please note! this meal plan has been designed and provided

This meal plan should be used when we are outside of our 10 day shred window.

In this guide, you will find menus designed to help you continue to release unwanted pounds and

flood your body with whole food nutrition. We recognize your desire for excellence and your right to

be vibrant, healthy, happy, balanced and empowered.

This program is a step above most nutrition programs you will find. We have combined the power of

Juice Plus and clean eating in order to fill your body with powerful antioxidants that are important for

your well-being.

I personally want to thank you for allowing me to be a part of your wellness journey. I am here to

support you. If you have any questions, please don’t hesitate to reach out.

The best is yet to come! Let’s do this!

Robin Allen, MA

Nutrition Strategist

Team Necessary Nutrition

[email protected]

PLEASE NOTE! This meal plan has been designed and provided for you as a special gift. We ask that you help us maintain the integrity of our program, by not sharing this plan with anyone outside of our “healthy living” community. However, we do encourage you to help us inspire others to join our mission to “take healthy back”! If you have a family member, co-worker, friend or acquaintance that you know should be a part of this program. Please contact us right away! Our intention is to inspire healthy living around the world!

Best Practices

• Eat within an hour of waking up.

• Eat every three to four hours that you are awake.

• Include a complete protein source with each meal.

• Limit carbohydrates after 6pm

• Use the recommended carbohydrate and protein options from the list below.

• Choose organic, non-gmo foods as much as possible.

• Take your Juice Plus Trio, 2 of each (fruits, vegetables and berries), in the morning.

• Include your Juice Plus Complete protein mix daily (up to 2 times per day)

• Consider adding Juice Plus Plant Based Omega blend to your routine (consult with your

shred 10 leader)

Water consumption is a key component in our wellness journey. Aim to consume the recommended

amount of water between each meal set.

Within the meal plans below, you will have options that include salad. Feel free to include any and all

vegetables. Adding croutons, cheese and other items outside of vegetables may slow your progress.

The recommended amount of salad dressing is 2 tablespoons for large salads and 1 tablespoon for

small side salads. Vinaigrettes and non-dairy based dressings are most recommended.

Condiments for sandwiches and burgers may include mustard, pickles, or 1 tablespoon of hummus.

Recommended Portion Sizes For Each Meal:

• Protein: 4-7oz per meal/snack.

• At least 1 cup of vegetables with meals or snacks.

• Carbohydrate: 1 cup cooked and/or 1 serving (per the package) with 3 meals and/or snack.

Protein Options (5-7oz): (Grilled, baked, broiled, pan seared)

*Red meat is not the leanest form of protein; however we have included the leanest version below

Fish (wild caught), chicken breast (hormone free), turkey breast, tempeh, organic tofu, egg whites

(Can include 1 yolk i.e.: 3 whites + 1 full egg), pork tenderloin *ALL RED MEAT SHOULD BE

GRASS FED: lean ground beef, flank steak, top round, top sirloin

Carbohydrate Options (1 cup cooked and/or 1 serving per the package): 1 cooked cup of brown rice, 1 cooked cup of whole wheat pasta, 1 cooked cup of oatmeal, beans, 1 medium sweet potato, 1 cooked cup of cream of wheat, 2 corn tortillas, 1 serving of Orowheat sandwich thins, 1 piece of whole grain bread or sourdough, 1 whole grain wheat tortilla, 1 cooked cup of grits, 1 cooked cup of quinoa, 1 whole plantain.

Vegetables (1 cup or more cooked or raw--no canned—fresh or frozen): Raw vegetables

provide your body with high quality enzymes. It is recommended to enjoy more of your vegetables

raw versus cooked.

Fruits (½ cup/piece to 1 cup/piece fresh or frozen—no canned)

Shopping/Idea List:

Vegetables Broccoli Carrots Garlic Jalapeno Peppers

Kale Spinach Squash Edamame

Onions Zucchini Cucumbers Brussels Sprouts

Tomatoes Celery Bell Peppers Cabbage

Okra Mushrooms Artichoke Cauliflower

Beets Cactus Radish Green Beans

Eggplant Peas

Protein (Organic, hormone free, when applicable, and wild caught for fish is recommended)

Lean Ground Turkey Organic Tofu Salmon Cod

Chicken Breasts (Organic) Tempeh Tilapia Shrimp

Eggs (Organic) Halibut Orange Roughy Turkey Breast

Canned Tuna (In water) Deli Turkey or Chicken (No nitrates)

Carbs/Starch (Non-gmo)

Wheat Pasta Sweet Potatoes/Yams Chickpeas Corn Tortillas

Wheat Tortillas Quinoa Fruit Plantains

Wheat Sandwich Thins Wheat Pita Wheat Sourdough Oatmeal

Ezekiel Bread Beans Lentils Gluten-free Flour

Brown Rice

Condiments/Fats/Others

Olive Oil Lemons Nut Butters Stevia

Vinegars Almond Milk Relish Coconut Milk

Stir Fry Sauce Bragg’s Aminos Chia Seeds Olives

Mustard Hummus Avocado Vinaigrettes

Hot Chili Paste (Harissa) Raw Honey Salsa Almonds

Coconut Cooking Spray Organic Ketchup Vegenaise Peanut Oil

Walnuts Broth

Herbs and Spices

Sea Salt Seasoning Salt Turmeric Chili Powder

Thyme Basil Rosemary Garlic Powder

Cumin Dill Cayenne Pepper Cinnamon

Paprika Pepper Parsley Cilantro

Ginger

Week 1 Meal One (Include your Juice Plus Trio)

1 Juice Plus Complete Protein Shake (Mix with unsweetened almond or coconut milk)

At least 1 cup of veggies (Optional)

16oz water (Consumed before meal two)

-OR-

3 egg whites + 1 full egg

1 cup of oatmeal OR 1 piece of toast OR 2 corn tortillas

At least 1 cup of veggies

1 liter of water

Meal Two

¼ pound of sliced turkey breast (Boneless, skinless, nitrate-free, cut fresh from a deli)

OR 5oz can of tuna (No sodium, in water)


1 liter of water

-OR-

1 to 2 cups of veggies plus 2 tablespoons of hummus

1 liter of water

-OR-

A mix of cucumbers, jicama, and radish with Tajin and lemon

1 liter of water

Meal Three



16oz water

-OR-

1 large veggie salad (No dairy-based dressings, no white or yellow)

Add 5oz of grilled chicken or other lean protein (From the protein list)

1 piece of fruit

1 liter of water

Meal Four

5oz or more of chicken breast, fish or organic tofu stir fry (Can create a stir fry)


½ cup of brown rice or ½ cup quinoa or 1 small yam (Mix)

1 liter of water

Meal Five After Dinner Snack (optional)

Avocado, tomatoes and cucumbers: ½ avocado, sliced tomatoes and cucumbers 1 to 2 cups

-OR-

1 sliced tomato with 1 tablespoon of olive oil, lemon, salt and paper to taste

8oz of water

Week 2

Meal One (Include your Juice Plus Trio)

4 or 5 egg whites

1 piece of fruit and 1 tablespoon of peanut butter (Or other nut butter)


-OR-



16oz water

Meal Two

1 medium salad (1 tablespoon of olive oil and lemon to taste)

¼ cup of almonds or walnuts or 3/4 cup of beans

1 liter of water

-OR-

½ avocado and ½ cup of cherry or grape tomatoes, drizzle with lemon

1 liter of water

Meal Three

1 veggie, bean or lean turkey patty

Orowheat sandwich thins or 1 small wheat pita pocket

1 cup of veggies

1 liter of water

-OR-



16oz water

Meal Four

5oz or more lean protein of choice from the protein list

½ cup sliced baked plantains or baked homemade sweet potato fries (Small sweet potato)


1 liter of water

OR

Large veggie salad topped with lean protein of choice (2 tablespoons of vinaigrette dressing)

½ cup of lentils or beans (Can add to salad)

1 liter of water


Sliced cucumbers with lemon or leftovers from meal four

8oz of water

Week 3

Meal One (Include your Juice Plus Trio)



16 oz water

-OR-

5 egg whites (Or 4 whites + 1 whole egg)

1 medium sized wheat tortilla (For a breakfast burrito) or 1 piece of fruit

1 tablespoon of fresh salsa (Mix)

At least 1 cup of veggies (Can be placed inside of burrito)

1 liter of water

Meal Two

1 cup of chia pudding (See recipe below)

1 liter of water

-OR-

¼ pound of sliced chicken breast (Boneless, skinless, nitrate-free, cut fresh from a deli)

1 cup of veggies

1 liter of water

Meal Three


At least 1 cup of veggies (Mix)

16oz water

-OR-

5oz or more lean ground turkey (Or other lean protein of choice)

1 cup of wheat pasta (For spaghetti) or 2 corn tortillas (Non-gmo) (For tacos) or 1 piece of fruit

1 small side salad (1 tablespoon of dressing)

1 liter of water

Meal Four

5oz or more grilled shrimp, chicken breast, or fish

Large salad with ½ cup lentils (Or beans) or a large serving of roasted veggies

1 liter of water


Leftovers from meal four or grilled veggies

8oz of water

Week 4 (Include your Juice Plus Trio)

Meal One



16oz water

-OR-

1 lean turkey patty

1 piece of toast or 1 piece of fruit


1 liter of water

-OR-

Huevos Rancheros without cheese

(using ½ cup of beans, ½ of an avocado, whole wheat tortilla)

1 liter of water

Meal Two

A handful of nuts

1 liter of water

-OR-

4 celery stalks

¼ cup of nuts or 2 tablespoons of all natural peanut butter or other nut butter (i.e.: almond, cashew)

1 piece or 1 cup of fruit

1 liter of water

Meal Three



16oz water

-OR-

5oz chicken breast

1 cucumber/veggie sushi roll or small salad

3/4 cup of brown rice or 3/4 quinoa or 1/2 piece of fruit

1 liter of water

Meal Four

5oz or more lean protein of choice

At least 1 cup veggies

1 liter of water

-OR-

A bowl of chicken tortilla soup

A small salad

1 liter of water

Meal Five (If you are awake)

Leftovers from meal four -OR- ½ of a grapefruit (no other fruit) plus 8 oz of water

Necessary Recipes at a Glance

Breakfast:

• Southwest Tofu Scramble

• Kale and Chives Protein Muffin

• Breakfast Tacos

• Eggplant Veggie Omelet

Lunch:

• Quinoa, Avocado, Chickpea Salad

• Ground Turkey Taco and a Small Salad

• Tempeh “Chicken” Salad Sandwich

• Beet, Cruciferous Salad with Beans

Dinner:

• Spicy Chicken and Broccoli

• Brussels Sprouts with Currants, Almonds and Organic Tofu

• Terrific Turkey Loaf with Veggies

• Baked Salmon with Cucumber Relish and Roasted Veggies

Vegetables, Carbohydrates, Other:

• Moroccan Carrots

• Sweet Potato Hash Browns

• Simple Oven-Baked Plantains

• Vanilla-Almond Chia Pudding

• Quinoa with Edamame

• Quick Coconut Mushrooms

• Ginger Stir-Fry Broccoli

• Sweet Potato Skillet

• Grilled Asparagus with Lemon and Olive Oil

• Cauliflower Rice

Necessary Recipes™

Breakfast:

Southwest Tofu Scramble with Fruit or Sweet Potato

2 servings

Ingredients

SCRAMBLE

• 8 ounces extra firm organic tofu

• Olive oil

• 1/4 red onion, thinly sliced

• 1/2 red pepper, thinly sliced

• 2 cups kale, loosely chopped

SAUCE

• 1/2 tsp sea salt

• 1/2 tsp garlic powder

• 1/2 tsp cumin powder

• 1/4 tsp chili powder

• 1/4 tsp turmeric (Mix)

FOR SERVING

• Salsa

• Cilantro

• Hot Sauce

• Breakfast potatoes, toast, and/or fruit

Instructions

Pat tofu dry and roll in a clean, absorbent towel with something heavy on top, such as a cast iron

skillet, for 15 minutes.

While tofu is draining, prepare sauce by adding dry spices to a small bowl and adding enough water

to make a pourable sauce. Set aside.

Prep veggies and warm a large skillet over medium heat. Once hot, add 1-2 tbsps. olive oil and the

onion and red pepper. Season with a pinch each of salt and pepper and stir. Cook until softened

(about 5 minutes.)

Add kale, season with a bit more salt and pepper. Cover and steam for 2 minutes.

In the meantime, unwrap tofu and use a fork to crumble into bite-sized pieces.

Use a spatula to move the veggies to one side of the pan and add tofu. Sauté for 2 minutes, then add

sauce, pouring it mostly over the tofu and a little over the veggies. Stir immediately, evenly

distributing the sauce. Cook for another 5-7 minutes until tofu is slightly browned.

Serve immediately with 1 of piece fruit, wheat toast or 1 cup of oatmeal. To add more flavor, use

salsa, hot sauce and/or fresh cilantro.

Kale and Chives Protein Muffin

2 muffins per serving

4 servings

Ingredients:

• 6 organic eggs

• ½ cup almond or coconut milk (Unsweetened)

• 1 cup kale, finely chopped

• ¼ cup chives, finely chopped

• Salt and pepper, to taste

Instructions

Preheat the oven to 350. Whisk the eggs and add in the chopped kale and chives. Also, add in the

almond/coconut milk, salt, and pepper. Mix well.

Grease 8 muffin cups with coconut oil or line each cup with a prosciutto slice.

Divide the egg mixture between the 8 muffin cups. Fill only ⅔ of each cup as the mixture rises when

it's baking. Bake in oven for thirty minutes.

Let cool a few minutes and then lift out carefully with a fork. Note that the muffins will sink a bit.

Enjoy with sliced tomatoes and 1 piece of whole grain toast.

Breakfast Tacos

2 servings (2 tacos each)

Ingredients:

• 1 tablespoon extra-virgin olive oil

• ¼ teaspoon ground pepper

• 1/8 teaspoon of salt

• 2 large organic eggs + 6 eggs (whites only), beaten

• 6 medium tomatoes (about 8oz), husked, rinsed and coarsely chopped

• 2 garlic gloves, minced

• ¼ cup chopped onion

• 4 small (4 to 5 inch) corn or whole-wheat tortillas, warmed

Instructions

Heat oil in a large nonstick skillet over medium heat. Add tomatillos, onion and garlic and cook,

stirring, until most of the liquid from the tomatoes is evaporated, 8 to twelve minutes. Add eggs,

pepper and salt, stirring, until the eggs are just set (2 to 3 minutes more). Divide the scrambled eggs

among the tortillas. Enjoy with a ½ cup of fruit.

Eggplant Veggie Omelet

2 to 3 servings

Ingredients:

• 2 cups of mixed, thinly sliced eggplant, green pepper and onion

• Nonstick cooking spray

• 1 medium onion, finely chopped

• 1 green chile, seeded and finely chopped

• 1 red chile, seeded and finely chopped

• 2 tablespoons peanut oil

• 8 to 10 egg whites, beaten (can add 1 to 2 egg yolks, if desired)

• ¼ teaspoon sea salt

• ¼ teaspoon pepper

Instructions

Spray a skillet with nonstick cooking spray and cook 2 cups of veggies until slightly tender then add

onions, chilies and garlic. Cook until all are tender.

In a bowl, mix egg whites, sea salt (Mix) and pepper; pour into skillet. Cover and cook over low heat

until eggs are set and light brown on bottom (about 8 minutes.)

Lunch:

Quinoa, Avocado and chickpea salad

4 servings

Ingredients:

• 2 cups cooked quinoa

• 1 15oz can of chickpeas (Garbanzo beans—look for a BPA-free can!)

• 1 large avocado, sliced

• 1 cucumber, chopped

• 1 cup cherry tomatoes, halved (Unless you are restricting nightshades)

• Juice of 1 lemon

• 2 tablespoons extra-virgin olive oil

• Salt and pepper to taste

• 16oz of cooked (chopped) chicken breast (No hormones, organic recommended)

Instructions

Toss all ingredients together in a large bowl and serve. If you omit the avocado, this salad will keep

in the refrigerator for 3 days.

Turkey Tacos and a Small Salad

Makes 4 servings (2 tacos each)

Ingredients:

• Cooking spray

• 1 pound lean ground turkey (Can use organic tofu)

• ½ cup cilantro

• 2 cups green leafy lettuce, chopped

• 1 cup tomatoes, diced

• ½ red onion

• 1 tablespoon rosemary

• 1 teaspoon seasoning salt

• 1 tablespoon onion powder

• 1 teaspoon black pepper

• Crushed red pepper to taste (Mix)

• 8 corn tortillas (Mix)

Instructions

Spray a ten to twelve inch nonstick skillet with cooking spray and add lean ground turkey.

Meanwhile, chop red onion and add to turkey in skillet along with all seasonings. Cook turkey until it is

no longer pink and fully done; remove from heat.

Shred lettuce, chop tomatoes and cilantro then add desired toppings to taco or place ground turkey

meat on bed of lettuce and add desired topping to that, omitting the tortilla shell.

Enjoy with a small salad.

Tempeh “Chicken” Salad Sandwiches (Open Faced)

Makes 4 servings

Ingredients:

• 12oz tempeh, cubed then chopped

• 1 stalk celery, chopped

• 2 tablespoons red bell pepper

• 2 tablespoons relish

• 1 tablespoon green onion

• ½ cup soy mayo (Can use regular light mayo)

• 1 tablespoon mustard

• 1 teaspoon lemon juice


• 4 pieces of whole wheat toast (or a serving of wheat crackers)

Instructions

Place the cubed tempeh in a saucepan of boiling vegetable broth or salted water. Reduce heat to

low, and simmer for about twelve minutes, drain and set aside to cool.

In a large bowl, combine the celery, bell pepper, relish, and onion.

Chop tempeh, then add to the bowl, along with the mayo, mustard, lemon, salt and pepper.

Refrigerate for at least thirty minutes to let the flavors combine (this will keep covered in the fridge for

2-3 days).

Create 4 open faced sandwiches. Enjoy with a small side salad.

Beet, Cruciferous Salad with Beans

1 Serving

Ingredients

• 3 cups of Cruciferous Crunch bagged salad (Trader Joes) or a mix of shredded cabbage, kale

and Brussels sprouts

• ½ cup of beets (Cooked/already prepared)

• 1 tablespoon of dried cranberries (Mix)

• 1 cup of red beans

• 2 tablespoons of preferred salad dressing

• Recommend: Spice Thai Peanut Dressing (Trader Joes)

Instructions

Mix all the items together in a bowl and enjoy!

Dinner Options:

Spicy Chicken and Broccoli

Ingredients:

• 1 pound chicken breast tenders

• 2 tablespoons cornstarch

• ½ teaspoon sea salt

• ¼ teaspoon white pepper

• 1 pound broccoli

• 3 tablespoons chili oil or vegetable oil

• 1 jalapeno chili, cut into very thin slices

• 2 tablespoons low sodium soy sauce

• 2 tablespoons finely chopped garlic

• 1 teaspoon sugar

• 1 teaspoon finely chopped gingerroot

• 3 medium green onions, cut into 1 inch diagonal pieces

Instructions:

Mix first 4 ingredients in a medium bowl; cover and refrigerate for twenty minutes.

Peel outer layer from broccoli, cut stems crosswise into ¼ inch slices; remove florets. Place broccoli

florets and stems in boiling water; heat to boiling. Cover and boil 1 minute; drain. Immediately rinse in

cold water; drain.

Heat wok or twelve-inch skillet over high heat. Add oil; rotate wok to coat sides, then add chili, soy

sauce, garlic, sugar and ginger root; stir-fry 10 seconds. Add chicken; stir-fry about 2 minutes or until

chicken is no longer pink in the center. Add broccoli and green onions; stir-fry about 1 minute or until

broccoli is heated thoroughly.

Serve warm on plate.

Brussels sprouts with Currants, Almonds and Organic Tofu

6 servings

Ingredients:

• 2 containers of firm organic tofu, cut into bite-sized pieces

• 3 tablespoons coconut oil

• 1pound Brussels sprouts, prepared and cut in half lengthwise

• ¼ cup finely chopped shallots

• 1 tablespoon chopped garlic

• 1 tablespoon of dried black current

• 1 tablespoon slivered almond

• Sea salt and black pepper

Instructions:

Cook and prepare the tofu in a large skillet, separate from the Brussels sprouts. Prepare with

coconut oil and your favorite seasonings. Cook until the chicken is no longer pink inside (And out).

Heat another large sauté pan over medium heat for about 1 minute. Add oil, let it heat up and melt for

about thirty seconds until a pinch of salt sizzles when dropped into the pan.

Add Brussels sprouts, cut side down, and season with salt and pepper. Cover pan and cook sprouts

for about 5 minutes until faces are dark brown and caramelized.

Remove lid, scatter shallots and garlic around sprouts, season with salt and pepper, and give pan a

good shake to distribute ingredients and turn sprouts. Cook for 1 to 2 minutes, uncovered, to soften

shallots and garlic, shaking pan or stirring vegetables to make sure they don’t burn.

Stir in currants and almonds until well combined. Add tofu and enjoy!

Terrific Turkey Loaf with Veggies

6 servings

Ingredients:

• Coconut oil cooking spray

• 4 slices whole wheat bread

• ¼ cup fat free milk

• 2 pounds lean ground turkey breast

• 1 cup finely chopped onions

• 1 cup of canned, no salt added stewed tomatoes, un-drained

• 1 medium rib of celery, diced

• ½ medium red bell pepper, chopped

• 2 large eggs

• ¼ cup minced fresh parsley

• 1 teaspoon seeded, finely minced fresh jalapeno or to taste

• ¼ teaspoon sea salt


• 2 tablespoons of no salt added ketchup

Instructions

Preheat the oven to 350. Lightly spray loaf pan with vegetable oil or use a nonstick loaf pan.

In a food processor or blender, process the bread into fine crumbs. Transfer to a small bowl and stir

in milk; let crumbs soak for 5 minutes.

In a large bowl, stir together the remaining ingredients, except ketchup. Drain the bread crumbs and

squeeze out any excess milk to form a paste. Stir into the turkey mixture; spoon into the loaf pan and

spread the ketchup over the loaf.

Bake, uncovered for 1 hour and thirty minutes or until cooked through. Let stand for 5 to 10 minutes

before serving.

Add a side of your favorite veggies.

Baked Salmon with Cucumber Relish and Roasted Veggies

2 servings

Ingredients:

• Cooking spray

• 2 salmon fillets


• 1 fresh jalapeno

• ½ medium cucumbers peeled, seeded, and chopped

• ¼ cup finely chopped red onion

• ½ cup low fat plain yogurt (Organic yogurt is great!)

• 1 teaspoon grated lemon zest

• 1 tablespoon fresh lemon juice

• ¼ teaspoon sea salt (Mix)

• 3 to 4 cups of your favorite vegetables

• 2 tablespoons of olive oil

Instructions

Preheat oven to 400 and line a baking sheet with aluminum foil. Spray with cooking spray.

Rinse fish and pat dry. Place on baking sheet, sprinkle with pepper and ¼ teaspoon sea salt (Mix).

Bake for twenty minutes or until fish flakes easily with a fork. Meanwhile, discard the seeds and ribs

of the jalapeno. Finely chop the jalapeno and place it into a medium bowl. Stir the cucumber and red

onion into the jalapeno.

In a separate baking dish, add your favorite vegetable medley, drizzle with olive oil and seasoning.

Bake for twenty minutes.

In a small bowl, stir together the remaining ingredients.

To serve, place fish on a plate and spoon 2 tablespoons of yogurt mixture evenly over each fillet. Top

each serving with ¼ cup of cucumber mixture.

Vegetables, Carbohydrates, Other:

Moroccan Carrots

4 servings

Ingredients:

• 3 large carrots, peeled

• ½ teaspoon ground cumin

• ½ paprika

• A pinch of cinnamon

• A pinch of cayenne

• 2 tablespoons extra-virgin olive oil


• 1 small garlic clove, grated or finely minced

• ½ cup packed fresh flat leaf parsley, leaves, roughly chopped

• Salt to taste

• Pepper to taste

• Dried harissa to taste

Instructions

To prepare the carrots, thinly slice on a diagonal about 1/16 inch thick; put in a bowl.

Put cumin, paprika, cinnamon and cayenne in a small dry skillet set over medium low heat. Cook,

stirring frequently until fragrant (about 1 minute.) Add oil and swirl pan to mix. Add lemon juice and

swirl pan. When mixture begins to bubble, add garlic and cook, swirling pan, fifteen to twenty

seconds, until dressing is very hot. Pour dressing over carrots and toss with rubber spatula until

carrots are coated and have absorbed dressing. Add parsley, season with salt and pepper, and toss

until combined.

Stir in harissa and serve at room temperature, or refrigerate until ready to serve.

Sweet Potato Hash Browns

Ingredients

• 2 medium sweet potatoes (Shredded/peeled)

• ¼ c. sweet white onion (Chopped)

• 4 garlic cloves (Minced)

• 1½ tbsp olive oil

• ¼ cup gluten-free flour

• 1 tsp sea salt

• ½ tsp fresh ground black pepper

• Olive oil for frying

Instructions

Wash and peel sweet potatoes, then shred them. Using a colander, rinse the sweet potatoes until the

water runs mostly clear. Squeeze the rinsed potatoes to remove excess water and empty them into a

medium bowl.

Add onion, flour, garlic, salt, pepper, and 1½ tablespoons of olive oil to the sweet potatoes and mix

everything well.

Add 2 tablespoons of olive oil or coconut oil to a cast iron or regular skillet and heat on medium-high.

Test the pan by tossing in a couple of sweet potato shreds — if it crackles, the pan is ready. Use a ¼

cup to measure the sweet potato into the pan and then use a spatula to flatten them out.

Cook for 3 minutes, then flip and cook for 2 more. You may need to vary the cooking time depending

on your skillet and stove. Golden to medium brown and crispy is what you’re going for.

As you finish the patties, remove them from the skillet and allow them to cool for a few minutes on a

paper towel-lined plate.

Simple Oven Baked Plantains

4 servings

2 very ripe plantains (when the skin is yellow with spots of black they're perfect)

Instructions

Preheat oven to 450°F. Coat a nonstick cookie sheet with cooking spray.

Cut the ends off of the plantains and peel. Cut each plantain on the diagonal into 1/2 inch slices.

Arrange in single layer and coat tops with cooking spray. Bake, turning occasionally, for 10-15

minutes, until plantains are golden brown and very tender.

Vanilla-Almond Chia Pudding

2 servings

Prep time: 5 minutes

Soak time: 1-8 hours

Ingredients

• 2 cups unsweetened almond milk, homemade or store bought (See recipe for homemade

almond milk below)

• ½ cup chia seeds

• ½ teaspoon vanilla extract

• Stevia to taste

• Mix ½ cup of blueberries—when fruit is legal (Almonds or other nuts for topping)

Instructions

Combine almond milk, chia seeds, vanilla and sweetener in a bowl. Mix well until combined and the

mixture begins to thicken. Store covered in the refrigerator overnight or for at least an hour

Stir well before serving and add a bit of water to the pudding if it becomes too thick. Top with fresh

fruit and nuts of your choice.

Note: This recipe makes enough for 2 large servings, but feel free to double the recipe and keep it in

your refrigerator so that you have breakfast for a few days in a row. It will keep refrigerated for up to 5

days.

Quinoa with Edamame

1 serving

Ingredients:

• 1 cup quinoa, well rinsed and drained

• 2 cups water (or 1 cup water + 1 cup of broth)

• Sea salt (Mix)

• ½ cup edamame, frozen

• 1 fresh tomato, chopped

• ½ cucumber unpeeled, chopped

• 1 tablespoon fresh lime juice


• 1 tablespoon Bragg’s Aminos (Or low sodium soy sauce)

• Fresh chives, minced

• Fresh parsley, minced

• Fresh thyme, minced

Instructions:

Rinse quinoa well before using and combine with water and sea salt in a medium sauce pan. Bring to

a boil and then reduce heat and let simmer for twenty minutes.

Remove from heat and place edamame on top of quinoa and let sit for 5 minutes. Fluff with a fork and

put all ingredients in a glass serving bowl and toss. Add citrus juices, herbs and Bragg’s Aminos and

toss again, then serve.

Quick Coconut Mushrooms

3 servings

Ingredients:

• 2 tablespoons coconut oil

• 2 garlic cloves, finely chopped

• 2 fresh red chilies, seeded and thinly sliced into rings

• 3 shallots, chopped

• 3¼ cups brown-cap mushrooms, thinly sliced

• 2/3 cup reduced fat coconut milk

• Sea salt and ground black pepper to taste

Instructions:

Heat skillet/wok until hot, add the oil and swirl it around. Add the garlic and chilies, then stir-fry for a

few seconds.

Add the shallot and stir-fry for 2 to 3 minutes, until softened. Add the mushroom and stir-fry for 3

minutes.

Pour in the coconut milk and bring to a boil. Boil rapidly over high heat until the liquid is reduced by

half. Season to taste.

Ginger Stir-Fry Broccoli

4 servings

Ingredients:

• 2-3 tablespoons peanut oil or other bland oil

• 2 cloves garlic, crushed

• 1 bag (1 pound) frozen broccoli “cuts,” thawed

• 1 tablespoon grated fresh ginger

• 1 tablespoon Braggs Aminos (or low sodium soy sauce)

Instructions:

Heat oil in a wok or heavy skillet over high heat and add garlic and broccoli, stir fry for seven - ten

minutes or until the broccoli is tender-crisp. Stir in ginger and low sodium soy sauce, stir-fry for just

another minute and serve.

Sweet Potato Skillet

4 servings

Ingredients:

• 1 teaspoon coconut oil

• 3 medium sweet potatoes, peeled and sliced

• ¼ large sweet onions

• 2 tablespoons packed coconut palm sugar (Can use brown sugar, nectar or stevia to taste)

• ½ teaspoon jerk seasoning (dry)

• 1 tablespoon chopped fresh parsley

Instructions:

Heat oil in ten inch skillet over medium high heat and cook sweet potatoes and onion in oil about 5

minutes; stirring occasionally until light brown. Reduce heat to low, cover and cook for ten - twelve

minutes still stirring occasionally until potatoes are tender.

Stir in selected sweetener and jerk seasoning and cook uncovered about 3 minutes, stirring

occasionally until glazed, sprinkle with parsley and serve.

Grilled Asparagus with Lemon and Olive Oil

4 servings

Ingredients:

• 1 pound large asparagus, trim woody ends

• 3 tablespoons extra-virgin olive oil, plus more for drizzling

• ¾ teaspoon coarse salt

• ¼ teaspoon freshly ground black pepper

• ½ teaspoon fresh lemon juice

Instructions:

Preheat the grill to medium.

In a shallow baking dish, toss the asparagus with the oil to coat well. Add the salt and pepper, toss.

Place the asparagus on the grill in a single layer and cook; turning until marked and tender (About

twelve to fifteen minutes.) Transfer to a platter, sprinkle with the lemon juice and drizzle with olive oil,

to taste. Cover with aluminum foil and let sit for 5 minutes before serving.

Cauliflower Rice

4 servings

Ingredients

• 1 large head cauliflower, cut into large chunks

• 2 tablespoons of extra virgin olive oil


Instructions:

Place cauliflower chunks in a food processor and pulse until broken down into rice-sized pieces.

Heat olive oil in a skillet over medium heat; add cauliflower 'rice', salt, and pepper. Cover skillet and

cook until heated through, 3 to 5 minutes. Remove lid and fluff 'rice' with a fork.

Juice Plus Clinical Research

We all need at least 9 to 13 servings (U.S. Dietary Guidelines for Americans 2005

from the U.S. Departments of Health & Human Services) of fresh, raw, vine-ripened

fruits and vegetables every day for protection. We need the antioxidants and

phytonutrients from fruits and vegetables daily but in our fast-paced society, we miss

out on eating anywhere near enough. Taking Juice Plus helps to bridge the gap.

Juice Plus+ is the most well researched and scientifically tested nutritional product in

history.

Clinical research has showcased the benefits of adding Juice Plus+. More than 30 studies have been conducted in leading hospitals and universities around the world, including:

• Academic Centre for Dentistry Amsterdam, The Netherlands • Brigham Young University • Yale University-Griffin Hospital Prevention Research Center • Georgetown University • University of Mississippi Medical Center • Kings College in London • Medical University of Graz, Austria • University of South Carolina • Nemours Children's Clinic • Tokyo Women's Medical University, Japan • University of Arizona • University of Birmingham, England • University of Cambridge, Cambridge, England • University of Florida • University of Maryland School of Medicine • University of Texas Health Science Center • University of Texas/MD Anderson • University of North Carolina-Greensboro • University of Toronto, Canada • Vanderbilt University • University of Witten-Herdecke, Germany • University of Parma, Parma, Italy • University of Newcastle, Callaghan, Australia • University of Sydney in Australia • University of Würzburg, Germany

This Guide Was Created By Robin D. Allen, Nutrition Expert

Robin D. Allen is the founder of Necessary Nutrition. For more than a decade she has inspired thousands of women to embrace food and nutrition as the basis for fighting obesity, illness, and disease. Robin is an in-demand presenter and wellness expert, conducting workshops, classes, and creating nutrition programs for companies and individuals throughout the Western United States. She has been featured on CNN Headline News and countless other media outlets to share her insight on food and nutrition. Robin has been recognized by several state and local officials for her work in women’s health. She received her Bachelor’s degree from the University of Las Vegas, Nevada, her Master’s from the University of Redlands, and an additional nutrition certification from the Global College of Natural Medicine. Robin Has Presented Classes and Created Programs for the Following (Partial Listing):

• The City of Riverside

• The County of Riverside

• Arrowhead Regional Medical Center

• Mathis Brothers

• Western Municipal Water District

• Eastern Municipal Water District

• Art Institute of San Bernardino

• A. Webb and Associates

• The American Cancer Society

• California Association for Marriage and Family Therapist

• Alvord School District

• 1st National Bank

• Cal Baptist University

• BOE--Board of Equalization (State of California)

• Parkview Hospital

• County of San Bernardino

• Sysco Foods

please note! this meal plan has been designed and provided

Documents