yuri elkaim’s ‘all-day energy’ diet · 2014-07-25 · welcome to the ‘all-day energy’...
TRANSCRIPT
Yuri Elkaim’s ‘All-Day Energy’ Diet
Copyright © Elkaim Group International, Inc.
All rights reserved. No part of this publication may be reproduced or transmitted in any form or by any means, electronic, or mechanical, including photocopying, recording, or by any information storage and retrieval system.
DisclaimerThe information presented in this work is by no way intended as medical advice
or as a substitute for medical counselling. The information should be used in conjunction with the guidance and care of your physician. Consult your physician before beginning this program as you would with any exercise and nutrition program. If you choose not to obtain the consent of your physician and/or work with your physician throughout the duration of your time using the recommendations in the program, you are agreeing to accept full responsibility for your actions.
By continuing with the program you recognize that despite all precautions on the part of Yuri Elkaim and Elkaim Group International, Inc, there are risks of injury or illness which can occur because of your use of the aforementioned information and you expressly assume such risks and waive, relinquish and release any claim which you may have against Yuri Elkaim or Elkaim Group International, Inc, or its affiliates as a result of any future physical injury or illness incurred in connection with, or as a result of, the use or misuse of the program.
2
WELCOME to the ‘All-Day Energy’ Diet COMMUNITY COOKBOOK 28-Day Meal Plan
The following 28-day meal plan will show you exactly which recipes (from the “All Day Energy Diet Community Cookbook) to make throughout your day and week to feel more energetic, help you lose weight, and take the thinking out of food preparation.
As a result, you’ll find it much easier to eat well and rely less on take-out and other ready-made foods that are not so good for you.
Here are some basic housekeeping instructions:
1. Feeling Hungry or Too Full?
For some, the plan that follow may provide adequate calories, satiation, and nutrients throughout the day. For others, there may be too much or too little. The meal plan is divided into breakfast, lunch, and dinner. I’ve omitted “snacks” but if you feel you need to add some more food into your day, then by all means go for it.
Having said that, certain days will have more calories than others. This is a good thing since our body is not designed to eat the same number of calories every single day. Our body functions best when some days have more calories and others less.
3
2. Alternatives and Substitutions
In the case where a recipe is recommended and you don’t have the kitchen equipment or the necessary ingredients, then replace with a similar ingredient or food that somewhat closely resembles the original. Don’t worry about following the meal plan to the letter. If something doesn’t resonate, then try something else.
If you’ve downloaded the Cooking Videos that accompany these recipes then you’ll see that I use a vast array of substitutions to illustrate that you can make these meals no matter what you have at your disposal. Remember, it’s not about being perfect.
3. What To Do While At Work
The great thing about many of these recipes is that they can be stored in your fridge for up to 3 days. So, if you’re not a home and don’t have the opportunity to make these recipes while at work, then you can get your stuff prepared ahead of time, put it in a Tupperware container, and take it with you to work. Remember to keep it in a cooler or in a refrigerator at work and reheat where applicable.
4. The Grocery List
Arguably, the most exciting part of this 28-day meal plan is that the cost of groceries for all 67 recipes in the Community Cookbook is less than $300. That means to eat clean and healthy for an entire month can cost you less than $5 per meal.
I’ve laid out, to the best of my ability, each ingredient (and its quantity) so that you can make your grocery store trips that much more efficient.
4
The ‘All-Day Energy’ Diet COMMUNITY COOKBOOK Grocery List
Fruits and Vegetables
☐ 7 Lime ☐ 10 ½ Avocado ☐ 2 Kale ☐ 1 Spinach ☐ 1 Mango ☐ 2 ¼ Cucumber ☐ ½ Organic Hass Avocado ☐ 11 Organic Celery sticks ☐ 3 pints Organic Blueberries ☐ 1 bag Shredded Coconut ☐ ½ cup Semi-Fruit
(Apple, Pear, Berries) ☐ 4 Dates ☐ 6 cups Mixed Organic Greens ☐ 3 Red Onion ☐ 1 Bag Frozen Peas ☐ 3 Radishes ☐ 1lb Asparagus ☐ 4 Broccoli ☐ 1 Cauliflower ☐ 2 ½ Apple ☐ 1 Red Apple ☐ ½ cup Dried Cranberries ☐ 3 cans Black Beans ☐ 3 ½ Onion ☐ 2 ½ Red Pepper ☐ 2 Red and Green Cabbage ☐ 2 Pear ☐ ½ Small Jicama ☐ 9 Green Onions ☐ 2 pints Organic Raspberries ☐ 2 Organic Frisee ☐ 3 Shallot ☐ 1 Yellow Onion ☐ 3 lbs Carrots ☐ 1 Organic Spaghetti Squash ☐ ½ cup Kalamata Olives ☐ 1 pint Cherry Tomatoes ☐ 1 handful Green Beans
☐ 1 cup Shiitake Mushrooms ☐ 1 28 oz can Organic Tomatoes ☐ 8 Organic Tomatoes ☐ ¼ Purple Onion ☐ 1 cup Frozen Peas
and Carrots Mixture ☐ 3 Fennel Bulbs ☐ 2 Grapefruit ☐ 3 Purple Potatoes ☐ 5 Sweet Potatoe ☐ 6 Zucchini ☐ 2 Yellow Squash ☐ 1 oz Organic Diced Tomatoes,
fire roasted ☐ 1 cup Organic Frozen Veggies ☐ 2 pints Strawberries ☐ 4 Oranges ☐ 1 Beet ☐ 1 cup Fresh Peas ☐ 2 ½ Lemons ☐ 7 cups Arugula Leaves ☐ ½ cup Sprouted Lentils ☐ ½ cup Mushrooms ☐ 1 pint Broccoli Sprouts ☐ 1 pint Alfalfa Sprouts ☐ ½ Large Golden Beet ☐ 1 Lemon Zest ☐ ½ cup Golden Raisins ☐ ½ small head Radicchio ☐ 1 Belgian Endive ☐ 1 Serrano Chile ☐ 1 Adobo Chile ☐ 2 Tomatillos ☐ 1 Watermelon ☐ 2 Thai Coconuts ☐ 1 pint Mixed Berries
(frozen or fresh) ☐ ½ cup Dried Blueberries
Meat
☐ 6 oz. dried Chorizo Sausage ☐ 6 free-range, hormone-free,
boneless, skinless Chicken Breasts
☐ 5 Bacon Strips ☐ 4 Halibut Filets ☐ 8 Wild Caught Salmon filets ☐ 3 cups grilled or baked
free-range, hormone-free, antibiotic-free Chicken
☐ 1 lb. Pork or Turkey Sausage
Liquid/Juice
☐ Coconut Milk ☐ Almond Milk ☐ freshly squeezed Orange Juice ☐ Lemon Juice ☐ Balsamic Vinegar ☐ Cider Vinegar ☐ Red Wine Vinegar ☐ Low-sodium Chicken or
Vegetable Stock ☐ Tomato Juice ☐ Lime Juice ☐ Macadamia Nut Oill
or Palm Fruit Oil ☐ Coconut Aminos ☐ Coconut Cream ☐ Chicken Broth ☐ Soy Sauce ☐ Coconut Oil ☐ Vegetable Broth ☐ Pomegranate Juice ☐ Avocado Oil ☐ White Vinegar
Nuts & Seeds & Legumes
☐ Pecans ☐ Almonds ☐ Brazil Nuts ☐ Walnuts ☐ Sunflower Seeds ☐ Flaxseed ☐ Hemp Seeds ☐ Fenugreek Seeds ☐ Fennel Seeds ☐ Chia Seeds ☐ Pine Nuts ☐ Black Beans ☐ 15 oz can Beans
(Chickpeas or White Beans) ☐ Pumpkin Seeds ☐ Pomegranate Seeds
Grains
☐ Gluten Free Oats ☐ Brown Rice (Optional) ☐ Quinoa ☐ Gluten Free Flour ☐ Almond Flour
Fats & Oils
☐ Extra Virgin Olive Oil ☐ Flax Oil ☐ Macadaamia Nut Oil ☐ Avocado Oil ☐ Grapeseed Oil
Spices
☐ Cinnamon ☐ Salt ☐ Black Pepper ☐ Sweet Paprika ☐ Chili Powder ☐ Cayenne ☐ Garlic Powder ☐ Ground Cumin ☐ Dried Oregano ☐ Dried Thyme ☐ Sea Salt ☐ Star Anise ☐ Mint Leaves ☐ Basil ☐ Dijon Mustard ☐ Red Pepper Flakes ☐ Cilantro ☐ Dried Rosemary ☐ 21 Garlic Clove ☐ Grated Ginger Root ☐ Tahini ☐ Onion Powder ☐ Dried or Fresh Sage ☐ Parsley ☐ Paprika ☐ Kosher Salt ☐ Tamari ☐ Vanilla Extract ☐ Raw Cacao Powder
Misc
☐ Organic Honey ☐ Eggs (21) ☐ Tomato Salsa ☐ Dark Chocolate Powder ☐ Whey, or Vegan Protein
Powder ☐ Coconut Flakes ☐ Organic Cacao Nibs ☐ Maple Syrup ☐ Sugar-free Nature’s Hallow
BBQ Sauce (optional) ☐ Stevia ☐ Freshly Grated Organic
Parmesan Cheese ☐ Hummus ☐ Almond Butter ☐ Nori Sheets (2) ☐ Baking Powder ☐ Beef Marrow Bones (4) ☐ Crumbled Bleu Cheese ☐ Unsweetened Gelatin ☐ Erythritol (optional) ☐ Dark Chocolate Drops ☐ “Enjoy Life” Chocolate Chips ☐ Baking Soda ☐ Agave
5
WHAT TO DO After The 28 Days
Once you’ve completed the 28-day meal plan, you have a few choices:
1. Do it again
2. Resume eating as you used to, while incorporating your favorite Community Cookbook recipes as appropriate
3. Create your own meal plan
The first 2 options are pretty self-explanatory. The final option I would like to elaborate on here. If, once completed your 28-day meal plan, you notice that there were specific recipes that you liked most and want to get creative, then by all means try creating your own meal plan. In doing so, please remember to incorporate a variety of recipes so that you’re getting plenty of greens, rainbow color veggies, and adequate calories.
With that said, here is your 28-Day Meal Plan for the recipes in The All-Day Energy Diet Community Cookbook.
Enjoy!
Yuri Elkaim
6
7
Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
Breakfast#1 Warm Oatmeal
Lunch#17 BBQ Chicken Salad
Dinner#42 Pom- Pepita Salad
Breakfast#20 Mini Paleo Fritatas
Lunch#25 Happy Dig. Salad
Dinner#52 Margarita Chicken
Breakfast#22 Apple Celery Salad
Lunch#15 Ginger Carrot Soup
Dinner#45 Pan-Seared Salmon
Breakfast#37 Apple Bites
Lunch#33 Arugula Salad (w/ salmon)
Dinner#72 Bone Marrow
Breakfast#2 Healthy Huevos
Lunch#14 Massaged Kale
Dinner#26 Veggie soup
Breakfast#7 Blueberry Morning
Lunch#36 (2) Sunny Avocado
Dinner#40 Roasted Beet Pizza
Breakfast#4 Green Smoothie
Lunch#44 Bean Soup
Dinner#44 Anytime Casserole
Day 8 Day 9 Day 10 Day 11 Day 12 Day 13 Day 14
Breakfast#99 Raw Berry Crisp
Lunch#39 Avocado Sea Wrap
Dinner#41 Happy Halibut
Breakfast#8 Live Granola
Lunch#11 Delish Detox Salad
Dinner#49 & #64 Salmon w/ Macaroons for dessert
Breakfast#13 Jicama Slaw
Lunch#18 & #19 Squash’n Beans
Dinner#43 Kale w/ Chicken
Breakfast#68 Hemp Balls
Lunch#10 Spinach Basil Salad
Dinner#52 & #38 Salmon & Sweet Potato Fries
Breakfast#1 & #6 Oatmeal & Tea
Lunch#31 Beet & Carrot Salad
Dinner#50 Zuccini Pasta
Breakfast#3 Chewable Smoothie
Lunch#35 Cucumber Bites
Dinner#51 Superfood Salad
Breakfast#62 BB Brownies
Lunch#16 Savory Quinoa
Dinner#23 Quick Fried Rice
Day 15 Day 16 Day 17 Day 18 Day 19 Day 20 Day 21
Breakfast#2 Huevos Rancheros
Lunch#21 & #29 Soup/Carrots
Dinner#42 Pom Salad & Salmon
Breakfast#67 Blueberry Bars
Lunch#34 Strawberry Salad
Dinner#20 Mini Fritattas
Breakfast#7 Blueberry Morning
Lunch#24 Creamy Broccoli
Dinner#30 Strawberry Salad
Breakfast#36 Sunny Avocado
Lunch#37 Apple Bites
Dinner#41 Happy Halibut
Breakfast#4 Green Smoothie
Lunch#17 BBQ Chicken Salad
Dinner#25 & #66 Soup+Cookies
Breakfast#65 Raw Berry Crisp
Lunch#39 Avocado Sea Wrap
Dinner#47 No Tortilla Soup
Breakfast#9 Sweet Pea Salad
Lunch#10 Spinach Salad
Dinner#46 Bone Marrow
Day 22 Day 23 Day 24 Day 25 Day 26 Day 27 Day 28
Breakfast#5 Blueberry Smoothie
Lunch#32 Broccoli Salad
Dinner#45 Pan-Seared Salmon
Breakfast#34 Strawberry Avocado
Lunch#35 Cucumber Bites
Dinner#44 Anytime Casserole
Breakfast#68 Hemp Balls
Lunch#16 Savory Quinoa
Dinner#48 & #19 Chick n’ Beans
Breakfast#3 Chewable Smoothie
Lunch#9 Sweet Pea Salad
Dinner#49 Salmon Teriyaki
Breakfast#20 Mini Fritattas
Lunch#18 Med Squash
Dinner#26 Veggie soup
Breakfast#67 Blueberry Bars
Lunch#15 Ginger Carrot Soup
Dinner#40 Roasted Beet Pizza
Breakfast#1 Warm Oatmeal
Lunch#10 Spinach Basil Salad
Dinner#41 & #63 Fish + Dessert