; 2 Fat; 1/2 Other Carbohydrates. Points: 10 SERVING SUGGESTION: Salad of Mixed Baby Greens tossed with Basic Vinaigrette Serve 4 INGREDIENTS: 5 cups mixed baby greens 1/4 cup sliced red onion 1/4 cup sliced avocado 3 tablespoons extra virgin olive oil

1 tablespoon balsamic vinegar 1 clove garlic, pressed pinch dried basil pinch dried oregano sea salt and freshly ground black pepper to taste

DIRECTIONS: In a large bowl, toss together mixed baby greens, sliced red onion and avocado. In a small bowl, whisk together 3 tablespoons extra virgin olive oil, 1 tablespoon balsamic vinegar, 1 clove pressed garlic and a pinch each of dried basil and dried oregano, and salt and pepper to taste; drizzle over salad and toss well.

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Day 5 – Serves 4

INGREDIENTS: 4 tablespoons grass fed butter 3 cloves garlic, pressed 1 teaspoon sea salt

1 teaspoon ground white pepper 1/2 teaspoon ground nutmeg 2 pounds large shrimp, peeled and deveined

INSTRUCTIONS: In a food processor, blend together first 5 ingredients (grass fed butter through ground nutmeg); melt this mixture in a large skillet over medium-high heat. Add shrimp and cook for 2 to 4 minutes per side or until shrimp are pink and opaque. To serve, top shrimp with pan juices. NUTRITION: Per Serving: 349 Calories; 15g Fat; 46g Protein; 3g Carbohydrate; trace Dietary Fiber; 376mg Cholesterol; 924mg Sodium. Exchanges: 0 Grain(Starch); 6 1/2 Lean Meat; 0 Vegetable; 2 1/2 Fat. Points: 8 SERVING SUGGESTION: Steamed Broccoli Serves 4

INGREDIENTS: 1 medium head broccoli, cut into florets, sea salt, to taste DIRECTIONS: Steam broccoli until slightly tender, and then season with salt to taste.

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Day 6 – Serves 4

INGREDIENTS: 4 boneless skinless chicken breast halves 1 cup fresh or frozen cranberries 1/4 cup red wine 1 jalapeno, de-seeded and chopped 2 tablespoons raw honey

2 tablespoons grass fed butter, melted 1 shallot, roughly chopped 1 teaspoon sea salt 1 teaspoon garlic powder 1 teaspoon paprika

INSTRUCTIONS: Place chicken in a slow cooker. Combine remaining ingredients (cranberries through paprika) in a food processor; blend until smooth then pour mixture over chicken in slow cooker. Cover and cook on LOW for 8 to 10 hours or until chicken is cooked through. Serve any remaining sauce over the top!

NUTRITION: Per Serving: 242 Calories; 7g Fat; 28g Protein; 13g Carbohydrate; 1g Dietary Fiber; 84mg Cholesterol; 616mg Sodium. Exchanges: 0 Grain(Starch); 4 Lean Meat; 0 Vegetable; 0 Fruit; 1 Fat; 1/2 Other Carbohydrates. Points: 6 SERVING SUGGESTION: A Big Salad tossed with Leanne’s Basic Vinaigrette

Serves 4 INGREDIENTS: 1 large head lettuce of choice 1 cup salad veggies of choice 3 tablespoons extra virgin olive oil 1 tablespoon balsamic vinegar

1 clove garlic, pressed pinch dried basil pinch dried oregano sea salt and freshly ground black pepper to taste

DIRECTIONS: In a large bowl, toss together torn lettuce (not Iceberg - no nutrition) and salad veggies of your choice. In a small bowl, whisk together 3 tablespoons extra virgin olive oil, 1 tablespoon balsamic vinegar, 1 clove pressed garlic and a pinch of dried basil and oregano; drizzle dressing over salad.

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Day 1: Apple Cranberry Chicken

Day 2: Pomegranate Cabernet Steak

Day 3: Buttery Cognac Pepper Lamb

Day 4: Tomatillo Roasted Pork Chops

Day 5: Orange Spiced Scallops

Day 6: Kale Chicken Stew

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PROTEIN 6 boneless skinless chicken breast halves [R1] [R6]

4 (6 oz.) NY strip steaks [R2] 10 lamb chops [R3] 4 (6 oz.) boneless pork chops [R4] 2 pounds scallops [R5] CONDIMENTS Balsamic vinegar [R1] Raw honey [R1] [R2] [R5] Red wine [R2] Olive oil [R2] Cognac [R3] Coconut oil [R4] Coconut aminos [R6]

FREEZER Cranberries (1 cup) (if not using fresh) [R1] DRY GOODS

Coconut flour (1 tablespoon) [R3]

PRODUCE Apple (1 large) [R1] Pomegranate seeds (1 cup)

[R2] Garlic cloves (7) [R2] [R5] [R6] Oranges (3 large) [R5] Carrot (1 large) [R6] Celery (2 medium stalks) [R6] Onion (1 medium) [R6] Kale (1 large bunch) [R6] CANNED GOODS Low sodium beef broth, or use homemade (1 cup) [R3] Unsweetened coconut milk (1/4 cup) [R3]

Salsa verde (1 ½ cups) [R4] Low sodium chicken broth, or use homemade (4 cups) [R6] DAIRY CASE Grass fed butter (12 tablespoons) [R1] [R2] [R3] [R4] [R5] [R6]

SPICES Paprika [R1] [R2] [R5] [R6] Cinnamon [R1]

Ground ginger [R2] Dried rosemary [R2] Garlic powder [R3] Ground cloves [R3] Cayenne pepper [R5] [R6] Chili powder [R5] Red pepper flakes [R5] Cumin [R6] SHOPPING LIST LEGEND

** = Serving Suggestions

Purchase these ingredients if you

are following our suggested side dishes. Purchase the quantity to

meet your family’s needs.

[R1] – [R10] = Recipe 1, Recipe 2, Recipe 3, etc…

Each recipe is assigned a day which corresponds to

the shopping list. This is handy if you need to alter any recipes or omit a certain recipe from the menu.

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Day 1 – Serves 4

INGREDIENTS: 4 boneless skinless chicken breast halves

2 tablespoons grass fed butter 1 cup fresh or frozen cranberries 1 large apple (I use honey crisps), cored and chopped

1 tablespoon balsamic vinegar

2 tablespoons raw honey 1 teaspoon sea salt 1 teaspoon paprika 1 teaspoon ground cinnamon

INSTRUCTIONS: Preheat oven to 375 degrees. Place chicken in a baking dish. Melt the butter in a large skillet over medium-high heat; add remaining ingredients (cranberries through cinnamon); cook, stirring occasionally until mixture is slightly reduced. Pour sauce over chicken and bake for 50 to 70 minutes or until chicken is cooked through. NUTRITION: Per Serving: 249 Calories; 7g Fat; 28g Protein; 18g Carbohydrate; 2g Dietary Fiber;

84mg Cholesterol; 606mg Sodium. Exchanges: 0 Grain(Starch); 4 Lean Meat; 1/2 Fruit; 1 Fat; 1/2 Other Carbohydrates. Points: 6 SERVING SUGGESTION: Braised Swiss Chard or Collard Greens Serves 4 INGREDIENTS: 2 tablespoons olive oil 2 pounds greens of choice

1 cup water, (or low sodium chicken broth) sea salt and freshly ground black pepper, to taste

DIRECTIONS: Remove ribs from greens. Heat 2 tablespoons olive oil in a large skillet with a tight-fitting lid over medium heat. Gradually add greens and cook, turning with tongs, until slightly wilted; add 1 cup of water or broth and salt and pepper to taste; cover and simmer for 5 minutes.

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DO-AHEAD TIP: Marinate steaks overnight or for at least 4 hours (see recipe).

Day 2 – Serves 4

INGREDIENTS: 4 (6-oz.) NY strip steaks (or cut of your choice) 1 cup red wine 1 cup fresh or frozen pomegranate seeds 2 cloves garlic, pressed 1 tablespoon raw honey 1 tablespoon olive oil

1 teaspoon sea salt 1 teaspoon freshly ground black pepper 1/2 teaspoon ground ginger 1/2 teaspoon paprika 1/4 teaspoon dried rosemary, crushed 2 tablespoons grass fed butter

INSTRUCTIONS: Place steaks in a large zipper-topped plastic bag. In a food processor, blend together remaining ingredients except butter (wine through rosemary); pour mixture over steaks. Seal bag and turn to coat; refrigerate overnight or for at least 4 hours. At time of cooking, preheat grill to MEDIUM-HIGH. Remove steaks from marinade (reserving marinade) and grill for 4 to 8 minutes per side or until cooked to desired level of doneness. Meanwhile, melt the butter in a medium saucepan over medium heat; add reserved marinade and simmer for 10 minutes. Serve sauce over steaks. NUTRITION: Per Serving: 518 Calories; 39g Fat; 25g Protein; 7g Carbohydrate; trace Dietary Fiber; 111mg Cholesterol; 635mg Sodium. Exchanges: 0 Grain(Starch); 3 1/2 Lean Meat; 0 Vegetable; 6 Fat; 1/2 Other Carbohydrates. Points: 13 SERVING SUGGESTION: Faux-Tay-Toes (replaces mashed potatoes ) Serves 4 INGREDIENTS: 1 medium head cauliflower

3 tablespoons grass fed butter sea salt, to taste

DIRECTIONS: Steam cauliflower till tender; drain; mash with grass fed butter, salt to taste till you get a mashed potatoes texture.

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Day 3 – Serves 4

INGREDIENTS:

Sauce: 3 tablespoons grass fed butter 1/4 cup cognac 2 teaspoons freshly ground black pepper 1 teaspoon sea salt 1 teaspoon garlic powder 1/4 teaspoon ground cloves 1 cup low sodium beef broth, or use homemade 1/4 cup coconut cream 1 tablespoon coconut flour (to thicken, use more if necessary)

Lamb: 8 to 10 lamb chops Sea salt and freshly ground black pepper to taste 2 tablespoons grass fed butter

INSTRUCTIONS: Prepare sauce: Melt the butter in a medium saucepan with a tight-fitting lid over medium heat then whisk in remaining sauce ingredients (cognac through coconut flour). Bring to a slow boil then reduce heat, cover and simmer for 10 to 15 minutes. Cook lamb chops: While sauce is simmering, season lamb lightly with salt and pepper. Melt the butter in a large skillet over medium-high heat; add lamb chops and cook for 5 to 8 minutes per side or until they reach desired level of doneness. Serve sauce on top. NUTRITION: Per Serving: 477 Calories; 39g Fat; 19g Protein; 4g Carbohydrate; 1g Dietary Fiber; 94mg Cholesterol; 623mg Sodium. Exchanges: 1/2 Grain(Starch); 2 1/2 Lean Meat; 6 1/2 Fat. Points: 12 SERVING SUGGESTION: Steamed Vegetables (all ok, except for Nightshades) Serves 4 INGREDIENTS: 1 pound root veggies, cleaned and cubed 1/2 pound broccoli florets, (or Brussels sprouts, or cauliflower)

3 tablespoons olive oil sea salt and freshly ground black pepper, to taste 1 tablespoon herbs of choice

DIRECTIONS: Toss any root vegetable (except white potatoes) or combination – plus large Brussels sprouts halved lengthwise, cauliflower or broccoli (all should be the same size – beets take a little longer to cook) in olive oil, salt, pepper and choice of herbs/spices (if desired). Spread in a single layer on a baking sheet lined with parchment paper; roast in a preheated 400-degree oven, turning once, until tender.

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Day 4 – Serves 4

INGREDIENTS: 2 tablespoons coconut oil, melted 4 boneless pork chops 1 1/2 cups salsa verde

INSTRUCTIONS: This is no joke – this recipe requires only 3 ingredients! Preheat oven to 375 degrees. Spread melted coconut oil on the bottom of a baking dish. Place pork chops in prepared baking dish then pour salsa over the top; bake for 1 to 1 1/2 hours or until pork chops are cooked through.

NUTRITION: Per Serving: 321 Calories; 22g Fat; 23g Protein; 6g Carbohydrate; 0g Dietary Fiber; 74mg Cholesterol; 344mg Sodium. Exchanges: 3 1/2 Lean Meat; 1 Vegetable; 2 1/2 Fat. Points: 8 SERVING SUGGESTION: Salad of Mixed Baby Greens tossed with Basic Vinaigrette Serves 4 INGREDIENTS: 5 cups mixed baby greens 1/4 cup sliced red onion 1/4 cup sliced avocado 3 tablespoons extra virgin olive oil

1 tablespoon balsamic vinegar 1 clove garlic, pressed pinch dried basil pinch dried oregano sea salt and freshly ground black pepper to taste

DIRECTIONS: In a large bowl, toss together mixed baby greens, sliced red onion and avocado. In a small bowl, whisk together 3 tablespoons extra virgin olive oil, 1 tablespoon balsamic vinegar, 1 clove pressed garlic and a pinch each of dried basil and dried oregano, and salt and pepper to taste; drizzle over salad and toss well.

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DO-AHEAD TIP: Marinate scallops for at least 3 hours (see recipe).

Day 5 – Serves 4

INGREDIENTS: 2 pounds scallops 1/2 cup fresh orange juice 2 teaspoons orange zest 2 tablespoons raw honey 2 cloves garlic, pressed 1 teaspoon sea salt

1 teaspoon freshly ground black pepper 1 teaspoon paprika 1 teaspoon cayenne pepper 1/2 teaspoon chili powder 1/2 teaspoon crushed red pepper flakes 2 tablespoons grass fed butter

INSTRUCTIONS: Place scallops in a large zipper-topped plastic bag. In a medium bowl, whisk together remaining ingredients except butter (orange juice through crushed red pepper flakes); pour mixture over scallops. Seal bag and turn to coat; refrigerate for at least 3 hours. At time of cooking, melt the butter in a large skillet over medium-high heat. Add marinated scallops and cook for 3 to 5 minutes per side or until cooked through (do not overcook!). NUTRITION: Per Serving: 305 Calories; 8g Fat; 39g Protein; 19g Carbohydrate; 1g Dietary Fiber; 90mg Cholesterol; 899mg Sodium. Exchanges: 0 Grain(Starch); 5 1/2 Lean Meat; 0 Vegetable; 1/2 Fruit; 1 Fat; 1/2 Other Carbohydrates. Points: 8 SERVING SUGGESTION: Chopped Baby Bok Choy/Steamed Baby Carrots and Snow Peas Serves 4 INGREDIENTS: 4 medium baby bok choy 3 cups baby carrots

1 cup snow peas sea salt to taste

DIRECTIONS: Finely chop baby bok choy. Steam baby carrots till tender; add snow peas and continue to steam for 2 to 3 minutes or until snow peas are tender-crisp. Season with salt to taste.

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Day 6 – Serves 4

INGREDIENTS: 4 cups low sodium chicken broth, or use homemade 3 teaspoons coco-aminos 1 tablespoon grass fed butter 2 boneless skinless chicken breast halves, cubed 1 large carrot, peeled and chopped

2 medium stalks celery, chopped 1 medium onion, chopped 3 cloves garlic, pressed 2 overflowing cups chopped kale Sea salt and freshly ground black pepper, to taste 1 teaspoon paprika 1/2 teaspoon cayenne pepper 1/4 teaspoon ground cumin

INSTRUCTIONS: Place all ingredients in a large slow cooker; stir well to blend thoroughly. Cover and cook for 8 to 10 hours, stirring every 2 hours.

NUTRITION: Per Serving: 230 Calories; 7g Fat; 40g Protein; 11g Carbohydrate; 2g Dietary Fiber; 76mg Cholesterol; 236mg Sodium. Exchanges: 0 Grain(Starch); 5 Lean Meat; 1 1/2 Vegetable; 1/2 Fat. Points: 7 SERVING SUGGESTION: Faux-Tay-Toes (replaces mashed potatoes) Serves 4 INGREDIENTS: 1 medium head cauliflower 3 tablespoons grass fed butter sea salt, to taste

DIRECTIONS: Steam cauliflower till tender; drain; mash with grass fed butter, salt to taste till you get a mashed potatoes texture.

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Day 1: Red Wine Herby Chicken

Day 2: Cider Ginger Grilled Steak

Day 3: Peppered Bacon Wrapped Lamb

Day 4: Garlic Sage Pork Chops

Day 5: Ginger Orange Shrimp

Day 6: White Wine Herbed Turkey

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PROTEIN 4 boneless skinless chicken breast halves [R1]

4 (6 oz.) NY strip steaks [R2] 8 lamb chops [R3] 4 slices peppered bacon [R3] 4 (6 oz.) boneless pork chops [R4] 2 pounds peeled and deveined shrimp [R5] 2 pounds turkey tenderloin [R6] CONDIMENTS Red wine [R1] Apple cider vinegar [R2] Olive oil [R2] Raw honey [R2] [R5]

Coconut aminos [R2] Balsamic vinegar [R4] White wine [R6] DRY GOODS Sesame seeds (1 teaspoon) [R5]

PRODUCE Garlic cloves (14) [R1] [R2] [R4] [R5] [R6]

Ginger (4 tablespoons grated) [R2] [R5] Sage (2 teaspoons chopped) [R4] Oranges (3 large) [R5] SPICES Onion powder [R1] [R4] Dried rosemary [R1] [R6] Dried thyme [R1] [R6] Paprika [R2] Garlic powder [R3] Cumin [R3]

Dried sage [R3] [R6] Red pepper flakes [R5] Dried oregano [R6]

OTHER Wooden toothpicks [R3]

CANNED GOODS Crushed tomatoes (14.5 oz. can) [R1]

Tomato paste (3 tablespoons) [R1]

DAIRY CASE Grass fed butter (10 tablespoons) [R1] [R4] [R5] [R6]

SHOPPING LIST LEGEND

** = Serving Suggestions

Purchase these ingredients if you are following our suggested side

dishes. Purchase the quantity to

meet your family’s needs. [R1] – [R10] = Recipe 1, Recipe

2, Recipe 3, etc…

Each recipe is assigned a day

which corresponds to the shopping list. This is handy if you need to alter any

recipes or omit a certain recipe from the menu.

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Day 1 – Serves 4

INGREDIENTS:

2 tablespoons grass fed butter, melted 4 boneless skinless chicken breast halves 1 (14.5-oz.) can crushed tomatoes 1 cup red wine 3 tablespoons tomato paste

4 cloves garlic, peeled

1 teaspoon sea salt 1 teaspoon freshly ground black pepper 1 teaspoon onion powder 1 teaspoon dried rosemary, crushed 1/2 teaspoon dried thyme

INSTRUCTIONS: Preheat oven to 350 degrees. Cover the bottom of a baking dish with the melted butter; arrange chicken in prepared baking dish. In a food processor, blend together remaining ingredients (tomatoes through thyme) until smooth. Pour mixture over chicken, making sure each piece is covered; bake for 50 to 70 minutes or until chicken is cooked through. NUTRITION: Per Serving: 275 Calories; 8g Fat; 30g Protein; 13g Carbohydrate; 3g Dietary Fiber; 84mg Cholesterol; 878mg Sodium. Exchanges: 0 Grain(Starch); 4 Lean Meat; 2 Vegetable; 1 Fat. Points: 6 SERVING SUGGESTION: Zucchini Pasta (replaces pasta ) Serves 4 INGREDIENTS: 2 tablespoons olive oil 3 large zucchini sea salt, to taste

DIRECTIONS: Julienne or cut large zucchini lengthwise into thin strips; stir-fry in a skillet coated with olive oil over medium-high heat until slightly limp. Season with salt to taste.

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DO-AHEAD TIP: Marinate steaks overnight or for at least 4 hours (see recipe).

Day 2 – Serves 4

INGREDIENTS: 4 (6-oz.) New York strip steaks (or cut of your choice) 2 tablespoons grated gingerroot 2 tablespoons cider vinegar 2 tablespoons olive oil

3 cloves garlic, pressed 3 tablespoons raw honey 2 tablespoons coco-aminos 1 teaspoon sea salt 1 teaspoon freshly ground black pepper 1/2 teaspoon paprika

INSTRUCTIONS: Place steaks in a large zipper-topped plastic bag. In a medium bowl, whisk together remaining ingredients (gingerroot through paprika); pour mixture over steaks. Seal bag and turn to coat; refrigerate overnight or for at least 4 hours. At time of cooking, preheat grill to MEDIUM-HIGH. Remove steaks from marinade; grill for 4 to 8 minutes per side or until desired level of doneness is achieved. NUTRITION: Per Serving: 409 Calories; 27g Fat; 26g Protein; 15g Carbohydrate; trace Dietary Fiber; 92mg Cholesterol; 549mg Sodium. Exchanges: 0 Grain(Starch); 3 1/2 Lean Meat; 0 Vegetable; 3 Fat; 1 Other Carbohydrates. Points: 11 SERVING SUGGESTION: Chopped Baby Bok Choy/Steamed Baby Carrots and Snow Peas Serves 4 INGREDIENTS: 4 medium baby bok choy 3 cups baby carrots

1 cup snow peas sea salt to taste

DIRECTIONS: Finely chop baby bok choy. Steam baby carrots till tender; add snow peas and continue to steam for 2 to 3 minutes or until snow peas are tender-crisp. Season with salt to taste.

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Day 3 – Serves 4

INGREDIENTS: 1/2 teaspoon sea salt 1/2 teaspoon freshly ground black pepper 1/2 teaspoon garlic powder 1/2 teaspoon ground cumin

1/4 teaspoon onion powder 1/4 teaspoon dried sage 8 lamb chops 4 peppered bacon, cut in half Wooden toothpicks

INSTRUCTIONS: In a small bowl, blend seasonings (salt through sage); sprinkle mixture evenly over all sides of lamb chops. Wrap a piece of bacon around each lamb chop and secure with a toothpick. Preheat grill to MEDIUM-HIGH. Grill lamb chops for 5 to 8 minutes per side or until cooked to desired level of doneness. If the bacon is still a little too chewy for your taste, heat a large skillet

over medium-high heat and brown the grilled chops to make the bacon crisper. NUTRITION: Per Serving: 629 Calories; 54g Fat; 33g Protein; 1g Carbohydrate; trace Dietary Fiber; 146mg Cholesterol; 443mg Sodium. Exchanges: 0 Grain(Starch); 4 1/2 Lean Meat; 8 Fat. Points: 17 SERVING SUGGESTION: Shredded Brussels Sprouts Serves 4 INGREDIENTS: 1 tablespoon olive oil 1 tablespoon grass fed butter 1 pound Brussels sprouts

1/4 cup low sodium chicken broth sea salt, to taste pinch nutmeg

DIRECTIONS: Cut large Brussels sprouts in half lengthwise then place on a clean surface, cut sides down, and thinly slice; stir-fry in olive oil and grass fed butter over medium heat until almost

tender. Add a little chicken broth, cover and simmer for 3 minutes or until tender; toss with salt to taste and a dash of ground nutmeg.

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Day 4 – Serves 4

INGREDIENTS: 3 tablespoons grass fed butter 1 tablespoon balsamic vinegar 2 cloves garlic, pressed 2 teaspoons chopped fresh sage

1 teaspoon sea salt 1 teaspoon freshly ground black pepper 1/2 teaspoon onion powder 4 boneless pork chops

INSTRUCTIONS: In a food processor, blend together all ingredients except pork; rub mixture thoroughly into all sides of pork chops. At time of cooking, heat a large skillet over medium-high heat. Cook pork chops for 5 to 7 minutes per side or until cooked through.

NUTRITION: Per Serving: 233 Calories; 15g Fat; 22g Protein; 2g Carbohydrate; trace Dietary Fiber; 90mg Cholesterol; 611mg Sodium. Exchanges: 0 Grain(Starch); 3 Lean Meat; 0 Vegetable; 0 Fruit; 1 1/2 Fat. Points: 6 SERVING SUGGESTION: Faux-Tay-Toes Serves 4 INGREDIENTS: 1 medium head cauliflower 3 tablespoons grass fed butter sea salt, to taste

DIRECTIONS: Steam cauliflower till tender; drain; mash with grass fed butter, salt to taste till you get a mashed potatoes texture.

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DO-AHEAD TIP: Marinate pork chops for 3 hours (see recipe).

Day 5 – Serves 4

INGREDIENTS: 2 pounds shrimp, peeled and devined 1/2 cup fresh orange juice 2 teaspoons orange zest 2 tablespoons raw honey 2 cloves garlic, pressed

2 tablespoons gingerroot, grated 1 teaspoon sea salt 1 teaspoon freshly ground black pepper 1 teaspoon sesame seeds 1/2 teaspoon crushed red pepper flakes 2 tablespoons grass fed butter

INSTRUCTIONS: Place scallops in a large zipper-topped plastic bag. In a medium bowl, whisk together next 9 ingredients (orange juice through crushed red pepper flakes); pour mixture over scallops. Seal bag and turn to coat; refrigerate for 3 hours.

At time of cooking, melt the butter in a large skillet over medium-high heat. Add marinated scallops; cook for 3 to 5 minutes per side or until pink and opaque. NUTRITION: Per Serving: 305 Calories; 8g Fat; 39g Protein; 19g Carbohydrate; 1g Dietary Fiber; 90mg Cholesterol; 899mg Sodium. Exchanges: 0 Grain(Starch); 5 1/2 Lean Meat; 0 Vegetable; 1/2 Fruit; 1 Fat; 1/2 Other Carbohydrates. Points: 8 SERVING SUGGESTION: Cauli-Rice (replaces rice) Serves 4 INGREDIENTS: 1 medium head cauliflower sea salt, to taste

DIRECTIONS: Process cauliflower in a blender or food processor until it resembles grains of rice; steam “rice” till tender; drain; salt to taste and fluff with a fork.

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Day 6 – Serves 4

INGREDIENTS: 2 pounds turkey tenderloin 3 tablespoons grass fed butter 3 cloves garlic, pressed 1 teaspoon sea salt 1 teaspoon freshly ground black pepper

1 teaspoon dried rosemary, crushed 1 teaspoon dried thyme 1/2 teaspoon dried oregano 1/2 teaspoon dried sage 1 cup white wine

INSTRUCTIONS: Place turkey in a large slow cooker. Blend next 8 ingredients (butter through sage) in a food processor until smooth; rub mixture over the entire surface of the tenderloin. Pour wine over the top. Cover and cook on LOW for 8 to 10 hours or until turkey is cooked through. Serve any leftover sauce over the sliced turkey.

NUTRITION: Per Serving: 480 Calories; 25g Fat; 50g Protein; 2g Carbohydrate; 1g Dietary Fiber; 171mg Cholesterol; 696mg Sodium. Exchanges: 0 Grain(Starch); 7 Lean Meat; 0 Vegetable; 1 1/2 Fat. Points: 11 SERVING SUGGESTION: Salad of Mixed Baby Greens tossed with Basic Vinaigrette (good with Mediterranean-style meals) Serve 4 INGREDIENTS: 5 cups mixed baby greens 1/4 cup sliced red onion 1/4 cup sliced avocado 3 tablespoons extra virgin olive oil

1 tablespoon balsamic vinegar 1 clove garlic, pressed pinch dried basil pinch dried oregano sea salt and freshly ground black pepper to taste

DIRECTIONS: In a large bowl, toss together mixed baby greens, sliced red onion and avocado. In a small bowl, whisk together 3 tablespoons extra virgin olive oil, 1 tablespoon balsamic vinegar, 1

clove pressed garlic and a pinch each of dried basil and dried oregano, and salt and pepper to taste; drizzle over salad and toss well.

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Day 1: Zesty Mediterranean Chicken

Day 2: Gingery Chili Steak Stir-Fry

Day 3: Classic Seasoned Chops

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PROTEIN 3 boneless skinless chicken breast halves [R1]

2 pounds flank steak [R2] 8 lamb chops [R3] CONDIMENTS Red wine [R1] Balsamic vinegar [R4] Raw honey [R2] Chili oil [R2] Coconut aminos [R2] Apple cider vinegar [R2] Coconut oil [R2] DAIRY CASE

Grass fed butter (3 tablespoons) [R1]

PRODUCE Lemon (1 large) [R1] Red onion (1 small) [R1]

Garlic cloves (7) [R1] [R2] Ginger (1 tablespoon grated) [R2] Red chili pepper (1 small) [R2] Onion (medium) [R2] Red bell pepper (1 medium) [R2] Celery (1 stalk) [R2] Broccoli (1 medium crown) [R2] CANNED GOODS Crushed tomatoes (14 oz. can) [R1] Tomato paste (1 tablespoon)

[R1] Kalamata olives (1/2 cup) [R1]

SPICES Paprika [R1] Dried oregano [R1]

Cumin [R3] Cayenne pepper [R3] Chili powder [R3] Garlic powder [R3] Onion powder [R3]

SHOPPING LIST LEGEND

** = Serving Suggestions Purchase these ingredients if you are following our

suggested side dishes. Purchase the quantity to

meet your family’s needs.

[R1] – [R10] = Recipe 1, Recipe 2, Recipe 3, etc… Each recipe is assigned a day which corresponds to

the shopping list. This is handy if you need to alter

any recipes or omit a certain recipe from the menu.

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Day 1 – Serves 4

INGREDIENTS:

3/4 cup red wine 2 tablespoons lemon juice 1 tablespoon balsamic vinegar 1 tablespoon tomato paste 1 (14 oz.) can crushed tomatoes 1/2 red onion, chopped 1/2 cup kalamata olives

3 cloves garlic, pressed 1 teaspoon sea salt 1 teaspoon freshly ground black pepper 1 teaspoon paprika 1/2 teaspoon oregano 3 skinless boneless chicken breasts, cubed 2 to 3 tablespoons grass fed butter, melted

INSTRUCTIONS: Preheat oven to 400. In a large bowl, mix together all ingredients except chicken and butter. Cover the bottom of a baking dish with the melted butter, place chicken in baking dish and then pour mixture over the top. Bake for 50 to 70 minutes or until cooked through. NUTRITION: Per Serving: 260 Calories; 9g Fat; 23g Protein; 15g Carbohydrate; 3g Dietary Fiber; 51mg Cholesterol; 1192 mg Sodium. Exchanges: 0 Grain (Starch); 3 Lean Meat; 2 Vegetable; 1 ½ Fat. Points: 6 SERVING SUGGESTION: Zucchini Pasta Serves 4 INGREDIENTS: 2 tablespoons olive oil 3 large zucchini sea salt, to taste

DIRECTIONS: Julienne or cut large zucchini lengthwise into thin strips; stir-fry in a skillet coated with olive oil over medium-high heat until slightly limp. Season with salt to taste.

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Day 2 – Serves 4

INGREDIENTS: Marinade: 4 cloves garlic, pressed 1 tablespoon grated ginger 2 tablespoons raw honey 2 teaspoon chili oil 1 red chili pepper, seeded and chopped 1/3 cup coconut aminos 2 tablespoons cider vinegar 2 lb. flank steak, sliced thin

At time of cooking: 2 tablespoons coconut oil 1 medium onion, chopped 1 red bell pepper, seeded and sliced 1 stalk celery, chopped 1 crown of broccoli, chopped to bite size 1/4 cup coconut aminos

INSTRUCTIONS: In a medium bowl, whisk together all ingredients for marinade. Place sliced flank

steak in a large zipper topped plastic bag, pour mixture over the top, make sure meat is fully saturated, and place in refrigerator for at least 5 hours or overnight. At time of cooking, heat coconut oil in a large wok (or skillet) over medium high heat and remove steak from refrigerator. Add veggies (onion through broccoli) and sauté for about 2 minutes and then add steak along with the remaining marinade. Stir regularly for about 5 to 7 minutes, then add coconut aminos and stir for another couple of minutes, or until meat is cooked through, and serve. NUTRITION: Per Serving: 448 Calories; 21 g Fat; 33 g Protein; 16 g Carbohydrate; 4 g Dietary Fiber; 77 mg Cholesterol; 930 mg Sodium. Exchanges: 0 Grain (Starch); 4 1/2 Lean Meat; 2 Vegetable; 2 Fat. Points: 10 SERVING SUGGESTION: Cauli-Rice (replaces rice ) Serves 4 INGREDIENTS:

1 medium head cauliflower sea salt, to taste DIRECTIONS: Process cauliflower in a blender or food processor until it resembles grains of rice; steam “rice” till tender; drain; salt to taste and fluff with a fork.

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Day 3 – Serves 4

INGREDIENTS: 1 teaspoon sea salt 1 teaspoon freshly ground black pepper 1 teaspoon ground cumin 1 teaspoon cayenne pepper

1/2 teaspoon chili powder 1 teaspoon garlic powder 1/4 teaspoon onion powder 8 lamb chops

INSTRUCTIONS: In a small bowl mix together all spices (salt through onion powder), and then season all sides of each chop with the spice mixture. Preheat outdoor grill to a medium high. Grill lamb for about 5 to 8 minutes per side or until cooked through to your preference. And you’re already done!

NUTRITION: Per Serving (excluding unknown items): 597 Calories; 51g Fat (77.6% calories from fat); 31g Protein; 2g Carbohydrate; trace Dietary Fiber; 141mg Cholesterol; 581mg Sodium. Exchanges: 0 Grain (Starch); 4 1/2 Lean Meat; 7 1/2 Fat. Points: 16 SERVING SUGGESTION: Braised Swiss Chard or Collard Greens Serves 4 INGREDIENTS: 2 tablespoons olive oil 2 pounds greens of choice

1 cup water, (or low sodium chicken broth) sea salt and freshly ground black pepper, to taste

DIRECTIONS: Remove ribs from greens. Heat 2 tablespoons olive oil in a large skillet with a tight-fitting lid over medium heat. Gradually add greens and cook, turning with tongs, until slightly wilted; add 1 cup of water or broth and salt and pepper to taste; cover and simmer for 5 minutes.

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Breakfast 1: Coconut Pancakes with Blueberries and Bacon

Breakfast 2: Sausage and Cauliflower Hash with Pumpkin Puree

Breakfast 3: Green Smoothie with Chicken Sausage

Breakfast 4: Mushroom, Bacon and Avocado Breakfast Sandwich

Breakfast 5: Ground Chicken and Butternut Squash Breakfast Casserole

Breakfast 6: Cauliflower Hummus and Chicken Breakfast Burritos

Breakfast 7: Mexican Beef Breakfast Bake

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PROTEIN Ground Sausage additive free (1 pound) [D2] Chicken sausage link additive free (4 large) [D3] Ground chicken (1 pound)

[D5]

Chicken breast (2 cups) [D6]

Ground beef (1 pound) [D7]

CONDIMENTS Honey [D1] [D2] Coconut oil [D1] [D5] [D6] Olive oil [D4]

CANNED GOODS Pumpkin puree (1-14 ounce can) [D2] Low sodium chicken broth (3 tablespoons) [D5 DRY GOODS Coconut flour (1/2 cup) [D1] Almond flour (1/2) [D1] Baking powder (1 teaspoon) [D1]

PRODUCE Ripe banana (1 -1/2 large) [D1] [D3] Blueberries (1 cup) [D1] Garlic clove (1) [D2] Shallot (2 large) [D2] [D5] Cauliflower florets (2 cups+ 1 head) [D2] [D6] Thyme (1 teaspoon minced) [D2] Oregano (3 teaspoon minced) [D2] [D5] Apple (1 large) [D3]

Spinach (2 cups) [D3]

Kale (3 cups) [D3] [D7] Portobello mushroom caps (8 medium) [D4] Avocado (2 large) [D4] [D6] Cilantro (3/4 cup) [D4] [D6] [D7] Butternut squash (1 small) [D5] Lemon zest (1 teaspoon) [D6] Green leaf lettuce leaves (4 large) [D6] Onion (1 small) [D7] Sweet potato (1 large) [D7] Lime juice (2 tablespoons) [D7] Lime zest (1 teaspoon) [D7]

SPICES Sea salt and freshly ground black pepper (keep on hand) Cinnamon [D2] [D5] Ground mace [D3] Garlic powder [D6]

DELI Bacon additive free (1 pound+ 16 slices) [D1] [D4]

DAIRY/DAIRY CASE Unsweetened Coconut milk (3

cups) [D1] [D3] Full fat coconut milk (2 tablespoons) [D2]

SHOPPING LIST LEGEND ** = Serving Suggestions

Purchase these ingredients if you are

following our suggested side dishes. Purchase the quantity to meet your family’s needs.

[R1] – [R10] = Recipe 1, Recipe 2, Recipe 3, etc…

Each recipe is assigned a day which corresponds to

the shopping list. This is handy if you need to alter any recipes or omit a certain recipe from the menu.

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Recipe 1 – Serves 4

Prep Time: 10 minutes Cook Time: 15 minutes

INGREDIENTS: 2 large ripe bananas, mashed 4 large eggs 2 tablespoons coconut flour 2 teaspoons ground cinnamon 2 teaspoons vanilla

Pinch of sea salt

3 tablespoons coconut oil 1 pound additive free bacon 1 cup blueberries

COOKING INSTRUCTIONS: Preheat oven to 375 degrees.

In a large mixing bowl, mix the first 6 ingredients (bananas through salt), until smooth.

In a large skillet over medium heat, heat the coconut oil. To the oil, add 1/4 cup of the pancake mix. Cook for 3 to 4 minutes on each side, until each side is golden brown and pancakes fluff up.

On a large baking sheet, place the bacon in a single layer. Place the bacon in the oven and bake for 5 to 10 minutes per side, until bacon is crisp and light brown. Transfer bacon to a paper towel lined plate and allow to cool.

Top pancakes with blueberries and serve with bacon.

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Recipe 2 – Serves 4

Prep Time: 10 minutes Cook Time: 25 minutes

INGREDIENTS: 1 pound additive free ground sausage 1 clove garlic, minced 1 large shallot, chopped 1 large stalk celery, chopped 2 cups cauliflower florets Sea salt and freshly ground black pepper to taste 1 teaspoon minced thyme 1 teaspoon minced oregano 1 (14-ounce) can pumpkin puree 2 tablespoons full fat unsweetened coconut milk 1 tablespoon honey 1 teaspoon cinnamon

COOKING INSTRUCTIONS: In a large skillet over medium heat, add sausage, garlic and shallot. Cook for 5 minutes, until sausage is brown.

To the sausage mixture, add the next 5 ingredients (celery through oregano) and stir. Cook for 5 to 10 minutes, until sausage is cooked through and vegetables are tender.

In a small sauce pan over medium heat, add the remaining ingredients (pumpkin through cinnamon) and stir. Cook for 10 minutes, until puree is bubbling.

Spoon about 1/4 of a cup of puree onto a plate and top with the hash. Serve warm.

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Recipe 3 – Serves 4

Prep Time: 5 minutes Cook Time: 15 minutes

INGREDIENTS: 2 cups unsweetened coconut milk 1 large apple, cored and sliced 2 cups spinach 1 cup chopped kale 1/2 banana, peeled and chopped

1/2 teaspoon ground mace

4 large additive free chicken sausage links

COOKING INSTRUCTIONS: Preheat oven 400 degrees.

In a blender, place the first 6 ingredients (coconut milk through mace). Blend until smooth and pour into 4 glasses.

On a large baking sheet, place the sausage and put in the oven. Bake for 15 minutes, until sausage is cooked through and warm. Serve with smoothies.

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Recipe 4 – Serves 4

Prep Time: 10 minutes Cook Time: 15 minutes

INGREDIENTS: 8 medium Portobello mushroom caps 2 teaspoons olive oil Sea salt and freshly ground black pepper to taste 16 slices additive free, cooked bacon 1 large avocado, peeled and sliced 1/4 cup chopped cilantro

COOKING INSTRUCTIONS: Preheat oven to 375 degrees.

Season each side of the mushroom caps with the olive oil and salt and pepper and place on a large

baking sheet. Place in the oven and bake for 5 to 10 minutes, until mushroom is tender.

Layer one mushroom cap, bacon, avocado, cilantro and another mushroom cap and serve.

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Recipe 5 – Serves 4 Prep Time: 10 minutes Cook Time: 25 minutes

INGREDIENTS: 1 tablespoon coconut oil 1 pound ground chicken 1 large shallot, chopped Sea salt and freshly ground black pepper to taste

1 small butternut squash, peeled and diced

1 teaspoon ground cinnamon 2 teaspoons minced thyme 3 tablespoons low sodium chicken broth, or use homemade

COOKING INSTRUCTIONS: Preheat oven to 375 degrees.

In a large skillet over medium heat, heat oil. To the skillet, add the chicken and shallot. Cook for 5 minutes, until chicken is brown.

To a large baking dish, pour the chicken mixture. To the baking dish, add the remaining ingredients (sea salt to chicken broth) and stir. Place dish in the oven and bake for 25 minutes, until chicken is cooked through and vegetables are tender. Serve warm.

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Recipe 6 – Serves 4

Prep Time: 15 minutes Cook Time: 10 minutes

INGREDIENTS: 1 large head cauliflower, cut into florets and steamed Sea salt

and freshly ground black pepper to taste 1 teaspoon grated lemon zest

1/2 teaspoon garlic powder

1 tablespoon coconut oil

2 cups chopped chicken breast 4 large green leaf lettuce leaves 1 medium avocado, peeled and sliced 1/4 cup chopped cilantro

COOKING INSTRUCTIONS: In a food processor, place the first 4 ingredients (cauliflower through garlic powder). Pulse until smooth.

In a medium skillet over medium heat, heat the oil. To the oil, add the chicken and sea salt and freshly ground black pepper to taste. Cook for 10 minutes, until chicken is cooked through.

In the lettuce leaves, layer the hummus, chicken, avocado and cilantro. Roll up the lettuce leaves and serve.

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Recipe 7 – Serves 4 Prep Time: 15 minutes Cook Time: 20 minutes

INGREDIENTS: 1 pound browned ground beef 2 cups chopped kale 1 small onion, chopped

1/4 cup chopped cilantro

1 large sweet potato, shredded Sea salt and freshly ground black pepper to taste 2 tablespoons lime juice 1 teaspoon grated lime zest Aluminum foil

COOKING INSTRUCTIONS: Preheat oven to 350 degrees.

In a large bowl, mix all the ingredients.

In a large baking dish, pour the contents of the bowl. Cover the baking dish with aluminum foil and place in the oven. Bake for 20 minutes, until sweet potato is tender and vegetables are cooked through. Uncover and bake for 5 minutes, until top is golden brown. Serve warm.

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Lunch 1: Quick Broccoli and Sausage Skillet

Lunch 2: Arugula Salad with Smoked Salmon

Lunch 3: Chicken Tortilla Soup

Lunch 4: Bacon and Apple Cobb Salad

Lunch 5: Spicy Stuffed Sweet Potatoes

Lunch 6: Orange Sesame Beef Salad

Lunch 7: Greek Turkey Burgers

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PROTEIN Italian sausage links (2) [D1] Skinless salmon filets (4, 6

ounce) [D2] Boneless skinless chicken breast halves (2, 6 ounce) [D3] Bacon (1 pound) [D4] Lean ground beef (2 pounds) [D5] [D6] Ground turkey (1 1/2 pounds)[D7]

CONDIMENTS Coconut oil [D1] [D2][D3] [D5] [D7] Honey [D1] [D4] [D5] Balsamic vinegar [D1]

Extra virgin olive oil [D4] Red wine vinegar [D4] Coconut aminos [D4] Dijon mustard [D5] Apple cider vinegar [D5] [D6] Sesame oil [D6]

DRY GOODS Coconut flour (1/4 cup) [D7]

DAIRY/DAIRY CASE Eggs (8) [D4] OTHER Orange juice (1/4 cup) [D6]

PRODUCE Broccoli (2 cups) [D1] Garlic (9 cloves) [D1] [D2] [D3] [D4] [D5] [D7] Baby spinach (3 cups) [D2] Micro greens (2 cups) [D2] Purple cabbage (1 cup) [D2] Green onions (3 bunches) [D2] [D7] Parsley (1 bunch) [D2] Arugula (2 cups) [D2] Lemon (2 medium) [D2] [D7] Onion (1 large) [D3] Jalapeno (1 medium) [D3] Limes (2 medium) [D3] Cilantro (1 bunch) [D3] Avocados (2

medium, 3 large) [D3] [D4] [D7] Romaine lettuce (5 heads) [D4] [D6] [D7] Apple (1 large) [D4] Parsnip (1 large) [D4] Sweet potatoes (4 medium) [D5] Sweet onion (1 small) [D5] Red bell pepper (1 small) [D5] Green bell pepper (1 small, 1 large) [D5] [D6] Fennel (1 bulb) [D6]

CANNED GOODS Diced tomatoes (1, 14.5 ounce can) [D1] Low sodium chicken broth (1 1/2 quarts) [D3] Tomato paste (1, 6 ounce can) [D5] Low sodium beef broth ( 1 cup) [D6]

SPICES Dried oregano [D1] Crushed red pepper flakes [D1] [D5] Cumin [D3] [D6] Chili powder [D3] [D6] Smoked paprika [D3] Sesame seeds [D6] Dried dill [D7]

SHOPPING LIST LEGEND ** = Serving Suggestions

Purchase these ingredients if you are

following our suggested side dishes. Purchase the quantity to meet your family’s needs.

[R1] – [R10] = Recipe 1, Recipe 2, Recipe 3, etc…

Each recipe is assigned a day which corresponds to the shopping list. This is handy if you need to alter

any recipes or omit a certain recipe from the menu.

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Recipe 1 – Serves 4 Prep Time: 15 minutes

Cook Time: 20 to 27 minutes

INGREDIENTS: 2 tablespoons coconut oil 2 cups chopped broccoli florets 1 clove garlic, minced 1 teaspoon honey 1/2 teaspoon crushed red pepper flakes

1 (14.5 ounce) can diced tomatoes

1 tablespoon balsamic vinegar 2 teaspoons dried oregano 2 Italian sausage links, sliced Sea salt and freshly ground black pepper to taste

COOKING INSTRUCTIONS: In a large skillet over medium heat, melt the coconut oil. To the skillet, add the broccoli and garlic. Cook for 10 minutes, until tender. Stir in next 5 ingredients (honey through oregano).

Cook for 5 to 10 minutes, until the mixture starts to bubble and thicken. Add the sausage, season with salt and pepper and continue to cook for 5 to 7 minutes, until sausage is cooked through and vegetables are tender. Remove from heat and serve.

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Recipe 2 – Serves 4

Prep Time: 15 minutes Cook Time: N/A

INGREDIENTS: 3 cups baby spinach 2 cups micro greens 1 cup shredded purple cabbage 1 cup chopped green onions

1/4 cup chopped parsley

2 cups packed arugula 1 clove garlic, peeled Zest and juice of 1 medium lemon

1/4 cup coconut oil, melted

Sea salt and freshly ground black pepper, to taste 4 (6 ounce) cooked skinless salmon fillets

COOKING INSTRUCTIONS: In a large serving bowl, toss together first 5 ingredients (spinach through parsley) and set aside.

In a food processor, place next 5 ingredients (arugula through salt and pepper). Puree until almost smooth. Drizzle mixture over the salad and toss well to coat. Serve salmon fillets over the salad.

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Recipe 3 – Serves 4 Prep Time: 10 minutes

Cook Time: 25 to 28 minutes

INGREDIENTS:

2 tablespoons coconut oil 1 large onion, chopped 3 cloves garlic, minced 1 medium jalapeno, de-seeded and chopped 1 1/2 quarts low sodium chicken broth 1 teaspoon ground cumin

1/2 teaspoon chili powder

1 teaspoon smoked paprika Sea salt and freshly ground black pepper to taste 2 medium limes, juiced 2 (6 ounce) boneless skinless chicken breast halves, cooked and chopped 1 cup chopped cilantro 2 medium avocados, pitted, peeled and sliced

COOKING INSTRUCTIONS: In a large saucepan over medium heat, melt the coconut oil. Add the onion, garlic and jalapeno and cook for 5 minutes, until soft.

Stir in the next 5 ingredients (broth through salt and pepper). Bring mixture to a boil then reduce heat and simmer for 15 minutes.

Stir in the remaining ingredients (lime juice through avocados) cook for 5 to 8 minutes, until the soup is heated through and vegetables are tender. Remove from heat and serve.

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Recipe 4 – Serves 4

Prep Time: 10 minutes Cook Time: 13 to 15 minutes

INGREDIENTS: 1 pound bacon, chopped 2 heads romaine lettuce, chopped 8 large eggs, hardboiled, peeled and chopped 2 large avocados, peeled, pitted and sliced 1 cup sliced apple 1 large parsnip, diced 1/4 cup extra virgin olive oil

1/2 cup red wine vinegar

1 tablespoon honey 2 tablespoons coconut aminos

1/2 tablespoon minced garlic

Sea salt and freshly ground black pepper to taste

COOKING INSTRUCTIONS: In a large skillet, cook bacon over medium heat until dark brown and very crispy, 13 to 15 minutes. Remove the bacon, drain on a paper towel lined plate and set aside. In a large bowl, combine the next 5 ingredients (romaine lettuce through parsnip).

In a small bowl, whisk the remaining ingredients (olive oil through salt and pepper), and pour over the salad. Top the salad with the bacon and serve.

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Recipe 5 – Serves 4 Prep Time: 15 minutes

Cook Time: 47 to 58 minutes

INGREDIENTS: 4 medium sweet potatoes, cleaned and cut in half length-wise 1 tablespoon coconut oil 1 small sweet onion, diced 1 clove garlic, minced 1 small red bell pepper, seeded and diced 1 small green bell pepper, seeded and diced 1 (6 ounce) can tomato paste 1 teaspoon red pepper flakes 1 teaspoon Dijon mustard 1 pound lean ground beef Sea salt and freshly ground black pepper to taste 1 tablespoon honey 2 tablespoons apple cider vinegar 1/4 cup water

COOKING INSTRUCTIONS: Preheat the oven to 425 degrees.

On a foil-lined baking sheet, place the potatoes cut side down. Bake for 30 minutes, until fork-tender. Remove from oven and allow to cool. Meanwhile, heat a large skillet over medium heat. Add coconut oil, onions, garlic, and bell peppers. Cook 2 to 3 minutes, until soft. Add tomato paste, red pepper flakes, and Dijon mustard, stirring well. Add ground beef and cook until browned, breaking up with a wooden spatula. Once cooked through, add honey, apple cider vinegar, and water.

Cover and cook on low 5 to 10 minutes, until liquid has evaporated. Once potatoes have cooled, scoop out potato flesh into a large bowl, and combine with hot meat mixture, stirring well to combine. Refill each potato skin with a portion of this mixture, and return to the oven to finish baking 10 to 15 minutes.

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Recipe 6 – Serves 4

Prep Time: 10 minutes Cook Time: 15 minutes

INGREDIENTS: 1 pound lean ground beef 1 tablespoon chili powder 1 tablespoon ground cumin Sea salt and freshly ground black pepper to taste 1 cup low sodium beef broth 4 cups chopped Romaine lettuce 1 large green bell pepper, seeded, de-ribbed and sliced 1 cup chopped fennel

1/4 cup orange juice

1 tablespoon apple cider vinegar 2 tablespoons sesame oil 1 tablespoon sesame seeds

COOKING INSTRUCTIONS: Heat a large skillet over medium heat until hot. Add ground beef; cook for 5 minutes or until browned. Add next 4 ingredients (chili powder through beef broth) then reduce skillet heat to low; simmer for 10 minutes or until most of the liquid has evaporated. Remove from heat, bring to room temperature then transfer to a large bowl. Add lettuce, bell pepper and fennel; toss to combine.

In a small bowl, whisk together remaining ingredients (orange juice through sesame seeds). Pour mixture over salad. Toss well and serve.

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Recipe 7 – Serves 4 Prep Time: 15 minutes Cook Time: 10 minutes

INGREDIENTS:

1 1/2 pounds ground turkey 1 tablespoon lemon zest 1 small clove garlic, minced 1/2 teaspoon dried dill 1/4 cup coconut flour Sea salt and freshly ground black pepper to taste 1/4 cup chopped green onions 2 tablespoons coconut oil 10 large Romaine lettuce leaves, halved crosswise 1 large ripe avocado, pitted, peeled and mashed

COOKING INSTRUCTIONS: In a large bowl, place first 8 ingredients (ground turkey through green onions). Using your hands, blend thoroughly then form mixture into 4 to 6 round patties.

Heat a large skillet over medium heat. To the skillet, add the coconut oil. Once oil is melted, add the turkey burgers and cook for 5 minutes on each side, until the center of the burger is no longer pink.

To serve, layer a turkey burger and a portion of mashed avocado in each lettuce leaf.

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Day 1: Cherry Veggie Smoothie

Day 2: Berry Chip Smoothie

Day 3: Peachy Mango Smoothie

Day 4: Creamy Strawberry Vanilla Smoothie

Day 5: Apple Pie Smoothie

Day 6: Spiced Green Smoothie

Day 7: Pear Ginger Smoothie

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Recipe 1 – Serves 1

INGREDIENTS: 1/2 cup unsweetened coconut milk 1/2 to 3/4 cup water (or more coconut milk) 1/4 cup frozen dark cherries 1/4 cup packed frozen kale 1/2 avocado 1 scoop Saving Dinner Perfect Paleo Protein 2 teaspoons Saving Dinner Fibermender 2.0 (optional) 1 tablespoon Just Juiced Greens (optional)

INSTRUCTIONS: In a blender, place coconut milk, water, cherries, kale, avocado, Perfect Paleo Protein,

Fibermender 2.0 (optional) and Just Juiced Greens (optional); blend until smooth and enjoy! It's ok to

add a tad more milk of your choice, if a thinner smoothie is preferred.

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Recipe 2 – Serves 1

INGREDIENTS: 1/2 cup unsweetened almond milk 1/2 to 3/4 cup water (or more almond milk) 1/2 cup frozen mixed berries 1 tablespoon cacao nibs 1 scoop Saving Dinner Perfect Paleo Protein 2 teaspoons Saving Dinner Fibermender 2.0 (optional) 1 tablespoon Just Juiced Greens (optional)

INSTRUCTIONS: In a blender, place almond milk, water, frozen berries, cacao nibs, Perfect Paleo Protein, Fibermender 2.0 (optional) and Just Juiced Greens (optional); blend until smooth and enjoy! It's ok to add a tad more milk of your choice, if a thinner smoothie is preferred.

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Recipe 3 – Serves 1

INGREDIENTS: 1/2 cup unsweetened coconut milk 1/2 to 3/4 cup water (or more coconut milk) 1/4 cup frozen mango pieces 1/4 cup frozen peaches 1/2 tablespoon fresh grated ginger 1 teaspoon chia seeds 1 scoop Saving Dinner Perfect Paleo Protein 2 teaspoons Saving Dinner Fibermender 2.0 (optional) 1 tablespoon Just Juiced Greens (optional)

INSTRUCTIONS: In a blender, place coconut milk, water, frozen mango, frozen peaches, ginger, chia seeds, Perfect Paleo Protein, Fibermender 2.0 (optional) and Just Juiced Greens (optional); blend until smooth and enjoy! It's ok to add a tad more milk of your choice, if a thinner smoothie is preferred.

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Recipe 4 – Serves 1

INGREDIENTS: 1/2 cup unsweetened coconut milk 1/2 to 3/4 cup water (or more coconut milk) 1/2 cup frozen strawberries 1/4 cup vanilla coconut yogurt 1 scoop Saving Dinner Perfect Paleo Protein 2 teaspoons Saving Dinner Fibermender 2.0 (optional) 1 tablespoon Just Juiced Greens (optional)

INSTRUCTIONS: In a blender, place coconut milk, water, frozen strawberries, coconut yogurt, Perfect Paleo Protein, Fibermender 2.0 (optional) and Just Juiced Greens (optional); blend until smooth and enjoy! It's ok to add a tad more milk of your choice, if a thinner smoothie is preferred.

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Recipe 5 – Serves 1

INGREDIENTS: 1/2 cup unsweetened coconut milk 1/2 to 3/4 cup water (or more coconut milk) 1/2 cup apple, cored,diced and frozen 1 pinch nutmeg 1 pinch cinnamon

1/4 cup kale

1 scoop Saving Dinner Perfect Paleo Protein 2 teaspoons Saving Dinner Fibermender 2.0 (optional) 1 tablespoon Just Juiced Greens (optional)

INSTRUCTIONS: In a blender, place coconut milk, water, apple, nutmeg, cinnamon, kale, Perfect Paleo Protein, Fibermender 2.0 (optional) and Just Juiced Greens (optional); blend until smooth and enjoy! It's ok to add a tad more milk of your choice, if a thinner smoothie is preferred.

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Recipe 6 – Serves 1

INGREDIENTS: 1/2 cup unsweetened coconut milk 1/2 to 3/4 cup water (or more coconut milk) 4 ounces baby spinach 1 teaspoon ground cinnamon

1/2 medium avocado

1/3 cup frozen dark cherries 1 scoop Saving Dinner Perfect Paleo Protein 2 teaspoons Saving Dinner Fibermender 2.0 (optional) 1 tablespoon Just Juiced Greens (optional)

INSTRUCTIONS: In a blender, place coconut milk, water, spinach, cinnamon, avocado, cherries, Perfect Paleo Protein, Fibermender 2.0 (optional) and Just Juiced Greens (optional); blend until smooth and enjoy! It's ok to add a tad more milk of your choice, if a thinner smoothie is preferred.

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Recipe 7 – Serves 1

INGREDIENTS: 1/2 cup unsweetened almond milk

1/2 to 3/4 cup water (or almond milk)

1 pear, peeled, cored, chopped and frozen 1 tablespoon fresh grated ginger 1 tablespoon chia seeds 1 scoop Saving Dinner Perfect Paleo Protein 2 teaspoons Saving Dinner Fibermender 2.0 (optional) 1 tablespoon Just Juiced Greens (optional)

INSTRUCTIONS: In a blender, place almond milk, water, pear, ginger, chia seeds, Perfect Paleo Protein,

Fibermender 2.0 (optional) and Just Juiced Greens (optional); blend until smooth and enjoy! It's ok to

add a tad more milk of your choice, if a thinner smoothie is preferred.